The Function of A Running Shoe

Shared by Dr. Phil McAllister

The function of a running shoe is to protect the foot from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.

People with low arches, called pronators, will need a shoe that provides stability. A shoe with good cushioning is important for people with high arches, called supinators.

There are three main features that you need to consider when selecting a running shoe: shape, construction, and midsole.


To determine the shape of the shoe, look at the sole. Draw a straight line from the middle of the heel to the top of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toes. A straight-shaped shoe will have a line that passes through the middle of the toes. These shoes are built to give pronators added stability.


Take out the insole and look at what type of stitching is used on the bottom. In board construction shoes, built specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes, appropriate for mild pronators or supinators, will have stitching that begins halfway. On slip-constructed shoes, you will see stitching running the entire length of the shoe providing the flexibility supinators need.


Most of the cushioning and stability of a running shoe is determined by the midsole. A dual-density midsole provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good cushioning but are not great at providing stability, making them better for supinators.

Keep in mind that a chiropractor can help you prevent running-related problems by assessing your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine.

Thank you to The Ontario Chiropractic Association for Content

Lower Your Toxic Burden

Take care! This is the only body you’ll ever get.


Do you experience any of the following?

  • ™Tired and wired/mood swings, poor sleep
  • ™Repeated cold and/or flu
  • ™Bloating, diarrhea, excess gas, constipation
  • ™Brain fog, cognitive decline, memory challenges
  • ™Exposure to pesticides, harsh chemicals
  • ™Increased sensitivity to scents, lotions, detergents
  • ™Skin reactions
  • ™Chronic disease like autoimmune, osteoarthritis, rheumatoid arthritis, diabetes, cancer

Did you ever wonder why?

5 key environmental stressors we deal with every day.

1. Allergens5keyenvimpact

2. Toxins

3. Microbes

4. Stress

5. Standard Diet


How does you deal with the stress?

waterfall1. Hormones & Neurotransmitters

2. Immune & Infection

3. Muscles, Skeletal, Cellular

4. Reduction – Oxidation reactions

5. Mind- Body- Spirit -connection between physical and spiritual

6.Digestion, Absorption, Utilization

7. Detoxification


Sometimes the impacts of our environment outweigh the ability to re-calibrate and remain healthy. 

What can you do to help?

If you have incorporated the basics of lifestyle support and still find yourself feeling poorly, see Dr. Laura, Forward Health’s Naturopathic Doctor for  additional support that is individual to your needs.

Shared by Dr. Laura Brown

How to Stay Cool During Summer Workouts


Shared by Dr. Phil McAllister

Working out in the summer heat can be a miserable, sweat-soaked endeavor. As much as you don’t want to slack off, let’s be real—when it’s a bazillion degrees with 8,000% humidity, just lying on your couch in your air-conditioned living room starts to look reeeeeally tempting. But with the proper preparation, you can keep your workout going strong throughout the dog days of summer. Here’s how to weatherproof your workout.

1. Get the Timing Right
Blazing sun isn’t going to do you any favors, so if you are going to exercise outside (or if you don’t have air-conditioning), schedule your workout for early morning or late evening. “It’s ideal to work out before or after the heat index rises,” says Elizabeth Kovar, an ACE Master Trainer and mind-body movement specialist. “If your schedule doesn’t allow you to work out during those hours, play it safe by working out indoors.”

2. Stay Hydrated
Okay, so I royally screwed this one up a few weeks ago. On the first day of a nasty heat wave, I went for an early-morning run while it was still “only” 86 degrees out. Minor tactical error: I only drank half a glass of water when I woke up. I spent the rest of the day on the couch nursing a splitting headache, achy muscles, and wicked nausea. Oops. “Guidelines recommend consuming 17–20 ounces of water two hours before exercise, 7–10 ounces of fluid every ten minutes during exercise, and 16–24 ounces for every pound of body weight lost after exercise,” says Jessica Matthews, MS, an exercise physiologist for the American Council on Exercise. If you’re working out for an hour or more, you may also want to replace electrolytes with Results and Recovery Formula or coconut water.

