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Lifestyle

Journey to Ironman: Part 2 of 4

I was so determined to keep the momentum going – literally. I got home, had a shower and a quick snack and within 30 minutes of walking through my door I had signed up for my first Calgary marathon – go big or go home I thought. I was nervous and excited at the same time. I had only five weeks to prepare myself, which I would later find out is not a lot of time to prepare yourself physically and mentally. I continued with my endurance program that I had made up in my head, the more the better

Journey to Ironman: Part 1 of 4

The journey to becoming an Ironman is more than just crossing a finish line at the end of a race, it’s a lifelong adventure of being the best you can be and improving yourself. Every person’s story is unique and everyone has a different reason for wanting to complete the challenge which is known for being one of the most mentally and physically demanding endurance races in the world. Ultimately, I chose to do it for me, follow through with the commitment to myself, and to prove that the body is much more capable than what we realize. Anything is

Supporting Vegetarian Athletes for Improved Performance

Athletes have special needs when it comes to fuelling for optimized performance.  Nutrition requirements are continuously shifting depending on the desired activity as well personal goals such as weight loss or improvements to lean muscle mass. There are a growing number of vegetarian athletes at the amateur and professional levels which raises discussions on whether or not an athlete is put at a disadvantage when choosing to eliminate some or a majority of animal derived foods.  While there are several types of different vegetarian diets, including but not limited to lacto-, ovo- and macro-, we are going to discuss the

The Wonders of Watermelon

Watermelon is a plant species in the family Cucurbitaceae, a vine-like flowering plant which was originally domesticated in West Africa and grows wild in South Africa to this day. The first recorded watermelon harvest occurred roughly 5000 years ago in Egypt and is depicted in Egyptian hieroglyphics. A highly cultivated fruit worldwide, watermelon has more than 1000 varieties. Often thought of as the iconic summer fruit, the cold, sweet texture of a watermelon on a hot day is a fantastic way to keep cool. Since it is loaded with electrolytes and is 92% water1, it helps to keep you hydrated

Oral Health- Beyond Brushing your Teeth

Oral Health and Overall Health The oral cavity is the starting point of our digestive tract, masticating and breaking down our food so we can begin to get nutrients. Beyond that, it is the first point of exposure to many pathogens; this vulnerability means we have developed the physiology and structure to keep us protected. We are going to review why oral health contributes to overall health and what you can do to fortify your first line of defense. Risky Business Our mouths and throat are designed to optimise function, meaning improve digestion and prevent infection. Most people associate our

Tips for Self-care for the Busy Mom

When thinking about self-care as a mom it’s easy to fall into the trap of “mom guilt.” We tend to feel bad about taking time for ourselves when we could be doing something for our kids or our home. But as we’ve all heard, it’s more detrimental to our mental (and physical) health to neglect our own needs. When moms put themselves on the back burner for too long resentment can build and/or we can burn out. Sometimes we know what to do when we do get “free time.” As I write this my own little one is upstairs taking

Stress, Cortisol and Immunity

In today’s unpredictable environment of world-wide pandemics, health concerns and economic uncertainty, it is easy to succumb to the negative effects of stress on the body. We are being exposed to a greater variety of stressors daily. We may think that one type of stress is better or worse than another, but in reality, the body interprets and responds to all stress in the same manner: cortisol release. You may have heard cortisol described as the “stress hormone.” When the body experiences stress, cortisol and catecholamines are released from the adrenal cortex which activate the “fight-or-flight” mechanism. This mechanism prepares

Fit for fibre; the role fibre plays in maintaining gut health

Dietary fibre plays an important role in maintaining gut health and function. Fibre is useful in helping feel full after meals, ensuring our bowel movements are regular as well as stimulating the growth of healthy bacteria to allow the gut microbiome to thrive. It is important that fibre, both soluble and insoluble, is included in everyday consumption to ensure optimal gut health (1). These fibres are found in a variety of different foods as well as prebiotic and full fibre supplements that can be used in times of bowel irregularity or for general health and maintenance. Fibre for healthy bowel

Foundational Nutrition for Optimal Health

As any good builder can attest, creating a strong foundation is imperative. Likewise, in health, we want to ensure that we are providing each bodily system with the key structures for proper physiology. See the thing is our bodies are very good at knowing what to do in the right circumstances. So, when we talk about health optimization, we are really talking about creating those “right” circumstances. Of course, we all have different needs depending on our dietary habits, current health status, environment, and genetic predispositions. That being said there are some universal principles we all need to take stock

Supporting your Liver and Detox Pathways with Nutrients and Diet

Introduction to Elimination The human body has a number of intricate systems and pathways that need to function effectively to absorb and utilize nutrients while simultaneously removing toxins and wastes. This process is done by every cell and tissue continuously as the body produces energy from nutrients but is also exposed to harmful compounds daily. The importance of efficient elimination is paramount because cells and enzymes cannot function when there is excess waste and toxin build-up. If the amount of toxins surpasses the ability of the body to remove it changes that promote disease start to occur. This is when

Cortisol Conscious Workouts

When you think of cortisol, what are the first thoughts that come to mind? Cortisol, more commonly known as the stress hormone, is essential in our day-to-day lives and one of the most necessary hormones, providing us with the required energy. While working out and physical exercise are for many people the best ways to combat stress and rejuvenate the mind and body, for others, exercise can potentially do more harm than good and deplete them of their energy. Strenuous and daily exercise is undoubtedly beneficial, but it can also do a number on our hormones. Just What is Cortisol?

The Male Immune Response System

As a male, have you ever wondered about your immune response system? Or is it not something that ever really crosses your mind? Let’s take a look at what exactly the male immune response system is, what does it mean to males, as well as point out some differences between females and males and sex hormones, ways to strengthen the immune system and why you should keep an eye on your immune system. Healthy Lifestyle One of your first lines of defence is to lead a healthy lifestyle filled with whole foods, fruits and vegetables, exercising (light or vigorous), regular

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