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CPR Certification Tues Sept 21st 6:30 - 9:30
Investment $50
Call the office today to sign up
905-898-8098
Friday, September 17, 2010
Thursday, September 16, 2010
Hi everyone!
Hello there! I am the newest member of the Foster Family Chiropractic team! When you come into the office, you should see me behind the front desk. I look forward to meeting all the practice members and hopefully after being here for a few months, I'll be as helpful, efficient and knowledgeable as Karen and Carolyn!
Heart Disease: The Risk Factors You Need To Know
Whether you are 25 or 55, it is never too soon or too late to start thinking about the prevention of cardiovascular disease. Since most heart diseases develop slowly over a number of years, paying close attention to known risk factors during regular check-ups will allow you to take charge of your heart health and wellness. Having values fall within the confines of "normal" may not indicate a perfect picture of health. I highly recommend keeping your numbers close to optimal by adopting lifestyle adjustments earlier rather than later. This will help to keep your arteries clear and your heart working at its best.If you need further incentive to make a quick trip to your doctor's office, ask yourself this question: Would you rather be proactive and address suboptimal values for heart disease risk factors or face the possibility of having to react to a heart attack or stroke? The good news about tracking risk factors is that they are modifiable. This means that if risk factors are detected early enough, further disease progression can be halted with the right lifestyle changes.
1. Waist Circumference and Waist-to-Hip Ratio (WHR):
Where you carry body fat is just as important as how much you carry. People who tend to accumulate fat around the waist (apple shape) have a higher risk of heart disease, diabetes and high blood pressure than those who carry excess weight on the hips and thighs (pear shape). Calculating your waist-to-hip ratio (WHR) is one way to determine if the weight in your abdomen exceeds that of your thighs. WHR is the measurement of your waist divided by the measurement of your hips. Measure your waist at the level of your belly button. Waist circumference greater than 35" for women and 40" for men is associated with increased risk. A WHR greater than 1 for men and 0.8 for women is considered unfavourable.More risk factors after the jump.
2. Blood Pressure:
Optimal blood pressure level is 110/70 and should not increase with age. If your blood pressure level is 120/80, don't be too alarmed. This level is fine, but anything above this means you should begin to take steps to bring your numbers closer to an optimal measurement. If you measure 140/90 three times, this is considered mild hypertension and should be treated.
3. HDL Cholesterol, LDL Cholesterol and Total Cholesterol:
High levels of cholesterol in the blood can cause the inner walls of the arteries to become lined with fatty deposits, a condition known as atherosclerosis or coronary heart disease (CAD). The initial cause of cholesterol deposits on the arterial wall is believed to be your body's natural attempt to repair inflammation. When the arteries become clogged, blood flow to the heart or other areas may become restricted, leading to a heart attack or other problems related to insufficient blood flow.Low-density lipoprotein, or LDL cholesterol, is known as "bad cholesterol." Excess LDL builds up in your arteries and may lead to heart disease. It seems the higher your level of LDL, the higher your risk for heart disease, so lowering elevated LDL cholesterol (while raising your HDL) can reduce the risk.High-density lipoprotein, or HDL cholesterol, has earned the nickname "good cholesterol." It is produced in the liver and sent out to remove cholesterol from the blood. The "scavenged" bad cholesterol is then processed through the liver and discharged in the bile to the digestive tract for excretion. High levels of HDL in your blood may help to reduce your risk of coronary heart disease while a low level can increase your risk of heart disease.Normal blood values of total cholesterol (HDL and LDL cholesterol):• Total cholesterol: 200 mg/dL (milligrams per deciliter) or 5.2 mmol/L (millimoles per liter) and below, is healthy• HDL: 45 mg/dL or 1.2 mmol/L and above is considered healthy. Values below this level are not healthy.• LDL: 130 mg/dL or 3.5 mmol/L and below, is healthy
4. Homocysteine:
Homocysteine is a common amino acid found in the blood. High levels of homocysteine are related to early development of heart and blood vessel disease. In fact, it is considered an independent risk factor for heart disease -- this means that elevated homocysteine alone may be enough to cause cardiovascular disease. This is because it causes cholesterol to change into oxidized low-density lipoprotein which is more damaging to the arteries. It also increases the tendency for blood to clot, raising the risk of blood vessel blockages. High homocysteine levels are also related to the development of osteoporosis, dementia and Alzheimer's disease.Most people with high homocysteine levels do not get enough folic acid, vitamin B6 or vitamin B12 in their diet. Homocysteine is normally changed into another amino acid called methionine or S-adenosylmethionine with the help of B vitamins (B6 and B12), enzymes and folic acid. Homocysteine is measured using a simple blood test at any time of the day without preparation for the test (fasting is not necessary). An optimal homocysteine level is less than 6.3 mmol/L.Eating more fruits and vegetables, especially leafy green vegetables, can help lower your homocysteine level by increasing sources of folic acid. Good sources of folic acid also include many whole-grain breakfast cereals, lentils, chickpeas, asparagus, spinach and most beans. Supplementing your diet with folic acid, vitamin B6 and vitamin B12 is also beneficial for lowering abnormal homocysteine values.
