Health Redesigned Blog

Don’t HIIT Yourself Into the Ground

There is an increasing trend of doing short, high-intensity workouts. These workouts are referred to as HIIT or high-intensity interval training. It’s a form of anaerobic conditioning (without oxygen) that can deliver faster results than other styles of training. HITT workouts include doing repeated short bursts of maximal intensity or high-intensity effort. They come in all shapes and sizes, with varying exercises. The number of sets and repetitions can also vary from workout to workout. Generally, workout sessions are short and sweet, lasting less than 30 minutes.

HIIT workouts were intended to supplement training. They were never designed to be your entire fitness program. I love HITT when it’s done properly. It can deliver amazing results. HITT can yield significant changes to body composition in a relatively short period of time. The biggest problem with HIIT workouts is the way they are executed. If you do intense workouts day in, day out, by the end of a month or...

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How to Raise a Healthy Child

Kids are impressionable. They want to be like their role models. They also love to learn- if taught the right way. When kids have poor eating habits their growth and development is fueled by a lack of nutrients. That means that they aren’t getting the appropriate fuel to help them grow. Their brains need a variety of nutrients. This includes lean protein, unprocessed carbohydrates vitamins, minerals and lots of high-quality fat.
 
It’s easy to thrust our chosen diet on our children. But sometimes that’s not the best choice. Children do not thrive on low-fat diets. They need protein to build their muscles. When we deny our children these essential nutrients during their development, we can inflict permanent damage to them.
 
Compare this scenario to a seed potted in poor quality soil. It may grow but not develop to it’s fullest potential. The plant will lack strength and durability against stressors. It will...
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The Secret to Your Perfect Beach Body

To get the perfect beach body you need to starve yourself for a few months before your vacation. You have to hit the gym hard and spend hours on the treadmill. By vacation time you can fit into your skinny jeans. Then you can splurge while you’re away and gain it all back. Sound familiar???
 
This approach is so wrong, yet so common. The yo-yo cycle of weight loss and gain can be hard on your body. It sets you up for difficulties losing weight down the road. It’s also hard on your hormones because your body doesn’t know what’s going on.
 
A better approach is to maintain a healthy weight all year long. Keeping your weight within five pounds of your goal weight will make it much easier to stay on track. You can tighten up or loosen up your diet as needed. You’ll never need to lose large amounts of weight.
 
To prevent the yo-yo cycle of weight loss and gain, I work with clients to keep their mindset on the right track. Start...
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The Top 5 Kitchen Gadgets Every Foodie Needs

It’s that time of year when you start thinking about what to get for that hard to buy someone on your list. Here’s a list of must have’s for anyone who’s a foodie or anyone that wants to make an effort at eating better. Click the image to bring up the Amazon link for purchase information.

Vitamix 5200 Blender

This Blender is just what you need to do almost everything. It blends, chops, stirs, mixes, and grinds. I use mine just about every day. It can make smoothies, soups, sauces, spreads and probably some other “s” words. I like this model because it’s got enough features to adjust the blending speed without being overly complicated. The size is perfect- you can blend small or large amounts. My favorite thing about this blender is the durability. I literally choked when I saw the price of it the first time. However, when I consider that I was burning through other brands every year, I’ve actually saved money by investing in a Vitamix....

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Why 10,000 Steps Doesn’t Work For Weight Loss

There’s a belief that by taking 10,000 steps per day, you’ll lose weight and stay in shape. Taking 10,000 steps per day can get you closer to meeting exercise recommendations. You should get 150 minutes of moderate intensity activity or 75 minutes of high-intensity activity per week. Getting your steps in does not ensure that you’ll lose weight.
 
You may be meeting your exercise requirements. This doesn’t account for all the other factors related to weight loss. Other factors include your stress level, blood sugar regulation, diet, and the quality and quantity of your sleep. It’s important to address all these factors when you try to lose weight.
 
Helen started walking for weight loss. Her goal was to get at least 10,000 steps each day. She was doing a great job of increasing her activity and yet she was gaining weight. Why?
 
After going through her routine, I found out that she was using a coffee shop as...
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Did You Check Your Blood Pressure Today?

