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Educational Resources

Nutrition Notables

What we eat fuels the body - garbage in equal's garbage out. The nutrients from our food are what the body uses as building blocks to create new cells and tissues. To create a strong and healthy body, we must begin to think about how and what we eat and what we choose to put in our bodies. True vitality is a result of the quality of goods and products we choose to use. If diets were truly effective, wouldn't the rate of obesity be decreasing in North America? It is, in fact, increasing. In many cases people are turning to artificial sources of nutrients - especially pills and remedies to get their daily nutrition. Here are some general nutrition tips to ensure a healthy approach to eating.

1. Water

Over 70% of our body is water. This important fluid transports nutrients, hydrates the body and flushes toxins from our cells and tissues. Not only should we drink a substantial amount of water each day (6-8 ounce glasses), but more importantly, we require high water content foods in our diet. Drink little or no water with your meals as this slows down digestion by diluting the digestive juices. Avoid caffeine and carbonated beverages - opt for juices and/or water (this is especially important for women of all ages, as carbonated beverages increase the calcium drain on the bones).

2. Eating 'live' foods

Daily, we require vitamins, minerals, and glucose from carbohydrates, amino acids and fatty acids. These nutrients should not come from a bottle/pill/potion, but from eating to live - which means eating 'live' foods. 'Live' foods, such as fruits and vegetables, have high amounts of readily available nutrients found in naturally balanced levels. These foods, in uncooked form, require minimal energy to digest. Why not try juicing fruits or vegetables for a refreshing and nutritious drink?

3. Food as fuel

The food we ingest should be high in nutrient density. We are, after all, eating to fuel and run the amazing human body. Many foods are high in calories, yet low in nutrients - eating a high percentage of these foods means that we must take in too much food to receive enough nutrients. Our body must also expend considerable energy in digesting and breaking down these complex foods in exchange for little nutrient benefit. Begin to ask yourself: What foods give me energy and what foods drain my energy'? Eat a high percentage of fruits and vegetables - they require very little energy to digest and give you a great nutrient bang for your buck!!

4. How do I cook my foods?

Remember to start with high quality foods - organic and/or fresh foods have the greatest value because they have less chemicals and preservatives (none in the case of organics). Any form of cooking begins to destroy the potential nutrient value food. Choose steaming over frying and baking over microwaving. These choices will help to minimize the destruction of nutrients and to retain more of the food's natural water content. Learn to enjoy food in its simple form - there are many great recipes and ideas to maximize the food's natural qualities.

5. Food Combining

It is not merely a question of what we eat, but when we eat in what combinations. The ultimate goal of the body is to break the foods into nutrients without expending too much energy (ease of digestion) and then to absorb the nutrients. Any foods outside of the fruit and vegetable categories are called concentrated foods. The body can only efficiently break down one type of concentrated food at a time. Eating these foods requires the body to expend more energy breaking them down. A good rule is to take in only one concentrated food type at a meal and mix this with vegetab1es. Vegetables have intact enzymes that allow them to practically self-digest. Eat fruit on an empty stomach- it is quickly passed into the intestines where the nutrients are readily absorbed and utilized by the body.

6. Glycemic Index

Eating foods with sugar or carbohydrates (which the body turns into sugar) causes a surge in our blood sugar level. The glycemic index is a measure of the 'sugar content' in our blood as a result of eating these foods. If there is a huge surge of sugar, the body produces a large insulin response which stores the excess sugar as fat in the cells. This causes excess work in the pancreas and, over time, the body becomes less responsive to insulin. The excess sugar stored as fat can also cause us to gain weight. The trick is to avoid the initial surge of sugar -either combine foods high in sugar with fat for a slow release of the sugar effect or eat foods with a low to medium glycemic index (kiwi, plums, blueberries, apples, cauliflower, broccoli, celery).

7. Boost your Immunity

Your immune system is the most complex and active system in the body and probably the most vital. If your system is depleted or under active, you will be more likely to succumb to infections like colds and flu. There are many remedies, herbs and supplements that can help correct an under active immune system. A great suggestion is taking added vitamin C throughout stressful periods, winter months or any time you sense your system is weakened. Most people benefit from 2000mg of Vitamin C per day (in a slow release form or crystal form) - spread this over the day and take only to bowel tolerance. Vitamin C also supports the adrenal glands which are generally overtaxed in stressful times.

8. Concerned about Osteoporosis?

Milk and calcium tablets are not the best source of useable calcium. Calcium's role in the body is to neutralize acid in the system. All dairy products, with the exception of butter, are acid forming; therefore, eating high dairy will result in the utilization of calcium to neutralize the acid. Why not get your calcium from these high quality foods: dark green vegetables (broccoli, asparagus, and romaine lettuce), salmon, nuts and seeds or fruits (figs, dates, prunes). Fresh air and sunshine are a must. The exercise helps keep your bones strong and the sunshine encourages Vitamin D receptors to be 'called to action' which is necessary for calcium absorption. Avoid caffeine and carbonated beverages - these drain calcium from your body.

