Dr. Phil Shares: 3 Tricks to Manage Holiday Eating

If It’s In the Kitchen… It’s In My Belly.

Dr. Laura on Cold & Flu

The immune system works over time in the Christmas season.

Sugary treats and poor sleeping habits stress the immune system.

 People share more than good spirits. The furnace keeps us warm, but dries the air and our respiratory passages out, making us more susceptible to incoming invaders.  Cold and flu viruses can live on objects around the house like door knobs, computer keyboards, remote controls and sink handles.

Best prevention is to wash your hands well and often. That means lathering up for at least a few lines of  your favourite Christmas carol. Use your wrist to push down the tap or use the paper towel to turn the knobs off. Keep your hands and fingers away from your eyes, ears, nose and mouth. These are openings of our respiratory tract very susceptible to infection.

More remedies for cold and flu.

Think you might have something coming on? Here is a table that helps you understand if you have the cold or the flu.

Symptoms Cold Flu
Fever Sometimes Usually. Higher in children
Headache Sometimes Usually
Runny Nose Usually Sometimes
Cough Hacking Severe
Sore Throat Early, Often Sometimes
Sneezing Usually Sometimes
Vomiting Never Children
Chest discomfort Mild Usually
Weakness & Fatigue Sometimes Can last up to 2-3 weeks
Muscle Aches and Pains Mild Usually severe
Extreme Exhaustion Never Early and often
Cause One of hundreds of viruses Influenza A, B, (several subtypes and strains) H1N1 (Swine), Enterovirus D68,
Contagious Day 1-3 Day 1-9
Duration 7-10 days 21-28 days
Complications Sinus congestion, Middle Ear Infection Sinusitus, Bronchitis, Ear Infection, Pneumonia
Prevention Wash hands often, avoid close contact with those affected Wash hands often, avoid close contact with those affected

Plastics & Cancer

Why I get frustrated

Nestle Waters donates $70,000 to breast cancer.

Nestle Waters plastic packaging is a breast cancer contributor. 

Yes, both these statements are true. This is what frustrates me to no end.

Xenoestrogens mimic estrogen in the body. The man-man molecules are foreign so the body can’t clear it out and it builds up.
Stop drinking from plastic containers. Do not freeze, store or heat food in plastic.
“The results of our data mining show (a) a significant correlation between exposure to xenoestrogens and increased, gender-related, cancer risk and (b) a need to re-evaluate agents so far defined as endocrine disruptors, as they are also key molecules in carcinogenesis.
Xenoestrogens are  one of the big contributors to estrogen linked breast cancer. “
Reference here

Why plastic containers and not healthy:

BPA has been replaced with bisphenol S. Studies show it leaches out as well. 
“Yet BPS is getting out. Nearly 81 percent of Americans have detectable levels of BPS in their urine. And once it enters the body it can affect cells in ways that parallel BPA.
A 2013 study by Cheryl Watson at The University of Texas Medical Branch at Galveston found that even picomolar concentrations (less than one part per trillion) of BPS can disrupt a cell’s normal functioning, which could potentially lead to metabolic disorders such as diabetes and obesity, asthma, birth defects or even cancer. “[Manufacturers] put ‘BPA-free’ on the label, which is true.
The thing they neglected to tell you is that what they’ve substituted for BPA has not been tested for the same kinds of problems that BPA has been shown to cause.”
Reference here
You are better with glass or stainless steel. 

Dr. Phil Shares: 31 Ways To Stay Fit During The Holidays



Don’t wait for January to get in shape. Starting building muscle, burning fat, and checking off resolutions right now with our month-long guide for beating the holiday bulge and sculpting the body you’ve always wanted. Check back every day for a new tip!

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
31 Days of Fitness Day 9
31 Days of Fitness Day 10
31 Days of Fitness Day 11
Day 13
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Day 15
31 Days of Fitness Day 16
Day 19
Day 20
Day 21
Day 22
Day 25
Day 26
Day 30: Stay Still for a Six Pack
Day 31
Thanks for sharing the content Beachbody.com

Massage Gifts & Benefits

Did you know?

December is one of the most important months for self care


Come in for a massage with Rick, Lisa, or myself.

