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admin 2015 January 4

Fueling up with fiber! 💪 Did you know that fibe

Fueling up with fiber! 💪 Did you know that fiber isn't just crucial for digestion, but it's also a game-changer for men and women's overall health? From keeping cholesterol levels in check to promoting a healthy gut microbiome, fiber is the ultimate MVP. Guys, aim for around 38 grams of fiber daily, while ladies, target about 25 grams.

Let's fiber up and feel amazing inside out!

To find out more about your fiber intake, please reach out to Dr. Wu, at info@tcnm.ca

Here's a simple suggestion to enhance your pizza d

Here's a simple suggestion to enhance your pizza dinner with added nutrition and improved digestion!

On Earth Day, let's pause and marvel at the small

On Earth Day, let's pause and marvel at the small wonders our beloved home generously offers. #EarthDayAtHome

A lot of people struggle to get in the 150 minutes

A lot of people struggle to get in the 150 minutes weekly of activity that is recommended in current guidelines. Research shows that a similar benefit can be achieved through only 30 minutes of high intensity exercise. True “high” intensity can only be maintained for approximately 30 seconds, so a high intensity workout has to be completed in “intervals” of 30 seconds of activity, followed by a “pause” to catch one’s breath.

All things being equal, I will recommend you start the day with exercise because it sets the tone for the day, allowing you to feel relaxed over the course of the day, and does not disrupt sleep the way after work exercise does for some. It is also ideal because it mimics our naturally occurring cortisol rhythm. Cortisol, our major stress hormone, naturally peaks within the first hour after waking, which allows us to feel alert and ready to get at the day, then declines over the course of the rest of the day allowing us to relax into sleep in the evening.

A very simple, high intensity interval training (H.I.I.T.) protocol you can follow to leverage this information is to exercise at full intensity:

✨30 seconds, followed by 30 seconds rest
✨Repeated for 10 repetitions (i.e., 10 minutes)
✨Six days weekly (60 minutes of work-outs, 30 minutes intense exercise)

Very simple options for high intensity activities include running in place with high knees (in front of a mirror to really kick up the intensity) or “mountain climbers”.

Then a cold shower and you're off to the best day ever (until tomorrow).

Hint: think back to your childhood report cards! I

Hint: think back to your childhood report cards! If you have impulsive and/or inattentive behaviors now that were present before age 7, it could be ADHD.

Consider if these behaviors are present in other family members as the genetic heritability for ADHD is quite high. ADHD affects working memory, executive functioning and emotional regulation.

Speak to a practitioner who can help you rule out other causes of your symptoms and support you in living well with ADHD!

Yesterday marked the iconic Boston Marathon, a sou

Yesterday marked the iconic Boston Marathon, a source of inspiration and motivation for many runners worldwide. Whether you're gearing up for your own marathon or embarking on a long-distance journey like Dr. @dula.nd , proper post-marathon recovery is key. Here are some essential tips:

Infla-Calm: Incorporate this natural anti-inflammatory blend featuring bromelain, turmeric, quercetin, rutin, boswellia, and black pepper extract to aid in reducing inflammation.

Magnesium bisglycinate: This natural muscle relaxant supports muscle repair, crucial after the strain of a marathon.

Arnica homeopathic medicine: Utilize this remedy to aid in tissue repair and alleviate pain from overexertion or injury.

But don't stop there! Consider incorporating bodywork such as hydrotherapy—think sauna sessions and cold plunges—and acupuncture. These practices aid in flushing out lactic acid buildup and gently support tissue repair.

Remember, proper recovery is just as important as the race itself.

*Note - Image of Dr. La from the Mississauga Half Marathon.

"The Little Things? The Little Moments? They Aren'

"The Little Things? The Little Moments? They Aren't Little."

Don't stop it, SWAP IT! Embracing healthy foods in

Don't stop it, SWAP IT! Embracing healthy foods in your diet and lifestyle is easier than you might think. By making small changes every day, you'll witness significant improvements in your health and well-being by year's end. Ready to start swapping? Here are some easy changes you can make today!

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