By Dr. J 0 Comments Health Tips, Uncategorised

Fracture Rehabilitation

I have recently seen an influx of fracture patients, mainly due to the harsh winter conditions we experienced this year.  I wanted to go over some facts and tips on rehabilitation of fractures.

 

There are different types of fractures and almost all require significant amounts of trauma.  If you sustained trauma (ie fell off step, slipped and fell, car accident, etc), you should go see your family doctor.  Most doctors will assess your symptoms and send you for an X-ray if they believe you may have a fracture.  X-rays are the gold standard in diagnosing fractures.  Once it has been confirmed you have a simple fracture, you will be immobilized at your fracture site for typically 6 weeks.  Bone healing is usually around 4-6 weeks for upper body fractures and 6-8 weeks for lower body fractures.  More complex fractures may require surgery and healing can be delayed depending on the surgery.  Talk to your surgeon and get a timeline if this is your case.  The whole process of rehabilitation of fracture can vary but it usually last at least 6-8 weeks post immobilization.

 

Tip #1: Do not think immobilizing the fracture site means immobilizing the whole limb.  I have seen this happen far too often.  For example, if you fractured your elbow, you can still move your shoulder, wrist and hands.  Keep your body moving.  Immobilization is one of the worse things you can do to your body (although necessary to facilitate fracture healing).  So why subject non-injured body parts to immobilization when you can maintain healthy joint movement?

 

Tip #2: You don’t even need to immobilize the fracture site all the time*.  Every once in a while, you can move slowly and in a control manner to keep your joints healthy.  An example of this is ankle fractures which used to be plaster casted always.  Now, almost all ankle fractures are given a walking boot and allowed to move slightly.  It’s to help counter the detrimental effects of immobilization.  Let pain be your guide when moving though (no more than a 5 out of 10 on a pain scale and absolutely no sharp pain).

 

Tip #3: Go see a rehabilitation health care professional.  Even during your immobilization, there are modalities like laser therapy that can promote fracture healing.  After immobilization, you may think your movement can come back on its own and it can but often times, you will require joint mobilization to regain all your mobility back.  Sometimes, no matter how hard you force your joint to move, it requires a glide or a roll that has been lost due to immobilization.  Your rehab professional can help regain that.  Also, a rehab professional can guide you through the rehab process which requires regaining full range of motion, proper strengthening and progressive return to activity to prevent reinjury.

 

Hope that gives you a general guideline on dealing with fractures.  If you have any questions or you have sustained a fracture and require rehab, feel free to come in and see one of our healthcare professionals at Form and Function.

 

Regards,

Man Chun (Manni) Wong

Registered Physiotherapist

 

*Only applies to simple fractures.  Some complex and displaced fractures require full immobilization.  Talk to your surgeon about immobilization before moving your fracture site if this is your case.

By Dr. J 0 Comments Health Tips

Is your lipgloss making you sick?

If you suffer from skin, immune-related, reproductive or other hormone-related health conditions there are many nutritional, herbal and lifestyle changes that are helpful to restore your body back to health. One of the important lifestyle changes that often goes overlooked is limiting your exposure to chemicals found in everyday beauty products.

Women in particular can use multiple beauty products on a daily basis. In addition to lip gloss, women often wear foundation or powder, blush, mascara and that is often on top of a moisturizer and other skin care products. Unfortunately, many beauty products contain harmful chemicals that can have a negative impact on our health by:

  • causing allergic reactions (hives, rashes)
  • disrupting hormones (reproductive, stress, thyroid)
  • irritating the skin and worsening conditions (eczema, psoriasis, acne)

The good news is that there are many good quality make-up and skin care products that are formulated to be free of these chemicals. You can learn more about the top 10 most harmful chemicals in beauty products at the Environmental Defence website.

If you are looking to try natural make-up and body care products but don’t know what to start, you’re in luck. The Environmental Defence is hosting a FREE event called “The Just Beautiful Eco-Beauty Event” on April 4th where you can try and buy beauty products that are chemical-free making them healthier for you.

