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November Health Tips

Here is the November Health Tips from Legends Training Centre.

Without a healthy diet, it is difficult to concentrate, pay attention, remember and learn. This is especially critical to a child’s success in school, and the back-to-school season is the perfect time to make some healthy changes to your entire family’s diet and be sure that everyone is getting enough brain food! Eating foods with folate, omega-3 fatty acids and tryptophan are some of the best ways to get the nutrients you need to your brain.

November Health Tips

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October Health Tips

October Health Tips

Here is the October Health Tips from Legends Training Centre. We will keep it short and full of value. We look forward to seeing you at Legends!

1Get your game on: Playing video games with a lot of action sequences can sharpen your visual skills by 20 percent.

2Hit the sauce: People who munch on apples, eat applesauce, or drink apple juice are 27 percent less likely to develop metabolic syndrome — a combination of health problems, such as increased blood pressure and blood-sugar levels, that can lead to heart disease and diabetes, research shows. Other studies suggest that eating apples may reduce your risk of breast cancer.

3Take a nature break: Heading outdoors for 30 minutes when the sun is shining can make you happier and improve your brain’s ability to process new information, according to a recent study.

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September Health Tips

September Health Tips

Here are your September Health Tips from Legends Training Centre…

A few September Health Tips can easily be incorporated into your lifestyle. Every small positive change makes a difference!

1Get crackin’: Adding one egg a day, yolk and all, to your diet can increase good HDL levels without increasing bad LDL cholesterol levels. Low levels of HDL have previously been linked to memory loss.

2Strike a pose: Relaxation techniques like yoga or meditation help your body beat the symptoms of stress before they harm your health, according to researchers at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

3Tap into the magic of mushrooms: White button mushrooms can boost your immune system by improving how your T-cells work, according to recent preliminary studies. T-cells are the white blood cells that help protect your body from harmful intruders.

4Try the silent treatment: Being exposed to just 35 decibels of noise (about the sound of people talking softly) while in bed could raise your blood pressure by six or seven points, according to a recent study. Snooze more peacefully by investing in a white-noise or sound machine.

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August Health Tips

August Health Tips

Here are your August Health Tips from Legends Training Centre…

1Play red light, green light: For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.

2Reboot your brain: Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Feel like you’re operating on autopilot? Snap out of it by going for a quick walk down the hall.

3Shrug it off: Strengthening your trapezius muscle, which runs from your shoulders to your neck and upper back, can reduce chronic neck pain by up to 80 percent.

4Be cuckoo for coconut: An oil high in fatty acids made from coconut oil has been shown to burn fat and promote weight loss, according to a study in the American Journal of Clinical Nutrition. People who consumed four to five teaspoons of this type of oil (in baked goods and through cooking) every day for 16 weeks lost almost four pounds more than those who used olive oil.

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July Health Tips – Legends Training Centre

July Health Tips – Legends Training Centre

Here are your July Health Tips from Legends Training Centre…

1Give lip service: Thirty minutes of making out can improve allergy symptoms. Research shows that kissing reduces the amount of chemicals your body releases in response to allergens.

2Turn up the heat on your sheets: Bedding contains thousands of dust mites that can irritate sensitive skin and exacerbate eczema, according to a new study. Wash sheets in H2O that’s at least 140 F. to make sure you kill the critters.

3D-stress: Getting plenty of calcium and vitamin D can decrease your risk of developing a stress fracture by 20 percent. Active women should strive for 1,000 IU of vitamin D and 2,000 milligrams of calcium daily to keep their bones strong, experts say.

4Clean up your mouth: Two ounces of yogurt a day (the typical container holds six ounces) may protect you from gum disease, a recent study says.The “good” bacteria in yogurt helps fight germs in your mouth.

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June Health Tips

June Health Tips

Here are your June Health Tips from Legends Training Centre…

1Get a massage: Certain trigger points — spots of tension in musculoskeletal tissue — can cause back pain. Ask a massage therapist or other bodyworker who specializes in myofascial release or neuromuscular therapy to focus on these points during a massage.

2Nuts make great office snacks: They are full of protein and fat. These two nutrients help sustain your energy over a long period of time. When you’re energy is sustained, you’ll be able to focus and be more productive. A high‐carbohydrate snack, like crackers, granola/breakfast bars, or muffins will often give you a short burst of energy…and then the inevitable crash … hence the need for that third cup of coffee.

3Eat Avocados: For dry skin, incorporate more avocados into your diet. They’re rich in monounsaturated fat and vitamin E, both of which promote healthy skin. Try them on salads and sandwiches, and even in smoothies.

4Make small talk: Engaging in casual conversation with others may help keep you as sharp as doing a word puzzle, according to some studies. Just 10 minutes of daily chatter appears to improve mental function and preserve memory.

5Hydrate: To treat an acute migraine, drink a full glass of water — dehydration can trigger headaches. Even if you need to take a medication for the pain, try wrapping your head with an Ace bandage so that it covers your eyes, then lie down and breathe deeply. This often helps the pain pass more quickly

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August Health Tips

August Health Tips

Here are your August Health Tips from Legends Training Centre…

1Curry Favour: Hot, spicy foods containing chilies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes.

2Eat Your Stress Away: Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

3How Much Physical Activity Do Children Need?: Children aged 5-11 should accumulate at least ONE HOUR of moderate to vigorous-intensity physical activity daily. But more is even better!

4I Say Tomato: Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

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Health Tips for June

Health Tips from Legends Training Centre

June Health Tip #4: Boost Your Workout by Drinking Green Tea

Summer is rapidly approaching! That means BBQs, vacations, family and friends. Don’t let your health regime get lazy along with the long summer days. Legends Training Centre has your June Health Tips to keep you on track.

1 Have some honey: Research suggests that honey may be more effective than over-the-counter cough syrup at quelling nighttime coughing. Use a medicinal-grade variety such as manuka honey and take up to 2 teaspoonfuls at bedtime.

2 Eat broccoli: For healthy gums, put this green vegetable on your grocery list. It’s an excellent source of vitamin C and provides calcium as well, both of which have been linked to lower rates of periodontal disease.

3 Don’t miss out on calcium: Studies have found that supplementing with 500 to 1,200 milligrams of calcium daily may ease premenstrual symptoms. Other research suggests that getting calcium from foods (low-fat dairy, whole grains, cruciferous vegetables, spinach, and beans) may also ease PMS.

4 Drink green tea: Hot or iced, green tea can help rev up your workout. Its catechins, antioxidants, and caffeine help increase the metabolic generation of heat. Drink a cup about 10 minutes before exercising.

We hope you found the June edition of Health Tips informative. Remember to check back every month as we provide new health tips to help improve your mind, body and overall well being. And if you have any questions, feel free to contact us at: Legends Training Centre or 780-800-4825. Have a great June!

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