Time To Re-set Your Diet After Thanksgiving

With so many indulgences in such a short amount of time, it's easy to overdo it over the holidays. 🍽

Still, there’s no reason to panic. Own your indulgence. Hit restart. ⌚

Here are some expert tips to get your health and wellness plan back on track.

Don't Beat Yourself Up 😟

While it's important to reflect on how certain foods make you feel so you can go on to make healthier choices, you should never dwell on negative feelings. Instead, look to the day as a new beginning and a new chance to lay the groundwork with a post-holiday plan.

Drink Plenty of Water 💧

Not only will filling up on water help you digest all the extra food you ate, but it will help boost your energy and feel better. Drink plenty of water as soon as you can and keep drinking it throughout the day. If you are feeling some indigestion, you may also want to sip on some unsweetened ginger tea. 🍵

Start Your Day With Exercise 🏃‍♀️

Get a workout in early in the day to feel better and use up those extra calories you ingested the day before. You shouldn't use exercise to punish yourself; rather, see it as a way to boost your mood and energy.

Go Back to Eating Healthy 🥦

You may be tempted to restrict your calories the next day to make up for everything you ate the day before, but that will just leave you feeling unsatisfied and may trigger more overindulgence. Go back to eating healthy right away and load up on fruit and veggies. 🍎

Be Creative With Your Leftovers 🥗

Eat your leftover turkey breast on top of a salad or paired with some steamed green beans and brown rice. Just skip the leftover mashed potatoes and pumpkin pie. 🍗

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Key Components To Weight Loss Success

By Dr. John A. Papa, DC, FCCPOR(C)

A healthy weight puts less stress on the muscles, joints and biological systems of the body.  It also provides an individual with increased self-esteem, confidence, energy, and everyday productivity.  This article helps identify key components that can be implemented for safe and effective weight loss.

1. Exercise helps keep you lean:  Regular physical exercise such as strength and aerobic training plays an important role in weight management.  Strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.   Aerobic training also burns calories and helps control blood sugar levels.    Current guidelines recommend 30 to 45 minutes of exercise, 3 to 5 times per week.  Be sure to incorporate components of strength and aerobic training to ensure you are getting the full benefits of exercise.

2. When it comes to diet, many things count:  The average individual should consume 1,400 to 2,000 calories per day to meet the body’s total energy needs for daily functioning.  Simply put, any extra calories consumed above what is required for daily functioning will contribute to an increase in weight gain.  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Individuals should avoid refined sugars and starches, along with trans-fats.  Refined sugars and starches adversely disrupt blood sugar and put your body into fat storage mode, while trans-fats pack many unnecessary calories.  Successful weight loss can be attained by planning your meals, cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

3. Increase water intake:  Water contains zero calories and is a great fluid replacement for other high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can help kick-start metabolism and act as an appetite suppressant.  Water also regulates metabolism by assisting with lubrication, digestion, and transportation of nutrients.

4. Get enough sleep and rest:  Research suggests that people who do not sleep for six to eight hours per night are more prone to weight gain.  Regular restful sleep allows for important biological systems to recover and recharge.  Without this rest, the additional stress on the body will activate the release of cortisol, a hormone that is linked to weight gain.  In addition, sleep deprivation is believed to affect appetite hormones which can contribute to food cravings and overeating.

5. Ask for help:  Achieving weight loss is not always simple.  Whether you are dealing with a medical condition, require help rehabilitating from a physical injury, or need advice on exercise, diet or nutrition, surround yourself with healthcare professionals who can help you reach your weight loss goal.

For additional information on diet, exercise, managing weight loss, and improving your physical health, visit www.nhwc.ca. 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Understanding The Inflammatory Response

By Dr. John A. Papa, DC, FCCPOR(C)

 

The inflammatory response is a natural phenomenon that enables our bodies to fend off various disease-causing organisms, harmful toxins, and physical injury.  It is a protective and restorative process that helps keep us healthy - most of the time.  Unfortunately, when inflammation becomes excessive or uncontrolled, we begin to see chronic inflammation which can lead to poor physical health.  Learn more about how the inflammatory response can affect your health.

 

When you catch a cold, sprain your ankle, or are exposed to an environmental pollutant such as cigarette smoke, a chain of events are triggered in your body known as the “inflammatory cascade”.  The familiar signs of normal inflammation - local redness, swelling, heat, pain, and loss of function - are the first signals that your immune system is being called into action.  Pro-inflammatory hormones are released at the injury site, which stimulates the release of white blood cells, antibodies, and other chemical compounds that help initiate the healing and repair process.  Inflammation that starts and ends as intended signifies the proper and essential inflammatory response.

 

Chronic inflammation occurs when there is an inflammatory response of prolonged duration (weeks, months, indefinite).  It is accompanied by simultaneous attempts at healing and repair and inevitably causes tissue damage.  Over time, it may become more difficult for the body to heal and repair tissue in areas of chronic inflammation.

