Category Archives: Nutrition and Fitness
As an insidious condition that does a great job of sneaking up on people over the course of time, osteoarthritis is a common ailment suffered by thousands of people across Canada. The knee seems particularly prone to developing it. Known as osteoarthritis of the knee, it’s the most common type of osteoarthritis. Although it is more common in people over 40, it strikes all age groups. While athletes are common sufferers of osteoarthritis of the knee, they are, by no means, the only sufferers.
What is osteoarthritis of the knee? Osteoarthritis of the knee refers to the degeneration of the actual knee joint. More specifically, this means that the hyaline cartilage covering the articulating surfaces of the bones in the knee joint have deteriorated.
What causes osteoarthritis of the knee? Typically attributed to wear and tear, there are actually many different contributing factors leading to osteoarthritis of the knee, which whether hereditary, or resulting from trauma suffered to the knee, can include:
- Trauma to knee joint, including tearing of the meniscus
- Recurrent patellar dislocation or patella fracture
- Fractures of the knee or knee dislocation
- Ligamentous instability, such as an ACL injury
- Various genetic factors, including the presence of arthritis in family medical history
Symptoms of osteoarthritis of the knee vary. Should you feel pain or stiffness, loss of full range of motion, muscle weakness, or baker’s cysts – either jointly, or individually – you may, in fact, have osteoarthritis of the knee.
Osteoarthritis of the knee can leave a person feeling surgery is a necessary and sole option. But not necessarily. Several different treatments are available to osteoarthritis of the knee patients. Although surgery may be necessary in some cases, various non-surgical treatments can help restore knee tissue and decrease or eliminate the pain osteoarthritis of the knee is known for. These treatments may include:
- Physiotherapy – Strength training and physical exercise to rebuild muscle can work to decrease pain.
- Viscosupplementation – This process involves the injection of hyaluronic acid into the knee joint. As a naturally occurring protein in the body, hyaluronic acid lubricates the joint and increases fluid viscosity.
- The use of a custom knee brace – Custom fitted, this knee brace works to stabilize and decrease wear and tear on knee and knee joints, making everyday tasks, such as walking or running, much more comfortable – which is liberating for osteoarthritis sufferers!
Used separately or as part of a combined treatment plan, these alternatives to surgery can help you return to your regular level of physical activity without the consistent pain or instability osteoarthritis of the knee is so famous for. These alternative treatments also mean a far less sedentary recovery period, meaning you are able to recover while still enjoying life without having to take time off work or to completely eliminate physical activity from your regular routine.
Osteoarthritis of the knee can be a very painful, debilitating disease that can greatly impact your ability to complete daily tasks or enjoy your favourite activities and participate in sports. Although surgery remains a viable option to help relieve the pain of osteoarthritis of the knee, it is important to remember that it is not your sole option!
To find out more about osteoarthritis of the knee and what non-surgical options are available to treat it, contact Athletic Edge Sports Medicine by calling (416) 800-0800, or visit www.aesm.ca
Running is a favourite activity for many who enjoy the clarity of mind, freedom and health benefits it offers. Whether you run daily to keep fit, wear off calories from delicious food you just can’t give up, or are a dedicated life-long marathon runner, you know that staying in shape is important if you want to reach your running goals. However, most runners are also keenly aware that running injuries can disrupt one’s ability to strive for peak performance, and even inhibit their ability to perform at all.
Running is rife with a host of possible injuries, many of which can happen inadvertently. Sprains, torn ligaments, Achilles tendon problems, ankle instability, knee and joint pain, or plantar fasciitis are all common injuries experienced by runners. A running injury clinic can not only help you prevent injuries like these, but also help treat your running injury once it has been sustained.
A running injury clinic is equipped to provide you with a number of important services, the first of which is an assessment. This includes a running shoe analysis, a treadmill running assessment, and a computerized gait analysis. Results from these tests are tools used to develop a customized plan to help treat your running injury and get you back on track – literally!
A recent study by the University of Calgary has found that proper strength training is crucial for rehabilitating running injuries as well as preventing them. A running injury clinic will work you through strength training exercises to help you soothe and treat your running injury. By teaching you how to correctly complete a customized exercise regimen that will benefit you the most, a running injury clinic prepares you for the future and lays the groundwork for injury-free peak physical conditioning.
