Merry Christmas & Happy Holidays

I would like to wish each and every one of you a very...

May the peace and blessings of Christmas be yours;

And may the coming year be filled with joy & peace.

Merry Christmas

and a 

Happy New Year!

The Holidays Are Here!

If you are anything like me you are wondering where November went!

December is here and the Holidays are right around the corner.

The end of the year is fast approaching and many of my clients 

like to squeeze every last penny out of their massage benefits before the calendar year runs out.

If this includes YOU - give the office a call right away.

Appointment times are going fast!

Book now to avoid disappointment before the end of the month.

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HOLIDAY HOURS

Monday December 26th - closed

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December is the busiest month of the year.

Christmas parties, shopping, family get togethers, and travel 

are all great but can cause a lot of stress and even anxiety for many of us.

Add a dumping of snow and hours of shovelling 

and your emotional health can be easily disturbed.

This article, "Stress Depression and the Holidays" from the Mayo Clinic 

is a great reminder of how to keep ourselves in check during this whirlwind of a month.

Please take the time to read it over - and save yourself some anxiety this holiday season.

Guest Article - Eat More, Weigh Less

Welcome to November.

This month I would like to introduce you to my friend Kim Holmes.

Kim is a Certified Personal Trainer and has been in the fitness industry for over eight years.   Kim specializes in weight loss, muscle building and toning, core training, 

pre and post natal fitness, and running performance. 

I have taken a few of Kim's classes, and let me tell you, she makes you work hard!

Let's see what Kim has to say about food and losing weight...

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Eat More, Weigh Less


By:  Kim Holmes, Personal Trainer


For anyone who has ever tried to lose weight or even just maintain their current weight, the formula has always been to restrict your food intake and workout longer and harder. 
It seems logical but in fact, the opposite is actually true. 
Research shows a strong correlation between eating 5-6 smaller meals a day and sportive changes in body composition; like decreasing body fat percentage and reducing inches.  


The benefits of eating smaller meals more frequently are:


Eating every 3-4 hours keeps your blood sugar levels steady, 
controls insulin, and decreases your urge to binge on sugary snacks.


Your metabolism will stay in high gear all day long and you will 
burn more calories, even you are you are rest.


Eating more frequently will help with portion control.  Because you will be eating 
every 2-3 hours, you will eat smaller portions because you will never be starving.


With more consistent food, you will have more energy, 
which means you can workout harder and longer!


How to make it happen:


Eat breakfast, lunch, and dinner as well as 2 snacks every day.
Look at your schedule and plan your meals so that it is easy to work with.


Always aim for protein, carbohydrates, and a small amount of fat at each meal or snack time.
You will find this easier if you start your planning around the protein and build your meal around that.  


Prepare your food in advance.  Lack of preparation will set you up for failure and send you straight to the vending machine or donut shop.


Keep healthy, easy to grab food in your desk at work, in your car, and in your purse/gym bag.


Drink at least 8 glasses of water throughout the day and 
minimize alcohol, caffeine, pop, and fruit juices.


Sample Day:


Breakfast:  2 whole eggs, 1/2 cup oatmeal, 1 serving of fruit


Snack:  1/2 cup cottage cheese, 1 serving fruit


Lunch:  grilled chicken breast, salad topped with colourful veggies, 
goats cheese, and balsamic vinegar


Snack:  handful of raw almonds and cut up veggies


Dinner:  Grilled fish, steamed vegetables, and a baked sweet potato


____________________


Kim works at Columbia Lake Health Club in Waterloo
and can be reached at 519-746-7416 or at kholmes@clhc.com

Give Quinoa a Try...

My husband and I are lucky, neither of us have any known food allergies or intolerances.

(Our dog on the other hand is allergic to chicken - go figure!)

In years past there has been a huge increase in the number of individuals & families who DO have food allergies/intolerances and therefore need to change their diet.

Celiac disease, dairy allergies, wheat intolerance, and nut allergies have made many alternative food choices more popular and even "trendy" in every day cooking.

Today I would like to introduce you to quinoa.

Why?

Because earlier this week I decided to try it myself - for the first time.

Unless you have been hiding under a rock you will have at least heard the word quinoa.

(My apologies to the rock dwellers)

Pronounced, "KEEN-wah", quinoa is a grain-like crop originally from the Andes.

