WrightFit Health & Wellness

10/02/2021

How to deal with sugar cravings: this is a common concern for many people the world over - the developed world at least. The problem starts early in life, very early.
Reliance/addiction to sugar is down to two reasons:
Behavioural - As children, individuals were given nice, tasty, often sugar infested food as a treat or when they were good - they then associate that taste with reward and feeling better. As adults then, if they feel in any way vulnerable, physically or emotionally it is sugar which can give them temporary relief.
Physiological - You've probably heard of sugar being compared to opiates in its addictive qualities. I think this is going a bit far, but there are numerous research/evidence pointing towards people’s physical addiction to sugar.

As athletes we have another factor - excessive aerobic exercise which in turn will lead to decrease in blood sugar and hence desire for more. Is it a coincidence most people crave sugar in the evenings, the time after many of us typically train?
A long term plan essentially means you need to make some subtle changes which over time will mean big changes in how you feel and perform - changes which will serve you and your family well for a lifetime.

In the short term, it seems that unfortunately willpower is not enough for most people.

You can apply strategies such as replacing poor sugar sources with better ones by eating such things as: fruit, dark chocolate, protein bars, OR, try brushing your teeth - weird I know, but it works.
Essentially though, you need to re-educate your brain, palate and physiology.

Part of this re-education is a long term change but you can get changes in as little as 1-2 weeks. If you can minimize your body's fluctuations in blood sugar, this will help. This means eating a diet higher in fibre, protein and healthy fat all of which will help keep blood sugars stable. This is likely information you've heard before.

Dealing with this properly means making a real commitment to change and that is going to be tough - something most people just won't be prepared to do. The timing and reduction/removal of processed foods will also help.

11/15/2019

https://www.cbc.ca/news/health/coconut-oil-healthy-marketplace-1.5357284?cmp=FB_Feed_CBCMain

It's regularly touted as a "superfood" or a "healthy fat" and is found in health food stores across the country. But coconut oil is made up almost entirely of saturated fat. Marketplace looks at how the product came to be seen as an attractive alternative for cooking, baking — and even in coffee.

10/07/2019

Fitness in Peri-Menopause and Menopause

Exercise before and during menopause offers many benefits, including:
• Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around peri/menopause. Regular physical activity can help prevent weight gain.
• Reducing the risk of cancer. Exercise before & during menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.
• Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
• Reducing the risk of other diseases. Peri/menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
• Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.

How does exercise affect peri/menopause signs and symptoms?
Being overweight or having a BMI greater than 30 (obesity) might be associated with hot flashes, but further research is being conducted. Exercise isn’t a proven way to reduce peri & menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.
What are the best physical activities to try?
For most healthy women, it is recommended to do moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. Feel free to spread out your exercising throughout your week.

Consider your exercise options and their benefits:
• Aerobic activity. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming or water aerobics. If you’re a beginner, start with 10 minutes a day and gradually increase the intensity and duration.
• Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the weight or resistance level as you get stronger.
• Stretching. Stretching can help improve flexibility. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching.
• Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.

How can you stay motivated?
Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.
Remember, you don’t have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health. Whatever you choose, take time to warm up and cool down safely.

06/10/2019

https://montrealgazette.com/news/organized-sports-in-childhood-linked-to-better-emotional-health-in-adolescence-study?utm_medium=Social&utm_source=Facebook =1560097871

A study of Quebec children has found a link between consistent participation in organized sports in childhood and better emotional health once the child reaches the age of 12.

05/01/2019

https://www.adventure-journal.com/2019/02/study-kids-who-spend-time-in-nature-become-happier-adults/?fbclid=IwAR1nz9zamPKxS7H8rAZF0JZSPklB7YKpUiqRYrMlaC0klz9fcH3zqWQptSQ

Decades-long study shows that the more time we spend outdoors as kids, the less chance we have of mental illness as adults.

04/29/2019

Letting your kids fail and talking to them about it goes a long way.

04/29/2019

https://www.yahoo.com/lifestyle/resilient-kids-come-parents-8-013657182.html?fbclid=IwAR3GNntFxuUeXhw7_KzqANeZwDIRnX77GUW-L_ZRHBpUF5aS2WnCttn9f-A

Letting your kids fail and talking to them about it goes a long way.

04/09/2019

https://yaledailynews.com/blog/2019/03/26/new-childhood-anxiety-treatment-focuses-on-the-parents/

Sci-Tech  |  New childhood anxiety treatment focuses on the parents Matt Kristoffersen New childhood anxiety treatment focuses on the parents Matt Kristoffersen Staff Reporter Joy Lian According to the National Institute of Mental Health, nearly one in three American children will experience at ...

04/08/2019

https://www.medicalnewstoday.com/articles/315081.php?fbclid=IwAR0K2ZjMFVrhkDQ6tLQRUrURRI5iUIPaVnGFDWUuQUrddrwmsxX0VuFn82g

Pink Himalayan salt is similar to table salt, containing up to 98 percent sodium chloride. The rest is made up of trace minerals, such as potassium, magnesium, and calcium, which give the salt its tint. It may have a slightly different flavor, but can it really aid hydration? Learn about the advanta...

04/08/2019

https://greenhealthycooking.com/cucumber-avocado-salad/?fbclid=IwAR2OrmDFFA-_mDuRS8fSqtdRol1cra33pKtuek_MasrV7tOAlcNgD2p3Dzs
Thanks Tova!

This Cucumber Avocado Salad has the most delicious spicy crispy chickpeas in them! A nutritionally balanced salad to take to work for lunch or enjoy for dinner (preferably outside and with friends)

04/08/2019

https://www.businessinsider.com/exercise-makes-you-happier-than-money-says-yale-and-oxford-study-2019-4?r=US&IR=T&utm_content=buffer4614d&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer-art&fbclid=IwAR1T08nmS68CauaCkOEr6Bdb7IAKyXGFuw2zuW3_y3V6JUS_ydnVEodwtis

Yale and Oxford researchers may have just proved exercise is more important to your mental health than your economic status.

04/07/2019

https://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=12154228&fbclid=IwAR19aLxlhqImUN5LfnufHEMcw8C1HiIQZJSSB0k0pK-8P6uIRgEX2tZ_NiM

Smartphones and tablets are causing issues for kids as young as two years old.