We came across this interesting article today, while surfing facebook pages. Much of the info is well known if you are familiar with "the Dirty Dozen and Clean Fifteen" but it helps to explain things a bit better.
"We asked them a simple question: “What foods do you avoid? Experts from different areas of specialty explain why they won’t eat these eight foods. Food scientists are shedding light on items loaded with toxins and chemicals. The experts offer some simple swaps for a cleaner diet and supersized health."
Balanced Living is pleased to announce the addition of a new naturopathic doctor, Dr. Jennifer Corey, to our award winning team of health care providers.
Jennifer Corey ND, RMT, RAc, has been treating patients for 15 years. Her passion is patient education and helping them create a healthy balance in their lives.Jennifer is a licensed naturopathic doctor with specific additional training in pediatrics, fertility and environmental medicine. She will continue with her massage therapy, acupuncture and doula practice while utilizing all the benefits of naturopathic medicine in a highly integrative manner. She will assist with fertility; foster healthy pregnancies and postpartum. Jennifer will support parents through childhood illnesses with safe, effective, natural medicine so that children lead a happy and healthy life. She promotes healthy living for the whole family.
Dr. Jennifer Corey treats individuals of all ages, with a wide range of health concerns.
Book your free 15 minute consultation with Dr. Jennifer Corey to learn how naturopathic medicine can help you!
I recently came across a great article from the ironman website. One of the great things i find about it is that, they don't simply preach about going off it, but they look at testing for intolerance. Testing as mentioned can be through an elimination diet (free), or by blood test ($$).
Naturopaths may also look for gluten sensitivities, and ciliac desease. Some times the ansewer isn't to give up bread completely, but a modification in your diet.
If you have questions about gluten and your health, please give Balanced Living a call and book in for a free 15 min comsultation with the naturopath at 905-209-1005.
The Gluten-Free Triathlete: Testing for Gluten Intolerance
Lesley Paterson, recent IRONMAN 70.3 California third-place winner, follows a gluten free diet.
Considering giving up wheat? Try these tips for getting started.
By Ian Stokell
You've read about the potential benefits of going gluten-free and heard from IRONMAN pros who've made the switch. So how do you know if you should try the diet yourself? While considerable anecdotal evidence suggests that even those with no definable gluten intolerances can benefit from a wheat-free diet, the first step is to find out if you've got celiac disease, gluten intolerance or an allergy.
Step one: Test yourself
The more comprehensive the testing, the more certain the results. Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies, generally begins with genetic testing and sampling a a patient's saliva and blood to detect anti-gluten antibodies. But negative test results don't necessarily rule out intolerance, he says.
If, after testing, he still suspects that the person is dealing with gluten intolerance, Shikhman recommends going off gluten for two to three months. He then reintroduces gluten back into the diet, and has the patient observe gluten-associated symptoms like brain fog, fatigue, abdominal pain and bloating, joint and muscle pain.
For professionals like recent IRONMAN 70.3 California third-place winner Lesley Paterson, being as certain as possible has made a massive difference. Paterson, who is gluten intolerant, had thorough testing done at a specialty lab. For multiple IRONMAN 70.3 champion Timothy O’Donnell, who also suffers from gluten intolerance, testing took a little more time and multiple tests. While diagnosis can seem like a chore, remember that it only needs to be done once.
Step two: Form habits
Once the need to eliminate gluten from your diet has been established, Shikhman suggests easing into it—since going cold turkey can cause withdrawal symptoms like headaches, abdominal discomfort and nausea. He suggests allowing yourself three to four weeks to move toward a gluten-free diet by first eliminating major sources of gluten (bread, pasta, pizza, cookies) followed by more minor ones (like soy sauce, processed foods and meat substitutes).
Secondly, if you do have a medical intolerance, it’s important to pay special attention to potential contamination by foods that do contain gluten. Grills and barbeques must be cleaned thoroughly (since many sauces contain gluten). And you may consider buying a separate toaster if someone else in your house eats regular bread.
