"In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest!" - Henry Miller

I’ll let you in on a secret...There is only one way to achieve healthy, sustainable weight loss: eat to support your body in losing fat and gaining lean body mass and exercise while treating underlying causes of weight gain!!! There is just NO other way around it – and don’t let anyone fool you.

Someone who changes their diet but doesn't work out may lose weight, but that weight will be muscle! Losing muscle puts you at a higher risk for chronic disease. The only way to increase and build lean body mass is to exercise. Physical activity accompanied by a healthy diet, will yield fat loss and lean mass balance when done in the right way.

There are tons of mainstream fad diets and entire weight loss enterprises built on the wrong principles to achieve healthy, long-term, sustainable weight loss. They proclaim untruths and perpetuate bad health habits. Their catchy ads lull you into the comfort of not needing to work out to lose weight in a healthy way.

Top 5 Signs a Program is NOT About Healthy, Long-term Weight Loss

5. Diet soda and synthetic sweeteners are deemed acceptable.

4. Many processed foods are recommended.

3. Sugary snacks and deep-fried foods are okay, as long as you don’t go over your calorie count.

2. Underlying health conditions which can be related to being overweight aren’t assessed and treated.

1. Exercise is not a part of the program.

To make weight loss long-term, it must be a lifestyle change – which includes all aspects of your life that impact your body composition. A naturopathic doctor is a trained healthcare professional who can treat underlying conditions impacting weight and guide you through this lifestyle change. Consider getting off the merry-go-round of unsustainable weight loss and become a healthier version of you while improving body composition to achieve your ideal healthy weight.  

****NEW**** This section will be at the end of each new blog post to help you get the most from the reading!

Inner Inquiry

Set yourself up for success with honest answers to these simple questions:

• Do you feel you have at least 5 lbs to lose (or more)?
• Have you tried weight loss programs with variable success but always regained the weight?
• Do you think your health could be better?

Make the decision to achieve your goal, then do something everyday - no matter how small - to move towards that goal.

Fad diets and weight loss commercials may have you thinking the goal of weight loss is only to see that number go down on the scale. Yes, getting your weight down is an important part of the goal. But it isn’t the only goal – how you get that number down is even more important! The real goal of healthy ‘weight loss’ is fat loss and lean mass increase a.k.a. attaining a healthy body composition.

Body composition describes what you are made up of on the inside. A simple in-office test, Bioimpedance Analysis (BIA), quickly and accurately measures the amount of water, fat and lean body mass that composes your physical structure. Why is this important? If you have too much fat, and too little lean mass, you are at higher risk for chronic disease. Now here’s a real shocker: even if you are the right weight for your height, you can still have too much fat, little lean mass and also be at higher risk for chronic disease. Read more here about Skinny Fat People in the context of men's health.

Let’s take a look at how unhealthy body composition can affect you. These conditions below are linked to a high fat and low lean mass body composition:

• Heart disease
• Stroke
• High blood pressure
• High cholesterol
• Cardiometabolic syndrome
• Type 2 diabetes
• Excess estrogen
• Certain forms of cancer
• Back pain
• Gallbladder disease and gallstones
• Kidney disorders
• Osteoarthritis
• Respiratory problems
• Sleep apnea
• Fatigue
• Urinary incontinence
• Depression

So to treat these conditions or minimize your long-term risk of developing them, not only should the number go down on the scale, but your fat levels should decrease and lean muscle should be maintained or increased, depending on your current body composition. Achieving an ideal body composition is the true meaning of healthy weight loss. Cultivating a healthy balance of fat and lean mass predicts the future of your health!

Each cell does not have its own private blood vessel feeding it, yet it has to get food, water, and oxygen to survive. Bathing cells in nutrients is one of the the lymph system's many fascinating functions.

Although it is double the size of the circulatory system, most people don't know much about the lymphatic system and may have never heard of it. There is so much great info out there on how it works, so I won't go into detail. If you are interested, check out the links I've shared this month on Facebook and Twitter to learn more (#LymphTips).

Essentially, the lymphatic (or 'lymph' for short) system is your body's sewer system. With all the filtering and cleaning it has to do in your body, the last thing you want is a toxic, clogged up, overflowing sewer! The lymph system needs flow smoothly and efficiently to keep you in great health.

