A good reminder to think of all the things you have always wanted to do but haven’t gotten to yet. Use the next 30 days to do something new. Who knows where this new adventure can take you….

Photo by Melissa Belanger

We have all heard that breakfast is the most important meal of the day. Although most people agree that breakfast is important, about a quarter of people tend to skip breakfast, be it time constraint, not feeling hungry, or taking part in a diet or fasting routine.

Breakfast is the meal that breaks the fast after a night of sleep. Our bodies have been deprived of calories, bodily functions have slowed, and metabolism has also slowed down. By having breakfast, the body gets fueled with calories to give it energy and it also kickstarts metabolism to start the day.

Here are some benefits of having breakfast:

Boost in brain function

• Studies show it improves alertness, concentration, problem-solving ability, and memory. It Improves focus in both work and school. Students who have breakfast tend to get better grades.

Manages weight

• Breakfast kickstarts your metabolism, helping you burn calories throughout the day.
• Having breakfast also keeps your appetite in check.

Decreases risk of obesity and related chronic illness due to obesity.

Promotes cardiovascular health

• Skipping breakfast is associated with atherosclerosis and cardiovascular disease

Decreases risk of developing Type 2 diabetes mellitus

Reduces cholesterol

Helps you get those well needed nutrients

• Those who eat breakfast tend to get more fiber, calcium, vitamins A and C, riboflavin, iron, and, zinc than breakfast-skippers

September is Better Breakfast Month and thus a good time to reflect on ways to do better with breakfast habits, be it getting a grab and go breakfast, incorporating healthier foods, or just making an effort to have breakfast.

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper” - Adele Davis

What you become and where you go in life is not one choice but a series of choices spanning several years.

Photo by Benyamin Bohlouli

September marks National Honey Month bringing the spotlight to all the hard work bees put in to give us HONEY. There are many different types of honey depending on the variety of bees and the flower nectar used. Here is a video on how honey is made (in case you are interested).

There are two types of honey

• Raw Honey
  • natural
  • honey is filtered to remove small bits of debris, pollen, beeswax, and parts of dead bees
  • not pasteurized and may contain spores of bacteria and should not be given to children who are less than 12 months of age due to risk of it containing clostridium botulinum and causing a food poisoning known as botulism
• Processed Honey
  • heated and bottled
  • Pasteurization does reduce the number of nutrients and antioxidants though

Raw honey, has long been linked to health benefits

• Antibacterial, antifungal, and anti-inflammatory
• Rich in antioxidants as it contains organic acids and flavonoids
• Contains Vitamins C, E, B, riboflavin, thiamin, iron, calcium, and selenium
• Natural sweetener, although it can increase blood sugar level, not as much as refined sugar so need to be careful if you are diabetic
• Can improve cholesterol, studies show honey can decrease LDL and triglyceride levels and increase HDL
• Improves memory
• Manuka honey helps heal wounds
• Helps in digestion
• Acts as a natural cough suppressant
• Soothes sore throat, add it to hot water or tea with lemon
• Skin-face masks, skin moisturizer, pore cleaner, heals acne and scars, brightens skin complexion, smooths lips
• Hair-relieves itching, dandruff
• Improves and promotes sleep

With all these health benefits, it may be worthwhile to reach for the honey instead of sugar in your next cup of tea. Remember honey at the end of the day is a sweetener so you need to be careful of how much you have. The American Heart Association recommends less than 3 tablespoons of sugar per day for men and less than 2 tablespoons of sugar per day for women.

James Clear from Atomic Habits:

“Can one tiny change transform your life? It’s unlikely you would say so. But what if you made another? And another? And another? At some point, you will have to admit that your life was transformed by one small change. The holy grail of habit change is not a single 1 percent improvement, but a thousand of them”

“Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.”

September marks Self Improvement Month and therefore is a great time to reflect on what we can do to break some of those not so good habits and create better habits.

Photo by kike vega

Yoga is derived from the Sanskrit word “Yog” which means union. Yoga is an Indian spiritual discipline which uses breathing techniques, exercise, and meditation to bring union between your body, mind, and energy to bring a state of harmony. Yoga has got people hooked all around the globe. So, what does yoga offer that people swear by? On top of the multitude of health benefits, it can be done by just about everyone (young, old, big, or small) and anywhere your heart desires (home, lawn, beach, gym)

Yoga has a lot to offer to everyone. Here are some reasons why it is worth a try:

• Decreases stress and anxiety
• Improves quality of life
• Improves cognitive function
• Lowers blood pressure
• Reduces chronic pain and arthritis
• Promotes sleep quality
• Improves muscle strength, tone, flexibility and balance
• Improves respiration and breathing, has been shown to help in asthma patients
• Relieves migraines

So, let’s take out those yoga mats and if you haven’t already, start trying out those yoga poses!