3. Eat to Beat the Heat
Excuse all the rhyming, but it really is important to eat properly before a summer workout, since the wrong foods can boost your body temperature. “Avoid spicy foods, which stimulate heat production,” Kovar says. “Also, high-protein foods and anything greasy will be harder to digest, thus enhancing internal heat production.” Stick with easy-to-digest foods like fruit, eggs, or yogurt instead.

4. Dress the Part
This one’s really easy. “Lightweight, loose-fitting, minimal clothing can provide a greater skin surface area for heat dissipation,” Matthews says. Black may be slimming, but wear light colors to reflect the heat from the sun, and choose moisture-wicking fabrics to stay cool and dry.

5. Scale Back
On crazy-hot days, you may need to change your “go hard or go home” philosophy to “go easy or go inside.” If you’re acclimated to hot weather, then you may be able to tolerate a tough workout in extreme heat. But if you live in an area where three-digit temps make headlines, scale back when a heat wave hits. “Anything lower intensity or steady state is probably more achievable mentally or physically,” Kovar says. If you’re planning on doing high-intensity interval training, she adds, “Try to find a shaded area or take the training indoors.”

6. Heed the Warning Signs
Heat exhaustion isn’t a push-through-the-pain situation. Unchecked, it can lead to coma or death—so if you start to feel crampy, dizzy, or nauseous, stop immediately and start doing damage control. “Drink plenty of water and remove any unnecessary clothing,” Matthews says. “You can also mist your skin with water to bring your body temperature down.” If your skin is hot but not sweaty, or your pulse feels fast and weak, those are signs of heatstroke. “Call 911 and get cool any way that you can until help arrives,” Matthews says. Anytime the heat index is over 90 degrees, you’re at risk for heat exhaustion; over 105 degrees, it’s almost a given.2 So play it safe—if you know you can’t handle the heat, head indoors.

How do you stay cool during summer workout?

Thanks to for content

Naturopathic Therapeutic Order

Ever wondered what to expect from a naturopathic doctor?

How will Dr. Laura individualize your treatment plan?

Based on your specific needs at this course in your healing journey we will build a plan together to achieve your goals.


Naturopathic Therapeutic Order

1. Establish the conditions for health
• Identify and remove disturbing factors
• Institute a more healthful regimen
2. Stimulate the healing power of nature (vis medicatrix naturae): the self-healing processes
3. Address weakened or damaged systems or organs
• Strengthen the immune system
• Decrease toxicity
• Normalize inflammatory function
• Optimize metabolic function
• Balance regulatory systems
• Enhance regeneration
• Harmonize life force
4. Correct structural integrity
5. Address pathology: Use specific natural substances, modalities, or interventions
6. Address pathology: Use specific pharmacologic or synthetic substances
7. Suppress or surgically remove pathology

Ref:  Zeff J., Snider P, Pizzorno JE. Section I: Philosophy of Natural Medicine. The Textbook of Natural Medicine 3rd ed. 2006;1(1).

Janis H. Shares Her Story

“7 years after a near-fatal car crash, I was in constant, severe pain- until I was connected with Dr. Phil McAllister and Rick LeFeuvre at Forward Health.  They have literally helped me transform my life!

No words can begin to adequately thank them enough for their skillful and compassionate care.  My Mother and Brother were so impressed with my progress that they have become clients too.” 

Why Your Heart Rate Stays High After Working Out

Why Your Heart Rate Stays High After Working Out

Hi Judy,

First off, it’s not a dangerous situation, so you can also choose to let your body handle it over time. But since you’re finding it uncomfortable, let’s go through the various causes – likely you’ll realize one (or more) of them will is the culprit. You may also be inspired to know the strategies covered here will lead to better and quicker results from your workouts.

Your workout is hard, which is good, but…

The main reason your heart rate doesn’t drop back down quickly is your workout was hard and your body is having trouble cooling down. The simplest solution would be to try less hard, but that’s a poor choice since it will slow your results. Instead, the following tips will fix your situation. It’s a compound issue, so practicing all of them every time you workout is going to help your situation more than just incorporating one of them. It’s also important to note that it doesn’t matter what kind of workout you’re doing. If it’s hard, these are your answers.

Lengthen Your Cool Down

Your body will cool down on its own, over time, but you can help it do this quicker. Beachbody workouts tend to have short cool downs, which is because almost all of our customers are worried about how much time they have to exercise, but we always encourage more if you need it.

