Tip of the day for the rest of your days...

I guess this tip is sort of a part 2 from my last one regarding stretching. 

So how does one stretch properly without hurting themselves but also benefit from it as well?

It's easy. 

First, do a little warm up to get the blood flowing through your muscles, tendons and ligaments. Never stretch your muscles cold. You'll just end up hurting yourself. 

Second, do NOT bounce your stretches. What I mean by bounce is the action you do when you're trying to stretch beyond your limit by pulling back slightly and pushing forward into the stretch repeatedly. This will cause little micro-tears in the muscles and once again you'll just end up hurting yourself.

Third, when you stretch you want to push yourself to your limit and maybe even just beyond. In order to do this there are two simple tips:

1. When you've reached your limit and you want to stretch beyond your limit, relax the muscles slightly you are trying to stretch (staying in your stretched position) and then continue stretching. It's natural for the body to tense up when it feels a bit of pain, so that's why relaxing is key here. 

2. How do you relax? While you're stretching, inhale down into your diaphragm (very important) and as you stretch beyond your limits, exhale. This will aid in the relaxation and loosening of your muscles.

Voila! Easy as low fat, low sugar pie. You'll be hitting up the rhythmic dance floor in no time!

Ps. Keep it real. Flexibility is vital for maintaining a healthy body, but take your time with it. It's not worth overstretching and hurting yourself.

Tip of the day for the rest of your days...

So let's say you decide to head to the gym after years of sitting in front of a computer. What do you do first? 

What you do NOT do first is static stretching before a workout.

Why? Stretching is as much as a workout as lifting weights, running, plyometrics etc. So before you do any sort of exercise you need to warm up. You can do this by starting with a light jog. What this does for you is gets blood flowing through all your extremities into the large muscles that are going to be used for your workout. The blood will warm up your muscles and nourish it with the oxygen it's going to need. This was a common practice when I used to do Tae Kwon Do and let me tell you, it has really protected me from serious injuries especially with all the high flying kicks and splits. =_=

Now, I know this may sound like common sense, but I've seen it many times in the military, police physical examination (he got injured as the physical test began), the gym etc. People think stretching their shoulders, biceps, back, thighs and calves before picking up a 30 pound weight is warm up. What they don't realize is that, every time they stretch before warming up, they're putting strain on their cold muscles and creating micro tears in the muscle tissue. When this happens and you reach for a weight, you are more prone to muscle, ligament and tendon strains and tears. There's nothing worse than injuring yourself first day at the gym. 

So what's the tip of the day? Warm-up with a light jog and get your heart rate going, stretch and then proceed with your workout.

Tip of the day for the rest of your new years resolution days...

PART II - Change your diet!

I'm sure we all know people who complain about their weight and how much they "exercise" but continue to pig out and eat whatever they want. You know the saying, "You are what you eat" and the saying could never be more truer.

I want you to think about this... Other than air and water to survive, what's the next most important thing? Food. Duh. We eat food everyday because we NEED food to live. So if food is that important, then why put so little thought into it and stuff yourself with junk? Also, if food is that important, then it MUST be doing something to and for your body. What you eat and how it gets digested and processed is directly affecting your insides and mirrors on the outside.

So the tip of the day is to change your diet. I cannot stress it enough. Working out everyday but eating unhealthy will do nothing for you and obviously you won't see any results.

You can try all the fad diets all you want, but you need to change the number of calories you intake daily, the kinds of food you eat, when you eat etc. Stay away from processed foods. Eat your greens and fruits. Cut-down on refined sugar products. Also, no need to fully cut out carbs or fats. Just eat them in moderation. You need a little bit of everything but at the same time too much of a good thing is not a good thing, so find balance. 

Last tip, if you crave fast food or other junks, please set one day or one meal a week to be your cheat day/meal. To have a cheat day is absolutely necessary psychologically and also physically. However, do not binge. Get a control your cravings before they control you! It's been about 10 months since I had a soda and 1 year and 3 months since I've had a piece of candy and I'm going on strong. So once you get the hang of it junk food will look, well, like junk.

Tip of the day for the rest of your new years resolution days...

You can be as happy as these people if you 

know how to stick to your resolutions. =P

FIXING YOUR RESOLUTIONS - PART I

So according to statistics and years of personal experience, it's about this exact time when many of us give up on our resolutions. When January 1st came around, people were pumped to hit the gym and get fit for the summer season. But when February comes around, those resolutions seem to fade from existence.

Most people usually give up because they aren't seeing results as fast as they would like to see them. But the truth of the matter is, most won't see results for another 2-3 months, granted that they stick to their resolutions daily.

