Tag: wellness

  • Humor is healthy!

    Humor is healthy!

    Humor is healthy!

    Lighten your load with laughter

    It’s easy to get serious in our lives, given all that is unfolding in the world. The good news? There is mounting evidence that a good sense of humor, including laughing out loud, is good for us.

    A good sense of humor

    Laughter is a physical (and thus visible) expression of a sense of humor—an involuntary physical behavior, usually including both movement and sound, in response to some inner or outer stimulus. Laughter can be defensive, or connective; the ability to distinguish the difference is part of a developed sense of humor.

    We often feel different, and usually better, when laughing. This is in part because real physical changes are occurring; laughing has been shown to

    • reduce stress
    • relieve tension
    • activate our organs

    We literally feel better! And this can lead to longer lasting and often subtler benefits such as

    • strengthened immune system
    • pain relief
    • positive mood
    • sense of well-being

    It’s been shown that when we’re laughing with others, this shared experience enables us to feel empathy with each other; we tend to feel closer, warmer, and more connected. And for folks who’ve been experiencing depression or anxiety, laughter is an excellent addition to their mental health prescription: it can shift activity in the neurotransmitters serotonin and dopamine, potentially supporting mood regulation and activating pleasure centers.

    Embrace your inner clown

    Psychiatrist Dr. Mark Etkin observes that “the positive impacts of laughter on brain neurochemistry is well known these days.” However, he adds that “too many people confuse seriousness with professionalism and put a lid on their sense of humor.”

    Drawing on his psychoanalytic training, Etkin suggests that “higher-level defence mechanisms, humor for example, serve to reduce anxiety in a given situation … acknowledging, shifting, and transforming it in a way that brings pleasure and comfort to those present.”

    We’re in this together

    Laughter most often occurs in the company of others—it’s rarely a solo activity! This is evident in a movie theater screening a comedic film. Laughter can ripple through the crowd, and that sound of laughter tends to give us permission to laugh too.

    In these moments we can achieve the “humor trifecta” when (1) the physiological impacts of laughter commence, (2) our emotional/psychological state shifts and our mood lifts, and (3) our social experience shifts as we experience connection in shared humor with others.

    These are the moments when humor’s transformational potential is realized—in a flash, our bodies, minds, and hearts shift as we let go and open up.

    Get laughing with these tips

    • Watch a comedy, with a friend.
    • Dance in your living room.
    • Notice children laughing.
    • Play games.
    • Throw caution to the wind and laugh out loud.
    • Imagine your tragedies as comedies.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Learn with all your senses

    Learn with all your senses

    Learn with all your senses

    How multimodal enrichment works

    How do we learn best? New scientific evidence suggests that learning that incorporates the use of multiple senses and movement—known as multimodal enrichment—may be the way of the future when it comes to teaching and learning for all ages.

    Coming back to our senses

    Multimodal enrichment (a.k.a. multisensory learning) transforms the traditional classroom into a more natural setting, using all of the sights, sounds, odors, tastes, and proprioceptive information that comes with it. It may engage some—or all—of our senses at once.

    There are five different sensory “modes” known to kick learning into hyperdrive: linguistic, visual, audio, gestural, and spatial.

    Utilizing one or all of these modes can help enhance learning in multiple skill areas, including letter and vocabulary acquisition, reading, mathematics, music, and spatial navigation.

    Sense-based learning in the classroom—and beyond

    Educational therapist Dr. Bibi Pirayesh knows first-hand that using your senses is essential to learning for kids with learning disabilities.

    “You experience life through all of your senses,” says Pirayesh. “From a young age, it’s important that kids are engaging their senses and their entire bodies in their learning.”

    Adults can benefit, too

    Director, speaker, and clinical psychologist Dr. Brianna Gaynor says they begin with the understanding that everyone learns differently.

    They help employees identify and then apply the learning style that works best for them. Then, they enable employees to learn in a way suited to them, which means they provide manuals with visuals and meetings for auditory learners, but they also understand that those who learn by doing may have to be shown how to complete a task.

    Multimodal enrichment in practice

    There are myriad ways to apply the magic of multimodal learning. Here are some examples.

