We've done the research and vetting to provide high-quality CBD products to our patients and clients. Evolve is happy to announce that we now have CBD oil pain cream and tinctures available for purchase. Please contact our office with questions and to order the product(s). <div>You can listen to my informative podcast conversation with Kelly Fanale, the founder of Vital Blends here:</div><div>https://anchor.fm/.../Vital-Blends-CBD-products-with...<br></div><div>#CBD #painrelief #tincture #wellness #vitalblends #healthmaintenance #takecareofyourself #fullspectrum #organic #certificateofauthenticity
0 Comments
Two years ago Kate had a total knee replacement on her right knee. At the time we did a series of 8 informational videos as she was preparing for her surgery. You can see those here: http://www.kgpt.com/blog/archives/11-2018
In a few weeks, she is going to have her left knee replacement surgery. In this video, she explains what she learned from the last procedure and how she has prepared for her upcoming TKR. Share this with anyone you know who might be contemplating a total joint replacement. The information is valuable. #totalkneereplacement #prepare #secondsurgery #evolvephysicaltherapy #letsdothis #nutrition #sleep #hydrate #onward Are you getting enough sleep? Most people don't and the effects of lack of sleep are quite detrimental to your health.
Have a listen. Sleep is one of the most important aspects of our life, health, and longevity and yet it is increasingly neglected in twenty-first-century society, with devastating consequences: every major disease in the developed world - Alzheimer's, cancer, obesity, diabetes - has very strong causal links to deficient sleep. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why its absence is so damaging to our health. Compared to the other basic drives in life - eating, drinking, and reproducing - the purpose of sleep remained elusive. Professor Matthew Walker discusses with Matt Brittin twenty years of cutting-edge research to solve the mystery of why sleep matters, how caffeine and alcohol affect sleep, and why our sleep patterns change across a lifetime -- this is a talk that will change how you think about bedtime! https://www.youtube.com/watch?v=c1yGw_hfEfk Common Questions around supplements: 1. Why is there so much confusion around supplements a. Conflicting, mis-quoted, or poor quality research– we must dig into the data! i. Vitamin E, alpha-d-tocopherol in isolation vs in combination with d- gamma-tocopherol. ii. Beta-Carotene: smokers (accelerated DNA damage) vs non-smokers, heavy alcohol drinkers (hepatotoxicity). b. Each person is unique and we have to put the data into the context of the complex person in front of us! 2. My friend’s trainer/friend/family member recommended x, should I take it also? 3. How do I know if a supplement is working or I’m taking a supplement and I don’t notice a change? a. DOSE and TYPE matter! E.g. Magnesium glycinate, threonate, citrate, oxide b. Loading period: glucosamine + Chondroitin – 6 months until we see results. 4. Can’t I just get everything through my diet? a. Food-system and growing inconsistencies b. High toxic burden c. Inconsistent dietary patterns or limited diversity 5. Can I just take X and eat what I want? NO! You cannot out-supplement a bad diet! a. Progressions: add Turmeric, Ginger, Black pepper for general anti-inflammatory properties. Dealing with acute or chronic inflammation? Consider supplemental curcumin + BioPerine (both are active ingredients of turmeric & black pepper) at therapeutic dose. Again, we must consider the unique individual. Curcumin has blood-sugar lowering properties. High doses may be contraindicated in certain populations. Three main questions (and sub-questions) to ask yourself when thinking about supplements: 1. What is the goal/desired outcome you hope to gain from the supplement? a. Is this for general wellness or targeted nutritional therapy? b. What is the health status of the person and are there any contraindications? 2. What is the appropriate type of supplement? a. Does the form of the supplement match the indicated use? Examples Magnesium, Curcumin, or zinc. b. Is this the most effective supplement to reach the desired outcome from question #1. c. Are there additional co-factors or considerations that need to be taken into account? 