Some call me an optimist, that may well be true; but, don’t underestimate the power of a positive mental attitude. Napoleon Hill wrote “Your mental attitude determines whether you find peace of mind, or go through life in a state of frustration or misery. It controls the success one achieves, the friends one makes, and the contributions one makes to posterity. It would be no great overstatement to say that mental attitude is EVERYTHING.” I wholeheartedly agree. If you operate under the assumption that the world is conspiring to give you the best life possible, miracles will begin to happen. Be grateful for your life, your friends, and your experiences; believe in yourself and in the greater good; love everything and everyone. Love your friends, your family your home, your city, your life. Give it a try. See what happens... you might start believing in miracles too!
Yours In Health,
Dr. Karen Baker
Tuesday, December 3, 2013
Exercise: The New Vital Sign
Karen Baker, BSc, DC
It is becoming more and more apparent in healthcare that we need to increase efforts around encouraging healthy lifestyle choices, correcting sedentary behaviour and creating a cultural shift towards physical activity. The dominant lifestyle of fast food and sedentary behaviour reflect the post-industrialized and technology driven age we live in, but the consequences are disastrous!
From the increasing amount of research being done in the industry, we know that regular aerobic exercises can have significant benefits in decreasing the risk of heart disease, diabetes and some cancers. It is also known to decrease disability associated with knee osteoarthritis, decrease the progression of dementia, delay cognitive decline, reduce anxiety and depression and is considered the best treatment for fatigue. Not surprisingly, regular exercise consistently improves quality of life.
A long term Cochrane Collaboration study, looked at outcomes over a 20 year period. Low fitness status was found to be more risky than smoking, diabetes and obesity combined. It was found, low cardio-respiratory fitness was found to be the most significant factor with respect to development of cardiovascular disease above all others.
Canadian Physical Activity Guidelines state that adults need to be getting 150 minutes of aerobic activity per week. To meet this target we need to be doing about 30 minutes of moderate to vigorous activity five times a week. Keep in mind that it is well established that more exercise will lead to further health benefits. Also, those 30 minutes can be broken up into smaller bouts of exercise and accumulate through the day. A recent initiative by the Canadian Chiropractic Association called Fit-in-15 (www.fitin15.ca) encourages people to get moving any way they can, in small doses.
Another national initiative, Exercise is Medicine Canada, guided by a task force of allied health professionals, aims to provide leadership in promoting physical activity as a chronic disease prevention and management strategy to improve the overall health of Canadians.
What is your Physical Activity Vital Sign? PA = X mins x 5 days = 5X mins/wk (Guideline: minimum 150 minutes/week). So, let’s get moving... It’s vital!
Karen Baker, BSc, DC
It is becoming more and more apparent in healthcare that we need to increase efforts around encouraging healthy lifestyle choices, correcting sedentary behaviour and creating a cultural shift towards physical activity. The dominant lifestyle of fast food and sedentary behaviour reflect the post-industrialized and technology driven age we live in, but the consequences are disastrous!
From the increasing amount of research being done in the industry, we know that regular aerobic exercises can have significant benefits in decreasing the risk of heart disease, diabetes and some cancers. It is also known to decrease disability associated with knee osteoarthritis, decrease the progression of dementia, delay cognitive decline, reduce anxiety and depression and is considered the best treatment for fatigue. Not surprisingly, regular exercise consistently improves quality of life.
A long term Cochrane Collaboration study, looked at outcomes over a 20 year period. Low fitness status was found to be more risky than smoking, diabetes and obesity combined. It was found, low cardio-respiratory fitness was found to be the most significant factor with respect to development of cardiovascular disease above all others.
Canadian Physical Activity Guidelines state that adults need to be getting 150 minutes of aerobic activity per week. To meet this target we need to be doing about 30 minutes of moderate to vigorous activity five times a week. Keep in mind that it is well established that more exercise will lead to further health benefits. Also, those 30 minutes can be broken up into smaller bouts of exercise and accumulate through the day. A recent initiative by the Canadian Chiropractic Association called Fit-in-15 (www.fitin15.ca) encourages people to get moving any way they can, in small doses.
Another national initiative, Exercise is Medicine Canada, guided by a task force of allied health professionals, aims to provide leadership in promoting physical activity as a chronic disease prevention and management strategy to improve the overall health of Canadians.
What is your Physical Activity Vital Sign? PA = X mins x 5 days = 5X mins/wk (Guideline: minimum 150 minutes/week). So, let’s get moving... It’s vital!
FIGHT THE FLU - Naturally!
Take Probiotics: These friendly flora help produce virus-fighting antibodies and aid in vitamin absorption. Nix sugar: Sugar dramatically decreases your immune function, so if you’re starting to feel ill, don’t go for anything sweet.
