Mushrooms…What Are They Good For?

mushrooms3Mushrooms are classified as vegetables, but they aren’t technically plants, they belong to the fungi kingdom, and they contain important nutrients, vitamins, and minerals.

Mushrooms provide several important nutrients, as well as being low in sodium, fat, cholesterol, and calories.  Mushrooms may help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid,  and niacin. They are the only vegan, dietary source of vitamin D.

Mushrooms also provide several minerals such as selenium, potassium, copper, iron, and phosphorus.

Excellent source of selenium

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body.  Several types of mushrooms are rich in this essential trace mineral: 100 grams of raw crimini have 47 percent of your daily needs, shiitakes have 45 percent and raw white button have 17 percent.

Rich source of Vitamin B2 and B3

Mushrooms contain high levels of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of crimini have 44 percent  – that’s 30 percent of your daily recommended amount.

Rich source of Vitamin D

The vitamin D in mushrooms has been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

*Mushrooms that have been grown in the dark and have not been exposed to either sun light  or by a brief zap of ultra violet light, will not contain the same levels of vitamin D.

Improves immune function:

Long chain polysaccharides  such as alpha and beta glucan molecules, are responsible for the mushrooms’ beneficial effect on the immune system. Mushrooms may increase the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues.

Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells.

High in antioxidants

Antioxidants are the “substances” that help fight free radicals that are the result of oxidation in our body.  Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, and red peppers.

So the next time you’re at the grocery store, try adding some mushrooms into your diet.

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Coffee, Tea and Caffeine

coffee-teaCaffeine has many effects on the body’s metabolism, and is naturally found in certain leaves, beans, and fruits of over 60 plants worldwide.

Studies have shown that moderate consumption of caffeine, whether in coffee or tea may reduce your risk of diabetes, Parkinson’s disease, Alzheimer’s disease, and certain cancers.

Facts on Tea & Coffee:

  • White tea is unfermented and offers the most powerful antioxidant levels of all the teas.
  • Black tea is made from fermented leaves and has the lowest levels in monomeric catechins due to the fermentation process, which have been linked to cancer prevention.
  • Green tea is full of antioxidants that may help prevent different types of cancer including breast, lung and stomach.
  • White tea has the highest concentration of antioxidants and may actually be more effective preventing some diseases than green tea.
  • Tea contains fluoride which protects teeth.
  • Tea hydrates.
  • Studies have shown that tea helps prevents the development of type 1 diabetes.
  • Tea protects against lung cancer.
  • Coffee caffeine has been linked to improved memory recall and may also help prevent Alzheimer’s, heart disease, type 2 diabetes and can help ease asthma attacks.
  • Caffeine increases the effectiveness of pain killers.
  • Coffee protects the liver, against cirrhosis and cancer.
  • Coffee improves short term recall as well as improves reaction times.
  •  Green and black teas contain anti-inflammatory antioxidants that are good for preventing and managing arthritis, memory problems, and cataracts.
  • Drinking tea too hot increases the risk of esophageal cancer.
  • White tea may help prevent obesity by inhibiting the growth of new fat cells.
  • Caffeinated coffee has been shown to help prevent memory loss and decrease the risk of certain cancers.
  • Drinking coffee over a long period of time, may reduce the risk of dying from heart disease and are less likely to suffer from Alzheimer’s disease later in life.
  • Over 1000 chemicals have been found in roasted coffee with 19 being known carcinogens.

Caffeine amounts per an average cup ( 8oz/237 ml):

Tea:        Black tea 90mg     White tea 75mg      Green tea 50mg

Coffee:   Brewed 135mg       Espresso 40mg

*espresso is served in much smaller volumes, so less caffeine; from a volume perspective, espresso has much more caffeine than brewed coffee. 

Caffeine intake levels:

  • a low to moderate intake is 130 mg-300 mg per day
  • a moderate is 200 mg-300 mg per day
  • high doses are above 400 mg per day
  • heavy caffeine consumption is more than 6,000 mg/day.

As with most things in life: everything in moderation including drinking coffee and tea.

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What is Purple Day?

Purple day logo jpegMarch is Epilepsy Awareness Month in Canada, and Purple Day is celebrated annually on March 26th to increasing awareness about epilepsy and to reduce the stigma around epilepsy.

Purple Day was founded in 2008 by nine-year-old Cassidy Megan of Nova Scotia, and named after the internationally recognized colour for epilepsy, lavender.

Epilepsy is more common than Parkinson’s Disease, and Multiple Sclerosis. Approximately 40,000 people in BC and 300,000 in Canada have epilepsy. About 65 million people worldwide have epilepsy.

