Building a home in Vancouver

Building a home in Vancouver

Building a home in Vancouver, British Columbia often comes with a lot of questions like how much is it going to cost you, where can you find land, how to keep costs low and stay on budget and why not just buy an existing home?

First, why not buy an existing home and skip the hassle? Buying an existing home comes with its own set of problems and solutions and it doesn’t mean you’ll avoid any hassle.

When you build your own home, you get exactly what you want from the size of the house and the number of rooms to the color on the walls and finish on the floors. Unlike when buying an existing home you have a say in the finished product.

However, while your dream home might already be finished to perfection in your mind, you have to start from the bottom up and consider every cost associated with building a home before you can get what you want.

So, How Much Will it Really Cost?

couple researching how much it cost to build a house

The typical cost per square foot to build a house in Vancouver, BC runs between $200 and $350+dollars per square foot. Some prices are even as high as $500 or more per square foot. The larger the house, the more expensive the build. Higher end finishes will also cost more. Home building prices in Vancouver vary wildly.

The average cost to build a house can range from as low as an average of $300,000 to $350,000for a 1000 square foot home to double, triple or even quadruple that amount. An average sized 2500 square foot house, for example, will cost anywhere between $500,000 and $875,000 to build based on these price considerations. Higher end finishes will increase the price dramatically.

It’s important to note that the price per square footage doesn’t encompass the total cost to build the home. Factors including land prices and other services should also be included in your estimate to get a final idea.

All costs for building your home should be reflected in your contract, but your building contract may not include additional services such as project manager fees. If you are already starting to feel confused, this is where your contractor and project manager comes in.

They help you figure out all the costs before you even begin. If you haven’t researched land for building yet, they will help you with that as well.

Finding and Surveying Land

professional surveying land in vancouver

Land prices are based on many different factors including land quality, desired location, square footage or acreage, and current market conditions. Since prices can range from anywhere in the low thousands to well over a million dollars, you’ll want to factor land costs into your budget and try to stay within your range.

For this article, we will focus on average land costs. In most cases, you’ll also need to include the following expenses:

  • Fees for a Land Surveyor who determines soil conditions, topography, and bearing capacity. A land full of rock and stone will be harder to carve into, but building on soft or marshy land will require more support and precautions to prevent foundation cracks from excessive moving or settling.
  • Fees for Zoning Requirements include the maximum size house that’s allowed and other property restrictions. The assessor will tell you how far back from the street your steps need to be and how much front yard space is required by the city. Every area has its own set of restrictions so don’t assume that one piece of land is the same as the next.

Other considerations when finding land include whether sewer and water come via city pipes or private wells and septic systems need to be installed which affect costs associated with building on the land.

Rural land further away from civilization and city amenities are less likely to have city sewer and water and more likely to require wells and septic systems.

Land closer to the water or city will cost more than rural land, however not all rural land is buildable. If land already has running water and electricity, that is a bonus since you’ll save on some costs.

As a home builder, you are required to determine water and sewage systems and electrical availability before you’ll be authorized by the city to build.

Understanding Your Neighborhood

Knowing the neighborhood you want to build in is important as well. When buying a home already built, realtors will consider prices of other homes nearby to determine the best value for your property.

This should be considered when building your home as well. If all the homes in your neighborhood appraised at an average of $450,000 you will lower the value of your own property if you build a house that appraises in a higher price range, $650,000 for example.

Land prices will vary based on location. In North Vancouver, for example, land and building prices are much higher than they are in the more rural eastern parts of Vancouver. West Vancouver also offers higher priced land, but you can typically find parcels to build on for under $300 per square foot.

Architectures, Engineers, designers, and contractors

Your estimated budget for your dream home should include the cost for architectures, engineers, designers, and other contractors. Contractors offer various services from building the home to running the entire project with project management or cost consulting services. Architectures can be included in this process or consulted with in advance of hiring a contractor or project manager.

If you aren’t familiar with the planning and follow through for building a house, like many new home builders, you will want to consider hiring a project manager. Once you know where you want to build your home and have factored in the associated costs, you’ll want to decide if you want to pay for both an architect and a designer.

While an architect designs the house using engineering, design theory, and creative invention they often provide project management services. Though they use engineering concepts in their designs, often an engineer is still needed to consult on structural and mechanical elements.

