How Safe Is Bottled Water?

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Drink more water. Stay hydrated. Water is good for you. These are the messages that we hear over and over as we pursue a healthy lifestyle, strive to lose weight, or overcome many chronic conditions. It seems that water is a vital part of life – and it’s accurate. The problem is, it seems every “expert” has a different opinion of just what is the best way to get this life sustaining substance. There are many different messages out there about what is the best water, the best source – what’s healthy and what isn’t. How do you cut through all the hype and get to the truth? The answer isn’t as cut and dry as you might think.

The importance of staying well hydrated.

Water is essential for our very survival. It keeps our organs functions properly, is a vital component of digestion, and it even helps us have a healthy spine. It helps to regulate body temperature and lubricates the joints. In fact, you may not realize it, but most of your body is composed of water:

  • Lungs – 83%
  • Kidneys and muscles – 79%
  • Heart and brain – 73%
  • Skin – 64%
  • Bones – 31%

The average adult female requires around 2.2 liters of water per day, while the average adult make requires around 3 liters. Most of this comes from drinking fluids, but some comes from food that is consumed. Dehydration is a serious condition and can cause serious damage to the body. Severe and prolonged (about 3 days) dehydration can be deadly.

The truth about bottled water.

There has been a lot of debate about bottled water in the past few years. At the center of the controversy are two main issues: much of the bottled water is said to be nothing more than tap water, and in the US alone, more than 60 million water bottles find their way to landfills every single day. Those are some pretty serious issues.

The truth is, studies show that almost half (around 40%) of bottled water is just tap water. So, what’s the big deal about tap water? It is largely known to contain chemicals that are not only toxic to humans, but many are also linked to certain cancers. Chlorine, arsenic, and fluoride are some of the more common chemicals found in tap water. Things aren’t looking good for tap water, but if so much bottled water is tap, then what can you do?

And then there’s those plastic bottles.

Before we explore the safer water options, it is worth taking a look at the plastic bottles that are used. The materials used to make water bottles are widely known to contain deadly, cancer causing carcinogens like Bisphenol A (BPA), polyethylene terephthalate (PET), and phthalates. Each of these pose significant risks to your health.

Even if you choose a bottle that is BPA free (like PET bottles) you could be exposing yourself to other hazardous substances. For instance, PET bottles are made of a soft plastic that is extremely difficult, if not impossible, to clean. This can leave some unsavory residue like food, saliva, and even fecal matter to contaminate your water. The more the bottles are reused, the greater the risk of these and other contaminants making their way into your water.

What is a safer, healthier alternative to bottled water?

Actually, tap water is the safer, healthier alternative to bottled water – but not straight out of the tap. All tap water should be run through a high-quality water filtration system before you use it. Without the filtration, you run the risk of consuming contaminants like harmful chemicals, bacteria, and even heavy metals. So, what should you do?

Ditch the plastic bottles and choose glass or stainless steel instead. Next, filter your tap water using a high-quality carbon filter. Store your water in a ceramic or glass container. Do not heat or cook food or water in anything made of plastic or Styrofoam. In fact, avoid drinking or eating from plastic altogether. If you must though, do not cut into the plastic while you are eating or drinking and do not expose the food or water to a microwave, high heat, or the sun.

Drink your water, but make sure you are doing it in the healthiest way possible – on tap and filtered!

Our office offers nutritional consulting services to help create better food and drink habits. Check us out @ www.ocwc.ca to learm more about our office!

How Sugar Is Detrimental To Your Health

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Most people now acknowledge just how bad sugar is. The problem is, many are not willing to give it up. The evidence is clear though, over the last three decades chronic disease like diabetes, cancer, and heart disease have grown exponentially in occurrences that correlate strongly with Americans’ ever-increasing intake of sugar. But while this may not be new information, people are still unwilling to make the changes necessary – even with the threat of poor or worsening health (and even death) hanging over their heads.

One of the problems is that it is very difficult to get away from. Pick up almost any product on your grocery store shelves and read the ingredients. Sugar is there most of the time.

It is found in most processed foods including spaghetti sauce, salad dressings, dried fruit, fruit juices, even so-called “healthy” foods like frozen quinoa blends and “diet” frozen dinners. Sugar is everywhere and people are consuming it without even realizing that they are doing so.

