Hauora Health, 5/44 Clarence Street south, Brantford, ON (2025)

08/13/2023

VITAMIN D ☀️

Vitamin D is different from all other nutrients as it can synthesise itself in the body without any dietary requirements. However, in order for this to occur, sufficient exposure to direct sunlight is needed which can be difficult for many people.

When the sun's ultraviolet B rays (UVB) make contact with the skin, a precursor for vitamin D that is created from cholesterol converts to pre-vitamin D and is later converted to active vitamin D.

Even though vitamin D is not considered an essential nutrient (meaning it is not required from food sources as the body can create it itself), there are still foods that provide vitamin D, which is very useful if you struggle to get enough sunlight exposure. Vitamin D is found in both plant and animal-based foods such as fortified margarine spreads, fatty fish, eggs, beef, and fish oils.

Unfortunately, the sun that comes through the windows at your home or in the workplace won’t provide vitamin D as the glass used for windows blocks the UVB rays you need to produce vitamin D, sunscreen also has the same effect but remember in the summer very little time is needed in the sun to get enough vitamin D ⛅️

So for those people who work indoors or don’t get much time outside in the sun, supplementation may be recommended especially during the winter so it could be worth talking to a health professional about it.

[Harvard, 2023, NZ Nutrition Foundation 2022, Whitney et al., 2019]

08/09/2023

I saw a post on social media on “happy hormones” which I thought was super cute so here are some tips on how to activate your “happiness hormones”
😄✨✨✨

Dopamine (the reward chemical)
•Complete a task
•Practice self care
•Eat nourishing food

Oxytocin (the love hormone)
•Hug someone (anyone!)
•Pet an animal
•Compliment people 🥰

Serotonin(the mood stabiliser)
•Read
•Meditate
•Get more ☀️☀️
•Move your body 🤸🏼‍♂️

Endorphin (the pain relief)
•Laughing
•Tune into your creativity 🎨
•Play your favourite song
•Eat some dark chocolate 🫣🍫

08/02/2023

Do carrots help you see in the dark? 🥕

Yes,

Vitamin A comes in three forms, retinol, retinal, and retinoic acid which are all commonly found in animal-based foods. Plant-based foods are also a source of vitamin A in the form of beta-carotene which can convert to vitamin A.

Vitamin A is a fat-soluble vitamin which means it is stored in the body, this means that toxic levels could occur if you have regular excessive intake, generally from supplements or high-containing sources such as animal liver.

Vitamin A has many roles in the body and influences over 500 genes. Some of these roles include…

👁️ Promoting good vision & eye health

🧫 Supporting protein synthesis and cell differentiation (maturing cells for function)

📈 Supporting reproduction & growth.

Deficiencies & toxic levels can occur which can have detrimental effects on health. A major health effect of having too much vitamin A is birth defects. Pregnant women should be aware of the supplements they are taking as many supplements such as multivitamins contain high levels of vitamin A, toxic levels of vitamin A while pregnant can cause birth defects and therefore pregnant women should avoid eating more than 100g of liver per week, avoid cod liver oil, and avoid supplements containing vitamin A unless advised to by a health professional.

[NZ Nutrition Foundation 2019, Whitney et al., 2019]

07/28/2023

B VITAMINS 🌾

There are a total of eight different B vitamins all of which work together serving numerous roles in the body and they are essential for good health and bodily function. B vitamins are water soluble so toxic levels are rare but high supplementation of vitamins B3, B6, and folate can be detrimental to health so supplements are best to be discussed with a health professional.

B vitamins play a crucial role in the body, taking part in many biochemical reactions. B vitamins support…

🫀Cardiovascular health
🧠Mood & Mental health
🍔Digestive health
⚡️Energy metabolism
🧫Cell growth & division
🦠 Immune function
🤰 Pregnancy support
& so much more

A well balanced nutritious diet will easily provide all of the B vitamins for the body and deficiencies are not common in NZ but people who do not eat animal products such as vegans or vegetarians need to be aware of their vitamin B12 which mainly comes from animal products & also those who are pregnant will require a significantly higher amount of vitamin B9, folate. Fortified cereals & milks + supplementation can support some groups of people with vitamin B12 and folate.

