Category: Journals

Now that in-person classes and workdays are becoming the norm again, you may be missing the proximity to your fridge that a work-from-home setup allowed. It’s important to make sure you are eating enough, and healthily, to ensure the proper functioning of your mind and body. Many of us make the mistake of eating foods that are high in calories but low in nutritious value. A nutritious diet is key as it can help you be productive during your daily activities. Our dieticians have put together some vitamin-rich foods that you should be snacking on.

 

• Seeds

 

A variety of seeds are high in vitamin E and vitamins B1-6. Sunflower seeds are a great option and easy to grab. Due to their popularity in the UAE, they are available at most stores. Vitamin E helps the body’s organs function properly and vitamin B is essential in maintaining brain health and keeping up energy levels. 

 

• Broccoli 

 

Broccoli is high in vitamin A, calcium and iron. Many children, and adults, turn up their noses at the taste of broccoli. For a fun snack, we suggest trying new recipes. You might be interested in trying ready-made snacks like broccoli chips – available through assorted e-retailers. You could also opt for homemade recipes like the American favourite, tater tots, with a twist. Some recipes make use of broccoli instead of potatoes. Make sure to look for healthy recipe versions online that do not require a lot of oil. 

 

• Bell Peppers 

 

These vegetables are a source of Beta-Carotene, and Lycopene, as well as vitamins A and C. Bell peppers are a great snack on their own. Dicing them and eating them directly is the most nutritious way of snacking, but other popular forms include eating with a hummus dip or with cottage cheese. There was even a TikTok trend of using bell pepper halves to replace bread slices in sandwiches! We recommend at least giving this a try.

 

• Watermelon 

 

Watermelon is a quick-and-easy snack idea. It’s also a budget-friendly option with its low retail prices because of its availability across the region. We recommend watermelon because it has vitamins B1, A and C. Another bonus is that it keeps you hydrated because of its high water content. This also means that it makes a delicious low-calorie snack. 

 

• Carrots 

 

Carrots are high in fibre. The health benefit of this is that it can help keep blood sugar levels under control – something to keep in mind for diabetics. They also have vitamin K and calcium, major contributors to bone health. Carrots require minimum effort to prepare, so a great option for a busy workday. 

 

• Mandarins

 

Another orange option is mandarins. As a snack, these are a great option because they do not need to be packaged, prepared or washed. They are popular because they contain high levels of vitamin C but it also contains A and B. The reason why mandarins and the Citrus genus are popular during flu season is because consuming high levels of vitamin C helps to remove free radicals and can aid in preventing infection. It is also an important nutrient for maintaining skin health. Its benefits are that it promotes collagen production – which helps reduce fine lines and firms up the skin. 

 

Being busy and having an active lifestyle does not have to negatively affect the type of food you eat. Stick to some of these healthy options, that are easy to prepare and are readily available, to keep a well-balanced diet. 

Pilates classes are a firm favourite for many health enthusiasts across the globe looking for low-impact activities. This consists of controlled exercises that engage the mind and the body. It is generally used as a health class to help correct posture, tone muscles, and strengthen your core. Pilates can be done at home but if you are looking to join a class, you should know there are two main types of pilates classes: mat pilates or reformer pilates. 

There is a lot of precision and control required to carry out the exercises. It is also encouraged to control and manage your breathing during lessons. This can help reduce stress and help with the rhythms of your movements. Focusing on these and precise movements will help foster better results. Efficient oxygen exchange also minimises muscular tension.

This article will examine the similarities and differences between them. 

 

Mat Pilates 

Mat pilates takes place on a gym mat – these are generally a bit thicker than yoga mats. The types of exercises you may encounter will need you to be either sitting, laying down or standing on your mat. There is a strong emphasis on posture and technique when carrying out mat activities. 

Bodyweight exercises are the most common but you may also need to use extra equipment such as a yoga block, straps, bands or magic circles. The benefit of doing a class at a gym or exercise centre is that you will have access to a wider range of facilities. 

 

Reformer Pilates 

A reformer is a large piece of exercise equipment that you sit on. It has multiple straps, foot bars, pulleys and a sliding carriage that you will make use of to complete more demanding exercises. Reformers help individuals better target focus areas. 

