COMING SOON: Qigong Classes (Beginning the end of February – details to follow.)


Qigong is comprised of two words: "Qi" (energy or life force) and "Gong" meaning methods or exercise for strengthening or replenishing. Together, they translate roughly to breathe refinement or energy cultivation. This ancient practice is not only a wonderful low impact form of exercise and meditation; a regular Qigong practice can help you lower stress levels, control emotions, and increase self-awareness.


We would like to warmly welcome our new Qigong instructor, Zachary Lui, to the Lifewise Team. Zac has been a practitioner of Qigong and Meditation for many years; during this time he has apprenticed with various people within the discipline to hone his skills. Currently, he is in his final year of training to become a certified Acupuncturist. Zac brings his passion for working with others and living a balanced lifestyle together in his classes and has developed methods to make Qigong practical for the lay person. He has trained in Yang Style Taijichuan and Yin Style Baguazhang and has also run a year-long program on self-development as an instructor at the Quantum Life Science Institute. To date, many of the people he has trained report significant improvements in their life through the processes he teaches.

Try this simple lifestyle change with enormous health benefits...



Dennis Newhook, RMT & CYT



Commit to drinking water! Water aids in the transport of nutrients, detoxification, lubrication and cushioning. It maintains blood volume and aids in temperature regulation. It is the single most indispensable nutrient by far! Water makes up about 60% of the body’s weight and we begin to show signs of early dehydration (thirst, dry mouth, fatigue, headache, etc.) as soon as that figure begins to drop.



I find it helpful to fill a 1-litre container that I can use throughout the day to better monitor my intake. Seeing that container go down motivates me to keep drinking! The visual goal really helps. Like any new lifestyle change, it is best to start small: if you aren’t drinking any water, try for just a glass in the morning and one in the afternoon; gradually increase your intake each day.





Not sure how much water you really need? While your activity level, environment (temperature and humidity), and diet (including other beverages) all affect your required intake, most professionals agree that 2-litres/day is a good goal for healthy, active adults.



Here are a few suggestions if you struggle getting the water you need: try adding slices of citrus fruit (lemon, lime, or orange), cucumber, pineapple, or even mint leaves if you need a hint of flavour; start early – have your first glass before breakfast; if the taste of chlorine bothers you, let your water sit in a pitcher – the chlorine will evaporate; avoid storing your water in plastic containers – stainless steel or glass is best; be sure to regularly wash reusable bottles.

Lifewise Health & Wellness Bulletin - December 2013

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

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!

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

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.

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.

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!