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Lessons To Avoid Back And Shoulder Pain

By Tim Irvine

I have a problem. It’s not exactly world shattering, but it will allow you to learn from my mistakes.

While I’ve progressed my thinking in many areas, I seem to be stuck with a mindset from my 20’s as it relates to my physical capabilities. Back when I could sprint, jump, throw, catch, hit, etc., all at full speed, at any moment.

Time has moved on and, apparently, so have my capabilities. There have been a series of injures, none particularly catastrophic, but all avoidable.

Like the parallel bars in a park in Quebec last winter. Shoulder tear.

Or my no warmup hockey game the winter before. Searing back pain.

And most recently, an early morning, post-run deadlifting session. A different kind of back pain.

It seems ridiculous given my education, experience and profession, but taking my own advice has never been my strong suit.

Here is what you can learn from my ridiculous mistakes.

  1. Sitting can really mess you up.

I’ve gone from a day filled with workouts, sports, and more than 15,000 steps, to sitting 6-8 hours daily. Weekends are a break from it, but the overwhelming repetition of my butt on a chair wins in a landslide. What does this look like in real terms?

  • Slightly rounded forward shoulders put the shoulder joint in a poor functional position. When you are doing some parallel bar work after a decade away from it, this new shoulder position is a disaster. Ouch!
  • Short hamstrings, short hip flexors, weak abs. When you start moving fast, and I use ‘fast’ loosely these days, with major structures like these tugging on your pelvis and spine with reduced abdominal support, bad things happen. Painful things happen.

Solution: Don’t sit so much (Nobel prize, here I come). If you do need to sit, change position or move every 30 minutes. No joke. EVERY 30 minutes.

  1. Warmups are actually good for you.

Before a track meet, my daughter needs to be there over 90 minutes ahead of her event so she can warm up properly. She’s 16. If a 16 year old trained athlete needs an hour +, why do I think it makes any sense to show up, forgoe the warmup, and just giver’ in my hockey game? Spoiler alert, there is no reasonable answer for this other than something including the word stupid. The pressures of time usually means we cut the warmup short, or remove it completely. Take it from me, this is a bad idea.

  • No warmup means muscles are not prepared for demands placed on them, dramatically increasing the risk of a strain – aka a tear.
  • No warmup means the neuromuscular system is not ‘primed’ to protect joints and their supporting structures resulting in an increased risk of ligament or tendon injury.
  • If you really want to increase your injury risk, workout first thing in the morning without a warmup.

Solution: Always, always, always warm up. The more intense your activity, the longer and more specific the warmup needs to be.

  1. Know where you are at and do what fits.

If there is one lesson that is most important for me, and many others, it’s this one. If I just put my M.Sc. to work for myself, I would program and train myself much differently, and the first two lessons above would be mute. I’d sit way less and warmup really well. Everything would be much less risky as it relates to injuries.

Solution: Forget about what was and focus on what is. Where are you at today and what is appropriate to be doing? It doesn’t mean the pursuit of performance is dead, the process just needs to be thoughtful and match one’s current abilities.

Bonus considerations.

Tissue pliability changes with age, but more so with use. Keeping your muscles pliable, flexible, supple goes a long way to keeping your movements ‘young’. If you are 30 and have been sitting for your job the last five years, your tissues have lost pliability. Realize this and remember this is how Tom Brady played until he was 45.

When you do sustain an injury, appropriate activity really helps with recovery. Gone are the days when rest was the go to way to recover from any kind if tissue injury, including surgeries. My most recent back injury is a perfect example. I hurt it in the morning but had a full day ahead of me and I had to plow through. Appropriately. I took my own advice for once and moved carefully all day with a resulting 30-40% decrease in my pain before heading to bed. Had I laid on the couch all day, I would not have had the same improvement.

The above is written with tongue in cheek, however, the messages are no less important. There are many things I do right, but a lack of time usually leads me to make decisions I know are not ideal, but I think I’ll be able to get away with it. Sometimes I do, but when I don’t, the result is a real pain.

Take my advice and be smart with your decisions

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Do You Know How To Stay Healthy In The Heat?