Thought of as a grain, because of how it's generally used, quinoa is actually a relative of leafy vegetables, like spinach or swiss chard.

Because it contains the full spectrum of amino acids - quinoa is a COMPLETE source of protein.

Thus, making it a popular food alternative for vegetarians, vegans, and those with wheat indolence.

So, I searched the Internet and found this recipe, which incorporates local fall squash with quinoa.

Acorn Squash Stuffed with Hazelnuts and Parmesan Cheese

serving size: you will have 4 squash halves, 4 serving sizes

3 acorn squash, halved and seeded (1 is for stuffing, the other 2 are for serving)
1 Tbsp butter
1/2 c finely chopped onions
1/2 c quinoa, rinsed and drained *very important to thoroughly rinse seeds
1 c vegetable stock (chicken stock can also be used)
pinch salt
grating of fresh black pepper
1/3 c chopped hazelnuts, toasted
2 T chopped fresh parsley
1/3 c. grated Parmesan cheese

Preheat oven to 350°. Arrange acorn squash cut side down in a baking pan. Add 1/2 inch of water to the pan and cover with aluminum foil. Bake until the squash are tender, about 45 to 55 minutes. Leave squash to cool.

In a saucepan over medium heat, melt butter, then add onions, sauteing until translucent and beginning to color. Add quinoa and stir to toast, about 2 minutes. Add stock. Bring to a boil. Reduce heat, cover and simmer for about 15 minutes.

Scoop out the pulp of 2 squash halves and roughly chop. Add chopped squash to quinoa mixture. Add nuts, parsley and 2 T Parmesan.

Turn remaining squash seed side up, and salt and pepper. Divide quinoa mixture among squash halves and top with remaining Parmesan. 

(At this point the squash halves may be refrigerated overnight)

Heat oven to 350. Bake squash until heated through — 20-30 minutes.

photo mine

The After Meal Review?

I LOVED it, would eat it weekly.

Husband - really didn't like it.

So - judge for yourself.

Give this quinoa recipe or any others a try.

Quinoa is really versatile and can be used to make soups, salads, stuffing, hamburgers, pasta-like dishes, etc.

It's fun to experiment with healthy choices in the kitchen - be creative!

Fall Colds & Oil of Oregano

It happens every year.

Kids go back to school, the weather changes, and we all get colds.

If you are looking for a more natural way to treat 

sore throats, colds, and viral infections this fall read on.

First off, I want to say that I am NOT a doctor 

and the following is only a recommendation from personal experience.  

You should always consult with your health care provider before trying any new medication; 

natural OR prescription.

Oil of Oregano

You can find it at your local health food store, such as Fiddleheads, 

or even the grocery store's Natural Health Section.

Oil of Oregano is an essential oil derived from the leaves of the Oregano Vulgares plant.

It is known as a potent antiviral, anti fungal, and anti parasitic oil that 

reduces pain & inflammation and can effectively fight off infections. 

If you find yourself feeling a cold come on, 

or starting to get that sore, scratchy throat you may want to try this remedy.

__________

Add a drop or two of Oil of Oregano to a small glass of water, milk, or juice.

You can also just put a drop under your tongue but be warned...

Oil of Oregano is hot and does NOT taste good.

Most people find it easier to down with a glass of water.  

Take this amount twice daily for 2 weeks then stop, to let your body rest.

Then you can repeat again if necessary. 

Source:  http://www.oiloforegano.com/how-to-use-oil-of-oregano.html

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As I mentioned before there are, as with any medication, 

precautions you should take if you are considering using Oil of Oregano:

What are the Side Effects of Oil of Oregano?

While Oil of Oregano has many benefits, there are a few possible side effects:

• It may reduce the body's ability to absorb iron. Therefore, it is recommended that any regular use be combined with regular consumption of iron supplements. For this reason, women are advised not to take this oil during their pregnancy.
• Pregnant women should also avoid this oil since it can stimulate blood flow in the uterus, which can weaken the lining that surrounds the fetus in the womb.
• People that have allergies to thyme, basil, mint, or sage may be sensitive to Oil of Oregano as well, since they are in the same family of plants. If any skin irritation, rashes, or vomiting occurs when using it, it is recommended that you discontinue use and consult your doctor."

Source:  http://www.homeremediesweb.com/oil_of_oregano_health_benefits.php

I hope you find this information useful.

