Holiday Hours
Chiropractic
Dr. Karen Baker
Mon. Dec. 21: 10am-2pm
Dec. 22 – 29: out of office
Wed. Dec. 30: 10am-2pm
Dec. 31 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Massage Therapy
Dennis Newhook, RMT
Dec. 21 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Nicole Zingel, RMT
Dec. 23, 25 & Jan. 1: out of office
Wed. Dec. 30: 10am-6pm
Wed. Jan 6: returns to regular hours
Wednesday, December 9, 2009
Lifewise Supports the Daily Bread Food Bank
Lifewise Health & Wellness Supports:
The Daily Bread Food Bank
Please join us in supporting a very important cause this holiday season. Throughout the month of December we will be collecting donations of non-perishable food items for The Daily Bread Food Bank.
Most Needed Items:
peanut butter
canned fruits & veggies
dried pasta & tomato sauce
rice
lentils & beans
canned fish & meat
powdered, canned or tetra pack milk
baby formula & baby food
cans of soup or hearty stew
Please help us share the gift of better health!
The Daily Bread Food Bank
Please join us in supporting a very important cause this holiday season. Throughout the month of December we will be collecting donations of non-perishable food items for The Daily Bread Food Bank.
Most Needed Items:
peanut butter
canned fruits & veggies
dried pasta & tomato sauce
rice
lentils & beans
canned fish & meat
powdered, canned or tetra pack milk
baby formula & baby food
cans of soup or hearty stew
Please help us share the gift of better health!
Welcome to Lifewise, Nicole Zingel & Sarah Dobec!
I would like to take this opportunity to extend a warm welcome to two new practitioners who have recently joined our clinic: Registered Massage Therapist - Nicole Zingel, and Holistic Nutritionist - Sarah Dobec. Welcome to Lifewise girls, we are excited to have you on the team!
On another note, as some of you already know JoAnn has been offered a teaching position with the Shiatsu School of Canada, and will be leaving Lifewise. Although we are sad to see her go, we know this is a great opportunity for her and we wish her the best success in her new roll. JoAnn, be sure to come visit often!
To all of our patients, we would like to wish you a safe and enjoyable holiday season!
Yours In Health,
Dr. Karen Baker
On another note, as some of you already know JoAnn has been offered a teaching position with the Shiatsu School of Canada, and will be leaving Lifewise. Although we are sad to see her go, we know this is a great opportunity for her and we wish her the best success in her new roll. JoAnn, be sure to come visit often!
To all of our patients, we would like to wish you a safe and enjoyable holiday season!
Yours In Health,
Dr. Karen Baker
Exercise for the Holidays (Julia Pilliar, BKin, CPT)
Coming upon the holiday season, many people inquire about how to exercise to maximize caloric output and justify a few extra treats at holiday gatherings. Let’s start off with some basics. Each pound of body fat is equivalent to 3500 calories. To maintain your current weight, your daily caloric expenditure (through basal metabolic rate, or BMR, the thermic effect of food, and daily activity) must equal your daily caloric intake from food. I recommend eating to your appetite and making smart food and exercise choices to feel best.
If you are a regular exerciser already, the biggest ‘bang for your buck’ to keep your metabolism high during the holidays is to engage in cardiovascular interval training (where you increase the intensity for short bursts, 1-2 minutes, and then recover by dropping the intensity to a more moderate pace to allow your heart rate to return to normal) and full-body strength training exercises (at an intensity where you can complete between 8-12 repetitions before fatigue sets in).
Cardiovascular exercise should be performed at least 5 days per week, for a minimum of 30 minutes. For weight loss, this may be increased to 45 minutes. Strength training should be performed 2-3 days per week, making sure to leave a day in between sessions for recovery processes. Strength training keeps metabolism elevated for longer periods of time than other forms of activity. Increasing your activity level, or working a bit harder at the gym, can on occasion justify the extra dietary indulgence. With whatever activity you choose to perform, always be sure to stretch well afterwards to facilitate proper recovery and posture!
If you are a regular exerciser already, the biggest ‘bang for your buck’ to keep your metabolism high during the holidays is to engage in cardiovascular interval training (where you increase the intensity for short bursts, 1-2 minutes, and then recover by dropping the intensity to a more moderate pace to allow your heart rate to return to normal) and full-body strength training exercises (at an intensity where you can complete between 8-12 repetitions before fatigue sets in).
Cardiovascular exercise should be performed at least 5 days per week, for a minimum of 30 minutes. For weight loss, this may be increased to 45 minutes. Strength training should be performed 2-3 days per week, making sure to leave a day in between sessions for recovery processes. Strength training keeps metabolism elevated for longer periods of time than other forms of activity. Increasing your activity level, or working a bit harder at the gym, can on occasion justify the extra dietary indulgence. With whatever activity you choose to perform, always be sure to stretch well afterwards to facilitate proper recovery and posture!
Water Works (Sarah Dobec, BA, CNP)
Water is fundamental to all life and to your health. This is not ground breaking news, we all know we need to drink water; unfortunately most of us don’t drink enough.
Water is used in almost every function of the body, digestion, absorption, circulation and elimination. It is essential for assisting nutrients into the body and toxins out. You can imagine then, if we do not drink enough water, the impact it can have on our health.
Dehydration is a chronic health issue even in countries like Canada where fresh water is a primary resource. Dehydration can disguise itself as fatigue, a headache, moodiness, hunger and a variety of other symptoms.
There are many factors affecting your personal water needs; climate, diet, body size and health status. Here is a calculation that will give you a general idea:
Body weight (lbs) ÷ 2 = the number of ounces of water you require in one day.
Consuming enough water can help alleviate symptoms of arthritis, fatigue, dry skin, muscle cramping and many other aches and pains. Try starting your day with 2 glasses of water, then pay attention to how differently your day unfolds. You should feel more alert and ready to go! New, healthy habits take time to form so try reminding yourself with notes around the house and office and carry water with you wherever you go.
Water is used in almost every function of the body, digestion, absorption, circulation and elimination. It is essential for assisting nutrients into the body and toxins out. You can imagine then, if we do not drink enough water, the impact it can have on our health.
Dehydration is a chronic health issue even in countries like Canada where fresh water is a primary resource. Dehydration can disguise itself as fatigue, a headache, moodiness, hunger and a variety of other symptoms.
There are many factors affecting your personal water needs; climate, diet, body size and health status. Here is a calculation that will give you a general idea:
Body weight (lbs) ÷ 2 = the number of ounces of water you require in one day.
Consuming enough water can help alleviate symptoms of arthritis, fatigue, dry skin, muscle cramping and many other aches and pains. Try starting your day with 2 glasses of water, then pay attention to how differently your day unfolds. You should feel more alert and ready to go! New, healthy habits take time to form so try reminding yourself with notes around the house and office and carry water with you wherever you go.
Thursday, November 12, 2009
HEALTHY IMMUNITY WORKSHOP
Join Holistic Nutritionist, Sarah Dobec, on Wednesday, November 25th to learn more about how our immune system works and what we can do to be resilient to the flu and colds.
