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Written By: Mairead, Registered Dietitian February is Heart Health Month! So what better time to focus on habits that can help improve our cardiovascular (or heart) health! Cardiovascular disease includes high blood pressure, high cholesterol, and coronary artery disease. All of these factors can increase your risk of having a heart attack or stroke. While some of your risk is genetic, many factors can be improved with lifestyle habits - which are in our control! Check out these ways you can improve your heart health this Heart Health Month! Know your risk level Many people may be walking around with high cholesterol or high blood pressure and not know it. If we don't know something is a problem, we can't fix it! Make sure to complete any tests your doctor recommends in a timely manner, and follow up afterwards. If you do find out there's a problem, it's much easier to start making changes when something is a smaller potential risk factor than after something serious has happened. Not sure where you're at? Ask your doctor if this is something you should monitor! Get enough exercise We don't have a magic pill that fixes everything, but exercise does come close! For heart health, exercise will help decrease your blood pressure and promote healthy cholesterol levels. The recommendation for most healthy Canadian adults is to aim for 150 minutes of "moderate to vigorous" exercise a week - this means your heart rate is up and you are breathing at least a bit harder than at rest. If you feel you fall short of that goal, try slowly increasing by 5-10 minutes a week as your body allows. Any type of exercise that gets your heart rate up counts! Watch your salt intake While we know we do need some salt or sodium in our diet, many of us eat too much salt. Much of this comes from processed foods or take out - it's not just about whether you add salt during cooking and at the table. For those who are at risk for high blood pressure, a high sodium intake can increase that risk, and decreasing your salt intake can help promote more normal blood pressure. Staying between 1800mg and 2300mg of sodium daily will make sure your body is getting what it needs without overdoing it. Try checking your labels to see if you're taking in more salt than you realize. Use the "percent daily value" on the right-hand side of the nutrition facts table - remember, 5% is a little bit, 15% is a lot! Increase your fibre intake Fibre does many great things for our body - including helping to improve your cholesterol levels, or maintain them in a healthy range. The total recommended amount of fibre daily is 20-25g for women and 30-38g for men - that's a lot!!  Sources of fibre include vegetables, fruit, whole grains and whole grain products, nuts and seeds, and legumes. If you're choosing foods with a nutrition label, use the "percent daily value" to choose higher-fibre options. Remember to make changes in your fibre slowly and make sure you're properly hydrated to avoid any bowel upset. Remember, health isn't all or nothing! If you're ready to improve your heart health, pick one habit to focus on and figure out how you can implement in your daily life consistently! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE !

Written By: Mairead, Registered Dietitian There's just so much information out there about carbs. Are they good? Are they Bad? What about complex ones? When should you eat them? Will you lose weight if you don't eat them? With contradictory answers, it can be confusing and hard to know what's actually important and will help you improve your health and fitness! "Carbs" is short for carbohydrates, one of our main macronutrients. Carbs are the brain and body's preferred main source of fuel and energy. We can make that energy last longer by choosing carb options that are higher in fibre, and pairing them with protein and fat. These components help slow the break down of the carbs, making that energy last over a longer period of time, rather than leaving us feeling hungry and tired again quickly. Carbs are often referred to as "simple" or "complex". Simple carbs are foods like white bread, and are more processed and lower in fibre. Complex carbs are foods like whole grains, which are generally closer to being whole foods, are less processed, and are higher in fibre. Focusing on swapping simple carbs for complex options can help improve our heart and bowel health, better manage blood sugars, and promote more consistent energy levels throughout the day. Now, should you follow a low carb diet? It's totally up to you! For people with concerns about their blood sugars, it can be worth learning more about carbohydrates, how much are in certain foods, and how to time them consistently. For most normal healthy people, there are healthy ways to eat any amount of carbohydrates, as long we're including a variety of foods and not neglecting our other macronutrients (fat and protein). Low carb diets can help with weight loss for people who enjoy eating in that way over a long period of time. Like any diet changes, you need to be able to maintain it for the long-term. A low carb diet can create a calorie deficit (where you're taking in less calories than you are consuming), especially when carb foods are replaced with lower calorie foods (like vegetables) or those that might create more of a feeling of fullness (like proteins). Some people also see some quick initial weight loss when following a low carb diet - this is often water weight rather than true body mass loss, because carbs cause the body to hang on to a little bit of extra fluid. This initial loss will quickly return if you go back to eating your normal amount of carbs. Like anything in nutrition, there's a lot of variation in what can make up a healthy diet! When it comes to carbs, aim for higher fibre and more complex options to improve your overall health. Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com or click HERE for more info about our Nutrition Programs! 

