Daily actions
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Daily actions
Snack on a Small Serving of Almonds
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Several studies have shown that almonds are extremely good for your health. They reduce the concentration of cholesterol in the blood, as well as helping protect having against diabetes, hypertension and cognitive decline. Furthermore, almonds have a high content of the antioxidant vitamin E that may also protect our cells from premature aging and reduce the risk of cardiovascular disease.
Apply Sunscreen Before Leaving For the Day
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When the summer comes around, we want to make the absolute most of the sun. Although the sun has beneficial effects for our health, it can also be very dangerous, especially for our skin. Canadian dermatologists recommend increasing the frequency of applying sunscreen when swimming or sweating. Consequences of not applying sunscreen range from premature aging to skin cancer.
Close Your Fridge Door on a Piece of Paper to Check for Energy Loss
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Place a piece of paper between the door and the refrigerator as you close it. If the paper can move freely in the door or worse, it falls out, the fridge is not sealed tightly and it’s time to replace the seal. Refrigerators and freezers use the most energy of any home appliance. Leaky door seals are one of the main culprits for energy loss when it comes to your fridge and freezer. If doors aren’t sealed properly, cold air escapes causing your unit to run unnecessarily while affecting food quality.
Do a Plank During TV Commercials
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The plank is a great exercise to strengthen your abdominal muscles and improve stability. It develops "functional" core strength necessary for everyday activities. This exercise helps strengthen the midsection, upper-body and lower-body muscles along the front of your body. It is recommended to do sets of 30 to 60 seconds with 45-second breaks between each series. DISCLAIMER - The information contained in this action is for informative purposes only. The decision to perform physical activity can only be assumed entirely by an individual in any event and in accordance with the recommendations of a health professional or doctor. Ekodéfi disclaims any responsibility for the consequences arising from that choice.
Save Money by Eating Seasonally
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When you buy produce that's in season, you’re getting fruits and vegetables that are picked during their natural growing season. Seasonal produce is at the peak of its supply so these items are easier for vendors to acquire. As seasonal produce will be advertised at a much lower price, these items will be generally located in the front of your grocery store’s produce section.
Eat Breakfast Everyday
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Numerous studies prove it: breakfast is the most important meal of the day. Still, many of us don’t take the time to eat a well-balanced breakfast every day. Breakfast allows for better intellectual performance and increased concentration at work or at school, and helps provide many essential nutrients for a healthy diet. It is therefore important to integrate breakfast into your morning routine.
Use a Reusable Water Bottle
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When it comes to drinking water, it’s favourable to use a reusable bottle rather than its plastic equivalent. Reusable water bottles are also better for health. In addition to long-term economic benefits, reusable bottles help reduce waste and pollution. On average, a plastic bottle takes 1,000 years to decompose and its manufacturing process requires three times more water than it can hold. Reusable water bottles are convenient and environmentally friendly!
Take Shorter Showers
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On average, Canadians tend to over-consume drinking water on a daily basis. Although this precious resource is abundant in Canada, we must make an effort to avoid waste. An easy way to decrease water consumption is to reduce the length of your showers. This simple gesture can have a big impact on the environment. In addition to saving water, you also save the energy required to heat the water.
Add Protein to Your Breakfast
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Endless studies have proven that breakfast is the most important meal of the day. Not only is it important to have breakfast, it is equally important to make it healthy. Eating a breakfast with protein-rich foods means you will be satisfied longer and you won’t be starving before your next snack or meal comes around. Why nor swap a pancake with maple syrup for eggs and yogurt, for example!
Use Reusable Bags for Groceries
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An easy habit to reduce your environmental impact is by using reusable bags. In addition to reducing waste generated by disposable plastic bags, reusable bags are stronger. You’ll also contribute to the reduction of petroleum, water and energy. Don’t forget to take the time to clean your reusable bags regularly for better use. For more information: Are Plastic Bags Really Necessary?