What also happens during this process – and this is not unimportant – is the opportunity to address the current issues, habits of strain or neglect and other problems that stem from your running injury. This component of treatment is invaluable since it focuses you on changing the very things that can cause a running injury in the first place. This long term benefit of treating your running injury at a running injury clinic can revolutionize your performance and longevity in the sport. All too often, runners will run through the initial pain, hoping that it will go away. And, all too often this initial pain is the sign of something that could become serious, and frequently does. It is critical, in order to keep you at the top of your game, to not ignore the early signs of a running injury, but to seek the professional care and guidance of a running injury clinic.
If you have suffered a running injury, there are several options that may be available to you. A running injury clinic will detail what these options are and help you treat your running injury. Working with a medical professional specifically trained in sports medicine not only reduces pain and limitations caused by an existing injury but also offers you a better understanding of your current habits and how to create an injury-free running regimen in the future – many times with the help of proper equipment and strength training. It’s a win-win formula: treat your running injury – and prevent future injuries.
To find out more about our running injury clinic, or how to treat your running injury, contact Athletic Edge Sports Medicine by calling (416) 800-0800, or visit www.aesm.ca
Basketball is a celebrated sport that people from all ages and walks of life enjoy. The roots of basketball hail from Canada and the small Ontario town of Almonte. Here, in 1891, the game was invented by Dr. James Naismith. Mere hours from Almonte, Toronto is filled with basketball lovers who are both die-hard Toronto Raptors fans and active basketball players. Basketball is a great way to stay healthy and in shape. It’s also a wonderful way to enjoy leisure time, and even raise money to support Toronto communities. Bay Street Hoops League Basketball is a charity basketball tournament that does just that.
Through the Bay Street Hoops charity, lawyers, accountants and other financial service professionals participate in one of Toronto’s largest sports charities. In the past 15 years, The Bay Street Hoops Charity has raised over $2,000,000 for Toronto children and youth charities supporting Toronto communities.
Basketball is not only a competitive sport but also an excellent form of exercise and stress-release, as many executives who play basketball know. Because basketball is a fast-paced sport, it can present risks for minor and major sport injuries. It is important to be physically prepared before you play, and to exercise caution while on the court to reduce the likelihood of injury.
Here are some basketball “Do’s” and “Don’ts” to help you play a safer game:
• There is a reason professional basketball players wear high-necked running shoes: they provide much needed ankle support. Ankle injuries are very common in basketball so this kind of footwear is a must.
• Exercise will also condition your body to play basketball without injury. Core stability training, cardio training and a non-aerobic cardio program are all recommended.
• Dynamic stretching that includes sport specific drills will stretch out muscles and is ideal both before and after you hit the basketball court.
• Hydration is also very important as dehydration can have potentially dangerous outcomes. You’ll often see pros drinking plenty of fluids during the game, sipping on their bottles of water, Gatorade and Powerade.
• Static stretching prior to a game or practice is recommended
• Do not play through pain. If you begin experiencing pain at any point, stop playing right away because you may have an injury which will be further aggravated without immediate rest. If you already have a previous injury, resist temptation to resume playing basketball pre-maturely. Make sure a clinician has given you clearance for shooting hoops again.
Even the most seasoned basketball players get injured from time to time. Most basketball injuries can be treated through physical therapy and rehabilitation. If you think you may have injured yourself while playing basketball you may want to seek medical attention. Sports therapy clinics are medical facilities that treat people with sports injuries. While you may think that only professional athletes are treated by sports therapy clinics, this is certainly not the case. Many people who play basketball on a casual basis find relief and assistance through a sports therapy clinic. If you love to play sports like basketball, having a good sports therapy clinic in your back pocket is wise. It can offer you advice about nutrition and other important factors that will ensure that you have a safe and enjoyable athletic experience. And if and when you do suffer a sports injury, you have somewhere to turn to for help.