We will:
- Explore the immune system and how it works
- Discuss foods and habits we should avoid during cold and flu season
-Focus mostly on foods and habits that we should adopt to maintain our health year round
- Cover supplements to help boost our immunity
Date: Wednesday, November 25th
Time: 7:00 pm – 8:00pm
Location: Lifewise – 2034 Yonge Street
Please RSVP to reserve your spot:
416.482.3340
We will:
- Explore the immune system and how it works
- Discuss foods and habits we should avoid during cold and flu season
-Focus mostly on foods and habits that we should adopt to maintain our health year round
- Cover supplements to help boost our immunity
Date: Wednesday, November 25th
Time: 7:00 pm – 8:00pm
Location: Lifewise – 2034 Yonge Street
Please RSVP to reserve your spot:
416.482.3340
I have had a lot of questions regarding the H1N1 vaccine, as well as the seasonal flu shot this year - not surprising considering the recent media hysteria. There is a lot of controversy surrounding this topic; and, this is one of those decisions we each have to make for ourselves. All I can recommend is that you make sure you have all the facts, and try to make a rational and informed decision. Here are some links providing different viewpoints: www.who.int (World Health Organization); www.nvic.org (National Vaccine Information Center). Whichever direction you choose regarding vaccination, there are many things you can do to boost your immune system naturally: eat nutritious food, stay hydrated, stay active, get plenty of sleep, flush the mucous membranes neti pot and gargling with salt water, and wash your hands often.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
TCM’s Role in Your Immunity
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
A Healthy Relationship with Food
Dr. Karen Baker, BSc, DC
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
Wednesday, October 21, 2009
Slow Down, Stretch & Breathe
“I don’t have time!” In today’s high-pressure, quick-paced, fast-food, instant-everything society, it’s easy to feel overwhelmed with the tasks of the day; and usually the first things to hit the chopping block are the regular maintenance “bits and pieces” necessary for a healthy body, planet, and life. But the long term consequences of forgoing these simple things are not worth the few minutes you gain today. Do yourself a favour: choose nutritious slow-food, stretch, exercise and take that mental health moment, pay attention to your environment - you’ll be glad you did.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Healthy Living for Healthy Bones
Osteoporosis Prevention
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Boost Your Calcium Intake
CALCIUM SUPER FOODS!
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
Introducing: Monthly Referral Draw
Do you know someone who could benefit from our services?
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Coming up at Lifewise Health & Wellness
Upcoming Events
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
New Personal Training Classes
STRETCH & STRENGTHEN FOR SPORT
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Stress Management
Do You Recognize these
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
Wednesday, September 2, 2009
FALL CLASSES - ANNOUNCEMENTS
Hello Everyone! We hope you all have had a safe and enjoyable summer. Here are a few announcements regarding our fall classes:
PILATES & CORRECTIVE EXERCISE CLASSES
We are pleased to announce that we have added PILATES and CORRECTIVE EXERCISE CLASSES to the schedule. These classes are scheduled to begin the week of September 14th, and will run for 6 weeks. Six-week session: $90 (see schedule below).
YOGA
The Fall yoga classes will begin the week of September 7th. There are a few changes to the schedule. We have added a 2 new yoga classes this year: Yoga Basics (Tuesday 7:30pm) & Level III (Wednesday 9:30am) *Please note: Tuesday Level 1 class will now start at 6:00pm.
This fall, classes will run for a full fifteen-week term ($225). For students who are unable to commit to the full session, a split-term of 8 weeks is available ($120). As usual, missed classes can be made up by attending any of the offered classes during the current term.
PRE-REGISTRATION
This fall we have enough returning students that we are hoping to have everyone PRE-REGISTER (i.e. sign up before the first class) so that we know how many spaces are available in each class - so please give us a call or drop by to register if you are intending to come.
CLASS TIMES
Pilates: Tuesday 7:30 – 8:30 am
Tuesday 12 – 1 pm
Wednesday 6 – 7 pm
Corrective Exercise: Friday 12 – 1 pm
Saturday 1 – 2 pm
Yoga:
Yoga Basics Tuesday 7:30 – 8:45 pm
Level 1 Tuesday 6 – 7:15 pm
Thursday 7:30 – 8:45 pm
Level 2 Thursday 6 – 7:15 pm
Level 3 Wednesday 9:30 – 11 am
Restorative Wednesday 11am – 12pm
PILATES & CORRECTIVE EXERCISE CLASSES
We are pleased to announce that we have added PILATES and CORRECTIVE EXERCISE CLASSES to the schedule. These classes are scheduled to begin the week of September 14th, and will run for 6 weeks. Six-week session: $90 (see schedule below).
YOGA
The Fall yoga classes will begin the week of September 7th. There are a few changes to the schedule. We have added a 2 new yoga classes this year: Yoga Basics (Tuesday 7:30pm) & Level III (Wednesday 9:30am) *Please note: Tuesday Level 1 class will now start at 6:00pm.
This fall, classes will run for a full fifteen-week term ($225). For students who are unable to commit to the full session, a split-term of 8 weeks is available ($120). As usual, missed classes can be made up by attending any of the offered classes during the current term.
PRE-REGISTRATION
This fall we have enough returning students that we are hoping to have everyone PRE-REGISTER (i.e. sign up before the first class) so that we know how many spaces are available in each class - so please give us a call or drop by to register if you are intending to come.
CLASS TIMES
Pilates: Tuesday 7:30 – 8:30 am
Tuesday 12 – 1 pm
Wednesday 6 – 7 pm
Corrective Exercise: Friday 12 – 1 pm
Saturday 1 – 2 pm
Yoga:
Yoga Basics Tuesday 7:30 – 8:45 pm
Level 1 Tuesday 6 – 7:15 pm
Thursday 7:30 – 8:45 pm
Level 2 Thursday 6 – 7:15 pm
Level 3 Wednesday 9:30 – 11 am
Restorative Wednesday 11am – 12pm
Welcome Julia and Shalini
Most of you have listened to Dennis, JoAnn, or me lecture about the importance of staying active. As important as regular activity is, proper form and safely performed actions during those activities are even more so. Having good instruction to learn the proper ways to exercise and ensuring that all necessary muscle groups are being strengthened are essential in preventing injury, which is why I am so pleased to be able to offer classes with such experienced and knowledgeable instructors. Please welcome Julia Pilliar and Shalini Bhat to the Lifewise Team who are offering several new classes starting this fall.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
The Benefits of Pilates
Shalini Bhat, B.A.(Kin)H. CPT
Pilates Instructor
o Increased core strength, stability and peripheral mobility
o Longer, leaner muscles
o Improved posture
o Back pain prevention
o Enhances ease of movement
o Balances strength and flexibility
o Heightens body awareness
o No-impact, easy on the joints
o Is customizable to each client
o Improves performance in sports
o Improves balance, coordination and circulation
The Basis of Pilates:
Joseph Pilates believed that it was important to exercise with precision and grace. He emphasized deep breathing and mental concentration as essential to Pilates training (formerly called contrology) and building a healthy body, mind and respiratory system. As well, he believed that Pilates improved circulation and physical fitness through muscular squeezing. He believed in training the body as a coordinated whole rather than as parts. Many exercises are focused on holding the torso in place while moving the limbs in various planes of movement which challenges your balance, core strength, stability and flexibility. Pilates exercises are not repeated more than 5-10 times and are performed with total concentration and muscular engagement so that the focus is on quality rather than quantity.