    • Physical movement can be integrated into learning in multiple ways. For instance, Pirayesh has learners move before sessions to engage the brain: she may have students draw or walk the infinity sign or move across the midline of their bodies by, for example, bringing up their left knee and touching it with their right hand and vice versa.
    • Think-pair-share is an active learning strategy first introduced by Professor Frank Lyman in 1981. Students are given time to think or jot their thoughts down. Then, they’re paired with one other student or a small group to discuss what they just thought about. Lastly, some students are selected to share what they discussed in their pairs or groups.
    • Case-based learning refers to the use of real-life examples when introducing or going through a concept in class. The instructor’s role is to facilitate a discussion where the students analyze and problem-solve as a group.

    Supplements to consider

    These supplements may help support learning, according to scientific research. Remember to chat with your health care practitioner before trying a new supplement.

    • L-theanine
    • Green tea/matcha
    • Omega-3
    • Curcumin

    By Carimé Lane

    Article Courtesy of Alive Magazine

  • Play every day

    Play every day

    Play every day

    How to make physical activity a lifelong habit

    Are you worried that your kid is a couch potato? Is that concern warranted, or is it simply a product of generational differences? We explore healthy activity levels and talk with an expert about how to help turn your mini-me into a mini-mover!

    It’s all fun and games

    Not all physical activity needs to be competitive to be beneficial. Based on years of research, recommendations agree that two- to five-year-olds should be moderately active throughout the day, while six- to 17-year-olds need at least 60 minutes of moderate to vigorous activity to meet their daily physical development needs.

    Building increased movement with imagination

    Jesse Schneider is a kinesiologist and owner of a noncompetitive sports program for kids from 16 months to 12 years of age. “The most practical way [to help your child build increased movement],” says Schneider, “is to engage kids’ natural imaginations and turn daily tasks into fun games. Kids love being a part of games and stories, and if you can get them to buy into your story, the rest is easy.

    “For example,” Schneider suggests, “instead of just putting dirty clothes in the washer, say you’ve just been told that LeBron James and the Looney Tunes Squad need to defeat the Hamper of Destruction by feeding him stinky socks (get them to run up and slam dunk, or practice their basketball shooting form). Once you turn exercise into something fun, they’ll want to do it again and again.”

    Motivating the undecided and disinterested

    Schneider says, “Exposing your child to as many different activities as you can, like gymnastics, skating, swimming, skiing, Sportball, or bike riding, [can] significantly expand their motor skills and physical literacy.” He adds that when your child starts to take more interest in certain ones, you can focus more on those activities.

    Being an active role model

    According to Schneider, research has shown that parents who model a physically active lifestyle significantly influence their child to do the same.

    “If you can model what an active lifestyle is, your child will be more likely to adopt that [example],” Schneider says. “It doesn’t have to be anything crazy: simply try to do some form of activity a few times a week. Make it a priority for yourself and your family.”

    Pro tip to get moving as a family

    “The only secret is to just have fun—on purpose,” says Schneider. “Look for things in your life that can be made more fun. Whether it’s your job, grocery shopping, or driving, don’t be afraid to be silly with your kids; this makes mundane tasks something to look forward to.”

    “You only have young kids for a very small fraction of your life,” says Schneider. “Take any moment you have with them as a chance to bring joy to each other’s day, and I promise they will remember it for the rest of their lives.”

    By Brendan Rolfe, CPHR, BA, DipA

    Article Courtesy of Alive Magazine

  • Flower power

    Flower power

    Flower power

    Cook with edible flowers

    Look to edible flowers to add beauty, flavor, and elegance to healthy seasonal dishes. These recipes will help you create not only pretty plates but delectable meals, perfectly suited for summer eating.

    Whether you find them in your own garden or at the farmers’ market, make sure you’re using edible flowers that are grown specifically for eating. Avoid ornamental flower nurseries and seek out a reputable edible flower grower; ask them how they treat flowers to make sure they’re not sprayed or treated with chemicals of any kind. While “found” flowers can be both beautiful and tempting, leave them for looking at, unless you’re sure of their origins.

