It has been a busy year at Lifewise, with many positive changes that we hope will help us to continue to grow and to serve you better for years to come. As 2010 comes to a close, I would like to take this opportunity to thank all of our patients and students for your feedback and for all the kind words of support over the past year. All of us at Lifewise feel blessed to have such happy and generous people to work with each day, and are thankful for the smiling faces you bring each time you visit the office. Warmest wishes to you for the holiday season!
Yours In Health,
Dr. Karen Baker
Monday, December 13, 2010
HOLIDAY HOURS
The office will be CLOSED From December 23rd – 27th & January 1st and 4th
Dr. Jordanna will be in the office for chiropractic care on Dec 27th , 29th , & 31st and Jan 3rd from 10:30am to 3:30pm
(Massage and Reiki available by appointment.)
Regular hour will resume on Wednesday, January 5th, 2011
The office will be CLOSED From December 23rd – 27th & January 1st and 4th
Dr. Jordanna will be in the office for chiropractic care on Dec 27th , 29th , & 31st and Jan 3rd from 10:30am to 3:30pm
(Massage and Reiki available by appointment.)
Regular hour will resume on Wednesday, January 5th, 2011
Immune System Down? Try a Massage!
Dennis Newhook, RMT
Researchers from the Cedars-Sinai Department of Psychiatry and Behavioural Neurosciences in Los Angeles have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation.
In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity.
Study participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
We already knew that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant..
This study was published in the October issue of the peer-reviewed Journal of Alternative and Complementary Medicine.
Did you know CANADIAN researchers are also investigating the effects of massage and other complementary treatments? You can read more about the Holistic Health Research Foundation of Canada on their website: www.holistichealthresearch.ca
Dennis Newhook, RMT
Researchers from the Cedars-Sinai Department of Psychiatry and Behavioural Neurosciences in Los Angeles have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation.
In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity.
Study participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
We already knew that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant..
This study was published in the October issue of the peer-reviewed Journal of Alternative and Complementary Medicine.
Did you know CANADIAN researchers are also investigating the effects of massage and other complementary treatments? You can read more about the Holistic Health Research Foundation of Canada on their website: www.holistichealthresearch.ca
Surviving the Holiday Season
Julia Pillar, CPT
There are three ways people can approach the holiday season: They may Give-In to stress and over-indulgence; Succumb to Guilt; or Go with the Flow.
The GIVE-IN group surrender to over-eating, over-stressing, and throw out their healthy routines and exercise schedules - stating that there is ‘no time’ to be active with all that needs to be done. These types are left feeling exhausted, unwell, and in need of a New Year’s resolution to ‘get back on track’ with healthy eating and appropriate physical activity.
Others try to avoid all temptations of delicious desserts and stick to a strict (and sometimes more intense than usual) exercise routine to counter extra holiday calories. These people feel GUILTY after indulgence or if an exercise session is missed. They burn-out during the holidays and often find little enjoyment, feeling thankful when this time of year is over.
The third and healthiest approach to the holidays is taken by those who simply TAKE IT IN STRIDE, accepting that the holidays are a time when extra treats abound and stress levels may rise. Regular activity remains an important part of most days (as it always is), but it serves no purpose to feel guilty if an exercise session is missed. Holiday goodies may be enjoyed in moderation, with an understanding that there are more than usual at this time of the year; it is ok to enjoy indulgences occasionally. People who can take this approach get the most enjoyment out of the holiday season and experience the lowest levels of stress, which is ultimately the key to good health.
To make the most of your holiday season this year, take time to think about what brings you enjoyment. Whether it is spending time with friends and family, engaging in a favourite sport or activity (including deep breathing, or stretching and flexibility exercises), ensure to include it in your daily routine.
Remember that wellness is a combination of mental, physical, social, emotional, and spiritual well-being. An adequate balance of stimulation and relaxation in all of these areas is essential to keep stress levels low and well-being high.
Julia Pillar, CPT
There are three ways people can approach the holiday season: They may Give-In to stress and over-indulgence; Succumb to Guilt; or Go with the Flow.
The GIVE-IN group surrender to over-eating, over-stressing, and throw out their healthy routines and exercise schedules - stating that there is ‘no time’ to be active with all that needs to be done. These types are left feeling exhausted, unwell, and in need of a New Year’s resolution to ‘get back on track’ with healthy eating and appropriate physical activity.
Others try to avoid all temptations of delicious desserts and stick to a strict (and sometimes more intense than usual) exercise routine to counter extra holiday calories. These people feel GUILTY after indulgence or if an exercise session is missed. They burn-out during the holidays and often find little enjoyment, feeling thankful when this time of year is over.
The third and healthiest approach to the holidays is taken by those who simply TAKE IT IN STRIDE, accepting that the holidays are a time when extra treats abound and stress levels may rise. Regular activity remains an important part of most days (as it always is), but it serves no purpose to feel guilty if an exercise session is missed. Holiday goodies may be enjoyed in moderation, with an understanding that there are more than usual at this time of the year; it is ok to enjoy indulgences occasionally. People who can take this approach get the most enjoyment out of the holiday season and experience the lowest levels of stress, which is ultimately the key to good health.
To make the most of your holiday season this year, take time to think about what brings you enjoyment. Whether it is spending time with friends and family, engaging in a favourite sport or activity (including deep breathing, or stretching and flexibility exercises), ensure to include it in your daily routine.
Remember that wellness is a combination of mental, physical, social, emotional, and spiritual well-being. An adequate balance of stimulation and relaxation in all of these areas is essential to keep stress levels low and well-being high.
SPROUTING: Getting your GREENS in Wintertime
Sarah Dobec, Holistic Nutritionist
Sprouting is an easy way to get fresh greens into your diet during the winter. Quite simply any seed, grain or bean will sprout. They are all full of life and need only water to release their nutritional value. Most seeds will sprout in a jar, sunflower seeds and wheatgrass need a bit of soil in a tray.
Start with alfalfa seeds or lentils. Soak them in a jar of water for 6-8 hours. Drain the water and simply rinse and drain twice a day until the grains have sprouted, depending on the grain 3-5 days. It is a great activity for kids. Sprouts are full of vitamins, minerals, protein, phyto-nutrients and fibre.
You can add them to salads, sandwiches, smoothies or eat them right out of the jar.
Sarah Dobec, Holistic Nutritionist
Sprouting is an easy way to get fresh greens into your diet during the winter. Quite simply any seed, grain or bean will sprout. They are all full of life and need only water to release their nutritional value. Most seeds will sprout in a jar, sunflower seeds and wheatgrass need a bit of soil in a tray.
Start with alfalfa seeds or lentils. Soak them in a jar of water for 6-8 hours. Drain the water and simply rinse and drain twice a day until the grains have sprouted, depending on the grain 3-5 days. It is a great activity for kids. Sprouts are full of vitamins, minerals, protein, phyto-nutrients and fibre.
You can add them to salads, sandwiches, smoothies or eat them right out of the jar.
Thursday, October 21, 2010
Lifewise Health and Wellness Newsletter - October 2010
Lifewise Health and Wellness Newsletter - October 2010
I was recently shown a disturbing article from a back issue of the Toronto Star (Sept 27, 2002) that discusses the questionable albeit sophisticated marketing tactics taken by some drug companies. Although this article, Disorders made to order; Drug firm’s new selling strategy: Dig up and market a new illness, then peddle a cure, is dated, the topic remains relevant. Instead of directly selling the medication, many pharmaceutical companies mount disease awareness campaigns, both to the public and to medical doctors. These campaigns market new uses for older drugs just as their patent protection expires. What’s the take home message? Beware of medications of all kinds - while some have merit,
others can do more harm than good.
Yours In Health,
Dr. Karen Baker
I was recently shown a disturbing article from a back issue of the Toronto Star (Sept 27, 2002) that discusses the questionable albeit sophisticated marketing tactics taken by some drug companies. Although this article, Disorders made to order; Drug firm’s new selling strategy: Dig up and market a new illness, then peddle a cure, is dated, the topic remains relevant. Instead of directly selling the medication, many pharmaceutical companies mount disease awareness campaigns, both to the public and to medical doctors. These campaigns market new uses for older drugs just as their patent protection expires. What’s the take home message? Beware of medications of all kinds - while some have merit,
others can do more harm than good.
Yours In Health,
Dr. Karen Baker
Lifewise Welcomes Dr. Jordanna Clarfield-Henry
Lifewise Welcomes Dr. Jordanna Clarfield-Henry
Lifewise is joining forces with Mt. Pleasant Chiropractic.
