Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. Our Spring Schedule is now set and classes start April 11th. Dennis, Paul and Julia are excited to have you join them for one of their classes – be it yoga, tai chi, or fit and healthy. I am also excited to announce the addition of a new chiropractor to the team: Dr. Suzanne Crix. She will be available for treatments on Tuesdays, Thursdays and Saturdays to start, but is hoping to expand her hours as the practice grows. As always, Mark or Megan will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
Wednesday, April 6, 2011
Welcome! Dr. Suzanne Crix
We are excited to announce the arrival of a new member of the Lifewise team: Dr. Suzanne Crix who will be joining us April 1st, 2011. Wecome Dr. Crix!
Dr. Crix received her Doctorate of Chiropractic degree in 1996 from the Canadian Memorial Chiropractic College after completing a diploma in Athletic Therapy and an honours degree in Life Sciences from Queen’s University. She practiced chiropractic in Australia for 2 years before returning home to Leaside to start her own practice and raise a family.
She encourages her patients to ask questions because educated patients are the healthiest patients. She believes that good health comes from within through healthy lifestyle choices. Her philosophy on health drives everything she does from the services she provides her practice members to the continuing education she pursues. Dr. Suzanne has studied and trained with some of the world’s most advanced chiropractors, clinicians and authorities on spinal health and healing strategies.
We are excited to announce the arrival of a new member of the Lifewise team: Dr. Suzanne Crix who will be joining us April 1st, 2011. Wecome Dr. Crix!
Dr. Crix received her Doctorate of Chiropractic degree in 1996 from the Canadian Memorial Chiropractic College after completing a diploma in Athletic Therapy and an honours degree in Life Sciences from Queen’s University. She practiced chiropractic in Australia for 2 years before returning home to Leaside to start her own practice and raise a family.
She encourages her patients to ask questions because educated patients are the healthiest patients. She believes that good health comes from within through healthy lifestyle choices. Her philosophy on health drives everything she does from the services she provides her practice members to the continuing education she pursues. Dr. Suzanne has studied and trained with some of the world’s most advanced chiropractors, clinicians and authorities on spinal health and healing strategies.
Am I too stiff for yoga?
Dennis Newhook, Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
Dennis Newhook, Iyengar Yoga Teacher
One of the most common things people say to me when they hear I am a yoga teacher is "oh, I'm too stiff for yoga!"
As an Iyengar yoga teacher, such a statement sounds like a response based upon a misleading image of yoga often presented by Hollywood and the fitness industry (e.g. product advertisements featuring contortionists; celebrities seeking eternal youth and longer legs through yoga; scantily-clothed individuals sweating it out in mirror-lined rooms while instructors shout directions through a loudspeaker; instructional yoga DVDs promising everything from fewer wrinkles to buns of steel, many of which are made by last year's aerobics instructors turned yogis overnight still pushing their fitness mantra of "no pain, no gain”). It's an intimidating image indeed!
While yoga can certainly be integrated into a fitness program and applied within a variety of settings, Iyengar yoga classrooms will look nothing like the images of yoga presented in mainstream media.
Iyengar yoga teaches students in a systematic order, honouring bodily limitations or injuries. Postures are often modified to meet the needs of students. Props, such as chairs, blocks, or straps, enable students to work safely.
To address the question in the title of this article: NO, you aren't too stiff for yoga. On the contrary, the stiffer you are, the more you stand to benefit from a practice that teaches you to restore motion to stiff joints and length to shortened muscles.
While students definitely notice their stiffness during class, they also notice that yoga helps with increased co-ordination, awareness, balance, strength, and confidence. Flexibility will surely improve, but it really is a by-product of practice, not the goal, and in no way a barrier.
How green are your feet?
Dr Karen Baker, BSc, DC
According to a series of reports on climate change, published by WHO, the health risks of global warming are becoming a growing concern. Currently, these health risks are greatest in the poorest countries that contribute least to greenhouse gas emissions. Industrialized countries (Canada being one of the worst culprits) contribute most to the problems through their use of transport, energy, water, their dietary choices, and waste management.)
As climate patterns change, droughts and flooding will become more common; both interfere with growing seasons especially in countries already prone to such disasters. Disease such as malaria, diarrhoea and malnutrition already take 3 million lives annually. These diseases are highly sensitive to climatic changes making them important global health concerns.
Reducing the impact of human activities is essential to the health of our planet and its inhabitants. Although 55 % of our carbon footprint is related to services provided to us, or on our behalf, there is a lot we can do as individuals to reduce greenhouse gas emissions. You will find that these actions can be beneficial to your health as well as your environment. Here are a few things you can do to offset your carbon footprint and reap some health benefits:
Go for a run instead of driving to the gym
Car pool to school or to work
Take the train instead of the plane
Walk, cycle or take public transport
By decreasing our dependence on motorized vehicles we will reduce road accidents and lower air pollution (implicated in heart and lung disease). The health benefits of increasing physical activity are many. By walking or cycling to our destination whenever we can we help ourselves avoid obesity, type 2 diabetes, heart disease, and others.
Decrease meat consumption - try one meat-free day / week.