At first, the long list of foods you can’t eat will seem overwhelming. While you may initially feel deprived, Shikhman advises focusing on the foods you can eat such as vegetables, fruits, nuts, most dairy products, unprocessed meats, fish, poultry, rice and beans, to name only a few. (Just take care that they're not processed or mixed with gluten-containing grains, additives or preservatives.) As you start to pay closer attention in grocery stores, you may find that many of the foods you have to give up are available in gluten-free form.
Diagnosis is only half the battle; the real challenge is staying on a gluten-free diet long term. Shikhman maintains that the key to success is creating new habits. Two rules of thumb? Avoid putting anything in your mouth (or on your skin) unless it is labeled gluten-free and, if you're unable to verify a food's ingredients, skip it. Eventually, avoiding gluten will become a lifestyle change and following the diet will feel like second nature.
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Sports writer Ian Stokell holds a MA in Physical Education from Chico State University, with an emphasis on coaching.
This recipie comes from the blog of our Naturopath Dr Gail Sauer ND, she always has some great ideas for a healthy meal, and who doesn't like a good meatloaf.
It's -20 degrees Celsius. The bike ride I had intended for today went down with
the temperature! In its place, I set my sights on a hardy vegan meal to keep us
all warm. Here's the recipe for a yummy, healthy, vegan meatloaf!
Note: this recipe makes 2 loaves. In the picture, one is lined with
parchment paper and one is lined with aluminum foil. Typically, I like to
use parchment paper simply because aluminum foil has aluminum in it! However,
it is a holiday, none of the stores are open and, before you, in this photo, is
my last little piece of parchment paper!
Ingredients:
1 cup organic dried green lentils
3 cups vegetable stock or broth (I use the
organic vegetarian bouillon cubes)
1 large onion
1 large organic carrot
1 organic yellow or orange bell
pepper
2-3 tbsp olive oil
2-4 tsp minced garlic
1 cup ground white chia seed or 1/2 cup of
chia seed, not ground (this is an excellent breadcrumb replacement).
3/4 cup blanched almonds
3 tbsp ground flax mixed with 1/2 cup water
(as an egg replacement for binding) 2 tsp oregano
3/4 tsp sea salt
1/2 tsp ground black pepper
Sauce for top of loaf (added before
baking)
2-3 tbsp organic tomato sauce
1 tbsp maple syrup
1 tbsp balsamic vinegar
Directions:
Preheat oven to 350 degrees.
Simmer the dried lentils and broth for
about 30-45 minutes or until the lentils are tender and have absorbed
broth.
Chop onion and bell pepper. Peel and grate
the carrot. Saute the onion and bell pepper in olive oil over medium high heat
for 6 minutes, or until tender (do not brown the onion and pepper). Add the
garlic and carrot and cook for about another 4-6 minutes. Add the blanched
almonds to the onion/carrot/garlic mixture on the stove and stir
well.
Add the oregano, salt and pepper and take the
mixture off the stove and transfer to a large bowl.
Use a coffee grinder and grind 1 1/2 tbsp of
flax seeds (this will make 3 tbsp of ground flax). Add the ground flax to 1/2
cup water. Let thicken.
Grind 1/2 cup of white chia seed in the coffee
grinder (this will produce approximately 1 cup of ground chia seed as a
replacement for bread crumbs).
Add the ground chia, flax/water (egg
substitute) and cooked lentils to the vegetable combination and toss well. Line
loaf pan with aluminum foil or parchment paper. Be sure the foil or paper lines
the pan so the paper is over the sides of the pan - this makes it easy to lift
the loaf out of the pan. Press mixture into the lined loaf pan. Set aside while
you make the topping.
In another small bowl combine the organic
tomato sauce, maple syrup and balsamic. Spread on top of loaf. Bake for 40
minutes. Let cool for 5-10 minutes covered with a tea towel before serving.
Cut into slices and plate.
