Jun 2012
What is the best medicine?
by Kate Whimster, BCom, MIFHI, ND
Thanks to Dr. Mike Evans for his great website and his video 23 and 1/2 hours (which you can watch in less than 10 minutes!). And, thanks to Melanie Dechatelets for posting the video on her blog! Below I’ve summarized the key points I took away from this video.
So, what is the best medicine? EXERCISE. In fact, low fitness level is the strongest predictor of death, so improving fitness can have the biggest impact on your overall health!
What can exercise treat?
Thanks to Dr. Mike Evans for his great website and his video 23 and 1/2 hours (which you can watch in less than 10 minutes!). And, thanks to Melanie Dechatelets for posting the video on her blog! Below I’ve summarized the key points I took away from this video.
So, what is the best medicine? EXERCISE. In fact, low fitness level is the strongest predictor of death, so improving fitness can have the biggest impact on your overall health!
What can exercise treat?
- Arthritis (reduces pain and disability)
- Alzheimer’s disease (reduces dementia)
- Diabetes (reduces progression)
- Osteoporosis and fracture risk
- Anxiety and depression (higher dose more effective!)
- Risk of death
- Fatigue
- Obesity (duh!), but activity even if still obese still improves health!
- Heart disease (also duh!)
- And so many more... (like cancer, hormonal imbalances, insomnia, etc)
- Most research focused on WALKING, which is a great place to start for most people
- However, higher intensity and other types of exercise are also incredibly helpful
- 30 minutes per day minimum for adults (60 minutes per day for kids)
Comments
Healthy hiking food
by Kate Whimster, BCom, MIFHI, ND
I will soon be heading north to hike the Coastal Trail in Lake Superior Provincial Park, which means I’ve had to plan what I will carry and eat for about a week. In your typical outdoors store, you will find a wide variety of “camping” food, most of which is full of sodium, sugar, and preservatives, not to mention common allergens such as wheat, gluten, and dairy! Here I’ll share some of my food choices on my first long hike in the hopes of helping you choose healthy hiking food.
I used NutritionData.com to calculate calories as well as other nutrient info. On this site you can find info on many, many whole and packaged foods and you can also enter your own custom foods using the label info if you need.
Fruit and veggies
The greatest challenge of camping food is vegetables and fresh fruit, since I don’t have refrigeration. However, that doesn’t mean I can’t still bring some fresh stuff, I just have to eat it early on! I’ll be bringing a few bananas and some whole organic carrots (washed but unpeeled) for the first few days of the trip. Many fruits (bananas, apples, oranges, pears, etc) travel well and I find that carrots of all vegetables also can last a few days without refrigeration quite nicely as long as they still have their peels and are protected.
Dried fruit and nuts
Once the fresh foods above run out, dried fruit provides a great portable snack that is light and keeps a long time. Nuts and nut butters are also good choices. I’m bringing dried mango, peaches, and raisins, along with almonds (that I roasted myself in my oven) and almond butter.
Homemade jerky
Many years ago I got a dehydrator and one of the things I’ve used it for is to make my own homemade beef and turkey jerky, which is MUCH tastier (and healthier) than anything store-bought you can find! For this trip I’ve made a bit of both and frozen it until we leave to keep it fresh. I plan for it to last about 3-4 days.
Packaged stuff
To supplement what I have above, I’ve found a few packaged items that, while not as optimal as a fresh, whole foods diet, are workable for me.
Oatmeal:
Instant oatmeal packets are great for breakfast. Glutenfreeda’s are gluten-free and there is also Nature’s Path. You can get both these brands in plain, unsweetened varieties to which you can add your own fruit, nuts, etc.
Dehydrated meals:
In looking through all the dehydrated packaged stuff in the store, I did find a few brands that have healthier ingredients and less/no preservatives. What I chose for this trip was Mary Janes Farm Outpost Organic Instant Lentil Soup packs. They also make several other meals which look tasty!
Bars:
There are a wide variety of bars out there, so look for some that you like and that fit your needs. Generally, bars higher in protein and lower in sugar are best. I bought a few brands just for flavour variety and plan to eat 1-2 bars per day.
Protein and/or greens powder:
Both are good portable additions to your morning oatmeal to add more nutrition and help make up for a lack of fresh fruits and veggies while hiking.
Drink mixes and electrolyte replacements:
While not necessarily a product I would use on a day-to-day basis, Emergen-C can be a good option for electrolyte and vitamin replacement while hiking and to take the chlorine edge off your purified water! They may also help with immune support while travelling.