Do your best to stay healthy this fall;  get your sleep, eat your vegetables, 

and book your maintenance massage therapy treatments!!!

Reduce Stress & Clean Out Your Closet!

Did you know that living an unorganized life can cause stress???

Constantly losing things and being buried under a pile of papers and/or clothes 

can be the tipping point after a long day at work or home. 

September is a GREAT time to get into your closets and do some organizing. 

Summer is over and a new season lies ahead.

It's time to make room before pulling out the long pants and sweaters. 

Here is an article from Style at Home on how to organize your closets.

It won't take long and will be a welcome relief.

____________________

Home Organizing 101: Organizing Your Closets

by Kathleen Dore

What a difference a day makes. That's about how long it will take you to totally refurbish your clothes closet. A weekend, perhaps, if you have to shop for an organizing system. So why do you keep putting it off? I spoke with Toronto-based professional organizer Estelle Gee of Orderly Lives, who shares her five-step game plan.

The five-step game plan
1 Assess your needs
List the categories of items that will go in your closet. “Some people have very little storage space, so they might put other things in the clothes closet,” says Estelle, like sports equipment, an iron and ironing board, extra linens and photo albums. 

2 Purge
“Be ruthless,” says Estelle. “Women wear only about 20 per cent of their wardrobes. We tend to wear clothes that are comfortable, make us look good, and fit.” Yet many of us keep clothing that doesn't fit, we don't look good in, isn't fashionable, holds old memories and so on. If purging sounds tough, hire a pro for a supportive, objective opinion, or ask a friend to help.

3 Deal with roadblocksYour closet should reflect who you are now – both your self-image and your lifestyle. The purging stage can bring up regrets about yesterday (Why did I buy that?) and hopes for tomorrow (Maybe it will fit again). When dealing with those items that bring up emotional stuff, Estelle suggests you ask yourself these questions:

• Do I feel comfortable/good in this?
• Does this fit?
• Does this make me look good?
• Is this still stylish or does this accurately represent my personal style?
• Is this easy to maintain? 
• Does this suit/reflect my lifestyle (for instance, if you've had a career change or become a mom)?

If you answer no to any of the above about a piece of clothing, let it go.

____________________

So, what do you do with those clothes once you have cleaned the closet out???

Call the Canadian Diabetes Association "Clothesline" program 

and they will pick up your clothing right at your door - for free!!!

"Sole Renewal" Foot Treatment

Since we are already talking about feet...

Did you know that I offer a special 

foot treatment I call "Sole Renewal"?

While I often treat feet during treatment/therapeutic massage sessions 

this foot massage is something a little extra.

"Sole Renewal" begins with an invigorating foot polish with a scented salt scrub.

The polish helps to remove dry skin and soften the foot.

Once the polish is done I apply warm towels to your feet in order to wash away the scrub.

Once your feet have been polished and warmed up I finish up with an extended foot massage using a moisturizing foot balm - sending your straight into dreamland.

This treatment leaves you completely relaxed.

Clients who enjoy this treatment often say, "My feet feel like they're floating."

"Sole Renewal" can be added to any massage treatment 

you receive at the office for an additional $3.

Many of my clients have made this "add on" a part of their regular routine.

Men and women alike crave it. 

If you are interested in trying a "Sole Renewal" treatment please mention it to

either me or my receptionist (Mary or Jen) when you book your next massage therapy appointment.

Your feet work hard for you every day.

Show them how much you appreciate it!

Plantar Fasciitis & Massage Therapy

Over the past few years there has been quite a bit of "buzz" around Plantar Fasciitis.

More and more of my clients are asking about PF and what the causes & treatment options are.

What is the Plantar Fascia?

Along the bottom of your foot there is a thick band of tissue that creates the arch of your foot.  

This band begins at the heel and ends, or insets itself, on the ball of the foot.

What is Plantar Fasciitis?

When this fascia becomes inflamed and painful it is referred to as Plantar Fasciitis.

People who suffer from PF will complain of daily pain along the bottom of the foot and into the heel.

At first pain is dull and felt on and off, but then progresses to a constant more sharp pain.

Pain is usually worst after rest; first thing in the morning, 

the first few steps after resting, and/or the first few minutes of physical activity.

What causes PF?

Repetitive strain is the most common cause of PF.

When the fascia is placed under repetitive strain; running, wearing high heels, long hours of standing, improper footwear, or dancing, the PF develops small tears where it connects to bone.

