"The greatest wealth is health."
Virgil (70-19 BCE)
In this issue of Live
to Eat, for the first time ever, we will take a brief detour from our
discussions of all things gastronomic and discuss the importance of
physical activity. After all, eating healthy is only half of the equation
to staying healthy. (Don’t think we’re completely unselfish in
discussing this topic… we know that it is in our best interests to keep our
We have enlisted the expertise of Doug Richards, MD, Dip Sport Med –
former Team Physician of the Toronto Raptors and current Professor at University
of Toronto’s Faculty of Physical Education and Health to shed some wisdom on the
topic of physical activity and health. And we know that words alone won’t
get you in shape, so we have worked out a sweet deal with Totum Lifescience on
your behalf… until April 30, 2006, you can join for 1 week and receive a 1
hour personal training session for free ($90 value! more
And if that’s not enough to inspire you, this no doubt will… we’re very excited
to officially kickstart the sign-up for Team Healthy Butcher – a road
cycling group with planned regular rides throughout the summer that is
absolutely free to join. Spring is looming around the corner, this is your
opportunity to dedicate yourself to a rapidly growing sport and get in shape!
(more details below).
We hope you learn and are inspired by what Doug has to say, and as always,
welcome your comments and questions – just email
THE HEALTHY BUTCHER
GRANTED ORGANIC CERTIFICATION
The Healthy Butcher is the
most recent retail store in Canada to be awarded the Certified Organic
butcher shop joins an elite group of retail outlets worldwide that
effectively “close the loop” between the farmers and the point of
retail. Essentially, this certification is an additional assurance to
our customers that what we sell as organic is truly organic and not just
a marketing gimmick.
Click here to read our official Press Release
EASTER & PASSOVER ORDERS
Easter falls on April 16
(Catholic/Western) / April 23 (Orthodox) &
Passover falls on April 13. Pre-order your lamb, turkey, brisket or
unique game meats for your special
gathering. The earlier the better! It's still not too late
to order a whole Spring Lamb (25-30lb) for the most memorable roast of
WEEKEND SUPPER FOR 2
FOR NEXT WEEKEND MARCH 25-26
Enjoy a gourmet experience
in your own home...
Our dinner kit includes everything you need.
Orders must be made by Thursday, March 23.
This week's menu includes:
Roasted Red Pepper Hummus,
Mixed Olives, and Monforte Cheese
Spinach Salad with Pears,
Local Oyster Mushrooms, and Roasted Garlic Vinaigrette
Meatloaf with Roasted Root Vegetables, Braising Greens, and Tomato-Basil
Paula’s Chocolate and Chocolate Chip Biscotti
TEAM HEALTHY BUTCHER
FREE TRIAL & TRAINING
Kickstart your spring
training - try Totum Lifescience at 445 King St. West for one week
PLUS have a 1 hour personal training session free!! Totum’s viewpoint
is that fitness is about improving your life in every possible
dimension; whole health is not only an approach to fitness - it is a
philosophy. If their Forrest Hill or Rosedale locations are more
convenient, they are offering a complimentary Personal Training session at
either facility. Contact Tim Irvine at 416.925.5706 or email
firstname.lastname@example.org and mention
"The Healthy Butcher promo".
Offers expires April 30,
is no doubt that physical activity and good nutrition are the cornerstones of a
healthy lifestyle. It is difficult to study the effects of one without the
other, as people who tend to be active tend to eat better, and vice versa.
Healthy living is a package deal – part of a whole! Nonetheless, in this brief
article, I’ll summarize our current understanding of the relationship between
physical activity and health.
WHAT ARE THE HEALTH BENEFITS OF PHYSICAL ACTIVITY?
Too numerous to expand on here, the major health benefits of physical activity,
independent of other lifestyle or health factors, are:
/ reduced all-cause death rates
Reduced rates of
strokes, and high blood pressure
and possibly also cancer of the breast and prostate
of life, mental function, and more independence in the elderly
and neonatal health when pregnant women are active
performance in active school children
TYPE(S) OF ACTIVITY PROVIDE THESE BENEFITS?