For more information about how you can enjoy playing basketball safely, or if you have a basketball injury needing attention, call Athletic Edge Sports Medicine at 416-800-0800 or visit www.aesm.ca
Police throughout North America deserve kudos for their commitment to keeping us safe. While a myriad of events help make Toronto famous, it’s our police that oversee each of them and ensure we enjoy them safely. Police are an essential part of the fabric of our community.
For the past 32 years The North American Police Soccer Tournament has raised money for charities in need. Each year The North American Police Soccer Tournament organizers select a truly needy charity for which they will raise funds. This year, Kidsport Ontario will be the beneficiary of The 2012 North American Police Soccer Tournament proceeds. Kidsport Ontario is a charity that provides financial assistance to kids across Ontario for registration fees and equipment. Their mission is ensuring children can be active and engaged in sports even without the financial means to do so.
This year’s Toronto North American Police Soccer Tournament is slated for September 5th – 7th. Over 30 police agencies will be participating, and you can offer support by attending and cheering teams on! Remember, the North American Police Soccer Tournament raises money for a very worthwhile cause. And it’s a lot of fun to watch, as many around the world know.
Soccer’s worldwide appeal is undeniable. Physical, financially affordable, strategic, fast-paced…what’s not to love? But any physical game presents risks for being injured, whether you’re a police officer in the North American Police Soccer Tournament or just a casual soccer player enjoying a game in the park. It’s wise to be aware of common soccer injuries so that you can try to avoid them, identify them if one happens to you and know when and how to seek treatment.
Some of the most common soccer injuries or conditions plaguing soccer players include ankle sprains, tendonitis, concussions, pulled hamstrings, muscle cramps, blisters, plantar fasciitis, shin splints, stress fractures, strains and sprains, knee injuries like a torn ACL and torn knee cartilage and more. Sure seems like a long list, doesn’t it?! Recognizing that soccer is a very physical, quickly paced sport will help you understand why. Typically, common soccer injuries fall into one of two groups: cumulative or acute.
Common soccer injuries of a cumulative nature occur as the result of overuse of the joints, muscles and soft tissues repeatedly over time. What begins as a small re-occurring ache or pain can grow into a serious injury or condition if it is not treated.
Common soccer injuries that are acute happen from sudden impact or force. Acute injury pain can usually be felt immediately.
To avoid these kinds of common soccer injuries, basic measures can be taken: warm up before you play, use protective equipment, employ safe techniques for play, check the field before you play, play in proper weather conditions, stay hydrated and stretch afterwards. If you’re injured take time to rest and seek treatment for a full recovery before returning to the field.
Common soccer injuries can often be treated through physical therapy and rehabilitation, which is covered under most health plans.
For more information about treating common soccer injuries that are both painful and annoying, contact Athletic Edge Sports Medicine at 416-800-0800 or visit www.aesm.ca
Calling all golfers! This August, The Toronto General and Western Foundation and the Lew Dunn Foundation will be bringing you the 13th annual Lew Dunn Memorial Golf Classic!
In 13 years this charity has raised millions of dollars, enabling The University Health Network and the University of Toronto to provide student scholarships for those studying to become Colorectal and Oncologic surgeons. The Lew Dunn Scholarship promotes education and research that enhances care for patients with colon cancer, raises awareness of the disease, and develops better treatments. This charity isn’t just making a difference to Canada but also worldwide.
This year, the Lew Dunn Memorial Golf Classic will be held on August 20th, and the Toronto General and Western Foundation website has all the essential information you need.
When participating in a golf tournament, well made and great fitting golf shoes are paramount. When you consider that the average golfer walks about 4-5 miles during a round, spending several hours on his or her feet, it’s little wonder that golf shoes not only contribute to the success of your game but the comfort (and survival) of it as well! An ill-fitting pair of golf shoes can affect your swing and stability, not to mention that many golf courses make proper golf shoes mandatory. The wrong shoes can set you back in a number of ways. The best golf shoes are those you don’t even think about while wearing. They also help your swing by keeping you well-grounded with a solid grip on the tees, fairways and greens. Here are our top 3 tips when it comes to choosing the best golf shoes for your feet.