Enjoy time that is strictly for you.  

Let us use our experience to relax your ever-tightening muscles, ease your headache, rejuvenate those neglected feet.  While we knead and release your muscles we also remind your body that rest and digest are important aspects of health.  The care extends to home when you take an epsom salts bath and fall deeply into a great night’s sleep.

Imagine what checking off your holiday list will feel like when you include a rejuvenating treatment for yourself.  Or what it will feel like to serve your guests with your cup of energy overflowing.

Check your benefits, as you may have massage coverage. Many plans are set for the calendar year, so use your 2016 benefits before they expire!  Of course, if you have any questions about massage therapy, or you want a gift certificate to treat a friend or family member, just call us at 519.826.7973 or book online.

Seafood Pasta–A Christmas Eve Tradition

Celebration of Christmas

It’s December!!! For me December has always been a month of reflection, anticipation, and tradition.  Reflecting on the year gone by, excitment for the new year ahead, all the while preparing for Jesus’s birthday with many Christmas traditions.

My most cherished childhood memories are of Christmas eve dinner which traditionally consisted of lots of seafood, many people, and lasted many hours.  I have continued my childhood tradition of Christmas eve dinner in my home with the hopes that our children will be able to have fond memories of Christmas eve as well.

The recipe I share with you is one that we have enjoyed since I was a child  one that I continue to enjoy with my own family. I hope you like it too.  Merry Christmas.


Seafood Pasta Recipe



*parsley (finely chopped)

*1 bag of mixed fish with scallops, pollock, squid, shrimp

*can of baby clams

*1 cup white wine

*2 cups of tomato sauce

*1 tbsp. Knorr chicken base

* 1 cup half and half cream

*salt and pepper to taste

*2 tbsp. olive oil

*fettucine pasta

Saute garlic and parsley in olive oil. Add mixed fish and cook for 2 minutes. Add  mixed fish and cook for about 2 minutes.  Dissolve the base and tomato paste in wine and add to fish mixture. Add tomato sauce and cook for 15 minutes. Then add cream, red pepper and salt and pepper to taste, and continue cooking for 5 minutes.

For the pasta….bring water in a pot to a boil and cook so that the pasta is al dente. Strain the pasta and add to the fish mixture, and continue to simmer for 25 minutes. Mix well and serve.

Enjoy and Merry Christmas.


Dr. Phil Shares: What Is the Best Workout for Those With Bad Knees?


person with knee pain holding

“What’s a good workout if you have bad knees?” – Martha W.

The Short Answer:
“Bad knees” is a broad term, but in general, the more you can work your knees, the stronger they will get. Unfortunately, this turns into a Catch-22 when your knees hurt during exercise. You need to exercise to relieve the pain, but the pain is caused by exercise.

The key is patience. Seek expert medical advice and follow the rehab exercises they give you. Then, when you’re ready, return to your regularly scheduled activity, following the advice of your therapist. If that activity happens to be a Beachbody program, you’ll find additional advice below.

The Long Answer:
Here’s a five-step rehabilitation plan to help with those aching knees.

Step 1 – Talk to your doctor. Some doctors, whether through laziness or fear of liability, shell out advice akin to “if it hurts, don’t do it.” Unfortunately, most of us have knee pain at some point in life. If we don’t work through it, the situation gets worse.

Regardless of your doc’s optimism, your rehabilitation begins with a diagnosis. That’s why you need a doctor. Whether your knee pain is debilitating or just nagging, it’s well worth your time to find out exactly what is going on. The alternative solution is trial and error—and that can make your knees worse.

Step 2 – Do your rehab. No matter what your problem is, your doctor will recommend some physical therapy. Like Doctors, some Therapists are better than others, but do what they say regardless. Even archaic protocols shouldn’t hurt you. A good Doctor/Therapist will just push you harder and take you further. Either way, you must do your rehabilitation before moving on. I know, it’s boring (everyone says this), but if you’re serious about fixing your knee issues you need to take this step seriously. It’s the foundation for everything else!

Step 3 – Think holistically. Most chronic knee problems don’t begin with your knee. Unless you’ve had an acute injury, most knee (and back) pain radiate from imbalances in your pelvic girdle (your hips). The simple exercises and stretches in these videos should be incorporated into your regimen as soon as you’re cleared from your PT. Hopefully, they’re similar to what you’ve been doing with your Doctor/therapist.

