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Posts for tag: diet


  1. Think plant-based meals: fruits and vegetables, whole grains, legumes (beans) and nuts / seeds.
  2. Instead of adding salt to your favorite meals, substitute herbs and spices to give your meals punch without the sodium content.
  3. Eat no more than 1-2 servings of red meat per month, and eat at least two servings of poultry and fish (preferably wild, not farmed) a week.
  4. Replace butter with "good" oils (olive, canola, etc.), which are high in monounsaturated fat, helping clear cholesterol from the body.
  5. Limit dairy intake and choose low-fat / fat-free options when it comes to milk, cheese and yogurt. That way, you can enjoy some of the health benefits of dairy (calcium, protein, healthy bacteria) without the high fat / cholesterol.

    Brought to you by Dr. Howard Zamick, Chiropractor, Newmarket Chiropractic & Sports Injury Clinic, Newmarket, Ontario
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It's not enough that soft drinks and other sugar-sweetened beverages have been linked to cavities and weight gain, among other negative health consequences. Now comes a study that suggests high daily intake of soft drinks can elevate your risk of developing heart disease.  According to the study, published in the research journal  Circulation, a publication of the American Heart Association, study participants who drank the most sugar-sweetened beverages daily had a 20 percent higher risk of coronary heart disease compared to participants who drank the least. Coronary heart disease, also called coronary artery disease, is characterized by a narrowing of the small blood vessels that lead to the heart. The result: diminished blood and oxygen supply to the heart, which can cause chest pain, shortness of breath and even a heart attack.

  By the way, if you think drinking diet soft drinks will get you out of the woods when it comes to health risks, think again: A recent study in the Journal of General Internal Medicine suggests that consuming DIET SOFT DRINKS daily (versus none) increases your risk of suffering a vascular event, such as a stroke, heart attack or even vascular-related death, by a whopping 43 percent. So ditch the sodas and other sugary drinks and think natural and sugar-free: tea or the age-old standby, water.

Brought to you by Dr. Howard Zamick, Chiropractor, Newmarket Chiropractic & Sports Injury Clinic, Newmarket, Ontario. 

By Howie Zamick
January 07, 2013

Starting out 2013 with a plan to get in the best shape you can is tough.  Regular exercise, healthy diet, decreased stress, and better sleeping habits are all important.  Over the holidays I read "WHEAT BELLY", and have changed my eating habits accordingly.  Here is another article I came across that explains the benefits of ALA, or alpha lipoic acid.

Shed Belly Fat With Alpha Lipoic Acid
ALA is a potent antioxidant capable of enhancing the activity of other antioxidants including vitamin C, vitamin E, glutathione and coenzyme Q10. ALA is known to assist with diabetes, blood sugar control and cellular energy. Often referred to as R+ lipoic acid, ALA plays a key role in the processing of proteins, carbohydrates and fats. It also influences the balancing of blood sugar levels by enhancing glucose uptake. In type 2 diabetics, ALA has been shown to inhibit glycosylation (the abnormal attachment of sugar to protein) and has been used to improve diabetic nerve damage. Basically, ALA acts as a coenzyme, or partner, in the production of energy by converting carbohydrates into energy. A study published in Hypertension (2002) investigated the effects of ALA on insulin resistance, hypertension and free radical stress. Researchers found that ALA reduced blood pressure and prevented insulin resistance in rats who were fed sugar water by preventing an increase in oxidative stress (which is typical after a high-sugar or-carb meal). As an extra bonus ALA has been shown to improve energy metabolism and decrease oxidative stress associated with aging. I recommend taking one sachet of the Metabolic Repair Pack twice daily for optimal results.
Brought to you by Dr. Howard Zamick, chiropractor,  Newmarket Chiropractic & Sports Injury Clinic, Newmarket, Ontario

Here is a great article I came across that will help many of us achieve our goals in the new year. 


3 Can't-Fail Fitness Strategies for the New Year

By Editorial Staff

Two of the most popular New Year's resolutions are always "lose weight" and "exercise more." It's all about getting fit in 2013: slimming down, toning up and building that beach body that will last the whole year round.

Now here's the hard part: actually doing it. The rigors of getting in shape are what stop some people in their tracks and still more a few weeks or months down the road. Fortunately, there are simple fitness strategies that can keep you going strong even on your darkest, couch-potato days. Here are three can't-fail fitness tips for the new year:

1. Small Steps, Big Picture: Lifelong fitness is a journey, not a sprint, so treat it as such by defining your "Big Picture" (goals) and then focusing on how you'll get there, day by day. If your goal is to get six-pack abs, it won't happen overnight; if your goal is to lose 10 pounds while tightening things up, the scale won't change dramatically by morning. But whatever your fitness goal, it will happen over time if you focus on the big picture while taking small, progressive, determined steps to get there.

Tip: Don't miss a workout unless you absolutely have to (e.g., you're sick), and never take off because "I just don't feel like going to the gym." Instead, schedule mini-breaks (2-3 days off) every month or so to stay refreshed and avoid burnout. And don't be afraid to be flexible; brainstorm as many ways to exercise as possible so you can mix things up on any given day. Sick of the treadmill? Then take a brisk walk / jog around the neighborhood. Raining all day? Then do jumping jacks, lunges and other muscle-toning, fat-burning activities in your garage or basement.

fitness 2. Singular Focus, Group Support: Let's face it: Your friends, family and co-workers can encourage you to get fit, lose weight, etc., until they're blue in the face, but until you believe you can do it and challenge yourself to make it happen, it won't happen. Focus and determination are what keep you going, even on the days when you don't want to go anywhere but back to bed. That said, you also need a circle of support to help you through the rough patches that are sure to crop up on your journey to a fitter, healthier you. Whether it's a loyal workout partner, a "You can do it!" e-mail or a personal trainer, find someone – or better yet, multiple people – who can accompany you on your quest.

Tip: Track your workouts online. Many gyms offer online support, as do GPS apps such as Endomondo. And Facebook can be a great way to share your ongoing fitness experiences and get the support you need. The more you invest yourself and those around you in your journey, the less likely you'll be to just "give it up" in a moment of weakness / frustration and revert back to your motion-limited, fit-less ways.

3. Less Chore, More Routine: While exercise, like life, requires a certain amount of variety to keep it from getting boring, there's also great value in routine, particularly when it replaces the sense that what you're doing is a chore. For many people, transitioning fitness from chore to healthy routine is the key step in embracing it as a part of their life, rather than a temporary diversion or annoyance. It's not about having to do it; it's about wanting to do it.

Tip: Calendar all your workouts for a given week / month and schedule reminders that pop up on your phone / computer. Before you know it, "Go to the gym" will be just another part of your daily routine, not something you agonize over day after day or "forget" about because it's not a priority. And by the way, if you schedule other important events / dates in your life as well, you'll develop a well-rounded, functional routine that keeps you in your personal loop and maximizes efficiency. It's about organizing your life so fitness –and everything else you value – fits in.

Brought to you by Dr. Howard Zamick, Chiropractor, Newmarket, Newmarket Chiropractic & Sports Injuries Clinic