In a recent study, psychologists from Duke University compared the antidepressant effects of aerobic exercise training to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. They randomized depressed patients to one of the interventions and found that after four months about 40 percent of the subjects were no longer depressed. Those who exercised or received the medicine had higher and comparable response rates, but they were only slightly better than the placebo group. Those who exercised at a moderate level – about 40 minutes three to five days each week – experienced the greatest antidepressant effect. So they interpreted that to mean that exercise was just as good as medicine. And in that particular study, the high placebo response meant that nonspecific influences like patient expectations and the attention from the study personnel during monitoring visits may have caused the therapeutic response. (www.psychologytoday.com/ca/blog/brain-bootcamp/201009/can-exercise-cure-depression)

So, why does exercise work?

Exercise not only increases blood flow to the brain, it also releases endorphins (the “happy” hormone). Exercise stimulates neurotransmitters like serotonin, which can also improve mood. Furthermore, doing something good for your body can help increase self-esteem. It can be hard to do a workout, but most people feel better afterwards. Exercise can help to improve sleep quality, which can also help improve your overall mood.

Some tips to increase motivation:

• Get your gear together so you’re ready to go. Pack a bag and put it in your car so you can head to the gym right after work. Or have it all ready to go first thing in the morning, so you can get your workout done right away.
• Make an appointment with yourself and KEEP IT. Schedule it into your day when you are more likely to follow through. If you’re not a morning person, plan for after work or during your lunch break.
• Find a workout partner. People who work out with a partner are much more likely to stick with their program.
• Don’t overdo it! Go easy to start, and increase your intensity as you feel comfortable. If you do too much too fast, you might get discouraged.
• Make sure it’s something you enjoy. A workout is always better if you look forward to doing it!

Ultimately, exercise is beneficial, no matter what the reasons. Why not give it a try, and see how much better it makes you feel? What have you got to lose?

Corinne Newell

Curtis Health

With warmer weather finally upon us, it is natural to think about changing our diet to be in harmony with the new season. This is a natural change that both our mind and body desires. Do you ever wonder why you crave salads all summer long and warm comfort food in the winter?

Our bodies are influenced by the different climates and for optimal health we should live in congruency with those changing seasons.

Seasonal eating means eating foods that are available and locally grown.

Some benefits to seasonal eating are:

• It keeps us attune to the earth and the cycles of nature
• It is more economical
• Cleaner foods because less preservatives are required when foods are not stored
• More nutritionally dense
• More variety in your diet (offering more support for good gut health)
• Less impact on the environment (shipping, preservation)
• Supports local farmers
• Opportunity to grow your own food
• Education for children with a vegetable garden
• Provides the right type of fuel to protect and support us for that specific season

Spring: Purification, rejuvenation

Cleansing or fasting can be done in this season. Just like cleaning and purging those closets, your body is ready for purging. Chlorophyll rich green foods are great cleansers. Consume an abundance of leafy greens including beet tops, swiss chard, kale and collards. Add herbs such as parsley, dill and cilantro to meals. Increase your consumption of fresh fruits and vegetables, sprouted seeds and beans.

Summer: Growth, activity

A lighter fresh diet, high in water foods, is required in hotter weather. Continue with the local fruits and vegetables, including the abundance of local berries available. Include juicy fruits such as melons and citrus with high water content in your diet (may not all be local but find the ones that have travelled the shortest distance). Decrease cooked foods and increase raw salads. Decrease heavy proteins and fats and incorporate more fish and lighter oils. Iced herbal teas infused with berries, citrus or cucumbers will help you consume more water.

Autumn: Harvest, nourishing

As weather cools our bodies require more cooked foods and slightly heavier proteins and fats. Harder fruits such as apples and pears should be consumed along with root vegetables. Other harvest foods would include whole grains, raw seeds and nuts.

Winter: Warming, rebuilding

In the colder temperatures we often need more fuel to generate more energy. This comes in the form of richer, denser foods. A little weight gain may even be normal during these months. Our bodies require complex carbohydrate from whole grains, squashes, potatoes, sweet potatoes and root vegetables. Meat and poultry are usually consumed more as crock pots, stews and soups are made.

Seasonal eating not only fuels your body but nourishes your mind, energy and spirit. It provides the right type of fuel as our cyclical rhythm and needs change.

Embrace the new season with a trip to a local Farmers Market or start planting your own garden for an abundance of fresh, local vegetables throughout the spring, summer and fall!

https://bcfarmersmarkettrail.com/

Find a Farmers Market near you!

