Protein Recommendations [Wellness Wednesday]

Posted on August 29, 2012 by Ron

Protein is an important macronutrient that is essential to the diet. Protein is made up of amino acids, which help build, maintain and repair our tissues. Not all amino acids can be produced by the body, so it is important that we consume protein sources in our diet. The Recommended Daily Allowance (RDA) for protein for men and women 19 years and older is 0.8 grams per kilogram (g/kg) of body weight¹.

For pregnant women, the recommended amount is 1.1 g/kg of body weight and for lactating women it is 1.3 g/kg¹. For example, a 140 pound female would need approximately 51 grams of protein per day. To calculate this, first determine body weight in kilograms: 140/2.2= 63.6 kg, and then multiply this by 0.8 g/kg so that 63.6 kg x 0.8 g/kg equals 50.9 g.

Do those who exercise regularly need more protein? Yes! Exercise causes muscle damage which means that physically active individuals require more protein than the RDA. For endurance trained athletes, such as runners, cross-country skiers, cyclists, etc., the recommendation is 1.2-1.4 g/kg of body weight². As for strength trained athletes, such as weight lifters, gymnasts, etc., the recommendation is 1.2-1.7 g/kg of body weight². For more information, be sure to consult with a registered dietician.

After your next work out, try a protein shake to rebuild your tissues and aid the recovery process. Well.ca has a wide variety of protein powders and amino acid supplements; I suggest a protein powder containing the amino acid leucine, such as Designer Whey Protein or NOW Foods Branch Chain Amino Acids supplement. For those who do not consume animal products, I suggest soy protein powder.

ANDI MCHUGH RECEIVED HER MASTER OF EDUCATION DEGREE (SPECIALIZATION IN EXERCISE SCIENCE) FROM AUBURN UNIVERSITY-MONTGOMERY. SHE HAS BEEN AN AUTHOR FOR MANUSCRIPTS SUBMITTED TO THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH AND THE JOURNAL OF EXERCISE PHYSIOLOGY. SHE IS ALSO A CERTIFIED HEALTH AND FITNESS SPECIALIST AND KINESIOLOGIST WHO ENJOYS RUNNING, GROUP FITNESS, AND PLAYING SOCCER!

¹Institute of Medicine. Dietary reference intakes: the essential guide to nutrient requirements. Washington: National Academies Press, 2006.
²American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Joint Position Statement: Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 2010.

Reaching Health and Fitness Goals… One Step at a Time! [Wellness Wednesday]

Posted on August 22, 2012 by Ron

Research suggests that taking 10 000 steps per day can help reduce the risk of cardiovascular disease and lower body weight. Unfortunately, in today’s society most people do not meet this guideline. Do you know how many steps you are taking each day?

A pedometer is a small device that records the number of steps taken and is worn at the hip. Pedometers are easy to use, require little time to operate and are a cost-effective way to measure your health. Lucky for you, well.ca has a great selection of pedometers! I recommend the Omron HJ112 pedometer, which has been validated by exercise scientists. I challenge you to purchase a pedometer, log how many steps you take and gradually improve your step count.To increase the number of steps you take each day, try these simple things:

Use the bathroom furthest from your desk
Take the stairs
Park your car far away from the building entrance
Walk to the store whenever possible
Put your trash can on the other side of your office

Well.ca has some great options for those looking to track their steps. Now, get out and start walking!

Andi McHugh received her Master of Education degree (specialization in Exercise Science) from AUBURN UNIVERSITY-MONTGOMERY. She has been an author for manuscripts submitted to the Journal of Strength and Conditioning Research and the Journal of Exercise Physiology. She is also a certified health and fitness specialist and kinesiologist who enjoys running, group fitness, and playing soccer!

Subscribe: Your Shopping List Directly to Your Door

Posted on August 21, 2012 by Ron

Last week we took a look at some different ways that Well.ca’s Subscribe can make your life simpler. Here is a summary of the great products we featured – but of course the list isn’t comprehensive: explore Well.ca to find even more great deals to subscribe to! For more info on Subscribe click here.

Women | Men | Pantry | Oral Health | Students

Women:

Beauty products, feminine care, and vitamins topped Nicole’s list of must-subscribes for the ladies. Women know what they want, so replacing your favourite mascara, health products and feminine care products with Subscribe is the perfect way to simplify your shopping!
Shop Personal Care >>

Men:

Many men go through personal care products fairly regularly – and then forget to replace them until the situation becomes an emergency the day after they run out. Subscribe solves those problems for good! And we know that the way straight to a man’s heart is food, our last pick for the Men’s list.
Shop Men’s Grooming >>

Pantry:

Plodding through giant aisles at the grocery store is a chore we could do without. Busy professionals and parents know what they need – so why not have your shopping list sent directly to your door? Well.ca is proud to stock all sorts of excellent non-perishables!
Shop Food >>

Toothbrush Oral Health:

Did you know that dentists recommend that you replace your toothbrush every three months? Did you know that I forget every time? Now I don’t have to worry about it, because Well.ca sends all of my oral care needs on schedule directly to my door. It’s awesome.
Shop Oral Care >>

Students:

Between essays, exams and study group, students have less and less time for getting their essentials. Once again, the Subscribe option takes the work out of getting your favourites delivered to your dorm, and gives you back your precious study time!
Shop Supplies >>

Student Essentials [Subscription Week]

Posted on August 17, 2012 by Ron

We’re wrapping up Well.ca’s Subscription Week continues with tips for students! Well.ca now offers the ability to subscribe to your favourite products and have them shipped regularly straight to your door. On select products Subscribers also enjoy an additional 5% off their items. For more info on Subscribe click here.

