Lifewise Health & Wellness Bulletin - July 2012

If the thought of eating correctly, moving your body and becoming healthy seems
daunting and like a lot of work to you, look at it this way: It’s really no more work thanyou are doing right now to manage a life of low energy, illness and fatigue. It’s actually nothard to be healthy, to be vital, to be proactive and to have a beautiful body, but it is achoice. That’s the hard part. It starts with a change of priorities, to change your thinking and allocate your energy to achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality. Many people today have lost sight of the fact that life is movement and movement is life!

Yours In Health,
Dr. Karen Baker

Summer Fresh Avocado Salad
(Elaine Brisbois, Holistic Nutritionist)

Forget turning on the hot oven in these warm summer
months! This is the perfect time of year to introduce more
nutrient and enzyme-rich raw food into our diets while
cutting back on the cooked stuff.
This salad eats like a meal but won’t weigh you down.
The raw corn adds a sweet and water-rich crunch, while
the avocado adds some density that will surely satisfy
most appetites. With a simple lemon (or lime) juice
dressing, chopped cilantro and a touch of salsa, this salad
is reminiscent of the flavours of Mexico and will leave you
feeling energized.

Ingredients:
 Small head of red leaf lettuce chopped (you can
substitute romaine, arugula, spring mix or a
combination of your choosing)
 1-2 spring onions chopped
 1-2 vine ripened tomatoes
 Small bunch of cilantro chopped
 Raw, sweet corn cut off the cob (preferably organic
to avoid GMOs)
 1 small avocado chopped (pit and peel removed)
 Dressing: combine the juice of 1 lemon (or 2 limes)
with ½ tsp of minced garlic + ½ tsp of raw honey
 Sea salt to taste
 1 tbsp of salsa (optional)
 Throw in any other fresh veggies you desire!

Method: Place all ingredients in a large bowl and top with
chopped avocado and lemon dressing. Run a knife or fork
through the salad to really spread the avocado and mix
all the ingredients together. Top with salsa for an added
kick. If you’re craving something a little heavier top with a
quarter cup of black beans.

Health Tip: Aim to make a large veggie-centric salad the
focal point of one of your daily meals!

Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)

1.Pre-condition and start gradually.
Begin doing the exact movements you will be doing
during your sport at least a month before actually
playing. Give your body a chance to gradually adapt
early in the season, especially as the environment
(temperature) changes.

2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get
your muscles, tendons, and ligaments ready for action
by performing full body movements such as squats,
jogging on the spot, or easy skipping. Shoulder rolls and
arm circles are great to warm-up the shoulders.

3. Listen to your body.
If something doesn’t feel right, don’t force it. If you feel
that you have ‘tweaked’ a muscle or joint, give it enough
time to rest. Would you rather miss one game or the rest
of the season?

4. Use proper, well-fitted equipment.
Paying less for something that doesn’t quite fit can make
all the difference when it comes to sports injuries. Ensure
all of your equipment fits you to prevent muscle
imbalances and unnecessary wear and tear on joints
and soft tissues. Orthotics can ensure that your feet are
taken care of, which will help to protect the rest of your
joints, bones, and muscles.

5. Avoid being a ‘Weekend Warrior’.
Continue training during your season, especially if you
engage in sport only one or two days per week. Keep
your body active by exercising regularly. This will help
prevent injuries as your body will be used to activity.

Summer Flu/Cold? A Massage Might Be Just What You Need!
Dennis Newhook, RMT

Sometimes trying to keep up with all the summer activities and social engagements can deplete our immune systems, leaving us fighting a cold or even the flu in the middle of the summer,ugh! We already know that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant. Researchers from Cedars-Sinai have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation. In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity. Participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.