How to Choose the Best Golf Shoes – Tip 1: Sizing: The fit of the golf shoe is obviously important. Before choosing the size of shoe, measure both your feet. If one foot is larger than the other, choose your size based on the larger foot. Make sure you try on new shoes wearing socks you’ll be golfing in, and leave a half an inch of space between the end of the shoe and your big toe. Golf shoes should fit tighter in the middle of the foot than regular shoes, since it’s the middle of the foot providing the most support during your golf swing.
How to Choose the Best Golf Shoes – Tip 2: Weather-wise: Weather is an important factor. Invest in golf shoes that are waterproof and offer your feet good ventilation.
How to Choose the Best Golf Shoes – Tip 3: Lighten-the-load: The weight of your golf shoes will make a huge difference. A lighter golf shoe with softer spikes will reduce stress on your legs and feet when you walk and swing, making for a better overall golf experience.
Choosing the best golf shoes for your feet will help to reduce injuries, but not necessarily prevent them. It is important to remember that there are other golf injuries that are common to golfers. These include too much strain on the back which can lead to lower back pain, herniated disks and muscle spasms. If you have pain in your body that you think is the result of a golf injury, consider consulting a sports therapy clinic for treatment options. Assistance for a golf injury soon after it emerges is your best shot at returning to normal and continuing to play the game you love.
If you have an injury or condition that is affecting your ability to golf, contact Athletic Edge Sports Medicine or visit www.aesm.ca
Runners start your engines: The Annual Beaches Tune Up Jazz Run offers something for everyone and it’s just around the corner!
The mandate of The Canadian Running Series Foundation is to promote healthy lifestyles through running, especially for youth. The Canadian Running Series Foundation does its good work through athletic events like The Beaches Tune Up Jazz Run as well as other smaller charities promoting excellence for Canadian Runners.
This year The Canadian Running Series presents The Beaches Tune Up Jazz Run which includes a 5km walk or run; a 10 km run and a staggering 20km run. Starting at The Beaches Kew Gardens, The Sunday July 29th 2012 Beaches Tune Up Jazz Run is a pleasure for all participants, from casual walker to hard-core runner.
After a long winter of hitting the treadmill instead of focusing on marathon mileage, here are some tips that will help you make the most of your day at The Beaches Tune Up Jazz Run:
• Tips for running a marathon – 1: Dress for the weather. Check the forecast the morning of your event and dress appropriately. High or low temperatures, excessive humidity, and wind can all take a toll on your body. Also, make sure you test-drive the sneakers, socks, and clothes you plan on racing in before the race itself. If they bother you in any way, dump them and opt for others. Small problems identified in a test run will only be intensified problems during the race. It’s important to take steps to alleviate all discomfort before your big day.
• Tips for running a marathon – 2: Drink lots of water – well in advance. Leaving hydration until the morning-of is leaving it too late. You should make a conscious effort to drink lots of water at least 48 hours before the start of your marathon, and drink it before you get thirsty. By the time you start feeling thirsty, your body may already be experiencing stress.
• Tips for running a marathon – 3: Don’t get ahead of yourself. During the first mile of the race, don’t waste a lot of energy darting and weaving through the masses if you’ve been placed with people who are running slower than you. It is important to gradually build your momentum. Remember: if you are embarking on a 10 or 20 km run, you have a long way to go. Burning out early will leave you in weak shape for the last half of your journey, and you’ll want to finish strong.
• Tips for running a marathon – 4: Be prepared. Prior to the race, drive or bike along the course so that you can get a sense of the landscape, the large hills, the declines, the wide areas where breakaways will be easiest – all of these require different kinds of discipline and strategy. Having it all mapped out in your mind will do wonders for your pacing and mental preparedness.
• Tips for running a marathon – 5: Conditioning is key! In the weeks leading up to the race, walk or run regularly. If you’re training for a long distance run, plan for some practice runs before the event, trying to incorporate hills, declines and the types of diversity your marathon route will present. An ideal cross training schedule will also mix some cycling with core workouts and weights.
• Tips for running a marathon – 6: On race-day, wake up well before your start time so you can power back a big breakfast. With ample time to digest, your reserves will be stocked with energy well before the starting gun goes off.
