Infrared sauna is one of my favorite health tools. In this post you’ll learn about the many health benefits of infrared sauna, the difference between near, mid and far infrared waves and what each is best for, and how to get the most out of your infrared sauna experience. I will also let you know the exact sauna I recommend and why it’s so special (hint: it contains a Himalayan salt wall … ahhhhhh!).[Read more…]
Today’s post is a guest post written by Sheila Olson of Fit Sheila. She writes on topics related to fitness and health. I’m happy to have her here on The Naturopathic Mama as a guest contributor, where she shares great information on getting the most out of your fitness routine:
Much attention is given to the importance of physical activity in achieving a healthy lifestyle. And for good reason — exercise plays a key role in overall wellness. However, there is more to a good fitness routine than pushing yourself to the limit every day. In order to get the most out of your routine, it’s also important to eat a healthy diet, warm up and cool down before and after workouts, make time for rest, and eliminate distractions. This article will explain why.
What you eat has a lot to do with how well you are able to perform during exercise. Nutrition is the fuel our bodies run on, so it’s essential to eat the right things at the right time. Breakfast is critical. Not only can a healthy breakfast lower your risk of obesity, heart disease, and diabetes, but it also helps to get your muscles and brain properly functioning for the day. Opt for breakfast foods that are rich in protein and fiber. Protein is also essential in the other meals and snacks of the day because it helps your body and muscles grow and repair.
Eating a healthy diet sounds great to almost everyone, but it can be difficult to follow every day. A couple of options that can help you stick to your goals are meal prepping once a week and using a meal delivery service. A local meal delivery or grocery service can make eating nutritiously much more convenient, and they also offer lower-calorie options.
Warming Up and Cooling Down
Another part of a solid fitness routine is making sure to warm up before a workout and cool down afterward. Preparing your body and allowing it to recover with walking and stretching will improve your athletic performance and help protect you from preventable injuries. When you warm up, you gradually start to raise your heart rate and body temperature, which increases the blood flow to your muscles. This helps your muscles from getting overly sore and reduces the likelihood of injury. When you cool down, your body is able to gradually recover from a heightened heart rate and body temperature, which helps to regulate blood flow.
Rest and Recuperation
The time between workouts is also important because it’s when your body repairs and strengthens itself. Depriving your body of rest and recuperation will hinder your performance, make injury more likely, and maybe even lead to concerns like anxiety and depression. Along with the physical reasons for resting, it can also help you to keep your work and home life balanced with your fitness routine. How often and for how long you take a break depends largely on the intensity of your workouts. For instance, if you were in a HIIT program, you would need more significant rest than you would if brisk walking was your exercise of choice.
It’s common knowledge that working out releases endorphins, which increase happiness. However, you can continue this feel-good phase while resting between workouts by finding something that makes you feel joyful. If you like a good story, pick up a book or watch a movie. If art is your passion, start a new watercolor painting or take a class. If you’re interested in music, consider learning to play an instrument, but be sure to do your research first. For example, if you wanted to try the saxophone, it’s a good idea to first explore your options before buying.
This one may not be as paramount as the other factors in achieving a solid fitness routine, but it’s nonetheless beneficial. When you’re at the gym, get off Instagram, Facebook, and/or any other social media sites. While these can be used as motivation during certain types of workouts, they are more likely to threaten your self-esteem and serve as a distraction from your goals. And we all know that there is ample time to be on social media outside of the gym. Try instead to be in the moment and fully embrace your workout.
A good fitness routine consists of more than just a string of intense workouts day after day. It’s essential to focus your diet and eat healthy options for each meal and snack. For your body to recover and repair, you need to warm up and cool down, as well as allow time for rest. Finally, try putting your phone away during workouts so that you can focus on your goals.
Photo Credit: Unsplash
I’d love to invite you to a webinar I’ll be hosting this Wednesday evening (6pm PST).
I will explain how Nrf1 and Nrf2 activation can switch on the healing power of your cells to reduce oxidative stress, heal mitochondria and boost detoxification.
