Once again, 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 2011 comes to a close, all of us at Lifewise would like to take this opportunity to thank all of our patients and students for your support and encouragement over the past year. We 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
Tuesday, December 6, 2011
WINTER CLASSES
Winter Registered Classes (12 week sessions) will begin Jan 9th, 2012.
Be sure to contact the office to reserve your space!
Starting in January, we will be offering a series of 4 & 6 week yoga and pilates workshops.
If you already have one of our drop-in passes, you are welcome to use it to attend these sessions.
Stay tuned for more details!
Winter Registered Classes (12 week sessions) will begin Jan 9th, 2012.
Be sure to contact the office to reserve your space!
Starting in January, we will be offering a series of 4 & 6 week yoga and pilates workshops.
If you already have one of our drop-in passes, you are welcome to use it to attend these sessions.
Stay tuned for more details!
Exercise Can Help Ward-Off Cancer
Studies show that exercise has a positive effect in cancer prevention efforts. Several explanations have been offered as to how: First, exercise leads to higher levels of NK cells, the frontline of defense against the emergence of tumors that might produce cancer. Second, being seriously overweight is statistically related to the development of certain types of cancer – breast cancer in particular. It seems logical, then that people who exercise regularly would be less likely to be obese and therefore more likely to avoid the types of cancer that are influenced by body size. Exercise also speeds the passage of food through the body, leading to faster elimination of potentially cancer-producing compounds in food. This might explain, in part, an exercise-related decrease in colon cancer.
Exercise and Chronic Illness
If you have a long-term health problem, don’t automatically assume you should not exercise. Physical activity can increase energy, strength, balance, and coordination, as well as ease pain. But be sure to ask your doctor for guidance in putting together an appropriate regimen, especially if you have any of these conditions:
Heart Conditions: Angina (chest pain), Atherosclerosis, Coronary Artery Disease, Heart Valve Disease, High Cholesterol, Hypertension (high blood pressure), Low Blood Pressure, Past heart attack or bypass surgery, Heart Rhythm Disorder
Lung Conditions: asthma, chronic bronchitis, emphysema, history of collapsed lung
Bone or Joint Disorders: Arthritis, Low Back Pain, Osteoporosis
Other Health Issues: Autoimmune Disorders, Blood Disorders, Neurological Problems, such as a history of stroke, a seizure disorder, or Parkinson’s Disease, Pregnancy, Vision or Hearing Impairments.
Studies show that exercise has a positive effect in cancer prevention efforts. Several explanations have been offered as to how: First, exercise leads to higher levels of NK cells, the frontline of defense against the emergence of tumors that might produce cancer. Second, being seriously overweight is statistically related to the development of certain types of cancer – breast cancer in particular. It seems logical, then that people who exercise regularly would be less likely to be obese and therefore more likely to avoid the types of cancer that are influenced by body size. Exercise also speeds the passage of food through the body, leading to faster elimination of potentially cancer-producing compounds in food. This might explain, in part, an exercise-related decrease in colon cancer.
Exercise and Chronic Illness
If you have a long-term health problem, don’t automatically assume you should not exercise. Physical activity can increase energy, strength, balance, and coordination, as well as ease pain. But be sure to ask your doctor for guidance in putting together an appropriate regimen, especially if you have any of these conditions:
Heart Conditions: Angina (chest pain), Atherosclerosis, Coronary Artery Disease, Heart Valve Disease, High Cholesterol, Hypertension (high blood pressure), Low Blood Pressure, Past heart attack or bypass surgery, Heart Rhythm Disorder
Lung Conditions: asthma, chronic bronchitis, emphysema, history of collapsed lung
Bone or Joint Disorders: Arthritis, Low Back Pain, Osteoporosis
Other Health Issues: Autoimmune Disorders, Blood Disorders, Neurological Problems, such as a history of stroke, a seizure disorder, or Parkinson’s Disease, Pregnancy, Vision or Hearing Impairments.
Green Tea ~ Red Tea
Indulge in the soothing ritual of tea this holiday season.
Green Tea is lower in caffeine than regular black tea, and is high in catechins, powerful antioxidants, with strong anti-inflammatory properties and the ability to reduce the risk of cancer and high blood pressure.
To prepare: Bring your kettle to a boil and let it rest for 3 minutes, then pour the water into the tea in the pot and allow it to steep for 3 minutes. Having the water temperature a bit lower than a full boil when poured on the tea leaves and only steeping for a short period of time helps to maintain the true taste of green tea.
Red tea (Rooibos) is actually an herbal product that is naturally caffeine-free, has a soothing effect on the central nervous system, and contains antioxidants not found in other teas.
Pour boiling water on the tea leaves in the pot and let it steep for 4 to 5 minutes. The result is a pleasant aroma, great taste and good health.
Red or green, both teas can be enjoyed on their own, or with a meal, at any time of the day. Raise a cup for good health this holiday season!
Indulge in the soothing ritual of tea this holiday season.
Green Tea is lower in caffeine than regular black tea, and is high in catechins, powerful antioxidants, with strong anti-inflammatory properties and the ability to reduce the risk of cancer and high blood pressure.
To prepare: Bring your kettle to a boil and let it rest for 3 minutes, then pour the water into the tea in the pot and allow it to steep for 3 minutes. Having the water temperature a bit lower than a full boil when poured on the tea leaves and only steeping for a short period of time helps to maintain the true taste of green tea.
Red tea (Rooibos) is actually an herbal product that is naturally caffeine-free, has a soothing effect on the central nervous system, and contains antioxidants not found in other teas.
Pour boiling water on the tea leaves in the pot and let it steep for 4 to 5 minutes. The result is a pleasant aroma, great taste and good health.
Red or green, both teas can be enjoyed on their own, or with a meal, at any time of the day. Raise a cup for good health this holiday season!
Ladies... what’s the deal with high heels?
Sure they look fashionable, make you feel sexy, and increase your height... but are they worth it? Women are four times as likely as men to experience foot problems due to ill-fitting footwear.
The excessive wear on your body from high heels can put you at high risk for serious health complications, bring about leg and back pain or intensify existing conditions. When your foot is on a high heeled incline, it forces your entire body to realign, which causes your posture, stride, and balance to suffer. Increased knee internal rotation and instability can result in osteoarthritis and the constant pull on the ankle can lead to Achilles tendinitis or even ankle fractures. With all the pressure pooling in your forefoot you run the risk of developing bunions, not to mention calluses, corns and blisters.
It’s never too late to take care of your feet. Try wearing lower heels (which are actually better for balance than flat shoes), or even just save high heels for special occasions and you’ll avoid a myriad of problems down the line.
Sure they look fashionable, make you feel sexy, and increase your height... but are they worth it? Women are four times as likely as men to experience foot problems due to ill-fitting footwear.
The excessive wear on your body from high heels can put you at high risk for serious health complications, bring about leg and back pain or intensify existing conditions. When your foot is on a high heeled incline, it forces your entire body to realign, which causes your posture, stride, and balance to suffer. Increased knee internal rotation and instability can result in osteoarthritis and the constant pull on the ankle can lead to Achilles tendinitis or even ankle fractures. With all the pressure pooling in your forefoot you run the risk of developing bunions, not to mention calluses, corns and blisters.
It’s never too late to take care of your feet. Try wearing lower heels (which are actually better for balance than flat shoes), or even just save high heels for special occasions and you’ll avoid a myriad of problems down the line.
Thursday, November 3, 2011
Lifewise Health & Wellness Bulletin - November 2011
Studies show that 80% of our population experience low back pain at some point in their adult lives. Whether this pain is caused by an injury, sitting hunched over a computer for hours on end, or from stress, if you fall into this category you know how unbearable this condition can be. There has always been a plethora of anecdotal evidence for techniques to palliate your pain, but recently a focus on evidence based care has pushed for scientific studies to support our choices. Very recently a study supporting yoga as an effective means to cope with chronic low back pain was released; below Dennis discusses a study supporting massage. Whatever treatment type is right for you, the evidence is saying movement is the key. So get your body moving and feel your aches and pains melt away.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
MOMS & CRAWLERS YOGA
6-week workshop: Nov. 15th – Dec. 22nd, 2011
This unique all-level class series is for shoulder relief, abdominal strengthening and an all-over body stretch especially for moms. Moms get to de-stress and children get exposed to yoga and have fun. This class series is taught to the adults and the kids participate how they want to. Our yoga practice does not wait for the situation to be perfect but invites the skill of accepting things just the way they are now. Bring a favorite toy to share.
1 class per week: $90 ~ 2 classes per week: $162
6-week workshop: Nov. 15th – Dec. 22nd, 2011
This unique all-level class series is for shoulder relief, abdominal strengthening and an all-over body stretch especially for moms. Moms get to de-stress and children get exposed to yoga and have fun. This class series is taught to the adults and the kids participate how they want to. Our yoga practice does not wait for the situation to be perfect but invites the skill of accepting things just the way they are now. Bring a favorite toy to share.
1 class per week: $90 ~ 2 classes per week: $162
30 Class Yoga & Pilates Challenge!
Our mission at Lifewise is to educate, inspire and motivate the people in our community to live healthier lives.
On that note… we would like to challenge all our existing patients and students to get your body moving this fall!
For $30 attend 30 of our drop-in classes between now and the end of the year.