Tim Irvine

Most people know the dangers of high heat during the summer months. When temperatures rise to the high 20s and above, our health risks go up. Vulnerable populations like seniors, pregnant women, and those with other underlying health conditions are much more likely to have a serious health concerns due to heat.

Like many health-related issues, there are surprising effects of heat that people are not yet aware of. In a 2021 article, climate and health expert Gregory Wellenius of Boston University described several ‘new’ complications from extreme heat and the more commonly known conditions.

Common

  • Dehydration
  • Heat exhaustion (nausea, lightheadedness, fatigue, etc.)
  • Heat stroke (headache, confusion, lack of sweat, etc.)

Less common

  • Increased mental health issues such as depression, anxiety, and mood disorders
  • Decreased kidney function
  • Deceased cognitive function

As you can see, the brain is affected in multiple ways. For those who suffer from mental health conditions, symptoms worsen in heat. For those trying to perform their best in a meeting or on a test, the heat will hurt their performance. Extreme heat is broader than an elderly person in a home that does not have air conditioning.

On the Climate Atlas of Canada webpage, Dr. Kim Perrotta warns that heat “…is actually a real concern for human health that’s affecting a large portion of the country.” And Wellenius indicates that “Even moderately hot days can place vulnerable individuals at higher risk.”

So how do we stay healthy in the heat?

The most simplistic answer is to remain cool when the temperatures soar. That’s easier said than done, so here are some practical tips you can implement.

  1. Drink plenty of water. When it’s hot, we sweat more. This causes accelerated dehydration. Often you don’t even know you are sweating more as it’s not as obvious as having sweat running down your back.
  2. Adjust your outdoor activities to cooler times of the day and do your best to stay in the shade. Sun exposure dramatically increases the effects of heat.
  3. Take air-conditioned breaks when possible. This can be in your home, a public building, or a local cooling centre.
  4. Avoid intense, outdoor physical activity. This can accelerate dehydration and quickly push you into heat exhaustion or worse.
  5. Slow down. In nations close to the equator, there is a reason locals refer to the pace things happen as ‘island time.’ Moving slower will decrease your body’s need to cool itself.

The summer is amazing and what we wait for all winter long. Let’s enjoy it but do so in a way that protects our health and the health of those we love.

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Lessons From the Longest Study on Happiness

Dr. Tamara Kung, ND

Taking care of our body is important, but so is tending to your relationships!

The power of our relationships, and how happy we are in those relationships influence our physical and mental health. One of the world’s longest studies on adult life and aging has amassed a huge collection of detailed data on what factors in life correlate to happiness and quality longevity. That last part is important. It’s not just living longer but doing so with a great quality of life.

Many aspects were measured. Money, fame, career status, relationships, mental health, and physical health measures like weight and cholesterol levels. One of the strongest correlations was health and happiness to relationships with family, friends, and community. People who were most satisfied with their relationships were the healthiest in their 80’s. This was a stronger predictor than cholesterol levels!

Satisfying relationships do not just mean when things are smooth and positive. Studies of couples bickering daily still show their mental health remains intact if they feel supported and could really count on others when times get tough. 

The key to healthy aging is relationships, relationships, relationships.

-George Valliant, psychiatrist (professor at Harvard)

We often think of health as coming from abstaining from smoking, reducing alcohol, eating well, and being physically active. But this study shows a stark absence in our valuation of relationships and the impact that our community plays on our health as well.

I often ask patients to list the qualities in others they enjoy being around and use this to guide how they allocate time spent with others who contribute to their positive relationships. Traits like passion about something, kindness, loyalty, intelligence, being open-minded, etc. 

The number of friends doesn’t necessarily matter, as many of us can still feel lonely despite having lots of people around. We want to make sure we pay attention to the quality of our relationships, enjoying ones that uplift us, challenge us, and make us feel supported with a little tough love thrown in.

Your list is like your home base to help recenter your priorities when we sometimes get swept up with life. What qualities are on your list? Now go enjoy them.

https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/

https://www.adultdevelopmentstudy.org

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Plant vs Meat Protein

By Tamara Kung, ND

The growing awareness of plant-based meals coupled with our long history of enthusiasm for protein is coming to an apparent clash and leaving us wondering how are we supposed to get enough quality protein on just plants!

