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Spring Is In The Air: Need Some Tips For Allergy Relief? by Dr Phil The Wellness Consultant

TTS Guelph @ 1:10 am

6 Tips for Spring Allergy Relief

With winter finally on its deathbed, it’s time to say goodbye to frigid commutes and icy sidewalks, and hello to singing birds, budding flowers…and seasonal allergies.

Woman Sneezing

According to the folks at the Asthma and Allergy Foundation of America, pollen from trees, weeds, and grasses can start kicking as early as February. And that’s when symptoms like sneezing, runny nose, congestion, and watery eyes kick in, transforming up to 40 million of us happy-go-lucky human beings into miserable mucus monsters.

“An allergy is an immune system reaction to something that is normally not harmful, but the body thinks is harmful,” says Jonny Bowden, PhD, CNS, and author of The Great Cholesterol Myth. “Seasonal allergies are triggered by substances that are more common at particular times of the year, like pollen. Your body reacts with some kind of inflammation, which produces a lot of annoying symptoms.”

In addition to nonstop sneezing, you might experience shortness of breath, coughing, and wheezing—all of which significantly decrease the odds that you’ll want to work out—much less get in a good session.

Recently, the Food and Drug Administration approved a pill that treats grass pollen allergies. But if you’re not interested in being a guinea pig for the FDA, here are 6 tips to keep those spring allergies at bay…

#1. Check the Pollen Count

Along with incredible use of alliteration, the American Academy of Allergy, Asthma, & Immunology (AAAAI) provides a helpful National Allergy Bureau (NAB) map that reports pollen and mold levels in your area. You can also sign up for personalized daily updates.

#2. Attack the Dust Bunnies

Feather DusterVacuum and dust your place thoroughly, paying close attention to crevices where dust bunnies and cobwebs can hide. Then move on to your carpets, pillows, curtains, upholstered furniture, and under the bed. Oh, and don’t forget to wipe down the fan blades. Picking up an Unger duster to get between vents is another bright idea.

Don’t just do this routine once and call it quits for the season; do it on the regular. Remember that whenever you crack a window or keep the door open to let in fresh air you’re also inviting allergens to make themselves at home.

#3. Replace AC Vents

On high-pollen, windy days, keep your windows shut. But if you need to cool your place down, doing so with a grungy AC filter is a bad idea. Not only will it make your AC unit less efficient, it’ll also circulate tainted air throughout your home. When purchasing a new filter, pay attention to the minimum efficiency reporting value (MERV) or High Efficiency Particulate Air (HEPA) rating. The type and rating you need depends on your unit. So you’re going to do have to do your homework to find the right fit. Basically that means you’ll have to ask Google for the answer.

#4. Work Out Indoors

Whether you’re running errands or from the cops, if you’re doing it outside on a windy day you’re probably exacerbating your allergy symptoms by huffing and puffing mold and pollen. Keep the windows and doors shut between 5 AM and 10 AM on blustery days. This can help shield you from allergy symptoms.

Leafy Green PlantIf you’re not staying in, you do have options to mitigate your suffering. “I prefer starting with the least damaging, safest substances, such as the Similasan remedies, which are homeopathic and basically have no negative side effects,” explains Bowden, referring to a Swiss brand of natural eye drops, ear drops, and other remedies. “However, if I were suffering a lot and nothing else was working, I’d try a nasal spray. [But] some OTC drugs have a number of side effects that aren’t fun, like sleepiness and the jitters.”

#5. Boost Your Immune System

“Building up your immune system won’t stave off allergies any more than reinforcing your home will stave off hurricanes, but reinforcing your home may make it more likely your home will survive a hurricane,” says Bowden. He recommends stocking up on immune-friendly foods and supplements like olive leaf complex, onions, apples, coconut oil, and honey.

“Honey (raw, organic) is soothing for the throat, which is one of the areas most affected by inflammation and irritation,” he adds. “Green tea has many healing compounds like catechins. However, how much these things help depends on the severity of the reaction and the sensitivity of the individual.”

Two other supplements Bowden recommends are quercetin and stinging nettle. Quercetin is “highly anti-inflammatory and particularly good for allergies,” he says. Stinging nettle may help combat the sneezing, runny nose, and itchy eyes.

#6. Roll Up the Windows

We know…it’s finally warm outside. But, use the AC in your car instead of rolling the windows down. And while this doesn’t let you enjoy the balmy weather or subject the world to John Legend’s “All of Me” at an absurdly high volume, it does keep the pollen and mold on the outside of your car instead of inside your body.

 

By Zack Zeigler

Mother’s Day Massage Therapy Gift Certificates NOW Available

TTS Guelph @ 5:34 am

Sunday, May 11th… Celebrate your Mother by giving her a Gift Certificate for MASSAGE THERAPY from TRANQUIL Therapeutic Solutions! She deserves it!

Same Day Appointments Available! Free Parking & Completely Wheelchair Accessible.
Open Monday – Friday from 8am -9pm, and Saturday by Appointment.

