Just Stand Up!


Shared by Dr. Phil McAllister

What is the single best thing you can do for your health? Try 30 minutes of walking a day.

“Sitting is the new smoking”  and a new health risk identified as ‘sitting disease’ (the ill effects of an overly sedentary lifestyle).
Build awareness in your organization using the resources, tools and videos below.

What is the single best thing you can do for your health?  30 minutes of walking each day!  Promote walking clubs and campaigns in your workplace and build awareness on the simple benefits of just walking.

Can you limit your sitting and sleeping to less than 23 and 1/2 hours and break the spread of ‘sitting disease’?

Just Stand.Org
23 1/2 Hours

55 Snacks Under 150 Calories

55 Snacks Under 150 Calories

1. Mini tostada
Spread ¼ cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes
Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey
Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple
Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate
Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie
Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama
Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait
Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus
Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts
A handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole
Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame
Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate
Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato
Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips
Make your own kale chips for a fraction of the price with this recipe.

16. Bell peppers with balsamic vinegar
Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach
Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic
Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans
Combine one-quarter cup black beans, ¼ teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana
Dip one-half of a banana into 2 squares of melted dark chocolate.

21. Caprese
Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad
Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato
Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn
Munch on 2 cups of air popped popcorn.

25. Olives
For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon
Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter
Even on its own, peanut (or almond) butter makes for a treat full of good fats.

28. Cottage cheese and melon
Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad
For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar. Add a few slices of red onion if you so desire.

30. Shakeology
Mix one-half serving of your favorite flavor of Shakeology with water.

31. Spiced cottage cheese
Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail
Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox
Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus
Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake
Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad
Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad
For a snack with protein and fiber, mix ¼ cup drained black beans, one chopped tomato, half a green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker
Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker
Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries
Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip
Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana
Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 
Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker
Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers
Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks
1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice
Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After school snack
Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn
Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine
Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J
Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack
Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado
Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado
Mash up one half of an avocado and combine with with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa
Try these corn tortilla chips with 2 tbsp. fresh salsa.

Thanks for sharing beachbody.com

Top 5 Drugs that Raise Blood Pressure

It’s more common that you might think! Over the counter and commonly prescribed drugs can increase your blood pressure. Be aware that when you have your blood pressure taken while these drugs are in your system, you may have a high reading.

  1. NSAIDS – non steroidal anti-inflammatories like ibuprofen, naproxen, Advil & Aleve.
  2. Alcohol- beer, wine, spirits.
  3. Corticosteroids – prednisone, hydrocortisone, methylprednisolone. Topical therapies may still affect blood pressure over a course of time, but to a much lesser effect: bethamethasone, hydrocortisone.
  4. Oral Contraceptive Pills- this is more of an adverse effect that only some people will experience.
  5. Decongestants like Sudafed (pseudoephederine)

If you are prescribed any one of these drugs for an existing medical condition, and your blood pressure is elevated, talk to your health care practitioner about alternatives before being prescribed a new or changed dose of blood pressure medication.

apple steth

There are natural alternatives to lowering blood pressure. I am happy to discuss these with you in your next visit.

Yours in Health,

Dr. Laura M. Brown, ND

The Health Benefits Of Owning a Pet

Owning Pets Can Lead To:
Increased Health, Increased Longevity, Decreased Cholesterol, Decreased Weight, Decreased Depression, and Overall Improvement in Physical and Emotional Health.


Shared by Dr. Phil McAllister @ Forward Health Guelph

As a pet owner, I frequently hear that owning a pet, or a dog in particular, can be a huge benefit in relation to your health and can possibly help you live longer. For years I have believed and reported this to be true to my patients. The results I have witnessed with sick patients and geriatrics receiving pet therapy is amazing and truly touches your heart when you witness the smiles and energy reborn in these individuals. It seems that when patients are lost in the sadness of an illness, or lost in their own minds with dementia, dogs can lift their spirits and bring them back to happiness and health. As a healthcare provider writing this article, I thought it was prudent to do a bit of research on the topic. To be more accurate on a scholarly level, I did not do research, I did read the research of others on the topic, including the American Heart and Stroke Foundation, making it a literature review.

My Review of Available Research

My review did have some interesting findings with respect to increased health and longevity, decreased cholesterol levels, weight and depression, and overall improvement in physical and emotional health. Wow, with those results, why wouldn’t everyone get a dog, or another type of pet? It’s like the perfect diet pill with an emotional bonus?! Does dog food cost less than a gym membership and a happy pill prescription? Sounds too easy to be true, and it might not be true in reality.

