January is naturally the time of year when we reflect, make plans and inevitably want to live a healthier lifestyle. Change can be daunting but we are all capable of making changes if we have a reasonable plan.
It is no secret that drinking more water, eating more whole foods, fruits, vegetables, whole grains and getting exercise are the habits we should form to be healthy, just read any TOP 10 list in a health magazine. The key is to make sure that the changes you are making are realistic based on your current lifestyle. You need a plan that works for you.
As a new member of the Lifewise team I would like to invite you to pop in, introduce yourself and talk to me about your health goals in a complimentary 15 minute session.
I am in the office Wednesdays and Fridays from 12-7pm. Call the front office for an appointment. I look forward to meeting you.
Sarah Dobec, CNP
Saturday, January 16, 2010
Wednesday, December 9, 2009
Lifewise Holiday Hours
Holiday Hours
Chiropractic
Dr. Karen Baker
Mon. Dec. 21: 10am-2pm
Dec. 22 – 29: out of office
Wed. Dec. 30: 10am-2pm
Dec. 31 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Massage Therapy
Dennis Newhook, RMT
Dec. 21 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Nicole Zingel, RMT
Dec. 23, 25 & Jan. 1: out of office
Wed. Dec. 30: 10am-6pm
Wed. Jan 6: returns to regular hours
Chiropractic
Dr. Karen Baker
Mon. Dec. 21: 10am-2pm
Dec. 22 – 29: out of office
Wed. Dec. 30: 10am-2pm
Dec. 31 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Massage Therapy
Dennis Newhook, RMT
Dec. 21 – Jan. 4: out of office
Tues. Jan. 5: returns to regular hours
Nicole Zingel, RMT
Dec. 23, 25 & Jan. 1: out of office
Wed. Dec. 30: 10am-6pm
Wed. Jan 6: returns to regular hours
Lifewise Supports the Daily Bread Food Bank
Lifewise Health & Wellness Supports:
The Daily Bread Food Bank
Please join us in supporting a very important cause this holiday season. Throughout the month of December we will be collecting donations of non-perishable food items for The Daily Bread Food Bank.
Most Needed Items:
peanut butter
canned fruits & veggies
dried pasta & tomato sauce
rice
lentils & beans
canned fish & meat
powdered, canned or tetra pack milk
baby formula & baby food
cans of soup or hearty stew
Please help us share the gift of better health!
The Daily Bread Food Bank
Please join us in supporting a very important cause this holiday season. Throughout the month of December we will be collecting donations of non-perishable food items for The Daily Bread Food Bank.
Most Needed Items:
peanut butter
canned fruits & veggies
dried pasta & tomato sauce
rice
lentils & beans
canned fish & meat
powdered, canned or tetra pack milk
baby formula & baby food
cans of soup or hearty stew
Please help us share the gift of better health!
Welcome to Lifewise, Nicole Zingel & Sarah Dobec!
I would like to take this opportunity to extend a warm welcome to two new practitioners who have recently joined our clinic: Registered Massage Therapist - Nicole Zingel, and Holistic Nutritionist - Sarah Dobec. Welcome to Lifewise girls, we are excited to have you on the team!
On another note, as some of you already know JoAnn has been offered a teaching position with the Shiatsu School of Canada, and will be leaving Lifewise. Although we are sad to see her go, we know this is a great opportunity for her and we wish her the best success in her new roll. JoAnn, be sure to come visit often!
To all of our patients, we would like to wish you a safe and enjoyable holiday season!
Yours In Health,
Dr. Karen Baker
On another note, as some of you already know JoAnn has been offered a teaching position with the Shiatsu School of Canada, and will be leaving Lifewise. Although we are sad to see her go, we know this is a great opportunity for her and we wish her the best success in her new roll. JoAnn, be sure to come visit often!
To all of our patients, we would like to wish you a safe and enjoyable holiday season!
Yours In Health,
Dr. Karen Baker
Exercise for the Holidays (Julia Pilliar, BKin, CPT)
Coming upon the holiday season, many people inquire about how to exercise to maximize caloric output and justify a few extra treats at holiday gatherings. Let’s start off with some basics. Each pound of body fat is equivalent to 3500 calories. To maintain your current weight, your daily caloric expenditure (through basal metabolic rate, or BMR, the thermic effect of food, and daily activity) must equal your daily caloric intake from food. I recommend eating to your appetite and making smart food and exercise choices to feel best.
