acidity alkalinity ph balance

What Chiropractic Patients Need To Know About Acidity vs. Alkalinity In The Body

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There has been a lot in the media lately about alkalinity and acidity in the body, but finding solid, straightforward information isn’t always easy. In short, acidity can cause a number of health issues. There are many benefits of bringing your body into balance.

What is high acidity?

The term acidity describes a condition where the body is affected by the excess production of gastric acids. Under normal conditions, hydrochloric acid is secreted by the stomach, aiding in the digestion and breakdown of food.

However, when this normal process is triggered in such a way that it causes overproduction of the acid, it can result in health problems. Acidity can be caused by irregular eating patterns, fad diets, alcohol consumption, stress, smoking, an unhealthy diet, and a sedentary lifestyle. Symptoms can include:

  • Indigestion
  • Burning in the stomach
  • Belching
  • Sour taste
  • Burning in the throat
  • Constipation
  • Nausea
  • Restlessness

What are the dangers of high acidity in the body?

When the body is acidic, it can affect everything from immunity to neurological function to bone health. The Japanese have linked acidity to degenerative diseases like arthritis, cancer, and osteoporosis.

An acidic body is also a very hospitable environment for bacteria and viruses to thrive meaning the person will often get sick more often. When the body is out of balance it becomes susceptible to conditions as simple as dandruff and as complex as diabetes. Interestingly, many people have reversed or gone into remission by simply bringing their body into balance.

What is alkalinity?

In order to understand alkalinity, you need to understand pH levels. This is the measure used to determine how alkaline or acid something is. A pH of 0 is at the acidic end of the scale and means the thing being measured is completely acidic. At the other end of the scale, a pH of 14 is totally alkaline. The neutral point is a pH of 7.

Different parts of the body have different pH levels, meaning that some parts are more acidic while others are more alkaline. For instance, blood typically has a pH that is between 7.35 and 7.45, making it slightly alkaline. The stomach, on the other hand, is highly acidic, registering a pH of 3.5 or lower. Making the body more alkaline is not about making it completely alkaline – you need some acidity, it is necessary for digestion and other processes – it is more about bringing the body into balance.

What are the benefits of alkalinity?

When the body has increased alkalinity, bringing it into better pH balance, it is healthier and has a decreased risk of chronic illness. There is also less likelihood of illness. When the body is in a better pH balance it can result in many benefits including:

  • More energy
  • Improved cognitive function
  • Slowed aging process
  • Weight loss
  • Lower cancer risk
  • Decreased risk of chronic illness
  • Increased immunity

How can you bring your body into balance?

The best way to bring your body into better pH balance is by modifying your diet. As a rule of thumb, animal based foods like meat, eggs, and dairy tend to be more acidic. A vegetarian diet rich in plant-based foods like vegetables and fruits tend to be more alkaline. While the body does need a diet that includes both acidic and alkaline foods, a diet of processed foods and foods high in fat and sugar can cause too much acidity. By adjusting the diet, eliminating processed foods, and maintaining a healthier, more vegetarian based diet, you can bring your body into balance and enjoy better health as a result.

Visit www.ocwc.ca for more tips on how to get your body feeling and looking better!

Gut health nutriton tips

Healing the Gut – 5 Foods to Help with Digestion

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The digestive system, also known as the gut is a delicate system of crucial organs that help in food digestion and fighting off diseases. The stomach, a part of the gut system  that secretes important enzymes and acids to disinfect our food and absorb essential nutrients while protecting your body from harmful diseases and infections.

A bad or leaky gut is the single-most important cause of just about any problem in the body. Acne is a common upshot of inner inflammation and an excess of bad bacteria. It’s safe to say that healing the gut ultimately heals every illness. Serving as a building block to your health and well being, our digestive system is extremely sensitive. Any food that offsets its balance can cause the body to develop gastrointestinal problems, eventually aggravating to worse health issues like Irritable Bowel Syndrome (IBS).

Alternatively, eating nutritious food in the right amount while making sure your meals are digested properly can create a healthy environment for the gut to function.

