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Healthy Living

The Important Benefits of Exercise

We all know that exercise is a fundamental part of a healthy lifestyle. Some of us love to exercise, and some of us dread it. Whether we think of it as difficult or a nice way to relax and refresh, it is nonetheless a necessary ingredient for a healthy and happy body.

There are so many options when it comes to setting up a routine that fits our lifestyle. Try swimming, walking, jogging, yoga, martial arts, competitive sports, rock climbing or cycling. Then stick with the ones you like best. Don’t be afraid to try different activities until you find the right ones for you.

By exercising in the earlier part of your life you will benefit from a better standard of living in your later years. The Brazilian ju-jitsu legend Helio Gracie, now in his 90’s, is still practicing this physically demanding martial art.

Practitioners of both conventional and alternative medicine understand the importance of exercise. When you engage in an aerobic exercise such as jogging or swimming your mitochondria multiply. These organelles are the source of power for your cells and hence your entire body. When you exercise you are, on a cellular level, molding a body with potential for greater energy output. Your body will be better able to repair and maintain itself, better able to fight off disease and maintain an optimum level of health. Your risk of contracting heart disease and cancer, two of North America’s top killers, will also decrease.

For those of you who are not attracted to team sports try jogging, or visit your local library and borrow a yoga DVD to practice in the comfort of your own home. One simple and extremely beneficial way to exercise is to take a stroll after dinner. This will increase circulation, sharpen and calm your mind, while simultaneously assisting your body to digest its meal!

Be assured that once you take the time to develop a regular exercise practice you will reap many benefits. If you begin a little out of shape remember that the more you practice the better you will become at your chosen program. Just work at your own pace and never force yourself to do more than you are able. Keep it simple, keep it fun!

Staying Healthy Through the Seasons

Local, seasonal, and organic - Many of us have heard these terms before. What does it mean to eat this way, and why should we do it?

By adopting a diet close to this ideal you will balance your body to the rhythms of the Earth. Many people note a feeling of being more centered and grounded. Nature gracefully provides us with the foods we need at the time of year we need them.

So what to eat? You may not be able to get all of the following fruits and veggies from a local source but do keep them in mind for their nutritional value. Local, seasonal and organic is ideal but even if cost or convenience is a hindrance try to give your body the best you can.

Spring:
Fruits: Grapefruit, strawberry, plum, lemon and lime
Veggies: Artichoke, kale, lettuce, mushroom, parsley, spinach, sugar peas, and watercress
Grains: Barley, buckwheat, rice (sprouted if possible)

Summer:
Fruits: Berries, figs, melons, tropical fruits
Veggies: Bell pepper, celery, tomato, cucumber, rhubarb, zucchini, green peas, and fresh corn
Grains: Sprouted grains of any kind are ideal in the summer months

Fall:
Fruits: Apples, cranberry, pomegranate, persimmon, pear, and rosehip
Veggies: Broccoli, burdock root, carrot, cucumber, Jerusalem artichoke, eggplant, potato, pumpkin, squash, turnip, yam, sweet potato
Grains: Amaranth, barley, buckwheat, corn, millet, rice

Winter:
Fruits: apples, cranberry, pear, kumquat and dried fruit such as apricot, prune and raisin
Veggies: Bok choy, brussel sprouts, cabbage, potatoes, ginger, parsnip, seaweeds (kelp, arame and nori), squash (acorn, butternut), turnip and yam
Grains: Amaranth, barley, buckwheat, corn, millet, rice

We are fortunate in Toronto as we have the opportunity to visit many Organic Farmers Markets, including some that run all year round like Dufferin Grove Park which is open every Thursday. Seasonal markets (only open during the growing season) include the ones at Riverdale and Withrow Park.

The subject of healthy eating in harmony with your physical location can fill volumes; here we are only scratching the surface.

I would like to leave you with this quote concerning the food we put into our bodies: “The food we eat is the only medicine we take three times a day seven days a week for our entire life.” (Ancient Chinese saying)

Cleansing the Liver

When the warmer weather of spring comes into our lives after winter, it's a time that provides the perfect climate to cleanse our bodies. The liver is the hardest working organ of detoxification. Our liver does so much for our body; we will never be able to repay our debt to it. The liver can be thought of as the Captain of our digestive system. All nutrients in the food we consume move from our small intestine to our liver where they get allocated to different parts of our body. The liver also detoxifies all toxins and pollutants that we come into contact with including chemical sprays on the food we eat and pollution in the air we breathe.