It was a busy summer for the clinic, Jen has finished Naturopathic school, and is hard at work studying for her board exams in February. We could be found working at several special events this summer, including the Cornell picnic, Energizer night run, Mud hero, Crank the shield mountain bike race, the 24hrs of Summer Solstice mountain bike race, the Toronto Scotia marathon, The Hamilton marathon (as the 4:30 pace bunny).
If you haven't already liked our facebook page, please go to it today. it's a great way to keep track of what we are up to, and any special articles/stories we find.
"After decades of scientific dismissals, a new study suggests that massage not only enhances recovery but may also boost fitness. This article was originally published in the Sept/Oct 2012 issue of Inside Triathlon magazine.
Many triathletes swear by massage. They may not have the slightest idea how it works, but they are unshakably certain that it works. They can feel it. A good massage seems to take post-workout soreness and stiffness out of the muscles. A regular regimen of weekly massage seems to keep the body loose and supple and enhance freedom of movement."
Photo: Scott Draper Don’t let winter training take its toll on your body—4 things to do after every workout so you’re ready to take on your next tough effort. Rub It
As if you needed another excuse to get a massage, here’s one more: Experts say that rubbing down muscles after exercise is as effective in preventing soreness than aspirin or other pain medicine. In a recent report in the journal Science Translational Medicine, researchers from the Buck Institute for Research on Aging in Novato, Calif., write that massage slows production of chemicals in the body linked to swelling, soreness and inflammation. Not only that, a good rub down increases blood flow and promotes the formation of mitochondira—which our body needs to create energy. So go ahead, book some time on the table after your next hard effort (or just grab your foam roller and self-massage). Your muscles will thank you.
As you may know, several of Balanced Living Massage Therapy & Wellness Centre's therapists are active runners and cyclists, and many of our clients are cyclists and runners as well. The following is a recent study that found an increase in performance from wearing compression pants between cycling workouts. Just another thing to add to your personal list of ways to recover from those big workouts!
Department of Social Science, Parks, Recreation, Tourism and Sport, Lincoln University, Christchurch, New Zealand.
Abstract
This study aimed to investigate the effect of wearing graduated compression garments during recovery on subsequent 40-km time trial performance. In a randomized single-blind crossover experiment, 14 trained multisport male athletes (mean ± SD: age 33.8 ± 6.8 years, 40-km time 66:11 ± 2:10 minutes:seconds) were given a graduated full-leg-length compressive garment (76% Meryl Elastane, 24% Lycra) or a similar-looking noncompressive placebo garment (92% Polyester, 8% Spandex) to wear continuously for 24 hours after performing an initial 40-km time trial in their normal cycling attire. After the 24-hour recovery period, the compression (or placebo) garments were removed, and a second 40-km time trial was then completed to gauge the effect of each garment on subsequent performance. One week later, the groups were reversed and testing procedures repeated. The participant's hydration status, nutritional intake, and training were similar before each set of trials. Performance time in the second time trial was substantially improved with compression compared with placebo garments (1.2 ± 0.4%, mean ± 90% confidence interval). This improvement resulted in a substantially higher average power output after wearing the compression garment compared with that after wearing the placebo garment (3.3 ± 1.1%). Differences in oxygen cost and rating of perceived exertion between groups were trivial or unclear. The wearing of graduated compressive garments during recovery is likely to be worthwhile and unlikely to be harmful for well-trained endurance athletes.
The article talks about the correlation between gait/foot strike when running, and injury frequency, also between shoe weight and injury's
If you start to experience the pain of running, instead of the joy of running, book in to see us. Massage Therapy can help!
