Buy Local Produce Instead of Imported Where Possible
Public health officials are warning of an outbreak of the intestinal parasite cyclospora, commonly found in imported produce and causing food poisoning-like symptoms.
So far 83 cases of cyclosporiasis have been reported to the Public Health Agency of Canada in Ontario, B.C., Quebec and Alberta. Officials have not yet determined the source of this outbreak but say past outbreaks in Canada and the U.S. have been due to imported produce, specifically pre-packaged salad mix, basil, cilantro, berries, mesclun lettuce and snow peas.
“Cyclospora is a microscopic single-celled parasite that is passed in people’s feces. If it comes in contact with food or water, it can infect the people who consume it. This causes an intestinal illness called cyclosporiasis,” the Public Health Agency reports.
Food may become contaminated with cyclospora during the growth, harvesting or transportation phases, particularly by contact with infected food handlers during packaging or through contaminated irrigation or tap water.
The outbreak appears to have begun in May and the last reported case was on July 18. Most cases have been seen in Ontario, however there have been three reported in B.C., five in Quebec and one in Alberta.
Because abstaining for imported produce is difficult for many people throughout Canada, the Public Health Agency suggests a number of ways to mitigate chances of ingesting cyclospora.
Consumers should follow these safety tips when handling food:
Source article: http://www.vancitybuzz.com/2015/08/intestinal-parasite-cyclospora-outbreak-linked-to-imported-produce/
Reasons why Belly fat is stubborn
Whether it's from missing out on sleep to genetic factors, there are plenty of reasons why abdominal fat, which can be a predictor of heart disease, Type 2 diabetes, insulin resistance, and even some cancers, may be stubbornly sticking around for so many people in our population. So what does this mean? It means that exercising and eating right may not be enough to get rid of your stubborn belly fat. Getting rid of belly fat is important for more than just physical appearance. Excess abdominal fat particularly visceral fat, the kind that surrounds your organs and protrudes the stomach out is a predictor of heart disease, Type 2 diabetes, insulin resistance and some cancers. If diet and exercise haven’t done much to reduce your stomach, then hormones, your age and other genetic factors may be the reason why.
There’s one naturally occurring human hormone in particular which could be causing you to retain belly fat. Cortisol is the stress hormone. It’s an important hormone that’s essential for human survival. For instance, whenever your body experiences any type of stress, whether it be mental or physical, the body secretes cortisol which then initiates a cascade of other physiological responses necessary for your body to keep functioning. You can look at it like an emergency generator. If the main source of electricity goes out in your area from some unforeseen incident, the emergency generator kicks in to give you power until the main source is fixed. But the emergency generator isn’t meant to provide power for the long term. And that’s a lot like your cortisol. Cortisol turns off many of the normal physiological mechanisms and turns on many temporary physiological mechanisms - the operative word being temporary.
In a normal situation, cortisol production only lasts for a short period of time and afterwards, all metabolic functions go back to normal. Yet this is where things can go wrong, because in many cases these stresses that cause your body to secrete cortisol occur way too often and stay on for way too long. So when you’re body experiences constant stress, it continuously secretes cortisol and which is when cortisol becomes counterproductive to your body. Depending on how long and how much cortisol is circulating in your body, it can seriously compromise your health and alter your metabolic process causing you to gain stubborn unrelenting belly fat. Researchers at Yale University found slender women who had high cortisol also had more abdominal fat. So, if you tend to gain belly fat easily and have a difficult time getting rid of it, there’s a strong likelihood that you’re producing too much cortisol. If you’re constantly feeling tired, it means you’re not recovering enough. Inadequate recovery means that your body still has cortisol coursing through your body. In situations like this, it’s best to give yourself a break and and let your body rest. Your only going to do your body more disservice by pushing through the fatigue. In fact, you’ll only be increasing your cortisol production and making your belly fat even more difficult to burn off.
