Eating Right for Cancer Prevention!
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Tuesday, May 11, 2010
Monday, April 5, 2010
Lifewise Health & Wellness Bulletin - April 2010
Eating correctly, getting active and becoming healthy can seem daunting and like a lot of work to you. But really, it's no more work than managing a life of illness and fatigue. It’s not hard to be healthy, to be vital, to be proactive and to have a beautiful body, it’s a choice. Once you get started, you'll see it's not as hard as you thought to maintain healthy habits. Change is intimidating and can seem impossible, but you can change your mind, change your thinking and focus your energy on achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and depleted vitality. Life is movement and movement is life!
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
The WHOLE Shebang
(Sarah Dobec)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.
Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.
Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.
“Food that lacks life, cannot sustain life” (Dr Rowland)
Trainer Tips – Stress & Exercise
(Julia Pilliar)
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.
Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.
If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.
For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.
Point to Ponder
(Paul Lara)
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.
Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.
Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.
From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.
Monday, March 1, 2010
Lifewise Health & Wellness Bulletin - March 2010
After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation. Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, try some of Julia’s tips for healthy vacationing, or talk to Sarah about healthy ways to enhance the body’s natural systems for flushing out toxins.
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!
Yours In Health,
Dr. Karen Baker
Health & Wellness Talks – Wednesdays @ 6pm
Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
& Julia Pilliar - Kinesiologist, Trainer
March 3rd: Exercise & Mood: How activity makes you FEEL good
COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Admission: $5 – all proceeds will go to charity.
Give Your Body a TRUE Vacation
Julia Pilliar
Vacations and „Staycations‟ are great ways to rejuvenate during winter months. However, a week of indulgence and inactivity can leave your body in need of another holiday. Good nutrition and adequate movement is essential to work toxins out of our systems and replenish energy. Here are some tips for a healthy and nourishing holiday whether at home or abroad.
1. Drink lots of (clean) water! This will keep your bowels happy – which has a significant effect on how you feel – and will keep you hydrated and ready for play.
2. Make your vacation an active one. Plan a new adventure each day that piques your interest and forces your body to move. Take advantage of resort services such as salsa lessons and yoga. If at home, try a new exercise class or recruit some friends to start a walking group.
3. Get as much sleep as your body desires – the hours between 10pm and 6am are optimal for repairs to body and mind.
4. Be aware of your diet, as this can be even more important than activity. Avoid going back for seconds at the buffet, or helping yourself to desert every day, and indulging in sugar-filled alcoholic beverages. Try to eat as you would (or better than) at home. If at home, learn some new recipes and freeze extras for busy times in the future.
5. Take time for yourself each day to engage in deep breathing activities and/or meditation.
6. Laugh and socialize daily and allow yourself a mental vacation – leave the office and other stressors behind; focus your mind on the present and how relaxed and content you feel.
7. Indulge your mind in a hobby you haven‟t had time to enjoy recently. Or try a new hobby like playing an instrument, painting, writing... tap into your creative juices.
Bon Voyage!
Vacations and „Staycations‟ are great ways to rejuvenate during winter months. However, a week of indulgence and inactivity can leave your body in need of another holiday. Good nutrition and adequate movement is essential to work toxins out of our systems and replenish energy. Here are some tips for a healthy and nourishing holiday whether at home or abroad.
1. Drink lots of (clean) water! This will keep your bowels happy – which has a significant effect on how you feel – and will keep you hydrated and ready for play.
2. Make your vacation an active one. Plan a new adventure each day that piques your interest and forces your body to move. Take advantage of resort services such as salsa lessons and yoga. If at home, try a new exercise class or recruit some friends to start a walking group.
3. Get as much sleep as your body desires – the hours between 10pm and 6am are optimal for repairs to body and mind.
4. Be aware of your diet, as this can be even more important than activity. Avoid going back for seconds at the buffet, or helping yourself to desert every day, and indulging in sugar-filled alcoholic beverages. Try to eat as you would (or better than) at home. If at home, learn some new recipes and freeze extras for busy times in the future.
5. Take time for yourself each day to engage in deep breathing activities and/or meditation.
6. Laugh and socialize daily and allow yourself a mental vacation – leave the office and other stressors behind; focus your mind on the present and how relaxed and content you feel.