After running your marathon, pay attention to aches or pains that last more than a day or two. Also note any concentrated pain in a particular area, as this could be a sign that you have a sports injury. Whether you are injured or not, if you are serious about running, engage in a relationship with a sports therapy clinic that can help you achieve two things: ensure prime physical condition for your casual running and races as well as supporting you through a sports injury so you don’t develop something chronic that prevents you from running entirely.
For more tips on running a marathon, or if you have suffered a sports injury, contact Athletic Edge Sports Medicine at 416-800-0800 or visit www.aesm.ca
There’s nothing like the recent wonderful warm weather to rev Toronto-area volleyball players into high-gear for the 2012 volleyball season. Die-hard volleyball players can already be seen serving, bumping and spiking at popular area beaches like Kew Beach.
Volleyball is one of Canada’s most popular sports. Over 800,000 Canadians of all ages play volleyball regularly. Toronto boasts one of the words largest volleyball communities. Volleyball is an affordable way to participate in a team sport and get some exercise regardless of skill level.
H.O.P.E. (Helping Other People Everywhere) Toronto Inc. raises funds to support charities that don’t already benefit from significant public funding.
This year H.O.P.E will be hosting their 24th annual Volleyball Tournament. Teams are formed throughout the GTA – many of them annually – and the event offers a lot of fun, exercise and a great sense of community. In addition, the H.O.P.E Volleyball Tournament takes place on Toronto’s Centre Island. Even getting there by ferry is fun and you can conveniently do so at Toronto’s Harbourfront. You don’t have to be an expert to play or enjoy the day, as the event welcomes people of all ages and skill levels. Registration is easy and convenient on the H.O.P.E Volleyball Tournament website.
Like any sport, merely jumping in cold can pose regrettable risks to the body. Conditioning and preparation can ensure an injury free and fully enjoyable experience. To improve your endurance and beef-up your physical condition, consider aerobic exercises which will increase endurance, alertness and improve muscle strength by tournament time. Muscle flexibility is vital for volleyball so warming up and stretching are both essential. Muscle flexibility will also help you increase your anaerobic speed and execution of play on the volleyball court (or beach).
Because of the sudden movements associated with the sport, many volleyball players experience sports injuries at some point. Volleyball involves jumping, lunging and sliding, although fun, can be the perfect recipe for an injury to occur. Common volleyball injuries include hand injuries, tendonitis in the knee and ankle sprains. Wearing guards and knee pads in addition to conditioning and stretching are part of regular volleyball philosophy. If you are injured, however, don’t panic. While painful and inconvenient, all of these injuries can be treated through physical therapy and rehabilitation.
A qualified sports therapy clinic can help you develop a plan to recover from your injury, often in a much shorter time than merely waiting for the injury to heal itself – which it may not. Sports therapy clinics offer multidisciplinary teams of professionals whose sole focus is to treat sports injuries. This specialized treatment is your best chance at a speedy recovery.
The benefits of volleyball far outweigh the risks, and the H.O.P.E Volleyball Tournament on Centre Island provides you and your team with a full day of fun in the sun. The very BEST payback of this fantastic day is seeing how the collective efforts of participants raise impressive amounts of money for a very worthy cause. It’s truly a win-win kind of day.
If you are a volleyball player who has suffered a sports injury and would also like information about safely conditioning for volleyball or an event like the H.O.P.E Volleyball Tournament on Centre Island, contact Athletic Edge Sports Medicine at 416-800-0800 or visit www.aesm.ca.
One of Toronto’s most popular summer events is the Toronto Rib Fest Food and Music Festival. An annual tradition where families can enjoy a wide range of ribs, other amazing food and music, The Toronto Rib Fest Food and Music Festival raises awareness of food nutrition while supporting efforts to eradicate child hunger. The event is free, but participants are encouraged to make a $2 donation to the cause. This year’s Toronto Rib Fest will take place from Friday June 29th 2012 – Sunday July 2, 2012 at Centennial Park in Mississauga. There is no doubt that the Toronto Rib Fest Food and Musical Festival will continue being a crowd pleaser.
While at the event, food vendors may tempt you to indulge in all the delicious food at your fingertips (and how difficult to resist, it all smells and looks wonderful!!) But it is important to be mindful of your food choices. Too much fun this summer could cause heartache on the scales soon after, and we all know how much easier it is to pack pounds on than to shed them.
