We do our best on a daily basis to eat healthy. We tell ourselves:
“I am going to eat more healthy!”
Sound familiar?
We try but life gets in the way – it becomes harder to make good food choices because our to-do list grows at a rate faster than the 24 hours in a day! We succumb to convenience food options that have been over-refined, over-processed & adulterated, stripping food of its nutrients & adding too many calories. How many times have you ever been too tired to cook dinner & then gone through the fast food drive thru? We’ve all been there!
Thankfully, to give your body the nourishment it needs, nature offers us a multi-vitamin that hasn’t been synthetically manufactured in a lab:
Moringa Oleifera.
Moringa has been referred to as the miracle tree & is accepted by the scientific community as the most nutrient dense botanical on earth with many healing & health properties!
Before I started taking moringa everyday, I always felt low on energy & not quite satisfied, especially when I was stressed! Now I take it daily and I am on FIYAH - I feel nourished & full of energy, ready to tackle the day.
Why is moringa so awesome?
It’s a popular new super food
It’s consumed by 40+ distinct & isolated cultures
It’s packed with 90+ vitamins, minerals, proteins antioxidants, omega oils & other benefits
It is one of the richest plant sources of vitamins A, B, C, D, E & K
It contains vital minerals like calcium, copper, iron, potassium, magnesium, manganese & zinc
In fact, dried Moringa leaves contain:
10x vitamin A of carrots
17x calcium of milk
15x potassium of bananas
25x iron of spinach
9x protein of yogurt
And the benefits continue!
Taking Moringa as part of your daily regiment has 8 health benefits:
Increased energy
Greater mental clarity
Promotes natural anti-aging benefits
Anti-inflammatory support
Healthy circulation
Helps to maintain normal blood sugar levels
Nourishes the body’s immune system
Promotes healthy digestion
Are you convinced yet?!
But, not all moringa is the same – I consume Zija International’s moringa products daily!
Why is Zija’s moringa the best? Here’s why:
They have the moringa species that is the most nutritious (aka Moringa Oleifera)
It is properly sourced & manufactured optimally
It is shade dried which increases the nutrient value 40x
All parts of the plant are used
It’s provided in the most nutritious & bioavailable for
Consuming this plant on a daily basis makes me feel nourished & gives me the energy & focus I need get through my busy days!
To figure out which product is right for you, feel free to reach out to me at goyalnish@icloud.com.
Nisha is living life unlimited as an avid oiler (essential oils that is) & natural health educator with Zija International! She is an MBA & CMA with 18 years of corporate experience. After experiencing long periods of stress, adrenal fatigue & insomnia Nisha ultimately found herself in burnout. It was only when she was introduced to the healing benefits of Ameo essential oils & Moringa Oleifera, that she became a passionate advocate of the natural health revolution. Nisha is a long distance runner, yogi, hiker & enjoys living an active lifestyle. Her mission is to empower women to live their life unlimited & proactively manage their own health.
Hormone fluctuations may start in the early 40s and cause physical, psychological, and emotional changes. This time leading up to menopause is called perimenopause and it may last several years.The time after menopause is postmenopause. For some women menopause isn’t a natural event it is induced menopause caused by medical treatments like chemotherapy and radiation, or procedures that damage or remove the ovaries. Women who experience induced menopause often have more severe symptoms than women who have natural menopause.
Each woman experiences menopause differently and not all women are bothered by it, but the majority are affected to some extent.
Estrogen has many receptors, meaning it plays a role, in several tissues and organs in the human body, like the uterus, ovaries, bone, brain, breasts, vagina, and vulva, musculature of the pelvic floor, urethra, bladder, heart, and liver and when it fluctuates and declines during the menopause transition, it is responsible for many experiences.
