naturopath markham Archives - Form & Function Physiotherapy, Chiropractor, Massage

By Administrator February 14, 2020 0 Comments Learn, Markham

Weight Loss with Dr. Trgachef, N.D.

Having trouble losing your holiday weight? Need inspiration for becoming healthier? Our newest addition to our team, Dr. Trgachef has an interest in assisting you, and there is no better time to start than now.

Our weight loss plans are:

Specific. No two patients are the same. We create a program that is specific to YOUR body and YOUR needs.
Measurable. The most successful programs are those that have specific goals in mind, including the amount of weight loss that is healthy for you.
Achievable. Our main goal is to create a lifestyle that is sustainable in the long term. We want you to be able to eat without feeling guilty, and to not feel as if the new lifestyle is a core, while still achieving results.
Realistic. Being honest with yourself is a very important aspect in becoming healthy. We help you identify what works for you, and what doesn’t.
Time sensitive. It is important that we create goals that can be completed in a specific amount of time.

If you have any questions about how this program can benefit you, or other conditions Dr. Trgachef treats, she is offering a FREE 15 minute phone consultation. Call Form & Function at (905) 604-9355 to book today.

By Administrator March 27, 2018 0 Comments Health Tips, Markham

Avoid Losing Toenails!

As most long distance runners know, it is not uncommon to lose a toenail…or two. It is caused by bruising that develops as a result of the repetitive impact between the toenail and the shoe and/or ground. As the nail grows, it lifts off from the nailbed underneath and can eventually fall off. So how can you avoid this from happening at all?

Make sure you keep your toenails short. The longer the nail, the more likely it is to hit the ground or your shoe causing the bruising.
Buy running shoes a half size larger than your usual size. This leaves a bit of extra room between the foot and the shoe, lessening the chance of impact.
Check the shape of your shoes. Avoid shoes with a tapered or narrow toe-box, and look for shoes that have a square shaped toe-box.

By Administrator January 2, 2018 0 Comments Health Tips, Markham

Health Tips for Healthy Weight Loss

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 January 31, 2016 0 Comments Health Tips, Markham

Shovel snow with your legs and hips

With winter finally upon us, it’s time to bring out those snow shovels. The next time you have to shovel remember to hinge at the hip and lift the snow using your LEGS. Keep the shovel head as close to the body as possible, and try not to lift too much at once. Wet snow is surprisingly heavy so use your legs and avoid back pain.

Dr. Jon Leung

By Administrator January 28, 2016 0 Comments Health Tips, Markham

Improving Leg Circulation

One way to keep the circulation moving in those legs is to keep your legs up i.e. with a foot stool, ottoman, chair when in a sitting position. Oftentimes, we tend to sit too much or stand too much in a span of a few hours. As a result, gravity will keep the blood pooling at our feet. This will increase our risk of getting varicose veins and swelling to our ankles. So keep those legs up whenever you get a chance!

Jennifer Lam, Chiropodist

By Administrator January 21, 2016 0 Comments Health Tips, Markham

Time for Skiing and Snowboarding

Falls and collision are the main source of injury for snowboarding and skiing – the best thing you can do is some dry land training exercises to stabilize and strengthen the core, legs, shoulders and arms. A little warm up goes a long way. Warm up before your first runs and choose a few easier slopes to warm up before hitting those double blacks and glades.

If you need help with your injuries, book with Dr. Jon here

Dr. Jon Leung

By Administrator October 3, 2015 0 Comments Health Tips

Infected Ingrown Toenails: How to Avoid Them

Ingrown toenails have a tendency to curl into the skin on the side of the toenails and cause excruciating pain. In some cases, an infection can occur, leaving the skin to become red and swollen. Blood and pus may also be present around the infected areas.

Here are some tips to avoid infections:-

1) Try soaking your feet with Epsom salts and warm water. This will reduce pain and swelling around the toenails.

2) Make sure to cut your toenails straight across instead of curving them into the corners, which will increase your risk of ingrown toenails.