Sleep more: When you’re under the weather, shoot for a minimum of eight hours of sleep. Give yourself permission to catch some zzz’s!
Reduce stress: Illness thrives in a stressed body; so, to stave off sickness, make relaxing activities part of your weekly routine.
Sunshine for vitamin D: Your body needs vitamin D to activate pathogen fighting T-cells. Try some sunscreen-free exposure for 20 minutes between 8 & 10 am or between 4 & 6pm, when the sun isn't too harsh. And, lose those sunglasses - a great way to synthesize vitamin D is through your eyes!
Try Theives Oil: All the ingredients of this medieval blend of essential oils (cloves, lemon, cinnamon, eucalyptus, and rosemary) have germ-fighting properties that have been used to help ward-off infections for centuries. Try it in lieu of hand sanitizer or put a few drops in your humidifier.
Immunity Juice: At first sign of a sniffle, try this juice mix chock full of powerful, illness-fighting foods like parsley (combats infection), horseradish (great for clearing the sinuses) and garlic (major antiviral!). It’s guaranteed to get you back to tip-top shape faster than you can say, “Achoo!
2 lemons
1 bunch parsley
1 inch-thick round horseradish root
1 orange
5 inch knob of ginger
2 inch knob of turmeric
1 large clove garlic
1 cucumber
2 stalks celery
Take Probiotics: These friendly flora help produce virus-fighting antibodies and aid in vitamin absorption. Nix sugar: Sugar dramatically decreases your immune function, so if you’re starting to feel ill, don’t go for anything sweet.
Sleep more: When you’re under the weather, shoot for a minimum of eight hours of sleep. Give yourself permission to catch some zzz’s!
Reduce stress: Illness thrives in a stressed body; so, to stave off sickness, make relaxing activities part of your weekly routine.
Sunshine for vitamin D: Your body needs vitamin D to activate pathogen fighting T-cells. Try some sunscreen-free exposure for 20 minutes between 8 & 10 am or between 4 & 6pm, when the sun isn't too harsh. And, lose those sunglasses - a great way to synthesize vitamin D is through your eyes!
Try Theives Oil: All the ingredients of this medieval blend of essential oils (cloves, lemon, cinnamon, eucalyptus, and rosemary) have germ-fighting properties that have been used to help ward-off infections for centuries. Try it in lieu of hand sanitizer or put a few drops in your humidifier.
Immunity Juice: At first sign of a sniffle, try this juice mix chock full of powerful, illness-fighting foods like parsley (combats infection), horseradish (great for clearing the sinuses) and garlic (major antiviral!). It’s guaranteed to get you back to tip-top shape faster than you can say, “Achoo!
2 lemons
1 bunch parsley
1 inch-thick round horseradish root
1 orange
5 inch knob of ginger
2 inch knob of turmeric
1 large clove garlic
1 cucumber
2 stalks celery
Three Simple Tips for a Healthier Holiday
Dennis Newhook, RMT, CYT
1. Avoid the sugar rush and make sure desserts are splurge-worthy! Often times, the office cakes and coffee table chocolates are not really all that great. Think of your favourite holiday treats and plan to have them – in moderation – so that you remain mindful of the sugar you’re eating while at the same time saving yourself for those real “must-have” desserts.
2. Stay active. Can’t get to the gym or your regular fitness class? Don’t worry. A brisk 20 to 30-minute walk has many cardiovascular benefits. Besides, just being outside provides a little time to de-stress away from overly excited kids or bustling shopping malls.
3. Remind yourself daily of what is most important to you: family, friends, community, etc. The stress of the holidays can be huge. Keep the cooking and gift-giving as simple as possible so that you’re free to enjoy what matters most - the company of your loved ones.
Dennis Newhook, RMT, CYT
1. Avoid the sugar rush and make sure desserts are splurge-worthy! Often times, the office cakes and coffee table chocolates are not really all that great. Think of your favourite holiday treats and plan to have them – in moderation – so that you remain mindful of the sugar you’re eating while at the same time saving yourself for those real “must-have” desserts.
2. Stay active. Can’t get to the gym or your regular fitness class? Don’t worry. A brisk 20 to 30-minute walk has many cardiovascular benefits. Besides, just being outside provides a little time to de-stress away from overly excited kids or bustling shopping malls.
3. Remind yourself daily of what is most important to you: family, friends, community, etc. The stress of the holidays can be huge. Keep the cooking and gift-giving as simple as possible so that you’re free to enjoy what matters most - the company of your loved ones.
Wednesday, October 2, 2013
Lifewise Health & Wellnes Bulletin - October 2013
Thank you to everyone who dropped by to say hello during the Mt. Pleasant Village Harvest Fair! The beautiful weather seemed to draw out tonnes of people. It was fun to chat with neighbours and enjoy the festivities. All in all, I would say the day was a great success!
