Get Ready For Our 2nd Annual  Community Spring Bicycle Inspection & Tune-Up

 

 

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Time to get the bikes out of storage and get them ready for the Summer Season ahead.

We invite you to drop by with your bicycles on Saturday May 14th 2016, as we are hosting our 2nd Annual Community Spring Bicycle Inspection and Tune-Up Day

Our own Dr. Phil will be riding the Century Distance for Forward Health, and proceeds will be donated to: The Foundation of The Guelph General Hospital and Rotary Clubs of Guelph. Every Dollar goes a long way to help in this worthy endeavor.

In addition there will be food and giveaways for everyone in attendance.

We’re excited to be teamed up on this day with GORBA  (Guelph Off-Road Bicycling Association), Rowe Farms Meats and Speed River Bicycle for the beginning of a season of safe riding, for all ages and abilities.

Location:  951 Gordon Street, in the parking lot.(Gordon Street and Kortright Road)

Date & Time:  Saturday May 14th, 2016, from 9am – 12noon

Looking forward to connecting you, your family and friends on this wonderful day.

The Forward Health Team

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If you have any further questions feel free to connect with us at info@forwardhealth.ca

8 Tips for a Healthy, Active Spring

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After the winter chill is gone it’s nice to go for a walk without having to navigate snow banks, salt, or sleet. Everyone can benefit from taking advantage of the more healthful opportunities afforded, but the trick is to not overdo it. Getting your body used to a more active lifestyle takes some conditioning and common sense. Keep these tips in mind when you head out the door.

Use heat therapy to soothe muscles before and after exercise

Most people know that a heating pad or warm bath after a workout or slight injury can make a significant difference in terms of pain reduction and comfort. What is not so well known is that heat can play a preventative role, too.

  1. Applying heat before a workout session can minimize muscle strain. A study compared pain felt by exercisers who applied a heat wrap to their lower back before their workout session with those who did not. That treatment group rated their post-exercise pain as about 50% less intense as the group that only did stretching. Using commercial heat wrap products available in drugstores may be able to keep you comfortable and get you back to action sooner.
  2. Heat therapy calms muscles and prevents cramping. After a workout, muscles and joints are potentially dehydrated and, because they are attenuated (weakened), not as stable as when they have been resting. Applying a heating pad or wrap for 10 minutes or so while seated or lying down after a workout session or strenuous activity like spring cleaning can help muscles calm down and return to their normal state without seizing up.

Learn more about preventative heat therapy in Heat Wrap Therapy Can Reduce Post-Exercise Low Back Pain.

Stretch to release stiff joints and prevent injury

Whether it’s golf, tennis, gardening, or just walking, stretching is one way to keep you in action longer. Similar to heat therapy, a stretching session of five minutes both before and after physical activity can pay big dividends by keeping you healthy and preserving your motivation to stay active.

  1. Focus on the big muscles first. The quadriceps and hamstrings in your thighs are generally the largest muscles of the body and deserve special attention. That means stretching the back, front, and inner and outer thigh. It may seem a bit much, but you can’t really move without them so it’s worth the effort, particularly because they play a key supporting role for your back.
  2. Stretch the whole body. One approach to stretching is to concentrate on these muscles first, and then work up through the back, arms, and neck, and then down through the calf and ankle.

See Hamstring Stretches for a guide to treating this muscle well, and Sports Injuries and Back Pain for additional stretching tips.

Don’t shortchange your sleep

It can be difficult to adjust to the longer days of springtime, particularly with abrupt daylight savings adjustments. Sleep deprivation and insomnia are major causes of on-the-job injury, as well as other health problems since a tired body is a weakened body. How can you get the shut-eye you need?

