Thermal Palms Massage Therapy

The longest and coldest winter months are ahead of us...

Don't let the cold get you down.

Warm up this winter with a Thermal Palms Heated Massage!

Thermal Palms are a SOFT alternative to a hot stone massage.

Soft hand held heated packs mould to the contours of your body while 

delivering deep therapeutic heat to your aching muscles and joints during your massage. 

The heated palms quickly warm and soften tense muscle tissue 

making it more pliable and responsive to deeper massage techniques.

The focus of this treatment is full body relaxation and chronic tension relief.

Sound good?

The video below shows you exactly what I am talking about.

I offer two different Thermal Palms treatments:

30 minutes...$65

60 minutes...$100

And yes, this treatment is covered under your extended health 

benefits as long as it is provided by a registered massage therapist - like me!

Give it a try...you will not be disappointed.

Please call the office to make your next massage a heated Thermal Palms treatment.

Introducing Dr. Jessica Gurske & Vitamin B12

You may have noticed a new face around the office.

We have a new naturopathic doctor at the Chiropractic Health Centre.

Dr Jessica completed her BSc at the University of Waterloo 

and then went on to complete her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto. 

She is currently practicing at the Chiropractic Health Centre. 

Jessica has an eclectic practice and has a focus on nutrition and disease prevention. You can find out more about Naturopathic Medicine and Dr Jessica at www.drjessica.ca 

Just the other week, I was in to see Jessica for an acupuncture treatment when I mentioned that I was feeling a bit run down and that my thoughts were a bit "clouded"

...she suggested a vitamin B12 shot.

Never having had a B12 shot before I was not sure what to expect.

I decided to go for it, and I am glad I did.

What a "pick me up"!

By that evening, and over the next number of days, I noticed 

an increase in energy & focus AND I slept like a baby.

For this month's newsletter I asked Jessica to share about 

the "whats" and "whys" of getting a vitamin B12 shot.

Enjoy!

The Benefits of Vitamin B12

by Jessica Gurske

B12 shots have become a popular way of increasing one’s levels of this essential vitamin. As a practicing Naturopathic Doctor, I have seen 

many people benefit from a boost in this vitamin. 

But why do we need it, what does it do and how do we get it? 

Let’s start with the basics.

B12 is a water-soluble vitamin that our bodies use to maintain healthy nerve cells, produce RNA, DNA and red blood cells and helps iron function properly. 

It is only found in significant amounts in animal foods (meats, fish and dairy). 

Fermented foods, such as tempeh, may contain some B12 as well, but because the B12 content depends on how these fermented foods are made, there is large variation on the actual amounts and some evidence suggests that the form of B12 in these fermented foods is not exactly the form that meets our body’s requirements. B12 is absorbed in the intestines and requires a substance called Intrinsic Factor (produced in the stomach) to allow the body to absorb it.

Deficiencies of B12 can occur even if one consumes a diet containing meats and dairy. If someone can’t produce intrinsic factor or their production is reduced in the stomach, the body won’t be able to absorb the B12 from the diet in the intestines. Certain medications (such as proton pump inhibitors and Metformin) can interfere with absorption. Also, if there is any inflammation in the intestines or other conditions that reduce nutrient absorption, B12 may be affected. Conditions that lower absorption can range from Colitis or Crohn’s to food sensitivities! Others may just have a higher need for B12.

B12 shots, however, bypass this method of absorption and allow the B12 to enter the blood stream directly to be delivered to the organs that need it. Methylcobalamin (the form of B12 used in my practice) is the active form of B12 and can be used by the body immediately without any need for conversion.

B12 has been shown to improve fatigue and weakness and many people get an energy “boost” from these injections! Deficiencies can also cause numbness, “pins and needles” sensations, burning feeling in the feet, impaired mental function and is often common in the elderly and strict vegetarians or vegans. B12 has also shown benefit in Alzheimer’s, depression and mental confusion. There is no known toxicity level and new research is showing benefit from high dose supplementation (up to 25 000 microgram doses) in ALS (Lou Gehrig’s Disease) and autism.

Happy New Year

January is here, and so is the time for resolutions.

Losing weight.

Getting fit.

Eating better.

While these resolutions are great, and important, don't forget to add a strategy.

HOW exactly will you accomplish these goals?

Maybe limit the sugar in your diet, 

start a regular exercise routine, eat more fresh whole foods.

It's easy to say what you would like to accomplish...

Achieving it is another thing.

Make a plan.

Create the space in your time table.

Sign a contract with yourself.

Get a "buddy" with a similar goal and be accountable to each other.

YOU CAN DO IT!

If you haven't already made a resolution for 2012...

here are some of my own suggestions:

READ MORE - or start reading a genre of book you don't normally read...

expand your horizons!

PRIORITIZE SLEEP - Cheating yourself from a full nights rest is linked to memory loss, chronic obesity, stress, decreased alertness, and stroke. 

USE YOUR VACATION DAYS - life is short, take a break and treat yourself

and your family to undisturbed quality time. 

PRACTISE YOGA - Good for your body, mind, and soul...head to toe...inside & out. 

Just give it a try!

HAVE A MASSAGE - Regular massage therapy will decrease your stress/anxiety, 

decrease your tension, help with body awareness, allow you to easier cope 

with the stresses of work & life, along with a LOT of other great benefits.

BOOK IT NOW!

Having a monthly massage therapy appointment will keep your body well tuned.

Don't wait till you "need" it - book it now and prevent injury.

HAPPY NEW YEAR to you all.

Here's to a healthy 2012 for all of us!

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.

________________________

HOLIDAY HOURS

Monday December 26th - closed

________________________

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...

____________________


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!