Consistency, consistency, consistency
Posted by admin in balance your body on January 6th, 2010
Be Consistent
It’s all about consistency. Whatever you do consistently will make a big difference in your life and your health and whatever you do inconsistently or sporadically will either make a small difference or no difference at all in your life.
Do Healthy Things Consistently and Unhealthy Things Occaisonally
When making healthy changes: to your diet, exercising, or taking a supplement, be consistent. On again, off again usually doesn’t cut it.
And if you do something that is unhealthful (to a certain extent of course, certain things can be harmful the first time out) occasionally, and the rest of the time have healthful habits, you will probably be okay.
Give New Treatments/Therapies a Chance
When trying out a new therapy or treatment, going 3 times is usually a good rule to follow: if after 3 visits you feel no improvement or still don’t like the treatment/therapy/therapist, consider discontinuing.
Don’t Be So Quick To Try and Find the Next Best Thing
One of the worst things you can do when trying to improve your health is to jump around from person to person, treatment to treatment and supplement to supplement. Usually this produces little to no results at all because nothing has been given the chance to work. Remember, good changes happen slowly. And the good old cliché, Easy come, easy go applies here. Things that change quickly for the better often change quickly for the worse as well; improvement is short-lived and not what you are most likely looking for.
TC
Get ‘Em While They’re Sweet: Peaches and Blueberries
Posted by admin in balance your body on January 6th, 2010
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This is a re-post from the summer due to spammers.
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Peaches and blueberries are here and they are delicious!
Right now, peaches taste like honey. Buy local (eg., I always look for Ontario peaches) and make sure they are on the smaller side. I’m not sure how those big ones get so over-sized, but it’s definitely not natural/normal.
Small packages are yummier.
And the smaller ones are usually sweeter!
Local is usually sweeter.
Local fruit is usually picked riper than fruit from farther away and that makes it sweeter and more delicious!
Local is “greener”.
Eating is season is also “greener”: it takes less resources to transport the fruit to you and this is much better for the environment.
Eaten raw they are delicious, but if you need to have them cooked (or if you’re a patient of mine and I’ve instructed you to cook all your fruit) here are some ideas:
Blueberries
In muffins, pancakes (see my Pancake recipe on the recipes page), or warmed and mashed in a sauce that can be used on pancakes or toast.
Peaches: roasted or grilled.
For the grill, slice in half and put flesh side down until tender, juicy and warmed through. For roasting, cut as small or large as you like and roast at 400F with the flesh side down until they are soft and tender. Sprinkle with a little cinnamon and/or roasted nuts if desired. Delicious!
Going, going…
They are only this fantastic once a year, so get them while they’re here!
TC
A Better Sweetener
Stevia is your best bet as a sweetener.
Stevia is my first choice
Stevia is a no-calorie sweetener made from a plant in South America. This plant has some bitterness to it and some companies do a better job of removing the bitterness than others.
Some people taste the bitterness more than others as well. I personally don’t taste this bitterness at all and so I love using stevia.
I have some patients who can really taste this bitterness and they absolutely hate it.
There is only one way to know — try it for yourself!
TC
Canned Salmon and Sardines
Eating out of a can isn’t something you should do frequently, but when you do, eat the bones.
I saw an ad yesterday for a new canned salmon product — no skin, no bones.
No skin is fine.
But no bones? You’re better off with bones. It makes that little can of salmon packed wih calcium. This is the same reason why sardines have so much calcium.
And calcium is best absorbed in a meal with fat, so they make a great pair.
While we’re on the subject of canned foods, read this.
How much calcium? Just read the side of whatever can you buy and it will be listed.
TC
Food Sensitivities and the Holidays
Posted by admin in Lifestyle, Nutrition, balance your body on December 2nd, 2009
Caveat: Only for the serious
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Important Information: This newsletter isn’t for those who have a history of, or currently have anorexia, bulimia or any kind of issue where you tend to starve yourself or obsess over food in an unhealthy way. If you restrict yourself to less than 1000 calories per day (which is less calories than any healthy adult needs), this is not for you. If you are currently in treatment for any kind for food-related issue, the suggestions below are not for you. Many of the word-pictures in this newsletter are written to get across a point and because I like to use my brand of humour in my writing.