Massage Therapy Gift Certificates:
Swedish, Deep Tissue, Pre & Post Natal, Sport
30 minutes $45
45 minutes $60
60 minutes $80
90 minutes $100

Reserve a Mother’s Day Gift Certificate for your Mother Today by calling us at 519-265-3799.

Tranquil Therapeutic Solutions is a fully accessible Guelph Health & Wellness centre providing Physiotherapy, Massage Therapy, Chiropractic Care, Acupuncture, Osteopathy, and more.

Located at 650 Scottsdale Dr, Guelph, ON. Tranquil Therapeutic Solutions supports our local community in healthy living. Please do not hesitate to call us with any questions or concerns, or better yet – come in for a visit!

Tranquil Therapeutic Solutions
650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
Clinic: 519-265-3799
info@ttsguelph.com
www.ttsguelph.com

Interested In Acupuncture? Read These Tips.

TTS Guelph @ 10:49 pm

Acupuncture is an old method of healing that a lot of people have little knowledge of. People think it’s all about being stuck with needles, but there is much more involved. There is a lot of skill involved in being aware of where to place the needles and the amount of pressure that needs to be applied. This articles contains a lot of information about this mystical healing method.

Educate yourself about acupuncture before you make your first appointment. You will encounter needles. They are essential in this treatment. If you don’t like, try not to let that stop you. Talk to people who have tried acupuncture to find out more about the needles and ask whether or not they experienced pain.

Acupuncture is amazing at helping you to de-stress. It helps by calming the nervous system which allows you to better manage the everyday stressors of life. If you approach your acupuncture treatment as a chance to relax and get in touch with your body and mind, you will reap the benefits.

If you are preparing for an acupuncture treatment, make sure to talk to your doctor ahead of time and notify him or her about any medications you are taking. That includes vitamins as well. He or she may want you to stop using some of them while you are receiving treatment.

Prior to booking your appointment to see an acupuncturist, you must realize and accept the fact that there will be needles used. Many first time patients panic when the see the needles at first. If you can accept this fact prior to going to your appointment, you will better be able to relax and the treatment will be more successful.

Remember that acupuncture effects take time to make a difference. You can’t expect you see results after a single acupuncture session. You generally have to attend several sessions before you start seeing the benefits. Make sure you stick with your scheduled sessions so that you can achieve those great results.

Make sure you don’t see your acupuncturist on an empty stomach. You’ll want to eat a full meal about 2 hours before your session. If you go to a session hungry, you may wind up feeling dizzy or lightheaded. You want your sessions to make you feel better, not worse.

Watch out for any acupuncturists that claim this treatment can cure serious diseases, like HIV or cancer. Acupuncture has been known to help relieve some issues naturally, but it is not something that can replace treatments by medical doctors for something as serious as cancer. It is important that you are aware of this fact. If you are going through a serious illness, do not stop visiting your doctor.

If you are nervous about acupuncture, schedule a time to meet with a practitioner and just talk before you begin treatment. Oftentimes, you can get a lot of questions answered and some clarification about your concerns from an initial consultation. This can help to ease your mind, making your treatment process that much more effective.

The best way to undergo an acupuncture treatment is to look at it as a time to rest. Close your eyes and simply zone out, or take the time to practice meditation and positive affirmations. Listening to soothing music can sometimes help. If you can relax, your session will be a pleasant and more effective one.

Acupuncture is recognized as an effective treatment for a lot of different ailments and diseases by the medical world. If you are considering having this type of treatment, you might want to check with your insurance company first. Many insurance companies will actually cover the cost of acupuncture treatments.

Many people are concerned about the price of acupuncture. Luckily, more and more insurances are covering acupuncture sessions, especially if it is helpful for a medical condition, such as treatment for radiation side effects and migraines. If you are unsure if your insurance will cover acupuncture, just give them a call and ask them.

Take your time when getting up from the table after an acupuncture treatment. You should get up very carefully and move slowly as you leave. Take a few minutes to relax and sit before going home if you need to. Eat a healthy snack if you want to get rid of your dizziness.

Acupuncture doesn’t fix anything instantly. A lot of times, you need repeated treatments. Do not miss any of your sessions if you want the best results. You must commit to all of the sessions to see true relief form your pain.

Make sure that you make your needs known to the acupuncturist. They are not mind-readers and will not know what is troubling you unless you tell them. If you let them know about the pain in your back, they can focus the acupuncture session on that area. This will ensure that you get the most benefit from your sessions.

In most areas, an acupuncturist has to have a license. Ask to see this as you are interviewing your potential choices. These licenses often call for thousands of hours of training along with being re-certified from time to time. Actual medical doctors don’t need a license to practice acupuncture, though.

From healing a wound to preparing for surgery, acupuncture has a treatment which will help. Now you possess the information necessary to get the treatment your condition requires. The quicker you address your issue, the happier you will be.