Designers, on the other hand, are helpful for interior space planning and organizational flow. Often all three are needed to create the best home layout and avoid any unexpected surprises during the building phases.

What are the benefits to cost consulting and project management?

Everyone involved in the building process from the architecture designing your house plans and contractor building your foundation to the painter putting on the finishing coat of that must have, in-style color and the landscapers who seeds your brand new lawn should be included in the project to gauge an accurate price.

Project managers specialize in managing the process from start to finish preventing surprises from popping up outside of expected contract prices.

Cost consultants are there to make sure you pay a fair price for services rendered. Since costs vary widely from one service to another, from one contractor or business provider to the next, a consultant can help you choose the right services within your budget and help you get the best value for your money by providing real time data and estimates.

What’s in a contract?

The contract includes all costs associated with building your home from material costs with contractor markups and trade labor fees to contingency amounts that allow for overages or unexpected cost.

The contingency amount, also known as the escalation allowance, is usually a percentage price and keeps you from coming out-of-pocket in the event of issues or additional unknown needs. Contracts are broken down by the following:

  • Construction Costs
  • Labour Costs
  • Equipment Costs
  • Material Costs
  • Permits and Additional Fees
  • Escalation Allowance
  • Inspection and Survey Fees

Construction Costs: Soft Vs. Hard

Construction costs include hard costs and soft costs. Hard costs are controllable, fixed costs like time and labor, various trade’s contract prices—for example, the painter will get a fixed price of $10,000 to paint a 2500 square foot home, and materials excluding extra’s that may be required due to surprises popping up during the build.

Hard costs only change according to the price of the finishing materials used in construction. High-end materials, for example, will cost more than the lower end equivalents.

Soft costs fluctuate depending on the contract. These costs cover everything not included in the hard costs such as:

  • Land related costs
  • Architectural, engineering, and legal fees
  • Insurance and bond coverage
  • Design consulting services
  • Additional Cost management or project management services
  • Realty taxes, land surveys, and environmental testing
  • Permits
  • Appraisals and inspection fees
  • Construction trailer and equipment
  • Energy consumption fees

Finishing Touch Factors That Affect Costs

Besides land prices, architecture and design services, labor and materials, building permits, fees, insurance coverage, and additional equipment needs, the end cost to build your new home will increase or decrease based on whether you use high-end or low-end finishes or require additional equipment like bobcats and cranes.

This lists some factors that will increase or decrease the cost of your project.

  • Your desired home size, square footage, and the number of stories and rooms you want will all determine a higher or lower price when building your home. A larger home requires a larger foundation, additional building materials (more planks, more drywall, more beams, additional windows), and a longer build process which also increases labor costs and time associated with the build.
  • Your home’s shape also makes a difference. Square homes are typically easier and faster to build than say a circular home that would require custom building materials and mechanical’s to be installed.
  • Your roof matters as well. There are different shingle materials and the slope and accessibility of your roof will cause the price to fluctuate. A gambrel, for example, has many gables and eaves, which mean more cutting and specialty pieces to lay roof on.
  • Materials include everything from the beams used in your foundation and drywall that you’ll hang your pictures on to lighting and faucet fixtures. Determining price range is almost impossible until you know what type of materials you’ll use. Counter tops, for example, come in many different options and price points as do cabinets and paint colors.
  • Appliances are another consideration in building prices. Your basic appliances include an oven and stove and a fridge. However, your newly built home might need more like a new washer and dryer for your awesome laundry room. Appliances range in price from a couple hundred dollars to thousands of dollars for high-end products.
  • Mechanical Systems. You’re heating, air conditioning, water, septic or sewer systems all come in high-end or low-end options as well. You’ll want to consider the cost of all mechanical equipment as well. For some materials, it is worth it to spend more.
  • Design features include your finishing touches such as crown molding, paint colors, bathroom vanities, counter tops and cabinet materials and colors. The number and location of your bathrooms, size, and location of closets, and if you want additional organizational features.
  • Landscaping design and planning. Cost increases come from options like running an outdoor speaker system, creating ponds or garden areas, adding trees or structural features like porches, patios, and play sets, or putting in a pool.

Security systems are a hot topic and should be considered in today’s digital market. Features for home security include apps that allow you to control it from your phone, anywhere which help protect your home. These features can be installed when the home is built.

Building a home requires multiple contractors and services to come together to create the finished, livable piece. While the average price per square foot to build a home comes in at around $250 that doesn’t include all the price considerations mentioned above.

