“Breakfast” is your body breaking its fast from not eating the entire night and your metabolism having been slowed down to conserve calories. Eating wakes up your metabolism and starts burning those calories to lose or maintain a healthy weight. By skipping this meal you are left hungry, grumpy and unable to concentrate. At lunch you are more likely to choose foods high in sugar or fats. Research has found that by eating breakfast your overall appetite is decreased; you snack less; you lose weight; improve your concentration and have improved blood sugar control. However, the “nutritious” label does not always mean healthy so it is important to read labels as some cereals have more sugar than desserts. A balanced breakfast should include protein, healthy fats and complex carbohydrates. Protein smoothies complete with fruit and vegetables can be made the night before if you’re rushed in the mornings.
Are women at less risk for heart disease?
False! Heart disease and stroke is the number one killer of Canadian women over the age of 55. Seven times as many women die from heart disease than breast cancer.
The number one sign of a heart attack is still chest pain but women will describe their pain differently. More often, the warning signs go unnoticed in women as their symptoms can include vague symptoms such as fatigue, nausea and vomiting and general weakness.
Heart disease takes many years to develop hence it is ideal to make healthy changes before symptoms occur. Risk factors like family history, menopause and ethnicity cannot be changed. However, diabetes, smoking, physical inactivity, high cholesterol, hypertension and obesity can all be improved. The first step towards a healthy heart includes an active lifestyle with a well balanced diet to maintain a healthy body weight. This does not mean you need to start training for the next marathon. The key is to make realistic permanent changes in both your diet and physical activity. You do not want to put yourself on a drastically reduced calorie diet since the minute you start eating more the lost pounds will reappear. Start by making healthier options. Decrease your intake of sugars, processed foods and empty calories. With regards to exercise, you want to initially increase your activity level compared to what you are doing now. This could mean a brisk 30 minute walk when currently you've been doing nothing. Also be patient with yourself since you are looking at correcting years of damage and it is going to take more than a few weeks to do so.
Research has found that there is immense benefit in quitting regardless of your age. The benefits increase the longer you’ve been a nonsmoker. Most smokers lack the practical tools to quit smoking rather than lacking the knowledge about the health risks of smoking. However, deciding to quit smoking is not an easy decision. In order to effectively quit smoking, mental, physical and emotional aspects all must be addressed. The ideal approach includes addressing the physical withdrawal, breaking old habits and replacing them with healthier ones especially when it comes to stressful and tempting situations and, supporting the body to detoxify the negative effects of smoking. This multi level support occurs through a combination of acupuncture, botanicals, dietary guidance and counselling If you’ve decided this is your year to quit smoking, take the first step towards giving yourself the gift of better health by setting your quit date.
Doctor of Naturopathic Medicine in Okotoks and Calgary.
UPCOMING CLINIC CLOSURES
Monday October 8, 2018 (Thanksgiving)
Monday: 10am - 6pm
Tuesday: 10am - 6pm
Wednesday: 11am - 7pm
Thursday: 11am - 7pm
Fridays: 10am - 5pm
Saturday: By Appointment Only
113 - 109 Southbank Blvd
Okotoks AB T1S 0G1
Phone: 403 938 1138
Fax: 403 982 2114