Restorative Yoga For Menstrual Back Pain

Is the first rule of Period Cramps don’t talk about Period Cramps? Maybe we don’t talk about them enough, but, oh, they are there. Like little miniature grape stompers gleefully going to town in your uterus. Besides cramps, periods are often associated with other aches and pains, especially in the lower back and pelvic regions. […]


Recipe: Mini Cheese Danishes — Tiny Brunch Recipes from The Kitchn

Who doesn’t love a cheese danish? The smooth, creamy filling is such a perfect foil to the crispy, flaky shell. The combination hits every crave-worthy taste and texture a person could want in a pastry, which is why it’s easy to eat so many in one sitting that you feel you’ve overdosed on butter and cream cheese.

Until today! Now you can have the satisfaction of eating a few cheese danishes in one sitting and still have room to sample the other options on the brunch buffet spread.


Your Food Through a Filter: Here’s a Look Back at March’s Brunch Bites Instagram Theme — Last Month on Instagram

March’s Instagram theme was “Brunch Bites.” We wanted to see all of the ways you brunch with your friends and family — and you did not disappoint! We saw everything from sweet to savory, and each photo had us itching to get in the kitchen. Thank you for sharing!

Here’s a look back at some of our favorite photos you shared with us last month, plus a look at what’s in store for April. Be sure to follow The Kitchn on Instagram so you don’t miss out.


Strengthen Your Quads With Bike Sprints

If you are looking to grow your muscles the “pump” will help you do just that, bike sprints are the best way to pump up those quads so at the end of leg day why not add some bike sprints for bigger quads?

Regardless of the basic and harmless look of the Airdyne bike it never ceases to put me in my place. I like to push myself till breaking with drop-set leg presses, one hundred rep squats and walking lunges until I drop. Anything there is to try I have tried pump get in my quads from bike sprinting with the Airdyne bike is by far the most intense of them all.

Bike sprints for bigger quads are not necessarily any better than the above mentioned routines but if you really give it your all your quads will get the work out of their lives. Case and point would be a sprint cyclist quads, big cannot even begin to describe them even when compared to other cyclists sprint cyclists are far bigger. If you are an average lifter then bike sprints will add to your training, do these at the end of your exercise routine and they will be beneficial for the growth of your muscles.

There are many ways in which you can execute a bike sprint properly, you can do based on time or distance depending on what you prefer. You want to begin with a distance which places you in in a fifteen to thirty second range and three to four intervals should be performed during each workout, you can then add on by either increasing the amount of intervals per workout or the distance of the sprints, if you are truly looking to push yourself you can increase both. An example of this is as follows: eight rounds twenty seconds on and ten seconds off.

If you do not have access to an Airdyne or Assault bike do not fear, a spinning bike or even a normal bike will work just fine. The tension should be high enough that your legs really feel the pressure but low enough to keep the RPMs high enough that it is more like a sprint and not a grind. Just remember to always add some bike sprints for bigger quads.

See this demonstration video from T Nation below!

The post Strengthen Your Quads With Bike Sprints appeared first on NUTRITION CLUB CANADA.


from Nutrition Club Canada

DIY Mama: A Month of Homemade Luxuries for Mama and Baby — DIY Mama

DIY Mama: 20 Small Luxuries for Mamas & Their Babies

Ten short weeks ago, I became a mother to a robust and tiny dark-haired daughter. For all the time I spent hoping and dreaming of this little one, nothing could have prepared me for being so needed, so craved in a primal, biological way. I’m funneling my life straight into hers, building a little human from scratch.

And I’ve realized: when you’re a new mama, life itself is DIY.


Want To Stay Healthy? Stay Away From Bad Food

While we think of food as nourishment for our bodies, we also need to know what is good for us and what is not, but in today’s world of food influenced by the demand for innovation and novelty, we often get blinded by what is pleasing to the eyes rather than what is needed by our bodies.

Coloured jellies and candies are one of the biggest culprits of non-healthy food in fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colouring agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Jellies, on the other hand are also made of sugar and gelatine, which may be sources from questionable products.

Good alternatives for these sweet treat would be dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda beverages are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

Processed deli meats like hams, sausages, etc. These cured and preserved cuts of meat have been enjoyed throughout the centuries but should only be taken in moderation.

Loaded with salt, nitrites and sodium nitrates linked with problems in the kidneys, cardiovascular system and high blood pressure. Tests have also shown that these meats also contain chemical compounds that aggravate chronic diseases and may trigger cancer cells in the body.

If taken in moderation, alternative choices could be smoked wild salmon or organic pastrami.

You may start the day with something heavy and filling, but try to steer clear of sweet and sugary cereals. These cereals are loaded with sugar that is enough to boost calories in the body. Some brands were also found to contain Butylated Hydroxytoluene (BHA) that are banned in some countries due to its carcinogenic properties.

The post Want To Stay Healthy? Stay Away From Bad Food appeared first on NUTRITION CLUB CANADA.


from Nutrition Club Canada