Be Well!

Get Your Body Ready…BOOT CAMP Style!

Ellen — Tue, 13 Jul 2010 17:44:21 +0000

Boot camps are the hottest thing since sliced bread! They are so popular and often quite expensive. The secret they are not telling you is that it is SO easy to make up the workouts on your own! I’m going to make this as simple as possible. For a half an hour workout, I want you to do half of it cardio, and the other half strength. We’re just going to mix them up. Keeping your heart guessing whether it’s going up or down is a good thing.

Here we go:

Cardio exercises

• Jumping jacks

• Sprinting

• Skipping (like you used to do when you were a kid)

• Jump rope

• Jump squats →jump up as high as you can with your hands above your head and then land quietly in a squat

• Foot fire → just move your feet as fast as you can (like running on the spot)

• Side shuffles

Strength exercises

• Lunges → lunge backwards, forwards or to the side

• Squats → hips width apart, shoulder width apart

• Push-ups → chest (with your arms wider than your shoulders and elbows out to the side) or tricep (keeping your hands right below your shoulders and letting your elbows skim your ribcage and you get closer to the ground

• Tricep dips → sit on a bench or chair with your hands right beside your hips and slide your butt off and lower yourself down using only your arm strength. Try to keep your elbows facing back and your shoulders down

• Plank → hold a push-up position (you can go on either your hands or forearms)

• Downward facing dog → your body is in an upside down V with your hands are feet on the ground and hips in the air

• Mountain climbers → in a push up position alternate bringing your knees in and plant your feet on the floor each time (http://www.youtube.com/watch?v=KI8u58hPam4&feature=channel)

• Sit-ups

• Calf raises → feet are hips width apart and rising up on to your toes – you can also alternate with keeping your heels together or your toes together

You get to customize your workout! I recommend doing 1-2 minutes of cardio and then 2-3 minutes of strength and then alternate until you get a full body workout and reach your goal time.

There are so many useful resources on the internet that you can find. Here is just one of them.

http://www.youtube.com/watch?v=fJYlQY2pI0c

Good luck! Get in shape and feel great!

Live Well…Kristy

Keeping your Brain Healthy

Ellen — Tue, 13 Jul 2010 17:34:17 +0000

The brain is a major organ in the body that has many functions. It is important to keep the brain a healthy functioning part of the body both mentally through continued learning and physically with proper nutrition. The brain controls sight, hearing and respiration, as well as many other functions (Medical, Surgical Nursing in Canada, 2006). Let’s take a look at what we can do to keep our brains healthy.

Water is an essential part of keeping the brain healthy. Water participates in many metabolic reactions in the body, including the brain and therefore if a person does not take in enough water, and becomes dehydrated this can affect the functioning of the brain (Krause’s Food and Nutrition Therapy, 2008). Since the body has no reserve for water it is important that we drink our 8 glasses of water per day. Lots of foods also contain large amounts of water and should be eaten regularly to maintain water balance for the brain and body. Foods like leafy greens, iceberg lettuce, watermelon and milk (Medical, Surgical Nursing in Canada, 2006).

Electrolyte balance is important for the brain as well. Having an imbalance in electrolytes can occur when you are dehydrated, usually when participating in strenuous physical activity and sweating in large amounts. It is not only important to take in water, but drinks such sport drinks, that replenish electrolyte balance (Krause’s Food and Nutrition Therapy, 2008.

Keeping mentally sharp is important for you brain health as well. Memory needs to be challenged to be kept sharp. Games that use numbers and challenge your thinking can do this. Check out this article that has an IQ test and Brain Fitness information and see how you can keep your brain even healthier!

http://www.wordofmouthexperiment.com/articles/iq-tests-brain-fitness/keep-your-brain-sharp

Remember the brain is an organ that needs to be kept healthy just like the rest of the body, test your mental health to keep your brain sharp, and make sure to feed your body and brain the nutritious foods it needs.

Live Well…Chinweoke

Water and Physical Activity

Ellen — Tue, 13 Jul 2010 16:10:31 +0000

Did you know?

The human body is made up of 56-64% water. Water provides the basis for blood pressure and body temperature regulation. In addition, it is the base of digestive juices, sweat and urine, and the fluid found within joints.

