betterme.ca: March 2009 Archives

A penny in prevention-worth a pound in cure

By Sean on March 31, 2009 7:04 PM | No TrackBacks

Be careful how you interpret the info! omega-3 fatty acid.jpg

Today's local news paper ran an article, stating that supplementing Omega-3 fatty acid-an important healthy fat-didn't help to prevent heart attack patients from preventing another cardiac event.

Omega-3 is praised for its heart health enhancing properties. However, supplementation of omega-3 in the post cardiac patients was found to be no more effective than the newer medical treatment approaches.

My concern is that people will read this article and misinterpret the information, in regards to their personal nutrition and supplementation.

Continue reading A penny in prevention-worth a pound in cure.

Be the Cassowary

By Sean on March 30, 2009 8:16 PM | No TrackBacks

Beneath his Raptor like demeanor, lies a lesson for us all.

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A Cassowary is a large flightless bird from Australia, only second in size to the ostrich. It has a solid bone crest on its head to spare it from a concussion if it runs head on into a tree. Equipped with an inner talon reaching 5 inches in length, the Cassowary is capable of inflicting fatal injuries on people. Now that's a formidable bird!

Continue reading Be the Cassowary.

Diabetes the slow uninteresting disease

By Sean on March 29, 2009 12:41 PM | No TrackBacks

Cancer makes far more interesting reporting than the slow boring drone of diabetes.

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When I pick up the news paper I'm often reminded of the power the media hold in influencing public reaction.

Specifically, it wasn't long ago that the local news paper was reporting about potentially cancer causing chemicals in some children's soaps and shampoos. It wasn't just one article, but a series of reports, claiming that these chemical laden products posed a significant health hazard.

No doubt this may have caused recalls and products to be removed from store shelves. It's been over 2 weeks now, and there's been no further mention of the sinister products that threaten our children's lives.

Continue reading Diabetes the slow uninteresting disease.

A cave man never had it so good

By Sean on March 28, 2009 1:12 PM | No TrackBacks

Can everyone just stop! I know life is a rollercoaster but I need your attention for 2 minutes.

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Sure we live in days of exponential change, and an abundance of information that can be dizzying. I do however want to remind you that in all this change there's one thing that hasn't changed, at least for the last 100 000 years; You!!

Like it or not, the body you're presently hosting is no different than that of our ancestors dating back more than 100 000 years.

Continue reading A cave man never had it so good.

What I've learned in my 40th year

By Sean on March 26, 2009 8:37 PM | 4 Comments | No TrackBacks

Each year that passes reminds me of how fortunate I've been to have another year, learning and experiencing the beauty of the world around me. On my birthday, I value looking back on all the things I learned in that past year.

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As I enter my 41st year, I'd like to share with you; what I believe were important realizations for me over the past 365 days.

Here's my top 12:

Continue reading What I've learned in my 40th year.

Foot pain

By Sean on March 25, 2009 7:43 PM | No TrackBacks

It's not just a pain in the foot.

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If you have recurring or constant pain in your heel or bottom of your feet; it may be your arches. But it doesn't stop there.

Fallen or high arches are not necessarily a problem, but they can become problematic when they are accompanied by muscle weakness in the legs and hip area. Plenty of indigenous cultures who don't wear shoes have fallen arches due to walking bare foot all day. They are however, very active and don't have sedentary lives. Due to active living, they don't have the weaknesses-therefore no pain associated to the condition-unlike what we find in our culture.

Continue reading Foot pain.

Top 6 exercises to get started and avoid injury

By Sean on March 24, 2009 6:40 PM | 2 Comments | No TrackBacks

This is a powerful injury prevention program!

Your primary focus should be on building up and maintaining a solid foundation. The only way to minimize the chance of you getting hurt and having to stop, is to prepare your body well from the very start; and keep it that way.

Continue reading Top 6 exercises to get started and avoid injury.

Turkey Chilli

By Sean on March 23, 2009 8:35 PM | No TrackBacks

Help your mood, by adding turkey to your chilli!

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You've no doubt heard all about the health benefits of turkey. Not only is it a lean source of protein, but it contains an important amino acid called tryptophan. This building block helps in the production of serotonin; that's your feel good chemical in the brain (a neurotransmitter that promotes restfulness, regulates appetite, and stabilizes moods).

So, if you're wondering when you can have turkey other than Thanksgiving and Christmas; how about putting it in your chilli?

Continue reading Turkey Chilli.

No one knows you like you do!

By Sean on March 22, 2009 12:27 PM | No TrackBacks

Everyone you know thinks they know you - and there's a serious possibility that they're influencing who you believe yourself to be more than you do.

