Sugar…It’s in Everything!

Sugar...It's in Everything!According to Statistics Canada, the average Canadian consumes 26 teaspoons of sugar per day. That works out to 40 kilograms per year, or 20 bags.

Health Canada does not have a recommended limit for how much sugar Canadians should consume in a day. That gives the food industry license to put any amount into any food they want, and with no daily recommended intake, it makes it hard to know if you’ve reached your limit.

Processed sugar contains no vitamins, minerals, or fibres, and raises your blood sugar levels.  Sugar will also disrupt your hormones and promotes free radicals, which can lead to cell damage and contribute to chronic diseases like type 2 diabetes and heart disease.  Sugar actually speeds up the aging process!

Sugar hides in most processed foods. Of the estimated 600,000 commercial food products, about 80% contain added sugar, so cooking from scratch  is the first step towards eliminating sugar in your diet.

The next step is to understand how to read the nutritional labels found on food products.  Consider all carbohydrates and sugar as the same thing.  All carbohydrates metabolize as blood glucose; whether is’ “good” carbohydrates, from whole grains, or “bad” carbohydrates from white rice.

Remember the golden rule: 4 grams of carbohydrates OR 4 grams of sugar = 1 teaspoon of sugar.  Using this equation (divide the grams by four) you can easily look at the grams per serving for any food product for carbohydrates/sugar and convert this to a measurement of teaspoons.   This simply conversion will help you visualize how many teaspoons of sugar are actually being consumed and help you make healthier choices.

Even small changes can make the difference. Try offering plain yogurt with real fruit mixed in, and not the standard flavored yogurt which is extremely high in sugar.  You can also take any cookie/cake recipe, and reduce the amount of sugar by one third without affecting the taste or texture.  Try substituting apple sauce or honey for sugar in most recipes for a healthier choice.

Here is an example of some hidden sugar:  A homemade chicken sandwich with a glass of milk.

2 slices of 100% whole wheat bread = 6.8 tsp

2 tbsp Miracle whip = .5tsp

Lettuce = zero

Chicken breast = zero

1 cup of 3.25% Milk = 5.2 tsp

Total:  12.5 tsp of sugar

 A homemade chicken sandwich with a glass of milk is still a healthy lunch….. but definitely food for thought.

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Insight From The JOSPT On Dry Needling

file.phpArticle on Neck Pain: Dry Needling Can Decrease Pain and Increase Motion

When you have neck pain, the muscles in your neck are often painful to the touch.  These painful areas can limit your daily activities and movement. Dry needling, also called trigger point dry needling, is a treatment that involves pushing a very thin needle through the skin to stimulate a trigger point. The needle may relax the tight muscle bands associated with trigger points. (Trigger points are irritable, hard “knots” that may cause pain over a large area)  As a result, dry needling may be helpful in decreasing pain and increasing motion for patients with neck pain. In a study published in the April 2014 issue of JOSPT, a group of researchers measured the benefits of dry needling for patients with neck pain.

The researchers studied 17 patients. All patients’ neck pain began within 7 days of the start of the study. Half of the patients received trigger point dry needling treatment, and the other half received no treatment. The patients who received the dry needling had better results. Immediately after the treatment, their pain decreased by 33%. One week after the treatment, their pain was 66% less. Also, those patients treated with dry needling were better able to bend their heads forward and backward and to turn their heads toward the painful side of their necks.

In the short term, the findings of this study suggest that a single treatment of dry needling can decrease pain and improve motion. Dry needling is typically combined with other treatments, including exercises to further lessen pain and improve motion and the ability to perform daily activities. Your physical therapist can give you a thorough evaluation to help determine if you are a good candidate for this treatment as part of a program designed to reduce your pain and improve your function. For more information on the treatment of neck pain, contact your physical therapist specializing in musculoskeletal disorders.

*This JOSPT Perspectives for Patients is based on an article by Mejuto-Vázquez et al, titled “Short-Term Changes in Neck Pain, Widespread Pressure Pain Sensitivity, and Cervical Range of Motion After the Application of Trigger Point Dry Needling in Patients With Acute Mechanical Neck Pain: A Randomized Clinical Trial,” J Orthop Sports Phys Ther 2014;44(4):252–260. Epub 25 February 2014. doi:10.2519/jospt.2014.5108.
This Perspectives article was written by a team of JOSPT’s editorial board and staff, with Deydre S. Teyhen, PT, PhD, Editor.
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What’s in your Air Freshener?

SO-000-groupAir fresheners deliver a fine mist of “aroma compounds” that remain suspended in the air for an extended period of time, and are sold in many different forms; aerosols, candles, reed diffusers, potpourri, and heat release products (aka Plug-ins).