 

Symptoms of chronic inflammation can include persistent pain, fever, fatigue, weakness, and irritability.  Chronic inflammation has also been linked to undesirable health conditions such as heart disease, diabetes, symptomatic osteoarthritis, and irritable bowel syndrome.  Listed below are some natural ways to manage and avoid chronic inflammation:

 

·     Use the right fuel:  Avoid foods that can be a source of chronic inflammation in the body such as refined sugars, trans fats, and allergens.  In contrast, omega-3 fats which are found in fish oils have an inflammation suppressing effect.  Anti-oxidants, found in most fruits and vegetables are natural compounds that help protect the body from harmful free radicals and inflammation.

 

·     Exercise works like medicine:  Endorphins released by the body during exercise can have anti-inflammatory properties.  Exercise also regulates insulin levels and body weight.  Being overweight increases inflammation in the body.  Fat cells are efficient factories for producing key inflammatory elements, and burning calories through exercise shrinks those cells.

 

·     Sleep and stress management:  Poor sleep quality increases body inflammation.  Regular restful sleep allows for important biological systems to recover and recharge.  Prolonged stress, whether it is emotional or physical, can be a source of chronic inflammation.  Finding an effective outlet for dealing with stress is important for managing this source of inflammation.

 

·     Be mindful of your habits and environment:  Avoiding exposure to pollution and toxic fumes such as cigarette smoke will help minimize inflammation in the body.

·     Treat muscle and joint injuries:  These injuries can be a major source of inflammation.  Many individuals experience the benefits of therapies such as acupuncture, massage therapy, and chiropractic care for these structural causes of pain and inflammation.

For additional information on natural inflammation management and improving your health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Key Components To Weight Loss Success

By Dr. John A. Papa, DC, FCCPOR(C)

A healthy weight puts less stress on the muscles, joints and biological systems of the body.  It also provides an individual with increased self-esteem, confidence, energy, and everyday productivity.  This article helps identify key components that can be implemented for safe and effective weight loss.

1. Exercise helps keep you lean:  Regular physical exercise such as strength and aerobic training plays an important role in weight management.  Strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.   Aerobic training also burns calories and helps control blood sugar levels.    Current guidelines recommend 30 to 45 minutes of exercise, 3 to 5 times per week.  Be sure to incorporate components of strength and aerobic training to ensure you are getting the full benefits of exercise.

2. When it comes to diet, many things count:  The average individual should consume 1,400 to 2,000 calories per day to meet the body’s total energy needs for daily functioning.  Simply put, any extra calories consumed above what is required for daily functioning will contribute to an increase in weight gain.  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Individuals should avoid refined sugars and starches, along with trans-fats.  Refined sugars and starches adversely disrupt blood sugar and put your body into fat storage mode, while trans-fats pack many unnecessary calories.  Successful weight loss can be attained by planning your meals, cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

3. Increase water intake:  Water contains zero calories and is a great fluid replacement for other high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can help kick-start metabolism and act as an appetite suppressant.  Water also regulates metabolism by assisting with lubrication, digestion, and transportation of nutrients.

4. Get enough sleep and rest:  Research suggests that people who do not sleep for six to eight hours per night are more prone to weight gain.  Regular restful sleep allows for important biological systems to recover and recharge.  Without this rest, the additional stress on the body will activate the release of cortisol, a hormone that is linked to weight gain.  In addition, sleep deprivation is believed to affect appetite hormones which can contribute to food cravings and overeating.

5. Ask for help:  Achieving weight loss is not always simple.  Whether you are dealing with a medical condition, require help rehabilitating from a physical injury, or need advice on exercise, diet or nutrition, surround yourself with healthcare professionals who can help you reach your weight loss goal.

For additional information on diet, exercise, managing weight loss, and improving your physical health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Tips For Managing Stress

By Dr. John A. Papa, DC, FCCPOR(C)

We are all bombarded with stressful events and situations everyday.  Unfortunately, many of us are not so good at dealing with stress, and whether we realize it or not, stress can be impacting our health in a negative way.

Researchers estimate that stress contributes to as many as 80% of all major illnesses, including cardiovascular disease, cancer, skin disorders, metabolic disease, and infectious ailments of all kinds.  Symptoms of stress may include but are not limited to: fatigue, dizziness, chronic headaches, irritability, depression, low self-esteem, changes in appetite, weight gain, digestive problems, breathing difficulties, chronic pain, insomnia, muscular weakness or tightness, and recurrent colds or infections.

Being able to effectively manage stress can have a significantly positive impact on overall health.  Below are some useful tips that can help individuals manage their stress levels.

1.    Identify a common or persistent stressor.  Once this is done, one must then move to confront and resolve this stressor whenever possible.  This is not always easy but is much more productive than letting ongoing stress affect your health indefinitely.  There are certain stresses and situations that we simply cannot do anything about, so don’t fret about things beyond your control.