Dr. Kelvin Man, Chiropractor

Dr. Man is passionate about health and is excited to be a team member at Tranquil Therapeutic Solutions to help patients achieve their goals.

Modalities Include:
Spinal Manipulative Therapy • Acupuncture • Myofascial Release • K-Taping • Massage Therapy

Tranquil Therapeutic Solutions
Health & Wellness Centre

650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7
519-265-3799

www.ttsguelph.com

From The Desk of Dr. Phil- When Is The Best Time To Exercise?

TTS Guelph @ 10:41 pm

What’s the Best Time of Day to Exercise?

The time of day you work out gets a lot of attention, but is it really that important? Let’s dig deeper and take a look at the reality of how much the time of day you work out can affect your results. I’ll also share with you the five best times of the day that you should work out.

1. When you WILL work out.

While this may seem obvious, you should not lose sight of the fact that exercise is almost always preferable to no exercise. While technical “nitpicking” can help make your fitness journey easier, it can also work against you if you get too wrapped up in it. Exercise and healthy eating will always trump all other advice. I’ve seen every excuse in the book, including “I missed my optimal window for training so I skipped today’s workout.” Don’t let this happen. Unless you’re injured, sick, or over trained, exercising is better than not exercising. Schedule your workout when you have the best chance of getting it done.

2. When you FEEL the best.

There are times during the day when you will have a slight physiological advantage if you work out during them, but none of those trump the psychological edge you have if you feel like exercising. As simple as this sounds, effort equals results more than any other one factor. This means that if you’re a night owl, work out at night. Morning person? Work out first thing in the morning…you get my drift. Anytime you’re in the mood to really Bring It will work because, by far, the biggest physiological changes happen to your body when you push yourself further than you’ve pushed yourself before. There’s a reason the P90X® mantra is “Bring It.” The closer you get to putting in 100% effort, the more you force your body into an adaptive state, which is exactly where it needs to be in order to change.

Woman and Man doing Stomach Crunches

3. When your glycogen stores are full.

Bike RiderNow, let’s get technical. Your body can push itself anaerobically longer and harder if you begin your workout with a full tank of muscle glycogen. This will let you lift more weight, jump higher, move faster—pretty much improve every important aspect of every workout that’s not tied to recovery or aerobic efficiency.

Glycogen is mainly recharged by carbohydrates, and is extinguished very quickly with exercise, brain activity, and most other tasks. This means it fluctuates throughout the day and is always highest immediately after you digest a meal containing carbohydrates. This means—depending on your eating schedule—your body is probably primed for peak exercise in the late morning, afternoon, or early evening.

At night, your body can store glycogen, meaning that it’s possible to wake up and train in the morning before you’ve eaten and still have enough energy to get through a workout, but this is a theoretical scenario. Most of us, especially when we’re training hard and not eating a ton, will burn through glycogen recovering from the prior day’s activities. The result is that those early morning workouts can lead to something called “the bonk,” which is what happens when your body runs out of glycogen. Essentially you lose the ability to push your anaerobic realm, and you feel like you’ve hit a wall.

Bonking is not one of those “good pain” times. When your body is out of glycogen, it starts to break down muscle tissue and you quickly begin to offset the fitness gains you’ve made. It’s inevitable that it will happen to you at some point. When it does, don’t try and push through. Instead cut your losses and get on the recovery program by eating, resting, and then reevaluating your eating schedule and/or choice of workout times.

If exercising when your glycogen stores are low is the only time of day available, you can fix the situation nutritionally. If it’s first thing in the morning, eat a half or a whole banana or drink a half or a full serving of Results and Recovery Formula® (depending on how long you’re training) before you start your workout. If that helps, try adding another serving of complex carbohydrates to your evening meal and then skip the banana. If that doesn’t work (you’ll know if it doesn’t—bonking isn’t subtle) it means you’re on a nutritional edge and aren’t eating enough calories to recover from your workout program. It’s time to reevaluate your daily caloric intake.

4. In the morning on an empty stomach.

Woman Eating an StrawberriesIn the morning, before you’ve eaten, your body is forced to utilize its fat stores for energy, and you can train your body to be efficient at doing so, which is cool. You’re also “burning fat,” which sounds even cooler (although it’s not nearly as effective as “burning glycogen” when it comes to losing body fat). While fantastic, in theory, it’s not if you force your body into a situation where you bonk.

You won’t bonk, however, unless you’re training anaerobically (in other words, hard—as in your heart rate is pegged during parts of the workout). This means easy workouts can have added benefits if done in the morning on an empty stomach. This is why during programs like P90X Doubles, the easier workout of the day is scheduled in the morning.

5. At night before bed.

This time of day is last for a reason. Unless it is really the only time you will work out or the only time you feel the best, you should probably avoid it.

Working out directly before bed can affect your sleep. Most people have a hard time getting to sleep after a workout because exercise can throw off your melatonin, the hormone that regulates sleep, among other things. This isn’t ideal because sleep is very important for recovery. It’s when your body naturally produces most of its own performance-enhancing drugs in the form of hormones. Anything that hurts your ability to sleep should be eliminated if possible.