The only type of physical activity for which there is very convincing evidence
of the above benefits is “aerobic” exercise. This doesn’t mean that you need to
run out and buy nasty 1970’s leg warmers cast-off from an old 20 Minute Workout
show. “Aerobic” activity is anything that gets your heart beating fast, at a
rate that you can sustain for more than a few minutes. If you push too hard,
such that you need to stop for a breather after a minute or two, then you have
exceeded your “threshold”, and crossed into what is called “anaerobic” activity.
There is much less evidence about the health benefits of this sort of anaerobic,
maximal intensity exercise.
One easy rule of thumb gives an easy guide to whether what you are doing is
“aerobic”. The Goode-Merton “breath test” is this: when you reach a level
of exercise at which you can easily hear yourself breathing, you are crossing
the threshold into anaerobic activity.
So, aerobic activities can include just about anything (walking, cycling,
swimming, jogging, skating, rowing… the list is endless), so long as you perform
whatever it is at an appropriate intensity. Make your heart beat faster than
normal, but such that you are not breathing very hard, and such that you can
keep it up for more than a few minutes consecutively.
MUCH PHYSICAL ACTIVITY IS NECESSARY?
Some thirty years ago, fitness experts at the Cooper Institute in Dallas came up
with the “FIT Principle” as a guide: Frequency = 3 times weekly, Intensity = 70%
of maximum heart rate, Time = 30 minutes. Since then, we have learned a lot
We now know that the health benefits listed above begin to appear with just a
little exercise (500 kcal/week). This amount can be accomplished just by
choosing to walk or ride your bike to work or stores instead of driving; taking
the stairs instead of an elevator; and so on. We call this “active living” as
opposed to “prescriptive exercise” as seen in a “prescription” like the FIT
Having said that, it appears that more is better. 1000 kcal/week (3 half-hour
activities at moderate intensity) of exercise reduces death rates by 30%. 2,000
kcal/week (daily half-hour activities at moderate intensity) goes even further.
At some point, too much of a good thing is bad. There is some evidence that more
than a couple of hours of exercise daily starts causing problems, particularly
if it is too intense, (not to mention if it is violent in nature).
Living in a more active way (getting rid of that car, or leaving it in the
garage; buying and using a bike at low intensity; choosing to walk) is something
anyone can do. If you plan to start a more vigourous program, particularly
if you have any existing health issues or concerns, it is advisable to consult a
health professional to make sure what you are planning is safe.
Whatever it is you choose to do, be it walk up more stairs or join the
Healthy Butcher cycling team, have fun!
Doug Richards, MD, Dip Sport Med
David L. MacIntosh Sport Medicine Clinic, University of Toronto
Professor, Faculty of Physical Education and Health, University of Toronto
Physician of National Women’s Basketball Team, National Volleyball Beach
Teams, and Varsity Blues Intercollegiate Teams
Physician of the Toronto Raptors Basketball Club, 1995-2004
The Healthy Butcher, 2005-present
learn more about your Maximum Heart Rate and determine your target heart
rate for aerobic activity visit:
While it’s beyond our scope in this newsletter to cite all of the relevant
scientific literature on the topic of physical activity and health, readers
interested in exploring the evidence for themselves are directed to the two
largest published reviews on the topic, considered the current authoritative
summary statements in the scholarly community: the Report of the Surgeon
General in 1996 (U.S. Department of Health and Human Services1996), and the
consensus statement of an international symposium held on the topic in
Hockley Valley, Ontario in 2001 (Kesaniemi 2001).
To access past issues of live to eat? Click
Selection of Amuses Bouches
Marinated Prawns with Avocado Mousse, Kumquat Gastrique, Basil
Pistou & Brioche Croutons
Yukon Gold Potato Gnocchi with Hedgehog Mushrooms & Black
Pan Roasted Red Snapper with Romano Bean Stew, Tomato Confit,
Black Olives & Preserved Lemon
Seared and Confit Healthy Butcher Pekin Duck with Caramelized
Salsify, Rutabaga Puree & Porcini Jus
Monforte’s Paradiso Cheese with Shallot Confit, Apple Cider
Glaze & Candied Walnuts
Almond Panna Cotta with Espresso Granita & Chocolate Sorbet
Whenever possible ingredients are sourced from
local producers who practice sustainable growing methods
|MORE INFO ON THE HEALTHY BUTCHER...
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To contact us, call 416-ORGANIC or visit our web page.
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