Before beginning your resolutions and before giving up, one needs to realize that they won't be seeing results any time soon if exercise and proper diet have been taboo for the majority of their lives. You don't immediately transform from a couch potato to a spartan warrior in 1 month! If that were the case, we'd all be monsters. It took me 6 years in the army, 4 months of taekwondo and 4 months of no school, therefore spending my time exercising to actually get in the groove of staying healthy and fit (I know, a long time... but it's so hard to turn your back on the Internet/laziness).

Today's lifestyle with all the time spent in front of a computer and tv, it's really easy to get lazy and hard to get motivated. It's also really easy to get discouraged. But if you ask yourself the right questions and really put your mind to it, soon enough you'll get into the groove. So ask yourself. What are you doing all this for? Are you trying to get fit to impress a little someone or are you trying to get fit for your general health? Are you giving yourself enough time? Are you being realistic? Are you being honest with yourself? Start slow, maybe 2-3 days a week of exercise. Tweak your diet. And make your resolutions enjoyable to complete.

So what's the tip for today? Be realistic. Be honest with yourself. Give yourself time. If you stick to your resolutions and if you get yourself in the right mindset, you WILL see positive and healthy results.

Tip of the day for the rest of your days...

Are the harsh, cold and dry Canadian winter days taking a gruesome bite out of your skin? Try honey! 

Honey contains a ton of natural elements which all come together to produce healthier and more radiant skin. 

First of all, honey contains antioxidants that we all hear so much about. Antioxidants help us look younger by fighting free radicals and possibly cancerous cells in our skin. Enough said!

Second, honey carries antibacterial and anti-inflammatory properties which help in reducing acne and discoloration and enzymes and amino acids that reduce eczema and other skin conditions. Bam!

Third, honey is a natural moisturizer for our skin, especially during the harsh winter season. Yes, men need to moisturize too. Otherwise, you'll grow up with dry, itchy-looking, lizard skin!

Now how do you apply it to your skin? Easy... 1 teaspoon of milk and a couple squirts of honey. Massage into your face evenly and leave on for 20min. Rinse and dry. You'll notice smoother, clearer looking skin!

If you really want to try the high-end stuff, you can purchase Royal Jelly for even better and quicker results. There's so much on Royal Jelly, I'll have to save it for another post but it usually goes for $100 or more for a bottle.

PS. I'm sorry for being MIA with these posts. This term is exhausting and I've got quite a bit on my plate at the moment. I'll do my best to post more frequently. In the mean time, keep up with your resolutions!!

Tip of the day for the rest of your 2011 days...

Greek yogurt. One of the healthy food trends of 2011.

So what are the benefits?

Greek yogurt is a rich source of proteins. Compared to a conventional yogurt which contains normally 10-12g of protein, Greek yogurt contains 20g of protein.

Greek yogurt also contains a low quantity of sodium. Food these days contain so much sodium and this can be harmful for people with heart problems such as high blood pressure. So Greek yogurt is a good alternative to conventional yogurt.

For those who are conscious about carbs, Greek yogurt contains less carbs than the conventional yogurt. Conventional yogurt contains about 14-17g of carbs while Greek yogurt contains less than 9g.

For those who are lactose intolerant, Greek yogurt contains less lactose sugars compared to the conventional yogurt.

Greek yogurt also maintains that thick, creamy texture that most people look for in yogurt without the use of artificial thickeners.

Greek yogurt sounds awesome eh? Remember, too much of one thing is never good so it's best you mix up your intake of Greek and conventional yogurts. They both contain probiotics and they are both good for you!

Tip of the day for the rest of your days...

Drinking ginkgo biloba tea can improve and enhance memory and clarity!

Ginkgo biloba has been used for its effects by the Chinese for many many many years. Ginkgo contains more than 40 active substances, two of which improve memory; flavanoids and terpenoids. It is well known that memory loss and poor concentration is due to poor circulation to the brain. These active substances help to improve blood circulation to the brain. The brain also requires 20 percent of the oxygen consumed by the body and ginkgo keeps this rate of oxygen to the brain steady.

Tip of the day for the rest of your days...

Last night I was battling the case of the hiccups and I tried all sorts of methods to rid of it. I tried holding my breath, taking in large gulps of air and drinking glasses of water but nothing worked. It was extremely annoying. That's when I tried tonic water...

Next time you got the hiccups, try drinking a glass of tonic water! 

