Recommended Supplements for Specific Health Issues

Special Note: See Andrea for details on advanced-quality supplements, what to look for and how it will improve your training and fitness level.

Cardiovascular health

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
• Regular intake of dark green unrefined extra virgin olive oil
• Supplements: Vitamin E. Coenzyme Q10.

Depression

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
• Vitamin B6 (pyridoxine) is an essential cofactor for EFA metabolism as well as for the majority of pathways of amino acids, including decarboxylation pathways for dopamine, adrenaline and serotonin.
• SupplementS: Vitamin B12, Folate and SAMe (S-adenosyl-methionine).

Learning and behavioral disorders

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form and Evening Primrose oil.
• Supplements: Vitamin E, Zinc, Magnesium. Choline and Vitamin B1 & B6.

Obesity

• Moderate insulin by consuming foods with a low glycemic response (Low GI).
• Increase consumption of fish with high omega-3 content (or supplement).
• Regular intake of Green tea or mate’ tea.
• Supplement Minerals: Calcium, Chromium, Iodine, Magnesium and Manganese.
• Herbs: Gymnema sylvestre (reduces appetite and craving for carbohydrates.)

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Source: www.foodmatters.tv

Eating A Little Out of Control?

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Ate a little too much this weekend?  Get your eating back on track with a super easy RESET Cleanse Kit.

RESET™ is a jump-start program to help you take positive steps toward reaching your health and weight-loss goals.

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task. Our Healthy Weight Management products are designed to jumpstart healthy eating habits and help individuals begin to make a clean break from unhealthy food.

Simply replace your meals and snacks for five days and begin a new, healthier lifestyle. In five days, you can: Lose the Cravings—Help reduce carbohydrate cravings with delicious low-glycemic foods Lose the Pounds—Jump-start your new lifestyle by losing those first five pounds. Find the New You—Discover the lean, healthy, and energetic person inside you.

Download PDF Info

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Cost $137.95 + tax. Can be delivered in 3 to 5 days to your front door!

To order, call/text Andrea @ 519-240-4920 or email here

Healthy For Life Nutrition Seminar

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Reset your body and Reset your life to feel better than ever.

Join Andrea Savard, Wellness Coach and her team to learn about low-glycemic eating and proper supplementation for stabilizing blood sugar and cutting cravings for sustainable weight loss.

Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, hypoglycemia and hormones.

All information included in this seminar is recommended by Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”.

Location: FirePower Training, 509 Main St E., Milton, ON  L9T 3J2

Questions/RSVP: andrea@firepowertraining.com

CrossFit – How Should I Eat?

The CrossFit dietary prescription is as follows:

Follow the “Zone” diet, which concentrates on regulating your insulin.  The basic ratio of carbohydrates to protiens to fats is 40-30-30.  Carbohydrates should be predominantly low-glycemic and account for about 40 % of your total caloric load. Yes, fruits and veggies are carbs, try to stay away from your highly processed refined flours and grains such as pasta, breads, chips, and any sugars.

http://www.zonediet.com/

Also learn how to get started on the zone diet by checking out CrossFit Journal # 21

Try to eat real food. Foods that aren’t processed. This is the basis of a Paleo diet. Click here for a good introduction to the paleo diet . We basically aren’t much different then our caveman ancestors, but our food has changed drastically. Stick with foods that are grow from the earth, or animals that eat the things that grow from the earth. Think of foods that go bad quickly, these are real whole foods. A granola bar isn’t whole food, it’s processed. Raspberries good – swedish berries bad. With a paleo diet, you are more concerned about the quality of your food.

The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

With Paleo you Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

By following these simple rules you will see quicker gains with your fitness and your recovery, and you will also feel much better! Don’t get me wrong I still polish off a tub of ice cream now and then, but all that sugar makes me feel bad, and I don’t do it again for a while. When you are shopping at the grocery store, just try to stay to the outside of the store and you will find most everything you need to eat well.

Eating healthier doesn’t take any longer, it just takes smarter decisions. You body will thank you.

