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Posts Tagged ‘#healthy’

The Impact of Sugar and 76 Reasons Why You Need to Reduce Your Sugar Intake


Sugar, in moderate amounts, according to Dr. Mercola, is essential to you body. As a carbohydrate, it helps supply you with the energy you need for your daily activities. Too much sugar, however, can have detrimental effects and in Dr. Mercola’s recent article “Sugar Addiction” he outlines 76 ways that too much sugar can ruin your health!  From nutrient imbalance to behavioral changes and increased risks of diseases, our society’s sugar addiction is rising at an alarming rate.

For Dr. Mercola’s full article read SUGAR ADDICTION

As Dr. Mercola stated, “It can be quite difficult to say no to sweets, especially if you have been  consuming them on a daily basis, but, once you feel the effects that lowering your sugar intake has on
your body,  it will all be worth it.”
If you need assistance helping get back on track and establishing a healthy balanced nutrition plan for your family, contact our office.  Learn more about our services here

Get Educated! Get Inspired! Take Action!


Johnston Health and Laser Center

No Snow? No Problem!

Many us are eagerly anticipating the arrival of snow this season.  While we are enjoying unseasonable warm temperatures late in the Fall, it does sometimes pose some challenges in keeping everyone entertained and active outdoors.

Last Winter we also had a few pockets of really mild weather (in between the blasts of snow!) which made us have to think outside of the traditional Winter activity box when keeping active!

Today’s Parent Came up with some fun ideas to help keep kids active and entertained last year.  Here are a few of their ideas:

Skating – sounds like you need snow, right?  Well, in Barrie along there are many many indoor facilities that you can take advantage of.  Check out the City of Barrie’s listings to see hours and locations.








Bingo Hiking – Create your own bingo cards before you head out to the park or the woods with the kids. Get them to draw pictures in each square of things you may find on your walk: an acorn, a pine cone, a common bird and a rare one, adjusting the level of difficulty to the age of your child.

Processed with MOLDIV








Picnicking – Picnics are usually associated with the summer, but they don’t have to be. On a really cold day, you can spread out a blanket in the living room, and gather the kids, their friends and teddy bears for a picnic. Or bundle up and go to a nearby park and have your picnic there.









Bowling – a great way to let off steam and include the whole family!



For the complete list of non-snow activity ideas visit Today’s Parent!

Get Educated! Get Inspired! Take some no snow Action!










How long do you sit each day? It might be making you sick.


By now many of us have heard the phrase “sitting is the new smoking”.  It seems that as our lives become more technologically advanced, there is a greater tendency to be less active.  In today’s blog post we highlight a recent article from the American Posture Institute, which outlines the impact of a sedentary lifestyle and also provides some easy tips to bring more movement back into our day. Learn how changes in your posture can have a very positive impact on your overall health.  Johnston Health & Laser Center offers a postural assessment and programs to help you achieve a healthier life. Best postural correction systems  are available! We can remold your posture & your health where it needs to be.

Learn more about the impacts of prolonged sitting and changes that can make a difference:


Slouched Sitting Makes You Sick  (http://americanpostureinstitute.com/slouched-sitting-makes-you-sick-proper-posture-keeps-you-healthy/)

Many modern day workers spend the majority of their time seated.  Researchers have found that prolonged sitting increases the risk of developing chronic disease such as various types of cancer, heart disease and type-2 diabetes.

Sedentary behaviors are also linked to higher levels of depression in adults. Van Uffelen et al. (2010) conducted a research study evaluating the effects of sitting for more than 7 hours per day and symptoms of depression in women. They found that women who do not exercise and women who are seated for more than 7 hours per day are 47% more likely to suffer from symptoms of depression.

Women who sit for 7 hours per day and do not engage in physical activity are 3 times more likely to have depression than women who sit less than 4 hours per day.

Other research shows that people who are sitting in front of their computers for 5 hours or more per day have an increased risk of developing mental illness, depression, and insomnia. Tetsuya (2003) concluded that mental health and sleep-related symptoms were significantly higher in the research group that spent 5 hours or more in front of a computer screen.

If modern day occupations require prolonged sitting, as a society, how can we preserve our health while performing necessary job related tasks? Vernikos (2005) states that it is not how many hours of sitting that’s bad for you; it is how often you interrupt that sitting position that is good for you. “It’s actually the change in posture that is the most powerful in terms of having a beneficial impact on your health, not the act of standing in and of itself” (Verkikos, 2005).

Although sitting is making you sick, proper posture habits will keep you healthy. Proper posture and frequent posture breaks are associated with better health, more alertness and focused attention, higher levels of productivity, and less fatigue.

