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Why ice doesn’t help an injury

TTS Guelph @ 5:49 am

New research shows that icing an injury may even make it worse

FP/Getty ImagesFP/Getty Images

Gary Reinl has an ice pack at home that he’s saving for a special occasion. Despite decades of experience in the sports medicine industry, he’s not keeping it in the freezer in case someone has a sprained ankle that begins to swell. Quite the contrary. He is holding onto the ice pack for the day when no one asks for ice to nurse injuries. “My goal,” he says, “is to take it to the Museum of Questionable Medical Devices and have it displayed there.”

The first instinct of countless coaches and parents is to get a cold pack on an injury right away. Icing restricts blood flow to the area, which helps numb pain and keep initial swelling from getting out of control. But Reinl is part of a small chorus of voices trying to convince people that what they have believed for decades might be wrong. Years ago, he was exploring the literature to see how he could use ice more effectively when treating injuries, when he realized the research was inconsistent. “It didn’t make any sense to me,” he says. “I thought that, if everybody is icing, it must be good.” He has since written a book, Iced! The Illusionary Treatment Option, and dubbed himself “the anti-ice man.”

Research on the efficacy of ice is, in fact, more tepid than many might think. “Ice is commonly used after acute muscle strains, but there are no clinical studies of its effectiveness,” noted a 2012 study in the British Journal of Sports Medicine. Some studies say this practice could be counterproductive in the long run. “Topical cooling (icing) . . . seems not to improve but, rather, delay recovery from eccentric exercise-induced muscle damage,” according to a 2013 study published in the Journal of Strength and Conditioning Research.

And yet, since the late 1970s, medical practitioners have often treated an injury with RICE (rest, ice, compression and elevation). It’s an easy formula to remember: RICE is nice. The term was coined by Dr. Gabe Mirkin, a former assistant professor at the University of Maryland, in the bestselling Sports Medicine Book published in 1978. But even he has changed his mind. “Nobody believes in rest anymore,” he says. “You can get a hip replacement and you’re on the bike 12 hours after surgery.” As for ice, “there is no data to show that ice does anything more than block pain,” he says. “And there is data that shows it delays healing.” The mnemonic he made famous, however, remains prevalent. “RICE is just something that stuck—and it’s wrong,” Mirkin adds. “I’m partially responsible for this misinformation.”

Even top sports-medicine experts haven’t caught up to his thinking. Basketball superstar LeBron James is frequently spotted icing his knees after practice. The same goes for soccer players. Jake Joachim, head athletic trainer for the Vancouver Whitecaps, agrees there is a dearth of evidence about ice’s effectiveness. But, he says, “if there’s a tremendous amount of swelling, my No. 1 thing is to return function. Part of returning function is getting that swelling out.”

Dick Hartzell, author of Don’t Ice that Ankle Sprain, has seen baseball pitchers icing their shoulders. “It should be illegal,” he says. “The whole world needs to change on treating sprained ankles and bruises.” The 73-year-old invented the Flexband—a giant rubberband—that can be used for gentle resistance, or traction, exercises.

He has spawned believers. Three years ago, John Paul Catanzaro was trimming branches in his backyard when he rolled his ankle. “It’s almost a knee-jerk reaction. Something happens. Put ice on it immediately,” the certified exercise physiologist says. But he went against his instinct and thought to try something he’d read in Hartzell’s book. He got out a stretch band, rigged it to his chin-up bar and started doing simple movements for his ankle. The next morning when he woke up, there was no pain or restriction in motion. “It really opened my eyes,” Catanzaro says. “The worst thing you can do is put on the crutches and rest it.” Now when clients come to his training facility in Richmond Hill, Ont., with an injury, he tells them to forget about RICE. Instead, he recommends movement, elevation, traction and heat. It has its own memorable acronym too: METH.

ICE EXTRA [Print]

Cost Effective Ways to Sneak More Protein Into Your Diet by Dr Phil The Wellness Consultant

TTS Guelph @ 5:38 am
A bowl of Legumes
The food service industrial complex in this country has made it incredibly cheap to consume two of the three sources of energy—fat and carbohydrates. Of course, those also happento be the two that decades of conflicting dietary fadshave been determined to limit.Outside those suffering kidney or liver disease, however, protein is rarely the target of dietary restriction. It also needn’t require consumption in large, expensive slabs.Deriving most commonly from meat, protein typically requires tons of feed, megaliters of water, and hundreds upon thousands of road miles to transport, contributing to its cost. In fact, according to PETA, it takes over 11 times as much fossil fuel to yield one calorie of animal protein as it does to yield a calorie of plant protein.To give you an idea of what a typical protein costs, organic chicken breast registers at about 8¢ per gram of protein and is likely only rising, with drought, disease, and supply shortages driving up the per-pound cost of livestock nationwide.But those trying to maximize protein on a budget have options. Behold these nutritional cheat codes for working more protein into your diet on the cheap.