Good Cardiovascular health requires good circulation as blood carries oxygen and other essential nutrients to the body cells while removing cellular waste and toxins. In order to effectively do this your blood vessels, need to be strong, flexible (relax and contract) and free of blocking debris.

Cholesterol often gets blamed for poor CV health however recent research is finding that inflammation and diets high in refined carbohydrates and sugars are major contributing factors to poor CV health.

Cholesterol is essential for life. It is present in every cell in the body and is crucial for:

• Strengthening cell walls
• Aiding in the exchange of nutrients and waste across cell membranes
• Maintaining the myelin sheath in central nervous system
• The production of cortisol and reproductive hormones
• The production of bile for the breakdown of fats
• The production of vitamin D from UVB sun rays.

Lipoproteins carry cholesterol through the blood stream. Low density lipoproteins (LDL) carry cholesterol from the liver to the blood stream while high density lipoproteins (HDL) moves cholesterol from the blood stream back to the liver.

LDL particles, which are often referred to as ‘bad cholesterol’, come in two sizes, large and small. It is the small dense LDL that are most damaging if left in the arteries and can contribute to arterial disease. Balance of the HDL and LDL is important to limit any buildup of blood cholesterol in the blood stream.

Exercise directly impacts lipoprotein metabolism by increasing HDL and decreasing the small dense LDL and triglycerides. (Triglycerides are part of small dense LDL process)

This positive change from exercise is not permanent though and therefore exercise must be repeated on a regular basis. The frequency and duration of exercise is more important than intensity when it comes to balancing cholesterol levels.

Diet is important in maintaining good CV health as it can effectively decrease small dense LDL particles. Recommendations for healthy cholesterol levels include:

• Consume high fibre foods, found in vegetables, fruit, legumes and whole grains. Fibre can act like a sponge and remove cholesterol from the gut.
• Eat Vitamin C foods (berries, cantaloupe, kiwi, mangos) as vitamin C decreases LDL and increases the strength and compliance of blood vessels.
• Ensure good gut flora. Healthy microbiomes assist in decreasing LDL levels. Eating fermented foods such as sauerkraut, kimchi, kombucha can support healthy gut flora.
• Consume copious amounts of garlic, onions, celery, raw walnuts and almonds. These foods decrease LDL and triglycerides and increase HDL.
• Eat a variety of colorful fresh fruits and vegetables for a high intake of antioxidants. Antioxidants help the body detoxify damaging free radicals
• Increase consumption of dark leafy greens
• Drink lots of filtered water
• Reduce the intake of refined carbohydrates and sugars. These foods increase blood sugar levels and contribute to the liver converting the extra blood glucose to cholesterol and triglycerides. They also contribute to overall inflammation in the body.
• Avoid all trans fats – hydrogenated and partially hydrogenated fats. These are found in most processed foods.
• Replace coffee with green tea as green tea decreases LDL. Green tea does still contain some caffeine so be cautious of intake.
• Consume moderate amounts of healthy fats such as olive oil, avocado oil, sesame oil and grapeseed oil.
• Avoid processed foods as they are high in refined carbohydrates, sugar and unhealthy fats. All of which contribute to high LDL levels.
• Stress hormones increase blood glucose levels and therefore contribute to inflammation and increased LDL and triglycerides. Managing stress can have a direct effect on decreasing LDL levels.
• Laugh often!! Laughter dilates small blood vessels which can improve circulation! J

September is often like the autumn version of the New Year’s Resolution. It’s the inevitable time during the year where our minds need a pep talk in order to get back into a routine; back to work normal hours, get the kids back in the rhythm of school again, and to get back into a routine at the gym.

We get it, summer is a difficult time of year to keep a routine going. The lake, beach, hiking, camping, fishing, beers on the patio, road trips.  But now that it’s back-to-school time (yikes!) here are some tips to help you get back into your best fitness routine!

Make a Commitment

Announce your intention.

If you make a commitment to go to the gym on a specific and regular schedule, for a specific amount of time, you take the pressure off yourself to decide daily if you should go.  For example, commit to going for a workout 3 times a week until November.  Be vocal about it, tell everyone, add it into your schedule and post it.  You’ve now made your commitment and you’ve now made yourself accountable.

Workout with a Friend

It’s always more fun to work out with a buddy! Having accountability of a friend and the social support of a good habit makes it more likely to stick.

Plan & Prepare

Schedule your workouts in advance. Lay your gear out the night before and plan your meals ahead of time. Success is simple when you plan ahead. If you know your gym time is at 5pm, your gym bag is already in the car when you get off work, and dinner is in the slow cooker, life is easier!   If you know you’ll put it off, plan ahead to get up in the morning for a quick 30 minute workout before your work day.

