“How Much Water Should I Drink?”

14755025_sHow much water should I drink?”

This is a question that we get asked a lot in the clinic. A simple rule of thumb is about half your body weight in ounces. It’s safe to say that most people probably aren’t drinking that much, and almost no one is drinking too much.

Okay. But how do I actually do it?”
This might be the more important question. How do you make the change? Here are a few tips:

  • Eat more vegetables. They’ve got water built in.
  • Make your total consumption visible. Fill a large bottle or pitcher with your daily goal amount, and try to finish it all before the day is over. Something that holds 2 litres is a good place to start.
  • Tie water to another habit. Making your morning coffee? Drink a glass of water. Having a glass of wine? Drink a glass of water. Taking a bathroom break? Drink a glass of water.
  • Replace another beverage with water. Drink water instead of pop, alcohol, tea, coffee, juice or milk.

What We’re Having for Lunch


Here’s the latest fare from the StoneTree lunchroom. Hope you find some inspiration!


  • Broccoli, asparagus and quinoa over organic mixed greens, with Ontario strawberries and blueberries.
  • BBQ Haddock.
  • (Gluten free, dairy free, paleo, vegetarian)


  • Spinach, arugula and mixed lettuce (grown by Shelby herself at the community garden).  Lamb’s quarters, cucumber, red pepper, sunflower seeds, avocado.
  • Topped with NewFarm GOLD salad dressing (sold at Currie’s Market & 100 Mile Store).
  • Gluten free, dairy free, vegan


  • 3 bean curry with cauliflower (Mixed dried beans cooked in crock pot with 1 half cauliflower diced, 1 box organic veggie stock, 2 heaping tablespoons Patak’s Madras curry paste and sautéed onion, garlic and carrot).
  • Served over organic spinach and topped with half diced avocado.
  • Gluten free, dairy free, vegan.

4 Tips for Successful Diet Changes

10892081_sOur last post on healthy eating struck a chord. Our two simple rules for making food choices was one of the most popular blog posts ever on our site.

As simple as deciding what the best thing to eat may be, though, it’s still only part of the picture. When it comes to actually choosing to buy, prepare, and eat those foods, it can be a job more easily said than done. Knowing how to change what we eat, it turns out, is a lot harder than simply knowing what to eat.

Diet change is hard. Incredibly hard, in fact. But remember that many, many people do it successfully. Here are our suggestions for making change that is both realistic and sustainable.

1. Work on One Habit at a Time
You can only make so much change in so many places at once. If you’re planning to quit smoking, join a gym, eat better, learn to paint and show up for work early every day starting tomorrow, then let’s save you the trouble right now. It’s not going to work out. If you want to change how you eat, then you might find more success by focusing on just that. Multi-tasking works no better for changing habits than it does for work, parenting or sex. Stop fooling yourself. Pick one thing and get it right.

2. Start With One Meal
You don’t need to change your entire diet today–you can start with one part. Pick a meal (we think lunch is a great choice) and work on shifting just that one. Breakfast and dinner can follow when you’ve got some success, some skills, and some momentum. This isn’t a hunger strike.

3. Focus on Adding, Not Subtracting
Trying not to eat things is really hard. Yes, there are things you almost certainly need to eat a hell of a lot less of. But you may improve your odds of doing that by displacing them with healthier choices, as opposed to just trying to resist eating. Focus more on pursuing vegetable, for example, and less on avoiding sugar. Sure, you probably need to eat fewer simple carbs, but at some point, you’re going to have to learn to eat vegetables. You might as well get started.

4. Make Sustainable Change
This is about the long term. You need to think in terms of making small, sustainable adjustments to your diet that you can maintain forever. For. Eh. Ver. It’s not a diet. It’s changing how you eat. “I’ll never eat another piece of chocolate cake,” is not only not sustainable, it’s also no fun. Extreme diets don’t make you live forever. They just make it feel that way.

What these strategies are designed to do is focus on small, sustainable changes that give you small wins, build momentum, and avoid the all-or-nothing thinking that leads to giving up completely. Think small, slow and sustainable!

IV Therapy for Athletic Performance

967272_sAs IV therapy becomes increasingly recognized as a tool for everything from digestive conditions and migraines to cancer care and heart disease, the evidence is emerging that it has potential for athletes, too.

A great article in the Star this week gave support for IV therapy as an athletic performance booster–something we’ve definitely noticed here in the clinic. When you consider what’s in a typical solution, it’s really no surprise.

“A basic IV vitamin bag contains magnesium and amino acids for muscle recovery; carbohydrates to replenish glycogen stores; zinc for testosterone function; selenium for thyroid function; vitamin C for the immune system; and of course the B complex, renowned as nature’s energy booster.”

The IV mix is customized for each athlete depending on their training and cortisol levels, but the benefits tend to be pretty consistent across the board, including:

  • Increased energy level
  • Faster recovery time
  • Increased training capacity
  • Less pre- and post-race illness

>>Athletes are turning to intravenous vitamin therapies in attempt to boost performance