Beginning November 1st, Dr. Jordanna Clarfield-Henry will be moving her practice into our office. Dr. J (as she is affectionately known to her patients) will be available for chiropractic care on Mondays, Wednesdays, & Fridays.
Welcome Dr. J - we’re happy to have you join the team!
Lifewise is joining forces with Mt. Pleasant Chiropractic.
Beginning November 1st, Dr. Jordanna Clarfield-Henry will be moving her practice into our office. Dr. J (as she is affectionately known to her patients) will be available for chiropractic care on Mondays, Wednesdays, & Fridays.
Welcome Dr. J - we’re happy to have you join the team!
Quick & Healthy Fall Recipes
Quick & Healthy Fall Recipes
From Sarah Dobec, Certified Holistic Nutritionist
Roasted Fall Veggies
o 2 large potatoes washed and cubed
o 3-4 medium beets washed, peeled and cubed
o 2 large carrots washed and cut into large coins
o 5-6 cloves of garlic cut in half
o 1 large cooking onion cut into large chunks
Place all the veggies in a roasting dish. Mix together ¼ cup olive oil, ¼ cup toasted sesame oil, 2 tsp grated ginger, salt and pepper. Mix with veggies and bake at 350 until beets are tender.
White Bean Dip
o 1 can white beans
o 3 tbsp flax oil
o 1 clove garlic
o 1/2 tsp sea salt
o 1 tsp dill
o Pepper to taste
Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency.
Easy Hummus
o 1 can of chick peas (rinsed)
o Juice of one lemon
o 1 large clove of garlic
o ¼ cup of tahini
o ½ tsp sea salt
o Pepper to taste
Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency. You can also add: Basil, Cumin, Cayenne, Curry - BE CREATIVE!
From Sarah Dobec, Certified Holistic Nutritionist
Roasted Fall Veggies
o 2 large potatoes washed and cubed
o 3-4 medium beets washed, peeled and cubed
o 2 large carrots washed and cut into large coins
o 5-6 cloves of garlic cut in half
o 1 large cooking onion cut into large chunks
Place all the veggies in a roasting dish. Mix together ¼ cup olive oil, ¼ cup toasted sesame oil, 2 tsp grated ginger, salt and pepper. Mix with veggies and bake at 350 until beets are tender.
White Bean Dip
o 1 can white beans
o 3 tbsp flax oil
o 1 clove garlic
o 1/2 tsp sea salt
o 1 tsp dill
o Pepper to taste
Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency.
Easy Hummus
o 1 can of chick peas (rinsed)
o Juice of one lemon
o 1 large clove of garlic
o ¼ cup of tahini
o ½ tsp sea salt
o Pepper to taste
Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency. You can also add: Basil, Cumin, Cayenne, Curry - BE CREATIVE!
Fiver Fridays
FIVER FRIDAYS:
For just $5 join for our rotating schedule of drop-in
classes and workshops on Friday evenings at 5pm. Our instructors
volunteer their time, this year all proceeds will be donated to
FoodShare.
October 15th – Benefits of Orthotics (Dr. Joy Simon)
October 22nd – Intro to Tai Chi (Paul Lara)
October 29th – Healthy Immunity (Sarah Dobec)
For just $5 join for our rotating schedule of drop-in
classes and workshops on Friday evenings at 5pm. Our instructors
volunteer their time, this year all proceeds will be donated to
FoodShare.
October 15th – Benefits of Orthotics (Dr. Joy Simon)
October 22nd – Intro to Tai Chi (Paul Lara)
October 29th – Healthy Immunity (Sarah Dobec)
Enlightening Facts about Sleep!
Enlightening Facts about Sleep!
Dr. Karen Baker, BSc, DC
Having trouble sleeping lately? The real problem could be light and your exposure to it at the proper times of day to ensure a full restful night’s sleep.
The body’s biological clock, which regulates our sleep-wake cycles, is strongly affected by light, especially bright light such as sunlight.
Many shift workers have problems sleeping because their work schedules conflict with their bodies’ natural sleep-wake cycle cues. Melatonin, a hormone produced by the pineal gland in the brain, affects both our desire to sleep and the quality of our sleep. Darkness enhances melatonin production, while light inhibits it. Therefore, shift workers may experience extreme drowsiness at work and suffer from insomnia when they actually settle down to get some sleep during daylight hours.
The same is true for many elderly people who do not get outdoors much and therefore, lack an adequate amount of light each day. One of the major health complaints for the over 65 population is difficulty sleeping. Brightening the level of light in their homes during the day and early evening hours may alleviate the major cause of their sleep distress!
Because bright lights can disturb the normal production of melatonin, and interfere with your ability to get a good night’s sleep, make sure your bedroom is completely dark. Use light-blocking shades, lined curtains or even an eye mask to block out all light, including a night light and bright clock radio lights, because even a dime-sized area of light shining anywhere on the body can affect the production of melatonin and interfere with restful sleep!
Dr. Karen Baker, BSc, DC
Having trouble sleeping lately? The real problem could be light and your exposure to it at the proper times of day to ensure a full restful night’s sleep.
The body’s biological clock, which regulates our sleep-wake cycles, is strongly affected by light, especially bright light such as sunlight.
Many shift workers have problems sleeping because their work schedules conflict with their bodies’ natural sleep-wake cycle cues. Melatonin, a hormone produced by the pineal gland in the brain, affects both our desire to sleep and the quality of our sleep. Darkness enhances melatonin production, while light inhibits it. Therefore, shift workers may experience extreme drowsiness at work and suffer from insomnia when they actually settle down to get some sleep during daylight hours.
The same is true for many elderly people who do not get outdoors much and therefore, lack an adequate amount of light each day. One of the major health complaints for the over 65 population is difficulty sleeping. Brightening the level of light in their homes during the day and early evening hours may alleviate the major cause of their sleep distress!
Because bright lights can disturb the normal production of melatonin, and interfere with your ability to get a good night’s sleep, make sure your bedroom is completely dark. Use light-blocking shades, lined curtains or even an eye mask to block out all light, including a night light and bright clock radio lights, because even a dime-sized area of light shining anywhere on the body can affect the production of melatonin and interfere with restful sleep!
Why Children Need Outdoor Playtime
Why Children Need Outdoor Playtime
Dr. Karen Baker, BSc, DC
Children and adolescents spend far fewer hours playing outside
than they did in past decades. Free time, which was once filled
with hours of unstructured play in the backyard or park, is now
consumed by structured sports and inside sedentary activities
such as TV, video games, computers and the Internet.
Think that unstructured outdoor play is just all fun and games or
a waste of time? Think again! Scientists are discovering that
outside free play offers immense benefits for a child’s growing
mind and body. And Dr. Baker wants patients to know about
these advantages. Benefits include decreased risks of cancer,
heart disease, attention deficit hyperactivity disorder (ADHD),
obesity and depression. Outdoor free time also appears to slash
incidences of colds and flu.
Researchers at Children’s Hospital of Philadelphia, Penn., stress
the importance of encouraging young children, especially
preschoolers, to engage in ‘active, unstructured, outdoor play.’
Parents and daycare providers should use language and words
that engage children in physically active outdoor play involving
movement. To this end, experts suggest using the word ‘play’
with preschoolers to encourage movement and exercise.
Outdoor play should be encouraged not only for its effects on
physical health, but also for its benefit to a child’s well-being
(Archi Pediatr Adolesc Med 2005; 159:46).
Dr. Karen Baker, BSc, DC
Children and adolescents spend far fewer hours playing outside
than they did in past decades. Free time, which was once filled
with hours of unstructured play in the backyard or park, is now
consumed by structured sports and inside sedentary activities
such as TV, video games, computers and the Internet.
Think that unstructured outdoor play is just all fun and games or
a waste of time? Think again! Scientists are discovering that
outside free play offers immense benefits for a child’s growing
mind and body. And Dr. Baker wants patients to know about
these advantages. Benefits include decreased risks of cancer,
heart disease, attention deficit hyperactivity disorder (ADHD),
obesity and depression. Outdoor free time also appears to slash
incidences of colds and flu.
Researchers at Children’s Hospital of Philadelphia, Penn., stress
the importance of encouraging young children, especially
preschoolers, to engage in ‘active, unstructured, outdoor play.’
Parents and daycare providers should use language and words
that engage children in physically active outdoor play involving
movement. To this end, experts suggest using the word ‘play’
with preschoolers to encourage movement and exercise.
Outdoor play should be encouraged not only for its effects on
physical health, but also for its benefit to a child’s well-being
(Archi Pediatr Adolesc Med 2005; 159:46).
