By: Katrina Fiore, Thrive Family Health
It seems that 2019 is going to be yet another fast paced year with us already skimming past the first week of January. Yesterday it was December 18th
and I was picking up some last minute stocking stuffers at Winners, and then it was all of a sudden 11:59 pm and I heard my loved ones around me chanting, “Three! – Two! – One!” and we all were yelling, “Happy New Year!!” I find that it’s very simple for one to say that they are going to achieve all of our goals before the New Year actually
kicks in. I don’t know about you, but I thought of so many different meal preparation ideas. I looked on Pinterest at healthy recipes I could incorporate into my diet with the use of my versatile Crockpot, and I made an oath
with myself to ditch my after work Netflix binge habits and go to the gym for a change. At the beginning of the year, we’ve all been in that spot that we want to improve ourselves, make more out of our same ol’ weekly routine, and become a healthier, more determined version of ourselves. At the end of the day, it’s in our hands only to achieve these outstanding goals. Is that so much to ask of ourselves?The answer is NO, my wonderful Thrive friends! We are all able and capable of meal planning for the week on a work shy Sunday, dragging ourselves to the gym after a dragged out day of sitting at a desk, and finding an activity that helps us both physically and mentally whether that is short term or long-term. After reading The Conversation’s article, Top Five Ways to Boost Your Health in 2019,
I found some beneficial tips that can be used to start of 2019 the healthy, and how to stick with these alterations throughout the year. According to recent statistics, the wellness industry was worth $4.2 trillion in 2017, and keeps growing as we approach the year 20191
. Taking into account these high numbers, it’s definitely time to jump on the health bandwagon so that we can truly thrive
, don’t you think?
“Eat your fruits and vegetables”. You’ve surely heard this from time and time again growing up from your nagging parents, and hey you may even be that nagging parent now. However, this statement will never not be true. Science is gathering more and more research every day that a vegan based lifestyle is the best thing for our health in the long run. Whether that’s true or not, incorporating fresh fruits and vegetables can only benefit your health. Not only does it make your skin glow, it has a major impact on brain function. It is proven that for every additional 100 grams of fruit or vegetables eaten, there is a 3% reduction in the risk of depression. In the winter months, it’s easier to fall into a depressive state, as the weather is colder and it’s gloomy outside. I’d like to think that nobody would like to begin their “new year, new me” phase with any sort of depressive thoughts. Well! Eating fruit and vegetables can help you decrease these tendencies that the winter season may bring. If you feel like you need more of a boost than what eating your daily dose of fruits and vegetables provide, then Polyphenols may be a beneficial thing to add to your morning this year. Polyphenols are micronutrients that we get through certain plant-based foods. Certain foods have a higher dose of Polyphenols than others. These types of fruits and vegetables include dark berries, apples, peaches, nuts, and seeds. They’re packed with antioxidants and potential health benefits.These phytochemicals are naturally occurring fruits and vegetables, and are responsible for helping you to stay healthy. Unlike vitamins, they aren’t essential to our health, but they do prevent diseases and keep the body working effectively by keeping the immune system strong and giving us an anti- inflammatory effect. They are especially beneficial to take if one has an existing health issue, such as diabetes, cancer, or cardiovascular. They may help prevent the progression of these issues.
Though eating healthier is a way to improve our overall health, sitting less is also a way to help our bodies. Sometimes it can be difficult to incorporate exercise into our busy schedules. It almost seems like we’re always sitting, don’t you think? Whether you’re at your desk at work, you’re in class, or on the TTC. That’s the underlying issue, and you have to train yourself to change that starting today! Exercise not only helps reduce the waistlines, but also helps create the right balance between energy in and energy out. What I usually do that forces me into a workout routine for the week is pre – paying for my workout sessions or buying a gym membership. I will pay in advance for my activity online (thank goodness everything is online now-a-days). This forces me to bundle up, and face the bone chilling wind that winter has to offer.
It’s funny that I just told you to minimize the act of sitting in the New Year, and now I’m going to tell you to get more sleep as well. According to The Conversation, a healthy adult should be getting at least 6 hours, and a maximum of 9 hours of sleep throughout the night. A better night’s sleep not only keeps your brain ticking for the day ahead, but also improves your dietary intake. If one is suffering from sleep deprivation, they are more likely to crave food than they would if they had gotten a proper amount of sleep the night prior. According to research, sleep deprivation can increase your daily intake by 400 calories. That being said, make sure to get a good night’s sleep, but don’t overdo it as too much sleep also increases the risk of heart disease, diabetes, and obesity.