Written By: Mairead, Registered Dietitian With a New Year often comes New Year's resolutions. The "New Year, New Me" energy is everywhere, especially in terms of health and fitness. But when it comes to actually achieving those goals, it can be a whole other story. Many people give up on their goals early on in the year - but a bit more thought up front and a dose of reality can help you set better resolutions and actually achieve them this year! Check out these tips to make 2025 the year you crush your resolutions! Set goals that are actions, not outcomes! Often people set goals like "be healthier", "lose weight", or "build muscle". While these can be great things to aim for, they are outcomes of other actions, not actions themselves. These outcomes happen because of other activities. For example, if the outcome you want is to build muscle, the actions you might focus on to achieve this are going to be strength training and meeting your protein goals. If you want to lose weight, your action goals might be developing a consistent exercise routine and focusing on balanced meals. These actions are things you are in control of, rather than outcomes of other activities. Be realistic about your life and yourself! Despite the "New Year New You" hype, you will still be yourself on January 1st, and many aspects of your life may still be the same as they were in 2024. We often set goals that are just too aspirational or that fit with someone else's lifestyle but not our actual reality. Maybe your goal is to exercise more so you plan to wake up at 5am every day to make this happen. But what if your reality is that you're just not a morning person, or you have a job with fluctuating shifts? A more realistic plan might be to find an exercise routine that you can do at a different time of day, or that is more flexible. The easier it is to fit your goal into your current life, the more likely you are to actually achieve it! Think through the steps you'll need to achieve your goals - and then plan for them! Setting a goal is only the first step to making it a reality. There are likely at least a few other steps you need to take to get there. Taking the time to figure out what those steps are and chipping away at them will help you make your goals a reality. For example, maybe your goal is to eat enough protein because you're trying to build or maintain muscle. Your steps might include meeting with a Registered Dietitian to find out how much protein you need and learn more about how to include it in your diet. Then maybe you need to learn to cook one or two new protein options or research recipes. Maybe you need get into the habit of meal planning. The main goal is just the tip of the iceberg - the steps behind it are what make it a reality. Let go of "all or nothing" thinking in your goals! When people "fail" at their resolutions, it's often because they pick goals that are inflexible or too extreme. When people can't stick to these rigid goals, they end up giving up, rather than figuring out how to adapt. Setting goals that are more flexible will make it easier to roll with the punches throughout the year, rather than throwing in the towel in the first month. For example, setting a goal of cutting out all sugar is very "all or nothing". The first time you're confronted with a treat while out or give into a craving, you might just give up. Changing the goal to eat less of specific sugary foods (but not cutting them out entirely) might be more realistic. You might even choose to pick a certain frequency that you'll enjoy them that is less than your current amount. Goals don't have to be extreme to help you still see improvements in your health and fitness! So tell us, what are your goals for 2025?  By setting better and more realistic goals, and making plans for them, you can make changes to see big gains in your health and fitness this year! For more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com or click HERE for more information about our Nutrition Programs!

Written By: Coach Kelly Meditation takes different forms, and isn't just sitting quietly, or listening to a specific mediation track. For some, this style is boring. It's in effective and often leads to us feeling frustrated or annoyed that we 'couldn't do it'. We download app after app; from songs, to sounds to someone talking us through. All with no avail. What if we stripped it down, and looked one definition of mediation first: "Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques . Depending on the type of meditation you choose, you can meditate to relax, reduce anxiety and stress, and more." - source This m e ans that if sitting still is not your jam, we can effectively use our movement practice (whether that's Yoga, Cross Training, BJJ, Dance... anything!) as our personal mediation practice. And just like that, meditation doesn’t seem so complicated! Find something, ANYTHING, that you enjoy, that engages your mind and takes your focus away from the hustle of everyday life. Breathe and be fully immersed in whatever it is, even if only for a few moments each day. Looking to find your meditation style? We can help! CLICK HERE to book your free no sweat into or email info@degreefitnessseaforth.com to learn more!

