INTERMITTENT FASTING

If you have not heard this term yet – well what is it really about?

Intermittent fasting (IF) is an eating pattern that focuses primarily when you eat – now obviously, what you eat is equally as important but we want to talk to you about how this type of eating pattern can potentially help you with getting back on track with your schedule!

To read more about the potential benefits of Intermittent Fasting check out this article (available through UBC Library – just enter the title):

• de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541-2551.

A common IF technique is the “16/8” method. This is where you choose a specific 8 hour time frame, where you can eat and then fast for 16 hours. For example, “I will allow myself to eat from 11 A.M. to 7 P.M. and fast from 7 P.M. until the next day. This is the recommended guideline; however, you can adjust these windows accordingly to what works for you – especially when you are changing a habit it takes times! Don’t be too hard on yourself if you cannot fulfill the full 16 hour fast… start off gradually (i.e.: 10 to 12 to 14 etc.)

As well, we wanted to mention this because this eating pattern can help you start reflecting about what you eat. What foods do you want to and should consume? What will make you feel full but is also nutritious? Click here for an introduction foods that keep you full!

Lastly, intermittent fasting can help you set your routine back on track and hold you accountable in balancing your other responsibilities. All of us are experiencing many changes to our routines – especially – our work from home and life balance. Just because we can be in the comforts of our own homes more … doesn’t neglect that we need to remain conscious of our decisions surrounding health.

p.s. This is only a recommendation; we respect and understand that you have your own values about health.

Feeling sore? Tension in your neck? It is time for a stretch break! Since most of us are working from home and sitting in front of a screen, here are some exercises you can do to improve your posture:

1. Thoracic Mobility
2. Pec Stretch
3. Hip Flexor Stretch
4. Hamstring Stretch
5. Neck Stretch

Whether it is a 5 minute stretch, 20 minute run or an hour-long workout, movement will help refresh your brain and re-focus!

Take a moment to reflect about your typical day. Are you staying active during this Pandemic now that fitness gyms, sports’ facilities, and parks are closed?

According to ParticipACTION, Canadian adults aged (18-64 years of age) have a letter grade of “D” for overall physical activity. How can we work together to improve this?

To read more about Canadians and physical activity click here.

This next resource is a break down of recommended daily physical activity for various age groups.