“Physical fitness is the requisite to happiness”
- Joseph Pilates -
Pilates Instructor
o Increased core strength, stability and peripheral mobility
o Longer, leaner muscles
o Improved posture
o Back pain prevention
o Enhances ease of movement
o Balances strength and flexibility
o Heightens body awareness
o No-impact, easy on the joints
o Is customizable to each client
o Improves performance in sports
o Improves balance, coordination and circulation
The Basis of Pilates:
Joseph Pilates believed that it was important to exercise with precision and grace. He emphasized deep breathing and mental concentration as essential to Pilates training (formerly called contrology) and building a healthy body, mind and respiratory system. As well, he believed that Pilates improved circulation and physical fitness through muscular squeezing. He believed in training the body as a coordinated whole rather than as parts. Many exercises are focused on holding the torso in place while moving the limbs in various planes of movement which challenges your balance, core strength, stability and flexibility. Pilates exercises are not repeated more than 5-10 times and are performed with total concentration and muscular engagement so that the focus is on quality rather than quantity.
“Physical fitness is the requisite to happiness”
- Joseph Pilates -
Smart Exercise!
Julia Pilliar, B.H.K., CPT, HLC1
Personal Trainer
Corrective exercises are used to restore health to the muscular system by determining muscular imbalances which cause joint and muscle pains. Imbalances occur in daily life, from sitting for prolonged periods at a desk, performing unbalanced exercises at the gym, and playing lopsided sports such as golf and tennis which strengthen one side of the body at the expense of the opposite side. These activities reinforce a state of muscular imbalance which can eventually result in back, joint, and muscle pain. Prevention and remedy lie in corrective exercises and functional movements which work to put muscles and muscle groups back into balance. Weak and inactive muscles become active and strong, and tight muscles are stretched and relaxed back to a healthy length, reducing stress on tendons and joints and alleviating pain. This leads to improved posture, reduced pain (in the low back, knees, neck and shoulders), and general well-being.
Functional movements are those that mimic real-world biomechanics, or movements that occur in everyday life. Squatting down to interact with a child, bending over to pick up a box, lunging and swinging a tennis racquet, and pulling open a heavy door are all examples of daily activities that are adapted in the gym as functional movements. These moves require the use of many muscles and joints working synergistically. If complex movements such as these are performed inappropriately, stresses may be placed on weaker muscles and tendons which, if repeated often enough, will lead to chronic back pain, joint pain, and inability to enjoy activity. Training the body in a functional way results in proper muscle balance and neural recruitment and reinforces appropriate movement mechanics to prevent and alleviate chronic pain. For athletes, functional training means training specific moves that are used in the sport of interest, so that muscle strength and power gains actually lead to improved performance. This is more desirable than non-transferable strength increases which are typical of isolation (typically machine-based) exercises.
Our six-week exercise program will build upon six functional movements that incorporate all muscles and joints of the body in moves that strengthen the body as a complete unit. Muscles are not isolated but must work together, which results in balanced strengthening of large muscles, small muscles, and stabilizing muscles. Dynamic stretching and balance exercises are also incorporated, which further balance muscles and improve muscular control. There is also flexibility to perform functional moves specific to your sport of choice!
Personal Trainer
Corrective exercises are used to restore health to the muscular system by determining muscular imbalances which cause joint and muscle pains. Imbalances occur in daily life, from sitting for prolonged periods at a desk, performing unbalanced exercises at the gym, and playing lopsided sports such as golf and tennis which strengthen one side of the body at the expense of the opposite side. These activities reinforce a state of muscular imbalance which can eventually result in back, joint, and muscle pain. Prevention and remedy lie in corrective exercises and functional movements which work to put muscles and muscle groups back into balance. Weak and inactive muscles become active and strong, and tight muscles are stretched and relaxed back to a healthy length, reducing stress on tendons and joints and alleviating pain. This leads to improved posture, reduced pain (in the low back, knees, neck and shoulders), and general well-being.
Functional movements are those that mimic real-world biomechanics, or movements that occur in everyday life. Squatting down to interact with a child, bending over to pick up a box, lunging and swinging a tennis racquet, and pulling open a heavy door are all examples of daily activities that are adapted in the gym as functional movements. These moves require the use of many muscles and joints working synergistically. If complex movements such as these are performed inappropriately, stresses may be placed on weaker muscles and tendons which, if repeated often enough, will lead to chronic back pain, joint pain, and inability to enjoy activity. Training the body in a functional way results in proper muscle balance and neural recruitment and reinforces appropriate movement mechanics to prevent and alleviate chronic pain. For athletes, functional training means training specific moves that are used in the sport of interest, so that muscle strength and power gains actually lead to improved performance. This is more desirable than non-transferable strength increases which are typical of isolation (typically machine-based) exercises.
Our six-week exercise program will build upon six functional movements that incorporate all muscles and joints of the body in moves that strengthen the body as a complete unit. Muscles are not isolated but must work together, which results in balanced strengthening of large muscles, small muscles, and stabilizing muscles. Dynamic stretching and balance exercises are also incorporated, which further balance muscles and improve muscular control. There is also flexibility to perform functional moves specific to your sport of choice!
Monday, August 10, 2009
You’re Invited! 1st Annual August BBQ & Open House
Date: Wed. August 26th
Time: 5:30 – 8:30 pm
Location: Lifewise H&W
(2034 Yonge St)
Come join us for some food & beverages. Try a demo. Take a tour of the office or ask us your health questions
Time: 5:30 – 8:30 pm
Location: Lifewise H&W
(2034 Yonge St)
Come join us for some food & beverages. Try a demo. Take a tour of the office or ask us your health questions
7 DAY YOGA WORKSHOP
August 10th – 16th
Join Dennis for a guided practice each morning at 7am for 7 days.
In this daily morning workshop, experience a guided, seven-day practice that will exercise all the body’s systems.
The week will begin with standing postures, building our way to backbends by the end of the week. The final day is a quite, restorative practice for complete rejuvenation.
Join Dennis for a guided practice each morning at 7am for 7 days.
In this daily morning workshop, experience a guided, seven-day practice that will exercise all the body’s systems.
The week will begin with standing postures, building our way to backbends by the end of the week. The final day is a quite, restorative practice for complete rejuvenation.
Backpack Safety Tips
Dr. Karen Baker, BSc, DC
Believe it or not, kids get back pain! It’s more common every year. Kids (university students too) carry large, heavy backpacks. Between lunch, textbooks, jackets and binders, backpacks can weigh up to 15 – 20 pounds or more.
Lugging around these heavy bags can result in poor posture and put undue strain on the spine, especially if the heavy load is unevenly or improperly distributed. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
The Ontario Chiropractic Association provides the following recommendations for backpack safety:
Choose the right backpack. Leather is too heavy; choose vinyl or canvas which are much lighter. Pick a bag with wide, padded straps, a hip or waist strap, and a padded back with plenty of pockets. Make sure it fits.
Pack it properly. Pack sparingly, and distribute the weight evenly. The total weight of the pack should be no more than 10 – 15 percent of the wearer’s own body weight. Pack heaviest objects closest to the body and odd-shaped items away from the back.
