The Swine Flu & You

Ok, yes, fine. My title du jour sounds like a bad government campaign.  But, the flow of creativity is kinda waning today and I am putting together today's post in between patients. 

That's how much I want you to be healthy: to get this info before the weekend so you can either get what you need from the grocery store this weekend, and get your ducks in row with your supplements.  You can thank me later. ;)

Ah, Swine Flu.  Media hype or massive cover-up attempt?  Frankly, who knows.  All we do know (and therefore care about) is that fall & winter are flu season.  This year there is not only regular (dreadful, vile and horrible) flu...this year we have to deal with H1N1 as well.  Effing great.  

So this year I want you to be extra mindful to beef up your immune system.  Here's how:

There are 3 main lines of preventative defense I am going to talk about today:

1. Diet

2. Supplements

3. Stress Management through a Healthy Spine 

Diet

Most of our immune system lives in our gut.  That is to say, the large and small intestines.  Actually, 80% of our immune system lives there - so what you eat (and the chemical reactions your body goes through to extract nutrients) is beyond important here.

The obvious thing here is don't eat something that can either a) kill the precious little bacteria that live in your gut or b) distract them by eating crap.

Mother Nature is a smart little minx.  In the winter time, when Canadians are sun-starved, and pale (and therefore low on Vitamin D) most of the seasonal produce is rich in Vitamin D and Beta-Carotene - natural flu-fighting stuff. 

Dr. Stephanie strongly recommends chowing down on the following:

• Kefir


• Orange Stuff :


• 
  
  • Carrots
  
  
  • Sweet Potatoes / Yams
  
  
  • Pumpkins
  
  
  • Butternut / Acorn / Spaghetti Squashes
  
  
  • Turnips
  
  
  
  


• Red Stuff:


• 
  
  • Beets
  
  
  • Pomegranate
  
  
  • Apples
  
  
  
  


• Non -Vegan Vit D Sources


• 
  
  • Cod liver oil
  
  
  • Salmon
  
  
  • Herring
  
  
  
  

For vegans, it will be necessary to supplement your diet with a Vitamin D, because, other than the sun making it right on your skin - there are unfortunately no good sources for Vit D that are vegan.

Supplements

Sometimes, you need a little help with your diet.  Here are a few specific supplements that will help you this year to boost your immune system

1. Vitamin D

Lots of reports detailing the link between deficient Vitamin D levels and the onset of the flu in both in children and adults.  The link is so potent between Vitamin D and Flu (that is to say - more Vitamin D usually results in less incidences of the flu), that the Canadian Government is going to start investigating their relationship. 

I usually recommend a minimum of 1000 IU of Vitamin D through the winter time for adults (obviously see your chiropractor, naturopath, or medical doctor if you have questions, and to go over your personal health history and recommendations).

2. Thymus Spray

The thymus is a beautiful butterfly-shaped organ sitting behind your sternum.  It is where your T-cells (part of your immune system) go to mature.  Kind of like a member's-only club where only the elite get in. 

You see Gorillas -when they beat their chest before fighting -  literally stimulating the thymus - to show courage and strength.  It reminds me of my very loved (and missed) NYU Greek Class, as we had an extensive discussion about the Ancient Greeks who thought this is where our emotions and courage come from. Completely fascinating.

Thymus Spray can help stimulate the thymus through thymus-friendly proteins and peptides. 

3. Probiotics

Although slightly less preferred to the probiotics found in Kefir or Yogurt (for a quick review click here), a good quality probiotic supplement will give you healthy little critters that boost your immune system. 

Stress Management through a Healthy Spine

This one can be sometimes hard for people to see the link to.  Basically, your body has to deal with stresses all the time - the stresses of work, personal relationships, what you eat, what you breathe, etc. 

The cumulative effect over time of these stresses is what wear the body down, and weaken the immune system.   Your spine, muscles, and joints all have to deal with these stresses every day- and figure out what to do with them.

Imagine a car that you never brought in for an oil change, or got a car wash, or had regular tune-ups.  It would be a sad, rickety, old car. Now imagine your body going through life without regular tune-ups!  Same deal. 