If you’re among the 30% of North Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: GET MORE SLEEP. A 16-year study of almost 70,000 women in the US found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The US National Institutes of Health suggest adults sleep seven to eight hours a night. So remember getting a minimum of 7-8 hours sleep every night, decreasing the amount of time spent with toxic and negative people and environments each day that cause negative stress, adding a little prayer/meditation/quiet time with no electronics daily, and/or adding a good yoga class to your routine 1-2 days per week for 30-90 min. will help combat this greatly.
As every person grows older the body changes how it gains and loses weight. Both men and women experience a declining metabolic rate on average of about 2% each year after the age of 30-32 , or in other words the number of calories the body needs to function normally for the average active adult, though extremely active and pro-athletes over age 30 have a slightly different scale for which their nutrition intake should be more regulated such as by a registered dietician, registered holistic nutritionist, or nationally licenced athletic trainer with current nutrition counseling accreditation for long term performance while optimizing organ health and longevity.
On top of the decline in metabolism with age, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, M.D., professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold on to weight in their bellies. The good news is you can fight this process. A daily run, kickboxing, or Spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, M.D., an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Eating too many processed foods
“Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies,” says Patton. “ Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says. Organic green tea, and mangosteen fruit, and acai berries are also high in antioxidants and fiber.
The body doesn’t react to all fats in the same way. Research correlates high intake of saturated fat like the kind in animal meat and dairy products to increased visceral fat, says Patton. On the other hand, monounsaturated fats like the kind in olive oil and avocados as well as specific types of polyunsaturated fats such as omega-3s, found in almonds, walnuts, sunflower seeds, and fatty fish like salmon have anti-inflammatory effects in the body, help promote optimal brain function and are good for the joints. If those good fats and good cholesterols are eaten in proper portions do your body good. Yet we aware that eating too much fat of any kind increases your overall daily calorie intake and could lead to weight gain anyway, so enjoy healthy fats in moderation only.
And if you feel like you’re already getting enough sleep and rest, here are some simple but effective dietary tips that you can include to further help you reduce cortisol levels in your body:
Unmotivated or Depressed
Reducing belly fat takes a combination approach of a healthy balanced diet that is high in fiber and low in starch carbohydrates and refined sugar, contains no artificial or man altered sweeteners, along with regular and consistent cardiovascular, motivational, resistance/weight training. If you are willing to do the work and get professionally sound guidance and training, you can move past genetics and lose it. If you have any form of body dismorphic disorder you must be monitored by a physician and Special Populations accredited trainer during this process.
A New Zealand paper did research that showed recently that metabolic syndrome was linked to a greater risk of Alzheimer's disease and other forms of dementia later in life. Now depression has been added to the list of ailments linked to excessive belly fat, and losing weight through dieting doesn't seem to reverse the problem.
"Weight gain is the major contributor to metabolic syndrome and depression, but we also observed that in many people who are obese, losing weight is not enough to reduce the symptoms of depression," said An Pan, a nutritionist at the Harvard School of Public Health and one of the authors of the study, which appears in a recent issue of Diabetes Care. "In fact, losing weight by dieting may actually increase stress and depressive symptoms," Pan says. A better approach, he says, would involve more exercise, which helps the body burn some of the deep fat packed around abdominal organs - the cause of the large belly often carried by people with metabolic syndrome. Those wanting to lose weight are encouraged to eat a healthy diet and participate in physical activity. Pan also recommends psychiatric counselling for people who are depressed. The paper found evidence of a vicious cycle - metabolic syndrome contributes to depression, and depression contributes to metabolic syndrome, apparently by causing people to overeat. Pan and the other authors of the paper suggest several possible mechanisms for this two-way interaction. For example, depression affects the metabolism in ways that could increase blood pressure, reduce the body's ability to absorb glucose and promote the accumulation of belly fat. Also depressed people are more likely to lack the motivation to get exercise.On top of that, some antidepressant medications promote weight gain.