  1. Have a sleep routine. Your body responds to routine on both conscious and unconscious levels. Going to bed at the same time, for instance, and only using the bedroom at nighttime can help switch your mindset into ‘sleep mode’.
  2. Make food and drink work for, not against, sleep. Sometimes it seems like there is a coffee shop on every corner. Caffeine has even been injected into bottled water. Moderation is the key, and most doctors recommend eliminating caffeinated drinks after lunch, assuming you turn in around 10 p.m. Java in the morning is OK. Have coffee in the evening and you may be in for a long night of counting sheep.

For more on sleep, consider these 11 Unconventional Sleep Tips.

Move away from your desk, couch, car or gardening stool

It’s all too easy to focus on a task only to look up and realize that you have been in essentially the same position for two hours. Your neck, your back, your arms—they all ache. Sitting too long in one position slows down blood flow to both appendages and your brain, so move them—because they are designed to move.

  1. Set a reminder to move every 20 to 30 minutes. Use your cell phone or watch to set an alarm. That will be your signal to get up and walk around the house or office, or fold a load of laundry, or take out the trash. It doesn’t matter what you do, really, only that you change position and use the major limbs in a different way.
  2. Do stretches at your table or in your cube. Maybe you don’t have the luxury of taking a little walk. No matter. Simply standing up and reaching your hands over your head and then trying to touch your toes may be enough to activate the blood flow.

Learn more:

Stephanie Burke Author Image
Article written by:

What’s so Bad About Process Foods?

 Why do processed foods get such a bad wrap? 

Find out why eating at restaurants, choosing fast food or buying from the pre-packaged section increases your risk of diabetes type 2, cardiovascular disease and cancer.

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 AGES

  • Advanced Glycated End (AGES) products are byproducts of food processing.
  • Stimulate chronic low-grade inflammation
  • Promote oxidative stress
  • Affect the pancreatic beta cell function leading to the development of insulin resistance.
  • When AGE diets are stopped in animal models, the development of type 2 diabetes is stopped.

Fats: not all are created equal!

  • Processed foods use transfats to prolong shelf life
  • Processed foods use saturated fats because they are cheap and tasty
  • Transfat, saturated fat (including *peanuts/peanut butter*)
    • Cause body wide inflammation
    • Increased risk for plaques in the vascular system
    • Increase cholesterol
    • Increase blood pressure

Dyes

  • The processed food industry uses food dyes to add colour to colourless foods, to enhance colour and to avoid colour loss due to environmental elements and to preserve consistency when there are variations in the colour of food.
  • Food dyes are linked to inattention, hyperactivity, irritability, temper tantrums and troubles sleeping. Chronic insomnia is a risk factor for heart disease, increased inflammation and cancer.

Sugar & High Fructose Corn Syrups

The 1931 Nobel laureate in medicine, German Otto Warburg, Ph.D., first discovered that cancer cells have a fundamentally different energy metabolism compared to healthy cells. The crux of his Nobel thesis was that malignant tumors frequently exhibit an increase in anaerobic glycolysis – – a process whereby glucose is used as a fuel by cancer cells with lactic acid as an anaerobic byproduct – –  basically meaning cancer craves sugar.

  • Most processed foods have some sugar added including soda pop, breads, cereals, yogurts, processed meats, soups and condiments.
  • High-sugar diets may make a significant contribution to cardiometabolic risk. High fructose corn syrup, when digested by the body produces reactive carbonyls, which create tissue damage.
  • Countries using high-fructose corn syrup had rates of diabetes that were about 20% higher than countries that didn’t mix the sweetener into foods, even when total sugar and total calories remain the same.
  • Cardiometabolic dysfunction and diabetes type II is on the continuum of ill-health and puts the body at increased risk for cancer.
  • Fructose, in particular, affects a metabolic process (or pathway) called 12-LOX. It helps cells metastasize, or spread.
  • High sugar diet can elevate IGF-1 which, like in radiation, can dull the effect of chemotherapy

Salt

  • Processed foods use salt to help preserve it and for added flavour.
  • The amount of salt in restaurant and packaged foods are the main culprits in the Western diet, not the salt added to home-prepared whole foods.
  • Research shows that the average North American consumes 4000mg sodium per 2000kcal diet. This is almost twice as much as the 2300mg/day recommend by some health experts. If the amount is reduced even to 2700mg/day, a 5mmHg smaller rise in systolic blood pressure would be noted in those 25-55 years of age. This results in an estimated 150,000 lives saved from death due to cardiovascular events.
  • High salt intake is a risk factor for gastric cancer.