Lecture & Book Signing
Lecture & Book Signing :
Dr. B. Raven LeeEmbodying Sacred Feminine
and the Magdalene WisdomSaturday,
Nov 6th 3-5pm at Lifewise Health and Wellness
Dr. Lee’s article on the sacred feminine makes up one of
forty-three inspiring chapters in Goddess Shift: Women
Leading For A Change, an anthology of powerful
women’s voices along with Maya Angelou, Jane
Fonda,Angelina Jolie, Shirley MacLaine,Michelle Obama and
many more. Goddess Shiftdescribes the shape of the new
human family that is emerging from the leadership of these
remarkable women, and the very different future they
envision for the world we share. All royalties from this book
go to nonprofit organizations dedicated to improving the
lives of young women around the world. For more
information, please visit: www.goddessshift.com.
Dr. B. Raven LeeEmbodying Sacred Feminine
and the Magdalene WisdomSaturday,
Nov 6th 3-5pm at Lifewise Health and Wellness
Dr. Lee’s article on the sacred feminine makes up one of
forty-three inspiring chapters in Goddess Shift: Women
Leading For A Change, an anthology of powerful
women’s voices along with Maya Angelou, Jane
Fonda,Angelina Jolie, Shirley MacLaine,Michelle Obama and
many more. Goddess Shiftdescribes the shape of the new
human family that is emerging from the leadership of these
remarkable women, and the very different future they
envision for the world we share. All royalties from this book
go to nonprofit organizations dedicated to improving the
lives of young women around the world. For more
information, please visit: www.goddessshift.com.
Monday, September 20, 2010
Lifewise Health & Wellness Bulletin - September 2010
Having been a student for many years, September has always seemed to me like the start of a new year, an exciting time of new classes, friends, and ideas. We are now nicely settling in to our new location on Mt Pleasant – thank you for all the well wishes and positive feedback on the new space. We are happy to be here and hope to now stay put for many years! If you haven’t yet come for a visit, we invite you to drop by! Give us a call if you need directions or parking info. Along with our fresh start, let’s also make a resolution for this “new” year. Let’s all try to be more conscious of how we treat each other, and also not forget how we treat ourselves. A little kindness can go a long way in both respects. Best wishes!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Super Bug? Or Simple Bad Habits?
Sarah Dobec (Holistic Nutritionist)
September is a time of new beginnings and fresh starts. It is also a perfect time to focus on building a healthy immune system as we inch closer to autumn, winter and cold/flu season.
In a course I took this summer they really drove home the idea that it is not the 'germ' that is the issue in health, it is the 'terrain'. The health of the individual will determine whether they are able to fight the most recent cold germ or bug.
There is a lot of press and mania around newer, stronger viruses. It seems that every season we are faced with a new SUPER bug.
Yes the bugs that make us sick are learning to adapt to the antibiotics we use to fight them, but drugs are not our only defense against illness. The human immune system is a truly amazing system that given the right conditions can ward off many potential infections.
While it is important to be aware of community health issues it is even more important to focus on building your own immunity and overall health by taking a look at your own health habits: There are lots of simple things to do to give the immune system a fighting chance:
Eat Well, Keep Active, Be Rested, Stress Less, Stop Smoking, Drink Less Alcohol and More Water, Wash Your Hands, Have an Emotional Support Network, When you are sick – Stay Home and Rest, Listen to Your Body – take a break when you start to feel run down.
For more information about what you can do to prepare for cold and flu season visit Sarah’s most recent blog post: sarahdobec.blogspot.com, or visit her at the office.
Sarah Dobec (Holistic Nutritionist)
September is a time of new beginnings and fresh starts. It is also a perfect time to focus on building a healthy immune system as we inch closer to autumn, winter and cold/flu season.
In a course I took this summer they really drove home the idea that it is not the 'germ' that is the issue in health, it is the 'terrain'. The health of the individual will determine whether they are able to fight the most recent cold germ or bug.
There is a lot of press and mania around newer, stronger viruses. It seems that every season we are faced with a new SUPER bug.
Yes the bugs that make us sick are learning to adapt to the antibiotics we use to fight them, but drugs are not our only defense against illness. The human immune system is a truly amazing system that given the right conditions can ward off many potential infections.
While it is important to be aware of community health issues it is even more important to focus on building your own immunity and overall health by taking a look at your own health habits: There are lots of simple things to do to give the immune system a fighting chance:
Eat Well, Keep Active, Be Rested, Stress Less, Stop Smoking, Drink Less Alcohol and More Water, Wash Your Hands, Have an Emotional Support Network, When you are sick – Stay Home and Rest, Listen to Your Body – take a break when you start to feel run down.
For more information about what you can do to prepare for cold and flu season visit Sarah’s most recent blog post: sarahdobec.blogspot.com, or visit her at the office.
Pass It On!
Dr. Karen Baker
If we remember and take the time to care for our own health and wellness we will have the energy and capacity to make a difference in the lives of others – those we know and care about – and even in the lives of complete strangers.
It is so easy for our days to become focused on the demands of our job and on the needs of our families and our households; we become task oriented and forget about the importance of little things.
Small random acts of kindness or caring really do make a difference in peoples’ lives, to others in our communities that we tend to only acknowledge as blurs we pass by on the road.
Challenge yourself this month to perform one good deed a day. Here are some suggestions:
Pick up a discarded coffee cup and put it in the recycle or trash bin.
Hold the door for someone as you enter or exit a building.
Smile at the driver in the car next to you or the person you pass on the street.
Give to a food drive for the homeless.
Compliment a stranger on their garden.
Make an online donation to victims of a natural disaster.
Give one of your healthy homemade muffins to a co-worker.
Help a child choose out-grown toys to donate to a shelter.
Often the opportunity to do a good deed will simply present itself – you just need to pay attention. The amazing thing is not only will you feel good about yourself, but such behaviour is contagious. Others who benefit from your kind act are more likely to also do something nice for someone else. We can make the world a kinder and healthier place, one smile at a time.
You can make a difference… Pass it on!
Dr. Karen Baker
If we remember and take the time to care for our own health and wellness we will have the energy and capacity to make a difference in the lives of others – those we know and care about – and even in the lives of complete strangers.
It is so easy for our days to become focused on the demands of our job and on the needs of our families and our households; we become task oriented and forget about the importance of little things.
Small random acts of kindness or caring really do make a difference in peoples’ lives, to others in our communities that we tend to only acknowledge as blurs we pass by on the road.
Challenge yourself this month to perform one good deed a day. Here are some suggestions:
Pick up a discarded coffee cup and put it in the recycle or trash bin.
Hold the door for someone as you enter or exit a building.
Smile at the driver in the car next to you or the person you pass on the street.
Give to a food drive for the homeless.
Compliment a stranger on their garden.
Make an online donation to victims of a natural disaster.
Give one of your healthy homemade muffins to a co-worker.
Help a child choose out-grown toys to donate to a shelter.
Often the opportunity to do a good deed will simply present itself – you just need to pay attention. The amazing thing is not only will you feel good about yourself, but such behaviour is contagious. Others who benefit from your kind act are more likely to also do something nice for someone else. We can make the world a kinder and healthier place, one smile at a time.
You can make a difference… Pass it on!
Less IS More
Paul Lara
Sometimes life gets a bit crazy, and sometimes crazy can come all at once. Lethargy, anxiety, stress - this is what crazy can bring.
When life becomes heavy, most of us react by giving our undivided attention to the situation in need. As a result we neglect meals, fitness routines, relaxation time, sleep, etc. This in turn begins to create overall life discomfort. We walk around feeling like we are just trying to catch up to a rhythm we no longer are a part of.
Fabulously designed fast-track fitness routines can burn out as quick as we light them up. Our patterns of exercise and health shouldn’t resemble a rollercoaster.
From meditation to power-lifting, a consistent routine of just a little bit everyday is better than a once a week workout that takes up the majority of your Saturday.
Take as little as 5 minutes a day, create that time for yourself and try to keep it around the same time every day. Mornings are excellent times, but everyone is different and therefore everyone is going to be attracted to slightly different rhythms. As long as we can maintain a somewhat consistent routine, we can learn to adapt and flow with the inevitable changes crazy can bring.
Paul Lara offers Reiki and Accupressure Therapy, as well as Tai Chi and Meditation classes at Lifewise.
Paul Lara
Sometimes life gets a bit crazy, and sometimes crazy can come all at once. Lethargy, anxiety, stress - this is what crazy can bring.
When life becomes heavy, most of us react by giving our undivided attention to the situation in need. As a result we neglect meals, fitness routines, relaxation time, sleep, etc. This in turn begins to create overall life discomfort. We walk around feeling like we are just trying to catch up to a rhythm we no longer are a part of.