Exercise also utilizes a lot of nutrients, which are further depleted at night. If you’re on a strict diet, perhaps trying to lose weight, you run further risk by training and then not eating to recover from the workout prior to bed. If you’re on a low-calorie diet and plan to train hard at night, you should follow your workout with, at least, a nutritional recovery strategy (Results and Recovery Formula or equivalent), if not a small meal before going to sleep.

Couple SleepingI’m not the norm, so I’ll play the counterpoint to my point as I can fall asleep (and often sleep much better) immediately after a very hard workout. If you’re like me, there’s nothing wrong with training at night. Just follow nutritional protocols that don’t leave you depleted and starving when you wake up. I’ve done this and it can be so severe that you wake up in the middle of the night, a common issue with bodybuilders and fitness trainers getting ready for competition. This is not ideal as it means your body is essentially bonking during sleep. And while that’s okay if your goal is to pose in front of a crowd with absurdly low body fat, like a bodybuilder, it’s also a sign of starvation and, if done too long, will cause your body to begin to shut down its metabolic processes.

The bottom line is that everyone’s body responds differently. We all need to exercise and most of us can eat better. In between are a lot of individual variables. When it comes to getting your best possible workout, psychology often trumps physiology. Exercise when you can and pay close attention to your performance. Then choose your preferred workout time based on your results. It’s really that simple.

 

Written by Steve Edwards (Thanks Steve!)

Dr. Kelvin Man, New Wellness Packages

TTS Guelph @ 7:07 pm

Taking care of your health and well being should not break the bank.  So here at Tranquil Dr. Kelvin Man has put together some great wellness packages that will make getting the treatment you need a lot easier.

If you are looking for something different please call our office and we can help you find a plan that fits your needs at 519-265-3799.

WELLNESS PACKAGES  

SPECIAL OFFER

  • (1) Adjustments + (1) 30 min massages = $88.00
  • (2) Adjustments + (1) 30 min massage = $126.00
  • (4) Adjustments = $152.00

Please Note: Pre-paid plans DO NOT EXPIRE, and are non-transferable

Dr. Kelvin Man: 

Dr. Man is a strong believer in the wellness and holistic approach to health and as such, provides blend of techniques including diversified chiropractic technique, gentle mobilizations, acupuncture, myofascial release and is also a K-Tape Certified provider.

Dr. Man is passionate about health and is excited to be a team member at Tranquil Therapeutic Solutions to help patients achieve their goals.

Modalities Include:

Spinal Manipulative Therapy • Acupuncture • Myofascial Release • K-Taping • Massage Therapy

Tranquil Therapeutic Solutions

Health & Wellness Centre   650 Scottsdale Dr. Unit 2-C, Guelph, ON N1G 4T7

519-265-3799

www.ttsguelph.com

***** Note: Many of the services at Tranquil may be covered by your workplace benefits*****

Three Ways to Increase Metabolism From The Desk of Dr. Phil

TTS Guelph @ 12:26 pm

Now that you’re older, does even looking at a bag of potato chips make you feel fat? Do you feel your energy and metabolism crawling to a stop? You’re not alone. A slower metabolism affects the majority of people with age. The good news is there are ways to manipulate metabolism to make it more efficient.

Metabolism is the rate at which food is converted to energy (calories) and used, aka burned, by the body. The human body is a complex machine with millions of processes going on at any given time. Each of these requires energy. The faster the body burns through energy, the less likely a person is to gain weight.

One thing to remember is that metabolism is actually the opposite of stagnant—it’s ever changing. Genetics play a part, but environmental factors also have a large influence. Most environmental factors are “short-term boosters”—meaning they increase your metabolism for a few hours. Certain foods and intense exercise are two examples of these. Conversely, by regularly choosing foods that increase metabolism, and working out at a high intensity, “short-term boosters” become “long-term boosters” and metabolism is continuously in high-gear.

Raising the Metabolism Bar

The biggest factor in increasing metabolism? Having more muscle. Since muscle is a metabolically active tissue, the more of it you have, the more energy it takes to maintain it, and the more calories you burn. You can think of muscle like a house constantly undergoing construction. Proteins within the muscle are continually being turned over and replaced. All of this uses energy and calories whether you’re in the gym or just sitting on the couch watching your favorite TV show.

Resistance training is key for achieving muscle gains, since this will increase the rate of muscle turn-over and rebuilding (1). If you’re not familiar with the techniques of weight training, it may be best to focus on large muscle groups—chest, back, shoulders, and legs—for maximum metabolism results. In the gym, that means doing exercises that will train these areas specifically, such as the chest press (chest), lat pull down (back), shoulder press (shoulder), and squats (legs).

Exercise Boost

Apart from resistance training building more muscle, how else can you boost muscle-building and metabolism in the gym? Think intensity. Most people understand that exercise burns calories, but when people associate exercise with fat loss, they generally think of calories they are using in the moment. But the difference between exercise improving your metabolism over the short term (during exercise) as opposed to the long-term is intensity.