Here are 5 extremely healthy, warming foods that work to stimulate digestion

1.    Steamed Veggies

Cut up some colorful vegetables and lightly steam them in a little garlic and butter. You can have a bowl alongside a light meal or on its own. Beetroot, carrots, cabbage, cauliflower, and butternut squash are good sources of antioxidants and nutrients that help the gut digest food faster. They can also increase nutrition absorption. You may even bake and pan-roast the veggies to enhance the taste.

2.    Oatmeal Porridge

A traditional breakfast dish, a delicious warm bowl of oatmeal can improve your digestive health. The gut bacteria cause the oats to ferment and improve the microbial health of the body. Oatmeal is rich in essential proteins, vitamins, fibers, and phytochemicals that helps remove toxins from the gut.

Sprinkle a few chia and flax seeds along with a little bit of maple syrup for a wholesome breakfast meal.

3.    Miso Soup

A Japanese stock, Miso soup is incredibly rich in probiotics necessary to encourage good bacteria in the gut. As a fermented food, Miso produces healthy enzymes for easier digestion. Your intestinal flora can benefit greatly because the probiotics help synthesize essential vitamins like B12 and boost metabolism. However, because it’s extremely salty, you should consume no more than 6g daily. You can ideally choose from white, yellow, and red Miso that’s rich in flavor and color.

4.    Lemon Water

Drinking a glass of warm lemon water and honey on an empty stomach reaps many benefits. With whopping amounts of vitamin C, lemons also contain a fiber called pectin that serves as a food for the gut bacteria. Lemon is a good source of probiotics as well that helps improve the microbial ecosystem of our body.

5.    Almonds and Walnuts

While eaten on their own they are just as delicious, you can also crush a few almonds and walnuts and sprinkle them over your oatmeal porridge. By encouraging beneficial gut bacteria in the body, these dry fruits strengthen intestinal health.

It’s time to ditch fast-foods and allow your gut to heal with these delicious, warming foods.

For a more detailed approach to maintaining a healthy gut, give our clinic a call at (780)455-2112 or visit www.ocwc.ca to book with our Certified Holistic Nutrition Consultant- Alicia Miller. Lifestyle changes are the best!

 

thyroid function

5 Tips To Help Support Low Thyroid Function

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When it comes to managing your thyroid function there is no one magic bullet. Low thyroid function affects everyone in different ways. Low thyroid function is linked to an array of symptoms like :

  • Fatigue.
  • Weakness.
  • Weight gain
  • difficulty losing weight.
  • Coarse, dry hair.
  • Hair loss.
  • Dry skin.
  • Cold temperature intolerance
  • Muscle cramps and frequent muscle aches.

If you or someone you know is suffering from low thyroid function, here are 5 tips to consider.

1.Digestive Habits Improve Thyroid Function

Have good digestive habits like chewing thoroughly and not being distracted while eating. Support the break down of food in your stomach by drinking lemon water. Proteins, vitamins and mineral are broken down for absorption in the stomach.

You may not think to start with looking at your digestion when dealing with low thyroid function, but this is the first place you should start. If you not absorbing important vitamins and minerals that your thyroid needs this can be a major underlying reason your thyroid function is low.

2. Protein & Fats Improve Thyroid Function

Protein is very important for our thyroid function and overall health.  Bone broth and salmon are two great sources of protein if you are experiencing low thyroid function.

Eat healthy fats, we have all heard this, but it really is a basic to health. Our bodies can become overwhelmed by polyunsaturated fats and oils that can interfere with our inflammation and hormonal responses in the body. These imbalances in fat can have a direct impact on our thyroid health. Food sources of omega 3 fatty acids and other health fats are, avocados, fish and Chia Seeds. 

3. Cutting out gluten Improves Thyroid Function

There is a strong link between both Hashimoto’s and Graves’ disease with gluten intolerance.

Reducing or eliminating gluten can be quite difficult for many people. Once gluten has been eliminated from the diet it can take up to six months to have the desired effect our immune systems. That is why gluten elimination should last at least 3 to 6 months

4. Iodine Absorption Improves Thyroid Function

Getting enough Iodine is a good place to start. Great food sources include from fish, sea vegetables and sea salt to the diet on a weekly basis.