When determining the cost to build your new home, don’t forget your line items for building permit costs, structural engineering and architectural needs, and survey and inspection fees.

It’s easy to become overwhelmed when considering all the factors that come into play when building your home.

The best way to make sure you get the right result for your money and time is to start with knowledgeable experts who answer all your questions and guide you through the process.

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Morning Routines   (Dr. Jennifer MacKenzie BSc, ND)

With a busy schedule and sometimes working late into the evening, building a healthy morning routine has been a challenge for me. In the past when I’ve developed a morning routine, I often felt I was sacrificing sleep. I’ve experimented with meditation, morning exercise, gratitude journals, intermittent fasting all with the goal of creating a healthy morning routine, in order to feel energetic and grounded for my day. Often, I found myself not being able to stick to the routines, since the time demands were too great. I ended up sprinkling in these activities when there was time, but never really sticking to one thing.

During my commute to work one day I was listening to the Podcast Works for Me – “How to Make Yourself a Morning Person” with the hopes of finding inspiration on how to build a healthy morning routine. The podcast discusses the outcomes of the podcast author challenging herself to a new morning routine, with the help of scientific research. The morning routine is called RISE-UP, a method developed by Alison Harveyof the Golden Bear Sleep and Mood Research Clinic. She is a professor of clinical psychology at the University of California, Berkeley. The real take away that I got from the author of the podcast – Francesca Levy, was how she got the feeling of time to herself. In the podcast, she described how having a young child and a busy work schedule left her feeling that she didn’t have any time to herself. This feeling having no time or time to yourself seems ubiquitous in our culture and can lead to frustration, anxiety, and burnout. Creating this morning routine is really about creating time for self-care (Smullens., 2015).

RISE UP METHOD

The RISE UP method aims to help those suffering from severe sleep inertia, also known as morning grogginess. Harvey describes sleep inertia as “the technical term for the normal and natural transitional state of lowered arousal and impaired performance following sleep.” Sleep inertia can last for a period of 5 to 20 minutes of grogginess, this includes the feeling of heavy eyes, body pain and a desire to go back to sleep. Harvey describes sleep inertia as a normal transition from sleep to being awake and recommends it’s best to get up and start moving. So that strong impulse to hit the snooze button is a natural impulse but snoozing doesn’t improve alertness or sense of being awake during the day (Kaplan et al., 2018). Part of this may be due to the fact that snoozing, starts another sleep cycle, but doesn’t allow you enough time to complete a sleep cycle, which typically lasts from 90 to 120 minutes (Natural Patterns of Sleep).

RISE UP Steps
Refrain from snoozing – Avoid hitting the snooze button on your alarm
Increase Activity – Perform physical activity within the first hour of waking
Shower or wash your face and hands – Shower or wash your hands and face with cold water
Expose yourself to sunlight – Expose yourself to natural sunlight first thing in the morning
Upbeat music – Listen to upbeat music, since taste in music is so subjective, choose music that makes you feel energetic and upbeat
Phone a friend – To make this easier, suggest this morning routine to a friend, who you can call to in the morning and they can offer you accountability and vice versa.

Research on the RISE UP method

Refrain from snoozing – Pressing snooze extends sleep inertia/grogginess by delaying physical activity and the physical stimulation that comes with physical activity. Snoozing also affects the sleep-wake cycle, which increases sleepiness (Kaplan et al., 2018).

The sleep-wake cycle or the circadian rhythm is a daily pattern that signals our body when it’s time to sleep and when it’s time to be awake. For most people, the sleep cycle is seven to nine hours and our time awake is 15 to 17 hours (Natural Patterns of Sleep).

These cycles are controlled by a set of hormones, one of them being adenosine. Adenosine is nucleoside, a chemical that our bodies naturally produce, which is important in energy transference and is also a neuromodulator. Adenosine begins to be released and accumulates once awake, the levels continue to accumulate throughout the day, when it binds to specific receptor sites, it causes an inhibitory type action, leading to drowsiness. Which is why the longer you stay awake the sleepier you become. Caffeine and adenosine belong to the same chemical group called xanthines, caffeine can readily bind to the adenosine receptor in the brain. When caffeine binds to the adenosine receptor in neurons of the brain, there is no effect on the receptor, but it does block adenosine from binding. Which is why
caffeine promotes wakefulness, but only temporarily. Once the caffeine is cleared from the body, the adenosine is still there and the feeling of sleepiness will likely return (Urry et al., 2014).

