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It is the Sugar NOT the FAT

Just what I (and a few other holistic nutritionists, scientists) have been saying for years.  It is the sugar that is killing us – not cholesterol and saturated fat! Front page news in the Globe and Mail last Tuesday (February 4, 2014), the Journal of the American Medical Association Internal Medicine has published concrete research demonstrating […]
Posted in heart disease, sugar

Alkalizing Your Diet

If you have been following our blog you will notice that we are not scared of meat and we are not scared of saturated fat.  We believe that a natural diet of meat, poultry and fish along with full-fat dairy, vegetables, nuts and seeds, and healthy oils like coconut, butter and olive oil should be […]
Posted in diet, Nutrition

Upper Cross Syndrome = Bad Posture

Did your mom always tell you to sit up straight, don’t slouch.  It’s bad posture.  Of course she was right!  Here’s the science to back her up.  Slouching (think about how you work on the computer), or upper cross syndrome, is signified by rounded shoulders, head in front of the body and an apparent curve […]
Posted in posture

Why Everyone Needs Some Yoga

You are well aware that today’s modern lifestyle is a killer.  The daily stress resulting from our current routines, demands and expectations is more than many can bear.  That is why stress is the leading cause of workplace sickness, the root cause of many illnesses and conditions, and a contributing factor to the why, when […]

Supplementing the Sunshine Vitamin

Vitamin D has been getting a lot of positive press over the last 5 years causing health care practitioners to recommend vitamin D supplements to just about anyone.  It seems that many Canadians are not getting enough and when tested show a vitamin D deficiency.  It takes only 10 to 15 minutes in the sun […]
Posted in Nutrition

Treatment for Frozen Shoulder

If you notice that your shoulder’s range of motion is becoming less and shoulder movement is becoming increasingly painful then you may be on your way to a frozen shoulder. Frozen shoulder, also called adhesive capsulitis, is a painful condition that can disrupt your sleep and prevent you from moving the affected arm. Your risk […]
Posted in alignment, posture

Take Control of Your Hypertension

It isn’t a surprise that our North American lifestyle is a killer for our heart.  Let’s take a look at hypertension which has been called the ‘silent killer’ since many have high blood pressure but are unaware (symptoms only become noticeable once complications have developed). Here are the factors and conditions that may play a […]
Posted in blood pressure

Warning! Sushi Can Be a Danger to Your Health

Recent research has linked sushi to an increased risk of cardiovascular disease.  This warning comes from a study published in the Journal of Risk Research.  This is not good news!  But how can anti-inflammatory, so good for you salmon, mackerel and tuna (commonly found in sushi) cause such a warning?  Salmon, mackerel and the fatty […]
Posted in diet, Nutrition, Omega 3

Champagne, Gingerbread, Candy Canes and Chocolate

A Before the Holidays Detox Part 2 – The Liver Detoxification, protein synthesis, repackaging of fats, enzymes for digestion, metabolism, glycogen storage (sugar for energy), and hormone production are just some of the jobs for our liver.  This major, vital organ is a workhorse.  The liver continually filters our blood, scavenging toxins and neutralizing them […]
Posted in detox

Champagne, Gingerbread, Candy Canes and Chocolate

A Before the Holidays Detox Such an exciting time of year, the party invitations are arriving and the stores are filled with delicious treats.  I’m looking forward to a December filled with fun times, family and friends, and of course some extra treats (chocolate). Now I try not to go crazy but I will be […]
Posted in detox

Knee Pain — Baker’s Cyst

Do you sometimes get an uncomfortable feeling behind your knee when you try and straighten your leg?  You may notice a bulge and swelling.  It may also be painful not only when you fully straighten your let but also when you try to fully bend it. What you may be experiencing is a Baker’s cyst […]
Posted in joint pain, knee pain

A “New” Healthful Oil – Camelina

From Saskatchewan there is a “new” healthful oil on the market, camelina. Although camelina is an ancient oilseed originating in Northern Europe it is new to North American cuisine.  There is much excitement around this “new” oil because it is very good source of Omega-3 (anti-inflammatory) and Vitamin E (antioxidant). Camelina oil has a light, […]

Palm Oil (and Orangutans Too)

If you read my book The Last Tango with Butter you’ll see that I’m a promoter of palm oil as well as lard and coconut oil.  Tragically the myth that these oils contribute to heart disease is firmly entrenched in today’s health care system and Canada’s Food Guide.  It is a sham. So forget what […]

Can I Eat My Fruit Basket?