What does that mean?

It means that dehydration may hinder the way your body uses the food you eat. Dehydration promotes the breakdown of stored up energy that would otherwise be used to help you perform better in your exercise.

IN OTHER WORDS…drinking enough water is critical to being a healthy, active adult that continually sees results from their workouts.

How much water do I need to drink?

2-3 L of water is recommended on a regular day while increasing that amount on the days that you exercise. Try to drink a cup of water prior to exercising and drink consistently while exercising. Also have a good 1-2 cups when finished exercising.

Do I need to consume sports drinks?

Most active adults do not need to drink sports drinks. They are only beneficial if you are exercising for more than 60-90 min. Even then, unless you are in excellent shape, most people do not need the extra calories or electrolytes that those drinks provide.

Here is a website to help you calculate how much water you need to be drinking: http://nutrition.about.com/library/blwatercalculator.htm

Here is a website on how to drink more water everyday: http://www.wikihow.com/Drink-More-Water-Every-Day

Live Well…Kristy

Keeping Hydrated in the Heat, the Importance of Water in the Diet

Ellen — Tue, 13 Jul 2010 16:09:22 +0000

With the summer months approaching you may be beginning to plan summer activities for you and your family, things such as soccer, baseball, running, hiking, and much more. Activities like these can be fun, yet draining on the body. It is very important that when having fun in the sun during the summer months we pay attention to our bodies needs and stay hydrated.

The body needs to replace the water lost every 24 hours with more water to stay healthy and efficient; this is because the body has no prevision for water storage. So it is important to be taking in 6-8 glasses of water a day (Krause’s Food and Nutrition Therapy, 2008).

It is critical to monitor your child’s water intake in the summer months as well as during activities. A person’s water intake is for the most part guided by thirst, which is stimulated by dehydration (Krause’s Food and Nutrition Therapy, 2008). It is important that when we experience thirst we provide our bodies with water to replenish fluids lost.

To stay hydrated make sure you pack cold water to take with you to sporting events, runs, walks or hikes, or when going to be out in the sun for a long period of time. Give children water instead of fruit juices and pop that is high in sugar and does little to replenish the body. Some people do not like the taste of water and don’t drink it for this reason. A way to make water more enjoyable is to add, lemons or limes, cucumbers or a splash of cranberry juice to your water.

Check out this link to an article by the MayoClinic.com about dehydration and youth sports.

http://www.mayoclinic.com/health/dehydration/SM00037

Whatever method you choose to increase or maintain your water intake, make sure you get that water when out in the sun so you and your family can enjoy the warm weather.

Live Well…Chinweoke

In this edition of Be Well June 2010

Ellen — Tue, 13 Jul 2010 16:08:19 +0000

Water has been and will continue to be a topic in the media and in this month’s Be Well. Our Manitoba growers had an early spring and seeding is well on the way. Then the rains came. Typically after seeding, a nice rain is always appreciated but the past downpours have led to drowned out plants and perhaps the need to re-seed. Time becomes an issue and tough decisions are made by growers on what to do next. If you would like to follow a few of our growers and their experiences, check out www.facebook.com/manitobacanolagrowers. They have been talking about the weather, weed concerns and how the crop is handling it all for the last bit.

In this month’s articles, Chinweoke and Kristy both talk about water and the importance and provide excellent links to find out more. I have included some great gluten free recipes and links to the National Celiac website and the local Manitoba chapter.

Of course, I had to include a recipe for Father’s day. A delicious fish recipe. Fish tacos with coleslaw dressing have become a family favorite in my home. My husband loves to fish and when he brings home fresh pickerel this is one of the recipes that we make. Of course, he loves to fish, so what better to send him off fishing on Father’s day and for him to bring home the big catch for dinner.

Supplements

Ellen — Tue, 18 May 2010 18:13:39 +0000

There are many questions revolving around supplements. Here are a few answers for you.

Question: Do I need to take supplements?