Food production is major contributor to greenhouse gas emissions. Reducing consumption of meat and dairy products will lower CO2 and methane emissions. Consuming only one food serving (75g) of meat daily can reduce your carbon footprint while giving you the nutrition you require. An imbalanced diet, too high in animal fats is a major player in many of Western Society’s current health problems.
Buy local & choose organic
On average the food in your supermarket travels 1,500 miles from the field to the store. Buying local produce would reduce your carbon footprint by reducing food miles. Organic products are not grown with petroleum based fertilizers and pesticides – the health implications of ingesting these chemicals is a growing concern.
Dr Karen Baker, BSc, DC
According to a series of reports on climate change, published by WHO, the health risks of global warming are becoming a growing concern. Currently, these health risks are greatest in the poorest countries that contribute least to greenhouse gas emissions. Industrialized countries (Canada being one of the worst culprits) contribute most to the problems through their use of transport, energy, water, their dietary choices, and waste management.)
As climate patterns change, droughts and flooding will become more common; both interfere with growing seasons especially in countries already prone to such disasters. Disease such as malaria, diarrhoea and malnutrition already take 3 million lives annually. These diseases are highly sensitive to climatic changes making them important global health concerns.
Reducing the impact of human activities is essential to the health of our planet and its inhabitants. Although 55 % of our carbon footprint is related to services provided to us, or on our behalf, there is a lot we can do as individuals to reduce greenhouse gas emissions. You will find that these actions can be beneficial to your health as well as your environment. Here are a few things you can do to offset your carbon footprint and reap some health benefits:
Go for a run instead of driving to the gym
Car pool to school or to work
Take the train instead of the plane
Walk, cycle or take public transport
By decreasing our dependence on motorized vehicles we will reduce road accidents and lower air pollution (implicated in heart and lung disease). The health benefits of increasing physical activity are many. By walking or cycling to our destination whenever we can we help ourselves avoid obesity, type 2 diabetes, heart disease, and others.
Decrease meat consumption - try one meat-free day / week.
Food production is major contributor to greenhouse gas emissions. Reducing consumption of meat and dairy products will lower CO2 and methane emissions. Consuming only one food serving (75g) of meat daily can reduce your carbon footprint while giving you the nutrition you require. An imbalanced diet, too high in animal fats is a major player in many of Western Society’s current health problems.
Buy local & choose organic
On average the food in your supermarket travels 1,500 miles from the field to the store. Buying local produce would reduce your carbon footprint by reducing food miles. Organic products are not grown with petroleum based fertilizers and pesticides – the health implications of ingesting these chemicals is a growing concern.
I can’t meditate!
Paul Lara, Tai Chi Instructor
Have you ever felt like this? Of course you have – me too.
Most of us have brains that bounce all over the place; this can be both a blessing and a curse – a quick switching attention span allows us to process a lot of information coming our way, but can also hamper our productivity and increase stress levels.
Meditation is an effective way of dealing with mental overload – it can help us become less reactive and more productive. However, the idea of calmly sitting in meditation for hours may seem impractical and out of reach for most; what we need is to be reasonable in our approach as a novice.
I think many people limit meditation to a categorical ideal. We want too much too soon. Images of serene monks in distant lands where birds are singing and all is not necessarily what has to be like for you. We don’t have to rely on incense, fluffy pillows or dogma. This isn’t about emptying our thoughts or becoming like the Buddha.
Meditation is a life practice - for your stress, for your relationships, for your moment. Think of it as a tool, not a teleport service. Day by day we learn to sharpen our skills and incorporate them into our life.
Make it simple. Focus on the basics.
Start off by aligning your posture and work towards balancing the physical body using the breath. The balance between tension and relaxation is how we begin. Simple.
Setting aside just 5 minutes of your day is a great way to establish your practice. But it’s important to make it routine so that your biological rhythms (as well as your habits) become consistent.
Meditation can look and feel many different ways. It’s a technique that can help you feel more centered, grounded and adaptable.
Practices such as QiGong, Martial Arts, Reiki or Zazen, all incorporate meditative practices and teach you how to deal with life’s stressors one moment at a time. Any of these techniques can be a great way to start to incorporate meditation into your everyday life. Meditation should be practical.
Paul Lara, Tai Chi Instructor
Have you ever felt like this? Of course you have – me too.
Most of us have brains that bounce all over the place; this can be both a blessing and a curse – a quick switching attention span allows us to process a lot of information coming our way, but can also hamper our productivity and increase stress levels.
Meditation is an effective way of dealing with mental overload – it can help us become less reactive and more productive. However, the idea of calmly sitting in meditation for hours may seem impractical and out of reach for most; what we need is to be reasonable in our approach as a novice.
I think many people limit meditation to a categorical ideal. We want too much too soon. Images of serene monks in distant lands where birds are singing and all is not necessarily what has to be like for you. We don’t have to rely on incense, fluffy pillows or dogma. This isn’t about emptying our thoughts or becoming like the Buddha.
Meditation is a life practice - for your stress, for your relationships, for your moment. Think of it as a tool, not a teleport service. Day by day we learn to sharpen our skills and incorporate them into our life.
