It’s backyard BBQ season! Good food, good friends, and good weather add up to an excellent time. But the traditional fare can hamper your weight-loss goals. Gotta have a burger? Make your patties from lean ground turkey or chicken breast rather than higher-fat beef. Grill some salmon burgers or make vegetable kebabs for your main dish. Swap pasta and potato salads for fruit and veggie sides. Vegetables and a low-fat dressing never go out of style. Mix up greens and a low-fat lemon-based dressing for a light, bright summer salad. Add flavor without fat or salt, use spice rubs on fish and meats. Mix citrus juices or flavored vinegar into your marinades. Serve salsa alongside grilled meat, fish or veggies. For dessert, try skewering a combination of fruits and tossing them on the grill; grilling enhances the fruit’s sweetness and flavor. Enjoy!
Community News
Back Mobility Drills Part 1: Extensions
Limited mobility of the thoracic spine (mid back)is a common finding and something that tends to get worse over time. A stiff mid back can be the root source of other issues like shoulder, neck, and even low back pain. A good way everyone can stretch the mid back is by using a foam roller. In a lying position, place the foam roller across your back and place your arms across your chest and feet on the floor. Using your legs to push, roll the foam up and down your back between your lower ribs and your upper shoulders. Now in the same position with the foam roller stationary at the lower ribs, keep your butt grounded and extend your back over the roller. Do about ten small extensions then position the roller about 1 inch closer towards your shoulders. Repeat ten small extensions as you move the roller 1 inch at a time closer to your shoulders.
Lower Cross Syndrome
Do you suffer from low back pain and aren’t sure what brought it on? It is quite possible that you are experiencing a muscular imbalance known as Lower Cross Syndrome. This is a chronic condition where there is a lack of core stability and weakness in the abdominal and glute muscles. Lack of strength in these muscles contributes to tightness in the lumbar back muscles and hip flexors. Tightness in these two muscle groups causes the pelvis to rotate anteriorly. This decreases the angle between the vertebrae and the posterior aspect of the pelvis, thus causing pain in the low back. To reduce this pinch, it is important to strengthen the glutes and abdominals, while loosening the hip flexors and low back muscles. Hip Bridges, Dead Bugs, Child’s Pose Stretch, and Proposal Stretch are four exercises you can perform to help try and decrease your low back pain.
Benefits of Green Tea Extract
Green tea extract is a powerful fat burner loaded with beneficial antioxidants called catechins that help support immune function, cardiovascular health, and fat loss. Studies show that regular consumption of green tea extract has a positive effect on overall health and to your dietary habits. It also contains 2% to 4% caffeine, which affects thinking and alertness, increases urine output and may improve the function of brain messengers. The addition of caffeine to the potent mix of catechins revs up your production of noradrenaline, pumping you with feel good confidence, stimulating the nervous system, heart, and muscles by increasing the release of certain chemicals in the brain called neurotransmitters. To safely incorporate green tea extract into your weight loss regimen, consider drinking plenty of water. One of the active ingredients in SlimROAST weight loss coffee from Valentus – The Healthiest Coffee on the Planet!
Summertime Self Care
The summer season can be a time of growth, renewal and a time to let go of regular routines. Manitoba winter weather places limitations on taking our self-care outdoors. Take advantage of the longer days and sunshine- You Deserve It! Here are some tips and ideas on how to take care of your mental and physical health: 1. Do things you’ve been wanting or needing to do. 2. Create a deliberate habit and routinize something small in your life by doing it, in the same way, each day or week. 3. Eat regularly, drink water, get outside, and get plenty of sleep. 4.Take your workout outdoors. 5. Arrange a date with a friend for pampering. 6. Act like a tourist and explore your city. 7.Find local outdoor events. 8. Punctuate your day with a 3-minute mini-meditation. 9. Do a mini-declutter. 10. For 1 hour today: unplug!
