I started a new job about a month ago. I am working in an office as an environmental consultant. Back to my roots so to speak. I am trying to practice all that I had preached to my clients:
1) watch posture - its amazing how much you lean towards your desk, or just poor office design can injure the back and neck.
2) Flexibility is so important in reducing tightness in the chest and hamstrings from being seated at the computer all day.
3) Find ways to reduce stress... there are many stressors in an office environment. My own is more "cubicle land" kind of feel. I look forward to being outside and getting some exercise in every day.
Be well!
Wednesday, March 05, 2008
Tuesday, January 29, 2008
Food Additives = Food Allergies?
Well, according to one mom - Robyn O'brien, one scary meal and a baby's reaction prompted her to figure out what goes into our food. She found from her own experience that by eating REAL foods, not processed snacks, her kids symptoms disappeared.
In fact, I hear this a lot. When someone starts eating whole foods, eliminates the junk processed stuff, they start to feel better.
My own experience is exactly the same. I no longer need sugar in my tea or coffee, I make my own baked goods - which in fact has 1/4 the amount of sweetener than original recipes call for. I use natural sweeteners like juices and pureed fruit or dates.
My philosophy on food has always been eating real food. No supplements, no powders. Eat fruit, veggies, unprocessed grains and lean protein sources. I know most people don't believe that advice or trust it. The food and supplement industry has done an amazing job of convincing us that we need to focus on the nutrient - isolate it and you have found a fountain of youth.
Michael Pollan has published much on the concept of "nutritionism" that its the nutrient we are after not the food. The fact is, although scientists may find that an antioxidant improves health, its the antioxidant with the other phytochemicals (plant chemicals) that makes it work for you, not the isolated chemical. otherwise, there would be no disease or no cancer.
Society and medical science has put in so much energy to find the ONE THING that will cure all. Why? Because no one wants to put in the energy required to make real change - good eating and exercising. They want the easy one pill simple answer.
We live in a very isolated culture - computers isolate us from eath other, we want to isolate nutrients from food - and we hardly sit down to a meal any more, eating at desks or on the run instead.
Slow down, cook a meal with the family - from scratch. Take the time to enjoy the experience. Eat real food. Chew and taste. Smile and remember why you wanted to start a family.
Be well.
In fact, I hear this a lot. When someone starts eating whole foods, eliminates the junk processed stuff, they start to feel better.
My own experience is exactly the same. I no longer need sugar in my tea or coffee, I make my own baked goods - which in fact has 1/4 the amount of sweetener than original recipes call for. I use natural sweeteners like juices and pureed fruit or dates.
My philosophy on food has always been eating real food. No supplements, no powders. Eat fruit, veggies, unprocessed grains and lean protein sources. I know most people don't believe that advice or trust it. The food and supplement industry has done an amazing job of convincing us that we need to focus on the nutrient - isolate it and you have found a fountain of youth.
Michael Pollan has published much on the concept of "nutritionism" that its the nutrient we are after not the food. The fact is, although scientists may find that an antioxidant improves health, its the antioxidant with the other phytochemicals (plant chemicals) that makes it work for you, not the isolated chemical. otherwise, there would be no disease or no cancer.
Society and medical science has put in so much energy to find the ONE THING that will cure all. Why? Because no one wants to put in the energy required to make real change - good eating and exercising. They want the easy one pill simple answer.
We live in a very isolated culture - computers isolate us from eath other, we want to isolate nutrients from food - and we hardly sit down to a meal any more, eating at desks or on the run instead.
Slow down, cook a meal with the family - from scratch. Take the time to enjoy the experience. Eat real food. Chew and taste. Smile and remember why you wanted to start a family.
Be well.
Monday, January 28, 2008
How to keep busy in the winter
There are so many options these days for getting your body moving, I thought I would list some of them for you. Whether you like team sports, gyms, or dancing, with a little research you can find something that suits your mood and schedule.
non team - Indoors:
Gyms, 30 minute training studios, private personal training studios
yoga, pilates, tai chi
aquafitness
swimming
group fitness - basic aerobics (high/low impact), step aerobics, ball classes, strength classes to name a few!
indoor cycling
dance - ballroom, hip hop, ballet, tap
figure skating (can also be outdoors)
team indoors:
indoor soccer, ball hockey, tennis (well you need a partner!), squash
outdoors:
skating
snow shoeing
skiing - downhill or cross country
walking/running
outdoor hockey or ringette
Whether you prefer the solitude of a snow shoe through the forest or sharing a fun dance class with a friend, all it takes is some imagination!
ALWAYS remember to speak to someone qualified about proper equipment and technique, dress appropriately and be prepared.
Now go move your body!
non team - Indoors:
Gyms, 30 minute training studios, private personal training studios
yoga, pilates, tai chi
aquafitness
swimming
group fitness - basic aerobics (high/low impact), step aerobics, ball classes, strength classes to name a few!
indoor cycling
dance - ballroom, hip hop, ballet, tap
figure skating (can also be outdoors)
team indoors:
indoor soccer, ball hockey, tennis (well you need a partner!), squash
outdoors:
skating
snow shoeing
skiing - downhill or cross country
walking/running
outdoor hockey or ringette
Whether you prefer the solitude of a snow shoe through the forest or sharing a fun dance class with a friend, all it takes is some imagination!
ALWAYS remember to speak to someone qualified about proper equipment and technique, dress appropriately and be prepared.
Now go move your body!
Friday, January 18, 2008
Just when you thought you had weight loss all figured out eh?
Weight management has so many factors. There are the obvious ones: diet and exercise.
