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Staying Hydrated
Leave a CommentWater is one of the body’s most essential nutrients. During the summer, with hot and humid weather, hydration needs increase. How much fluid is needed every day, depends on an individual’s age, sex and activity level. To keep the body hydrated, aim for a daily fluid intake of about 3 L (12 cups) for men and 2.2 L (9 cups) for women, 19 years old and over. Choose water as your primary beverage, but other fluids can contribute to your overall intake, including milk, juice, broth or soups, coffee and tea.
The body loses water through sweating, breathing and washroom breaks. If the body loses more fluid than is consumed, dehydrated can occur. Signs and symptoms of dehydration include, thirst, dry mouth, fatigue, headache, dizziness, irritability, low blood pressure, fainting, increased in heart rate, and dark urine. We can become dehydrated even before these warning signs appear. Therefore, it is important to drink fluids regularly, even before feeling thirsty. Staying well hydrated when it’s hot is definitely a must however, hydration is important to health year-round. Keep your hydrating in check by monitoring your thirst, the colour of your urine, and your mood.
Fluids help people stay healthy and energized. Fluids also aid in digestion, cushioning joints and organs, controlling body temperature, eliminating waste, keeping bowels regular, maintaining blood pressure, and moving nutrients through the body. Enjoying water with meals and snacks and keeping water nearby when at work, school, or out and about, are great ways to meet fluid requirements. The bottom line is to be aware of fluid intake, and keep a bottle of water within reach. This will make it easy to increase your fluid intake.
Resources: Dietitians of Canada, Eat Right Ontario
Written by Hilary Rock BSc, Nutrition
Reviewed by Andrea Miller MHSc, RD
Non-Dairy Milk Alternatives
Leave a CommentIf you are vegan, lactose intolerance, or have a milk allergy, there are many non-dairy milk alternatives to choose from – but which one is actually the best choice? Milk alternatives are all plant-based and come with advantages and disadvantages, depending on each individual’s diet, health, nutritional needs, or personal taste preferences.
When choosing non-dairy beverages, make sure that they are “fortified” or “enriched.” That means essential vitamins and minerals have been added. Children under 2 years of age should not be given non-dairy beverages because these do not have enough fat or protein to meet their needs. However, if your child has a milk allergy or is vegan, work with a registered dietitian to find the best option to meet his or her needs.
Here’s how the common alternatives stack up nutritionally so you can determine which best suits your needs. The chart below compares non-dairy beverages per cup*
| Beverage (enriched; original flavour) | Calories
(kcal) |
Protein
(g) |
Fat
(g) |
Carbs
(g) |
Sugar
(g) |
Calcium % DV |
Vitamin D |
| Cow’s milk (1%)** | 108 | 9 | 2.5 | 13 | 13 | 30% | 45% |
| Soy | 100 | 7 | 4 | 8 | 4 | 35% | 25% |
| Hemp | 100 | 4 | 6 | 8 | 6 | 30% | 25% |
| Oat | 130 | 4 | 2.5 | 24 | 19 | 35% | 25% |
| Almond | 50 | 1 | 2.5 | 6 | 5 | 30% | 25% |
| Rice | 120 | 1 | 2.5 | 24 | 10 | 30% | 25% |
| Potato | 70 | 0 | 0 | 20 | 2 | 30% | 15% |
(Source: EatRight Ontario)*Current as of August 2012 for select brands. Not representative of all brands. Read Nutrition Facts panels to choose a beverage that is right for you. ** Skim, 1%, 2% and whole milk only differ in the amount of calories and fat it has.
As consumer’s demand for milk substitutes grows, so do the number of available non-dairy alternatives. Look out for alternatives like hazelnut, pea and flax milks to make their way to the market soon. And if you’re interested in making your own non-dairy milk alternatives, Food52 (https://food52.com/blog/14704-non-dairy-milks-which-to-make-which-to-buy) has tested it out!
Not sure which milk is best for your specific nutritional needs or food preferences?
Talk to a registered dietitian, to ensure you are meeting your nutrient requirements. Please visit www.amillerrd.ca to book a consultation
Written by Evita Basilio BSc, Nutrition
Reviewed by Andrea Miller MHSC, RD
Are you prone to colds and flus?
Leave a CommentAs fall is here, so is the dreaded cold and flu season. We wanted to share some tips and tricks to help boost your immune system and ward off colds and flu. Below are 10 helpful tips to ensure a healthy, happy fall and winter season!