Checking your blood pressure may be one of the most important things you do today. As a nurse who works on an acute stroke unit, I see the impact of prolonged high blood pressure or hypertension, firsthand. It’s not pretty. The saddest part is that the damage from uncontrolled blood pressure is very preventable. Hypertension Canada states that 50% of Canadians stop taking their blood pressure medication within the first year of therapy.  Unfortunately, high blood pressure often has no symptoms, so it’s difficult to know when you have it. It can slowly creep up over time and you have no idea it’s been there. Ignoring the problem won’t make it go away. So what can you do to prevent irreversible damage?

Identifying Hypertension

The most important part of treating hypertension is knowing that you have it. “I feel fine,” is NOT an ok assessment of how your blood pressure is doing. Ever hear of the frog in the boiling pot of water? He...

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Tricky Treats- Four Ways to Control Your Cravings this Halloween

It’s that time of year again. When the candy producers pull out all their marketing tricks to make you want to buy more treats. It’s all in the spirit of Halloween, but it’s gotten out of hand.

To start off- who’s got leftover candy from last year? Raise your arm high. Shout out loud and proud. I know you’re out there. What I want to know is, how much candy did you start with if you still have candy left over? And what do you plan to do with all of that candy? If you haven’t already bought your new stash for this year, consider giving it all away. Or throwing away your stale candy. But does it really go bad? Probably not for many years.

Consider that every treat or candy that you buy is just that. A treat. It’s not meant as an everyday indulgence. It’s not meant to be eaten all year. And what are you really eating? Wax. Food coloring. Sugar. Definitely not part of a healthy diet. Don’t be fooled by words like natural, fruit juice...

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Thinking of Going Vegetarian? Think Again!

An article on the Forks Over Knives website talks about becoming a vegetarian. I couldn’t resist going through it. It’s called Things That Happen When You Stop Eating Meat. It describes the seven amazing benefits that you get when you give up meat.  Read it first and then pop back here! At least once a week I hear someone say, “I’m giving up meat to be healthier.” I love trying to understand why women are ready to give up meat forever, in the interest of better health. I’m going to offer my thoughts about their comments in favor of a vegetarian lifestyle.

At least once a week I hear someone say, “I’m giving up meat to be healthier.” I love trying to understand why women are ready to give up meat forever, in the interest of better health. I’m going to offer my thoughts about their comments in favor of a vegetarian lifestyle.

1. You’ll reduce inflammation in your body.

This point suggests that you will...

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Three Easy Ways to Ward Off Depression After Athletics End

Athletic careers can end due to illness or injury. This sudden change often turns into a downward spiral in health. Pain leads to inactivity, with weight gain quickly following. Depression is a common symptom in this negative spiral, leading to more pain and illness. You are not alone in this situation and there are many things you can do to help yourself.

Change up your exercise

There are very few conditions that prevent you from doing every single exercise. There are thousands of different exercises to choose from. You’ve got almost no excuse for not doing something to keep you active. In initial phases of illness or injury, it might be more important to focus on rest. At some point, you’ll need to focus on activity again. The biggest mistake I’ve seen athletes make is to stop doing exercise altogether. Exercise is your stress relief, your pleasure, and your passion. Cutting it out completely has a huge negative impact on your mental health. Focus...
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Improve Your Posture to Prevent Injuries- Part Two

Last week I pointed out how important it is to focus on good posture. How did you do? It’s easy to slip into habits that are harmful over time without realizing it. I’m sure that you found many times when your posture was less than ideal. With intentional focus, you’ve become more aware of what your body is doing.
 
You now have a better idea of how your muscles, nerves, and tendons can get angry from poor positioning over time. It’s not just your habits during the day that matter. It’s also what you do with your body while you sleep that counts. If you’re sleeping for 7-9 hours of sleep each night then that’s a lot of time to reinforce poor posture.
 
Think about that little ball that you snuggle into before you fall asleep. You are reinforcing a forward head position, shoulders that roll in and a forward curve to your spine. All bad things. While I want you to be comfortable, I’m more concerned about your...
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