Your pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back. The pelvic floor is sometimes compared to a trampoline, as it can stretch in response to weight, and bounce up again. Unlike a trampoline, however, if it bears weight for a long time, as it does during pregnancy, the muscles or tissues can become overstretched and weak. This stretching occurs as early as 12 weeks into your pregnancy. If you do your pelvic floor exercises correctly and often, it can help to protect you while you’re pregnant and after your baby is born. It will also help to prevent a prolapse and leakage. If you have not been shown how to do pelvic floor exercises, see your Pelvic Floor Physiotherapist.
Chia seeds are packed with omega-3 fatty acids and protein. They will absorb several times their mass in liquid, creating a jelly-like substance in the process. Instead of cooking fruit down, relying on pectin, and adding sugar to help it set, all we need to do is mash up some fruit and stir in a few tablespoons of chia seeds! So easy! Ingredients: 2 cups chopped strawberries, 1-2 tbsp lemon juice, 1-2 tbsp honey, 2 tbsp chia seeds. Cook the berries on medium heat until they start to break down. Mash the fruit with the back of a spoon or a potato masher, leaving it as smooth or as lumpy as you like. Remove from heat and stir in 1 tbsp of the honey and lemon juice. Stir in the chia seeds. Let stand until thickened. If you’d like a thicker consistency, stir in more chia seeds 1 tsp at a time. The jam will thicken further and become more set once completely chilled.
Did you know that the Canadian Mental Health Association has information online regarding different mental health issues? As well, your local Canadian Mental Health Association branch can answer any questions you may have and provide services to the public. Workshops and courses are another great way to learn about these issues. The Canadian Mental Health Association along with other organizations in your community offer this service. Research what organizations are around you and call them to find out times, dates and whether courses are available for free at a cost. Visit your local library to take advantage of free resources or head to a bookstore or shop online to purchase.
Flaxseeds are the richest sources of Plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world! 5 Benefits of consuming this super food are 1. High in Fibre – Fibre aids in digestion, prevents constipation and suppresses hunger. 2. Women’s Health – The lignans present in them help in battling high levels of estrogen and assist in balancing hormonal levels. 3. Healthy Hair & Skin – The ALA fats in flax seeds benefits the skin and hair by providing essential fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema. 4. Lower Cholesterol – The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. 5. Weight Loss – Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss.
By Michael R. Lyon MD and Christine Laurell, PhD
Michael Lyon went from overweight academic underachiever to graduating as the top male student in his high school a year later, thanks to a total change of diet and lifestyle. He ultimately became a medical doctor involved in research on nutrition. This book is an inspiring guide to better brain function through diet and lifestyle changes. The minor downfall is the promotion of supplements he has helped to develop, but it is still a valuable book for parents and has a good recipe section.
What if you could increase your child’s IQ with nutrition? Inhabitants of a tiny island off the coast of Japan have the highest IQ scores in the world and produce seven times as many geniuses as any other place in the world. Seniors living there don’t seem to struggle with cognitive decline either. The secret: DHA, an essential fatty acid found in fish, krill, squid and some algae. The brain is made mostly of fat, 60% of which is DHA. DHA is found in mother’s milk and has long been recognized as aiding IQ scores in children. Almost everyone nowadays is deficient in DHA. This may be one of the reasons for the increased rates of ADHD, learning disabilities and autism as well as increasing rates of Alzheimer’s disease and other age-related cognitive problems.
Over a year ago, my wife, Donna asked me what I would like for Christmas. I replied a yoga mat. So that beautiful day arrived and there it was sitting under the tree. I didn’t really know why I had asked for such a gift but what unfolded over the next year was truly amazing. At first, I was reluctant to use the mat. I tried a little self-practice at home, used a book I had laying around for years, and quickly became disenchanted with the whole process. Then it happened while on a summer holiday at Nelson B.C an opportunity presented itself. I almost walked away from that opportunity that would change my life. I listened to my heart and took my first yoga class, a restorative practice. It was magic, so peaceful, no evasive and taught in a none judgemental manner. Only do what your body allows you to do at this moment. Wow, I was hooked. I came back home and immediately asked a good friend, an excellent yoga teacher, to hook me up at where she teaches.
