Metabolism refers to the rate at which your body burns calories. Your metabolic rate is your personal “calories-per-hour” number. Your metabolism is lowest while you sleep and highest during and right after vigorous exercise. Here are a few tips for raising your metabolism:

1. Don’t skip breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.  A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while, but generally backfires causing severe hunger and overeating later in the day.  Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk) to keep your energy levels even and hunger in check.

2. Eat more often

Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat…a lot.  By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.  When you go many hours without eating your body will compensate by slowing down your metabolism to conserve energy.

3. Eat protein at every meal

Protein takes more energy and time to digest, and will leave you feeling full longer than eating carbohydrates alone.  Research shows that eating more protein can help you lose weight without cutting calories.  Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4. Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired,  but do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.  Follow it up with a large glass of cool water.  If you are truly hungry have a protein- and complex carbohydrate-rich snack like whole wheat crackers and peanut butter or cheese.

5. Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating too infrequently does.  If you want to lose weight, do not slash your calories too drastically.  Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

In conclusion it is important to understand that your metabolic rate is controlled by many factors. You can exert a fair amount of control over many of these factors. This article has emphasized how your diet affects your metabolism, but clearly movement is the other major factor.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Good spinal health is built from the ground up, starting with the feet.  For years medical researchers and healthcare providers have recognized that problems there can cause posture changes that eventually trigger a variety of musculoskeletal issues in other parts of the body (particularly the ankle, knee, hip and back).  Studies have also shown that even slight foot problems can negatively affect athletes’ performance and predispose them to a broad range of sports-related injuries.

What Are Orthotics and How Can They Help?

Orthotics are shoe inserts that are specially designed and manufactured to correct an abnormal or irregular walking pattern by promoting proper alignment and balance.  They’ve improved the quality of life for millions of people, and it’s become very common for physicians to recommend them to address many different patient needs:

• Reducing pain and/or fatigue
• Providing targeted foot support
• Relieving pressure or stress on an injured or sensitive area
• Preventing or limiting deformity
• Improving foot positioning and function
• Restoring balance
• Reinforcing or supplementing other therapies (particularly chiropractic adjustments)

Foot orthotics are medical devices that can significantly change the way a person stands, walks and runs (and therefore the way his or her body absorbs and distributes related forces).  For this reason, it’s important that the person wearing them clearly understand their benefits, risks and limitations.  It’s also important that the person use them correctly.

What Every Patient Should Know About Orthotics

1. There is no “one-size-fits-all” answer when it comes to orthotics.  What works for another family member or neighbour will probably not work for you!  Getting the right prescription for your particular needs is all about working effectively with your healthcare provider to define your own goals and develop a complete understanding of your foot’s unique structure and function.  For instance, orthotics can be very sport-specific—the performance requirements of a hiker will not be the same as those of a skier or a football player.
2. Not all orthotics are created equal, and the differences matter.  The prefabricated orthotics that can be purchased at shoe stores, pharmacies and sporting goods stores are not the same as the custom orthotics prescribed by a healthcare provider.  Do not confuse them!  Mass-produced products are tailored for the “typical” foot and are unlikely to address problems specific to any one individual’s foot.  In some situations, such products can actually make a medical condition worse, cause new problems or increase the risk of injury.  So while they’re usually less expensive than custom orthotics, they may not actually solve your particular problem.
3. Orthotics don’t actually correct foot or ankle problems.  They are intended to realign the structures of the foot to improve function, reduce pain and decrease the risk of injury.
4. Needs can change over time and your orthotics should too.  The structure and function of the foot can change as people age.  So too can people’s lifestyle and priorities.  Your healthcare provider can work with you to ensure that your prescription is still the right one for you.

How Your Chiropractor Can Help

There’s a close relationship between the way your feet work and the way the rest of your musculoskeletal system supports your body.  So even if your feet themselves don’t actually hurt, they could be contributing to other health problems that you’re experiencing.  After your chiropractor has examined you carefully and talked with you about your situation, he or she can help you decide whether foot orthotics should be part of your broader treatment plan.  Call our office today to learn more.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.

Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses).  Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.

Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you are constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..

Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.

Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body.  Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.

Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.

Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.

If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

 A new study from Harvard School of Public Health (HSPH) researchers has found that red mead consumption is associated with an increased risk of total cardiovascular and cancer mortality. The results also showed that substituting other healthy protein sources such as fish, poultry, nuts and legumes was associated with a lower risk of mortality.

For more information click here

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

During the winter months, the phone rings constantly with people who have “the flu”. Except…they don’t. Do you know the difference between having a cold and having the flu?