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I decided to turn my weight loss post/newsletter into a post about minimizing food sensitivity exposure over the holidays. If you’ve read both, you’ll notice lots of similarities.
This is a straight-to-the-point newsletter and is for people who are serious about minimizing their exposure to their food sensitivities and intolerances over the holidays.
Some people have very mild food reactions and others have more pronounced reactions that really interfere with their quality of life.
If you are determined to minimize your exposure and keep feeling good all through the holiday season, then read on.
Still with me? Great! Read this today. Then print it off and read it a few times per week throughout December. Look out for your fellow food-sensitive person and pass it along.
Now, let’s get started.
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Avoiding your sensitivities can be tough for many people, what with all the holiday parties and holiday treats lurking around the office.
It’s all about your price: Is the price you pay for eating the foods you are sensitive and/or intolerant to not so bad, or way too great? The only who knows this is you.
Keep your eyes on the prize:
Feeling good physically throughout the holidays and into January.
Action Steps
1) Write it down. Go to Staples or Indigo and buy a little book with a little pen/penci and carry it around with you. Write down everything you eat all day long
Keeping a food log in this way keeps you honest and brings your attention back to the present and to what you are doing. This also forces you to pause for a few moments so you can really decide if this is the indulgence you want.
2) Keep your exercise/gym routine. Why? You’ll feel better about yourself and people who feel better about themselves make healthier food choices.
3) Go to parties on a stomach full of protein and vegetables and healthy carbohydrates. Eat your healthy dinner before you go. This will help keep those cravings and party binges to a minimum.
And make sure you eat your regular meals throughout the day as well. Starving yourself all day will make you binge in the evening. You’ll be so hungry, you’ll forget all about what you wanted to avoid until it’s too late.
4) Pick your parties. Let’s just be frank about it party-goers — some parties have better food than others. Decide beforehand at which parties you will indulge.
If you are too much of a free spirit for that, then when you are about to indulge (before you pick something up and put it on your plate) think to yourself, “If I indulge here, I will only have one other indulgence left for the week (see below). Is this worth it?”
Sometimes the answer will be a resounding, “Yes!” and other times, you may even shock yourself, it will be a “No, actually this isn’t really worth it.”
If you indulge everyday, you will have many food reactions. Two snack-sized indulgences per week most likely will not set you off course as long as you don’t binge. Which, if you are following #2 above, shouldn’t be a problem.
5) The Office Conundrum. Always have healthy snacks on you at the office, especially those that contain protein. Realize that the flood of office treats will make you react/flare-up before the holidays have even started.
If will-power is not your strong suit, don’t let anyone put any treat on your desk that you would not give your right arm to eat. If they do, physically remove it immediately.
Nine times out of ten the office treats aren’t that great — save your indulgences for later ( two per week max as per #3). If someone brings in their homemade treat baked with the help of the gods, go ahead and indulge but make sure to write it down as per #1.
And make sure to sit back and s-a-v-o-u-r your indulgence. Turn your computer screen off and sit back in your chair. Since you are going to pay for this with a physical reaction, you might as well have maximum enjoyment.
5) Make it a 10. How many times have you eaten something at a party and then thought, “Why did I eat that whole thing? It wasn’t even that good!” Take a bite or a small piece of something and if it’s not a 10 out of 10, don’t eat anymore. Find something that’s a 10 and make that your indulgence. Or defer your indulgence to your next party.
And what if everything at the party is a 10?
There are two options here:
Option No. 1: Take a very small piece of 4 or 5 different treats. Enough for a small mouthful of each. Then, as you indulge in each one, remember to s-a-v-o-u-r. Maximum flavour is obtained in that first bite and whether it’s a small bite or a large bit doesn’t make any difference to the taste.