So I was introduced to Breathing Room Yoga out of Inspire You Studio. What I found there was a treasure of gifted instructors, a warm and caring studio and an absolute feeling of community. I have taken all of the different styles of yoga that are offered at the studio. Hatha, Vinyasa Flow, Yin, Kundalini, Restorative. I have enjoyed them all the instruction is always informative and personalized to meet my needs. I started on this journey for betterment in my physical state. I had been walking all winter and lost over thirty pounds, within two months of yoga practice, five times a week, I lost a further seventeen pounds. My body has become leaner, and I actually have definition in areas such as my core and legs. Further to this, I have found the most important part of yoga practice that makes it all worthwhile. There is a spiritual connection between yourself and your maker. This awakening is centuries old, and it simply lies there waiting for you on your mat. I have embraced this energy and combined with the physical benefits found peace and contentment in my life. All this through the gift of a yoga mat from my love. I would end this with a thank you to all the instructors, for without your dedication hard work and care my reality, the trueness of one’s self would have stayed dormant without your kind awakening of my inner self. Lastly, I would encourage all to come to practice, experience your breath, the movement of one’s body and what you are really capable of. I will leave you with this your yoga practice is like a flower it blooms when it is ready, but it is always growing. Namaste you beauties.
Murray Smith, Yoga for life. Inspire You Studio
There has been a lot of discussions involving sun safety and the dangers of over exposure. Many improvements in the tanning industry have been made thanks to technology that has led to better safety and increased positive effects of salon tanning. My 27 years’ experience in the tanning industry has seen these changes, and I’ve done a lot of research into skin exposure to both the sun’s rays and salon rays. It is important to remember all things in moderation. Studies have shown that salon tanning has many beneficial effects for such conditions as arthritis, PMS, psoriasis, and eczema, as well as seasonal affective disorder. A careful, cautious approach gradually builds a superior protection against full spectrum (UVA and UVB) burning rays. Moderate exposure to the sun is essential to the maintenance of good physical and psychological health. Our many years of experience and expertise can help you reap the positive benefits of the sun year-round.
Tracey Delmage, Catch-A-Tan
Whether you exercise or not, it seems that adding Phaseolamin as a method of weight loss, does work. Phaseolamin is a partial-protein substance extracted from white kidney beans. This ingredient combines with an enzyme in the body called alpha-amylase – which is involved in the digestion of starch – and helps to temporarily block its activities. Alpha-amylase is secreted in saliva and is produced in the pancreas, and is responsible for breaking down starch into simple sugars, which can then be absorbed in the small intestine. Blocking this digestive enzyme prevents the digestion of carbohydrates, which means they are able to pass largely undigested through the gastrointestinal tract. The end result is a decrease in the number of calories absorbed, thereby helping to promote weight loss. One of the active ingredients in SlimROAST weight loss coffee from Valentus. The Healthiest Coffee on the Planet!
Frank McGwire, email@example.com
Professionals can help! If you have a mental health concern, deciding to take that first step toward reaching out to a professional can seem daunting and scary. However taking that first step can open the door to feeling better. Who do you go to if you have a mental health concern? Your doctor can be a great professional to turn to. They may even refer you to other professionals to ensure you get the care you need. There are many different types of professionals that can help us. For example, counsellors can help you work on relationship issues, past life events and many other topics. Financial planners can help you save money or reduce debt. Reaching out to a professional doesn’t mean there’s something wrong with you, it means you’ve recognized a need for change and want someone to help you through it.
Canadian Mental Health Association, www.cmha.ca
If you are like most people, creating personal change can be overwhelming. There’s a good chance you find it overwhelming for one of three reasons: you don’t know where to start (awareness), you don’t know what you actually want to achieve (clarity), you don’t know how to get there (confidence). If this sounds familiar, you may want to consider a coach. A good personal coach will help you clarify your values, identify negative thought patterns and encourage you as you execute your plan. The key is to find the coach that is right for you. Consider their combination of qualifications, experience, and strategies. But also attempt to get a sense of their communication skills, sense of humour, and their desire to help. The right combination can make all the difference.
Brent Tocher, Authentic Coaching, www.chooseauthenticity.ca