White Flour

  • When the grain casing is stripped from the kernel, most of the nutrients are lost.
  • This is why we have “fortified” flours – to try to put back in the vitamins and minerals that are lost in processing. Whole grains are the best and most natural way to obtain the nutrients and fibre.
  • Without the fibre, white flour easily breaks down into simple carbohydrates which is essentially sugar to the body.  The fast breakdown quickly elevates blood sugar, induces insulin release and after the energy is stored in the cells, the blood sugar drops quickly and causes cravings for more sugar to restore blood sugar levels. (see sugars above)

From the heart, mind and research of Dr. Laura M. Brown, ND.

Bone Broth Soup Recipe

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picture from thehealthymaven.com

Bone Broth Recipe

Bone broth soup is a like a multivitamin in a cup! It nourishes you in times of stress, brightens your skin, and strengthens your body.

There are several places to find good bones for stock:

  • Opt for the responsibly raised pasture fed or organic origin.
  • Save leftovers from when you roast a chicken, duck, turkey or goose
  • From a local butcher, especially one who butchers the whole animal
  • From local farmers who raise grass-fed animals (ask around at your local Farmer’s Market)

 

How to Make Bone Broth (I usually use chicken):

2 pounds (or more) of bones from a healthy source per gallon of water

You may find one chicken carcass boils up in about 8 -10 cups of water. The carcass can be from a chicken you roasted whole, or 2-3 chicken breast on bone you roasted. If from raw carcass, it may need longer to boil to get the same goodness.

2 tablespoons Apple Cider (or any kind) Vinegar. The vinegar is important to get the goodness (vitamins and minerals) out of the bone marrow.

You may vary the quantities to suit your needs.

You’ll need a large stockpot to cook the broth in and a strainer to remove the pieces when it is done. Bring the ingredients above to a boil. Once it has reached a vigorous boil, cover with lid and reduce to a low simmer for 4-6 hours. During the first hour of simmering, you may need to remove the impurities (froth or foam) that float to the surface. Purer sources of bones will have fewer impurities.

Optionally you may choose to put the bones in a slow cooker overnight on low, then remove bones in the morning and add back any meat and your list of vegetables (see below).

Remove from heat and let cool slightly. Next, strain with a fine metal strainer to remove all the bits of bone. You may remove and meat off the bones and put back into the broth.

If you are making a soup right away, after straining out the bones, add a little broth back to the pot with chopped vegetables. Cook for 5 min or until the celery and garlic are clear-like in colour. Then add the rest of the broth back into the pot. Simmer the vegetables and broth for a further 20 min.

If using a slow cooker, put veggies in the pot in the morning and keep on low for the day. By mid afternoon the soup is ready to sample. This makes a great option for those home with the flu/cold or recovering from surgery – a pot of warm soup ready for them as needed.

Vegetables to simmer

1 small onion, finely chopped

2 carrots chopped

2 stalks of celery, chopped

1 clove garlic

You may also add a little chopped cabbage. Again, vary the quantities to suit your needs. You may also choose to add green vegetables to the simmering or reheated soup 5-7 min before eating. This will keep them bright and green. Green vegetables you may add: Broccoli, kale, green beans, Swiss chard, collard or beet greens…

When cool enough, store your leftover soup in a glass jar in the fridge for up to 5 days, or freeze for later use. Leave about 2-3cm room for expansion for freezing in jars.

Enjoy your bone broth soup! It is full of vitamins and minerals.