By Administrator 0 Comments Health Talk

The Best Exercise That Not Many Know

TURKISH GETUP HEALTHTALK NEWSLETTER NOV 2014

Welcome to another Health talk Newsletter!  This month’s piece, written by Dr. Paul Oh is all about the best exercise that no body knows. Click here for more info: TGU

 

The Turkish Getup (TGU) may be the best exercise nobody knows! Legend has it that traditional strong men in eastern Europe would not allow you to do exercises until you could do a TGU 100 pounds with each hand.  Click here for more info: TGU

 

Simply put, the TGU is getting up and down to the floor using a weight.  Click here for more info: TGU

 

This exercise is so effective that I have used portions of the TGU during the rehab process.  Click here for more info: TGU

 

If you have any questions about the getup, please don’t hesitate to contact the Form and Function clinic.  Click HERE for more info: 

 

 

 

 

 

 

 

 

 

 

 

 

By Dr. J 0 Comments Health Talk

Get Stronger Now!

Welcome to another Health talk Newsletter written this month by Markham Physiotherapist Manni Wong.  This month’t topic is on pre-habilitation: preventing injuries an prepping for surgeries.

July2014Newsletter

By Administrator 0 Comments Health Talk, Health Tips

March is Nutrition Month – Simply Cook and Enjoy!

March is Nutrition Month – Simply Cook and Enjoy!

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As many people may know, March is nutrition month with the topic this year being “Simply Cook and Enjoy!”, with the goal of encouraging those all across Canada to eat better and enjoy food that is good for you. As well, this year’s theme focuses on serving up practical advice on cooking and food skills from dietitians, the food and nutrition experts.

Home cooking is an important skill to have for good health. Due to time constraints, people often find it difficult to prepare meals at home and are forced to rely more on processed and prepared meals. Having cooking skills is also essentially important in order to educate others, such as your children, so that they will have these skills and be able to feed themselves when they grow up. Of course, there are long-term implications of a poor diet on health.

Try some of these helpful tips and tools to help you and your family make healthier choices and of course, Simply Cook and Enjoy! These tips are to help you make good use of time and not only improve your ability to have more home cooked meals, but also reduce spending on going out for meals! There are 8 so far for the first eight days of the month:

1. Simplify weekday cooking. Prepare some ingredients in advance.

2. In a hurry? Take a kitchen short cut with healthier convenience foods like pre-cut veggies.

3. Feel sandwiched for time? What could be simpler than a sandwich for supper? http://ow.ly/qkqKE

4. Time-crunched? Good-for-you meals can take less time than take-out! http://ow.ly/qkrkv 

5. Double up! Make a double batch of breakfast on the weekend to enjoy during the week.

6. Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.

7. Make a no-fuss meal with just six simple ingredients or less! http://ow.ly/qkrVe

8. A few good kitchen tools, like sharp knives and a blender, can make cooking a whole lot easier!

 

Additionally, visit dietitians.ca this Nutrition Month for inspiration and information from Registered Dietitians:

• Access eaTracker to review your food and activity choices, analyze your recipes, plan your meals, and more.
• Download free smartphone apps eaTipster for a nutrition tip a day, and Cookspiration to inspire you to cook.
• Watch videos with advice from Registered Dietitians.

Facebook: /dietitiansCAN

Website: www.dietitians.ca/nutritionmonth

Twittier: @dietitiansCAN

For more information and tips on how to adopt healthier eating patterns, Registered Dietitian Arin Taub at Form and Function Health and Wellness Clinic will be happy to help. Do not hesitate to book an appointment at your earliest convenience.

Eat well and stay active!

By Administrator 0 Comments Events, Health Talk, Uncategorised

HDL : How to Get It Up

A cholesterol test has several components, one of which is HDL (high-density lipoprotein), which is often referred to as “good” cholesterol. HDL is thought of as the healthy cholesterol because it removes excess bad cholesterol (LDL) from your body. Men should aim for an HDL of  > 1.1 and women > 1.3, or the value recommended by your doctor.

