After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation.
Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class (like our March Madness Boot Camp), de-stress with a relaxing massage or Reiki treatment, or talk to Sarah about healthy ways enjoy some springtime treats.
Yours In Health,
Dr. Karen Baker
Wednesday, March 2, 2011
BOOT CAMP
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
Another Dirty Dozen...
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
Managing Healthy Cholesterol Levels
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
Wednesday, February 9, 2011
Lifewise Health & Wellness Bulletin - February 2011
This time of year is tough. We’re tired of the short days, the cold, and of shoveling snow. It’s easy to get tied-up in day-to-day tasks and responsibilities and forget to take time to relax – not only our bodies, but our minds too. “I don’t have time to relax”, I hear over and over again. Well, if you don’t do it for yourself, eventually, your body will do it for you! We cannot stay healthy under constant pressure; it is essential for our vitality and longevity to block-off some “down time” in those chaotic schedules. Give it a try it… I think you’ll like it!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
NOTICE – Re: Parking
Please note: The parking lot at 542 Mt. Pleasant Road (just north of our building) is unfortunately not available to Lifewise. We have been notified that cars parked in that lot will be ticketed or towed (even after business hours).
There is ample free one-hour parking on most of the surrounding side streets, as well as Green-P metered parking on Mt. Pleasant, and a public parking lot behind 477 Mt. Pleasant.
We apologize for the inconvenience.
Please note: The parking lot at 542 Mt. Pleasant Road (just north of our building) is unfortunately not available to Lifewise. We have been notified that cars parked in that lot will be ticketed or towed (even after business hours).
There is ample free one-hour parking on most of the surrounding side streets, as well as Green-P metered parking on Mt. Pleasant, and a public parking lot behind 477 Mt. Pleasant.
We apologize for the inconvenience.
The Dirty Dozen
Even the most health conscious people may not realize that their choice of shampoo, soap or hand lotion may be impacting their health. However, some of the chemicals found in personal care products can, in fact, be quite toxic, not only to the environment, but also to our bodies. We often don’t consider it so, but our skin is actually an organ, the largest in our body; and chemicals applied to the skin can be absorbed directly into the blood stream.
U.S. researchers have now identified 10,500 industrial chemicals used as cosmetic ingredients, including carcinogens, pesticides, reproductive toxics, endocrine disruptors, plasticizers, degreasers and surfactants. Recently, the David Suzuki Foundation identified twelve of the worst offenders and coined them “The Dirty Dozen”; all of these ingredients have been linked to health and environmental concerns, including cancer, reproductive disorders, asthma and severe allergies. Almost 80% of products on the market contain at least one of these Dirty Dozen ingredients.
Equally disturbing, loopholes in Canada's cosmetic ingredient labelling requirements result in incomplete ingredient lists on many products. Manufacturers are not required to disclose specific fragrance ingredients on the product label. Instead, the generic term parfum is listed, representing a mysterious mixture of potentially dozens of chemicals.
Personal care products regulated as "drugs" on the basis of therapeutic claims (e.g., tartar-fighting toothpaste, bacteria-killing cleansers, and face cream with sun protection) are not subject to the cosmetic ingredient labelling requirements. While products marketed as "fragrance-free" or "unscented" may contain fragrance ingredients, in the form of masking agents that prevent the brain from perceiving odour.
Here is THE LIST of these top 12 culprits and their potential effects on the body and the environment:
1. BHA and BHT: Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.
2. Coal Tar Dyes: p-phenylenediamine and colours listed as "CI" followed by five digits. P-phenylenediamine is used in some hair dyes; other colours are used in a variety of cosmetics. Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.
3. DEA-related ingredients: Used in some creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife.
4. Dibutyl phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.
5. Formaldehyde-releasing preservatives: Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.
6. Paraben, methylparaben, butylparaben and propylparaben: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.
7. Parfum: Any mixture of fragrance ingredients used in a variety of cosmetics. Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.
8. PEGs (e.g., PEG -60): Used in some cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer.
9. Petrolatum: Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. Can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.
10. Siloxanes: Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.
11. Sodium laureth sulfate: Used in some foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer.
12. Triclosan: Used in some antibacterial cosmetics, such as toothpastes, cleansers and deodorants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.
As with the food we put in our bodies, we should also be reading the labels on the products we put on them!
Even the most health conscious people may not realize that their choice of shampoo, soap or hand lotion may be impacting their health. However, some of the chemicals found in personal care products can, in fact, be quite toxic, not only to the environment, but also to our bodies. We often don’t consider it so, but our skin is actually an organ, the largest in our body; and chemicals applied to the skin can be absorbed directly into the blood stream.
U.S. researchers have now identified 10,500 industrial chemicals used as cosmetic ingredients, including carcinogens, pesticides, reproductive toxics, endocrine disruptors, plasticizers, degreasers and surfactants. Recently, the David Suzuki Foundation identified twelve of the worst offenders and coined them “The Dirty Dozen”; all of these ingredients have been linked to health and environmental concerns, including cancer, reproductive disorders, asthma and severe allergies. Almost 80% of products on the market contain at least one of these Dirty Dozen ingredients.
Equally disturbing, loopholes in Canada's cosmetic ingredient labelling requirements result in incomplete ingredient lists on many products. Manufacturers are not required to disclose specific fragrance ingredients on the product label. Instead, the generic term parfum is listed, representing a mysterious mixture of potentially dozens of chemicals.