Some foods inhibit the absorption of iodine. Foods with this property are called goitrogens. If the problem is low thyroid function then it may be useful to avoid or limit goitrogens in our diets. Examples of foods that act like goitrogens are soy, millet, flax, peanuts, caffeine and canola

The following foods are also goitrogrens. Consider cooking or steaming all foods on this list as cooking breakdown the goitrogens: (all dark leafy green vegetables) spinach, arugula, broccoli, kale, cabbage, cauliflower, chinese cabbage, collards, kohlrabi, mustard greens, bok choy, brussels sprouts, turnips, sweet potatoes, rutabaga, sauerkraut, kimchi, horse radish

Many pesticides used to grow our food also can inhibit iodine absorption. Reduce pesticides by buying organic, properly cooking foods and washing all fruits and vegetables thoroughly. A great resource is to look up the dirty dozen and clean fifteen for a list of what to buy organic. If you are on a tight budget consider buying organic for any animal-based products.

5. Lifestyle tips Habits Improve Thyroid Function

Get adequate sleep because lack of sleep puts stress on the body. Usually somewhere between 7 to 8 hours per night is best.

Exercise moderately. Both no exercise and excessive exercise are hard on the thyroid gland. Many people with low thyroid function will report continued weight gain. This can be frustrating resulting in a lack of motivation to continue exercising.

No exercise is not healthy on the body but over exercising with low thyroid function can be stressful on the body as well. Consider activities such as yoga, dance or movement classes to keep on track. As you continue to balance your thyroid function you can add more exercise or movement into your life.

Meditation and deep breathing have been shown to help balance the thyroid and adrenal glands. As a meditation and yoga teacher I had to add this in. We often don’t take time to listen to our bodies signals and if we take couple moments each day to listen to ourselves, we may be surprised by how our bodies are sending us the information we need to help ourselves. Only you can listen to yourself in this way, don’t make your body have to send you big signs where you must listen.

Do something you enjoy every day. Take a bubble bath, read, go for a walk. Whatever you enjoy! Don’t deny yourself, we only experience this moment once so enjoy it whenever you can.

If you’re interested in a helping hand give our office a call @ 780-455-2112 and our staff will find a time for you to meet me, Alicia Miller, Holistic Nutritional Consultant. Checkout our website @ www.ocwc.ca to learn more about my services.

Alicia Miller, Holistic Nutritional Consultant, Yoga Instructor

flu season cold winter

5 Nutritious Foods to Stay Healthy During Cold Season

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Everyone dreads the seasonal flu that comes along in winters. A Cold can slow down and weaken your immune system. Fortunately, there are ways to prevent them and even to gain strength and heal quickly.

Consuming the following nutritious foods is a good way to keep the cold at bay.

Warm Foods
No one can say no to a cup of hot cocoa on chilly mornings. There are many benefits of including warm foods in your diet. During cold season when your metabolism slows down, consuming warm foods can help you store up more energy in your body.
Steaming hot foods like soups, broths, and stews also help nasal congestion and can resolve blocked sinuses overtime. Home-cooked meals like porridges and baked casseroles are not only nutritious but leave your kitchen smelling lovely.
Ginger tea is especially good for the flu season as it soothes the throat, eases congestion, and promotes blood flow. Warm cacao milk is rich in calcium and a healthy alternative to sugary chocolate. You can also try making a golden turmeric latte with a pinch of cinnamon for an immune-boosting and anti-inflammatory drink.

Healthy Fats
Eating fats during cold season keeps you warm and insulated. But they have a bigger purpose than just insulation because fats help your body absorb key vitamins like A, D, E, and K. A lack of vitamin D naturally weakens your immunity so you become more susceptible to illnesses.
Healthy fats like nuts, fish, tofu, and roasted meat are good additions in your diet to quickly heal from flu and stay fit. A teaspoon of extra virgin olive oil daily is good tonic to ward off seasonal flu and enhance immunity.