My weight loss group is always surprised when I
lecture on the importance of fatty acids in the diet. Ingesting fat for a
society focused on skinny seems counter-intuitive. The discussion becomes even
more interesting when I begin to outline the beneficial properties in coconut
oil! The saturated fat in coconut oil has been long associated with elevated
cholesterol levels. This association is not entirely incorrect since coconut oil
does in fact increase HDL (good) cholesterol. This rise in HDL cholesterol,
however, is good for the body. Since coconut oil
increases HDL (good) cholesterol without affecting LDL (bad) cholesterol, it
creates a more favourable ratio of LDL:HDL. More recent research on coconut
oil has suggested that the medium chain triglycerides in coconut oil may have
some beneficial effect on the Alzheimer's brain. Alzheimer's disease involves a
decreased uptake of glucose by brain cells. Because glucose is the main sugar
feeding the cells of the brain and promoting their normal function, a decreased
uptake of glucose translates into decreased and impaired cellular function and,
consequently, brain activity. Medicine has long known that ketones are an
alternate fuel for brain cells. What has been found in the Alzheimer's brain is,
despite the fact that glucose uptake is impaired, ketone uptake is not.
Providing the brain with this alternate fuel may preserve and improve brain
function. Where does coconut oil fit into this picture then? Ketones are
typically produced by the liver when your systemically circulating glucose is
low (low blood sugar), during a period of fasting (sleep, etc). The issue in
Alzheimer's is that so long as we are eating, our blood sugar will not be low
enough to result in ketone production. This results in the brain not having
access to this alternate fuel. However, if ketones are available to the brain on
a continued basis, brain function will improve. Fortunately, the metabolism of
medium chain triglycerides produces ketones regardless of blood sugar status ..
AND coconut oil is one of the best sources of medium chain
triglycerides! Could altering the prognosis of cognitive outcome in the
Alzheimer's patient be that easy? Apparently, YES! This video was brought to my
attention as a phenomenal example of the wonderful therapeutic potential of
coconut oil. It is inspiring to see that some MDs are willing to acknowledge the
promise of naturopathic therapies! Please watch: CBN
News - Mary Newport MD (click on the link .. also please look beyond the
20-second advert for the religious book)!
Last month, the results came out for the Markham Economist & Sun newspaper's Readers' Choice Awards. The readers picked Balanced Living (Fiona Thomson RMT) as the winner for best Refloxologist. Reflexology is a massage therapy treatment, which focuses on the nervous system and helps to balance the body as a whole. It is mainly performed on the feet and is an overall deep relaxation technique to improve sleep, reduce stress and improve circulation throughout the body. It may be covered under your massage therapy benefits. Now that spring is here, what a better time to book in and try it for yourself! Call 905-209-1005 to book a reflexology appointment with Fiona today.
A new survey commissioned by the Canadian College of
Naturopathic Medicine reveals that almost half of Ontarians treated by
naturopathic doctors report naturopathic medicine has helped reduce their use of
prescription drugs. Further, approximately 4 in 10 of those individuals report
fewer visits to their family doctors and 3 in 10 to hospitals as a result of the
care they receive from naturopathic doctors.
If you have thought about seeing a Naturopath, call today to book a free 15min session with Dr Gail Sauer and find out how Naturopthic medicine cn help! 905-209-1005 balancedliving.ca
The month of december is a crazy one for our clinic, so many of our clients rush to use up the last of there benifits coverage before it runs out December 31st. This year don't get caught in the rush, call today to book in those last appointments while there is still time.
Also watch for details about the new date for the Wellness Weightloss Program coming in late December, and information on our new monthly talks, each month we will have a one hour talk guided by our great staff. The first topic will be Meditation, and will be presented by Dr Gail Sauer ND in January.
The Wellness Weight Loss program is designed to reduce health risks associated with lifestyle choices, improving overall health and life balance. The 12 week program will introduce participants to a way of life that facilitates healthy weight loss and weight maintenance: addressing the relationship between eating and emotional wellbeing, metabolism, exercise and weight loss, stress and body composition and sleep relative to recovery and weight maintenance.
What is the Balanced Living Wellness Series?