If you are a regular exerciser already, the biggest ‘bang for your buck’ to keep your metabolism high during the holidays is to engage in cardiovascular interval training (where you increase the intensity for short bursts, 1-2 minutes, and then recover by dropping the intensity to a more moderate pace to allow your heart rate to return to normal) and full-body strength training exercises (at an intensity where you can complete between 8-12 repetitions before fatigue sets in).
Cardiovascular exercise should be performed at least 5 days per week, for a minimum of 30 minutes. For weight loss, this may be increased to 45 minutes. Strength training should be performed 2-3 days per week, making sure to leave a day in between sessions for recovery processes. Strength training keeps metabolism elevated for longer periods of time than other forms of activity. Increasing your activity level, or working a bit harder at the gym, can on occasion justify the extra dietary indulgence. With whatever activity you choose to perform, always be sure to stretch well afterwards to facilitate proper recovery and posture!
If you are a regular exerciser already, the biggest ‘bang for your buck’ to keep your metabolism high during the holidays is to engage in cardiovascular interval training (where you increase the intensity for short bursts, 1-2 minutes, and then recover by dropping the intensity to a more moderate pace to allow your heart rate to return to normal) and full-body strength training exercises (at an intensity where you can complete between 8-12 repetitions before fatigue sets in).
Cardiovascular exercise should be performed at least 5 days per week, for a minimum of 30 minutes. For weight loss, this may be increased to 45 minutes. Strength training should be performed 2-3 days per week, making sure to leave a day in between sessions for recovery processes. Strength training keeps metabolism elevated for longer periods of time than other forms of activity. Increasing your activity level, or working a bit harder at the gym, can on occasion justify the extra dietary indulgence. With whatever activity you choose to perform, always be sure to stretch well afterwards to facilitate proper recovery and posture!
Water Works (Sarah Dobec, BA, CNP)
Water is fundamental to all life and to your health. This is not ground breaking news, we all know we need to drink water; unfortunately most of us don’t drink enough.
Water is used in almost every function of the body, digestion, absorption, circulation and elimination. It is essential for assisting nutrients into the body and toxins out. You can imagine then, if we do not drink enough water, the impact it can have on our health.
Dehydration is a chronic health issue even in countries like Canada where fresh water is a primary resource. Dehydration can disguise itself as fatigue, a headache, moodiness, hunger and a variety of other symptoms.
There are many factors affecting your personal water needs; climate, diet, body size and health status. Here is a calculation that will give you a general idea:
Body weight (lbs) ÷ 2 = the number of ounces of water you require in one day.
Consuming enough water can help alleviate symptoms of arthritis, fatigue, dry skin, muscle cramping and many other aches and pains. Try starting your day with 2 glasses of water, then pay attention to how differently your day unfolds. You should feel more alert and ready to go! New, healthy habits take time to form so try reminding yourself with notes around the house and office and carry water with you wherever you go.
Water is used in almost every function of the body, digestion, absorption, circulation and elimination. It is essential for assisting nutrients into the body and toxins out. You can imagine then, if we do not drink enough water, the impact it can have on our health.
Dehydration is a chronic health issue even in countries like Canada where fresh water is a primary resource. Dehydration can disguise itself as fatigue, a headache, moodiness, hunger and a variety of other symptoms.
There are many factors affecting your personal water needs; climate, diet, body size and health status. Here is a calculation that will give you a general idea:
Body weight (lbs) ÷ 2 = the number of ounces of water you require in one day.
Consuming enough water can help alleviate symptoms of arthritis, fatigue, dry skin, muscle cramping and many other aches and pains. Try starting your day with 2 glasses of water, then pay attention to how differently your day unfolds. You should feel more alert and ready to go! New, healthy habits take time to form so try reminding yourself with notes around the house and office and carry water with you wherever you go.
Thursday, November 12, 2009
HEALTHY IMMUNITY WORKSHOP
Join Holistic Nutritionist, Sarah Dobec, on Wednesday, November 25th to learn more about how our immune system works and what we can do to be resilient to the flu and colds.