Signs of Poor Lymphatic Function

• Long-lasting sock marks and swollen ankles/feet
• Chronic muscle aches and pains
• Frequent infections and swollen glands
• On-going sinus congestion
• Breast tenderness
• Chronic productive cough
• Headaches
• Varicose veins and/or hemorrhoids
• Skin conditions
• Cellulite

One aspect of the lymph system not widely discussed in the wealth of online literature is how to care for it, or better yet, caring for it naturally! I want to share some tips with you on how to promote a healthy lymph system. 

Love Your Lymph

1. Eat fresh, raw fruits, vegetables and sprouts: These foods contain enzymes. Enzymes assist the lymphatic system in breaking down cellular debris into fluid that can flow more smoothly. Processed food is dead and lacks enzymes! Go for raw when possible (or lightly steamed).

2. Dry skin brushing: Super easy once it's a habit, dry skin brushing promotes lymph flow and drainage, taking all of 60 seconds pre-shower. Just try it for a week and see how you feel. Your lymph (immune, skin, circulatory and nervous systems!) will thank you.

3. Exercise: no natural health tip list is ever complete without the mention of physical activity. I've said it many times, and I'll say it again: "If there ever was a magic bullet in medicine, it's exercise prescription!" - you can quote me on this =) The health benefits are endless and also include improved function of your lymph system.

4. Drink adequate clean water: To keep the sewage flowing through the pipes, you need to maintain fluid levels. As a rule of thumb, drink ½ your weight in fluid ounces per day. Consider making herbal tea a part of your daily fluid intake, especially dandelion root, which is known for its purifying properties.

5. Consume healthy oils: Coconut, olive, flax and more…these oils will help the efficient flow of the lymph fluid. Unhealthy oils like trans fats, found in processed and fried foods, impair lymphatic circulation and cause damage. Use healthy fats in your food everyday , ideally raw. Click here for a delicious healthy oil-containing recipe.

To receive blog posts delivered to your inbox, subscribe here:

"Skeletal muscle accounts for 40-50% of body weight, and about 85% of human pain complaints."

Tight muscles can slowly drain your energy – and you may not even be aware of it. Many of us walk around with our shoulders scrunched up to our ears feeling stressed out. But you may not realize how much this is affecting your energy levels until you get relief.

Muscle tightness blocks the proper flow of energy in the body, inhibits nutrients getting to tissues and waste products from being cleared leading to lower energy and limitations in your ability to move.

You may be able to feel ‘knots’ in your muscles. Reach over to your opposite shoulder right now and feel the muscle there – do you sense areas of tightness? Are there sore bumps along the muscle? These muscular ‘knots’ are called Trigger Points. The result of trigger points is pain, tightness, adhesions, limitation in your range of motion and ability to perform daily tasks as well as lower energy.

What Contributes to Trigger Point Development?

• Stress
• Incorrect posture
• Incorrect body mechanics
• Physical activity and sports
• Injuries
• Repetitive strain

How to Release Trigger Points

Trigger point acupuncture technique in combination with traditional Chinese medicine (TCM) is a powerful combination that I use in my practice. TCM is used to address the underlying causes of why you may be prone to trigger points, such as stress or sleep disturbances. Trigger point acupuncture provides immediate relief of sore, tense muscles.  To get the full benefits of treatment, you may need more than one session, especially if the trigger points are long-standing.

Some Benefits of Trigger Point Acupuncture

• Relief of tension headaches
• Loose, relaxed muscles
• Elimination of sciatica pain
• Increased range of motion
• Pain relief in the area treated and other areas to which pain travels
• Better mental clarity
• More energy

If you are interested in trigger point acupuncture to better deal with stress, have relaxed, happy muscles and eliminate pain, call 416.604.8240 or email info@healthandwellbeing.info to book your appointment. Not 100% sure if this is right for your health concerns? Schedule your free 15 minute info session 1-on-1 with me to ask all of your questions at the number or email above.

Hi All!!

I wanted to share some very exciting news with you. I have recently developed a pediatric website/blog and launched it online!!

The birth of this new website is simply an expression of what I am already offering in my practice, however, it is a new way to share the message and communicate with others about the natural healthcare options available for the children in their lives. You can visit the website by clicking here.

My first blog post is about childhood asthma. You can read about it by clicking here. Asthma affects 12% of Canadian children and is the leading cause of missed school days (and parents thereby miss work, too). This is certainly an epidemic in our country and needs long-term health solutions, which can be in part provided through naturopathic medical care.

The blog page of my new website, Pediatric Health Articles, (view it here) will continue to grow with new pediatric health articles posted regularly, so be sure to check back often or subscribe on the left-side bar.