Putting the backpack on. Teach young children to lift their bags with the arms and legs, bending with the knees and to put it on a waist-level surface first, not swing it around the shoulders.
The right way to wear a backpack. Use both straps on both shoulders - always! Adjust straps so that the pack fits snugly. Use the waist strap for added stability.
Believe it or not, kids get back pain! It’s more common every year. Kids (university students too) carry large, heavy backpacks. Between lunch, textbooks, jackets and binders, backpacks can weigh up to 15 – 20 pounds or more.
Lugging around these heavy bags can result in poor posture and put undue strain on the spine, especially if the heavy load is unevenly or improperly distributed. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
The Ontario Chiropractic Association provides the following recommendations for backpack safety:
Choose the right backpack. Leather is too heavy; choose vinyl or canvas which are much lighter. Pick a bag with wide, padded straps, a hip or waist strap, and a padded back with plenty of pockets. Make sure it fits.
Pack it properly. Pack sparingly, and distribute the weight evenly. The total weight of the pack should be no more than 10 – 15 percent of the wearer’s own body weight. Pack heaviest objects closest to the body and odd-shaped items away from the back.
Putting the backpack on. Teach young children to lift their bags with the arms and legs, bending with the knees and to put it on a waist-level surface first, not swing it around the shoulders.
The right way to wear a backpack. Use both straps on both shoulders - always! Adjust straps so that the pack fits snugly. Use the waist strap for added stability.
TCM’s Role in Repetitive Strain Injuries
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
One out of every ten Canadian adults has a repetitive strain injury (RSI) serious enough to limit his or her normal activities. A study published in Health Reports, shows that RSI’s are affecting a growing number of adults. - Statistics Canada, The Daily, August, 2003
Repetitive Strain Injuries (RSI) are a group of disorders caused by repeated movements that affect the muscles, tendons and nerves; of these, Carpal Tunnel Syndrome is probably the most well known.
According to Traditional Chinese Medicine (TCM) repetitive strain injury is considered Qi (Energy) Stagnation. In this circumstance, the energy in the affected area is not flowing properly and becomes “stuck”. When Qi is stuck - pain arises. By stimulating channels (meridians) that run through the body carrying Qi (as well as blood) facilitating the smooth flow of this energy, TCM treatments effectively help to reduced pain, numbness, and tingling, and ultimately calm the nervous system allowing the body to innately heal itself.
WARNING SIGNS of RSI’s: Recurring pain or discomfort in neck, shoulders, upper back, wrists or hands; tingling and/or numbness; loss of grip strength; lack of endurance and/or weakness. Muscles in the arms and shoulders feel hard and ropey. Pain or numbness often occurs while lying in bed.
PREVENTION is Key! Good posture and ergonomic working conditions help to prevent or halt the progress of RSI. Rest, stretches and strengthening exercises, along with appropriate treatment, will reduce the symptoms associated to RSI. Listen to your body: BEFORE you begin to feel pain and fatigue – STOP. Pay attention to posture: the shoulders and head should not be hunched forward. Problems may be aggravated by other actions: carrying children, knitting, even using a knife on a cutting board can have an enormous impact. Be sure to take regular breaks, invest in a headset, and avoid tucking the telephone between your shoulder and ear. When typing, hold wrist straight rather than bent up, down, or to the side. Improve strength and blood flow in the affected muscles by regular aerobic exercise Get adequate sleep and drink plenty of water. Relax muscles by using muscle-relaxation techniques such as deep breathing or qigong to reduce pain.
One out of every ten Canadian adults has a repetitive strain injury (RSI) serious enough to limit his or her normal activities. A study published in Health Reports, shows that RSI’s are affecting a growing number of adults. - Statistics Canada, The Daily, August, 2003
Repetitive Strain Injuries (RSI) are a group of disorders caused by repeated movements that affect the muscles, tendons and nerves; of these, Carpal Tunnel Syndrome is probably the most well known.
According to Traditional Chinese Medicine (TCM) repetitive strain injury is considered Qi (Energy) Stagnation. In this circumstance, the energy in the affected area is not flowing properly and becomes “stuck”. When Qi is stuck - pain arises. By stimulating channels (meridians) that run through the body carrying Qi (as well as blood) facilitating the smooth flow of this energy, TCM treatments effectively help to reduced pain, numbness, and tingling, and ultimately calm the nervous system allowing the body to innately heal itself.
WARNING SIGNS of RSI’s: Recurring pain or discomfort in neck, shoulders, upper back, wrists or hands; tingling and/or numbness; loss of grip strength; lack of endurance and/or weakness. Muscles in the arms and shoulders feel hard and ropey. Pain or numbness often occurs while lying in bed.
PREVENTION is Key! Good posture and ergonomic working conditions help to prevent or halt the progress of RSI. Rest, stretches and strengthening exercises, along with appropriate treatment, will reduce the symptoms associated to RSI. Listen to your body: BEFORE you begin to feel pain and fatigue – STOP. Pay attention to posture: the shoulders and head should not be hunched forward. Problems may be aggravated by other actions: carrying children, knitting, even using a knife on a cutting board can have an enormous impact. Be sure to take regular breaks, invest in a headset, and avoid tucking the telephone between your shoulder and ear. When typing, hold wrist straight rather than bent up, down, or to the side. Improve strength and blood flow in the affected muscles by regular aerobic exercise Get adequate sleep and drink plenty of water. Relax muscles by using muscle-relaxation techniques such as deep breathing or qigong to reduce pain.
Thursday, July 2, 2009
Headaches – a pain in the neck?
Dennis Newhook RMT, CYT
Headaches are among the most common complaints we see at Lifewise, affecting both men and women, young to old. While some headaches are the result of underlying medical conditions, the majority of headaches, known as tension headaches, result from our busy lifestyles. Muscle tension in the shoulders and neck contribute to most headaches. These factors can be easily treated by paying more attention to posture, stretching, and drinking enough water. Prolonged computer use leading to poor sitting posture and strained eyes is another major contributor to tension headaches. Beyond improving your posture and increasing exercise, improving your sleep and treating any jaw or TMJ (temporomandibular joint) dysfunction can greatly relieve headache symptoms.
Some people suffer with migraine headaches - which are poorly understood and experts have yet to agree on one concrete definition or cause. Two theories include the vascular model (often treated with vasoconstricting drugs) and the neurogenic model (affecting pain-sensitive nerves from the trigeminal nerve and the upper neck). The neurogenic model is supported by studies that have shown chiropractic adjustments to be helpful in relieving migraine symptoms. Migraines are often accompanied by auras, light/scent sensitivities, nausea, vomiting, and irritability.
Some headaches accompany more serious conditions or result from medication errors or side-effects. If a headache follows an acute head trauma and is accompanied with confusion, fever, or changes in vision be sure to seek immediate medical advice.
Headaches are among the most common complaints we see at Lifewise, affecting both men and women, young to old. While some headaches are the result of underlying medical conditions, the majority of headaches, known as tension headaches, result from our busy lifestyles. Muscle tension in the shoulders and neck contribute to most headaches. These factors can be easily treated by paying more attention to posture, stretching, and drinking enough water. Prolonged computer use leading to poor sitting posture and strained eyes is another major contributor to tension headaches. Beyond improving your posture and increasing exercise, improving your sleep and treating any jaw or TMJ (temporomandibular joint) dysfunction can greatly relieve headache symptoms.