If you’ve already made it this far on my health rant, you might as well hear about how drinking more water can better your health as well. I know, you’ve heard it time and time before. Some days you can’t tell whether or not your headache is from your lack of water, the weather or lack of exercise. Majority of the time, it’s probably from that basic necessity of life that oh right! You need! According to recent studies, even being 1% dehydrated can impair your ability to concentrate. This can either impair your performance at work or at school, and can increase your stress levels (and who needs that in 2019?). In order to tell if you could use more water in your diet, you need to check what colour your urine is. If your urine is bright orange, then you are lacking water and need to dose up. The perfect colour for your urine is pale straw, and if you obtain that you are perfectly hydrated. Keep it up!
The underlying area that these tips and techniques help with is stress management. Actively contributing to your health through eating your fruits and vegetables, taking a supplement, minimizing the Netflix binge watching by taking up a fun activity, getting a good amount of sleep to work that brain of yours, and drinking water like it’s wine are just the minimum of what helps reduce the stress in your life. But boy, do they ever make a difference!
As the temperatures begin to cool and our schedules begin to look hectic, we can all succumb to that first seasonal cold. Cold and Flu season may not be here yet, but we know that it is on its way!
We at Thrive wanted to give your immune system a little boost by giving you some ideas on what you can incorporate into your diet that might help you fight off those nasty germs.
Immune Boosting Foods:
Add some garlic to your dishes and not only enhance the flavours of your foods, but also allow your white-blood cells (aka. The Cold Fighters), to flourish and increases the efficiency of antibody production. This means your body is able to fight off any virus more easily, and makes the long cold and flu season a bit shorter. Have trouble digesting garlic? Try taking out the green root in the centre of each clove to make those garlic burps a bit less potent.
Lemons, limes, grapefruit, oranges- you name it- if it’s a citrus, it has Vitamin C. Increasing your Vitamin C intake naturally increases your immune efficiency, which is exactly what we need for this time of year. If you need an easy way to add a bit more Vitamin C into your diet, as well as help increase your water intake, try adding lemon to your morning glass of water. Not only do you instantly have flavoured water, you start off your day right with a bit of Vitamin C!
Have you been noticing this spice everywhere these days? Us too! But for good reason- turmeric is a natural anti-inflammatory and more recent studies show that it also might be good for reducing fever. So drink up those Turmeric lattes and eat up some Indian curries and you may be helping your health!
These beauties have twice the amount of Vitamin C as citrus, and the added bonus of beta-carotene which is great for healthy skin. Add some to your stir fry or simply eat as a snack with hummus (perhaps garlic hummus?) and your body will thank you!
Ginger works in the same way as Vitamin C and can help you avoid a cold. It can also help if you are just starting a cold by relieving your sore throat. Feel a tingle in your throat? Boil some ginger and lemon to make a natural tea that soothes the throat and boosts your immune system. Add a bit of honey and you have a sure fire way of fighting those cold systems.
For an easy way to combine some of these great immune-boosting ingredients (and some not mentioned here), check out this Turmeric Pineapple Kiwi and Kale recipe:
2 cups frozen pineapple
¾ cups unsweetened almond milk
½ tsp turmeric
2 cups Kale
Blend all ingredients and enjoy!
Thrive is thrilled to announce that it has been selected as the 2018 Consumer Choice Award winner in the category of Naturopathic Medicine in the Toronto Central Region!
It has always been Dr. Kristin Heins’ mission to provide individualized and holistic care where her patients receive truly specialized treatments that support both their mental and physical well-being. Dr. Heins is extremely grateful to be recognized for her work and will continue to provide current and future patients with optimal care to help them feel their absolute best.
Thank you from the entire team here at Thrive for this incredible honour!
Summertime carries with it an energy of excitement, enjoyment and freedom. The days are longer, the weather inviting. For many, we translate this energy into a lifestyle that includes more barbeques, social events, alcohol and often less nutritious food choices. With so few months to enjoy social time comfortably outside with friends, I think switching our mindset from “avoidance” to “improved” is a great way to approach food and alcohol consumption this summer. Many patients come in and ask how to make reasonable improvements to their summer routines and so decided to share a few tips and suggestions in this month’s newsletter:
• Loading up on creamy side dishes and red meat barbeque is not great for heart health or our waistline. Opt instead to grill vegetables on the bbq and experiment with salmon and fish recipes that cook in a flash and are part of the heart-healthy Mediterranean diet.
• Alcohol intake is typically a calorie exploder in the summer. Try and clean up your drinking, to the extent this can be true, by using clear alcohol (vodka, gin, tequila) and mixing with low sugar and low sodium options like soda stream water with lemon and lime slices or low sodium San Pellegrino. Remember also that most beer and many vodkas are wheat-based …. so if this is a food group you try and avoid in food form it is typically best avoided as an alcohol also.