Our mission at Lifewise is to educate, inspire and motivate the people in our community to live healthier lives.
On that note… we would like to challenge all our existing patients and students to get your body moving this fall!
For $30 attend 30 of our drop-in classes between now and the end of the year.
So, what’s the deal with the cracking anyway?
Karen Baker, BSc, DC
There are a lot of preconceived ideas about chiropractic adjustments. And, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubble being released quickly from solution - this sound even has a name: cavitation.
An analogy I often use is that of a soda bottle. You may have noticed that when you open a bottle of pop bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid, and if kept under pressure it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules, which would rather be in gas form now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface, if opened quickly, they “pop” out of solution all at once.
This is basically the same process as what happens in our joints. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes and these molecules escape from, and are reabsorbed into, solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow, but if stretched quickly enough the gas will pop out of solution making a popping or “cracking” sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that might meet your comfort level.
Karen Baker, BSc, DC
There are a lot of preconceived ideas about chiropractic adjustments. And, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubble being released quickly from solution - this sound even has a name: cavitation.
An analogy I often use is that of a soda bottle. You may have noticed that when you open a bottle of pop bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid, and if kept under pressure it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules, which would rather be in gas form now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface, if opened quickly, they “pop” out of solution all at once.
This is basically the same process as what happens in our joints. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes and these molecules escape from, and are reabsorbed into, solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow, but if stretched quickly enough the gas will pop out of solution making a popping or “cracking” sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that might meet your comfort level.
GOT LOW BACK PAIN? TRY A MASSAGE!
Dennis Newhook, RMT
New study on Chronic Low Back Pain Supports the use of Massage Therapy! Researchers in Seattle, Washington were curious if massage therapy could improve disability and decrease the symptoms associated with chronic low back pain. Their single-blinded, randomized controlled trial was published in a recent edition of a prominent medical journal. The bottom line: Massage improves function in patients with chronic low back pain. The subjects received weekly massage treatments for 10 weeks, either a general relaxation massage or one aimed specifically at addressing musculoskeletal contributions to low back pain. The study "produces a clinically meaningful reduction in dysfunction and symptoms as compared with usual care". While the effects seemed to gradually fade once treatments had ended, the functional improvement persisted for up to 1 year! The massage treatments consisted of myofascial, neuro-muscular, and other soft-tissue techniques, all of which are part of the Ontario registered massage therapists’ scope of practice.
(Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain. Ann Intern Med 2011;155(1):1-9.)
Dennis Newhook, RMT
New study on Chronic Low Back Pain Supports the use of Massage Therapy! Researchers in Seattle, Washington were curious if massage therapy could improve disability and decrease the symptoms associated with chronic low back pain. Their single-blinded, randomized controlled trial was published in a recent edition of a prominent medical journal. The bottom line: Massage improves function in patients with chronic low back pain. The subjects received weekly massage treatments for 10 weeks, either a general relaxation massage or one aimed specifically at addressing musculoskeletal contributions to low back pain. The study "produces a clinically meaningful reduction in dysfunction and symptoms as compared with usual care". While the effects seemed to gradually fade once treatments had ended, the functional improvement persisted for up to 1 year! The massage treatments consisted of myofascial, neuro-muscular, and other soft-tissue techniques, all of which are part of the Ontario registered massage therapists’ scope of practice.
(Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain. Ann Intern Med 2011;155(1):1-9.)
Monday, October 3, 2011
Lifewise Health & Wellness Bulletin - October 2011
It’s no accident that fitness enthusiasts tend to take far fewer sick days than their sedentary peers. There is plenty of evidence that when you enjoy being active and can do so easily, your resistance to disease is at its best. Studies have shown that working out increases the activity of natural killer (NK) cells – immune system cells that attack developing tumour cells and help ward off infection. Take a moment to check in with your body right now. How does it feel? Are you sitting comfortably with good posture, or slouching and forcing your muscles and organs into awkward positions? Is your body telling you, “I feel nurtured, relaxed and fit”? Or is it saying “I ache”, “my muscles are tense” or “I’m pushed to the limit”? If your body is full of vigour, congratulations - keep up the good work! If your body is saying it’s uncomfortable, don’t panic. Research has verified time and again that it’s never too late to start boosting your health with exercise.
All it takes is 30 minutes per day.
Yours In Health,
Dr. Karen Baker
All it takes is 30 minutes per day.
Yours In Health,
Dr. Karen Baker
Exercise & Immunity
Karen Baker, BSc, DC
The fastest way to feel energized is to exercise, and the effects will be immediate. A simple 10-min walk will decrease tension, banish fatigue, and boost mental alertness for hours afterwards. Make it a daily routine, and pretty soon, you’ll be toning muscles, strengthening your heart, and improving the functioning of most organs and systems in your body. Exercise immediately lightens the workload of the immune system, speeding the elimination of germs and other threats by:
Stimulating circulation: Immune cells travel more quickly through the body, attacking and destroying invaders before they can do harm.
Making you breathe deeply: When you breathe forcefully, you often expel more waste, notably carbon dioxide, through your lungs.
Accelerating perspiration: As a result, metabolic by-products are eliminated faster through the skin.
Increasing muscle activity: This helps move dead white blood cells and debris through and out of the lymphatic vessels.
Improving self-confidence and self-esteem: This helps minimize the negative effects of stress.
Three or four brief sessions of strength training (such as lifting weights) and moderate aerobic exercise per week are all you need to supply your immune system with a greater number of NK cells, according to a review of 629 studies by the International Society of Exercises and Immunology. Although the number of NK cells drops back down to pre-exercise levels within hours, each workout pays off with a small but cumulative benefit that reduces the risk of infection and disease over the long term.
Karen Baker, BSc, DC
The fastest way to feel energized is to exercise, and the effects will be immediate. A simple 10-min walk will decrease tension, banish fatigue, and boost mental alertness for hours afterwards. Make it a daily routine, and pretty soon, you’ll be toning muscles, strengthening your heart, and improving the functioning of most organs and systems in your body. Exercise immediately lightens the workload of the immune system, speeding the elimination of germs and other threats by:
Stimulating circulation: Immune cells travel more quickly through the body, attacking and destroying invaders before they can do harm.
Making you breathe deeply: When you breathe forcefully, you often expel more waste, notably carbon dioxide, through your lungs.
Accelerating perspiration: As a result, metabolic by-products are eliminated faster through the skin.
Increasing muscle activity: This helps move dead white blood cells and debris through and out of the lymphatic vessels.
Improving self-confidence and self-esteem: This helps minimize the negative effects of stress.
Three or four brief sessions of strength training (such as lifting weights) and moderate aerobic exercise per week are all you need to supply your immune system with a greater number of NK cells, according to a review of 629 studies by the International Society of Exercises and Immunology. Although the number of NK cells drops back down to pre-exercise levels within hours, each workout pays off with a small but cumulative benefit that reduces the risk of infection and disease over the long term.
The Buzz on Caffeine
Dennis Newhook, RMT, CYT
Caffeine occurs naturally in many plants, including familiar sources such as coffee beans, the tea leaf, and the cocoa bean from which chocolate is made. Cola beverages also contain caffeine, both from the kola nut and (the majority) from supplemental caffeine (often taken from coffee beans which have been decaffeinated). Another common source is over-the-counter drugs such as cold remedies, pain relievers, and weight-loss aids.
While caffeine is generally recognized as safe, Health Canada does recommend a maximum daily intake of 400 mg. For adolescents and children, the amount is much less: 45 mg for children aged four to six; 62.5 mg for children aged seven to nine; 85 mg for children aged 10 to 12. Adolescents 13 and older, should follow the precautionary recommendations of 2.5 mg of caffeine per every kg of body weight.
Some health advocates have tried to link caffeine to negative health effects, but so far, most studies are inconclusive. What we do know is that everybody has a different tolerance for caffeine. In healthy adults, a small amount of caffeine has positive effects (increased alertness and concentration). For caffeine-sensitive adults however, even small doses cause insomnia, headache, irritability and nervousness. Children are at increased risks of experiencing these effects. Other effects of excess caffeine include muscle tremors, nausea, increased heart rate and blood pressure, and anxiety.
There appears to be a growing market for specialty formulated energy drinks. These often have very high amounts of caffeine and sugar, as well as other energy-boosting herbal ingredients. Labelling regulations require caffeine content be listed only when pure caffeine is added to a beverage. Extra caffeine from plant additives may not be reflected in the label. These energy drinks are NOT recommended for children, pregnant or breastfeeding women, or caffeine-sensitive people.
Some over-the-counter medications contain as much as 1000 mg of caffeine in a daily dose! Be sure to include that amount in your daily caffeine allowance. If you take caffeine daily, be sure to ask a medical professional if caffeine consumption could interact with any other medications you might be taking. So enjoy your daily java if you choose, but stay informed!
(Health Canada, Whitney & Rolfes: Understanding Nutrition)
Dennis Newhook, RMT, CYT
Caffeine occurs naturally in many plants, including familiar sources such as coffee beans, the tea leaf, and the cocoa bean from which chocolate is made. Cola beverages also contain caffeine, both from the kola nut and (the majority) from supplemental caffeine (often taken from coffee beans which have been decaffeinated). Another common source is over-the-counter drugs such as cold remedies, pain relievers, and weight-loss aids.