You will often hear our trainers tell you to do whatever you need to recover after a workout. Many of our programs have a workout made for this slot. For example, in most of The Asylum workouts, Shaun T will recommend you do Relief, if you need it.

A cool down is designed primarily to help you slow your heart rate and stretch or, to be more precise, lengthen muscle fibers that have been contracted during your workout. This action enhances your body’s ability to recover beyond what it will do naturally, and your heart rate will follow suit.

Up Your Hydration

Lack of hydration is probably the number one reason your heart rate is slow to slow. Most of us are chronically dehydrated and should drink more water daily. Even if you’re not chronically dehydrated, workouts speed up the dehydration process and one of the first symptoms of dehydration is elevated heart rate. Dehydration can also lead to your heart rate not going as high as you’d like it to during workouts but don’t get confused, it’s part of the same problem. When you’re dehydrated, your heart doesn’t work right. That means it won’t go as high or as low as it should.

The best hydration strategy is to drink a glass of water as soon as you wake up and do this every couple of hours until you go to bed. You should aim to drink at least half your weight in ounces each day.

During exercise, you deplete quicker, which is why most trainers build water breaks into their workouts. You should not ignore them! You’ve probably also heard that electrolytes, or body salts, are an important part of hydration. This is true, but we’ll look at them as a part of nutrition.

Fuel Your Body Properly Pre, During, and Post-Workout

Proper nutrition helps your body rebuild quickly after exercise, and slows how quickly you break down during exercise. A proper nutritional strategy can help you recover much, much quicker. This is a broad topic, and entire books have been written on it, but here’s a brief overview.

You should go into your workout properly hydrated, which includes not only water, but also electrolytes. Electrolytes are an array of minerals, primarily sodium and potassium. Most people get enough salt in their diets—too much in fact—but healthy people often get too little because they’re eating fewer processed foods. If you’re on a healthy, whole food diet, you probably get enough salt for daily activity but not enough for exercise.

This is where a good sports drink comes into play. Unfortunately, most people use these drinks when watching sports, which is bad for you. Many mainstream sports drinks know this, and formulate more for taste than necessity. You want to drink sports drinks when you’re exercising (or playing a sport) because then, you’ll quickly put their ingredients to use. Look for more boutique lines of sports drinks, as these tend to have less sugar and more diverse electrolyte mixtures, and are a much better choice for fueling your workout.

Workout performance and recovery are the greatest influences on how quickly your body achieves results and the key times to fuel for those are pre- and post-workout. Going into a workout properly fueled enhances your ability to train harder. Proper fueling post-workout, when your body’s blood sugar (technically called glucose and glycogen) will greatly enhance recovery (up to 400% according to some studies), and the quicker you recover, the faster your heart rate slows down.

What you should eat pre and post-workout are broad subjects but there are many products on the market designed to fill these slots with targeted calories that are used efficiently by your body.

In closing, your body’s heart rate slows after a workout based upon how quickly your body recovers from the effort. This can be influenced by cooling down properly, hydrating completely, and following a diet that includes solid pre, during, and post-workout strategies.

Thanks To for content

New Regulation for Ontario Naturopathic Doctors

withinusWhat does the regulation change mean for your care with

Dr. Laura M. Brown, ND at Forward Health?

July 1, 2015 marks the long awaited day for the naturopathic profession; it inaugurates the Naturopathy Act, 2007 which moves the profession from regulation under the Drugless Practitioners Act, 1925 to the Regulated Health Professions Act, 1991 (RHPA). After 8 years the collective minds of government, the naturopathic profession, and the public finally agree as to what it means to be designated a Naturopathic Doctor in Ontario.
Quality Assurance

Naturopathic doctors (NDs) provide safe and effective care. They are trained in Western medical diagnoses and evidenced-based traditional and natural therapies. Dr. Laura has an undergraduate degree with biomedical pre-requisites; a four-year intensive post-graduate accredited naturopathic degree, special training to care for those living with cancer, extended homeopathic training in India, has passed two phases of rigorous national and provincial board exams and are required to maintain at least 70 hours of continuing education credits every three years.