CrossFit Nutritional Lecture Video Library

Nutrition Part I, Robb Wolf …[wmv][mov]
Nutrition Part II, Rob Wolf …[wmv][mov]

Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]

Nutrition: Teeter-Totter Pt II, Nicole Carroll ..[wmv][mov]

Perfume Analogy, CrossFit Nurition Seminar …[wmv][mov]

Zone Multipliers, CrossFit Nutrition Seminar, Robb Wolf…[wmv][mov]

Zone Chronicles, Pat Sherwood …[wmv][mov]
Zone Chronicles: LAX, Pat Sherwood …[wmv][mov]
Zone Chronicles: Normalcy at Home, Pat Sherwood …[wmv][mov]
Zone Chronicles: New Jersey …[wmv][mov]

Insulin Resistance, CrossFit Nutrition Seminar …[wmv][mov]

Refined Carbohydrates, Robb Wolf, CrossFit Nutrition Seminar …[wmv][mov]

Pat Sherwood on the Idiot Suit …[wmv][mov]

I will try to update this with some of the great articles on nutrition from the CrossFit main site or wherever else I can find them. I would suggest that you don’t look at eating this way as a “diet” is is more about making “healthy lifestyle choices”.

Fat or Fiction: Changing the ratio of Omega 3 & 6

Fat is probably the most misunderstood component of the human diet. The acquisition of scientific terminology as marketing jargon has certainly increased this misunderstanding. Most consumers are now aware of terms such as omega-3 and omega-6, and essential fatty acids, and know that there are such things as good fats and bad fats. Unfortunately this does not mean that people are making wiser food choices.

A product endorsed by the heart foundation, for example, such are margarine, may be touted as being a source of omega-3, yet this product also contains trans fatty acids, which science has shown contribute to cardiovascular disease. This is a perfect example of a so-called ‘good fat’ turning renegade when subjected to industrialization and refinement.

A consensus is emerging among researchers that our bodies are designed to function using a whole food pre-agricultural diet high in long chain polyunsaturated fatty acids. Long chain polyunsaturated fatty acids are found in cold-water deep-sea fish such as salmon and tuna. Omega-3 fatty acids are also found in flax seeds, walnuts and dark green vegetables. The science that supports the use of omega-3 fats as health promoting agents also makes the important distinction: that the quality of these fats effects their function, as does the ratio to other fats in the diet such as omega-6 and the arachidonic acid derived from saturated fat.

Quality: the changing ratio of Omega-6 and Omega-3

Omega-6 and Omega-9 are polyunsaturated fatty acids (PUFA). PUFA’s are sometimes called essential fatty acids because they cannot be synthesized by the body and must be provided through the diet. Generally, our diets contain far too little omega-3 and an excess of omega-6 fat. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1-4:1. Currently most Australians eat a dietary ratio that is around 20-50:1. The optimum ratio is most likely closer to the original ratio of 1-4:1. For most of us, this means not only increasing our omega-3 intake, but also greatly reducing the omega-6 fatty acids we consume.

We should also bear in mind that the ratio of omega-3 to omega-6 in these foods has changed with the use of factory farming techniques and growth enhancement practices in agribusiness. Researchers at the Weston Price Foundation have observed that organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 in the beneficial ratio of 1:1, but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.

Why You’ll Never See Obese Fish: Marine oil for weight control

When we significantly reduce the omega-6 fatty acids in the diet and increase the Omega-3’s from marine oils, the metabolic rate is increased. Marine oils also reduce the insulin response to oral glucose. This means that the body utilises the energy from carbohydrates more efficiently, without storing it as fat.

Essential Fatty Acids (EFA’s): A safer aspirin

The increased omega-6/omega-3 ratio in our diet most likely contributes to an increased incidence of cardiovascular disease and inflammatory disorders. If we correct this ratio and increase our intake of high quality omega-3 inflammation is reduced, as is the incidence of cardiovascular disease. Omega 3 fatty acids modulate prostaglandin metabolism. Put simply: the omega-3 fatty acids available in deep sea coldwater fish such as salmon, mackerel, sardines and tuna have an anti-inflammatory action similar to aspirin. When aspirin and other non-steroidal anti-inflammatory medications (NSAIDS) are used frequently to treat conditions such as arthritis, they can have serious long-term side effects. The omega-3’s in marine oil, on the other hand have an excellent safety profile. Scientists have also recently discovered a key anti-inflammatory fat in the human body, which they have named Resolvins. Resolvins are made from omega-3 fatty acids.

Fat: Brain food

Apart from water, the human brain is composed of 60% fat (lipid). Lipid is a general term for fatty biochemicals such as phospholipids, triglycerides, ceramides and free fatty acids. Unlike other body membranes, neurons (brain cells) contain a very high percentage of polyunsaturated fatty acids. These are required for important functions such as signal transfer and data processing. The brain needs dietary fats (saturated and unsaturated) to function correctly. There is now very good evidence to link conditions such as ADHD, dyslexia, senile dementia, clinical depression, bipolar disorder and schizophrenia with a deficiency of long chain PUFA in modern diets. The best sources are from cold-water deep-sea fish.