Women | Men | Pantry | Oral Health | Students

It’s that time of year again, students are heading back to class! This year Well.ca hopes to support students by allowing them to spend less money on their essentials and spend more time focused on their studies. With our Subscription service students don’t even need to leave their dorm to keep their room stocked!

Keeping brain food on hand is key for long study sessions. Be it a simple snack or a quick meal, having your favourites delivered regularly ensures no emergency grocery trips interrupt the cramming!

No need to let razor sharp focus impact hygeine! Soap, deoderant and air fresheners keep both the student and study zone fresh and prepped for hard work.

Looking for an extra boost? Or maybe just a way to chill out after a three hour lecture? We’ve got students covered!

Oral Health [Subscription Week]

Posted on August 16, 2012 by Ron

Well.ca’s Subscription Week continues with suggestions for Oral Health! Well.ca now offers the ability to subscribe to your favourite products and have them shipped regularly straight to your door. On select products Subscribers also enjoy an additional 5% off their items. For more info on Subscribe click here.

Women | Men | Pantry | Oral Health | Students

Well.ca’s Subscription service takes the guesswork out of keeping your mouth in tip-top shape. Subscribing to your oral health means never worrying about running low, running out, or forgetting to replace old toothbrushes again!

Did you know that dentists recommend getting a fresh toothbrush every three months? Personally, I’ve known for years, but when the deadline rolls around I always forget! Now that I am subscribed a new toothbrush shows up in my regular Well.ca delivery every three months! Best reminder ever!

We can even help you with flossing! The oft ignored but still essential technique takes some commitment to master. To support your flossing goals, subscribe to your favourite kind to encourage yourself to use up your floss by the next delivery – your gums and teeth will thank you!

Never run out of toothpaste and mouthwash by subscribing! Whether you use up a bottle every three months, or your family blows through a tube in weeks, you can customize your deliveries to match your needs!

Men’s Essentials [Subscription Week]

Posted on August 14, 2012 by Ron

Welcome to Subscription Week! Well.ca now offers the ability to subscribe to your favourite products and have them shipped regularly straight to your door. Each day this week we’re taking a look at how the Subscribe option can make life simpler! On select products Subscribers also enjoy an additional 5% off their items. For more info on Subscribe click here. Today we’re discussing men’s essentials!

Women | Men | Pantry | Oral Health | Students

Tired of making a trip to the store for just one thing? Always running low on supplies? Just plain hate shopping? Well.ca’s subscriptions take the pain out of purchasing – allowing you to set it and forget it! Subscribe to your favourite stuff and we’ll send it to before you even need to think about it.

No more last minute trips for emergency deodorant! Depending on you and your climate, the average stick or spray typically lasts 1-3 months. Planning ahead of Subscriptions is simple: just select the proper number of weeks and we’ll ship to you just before you run out!

Same goes for pretty much every other toiletry – shaving cream, hair gel, body wash – you can get it all to your door without even a second thought.

Come to think of it – you can even skip the grocery store and have your meals (or for the less lazy, ingredients!) shipped to your door too! Awesome!

Don’t forget to check out yesterday’s post about Women’s Essentials!

Women’s Essentials [Subscription Week]

Posted on August 10, 2012 by Nicole

Welcome to Subscription Week! Well.ca now offers the ability to subscribe to your favourite products and have them shipped regularly straight to your door. Each day this week we’ll take a look at how the Subscribe option can make life simpler! On select products Subscribers also enjoy an additional 5% off their items. For more info on Subscribe click here. First up we’ll take a look at subscribing to women’s essentials!

Women | Men | Pantry | Oral Health | Students

If there is one thing a woman needs on a monthly basis it is feminine care products. With Well.ca’s subscription program you can say goodbye to those panic attacks of not having adequate supply of feminine products during your period. We offer products of different brands and types in the feminine care category. There is no doubt that every woman will find just what they are looking for to give them that extra feeling of security and confidence.

It is a well known fact that women should discard their mascara no later than every three months. Even though most of us women are aware of this, a lot of us don’t play by the rules! Subscribing to your favourite mascara on Well.ca will help remind you to keep your mascara fresh leaving your eyelashes long and beautiful.

My personal favourite is L’Oreal Paris Extra Volume Collagen Mascara. This mascara seems to hit every lash and stays on all day long! Vanessa, Well.ca’s Health and Beauty Category Manager, recommends Covergirl Lashblast Volume Blasting mascara. Vanessa loves this mascara because it does not clump, the brush coats all of her lashes to really open her eyes and help make her lashes look thick and full. For those of you looking for a hypoallergenic be sure to check out Almay.

Remember not to pump your mascara. Pumping adds in too much oxygen and will cause your mascara to clump and dry out faster than it should. You want it to stay fresh until your next subscription arrives in the mail!

No matter what age, height, or weight a woman is, vitamins should always be a very important part of your daily regimen. With Well.ca’s subscription program you can ensure that you always have a plentiful stock of vitamins to keep your body healthy and strong.

My personal vitamin regime involves a daily dose of Jamieson’s Multivitamins, Webber Natural’s Omega-3 Softgels, and Jamieson’s Vitamin B12.

Fitness Challenge! [Wellness Wednesday]

Posted on August 8, 2012 by Ron

For the month of August the Well.ca staff of our Toronto office are entering into a friendly competition to increase their fitness! With the help of Health and Fitness Specialist Andi McHugh they have set personal goals which they will work towards over the next week. McHugh will be guiding and offering advice to help them reach their targets.

Studies have shown that your physical fitness is linked to the fitness of those around you. This makes teaming up with coworkers, friends and family a great way to keep focused. Working together means making changes is easier. Fewer donuts and more skim milk is already having an impact on the office!

Of course, Well.ca has many great products for helping you attain your health and fitness goals! Check out below for just a sampling!