In the other direction, metabolic syndrome promotes inflammation, which has been linked to depression, and makes the body less sensitive to leptin, the hormone that suppresses appetite after eating.Low levels of leptin, as well as leptin insensitivity, have been shown to produce depressive symptoms. Also, damage to blood vessels in the brain caused by high blood pressure and other consequences of metabolic syndrome may produce symptoms of depression, and are believed to promote dementia, as other studies have found. Another study, just published in the journal Neuropsychopharmacology, reports that pioglitazone, a drug that helps prevent diabetes by enhancing the body's sensitivity to insulin, also appears to boost the effectiveness of antidepressants in people with major depression. The drug helped even when taken by depressed people who didn't have the metabolic problems that signal the approach of diabetes. The authors believe that pioglitazone (sold as Actos) counteracts depression by helping the body use glucose more efficiently, just as exercise does.
Apparently the accumulation of belly fat, which may be a consequence of too much sugar in the blood or toxic artificial sweeteners being stored in those fat cells, also contributes to elevated blood sugar and several other problems, including depression. "I think the major message of our paper is that depression, cardiovascular disease, stroke and other problems begin early even in people who do not have diabetes," says Pan.
"So prevention should begin early for people with metabolic syndrome. We should pay attention to their mental health, and for people with mental health problems we should monitor their blood glucose, blood lipids and blood pressure to control their risk of cardiovascular disease and stroke."
Workouts may need a change or adjustment
To get rid of stubborn belly fat, you have to ramp up your workouts in a safe but vigorous way. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. In fact, the low-intensity exercises experienced no significant changes at all. “You need to exercise at full intensity, working very vigorously, because the end goal is to burn more calories and high intensity exercise does just that,” says Tanya Zentner, a British Columbia based registered personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time. If you have Joint problems, had a joint replacement surgery over 6 months in the past and had proper physio therapy and active recovery training, or respiratory conditions such as asthma or COPD, you can still do these kinds of high intensity workouts if they are modified, adjusted, or spaced out in a safe way and monitored by a nationally registered or certified trainer with special populations training with collaboration with your family physician or surgeon.
Performing countless crunches and not getting anymore results? Switch it up! When you’re down to your final inches of belly fat, the basic crunch won’t be the exercise that finally reveals your six-pack. Spot reduction is a myth. Doing functional exercises that use the all the muscles in your core — abdominals, back, pelvic area, oblique muscles — as well as other body parts that use more muscles at once utilize a higher rate of calorie burn while you are doing them. Planks are a good functional exercise because they activate not just your core muscles but also your shoulder, arm, leg, and butt muscles to build lean muscle, burn calories, and still be more gentle on the joints because it is an isometric exercise and does not require moving of the joints during the exercise of resistance against gravity.
If all your life you tend to pack the pounds around your middle rather than your hips and thighs and many people in your family have the same predisposition, then you’re likely apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.
If your testosterone levels are high — something that can occur with polycystic ovary syndrome (PCOS) — you might have difficulty losing weight. “If you’re an apple shape and overweight, it’s a good idea to see your doctor,” Dr. Kashyap says, since there may also be a chance that you could be pre-diabetic or diabetic.
Loosing Weight & Keeping it off
What is Healthy Weight Loss?
According to the CDC - Centers for Disease Control prevention it's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily, about 1 to 2 pounds per week, are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you're ready to get started getting proper health education from a nationally licensed personal trainer and dietician in a step by step process is the best way to not only losing the weight but keeping it off. The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
Weight-loss and Nutrition Myths
Myth: Fad diets will help me lose weight and keep it off.
Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. Some of these diets may help you lose weight at first. But these diets are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets are usually unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems. Make healthy food choices. Half of your plate should be fruits and veggies.
Eat small portions. Use a smaller plate, weigh portions on a scale, or check the Nutrition Facts label for details about serving sizes. Build exercise into your daily life. Garden, go for family walks, play a pickup game of sports, start a dance club with your friends, swim, take the stairs, or walk to the grocery store or work. Combined, these habits may be a safe, healthy way to lose weight and keep it off.
TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.
Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.
Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm which is the part of a seed that acts as a food store for the developing plant embryo, usually containing starch with protein and other nutrients. Examples include wild and brown rice plus whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ part of the grain. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
People who eat whole grains in correct portions as part of a healthy diet lower their chances of developing some chronic diseases. Your grains intake should be whole grains. For example, choose 100 percent whole-wheat certified organic bread instead of white bread, and wild and or brown rice instead of white rice.
TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. To be sure of the correct amount for you contact an accredited local dietician such as those at the hospital or health unit. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:
Myth: "Low-fat" or "fat-free" means no calories.
Fact: A serving of low-fat or fat-free food may be lower in calories than a serving of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. These foods may contain added flour, salt, starch, or sugar to improve flavor and texture after fat is removed. These items add calories.
TIP: Read the Nutrition Facts label on a food package to find out how many calories are in a serving. Check the serving size, too—it may be less than you are used to eating.
Myth: Lifting weights is not a good way to lose weight because it will make me "bulk up."
Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig. Doing strengthening activities 2 or 3 days a week will not "bulk you up." Only intense strength training, along with certain genetics, can build large muscles.
TIP: Government guidelines for physical activity recommend that adults should do activities at least 3 times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. For more information call (250) 263-2156.
Myth: Physical activity only counts if I can do it for long periods of time.
Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time are acceptable for health benefit. You can spread these sessions out over the week. Though 30-60 min. per day is best and try new ways to make it fun like dancing, hiking, roller blading, playing tag or flag football with friends and family, or listening to music that makes you feel happy while walking your pet at a fast/brisk pace if your not ready or able to try jogging or running for cardio intervals which are short bursts of time linked together of moderate to intense activity such as: Walk 5 min., Jog for 1 min., Walk for 5 min., Jog for 1 min., Walk ...etc.
Here are some visual aids:
20 Tips to Help you Achieve and keep Your New Year's Resolutions
_It's that time of year again. Many of us finish the year with indulgences and celebration, and then start the New Year with the best of intentions and sincere resolutions to do things better. Unfortunately these good intentions often end up in frustration and disappointment and not many of us hang on to our New Year's resolutions past January. Sometimes we find ourselves even moving further away from our goals in the New Year rather than accomplishing our resolutions. As a nationally accredited personal trainer I regularly see this with my client each year, though it takes work everyone is truly capable of attaining their goals with proper training, planning, and setting up an environment that is conducive to success, plus a support network of friends co-workers is definitely an added bonus to achieving success and sustaining it.
So how do we take those good intentions and create a plan that will move our vision to reality? How do we avoid the discouragement of failed expectations that lead to avoidance and, even worse, the self-loathing that comes with the failure to achieve the lifestyle changes we want? The first thing we need to do is manage our expectations. If we reach too high, and try to grasp too much it is likely we will fall down quickly. Change does not occur by wishing it to occur. Whatever change we want will require a plan and some discipline - the achievement of New Year's resolutions needs to be done through a realistic and paced process. Research tells us that the most successful changes occur, and are maintained, when they are approached in a realistic, gradual and committed manner. Change takes time.
Once we have put some thought into our vision for the future, and set goals that are based on health rather than perfectionism, then the following simple steps can help you develop and maintain the resolve to achieve your goals.
1. Be realistic.
2. Aim for self-improvement and learning.
3. Line your goals up with your priorities.
4. Set a realistic time frame for change.
5. Focus on self-care and nurturance through the change.
6. Develop your patience.
7. Be honest with yourself - change requires commitment.
8. Look for ways to reduce stress, as it will undermine your discipline and your health.
9. Be prepared to try something new.
10. Be prepared to learn from your mistakes.
11. Celebrate the small steps.
12. Be curious and open to the learning.
13. Look for balance in life.
14. Stay focused.
15. Use self-care and self-reflection to help you accomplish your goals.
16. Look for others who share your goals, and support each other.
17. Have 'safe' people who will encourage you during your highs and lows.
18. Take actions to commit to good decision making.
19. Be non-defensive and open to examining poor decision making.
20. Have some fun along the way - joy can fuel positive change.
In the end, be kind to yourself as you grow, fail and succeed. There is no health in beating yourself up and setting yourself up for failure. Success often comes in packages we did not expect, so be open to things looking a bit different than you expected. Keep moving towards the things that you love and make you feel alive, and that path will lead you towards true change and growth. For professional assistance with achieving your fitness and body composition goals, call (250) 263 - 2156. Happy New Year!