The take home message is this: getting regular tune-up treatments (my recommendation is some lovely combination of chiropractic and massage, and acupuncture) helps keep your amazing body in shape, and is a preventative approach to a strong immune system.

The Running Shoe List: Volume 1

So there are, what, a bajillion different styles, brands, and stated functions of running shoes out there. It is really (*really*) hard to decipher between what are the nice-to-haves vs the need-to-haves.

I have put together a list of some of the best current shoes out there - including highest ranked ones from trade magazines.

In order to make sense of this list, you should know whether you are a pronator (foot arches roll in) a supinator (foot rolls out), and what kind of running you will typically use them for (outdoor vs indoor, short vs long distance).  If you don't already have a chiropractor to help you with this, you can go to Ontario Chiropractic Association to find a local chiropractor near you to discuss your foot needs. 

If you are in the Toronto area, you can go to my website, and book online (in real time!) to come in for a complimentary foot assessment.  It takes about half an hour, and I evaluate the way you stand, walk and run.  From these tests, I can show you 3D images of your feet, how your feet compare with ideal timing and placement, what your arches are doing and some other pretty amazing stuff about your feet, too!

Maximum Neutral Motion Control (for best long term stability)

New Balance 1123 &1011*  
Brooks Beast Mens*  
Brooks Ariel Ladies*  
New Balance 587*  
Mizuno Renegade 3    
Brooks Trance 8*   
Mizuno Wave Inspire 5
New Balance Ladies 859
Asics Gel 1140 and GT 2140 
Mizuno Wave Renegade 4
Adidas Adifusion MC
Saucony ProGrid Stabil CS*
Saucony ProGrid OMNI 6 or 7 

Moderate Neutral Control (very good stability/most runners)

Brooks Adrenaline GTS 9 
New Balance 740, 817  
Adidas Repsonse Control  
Avia Isis Womens   
Asics Gel Evolution 4   
Asics Gel DS Trainer XI  
Nike Air Perseus 3   
Adidas Supernova  
Asics Gel-Kayano 15
New Balance 993 & 1225*
Saucony ProGrid Hurricane 10
Reebok Premier Road Plus KFS V1
Mizuno Wave Nexus 3
Nike Air Zoom Percept
Etonic Stable Pro V
Adidas Adistar Salvation
Saucony ProGrid Stabil CS

Mild Motion Control (basic stability)

Adidas Response Trail  
Nike Air Shox FSM   
Brooks Addiction 8  
New Balance 769   
Reebok Premier Phoenix
Saucony ProGrid Guide 2
Brooks Switch 2
Brooks Infinity 2
Mizuno Alchemy 8

High-Arched Efficient Runners (cushioning & support)

Brooks Dyad 5    
Nike Air Pegasus +25   
Asics Gel cumulus 10   
New Balance 883 & 1063  
Saucony ProGrid Echelon  
Nike Air Structure Triax
New Balance 758 & 903
Nike Air Maxx 180
Brooks Glycerin 7
Reebok Premier Aero Lite

* Recommended for overweight runners
 
Underlined shoes indicate the best critically reviewed shoes in the trade magazines

Upgrade! Upgrade!

So you think you're eating healthy?  I don't doubt it.  I'm giving you 7 easy upgrades to your current healthy food staples:

1. Kefir > Yogurt

Compare:

500 mL Yogurt: 1.5 trillion live bacteria

500 mL Kefir: 5 trillion live bacteria.

Um, that's almost a 5x upgrade.  Kefir contains healthy yeast which, basically pulverize and destroy bad yeast that live in the gut.  Women with recurring yeast infections, or anyone with previous yeast infections in the body (thrush, etc) can benefit from this.

Substitute Kefir wherever you use yogurt: in your shakes, as a marinade, or in your mid day snack.

2. Almond Butter > Peanut Butter

I do think that peanut butter is healthy. However, almond butter is better because it is lower in saturated fats than peanut butter.  It also kills PB with its calcium and vitamin E content. 

Oh and btw, unsweetened, peanut-only PB is what I am comparing here. 

The crap that is sweetened with sugar, chocolate, honey, cinnamon, etc is complete garbage and negates any benefit the peanuts may have.  The ONLY ingredient on the label should be peanuts. Or almonds. Or whatever nut butter you are buying. 