Sugar is Addictive

Again, this is not new information, but many people don’t realize just how addictive sugar really is. One research article compared sugar addiction to drug addiction. The authors even went so far as to say sugar is as addictive as cocaine (or more so).

There is strong evidence to support this; sugar does affect a person at the neurobiological level. It activates the brain’s reward center, similar to what drugs do. Regular exposure provokes cravings similar to drug addiction and withdrawal symptoms when it is stopped.

The real problem here is that it is 1) legal, and 2) available for anyone to purchase- even children. In fact, there is a huge push to market sugar to children through heavily sugared cereals, drinks, and snack foods.

The children want it because they saw it on TV, the parents buy it, and the children end up cognitively impaired, obese, and chronically ill. It’s time to start connecting the dots and making significant changes in not only what we eat, but what we feed our children.

But Why is Sugar so Bad?

In its pure form, right out of the sugar cane, the juice has nutritional properties. However, all of that nutrition is destroyed when it is processed and refined as sugar (even “raw,” turbinado, and other forms – it’s still sugar). It becomes something that may be edible, but isn’t really food. It is just a substance with absolutely no nutritional value – but lots of potential for damage.

The moment sugar enters your bloodstream your body begins secreting insulin. Insulin is produced in the pancreas and its function is to regulate sugar in the blood, to keep it balanced. When you overwhelm your body with sugar it keeps producing more and more insulin. A diet that is high in sugar can result in insulin resistance which can lead to obesity, diabetes, high blood pressure, and other dangerous conditions.

The more sugar you consume, the harder your body has to work to process it. It gets stored in the liver, leading to a fatty, enlarged liver, high glucose levels, and even affect the function of your organs including your kidneys. If you have conditions like heart disease, diabetes, or high blood pressure, the risk of damage to your organs is increased even more.

High glucose levels have also been linked to impaired cognitive function, loss of memory, depression, and anxiety as well as an increased risk of dementia. It can cause difficulty in concentration and the inability to focus or stay on task.

The solution here is to avoid sugar or make low sugar choices. Read labels! Take the time to think about what you are putting into your body and how it will affect you. If you make a conscious effort to reduce your sugar intake, over time your body will stop craving it.

Healthy Blueberry Muffins

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The smell of fresh blueberry muffins in the air. Brings a lot of attention to the kitchen. It can be a challenge to bake healthy snacks that’s not packed full of sugar and fat.

Meg’s Healthy Blueberry Muffins recipe substitutes some common ingredients without loosing any of the flavour. Now that’s something everyone can enjoy!

 

Traditional blueberry muffins recipe contains:

  • 2 cups white flour 
  • ½ cup white sugar 
  • 1/3c. Vegetable oil 
  • ½ c. blueberries 
  • baking powder 2 tsp.
  • 1 egg 
  • 1 c. milk 

 

Meg’s Healthy Blueberry Muffins Recipe:

  • 2 cups white flour  – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • ½ cup white sugar – decrease to ¼ – ⅓ c.
  • 1/3c. Vegetable oil – 1/4c.(4 T) Oil is ample. Can add ¼ c. apple sauce or grated apple to make up difference, add moisture due to whole grain addition, and for sweetness given less sugar. Could go as low as 2 T oil and add more apple
  • ½ c. blueberries – can increase to 1 cup for more moisture, sweetness, nutrients, fiber
  • baking powder 2 tsp.
  • Also contains 1 egg and 1 c. milk all good
  • Extra flavor –  add 1 T lemon or orange rind or combo and enjoy some bioflavanoids while your at it 🙂

Baking Instructions:

  • Preheat oven to 400 degrees F (205 degrees C). Line a 12-cup muffin tin with paper liners.
  • In a large bowl, stir together milk, egg, and vegetable oil, and oil substitute.
  • Add flour, flour substitute, baking powder, sugar, and blueberries; gently mix the batter with only a few strokes.
  • Add your own special touch
  • Spoon batter into cups.
  • Bake for 20 minutes. Serve hot.