Some people suffer with migraine headaches - which are poorly understood and experts have yet to agree on one concrete definition or cause. Two theories include the vascular model (often treated with vasoconstricting drugs) and the neurogenic model (affecting pain-sensitive nerves from the trigeminal nerve and the upper neck). The neurogenic model is supported by studies that have shown chiropractic adjustments to be helpful in relieving migraine symptoms. Migraines are often accompanied by auras, light/scent sensitivities, nausea, vomiting, and irritability.
Some headaches accompany more serious conditions or result from medication errors or side-effects. If a headache follows an acute head trauma and is accompanied with confusion, fever, or changes in vision be sure to seek immediate medical advice.
Facts about Acupuncture Needles
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
Acupuncture is defined as a healing modality whereby fine needles are inserted into specific points on the body. These needles can induce positive changes in your health and well-being. Your Acupuncturist should consider certain factors in choosing these needles.
The quality of the needles is of the utmost importance. Manufacturing facilities with strict quality control must ensure proper packaging and sterilization. All packages must come with a lot number and an expiry date. They must be stored in a cool, dry space and handled with proper Clean Needle Technique.
Needles are made with surgical stainless steel. They are strong yet thin, filiform and flexible. Needles with a low nickel content helps to reduce the reaction of those with metal allergies.
The gauge and thickness of the needle is also taken into consideration. With each insertion, the Acupuncturist senses “de Qi”, or the arrival of Qi. The client will feel it as a heaviness or dull ache. The smaller the gauge the more sensitive the therapist is at finding de Qi. A smaller gauge is also used for more sensitive people and points on the body.
Acupuncture needles should be used ONCE only. After the removal of each needle, it is placed in a bio-hazard container and disposed of properly. The safety of both client and therapist is always at the forefront.
Acupuncture is defined as a healing modality whereby fine needles are inserted into specific points on the body. These needles can induce positive changes in your health and well-being. Your Acupuncturist should consider certain factors in choosing these needles.
The quality of the needles is of the utmost importance. Manufacturing facilities with strict quality control must ensure proper packaging and sterilization. All packages must come with a lot number and an expiry date. They must be stored in a cool, dry space and handled with proper Clean Needle Technique.
Needles are made with surgical stainless steel. They are strong yet thin, filiform and flexible. Needles with a low nickel content helps to reduce the reaction of those with metal allergies.
The gauge and thickness of the needle is also taken into consideration. With each insertion, the Acupuncturist senses “de Qi”, or the arrival of Qi. The client will feel it as a heaviness or dull ache. The smaller the gauge the more sensitive the therapist is at finding de Qi. A smaller gauge is also used for more sensitive people and points on the body.
Acupuncture needles should be used ONCE only. After the removal of each needle, it is placed in a bio-hazard container and disposed of properly. The safety of both client and therapist is always at the forefront.
Missing Magnesium?
Karen Baker, BSc, DC
Magnesium is an extremely important mineral, whose value for good health is just starting to be recognized. This essential nutrient plays an important role in the generation of cellular energy as well as the repair and regeneration of skeletal muscle and nerve cells. It is necessary for healthy bones and teeth, for controlling blood pressure, regulating calcium channels in the heart, and promoting sleep.
Magnesium deficiency can affect virtually every organ system of the body, and has been linked to many symptoms including: muscle twitches and cramps, back aches, neck pain, tension headaches and TMJ dysfunction. Other symptoms include constipation, menstrual cramps, insomnia, anxiety, PMS, numbness, tingling, and chest tightness.
While the recommended daily intake (RDI) is 310 to 420mg per day, most people are only getting about 175 mg daily. Magnesium can be found in lentils, dark green vegetables, seafood, walnuts, peanuts and almonds. One easy way and proven way to increase magnesium levels in the body, is to take an Epsom Salt Bath (Magnesium Sulfate).
The consumption of alcohol, use of diuretics, diarrhea, presence of fluoride, and high levels of zinc and vitamin D increase the body’s need for magnesium.
Recent research is exploring the therapeutic effects of its use in treating Diabetes Mellitus, Hypertension, Migraines, and Osteoporosis.
Magnesium is an extremely important mineral, whose value for good health is just starting to be recognized. This essential nutrient plays an important role in the generation of cellular energy as well as the repair and regeneration of skeletal muscle and nerve cells. It is necessary for healthy bones and teeth, for controlling blood pressure, regulating calcium channels in the heart, and promoting sleep.
Magnesium deficiency can affect virtually every organ system of the body, and has been linked to many symptoms including: muscle twitches and cramps, back aches, neck pain, tension headaches and TMJ dysfunction. Other symptoms include constipation, menstrual cramps, insomnia, anxiety, PMS, numbness, tingling, and chest tightness.
While the recommended daily intake (RDI) is 310 to 420mg per day, most people are only getting about 175 mg daily. Magnesium can be found in lentils, dark green vegetables, seafood, walnuts, peanuts and almonds. One easy way and proven way to increase magnesium levels in the body, is to take an Epsom Salt Bath (Magnesium Sulfate).
The consumption of alcohol, use of diuretics, diarrhea, presence of fluoride, and high levels of zinc and vitamin D increase the body’s need for magnesium.
Recent research is exploring the therapeutic effects of its use in treating Diabetes Mellitus, Hypertension, Migraines, and Osteoporosis.
Friday, June 19, 2009
June is Patient Appreciation Month!
All of us at Lifewise would like to express our gratitude to our loyal patients and students for their continued support.
For the entire month of June enjoy:
- Discounts on All Products
- A Raffle for Great Prizes
- Refer A Friend Promotion
- & more...
For the entire month of June enjoy:
- Discounts on All Products
- A Raffle for Great Prizes
- Refer A Friend Promotion
- & more...
June 2009
If you have visited the office lately you will likely have noticed some new faces. I would like to extend a warm welcome to our two newest staff members at the front desk, Jessica Gregory & Neive Lenihan. The girls have been working hard to “learn the ropes”, and are eager to ensure your every visit to Lifewise is a positive experience, from beginning to end. Be sure to pop into the office, during the month of June - you might even win something!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Soak Your Stress Away
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath! 2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products) Soak for a minimum of 10 min, up to 25 min Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards If possible, do not bathe while you are home alone If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath! 2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products) Soak for a minimum of 10 min, up to 25 min Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards If possible, do not bathe while you are home alone If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Healing Foods for Liver Qi Stagnation
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
According to Traditional Chinese medicine (TCM) many of us suffer from Liver Qi Stagnation; meaning, our Qi (vital energy) is not flowing smoothly through the channels of our body. The Liver is responsible for moving the Qi.
Liver Qi Stagnation can manifest itself as: irritability, depression, moodiness, sour regurgitation, feeling "wound up", abdominal distension, irregular periods, painful periods and pre-menstrual tension.