Option No. 2: You’ll need to exercise some self-discipline, which shouldn’t be too hard if you (a) have a stomach full of veggies and protein and (b) keep your focus on what you want more: this umpteenth dessert, the enjoyment of which will quickly become just a vague blur on the sea of food reactions that was also known as “December” or to feel comfortable in your body — no achy joints, miserable digestive systems or angry skin.
Remember: Eyes. Prize.
TC
Holidays and Your Weight: The Contingency Plan
Posted by admin in Exercise, Lifestyle, Nutrition, balance your body on November 26th, 2009
Caveat: Only for the serious
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Important Information: This newsletter isn’t for those who have a history of, or currently have anorexia, bulimia or any kind of issue where you tend to starve yourself or obsess over food in an unhealthy way. If you restrict yourself to less than 1000 calories per day (which is less calories than any healthy adult needs), this is not for you. If you are currently in treatment for any kind for food-related issue, the suggestions below are not for you. Many of the word-pictures in this newsletter are written to get across a point and because I like to use my brand of humour in my writing. If you feel hatred or disgust because of the size or shape of your body, counselling and/or psychotherapy would be of greater benefit than my suggestions.
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This is a straight-to-the-point newsletter and is only for people who are serious about controlling their weight over the holiday season. If gaining 5 or 10 pounds or so over the holidays is no big deal to you, then this isn’t for you.
If you are determined to stay the course and keep on track with your weight loss (and not be forced to wear only skirts in January), then read on.
Still with me? Great! Read this today. Then print it off and read it a few times per week throughout December. Look out for your fellow women and send it to your friends as well.
Now, let’s get started.
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As I often tell my patients, “If weight loss was easy, everyone would be a healthy weight.”
Not gaining weight during the holiday season can be tough for many people, what with all the holiday parties and holiday treats lurking around the office.
But if you have currently been working with a goal of losing or maintaining your current weight, keep your eyes on the prize. When January comes around, you will still have great memories of times spent with friends and family but what you won’t have is more weight to lose.
The same memories with none of the extra weight.
It is entirely possible to indulge over the holiday season and still not gain weight.
And no, I’m not talking about using diet pills, carb blockers or anything else that comes in the form of a pill.
It’s not about a pill.
What I’m talking about it continuing to take good care of yourself, make smart food choices and continuing to make time for yourself in the midst of the busy Christmas season. Just think of how proud you will be in January — and you’ll still fit into your pants!
If you are currently seeing me as a patient for weight loss, chances are very good that I have you on the FLT (First Line Therapy) Plan. If you stick to this food plan, with the exception of your indulgences and action steps as outlined below and you should be fine.
Action Steps
1) Write it down. Go to Staples and buy a little book with a little pen and carry it around with you. Write down everything you eat all day long. Don`t leave anything out.
People who write down what they eat throughout the day (write it down just before you eat it) lose weight just from that.
Keeping a food log in this way keeps you honest and brings your attention back to the present and to what you are doing. If it wasn’t scientifically proven to work, I’d say it was magic.
2) Keep your exercise/gym routine. I know it is a very busy time of year for many people, but when it comes to exercise you’ll need to pay now or pay double later.
Pay now with gym time to maintain your current weight / keep up with your weight loss or pay double in January when it’s cold and grey and you are doing your best to motivate yourself to work out extra hard to shed those holiday pounds.
3) Go to parties on a stomach full of protein and vegetables. Skip the carbohydrates at home at the last meal you eat immediately pre-party. You’ll be eating more than enough carbs at the party, so skip the starchy vegetables or grains at home. Eat your protein and non-starchy vegetables before you go. This will help keep those cravings and party binges to a minimum.
But please be aware that a low-carb diet is not the answer and is not healthy for you. Eat your carbs throughout the day, but at that last meal before you go to the party, just have protein and non-starchy veggies.
And make sure you eat your regular meals throughout the day as well. Starving yourself all day will make you binge in the evening and your body will hoard fat and calories.
4) Pick your parties. Let’s just be frank about it party-goers — some parties have better food than others. Decide beforehand at which parties you will indulge.