We often look to how people respond to us, for confirmation that our behaviour is in alignment with what we're trying to project. This however can be very misleading for us as individuals.
Haven't you ever paid attention to people you know, when they say things like," you've always been like that;" or " you always do that." It doesn't matter if you haven't done what their referring to for more than a year! They still pigeonhole you into this perception they have of you. If you wait for people to let you change, you risk never feeling like your making progress.

Continue reading No one knows you like you do!.

Bent over dumbbell row

By Sean on March 21, 2009 10:44 AM | No TrackBacks

That constant pain that you get from computer use and slouching doesn't stand a chance with this exercise.

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This exercise is great for strengthening those muscles between the shoulder blades.

Continue reading Bent over dumbbell row.

The cardio myth

By Sean on March 19, 2009 7:54 PM | No TrackBacks

Stop the treadmill - You're going nowhere!

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If you keep saying you don't have time to go to the gym, perhaps it's because you think you need to spend too much time there.

I'd say one great culprit to making people feel they have to spend too much time at the gym, is the long bouts of cardio. If you do a lot of biking or running because it makes you feel good, and you have the time; keep it up! This post is more to address those who feel that the gym is just too time consuming and can't find the time to go.

Continue reading The cardio myth.

Absence of disease does not make you healthy

By Sean on March 18, 2009 8:28 PM | No TrackBacks

Questioning existing beliefs - that paralyze our progress.

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The only way to be more certain that our beliefs point us in the direction of self improvement, is to not just spend our energy conveniently accumulating knowledge that supports what we hope and believe to be true; but to also accept information that can prove us wrong.

I came across an article in today's Montreal Gazette, that was of a subject matter that I believe is inevitably going to be misinterpreted by the people who read it.

The general premise of the article claimed that overweight people are not always disadvantaged when evaluating their physical health. Further, they stated that many lean people showed inferior health and less ability to recover from heart attacks, than their more over weight test subjects. If you care to read the full article click here.

Continue reading Absence of disease does not make you healthy.

Resolutions, account balances, and unattained goals

By Sean on March 17, 2009 7:50 PM | No TrackBacks

Joined a gym this past January? Bank account showing it - but not results?

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So you made a pledge to get fit this past January 1st, and you feel pretty discouraged because that monthly withdrawal is a constant reminder of your failed attempt.

Don't fret, not all is lost, but you have to put a couple of things clear in your head if you're going to get back on track.

Clearly the money lost, is not a great enough incentive or you would be going to the gym and you would have no interest in this post.

Continue reading Resolutions, account balances, and unattained goals.

Adolescent injury prevention training

By Sean on March 16, 2009 7:03 PM | 3 Comments | No TrackBacks

This is your body, for the rest of your life!

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When considering training and exercise prescription, young people have their own specific needs when it comes to injury prevention.

Because this is the body they'll have for the rest of their lives, a training program that accentuates the importance of a great foundation is key. With a strong foundation they'll be able to build up a more sustainable program. If it's not sustainable, it's not useful!

Continue reading Adolescent injury prevention training.

Excuse me, your amygdala's showing!

By Sean on March 15, 2009 11:48 AM | No TrackBacks

People tell you to watch your stress, but this is no easy task.

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I've actually heard people go so far as to say ", I'm ok; it's the rest of the world that gets me stressed."

The amygdala 101 and what you really need to know. The amygdala can be referred to as your emotional tripwire. They're two little almond shaped bundles of nerves tucked deep in the back of your skull. There's no doubt that they're essential to all emotional actions and reactions. The problem is that they are constantly on the look out for the things that get you stressed.

Continue reading Excuse me, your amygdala's showing!.

Sean's Mega Mini Power Muffins

By Sean on March 14, 2009 12:46 PM | 2 Comments | No TrackBacks

Yes, you read it right; muffins!

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These aren't like any muffins, these are grain and processed sugar free muffins; without a catch. They're high protein muffins! This recipe is however, going to encourage you to have to get used to some very different ingredients and send you on a trip to the natural health food store.

Continue reading Sean's Mega Mini Power Muffins.

Perpetuating myths in the media

By Sean on March 13, 2009 6:36 PM | No TrackBacks

If the news reports it, it must be true.

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One great challenge, working in the field of health and fitness, is trying to dispel myths perpetuated by reporting in popular media.

Just this morning I heard a news report on a local radio station, that I have to say; put me off so much that it's the subject of this post.

The report stated that if you're thinking of giving up chocolate, you may want to think again. A woman in England is celebrating her one hundredth birthday and credits it to her consumption of thirty chocolate bars per day! We're not talking about the 100% cacao stuff that's actually good for you, she eats the sugar laden Cadbury. If you would like to read the source of the news segment, click here.

Continue reading Perpetuating myths in the media.

Just a little taste, just a little bite, just.....