Answer: This is a question unique to each person. Ideally, nobody should need to take supplements. If you were to eat the way the Canadian Food Guide advises, in the proportions that they advise, you should not need any supplements. The Canadian Food Guide is the ideal way to maintain a healthy diet for a “normal” person. “Normal” meaning that you do not have any ailments which prevent your body from using the vitamins and minerals in food properly. No supplement will EVER take the place of food. In other words, the vitamins and minerals you receive in food are made for your body to digest and utilize. It is natural and in the form your body needs. What most people don’t realize is that the food that a certain vitamin/mineral is in is never on its own. It is surrounded by other vitamins/minerals that perfectly complement each other in ways that are not fully understood yet. What we do know is that in supplement form, the targeted nutrient is not surrounded by the same nutrients in the food and therefore may be less effective.

Take a look at Canada’s Food Guide:

Question: What about protein powder?

Answer: I may sound like a broken record already but you will never get what you need from a supplement alone. Whey is the most common form of protein used in protein powder. It is also the main form of protein in milk. Milk is such a great food and is complete within of itself. The protein in it is great…but do you really need it? There is so much media surround protein powder that if you are an active person, you need it. NOT TRUE! The amount of protein you need is SO much less than you may think. Or it is as much as you think but you don’t think the food has as much protein as it does. One chicken breast has more than 25 grams of protein and you also get the added bonus of the iron, potassium, magnesium and many other nutrients. You may be thinking, what’s wrong with getting a little extra protein? Nothing, but if you don’t need it, it can be very hard on your system. Your body was designed so perfectly to use only what it needs and any more than that it goes into over-drive trying to find a place for the excess. Too much protein, among other things, can cause dehydration which is one of the VERY worst things you can have happen to your body (considering your body is made up of ~60% water).

Check out this website to help you determine how much protein you need.

Question: My doctor told me to take Iron supplements but they are very hard on my stomach. How can I know I’m getting my worth out of it and how would be the best way to take it?

Answer: Iron is a common supplement among women because we lose it every month during our menstrual cycle. Iron is hard on your stomach because it is IRON. It is a metal. Again, when it is not in food, it is taken out of its normal environment and put in supplement form. My best advice is to take your iron supplement with a good sized meal. You may need to play around with the schedule (morning or evening), depending on when your stomach is less sensitive. Also, make sure that you’re not taking your iron supplement with Calcium (milk, yogurt, cheese, etc) because Calcium blocks the uptake of iron in your body and after what the supplement may cause you, you want to make sure that it is being utilized properly.

Live Well…Kristy

Healthy Snacks for Work and School or On the Go

Ellen — Tue, 18 May 2010 18:12:26 +0000

We all have busy schedules that can keep us from stopping and taking the time to have a healthy meal. This can lead to snacking in times of hunger which usually happen to be easy convenience foods. Habits like this can causes excessive intake of salt, sugar and fats. Planning ahead can help avoid this, and allow you to make healthy food choices even when we are short on time.

Preparing Healthy Snacks for the Family

Fruits and vegetables can be a quick and easy way to provide your family with healthy snacks for the entire week. Buying vegetables like cucumbers, carrots, celery, bell peppers, and cherry tomatoes and fruits like apples, bananas, grapes, peaches, and oranges provide easy tasty snacks. A great method for serving these foods is to purchase them at the beginning of the week, and spend a few minutes washing, cutting and packaging them. Plastic sandwich bags and small containers work great. Leave them in the fridge for the kids to grab after lunch and pack in lunches and take to work.

Almonds, pecans, trail mix and healthy choice cereals that have whole grains, and all bran in them serve as a wonderful snack when you are craving that “crunchy” snack. You can mix these with raisins or cranberries for a sweet and salty treat.

Check out this article from MSN health and fitness about healthy snacks for your purse, pantry, fridge and freezer!

Packaged Snacks

There are some great healthy snacks that are already packed that can help save time and effort in packaging lunches. Things such as individual packaged yogurts, sugar free apples sauce, and unsweetened fruit cups packed in water are great for lunches and the office. Keeping snacks like all of these on hand can help you and you busy family make healthy snack choices more often. When we don’t have healthy options on hand it makes it very easy to grab whatever is around just to quiet the rumbling in our stomachs. To avoid this, try some of these snacks and have them with you, so you can always have good nutrition even when you are on the go.