9. Trying to lose weight?

Losing weight is dependent on the quality and quantity of food you eat - any excess that is not properly digested and eliminated has to be stored. This excess causes your body to build toxic levels daily through the normal process of metabolism and by the residue left over from foods not efficiently utilized. Toxins are acid by nature and this acid buildup causes the body to retain water to neutralize it, thus adding more weight and bloating. Excesses of toxins are the forerunners of obesity - being stored in the fatty tissues and muscles. Each day that we eat a surplus means the body has no energy to get rid of the stored wastes. Create a program to cleanse the body of its toxic wastes and eat in ways not to continually build up unacceptable levels of toxins.

10. Balance

Balance not only pertains to the combination of food on your plate, but also to the times you eat and how often you eat throughout the day. Sit down and enjoy your food. Find your body's natural balance and rhythm. Learn your own patterns of best times to take in food digest and assimilate and also eliminate wastes. Think about balance in terms of eating better this month than last, eating better this month than last, eating better each year and beginning to gradually incorporate many of these nutritional principles into your life.

> return to topExercise for Life
The Top 10 Benefits of Exercise

Exercise is true self care of the physical body. Incorporating some type of exercise into your daily and weekly routines will increase the quality of your life. True fitness is about health, energy and feeling good. The benefits of exercise and increased fitness levels will be individual - we are all unique, and exercise will benefit each of us differently. The following list contains general benefits for your overall health and wellness.

1. Increased Flexibility and Motion

We were made to move. Physiologically all cells and tissues require nourishment based on the circulating fluids and nutrients. When we are in motion the muscle contraction aids our circulation - increasing the life force to all our tissues. All of our joints and muscles are meant to move and maintain flexibility. Inactivity leads to tightness, imbalances, and degenerative changes. Flexibility is tied to our vitality and zest for life.

2. Increased Energy and Stamina

Motion brings more nutrition and life force to all of our cells. This revitalizes us. The resulting increase in energy allows us to do more in all areas of our lives. Even when we are tired, performing some moderate level of exercise will result in an immediate increase in our energy levels. Over time, these increases in energy lead to more stamina, which in turn increases our ability to produce more results in many areas of our lives.

3. Balance

Not all exercise is created equally. Some focus purely on physical movement, while others incorporate physical, mental and even spiritual components. Examples of exercise that incorporate all elements within them are Yoga and Tai Chi. Exercise enables us to be much more aware of our physical balance - our muscular balance side to side, as well as our tone. Working with people who can measure your muscle tone and balance will help you to develop a program that is specific to you. Better balance allows our body to function properly and helps prevent acute injuries and long tern chronic overuse injuries.

4. Improved Appetite

Food is our fuel. As we begin to exercise and/or improve our fitness levels we become more aware of the effects of food on our bodies and our fitness. We see an overall increase in our metabolic rate, which helps us burn our food/fuel better. With activity, we utilize fat, carbohydrates and proteins from our food more efficiently. We have, therefore, fewer cravings for low-quality foods and fewer fluctuations in blood sugar levels. This has distinct health benefits. In general with activity/exercise we become more health conscious and have a desire to eat better quality food.

5. Weight Maintenance or Weight Loss

A combination of increased metabolic rate from our exercise, and our body's desire to eat better quality food, enable us to directly affect our weight and appearance. If we are above our body's natural weight point, we will therefore begin to lose weight. If we are at our natural weight we will maintain our weight while seeing a shift to more lean mass with consistent exercise. These qualities, over time, enhance muscle tone and definition. Muscle weighs more than fat - pay attention to your body composition as opposed the value on your scale.

6. Health Benefits

The heart is the body's pump to circulate our blood. Exercise has definite cardiovascular benefits. A stronger heart beat and muscle contraction around the arteries and veins leads to improved circulation - this can help control blood pressure. Our bones are the framework for our physical selves. Resistance training and weight-bearing exercise will improve the intake of minerals to the bones. Research shows bone density can be maintained and/or improved with exercise.

7. Increased Sense of Well Being

Endorphins are released during and after exercise. This is our bodies 'feel good' chemistry. Endorphins are morphine-like substances secreted in the pituitary gland to control pain and pleasure. Some people refer to the 'runners high', which is one feeling that is a result of the endorphin release. These endorphins increase your overall feeling of harmony and inner peace. This enables us to do more in life and feel better about ourselves.

8. Fitness is Fun

There is a definite social and fun component to exercise. We can meet new people, find a facility to work out in that has like-minded people, or buddy up with someone to keep us committed. Exercise also enhances our energy and vitality. This can lead to more joy, positive outlook, and fun in life. We often become more childlike again with some forms of exercise and movement. Find and do things that you enjoy, and that make you more alive.

