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Votre Bien-Être: Cultiver des Habitudes Saines

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C’est VOTRE Année : Prenez Votre Bien-Être en Main

Bonne année à tous! Le mois de Janvier est le mois officiel pour prendre soin de soi et beaucoup de gens cherchent par inadvertance à établir de meilleures habitudes de vie après une saison des fêtes remplient d’aliments « festifs » et de mousseux.

(Nous sommes tous coupables!)

En tant qu’entraîneur en santé et bien-être, j’aime quand mes clients me raconte qu’ils commencent l’année avec un mode de vie sain. Commençons ce changement ensemble! Prenons notre santé et notre bien-être en mains…un pas à la fois.

Noter vos objectifs, documenter votre nutrition et avoir un programme de conditionnement physique sont de bonsmoyens pour atteindre vos but. Avoir un bon journal pour identifier votre nouveau mode de vie est crucial pour voir votre progrès et atteindre de bons résultats. Vous pouvez vous procurer une copie du journal que j’ai créé à l’aide de mes connaissances professionnelles et de nombreuses années de formation et d’expertise en matière de bien-être, de condition physique, de nutrition et d’établissement d’objectifs.
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Ci-bas, vous trouverez les endroits clés à travailler pour atteindre vos objectifs de santé et de bien-être. Croyez-moi, il ne faut que quelques petits changements pour créer d’énorme différence:

 

Régime

La première chose que la plupart des gens pensent en termes de bien-être est le régime alimentaire. Quand il s’agit de manger sainement, je vie par ce mantra: «Mangez de la vraie nourriture provenant principalement des plantes. » Cette idée nous viens du livre En défense de l’alimentation par Michael Pollan et peut être aussi retrouvé dans un documentaire PBS basé sur le concept que des habitudes alimentaires « healthy-ish » (traduction : saines la plupart du temps).

Je crois qu’il est important de respecter autant votre esprit que votre corps, ce qui signifie que de temps en temps vous devez donner un peu, et puis vous pouvez obtenir un peu. Par exemple, si vous prévoyez manger un gros steak pour le dîner avec une pomme de terre au four, du beurre, pain à l’ail (avez-vous l’eau à la bouche?!), il est peut-être une bonne idée de se faire un plan pour le restant de la journée (tel qu’un smoothie sain pour le petit déjeuner et une salade pour le déjeuner).

Il est inutile de prendre note de chaque calories consommées car ceci augmentera seulement votre niveaux de cortisol, ce qui peut vous faire prendre du poids (surtout dans le ventre). La philosophie «healthy-ish» aide donc à mieux apprécié la vie avec modération.

 

Hygiène du Sommeil

Sleep hygiene

Se priver de sommeil est la cause première de tous les maux. Nous connaissons tous les effets indésirables du manque de sommeil: sensation d’engourdissement ou de lenteur en après-midi, Irritabilité, douleurs musculaires, diminution de la productivité au travail, s’endormir en regardant la télévision et bâiller tout au long de la journée…et la liste continue!

Mais avez-vous réalisé que le manque de sommeil peut contribuer à certains problèmes de santé graves, tels que les maladies cardiaques, augmentation du risque de diabète et d’obésité (un sommeil adéquat est nécessaire pour le bon fonctionnement du glucose et la régularisation de l’insuline), le risque de dépression et d’autres maladies mentales?

Alors, comment pouvons–nous avoir une bonne hygiène de sommeil? Il y a plusieurs mauvaises habitudes qui doivent être rompus au coucher: Les écrans d’ordinateur et cellulaires doivent être mis de côté, plus de nourriture quelques heures avant le couché et limité vos breuvage caféiné et alcoolisé.

