Tip of the Week Archive

BODY by BRUNEAU: TIP OF THE WEEK

GETTING BACK TO WELLNESS / SEVEN QUICK FIXES TO FEEL BETTER

THE SIGNALS OUR BODIES USE TO TELL US WE NEED TO CLEANSE OURSELVES PHYSICALLY, MENTALLY, AND EMOTIONALLY ARE MULTIFACETED AND OFTEN MIRROR SYMPTOMS WE ASSOCIATE WITH ILLNESS. IF WE HEED THESE SIGNS, WE NOT ONLY FEEL BETTER QUICKLY BUT ALSO STAVE OFF POOR HEALTH BEFORE IT CAN START. THESE QUICK FIXES FOR COMMON AILMENTS CAN GET YOU STARTED.

1. APPLYING PRESSURE TO THE ACUPRESSURE POINT BETWEEN THE THUMB AND FOREFINGER CAN RELEASE BLOCKAGES CAUSING PAIN, TENSION, AND FATIGUE. YOU CAN RELIEVE A HEADACHE NATURALLY BY SQUEEZING FOR 20 SECONDS AND RELEASING FOR 10 SECONDS, WITHOUT LETTING GO, FOUR TIMES.

2. TO BREATHE FREELY, IRRIGATE YOUR NASAL PASSAGES WITH A NETI POT AND WARM SALT WATER. AS YOU CLEAR AND SOOTHE THE SINUSES, CONGESTION ASSOCIATED WITH ALLERGIES OR INFECTION WILL GRADUALLY DISAPPEAR.

3. APPLE CIDER VINEGAR IS A POWERFUL PURIFYING AND DETOXIFYING AGENT. SOAKING FOR 20 MINUTES IN A WARM BATH INFUSED WITH TWO CUPS OF APPLE CIDER VINEGAR PULLS TOXINS FROM THE BODY AND CAN CLEAR BLOCKED ENERGY.

4. The foods you eat can have a profound impact on your outlook and mood. Eating a small yet satisfying meal rich in complex carbohydrates can lift your spirit and help you let go of feelings of anger, irritability, and depression.

5. Anxiety and fear dissipate quickly when countered with conscious breathing because concentrating on the breath enables you to refocus your attention inward. You can ground yourself and regain your usual calm by taking a series of deep belly breaths as you visualize your feet growing roots that stretch miles down into the earth.

6. Though tuning out can seem counterproductive, a few minutes spent lost in daydreams or listening to soothing music can help you see your circumstances from a new angle when you feel frustrated.

7. If you feel ill health coming on, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.

BODY by BRUNEAU: TIP OF THE WEEK 

WHAT HAPPENS WHEN YOU WALK 30 MINUTES A DAY?
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Can I lose weight by walking 30 minutes everyday?
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Is walking good for core workout?
Remember, while walking is never going to be a targeted abs workout, you are using your core muscles in a functional way as you walk. While we rarely need to do a crunch in day-to-day life, most of us do walk, so building abdominals that can support the motion naturally will only come in handy.
TIP OF THE WEEK ARCHIVES

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BODY by BRUNEAU: TIP OF THE WEEK

RESISTANCE TRAINING LEADS TO MORE MUSCLE WHICH MEANS OUR BODIES CAN DO MORE, WHICH LEADS TO MORE CALORIES BEING BURNED. IT PROMOTES LONG-TERM FAT LOSS BY INCREASING RMR. RESISTANCE TRAINING HAS BEEN SHOWN TO BE EFFECTIVE FOR LONG-TERM WeIGHT CONTROL AT ANY AGE!

  • DRINK AT LEAST 2 LITER WATER DAILY

  • WEIGHT TRAINING 3 X WEEK

  • CARDIO 2 X WEEK

  • FOCUS ON HIGH PROTEIN

  • CUT WHITE AND PROCESSED CARBS

  • COLLAGEN, CREATINE, PROTEIN AND MULTIVITAMINS

  • TRY TO GET 7 HOURS SLEEP PER NIGHT

BODY by BRUNEAU: TIP OF THE WEEK

INTERMITTENT FASTING. WHAT IS IT? DOES IT IMPROVE WEIGHT LOSS?

INTERMITTENT FASTING (“I.F.”) IS SHORT TERM REGULAR FASTING, TYPICALLY FOR WEIGHT LOSS BUT ALSO CONTAINING OTHER HEALTH BENEFITS. THIS TYPICALLY TAKES THE FORM OF FASTING FOR A PERIOD OF TIME BETWEEN 16-48 HOURS IN REGULAR INTERVALS. NOT ONLY CAN THIS TACTIC PUT YOU IN A CALORIC DEFICIT DEPENDING ON WHICH I.F. STRATEGY YOU CHOOSE, IT’S ALSO DESIGNED TO SPEED UP YOUR METABOLISM FOR THE PERIODS OF TIME YOU DO EAT FOOD.