You can trust that Dr. Laura is a licensed and regulated medical professional
Access to Ontario Labs

In office, Dr. Laura may collect certain blood samples such as those to determine blood type and random glucose monitoring. Under the RHPA, Dr. Laura may send you directly to an Ontario lab like CML/Life Labs or Gamma Dynacare for testing. This will provide you faster access to the labs you need. Dr. Laura will review with you your options, and if it applies, how much you will have to pay for any particular lab test.

You can access lab testing direct from Dr. Laura

Referral to Specialists

If tests or diagnoses indicate the need for more specialized medical attention, unless you refuse, Dr. Laura will refer you to include another medical practitioner in order to expand your circle of care. Communication among all of the RHPA regulated professionals is for the best interest of your health.

You can get a direct referral to a specialist through Dr. Laura

Continued and Added Scope of Controlled Acts
You will continue to have access through Dr. Laura to several controlled acts, including communicating a diagnosis, gynecological and rectal exams, spinal manipulations, acupuncture, and administering substances through injection or inhalation. Acts that are not controlled and are additionally available from Dr. Laura: prescribing and blending custom botanical tinctures, prescribing many naturopathic and clinical nutrition supplements and protocols, acute and constitutional homeopathic assessment and prescribing.
The knowledge, skills and ability to perform several controlled acts is available for you with Dr. Laura

New Prescribing Rights
Unlike in other provinces like BC and Alberta, NDs in Ontario have not had prescribing rights in the past. Under the RHPA, NDs will have access to certain prescription substances after taking an extra course and passing the associated exam. Dr. Laura is preparing to write (and pass!) the prescribing exam in September, 2015. Dr. Laura will then be able to provide you with the option of intramuscular injections (B12), higher doses of vitamins like vitamin D (>1000 IU), vitamin A (>10,000 IU) and folic acid (>1mg), as well as thyroid hormone, bio-identical hormones, and some restricted herbs. If you require any of these things in the interim, Dr. Laura has alternative solutions for your continued care.

Dr. Laura will be able to provide you access to some drugs and higher dose or restricted medicines.

Doctor title
Although it might surprise you, NDs have not legally been able to put “Dr.” in front of their name before. Still, Laura has been a Naturopathic Doctor since completing her 7+ years in school, receiving her four-year degree in Naturopathic Medicine and passing her national and provincial regulatory exams. Now, under the RHPA, Laura and all other NDs in Ontario may officially use the “Doctor” title in front of their name.

Dr. Laura M. Brown, ND… aka “Dr. Laura” is here to serve you.

5 Natural Ways to Fight Bug Bites!


5 Natural Ways to Fight Bug Bites

  1. Natural Bug Repellent Recipe (below) safe for the whole family. Research supports certain essential oils repel mosquitoes.
  2. Mozi-Q homeopathic mosquito repellent that you take internally & is safe for the whole family
  3. Picaridin – DEET alternative – derived from chemicals in pepper & apparently interferes with the mosquito’s ability to track you down
  4. Vitamin B1 (Thiamine) take a dose before you go out – the mosquitoes don’t like that vitamin smell.
  5. Cover up! It helps.


Why Bug repellent might not be so safe

Combine in a 16oz spray bottle:
repellent❖15 drops of lavender, thyme, clove or geranium oil
❖ 10 drops of lemon eucalyptus or citronella oil
❖ 4 Tbsp of vanilla extract
❖ 1/4 cup of lemon juice

Fill with water and shake. Apply as needed or every 2 hours.
Reminder to please keep your stock of essential oils away from reach of children.

When bitten:
Baking soda – sodium bicarbonate – mix with water or apple cider vinegar to form a paste and apply to bee stings and insects bites. Can also be applied to poison ivy.

Oatmeal: Crumble uncooked oatmeal right from your kitchen cupboard. Can put in food processor if you wish 1 tub full of warm water & 1 cup colloidal oatmeal mix as tub is running, stir with hand to well mix. Watch tub may be slippery – careful getting in & out. ™Soak for 10-15 minutes. You can also make a paste with colloidal oatmeal and water and apply to small areas of rash/bite/itch

Calamine & Zinc Oxide lotion: Ingredients: Bentonite clay, baking soda, sea salt, essential oils, glycerin (optional), pink kaolin clay (optional). Recipe here.