3) Keep your feet dry at all times.

4) Apply an antibiotic ointment and bandage around the area to reduce your risk of infection around the toe.

5) Wear shoes which allow more room around the toes to avoid adding pressure to the ingrown toenails.

Most importantly, seek the advice of a Chiropodist for more comprehensive advice regarding your ingrown toenails. Please feel free to contact, Jennifer Lam, the Chiropodist at the Form and Function Clinic for a consultation.

By Administrator February 6, 2015 0 Comments Events, Health Tips, Uncategorised

3 Healthy Heart Changes in 3 Weeks…Are you up to the challenge?

It is Heart Health Awareness Month and a fantastic opportunity to make healthier choices for you heart.

To help you, I have developed my first ever Healthy Heart Challenge and I am challenging myself and all of you to join me!

THE CHALLENGE: Make 3 heart healthy choices every day for 3 weeks. These lifestyle choices have been shown to decrease risk factors for developing heart disease.

Eat 4 servings of fruits & vegetables daily.
Eat 1 serving of nuts & 2 servings of healthy oil daily.
Be physically active for 150 minutes over the course of 1 week.

These 3 choices were chosen for their effectivity & simplicity. With our busy lives, they can be anything but simple to follow through with. I thought the idea of a community challenge to help keep one another motivated would be a great way to make these changes more achievable.

THE REWARD: Reduce your risk of heart disease. Improve your overall health & well-being.

START DATE: Sunday, February 8^th, 2015

END DATE: Saturday, February 28^th, 2015

For complete details please follow this link.

I hope you join me in this challenge!

Good luck to you all,

Dr. Odette Bulaong, ND

By Administrator June 30, 2014 0 Comments Health Tips

Sun Safety…Just in Time for Canada Day!

As we are well into summer, many of us are enjoying the hot, sunny weather. Please remember to enjoy the sun safely to reduce your risk of harmful effects of prolonged exposure to the sun which can include dry, wrinkled skin and skin cancer. Here are 3 easy tips that you can help you enjoy the sun safely:

Reduce your exposure to the sun by covering up easy to burn areas. Hats can protect the nose and forehead; shirts with sleeves, or a light scarf worn as a shawl can help protect the shoulders. UV protective sunglasses are a must. There is even UV protective clothing available now.
Apply a safe and effective sunscreen 15-20 minutes before sun exposure. Re-apply after water exposure and sweating, which breaks down the effective sun protection compounds. Re-applying sunscreen is important even if you wear a high SPF (greater than 50). Read this article to learn why SPF 50+ sunscreens may not be the best thing for you.
Choose a safe & effective sunscreen with lower levels of chemicals that may cause unwanted health concerns which you can learn about here. Check out this link to the Environmental Working Group’s 2014 list of best beach and sport sunscreens. You can also search for how your sunscreen measures up in terms of safety here.

Enjoy the rest of summer & have a Happy Canada Day!

Odette Bulaong, ND

By Administrator February 3, 2014 0 Comments Health Tips

February is Heart Month

The leading cause of death in Canada is heart disease. It’s important to recognize that despite factors that can increase your risk of heart disease that are beyond your control, like genetics and age, there are many other lifestyle factors that you do have the power to change. These factors include:

• Poor nutrition
• Poorly managed stress
• Physical inactivity
• Smoking/chewing tobacco
• Alcohol
• Overweight
• Hypertension (high blood pressure)
• High cholesterol

Take a look at this list and identify which risk factors apply to you. Determine which risk factor you are willing to change first and take steps to remove that risk factor from your list.

An important part of addressing risk factors is to ensure you have accurate, safe and effective information, so seeking the guidance of a trained healthcare professional is recommended – especially if you already have an existing health condition.

If you are uncertain if you have any of the modifiable risk factors, a naturopathic doctor can assess your lifestyle factors, and create an individualized plan integrating heart healthy nutrition and supplements, stress management techniques including acupuncture and lifestyle counselling to keep you motivated.

Happy Heart Month!
Odette Bulaong, ND