Unfortunately, most people often fail to take exercise intensity into account. They go to the gym for an hour or more, participate in Zumba or other aerobic-style classes, or get on the treadmill for their 45 minutes, yet see little changes to their bodies because they’re not exercising hard enough. Exercise intensity not only determines the extent of muscle building and cardiovascular improvements, but it also determines how long and to what extent you’ll burn calories after you finish your workout (2).

The harder the activity, the faster and harder the heart beats to deliver oxygen and blood to muscle. When a person is exercising at 80 percent of their maximum capacity, they are exercising at “high intensity.” High-intensity exercise is shown clinically to raise metabolism, likely because it’s more difficult for the body to adapt to the exercise, so you end up burning the maximum amount of calories during and after your workout. If you haven’t already, you should incorporate high-intensity interval training (HIT) into your exercise regimen for metabolism-boosting effects that will last much longer than just during your workout.

Muscle-Building and Thermogenic Foods

The best way to support muscle-building for long-term increases in metabolism is to feed your body protein. And you need a high-quality protein such as whey that’s been shown to be more effective for muscle-building than other proteins (3). In fact, foods rich in whey protein have even shown in studies to boost metabolism longer in comparison to other types of protein-rich foods like those containing soy (4).

When foods such as protein boost metabolism they are considered to be thermogenic, which means they require a high amount of calories just to be digested. The more calories used in the digestion process, the less that can be used by the body or stored as fat, and metabolism will increase.

In the case of protein, it takes 20 to 30 calories out of every 100 calories you eat of it just to be used on digestion. In comparison, it takes 5 to 10 calories out of every 100 calories of carbohydrate you eat for digestion, and 0 to 3 calories for fat (5). Eating meals higher in protein, such as IsaLean Prowith 36 grams of protein, will increase metabolism within the few hours following consumption. Another nutrient that achieves this and is also in IsaLean Pro in a good amount is fiber, so be sure to choose fiber-rich foods whenever possible.

Its not just protein and fiber that have thermogenic properties, either. Green tea, black tea, and yerba mate all contain caffeine along with compounds called catechins that work to raise metabolism. e+ Natural Energy shot contains both green tea and yerba mate, supporting its ability to assist in weight management (6). Capsaicin, found in chili peppers and cayenne pepper, is another thermogenic compound, and is found along with green tea extract in another Isagenix product meant to support weight management, Natural Accelerator (7).

If trying to manage your weight and you feel like your metabolism is holding you back, know that conscious hard work can make a difference. Gaining more muscle with the right type of exercise and supporting that muscle with the right kind and amount of protein, along with choosing other thermogenic foods can rev metabolism back up to high-speed.

References:

  1. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
  2. Børsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med, 2003;33(14):1037-60.
  3. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond) 2012;9:57.
  4. Acheson KJ, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr2011;93(3): 525-534.
  5. Ravn AM, Gregersen NT, Christensen R et al. Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials. Food Nutr Res 2013;57.
  6. Diepvens K, et al. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp Physiol. 2007;292(1):R77-85.
  7. Janssens PL, Hursel R, Martens EA, Westerterp-Plantenga MS. Acute effects of capsaicin on energy expenditure and fat oxidation in negative energy balance. PLoS One 2013;8:e67786.

For more information please connect with me at drphil.isagenix.com or personally at drphil@sentex.net

Original Article by Live Long, Live Healthy by Isagenix

10 Top Reasons For Drinking Lemon Water Each Day

TTS Guelph @ 8:45 am

I start out each day with a large glass of room temperature lemon water. Lemons are rich in vitamins and minerals, particularly vitamin C, an antioxidant that boosts the immune system, protects against cardiovascular disease and even has cancer-fighting properties. Incorporating warm water with lemon juice into your diet is an easy way to meet the daily recommended allowance for vitamin C and keep your body functioning smoothly. According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.

10 Reasons You Should be Drinking Lemon Water Every Morning:

1. Boosts your immune system

Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Hydrates the lymph system

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t perform all of its proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration(2)!

3. Enhances Mood

Lemon energizes you and it enhances your mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes.

Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

4. Detoxes the Liver

According to NaturalNews.com, the citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

5. Aids in Digestion

Not only will this killer combination relieve indigestion, it will also help flush you out. It encourages the liver to produce bile, which is an acid that is required for digestion. Efficient digestion reduces heartburn and constipation.

6. Balances pH

Drink lemon water every day and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

7. Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #6) lose weight faster.

8. Acts as a gentle, natural diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

9. Clears skin The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

10. Freshens breath

Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this. I admit, I am slightly worried about it.

Alright I know I said 10 but lemons are so incredible I had to share 2 more reasons to start your day with warm lemon water!