The reformer helps you make use of, and build, your core. The result of this is you will be and start to feel stronger. You will also be able to better define your muscles. The core is not just the tummy area but consists of your abdominals, thighs, hips and back. Instructors often incorporate further exercises that target your arms and legs, making pilates a well-rounded option for fitness junkies. 

Reformer pilates tends to be more challenging and is a better option for experienced participants, or someone looking for a bit of a challenge. 

 

As a beginner with either method, we recommend first going to a class for instructions on how to perform the various activities required. Ladies classes are also available for those looking for a more private exercise space. 

Newly expectant Moms often ask questions about which exercises they can do while pregnant. A good low-impact and safe solution is to do prenatal pilates classes. Backaches may deter you from wanting to do too much activity, but exercise can positively affect your mood and energy levels during pregnancy. Being active can also help to reduce the risk of having a C-section and shorten labour times. 

 

Besides pilates being a less intense sporting option, there are often specifically designated classes for pregnant women. It is important to do safe exercises that will not harm the baby. 

 

That said, it can be difficult to find effective exercises that are easy on the body. This is sought after by moms that have just recently given birth and are looking to slowly get active again. We recommend continuing your pilates journey after giving birth because it can be just as effective postnatally as prenatally. 

Here are some reasons to consider why and how pilates can be helpful to new moms. 

 

Prenatal Pilates 

Prenatal pilates differs from usual classes. Not only are the exercises gentler, but they also focus more on the transverse abdominis. This is the layer of muscle deep down that protects your sides, core and back. Supporting your core can help with the strain caused by carrying a baby. 

Going for classes can also help with preparing for the big day, at the hospital, because it provides the opportunity to practice breathing exercises. Focusing on breathing techniques can be helpful as it will later be put to use during labour. 

Second and third-trimester pilates classes involve mat-based activities. This mostly consists of side-lying, standing and seated activities – to limit any additional strain on the back. Standing exercises are the easiest for growing bellies. 

 

Postnatal Pilates

Being pregnant and giving birth can alter your stomach muscles and potentially cause damage to the area. Many moms experience diastasis recti, when the baby’s growth creates a separation of the right and left stomach muscles. Postnatal pilates instructors will be mindful of this and can help give exercises that will help correct the issue. Your pelvic floor can also be affected during pregnancy. Some pilates classes will provide you with the resources to help strengthen your pelvic floor muscles. It is important to strengthen it to prevent issues with urinary leakages. 

Constant feeding of newborn babies can leave moms with neck and back pain. Going to classes can help stretch those muscles and realign your body. Being able to target specific areas means that stress relief can be provided where needed.

Prenatal and postnatal pilates is a safe and recommended option, especially when guided by a professional, but it is always important to listen to your body. Having a baby can take its toll and it is important to safeguard your health. 

 

Being a new mother is a huge step and requires a lot of mental and emotional support because it can be overwhelming at times. Pilates classes may be great for your body, but being surrounded by other new moms can provide a great social opportunity to find friends you can relate to. 

 

Pilates exercises are developed as a workout method to improve body balance, muscle flexibility, and physical fitness. Pilates in its original form was developed as mat-based exercises, however, equipment was added to offer better and greater resistance for the body. One of the most important apparatuses is the Pilates chair or wunda chair.

The wunda chair is commonly used in classical Pilates and is made up of three components: removable springs, a pedal, and a seat. Exercises can be carried out with the feet or hands resting on its pedal or seat, in three decubitus positions – dorsal, lateral, or ventral.

The wunda chair design is considered perfect for flexibility and stability workouts as it provides excellent support for the muscles in such exercises. This apparatus adds more resistance to our body to gain endurance instead of using body weight and gravity like in the traditional mat Pilates. Therefore, the wunda chair is considered the machine of choice of Pilates exercise for many Pilates trainers.

What are the uses of the wunda chair?

The principal advantage of the wunda chair is to grant the trainer the opportunity of more resistance towards his body. More resistance towards your body translates into more endurance, a well-known rule for every Pilates trainer. The pilates chair can improve your Pilates exercise and give you a better outcome without a doubt.

