Do You Have Metabolic Syndrome?

Metabolic Syndrome is a cluster of conditions when combined together increase your risk of heart disease, stroke and diabetes.  These conditions can include increased blood pressure, elevated insulin levels and excess body fat around the waist and/or abnormal cholesterol levels.

If more than one of these conditions occur in combination, your risk is even greater than usual of having a heart attack, stroke or developing diabetes.

The causes of metabolic syndrome are generally interwined with a less than healthy lifestyle including smoking, drinking, eating a diet high in sugar, refined carbohydrates, fat and lack of exercising.  Metabolic syndrome also becomes more common in women around peri-menopause, menopause and is also more common in people with a sedentary livestyle/ work environment.

Symptoms To Watch For!

The symptoms of metabolic syndrome that every person should watch for:


  *   Obesity, particularly around your waist (apple shape)
  *   Elevated blood pressure
  *   An elevated level of the blood fat called triglycerides and a low level of high-density lipoprotein
  *   Resistance to insulin, a hormone that helps to regulate the amount of sugar in your body

Having one component of metabolic syndrome means you're more likely to have others and the more components you have the more likely you are to suffer from a serious, life-shortening disease in the future.


Blood tests to detect the amount of fatty deposits in your blood and your resistance to insulin can be conducted at our Pinewood clinic on Duncan Mill Road in Toronto, this test will help determine whether or not you may have Metabolic Syndrome.

Treatment
Aggressive lifestyle changes and, in some cases, medication can improve all of the different conditions that characterize this condition.
In general the person will be advised to be more physically active, lose weight and quit smoking. This can help reduce blood pressure, improve cholesterol and reduce blood sugar levels.

Walking half an hour to an hour a day is initially recommended to help you lose five to ten percent of your body weight, reduce insulin levels, lower blood pressure and reduce the risk of diabetes.

Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome. A naturopath can help you kick the cigarette habit.

If you have metabolic syndrome or any of the components of metabolic syndrome, you have the opportunity to make aggressive lifestyle changes. Making these changes can delay or derail the development of serious diseases that may result from metabolic syndrome. Our naturopaths and dieticians can recommend weight loss plans for reducing that apple belly as well as help you rethink your diet and lifestyle so you are less prone to developing diabetes or experiencing a cardiovascular related health crisis.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

Detox 101

by Karen Gilman

Registered Holistic Nutritionist
www.nutrilicious.ca


Why detox?

The basic idea behind a ‘detox diet or cleanse' is that the modern world puts so much stress on our bodies that the natural detoxification mechanisms in place in our bodies cannot keep up the demands.  "Detoxing" refers to taking extra measures to ensure that your body rids itself of this ‘toxic load’.

What is a toxin?

"A toxin is a chemical or poison that is known to have harmful effects on the body. These toxins can come from food, water or the chemicals used to grow the food or even the air we breathe. Our bodies process these toxins through the liver and kidneys and eliminate them in the form of sweat, urine and poop."

A ‘toxic’ food is one that is processed or genetically modified and contains additives, refined sugar and flour, food dyes and artificial sweeteners.

The body itself produces toxins or waste through biochemical and cellular activities and eliminates them through everyday functions.  These toxic substances are called free radicals and an accumulation of them in the body is considered a common factor in disease.

What to avoid when detoxing:

Processed foods that contain additives or sugar that can interfere with metabolism and blood-sugar levels.

Common allergens like dairy, eggs, soy, shellfish and nuts.  Also avoid less common allergen foods like the nightshade family of vegetables such as tomatoes, peppers and eggplant as they may have an inflammatory effect on the body.

Gluten grains such as wheat, spelt, barley and rye may have an inflammatory effect on some people and should be eliminated for a few days. 

Caffeine, alcohol, drugs or over the counter medication that place additional stress on the liver.

For more information on which foods to choose to help your body detox consider a consultation with Karen Gilman at the Pinewood Natural Health Centre.

Dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100 

Eating Right Before and After A Workout - Advice From A Pinewood Holistic Nutrition Professional

Diet and physical activity go hand in hand so eating well before and after a workout will help with maintaining blood sugar levels and provide the necessary protein for muscle repair and growth.

Carbohydrates provide the body with energy so eating low glycemic carbohydrates before your workout will ensure you have a steady stream of energy throughout your routine. Good options are as follows:

Gluten-free bread with almond butter and sliced banana is easy to digest so you won’t get indigestion during your workout. The almond butter adds some protein to provide you with sustainable energy and the bananas contain potassium which you’ll need to replenish after a sweaty workout.

Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.Oatmeal is another good pre-workout meal.  Add a sprinkling or nuts and seeds or fruit for added antioxidants and to help replenish fluids lost during your workout.