2.    Exercise is one of the most powerful tools in helping one deal with stress.  Not only does it make you physically stronger, it also has the benefits of releasing excess tension, building self-esteem, boosting immune function, and stimulating the body’s natural pain killing chemicals called endorphins.

3.    Fuel your body with a nutritionally balanced diet that is rich in fruits and vegetables, and low in trans-fat.  This will serve to tone down your body’s negative response to stress.  Significant and positive changes can also be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

4.    Eliminate bad habits.  Engaging in bad habits such as excessive alcoholic consumption, drug use, and smoking, only serve to amplify stress symptoms, regardless of how comforting some individuals might find these behaviors in times of stress.

5.    Getting enough sleep is crucial in letting your body recharge, refresh, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep keeps your body strong and is essential for helping cope with stressful situations.

6.    Find a good network of friends you can trust and rely on.  Talking to others in times of stress can be very comforting and therapeutic.

For additional information on diet, exercise, managing stress, and improving your health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Building A Better You

Ontario Chiropractic Association

When you’ve got a lot on the go, personal goals can get lost in the shuffle. Between work, kids, commuting, cooking and housework, sometimes it’s hard to find the time for your personal health and fitness.

 

Chiropractors can be part of the solution to building a better you. You may be surprised at the number of ways a chiropractor can help!

---

Standing Tall

Research has shown that good posture not only prevents pain and injuries but also gives you more energy and improves your appearance and your mood.  That’s why having an expert look at how posture affects your muscles, bones and joints can have a big impact on your quality of life. Your chiropractor can show you how to develop and use good posture when typing, driving, running, playing sports and carrying children.

 

Moving Well

When your body is stiff and not very flexible, it is easier to become injured and more difficult to recover. By teaching you simple exercises and stretches designed for your needs, a chiropractor can help you regain your full range of motion.

 

Getting the Right Fuel

Consistently eating well is a challenge whether you’re an athlete, a stay-at-home mom or an office worker. One of the best ways to sort through your options is to get customized advice from a health practitioner who understands you and your daily needs. Chiropractors are trained in nutrition and holistic health and can help you find a diet that is right for you.

 

Staying Active

While sitting may not seem harmful, too much sitting takes quite a toll on our lower back and neck. Exercise can help to undo this damage while also benefitting your muscles and your heart. If you’re struggling to find the time for fitness, Canada’s chiropractors are here for you. Straighten Up Canada! is a 3-minute-a-day program for adults and kids that includes posture exercises and stretches to keep you flexible and strong.

 

A Good Night’s Sleep

Sleep is important to your health, both for your body and your mind. No matter whether you sleep on your back, your side or your stomach, the right pillow and mattress will help you support your spine so you can be truly relaxed and refreshed while you sleep. If you’re having trouble sleeping, your chiropractor can be part of the solution.

Key Components To Weight Loss Success

By Dr. John A. Papa, DC, FCCPOR(C)

A healthy weight puts less stress on the muscles, joints and biological systems of the body.  It also provides an individual with increased self-esteem, confidence, energy, and everyday productivity.  This article helps identify key components that can be implemented for safe and effective weight loss.

1. Exercise helps keep you lean:  Regular physical exercise such as strength and aerobic training plays an important role in weight management.  Strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.   Aerobic training also burns calories and helps control blood sugar levels.    Current guidelines recommend 30 to 45 minutes of exercise, 3 to 5 times per week.  Be sure to incorporate components of strength and aerobic training to ensure you are getting the full benefits of exercise.

2. When it comes to diet, many things count:  The average individual should consume 1,400 to 2,000 calories per day to meet the body’s total energy needs for daily functioning.  Simply put, any extra calories consumed above what is required for daily functioning will contribute to an increase in weight gain.  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Individuals should avoid refined sugars and starches, along with trans-fats.  Refined sugars and starches adversely disrupt blood sugar and put your body into fat storage mode, while trans-fats pack many unnecessary calories.  Successful weight loss can be attained by planning your meals, cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

3. Increase water intake:  Water contains zero calories and is a great fluid replacement for other high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can help kick-start metabolism and act as an appetite suppressant.  Water also regulates metabolism by assisting with lubrication, digestion, and transportation of nutrients.

4. Get enough sleep and rest:  Research suggests that people who do not sleep for six to eight hours per night are more prone to weight gain.  Regular restful sleep allows for important biological systems to recover and recharge.  Without this rest, the additional stress on the body will activate the release of cortisol, a hormone that is linked to weight gain.  In addition, sleep deprivation is believed to affect appetite hormones which can contribute to food cravings and overeating.

5. Ask for help:  Achieving weight loss is not always simple.  Whether you are dealing with a medical condition, require help rehabilitating from a physical injury, or need advice on exercise, diet or nutrition, surround yourself with healthcare professionals who can help you reach your weight loss goal.

For additional information on diet, exercise, managing weight loss, and improving your physical health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.