We would like to take this opportunity to congratulate one of our resident massage therapists, Brian Burgess, for completing his Personal Training Certificate last month. As we know, regular exercise and an active lifestyle are key components of good health. This additional element will compliment his massage therapy practice and tremendously benefit our patients. To book a session with him,
please contact Mark at the front desk for assistance.
Yours In Health,
Dr. Karen Baker
FIGHT ‘COMPUTER NECK’ with YOGA
Is sitting at your computer all day giving you a “pain in the neck”? The typical slouched posture we all seem to assume when sitting at the computer alters the angle of the neck, compresses the chest, and rounds shoulders. After sitting like this for long enough, most people will develop neck, shoulder and back pain.
It’s rare to meet someone nowadays who doesn’t spend significant amounts of time on the computer. Younger and younger children are beginning to use computers both in school and at home in place of outdoor play. They, too, are learning to slump and tighten their muscles as they become absorbed in their video games or personal electronic devices. Seniors are now reconnecting with old friends, and staying in touch with grandchildren, via facebook and email. Hundreds of millions of people work at computer terminals, often for hours at a time without getting up.
Any movement you do, or posture you hold repeatedly can become a habit. If you have to sit for hours, with elbows bent, wrists immobile and fingers typing rapidly, the brain will teach the muscles to be ready to sit and type again, in just the same manner, the next day. The wrists will be tight, the biceps tighter than usual to hold the arms steady and the neck will hold your head right where it needs to be in order to read what’s on the screen. Eventually this learned posture can lead to muscular pain, TMJ, carpal tunnel syndrome, back, neck and shoulder problems.
This habitual, slumped posture – that tightens the chest, restricts breathing, overuses the back, neck and shoulder muscles, and can eventually lead to postural dysfunction and muscular pain.
Saturday, Oct 19th, 12:30 – 2:30pm
Join Certified Yoga Teacher, Dennis Newhook for a 2 hour workshop designed specifically to counter the adverse effects of “computer neck” and release, relax, and lengthen your muscles – and eliminate neck and shoulder pain – while increasing body awareness.
SPACE IS LIIMITED.
COST: $50/participant
Contact the office to register!
Help For Growing Pains
Dr. Suzanne Crix
Growing pains most often appear in the lower extremities (ankles, knees, hips). The pain a child feels from growing pains can range from mild to excruciating. Pain will sometimes keep children up at night or wake them up in the middle of the night.
What causes growing pains? Growing pains tend to happen when a child has had a growth spurt. The pain comes from the tendons of the muscles that cross the ankle, knee or hip joints, or wherever the child is feeling pain.
During a growth spurt the bones grow very quickly. Sometimes they grow so fast that the muscles can’t grow fast enough to keep up. When the muscles are too short for the bones there can be micro-tears at the tendons. The micro-tears cause pain, swelling, redness and inflammation at the site of tearing.
Although running around, jumping and playing is generally great source of exercise for children, all of these activities cause more stress on the muscles and tendons. Every time the muscle is contracting, it can be causing micro-tears. That is why most of the pain is felt at night. The exercise during the day increases the inflammation, which feels worse at night.
In some instances, the difference between the bone length and the muscle length is so severe the muscle can start to splinter the bone under the knee cap. This can lead to extra bone growth on the tibia. It is easily treatable with rest, ice and massage.
How to help with the pain:
Apply an ice pack or something cold to the area. Do not put ice directly on the skin, as it can cause frostbite. Place a damp tea towel around the pack and place that to the skin for 10-15 minutes.
Elevate the knees or ankles. This will help drain the swelling out of the joint(s).
Gently rub both sides of the joint using an upward and circular pressure. The pressure should go towards the heart. Use your finger tips or palms of your hands.
Dr. Suzanne Crix
Growing pains most often appear in the lower extremities (ankles, knees, hips). The pain a child feels from growing pains can range from mild to excruciating. Pain will sometimes keep children up at night or wake them up in the middle of the night.
What causes growing pains? Growing pains tend to happen when a child has had a growth spurt. The pain comes from the tendons of the muscles that cross the ankle, knee or hip joints, or wherever the child is feeling pain.
During a growth spurt the bones grow very quickly. Sometimes they grow so fast that the muscles can’t grow fast enough to keep up. When the muscles are too short for the bones there can be micro-tears at the tendons. The micro-tears cause pain, swelling, redness and inflammation at the site of tearing.
Although running around, jumping and playing is generally great source of exercise for children, all of these activities cause more stress on the muscles and tendons. Every time the muscle is contracting, it can be causing micro-tears. That is why most of the pain is felt at night. The exercise during the day increases the inflammation, which feels worse at night.
