Tag Archives: healthy tips

Tips For Staying Healthy During The Winter

Healthy Me, , , ,

As the winter is unleashed upon us with cold, snowy, windy and wet days, the best defense we have for our body is to brave the winter by staying healthy and positive. Here are a few tips to stay healthy over the winter:

  1. When the weather gets cold, the body seems to want foods that bring comfort and warmth to the heart – carbohydrates of course! While carbohydrates have received a bad reputation over the last decade, I do believe it is important to have some quality carbohydrates in your diet – especially complex carbohydrates found in grains and other foods. These keep the body fuelled and nourished, as well keep blood sugar balanced with the right type of protein intake.
  2. Having a healthy diet goes a long way to prevent colds and flu in the winter. Eat a whole food diet with organic ingredients, and if possible, grown locally. Check out the local indoor farmer’s markets during the weekends. Increase your intake of foods that are high in immune boosting nutrients and vitamins – A, C, D and Zinc.Dark colored vegetables and fruits such as carrots, peppers, broccoli, spinach, kale, beets, sweet potatoes, tomatoes are all packed full of nutrients for the body, among others. The new Canada Food Guide is a great start for a healthy diet!
  3. Stay hydrated! There is nothing worse than getting sick and feeling you cannot cough up that phlegm or get rid of that nasal congestion. Water helps to thin out the mucus and phlegm, making it easier to clear out. Drink at least 8 – 10 glasses of filtered warm water daily. If you do not like drinking water – add a slice of lemon or lime, oranges, some berries with a little slice of ginger and Manuka honey.
  4. Decrease your intake of processed and sugary foods. Sugar tends to tax the immune system, especially when you are feeling under the weather. If you are craving sweet foods – try some naturally dried fruits – figs, prunes or dates to satisfy the sugar craving and get some fiber on the side.
  5. Exercise! When the weather is cold, a lot of us do not feel like the braving the cold and running or exercising outdoors. Find a simple routine that works for you – in your home or at the gym, and make sure you follow it at least 3 – 4 times a week for at least 20 – 30 minutes. The best routine is the one you are going to stick to so find something you enjoy and do not have to force yourself to do, so find a fun activity that helps you stay fit and healthy
  6. Get plenty of rest and relaxation! If you are under the weather, one of the best things you can do for yourself and others, is to rest and relax! Give permission to yourself to refuel and recharge your batteries, which are usually drained if you do get sick often. Resting and relaxing will also decrease your recovery duration.
  7. Schedule regular naturopathic appointments and acupuncture sessions to maintain and support your health and wellbeing.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

 

Healthy Tips From A Naturopathic Doctor For Life

Healthy Me, , ,

HERE IS A LIST OF BETTER FOOD HABITS THAT YOU CAN INCORPORATE INTO YOUR DAILY LIFESTYLE FOR BETTER HEALTH

1. Eat organic and fresh food whenever you can

While more costly than nonorganic food, organic fruits and vegetables are not only more rich in minerals and other produce they are devoid of pesticides and chemical residues and tastes better.

2. Get plenty of vital vegetables

Vegetables supply carbohydrates for energy lots of minerals, enzymes, vitamins and some protein. They help alkalinize the body. Tomatoes and peas protect against prostate cancer, broccoli and cabbage help prevent colon cancer, the most intensely colorful vegetables such as red beets, purple cabbage, yellow squash, collard greens, and spinach contain the highest level of nutrients, which boosts the immune system against degenerative disease.  The fiber contained in vegetables such as cabbage, broccoli, celery, cucumber, Brussels sprouts, carrots, and leafy greens  helps to keep the body’s  bowel function regular.  Choose more colorful, tastier lettuces, since then the iceberg lettuce such as red or green leaf and Romaine, which improved bowel transit time rather than a constipate you.

3. Have more fruit

The fruit is an ideal source for quick energy, valuable enzymes, minerals, vitamins, and fiber. Fruit makes a great snack food. Fruit is a great source of fiber better than grains and vegetables. Try to eat it between meals or before a meal for better digestion.

4. Get enough fiber

Fiber helps lower cholesterol levels and reduce the risk of heart disease.  Roughage is found in plant foods vegetables, fruits, legumes, whole grains, nuts and seeds. Beans, lentils, peas, corn, prunes, black berries, and blueberries are exceptionally high in fiber.  Avoid week and oat bran fiber if you are gluten intolerant. Processed foods lack fiber. Fiber adds bulk to the stool, which assists in maintaining regular bowel function. Without enough fiber, you’ll experience constipation, which is a contributing factor in many diseases. Fiber is great as well for keeping the body satiated and helps with weight as well.

5. Avoid aspartame, caffeinated beverages, carbonated beverages, fried food, and hydrogenated oils

Aspartame is 200 times sweeter than sugar. It increases appetite in general and the desire for sweets in particular.

Caffeinated beverages such as coffee, black tea, and Coke does our powerful stimulants that overstress the body.  They deplete various nutrients from the body.  Carbonated beverages tends to upset the mineral balance of the body, and in turn causes the body to leach out the calcium from the bones, contributing to osteoporosis.

Fried foods are exposed to heat for long periods of time causing the food enzymes and essential fats to break down and in the body, and clog blood vessels. Start frying however is okay.

Hydrogenated oils raise cholesterol, cause heart disease and are being linked to the development of other diseases such as cancer and arthritis.  I originated oil are what you find in most packaged crackers cookies, baking and cooking mixes, and other packaged goods.

Butter is high in saturated fat but better for you because it’s more stable than margarine, which can keep youths to heart disease obesity and promotes inflammation, while suppressing the immune function. If you can choose organic butter.

6. Avoid MSG

MSG is a neurotoxin that destroys brains cells in mice and potentially humans. Check the food labels always.

7. Avoid processed meats

Processed meats such as bologna, salami, hot dogs, most sausages, smoked meats and fish, as these are high in saturated fats, cholesterol and sodium = a recipe for cardiovascular disaster! Smoked, cured, and pickled foods are also high in nitrates, which are potentially carcinogenic.

8. Avoid sugars as much as possible

Read the labels. Just because a substance is allowed in foods, doesn’t mean its safe.  Most foods have naturally occurring sugars, however the food industry seems to add sugar in all kinds of foods such as salad dressings, and most processed foods.  Sugar is disguised in other names such as corn syrup, starch, sucrose, and fructose. Sugar causes a high and then a sudden low in energy, leading to exhaustion. It also depletes nutrient reserves, especially vital nutrients and B vitamins.

9. Soy foods

Exercise caution with soy foods, as fresh soy – edamame and soy beans do contain phytates which can effect the thyroid hormones, and also contain phytoestrogens, which can effect an estrogenic effect on the body. Its also hard to digest.

 

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.