Exercise - its not optional!

Its Time to Get Moving!

Exercise is not optional. If you’re interested in being healthy, you have to be physically active. If you’re not already exercising regularly then its time to work this into your routine.

Now lets get you started:

Step 1: Make a Commitment to becoming healthier

Write down your needs for adopting a healthier lifestyle and an exercise program. There are lots of them, and I’m sure you have at least one. Here are some examples: to lose weight, increase strength, improve flexibility, be a role model for my kids, naturally maintain blood sugar levels, eliminate medications, increase life expectancy, to age well, play sports again, etc. etc. etc.

Step 2: Work Out a Schedule

Get organized and work out a routine. Take a look at your schedule each week and block off 3 hours of time to be physically active. Decide whether weekday mornings or evenings work best, or if weekends are an option. Be realistic, don’t plan to get up at 5am each morning if you’re not generally a morning person.

Step 3: Just Do It!

Nike says it best – figure out what kind of physical activity you’d like to do and go for it.

Step 4: Work past Obstacles

At some point, most people look for reasons not to follow through with their commitment to exercise. Address these reasons as they come up – and review your needs. If you’ve fallen off track, don’t worry about it and don’t give up! Just start over again – there’s no such thing as failure.

Here are a few common arguments against exercising:

“I don’t have the time” – Really? There are 168 hours in a week – you can find 3 hrs to exercise. How much time are you spending on the computer or watching TV? No matter how little time you think you have, there is someone busier than you finding the time to exercise. Make it a priority.

“I can’t afford it” There are lots of free activities that you can do – walking, push-ups, stair climbing, and stretching are free.

“I don’t really care” Well, you need to. If you have a family, you owe it to them to take care of yourself. And if you have kids, you owe it to them to set a good example.  If you want your kids to be healthy, you have to model it for them.

“I don’t like exercise” Try to find some activity that you do like, or at least make it a social event by exercising with friends. And if you still don’t like it well, too bad. You need to exercise to be healthy.

“I’m a lost cause” Never. No matter what stage you’re at, exercise can benefit you in so many ways. If there was a pill that could do all that exercise can, it would be called a miracle drug.

Do your best! Even a small amount of physical activity on a regular basis is beneficial. Health Canada recommends 2.5 hrs of moderate intensity activity each week. So get moving!

Oatmeal Baths

Oatmeal baths are a natural way to improve skin conditions. They work very well for rashes, eczema, itchy skin and dry skin and are a great example of how you can use food as your medicine.

Here's how:

Take 1 cup of oatmeal and blend or process the oats with a blender, food processor or coffee grinder. For babies, you'll only need about 1/3 cup per bath. You can use instant oatmeal (unflavored), quick oats or slow cooking oats.

Blend or process the oats until you have a very fine, consistent powder. To check to see if the oats are the right consistency, stir 1 tablespoon of the ground oats into a glass of warm water. If the oats readily absorb the water and give it a milky look and a silky feel, you've blended long enough.

Giving the bath:

Sprinkle the oatmeal into a tub of running water and stir the water with your hand several times to ensure even distribution. Feel along the bottom of the tub for clumps and break up any you find.

Be cautious getting in and out of the tub, as the oatmeal will make the tub even more slippery than usual.

Soak in the tub for 15-20 minutes and pat dry with a soft towel rather than rubbing.  Do not rinse your skin.

This bath can be done 1-2 times per day or as needed.

Routine Health Exams

Routine health exams are an essential component of preventative health. They can often help to identify health issues before symptoms arise and can help us to take a proactive approach towards maintaining good health.

Here’s a list of the routine exams you should consider:

Women

PAP tests and Pelvic exams: should be routinely done from age 21 (or earlier if sexually active) every 1-2 yrs.

Colonoscopy: should be done at age 50, or for those with a first degree relative with colon cancer screening should begin 10 years prior to the age of diagnosis of that relative.