In some instances, the difference between the bone length and the muscle length is so severe the muscle can start to splinter the bone under the knee cap. This can lead to extra bone growth on the tibia. It is easily treatable with rest, ice and massage.
How to help with the pain:
Apply an ice pack or something cold to the area. Do not put ice directly on the skin, as it can cause frostbite. Place a damp tea towel around the pack and place that to the skin for 10-15 minutes.
Elevate the knees or ankles. This will help drain the swelling out of the joint(s).
Gently rub both sides of the joint using an upward and circular pressure. The pressure should go towards the heart. Use your finger tips or palms of your hands.
Walk your way to better health! One step at a time
Dennis Newhook, RMT, CYT
With the weather starting to change, you might consider taking advantage of the cooler fall evenings to start doing some walking! With the current running craze, you may have forgotten that walking has many health benefits. It is gentle enough for most fitness levels and regular walking decreases stress, improves sleep, boosts circulation, and helps maintain muscle and bone health. Even 10 minutes of brisk walking a day makes a difference.
Need motivation? Consider using a pedometer. The Toronto Public Library lends pedometers for 3-week periods, so you can experiment before purchasing your own. Using one from the library can give you a sense of the number of steps you already take in an average day and help you to measure the steps in your routine walks. 10,000 steps is the recommended goal for healthy adults. If new to walking, you’ll want to start lower and gradually work your way up.
Remember, every step counts! Here are a few tips to sneak some extra steps into your day: park at the far end of the lot, take stairs, get off the subway or bus one stop earlier. If you can manage, try walking to work a few days a week. Perhaps you can offer to walk a neighbour’s dog… maybe invite your neighbour to join you!
Dennis Newhook, RMT, CYT
With the weather starting to change, you might consider taking advantage of the cooler fall evenings to start doing some walking! With the current running craze, you may have forgotten that walking has many health benefits. It is gentle enough for most fitness levels and regular walking decreases stress, improves sleep, boosts circulation, and helps maintain muscle and bone health. Even 10 minutes of brisk walking a day makes a difference.
Need motivation? Consider using a pedometer. The Toronto Public Library lends pedometers for 3-week periods, so you can experiment before purchasing your own. Using one from the library can give you a sense of the number of steps you already take in an average day and help you to measure the steps in your routine walks. 10,000 steps is the recommended goal for healthy adults. If new to walking, you’ll want to start lower and gradually work your way up.
Remember, every step counts! Here are a few tips to sneak some extra steps into your day: park at the far end of the lot, take stairs, get off the subway or bus one stop earlier. If you can manage, try walking to work a few days a week. Perhaps you can offer to walk a neighbour’s dog… maybe invite your neighbour to join you!
Thursday, September 5, 2013
Lifewise Health & Wellness Bulletin - September 2013
Sports related injuries can plague any athlete, from the most seasoned professional to a novice just testing the waters. The most common sports related injuries are most often a result of either over use (excessive wear & tear) or acute strain (a pull or tear in a muscle or tendon).
High impact sports such as running, aerobics or dance tend to lead to the most injuries; but even leisurely walking can produce a lot of additional pressure on the feet and legs. Other sports with high risk are those with overhead movements like tennis or baseball. To help avoid injuries to your precious (and irreplaceable) joints and keep your body functioning at its peak, it’s important to take preventative measures: Take the time to stretch, warm up, cool down, and stay hydrated. Try taking a break from consecutive days of play to allow your body time to heal.
Yours In Health,
Dr. Karen Baker
High impact sports such as running, aerobics or dance tend to lead to the most injuries; but even leisurely walking can produce a lot of additional pressure on the feet and legs. Other sports with high risk are those with overhead movements like tennis or baseball. To help avoid injuries to your precious (and irreplaceable) joints and keep your body functioning at its peak, it’s important to take preventative measures: Take the time to stretch, warm up, cool down, and stay hydrated. Try taking a break from consecutive days of play to allow your body time to heal.
Yours In Health,
Dr. Karen Baker
PREGNANCY & BACK PAIN
Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.What causes pregnancy-related back pain in the first place?
The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.
In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the growing fetus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.
Try these tips to help minimize your risk of back pain:
Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.
Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.
Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.
Take frequent, short breaks with your feet elevated.
Remember, adequate rest restores your energy and gives your back a chance to relax.
Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.
Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.
SNEAKER SAVVY: What to Look for When Shopping for Athletic Shoes
If you workout several days a week, purchase new athletic shoes every three to six months. Or, if you have logged more than 500 miles on your shoes, it’s time to invest in a new pair. You may need to shop for shoes more often if you have a postural imbalance. Have BOTH feet measured (while you are standing, not sitting) each time you purchase new shoes. If your feet are different sizes, always buy for the larger foot.