Before we get into that, let’s get some context regarding how much protein we should have for optimal health.

In 1890, the USDA recommended 110 g of protein per day for working men. The drive for protein peaked in the 1950’s when the United Nations declared that “deficiency of protein in the diet is the most serious and widespread problem in the world.” because of a prevailing condition called Kwashiorkor disease. 

However, there’s no real evidence of prolific dietary protein deficiency in Westernized countries. Our most pressing health problems, obesity, diabetes, heart disease, pain, migraines, are not a result of protein deficiency, yet we continue to fixate on this single nutrient. 

So a revision of protein guidelines was reduced from 110 grams to an average of 42 grams per day, or to be more accurate, 0.8-0.9 grams /kg ( 0.36 g per lb). This is according to the current recommended daily intake guidelines to avoid sickness and deficiency. 

Females by Age GroupTotal Grams of Protein Per Day
9-13 years 34
14-18 years46
19+ years46
Males by Age GroupTotal Grams of Protein Per Day
9-13 years 34
14-18 years52
19+ years56

But we want to do better than just avoiding sickness. We want to thrive and make sure we are achieving levels that optimize our health, fitness, and well-being. 

Many of us are in fact consuming more than what we need to just survive as found by one of the largest studies on nutrient amounts in varying diets. Observing over 70,000 individuals, researchers gathered the data to see how much of each nutrient omnivores were getting compared to their spectrum of vegetarian counterparts. 

Regarding protein intake, they found that omnivores get way more than the recommended 42g, almost doubling that… and so does everyone else. 

Vegetarians and vegans were also found to get 70% more total protein than recommended. 

We can see omnivores and their vegetarian and vegan counterparts are achieving more than the minimum daily intake. In fact, just less than three percent of adults don’t meet protein requirements, and these are typically severely ill and malnourished individuals. A whopping 97% of adults easily meet their total protein needs so to worry about not getting enough may not be as pressing of a problem as we originally thought.

Side note: What 97% of adults are deficient in is fiber, consuming less than the recommended 30 grams per day. A focus on increasing fiber intake can move the needle in terms of improving longevity and increasing the number of healthy years lived. Plant rich diets contain significantly less fat, cholesterol, fewer microbial and parasitic infections than omnivorous diets, while at the same time providing more fiber, folate, vitamin C, and antioxidants in addition to protein. All of which are essential for preventing disease and supporting optimal health and longevity 

It should be noted that there is no upper limit set for our macronutrient guides because we are lacking the data here. But omission of upper limits doesn’t mean it’s safe to have overly high amounts for extended periods of time. We can only absorb 25-40 g of protein per meal, so overdoing it can also lead to unused protein.

A study conducted by Harvard followed 130,000 people over 32 years and found that the amount of protein didn’t translate to health, rather it’s the quality. 

Complete vs. Incomplete proteins 

So what are quality proteins? Animal protein has been touted as a complete source of all nine essential amino acids (protein’s building blocks), and therefore historically ranked superior to plant sources. 

Complete proteins contain all nine essential amino acids and include:

  • Fish
  • Poultry
  • Eggs
  • Pork
  • Beef
  • Dairy
  • Whole sources of soy (edamame, tofu, tempeh, miso)
  • Quinoa
  • Chia seeds

Incomplete proteins contain some but not all amino acids:

  • Legumes (peas, lentils, beans)
  • Nuts
  • Seeds
  • Whole grains (wild rice, farro, rye, spelt)
  • Vegetables! (Spinach – remember Popeye? Avocado, asparagus, brussels sprouts, broccoli)

We can see from this chart below that essential amino acids can be found in a variety of plant foods as well. 

If you’re eating a variety of protein foods, chances are, you don’t need to give this a second thought. Enjoying a rotating repertoire of vegetables, whole grains, legumes, nuts, and seeds will cover your needs.

Plus, our cells are continuously breaking old parts down and recycling usable components – like amino acids, and combining them with the nutrients we take in. This means we don’t need to eat complete proteins with each meal, rather a variety on a consistent basis will do us just fine.