The wunda chair supports not only the upper body which includes the neck, shoulders, and arms, but also the lower back, the spinal cord, and the pelvis as well. Using such a simple device will add more practicality and effectiveness to your Pilates exercise and will make your endeavors more satisfactory and beneficial.

Benefits of the wunda chair

Great for injury rehabilitation. Stretching on the Wunda chair can help improve your body flexibility, increase your range of motion, build strength in your arms and chest, and decrease tension in your whole body. In addition, specific moves on the wunda chair offer an intense, challenging workout for your core muscle. 

Even though exercises on the chair are generally more challenging than reformer pilates exercises, certain design features mean that this doesn’t always have to be the case. The chair’s handle design, for example, allows the chair to be made more supportive for people with muscle injuries.

Enhance sports performance. In Pilates, the chair is known to be a very challenging equipment. It can be used to improve sports performance in footballers, skiers, and runners because it is highly effective in increasing arm and leg strength. Wunda chair is also great for sports like tennis and golf, where upper body strength and mobility is required.

Experienced Pilates trainers can also use the chair for more acrobatic movements. Push-ups using the handles is an example of an advanced exercise that can be performed on the wunda chair.

At the Hundred Wellness Centre, we offer two state-of-the-art Pilates studios where we host small “classical mat classes” as well as “equipment classes” using the Cadillac (trapeze table), poles, reformers, and Pilates chairs. Classes are open to both genders, but we also offer ladies-only and private one-to-one sessions, all taught by classically trained instructors.

Spices are important ingredients in adding flavor to your favorite dishes. They can come from the seeds, roots, buds, bark, resin, or fruits of a plant. Spices are usually used in their dried form – with a few exceptions like ginger and chili peppers. They provide numerous health benefits and contain hefty doses of antioxidants, anti-inflammatory agents, minerals, and vitamins.

Ginger is a flowering plant and has been widely used as a food spice and for medicinal purposes. It is considered one of the healthiest and most delicious spices all over the world. Ginger can be used as dried powder, oil, juice, or fresh and it is among the most common agents for the preparation of spicy foods.

Ginger contains a large number of bioactive phenolic compounds such as gingerol, gingerenone, zingerone, and others. Its medicinal properties are largely attributed to the most active polyphenolic fraction which is gingerol. Ginger serves as a popular remedy for cough and asthma when the juice of fresh ginger is mixed with fresh garlic and honey.

One of the more popular ginger-based products is ginger tea. It is commonly used as traditional medicine for improving digestion and managing several disorders such as nausea and the common cold.

At the Hundred Wellness Centre, our healthy café serves goji and ginger tea for you to savour. Here are several health-boosting benefits of ginger and ginger-based products.

Treating nausea and morning sickness

One of its uses has always been the treatment of nausea. The aromatic, spasmolytic, and absorbent properties of ginger suggest that it has direct effects on the gastrointestinal tract.

Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy. In addition, it appears to be highly effective against morning sickness associated with pregnancy.

Although ginger is considered safe during pregnancy, consult your doctor before taking large amounts. Some believe that large amounts can increase the risk of miscarriage, but there are currently no studies to support this.

Reducing the risk of both bacterial and viral infections.

Microbial infections are the major cause of morbidity and mortality worldwide. Although a number of antibiotics are available now for the treatment of infectious diseases, antibiotic misuse leads to the development of antibiotic resistance which is a major health concern.  Therefore, there is a perpetual need to exploit new bioactive principles with high safety index.

Historically, medicinal plants have been a source of novel drug compounds. Plant-derived products have made large contributions to human health and wellbeing.

Ginger was found to be highly effective against oral bacteria associated with gingivitis and periodontitis, a serious gum infection. Ginger is also effective against respiratory viral infection, but it is by no means of a medically proven treatment against coronavirus disease-19 according to the World Health Organization (WHO)

Reducing body weight and controlling blood sugar

Ginger has the potential to reduce body weight and now is also known as a weight-reducing agent. The intake of ginger not only reduces body weight but also reduces glucose levels and increases high-density lipoprotein (HDL) cholesterol levels (good cholesterol), as a result, it reduces the chance for the onset of heart diseases.