And honestly- I think the manufactured stuff that doesn't stick to the roof of your mouth is kinda disturbing. And just gross.

3. Kale > Spinach

Again, yes spinach is healthy so I not saying don't use it.  But if you don't pair spinach with a vitamin C source (think citrus fruit or lemon juice), you can't really digest the iron found in spinach.

Kale, on the other hand, doesn't disintegrate into nothing when you steam it and actually maintains its volume.  It also has gobs of Vitamin K, Vitamin C, and calcium. 

It also has a fancy chemical in it called sulphoraphane.  Which, like its cousin broccoli, has potent anti-cancer properties.

4. Almond Milk > Soy Milk

The jury is still out on soy. Is it bad? Is it good?  Depends on who you ask.  I say avoid it until some hard core research can prove its uses.

The problem with soy is usually most soy milks have loads of sugar - not good.   But also soy has something called pseudoestrogens - basically a fake estrogen that the body thinks is estrogen .  These rascals can compete with actual, real estrogen for the body's attention.  They are kind of like frienemies - hanging around but not really working in your best interests.   

Almond milk is made from real almonds (so like the almond butter, high in vitamin E and calcium) and water.  Get unsweetened versions like this one.

5. Hemp or Pea-based Protein powder > Whey Protein Powder

Whey is made from cow's milk.  Which, if you have ever read Skinny Bitch, you will want to 'steer' (heh heh) clear of cow's milk.  The puss, the blood, oy vay.  Not to mention that cow's milk is causes delicious mucous to form all over your intestinal walls, hindering the absorption of other nutrients. 

Does the Body....horrible.

Compare:

Complete Protein?    Hemp yes.  Whey no.

Bloating?    Hemp No, Whey - usually.

Halitosis (bad breath)?  Hemp no, Whey-yes. 

Natural, insoluble fiber?  Hemp - yes, Whey no.

My personal favorite (and yours after you try it) is the Vega Whole Food Optimizer.  It's a hemp and yellow-pea protein that tastes amazing, and has lots of other goodies like 100% of your daily Vitamins and Minerals, and is dairy free.

6. White Tea > Green Tea

Green tea good.  White tea better.

White tea has 3 times more antioxidants than green tea.

White tea has less caffeine per serving than green tea.

White tea is less processed than green tea - so you have more nutrients and health benefits available from under processing.

7. Coconut Oil > Olive Oil

For cooking, unrefined coconut oil is more stable at higher temperatures, so it is better to cook with coconut oil than olive oil.

It is also, unlike olive oil, an instant energy source for your liver.  This means it stimulates your metabolism (because it is producing energy) and helps with weight loss.  

Team Coconut Oil also boasts antimicrobial, antifungal, and antiviral properties.  Leave the olive oil to low temp cooking, and salad dressing. 

Perfect Posture for TIFF (Sitting Edition)

Sitting to watch films, sitting with friends at a sponsored party, or just sitting to rest your weary TIFF'ed feet.  You're going to be sitting. A lot.

Unfortunately, sitting is worse for your back than standing.  Your bum and sacrum (base of the spine) take the load of your entire upper body from the hips up, without the help of your legs and feet.  Discs, joints, nerves and muscles no likey.

So, in theater over the next 10 days of TIFF keep these quick pointers in mind:

• Sit all the way back in your chair.  A little more.  Go on, even a wee bit more.  Your tush should touch the back of the seat.


• Rest your shoulder blades on the back of the chair.  So much better than developing perma-hunch shoulders, *and* now that your pelvis and shoulder blades are aligned, your spine will be in a neutral postion.


• Rest the top of the neck/base of skull on the top of the theater chair, if it available to you. This will allow the muscles in the back of the neck to relax. 

For couch perching (and to look photo-ready)

• You should sit perched at the end of the couch, feet on the floor.  Note this is the complete opposite of what I have specified above...couches and seating options @ parties or clubs usually offer zero (or worse) support for your spine so leaning all the way back is not going to be useful.  There is one huge caveat to this though - no slouching!!!


• Arch your low back.  Your low back likes to be mildly arched because that is its natural shape.  Slouching and hunching only serve to get rid of the natural low back curve which makes for disc bulges, herniations, and nerve irritation only a matter of time.  So again...no.slouching.period.