Epilepsy is a central nervous system disorder that affects the nerve cell activity in your brain, causing seizures. During seizures, you may experience abnormal behavior, symptoms and sensations, including loss of consciousness.

What is a seizure?

An epileptic seizure is an abnormal burst of electrical activity arising within the brain. There are many different types of seizures. The kind of seizure a person has depends on which part and how much of the brain is affected by the electrical disturbance that produces seizures. A seizure can take many different forms including a blank stare, muscle spasms, uncontrolled movements, altered awareness, odd sensations, or a convulsion.

Epilepsy can be present at any age although its onset is most often in childhood or in the later years of life. Sometimes those who develop seizures during childhood outgrow their seizures. In the elderly, there is an increased incidence due to strokes and aging of the brain.

What should you do when someone is having a seizure?

1. Stay calm
2. Protect the person from injury by cushioning their head, moving objects out of their way, and loosening tight clothing
3. As soon as possible, gently turn the person onto their side
4. Stay with the individual until consciousness is fully regained
5. Be reassuring and comforting afterwards

An ambulance should be called if a seizure lasts for more than five minutes, for a first time seizure – no known history, or if a person is injured, pregnant, or has diabetes.

For more information on how you can get involved on Purple Day; click Join the Campaign.

Please wear purple on March 26, 2015 to promote epilepsy awareness world-wide.

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7 Common Running Injuries and How to Avoid Them

marathon-runners-580x387Whether your just starting out or you’ve been running for years… injuries don’t have to be part of life.   Below are a few of the most common running injuries and how to avoid them.

Runner’s Knee:
Patellofemoral pain syndrome (PFPS) or “runner’s knee,” is an irritation of the cartilage on the underside of the patella (kneecap). Runners knee can happen if you suffer from excessive inward foot rolling, (Overpronation ) over-training, and if you have weak quads, hips, or glutes.

The repetitive force of running on pavement, downhill running, or weak hips can put extra stress on the patella. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads.  Change your running route, and stick to flat terrain, and opt for a softer running surface and shorten the length of time you’re training.  To treat the pain, you can try knee taping,  icing, anti-inflammatory medications, and Physiotherapy to help soothe and strengthen the tendon.

Achilles Tendinitis:
The Achilles tendon connects the two major calf muscles to the back of the heel. Under stress the tendon tightens and becomes irritated. Achilles Tendinitis can occur if you dramatically increase training or wear tight, improper footwear or have weak calves.

To help prevent Achilles Tendinitis always stretch the calf muscles post-workout, and wear supportive shoes.  Stick to flat terrain as climbing hills puts extra stress on tendons. To treat the pain, you can use anti-inflammatories, stretching,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

Plantar Fasciitis:

Plantar fasciitis are small tears or inflammation of the tendons and ligaments that run from your heel to your toes, Runners with high or very low arches can be vulnerable. Other causes are extreme pronation (foot rolls inward) or supination (foot rolls outward)  and wearing unsupportive footwear. Try wearing runners that have extra support and extra cushion, start wearing custom orthotics and try stretching and rolling a tennis ball over the heel.

Shinsplints:
Shinsplints refers to medial tibial stress syndrome; shin splints occur when the muscles and tendons covering the shinbone become inflamed, or small tears occur in the muscles around your tibia (shin bone).

Shinsplints can occur by wearing the wrong runners or old runners.  Make sure that your runners are the correct size and shape for your arch and foot and try to run on softer terrain whenever possible.  To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

IT Band Syndrome:

Your iliotibial (IT) band is a tendon that connects your knee to your hip. IT band syndrome (ITBS) results when this tendon becomes inflamed. IT Band Syndrome can be caused by downhill running, always running on the same side of the road and having weak hips.

To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) chiropractic, physiotherapy and foam rolling to help reduce pain.​

Ankle sprain:

A sprain occurs when the ankle rolls in or outward, stretching the ligament.  The most common culprits are curbs, potholes, and tree roots.  Aim for several days of rest after a sprain occurs; how long depends on the sprain’s severity, so see  your health care practitioner. You can also try taping the ankle to prevent re-twisting.

Pulled muscles:

When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle.  Overuse and no warm-up stretches are a few preventable reasons why you would suffer from a pulled muscle. Make sure to include a proper warm-up, cool-down, and dynamic stretching pre-workout to avoid a pulled muscle.

To minimize the aches and pains, consider these tips to help keep you injury free:

Don’t increase the mileage by more than 10 percent each week. Upping your distance unexpectedly is the main reason why overuse injuries occur!