Balanced Living Wellness Series offers a variety of programs that are offered in the Markham area. The programs of our series are associated with Balanced Living Massage Therapy and Wellness Centre located in Cornell, Markham. Balanced Living, winner of the Reader’s Choice award 2006, 2008, 2009 and 2010, is an established wellness clinic offering massage therapy, ART, acupuncture and naturopathic medical care. The Wellness Weight Loss program has been created by Gail Sauer ND, an associate of Balanced Living Massage Therapy and Wellness. Gail is a licensed and established Naturopathic Doctor, Seneca college professor, regular lecture at Wellspring Sunnybrook, yoga instructor and athlete who brings her experience in nutrition, lifestyle counselling, weight loss, mind-body medicine and exercise therapy to ease your transition to healthier living.
What can you expect from the Wellness Weight Loss program?
Wellness Weight Loss endeavours to generate a fun, positive and supportive environment for participants attempting to achieve weight loss by means of embracing health. Changing your life is not easy: our weight loss program provides you with the foundation, knowledge and encouragement you need to make a lasting transformation.
Weekly 60 to 75-minute, group meetings will cover a variety of research-based topics from exercise to emotional eating and from meal planning to stress and sleep. Participants will be equipped with a weekly nutrient –rich and satisfying recipe which adheres to the principles introduced by the program.
Participants can expect a change in weight (1-2lbs of weight loss/week, depending on body composition and goals), increased energy and vitality, diabetes and heart disease risk management, improved sleep and a greater sense of wellbeing. Most importantly, participants will experience a supportive approach to managing lifestyle habits with fun, motivation and maybe even a little laughter.
***Please note: Wellness Programs are also offered to corporations at your place of business***
We are excited to announce that the Markham Economist & Sun newspaper has released the names of the winners in the "Readers' Choice Awards" for 2010. The award for best Massage Therapist in Markham went to Fiona Thomson RMT of Balanced Living, the award for best Reflexologist again went to Fiona, and the award for best Homeopath in Markham went to Dr. Gail Sauer ND (Homeopathy is only a very small component to what she does as a Naturopath).
With this years awards, it brings our total up to 6 Readers Choice Awards, in just 5 years that the clinic has been open.
Thanks to all our patients that believe in us, and voted this year.
According to the National Center for Complementary and Alternative Medicine, massage therapy is a practice dating back thousands of years. References to its uses have been found in ancient writings from Greece, Rome, Japan, China, and Egypt.
Massage therapy first became popular in North America in the mid-1800s. It was done for a variety of health reasons, and complemented with the mineral essentials of natural hot spring resorts so fashionable at the time. In the 1930s however, because of advancements in other medical treatments at the time, massage therapy fell out of general favor. However, in the 1970s it made a return, due in part to athletes who discovered its benefits in preparing for, or recovering from, strenuous workouts.
Massage is used in both conventional and alternative medicine therapies. There are more than 80 different types of massage therapy.
The well-known Swedish massage uses long strokes, kneading, and finger pressure on tight or knotted muscles. Trigger point massage uses deeper, more focused pressure on knots that form in muscles. Shiatsu massage applies varying, rhythmic pressure from the fingers on parts of the body that are believed to be key to the flow of vital energy called chi.
In all types of massage, therapists apply pressure and movement mostly with the use of their hands and fingers. However, forearms, elbows, and feet may also be a part a therapist's technique.
Why Massage Therapy?
Experts estimate that nearly ninety percent of disease is stress related. Now more than ever it's imperative that people make the most of self-care options to help decrease and manage stress levels. Massage, the application of soft-tissue manipulation techniques to the body, has been shown to reduce stress and fatigue while improving circulation.
People are often stressed in our culture. Stress-related disorders make up between 80 to 90 percent of the ailments that bring people to family-practice physicians. One of the complaints heard frequently is that physicians don't touch their patients any more. Years ago, massage was a big part of nursing. Now nurses for the most part are as busy as physicians.
In a Massage Journal interview, Dr. Joan Borysendko states, "I believe massage therapy is absolutely key to the healing process not only in the hospital environment but because it relieves stress. It is obviously foundational in the healing process anytime and anywhere."
