Join Holistic Nutritionist, Sarah Dobec, on Wednesday, November 25th to learn more about how our immune system works and what we can do to be resilient to the flu and colds.
We will:
- Explore the immune system and how it works
- Discuss foods and habits we should avoid during cold and flu season
-Focus mostly on foods and habits that we should adopt to maintain our health year round
- Cover supplements to help boost our immunity
Date: Wednesday, November 25th
Time: 7:00 pm – 8:00pm
Location: Lifewise – 2034 Yonge Street
Please RSVP to reserve your spot:
416.482.3340
Thursday, November 12, 2009
I have had a lot of questions regarding the H1N1 vaccine, as well as the seasonal flu shot this year - not surprising considering the recent media hysteria. There is a lot of controversy surrounding this topic; and, this is one of those decisions we each have to make for ourselves. All I can recommend is that you make sure you have all the facts, and try to make a rational and informed decision. Here are some links providing different viewpoints: www.who.int (World Health Organization); www.nvic.org (National Vaccine Information Center). Whichever direction you choose regarding vaccination, there are many things you can do to boost your immune system naturally: eat nutritious food, stay hydrated, stay active, get plenty of sleep, flush the mucous membranes neti pot and gargling with salt water, and wash your hands often.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
TCM’s Role in Your Immunity
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
A Healthy Relationship with Food
Dr. Karen Baker, BSc, DC
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
Wednesday, October 21, 2009
Slow Down, Stretch & Breathe
“I don’t have time!” In today’s high-pressure, quick-paced, fast-food, instant-everything society, it’s easy to feel overwhelmed with the tasks of the day; and usually the first things to hit the chopping block are the regular maintenance “bits and pieces” necessary for a healthy body, planet, and life. But the long term consequences of forgoing these simple things are not worth the few minutes you gain today. Do yourself a favour: choose nutritious slow-food, stretch, exercise and take that mental health moment, pay attention to your environment - you’ll be glad you did.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Healthy Living for Healthy Bones
Osteoporosis Prevention
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Boost Your Calcium Intake
CALCIUM SUPER FOODS!
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
Introducing: Monthly Referral Draw
Do you know someone who could benefit from our services?
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Coming up at Lifewise Health & Wellness
Upcoming Events
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
New Personal Training Classes
STRETCH & STRENGTHEN FOR SPORT
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
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