Dog Owners are more Active than Cat Owners

A further review of literature shows that people who choose dogs over cats are more active prior to obtaining the pet. Daniel DeNoon, the executive editor of the Harvard Heart Letter spoke of a study that “followed 369 people with cardiovascular disease. A year later, those who owned a dog were four times more likely to be alive than those who didn’t have a dog. Cats, however, did not improve their owners’ odds of survival” (link at bottom of page).

Complete Unconditional Love

There was no mention of activity level of the dog owners or the cat owners. Did the dog owner study group live longer because they were more active before the heart disease and remained active after the heart disease? Were the cat owners less active? It is obvious that there was a distinct difference in survival rate. Could the results be related to the often independent nature of cats versus the unconditional love of a puppy or a dog?

The emotional needs of a dog compared to a cat are directed at the owner as in the traditional dog filled with uber excitement just waiting for their owner to simply open their eyes in the morning. For my dogs, it is like a celebration to see me wake up in the morning, with a huge amount of energy, love, and happiness. Complete unconditional love has to be good for your health!

Active People get Dogs

Berkley University in California speaks of the connection between health and having a dog for a pet. One of their statements regarding a recent study “confirmed that dog owners get more physical activity (at least in part because they have to walk their dogs), and are less likely to be overweight or to smoke, all of which contributes to cardiovascular health”.

Once again, I have a difficult time believing that having a dog would make you quit smoking or over-eating. The most reasonable explanation for this statement would be that people who choose to get a puppy (or in my case two puppies) are already active and engaging in health provoking activities. With certainty, I can assure the world that if I was overweight and smoking, it would impede taking care of my two crazy but beautiful boxer puppies.

Dogs Take a Lot of Energy!

Dogs do take a lot of energy!

My spouse’s mother constantly questions “why we didn’t get lap dogs”, and his daughters believe “cats are all we could handle, dogs are just too much work!”

They are all 100% accurate! Dogs are a lot of work, and that work comes with a huge return of love and kisses. That work is what makes you stay healthy. You can’t sit for long without them making you move. They require attention and give you attention. Therefore, they don’t let you decline in health, they insist you stay active, and activity is what it takes to lower your cholesterol, reduce your weight, increase your mental health, and possibly gives you more energy to make healthier choices on other topics such as smoking?

Increasing Health by Increasing Activity

In addition to increasing health by increasing activity, many dog owners thrive secondary to the unconditional love of a pet. Pets don’t get angry because you didn’t listen to their story over dinner, they don’t care if you left the toilet seat up, they don’t care if you missed a special event, they only care that you give them love and attention. They will wait for your love under any circumstance and will never try to make you beg for forgiveness. This type of unconditional love makes dogs exceptional for people with health issues or mental health issues.

One must also consider that dogs do not live as long as humans. The loss of a dog is as equal on a pain or emotional pain scale as losing a loved one. Harvard Medical School states,”the death of a pet can trigger a grieving process similar to what happens after the loss of a close friend or family member” (link at bottom of the page).

Being attentive to family or friends that are experiencing health issues in their pet are the same as health issues in a family member. Be present and helpful to your loved ones when they experience the same. Altered health of a dog that has given unconditional love to your mother, father, brother, sister, or child will indeed affect them in a way that they will need your assistance. Grieving is a curious entity and a broken heart is not easily mended.

Families and health care providers should always know pet therapy is available to assist with grieving. My boxer puppies visited a long-term care home and the residents would glow at holding them and even talked to their families daily about my dogs.

A piece of heaven on earth!


BabyBoomer Health Online

Recipe for Classic Tomato Sauce

Classic Tomato Saucetomato


  • 1/4 cup olive oil
  • 1 onion, finely diced
  • 1 bay leaf
  • 1 teaspoon chopped fresh oregano or 1/2 teaspoon dried
  • 2 garlic cloves, roughly chopped
  • 2 teaspoons salt or to taste
  • 2 tablespoons tomato paste
  • Two 26-ounce boxes Pomi Chopped Tomatoes or two 28-ounce cans whole plum tomatoes, chopped with their liquid


Heat the olive oil in a large pot over medium heat. Add the onions, bay leaf, oregano, garlic, and salt and cook, stirring often, until the onions are soft and translucent, about 10 minutes.