At this time of the year we have several runners and triathletes coming in with an assortment of injuries. Most of these injuries involve the legs, low back or shoulder, a treatment modality we have been using with some success is Kinesio taping. Below is a short write up we found.
Kinesio tape...It's magic tape to several of my patients! By Gary Mihoces, USA TODAY There is an entirely different school of taping. It uses just a few strips of placed elastic, cotton tape. No encasing.Called kinesio taping, it originated in Japan about three decades ago. There are kinesio taping procedures for all sorts of muscle and joint problems. The tape is meant to be left on for several days.Kinesio taping for lower back pain, for example, involves two vertical strips on each side of the spine and one horizontal strip over the strained area."There is a method to the madness," says John Jarvis, director of the Kinesio Taping Association, a division of Albuquerque,-based Kinesio USA, a company which imports kinesio tape from Japan for sale in the USA and Canada.Jarvis says kinesio taping "corrects muscle function, improves circulation of blood and lymph, repositions the joint and relieves pain."The placing of the tape along muscles is aimed at assisting movement. "As the muscle fibers contract, Kinesio Tape supports the contraction by pulling and stimulating the skin and muscle back towards the origin," the Kinesio Taping Association says in its literature. It says the lifting of the skin by the tape (which has adhesive activated by body heat) allows lymph to drain more freely."It's completely different from what they (athletic trainers) were trained to do." says Jarvis. "They were going to immobilize something. This is encouraging range of motion."Kinesio USA originally had tape that came in hot pink and blue. It has added beige and black to accommodate teams that don't want it to clash with their colors.In his 2003 book Every Second Counts, Tour de France champion Lance Armstrong noted his team used "a special hot-pink athletic tape that came from Japan and seemed to have magical powers."Armstrong added: "Sometimes we'd be so wrapped up in hot-pink tape that we'd look like dolls, a bunch of broken dolls But the tape worked, so we kept it, because it could fix things."Jarvis says, "The Lance thing really helped us" and that kinesio taping has the attention of athletic trainers.
If you think Kinesio taping maybe of benefit to you, please call to book in an appointment at 905-209-1005
Spring is always a busy time at Balanced Living. We have provided Massage Therapy and Naturopathic Medicine at several special events including; Fit for Heart, Angus Glen 10 mile run, Legacy run and regular talks at local buisnesses. We have also made some changes in the clinic. We have added a new luxurious massage table, which will only enhance the already amazing pregnancy massage threatment. We have also changed around Room 2 to make the Naturopathic visits seem more relaxed and functional. Ask about our Acupuncture treatments and Homeopathic remedies that may enhance your health and healing. The best way to know what would suit your needs is to make an appointment with Gail Sauer Naturopathic Doctor.
Jennifer Corey RMT has returned from maternity leave and is treating patients Tuesday to Saturday for the summer. Don't be disappointed, book in with her today! Stay tuned for details on our BIKE REPAIR CLASS we will be offering in the next few weeks.
Another day in paradise! Yesterday our racing and training on the men's and women's alpine courses was cancelled again, not because of warm temperatures, but because of the amount of snow we received.
So after a short break, several of the medical team members and I went powder skiing on Blackcomb. Let's just say this Ontario boy needs more practice skiing powder. Later in the day I went to watch "Fiest" in concert at the medals plaza, and on my way out I was invited to the Austria house by the medical team from the sliding centre. Many of the larger countries have gathering places or houses for their followers. The Austria house is an eco-friendly house built for the event, and after the Olympics will be donated to the town of Whistler. Last night the house was packed with Austrians celebrating there gold medal in men's biathlon.
All the staff where dressed in traditional clothing, with an Austrian band playing in the background and great food for all.
Today is another day off for the men's course, as the women's downhill is being run. Thursday will be training runs for the super combined race, which combines a downhill race and a slalom run.
I will try to post more pics of training on Thursday if I get a chance.