Increase activity for the first hour – Studies has shown that exercising at night can decrease the feeling of sleepiness, and may cause difficulty falling asleep as well as sleep quality. Exercise increases your core temperature, releases adrenaline and increases your heart rate, which promotes wakefulness (Kaplan et al., 2018).

Shower or wash your face and hands with cold water – Cold water applied to the skin causes vasoconstriction, which is the constriction of blood vessels. Cold water causes reduced blood flow in the skin and studies have found that vasoconstriction in the hands and face reduces subjective sleepiness (Krauchi et al., 2006)

Exposure to sunlight – Morning bright light turns off melatonin production and promotes an increase in cortisol levels. Light exposure upon waking can reduce morning grogginess and reset the circadian rhythm (Kaplan et al, 2018).

Upbeat Music – Studies have shown that upbeat music can decrease subjective sleepiness (Kaplan et al, 2018).

Phone a Friend – Greater social contact has been found to reduce subjective sleepiness. A study of flight crews found that when crew members took short breaks that involved socializing, this could mask their sleepiness (Neri et al . 2002).

Practical Tips and My Experience with the RISE UP Method

When living in the pacific northwest, relying on sunshine can be unpredictable, especially in the winter months. One way to ensure that you have exposure to light in the morning is by using a sunrise-simulating alarm clock. I’ve been using the Philips HF3520 Wake-up Alarm Clock. This alarm wakes you up by simulating a sunrise, where the light gradually gets brighter, and if you aren’t awake yet, the sound of soft chirping birds begins. In the beginning, I mainly woke up to the sound of chirping birds but eventually began to wake up before the wake-up time I had set.

Rather than a shower right away, I woke up and washed my face with cold water, then went out for a run with my dog, followed by some stretching. This allowed me to get natural light exposure and exercise within an hour of waking. I really enjoy the quiet in the morning, it almost feels as though you have that little part of the world to yourself. I live by the Fraser River and I noticed that the birds are calm, some still sleeping, the river is calm, almost still and it’s so quiet that the clanging of the tags on my dogs’ collar seam
ed to be the loudest noise on the walkway.

I opted to not play upbeat music in the morning. Personally, I found the upbeat music too stimulating in the morning, I prefer to take that time in the morning as more of a meditation on the natural world, where I listen to wildlife, the river and the rustling of the wind. The last, step is phoning a friend, honestly, I did not do this step. Mainly since who wants to be called at 5:30 am? I did make sure to talk to my partner in the morning, but I didn’t find that conversation made me feel more or less sleepy.

What were my personal results of taking 4 out the 6 steps of RISE-UP? The first thing I noticed is how much I enjoyed that time in the morning that felt like my own, previously it felt like as soon as I woke up, I was on the clock so to speak – making breakfast, putting lunch together, feeding the dog and cat breakfast, etc. Now it feels like I have 30 minutes plus, that are mine, where the world is still and quiet. I also noticed that I had more energy in the morning, so I found myself more productive earlier in the day, although I did find my energy fading at around 4 pm, so those days that I work late into the evening, I found a little challenging. I also found myself sleeping better since I was quite tired and ready to sleep earlier at night.

My dog also benefited from this morning routine, he was more attentive during our walk/run, he also had a calmer demeanor in the evening, rather than the usual boisterousness right after his dinner.

This routine is easy to get in the habit of and you can make it your own by adapting the exercise activity. You can do yoga on the balcony, go for a run, do tai chi, whatever you enjoy.
The other nice part is that it can be as little or as much time as you need, as long as you cover the main steps.

I encourage you to give it a try, throw some cold water on your face, go outside, get some sunshine, get some exercise and set yourself up for an amazing day!

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Sources:
“Natural Patterns of Sleep.” Healthy Sleep, healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem.

D.F. Neri, R.L. Oyung, L.M. Colletti, M.M. Mallis, P.Y.Tam, D.F. Dinges “Controlled breaks as a fatigue countermeasure on the flight deck Aviation Space & Environmental Medicine, 73 (2002), pp. 654-664

Smullens, SaraKay. Burnout and Self-care in Social Work: a Guidebook for Students and Those in Mental Health and Related Professions. National Association of Social Workers, 2015.

