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Articles by Stephenie Sutherland
Stephenie Sutherland: Finding the right low impact exercise for your daily routine
For many people, running and high impact exercises are completely out of the question, but that doesn’t mean that exercise is too. There are plenty of great options for those who are unable to participate in certain activities. Walking and biking are excellent substitutions for running. The running track, elliptical, stationary bike, row machine, treadmill, and Stairmaster are all great alternatives if the outdoors aren’t an option.
Stephenie Sutherland: Cut the booze to feel the boost
Most of us have heard that alcohol in moderation, red wine in particular, can have a positive impact on your heart health. But what are the negative impacts and what exactly is moderation? According to the Dietary Guidelines for Americans 2015-2020, drinking in moderation means one drink per day for women and two drinks per day for men. The type and percentage of alcohol determines the amount of beverage that will be considered one drink.
Stephenie Sutherland: The healthy benefits of reading
With all the rain we have been getting this summer, many of us are trying to find other ways to enjoy our time indoors. A great way to pass the time is to pick up a good book. It can be a great way to enjoy your free time indoors. Reading isn’t only a good way to pass the time though; it’s also incredibly good for us. Reading is an excellent way to relax. It takes your mind off of all the hustle and bustle of everyday life and allows you to explore other worlds and ideas.
Stephenie Sutherland: How to stay safe in the sun and why it’s important
With summer well on its way, we all need a little reminder about the importance of sun safety. According to the Government of Canada’s website, skin cancer is the most common type of cancer. Other than increasing your risk of cancer, UV radiation from the sun can cause skin damage in the form of premature aging, loss of elasticity, and dark spots. It can also weaken the immune system causing an increase in infections, and it can cause eye damage.
Stephenie Sutherland: Staying safe in the sun
With summer well on its way, we all need a little reminder about the importance of sun safety. According to the Government of Canada’s website, skin cancer is the most common type of cancer. Other than increasing your risk of cancer, UV radiation from the sun can cause skin damage in the form of premature aging, loss of elasticity, and dark spots. It can also weaken the immune system causing an increase in infections, and it can cause eye damage.
Stephenie Sutherland: The dangers of high fructose corn syrup
High fructose corn syrup (HFCS) is a man-made sweetener derived from cornstarch. Enzymes are added to corn syrup to change some of the glucose into fructose. It’s found in a wide variety of products, and can go under the names glucose/fructose, isoglucose, and glucose/fructose syrup. With this product being in the majority of processed foods, it’s highly likely you have consumed a fair amount of it in your lifetime without even thinking about it.
Stephenie Sutherland: Tending the roots of your health starts in the garden
Gardening isn’t really my cup of tea as I tend to kill things rather than help them thrive, but for many people it is the perfect de-stressor. The garden is a place for them to go and forget about the worries of the day and get a little bit of a sweat on at the same time. Having your own garden and growing your own vegetables has many benefits both mentally and physically.
Stephenie Sutherland: How to beat your spring battle with allergies
For many, spring brings the beginnings of allergy season. According to Medical News Today, allergies are an overreaction of the immune system to a normally harmless substance. This overreaction is what causes the unpleasant symptoms of allergies. Symptoms can range from mildly annoying, such as a runny nose, to extremely severe, such as anaphylaxis. The most common allergies in Canada are peanuts, tree nuts, sesame seeds, milk, eggs, seafood, soy, wheat, and sulphites.
Stephenie Sutherland: In search of a good sleep? Here are a few clues on how to find it
What do you prioritize over sleep? Our days are full of work, cleaning, exercise, cooking, and social gatherings. With all those other priorities, it’s hard to put sleep as number one, but you may want to. The recommended hours of sleep per night for adults is seven to nine hours. You get the best quality sleep between 10 p.m. and 2 a.m., so being in bed and winding down by 9:30 will help you achieve the best rest possible.
Stephenie Sutherland: The sun is shining, get out and enjoy it
With the third instalment of winter over, spring is finally here — I hope. This winter has been so long and frustrating. The weather would trick you into thinking that spring was here and then it would snow, and your hopes and dreams of sun and summer would be crushed. With the sun out, the skies blue, and the temperature rising, the snow and ice is melting away and that means we can get outside and enjoy it. Here are some ideas to help you enjoy this spring to the fullest. 1. Build a snowman.
Stephenie Sutherland: Stevia, a healthy alternative to sugar
Stevia is the latest sweetener and sugar replacement craze on the market. Steviol glycosides are the sweet compounds that are extracted from the Stevia plant. It is approved for use in Canada in a variety of foods as well as a table top sweetener. With stevia being fairly new, the research behind it is limited in comparison to other sweeteners and sugar replacements.
Stephenie Sutherland: Beware the myth of aspartame, it’s not as healthy as it seems
Aspartame is used in a variety of processed foods and drinks as an artificial sweetener. It’s used most commonly in diet pops and gum. Aspartame is made from two amino acids: aspartic acid and phenylalanine acid. Although it’s perceived to have some benefits (fewer calories and less risk of cavities), it has been fairly controversial regarding its safety in consumption and if it even helps with weight loss.