3. Is the dose and timeline for supplementation adequate to meet the desired outcome? a. E.g. fish oil, Glucosamine + Chondroitin, and Vitamin C. Guidelines for Supplementation: 1. Diet first! You cannot out supplement a bad diet. 2. Not all supplements are created equal 3. Dose matters 4. Consult a licensed professional What Eating Plan is Best for You? Join Katie and me and learn about the various eating plans available and how to find out what is best for you. 1. 2020 Resolutions - reflect upon 2019 and any resolutions you may have set as asking yourself: what went well and why? What didn't and why? What can I do differently? 2. Diets: Before diving into specific diets, let's talk a little bit about how food serves us as individuals and why there is so much confusion about what to eat. 3. Now let's dive into specific diets Ketogenic Diet: High-fat diet, between 80-90% of calories coming from fat Intermittent Fasting: restricted periods of eating and fasting. Popular - time-restricted eating (16:8) or 5:2 diet Gluten-Free: complete elimination of gluten-containing foods like wheat, barley, rye. Plant-based: high consumption of plants based foods, e.g., vegetables, legumes, grains, etc. Diet may or may not contain animal products. Vegan: 100% plant-based diet. complete elimination of animal products. 4. Do you recommend or caution the use of any of these diets? 5. How does a person figure out what is the best diet for them, and what are some things that they should be looking out for? Any recommendation for specific age groups? What about weight loss? Key Takeaways: 1. Track your food and how it impacts your body. We need to create awareness about the choices we make affect our bodies and our health. 2. You need to EAT to LOSE weight. If you starve your body, you will not build muscle. Your body will go into preservation mode and hold onto fat. 3. If something isn't working for you, STOP DOING it. Find something new. Be curious and ask questions. Be mindful of confirmation bias. 4. SOCIAL MEDIA is often stronger than science. Don't be afraid to follow the sources back to the original research. Episode 2 - Functional Nutrition with Katie Mallinson: In today's episode, Kate gives us some tips for the holidays. Have a look: Holiday Survival Guide: 1. What are your goals? Write out and check-in with them often. 2. Plan out your activities. Stay connected to how food makes you feel. Will the 3rd glass of wine leave you with a hangover, do you have a holiday run that you want to perform well on, etc. 3. Be as consistent as possible, but don’t over-stress. If you wake up and exercise, keep that routine. 4. Plan active time with family and friends. a. Run group – create an activity or challenge. b. Post dinner walk, morning yoga, flag football c. FRESH Air Dealing with Holiday Parties 1. Eat before you go 2. Bring a vegetable dish 3. Drink water, hot water, sparkling water with a splash of bitters 4. EAT Seated, EAT SLOW & Chew your food. 5. Be mindful of liquid calories and alcohol. How about some tips for people who are traveling during the holidays? 1. Do your research and know where to shop and lookup some healthy restaurants. 2. Pack some snacks 3. When you get to your destination, you do the shopping. 4. Stay hydrated 5. Perfection is a myth. Do your best. 6. Remember, the “wagon” is all in your head. You’re not falling off anything take it one meal at a time and move on. Episode 1 - Katie Mallison: Keeping a Food Journal. In today's episode, Katie talks about the first step in getting to the bottom of creating an eating plan that works for you is to keep a food journal. To learn more about Katie go to her website www.thrivewellness365.com The food journal app that Katie recommends can be found here: www.cronometer.com If you have any questions for us, please leave them in the comments,, and we will be sure to respond to you. #nutrition #food #foodjournal #writeitdown #evolve #thrive #thrivewellness365 #eatingplan #mindful #aware #starthere
Regardless of your age, it never hurts to work on your balance. Grab some weights and a cushion and do this exercise.
The next time you get a leg cramp, take Kate's advice. It might not seem like the logical thing to do, but it is. Have a look.
Grab a kettle bell, sand bag, small child, dumbbell or some kind of weight. This weighted squat with an overhead press is an excellent way to strengthen you legs, glutes, shoulders, chest and core. GIve it a go.
|
Quote of the Day"You are always only one choice away from changing your life." Archives
April 2023
|