    Mixed Greens with Pea, Asparagus, Sorrel, Radish, and Bachelor’s Buttons

    Pretty on the plate, this salad of delicate greens contains bright, juicy, tart sorrel; crisp radish; and delicate bachelor’s buttons. If you can’t find bachelor’s buttons, you can use nasturtium or violas.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Bachelor's button vinegar
    • 8-10 bachelor's button flower heads
    • ⅓ cup apple cider vinegar
    • 1 tablespoon Bachelor's Button Vinegar
    • 2 tablespoons olive oil
    • 1 teaspoon honey or maple syrup
    • 20 young asparagus spears
    • 5 oz mixed seasonal baby greens
    • 10-15 sorrel leaves (optional)
    • 1 cup sliced radish
    • 1 cup snap peas
    • 15-20 bachelor's buttons or other edible flowers such as violas for garnish

    Method
     

    1. For Bachelor’s Button Vinegar, in Mason jar, combine bachelor’s buttons and vinegar. Close lid and store in a cool, dark place for 24 hours.
    2. For dressing, in small Mason jar, combine 1 Tbsp of Bachelor’s Button Vinegar with olive oil and honey. Shake well and set aside.
    3. In large pot of boiling water, blanch asparagus spears for 2 minutes and remove to large bowl of ice water to stop the cooking process. Drain and dry thoroughly. Cut each spear into 2 inch pieces.
    4. In large bowl, combine greens, sorrel (if using), radish, snap peas, and dressing. Arrange on large platter with asparagus, strewing bachelor’s button flowers overtop.

    Notes

    Each serving contains: 121 calories; 4 g protein; 7 g total fat (1 g sat. fat); 12 g total carbohydrates (5 g sugars, 4 g fiber); 25 mg sodium

    Tomato, Watermelon, and Marigold Gazpacho

    When the heat of summer has you ready to wilt, this refreshing summer gazpacho with watermelon, tomatoes, and almond is guaranteed to cool you down. Avoid the bases or “heels” of marigold flowers, as they can be quite bitter.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 10 marigold or calendula flowers
    • ¼ cup + 2 tablespoons olive oil divided
    • 15 oz very ripe tomatoes (about 2-3 large)
    • 2 inch piece of dry baguette crust removed
    • ½ small red onion
    • ¼ cup almond flour
    • 2 teaspoon sherry vinegar
    • ½ cup cold water
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    • 13 oz watermelon (about 3 cups) diced
    • Marigold blossoms for garnish

    Method
     

    1. Pull petals from marigold flowers; snip off and discard white ends. Place petals in small saucepan with 1/4 cup olive oil. Warm gently on low for 5 minutes. Remove from heat and allow oil to cool completely.
    2. Once cool, blend oil in food processor on low speed to chop marigold leaves. Into Mason jar, pour marigold oil, close lid, and set aside in a cool, dark place overnight.
    3. In medium-sized bowl, combine tomatoes, baguette, onion, 2 Tbsp olive oil, 2 Tbsp marigold oil, almond flour, vinegar, water, salt, and pepper. Allow to stand at room temperature for 30 minutes, stirring occasionally.
    4. Into blender container, pour contents of bowl and puree. Add watermelon and blend on highest speed until smooth. Pour into individual serving glasses; garnish with a few drops of remaining marigold oil and a few marigold blossoms.

    Notes

    Each serving contains: 176 calories; 2 g protein; 15 g total fat (2 g sat. fat); 12 g total carbohydrates (6 g sugars, 2 g fiber); 233 mg sodium

    Saffron Quinoa with Almonds and Currants

    There’s one flower you may already have in your pantry. The thin red threads we know as saffron are the stigmas pulled from the center of the saffron crocus. Saffron brings bright color and subtle earthy and slightly grassy floral flavors to dishes and is frequently used in rice dishes of all kinds.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • ⅓ cup blanched, slivered almonds
    • ⅓ cup just boiled water + additional 1 cup water
    • ½ teaspoon saffron threads
    • 1 tablespoon olive oil
    • ¾ cup chopped shallot
    • 2 garlic cloves peeled and crushed
    • ½ cup grated carrot
    • ¼ teaspoon ground cloves
    • ¼ teaspoon cinnamon
    • ⅓ cup white quinoa rinsed and drained
    • ½ teaspoon salt
    • ¼ cup currants
    • 1 teaspoon orange zest

