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Sitting with “Palms Up” to help with Postural Awareness
We see a lot of clients in our practice that struggle with proper posture on a day to day basis. Sometimes, it is our careers that put us in a bad position for a good part of the day. Then our body learns that this is a normal position and adapts to it. We can also have structural issues going on such as scar tissue that pulls us down and can affect our ability to maintain proper alignment.
There is a simple exercise that we show people to help maintain good posture and train the body to keep tall and not slump down.
** Sit up tall and press your shoulders back and then place hands in a “palms up” position. This locks the collarbones and will not allow you to slump forward.**
We get our clients to try it in a seated position with palms facing down first to demonstrate how easy it is to slump forward. Next, we get them to do the palms up method and try to slump. It is much more difficult to let your body get into a poor posture position.
Use this simple technique while: watching TV, at the cinema, in a car, or at your computer. This will help get you back up to where you are supposed to be.
There are so many benefits to good posture, and here are just a few:
Such a small and simple change that can make a huge impact on your daily living!!
Which Personality Type are You?
I am a total book nerd. When I was a kid, reading was my favourite activity. I even used to keep track of how many pages I read (maybe I shouldn’t admit that!). I recently finished reading Gretchen Rubin’s book, “Better than Before”, and I absolutely loved it! She studied what drives and discourages people from changing their habits. She states that while there is overlap, most people are dominant in one of four personality traits.
Here are her 4 Personality Types:
• Upholder: an upholder is more internally motivated, likes rules, and meets deadlines. They won’t feel comfortable crossing the street unless the light is green. Hello me:)
• Questioner: this type of person questions rules and only accepts them if they make sense. They may cross the road on a red light if there are no cars coming and they think it is safe.
• Rebels: these people hate rules. If you tell them to do something, they will do the exact opposite. The rebel will run across the busy road on a red light and dodge the cars.
• Obliger: an obliger is more externally motivated. They do not follow self-imposed rules as easily, but do things because they don’t want to let other people down. The obliger will not cross on a red light because they want to set a good example for others
According to Gretchen, Questioners and Obligers make up the majority of the population. Upholders are the smallest percentage of the population. I am very much an Upholder, so that was really surprising to me…I didn’t think that my way of looking at the world wasn’t common.
I love this information because it helps me to better understand myself so that I can set myself up for success when trying to change habits. It also helps me to related better to my patients and loved ones. My husband is very much a Questioner…so now I understand why he has to ask lots of questions instead of just doing something I said that’s the way it should be done:)
There are still a few spots left for my test group my new program, “Your Best Life”. I am so excited to share what I have put together to help people set themselves up for success to reach their goals. Click here if you would like to join!
Get ready to get the tissues out - you have to watch this powerful video clip. My busy mind spends so much time thinking about all of the things I want to do, instead of enjoying the beauty that is present around me. Staying a few minutes longer to snuggle with my babies while they still want me to, instead of hurrying them along so that I can get a few more things done before I go to bed. Stopping to give my husband a hug, instead of playfully shooing him away when he comes over while I am washing the dishes. Enjoying the dance that is life while I have the ability to dance.
I hope that all of you have a wonderful Sunday "being".
Note: Thanks to Dr. Molly Scotchmer, ND for sharing such a beautiful clip.
Just like the name of my Facebook Group, “Healthy Eating Made Easier”, I really do believe that healthy eating doesn’t have to be hard. It’s just a matter of having the right information, doing a bit of planning, and being open to trying new foods. Here are some easy swaps you can make in your kitchen to help improve the health of your diet.
· Greek Yogurt instead of Regular Yogurt: it contains twice the amount of protein. Don’t be tricked into the no-fat versions. Fat is part of what makes our food taste good, and also helps to keep us full. If we take it out, then often more sugar is added to make it taste better, and we end up eating more food because we are still hungry. Look for a brand with no more than 10g of sugar in 125 ml. I buy plain yogurt, and then drizzle it with honey to please my kids’ sweeter palates.
· Quinoa instead of Rice: Quinoa is one of the only grains that contains a full complement of amino acids (amino acids are what protein is made up of). Like fat, protein also takes longer to digest, so it helps us feel full, and keeps our blood sugar more stable than a grain, like rice, that contains only carbohydrates. If you’re looking for a way to save time, you can batch cook quinoa (pronounced “keen-wa”), so that you can easily use it to make a breakfast porridge, salad or a side dish throughout the week.
· Coconut Oil instead of Cream: this was a great new discovery for me this summer. In the past, I tried drinking my coffee black, but it just wasn’t the same. Now I blend my coffee with 1 tsp of coconut oil and a splash of pure vanilla, and then sprinkle it with cinnamon. So tasty, plus coconut oil has lots of health benefits, and there are no artificial flavours or additives.
· Carbonated Water instead of Juice or Pop: we got a Soda Stream machine as a Christmas gift a few years ago, and we love it! Our household has never been a big pop or juice drinker, but we were regularly purchasing plain or naturally flavoured carbonated water. The Soda Stream is super easy to use (just a few pumps of CO2 into the water), and a new CO2 cartridge only costs about $25 (we are on our 3rd in as many years). If you like a bit of flavour, you can add some lemon or lime – either the real thing or essential oil, or you can infuse a fruit of your choice.
· Protein Smoothie instead of a carbohydrate rich Breakfast or Afternoon Snack: it’s so easy for breakfast and afternoon snacks to be really carbohydrate rich – that means we digest them quickly, spike our blood sugar, and then we crash and want something else to eat. Over the years, I have used various types of protein powders, and there are lots of good ones and not so good ones out there. For the last several weeks, I have been drinking Shakeology (Greenberry and Chocolate are my favourite flavours), a superfood containing protein powder that comes in a variety of flavours. Since I have realized I prefer to eat, rather than drink my breakfast, I have switched to having my protein shake in the afternoon. If I am at home, I blend it with greens, some fruit and/or a nut milk (coconut is my favourite). If I’m at work, I just mix it with water in my shaker cup. Easy peasy – tastes great, fills me up and super convenient.
So, there you have it, 5 easy swaps I have found to make healthy eating easier. I’m sure there are many more great ideas out there. I would love for you to share what you have found has worked for you.
I hate throwing food out. I often joke that it is due to the efficient German side of me. Whatever the reason, I was reading the October, 2016 issue of “Parents” magazine on a recent plane flight, and learned some new kitchen tips I thought I would share.
· Broccoli: take it out of the plastic, and store it upright in a vase in your fridge or on damp paper towels. Do the same with herbs. Hmmm….now I have to find a place to put these.
· Cucumbers: these should be stored on your counter. They will start to rot below 50F. Well, that was news to me!
· Eggs: best stored on a shelf and close to the back of the fridge where it is coldest. Why the heck do they put egg holders in the door? So silly!
· Meat: make sure you are storing raw meat on the bottom shelf and on a plate, so that the juices don’t drip on the foods below.
· Lettuce: you can extend the life of your lettuce by moving the greens to an airtight container lined with a paper towel
· Tomato Sauce: it often spoils 5-10 days after opening, so freeze what you won’t use within that time frame. That’s so simple, but genius! I don’t know how many times we’ve thrown out moldy sauce because we only use it once a week or less.
Great info, isn’t it? If you have other tips to share, I would love to hear what they are.