Eat Right Archives - Synergy Chiropractic

The Switch Witch is coming!

It’s All Hallows Eve.

Growing up in Calgary, I got used to wearing my snowsuit over my costume. I mean, seriously, it’s a tough go when you are a fancy robot, with your Cougar boots and a winter jacket on!

snowsuit

It’s a Canadian thing…you wouldn’t understand

As a kid I pounded the streets in search of those wrapped treats. I would eat so much for months. usually by Christmas, my mom would throw out the last rejected bits that I wouldn’t touch. (Tootsie rolls are gross!…sorry not sorry.)

And like clockwork, every year I was sick as a kid. I had bronchitis 5-6 times per year and chronic sinus infections all winter long. I took so many antibiotics as a kid that my teeth turned yellow.  True Story.

My own kids – they’ve never taken an antibiotic. Never. They’ve never needed one. Do they get sick? Sure they do! But they process it very quickly and it’s over.

The same story year after year

Yesterday I was talking with a mom in my family practice. Her kids were so excited about Halloween. As parents, we love that our kids show such excitement and wonder about something like Halloween. As a stick in the mud parent/family chiropractor, I shudder at what all those treats are doing to our kids’ immune systems.

School starts and the kids are outside less. The sun is out less and less each day as fall approaches. We start with more of the comfort foods and less of the fresh foods. Kids are packed together in the schools and the boogers are everywhere.

Then comes Thanksgiving and lots of over eating and late nights. Fall begins and we are shut indoors more and more. Halloween comes and the kids fill up on candy. The sugar causes a depression in the immune system and the kids express more and more tacky colds and flus. This continues through November and then Christmas comes. More late nights, treats all day and by now the grandparents and families are swapping their viruses like a group of teens swapping selfies at the mall.

January and February are here and the family “can’t seem to shake this cold”. It recycles and the story continues until spring when we get outside again and soak up some vitamin D again.

STOP THE MADNESS

As parents, we need to keep our heads up at all times. I first learned of the Switch Witch a few years ago. On Halloween Night, the kids take a bit of their candy and keep it. The majority of it is left out for the Switch Witch who comes and leaves a toy or sporting good for them.

The kids get the fun of getting dressed up, going out for Halloween and enjoying some candy.  But we keep them well instead of letting them get unwell.

So – is the Switch Witch coming to see you this year?

Want some direction on how to keep you and your family healthy this winter and beyond?

Join us November 7 at 6:30PM for our EAT BY DESIGN seminar.

Dr. Craig Hazel’s mission is to help families THRIVE.  After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas.  He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario.  A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

 

Is the ‘keto’ diet right for you?

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness?

Researchers have proven that sugar is a key contributor to weight gain. But how?

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease.

When you eat carbohydrates/sugar, it causes your blood glucose to rise, which can be toxic if it is in large amounts. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, when your body is chronically and your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight” but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle!

  • Excess sugar can lead to cardiovascular disease, type 2 diabetes, and weight gain.
  • Eating sugary foods can result in your body storing away more fat.
  • Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Enter the Ketogenic Diet

The Ketogenic diet is a very strict and significant cutting out of carbohydrates and replaces them with higher amounts of fat and protein. Ketogenic diets have been shown to reverse type II diabetes, changed the lives of those with epilepsy and shows great results for those with Alzheimer’s. The effects of massive reductions in blood sugar have huge implications in all sorts of other health conditions. Some of these conditions are greatly helped by reductions in blood sugar levels:

  • cholesterol
  • triglycerides
  • metabolic syndrome
  • stroke
  • cardiovascular disease
  • syndrome X
  • brain injuries
  • PCOS (polycystic ovarian syndrome)
  • acne

By drastically reducing the carbohydrate intake, the body reduces its production of insulin. Body fat is then highly mobilized for energy production (yay fat burning!). But the key players here are another less well known fuel source – KETONES.

What are KETONES?

What are ketone bodies?

Ketones are a metabolite that the brain and body can use as an efficient energy fuel source. Ketones are a type of fuel produced by the liver. Getting the liver to produce ketones is challenging unless you are able to cut out carbs almost entirely. It may take a few days to actually get into ketosis and you have to watch the quantity of protein you are eating as well.

So how do you follow the keto diet?

Ketogenic diets rely on a large intake of fat. Eating fat at every meal is essential. In a typical 2000 calorie per day diet, one might strive for 165 grams of fat, 75 grams of protein and 40 grams of carbohydrates.

OK, OK – stay with me. Eating quality fats is advantageous for many reasons. Once vilified for its supposed negative effects on cardiovascular disease, fats are not all equal. In the ketogenic diet, saturated fats (lard, coconut, palm, butter and cocoa butter) are consumed in high quantities. Unsaturated fats like almonds, walnuts, avocados are all great too. Trans fats like hydrogenated oils are definitely out. These are the ones highly connected with inflammation and disease.

