nutrition | Silver Magazine

Health

All the good grains!

It’s time to look at intact grains and incorporate them into your diet. These grains are nutrient dense and bring along many health benefits such as lowering the risk of heart disease, diabetes and weight gain. These grains are less processed and that’s a good thing. So here’s what you need to know. Refined grains, such as rice or wheat when the husk is removed, are processed grains. Only the endosperm is left, or the kernel. Intact grains are when there is no processing, all parts are left “intact” hence the name. These are the grains that have all the nutrients left in them and thus bring the best benefit. Many refined grains, such as flour, have added nutrients because that is government mandated. But they’re overall less nutritious for us. Says Dr. Thomas Wolever in the department of Nutritional Sciences at the University of Toronto, “The fibre in whole

Alex Hurst March 7, 2022

Health

The Spark Of Life Is…

Magnesium is the key

Alex Hurst November 29, 2021

Fitness

Busting 8 myths about nutrition & exercise

When it comes to creating a healthy lifestyle, we often don’t make the progress we’d like because we’re operating under erroneous assumptions. Here, Warren Honeycutt shines a light on eight common myths about nutrition and fitness. Fitness and weight loss When it comes to losing weight and getting fit, do you find yourself unable to make progress despite your best efforts? If so, you’re not alone in your frustration—and it may not be entirely your fault. According to Warren Honeycutt, fitness and nutrition expert, marketers in the nutrition and fitness industries are very good at obscuring inconvenient facts that might keep consumers from buying their products. And beyond that, he says, misinformation about what’s healthy and what’s not often masquerades as “common knowledge” and “common sense.” “If you want to move the needle on your fitness, you have to separate fact from fiction, once and for all,” says Honeycutt, author

Warren Honeycutt October 25, 2021

Health

5 “healthy” foods that can sabotage your healthy eating

Some “healthy food choices” have an allure of well-being and vitality. What you may not realize is that these foods top the list of nutrition myths. Granola: Granola grew its roots during the health food movement and started off as a simple mixture of whole grains without all of the added sugars and fats that are found in supermarket brands. Just one cup will deliver the equivalent carbohydrate load found in a jumbo bagel or a large plate of spaghetti! Studies also show that eating a breakfast that is super-high in carbohydrates may not be the best choice, as it will lead to an increased appetite throughout the day. Hummus: While made from nourishing chick peas, packaged hummus carries a calorie and fat profile that rivals some mayonnaise, with many varieties containing 60 percent of the calories from fat. Be wary of the appeal of a seemingly small, personal-size package

Nicolette Pace, MS, RDN October 14, 2021

Health

Aging and arthritis in Canada

A common myth amongst Canadians is that arthritis is a disease of aging, but this couldn’t be farther from the truth. While it is often worse as we age, early detection can help along with other tactics. So if you’re older, get your children tested as it can make a huge difference for them and yourself. Over 6 million Canadians are affected by arthritis and most commonly, osteoarthritis. Women also suffer more than men from what can be a debilitating chronic condition with over 60% of Canadians with arthritis being women. Women are affected most because their tendons and joints are more elastic due to childbirth and it is also believed that the drop in estrogen levels after menopause plays a key factor. For men, they are mostly affected in the hip joints. September is arthritis awareness month in Canada and the Canadian Arthritis Society is launching a national awareness

Alex Hurst August 30, 2021

Health

How to feed your hormones

If you feed your hormones the right way, it can make a huge difference in your mental health and sex life! Many of us experience signs and symptoms of hormonal imbalance every day. Trouble getting out of bed in the morning, uncontrollable sugar cravings in the afternoon, high stress levels and chronic headaches are just a few symptoms. Dr. Natasha Turner, a leading naturopathic doctor in Canada, explores these issues in her book, The Hormone Diet. She says our bodies send these signals when something isn’t right, but often we are too busy to pay attention. Compounding the problem is a lack of understanding about the causes of these symptoms and future consequences if left unaddressed. “Hormones are powerful chemical messengers in our body — they control everything from our reproductive functions to our mood, sleep, appearance and almost every other aspect of daily life,” says Turner, a native of

Alex Hurst May 28, 2021

Health

4 myths about supplements

When it comes to supplements, the sheer number of options on the market can get overwhelming. With that abundance also comes plenty of confusion and misconceptions about their effects and use. Here are four common supplement myths you may find yourself falling prey to, debunked. Supplement Myths MYTH NO. 1: “I can get all nutrients from food; I don’t need supplements.” For the most part, this “myth” is true. A healthy diet is one that provides lots of fresh, wholesome ingredients including fruits, vegetables, whole grains, dairy, meats, whole eggs and poultry. A varied diet will provide all the essential vitamins, minerals, amino acids, enzymes and phytonutrients you need to fuel your metabolism and your muscles. However, if your diet is lacking, you miss meals, you have bad eating habits, or you exercise to the extreme, your diet might not be delivering. Taking a multivitamin or greens supplement can help

Karen Lee May 17, 2021

Fitness

Running recovery routine

Training for long distances? Consider your recovery routine your secret weapon. I have never been a runner, at least not a long distance one, so it’s hard for me to understand the psyche behind those who run nearly every day. I hear them say it’s addictive, invigorating or “there’s nothing like it.” Yet as a lifelong fitness enthusiast, I can easily wrap my head around these con- cepts. And what I can tell you is that running long distances day-in and day- out can take a huge toll on your body, especially if you aren’t concentrating on recovery between training sessions. Too much of a good thing Everyone knows that too much stress is not good for you. But most people— including athletes—don’t realize that stress can also come in the form of exercise. It’s called physical stress, and the more you exercise, the greater the degree of stress. Any

Brad King May 12, 2021

Health

Switching to a plant-based diet over 65

From plant-based burgers to plant-based sausages we keep hearing more and more about the benefits of a plant-based diet and eating this way is becoming increasingly popular amon all age groups. If you’re over 65, you’ll want to consider the following. As we age, our nutritional requirements also change. It’s a reason that taking supplements when we turn 50 is important as part of our overall health. Here’s what to think about moving to plant based. It’s also important to note that you don’t have to suddenly switch over to pure plant based. Most people have greater success when they take their time. Ease into more plant-based meals by cutting down on the number of meat meals you have per week. You don’t need meat in three meals a day. The concept of meat with every meal is because of the mass marketing of processed foods over the past 50

Alex Hurst April 16, 2021