• Line up your shoulder over your hips.  Again, this respects the natural curves of your spine.


• These positions are not healthy, but they give the appearance of good posture, and make you appear slimmer while seated.  No hunched shoulders, no belly, no 'I'm bored, whats next' body language...and most importantly to some (ok me) it does not photograph well! 

  

Perfect Posture for TIFF (Standing Edition)

If ever there is a time for you pay attention to your posture - it's when you know you're going to be photographed.  Well, starting tomorrow, The Toronto International Film Festival kicks off.  I am thinking now would be that time. 

Dr. Stephanie's Perfect Posture Tips for Standing:

Picture it: TIFF is in full swing. You're sipping champers, on your A game, standing next to Ed Norton. From the ground up, this is what you should be thinking about (other than the glaringly obvious: omg I'm standing next to Ed Norton!)

• Squeeze your Pelvic Floor Muscles  (If you are female, I am talking about doing Kiegel exercises, and if you are a guy, I am talking about squeezing muscles that help you stop the flow of urine.)  I know what you're thinking.  Why did she have to start off with the urine muscles?!  Well, simply, no strong pelvic floor muscles means no control of bladder or bowel movements, and, in keeping with the theme of this post - bad posture!


• Squeeze your Lower Abs (this will not only make you appear slimmer, but it will naturally create a strong base of support for the rest of your spine, which rests on your pelvis)


• Slide your Shoulder Blades down your Back (imagine you are trying to get your shoulder blades into the back pocket of your jeans)


• Elongate Your Clavicle (think about spreading your shoulders apart, and *slightly* puffing out your chest.  No, not peacocking, just a slight, barely visible extension of your chest.)


• Elongate your Neck (think about lining up your ears with your shoulders... your head is perched perfectly on your shoulders, and enters the room at the same time your body does!)

To explain further:

These next 2 pictures are the same actress. Ya sure,in this photo the dress is gorge, necklace to die for, great hair, makeup, etc.

BUT.

Compare it to the photo below. Totally different attitude, aura, and confidence coming from her.  And it is all from her posture.

 

See?? Her shoulders are back, elongated, and her neck is over her shoulders.

Believe me, I get it when patients say to me that maintaining good posture is hard, not to mention a lot to think about.  It is something I myself have to consciously work on too. But like anything worth having, good
posture is habit that takes time, patience, and attention.  Just start
out with trying one or two of these tips, and work your way up.

Special Lecture for Dr. Stephanie's Patients: Brendan Brazier

Brendan Brazier, author of The Thrive Diet, and creator of Vega will be in Toronto next Friday and Saturday evening talking about green living/reducing your carbon footprint and enhancing performance on a plant-based diet.

Here are the deets:

Brendan will be speaking at Harbourfront Centre on Friday and Saturday evening.

 
How to boost mental and physical performance on a plant-based diet

Friday, September 11 at 5 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair

Description:

North Americans are chronically over-stressed and as a result are experiencing poor-quality sleep, general fatigue, and are developing sickness and disease in record numbers. While it is common practice to merely treat the symptoms, learn how plant-based nutrition and a properly-constructed fitness program address the underlining cause and therefore will significantly reduce overall stress, without a loss in productivity.

Find out why it’s almost impossible to boost athletic performance while your stress level is high, and more importantly, what to do about it. Additionally, learn how building fitness can reduce the amount of sleep required, stimulate creativity, decrease the need for downtime and cut the risk of sickness and disease.
 
How to significantly reduce your carbon footprint by adopting a plant-based diet

Saturday, September 12 at 6:15 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair-1 

Animal agriculture contributes more to climate change than all of transportation combined. Citing recent United Nations reports, Brendan will show how each of us has the power to significantly reduce the effects of climate change by simply changing what we eat.

Learn how you can dramatically reduce your carbon footprint by switching to a plant-based diet. For example, if just one person swapped out a standard American breakfast for a nutrient-rich, plant-based smoothie for one year, it would save the equivalent in greenhouse gas emissions as driving a midsize car (26mpg) from Vancouver, BC to Tijuana, Mexico.