Tag: healthy

Eat the Rainbow Challenge

June 29, 2022

I am currently taking a course for professional development from the Institute of Integrative Nutrition (IIN) called ‘Detoxing Your Life’. The course covers various ways that we can lower our toxic load through nutrition, beauty product choices, our home environment and our mindset. When it comes to the nutrition piece of the puzzle, detoxing is more about adding foods into your diet that will help your body more efficiently and effectively lower your toxic load. It is definitely not about doing a detox diet fad, taking a ‘cleanse’ or overhauling your entire nutritional outlook. A big focus is on ‘eating the rainbow’.

We’ve all heard that phrase before, but what does it really mean? Simply put, eating the rainbow involves eating fruits and vegetables of different colors every day. Plants contain different pigments, or phytonutrients, which give them their color. Different-colored plants are linked to higher levels of specific nutrients and health benefits.

Below is an infographic from IIN that lays out exactly what plant sources give what benefits:

 

I found there are a few colors for my personal health goals that I want to ensure are a priority. For instance, the blue/purple and red are high on my list of priorities for my health, so want to ensure I get those in as often as I can. I also know the tremendous benefits to having loads of greens every day, so another one I want to ensure is a priority. And although not mentioned in this infographic, mushrooms are a huge one for me. I use tinctures and powders daily to get the various benefits from cooked Asian mushrooms in. If this is something you are interested in, I would highly recommend Annanda Chaga. By following that link you will get $10 off your next purchase.

While this information is great to know, getting in all of the colours can be a struggle. So, I have created the ‘Eat the Rainbow Challenge’. I tried this myself to see what areas I was filling easily and what areas were consistently low. As it was a really eye-opening Challenge for me to do personally, I wanted to extend the Challenge to my readers…and have a prize. Here is how it works:

Use the below chart for one full week. Every time you eat a fruit or vegetable serving, write it into the appropriate day and color code. When the week is up, send a photo or e-copy of your completed chart my way. Everyone who fills in this chart – even if it’s not the full rainbow – will receive $100 off any of my one-on-one coaching programs.

 

Day of the Week

Red

Orange/Yellow

Green

Blue/Purple

White/Tan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

 

Remember to be honest – this will only help you! Once you see it written down about what colors are a slam dunk and what colors you are missing again and again, you can then adjust your nutrition habits accordingly.

The goal for fruits and vegetables is 7 – 9 servings per day, and 10+ for longevity. This chart will also help you determine if you are getting the right amount of servings every day to live a long and healthy life.

Remember, I am always here to help! If you have any questions that you would like to run by me, I am always open for a chat. Find me here!

 

At Home Workouts For YOU

January 2, 2018

The recent cold snap hitting Canadians is making it hard for many to get motivated to do much of anything that includes leaving the house. Bundling up, starting the car, and driving to the gym is definitely a hard undertaking when home is so warm and cozy. But as they say, summer bodies are made in the winter, so we don’t want to stop working out every time the temperature drops. As Canadians we are hardy and don’t let a wind chill bring us down. But on those days that you just can’t seem to muster up the love for the gym, there are plenty of exercise options you can do at home with zero equipment.

As with any new workout regime, be sure to consult with your doctor or health care provider before starting out. You don’t need a home gym to get your heart pumping at home. What you will need is some music you love, a bottle of water, workout gear including proper footwear, and a sturdy chair. I would suggest doing the workout on a carpeted space, or have a mat close by for the abdominal portion of the workout. This workout is a full body workout, and should be used on days you don’t feel like your normal routine.

Warm Up:

Before you get started on any exercise routine, it is important to do a 5 – 7 minute warm up to get your blood flowing.

Walking on the spot with your knees up – one minute

Jumping Jacks – one minute

Squats – one minute

Alternating lunges – one minute

Jogging on the spot – one minute

Workout:

Now that you are warmed up, and your music is pumping, you’re ready to workout. Be sure to take water breaks as often as you need them, and listen to your body. If something doesn’t feel right, don’t do it. This is supposed to be fun and good for you!

Because this workout is designed to give you a full body workout, we are going to alternate between upper body and lower body movements.

Squat – Push-up Combo: Do three sets of 20 squats. In between each set of squats, do 10 push-ups. If you cannot do pushups on the ground just yet, head over to the wall and do them there. Lower your body as close to the wall as you feel comfortable. Do not do push-ups with your knees on the ground. This will not help you achieve your goal of doing regular push-ups, but the wall option will.

Lunge – Crunch Combo: Do three sets of alternating forward lunges, for a total of ten each side. In between each set, head to the floor or your mat and do twenty forward crunches. Be sure to keep your elbows to the side each time you do a crunch.

Step-up and Dip Combo: Step up alternating which foot is first to go up onto your chair. This can also be done on a stair if the chair seems too high. Do a total of ten with each foot, for three sets. In between each set head to the edge of your chair or stair, with your hands gripping the front edge. Slowly lower your body down by bending at the elbow, and having your butt get as close to the floor as possible. Your legs should be straight out in front of you. Rise up. Repeat this dip exercise ten times.

Side Lunge – Side Crunch Combo: Do three sets of side lunges, concentrating on putting your butt back and keeping your back straight. Complete ten reps on each side. In between each set lie on your mat like you would for regular crunches. Keeping your elbows to the side, bring your right elbow to your left knee, and repeat 10 times. Then bring your left elbow to your right knee and repeat 10 times.

Wall-sit – Shoulder Pulse Combo: Head to the wall and sit with your back against the wall in an imaginary chair. The goal is to sit for one minute, three times. When first starting out, try for 20 seconds each time and gradually increase your time at the wall.

Shoulder pulses are also a timed exercise. Stand straight with your arms out to the side like the shape of a T, with your palms facing upward. Do slight pulses up, for your palms to go towards the ceiling. This is a slight movement, perhaps half an inch. Move to the beat of the music, for one minute. This is a tough one, even though it sounds so easy! When first starting out, start with 20-second increments each time and gradually make your way up to 60 seconds.

Calf-raises – Plank Combo: With your feet planted on the ground, feel free to hold the wall for balance, rise onto your tippy toes. Slowly lower down, without ever having your heels touch the ground. A slight hover, approximately the size of a grape. Rise up as high as you can for three sets of twenty. In between each set head back to your mat for plank. This exercise can be done with your hands firmly planted on the ground, like you are going to do a push-up, or from your forearms. Simply stay in the position, with your hips level with your body in a straight line for one full minute. You will feel this exercise in your abdominal muscles and shoulders mostly.

Cool Down:

Hopefully you managed to work up a sweat and get your heart pumping. Having an active rest at the end of this routine is important. It is easy to flop onto the couch, but that is not what is best. A gentle walk on the spot while sipping on your water, or perhaps up and down the stairs a few times until your heart beat slows down. Be sure to stretch your muscles at the end of every workout to help avoid stiffness and injury.