These micro-tears cause inflammation and therefore pain, and over time the pain can get very intense, oftentimes making it difficult to stand or walk for any extended period of time. 

What can YOU do to treat PF?

Because the pain is caused by inflammation - at home the first remedy is ice.

Ice will decrease the inflammation and numb the pain.

Obviously, stopping physical activity that aggravates the pain as well as wearing comfortable, cushioned, foot wear is advisable.

What can I do to treat PF with Massage Therapy?

Here is the truth - Plantar Fasciitis is hard to resolve on your own 

because the foot is virtually impossible to rest long enough for your tissue to heal on it's own.  

Also, just resting your aching feet doesn't help soften that thick band of tissue that is causing such pain.

In my opinion, massage therapy is the BEST treatment for Plantar Fasciitis.

In my years as a therapist I have seen many people with PF experience some relief 

after their very first massage therapy treatment.

Now, every case is different and results depend on the severity of the condition, 

but massage therapy for PF just makes sense.

Massage therapy treatment for PF consists of treatment through the posterior (back) of the leg including the hip, hamstrings, and calf muscles AS WELL AS massage through the ankle, heel and foot.

Treatment is aimed at decreasing tension and muscular imbalances through the supporting leg muscles AND decreasing pain, inflammation, tension, adhesions (built up scar tissue) in the foot as well as lengthening and softening that tissue along the bottom of the foot.

If you are experiencing foot pain it MAY be Plantar Fasciitis.

Come on in to see me and we will find out what started it all 

as well as get you onto the path to being pain free!

Enjoy this last official month of summer and be well.

Don't forget that I am on holidays the second week of August.

References:

http://www.livestrong.com/article/437969-proper-rehabilitation-for-plantar-fasciitis/

http://www.bellevuemassagetherapy.com/plantar-fasciitis.html

/http://www.clinicalmassagetherapy.com/

The Importance of Hydration

Summer is here, and the temperature is rising - finally!

Currently, I am in the midst of a 4 week boot-camp.  

When I started this routine I realized that I had been ignoring my hydration needs.  

Usually I am really good at keeping up with my water intake but it seemed that I had let things slip a bit.

With the temperatures getting warmer, and many of us spending lots of time outside in the garden, 

on the golf course, or playing sports - keeping our bodies hydrated is more crucial than ever.  

All that being said, I thought I would write about the importance of hydration 

and just how much water we should be consuming day to day.

Water accounts for 60-70 percent of our body weight (Montana State University).  

If we don't drink enough water our bodies become dehydrated and our bodies systems become compromised and fail to function normally.

Dehydration causes muscle fatigue, reduced co-ordination, muscle cramps, 

light headedness, dizziness, headache, nausea, and thirst.  

In order to keep our body temperature down during exertion our body produces sweat, 

when dehydrated we cannot sweat anymore and therefore overheat.  

If dehydration continues we run the risk of heat stroke, which is potentially fatal.  

So, how do you prevent dehydration?

It's recommended that we drink 8-9 cups of water a day (Mayo Clinic).

If we increase our physical activity, and the amount that we sweat, 

we need to increase our intake of water.  

When you know you are going to be active - I recommend drinking 1-2 cups of water 

a few hours BEFORE and then the same amount about 30 minutes before activity.  

It's also important to stay hydrated DURING activity as well as AFTER.

Most importantly, pay attention to your body.

If you feel any of the signs I mentioned above 

(nausea, dizziness, light headedness, etc.) during physical activity...

STOP AND DRINK WATER!!!

Have a great July!

Get out there and enjoy the sun - just remember to drink lots and wear sunscreen!

Pomegranate Blueberry Bran Muffins

Here we are half way through June.

I am really looking forward to the summer months ahead and some hot hot hot weather!

Please be advised that my week of holidays this summer is 

August 8-12.

I would like to share with you a staple recipe from my kitchen.

My husband and I love these muffins!

The blueberries and pomegranate provide loads of antioxidants.

Antioxidants can slow down, or even stop, damage to your body's cells.

These muffins are really simple to make and are perfect for breakfast or a snack.

Enjoy!

Ingredients:

1/2 cup of Pomegranate juice

2/3 cup almond milk (I use chocolate)

1/2 cup of blueberry yogurt

1/3 cup safflower oil

1/2 cup brown sugar (slightly packed)

2 cups bran

1 cup self-rising pastry flower

1/4 tsp salt

1/2 tsp baking soda

1 cup fresh blueberries

Method:

Preheat oven to 375 degrees.