5. C-Reactive Protein (CRP):
C-reactive protein is produced by the body as part of the process of inflammation. Inflammation is currently recognized as a major contributing cause of cardiovascular disease. Elevated concentrations of CRP appear to identify individuals at increased risk of cardiovascular disease, even when their cholesterol levels are normal.According to research, having a blood test to measure C-reactive protein is just as effective as measuring cholesterol in estimating a person's risk of having a heart attack or stroke. The research, published in the New England Journal of Medicine, is the strongest evidence to date supporting the emerging theory that inflammation plays a crucial role in determining if or when a heart attack or stroke will occur. Although the precise role of CRP is unknown, it is a reliable marker for the presence and intensity of an inflammatory process. The test you should request is called highly sensitive C- Reactive protein and the number is optimal if returned at less than 0.80.In addition to varying naturally between individuals, bloodstream CRP levels are elevated in smokers, diabetics and people who are overweight. It can be reduced in a variety of ways such as exercise, weight loss and by taking certain drugs such as the cholesterol-lowering medicines known as statins. CRP may also be lowered by taking high doses of proteolytic enzymes, proanthrocyanadins (particularly from grapeseeds), essential fatty acids and vitamin C.
6. Triglycerides:
Triglycerides are the main type of fat normally transported in your bloodstream. After eating, fats in your foods are digested and released into your bloodstream as triglycerides. Triglycerides from plant foods generally contain more unsaturated fatty acids than those from animals. Triglycerides may also be made in the body from other energy sources like carbohydrates. They are transported throughout your body to give you energy or to be stored as fat. Between meals, hormones regulate the release of triglycerides from fat tissues to meet the body's energy requirements. Excess triglycerides in the blood while fasting are related to an increase in the occurrence of coronary arterial disease. An acceptable triglyceride level is 150 mg/dL or 1.7 mmol/L or less. Triglycerides are typically within the normal range unless you have an inherited tendency toward high levels or you have a problem processing carbohydrates.
1. Waist Circumference and Waist-to-Hip Ratio (WHR):
Where you carry body fat is just as important as how much you carry. People who tend to accumulate fat around the waist (apple shape) have a higher risk of heart disease, diabetes and high blood pressure than those who carry excess weight on the hips and thighs (pear shape). Calculating your waist-to-hip ratio (WHR) is one way to determine if the weight in your abdomen exceeds that of your thighs. WHR is the measurement of your waist divided by the measurement of your hips. Measure your waist at the level of your belly button. Waist circumference greater than 35" for women and 40" for men is associated with increased risk. A WHR greater than 1 for men and 0.8 for women is considered unfavourable.More risk factors after the jump.
2. Blood Pressure:
Optimal blood pressure level is 110/70 and should not increase with age. If your blood pressure level is 120/80, don't be too alarmed. This level is fine, but anything above this means you should begin to take steps to bring your numbers closer to an optimal measurement. If you measure 140/90 three times, this is considered mild hypertension and should be treated.