Shop for shoes immediately following a workout or in the evening when feet are swollen. Wear the same type of socks you wear while exercising.
Try on BOTH shoes in a pair for at least 20 minutes before purchasing them. Walk, run and jump around the store to simulate the activity required by your sport.
Consider arch height, cushioning, support, “breathability” of material and flexibility of the shoe.
Ensure that there is at least one thumb’s width of space from your longest toe to the end of the shoe. Have a sales person check this measurement for you. If you bend over to check it yourself, your foot’s position will shift.
Choose an athletic shoe made specifically for your sport.
Shop at athletic-shoe speciality stores that offer free consultations with injury-prevention specialists.
If you suffer from “weak” ankles, look for sneakers with built in “neoprene sleeves,” which work like ace-bandages to prevent ankles from wobbling.
If your sport requires cleats, look for the shorter, plastic variety. Longer spikes may cement your foot into the soil, causing excessive twisting at the knee and related injuries.
Forget the frills. Don’t be swayed by extravagant packaging or advertising campaigns. Instead choose shoes from companies that pour money into research and development, not splashy marketing.
If your sport requires heavy equipment – such as football gear or hiking packs – make sure to try on shoes while wearing the equipment.
Prevent Falls with these Four Moves for Improving Balance
The Cross-Crawl: After various light warm-ups, begin with the basic cross-crawl, which focuses on the fundamentals of balance. March in place, lifting the knees high. At the same time, reach across and touch the lifted knee with the opposite hand or elbow; alternate and keep going. This can be done sitting, standing or lying down. Once any of these exercises are mastered continue to challenge yourself. For even greater balance work, and to exercise the vestibular system, close your eyes and count backwards from 100 by threes.Forward Toe-Touch: To improve motor skills, physical coordination and cognition, there are many dance exercises that are appropriate for seniors. If needed, use a chair for assistance. Place your feet shoulder-width apart. Now, simultaneously extend your left foot and your right arm forward. Keep your left toes pointed down, touching the floor; or for more difficulty, maintain the toes a few inches off the floor. Repeat this move with your left arm and right foot. Hold each pose for several seconds, and increase holding time.
Side-Step Walk: Start standing with feet hip-width apart, bring your right foot across the left and step down three to five inches away from the left foot, ankles crossed. The closer the feet, the harder it is to balance. Alternate crossing the foot in front and then behind the other foot as you move along; repeat several times, then do the same with opposite feet.
The Cat Jump: This activity is practice in case of a fall; the muscle memory of the movement will be etched in your body. Bend your knees in a squat. Jump a little off the ground with both feet, and land softly, like a cat, without jarring your body. Repeat until you are confident in your ability to prevent a spill.
Tuesday, July 2, 2013
Lifewise Health & Wellness Bulletin - JULY 2013
Congratulations to all the winners of our Patient Appreciation Month Raffle! Thank you to everyone for participating. We hope that these small tokens express our gratitude for your ongoing support.
Now that Summer has officially arrived, hopefully we can take advantage of the nice weather by going out for walks, cycling, playing tennis, golf, soccer, etc. Remember to do a good warm-up, stretch, put on some sunscreen and drink lots of water. Also, remember to 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? Have a happy Canada Day!
Yours In Health,
Dr. Karen Baker
Don't over-do, don't under-do, just DO & feel GREAT!
Gaye Barter, Certified Iyengar Yoga Teacher
Yoga is about exploration, a dialogue of mind to body, to breath, that changes by the moment. We are organic beings affected by our ever-changing lifestyle, emotions and situations. Yoga makes space for an awakening of the cells, creating an 'intelligence' to awaken to a newfound sense of space and freedom.
Many people seek yoga for improved health and flexibility, but they discover there is more. Ultimately there is a learning, growth and change due to new state of focus. Yoga gives us an opportunity to settle ourselves, to listen, to feel and to have a knowing and learn or relearn on a whole new level.
Through a discovery of alignment, the body can shift towards a state of effortless effort where the skeletal structure supports life and movement without the over -taxing effort on our muscular framework.
By recognising where we are restricted and where the imbalances are, we can begin to change, by gently pushing the edges back.
The most advanced practitioners aren't necessarily the most physically flexible ones; instead they are flexible in mind and emotional, offering themselves a state of grace.
Learning to accept and keep going, 'our edges' soften, we can then start to push them back and 'the box' we are living in, expands. Shifts take place and we may discover we have more freedom in our hamstrings, more depth in our breath and more clarity in our thoughts and a feeling of greater peace...our lives change.
Nudging and coaxing the old so-called comfort zones we begin to know a new place in ourselves.
Yoga is about exploration, a dialogue of mind to body, to breath, that changes by the moment. We are organic beings affected by our ever-changing lifestyle, emotions and situations. Yoga makes space for an awakening of the cells, creating an 'intelligence' to awaken to a newfound sense of space and freedom.
