Pelvic Floor Health
By Paniz Ghalehvand, Rishvikha Thangaraj & Yousef Sadat Nejad 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Pelvic Floor Health: Managing Prenatal and Postnatal Hip & Low Back Pain Here in Markham 

Pregnancy is a transformative journey filled with joy, anticipation, and, often, physical discomfort. Many expecting mothers experience low back and hip pain, sometimes dismissing these discomforts as a natural part of pregnancy. However, persistent pain in these areas can signal underlying weaknesses or instability in the pelvic floor, often influenced by hormonal shifts, particularly the hormone relaxin. At Form & Function Markham; our Physiotherapists and Naturopaths, specialize in pelvic health solutions to help you navigate these challenges with confidence and comfort.

The Role of Relaxin and Muscle Weakness

During pregnancy, relaxin is released to loosen ligaments and joints in preparation for childbirth. While essential for delivery, this hormone can increase pelvic laxity, forcing muscles to work harder to maintain stability. As the muscles around the pelvis and lower back weaken, pain and discomfort can arise. Recognizing these symptoms as more than just “normal” pregnancy aches is crucial.

If you’re experiencing persistent hip or low back pain, consulting a pelvic health physiotherapist that focuses on Pelvic Health disorders can help you begin a tailored strengthening program to support your body during pregnancy and postpartum recovery.

Common Areas of Pain During Pregnancy

Pain and discomfort vary from person to person, but the most common areas affected include:

  • Upper, mid, and lower back
  • Hip and groin, particularly in the pelvic area
  • Legs, especially after standing or walking for long periods

When Does Pain Typically Occur?

Certain activities or situations may trigger or worsen pain, such as:

  • Prolonged sitting (e.g., at a desk or while working)
  • Standing or walking for extended periods
  • Activities related to taking care of your children
  • Turning over in bed or staying on one side for too long
  • Activities involving spreading the knees apart (e.g., getting in and out of a car or bath)

If these symptoms sound familiar, seeking guidance from a pelvic health physiotherapist locally here in Markham can provide relief and prevent further complications.

The Anatomy of the Pelvis

The pelvis is made up of key joints that can be affected during pregnancy, including:

  • Sacroiliac joints (back of the pelvis): Increased movement during pregnancy can cause pain here.
  • Pubic symphysis (front of the pelvis): Instability in this area can also contribute to discomfort.

Pregnancy-related changes in posture and weight distribution can disrupt the pelvis’s natural balance, leading to pain. Our Markham physiotherapy team can help you restore stability and alleviate discomfort.

Managing Pelvic Health: Strategies for Relief

Addressing the root causes of pain is essential, but there are also effective ways to manage discomfort and improve pelvic stability during pregnancy.

1. Strengthening Exercises

A well-structured exercise program can provide much-needed support to the pelvis and lower back. Key exercises include:

  • Pelvic Floor Exercises (Kegels): Strengthen your core and prepare your body for delivery.
  • Glute Bridges: Relieve pressure on the lower back and support the hips.
  • Side-Lying Clamshells: Strengthen the gluteus medius, a critical pelvic stabilizer.
  • Modified Squats: Build lower body strength while maintaining proper form.

Follow our page for detailed exercise guides tailored to prenatal and postnatal needs.

2. Manual Therapy & Self-Care Techniques

  • Massage: Gentle prenatal massage or instrument-assisted soft tissue therapy can relieve tension and improve circulation.
  • Ice & Heat Therapy: Ice reduces inflammation, while heat relaxes tight muscles.
  • Proper Posture & Body Mechanics: Maintain good posture during sitting, standing, and lifting to prevent strain.