It was a great event last year and I was able to find some fantastic products.

Hope to see you there,

Odette Bulaong, ND

By Dr. J 0 Comments Health Tips, Uncategorised

Food Recall: Listeria

New recalls have been added to the CFIA's Food Recall Report.

Class 1
Reason for Recall: Listeria
Product(s): Okanagan's Choice Cheese brand Shredded Cheese Products 
Recalling Firm: Castle Cheese Inc. 
Distribution: Alberta, British Columbia, Manitoba

Product details are available at: http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-03-13/eng/1394763186626/1394763213149 

Class 1
Reason for Recall: Listeria
Product(s): Dole brand Italian Blend Salad 
Recalling Firm: Dole Fresh Vegetables Inc. 
Distribution: New Brunswick, Ontario, Quebec, Possibly National

Product details are available at: http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-03-12/eng/1394692964357/1394692975163

 *The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Arin Taub, RD at Form & Function
By Dr. J 0 Comments Health Tips, Uncategorised

Food Recall: Packaging Defects

A recall has been added to the CFIA's Food Recall Report. 

Class 3
Reason for Recall: Packaging defects
Product(s): Heinz brand infant food
Recalling Firm: Heinz Canada
Distribution: National

Product details are available at http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-03-09/eng/1394379805526/1394379825591

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Arin Taub, RD at Form & Function
By Dr. J 0 Comments Health Talk, Health Tips

March is Nutrition Month – Simply Cook and Enjoy!

March is Nutrition Month – Simply Cook and Enjoy!

apple

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 Dr. J 0 Comments Health Tips, Uncategorised

Food Recall: Milk Allergy

The following recall has been added to the CFIA’s Food Recall Report

 

Class 1

Reason for Recall: Allergen – milk

Product(s): Chocolat Alprose brand 52% Cacao Premium Dark Chocolate

Recalling Firm: Altra Foods Inc.

Distribution: Ontario, Quebec

 

Product details are available at http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-03-07/eng/1394260286797/1394260313793

 

 

By Dr. J 0 Comments Health Tips

Don’t Be Afraid of Fiber: The Benefits Of Fiber And How to Get More In Your Diet

Don’t Be Afraid of Fiber: The Benefits Of Fiber And How to Get More In Your Dietwhole grains

What is Fiber?

Fiber is a nutrient found in a variety of foods and offers many benefits to all individuals in various ways. Having adequate fiber in your diet can promote regular bowel movements and prevent constipation, especially when paired with exercise, which also provide this benefit. It does so by providing bulk and absorbing water in the gut. Additionally,  fiber might also help prevent and treat various diseases and conditions including cardiovascular diseases, colon cancer and diabetes. Additionally, having fiber in your meal can help you stay full longer and is therefore beneficial for those trying to lose or maintain a healthy weight.

Where Can I Find Fiber?

You can find fiber in a variety of foods in most food groups including fruits and vegetable, grains (whole grain breads and cereals), and meat and alternatives (nuts, seeds and legumes such as dried peas, beans, soy and lentils).

How Much Fiber Is Recommended  Daily?  

The adequate intake of fiber for males aged 18 to 50 years is 38 grams per day and for women of the same age is 25-26 grams per day, according to the Dietary Reference Intakes set out in Canada. (http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_macronutr_tbl-eng.php)

How Can I Change My Diet to Get More Fiber?

  • Add a fruit and/or vegetable to your daily routine (can be fresh or frozen)
  • Choose whole wheat instead of white when selecting breads, pastas and rice.
  • Compare food labels when selecting breads, crackers and cereals to select the option which contains more fiber per serving.
  • Use dried peas, beans and lentils in dishes instead of meat once or twice a week. This can also reduce caloric intake and help with weight loss.
  • Add a serving of nuts or seeds such as almonds as a snack.

For more information and tips on how to add fiber into your diet or if you have a general inquiry about 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 Dr. J 0 Comments Health Tips

Don’t Be Afraid of Fiber: The Benefits Of Fiber And How to Get More In Your Diet

Don’t Be Afraid of Fiber: The Benefits Of Fiber And How to Get More In Your Dietwhole grains

What is Fiber?