While caffeine is generally recognized as safe, Health Canada does recommend a maximum daily intake of 400 mg. For adolescents and children, the amount is much less: 45 mg for children aged four to six; 62.5 mg for children aged seven to nine; 85 mg for children aged 10 to 12. Adolescents 13 and older, should follow the precautionary recommendations of 2.5 mg of caffeine per every kg of body weight.
Some health advocates have tried to link caffeine to negative health effects, but so far, most studies are inconclusive. What we do know is that everybody has a different tolerance for caffeine. In healthy adults, a small amount of caffeine has positive effects (increased alertness and concentration). For caffeine-sensitive adults however, even small doses cause insomnia, headache, irritability and nervousness. Children are at increased risks of experiencing these effects. Other effects of excess caffeine include muscle tremors, nausea, increased heart rate and blood pressure, and anxiety.
There appears to be a growing market for specialty formulated energy drinks. These often have very high amounts of caffeine and sugar, as well as other energy-boosting herbal ingredients. Labelling regulations require caffeine content be listed only when pure caffeine is added to a beverage. Extra caffeine from plant additives may not be reflected in the label. These energy drinks are NOT recommended for children, pregnant or breastfeeding women, or caffeine-sensitive people.
Some over-the-counter medications contain as much as 1000 mg of caffeine in a daily dose! Be sure to include that amount in your daily caffeine allowance. If you take caffeine daily, be sure to ask a medical professional if caffeine consumption could interact with any other medications you might be taking. So enjoy your daily java if you choose, but stay informed!
(Health Canada, Whitney & Rolfes: Understanding Nutrition)
Wednesday, August 31, 2011
Lifewise Health & Wellness Bulletin - September 2011
As enthusiasm for herbal therapies continues to grow, I would, once again, like to caution against resorting to pill popping as the natural solution to all health problems. Even though research has demonstrated the beneficial effects of many herbs, as usual, in practice things are more complicated. The benefits of many widely used herbal remedies have not been rigorously tested and are not yet well documented. Also, although Health Canada’s Natural Health Products Directorate (www.hc-sc.gc.ca/hpb/onhp/) tests contents of some herbs and nutritional supplements, there is no guarantee you’re getting what’s listed on all labels. One resource that may help is www.ConsumerLab.com they privately test supplements to determine if the contents are pure and match the label claims. Many tested supplements have been found to lack key components or did not contain advertised percentages of active ingredients. Some products were even found to contain pesticides and heavy metals. Remember, no herb is a substitute for a healthy diet and other good habits. And, if you choose to supplement, be selective and be a savvy consumer.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Check Your Medicine Cabinet
Karen Baker, BSc, DC
Your medications (prescription or over the counter) may change the way your body responds to exercise, sometimes in ways that can be dangerous. If you take any medication regularly, check with your pharmacist to see if it can cause problems. A few to watch out for:
ANTIBIOTICS: A class of antibiotics called fluroquinolones (e.g. Ciprofloxacin, Sparfloxacin, Levofloxacin), often prescribed for bronchitis, urinary tract infections and intestinal infections, may increase your risk of tendinitis or a tendon rupture. If the antibiotic you’re taking belongs to this class, ask if a substitute could work as well for you.
ANTIHISTAMINES (e.g. Diphenydramine, Cyprohepadinie) work well to diminish allergy symptoms; however, they also reduce your ability to sweat, leaving you vulnerable to overheating during a workout. Some also cause drowsiness or slowed reflexes, which could lead to injury. Wait at least half a day after taking such drugs to do activities that require physical or mental coordination or fast response time, such as using gym machines.
DIURETICS (such as Furosemide, Metolazone) used to control high blood pressure, flush fluid from your body. This can increase the risk of dehydration during exercise; especially since exercise suppresses the thirst response. Combining diuretics with exercise can be especially dangerous for older people with heart disease. It is important to always drink plenty of fluids when exercising, but if you are taking one of these medications pay particular attention to your fluid intake.
IBUPROFEN (generic), sold under several brand names (i.e. Advil, Motrin, Nuprin) is often taken to reduce pain and inflammation. This type of painkiller accelerates dehydration by reducing blood flow to the kidneys. Acetaminophen (Tylenol and others) does not have this effect. Aspirin and Naproxen do, but to a lesser degree. For you pill poppers out there, be aware these drugs are not completely harmless and should be taken with caution.
Karen Baker, BSc, DC
Your medications (prescription or over the counter) may change the way your body responds to exercise, sometimes in ways that can be dangerous. If you take any medication regularly, check with your pharmacist to see if it can cause problems. A few to watch out for:
ANTIBIOTICS: A class of antibiotics called fluroquinolones (e.g. Ciprofloxacin, Sparfloxacin, Levofloxacin), often prescribed for bronchitis, urinary tract infections and intestinal infections, may increase your risk of tendinitis or a tendon rupture. If the antibiotic you’re taking belongs to this class, ask if a substitute could work as well for you.
ANTIHISTAMINES (e.g. Diphenydramine, Cyprohepadinie) work well to diminish allergy symptoms; however, they also reduce your ability to sweat, leaving you vulnerable to overheating during a workout. Some also cause drowsiness or slowed reflexes, which could lead to injury. Wait at least half a day after taking such drugs to do activities that require physical or mental coordination or fast response time, such as using gym machines.
DIURETICS (such as Furosemide, Metolazone) used to control high blood pressure, flush fluid from your body. This can increase the risk of dehydration during exercise; especially since exercise suppresses the thirst response. Combining diuretics with exercise can be especially dangerous for older people with heart disease. It is important to always drink plenty of fluids when exercising, but if you are taking one of these medications pay particular attention to your fluid intake.
IBUPROFEN (generic), sold under several brand names (i.e. Advil, Motrin, Nuprin) is often taken to reduce pain and inflammation. This type of painkiller accelerates dehydration by reducing blood flow to the kidneys. Acetaminophen (Tylenol and others) does not have this effect. Aspirin and Naproxen do, but to a lesser degree. For you pill poppers out there, be aware these drugs are not completely harmless and should be taken with caution.
Mindfulness Meets Science: New Research
Drs. Miroslava Lhotsky & Judy Turner
Scientists used to believe that the brain was virtually unchangeable once a person reached adulthood. Radical new research has instead revealed the brain's neuroplasticity, that is, its capacity to change and reshape itself throughout a person’s lifespan. This finding has opened the exciting possibility of literally re-thinking the way in which the brain responds to conditions such as chronic pain, depression, stress, and even happiness.
Meditation's positive effects are now measurable: The discovery of the brain’s neuroplasticity coupled with state-of-the-art brain imaging techniques have led to fascinating studies about the effects of mindfulness meditation on the brain. Through ongoing controlled studies, mindfulness meditation is being shown to:
improve mental sharpness in the aging brain
reduce stress by shifting prefrontal cortex activity from the right to the left hemisphere
reduce the recurrence of depressive symptoms
positively influence and reduce the experience of chronic pain
improve concentration and help regulate daily habits of eating, sleeping and physical activity
provide a valuable supportive therapy in the treatment of cancer and heart disease
lessen the frequency and intensity of anxiety and panic attacks
lead to the cultivation of greater happiness
Mindfulness meditation is a scientifically-validated method that teaches you to clear your mind, quiet your emotions, and calm your body. It is a simple and systematic approach that helps you attain greater levels of health and well-being by becoming more present and aware in the moments you actually live.
Beginning with focusing your attention on the breath, as you practice, you learn to become more resilient to stressful situations and to develop healthier ways to be in charge of your life.
We are very excited to welcome Dr. Miroslava Lhotsky and Dr. Judy Turner, who will now be offering their Mindfulness Meditation program at Lifewise. For more information, check out their website: www.mindfulnessmeditationtoronto.com.
Drs. Miroslava Lhotsky & Judy Turner
Scientists used to believe that the brain was virtually unchangeable once a person reached adulthood. Radical new research has instead revealed the brain's neuroplasticity, that is, its capacity to change and reshape itself throughout a person’s lifespan. This finding has opened the exciting possibility of literally re-thinking the way in which the brain responds to conditions such as chronic pain, depression, stress, and even happiness.
Meditation's positive effects are now measurable: The discovery of the brain’s neuroplasticity coupled with state-of-the-art brain imaging techniques have led to fascinating studies about the effects of mindfulness meditation on the brain. Through ongoing controlled studies, mindfulness meditation is being shown to:
improve mental sharpness in the aging brain
reduce stress by shifting prefrontal cortex activity from the right to the left hemisphere
reduce the recurrence of depressive symptoms
positively influence and reduce the experience of chronic pain
improve concentration and help regulate daily habits of eating, sleeping and physical activity
provide a valuable supportive therapy in the treatment of cancer and heart disease
lessen the frequency and intensity of anxiety and panic attacks
lead to the cultivation of greater happiness
Mindfulness meditation is a scientifically-validated method that teaches you to clear your mind, quiet your emotions, and calm your body. It is a simple and systematic approach that helps you attain greater levels of health and well-being by becoming more present and aware in the moments you actually live.
Beginning with focusing your attention on the breath, as you practice, you learn to become more resilient to stressful situations and to develop healthier ways to be in charge of your life.
