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Best Practices to Boost Overall Wellness
It can be difficult to stay on top of your wellness and health in the business of everyday life. Striving for overall wellness means embracing a balanced lifestyle that nurtures our mind, body, and soul. And while starting a wellness journey may be daunting, every small step you take has a positive impact on your health.
In honour of National Wellness Month, here are some practical tried-and-true practices to boost your overall wellness based on 47 years of experience!
NUTRITION
Nutrition is a critical part of your overall health. Not only does it provide your body with essential vitamins and nutrients, but it can also act as a preventative tool against disease and improve longevity. Try implementing some of the following nutrition tips into your routine:
– Drink 7-10 glasses of filtered or spring water daily. Chlorine destroys beneficial gut flora and can interfere with iodine absorption.
– Consume a diet that is 75-80% alkaline forming. An alkaline diet can support health by limiting processed foods and promoting whole foods.
– Go organic. Eliminate pesticides and other chemicals from your home. See the Environment Working Group’s Dirty Dozen.
– Focus on antioxidants. See Dr Josh Axe’s Top 10 Antioxidants.
– Enjoy fermented foods regularly. We’re big fans of Living Alchemy‘s fermented products which are available at Jo Anne’s Place.
– Use unrefined oils such as olive oil, coconut and MCT oils, sesame oil, and avocado oil.
– Consume 1-3 tablespoons of flax, hemp, or chia seeds daily.
SUPPLEMENTS
Poor overall health can often be attributed to vitamin and mineral deficiencies. The following are the most common deficiencies and recommended doses to rectify them:
– Bio-Strath is a great general supplement, made with herbal yeast which provides numerous vitamins, minerals, amino acids, and more to the body. Take 2X daily at different meals.
– Vitamin C. Take 100-1,000 mg daily when local fruits and vegetables are not available.
– Vitamin D. Take 1,000-4,000 IU daily. We recommend testing your vitamin D levels every couple of years.
– Omega 3 fatty acids – Consume daily unless fish, hemp, or flax are consumed regularly.
– Magnesium – 100-500 mg daily
– Probiotic – intermittent use along with fermented foods.
MEN AND WOMEN OVER 35
After 35, certain vitamins and minerals in men and women begin to decrease. It is important to maintain these at an optimal level to ensure your body is properly nourished.
– As you age, you can start to lose more Calcium than you absorb causing your bones to break more easily. We recommend a Calcium/Magnesium formula at 100-300 mg daily.
– Vitamin K2 promotes the calcification of bones and prevents the calcification of kidneys and blood vessels. Try 100-125 mcg every second day.
Healthy living is not a denial of the things you enjoy that do not provide health benefits. It simply assigns them an appropriate place and frequency in your lifestyle. One day each week take a break from your regimen and enjoy some guilt-free fun foods!
*Please note that this information is not intended to replace the advice of health professionals. Please check with your practitioner and/or pharmacist if you take prescription medications.
“Mother is a verb. It’s something you do. Not just who you are.”
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We've all been there. You set a goal for yourself to work out more but you can't seem to get into the routine. The workouts might be too hard or you might not have the energy for it. The World Health Organization (WHO) states that at least 1 in 4 adults do not get enough physical activity. If you're inactive, you carry a 20% to 30% greater risk of premature death compared to more active lifestyles. If you have trouble finding the time or energy to work out, VILPA may be a solution for you.
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Who run the world? Girls! March is Women's History Month, and March 8th is International Women’s Day. What better time than this to lift up the women around us! Because of the entrepreneurial courage of our founder Jo Anne & the continued efforts of our now owners & team (which is over 80% women), we have been serving Peterborough & The Kawarthas for over 45 years! We are thankful not only for the amazing women in our team, but for the meaningful connections we have made with so many inspiring women in our community. It is important to us to continue fostering an environment where women feel safe, supported & inspired. We are excited to look to the future and continue to evolve to meet the needs of our community.
Folks who are gluten-free should not have to miss out on the joy of Easter baking! These sugar cookies can be easily made with what you already have on hand and delicious enough to please gluten-free and non gluten-free eaters alike! INGREDIENTS COOKIES: 3/4 cup of salted butter, softened to room temperature but not melted (vegan substitute can be used) 1-1/2 cups sugar 2 large eggs 1-1/2 teaspoons of vanilla extract 2-3/4 cups gluten-free flour blend with binder (such as Bob's Red Mill Gluten-Free 1-to-1 Baking Flour) 3/4 teaspoons of baking powder A heaping 1/4 teaspoon of salt FROSTING: 1/2 cup softened vegan butter OR 1 can of coconut cream or milk 1/4 tsp of vanilla extract 1-2 cups of powdered sugar 1 splash of preferred milk 1 packet of natural food colouring OR BERRY GLAZE: 1 cup berries fresh or frozen (you can use one kind or a medley) 1½ cups powdered sugar, sifted 1 teaspoon of vanilla paste or extract 1-4 tablespoons of water, cream, milk, or citrus juice Water or citrus juice will produce a deeper colour, while cream will produce a lighter pastel glaze!