Many people seek yoga for improved health and flexibility, but they discover there is more. Ultimately there is a learning, growth and change due to new state of focus. Yoga gives us an opportunity to settle ourselves, to listen, to feel and to have a knowing and learn or relearn on a whole new level.
Through a discovery of alignment, the body can shift towards a state of effortless effort where the skeletal structure supports life and movement without the over -taxing effort on our muscular framework.
By recognising where we are restricted and where the imbalances are, we can begin to change, by gently pushing the edges back.
The most advanced practitioners aren't necessarily the most physically flexible ones; instead they are flexible in mind and emotional, offering themselves a state of grace.
Learning to accept and keep going, 'our edges' soften, we can then start to push them back and 'the box' we are living in, expands. Shifts take place and we may discover we have more freedom in our hamstrings, more depth in our breath and more clarity in our thoughts and a feeling of greater peace...our lives change.
Nudging and coaxing the old so-called comfort zones we begin to know a new place in ourselves.
For the month of July, Gaye will be teaching Wednesday and Friday mornings 9:30-10:45am
& Tuesday and Thursday evenings 5:45-7pm.
See the JULY CLASS SCHEDULE for more details!
Register today or drop in for a class.
5 FOODS TO AVOID TO HELP YOU KEEP ACTIVE
Dr. Suzanne Crix, Chiropractor
Now that summertime is here, I am sure you are all anticipating making the most out of the nice weather and doing the things you love to do outdoors, as am I. The last thing you want is to be slowed down by an “-itis” or inflammation that just doesn’t seem to go away. Whether you have an acute condition such as tendonitis or bursitis, or a chronic condition such as arthritis, carditis or colitis, being more conscious of what you eat will definitely help keep you active. The following 5 foods should be avoided to help decrease systemic inflammation and consequently, you will experience less pain, feel more flexible and vital, lose weight and prevent degenerative conditions.
1. Wheat. Our bodies produce an inflammatory response to the genetically modified wheat that we eat today. Healthier choices include quinoa, spelt, buckwheat and gluten-free products. The Wheat Belly is a great read for more information.
2. Meat. Chicken and fish are protein sources that are much easier for our bodies to digest. The book called The China Study is a good reference about animal proteins.
3. Dairy. Not only does it contain casein protein but also all the not so good things fed to cows such as growth hormone and antibiotics. There is an abundant supply of dairy-free milk options such as soy, rice and almond.
4. Sugars. Refined sugars, especially, increase inflammation in the body. Sugars also feed yeast which is part of the normal flora but can overgrow and cause disease. Some good alternatives include the estevia, guava, honey and maple syrup.
5. Shellfish. These types of fish, such as lobster, scallops and shrimp are high in arachnidonic acid. Alternately, cold water fish such as halibut, salmon and cod are naturally anti-inflammatory.
Now that summertime is here, I am sure you are all anticipating making the most out of the nice weather and doing the things you love to do outdoors, as am I. The last thing you want is to be slowed down by an “-itis” or inflammation that just doesn’t seem to go away. Whether you have an acute condition such as tendonitis or bursitis, or a chronic condition such as arthritis, carditis or colitis, being more conscious of what you eat will definitely help keep you active. The following 5 foods should be avoided to help decrease systemic inflammation and consequently, you will experience less pain, feel more flexible and vital, lose weight and prevent degenerative conditions.
1. Wheat. Our bodies produce an inflammatory response to the genetically modified wheat that we eat today. Healthier choices include quinoa, spelt, buckwheat and gluten-free products. The Wheat Belly is a great read for more information.
2. Meat. Chicken and fish are protein sources that are much easier for our bodies to digest. The book called The China Study is a good reference about animal proteins.
3. Dairy. Not only does it contain casein protein but also all the not so good things fed to cows such as growth hormone and antibiotics. There is an abundant supply of dairy-free milk options such as soy, rice and almond.
4. Sugars. Refined sugars, especially, increase inflammation in the body. Sugars also feed yeast which is part of the normal flora but can overgrow and cause disease. Some good alternatives include the estevia, guava, honey and maple syrup.
5. Shellfish. These types of fish, such as lobster, scallops and shrimp are high in arachnidonic acid. Alternately, cold water fish such as halibut, salmon and cod are naturally anti-inflammatory.
Simple Blueberry Peach Smoothie
Take advantage of abundant fresh, seasonal produce this summer when it’s at its most delicious and nutritious. When summer recipes are this fresh and delicious, it’s easy to fill your diet with low-calorie, antioxidant-rich fruits, vegetables and herbs. Perfectly ripe peaches boast beta carotene and bursting-with-flavor blueberries are rich in vitamin C. If you’re lucky enough to get produce fresh from your garden or find some at your local farmers’ market, all the better! Add the below ingredients to your blender for a quick & easy smoothie. It’s that simple!