We are very excited to welcome Dr. Miroslava Lhotsky and Dr. Judy Turner, who will now be offering their Mindfulness Meditation program at Lifewise. For more information, check out their website: www.mindfulnessmeditationtoronto.com.
Saturday, August 6, 2011
Lifewise Health & Wellness Bulletin - August 2011
It’s time to GO LOCAL! In our current food system, we spend 15 calories of energy (burning fossil fuels in transport and production) to get 1 calorie worth of food.
Our quick-fix, want it now attitude is having a huge impact on the health of the planet and the local economy (not to mention our health).
By supporting local growers we reduce ‘food miles’, eat healthier food and boost our local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.
Join the Local Food Movement and start buying local. Also get a better understanding of where it all comes from - visit a local farm with FIELD TRIP this summer.
(www.fieldtriptoronto.ca)
Yours In Health,
Dr. Karen Baker
Our quick-fix, want it now attitude is having a huge impact on the health of the planet and the local economy (not to mention our health).
By supporting local growers we reduce ‘food miles’, eat healthier food and boost our local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.
Join the Local Food Movement and start buying local. Also get a better understanding of where it all comes from - visit a local farm with FIELD TRIP this summer.
(www.fieldtriptoronto.ca)
Yours In Health,
Dr. Karen Baker
Missing Magnesium?
Karen Baker, BSc, DC
Magnesium is an extremely important mineral, whose value for good health is just starting to be recognized. This essential nutrient plays an important role in the generation of cellular energy as well as the repair and regeneration of skeletal muscle and nerve cells. It is necessary for healthy bones and teeth, for controlling blood pressure, regulating calcium channels in the heart, and promoting sleep.
Magnesium deficiency can affect virtually every organ system of the body, and has been linked to many symptoms including: muscle twitches and cramps, back aches, neck pain, tension headaches and TMJ dysfunction. Other symptoms include constipation, menstrual cramps, insomnia, anxiety, PMS, numbness, tingling, and chest tightness.
While the recommended daily intake (RDI) is 310 to 420mg per day, most people are only getting about 175 mg daily. Magnesium can be found in lentils, dark green vegetables, seafood, walnuts, peanuts and almonds. One easy way and proven way to increase magnesium levels in the body, is to take an Epsom Salt Bath (Magnesium Sulfate).
The consumption of alcohol, use of diuretics, diarrhea, presence of fluoride, and high levels of zinc and vitamin D increase the body’s need for magnesium.
Recent research is exploring the therapeutic effects of its use in treating Diabetes Mellitus, Hypertension, Migraines, and Osteoporosis.
Karen Baker, BSc, DC
Magnesium is an extremely important mineral, whose value for good health is just starting to be recognized. This essential nutrient plays an important role in the generation of cellular energy as well as the repair and regeneration of skeletal muscle and nerve cells. It is necessary for healthy bones and teeth, for controlling blood pressure, regulating calcium channels in the heart, and promoting sleep.
Magnesium deficiency can affect virtually every organ system of the body, and has been linked to many symptoms including: muscle twitches and cramps, back aches, neck pain, tension headaches and TMJ dysfunction. Other symptoms include constipation, menstrual cramps, insomnia, anxiety, PMS, numbness, tingling, and chest tightness.
While the recommended daily intake (RDI) is 310 to 420mg per day, most people are only getting about 175 mg daily. Magnesium can be found in lentils, dark green vegetables, seafood, walnuts, peanuts and almonds. One easy way and proven way to increase magnesium levels in the body, is to take an Epsom Salt Bath (Magnesium Sulfate).
The consumption of alcohol, use of diuretics, diarrhea, presence of fluoride, and high levels of zinc and vitamin D increase the body’s need for magnesium.
Recent research is exploring the therapeutic effects of its use in treating Diabetes Mellitus, Hypertension, Migraines, and Osteoporosis.
Headaches – a pain in the neck?
Dennis Newhook RMT, CYT
Headaches are among the most common complaints we see at Lifewise, affecting both men and women, young to old. While some headaches are the result of underlying medical conditions, the majority of headaches, known as tension headaches, result from our busy lifestyles. Muscle tension in the shoulders and neck contribute to most headaches. These factors can be easily treated by paying more attention to posture, stretching, and drinking enough water. Prolonged computer use leading to poor sitting posture and strained eyes is another major contributor to tension headaches. Beyond improving your posture and increasing exercise, improving your sleep and treating any jaw or TMJ (temporomandibular joint) dysfunction can greatly relieve headache symptoms.
Some people suffer with migraine headaches - which are poorly understood and experts have yet to agree on one concrete definition or cause. Two theories include the vascular model (often treated with vasoconstricting drugs) and the neurogenic model (affecting pain-sensitive nerves from the trigeminal nerve and the upper neck). The neurogenic model is supported by studies that have shown chiropractic adjustments to be helpful in relieving migraine symptoms. Migraines are often accompanied by auras, light/scent sensitivities, nausea, vomiting, and irritability.
Some headaches accompany more serious conditions or result from medication errors or side-effects. If a headache follows an acute head trauma and is accompanied with confusion, fever, or changes in vision be sure to seek immediate medical advice.
Dennis Newhook RMT, CYT
Headaches are among the most common complaints we see at Lifewise, affecting both men and women, young to old. While some headaches are the result of underlying medical conditions, the majority of headaches, known as tension headaches, result from our busy lifestyles. Muscle tension in the shoulders and neck contribute to most headaches. These factors can be easily treated by paying more attention to posture, stretching, and drinking enough water. Prolonged computer use leading to poor sitting posture and strained eyes is another major contributor to tension headaches. Beyond improving your posture and increasing exercise, improving your sleep and treating any jaw or TMJ (temporomandibular joint) dysfunction can greatly relieve headache symptoms.
Some people suffer with migraine headaches - which are poorly understood and experts have yet to agree on one concrete definition or cause. Two theories include the vascular model (often treated with vasoconstricting drugs) and the neurogenic model (affecting pain-sensitive nerves from the trigeminal nerve and the upper neck). The neurogenic model is supported by studies that have shown chiropractic adjustments to be helpful in relieving migraine symptoms. Migraines are often accompanied by auras, light/scent sensitivities, nausea, vomiting, and irritability.
Some headaches accompany more serious conditions or result from medication errors or side-effects. If a headache follows an acute head trauma and is accompanied with confusion, fever, or changes in vision be sure to seek immediate medical advice.
Thursday, June 9, 2011
Lifewise Health & Wellness Bulletin - June 2011
I am always encouraging my patients to add more exercise to their lives; but 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 large 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 bottles.
Yours In Health,
Dr. Karen Baker
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.
Grand Prize: Complete Yoga Kit
Throughout the month of June, enjoy:
- BBQ & Open House
- Nutritious Snacks
- Class Demonstrations
- Draws & Prizes
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.
Grand Prize: Complete Yoga Kit
Throughout the month of June, enjoy:
- BBQ & Open House
- Nutritious Snacks
- Class Demonstrations
- Draws & Prizes
Support Sarah in her Cancer Prevention Challenge!
Hey folks, it’s that time of year again. Sarah is raising funds for the Cancer Prevention Challenge. The details of the challenge are the same as last year and can be found on her blog, if you would like to follow along, or even join in. (http://sarahdobec.blogspot.com/p/my-cancer-prevention-challenge.html)
Preventative medicine refers to measures taken to prevent diseases. We often make the assumption that disease is inevitable. Imagine instead if our lifestyles, diets and habits were actually preventative in nature. Here are some simple ways for you to easily get started:
- Increase your vegetable intake
(they are full of anti-cancer phyto-nutrients)
- Reduce your sugar consumption
(sugar suppresses the immune system)
- Sweat, either through exercise or a sauna
(aids the body’s detoxification process)
- Slow down, breathe (maybe even meditate)
(in order to reduce stress)
This year Sarah is raising funds for FoodShare, this wonderful non-profit community organization’s vision is Good Healthy Food for All. There are so many amazing programs at FoodShare we couldn't list them all in this article but we love them for their commitment to teaching kids the importance of healthy food. They promote student gardens, lunch programs and classroom education. Here is the link to Sarah’s fund raising page - every penny counts! www.gifttool.com/athon/MyFundraisingPage?ID=1865&AID=1589&PID=209417
Hey folks, it’s that time of year again. Sarah is raising funds for the Cancer Prevention Challenge. The details of the challenge are the same as last year and can be found on her blog, if you would like to follow along, or even join in. (http://sarahdobec.blogspot.com/p/my-cancer-prevention-challenge.html)
Preventative medicine refers to measures taken to prevent diseases. We often make the assumption that disease is inevitable. Imagine instead if our lifestyles, diets and habits were actually preventative in nature. Here are some simple ways for you to easily get started:
- Increase your vegetable intake
(they are full of anti-cancer phyto-nutrients)
- Reduce your sugar consumption
(sugar suppresses the immune system)
- Sweat, either through exercise or a sauna
(aids the body’s detoxification process)
- Slow down, breathe (maybe even meditate)
(in order to reduce stress)
This year Sarah is raising funds for FoodShare, this wonderful non-profit community organization’s vision is Good Healthy Food for All. There are so many amazing programs at FoodShare we couldn't list them all in this article but we love them for their commitment to teaching kids the importance of healthy food. They promote student gardens, lunch programs and classroom education. Here is the link to Sarah’s fund raising page - every penny counts! www.gifttool.com/athon/MyFundraisingPage?ID=1865&AID=1589&PID=209417
Spring Panzanella Recipe
(Makes about 6 - 8 servings)
Sarah Dobec, Holistic Nutritionist
- 1 lb loaf of hearty, day-old, whole wheat bread into 1-inch cubes
- 4 cloves garlic, chopped
- 1 shallot, chopped
- 1 tablespoon fresh thyme - just pluck leaves from the sprig
- a couple pinches of salt
- 1/4 cup extra-virgin olive oil
- 1 bunch asparagus, cut into segments
- 2 cups peas, fresh or frozen
- 4 handfuls spinach
- 1/4 cup small basil leaves
In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes - or until they are nice and golden and crunchy.
