The Alliance Blog S2 Q3 Archives - Alliance Chiropractic and Wellness

What Does ‘Clean Eating’ Really Mean?

Remember being told as a kid that ‘you are what you eat?’

What we eat and drink plays a crucial role in our overall health, energy levels, and well-being. Choosing whole, minimally processed foods provides essential nutrients that fuel our bodies and reduce the risk of chronic diseases and other health issues. Unfortunately modern diets favour convenience and taste, and often contain high levels of added sugars, unhealthy fats, and artificial ingredients.

What researchers are finding is that over the long-term, consuming these ultra-processed foods contributes to weight gain, inflammation, and heart disease.

Research shows that people who consume diets high in ultra-processed foods have a significantly higher risk of developing and dying from heart disease, including conditions like stroke and other cardiovascular issues.

For more on the hidden dangers of processed foods, read our blog: When Less Is More: The Hidden Dangers of Ultra-Processed Foods.

Why Food Labels are Important

Understanding food labels can help consumers make better choices. While packaging often includes attention grabbing words like ‘natural’, ‘sugar-free’, or ‘low-fat’, the Nutrition Facts panel and ingredient list reveal essential information .

Here are some key things to look for:

Serving Size – Compare serving sizes across brands to ensure you are making accurate comparisons
Calories Per Serving – Be aware that a food may seem low in calories but have a very small serving size
Fat Content – Check for saturated and trans fats, which should be minimized in a heart-healthy diet
Sodium Levels – Aim for less than 2,300 mg of sodium per day to support heart health
Added Sugars – One teaspoon of sugar is about 4 grams, so a food serving listing 12 grams of sugar is about three teaspoons
Fibre Content – Look for foods with at least 4 grams of fibre per serving to support digestion and overall health
Ingredient List – Ingredients are listed in order of weight, so if sugar or hydrogenated oils appear near the top, the product may not be the best choice

For a visual guide on how to read food labels, check out this helpful resource: How to Read a Food Label.

Why You Should Avoid Artificial Ingredients or Additives

Many processed foods contain artificial sweeteners, preservatives, and additives that can negatively impact health. Artificial sweeteners, for example, were once considered a safe sugar alternative, but recent research has linked them to a 9% increase in cardiovascular events such as heart attacks and strokes.

For a deeper dive into the risks of artificial sweeteners, read our blog: The Hidden Risks of Artificial Sweeteners.

Making Smarter Food Choices

Incorporating healthy eating tips into your daily routine does not have to be complicated. Small changes can make a big difference:

Choose whole foods – Opt for fresh fruits, vegetables, lean proteins, and whole grains over processed alternatives.
Cook at home – Preparing meals from scratch allows you to control ingredients and avoid hidden additives
Stay hydrated – Drinking plenty of water can reduce cravings and improve digestion
Practice moderation – Enjoy treats in balance, focusing on an overall nutritious diet rather than perfection and tight control

For more detailed guidelines, practical recommendations, meal planning ideas, and useful recipes, refer to the Canada’s Food Guide.

A Holistic Approach to Health and Wellness

At Alliance Chiropractic, our focus is on your musculoskeletal health, but we also aim to provide information and resources that support overall well-being. A balanced, nutritious diet plays a key role in healthy development for children, as well as maintaining energy levels, preventing illness and injury, and supporting overall wellness throughout our lifetime.

Want to see a future topic covered or have questions about this blog? Contact us today. We are here to support you.

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Information for this blog was sourced from: Concordia, Government of Canada, and Our Blog Library

Making the Most of March Break

March Break is the perfect opportunity to step away from screens, spend quality time with family, and explore new activities. Whether you prefer outdoor adventures, local events, or creative indoor fun, there are plenty of exciting and budget-friendly ways to make the week special. Staying close to home? Hamilton has a variety of March Break activities for families from skating and swimming to museum visits and seasonal exhibits. Planning to travel? A little preparation can help ensure a smooth and comfortable trip.

March Break Activities in Hamilton

Find a wide range of activities in the Hamilton area to keep your family busy and entertained over March Break. Whether you enjoy active outings, historical experiences, or creative workshops, there is something for everyone.

Here are a few ideas:

Stay Active – Join a drop-in swim, gym, or skate session at select recreation centres and arenas across the city. It’s a great way to promote fitness and physical activity while enjoying time with loved ones
Spring Tide Bulb Show – Visit Gage Park Greenhouse for free from March 7 to 16, 2025 and enjoy the vibrant colors and fragrant blooms that signal the arrival of spring.
Explore Hamilton’s Museums – Many of Hamilton’s historic sites offer March Break programming, including:
- Dundurn Castle – Experience life in a grand 19th-century home
- Battlefield House Museum & Park – Learn about a key moment in Canada’s history
- The Hamilton Military Museum – Explore interactive exhibits about Canada’s military past
- Whitehern Historic House & Garden – Take part in unique art workshops, including the Pour Paint Workshop
- Hamilton Museum of Steam & Technology – Let kids get hands-on at the Construction Zone Activity Centre.

Minimize Screen Time

While it may be tempting to rely on screens to keep kids entertained over March Break, consider setting limits and encouraging alternative activities. High levels of screen time have been associated with text neck and memory issues. A break from digital devices can help promote healthier posture, better sleep, and more meaningful face-to-face interactions.

Enjoy Outdoor Activities

Spending time outdoors provides multiple health benefits such as improving mood, boosting energy levels, and promoting better sleep. Some easy ways to enjoy nature include:

Go for a family hike. We have some fantastic trails in our region
Visit a conservation area and go on a treasure hunt for early signs of spring
Organize a scavenger hunt in the backyard or park
Try a new activity such as cycling, rollerblading, or hiking if the weather is mild, or tobogganing or snowshoeing if there is still snow on the ground.

To learn more about the benefits of spending time outdoors, check out our blog: Health and Wellness Benefits of Outdoor Activities.

Planning a Road Trip? Be Prepared

For families traveling over March Break, preparation is key to a smooth and stress-free trip. Whether you are heading on a road trip or flying to a new destination, a bit of planning can make all the difference.

Road Trip Must-Haves – A roadside emergency kit, extra snacks, and in-car entertainment are essential for long drives
Travel Comfort – A small first aid kit, extra windshield fluid, and a warm blanket ensures comfort and safety
Navigation and Planning – A travel checklist helps ensure you are well-prepared for unexpected situations

For expert road trip packing tips, check out Nine Essentials Every Smart Road Tripper Should Pack and Canadian Road Trip Packing List.

If you are flying, review this Travel Checklist for Canada to help ensure a smooth journey.

Don’t Let Back Pain Ruin Travel Plans

While travel is exciting, long hours in a car or on a plane can take a toll on your body. You can help prevent strain and discomfort by ensuring proper posture, stretching regularly, and taking movement breaks.

For more tips on staying pain-free while traveling, visit 5 Tips to Avoid Back Pain While Traveling.

A Perfect Time for Connection and Fun!

March Break is a great opportunity to step away from routine, try new experiences, and enjoy quality time with family. Whether you are staying local and exploring Hamilton’s many events or taking a road trip or travel adventure, there are plenty of options to make the week meaningful and enjoyable.

While our focus at Alliance Chiropractic is on musculoskeletal health and treatment, we aim to provide information and resources to support overall health and wellness. We hope these ideas help you make the most of your March Break with fun, active, and screen-free experiences.

Want to see a future topic covered or have questions? Contact us today. Happy March Break!