by | Mar 20, 2018 | Uncategorized
By Lisa Lin, BA, RMT
Part of celebrating and promoting education about heart health is founded in physical exercise. The focus of this article is cardiovascular fitness. A balanced fitness program will have 3 main components: cardiovascular exercise, strength or resistance exercise and stretching. Cardiovascular fitness is a good place to start in a fitness program as you work your muscles, can easily pace yourself and build your endurance.
In my massage practice, I find I am often providing fitness suggestions and guidelines in pain management for people wanting to become healthier. Years ago after studying recreation and fitness in university I worked as a personal trainer introducing people to exercise and learned a lot about what challenges people encounter when wanting to start and maintain an exercise program. Knowledge is power folks, so read on for some education and tips on getting going in fitness. Your hearts will thank-you!
What is Cardiovascular Exercise?
It is any activity that increases the heart rate and increases oxygen consumption for an extended period of time. What it is doing is making your heart work more, and increases your oxygen intake through your lungs (when you breathe harder during exercise) which then supplies oxygen to your blood, which then flows through the vessels of your body supplying oxygen rich blood to all your tissues. We need oxygen to survive. Our bodies are a miraculous system that converts the oxygen in the air we breathe into energy for the cells that make up the tissues of our bodies.The heart and lungs are primarily responsible for this job. The more regularly you exercise, training endurance in your cardiovascular and respiratory systems your entire body becomes more efficient and healthier. Oxygen in the body and brain translates into improved sleep, memory, mental clarity, more energy for day to day tasks, healing and detoxification of metabolic processes.
Just like massage stimulates blood flow through the tissues and circulation for healthy detoxification and for delivery of nutrients to the cells, so too does cardiovascular exercise.
How Do I Start Exercising for Heart Health?
1. Check with your doctor to get clearance for an exercise program if you have a diagnosed health condition, have pain, or have not exercised in a long time.
2. You can start simply by walking (mall walking, outside, running tracks or treadmills at fitness facilities).
3. Try out different activities for variety and to see what you like. Some examples are: swimming, aquafit, walking, running, biking, dancing, skipping, rowing, rollerblading, crosscountry skiing, snowshoeing, aerobics classes and Zumba.
4. Participate with a family member or friend if you aren’t feeling very motivated, are bored or feeling a bit unsure.
5. Do the talk test: during exercise can you still talk or are you huffing and puffing so hard you can’t talk and can’t catch your breath? You want to break a sweat AND be able to talk (general guideline for not overdoing it). If you last 5 minutes or 50 minutes you are doing great – listen to your body and don’t overdo it. You will get to know your body overtime and will know when you can safely push it. Slow and steady wins the race.
6. How often? Government of Canada’s physical exercise guidelines recommend 2.5 hours per week. For example this could look like 30 min-5 days a week, or even 2-15min brisk walks 5 days a week. (Ref. Government of Canada website search: “physical activity”). Consistent, regular activity is what creates mental and physical health.
Have fun and happy trails!
by | Dec 11, 2017 | Wellness Recipes
Makes 24 mini muffins
Preheat oven to 400F
Ingredients
Dry Ingredients
1 cup Bob’s Red Mill Gluten Free All Purpose Flour
1/2 cup coconut sugar
1 cup rolled oats
2 tbsp ground flax seed
1 tsp baking powder
1 tsp baking soda
1/4 tsp cinnamon
Pinch of nutmeg
Pinch of sea salt
Wet Ingredients
3/4 cup mashed cooked sweet potato * see note below
1 serving of chia paste or 1 egg **see note below
3/4 cup dairy free milk
1/4 cup coconut oil
1 1/2 tbsp blackstrap molasses
1 1/2 tbsp honey
Method
1. Preheat oven to 350F. Line a muffin tin with paper liners.
2. Whisk together all the dry ingredients
3. Whisk together all the wet ingredients
4. Add wet ingredients to dry, mix just until blended. Spoon into paper lined muffin tins.
5. Bake approx. 20-25 min for mini muffins (just until toothpick inserted comes out mostly dry). Allow to cool 10 min and put on cooling rick.
Notes
*Use 1 large or 2 small sweet potatoes. Wash and pierce skin with fork. Place in preheated oven (400F) for 45 to 60min, until soft in centre (test with knife). Cool and easily peel skin off with your fingers.
**Chia paste – 1 tbsp of chia seeds, ground (ie in coffee grinder), mix with 1/4 cup of room temperature or warm water, 2 tsp arrowroot powder (optional) and let sit for 10 min.
Healthy Diet NW Calgary
Recipe inspired from:
Ricardo. (2016). Sweet Potato Breakfast Muffins | Ricardo. Retrieved November 22, 2016, from https://www.ricardocuisine.com/en/recipes/7071-sweet-potato-breakfast-muffins
Do want more healthy recipe? Give us a call now!
by | Dec 4, 2017 | Wellness Recipes
I have done Christmas baking with my family for as long as I can remember. From biscotti’s to Christmas pudding we always manage to have a blast and make a giant mess. As I began to become more aware of the impact food (specifically sugar) had on my health, our Christmas baking tradition became less appealing.
I continued to participate but did not consume our ‘unhealthy’ creations. Then I realized I didn’t want my family to be consuming all the sugar-filled treats. So, I decided to change some of the recipes for healthier alternatives.
I have never been a fan of restriction, if something has to be removed I generally only take it out for a set period of time. Where I have found success both with patients and myself is finding healthier alternatives. So I encourage everyone to try to do the same this holiday season and all year long.
Pomegranate Chocolate Bark
• 200 grams Dark Organic Chocolate (at least 70% cacao)
• 1 cup Pomegranate Seeds
• 1/2 cup Pistachios (shelled and chopped)
• 1/4 cup Unsweetened Coconut Flakes
1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut flakes in bowls.
2.Use a double boiler to melt the chocolate, by breaking the dark chocolate into pieces. Stir continuously just until melted. Remove from stove top immediately once melted
3.Pour the melted chocolate onto the baking sheet. Use a spatula to smooth the chocolate into an even layer, about 1/4 inch thick. Quickly sprinkle the pomegranate seeds evenly over top, followed by the pistachios and finally the coconut. Transfer to the fridge or freezer and let chill for 20 to 30 minutes, or until firm.
4.Once the chocolate is firm, break or cut it into pieces. Enjoy!
Healthy Gut Eggnog
• 1 cup of kefir
• 2 bananas (the riper the better)
• 1tbsp coconut oil
• 1 egg yolk
• 1 tsp maple syrup (I will also use a pinch of stevia)
• 1 tsp vanilla extract
Place ingredients in a blender until smooth and garnish with nutmeg.
Mashed Cauliflower
• 1 head Cauliflower (large, sliced into florets)
• 2 Garlic (cloves, minced)
• 2 tbsp Butter
• 1 tbsp Thyme
• Sea Salt & Black Pepper (to taste)
1. Steam cauliflower florets for 10-15 minutes, or until very soft.
2. Transfer steamed cauliflower to a food processor or blender along with the remaining ingredients and enjoy!
