BAR Nutrition and Wellness

As we say goodbye (and good riddance!) to 2020, many of us start to set goals for the new year. Health and Fitness are always top on people’s lists. We look at a new year as a chance to reevaluate and reset our goals and our lives. As a society, we’ve been trained to use the number on the scale as a measure of our success or failure. ... But this is overrated because it is only one indicator of your health! The scale only tells you your weight. It doesn’t tell you your bone density or your heart health. It doesn’t tell you your muscle mass. It doesn’t tell you how strong your core is. I am as guilty as the next person for using the scale to measure my success sometimes - especially during the holidays. But I encourage you to find your own personal measure of success for a healthy and active lifestyle. Maybe it’s travelling with your significant other Taking your kids or grandkids to the park Taking the dog for a walk Adding weight training to your workout or doing yoga Running a marathon, going skiing, learning to golf Maybe it’s as simple as getting more sleep and having more energy during the day Try something new in 2021 and set lifestyle goals instead of just weight goals. Believe in yourself and you might just reach them. Each day is a new opportunity to reset and recharge! Happy New Year! #newgoals2021 #believeinwhatyoucando #freedomfromthescale #healthymeasures #healthyfitnessgoals See more

Post Christmas Breakfast We have been eating and drinking a lot of the past few days. And much richer food than normal. Today’s breakfast was still delicious and included some bacon and pan fried leftover potatoes but also a good portion of fruit. ... You don’t have to ‘punish’ yourself for indulging over the holidays by severely restricting your calories. Cut back a bit at each meal if you feel you need to and add in some exercise. If you can, get out for a walk and enjoy the fresh air and get some vitamin D. Enjoy the holidays It’s been a tough year. If you would like to work with me one on one to reach your nutrition goals, DM me. We can do this together! #enjoyholidayeating #dontrestrictfood #dontpunishyourself #enjoyyourfoods #holidayeating

The Best Laid Plans... My husband and I had a trip to Canmore planned for two months. A nice pre-Christmas getaway in the mountains. I had visions of snow falling softly and a roaring fire. A wonderful, romantic escape. ... When we arrived at the hotel, our room was not at all as we had imagined or hoped. We changed rooms three times. Last night, we had dinner at one of our (used to be) favorite restaurants. I had made a reservation a month ago yet we were seated at the back, beside the stairs to the washrooms and directly in front of the kitchen door. Our food was very disappointing. The game burger was very over cooked and the fries must have sat there for a long time before we got them. When I ordered a beer, the server brought me the wrong one. This morning when my husband went to shower, we ran out of hot water. I tried a half hour later and same issue. Who ever runs out of hot water in a hotel? Maintenance came to look at it but can’t figure out why. So far, not the relaxing, romantic weekend we had planned. But there’s hope!! We went to a place called Blake for lunch and it was amazing!! Great service and the food was outstanding!! Just now, the hotel manager offered us the suite next door. We can move into it or choose to stay in our room and just go next door to shower so we don’t have to move all our stuff. Turns out, the weekend we imagined may just come to fruition after all!! The point of all this is that sometimes things don’t go according to plan. But if you don’t give up or allow it to consume you, things can turn out okay. Maybe not as originally planned. Maybe even better. #romanceinthemountains #blakerestaurantcanmore #blakerestaurant #canmoregetaway2020 #pocaterrainncanmore #wintergetaways

The Best Laid Plans... My husband and I had a trip to Canmore planned for two months. A nice pre-Christmas getaway in the mountains. I had visions of snow falling softly and a roaring fire. A wonderful, romantic escape. ... When we arrived at the hotel, our room was not at all as we had imagined or hoped. We changed rooms three times. Last night, we had dinner at one of our (used to be) favorite restaurants. I had made a reservation a month ago yet we were seated at the back, beside the stairs to the washrooms and directly in front of the kitchen door. Our food was very disappointing. The game burger was very over cooked and the fries must have sat there for a long time before we got them. When I ordered a beer, the server brought me the wrong one. This morning when my husband went to shower, we ran out of hot water. I tried a half hour later and same issue. Who ever runs out of hot water in a hotel? Maintenance came to look at it but can’t figure out why. So far, not the relaxing, romantic weekend we had planned. But there’s hope!! We went to a place called Blake for lunch and it was amazing!! Great service and the food was outstanding!! Just now, the hotel manager offered us the suite next door. We can move into it or choose to stay in our room and just go next door to shower so we don’t have to move all our stuff. Turns out, the weekend we imagined may just come to fruition after all!! The point of all this is that sometimes things don’t go according to plan. But if you don’t give up or allow it to consume you, things can turn out okay. Maybe not as originally planned. Maybe even better. #romanceinthemountains #blakerestaurantcanmore #blakerestaurant #canmoregetaway2020 #pocaterrainncanmore #wintergetaways

World Kindness Day 2020! Ways to show kindness: Give someone a compliment... Buy coffee for a friend or stranger Call a loved one you have spoken to in a while Let someone in line during traffic Make a home cooked meal and deliver it to a friend or family member Practice patience Forgive yourself #worldkindnessday2020 #bekindtoyourself #bekindtoothers #practicekindnessdaily #practicekindnesseveryday #practicepatiencealways #loveyourselftoday

Vitamin D I just got back from a really nice walk outside! It’s not often that we get 17C in November! ... It is a gorgeous day in Calgary with the sun shining brightly! I was happy to get out and soak up some vitamin D while the weather is so beautiful. I’m not a believer in supplements for the most part as you can get the vitamins and minerals you require from your diet. But one supplement every Canadian should take is vitamin D. The benefits of vitamin D include: Good bone health It protects against heart disease and certain cancers It’s an anti inflammatory It helps with calcium absorption A deficiency in vitamin D can lead to: Osteoporosis Increased risk of multiple sclerosis Depression Impaired insulin function Sunlight is a great way to get some vitamin D but it’s hard during the winter to get out for walks if it’s cold and snowy. We only get a small amount of it through our food so that’s why a supplement is needed. Adults 19-70 years old should take 600 IU/day and anyone over 70 should take 800 IU/day. If you are interested in working one on one to improve your health and nutrition, DM me! #vitaminD #sunshineforvitamind #bonehealthcheck #antiimflammatory #reduceriskofcancer See more

Nose Breathing versus Mouth Breathing Are you a nose breather nose or a mouth breather? Some of the benefits to breathing through your nose are:... It helps reduce germs, bacteria and irritants from each lungful of air you breathe. It keeps the air in your lungs a bit longer which can increase the oxygen to your bloodstream by as much as 20 percent. Nitric oxide is produced by the nose and improves our ability to absorb oxygen. It also plays an important role in immune response. Some of the negatives to mouth breathing include: Bad breath and dehydration, especially when sleeping. It increases the chances of snoring and sleep apnea. It dries the tongue, teeth and gums which can lead to tooth decay and gum problems. Children who are mouth breathers are at a higher risk of abnormal head posture, facial structure and impaired respiratory strength. Because oxygen uptake in the lungs can decrease, sports performance can also suffer. Obviously if you have a cold or are stuffed up, breathing through your nose is virtually impossible. But when you’re healthy, check and make sure you’re breathing through your nose as much as possible. @sinusandnasalspecialistsofLouisiana @healthline @pxhere #nosebreathing #nosevsmouthbreathing #nosevsmouth #moreoxygen #breathebetternow #immunitybreath See more