Community News
4 Tips to Help Balance Hormones

Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs. They work slowly, over time, and affect many different processes, including: Growth and development, Metabolism, Reproduction and Mood. If you have symptoms like fatigue, skin issues, weight gain, sleep problems, PMS, endometriosis, infertility or other issues, chances are you have a hormonal imbalance! Here are some tips to help balance you out:

1) Avoid polyunsaturated fats. Choose fats like coconut oil, olive oil and real butter.

2) Limit caffeine. This can be hard for some, but try to slowly replace your coffee with beneficial herbal tea.

3) Avoid toxins. This, again, can be a challenge as toxins are found in many household items. When cooking, using glass or non-coated metal pans and avoid plastics!

4) Sleep! This can singlehandedly improve hormones and is even linked to longer life, less chance of disease and optimizing weight.

Beat Chronic Inflammation with Cilantro

Cilantro, also known as Coriander or Chinese parsley, is one of the most effective natural detoxifying remedies for removing heavy metals and other harmful toxins from your body. It is particularly great for removing mercury. The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue. Heavy metals have been connected with serious health problems, such as heart disease, kidney disease, lung disease, emotional problems and cancer. Cilantro itself is a great source of healthy minerals, like potassium, manganese, calcium, magnesium and iron. It also has awesome amounts of vitamin K and A. It has been shown to be an effective antifungal, antiseptic and anti-inflammatory, which all can help you detox your system and return to balance.

Plant-Based Eating 

There is no doubt the report from the World Health Organization classifying numerous meat products as carcinogenic is stirring up a response in many of us. Although there has been lots of evidence to suggest a diet including meat can be detrimental to not only our health but also to that of the planet, many people find it difficult to adopt a more plant-based diet. Food is not just what we put in our bodies, it is fuel for daily activities, as well as tastes, flavours, and smells associated with memories. Making dietary changes can be challenging. You will have habits you need to break, and new cooking skills and information you need to learn. Having someone to be accountable to and who will provide knowledge and direction along the way is helpful in making successful dietary changes -this is where a health coach can be an invaluable resource.

Amanda Lily, Holistic Health Coach
www.amandalily.com

Carbs & Diabetes

Did you know that carbohydrate restriction has a greater effect on decreasing blood glucose levels compared to medications? Experts in diabetes care agree that the best predictor of diabetes complications in type 2 diabetes is elevated blood sugar. Old and new studies show that carbohydrate restriction is a better intervention for losing weight compared to calorie restriction. In addition carbohydrate restriction is the most effective method of reducing high triglycerides, a bad cholesterol and raising HDL, a good cholesterol. Many studies show that patients with type 2 diabetes on carbohydrate restricted diets are able to stop medications or reduce doses that translate into fewer side effects and lower medication cost. In most cases more medications are added as the disease progresses over time. Best of all, glucose lowering by carbohydrate restriction has no side effects compared to medications.

Mathilda Prinsloo
www.seniorcarepractice.com

Colouring is the New Mindfulness! 

Who says this is solely a kids activity, the creation of colouring books for adults is brilliant. As we decide what colour to use next, everything slows down and we are unintentionally in the moment. Our hectic day suddenly becomes a kaleidoscope of beautiful colours and our brain slows down. The constant movie film that consumes our day, halts. A colouring book is the perfect gift for a friend or family member going through cancer. Colouring the pages eases all the stresses that accompany a diagnosis. Taking your colouring book to chemo or to a doctor’s appointment can calm you, rather than sitting there and becoming more anxious. All of a sudden you are transformed into thinking about the design, the movement of your fingers colouring within the lines.  It is instant therapy, and a great gift to a loved one or to yourself.

Tara Torchia-Wells
www.theunexpectedgift.ca

To Ice or Not to Ice 

Recently there’s been some controversy with regards to icing when injury takes place. The question that raises this controversy is: Does the body do an effective job of self-regulation, or is it’s response to inflammation excessive, causing additional damage to surrounding tissues? According to several studies, ice in the first 48 hours is still appropriate when inflammation is present. There are five cardinal signs of inflammation including redness, heat, pain, swelling, and loss of function. The acronym P.O.L.I.C.E stands for Protection, Optimal loading, Ice, Compression and Elevation. It takes a knowledgeable professional to determine what optimal loading is, based upon the area of injury, degree of damage, activity to be resumed, and many other factors. So the next time you sustain such an injury, slap on the ice and slip into your local physiotherapy clinic so that we can help optimize your recovery!

