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Archive for the ‘Seniors' Health and Fitness’ Category

Foods to Toss and Replace With…

Wednesday, August 15th, 2012

Prepare your fridge and pantry for a better, more nutritious lifestyle.

  1. Toss: whole milk
  2. Replace With:1% milk, nonfat milk or substitutes such as almond or coconut milk

  3. Toss: ice cream
  4. Replace With: yogurt mixed with fresh berries

  5. Toss: butter
  6. Replace With: olive oil

  7. Toss: full-fat cheese
  8. Replace With: low fat cheese or goat cheese

  9. Toss: mayonaise
  10. Replace With: low fat mayonaise or substitute with mustard

  11. Toss: potato chips
  12. Replace With: natural, regular popping corn on the stove

  13. Toss: white wheat
  14. Replace With: whole wheat, spelt, kamut or brown rice

  15. Toss: pre-made salad dressing
  16. Replace With: olive oil, balsamic vinegar and lemon juice

  17. Toss: soda
  18. Replace With: water or fresh, all-natural fruit juice

  19. Toss: processed meats
  20. Replace With: grilled or oven baked chicken breast

  21. Toss: sugary cereals
  22. Replace With: rolled oats

  23. Toss: cakes, cookies and pastries
  24. Replace With: a bowl of fresh fruit, a piece of dark chocolate or a spoonful of peanut butter

10 Foods You Should Know About and Why

Wednesday, June 6th, 2012

There are some foods that taste good but don’t provide us with any nutritional benefits. And on the other hand, there are foods that have a lot to offer by way of positive effects on our physical health. Maintaining a good diet is one of the most important aspects of leading a healthy lifestyle. Take a look at these power foods listed below to find what they’re capable of, and do your best to include them in your regular diet.


  • Reduce the risk of prostate and other cancers of the digestive tract
  • Powerful anti-oxidant
  • Source of Vitamin C

  • Packed with iron and folate (a vitamin B)
  • Helps your blood vessels
  • Can reduce heart related diseases
  • Helps prevent macular degeneration of the eyes
    Red Wine

  • Grape skins have powerful antioxidants
  • Helps to boost good HDL cholesterol levels
  • Assists to prevent the hardening of blood vessels
  • Be careful how much you drink (shouldn’t be more than one glass a day – or 6 ounces)

  • Have lots of good fats
  • Help lower blood levels of triglycerides and bad LDLs
  • Help raise good HDL cholesterol levels
  • Contain vitamin E – acting as an antioxidant
  • Be careful not to eat too much since they are high in calories

  • Full of phytochemicals which are helpful in the detoxification of cancer-causing substances
  • Helps reduce risk of breast, colon and stomach cancers
  • Rich in betocarotene, fiber, vitamin C

  • Help lower cholesterol
  • Contain lots of fibre
  • Help clear the intestines
  • May help lower blood pressure
  • Contain anti-oxidants
  • Help with weight management - you feel full faster

  • Contains Omega 3s which help prevent atherosclerosis
  • Helps keep the blood vessels clean
  • Assists with triglycerides
  • Lowers bad LDLs
  • Helps those with inflammatory conditions, such as rheumatoid arthritis and lupus
  • This is known as a brain food and may possibly protect the brain from Alzheimer’s Disease

  • Helps protect the heart
  • Helps reduce cholesterol levels
  • Has antibacterial and antifungal powers
    Green Tea

  • Has photochemicals with antioxidant properties
  • Many assist with prevention of cancers
  • Lowers risk of stomach, esophageal and liver cancers
  • Reduces risk of heart disease
  • Inhibits cavity causing bacteria

  • Loaded with anti-oxidants
  • Combat free radical damage linked to heart disease and cancer
  • May boost brain power
  • Help fight off urinary tract infections, and can prevent E. coli bacteria from sticking to the bladder wall

Quick Tips for a Great Golf Season

Wednesday, April 4th, 2012

Ever wonder why chiropractors, physiotherapists and massage therapists have packed schedules every Spring? Because the Spring/Summer sport season has kicked off and one to many unprepared players have attempted a return to their favorite activities. One of the season’s most popular seniors’ sports is golf. Here are a few simple tips on how to make this season a safe, smooth and enjoyable one:

  • Start slow. Your first time out, maybe play 9 holes instead of 18. Or better yet, hit the range for a few warm up swings before you make it out to the course. Let your body get used to swinging a club again.
  • The right tools. Make sure your clubs are the right length and material according to your strength and swing. Playing with unsuitable clubs can cause discomfort and pain, not to mention the fact that they can easily hinder your game.
  • Warm up…and down. Go for a light walk and do some stretches before and after your game.
  • Push, pull or carry. Ease into the season. Don’t carry your golf bag over one shoulder for 18 holes. Pull your bag on wheels, take turns in the golf cart, or make sure you have a bag with two straps so that you can easily distribute the weight as you walk with it.
  • Proper shoes. Invest in a good pair of golf shoes. A shoe with great support and maximum comfort can prevent knee, hip and lower back pain.
  • H2O. Stay hydrated. Drink lots of water as you play – particularly on especially hot and humid days.
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