The science is showing that it’s the source, rather than the amount of protein that makes a difference in our health. This is referred to as the protein package because food comes not in isolate. What’s included in the package are carbohydrates, fats, vitamins and minerals, and antioxidants.

Red meat is packaged with saturated fat, sodium, and zero fiber, minimal antioxidants and is linked with increased risk for heart disease and stroke. While swapping out for plant proteins such as soybeans, lentils, legumes, nuts, fish or poultry reduce these risks. Similar studies show this is also true for diabetes, cancer, weight gain, bone health, and premature death. 

This is because of the protein package idea. Plant proteins are packaged with unsaturated fat which lowers LDL cholesterol, has no cholesterol, plenty of fiber, and plenty of vitamins, minerals, and antioxidants. All great health protectors!

The takeaway here is straight forward. There is little danger of a protein deficiency on a plant-based diet, as long as you enjoy a variety and have a rotating repertoire of different lentils, beans, with your stews or curries, or whole grains with your meals, seeds and nuts with your salads, you’re covered!

If you are planning on eating less meat and more veggies and are not certain of how to make sure you are getting the protein quality, talk with a nutrition professional to make sure. Your body, performance and health will thank you.

Reference:

Nutrition Today – The Family of dietary fibers: dietary variety for maximum benefit 

Comparison of nutritional quality of vegan, vegetarian, semi-vegetarian, Nutrients, 2014

Nutrient profiles of vegetarian and non-vegetarian dietary patterns Journal of the Academy of Nutrition and Dietetics  2013

Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014;127(6):547-553. doi:10.1016/j.amjmed.2014.02.007

Public Health Nutrition , Volume 8 , Issue 6a , September 2005 , pp. 701 – 705

DOI: https://doi.org/10.1079/PHN2005766

https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients-dietary-reference-intakes-tables-2005.html

Protein

https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

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Gut Health For Your Mental Health

The second most important structure in your body for mental health!

Tamara Kung, ND

Many of us are looking for ways to boost our brains to support mental health as well as to prevent neurodegenerative diseases like dementia. 

But did you know that you may have an untapped source of treating the root cause of many mental illnesses like anxiety, depression, and dementia? That source is in your gut!

Science is paving the way in understanding the role of what they call our ‘second brain’, the microbiome. The microbiome consists of trillions of microbes that live within our gut, and studies are showing that it can influence our mental health, and risk for chronic diseases.  The latest science is just scratching the surface on how our microbiome can be your heavy hitter in boosting our mood, keeping us calm, motivated and focused. 

Scientists have discovered that 90% of our serotonin (happiness neurotransmitters) and 50% of dopamine (motivation/ reward neurotransmitters) are actually produced by our microbiome by 39-100 trillion microbes that live within us!  With this new understanding we are starting to appreciate how mental illness like anxiety and depression emerge when our gut is not healthy. 

The old thought is that upstairs is your brain, the center in command, and downstairs is your gut responsible for… processing food and making waste. We previously thought of these two as unrelated organs. What we are learning is that the connection between the two is impressive. Both are in constant, rapid, communication, hooked together by five hundred million neurons that form the longest nerve in your body – the vagus nerve. It carries five times more nerves than you’ll find in your spinal cord. This is a superhighway, and our bodies evolved this way for a reason.

Scientists are learning that brain health and gut health are totally intertwined. The magic is in gut microbes, and mainly gut bacteria and their by-products (ie. serotonin, dopamine, and anti-inflammatory molecules) which communicate and protect our brain.

Your Inner Rainforest

So how can we make sure we keep our guts healthy, and our microbiome working to protect us? Think of it this way – your microbiome is like your inner rainforest. It thrives when it maintains its diversity, just like any forest who’s inhabitants all contribute to a healthy and resilient ecosystem. We’ve got trillions of microbes, and their favorite food that helps them grow healthy and strong is… fiber!

