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The Fall Issue I would like to introduce a new Registered Nurse to Alternative Hormone Solutions. Her name is Shauna Hill and she will be operating our new location in Surrey (see below). Shauna has kindly put together this well overdue newsletter! |
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It may be time to retest your saliva. give us a call to pick up a saliva kit and to book your follow-up appointment. |
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Winning the Battle of the Bulge OK, let’s call a Snicker’s bar a Snicker’s bar! Laundry DOES look better hanging off of the treadmill or stationary bike! Now that we’ve accepted this to be true, let me share my story... |
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It all started in January of this year when I got a call from a high school friend trying to plan our next high school reunion (I’ve been out of high school longer than I was ever in it! Ahhh!) for a girl’s weekend in Vegas. Sounds fun, right? WRONG! Panic set in as I grabbed the bag of chocolate pretzels and sat to consider my rapid weight loss options!!!!! After some serious thought, my simple 4 step plan began to fall into place…. Step 1: Put away ALL of the chocolate pretzels! Step 2: Purchase a treadmill. Step 3: Exercise 20-30 minutes every day (my sister’s been doing it and I can’t let her get skinnier than me now can I?) Step 4: Avoid carbs, dairy, fat, sugar, wine, chocolate (or is that a carb, dairy, fat or a sugar? I think it’s all the above! ARGH! I’m so confused!) Step 5: Purchase an entire new wardrobe for my new and improved body! I’m ready…, I’m motivated! I’ve purged by cupboards of anything resembling chocolate! What could go wrong? It’s failsafe! Well, 10 months later and armed lots of reasons for not getting on that treadmill consistently, I’m still somewhere in between step 2 and 4! The light at the end of the tunnel…. A good friend recently reminded me that when making healthy changes to one’s lifestyle it is important to keep all things in perspective. Keep your expectations REAL! Do what you can and CELEBRATE! |
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Fibre & Weight Management
What is Fibre? Fibre is the part of plant foods that your body cannot digest and absorb. There are two basic types: soluble and insoluble. Insoluble fibre (does not dissolve in water) adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fibre. Soluble fibre (dissolves in water and forms a gel-like material) may help improve your cholesterol and lower blood sugar levels. Insoluble fibre cleans build-up from our intestines allowing our food to be digested more thoroughly and for us to benefit from its nutrients. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fibre. What are the benefits? Because fibre is not digested or absorbed it increases the weight and size of stool; softens it making it easier to pass and thus decreasing the risk of constipation Weight loss High fibre foods generally require more chewing time, which gives your body time to register whether you are still hungry or not, so you are less likely to overeat. Fibre tends to make a meal feel larger and linger longer, so you stay full longer. High fibre diets tend to be less “energy dense” which means they are lower in calories for the same volume of food. Decrease risk of hemorrhoids, irritable bowel syndrome ,and diverticular disease Lowers blood cholesterol Slows the absorption of sugar-good for diabetic Reduce the risk of type 2 diabetes Helps reduce metabolites of estrogen from being absorbed back into the body.
Boosting your Fibre Intake Recommendation from the National Academy of Sciences’ Institute of Medicine, gives the following recommendations for daily intake:
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Choose whole grain, raw or cooked fruits and vegetables (with skin- this is where most of the fibre is), beans and peas. Cereal- such as bran buds, Fibre One, raisin bran, etc Add wheat bran to your cereal, baking, etc Hemp hearts- sprinkle on salads, cereal, sandwiches, yogurt, baking Whole- grain breads – “whole wheat, whole-wheat flour or another whole grain” must be listed as the first ingredient. Look for at least 2 grams of fibre/ serving. Try whole-wheat tortillas! Use brown flour in baking Try brown rice (brown basmati is nice), whole-wheat or brown rice pasta Chop veggies and have them ready for snacking! Limit refined or processed foods- such as fruit juice, white bread and pasta, and non-whole-grain cereals. Whole foods are generally better than fibre supplements. Fibre supplements do not provide the nutrients that high-fibre foods do. If high fibre is relatively new to your diet, gradually increase over a period of a couple of weeks as too much fibre can cause cramping, bloating and gas. Also, make sure you drink plenty of water each and every day to prevent constipation. References: |
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If any of you have a success story to share and would permit us to use it, anonymously on our website or in a newsletter, we'd love to hear from you! |
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ALTERNATIVE HORMONE SOLUTIONS? |
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Alternative Hormone Solutions is very pleased to announce the opening of our new clinic in Surrey! We are located just off of the 176th Street exit towards Cloverdale and the US Custom’s Border. Our address is:
If you wish to contact the Surrey Clinic to book your consultation or follow-up visit, please call Shauna Hill. Current office hours for the Surrey Clinic are Mondays, Tuesdays & Thursdays; however, a more flexible schedule may be made available.
Don’t Forget…. If it has been a while since your last visit, please call us for a follow-up visit to re-evaluate your symptoms &/or check your hormone levels. |
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Contact Us |
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WEST VANCOUVER CLINIC Suite #9 -636 Clyde Ave, West Vancouver, B.C. Phone: 604-922-3997 Fax: 604-926-3727
E-mail: info@alternativehormonesolutions.ca We’re on the Web... www.alternativehormonesolutions.ca |
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