Posts Tagged "exercise"

New Year Resolutions: Achieve Your Goals for 2014

Posted by on Jan 1, 2014 in Featured, Health, How-To's | Comments Off on New Year Resolutions: Achieve Your Goals for 2014

New Year Resolutions: Achieve Your Goals for 2014

This New Year it seems that, yet again, everyone is making resolutions. Do you have a resolution for 2014 but aren’t sure how to see it through? Choosing a method or strategy for reaching your goals can be overwhelming.  Not to worry, though, Source Centre is here to help you achieve your New Year’s resolutions. Read on for a list of common New Year resolutions, and what Source Centre can do to help you accomplish your goals for 2014. Lose Weight and Get Fit As the most common New Year resolution, the commitment to getting fit is the reason why it is impossible to snag a treadmill at the gym the first few months of the year. Everyone is there with the same goal, trying to lose weight and get into shape. Source Centre would like to offer other options besides the gym, where you don’t have to fight over gym equipment or a space to lay down your mat. Join us at Source Centre every Monday night at 7:30pm for Yoga with Leila. Starting January 9th, every Thursday Source Centre will also be hosting a Pilates class with Alwynn Taylor at 8:00am. Quit Smoking Quitting smoking is no easy task, especially after holiday stress. Add in the short dark days of winter, and the constant cold, and quitting smoking may seem virtually impossible. However, studies have shown that chiropractic therapy can help dissolve addiction. Brain function relies on normal structural integrity and joint movement in the spine. An abnormal position or movement of spinal vertebra can lead to nerve interference, distorting communication between the spinal cord and brain. Known as “vertebral subluxation,” it is this disruption between the brain and the spinal cord that chiropractic work focuses on. These subluxations interfere with the brain’s reward system, resulting in the need for an individual to escape undesirable feelings such as withdrawal from nicotine. At Source Centre our chiropractors Dr. Leo Quan and Dr. Allison Barriscale can help you quit smoking by restoring your spine and inner reward system to it’s full functioning state. Eat Healthier and Diet This New Year resolution has the potential to actually do your body more harm than good. It is important not to confuse eating healthier with eating less, but rather eating more nutritious foods and less empty calories with minimal nutritional value. Whether your desire to eat healthier stems from wanting to lose weight, gain weight, reduce disease risk, or live with a food allergy, our nutrition services can provide the support you need to successfully accomplish your New Year resolution. For nutritional counseling, contact Nutritionist, Fumie Yamaguchi , or our Naturopath, Tara Andresen. Get More Sleep Getting enough sleep is an essential part of keeping your body healthy. Not only is sleep crucial for brain function and memory consolidation, but lack of sleep can lead to undesired weight gain. How can Source Centre help? Somato Respiratory Integration (SRI) connects the body’s inner rhythms with focused attention, gentle breath, movement and touch. By expanding your body awareness you can help your body relax, helping you not only to fall asleep, but to also sleep more deeply. Still not quite sure what SRI is? Join Source Centre January 15th, January 29th, and February 13th for introductory workshops to SRI. Be Less Stressed Reducing your stress level goes hand-in-hand with getting more sleep. If your goal is to be less stressed in 2014, Source Centre has a variety of services that can help you achieve your objective. Need a stress management plan? Source Centre will be hosting a Stress Management workshopon January 15th at 7:30pm....

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Eating Well While Traveling this Holiday Season

Posted by on Nov 11, 2013 in Featured, Health, How-To's | Comments Off on Eating Well While Traveling this Holiday Season