• Most of us are more social in the summer. Try making socializing and connecting with family and friends the “treat” and not use social events as a reason to have two plates of dessert.
• Bring nutritious and seasonal fruits and vegetables to parties or have them out at your own! Opting to pick at these as snacks between meals is a great way to fill the urge while also being good to your body.
A Word on Blood Services and Our Community:
Many of us know that donating blood can save lives. Medical advancements make it so that today, a number of blood related diseases like leukemia, aplastic anemia, certain metabolic disorders and inherited immune system diseases can also be treated with donated stem cells.
In September, Thrive has decided to have information available at the clinic for patients looking to learn more about donating blood services. We want to offer patients more detailed information on steps and facts about blood donation and registering to be stem cell donor. Keep your eyes and ears open and don’t forget to pick up your fact sheet when in the clinic.
If you want more information today, start by checking out www.blood.ca
By: Dr. Kristin Heins ND, RP (qualifying)
Just a reminder that Thrive now has an osteopath, Marine Burkhardt!
Marine received her DOMP (Diploma of Osteopathy Manual Practitioner) from the Osteopathic College of Provence (COP) in France in 2017 after a 5 year training period.
She has a holistic approach to Osteopathy and adapts her treatment according to the patients unique needs. She practices visceral, cranio-sacral therapy and various joint techniques.
She has a special interest in care for children, newborns and pregnant women. Her graduation thesis studied postnatal treatment of mothers with breastfeeding issues. In her studies, she practiced cranial techniques with the goal of impacting lactation hormones to stimulate and regulate milk production. Very promising results were visible during these studies, which encouraged her to further pursue investigation of these techniques.
The range of her techniques is beneficial to all kind of patients. As an osteopath, she treats athletes who train and need maintenance care on a regular basis or are recovering from injuries. Her techniques are also very helpful in stress-management and various physical conditions, including chronic headaches.
She will welcome you in French and in English.
Her hours are as follows:
Wednesdays 8:30am-12pm, 3:30pm-7pm
You can book your initial appointment online or call the office at 647-352-7911.
As school starts back up, many families start to anticipate, or fear, cold and flu season. Yikes! Naturopathic treatment for colds and the flu can help reduce symptoms and shorten illness time; but, an even better approach for the fall is prevention. Take active steps to boost your family’s immunity and reduce exposure to the germs that get you and your little one(s) sick in the first place.
The body’s immune system works to ward off and kill germs that we are exposed to. Children are more vulnerable to sickness because they are still ‘growing’ an immune system…and because they touch everything!! In order for an immune system to function optimally, it requires adequate nutrients, proper rest and balanced exercise. While these principles may seem basic, they can be tricky to implement regularly in a busy household. Below are some specific strategies to help you maximize your children’s health. Apply them to yourself and double the benefits.
- Keep a routine bedtime that ensures your child stays well rested through the winter. White blood cells (the guys that fight germs) multiply most while we sleep.
- Enroll children in lessons or make time as a family to engage in activities through the fall and winter – be it swimming, skating, skiing or sledding.
- Increase protein, vitamin C and zinc in your family’s diet as they are all required for optimal immune system function.
- Reduce germ exposure through regular hand washing and proper nasal rinsing. Sound strange? If we breathe in germs and they grow and multiply, in part, in our nasal passages, cleaning them out regularly also flushes out the germs. Infant and child nasal rinsing products are easily available through health and drug stores and are best used in the evening
Last week Naturally Savvy hosted a fantastic Twitter Party to teach strategies for reading food labels and ingredient lists! We had the pleasure of gate-crashing and offering our two cents to this incredibly informed and well-run chat. We came away inspired to promote label literacy here on the Thrive Health blog.
While there were plenty of label-savvy participants at the party (and some very qualified, awesome hosts and sponsors!) some of the parents present admitted that they don’t really know what to look for when reading food labels, or often neglect to read labels at all. This is very normal. Firstly, we’re all incredibly busy, and nobody wants to double their grocery store time by reading the finely printed ingredient lists on everything they pick up. Secondly, many parents don’t skip the ingredient list out of a willful negligence of nutrition- they are led to trust a product by many other factors that make an impression on shoppers long before the label. Food packaging can trick us into thinking we’re making an informed, “good” choice.
Here are some of the packaging ploys that lead us to believe something is healthy without reading its ingredient list.
Just because a product is fat-free or sugar-free doesn’t mean it’s healthy. At all. In fact many products that have been chemically engineered to be free of fats and sugar have other unhealthy modifications. These products may still contain synthetic flavours, artificial colours, artificial sweeteners, thickeners and more. Additionally, foods that boast a “fat free” claim uphold a societal misconception about fats- that they are all dangerous, unhealthy, or contribute to being overweight. In reality, healthy fats are vital to a balanced diet, and for maintaining a healthy weight.