VARIOUS DIFFERENT I.F. STRATEGIES THAT HAVE GAINED POPULARITY OVER THE YEARS. WHICH VERSION AN INDIVIDUAL DECIDES UPON DEPENDS ON THE PERSONS GOAL AND ALSO WHAT WORKS BEST FOR THEIR LIFE SCHEDULE AND PSYCHOLOGICAL RELATIONSHIP TO FOOD AND EATING. 

HERE IS A QUICK LIST OF THE MOST COMMON I.F. SCHEDULES:

  • 16/8 – THIS IS WHEN YOU FAST FOR 16 HOURS AND THEN EAT YOUR FULL MEALS WITHIN AN 8 HOUR PERIOD. THIS IS DONE EVERYDAY.

  • 22 DAY WEEKEND FASTING – THIS IS WHEN YOU EAT NORMALLY MONDAY THRU FRIDAY. ON THE WEEKEND, YOU LIMIT YOUR CALORIE INTAKE TO 400-500 CALORIES.

  • 24 HOUR FASTING – THIS IS WHEN YOU SKIP A FULL 24 HOUR OF EATING, ONCE OR TWICE A WEEK.

  • ALTERNATING FASTING – THIS IS WHEN YOU FAST FOR A FULL 24 HOURS, THEN EAT NORMALLY FOR A DAY, THEN FAST FOR ANOTHER 24 HOURS. THIS ALTERNATES EVERY DAY OF THE WEEK. OVERALL, I.F. IS SEEN BY THE PUBLIC AS A MORE SUCCESSFUL WAY TO LOSE WEIGHT. HOWEVER, STUDIES HAVE SHOWN THAT I.F. RARELY IMPROVES WEIGHT LOSS COMPARED TO “TRADITIONAL” CALORIE RESTRICTION DIETS.

INTERMITTENT FASTING ARTICLE CONTINUES IN THE DIET AND NUTRITION SECTION…

HAPPY HEALTHY HALLOWEEN!

BODY by BRUNEAU: TIP OF THE WEEK

What happens when you eat too much sugar?

How to recover from Halloween candy binge

A quick influx of sugar affects brain chemistry by boosting levels of dopamine, the “feel-good hormone,” and almost immediately providing a feeling of euphoria and excitement. All that extra sugar also delivers extra energy, so you may become hyperactive. 

At the same time, insulin levels rise to remove the sugar from the blood stream and convert it into stored energy. That's accompanied by a decrease in leptin, a hormone considered to be an appetite suppressant, so many people will crave even more candy, prolonging the high

Then comes the crash — anywhere from 20 minutes to a few hours after the sugar binge. Hormone levels quickly decrease as your body returns from the high back to normal. You get a sudden overwhelming sense of fatigue.”

The type of candy you eat matters

To minimize the roller coaster effect, avoid treats that combine a ton of sugar — caramel, a cookie crunch, nougat, the works — into a little piece of candy, Ng said, naming Milky Way, Three Musketeers, and Snickers as some examples. They don’t have a lot of protein to help delay sugar absorption.

How to recover from a sugar binge

To come back, you want to help your body get to equilibrium faster.

Drink plenty of water: Keeping yourself well hydrated will help your body naturally flush some of the sugar out of the system.

Exercise: It doesn’t have to be hard core activity, Just move around or take a walk to help you burn energy faster. It’ll get the blood pumping and everything going again.

Eat foods that are more stable forces of energy: Choose low-carb foods that contain fiber, protein and healthy fats. They’ll provide all-day energy, rather than quick bursts, to allow your body to adjust faster. Snacks like peanut butter and apple slices, or hummus and veggie sticks.

Happy, healthy Halloween!

BODY by BRUNEAU: TIP OF THE WEEK

THE MOST IMPORTANT MEAL OF THE DAY?

BREAKFAST IS OFTEN CALLED 'THE MOST IMPORTANT MEAL OF THE DAY', AND FOR GOOD REASON. AS THE NAME SUGGESTS, BREAKFAST BREAKS THE OVERNIGHT FASTING PERIOD. IT REPLENISHES YOUR SUPPLY OF GLUCOSE TO BOOST YOUR ENERGY LEVELS AND ALERTNESS, WHILE ALSO PROVIDING OTHER ESSENTIAL NUTRIENTS REQUIRED FOR GOOD HEALTH. 

No matter what your health goals are, it’s always important to ensure you’re eating a balanced diet so that your body gets all of the essential nutrients it needs to thrive. Along with other crucial components like fiber, carbs, and healthy fats, protein is one of the most important aspects to consider. This is especially true if you’d like to shed some fat and gain muscle.

  BENEFITS OF EATING BREAKFAST:

  • Having a lower BMI.

  • Consuming less fat through the day.

  • Meeting recommendations for fruit and vegetable consumption.

  • Having higher daily calcium intake.

  • Having higher daily fiber intake.

    What happens if we skip breakfast?