Hydrating Foods
During winters, because the appetite slows down you may not eat much and as a result forget to hydrate yourself as well. Cold seasons are usually spent lazing away in your bed hence even pouring yourself a glass of water may seem like an effort.
Therefore, it’s important to eat foods that are rich in water content to keep you hydrated during flu season. Having sweet juicy fruits, warm milk, and teas are good sources to retain moisture in the body even when you’re not drinking enough water. You can trade coffee with hot cider – an alkaline drink that works to kill viruses and bacteria in the body.

Foods Rich in Vitamin C
Lemons and oranges that are packed with Vitamin C are natural immune-boosting foods to fight flu and colds. You should ideally include citrus fruits like kiwi, tangerines, and pomegranates in your diet for a healthy diet.
Having warm lemon water with a teaspoon of honey can significantly reduce the length of a cold. Take them with foods that are high in folate like eggs, legumes, and leafy greens to effectively treat colds.

Foods Abundant in Zinc
Seafood is a good source of zinc. Eating wild salmon, oysters, and red meat from time to time can strengthen your immunity overtime and protect you against seasonal flu. Oatmeals, baked beans, and almonds are not just high in zinc but are equally warming for your body.

Start adding these foods to your diet right now to ensure that your immune system is ready to take on the challenges that come with colder weather.

Visit www.ocwc.ca for more helpful nutritional tips. Thanks for reading and keep warm!

vegan vegetarian nutrition food

What Chiropractic Patients Want To Know About Vegan vs. Vegetarian Diets

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Vegan and vegetarian diets have long been touted as some of the healthiest diets for people of all walks of life. There is a lot of confusion and many misconceptions, though, about the two.

What most people don’t realize is that there are many sub-category diets that fall under vegetarianism, some of which include animal by-products, seafood, and even meat. Understanding veganism and vegetarianism as well as knowing the benefits of these diets can help chiropractic patients stay healthier, get more active, and stave off many chronic illnesses.

Is there a difference between vegan and vegetarian diets?

There are distinct differences between veganism and vegetarianism although many books and even food companies fail to clearly distinguish the two. While it is true that they are very similar diets, the differences are significant.

Vegans do not eat any animal by-products or animal flesh at all. This includes seafood. They also do not use products that use animal testing or that are made from animals including leather products.

On the other hand, vegetarians typically abstain from eating animal flesh, but do often eat animal by-products such as dairy products and eggs. Some also eat seafood including fish, shrimp, and crab. They are also a little more relaxed when it comes to the products they purchase as well.

What is a vegetarian diet?

The vegetarian diet comes in several varieties. The standard vegetarian diet consists of eggs and dairy products but excludes fish and meat. This is also called a “lacto ovo vegetarian.” However, some vegetarians include dairy products but exclude eggs while others include the eggs and exclude the dairy. A “demi-vegetarian” includes seafood.

There are also what are known as “semi-vegetarians” although there is some controversy over whether they should be classified as vegetarian or not.

  • Pollo Vegetarian – includes poultry but excludes other meats and seafood.
  • Pesco Vegetarian – includes fish and chicken but excludes red meat.
  • Flexitarian – includes any kind of meat whenever they want but adhere mainly to a standard vegetarian diet.

What is a vegan diet?

A vegan diet excludes all animal by products and meats. True vegans do not use or wear anything derived from animals (leather, snakeskin, etc.) or that is tested on animals. Most vegans tend to avoid sodas, sugary sweets, processed foods, and ready-meals, while choosing organic, high quality foods.

Still, there are a few variations of veganism too. For instance, a raw vegan combines a vegan diet with a raw diet meaning that they exclude all products and foods of animal origins as well as food that has been cooked at a temperature greater than 118 degrees Fahrenheit.

The Paleo vegan is defined by the types of foods that are eaten. It is still meat and animal product free, but the foods that are chosen are selected from the Paleo diet.

This type of diet centers on certain types of foods that are believed to have been consumed during the Paleolithic era. It includes fish, meat, fruit, and vegetables but excludes grain and dairy products. Of course, for vegan purposes, the meat and fish are excluded.

What are the benefits of vegan and vegetarian diets?

Vegetarian and vegan diets have many health benefits. The tend to be much higher in vitamins C and E, magnesium, folic acid, and potassium. The fat content tends to be more unsaturated.

