A strict vegetarian diet consists solely of plant-based foods such as vegetables, fruits, nuts, grains, and beans. However, there are several variations of this fundamental principle. Ovo-Lacto vegetarians also eat eggs and dairy products. Pescatarians include fish and seafood into their meals. A strict vegetarian that excludes all animal products is also referred to as a vegan. Vegans might go one step further and consume mainly uncooked and unprocessed, “raw foods.” The American Dietetic Association believes that well-planned vegetarian diets are healthy, nutritionally sound, provide health benefits for the prevention and treatment of diseases, and are suitable for individuals at all stages of the life cycle. Why do people use vegetarian diets? Although many vegetarians eschew animal products due to environmental and ethical beliefs, it’s the numerous health benefits that grab the attention of the medical fraternity and health authorities. It’s been estimated that as many as 70 percent o…

As part of MyDoc@Work, we will be sharing fitness related content by our fitness partner uFit. Maire, uFit clinic physiotherapist, shares her top 5 stretches to get you loose and limber. Fitness Tip 1: Hip rotations and lower back stretchLay on your back, put your arms out in a “T” position and bend both knees bent to 90’. Keeping knees and ankles together, gently rotate knees to one side and turn head to loot to the opposite side. Slowly de-rotate and repeat the same stretch to the other side. Move slowly and with an exhaled breath. Hold the stretch for 3-5 breaths and do 3 repetitions on each side. Fitness Tip 2: Lower back stretchesThis is a little more intense that the above stretch. Lay in the same position as above. But instead, take one knee into your chest and then slowly rotate that knee across your body and over to the other side. Try to keep the opposite shoulder down. Hold this position for 3-5 breaths and repeat on the other side. Do 3 times on each side. Fitness Tip 3: Thora…

Health-conscious people are constantly looking for natural and nutritious ingredients to replace the processed ones. Ditching refined or processed sugar is at the top of the list for most, as health professionals keep warning us about the dangers of consuming what’s considered the drug of the 21st century. Starting a whole foods diet is key to keep insulin levels in balance; in exchange, you’ll get rid of cravings and, most importantly, you’ll avoid health conditions triggered by refined sugar such as type 2 diabetes, obesity, and cardiovascular diseases. A Secret EnemyIt’s hard to stay away from sugar when having a sweet tooth, though. That’s why the aim of this lifestyle change is not so much quitting all kinds of sugar for good but to opt for sugars coming from unprocessed natural sources (plants and fruits), thus healthier for our bodies. By making small changes in eating habits, you’ll put an end to a serious addiction harming your physical and mental health: you’ll quickly see yo…

As part of MyDoc@Work, we will be sharing fitness related content produced by our fitness partner uFit. Marcus Fam, Head of uFit Bootcamps, shares his top five exercises you can do outdoors with no equipment required. Fitness Tip 1: LungesNot only does working the legs expend more calories due to recruiting a higher amount of motor units, who doesn’t want to have nice legs? Try incorporating lunges in sprint intervals as part of your active recovery. Always keep your chest and shoulders upright, and your spine in neutral while lunging. As with all resistance exercises, the focus should be on the muscles, not the joints. Perform a full range of motion and avoid bouncing or jerking. If your legs are burning, congratulations, keep going! Fitness Tip 2:  SprintsLots of bootcampers are ace runners, but for those who aren’t keen to clock in 10km runs or more, give a go at sprinting. So we’re not talking about aerobic running. Full-on anaerobic sprints that leave you gasping for air and leave yo…

Sugar is the most dangerous drug of the 21st century. More and more studies about the so-called “invisible enemy” show the direct connection between excess sugar intake and a wide range of diseases and health problems, from obesity to diabetes to cardiovascular diseases. How Sugar Affects our BodyBrain damage is probably one of the unexpected consequences of high sugar intake. Studies show that the more sugar we consume, the more our brain is overwhelmed by the constant high levels of insulin, which prevents it to perceive signals correctly. Long term, this causes memory deficiency and affects our ability to reason, not to mention the recurrent sugar crashes that affect our mood on a daily basis. Then there’s obesity, the most evident cause of how sugar affects our body. Against popular belief, our worst enemy when it comes to having weight problems is not fat or salt, but sugar. In this line, special attention is being put to fight children’s obesity, educating them on good eating habi…