Rye Berries

The collard greens of whole grains, rye seeds can be tough to cook with, but are loaded with additional nutrients, including magnesium, iron, and fiber. Historically regarded as “the poverty grain” for their durability on poorer soils, rye berries don’t taste like rye bread, the flavor of which actually comes from caraway seeds. They’re an incomplete protein, though, so boil them up the way you would rice alongside the next entry on our list…

Where to buy them: Two dollars gets you a pound of them at Whole Foods, or you can order five pounds at Breadtopia.com for about four bucks.

Value: 3.5¢/gram of protein

Lentils

Exceeded in protein among all legumes by only soybeans and hemp, lentils are also high in folate, fiber, and, well, flatulence. Red lentils boast the shortest cooking time of the bean’s six varieties but, like rye berries, lentils are an incomplete protein requiring the consumption of complementary foods (see above) within 24 hours for proper synthesis. You’ll get a lot of carbs in the process, but fewer than in a helping of rice and beans, with almost three times the protein.

Where to buy them: A one-pound bag of house-brand lentils at Wal-Mart costs just over a dollar.

Value: 0.8¢/gram of protein

Peas

As high in protein as any vegetable (8 grams per cup), green peas are also rich in vitamins B1, B6, and K, phosphorus, and dietary fiber. Available in three forms—fresh, dry, and frozen—they can be cooked, tossed into salads, or popped like nuts.

Where to buy them: A two-pound bag of generic frozen peas can be purchased from just about any grocery store in the known universe for less than $2.50.

Value: 5.4¢/gram of protein

Keep in mind that rye berries, lentils, and peas are primarily carbs. So when you eat them, that’s what you’re getting the most of, but they’re “good,” fiber-dense carbs, making these foods nutritional multitaskers.

Eggs

It’s no surprise to see eggs on a list of protein sources, but it may surprise some to see them among the cheapest. One carton yields 72 total grams of protein, though the per-egg amount drops to 3.6 grams when separated, something the saturated-fat-conscious should consider. Hormone- and antibiotic-free organic eggs typically run about a third more, but are still a (healthier) protein bargain.

Where to buy them: One carton of conventional eggs averages $2.12 according to the US Bureau of Labor Statistics, and is among the most ubiquitous foods in America.

Value: Approx. 2.9¢/gram of protein (conventional), 4.2¢/gram of protein (organic)

Parmesan Cheese

Low-moisture hard cheeses are customarily high in protein, and Parmesan is the highest. Nearly 40% of its total composition is protein, though almost another 20% is saturated fat. Still, you can shake several servings over salad or pasta to boost the protein content of a meal.

Where to buy it: A five-ounce tub of Grana Padano Parmesan at Trader Joe’s runs between $3 and $4.

Value: 5.8¢/gram of protein

Light Tuna

Meat (along with substitutes like tofu, tempeh, and seitan) is ordinarily among the most expensive sources of protein, but canned tuna is the exception. Lower in mercury than solid tuna, light (or skipjack) tuna is still generally not recommended more than once a week.

Where to buy it: Whole Foods carries a soy-, salt- and pyrophosphate-free version within its 365 line for around $1.50.

Value: 5.4¢/gram of protein

Fage 2% Plain Greek Yogurt

Greek (or strained) yogurt is notoriously high in protein—and price. But when it comes to protein content Fage’s low-fat offering is high even for Greek yogurt, making it a relative bargain. It can obviously be enjoyed on its own and is also used as a substitute for mayonnaise, sour cream, or cream-based sauces.

Where to buy them: Major grocery stores often offer the 35.3-ounce size on sale for around $6. When they do, stock up!

Value: 6¢/gram of protein

1% Cottage Cheese

A punch line leveled at dieters for many years, cottage cheese isn’t just a protein powerhouse, it also provides roughly 15% of the daily recommended intake of calcium, and half the DRIs of vitamin B12 and phosphorus. Just make sure to steer clear of additives like carbon dioxide, various gums (guar, xanthan, locust bean, etc.), and carrageenan.

Where to buy it: A 16-ounce tub can be purchased for around $2 at most grocery stores.

Value: 3.6¢/gram of protein

 

Thanks to Jordan Burchette @ Beachbody

8 Tips to Eat Healthy on a Budget by Dr Phil The Wellness Consultant

TTS Guelph @ 3:05 pm

Eating fresh, healthy, organic, local foods sounds great—but what if you’re on a budget?

