The New Canada's Food Guide -2019 Version

     Most Fitness Trainers are not Registered Dietitians or Nutritionists.(Some Fitness Trainers may have the education to be Registered Dietitians or Nutritionists but most do not.) It is actually beyond the scope of most Trainers to push certain diets such as the Paleo or the Keto or the Atkins or intermittent fasting.  What they can do is to encourage sensible and healthy eating habits. For CanadianFitness Trainers this often involves giving the client a copy of Canada's Food Guide to assist in proper and safe energy consumption. 

    Canada's Food Guide is a pamphlet of dietary suggestions for daily eating behavior. The guide was established in 1942 during the Second World War to educate people on how to maximize their nutrient intake during a period of national food rationing.  It started out as the 'Official Food Rules' then morphed into 'Canada's Food Rules' and finally evolved into 'Canada's Food Guide'.
   The guide used to include four food groups.

1. Vegetables and Fruit
2. Grain (or rice) products
3. Milk and Alternatives
4. Meat and Alternatives

Foods that did not fall into the 4 categories were listed as 'other' foods. They were to be eaten sparingly. This included sugar, processed foods, alcohol and pop.
 Every updated version was a slight variation with the same 4 food groups. The dairy and meat lobbyists had the ear of Health Canada during each revision to the guide. Times seem to have changed.
   The revised guide divides the healthy plate into 3 sections;

1. Fruits and vegetables: Portion sized are not given, just to eat plenty of them.
2. Protein Foods: The old guide had meat and alternatives as the main suggestion. Now it can be meat or eggs or legumes, and other high protein seeds. Meat is not named as a required food. Milk would likely fall into this category but milk products are not mentioned.
3. Whole grain foods

          Water is suggested as the drink of choice. Processed foods, sugary drinks, (even fruit juices) and alcoholic beverages are to be used minimally if at all.

Canada's Food Guide - Revised for 2019: Don't think this made the cut.

   This diet appears to cover all of the angles to good health and arguably help save the environment.

•  Lacto-Vegetarians can still use dairy products. Vegans can easily adhere to the guide.

•  People with wheat allergies or Celiac disease can replace wheat products with rice products in the whole grain section.

• This is a great tool for Fitness Trainers to supply to their clients since exercise and diet work best in tandem.

• The meat lobbyists and the dairy farmers obviously feel slighted.  Some of the reasoning behind the new guide is that these industries use up resources that may be environmentally unsustainable in the future.  

   The reality is that apart from people in the health and profession, Canada's Food Guide is probably underutilized. Most restaurants don''t give it much heed. Families mostly stick to their traditional meal plans with meat, potatoes, vegetables, bread and dessert.. People who order "Skip the Dishes" instead of cooking are likely more interested in taste and satiety rather than food grouping. As for the fast food, take-out customers, do we really think that they are thinking of food guides? The meat and dairy industries will be in business for some time yet.

   My advice to Fitness Trainers is to use these new guidelines to your advantage. 
 Tonight I have a free evening. I intend to relax and fuel up with 4 major but neglected food groups: pizza, chicken wings, egg rolls and beer.

Until Next Time,  Keep Fit

Little Bobby Strong

Links

www.fitnwell.com

www.rabbitview.com

   

Stretches for Sciatica

  Let us set the record straight immediately, Sciatica is not a famous beer brewery town in upstate New York! You're thinking of Utica!
Sciatica is a condition in which pressure on the sciatic nerve causes pain. The sciatic nerve runs from the lumbar spine down the posterior and down each leg. Sciatica can range from just in the lower back to also include the buttocks and even down the back of the legs to the knee. Sciatica can cause mild discomfort or it can almost completely hinder lower body mobility.In the worst scenario the pain can feel like electric shock waves running from the lower spine to the knee. It usually affects just one leg but can sometimes cause pain in both legs. I had it a few years ago and it felt like an electric current running down alongside my hamstrings. Ouch!
    A common cause of mild sciatica is piriformis syndrome. The piriformis is a short muscle that originates at the front of the sacrum and inserts in the uppr femur. It crosses the path of the sciatic nerve. If the priformis is overactive or tight it can push on the sciatic nerve causing pressure and pain. Stretching the piriformis in such a case may alleviate the issue.

Piriformis Syndrome: Rear View


There may be more sinister causes of the sciatica such as spinal lesions or a herniated disc. The following exercises should provide relief after 1 to 2 months. If the problem persists, a medical evaluation would be the wise option. These exercises should cause mild discomfort, especially in the beginning. If they cause severe pain instead of discomfort, the cause may be something other that priformis syndrome. Once again, a visit to a physician would be the prudent action.

My recommended exercises are as follows:

Self Myofascial Release (SMR) for Piriformis Muscle: The purpose of this exercise is to inhibit the overactive (tight) muscle. The tight muscle will have adhesions or knotted regions that should have pressure applied until they loosen up.

Sit on the foam roller with a with one leg crossed over.  Roll until you find a sore spot on the butt cheek. Hold for up to 30 seconds. (90 seconds with less intense pressure) One repetition should suffice unless there are multiple sore spots. .

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Muscle Lengthening Exercises

After inhibiting the muscle you then want to lengthen it using static stretches. This should help take pressure off of the sciatic nerve.

Static Stretches for Sciatic Nerve Pain

Cross ankle over the knee. Gently pull knee forward until you feel the stretch. Hold for up to 30 seconds. Start with 1 repetition. Work up to 3 repetitions.
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Pull the knee gently towards the opposite shoulder until you feel the stretch. You don't have to hook the foot with your elbow as shown in the picture unless you are extremely flexible.  Hold for up to 30 seconds. Start with 1 repetition. Work up to 3 repetitions.

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From the position shown, push gently back on the outside of the knee with your elbow until you feel the stretch. Hold for up to 30 seconds. Start with 1 repetition. Work up to 3 repetitions.

This exercise also stretches the lower erector spinae muscles so you may sometimes feel a relieving popping sensation in the low back similar to when a chiropractor cracks the lower back.
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   It may take up to 6 to 8 weeks for the sciatica to subside if the piriformis muscle is the culprit.You also need to avoid the movements or positions that may have lead to the dysfunction. I must also  emphasize that if the sciatica does not subside after 2 months or if the exercises cause pain rather than discomfort, a doctor should be consulted! Advanced technology such as a C T scan an MRI or an X-Ray may be required to determine a more severe cause of the issue. 
If you are a Fitness Trainer and your client's sciatica does not improve or the exercises cause pain, always refer the client to a physician.

Until Next Time,  Keep Fit

Little Bobby Strong

Links

www.fitnwell.com

www.rabbitview.com