BASIC WEIGHT LOSS TIPS -By Dr. Chris Gordon-Tennant BMSc. (hons), CSCS, ART®, DC

Losing weight is simple… Just not easy! Here are a few basic tips that I have gathered through my Journey of losing 60lbs and keeping it off for several years. This is not a diet, but changes to be implemented in your everyday life.

Avoid ALL high glycemic indexed foods (foods that are sweet and sugary)

  • This not only means candy and white sugar, but refined grains such as bagels, and white bread (switch to whole wheat)
  • Reduce white sugar intake to one teaspoon a day or less
  • Avoid all liquids that are not water, (pop, juice etc. These are very high glycemic indexed)
  • If you do want some juice once in a while, make sure you dilute it with at least 1/3 to 1/2 water

High glycemic indexed foods make your body secrete more insulin and when in excess will store more of what you eat as fat. Keeping your insulin levels down means less of what you eat will be converted into fat. By having sugar in your system, your body will use that as energy and not dip into your fat stores and therefore you will not be able to burn fat as easily.

Cut down on carbohydrates (carbs) all together. Carbs are typically your sides during meals.. i.e. potatoes, noodles, breads, rice etc.   If you want 2 burgers, it’s better to have one double burger than eat both buns.  Eat only one carb serving per meal. (Pasta and bread would be two)

Avoid high fat foods (especially foods that are high in trans and saturated fats)

  • read labels and choose foods that are lower in saturated fats
  • some foods are high in fat (i.e. almonds) but are low in saturated fats, these are good to eat
  • Chocolate and fried foods are high in saturated fats, avoid these
  • Personally, I went from drinking 2% milk, to 1% and eventually switched to skim milk. Most recent research suggests diluting 2% milk with water instead of drinking skim milk to conserve the nutrients in 2% milk over skim.

Drink a full glass of water every morning after waking up.

Eat a sufficient breakfast within 30 minutes of waking up which starts your body’s engine (metabolism) earlier. Studies show that those who have a larger breakfast are actually smaller in size than those who avoid eating or have a smaller breakfast, even though they are consuming more.  Consume meals in the morning that consist of high fiber and low sugar. Try to aim for cereals that contain 8-12g of fiber per cup.

Space out large meals by at least 3-4 hours. Snack on fruits, vegetables, nuts etc. in between meals.

DO NOT OVEREAT! Eat until you are content and stop.  If you are stuffed after a meal, that means fat is being stored in area’s you probably do not want it to be stored.

You should eat SLOWLY! As you eat, the hormone leptin is being secreted which lets you know you are full. This hormone is released slowly as you eat. By eating quickly, you can consume more food without knowing you are full, which will lead to you feeling bloated afterwards. If you eat slowly, you will know you are full and won’t have the desire to over indulge.

Do not eat within 2-3 hours of going to bed.

You can have two treats a day. They are not to be eaten at any time though. You need to have a schedule to train your body.  It also gives you something to look forward to. A good time for them would be after lunch and after dinner. You should never snack on “junk food” at any other point in the day. Now to define a snack; your first snack should have no more than 4 grams of fat in it, preferably 2g. (i.e. rocky road granola bar) and your second snack should have no more than 6-8 grams of fat (i.e. chocolate dip granola bar). If a cookie has 3-4 grams of fat you can have 2 and no more per snack.  A lot of chocolate bars will have up to 16 grams of fat, therefore none of these should be consumed.  If you are tempted with a real dessert one day, you can have it, but no more for the month.

EXERCISE!!!!!

