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Tuesday 9am - 4pm Wednesday 9am - 4pm Thursday 12pm - 6pm Friday 9am - 3pm

Tier 1 Health, 382 Main Street, Selkirk, MB (2025)

07/17/2025

Welcome to the world, Lydia Violet Layer! Born July 9th

07/22/2024

Let’s talk about Progressive Muscle Relaxation for stress reduction! ✨

Progressive Muscle Relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. It's a highly effective method for reducing stress, promoting relaxation, and relieving muscle tension.

Here's how it works:

✅ Tension and Release:
PMR involves deliberately tensing specific muscle groups in the body for a few seconds and then releasing the tension, allowing the muscles to relax fully. This process helps to increase awareness of muscle tension and teaches the body to recognize the difference between tension and relaxation.

✅ Systematic Approach:
PMR typically follows a systematic sequence, starting from the muscles in the feet and gradually working up through the body to the head and neck. By systematically tensing and relaxing each muscle group, PMR helps to promote overall relaxation and reduce tension throughout the body.

To practice PMR, choose a quiet, comfortable space where you won't be disturbed. You can sit in a comfortable chair or lie down on a mat or bed, and follow these 3 steps:

1️⃣Progressive Muscle Relaxation Script:
Follow a guided PMR script or audio recording, or create your own sequence by systematically tensing and relaxing different muscle groups in the body. Start with your feet and work your way up through the legs, abdomen, chest, arms, and neck.

2️⃣Tense and Release:
For each muscle group, tense the muscles tightly for about 5-10 seconds, then release the tension completely, allowing the muscles to relax fully. Focus on the sensation of relaxation spreading through the muscles as you release the tension.

3️⃣Repeat and Relax:
Continue through the entire sequence, tensing and relaxing each muscle group in turn. Take slow, deep breaths as you practice, and allow yourself to sink deeper into relaxation with each repetition. Aim to practice PMR for 10-20 minutes each day, or whenever you feel stressed or tense.

Have you ever tried PMR before? Tell me your experiences in the comments!

07/19/2024

PSA: nature is a powerful tool for stress reduction! 🌳

One of my favorite things to do when stress arises is to be out in nature. Whether it's a majestic prairie sunset, a tranquil forest, or a peaceful shoreline, immersing ourselves in natural landscapes can provide a welcome respite from the stresses of daily life.

But don’t just take my word for it! ⤵

Time spent in nature has been proven to reduce levels of cortisol, the stress hormone, and lower blood pressure. The soothing sights, sounds, and scents of nature help activate the body's relaxation response, promoting feelings of calm and relaxation.

Nature also has a profound impact on our mood and emotional well-being. Studies have found that spending time in natural settings can:

❇️ Elevate mood
❇️ Reduce symptoms of anxiety and depression
❇️ And increase feelings of happiness and contentment

The truth is that spending time in nature often brings about a shift in perspective, helping us see our problems and worries in a different light. The vastness of the natural world can put our own concerns into context, making them seem smaller and more manageable.

Here are some tips to help you get the most of your time outdoors:

💚 Daily Doses: Even brief encounters with nature can have significant benefits for stress reduction. Aim to spend at least a few minutes outdoors each day, whether it's a walk in the park, a moment in your backyard, or simply gazing out the window at a natural landscape.

💚 Unplug and Disconnect: When spending time in nature, try to disconnect from technology and immerse yourself fully in the experience. Leave your phone behind or set it to silent, allowing yourself to be fully present and engaged with the natural world.

💚 Mindful Awareness: Practice mindfulness techniques such as deep breathing, prayer, or simply paying attention to your surroundings with all your senses. Notice the sights, sounds, smells, and sensations of nature, allowing them to anchor you in the present moment and promote relaxation.

Share this post to help spread the message!

07/17/2024

How can fostering real-life relationships contribute to stress reduction? 👪

A common characteristic of Blue Zones (regions of the world where people tend to live longer, often attributed to factors such as diet, lifestyle, and social connectedness) is a strong sense of community and social cohesion, where people regularly engage in face-to-face interactions and support one another in times of need.