Hiccups are a result of spasms in the diaphragm. Eating or drinking too quickly, eating very spicy foods or very hot/cold foods, alcohol and quick intakes of breathes may irritate the diaphragm. 

Tonic water contains something called Quinine which acts a muscle relaxant. Quinine comes from the bark of a cinchona tree and has been used for many centuries. Although over-the-counter quinine has been banned, tonic water contains a safe amount of quinine for you to see the benefits. Tonic water can also be used for anyone who suffers from leg cramps in the night or when they wake up. Before going to bed, drink a glass of tonic water!

Tip of the day for the rest of your days...

Don't you hate it when you nick yourself while you shave whether it be your face or legs? Do little bits of tissue do nothing for the nicks? Well, this might help with the bleeding and get you out of the house for your special date immediately!

Try a little bit of lip chap on your nicks to stop the bleeding instantly.

Lip chap acts as a coagulant that stops bleeding quite immediately. If you don't have lip chap, you can also use Vaseline. If you don't have Vaseline, you can use masking clay and if you don't have that either, then good ole' ice will do, except a little slower.

Tip of the day for the rest of your days...

Here's another way to beat the cold this winter:

Instead of using a hand-dryer in a public bathroom opt for the paper towel.

Many public restrooms use hand-dryers these days to reduce waste and increase sanitation. However, in a recent study hand-dryers were found to leave your hands covered in germ whereas paper towels were able to wipe away residual germs. So make sure to wash your hands after every trip to the restroom with soap and water and dry them using paper towels, not your pants. 

If you're using a restroom that only has hand-dryers, you can kill most of the germs by leaving it steady under the dryer for at least 30 seconds.

Tip of the day for the rest of your days...

The holiday season is pretty much here and most of us are probably rushing to finish our last minute Christmas shopping. Busy malls, packed parking lots and long line ups usually don't give us enough time to eat healthy, especially at a mall. But you possibly cannot continue to shop without eating. So what do you do? Mall's don't offer the healthiest of meals, but when you really, really don't have a choice here's a list of the best of the worst a food court can offer:

McDonald's

Chicken McNuggets (4 pieces without fries and soda)

Calories 190

Fat 12g

Saturated Fat 2g

Cholesterol 30g

Protein 10g

Carbohydrates 11g

Sodium 400mg

Egg McMuffin

Calories 300

Fat 12g

Saturated Fat 5g

Cholesterol 260g

Protein 18g

Carbohydrates 30g

Fiber 2g

Sugars 3mg

Sodium 820mg

Premium Caesar Salad without Chicken

Calories90

Fat 4g

Saturated Fat 3g

Cholesterol 10g

Protein 7g

Carbohydrates 9g

Fiber 3g

Sugars 4mg

Sodium 180mg

Quiznos

Honey Bourbon Chicken Sub (Small)

Calories 280

Fat 4g

Saturated Fat 1g

Cholesterol 35g

Protein 22g

Carbohydrates 41g

Fiber 3g

Sugars 3mg

Sodium 760mg

Mesquite Chicken with Bacon Sub (Small)

Calories 360

Fat 10g

Saturated Fat 3g

Cholesterol 45g

Protein 26g

Carbohydrates 41g

Fiber 3g

Sugars 1mg

Sodium 940mg

Chicken Sammie

Calories 190

Fat 4g

Saturated Fat 1g

Cholesterol 20g

Protein 12g

Carbohydrates 26g

Fiber 2g

Sugars 1mg

Sodium 400mg

Subway

Roast Beef Sub (Small with cheese)

Calories 190

Fat 4g

Saturated Fat 2g

Cholesterol 15g

Protein 13g

Carbohydrates30g

Fiber 4g

Sugars 5mg

Sodium 600mg

Turkey Breast Sub (Small with cheese)

Calories 190

Fat 3g

Saturated Fat 1g

Cholesterol 15g

Protein 12g

Carbohydrates 30g

Fiber 4g

Sugars 5mg

Sodium 670mg

Taco Bell

Beef Soft Taco

Calories 170

Fat 10g

Saturated Fat 4g

Cholesterol 25g

Protein 8g

Carbohydrates 13g

Fiber 3g

Sugars 1mg

Sodium 350mg

Chicken Burrito Supreme

Calories 400

Fat 13g

Saturated Fat 6g

Cholesterol 45g

Protein 20g

Carbohydrates 49g

Fiber 6g

Sugars 5mg

Sodium 160mg

Wendy's

Chicken Caesar Salad

Calories 180

Fat 4g

Saturated Fat 2g

Cholesterol 75g

Protein 28g

Carbohydrates 8g

Fiber 3g

Sugars 3mg

Sodium 690mg

Jr. Hamburger

Calories 220

Fat 8g

Saturated Fat 3g

Cholesterol 30g

Protein 13g

Carbohydrates 26g

Fiber 1g

Sugars 5mg

Sodium 490mg

Mandarin Chicken Salad

Calories 180

Fat 2g

Saturated Fat 1g

Cholesterol 65g

Protein 24g

Carbohydrates 16g

Fiber 2g

Sugars 12mg

Sodium 630mg

This is obviously a very short list of the many fast food chains you see in a mall and the nutritional value may vary at locations. Just be smart eaters and make sure you know what you're putting into your body!

