How Brain Health Starts in the GUT

We know that 70% of our immune system is in our gastrointestinal (GI) tract.

Stands to reason that with any body wide inflammatory response, we could start with the health of the microbiome in our GI. We carry about 2kg of bacteria and yeast within us that help digest food, convert vitamins to active forms, play a role in our immune response and aid in mineral and nutrient absorption.

Scientist of late have also found that brain damage could possibly be treated by improving the health of the microbiome.

Do you have what it takes? The healing is within.

Read more here: Neuroscientists Fight Brain Damage with Microbiomes

Individualized treatment plans are available with Dr. Laura M. Brown, ND –  she is medically trained & naturally focused.


Dr. Phil Shares: 7 Healthy Burgers To Try This Summer

7 Healthy Burgers to Try This Summer

When I was a kid, my dad made his famous cheeseburgers every Sunday during summer. He loved being outside in the late afternoon, manning the grill while my brother and I chased each other through the sprinklers. His burgers were thick, juicy, and all of my friends who got to taste them still talk about them. Thinking back, I can’t put my finger on what made them special, they were just ground beef, seasoned with salt and pepper, topped with a slice of yellow American cheese and served on a sesame seed bun. Perhaps it was because Dad formed them by hand, or he had figured out how to cook them perfectly, or we were kids and easy to please when dinner tasted better than a fast food patty.

I’m grown up now, and so are my burgers. The place in my heart once reserved for a cheeseburger with ketchup is now home to a juicy turkey burger topped with avocado, grilled onions, and arugula. I’m constantly taste-tasting veggie burgers too, because they can be made with an exciting variety of ingredients, and no two taste the same. Luckily, burgers don’t have to be bad for you to be delicious. We’ve created seven tasty versions to try this summer, made with everything from beef or turkey, to savory veggie options.

What is your favorite kind of burger? What toppings do you like best? Let us know in the comments.

Turkey Burgers
Our flavorful turkey burgers are seasoned with fresh herbs, Dijon mustard, and a dash of Worcestershire sauce. Tangy buttermilk is the secret to keeping them tender and juicy. Try these with chicken too! Get the recipe.

Turkey Burgers

Portobello Burgers
These hearty portobello burgers feature the gourmet flavors of garlic and balsamic vinegar, but, once marinated, only take minutes to make. They are a great vegetarian option for grilling season. Get the recipe.

Portobello Burgers

Burgers with Roasted Garlic and Rosemary
Roasted garlic and fresh rosemary make these burgers extra flavorful. Adding grated zucchini to the lean ground beef helps keep the burgers moist, and is an inexpensive way to add bulk. And, it’s almost undetectable, so it’s a clever way to sneak extra veggies into your diet. Get the recipe.

Burgers with Roasted Garlic and Rosemary

Mushroom Barley Burgers with Sage
It’s easy to make your own delicious veggie burgers! After you’ve tried these Mushroom Barley Burgers, you’ll say goodbye to frozen, processed patties. These get wonderful flavor from sautéed mushrooms, sage, and mozzarella cheese. Try other fresh herbs, like basil or oregano. Get the recipe.

Mushroom Barley Burgers with Sage

Italian Bean Burgers
These black bean and brown rice burgers are vegetarian-friendly and packed with wholesome goodness. A hint of tomato, basil, and Parmesan cheese gives them an Italian twist. Get the recipe.
Italian Bean Burgers

Spinach Salmon Patties
We like that each of these Spinach Salmon Patties has a full serving of vegetables. They are chock-full of flavor and are an exciting alternative to turkey or beef burgers. Pickled ginger makes a perfect topping! Get the recipe.

Spinach Salmon Patties

Tofu Burger
Make it meatless! These tofu burgers are a delicious veggie alternative to beef or turkey burgers. Ginger, garlic, sesame, and soy sauce add tons of flavor, and toasted almonds give them a nice crunch!  Get the recipe.

Tofu Burger

Shared by Dr. Phil McAllister @ Forward Health

Thanks for sharing Team Beachbody blog

Dr. Phil Shares: How to Run Under the Summer Sun

Although summer may be your favourite time of the year to run, the scorching heat and humidity can take a dangerous toll on your body if you’re not careful. Here are 5 handy tips to help you stay safe and keep from overheating.