Kaplan, Katherine A., et al. “Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder.” Behaviour Research and Therapy, vol. 111, 2018, pp. 106-112.

Urry, Emily, and Hans-Peter Landolt. “Adenosine, Caffeine, and Performance: From Cognitive Neuroscience of Sleep to Sleep Pharmacogenetics.” Sleep, Neuronal Plasticity, and Brain Function, 2014, pp. 331-366.

Akamaro ko kunywa amazi arimo ubuki

Akamaro ko kunywa amazi arimo ubuki

Amazi arimo ubuki ni meza kandi ni ingenzi ku buzima. Uretse kuba kuyategura byoroshye ndetse bikaba bitanahenze, ni n’ikinyobwa gifasha ingeri zose.

Aya mazi uyanywa mu gitondo ukibyuka nta kindi uranywa cyangwa ukayanywa mbere yo kurya nkuko wanayanywa ugiye kuryama. Nkuko izina ribivuga ni amazi uba wavanze n’ubuki, nkuko turi bubibone hepfo uko ategurwa.

 

Reka turebe akamaro ku buzima

 

1. Kugabanya ubwivumbure

 

Ubuki bufasha umubiri kurwanya no guhangana n’ubwivumbure kuko bwongerera ingufu ubudahangarwa bw’umubiri. Ibi bikanarinda kubyimbirwa cyane cyane ababyimbirwa cyane nk’iyo akantu kabarumye cyangwa kabasharuye.

 

2. Gutakaza ibiro

 

Kunywa aya mazi bituma wumva uhaze bityo bikakurinda kurya byinshi cyangwa kuza kugira akantu urya hagati y’amafunguro. Iki kinyobwa kandi gifasha umubiri mu mikorere yawo bityo bigatuma utwika ibinure vuba, bigafasha kugabanya ibiro.

Niba wifuza gutakaza ibiro aya mazi ni ingenzi

3. Kongerera ingufu ubudahangarwa

 

Mu buki dusangamo H2O2 (hydrogen peroxide) ikaba izwiho kurwanya mikorobi. Si ibyo gusa kuko bunabamo vitamin C iyi ikaba ingenzi mu kongerera ingufu ubudahangarwa aho ituma hakorwa insoro zera nyinshi (ari zo zitwa abasirikari b’umubiri) zishinzwe guhangana na za mikorobi zinjiye mu mubiri.

 

4. Kurinda ubuhumekero

 

Benshi bakoresha aya mazi mu kuvura indwara zifata mu buhumekero harimo ibicurane, inkorora, gufungana amazuru no kokera mu muhogo. Ibi biterwa na kwa kuba bukize kuri vitamin C no kuba iki kinyobwa kiba gishyushyemo. Niba rero wumva hatangiye kuza ibimenyetso bya gripe, fatirana hakiri kare winywere aya mazi arimo ubuki bizagufasha.

 

5. Gufasha mu igogorwa

 

Ubuki bufasha mu kubyimbura kandi bugafasha mu mikorere y’igifu. Niba wagize agasesemi, kugugara, gutumba inda, ibyuka mu nda gufata aya mazi arimo ubuki bizagufasha kandi binafasha mu gutuma umubiri ukamura intungamubiri mu byo wariye.

Aya mazi ategurwa ate?

Nkuko biboneka icyo usabwa ni amazi n’ubuki gusa ushobora no kongeramo indimu kugirango wongere icyanga n’ingufu za vitamin C.

Uteka amazi yamara kubira ukayasuka mu gikombe cyangwa ikindi ushaka kuvangiramo, ukarindira iminota byibuze itatu (ku buryo amazi aba atagishyushye byo gutwikana ku buryo byakangiza vitamin C) noneho ukavangamo ubuki.

Niba ushaka gushyiramo n’indimu uyikamuriramo ukavanga ukanywa.

 

Icyitonderwa

 

Usabwa gukoresha ubuki buringaniye kuko gukoresha bwinshi byateza izindi ngorane. Mu gikombe cy’amazi ushyiramo ibiyiko bitarenze bibiri binini.

 

Zimwe mu ngorane zazanwa no gukoresha ubuki bwinshi harimo kuzamuka kw’isukari yo mu maraso, kongera ibiro aho kubigabanya, kuba wakangirika amenyo kubera amasukari aba mu buki, gusa ibi byo kubyirinda ni ukwibuka koza amenyo nyuma yo gukoresha iki kinyobwa.

