If the mere thought of developing healthy habits seems daunting and like a lot of work to you, look at it this way: It’s really no more work than you are already doing to manage a life of illness and fatigue. It’s not complicated to be healthy, to be vital, to be proactive and to have a life you love - it’s a matter of choice. The first step is to change your mind, to change your thinking and allocate your energy to achieving what you want, vs. what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality – but they most likely are. Likewise, many people today have lost sight of the importance of physical activity to our health and wellbeing. We have to make these decisions priorities, and give it the same, if not more importance, as “picking up the dry-cleaning”, or any other excuse you may use. Try making a few healthier choices this month, stick with them, and see how you feel!
Yours In Health,
Dr. Karen Baker
Wednesday, May 1, 2013
Four Easy Stretches for Golfers
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Massage Therapy for Low Back Pain & Fatigue
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
FOUR FRESH FOODS FOR YOUR FRIDGE
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
Tuesday, April 2, 2013
Lifewise Health & Wellness Bulletin - April 2013
Spring has finally sprung, and with the new season comes several new things at Lifewise. I am happy to announce the addition of a new Iyengar Yoga Teacher to the team: Gaye Barter. She will be offering day-time/all-level classes on Tuesdays, Thursdays and Fridays to start, but is hoping to expand her classes as the practice grows. Dennis, Stephanie, Susan, and Gaye are excited to have you join them for one of their regular classes. We are hoping to offer some specialized Monday evening workshops – details to follow. If you are looking to spruce up your work-out, Julia would be happy to work with you in a one-on-one session. As always, Mark or Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
All of us here at Lifewise Health & Wellness are excited to announce the addition of our newest member to the team, Certified Iyengar Yoga Teacher, Gaye Barter. Please extend a warm welcome to her the next time you are in the studio!
Gaye began teaching in the health and wellness field over 27 years ago, first as a fitness instructor and then as a personal trainer. She has been teaching Iyengar yoga for the past 15 years and has travelled five times to India to study with the Iyengar family at the Ramamani Iyengar Memorial Yoga Institute in Pune.
Gaye is now an assessor for the Iyengar Yoga Association of Canada. She is passionately devoted to her practice of yoga and the exploration of self. Through inquiry and observation, she aims to help students experience yoga as a way of developing awareness, clarity and wholeness.
Gaye will be offering daytime Iyengar Classes suitable for all levels starting in April. SEE OUR CLASS SCHEDULE FOR DETAILS!
URGENT RALLY April 9th, noon – 1pm @ St Lawrence Market Stop Monsanto’s genetically modified (GM) alfalfa registration in Eastern Canada.
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Mosanto’s genetically modified alfalfa has just been cleared for the last step before they hit the market – all they need now is a final rubber-stamp by the Canadian Food Inspection Agency. Alfalfa (commonly harvested as hay) is important for organic farming. It is a high-protein feed for animals like dairy cows, beef cattle, lambs, poultry and pigs. It's also used to build nutrients in the soil, and it is a natural weed suppressant. Because alfalfa is a perennial plant that is pollinated by bees, genetically modified alfalfa will inevitably cross-pollinate with non-GM and organic alfalfa, threatening the livelihoods of family farmers across Canada. Prairie farmers have already rejected GM alfalfa because of the threat of contamination. Now Eastern Canada is at risk! For more information see www.cban.ca/alfalfa. Join this Action, hosted by the Big Carrot and other local natural food supporters on April 9th @ noon.
Here is the Facebook event page, please SHARE widely!
https://www.facebook.com/events/350847351687318/
You can also sign the on-line petition that sends a letter directly to Ag. Minister Ritz. http://tinyurl.com/d5r5zxj
Am I too stiff for yoga?
Dennis Newhook, Certified 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, Certified 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.
Tips for Back-Smart Gardening
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
Stretch Before You Start: Warming up your muscles before going out helps to reduce the stress and strain on your joints and muscles, reducing the chance of injury.
Bend Your Knees to Lift with Ease: When lifting, keep your back straight and bend your knees. Always carry the load close to your body and avoid twisting.
The right tools, the right moves: Use the right tools and moves for the job. Kneel to plant and change positions frequently when raking, digging, hoeing or pruning. Use ergonomically designed, long handled, lightweight tools.
Take A Break Before It Aches: Give yourself and your back a break. As a rule-of-thumb take a brief rest or stretch break at least three times each hour, and drink fluids frequently.
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