body mind spirit Archives

4 Tips for Healing your Soul if you have Experienced a Loss

May 16, 2022 by Wendy S

Do you feel as though your soul is in need of some healing? Maybe you have experienced a loss but you do not know how to go about dealing with it, on a personal level. Either way, it is vital to know that there are things that you can do to try and help yourself.

Source: Pexels (CC0 License)

Be Present

It is normal for you to want to escape from the feelings of grief that you have. It is also normal for you to want to turn to things that you feel may numb you. This could include comfort food or even shopping. Instead of doing things like this, you need to try and pour all of your energy into something more positive. This could be your work or your creativity. If you can do this, you will be able to heal yourself.

Raise Awareness

Do not try and push the pain away. Instead, try and bring awareness to it. Try and do what you can to relax in the midst of all the chaos, and also try and use it to your advantage. Now is the time for you to try and build yourself to be a stronger person and prove to yourself that you can work through just about anything. Now may even be the time for you to look into cremation jewelry crosses so that you can begin to heal your spirit as you work through the difficult time you are going through.

Plan for a Special Day

It is an excellent idea for you to look to your calendar. Map out any days that you may feel triggered on, and also take the time to learn how to cope. Nourish and even comfort yourself on days like this and also find healthy ways to cope. It may be that you try and spend more time with your family or that you simply try and reach out more. If you can do this, then you will soon see that people are in fact there to support you, and this can work wonders if you are on a spiritual journey.

Know that Grief is Fluid

Grief is fluid. It can change over time and there is no set path that you can follow to get through it. Sometimes you may move to denial and then acceptance, but shortly after you may find yourself feeling angry again. Either way, you have to know that grief is always changing and that you are never going to experience things in a logical or linear order. The sooner you can accept this, the more leeway you can give yourself when it comes to coping and this can work in your favour in general.

If you want to help yourself, then remember that talking to someone, or a friend is always a good idea. You may find that they can then give you the support that you need and that you can also count on them to pick you up when you are feeling down, so keep that in mind if you can.

The Benefits of a Cardio Workout

April 20, 2022 by Wendy S

When it comes to staying healthy and fit, most people think of lifting weights and doing strength training. While strength training is definitely important, another key element of a well-rounded workout routine is cardio. This blog post will discuss the many benefits of a cardio workout.

Photo by Andrea Piacquadio from Pexels

1) Cardio strengthens the heart and lungs

When you do cardio exercise, your heart rate and breathing rate increase, this helps to strengthen the muscles in your heart and lungs, making them more efficient at pumping blood and oxygenating our cells. A strong cardiovascular system reduces the risk of heart disease, stroke, and high blood pressure.

Additionally, regular cardio workouts can help to lower bad cholesterol levels and raise good cholesterol levels in the blood. This further reduces the risk of developing cardiovascular diseases.

2) Cardio helps to burn calories and lose weight

Cardio workouts are great for people who are looking to lose weight or maintain a healthy weight. When you do cardio, you burn calories both during and after the workout. Of course, the number of calories burned depends on the intensity of the workout, but even moderate-intensity cardio can help to boost metabolism and promote weight loss.

HIIT (high-intensity interval training) is a type of cardio that alternates between periods of intense activity and periods of rest. HIIT workouts are very effective at burning calories and have been shown to be more effective than traditional aerobic exercise at promoting fat loss.

3) Cardio improves mental health

Regular cardio exercise can help to improve mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which have mood-boosting effects. Cardio also helps to increase energy levels and enhance the quality of sleep. All of these factors can lead to improved mental well-being.

If you’re looking for a way to improve your overall health and fitness, consider going to a premium online bike store and adding some cardio to your workout routine. There are many different types of cardio exercises that you can do, so there’s sure to be something that fits your preferences and needs. And, best of all, you’ll reap the many benefits that come with a regular cardio workout!

4) Cardio increases energy levels

In addition to improving mental health, regular cardio exercise can also lead to increased energy levels. This is due to the improved cardiovascular function and increased endorphin production that comes with exercise. So if you’re feeling sluggish and low on energy, a quick workout may be just what you need to get your energy levels up.

There are many different ways to incorporate cardio into your workout routine. Some people prefer to do steady-state cardio, such as walking or jogging, while others prefer HIIT workouts or other types of interval training. No matter what type of cardio you choose, you’ll be sure to reap the many benefits that come with it!

So next time you’re planning your workout routine, don’t forget to include some cardio. Your body (and mind) will thank you for it!

Schedule your free appointment with Loblaws’ Dietitians today! #GuidingStarsCA #PCStars

July 17, 2015 by Wendy S

Since start this campaign with Loblaws, I have learned so much already! The Guiding Stars program makes choosing better products easier and when you meet with the Loblaws Dietitian, you will learn so much more!

Free Services available from your local Loblaw’s Dietitian

Each store with a Dietitian will have Free services available. Appointments or registration may be required, so check your store!