Improving the brain functions and declining the neural aging process

Numerous animal and cellular-based studies concluded that gingerol performs anti-inflammatory activities in the brain which protect age-associated decline of brain functions

Ginger can also play a protective role against certain cancers (including colorectal cancer, stomach cancer, and breast cancer).

Reflexes are automatic, non-voluntary movements directed from the brainstem for the purpose of defense and survival. For newborn babies, primitive reflexes are essential in allowing the body to develop properly.

Primitive reflexes are basic movement responses present after birth in early child development that facilitate survival. They are crucial for an advanced level motor and intellectual capabilities. These reflexes are supposed to be integrated in a normal child during the first two years in a process called “reflex integration”.

Reflex integration is essential for the child’s body in order to develop motor control or voluntary movements. This process may be affected by neurological diseases leading to development delay related to disorders like ADHD, sensory processing disorder, autism, and learning disabilities.

Integrated primitive reflexes contribute to issues such as coordination, sensory perceptions, fine motor skills, balance, sleep, immunity, impulse control, energy levels, concentration, and all levels of social, emotional, and academic learning.

Common types of primitive reflexes

Asymmetric tonic neck reflex (ATNR). This reflex is crucial for a child’s vestibular system development and needs 6 months to integrate.  Retained ATNR may result in hand movement difficulties especially to the mouth and the middle of the body. Moreover, hand-eye coordination disorders will arise.

A common activity that has beneficial effects for ATNR is the Ant’s marching activity. That includes holding the arms in a certain position while marching in place and looking to both sides.

Symmetrical Tonic Neck Reflex (STNR). Without this reflex, a child will not be able to sit down and usually integrates when the child is 9-11 months old. Retained STNR will result in defects in the right-left body coordination, reduce the baby’s endurance, hinder in the baby’s ability to sit normally, and reading/writing difficulties. Helpful activities include some yoga poses and somersaults.

Tonic Labyrinthine Reflex (TLR). TLR integrates during 3.5 years of age. It helps the child to roll over and counteracts the gravity. Defected TLR leads to fatigue, toe walking, weakness, improper posture, and balance difficulties.

Windmill exercise and superman pose are helpful activities to improve this reflex.

Spinal Galant reflex (SGR). SGR is responsible for walking and crawling, improving movement, and the range of motion in hips. It’s usually integrated by the first year of age. Retained SGR results in difficulty in following instructions, bed-wetting, attention disorders, and strongly uncomfortable wearing tight clothes particularly around the hip.

Useful activities may include balance games, criss-cross setting mode, and core strengthening activities.

Occupational therapy and retained reflexes

Occupational therapy will help your child with sounds, textures, lights, handwriting, attention and memory, and increasing desired behaviors.

Our occupational therapist will work to integrate sensory input and strengthen motor skills through a couple of activities that are designed to improve balance, body coordination, and stability, and strengthen core muscle, as well as increase muscle tone so a child can react more quickly. Some of these activities include vestibular exercises, Vision exercises, balance activities, and Gait training.

Breast cancer is the most common type of cancer among women worldwide. The incidence of the disease is expected to grow rapidly due to increasing risk factors associated with lifestyle behaviors such as smoking, poor diet, and physical inactivity.

Clinical treatment of breast cancer such as chemotherapy, radiotherapy, or mastectomy leads to a negative impact on women’s physical and mental health because of the serious adverse effects which compromise their functional capacity. A healthy lifestyle that includes good nutrition and regular physical activity is essential to control and reduce the physical and psychological effects of treatment.

The American College of Sports Medicine (ACSM) and the American Cancer Society (ACS) recommend at least 150 min of moderate physical activity per week for breast cancer survivors. Resistance and strength training twice per week are also recommended as well to improve general physical health.

Pilates is considered a gentle and moderate form of exercise. It is a mind-body exercise technique that can help develop muscle flexibility and strength, promote respiratory and circulatory function, as well as improve balance and coordination.

 How can Pilates benefit the recovery?

Pilates exercises use principles such as breathing, fluidity of movement, body alignment, control, endurance, and concentration. These principles will help you to live in the moment by keeping you focused on proper movement with control. They include resistance training and stretching exercises synchronized with breathing, which can promote physical benefits for patients concerning functional capacity and muscle endurance.