If you are pressed for time and are looking for a quick snack, cut up an apple and dip into almond or other nut or seed butters. You’ll get vitamins, minerals, antioxidants and a boost of energy.

Post-workout food must repair and rejuvenate muscles.  Recent research has shown that chocolate milk is a good option because it has everything you need in one glass; carbohydrates and protein for muscle recovery and water content to replace lost fluids.  Choose organic, low fat milk and add your own cocoa powder.

Glass of Chia Seed Pudding

Chia seeds are also a good post workout food that you can sprinkle on a salad, toss into a smoothie or make into a pudding.  One ounce of chia seeds contains 4 grams of protein, 18% of your daily calcium requirements and 30% of the daily value of manganese, a trace mineral required for optimal carbohydrate metabolism, calcium absorption and proper regulation of blood sugar.

Eggs make another great post-workout option as they are an excellent source of high quality protein required for muscle repair.  They are also very versatile and good food for those on the go, hard boil a few eggs and carry with you in your gym bag.

Chia Pudding

1/3 cup white or black chia seeds

1 1/2 cups non-dairy milk (rice, almond or soy)

2 tbsp maple syrup

1/2 tsp vanilla

1. Combine all the ingredients in a jar, cover and give it a vigorous shake.

2. Chill for about an hour, then return to the jar and shake it up. Let chill for at least another 4 hours or

   overnight.

3. Serve cold with sliced fruit, toasted nuts, cinnamon, honey, cloves or maple syrup.

Dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100 

Xanthone Rich Anti-Aging Mangosteens

The Mangosteeen most certainly qualifies as a superfruit, just simply because it contains a huge number of healing constituents called xanthones. Mangosteens contain 43 free radical xanthones which is quite a lot nutritionally considering that there are only about 200 of these compounds found in nature.   These healing constituents are antibiotic, antiseptic, antiviral and anti-inflammatory and it is remarkable to find so many of them in just one fruit.

The mangosteen or more formal Purple Mangosteen as it is sometimes called is the fruit of a tropical evergreen tree that grows mainly in Southeast Asia and also in South American countries such as Columbia.  One of the nicknames of Mangosteen is “The Queen of Fruit because it was a favourite of Queen Victoria.

The fruit is small shiny and round and comes in hues from deep-red to purple to black. The green stem end is capped with four green leaves. Inside the fruit are snowy white segments of flesh that secrete a purple or red juice. The taste is tangy, sweet and sour all at once with hints of lychee, banana, pineapple, strawberry and pear.

A Nourishing Superfruit

Mangosteen is very high in Vitamin C providing about 12% of RDA per 100 grams. The fresh fruit is a moderate source of B-complex vitamins such as thiamine, niacin and folates. These vitamins are acting as cofactors that help the body to metabolize carbohydrates, protein, and fats.

Mangosteen also keeps the body running in good order because it contains high amounts of copper, manganese and magnesium. However, they can also be very high in sugar so beware. They also should not be eaten every day as they are considered to be a moderately acidic fruit rather than a completely alkaline one.

What Are the Health Benefits of Mangosteen?

The xanothones in Mangosteen facilitate and help treat arthritis, acid dyspepsia, fibromyalgia, moderate asthma, eczema and earaches. In Asian medicine the mangosteen is also used to treat digestive complaints such as dysentery and also urinary tract infections.

This superfruit also helps prevent degenerative disease and mental deterioration in general. It also has been described as an anti-microbial, which means that it has components in it that kill and impedes the development of harmful microorganisms. The fruit is also good for weight loss as it is very low in calories at only 63 calories per average sized fruit. The high fibre in the fruit is also very cleansing and detoxifying.

The potassium and other minerals in Mangosteen help to regulate body fluids and help control heart rate, and blood pressure; thus, it offers protection against stroke and coronary heart diseases.

 Where to find Mangosteen…

Mangosteen is mostly available in Asian, Eastern and exotic markets although the fruit is making more of an appearance in grocery stores.

You can buy mangosteens canned but they are not as tasty as fresh fruit.

How to prepare Mangosteen …

Make sure that you wash the fruit in water to remove any dust on the surface of the flesh.

It is easy to extract the flesh from purple rind. Hold the fruit with the stem-end downward, take a sharp knife and cut around the middle completely through the rind, and lift off the top half of the peel. This leaves the fleshy segments exposed in the bottom half of the rind. The segments are then easily lifted out with a fork.

The purple juice of the fruit will stain anything it touches so just be aware of this while you are cutting it open.

For more information or to book a consultation about anti-aging, nutrition and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Centre website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.