This just goes to show that when we're facing stressful situations, having a strong support network to lean on can help buffer the effects of stress and provide comfort and reassurance. 💗

Let’s take a look at some of the other ways healthy relationships are linked to reduced stress:

🔹Emotional Connection:
Meaningful connections with others allow us to share our thoughts, feelings, and experiences in a safe and supportive environment. Simply knowing that we're not alone in our struggles can alleviate feelings of isolation and helplessness, reducing stress and promoting emotional well-being.

🔹Practical Assistance:
Real-life relationships often involve practical support, such as lending a helping hand during difficult times or offering advice and guidance when needed. Knowing that we have people we can rely on for practical assistance can ease the burden of stressful situations and provide a sense of security and stability.

🔹Positive Influence:
Surrounding ourselves with positive, supportive people can have a profound impact on our outlook and behavior. Spending time with individuals who uplift and inspire us can help shift our perspective, boost our mood, and reduce feelings of stress and anxiety.

🔹Sense of Belonging:
In Blue Zones, individuals feel a deep sense of belonging and connection to their community. This sense of belonging provides a source of emotional support and stability, reducing stress and promoting overall well-being.

In my opinion, fostering real-life relationships is essential for stress reduction and overall well-being.✨

Tag someone that would find this post beneficial!

07/15/2024

If you really want to reduce your stress levels, you NEED to be practicing gratitude. 🙏

When we're stressed, it's easy to get caught up in a negative spiral, dwelling on everything that's going wrong. Gratitude helps us shift our focus to the wonderful blessings God has given us in our lives, no matter how small they may seem at the moment. (Anyone remember the old church hymn; Count Your Blessings, Name Them One By One?)

It also helps us cultivate resilience by helping us develop a mindset of abundance rather than scarcity:

✨ Instead of feeling overwhelmed by what we lack or what's going wrong
✨ Gratitude reminds us of the abundance of blessings and resources already present in our lives
✨ This shift in perspective empowers us to navigate challenges with greater resilience!

Here are two of my favorite ways you can start practicing gratitude:

📖 Gratitude Journaling:
Taking time each day to write down things we're grateful for can be a powerful stress reduction technique. Whether it's a beautiful sunset, a kind gesture from a friend, or a moment of peace and quiet, writing down these blessings helps anchor us in the present moment and foster a sense of contentment and appreciation.

🧘Gratitude Meditation:
Incorporating gratitude into mindfulness or meditation or devotional practices can deepen our sense of well-being and reduce stress. During meditation, we can focus on feelings of gratitude towards God, others, and the world around us. This cultivates a sense of connection and positivity that can counteract feelings of stress and negativity.

The 🔑 takeaway: gratitude is a powerful antidote to stress that can transform our mindset, reduce negative emotions, and cultivate resilience. By incorporating gratitude into our daily lives through practices like journaling, meditation, and mindfulness, we can harness its transformative power to navigate life's challenges with greater ease and grace.

What are you grateful for? Tell me in the comments!

07/12/2024

Want to know my secret to reduced stress levels? 🤫

✅ Avoiding cell phone use one hour after waking up and an hour before bed! ✅

The influx of information and demands bombarding us through our phones can easily overwhelm our minds, triggering stress and anxiety. By giving yourself an hour of tech-free time in the morning, you create a buffer zone where you're not immediately thrust into the chaos of the outside world.

Instead of immediately diving into the digital world upon waking, take the first hour of your day to center yourself and set a positive tone. Without the distraction of notifications and emails, you can focus on activities that promote mindfulness and relaxation, like:

✨ Stretching
✨ Journaling
✨ Or enjoying a quiet cup of tea

This helps to ease into the day with a sense of calm and clarity, reducing stress from the get-go! 🌞

When it comes to nighttime, the blue light emitted by screens can interfere with the body's natural sleep-wake cycle by suppressing the production of melatonin, the hormone that regulates sleep.