 

We all know that it may be often difficult to stop at one muffin. Meg’s Healthy Blueberry Muffins recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Blueberry Muffin Recipe

 

What Chiropractic Patients Want To Know About Curcumin

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Many chronic pain sufferers are looking for relief beyond pharmaceuticals which can have unpleasant and even harmful side effects. This has brought them to natural pain management methods like chiropractic care as well as natural substances like curcumin. For many people, these treatment options have brought them relief from the pain and help them return to a more normal lifestyle.

How does it work though? And, more importantly, can it work for you?

What is Curcumin?

Curcumin is a spice that is a relative of ginger and is a component of turmeric. Often the terms curcumin and turmeric are used interchangeably. However, curcumin is what gives turmeric its bright yellow color.

While it is often found in curries and other traditional Indian food, it has also long been used to treat a variety of health issues including inflammation that causes pain in the body. These claims have been backed up by several studies that show the tasty spice has tremendous health benefits to offer.

These studies have shown that curcumin has strong anti-inflammatory properties although why it works is not yet completely understood. This information has prompted further studies to determine the efficacy of curcumin in treating a wide range of conditions including chronic pain.

One study examined the spice’s effects on people suffering from arthritis or joint pain. The results determined that turmeric extract (curcumin) supplements were just as effective as ibuprofen in relieving the pain in patients with knee osteoarthritis. It helped to reduce the inflammation that was causing the pain, bringing the patients much needed relief.

Taking Curcumin for Better Health

You can get curcumin or turmeric supplements but there is no standard dosage information available. Your chiropractor can advise you on how much to take and which supplement brands are the best.

You can also use the spice in the foods you eat and gain a good bit of the health properties that way. However, it may be more efficient and easier to take curcumin or turmeric supplements, especially when you are treating inflammation and pain.

Curcumin is generally safe with very few side effects. As with any medication or supplement, there are some people who are sensitive to the spice and may experience diarrhea and nausea.

However, that usually occurs at higher doses or after the patient has been using it for a long time. High doses could also pose a risk if the person has ulcers. It can also irritate the skin is used topically.

If you are considering incorporating curcumin into your daily diet as a health supplement, you should first talk to your doctor or chiropractor to make sure it is safe for you. Women who are pregnant or nursing should not take the supplements.

People with conditions like diabetes, gallbladder issues, bleeding disorders, kidney disease, or immunity problems should take special care when using the supplement. Also, it can interact with medications like NSAIDs, aspirin, diabetes drugs, statins, blood thinners, and blood pressure medications so talk to your health professional before taking. They may adjust your dosage or recommend certain nutritional therapies to better support the supplement.

Your chiropractor can help you live a more natural, pain free life and supplements like curcumin may be a part of that plan. They can help put you on the path to a life well lived. To learn more about our office check out our website @ www.ocwc.ca

Healthy Chocolate Chip Cookies

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Baking chocolate chip cookies can be a great family activity. So can eating freshly baked cookies! Unfortunately, tastey bakings can often mean high amounts of sugar and fat. Likely more than what you are looking for in the typical diet.

Meg’s Healthy Chocolate Chip Cookie recipe substitutes some common ingredients without loosing any of the flavour. Now that’s a win win!

 

Typical traditional recipe contains the following ingredients:

  • White flour 2 cups
  • White sugar 1.5 cups
  • Butter ¾ cup (12 Tablespoons)
  • Salt ½ tsp.
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 cups

 

Meg’s Healthy Chocolate Chip Cookie Recipe:

  • White flour 2 + cups – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • White/brown sugar 1.5 cups combined -can cut sugar by 1/3-1/2= Use ¾ – 1 c. sugar in recipe
  • Butter ¾ cup (12 Tablespoons) – fat can be cut ⅓ – ½
    Use 6-8T butter in recipe
  • Salt ½ tsp. – can eliminate all together given butter and baking soda contain salt, or cut in ½ using ¼ tsp salt
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 c. – quality dark chocolate healthiest option as contains less sugar and more nutrients than milk chocolate (more processed and more sugar added). Recommend 1 cup chocolate chips and can add ½-1c. dried fruit for more sweetness, moisture, texture, flavor, nutrients (raisins, craisins, dates, apricots, etc.)
  • Can also add some nuts pecans, walnuts, almonds for crunch, protein, fiber, healthy fats, minerals

Baking Instructions:

  1. Heat oven to 375°F. In small bowl, mix flour, flour substitute, baking soda and salt; set aside.
  2. In large bowl, beat softened butter, sugar, sugar substitute with electric mixer on medium speed, or mix with spoon about 1 minute or until fluffy, scraping side of bowl occasionally.
  3. Stir in flour mixture just until blended (dough will be stiff). Stir in chocolate chips and nuts.
  4. Onto ungreased cookie sheets, drop dough by rounded tablespoonfuls 2 inches apart.
  5. Bake 8 to 10 minutes or until light brown (centers will be soft). Cool 2 minutes; remove from cookie sheet to cooling rack. Cool completely, about 30 minutes. Store covered in airtight container.