1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function. A good diet provides your body with the vitamins and minerals it needs to stay well.
2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system and make you more prone to colds and the flu.
3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent colds and the flu. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currents, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc.
4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked).
5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weight 150lbs, you should consume 75oz. of water a day)
6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little, non-restorative sleep is known to weaken the immune system.
7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lymphatic flow both which help boost the immune system.
8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can increase cortisol levels in the blood which is known to weaken the immune system making you more susceptible to infections.
9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to the prevent spread of infection.
10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed.
If you are prone to frequent colds and flus speak with your Naturopathic Doctor for a more comprehensive treatment plan. Please visit www.DNHC.ca for more information.
– Article provided by Dr. Natalie McCulloch H.BKin, ND at Durham Natural Health Centre.
Are Nightshades Inflammatory?
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Nightshade vegetables, such as eggplants, tomatoes, red bell peppers and potatoes, are disease-fighting powerhouses that boast maximum nutrition for minimal calories.
Why the bad reputation?
People with arthritis are sometimes advised to avoid nightshade plants because they are said to cause inflammation. However, this advice only applies to people who have a sensitivity to solanine – a toxic alkaloid which can occur naturally in any part of the plant, including the leaves, fruit, and tubers. It is toxic in small quantities and is one of the plant’s natural defenses. For example, if potatoes are exposed to sunlight, they turn green with solanine. The amount of solanine you would ingest by eating even a large quantity of potatoes is not enough to cause problems.
Myths and truths
There’s no scientific evidence to suggest that nightshades trigger arthritis flares. In fact, some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain. Tomatoes, for instance, contain lycopene, quercetin, and beta carotene, all well-researched anti-inflammatory phytonutrients. Nightshade plants are also high in antioxidants, which help reduce inflammation, and chili peppers contain capsaicin, an anti-inflammatory compound.
The bottom line
Many people report significant symptom relief when they avoid nightshade vegetables. Talk to a registered dietitian if you notice that your arthritis pain flares after eating them. Do a test and try eliminating all nightshade vegetables from your diet for a few weeks to see if it makes a difference. If you don’t notice a difference, chances are that nightshades are not a problem for you and you can discuss other possible diet changes with your dietitian.
Written by Evita Basilio BSc Nutrition
Reviewed by Andrea Miller MHSc, RD
Giving Thanks To Our Health During Our Patient Appreciation Week
Leave a Comment** October 11 – 15, 2016 **
In celebration of Thanksgiving, Dr. Noble and Dr. Fera are offering your loved ones, family and friends a complete Chiropractic consultation and examination at our expense, a $125.00 value.
We have reserved a limited number of appointments, so please book now!
A Chiropractic Perspective On The Importance Of Bone Health As We Age
Leave a CommentAs we age, our bone metabolism slows down and our healing capacity diminishes. When we are young, your body makes new bone faster than it breaks down old bone and your bone mass increases. Most people reach their peak bone mass in their mid 20s to mid 30s. The higher your peak bone mass, the more bone you have to sustain bone health throughout the rest of your life.
There is constant remodeling, build up and breakdown.
As we age the risk of osteoporosis increases. Your bones become weak and brittle and are easily broken because during the osteoporosis process the body’s creation of new bone can no longer keep up with the breakdown of old bone. Women near the age of menopause are particularly vulnerable to bone loss. During this time women may go through a rapid phase of bone loss losing up to 2% of bone mass each year during that time. Regular chiropractic care can prevent osteoporosis by keeping the spine and muscles in good shape, and alignment. Your chiropractor can make recommendations for diet, exercise, and lifestyle to prevent the onset of osteoporosis. A combination of weight-bearing exercise and strength training exercise is always best. Weight-bearing exercises such as walking jogging running stair climbing and skipping rope have a positive effect on the entire skeleton but particularly benefit the bones in your legs hips and lower spine.
Be sure to consult your chiropractor with respect to your dietary habits and whether or not supplementation may be necessary. The average adult needs between 1000 and 1200 mg of calcium per day. Most supplements bought in health food stores are in a 2 to 1 ratio of calcium to magnesium. Be sure and buy a quality supplement. Vitamin D is also necessary for the absorption of calcium. Although we absorb vitamin D from sun exposure, we live in the northern hemisphere and many of the months of the calendar year don’t have sufficient sun exposure for that. Vitamin D production even varies with respect to the angle of the sun and the time of day The recommended daily allowance for vitamin D is 600 international units per day. However it’s not uncommon for people to take 1000 international units per day. Check with your chiropractor to understand the upper limits of vitamin D intake. Many of the health professionals at Pickering Village chiropractic and massage, are well-versed in the importance of ongoing care of bone health, exercise, nutrition and diet and maintenance of your musculoskeletal structures.