In TCM, the following foods and herbs are recommended to get the Liver Qi moving:
Lemon, lime, grapefruit, mustard greens, watercress, spinach, swiss chard, kale, parsley, cardamom, cumin, fennel, mint, lemon balm, chamomile, peony root, dandelion root, strawberry, peach, cherry, plum,cabbage, cauliflower, broccoli, brussel sprouts, asparagus, amaranth, quinoa, millet, seaweed, & tofu.
Foods and herbs that congest Liver function, and are best to AVOID, include:
Intoxicants, alcohol, coffee, highly processed and refined foods, foods high in saturated fats (mammal meat, cheese and eggs), hydrogenated or poor quality foods (margarine, refined and rancid oils), fried and excessively spicy foods, sugar and sweets, excesses nuts and seeds.
*JoAnn is available on Wednesdays and Saturdays at Lifewise – feel free to drop by if you have more detailed questions.
According to Traditional Chinese medicine (TCM) many of us suffer from Liver Qi Stagnation; meaning, our Qi (vital energy) is not flowing smoothly through the channels of our body. The Liver is responsible for moving the Qi.
Liver Qi Stagnation can manifest itself as: irritability, depression, moodiness, sour regurgitation, feeling "wound up", abdominal distension, irregular periods, painful periods and pre-menstrual tension.
In TCM, the following foods and herbs are recommended to get the Liver Qi moving:
Lemon, lime, grapefruit, mustard greens, watercress, spinach, swiss chard, kale, parsley, cardamom, cumin, fennel, mint, lemon balm, chamomile, peony root, dandelion root, strawberry, peach, cherry, plum,cabbage, cauliflower, broccoli, brussel sprouts, asparagus, amaranth, quinoa, millet, seaweed, & tofu.
Foods and herbs that congest Liver function, and are best to AVOID, include:
Intoxicants, alcohol, coffee, highly processed and refined foods, foods high in saturated fats (mammal meat, cheese and eggs), hydrogenated or poor quality foods (margarine, refined and rancid oils), fried and excessively spicy foods, sugar and sweets, excesses nuts and seeds.
*JoAnn is available on Wednesdays and Saturdays at Lifewise – feel free to drop by if you have more detailed questions.
Tuesday, April 28, 2009
Introducing...
We are very excited to have recently added Acupuncture and Shiatsu Therapy to the growing list of services offered at Lifewise. I would like to extend a warm welcome to the latest addition to our Lifewise Team, JoAnn Alafriz.
JoAnn completed her Shiatsu and Acupuncture Diplomas with high honours from the Shiatsu School of Canada and Acupuncture Institute. In addition to her practice, she is currently working as an instructor and supervisor at the Shiatsu School of Canada.
JoAnn encourages her patients to tap into the healing power of their bodies to feel their best. Her philosophy that Body Awareness leads to Body Wellness is a perfect fit with what we all believe and teach here at Lifewise.
Yours In Health,
Dr. Karen Baker
JoAnn completed her Shiatsu and Acupuncture Diplomas with high honours from the Shiatsu School of Canada and Acupuncture Institute. In addition to her practice, she is currently working as an instructor and supervisor at the Shiatsu School of Canada.
JoAnn encourages her patients to tap into the healing power of their bodies to feel their best. Her philosophy that Body Awareness leads to Body Wellness is a perfect fit with what we all believe and teach here at Lifewise.
Yours In Health,
Dr. Karen Baker
Acupuncture 101
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
Acupuncture is a Chinese healing modality with over 5,000 years of history. It is a holistic style of treatment whereby fine needles are used to balance and improve well being. Many contemporary scientific studies demonstrate Acupuncture’s positive effect on many disorders.
The premise of Acupuncture is that Qi (vital energy) flows through channels of the body. When Qi is blocked or deficient, discomfort is felt. The goal: to rebalance the body and ensure the smooth flow of Qi.
Acupuncture needles are very thin and are inserted with a quick, light motion, with little discomfort. The needles are retained anywhere from 20 – 45 minutes. You can expect to feel a sense of relaxation and ease that will last for some time after treatment.
During the initial intake, various aspects of your health and habits are reviewed. A tongue and pulse diagnosis is taken (they reflect the health of the different organ systems). Based on the diagnosis, specific acupuncture points are selected to treat the condition at hand.
Clean needle technique in Acupuncture is a practiced and follows western medical standards of care. Single-use, pre-sterilized, needles are used.
The College of Traditional Chinese Medicine and Acupuncturists of Ontario is forming. This College will fully regulate the practice of Acupuncture in the public interest.
Insurance coverage for Acupuncture is included in many extended health care plans.
I look forward to meeting with you.
Acupuncture is a Chinese healing modality with over 5,000 years of history. It is a holistic style of treatment whereby fine needles are used to balance and improve well being. Many contemporary scientific studies demonstrate Acupuncture’s positive effect on many disorders.
The premise of Acupuncture is that Qi (vital energy) flows through channels of the body. When Qi is blocked or deficient, discomfort is felt. The goal: to rebalance the body and ensure the smooth flow of Qi.
Acupuncture needles are very thin and are inserted with a quick, light motion, with little discomfort. The needles are retained anywhere from 20 – 45 minutes. You can expect to feel a sense of relaxation and ease that will last for some time after treatment.
During the initial intake, various aspects of your health and habits are reviewed. A tongue and pulse diagnosis is taken (they reflect the health of the different organ systems). Based on the diagnosis, specific acupuncture points are selected to treat the condition at hand.
Clean needle technique in Acupuncture is a practiced and follows western medical standards of care. Single-use, pre-sterilized, needles are used.
The College of Traditional Chinese Medicine and Acupuncturists of Ontario is forming. This College will fully regulate the practice of Acupuncture in the public interest.
Insurance coverage for Acupuncture is included in many extended health care plans.
I look forward to meeting with you.
Why Iyengar Yoga?
Dennis Newhook, RMT, CYT
Iyengar yoga is often described as a science, philosophy, and art. Anyone who has had the privilege of studying with an experienced, senior level teacher will know firsthand how accurate this description really is!
The postures are practiced in a particular sequence and done with precise alignment; philosophy is based on the Yoga Sutras of Patanjali, one of the oldest surviving texts on yoga; committed practice of grounding, extension, and freely moving breath enlivens every bodily cell allowing full expression of the practitioner's inner light to shine.
Unlike any other yoga tradition, Iyengar yoga teachers undergo rigorous training and national level certification exams to ensure the highest standard of practice, ethics, and safety. To learn more about Iyengar yoga in Canada, please visit the Iyengar Yoga Association of Canada's website at iyengaryogacanada.com.
Iyengar yoga is often described as a science, philosophy, and art. Anyone who has had the privilege of studying with an experienced, senior level teacher will know firsthand how accurate this description really is!
The postures are practiced in a particular sequence and done with precise alignment; philosophy is based on the Yoga Sutras of Patanjali, one of the oldest surviving texts on yoga; committed practice of grounding, extension, and freely moving breath enlivens every bodily cell allowing full expression of the practitioner's inner light to shine.
Unlike any other yoga tradition, Iyengar yoga teachers undergo rigorous training and national level certification exams to ensure the highest standard of practice, ethics, and safety. To learn more about Iyengar yoga in Canada, please visit the Iyengar Yoga Association of Canada's website at iyengaryogacanada.com.