 

We all know that it may be often difficult to stop at one cookie. Meg’s Healthy Chocolate Chip Recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Recipe

 

Fish Oil

Omega-3 Fish Oil And What Chiropractic Patients Want To Know About It

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Fish oil is used as a natural health supplement that treats a variety of issues. It provides beneficial omega-3 fatty acids that promote good health throughout the body and helps to cure or prevent certain health conditions. However, some people are not convinced. They view fish oil as nothing more than snake oil with no real health benefits. Nothing could be further from the truth. In fact, researchers at Harvard University ranked omega-3 fatty acid deficiency as the sixth highest cause of death in the United States.

What is Fish Oil and what are Omega-3 Fatty Acids?

Fish oil is exactly what it sounds like, oil from the tissues of oily fish. While you can get it by eating certain fatty, cold water fish like wild caught salmon, white fish, anchovies, herring, and sardines, many people opt for the fish oil supplements available at health food stores and even supermarket shelves.

Omega-3 fatty acids are highly concentrated fish oil. They are polyunsaturated fatty acids and must be introduced into the body either via the food eaten or supplements. It is not like many other fatty acids that the body is able to produce. Fish oil has two vital types of omega-3, eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA).

How is Fish Oil Used?

Fish oil supplements are intended to be taken just like a daily vitamin. Because of its many health benefits like preventing diseases and reducing the symptoms of certain conditions, it has become a standard in most people’s health routines and is even included in some multi-vitamins. It is taken in the form of a capsule. It can be purchased over the counter, but the FDA has approved a prescription version  fish oil that lowers high triglyceride levels.

What are the Benefits of Fish Oil?

Fish oil provides a number of health benefits ranging from heart health to treating diabetic complications that affect the kidneys. It also helps:

  • Lowering blood pressure
  • Lowering cholesterol levels
  • Preventing heart disease and stroke
  • Preventing clogged arteries
  • Relieving certain heart conditions such as irregular heartbeat, heart failure, chest pain, and preventing blood clots
  • It is used after bypass surgery to aid in healing as well as with heart transplants
  • Kidney disease
  • Kidney failure
  • Cirrhosis
  • Arthritis
  • Cancer
  • Anxiety
  • Berger’s disease
  • Brain health including relieving depressing, PTSD, migraines, ADHD, and other mental health issues

There are many other fish oil benefits. It truly is a wonder health supplement.

How to Take Fish Oil

Fish oil typically comes in a gel filled capsule. It is important that it not be punctured prior to taking. Patients should follow the direction exactly as they are on the label or as the doctor prescribed. It is a good idea for them to talk to their doctor before they start taking fish oil to make sure that it does not interact with any other medications that they are taking.

Potential Side Effects of Fish Oil

Typically, fish oil will not have any side effects. Some mild ones include an upset stomach, back pain, mild rash on the skin, belching, and an unusual or unpleasant taste in the mouth. More serious side effects that should warrant a call to the doctor include: flu symptoms: fever, body aches, chills; irregular or uneven heartbeats; and/or chest pain.

An allergic reaction to fish oil is serious and the patient should seek immediate medical attention if the experience any of these symptoms:

  • Hives
  • Breathing difficulties
  • Swelling: throat, tongue, or face

How to Choose Good Fish Oil

Anyone considering taking fish oil should first talk to their doctor who can recommend a therapeutic dose. Read the label to determine how much omega-3 is in each capsule as well as the recommended dosage. Doctor recommended brands are best, but in absence of a doctor recommendation, a reputable brand by an established, trusted, trustworthy company is best.