📌 This also means that engaging with screens before bed can keep your mind active and stimulated, making it harder to relax and unwind. Scrolling through social media, reading emails, or watching videos can inadvertently fuel stress and anxiety, preventing you from fully disconnecting from the day's stresses.

📌 By avoiding cell phone use before bed, especially in the hour leading up to bedtime, you minimize exposure to blue light and signal to your body that it's time to wind down and prepare for sleep. This helps promote deeper, more restful sleep, which is essential for stress reduction and overall well-being.

In essence, carving out dedicated tech-free time in the morning and evening serves as a powerful strategy for stress reduction. By creating space for mindfulness, relaxation, and quality sleep, you nurture your mental and emotional well-being, allowing you to approach each day with greater ease and resilience.

Who’ll be trying this technique today? 🙋‍♀️

07/10/2024

5 different breathing exercises to help reduce stress 🤍

1️⃣✅ Deep Belly Breathing:
▪️ Find a comfortable seated position or lie down on your back.
▪️ Place one hand on your belly and the other on your chest.
▪️ Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air.
▪️ Exhale slowly through your mouth, feeling your belly fall as you release the air.
▪️ Focus on making your breaths slow, deep, and rhythmic.
▪️ Repeat for several minutes, allowing yourself to relax with each breath.

2️⃣✅ 4-7-8 Breathing:
▪️ Sit or lie down comfortably, with your spine straight and shoulders relaxed
▪️ Close your eyes and take a deep breath in through your nose for a count of 4 seconds.
▪️ Hold your breath for a count of 7 seconds.
▪️ Slowly exhale through your mouth for a count of 8 seconds, making a gentle whooshing sound.
▪️ Repeat this cycle for four full breaths.

3️⃣✅ Alternate Nostril Breathing:
▪️ Sit comfortably with your spine straight and shoulders relaxed.
▪️ Close your right nostril with your right thumb and inhale deeply through your left nostril.
▪️ Close your left nostril with your right ring finger, release your right nostril, and exhale slowly.
▪️ Inhale through your right nostril, then close it with your right thumb and exhale through your left nostril.
▪️ Repeat this cycle for several rounds, alternating nostrils with each breath.

4️⃣✅ Box Breathing:
▪️ Sit comfortably and inhale deeply through your nose for a count of 4 seconds.
▪️ Hold your breath for a count of 4 seconds.
▪️ Exhale slowly through your mouth for a count of 4 seconds.
▪️ Hold your breath again for a count of 4 seconds.
▪️ Repeat this cycle for several rounds. If you wish, add a prayer or positive phrase to each 4 count like “God. give. me. peace.” or “I. can. do. this.”

5️⃣✅ Breath Counting:
▪️ Find a comfortable seated position and close your eyes.
▪️ Take a few natural breaths to settle into your rhythm.
▪️ Begin counting each inhale and exhale, starting from 1 and going up to 10.
▪️ If your mind wanders or you lose count, simply start again from 1.
▪️ Focus on the sensation of your breath and the act of counting, allowing other thoughts to gently fade away.

Save this post to try these later! 📲

07/08/2024

Did you know that stress reduction is crucial for your overall health? 🧘

Picture this: You've got a million things on your plate, deadlines looming, and your mind feels like a pressure cooker about to blow. Sound familiar? Well, that stress isn't just a nuisance—it's a real health hazard.

The truth is that chronic stress can lead to a range of physical health problems, including cardiovascular issues such as:

⛔ High blood pressure
⛔ Heart disease
⛔ And stroke

It can also weaken the immune system, making individuals more susceptible to infections and illnesses, not to mention its impact on your mental health.⤵

👉 Prolonged stress is closely linked to mental health disorders such as anxiety, depression, and burnout. Chronic stress can exacerbate existing mental health conditions and increase the risk of developing new ones.

👉 When you learn to manage stress, it's like waving a magic wand that makes everything more tolerable. 🪄 You sleep better, your mood lifts, and suddenly, those mountains of tasks don't seem so insurmountable.

