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.

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.

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.

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

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!

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.

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!