Rather than focusing on foods to avoid, it’s more helpful to emphasize nutrient-dense foods that are commonly recommended across various diets. This mindset shift can lead to a more positive and inclusive approach to healthy eating. According to a registered dietitian and certified personal trainer, whole foods like lean proteins, healthy fats, and vegetables are the foundation of most diets, including keto, Paleo, and Mediterranean. By prioritizing these foods, you can make progress towards your health goals without feeling restricted.

Add these 10 nutrient-dense foods to your menu for a healthier and more balanced diet:

1) Leafy greens

Leafy greens like spinach, kale, and chard are a staple of the Mediterranean diet, and for good reason. They’re low in carbs, rich in essential vitamins and minerals like vitamins C, A, and K, and iron, making them a nutritional powerhouse. Enjoy them in a variety of dishes, from breakfast skillets to smoothies and hearty salads, to reap their benefits.

2) Avocado

Regardless of your diet’s fat content, experts recommend focusing on healthy fats, like those found in avocados. Rich in monounsaturated fats (MUFAs), avocados support heart health, and they’re also an excellent source of digestive-friendly fibre, with one-half providing nearly 7 grams. Enjoy avocados in a variety of dishes, from savoury chicken salad to sweet potato toast and even decadent brownies.

3) Salmon

Salmon is an exceptional source of omega-3 fatty acids, which have been shown to promote heart health by reducing arterial plaque buildup, improving blood lipid profiles, and lowering blood pressure, according to the American Heart Association. Aim to include salmon in your diet at least twice a week to reap these benefits. Enjoy it in a breakfast salad or as a quick and easy roasted dinner option.

4) Walnuts

Research in the European Journal of Nutrition suggests that frequent nut consumption is associated with a lower risk of weight gain and obesity over a five-year period. Walnuts stand out for their unique benefits, including being a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, as well as fibre and magnesium. Magnesium is a crucial mineral involved in over 300 bodily processes, making walnuts a nutrient-dense snack option.

5) Berries

Despite containing natural sugars, berries are often misunderstood as a potential contributor to weight gain. In reality, moderate berry consumption can provide a sweet and satisfying addition to a healthy diet. Berries like raspberries, blackberries, blueberries, and strawberries are packed with polyphenols, which fight disease and are lower in carbs. Enjoy them as a delicious topping for oatmeal or yoghurt, a snack, or a guilt-free dessert option.

6) Broccoli

Broccoli’s versatility makes it a superstar vegetable – it excels as a roasted side dish, complements an easy beef stew, absorbs flavours beautifully in stir-fries, and makes a delicious snack with homemade dressing. Plus, it’s extremely nutritious, providing a wealth of benefits for very few calories. Broccoli contains sulforaphane, which has been shown to have anti-cancer properties. It’s also an excellent source of vitamin C, essential for immune function, with one cup providing more than 100% of the recommended daily intake for both men and women.

7) Red Cabbage

Red cabbage is a highly underrated vegetable, boasting an abundance of anthocyanins, powerful antioxidants responsible for its vibrant colour. These antioxidants have been shown to significantly benefit heart health, with a meta-analysis revealing that individuals who consume anthocyanin-rich foods have a 9% lower risk of cardiovascular disease and 8% lower risk of cardiovascular mortality. Additionally, as a cruciferous vegetable like broccoli, red cabbage offers cancer-protective properties. Enjoy its nutritional benefits in a morning smoothie, as a crunchy slaw topping for tacos, or shredded in hearty salads.

8) Chia Seeds

Chia seeds have maintained their popularity due to their exceptional nutritional profile. They’re an excellent source of omega-3 fatty acids, which support heart health and cognitive function. Additionally, chia seeds are a valuable fibre resource, particularly for those following low-carb diets like keto, as they provide 3 grams of digestive-friendly fibre per tablespoon. Incorporate chia seeds into your diet through smoothies, overnight oats, roasted vegetables, or chia pudding to reap their benefits.

9) Kiwi

Kiwis are a top recommendation from nutritionists due to their exceptional nutritional value. With two grams of fibre and only 42 calories per fruit, kiwis surpass oranges in vitamin C content. Moreover, they make an excellent bedtime snack, as research suggests that consuming two kiwis can improve sleep quality and duration, potentially due to their serotonin content. Enjoy kiwis as a solo snack, add them to smoothie bowls, or mix them into overnight oats to reap their benefits.

10) Beans

Beans are a nutritional powerhouse, surpassing even blueberries in antioxidant content, according to nutritionists. Black beans and red kidney beans are rich in fibre and plant-based protein, making them a satisfying and healthy choice. A half-cup serving of black beans provides 7 grams of protein and 8 grams of fibre for just 109 calories. Research in The American Journal of Clinical Nutrition shows that regular bean consumption can lower LDL cholesterol and reduce the risk of metabolic syndrome, heart disease, and diabetes. Plus, beans are budget-friendly and versatile, making them easy to incorporate into soups, salads, tacos, and breakfast burritos.