2/3 cup fresh (or frozen) blueberries
1/2 cup almond milk
3 ice cubes
1 peach
2/3 cup fresh (or frozen) blueberries
1/2 cup almond milk
3 ice cubes
1 peach
Saturday, June 1, 2013
Lifewise Health & Wellness Bulletin - June 2013
REMEMBER TO HYDRATE! I am constantly 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. Enjoy the nice weather, but play safe!
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:
Nutritious Snacks, Draws & Prizes & More!
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:
Nutritious Snacks, Draws & Prizes & More!
Heads up on Helmets
A helmet can reduce your risk of sports injury by 30 %. Whether you enjoy biking, boarding, or blading this spring & summer pick the right helmet for the job and always wear it.
There are two basic types of helmets: single-impact and multiple-impact. It’s important to select a helmet that fits you properly and that is appropriate to the activity you’re doing. These tips will help you choose:
THE RIGHT HELMET FOR THE JOB
Cycling and ski helmets are designed to protect your head against a single hard impact. They should be replaced after they’ve been in one crash, even if there does not appear to be any damage. Hockey helmets are designed to withstand several impacts. Unlike a bike helmet, ski, snowboarding and hockey helmets protect the back of the head — which is especially important for sports with high risk of backward falls.
DON’T SETTLE FOR SECOND-HAND
While it may be tempting to buy a second-hand helmet or use a hand-me-down, plastic becomes brittle and weakens with age. Make sure you know the answer to two questions:
1. Has this helmet been in a crash?
2. Is it more than five years old?
LOOK FOR SAFETY CERTIFICATION
Also, older helmets may not meet current safety standards. Look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).
THE RIGHT FIT
Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head. Don’t assume that the first helmet you try on will be right for you. People’s heads come in different shapes and sizes and you may have to try on a few different brands and models to find the right one.
A helmet can reduce your risk of sports injury by 30 %. Whether you enjoy biking, boarding, or blading this spring & summer pick the right helmet for the job and always wear it.
There are two basic types of helmets: single-impact and multiple-impact. It’s important to select a helmet that fits you properly and that is appropriate to the activity you’re doing. These tips will help you choose:
THE RIGHT HELMET FOR THE JOB
Cycling and ski helmets are designed to protect your head against a single hard impact. They should be replaced after they’ve been in one crash, even if there does not appear to be any damage. Hockey helmets are designed to withstand several impacts. Unlike a bike helmet, ski, snowboarding and hockey helmets protect the back of the head — which is especially important for sports with high risk of backward falls.
DON’T SETTLE FOR SECOND-HAND
While it may be tempting to buy a second-hand helmet or use a hand-me-down, plastic becomes brittle and weakens with age. Make sure you know the answer to two questions:
1. Has this helmet been in a crash?
2. Is it more than five years old?
LOOK FOR SAFETY CERTIFICATION
Also, older helmets may not meet current safety standards. Look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).
THE RIGHT FIT
Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head. Don’t assume that the first helmet you try on will be right for you. People’s heads come in different shapes and sizes and you may have to try on a few different brands and models to find the right one.
Lifewise Welcome's Emily Bartlett to our Team!
Lifewise is pleased to welcome Emily Bartlett to our team of instructors. Emily is a graduate of the Yoga Space Teacher Training Program and passionately teaches in Vinyasa, Hatha, Restorative and Flow styles. Though practicing here and there since a teenager her understanding began to deepen under the instruction of Robert Webber in Halifax. Now thanks to the caring guidance of Kathryn Beet, Patricia White and Hali Schwartz, Emily has articulated her own passionate style of teaching. Her desire to create a strong and grounding class is balanced with a meditative flow committed to keeping the mind calm. Her career as an actor enables Emily to keep breath and body awareness at the forefront of the class experience. She hopes that students of varying abilities will join her. After all, you only need to move to the point you feel the stretch to help quiet the mind!
Emily will begin teaching Hatha 1 and Restore Yoga on Saturday morning’s starting June 1st. Stephanie Maxwell will be taking a leave of absence to further her health & wellness career as a Registered Massage Therapist. We wish her the best of luck!
Lifewise is pleased to welcome Emily Bartlett to our team of instructors. Emily is a graduate of the Yoga Space Teacher Training Program and passionately teaches in Vinyasa, Hatha, Restorative and Flow styles. Though practicing here and there since a teenager her understanding began to deepen under the instruction of Robert Webber in Halifax. Now thanks to the caring guidance of Kathryn Beet, Patricia White and Hali Schwartz, Emily has articulated her own passionate style of teaching. Her desire to create a strong and grounding class is balanced with a meditative flow committed to keeping the mind calm. Her career as an actor enables Emily to keep breath and body awareness at the forefront of the class experience. She hopes that students of varying abilities will join her. After all, you only need to move to the point you feel the stretch to help quiet the mind!