Here are some of the services available at my local store:

Complimentary Nutritional Services (Available by Appointment Only)
Healthy Eating for the Everyday Athlete and Athletic Recovery
Healthy Hydration
Zucchini, You Can Never Have Enough
Effortless Overnight Oats

Who are the Dietitians?

I called my local RCSS and made an appointment to meet with the Dietitian. If you are in the Oakville or Milton area, I highly recommend that you meet with Karolina! She is very knowledgeable and personable and we had a great time!

About Karolina Otto

Karolina Otto serves as your In Store Dietitian and supports all health and nutrition initiatives. Karolina brings 20 years of experience with an extensive background in foodservice management, nutraceuticall sales and marketing, child health and senior nutrition education. Karolina is a culinary enthusiast with a passion for making healthy eating fun and delicious. Her mission is to provide customers and associates with inspiring health as well as value-oriented solutions they can incorporate into their shopping experience and everyday lives. Karolina is a graduate of McGill University holding a B.S. degree in Nutrition and Dietetics and is a member of Dietitians of Canada. She is recognized for her passion for nutrition, health and wellness.

What happens at your appointment?

It all depends on you! Each appointment with the dietitian is customized to you and your health needs. You will learn how to shop and eat based on any diet needs that you have — diabetes, food sensitivities or allergies or sport training requirements, just to name a few.

She will give you all the information you need to make good food choices to keep you healthy.

Shopping with the Guiding Stars

After Karolina told me all of the great services she and Loblaws provide to Loblaws shoppers, took me for a tour of the store.

After she understands what her clients’ nutritional needs are, she shows them around the store, teaching them about food choices, how to read labels and how Guiding Stars helps them make better choices.

Produce

Since most produce doesn’t have a nutritional label on them, the Guiding Stars book lists everything you need to know. She explained that this is particularily important to diabetics who are concerned about their caloric intake. She also explained that since stars are give based on higher levels of fiber and lower levels of sugar, some fruits won’t get many stars, if any at all.

Understanding the Guiding Stars

As I mentioned above, those food that have a higher level of fiber and lower levels of sugar, will get a higher number of stars.

Reading Labels

This was an eye opener for me. I thought that I knew a lot about reading labels, but there were some key factors Karolina taught me.

The number of the nutritional label isn’t one serving. It is the weight of the food that is around 100 calories. So even tho the label says that 8 crackers are 100 calories if it is over 35 grams, that is more than one serving of that food group.

On my mark, get set, shop!

Armed with my new knowledge about serving sizes, Guiding Stars and labels, I am ready to make better nutritional choices for my family! I really recommed meeting with a Loblaw’s Dietitian!

(And if your’e lucky enought to be in the Milton or Oakville area, you’ll meet with Karolina who is fantastic!)

Click here to find a dietitian near you!

Getting healthier with a FitBit Charge – one step at a time #EveryStepCounts @telus

April 30, 2015 by Wendy S

I’m going to have to update this post because there is a new app that I really like!

For the past month, Craig and I have been using the new FitBit Charge to track our steps and fitness activities as part of the #EveryStepCounts Challenge with Telus.

The FitBit is a great addition to our workouts at the gym because it encourages us to keep moving. Reaching the 10,000 steps per day goal can be a challenge when you sit at a computer all day.

Easy to set up and easy to use!

The FitBit Charge isn’t intimidating at all. Plug it into your computer using its special connector, go to the FitBit setup page, download the software, follow the prompts, enter your info, and you’re set!

There is only 1 button on the device — it shows the time and the push it again and it shows your steps.

It even celebrates when you hit your steps goal by vibrating to let you know of your success!

Keeping you motivated!

What has helped me are the Challenges that you can do with friends. The Daily Showdown is a race to see who can get the most steps in one day.

Throughout the day, you get notifications on your progress and the progress of your challengers. It’s a nice push to keep moving. Several times I’ve parked at the back of the parking lot and walked just so that I could get those extra steps in!

Syncs with my other apps!

I can keep using myfitnesspal to track my food and, once synced, it will automatically sync with the FitBit app to show my calories consumed.

Same goes with my activities. If I spend 4 hours raking the grass, that won’t be a lot of steps, but it is a significant amount of work. I can add the cardio activity in myfitnesspal and it will sync with FitBit.

Want to challenge me?

Do you have a FitBit and want to keep motivated?

Add me as a friend (mapsgirl@gmail.com) and we can challenge each other and be healthier together!

Win a $50 gift card from Shoppers Drug Mart! #GetTheMostOutOfLife #giveaway

February 23, 2015 by Wendy S

For almost 18 months now, Craig and I have been on an amazing new journey to a better, healthier family! Vitamins and supplements are part of that healthy routine!

Shoppers Drug Mart and Life Brand are giving away a $50 gift card to help you on your healthy journey and #GetTheMostOutOfLife !!