Most people know that hot flashes and night sweats are common with menopause, but women may have experiences that they may not recognize as related to the hormonal changes of perimenopause and menopause, like:
Irregular menstrual periods, heavier or lighter, shorter or longer, absent, spotting:
Urinary incontinence, such as peeing when coughing or laughing, urgency, having to go right way, frequent bladder infections (UTIs):
Vaginal dryness, itching, pain with sex, bleeding during intercourse;
Low sex drive;
Fatigue, lack of energy,
Headaches , joint pain;
Irritability, heart palpitations;
Sleep disturbance
Difficulty concentrating and memory problems;
Dry and itchy skin;
Weight gain, especially around the middle;
Mood swings, anxiety, and even depression
Many women are unprepared for menopause and suffer in silence believing they are the only one and there’s no relief. It doesn’t have to be that way. Women should have adequate information and understanding about menopause to empower them to make decisions regarding their care.
Menopause is not a disease but it affects women experiencing it—and their partners, children, family, friends, and colleagues.
The potential impact of this important life event should be taken more seriously and should be talked about openly.
Menopause shouldn’t be taboo.
Let’s talk about menopause!
___________________________________________________________________________________________________________________________________
Teresa is a Trailblazer in the Toronto West branch of Happy Healthy Women. She provides one-on-one consultations, in person and online, offering support and care, evidence-based, and accurate information, to enable women to make informed choices about the management of their menopause.
To learn more about Teresa Isabel and her work visit: https://menopaused.org/en/
Contact by email Teresa@menopaused.org
Ladies, you may have heard that resistance training (aka strength training) helps you lose weight and won’t bulk you up like the hulk. It may sound counterintuitive - like why would I want to lift weights if I want to get smaller? Shouldn’t I just do cardio?
Yes, doing cardio alone can help you lose weight, however if you want to build lean muscle and turn your body into a calorie burning machine (even when you’re NOT exercising), you’ll need to lift some weights. Not to mention, if you want definition, strength training is the way to go! Think, marathoner vs sprinter.
Importantly, as women age, we tend to lose muscle mass more easily and our bones get weaker. So it’s even more necessary for us ladies to gain or maintain our lean muscle by strength training.
Lifting weights or other forms of resistance training will not only increase your muscle and bone strength, but will also increase your Basal Metabolic Rate (BMR), which is the minimum level of energy required to maintain vital functions such as breathing, keeping your heart beating, digesting,etc. Over 70% of the oxygen and energy we expend each day goes toward your BMR! It takes a lot of work to keep us alive and functioning optimally.
The more muscle you have, the higher your resting energy expenditure, and it also means you’re burning more calories even at rest. BONUS! This is because muscle requires more energy to function than fat.
Aesthetically speaking, you want to build muscle and lose fat because muscle is more dense than fat. Five pounds of muscle takes up less space than five pounds of fat. This is another reason why the scale can be misleading if you’ve been strength training. The number on your scale can be higher if you built more muscle and lost fat. The best gauge is how you feel inside and in your clothes.
Strength training is not only good for the body, it’s also empowering for the mind and the soul. Getting stronger = getting better.
So ladies, don’t be afraid to pick up some dumbbells, exercise bands or just use your own body weight and get lifting!
Mimie Louie is a Certified Fitness and Nutrition Coach, Personal Trainer and founder of keepingitrealfit.com. She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle. She is a Trailblazer in our Etobicoke Branch. Feel free to reach out at mimie@keepingitrealfit.com
Do you pee when you laugh? Sneeze? Run?
Do you lubricate less during sex? Does sex hurt?
If you answer yes to any of these questions and you're in your 40s the most likely reason is perimenopause- the years before menopause, when estrogen and other hormones, start fluctuating unpredictably and declining.
Because vulvovaginal atrophy (VVA) isn’t a media-friendly term, NAMS (North American Menopause Society) has changed it to Genitourinary Syndrome of Menopause (GSM). This term is also more encompassing, as it describes not only vulvovaginal symptoms such as dryness, burning, irritation, discomfort, and painful intercourse, but also recurrent urinary tract infections, urinary urgency (a sudden compelling urge to urinate), and painful or difficult urination.
Also, the new nomenclature, GSM, doesn’t imply that the condition is a disease, like atrophy seems to, but it better describes a cluster of signs and symptoms linked to decreased estrogen and other sex hormones affecting female genitalia.
