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Spring Slim Down!

Hopefully Spring will actually arrive soon!
In the meantime, it is time to get ready for the shorts and bathing suits!
Have you gained a few extra pounds over the winter and in need of a Spring Slim Down? Here are a few tips to shed a few unwanted pounds:
Start your day with a healthy serving of protein such as a smoothie or egg whites. Protein for breakfast will help to manage blood sugar levels and curb sugar cravings throughout the day.
Try to eat smaller balanced meals every 4 hours. This will also help with blood sugar and will also help to boost your metabolic rate.
Eat your carbohydrates (breads and grains) earlier in the day, lunch is best. This will give the body time to convert the sugar from carbs into energy and you store less fat than if you ate the carbs later in the day. Try to make your carb cut off time 4pm!
Avoid eating in the evening. Try a nice herbal tea in place of the night time snacks.
Increase diurectic foods such as asparagus, spinach, berries and artichokes. These foods will keep your cells hydrated and naturally detox your liver.
Form and Function offers specific Weight Loss Programs to help to achieve your optimal weight. Log on our website today for information!
In good health!
Mary

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Dr. Jim Feng is a Finalist for the..

Dr.Jim Feng was nominated for one of the top young entrepreneurial awards in Markham.  The #ASPIRE award and the Markham Board of Trade @YPC picked Dr. Feng as one of the finalists for their ASPIRE business award for his work with Form & Function @ffclinic.  Congrats!

By Administrator 0 Comments Health Tips

Spring Season Footwear Tips

As we anticipate the warmer weather, everyone is eager to bring out their spring/summer footwear and ready to set aside the bulky footwear that they have been wearing for all those winter months.

Flip flops are usually the most popular and convenient choice for footwear, however, they can increase your risk of developing foot problems.  They lack the proper support to the arches of your feet.  There is also a lack of stability to the back of your foot as the flip flop has no ability to hold your foot in a stable position.  Blisters and calluses can form in certain areas of your feet due to the constant friction.  Your toes are exposed, making you more prone to injury.

Ballerina flats are also a popular trend but unfortunately they do not provide the adequate support your feet needs.  They may feel light on the feet and are easy to wear but it may be better to consider wearing footwear that would provide more stability, cushion and support to the feet.  You can increase your risk of foot pain at the heels and balls of the feet.

Flip flops and ballerina flats can be worn for short distances, but should not be worn on a regular basis.  Be sure to switch up your footwear from time to time, as you can develop fungal infections!

For more information, regarding your foot health and whether you are wearing the proper footwear, feel free to contact Jennifer Lam, the Chiropodist at the Form and Function Clinic.

By Administrator 0 Comments Health Tips

Spring Season Footwear Tips

As we anticipate the warmer weather, everyone is eager to bring out their spring/summer footwear and ready to set aside the bulky footwear that they have been wearing for all those winter months.

Flip flops are usually the most popular and convenient choice for footwear, however, they can increase your risk of developing foot problems.  They lack the proper support to the arches of your feet.  There is also a lack of stability to the back of your foot as the flip flop has no ability to hold your foot in a stable position.  Blisters and calluses can form in certain areas of your feet due to the constant friction.  Your toes are exposed, making you more prone to injury.

Ballerina flats are also a popular trend but unfortunately they do not provide the adequate support your feet needs.  They may feel light on the feet and are easy to wear but it may be better to consider wearing footwear that would provide more stability, cushion and support to the feet.  You can increase your risk of foot pain at the heels and balls of the feet.

Flip flops and ballerina flats can be worn for short distances, but should not be worn on a regular basis.  Be sure to switch up your footwear from time to time, as you can develop fungal infections!

For more information, regarding your foot health and whether you are wearing the proper footwear, feel free to contact Jennifer Lam, the Chiropodist at the Form and Function Clinic.

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Spring into Action!

Spring is arriving soon! As the weather gets warmer, a lot of people want to start a new exercise routine or get back to an activity they have done before. Be careful! Injuries are extremely common during this time of year. Here are some tips to start/return to spring activities and minimize injury.

Starting a new activity
If you are trying something new, make sure you do it within reason! For example, if you are starting running, doing it 5 days a week is definitely too much. Try giving at least a day or two in between to rest your body and allow healing. That translates to roughly 3 times a week at most. Do this for at least 2-3 weeks before increasing your activity level. By easing yourself into the activity, you have a lower chance of sustaining an injury.

Returning to an activity
“I was only doing ____insert activity here_____ the same amount of times per week as last spring. Why am I injured?” If you have not been doing an activity all winter, do not judge your activity level based on your performance last year. It only takes muscles 2 weeks to start shrinking and to get weaker so you must ease yourself back into activity. Conversely, it takes roughly 2 weeks to start building muscle again so start gently and let your body build up the necessary muscles to do your activity. Start off with 2-3 times a week at most for 2-3 weeks. You can then increase your activity level.

Injury prevention
Unfortunately, even if you ease yourself into activity, not all injuries can be prevented.  However, you can take further steps to minimize injury. No matter what physical activity you are interested in (ie running, gardening, tennis, etc.) there are physical demands needed on your body. You can talk to a Physiotherapist or Chiropractor to develop a personalized resistance training program that will strengthen the muscles needed for your activity. Doing these exercises as prescribed can help minimized potential acute traumatic or repetitive stress injuries.

Furthermore, listen to your body! I cannot stress this enough. It is normal to be sore after exercising but you should not be in pain. Let the soreness subside before doing the activity again. If you are in pain, see a Physiotherapist or Chiropractor.

I will use running for one last example but you can substitute any activity into this phrase. Remember:

“If you are planning to run to get fit, you should be fit to run first!”

Manni Wong, Registered Physiotherapist