Breast Screening: Self examination should be done at home on a monthly basis. A clinical breast examination done by a health care practitioner is recommended each year. Mammograms are typically done every 2 years beginning at age 50. Thermography scans may also be used as an early screening tool and can be done at any age.

Bone Density Testing: should begin at approximately age 50 or at the time of menopause. Earlier screening should be done for those with any additional risk factors for bone loss.

Men

Prostate screening: Discussions with your doctor regarding PSA tests and prostate exams should begin at age 40.

Colonoscopy: should be done at age 50, or for those with a first degree relative with colon cancer screening should begin 10 years prior to the age of diagnosis of that relative.

Abnormalities on routine exams can often be resolved if found early. Early detection means earlier intervention and usually leads to more positive outcomes.

The Dirty Dozen

One of the fantastic resources put together by the Environmental Working Group is the Shoppers Guide to Pesticides in Produce. This guide informs consumers of the levels of pesticides found on fruits and vegetables.  It includes analysis of 50 different foods and highlights the Dirty Dozen (the 12 most contaminated fruits and vegetables) and the Clean 15 (the 15 least contaminated fruits and vegetables).

Pesticide residues have been linked to a number of health concerns including: headache, allergies, fatigue, chemical sensitivities, immune system dysfunction and autoimmune disease, depression, tremors, lowered IQ and ADHD.

By avoiding the dirty dozen and eating from the Clean 15 list, you'll reduce your intake of pesticide residues and lower your risk of disease.

If you chose to eat the fruits and veggies listed on the dirty dozen try to buy these organic - they will contain less pesticide residue than their conventionally grown counterparts.

Another step to removing the pesticide residue from your produce (both conventionally and organically grown) is to wash, scrub or soak your fruits and veggies in a vinegar-water mixture.

Healthy Smoothies

Smoothies are a great idea for a healthy meal or snack and a nice way to get some more fruits and veggies into your diet. When making a smoothie to replace a meal or snack, be sure to turn it into a complete meal by adding fruits and/or veggies, extra fiber and protein.

Use fresh or frozen berries or fruit and add some veggies in where you can. Grated carrots work nicely, and so does spinach. For protein, try 1/4 cup of hemp hearts or a good quality protein powder. For fiber, try adding a couple of tablespoons of ground flax seed.

Click here for some creative smoothie ideas. You can build these recipes into complete meals or snacks by adding protein and ground flax seed (and you can often omit the extra sugars in these recipes, the fruits will likely make it sweet enough).

Naturopathic Skin Health

Health is beauty and beauty is health.

The skin is our body’s largest organ and is a reflection of our internal state of health. Taking a wholistic approach to your skin health is the most effective way of improving the look and feel of your skin. Supporting the body with proper nutrients, adequate hydration and the avoidance of toxic substances will enhance our general level of health and the effects of this will be visible through the skin.

Proper Nutrition

You are what you eat – and what we eat is typically displayed on the skin. The Standard North American Diet (called the SAD diet for good reason) is not doing any favours for our skin – or our health. The processed foods we eat are deficient in the vitamins and minerals we need for good skin health and are lacking in essential fatty acids and antioxidants. Avoid processed, packaged, convenience and fast foods whenever possible.

Essential fatty acids (Omega 3s) give the skin a healthy glow and will have a dramatic effect on the appearance of your skin. Essential fatty acids are found in fish such as Wild Alaskan Salmon, nuts, and seeds such as flax. Try incorporating some clean sources of omega 3 oils into your daily diet.

Anti-oxidants are important for skin health since they help to fight the damaging effects of free radicals - which will help to improve the signs of aging skin. Anti-oxidants include: Vitamins A, C, E, Selenium, NAC, Alpha Lipoic Acid, and resveratrol and are often found in foods such as green tea, and brightly coloured fruits and vegetables.

Some foods to consider adding to your diet are:

-       Green tea, which is full of anti-oxidants and also supports liver detoxification.