Then there are the not so obvious. Medications such as antidepressants have weight gain as a side effect.
There are other medical reasons such as thyroid problems that can affect weight management.
Don't forget stress hormones. And sleep.
There is also the possibility that some foods may be making you sick. This can be from the food itself (allergies or intolerances) or from additives in processed foods or from pollutants...read on...
There are a few people out there that believe that pollutants in the enviroment can also have some effect. There is a recent article on how plastic can be making you fat...
Work with your doctor as well as a dietician to help you reach your target healthy weight.
Then there are the not so obvious. Medications such as antidepressants have weight gain as a side effect.
There are other medical reasons such as thyroid problems that can affect weight management.
Don't forget stress hormones. And sleep.
There is also the possibility that some foods may be making you sick. This can be from the food itself (allergies or intolerances) or from additives in processed foods or from pollutants...read on...
There are a few people out there that believe that pollutants in the enviroment can also have some effect. There is a recent article on how plastic can be making you fat...
Work with your doctor as well as a dietician to help you reach your target healthy weight.
Thursday, January 17, 2008
i'm sick...
So i have a bit of a head cold. I have had to cancel sessions, because 1) I can't give my clients my 100% (headaches are brutal!) and 2) I don't want to get them sick.
I wrote an article on Colds and Exercise a while back.
Some simple guidelines:
1) listen to your body.
2) If you are too sick to go to work, you are too sick to exercise
3) Symptoms above the neck - light exercise (if you are up to it). Symptoms below (includes fever) then rest.
4) If symptoms persist or get worse, go the doctor!
AAAACHOOOOO!
I wrote an article on Colds and Exercise a while back.
Some simple guidelines:
1) listen to your body.
2) If you are too sick to go to work, you are too sick to exercise
3) Symptoms above the neck - light exercise (if you are up to it). Symptoms below (includes fever) then rest.
4) If symptoms persist or get worse, go the doctor!
AAAACHOOOOO!
Tuesday, January 15, 2008
How to spend your fitness budget
A new year comes with many ads and opportunities for trying out new fitness programs. So which is the best one? The best one is the ones that YOU will stick with. Here are some tips on how to spend your fitness budget:
1) interview the gym or trainer you plan to work with. Ask them about their education, their methods and of course costs
2) Get a tour of any facility you plan to attend - check out the cleanliness of the locker rooms and showers.
3) Many places offer a "try for free". That's one of the best ways to see if that facility or trainer is right for you.
4) Set up your "home gym" - this can be done for very little cost. Spend the money on a trainer to come directly to your home and teach you how to exercise.
5) Referrals - talk to your friends. See what they are up to. Exercising with a buddy is a great way to help each other stay on track.
Be well.
1) interview the gym or trainer you plan to work with. Ask them about their education, their methods and of course costs
2) Get a tour of any facility you plan to attend - check out the cleanliness of the locker rooms and showers.
3) Many places offer a "try for free". That's one of the best ways to see if that facility or trainer is right for you.
4) Set up your "home gym" - this can be done for very little cost. Spend the money on a trainer to come directly to your home and teach you how to exercise.
5) Referrals - talk to your friends. See what they are up to. Exercising with a buddy is a great way to help each other stay on track.
Be well.
Sunday, January 06, 2008
When "common knowledge" starts to fall apart
Its a well known fact that fats, most fats, well, most saturated fats aren't good for you. A recent article discusses the possibility that perhaps this isn't the case.
Nutrition and health research seems to be such a gray area - nothing is really proven, just kind of demonstrated...
I have long believed that eating and nutrition is very individual and genetic. The nutritional needs of one person isn't necessarily the same for another. One book is "The Metabolic Typing Diet" that discusses the history of this theory.
But then there is the Canada Food Guide. Where does that fit in. My personal opinion, is that it is a rough guide to get going, but then needs to be tailored for each person. It makes good recommendations on some basics, but because it is all very basic, the food guide does have some limitations.
I will ask clients to journal and document their eating to figure out where some obvious "nutritional defficiencies" appear. When symptoms persist or are beyond my scope of practice I will refer them to a health professional.
Some advice:
Talk to a registered dietician, your doctor, your fitness professional (ask them questions about their education and the research behind their conclusions). Journal your eating and exercise, start to pay attention to your symptoms including mood swings, depression or weight gain. The more you know about yourself, the more you can figure out what foods "work" for you. Yes this may seem like a bit of work "to start", but it is worth it, because then you can make positive changes for the LONG TERM.
Nutrition and health research seems to be such a gray area - nothing is really proven, just kind of demonstrated...
I have long believed that eating and nutrition is very individual and genetic. The nutritional needs of one person isn't necessarily the same for another. One book is "The Metabolic Typing Diet" that discusses the history of this theory.
But then there is the Canada Food Guide. Where does that fit in. My personal opinion, is that it is a rough guide to get going, but then needs to be tailored for each person. It makes good recommendations on some basics, but because it is all very basic, the food guide does have some limitations.
I will ask clients to journal and document their eating to figure out where some obvious "nutritional defficiencies" appear. When symptoms persist or are beyond my scope of practice I will refer them to a health professional.
Some advice:
Talk to a registered dietician, your doctor, your fitness professional (ask them questions about their education and the research behind their conclusions). Journal your eating and exercise, start to pay attention to your symptoms including mood swings, depression or weight gain. The more you know about yourself, the more you can figure out what foods "work" for you. Yes this may seem like a bit of work "to start", but it is worth it, because then you can make positive changes for the LONG TERM.
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