If you are too much of a free spirit for that, then when you are about to indulge (before you pick something up and put it on your plate) think to yourself, “If I indulge here, I will only have one other indulgence left for the week (see below). Is this worth it?”
Sometimes the answer will be a resounding, “Yes!” and other times, you may even shock yourself, it will be a “No, actually this isn’t really worth it.”
If you indulge everyday, you will gain weight. Two meals OR snacks as indulgences per week most likely will not set you off course as long as you don’t binge. Which, if you are following #2 above, shouldn’t be a problem.
5) The Office Conundrum. Always have healthy snacks on you at the office, especially those that contain protein. Realize that the flood of office treats will make you gain weight before the holidays have even started.
If will-power is not your strong suit, don’t let anyone put any treat on your desk that you would not give your right arm to eat. If they do, physically remove it immediately.
Start a pact with some of the other girls (or guys) at the office, that you will not sabotage each other with treats.
Nine times out of ten the office treats aren’t that great — save your indulgences for later ( two per week max as per #3). If someone brings in their homemade treat baked with the help of the gods, go ahead and indulge but make sure to write it down as per #1.
And make sure to sit back and s-a-v-o-u-r your indulgence. Turn your computer screen off and sit back in your chair.
5) Make it a 10. How many times have you eaten something at a party and then thought, “Why did I eat that whole thing? It wasn’t even that good!” Take a bite or a small piece of something and if it’s not a 10 out of 10, don’t eat anymore. Find something that’s a 10 and make that your indulgence. Or defer your indulgence to your next party.
And what if everything at the party is a 10?
There are two options here:
Option No. 1: Take a very small piece of 4 or 5 different treats. Enough for a small mouthful of each. Then, as you indulge in each one, remember to s-a-v-o-u-r. Maximum flavour is obtained in that first bite and whether it’s a small bite or a large bit doesn’t make any difference to the taste.
Option No. 2: You’ll need to exercise some self-discipline, which shouldn’t be too hard if you (b) have a stomach full of veggies and protein and (2) keep your focus on what you want more: this umpteenth dessert, the enjoyment of which will quickly become just a vague blur on the sea of sugar, flour and butter that was also known as “December” or to have your clothes fit on New Year’s Eve or in January.
Remember: Eyes. Prize.
TC
H1N1: The Virus and The Vaccine
Posted by admin in balance your body on October 29th, 2009
The Virus
There’s a new virus in town (well, in the world) and we’re calling it H1N1. Our immune system has never seen this virus before.
The first time your immune system sees a virus, it takes a little bit longer to mount an attack. During that lag-time, the virus grows in your body.
Once your immune system does mount an attack, you may get a little sicker, because there is more of the virus in your system.
In most people the H1N1 is just a mild flu. No big deal — a few days off sick and then back to normal. Actually, according to Dr. Donald Low, a leading communicable disease expert at Mount Sinai Hospital, 99.9% of kids who get the H1N1 flu will get over it within a few days.
You are much more likely to get very sick with the flu if your immune system is not working well. This is something I evaluate in every patient in my office in great detail, but the steps I have outlined in this newsletter are ones that everyone can take in order to stay healthy.
The Vaccine
Whether or not to get a vaccine, is an individual choice and no one can force you either way.
I’m here to tell you my heavily biased opinion.
Many people find the formaldehyde and mercury in the vaccine to be reason enough not to get it.
I have always taken concern with the fact that the immune system (especially the immune system of children under the age of 7) is largely uncharted territory.
There is a lot we know and even more that we don’t. So why are we injecting viruses, toxic chemicals and heavy metals directly into people? Read more about what’s in the vaccines. This is a must read for anyone considering the vaccine.
Exposing your immune to a virus that has been directly injected is not the best idea. Why?
Because 80% of your immune system can be found along your mucous membranes. Mucous membranes are what the lining of your digestive system, mouth, airway and lungs are made up of. Vaccines bypass these mucous membranes.