We will:
- Explore the immune system and how it works
- Discuss foods and habits we should avoid during cold and flu season
-Focus mostly on foods and habits that we should adopt to maintain our health year round
- Cover supplements to help boost our immunity
Date: Wednesday, November 25th
Time: 7:00 pm – 8:00pm
Location: Lifewise – 2034 Yonge Street
Please RSVP to reserve your spot:
416.482.3340
We will:
- Explore the immune system and how it works
- Discuss foods and habits we should avoid during cold and flu season
-Focus mostly on foods and habits that we should adopt to maintain our health year round
- Cover supplements to help boost our immunity
Date: Wednesday, November 25th
Time: 7:00 pm – 8:00pm
Location: Lifewise – 2034 Yonge Street
Please RSVP to reserve your spot:
416.482.3340
I have had a lot of questions regarding the H1N1 vaccine, as well as the seasonal flu shot this year - not surprising considering the recent media hysteria. There is a lot of controversy surrounding this topic; and, this is one of those decisions we each have to make for ourselves. All I can recommend is that you make sure you have all the facts, and try to make a rational and informed decision. Here are some links providing different viewpoints: www.who.int (World Health Organization); www.nvic.org (National Vaccine Information Center). Whichever direction you choose regarding vaccination, there are many things you can do to boost your immune system naturally: eat nutritious food, stay hydrated, stay active, get plenty of sleep, flush the mucous membranes neti pot and gargling with salt water, and wash your hands often.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
TCM’s Role in Your Immunity
JoAnn Alafriz, BSc, Dipl ST, Dipl Ac
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
I always feel compelled to write about our immune system this time of year. This year it is not only the seasonal flu that concerns us, but also the H1N1 virus.
I would like to address how Traditional Chinese Medicine (TCM) views our immune system in regards to Qi.
Qi, our vital energy moves throughout our body. If Qi is prosperous there is health, if it is weak there is disease. If it is balanced, there is well-being. There are different types of Qi; they vary in how the body uses them and how Qi deficiencies can cause imbalances.
A healthy immune system is to have strong Jing (essence) and Zheng (postnatal) Qi. We are born with a finite amount of Jing. A fast-paced lifestyle with little sleep depletes one’s Jing. This makes one tired and susceptible to Pathogenic invasion. Zheng Qi is replenished through the air and food. Air quality is important, as is the quality of the foods we ingest. The ability to fight off Pathogens is indicative of the strength of our Zheng Qi.
Wei Qi protects the body against Pathogens. It is our first line of defence. It circulates outside the channels within the skin and muscles. A person with a Wei Qi deficiency may experience frequent colds and/or infections.
Ying Qi nourishes the internal organs and the whole body. It is our second line of defence against Pathogens, as it lies deeper than Wei Qi. It flows within the blood vessels and channels of our body. Ying Qi is activated whenever a needle is inserted into an acupuncture point.
TCM and Acupuncture aid the body in strengthening the Qi and expelling the Pathogens. Suggestions to diet, supplements, herbs and lifestyle are given in each specific case.
A Healthy Relationship with Food
Dr. Karen Baker, BSc, DC
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
You may have heard the old adage, “You are what you eat”; it’s not as corny as it sounds. Every day, you are building thousands of new cells and enzymes for your heart, blood, lungs, bones, skin, and muscles, etc.. The building blocks for these tissues come from the food you eat; therefore, what you eat does, actually, determine your physical and chemical make-up.
More than that, if you swallow a multivitamin, and see it excreted in a bowel movement… intact, you can be sure you have absorbed very little of the nutrients in it. The nutrients from your food must be digested properly and absorbed in your bloodstream in order to do you any good.
Further, getting these nutrients from the time of digestion to the formation of different cells, enzymes, fluids, and tissues is another sophisticated process. The nervous system alerts different parts of the body of the various needs, for healing, growth, maintenance or regular replacement.
Choosing a variety of the right foods - rich in nutrients, and in the right proportions – are the first steps towards a healthier body and improved vitality.
Tips for a healthy diet: Keep it simple - eat raw or minimally cooked fruits and vegetables, and AVOID processed foods. (If it wasn’t food 100 years ago, it’s probably not food now.) Use moderation - larger portion sizes is the number 1 cause of obesity in North America. Graze, don’t gorge - 5 or 6 small meals throughout the day are easier to digest than 1 or 2 big meals.
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