    Method
     

    1. In dry saucepan, lightly toast slivered almonds until golden brown, stirring frequently. Pour onto plate to cool and set aside.
    2. In kettle, heat water to 170°F, using green tea setting. In small bowl, pour 1/3 cup over saffron threads to make a saffron tea. If your kettle doesn’t have a temperature setting, allow a just-boiled kettle to stand for 5 minutes to cool the water slightly. Allow saffron to infuse for 10 minutes while you prepare remaining ingredients.
    3. In medium saucepan, add olive oil and gently saute shallots and garlic on medium heat until soft and translucent, about 5 minutes. Add carrot, cloves, and cinnamon, and stir to combine. Add rinsed and drained quinoa to pot and stir for a few minutes to incorporate. Add salt, 1 cup water, and saffron tea; turn up heat and bring to a boil. Reduce to low and cook, uncovered, for 10 minutes, or until holes appear in the surface of quinoa. Add almonds and currants in a single layer over quinoa; cover and cook for a further 5 minutes, or until white endosperm of quinoa emerges. Remove from heat and let stand, covered, for a further 5 minutes.
    4. When ready to serve, add orange zest, fluff with fork, stir gently to combine all ingredients, and serve on large, flat platter.

    Notes

    Each serving contains: 83 calories; 2 g protein; 5 g total fat (1 g sat. fat); 8 g total carbohydrates (1 g sugars, 1 g fiber); 205 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Give yourself a financial health checkup

    Give yourself a financial health checkup

    How to improve your financial fitness

    If your bank balance isn’t trending in the right direction, or if you just want to bump it up a notch, you’re probably due for a financial health checkup. Here’s your road map to a healthier financial future.

    More than just money

    Getting a handle on your financial well-being does a lot more than boost your bottom line: it inevitably spills over into your physical and mental well-being. A reduction in stress related to financial issues leads to better sleep, increased energy, improved relationships, and stronger mental and emotional health.

    Where to start

    Steve Bridge, an Advice-Only certified financial planner, says one way to take the pulse of your financial health is to track your net worth monthly for a year, then moving toward quarterly and then semi-annual tracking. Your net worth is your assets (everything you own) minus your liabilities (everything you owe).

    “If your net worth is trending upward, you’re on the right track,” says Bridge. And if it’s not, you should find out why. This often comes down to simply making more or spending less, says Bridge. It also helps to craft a forward-looking budget.

    “Expense tracking is great, but it looks backward,” says Bridge. To make a forward-looking budget, you’ll want to open multiple free savings accounts for specific purposes, including travel, clothes/gifts, house expenditures, and so on. Put money in each of these categories monthly. Spend whatever is in the designated category’s account, but no more than that, says Bridge. That way, you’re never going into debt to buy anything.

    Inquire about your investments

    Check your investments once or twice a year. They should be the same or better than the relevant benchmark, says Bridge. If your investments are trailing those relevant benchmarks, ask your investment advisor why.

    According to Bridge, it’s also important to ask about the fees you’re paying on your investments, as they can have a major impact on long-term wealth. Everyone pays fees, says Bridge. However, these fees are often hidden. You should be paying less than 1 percent in investment fees.

    Don’t hesitate to ask your investment advisor questions. “No one cares more about your money than you do,” says Bridge. “If anyone makes you feel dumb when asking your questions, take your money elsewhere.”

    Managing your mental health in the meantime

    What should you do when there’s no quick fix to your financial stress? Amanda Kruger, a licensed professional counselor specializing in financial trauma and working through money stress, offers these suggestions.

    1. Make a plan and follow through with it. For instance, make a debt repayment plan or a plan for how to prioritize your money.
    2. Keep in mind that money is a renewable resource. There’s always money out there, and you’re fully capable of making more of it.
    3. Remember your self-worth is not equivalent to your net worth.

    By Carimé Lane

  • Game-day eats

    Game-day eats

    Game-day eats

    These recipes score big

    Feeding a houseful of hungry fans during this season of sporting greatness? These nutritious and satisfying meals are sure to carry you all the way to game-day hosting victory. Game on!