9. Stress Reduction

Endorphins, which increase your sense of well being, also reduce your anxiety and stress levels. Exercise is a physical outlet for our built up tensions, and allows us to become more calm and relaxed. Unfortunately, exercise is often the last thing on someone's mind when they are under pressure or leading chaotic lives. Yet by making time to incorporate physical exercise into your routine, you will be better able to handle the mental and emotional stresses that you are under.

10. Longevity

Exercise highlights both anabolism and catabolism in the body - this is building and destroying of cells and tissues. This is how muscle and new tissue are formed. By exercising we continue this natural process, and if we incorporate better eating and nutrition while exercising we are building stronger tissues over time. This slows the actual aging process. Exercise also allows us to stay more involved in life activities as we age. The more toned and fit we are the better able to continue many of our normal daily activities. The tone of your quadriceps muscle is what enables you to walk up stairs, get up from a chair, and get up off the toilet seat. This is imperative to maintain our dignity and our independence.

> return to top Wellness Top 10 1. Self Responsibility

Until we take responsibility for our actions, our choices and our mistakes we continue to look outside of ourselves for answers. This is especially apparent in our "health care system" where it has been reinforced that a pill or a potion holds the key to our health. Once we accept that the state of our health today is based on all the choices that we have made in the past, we then take full responsibility and will begin to make changes that lead forward to wellness.

2. Personal Evolution

The body is living, dynamic organism. We grow, change and eventually evolve based on the things that happen to the body. As we make choices about what we put into the body, we must also make choices about what we have done externally to the body. By working on both the internal and the external environment we move beyond minor changes to large shifts in our health. This eventually leads us into the realm of wellness.

3. Spiritual Quest

In our path to wellness we begin to ask the questions: Where do I come from? and Where do I go? As we unite the physical body, the mental body and the spiritual body we begin to move toward wellness. Each of us will approach this area in a very personal way - we must discover the answers for ourselves. The spiritual quest is a lifelong journey.

4. Self Care Regime

In our hectic and chaotic lives most of us think of self care as simply eating, sleeping and being able to perform our routine. To move into the realm of wellness we must begin to think of self. Our culture has many negative connotations of the word selfish, or the idea of being self-focused. Yet, how are we to be the person we are meant to be without any focus on ourselves and the 'filling of our cup to overflowing'? By creating our unique daily and life self care habits, we will be able to perform all our roles or duties without constantly depleting our own stores.

5. Nervous System Balance

Without a properly functioning and balanced nervous system we cannot align the spine, the mind and the divine. The nervous system is what controls and coordinates the proper functioning of the body. If there is interference or irritation in the system the body is affected. We have been lead to believe that you pay attention to the body once there is a symptom or a problem. This approach is a "disease care model". True wellness comes when we focus on creating this balance even in the absence of disease.

6. Nutrition

What we eat fuels the body - garbage in equal's garbage out. The nutrients form our foods are what the body uses as building blocks to create new cells and tissues. To create a strong and healthy body we must begin to think out how and what we eat and put into our body. True vitality is a result of the quality of foods and products that we choose to use.

7. Body Work

The body we live in is the only one will have. How we choose to care for it impacts our health and wellness. Most people care more for their cars or possessions than they do for their bodies. Physical problems or systems are the body's way of crying out for attention. Why not choose to focus on the balance and wellness of the body before it forces you to do so!

8. Energy Balancing

Energy is universal. It is evident in the body, around the body, and in all interactions with the body. Have you ever noticed how you are attracted to some people's energy and repelled by others? Once we begin to become aware of our energy in all of these areas we can begin to find tools and techniques to work at acquiring balance.

9. Exercise

It is important to exercise the body, the mind and the spirit. Some forms of exercise encompass all three and others include combinations of the three. True wellness requires you to pay some attention to all three areas. It I important to think in terms of balance, flexibility and fitness level.

10. Coaching

Coaching in all of the above areas helps us move from merely a healthy approach to a level of true wellness. Coaching also helps create a cycle, or full circle. The more self responsible we are the more we approach each area in a different way. The more vitality we have, again we approach each area differently. The examples are endless. It is through a coaching model that we can move from health to wellness, and begin to see a possibility of WOWNESS.

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Pain Relief Clinics Toronto Mississauga Hamilton Burlington

Those suffering from arthritis pain or to manage the pain from knee, ankle, foot, shoulder and other joints have one thing in common. That is a search for alternatives to medication and the agony of experiencing daily pain and discomfort. The Canadian Laser & Pain Therapy offers a number of solutions for those needing pain treatment. From physiotherapy and massage, to chiropractics and cold laser pain therapy, there are a number of pain treatment alternatives possible. We can prescribe a customized therapy and pain management solution to suit your lifestyle, health goals, and availability for treatment.