 

Ahasigaye navuga ngo muryoherwe kandi mugire ubuzima bwiza

LES  5 DIETES   TENDANCES

LES 5 DIETES TENDANCES

Les 5 Diètes Tendances

 

1- VEGAN

Ce régime exclut tous les produits d’origine animale. À l’instar du régime végétarien, le régime végétalien ne comprend pas de viande, mais les végétaliens choisissent également de ne pas consommer de produits laitiers, d’œufs ou de tout autre produit d’origine animale. Ce choix peut être fait pour diverses raisons, notamment l’éthique, les préoccupations environnementales et le désir d’améliorer la santé. Le régime végétalien met l’accent sur les grains entiers, les fruits, les légumes, les noix, les graines et les graisses saines.

Avantages

Le régime végétalien contient moins de gras saturées – le type de gras d’origine animale, comme la viande et les produits laitiers.
Les végétaliens ont tendance à manger plus de fruits et de légumes, ce qui leur confère les avantages impressionnants des vitamines, des minéraux, des antioxydants, des fibres, etc.
Suivre un régime végétalien peut favoriser la perte de poids. Manger plus d’aliments riches en fibres (fruits, légumes, grains entiers) peut augmenter le sentiment de satiété et réduire naturellement la quantité de calories consommées.

Inconvénients

Ce régime présente un risque de carence en micronutriments: vitamine B12, vitamine D, calcium, acides gras oméga-3, fer et zinc.
Il est possible que le végétalien devienne une «malbouffe», car la plupart des aliments transformés sont techniquement végétaliens.

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2- CÉTOGÈNE:

Ce régime est un régime alimentaire à très faible teneur en glucides, voire aucun, qui force le corps à l’état de cétose – lorsque votre corps brûle les gras pour obtenir de l’énergie plutôt que des glucides. Il transforme également les gras en cétones dans le foie, ce qui peut fournir de l’énergie au cerveau. Le régime céto standard comprend 75% de matières grasses, 20% de protéines et 5% de glucides. Ce régime comprend de la viande, du poisson, des œufs, du fromage, des légumes non féculents et des gras sains. Il élimine les fruits, les céréales, les légumineuses et tout ce qui contient du sucre ajouté.

Avantages

Le régime céto peut être bénéfique pour la perte de poids rapide et à court terme.
Il aide à réguler la glycémie.
Il peut être efficace pour réduire les symptômes, ralentir la progression de la maladie et / ou améliorer l’état de santé général des personnes atteintes d’épilepsie ou de diabète et des femmes atteintes du syndrome des ovaires polykystiques. * Consultez votre médecin avant d’essayer ce régime si cela vous concerne.

Inconvénients

C’est un régime extrêmement strict. Pour rester dans un état de cétose, les personnes au régime doivent toujours maintenir un certain pourcentage (très faible) de glucides.
Le régime céto manque de recherche scientifique sur les effets à long terme et n’est pas recommandé en tant que modèle d’alimentation à long terme.
Les personnes à la diète des kéto souffrent généralement de «grippe céto» au début, ce qui inclut des symptômes tels que maux de tête, fatigue, vertiges, brouillard cérébral, etc.
Suivre ce régime peut affecter la santé cardiaque en raison de la quantité élevée de graisses saturées et de protéines animales.
Ce régime ne met pas l’accent sur la qualité des aliments.

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3- PALEO:

Le régime paléo, également appelé «régime des ancêtres», a été conçu pour ressembler à ce que nos ancêtres chasseurs-cueilleurs mangeaient il y a des milliers d’années: des aliments entiers non transformés. Le régime comprend de la viande, du poisson, des œufs, des légumes, des fruits, des noix, des graines, des herbes, des épices, des graisses saines et des huiles. Il élimine les aliments transformés, le sucre, les boissons gazeuses, les céréales, les produits laitiers, les légumineuses, les édulcorants artificiels, les huiles végétales, la margarine et les gras trans.

Avantages

Les personnes à la diète paléo ne mangent pas d’aliments transformés, ce qui élimine les additifs, les conservateurs et les produits chimiques.
Suivre un régime paléo peut aider à perdre du poids.
Ce régime peut améliorer la satiété (sensation de satiété) en raison d’un apport accru en protéines et en lipides.
Les personnes à la diète peuvent tirer des bénéfices anti-inflammatoires des nutriments des plantes.
Ce régime est simple à suivre car il existe une liste claire d’aliments que vous pouvez et ne pouvez pas manger.