Photo by Jievani Weerasinghe

There continues to be much debate about mask mandates throughout the country. While there are heated school board meetings, social media fights, protests, and politicians and courts having their own take in different states, children are being hospitalized for COVID-19 and beds continue to be tight. The United States has already surpassed the 2020 total of COVID 19 cases and it is only September of 2021. We still have fall and winter to go.

A large randomized study which took place in Bangladesh tested the effectiveness of wearing masks in 340,000 adults in everyday normal life and showed that wearing masks prevented transmission of COVID-19.

All of us continue to hear stories of people contracting COVID when we let their guards down. The fact remains that science does back that masks work and we have seen time and time again that masks can make all the difference and save lives. So, why not save a life if you can?

The Office of Disease Prevention and Health Promotion released this video for the 2015 Healthy Aging Summit. This captures the essence of what healthy aging is. It may mean different things to different people but we all strive for a long, healthy, happy, and productive life. For us to reach that goal, we have to work on it. Preventive health screening and treatment, healthy eating, exercise, stimulating your brain, and socialization have been shown to promote healthy aging.

September marks Healthy Aging Month which is a good time to look at what we can do to get there. Think of what you can change today to be healthier tomorrow.

Photo by Bruno Nascimento

Everybody knows how hard it is to take the stairs, especially when there is an elevator you can ride up to the floor you want to reach. A lot of fitness trackers track flights of stairs climbed in an attempt to motivate us to do better. Many work places have put up signs asking their employees to take the stairs as part of a workplace wellness program. So, what is it that “taking the stairs” can do?

Strengthens muscles

• Stair-climbing exercises engage more muscles than walking, jogging or running on flat surface
• Engages gluteal muscles, hamstrings, quadriceps, calves, hip flexors, all the abdominal muscles, and lower back
• Tones and sculpts your body such as butt, thighs, and calves
• By strengthening leg muscles and joints, improves overall function with daily activities
• Activates the spine and reduces the risk of knee, leg and ankle injuries.

Burns calories

You can lose about 0.17 calories while climbing up and 0.05 calories while climbing down a single step which translates to about 1 calorie for every 10 steps climbed up and 1 calorie for every 20 steps you go down.

Makes you feel good

Any exercise in general causes your body to release more endorphins, which helps you feel good. Climbing stairs does the same. In addition, it helps to build strength and endurance, regulate sleep, promotes healthy weight loss. With all this, there can be an improvement of self-esteem and confidence.

Heart health

• Climbing stairs gets your heart pumping fast It also has been shown to be beneficial in existing heart patients by researchers at McMaster University

Helps balance, reduces fall risk

Improves longevity

In a study published in 2019 by the Harvard Health Alumni Study, researchers noted an association between climbing a higher number of floors and lower mortality from all causes. The study found that even climbing 10 to 19 flights a week can reduce mortality risk.

Stair-climbing is safe exercise for most healthy people that is actually free and requires no specific equipment or training, just a pair of great shoes!

Photo by Tom Paolini

When life gives you lemons, make lemonade…..or lemon water….

Through the years, more and more people have been flavoring their water with fruits such as lemon in order to drink more water and/or drink less sugary drinks like soda and juices. National Lemon Juice Day is observed on August 29th and a good time to review the benefits of lemons. Lemons are for the most part consumed via the lemon juice they produce. Fresh lemon juice is popularly used in a variety of drinks and foods.

What are some of the benefits of lemon juice?

Good source of Vitamin C

• Heart healthy and reduce risk of heart disease and stroke
• Helps your immune system and fights off colds
• Enhances iron absorption
• Antioxidant and anti-inflammatory effects
• Lowers cholesterol
• Improves skin health, reduces skin wrinkling, dry skin, promotes collagen synthesis

Flavonoid

• Has anti-inflammatory effects
• Plant compounds found in lemons, hesperidin and diosmin, have been shown to lower cholesterol

Prevents kidney stones

Citrate, a compound of citric acid prevents kidney stones by increasing urine pH making it less acidic which may even break up small stones and increasing urine volume to provide an unfavorable environment for kidney stone formation

Freshens breath

Promotes hydration

• By adding lemon to your water, you are adding nutrients and vitamins and also allowing yourself to drink more water.

Good for digestion

• Soluble fiber pectin, main fiber in lemons, can slow the digestion of starches and sugars and may decease blood sugar levels
• Pectin can cause you to feel fuller for longer so helps promote weight loss

What is the downside of lemon juice?

• Citric acid can erode tooth enamel, damage teeth, and cause mouth sores
• Drink lemon water with straw so less contact with oral cavity

How to best utilize lemon juice?

• Use fresh lemon juice not artificial lemon juice from a bottle
• Make ice cubes with freshly squeezed lemon juice
• Mix freshly squeezed lemon juice in either warm water with some honey-this will help kill bacteria
• Mix freshly squeezed lemon juice in cold water with ice cubes and enjoy a refreshing drink
• Avoid adding sugar in your drinks, instead add other ingredients like honey or mint