Feel free to book a consultation to discuss your specific needs.
Why Is It Important to Wear Good Walking Shoes?
Leave a CommentWhat you put on your feet affects your entire body.
Wearing proper walking shoes is a fundamental element in maintaining the correct walking technique, as well as preventing injury. Shoes are tools. Without the correct tools, you are likely to hurt yourself, making you more prone to suffer further and more severe injuries in the future. Selecting the right shoe for your foot type may be a basic concept to some, yet walkers often overlook this simple step, and as a result, suffer from preventable injuries.
Shoes and Your Body
Biomechanics refers to the internal and external forces of the human body, and the manner in which these forces affect the human body. This means every movement that your foot makes in the act of walking affects other parts of your body. If your shoes don’t provide the necessary support for the arches and heels, they prevent essential range of motion in the foot. When your feet are not able to function properly, other parts of your body must overcompensate. When your body overcompensates, it is common to suffer from pain in the heels, ankles, knees, hips and lower back. The pain in these joints can then lead to weakness and further injury.
Shoes and Endurance
Being comfortable while you walk affects your distance, speed and endurance. Continuing your routine of walking depends greatly on the benefits you gain; no one wants to walk any distance, speed or amount of time while you are uncomfortable or in pain. You need to find a shoe that fits your individual foot. If you have the correct shoes, you can preserve a healthy and injury-free walking schedule.
The Right Shoes
Finding the right shoes is surprisingly easy. Most shoe stores offer a free foot analysis by staff that are trained to advise you of the best type of shoe for you. Another option for determining which shoe is most suitable for you is to have a podiatrist or a sports medicine expert evaluate your foot type and the specific needs of shoes for your foot type. Generally, these professionals assess your feet by determining the needs for your arch and heel support.
Cost
Paying for the proper shoes can be costly. You may pay more for a shoe that is tailored for your specific foot type, but the price you’ll pay does not compare with the cost you would have to disburse for injuries. Buying the correct shoes impacts the way in which your entire body is able to function without unnecessary injury or pain; therefore, paying a higher price for shoes is a valuable investment in the overall health and performance of your body.
Replacing Your Shoes
Replacing your shoes on a regular basis is important for staying free of injury and pain. According to the American Academy of Physical Medicine and Rehabilitation, you should replace your shoes every 350 to 400 miles, or about every six months. The mid sole is the part of shoe sole between the bottom of the shoe and the upper part of the shoe. The utility of the mid sole can decrease due to inclement weather, excessive weight and terrain.
Hickson, Anna-Sofie. “Why Is It Important to Wear Good Walking Shoes?” www.livestrong.com, ENOM, INC. January, 2015.
Get the Facts on Fibre
Leave a CommentDid you know that most Canadians are only consuming half of the daily recommend intake of fibre in their diet? Adult women need 25 grams of fibre per day and men need 38 grams of fibre per day. Chances are most of us could use a little more fibre each day!
Fibre is a non-digestible carbohydrate found in plant foods. Fibre can be found in fruits, vegetables, legumes, whole grains, nuts and seeds. Fibre is an important part of a healthy diet and it plays many roles in the body including improving bowel regularity, lowering blood cholesterol levels, and helping us feel full longer.
There are two types of fibre in our diet: insoluble and soluble fibre. Insoluble fibre is found in the skins of vegetables and fruit and the bran portion of whole grains. Insoluble fibre helps promote regularity and a healthy digestive system. Soluble fibre can be found in some vegetables, fruit and legumes like dried beans and peas. When water is added to food, soluble fibre thickens and becomes a sticky gel texture which can help slow the digestion of food. Most fibre containing foods contain a mix of both insoluble and soluble.
Canadians can increase their fibre intake by eating a variety of fibre containing foods throughout the day. Fibre can be added to the diet by sprinkling a tablespoon of flax or chia seeds on cereal, yogurt and salads or by adding in an extra serving of fruit as an afternoon snack. Oatmeal is a great source of fibre; stick with the unsweetened, add a handful of fresh or frozen berries and a sprinkle of nuts or seeds for a fibre and nutrient-rich breakfast. Increasing fibre intake gradually, can keep you regular, make you feel fuller and help maintain a healthy weight. When increasing fibre intake, be sure to stay well hydrated and increase your intake slowly to allow your body to adjust to the change.