Unfortunately the Standard American Diet (SAD) is seriously lacking in fiber. On top of this, nutrition information is heavily skewed to focus on the macronutrients: carbohydrates, proteins, and fats. Fiber is too often forgotten because we think that it’s just something that helps us poop. We think it is not digested or absorbed, and that our human cells don’t use it – so we disregard its function. This leads to behaviours that ultimately do us harm. Did you know less than 5% of North Americans reach their minimum daily intake of fiber?  Beans and lentils for example are not often regularly consumed in North America, while highly processed grains in which most of the fiber has been stripped away is the majority – especially in breakfasts, and snacks. 

So here is your big takeaway – understand that you are composed of more microbes than human cells, at a ratio of 10:1. This means you are actually more microbe than human, and our microbes love to eat fiber. They are the ones using it, digesting, absorbing and making by-products like neurotransmitters and anti-inflammatory compounds.

Just like any ecosystem, the health of the entire organism, our body and mind, depends on the symbiotic relationships that support the health of all parties (human and microbe). Ideally we want a bountiful amount of diverse microbes to generate their helpful by-products which our body uses to thrive. So let’s shift our focus from just human cells, so we can take care of our ecosystem, our inner rainforest, and utilize this astounding, untapped source of health that’s internally generated and sustainable!

Some fiber rich meal examples:

  • Lentil curries with your favorite greens
  • Sweet potato noodles with ginger tempeh and kimchi
  • Seeded crackers, or red pepper boats with avocado and sauerkraut
  • Farro in salads
  • Artichoke hearts with your whole grain pasta

Fiber Fueled

The ecosystem within you depends on you. Every bite you take influences who thrives, and who dies. The good bacteria can make serotonin & dopamine for you, and help quench inflammation, but only if we feed them their favorite meal which is fiber. There are also bad bacteria, and they are connected with the production of inflammation, obesity, chronic disease. Not surprisingly, they love processed foods, refined sugars, and alcohol. So when we eat, we want to be considerate, and know that we’re not just eating for one, we’re eating for trillions, 39-100 trillion to be exact. 

Tamara Kung, ND, Book An Appointment!

Reference:

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SEASONAL SPOTLIGHT – THE PECULIAR PERSIMMON

A strange fruit, in a chilly season can be a gem to share and enjoy!

While the crisp air and silver light of winter creep in, colourful root veggies, squashes, and hearty greens step up in our favorite warming dishes.

In the frosty months to come, we may not be thinking of seasonal, fresh fruits, but they do exist! Persimmons are among the fruits I look forward to during winter and last from September to December. They are wonderfully sweet, but not too sweet, and mildly spicy (maybe it’s the “-simmon” that reminds me of cinnamon) undertones that make this fruit well suited for the warm, spiced feelings of the season.

Persimmons are vivid orange fruits that have been grown in Asia for over 1,000 years, but still remain foreign to North Americans. And while they look very much like a confused tomato, they are actually berries! Here’s a guide on how to pick and enjoy this seasonal delight, and give your day a lovely pop of colour.

They go great in salads, soups and stews, or my go-to, simply sliced with the skin on for my after dinner treat. Most, including my mom and grandfather prefer to peel them, but I er on nerd and go for maximum nutrients every time, the different textures are more fun, don’t you think?

How to pick a persimmon:

  • Stick with fuyu persimmons if you are brand new to this fruit. They are the smaller, have a flat bottom and resemble tomatoes. These can be enjoyed when they are still firm, giving you a satisfying crunch, or soft.
  • The other common persimmon out now are the Hachiya. They are heart shaped, larger, and have an elongated, pointed base. These need to be very soft before you can eat them, and soft meaning that then stem peels right off and the whole thing feels more squishy. An unripe Hachiya can send you running for the hills as it is extremely astringent and can leave you wondering how such a sensation can exist in your mouth!

How to enjoy a persimmon:

  • Sliced in a nice bed of arugula, white radicchio, with warm beets, and walnuts or pistachios. Drizzle a little balsamic or your favorite dressing overtop, toss and enjoy the subtle sweet kicks.
  • Make a persimmon salsa by dicing it in with tomatoes, cilantro, cumin, salt and pepper. Serve over roasted veggies, squash risottos, or with your favorite seed cracker!
  • Butternut squash and persimmon soup!