Fiber is a nutrient found in a variety of foods and offers many benefits to all individuals in various ways. Having adequate fiber in your diet can promote regular bowel movements and prevent constipation, especially when paired with exercise, which also provide this benefit. It does so by providing bulk and absorbing water in the gut. Additionally,  fiber might also help prevent and treat various diseases and conditions including cardiovascular diseases, colon cancer and diabetes. Additionally, having fiber in your meal can help you stay full longer and is therefore beneficial for those trying to lose or maintain a healthy weight.

Where Can I Find Fiber?

You can find fiber in a variety of foods in most food groups including fruits and vegetable, grains (whole grain breads and cereals), and meat and alternatives (nuts, seeds and legumes such as dried peas, beans, soy and lentils).

How Much Fiber Is Recommended  Daily?  

The adequate intake of fiber for males aged 18 to 50 years is 38 grams per day and for women of the same age is 25-26 grams per day, according to the Dietary Reference Intakes set out in Canada. (http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_macronutr_tbl-eng.php)

How Can I Change My Diet to Get More Fiber?

  • Add a fruit and/or vegetable to your daily routine (can be fresh or frozen)
  • Choose whole wheat instead of white when selecting breads, pastas and rice.
  • Compare food labels when selecting breads, crackers and cereals to select the option which contains more fiber per serving.
  • Use dried peas, beans and lentils in dishes instead of meat once or twice a week. This can also reduce caloric intake and help with weight loss.
  • Add a serving of nuts or seeds such as almonds as a snack.

For more information and tips on how to add fiber into your diet or if you have a general inquiry about 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 Dr. J 0 Comments Health Tips

For the Love of Chocolate

The month of February is often associated with Valentine’s Day, an occasion often celebrated with chocolate. With its historic use as an aphrodisiac, ability to improve mood, and potential heart health benefits, it’s no wonder this dark delight has been strongly linked with the celebration of love.

Eating chocolate releases neurotransmitters in the brain that can help improve mode and libido. As well, its caffeine and threobromine content gives chocolate stimulant properties similar to coffee, which may help to improve alertness. This, in combination with the carbohydrate energy it supplies, makes chocolate a great snack for long romantic evenings.

Other health benefits of chocolate come from its flavonoid content. These antioxidants help repair damaged cells in the body and may reduce the risk of chronic diseases, including heart disease. However, since antioxidant content is not listed in the nutrition facts table, consumers have no way of knowing the flavonoid content of their chocolate and therefore its potential benefit. In general, less processed products—i.e. cocoa powder and dark chocolate—are higher in flavonoid content and potential health benefits. For the greatest benefit, choose dark or unsweetened chocolate that lists 60% or more cocoa solids on the label.

Despite some health benefits of chocolate, it also contains compounds that are detrimental to health. Cocoa butter—a saturated fat that can raise cholesterol—is a popular chocolate additive. As well, all chocolate is high in sugar, fat, and calories, which could all lead to increased weight and associated co-morbidities. Unfortunately, milk chocolate, white chocolate, or chocolates with any sort of additives (nuts, nougat, caramel, etc.) are low in flavonoid content and thereby lower in health benefit.

When weighing out the pros and cons, it is still best to enjoy chocolate in small quantities, particularly since research is insufficient to recommend chocolate for its health benefits. If you do choose to indulge, choose dark chocolate containing >60% of cocoa solids; use cocoa powder in beverages and baking to reduce the fat and calories content. The health benefit of flavonoids can also be reaped from consuming citrus fruits, apples, berries, nuts, grapes, green tea and onions. These foods provide also other nutrients beneficial to overall health and can easily be incorporated into the daily diet without the drawbacks of chocolate.

If you have any questions about healthy eating, weight loss, chocolate or any other foods, Registered Dietitian Anna Gofeld at Form and Function Health and Wellness Clinic will be more than happy to answer them for you.

Live, love, laugh, and eat chocolate in moderation

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