By following these tips on fibre, you can meet the daily recommend intake and increase the health of their digestive systems.
For information on the fibre content of a variety of foods, click here.
Written by Hilary Rock BSc, Nutrition
Reviewed by Andrea Miller MHSc, RD
Resources: Dietitians of Canada, Eat Right Ontario, Health Canada
Nutrition Labels Made Easy
Leave a CommentNutrition labels identify the information found on packaged foods. The legislated information on food labels, includes the Nutrition Facts table and the ingredient list as shown in the image. The nutrition facts table has a uniform appearance on all foods, which makes it easier to find and read.
Located at the top of the Nutrition Facts table is the portion size, identified by the manufacturer, and for which all of the nutrition information is given. In this case the portion is 87g (125mL/1/2 cup). Compare this portion to the amount of the food you usually eat; if you eat double the portion size you would need to double each of the numbers in the table. For example, a 1 cup (250mL) portion of this food would provide 160 calories.
The % Daily Value tells you if there is a little or a lot of a nutrient in one serving of the food. If the %DV is 5 % or less the food contains only ‘a little’ of that nutrient; if the %DV is 15% or higher, the food contains ‘a lot’ of the nutrient. For example, in on this label, 8 % fibre means that one portion of this food, provides 8% of the fibre you need each day based on a 2,000-calorie diet.
In addition to a nutrition facts table, all packaged foods must also have an ingredient list. The ingredient list identifies all of the ingredients in the food in descending order. The ingredient that appears in the greatest amount will be listed first (whole wheat) and the ingredient in the least amount will be listed last (vitamins).
When reading Nutrition Labels try to choose foods with less than 5%DV fat, saturated fat, trans fat, cholesterol, and sodium. Nutrition Labels can be used to compare similar products, to help us choose healthier options.
For more information click here.
Written by Hilary Rock BSc, Nutrition. Reviewed by Andrea Miller MHSc, RD
When to Use Hot and Cold Therapy
Leave a CommentHeat and cold are the two most common types of noninvasive and nonaddictive pain-relief therapies for muscle and joint pain. Which one you use depends on whether the pain is new or recurring.
In general, a new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Pain that recurs can be treated with heat, which will bring blood to the area and promote healing.
The following information can help you learn when and how to use temperature-related therapies.
Heat therapy
What does heat therapy do?
Heat opens up blood vessels, which increases blood flow and supplies oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain.
How is it applied?
Sources of heat can supply either dry or moist warmth. Dry heat sources may dry the skin. Moist heat may penetrate better. Heat can be applied by an electric or microwavable heating pad, hot water bottle, gel packs, or hot water baths. The heat should be warm, not too hot, and should be maintained at a consistent temperature, if possible. Ask your doctor or physical therapist which heat source would be best for you.
When do you use it?
Apply heat if you have stiff joints or chronic muscle and joint pain.
How can I use it safely?
Don’t apply it directly to skin. Instead, wrap the hot device in a thin towel.
Here are other tips:
-
Don’t apply heat for longer than 20 minutes, unless your doctor or physical therapist recommends longer.
-
Don’t use heat if there’s swelling. Use cold first, then heat.
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Don’t use heat if you have poor circulation or diabetes.
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Don’t use heat on an open wound or stitches.
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Don’t lie down on a heating pad; you could fall asleep and burn your skin.
Cold therapy
What does cold therapy do?
Cold slows down blood flow to an injury, thereby reducing pain and swelling. Cold therapy slows circulation, reducing inflammation, muscle spasm, and pain. It should be used if the area is swollen or bruised.
How is it applied?
Cold is applied by an ice or gel pack.
When do you use it?
Any cold treatment should be used for 24 to 48 hours after an injury. Cold therapy is good for sprains, strains, bumps, and bruises that may occur in sports or lifting. Apply cold packs or ice bags to injured areas for no more than 20 minutes at a time, removing the cold for 10 minutes and reapplying it again.
How can I use it safely?
Don’t apply it for longer than 20 minutes. Also, wrap ice or ice packs in a thin towel before applying.
If in doubt as to whether to apply heat or cold to an injury, call your health care provider’s office.
(www.urmc.rochester.edu)