The team at Vitalia Health Care would like to wish everyone a safe, healthy and happy holiday season. We look forward to seeing you in 2015!
The end of the year is approaching fast! Don’t forget to use your extended benefits before they expire this year!
Please note our hours of operation for December:
Monday – Saturday – 9:00am – 5:00pm
closed December 24,26, 31, January 1st.
Back to regular hours on January 2nd, 2015
How to Prevent Holiday Weight Gain
It’s hard to believe Christmas is only a few weeks away! For many people, this is the beginning of Christmas parties, including all the holiday indulgences. A few pounds gained over the holidays can really add up! Most people gain an average of 5 lbs over the Christmas season. To avoid this holiday weight gain, here are my top holiday health tips.
- Never go to a party hungry. Always have something healthy to eat before, such as protein (for example, chicken, eggs, nuts, protein shake). You will be less hungry at the party, and won’t overindulge. Remember, it is the the season of treats! Don’t necessarily deprive yourself of dessert, just eat a “bite” vs. a whole piece.
- Eat slowly. Your stomach needs 20 minutes to signal your brain that you are full. Eat slowly, wait 20 min. before your 2nd plate. You may not need that second plate after all!
- Avoid holiday drinks high in calories and fat. Eggnog contains 400 calories and 19 grams of fat. Choose non-fat versions of drinks and skip the whipped cream and syrups. Remember, it takes just 3500 calories to gain 1lb. of fat!
- The holiday season is the best time to exercise. Many people have more flexible work schedules during the holidays. My general rule is exercise at least 30 minutes a day. Add an extra 20-30 minutes on days of overindulgence.
Wishing you a safe, healthy and happy holiday season. Best wishes for the New Year too!
From all of us at Vitalia Health Care
The Holiday Anti-Blues
A sugar free Christmas…yes its possible.
One thing I remember during Christmas is the treats, the cookies, the shortbread, the candy canes, and the list goes one. If you are interested in shortening that sugar list here is a great site, it has recipes for sugar free baking and some other great information for a balanced Christmas holiday season. This is a great site as it has sugar free recipes for almost all occasions even Christmas.
http://www.easy-sugar-free-recipes.com/recipes-for-christmas.html
The Holiday Anti-Blues
Many patients I see during the holidays have emotional issues because they feel like they are not connected, feel alone and sad because they don’t feel have anyone or they see others having more than them. Here a few ideas I have to try and curtail these feeling, and keep in mind I have spent many holidays for one reason or another “alone” but I never felt lonely and I’ll tell you the secret. But first let me give you some ideas to help stop that feeling.
5-HTP also known as tryfonia: This is a herb that increase serotonin start at about 25 mg before bed and 25 mg during the day.
SAMe: 400-1,600 mg per day may help, it’s a great antioxidant and may help with inflammation.
Vitamin D: 5,000 i.u. for 14-21 days
Stay away from indulging in too much alcohol, it is a depressant.
Do something for someone else.
Keep your blood sugar from dropping, in other words eat well and regularly.
Get adequate sleep and nap if you have to.
Watch comedy movies. It’s been shown that watching funny movies increases feel good chemicals and activates the part of the brain that is associated with anti-depression.
Stop comparing yourself to others because what you think you see may not be true.
Keep a gratitude journal: in the morning write down 10 things your great full for and why. In the evening on retiring thing about one thing that you liked during your day. This activates the part of the brain and induces a strong neuro-chemistry that adds resilience to the blues.
Change your state! If you are feeling down you are generally thinking of the wrong thing, focus on your feeling, really feel it and let it float by like a cloud, try not to get attached, allow yourself time and space to allow your emotions then jump up and down, run, wave your arms, anything to change your state.
Oh and what’s my secret?…I generally don’t think about myself, those holidays in which I was alone I prayed for others, did a gratitude journal for the year and got excited about what can be possible around the corner after the holidays…basically I stayed in a loving state.
Yours In Health,
Dr. Quinn Rivet, ND
Could Low Stomach Acid be the Cause of Indigestion and Reflux ?
Do you suffer from acid reflux, indigestion, gas and bloating? When you experience the acid feeling ( or acid reflux) you generally believe you may have high stomach acid. Before reaching for Tums or Rolaids, consider your symptoms may actually be due to low stomach acid.
Gastric acid is also known as stomach acid. This is the fluids secreted by the cells in the stomach and it starts the process of digestion. It is mainly hydrochloric acid, along with other enzymes and electrolytes.
The secretion of gastric acid is stimulated when we chew our food. Therefore, it is very important to chew food properly to aid in the release of stomach acid.
The PH of gastric acid is 1-2. This is approximately the same as Vinegar.
The main function of gastric acid is to break down food in the stomach, particularly proteins, so that they can be digested and absorbed by the small intestine. The acid is also a key part of our defense against harmful microbiota. It helps to kill any harmful bacteria or viruses that may be present in the food, helping to prevent infections.
In addition, gastric acid plays a role in the absorption of certain minerals including calcium and iron. Gastric acid helps to activate enzymes that are important for digestion. It also stimulates the production of hormones that regulate appetite and digestion. As you can see, gastric acid is very important for digestion and absorption of nutrients such as B12, iron, calcium and magnesium.
It is true that the excessive production of gastric acid can lead to conditions such as acid reflux, ulcers, and gastritis. This can result in symptoms such as heartburn, stomach pain, nausea, and vomiting. Therefore, maintaining a healthy balance of gastric acid production is important for proper digestion and overall health.
However, low stomach acid can lead to heartburn in several ways. When there is not enough stomach acid to break down the food in the stomach, the undigested food can stay in the stomach for longer amount of time. When the food is sitting there, it may lead to increased fermentation of the food. This may lead to the increased production of gas. The increased pressure in the stomach can then force the contents of the stomach, including stomach acid, up into the esophagus, leading to heartburn.
Hypochlorhydria, or low level of hydrochloric acid in the stomach, can cause the lower esophageal sphincter (LES) to relax. This is the sphincter that separates the esophagus from the stomach. When the LES is relaxed, stomach acid and other stomach contents can reflux back up into the esophagus, causing irritation and inflammation that can lead to heartburn.
Both low and high stomach acid levels can lead to heartburn, indigestion and irritation of the stomach. Therefore, it’s important to identify the underlying cause of heartburn and work with a healthcare provider to determine the appropriate treatment.
Regards,
Dr Tasreen Alibhai, ND
Vitalia Health Care INC
Health Professions Corporation
www.vitaliahealthcare.ca
604-566-9355