Another simple option for sodium and mineral replacement is plain old sea salt. When I travelled to India in 2007 and to Nicaragua in 2010 I brought a small container of sea salt that I added to my bottled water to replace all the salt I was losing via sweat. I truly think this simple trick helped keep me better hydrated on both those trips and therefore illness-free!
I will soon be heading north to hike the Coastal Trail in Lake Superior Provincial Park, which means I’ve had to plan what I will carry and eat for about a week. In your typical outdoors store, you will find a wide variety of “camping” food, most of which is full of sodium, sugar, and preservatives, not to mention common allergens such as wheat, gluten, and dairy! Here I’ll share some of my food choices on my first long hike in the hopes of helping you choose healthy hiking food.
I used NutritionData.com to calculate calories as well as other nutrient info. On this site you can find info on many, many whole and packaged foods and you can also enter your own custom foods using the label info if you need.
Fruit and veggies
The greatest challenge of camping food is vegetables and fresh fruit, since I don’t have refrigeration. However, that doesn’t mean I can’t still bring some fresh stuff, I just have to eat it early on! I’ll be bringing a few bananas and some whole organic carrots (washed but unpeeled) for the first few days of the trip. Many fruits (bananas, apples, oranges, pears, etc) travel well and I find that carrots of all vegetables also can last a few days without refrigeration quite nicely as long as they still have their peels and are protected.
Dried fruit and nuts
Once the fresh foods above run out, dried fruit provides a great portable snack that is light and keeps a long time. Nuts and nut butters are also good choices. I’m bringing dried mango, peaches, and raisins, along with almonds (that I roasted myself in my oven) and almond butter.
Homemade jerky
Many years ago I got a dehydrator and one of the things I’ve used it for is to make my own homemade beef and turkey jerky, which is MUCH tastier (and healthier) than anything store-bought you can find! For this trip I’ve made a bit of both and frozen it until we leave to keep it fresh. I plan for it to last about 3-4 days.
Packaged stuff
To supplement what I have above, I’ve found a few packaged items that, while not as optimal as a fresh, whole foods diet, are workable for me.
Oatmeal:
Instant oatmeal packets are great for breakfast. Glutenfreeda’s are gluten-free and there is also Nature’s Path. You can get both these brands in plain, unsweetened varieties to which you can add your own fruit, nuts, etc.
Dehydrated meals:
In looking through all the dehydrated packaged stuff in the store, I did find a few brands that have healthier ingredients and less/no preservatives. What I chose for this trip was Mary Janes Farm Outpost Organic Instant Lentil Soup packs. They also make several other meals which look tasty!
Bars:
There are a wide variety of bars out there, so look for some that you like and that fit your needs. Generally, bars higher in protein and lower in sugar are best. I bought a few brands just for flavour variety and plan to eat 1-2 bars per day.
Protein and/or greens powder:
Both are good portable additions to your morning oatmeal to add more nutrition and help make up for a lack of fresh fruits and veggies while hiking.
Drink mixes and electrolyte replacements:
While not necessarily a product I would use on a day-to-day basis, Emergen-C can be a good option for electrolyte and vitamin replacement while hiking and to take the chlorine edge off your purified water! They may also help with immune support while travelling.
Another simple option for sodium and mineral replacement is plain old sea salt. When I travelled to India in 2007 and to Nicaragua in 2010 I brought a small container of sea salt that I added to my bottled water to replace all the salt I was losing via sweat. I truly think this simple trick helped keep me better hydrated on both those trips and therefore illness-free!
Stress management talk July 4th
by Kate Whimster, BCom, MIFHI, ND
Unfortunately, I had to cancel this talk (originally scheduled on June 13th) due to illness, but I’m pleased that I have been able to reschedule it to July 4th!
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, July 4th, 7pm at the Main Street Library (137 Main Street, Toronto). Call the library at 416-393-7700 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
See my Events page for more upcoming dates and topics!
Unfortunately, I had to cancel this talk (originally scheduled on June 13th) due to illness, but I’m pleased that I have been able to reschedule it to July 4th!
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, July 4th, 7pm at the Main Street Library (137 Main Street, Toronto). Call the library at 416-393-7700 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
- Why does stress matter?
- Tips for sound sleep
- The importance of exercise to bust stress
See my Events page for more upcoming dates and topics!
Homemade jerky
18/Jun/12 10:06 PM Filed in: Recipes
by Kate Whimster, BCom, MIFHI, ND
Both these recipes are made easily in a dehydrator with a jerky gun (here’s an example) and store well in either the fridge or freezer. Much better alternative to store-bought jerky!
