by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Did you know that 90% of us don’t get enough vegetables every day?
90%! Pretty shocking, right?
According to the Canada Food Guide and the USDA, most of us need between 2 and 4 cups a day (based on activity level, gender, mass, ect…), and these numbers are conservative according to some medical professionals and nutritionists!
But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish, at best.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet.
I know this tip might fall into the category “I know, but I don’t do it very often.”
Consider this your reminder that it’s time to START! 🙂
I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
- Stir spinach or kale or any other green into your eggs – or blend them into a smoothie
- Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
- Make a big batch of veggie hash (basically sauté a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top.
- Add cauliflower or beets to a smoothie.
- Top your avocado toast with some tomatoes or salsa (yes, salsa counts!).
- Make a grain bowl with leftover quinoa or whole rice and stir in some spinach, broccoli, bok choy, or leftover grilled veggies like peppers and zucchini, and top it off with some cheese (my go to is goat cheese) while you heat it up. This will keep you feeling full for hours!
Your assignment: Sneak some veggies into your breakfast on 2 days this week.
You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
It really IS about making small changes over time that you can actually live with!
We’re all about creating REAL sustainable transformation and change!
Post a pic of your 2 Veggie Filled Breakfasts in the Natural Solutions for Peak Wellness Facebook Group! Let’s share so we can all get ideas!
Committed to your Success,
Christina
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Hello hello…
I’ve been talking a lot about core strength this month and how it affects so much more than whether or not you have 6-pack abs.
Your core muscles and your posture go together like white on rice.
And … interestingly enough … so does your posture and your digestive system.
And you know I am all about backing things up to the health of our guts!
How you sit or stand after you eat can play a surprising role in how your body functions!
2 Different Ways Your Posture Affects Digestion :
1. Slouching after a meal can trigger acid reflux.
When you’re leaning forward, it can put pressure on your abdomen, which can force stomach acid up into your esophagus.
This isn’t only uncomfortable. Over time, it can lead to damaging the lining of both your esophagus and your throat. Not good!
2. Slouching may contribute to bloating.
Studies suggest the pressure caused by slouching actually slows down gas/waste as it travels through your intestines, potentially leading to bloating and discomfort.
If you experience bloating after you eat, check your posture!
Those are just two reasons why it’s important to keep those core muscles strong – so they can support your body in a neutral and balanced posture!
You’ll notice a difference in your fitness, plus it can have a big impact on how you feel and move after you eat.
How is YOUR core doing? Having a strong and stable core is a key part of a well-rounded fitness and wellness program.
Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share how you are going to be more mindful about slouching after you eat.
Have an amazing day,
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
REFERENCES: https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture, https://www.healthline.com/health/fitness-exercise/posture-benefits
by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
We’ve been talking a lot about your core and how important is it – and what to say today may surprise you! We’re going to go deep on how your posture (and core strength) can affect your mood and stress level … and vice versa.
And by going deep … I mean deep into your core muscles AND your lungs!
Take a second and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone. Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs.
Well did you know that this posture is actually linked with feeling depressed and tired!?
Plus, among other things, it constricts the flow of air into your lungs.
UGH.
Now, let’s say you catch yourself slouching and so you sit up straight, your chest forward and back arched.
Well … sitting TOO upright – with your ribcage and pelvis pulled in opposite directions – is linked with stress and anxiety.
Just like the slouched posture, it affects airflow in your lungs. It also stimulates the part of your nervous system that’s responsible for your body’s fight or flight response!
Double UGH.
The goal is to be STRONG in a NEUTRAL position, not slouching or arching.
Slouching → Proper Posture = Instant Mood Boost!
So how do you do it, consistently?
It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.
Once you get in the habit of it, it becomes second nature.
Another thing that can make a BIG difference is adding specific core exercises into your routine.
There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.
The key is to include exercises that keep your core in that all-important neutral position – without encouraging a leaning-forward posture (which can happen with exercises like crunches).
Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and live your highest quality life!
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
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Have questions? Want more FREE tips, tools, ressources, and be part of a community of like-minded people?