Please share this website with those who you think could benefit. You can view it here:

http://torontonaturopathy.wordpress.com/

Remember to visit Facebook and Twitter for kids health tips every weekday in February! #kidshealth

Enjoy :)

P.S. I had to delete the ability to leave comments here because of disturbing spam comments, which I am working on fixing. If you would like to share comments, I'd love to hear from you!! Please email me comments via the email form here.

''Those who think they have not time for bodily exercise will sooner or later have to find time for illness.'' - Edward Stanley

This is a frequent concern with patients entering my practice. Their weight on the scale is high, BMI is abnormal and they are struggling with weight loss. Their percentage body fat is too high and their lean body mass is declining.  If you have a similar story, you are at risk for chronic diseases like diabetes, heart disease, stroke and cancer. I often hear: "But I work out everyday!" So what is the problem then?

There are 5 main reasons this can be occurring:
 
1. Overdoing it: Your body needs time to recover between sets and between work outs. Pushing yourself too hard physically can wreak havoc on your energy production systems and actually lower your metabolism. Avoid this by setting up a schedule that includes 1-2 break days/week, take breaks during sets as well as rotating between the major muscle groups so they have some time to rebuild.

2. Wrong type of exercise: Cardio is the go-to exercise because we have all been told this is so important. And it is. But from a healthcare perspective, strength training is much more important. Did you know strength training can be a cardio work out too?? Yes, a 2-for-1 deal. Recent studies suggest that there is not one protocol best for all people; instead, muscle gain is unique for the individual. Experiment with different set, rep, weight, and rest schemes to see what makes you feel best in your body. I highly recommend using a certified personal trainer to help you with an exercise program individualized to you. Strength training will build and maintain lean body mass. Don't worry ladies, I'm not suggesting you become body builders. Strength training will make you look long and lean and leave you feeling strong. Just remember the amount of lean body mass you maintain throughout life predicts how long and how well you will live. Now that's motivation!

3. Inadequate protein: Protein requirements vary from person to person and from day to day. It is based on the amount of lean body mass you currently have (measured by body composition analysis) and how physically active you are. I recommend steering clear of those body-building type of protein powders - they contain dangerous additives and artificial sugars that can adversely affect your health. Consider whole food sources such as: lean beef cuts, chicken, fish, turkey, beans, millet, barley, pumpkin seeds, etc.

4. Not intense enough: It’s common for people to not push themselves during a work out. There is a fine balance between overdoing it and not enough. You might notice in classes or team sports situations you are more likely to push yourself towards your limits and get a better work out. If you are one of these people, set yourself up for success! Take a pilates or yoga class, join a team sport, get a personal trainer - these tactics will help you. Prefer the gym or at-home work outs? Another great trick is interval training. Choose an exercise move and do this for a set time on a stop watch (start with 30 seconds - progress to 60 seconds). You will be amazed how much harder you work when you have a set time versus a set number of reps. You will see results quicker and progressively be able to do more reps within that time frame with each consecutive workout.

5. Same old, same old: Doing the same workout forever might feel comfortable and familiar but it will not help you get to where you want to be. Your body needs to be challenged with new exercises all the time. Change your work out routine every 2-4 weeks so your body can't adapt and stay at the same level. This will help you maintain a healthy body composition. 

Even if you are not working out right now, these 5 points can really help you to start out the right way and avoid common mistakes.

''Every human being is the author of his own health or disease.'' - Sivananda

Our ideas and beliefs about our own health and health in general are often established very early on in life. Depending on our family background, perhaps health was an integral part of daily life or maybe it was never discussed. In any case, you have the ability to change ideas and beliefs that are limiting your level of wellness and keep the ones that help you heal.

The following are some fundamental ideas about health. Review your current thoughts and beliefs about health and take an inventory of what is holding you back from becoming a healthier version of yourself. Make this the foundation for your 2012 health goals.

1. Health is not the absence of disease, it is vitality and resiliency. If you aren’t diagnosed with an illness, it doesn’t automatically mean that you are healthy. If you suffer from symptoms and they cannot be categorically labelled as a specific disease, you may be suffering from dysfunction that can be treated with gentle, healing interventions such as naturopathic medicine before it snowballs into a major illness.  Naturopathic medicine works at supporting your body and preventing serious illness by increasing your energy, well being, and ability to adapt to the stresses of life.