Add the tomato paste and continue cooking for 5 minutes. Add the tomatoes and stir constantly until the sauce begins to boil. Lower the heat and simmer for 1 hour, stirring every 5 minutes or so to prevent the sauce on the bottom of the pot from burning. Taste and season with additional salt, if desired. Remove the bay leaf before serving.

Recipe shared by Dr. Laura from: Epicurious.com

Did you know?

From a Traditional Chinese Medicine perspective, tomatoes provide an abundance of health. Here are just a few ways tomatoes are described:

Very cooling

Sour and sweet flavor

Builds Yin fluids

Relieves dryness and thirst

Tonifies the stomach

Purifies blood and detoxifies general body

Encourages digestion: useful for anorexia, food retention, indigestion, constipation

Relieve liver heat and high blood pressure, red eyes, headache

Treats areas of stagnant blood

Acidic fruit, after digestion is alkaline in the body: useful for gout

Vine ripened best, when picked green and falsely ripened, tends to weaken the kidney-adrenal function

Too many is not healthy – max 1-2 twice a day

Avoid in arthritis, may exacerbate inflammation.

What is it about the tomato that is so good?

Tomato and tomato products have lots of phytonutrients, namely 9 different carotenoids and are the predominant source of lycopene, neurosporene, gama-carotene, phytoene and phytofluene. It is lycopene’s potent antioxidant effect that prizes it for anticancer properties, especially prostate cancer. There are more than a half a dozen major studies that support a 30-40% reduction in prostate cancer risk with consistent intake of tomatoes (especially cooked and when taken with a healthy fat like olive oil).  There is also evidence for lycopene to support the fight against cardiovascular disease, BPH, and cancers of the breast, cervix, ovarian, pancreatic, lung and colon.

This is  likely a strong contributing factor as to why the Mediterranean diet is considered so healthful. More information on the Mediterranean diet is available here.

Yours in Health,

Dr. Laura M. Brown, ND



When To Replace Your Workout Shoes

How to Know If Your Workout Shoes Are Toast 

Shared by Dr. Phil McAllister & written by Jerry Morgan

When it comes to working out, failure is a good thing. Bringing your muscles to the quivering brink of structural integrity is what makes muscles stronger. But when it comes to your footwear, the last thing you want is failure. Unlike muscles, shoes are not bound to the same laws of recovery. Once they’re done, they’re done. Use them past their “expiration point” and they may be doing you more harm than good.

It becomes important, then, to understand how long your shoes might last given your chosen workout regimen and how to know when they’ve expired.

How Long Do Workout Shoes Last?
When it comes to shoes, you really do tend to get what you pay for. Shoes that are purpose-designed with higher-quality materials tend to last longer. But no matter the manufacturer, studies have shown most shoes exhibit similar wear in one very important area: compression capabilities, or their ability to absorb the shock of you jumping.

According to research published by the National Strength and Conditioning Association (NSCA), the average running shoe loses 50 percent of its compression capability in 300 to 500 miles of use. Researchers concluded that most shoes should be replaced within that mileage window or every six months, whichever comes first. But how do you calculate that when your workout doesn’t center around running?

How Your Specific Workout Affects A Shoe’s Lifespan
What does your workout entail? If it’s Shaun T’s INSANITY, your workout is bound to include a lot of intense cardio and you’ll essentially be racking up those simulated miles, in addition to jumping. In this case, those compressive forces may wear out the integrity of the shoe a bit faster than just taking a jog every morning.

Programs like Body Beast and P90X definitely have their moments of high-intensity, foot-to-floor exertion as well, but in general these workouts will be more forgiving on your shoes than INSANITY or T25. The same applies if you’re a gym-goer who trains mostly with weights: You can expect markedly longer shoe life with these types of workouts.

And if you are a runner, the life of your shoe depends on intensity. Someone who runs sprints, for example, will be translating exponentially more force through the sole of the shoe than someone who just walks. If you are a sprinter, you may want to condense the NSCA’s six-month recommendation a bit.

Signs Your Shoes Are Done
So, how do you know if your shoes are ready for the circular file? The best way is a simple visual inspection of the shoe itself.

Don’t just look on the underside of the shoe. Take the time to inspect areas that display wear long before, such as the midsole, which is visible from the side of the shoe. If the midsole shows excessive horizontal creasing or wear on the areas that absorb the most load – the heel and the ball of the foot – then it’s probably time to toss them.