STEPHENIE SUTHERLAND: Social media more dangerous to our mind and body than you think
Social media is a big part of most of our lives. It keeps us connected with family, friends, significant others, and long-distance relationships. It can help us stay in touch and relate more with our favourite celebrities, and it helps us stay up to date with the most recent news from around the world. Although there are positives to social media, there are also negative impacts on your mental and physical health.
SUTHERLAND: DIY fitness starts at home, not the gym
Gym memberships are expensive, and gyms can be very intimidating when you first start going. Also, with winter pretty much here it is nice to not have to leave the house if you don’t have to. I wanted to create a workout that you can do with no equipment, in your own house, and that you can modify to fit your fitness level. Remember to listen to your body and modify the exercise or repetitions if you need.
SUTHERLAND: Don’t let ketogenic fad diet sap your body of vital nutrients
Fad diets have been around for a long time. There always seems to be a new one on the market that comes into style for a bit before being proven unsafe, old fashioned, or a waste of time. In my opinion, diets are only good for fast, unsustainable weight loss. Diets are a temporary means of losing weight and that is why people tend to fall into the pit of yo-yo dieting. The ketosis or ketogenic diet is the current fad.
SUTHERLAND: Beat the blues and stay motivated this winter season
Staying motivated during the warm summer months is usually easy, but as winter creeps up on us our motivation is stolen from our bodies along with our warmth. We often choose to indulge in warm, delicious meals, and cozy up inside neglecting the nutrition and exercise our bodies need. But there are a variety of methods you can use to stay motivated, healthy, and happy throughout the longest season of the year. Make goals for yourself that are realistic, achievable, and have a timeframe.
SUTHERLAND: Make time to make healthy meals on the go
Making healthy delicious meals can be a challenge in our busy lives. They take time to prepare and cook, and going out or ordering in may feel like a time saver, but it usually isn’t. Yes, making a challenging gourmet meal or Thanksgiving dinner may take time, but luckily there are a variety of healthy quick meals that you can make in the same amount of time that it would take you to drive to the restaurant, order your food, and then wait for it to arrive. One of those quick meals is chili.
SUTHERLAND: Don’t let hectic life give you a hangover
I like to think of myself as a queen of time management. People wonder how I manage to do so much within a day, but it isn’t so hard to do; although, it can get a little exhausting at times. Lately I have been juggling two jobs, writing for the local paper, learning chemistry online, exercising, and attempting to have a social life with family and friends. It’s been hectic, but with a lot of organization and only a little procrastination, it has been 100 per cent doable.
SUTHERLAND: Mental health intertwined with our physical health
From experience, I know that eating healthy and getting exercise is important in maintaining good mental health. I injured my knee more than two years ago, and for the first year and a bit I was not allowed to do anything that I enjoyed exercise wise; it was not a good time. I got very depressed and my anxiety got way worse. With that, I stopped eating as healthy as I normally would, which made me feel twice as depressed and anxious.
SUTHERLAND: Supercharge your diet with these important vitamins and minerals
Other than eating a healthy, colourful, nutrient-rich diet, supplementing with vitamins and minerals is an excellent way to ensure that your body is getting what it needs to work properly. Of course, there are the popular vitamins and minerals like calcium, vitamin D, vitamin C, and iron, but there are a lot of lesser known vitamins and minerals that are essential to our well-being. What are they, what do they do within our body, and where is the best place to find them in our diets?
SUTHERLAND: Not so fast! Get the skinny on fasting to lose weight
Intermittent fasting has recently become more popular within the fitness community. Athletes are using a variety of different fasting methods to cut body fat and lose weight. But what exactly is fasting, and what are the pros and cons to this weight loss method? The definition of fasting is the abstinence of food and drink (except water) for any length of time after the complete absorption of a meal.
SUTHERLAND: Save the gym membership-hit these parks instead
Gym passes can be expensive, but that doesn’t mean your health should be forgotten. Thankfully, there are plenty of free options available to us, so that we can stay fit for free. Fort St. John is lucky to have an outdoor gym that is free to all. The outdoor gym is located at Kin Park and has an elliptical, stationary bike, and other strength training machines. It’s an excellent way to get outside and fit in exercise without breaking the bank. You don’t have to be a kid to use the local playgrounds.
SUTHERLAND: Make these hikes a regular part of your fitness routine
Fort St. John has a lot to offer for great hikes and walking trails. They are an excellent way to get out with some friends, or by yourself, and enjoy the beauty of our region. All of the following trails are dog friendly, but please remember to bring a leash and bags (in case you need to pick up after your dog). Also, be aware that you may come across wildlife during your hikes. Maintain a respectable distance from all wildlife that you encounter.
SUTHERLAND: Avoid the perils of a sedentary life and keep moving
Staying healthy and active is difficult when the majority of your day is spent sitting in an office chair at work. It’s difficult to find the time for exercise with everything else that is going on in our busy lives. It doesn’t help either that exercise can be expensive. It’s not cheap to buy a gym membership, or gym equipment for your home. Still, sitting for long periods of time every day has a negative impact on our health.
SUTHERLAND: Take time to relax, your body will thank you for it
I have a hard time relaxing. I am always packing my days to the brim with to-dos. There is always exercise, cleaning, work, writing, cooking, little errands, and attempting to have a social life with friends and family. Often relaxation is pushed to the back burner until I feel overwhelmed and exhausted.
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