In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus.
Cover, wait about twenty seconds; add the peas. Cover, wait a few seconds, add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.
Put the bread crumbs in a large bowl. Pour the asparagus and peas and all the juice over the top of the bread. Toss well; add the basil leaves and toss again. Serve the salad family-style on a big platter.
Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Thymol - named after the herb itself - is the primary volatile oil constituent of thyme, and its health-supporting effects are well documented. In studies on aging in rats, thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (docosahexaenoic acid, an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.
Asparagus contains a special kind of carbohydrate called inulin that we don't digest, but the health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to gain a foothold in our intestinal tract.
(Makes about 6 - 8 servings)
Sarah Dobec, Holistic Nutritionist
- 1 lb loaf of hearty, day-old, whole wheat bread into 1-inch cubes
- 4 cloves garlic, chopped
- 1 shallot, chopped
- 1 tablespoon fresh thyme - just pluck leaves from the sprig
- a couple pinches of salt
- 1/4 cup extra-virgin olive oil
- 1 bunch asparagus, cut into segments
- 2 cups peas, fresh or frozen
- 4 handfuls spinach
- 1/4 cup small basil leaves
In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes - or until they are nice and golden and crunchy.
In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus.
Cover, wait about twenty seconds; add the peas. Cover, wait a few seconds, add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.
Put the bread crumbs in a large bowl. Pour the asparagus and peas and all the juice over the top of the bread. Toss well; add the basil leaves and toss again. Serve the salad family-style on a big platter.
Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Thymol - named after the herb itself - is the primary volatile oil constituent of thyme, and its health-supporting effects are well documented. In studies on aging in rats, thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (docosahexaenoic acid, an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.
Asparagus contains a special kind of carbohydrate called inulin that we don't digest, but the health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to gain a foothold in our intestinal tract.
Beyond the Reiki Table
Paul Lara, Reiki Master
Most of us are familiar with Reiki as a form of therapy even if you haven’t had a treatment. But not many of us are aware that the therapeutic aspects make up only about 10% of Reiki as an actual discipline.
As a discipline, it is part of daily life and not just a compartmentalized concept that is accessed when you aren’t feeling so well. Beyond the treatment room, Reiki is practical and something that can be used while doing just about anything else. Having the ability to remain calm and centered in the present moment is the discipline we practice. The use of our hands makes sense for treatments but in the streets it is all about intent, internal awareness and environmental adaptability.
In the everyday, even a cup of tea should be given our full attention. Our training teaches us to see value in a larger perspective that has its root in the now.
Paul Lara, Reiki Master
Most of us are familiar with Reiki as a form of therapy even if you haven’t had a treatment. But not many of us are aware that the therapeutic aspects make up only about 10% of Reiki as an actual discipline.
As a discipline, it is part of daily life and not just a compartmentalized concept that is accessed when you aren’t feeling so well. Beyond the treatment room, Reiki is practical and something that can be used while doing just about anything else. Having the ability to remain calm and centered in the present moment is the discipline we practice. The use of our hands makes sense for treatments but in the streets it is all about intent, internal awareness and environmental adaptability.
In the everyday, even a cup of tea should be given our full attention. Our training teaches us to see value in a larger perspective that has its root in the now.
IDEAL PROTEIN WEIGHT LOSS SYSTEM
Dr. Jordanna Clarfield-Henry, BSc, DC
Like many women, I was looking to lose a few pounds before my wedding, last year. I was introduced to a new weight loss system and decided to give it a try – I ended up losing 35 pounds and have kept if off! I found the program really easy to do, and never felt deprived because the food is gourmet tasting. I also had a great coach all the way through the process, and most importantly, I received continued support even after I lost the weight.
As a chiropractor, I believe many of my patient’s major complaints would be alleviated by losing the excess weight and reducing the stress on their joints. AND they would get healthier, happier and have more energy.
I was so happy with my results and impressed with the system that I became involved in the company and am now offering the IDEAL PROTEIN WEIGHT LOSS SYSTEM at Lifewise.
If you are interested in learning more about this program, I am holding the next info session on Wednesday, June 22nd at 7:00pm. Or sign up for a complimentary consultation by calling the front desk.
Dr. Jordanna Clarfield-Henry, BSc, DC
Like many women, I was looking to lose a few pounds before my wedding, last year. I was introduced to a new weight loss system and decided to give it a try – I ended up losing 35 pounds and have kept if off! I found the program really easy to do, and never felt deprived because the food is gourmet tasting. I also had a great coach all the way through the process, and most importantly, I received continued support even after I lost the weight.
As a chiropractor, I believe many of my patient’s major complaints would be alleviated by losing the excess weight and reducing the stress on their joints. AND they would get healthier, happier and have more energy.
I was so happy with my results and impressed with the system that I became involved in the company and am now offering the IDEAL PROTEIN WEIGHT LOSS SYSTEM at Lifewise.
If you are interested in learning more about this program, I am holding the next info session on Wednesday, June 22nd at 7:00pm. Or sign up for a complimentary consultation by calling the front desk.
Wednesday, April 6, 2011
Lifewise Health & Wellness Bulletin - April 2011
Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. Our Spring Schedule is now set and classes start April 11th. Dennis, Paul and Julia are excited to have you join them for one of their classes – be it yoga, tai chi, or fit and healthy. I am also excited to announce the addition of a new chiropractor to the team: Dr. Suzanne Crix. She will be available for treatments on Tuesdays, Thursdays and Saturdays to start, but is hoping to expand her hours as the practice grows. As always, Mark or Megan will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Welcome! Dr. Suzanne Crix
We are excited to announce the arrival of a new member of the Lifewise team: Dr. Suzanne Crix who will be joining us April 1st, 2011. Wecome Dr. Crix!
Dr. Crix received her Doctorate of Chiropractic degree in 1996 from the Canadian Memorial Chiropractic College after completing a diploma in Athletic Therapy and an honours degree in Life Sciences from Queen’s University. She practiced chiropractic in Australia for 2 years before returning home to Leaside to start her own practice and raise a family.
She encourages her patients to ask questions because educated patients are the healthiest patients. She believes that good health comes from within through healthy lifestyle choices. Her philosophy on health drives everything she does from the services she provides her practice members to the continuing education she pursues. Dr. Suzanne has studied and trained with some of the world’s most advanced chiropractors, clinicians and authorities on spinal health and healing strategies.
We are excited to announce the arrival of a new member of the Lifewise team: Dr. Suzanne Crix who will be joining us April 1st, 2011. Wecome Dr. Crix!
Dr. Crix received her Doctorate of Chiropractic degree in 1996 from the Canadian Memorial Chiropractic College after completing a diploma in Athletic Therapy and an honours degree in Life Sciences from Queen’s University. She practiced chiropractic in Australia for 2 years before returning home to Leaside to start her own practice and raise a family.
She encourages her patients to ask questions because educated patients are the healthiest patients. She believes that good health comes from within through healthy lifestyle choices. Her philosophy on health drives everything she does from the services she provides her practice members to the continuing education she pursues. Dr. Suzanne has studied and trained with some of the world’s most advanced chiropractors, clinicians and authorities on spinal health and healing strategies.
Am I too stiff for yoga?
Dennis Newhook, Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
Dennis Newhook, Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
How green are your feet?
Dr Karen Baker, BSc, DC
According to a series of reports on climate change, published by WHO, the health risks of global warming are becoming a growing concern. Currently, these health risks are greatest in the poorest countries that contribute least to greenhouse gas emissions. Industrialized countries (Canada being one of the worst culprits) contribute most to the problems through their use of transport, energy, water, their dietary choices, and waste management.)
As climate patterns change, droughts and flooding will become more common; both interfere with growing seasons especially in countries already prone to such disasters. Disease such as malaria, diarrhoea and malnutrition already take 3 million lives annually. These diseases are highly sensitive to climatic changes making them important global health concerns.
Reducing the impact of human activities is essential to the health of our planet and its inhabitants. Although 55 % of our carbon footprint is related to services provided to us, or on our behalf, there is a lot we can do as individuals to reduce greenhouse gas emissions. You will find that these actions can be beneficial to your health as well as your environment. Here are a few things you can do to offset your carbon footprint and reap some health benefits:
Go for a run instead of driving to the gym
Car pool to school or to work
Take the train instead of the plane
Walk, cycle or take public transport
By decreasing our dependence on motorized vehicles we will reduce road accidents and lower air pollution (implicated in heart and lung disease). The health benefits of increasing physical activity are many. By walking or cycling to our destination whenever we can we help ourselves avoid obesity, type 2 diabetes, heart disease, and others.