By Sean on March 12, 2009 8:55 PM | No TrackBacks

When you add it up; too much of a little, can become a whole lot! sneaking candy.jpg shim.jpg

Allow me to persuade you to believe that all those little seemingly harmless bites and tastes during your week can be the determining factors of the success in your weight loss goals.

To determine if I'm describing you, I have a simple test. It goes like this:

Continue reading Just a little taste, just a little bite, just......

Economy, sustainability, and the planet

By Sean on March 11, 2009 10:31 PM | No TrackBacks

Difficult times are the greatest test of our resolve.

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A huge part of working toward a better me, is understanding the inseparable nature of our relationship with the natural environment around us.

One would hope that long gone are the days where a more ecological approach to business was an option left to the moral integrity of a select few.

It would seem however, that the powers that be and those select few are still bent on challenging the resolve of those of us who see our natural habitat as a place worth protecting.

Continue reading Economy, sustainability, and the planet.

What works for you?

By Sean on March 10, 2009 8:36 PM | No TrackBacks

To eat grains or not to eat grains.

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Working with groups and individuals on a daily basis certainly teaches you that no two people are alike. When it comes to nutrition, some would try to have you believe that we can all eat the same foods and they effect us all alike; and that's far from the truth.

Grains and starches are the hot topic of the day and certainly deserve our attention when discussing nutrition.

Continue reading What works for you?.

Cranberry vanilla smoothie

By Sean on March 8, 2009 4:48 PM | No TrackBacks

The first healthy choice of your day.

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There's a clear association between a diet high in fruits and vegetables and lowered risk of disease. It should be a priority to get more of these healthy foods in our daily nutrition. One sure way to get your dose of fruit is to prepare a delicious smoothie every morning.

Continue reading Cranberry vanilla smoothie.

Wrist pain

By Sean on March 7, 2009 9:12 PM | 4 Comments | No TrackBacks

Pain in the wrists can be indicative of a larger underlying cause.

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Numbing and/or pain in the forearm as far down as the hand, has become a pretty common problem these days. You often hear it referred to as, carpal tunnel syndrome or tendonitis. It can be a pretty persistent problem, especially if the focus of your treatment is only on the area of pain.

The repetitive movements associated to computer use, play a large roll in the condition, but that's not all.

Continue reading Wrist pain.

Spicy scrambled eggs and spinach

By Sean on March 7, 2009 6:20 PM | No TrackBacks

This is one of my Saturday morning favourites, but it's great any time!

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Ingredients

2 whole eggs
1/3 cup of egg white
3 Chopped Jalapeños
Handful of chopped spinach
Salt and pepper to taste

Continue reading Spicy scrambled eggs and spinach.

How can you make it better?

By Sean on March 6, 2009 7:23 PM | No TrackBacks

If it's bad, think of how you can make it better; even if it's just a bit.

I see people daily who have personal challenges. Some have injuries; others have degenerative illnesses, while some suffer from the side effects of being overweight. If there's one thing I've learnt from my experience with these individuals, is that there's always something that can be done to improve their condition no matter how bleak it may seem. In some cases it might be minor improvement, while in others, there's substantial gains to be made. There is however, one great obstacle to overcome.

Continue reading How can you make it better?.

Probably the best single exercise

By Sean on March 5, 2009 7:42 PM | 2 Comments | No TrackBacks

It's rare to find one exercise that provides so many benefits!

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I'd like to introduce you to the single leg bent leg deadlift. If I was told that I had to pick only one exercise for a workout, I would without a doubt take this one. This exercise works the front and back of the legs, the arches of the feet, the famous much loved buttocks, and all the postural muscles of the back.

Continue reading Probably the best single exercise.

Don't wait for lightning to strike

By Sean on March 3, 2009 8:15 PM | 4 Comments | No TrackBacks

A Moment of profound insight isn't the product of mysterious spontaneous heightened awareness .

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We have a tendency to ignore the small contributors in our lives. In fact, I would like to propose that great moments are the product of the accumulative effect of all the little things.

We become very accustom to habits of our daily routines, always adding and subtracting behaviours and insights never really feeling how they modify us. Until they hit that point that Malcolm Gladwell refers to as "the tipping point".

Continue reading Don't wait for lightning to strike.

Shoulder pain

By Sean on March 2, 2009 6:02 PM | 2 Comments | No TrackBacks

Shoulder pain is pretty common and can have many causes.

The causes can range from actual injury, to work related posture. While injuries caused by trauma have more obvious origins, what about those nagging pains that just seemed to come up slowly out of the blue?

The shoulder is an extraordinary structure. It allows for diverse movements, but like anything that moves a lot; it has the potential to move too much. To prevent the shoulder from falling into painful movement patterns, you need to keep it strong and hold your posture in positions that allow it to move optimally.

Continue reading Shoulder pain.

March 2009 Archives