Fish oil is excellent for all round health and chiropractic patients taking the supplement can enjoy better health and better results from their chiropractic care.

Visit www.ocwc.ca for more health and wellness blogs!

organic nutrition chiropractic benefits

What Chiropractic Patients Want To Know About Organic Food vs. Conventional Food

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Many supermarkets have started offering their shoppers a choice in produce: organic or conventionally farmed. This can leave many wondering just what the difference is.

The truth is, both foods taste the same – or very close. Both have the same vitamins, minerals, and other nutrients, so what is the big difference?

It comes down to two major areas: safety and nutrition. That is what consumers need to understand when they are trying to make a decision on whether to purchase foods that have been conventionally farmed, or foods that are organic.

What is “organic”?

Organic is an often misused word but the true meaning is that the term refers to how food is grown and processed. Organic farming is intended to encourage water and soil conservation as well as reduce pollution.

Organic farming does not use chemicals for controlling weeds, eliminating insects, or fertilizing. Most of the methods are completely natural. For instance, an organic farmer may use natural fertilizers to enrich the soil, strategically placed plants to control insects, and mulch or crop rotation to control weeds.

Organic vs. conventional foods

Conventionally farmed products will often use chemicals for insect control and weed control. They often use some type of processing on their foods.

The fertilizer used in planting often has chemicals. The foods may even be genetically modified. Animals may be injected with steroids and hormones which can cause unpleasant or even harmful side effects.

Organic foods do not use any chemicals, they are not genetically modified, and they are not injected with antibiotics or steroids. The food has been very minimally processed – if at all.

There are no additives that don’t belong and could be potentially harmful. Organic foods are safer for human consumption and they are typically more nutritious.

How to identify organic foods

In the United States, a food or product that is labeled as organic is required to be certified by the U.S. Department of Agriculture (USDA). The USDA has a certification program for organic growers and it has a set of very stringent standards that the product or food must meet.

There are some exemptions. For instance, a producer who does not sell more than $5,000 annually just in organic foods is not required to get the certification although they do have to adhere to the USDA’s stringent requirements for organic foods.

When a food carries the USDA Organic label, it means that it meets the requirements. While organic producers are not required to put the label on their products, many do.

The labeling varies, depending on the type of food. Single ingredient foods like eggs, vegetables, and fruits are considered to be 100 percent organic and are allowed to carry the USDA seal.

Foods that contain two or more ingredients, like breakfast cereal, are still allowed to use the USDA seal, but also must include the following information:

  • Organic – The product must be 95 percent organic or greater in order to be able to use this term
  • 100 percent organic – The product must be completely organic or all of its ingredients must be organic
  • Made with organic ingredients – The product contains no less than 70 percent organic ingredients

If the product has less than 70 percent organic ingredients, they are not allowed to use the word “organic” anywhere on their product labels.

Health benefits of organic foods

The greatest health benefit of organic foods is what it does not provide. Organic growers do not use synthetic pesticides to protect their crops from disease, insects, and molds. This means that the food itself has never been touched by these chemicals.

Organic foods also do not have the food additives that conventional foods often do. They are free from artificial sweeteners, flavorings, and colorings as well as preservatives and mono-sodium glutamate. This means that eating organic means that you aren’t putting those chemicals into your body. Plus, many people say that organic foods simply taste better.

If you have further questions or concerns about your particular diet, please ask us! Our Doctor of Chiropractic can help guide you toward a more healthy life, including the foods you consume.

Fermented foods Nutrition Benefits

8 Fermented Foods to Improve Digestion

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Fermented  foods are amazing at keeping your digestive tract healthy and avoiding bowel diseases and acid reflux. With numerous benefits, here are the 9 best foods that you can include in your lunches.

1.     Sauerkraut

Sauerkrat is prepared by infusing cabbage with water and salt. The mixture is lightly heated to stop it from killing off the beneficial bacteria. The process of fermentation which breaks down the lactose gives this food a sour taste and lends it cancer-fighting capacity.

You can add a few spoons in salads or over a rice bowl for a healthy dose of probiotics to help digestion.

2.     Kimchi

Kimchi is a beloved Korean side-dish taken with ramen and meat dishes. It is made by fermenting different vegetables like cabbages, radishes, and tomatoes mixed in sugar and flavored sauces. Kimchi has been found to lower down cholesterol in the blood and help insulin resistance.

