Wellness

Women & Weight Training


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Women’s muscle grow larger and stronger until about 30, and then they start to lose muscle as they age.  As a muscle ages it not only decreases in size and strength, but also loses its aerobic capacity.  Thus, it leads to an overall decline in metabolic function.Jewel fitness workout with client

When contrasted with cardiovascular training, resistance training takes the lead because of the advantage of burning fat during and after exercise.  EPOC which is post-exercise oxygen consumption can occur for the hours- days after strength training.  The more oxygen consumption means the more calorie expenditure and increased metabolic rate.   Strength training greatly improves sleep quality, helping you to fall asleep faster, sleep deeper and wake less often during the night.

Studies published by the National Institute for Health suggests that even a minimal resistance training session has a positive effect on energy balance and fat oxidation.   Weight training can reduce the risk of heart disease (heart disease and stroke is the number one cause pf premature death for women in Canada) by decreasing the risk factors such as a larger waist circumference, high triglycerides, elevated blood pressure and elevated glucose levels.  Weight training contributes to bone health.  Resistance training helps to combat muscle loss, but also bone loss decreasing the risk of developing osteoporosis.  The earlier a woman begins weight training, the greater chance to maintain bone health in later life.   Researchers have found that women who strength train regularly manage stress better and cope better in stressful situations.

https://www.bodybuilding.com/content/8-reasons-women-should-lift-weights.html

https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging#1

 

Healthy Recipes

Miso Soup with Sea Greens


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If you’ve even gone out for sushi — or any traditional Japanese restaurant in that matter — you’ve probably come across miso soup. It is a tasty, hot, umami-flavour salty soup that embraces you with its warmth and comfort. It is a great palate cleanser and starter to your meal. We will explore that in this post!

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Wellness

Fermentation


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20181202_111841Fermented drink has remained popular over the years.  Fermented food however has apparently less  appeal, however it has recently made a comeback.   Quite possibly it is due to the health benefits rather than the taste and convenience of these foods.    There is more interest in these foods and the impact on gut, brain and overall health.   Helpful bacteria are an important and essential part of our lives.  Every culture in the world includes traditional dishes that rely on bacteria for their preparation.   The diversity of bacteria in fermented foods has become more limited.    Industrialization has resulted in standardized productions using less bacterial species and heat and often vinegar in fermentation process doesn’t offer the same benefit potential.

Health benefits cited  involve every aspect of the body.   A highly functioning digestive system will enable the other bodily systems to optimize their performance as well.

Many of the fermented foods are plant based  and offer a good source of probiotics.  The process of fermenting allows a breaking down of the food particles and makes digestion easier.  In your gut they also help to keep the harmful bacteria from doing damage.

Fermented foods can include water based kefir, tea based kombucha,  dairy based foods such as yogurt, soybean based such as natto, tempeh, miso, vegetable based such as cabbage based sauerkraut, kimchi,  and other pickled vegetables.  There are fermented foods throughout history through different countries and cultures.  Different regions would use fermentation as a way of preserving the food for future use.

I have had success with simple recipes for yogurt, water kefir, sauerkraut, beet kvass, kimchi and assorted pickled vegetables and kombucha in the past.

My current favorite is kombucha – which involves using a “SCOBY”.  A Symbiotic Culture of Bacteria and Yeast.   Kombucha’s health benefit is glucuronic acid which helps the body to detox by pulling out environmental and metabolic toxins.

You will need to follow instructions exactly as to the ingredients, amounts, equipment to use (glass not plastics etc.), and the temperature and time.

If you are just starting to add these foods to your diet, I suggest that you purchase the store bought plain versions first before you make them.  That way, you have an idea of what to expect from what you make.

Healthy Recipes

Creamy Ginger Carrot Gazpacho


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Originating in the southern Spanish region of Andalusia, gazpacho has risen among the ranks as a chilled soup. Gaining its notoriety, it is widely eaten in Spain and neighboring Portugal, particularly during the hot summers, since gazpacho is refreshing and cold. We’ll be sharing this recipe for those warmer days and you want something quick and delicious to make!

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Fitness

Marathon Guide for Beginners


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World Health Day is just around the corner – perfect time to pick up health habits. If you are thinking of signing up to a marathon, or already have, but  never run more than a 100-meter dash, don’t despair, we have you covered

marathon-training

Make sure to set realistic goals

In excitement for this new adventure, it might be tempting to get out there and start running straight away. But this will only lead to injury and disappointment. Bodies adapt at different rates, and  you’ll find that it can take up to six weeks for your body to feel comfortable with this new exercise. The best way to get, and keep, on track when marathon training is to set yourself small, achievable goals leading up to the run date.

Increase your step

When you set your goals, aim to increase the distance you run each week by 10%. This will help your body adapt to its new training regime, and the demands being placed on it. Every third or fourth week should be your ‘cutting back’ week, which means you can take it a little easier. Again, this will help reduce the chance of injury and also give you time to reassess your next month of training.

Eat right for your run

What you eat is just as important as how you train. Around three to four hours before you run eat a high-carb, low-fiber meal, such as a peanut butter sandwich, or two eggs. If you’re running for more than 60 minutes, top up your energy levels with a high-carb energy snack such as a packet of raisins. And don’t forget about energy-boosting and recovery foods post-workout. Consider Holistic nutrition.

Jewel picking pepper
Jewel is a certified Nutrition & Wellness Specialist

Stretch it out

A sore muscle is guaranteed from all this training, which can put many people off continuing their training program. Avoid this by using a foam roller, which helps to loosen up muscles and improve your range of motion. Schedule in some relaxation time too, in the form of a yoga, stretching or Pilates class to help support your body during this time.