Fabulously designed fast-track fitness routines can burn out as quick as we light them up. Our patterns of exercise and health shouldn’t resemble a rollercoaster.
From meditation to power-lifting, a consistent routine of just a little bit everyday is better than a once a week workout that takes up the majority of your Saturday.
Take as little as 5 minutes a day, create that time for yourself and try to keep it around the same time every day. Mornings are excellent times, but everyone is different and therefore everyone is going to be attracted to slightly different rhythms. As long as we can maintain a somewhat consistent routine, we can learn to adapt and flow with the inevitable changes crazy can bring.
Paul Lara offers Reiki and Accupressure Therapy, as well as Tai Chi and Meditation classes at Lifewise.
Wednesday, September 8, 2010
Lifewise Health & Wellness Bulletin - August 2010
HERE WE GROW AGAIN!
Over the past few years we at Lifewise have been working hard to add services and value to what we offer our clientele (our loyal friends and customers); as many of you have noticed we are getting a bit cramped in our existing office, and have decided that we have outgrown the space. In an effort to accommodate our growing list of services and classes we have now found a wonderful new location (within the neighbourhood) on the northwest corner of Mount Pleasant and Belsize.
Once we found the perfect spot, all the pieces fell together very quickly - it has turned out to be a bit of a whirlwind move! But, we’re all very excited for the opportunity to grow and we will be up and running in the new location as of August 23rd.
If you have any questions or concerns, please feel free to contact the office. Our phone number, email address and website will stay the same. Thank you to everyone for your support and encouragement. Hope to see you soon!
Yours In Health,
Dr. Karen Baker
Over the past few years we at Lifewise have been working hard to add services and value to what we offer our clientele (our loyal friends and customers); as many of you have noticed we are getting a bit cramped in our existing office, and have decided that we have outgrown the space. In an effort to accommodate our growing list of services and classes we have now found a wonderful new location (within the neighbourhood) on the northwest corner of Mount Pleasant and Belsize.
Once we found the perfect spot, all the pieces fell together very quickly - it has turned out to be a bit of a whirlwind move! But, we’re all very excited for the opportunity to grow and we will be up and running in the new location as of August 23rd.
If you have any questions or concerns, please feel free to contact the office. Our phone number, email address and website will stay the same. Thank you to everyone for your support and encouragement. Hope to see you soon!
Yours In Health,
Dr. Karen Baker
Directions & Parking for our new location!
540 Mt. Pleasant Rd, 2nd Floor
Driving:
The new clinic & studio is located on the northwest corner of Mt. Pleasant & Belsize (2 blocks north of Davisville) above the Vacuum King.
Parking:
The parking situation is much the same as it was on Yonge Street. There is Green-P metered parking on Mt. Pleasant; most of the local side streets have 1hour free parking; and if you plan on staying awhile, there is a parking lot behind 477 Mt. Pleasant (at the northeast corner of Davisville).
TTC:
From Davisville Station: The Davisville 28 and Bayview 11 bus routes run along Davisville Ave. and both stop at Mt. Pleasant.
(If you feel energetic it’s quite a pleasant walk.)
If you want to get a little closer: There is actually a bus that stops right at the corner of Belsize and Mt Pleasant leaving from St. Clair Station: the Mt. Pleasant 74.
540 Mt. Pleasant Rd, 2nd Floor
Driving:
The new clinic & studio is located on the northwest corner of Mt. Pleasant & Belsize (2 blocks north of Davisville) above the Vacuum King.
Parking:
The parking situation is much the same as it was on Yonge Street. There is Green-P metered parking on Mt. Pleasant; most of the local side streets have 1hour free parking; and if you plan on staying awhile, there is a parking lot behind 477 Mt. Pleasant (at the northeast corner of Davisville).
TTC:
From Davisville Station: The Davisville 28 and Bayview 11 bus routes run along Davisville Ave. and both stop at Mt. Pleasant.
(If you feel energetic it’s quite a pleasant walk.)
If you want to get a little closer: There is actually a bus that stops right at the corner of Belsize and Mt Pleasant leaving from St. Clair Station: the Mt. Pleasant 74.
FIT & HEALTHY
Holistic Nutritionist, Sarah Dobec, and Kinesiologist /Personal Trainer, Julia Pilliar, are joining forces to bring you a brand new class starting this fall - we call it Fit & Healthy.
This 12-week program focuses on the 3 key elements of OPTIMAL HEALTH: Exercise, Healthy Eating, Balanced Lifestyles.
Each week Sarah and Julia will walk you through important topics in proper nutrition, corrective and functional exercise, and the fundamentals of healthy living. The second half of each week will include a fitness class, so get ready to get moving!
Weekly Topics Include:
Surviving the Grocery Store
Fundamentals of Fitness
Flexibility, Endurance, Strength
Reducing your Toxic Load
Whole vs. Processed Foods
Motivational Strategies
Importance of Sleep & Rest
Let Sarah and Julia help you feel better and more energetic, become stronger and leaner, and find ways to decrease your stress levels.
Classes will run Wednesday nights from 6-8pm, starting September 15th. Call the office for details.
Holistic Nutritionist, Sarah Dobec, and Kinesiologist /Personal Trainer, Julia Pilliar, are joining forces to bring you a brand new class starting this fall - we call it Fit & Healthy.
This 12-week program focuses on the 3 key elements of OPTIMAL HEALTH: Exercise, Healthy Eating, Balanced Lifestyles.
Each week Sarah and Julia will walk you through important topics in proper nutrition, corrective and functional exercise, and the fundamentals of healthy living. The second half of each week will include a fitness class, so get ready to get moving!
Weekly Topics Include:
Surviving the Grocery Store
Fundamentals of Fitness
Flexibility, Endurance, Strength
Reducing your Toxic Load
Whole vs. Processed Foods
Motivational Strategies
Importance of Sleep & Rest
Let Sarah and Julia help you feel better and more energetic, become stronger and leaner, and find ways to decrease your stress levels.
Classes will run Wednesday nights from 6-8pm, starting September 15th. Call the office for details.
Osteoporosis
Sarah Dobec (Holistic Nutritionist)
Osteoporosis is a common but often misunderstood condition of the bones. We tend to think that bone health is equivalent to our calcium intake but it is so much more than that!
Our bones have many important roles including providing structure, protection, and storage of minerals, as well as immunity and blood cell formation.
We seem to accept osteoporosis as a condition we will inevitably get as we age. This couldn't be further from the truth. We have the power to avoid this condition with proper nutrition and a clear understanding of how our bones work. Knowledge is power and when we understand the functions of the bones, we can make educated choices to ensure their lifelong health.
Did you know that the health of your digestive system is linked to bone health? You can take the world's best calcium supplement, but if it can't get absorbed because of a compromised digestive system then it can't support your bones.
Strong, healthy bones depend on the body being able to absorb all of the nutrients (building blocks) required in bone formation: including Vitamin D, Magnesium, Potassium, not just Calcium.
Certain conditions can prevent bone growth and even leach nutrients from the bone. Such as when our body chemistry is too acidic, when we eat too much protein, smoke or consume alcohol.
As with so many things it’s the big picture that counts: eat nutritious whole food, avoid processed food, get ample exercise and sleep, and get good advice.
Sarah Dobec (Holistic Nutritionist)
Osteoporosis is a common but often misunderstood condition of the bones. We tend to think that bone health is equivalent to our calcium intake but it is so much more than that!
Our bones have many important roles including providing structure, protection, and storage of minerals, as well as immunity and blood cell formation.
We seem to accept osteoporosis as a condition we will inevitably get as we age. This couldn't be further from the truth. We have the power to avoid this condition with proper nutrition and a clear understanding of how our bones work. Knowledge is power and when we understand the functions of the bones, we can make educated choices to ensure their lifelong health.
Did you know that the health of your digestive system is linked to bone health? You can take the world's best calcium supplement, but if it can't get absorbed because of a compromised digestive system then it can't support your bones.
Strong, healthy bones depend on the body being able to absorb all of the nutrients (building blocks) required in bone formation: including Vitamin D, Magnesium, Potassium, not just Calcium.
Certain conditions can prevent bone growth and even leach nutrients from the bone. Such as when our body chemistry is too acidic, when we eat too much protein, smoke or consume alcohol.
As with so many things it’s the big picture that counts: eat nutritious whole food, avoid processed food, get ample exercise and sleep, and get good advice.
Friday, July 9, 2010
Lifewise Health & Wellness July Bulletin
Congratulations to all the winners of our Patient Appreciation Month Raffle! Thank you to everyone for participating. We hope that these small tokens express our gratitude for your ongoing support.
