Category Archives: Wellness Tips

Having trouble concentrating?

Tawnya Ritco
Registered holistic nutritionist

Tawnya Ritco is a registered holistic nutritionist and product specialist in the natural health food industry.

Q:I’m having trouble concentrating. What can i do to regain some mental clarity and calm?

Many of us are familiar with the saying “You have the attention of a goldfish.” If your attention span feels like it’s floundering, though, there are plenty of options to help you regain your focus.

In this era of information overload, the key to mental clarity and focus includes managing stress and controlling anxiety (which can also reduce the risk of Alzheimer’s disease and dementia). Your toolkit for stress management and overall brain health should include the following.

Physical Exercise

Robust aerobic exercise enhances synaptic plasticity and related body processes such as neurogenesis, metabolism, and cardiovascular function. When you work out, you exercise your body and your brain.

Sleep

We need sleep to regenerate. Aim for seven and a half to nine hours each night whenever possible to fully recharge.

Mental Workouts

Learning a new skill can alter the physical makeup of your brain. Keeping cognitively fit also improves your ability to solve problems, cope with stress, and handle change.

Rest and Meditation

In addition to a good night’s sleep, the brain requires regular down time to remain sharp. Taking short timeouts throughout your day may help clear a foggy mind.

Nutrition

A moderate intake of healthy fats, such as omega-3s, can encourage optimal brain health. Hydration is also critical for cognitive performance and mood.

Supplementation

Certain deficiencies can result in poor cognitive health, but they can often be addressed with supplementation, such as with B vitamins. Other supplements, such as lion’s mane mushroom, have been associated with optimal brain and nerve function.

Combining some or all of these practices may help you gain focus and productivity. Most importantly, they could have a positive impact on your overall brain health for the long term.

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Healthy Kissers

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on having your pout ready for puckering.

The Difference Between Cold Sores and Canker Sores

These two ailments are commonly confused. Both canker sores and cold sores can be triggered by stress, facial trauma, hormonal changes and food or drug hypersensitivity. Both can appear on the inside or outside of the mouth area and can be very painful.

The big difference between the two is that a canker sore is not contagious while any skin-to-skin contact with an active cold sore blister can trigger an infection in another person.

That’s why you should avoid close contact if you have a cold sore, or for that matter, notice one on someone else. Do not share any food, drink, straw, cup, lip balm, or anything that goes on or near your mouth. And no kissing!

The good news is you can boost your immune system through your nutrition and lifestyle habits to inhibit both canker sores and herpes virus outbreak. If you want to decrease the chances of getting a canker or cold sore you should:

Relax and lower your stress and anxiety levels. Fatigue and emotional stress are commonly associated with the appearance and severity of an outbreak. Make sure you get plenty of rest and relaxation.

Watch what you eat: Once a canker sore starts, avoid spicy and acidic foods or drinks. With a cold sore keep in mind that the herpes virus thrives with the amino acid arginine, but not with lysine.

My nutritional recommendations:

Eat:

  • Fresh Vegetables and Fruits except Brussels sprouts and corn, which are high arginine.
  • Yogurt
  • Eggs (poached or soft boiled, but not fried)
  • Fish* (baked, poached or broiled)

Minimize or omit:

  • Refined carbohydrates
  • Refined sugar
  • Fried foods and fatty meats
  • Cookies, cakes, ice cream
  • Chocolate
  • Nuts (almonds, cashews, peanuts)

These nutritional tips along with PURICA Immune 7 will have your pout ready to pucker up in no time!

Most canker sores heal without medication, usually within 7-14 days.

For most people the body has the cold sore causing virus back under control in 8-10 days from onset of symptoms without medication.

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Five Must Do’s For Optimal Heart Health

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. With our focus on heart health during Heart Month, here’s Melissa’s blog on some basic guidelines to keep your heart happy.

If you have high cholesterol, high blood pressure, cardiovascular disease…if you have had a heart attack or stroke…or if you have family history of cardiovascular disease, you may want to follow these guidelines to help protect yourself and prevent future problems.

The first five things you must do are:

  • If it has been more than a year since your last doctor visit, book your annual check up now.
  • If you smoke, quit.
  • If you are overweight, lose weight (make small changes in your lifestyle; they’ll make a big difference with respect to your weight).
  • Begin a program of regular exercise (taking one step at a time, but getting out there).
  • Eat heart healthy foods daily.

Do’s

  • The foods you choose are critical for good cardiovascular health. Having high-nutrient dense foods will help keep your heart healthy and disease risks lower.
  • Be sure to include magnesium, calcium, vitamin D, potassium, B vitamins, soluble fiber, and omega-3 fatty acids.
  • Get enough sleep.
  • Consider taking a high quality multivitamin or cardiovascular supplement such as Provascin.

Don’ts

  • Skip dried fruit, fruit juice, and alcohol if you have high triglycerides.
  • Skip grapefruit and grapefruit juice if you are on cardiac medication.
  • Avoid eating foods high in saturated fats, trans fats, salt, cholesterol, and refined carbohydrates.

Life’s a journey. Make it a heart-healthy journey by taking some of these suggestions to heart!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

Nopal

Nopal as anti-oxidant and digestive aid with regard to balancing blood fats and insulin regulation, sources of fiber – high fiber diets used in fighting cancers, etc.

PURICA Nopal
PURICA Nopal

For over 12,000 years the Nopal, or Prickly Pear, Cactus has been known throughout Mesoamerica (modern day Mexico) for its digestive healing properties.  This power house of a plant was considered so important to the Aztec civilization that prophesies encouraged their nomadic tribes to search for a home where an Eagle would be perched on a Nopal Cactus growing from a cave surrounded by water while eating a snake.  Continue reading