Some women in perimenopause and about half of postmenopausal women experience GSM. Even though the incidence is so high, GSM isn’t a subject women talk about freely with their friends or even their physicians. GSM is under-reported and unfortunately for many women, under-treated. GSM affects women’s quality of life because of the negative effect on sexual function, enjoyment of sex, sexual intimacy, self-esteem, and emotional well-being.
Don’t let GSM dictate your washroom breaks, ruin your intimate relationships or decrease your enjoyment of life. There’s an array of treatments out there and no need to suffer!
There are over-the counter (without prescription) products to alleviate vaginal dryness, burning, irritation, and painful intercourse. If these treatments aren’t effective, women can use prescription topical hormone therapy, a cream or vaginal ovule inserted directly into the vagina which does not have the same side/adverse effects as hormone therapy taken orally (in a pill form).
(I will write more about hormone therapy and side effects in another post!).
Some women may also experience structural problems, such as organ prolapse*, for which there are treatments available as well.
If your physician doesn’t ask about the health of your vagina and you are experiencing genitourinary symptoms, bring it up at your next visit.
Don’t let GSM decrease your enjoyment of life!
Teresa is a Trailblazer in the Toronto West branch of Happy Healthy Women. She provides one-on-one consultations, in person and online, offering support and care, evidence-based, and accurate information, to enable women to make informed choices about the management of their menopause.
To learn more about Teresa Isabel and her work visit: https://menopaused.org/en/
Contact by email Teresa@menopaused.org
There are days that we get up bright-eyed, bushy tailed, and ready for a morning workout!
Then… there are days when time is of essence, yet you still want to squeeze in some exercise.
Tabata workouts are perfect for busy days. Tabata training (named after its developer Izumi Tabata) is designed to be efficient and effective. Tabata is a form of HIIT (High Intensity Interval Training). It’s a timed interval method consisting of 20-seconds of maximum effort, followed by 10-seconds of recovery, repeated eight times for the ultimate exhaustive 4-minute workout. We all have four minutes don’t we?
HIIT is particularly amazing for:
losing body fat, yet retaining lean muscle;
strengthening the cardiovascular system;
developing a tolerance for high intensity capacity for longer;
challenging your mental resilience;
saving you time
Try this 4-minute Tabata workout that will be sure to wake your body up and have you feeling great throughout the day! Remember, for these workouts to be effective, you must go at your maximum effort during the “20-seconds on”.
Do each exercise for 20-seconds, then rest for 10-seconds before moving on to the next exercise. Repeat the routine for 2 rounds for a total of 4-minutes. If you’re up to it, repeat the workout to make it either an 8 or 12-minute routine. Be sure you do a warm-up and stretch to cool down. I suggest 1-2 minutes of jogging in place and jumping jacks to warm-up. Do a full body stretch to cool down.
Quick Feet (narrow then wide)
Start by running in place as fast as you can, landing lightly on the balls of your feet for 2-seconds. Pump your arms.
Then spread your feet to run in a wide stance as fast as you can for 2 seconds. Keep pumping your arms.
Repeat narrow then wide, narrow then wide.
Curtsy Side Lunge & Kicks
Start in a standing position. Then step the right leg back (into a curtsy), then kick that leg out to the right.
Switch sides by stepping the left leg back (into a curtsy), then kick that leg out to the left. Repeat sequence.
Plank Jacks
Get into a plank on your forearms - - elbows are under your shoulders, neck is in line with your back, core is tight to avoid rounding or dipping of the back or hips, tuck the pelvis slightly under, eyes looking about a foot in front of you.
Jump legs open and close, while staying in plank. Keep the buttocks low as you jump legs open and close.
Jump Rope
If you don’t have a jump rope, pretend you’re holding onto one. Start skipping with a standard jump (feet together and skip). Turn the rope with just your wrist. Jump as quickly as you can.
Mimie Louie is a Certified Fitness and Nutrition Coach, founder of keepingitrealfit.com. She specializes in helping women who want to feel more empowered and free in their body. She helps women get lean and strong, and feel more confident. Her programs are designed to work with a busy woman’s schedule and lifestyle. She is a Trailblazer in our Etobicoke Branch. Feel free to reach out at mimie@keepingitrealfit.com
One of the primary things I teach is the importance of eating anti-inflammatory foods, regardless of whether one is on a weight loss program or not. The quality of food that you eat can have a huge impact affecting your quality of life and ability to lose weight
What is inflammation?
