Hanging out with John Stanton
Form & Function Chiropractor and clinic director Dr. Feng supporting the Running Room at their Grand opening in Markham last week.
Beat the Flu by supporting your Immune System with a Clean Diet
Flu season has officially arrived! You can help to prevent, or lessen the severity of the flu this season by following these simple nutrition tips:
Eat a wide range of fruits and vegetables. Variety is important.as the different colors indicate different immune boosting compounds. A typical immune boosting diet would include the following: five servings of fruits and vegetables, seeds (unsalted) cold pressed oils, garlic, lean protein and whole grains. Eating small meals every few hours minimizes excessive intake and will boost your energy levels. Many herbs and spices such as turmeric, origanum, coriander, basil, mint,rosemary and cayenne pepper have antioxidant properties.
Exercise will also boost your immune system by reducing the level of stress hormones in the bloodstream.
Get your 8 hours of shut eye at night. The immune system is most active when the body is at rest.
Drink plenty of water!
Maintain a healthy body weight
Support your immune system with a good quality multi vitamin
and….book a nutrition session with me to ensure you are on the right track!
In good health,
Mary
Quick Posture Tip
How to prevent back, neck, and shoulder pains
Proper Posture is the key!
A few things to remember:
– don’t slouch when you are sitting or standing
– bring your shoulder blades back
– have your chest out
– contract your stomach muscles by tucking in your tummy
James Keung
Clinical Intern
Quick Posture Tip
How to prevent back, neck, and shoulder pains
Proper Posture is the key!
A few things to remember:
– don’t slouch when you are sitting or standing
– bring your shoulder blades back
– have your chest out
– contract your stomach muscles by tucking in your tummy
James Keung
Clinical Intern
How do you strike the ground while running?
How your foot strikes the ground when you run determines how much stress you put on your body. Studies have shown that striking the ground with the heel places more stress on your body when compared to midfoot or forefoot striking. An argument can be made that heel striking is not natural. Try running barefoot on your heel, your body won’t allow you to. Running shoes are built thicker in the heel to promote this motion. But is this the right way to run?
Now should I just switch to a midfoot or forefoot strike and get the vibram five fingers / “toe shoes”. It is not that simple. You may not have the foot type to handle a mid or forefoot strike and you must transition gradually.
At Form & Function we have Running Asssessments and programs that will help you see what type of foot striker you are. From the assessment we can advise if you should switch and how. Come to Form & Function to ask how or visit our website for more info.
Dr. Paul Oh
A simple tip to help prevent lower kinetic chain issues
With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.
Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.
In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!
A simple tip to help prevent lower kinetic chain issues
With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.
Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.
In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!
The “buzz” on eating Raw Foods.
The foods that has been provided to us by nature is perfect: balanced, nutrient rich and alive. A diet that includes raw foods with each meal provide tremendous health benefits.
Raw foods, also referred to as living foods, are foods that are eaten in their natural state and are not cooked (or heated above 118 degrees) Examples of raw foods include; fruits and vegetables (uncooked) nuts and seeds, beans and legumes and tofu.
Raw food diets have proven very effective in lowering cholesterol levels, enhancing digestion, boosting the immune system and increasing energy and managing a healthy weight. Here are some tips on how to incorporate some raw foods into your diet:
Eat more fresh and seasonal fruits and vegetables, make smoothies rich in fruits and vegetables for breakfast and snacks, eat a large salad everyday, drink fresh-pressed raw vegetable juices, replace animal meat with lentils, chick peas or legumes, book an appointment with me today for a meal plan!
It is advisable to increase your intake of raw foods gradually so that your digestive system can easily adapt to the increase in natural fibre.
In good health, Mary Trull, BSc, M.A. Nutrition
September Health Talk – Preventing Weight Gain
If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.