Take a Short Nap
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Taking the time to have a nap when we feel tired can be very beneficial to the body. In addition to reducing stress, short naps help increase performance and improve concentration. Napping helps make up for lost sleep; just be careful not to exceed 30 minutes.
Use Reusable Cloths or Sponges Instead of Paper Towels
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Do you tend to use paper towels to clean up little spills? Although paper towels have a practical side, we mustn’t forget that they are disposable which means they are highly polluting and wasteful. In addition, paper products draw on the world’s precious wood resources. The solution is simple: use reusable cloths or sponges instead of paper towels when cleaning up! For more information: Save Money in the Kitchen With Cloth
Drink in Moderation
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The messages we receive about alcohol consumption may seem contradictory. On the one hand we are told that alcohol such as red wine is beneficial for the heart, and the next minute we’re told alcohol can contribute to cardiovascular diseases! The secret is to drink in moderation. One easy way we can pace our drinking is just to drink on special occasions: birthdays, eating out, celebrations, etc. For more information: Canadian Responsible Drinking Guidelines
Turn Off Your Stovetop Burner a Few Minutes Before Cooking is Finished
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There are plenty of tricks to use less energy in the kitchen. One of them is to turn off the stovetop burner a few minutes before you have finished cooking. The burner retains heat for some time after being turned off, so you can make good use of the residual heat to finish cooking. This trick also works for gas ovens; as long as you use cast iron cookware as they retain heat better. For more information: Kitchen Energy Savers
Stand up at Work and Take Short Breaks Often
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If you work in an office, then sitting in front of a computer all day is a huge part of your everyday routine. However, sitting for long periods of time isn't the best for your muscles. In order to avoid muscular tension at the end of the day, it is recommended to take a break for 5-10 minutes for every hour spent at a workstation, and if possible, stand up and walk for this time. Alternating between different seated and standing positions is also beneficial. For more information: Stretching at the Workstation
Do a Physical Activity to Relax
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When we are stressed, we experince many physical symptoms: a racing heartbeat, arterial hypertension, etc. It is important to learn how to recognize these symptoms in order to avoid severe health complications. When you feel stressed, practising a regular physical activity is one of the most recommended solutions because the amount of endorphines (pleasure hormones) released by the brain is five times higher than normal. Therefore, it allows the brain to relax and and significantly reduces your stress level. For more informations : Coping with stress
Make a Donation to the Charitable Organization of Your Choice
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Making a donation to a charitable organisation is good way to give back to the community. In doing so, you can make a difference and improve the lives of many people! Giving to charity has also been proven to improve your own well-being, and can give you a sense of purpose in your life.
Do Some Gardening to Relax
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Several studies have shown that gardening not only beautifys your garden, but it is very effective for relaxation. Gardening has many health benefits such as stress reduction and improved mood. Horticultural therapy, now a common practice in North America, has been proven to help those suffering from mental disorders. For more infos : Canadian Horticultural Therapy Association American Horticultural Therapy Association
Cook with a Spice You Have Never Used Before
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Cooking is an activity that often allows you to discover new tastes. Even if we are generally more at ease cooking with foods and spices that we know, a little adventure allows us to discover new things! Also, when using spices to enhance flavour, you’ll be less likely to reach for extra salt, sugar or fat, so you can also reduce the amount of calories in your meals without sacrificing your tastebuds. Try cooking with a spice that you have never used before and who knows, maybe it will become one of your favourite spices in the future!
Do Something That Will Make You laugh
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Whether it’s watching a hilarious movie and TV program, or hanging out with a person who always makes you laugh, whatever it is, you can be assured that the benefits of laughter are numerous. On one hand, laughter is a great morale booster: it allows us to dedramatize certain situations and see life more cheerfully. Furthermore, it improves health in many ways; reduces stress and anxiety, lowers blood pressure, combats insomnia ... the list goes on and on! Try to see the good side of life; not all situations require you to be serious! For more information: Stress Relief From Laughter