Decrease meat consumption - try one meat-free day / week.
Food production is major contributor to greenhouse gas emissions. Reducing consumption of meat and dairy products will lower CO2 and methane emissions. Consuming only one food serving (75g) of meat daily can reduce your carbon footprint while giving you the nutrition you require. An imbalanced diet, too high in animal fats is a major player in many of Western Society’s current health problems.
Buy local & choose organic
On average the food in your supermarket travels 1,500 miles from the field to the store. Buying local produce would reduce your carbon footprint by reducing food miles. Organic products are not grown with petroleum based fertilizers and pesticides – the health implications of ingesting these chemicals is a growing concern.
Dr Karen Baker, BSc, DC
According to a series of reports on climate change, published by WHO, the health risks of global warming are becoming a growing concern. Currently, these health risks are greatest in the poorest countries that contribute least to greenhouse gas emissions. Industrialized countries (Canada being one of the worst culprits) contribute most to the problems through their use of transport, energy, water, their dietary choices, and waste management.)
As climate patterns change, droughts and flooding will become more common; both interfere with growing seasons especially in countries already prone to such disasters. Disease such as malaria, diarrhoea and malnutrition already take 3 million lives annually. These diseases are highly sensitive to climatic changes making them important global health concerns.
Reducing the impact of human activities is essential to the health of our planet and its inhabitants. Although 55 % of our carbon footprint is related to services provided to us, or on our behalf, there is a lot we can do as individuals to reduce greenhouse gas emissions. You will find that these actions can be beneficial to your health as well as your environment. Here are a few things you can do to offset your carbon footprint and reap some health benefits:
Go for a run instead of driving to the gym
Car pool to school or to work
Take the train instead of the plane
Walk, cycle or take public transport
By decreasing our dependence on motorized vehicles we will reduce road accidents and lower air pollution (implicated in heart and lung disease). The health benefits of increasing physical activity are many. By walking or cycling to our destination whenever we can we help ourselves avoid obesity, type 2 diabetes, heart disease, and others.
Decrease meat consumption - try one meat-free day / week.
Food production is major contributor to greenhouse gas emissions. Reducing consumption of meat and dairy products will lower CO2 and methane emissions. Consuming only one food serving (75g) of meat daily can reduce your carbon footprint while giving you the nutrition you require. An imbalanced diet, too high in animal fats is a major player in many of Western Society’s current health problems.
Buy local & choose organic
On average the food in your supermarket travels 1,500 miles from the field to the store. Buying local produce would reduce your carbon footprint by reducing food miles. Organic products are not grown with petroleum based fertilizers and pesticides – the health implications of ingesting these chemicals is a growing concern.
I can’t meditate!
Paul Lara, Tai Chi Instructor
Have you ever felt like this? Of course you have – me too.
Most of us have brains that bounce all over the place; this can be both a blessing and a curse – a quick switching attention span allows us to process a lot of information coming our way, but can also hamper our productivity and increase stress levels.
Meditation is an effective way of dealing with mental overload – it can help us become less reactive and more productive. However, the idea of calmly sitting in meditation for hours may seem impractical and out of reach for most; what we need is to be reasonable in our approach as a novice.
I think many people limit meditation to a categorical ideal. We want too much too soon. Images of serene monks in distant lands where birds are singing and all is not necessarily what has to be like for you. We don’t have to rely on incense, fluffy pillows or dogma. This isn’t about emptying our thoughts or becoming like the Buddha.
Meditation is a life practice - for your stress, for your relationships, for your moment. Think of it as a tool, not a teleport service. Day by day we learn to sharpen our skills and incorporate them into our life.
Make it simple. Focus on the basics.
Start off by aligning your posture and work towards balancing the physical body using the breath. The balance between tension and relaxation is how we begin. Simple.
Setting aside just 5 minutes of your day is a great way to establish your practice. But it’s important to make it routine so that your biological rhythms (as well as your habits) become consistent.
Meditation can look and feel many different ways. It’s a technique that can help you feel more centered, grounded and adaptable.
Practices such as QiGong, Martial Arts, Reiki or Zazen, all incorporate meditative practices and teach you how to deal with life’s stressors one moment at a time. Any of these techniques can be a great way to start to incorporate meditation into your everyday life. Meditation should be practical.
Paul Lara, Tai Chi Instructor
Have you ever felt like this? Of course you have – me too.
Most of us have brains that bounce all over the place; this can be both a blessing and a curse – a quick switching attention span allows us to process a lot of information coming our way, but can also hamper our productivity and increase stress levels.
Meditation is an effective way of dealing with mental overload – it can help us become less reactive and more productive. However, the idea of calmly sitting in meditation for hours may seem impractical and out of reach for most; what we need is to be reasonable in our approach as a novice.
I think many people limit meditation to a categorical ideal. We want too much too soon. Images of serene monks in distant lands where birds are singing and all is not necessarily what has to be like for you. We don’t have to rely on incense, fluffy pillows or dogma. This isn’t about emptying our thoughts or becoming like the Buddha.
Meditation is a life practice - for your stress, for your relationships, for your moment. Think of it as a tool, not a teleport service. Day by day we learn to sharpen our skills and incorporate them into our life.
Make it simple. Focus on the basics.
Start off by aligning your posture and work towards balancing the physical body using the breath. The balance between tension and relaxation is how we begin. Simple.
Setting aside just 5 minutes of your day is a great way to establish your practice. But it’s important to make it routine so that your biological rhythms (as well as your habits) become consistent.
Meditation can look and feel many different ways. It’s a technique that can help you feel more centered, grounded and adaptable.
Practices such as QiGong, Martial Arts, Reiki or Zazen, all incorporate meditative practices and teach you how to deal with life’s stressors one moment at a time. Any of these techniques can be a great way to start to incorporate meditation into your everyday life. Meditation should be practical.
Wednesday, March 2, 2011
Lifewise Health & Wellness Bulletin - March 2011
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 (like our March Madness Boot Camp), de-stress with a relaxing massage or Reiki treatment, or talk to Sarah about healthy ways enjoy some springtime treats.
Yours In Health,
Dr. Karen Baker
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 (like our March Madness Boot Camp), de-stress with a relaxing massage or Reiki treatment, or talk to Sarah about healthy ways enjoy some springtime treats.
Yours In Health,
Dr. Karen Baker
BOOT CAMP
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
Another Dirty Dozen...
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
Managing Healthy Cholesterol Levels
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
Wednesday, February 9, 2011
Lifewise Health & Wellness Bulletin - February 2011
This time of year is tough. We’re tired of the short days, the cold, and of shoveling snow. It’s easy to get tied-up in day-to-day tasks and responsibilities and forget to take time to relax – not only our bodies, but our minds too. “I don’t have time to relax”, I hear over and over again. Well, if you don’t do it for yourself, eventually, your body will do it for you! We cannot stay healthy under constant pressure; it is essential for our vitality and longevity to block-off some “down time” in those chaotic schedules. Give it a try it… I think you’ll like it!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
NOTICE – Re: Parking
Please note: The parking lot at 542 Mt. Pleasant Road (just north of our building) is unfortunately not available to Lifewise. We have been notified that cars parked in that lot will be ticketed or towed (even after business hours).
There is ample free one-hour parking on most of the surrounding side streets, as well as Green-P metered parking on Mt. Pleasant, and a public parking lot behind 477 Mt. Pleasant.
We apologize for the inconvenience.
Please note: The parking lot at 542 Mt. Pleasant Road (just north of our building) is unfortunately not available to Lifewise. We have been notified that cars parked in that lot will be ticketed or towed (even after business hours).
There is ample free one-hour parking on most of the surrounding side streets, as well as Green-P metered parking on Mt. Pleasant, and a public parking lot behind 477 Mt. Pleasant.
We apologize for the inconvenience.
The Dirty Dozen
Even the most health conscious people may not realize that their choice of shampoo, soap or hand lotion may be impacting their health. However, some of the chemicals found in personal care products can, in fact, be quite toxic, not only to the environment, but also to our bodies. We often don’t consider it so, but our skin is actually an organ, the largest in our body; and chemicals applied to the skin can be absorbed directly into the blood stream.
U.S. researchers have now identified 10,500 industrial chemicals used as cosmetic ingredients, including carcinogens, pesticides, reproductive toxics, endocrine disruptors, plasticizers, degreasers and surfactants. Recently, the David Suzuki Foundation identified twelve of the worst offenders and coined them “The Dirty Dozen”; all of these ingredients have been linked to health and environmental concerns, including cancer, reproductive disorders, asthma and severe allergies. Almost 80% of products on the market contain at least one of these Dirty Dozen ingredients.
Equally disturbing, loopholes in Canada's cosmetic ingredient labelling requirements result in incomplete ingredient lists on many products. Manufacturers are not required to disclose specific fragrance ingredients on the product label. Instead, the generic term parfum is listed, representing a mysterious mixture of potentially dozens of chemicals.
Personal care products regulated as "drugs" on the basis of therapeutic claims (e.g., tartar-fighting toothpaste, bacteria-killing cleansers, and face cream with sun protection) are not subject to the cosmetic ingredient labelling requirements. While products marketed as "fragrance-free" or "unscented" may contain fragrance ingredients, in the form of masking agents that prevent the brain from perceiving odour.