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• Source: www.foodmatters.tv
• By Professor Ian Brighthope

Milton Nutrition Seminar: May 14th

Healthy For Life Nutritional Seminar

Thursday May 14th

Location: South 202 Corp. 202 Main Street E, Milton, L9T1N8

Time: 7:00pm to 8:30pm

Cost: Donation to Milton Food Bank

Please RSVP  to Andrea by email

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LOSE POUNDS.  LOSE CRAVINGS.  DETOX.  STABILIZE MOOD.  INCREASE ENERGY.

Learn How To:

• RESET your body, RESET your life to feel better than ever!

• Choose low-glycemic eating and proper supplementation for stabilizing blood sugar, cutting cravings, and sustainable weight loss

• Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, hypoglycemia and hormones

• Recommended by NY Times best-selling author, Dr. Christiane Northrup in her recent edition of Women’s Bodies, Women’s Wisdom

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Get educated from 2 health & fitness coaches!

Leanne Grechulk

• Founder, HealthyGirl
• International Wellness Coach, based in Ontario
• Creating balance & total mind-body wellness including diet & nutrition, fitness, stress reduction, finances and purpose in life
• B.Sc, MBA
• 8-Time Marathon Runner, Certified Pilates Instructor
• Nutritional Certification through ‘The Rose Program’

Andrea Savard

• Co-founder of FirePower Training & CrossFit in Milton
• 12+ years competitive boxer/trainer of recreation and pro athletes
• Health, wellness and lifestyle coach
• B.Comm in Marketing
• Former international equestrian athlete & trainer
• Busy mom of 4 year old twins

Chinese Medicine and Lifestyle Choices

“He who takes medicine and neglects to diet wastes the skills of his doctors” a Chinese Proverb

Traditional Chinese Medicine is much different then Western medicine and favors a holistic approach, views the universe and body philosophically and develops inductive tools and methods … to guide restoring the total balance of the body.” In Chinese medicine, they add, “the correct balance between Yin and Yang make up the vital energy, ‘Qi,’ an essential life-sustaining substance of which all things are made.” Traditional remedies include herbal medicines, acupuncture, massage and moxibustion, an herbal heat therapy. Herbal medicines account for about 90% of the Chinese drug market.

I wanted to learn more about Chinese medicine because I was intrigued about the holistic approach, so I asked my cousin Dave, who left his cushy job as a mechanical engineer and  to become both a Homeopathic Physician and a Doctor of Traditional Chinese Medicine. Chinese medicine has been around a lot longer than western medicine and Dr. Dave uses acupuncture, herbs, and other traditional forms of treatments to heal his patients.  Dave said to me “Our treatment principles are simple:  By correcting any underlying weakness or imbalance and resonating with the body’s own innate healing mechanisms, the body recovers the ability to heal itself.” Dave just recently got back from a residency in China working at one of the major hospitals observing how the Chinese doctors treat ailments with a combination of herbs and traditional western medicine.

I asked Dave, what guidelines he recommends for his clients, and this is what he said:

Lifestyle Choices for Healthy Eating :

•    eat a whole foods diet ( whole grains, fruits, vegetables, unprocessed foods… )

•    eat a primarily plant-based vegetarian diet

•    greatly reduce or eliminate the intake of sugar (all forms of sugar, including juices, pops, sweets, and ingredients such as glucose, sucrose, lactose, corn syrup, etc. )

•    reduce or eliminate refined carbohydrates from the diet (white rice, white flour, white pasta)

•    eat less saturated fat, especially that found in domestic meat (healthier choices of animal protein include the leanest cuts, free range, and in particular skinless poultry, wild game, and fish)

•    strictly avoid hydrogenated fat, trans-fatty acids (margarines, shortenings, etc.) refined oils, and deep-fried foods.  Also, try baking/steaming foods in place of frying.