3. Breathing Techniques

Diaphragmatic breathing engages your core and reduces tension in the pelvic floor and surrounding muscles. These techniques also support labor and postpartum recovery. A good physiotherapist can show you the how-to for all of this

Pelvic Floor and Bladder Health During Pregnancy

The pelvic floor muscles work harder during pregnancy due to increased pressure from the baby, which can lead to:

  • Stress Urinary Incontinence (UI): Leaking urine while coughing, sneezing, or laughing.
  • Urgency & Frequency: Frequent bathroom trips due to the baby’s position.
  • Bowel Issues: Constipation or occasional loss of bowel control.
  • Pelvic Organ Prolapse: A sensation of heaviness in the vagina due to organ displacement.

Diastasis Recti: Understanding Core Health After Pregnancy

What is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles along the midline due to overstretching during pregnancy.

Symptoms:

  • A visible bulge or “pooch” in the abdomen
  • Core weakness and lower back pain
  • Pelvic instability
  • Difficulty engaging core muscles

Many pregnant women experience diastasis recti, which can contribute to low back pain, instability, and urinary incontinence. Our Markham physiotherapy team can help you address this condition effectively.

Weight Gain, Posture, and Pain Relief Strategies

  • Healthy Weight Gain: Aim for around 15 kg / 33lbs during pregnancy if you have a normal BMI.
  • Posture Adjustments: Engage your core, tuck your pelvis slightly, and keep your shoulders back to reduce strain

Sleeping and Pain Relief

  • Pain often intensifies at night due to inactivity and muscle fatigue. Try these tips:
  • Gentle self-massage for 5-10 minutes daily can relieve tension.
  • Place a pillow under your bump and between your knees for alignment.
  • Use a duvet under the fitted sheet for extra cushioning.
  • Apply heat for lower back pain and ice for pelvic discomfort.
  • Gentle self-massage for 5-10 minutes daily can relieve tension.

Prenatal Nutrition and Supplementation

As per Dr. Yousef Sadat ND; Proper nutrition is essential for maternal health and fetal development. The Mediterranean Diet is highly recommended for expecting mothers. Key components include:

  • Fruits and Vegetables: At least 12 servings per week.
  • Lean Proteins: Especially oily fish like salmon and trout.
  • Nuts and Seeds: Include these daily.
  • Extra Virgin Olive Oil: Use as your primary cooking oil.
  • Complex Carbs and Legumes: Great sources of fiber and energy.

Key Prenatal Supplements:

  • Folic Acid: Prevents neural tube defects.
  • Vitamin B6: Reduces nausea and supports brain development.
  • Multiple Micronutrient Supplements (MMNs): Reduce the risk of preterm birth and low birth weight.

Final Thoughts

Proper nutrition, exercise, and pelvic health management during pregnancy are essential for the well-being of both mother and baby. At Form & Function Markham, or specialty Physiotherapists and Naturopaths are here to support you every step of the way. Whether you’re dealing with pelvic pain, diastasis recti, or postpartum recovery, our team is dedicated to helping you navigate this transformative time with confidence and comfort.

Contact us today to schedule a consultation and take the first step toward better pelvic health!

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Winter Blues _ Form and Function Clinic
By Dr. Yousef Sadat-Nejad & Ping Chi (Sam) 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Winter Blues vs. SAD: What’s Really Happening in Your Brain?

As the days grow shorter and temperatures drop, many of us find ourselves feeling a little off. You might notice increased fatigue, a lack of motivation, or a general sense of malaise—often referred to as the “winter blues.” But when these feelings intensify and begin to disrupt your daily life, they may signal something more serious: Seasonal Affective Disorder (SAD), a clinical form of depression triggered by seasonal changes. 

Understanding the difference between the winter blues and SAD is crucial, as is knowing what’s happening in your brain during these darker months. Let’s dive into the science behind SAD and explore evidence-backed strategies to help you thrive, even when the sun is scarce.

Understanding the Difference: Winter Blues or SAD?

The winter blues are common, affecting many people as daylight diminishes and cold weather sets in. Symptoms are typically mild and may include low energy, irritability, and a desire to hibernate. However, Seasonal Affective Disorder (SAD) is more severe. It’s a type of depression that follows a seasonal pattern, often peaking in the winter months. Symptoms of SAD can include persistent sadness, loss of interest in activities, difficulty concentrating, changes in sleep or appetite, and even feelings of hopelessness.