Managing stress isn't just about surviving—it's about thriving. It's about finding healthy ways to cope instead of drowning your sorrows in a pint of ice cream (we’re all guilty 🙋‍♀️). Here are some of the best techniques to reduce your stress levels:

💗 Meditation
💗 Deep breathing
💗 Yoga
💗 Exercise
💗 Prayer
💗 Progressive muscle relaxation
💗 Journaling
💗 Spending time in nature

What’s your favorite way to reduce stress?

05/18/2024

How to build a healthy plate 🍽️

💗 Step 1: Add your vegetables (75% of your plate):
Fill a significant portion of your plate with a variety of colorful vegetables to ensure you're getting a wide range of vitamins, minerals, and fiber. A large salad or a salad with another cooked vegetable is a good place to start. Aim for a mix of:
▪️ Leafy greens like spinach, kale, and Swiss chard
▪️ Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
▪️ Bell peppers
▪️ Tomatoes
▪️ Carrots
▪️ Zucchini
▪️ Mushrooms
▪️ Onions
▪️ Eggplant

💗 Step 2: Add a protein source (25% of your plate)
Protein is essential for muscle repair, hormone production, and overall health. Choose lean sources of protein and vary your choices for optimal nutrition. Examples include:
▪️ Skinless poultry (chicken or turkey)
▪️ Fish (salmon, tuna, trout, pickerel, local fish)
▪️ Lean cuts of beef or pork
▪️ Tofu or tempeh (for vegetarians and vegans)
▪️ Eggs
▪️ Dairy products such as Greek yogurt or cottage cheese
▪️ Legumes and beans

💗 Step 3: Add fat for flavor
Incorporate healthy fats into your meals to add flavor and promote satiety. Choose sources of unsaturated fats, such as:
▪️ Avocado
▪️ Olive oil
▪️ Nuts (almonds, walnuts, cashews) - add to salads
▪️ Seeds (chia seeds, flaxseeds, pumpkin seeds) - add to salads or dressings or use as a crust on fish and meat dishes
▪️ Fatty fish (salmon, mackerel, sardines)
▪️ Nut butters (peanut butter, almond butter)
▪️ Coconut oil (use in moderation)

💗 Step 4: If needed OR desired add 1 serving of low glycemic carbohydrates (½ cup):
Opt for carbohydrates that have a lower glycemic index to help manage blood sugar levels and provide sustained energy. Examples include:
▪️ Quinoa
▪️ Brown rice or local Manitoban wild rice
▪️ Sweet potatoes
▪️ Barley
▪️ Legumes such as lentils, chickpeas, and black beans
▪️ Fruit

By following these guidelines, you can create a balanced and nutritious plate that provides a variety of essential nutrients while promoting overall health and well-being.

Questions? Drop them in the comments! 👇

05/16/2024

Eat a protein rich breakfast to have… ⤵

🤸 More energy:
When you consume protein in the morning, it provides your body with a sustained source of energy. Unlike simple carbohydrates, which can cause a quick spike and subsequent crash in blood sugar levels, protein helps stabilize your energy levels, keeping you feeling more energized throughout the morning.

🥴 Less crashes:
High-protein breakfasts can help prevent energy crashes that often occur mid-morning. By providing a steady release of energy, protein-rich foods can help maintain stable blood sugar levels, reducing the likelihood of experiencing a sudden drop in energy and mood.

👀 Better focus:
A breakfast high in protein helps keep your brain alert and focused by providing essential amino acids needed for neurotransmitter production. This can enhance your ability to concentrate and perform mental tasks effectively throughout the morning.

🍦Less Cravings:
Protein is known for its satiating effect, meaning it helps you feel full and satisfied for longer periods. By including protein in your breakfast, you're less likely to experience hunger pangs and cravings later in the day.

✅ Improved self-control:
Starting your day with a protein-rich breakfast can set the tone for healthier eating habits throughout the day. By providing your body with the nutrients it needs to feel satisfied, you'll be less tempted to indulge in sugary snacks or sweets to curb hunger or cravings.