Higher HDL = Lower heart disease risk

Here are 5 tips to help raise your HDL cholesterol:

1. Eat more foods high in monounsaturated and omega-3 fats

•ex: soy foods, seeds, nuts, ground flax, fish, seafood, canola and olive oils

2. Eat more plant protein

•ex: chickpeas, lentils, split peas, beans, soy milk, tofu

3. Eat more vegetables and fruits

•Aim for 4 vegetables and 3 fruits per day

•1 serving= ½ cup cut up raw or cook fruits/vegetables OR 1 cup of salad greens OR 1 tennis-ball size fruit/vegetable

4. Avoid foods containing trans fats

• ex: commercial baked goods, hydrogenated margarines, deep-fried foods

• Look for 0% trans fat of the Nutrient Facts Table

5. Be more active

•Aim for 60 minutes of exercise per day including aerobic activities (i.e. swimming, walking) and resistance training (i.e. weight lifting)

HEALTH TALK REMINDER: NEW YEAR, NEW YOU–Nutrition and Exercise Tips for Weight Loss is coming up tomorrow, Saturday January 18th at 12:30pm in the aerobics studio at Club Markham with Registered Dietitian Anna Gofeld & Personal Trainer Akhil Dawda. Don’t forget to reserve your spot at Form and Function front desk by phone 905-604-9355 or e-mail reception@formfunctionclinic.com.

SEE YOU TOMORROW

By Administrator 0 Comments Health Talk, Health Videos, Weight Loss Program

Creative Ways to Control Eating

One of the most important tools in the weight loss tool box is PORTION CONTROL. Being able to control the amount we eat can allow us to enjoy a greater variety of foods–even the not-so-healthy kind–and still stick to weight loss or weight maintenance goals. Try some of the creative tips from the video below to curb your food portions:

1. Use smaller plates: Our eyes are often hungier than our stomaches. Using smaller plates will make your eyes feel like you’re eating more when you’re cutting down your portions

2. Eat with your non-dominant hand: Putting in the extra brain effort will help you eat 20% less

3. Drink from tall thin glasses: Humans are terrible at judging volume. Using tall thin glasses, instead of short wide ones, will help you consume less volume without even realizing it.

4. Place a mirror in your kitchen: Literally reflecting on what you’re eating will help you become more conscious of what you consume

5. Chew fruit-flavoured gum when feeling hungry: As we discuss in Craving Change, sometimes we just feel ‘mouth hunger’–the desire to fill our mouth without the organic need to fill our stomach. Gum can be a calorie free way to curb this craving

6. Eat slower: It takes your brain 20min to get the signal from your stomach that you’ve eaten. Slow down your eating to give your body time to process the satiety signal and avoid overeating.

7. Use red plate: Research shows red dishes make people eat less, maybe because the colour is associated with ‘STOP’. So if you have a choice, like when buying disposable dishes for your next party, go for red.

8. Turn off your TV: Watching TV at mealtime often leads to mindless eating because you can’t concentrate on both the screen and your food at the same time. Simply turning off the TV and tuning into your meal can help reduce intake.

9. Photograph your unhealthy foods: Just recording food intake has been shown to help people reduce the amount of unhealthy foods they eat. Keeping a photo-journal of your unhealthy food choices can help you become more conscious of them and reduce their intake.

10. Decrease food variety: Increased food variety leads to increased desire to try a little of everything, which can add up to a lot of food on your plate. Serving the same amount of food, but with less variety, can help cut down your eating.

httpv://youtu.be/0Whvs_gSAPw

10 Amazing Way to Stop Eating Too Much

For more help with your weight loss or nutrition goals, visit https://www.formfunctionclinic.com/#locations or call 905.604.9355 to make an appointment with a registered dietitian.

Don’t wait another day, start your journey to good health today!