In the health industry there is a debate about the merits of fruit in the diet.  Some diets designed to improve digestion and rebalance gut bacteria eliminate fruit.  Many diets geared towards weight loss eliminate fruit as well. But there is much research showing that fruit is rich in vitamins and phytonutrients (antioxidants) that help […]
Posted in diet, Nutrition

The Paleo Diet – A Review

You probably know it as the Paleo diet, but it has also been called the Ancestral diet, the Primal diet, the Original diet, the Evolution diet and the Caveman diet. At Healthy Habits we stress the importance of an anti-inflammatory, natural, whole foods diet.  We’ve talked about it with you in previous blogs, especially during […]
Posted in diet, dieting, Nutrition

Healthy Snacking

You’ve probably noticed that if you go too long without eating your mental clarity fades and you become physically tired.  Your will power also plummets leaving you vulnerable to too much sugar, refined foods, and caffeine.  In order to keep you on track with healthy eating, and to keep your energy up, we recommend that […]
Posted in diet, Nutrition

Maintaining Muscle For Seniors

There is some interesting research coming out of McMaster University regarding muscle mass and seniors.  The old saying ‘use it or lose it’ holds true but there is another aspect that is often forgotten…nutrition. Muscle is constantly breaking down and rebuilding (as are other tissues in our body).  As we get older this process of […]

Benefits of Bare Feet

At Healthy Habits I often ask clients to take off their shoes and exercise in bare feet.  I like clients to feel the ground, this stimulates neurological receptors in the feet which send valuable information to the brain.  Balance and agility improves.   Getting rid of the structured shoe and exercising in bare feet also […]
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Posted in alignment, injuries, posture

Summer Bean Salad Recipe

This week I thought I’d share an easy bean salad recipe that I love to make in the summer.  What I like about this recipe is that the dressing contains no sugar (unlike the traditional recipe that my mom makes).  Aside from the fact that this recipe is delicious, here are six other reasons why […]
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Posted in Nutrition, recipe

Fascial Fitness – Part 2

We introduced you to the term fascia in our July 1 blog, Fascial Fitness – Part 1.  It is important to understand that if you want to make permanent physical changes to your body you can’t just train your muscles, you have to train your fascia too. Our seamless fascial web that surrounds and connects […]
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Posted in fascia

Fascial Fitness – Part 1

It is easy to imagine the impact of exercise on muscles, bones and even joints.  But what does exercise do for your fascia?  What is fascia! Fascia is a structure of connective tissue that surrounds our muscles, blood vessels and nerves.  When our muscles move and exert force fascia provide a sliding and gliding environment […]
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Posted in fascia

Omega-3 and Beef

In an earlier blog (see Inflammation – An Epidemic posted on March 31, 2013) we discussed the importance of purchasing organic whenever possible to minimize our exposure to chemicals and reduce chronic inflammation in the body. When we purchase non-organic Canadian meat we are not only getting chemicals from the feed but also from medicines […]

Dysbiosis, a Leaky Gut and Inflammation

We have been focusing a lot lately on inflammation in the body – which for many is chronic and responsible for a variety of different health woes.   Another chronic and often ignored health issue is dysbiosis in the gut.   Dysbiosis refers to a condition with microbial imbalances on or inside the body.  For […]
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Posted in Probiotics

Taking Your Anti-Inflammatory Diet Wherever You Go

This blog is sixth in a series on implementing an anti-inflammatory lifestyle (If you’d like to start at the beginning please see Inflammation – An Epidemic posted March 31, 2013).  Now that you know more about how to eat to fight chronic inflammation it’s time to put your new diet into practise.  The challenge for […]
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Posted in diet, Nutrition

Anti-Inflammatory Part 5 – Fats

This blog is fifth in a series on implementing an anti-inflammatory lifestyle (If you’d like to start at the beginning please see Inflammation – An Epidemic posted March 31, 2013).    The typical North American diet is full of inflammatory fat.  And I don’t mean the ‘bad’ saturated fat that you hear so much about […]

Our Love Hate Relationship with Dairy

North Americans love dairy.  Cheese, cheese sauces, milk, yogurt, and ice cream are commonly found in the majority of food diaries that I see…and lots of it.  Many people eat cheese 3 meals a day as a main source of protein (bagel and cheese, pizza, pasta and cheese).  Others are drinking milk like water or […]

Is Gluten-free Just a Fad?

For the last couple of weeks we’ve been focusing on inflammation, a chronic condition that is the underlying cause of many of today’s common health conditions and illnesses.  To tackle inflammation we are trying to keep our buckets from over flowing (see Inflammation – An Epidemic posted March 31, 2013 to learn more about your […]
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Posted in diet, healing, Nutrition

Are Unnecessary Beverages Filling Up Your Bucket?

