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Movember and Physical Inactivity

November is here and so is the fundraising campaign Movember. For those of you who don’t know what Movember is, it is a campaign that involves growing moustaches to raise awareness and funds for men’s health. Why mustache? They are very visual and meant to start conversions about mens health.

One issue Movember raises awareness and funds for is physical inactivity. Here are some facts:
– Inactivity is the 4th leading risk factor for global mortality
– 41% of men in high-income countries do not exercise enough
– Physical inactivity leads to higher risk of cancer and other diseases

The health guideline for exercise is a three times a week of at least 30 mins of activity. If you are not getting that amount of exercise, you should consider increasing your exercise level. If you have any questions about increasing your activity level, the health care professionals at Form and Function can help set up an exercise plan for you.

Furthermore, If you want to help raise funds for Movember, you can donate here http://mobro.co/manniwong

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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

Un cuore nel cioccolato

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FOOD RECALLS: ALLERGEN WARNING FOR PEANUTS, PISTACHIOS, HAZELNUTS

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

Class 3
Reason for Recall: Allergen – peanut
Product(s): Detskie brand Waffles
Recalling Firm: Wonderberry North America
Distribution: Alberta, Manitoba, Ontario, Quebec

Product details are available at http://www.inspection.gc.ca/eng/1389884448767/1389884464137

Class 3
Reason for Recall: Allergen – peanut
Product(s): F brand waffle products
Recalling Firm: Wonderberry North America
Distribution: Alberta, British Columbia, Manitoba, Ontario, Quebec

Product details are available at http://www.inspection.gc.ca/eng/1389973067911/1389973095426

Class 1
Reason for Recall: Allergen – pistachios, hazelnuts
Product(s):  Chocolate Banana & Mango Premium Fruit & Nuts
Recalling Firm: Produce People Ltd.
Distribution: Alberta, Manitoba, Northwest Territories, Nunavut, Ontario, Saskatchewan, Yukon

Product details are available at http://www.inspection.gc.ca/eng/1390018074377/1390018090760

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Anna Gofeld, RD at Form & Function

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Setting Healthy Resolutions

It is that time of year when New Year resolutions are starting to creep into your head. If one of your resolutions is to become healthier, stronger and more fit, then being educated in properly setting exercise goals is key to success. Here are some advice in setting SMART exercise/fitness goals:

  • Specific: Your fitness goal should be specific. You should not just think I want to lose/gain weight. For example, a specific goal would be “I will lose 20 lbs in 6 weeks via increasing my exercise to 30 mins a day, 4 days a week of 2 sessions of cardio and 2 sessions of resistance training”. In this example, it is very specific in what you want to achieve, in what time frame and how you will achieve it. Usually, it is how you can achieve the fitness goal that is the trickiest. It is recommended to consult a personal trainer or rehabilitation professional (physiotherapist or chiropractor) to answer that question. If you want to try it alone, following the above example is a good way to start.
  • Measurable: Most people use weight loss as a measurement for their success in fitness resolutions. Although valid, I recommend using body measurements. Measure the circumference of your arms, chest, waist, hips and thighs with a tape measure before, in between and after your fitness program. In some cases, your weight does not change much but there is a drastic change in body measurements as you start to burn up fat and replace it with stronger muscles. If you still want to use weight as a measure of your success, take weekly measurements instead of daily.
  • Attainable and Realistic: This area is the KEY reason why a lot of people fail with their resolutions. Their fitness goals are unattainable. Losing 50 lbs in 2 weeks is unreasonable for anyone with a job or kids. If weight loss is your primary goal, be safe and aim for losing 2-4 lbs a week. Vice versa is safe for weight gain. Also be realistic with yourself and ask if working out 7 days is actually feasible with your schedule. Try not to set yourself up for failure by making your goal way too hard to achieve. A good start would be 3-4 days of 30-60 mins of exercise. Furthermore, be realistic with your body. It’s not healthy to be 5’6 and 100lbs. Use this link to determine your healthy body weight (http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html)
  • Timely: Make sure there is an check points and end date for your goal. Know that any good fitness program usually takes 6 weeks, give or take 1-2 weeks. Have check points spread out in between. I recommend every 1-2 weeks. At these check points, reassess where you are in your goal. Are you moving towards it? Away from it? Keep going if you are moving towards it. Consult someone if you are moving away from it. You may need extra guidance and that’s common. Exercise is part of the equation but diet is also another part. You may need to speak with a nutritionist or naturopathic doctor.

I hope this post helps you start make SMART resolutions/goal. Follow your SMART goals and you will be on your way to becoming a healthier you! Happy Holidays, Happy New Year and happy goal setting!

Manni Wong

Registered Physiotherapist