According to Statistics Canada, more than 50% of Canadians are either overweight or obese. You don’t have to be considered “obese” for extra weight to pose a hazard to your physical health. Believe it or not, many of the illnesses and conditions that we experience as we age are the result of carrying too much weight, the extra-stress for which places stress on bones and joints, leading to arthritis and a host of other issues.
The key to taking in the Toronto Rib Fest Food and Musical Festival without overdoing it is a tried and true dose of good old moderation. Tempting as it is, you don’t have to pack your belly full of all the tasty delights available. Don’t stuff your stomach to the point where you can feel it. Over eating stretches your stomach and leads to a greater appetite the rest of the time. Try sampling small amounts of different foods and avoid foods that are high in sodium (salt) and fat. Don’t be afraid to ask questions. When approaching a vendor, ask them what the healthier options on their menu are. Where drinks are concerned, beer is empty calories. I know, I know, “Rib Fest without beer?!” But if you’re trying to not overdo it, then, again, moderation is key. A beer or two balanced with a bottle of water in between would do wonders to help you still feel satisfied and part of the fun.
Exercise – even the simple task of walking – is another excellent way to offset the calories that easily build at the festival. Walk around as much as possible at the event. Then when you get home consider taking a night-time stroll around the neighbourhood.
Some more healthy eating tips when attending an event like this include:
• Eat everything slowly and SAVOUR the flavour. This will help satisfy your cravings and reduce the urge for seconds.
• Scan the options of all foods available before you dive in and start packing up your plate. Identify the healthiest options, choose your MUST-HAVES and set portion limits.
• Use small plates as well as utensils to limit the amount of food you can fit on your plate and into your mouth!
• Fill half your plate with vegetables for a satisfying feeling with a lower calorie-count. This will also help prevent the temptation for gorging on calorie-dense options later.
• Wait out your cravings! It takes 20 minutes for your brain to register that you have eaten. If you are tempted for seconds, distract yourself for at least 20 minutes by sipping on water, decaf tea or coffee – or going for a walk with a friend.
We hope that you have a great time at the Toronto Rib Fest Food and Music Festival and that following these tips encourages you to enjoy it while not compromising your current and future health goals.
Athletic Edge Sports Medicine offers a fantastic program that helps people improve health, lose weight and get in shape. LIVE LEAN includes education on nutrition, fitness training, behaviour modification techniques, professional and group support, and a personalized weight loss plan. Many health benefit plans offer coverage for Registered Dietician services and which LIVE LEAN is part of. For more information about LIVE LEAN or the programs offered by Athletic Edge Sports Medicine please call 416-800-0800 or visit www.aesm.ca
Starts MAY 15th
Simple, Powerful, Sustainable Lifestyle Change
LIVE LEAN helps you step-by-step establish a realistic, easy-to-follow, satisfying weight loss plan that reflects your individual needs, food and exercise preferences, abilities and lifestyle. Developed and led by Stefanie Senior, Registered Dietitian, and Trina Lambe, Certified Fitness Trainer, this 12-week GROUP program provides you with the accountability, motivation and support you need to:
Achieve your nutrition, fitness & health goals
Overcome the barriers to a healthy lifestyle
Build habits that will last a lifetime!
Check your HEALTH BENEFITS plan for REGISTERED DIETITIAN coverage.
Includes: 12 weight management classes, 24 fitness classes (optional), personalized meal plan, grocery shopping tour, recipes & much more!
Cost: $585 (or $440 for weight management classes only)
* One-on-one WEIGHT LOSS COACHING also available *
See program description for more details!
Call 416 800 0800 ext. 0 to book your free consultation to learn how LIVE LEAN can help you!
More information & registration:
Stefanie Senior, Registered Dietitian
Athletic Edge Sports Medicine Clinic
121 King Street W, Suite 1100, Toronto, ON, M5H 3T9
T: 416 800 0800 ext. 0 E: info@live-lean.ca W: www.live-lean.ca
LIVE LEAN – lower cost!