That means that the virus in the vaccine bypasses 80% of your immune system.
Have you heard that if you got the flu shot last year, you will be more susceptible to the H1N1 virus? It’s true. This will surely make many people run for the H1N1 vaccine.
But that information makes me want to take a step back and ask another question:
Does this mean that the flu shot last year has weakened the immune system of those who received it and made them more likely to get sick again this year?
That’s the gist of it. I didn’t get the flu shot (never have) but this would not make me want to go and get the H1N1 vaccine.
On the contrary, this would make me want to stop taking more advice from those that led me to get the flu shot last year and left me with a weakened immune system.
In fact, if I wasn’t already a naturopath, it might make me want to go see one to find out how to strengthen my immune system naturally.
But, I’m biased.
How to Stay Healthy Through Flu Season
First of all, you want to get a cold or flu once or twice a year — it helps your immune system stay in good shape and also lets you know that your immune system is working well.
But this should only last for a few days or a week at the most and be mild to moderate.
1. Drink as much water as you can. Most people need at least 2 litres per day. Being well-hydrated prevents the viruses from “sticking” and making you sick. Warm water is fine.
2. Limit or eliminate sugar. Sugar brings your immune system down by up to 50% for up to 5 hours. I predict there will be lots of news reports of kiddie flu cases (adults too) after Halloween.
3. Use salt water everyday to gargle and rinse out your nose. It takes 2-3 for the H1N1 virus to take hold of your system. Simple gargling with salt water will help to flush the virus out of your mouth and throat.
To rinse out your nose, buy something called a Neti Pot from just about any health food store. There are some pointers here. This YouTube video from a company that sells neti pots offers full instructions. Some people think it looks intimidating, but it really isn’t — it’s so easy.
4. Manage your stress level with relaxation techniques. Meditation, a relaxation or guided imagery CD or even deep breathing techniques. There are many different techniques and lots of places to learn how.
A CD is always an easy choice and an effective one, too.
Yes, you can do this.
5. Vitamin D. Get your levels tested through your doctor or naturopath and take a vitamin D supplement.
Some medical doctors are recommending anywhere from 2,000 IU per day to 10,000 IU/day.
Get your MD/ND to prescribe the best dosage for you.
To read more details on these action steps…
The Best in Health,
Tina Christie
Naturopathic Doctor
What’s in the H1N1 Vaccine?
Posted by admin in Lifestyle, balance your body on October 29th, 2009
A Tale of Two Vaccines
There are two types of H1N1 vaccines:
1. Adjuvanted. This means it contains extra chemicals. Canada ordered 50.4 million doses of these.
2. Non-adjuvanted. This one does not contain extra chemicals; just the regular chemicals. Canada ordered 1.8 million of these.
More chemicals…?
The extra chemicals have been shown in some studies to help your immune system respond more strongly to the vaccine.
They both have the following chemicals…
(1) Formaldehyde - considered cancer-causing (carcinogenic) by the International Agency for Research on Cancer.
(2) A detergent (sodium deoxycholate) - weakens the “security system” that your brain uses to keep bad stuff out. When this security system is weakened, chemicals and toxins have access to your brain that would normally be kept out by the security system. Can cause seizures in susceptible people.
(3) Mercury (thimoserol) - toxic to your nervous system. Build up in your body and brain unless heavy metal/mercury cleansing is done under the supervision of a naturopath or other health practitioner.
The one with the extra stuff (adjuvanted) has:
(1) Squalene - shark liver oil (just like it sounds — oil from the liver of a shark). Studies have shown this to be cancer-causing. This chemical is usually used in lab studies to give animals disease, where researchers can then study treatments for those diseases. It has also been associated with causing autoimmune diseases, including rheumatoid arthritis.
(2) Polysorbate 80 - It is toxic and then your body breaks it down into chemicals that are even more toxic. There have been studies that have shown this chemical causes infertility in rats.
Safety Studies for the “extra stuff” vaccine:
None.
Some people say that people who do not want to get vaccinated are being silly because this is completely safe.