Vegan diets typically have less cholesterol and unsaturated fat that vegetarian diets and they contain more fiber. This translates to lower blood pressure, lower serum cholesterol, less risk of diabetes and heart disease, and much lower incidence of obesity. While some of these diets may require certain vitamin supplements such as calcium, vitamin D, vitamin B-12, and omega 3 fatty acids, most doctors agree that vegan and vegetarian diets are very healthy when done correctly.

For more helpful information like this or to inquire about our Holistic Nutritional services, visit www.ocwc.ca or call (780)-455-2112. Our staff is happy to help!

How Vitamin D Supports the Skeletal System

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The human body needs vitamin D in order to build strong muscles and bones. When the body does not get enough vitamin D, it is not able to absorb calcium effectively. This makes it very important for good bone health. Children who do not get adequate vitamin D develop rickets, a condition that causes weak bones, deformities in the skeleton, and a stooped posture.

What is Vitamin D?

Most people believe that vitamin D is a vitamin; it isn’t. It is actually a hormone. A vitamin is a nutrient that the human body requires but is unable to produce. This means that it can only be obtained through supplements and food.

However, the body is able to manufacture vitamin D. When the skin is exposed to the appropriate sunlight, the body begins a process that produces vitamin D. It should also be noted that vitamin D plays a part in a strong immune system and can prevent certain chronic diseases in older adults.

There are supplements for people who do not produce enough vitamin D or who do not get adequate amounts in the food that they eat (fish liver oils, certain fish, and egg yolks are good sources). Children and adults typically do not get enough from their foods and activities. People spend a great deal of time indoors with adults at work and children at school. The emergence of digital devices and video games has managed to keep children inside as they engage in these activities.

Vitamin D is not measured in milligrams like many other supplements, but in International Units (IU) instead. Research has caused the daily recommended allowance for vitamin D to increase over the years, and the current recommendation is 400 IU. It has been determined that this amount is the most beneficial in promoting healthy bones.

The Role of the Skeletal System

The skeletal system has several functions. The first and most obvious is that it is the structural support for the body. It also protects vital organs.

For instance, the skull protects the brain and the rib cage protects the lungs and heart. It is also an anchor point for muscle so it helps with mobility. The red bone marrow provides illness fighting white blood cells, as well as red blood cells. Calcium is stored in the marrow, as is phosphorous. Certain minerals and fats are stored in the yellow marrow which is found in the long bones of the body.

How Vitamin D Benefits the Skeletal System

Getting enough vitamin D helps the body absorb calcium which is a bone building mineral. In addition to that task, it also promotes good muscle health.

Stronger muscles can work much more effectively in protecting the muscles and supporting the skeletal system. This can help with joint health as well. Older people who have adequate vitamin D do not fall down as often and people of all ages have fewer broken bones.

Results of Vitamin D Deficiency

Vitamin D deficiency is a serious condition mainly due to its essential role in the body’s ability to absorb calcium. Muscle weakness and bone pain are two common symptoms, but are typically seen in more severe cases.

A simple blood test can check for vitamin D levels – and it should be checked regularly. Even “minor” cases of low vitamin D (those without any symptoms) have been linked to some serious health conditions including:

  • Certain cancers
  • Asthma – often severe, especially in children
  • Cognitive impairment, especially in older adults
  • Increased risk of death due to cardiovascular disease

Vitamin D is generally very accessible. You can get it through foods and sunlight or via a supplement. People who may have some trouble getting adequate amounts are those who have limited exposure to sunlight, fail to consume the necessary levels of the vitamin, and people who have dark skin. If you think that you may have low vitamin D, it is best to talk to your doctor so you can come up with a plan to get your body back in balance.

foods fight inflammation

Foods That Fight Inflammation Caused by Arthritis

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A Case for Healthy Eating

As medications and treatments get more expensive and drugs have significant unpleasant (and sometimes horrifying) side effects, more people are looking toward natural ways to treat their arthritis pain. In most cases they need look no further than the foods that they eat. While there is not nutritional magic bullet, studies have shown that getting the right nutrition from certain foods can help to minimize inflammation and pain that comes from arthritis. It can also help with your overall health and influence the symptoms as well as progression of conditions that may be related to arthritis.