Pilates can be considered a complementary intervention, in addition to clinical treatment. It aims to aid in symptom relief by helping patients regain functionality, improve performance in daily life activities,  help reduce fatigue, and improve quality of life.

After breast cancer surgery, the deep breathing pattern practiced during Pilates can encourage lymphatic drainage, help ease tension, and stretch tight areas affected by scars. In addition, resistance exercises will increase core muscle strength which improves your ability to perform daily activities and allows you to move much easier from one position to another.

At The Hundred Wellness Centre, we provide pilates classes with our experienced instructors as well as ladies-only pilates classes. Pilates will take the focus off the weakened areas of your body and what you cannot do and reinforce what you can do. You will be surprised by your body’s capacity to heal and will appreciate all the movement your body is capable of.

Pilates is a simple, easy, and repetitive exercise system that focuses on improving spinal or core stabilization, increasing muscle strength and endurance, and improving posture and balance. This type of exercise is popular for physical fitness and weight loss, and rehabilitation programs.

Pilates is beneficial for injury rehabilitation and prevention. It is used by health professionals to connect body and mind to improve fitness, flexibility, strength, posture, balance, and body awareness.

Our certified trainer will combine her Physiotherapy experience with Polestar Pilates training to help you restore and improve your strength and range of motion to achieve your health and fitness goals.

How does it work?

Lack of activation of certain muscle groups in addition to improper posture may contribute to a weakness in certain areas and then lead to muscle injuries.

Pilates works the body as a whole, so it brings your focus into areas in which you may have imbalances or weaknesses. It ensures that the rest of your body is working with this slow, repetitive movement so you can hone in on where you may have an imbalance from one side to the other or one muscle area compared to others. 

The aim of these exercises is not to strengthen the injured part only. Instead, it helps to bring the body back to balance by strengthening all body parts from inside and helping to build up and increase muscle endurance over time to create a well-balanced, flexible body and prevent further muscle injuries.

Pilates is a sequential, safe way of moving through exercises and is very supportive of your joints. It promotes your muscle strength that is true to your body and form, providing a great foundation.

At The Hundred, we believe that Pilates is an effective tool for rehabilitation and restoration of your body strength and proper function. In rehabilitative Pilates, the low-impact movement promotes a safe and effective recovery. We use Pilates equipment that offers a versatile environment where you can facilitate, challenge and improve your strength and range of movement, and enhance awareness of your own body’s movement behaviour. With its low impact approach, there is much less risk of re-damaging muscles and connective tissue.

Conditions that can be treated through Pilates Rehabilitation:

• Chronic neck and low back pain. Since Pilates aims at strengthening your core muscle (the abdomen and back muscle, it can help correct your posture to remove overpressure from your lower back muscles and thus reduce the pain. 
• Post-surgical conditions. Especially for those recovering from knee, hip, and back surgeries. Using Pilates exercises under the supervision of the physician can accelerate and improve rapid healing to store your normal movement.
• Osteoporosis. Moving smoothly, controlled during Pilates exercises can help maintain bone strength and improve muscle strength and balance.

Our dietary habits can directly affect our physical wellbeing. Among all fruits, blueberries have shown substantial health benefits because they contain the highest polyphenolic content, particularly anthocyanins, which are responsible for the blue, indigo colour of the berry. Blueberries are called “superfoods” due to their potent antioxidant and anti-inflammatory activity. In addition, blueberries contain the lowest amount of sugar among all fruits, and they are extremely rich in fibres, Vitamin C, Vitamin K, and Manganese.

At our healthy cafe, our gluten, dairy and refined sugar-free chocolate and blueberry cookies are the perfect pick-me-ups and taste divine with a cup of our specialty coffee.

In this article, we will highlight five proven health benefits of blueberries.

 Improves cardiovascular health

Cardiovascular disease is a general term for disorders affecting the heart and blood vessels. Dietary habits can influence a variety of cardiovascular complications. Blueberries benefit heart health via antioxidant and anti-inflammatory effects. Higher intakes of blueberries, strawberries, and total anthocyanins can help lower the risk of developing coronary heart disease and heart attack due to significantly reducing oxidized LDL, arterial stiffness, and hypertension. In addition, obesity is considered one of the major risk factors for heart disease. It is reported that consumption of blueberries, compared to intakes of other common fruits, was associated with the least weight gain.