In a saucepan, bring the pomegranate juice to a boil then decrease heat 

and reduce to about half, about 5 minutes.

Remove juice from heat and let cool, set aside.

Combine milk, yogurt, oil, and brown sugar in a large bowl.

Combine bran, flour, salt, soda, and blueberries then add to wet ingredients and stir.

Finally, pour pomegranate juice over all to moisten.

Lightly spray a muffin tin and generously spoon in the batter.

Bake 25 minutes.

Cool on rack.

Makes 1 dozen muffins. 

And that's it!

Don't they look delicious.

Also - this week Jen is back!

Although we love Mary at the front desk we are excited to welcome back Jen from her maternity leave.

Jen will be back to the office Thursday & Friday mornings.

Welcome back Jen!

Massage Therapy and Your Posture

Did you know that your posture can tell a lot about you?

Posture alone can indicate left or right handedness, what your physical habits may be, 

as well as your emotional and stress patterns.

A lot of the time, I can see what areas my clients are going to need work on simply by looking at them.

Good posture is a sign of physical health and emotional well-being - and we all want to be healthy.

Poor posture is easily recognizable:  rounded shoulders, slouching, forward or side tilted head carriage, forward stomach with increased lower back curvature, buckled knees, flat back, scoliosis or curved spine, upper back hunch, uneven hips, angled feet, and "knock knees" or "bow leggedness".

Poor posture can cause headaches, backaches, muscle strain, fatigue, painful joints, 

poor gait, limited range of motion, muscle tension, and even decreased sleep.  

Did you know a collapsed chest posture can interfere with breathing 

and that head forward posture can cause nerve pain in the arms and hands? 

Tension type headaches are also a result of poor posture. 

So, why do you need good posture?

Good posture can bring about many health benefits such as;  

easier and fuller breathing (think asthma and allergy suffers), easier physical movement 

(remember your golf game), less pain and tension, increased range of motion, 

and to top it all off - good posture makes you look better!

Regular massage therapy can help you bring about 

positive change in your posture, and therefore in your overall health. 

A massage therapy session releases muscle tension and establishes 

new patterns of movement in your joints and spine.  

It is always good BEFORE a massage to take note of how you feel; 

what muscles feel tight, how to your shoulders feel, do you feel pain - where?  

Equally important is after your session - notice how you feel in comparison to before treatment.  

What do your feet feel like when they hit the floor?  Feel how your arms swing more freely 

when you walk, how deeply you can breathe, and how you feel lighter and more balanced.

Improving your posture takes time.

Starting a regular massage therapy program is a good step.

Other things you can do to improve posture are yoga, Pilates, and deep breathing exercises.

Adding breaks (like a walk) to your regular routine, unchaining yourself from the desk/computer, 

can also be a huge step toward improving postural balance.

Overall, pay attention to your body.

Pain should not be ignored or masked - get to the root of the pain.

Fun Factoid

The human head weighs about 10lbs. 

For every inch that your heads moves forward out of alignment, 

gravity adds and extra 10 lbs. to the strain on your neck muscles!

(Massage Therapists Association of BC)

Welcome!

I am so thrilled to launch my website and blog/online newsletter.

After years of practicing in Kitchener with NO advertising at all, I thought it was time 

to put my stamp on the world wide web!

My hope is that you find this newsletter informative, interesting, and maybe even funny at times.  

It is here that I will be answering some of your common health questions, 

giving you wellness tips, and introducing you to other wellness minded people.  

This site will also be a place to make any major announcements regarding my business, such as; 

hours, fees, treatments, holidays, and/or any changes to the clinic operations.

As I launch this newsletter we are the Chiropractic Health Centre 

are settling into our NEW CLINIC!

Yes, WE'VE MOVED. 

Hold on - before you panic, we haven't ventured far.

This past weekend we moved our office just a few doors down the plaza.  

You can now find us, still in the Driftwood plaza, at unit 8A 

right between the Macs convenience store and the Caribbean Grocer.  

The new clinic is beautiful with extra space, larger rooms, and potential 

to bring on another health practitioner in the future.

Call the office today to book your next massage therapy appointment and see the new place!  

I look forward to seeing you soon.