So, what do I mean by inflammation? “The word “inflammation” traces back to the Latin for “set afire.” In some conditions, like rheumatoid arthritis, you feel heat, pain, redness, and swelling. But in other cases — like heart disease, Alzheimer’s, and diabetes — it’s not so obvious. If you didn’t go looking for it with tests, you wouldn’t even know it’s there, read more.”
Am I Suffering From It?
and bio impedance assessment.
Checkout my Health Profile Questionnaire measuring inflammation based on symptoms to see how you Score.
GET YOUR INFLAMMATION SCORE and stay informed know on upcoming events, offers and receive helpful insights for a healthier & happier life. If you are interested please email me at info@drsherbovay.com
If your score was greater than 30 you may be suffering from inflammation based on the Health Profile Measurement System based on the symptoms you have identified. If you have any questions on your results on the survey email me at info@drsherbovay.com
How to clinically measure inflammation
Blood Test (measure for HsCRP) can be ordered either by a medical doctor or naturopath.
BIA (Bio impedance assessment) which measures increased water retention in the extracellular space which is an indication of inflammation. As well I use BIA system on all my patients to measure how much fat they are losing as well as measuring water loss or retention. I can measure muscle mass to ensure that this is not impacted during my client’s weight loss program.
Why Should I care About It?
Chronic inflammation contributes to many health issues, here’s just a few.
Heart disease
Arthritis
Skin disorders
Digestive upset
Auto-immune diseases
Asthma and Alzheimer’s/dementia
I know that sounds scary … but the good news is that much of it is either reversible or preventable. What are some of the early warning signs that you should look out for:
Chronic stomach or digestion issues
Persistent joint pain (fingers, knee, hip, shoulder for example)
Muscle fatigue or slower recovery after a workout than in the past
Persistent sinus, nasal congestion
Mood swings and headaches
Brain Fog
Skin irritation and rashes
Did you know that Men with a waist measurement of over 40 inches and women with waist measurement of over 35 inches are at risk for increased inflammation due to belly fat?
There are several foods that contribute to the inflammatory response. You would be amazed how quickly your body heals once these foods are eliminated. Another bonus is it will make losing weight much easier. Targeting that belly fat that your body loves to hold onto.
What Should I Do About It?
Do It Yourself
Try eating an anti-inflammatory diet for 30 days and directly measure the impact by redoing the Health Profile Questionnaire again in a month see how your score improves. You should also notice physical changes in health during this period.
Seek Professional Help
Discuss it with your health practitioner, who understands inflammation to get support and guidance on making these dietary changes along with other health recommendations.
TIPS ON EATING AN ANTI-INFLAMMATORY DIET
Reduce / Eliminate the following foods:
Sugar
Simple Carbohydrates (white bread, white rice, simple grains, pasta)
Gluten (wheat), for some people all grains
Dairy
Processed Foods
Trans Fats (great article on Trans Fats)
Replace with the following high nutrient foods:
Vegetables and Fruit in particular:
Dark leafy greens
Cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale)
Berries
Healthy Fats
Olive Oil
Coconut oil
Omega 3 (fish oil)
Nuts and seeds
Avocado
Proteins
Fish
Grass fed beef
Free range poultry
Herbs and Spices
Ginger
Turmeric
Garlic
Parsley
Rosemary
Basil
Thyme
The most common feed-back from my patients is how quickly their inflammatory symptoms improved after only a week on the Breakthrough Weight Loss Program. Pain decreases/disappears, digestion improves, skin issues improve, congestion decreases/disappears.
Make the best investment in your health … because you really are what you eat!
Dr Sher Bovay is one of our Toronto Trailblazers and she runs several clinics in Toronto. She has helped 1000s of patients achieve remarkable weight loss and health results through her innovative personalized programs based on the most up to date insight and research.
A graduate of Queens University, a chiropractor by training Dr. Bovay has developed an expertise in Lifestyle Medicine primarily focusing on weight loss, stress and sleep management.
