Five Strategies to improve your energy levels and overcome fatigue
MOVEMENT MATTERS NATASHA INGRAM
Have you been feeling sluggish this winter? Having trouble getting a restful sleep? We live in a society where we cover up our fatigue symptoms and energy issues with quick fixes (caffeine, sugar) that make us more fatigued
in the long run. Our bodies have a natural, internal circadian rhythm that regulates our sleep-wake cycle. When this rhythm is disrupted, it decreases our body’s ability for cellular regeneration which can lead to diseases such as chronic fatigue, cancer, obesity and Alzheimer’s disease. The exciting part is that we have the ability to change our circadian rhythm and transform our energy levels through simple strategies and lifestyle changes. 1. Make sure to get sunlight in the first 30mins after you wake up. This is the best time to get your body’s energetic signal active. If you can’t go outside, buy a bright light/therapy box. 2. Sleep in complete darkness. Little lights in your bedroom can have a negative impact on brain function while you sleep. If needed, buy a sleep mask/night
shades. 3. All electronic devices should be off and out of your bedroom in the last hour before sleeping. Not only can the light from these devices disrupt your sleep, but their electromagnetic field can suppress our natural circadian rhythm, delaying sleep onset and disrupting the hormonal cascade that needs to happen before and during your sleep. If you absolutely need an alarm or your phone in the bedroom, make sure they are 6 feet away from your bed. 4. Maximize your sleep time based on your natural pattern of sleep. The modern world has forced us into a later sleep pattern (staying inside for working hours, going out with friends when it’s dark). Our ideal bedtime is about 1-2hours earlier than we think. Ideally our sleep patterns should mimic the setting and rising of the sun (here
in Canada, think about when the sun sets in the summer). 5. Decrease your feeding window to 8-10hrs instead of 14-17hours. This will help you lose fat, sleep better and improve your energy levels. You do not need to restrict calories with this, you just need to decrease the amount of time that you’re eating in a day. This simple strategy amplifies the cellular clean up and recycle process. There you have it folks! Deepen your sleep, increase your energy levels and improve vitality with these 5 simple strategies and you will wake up feeling rested and ready to take on the day! If you like what you see here and have topics that you want to see covered relating to physical health and wellness, feel free to email me at Natasha@movetherapeutics.ca
New Chamber ED outlines future priorities CORNWALL, Ontario – Greg Pietersma has hit the ground running over the past three weeks as the new Executive Director of the Cornwall and Area Chamber of Commerce. Less than a month into the job, Pietersma has been striving to do his due diligence to better understand where the Chamber fits into the community and what members expect of it. “It’s going well. Cornwall is very friendly and keen to work with the Chamber…I have met a lot of fantastic people, and I think the really exciting part is the number of great young people I have met that just love this city and want to make it better,” said Pietersma. “Young entrepreneurs put a social responsibility on things. That is different and new, and we want to make sure we are helping them with that and championing it,” he added. Through brainstorming meetings and honest coffee chats with past Chamber members, local politicians and representatives of partner agencies, he has also gained more understanding of the needs and perspectives of seasoned and up-and-coming entrepreneurs. Pietersma plans to soon outline a list
of future goals to the Board. “One of (the Board’s) overarching goals is ensuring we are being responsive to our member’s needs,” said Pietersma. Pietersma feels that more locals will be interested in becoming Chamber member through valuable events and program opportunities. He hopes to offer workshops that are unique to this area, covering issues that are not always prioritized. “There’s the obvious (essential workshops) but then there’s things that may be less obvious, like dealing with the mental health of your employees and dealing with your own mental health. So those issues are not ones you may see as standard Chamber offerings and that’s where I see we can add value…I’ve been there (as a business owner), I know how it can be when you are alone and trying to solve different pressures, but we don’t talk about that. So I think there are a lot of opportunities there,” said Pietersma. Pietersma hopes to see a range of training developed under his guidance. He also wants to place a keen eye on the personal and professional needs of entrepreneurs, like times and dates that are easiest for them to attend informative events, making it easier for
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(Shawna O’Neill/Seaway News)
everyone to be more involved. He is also looking at alternative ways of bringing people together, including incorporating webinar options into different sessions. Always interested in hyper-local initiatives, Pietersma was elected to serve as the Dundas County Trustee on the Upper Canada District School Board (UCDSB), and eventually became the Chair for eight years. Pietersma upheld these political roles all while running his Chesterville-based tinsmithing businesses, The Pietersma Tinworks, which has been in operation for 30 years. When he saw his new position become available, he thought it would be a perfect opportunity for his skills and expertise. “I had been looking for an opportunity to work local, on local issues, but something
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Greg Pietersma settling into his new Chamber office.
Winter Car Wash Tips
244521
10 - Wednesday, February 12, 2020
- Seaway News - www.cornwallseawaynews.com
soneill@seawaynews.media
Intentionally applying a significant quantity of water to the body of your vehicle when it’s very cold will quickly open a portal to a world of icy frustration and broken parts. Get things wrong, and you can experience ice buildup that will render your windows, wipers, fuel filler flap, doors, and even climate control system useless. In some cases, operating parts of your vehicle that are iced-up can even cause wear or damage. That is, unless you know a few top tips to follow in the all-important moments after a wintertime car-wash. Regular winter cleaning and rinses help fend off rust by removing corrosive salt and moisturetrapping dirt and sand. These tips relate to coin-operated car-washes with the useroperated wand, but some still apply if you’ll bring your salty chariot to your friendly gas-station scrape-and-wash, too.You just need to bring three things: a clean towel, some lock de-icer or WD40, and a full supply of winter-appropriate washer fluid in your ride’s reservoir. STEP 1: Crank the Heat. Before exiting your vehicle to wash it, crank the heat as high as it will go, and turn on the front and rear defrosters. This will come in handy, later as it can slow or stop water from freezing to your windows, weather seals, and more.
that could use the skill set of being a business owner but also my political experience and high level leadership. So when this came up it seemed like a good use of those two skill sets and it came at the right time,” he explained. “Cornwall has its own unique challenges. It’s a city that doesn’t know how good it is; it’s a cool city. When I meet young people here (I think) it’s just a matter of time before this place blossoms. They almost have to not be afraid to be good,” said Pietersma. “I was excited to get here and I have been inspired by the people I have met. It has been a great three weeks.” Go to www.cornwallseawaynews.com for the rest of this story PLUS additional SN coverage. STEP 2: Rinse, Don’t Scrub. Instead, focus on rinsing away salt and sand, blasting winter gunk out of the wheel wells, rinsing the vehicle undercarriage as best you can, and blasting any ice or snow out of your wheels. Using the sand-impregnated wash brush to hurriedly scrub your paint (as ice is forming on it) is a one-way ticket to scratching it.. Finally, blast every molecule of snow and ice out of the area where your wiper blades park, between the windshield and the hood. Your vehicle pulls air into the cabin from a vent in this area. If it gets blocked by ice or slush, your heat and defroster won’t work properly.
MASSEY PLACE AUTOPRO - Air Conditioning - Exhausts - Brakes - Suspensions - Tires - Tune-ups Victor
1520 Vincent Massey Dr.,Cornwall 613-932-3111
232728
SHAWNA O’NEILL