Remember to incorporate warm up and cool down exercises into each run to prepare the body for the activity that’s about to start.

Make sure to use correct running  form/technqie so that your body is smooth and effieicent as you run. Imbalances in your body mechanics  can lead to problems later on.

Keep track of how many kilometers you are running and replace your runners every 400 kilometers.

Avoid running on uneven surfaces that put unnecessary stress on ligaments.

Strength train can increase structural fitness which helps bones, ligaments, tendons, and muscles endure all that running.

Make sure to schedule and take at least one rest day off per week and at least one lighter activity day per week.

Having a training plan will keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don’t get injured.

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How To Combat The 9-5 Effects Of Sitting At A Desk

For those of us that work at a desk job 5 days a week, finding ways to minimize the effects of sitting for long periods of time can seem like just another chore to add to the list of things to complete. But even simple changes can make a big difference to your over all health. Here are a few quick and simple fixes you can add to your daily work routine.

Walking:
Grab a coffee, walk to pick up your lunch, or go for a quick walk around the office.  Always take the stairs instead of the elevator; if you are rushed for time, take the evelvatore half way and walk the other half.  Any walking is better than not walking!

Stretching At Your Desk:
One of the worst things you can do for your body is to sit still, it’s hard on your bones, muscles and joints. A lot of low back conditions happen from sitting for long periods of time, because the muscles get weak. Stand up and sit down with no hands to burn a few calories, shrug your shoulders to release your neck muscles, or keep a small set of dumbbells or resistance bands under your desk and use them while you’re on the phone. Try sitting on an exercise ball for part of your day instead of a chair, which will help your posture and keep your abdominal muscles tight.

Stay Hydrated:
It’s important to stay hydrated throughout the day, staying hydrated can help keep your energy up,  and reduce headaches.

Stay Accountable:
With the help of technology,  it’s easy to stay on track and hold yourself accountable.  Wearable devices like Fitbit or Jawbone can help you count your steps, let you know how many calories you’ve burned, and can remind you when it’s time to get up and move.

Cruise The Web:

Mental Health Experts are now encouraging workers to crusie the web. Researchers at the National University of Singapore discovered that web browsing rejuvenated exhausted employees and boosted their productivity; it’s like going for a coffee or snack break.

Desk Hygiene:

Multitasking during lunch is very common; with over 60 percent of us eating lunch or snacking at our desks. This habit can be unsanitary, leaving hidden bacteria on desktops which can encourage bacteria to grow.  The desktop should be treated the same way as a kitchen counter-top or table.

There are also steps your employer can take to promote wellness in the workplace:

Encourage Exercise:
Offer discounts or partially subsidize memberships to a local gym or exercise club, or consider bringing in yoga, or tai chi instructors for lunchtime classes.

House-call:
One of the most innovative trends in workplace wellness has been “the doctor’s office visit”. On-site health clinics give employees the opportunity to schedule office visits for routine care without taking time off work.

Encourage Healthy Snacking:
Offer healthy snack options by replacing sodas with juice, or sparkling water, and stocking snack machines with nuts, dried fruit, and other healthy options.

Every small step or change you incorporate into your daily work routine, makes a difference to your overall physical and mental health.

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7 Food Mistakes We Make To Get Healthier

homemade-yogurtAt the beginning of a new year is when most of us take a look at our diet.  Learn to avoid these common diet mistakes, and you’ll be on your way to a healthier you.

Eliminating all fats: You need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer.  Make sure you eat plenty of good fats, such as omega-3 fatty acids found in oily fish, coconut oil,nuts and flax seeds.

Reducing calories too much: When you follow an extreme diet,  your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal intake of food, you will regain that weight because you’re now consuming more calories.

Eating too much healthy food: Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie.  Hummus, pistachios and peanuts contain healthy fats but come with masses of calories and such foods can act as triggers for those with a tendency to overeat.

Eliminating carbohydrates: Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.

Incorrect portion sizes: Know what an appropriate portion size really is.

Eating infrequently: For your body to work most efficiently, you should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent.

Skipping breakfast: Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Missing breakfast leads to overeating later in the day as blood sugar drops.  If you can’t face breakfast, eating a handful of almonds, some yogurt, an egg … or any form of protein in the morning, about an hour after waking will be enough to stop you binging later in the day.

So how do successful folks eat healthy and maintain a health weight? The National Weight Control Registry studied the habits of the 10% of people who kept their weight at a healthy level for five years or more.