Emily will begin teaching Hatha 1 and Restore Yoga on Saturday morning’s starting June 1st. Stephanie Maxwell will be taking a leave of absence to further her health & wellness career as a Registered Massage Therapist. We wish her the best of luck!
Wednesday, May 1, 2013
Lifewise Health & Wellness Bulletin - May 2013
If the mere thought of developing healthy habits seems daunting and like a lot of work to you, look at it this way: It’s really no more work than you are already doing to manage a life of illness and fatigue. It’s not complicated to be healthy, to be vital, to be proactive and to have a life you love - it’s a matter of choice. The first step is to change your mind, to change your thinking and allocate your energy to achieving what you want, vs. what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality – but they most likely are. Likewise, many people today have lost sight of the importance of physical activity to our health and wellbeing. We have to make these decisions priorities, and give it the same, if not more importance, as “picking up the dry-cleaning”, or any other excuse you may use. Try making a few healthier choices this month, stick with them, and see how you feel!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Four Easy Stretches for Golfers
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Massage Therapy for Low Back Pain & Fatigue
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
FOUR FRESH FOODS FOR YOUR FRIDGE
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
Tuesday, April 2, 2013
Lifewise Health & Wellness Bulletin - April 2013
Spring has finally sprung, and with the new season comes several new things at Lifewise. I am happy to announce the addition of a new Iyengar Yoga Teacher to the team: Gaye Barter. She will be offering day-time/all-level classes on Tuesdays, Thursdays and Fridays to start, but is hoping to expand her classes as the practice grows. Dennis, Stephanie, Susan, and Gaye are excited to have you join them for one of their regular classes. We are hoping to offer some specialized Monday evening workshops – details to follow. If you are looking to spruce up your work-out, Julia would be happy to work with you in a one-on-one session. As always, Mark or Neive 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
All of us here at Lifewise Health & Wellness are excited to announce the addition of our newest member to the team, Certified Iyengar Yoga Teacher, Gaye Barter. Please extend a warm welcome to her the next time you are in the studio!
Gaye began teaching in the health and wellness field over 27 years ago, first as a fitness instructor and then as a personal trainer. She has been teaching Iyengar yoga for the past 15 years and has travelled five times to India to study with the Iyengar family at the Ramamani Iyengar Memorial Yoga Institute in Pune.
Gaye is now an assessor for the Iyengar Yoga Association of Canada. She is passionately devoted to her practice of yoga and the exploration of self. Through inquiry and observation, she aims to help students experience yoga as a way of developing awareness, clarity and wholeness.
Gaye will be offering daytime Iyengar Classes suitable for all levels starting in April. SEE OUR CLASS SCHEDULE FOR DETAILS!
URGENT RALLY April 9th, noon – 1pm @ St Lawrence Market Stop Monsanto’s genetically modified (GM) alfalfa registration in Eastern Canada.
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Am I too stiff for yoga?
Dennis Newhook, Certified 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, Certified 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.
Tips for Back-Smart Gardening
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
Tuesday, March 5, 2013
Lifewise Health & Wellness Bulletin - March 2013
It may not feel like it yet, but spring is right around the corner. 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, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
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, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
Yours In Health,
Dr. Karen Baker
Building Healthy Bridges: Side Bridge
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Gingerbread Cookie Tea
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
Improving Circulation with Yoga
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
Friday, February 8, 2013
Lifewise Health & Wellness Bulletin - February 2013
My brother calls the Winter Blues the Februaries. It is common for us to get down in the middle of winter when it is dreary and cold outside. I have posted this story before, but I love it, and I think at this time of year we often need a reminder 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?’
Yours in Health, Dr. Karen Baker
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?’
Yours in Health, Dr. Karen Baker
Lifewise Health & Wellness would like to take this opportunity to welcome Susan Ivimey, Certified Yoga Teacher, to our team!
Susan first discovered yoga at a young age, practicing with her mother at home in rural Newfoundland. A dedicated lifelong practitioner; she completed her 200-hour Hatha/Vinyasa certification under Kathryn Beet and Patricia White, and has taken additional training in Restorative and Therapeutic yoga.
Susan's slowly flowing classes are open to all levels and abilities, with skillful hands-on assists to calm the mind and intelligent sequencing to invigorate the body.
Come by and check out her classes on Wednesdays at 5:30pm & 6:30pm starting February 20th!
STAYING ON TRACK WHEN IT’S COLD OUTSIDE
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Soak Your Stress Away
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
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