Susanne Robson BMR(PT)
www.prairietrailphysio.ca

5 Ways to Reduce Inflamed Arteries 

1. Stop smoking. Smoking hardens the arteries and increases inflammation. Research shows you can reverse all the damaging effects to your arteries within 10 years of quitting.

2. Think olive oil, fish, and nuts. People who stick with a Mediterranean-style diet based on fruits, vegetables, nuts, and olive oil can lower their levels of inflammation. It works by increasing omega-3 fats to fight inflammation.

3. Get active. Exercise is a great way to lower inflammation without any of the side effects. Shrink your waist size. If you’re a woman with a waist of over 35” or a man with a waist of over 40”, you probably have high inflammation.

4. Get enough sleep. A new study shows that elderly people with high blood pressure who sleep less than 7.5 hours a night have dramatically elevated chances of having a stroke or heart attack.

5. Reduce stress. High levels of stress hormones can lead to the release of excess inflammatory chemicals.

www.scoopandsave.com

Ditch the Detox Diet

Cleansing is often promoted to improve health by ‘cleansing’ the bowel and removing toxins from the body. It has been claimed that it can boost energy and immunity, promote healthy intestinal bacteria and start weight loss. The truth is, there is no scientific evidence to show that cleansing maintains or improves bowel health, prevents colon cancer or achieves lasting weight loss. Your intestine, lungs, liver and kidneys already effectively remove waste from your body every day. These diets can be harmful and cause unpleasant side effects such as cramping, nausea, vomiting, headaches, lack of energy; or more serious side effects, such as dehydration, low/high blood pressure, vitamin and mineral deficiencies, and many more. Instead look for effective and trusted ways to improve your health, boost your energy and maybe lose some pounds along the way by seeking professional help from a registered dietitian.

Rochelle Tinumpit
www.actionphysio.net

Winter Wellness for Cats & Dogs 

With cooling temperatures, it can be hard to get your animals to stay outside to get enough exercise to maintain their health. Even with fur coats, temperatures that feel chilly to us do feel unpleasant for them. Due to more sedentary lifestyles in the winter months, companion animals are prone to weight gain, lethargy and aching joints. Some easy suggestions to combat these conditions include: Feed your animals smaller food portions. They may seem extra hungry at first but will surely adjust. If they are not burning calories with exercise, the calories can add up! There are also fun indoor methods of exercise that can be fun. Any exercise, even indoors, will burn calories, increase circulation and increase the morale of your animals.  Remember- your animal’s quality of life and longevity are important! Overweight animals are targets for early organ failure and arthritis. For a happy, healthy animal, make fitness and nutrition a priority!

Jill Saifer
www.soulsticespirithealing.wordpress.com

Clean Eating: Spicy Cabbage Soup 

Ingredients:

1 Onion sliced
3 Garlic cloves minced
2 diced Jalapeno
2 tsp Coriander
5 C Vegetable broth
1 15oz can diced Tomatoes
3 C thinly sliced Cabbage
2 diced Bell Peppers
8 Stalks of chopped Celery
2 Tbsp. Basil
2 Tbsp. Oregano
Salt and Pepper to taste
Directions: 
1. Combine onion, garlic, salt and pepper, japaleno, peppers, celery and herbs and sauté until tender.
2. Add the tomatoes, cabbage and broth and bring to a simmer.
3. Cook for 45 minutes on low heat until cabbage is tender.
4. Serve and enjoy!

Myles Fanjoy

Business Spotlight 

Life Assure Medical Alert is Canada’s foremost provider of medical alert devices for seniors. Our goal is simple, to keep seniors safe and allows them to live comfortably in their homes while remaining independent. Life Assure provide’s state of the art technology with each one of our extremely affordable and reliable units. With Life Assure Medical Alert Units, you can have peace of mind knowing that at any time, 24 hours a day 7 days a week, help is available at the push of a button. Whether you need to contact a family member, friend, or the local paramedics, our team of highly trained and dedicated staff is available whenever you need. Our simple and low monthly prices provide premium services with no hidden charges or extra costs. Additionally, our lifetime guarantee makes it easy for you to maintain the lifestyle you enjoy, while also staying safe. Remain independent and protect your life with Life Assure Medical Alert.

Life Assure
www.lifeassure.com