•    eat more fibre (inherent in a plant based and whole food diet)

•    drink at least 1-1.5 litres / 6-8 glasses of water daily

•    minimize consumption of  salt / sodium

•    ensure diet includes essential fatty acids, such as omega-3’s and EPA (both of which protect against cholesterol and heart disease) examples include flax oil or ground flax seed, hemp seed, as well as cold water fish such as salmon, mackerel, herring

•    limit dairy intake (milk, cheese, butter, etc…)

•    reduce or eliminate alcohol and caffeine consumption

•    avoid overeating

•    slow down and be mindful  – avoid eating while in a rush, or eating too quickly

•    chew food thoroughly (much of digestion starts in the mouth)

•    avoid eating late, or before bed

•    eat organic whenever possible (especially animal products)

•    wash produce with vegetable soap (optional) before use – will limit consumption of herbicides, pesticides, fungicides, and waxes

•    reduce exposure to food additives, colourings, and preservatives

•    check ingredients of packaged foods carefully – for hidden fats, sugars, colourings, preservatives, and other additives

•    identify and address any food allergies or intolerances

•    approximate ratios for carbohydrate ~ 60-70%  :  fat  ~ 15-25%  :  protein ~ 15-20%

•    eat all foods in moderation (keep some variety in your meals – if you notice eating a certain food or a certain flavour more often, try something different)  The key to healthy nutrition is to maintain a balanced diet.

Additional Recommendations for Weight Reduction :

•    Practice eating less !  (smaller portions, unnecessary snacks, etc.)

•    Eating from a plant-based diet of whole grains, vegetables, and other unrefined foods.

•    Reduce fat intake (saturated, hydrogenated, and trans fats).

•    Commitment to at least 30-60 minutes of daily physical exercise (this may be the only way to lower the body’s set-point for weight and hunger regulation).  Exercise is the essential step for losing weight and keeping it off.

•    Eating smaller meals more frequently (as opposed to bigger meals less frequently) to keep metabolism higher, may be beneficial.  Although eating less in general is the ideal.

•    Use some/all of the following ingredients often in a soup: barley, adzuki beans, mung beans, cabbage, bell peppers, bok choy, celery, chicory, endive, parley, radishes, turnips, watercress, asparagus, corn, garlic, onion, leek, scallions, and possibly small amounts of brown basmati rice, quinoa.

•    Traditional Chinese Medicine recommends emphasizing bitter and pungent flavours, and limit sweet, salty, and sour foods (with the exception of lemon and grapefruit).

 

Other tips for food cravings and hunger:

•    Avoid eating significant amounts of simple or refined carbohydrates, or eating them alone (without protein or fat to balance).  The result is unstable blood sugar, and food cravings due to rebounding into a hypoglycemic state.  Note: whole foods and complex carbohydrates contain beneficial fibre and density, which slows the metabolism of sugars.

•    If craving a snack, try drinking a glass of water first (this is often all that is needed).

•    If cravings occur between or after meals, try brushing teeth (a fresh mouth may deter hunger).

•    If food cravings result from boredom, go for a walk, do some stretching, get active …

•    Watch less TV (studies have shown that both weight and food consumption have a direct relationship to time spent watching TV).

•    Experiment by not eating until you are full, rather eat until you are no longer hungry.

•    Experiment by only eating when you are truly hungry.  You may be surprised to see how less often you actually are !

 

David Arnold  BESc, DSHomMed, RCSHom, RAc, RTCMP, has completed the five year DOCTOR OF CHINESE MEDICINE Program at the Canadian College of Traditional Chinese Medicine, in Victoria, BC.  He is a currently a Registered Practitioner of Traditional Chinese Medicine and licensed in the province of BC to use Acupuncture and prescribe Herbal Medicine.  David Arnold is also a CLASSICAL HOMEOPATH and a Registered Member of the Canadian Society of Homeopaths.

Check out more at :

http://www.healthandwellnesshouse.com

www.organicchineseherbs.ca

 

WOD – March 12

• 20 wall ball (M=20, W=14)
• 20 hang squat cleans (M=95, W=65)
• 20 jumping air squats
• 5 ring dips

• 15 wall ball
• 15 hang power cleans
• 15 jumping air squats
• 5 ring dips

• 10 wall ball
• 10 hang power cleans
• 10 jumping air squats
• 5 ring dips

• 5 wall ball
• 5 hang power cleans
• 5 jumping air squats
• 5 ring dips

Post time to comments.

Reminder of the Wellness Event on Sunday afternoon (2 to 3:30pm)  RSVP to Andrea. Friends and family welcome.  Come listen to some helpful educational info, and enjoy some tasty HEALTHY treats from “InchLossEating” a new soon-to-be-launched web site, courtesy of Brian’s amazing wife Sandy!  An exciting day for everyone!