Written By: Coach Kelly Sally has two kids, a spouse and a full-time job. She feels like she can barely go to the bathroom alone most days, and knows only the sweat pant and messy bun look on any given day. Bob is a lawyer. He works long , often stressful, hours, sometimes weekends, and likes to spend time with family, and enjoys getting tasks done around the house on his time off. Shirley has elderly parents that require a lot of care and attention. She brings them to doctors’ appointments and checks in often, sometimes feeling pulled in all different directions. We can almost guarantee that one of the above scenarios something like you or your life right now. We all have a lot going on and give a lot. But if we are honest with ourselves, we all have time. You just need to take it. If you're on an airplane, when turbulence hits and masks deploy, who's mask do you put on first? Your own. Not because you're greedy, or a jerk - but because it any other way and you won’t be able to help anyone else. Likewise, putting your health and fitness—your engine—on the back burner will leave you sputtering. At some point you’ll be—quite literally—gasping for air. This gives us an opportunity evaluate our self-care practices. What does your exercise routine look like for you? Did you quit the gym you joined last New Year’s Day? Block a specific time in your schedule, just like a doctor’s appointment. It’s not too late! Do you have a solid exercise schedule? What does your recovery look like? After all, the progress we see from the gym come when we rest. Schedule a massage, yoga class or some quiet time. Block it off. Make it an appointment. What does your nutrition look like? Does it need a little cleaning up? Mix a healthy meal in as much as you can. Start with one and go from there. Need some guidance? We can help. It’s so easy to brush off self-care, especially during the holiday season. Our houses are full, parties are abundant, stress is high. But now, more than ever, it’s important to embrace self-care. Increasing physical activity, decreasing mental stress and being intentional with healthy eating is vital to supporting mental and physical health, staving off illness and recuperating faster if we fall ill. Pull out your planner. Make an appointment with yourself! Ready to make yourself number one? CLICK HERE to book your FREE No Sweat Intro to learn more about the programs/services at Degree or reply back to this email!

Written By: Mairead, Registered Dietitian The holidays are almost here! For some, your celebrations may already be in full swing. For many people with health and fitness goals, holiday celebrations can be a struggle because of all the fun foods and treats that are available. It can hard to know how to balance things, so many people end up either over-indulging or over-restricting - neither of which will feel good or help with your goals in the long-run. To help you figure out what balance could look like for you this holiday season, check out these tips! Eat consistently Have you ever tried to eat as little as possible during the day leading up to a big meal? Often when this happens we end up over-eating, but not actually being able to enjoy the foods because we're just so hungry. Instead, try to eat consistently, both on days when there is a special meal or event and on the days in between. Aim for your normal balanced meals, including good sources of protein and some vegetables or fruit. This will help keep hunger levels more regular and prevent over-eating. The goal is to come to a meal pleasantly hungry and ready to enjoy it! Watch the alcohol The drinks are often flowing during the holiday season! Excess alcohol intake can easily add up in calories and sugar, depending on your drink of choice. It can also lead to dehydration, and make it harder to recover from your workouts. To help drink more moderately, try adding a glass of water between alcoholic drinks, choosing lower-sugar options and avoiding drinking on an empty stomach. Stay hydrated Between all the seasonal fun drinks (see above!) and being out of your normal routines, it can hard to get your water in. Staying hydrated will help keep your digestive system moving well (key if you're having rich foods!), make workouts easier, and just keep you feeling better overall. Try keeping a glass or bottle of water nearby to remind yourself to drink. You could also make sure to have a full glass before any alcoholic or caffeinated drinks. Move your body when you can Depending on when your celebrations are, your normal workout habits might not work during the holidays. Staying active will help normalize hunger levels around special meals, will help with digestion, and help you sleep well. If you can't make it to the gym, try doing short home workouts, going for a walk or hike, or hitting up a public skating time. Even tobogganing can be a workout when you need to climb up the hill! Enjoy your favourite foods in satisfying amounts The more we restrict certain foods, often the more we end up thinking about them and wanting them. Suffering through this cycle will either end with you feeling deprived or "giving in" and feeling guilty. Instead, give yourself permission to enjoy your favourite seasonal foods in satisfying amounts. In this case, satisfying means amounts that leave you feeling like you had enough, but not like you've overdone it - and this will look different for everyone!  Balance is possible during the holiday season - it just may take a few tweaks and mindset shifts to get there! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com or click HERE for more information about our Nutrition Programs!