So, what’s happening in your brain to cause these shifts? The answer lies in the interplay of sunlight, brain chemistry, and your body’s internal systems.

The Science Behind SAD: What’s Happening in Your Brain?

SAD isn’t just a case of feeling gloomy when the skies are gray. It’s rooted in biological changes influenced by reduced sunlight, which impacts three key systems in the brain:

1. Circadian Rhythms: Your Body’s Internal Clock 

Sunlight helps regulate your circadian rhythm, the internal clock that governs sleep, mood, and hormone production. With less sunlight in winter, this rhythm can become misaligned, leading to increased production of melatonin (the sleep hormone). This excess melatonin can leave you feeling sluggish, fatigued, and out of sync.

Service Spotlight: Struggling with sleep disruptions? Acupuncture at Form & Function Wellness Clinic can help restore balance to your circadian rhythm, promoting relaxation and better sleep. Book an acupuncture session today.

2. Serotonin Activity: The Mood Balancer  

Sunlight stimulates the production of serotonin, a neurotransmitter crucial for mood regulation. Reduced sunlight in winter lowers serotonin levels, contributing to feelings of sadness, irritability, and depression.

Service Spotlight: Our Psychotherapy and Talk Therapy services, including counselling and Cognitive Behavioural Therapy (CBT), can help you manage low mood and enhance serotonin levels naturally. Explore therapy with our expert team.

3. Vitamin D Production: The Sunshine Vitamin  

Sunlight helps your skin produce vitamin D, which supports serotonin activity. In winter, limited sun exposure can lead to vitamin D deficiencies, further impacting mood and overall mental health.

Service Spotlight: Consider booking a consultation with our Naturopath in Markham for vitamin D testing and supplementation recommendations to improve your mood and mental health during the colder months. Schedule your consultation today.

Evidence-Backed Strategies to Combat SAD

While the biological factors behind SAD are complex, the good news is that several effective strategies can help manage symptoms. Here’s how to support your mental health this winter:

1. Light Therapy: Resetting Your Biological Clock

Light therapy is a first-line treatment for SAD. Using a 10,000-lux lightbox for 20-30 minutes each morning can mimic natural sunlight, suppress excess melatonin, and boost serotonin levels.

Pro Tip: Combine light therapy with a full-body massage or chiropractic adjustments at Form & Function Wellness Clinic for a comprehensive wellness plan. Our Massage Therapy services promote relaxation, while Chiropractic & Art sessions address misalignments that may contribute to stress or tension.  

Book Massage Therapy & Book Chiropractic Services

2. Vitamin D: Nourishment from the Sun

Studies show that vitamin D deficiency is linked to SAD. Supplementing with 1,000-4,000 IU/day of vitamin D3 can improve mood, especially for those with low levels.

Pro Tip: Our Naturopath in Markham can guide you on vitamin D supplementation tailored to your needs. Book a consultation today.

3. Tryptophan & Serotonin: Food for Your Mood 

Tryptophan, an amino acid found in foods like turkey, nuts, seeds, and oats, is a precursor to serotonin. Pairing these foods with complex carbs (brown rice, quinoa) helps tryptophan reach the brain more effectively.

Pro Tip: Complement your nutrition with a visit to our Naturopath in Markham, who can offer tailored advice on diet and supplements to enhance serotonin production and boost your mood. Book a Naturopath consultation.

4. Exercise: Move Your Mood  

Physical activity increases serotonin, endorphins, and brain-derived neurotrophic factor (BDNF), all of which support mental health. Aim for 30 minutes of moderate exercise (brisk walking, yoga, or dancing) 3-5 times a week.

Pro Tip: Our Physiotherapy and Post-Surgical Rehab services can guide you through a safe exercise plan to promote physical activity and boost your mood during the winter months. Book Physiotherapy today.

