February 28th, 2017

Still On Track With Your New Year’s Resolutions?

It can be discouraging setting your fitness New Year’s Resolutions and not being able to keep them by the time spring arrives. You feel motivated to start but somewhere along the way you lose energy, can’t keep up with your exercise routine and don’t have anyone to hold you accountable.

Here’s 4 ways to stay on a track with your fitness resolutions:

Set realistic goals

At the start, you’re motivated to make your health a priority but tend to overexert yourself. You’re willing to implement a new meal plan and exercise 4 times a week. Eating well and exercising multiple times a week are both realistic lifestyle changes, however, when you begin, it’s important to stay realistic.

Tip: Look at your current schedule and plan 1-2 fitness activities for the week. Once you feel comfortable and consistent with those days, add another class. This will allow you to ease into a new routine and make sustainable positive changes.

Find an activity that you enjoy

Doing an exercise routine that feels like a chore, limits your ability to achieve your goal. Exercise comes in many forms and can even include activities such as gardening, playing with your kids or going for a walk.

Tip: Brainstorm a list of activities that get you moving and you enjoy, or think you might enjoy, and schedule them in your calendar.

Find the right support

Not only should you set realistic goals and enjoy what you do, you should find the right support group or partner that will hold you accountable throughout the year. Kevin O’Connor, a competitive road runner and coach, relies on his support team to get through the rainy cooler months in Vancouver, BC. “Training through the colder months, I think it’s very important to find a group. If you can’t find a group then try and find a training partner so you know that when it’s cold, wet and miserable, someone’s going to be there and you’re accountable.”

Tip: Sign up for a weekly fitness group or pair up with a friend. Exercising with a group or friend will be more enjoyable and you can keep track of each other’s progress.

Supplement with the right joint health product

Increasing your physical activity may leave you feeling too sore to continue and increase your chances of giving up on your goals all together. Your recovery process is an important part of your fitness routine and should not be avoided. Stretching, hydrating, eating a balanced diet and supplementing with the right joint health product, allows you to regain your energy and support your joint health and mobility.

“As a running athlete, I find SierraSil Joint Formula14 and Pain Relief Topical Spray enables my recovery from the same hard workouts that I ran 17 years ago when I was at my peak. Taking SierraSil products has assisted greatly in my training with confidence after hard workouts and now I’m running almost as well as I was in 1994 and 1996.” – Kevin O’Connor

SierraSil, a clay-mineral that aids in easing joint and muscle aches, reduces delayed onset muscle soreness and calms inflammation. SierraSil has allowed many to get back to their regular physical activities without experiencing chronic pain and stiffness.

Tip: Pick up a bottle of Joint Formula14 at your nearest London Drugs to help you ease into your fitness routine.

For more advice on joint health products such as SierraSil, speak to a London Drugs pharmacist today.



February 22nd, 2017

Living a healthy lifestyle

When it comes to trying to convince people to be more active to lower their health risks, one of the most frustrating things for doctors is that the people who tend to listen to this advice most are usually those people who are already somewhat active, not those who are most sedentary.

But the studies show over and over and over again that the biggest gains from making a bit of a positive adjustment in activity level actually come to those who are the least active to start with.

For example, in a huge study which was published in the prestigious New England Journal of Medicine, researchers set out to examine the effect that genes confer on heart health and whether or not living a healthy lifestyle could offset any negative contribution to life expectancy from inheriting “bad” genes.

And their happy conclusion is that yes, healthy living can indeed offset “bad” genes.

More encouragingly, perhaps, even if you inherited a higher risk of heart disease from your ungenerous parents, you don’t have to do all that much in terms of trying to live a healthy lifestyle to counter the effect of those genes.

In this study, the researchers concluded that even a small upward tick in healthy living – some exercise but not necessarily 5 times a week and not necessarily very vigorous workouts, eating some veggies and fruit but not necessarily 10 servings a day, maintaining a decent body weight even in the mild overweight category – significantly lowered the risk of dying from heart disease that “bad” genes confer.

Or to put this in the words of the study’s authors, “the biggest protective effect by far (on life expectancy in this study) came from going from a terrible lifestyle to one that was moderately good.”

In other words, the people who are likely to gain the most benefit are those who manage to finally get off the couch, even if it’s only to walk around the block to start, not those who go from jogging a half-hour a day to running faster and longer.

So the great news is that genes are not destiny.

The bad (sort of) news is that you do have to do something about it, however.



August 4th, 2015

15 things you should know about caffeine

15-things-caffeine_lgSource: The London Drugs Health & Wellness board on Pinterest



July 20th, 2015

The health benefits of radishes

Radishes can be found in dishes all around the world. In addition to their great taste, they have are many health benefits:

radishes_lg

For more great infographics on food and healthy living, visit the London Drugs Health & Wellness board on Pinterest.