Join the Natural Solutions for Peak Wellness Private Facebook Group.
by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
Valentine’s Day is here! I had intended to get this email out earlier this week, but alas… it’s been a bit of a week for me! Nonetheless, in its honour, I thought it would be fun to share a list of things you can do to pamper yourself …
…. for free (or almost free!)
When you do any of these things with intention and purpose, they will help you feel better: mind, body, and spirit.
And you definitely deserve that!
10 Ways to Love Your Body Today (& Every Day)
1. Get outside for some fresh air and sunshine.
Being outdoors helps you relax, lightens your mood, boosts your vitamin D, and even helps with healing. Even better: find a park or other tree-filled area, and spend at least15 minutes enjoying nature.
2. Read a book.
Let us count the ways reading a book is good for you: it strengthens your brain and prevents cognitive decline, builds empathy, improves your vocabulary, reduces stress, fights depression, and helps you sleep better.
Plus, it’s linked to a longer lifespan! If you need a book idea, check out Jay Shetty, Think Like a Monk.
3. Get in your workout.
You already know why 🙂 It helps lower your risk of heart disease, diabetes, and cancer. It lifts your mood, helps reduce depression and stress, and is great for your brain.
Plus … it strengthens your bones and muscles and can keep you feeling active and strong. It helps you sleep better; it’s linked with a better sex life, and it boosts your chances of living longer.
4. Put your hand on your heart and tell yourself, “I love you!”
Seriously, try this. Put your hand on the left side of your chest and feel your heart beating. It’s working so hard to keep you strong and alive.
Take a moment to feel gratitude for that. Then tell yourself, “I love you!” (Do it even if it feels weird.)
5. Make time for a 10-minute stretch session.
Stretching helps you feel better in so many different ways: it improves your circulation, activates the part of your body’s nervous system that helps controls rest & relaxation; and triggers the release of feel-good endorphins.
6. Listen to your favorite music.
Music has a powerful influence on our bodies AND our moods – which is why it’s important to choose upbeat songs that make you FEEL good.
For many people, music can lead to better learning, it can improve your memory, help you focus, boost your mood, ease depression and anxiety, up your energy, and help you workout longer/harder.
7. Treat yourself to a warm bath.
Studies show that a warm (not hot) bath can help you relax by reducing stress hormones in your body. Plus it’s great to help you get to sleep afterward.
But that’s just the start of it. A warm bath also can help reduce tension in your muscles and relieve aches & pains (try adding 300 grams of Epsom salts for even more benefit).
Note: a hot soak sounds appealing but it can actually leave some people feeling dizzy and weak. This is NOT what we are aiming for.
8. Look through old pics that make you smile.
A little visual walk down memory lane can give you perspective and help you feel gratitude for all the amazing people you’ve met along the way (and all the adventures you’ve had).
9. Cook a delicious dinner of your healthy favorites.
When was the last time you treated yourself to your favorite meal? If you’re the cook in your household, chances are you usually choose foods that other people will enjoy.
Tonight, choose something YOU want. 🙂
10. Massage… Swapping foot massages with your partner or kids works too (since its more complicated to book one currently)
Massage is a great way to reduce stress, improve circulation and energy, and even boost your immune system. Plus … you DESERVE IT!
Let’s take a little extra time to show our bodies how much we LOVE them this weekend, and always… and hey… have a piece of chocolate today! My preferred chocolate is a yummy dark chocolate… but go for what makes you smile !
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something you are doing to show your body some love!
Happy Valentines Day!
Christina
REFERENCES: www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco www.healthline.com/health/benefits-of-reading-books, https://medlineplus.gov/benefitsofexercise.html, https://www.healthline.com/health/why-does-stretching-feel-good, https://www.healthline.com/health/benefits-of-music, https://health.clevelandclinic.org/reasons-to-take-a-bath/
Have questions? Want more FREE tips, tools, ressources, and be part of a community of like-minded people? Join the Natural Solutions for Peak Wellness Private Facebook Group.