Beef jerky
Ingredients:
1. Add spices together with meat and mix thoroughly.
2. Load meat into jerky gun and extrude onto dehydrator trays in strips.
3. Dry at 155 degrees F for about 2 hours, then blot with a paper towel (if necessary) and turn strips over if you like. I used to do this, but now I usually just shuffle the trays on my dehydrator around about 2 hours in (moving the trays at the top to the bottom) and do not blot or flip the strips over.
4. Continue drying for about 2 to 3 more hours.
5. Strips are done when they splinter when bent, but don’t quite break.
6. Remove strips from dehydrator and lay on paper towel while they cool to remove oil.
7. Once cooled, store in Ziploc bag in fridge (for about 1 week) or in the freezer for longer).
Turkey Jerky
Ingredients:
See above instructions for beef jerky.
Both these recipes are made easily in a dehydrator with a jerky gun (here’s an example) and store well in either the fridge or freezer. Much better alternative to store-bought jerky!
Beef jerky
Ingredients:
- 1 kg extra lean ground beef (organic, grass-fed, and fresh is best)
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp sea salt
- ½ tsp freshly ground black pepper
- ½ tsp ginger
- ½ tsp cayenne pepper
- Or, whatever spices you like best
1. Add spices together with meat and mix thoroughly.
2. Load meat into jerky gun and extrude onto dehydrator trays in strips.
3. Dry at 155 degrees F for about 2 hours, then blot with a paper towel (if necessary) and turn strips over if you like. I used to do this, but now I usually just shuffle the trays on my dehydrator around about 2 hours in (moving the trays at the top to the bottom) and do not blot or flip the strips over.
4. Continue drying for about 2 to 3 more hours.
5. Strips are done when they splinter when bent, but don’t quite break.
6. Remove strips from dehydrator and lay on paper towel while they cool to remove oil.
7. Once cooled, store in Ziploc bag in fridge (for about 1 week) or in the freezer for longer).
Turkey Jerky
Ingredients:
- 1 kg ground turkey (organic, fresh, dark meat is best)
- 1 tsp onion powder
- 1 tsp garlic powder
- ½ tsp coriander
- ½ tsp cumin
- ½ tsp sea salt
- ½ tsp ginger
See above instructions for beef jerky.
Stress management talk June 20th
by Kate Whimster, BCom, MIFHI, ND
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, June 20th, 7pm at the Deer Park Library (40 St. Clair Avenue East, Toronto). Call the library at 416-393-7657 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
See my Events page for more upcoming dates and topics!
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, June 20th, 7pm at the Deer Park Library (40 St. Clair Avenue East, Toronto). Call the library at 416-393-7657 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
- Why does stress matter?
- Tips for sound sleep
- The importance of exercise to bust stress
See my Events page for more upcoming dates and topics!
Stress management talk June 13th
by Kate Whimster, BCom, MIFHI, ND
CANCELLED DUE TO ILLNESS
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, June 13th, 7pm at the Main Street Library (137 Main Street, Toronto). Call the library at 416-393-7700 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
See my Events page for more upcoming dates and topics!
CANCELLED DUE TO ILLNESS
I will be giving a free talk as part of my 4 Seasons of Wellness program called Summer: Stress Management on Wednesday, June 13th, 7pm at the Main Street Library (137 Main Street, Toronto). Call the library at 416-393-7700 to RSVP!
It’s at the root of all disease and you have the power to change it. Get a handle on stress and learn some simple and effective stress management techniques.
Topics will include:
- Why does stress matter?
- Tips for sound sleep
- The importance of exercise to bust stress
See my Events page for more upcoming dates and topics!
What is Kate Whimster reading?
by Kate Whimster, BCom, MIFHI, ND
This post is inspired by the website What is Stephen Harper Reading?, created by author Yann Martel to document his quest to influence Prime Minister Stephen Harper’s reading. It’s quite a fascinating website both for the 101 book recommendations (all accompanied by a letter to Stephen Harper as to why each book was chosen) and for the thought and debate provoked by the question itself.
Anyway, it’s been awhile since I’ve written a long blog and I assure you that some are in the works (hopefully to be completed during the traditionally less hectic summer months). In the mean time, I thought I would share 5 examples of what I’ve been reading lately and my thoughts on each. Even more book recommendations can be found under Resources, Reading List to your left. I continue to strive to add to that list but I am only one woman reading on the streetcar...
1. Women’s Encyclopedia of Natural Medicine by Tori Hudson, ND
Considered one of the foremost authorities on women’s health, Tori Hudson’s book is incredibly useful in naturopathic practice for treating every major women’s health issue, including PMS/period issues, cervical dysplasia, menopause, breast issues, sexually transmitted infections (STIs), infertility, pregnancy, and many more. I’ve been consulting this book regularly over the years but only just bought my own and I know I will use it for many years to come.