We have lowered the cost of LIVE LEAN starting on May 15th, 2012 so that more people can benefit from this 12-week GROUP program that will coach you to success!
LIVE LEAN helps you step-by-step establish a realistic, easy-to-follow, satisfying weight loss plan that reflects your unique needs, food and exercise preferences, abilities and lifestyle. It provides the education, skills, accountability, motivation, and professional and peer support that you need to make simple, powerful and lasting lifestyle changes and reach your health and weight goals.
48-hour program includes: 12 nutrition classes, 24 fitness classes (optional), personalized meal plan, grocery shopping tour & much more!
Cost: $585 (OR $440 for nutrition classes only)
Check your health benefits plan for “Registered Dietitian” coverage.
To register, fill out attached registration form and email it to stefanie@live-lean.ca
Anti-aging Secrets
The older we get, the more we want to slow time and delay the natural aging process. Over time, concerns about weight, skin, hair, pain, memory and chronic disease surface. If you want to feel and look your best and fight the signs of aging, focus on these key secrets to success!
Secret # 1 Pile up on produce. It is no surprise that loading up on fruits and vegetables will help with weight control – they are low in calories and high in fibre and water which help you stay full and prevent overeating. But fruits and vegetables also provide powerful substances that can slow the aging process and promote longevity. These include phytochemicals, antioxidants and other nutrients known to protect against free radicals (unstable molecules that damage cells), limit inflammation, boost your immune system, and decrease disease. For instance, berries are full of Vitamin C, a potent antioxidant that can help you maintain a healthy complexion and ward off wrinkles and dry skin. Dark leafy greens are high in lutein and zeaxanthin, plant pigments that can help preserve eyesight; and potassium, a mineral that promotes bone health and keeps your blood pressure in check.
Secret # 2 Maintain muscle. As we age, we lose muscle, which slows down our metabolism – making us prone to excess fat storage.To help maintain metabolism-boosting muscle:
1. Get adequate protein. Not only does protein keep you full, it helps you build and maintain muscle. Include a protein source at every meal and snack: white, skinless poultry, lean cuts of meat, fish, seafood, eggs, beans, legumes, nuts, seeds, soy, milk, yogurt or low fat cheese.
2. Include strength training. Most people know to exercise, but many people neglect strength-training activities that help preserve and enhance muscle, reduce body fat, and help burn calories more efficiently. Include at least 2 strength-training sessions a week (20-30 minutes each).
Secret # 3 Fit in fat. Some people avoid fat to limit calories – but we need fat to absorb fat-soluble vitamins, keep our skin soft, and fuel our bodies. Food sources of fat have many important roles – nuts, including hazelnuts, pecans and walnuts are full of antioxidants; fatty-fish, including salmon, trout and tuna are high in omega-3s that help reduce heart disease and stroke; olive oil, canola oil and avocado contain monounsaturated fat that helps reduce total and “bad” cholesterol.
Secret # 4 Focus on fibre. Like protein, fibre helps to manage blood sugars, appetite, cravings and weight. Fibre also helps to keep your bowels healthy and reduce the risk of heart disease and diabetes. Women need ~ 25 g of fibre per day. Rich sources include: whole grains, beans, legumes, nuts, seeds and fruits and vegetables.
Take home tips:
- Include protein at every meal & snack
- Include 2-3 servings of milk/alternatives per day
- Choose whole grains vs. white processed grains/starches & sugar
- Eat 2-3 fruits per day
- Eat 1 cup of vegetables at both lunch & dinner (minimum)
- Eat fatty fish 2-3 x per week (3 oz. servings)
- Eat nuts & seeds 3-4 x per week (1/4 cup servings)
- Eat beans & legumes 3-4 x per week (3/4 cup servings)
- Consume 2-3 tsp. of healthy fats/oils per day
- Strength train 2x per week (minimum)
Yours in health,
Stefanie Senior, Registered Dietitian
Athletic Edge Sports Medicine
121 King St. W, Suite 1100, Toronto
Phone: 416 800 0800 ext. 0 Fax: 416 800 0802
Email: stefanie@aesm.ca
Website: www.aesm.ca
Check out the LIVE LEAN website: www.live-lean.ca
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