However you enjoy this autumn gem, you can take pride in adding just one more delicious, and incredibly healthful food to your repertoire! The more good stuff we fill up on, the less unhealthful foods our bellies will have room for.

Cheers!

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Totum Clinic Re-Opening

We are so excited to let you know that our clinic services will be open for in-person sessions as of Monday, June 1st!
This has been a long journey for all of us, but the return of in-person services is an amazing sign that we are on the right track. A big debt of gratitude is owed to all the front line workers who have helped us as a society. To those who have been directly affected by this virus, we send you strength and love.
Safety for you and our team is critically important. We have taken many precautions to help keep everyone safe when you come in.
Book For Your In-Person Clinic Appointment
We feel extremely fortunate that Totum was never built to provide a “mass” model of health care and this should be a significant advantage to our business as we proceed carefully toward the opening. We have many friends in the West that are currently opening their clinics operating in a similar way. We are in regular connection with these experts to find the best and safest path forward for our team and our clients.
Tim and Stacy Irvine and the Totum Family

Physical Distancing Protocols

  • Physical distancing signage and policies in place to keep all of us safe.
  • Reduced capacity in waiting rooms along with outside waiting areas (one person in waiting area only).
  • Staggered appointment times to reduce the number of people in common areas.
  • Plexiglass barriers at reception.

Cleaning Protocols

Totum facilities will undergo a deep clean prior to re-opening.
  • Hand sanitization provided and required before and after sessions.
  • Use of hospital grade disinfectant and cleaning products.
  • Regular and repeated cleaning of high touch surfaces.
  • ‘Fresh Start’ protocol for each treatment room. This includes cleaning and disinfecting of all surfaces within a treatment room.
  • Disinfectant wipes and sanitizer will be available throughout the facilities.
  • Our team-oriented approach is to be constantly cleaning in order to make the spaces as safe as possible.

What To Expect At Your Appointment

  • All clients will be asked to put on a mask when entering the facility. Please come with your own.
  • The Totum team will be wearing protective equipment such as masks and eye protection.
  • Please wear loose clothing that is conducive to various treatment styles.
  • We will have a QR code posted on our doors each day which can be used to check-in through your Totum booking app. This notifies us of your arrival if you need to wait outside.
  • Our inside waiting areas will be limited as noted below. Outside waiting is available at all locations.
    • Roxborough – 1 person
    • King St. – 3 people
    • Medisys – 2 people
  • You will be asked to sanitize your hands soon as you enter the space. Hand sanitization will occur again when you are finished your appointment.
  • Your clinician will come to get you when they are ready for you.
  • There may be separate entrances and exits depending on the facility you visit.
  • Contactless booking/payment (no cards or interactions with the front desk team where possible).
  • Please attend your session alone as no additional visitors will be allowed unless absolutely necessary. Any necessary, additional visitors will need to be screened.
  • **Please note, we are required to screen for signs and symptoms of COVID-19 at the time of booking, the day of your appointment, and at the start of your appointment by your practitioner. The day of appointment screen will arrive in your inbox 2-3 hours before your appointment and must be completed in order for your appointment to go ahead. If you have symptoms please contact us and we will re-book your appointment.
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Fast and Female: Inspiring Our Future Athletes

On Saturday October 13th, Totum welcomed the North Toronto Huskies Basketball program for a two-hour session of exercise and training workshops. We had over 50 participants aged 10-12 and the programming was partnered with Fast and Female, a non-profit organization that brings female Olympians together with young female athletes. These athletes are inspired to pursue sports throughout their lives, build confidence, and combat adversity while pursuing athletic goals.
As an organization, Totum is dedicated to being a leader in health and wellness for youth. We believe that youth fitness and education is crucial for developing strong associations with exercise and overall wellness. Building a strong foundation for health and teamwork at a young age can empower young athletes to become role models and leaders for tomorrow.
The workshops held involved strength training with Trent Peterson (personal trainer) and spin classes with our very own instructor and motivator, Amy Goldberg. The energy and enthusiasm was high while the kids learned new skills through challenging exercises.