    Margherita Chicken Pizzas

    Top a small pita with mozzarella, chicken, and other pizza favorites, then broil, and you have a fun and breezy meal. Small naan bread or even split English muffins can also be used as a pizza base.
    Print Recipe Pin Recipe
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    • 8 mini pitas
    • 1 cup tomato sauce
    • 2 cups baby spinach
    • ¾ pounds cooked chicken breast thinly sliced
    • 1 cup roasted red pepper sliced
    • 1 cup cherry tomatoes halved
    • 3 oz fresh mozzarella thinly sliced
    • ⅓ cup torn fresh basil
    • Freshly cracked black pepper to garnish

    Method
     

    1. Preheat oven broiler to high. Place pitas on baking sheet and broil until browned and crispy, about 2 minutes. Be careful not to burn pitas.
    2. Spread pitas with tomato sauce and then top with spinach, chicken slices, roasted red pepper, tomatoes, and mozzarella. Broil on high until cheese has melted, about 2 minutes. Top with basil and some freshly cracked black pepper.

    Notes

    Each serving contains: 362 calories; 27 g protein; 8 g total fat (2 g sat. fat); 46 g total carbohydrates (7 g sugars, 7 g fiber); 481 mg sodium

    Vegan Meatballs with Buffalo Sauce

    This is a satisfying plant-based alternative to a game-day classic that everyone is sure to declare a winner. Both the sauce and meatballs can be made up to two days in advance. If you’re serving people who like things spicy, go ahead and blend in even more of the hot sauce.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Meatballs
    • 14 oz can chickpeas drained and rinsed
    • 14 oz can pinto beans drained and rinsed
    • ¼ cup no-salt-added tomato paste
    • ¼ cup ground flaxseed
    • ⅓ cup chickpea flour or brown rice flour
    • ¼ cup nutritional yeast
    • 2 tablespoons olive oil
    • 3 garlic cloves peeled and grated or finely minced
    • 1 shallot peeled and minced
    • ½ cup parsely
    • 2 teaspoons dried oregano
    • 1 teaspoon chili powder
    • ¼ teaspoon salt
    Buffalo sauce
    • ¾ cup raw cashews
    • 5 tablespoons hot sauce of choice
    • 1 tablespoon cider vinegar
    • 1 tablespoon low-sodium soy sauce or tamari
    • 2 teaspoons honey, maple syrup, or agave syrup
    • ½ teaspoon garlic powder
    • ¼ teaspoon salt preferably smoked

    Method
     

    1. Preheat oven to 425°F. Line large, rimmed baking sheet with parchment paper or a silicone mat.
    2. Into food processor container, place all meatball ingredients and blend into a slightly chunky mixture, scraping down sides of container as needed. Roll mixture into golf ball-sized rounds and place on baking sheet. Bake for 15 minutes, flip balls, and bake for another 15 minutes.
    3. To make buffalo sauce, in bowl, place cashews, cover with water, and let soak for at least 2 hours. Drain cashews and place in blender with 1 cup water and remaining sauce ingredients. Blend until smooth.
    4. In medium pot on stovetop, place buffalo sauce and bring to a slight simmer. If sauce is too thick, thin with some additional water. Add balls and heat for 2 minutes, turning balls to coat. Serve on platter with carrot sticks and celery sticks and any extra buffalo sauce.

    Notes

    Each serving contains: 222 calories; 12 g protein; 4 g total fat (1 g sat. fat); 36 g total carbohydrates (7 g sugars, 11 g fiber); 641 mg sodium

    Loaded Sheet Pan Nachos

    In a huge win for vegetarian sports fans, we swapped ground beef for meaty tempeh stewed with tomatoes and a winning mix of seasonings. To go a little more traditional, regular tortilla chips can be used instead of the sweet potato variety.
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method Notes