Inconvénients

Le régime paléo limite les céréales, qui constituent une source importante de glucides, en particulier pour les athlètes.
Ce régime peut être difficile à suivre pour les végétariens, d’autant plus qu’il exclut les haricots.

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4- JEÛNE INTERMITTENT:

Il existe de nombreuses versions différentes du jeûne intermittent (IF), dans lesquelles la fenêtre de jeûne régulière de 12 heures du dîner au petit-déjeuner est poussée à 14 voire 20 heures. La méthode la plus courante est la méthode 16:8, qui vous permet de manger chaque jour pendant 8 heures. Les heures spécifiques sont laissées à l’individu, mais beaucoup trouvent que manger à  midi à 20 heures est le format leplus simple. Fondamentalement, vous mangez la même quantité de nourriture que vous le feriez normalement, mais en peu de temps.

Avantages

  • Le jeûne intermittent favorise la perte de poids.
  • Il aide à réguler la résistance à l’insuline. Notre corps produit de l’insuline lorsque nous mangeons et digérons des aliments. En d’autres termes, le jeûne donne au corps une pause dans la production d’insuline.
  • Suivre ce régime peut être bénéfique pour améliorer l’énergie et la concentration.
  • Ne réduit pas les calories ou ne nécessite pas l’élimination d’aliments spécifiques.
  • Peut aider à préserver la masse musculaire maigre.

Inconvénients

  • Le déjeuner est «retardé». Cela peut être difficile pour ceux qui ont l’habitude de manger tôt le matin.
  • Certaines femmes peuvent éprouver des déséquilibres hormonaux avec des jeûnes plus longs.

 

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5- CARB CYCLING: 

Autrefois très populaire parmi les athlètes d’élite et les bodybuilders, le carb cycling est entré sur le marché des athlètes de tous les jours. Ce régime consiste à ajuster l’apport en glucides en fonction de l’évolution de vos besoins au cours de la semaine, du mois ou de l’année. Habituellement, le cycle des glucides s’articule autour du programme d’entraînement d’une personne et consiste à passer de jours à faible teneur en glucides et à haute teneur en glucides. Il vise à limiter l’apport en glucides au moment où il procure un bénéfice maximal (c’est-à-dire à faire de l’entraînement intense et intense) et à éviter les glucides quand ils ne sont pas nécessaires (pour apprendre à votre corps à brûler les graisses comme combustible).

Avantages

  • Ce type de régime n’implique ni comptage ni restriction de calories.
  • Le cycle en glucides peut aider à la perte de poids, à la satiété et aux envies, aux hormones d’équilibrage et à l’énergie.
  • Peut aider les athlètes à optimiser leurs entraînements et leurs performances.
  • Peut favoriser la croissance musculaire maigre et améliorer la composition corporelle.
  • Ce modèle d’alimentation n’exige pas de couper complètement un groupe alimentaire.

Inconvénients

  • Cela peut prendre du temps de déterminer la quantité de glucides dont vous avez besoin. Prévoyez du temps pour expérimenter.
  • Les connaissances et les compétences en matière de comptage des glucides sont nécessaires pour pratiquer correctement les cycles.
  • La recherche est relativement nouvelle et les effets à long terme de la bascule entre les apports faibles et élevés en glucides sont inconnus.
  • Related image  NOS CONSEILSFaites  vos recherches avant d’adopter un nouveau régime. N’oubliez pas que l’élimination des aliments et des groupes d’aliments ne signifie pas nécessairement que vous mangez plus sainement. Cela peut entraîner des carences si les régimes ne sont pas soigneusement planifiés. Il est nécessaire d’alimenter votre corps avec des nutriments adéquats (en quantités appropriées, à des heures précises) pour obtenir des résultats optimaux. Cela est particulièrement vrai pour les athlètes.
  • Related image
  • Rappelez-vous que le fait de manger sainement et équilibré, de faire de l’exercice, boire beaucoup d’ eau  et de dormir au moins 7 heures par nuit vous aidera à vous sentir bien et à bénéficier d’une santé globale. Les tendances vont et viennent, mais la saine alimentation ne se démode jamais. 