There are certain foods that act as anti-inflammatories while other can increase inflammation. Arthritis sufferers who learn what foods to eat and which ones to avoid can enjoy better pain management, improved mobility, a more active lifestyle, and a more positive outlook on life. These foods provide great benefits for patients with rheumatoid arthritis, osteoarthritis, osteoporosis, gout, and other forms of inflammation caused by arthritis.

Foods that Fight Arthritis Inflammation

Different types of foods seem to affect different types of arthritis. The Arthritis Foundation offers some very good guidelines on dietary recommendations for arthritis sufferers based on their type of arthritis.

Foods rich in omega-3 fatty acids, phytochemicals, and antioxidants have powerful anti-inflammatory properties. These types of foods are the core of the Mediterranean style diet which consists of olive oil, fish, fresh vegetables, fruits, beans, seeds, and nuts. It should be stressed that choosing fresh foods in these categories is best. The key is to select foods that are as minimally processed as possible and contain no additives or preservatives. This means that most canned foods should be excluded. However, many supermarkets now have olive bars and other fresh, healthier food options that direct consumers away from processed, unhealthy food items. Fiber also plays a significant part in reducing arthritic inflammation.

Specific foods to incorporate into your diet to combat arthritis pain include:

  • Salmon
  • Extra virgin olive oil
  • Tuna
  • Mackerel
  • Egg yolks
  • Milk
  • Green tea
  • Oatmeal
  • Wild and brown rice
  • Barley
  • Quinoa
  • Beans
  • Tart cherries
  • Berries – blueberries, blackberries, raspberries, and strawberries
  • Broccoli
  • Brussels sprouts
  • Cabbage

Foods that Increase Arthritis Inflammation

Just as there are foods that help alleviate arthritis pain, there are also foods that increase it. The Arthritis Foundation offers advice on foods that should be avoided by arthritis sufferers as they have been shown to increase pain and inflammation.

  • Sugar – Read the labels! Anything ingredient that ends in “ose” is a form of sugar. This includes sucrose and fructose.
  • Saturated fat – Cheese, pizza, red meat, pasta dishes, full fat dairy
  • Trans fats – Processed snack foods, cookies, crackers, stick margarine, fast food, donuts, fried foods, frozen breakfast products
  • Omega 6 fatty acids – Corn oil, sunflower oil, grapeseed oil, peanut oil, mayonnaise, vegetable oil, many salad dressings
  • Refined carbs – Crackers, rolls, bread, white potatoes, white rice
  • MSG – A food additive found in soy sauce and many Asian prepared foods, deli meats, prepared soups, salad dressings
  • Gluten and casein – Dairy and wheat foods, whey protein, rye, and wheat
  • Aspartame – Most diet sodas, artificial sweeteners, many “diet” or “sugar free” products
  • Alcohol

Paying attention to what you put into your body will not only help you better manage pain and inflammation, it will also help you feel better both physically and emotionally. A healthy, fresh diet can literally change your life.

If you need some help learning what food choices are right for you, give our office a call @780-455-2112 to book an appointment with our Holistic Nutritionist. For more information on Holistic Nutrition service visit our website @ www.ocwc.ca.

 

healthy eating lifestyle

HEALTHY EATING IS A LIFESTYLE

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Hi I’m Dr. Kent Ferguson (click here to watch video), chiropractor @ Oliver Chiropractic Wellness Clinic. Why is healthy eating as a lifestyle so important?  Well, it’s because the statistics are sobering. The typical Canadian diet far exceeds the daily recommended intake levels in calories from sugars, solid fats, sodium, refined grains, and saturated fat. The typical Canadian diet is also lacking in the recommended amounts of fruits, vegetables, dairy, whole grains, and oils. The result is obesity and experts project that by 2030, in Canada alone, half of all adults will be obese.

So what do people commonly do when the weight begins to pile on? The answer is they go on a diet – and that is what gets them into trouble. What people should consider instead is a change of lifestyle.

When you make the life changing commitment to adopt a healthy eating lifestyle you open yourself up to a world of better health, more energy, and better focus. Your body will heal faster and you will feel better.

