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Totum Virtual Bingo!

To help you get ready for our eventual return to work and a more normal life, Totum has put together a challenge to focus on getting you and your immune system in great shape! Just follow the instructions below and start playing. The challenge will run for five weeks (April 27th-June 3rd).

How to play:

  1. Get your Totum bingo card by downloading it (link provided earlier).
  2. Complete five activities in one week. Complete a row, a column or diagonal and you get a Bingo. One bingo per week only
  3. Let us know you you have a BINGO by emailing.

Extra points:

  1. Post on Instagram and tag 3 friends. Use #TotumBingo and #TheTotumApproach
  2. Challenge three friends or family.
  3. Post a picture or video of you working on one part of the card
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For your Info King West Performance Recommendations Resources Tips

How To Support Your Immune System

How To Support Your Immune System

Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist

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The immune system is your body’s primary mechanism of defence, responsible for protecting you from potentially harmful invaders. It is made up of various cells, tissues, and substances including the skin barrier, red and white blood cells, microbiota, antibodies, and cytokines (cell signalling molecules). Your immune system consists of your innate immune system aka your first line of defence and the adaptive immune system which is highly specific against particular intruders.  A dysfunction in the immune system may result in allergies, infections, tumors and autoimmunity.

A nutritious and balanced diet, good sleep, regular moderate exercise and stress mitigation techniques may help support your immune system.

Food First!

Vegetables and fruit offer a wide spectrum of antioxidants to support the immune system.  These bioflavonoids, phytonutrients and other phytochemicals are unique and as such as eating a wide variety will over you the best support. They also contain vitamins and minerals needed to support a functioning immune system.  Look for brightly coloured and dark green leafy vegetables as well as garlic, ginger and turmeric which have anti-microbial properties

Quality Protein

Protein contains the amino acid building blocks that our body uses to repair the body structure and create enzymes to carry out necessary functions.  Deficiencies in protein intake can increase your risk for getting sick as these amino acids are the building blocks for creating anti-bodies to fight pathogens.  Have protein with each meal, as well as post workout.

Vitamin D

Often only thought of in reference to bone health, this fat-soluble vitamin plays a vital role in our immune system and deficiency has been associated with increased risk of auto-immune conditions as well as protecting against respiratory tract infections.  Found in salmon, mushrooms, fortified milk and milk substitutes, tuna and egg yolks.  But supplementing with Vitamin D3 in the winter months can be helpful to get adequate levels.  Best consumed with a meal / food containing food.

Vitamin C

Found in a wide variety of vegetables and fruits, Vitamin C plays an important role in immune function and fighting infections.  Found in red bell peppers, strawberries, kiwi, oranges, dark cherries, kale, broccoli and Brussels sprouts.  Aim to get a vitamin food with each meal.

Zinc

Helps strengthen immunity by supporting helper T cells.  Specifically zinc lozenges as coronavirus hangs out in the larynx before heading down into the lungs.  Zinc is found in seafood, clams, oysters, mussels, firm tofu, lentils, pumpkin seeds, yogurt, oats.

Support your gut microbiome

Supporting a healthy gut microbiome through healthy foods is a major way to support your immune system.  You have 10x more bacteria cells in your body vs human cells.  Fermented foods (sauerkraut, kefir, kimchi and unsweetened kombucha) and fibrous vegetables can help provide a good environment for positive bacteria to thrive.  Oral probiotics of the right type and amount for the specific issue have been show to help maintain immune health.

Prioritize Sleep

During quality sleep our bodies repair and recovery.  Sleep deprivation has been shown to reduce immunity and increase risk of infection.  Stick to a sleep schedule where you get at least 7.5 hours of sleep.  Avoid caffeine after noon and avoid screens for at least 1 hour prior to bed.  Sleep in a cool dark room.

Reduce Excess

Excess sugar and alcohol stress the system and contain very few nutrients.  Eating large quantities of processed food maybe open up room for nutrient deficiencies due to their lack of nutrients.  Also beware of any foods that cause allergy or sensitivity in your body and reduce those.

Hydrate

Adequate hydration is key for a healthy body and allows for the transport of nutrients and elimination of waste products.  Be mindful that if you have fever, vomiting or diarrhea you will be dehydrating yourself quickly.

Moderate Exercise

Regular exercise helps improve circulation which may allow cells and components of the immune system to move through the body to combat invaders.  Too much intense exercise may weaken the immune system immediately following exercise so allow adequate time for recovery.