Tip of the day for the rest of your days...

Organic produce seems to be the big thing these days and genetically modified produce seems to be a no no. Differentiate the difference by looking at the labels more carefully. 

Instead of looking at labels for just the title and whether it says "organic", check out the UPC code on the labels. UPC codes beginning with the number "4" means the produce is conventionally grown using pesticide and other preservatives. Codes beginning with the number "8" means the produce has been genetically modified and codes beginning with "9" means the produce is organically grown. 

However, be weary of what you buy because "organic" doesn't always mean organic. The best produce is Ontario grown produce and whatever is in season. Less chemicals and preservatives are used on your produce if it is Ontario grown and in season.

Tip of the day for the rest of your days...

Thinking of reaching a buffet tonight? Don't skip your meals throughout the day thinking you'll make space for that buffet.

Most people know that skipping meals will result in stomach shrinkage. But some people believe that starving themselves before a buffet will give them more room in their stomach for more food. When you skip meals before a buffet, you're forcing a lot of food into a stomach that cannot retain its original amount. Therefore, you're also forcing your stomach to not only stretch out again but put in double the effort to digest the food. But the havoc doesn't stop there. Overworking your stomach forces your liver and spleen to overwork as well to produce the bile and blood needed to aid in digestion.

Some of the symptoms with a weakened and overworked spleen and liver are gasiness, chronic fatigue, lowered immune system, higher cholesterol levels, vision problems, dizziness, nausea, tendon and muscle problems, spasms, poor concentration and memory and the list goes on and on and on.

Many of these symptoms may occur over time so it's best to eat every meal in proper proportions for healthy organs. It all starts from the inside out, so take care of your insides!

Tip of the day for the rest of your days...

Here comes a little Chinese medicine knowledge for you today (and also common sense)! Protect yourself from catching the flu/cold this winter by wearing a scarf.

In Chinese medicine, it is believed that there is a point in the back of your neck called the "Gate of Wind" point located under the C7 of your spine. It is here where the body is most vulnerable to "Wind Cold". Wind cold in Chinese medicine can be best translated as a cause for catching the common cold/flu. When this Wind cold enters the body through the Gate of Wind, your body experiences chills as the first symptom of the cold. When your lungs begin to feel that "chill", it immediately responds by closing up the pores of your body resulting in body heat eventually building up and getting trapped in your body. When this happens, you experience a fever which means you have the flu. And from there, things tend to go downhill a little as your body is trying to fight off the flu and this is when most of us will experience headaches, aching muscles, thirst, coughing, vomiting etc. 

So this winter, don't underestimate the power of the scarf. If you're not much of a scarf wearer to begin with or cannot understand the benefits of wearing a simple piece of clothing try going out without one, one day and wearing it another and you will truly notice the difference!

Tip of the day for the rest of your days...

Do you sometimes wake up in the morning with aching teeth and jaws? Perhaps you grind your teeth overnight in your sleep. If you're a teeth grinder try eating more leafy greens. 

In Chinese medicine, teeth grinding is caused by excess "heat" in the stomach. What that means is the stomach is constantly working, unable to rest even in your sleep. And in Chinese medicine, the mouth and the stomach are connected as one unit. Therefore, because of the unrest of the stomach, your mouth, teeth and jaws also cannot rest. In Western terms, it is believed that grinding comes from stress, anxiety, uneasiness etc. So it's possible your stomach is uneasy. 

Leafy greens such as lettuce, romaine lettuce and celery help "cool" the stomach. Also, try not to eat too late at night and stay away from spicy food. If the teeth grinding continues, it's best to see a traditional medicine doctor because the causes may be more deeply rooted in other organs. Teeth grinding is not only annoying for others, but you may eventually develop jaw problems and more. 

Click here for today's ballot entry!