    Ingredients
      

    • 9 oz package tempeh
    • 2 teaspoons avocado oil or grapeseed oil
    • 8 oz cremini or button mushrooms stems removed, sliced
    • 2 tablespoons tomato paste
    • 14 oz can diced fire-roasted tomatoes
    • 1 cup frozen corn kernels
    • 1 chipotle chili pepper in adobe sauce finely chopped
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • 1 ½ cups cooked or canned black beans rinsed and drained
    • 5 cups sweet potato chips divided
    • 1 cup shredded cheddar cheese divided
    • ½ cup thinly sliced radish divided
    • ½ cup chopped red onion divided
    • ¼ cup pickled jalapeño pepper (optional) divided
    • ⅓ cup chopped cilantro
    • 1 avocado cubed
    • ½ lime

    Method
     

    1. Bring medium pot of shallow water to a simmer. Add block of tempeh and simmer for 5 minutes per side. Drain tempeh and pat it dry. Allow block to cool, and when cool enough to handle, crumble it into small pieces.
    2. In skillet, heat oil over medium. Cook tempeh and mushrooms for 5 to 7 minutes, stirring occasionally, until tempeh is darkened. Stir in tomato paste and heat for 1 minute. Stir in canned tomatoes, corn, chipotle chili, oregano, cumin, garlic powder, and onion powder; simmer for 5 minutes. Stir in black beans.
    3. Preheat oven broiler. Spread half the sweet potato chips out on rimmed baking sheet. Top with half of tempeh mixture, cheese, radish, red onion, and pickled jalapeno, if using. Repeat layering with other half of these ingredients. Scatter on cilantro. Broil for 2 minutes, or until cheese is melted. Be careful not to burn chips.
    4. Scatter on avocado before serving and squirt lime juice overtop.

    Notes

    Each serving contains: 610 calories; 31 g protein; 32 g total fat (9 g sat. fat); 57 g total carbohydrates (13 g sugars, 14 g fiber); 365 mg sodium

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Men’s health roadmap

    Men’s health roadmap

    Men’s health roadmap

    Navigate lifelong wellness

    Being happier and healthier for longer requires a proactive approach to men’s health and well-being. Although there is no “fountain of youth,” there are steps that can be taken for men to navigate the life course in the most positive trajectory possible.

    An ounce of prevention

    Preventive medicine is becoming an increasingly important feature of the health care system. In contrast to traditional approaches in which severe symptoms present and the disorder is treated, if one can take steps to mitigate the risk of a disorder presenting in the first place (or to catch it early), everybody wins.

    At an individual level, the person avoids becoming ill and avoids personal and professional costs associated with that illness. At a population level, the health care system avoids unnecessary burden and the general well-being of the population may be increased.

    Even if one takes every preventive measure possible, there will likely be instances in which one may become ill. Being in tune with your body and recognizing when things have changed is an important way to be able to catch and treat things early.

    If something doesn’t feel right or something has changed, particularly if it’s having a negative impact on your ability to do your job or is affecting personal relationships, reach out to a physical or mental health professional.

    A pound of implementation

    Recommendations for living a long and healthy life are straightforward, but the implementation of those principles is less so. Eating a healthy and balanced diet, taking exercise, avoiding smoking, and drinking in moderation are things that most of us will have heard are good for one’s health.

    Fewer of us have an easy time integrating this advice into our lives. Many people get bogged down in having the “perfect diet” or the “perfect exercise regimen.” It’s unclear what exactly these “perfect” protocols are.

    What is clear is that doing something is better than doing nothing and that often the best diet and exercise program is the one to which you’ll actually adhere. As well, incrementally improving over time is an excellent way to continue to reap the benefits of diet and exercise.

    By taking a proactive approach to health at any age, men can stack the odds in their favor that they’ll enjoy a long and fulfilling life.

    Check up frequently and often

    As men grow older, their risk of developing a number of age-related disorders increases, so it’s critically important to ensure that any changes in your health are being monitored and that issues are being addressed as they arise. If you feel unwell, see a medical professional. If you haven’t had a regular checkup for a while, make it a priority to schedule one.

    By Theodore D. Cosco, PhD (Cantab) CPsychol

    Article Courtesy of Alive Magazine

  • How to work out in the heat

    How to work out in the heat

    How to work out in the heat

    Hot tips for when temperatures soar

    Summer heat can take a toll on your health and wellness. Stay safe and fit, no matter what the thermometer says, with these hot tips.