-       Avocados which are rich in healthy oils, B Vitamins and Vitamin E - which protects against the signs of aging and also acts as a moisturizer for keeping the skin hydrated.

-       Leafy greens are rich in vitamins A, C and E – as well as lutein which helps to protect against UV radiation and increases skin hydration, elasticity and natural oil content.

Proper Hydration

Increasing your water intake is the most effective way of improving the look and feel of your skin. Inadequate water intake is the number one cause of dry skin. Water also allows our kidneys to flush out waste materials and supports proper elimination from the digestive system by preventing constipation.

Avoiding Toxic Substances

Toxic substances from our Environment can cause damage to our bodies by increasing free radical production – which causes damage to our skin tissue. By avoiding harmful substances both in the products we use on our skin as well as in the home, the health of our skin can be improved.

To minimize exposure to toxic products, look for natural and organic soaps, lotions, hair products, body washes and anything else you use as a personal care product. Avoid products with fragrance, synthetic colour, parabens and sodium lauryl sulfate. Check labels for natural ingredients such as calendula, vitamin C, shea butter, cocoa butter, almond oil, jojoba oil, avocado oil, aloe and vitamin E. 

Treat the Whole

The skin is a reflection of our internal health. We must consider the health of the whole body in our attempt to beautify the skin.

 

Hydrotherapy Treatment for Cold and Flu: Warming Socks

Warming socks are an excellent hydrotherapy treatment for congestion from cold and flu. Hydrotherapy is a fantastic way to stimulate circulation of the lymphatic system and to improve immune system function. This is the very first thing I do when I feel the symptoms of a cold or flu coming on.

Warming socks will improve symptoms such as nasal and sinus congestion, headache, fullness in the ears or head, runny nose and other common symptoms of illness. Many patients also report a better nights rest, which we know is important for proper immune system function.

To do a warming socks treatment:

1. Soak a pair of socks in cold water. Use thin cotton socks if possible, or cotton sports socks. Wring out all excess water.
2. Pull wet socks onto feet. (This is only uncomfortable for a minute or so)
3. Cover with a pair of wool socks (you need to use a sock made of breathable material)
4. Sleep overnight with socks on.

In the morning, you will find that the socks are dry. Throughout the night, your body has worked to heat and dry the socks which has improved your circulation and has also helped to relieve some of the congestion from the head.

Try this treatment for three consecutive nights to reduce the length and severity of your cold or flu.

Note: this is also an excellent treatment for improving blood flow to the lower limbs which is helpful for healing after surgery, varicose veins and complications of diabetes.

Getting Through the Cold and Flu Season

Proper immune system function is essential for good health. During the cold and flu season, it is especially important to support the immune system for the prevention and treatment of infection and illness.

Here are some natural remedies that are effective in supporting the immune system:

To prevent a cold or flu:

• Eat a variety of whole foods and plenty of colourful fruits and vegetables. Avoid refined, processed and packaged foods - these foods are nutrient deficient and will not provide your immune system with the support it needs.
• Drink plenty of water. Water  will help to flush unwanted bacteria and viruses from the body. It will also help to thin mucous secretions, which will help to improve congestion in the lungs, sinuses and nasal passageways.
• Eat foods rich in zinc such as beans, lentils, nuts and seeds. Zinc is an important nutrient for immune system function. Pumpkin seeds (choose raw and unsalted) are especially high in zinc content.
• Eat foods rich in Vitamin C: apples, citrus fruits and dark green vegetables such as broccoli, kale and brussel sprouts. Vitamin C is fantastic for immune system support.
• Avoid sugar. Sugar has the potential to suppress the immune system for up to 12 hrs. 
• Consume beneficial bacteria: Keifer is an excellent source of probiotics and is much higher in acidophilus and lower in sugar than yogurt. Other fermented foods, such as unpasturized sauerkraut are also sources of probiotic bacteria. 
• Consume garlic. Garlic has fabulous antimicrobial properties when eaten raw. To obtain the most benefit from garlic, chew a raw clove or consume immediately after crushing.
• Support lymphatic system movement with contrast showers and daily dry skin brushing. This will aid in the circulation of the immune system through the body.
• Get plenty of sleep. The body is only able to heal and repair itself if we allow it the time to rest.
• Find effective ways of managing stress. The cortisol that our body releases during times of stress will inhibit immune system function.
• If you suffer from frequent infections, your immune system likely needs some additional support. Your Naturopathic Doctor can prescribe natural remedies for improving your immune system function and preventing infection.