2. You can be an active part of your health. Traditionally, health care practitioners may be viewed as doing a treatment and credited with healing. However, there is a lot you can do to help heal yourself. Naturopathic doctors are trained and knowledgeable guides in helping people to get well and optimizing their health.

3. Health is an investment. Maintaining a high level of health is a work in progress. At times it requires diligent effort and at others, just some of your time. Much like investing money into a mutual fund, your health needs resource investment. Investing in your healthcare will provide immense return on investment with better energy, improved sleep, reduced risk of chronic disease and peace of mind.

4. Health is not static, it is dynamic and changing. In fact, the full spectrum from health to illness is fluid and can change. Even someone who is terminally ill can become healthier by enhancing quality of life. So remember, there are degrees of healing that can be attained no matter where you are on the spectrum.

5. An illness you are experiencing is not ‘yours’. Saying “my depression”, “my Celiac” or “my cancer’’ is creating attachment to the disease state and will create an obstacle to healing. Mind your thoughts and words because they have the power to create.

Looking to start the New Year on the right foot?  Click here to download my free ebook about a type of healthcare that can positively transform your life.

Wishing you great health, radiance and vitality in 2012!

Yours truly,

Dr. Tara, Naturopathic Doctor

Hydrotherapy means to heal with water. Water is used at varying temperatures and applied to the body to produce a pre-determined therapeutic effect. This hydrotherapy technique is so easy and effective that it should be included in everyone’s home-remedy repertoire.

Steam Inhalation

Used for decongesting, clearing and cleaning the sinuses when it comes to allergies, cold, flu, sinus issues, etc.

You Will Need

• A glass or stainless steel pot or bowl
• Boiling water
• Large bath towel or blanket
• Box of tissue
• High-quality pure essential oil such as eucalyptus, thyme or tea tree (optional)

Instructions

Pour boiling water into bowl or pot. Add 1-2 drops of essential oil (optional). Sit with your face over top of the bowl at a distance where you can tolerate the heat of the steam. Cover your head and the bowl with the towel. Add fresh boiling water as the steam wanes. Inhale steam for 5-20 minutes depending on degree of symptoms. Take quick breaks to blow your nose as you decongest.

Bonus: this is an excellent treatment for your face and skin. Rinse with cold water for maximal skin benefits.

See my Twitter and Facebook posts for the month of December for more cold and flu relief tips!

Enter your email here to subcribe to Healthy Inspirations Blog!

Carrying around extra pounds to varying degrees is an epidemic in Canada and North America. We used to think that fat tissue kinda just hung around and did nothing. We now know that fat tissue is highly metabolically active, produces its own hormones and dramatically alters cell signals. The most dangerous kind of fat is that around the belly because it surrounds the internal organs in the abdomen and increases the risk of chronic disease.

What Are the Risks & Associated Health Problems?

“60.9% of Canadian men had an increased health risk because of excess weight.”

Excess weight carries many potential risks, including the following symptoms and diseases:

• Type 2 diabetes
• Lower sperm count
• Cancer
• Lower testosterone
• Back pain
• Erectile dysfunction
• Heart disease
• Stroke
• High blood pressure
• Osteoarthritis
• Gallbladder disease

Big Dudes

“1 in 4 Canadians adults are obese. “

When I say big, I’m talking about obesity. Have you seen the new Heart & Stroke Foundation Campaign? They exclaim that “Death Loves Obesity” on their website. And it’s true.  In fact, Statistics Canada reports that “obesity at age 40 has been associated with a loss of 5.8 years of life for men.” These are scary stats. Note that they don’t even touch upon the decreased quality of life from living with disease – just longevity. Lowered quality of life is a serious consequence of disease not often given much thought until you are suffering with illness and debility.  If you want to live with high energy and admirable vitality, consider a positive change now. It’s better late than never.

Chubby Fellas

“Since 1981, the percentage of Canadian males ages 20 to 39 whose body composition was ‘fair’ or ‘needing improvement’  increased fourfold.“

Chubby fellas, a.k.a. overweight men, are also at risk for chronic degenerative diseases. They have higher fat content and lower lean body mass. We know that the amount of lean body mass you keep on during your lifetime predicts how long you will live and is a significant factor in determining your quality of life. A treatment plan that increases lean body mass and lowers fat can dramatically alter your life.   

Skinny Fat Guys

“Men were more likely than women to make the transition from normal to overweight. By 2002/03, 38% of the men whose weight was in the normal range in 1994/95 had become overweight.”