5. Mindfulness & Professional Support 

Mindfulness practices like meditation and deep-breathing exercises reduce stress and enhance emotional resilience. For persistent symptoms, Psychotherapy and Talk Therapy, specifically Cognitive Behavioral Therapy (CBT), and in some cases, antidepressant medications (like SSRIs), can be highly effective.

Pro Tip: Seek support from our Psychotherapy and Talk Therapy services. Our CBT specialists are trained to help you work through SAD symptoms, while our team offers holistic options like mindfulness coaching, massage therapy, and acupuncture to support your overall well-being. Book Psychotherapy and Talk Therapy services.

An Integrated Approach: Where Mind Meets Body

Managing SAD effectively often requires a multidisciplinary approach, blending therapies that address both the mind and body:

– Light Therapy + Exercise: Boosts serotonin and circadian rhythm regulation. Combine these with a Chiropractic & Art session for full-body relaxation and alignment.  

– Vitamin D + Nutrition: Supports neurotransmitter function and overall mental health. Book a Naturopath in Markham consultation for dietary and supplement guidance.  

– Mindfulness + Professional Support: Enhances coping strategies and emotional well-being. Consider combining Psychotherapy and Talk Therapy with regular massage therapy to reduce stress and promote relaxation.

Final Thoughts: You’re Not Alone in This

Feeling down during the winter isn’t a personal failing—it’s your brain and body responding to real biological changes. But with the right strategies, support, and persistence, you can reclaim your energy and mood.

At Form & Function: Health. Performance , we believe in a holistic approach to mental health. Whether you’re dealing with winter blues or struggling with SAD, our team of professionals, including Psychotherapy, Talk Therapy, and Naturopathy in Markham, is here to help you find balance and feel your best, all year round.  

Your mental health matters. Let us support you on your journey to wellness.  

Watch our patient journey video to learn more about how we can help.

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naturopath / weight loss in markham
By Nicole 0 Comments Chronic Pain, Health Talk, Health Tips, Learn, Markham, Team - Markham

Achieving Lasting Weight Loss: The Naturopathic Approach in Markham

What Makes a Great Weight Loss Program here in Markham? 

Weight loss can feel overwhelming, with countless programs and conflicting advice. Many promise quick fixes or highly restrictive diets, but achieving sustainable, real results requires a more comprehensive approach. At Form & Function Markham, we believe that weight loss is about more than shedding pounds; it’s about achieving optimal health and building habits for long-term well-being. Here’s what makes our weight loss program stand out.

Why Choose a Naturopath for guided Weight Loss?

Our Naturopathic approach to weight loss focuses on identifying and addressing the root causes of weight gain while considering the whole person. Unlike traditional methods that emphasize calorie counting or crash diets, our program integrates various essential elements to create a sustainable path to health. Here’s how we can help:

  1. Addressing Underlying Health Issues: Many times, weight gain or difficulty losing weight stems from health issues such as hormonal imbalances, digestive problems, or chronic inflammation. Our program identifies and treats these underlying factors, setting you up for long-term success.
  1. Lifestyle Optimization: Stress, lack of sleep, and a sedentary lifestyle often act as major barriers to weight loss. Our program incorporates stress management techniques, sleep enhancement strategies, and personalized physical activity recommendations to help you achieve a balanced lifestyle.
  1. Personalized Nutrition: Every individual has unique nutritional needs. That’s why we offer tailored dietary advice and meal planning based on your metabolism and specific requirements, ensuring a program that works for you.
  1. Natural, Evidence-Based Therapies: We use scientifically-backed supplements to support your metabolism from the inside out, providing a safe and holistic approach to weight loss.

What Sets Our Weight Loss Program in Markham Apart?

Our program is uniquely designed to deliver effective and sustainable results. Here’s why we’re different:

Evidence-Based Practices: Every recommendation is grounded in the latest scientific research to ensure safety and effectiveness.