Vous pouvez également essayer de mettre en œuvre de nouveaux rituels avant de se coucher tel que le yoga pour aider à équilibrer vos pensées, promouvoir le calme et la détente. Une autre façon d’améliorer votre sommeil serait de savoir combien d’heures de sommeil vous avez besoin pour bien fonctionner pendant la journée. Chaque personne est différente et le nombres d’heures optimal d’heures définira les individus qui ont besoin plus de sommeil qu’un autre. Un bon truc pour découvrir le montant d’heure de sommeil optimal, aller vous coucher 15 minutes plus tôt à chaque jours (y compris le weekend) jusqu’à ce que vous commencez à vous réveiller avant votre réveil matin. Vous avez trouvé votre chiffre magique d’heures de sommeil une fois que vous vous réveillez par vous-même pour un minimum d’une semaine.

 

Exercice

Sans aucun doute, un plan d’exercice modéré est une partie importante pour votre bien-être. Il existe différentes exercices pour tous les niveaux et qui ne doivent pas nécessairement inclure d’être membre à un gymnase et vous donnera toujours les résultats que vous recherchez.  Il est toujours recommandé de commencer avec un instructeur de conditionnement physique qui vous assurera une orientation et une formation appropriées pour éviter les blessures graves.

Pour les personnes qui ne peuvent pas se permettre de se payer une passe au gymnase, l‘aide professionnelle d’un entraîneur de bien-être ou un entraîneur personnel est une bonne façon de commencer. Les experts en conditionnement physique (comme les entraîneurs de la santé, les instructeurs de conditionnement physique et les entraîneurs personnels) ont l’expertise pour guider et inspirer. Écoutez votre corps et ne vous poussez pas trop vite puisque c’est comme cela que vous risquez de vous blesser.

 

Corps, Esprit et Âme

Meditation

Une bonne santé mentale est essentielle pour améliorer votre bien-être. Réduire le niveau de stress est crucial pour atteindre un bien-être total. Encore une fois, avoir un bon entraîneur de bien-être pour vous guider et vous encourager à travers tout cela assurera votre succès.

Avoir une bonne santé mentale signifie également d’être conscient de votre environnement. Ceci inclus être conscient de ce que vous mangez et buvez et de ce que vous faites pendant la journée. Vous devez être mentalement, émotionnellement et spirituellement prêt à accueillir des habitudes saines dans votre vie!

La méditation permet à votre esprit d’ouvrir et aide à vous conscientisez à ce qui se passe dans votre vie et environnement. Il y a plusieurs cours de yoga qui dédient 10 minutes à la fin de la classe pour faire exactement cela – ceci est appelé savasana. C’est une excellente introduction à l’art de la méditation!

Si vous cherchez à améliorer votre bien-être ce mois-ci et que vous aimeriez recevoir l’aide professionnelle d’un entraîneur de santé et de bien-être, je suis là pour vous.

Visitez mon site Web ou contactez-moi directement et commençons ensemble!

Avec amour, Sophie.

 

Step into Spring—Literally!

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As winter dissipates, many of us may feel sluggish. Sometimes the weather just isn’t good enough for producing the motivation to slip on our runners and get outside for a quick run or whatever it is that gets our adrenaline pumping. But with longer days, warmer weather, and an excellent reason to swap sweaters and fleece coats for cute spring apparel, we don’t have any excuses to not step into this season with energy and a healthy, toned physique!

Let’s optimize the beauty of the outdoors, while we motivate ourselves to look and feel good mentally, physically and emotionally.

Accountability

Let’s face it, there is a strong correlation between our perceived physical appearance and our self-esteem: when we feel fit, we feel good. But that doesn’t just happen with simply visualizing what you want to achieve while laying in bed at night—you actually have to set a goal, make a commitment, and keep yourself accountable to your wellness goals.

When you keep yourself accountable and push yourself to do things that benefit and validate yourself, the results and subsequent transformations are immaculate because you did it for YOU! Stepping into spring is as easy as finding an enjoyable route to jog around, a set of bleachers at a stadium to climb, or finding a great hike path to push yourself through.

Motivation

It’s funny how you can easily forget the potential you have to regain the power and strength that lies in your own body. When you put the time and effort into strengthening your muscles, your whole body benefits because you’re spiking your heart rate, burning fat, and toning up at the same time. Your butt, thighs, core, and arms will thank you by becoming stronger and showing definition—and the positive reinforcement that creates for you is invaluable.