Step 4 – Assess your doctor’s clearance advice. This is where the steps diverge, as all knee issues are not the same. Eliminating knee pain follows a “what doesn’t kill you makes you stronger” rationale, meaning that the more you’re able to handle training-wise, the quicker and more effective your comeback will be. Along with that advice, however, is the more important logic that you don’t want to re injure your knee. That is first and foremost, and should dictate all of your actions.

For simplicity sake, we’ll use the two most-common diagnoses: 1) You are cleared for any activity, and 2) Avoid anything that puts excessive stress on your knees, like running.

Step 5, part A – If you are “cleared for any activity.” Congrats! Go start exercising! However, if you want to make sure this doesn’t happen again, I strongly recommend a round of P90X2, by far Beachbody’s most effective workout program for knee issues. It’s designed around protocols used to keep professional athletes on the field—and keeping knees healthy is the biggest challenge they face. The program targets stabilization, especially in the hip area, and building a super-solid foundation.

Whether or not you’re fit enough for X2 is a different discussion. It has an extremely modified version (hotel room modifications), so you can do the program if you aren’t super-fit, but it’s still very advanced. If you’re in reasonable shape, this would be your go-to. If you are unsure, try the P90X Fit Test, which you’ll find here. If you can handle P90X, you should be fine with P90X2.

If you can’t do the Fit Test, start with an easier program (see below). Body weight is stress for your knees, and losing extra weight will function in the same way as making your body stronger. So even if you’re cleared for anything, if you have a lot of weight to lose, pretend you’re cleared for limited activity.

Step 5, part B – If you are “cleared for limited activity.” Again, congratulations! (Sort of.) This diagnosis usually happens after an acute injury or for those who’ve ignored pain for years and lost knee cartilage. You still have the same bio mechanical goals of stabilizing your body, but you have to be more careful about how you do it.

Almost any Beachbody entry program might be right for building knee strength in this situation, depending on the severity of your condition. The rule to think on is this: Whatever you do that doesn’t make you worse, makes you better. So every time you finish a workout without pain, or pain worse than you already have (if you’re at a constant dull level of pain but still cleared to move), you’re improving your ability to eliminate the pain altogether. Also, every pound you lose is less stress on your knees, which will help lessen strain, and, thus, pain. So watch your diet, and move as much as you can. Your body will respond in kind.

Here’s a rundown and synopsis of some options to consider, from easiest to hardest.

Tai Cheng This is a great mobility and stabilization program that almost anyone can do. Downside is that it won’t burn many calories or quickly change your body composition. Upside is that, no matter who you are, it will improve your knee issues.

21 Day Fix – Currently, Beachbody’s best entry-level, knee-friendly program for those who need to lose some weight. While there is some jumping in this program, and even a “plyo” workout, there are always modifiers you can follow.

Hip Hop Abs – This predecessor to INSANITY takes jumping out of the equation, combining basic hip hop (you don’t need to know how to dance) and a lot of ab and hip work in the entry-level weight loss program.

Brazil Butt Lift – There is some light jumping, and a lot of squatting, but if you can handle it, this program focuses on your butt and hips and greatly improves the stability of your pelvic girdle. This makes your body “track” better, reducing the strain on your knees.

Body Beast – Controlled weight training is a great way to change your body composition without putting a lot of stress on your knees. If you want to lose weight, don’t follow the “bodybuilding” focus of the nutrition guide. You can both lose weight and strengthen your knees effectively pumping iron with Sagi.

PiYo – Chalene Johnson’s combination of yoga and Pilates is great for hip stability and core strength, both vital for combating knee pain, making it a good choice for those who don’t have specific ACL/MCL (or lateral) knee issues, as there is a lot of twisting at speed.

P90X3 – While it’s a hard program, you can modify every move in every workout and have it serve as an effective entry point. This program, like X2, builds a super-solid foundation. It lacks the specified stabilization movements (because it doesn’t use stability balls) but that also makes it a bit easier to adapt to.

Shared by Dr. Phil McAllister @ Forward Health

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