Patient-Centered Approach: Your goals, preferences, and concerns are central to our process. We collaborate with you to create a plan tailored to your lifestyle.

Holistic Care: Weight loss isn’t just about diet and exercise. By addressing your body, mind, and spirit, we help you achieve lasting results.

Ongoing Support: We’re with you every step of the way. From answering questions to providing guidance between visits, our team ensures you feel supported throughout your journey.

Focus on Sustainability: Our program emphasizes building healthy habits that last well beyond its duration, ensuring long-term success.

Start Your Weight Loss Journey with a Trusted Naturopath in Markham

Choosing the right weight loss program can transform not only your body but your entire life. With our naturopathic approach in Markham, you’ll achieve your weight goals while enhancing your energy, mood, and overall quality of life. Take the first step towards a healthier, happier you today. Schedule your initial consultation and discover the difference our holistic weight loss program can make!

Insurance Coverage for Naturopathic Weight Loss Programs in Markham

At Form & Function Markham, we understand that managing the costs of care is essential for our patients. That’s why we’re pleased to offer direct billing for most insurance companies, making it easier for you to access our weight loss program without upfront expenses. This convenience allows you to focus on achieving your health goals rather than worrying about paperwork and claims.

Many extended health insurance plans cover naturopathic services, including consultations, treatments, and therapies tailored for weight loss. We collaborate with a wide range of insurance providers to serve the Markham community. During your initial consultation, we’ll help you understand your coverage options and guide you through the claims process. To ensure clarity, we recommend confirming the details of your naturopathic coverage directly with your insurance provider.

For patients without insurance or those with limited coverage, we offer flexible payment options to ensure that quality naturopathic care remains accessible. Our mission is to provide top-rated services while accommodating various financial situations. We’re committed to helping you find a solution that enables you to receive the care you need for effective weight loss and overall wellness.

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Meet the Markham Naturopath Team

DR. CHRIS DUONG best chiropractor in markham

Dr. Yousef Sadat- Nejad

Book with Dr. Yousef Sadat- Nejad

Dr. Yousef Sadat-Nejad is a licensed Naturopathic Doctor with advanced clinical training through a naturopathic residency. His practice emphasizes finding and treating the root causes of health concerns through a personalized, evidence-based approach. As part of his comprehensive assessments, he offers advanced lab testing, including GI-MAP (gut health analysis), HuMap (hormonal testing), and extensive blood work panels to provide deeper insight into underlying imbalances.

His clinical expertise spans digestive health, weight management, and pain management, along with a dedicated focus on mental health concerns such as anxiety, OCD, and depression. He also supports cardiovascular health by managing conditions like diabetes, high cholesterol, and hypertension, while addressing hormonal imbalances related to thyroid disorders.

Dr. Sadat-Nejad’s approach integrates cutting-edge therapies such as personalized nutrition and meal planning, electroacupuncture, and evidence-based supplementation tailored to each patient’s specific needs. Additionally, with certifications in Corrective Exercise Specialization (CES), Performance Enhancement Specialist (PES), and personal training (in progress), he offers a unique advantage in helping athletes optimize performance, prevent injuries, and achieve peak fitness goals.

His commitment to blending functional medicine with targeted therapies ensures comprehensive, results-driven care for patients seeking long-term health and wellness.

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By Dr. J 0 Comments Health Tips

Healthy Plate, Healthy You

If you look into nutritional guidelines from around the world, you will realize that almost every nation has their own unique version of the food guide. However, the hard part about most of them is translation into practice. After all, how do you eat the spinning top that is the Japanese food guide or the rainbow that is the Canadian food guide?