Eating Well While Traveling this Holiday Season

(Image: ‘Airport’ by africa/ FreeDigitalPhotos.net) Holiday season is fast approaching and for some of us this means traveling. Looking to keep eating healthy while traveling? It’s not as difficult at it may seem at first. We’re pleased to have guest blogger , Cole Millen, share his experiences and insights in this blog. Thanks, Cole! Avoiding Airport Dietary Disasters Whether you’re traveling for pleasure or business, if you’ve established a healthy diet, the last thing you want to do is ruin it. Unfortunately, airports are a smorgasbord of tasty but unhealthy foods designed to tempt hungry people with little time to spare. When faced with everything from sugary lattes to fresh-baked cinnamon buns, it can be a challenge to resist such indulgence. Fortunately, by taking the proper steps, you can reduce the temptation and maintain your health and figure. Here are some of the ways that you can avoid airport dietary disasters. Eat Before You Leave Going to the airport hungry is a lot like going to the store hungry – it’s not a wise decision. Hunger drives impulsiveness, making you much more likely to eat things you know you shouldn’t. It’s always better to eat before leaving for the airport. If you’re really pressed for time before your trip, consider preparing something the night before. Anything you make at home is virtually guaranteed to be healthier and more satisfying than anything you’ll find at airport restaurants. Bring Your Own Food If you’re on a long-haul flight, you’re probably going to get hungry at some point. While most airlines provide meals and snacks for such trips, they’re not usually the healthiest fare. For this reason, it’s recommended that you bring your own foods that fit your dietary needs and preferences. Sandwiches, salads, cereal bars, nuts, dried or fresh fruit, jerky and yogurt are all fantastic options. Do Your Homework Once you’ve found out which airport you’ll be departing from, do a search online to see what kinds of restaurants it harbors. Also learn about the restaurants and hotels in the nearby area. You never know when you are going to be stuck over night on a layover. I had a flight cancelled recently while I was in Boston after a Red Sox game and thought I was in a trouble. I did a quick search and found a great list of hotels and restaurants in Boston that could cater to the health conscious. Researching everything is extremely important.  By doing this, you’ll be better able to gauge the availability of health-conscious menu items. Steer clear of places serving junk foods, barbecue, fried foods and other health nightmares. You’re much better off with places that serve Mediterranean fare, salads, soups and lean meats. Drink Plenty of Water Many people don’t realize that thirst can be mistaken for hunger, and they eat needlessly as a result. Meanwhile, what your body really wants is water, so it’s important that you stay properly hydrated on your trip. Unfortunately, recent security measures forbid you from bringing more than three ounces of liquid through the terminal gates. To make matters worse, you can expect to pay an obscene amount of money for a bottle of water once you’re on the plane. That said, there is one way around this problem. Simply bring an empty bottle and fill it in the restroom or from a water fountain once you’ve gone through security. Get Some Exercise Sitting around waiting for your flight can drive you to eat out of boredom, which is the worst dietary mistake you can make. Instead of sitting there and snacking needlessly, get up...

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How much weight do I need to lose to gain health benefits?

Posted by on Jul 18, 2013 in Featured, Health, How-To's, Uncategorized | Comments Off on How much weight do I need to lose to gain health benefits?

How much weight do I need to lose to gain health benefits?

(Image: ‘Measuring Tape Around Apple’ by nixxphotography / FreeDigitalPhotos.net) Have you ever wondered if the basic lifestyle changes you are committing to will benefit your well being in the long run? It can often be challenging to maintain a diet and exercise regime because the changes that occur can seem so insignificant. However, not all the changes are going to be visible right away and any lost weight is going to be beneficial. People often complain about working out and eating well for weeks, yet they are not losing the weight that they had imagined. Committing to a healthy lifestyle is the first step in achieving health benefits of weight loss. The benefits of a healthy lifestyle will be observed throughout the body, but the changes often begin internally. Health benefits are observed when any amount of weight is lost, especially when it is done so in a gradual manner as opposed to crash dieting. Crash dieting will trick the body into thinking it is being starved. This will effectively decrease the body’s metabolism and cause weight gain, or inconsistent weight loss, in which an initial period of weight loss will be followed by weight re-gain. Another issue with crash diets are the persistent cravings. When you starve your body of required nutrients, the body will respond by craving foods that are high in fat. This is an innate coping mechanism of the body in order to maintain energy levels for basic bodily functions. Crash diets and speedy weight loss are not going to benefit the body, and any weight loss achieved will be short lived. Make small changes in eating and physical activity routines that can be sustained over time. Your body will lose weight gradually and more permanently. So, to get back to the question: How much weight loss is recommended to see benefits? If you are overweight, losing as little as 5% of your body weight can help improve blood pressure, cholesterol, blood sugars and blood triglyceride levels. This equates to losing 8 pounds for someone who weighs 175 pounds. Losing this amount of weight can be easy, and getting assistance from a nutritionist and/or sports trainer can help you achieve your goals in a healthful manner for long lasting results. A practical caloric restriction of only 250-500 calories a day will allow you to lose half to one full pound in a week, as 1500 calories is equivalent to one pound. Simply saying no to whipped cream topping on a drink can curb an astonishing 120 calories! Reducing 250-500 calories a day is manageable, and can be done in increments throughout the day. Losing small amounts of weight can improve your health and slowly help you reach a healthier weight.  Any amount of weight loss is beneficial if you are overweight. The moment you commit to a healthy lifestyle is the moment your body will begin to gain the benefits of weight...