Here’s what they did:

78 per cent ate breakfast every day.
75 per cent weighed themselves at least once a week.
62 per cent watched less than ten hours of TV a week.
90 per cent exercised moderately for an hour every day (most chose walking)

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Giving Back Just Got Easier!

tentThis time of year is synonymous with giving and donating to charitable organizations.  Part of the holiday season is scheduling  which charity events you will be attending, and which charitable organizations you will be donating to this year.

Here are a few of Victoria’s local charities helping to make the holidays a bit brighter:

Santa’s Anonymous:  Every year, CFAX Santas Anonymous Society delivers much-needed support to families throughout Greater Victoria. This is accomplished primarily through our Christmas Hamper program, which takes place annually in December.

Mustard Seed:  There are so many ways to get involved this Christmas at events, on social media, at our gift wrapping locations or by making a donation  to the annual Spirit of Giving campaign, which will support those who need it most this holiday season.

Victoria Women’s Transition House Society:  The Christmas Hamper Program is an incredible display of generosity and kindness. Friends, families and co-workers come together to create and distribute over 100 personalized Christmas Hampers for women and children in our community!

Victoria Festival of Trees at The Fairmont Empress: The Festival of Trees transforms the Empress into a lush forest of beautifully decorated trees to raise funds for BC Children’s Hospital Foundation.

Our Place: Sponsor-A-Breakfast – for many people who are homeless or living in poverty,  a healthy routine such as a daily breakfast can influence other positive life changes.

These are all worthy organizations…. but what if your schedule does not allow you to attend these charitable functions, or your current financial situation does not allow for anything extra this year; there is another way to give back… on-line click through websites.

You can give to a charity and make a difference in the world from your computer, smartphone, tablet or laptop.  Here’s how it works:

By clicking certain links online, you can help give to those in need. There are companies that generate revenue from advertising on these charitable sites. Advertisers pay per click, so you really are helping someone else by clicking the links or playing the games. Here are some examples to get you started!

click-to-donate/primates – 100% of the donations raised go directly to the Jane Goodall Institute, which runs sanctuaries in Africa where orphaned chimpanzees can be cared for and given the chance to live reasonably full lives in spacious conditions.

www.charitii.com – This organization has dozens of click charities to choose from, such as a donation of 10 square inches of rainforest for each click.

freerice.com – For each answer you get right, they donate 10 grains of rice to the United Nations World Food Program. Simply by answering trivia questions about word definitions you can make a difference.

So the next time you are on a coffee break at work, caught in traffic or waiting at the check-out, help make the world a little bit better… one click at a time!

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How To Enjoy Holidays Goodies, Without The Guilt!

9 Tips To Keep Holiday Calories Off The Hips | victoria clinic The holiday seasons are full of calorie-laden goodies and drinks, so here are some tips to help you resist those temptations!

Before heading out to a party eat a snack before you go. Eat a handful of nuts, a small piece of fruit or a few slice of cheese and this will help keep your appetite under control and you will be able to make better choices.

It is the holidays, so indulge – moderately!  Don’t try to go without your favorite food because that will back fire, and you will end up eating twice as much to satisfy your craving; so eat small portions and eat slowly.

At the party, take a moment before you start to eat, and see what foods are being served. If there is a vegetable or a fruit platter, start with those to take the edge off your appetite.

Avoid the guilty pleasures you can have anytime, such as chocolates or cookies, and go with seasonal favourites such as rum-drenched plum pudding and egg nog. Enjoy, but  remember to keep your portions small.

Be the designated driver!  Have one alcoholic drink, something you really enjoy and then choose drinks such as sparkling water, a diet soda or juice with soda, which have virtually no calories. Bonus!

Bake holiday cookies and treats in advance, and freeze them so they are not a temptation, and bring them out only when you need them.

Chew a piece of gum- when you chew gum you’re less likely to nibble or “graze”.

After the party, send the leftover treats home with friends, or donate them to your local food bank.

Give guilt a vacation!  The last thing anyone needs this time of year is another holiday stress. If you over indulge ( and it’s going to happen) don’t worry!  Just start the next day and do your best to keep on track.

Give yourself the the gift of a healthy holiday season; eat smart, stay active, get enough sleep and have some fun!

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The Diet Mistakes We All Make

breakfastThe best approach to healthy eating, is to eat a well balanced diet and eat in moderation; but many of us make the same mistakes; so here are a few tips to keep you on the “right” path.

Planning Too Many Meals

It’s great to try new things especially with regards to eating a rainbow of fruits and vegetables, but thinking about food too often can lead to over indulgence.

Keep it simple with just a few different choices for breakfast, lunch, and dinner.  Don’t let your meals get too complicated, instead keep it simple, veg-heavy, and unprocessed.  Try to introduce new spices to” tried and true” meals for a quick and healthy alternative.

