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Liberating Yourself from Diet Culture
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Break Free: Liberating Yourself from Diet Culture

Stuck in a restrictive mindset that only makes you feel bad about yourself? Here’s how to shift the narrative—for good. Growing up, it wasn’t uncommon to see our mothers on diets. Depending on your age, you may have seen her ebb and flow through a myriad of diets, such as low-fat, the “grapefruit” diet, low- to no-carb, and so many more. Watching these patterns as children likely instilled in many women the idea that restrictive dieting, over-exercising, or engaging in crash diets was completely normal. With those patterns engrained in us, combined with societal pressures and messaging that urges us to compare bodies against one another, it’s no wonder many women have strained relationships with how they eat. And while, fortunately, movements such as body positivity and whole-food nourishment are becoming more mainstream, old habits die hard. We may still feel anxiety creeping in if our clothes suddenly don’t fit

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Health

Memory Boosters: Cognitive Health Strategies

Unlocking Your Brain’s Full Potential Memory is a precious asset that allows us to recall cherished moments, learn new skills, and navigate daily life. As we age, concerns about memory loss and cognitive decline become more prevalent. However, the good news is that there are various strategies and lifestyle choices that can help boost and maintain cognitive health. In this article, we will explore effective memory boosters that seniors can incorporate into their lives to enhance cognitive function, promote brain health, and enjoy a fulfilling and vibrant lifestyle. Engage in Regular Physical Exercise: Physical exercise isn’t just beneficial for the body; it also has a profound impact on cognitive health. Regular aerobic exercises, such as walking, swimming, or cycling, increase blood flow to the brain, delivering essential oxygen and nutrients. Exercise also stimulates the release of growth factors that promote the growth of new brain cells and improve memory and

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Health

All the good grains!

It’s time to look at intact grains and incorporate them into your diet. These grains are nutrient dense and bring along many health benefits such as lowering the risk of heart disease, diabetes and weight gain. These grains are less processed and that’s a good thing. So here’s what you need to know. Refined grains, such as rice or wheat when the husk is removed, are processed grains. Only the endosperm is left, or the kernel. Intact grains are when there is no processing, all parts are left “intact” hence the name. These are the grains that have all the nutrients left in them and thus bring the best benefit. Many refined grains, such as flour, have added nutrients because that is government mandated. But they’re overall less nutritious for us. Says Dr. Thomas Wolever in the department of Nutritional Sciences at the University of Toronto, “The fibre in whole

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Health

Health benefits of bitter foods

We tend to avoid bitter foods because they are unpleasant, but overtime we develop a taste for them. Here’s why. Bitter foods… not exactly a palate pleaser unless they’re blended—and semi hidden—among layers of flavours and textures. Initially, you’ll tolerate them and over time, you’ll develop a taste for them and here’s why: because they are liver-loving foods. The liver is often called the “King of Organs” as everything we consume passes through this vital organ. When you consume bitter foods, it’s like throwing a lifeline to your liver. Energy levels rise, your immune system functions better and metabolism improves because excess toxins are eliminated. As well, bile production improves, which leads to better digestion along with a host of other benefits—all as a result of improved liver function. But getting your daily dose of bitter foods can be challenging. Their taste is pungent—your mouth puckers, cheeks rise and eyes

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Health

Tips for good prostate health

As men age, the risk of prostate cancer and other issues such as BPH (Benign Prostate Hyperplasia.) So keeping an eye on your prostate health is a good idea. The good news is, coffee and tea are still on the agenda! There are tow keys to good prostate health; diet and activity. And both benefit in more ways than just prostate health. They’re good for heart and brain health as well. Tips for prostate health It’s all about a balanced diet, which help overall health anyway. Leafy and green veggies are very good. Especially broccoli, brussels sprouts, asparagus and of course, salads with leafy greens such as kale and spinach. But avoid charred meats as there is believed to be a link between them and a risk of cancer. Reducing your consumption of red meat is important as well. Enjoy more plant-based meals every week. Keep up on fruits as

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Health

Switching to a plant-based diet over 65

From plant-based burgers to plant-based sausages we keep hearing more and more about the benefits of a plant-based diet and eating this way is becoming increasingly popular amon all age groups. If you’re over 65, you’ll want to consider the following. As we age, our nutritional requirements also change. It’s a reason that taking supplements when we turn 50 is important as part of our overall health. Here’s what to think about moving to plant based. It’s also important to note that you don’t have to suddenly switch over to pure plant based. Most people have greater success when they take their time. Ease into more plant-based meals by cutting down on the number of meat meals you have per week. You don’t need meat in three meals a day. The concept of meat with every meal is because of the mass marketing of processed foods over the past 50

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Health

Keeping an eye on your eyes

Our eyes are a lens on the world we live in. They are how we see our families and friends and the joy of the changing seasons. Keeping our eyes healthy is important. In 2018, the Canadian Ophthalmological Society (COS), revealed a majority of Canadians (59 %) experience symptoms of potential eye disease, yet only half of these people (54%) reported they had seen a health care professional. This is particularly concerning as early detection is key in preventing eye disease from progressing or resulting in vision loss or blindness. This is especially so as we age. Says Dr. Phil Hooper, MD, FRCSC. “Regular, dilated comprehensive eye exams are important as some serious eye diseases produce no symptoms at all until they are very advanced.” According to COS, the majority of Canadians said they’d rather loose their hearing or even a limb, than lose their eyesight. “A common misconception is

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Fitness

A transformation after 50

Before my transformation, I did zero cardio and absolutely no weight training whatsoever. I ate three meals a day and my peak weight was 138 lbs. I suffered from anxiety and depression and had little energy, often needing an afternoon nap. In 2012 I stumbled across Tosca Reno’s The Eat-Clean Diet. I started eating six meals a day, making sure each meal had a balance of proteins, carbs and fats. Within eight weeks my weight dropped to 126 lbs and I maintained that weight without any exercise.  In January 2013, at the age of 51, I needed a personal challenge. I started an online training and fitness program. It wasn’t long before I started seeing results. Many of the ladies were working towards a figure competition, but I couldn’t imagine getting up on a stage. By October, one of my teammates convinced me to compete with her in grand masters

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