3. HDL Cholesterol, LDL Cholesterol and Total Cholesterol:
High levels of cholesterol in the blood can cause the inner walls of the arteries to become lined with fatty deposits, a condition known as atherosclerosis or coronary heart disease (CAD). The initial cause of cholesterol deposits on the arterial wall is believed to be your body's natural attempt to repair inflammation. When the arteries become clogged, blood flow to the heart or other areas may become restricted, leading to a heart attack or other problems related to insufficient blood flow.Low-density lipoprotein, or LDL cholesterol, is known as "bad cholesterol." Excess LDL builds up in your arteries and may lead to heart disease. It seems the higher your level of LDL, the higher your risk for heart disease, so lowering elevated LDL cholesterol (while raising your HDL) can reduce the risk.High-density lipoprotein, or HDL cholesterol, has earned the nickname "good cholesterol." It is produced in the liver and sent out to remove cholesterol from the blood. The "scavenged" bad cholesterol is then processed through the liver and discharged in the bile to the digestive tract for excretion. High levels of HDL in your blood may help to reduce your risk of coronary heart disease while a low level can increase your risk of heart disease.Normal blood values of total cholesterol (HDL and LDL cholesterol):• Total cholesterol: 200 mg/dL (milligrams per deciliter) or 5.2 mmol/L (millimoles per liter) and below, is healthy• HDL: 45 mg/dL or 1.2 mmol/L and above is considered healthy. Values below this level are not healthy.• LDL: 130 mg/dL or 3.5 mmol/L and below, is healthy
4. Homocysteine:
Homocysteine is a common amino acid found in the blood. High levels of homocysteine are related to early development of heart and blood vessel disease. In fact, it is considered an independent risk factor for heart disease -- this means that elevated homocysteine alone may be enough to cause cardiovascular disease. This is because it causes cholesterol to change into oxidized low-density lipoprotein which is more damaging to the arteries. It also increases the tendency for blood to clot, raising the risk of blood vessel blockages. High homocysteine levels are also related to the development of osteoporosis, dementia and Alzheimer's disease.Most people with high homocysteine levels do not get enough folic acid, vitamin B6 or vitamin B12 in their diet. Homocysteine is normally changed into another amino acid called methionine or S-adenosylmethionine with the help of B vitamins (B6 and B12), enzymes and folic acid. Homocysteine is measured using a simple blood test at any time of the day without preparation for the test (fasting is not necessary). An optimal homocysteine level is less than 6.3 mmol/L.Eating more fruits and vegetables, especially leafy green vegetables, can help lower your homocysteine level by increasing sources of folic acid. Good sources of folic acid also include many whole-grain breakfast cereals, lentils, chickpeas, asparagus, spinach and most beans. Supplementing your diet with folic acid, vitamin B6 and vitamin B12 is also beneficial for lowering abnormal homocysteine values.
5. C-Reactive Protein (CRP):
C-reactive protein is produced by the body as part of the process of inflammation. Inflammation is currently recognized as a major contributing cause of cardiovascular disease. Elevated concentrations of CRP appear to identify individuals at increased risk of cardiovascular disease, even when their cholesterol levels are normal.According to research, having a blood test to measure C-reactive protein is just as effective as measuring cholesterol in estimating a person's risk of having a heart attack or stroke. The research, published in the New England Journal of Medicine, is the strongest evidence to date supporting the emerging theory that inflammation plays a crucial role in determining if or when a heart attack or stroke will occur. Although the precise role of CRP is unknown, it is a reliable marker for the presence and intensity of an inflammatory process. The test you should request is called highly sensitive C- Reactive protein and the number is optimal if returned at less than 0.80.In addition to varying naturally between individuals, bloodstream CRP levels are elevated in smokers, diabetics and people who are overweight. It can be reduced in a variety of ways such as exercise, weight loss and by taking certain drugs such as the cholesterol-lowering medicines known as statins. CRP may also be lowered by taking high doses of proteolytic enzymes, proanthrocyanadins (particularly from grapeseeds), essential fatty acids and vitamin C.