It’s crucial to prioritize moving your body, even if you can’t make it to the gym or your usual fitness class. Try a quick yoga session, dance at home, walk, or follow an online fitness class. Incorporate stretches during work breaks to combat these issues.

1) You’re constantly feeling tired

If you’re always tired despite getting enough food and sleep, perhaps increasing your physical activity could be the key. It might sound surprising, but engaging in a low to moderate-intensity exercise session for over 20 minutes can boost energy and reduce fatigue.

2) You’ve recently started feeling pain

We’ve all experienced those mornings when we wake up with sudden aches in our lower back, knee, or shoulder. Instead of waiting it out, consider getting your body moving. Simply loosening your muscles, joints, and increasing blood flow to the affected area can help alleviate the pain. Regular exercise has even shown benefits for clients dealing with chronic pain, such as low back pain or arthritis, improving their daily activities and ability to perform chores.

3) You’re stressed

Since the onset of the Covid-19 pandemic, people have noticed a noticeable increase in stress, anger, and worry. Concerns about finances and politics, coupled with the constant barrage of the 24/7 media cycle, contribute to this heightened stress, potentially affecting people’s health. However, engaging in activities like walking, running, or regular strength training for 20 to 30 minutes three to four times a week can significantly reduce anxiety levels. Whether facing a challenging decision in your personal life or business, one of the best strategies is to step outside, put on your earbuds, and take time for yourself.

4) Your hormones could use some extra care and attention

Regular exercise can effectively regulate your hormones, leading to noticeable improvements in your mental, physical, and emotional well-being. Physical activity can elevate testosterone levels, crucial for muscle maintenance. Even simple activities like walking can positively influence hormone levels, supporting strength and vitality. Enhanced testosterone levels also contribute to a faster metabolism, youthful skin, and optimal brain function.

5) Your digestion is not working right

A 30-minute run or brisk walk isn’t just good for building an appetite for dinner; it also aids in digestion. Aerobic exercise boosts your breathing and heart rate, which in turn enhances the contraction of your intestinal muscles. This helps food move through your intestines more efficiently, reducing the risk of constipation. Any form of movement, such as walking, running, swimming, dancing, or even stretching and yoga, can contribute to better digestion.

6) You’re not sleeping well

Adding more movement during the day might be beneficial if you’re struggling to fall asleep or stay asleep at night. Exercise can enhance the quality and duration of your sleep, regardless of when you do it. It can also improve sleep for those with insomnia and have a notable positive impact on mood. If you’ve been having difficulty sleeping lately, increasing your activity levels might be just what you need to get better rest.

Walking every day offers a myriad of benefits for both physical and mental well-being. It’s a simple yet effective way to stay active, improve cardiovascular health, and maintain a healthy weight. Additionally, walking regularly can boost mood, reduce stress levels, and enhance overall mental clarity. Whether it’s a brisk walk in nature or a leisurely stroll around the neighborhood, incorporating daily walks into your routine can significantly improve your quality of life.

1) It’s good for your body

Research consistently shows the significant benefits of daily walking. According to the Canadian Academy of Sport and Exercise Medicine, just 150 minutes of walking per week can reduce the risk of major chronic diseases by 25 to 50 percent. Light to moderate exercise, like walking, has even proven to be more effective than medication for stroke rehabilitation and can be as effective as drugs for diabetes prevention and heart disease treatment.

In addition to these health benefits, a 2019 study published in the Journal of Clinical Oncology found that even a small amount of physical activity, such as a brisk 20-minute walk each day, is associated with a lower risk of seven types of cancer. Walking also improves sleep quality, as shown in a recent study of middle-aged adults.

Dr. Jane Thornton, a family physician, emphasizes the importance of viewing physical activity, including walking, as medicine. She notes that walking strengthens the heart, improves vascular health, and builds lower body muscles while enhancing balance and strength. This activity is particularly beneficial for back pain, as it activates spine-supporting muscles, reducing discomfort and improving function.

Hospitals like Mount Sinai in Toronto have recognized the value of walking for patients’ recovery. Encouraging patients to walk, even with assistance, has led to reduced hospital stays, fewer complications, and improved overall physical functioning. This shift highlights the transformative power of incorporating walking into daily life for improved health and well-being.

2) It’s good for your mental health

Walking daily has significant mental health benefits. It can serve as a natural antidepressant during difficult times, as experienced by Duguay, who found solace in walking after her mother’s passing. Studies, like one from Harvard University, suggest that exercise, even light activities like walking, can mitigate depression risk, especially for those with a genetic predisposition.

