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
Monday, March 1, 2010
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.
Friday, February 5, 2010
New Class Starting Soon: QiGong & Zen Meditation
Come join Paul Lara for QiGong & Zen Meditation Classes
With health as a foundation, this course makes use of ancient longevity exercises that increase core strength, improve posture and promote environmental adaptability. Founded on Daoist principles, these gentle forms focus on consciously moving Qi through the meridians of the body using meditative techniques, physical movement and breathing,
Incorporating mind and body, QiGong and Zen Meditation help build the structural blueprint for physical health and mental clarity. This class is beneficial for people of all ages and is easily adaptable to those with physical limitations.
Mondays 10 - 11 am
Saturdays 4 - 5 pm
6 week session: $90
Classes Begin Week of February 15th
With health as a foundation, this course makes use of ancient longevity exercises that increase core strength, improve posture and promote environmental adaptability. Founded on Daoist principles, these gentle forms focus on consciously moving Qi through the meridians of the body using meditative techniques, physical movement and breathing,
Incorporating mind and body, QiGong and Zen Meditation help build the structural blueprint for physical health and mental clarity. This class is beneficial for people of all ages and is easily adaptable to those with physical limitations.
Mondays 10 - 11 am
Saturdays 4 - 5 pm
6 week session: $90
Classes Begin Week of February 15th
February
February is a strange month in Toronto. We are in the middle of winter, often cooped up indoors, usually feeling stressed, depressed, or sorry for ourselves. If we don’t want to get sucked into a funk, we really need to put an effort into doing some things that will maintain a positive outlook and energy. As always, eating right and getting moving are integral to this process. On the other hand, if we seem to resemble the Tazmanian Devil these days, whirling through our daily tasks hardly breathing, we may need to take some time to slow down, center ourselves, and take a deep breath. Pay attention to yourself this month and see if you can find some balance.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Winter Blues got you down?
Sarah Dobec
Seasonal Affective Disorder (SAD) is a common mood disorder that occurs when our days are shorter and we get less exposure to sunlight.
Symptoms can vary from low energy and motivation, or cravings for more carbohydrates, to difficulty getting out of bed and moodiness. Most people in colder climates experience the ‘winter blues’ to some degree. The good news is there are plenty of things we can do to reduce the symptoms of SAD involving diet, lifestyle, supplements and mental preparation.
On Feb 24th, I will be giving a talk about this exact subject. If you suffer from SAD and want to alleviate the symptoms naturally, join us to learn some simple habits you can integrate into your lifestyle!
Seasonal Affective Disorder (SAD) is a common mood disorder that occurs when our days are shorter and we get less exposure to sunlight.
Symptoms can vary from low energy and motivation, or cravings for more carbohydrates, to difficulty getting out of bed and moodiness. Most people in colder climates experience the ‘winter blues’ to some degree. The good news is there are plenty of things we can do to reduce the symptoms of SAD involving diet, lifestyle, supplements and mental preparation.
On Feb 24th, I will be giving a talk about this exact subject. If you suffer from SAD and want to alleviate the symptoms naturally, join us to learn some simple habits you can integrate into your lifestyle!
Health & Wellness Talks – Wednesdays @ 6pm
Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Personal Trainer
February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood
COMING UP NEXT:
March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
& Julia Pilliar - Personal Trainer
February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood
COMING UP NEXT:
March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully
Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.
Trainer Tips: Posture Posits
Julia Pilliar
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:
1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.
2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.
3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.
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