6. Triglycerides:
Triglycerides are the main type of fat normally transported in your bloodstream. After eating, fats in your foods are digested and released into your bloodstream as triglycerides. Triglycerides from plant foods generally contain more unsaturated fatty acids than those from animals. Triglycerides may also be made in the body from other energy sources like carbohydrates. They are transported throughout your body to give you energy or to be stored as fat. Between meals, hormones regulate the release of triglycerides from fat tissues to meet the body's energy requirements. Excess triglycerides in the blood while fasting are related to an increase in the occurrence of coronary arterial disease. An acceptable triglyceride level is 150 mg/dL or 1.7 mmol/L or less. Triglycerides are typically within the normal range unless you have an inherited tendency toward high levels or you have a problem processing carbohydrates.
Monday, September 13, 2010
Top 10 Anti-Inflammatory Foods You Got to Know
Top 10 Anti-Inflammatory Foods You Got to Know
Boost your immunity and heal yourself with these tasty, natural anti-inflammatory foods
A number of anti-inflammatory drugs in the market promise to ease our pain and calm angry allergic reactions. While they may provide quick relief, long-term use of some anti-inflammatory medications such as NSAIDs and steroids can actually weaken our immunity or cause unwanted side effects.
Nature has provided us with many anti-inflammatory foods which don’t just work with negligible adverse reaction, but are also great tasting. Besides their abilities to reduce inflammation, they also supply us with loads of essential vitamins and minerals that boost our immune health. Talking about value for money!
Check out what are the top ten list of anti-inflammatory foods you should know below and start introducing them into your diet regularly if you haven’t.
1. Kelp
Anti-inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.
Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they are usually heavily salted and coated with a thick layer of vegetable oil.
2. Wild Alaskan Salmon
Anti-inflammatory Agent: Salmon is an excellent source of eicosapentaenoic acids and docosahexaenoic acids, the two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and cancer to treating autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. If fish is not your type of food, you can also get omega-3 from high-quality fish oil supplement.
Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. But how about plant-based sources of omega-3, like flaxseeds and walnuts? Learn why plants may not be an adequate source of omega-3 fats.
Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and are easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that both are in balance.
3. Turmeric
Anti-inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
4. Shiitake Mushroom
Anti-inflammatory Agent: Enjoyed by the Chinese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried mixed mushrooms. Yummy!
Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
5. Green Tea
Anti-inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing disruption in the digestive tract.
6. Papaya
Anti-inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.
Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma, arthritis, and other kinds of swelling. Extracts of bromelain have also proven to be as effective as non-steroidal anti-inflammatory drugs.
Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it’s preservative-free.
7. Blueberry
Anti-inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
Sidekicks: Blackberries, cranberries, goji berries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.
8. Extra Virgin Olive Oil
Anti-inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.
9. Broccoli
Anti-inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients, which help the body to get rid of potentially carcinogenic compounds.
Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.
10. Sweet Potato
Anti-inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
Sidekicks: Yam. Do not confuse sweet potato with yam. They are not the same and neither are they related to one another. There are many types of yam and one particular type called Chinese yam or Shan Yao is esteemed in Traditional Chinese Medicine as a lung, stomach and kidney tonic.
Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.
Boost your immunity and heal yourself with these tasty, natural anti-inflammatory foods
A number of anti-inflammatory drugs in the market promise to ease our pain and calm angry allergic reactions. While they may provide quick relief, long-term use of some anti-inflammatory medications such as NSAIDs and steroids can actually weaken our immunity or cause unwanted side effects.
Nature has provided us with many anti-inflammatory foods which don’t just work with negligible adverse reaction, but are also great tasting. Besides their abilities to reduce inflammation, they also supply us with loads of essential vitamins and minerals that boost our immune health. Talking about value for money!
Check out what are the top ten list of anti-inflammatory foods you should know below and start introducing them into your diet regularly if you haven’t.