Made with real…
If a food product is bragging that it’s made with real fruit, vegetables or any other ingredient, beware. This is a clever way of getting around the fact that it’s also made with many other ingredients that are not real. Made “with” is not the same as “made up solely of…” By this tactic, a fruit punch containing only 25% real fruit juice can still claim “Made with real fruit!” Unless you see a “100%” check your label to see how much of a product is indeed “real.”
Lots of food products contain claims about their nutritional quality right in their name. But just because something claims to be “smart” “healthy” “light” or “natural” doesn’t mean it’s a nutritionally balanced or beneficial choice. The worthiness of a product can’t be found in its name- it can only be found on that food label.
So what are the top food label culprits?
High-fructose corn syrup: This is a widely used sweetener that appears in many packaged foods especially sweet treats for children. It boosts calorie content, functions as a thick, concentrated sugar substance, and offers no nutritional value to a food product. Avoid low / no calorie alternatives especially if they contain artificial sweeteners. Natural sweeteners like stevia and honey are a better choice.
Artificial flavours: Naturally Savvy makes a great point about artificial flavours: they could contain anywhere from one to fifty different chemical ingredients. Our thought? Why combine dozens of synthetic chemicals to mimic a real, natural flavour? There are so many delicious flavours and colours found in natural foods that there’s no reason to chemically manipulate our tastes.
Nitrates/Nitrites: Typically written as sodium nitrate or sodium nitrite, these are most commonly found in processed and packaged meats. The alternative to using these products is buying fresh chicken or turkey, cooking it in whatever manner you prefer and slicing it up to use in salad form (ie. Chicken salad) or in sandwiches over the following few days.
MSG: Monosodium glutamate is a commonly-used additive in many packaged foods, especially soups, sauces, prepared meals, and frozen foods. As with many of our food culprits, the easiest way to avoid MSG is to try and limit your consumption of pre-packaged foods. If you can’t avoid buying prepared foods, buy them fresh rather than frozen.
If you have any food label questions, drop us a line here, or on our Facebook page –we love to help families make informed choices. Happy (and healthy) grocery shopping to you!
In her blog post “Why Feed Kids Healthy NOW?” nutritionist Lauren Talbot points out how lucky parents are to have the opportunity to instill good eating habits in their children right from infancy. As she reminds readers- and as we’ve mentioned on our blog before- not only is a baby’s development affected directly by prenatal diet, but newborn infants begin to develop taste preferences from their earliest feedings. From birth, we have a responsibility to guide and direct our children’s diet- this is a big responsibility, but we’re fortunate to have it.
Raising a child from infancy can offer an opportunity to encourage certain tastes, food preferences and understandings of nutrition… but what about when we want to influence eating habits at a later stage in development? Talbot mentions how challenging it can be to break the ingrained eating habits of older children and adolescents, which she’s experienced firsthand as a stepmother. At this point, children have already come to expect and crave certain unhealthy foods because they’re such a regular part of their lifestyle. This doesn’t just apply to particularly lackadaisical families either- let’s face it: most of us have an appetite for foods we could certainly do without. We recall craving unhealthy food as children, as adolescents, and even as nutritionally-minded adults.
So how do processed, sugary, high-fat and junky foods sneak into so many children’s diets? A large part of it is our own leniency. In order to truly adopt the cleanest, most healthful eating habits, Talbot says we need to make a critical shift in our attitudes. She suggests that we redefine how we conceive of “normal” eating, and stop making allowances for unhealthy foods on account of how mainstream they may be. She stresses the importance of adult guidance, reminding us that “it’s okay for children to be different from the norm.”
It’s true that the “norm” is far from optimal. Just think of the many factors that contribute to our conceptions of customary eating behaviours: we see other families eating a typical North American diet; we find the same packaged foods lining our grocery store shelves; we are surrounded by cheap and readily accessible fast food options. These things all shape our views of acceptable eating patterns and make healthy, organic eating seem different, difficult, and deviant.
We need to set a positive example for our children to help make healthy eating habits seem (and in fact become) more common. Let’s strive for a culture in which healthy, whole food choices are what’s normal. In the meantime however, it’s important that we make the choices that are best for our health, regardless of how irregular and inconvenient they may seem in comparison to those around us.
Teach your family to share your priority of clean eating. Teach them to choose fresh, whole foods. Teach them the value of food preparation and empower them with the skills to nourish their bodies. By doing these things, together we can help to create a new “normal.”