Exercise is a key component of losing weight and maintaining it.  Even though cardio (walking, running, biking, etc) has a lot of excellent health benefits, I would not recommend doing ONLY cardio for weight loss. Yes, you definitely will lose weight by doing cardio, but you will also lose muscle. The more muscle you have, the higher your resting metabolism (the more energy you can burn at rest). This means that someone with more muscle will burn more calories than someone with less muscle even while doing nothing (sitting on the couch).  When you do cardio, your type II muscle fibers shrink, therefore this lowers the amount of calories your body can burn. In other words, you would have to eat less amounts of food to avoid gaining weight the more your muscles shrink. You can lose weight very quickly by doing cardio only for two reasons; you lose muscle and water weight. People who only do cardio can lose weight quickly for a specific occasion (ie. Fitting into a wedding dress or going on vacation). Once the event is over, they usually bounce back to their normal weight very fast. This is because their resting metabolism was so low after doing so much cardio that when they went back to eating a normal amount of food, their body is not used to processing all of it and turns it into fat. Also, when they stop doing cardio for a week or two, they will bounce back extremely fast because their bodies MUST consume lower amounts of food and have to be continuously doing cardio to maintain their weight.

So, it is best to incorporate resistance training (lifting weights) into your exercise routine. Lifting weights to maintain your muscle is essential so that your metabolism will not decrease and you do not have to go on a “diet”. People may say “ I don’t want to be a body builder, I just want to lose weight”.  Keeping the tone in your muscle has nothing to do with looking like a body builder.  There are different ways you can lift weights for different reasons and to achieve different body compositions. The type of weight lifting for weight loss is not as vigorous and strenuous as that of a body builder.  The right combination of cardio and weight lifting is essential for long term weight loss, even though it is a slower process.

By Dr. Chris Gordon-Tennant BMSc. (hons), CSCS, ART®, DC

Chiropractor

Certified strength and conditioning specialist

Certified Active Release Technique® provider

Contemporary medical acupuncture provider

PACK IT LIGHT. WEAR IT RIGHT.

PACK IT LIGHT. WEAR IT RIGHT. 
Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know exactly how to choose, load, lift and wear them – these all-important accessories can be a pain in the back. Literally. Not to mention the neck, head, and shoulders.For example, a heavy backpack, carried on one shoulder, forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may increase the likelihood of back problems later in life.
 
Backpacks can affect your children’s healthPrevention is key
 
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.Here are a few pointers to help you help your school age children carry their load comfortably and safely Choose the right backpack Forget leather! It looks great, but it’s far too heavy. Go for vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.
Packing it properly: They’re not moving out! Make sure your children’s packs contain only what is needed for that day, and that the weight is distributed evenly. It’s a good idea to know roughly what each item weighs. The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s own body weight. Pack heaviest objects close to the body, and place bumpy or oddshaped ones on the outside, away from the back. Putting the backpack on: It’s a good idea to help young children with this, at least the first few times. Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, then adjust the straps to fit comfortably. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees. The right way to wear a backpack: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. Backpacks should never be worn over just one shoulder. You should be able to slide your hand between the backpack and your child’s back. The waist strap should also be worn for added stability. More than 50 per cent of young people experience at least one episode of lower back pain by their teenage years. Research indicates that this could be caused, to a great extent, by improper use of backpacks. If your child does complain of back pain, numbness or weakness in his or her arms and legs, get help to prevent future problems.

BACK HEALTH AT WORK

Over 80% of the working population will experience low back pain at least once in their lifetime. Many people sit all day at work, often with poor posture, and this can increase the risk of developing low back pain. Sitting down for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Here are five tips that will make your workstation more comfortable. Maintain Proper Posture The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright. When sitting, make sure that your ears, shoulders and hips are in line and your buttocks are at the back of the chair. Sit tall with your chest high. Adjust Your Chair Your shoulders and lower back should rest comfortably against the back rest. You may need to use a lumbar support pillow or a rolled up towel to provide extra support to your lower back. The height and angle of the seat should allow for your thighs to be parallel to the fl oor with your knees in line with or slightly lower than your hips. Adjust Your Computer Monitor The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack books or other materials underneath it to raise it up. Check the Position of Your Keyboard and Mouse Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the fl oor. If you use a laptop regularly, consider buying an external keyboard so you don’t need to choose between straining your neck to look down at the monitor or straining your arms to reach up to your keyboard. Place your mouse as close to the keyboard as possible to avoid unnecessary reaching. Keep Moving More important than maintaining “perfect” posture is moving and changing positions. Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around. While sitting, try to change positions periodically.