She has over 25 years of clinical experience and is certified through The Institute of Lifestyle medicine at Harvard Medical School.
It’s true most of us do not drink nearly enough water.
Yea you say “so why should I care? I mean really, I drink 2-3 cups of coffee a day and glass or two of water over the course of the day, surely that is enough, right?” Well you’re not alone, the average person consumes 2.5 glasses of water per day.
In fact you should be drinking ½ of your body weight (in lbs.) in ounces. A 180 lb. person should be drinking 90 ounces of water per day, that’s 11 cups or water or 2.6 liters. And If you are exercising you should be drinking well in excess of that.
And why should you care?
1. It promotes weight loss
2. Increases energy and relieves fatigue
3. Flushes out toxins from our body
4. Boosts our immune system
5. Improves regularity
6. Improves skin composition
What can I drink?
Keeping your body very well hydrated is always important, especially so when you are doing intermittent fasting. When the body is in nutritional ketosis (meaning burning fat) you will find that you need to urinate more frequently and for this reason the body needs even more water. This is a natural reaction to fasting as water is a byproduct of burning fat. Also drinking water helps take one’s mind off of food if you “think you are hungry.”
Often when we think we are hungry, what the body really needs is water
Water – make it interesting by adding lemon, cucumber, basil, mint, a few berries anything to make it interesting from vegetables, herbs and fruit. Drink it hot or cold
Herbal teas
Stay away from diet drinks and artificially flavoured drinks
Coffee is allowed but does not count towards your water as it dehydrates the body
So make the decision today to take another step in improving your health by simply drinking more good old H20. Your body will thank you for it.
Dr Sher Bovay is one of our Toronto Trailblazers and she runs several clinics in Toronto. She has helped 1000s of patients achieve remarkable weight loss and health results through her innovative personalized programs based on the most up to date insight and research.
A graduate of Queens University, a chiropractor by training Dr. Bovay has developed an expertise in Lifestyle Medicine primarily focusing on weight loss, stress and sleep management.
She has over 25 years of clinical experience and is certified through The Institute of Lifestyle medicine at Harvard Medical School.
The liver is an essential organ. It plays a role in metabolism, digestion, energy storage, and hormone production. It is also the major detoxifying organ in the body. The liver transforms substances that would be harmful in your body if they were not altered before being excrete.
The detoxification process happens in 2 stages:
Phase 1: It is the first stage of the process and many nutrients are needed to ensure that toxins are starting to be removed from the blood stream. Vitamin B and Enzymes are essentials in the this phase to burn toxins including fatty ones so they can be more water soluble and easier to eliminate
Phase 2: This phase needs certain nutrients as well (amino-acids and sulphur) to continue the process of what is left from phase 1. The liver makes enzymes that are responsible for the transformation of toxic substances, and how quickly the liver perform the function is directly related to the nutrition and how much liver loaders we are giving to our body.
Both steps of the detoxification process have to be in balance and the only way is with enough nutrition for each step to work properly. If toxins aren't broken down fast enough during phase 1, they are recirculated through your blood until the liver has the material it needs to handle them, so when the packaging in phase 2 isn't able to keep up with the detox process, the partially-processed toxins build up in your body again. These free radicals can do more harm than the original toxins.
When you're exposed to a heavy load of toxins through the environment or diet, the nutrients needed for the second stage can become exhausted, preventing your liver from handling the load
Weight gain or inability to loose weight, skin rashes, eczema. rosacea, irritability, elevated cholesterol, bloating easily, too many coffees to keep up with daily activities, liver roll. These are some of the symptoms that might indicate that your liver needs support.
What are the liver loaders that create the symptoms mentioned above? Alcohol, trans fats, caffeine, refined sugars, pesticides and toxic skin care products and medications.
There are many foods that can help cleanse the liver, as well as a good liver support supplement that in my opinion, maintains proper liver function.
Green tea, grapes, leafy green vegetables (daily), lemons and limes, olive oil, cruciferous vegetables, cabbage, turmeric are some of the foods that we need to include in our diet regularly.