Saturday, February 21, 2009
The "R" in RMT
Dennis Newhook RMT, CYT
Most people know that RMT stands for Registered Massage Therapist. However, few people understand what being "registered" really entails. The title of RMT is protected by legislation overseen by the College of Massage Therapists of Ontario (CMTO). The CMTO is committed to protecting the public by maintaining high standards of practice for Massage Therapy throughout the province. Anyone carrying the title of RMT must be an active member of the CMTO, having proved their compentency by meeting educational requirements, passing registration exams, and through continuous education and peer assessment. Massage practitioners who do not carry the title of RMT are NOT regulated professionals. Though they may offer quality service, there is no governing body in place to oversee their practice or to protect the public should problems arise. Like all regulatory health colleges, the CMTO's primary goal is to ensure public safety by monitoring its members. If you have a concern regarding the quality of care you've received from any regulated healthcare professional, you are encouraged to contact the College for that profession. A complete list of regulated health professions and their governing Colleges can be found at the Federation of Health Regulatory Colleges of Ontario's Website: www.regulatedhealthprofessions.on.ca.
Currently there are 21 regulated health professions in Ontario. Advising the Ministry of Health as to which health professions should become regulated is the Health Professionals Regulatory Advisory Council (HPRAC). The Council works closely with public concerns regarding health services and conducts research to determine if currently unregulated health practices should become regulated by the government. Visit them at their website: www.hprac.org. The list of regulated professions in Ontario is slowly growing. Because of HPRAC the list will soon include Kinesiology, Naturopathy, Psychotherapy, Homeopathy, and Traditional Chinese Medicine.
Within Ontario we have rights AND options as healthcare consumers. Becoming informed is the first step to becoming empowered. The choices you make not only affect your own health, but the health of your loved ones and the whole community. Finally, the Ministry of Health and Long-Term Care provides many great resources and links for healthcare consumers. Check them out at http://www.health.gov.on.ca/.
Most people know that RMT stands for Registered Massage Therapist. However, few people understand what being "registered" really entails. The title of RMT is protected by legislation overseen by the College of Massage Therapists of Ontario (CMTO). The CMTO is committed to protecting the public by maintaining high standards of practice for Massage Therapy throughout the province. Anyone carrying the title of RMT must be an active member of the CMTO, having proved their compentency by meeting educational requirements, passing registration exams, and through continuous education and peer assessment. Massage practitioners who do not carry the title of RMT are NOT regulated professionals. Though they may offer quality service, there is no governing body in place to oversee their practice or to protect the public should problems arise. Like all regulatory health colleges, the CMTO's primary goal is to ensure public safety by monitoring its members. If you have a concern regarding the quality of care you've received from any regulated healthcare professional, you are encouraged to contact the College for that profession. A complete list of regulated health professions and their governing Colleges can be found at the Federation of Health Regulatory Colleges of Ontario's Website: www.regulatedhealthprofessions.on.ca.
Currently there are 21 regulated health professions in Ontario. Advising the Ministry of Health as to which health professions should become regulated is the Health Professionals Regulatory Advisory Council (HPRAC). The Council works closely with public concerns regarding health services and conducts research to determine if currently unregulated health practices should become regulated by the government. Visit them at their website: www.hprac.org. The list of regulated professions in Ontario is slowly growing. Because of HPRAC the list will soon include Kinesiology, Naturopathy, Psychotherapy, Homeopathy, and Traditional Chinese Medicine.
Within Ontario we have rights AND options as healthcare consumers. Becoming informed is the first step to becoming empowered. The choices you make not only affect your own health, but the health of your loved ones and the whole community. Finally, the Ministry of Health and Long-Term Care provides many great resources and links for healthcare consumers. Check them out at http://www.health.gov.on.ca/.
The Sound of Movement
Karen Baker BSc, DC
There are a lot of preconceived ideas about chiropractic adjustment - and, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubbles being released from the fluid in your joints - this sound actually has a name: cavitation.
An analogy I often use to describe what’s happening is that of a soda bottle. You may have noticed that when you open a bottle of pop, bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid; kept under pressure, it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules (which would rather be in gas form) now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface of the liquid; if opened quickly, they “pop” out of solution all at once.
This is very similar to what happens in our joints when we stretch them. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes allowing these nitrogen molecules to move into and out of solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow. But if stretched quickly enough the gas bubbles will pop out of solution making a cracking sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that will meet you at your comfort level.
There are a lot of preconceived ideas about chiropractic adjustment - and, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubbles being released from the fluid in your joints - this sound actually has a name: cavitation.
An analogy I often use to describe what’s happening is that of a soda bottle. You may have noticed that when you open a bottle of pop, bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid; kept under pressure, it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules (which would rather be in gas form) now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface of the liquid; if opened quickly, they “pop” out of solution all at once.
This is very similar to what happens in our joints when we stretch them. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes allowing these nitrogen molecules to move into and out of solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow. But if stretched quickly enough the gas bubbles will pop out of solution making a cracking sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that will meet you at your comfort level.
Nikie B’s Oatmeal Cookies …with a twist
Nikie Brossard
If you are a cookie lover, but want to be more health conscious, try this healthier version of an old favorite…
Ingredients:
* 1 cup spelt flour
* 1 cup hazelnut butter
* ¼ cup of maple syrup
* 1 tbsp of Stevia *
* 2 cups of oatmeal
* chocolate or carob chips as desired
Instructions:
1. Preheat oven to 350o F.
2. Mix ingredients.
3. Grease cookie sheet with butter (Organic is best, avoid processed products such as margarine or Pam).
4. Make 1 tbsp balls of dough and place on cookie sheet.
5. Bake for 15-20min to desired tenderness.
* for more information about STEVIA go to: www.stevia.com
If you are a cookie lover, but want to be more health conscious, try this healthier version of an old favorite…
Ingredients:
* 1 cup spelt flour
* 1 cup hazelnut butter
* ¼ cup of maple syrup
* 1 tbsp of Stevia *
* 2 cups of oatmeal
* chocolate or carob chips as desired
Instructions:
1. Preheat oven to 350o F.
2. Mix ingredients.
3. Grease cookie sheet with butter (Organic is best, avoid processed products such as margarine or Pam).
4. Make 1 tbsp balls of dough and place on cookie sheet.
5. Bake for 15-20min to desired tenderness.
* for more information about STEVIA go to: www.stevia.com
Sunday, January 11, 2009
Joints in Motion
Karen Baker BSc, DC
Most of my patients have heard me say something like “move it or lose it” or “motion is lotion”. Well, as a chiropractor, this is my model; “It’s all about motion” is my mantra. Movement is fundamental to a healthy body. And for the joints, lack of motion means death, literally (cell death, really). We often forget that the tissues that make up the body are alive. They consist of millions of cells busy working to keep us doing what we’re doing. These cells require energy and materials to continue to perform their daily jobs.