Written By: Mairead, Registered Dietitian When we think about wanting to improve our diet, it often comes with a very restrictive lens. "Eat less of this." "Cut out all of that." "Don't eat during these times." "Only choose foods that are this that and the next thing." While there are certain times when we do truly need to remove something from our diet entirely, this is usually for specific medical reasons. For most normal healthy people, there is no reason to entirely remove any food, type of food, or food group from our diets. While there may be some foods we want to eat less often, being overly restrictive can actually make us want the foods we're limiting even more. This can lead to cycles of restricting and then overeating when we do have access to them. Instead of focusing on what we want to take away from our diet, what if we focused on what we want to add? With this change alone, we're coming at our goals from a much more positive headspace - and there's lots of things you might want to add to your diet that would improve your health! Are you getting hungry between meals and need to add a whole snack? Are you getting enough protein? Are you getting enough vegetables and fruit? Are you getting enough variety in your diet? Are you getting enough fibre? Are you getting enough healthy fats? Are you getting enough of all your vitamins and minerals? There may be many things you could add to your diet to improve your overall health! While many of these can be supplemented if needed, food sources are always the best way to go if possible. Working with a Registered Dietitian can help you identify these potential gaps in your diet and find out which foods you need to include more of to meet your health and fitness goals! Looking for more personalized nutrition advice? Let's chat!  Email mairead@degreefitnessseaforth.com or click HERE to learn more about our Nutrition Programs!

Written By: Mairead, Registered Dietitian In the fitness and health world, there's lots of questions about salt and sodium. How much do you really need? Do you need to worry about having too much? Is there a better type of salt? And like many things in fitness and health, the answers are more nuanced than just a basic yes or no. Sodium is a mineral found is both processed foods and table salt. It plays a few important roles in our bodily functions: helping regulate blood pressure, helping muscles contract and relax properly, and conducting nerve impulses. So we do need salt in our diet every day. For most normal healthy adults, 1500mg of sodium daily is enough to meet your need so your body can function normally. People who exercise a lot or are very active in the heat may need slightly more than this because they lose more sodium through sweat. Those who workout for an hour a few times a week generally don't need to fuss about taking in more sodium, since most of us are well above this required amount to start with! When we have too much salt on a consistent basis, this can raise our blood pressure. High blood pressure can increase our risk of a having a cardiovascular event, such as a heart attack or stroke, especially if it's combined with high cholesterol or blood sugars. This is why we're often cautioned against taking in too much salt. The upper limit we want to stay below for most normal healthy adults of 2300mg of sodium per day. So how do we take in less sodium? Reducing the salt you add during cooking and at the table is usually a great first step. Restaurant meals and take-out can be very high in sodium, so cooking at home more often can help reduce your sodium intake. For processed foods, check your labels to see if you're taking in more salt than you think - use the percentage of daily intake on the side of the nutrition facts chart. 5% or less is a little, 15% or more is a lot. Plain old table salt isn't the only kind that contains sodium. Sea salt, kosher salt, pink Himalayan salt, and most other variations of salt do still contain the same amount of sodium - the difference comes in how they are processed. While some salt options do have trace amounts of other minerals, you would have to take in way too much of the salt itself to get enough of the other minerals. As usual, nutrition advice is nuanced and not a "one size fits all" answer. Most people are taking in more than enough salt to meet their body's regular needs, and there's lots of good reasons why a more moderate intake might be a good idea! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!