Be that as it may, if you’re looking for me, you won’t find me in the vaccine line-up.
Whatever your choice, make it an informed one.
TC
H1N1 Prevention - Action Steps
Posted by admin in Lifestyle, balance your body on October 29th, 2009
If you are looking to prevent H1N1 or the flu, these action steps will do the trick for most people.
If you tend to get sick several times per year and usually get very sick, your immune system is not functioning as well as it should. I highly suggest finding a naturopathic doctor in your area and working with them to get your body and your immunity strengthened.
1. Drink as much water as you can. Most people need at least 2 litres per day. Being well-hydrated prevents the viruses from “sticking” and making you sick. Warm water is fine.
When you are dehydrated, so is the lining of your airway. There’s a significant portion of your immune system along your airways that can take care of many incoming viruses and bacteria. But when this lining is dry, the viruses and bacteria can stick on and get into your system.
2. Limit or eliminate sugar. Sugar brings your immune system down by up to 50% for up to 5 hours. I predict there will be lots of news reports of kiddie flu cases (adults too) after Halloween.
Yes, I know, sugar can be so fun and yummy. But being sick isn’t.
Neither is being tired. After I take patients off sugar, I often hear how they have much more energy without the sugar.
Sugar includes:
A. Fruit juice — it’s just liquid sugar and it doesn’t matter where you buy it. If you have your own juicer, mix it with other veggies such as cucumber or celery. Eat the fruit instead.
B. Honey, maple syrup, molasses.
C. Cane sugar and cane juice.
The number one reason most people crave sugar is not eating enough protein. Protein is essential for your immune system to work well — eat your protein!
3. Use salt water everyday to gargle and rinse out your nose. It takes 2-3 for the H1N1 virus to take hold of your system. Simple gargling with salt water will help to flush the virus out of your mouth and throat.
To rinse out your nose, buy something called a Neti Pot from just about any health food store. There are some pointers here. This YouTube video from a company that sells neti pots offers full instructions. Some people think it looks intimidating, but it really isn’t — it’s so easy.
Once you get used to it, not using the neti pot before you go to bed is just as yucky as not brushing your teeth before bed.
4. Manage your stress level with relaxation techniques. Meditation, a relaxation or guided imagery CD or even deep breathing techniques. There are many different techniques and lots of places to learn how. A CD is always an easy choice and an effective one, too. Yes, you can do this.
Stress weakens your immune system and makes you much more likely to get sick.
Many people think a high stress level is completely inevitable — this is not true. I have seen many, many patients with terribly high stress levels and as long as the person is dedicated to improving their health, that stress level always comes down to a healthier level.
5. Vitamin D. Get your levels tested through your doctor or naturopath and take a vitamin D supplement. Some medical doctors are recommending anywhere from 2,000 IU per day to 10,000 IU/day. Get your MD/ND to prescribe the best dosage for you.
TC
Menstrual Pain and Heaviness
Posted by admin in balance your body on September 29th, 2009
I`ve written about this before on this blog, but I feel the need to write about it again.
Menstrual pain and heaviness are not necessary!
There are so many misconceptions about a woman`s menstrual cycle and what is and is not normal. I see so many woman who have suffered for years or who have had their uterus removed because of heavy bleeding.
So much can be done!
This symptoms CAN be treated — I have personally done so with many patients.
You do not need to have PMS.
You do not need to have painful periods.
You do not need to have heavy periods.
You should not be anemic because your periods are so heavy.
It is not a natural part of being a woman.
You do not have to live with it.
ALL your organs are important!
Just because you are not going to have children or have any more children, does not mean you don`t need your uterus anymore.
Just because you are menopausal does not mean you do not need your uterus anymore.
The uterus continues to produce hormones even after menopause.
Know your options!
Being a woman myself, I find it really gets me fired up (ergo all the exclamation marks) that more woman are not given all their options.
In some cases you need to accept pain and suffering. In these cases you don`t.
So if you are having any of the problems I listed above, get yourself to a naturopath who can help you.
TC