3.     Tempeh

Tempeh is an Asian food made by fermenting soybeans and is a wonderful substitute for meat. It has an extremely high content of probiotics that fight off bad bacteria in the body and help your body digest even the heaviest of meals.

Soy protein is helpful in cutting down body cholesterol. You can bake tempeh or even steam with as a side dish with noodles and rice.

4.     Greek Yogurt

Greek yogurt is richer and thicker compared to normal yogurt. It carries in it beneficial bacteria from lactic acid prepared through the fermentation process. It’s not only a good source of calcium for healthy bones but a single bowl packs a nutritious punch of essential B vitamins, probiotics, and riboflavin.

Regularly consuming yogurt can single-handedly help you lower down blood pressure, supply your body with beneficial bacteria and, help you lose weight.

5.     Kombucha

Kombucha is a traditionally fermented tea made from green or black tea with a sour, unique taste. Drinking a cup after a heavy meal can significantly ward off liver toxicity and help digest the meal quickly. Kombucha also aids in blood sugar regulation and strengthens the liver.

6.     Miso

Miso is a Japanese seasoning prepared by fermenting soybeans mixed in salt and moldy rice called Koji. It is used to make miso stock and soup, and traditionally goes with breakfast items.

Studies have shown that women who consume miso naturally have lower risks of breast cancer. Miso has a number of health benefits for the heart and blood pressure while supplying your body with ample probiotics to strengthen immunity.

7.     Apple Cider Vinegar

Apple cider is a powerful concentration of fermented apples that is a good morning drink to kickstart metabolism. Having it sparingly after meals can help digestion and increase your stomach’s acid reproduction keeping acid reflux at bay.

It helps the liver detoxify and keep body colon clean.

8.     Kefir

Kefir is a fermented drink made out of cultured dairy. By mixing kefir grains with milk and yeast, the concoction turns into a viscous beverage that resembles yogurt.

Kefir is an amazing alternative for those who are lactose intolerant, helps digestion and improve bone health by preventing inflammation.

Fermented foods are an excellent addition to your diet and are the secret to living longer.

For more beneficial health information like this, visit www.ocwc.ca . Our Clinic offers detailed nutritional counselling. Give us a call at (780)455-2112 to schedule your appointment with our Certified Holistic Nutrition Counselor.

running shoes benefits

How To Choose The Right Type Of Running Shoe

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Feet are important. By the time the typical American reaches the age of 50, they will have walked 75,000 miles. Runners put even more miles on their feet, and stress. Your feet are your foundation. A problem with your feet can throw your entire body out of balance. That is why when it comes to running shoes, it is important to find the right type. This guide will help you find the running shoes that are right for you.

Before you Shop

Know the type of runner you are. Different types of running require different features in shoes. Some questions to consider:

  • Do you run or jog?
  • What surface do you run on – asphalt, treadmill, or trails?
  • How far do you run each week?
  • Are you training for a marathon?
  • Are you a competitive sprinter?

Know your body type. A larger person will not move and run the same way a thin, wiry person does. An overweight person will put more stress on their feet – and shoes.

Know your running style. The way you run, the motion of your stride and how your foot strikes the ground has great bearing on the type of running shoe you need. When your foot comes in contact with the ground, what hits first? Does the inside of your forefoot hit first? The center of your heel? The outside of your heel? Where your foot first hits is where you really want the cushion.

Know what injuries you may have sustained from running. Plantar fasciitis, shin splints, tendonitis, and blisters are a few common injuries can be reversed or improved when you wear running shoes that fit properly.

Know the type of arch you have. Whether you supinate (foot rolls to the outside) or pronate (foot rolls to the inside) is determined, at least in part, by the shape of your arch. While supinators are rare, quite a few people overpronate. This can be the source of injuries due to overuse.

When you Shop

<Give it the 360-degree test. When people try on shoes they typically check for fit in the toe box, but look no further than that. When you try on running shoes, you do need to make sure you have adequate space in the toe box, but you also need to check that your entire foot fits on the shoe’s platform.

Give your foot enough space. The upper should have enough room but should not be loose. It shouldn’t squeeze your foot either though. It should fit well with no pinching or binding.