Moreover, regular walking reduces the likelihood of developing dementia and Alzheimer’s disease, as highlighted in the World Health Organization’s dementia prevention guidelines. Dr. Saskia Sivananthan from the Alzheimer Society of Canada notes the positive impact of exercise on cognitive function, possibly due to increased brain cell growth, hormone release, and reduced brain inflammation associated with walking.

Research from McMaster University indicates that aerobic activities, including walking with intervals of higher intensity, enhance memory function. Dr. Jennifer Heisz explains that walking stimulates the production of BDNF, a protein crucial for forming precise memories. These cognitive benefits of walking are invaluable for daily tasks like navigation and recognition.

3) It’s good for your social life

Jim Button, a 56-year-old entrepreneur, faced kidney cancer in 2014 and later discovered it had returned, becoming terminal. Knowing the benefits of exercise, he committed to walking five kilometres daily. His walks evolved into meaningful connections, as he invited others to join him, including strangers seeking advice or battling illness.

Inspired by Jim’s walks, Dr Lisa Bélanger founded Walk It Out, a peer support initiative in Calgary where participants walk and share experiences. Walking is noted for its natural flow of conversation and its ability to shift mindset, undoing negative thought patterns.

Nancy Duguay also embraced daily walks, inspiring her community to join. Her walks have become a shared experience, fostering connections and overcoming challenges.

Follow these steps to maximize the benefits of daily walking

1. Maintain an upright posture with your head straight, avoiding looking up or down, and keep your gaze about five meters ahead.
2. Increase your walking speed by bending your elbows more.
3. Swing your arms forward and back instead of across your body for efficient movement. Strong arm movement is crucial, similar to sprinting.
4. Land your lead foot on the ground and roll from heel to toe. Ensure your footwear allows natural movement across your foot.
5. Boost your speed by increasing your strides per minute rather than lengthening your strides. More steps per minute mean covering more ground faster.
6. Utilize Nordic walking poles to elevate your heart rate and burn more calories.
7. Incorporate intervals of brisk walking with slower-paced periods for variation.

Certainly, it’s normal to feel tightness in your hamstrings, soreness in your quads, or even stiffness in your calves after a challenging run. However, unexpected discomfort like a sore left shoulder or a persistent knot in your lower back can catch you off guard. Fortunately, there are simple adjustments you can make to your posture or gear that can help alleviate these issues. In this guide, we’ll discuss some of the common complaints that runners experience and provide easy solutions to address them.

1) A Knot In Your Neck

Switching to the right gear can often alleviate neck pain. If you’re a woman, an improperly fitting sports bra could be the culprit, especially for those with larger busts. The bouncing motion during running might strain your neck or upper back. Consider trying a bra with encapsulation or compression-style support for better comfort. It’s important to pay attention to how your clothing feels while in motion; what feels good in the dressing room may not be suitable for running.

2) Tight Ribcage

Many of us tend to tense up and slouch due to excessive computer or phone use. However, it’s important to focus on expanding your rib cage.

To achieve this, swing your arms straight back when running instead of across your body. Imagine reaching your hands forward while pushing your elbows backward. This technique relaxes your shoulder blades, keeps your fingertips loose, and improves breathing efficiency.

3) Sore Shoulder

If you’re experiencing soreness on one side, consider your running habits: Are you consistently holding your phone in one hand, like your right hand? Clenching something in your fist, even a small item like a car key, can cause tension to travel up your arm, resulting in shoulder soreness.

The solution is straightforward: Use a sleeve or pack to carry your phone or keys, or switch hands while running.

4) Tight Lower Back

Many individuals tend to arch their lower back while running, particularly when fatigued. Instead of extending their hip joints, runners often extend their lower backs to move their upper legs behind them. This issue typically arises towards the end of a run when fatigue sets in. If you consistently experience tightness in your lower back during long runs, it indicates a breakdown in your proper running posture. In such cases, reducing your mileage or enhancing your strength and mobility is advisable to support your running better.

To relieve the tightness in your lower back while running, prioritize improving hip mobility, ensuring it moves independently from your spine.

5) Aching Knees

Many runners tend to overstride, which often results in sore knees after a run. One aspect of addressing this issue is to concentrate on the earlier mentioned technique of ‘sending arms back rather than across your body.’ This is because when you vigorously swing your arms forward, your legs also swing farther forward. However, by directing your arms to swing more behind you and less in front of you, you not only improve your breathing but also prompt your body to be more efficient. This results in reduced impact on the knee joints, alleviating stress and discomfort.

While these may seem minor, they can have a significant impact on your health over time. Have you identified any of these harmful habits in your lifestyle?