Physically, mentally, and emotionally, you’ll become a healthier version of you, one step at a time.

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Let Me Help

If you need help tracking your wellness goals, you can purchase My Wellness Journal. As a certified health coach, I’ve designed it to help keep you accountable, and track your progress. It’s available in hardcover on Blurb Books at http://www.blurb.ca/b/6928405-my-wellness-journal, and in digital download on Etsy at http://ow.ly/Z0dtt.

If you need some great recipe inspiration, you can visit my recipes page HERE.

Be well; get fit!

My Wellness Journal

 

4 Reasons to Meditate Today

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Life is busy. We try to fit in as much as possible and do our very best with every task we challenge ourselves with. We want to rock sales and marketing and hiring and firing, while also attending every PTA meeting and field trip and social function we possibly can. We scan Pinterest for cute birthday ideas for our kids or spouses, and we feel the need to produce homemade food for our families and fit in quality time with our pets, all while trying to get that next promotion and make enough money to feel that we’re excelling at life.

Although we read endless articles offering ways to achieve balance between our personal and professional lives, and know that living in the moment is good for us and will improve our experiences, we often end up burnt-out and depressed. In other words?

We need to slow down.

One really great way of learning to let go and be present and enjoy stillness, is to meditate. Even if it’s only for 2 minutes, in your vehicle, on your lunch break, it’s important to consciously breathe and be still every day. Here are 5 reasons to start mediating today:

Your body will work more efficiently when permitted to take a break.

It’s the same way cat-naps work. Just a few minutes of closing your eyes, breathing in more oxygen, and allowing yourself to be still can benefit your body (and brain!) immensely. Avoid burnout by meditating twice a day, for 5 minutes at a time.

Yes, really.

You’ll sleep better.

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Meditating just before bed can help to lessen the output of cortisol and produce a better night’s sleep.

Our brains need a break from digital.

In 2016, we spend more time on our iPhones and iPods and laptops and desk tops than we do sleeping at night. Our insatiable need for instant answers and constant communication leaves our brains (and eyes!) exhausted and strained.

Give your brain and eyes a break by shutting the action down, closing your eyes, and focusing on breathing. Notice when your thoughts wander, and gently guide them back in.

Give yourself the gift of less.

That perfect person you’re trying to keep up with? She’s stressed.

Don’t be that mom or that friend or that spouse. Remember that life is about living now, in the moment. Sure, we can work towards future goals, but what’s the point in sacrificing your present experiences for future ones? You don’t even know if you’ll be around to enjoy them! So enjoy now. Meditating can help to remind us to be grateful and thankful and feel blessed for what we have, not what we want. We don’t need everything our neighbours have, including their stress. Refuse to keep up—it’s better for your health. For more tips on how to improve your health, please visit HERE 

Weight Loss Supplements: Are Fat Burners Really Worth It?

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Commercial weight loss supplements are often filled with caffeine and one or more of the following natural extracts reported to have “fat burning” effects: green tea extract, green coffee bean, raspberry ketone, and garcinia cambogia. This article will describe what these compounds are all about, their effectiveness and safety.

FAT BURNERS

Several weight loss supplements are marketed as being “fat burners”. The “fat burn” refers to (in a more scientific term): a specific biochemical process called fat oxidation, where body fat (“lipids”) are broken down (“lipolysis”) and used by the body as an energy source, or alternatively released as heat2. Today’s weight loss supplements promise to enhance this process, to cut the fat and pounds, upon ingestion of the following compounds:

  1. Green Tea Extract. Rich in catechins, green tea extract is reported to enhance fat oxidation by increasing the availability of noradrenaline within the blood3. Noradrenaline is a hormone with many roles, which includes stimulating fat oxidation for energy purposes. This is the same chemical our bodies release during the “fight-or-flight” response when we are placed in a seemingly harmful or stressful situation. Some studies have also suggested that catechins reduce the absorption of fat from our diet.