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About Maintenance

Posted by on May 15, 2013 in Featured, Health | Comments Off on About Maintenance

About Maintenance

(Image: ‘Girl Doing cartwheel At Beach’ by imagerymajestic / FreeDigitalPhotos.net) Life in the western half of the world teaches us that if something’s not broken, don’t fix it. Therefore, when one is “healthy” there is no reason to go to the doctor. It’s only when one finds one’s self “unhealthy”, that it’s time to go find a cure, see a doctor, take medication(s), do whatever will “fix” the problem. This to many of us is the normal way of things. On the other hand, we’re told that we must have an anti-virus installed on the computer and always have it backed-up; we’ve got to change the filter in the furnace and regularly change the oil in the car. In these examples, we’re exhorted not to wait for something to get broken because it will cost us twice as much. Quite frankly, I don’t understand the logic! When we’re talking about our belongings we need to be proactive but not when it’s about our bodies and our health and wellbeing? Maintaining good health in our bodies is something we all can and need to do. It’s also something we ourselves can take the initiative on through the choices we make. What we put in – what and how much we eat and at what times – and what we put on our body. It’s vital to be physically active, to listen to our body’s limits, to ensure we’re getting enough sleep. These are only a few examples of how our personal actions can benefit our health. That being said, there are many therapeutic modalities out there to assist us in achieving and maintaining great health. Many of us are aware of the great benefits of Chinese Medicine in treating a wide variety of conditions, from pain relief to dealing with allergies, emotional stress, anxiety, hormonal imbalances, infertility, and much more. But did you know that, above all else, Chinese Medicine is a preventative medicine? Chinese Medicine as a whole, and especially the “Stems & Branches” method, is designed to be a preventative type of medicine, first and foremost. The ancient Chinese actually developed different techniques to prevent illness and maintain health, that differ from those used to treat a disease.  In the “NEI JING”- the main classic of Chinese Medicine – it is said that a good doctor will get rid of the symptoms and relieve the patient’s suffering. A great doctor will treat the root of the illness and prevent its recurrence. A real master, however, will identify the illness (by pulse diagnosis) before it manifests in the physical body and prevent it from occurring at all. Also consider, in this system the doctor only is paid as long as the patient stays healthy. When someone is sick or suffers from disease, the treatment is free! In our era where healthcare is so costly, think of how wonderful it would be if this was still the way we operated. So my advice to you is to take an active role in your health.  Live right. Eat right. Sleep right. Find the kind of physical activity that fits who you are and allows you to experience joy. And yes, you can use Chinese Medicine and Acupuncture to make sure you stay happy and healthy. Don’t wait for something to get broken. Trust me, it’s much cheaper and more pleasant if you don’t.   Yours In Health, Yuval Blum...

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NanoWorkouts in May

Posted by on May 3, 2013 in Featured, Health, How-To's | Comments Off on NanoWorkouts in May

NanoWorkouts in May

Not enough time to fit in a full workout? I find a lot of people are in the same situation. 10 hour days at work. Meals. Commuting. Family. Chores. School. Is it exhausting to even imagine this? Everyone has the same 24 hours in a day, so how can we fit in some activity and make a difference to our health and well-being? Joakim Christoffersson a busy professional himself saw the need for quick easy workouts in his life and created Nano Workouts. Nano Workouts are small micro workouts that we can do at the office, during our commute and at home. They’re quick exercises that stretch and strengthen our bodies. Pick and choose based on the situation you’re in. Take joy, no equipment is needed.  “A small amount of exercise many times becomes a lot when added up,” say Christoffersson. For the month of May, Source Centre is featuring Nano Workouts and sharing different workouts each week. Come by our centre to get your next workout! For more information, visit http://www.nanoworkout.com.   If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Tweet...

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