Make it simple. Focus on the basics.
Start off by aligning your posture and work towards balancing the physical body using the breath. The balance between tension and relaxation is how we begin. Simple.
Setting aside just 5 minutes of your day is a great way to establish your practice. But it’s important to make it routine so that your biological rhythms (as well as your habits) become consistent.
Meditation can look and feel many different ways. It’s a technique that can help you feel more centered, grounded and adaptable.
Practices such as QiGong, Martial Arts, Reiki or Zazen, all incorporate meditative practices and teach you how to deal with life’s stressors one moment at a time. Any of these techniques can be a great way to start to incorporate meditation into your everyday life. Meditation should be practical.
Wednesday, March 2, 2011
Lifewise Health & Wellness Bulletin - March 2011
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 (like our March Madness Boot Camp), de-stress with a relaxing massage or Reiki treatment, or talk to Sarah about healthy ways enjoy some springtime treats.
Yours In Health,
Dr. Karen Baker
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 (like our March Madness Boot Camp), de-stress with a relaxing massage or Reiki treatment, or talk to Sarah about healthy ways enjoy some springtime treats.
Yours In Health,
Dr. Karen Baker
BOOT CAMP
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
During the cold winter months many of us have a tendency to hibernate and throw out our daily exercise routines, but the importance of regular daily exercise should not be forgotten; not only can it lower our risk of heart disease or of developing Type II Diabetes; it helps control weight (decreasing the stresses and strains on the spine and other joints); increases muscle strength; helps us maintain our independence as we age; and much more. Movement is life - and when we stop moving our body, muscles stiffen and weaken, joints freeze up, and pain increases. Regular exercise improves appearance and self-esteem, lifts spirits, and provides added energy to our bodies.
To help you get back in the exercise groove this spring, Lifewise is holding a March Madness Boot Camp – in the Fit & Healthy style, of course.
Monday and Wednesday evenings and Saturday mornings, join instructor Julia Pilliar (Kinesiologist, Certified Personal Trainer and Holistic Life Coach) for a heart pumping, calorie burning, muscle toning workout. As usual Julia will bring her signature style using FUNCTIONAL exercises to help you build the strength that you need to live your life (not just isolated muscle bulk that looks pretty, but does nothing) and CORRECTIVE exercises aimed to equalize muscular imbalances that can lead to injury.
To get you started, we are offering a 5 class pass for only $25!
Call the office for more details.
Another Dirty Dozen...
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.
We now know enough about the long-term consequences of ingesting these powerful chemicals to realize that we must make some changes to how we shop and eat to minimize our consumption of pesticides.
According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the those that do not . If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA, as well as the “cleanest fifteen”. This list reflects measurable pesticide residues on the parts of the foods normally consumed after being washed and peeled. These lists change for year to year.
The 2010 Dirty Dozen Foods List (*buy these in certified organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)
The Clean 15 List (*these are the least contaminated with pesticides)
1. Onions
2. Sweet Corn
3. Mangos
4. Asparagus
5. Cabbage
6. Cantaloupe
7. Grapefruit
8. Honeydew Melon
9. Avocado
10. Pineapple
11. Sweet Peas
12. Kiwi
13. Eggplant
14. Watermelon
15. Sweet Potato
Managing Healthy Cholesterol Levels
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
Sarah Dobec, Holistic Nutritionist
Are you afraid to eat an egg because of its cholesterol content? Well what if I told you that the stress around your daily decisions could also be contributing to your rising cholesterol levels?
For years we have directly linked dietary cholesterol with serum cholesterol. It is important to be aware of what we put in our mouths on a daily basis and yes, to a certain degree dietary cholesterol will contribute to your serum cholesterol but there are many other contributing factors.
Raised serum cholesterol is a symptom of an imbalance in the body. Cholesterol is created in the liver and distributed through the body for a variety of essential reasons. Cholesterol is:
- the foundation of every hormone
- an essential part of every cell structure needed for proper brain and nerve function
- an antioxidant in the body.
Therefore, it is important for us to consider the root cause of high cholesterol levels. Why is our body producing more cholesterol than is considered healthy? Some root causes could be:
* High stress levels - Adrenaline is a hormone so when our stress levels are high, our cholesterol needs go up.
* Inflammation in the body - When we experience inflammation cells are damaged and require cholesterol to be repaired. Inflammation is a common ailment in North America. When we address inflammation we often see remarkable improvements in health.
* Lack of exercise and fibre in the diet. Exercise is essential for overall health and can contribute to lowering serum cholesterol. Fibre will help collect and remove cholesterol from the body.
Recommendations:
Eat a diet high in vegetable, fruit, whole grains, essential fatty acids, water and fibre. Eat moderately - organic meat, poultry and dairy products.
Exercise every day.
Address stress - easy to say, not so easy to do. Make this a priority.
Ensure you are getting enough vitamin C, as well as other anti-oxidants from fresh fruit and vegetables.
Talk to your health care providers about your concerns around cholesterol and create a plan to manage healthy levels and a healthy life!
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