Here is THE LIST of these top 12 culprits and their potential effects on the body and the environment:
1. BHA and BHT: Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.
2. Coal Tar Dyes: p-phenylenediamine and colours listed as "CI" followed by five digits. P-phenylenediamine is used in some hair dyes; other colours are used in a variety of cosmetics. Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.
3. DEA-related ingredients: Used in some creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife.
4. Dibutyl phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.
5. Formaldehyde-releasing preservatives: Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.
6. Paraben, methylparaben, butylparaben and propylparaben: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.
7. Parfum: Any mixture of fragrance ingredients used in a variety of cosmetics. Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.
8. PEGs (e.g., PEG -60): Used in some cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer.
9. Petrolatum: Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. Can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.
10. Siloxanes: Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.
11. Sodium laureth sulfate: Used in some foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer.
12. Triclosan: Used in some antibacterial cosmetics, such as toothpastes, cleansers and deodorants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.
As with the food we put in our bodies, we should also be reading the labels on the products we put on them!
Even the most health conscious people may not realize that their choice of shampoo, soap or hand lotion may be impacting their health. However, some of the chemicals found in personal care products can, in fact, be quite toxic, not only to the environment, but also to our bodies. We often don’t consider it so, but our skin is actually an organ, the largest in our body; and chemicals applied to the skin can be absorbed directly into the blood stream.
U.S. researchers have now identified 10,500 industrial chemicals used as cosmetic ingredients, including carcinogens, pesticides, reproductive toxics, endocrine disruptors, plasticizers, degreasers and surfactants. Recently, the David Suzuki Foundation identified twelve of the worst offenders and coined them “The Dirty Dozen”; all of these ingredients have been linked to health and environmental concerns, including cancer, reproductive disorders, asthma and severe allergies. Almost 80% of products on the market contain at least one of these Dirty Dozen ingredients.
Equally disturbing, loopholes in Canada's cosmetic ingredient labelling requirements result in incomplete ingredient lists on many products. Manufacturers are not required to disclose specific fragrance ingredients on the product label. Instead, the generic term parfum is listed, representing a mysterious mixture of potentially dozens of chemicals.
Personal care products regulated as "drugs" on the basis of therapeutic claims (e.g., tartar-fighting toothpaste, bacteria-killing cleansers, and face cream with sun protection) are not subject to the cosmetic ingredient labelling requirements. While products marketed as "fragrance-free" or "unscented" may contain fragrance ingredients, in the form of masking agents that prevent the brain from perceiving odour.
Here is THE LIST of these top 12 culprits and their potential effects on the body and the environment:
1. BHA and BHT: Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.
2. Coal Tar Dyes: p-phenylenediamine and colours listed as "CI" followed by five digits. P-phenylenediamine is used in some hair dyes; other colours are used in a variety of cosmetics. Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.
3. DEA-related ingredients: Used in some creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife.
4. Dibutyl phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.
5. Formaldehyde-releasing preservatives: Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.
6. Paraben, methylparaben, butylparaben and propylparaben: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.
7. Parfum: Any mixture of fragrance ingredients used in a variety of cosmetics. Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.
8. PEGs (e.g., PEG -60): Used in some cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer.
9. Petrolatum: Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. Can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.
10. Siloxanes: Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.
11. Sodium laureth sulfate: Used in some foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer.
12. Triclosan: Used in some antibacterial cosmetics, such as toothpastes, cleansers and deodorants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.
As with the food we put in our bodies, we should also be reading the labels on the products we put on them!
Tough Cookies!
Are you still trying to drop those few extra pounds from over-indulging during the holidays? Don’t give up. As tempting as fad diets sound in the ads, we all know that there is no magic bullet for weight loss. The formula is simple: food energy consumed vs energy expended; of course, the execution is much more of a challenge - it takes self-discipline, conscious choices, and let’s face it, hard work!
To lose weight, we have to eat fewer calories than our body uses. Calories are the amount of energy in the food we eat. Some foods have more calories than others. For example, foods (or drinks) that are high in fat and sugar are also high in calories. If we eat MORE calories than our body uses, the extra calories will be stored as body excess fat.
It’s easy to get into the habit of taking an extra helping or buying snacks in the check-out line, but before you reach for a second (or third) cookie, think about this: one pound of fat equals about 3,500 calories. To lose 1 pound of fat we have to eat 3,500 fewer calories, or "burn-off" an extra 3,500 calories than we require to maintain our existing weight.
For safe and lasting weight loss, slow and steady wins the race: by cutting 250 calories from our diet each day and exercising enough to burn off 250 calories, adds up to 500 fewer calories in one day. If we do this for 7 days, we can lose 1 pound of fat in a week.
In a society that where tempting treats are around every corner and our notion of portion size is so distorted, it’s easy to develop bad habits.
Becoming a little bit more aware of what we put in our mouth and choosing to move our bodies a little bit more each day, we can achieve lasting, healthy results.
Are you still trying to drop those few extra pounds from over-indulging during the holidays? Don’t give up. As tempting as fad diets sound in the ads, we all know that there is no magic bullet for weight loss. The formula is simple: food energy consumed vs energy expended; of course, the execution is much more of a challenge - it takes self-discipline, conscious choices, and let’s face it, hard work!
To lose weight, we have to eat fewer calories than our body uses. Calories are the amount of energy in the food we eat. Some foods have more calories than others. For example, foods (or drinks) that are high in fat and sugar are also high in calories. If we eat MORE calories than our body uses, the extra calories will be stored as body excess fat.
It’s easy to get into the habit of taking an extra helping or buying snacks in the check-out line, but before you reach for a second (or third) cookie, think about this: one pound of fat equals about 3,500 calories. To lose 1 pound of fat we have to eat 3,500 fewer calories, or "burn-off" an extra 3,500 calories than we require to maintain our existing weight.
For safe and lasting weight loss, slow and steady wins the race: by cutting 250 calories from our diet each day and exercising enough to burn off 250 calories, adds up to 500 fewer calories in one day. If we do this for 7 days, we can lose 1 pound of fat in a week.
In a society that where tempting treats are around every corner and our notion of portion size is so distorted, it’s easy to develop bad habits.
Becoming a little bit more aware of what we put in our mouth and choosing to move our bodies a little bit more each day, we can achieve lasting, healthy results.
What’s in a Serving?
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl. A plate of food at a restaurant is, on average, 4 to 6 times larger than a recommended portion size! Start paying attention to your portion sizes – at home use a smaller plate to make the portion appear larger, in a restaurant you don’t have to finish everything on your plate - enjoy it again for lunch tomorrow!
Here are some easy references for appropriate portion sizes:
3 oz. of meat = Deck of cards
Baked potato = Computer mouse
Bagel = Hockey puck
Potato chips, pretzels = Teacup
Rice = Cupcake wrapper
1 oz. of cheese = Roll of film
Nuts = Egg
Pasta = Lightbulb
The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl. A plate of food at a restaurant is, on average, 4 to 6 times larger than a recommended portion size! Start paying attention to your portion sizes – at home use a smaller plate to make the portion appear larger, in a restaurant you don’t have to finish everything on your plate - enjoy it again for lunch tomorrow!
Here are some easy references for appropriate portion sizes:
3 oz. of meat = Deck of cards
Baked potato = Computer mouse
Bagel = Hockey puck
Potato chips, pretzels = Teacup
Rice = Cupcake wrapper
1 oz. of cheese = Roll of film
Nuts = Egg
Pasta = Lightbulb
Monday, January 17, 2011
Lifewise Health & Wellness Bulletin - January 2011
I am a sucker for stories with morals. I recently came across this story that I think is an apropos reminder at this time of year of how our thoughts, words, and deeds affect our lives:
‘A man and his young son were hiking in the mountains, when the boy suddenly lost his footing and slid down the steep mountain side. On his way down, the boy caught a tree root. The root kept the boy from falling onto the rocks at the bottom of a deep chasm thousands of feet below. Scared and embarrassed, the boy cried "you idiot!" A voice shot back "you idiot!"
A short time later, the father reached the boy and pulled him to safety. The boy told his father that while he was hanging onto that tree root - he heard someone call him an "idiot". "That was your echo", the father said. "Let me demonstrate. You are strong!" the father yelled. A voice echoed "You are strong!"
There is a universal law that says, whatever you say, think, or do - comes back to you. It's known as the "echo effect". If you project positive things in your thoughts, words and deeds - positive things will come back to you. If you lie, cheat, and steal...well, you know what you can expect. Being positive or being negative will come back to you. You can choose to do one or the other. Which will you choose?’
Here’s to POSITIVITY in 2011!
Yours In Health,
Dr. Karen Baker
‘A man and his young son were hiking in the mountains, when the boy suddenly lost his footing and slid down the steep mountain side. On his way down, the boy caught a tree root. The root kept the boy from falling onto the rocks at the bottom of a deep chasm thousands of feet below. Scared and embarrassed, the boy cried "you idiot!" A voice shot back "you idiot!"
A short time later, the father reached the boy and pulled him to safety. The boy told his father that while he was hanging onto that tree root - he heard someone call him an "idiot". "That was your echo", the father said. "Let me demonstrate. You are strong!" the father yelled. A voice echoed "You are strong!"
