It may not feel like it yet, but spring is right around the corner. 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, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
Yours In Health,
Dr. Karen Baker
Tuesday, March 5, 2013
Building Healthy Bridges: Side Bridge
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Gingerbread Cookie Tea
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
Improving Circulation with Yoga
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
Friday, February 8, 2013
Lifewise Health & Wellness Bulletin - February 2013
My brother calls the Winter Blues the Februaries. It is common for us to get down in the middle of winter when it is dreary and cold outside. I have posted this story before, but I love it, and I think at this time of year we often need a reminder of how our thoughts, words, and deeds affect our lives:‘A man and his young son were hiking in the mountains, when the boy suddenly lost his footing and slid down the steep mountain side. On his way down, the boy caught a tree root. The root kept the boy from falling onto the rocks at the bottom of a deep chasm thousands of feet below. Scared and embarrassed, the boy cried "you idiot!" A voice shot back "you idiot!"
A short time later, the father reached the boy and pulled him to safety. The boy told his father that while he was hanging onto that tree root - he heard someone call him an "idiot". "That was your echo", the father said. "Let me demonstrate. You are strong!" the father yelled. A voice echoed "You are strong!"
There is a universal law that says, whatever you say, think, or do - comes back to you. It's known as the "echo effect". If you project positive things in your thoughts, words and deeds - positive things will come back to you. If you lie, cheat, and steal...well, you know what you can expect. Being positive or being negative will come back to you. You can choose to do one or the other. Which will you choose?’
Yours in Health, Dr. Karen Baker
A short time later, the father reached the boy and pulled him to safety. The boy told his father that while he was hanging onto that tree root - he heard someone call him an "idiot". "That was your echo", the father said. "Let me demonstrate. You are strong!" the father yelled. A voice echoed "You are strong!"
There is a universal law that says, whatever you say, think, or do - comes back to you. It's known as the "echo effect". If you project positive things in your thoughts, words and deeds - positive things will come back to you. If you lie, cheat, and steal...well, you know what you can expect. Being positive or being negative will come back to you. You can choose to do one or the other. Which will you choose?’
Yours in Health, Dr. Karen Baker
Lifewise Health & Wellness would like to take this opportunity to welcome Susan Ivimey, Certified Yoga Teacher, to our team!
Susan first discovered yoga at a young age, practicing with her mother at home in rural Newfoundland. A dedicated lifelong practitioner; she completed her 200-hour Hatha/Vinyasa certification under Kathryn Beet and Patricia White, and has taken additional training in Restorative and Therapeutic yoga.
Susan's slowly flowing classes are open to all levels and abilities, with skillful hands-on assists to calm the mind and intelligent sequencing to invigorate the body.
Come by and check out her classes on Wednesdays at 5:30pm & 6:30pm starting February 20th!
STAYING ON TRACK WHEN IT’S COLD OUTSIDE
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Soak Your Stress Away
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Subscribe to:
Posts (Atom)