Check out the PDF

NOW OPEN

We Are Now Open for Everyone!
  Dear Patients, It has been a long road but the day has finally come! We are happy to say that our college has given us the go-ahead to re-open and resume regular treatments! We look forward to being your go-to clinic once again for all your aches, pains, muscle and joint issues!

We would like to assure you that we are going above and beyond to ensure the safety of all of our staff and patients. Please see below for all of our new clinic implementations to make you feel reassured that every attempt to reduce any viral transmission will be done. These implementations are not only important for us when at the clinic but also for your loved ones at home so please read carefully before booking your next visit!   Ultimate safety precautions have been implemented and must be strictly followed • If you or anyone you have been in contact with have cold or flu-like symptoms, please reschedule your appointment for 14 days later. 

• Proper social distancing will take place within the clinic. A large plexi-glass barrier is in place to prevent any cross contamination between reception staff and patients.

• Only one person will be allowed in waiting area at one time. You may be taken directly back to a treatment room.

• We will have a 2m distance spacing, when waiting to pay for treatments.

• Hand sanitizer is available at the entry-way. All patients MUST sanitize hands upon entry and prior to
leaving the clinic.
  • Masks are required to be worn at all times when in the clinic.

• The patient treatment areas will be thoroughly disinfected between each patient visit. This includes ALL surfaces, door handles, chairs etc. 

• We will do our best to ensure that patients will not be arriving and leaving at the same time. Appointments will be staggered and have longer times in-between to allow for cleaning. This may mean that bookings will be limited as there will be fewer appointment times available.

• Payments can be contact-less and statements can be emailed to patients. 

• All magazines and toys have been removed from the reception area. 

• Each patient may purchase their OWN set of electrode pads for the IFC machine. OUR cost is $10 per set and they will be made available to you at cost. Otherwise, they will be disinfected between patients as per our standard treatment protocol.  

• The patient washroom will be available for use, but ONLY with permission from staff. We need to monitor and disinfect before and after each use. Please do NOT use without our knowledge, for your own safety and the safety of others. 

• PLEASE come on time for your appointments or you may not be able to be seen and there will be a missed appointment charge.

• Appointments should be made by telephone/website only to minimize traffic near front desk. 

• We ask you to attend your treatment alone if possible. Have family members wait for you outside/in the car, rather than in the reception area. If you require assistance please let us know and we will be happy to help.   Even though so much has changed, even more has remained the same!  Our amazing team of practitioners are excited to help you feel your best and provide the same high level of care you have come to know and expect from Apex!

We look forward to hearing from you soon!

Apex is offering Medistik delivered right to your home!

Apex is offering Medistik delivered right to your home!
 
Need Something to help manage pain?

We want to ensure you have access to professional level effective pain relief to help manage your issues until we can see you again.
Up to 20% off and FREE shipping
Medistik PROFESSIONAL, a product line we use and recommend extensively in our practice, are now shipping their professional line of products, which are only sold to practitioners and clinics, directly to you on our behalf. They are also providing up to  20% discount to our patients and FREE shipping, to make it easier for everyone to address their pain and mobility issues.

You can order by following this link to get your special discount.  Please note that once you are in the store and happen to log yourself out you can go back by following  the below link again or clicking on the shopping cart you started.

If you have any additional questions about Medistik PROFESSIONAL products and their use for your condition, please do not hesitate to contact us personally or you can connect with the Medistik PROFESSIONAL team directly at 1.877.469.4006.

referral code. https://www.medistikprofessional.com/collections/patient-direct?rfsn=4148496.ddabb8&utm_source=refersion&utm_medium=affiliate&utm_campaign=4148496.ddabb8

 

VIRTUAL CARE APPOINTMENTS

Virtual Care appointments! 

Our Apex practitioners will now be accepting consults virtually through our new portal!  