Most of our cells receive nutrients via blood vessels (capillaries). One notable exception is the cartilage that lines our moveable synovial joints. This tissue does not have its own blood supply. These cells depend on the regular motion of the joint to squish the synovial fluid into these tissues (a process called imbibition) so that this nutrient filled fluid can be absorbed into the cells. Without this process, the cells of the cartilage do not receive the nutrients they need to thrive or even survive. As these cell degenerate, the cartilage barrier between the bones becomes thin. As the bones get closer and closer together they will start to grow towards each other forming bony spurs (called osteophytes) in an attempt to fuse this unused joint. This, although simplified, is the process of osteoarthritis (OA).
This process also applies to our spine. These same synovial joints exist between the vertebrae, allowing our torso to bend and twist. The detrimental effects of a sedentary lifestyle are numerous, and to the spine - disastrous.
The best thing we can do for all of our joints is keep them moving through their full range of motion – every day.
Most of my patients have heard me say something like “move it or lose it” or “motion is lotion”. Well, as a chiropractor, this is my model; “It’s all about motion” is my mantra. Movement is fundamental to a healthy body. And for the joints, lack of motion means death, literally (cell death, really). We often forget that the tissues that make up the body are alive. They consist of millions of cells busy working to keep us doing what we’re doing. These cells require energy and materials to continue to perform their daily jobs.
Most of our cells receive nutrients via blood vessels (capillaries). One notable exception is the cartilage that lines our moveable synovial joints. This tissue does not have its own blood supply. These cells depend on the regular motion of the joint to squish the synovial fluid into these tissues (a process called imbibition) so that this nutrient filled fluid can be absorbed into the cells. Without this process, the cells of the cartilage do not receive the nutrients they need to thrive or even survive. As these cell degenerate, the cartilage barrier between the bones becomes thin. As the bones get closer and closer together they will start to grow towards each other forming bony spurs (called osteophytes) in an attempt to fuse this unused joint. This, although simplified, is the process of osteoarthritis (OA).
This process also applies to our spine. These same synovial joints exist between the vertebrae, allowing our torso to bend and twist. The detrimental effects of a sedentary lifestyle are numerous, and to the spine - disastrous.
The best thing we can do for all of our joints is keep them moving through their full range of motion – every day.
Should I take Calcium Supplements?
Peter Wilansky-Traynor CHNP, PTS
As the population ages, the importance of healthy bones has become a growing concern. With that concern, comes the question of calcium supplements.
Our bones do much more than most of us realize. Of course, the skeleton serves as the infrastructure to our bodies - keeping us upright, and giving our muscles and other soft tissues something to attach to - allowing us to stand, sit, and move around. The skull, ribcage, spine and pelvis also provide protection for our vital organs. In addition to these obvious structural roles, bones have important functions in our body chemistry: Blood cells are produced in the marrow of the bones; long bones store fat that can be used as energy. Bones also store vital minerals required for proper function of nerves and muscles (such as calcium and phosphorus). The correct level of these nutrients is needed for healthy cells. While low levels of calcium in the blood can cause muscle spasms and leaching of calcium from the bones, too much calcium can slow neuromuscular activity, cause lethargy and in extreme cases - heart failure.
Although everyone needs to ingest the nutrients needed for strong, healthy bones, therapeutic doses of calcium can actually worsen some health conditions.
The need for supplementation depends on each person’s health condition, and biochemical individuality. In my nutrition practice, I use Metabolic Typing as a tool to help determine an individual’s needs. Certain “Metabolic Types” naturally require higher amounts of calcium in their diet; while others do well on diets lower in calcium but higher in the synergistic nutrients required for absorption and use of calcium by the body.
So before you stock up on Calcium supplements, make sure that is really what your body requires.
As the population ages, the importance of healthy bones has become a growing concern. With that concern, comes the question of calcium supplements.
Our bones do much more than most of us realize. Of course, the skeleton serves as the infrastructure to our bodies - keeping us upright, and giving our muscles and other soft tissues something to attach to - allowing us to stand, sit, and move around. The skull, ribcage, spine and pelvis also provide protection for our vital organs. In addition to these obvious structural roles, bones have important functions in our body chemistry: Blood cells are produced in the marrow of the bones; long bones store fat that can be used as energy. Bones also store vital minerals required for proper function of nerves and muscles (such as calcium and phosphorus). The correct level of these nutrients is needed for healthy cells. While low levels of calcium in the blood can cause muscle spasms and leaching of calcium from the bones, too much calcium can slow neuromuscular activity, cause lethargy and in extreme cases - heart failure.
Although everyone needs to ingest the nutrients needed for strong, healthy bones, therapeutic doses of calcium can actually worsen some health conditions.
The need for supplementation depends on each person’s health condition, and biochemical individuality. In my nutrition practice, I use Metabolic Typing as a tool to help determine an individual’s needs. Certain “Metabolic Types” naturally require higher amounts of calcium in their diet; while others do well on diets lower in calcium but higher in the synergistic nutrients required for absorption and use of calcium by the body.
So before you stock up on Calcium supplements, make sure that is really what your body requires.
How Many Joints are in My Feet?
Dennis Newhook RMT, CYT
Here's a clue: each foot contains 26 bones (7 bones in the ankle region, 5 long bones in the mid-foot and 14 bones in the toes). These bones create 33 joints where they interact with one another. This makes for an incredibly flexible structure with great strength which not only supports our body's weight, but propels us forward through life. Leonardo Da Vinci called the foot "a masterpiece of engineering and a work of art" -- if we all shared that view our often achy and tired feet might get the attention they deserve! During the winter months, when the ground is cold, wet, and slippery and our feet are bundled up in heavy boots, the 33 joints of our feet do not have the opportunity to move through their full range of motion. Lack of motion coupled with the cold temperatures can cause the muscles of our feet to tighten and the joints to stiffen. A few simple measures can help keep your feet healthy and happy throughout the winter so that when the snow melts, spring is not only in the air but also in your step.
Tips to help your feet survive the winter:
• soaking the feet to mid-shin in a hot Epsom salt bath once or twice a week
• self-massage on the feet improves circulation and mobility
• daily stretching of the feet, toes, and ankles
• make sure that orthotic inserts stay dry and are periodically checked by your health professional
• always check feet for cuts, rashes, calluses, which might be the early warning signs of a more serious foot condition.
Here's a clue: each foot contains 26 bones (7 bones in the ankle region, 5 long bones in the mid-foot and 14 bones in the toes). These bones create 33 joints where they interact with one another. This makes for an incredibly flexible structure with great strength which not only supports our body's weight, but propels us forward through life. Leonardo Da Vinci called the foot "a masterpiece of engineering and a work of art" -- if we all shared that view our often achy and tired feet might get the attention they deserve! During the winter months, when the ground is cold, wet, and slippery and our feet are bundled up in heavy boots, the 33 joints of our feet do not have the opportunity to move through their full range of motion. Lack of motion coupled with the cold temperatures can cause the muscles of our feet to tighten and the joints to stiffen. A few simple measures can help keep your feet healthy and happy throughout the winter so that when the snow melts, spring is not only in the air but also in your step.
Tips to help your feet survive the winter:
• soaking the feet to mid-shin in a hot Epsom salt bath once or twice a week
• self-massage on the feet improves circulation and mobility
• daily stretching of the feet, toes, and ankles
• make sure that orthotic inserts stay dry and are periodically checked by your health professional
• always check feet for cuts, rashes, calluses, which might be the early warning signs of a more serious foot condition.
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