07/26/2023

It’s winter and we all have those days where we struggle to get out of the house and find motivation to look after ourselves 🥶
Here are some things you can implement into your lifestyle this winter that your body will thank you for 🤭

☃️Drink lots of herbel tea 🍵 If you’re struggling to drink enough water, find a herbel tea that you like and make this your go-to drink.

☃️Sweat out your problems in the sauna! Being in a sauna for as long as 15 minutes a week can improve your metabolism, blood circulation, cardiovascular function, stress management and the list goes on!

☃️ Make the most of the vegetables and fruit that are in season 🥦This is a given but with the cost of food being so high investing in seasonal V&F is a non negotiable 🤝🏼

07/22/2023

VITAMIN C 🍊

Vitamin C is commonly known for its role in the immune system and helping us fight colds. However, vitamin C has many other roles and research suggests that it does not in fact stop you from catching a cold, and may only slightly help alleviate symptoms 🤒

Vitamin C plays a role in infection resistance by acting as an antioxidant. As an antioxidant, vitamin C stops harmful molecules known as free radicals from causing damage to tissues in the body, thus supporting resistance to infection and disease 🦠

Another role vitamin C has is acting as a cofactor to many enzymes, which allows the enzymes to do their job and make reactions happen. A major role for vitamin C is being a cofactor in the production of collagen. Collagen is a protein that has many important roles in the body such as creating scar tissue, strengthening blood vessel walls🩸 and helping form bone and teeth 🦴

Deficiencies are not common in New Zealand but a well-known condition from a lack of vitamin C is called “Scurvy”. Scurvy was common on long ocean voyages as there was a lack of fresh fruits and vegetables providing vitamin C. A deficiency in vitamin C can result in bleeding around the gums, internal bleeding, muscle degeneration, rough scaly skin, being unable to heal wounds, hysteria, and depression.

Vitamin C has a daily recommended intake, but as it is a water-soluble vitamin toxic levels are rare due to any excess vitamin C being excreted in urine. For the general population, a balanced diet will provide more than enough vitamin C for a person so the commonly used vitamin C supplements are not needed for regular use and high intakes can be associated with poor side effects such as stomach cramps and nausea.

[NZ Nutrition Foundation 2022, Whitney et al., 2019]

07/09/2023

🖤The end of an era —— the start of new adventures 🖤

My personal training contract ended this week and I have decided not to resign as I will be moving over to live with my partner in Tokyo, Japan 🤗

This past year has been probably the biggest learning experience in my entire life. From starting off not feeling the most confident and having to battle imposter syndrome (which is something no one really prepares you for) but I’m so proud of myself for coming through the other end and trusting myself, my knowledge, my empathy and my ideas.

I’ve really loved being based at the CCC gyms. Mainly because they are so community-based and meeting people of all walks of life everyday and having them support me and my work has been really eye opening for me.

Being a personal trainer and nutritionist meant that Ive had to dive really deep into other peoples lives and I’m grateful for my clients to trust me enough to feel vulnerable with me. Exercise and nutrition goes deeper than writing programs/meal plans. Most days I would have to deal with tears, a lot of stress or anxiety which are experiences that I will hold onto forever.

I won’t be moving until the end of August so in the mean time you might see me around as a fitness instructor or a lifeguard (🔙 to my roots 😅) and I will also be writing up programs for people that still need them.

Again,I’ll forever be so grateful for all of the support I’ve received in the past year. See you all in Tokyo 🤌🏽🎌

07/02/2023

~~It’s all about perspective ~~

For the last few months I’ve been training individuals with Parkinson’s and Multiple Sclerosis.
It blows my mind to witness what they have to live with as well as the people around them like their husbands, wife’s, kids and carers etc.
Working with people who struggle to walk, stand or even speak has put so much into perspective for me especially after working with clients who might have the occasional arthritis but are mostly completely mobile.

People have goals that look like loosing 5kg before summer and others have goals like being able to stand without holding onto anything or walking 5m without falling over. Sometimes it’s necessary to step back and look at the bigger picture 🖼️

You can walk, talk and run and that’s something worth appreciating today 🍃

06/29/2023

SUPPLEMENTS 💊

What actually works ⁉️

With so many sports ‘supplements’ in the market all promising to get you shredded and lose body fat in your sleep, it’s difficult to know what actually works. Sorry to say but there is no magical supplement that is going to get you in the best shape of your life, yes even GHOST BURN V2 FATBURNER 😞

Living an active life and eating balanced and enjoyable foods are key to that 🤩 🍽️

Of course, there are some supplements with actual scientific evidence for enhancing performance that can help people train, perform, and recover better.