    Some people even experience headaches, blood sugar dips, faintness and difficulty concentrating when they skip breakfast. Studies suggest that eating breakfast can also help keep blood sugar and blood pressure levels steady and improve cholesterol levels, provided you select healthy options (not pastries and donuts).

BODY by BRUNEAU: TIP OF THE WEEK

WHAT ARE THE BENEFITS TO READING FOOD LABELS?

THE INFORMATION ON FOOD LABELS IS INTENDED TO HELP CONSUMERS BECOME SAVVY ABOUT THEIR FOOD CHOICES. THE FRONT, BACK, AND SIDES OF A PACKAGE ARE FILLED WITH INFORMATION TO INFORM US WHAT THE FOOD CONTAINS AND TO PROVIDE GUIDANCE IN MAKING HEALTHIER SELECTIONS OF PROCESSED FOODS.

ADDITIONALLY, THERE ARE SOME REALLY AMAZING BENEFITS OF READING FOOD LABELS:

  • FOOD LABELS PROVIDE INFORMATION THAT'S VITAL FOR YOUR DIET.

  • IT HELPS YOU PLAN YOUR DIET WELL IF YOU ARE SUFFERING FROM CHRONIC CONDITIONS.

  • IT CAN HELP YOU IDENTIFY 'SUGAR' CONTENT.

  • IT HELPS YOU UNDERSTAND THE CALORIES PER SERVING WELL.

WHAT ARE 5 THINGS YOU SHOULD ACTUALLY LOOK FOR WHEN READING A FOOD LABEL?

  • SERVING SIZE AND SERVINGS PER CONTAINER. SERVING SIZE IS BASED ON THE AMOUNT THAT PEOPLE TYPICALLY EAT. ...

  • Calories. ...

  • Percent Daily Values. ...

  • Total Fat. ...

  • Saturated Fat and Trans Fat. ...

  • Unsaturated Fat. ...

  • Cholesterol. ...

  • Sodium.

*FULL ARTICLE IN NUTRITION SECTION

BODY by BRUNEAU: TIP OF THE WEEK

FACTS: YOU DON’T NEED TO LIFT HEAVY WEIGHTS TO STAY IN SHAPE. YOU JUST NEED TO LIFT ENOUGHT WEIGHT TO STIMULATE THE MUSCLE.

n fact, going lighter than you think you should might end up making you stronger in the long run. Resistance training to failure at lighter loads is a viable option for individuals who desire to get stronger, but do not enjoy lifting heavy or prefer a muscular endurance approach to training.

Body by bruneau: tip of the week

Keeping a high protein diet is a FAT LOSS hack.

- You are full eating less calories.

- You build more muscle.

- You have crazy energy.

- You have zero sugar crashes.

The secret to weight loss is getting at least 120g of protein/day.

PS! LOSE FAT, NOT HARD EARNED MUSCLE!

BODY by BRUNEAU: TIP OF THE WEEK

Rest and recovery is just as important as exercising regularly . . .

Nobody questions the value of exercise training for optimal athletic performance and improvement. But rest and recovery is an equally essential component of an exercise program because it gives the body time to repair, rebuild, and strengthen itself between workouts.

Evidence shows that more than 5 days a week training increases your risk of musculoskeletal injury.

Rest is physically necessary so that the muscles can repair, rebuild and strengthen -- continuous training can actually weaken it. Without sufficient time to repair, the body will continue to breakdown from intensive exercise.

Overtraining often occurs from a lack of recovery time. Some signs of overtraining are feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury.

Benefits of a Rest Day:

Rest days are critical for athletes at all levels. Getting adequate rest has both physiological and psychological benefits.

Promotes Muscle Recovery:

Exercise depletes the body's energy stores, or muscle glycogen. It also causes muscle tissue to break down. Giving adequate muscle recovery time allows the body to "fix" both of these issues, replenishing energy stores and repairing damaged tissues. Beyond treating initial tightness and improving circulation with therapeutic remedies like heated blankets, proper rest is the most important component.

If you don't allow sufficient time off to replenish your glycogen stores and give your muscles time to recover from damage, performance will be compromised. Further disregard of replenishment can lead to sustained muscle soreness and pain.

Helps Overcome Adaptation:

The principle of adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill. At first, it’s difficult, but over time it becomes second nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

But there are limits to how much stress the body can tolerate before it breaks down and suffers injury. Doing too much work too quickly will result in injury or muscle damage. Doing too little too slowly will not result in any improvement. This is why personal trainers set up specific programs that increase time and intensity at a planned rate and allow rest days.

Prevents Overtraining:

Too little rest and too few recovery days can lead to overtraining syndrome. This condition is thought to affect roughly 60% of elite athletes and 30% of non-elite endurance athletes.5 And once you have it, it can be difficult to recover.

The consequences of overtraining are many. Research has found that it can increase your body fat, raise your risk of dehydration, lower your libido, and worsen your mood.