11. Stress Relief

Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

12. Whole Body Health

Lemons and limes are high in potassium. Potassium is an important mineral that works with sodium for smooth electrical transmission in the brain and nervous system. Depression, anxiety, fogginess, and forgetfulness can often be traced to low potassium blood levels. That same nervous system needs potassium to assure steady signals to the heart. So your heart health is improved from the lemon water’s potassium(3).

* Don’t use bottled lemon juice as it can contain sulphites, which a lot of people are allergic to and well, are just plain unhealthy.

Thank you for writing it Michelle Toole

Saturday Appointments NOW Available For All Services

TTS Guelph @ 7:47 am

The Family Healthcare Team at Tranquil provide personalized and consistent care to all of our clients. Our services include Chiropractic Care, Physiotherapy, Osteopathy, Naturopathy, Registered Massage Therapy, Mobile Massage, Custom Orthotics, Acupuncture, and more.

*****Book a Saturday Appointment at Your Convenience*****

RELAX, RESTORE, REJUVENATE
Call: 519-265-3799
Visit: 650 Scottsdale Drive, Unit 2-C, Guelph, ON

Ask us about our amazing referral reward program

Refer a friend or family member and receive $20 towards your next visit!

Dr. Phil’s Sharing Muffin Top Madness & Isagenix

TTS Guelph @ 11:01 pm

Some great information to share from Dr. Phil below.  And, for more potentially life changing information check out drphil.isagenix.com

Don't go mad trying to lose your muffin top--do it the right way with these tips.

Don’t go mad trying to lose your muffin top–do it the right way with these tips.

Click here to meet Dr. Phil the Wellness Consultant.

By Michael Colgan, Ph.D.

Even with a stringent diet and exercise program, the Chihuahua on the belly and muffin atop the hips often refuse to leave the building. In many folk who hit this plateau, there is usually a lot more visceral fat hidden deep inside, plumping them up like a goose.

You can’t see visceral fat. It hides around your liver and kidneys, intestines and reproductive system. Visceral fat clings to your organs. It can add 3 to 6 inches to your waist and hips even after you lose most of the pooch and muffin top.

The Internet, Facebook, and YouTube portray hundreds of exercise programs claiming to get rid of muffin tops. The beautiful and well-intentioned young men and women who present them (most of whom never had a muffin top) seem to have forgotten their high school human biology. Fat oxidation (fat burn) by the body is unrelated to the particular muscles being worked. Fat is taken from throughout the body and used through a complex process to provide energy. No matter how hard you do these exercises, you will not budge the muffin.

Here’s the bottom line: You are exercising particular muscles. You are not exercising the fat that surrounds them. You are hardly affecting that fat at all. A solid hour of muffin top exercises in the gym uses less than half an ounce of fat (1). And that is fat from the whole body fat store, not just from around your hips. You can’t spot reduce fat. No matter how much the muscles ache, an insignificant amount of the energy burned comes from the fat surrounding them.

These abominations of exercise, including leg lifts, sit-ups, knee kicks and bum wiggles, are usually done lying on the floor. They have zero effect on muffin tops. Standing exercises are just as bad. Often targeted to small muscles like the obliques, standing muffin top “melters” such as side bends with dumbbells, and twists with a pole on your shoulders may cause you to quickly feel a burn in those muscles. But they burn insignificant amounts of fat from that area–less than a tenth of an ounce per hour of work.

In fact, these exercises can actually make muffin tops worse. Over a period of months the exercises develop the targeted muscles; however, most of the overlying fat remains, while the muscles grow bigger. This is especially so with the obliques, those two muscular bulges at the sides that work to twist the body. The net effect is an increased waist, making the muffin top look even bigger.

Working with top modeling agencies who want their models to have hips the size of their bust and a waist 10 to 12 inches smaller than both, we know that neither particular exercises nor starvation diets work. Exercises increase muffin tops and starvation strips off your subcutaneous fat (the fat that you can pinch) before touching visceral fat.

Starving and exercise targeted at muffin tops are useless for models, who depend on their looks for a living. We had to develop some special strategies to remove the muffin and the visceral fat. Together with decent proteins, such as Isagenix® IsaLean® Shake every day, and the full complement of micronutrients provided by the Ageless Essentials™ Daily Pack, these strategies have helped many people lose fat in a healthy way including those in the modeling industry.

Lose Your Muffin Top Through Thermogenesis

Thermogenesis means creation of heat. When you are not exercising, the body creates heat through activating a mechanism called brown-adipose-tissue (BAT). Activating BAT permits production of heat directly from body fat without going through the energy cycle or being burned in muscular activity (2). That is, you can lose body fat without moving a muscle, even while you sleep. Animals that hibernate, such as the grizzly bear, activate BAT to burn up to one quarter of their total bodyweight during winter without any exercise.

Most fad diet and exercise programs do not activate BAT—they do just the opposite. If you go on sudden food restriction yet force yourself to exercise excessively, the body automatically turns down heat production and drastically reduces energy production as a defense mechanism to conserve fat. That’s why strict dieters generally feel cold and exhausted, and tend to stop exercising after a while.