There is a universal law that says, whatever you say, think, or do - comes back to you. It's known as the "echo effect". If you project positive things in your thoughts, words and deeds - positive things will come back to you. If you lie, cheat, and steal...well, you know what you can expect. Being positive or being negative will come back to you. You can choose to do one or the other. Which will you choose?’
Here’s to POSITIVITY in 2011!
Yours In Health,
Dr. Karen Baker
Growing Pains: The truth about this strange phenomenon
Dr. Jordanna Clarfield-Henry, DC
Does this sound familiar? Your child has been complaining for weeks about pain in her leg. She didn‟t fall, or get in an accident. She simply started feeling deep aching pain in her hip, knee and leg that just won‟t go away.
Your GP tells you she has growing pains, and that there is not much you can do, other than wait it out; he recommends, in the meantime, she take some children‟s Advil to ease the pain. Well, that‟s one version of the truth.
From a chiropractic viewpoint, this scenario raises some questions: Is your child‟s leg growing faster then the rest of her body? If not, then why isn‟t she getting growing pains in the other leg, or her arms? How come she only has pains in one leg? Why are some kids affected while others are pain-free?
Here‟s an alternate explanation: Our pelvis is designed to move in a figure-eight pattern as we walk. There are two large joints in the pelvis (the sacroiliac joints) that share the work of the lower body, 50/50. Imagine the left SI joint becomes stuck; the right SI joint would take on almost 100% of the workload. Guess what? Those muscles down that right leg are going to get tired, achy and sore. The alleged growing pains are actually overworked muscles complaining about the injustice of this imbalance.
Your chiropractor can gently adjust your child‟s SI joints to get that „stuck‟ left side moving again, and help to stretch out the tight, overworked muscles on the right side. She may also provide some home exercises and tips to help maintain this balance. With regular check-ups your child should be able to grow - without any more “growing pains”.
Dr. Jordanna Clarfield-Henry, DC
Does this sound familiar? Your child has been complaining for weeks about pain in her leg. She didn‟t fall, or get in an accident. She simply started feeling deep aching pain in her hip, knee and leg that just won‟t go away.
Your GP tells you she has growing pains, and that there is not much you can do, other than wait it out; he recommends, in the meantime, she take some children‟s Advil to ease the pain. Well, that‟s one version of the truth.
From a chiropractic viewpoint, this scenario raises some questions: Is your child‟s leg growing faster then the rest of her body? If not, then why isn‟t she getting growing pains in the other leg, or her arms? How come she only has pains in one leg? Why are some kids affected while others are pain-free?
Here‟s an alternate explanation: Our pelvis is designed to move in a figure-eight pattern as we walk. There are two large joints in the pelvis (the sacroiliac joints) that share the work of the lower body, 50/50. Imagine the left SI joint becomes stuck; the right SI joint would take on almost 100% of the workload. Guess what? Those muscles down that right leg are going to get tired, achy and sore. The alleged growing pains are actually overworked muscles complaining about the injustice of this imbalance.
Your chiropractor can gently adjust your child‟s SI joints to get that „stuck‟ left side moving again, and help to stretch out the tight, overworked muscles on the right side. She may also provide some home exercises and tips to help maintain this balance. With regular check-ups your child should be able to grow - without any more “growing pains”.
STRESS RELIEF
Julia Pilliar, BKin, CPT
The holidays are a time to unwind and relax – right? So why does it usually feel like we need a break after they‟re over? The holidays pose their own stresses, with late nights, driving through blizzards, buying numerous presents, and hosting parties; these can take their toll. Since stress is a primary cause of diseases including heart disease, mental illness, and cancer, we need to find ways to cope. Here are some strategies to reduce your stress and enhance your physical and mental wellness:
Regular physical activity: Any way you want ... get moving! Simply moving your body to raise your heart rate stimulates feel-good hormones. A balance of strength-training, cardiovascular-training, and flexibility-training is best.
Eat REAL food: Foods that are not present in nature, or that have been refined or processed are not easily recognized by the body, causing stress to the digestive system, which may need to use some of its own nutrient stores to properly metabolize these unnatural foods. Base your diet on a balance of natural foods (vegetables, fruits, whole grains, legumes, nuts, seeds, lean meats, natural yogurt and dairy products) and stay hydrated with water.
Breathe DEEPLY: Deep breathing increases the oxygen coming into the body and rids it of all metabolites such as CO2. It also requires muscular contraction and tones the core muscles. Slowly and fully inhale through your nose, hold, and slowly exhale all the air out through your nose, forcing the last little bit out of the lungs. Repeat for at least 5 breaths, concentrating on the evenness of your breath.
LAUGH each day: Laughter is truly the best medicine. It works the core abdominal muscles, it releases endorphins, and it‟s contagious. There‟s even a yoga practice based on laughing, making use of its anti-stress properties.
Sleep: Adequate sleep is essential for physical repair and recovery. The hours between 10pm and 2am are essential for psychological repair, and between 2 and 6am are needed for physical repair. Go to sleep earlier each night to feel more relaxed throughout the day.
Julia Pilliar, BKin, CPT
The holidays are a time to unwind and relax – right? So why does it usually feel like we need a break after they‟re over? The holidays pose their own stresses, with late nights, driving through blizzards, buying numerous presents, and hosting parties; these can take their toll. Since stress is a primary cause of diseases including heart disease, mental illness, and cancer, we need to find ways to cope. Here are some strategies to reduce your stress and enhance your physical and mental wellness:
Regular physical activity: Any way you want ... get moving! Simply moving your body to raise your heart rate stimulates feel-good hormones. A balance of strength-training, cardiovascular-training, and flexibility-training is best.
Eat REAL food: Foods that are not present in nature, or that have been refined or processed are not easily recognized by the body, causing stress to the digestive system, which may need to use some of its own nutrient stores to properly metabolize these unnatural foods. Base your diet on a balance of natural foods (vegetables, fruits, whole grains, legumes, nuts, seeds, lean meats, natural yogurt and dairy products) and stay hydrated with water.
Breathe DEEPLY: Deep breathing increases the oxygen coming into the body and rids it of all metabolites such as CO2. It also requires muscular contraction and tones the core muscles. Slowly and fully inhale through your nose, hold, and slowly exhale all the air out through your nose, forcing the last little bit out of the lungs. Repeat for at least 5 breaths, concentrating on the evenness of your breath.
LAUGH each day: Laughter is truly the best medicine. It works the core abdominal muscles, it releases endorphins, and it‟s contagious. There‟s even a yoga practice based on laughing, making use of its anti-stress properties.
Sleep: Adequate sleep is essential for physical repair and recovery. The hours between 10pm and 2am are essential for psychological repair, and between 2 and 6am are needed for physical repair. Go to sleep earlier each night to feel more relaxed throughout the day.
Gluten Free vs. Wheat Free
Sarah Dobec, Holistic Nutritionist
There is a lot of buzz about wheat and gluten allergies these days. In a nutshell, we eat a lot of wheat in North America, and for some of us, we need a break from it. Like anything in life, when we get too much of it we can create an intolerance (a lack of enzymes) or a sensitivity due to overexposure.
Wheat can be found in bread, cereal, cakes, cookies, crackers, pasta even soy sauce. Gluten on the other hand is the protein composite found in wheat, rye, barley, kamut and spelt. It gives elasticity to dough and a chewy texture to other food products. Many people have an allergy to gluten (an immune response), the most sever being Celiac Disease.
Everyone could benefit from avoiding gluten or reducing their intake, we tend to eat far too much in this country. Gluten-free grains include millet, rice, quinoa, Job's tears and buckwheat. There are heaps of wheat and gluten alternatives on the market these days; everything from pancake mixes, bread, crackers, cakes and cereals.
Sarah Dobec, Holistic Nutritionist
There is a lot of buzz about wheat and gluten allergies these days. In a nutshell, we eat a lot of wheat in North America, and for some of us, we need a break from it. Like anything in life, when we get too much of it we can create an intolerance (a lack of enzymes) or a sensitivity due to overexposure.
Wheat can be found in bread, cereal, cakes, cookies, crackers, pasta even soy sauce. Gluten on the other hand is the protein composite found in wheat, rye, barley, kamut and spelt. It gives elasticity to dough and a chewy texture to other food products. Many people have an allergy to gluten (an immune response), the most sever being Celiac Disease.
Everyone could benefit from avoiding gluten or reducing their intake, we tend to eat far too much in this country. Gluten-free grains include millet, rice, quinoa, Job's tears and buckwheat. There are heaps of wheat and gluten alternatives on the market these days; everything from pancake mixes, bread, crackers, cakes and cereals.
Let us help you get FIT & HEALTHY in 2011!
In our new FIT & HEALTHY class you will SWEAT, you will WORK your muscles, you will improve your strength, endurance and flexibility. You will BURN calories and TONE your muscles. The FIT & HEALTY program will help you bring balance to your body (and your life) through functional and corrective exercises, proper nutrition and good lifestyle choices.
Join us Wednesdays at 6pm - Call Today!!!
In our new FIT & HEALTHY class you will SWEAT, you will WORK your muscles, you will improve your strength, endurance and flexibility. You will BURN calories and TONE your muscles. The FIT & HEALTY program will help you bring balance to your body (and your life) through functional and corrective exercises, proper nutrition and good lifestyle choices.
Join us Wednesdays at 6pm - Call Today!!!
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