    Heatstroke dangers

    “Never ignore heat exposure symptoms,” says Joseph Sudimack, MS, CSCS. “There’s an increased risk of having something mild, such as muscular cramps, or [something more severe like a] life-threatening event [like] heatstroke.

    “Heat-related muscular cramps are characterized by the muscle contracting involuntarily, with dehydration and electrolyte imbalance being the likely culprit,” Sudimack explains. “If your core temperature exceeds 40 C (104 F), you’re at risk of heatstroke.

    Heatstroke symptoms

    • confusion
    • irritability
    • profuse sweating
    • increased heart rate
    • fatigue
    • nausea
    • vomiting

    6 tips to heat-proof your summer workout

    “It’s easy to over-tax your body when temperatures are high,” warns personal trainer Jack Craig. Thankfully, you can build your summer body without succumbing to summer heat.

    1. Start slow

    “Heat acclimation doesn’t happen all at once,” says Sudimack. He recommends slowly increasing the amount of time spent outdoors to help your body adapt to the heat. It can take 10 to 14 days to acclimate.

    2. Dress for the occasion

    “Most guys will take off their shirts to stay cool,” says Craig. “This puts you at risk for dangerous sun exposure.” To combat this, use sunscreen with an SPF of 30 or higher and consider covering up.

    “It seems counterintuitive, but a thin, long-sleeved sun shirt can keep you cooler by providing evaporative cooling, and by keeping the sun off your skin,” Craig suggests.

    3. Shift your schedule

    The sun is at its strongest between 11 am and 3 pm. “Focus on exercising early in the morning or after the sun has set,” advised Sudimack. If those aren’t options, he suggests heading indoors to a gym.

    4. Increase your fluid intake

    “The most obvious tip is hydration,” says certified personal trainer Mark Bohannon. “Weigh yourself before and after exercise to know how much water weight you’ve lost, and then aim to drink a little more than you’ve lost.”

    5. Take extra breaks

    “Stop if you feel faint, have cramps, or if something doesn’t feel right,” warns Bohannon. “It’s not worth pushing through those barriers when it’s so hot. Save the high-intensity exercises for cooler days, and be sensible!”

    6. Cool down

    “Extend the cool-down period,” suggests physical therapist Lalitha McSorley. “A cool-down period allows your heart rate to return to its normal state. Stretching and light cardio can help you cool down.”

    Stay hydrated in the heat

    “Be proactive,” suggests Sudimack. “If you’re thirsty, you’re already dehydrated. Drink water before, during, and after exercise.”

    “If your urine is darker than light yellow, you’re dehydrated,” warns Sudimack.

    Consider adding electrolytes if you sweat a lot or find yourself cramping.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Reach out – don’t “man up”

    Reach out – don’t “man up”

    Reach out – don’t “man up”

    Why stress is different for men

    Men are no less immune than women from the effects of stress. But it’s the manifestations of that stress and how men deal with them that often differs dramatically. Here are some effective ways for men to manage that stress.

    What are the consequences of chronic stress?

    A certain amount of short-term stress can be a good thing: it boosts alertness and primes the brain for enhanced performance. Chronic stress, on the other hand, can lead to an increased risk of type 2 diabetes, high blood pressure, heart disease, depression, and anxiety, among other conditions. In men, high stress can also contribute to erectile dysfunction.

    What are the expectations for men versus women?

    Society places different, if outdated, expectations on men and women as to how they should deal with stressful situations. Men commonly feel that not revealing emotion is a show of strength. “A lot of times guys will revert to this or think it’s taboo,” says professor and research chair John Oliffe. Traditional expectations of “manning up” can affect men’s abilities to deal with stress in meaningful ways.

    Often, the way things unfold can be summed up by what Oliffe refers to as the “three I’s.”

    1. Injury (a major life transition such as a breakup or job loss), with men feeling as though they should be able to push through it until it goes away
    2. Interiority, with men looking internally to deal with a major stressor rather than reaching out to others, possibly turning to substance use to blunt their emotions
    3. Isolation—social isolation, Oliffe notes, is the biggest predictor of male suicide: “If you’ve got an injury and look internally—you’re not dealing with it and you’re isolating to conceal the injury—there’s a great amount of shame in not being able to solve problems or even in just having problems.”