1) Holding your pee

It’s important to heed nature’s call promptly! Holding in your urine for extended periods can negatively impact your health. Urine acts like a flowing stream, and blocking it can lead to stagnant conditions where bacteria thrive, potentially causing bladder and kidney infections. This risk is higher if you have underlying urological issues or during pregnancy. Studies suggest that prolonged holding can stretch the bladder, known as “infrequent voiders syndrome.” Moreover, not urinating four to seven times a day indicates inadequate fluid intake, possibly leading to dehydration.

2) Biting your nails

Chewing on your nails is a harmful nervous habit. It can lead to nail damage, skin infections like paronychia, and the spread of germs. This can also introduce viruses into your system, causing various infections. Moreover, nail biting can harm your teeth, potentially leading to tooth damage or cracks. Addressing the psychological reasons behind this habit is crucial, as it’s often linked to subconscious actions triggered by anxiety, boredom, or frustration. A study from Canada even suggests that nail biting is common among perfectionists.

3) Staring at a computer all day

The average office worker spends around seven hours a day looking at a computer screen, leading to computer vision syndrome. Prolonged screen time can cause eye strain and potential retinal damage. One helpful tip is to follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This practice reduces eye strain and promotes blinking, which can alleviate dry and irritated eyes. Additionally, minimizing screen exposure, especially from phones and tablets, before bedtime can improve sleep quality. Furthermore, scheduling regular eye tests is crucial for monitoring eye health and detecting early signs of strain or damage, so searching for an eye test near me is highly beneficial.

4) Skipping brushing or flossing

It’s common to feel exhausted and skip brushing or flossing before bed, but this habit can have more serious consequences than you might realize. Regularly skipping dental care increases the risk of dental decay, which can lead to major infections, malnutrition, and even cardiovascular disease, particularly in older adults. To maintain good oral health, it’s essential to brush your teeth twice daily, floss once a day, and visit your dentist regularly. Consider using an electric toothbrush for a more thorough clean and to reach areas that regular brushes may miss, preventing cavities and gum infections that can result in early tooth loss.

5) Sitting for too long

Prolonged sitting, coupled with excessive screen time, can have detrimental effects on our health. This sedentary behavior is linked to various health risks such as weight gain, diabetes, and high blood pressure. However, incorporating regular walking breaks throughout the day can help mitigate these risks, prevent arthritis, and maintain healthy blood pressure levels. It’s crucial to maintain good posture while sitting to avoid neck and backaches. Ensure you sit upright with your back against the chair, knees at 90-degree angles, and feet flat on the floor to reduce tension on your back muscles.

6) Carrying a heavy bag on one shoulder

Carrying a large handbag may make us feel prepared, but unless it’s a backpack, it could be harming our health. The weight of a heavy bag on one side can disrupt the alignment of the neck, leading to pressure on the nerves that supply sensation to the arms. This can result in numbness, tingling, and pain in the shoulders and arms. It’s recommended that your bag should not exceed ten percent of your body weight to avoid these negative effects. Additionally, constantly carrying your bag on the same side can exacerbate these issues, so try to switch sides regularly. Avoid using your phone while carrying the bag, as it can further disrupt your alignment. Men should also be cautious about carrying wallets in their back pockets, as it can lead to back problems.

7) Wearing the wrong shoes

Wearing high heels can be tough on your feet, and the effects can extend throughout your body. Dr. South-Paul notes that footwear plays a significant role in foot, knee, hip, and back health, and high heels can lead to issues like bunions, tight Achilles tendons, and related problems. However, it’s not just stilettos causing trouble – shoes without proper support, like flip-flops, can also cause damage. Research from Auburn University highlights that flip-flops alter your walking pattern, potentially causing issues from your feet to your hips and lower back. For long-term comfort, ensure your feet and ankles have adequate support, especially during workouts. Dr. South-Paul advises replacing running shoes after about 480km to maintain proper support and prevent foot soreness and stress fractures.

8) Not applying sunscreen everywhere

We all know the importance of sunscreen to shield ourselves from the sun’s harmful rays. However, it’s easy to rush through applying it, leaving certain areas vulnerable. The most critical spots to cover are the face, trunk, hands (including between the fingers), and feet (including the spaces between toes and nail beds). The Cleveland Clinic warns that ears are also prone to skin cancer, so don’t forget to protect them with sunscreen. Often overlooked areas include the scalp (even with hair), eyelids, lips, neck, and armpits. Remember to reapply sunscreen regularly, especially when enjoying outdoor activities.

9) Experiencing irregular sleeping patterns

Achieving consistent and quality sleep is essential for our overall well-being, yet many struggle with habits that disrupt their sleep patterns. These include irregular bedtimes, watching TV late into the night, relying on alcohol or caffeine to unwind or stay alert, and engaging in intense exercise close to bedtime. These behaviors can significantly impact sleep quality. Additionally, repeatedly hitting the snooze button can lead to fragmented sleep and sleep inertia, leaving you groggy and less rested during the day.