How to run under the summer sun

Despite the heat, mosquitoes and humidity, there are plenty of benefits to running in the summer: for one thing, longer daylight hours means more opportunity to be outside. For another, people tend to be more active and chances are your fitness level is higher.

Even so, the danger of overheating is always around the corner. So what can you do to prevent it from happening?

1. Train early in the day

  • Temperatures and humidity levels tend to be lower early in the morning, so you’re likely to get a higher quality run in at this time of day.
  • Waiting until later in the day means running when it’s hotter outside, and this exposes you to greater risk of overheating.

2. Run with a partner

  • It can be easy to talk yourself out of getting up early for a run or to try to avoid running in the heat altogether.
  • So make a plan to run with a friend. This not only makes the run more enjoyable, but it also keeps you accountable.

3. Drink early and often

Staying hydrated is one of the most important things you can do to keep your body healthy when running in the heat.

  • Drink lots of water before during and after your run.
  • If you’re going to run a race, start hydrating your body a few days ahead of time.
  • All of that water, however, could wash electrolytes out of your system, so occasionally mix a sugar-free electrolyte mix in with your water.

4. Protect yourself from the sun

  • Wearing a hat shades your eyes and face, and keeps the sun from beating down on your head.
  • Sunglasses also protect your eyes.
  • Be sure to apply sunscreen to protect your skin from the sun’s harmful rays.

5. Cool your body pre-run

Lowering your core temperature ahead of time helps your body to cope with the heat better during the run.

  • Cool your core with ice packs stuffed down your shirt or sports bra in the front and back.
  • Also, there are lots of blood vessels in your wrists, so pouring cool water on them or holding ice to them sends cooled blood throughout your system.

Even if running in the heat isn’t your favourite thing to do, there are lots of ways to do it safely and make it more enjoyable.

Shared by Dr. Phil McAllister @ Forward Health

Sourced From

Beat the Bugs: Tips for Outdoors

™Avoid bug bites

 Black flies and mosquitoes and fear of tick bites can quickly drive you indoors. –

The theoretical risks associated with wearing an insect repellent should be weighed against the reduction or prevention of the risk of fatal or debilitating diseases including malaria, West Nile, Zika,  Dengue/Yellow fever, Lyme and filariasis.


Cover Up!

Best way if you have to go out doors is to wear loose fitting, light coloured, full length pant and sleeve with tall socks or pants tucked in. Nets are available for over the head and face.

Dangers of DEET

If you are in the deep woods and are at risk for disease,  you may consider the very strong (and poisonous) option of DEET, but be sure to avoid the face, eyes and mouth and wash your hands afterward in order to additionally help avoid contact with nose, eyes and mouth. After you return indoors you are best to wash completely with soap and water. Know that the long term exposure to DEET can lead to memory loss, headaches, weakness, fatigue, muscle/joint pain, nausea, tremors, and shortness of breath. This is because DEET is actually  a pesticide and your skin will absorb it.

What are some alternatives to DEET?

–Mozi-Q  I have seen this in health food stores around Guelph.

Picardin: Structurally based on chemicals in pepper, it appears to interfere with the mosquito’s ability to smell its prey. The chemical is extremely effective for some species of mosquito (including important disease-carrying mosquitoes such as A. aegypti), but is less effective for other species that don’t appear to rely on smell, so overall it may be somewhat less effective than DEET. A 20% Picaridin formulation has been shown to repel mosquitoes for 8-10 hour.

–Vitamin B1 – Thiamine – Take a dose of B1 daily and mosquitoes avoid you when you smell like a vitamin!

–Natural insect repellent recipe:

™Combine in a 16oz spray bottle:

– 15 drops of lavender, clove, thyme, 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 & re-apply as needed.


Itchy bites

Mix Baking soda (sodium bicarbonate) with water to form a paste and apply to bee stings, poison ivy rash and insect bites.

Oatmeal: crush up oats and make a colloidal oatmeal paste with a little water and apply to itchy rashes or insect bites.

Calamine lotion: you can buy it at the store or make your own with recipes from

Apis ™Homeopathic 30 C 2 pellets under tongue every 15-30 min until relief, up to 3 hours. Then as needed 2 pellets /3x per day up to 3 days. ™Indicated in conditions hot, red, inflamed, swollen, itchy insect bites & bee stings.

