BE HEALTHIER WITH A FEW SIMPLE FOOD SWAPS
If your goal is to eat healthier then here’s a few simple food swaps that can make a big difference.
Vegetable oils are bad news and bad for your health. These oils are toxic, can trigger inflammation and lead to serious health issues. They often contain high amount of trans fat.
Switch to avocado oil, which contains heart healthy fats. It helps reduces cholesterol, lowers blood pressure, contains lutein for eye health, and is great for your skin.
Heavily processed sugary cereals wreak havoc on your hormones and spike blood sugar levels.
Switch to organic steel cut oats, which are a great source of vitamins, minerals, protein and insoluble fiber.
Whole wheat bread can cause digestive issues, as well as spike your blood sugar levels.
Switch to Ezekiel bread that contains sprouted grains and no flour, which make it easier to digest. It’s also a good source of vitamins, minerals, protein and fiber.
Peanuts are actually a legume that can cause serious allergic reactions. They are also associated with a mold that produces aflatoxin: a carcinogenic associated with liver cancer.
Switch to almonds, pumpkin or sunflower seeds. They help balance your hormones, are heart healthy, highly nutritious and a good source of protein.
Table salt is heavily processed and contains no trace minerals. Shockingly, it can sometime be toxic.
Switch to sea salt, which is rich in trace minerals, and an excellent electrolyte source.
Both table salt and sea salt contain iodine needed for thyroid health.
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0 01 minute ago
Pelvic floor problems come in different ways with different symptoms and causes. Some people have a pelvic floor that has totally given up and isn't showing up to the party, or others have uber tight pelvic floor and the thing is BOTH can be WEAK! Both can cause leaks. Both can cause prolapse. BUT also, we can work on both to get things in working order again AND breathing is a great way to start!
If we think of our core as a canister you have the muscles in the front, sides, and back with the pelvic floor as the base and the diaphragm as the lid. This all has to work together. Breathing and pelvic floor function are intimately related.
When you inhale your diaphragm should go down to create pressure to draw air into your lungs. Your pelvic floor also goes down. On the exhale they both should rise from the bottom up. So the exhale initiates as low as the pelvic floor and the diaphragm pushes up.
When you sneeze and exhale there is an incredible amount of intra-abdominal pressure and as your diaphragm lifts that pressure is going to go south unless your pelvic floor also lifts.
Squeeze before you sneeze!
Practise some deep breathes with the pelvic floor lift on exhale, it’ll make sense when doing exercise, lifting or coughing. Lift on exertion as you exhale and don’t hold your breathe!
📷 Credit: @shojin_
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