Last week we got you thinking about your bucket.  That is the empty bucket inside your body determined by your genetics.  Fill it up with chemicals, alcohol, stress and other threats to our cells and it can overflow leading to chronic inflammation and illness.  Empty your bucket with healthy habits like organic food, sleep and […]
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Posted in Uncategorized

Inflammation – An Epidemic

Allergies, arthritis, diabetes, heart disease, skin disorders, irritable bowel syndrome and many other common illnesses and health challenges are closely linked to chronic inflammation. Inflammation is now considered to be a more important risk factor for heart disease than high cholesterol levels.  Standard treatment for chronic inflammation is a variety of anti-inflammatory medications; prednisone, Lipitor, Crestor, […]
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Posted in Uncategorized

Functional Movement Screening

At Healthy Habits we believe that posture and alignment are the root of lasting physical improvement.  Because of our belief we are cutting edge in the health industry.  We spend considerable amount of time learning about our clients’ bodies so we can put together the best exercise plan for each individual.  Because we focus first […]

Aerobic Versus Anaerobic Training

When I first started training and coaching regular individuals (as opposed to athletes) there was a well entrenched notion for weight loss.  Aerobic exercise (less intense, long and slow exercise) was believed to be the only way to burn excess fat.  You know you are performing aerobic exercise when you start breathing faster but you […]

Spring Cleaning

Spring is a time of renewed energy, I like to use the changes of the season to re-examine my routine and check to see that everything is in balance.  Like exercise, if you aren’t in balance you may find yourself working hard but not achieving the results you want to achieve. Exercise with your body […]

Coconut

At Healthy Habits we are big fans of coconut.  It is frustrating that main stream health information lumps all saturated fats together, declaring them unhealthy.  Coconut is full of short and medium-chain saturated fatty acids that are not harmful to health.  To the contrary, the fatty acids found in coconut are sent directly to the […]

Fermented Foods – A Condiment for Good Health

Many diets from around the world include foods that are fermented, a chemical process activated by bacteria or yeast by which sugars are converted to alcohols and carbon dioxide.  In the past it was a way to preserve food and increase or develop flavour.  We know today that fermented foods offer a number of health […]
Posted in Nutrition, Probiotics

Low Intensity Laser Therapy

Although low intensity laser therapy (LILT) isn’t familiar to most recreational athletes, it is well known by elite and professional athletes including this year’s U.S. Olympic Team and The Toronto Blue Jays.  Clinically proven, LILT uses red light and infrared light to accelerate soft tissue healing.  LILT penetrates to the cellular level increasing the rate […]
Posted in healing, muscle tears

Leucine and Weight Loss

Here at Healthy Habits we like to stress the importance of a diet low in carbohydrates for weight loss.  Often we see clients who need to significantly reduce starchy carbohydrates, especially the processed white stuff, and increase good quality protein in their diet. There is much research to support a diet higher in protein for […]

Salmon for Your Heart and Brain

The average North American does not get enough Omega-3 essential fatty acids (EFA) in their diet.  Omega-3 essential fatty acids are ESSENTIAL, your body cannot manufacture them.  Omega-3 essential fatty acids are known to block disease-related inflammatory responses to protect your heart and brain. Therefore you must ensure that Omega-3 fatty acids are included in […]
If you want to make permanent physical changes to your body you can’t just train your muscles, you have to train... https://t.co/aomKtoX0uN
If you want to make permanent physical changes to your body you can’t just train your muscles, you have to train yo… https://t.co/eZATJhuLqj
Inflammation is now considered to be a more important risk factor for heart disease than high cholesterol levels. https://t.co/bmi0c937Pa
Exercising too hard too fast is a risk for fascial injury and adhesion. https://t.co/IHqoCa42lA
Cholesterol is the building block of our sex hormones. Lowered levels can have a negative impact on fertility and libido. #healthyhabits
Your largest source of sodium is processed foods, restaurant meals and take-out. #healthyhabits #realsalt #minerals
Studies show that 6 months of lifestyle changes can be as effective as medicine in mild to moderate hypertension – no negative side effects!
1986 – Vaccines for kids 8, in 2010 38 #thetruthaboutvaccines
It only takes 5% of the purchasing public to change an industry product. Buy Organic. #healthyhabits https://t.co/xcNLG8zAHH
If you or someone you know suffers from OBESITY, DIABETES, CANCER, ALZHEIMERS OR HEART DISEASE, the ketogenic... https://t.co/o7VcZlmD6j