Removing Ticks

Always do a check for ticks on your skin after trail walks and hikes in long grasses. Carefully remove from the skin at the tick’s head and mouth area using a pair of tweezers. Save the tick for testing. Wash the area with mild soap and water. Ticks have the potential to carry Lyme, Rocky mountain spotted fever, Tularemia, Ehrichiosis, Relapsing fever, Colorado tick fever and Babesiosis.

Feeling Ill?

In any case of bug or tick bite followed within a few days of feelings of flu like symptoms, fever, headache, nausea, vomit or fatigue, see your health care provider immediately as you may need a course of antibiotics to prevent long term sequelae of insect borne diseases.


Information in this post does not constitute individual medical advice. Readers apply this information at their own risk. Please seek care from your health care provider for professional and individual advice.

Dr. Laura M. Brown, ND.

Dr. Phil Shares: Fat Loss Cheat Sheet: 11 Tips from Real Clients

Fat Loss Cheat Sheet: 11 Tips from Real Clients – Lean Strong Fitness

Today, we’d like to share 11 fat loss tips from real clients.

No matter where they are in their journey to fat loss, these are some of the solutions that have helped them overcome their obstacles along the way.

Chances are their solutions can help you too. Take a look at the tips below, and let us know if there are any you would add to the list!

1berliner-breakfast-bun-cake-41300 “It doesn’t have to be all or nothing.” – Erica E.

2 “Stop eating junk food, keep it out of the house or at least out of sight. I almost ate a whole box of girl guide cookies because they were on my counter. The opposite also holds true for healthy foods. If you leave bowls with fruit and veggies out, they’re more likely to get eaten.” – Nick P.


3 “Think ahead and research different foods and recipes to try. If you plan ahead you avoid the impulse decisions.” – Sarah S.

Bonus tip: Caesar salads and peanut butter

4 “Have ‘go to’ healthy treats that help curb sweet tooth cravings.” – Krista F.

5 “I usually have the same breakfast every morning… And get it ready the night before… Then for sure I have a great start of the day!!” – Julia P. water-drink-fresh-lemons

6 “Track your food intake, plan your meals ahead of time and drink lots of water.” – Karen A

7 “Be honest with yourself. Set small goals.” – Nicolle P.

8 “Increase your protein intake! Makes a big difference!” – Shelley S.

9 “[Seek] encouragement from good coaches.” – Hanna VD

10 “Find someone you are around most of the day to support you. You’re not alone.” – Les I.

11 “Sensible consistency is key. A healthy lifestyle really means a lifelong commitment. As I’m starting to understand this, so many other things are starting to click and fall into place. Now I eat less, but enjoy food more; I’m more active in every day life; weekends are no longer an excuse to binge-eat or veg-out. On the same token, I’m never hard on myself. If I need time to rest/eat more, I will. I’m just less likely to go through my extreme see saws.” – Aileen B.

To your success!

Shared by Dr. Phil McAllister @ Forward Health

From My Physical Trainer/Coach, who I highly recommend in Guelph.

Benjamin Pickard

Benjamin Pickard

Owner/Operator at Lean Strong Fitness
Benjamin has helped numerous people lose weight, build their strength and live a healthy lifestyle. Running both one-on-one and group sessions, he has a unique approach to motivation and support that helps his clients thrive.

Dr. Phil Shares: 8 Tips for Exercising in Summer Heat

Staying hydrated starts with drinking enough water.

Summer is the perfect time to go outside and have fun. It’s one of my favorite times of year because there are so manyoutdoor activities to choose from. Everything is more fun outside, whether you’re swimming, running or cycling.

But the summer heat can be a problem if you’re not careful, particularly in areas with extreme heat and humidity.

After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I’ve learned a few things about exercising in the heat.

For me, the biggest problems were staying hydrated and maintaining my body’s electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

If you don’t drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:

  • The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.
  • Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
  • Sunscreen is a must. I use SPF 45 just to be safe. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
  • Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
  • Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules–small, simple packs of sodium and electrolytes that keep my system in check.
  • If you can, choose shaded trails or pathways that keep you out of the sun.
  • Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
  • Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

If you’re looking for some specially designed clothing for working out in the sun, check outSun Precautions.

Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world’s toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records? Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as “The World’s Fittest Man.”