Ps. Today is the last day to submit your entries for the draw!
Also, beginning today blog entries will only be made during the weekdays. The reason for this is that I require the weekends to further research and study these tips so I can develop better solutions! Thanks for your understanding! =)

Tip of the day for the rest of your days...

Stress. Everybody experiences it and everybody hates it. How do you deal with it right at the moment? In an earlier post, I wrote about a type of ear massage to relieve stress. But here's another solution that you can combine with your ear massage. Deep breathing will calm the nerves and clear the mind. 

Yes, it may sound simple and many people tend to overlook it. But are you breathing properly? Ever notice when you are stressing out or having an anxiety attack, your breathing gets shallower? You begin to feel tightness in your chest and back. Instead, take 5 minutes. Stand still with your arms to your sides. Loosen your shoulders, unlock your knees, close your eyes gently and breathe deep into your diaphragm. Breathe in through your nose with your tongue touching the roof of your mouth and breathe out with your mouth. Repeat deep breathes until you can you breathe at a steady and slow rate. It is extremely important to breathe down into your diaphragm at a steady rate. 

As a student of Chinese medicine and acupuncture, I'm also required to learn the art of Taichi. In Taichi, not only do we learn movements that most of you have probably seen in school fields and parks, but it teaches you how to listen to your body. It teaches you how to breathe. Taichi brings every part of your body together to work together. If anyone is interested in learning Taichi, you can message me! =)

Tip of the day for the rest of your day...

Today's tip may not seem like the usual, however, this tip may not only help you, but it may help someone else. Also, this blog entry is geared more towards Torontonians, but don't let geography stop you. Do it wherever you live!

In a recent study and survey conducted by the Canadian Centre for the Study of Living Standards, Toronto was rated the saddest city in Canada. Some of the factors that affected one's happiness was stress, the feeling of belonging, married vs. never married and immigrant status. 

So your mid-week goal today is to give a warm "hello" and "have a nice day" to a total stranger. You never know, you may have brightened up their day a little and lifted a burden off their shoulder. At the same time, you'll feel good as well! 

Tip of the day for the rest of your days...

We've all heard the many benefits of green tea, but what can it do for your teeth? Green tea can save your smile!

According to researchers in Japan, green tea lowers risk of tooth loss by killing mouth bacteria which is associated with tooth decay and gum disease. The antioxidant called catechins in green tea kills the bacteria. Also, green tea may also promote periodontal health by interfering with the body's inflammatory response to periodontal bacteria, warding off further disease.

It is suggested that one drinks at least 1 cup of green tea a day to see the health benefits.

Tip of the day for the rest of your days...

Monday mornings suck. Especially if you have to go to school or work. And for many of us, we don't want to get out of bed. Here's a simple fix: As soon as you wake up, open your curtains and let the bright sunlight flow into your room. 

Researchers in the UK found that exposure to bright lights after a night of sleep increased cortisol levels in the body which boosted feelings of wakefulness. 

Although this may sound like common sense, sometimes getting out of bed can be so difficult we'll just sleep through classes or call in sick for work. Also, I'm sure many of us do turn on the lights to wake ourselves unconsciously. But instead, try to make a conscious effort to open up your blinds when you're really struggling to wake up. This simple solution will save you from future headaches and possibly your job too! 

Tip of the day for the rest of your days...

The holiday season is just around the corner and we have all got one thing in mind. Holiday shopping. Joyous yet chaotic. Exciting yet stressful. You're in the middle of a mall and you're about to blow your top. So what do you do? Simple: Give yourself an ear massage to relieve the stress!

The idea of ear massaging to relieve stress goes way way back from many parts of the world. The Inuit had a form of ear massage to calm their infants. In China, there's a whole system of massaging and healing with JUST the ears alone. But since I'm studying Chinese medicine and acupuncture I'll focus on the Chinese method and idea. According to traditional medicine and acupuncture, the ears alone have accupoints corresponding to parts of the rest of the body; the internal organs, extremities and the head. The earlobes represent the head of your body and thus we'll look into what to do with the lobes. In Western terms, massaging of the lobes moves the tentorium membrane in your head which relieves stress.

So what can you do to relieve stress quick time? A simple massage is to place your thumbs behind your ears starting at the top and with your index fingers in front, wipe down along the rim from the top of your ears and when your index and thumbs reaches your earlobes, gently pinch, pull down and let go of your earlobes. Do this several times. Then afterward pinch your earlobes and massage it in gentle circles. Do this until you feel you're ready to take on the long lines and hustle and bustle of holiday shopping! (Remember to keep your breathing steady, inhaling through the nose and exhaling through the mouth when performing your massage.)