When you need an energy boost to live your fullest life, want to slow down the aging process and prevent illnesses, or need to heal from a chronic disease – this is breakthrough medical information that you’ll want to hear.
RSVP here and the webinar link will be emailed to you prior to the event.
I hope to see you there!!
I know many of us take supplements (myself included), and I’m not saying that’s a bad thing. But what if you could activate your cells to switch on their own innate healing capabilities? What if you could reduce oxidative stress by an average of 40% in a month thus dramatically reducing inflammation, open up detoxification pathways, regulate healthy gene expression and boost your body’s natural glutathione production by 300%? All with a simple, natural formula. The benefits of Nrf2 activation extend from preventive medicine and anti-aging, all the way to helping the body recover from chronic health conditions.
With the Fourth of July well behind us, we really are in the thick of summertime. That means you’re likely spending more time outside, in the sun. For the most part, that is a really good thing. Being outside is so good for our physical and emotional health, but it isn’t without its risks. That is why it important to be sun-smart and safe when out in the sun!
Prolonged sun exposure damages our skin, increasing the risk for sunburn, thereby increasing our risk for skin cancer. But being in the sun can help boost our moods, and also helps the body produce Vitamin D. So how do we get the best of both worlds? How do we spend time outside reaping the benefits while minimizing the risks? [Read more…]
EMFs (Electromagnetic Frequencies) are a bit of a hot topic right now, and understandably so. What is less understood is what EMFs are, what they do, and the effect of EMF’s on your health.
So, what are EMFs then? EMFs are more accurately called “Electromagnetic Radiation;” they are a form of radiation that we are exposed to more than ever before due to modern technology. This lower frequency, man-made electromagnetic radiation comes from various devices (cell phones, tablets, computers/laptops, etc.), “Smart Meters,” WiFi, household electricity & appliances, automobiles, solar panels, high voltage power lines (both above & below ground), cell towers, and so on. [Read more…]
Candida overgrowth is an increasing problem and can cause symptoms that mimic many other health conditions – fatigue, poor exercise recovery, brain fog and insomnia to name a few. Digestively, Candida overgrowth and other imbalances in gut flora (generally known as dysbiosis) can also cause a host of digestive complaints such as gas, bloating, constipation and diarrhea. In children, Candida overgrowth can lead to behavioral and cognitive impairments – I’ve seen kids diagnosed with autism-spectrum disorders improving a lot in terms of behavior, cognition and emotional regulation, once Candida was put back in balance. So today I’m sharing with you my five favorite remedies for Candida overgrowth. [Read more…]
Are you a health practitioner who sees Lyme patients but needs more training and support to know how to effectively address it? Are you a patient who’s treating doc is Lyme-friendly but not as knowledgeable as they could be? I’m excited to announce that my new online course, Lyme-Ed For Practitioners, is now available. Lyme-Ed Online Course For Practitioners is designed to provide health care providers with comprehensive information on integrative approaches to Lyme disease treatment – everything from antibiotic protocols to herbal protocols to detox strategies; from practice management considerations to 10 things that can hinder your patients’ recovery. It provides ongoing support with bi-monthly Q&A calls and case studies to assist practitioners in becoming comfortable and confident helping their Lyme patients. [Read more…]
Last week I wrote a post about a laboratory test for infections and auto-immunity that I like by a lab called Cyrex. This week I’m going to highlight another one of their tests – the Mucosal Immune Reactivity Screen. It helps to evaluate what stressors are at work in the body culminating in triggering of immune reactivity in the gut lining and the mucosal barrier. [Read more…]
I’m always on the look-out for novel and interesting labs that are doing cutting-edge testing – especially in the light of working with chronic illnesses such as Lyme disease, autism-spectrum disorders, and autoimmune issues including PANS and PANDAS. Cyrex Labs have been around for a good while, but I’ve recently been learning more about their panels, and I’m liking their offerings. Lab testing for infections and autoimmunity is always a bit of a grey area especially when some infections suppress immune function and are hard to find.