We forget the big role the liver plays in our life. Next time you choose a liver loader, think about the consequences that those foods and toxins can make in your body in the long run.
Roselby Rodriguez Health and Movement Coach
www.roselbyrodriguez.com
Searching for your WHY...
Being at the office is more than just work deadlines. It is also numerous social events, the donuts that appear out of the blue at 3:00 PM, the happy hour drinks on Thursday or Friday night. All those situations can alter or interfere with our health and fitness goals.
When we are surrounded by people that are not in tune with our personal goals or with a health or fitness plan we have put together, it can be hard to maintain those goals and mindset every day.
The most important thing to consider is to be clear on what you want to achieve with your health program and how you want to feel. Your WHY…(it will help you to be in tune with thoughts and desires)
Below are some tips that can keep you on track and make you accountable for what you want to achieve:
Set your goal with a time base and a high priority: If your goal is to fit into your old favorite shorts for the summer, the time is set and it is your priority to choose food options and a movement program that will take you there. Even if it is walking more, or taking more stairs or to take that extra Pilates class.
Use sticky notes: Place your notes on your computer, or by your desk or by your drawer to remind you what you need to do, eat or focus on. Even a simple sticky note reminding you to take a break and breathe, can make a big difference
Plan and prep for your week: Making some Mason jar salads ahead of time will take some of the pressure off your shoulders.
What if you are Traveling for business: Traveling for work might require that you eat a lot in restaurants and finding less healthy alternatives can be a possibility. If this is your case, focus on low glycemic meals as much as possible and omit fried or package foods that come as an extra with your meal. Examples can be chips, cookies, French fries and pop. Opt for salads and lean meats or fish. Order water with a side of lemon and eat slowly.
Find an accountability partner: Talk to a co-worker to help you navigate the office temptations and to make you accountable when going to a happy hour, to a dinner party or afternoon coffee/snack time. When having a buddy system with someone on the same health path, life can become easier and you can count on a person with the same mindset and goals as yourself. You don’t have to do this alone :)
With planning, awareness, reminders and preparation, you can stay on track and achieve the health goals you set to yourself. Especially if it is food-related, you need the reminders and the resilience to choose what is healthy and nourishing. You don’t need to count calories in every meal you eat. Rather, choose nourishing foods that will make a difference in the long run.
There is a lot of information out there on what to do during the Christmas season regarding food and alcohol consumption and how to handle the extra load of sweets. Today, I will give you some extra tips but I would love for you to consider using them even after the holidays.
If you want to see changes in your lifestyle, weight, energy, well-being, etc. start practicing good habits everyday and not "some" days.
The more you apply good habits, the more you will understand how your body reacts to those changes, and the more you will be in charge of choosing how to make things work for you to feel great, confident and energized. And remember that it is ok to say NO when you can't attend an event, fulfill someone's expectations or complete all the overwhelming tasks you impose yourself.
Consider applying the tips below all the time you go out to socialize or when help is needed at home and remember we are talking during and after the festivities :)
Avoid holiday chocolates before bed: A rapid increase in blood sugar levels can energize the body and disturb your sleep.
Hydrate well before every party: Drinking a big glass of sparkling water (rich in bicarbonate), or a glass of water with lemon can help you avoid eating too many high-caloric snacks. Extra points if you also nosh on an apple before you leave – the extra fiber and antioxidants will keep your blood sugar levels steady and your adrenals happy, so you can enjoy the event without the stress.
Finish your meal with a detox tea: there are many herbal teas that can help you detox. My favorite combination includes rosemary, black radish, artichoke leaf, dandelion root, and lime.
Reach for shellfish: It’s full of protein, vitamins, and essential trace minerals (and made even healthier, and tastier, by a few drops of lemon). If allergies are not an issue, reach for these healthy snacks rather than any bread-based snacks, like pizza and canapes.
Ask for help: Holidays are demanding, and too many of us try to do too much all on our own. It’s okay to ask for help from family and friends! Whether it is decorating, shopping, cooking, or you simply need a shoulder to lean on, ASK. You will free your time and have opportunities to relax! Plus those who love you will have a chance to show you how much they care – it’s a win-win for everyone.
