Stretch At Your Desk

Stretch at Your Desk 
These 10 stretches you can do at your desk will keep you bendy and
feeling good. Like yoga … at your desk. 

  1. Rubber Neck
    Sit up tall and drop your right  ear down towards your right shoulder
    (you don’t have to touch it!) and hold for a few seconds and repeat for
    the left side.
  2. Reach for the Stars
    Interlace your fingers and reach up towards the sky, as high as you
    can … keeping your palms facing up towards the ceiling.
  3. Look Around
    Turn your head the left and try and look over your shoulder and hold
    for a few seconds … repeat on the right.
  4. Bobblehead
    Drop your chin down towards your chest and GENTLY roll your head
    from side to side.
  5. Shrugs
    Raise both shoulders up towards your ears and hold for a few
    seconds and release. Repeat a few times for good measure.
  6. Chest Opener
    Bring your hands behind your back, press your palms together, sit up
    tall and hold for 5–10 seconds.
  7. Seated Toy Soldier
    Sit up tall and extend your right arm all the way up towards the ceiling.
    Straighten your left leg out and raise it up as you bring your right arm
    down and try to touch your left foot. Do 8–10 on each side.
  8. Knee Hugger
    With a bent knee, lift your right leg up and grab it with your arms and

pull it in as close to your chest as you can. Hold for 5–10 seconds and
make sure and do it on the left side, too.

  1. Reach and Bend
    Extend your right arm over your head and reach out as far as you can
    to the left and gently bend over. Hold for a few seconds and do it the
    other way.
  2. Knee Press
    This one stretches out the glutes. With your right ankle on your left
    knee, gently press against the right knee a few times. Of course, after
    you’re done with the right side, be sure and give the left side some
    love, too.
    The Twinkle Toe
    Tap into your inner Fred Astaire by speedily tapping those toes on the floor under
    your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front
    of a small trashcan and lift up those legs to tap the toes on its edge, alternating
    feet, in soccer-drill fashion.
     The Namaste
    Whether you’re praying for a project extension or for more defined arms, this
    move has you covered. Seated upright with feet flat on the floor, bring the palms
    together in front of the chest and push both hands together powerfully until you
    feel the arm muscles contract. Hold the prayer hands pushed together for 20
    seconds. Release and repeat the sequence until you feel a little more zen.
    The Desk Chair Swivel
    Lucky enough to have a fun swivel chair? Use its twirl to your advantage with
    this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold
    the edge of your desk with your fingers and thumb. Next, use the core to swivel
    the chair from side to side. Swish back and forth for 15 rounds.
    The “Weeee” Desk Chair Wheel
    Go ahead, play with your wheelie chair (everyone wants to!). While seated in a
    chair with wheels, position yourself at arm’s length from a desk or table and
    grasp its edge with your hands. Next, engage the core, raise the feet slightly off
    the ground, and pull with your arms until the chair slowly rolls forward and your
    chest touches the desk’s edge. Then roll back by pushing away, with the feet still
    raised. Repeat 20 times, or until you burn holes into the carpet.

Gwen Cottingham, Registered Nutritionist, g.cottingham@hotmail.com 905-778-
9998

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
You can also follow us on various social Platforms
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Stay Hydrated Through The Hot Summer Months

Stay Hydrated Through The Hot Summer Months

STAYING HYDRATED THROUGH THE HOT SUMMER MONTHS
During the hot summer months the best way to check your hydration level is to
keep track on how often you do not go to the bathroom and if the colour is dark.
Your body is made up of 60% water and drinking only when you are thirsty is not
enough to support your hydration needs. Common signs that you are dehydrated
are: dry or sticky mouth.
There are many different ways to keep cool and hydrated through the heat. Here
are some ideas to help. Stay away from sugary drinks such as soda and some fruit
juices. Sugar makes you more thirsty and therefore does not help the body to
hydrate itself. Coffee and tea are also drinks that cause more dehydration
because of the caffeine. Freeze water in a water bottle. Wrap in a towel to
prevent water condensation forming. As well as drinking water use it as a spritz.
Fill a spray bottle with pure water and place in refrigerator. When you feel hot
spray a mist over face and body to cool you down quickly. You can also run cool
water on your wrists for a few minutes but remember It also helps to keep your
head and the back of your neck cool. Drinking water is the best way to keep your
body hydrated but using certain foods is also the other way to go.
FOODS TO AVOID THAT CAUSE DEHYDRATION
Foods that you should avoid because they will cause you to dehydrate are: eating
junk food, it lacks healthy nutrients and is often hot and greasy. Eating meat and
protein are heavy foods and during the heat can increase metabolic heat
production in your body which in turn adds to loss of water.
SO WHAT DO YOU EAT?
There are many ways and different foods to eat to help keep you hydrated
through the hot months of summer. Foods can keep you cool provided you make
the right choices. The right foods to eat are fresh raw food such as fruits,
vegetables and salads, eat cold soups, do meals or foods that require no cooking
to avoid heating up the house and include frequent small meals such as low fat
dairy and cold fruit.

LIST OF FOODS THAT PROVIDE HYDRATION TO YOUR BODY
Research has shown that eating foods high in water helps to keep you satisfied.

Here are some foods and what their percentage of water is:
Cucumbers: 95% water, they also supply you with fiber, and they can be pumped
up higher for the hydrating factor if mixed with yogurt.
Salad Greens: 90% water, supply you with folate, fiber and antioxidants.
Strawberries: 91% water, supply you with folate, Vitamin B and C.
Raspberries: 85% water
Blueberries: 85% water
Watermelon: 92% water, supply you with Vitamin C and the red version has more
lycopene that tomatoes, lycopene helps to protect against heart disease and
prostate cancer.
Papaya: 88% water, supply you with fiber.
Cantaloupe: 90% water, supply you with Vitamin A and C.
Yogurt: plain 85-88% water, supply you with calcium and probiotics.
Butternut Squash: 88% water, supply you with Vitamin A which is important in
eye health and Vitamin C, potassium and manganese.
Iceberg Lettuce: 95% water, can use them for wraps and hamburger buns as well
as in a salad.
Celery: 95% water, supply you with Vitamin A, C and K, neutralizes stomach acid
as well and is a natural remedy for heartburn and acid reflux.
Radishes: 95% water, supply you with antioxidants and has a crunchy spicy/sweet
flavour for different dishes/salads.
Tomatoes: 94% water, a great food for snacking especially the cherry tomatoes.

Green peppers: 94% water, the green ones are the highest in water content. Can
use for snacks and pre-dinner foods as well as salads and stuffing them with rice,
and other ingredients.
Cauliflower: 92% water, it also helps to lower cholesterol and fight cancer.
Spinach: 91% water, it does have a higher water content than iceberg lettuce and
is rich in lutein, potassium, fiber and folate.
Broccoli: 90% water, supply you with fiber, potassium, Vitamin A and C.
Grapefruit: 90% water, watch if you are on medicine as this interferes with these.
Baby carrots: 90% water, these are more hydrating then the big ones.

Gwen Cottingham, Registered Nutritionist
905-778-9998 g.cottingham@hotmail.com

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
You can also follow us on various social Platforms
(Insert Icons with links to her account her for Facebook, LinkedIn, instagram, Twitter & GoogleMyBusiness..you can get this directly from her account in our accounts section)
If you would like to contact me to discuss your needs email me 
(email me will be a link to email gwen@gwencottingham.com)

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