We hope you’re all taking advantage of the nice weather by going out for walks, cycling, playing tennis, golf, soccer, etc. Remember to do a good warm-up, stretch, put on some sunscreen (paraben free) and drink lots of good clean water. We hope you find this newsletter both informative and enjoyable. Please share it with friends and family. We always appreciate feedback, e-mail your comments to: info@lifewisehw.com.
Yours In Health,
Dr. Karen Baker
Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)
1. Pre-condition and start gradually.
Begin doing the exact movements you will be doing during your sport at least a month before actually playing. Give your body a chance to gradually adapt early in the season, especially as the environment (temperature) changes.
2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get your muscles, tendons, and ligaments ready for action by performing full body movements such as squats, jogging on the spot, or easy skipping. Shoulder rolls and arm circles are great to warm-up the shoulders.
3. Listen to your body.
If something doesn‟t feel right, don‟t force it. If you feel that you have „tweaked‟ a muscle or joint, give it enough time to rest. Would you rather miss one game or the rest of the season?
4. Use proper, well-fitted equipment.
Paying less for something that doesn‟t quite fit can make all the difference when it comes to sports injuries. Ensure all of your equipment fits you to prevent muscle imbalances and unnecessary wear and tear on joints and soft tissues. Orthotics can ensure that your feet are taken care of, which will help to protect the rest of your joints, bones, and muscles.
5. Avoid being a „Weekend Warrior‟.
Continue training during your season, especially if you engage in sport only one or two days per week. Keep your body active by exercising regularly. This will help prevent injuries as your body will be used to activity.
LOCAL FOOD: Healthier You, Healthier Planet!
Sarah Dobec (Registered Holistic Nutritionist)
In our current food system, we spend 15 calories of energy to make 1 calorie worth of food energy. This is due to the amount of food we import around the world and the fossil fuels required to produce food, as well as pesticides. It seems unnecessary to import apples from New Zealand when we can grow them right here in Ontario!
We have become accustomed to having what we want, when we want it; and this has a huge impact on the health of the planet and the local economy. By supporting local growers you reduce „food miles‟, you eat healthier food and you boost your local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.
If the LOCAL FOOD MOVEMENT interests you, come learn more at the July 30th Fiver Friday. Also, to visit a local farm, join us on a FIELD TRIP this summer.
Dates and details at www.fieldtriptoronto.ca
Allowing Yourself to Relax
Paul Lara (Reiki Master, Tai Chi Instructor)
Are you having difficulty relaxing? Is your mind overwhelmed with so many thoughts that you simply can‟t find the time to relax?
In today‟s fast-paced, “app” crazy environment, you are not alone. Most of us find that even when we are trying to relax; our mind is still running all over the place with possibilities that leave our bodies feeling tense and fidgety. Our inability to relax our bodies and our minds is a result of never taking the time to restore our energetic reservoir.
What we require is balance. Activity followed by inactivity, and vice versa. We can‟t be firing on all cylinders all the time. We need the time to reflect calmly and quietly. Our cell phones follow this principle - it‟s time we do as well.
Relieving the body of habitual tension and discomfort requires that we first relax the mind: A soft relaxed body is only achieved through a calm, quiet mind.
Reiki treatments are ideal for those looking to bring balance back to the mind and body. This gentle technique, utilizes acupressure techniques to help release energy blockages within the meridians.
Oftentimes, patients find that this style is also highly effective for relaxing tense muscles that have seized up due to injury or stress. Many (including, recently, Dr. Oz) have noted its usefulness in addressing a wide variety of stressors and illnesses, such as digestive difficulties, insomnia and restlessness, depression, physical injury/trauma, headaches and emotional discomfort, stress disorders, and neurological conditions.
By promoting effective circulation, Reiki will leave you feeling recharged, relaxed and calmly present.
FIVER FRIDAYS
Our instructors will be offering a variety of $5 drop-in classes and talks on Fridays at 5pm. Come and try something new!
(All proceeds will be donated to FoodShare)
JULY 9 – Intro Iyengar Yoga Class
JULY 16 – Injury Prevention Workshop
JULY 23 – Intro Tai Chi Class
JULY 30th – Local Food Movement Talk
LIFEWISE WALKING CLUB
The Lifewise Walking Club is now underway! Join us weekly to get some fresh air, work your muscles, reduce stress and enhance your mood! New moms (even dad’s) you’re invited too! Walking with your stroller is a great way to socialize and meet other parents in your neighbourhood (and the motion of the stroller is often a great way to calm your fussy newborn).
There will be plenty of opportunity to ask questions about health and fitness and learn exercises to tone your whole body using nothing more than yourself and your stroller.
We hope you’re all taking advantage of the nice weather by going out for walks, cycling, playing tennis, golf, soccer, etc. Remember to do a good warm-up, stretch, put on some sunscreen (paraben free) and drink lots of good clean water. We hope you find this newsletter both informative and enjoyable. Please share it with friends and family. We always appreciate feedback, e-mail your comments to: info@lifewisehw.com.
Yours In Health,
Dr. Karen Baker
Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)
1. Pre-condition and start gradually.
Begin doing the exact movements you will be doing during your sport at least a month before actually playing. Give your body a chance to gradually adapt early in the season, especially as the environment (temperature) changes.
2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get your muscles, tendons, and ligaments ready for action by performing full body movements such as squats, jogging on the spot, or easy skipping. Shoulder rolls and arm circles are great to warm-up the shoulders.
3. Listen to your body.
If something doesn‟t feel right, don‟t force it. If you feel that you have „tweaked‟ a muscle or joint, give it enough time to rest. Would you rather miss one game or the rest of the season?
4. Use proper, well-fitted equipment.
Paying less for something that doesn‟t quite fit can make all the difference when it comes to sports injuries. Ensure all of your equipment fits you to prevent muscle imbalances and unnecessary wear and tear on joints and soft tissues. Orthotics can ensure that your feet are taken care of, which will help to protect the rest of your joints, bones, and muscles.
5. Avoid being a „Weekend Warrior‟.
Continue training during your season, especially if you engage in sport only one or two days per week. Keep your body active by exercising regularly. This will help prevent injuries as your body will be used to activity.
LOCAL FOOD: Healthier You, Healthier Planet!
Sarah Dobec (Registered Holistic Nutritionist)
In our current food system, we spend 15 calories of energy to make 1 calorie worth of food energy. This is due to the amount of food we import around the world and the fossil fuels required to produce food, as well as pesticides. It seems unnecessary to import apples from New Zealand when we can grow them right here in Ontario!
We have become accustomed to having what we want, when we want it; and this has a huge impact on the health of the planet and the local economy. By supporting local growers you reduce „food miles‟, you eat healthier food and you boost your local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.
If the LOCAL FOOD MOVEMENT interests you, come learn more at the July 30th Fiver Friday. Also, to visit a local farm, join us on a FIELD TRIP this summer.
Dates and details at www.fieldtriptoronto.ca
Allowing Yourself to Relax
Paul Lara (Reiki Master, Tai Chi Instructor)
Are you having difficulty relaxing? Is your mind overwhelmed with so many thoughts that you simply can‟t find the time to relax?
In today‟s fast-paced, “app” crazy environment, you are not alone. Most of us find that even when we are trying to relax; our mind is still running all over the place with possibilities that leave our bodies feeling tense and fidgety. Our inability to relax our bodies and our minds is a result of never taking the time to restore our energetic reservoir.
What we require is balance. Activity followed by inactivity, and vice versa. We can‟t be firing on all cylinders all the time. We need the time to reflect calmly and quietly. Our cell phones follow this principle - it‟s time we do as well.
Relieving the body of habitual tension and discomfort requires that we first relax the mind: A soft relaxed body is only achieved through a calm, quiet mind.
Reiki treatments are ideal for those looking to bring balance back to the mind and body. This gentle technique, utilizes acupressure techniques to help release energy blockages within the meridians.
Oftentimes, patients find that this style is also highly effective for relaxing tense muscles that have seized up due to injury or stress. Many (including, recently, Dr. Oz) have noted its usefulness in addressing a wide variety of stressors and illnesses, such as digestive difficulties, insomnia and restlessness, depression, physical injury/trauma, headaches and emotional discomfort, stress disorders, and neurological conditions.
By promoting effective circulation, Reiki will leave you feeling recharged, relaxed and calmly present.
FIVER FRIDAYS
Our instructors will be offering a variety of $5 drop-in classes and talks on Fridays at 5pm. Come and try something new!
