Welcome welcome welcome! I am very excited to have my new website for patients and professionals up and running!
My plan is to have a monthly newsletter with local news, events, recipes, “tips of the month” and videos. Every month I am going to have a video segment. This may range from random thoughts to exercises and progressions, or injury prevention.
You will be able to ask questions or comment on all of my newsletters or posts on a regular basis. This website site is for you. I know that life is busy these days, and I am glad to be available at the click of a mouse !
TIP OF MONTH – STOP DRINKING CALORIES
If you are having problems loosing weight, sleeping, headaches or irritability look at what your drinking. How many cups of coffee, tea, juice, soft drinks, beer or wine do you consume a day? A lot of my patients think that drinking 10 cups of tea a day is better than coffee, well from a caffeine stand point it’s not. Caffeine and sugar can destroy your body. Not only are you taking in empty calories, it will spike your blood sugar, and put your nervous system into over drive.
My alternative drink - water! Yes I know water is boring but it is incredibly good for you. I can easily tell if I am treating tissue that is well hydrated. So how much water should you drink???
The most recognized research advises to take your weight in kilograms and drink that many ounces per day.
Example: If you weigh 200 lbs (divide by 2.2 to get your weight in kilograms) = 91kilos or 91 ounces per day. Now there is about 30 ml per ounce. So in this example an 200 lb person should be drinking 2.7 litres of water per day!!!! Yes that seems like alot, but that is how much your body needs.
How am I going to do this you ask ? My advice, slowly cut out your sugar filled drinks by half every week until you’re at zero. Gradually increase your water intake (a pinch of sea salt can be added to the water, to help with the need to always go to the bathroom) by 200-300 ml per day. Before you know it, you will be feeling better and EATING LESS. Did you know that one of the most common signs of dehydration is hunger? So next time you want to grab a chocolate bar, grab a WATER!
EVENTS – REMINDER
For all of the runners out there, Hamilton Harriers Boxing Day 10 Miler is always a good race and great time!
Register at http://www.boxingdayrun.ca/
AROUND THE BAY is going to sell out very very fast! Hurry up and register at http://www.aroundthebayroadrace.com/
**If you’re hosting an event, let me know and I will post it on the site or in the newsletter.
RECIPE OF THE MONTH
Quinoa is a fabulous grain with a funny name. If you haven’t had it, give it a try!! Quinoa is a complete protein (which means it has all 9 essential amino acids-these are the building blocks of protein your body CANNOT make on its own). Quinoa is easier to digest than other grains. It is gluten free and therefore is an excellent supplement for individuals suffering from celiac disease, digestive problems or wheat sensitivities. This grain is also available in most grocery stores and is not difficult to find.
2 cups water with pinch of sea salt
Olive oil 2-3 tbsp (cold pressed, read your labels), juice of one lemon
1 carrot (grated), 1 red pepper (loaded with vitamin C), 2-3 green onions, 1 cucumber, 1 bunch parsley
Rinse the quinoa, then add to water in a pot with a pinch of sea. Bring to a boil, simmer at low to medium (covered) until the water is absorbed and the quinoa is tender (between 15-20 minutes). Add all of the vegetables to the bowl, dress with the olive oil and lemon juice. Season with salt and pepper. ENJOY!
Well I hope you enjoyed the first edition of the newsletter. Again you can e-mail this to family, friends or anyone really. Please feel free to comment below or make requests for further newsletter content.
Lastly, I hope everyone has a safe and happy holiday!!!Email This Post