Scientists used to think that thermogenesis would not work for people, because, unlike bears, humans cannot hibernate. A hibernating bear can lose 300 pounds of fat while it sleeps, as its body converts fat directly to BAT, which then creates the heat required to keep it from freezing over the winter. Recent technology, however, has allowed us to measure human BAT. Though not as efficient as bears, the body of a 40-year-old man or woman can make sufficient BAT to provide 15 percent of their total energy, and get all of it from body fat without any exercise (3).

There are four steps to activate thermogenesis to burn fat. You need to follow all of them carefully to succeed. Make them a habit along with IsaLean Shakes and Ageless Essentials Daily Pack, and your muffin will slowly disappear.

Step 1: Melatonin

The first and most important step in increasing thermogenesis is to use melatonin. Melatonin is the hormone that turns on in the brain for your sleep cycle. It’s no accident that bears turn on copious melatonin to activate BAT during the sleep of hibernation. In bears and humans, melatonin is essential to convert white body fat to BAT and heat (4).

After about age 20, melatonin declines in the human body. By age 40, it has declined by half. You can get some melatonin from almonds, sunflower seeds, coriander, cardamom, and mustard greens. Unless you eat a lot of them, however, it is insufficient to activate much BAT (5).

The alternative is to supplement with melatonin. But most melatonin pills do not work. About 90 percent are deactivated by digestive acids in the gut. A liquid melatonin spray such as the IsagenixSleep Support and Renewal spray is much better. It’s quickly absorbed so that it can more easily pass through the blood-brain barrier into the brain.

For stubborn fat loss we have used up to 15 milligrams of liquid melatonin taken right before bed every night and held in the mouth for 30 seconds. Some folk sleep too soundly on that much and wake up groggy. So, if you use it, start with 1 to 3 milligrams.

Step 2: Sleep

Inadequate sleep disrupts BAT activity. So you have to get sufficient sleep (about 7 to 8 hours). To ensure an effective melatonin rhythm, sleep in the natural dark cycle rather than during daylight hours to optimize melatonin production. It can also help to sleep in a room at a cool temperature, which encourages heat production.

Don’t use your cell phone or computer in bed. The wavelength of light used to backlight these devices effectively turns off your melatonin rhythm (6). Alternatively, you can get an app called f-lux. F-lux changes the backlight wavelength so that it does not affect melatonin.

Step 3: e+ Natural Energy Shot for Morning Thermogenesis

To continue the thermogenesis and fat loss after you wake up in the morning, take a strong cup of coffee on an empty stomach. The Isagenix e+ Natural Energy Shot with its botanicals from green tea and yerba mate may be even more effective (7,8).

Also, do some light exercise for just 5 to 15 minutes to raise your metabolic rate when you wake up. We encourage push-ups, crunches, lunges, squats, and high kicks. But even walking the dog will work. Do only what you know you can do again tomorrow because missing a day puts you two days behind. Make this routine a habit and thermogenesis can continue for up to four hours afterwards (7).

Remember, each day you get a new 24-hour circadian cycle of growth and development that controls all the function and growth of your body. Whatever you do during each cycle will reflect in your growth that night. If you miss a cycle it is gone forever. Learn to live in tune with your circadian cycles, each one born pure and new, ready to be made your personal masterpiece.

The botanicals in the e-shot, especially the epigallocatechin gallate (EGCG), in green tea, make it likely more effective than coffee (7,8). The Isagenix Brain Boost and Renewal, designed for use in the morning, is also a good way to get more EGCG. It contains 40 milligrams per dose. For muffin tops in fitness and fashion models, we use 100-300 milligrams EGCG every day.

In a recent controlled study, two groups of healthy men used a moderate reduced calorie diet plus tea for 12 weeks. One group had green tea extract added to the tea to yield high levels of EGCG. The group consuming the higher levels of EGCG lost an average of 5.4 pounds of body fat, approximately twice the loss of the control group. One important finding was that much of the fat loss was visceral fat from around the organs (8). Loss of visceral fat can help reduces the appearance of muffin top.

4. IsaOmega Supreme for All-Day Thermogenesis

To turn on thermogenesis, the body has to produce proteins called “uncoupling proteins.” These uncouple the use of some of our oxygen from the production of ATP (our energy molecule). The oxygen can then go direct to production of heat by mixing with and burning the BAT you have activated. But whenever its visceral fat that is under threat, the body turns uncoupling proteins way down.

Recent research shows that high levels of the long-chain omega-3 fats EPA and DHA, from marine sources strongly turn up the uncoupling proteins again (9). Isagenix IsaOmega Supreme is a great source. As with every nutritional supplement, you should start low and slow. Spread out use with each meal during the day to aid digestion.