(All proceeds will be donated to FoodShare)
JULY 9 – Intro Iyengar Yoga Class
JULY 16 – Injury Prevention Workshop
JULY 23 – Intro Tai Chi Class
JULY 30th – Local Food Movement Talk
LIFEWISE WALKING CLUB
The Lifewise Walking Club is now underway! Join us weekly to get some fresh air, work your muscles, reduce stress and enhance your mood! New moms (even dad’s) you’re invited too! Walking with your stroller is a great way to socialize and meet other parents in your neighbourhood (and the motion of the stroller is often a great way to calm your fussy newborn).
There will be plenty of opportunity to ask questions about health and fitness and learn exercises to tone your whole body using nothing more than yourself and your stroller.
Thursday, June 10, 2010
Lifewise Health & Wellness June Bulletin
As the temperature starts to rise, and the weather entices us to get outside and become more active, it is more important than ever to drink enough water. We lose huge amounts of fluid and electrolytes through our bodies’ cooling mechanism of perspiration. So, drink up! A nice alternative to those high-calorie sports drinks is to add a tiny pinch of natural sea-salt and a shot of lemon juice to our water bottle.
In our continued efforts to improve our services to you we have started to collect your feedback through regular online surveys. Visit our website www.lifewisehw.com
for links – you just might win something!
Yours In Health,
Dr. Karen Baker
June is Patient Appreciation Month!
All of us at Lifewise would like express our gratitude to our loyal patients and students for their
continued support.
Be sure to enter our draw for some fantastic prizes.
You could win a pair of Orthotics!
Throughout the month of June, enjoy:
Open houses with all of your practitioners
Nutritious Snacks
Draws & Prizes
Class Demonstrations
In our continued efforts to improve our services to you we have started to collect your feedback through regular online surveys. Visit our website www.lifewisehw.com
for links – you just might win something!
Yours In Health,
Dr. Karen Baker
June is Patient Appreciation Month!
All of us at Lifewise would like express our gratitude to our loyal patients and students for their
continued support.
Be sure to enter our draw for some fantastic prizes.
You could win a pair of Orthotics!
Throughout the month of June, enjoy:
Open houses with all of your practitioners
Nutritious Snacks
Draws & Prizes
Class Demonstrations
Lifewise Walking Club - Starting in June!!!
Julia Pilliar (Certified Kinesiologist)
The human body was designed to walk. Increased sitting time at work, in the car, and at home has reduced the amount of time we spend on our feet, causing muscular imbalances and weaknesses which, if not rectified, may lead to chronic pain and injury, not to mention excess weight and obesity. The Lifewise Walking Club is a social and informative way to improve your cardiovascular efficiency and increase your caloric expenditure (i.e. weight loss!) in an environment where you will have fun learning about your body and other aspects of fitness.
Weekly topics include foot care and proper biomechanics, assessing your cardiovascular efficiency, the importance of stretching and strength training, nutrition and hydration, common injuries, and others.
The instructor will provide handouts each week about the topic of focus as well as maps of various routes and distances within the neighbourhood so that you may go the distance outside of group walks towards greater wellness.
If you are thinking about becoming more active for the summer, the Walking Club is a great place to start. If you are already active and want to add a different dimension to your weekly routine while learning more about health and meeting new people, the Walking Club is for you.
Registrants who sign up with a friend will receive a FREE PEDOMETER, and at the low cost of $25 for a 5-walk punch card that you can use at any of the 3 sessions during the week, this club is a great value.
Check the Lifewise Health & Wellness website for Walking Club walk times and drop in to sign up and receive your complimentary T-shirt.
The human body was designed to walk. Increased sitting time at work, in the car, and at home has reduced the amount of time we spend on our feet, causing muscular imbalances and weaknesses which, if not rectified, may lead to chronic pain and injury, not to mention excess weight and obesity. The Lifewise Walking Club is a social and informative way to improve your cardiovascular efficiency and increase your caloric expenditure (i.e. weight loss!) in an environment where you will have fun learning about your body and other aspects of fitness.
Weekly topics include foot care and proper biomechanics, assessing your cardiovascular efficiency, the importance of stretching and strength training, nutrition and hydration, common injuries, and others.
The instructor will provide handouts each week about the topic of focus as well as maps of various routes and distances within the neighbourhood so that you may go the distance outside of group walks towards greater wellness.
If you are thinking about becoming more active for the summer, the Walking Club is a great place to start. If you are already active and want to add a different dimension to your weekly routine while learning more about health and meeting new people, the Walking Club is for you.
Registrants who sign up with a friend will receive a FREE PEDOMETER, and at the low cost of $25 for a 5-walk punch card that you can use at any of the 3 sessions during the week, this club is a great value.
Check the Lifewise Health & Wellness website for Walking Club walk times and drop in to sign up and receive your complimentary T-shirt.
Warm Welcome to Dr. Joy Simon!
Since graduating from Canadian Memorial Chiropractic College in 2004, Dr. Simon has gained valuable experience and insight in treating a variety of conditions and patients in several practices around Toronto. She is certified in acupuncture, through the Acupuncture Foundation of Canada Institute – bringing another dimension to her practice.
Holding a Bachelor’s degree in Physical and Health Education, and a Bachelor of Science from Queen’s University, and as a former elite level athlete and 2005 World Masters Games gold and silver medalist, Dr. Simon has a passion for all things health and fitness.
Through school she worked as a personal trainer, educating her clients about the benefits of an active lifestyle and the importance of proper technique while helping them achieve their fitness goals. She incorporates this philosophy into her practice; actively involving her patients in their own healthcare decisions and treatment through open dialogue and education.
Dr. Simon has also become a Registered Trigenics Physician. TRIGENICS is a neuro-kinetic assessment, treatment and training system which relieves pain and increases strength and movement. It is used by manual medicine physicians such as osteopathic and chiropractic doctors as well as physiotherapists integrating resisted exercise neurology, muscle nerve treatment, and bio-feedback breathing. The addition of Trigenics to her practice has helped Dr Simon effectively treat stubborn conditions in everyone from the arm chair athlete to serious athlete, aiding them to improve strength, flexibility and performance both on and off the athletic field. With all these tools Dr. Simon excels in treating a wide range of injuries, from stress and tension related headaches, repetitive strain disorders, chronic low back pain, arthritis and sports injuries.
Dr. Simon will be available for chiropractic appointments at Lifewise on Wednesdays and Fridays. She is scheduled to begin treating on June 30th. – please give her a warm welcome!
Holding a Bachelor’s degree in Physical and Health Education, and a Bachelor of Science from Queen’s University, and as a former elite level athlete and 2005 World Masters Games gold and silver medalist, Dr. Simon has a passion for all things health and fitness.
Through school she worked as a personal trainer, educating her clients about the benefits of an active lifestyle and the importance of proper technique while helping them achieve their fitness goals. She incorporates this philosophy into her practice; actively involving her patients in their own healthcare decisions and treatment through open dialogue and education.
Dr. Simon has also become a Registered Trigenics Physician. TRIGENICS is a neuro-kinetic assessment, treatment and training system which relieves pain and increases strength and movement. It is used by manual medicine physicians such as osteopathic and chiropractic doctors as well as physiotherapists integrating resisted exercise neurology, muscle nerve treatment, and bio-feedback breathing. The addition of Trigenics to her practice has helped Dr Simon effectively treat stubborn conditions in everyone from the arm chair athlete to serious athlete, aiding them to improve strength, flexibility and performance both on and off the athletic field. With all these tools Dr. Simon excels in treating a wide range of injuries, from stress and tension related headaches, repetitive strain disorders, chronic low back pain, arthritis and sports injuries.
Dr. Simon will be available for chiropractic appointments at Lifewise on Wednesdays and Fridays. She is scheduled to begin treating on June 30th. – please give her a warm welcome!
Tuesday, May 11, 2010
Lifewise Health & Wellness Bulletin
Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. You will notice over the next few weeks some new faces at the front desk: Nancy, Mark, and Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services. I am also excited to announce the addition of a new chiropractor to the team: Dr. Joy Simon will be joining us, starting the end of June. She will be available for treatments on Wednesdays and Fridays. (Finally, chiropractic appointments offered 6 days a week!) what's more, Julia Pilliar will
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker
The Importance of Strength Training
The Importance of Strength Training
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
In dedication of Mother's Day
In dedication of Mother's Day
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Eating Right for Cancer Prevention!
Eating Right for Cancer Prevention!