The main supplements that athletes actually take and are proven to help are …

✅ Creatine
✅ Caffeine
✅ Beta alanine
✅ Nitrates
✅ Sodium bicarbonate
✅ Convenient dietary supplements, such as protein powder or electrolyte drinks.

If you are looking to improve your athletic or exercise performance then you may consider these supplements but it is important for you to understand your goals and what each of these supplements can do for you.

It’s important to understand the word ‘supplement’ for what it actually means and that is to supplement your already existing nutrition. Energy, recovery, and muscle building/maintenance are all dependent on the foods you eat and supplements can assist you in many ways but it is important to focus on your overall nutrition rather than depending on a supplement to cover all of your needs.

Reference: [Peterson, 2020, Whitney et al., 2019]

✏️Post written by Jack

06/19/2023

Iron is an essential nutrient vital to many of the cell's activities but millions of people have a problem with it. Some people don’t eat enough food containing iron and others absorb too much which can be harmful to your health.

Iron has many roles in the body. The majority of iron in the body is found in the red blood cells and the muscle cells. Iron plays a role in helping to accept, carry, and release oxygen. Iron is also needed for enzymes that make amino acids, collagen, hormones, and neurotransmitters and the production of ATP, which stores energy, also involves iron.

In food, iron comes in two forms, haem iron which is found in animal-based foods, and non-haem iron which is found in both animal and plant-based foods. Haem iron is the most easily absorbed iron but on average accounts for just 10% of a person's iron absorption. Non-haem iron has a lower absorption rate but accounts for 90% of the average person’s iron absorption.

Not eating enough iron-containing foods results in iron deficiency. Iron deficiency is when there is not enough iron in the body which can lead to fatigue, weakness, headaches, apathy, pallor, and poor resistance to cold temperatures. Iron absorption can be increased by having higher amounts of vitamin C in the diet.

As well as not getting enough iron from the diet, too much iron can also cause health issues. Normally, when the body’s iron stores are full the body will not absorb any more, but some people can not stop the excess iron from being absorbed. Symptoms are similar to someone who has iron deficiency but can also lead to organ damage so it is important to see a doctor before taking iron supplements if you think you are iron deficient.

Reference: [NZ Nutrition Foundation, 2022, Whitney et al., 2019]

📝Post written by Jack

06/16/2023

Kia orana 🥥🌺

I spent the last week in Rarotonga-paradise in the Cook Islands soaking up some sun, spending some quality time with my partner after doing LD for so long and eating fruits everyday 🥭

I thought I would write a bit about what the word “balance” really means to me.

We hear this word being thrown around a lot without truly understanding the meaning of it.

To me balance is eating nourishing meals 80% of the time while eating the ‘less-nourishing’ foods 20% of the time.

Balance is making sure that I don’t live to work and rather work to live.

Balance is making sure that I move my body most days without making sure that I’m not too hard on myself when I can’t do so.

Balance is spending quality time with my partner, friends & family.

Remember that we think of balance as a final destination but it is more of an ever-changing journey 🍃

06/08/2023

❕Tips on how to digest your food better❕
Do you ever get super bloated, indigestion after eating or find yourself still hungry after a meal?

Here are three things you can start to do while eating a meal to help with your digestion (hint-they aren’t as complicated as you would think)

1️⃣ Take 3 big deep breathes before you consume your food. The gut-brain axis is real and when we start to take a moment to calm down our nervous systems before eating, which will in turn improve your digestion🤰🏽

2️⃣CHEW your food ‼️ People forget that chewing is a part of digestion. Chew at least 15 times before swallowing your food.

3️⃣ Try your best to eat with less distractions. Research shows that when we eat when we are distracted we are more likely to consume more food 😩
Try your best to put away your phone, or even at best, be more mindful of the food in-front of you and even just try to focus on looking and tasting the food 😋

You’ll thank me later 👏🏽

Hauora Health

08/13/2023

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