Relax & De-stress

Too much stress drives the production of cortisol which decreases cells in your immune system.  Take a break from screens, read a book, listen to music, mediated or practice mindfulness, go for a walk, take a warm bath.

Looking to boost your immune system? Book a virtual treatment with our naturopath or nutritionists today!

By: Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist

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Fitness For your Info King West Performance Recommendations Tips

Eating Well While Stuck At Home

Written by Tara Postnikoff, Hon B. A., RNCP/ROHP, CNP

While the current Covid-19 pandemic is changing many areas of our lives and no doubt increasing our stress levels, it is also providing us many opportunities as well.   Spending time at home can be a struggle, especially with the kitchen and pantry open for business 24 X 7.   Here are 5 tips for eating well while trapped at home.

  1. Create a schedule.  We do better with schedule and routine in our lives and if we stick to this, it can set us up for success.  This means a sleeping schedule, an exercise schedule and you got it, an eating schedule.  Write down your meal times and keep this visible so that the kitchen is off limits except for meal time.
  2. Stock your fridge and pantry well.  If you have a well stocked fridge and pantry it becomes easy to make healthy, nutritious and tasty meals with ease.  Make a menu plan for the week and then make a shopping list before heading out to do your grocery shop.  If eating and cooking at home is new to you, this might feel like a challenge.  A good example of key nutritious staples are cans of organic beans.  You can create a quick chilli or boost a soup or salad with extra protein and healthy complex fibrous carbs.
  3. Prepare a veggie bucket.  Before putting your produce away, take and extra few minutes to wash and chop veggies for easy snacks and use later.  Put them in an air-tight container and then they are there if you need a quick something to munch on or prepping a quick meal.  We often want the easy choice of we are tired and stressed and this allows us to make healthy choices more frequently. These good, nutrient dense options will help support our immune system, our brain and will help us feel better.
  4. Stay Hydrated.  There is a good chance you are not hungry but are actually thirsty.  Have a glass of water or cup of tea and then re-evaluate your desire for food. Adequate hydration is key for a healthy body and allows for the transport of nutrients and elimination of waste products.
  5. Distract yourself.  If you start to feel peckish and its not time to eat, add some simple quick movement to get you up and out of your chair.  This will help boost your feel good hormones and settle that need to snack.  Try 20-30s of jumping jacks or burpees.

If you have more questions about what to eat or how to meal plan at this time, reach out to our amazing team of nutritionists and naturopaths.  Now is a great time to focus on your overall health and wellness.

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Fitness For your Info King West Performance Recommendations Resources Tips

Running & Core Strength

We know the “core” to be different muscles that help stabilize the spine and pelvis, but there are specific groups of core muscles that are especially important in running in Toronto and other cities. We call this the “outer unit” or “slings”.
Slings are groups of muscles that cross the pelvis to create dynamic stability during movement. Three of these slings are particularly important in running: 

Anterior Oblique Sling (AOS)

  • AOS = Hip adductors + internal obliques of the same side + opposite external obliques
  • During the swing phase of running, the hip adductors help bring the hip into flexion (knee up to chest), and the internal obliques of the same side + opposite external obliques rotate the trunk towards the flexed hip, creating stability through the pelvis.
  • Exercise to work on AOS: Dead Bug, 1X10

Posterior Oblique Sling (POS)

  • POS = gluteus maximus + opposite latissimus dorsi
  • During the push-off phase of running, the gluteus maximus pushes the hip into extension to propel the body forward while the opposite lattissimus dorsi pulls the shoulder into extension (pulls the elbow back), creating stability through the pelvis.
  • Exercise to work on POS: Bridge with alternating knee extension while pushing down into the ground, 1X10

Lateral Sling (LS)

  • LS = gluteus medius + opposite hip adductors
  • During the stance phase of running, the gluteus medius engages to stabilize the pelvis/hip/knee while the opposite hip adductors engage to begin the swing phase, creating stability across the pelvis
  • Exercise to work on LS: Side plank 3X30sec

A strong core allows for more efficient limb movement (i.e. less energy wasted). Adding these exercises to your strengthening programs in Toronto can therefore increase your running efficiency, helping you prevent injuries and improve your performance!
If you’re training for a half-marathon in Toronto, or looking to extend your running exercises further, check out our most recent blog post from Victoria, one of our Top Rated Physiotherapists recent blog here: https://totum.ca/half-marathon-training/
Looking for programming & training advice during these times? Totum is offering Virtual Training & Programming Services Here!