Summary Steps to Really Melt the Muffin:

1. IsaLean Shake and Ageless Essentials Daily Pack
2. Melatonin from Sleep Support and Renewal spray every night.
2. Sleep in a cool, dark, and quiet room 7 to 8 hours every night.
3. Use e+ shot, and Brain Boost and Renewal each morning.
4. Get enough EPA plus DHA (8 grams from IsaOmega Supreme) spread throughout the day.

As with all supplementation, use these fat-loss strategies at your own choice and risk. Given the right information your body has ample power to make it fit and healthy.

References

1. Melanson, EL, et al. Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation. Exerc Sport Sci Rev. 2009 April; 37(2): 93–101.doi: 10.1097/JES.0b013e31819c2f0b
2. Stock MJ. Thermogenesis and brown fat: relevance to human obesity. Infusionstherapie, 1989;16(6):282-284.
3. Giralt M, Villarroya F. White, brown, beige/brite: different adipose cells for different functions?Endocrinology. 2013 Sep;154(9):2992-3000. doi: 10.1210/en.2013-1403.
4. Jiménez-Aranda A, et al. Melatonin induces browning of inguinal white adipose tissue in Zucker diabetic fatty rats. J Pineal Res. 2013 Aug 12. doi: 10.1111/jpi.12089.
5. Colgan M. Sound Sleep. American Fork UT: Sound Concepts, 2012.
6. Wood B, et al. Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied Ergonomics 2013 Mar;44(2):237-40. doi:10.1016/j.apergo. 2012.07.008.
7. Westerterp-Plantenga MS. Green tea catechins, caffeine and body-weight regulation. Physiol Behav. 2010 Apr 26;100(1):42-6. Doi10.1016/j.physbeh.2010.02.005.
8. Wang H, et al. DJ: Effects of catechin enriched green tea on body composition. Obesity (Silver Spring) 2010, 18:773-779.
9. Flachs P, et al. Cellular and molecular effects of n-3 polyunsaturated fatty acids on adipose tissue biology and metabolism. Clin. Sci. (Lond.) 2009;116:1–16.

Massage Away the Winter Blues, Denae Boshart, RMT

TTS Guelph @ 10:56 pm

Massage Away the Winter Blues: Get Rid of Fatigue and IrritabilityHow can a massage help in beating the winter blues?

By beatthewinterblues.info

To know the answer to that question, you have to understand how a massage works to the recipient’s benefit. Massage is a somatic therapy where the soft tissues of the body are manipulated in order to reduce tiredness or irritability and improve the circulation.

Therefore, the treatment is often recommended to alleviate symptoms related to depression and stress. The ancient healing art dates back as far as the Ancient Egyptians but was also used to heal ailments that involved the circulation and joints by the Ancient Persians, Hindus, and Chinese too.

Besides Depression, A Massage Can also Alleviate the Symptoms of a Number of Conditions
The therapy has also been proven to be effective in relieving such chronic conditions as:

  • High blood pressure;
  • Diabetes,
  • Arthritis;
  • Lower back pain;
  • Bursitis; and
  • Infertility.

People Suffering from Winter Depression are Good Candidates for Massage Therapy
People suffering from winter depression have reported excellent results from massage therapy as the bodywork is especially designed to relieve the tension and fatigue that causes people to suffer physically and psychologically. A massage increases immune system functioning and also helps people who smoke to quit the habit as well.

A Massage Relaxes the Muscles and Increases One’s Level of Energy
There are over 250 types of somatic therapies or kinds of massage that are used in bodywork. Therefore, therapists can employ a combination of techniques. Basic applications can include compression, rocking, tapping, stroking, and kneading the tissues. Techniques provide revitalization to the energy systems of the body as well as relaxation for tense and tired muscles and joints.

Scented Oils and Lotions Provide the Recipient with an Overall Feeling of Calm
Practitioners use scented lotions and oils to lessen friction to the skin and supply a bit of aromatherapy, all which supplies the recipient with an overall feeling of calm. If you opt for a full-body massage, the bodywork will include the arms, legs, back, feet, head, neck, hands, and shoulders.

A Good Antidote for Treating Seasonal Affective Disorder
For most people experiencing winter blues symptoms, this type of therapy is indeed a good antidote for treating SAD. In addition to eating nutritionally sounds meals or obtaining light therapy or counseling, a massage is an excellent way to enhance the outlook of anyone suffering from the winter blues as well as lessen the incidences of fatigue or anxiety.

The Therapy is Suggested for Pregnant Women who are Suffering from the Winter Blues Too
In addition, massage therapy can also extend to pregnant women too who often cannot take certain antidepressants because of possible adverse side effects. Pregnancy massages can lessen swelling in the legs, feet and arms, relieve muscle and joint pain, and alleviate the sadness and anxiety associated with winter depression.

To learn more or to book an appointment contact Tranquil Therapeutic Solutions by calling (519) 265-3799.

Registered Massage Therapy:
Swedish, Deep Tissue, Pre & Post Natal, Sport
30 minutes $45
45 minutes $60
60 minutes $80
90 minutes $100

Click here to learn about all of the services Tranquil offers.