For the treatment of a cold or flu:

• Consume plenty of fluids: water will help to flush unwanted bacteria and viruses from the body and chicken noodle soup and soup broth will provide the body with important vitamins and minerals.
• Try a steam inhalation to loosen sinus and nasal congestion. Pour boiling water into a glass bowl and, with your face over the bowl, cover your head with a towel. Be cautious not to burn yourself with the hot steam. Allow your sinuses to drain and gently blow your nose afterward. Add a few drops of eucalyptus essential oil to the water to enhance the clearing action.
• Flush your sinuses by doing a nasal rinse. Use a netti pot with a salt water solution and flush daily until congestion clears.
• Gargle with salt water to stop the spread of bacteria and viruses in the throat. This is especially helpful after being exposed to others who are sick.
• Try a warming socks treatment. Do this as soon as you feel the symptoms of a cold or flu coming on and you will notice a dramatic improvement in the length and severity of your illness. This treatment supports lymphatic system function and helps to improve symptoms of congestion including headache, fullness in the ears, cough, stuffy nose and sinus blockage.
• Drink ginger tea with lemon and honey. Ginger is an excellent antimicrobial. Ginger tea can be purchased or made at home by grating fresh ginger into boiling water. You may also consume raw ginger by adding it to salad dressings, smoothies and other foods.
• Treat a sore throat by crushing 1/4-1/2 tsp of garlic into 1 tsp of honey and consuming immediately. Garlic will kill any bacteria and viruses in the throat and the honey will soothe the soreness.

For additional support in the treatment of cold or flu, check in with your Naturopathic Doctor for individualized prescriptions for natural alternatives to antibiotics and over the counter cold and flu medications.

Olive Oil

Olive oil is a beneficial dietary fat with some great health benefits! It is a staple of the Mediterranean diet and is associated with a decreased risk of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. 

Daily consumption of olive oil may even have a positive impact on your cholesterol levels. It has been associated with a significant decrease in LDL-cholesterol and an increase in HDL cholesterol (more commonly known as “the good cholesterol”)

Furthermore, a Mediterranean Diet - characterized by high consumption of olive oil, legumes, unrefined cereals, fruits, vegetables, moderate consumption of fish and dairy products (mostly as cheese and yogurt), and low consumption of meat, meat products and wine - is associated with a significantly lower risk of death from all causes.

Practical Tips:

• Add 2 tbsp of raw (uncooked) olive oil to your diet each day in place of other unhealthy fats/oils
• Choose extra virgin olive oil (instead of regular olive oil or virgin olive oil) which is a richer source of polyphenols - known to have anti-inflammatory, antioxidant and anticoagulant actions
• Use olive oil for light sautéing only - avoid heating above 325 F. Using olive oil at medium to high temperatures will destroy the beneficial components of oilve oil and will turn the oil into a TRANS FAT!
• To get the most health benefit and flavor from your olive oil, buy and store oil in glass opaque containers, and add olive oil to foods after cooking
• Instead of serving butter, fill a small condiment dish with extra virgin olive oil for use on bread, rolls, potatoes or other vegetables. For even more flavor, try adding a few drops of balsamic vinegar or a sprinkling of your favorite spices to the olive oil.

LOVE IT BODY - An 8 week healthy weight loss program

LOVE IT YOGA  ~ 134 Richmond St Amherstburg ~ 519-736-4500