healthy diet & EXERCISE IS NOT ENOUGH FOR SOME
Do you have more than 20 pounds to loose and can't seem to shed the unwanted weight? Do you crave certain foods and can't stop the craving, THEN FEEL BAD AFTER? Here's why:
To get help for you or a loved one battling with food addiction you can contact Bellwood Health Services Canada or Last Door BC for more information, or for a personal/one-on-one treatment and resource information that is local in the North Peace Region contact Lisa Horvath. For obesity specialized and medically collaborative supervised fitness, health, and safety training contact Tanya Zentner.
If this video was interesting to you you may be interested in the Skinny on Obesity TV show from UCTV of the University of California.
What if Blaming the OBESE IS BLAMING THE VICTIM?
This TedMed conference is one of the most ground breaking ideas and on going medical research of the past year, impacting the medical and general populations globally. The results of this research will be revolutionary to not only health and fitness industry and medical treatment of various forms of obesity, it will also open the eyes of the public to stopping abuse of the millions of obese people on our planet. I hope that they add the variable in the tests to cover the percentage of the populations of patients needing professional counseling for food addictions just like any other drug or alcohol abuse to the research data findings. As it will be interesting to see out of the test population of 100, 000 patients or more how many patients were insulin resistant that were or were not yet obese with the correlation of if the insulin resistance and if it was the true cause of the obesity either currently or future risk for those patients, and if so how much rate of causation was presented for that test group. Also, in those patients that were already obese level 1, 2, or 3, how many were diagnosed with food addiction to those foods and chemicals that are in almost all processed foods in North America now. It will be great if the honest and clear test results also shows quantifiable and irrefutable data that proves that our planet as a whole via government enforcement should force food manufacturers to use only traditional ingredients and stop putting sweet toxic chemicals known as artificial sweeteners and man altered sweeteners into any foods for human or animal consumption and heavily penalize those who break those laws for their own additional greedy corporate profit while harming the public.
Snow shoeing is a great way to get exercise in the snow and to enjoy nature's beautiful scenery.
How to Recover From Pneumonia
Pneumonia is an infection of one or both lungs caused by bacteria, viruses,or fungi. Alveoli, the small air sacs located inside the lungs, become inflamed and may fill with fluid when infected. This inflammation can cause a phlegm-filled cough, trouble breathing, chest pain, fever or chills. The severity of the illness and the mode of treatment may differ depending on the type of infection, but bacterial and viral pneumonia may require hospital-level care. Despite the course of treatment, recovery from pneumonia is a long process and symptoms may recur until the immune system has fully fought off the disease. Read the following recommendations to learn how to recover from pneumonia for efficiently:
1) Complete the recommended treatment as prescribed by your healthcare professional
2) Regain your strength, and rebuild your weakened immune system, by getting plenty of rest and replenishing lost fluids and nutrients.
3) Gradually resume your usual routine with your doctor's permission. You may still be easily exhausted, so slowly take on one or two daily activities in order to give your body a chance to fully recuperate.
4) Protect your weakened immune system by avoiding individuals who are ill, highly populated environments, and air out your bedroom daily for 1 hour with fresh outside air from a window, or use a medical grade air filter if you have no window, to evacuate contaminated air from the room.
5) Schedule followup care promptly, including chest x-rays or other diagnostic tests, to ensure the infection is gone before resuming a full work load and resuming fitness training with your trainer.
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!