Virtual care would enable your practitioner to alleviate your concerns, to give recommendations about a particular condition/symptom you may be experiencing, and to educate you on self-treatments such as doable at-home exercises, stretching or rehab! 

Booking your virtual care appointment

To register and request a virtual care appointment with any of our practitioners at Apex, you can either click on the link below OR call/email our office and we can book it for you! 

https://healthlink.fitsamerica.com/#/register/5ea5b887ded6d30008e0e118/5ea609200f4ea775ef34026d
(The left column and country of residence are only mandatory fields for existing patients of Apex)

For the next month we will be offering a Covid discount of $10 off our virtual care visit price

Survey! Tell us what level of contact you would like to receive from Apex

We would like your opinion about how we can best cater to your needs during this time. 

We are considering virtual appointments through video chat or telephone and would like to know if that is something you would be interested in? Virtual care would enable your practitioner to alleviate your concerns, to give recommendations about a particular condition/symptom you may be experiencing, and to educate patient on self-treatment such as doable at-home exercises, stretching or rehabilitation of a particular condition!  We could also offer dietary counselling and vitamin/mineral supplementation through our naturopathic doctor!

Please take our quick survey and leave any feedback/suggestions that would help us serve you better during this time by taking the survey below!

https://www.surveymonkey.com/r/FT5NNWB

Exciting News for Chiropractic in Ontario

We’re Here For You. View this email in your browser
  Chiropractic Scope Expanding to Include Lab Tests and Diagnostic Ultrasound The OCA is very pleased to announce some exciting news for chiropractic in Ontario! The Ministry of Health and Long-Term Care (MOHLTC) sent the OCA and the College of Chiropractors of Ontario a letter today stating it is moving forward with granting chiropractors the authority to order select lab tests and diagnostic ultrasound. By expanding chiropractors’ ability to practice closer to their full scope of practice including the use of these valuable diagnostic tools, the MOHLTC has recognized that chiropractors play a critical role in improving the care and health outcomes of Ontarians. This move is consistent with the support of integrating chiropractors into the health care system including: removing the policy barrier to chiropractors practicing in primary care inter-professional teams, the Inter-professional Spine Assessment and Education Clinics, and Primary Care Low Back Pain pilots. It represents part of the government’s comprehensive approach to increasing access to care, reducing wait times and improving patient experience. The OCA, the Canadian Memorial Chiropractic College (CMCC) and the College of Chiropractors of Ontario (CCO) have worked both collectively and individually on these goals for many years. We want to acknowledge the fine work of CCO in their role of regulating the profession in the public interest. CMCC has also been invaluable in identifying and providing the evidence-based rationale for specific lab tests and chiropractic educational training and competencies. This is also the result of the excellent care that individual chiropractors provide to their patients, and the role many chiropractors play in advancing the profession. This significant gain is the result of over eight years of intensive advocacy work. The OCA looks forward to working with the government on each of these scope enhancements. The announcement does not discuss the funding of these services. We are working closely with the Ministry to determine the exact details and we will share these with you as we move forward. Enacting these changes will require regulation and other changes and the authority is not yet in place. Learn More about Chiropractors’ Expanded Authority Hospital X-ray Access In 2004, an unintended consequence of delisting OHIP services was that chiropractors lost the ability to order X-rays in public hospitals. The government moved quickly and in 2005 amended the regulations under the Independent Health Facilities Act so chiropractors could order OHIP-funded X-rays through an independent health facility (IHF). Unfortunately, not all areas of the province have local IHFs. We are actively engaged in consultations with the Ministry on options for expanding access to chiropractic ordering of hospital X-rays in specified communities across Ontario.
   
  We’re here for you. Call us: 
Local: 416-860-0070 | Toll-free: 1-877-327-2273

Update your OCA membership preferences or unsubscribe from this list Our mailing address is:
Ontario Chiropractic Association 200-20 Victoria St Toronto, ON M5C 2N8 Canada