Shop later in the day. Throughout the day your feet swell. When you run they also swell so when you shop for shoes, going when your feet are the largest will help ensure that you get the most accurate and more comfortable fit possible.

Bring your old running shoes along when you shop. Having your old shoes with you when you shop will help the sales person determine what kind of running shoe you need. They can look at the wear on the shoe to see your running patterns and help you find a shoe that works best for you.

Get your foot measured. As you age your feet actually change; they can expand or flatten. Don’t every assume your shoe size, get your foot measured every time. A comfortable fit is dependent upon wearing the right size shoe. You also need to keep in mind that shoe sizes may differ from brand to brand.

Dress for the run. When you are shopping for a new pair of running shoes, dress as you would when you run. Don’t show up wearing flip flops or when you are dressed for the office. Definitely don’t show up without socks.

Forget the latest trend or what’s fashionable; think functionality. There are plenty of sharp looking shoes, but that doesn’t mean they are the right running shoe for you. Go for fit and functionality first and fashion second.

Take them for a test drive. Once you have settled on a pair or two, try them both on and try them out. Many stores that specialize in running shoes have a treadmill or area where runners can try their shoes. That is the only way you can tell for shoe if the shoe is right for you.

For more helpful tips like this visit www.ocwc.ca .

bones bone health nutrition

6 Synthetic Foods That Can Destroy Bone Health (And How to Undo the Damage)

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Synthetic or artificially made foods used as additives are far more toxic than we can imagine. Some of them don’t even qualify as foods and barely provide any nutritional value. Heavy metals, food dyes, and pesticides in our foods are not only harmful to our colon health but suck nutrients away from our bones. Most commonly found in beverages, trans-fat foods, and breakfast syrups, there are plenty of synthetic foods hidden in your snacks and drinks that may be slowly killing your bones.

Watch out for the following list of man-made additives, sugars, and oils that can possibly deprive your bones of nutritional health if consumed abundantly.

1. Synthetic Sulfites

Sulfites include sulfur dioxide, calcium sulfites, and sodium disulfite. They are mainly used as preservatives and artificial colors. Although banned from being used over vegetables and fruits, sulfites are still freely used in many foods we eat like processed juices and tea, canned foods, and alcohol.
The main reason why they are deadly for bone health is that they take away Thiamin or Vitamin B1. Sulfites tend to hinder growth and development in bones and contribute to inflammation.

2. Phosphoric Acid

Coke is your enemy. In fact, all carbonated beverages with high amounts of refined sugars can eat away bone matter and deplete your bones of calcium, if taken excessively. Cola-based sodas are proven to significantly decrease bone mineral density, according to researchers at Tufts University.

3. Disodium EDTA

Disodium EDTA is a food additive that is used for flavor and color preservation, mostly found in canned foods and pickles. Primarily used to stop foods from decaying, this substance can deprive your bones of essential nutrients by pulling minerals like calcium, zinc, iron, and manganese away from the digestive tract and out for excretion.

4. Hydrogenated Oils

Hydrogenation can destroy all the Vitamin K in oils, which is an essential nutrient for strong bones. Found in cookies, pastries, donuts and junk food, hydrogenated oils typically used in commercial baking can even block the arteries.

5. Aspartame

An artificial sweetener, commonly found in sodas, aspartame can trigger anxiety, nausea, depression, muscle spasms, and wreck bone health.

6. Monosodium Glutamate (MSG)

Although widely avoided, MSG is still used as a flavor enhancer in many processed foods. MSG has the potential to excessively stimulate our nerve cells, which can lead to dangerous seizures, migraines, and even depression. With so many health menaces, it can possibly reduce bone density as well.
Sadly, even when the glutamate industry knows it’s a toxic substance, they still sell it.

How to Undo the Damage

Luckily, weak bones can easily be strengthened. The first step is of course to ditch all the above-mentioned toxic foods from your diet.
You should ideally eat a bowl of rich greens like broccoli and okra, with lunch or dinner and consume a rich source of calcium in your diet. Dairy foods like milk and cheese are a good source. Spend 30 minutes daily in the sun to allow the body to soak up some Vitamin D.

Doing these simple steps consistently can help your bones regain their lost strength. For more nutritional tips visit www.ocwc.ca .