A Nutritional Workshop for Optimal Health

Sunday March 15th, 2009

2:00pm to 3:30pm

Spring forward to a cleaner, leaner you!  Join us for an informative, fun and interactive afternoon, filled with prizes, healthy snacks and fruity smoothies. Yum!

• Learn how to piece together your nutritional needs
• Simplify the confusing world of supplements
• Exercise tips and tricks to help you move more every day

FirePower Training, 509 Main St E, Milton, Ontario

Space is limited so please RSVP today to:  Andrea at andreasavard@sympatico.ca

_________________________

Download Event Invite

Vitamins: It’s the Dose that Does It!

There is a spin to most media reporting on vitamin research. The recent anti-vitamin media blitz, led by the Associated Press and USA Today, provides yet another demonstration. (Vitamins C and E don’t prevent heart disease. The Associated Press, Nov. 9, 2008.) With a paternalistic pat on the head, the media once again seeks to send you off to play with the reassurance that, well, vitamin therapy HAS been tested, and it just does not work.

Nonsense.

Thousands upon thousands of nutritional research studies provide evidence that vitamins do help prevent and treat serious diseases, including cancer and heart disease, when the nutrients are supplied in sufficiently high doses. High doses are required. Low doses fail. Says cardiologist Thomas Levy, M.D.: “The three most important considerations in effective vitamin C therapy are dose, dose, and dose. If you don’t take enough, you won’t get the desired effects.”

Effective doses are high doses, often hundreds of times more than the Recommended Dietary Allowance (RDA) or Daily Reference Intake (DRI). Abram Hoffer, M.D., Ph.D., comments: “Drs. Wilfrid Shute and Evan Shute recommended doses from 400 IU to 8,000 IU of vitamin E daily. The usual dose range was 800 to 1600 IU but they report that they had given 8,000 IU without seeing any toxicity.” The Shutes successfully treated over 35,000 patients with vitamin E.

All the recent, much touted JAMA study does is confirm what we already know: low doses do not work. The doses given were 400 IU of vitamin E every OTHER day and 500 milligrams of vitamin C/day. Try that same study with 2,000 to 4,000 IU of vitamin E every other day (1,000 to 2,000 IU/day) and 15,000-30,000 mg/day of vitamin C and the difference would be unmistakable. We know this because investigators using vitamins E and C in high doses have consistently reported success.

Low doses do not get clinical results. Any physician, nurse, or parent knows that a dose of antibiotics that is one tenth, or one-hundredth, of the known effective dose will not work. Indeed, it is a cornerstone of medical science that dose affects outcome. This premise is accepted with pharmaceutical drug therapy, but not with vitamin therapy. Most of the best-publicized vitamin E and C research has used inadequate, low doses, and this JAMA study falls right into line.

High doses of vitamins are deliberately not used. Writes Robert F. Cathcart III, M.D.: “I have been consulted by many researchers who proposed bold studies of the effects of massive doses of ascorbate (vitamin C). Every time the university center, the ethics committee, or the pharmacy committee deny permission for the use of massive doses of ascorbate and render the study almost useless. Seasoned researchers depending upon government grants do not even try to study adequate doses.”

The most frequently proffered reason is the allegation that “high doses of vitamins are not safe.” That is a myth. 25 years of national poison control statistics show that there is not even one death per year from vitamins. Check the research literature and see for yourself exactly who is being harmed by vitamins. Aside from the pharmaceutical industry, virtually nobody. Half of Americans take vitamin supplements every day. So where are the bodies?

Decades of physicians’ reports and controlled research studies support the use of large doses of vitamins. Yet to hear the media (and JAMA) tell it, vitamins are a Granny’s folk remedy: a buggy- and barrel-stave technology that just doesn’t make it.
In the broadcast and print media, vitamin therapy is marginalized at best and derided at worst. Is this merely laughable, or is there method to it? One may start by asking, who does this serve? Could it possibly be the media’s huge advertising-cash providers, the pharmaceutical industry? Pharmaceutical advertising money buys authors, ad space, influence, and complicity. Unfortunately, this is as true in the newspapers as it is in the medical journals.

Let the news media begin by disclosing exactly where their advertising revenue comes from. It may explain where the spin on their articles comes from, too.

1. Source : http://www.orthomed.org/
2. Article Source: FoodMatters.tv

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