    What can men do to effectively deal with stress?

    Exercise

    Physical activity boosts the body’s production of endorphins, or feel-good neurotransmitters; it improves mood, focus, productivity, and sleep.

    Reach out

    Reaching out to a partner, friends, or other trusted people in your life is another way to manage stress. “Think about it as mutual help: a lot of times if you have a conversation with another guy, they’ll have things that affirm you in your experience. There’s a reciprocity there. We do better with people around us, especially good people.”

    Consider professional help

    Accessing professional help can go a long way in handling stress, and more men are accessing such services, Oliffe says. Speaking with someone who’s outside of their personal situation can help men debrief with a view to seeing things from another point of view, ultimately giving them back some control.

    Supplements for stress

    Remember, always check with your health care practitioner before trying a new supplement to make sure it’s right for you.

    • B-complex vitamins
    • L-theanine
    • Lemon balm
    • Magnesium
    • Ashwagandha

    By Joanne Peters

    Article Courtesy of Alive Magazine

  • Why we love Aura Bora Herbal Sparkling Water

    Why we love Aura Bora Herbal Sparkling Water

    When Aura Bora founders Paul and Madeleine Voge started experimenting with real herbs, flowers and fruits with their soda maker at home, they knew they were onto a great idea. After their friends and family were raving about their flavors, they decided to try to launch their business on Season 12 of Shark Tank! There were already a lot of sparkling waters out there, but Aura Bora had something special right from the beginning. 

    The constantly refreshing varieties include Lemongrass Coconut, Peppermint Watermelon, Cactus Rose, Lavender Cucumber, and Strawberry Basil, Ginger Meyer Lemon, and Grapefruit Elderflower. Each can of Aura Bora is crafted with carefully selected herbs, fruits, and sparkling water purified using reverse osmosis, resulting in a clean and crisp beverage that’s guilt-free and hydrating

    You also need to try “Dry Guys” Olive Oil Martini! Graza’s Extra Virgin Picual Olive Oil with Aura Bora’s yuzu and juniper-laced herbal sparkling water, the non-alcoholic Olive Oil Martini is unlike any flavor that the company has released in the past.

    One sip and you will realize why their slogan is “earthly tastes and heavenly feelings”! They can all be enjoyed on their own straight from the can, or as a mixer in cocktails and mocktails.. 

    We love Aura Bora as a company because they remain committed to using natural ingredients without any artificial additives or sweeteners. If you’re looking to cut down on sugar and artificial ingredients, Aura Bora offers a satisfying alternative that doesn’t compromise on taste. All their flavors are made from real herbs, fruits and flowers. There’s no added sugar, sweeteners, citric acid or artificial ingredients. 0 Sodium, 0 Calories, and delicious natural flavors you’ll love.

    If that wasn’t enough, Aura Bora are part of 1% for the Planet, donating 1% of their revenue each year towards environmental causes like wildlife relief, conservation, and ocean cleanup.

    Basil Bandwagon’s exclusive May offer, you can get all varieties of Aura Bora for just $1.49 per can! Stock up for the warm weather.

    Don’t forget to enter to win a super cool retro cooler at each of our locations! No purchase necessary. The raffle will be drawn on May 31st. From picnics in the park to cozy nights at home, Aura Bora sparkling water is the perfect companion for life’s everyday moments.

    Print Pin

    Mint Refresher

    Ingredients

    • 4 ounces watermelon juice
    • 1 1/2 ounces alcohol or non alcohol of your choice
    • 1/2 ounce simple syrup
    • 3 ounces Aura Bora Peppermint Watermelon
    • juice of one lime
    • ice
    • fruit of choice for garnish

    Instructions

    • In a cocktail tin add alcohol or non-alcohol option, watermelon juice, lime juice, simple syrup and ice. Shake and strain into your favorite glass. Add ice, top off with Peppermint Watermelon and add a fruit of your choice on top! 

    REFERENCES~

    https://aurabora.com/

    https://aurabora.com/blogs/recipes/mint-refresher