Markham Location – News & Announcements

By Administrator 0 Comments Health Tips, Markham

Health Tips for Healthy Weight Loss

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Delicious food may be tempting over the holiday season, but do try your best not to binge over meals. There are no miracle pills nor quick-fix solutions for weight loss.  A successful weight loss plan requires acceptance, willingness, patience and dedication. You want a weight loss strategy that is sustainable over the long-run. The truth is, you cannot out-exercise a poor diet. Your food and nutrition choices are the key factors toward building a healthy body and a slim waistline. Follow these 5 tips to help you jump-start your weight loss journey:

 

TIP #1: Begin each meal with a glass of water and aim to eat until you are 80% full. Don’t worry, you’ll have another chance to eat at your next meal.

 

TIP #2: Make it a routine to exercise at least 30 minutes, 3-5 times a week, with moderate intensity (enough to break a sweat). We often treat exercise as a burden, but it shouldn’t have to be that way.  You are making the best investment of a lifetime, which is your health.

 

TIP #3: Track your calorie in’s and out’s with a convenient smartphone app such as MyFitnessPal, Lose-It, or Lifesum. Knowing what you are consuming and expending will let you know how healthy your food budget is. It will also help you make the adjustments you’ll need to reach your fitness goals.

 

TIP #4: Eat less C.R.A.P.: Carbonated beverages, Refined sugars, Artificial additives/sweeteners, Processed foods.

 

TIP #5: Eat more F.O.O.D.: Fresh vegetables & fruits, Organic proteins, Omega-3 fatty acids, Drink more water.

 

 

Always consult with your primary care provider before taking anything that could potentially affect your health. Book an appointment with a Naturopathic Doctor to begin your weight-loss journey and learn how to stay fit for life. Stay connected for upcoming health talks about healthy weight loss and becoming the best version of yourself.

By Administrator 0 Comments Health Tips, Markham

Athlete’s Foot

Athlete’s foot is a fairly common foot condition and is a fungal infection of the skin on your feet.  While it can easily be treated with prescription anti-fungal creams, you want to avoid it if you can.  Fungus thrives in warm, moist environments.  Avoid walking barefoot in communal areas such as swimming pool decks and locker room change rooms.  Wash your feet daily using soap and water, ensuring to dry well in between the toes.  If your feet have a tendency to sweat a lot, use rubbing alcohol and a cotton ball to swab between your toes.

Contact us to book an assessment today!

By Administrator 0 Comments Health Tips, Markham

Breathing

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It’s funny but breathing is something we do all day every day but people can be doing it “wrong” (For the record, there isn’t a wrong way to breathe, just less efficient ways). To breathe more efficiently, you want to breath diaphragmatically. Here’s how:

  • Relax your body, especially the neck and shoulders
  • Place one hand on your stomach
  • Breath in through your nose and feel your hand expand outwards
  • Breath out through your mouth and feel your hand sink back towards your spine

This is the most efficient way to breathe. Take a look at your breathing in a mirror. If you are not using your belly but using your chest and neck muscles to breathe, you are using the wrong tools for the job. Try diaphragmatic breathing to relax those chest and neck muscles or just to breathe more efficiently.

By Administrator 0 Comments Health Tips, Markham

Channel your inner Kung-Fu Master!

Balance and proprioception (where your joint is in space relative to the rest of your body) play an important role in everyday activities:

– walking on the sidewalk and suddenly the curb dissapears (or you didn’t notice it!)

– walking on uneven terrain or an unexpected hole

– performing basic activities of daily living and knowing how your form is (and what it should be)

– balancing and recovering when you find out there’s ice under the snow on the sidewalk

Single Leg Stork Stance

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A simple everyday exercise where you stand on the floor supported by each leg for 30s at a time.

-stay close to a wall or railing you can grab on to if this is difficult for you

-try this on a pillow if this is too easy

Contact Form and Function’s Kung Fu Master John for more tips on how to improve your balance