1. Kelp
Anti-inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.
Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they are usually heavily salted and coated with a thick layer of vegetable oil.
2. Wild Alaskan Salmon
Anti-inflammatory Agent: Salmon is an excellent source of eicosapentaenoic acids and docosahexaenoic acids, the two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and cancer to treating autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. If fish is not your type of food, you can also get omega-3 from high-quality fish oil supplement.
Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. But how about plant-based sources of omega-3, like flaxseeds and walnuts? Learn why plants may not be an adequate source of omega-3 fats.
Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and are easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that both are in balance.
3. Turmeric
Anti-inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
4. Shiitake Mushroom
Anti-inflammatory Agent: Enjoyed by the Chinese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried mixed mushrooms. Yummy!
Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
5. Green Tea
Anti-inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing disruption in the digestive tract.
6. Papaya
Anti-inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.
Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma, arthritis, and other kinds of swelling. Extracts of bromelain have also proven to be as effective as non-steroidal anti-inflammatory drugs.
Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it’s preservative-free.
7. Blueberry
Anti-inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
Sidekicks: Blackberries, cranberries, goji berries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.
8. Extra Virgin Olive Oil
Anti-inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.
9. Broccoli
Anti-inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients, which help the body to get rid of potentially carcinogenic compounds.
Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.
10. Sweet Potato
Anti-inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
Sidekicks: Yam. Do not confuse sweet potato with yam. They are not the same and neither are they related to one another. There are many types of yam and one particular type called Chinese yam or Shan Yao is esteemed in Traditional Chinese Medicine as a lung, stomach and kidney tonic.
Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.
Wednesday, September 8, 2010
Thursday, September 2, 2010
CPR CERTIFICATION AT FFC (level "C")
Learning how to manage an emergency situation can save a life,
Know what to do. Get certified
Tuesday September 21st 6:30-9:30pm
Investment: $50
Sign up with our lovely front desk staff today!
905-898-8098
Know what to do. Get certified
Tuesday September 21st 6:30-9:30pm
Investment: $50
Sign up with our lovely front desk staff today!
905-898-8098
Wednesday, September 1, 2010
Congratulations Dr. Foster!!!
Congratulations goes out to our own Dr. Laura Foster on completing her first Ironman!
She completed Ironman Canada in Penticton, BC on Sunday August 29th.
The race started at 7am and she finished at 9:45 pm. Her finish time was under 15 hours. Imagine! Swimming, biking and running for over 14 hours. I'm tired just thinking about it.
We here at FFC are very proud of her!
She completed Ironman Canada in Penticton, BC on Sunday August 29th.
The race started at 7am and she finished at 9:45 pm. Her finish time was under 15 hours. Imagine! Swimming, biking and running for over 14 hours. I'm tired just thinking about it.
We here at FFC are very proud of her!
WELCOME KRISTIE!
We are excited to announce the arrival of Kristie McEachnie, Registered Massage Therapist!
She is looking forward to working with our practice members. Currently her hours are as follows:
Mondays 8 am-12:30 pm
Tuesdays 1:00 pm -7:30 pm
Kristie is a graduate of Brock University and holds a Bachelor of Arts Degree in Social Science. After graduation she decided it was time to pursue her true passion, Massage Therapy. Kristie graduated from the Canadian College of Massage and Hydrotherapy. She has also taken a post-graduate course specializing in prenatal massage and has had the opportunity to work with high risk pregnant women.
Welcome to our newest member of FFC!
She is looking forward to working with our practice members. Currently her hours are as follows:
Mondays 8 am-12:30 pm
Tuesdays 1:00 pm -7:30 pm
Kristie is a graduate of Brock University and holds a Bachelor of Arts Degree in Social Science. After graduation she decided it was time to pursue her true passion, Massage Therapy. Kristie graduated from the Canadian College of Massage and Hydrotherapy. She has also taken a post-graduate course specializing in prenatal massage and has had the opportunity to work with high risk pregnant women.
Welcome to our newest member of FFC!
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