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Monday, April 5, 2010
Lifewise Health & Wellness Bulletin - April 2010
Eating correctly, getting active and becoming healthy can seem daunting and like a lot of work to you. But really, it's no more work than managing a life of illness and fatigue. It’s not hard to be healthy, to be vital, to be proactive and to have a beautiful body, it’s a choice. Once you get started, you'll see it's not as hard as you thought to maintain healthy habits. Change is intimidating and can seem impossible, but you can change your mind, change your thinking and focus your energy on achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and depleted vitality. Life is movement and movement is life!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
The WHOLE Shebang
(Sarah Dobec)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
Trainer Tips – Stress & Exercise
(Julia Pilliar)
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Point to Ponder
(Paul Lara)
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Monday, March 1, 2010
Lifewise Health & Wellness Bulletin - March 2010
After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation. Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, try some of Julia’s tips for healthy vacationing, or talk to Sarah about healthy ways to enhance the body’s natural systems for flushing out toxins.
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Health & Wellness Talks – Wednesdays @ 6pm
Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
Give Your Body a TRUE Vacation
Julia Pilliar
Vacations and „Staycations‟ are great ways to rejuvenate during winter months. However, a week of indulgence and inactivity can leave your body in need of another holiday. Good nutrition and adequate movement is essential to work toxins out of our systems and replenish energy. Here are some tips for a healthy and nourishing holiday whether at home or abroad.
1. Drink lots of (clean) water! This will keep your bowels happy – which has a significant effect on how you feel – and will keep you hydrated and ready for play.
2. Make your vacation an active one. Plan a new adventure each day that piques your interest and forces your body to move. Take advantage of resort services such as salsa lessons and yoga. If at home, try a new exercise class or recruit some friends to start a walking group.
3. Get as much sleep as your body desires – the hours between 10pm and 6am are optimal for repairs to body and mind.
4. Be aware of your diet, as this can be even more important than activity. Avoid going back for seconds at the buffet, or helping yourself to desert every day, and indulging in sugar-filled alcoholic beverages. Try to eat as you would (or better than) at home. If at home, learn some new recipes and freeze extras for busy times in the future.
5. Take time for yourself each day to engage in deep breathing activities and/or meditation.
6. Laugh and socialize daily and allow yourself a mental vacation – leave the office and other stressors behind; focus your mind on the present and how relaxed and content you feel.
7. Indulge your mind in a hobby you haven‟t had time to enjoy recently. Or try a new hobby like playing an instrument, painting, writing... tap into your creative juices.
Bon Voyage!
Vacations and „Staycations‟ are great ways to rejuvenate during winter months. However, a week of indulgence and inactivity can leave your body in need of another holiday. Good nutrition and adequate movement is essential to work toxins out of our systems and replenish energy. Here are some tips for a healthy and nourishing holiday whether at home or abroad.
1. Drink lots of (clean) water! This will keep your bowels happy – which has a significant effect on how you feel – and will keep you hydrated and ready for play.
2. Make your vacation an active one. Plan a new adventure each day that piques your interest and forces your body to move. Take advantage of resort services such as salsa lessons and yoga. If at home, try a new exercise class or recruit some friends to start a walking group.
3. Get as much sleep as your body desires – the hours between 10pm and 6am are optimal for repairs to body and mind.
4. Be aware of your diet, as this can be even more important than activity. Avoid going back for seconds at the buffet, or helping yourself to desert every day, and indulging in sugar-filled alcoholic beverages. Try to eat as you would (or better than) at home. If at home, learn some new recipes and freeze extras for busy times in the future.
5. Take time for yourself each day to engage in deep breathing activities and/or meditation.
6. Laugh and socialize daily and allow yourself a mental vacation – leave the office and other stressors behind; focus your mind on the present and how relaxed and content you feel.
7. Indulge your mind in a hobby you haven‟t had time to enjoy recently. Or try a new hobby like playing an instrument, painting, writing... tap into your creative juices.
Bon Voyage!
Some Honest Feedback
Paul Lara
Appearing healthy, with fixed attention to a well defined physique, and BEING healthy are not one in the same. Psychologically, physically and environmentally, health should be assessed from an honest and objective standpoint.
Rather than “How do I look”? Ask yourself “How effective is my personal health program?”
- How efficiently does my body eliminate waste?
- Am I calm and focused under pressure?
- Do I easily adapt to changes in my environment?
(This includes changing of seasons.)
- How often do I get sick?
- And when I do get sick, how quickly do I recover?
Truthful answers to these questions will tell you a lot about how effectively your current routine is managing your health.
Practices such as Qi Gong, Meditation and Yoga teach you to take an sincere look inside and regularly assess your true state of health.
Incorporating mind and body, these practices help you build the
Appearing healthy, with fixed attention to a well defined physique, and BEING healthy are not one in the same. Psychologically, physically and environmentally, health should be assessed from an honest and objective standpoint.
Rather than “How do I look”? Ask yourself “How effective is my personal health program?”
- How efficiently does my body eliminate waste?
- Am I calm and focused under pressure?
- Do I easily adapt to changes in my environment?
(This includes changing of seasons.)
- How often do I get sick?
- And when I do get sick, how quickly do I recover?
Truthful answers to these questions will tell you a lot about how effectively your current routine is managing your health.
Practices such as Qi Gong, Meditation and Yoga teach you to take an sincere look inside and regularly assess your true state of health.
Incorporating mind and body, these practices help you build the
How Many Joints Are In My Feet?
Dennis Newhook
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, plenty of moisturizer applied before bed helps with cracked dry feet (wear socks to protect bed sheets and retain moisture), daily stretching of the feet, toes, and ankles; for those who wear orthotics, make sure that the 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, plenty of moisturizer applied before bed helps with cracked dry feet (wear socks to protect bed sheets and retain moisture), daily stretching of the feet, toes, and ankles; for those who wear orthotics, make sure that the 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.
Friday, February 5, 2010
New Class Starting Soon: QiGong & Zen Meditation
Come join Paul Lara for QiGong & Zen Meditation Classes
With health as a foundation, this course makes use of ancient longevity exercises that increase core strength, improve posture and promote environmental adaptability. Founded on Daoist principles, these gentle forms focus on consciously moving Qi through the meridians of the body using meditative techniques, physical movement and breathing,
Incorporating mind and body, QiGong and Zen Meditation help build the structural blueprint for physical health and mental clarity. This class is beneficial for people of all ages and is easily adaptable to those with physical limitations.
Mondays 10 - 11 am
Saturdays 4 - 5 pm
6 week session: $90
Classes Begin Week of February 15th
With health as a foundation, this course makes use of ancient longevity exercises that increase core strength, improve posture and promote environmental adaptability. Founded on Daoist principles, these gentle forms focus on consciously moving Qi through the meridians of the body using meditative techniques, physical movement and breathing,
Incorporating mind and body, QiGong and Zen Meditation help build the structural blueprint for physical health and mental clarity. This class is beneficial for people of all ages and is easily adaptable to those with physical limitations.
Mondays 10 - 11 am
Saturdays 4 - 5 pm
6 week session: $90
Classes Begin Week of February 15th
February
February is a strange month in Toronto. We are in the middle of winter, often cooped up indoors, usually feeling stressed, depressed, or sorry for ourselves. If we don’t want to get sucked into a funk, we really need to put an effort into doing some things that will maintain a positive outlook and energy. As always, eating right and getting moving are integral to this process. On the other hand, if we seem to resemble the Tazmanian Devil these days, whirling through our daily tasks hardly breathing, we may need to take some time to slow down, center ourselves, and take a deep breath. Pay attention to yourself this month and see if you can find some balance.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Winter Blues got you down?
Sarah Dobec
Seasonal Affective Disorder (SAD) is a common mood disorder that occurs when our days are shorter and we get less exposure to sunlight.
Symptoms can vary from low energy and motivation, or cravings for more carbohydrates, to difficulty getting out of bed and moodiness. Most people in colder climates experience the ‘winter blues’ to some degree. The good news is there are plenty of things we can do to reduce the symptoms of SAD involving diet, lifestyle, supplements and mental preparation.
On Feb 24th, I will be giving a talk about this exact subject. If you suffer from SAD and want to alleviate the symptoms naturally, join us to learn some simple habits you can integrate into your lifestyle!
Seasonal Affective Disorder (SAD) is a common mood disorder that occurs when our days are shorter and we get less exposure to sunlight.
Symptoms can vary from low energy and motivation, or cravings for more carbohydrates, to difficulty getting out of bed and moodiness. Most people in colder climates experience the ‘winter blues’ to some degree. The good news is there are plenty of things we can do to reduce the symptoms of SAD involving diet, lifestyle, supplements and mental preparation.
On Feb 24th, I will be giving a talk about this exact subject. If you suffer from SAD and want to alleviate the symptoms naturally, join us to learn some simple habits you can integrate into your lifestyle!