Incorporating protein into your breakfast sets a positive tone for the rest of your day, helping you feel energized, focused, and satisfied while reducing cravings and the temptation to indulge in sugary treats. 💪

What’s your favorite protein-filled breakfast?

05/14/2024

6 sugary food swaps 🍬

1️⃣💫 Regular Soda -> Sparkling Water with Fresh Fruit:
Regular soda is packed with added sugars that can contribute to weight gain and other health issues. Swap it out for sparkling water with a splash of fresh fruit like lemon, lime, or berries for a refreshing and hydrating alternative that still offers a hint of flavor without the added sugars.

2️⃣💫 Candy Bars -> Homemade Trail Mix:
Candy bars are often loaded with sugars and unhealthy fats. Create your own trail mix with a combination of nuts, seeds, and a small amount of dark chocolate chips or dried fruit. This swap provides a satisfyingly sweet and crunchy snack while also offering healthy fats, protein, and fiber.

3️⃣💫 Fruit Juice -> Whole Fruit:
While fruit juice may seem like a healthy choice, it often contains a high concentration of sugars without the beneficial fiber found in whole fruits. Opt for whole fruits like apples, oranges, or berries instead of fruit juice to satisfy your sweet tooth while keeping on top of your health.

4️⃣💫 Flavored Yogurt -> Plain Greek Yogurt with Fresh Fruit:
Flavored yogurts can be deceivingly high in added sugars. Choose plain Greek yogurt and add your own fresh fruit or a drizzle of honey for sweetness. This swap reduces sugar intake while still providing probiotics and protein for a healthy gut and sustained energy.

5️⃣💫 Ice Cream -> Frozen Banana "Nice" Cream:
Make your own "nice" cream by blending frozen bananas with a splash of milk or a dairy-free alternative until smooth and creamy. You can also add flavorings like cocoa powder, vanilla extract, or nut butter for a delicious and healthier alternative to satisfy your ice cream cravings.

6️⃣💫 Sweetened Breakfast Cereal -> Overnight Oats:
Many breakfast cereals are high in added sugars and low in nutritional value. Instead, prepare overnight oats by soaking rolled oats in milk or yogurt overnight and topping them with fresh fruit, nuts, seeds, or a drizzle of honey for sweetness.

Save this post to come back to these ideas later!

05/12/2024

PORTION CONTROL: why is this an underrated way to improve your health? 🍽🧐

Portion control means paying attention to how much food you're putting on your plate and being mindful of serving sizes. It's about finding the right balance between enjoying your favorite foods and ensuring you're not overeating.

👉 Why do I believe it’s underrated? Well, for starters, it's incredibly effective! 👈

By simply being mindful of how much you're eating, you can avoid overindulging and maintain a healthy weight. It doesn't require any special diets or complicated meal plans – just a bit of awareness.

Another reason why portion control is often overlooked is because it's easy to overeat, especially in today's super-sized food culture. 🍩 With giant portions everywhere you look, it's no wonder so many people struggle with maintaining a healthy weight. Have you ever considered that a whole granola bar might be too much all at once for some people? Have you ever ACTUALLY measured out ¾ cup cereal like it says on the cereal box?? You might be shocked at how small the portion actually is and how much you actually consume!! But by practicing portion control, you can take back control of your eating habits and make healthier choices.

The best way to get started with portion control is by tracking your food intake and measuring your portions for a few days to establish a baseline:

☑️ This can help you become more aware of your eating habits
☑️ And help identify areas where you might be consuming larger portions than you realize
☑️ You might be surprised at how easy it is to overeat without even realizing it!

You can then start to practice portion control by using smaller plates and bowls. When you have a smaller plate, it automatically limits the amount of food you can put on it. This simple trick can help prevent you from loading up on larger portions and consuming more calories than you need.

In conclusion, portion control is a simple yet powerful way to improve your health. By paying attention to portion sizes and using smaller plates and bowls, you can avoid overeating, maintain a healthy weight, and feel better both physically and mentally. 🌟

Do you practice portion control?

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Tuesday	9am - 4pm
Wednesday	9am - 4pm
Thursday	12pm - 6pm
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