Personal care products regulated as "drugs" on the basis of therapeutic claims (e.g., tartar-fighting toothpaste, bacteria-killing cleansers, and face cream with sun protection) are not subject to the cosmetic ingredient labelling requirements. While products marketed as "fragrance-free" or "unscented" may contain fragrance ingredients, in the form of masking agents that prevent the brain from perceiving odour.
Here is THE LIST of these top 12 culprits and their potential effects on the body and the environment:
1. BHA and BHT: Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.
2. Coal Tar Dyes: p-phenylenediamine and colours listed as "CI" followed by five digits. P-phenylenediamine is used in some hair dyes; other colours are used in a variety of cosmetics. Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.
3. DEA-related ingredients: Used in some creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife.
4. Dibutyl phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.
5. Formaldehyde-releasing preservatives: Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.
6. Paraben, methylparaben, butylparaben and propylparaben: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.
7. Parfum: Any mixture of fragrance ingredients used in a variety of cosmetics. Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.
8. PEGs (e.g., PEG -60): Used in some cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer.
9. Petrolatum: Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. Can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.
10. Siloxanes: Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.
11. Sodium laureth sulfate: Used in some foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer.
12. Triclosan: Used in some antibacterial cosmetics, such as toothpastes, cleansers and deodorants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.
As with the food we put in our bodies, we should also be reading the labels on the products we put on them!
Tough Cookies!
Are you still trying to drop those few extra pounds from over-indulging during the holidays? Don’t give up. As tempting as fad diets sound in the ads, we all know that there is no magic bullet for weight loss. The formula is simple: food energy consumed vs energy expended; of course, the execution is much more of a challenge - it takes self-discipline, conscious choices, and let’s face it, hard work!
To lose weight, we have to eat fewer calories than our body uses. Calories are the amount of energy in the food we eat. Some foods have more calories than others. For example, foods (or drinks) that are high in fat and sugar are also high in calories. If we eat MORE calories than our body uses, the extra calories will be stored as body excess fat.
It’s easy to get into the habit of taking an extra helping or buying snacks in the check-out line, but before you reach for a second (or third) cookie, think about this: one pound of fat equals about 3,500 calories. To lose 1 pound of fat we have to eat 3,500 fewer calories, or "burn-off" an extra 3,500 calories than we require to maintain our existing weight.
For safe and lasting weight loss, slow and steady wins the race: by cutting 250 calories from our diet each day and exercising enough to burn off 250 calories, adds up to 500 fewer calories in one day. If we do this for 7 days, we can lose 1 pound of fat in a week.
In a society that where tempting treats are around every corner and our notion of portion size is so distorted, it’s easy to develop bad habits.
Becoming a little bit more aware of what we put in our mouth and choosing to move our bodies a little bit more each day, we can achieve lasting, healthy results.
Are you still trying to drop those few extra pounds from over-indulging during the holidays? Don’t give up. As tempting as fad diets sound in the ads, we all know that there is no magic bullet for weight loss. The formula is simple: food energy consumed vs energy expended; of course, the execution is much more of a challenge - it takes self-discipline, conscious choices, and let’s face it, hard work!
To lose weight, we have to eat fewer calories than our body uses. Calories are the amount of energy in the food we eat. Some foods have more calories than others. For example, foods (or drinks) that are high in fat and sugar are also high in calories. If we eat MORE calories than our body uses, the extra calories will be stored as body excess fat.
It’s easy to get into the habit of taking an extra helping or buying snacks in the check-out line, but before you reach for a second (or third) cookie, think about this: one pound of fat equals about 3,500 calories. To lose 1 pound of fat we have to eat 3,500 fewer calories, or "burn-off" an extra 3,500 calories than we require to maintain our existing weight.
For safe and lasting weight loss, slow and steady wins the race: by cutting 250 calories from our diet each day and exercising enough to burn off 250 calories, adds up to 500 fewer calories in one day. If we do this for 7 days, we can lose 1 pound of fat in a week.
In a society that where tempting treats are around every corner and our notion of portion size is so distorted, it’s easy to develop bad habits.
Becoming a little bit more aware of what we put in our mouth and choosing to move our bodies a little bit more each day, we can achieve lasting, healthy results.
What’s in a Serving?
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl. A plate of food at a restaurant is, on average, 4 to 6 times larger than a recommended portion size! Start paying attention to your portion sizes – at home use a smaller plate to make the portion appear larger, in a restaurant you don’t have to finish everything on your plate - enjoy it again for lunch tomorrow!
Here are some easy references for appropriate portion sizes:
3 oz. of meat = Deck of cards
Baked potato = Computer mouse
Bagel = Hockey puck
Potato chips, pretzels = Teacup
Rice = Cupcake wrapper
1 oz. of cheese = Roll of film
Nuts = Egg
Pasta = Lightbulb
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl. A plate of food at a restaurant is, on average, 4 to 6 times larger than a recommended portion size! Start paying attention to your portion sizes – at home use a smaller plate to make the portion appear larger, in a restaurant you don’t have to finish everything on your plate - enjoy it again for lunch tomorrow!
Here are some easy references for appropriate portion sizes:
3 oz. of meat = Deck of cards
Baked potato = Computer mouse
Bagel = Hockey puck
Potato chips, pretzels = Teacup
Rice = Cupcake wrapper
1 oz. of cheese = Roll of film
Nuts = Egg
Pasta = Lightbulb
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