2. The Mindbody Prescription by John Sarno, MD
This book was recommended to me by my boyfriend (not a naturopathic doctor) as a suggestion to start looking at pain in a different way. It took me a long time to finish it, as Dr. Sarno gives you a lot to ponder (so I had to keep putting the book down and thinking!), but I’m glad I read it as it has already been an enormous help to several of my patients. If you have pain of any sort, I encourage you to read this book and to follow the treatment guidelines found at the end to start reframing your issue and healing your body by addressing your mind and its connection to your symptoms.
3. Outliers by Malcolm Gladwell
I’ve only just started this one but I can already tell I’m going to love this book and my thinking is already altered by this information! So far, not much about health in here, but it has been eye-opening with regards to how people become successful. The part that has struck me the most is the importance of income level (and thus parenting style and how that influences one’s perceived locus of control) on a child’s future. This is why we should all care about the health, wellbeing, and education of others around us because it does affect us and the society we live in.
4. The Dip by Seth Godin
This short, simple little book is great for getting you thinking about when to forge ahead and when it is smartest to quit. Yes, it is sometimes best to quit and this book will help you figure out when that is and where you should be putting your valuable time and energy! This book is helpful for both small business owners (ie: me) and employees and can also be applied in non-work situations. A quick, fun read with lots of interesting examples.
5. Chi Running by Danny Dreyer
I’ve actually been reading this book since 2009! It’s pretty worn now and I don’t think I ever actually finished it. However, over these years I’ve read every word at least once, probably twice! This book is all about how to make running fun and injury free and I think it is a must-read for anyone who runs. As you may remember from my post Got pain?, I have a long and storied experience with running and pain. This book has completely changed how I run with just a few simple techniques (that require lots of practice)!
This post is inspired by the website What is Stephen Harper Reading?, created by author Yann Martel to document his quest to influence Prime Minister Stephen Harper’s reading. It’s quite a fascinating website both for the 101 book recommendations (all accompanied by a letter to Stephen Harper as to why each book was chosen) and for the thought and debate provoked by the question itself.
Anyway, it’s been awhile since I’ve written a long blog and I assure you that some are in the works (hopefully to be completed during the traditionally less hectic summer months). In the mean time, I thought I would share 5 examples of what I’ve been reading lately and my thoughts on each. Even more book recommendations can be found under Resources, Reading List to your left. I continue to strive to add to that list but I am only one woman reading on the streetcar...
1. Women’s Encyclopedia of Natural Medicine by Tori Hudson, ND
Considered one of the foremost authorities on women’s health, Tori Hudson’s book is incredibly useful in naturopathic practice for treating every major women’s health issue, including PMS/period issues, cervical dysplasia, menopause, breast issues, sexually transmitted infections (STIs), infertility, pregnancy, and many more. I’ve been consulting this book regularly over the years but only just bought my own and I know I will use it for many years to come.
2. The Mindbody Prescription by John Sarno, MD
This book was recommended to me by my boyfriend (not a naturopathic doctor) as a suggestion to start looking at pain in a different way. It took me a long time to finish it, as Dr. Sarno gives you a lot to ponder (so I had to keep putting the book down and thinking!), but I’m glad I read it as it has already been an enormous help to several of my patients. If you have pain of any sort, I encourage you to read this book and to follow the treatment guidelines found at the end to start reframing your issue and healing your body by addressing your mind and its connection to your symptoms.
3. Outliers by Malcolm Gladwell
I’ve only just started this one but I can already tell I’m going to love this book and my thinking is already altered by this information! So far, not much about health in here, but it has been eye-opening with regards to how people become successful. The part that has struck me the most is the importance of income level (and thus parenting style and how that influences one’s perceived locus of control) on a child’s future. This is why we should all care about the health, wellbeing, and education of others around us because it does affect us and the society we live in.
4. The Dip by Seth Godin
This short, simple little book is great for getting you thinking about when to forge ahead and when it is smartest to quit. Yes, it is sometimes best to quit and this book will help you figure out when that is and where you should be putting your valuable time and energy! This book is helpful for both small business owners (ie: me) and employees and can also be applied in non-work situations. A quick, fun read with lots of interesting examples.
5. Chi Running by Danny Dreyer
I’ve actually been reading this book since 2009! It’s pretty worn now and I don’t think I ever actually finished it. However, over these years I’ve read every word at least once, probably twice! This book is all about how to make running fun and injury free and I think it is a must-read for anyone who runs. As you may remember from my post Got pain?, I have a long and storied experience with running and pain. This book has completely changed how I run with just a few simple techniques (that require lots of practice)!