June 25th, 2015

5 tips to defend your skin against summer

5 ways to protect your skin from the sun

Don’t let the warm weather lull you (or your good sense) to sleep. Beware the sun.

Summer is upon us, and for all its glory the season makes a number of things perilously difficult. Getting a good tee time, for one. Booking a week’s vacation basically anywhere. And, yes, confronting ourselves before a full-length mirror, in our bathing suits.

What summer doesn’t need to be is an affront to your skin. Whether young or old, you should follow a few simple rules to ensure that the summers ahead of you and your skin are many.

  1. With sunscreen, the more acronyms the better. SPF indicates only the level of protection from UVB rays. Make sure to find a sunscreen with UVA protection as well, and go for an SPF of 30 or higher.
  2. Use lots of it, and often. An adult needs approximately 2-3 tablespoons to cover the whole body (the size of a golf ball)—and another teaspoon for the face. Reapply every two hours, as sweat, water and other factors can diminish its effectiveness. And don’t forget ears, nose, lips, hairline and feet!
  3. Kids aren’t simply tiny adults. Children have specific needs when it comes to their skin, which is extremely sensitive. Choose a delicate sunscreen made specifically for kids. Also, be nice. Spray aerosol sunscreens onto your hands first, then rub it on their face. (The other way around is certain to produce tantrums.)
  4. Stay safe by hitting the bottle. It’s not advice you hear often, since it applies strictly to suntanning. Basically, the safest tan is one you can spray on. Whether you’re looking for a hint of colour or to be festooned in Olympic bronze, you’ll find a cream, gel, or spray to suit your needs. Two caveats: 1) Obviously, a fake tan provides no protection from the real sun. And 2) Wash your hands vigorously after application.
  5. Aftercare is as vital as pre-care. Sun and ocean water can dry out the skin and leave it begging for moisture. Make sure to apply a layer of rich lotion or oil after you shower—and always wash sunscreen off at the end of the day.


June 18th, 2015

Breakfast of champions recipes

Tip: Whole nutmeg may be sold still encased in a brittle, brown shell, or the shell may be removed. If necessary, remove the shell using a nutcracker. Use a rasp grater, such as a Microplane, to grate fresh nutmeg. It has an incredible aroma and imparts a much more pronounced and exotic flavour to foods than the ground nutmeg sold in the spice section.

Tip
Whole nutmeg may be sold still encased in a brittle, brown shell, or the shell may be removed. If necessary, remove the shell using a nutcracker. Use a rasp grater, such as a Microplane, to grate fresh nutmeg. It has an incredible aroma and imparts a much more pronounced and exotic flavour to foods than the ground nutmeg sold in the spice section.

Morning glory muffins

(Makes 12 muffins)

These popular, wholesome muffins combine the chewy texture of carrots with the wonderful flavours of apple, raisins, coconut, and spices. They’re a perfect way to start the day—or enjoy one as a snack!

Preheat oven to 375°F (190°C)
12-cup nonstick muffin pan, generously sprayed
with vegetable oil cooking spray

  • ½ cups (375 mL) whole wheat flour
  • ½ cup (125 mL) wheat germ
  • 1 tsp. (5 mL) baking powder
  • 1 tsp. (5 mL) baking soda
  • 1½ tsp. (7 mL ) ground cinnamon
  • ½ tsp. (2 mL) freshly grated nutmeg
  • 1 cup (250 mL) grated carrots (about 2 medium)
  • 1 cup (250 mL) grated apple
  • ⅓ cup (75 mL) unsweetened shredded coconut
  • ⅓ cup (75 mL) raisins or chopped dried apricots or figs
  • 2 large egg whites
  • 1 large egg
  • ½ cup (125 mL) packed brown sugar
  • ¾ cup (175 mL) nonfat plain yogurt
  • 3 Tbsp. (45 mL) canola oil

 

muffins

  1. In a large bowl, stir together flour, wheat germ, baking powder, baking soda, cinnamon, and nutmeg.  Stir in carrots, apple, coconut, and raisins.
  2. In a medium bowl, whisk egg whites and egg.  Whisk in brown sugar, yogurt, and oil.
  3. Stir egg mixture into flour mixture until just combined.(Batter will be thick.)  Divide batter evenly among prepared muffin cups, filling almost to the top.
  4. Bake in preheated oven for 20 to 24 minutes or until tops spring back when lightly touched.  Let cool in pan on a wire rack for 5 minutes; then transfer muffins to rack to cool.

 

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December 1st, 2014

New product introduction – mae by damiva

mae by damiva

“Get ready to feel like a teenager again – but with better judgement.”

Vaginal dryness: it’s something few women wish to discuss with a partner, friends, even with their doctors. But why? Is it because it seems “unsexy” to experience dryness? Or is it because individual women assume that, since it’s rarely a topic of conversation, they are the only ones to suffer from it? Whatever the reason is, we’re here to tell you that vaginal dryness is perfectly normal and completely natural! READ MORE



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