The common cold (and boy is it common) develops gradually over several days and can start with a scratchy throat, sneezing and sniffles leading to congestion. Any fever present is mild (in adults). Coughing is generally hacking and can be moist due to congestion.

On the other hand, influenza often starts rather suddenly with fever (usually greater than 101 degrees F and lasting 3-4 days), headache and all over body aches (myalgia).  People with the flu are often exhausted or fatigued. Coughing is usually dry and hacking and can last days or weeks after all other flu symptoms have passed.

Influenza or “the flu” is more of a systemic illness, meaning it affects your entire body, whereas a cold generally just affects the upper body. You can sometimes get a stuffy nose, sneezing and sore throat with the flu, but it’s much more common with colds. The flu is more serious because it can lead to other problems, like pneumonia in susceptible adults and young children.

Influenza is caused by a virus. In general, viral illnesses will run their course without a trip to the doctor. Antibiotics don’t work against viruses, so all your doctor can recommend to help you are pain medications, cough suppressants or an anti-pyretic (fever reducers). All of these are available without a prescription from your local drug store to help you deal with flu symptoms.

If you are suffering from cold or flu symptoms, you should also schedule a visit to your naturopath. Naturopathic care can treat the virus directly, and boost your body’s ability to fight the invaders. That’s why regular naturopathic care can reduce the frequency with which you get sick. When your body’s immune system is in peak condition, it can fight off minor intruders with ease.

Book an appointment with our naturopath to learn how you can help prevent and shorten the duration of colds and flus.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Massage helps relieve pain in damaged muscles by sending anti-inflammation messages to muscle cells, Canadian researchers have found. For more information follow the link:

http://www.cbc.ca/news/health/story/2012/02/01/massage-muscle-repair.html

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Artificial sweeteners especially aspartame has gotten a bad rap over the years, most likely due to studies showing they cause cancer. But not to worry Ajinomoto the company that makes Aspartame has changed the name to AminoSweet. It has the same toxic ingredients but a nice new sounding name. And if you or your child happens to be allergic to Aspartame, well don’t take it personally it’s just business.

Despite the evidence gained over the years showing that aspartame is a dangerous toxin, it has remained on the global market . It continues to gain approval for use in new types of food despite evidence showing that it causes neurological brain damage, cancerous tumors, and endocrine disruption, among other things.

To learn more follow this link:

http://healthfreedoms.org/2010/02/15/aspartame-has-been-renamed-and-is-now-being-marketed-as-a-natural-sweetener/

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

The World Cancer Research Fund (WCRF) has just completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. Its conclusion is rocking the health world with startling bluntness: Processed meats are too dangerous for human consumption. Consumers should stop buying and eating all processed meat products for the rest of their lives.

For more information follow this link

http://www.totalhealthbreakthroughs.com/2007/12/processed-meats-declared-too-dangerous-for-human-consumption/

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

The results are in from a 30-year side-by-side trial of conventional and organic farming methods at Pennsylvania’s Rodale Institute. Contrary to conventional wisdom, organic farming outperformed conventional farming in every measure.

There are about 1,500 organic farmers in Saskatchewan, at last count. They eschew the synthetic fertilizers and toxic sprays that are the mainstay of conventional farms. Study after study indicates the conventional thinking on farming – that we have to tolerate toxic chemicals because organic farming can’t feed the world – is wrong.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Custom orthotics are corrective devices made to assist a foot that fails biomechanically, to function normally. Orthotics are made to control abnormal foot function, re-establish proper weight distribution and improve overall biomechanics. Everyone can benefit from orthotic inserts or orthotic footwear.

For more information on orthotics click here.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

Please join us in welcoming  Andrei Iliescu, RMT to gesund.  Andrei is a graduate of Centennial college and has experience in a variety of massage techniques as well as a background in physical fitness.

Andrei is available Tuesdays 8am-3pm and Saturdays 10am-6pm.

You can read Andrei’s full bio by clicking here

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto

(New July 2011) – By popular request gesund now has Massage Therapy appointments at 8 am on Tuesdays with Andrei Iliscu, RMT and Thursdays with Amanda Bradley, RMT.

Why not get your day off to a good start with a massage? For you convenience you can book online.

800 Roosevelt Rd, Ste 220 Gesund 638 Church Street Toronto, ON M4Y 2G3 (416) 913-5170 gesund - Naturopathy, Massage Therapy, Chiropractic and Acupuncture in Toronto