Carbohydrate source like low glycemic vegetables like leafy greens (spinach, chard, etc), broccoli, cauliflower, brussel sprouts, asparagus, pepper, garlic, etc are amazing choices. Fruit is allowed but restricted to low glycemic types like berries and only in small amounts.

Risks associated with Ketogenic Diets

There are some inherent risks with the diet that require you to pay attention to.

Liver and Kidney problems. By consuming large amounts of fat and protein, any existing liver or kidney problems may worsen.

Constipation. Cutting out lots of fibrous foods can shut down your digestion. It’s important to maintain good electrolyte levels. Consider adding salt to drinking water to avoid problems.

Mental Health. Cutting out carbs can can cause ‘fuzzy’ brain and mood swings. While these typically only occur at the beginning, many people report higher levels of mental clarity once they achieve ketosis.

Nutrient Deficiency. Maintaining adequate nutrient intake is paramount to human health. Consuming large levels of a variety of vegetables is critical to maintaining proper nutritional mineral and vitamin levels.

Where do you go from here?

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think – you are set up for a healthy life.

Dropping the Winter Weight

If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal.

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle.
So where does Chiropractic fit in?

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the body after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.

Join us for our Weight Loss Workshop March 26, 2019 at 6:15PM.

Click here to Register!

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and RogersTV.He is also the Chairman of the Alliance for Chiropractic of Ontario.

Sugar is Fuel for Allergies

Seasonal allergies- the runny nose, itchy eyes, and sneezing- are never fun. You may not realize the foods you eat can make your allergies worse. Certain foods can contribute to overstimulation of your immune system, activating your allergies.  Small amounts of pollen on your fruits and vegetables can initiate an allergic reaction. So be sure to thoroughly wash your produce before eating to reduce the amount of pollen and bacteria present on their outer layers. But, perhaps the worst trigger for allergies is good ol’ fashioned refined sugar. So, contrary to popular opinion, your allergies do NOT have a sweet tooth!

Why it Matters:

Refined sugar causes inflammation and stresses your immune system. When your immune system is stressed, your allergies get worse. Talk about a catch 22! When you are suffering from a runny nose, itchy eyes and constant sneezing it is enticing to reach for a cookie or pastry. But that cookie may put you in a downward spiral of worsening allergies. Refined sugar raises your insulin levels and then causes your blood sugar to plummet. The spike in blood sugar is stressful to your body and can severely impact your immune systems’ ability to fight off allergens appropriately. And a stressed immune system is never able to function at its highest level.

– Refined sugar causes inflammation in your body and can crash your blood sugar levels

– Sugary foods put stress on your body and immune system

– Reducing refined sugar in your diet can help reduce your seasonal allergies

Next Steps:

Avoiding excess refined sugar is a great way to reduce your allergies. The next time you feel your allergies coming on, recognize it’s a body signal that your immune system is stressed out. Try avoiding sugary snacks for a few days and give your body a chance to get well. Also, if you know someone who has been suffering from allergies and has “tried everything” to get well, share this paper with them and invite them to our monthly workshop. This information may help them feel better than ever this spring!

Science Source: 7 Foods That Can Help Fight Seasonal Allergies. Prevention 2017.

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

 

What are Allergies?

The spring season not only starts to bring warm weather- but for over 20% of people, it also brings allergies!

Are allergies a sign of a weak immune system?

No, quite the opposite.  Allergies are a common overreaction of the immune system to a natural substance. Every day you come into contact with dust, mold, or pollen. Allergies occur if your body and immune system overreact and over produce antibodies to attack the material. This overreaction of the immune system is what we call allergies. The sneezing, wheezing, itching, runny nose, and watery eyes are all signs that your immune system has overreacted to a perceived threat.

Why it Matters:

When your immune system is working correctly, it should react appropriately to the dust, mold, or pollen. Each day we all encounter millions of potential allergens. The handles on the door to your office, your countertops, your keychain- the list goes on and on. Most of the time your immune system coordinates the response to these allergens, and you move along in our day not aware that your immune system is taking care of business. It is only when your immune system overreacts and creates a body signal, such as a runny nose or itchy eyes, do you stop and take notice.

– Allergies are the body signal of an overactive immune system

– Sneezing, watery eyes, headaches, and red eyes are frequent symptoms associated with seasonal allergies

– Reducing stress through exercise, diet, and adjustments has the potential to improve your seasonal allergies

Next Steps:

It’s not possible (or healthy) to avoid all forms of allergens, and besides – that would be no fun!  Just like muscles, your immune system gets stronger as it’s challenged.

You can help your immune system stay as strong and balanced as possible by reducing stress, getting daily exercise, regular chiropractic adjustments, and eating right!

Join us April 17th at 6:15pm for our “End Asthma and Allergies” workshop

Register here

Science Source: Allergies and the Immune System. Johns Hopkins Medicine. 2018