A healthy eating lifestyle involves a regular diet of fresh fruits and vegetables, lean meats, fresh fish, along with lots of water. Healthy eating as a way of life is far healthier than temporary diets that are out there and more effective too.

Making significant lifestyle changes related to food can be very difficult for many people to accomplish for various reasons. One of the most common reasons is lack of knowledge to understand the best first steps to take. That’s where a Holistic Nutritional Practitioner can be helpful.  A Holistic Nutritional Practitioner can help you develop a diet to meet your needs that is specific to you.

If you or a loved one is in need of additional dietary guidance, check out our website @ www.ocwc.ca or give us a call @ 780-455-2112.  Our helpful staff will work with you to find a time a time to meet our Holistic Nutritional Practitioner Karlien Bester

For more health and lifestyle information, follow our clinic on YouTube, Facebook and Twitter. Take care.

[embedyt] https://www.youtube.com/watch?v=utZRqRGpZCQ[/embedyt]

healthy eating lifestyle

HEALTHY EATING IS A LIFESTYLE

/0 Comments/in , /by

Hi I’m Dr. Kent Ferguson (click to watch video), chiropractor @ Oliver Chiropractic Wellness Clinic. Why is healthy eating as a lifestyle so important?  Well, it’s because the statistics are sobering. The typical Canadian diet far exceeds the daily recommended intake levels in calories from sugars, solid fats, sodium, refined grains, and saturated fat. The typical Canadian diet is also lacking in the recommended amounts of fruits, vegetables, dairy, whole grains, and oils. The result is obesity and experts project that by 2030, in Canada alone, half of all adults will be obese.

So what do people commonly do when the weight begins to pile on? The answer is they go on a diet – and that is what gets them into trouble. What people should consider instead is a change of lifestyle.

When you make the life changing commitment to adopt a healthy eating lifestyle you open yourself up to a world of better health, more energy, and better focus. Your body will heal faster and you will feel better.

A healthy eating lifestyle involves a regular diet of fresh fruits and vegetables, lean meats, fresh fish, along with lots of water. Healthy eating as a way of life is far healthier than temporary diets that are out there and more effective too.

Making significant lifestyle changes related to food can be very difficult for many people to accomplish for various reasons. One of the most common reasons is lack of knowledge to understand the best first steps to take. That’s where a Holistic Nutritional Practitioner can be helpful.  A Holistic Nutritional Practitioner can help you develop a diet to meet your needs that is specific to you.

If you or a loved one is in need of additional dietary guidance, check out our website @ www.ocwc.ca or give us a call @ 780-455-2112.  Our helpful staff will work with you to find a time a time to meet our Holistic Nutritional Practitioner Karlien Bester.

For more health and lifestyle information, follow our clinic on YouTube, Facebook and Twitter. Take care.

[embedyt] https://www.youtube.com/watch?v=utZRqRGpZCQ[/embedyt]

TIPS TO HELP TO PREVENT OVER-EATING – PART 2

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Hi, Dr. Kent Ferguson here (click to watch video). Do you commonly find yourself over-eating? Do you eat everything in sight before you know it? If so you are not alone. One of the most common dietary challenges my patients have is over-eating. In this video I will share with you 2 tips on how to prevent yourself from over-eating.

  1. FRESH FIBER FIRST

What does this mean? This means before you eat your intended meal, eat a piece fruit or a handful of veggies first. The fibres found in these foods help to make you feel full. So eating these foods before your intended meal may help you from going back for more 2nd or 3rd plates.

  1. GIVE YOURSELF 20 MINUTES

Why is it important to give yourself 20 minutes after you eat? Because it takes about 20 minutes for your brain to receive signals from your digestive tract that you have in fact eaten and eaten enough. If you still feel hungry after 20 minutes then you may in fact need more calories. Be mindful about how big that 2nd serving needs to be.

I’m Dr. Kent Ferguson; I hope you have found this video helpful. Please share this information with your family and friends. Check out our website @ www. ocwc.ca for more information about our clinic and services.

Take care.

[embedyt] https://www.youtube.com/watch?v=ytKVavAIjGk[/embedyt]