Lower the risk of having type 2 diabetes mellitus (T2DM)

T2DM is characterised by a poor response to insulin stimulation (i.e., insulin resistance). In this condition, your body cannot use insulin effectively to bring glucose into the cells leading to unstable blood sugar. Of all the fruits, blueberries are strongly associated with type 2 diabetes risk reduction.

Since blueberries contain a very low amount of sugar and have a low glycemic index, they may help improve insulin sensitivity which is important in stabilizing blood sugar.

Improve skin health

Blueberries are extremely rich in vitamins, particularly vitamin C, an essential nutrient that can help prevent skin damage caused by sun and pollution. In addition, vitamin C can improve collagen’s ability to enhance overall skin texture.

Neuroprotection and Cognition benefits

Studies have found that the greater consumption of blueberries can slow the rate of cognitive decline in older adults, along with many other age-related diseases. Blueberries can also improve a person’s short-term memory and motor coordination and reduce the risk of developing Alzheimer’s disease.

 Maintain vision and eye health

Research suggests the higher blueberries intake was associated with a reduced risk of cataracts. In a study of >35,000 women, there was a significant association between blueberry intake and a reduced risk of age-related macular degeneration. This is due to the improvement of blood and oxygen flow to the eyes and the antioxidant protection of anthocyanins.

In addition, Strenuous exercise always generates oxidative stress and an inflammatory state in our body; blueberries with their high content of anthocyanins, work as a potent antioxidant and anti-inflammatory compound. 

Poor posture can have serious consequences including back pain, neck pain, muscle injury, and spinal stress. Almost 60% of people experience back pain at some point in their lives.

Fortunately, most people respond to non-surgical treatment to correct body posture. Pilates exercises have proven effective in correcting poor posture and can contribute significant benefits such as improving movement and reducing stress. 

Holding a good posture is not easy because the key is not stretching but strengthening your muscles and stabilizing your body in a way you can be more upright against gravity.

Pilates is a form of exercise that focuses on postural alignment. It helps to improve the strength of the body, flexibility, enhance breathing and balance. It focuses on the mind-body connection and increases your muscle tone, and this will have an amazing effect on how your body looks. With that comes increased confidence and an overall sense of wellbeing and contentment. 

At The Hundred Wellness Centre, we offer various Pilates classes with our certified trainer, which will help to improve your posture and overall health to achieve your physical fitness goals.

8 key benefits of good posture 

• Preventing muscle injury.
• Reducing back pain by reducing the pressure on your spine.
• Reducing muscle tension and headache.
•  Increasing lung capacity and breathing efficiency by providing more space for the lungs to expand.
• Reducing joint pain
•  Improving blood circulation.
• Improving digestion.
• Increasing self-confidence.

How Pilates Can Help Your Posture

Pilates exercises are predicated on developing strong “core muscles” of the back, side, pelvis, and buttocks. These muscles form a sturdy central link between your upper and lower body. Weak core muscles will cause slumping, which tips your body forward and thus off balance. In Pilates, you will train your body how to contract and release core muscles. Contracting and releasing will cause overall core strength.

Good posture will follow when you know the importance of your core muscles and engage them in stabilization and stretching exercises.

Deep breathing forms one of the vital exercises during Pilates. The diaphragm is the main breathing muscle, and it is located in the middle of the core. The diaphragm expands on an inhale and shrinks on an exhale. Focusing on your movement and breathing during Pilates exercises may help you become more aware of your posture. For example, you may notice that your shoulders bend during exercises, but if you lengthen your spine and pull your shoulders back and down, you will be able to breathe more deeply and efficiently.

Pilates increases the strength of abdominal muscle and spine posture, thus it has shown to be an innovative technique to prevent neck-shoulder disorders and allow participants to have fewer thoracic disorders and other vertebra diseases.

Although correcting your improper posture can take some time, it is important to start your healthy habits now and engage in Pilates classes to enjoy all the benefits of good posture. We also offer ladies-only pilates classes if you wish to exercise with a group of like-minded women.