Health & Wellness Talks – Wednesdays @ 6pm
Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Personal Trainer
February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood
COMING UP NEXT:
March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
& Julia Pilliar - Personal Trainer
February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood
COMING UP NEXT:
March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Trainer Tips: Posture Posits
Julia Pilliar
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
Find your Qi... with Paul Lara
Paul Lara
Paul Lara’s education in eastern wellness practices began over twelve years ago while in California completing his degree in Psychology. His formal training for Zen Meditation, Reiki, Qi Gong and Chinese martial arts was completed in Japan and China during his six years of living and working there. In Kyoto, Paul became a 5th Generation Certified Master in the Japanese line of Reiki. Here in Canada he is a registered teacher and practitioner under the Canadian Reiki Association. In Beijing, he received his teaching certification for Qi Gong and TaiJi (Tai Chi) as well as an official 20th Generation Chen Style TaiJi lineage declaration.
In Beijing (2007) Paul was able to begin both treating and teaching Reiki clients. There he had the opportunity of introducing Reiki to both the Chinese and international populations represented. As a Certified Qi Gong/Tai Ji Instructor, Paul taught weekly as well as private Qi Gong classes for the expat population of Beijing. These classes also included various styles of meditation that were used as a foundation for health and strength training.
Here in Toronto, Paul is thrilled to have the opportunity of working at Lifewise Health & Wellness. Honest and effective, his treatment programs help establish consistent routines for overall well being. For more information about Paul you can contact him through Lifewise or check out his website at www.qibelly.com.
Paul Lara’s education in eastern wellness practices began over twelve years ago while in California completing his degree in Psychology. His formal training for Zen Meditation, Reiki, Qi Gong and Chinese martial arts was completed in Japan and China during his six years of living and working there. In Kyoto, Paul became a 5th Generation Certified Master in the Japanese line of Reiki. Here in Canada he is a registered teacher and practitioner under the Canadian Reiki Association. In Beijing, he received his teaching certification for Qi Gong and TaiJi (Tai Chi) as well as an official 20th Generation Chen Style TaiJi lineage declaration.
In Beijing (2007) Paul was able to begin both treating and teaching Reiki clients. There he had the opportunity of introducing Reiki to both the Chinese and international populations represented. As a Certified Qi Gong/Tai Ji Instructor, Paul taught weekly as well as private Qi Gong classes for the expat population of Beijing. These classes also included various styles of meditation that were used as a foundation for health and strength training.
Here in Toronto, Paul is thrilled to have the opportunity of working at Lifewise Health & Wellness. Honest and effective, his treatment programs help establish consistent routines for overall well being. For more information about Paul you can contact him through Lifewise or check out his website at www.qibelly.com.
Saturday, January 16, 2010
CLASSES - WINTER SCHEDULE
YOGA
Yoga Basics: Tuesdays 7:30 pm
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *90 min
Restorative: Wednesdays 11:00 am
PILATES
All levels: Mondays 6:00 pm *NEW
Wednesdays 7:00 pm *NEW
STRETCH & STRENGTHEN
All levels: Saturdays 3:00 pm *NEW CLASS
YOGA
Yoga Basics: Tuesdays 7:30 pm
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *90 min
Restorative: Wednesdays 11:00 am
PILATES
All levels: Mondays 6:00 pm *NEW
Wednesdays 7:00 pm *NEW
STRETCH & STRENGTHEN
All levels: Saturdays 3:00 pm *NEW CLASS
Early Bird Discounts for Classes
Try a New Class @ Lifewise!
We are now taking registration for Pilates and Stretch & Strengthen classes; beginning the first week of February.
$10 off with early registration!
(sign up before January 31, 2010)
We are now taking registration for Pilates and Stretch & Strengthen classes; beginning the first week of February.
$10 off with early registration!
(sign up before January 31, 2010)
New Classes at Lifewise
Stretch & Strengthen Class
This eight-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control, to help avoid pain and decrease chances of injury.
Saturdays 3:00 pm 8 wk session $ 120
This eight-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control, to help avoid pain and decrease chances of injury.
Saturdays 3:00 pm 8 wk session $ 120
New Year - Another Round of Resolutions
Whether or not you’ve slacked or splurged over the holidays, the beginning of a new year is a great time to commit to making changes for better health. Unfortunately, by February, many of us have forgotten about, or given up on these resolutions. If you are serious about making positive lifestyle changes, whether minor or more significant, it’s important to set parameters for yourself that will help make your goals achievable and easier to maintain. Set realistic and attainable goals, and take time to consider a plan for maintaining them. Don’t be discouraged by setbacks – remember, the best time for change is today!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Health & Wellness Talks
Health & Wellness Talks
Presented by: Sarah Dobec, CNP
Holistic Nutritionist
January 27th : HEALTH 101:“What we know (but often forget)…about being healthy”
COMING UP NEXT:
February: Surviving Winter & Nutrition and
Seasonal Affective Disorder
March: Spring Cleaning & Healthy Ways
to Detox Safely
April: Pro-Aging & Growing Old Gracefully
Join us for our monthly discussions on healthy living.
Wednesdays 6:00pm
Presented by: Sarah Dobec, CNP
Holistic Nutritionist
January 27th : HEALTH 101:“What we know (but often forget)…about being healthy”
COMING UP NEXT:
February: Surviving Winter & Nutrition and
Seasonal Affective Disorder
March: Spring Cleaning & Healthy Ways
to Detox Safely
April: Pro-Aging & Growing Old Gracefully
Join us for our monthly discussions on healthy living.
Wednesdays 6:00pm
Dennis Talks Acupuncture
Dear friends and clients of Lifewise Health & Wellness,
I am pleased to announce that I will be adding a new treatment modality to my existing massage practice: Contemporary Medical Acupuncture.
During the fall of 2009, I was a student in the Contemporary Acupuncture program at McMaster University in Hamilton. It was a wonderful learning experience: not only did I receive certification in acupuncture, but I gained valuable tools in assessment and anatomy, due to the broad scope of the training.
For those of you unfamiliar with contemporary acupuncture, this evidence-based approach uses fine needles to stimulate peripheral nerves throughout the body for the purpose of relieving pain and other symptoms associated with acute and chronic injuries or dysfunctions. The needles are often stimulated by electricity to increase the therapeutic benefits.
Treatments are generally painless, and needling can be incorporated directly into a massage therapy treatment plan. I am excited to begin using this technique and as always, I am available to answer any questions you may have regarding this or any other technique.
Wishing you a safe and happy 2010!
Dennis Newhook, RMT, CYT
I am pleased to announce that I will be adding a new treatment modality to my existing massage practice: Contemporary Medical Acupuncture.
During the fall of 2009, I was a student in the Contemporary Acupuncture program at McMaster University in Hamilton. It was a wonderful learning experience: not only did I receive certification in acupuncture, but I gained valuable tools in assessment and anatomy, due to the broad scope of the training.
For those of you unfamiliar with contemporary acupuncture, this evidence-based approach uses fine needles to stimulate peripheral nerves throughout the body for the purpose of relieving pain and other symptoms associated with acute and chronic injuries or dysfunctions. The needles are often stimulated by electricity to increase the therapeutic benefits.
Treatments are generally painless, and needling can be incorporated directly into a massage therapy treatment plan. I am excited to begin using this technique and as always, I am available to answer any questions you may have regarding this or any other technique.
Wishing you a safe and happy 2010!
Dennis Newhook, RMT, CYT
Better Health for the New Year
January is naturally the time of year when we reflect, make plans and inevitably want to live a healthier lifestyle. Change can be daunting but we are all capable of making changes if we have a reasonable plan.
It is no secret that drinking more water, eating more whole foods, fruits, vegetables, whole grains and getting exercise are the habits we should form to be healthy, just read any TOP 10 list in a health magazine. The key is to make sure that the changes you are making are realistic based on your current lifestyle. You need a plan that works for you.
As a new member of the Lifewise team I would like to invite you to pop in, introduce yourself and talk to me about your health goals in a complimentary 15 minute session.
I am in the office Wednesdays and Fridays from 12-7pm. Call the front office for an appointment. I look forward to meeting you.
Sarah Dobec, CNP
It is no secret that drinking more water, eating more whole foods, fruits, vegetables, whole grains and getting exercise are the habits we should form to be healthy, just read any TOP 10 list in a health magazine. The key is to make sure that the changes you are making are realistic based on your current lifestyle. You need a plan that works for you.
As a new member of the Lifewise team I would like to invite you to pop in, introduce yourself and talk to me about your health goals in a complimentary 15 minute session.
I am in the office Wednesdays and Fridays from 12-7pm. Call the front office for an appointment. I look forward to meeting you.
Sarah Dobec, CNP
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