In today’s world almost everyone can benefit from doing a few things to give our over-taxed livers a rest. There are lots of ways we can support, detoxify, and harmonize the function of our liver. Firstly, we can remove dietary, lifestyle, and environmental stressors as much as possible. Alcohol, coffee, smoking, and junk food all cause our livers to work hard to do their job of getting rid of toxins. We can improve our diets by consuming more fresh fruits and veggies, legumes, nuts and seeds, buying organic whenever possible. Consuming lots of water will also facilitate the liver’s function. A simple and effective way to gently detoxify your liver is, upon rising in the morning, half an hour before consuming anything other than water, squeeze half a lemon (or lime) into a mug of lukewarm, filtered water. If you experience any discomfort due to cleansing reaction then cut the amount of lemon by half and work up to the full dose. Symptoms may include dizziness, irritability and headaches as your body is releasing and flushing out accumulated toxins. With a mild cleanse like this symptoms are usually short lived. While you are asleep you body is hard at work repairing tissues, fighting pathogens, detoxifying, and more. At night all the byproducts of detoxification end up in the bile produced by the liver, which is stored in the gallbladder. By consuming lemon water first thing in the morning your gallbladder will be stimulated to contract and release the toxic bile into your small intestine, then to be flushed out of your body.

Other helpful measures include eating dandelion leaves, bitter greens, artichokes, turmeric, and drinking milk thistle tea. Some supplements which help support the liver are B-Complex and vitamin C with bioflavonoids. A fasting protocol is also recommended, performed safely under the guidance of a qualified Naturopath or Nutritionist. To stimulate drainage of the large and small intestines, helping move toxins through, and out of your system, use a body brush in the shower to vigorously rub your thighs. Also try an epson salt or baking soda bath, which will assist detoxification.

There are many different schools of thought on liver cleanse; some recommend a more gentle approach and others intense and short. Always pay attention to your body and know it is best to practice any cleanse under the guidance of a qualified practitioner to ensure your safety.

Healthy Food Choices for our Children

Health conscious parents are growing more concerned about healthy food choices for our children. Parents and caregivers are now aware of how the food choices we make for our children affect their health and vitality. Whether parents with young children or a couple with plans to have kids in the future, everyone needs to arm themselves with nutritional knowledge to help their children’s bodies and minds grow as strong and sound as possible.

With so many advertisements targeting the attention and interest of children with colourful and bright ads for sugar laden foods it seems to be a daunting task to help children choose healthy alternatives. Some health bandits are easier to spot than others - white flour and white sugar are well known ingredients to watch for. Others are not so easy to spot. Monosodium Glutamate (MSG) can cause headaches, heart palpitations and damage to the pituitary gland. Artificial food colourings such as yellow dye #5 (also known as tartrazine) may be linked to asthma, skin reactions and ADHD in children. Some foods to cut out, or cut down on, are breads made with white flour (as opposed to whole grain varieties), hard candies, pop, ice cream and sugary cereal.

Two words can be kept in mind while at the grocery store and in your kitchen: whole foods. Remember, the least processed foods with the least additives (preservatives and flavour enhancers) are the best for you and your children. These simple tips will help you on the road to giving your children healthier food.

• Replace high-sugar snacks with fresh fruit (or dried fruit), which is just as sweet and also highly nutritious.
• Get creative in the kitchen and check out cookbooks with recipes that will appeal to you and your family. Children will yield to changes at meal times, especially if they see their parents eating healthily, and if they are involved in the process of shopping for and preparation of meals.
• Involve your children in the cooking process. Let them help you in the kitchen and teach them how to cook healthy alternatives.

Here is a list of some items to keep as basic ingredients to help your family along the way to health:

• Whole grain pasta and breads
• Lots of fresh colourful veggies, especially green leafy ones! Choose organic whenever possible.
• A variety of fresh fruit. Apples were designed so perfectly that you can even eat the wrapper!
• Raw nuts and seeds will provide a valuable source of protein, minerals and essential, healthy oils.
• Beans and legumes are a high fibre, protein rich comfort food. Canned beans won’t give you gas when well-rinsed.
• Dried beans can be soaked for 12 to 24 hours with 1 teaspoon of lemon juice. Change the water after 12 hours and add another teaspoon of lemon juice. This will prevent gas.
• Dairy products should be organic whenever possible, as conventional dairy is loaded with antibiotics and hormones, which can wreak havoc on your child’s body, putting them at risk of conditions such as dysbiosis and liver toxicity.
• Think fresh, local, and in season as the ideal when stocking your cupboards and fridge.

I hope this gives you a start or helps you on your journey; there is a wealth of literature on children’s health and nutrition. Start reading today and practice healthy eating and living so your children, and down the road their children, will know what they need to be healthy and strong.