diet | Silver Magazine

Fitness

A transformation after 50

Before my transformation, I did zero cardio and absolutely no weight training whatsoever. I ate three meals a day and my peak weight was 138 lbs. I suffered from anxiety and depression and had little energy, often needing an afternoon nap. In 2012 I stumbled across Tosca Reno’s The Eat-Clean Diet. I started eating six meals a day, making sure each meal had a balance of proteins, carbs and fats. Within eight weeks my weight dropped to 126 lbs and I maintained that weight without any exercise. In January 2013, at the age of 51, I needed a personal challenge. I started an online training and fitness program. It wasn’t long before I started seeing results. Many of the ladies were working towards a figure competition, but I couldn’t imagine getting up on a stage. By October, one of my teammates convinced me to compete with her in grand masters

Carola Della-Mattia February 1, 2021

Health

The power of your immune system

The immune system strives to protect us from infections and to stop tumours in their tracks. Its job, simply put, is to keep us alive. You can look at the immune system as a gift from nature. It works hard to fend off all types of insults to our system. But it’s a two-way deal. If we want all the benefits of a high-functioning immune system, we need to look after it so it can look after us. To help our immune system, we need to eat right and exercise smart. We also need to identify and ignore some myths. Our bodies need fuel and our immune system is no different. IRON deficiency is the most common deficiency in the world. More than 20% of the world’s population has an iron deficiency—and women are more likely to be affected than men, according to Statistics Canada. Iron deficiency leads to less cell-mediated immunity,

David Whittaker January 27, 2021

Healthy Recipes

Italian plant patties

Nothing says a family dinner like a delicious Italian feast. This recipe for Italian Plant Patties is a satisfying dish loaded with all the flavours of Italy. INGREDIENTS 226 grams cremini mushrooms 2 cups rough chopped small kale 1 can white kidney beans 570 ml 3 Tbsp soya sauce 1 Tbsp hot sauce 2 Tbsp dried oregano 1 tsp dried thyme 1 Tbsp dried onion powder 1 Tbsp dried garlic powder 1 cup oatmeal 1⁄4 cup chickpea flour 2 Tbsp ground flax seed 1 Tbsp vegan Worchestire sauce 1 cup of roughly crushed walnuts DIRECTIONS Preheat oven to 350oF. Lightly pulse mushrooms in a food processor until they are in small bits (about the size of pencil eraser). Pour them into a large bowl and set aside. Put the washed and dried kale into a food processor and pulse until broken down into small pieces about 1⁄4 inch size or

Max Brennan December 27, 2020

Health

Healthy Holiday Habits

Recognizing that it will take extra effort to keep your cholesterol and sugars normal and keep your weight under control is the first step in achieving your goal of maintaining healthy habits through the holidays. There are a few more things you can do to make sure you get your wish of keeping the extra pounds at bay. These steps will seem basic, but what’s important to keep in mind is that holiday weight gain is usually a result of losing sight of the healthy habits you keep throughout the rest of the year. Being extra vigilant about maintaining your current habits can make all the difference in the world. First, remember to sleep and exercise. Both things are very important for de-stressing and allowing your body’s metabolism to continue to hum at an efficient rate. Lack of sleep and lack of activity may lead to increased appetite. Keeping both factors

Dr. Julie T. Chen December 21, 2020

Fitness

How to start a fitness journey

Starting a health and fitness journey can seem intimidating at first, but you don’t need to worry. Take it slow and follow these simple suggestions. Here is a Q&A with renowned Canadian fitness instructor and long-time contributor and guest editor to our sister magazine, Optimyz, Nichelle Laus. Q: I need to get started on a health and fitness journey. Where would you recommend I start? The internet is a daunting place. I mean, it’s called the “world wide web” for a reason; it’s easy to get lost in the various strands of information it provides. What might have started as an innocent cat video search on YouTube leads you to research how to install backsplash using margarine and $7 oil paints. Fitness Education While the internet is a useful resource for nutrition and training, the first “diet” you have to put yourself on is an information diet. Stick to one

Nichelle Laus November 20, 2020

Health

Probiotics: What you need to know

‘“No guts, no glory” might be closer to the truth than we realize.’ Not only do the organisms in the gut, known as the gut microbiome, digest the nutrients you need to thrive, but they also ward off infection and help make neurochemicals essential for brain function. When the gut microbiome is balanced, you stay healthy and have a lot of energy. Out of balance and you are prone to health issues from weight gain and brain fog to diabetes and cancer. With so many roles, is it possible to optimize gut function? Emerging research on probiotics shows that these “good” bacteria help boost natural gut flora and provide many benefits for optimal gut health. Probiotics are live microorganisms that provide a range of health benefits by boosting the diversity of the gut microbiome. These microorganisms, usually bacteria or yeast, are different from those found naturally in the human microbiome

Christine Blanchette October 2, 2020

Health

Top 10 foods for a healthy liver

Your diet, while a source of contaminants, can also support liver health if you choose foods that are naturally detoxifying. Topping the list are fresh fruits and vegetables—specifically sulfur-rich foods such as onions, garlic, and cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and kale. One recent study at Hendrix College in Conway, Arkansas, found that the organosulfur compounds in garlic have a protective effect on the mitochondria in liver cells. And new findings in the journal Mutation Research focused on cabbage sprout’s ability to support both Phase I and Phase II detoxification. As mentioned earlier, vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver. But choose your produce wisely. Conventionally grown fruits and vegetables may harbour pesticide residue that, over time, accumulates in the body’s fatty (adipose) tissue. This is especially true for certain foods like apples, blueberries, celery, grapes,

Alex Hurst August 20, 2020

Health

Considerations for going vegan

CAN YOU GET ALL ESSENTIAL NUTRIENTS FROM DIET ALONE? The answer is generally not, but it depends on the individual. Consult your healthcare provider for help. A vegetarian lifestyle can be healthy, no question. But like all dietary trends, it is up to the individual to make sure they attain a balanced diet. This is especially true for vegans, who consume no dairy or seafood. The key is to monitor your own levels of key nutrients, especially those you may be lacking. Work with your health care provider to make sure your diet is balanced and to source additional healthy food or supplements if needed. Experts agree that it is important that all vegans get enough vitamin B12, which can also be a problem for those who eat meat. Fortified foods or a vitamin B12 supplement can help. Levels of vitamin B6 may also be low. It is difficult for

Alex Hurst August 10, 2020

Health

Omega oils: what you need to know!

MANY people suffer from nutritional deficiencies because of an inadequate or inappropriate intake of food. To ensure that you continue living a happy healthy life, take the time to assess your diet. What you need to know about omega oils from omega-3 to omega-9 The traditional human diet used to include sources of fats with a ratio of about 1:1 of omega-6 fats to omega-3 fats. Over time, as we stopped eating as much omega-3 rich fish and opted instead for prepared foods made with omega-6 oils from corn, safflower and soy, our fat intake has gone out of balance. Omega-3s are medium and long-chain fatty acids that are used by the body to make powerful anti-inflammatory molecules, beneficial for decreasing inflammation and maintaining heart, brain and joint health. It is difficult to obtain the recommended amount from food alone, so this is where a fish-oil supplement can be a

Alex Hurst June 4, 2020