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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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May Health Tips

May Health Tips

Here are your May Health Tips from Legends Training Centre…

Here are a few tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

1Start slow and make changes to your eating habits over time.. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

2Every change you make to improve your diet matters.. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

3Try not to think of certain foods as “off-limits.” . When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

4Avoid Fad Diets The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You’ll hardly notice, but it’ll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys).

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April Health Tips

April Health Tips

Here are your April Health Tips from Legends Training Centre…

It’s time to get your healthy lifestyle back on track. Here are tips to help you on your fitness journey.

1Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yogurt, whole wheat toast, and a boiled egg.

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.

3The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

4How 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!

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March Health Tips

March Health Tips

Here are your March Health Tips from Legends Training Centre…

Spring is Coming! Time to Get Your Health Routine Back on Track

Although you may still be seeing snow outside your window, the longer days and marginally warmer temperatures are the harbingers of spring in Canada. With spring comes the realization that hibernating all winter was probably not the most effective way to stay in shape. It’s time for a tune up! Here are some hints to get your started.

1Plan your week ahead: If there is a favourite gym/group class you can do before or after work during the week, lock that in to your agenda. Use your weekends for longer workouts that you can do during the day or integrate with your children’s sports days or other commitments.

2Train with purpose each day: Don’t wait ‘til you have an hour free to work out, train with purpose each day and you’ll see amazing results.

3Self Control: It can be tough to have self-control during meals. One way of controlling overindulgent eating is to pile your plate with healthy options so there is less space for the unhealthy alternatives. Also, no late-night snacking on leftovers. If you must, go for the fruit or vegetables.

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February Health Tips

February Health Tips

Here are your February Health Tips from Legends Training Centre…

Winter Blahs…Here Are Some Healthy Tips

1The Secret of Stretching: When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

2Eat Bananas: People whose diets are rich in potassium may be less prone to high blood pressure. Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.

3Eat Lunch Away From Your Desk: When you eat your lunch while responding to your emails, you may as well be eating your emails. While eating, it is best to focus on eating. In the end, you will better digest your food. You will also remember eating your meal and will feel more satisfied from it. Once again, preventing the need for that cookie downstairs.

4Don’t Give Up: It is hard to keep a diet going so if you do overeat on one day, don’t give up. Instead, wake up the next day and start afresh.

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