         A votre santé .

Akamaro ka melanin mu mubiri

Akamaro ka melanin mu mubiri

Akenshi iyo havuzwe melanin duhita twumva abirabura, kandi koko niko bimeze kuko uyu musemburo ushinzwe ibara ry’uruhu uba mwinshi ku bafite uruhu rwirabura bakaba banatuye ahaba izuba ryinshi. Icyakora n’abatirabura barayigira gusa ku gipimo cyo hasi cyane dore ko ubwinshi bwa melanin bufite byinshi burinda kandi iyi melanin uretse gutuma uruhu rwirabura inafite byinshi imariye abayifite. Kuvuka ntayo ufite ni cya gihe uvuka uri nyamweru

 

Akamaro kayo mu buzima bwacu

 

Ni ingenzi ku bwonko, n’ibindi bice by’umubiri imbere

 

Nibyo koko melanin niyo ituma tugira uruhu n’imisatsi byirabura ariko burya siho honyine tuyisanga. Hafi ya buri karemangingo k’umubiri usangamo melanin by’umwihariko ku bwonko n’imyakura ngo bikore neza, ku maso ngo abone neza (imboni yayo) ndetse no mu turemangingofatizo ngo tubashe kwiyongera.

Ifasha gushwanyaguza ibibyara uburozi

Uko umubiri ukora hagenda haboneka ibisigazwa kandi uko byibika muri wo bibyara uburozi bwangiza bimwe mu bice by’umubiri harimo n’uruhu. Melanin rero ifasha umubiri kwangiza ibyo byakabyaye uburozi nuko ikarinda ingaruka zari guterwa na bwo cyane cyane ku ruhu.

Kurinda imirasire mibi y’izuba.

Ni ingenzi ko abatuye ahaba izuba ryinshi birabura cyane kuko bibafasha guhangana n’imirasire y’izuba yo mu bwoko bwa UV (ultra violet) izwi ho kwangiza uruhu no kuba yatera kanseri y’uruhu.

Ituma uruhu rudasaza vuba

Kujya ku zuba kenshi byangiza uruhu bigatuma rusaza rukanazana iminkanyari ariko kandi ku bafite uruhu rwirabura siko bigenda kuko biratinda. Niyo mpamvu uzasanga umuntu munganya imyaka ariko w’uruhu rwera agaragaza gusaza ku ruhu no kuzana iminkanyari kurenza wowe kuko melanin yawe iba yakoze akazi ishinzwe ko kurinda uruhu.

 

Ifasha mu myororokere

 

Aha wenda wabyumvamo amakabyankuru ariko si ugukabya. Melanin irinda ko DNA yakangirika, igatuma umubiri winjiza UV ikenewe gusa kandi ikarinda kwangirika kwa vitamin B9 (folic acid). Iyi vitamin ni ingenzi ku mugore utwite kuko irinda umwana we kuba yazavukana ubusembwa cyangwa ubumuga. Niyo mpamvu abafite uruhu rutirabura batuye mu bice byegereye koma y’isi aho izuba riba ryinshi baba bafite ibyago byinshi byo kubyara abana bafite ubusembwa n’ubumuga.

 

Dusoza

 

Si ibi gusa byiza bya melanin ahubwo twaguhitiyemo iby’ingenzi. Nyamara se ni bangahe bamaze kwiyangiriza uruhu bitukuza bagahindura uruhu rwabo? Ibi byiza tubonye kuri bo byamaze kugabanyuka kandi amwe mu mavuta cyane cyane ayarimo hydroquinone, n’andi yitwa ko acyesha uruhu ni bimwe mu byangiza melanin yawe.

INAMA ISUMBA IZINDI NI UKURINDA UBUSUGIRE BWA MELANIN YAWE KUKO NTIWAYIHEREWE UBUSA

How to break a bad habit

To develop one of each

1. Choose a substitute for your bad habit

2. Cut out as many triggers as possible.

3.Join forces with somebody

4. Change your environment 

5. Surround yourself with people who live the way you want to live.

6. Surround yourself with people who live the way you want to live.

7. Visualize yourself succeeding.

8. You don’t need to be someone else, you just need to return to the old you.

9. Use the word “but” to overcome negative self–talk.

10. Whenever that happens, finish the sentence with “but”…

11. Plan for failure. We all slip up every now and then.

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