Screen Shot 2014-06-02 at 11.18.35 AMScreen Shot 2014-06-02 at 11.18.07 AM

In reality, we all eat off plates. Therefore, the most important part about understanding any food guide is knowing how to transfer its messages into a healthy plate one can eat. After all, if we are what we eat, we better make our meals as healthy as they can be. Here are 5 easy tips on how to achieve this:

  1. Make half your plate vegetables and fruits. Make sure to eat dark-green and orange vegetables and fruits every day, along with other colour varieties. The different colours of vegetables and fruits come from their different nutrient contents. The more colourful you plate, the greater variety of nutrients you’re eating.
  2. Make at least half your grains whole grains. This will add more fibre to your diet and help to better balance out blood sugars. As well, whole grains will keep you fuller longer and are a great source of B-vitamins. Look for “whole grain” or “whole wheat” as the first ingredient on bread products or pasta, and make the switch from white rice to brown rice.
  3. Choose leaner meats, poultry, and vegetarian sources of protein more often. The marbling in meats is indicative of high saturated fat content. However, even without the visible streaks, certain cuts of meat can be high in fat that is hidden in between the animal’s muscle tissue. Choose meats that are labeled “lean” or “extra lean” or switch to poultry to cut down on the calories and fat. Choosing vegetarian sources of protein—such as tofu, beans, legumes, and nuts—can also help cut down on your daily calorie intake, while increasing daily fibre intake and still providing the necessary nutrients.
  4. Plate your food, eliminate distractions, and eat slowly. When eating straight out of containers or pots it’s easier to lose control of portion size and overeat. Furthermore, distractions such as television make paying attention to hunger and satiety cues more difficult. Since it takes 20 minutes for the stomach to signal the brain that food is present, it is particularly important to eat slowly and be vigilant of the body’s signals.
  5. Choose <1% dairy products. Lower fat dairy has the same quantity of calcium and other essential nutrient as their higher fat counterparts, but with a lower saturated fat and calorie content. To adjust for taste, start off by mixing your current milk with its lower part counterpart for a few weeks to help your taste buds adjust.

For more information on healthy eating and help with reaching your nutrition goals contact your local Registered Dietitian, Anna Gofeld, at the Form and Function clinic in Club Markham. Don’t wait another day, start eating healthy today!

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 Events, Uncategorised, Weight Loss Program

A Sustainable Approach to Weight Loss

Due to popular demand, the Craving Change start date has been pushed back to FEBRUARY 1, 2014. This means that you have an extra week to sign up at the January SPECIAL introductory price of $230. Join Registered Dietitian and Certified Craving Change Facilitator Anna Gofeld as she guides you through 6hrs (3 x 2hrs sessions) on how to change your relationship with food.

-discover your problematic eating triggers

-understand why you eat the way you do

-learn strategies to change your problematic eating for life

-LOSE WEIGHT BY CHANGING YOUR DAILY RELATIONSHIP WITH FOOD

~~DON’T WAIT ANOTHER DAY, SIGN UP TO GET THE CHANGE YOU’RE CRAVING TODAY~~

 craving change Feb 1

By Dr. J 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!

By Dr. J 0 Comments Uncategorised

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

By Dr. J 0 Comments Uncategorised

Summer Nutrition Tips

Summer can be a challenging time to stay on track with your nutrition. Backyard bbq’s, high sugar beverages and alcohol tend to sabotage our diet and increase waistlines! Follow a few of these simple tips to stay on track:
Enjoy Fresh Seasonal Fruits and Vegetables. Berries, melons and greens are packed with nutrients and also help to keep you hydrated.
Choose fresh garden salads to compliment grilled meats in place of high fat potato and mayo based salads.
Stay hydrated with water and a slice of lemon or lime in place of high sugar juices and coolers. Try a berry tea on ice.
Enjoy raw vegetable platters with hummus in place of chips and high fat dips.
Practice portion control and avoid overeating.
Summer fun is often food based. Allow your fun to be in the form of healthy plant based season foods and reward yourself with the occasional piece of organic chocolate or frozen yogurt.
Summer is an excellent time to start a management program….make your appointment with me today and receive a free ION Foot Detox with your session.
In good health,
Mary