Woman Smelling the Tomatoes

We feel your pain. Fortunately, there are plenty of ways to eat well and actually save money in the process. Your shopping list isn’t going to include vegetarian, brown rice sushi rolls from the macrobiotic deli case, but trust us, you’ll live.

1. Don’t shop hungry!

How often do you swing by the market on your way home from work, tired and starving? While this seems like grandmotherly advice, it’s firmly rooted in current research; a new Cornell study shows that people who shop while hungry are more inclined to buy more calorically dense food.1 Keep a piece of fruit or a small Ziploc® bag full of raw nuts in your bag to guard against filling your cart with foods you’re craving now but wouldn’t buy on a full stomach.

2. Buy flash-frozen fruits, vegetables, and fish.

While any processing takes away from a food’s maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest. And the convenience of a bag of veggies or a filet of fish in the freezer can’t be beat. The price? For seafood, there’s no comparison: fresh is much more expensive—when you can get it at all. (If you check at your local grocer’s fish counter, you’ll find that much of what is being sold in the case as fresh has in fact been previously frozen.) Produce is trickier: frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.

3. Shop at your local farmers market.

Farmer's Market Shopper

This may surprise you, but it’s cheaper to get your veggies—organic or not—at the local farmers’ market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers’ market prices are consistently lower than those of neighboring grocery stores.2 Who knew? So have a great time shopping with your neighbors and supporting local farmers,and be happy in the knowledge that you’re saving money too.

4. Stick to your list.

Don’t cave in to the snazzy packaging on the supermarket shelves. Make your meal plan and shopping list at home, and then stick to it. Here’s the exception: when you shop at the farmers’ market or local produce stand, sometimes a gorgeously fresh fruit or vegetable will stand out—one you hadn’t planned on. Build some flexibility into your list to account for these unanticipated treasures . . . just decide which meals you want to add them to before purchasing. A good rule of thumb is to stick absolutely to your list of pantry items, but give yourself some leeway with fresh, seasonal foods.

5. Eat lots of beans and always soak your own.

Bowl of Beans

Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they’re dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it’s no big deal. Just decide the night before what you’re going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you’re getting ready for the day.

6. Buy in bulk.

Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you’re willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. You’re in for some work at home, but at those prices, who’s complaining? Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.

7. Join a CSA.

Basket Full of Vegetables

Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it’s typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer’s field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!

8. Cut your consumption.

Over the last few decades, restaurant portions have become gargantuan, and we somehow seem to think that a platter of food is actually a single serving. Most restaurant entrées can easily feed two or three. So when you’re out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won’t take long at all before you’re satisfied with sensible portions

Thanks to Kim Kash

 

Dr. Phil The Wellness Consultant Inc.
@ Tranquil Therapeutic Solutions
650 Scottsdale Drive, Unit 2-C
Guelph, Ontario, N1G 4T7
519-265-3799

The Official Clinic of Angelstone Riding Academy

TTS Guelph @ 2:36 am

Tranquil Therapeutic Solutions is honored to be the official clinic of Angelstone Riding Academy.

Our team of healthcare professionals provides rejuvenating treatments, rehabilitative therapies, and personal consultations to help children, families and horse enthusiasts meet their improved health, fitness, and lifestyle goals, as well as sports specific training for all riders.

Our services include Chiropractic Care, Physiotherapy, Osteopathy, Naturopathy, Registered Massage Therapy, Mobile Massage, Custom Orthotics, Acupuncture, and more.

Please do not hesitate to call us with any questions or concerns, or better yet – come in for a visit!

Angelstone Riding Academy

Angelstone Riding academy is recognized as the top facility in the Guelph-Kitchener area for serious and upcoming horse enthusiasts.

Whether you are a rusty rider relearning the ropes or a new enthusiast, you’ll find the horses, equipment, and programs to enjoy the world of horses without the need to own one at our academy.

Riding Programs

  • Lessons
  • Children’s Camps
  • Birthday Parties
  • Saturday Club (Children 10-16YOA)
  • Little Ponies (Learn to ride, Age 5-7)

Currently registering for Angelstone Riding Academy Summer Camp 2014.
Please register early to ensure a spot for your child.
Weeks starting July 7th – August 29th.

General Contact Info

Address
1065 Victoria Road South (South of Stone Road)
Guelph, ON N1L 1B3
Canada

Toll Free: 1-888-233-4656

Kristina Brooks / Office Manager & Trainer
e-mail: kbrooks.ara@gmail.com

www.angelstoneridingacademy.com

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