 

  1. Green Coffee Bean. A biologically active component found within green coffee beans is chlorogenic acid (CGA). CGA stimulates fat oxidation in a similar fashion as catechins Additionally, a recent study suggests that CGA may have anti-diabetic properties as it was shown to regulate blood sugar levels4. Unfortunately, coffee drinkers may not receive these benefits, as the roasting of green coffee beans produces another compound called HAQ, which supposedly reduces the beneficial effects of CGA.

 

  1. Raspberry Ketone. A compound found within red raspberries, used in several processed foods and cosmetic products to add flavoring and aroma. The use of raspberry ketone in weight loss gained popularity in 2012 when it was showcased on the Dr. Oz show. Just like green tea and green coffee bean extracts, raspberry ketone also increases noradrenaline levels.

 

  1. Garcinia Cambogia. This is a type of small tamarind fruit that hails from Southeast Asia. Garcinia cambogia is stipulated to reduce the accumulation of body fat via the inhibition of citric acid lyase, which is an enzyme involved in the synthesis of fat. This effect is due to the high content of hydroxycitric acid (HCA) that is found within the fruit. Some studies also report that HCA causes weight loss by increasing the release of serotonin, a hormone known to boost one’s mood and reduce appetite5.

EFFICACY AND SAFETY

The research shows large variability in the effectiveness of these compounds to actually increase fat oxidation rates and reduce fat mass. While some studies show significant reductions in weight (up to 5% of total body weight) over a 3 month period, other studies show absolutely no effect. The variability arises due to differences in supplements used during the clinical studies, as well as the types of individuals tested (i.e. we all respond differently due to our genetics, composition and lifestyle). Thus, while one product may be useful for one person in improving body composition, in another person there will be no significant changes.

The most worrisome fact about these weight loss supplements is the effects they have on other parts of the body. As mentioned above, most of the “fat burning” components act to increase noradrenaline levels. Noradrenaline not only has effects on fat tissues within our bodies, but also on our lungs, brain, muscles, heart, etc. While these effects are useful during the “fight-or-flight” response (or similarly during exercise) to allow us to escape quickly (or workout harder and faster), chronically heightened levels of noradrenaline is extremely harmful. Consequently, studies done on both animals and humans have reported side effects that include dry mouth, headaches, insomnia, vomiting, abdominal pain, tremors, adverse cardiovascular events (e.g. high blood pressure, abnormal heart rhythms), kidney failure, psychological disorders, and seizures.

THE SKINNY ON FAT BURNERS
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Before you consider using a weight loss supplement, even one as harmless sounding as “garcinia cambogia”,  think about how you’ll feel if the product does not work for you, the money you may have wasted or the potential side effects. Best bet is to discuss with your doctor first, and consult with a health and fitness coach on healthier, more natural ways to lose the fat and excess pounds. Always be critical before trying a new health supplement, and understand that the promises that the companies selling these products make often do not match up with the findings from unbiased research studies.

 

REFERENCES

1 Marks (2004). Obesity in America: It’s getting worse. Clinical Diabetes 22(1):1-2

2 Thermogenesis. American Journal of Clinical Nutrition 23(8):1009-1010 Retrieved from: ajcn.nutrition.org/content/23/8/1009.full.pdf

3 Westerp-Plantenga et al. (2006). Metabolic effects of spices, teas, and caffeine. Physiology and behavior 89(1):85-91

4Ong Wei et al. (2013). Anti-diabetic and anti-lipidemic effects of chlorogenic acid are mediated by AMPK activation. Biochemical Pharmacology 85: 1341-1351

5Onakpoya et al. (2011). The use of garcinia extract (hydroxycitric acid) as a weight loss supplement: a systematic review and meta-analysis of randomized clinical trials. Journal of Obesity 2011, article ID 509038

 

AMANDA CHEO

Amanda is a recent Master’s graduate from the University of Ottawa, where she completed exercise physiology-related research within the department of Cellular and Molecular Medicine. In her free time, you can find her out running the Rideau canal in Ottawa or at the gym for her favorite group exercise classes.