Over Complicating Fruits and Vegetables

Sometimes we get so overwhelmed with the various presentations that we end up not getting enough fruits and vegetables in our diet. Keep it simple, include 2-3 servings of fruits and vegetables in each meal.  One quick and easy way to incorporate more fruits and veggies in your diet is to include juicing in your daily routine.

Choosing “Fake” Whole Grains

Whole grains are important for cleaning the intestinal wall so choose whole grains that are unprocessed including brown rice, rolled oats, barley, and whole wheat bread. Make sure to read the ingredients to get the whole truth about your products.

Not Accounting For Stress

Bad eating, or over eating is associated with high stress levels. Keeping your stress levels in check is one of the most important ways to stay thin and to avoid other health mishaps.

Too much stress for prolonged periods of time can creates numerous side effects like high blood pressure and lowered immunity. Stress can also lead to abdominal fat, poor sleep habits and chronic fatigue.

Looking good begins from the inside out, so think about your food as your daily medicine, three times a day, every day.  Also, remember to never under estimate the importance of your diet and incorporating these simple steps to feeding yourself healthy.

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What to Expect When You Donate Blood

bloodbag 0001To donate blood, you must be at least 17 years old, weigh at least 50 kg (110 lb) and be in good general health.

You may not be able to donate blood if you have donated blood in the past 56 days, or if you do not have enough iron in your blood. You can not donate blood if you are pregnant,  blood pressure is too high, you take certain medicine, or have certain health problems. If you have traveled to certain countries, or have gotten a tattoo/body piercing in the last 6 months you maybe unable to donate blood.

Also, you should wait 24 hours after a cleaning or filling, and 72 hours if you’ve have dental surgery, a root canal, or a tooth pulled.

The day you are scheduled to give blood, make sure that you get a good night’s sleep, eat a healthy meal before your donation and drink plenty of fluids.

Avoid eating fatty foods, such as hamburgers, because fatty foods can affect the tests that are taken on your blood. If there is too much fat in your blood stream, your donation cannot be tested for infectious diseases and the blood will not be used for transfusion.

Wear clothing with sleeves that can be easily raised above the elbow, and make sure to bring your donor card, driver’s license or two other forms of ID.

Make sure you feel good. Don’t give blood if you feel ill.  You shouldn’t donate blood if you feel like you’re getting a cold or the flu.

Once at the blood donor clinic, a health professional will ask about your current and past health to make sure that you can donate.  You will be asked questions every time you give blood, because the list of who can give blood may change, or your health may change.

You will also have a brief physical examination, which includes checking your blood pressure, pulse and temperature. A small sample of blood is taken from a finger prick and is used to check the oxygen-carrying component of your blood (hemoglobin level). If your hemoglobin concentration is normal and you’ve met all the other screening requirements, you can donate blood.

You will be directed to a reclining chair with your arm extended on an armrest. A blood pressure cuff or tourniquet is placed around your upper arm to fill your veins with more blood. This makes the veins easier to see and easier to insert the needle into, and also helps fill the blood bag more quickly.

The practitioner will sterilize the skin on the inside of your elbow, and then will put a needle into a vein on the inside of your elbow. The needle is usually in place about 10 minutes. When complete, the needle is removed, a small bandage is placed on the needle site.  While you are donating blood you can relax,  listen to music, talk to other donors or read during the donation process.

After donating you sit in an observation area, where you res, eat a light snack and drink either some water or juice. After 15 minutes, you can leave.  When you are ready to leave, get up slowly to make sure that you’re not light-headed. If you feel lightheaded, sit back down until the feeling passes.

About 400 ml of blood is taken when you donate. It takes about 10 minutes. The whole process—including answering questions and having a short examination—takes up to an hour.  After donation, your blood is tested for certain diseases, such as hepatitis B and C, and the HIV virus. Donated blood must pass all of these tests. If any disease is detected, the blood is thrown away and the donor is notified.

Thing to remember when you get home:

Keep the bandage on for the next several hours

Drink an extra four (8 ounce) glasses of liquids and avoid alcohol over the next 24 hours

Eat foods that contain high levels of iron, such as lean red meat, raisins, or beans

Limit your physical activity and avoid any strenuous physical activity for the rest of the day

By following a few recommendations before, during and after your blood donation, you can make your donation experience as safe, successful and pleasant as possible.  Keep in mind that whole blood donations are separated into three components: red cells, plasma and platelets. Each component may be given to a different patient. That’s why one donation has the potential to save up to three lives!

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