5 Habits for Healthy Posture

  • Take Frequent Posture Breaks: Posture breaks offset the force of gravity on your spine and supporting muscles. To perform a “Posture Break,” bring your shoulders and arms back, stick your chest out, and bring your head back with your eyes pointed up to the ceiling. This stretches your anti-gravity muscles and helps you have better seated posture. You can perform a posture break in your chair or standing. Hold the stretch for 30 seconds each hour of your workday.
  • Sit Up Straight: Your spine should have an “S” shaped curvature, not a slouched “C” shape curve. If the spine rounds forward to a “C” shape focus on sitting up straight. If you feel fatigued maintaining proper upright posture, you can place a small cushion behind your lower back that will help to support the lumbar spine upright.
  • Strengthen Your Core: Your “Core” musculature is the muscles that support your lower back and prevent injury when lifting or bending. A strong core is a supported spine; a weak core makes you more susceptible to back pain and injury. To strengthen your core, focus on doing exercises such as planks and side planks to work all regions of your core musculature. Avoid flexion exercises; instead focus on exercises that promote extension.
  • Sit on an Exercise Ball: Sitting on an exercise ball instead of a chair that lacks spinal support is a great way to improve your posture. While seated on the ball you are engaging your core musculature throughout the day and building postural fitness to support your back and maintain proper posture. It is nearly impossible to slouch while sitting on an exercise ball, with weak posture you risk losing your balance.
  • Design Your Workspace: Design your workspace to support proper posture while sitting. Make sure there is enough room to move around on the exercise ball and keep your most commonly used items with an arm’s reach away. Rotating your spine or reaching forward to grab items repetitively throughout the day can add additional stress to your lower back. Also, position your computer screen at eye level. When it is lower than eye level it is easier to have slouched posture with your neck and shoulders forward because you are looking down for a prolonged period of time.

Pumpkin All the Way!!

Happy Friday Everyone!

Many people go wild for “Pumpkin Anything” this time of year.  While pumpkin is delicious and has some healthy nutritional components such as vitamin A , vitamin C, riboflavin, potassium, copper, and manganese, the pumpkin craze that we see this time of year can be anything but healthy.  Watch out for added sugars and high fat content in pumpkin lattes, muffins and loaf cakes….just because they are labelled pumpkin, it doesn’t always mean a healthy choice.

This afternoon we came across two recipes that we plan on trying this weekend….we will try and let you know how they turn out!

Homemade Pumpkin Chai Latte (source: http://cookieandkate.com/2014/homemade-pumpkin-chai-latte/)




coconut whipped creampumpkin chai

Homemade pumpkin chai lattes made with real pumpkin, almond milk, maple syrup and spices—rich and creamy, naturally sweetened and only 90 calories! cookieandkate.com

 Prep time: 
Cook time: 
Total time: 
Serves: 1 drink
Pumpkin spice chai latte made with natural ingredients: pumpkin puree, almond milk, maple syrup and spices. This creamy yet skinny latte clocks in at only 90 calories (without the totally optional coconut cream). Amounts listed below yield one latte so multiple up as necessary. If you want to save some time, I think you could use about ½ teaspoon pumpkin pie spice instead of the spices listed below. I think you could also make a big batch of this, store it in the refrigerator and rewarm individual drinks on the stove (whisk well to recombine).
  • 1 tea bag of spiced chai (or decaf spiced chai rooibos)
  • ½ cup plain, unsweetened almond milk or milk of choice*
  • 2 tablespoons real pumpkin purée
  • 1 tablespoon real maple syrup or honey
  • ¼ teaspoon vanilla extract
  • ⅛ teaspoon cinnamon
  • ⅛ teaspoon ground ginger
  • Dash nutmeg
  • Dash cloves
  • Tiny dash salt
  • ½ teaspoon arrowroot starch or cornstarch (optional, makes the latte super creamy)
  • Optional garnishes: 1 cinnamon stick or star of anise, coconut whipped cream
Optional coconut whipped cream
  • 1 can (14 ounces) full fat coconut milk, chilled at least 10 hours (the coconut milk MUST be full fat and MUST be refrigerated for at least 10 hours. Put a mixing bowl in the freezer to chill while you’re at it.)
  • 1 tablespoon maple syrup
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon cinnamon

 Paleo Pumpkin Pancakes – Source: (http://www.muffintinmania.com/2012/11/almond-banana-pancakes.html)


3 large eggs

1/3 cup low-fat milk or non-dairy alternative

2 medium sized ripe bananas

2 cups almond flour

1/3 cup ground flaxseed

3/4 teaspoon cinnamon

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon almond extract (optional)

1/4 teaspoon salt

1/2 cup dark chocolate chips


1 cup pumpkin puree

Juice of 1/2 orange

3 tablespoons maple syrup

1/8 teaspoon ground cloves

1 teaspoon vanilla extract

Preheat oven to 350°F. Place all of the pancake ingredients in a blender container and blend until smooth. Stir in chocolate chips.

Divide matter among 12 standard sized greased or paper lined muffin cups. Bake until set and lightly browned on top, about 20 minutes. Let cool several minutes before unmolding.

To make the sauce, place pumpkin, orange juice, maple syrup, cloves, and vanilla in a blender container and blend until smooth.

Serve almond pancakes warmed and topped with pumpkin sauce. I prefer to warm the pumpkin sauce in the microwave or on the stovetop.



Beat the Sandwich Blues

It is now well into the new school year.  Have you heard this comment yet “…but my lunch is boring!!”?  Yes, undoubtedly, one of the challenges that we face as parents is to keep lunches healthy and “not boring”.  Eating a nutritious lunch doesn’t have to be boring and most definitely there are some delicious recipes out there.

We dug into our repertoire and found one of our favourite wrap/pita recipes.  While it calls for chicken….Turkey is a timely replacement (if you have left overs in the fridge) and the tangy addition of mustard and lemon juice, adds some zip to the pita:



2 cups chicken breast, shredded
½ cup whole grain mustard
⅓ cup honey
1 cup basil leaves, torn
1 red bell pepper, diced
½ teaspoon lemon zest
½ teaspoon red pepper flakes
1 teaspoon salt
4-6 pita bread halves


1. In a large bowl, combine the chicken, mustard, honey, basil, bell pepper, lemon zest, red pepper flakes, and salt.

2. Spoon the mixture into the pita bread halves to desired fullness and serve.

3. Enjoy!