7. Indulge your mind in a hobby you haven‟t had time to enjoy recently. Or try a new hobby like playing an instrument, painting, writing... tap into your creative juices.
Bon Voyage!
Some Honest Feedback
Paul Lara
Appearing healthy, with fixed attention to a well defined physique, and BEING healthy are not one in the same. Psychologically, physically and environmentally, health should be assessed from an honest and objective standpoint.
Rather than “How do I look”? Ask yourself “How effective is my personal health program?”
- How efficiently does my body eliminate waste?
- Am I calm and focused under pressure?
- Do I easily adapt to changes in my environment?
(This includes changing of seasons.)
- How often do I get sick?
- And when I do get sick, how quickly do I recover?
Truthful answers to these questions will tell you a lot about how effectively your current routine is managing your health.
Practices such as Qi Gong, Meditation and Yoga teach you to take an sincere look inside and regularly assess your true state of health.
Incorporating mind and body, these practices help you build the
Appearing healthy, with fixed attention to a well defined physique, and BEING healthy are not one in the same. Psychologically, physically and environmentally, health should be assessed from an honest and objective standpoint.
Rather than “How do I look”? Ask yourself “How effective is my personal health program?”
- How efficiently does my body eliminate waste?
- Am I calm and focused under pressure?
- Do I easily adapt to changes in my environment?
(This includes changing of seasons.)
- How often do I get sick?
- And when I do get sick, how quickly do I recover?
Truthful answers to these questions will tell you a lot about how effectively your current routine is managing your health.
Practices such as Qi Gong, Meditation and Yoga teach you to take an sincere look inside and regularly assess your true state of health.
Incorporating mind and body, these practices help you build the
How Many Joints Are In My Feet?
Dennis Newhook
Here's a clue: each foot contains 26 bones (7 bones in the ankle region, 5 long bones in the mid-foot and 14 bones in the toes). These bones create 33 joints where they interact with one another. This makes for an incredibly flexible structure with great strength which not only supports our body's weight, but propels us forward through life. Leonardo Da Vinci called the foot "a masterpiece of engineering and a work of art" -- if we all shared that view our often achy and tired feet might get the attention they deserve!
During the winter months, when the ground is cold, wet, and slippery and our feet are bundled up in heavy boots, the 33 joints of our feet do not have the opportunity to move through their full range of motion. Lack of motion coupled with the cold temperatures can cause the muscles of our feet to tighten and the joints to stiffen. A few simple measures can help keep your feet healthy and happy throughout the winter so that when the snow melts, Spring is not only in the air but also in your step.
Tips to help your feet survive the Winter: soaking the feet to mid-shin in a hot Epsom salt bath once or twice a week; self-massage on the feet improves circulation and mobility, plenty of moisturizer applied before bed helps with cracked dry feet (wear socks to protect bed sheets and retain moisture), daily stretching of the feet, toes, and ankles; for those who wear orthotics, make sure that the inserts stay dry and are periodically checked by your health professional; always check feet for cuts, rashes, calluses, which might be the early warning signs of a more serious foot condition.
Here's a clue: each foot contains 26 bones (7 bones in the ankle region, 5 long bones in the mid-foot and 14 bones in the toes). These bones create 33 joints where they interact with one another. This makes for an incredibly flexible structure with great strength which not only supports our body's weight, but propels us forward through life. Leonardo Da Vinci called the foot "a masterpiece of engineering and a work of art" -- if we all shared that view our often achy and tired feet might get the attention they deserve!
During the winter months, when the ground is cold, wet, and slippery and our feet are bundled up in heavy boots, the 33 joints of our feet do not have the opportunity to move through their full range of motion. Lack of motion coupled with the cold temperatures can cause the muscles of our feet to tighten and the joints to stiffen. A few simple measures can help keep your feet healthy and happy throughout the winter so that when the snow melts, Spring is not only in the air but also in your step.
Tips to help your feet survive the Winter: soaking the feet to mid-shin in a hot Epsom salt bath once or twice a week; self-massage on the feet improves circulation and mobility, plenty of moisturizer applied before bed helps with cracked dry feet (wear socks to protect bed sheets and retain moisture), daily stretching of the feet, toes, and ankles; for those who wear orthotics, make sure that the inserts stay dry and are periodically checked by your health professional; always check feet for cuts, rashes, calluses, which might be the early warning signs of a more serious foot condition.
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