Make it fun!

If you don’t enjoying going to the gym, it’s going to be harder to get back on track. Do something you enjoy doing. There are so many different ways to move our bodies, and to have fun doing it! Join a challenge, set a goal or reward or find just an moving activity that you’d enjoy to get you started back.

Start Small

When we’ve been away from the gym for a time, whether it’s a week or over a month, we aren’t usually at our strongest or fastest when we first get back at it. So be realistic with your expectations of yourself. Don’t beat yourself up if you’re not still where you hoped you’d be –it’ll come back with getting into a regular routine again.

Just a few tips to help you get started.  Happy September!

Holism: in medicine- care of the entire patient in all aspects of well being, including physical, psychological and social.

A holistic nutritionist works through preventitive and proactive health care through natural nutrition.

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Hi, my name is Nancy Coles and I am a Holistic Nutritionist as well as a personal trainer.  I have been in Health and Fitness for over 25 years.

As a holistic nutritionist I assist you in achieving your goals and reaching optimal health and balance through a positive transormation that is suitable for you and your lifestyle.

Do you suffer from digestive or intestinal issues?  Blood sugar balance, skin problems, poor energy levels or sleep problems?  Are you looking for sports performance improvement through a healthier diet?  Or do you wish to lose some body fat?  Whatever your goals or issues I would love to assist you in reaching your goals and finding a healthier you.

For more information contact Nancy at Nancy@curtishealth.com or personaltraining@curtishealth.com

TERMS

‘Natural nutrients’: Natural, alive, good quality.

Natural: unprocessed, unrefined food

Alive: still contains live enzymes such as fruit, vegetables and sprouts

Good Quality: grown in soil rich in essential nutrients such as organically grown foods (pesticide free and without synthetic fertilizers).  Grass fed meats, organic poultry, wild fish, organic free run eggs etc.

WHAT WE DO

Nutrition: Quality, mindful eating, digestion, elimination, blood sugar balance, gut health, micro fora

Lifestyle: sleep, stress coping mechanisms, hobbies, family life, exercise, eating patterns, vacations, toxins, alcohol, drugs.

Supplements: Quality, quantity, timing.

Body/Mind/Spirit: Balance, baggage, chakras, self care, self worth, connection between imbalances and emotional issues.

Below is a review of the Carrot Rewards App from our very own Laurie B.

Laurie is a Fitness Professional, not a millenial and self proclaimed “technologically challenged” person.  She “gets” this app, you will too….

This is a FREE healthy lifestyle website and/or APP made in conjunction with the Province of B.C.  You register and choose the partner you want to earn points with, such as your SCENE card toward free movies.  You get a nice welcome bonus and then 10 or more points per play.

Short, informative questionnaires are available to answer every few days that teach you about nutrition, activity and other healthy topics.  Although I am a Personal Trainer I have learned a few interesting facts and I can see the level of knowledge expected from the general public.

I have not tried the STEP feature, but one is available, and they offer prizes and challenges.  Recommended for general engagement in a healthy lifestyle.

I like the app because they send messages to play, but not too many messages and the topics vary quite a bit. (I like points and just went to a free movie thanks to carrot rewards – it was Ocean’s 8 in case you want to know)

Download in Apple or Google Play Store.

www.carrotrewards.ca

Research suggests that exercise that includes strategically timed introspective moments is powerful in boosting your mood, improving your enjoyment of the workout—even making your brain healthier. Whether it’s choosing an inspirational playlist to listen to while lifting weights, reflecting on gratitude while hiking or injecting your run with positive self-talk, there’s a good reason mind and body co-exist more often in current workout trends. However, adding a mindfulness component to a fitness practice is more than a buzzy trend. It’s a game changer

It can be helpful to set an intention for why you are working out to begin with. Is it to have more energy? Lose weight? Get stronger? Live longer? Improve your mood? When the going gets tough during your workout, you can then remind yourself of your original intention. Having an intention for your workout can also add meaning and focus to what you are doing.

For optimal results, making a mind-muscle connection is key. Mind-muscle connection is a term used to describe the focus on the muscle being used and consciously placing intention behind the movement. In order to have proper control over your body, you must create and maintain neurological pathways. This takes time and focus, but will soon become habit. Without making a conscious connection to the muscles you are working, there is more reliance on momentum, putting stress on your tendons and ligaments. If you find it challenging to make a connection to a muscle while doing weighted exercises, try lowering the weight, slowing down the movement and avoiding any swinging or bouncing.