You can also perform what’s called a press test, where you press on the outsole (read: bottom) of the shoe and inspect for compression. If the outsole gives very little, that means that the material is highly compressed and doing you about as much good as a set of snowshoes on hardwood.

from Beachbody.com

1 in 8 men in Guelph have Prostate Cancer

Are you  aware?

1 in 8 Canadian men, and that means Guelph! will be diagnosed with Prostate Cancer.

Below are the basic facts.

On September 23rd come and learn more about

  • prostate health surveillancetestosoterone-and-prostate-supplementation-funny-prostate-exam-video-163199
  • what the tests mean (and how effective they are)
  • new HIFU therapies
  • adjunctive support for radiation and chemo therapy.

Moving Forward Education Series

with Dr. Laura M. Brown, ND

Wednesday September 23, 2015


Forward Health
951 Gordon St., Guelph
$10 for snacks & the facts

registernowRegister with drlaura@forwardhealth.ca

Prostate Cancer Facts

  • 1 in 8 men will be diagnosed with prostate cancer in Canada
  • The second most common diagnosed cancer in men.
  • 85% of all diagnosis of localized cancers are more often curable
  • Over 50% of prostate cancer death are in men diagnosed after the age of 75
  • PSA screening reduce death by approximately 30%

  Prostate Cancer Risk Factors

  • High fat diet
  • Elevated diet in omega-6 vs. omega-3 (high diet of fried or processed foods)
  • Trans fats found in baked goods and margarines
  • Red meat, processed meats, organ meats (liver, kidney- “gizzzards”)
  • Choline from egg yolk and chicken skin and far strongly stimulates inflammation and growth of prostate cancer , doubling risk of re-occurrence. Choline is used in place of glucose in prostate cell PET scans, as it is taken up more rapidly
  • High sugar and glycemic load, such as refined grains and soft drinks
  • Insulin Growth factor (IGF-1) affected by high glycemic and the hormones in milk and milk based products. IGF-1 is considered to be 4x greater stimulator of prostate cancer than testosterone.
  • Low intake of antioxidants (Vit A, C, E, Selenium & Zinc)
  • Exposure to estrogen and environmental estrogen promoters such as Xenobiotics found in pesticides, herbicides and fertilizers and plastics – wash vegetables and fruits well and buy organic wherever possible, avoid plastic containers for foods and drinks.
  • Low status of vitamin D
  • Handling batteries – cadmium exposure
  • Smoking tobacco
  • Poor sleep
  • Family history of prostate cancer
  • Inflammation as Cox-1 and Cox-2 create PGE2 which in turn stimulates aromatase

Risk Assessment

Keep in mind most prostate cancers are slow growing and may not cause any trouble, but current technology cannot tell the difference.

Personal risk of developing prostate cancer can include the following:

  • Average risk: Healthy men with no known risk factors (start testing at 50)
  • Increased risk: African American men or men who have a father or brother who was diagnosed before they were 65 (start testing at 45)
  • High risk: Men with more than one relative who was affected at an early age (start testing at 40)

Session on September 23 will expand on this and provide additional education and answer many common questions. Information provided does not constitute medical advice. Individualized treatments plans and personal medical advice available by appointment only.

Yours in Health,

Dr. Laura M. Brown, ND

16 Ways to Live a Healthy Life

Dr. Phil McAllister Shares, especially for the active dog lovers today!

16 Ways to Live a Healthy Life Iris

Dogs are great companions and they even help us to enjoy healthier lives. Studies show that dog owners get far more exercise than people without dogs. Also, dogs can keep you calm in times of stress and who doesn’t love to see their tails wagging as soon as we walk through the door!

Steve Edwards has two adorable pups, Finn and Iris, so here they are to share their tips on how to live a healthy, fulfilling life.

You’ve got to get outside
19 Ways to Live a Healthy Life

And explore what’s around you.
19 Ways to Live a Healthy Life

There’s always time to smile.

Recovery time is important.

Sometimes you’ll mess up, but that’s OK!

The cold is fun — just dress appropriately for it.

It’s important to get away from the city and breathe the fresh air

Don’t be afraid to get a little dirty.

Or miss an opportunity to play.

Sometimes it’s important to stop and smell the flowers.

And let your silly side shine.

Workout buddies can help motivate you.

Because at least one of them is going to be up for an adventure.

And help you take yourself further than you ever thought possible.

Make sure to get lots of rest!

And feel proud of yourself for all that you’ve accomplished!

Do you have a favorite dog? Post a photo of yourself with them in the comments below!

Thanks for sharing Beachbody.com