Air fresheners with synthetic fragrances do not “clean” the air, they work by interfering with your ability to smell, and simply mask the odours. Air fresheners drown out the smell by releasing chemical such as methoxychlor which coat the nasal passages with a film of oil, which interferes with your olfactory nerves. Read more…

Many air fresheners contain hazardous chemicals that don’t show up on the label.  Most mass produced “chemical” air fresheners list one or two ingredients on their products, however, these products can contain upwards of 300 different chemicals and allergens, including  benzene, formaldehyde, styrene, and phthalates. Read more… 

Due to loopholes in the chemical perfume industry, companies are not required to list the ingredients of anything labeled as a “fragrance,” and that’s why most commercial air fresheners have no ingredients listed on their product.

A recent MSN article stated “that being exposed to air freshener chemicals as little as once a week can increase your odds of developing asthma symptoms as much as 71 percent and can contribute to an increased risk of a number of pulmonary diseases”.

A recent study conducted by the Natural Resources Defense Council, found dangerous chemicals known as phthalates in several air freshener products. When an air freshener is sprayed, the phthalates are released into the air where they can be inhaled/absorbed through the skin.  Read more…

If you like air fresheners….. do your homework… there are alternative organic, healthy products.  One Local Company, Synergy Organics is making a difference with a natural product line, that really works!

All of the essential oils in their products are NOP Certified. The National Organic Program develops, implements, and administers national production, handling, and labeling standards for organic agricultural products.  All active ingredients have a Certificate of Analysis, an FDA approved analysis to certify quality and purity, and an MSDS Safety Sheet.

It all starts with essential oils derived from natural sources. Essential oils have been used for centuries; they have antibacterial, antimicrobial, anti-inflammatory, deodorizing, and antiseptic properties.

So the next time you purchase an air freshener…..make sure you know what’s in it!

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What to do before starting an exercise program

recreational-activities-1Making a decision to begin exercising is the easy part, committing to your program is the hard part; so remember to ask your healthcare practitioner before starting an exercising program.

Often, the biggest challenge is changing your lifestyle. All of us have created bad habits over the years and changing these requires a committed effort to consciously recognize and alter these unhealthy patterns. It takes time to develop new habits, so staying positive and having a forgiving attitude is essential.

Begin by checking with your health care practitioner to ensure that you can safely exercise without restrictions. Then surround yourself with supportive  healthy minded people; having a support system you can rely on is crucial when starting a workout program.  Accountability and motivation are very important to your success, so ask people you know how they’ve set up their active lifestyle.   Remember that your goals need to be realistic and measurable in a way that you will see your progress and keep motivated.

Think about hiring a qualified personal trainer for one or two sessions to learn what to do to reach your fitness goals. Find some activity that works for you whether it’s biking to work, walking, or joining a sports league.  There are so many options and opportunities to be active – we just have to recognize them.

A great way to get active is to join a local charity event such as a fun run or sponsored golf event.  Not only will you be helping people in your community, you will be getting out, getting active, having fun and meeting like minded folks…and who knows, it might even lead to you joining a team or group!

When you make physical fitness and a healthy lifestyle a priority, you will find more energy and enthusiasm for the other areas of your life.

So ask your health practitioner when starting a new exercise program, and keep in mind that there is no right or wrong way to stay active, just get moving!

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Hydro Massage Therapy

Hydo Massage TherapyHydro massage is a type of massage based on the therapeutic use of warm water. Hydro massage helps to relax muscles, increase blood circulation, and relieve muscular pain and tension.

Hydro massage therapy helps to alleviate muscle and soft tissue injuries caused by low back pain, arthritis, chronic and acute pain, neck injuries, TMJ, fibromyalgia, sports injuries, and pregnancy discomfort. This therapy gives you the relaxing benefits of a massage without the drawbacks or inconveniences of getting undressed or having oils placed on your skin.

Hydro massage therapy is an unattended water massage system.  A powerful wave of water spans the full width of the client’s body providing a powerful, heated massage.  Users enjoy total relaxation while remaining comfortable and fully clothed. The water temperature is approximately 34C.

Hydro massage therapy reduces anxiety levels, helps with sport or work related injuries, tension headaches and post-operative rehabilitation.

In one 15 minute session, you receive the following benefits:

Physically relaxes the body
Calms the nervous system
Lowers blood pressure
Reduces heart rate
Loosens tight muscles
Stretches connective tissues
Reduces chronic pain
Increases blood and lymph circulation
Speeds the removal of metabolic waste
Increases red blood cell counts
Relieves tired and aching muscles
Stimulates the release of endorphins
Relieves cramps and muscle spasms
Increase flexibility and range of motion
Strengthens the immune system
Reduces swelling
Reduces tension headaches
Increases tissue metabolism
Reduces mental stress/anxiety

Hydro massage therapy improves circulation, provides temporary relief of minor aches and pains, and provides healing benefits for chronic pain caused by conditions such as arthritis and fibromyalgia.

Hydro Massage therapy is also a great way to assists in warming up muscles before a treatment.

Please contact our clinic to find out ore about Hydro Massage Therapy.

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