Hot Weather Workout Safety
Exercising outside when it’s very hot can be risky business since it’s harder for the body to cool itself. And it’s not just the heat but also the humidity that takes its toll. Our bodies cool primarily when sweat evaporates off the skin. But as humidity rises, this doesn’t happen as efficiently; potentially causing your core temperature to rise, increasing the risk of heat-related ailments such as heat exhaustion and heat stroke. Stay hydrated with cold drinks, and maintain hydration during your activities. Also, be sure to dress properly. Heavyweight, dark and tight-fitting clothing will heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool. Get your workouts in during the morning or evening, when it’s relatively cooler and more comfortable. Don’t forget the sunscreen, and enjoy the rest of your summer!
Getting There by Relaxing
An ad for a fitness centre caught my eye some time ago. It said, “Don’t look back; you’re not going that way.” As for the body; so for the brain! As a body part, our brain only knows what it has been trained to know through the experiences we’ve had. As much as it is important to understand what has happened to us in the past through talk therapy or contact with others who have survived the same struggles as we have, movement forward means doing exercises that help us achieve the goals that will build the future we carry in our hearts. Sometimes we can’t do that because old habits and patterns hold us back. The best way through those is to relax. Brainwave Optimization helps the brain relax and reset itself on its own terms so you are supported as you work at getting yourself to where you want to be.
Exposing & Resolving our Buttons & Triggers
We have buttons. We have triggers. We have experiences that send us flying off the handle. These intangibles cause a ton of stress in our lives and in our relationships. The interesting piece to this is that we do not wear our buttons on our surface. Others don’t even realize they are pushing our buttons because they cannot see them. A button or trigger for one person is totally neutral for someone else. This means that the buttons and triggers themselves are not actually the issue – how we react to them is the issue. Our reactions stem from our minds and are a result of our past, our patterns, and our beliefs. Our buttons, triggers, and reactions are resolved by uncovering and removing them within the mind itself. What buttons/triggers do you have that if resolved, would eliminate stress and conflict within your life?
Drive Right
ROAD TRIP! The car is packed, snacks ready, music cranked, you’re ready for a summer adventure! Then aches come, back tight, legs cramped, neck stiff. It’s a common problem you can help avoid with simple vehicle ergonomics. The back of the knees should be 2-3 fingers width away from the seat pan and the left knee at a 90-degree bend. Recline the backrest from vertical by about 2-3 inches; adjust lumbar support if you have it. With hands on the steering wheel at 9 and 3 o’clock, positions elbows should be at your side with a slight bend. Be close to the car/load you lift when packing/unpacking the car, no twisting motions and lift with your legs! Remember it’s your holiday, take breaks. Get out of the car every few hours to stretch and move. Enjoy your vacation, you earned it!
Benefits of Green Tea Extract
Green tea extract is a powerful fat burner loaded with beneficial antioxidants called catechins that help support immune function, cardiovascular health, and fat loss. Studies show that regular consumption of green tea extract has a positive effect on overall health and to your dietary habits. It also contains 2% to 4% caffeine, which affects thinking and alertness, increases urine output and may improve the function of brain messengers. The addition of caffeine to the potent mix of catechins revs up your production of noradrenaline, pumping you with feel good confidence, stimulating the nervous system, heart, and muscles by increasing the release of certain chemicals in the brain called neurotransmitters. To safely incorporate green tea extract into your weight loss regimen, consider drinking plenty of water. One of the active ingredients in SlimROAST weight loss coffee from Valentus – The Healthiest Coffee on the Planet!
Screen Addiction & Your Kids
You have over 230 moveable or semi-moveable joints in your body, and guess what they are designed to do? That’s right – MOVE! When joints are motionless for long periods of time they begin to lose normal function. Now look at the posture our kids have when they are looking at their devices. They often assume this gargoyle like pose for hours. Though it may seem like they are just wasting time, they are also damaging their spine. The Canadian Society of Pediatrics state infants aged 0-2 years should not have any exposure to technology, 3-5 years be restricted to one hour per day, and 6-18 years restricted to two hours per day. As we end the summer and move back into the school season, there is an inevitable change in our routine. Use that change as an opportunity to schedule time for your kids (and you) away from electronics.