Live Well…Chinweoke

In this edition of Be Well E-update

Ellen — Tue, 18 May 2010 18:11:23 +0000

I love spring! The warmth of the sun, the coolness of the air and of course the first signs of spring are everywhere. For me, this is a time to think about my garden – flowers and vegetables. It is also a time for our farmers as they are busy getting ready for seeding. It is such a time for reflection and truly a time of regeneration.

This spring and through out the growing season, we will be talking to farmers across Manitoba to check in on their crops. Follow us on Facebook or Twitter to hear what is happening on the farm. There will be updates on seeding, stages of crop development, weed issues, pest concerns, disease problems and a play by play over harvest. Connect to your local canola grower and find out what it takes to grow canola.

We have gotten a few requests on supplements and Kristy has answered them. Chinwoeke is reminding us of healthy snacks especially as we gear up for our spring activities from soccer to baseball and everything in between. I have included 3 great, simple popover recipes that are perfect for spring! I will be enjoying the sweet popover with a cup of coffee while I continue to plan my gardens.

Supplements

Ellen — Tue, 06 Apr 2010 22:18:16 +0000

There are many questions revolving around supplements. Here are a few answers for you.

Question: Do I need to take supplements?

Answer: This is a question unique to each person. Ideally, nobody should need to take supplements. If you were to eat the way the Canadian Food Guide advises, in the proportions that they advise, you should not need any supplements. The Canadian Food Guide is the ideal way to maintain a healthy diet for a “normal” person. “Normal” meaning that you do not have any ailments which prevent your body from using the vitamins and minerals in food properly. No supplement will EVER take the place of food. In other words, the vitamins and minerals you receive in food are made for your body to digest and utilize. It is natural and in the form your body needs. What most people don’t realize is that the food that a certain vitamin/mineral is in is never on its own. It is surrounded by other vitamins/minerals that perfectly complement each other in ways that are not fully understood yet. What we do know is that in supplement form, the targeted nutrient is not surrounded by the same nutrients in the food and therefore may be less effective.

Take a look at Canada’s Food Guide: http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf

Question: What about protein powder?

Answer: I may sound like a broken record already but you will never get what you need from a supplement alone. Whey is the most common form of protein used in protein powder. It is also the main form of protein in milk. Milk is such a great food and is complete within of itself. The protein in it is great…but do you really need it? There is so much media surround protein powder that if you are an active person, you need it. NOT TRUE! The amount of protein you need is SO much less than you may think. Or it is as much as you think but you don’t think the food has as much protein as it does. One chicken breast has more than 25 grams of protein and you also get the added bonus of the iron, potassium, magnesium and many other nutrients. You may be thinking, what’s wrong with getting a little extra protein? Nothing, but if you don’t need it, it can be very hard on your system. Your body was designed so perfectly to use only what it needs and any more than that it goes into over-drive trying to find a place for the excess. Too much protein, among other things, can cause dehydration which is one of the VERY worst things you can have happen to your body (considering your body is made up of ~60% water).

Check out this website to help you determine how much protein you need.

http://exercise.about.com/cs/nutrition/a/protein_2.htm

Question: My doctor told me to take Iron supplements but they are very hard on my stomach. How can I know I’m getting my worth out of it and how would be the best way to take it?

Answer: Iron is a common supplement among women because we lose it every month during our menstrual cycle. Iron is hard on your stomach because it is IRON. It is a metal. Again, when it is not in food, it is taken out of its normal environment and put in supplement form. My best advice is to take your iron supplement with a good sized meal. You may need to play around with the schedule (morning or evening), depending on when your stomach is less sensitive. Also, make sure that you’re not taking your iron supplement with Calcium (milk, yogurt, cheese, etc) because Calcium blocks the uptake of iron in your body and after what the supplement may cause you, you want to make sure that it is being utilized properly.

Keep Well…Kristy

Healthy Snacks for Work and School or On the Go

Ellen — Tue, 06 Apr 2010 22:16:16 +0000

Preparing Healthy Snacks for the Family

Check out this article from MSN health and fitness about healthy snacks for your purse, pantry, fridge and freezer!

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100237862

Packaged Snacks

Live Well…Chinweoke