As they age, guys of normal weight run the risk of putting on extra pounds and becoming overweight. So what exactly do I mean by ‘skinny fat guys’? Well, these guys may be thin, slender or look of average weight, but if we take a sneak peak inside their bodies, they have high percentage of fat tissue and low lean body mass. In this case, assessing the normal weight guys with a measuring tape and Body Mass Index (BMI) turns up normal results. Upon completing a Bioimpedance Analysis (BIA) test we would find out if you are a skinny fat guy. Skinny fat guys, with a normal BMI, have the same risk factors for chronic disease as if they would if they were overweight with a high BMI – because they are still carrying excess fat in either case.

What Category Do You Fall In?

3 Ways To Assess

1. Do you have extra fat around your abdomen? Pull out the measuring tape and do a quick check of your waist circumference: measure your waist just above your hip bones – for men, anything above 40” or 102 cm is abnormal and predicts a higher risk of chronic disease.

2. Body Mass Index (BMI) is a quick way to calculate if you are overweight or obese:

Overweight and obesity are based on body mass index (BMI), which is calculated by dividing weight in kilograms by height in metres squared. For example, the BMI of an individual 1.7 metres tall (5 feet 7 inches) weighing 70 kilograms (154 pounds) would be: 70 ÷ 1.7 ² = 24.2

The BMI categories are: underweight (less than 18.5); normal weight (18.5 to 24.9); overweight (25.0 to 29.9); and obese (30.0 or more).

3. Body composition is measured through an accurate test called Bioimpedance Analysis (BIA). It is a simple test that I conduct at my office to assess your body’s content of water, fat and lean body mass. It gives many indicators of health and is used for monitoring progress with men on fat loss programs or lifestyle change programs. This is the most comprehensive assessment out of the three and most recommended.

At the Centre for Health & Well Being, I help men learn to live healthier lifestyles and, in the process, lose fat, increase lean body mass, improve energy and decrease risk of serious disease. If you want to learn more about how I can help, contact me to book your free private 15 minute info session at 416.604.8240.

Cowboy Cal decided to take his health by the horns and see a naturopathic doctor. Now he enjoys riding bulls and excellent health.

Yeah, I said it - taking care of your health is the manly thing to do. Minimizing warning signs and waiting to get health concerns checked out is not only cowardly, but can land you in deep water.

Movember (formerly known as November) is here to remind you about your prostate health, which is one very important aspect of your health and well being as a man.

But there are many other situations in a man's life when a naturopathic doctor can be of service:

• Prevention – preventing chronic diseases, which are reaching epidemic proportions, is of the utmost importance, including cancer, diabetes and heart disease.
• Sports Injuries and Pain – natural physical therapies, acupuncture and nutritional recommendations can treat pain, speed healing, prevent injuries from recurring or becoming life-long problems.
• Annual Physical Exam – in the spirit of prevention, a complete and thorough physical exam that assesses the function of all body systems as well as laboratory testing is crucial to overall well being.
• Stress Management – everyone experiences stress and it can adversely impact your health depending on how resilient you are in mind and body.
• Anxiety and Depression – these are common health problems that men experience. There are natural approaches with minimal side effects that can help to heal.
• Enhancing Sports Performance – whether you are an amateur or pro athlete – clinical nutrition, supplementation, hands-on therapies and herbal medicines will help you stay at the top of your game.
• High Cholesterol and High Blood Pressure – common health problems amongst men, which can be treated naturally to reduce or eliminate dependence on prescription medication.
• Family History of heart disease, diabetes, stroke or cancer – back to prevention…if you have a family history of these illnesses you have a higher risk of developing them yourself. The good news is, there is a lot you can do so this doesn’t happen.

For a more extensive list of health conditions treated with naturopathic medicine, click here.

So how does naturopathic medicine fit into your life?

Two million Ontarians see a naturopathic doctor for their healthcare. Increasingly, men are taking control and investing in their health with naturopathic medicine, which pays dividends – short and long term.

Naturopathic medicine can address health concerns in natural, non-invasive ways. The expression "No pain, No gain" doesn’t apply here. With a naturopathic doctor, you can have your health condition treated all while preventing future illness and enhancing your overall health and well being. 

Check out my twitter profile, @drtaraND, all Movember long for daily health tips about men’s health - #menshealth.

Ladies, share this blog post with your guys.

Would you like to receive blog updates automatically? Subscribe below: