Lifewise Health & Wellness

Lifewise Health & Wellness Bulletin - January 2012

2012-01-04T19:08:00.000-05:00

January is a wonderfully optimistic time of year. Many people take a moment at the beginning of the year to think about their priorities and, if necessary, make New Year’s resolutions as a commitment to new (or renewed) priorities.

If better health is one of your priorities this year, we at Lifewise are here to help you achieve your goals. Thomas Edison predicted that “The Doctor of the future will give no medicine, but will interest his patients in the care of the human frame, and diet, and in the cause and prevention of disease.” This is one of my favourite quotes and I hope that we are well on our way to this prophecy’s fulfillment. As you make your lifestyle choices over the year to come, recall that your body is a self-healing mechanisms. It is constantly rebuilding and remodeling itself, making millions of new cells every day. A good diet provides the proper cellular building blocks, while exercise helps stabilize and strengthen your body’s structure. Supportive and preventative care such as chiropractic and massage will help keep that structure in optimum condition.

Yours In Health,
Dr. Karen Baker

2012-01-04T19:07:00.002-05:00

Tips for a Happy, Healthy New Year

Did you know the average person gains 10 pounds over the Christmas holidays? Whether or not you’ve slacked or splurged this season, the beginning of the year is a good time to commit to taking better care of yourself.
Here is a list of the most common New Year’s Resolutions:
1. stop smoking
2. diet/lose weight
3. exercise more
4. spend more time with the family
5. get to bed earlier
6. stop drinking
7. spend less money

Unfortunately, by February, many people have forgotten about, or given up on these commendable, maybe even formidable goals. If you are serious about making positive lifestyle changes, it’s going to take some work. The following acronym provides SMART parameters that might help bring your goals within reach and keep them maintainable.

S – Specific. You must define your goal clearly. If it is too vague, you won’t know if you’ve done enough.

M – Measurable. If you can measure your goal, it is easier to gauge your progress and celebrate small successes.

A – Attainable. Choose goals that you are likely to attain. That way your efforts won’t be in vain.

R – Realistic. Try to be realistic in your goals, otherwise you may get frustrated and give up easily.

T – Timely. Have a reasonable time frame in which to achieve your goals. This can mean several deadlines for mini-goals, or staggering each of your goals so you’re not overwhelmed.

The best time to make positive changes to your life is TODAY (whether you’re reading this is January or June). Eighty-five percent (85%) of deaths are caused by chronic diseases, like heart disease and cancer. These take decades of bodily dysfunction to develop into life-threatening conditions. These are also, to a large extent, preventable by good lifestyle habits, like diet, exercise, rest, and preventative care.

2012-01-04T19:07:00.001-05:00

POSTURE PERFECT

Your mother was right when she told you to stand and sit up straight. Not only does proper posture help you to appear healthier than a slouching frame, but it also promotes better musculoskeletal and organ functions.

Unfortunately in today’s culture slouching often happens naturally. It is very important to be mindful of how we are standing or sitting, whether at our desks, driving our cars or watching television.

Neck and back pain sufferers commonly demonstrate predictable patterns of muscle imbalance. Some muscles tend to become excessively tight and overpowering, whereas others become weak and elongated. Also, improper posture excessively stretches or compresses joints and can lead to premature degenerative arthritis.

Some simple tips for improving posture include: regular stretching routines, wearing proper footwear and sitting in an ergonomically correct manner. Work towards optimal posture by ensuring your weight is evenly distributed on both feet, and your shoulders are pulled back to be in alignment with your ears and hips. If you feel as though this position is uncomfortable or straining, work on strengthening your upper body and shoulder muscles, and eventually it will become second nature.

2012-01-04T19:05:00.000-05:00

WINTER CLASSES

All classes Jan 3rd to 7th will be drop-in. See website for more details.
Starting January 9th, we will be replacing our drop-in classes with a series of 4 & 6week yoga and pilates workshops for the rest of the winter session. If you already have one of our drop-in passes, you are welcome to use it to attend these courses. Simply let us know which classes you are planning to attend. Minimum of 3 registered participants is required for the workshop to run.

Iyengar classes will continue as a 12-week registered session.
All registered classes will begin Jan 9th, 2012. Call the office to sign-up or if you have any questions!

2012-01-04T19:04:00.000-05:00

BUILD A HEALTHY FOUNDATION

Why take the time to exercise your feet and ankles? Your feet do a great deal of work for you on a daily basis (and take a lot of punishment), they function as the foundation for the rest of the skeleton and their posture (good or bad) can affect the posture and biomechanics of the rest of the body; so, give them some special attention each day and watch your strength improve over time.

There are two main arches in the foot (longitudinal and transverse). These arches, like the curves of the spine, play an important role in how we stand and how we walk. Good foot/ankle posture (or well maintained arches) reduce strain on the knees, hips and low back and improves efficiency of how we move.

The ligaments and plantar fascia that directly support these arches are passive tissues that cannot be exercised directly: instead, the muscles of the foot can and should be strengthened in order to reduce the risk of injury.

Start with this simple exercise: drop a towel on the floor, stand with one foot on the towel and one off, and try to pick up the towel with your toes. After several weeks, proceed to this next exercise, which will strengthen your foot muscles, toe joints, ankles and knees: stand in a bucket filled with sand or rice; squeeze the sand or rice with your toes for 10 minutes. It is also important to strengthen the ankles: Start by balancing on 1 leg for 30 seconds. When this becomes easy, try it with your eyes closed. You will notice it is much harder to hold a balanced position without visual cues. After mastering this “blind flamingo” try bending your raised leg slightly at the knee and then do some toe raises with the standing leg.

Lifewise Health & Wellness Bulletin - December 2011

2011-12-06T11:45:00.003-05:00

Once again, it has been a busy year at Lifewise, with many positive changes that we hope will help us to continue to grow and to serve you better for years to come.

As 2011 comes to a close, all of us at Lifewise would like to take this opportunity to thank all of our patients and students for your support and encouragement over the past year. We feel blessed to have such happy and generous people to work with each day, and are thankful for the smiling faces you bring each time you visit the office. Warmest wishes to you for the holiday season!

Yours In Health,
Dr. Karen Baker

2011-12-06T11:45:00.001-05:00

WINTER CLASSES

Winter Registered Classes (12 week sessions) will begin Jan 9th, 2012.

Be sure to contact the office to reserve your space!

Starting in January, we will be offering a series of 4 & 6 week yoga and pilates workshops.

If you already have one of our drop-in passes, you are welcome to use it to attend these sessions.

Stay tuned for more details!

2011-12-06T11:43:00.001-05:00

Exercise Can Help Ward-Off Cancer

Studies show that exercise has a positive effect in cancer prevention efforts. Several explanations have been offered as to how: First, exercise leads to higher levels of NK cells, the frontline of defense against the emergence of tumors that might produce cancer. Second, being seriously overweight is statistically related to the development of certain types of cancer – breast cancer in particular. It seems logical, then that people who exercise regularly would be less likely to be obese and therefore more likely to avoid the types of cancer that are influenced by body size. Exercise also speeds the passage of food through the body, leading to faster elimination of potentially cancer-producing compounds in food. This might explain, in part, an exercise-related decrease in colon cancer.

Exercise and Chronic Illness

If you have a long-term health problem, don’t automatically assume you should not exercise. Physical activity can increase energy, strength, balance, and coordination, as well as ease pain. But be sure to ask your doctor for guidance in putting together an appropriate regimen, especially if you have any of these conditions:

Heart Conditions: Angina (chest pain), Atherosclerosis, Coronary Artery Disease, Heart Valve Disease, High Cholesterol, Hypertension (high blood pressure), Low Blood Pressure, Past heart attack or bypass surgery, Heart Rhythm Disorder
Lung Conditions: asthma, chronic bronchitis, emphysema, history of collapsed lung
Bone or Joint Disorders: Arthritis, Low Back Pain, Osteoporosis
Other Health Issues: Autoimmune Disorders, Blood Disorders, Neurological Problems, such as a history of stroke, a seizure disorder, or Parkinson’s Disease, Pregnancy, Vision or Hearing Impairments.

2011-12-06T11:42:00.000-05:00

Green Tea ~ Red Tea

Indulge in the soothing ritual of tea this holiday season.

Green Tea is lower in caffeine than regular black tea, and is high in catechins, powerful antioxidants, with strong anti-inflammatory properties and the ability to reduce the risk of cancer and high blood pressure.

To prepare: Bring your kettle to a boil and let it rest for 3 minutes, then pour the water into the tea in the pot and allow it to steep for 3 minutes. Having the water temperature a bit lower than a full boil when poured on the tea leaves and only steeping for a short period of time helps to maintain the true taste of green tea.
Red tea (Rooibos) is actually an herbal product that is naturally caffeine-free, has a soothing effect on the central nervous system, and contains antioxidants not found in other teas.

Pour boiling water on the tea leaves in the pot and let it steep for 4 to 5 minutes. The result is a pleasant aroma, great taste and good health.

Red or green, both teas can be enjoyed on their own, or with a meal, at any time of the day. Raise a cup for good health this holiday season!

2011-12-06T11:41:00.000-05:00

Ladies... what’s the deal with high heels?

Sure they look fashionable, make you feel sexy, and increase your height... but are they worth it? Women are four times as likely as men to experience foot problems due to ill-fitting footwear.

The excessive wear on your body from high heels can put you at high risk for serious health complications, bring about leg and back pain or intensify existing conditions. When your foot is on a high heeled incline, it forces your entire body to realign, which causes your posture, stride, and balance to suffer. Increased knee internal rotation and instability can result in osteoarthritis and the constant pull on the ankle can lead to Achilles tendinitis or even ankle fractures. With all the pressure pooling in your forefoot you run the risk of developing bunions, not to mention calluses, corns and blisters.

It’s never too late to take care of your feet. Try wearing lower heels (which are actually better for balance than flat shoes), or even just save high heels for special occasions and you’ll avoid a myriad of problems down the line.

Lifewise Health & Wellness Bulletin - November 2011

2011-11-03T19:21:00.002-04:00

Studies show that 80% of our population experience low back pain at some point in their adult lives. Whether this pain is caused by an injury, sitting hunched over a computer for hours on end, or from stress, if you fall into this category you know how unbearable this condition can be. There has always been a plethora of anecdotal evidence for techniques to palliate your pain, but recently a focus on evidence based care has pushed for scientific studies to support our choices. Very recently a study supporting yoga as an effective means to cope with chronic low back pain was released; below Dennis discusses a study supporting massage. Whatever treatment type is right for you, the evidence is saying movement is the key. So get your body moving and feel your aches and pains melt away.

Yours In Health,
Dr. Karen Baker

2011-11-03T19:21:00.001-04:00

MOMS & CRAWLERS YOGA
6-week workshop: Nov. 15th – Dec. 22nd, 2011

This unique all-level class series is for shoulder relief, abdominal strengthening and an all-over body stretch especially for moms. Moms get to de-stress and children get exposed to yoga and have fun. This class series is taught to the adults and the kids participate how they want to. Our yoga practice does not wait for the situation to be perfect but invites the skill of accepting things just the way they are now. Bring a favorite toy to share.

1 class per week: $90 ~ 2 classes per week: $162

2011-11-03T19:20:00.001-04:00

30 Class Yoga & Pilates Challenge!

Our mission at Lifewise is to educate, inspire and motivate the people in our community to live healthier lives.

On that note… we would like to challenge all our existing patients and students to get your body moving this fall!

For $30 attend 30 of our drop-in classes between now and the end of the year.

2011-11-03T19:19:00.000-04:00

So, what’s the deal with the cracking anyway?
Karen Baker, BSc, DC

There are a lot of preconceived ideas about chiropractic adjustments. And, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubble being released quickly from solution - this sound even has a name: cavitation.

An analogy I often use is that of a soda bottle. You may have noticed that when you open a bottle of pop bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid, and if kept under pressure it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules, which would rather be in gas form now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface, if opened quickly, they “pop” out of solution all at once.

This is basically the same process as what happens in our joints. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes and these molecules escape from, and are reabsorbed into, solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow, but if stretched quickly enough the gas will pop out of solution making a popping or “cracking” sound.

This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that might meet your comfort level.

2011-11-03T19:18:00.000-04:00

GOT LOW BACK PAIN? TRY A MASSAGE!
Dennis Newhook, RMT

New study on Chronic Low Back Pain Supports the use of Massage Therapy! Researchers in Seattle, Washington were curious if massage therapy could improve disability and decrease the symptoms associated with chronic low back pain. Their single-blinded, randomized controlled trial was published in a recent edition of a prominent medical journal. The bottom line: Massage improves function in patients with chronic low back pain. The subjects received weekly massage treatments for 10 weeks, either a general relaxation massage or one aimed specifically at addressing musculoskeletal contributions to low back pain. The study "produces a clinically meaningful reduction in dysfunction and symptoms as compared with usual care". While the effects seemed to gradually fade once treatments had ended, the functional improvement persisted for up to 1 year! The massage treatments consisted of myofascial, neuro-muscular, and other soft-tissue techniques, all of which are part of the Ontario registered massage therapists’ scope of practice.
(Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain. Ann Intern Med 2011;155(1):1-9.)

Lifewise Health & Wellness Bulletin - October 2011

2011-10-03T17:39:00.000-04:00

It’s no accident that fitness enthusiasts tend to take far fewer sick days than their sedentary peers. There is plenty of evidence that when you enjoy being active and can do so easily, your resistance to disease is at its best. Studies have shown that working out increases the activity of natural killer (NK) cells – immune system cells that attack developing tumour cells and help ward off infection. Take a moment to check in with your body right now. How does it feel? Are you sitting comfortably with good posture, or slouching and forcing your muscles and organs into awkward positions? Is your body telling you, “I feel nurtured, relaxed and fit”? Or is it saying “I ache”, “my muscles are tense” or “I’m pushed to the limit”? If your body is full of vigour, congratulations - keep up the good work! If your body is saying it’s uncomfortable, don’t panic. Research has verified time and again that it’s never too late to start boosting your health with exercise.
All it takes is 30 minutes per day.

Yours In Health,
Dr. Karen Baker

2011-10-03T17:36:00.001-04:00

Exercise & Immunity
Karen Baker, BSc, DC

The fastest way to feel energized is to exercise, and the effects will be immediate. A simple 10-min walk will decrease tension, banish fatigue, and boost mental alertness for hours afterwards. Make it a daily routine, and pretty soon, you’ll be toning muscles, strengthening your heart, and improving the functioning of most organs and systems in your body. Exercise immediately lightens the workload of the immune system, speeding the elimination of germs and other threats by:

Stimulating circulation: Immune cells travel more quickly through the body, attacking and destroying invaders before they can do harm.

Making you breathe deeply: When you breathe forcefully, you often expel more waste, notably carbon dioxide, through your lungs.

Accelerating perspiration: As a result, metabolic by-products are eliminated faster through the skin.

Increasing muscle activity: This helps move dead white blood cells and debris through and out of the lymphatic vessels.

Improving self-confidence and self-esteem: This helps minimize the negative effects of stress.

Three or four brief sessions of strength training (such as lifting weights) and moderate aerobic exercise per week are all you need to supply your immune system with a greater number of NK cells, according to a review of 629 studies by the International Society of Exercises and Immunology. Although the number of NK cells drops back down to pre-exercise levels within hours, each workout pays off with a small but cumulative benefit that reduces the risk of infection and disease over the long term.

2011-10-03T17:34:00.000-04:00

The Buzz on Caffeine
Dennis Newhook, RMT, CYT

Caffeine occurs naturally in many plants, including familiar sources such as coffee beans, the tea leaf, and the cocoa bean from which chocolate is made. Cola beverages also contain caffeine, both from the kola nut and (the majority) from supplemental caffeine (often taken from coffee beans which have been decaffeinated). Another common source is over-the-counter drugs such as cold remedies, pain relievers, and weight-loss aids.

While caffeine is generally recognized as safe, Health Canada does recommend a maximum daily intake of 400 mg. For adolescents and children, the amount is much less: 45 mg for children aged four to six; 62.5 mg for children aged seven to nine; 85 mg for children aged 10 to 12. Adolescents 13 and older, should follow the precautionary recommendations of 2.5 mg of caffeine per every kg of body weight.

Some health advocates have tried to link caffeine to negative health effects, but so far, most studies are inconclusive. What we do know is that everybody has a different tolerance for caffeine. In healthy adults, a small amount of caffeine has positive effects (increased alertness and concentration). For caffeine-sensitive adults however, even small doses cause insomnia, headache, irritability and nervousness. Children are at increased risks of experiencing these effects. Other effects of excess caffeine include muscle tremors, nausea, increased heart rate and blood pressure, and anxiety.

There appears to be a growing market for specialty formulated energy drinks. These often have very high amounts of caffeine and sugar, as well as other energy-boosting herbal ingredients. Labelling regulations require caffeine content be listed only when pure caffeine is added to a beverage. Extra caffeine from plant additives may not be reflected in the label. These energy drinks are NOT recommended for children, pregnant or breastfeeding women, or caffeine-sensitive people.

Some over-the-counter medications contain as much as 1000 mg of caffeine in a daily dose! Be sure to include that amount in your daily caffeine allowance. If you take caffeine daily, be sure to ask a medical professional if caffeine consumption could interact with any other medications you might be taking. So enjoy your daily java if you choose, but stay informed!

(Health Canada, Whitney & Rolfes: Understanding Nutrition)

Lifewise Health & Wellness Bulletin - September 2011

2011-08-31T19:39:00.000-04:00

As enthusiasm for herbal therapies continues to grow, I would, once again, like to caution against resorting to pill popping as the natural solution to all health problems. Even though research has demonstrated the beneficial effects of many herbs, as usual, in practice things are more complicated. The benefits of many widely used herbal remedies have not been rigorously tested and are not yet well documented. Also, although Health Canada’s Natural Health Products Directorate (www.hc-sc.gc.ca/hpb/onhp/) tests contents of some herbs and nutritional supplements, there is no guarantee you’re getting what’s listed on all labels. One resource that may help is www.ConsumerLab.com they privately test supplements to determine if the contents are pure and match the label claims. Many tested supplements have been found to lack key components or did not contain advertised percentages of active ingredients. Some products were even found to contain pesticides and heavy metals. Remember, no herb is a substitute for a healthy diet and other good habits. And, if you choose to supplement, be selective and be a savvy consumer.

Yours In Health,
Dr. Karen Baker

2011-08-31T19:24:00.000-04:00

Check Your Medicine Cabinet
Karen Baker, BSc, DC

Your medications (prescription or over the counter) may change the way your body responds to exercise, sometimes in ways that can be dangerous. If you take any medication regularly, check with your pharmacist to see if it can cause problems. A few to watch out for:

ANTIBIOTICS: A class of antibiotics called fluroquinolones (e.g. Ciprofloxacin, Sparfloxacin, Levofloxacin), often prescribed for bronchitis, urinary tract infections and intestinal infections, may increase your risk of tendinitis or a tendon rupture. If the antibiotic you’re taking belongs to this class, ask if a substitute could work as well for you.

ANTIHISTAMINES (e.g. Diphenydramine, Cyprohepadinie) work well to diminish allergy symptoms; however, they also reduce your ability to sweat, leaving you vulnerable to overheating during a workout. Some also cause drowsiness or slowed reflexes, which could lead to injury. Wait at least half a day after taking such drugs to do activities that require physical or mental coordination or fast response time, such as using gym machines.

DIURETICS (such as Furosemide, Metolazone) used to control high blood pressure, flush fluid from your body. This can increase the risk of dehydration during exercise; especially since exercise suppresses the thirst response. Combining diuretics with exercise can be especially dangerous for older people with heart disease. It is important to always drink plenty of fluids when exercising, but if you are taking one of these medications pay particular attention to your fluid intake.

IBUPROFEN (generic), sold under several brand names (i.e. Advil, Motrin, Nuprin) is often taken to reduce pain and inflammation. This type of painkiller accelerates dehydration by reducing blood flow to the kidneys. Acetaminophen (Tylenol and others) does not have this effect. Aspirin and Naproxen do, but to a lesser degree. For you pill poppers out there, be aware these drugs are not completely harmless and should be taken with caution.

2011-08-31T19:22:00.001-04:00

Mindfulness Meets Science: New Research
Drs. Miroslava Lhotsky & Judy Turner

Scientists used to believe that the brain was virtually unchangeable once a person reached adulthood. Radical new research has instead revealed the brain's neuroplasticity, that is, its capacity to change and reshape itself throughout a person’s lifespan. This finding has opened the exciting possibility of literally re-thinking the way in which the brain responds to conditions such as chronic pain, depression, stress, and even happiness.

Meditation's positive effects are now measurable: The discovery of the brain’s neuroplasticity coupled with state-of-the-art brain imaging techniques have led to fascinating studies about the effects of mindfulness meditation on the brain. Through ongoing controlled studies, mindfulness meditation is being shown to:

 improve mental sharpness in the aging brain

 reduce stress by shifting prefrontal cortex activity from the right to the left hemisphere

 reduce the recurrence of depressive symptoms

 positively influence and reduce the experience of chronic pain

 improve concentration and help regulate daily habits of eating, sleeping and physical activity

 provide a valuable supportive therapy in the treatment of cancer and heart disease

 lessen the frequency and intensity of anxiety and panic attacks

 lead to the cultivation of greater happiness

Mindfulness meditation is a scientifically-validated method that teaches you to clear your mind, quiet your emotions, and calm your body. It is a simple and systematic approach that helps you attain greater levels of health and well-being by becoming more present and aware in the moments you actually live.
Beginning with focusing your attention on the breath, as you practice, you learn to become more resilient to stressful situations and to develop healthier ways to be in charge of your life.

We are very excited to welcome Dr. Miroslava Lhotsky and Dr. Judy Turner, who will now be offering their Mindfulness Meditation program at Lifewise. For more information, check out their website: www.mindfulnessmeditationtoronto.com.

Lifewise Health & Wellness Bulletin - August 2011

2011-08-06T09:59:00.001-04:00

It’s time to GO LOCAL! In our current food system, we spend 15 calories of energy (burning fossil fuels in transport and production) to get 1 calorie worth of food.

Our quick-fix, want it now attitude is having a huge impact on the health of the planet and the local economy (not to mention our health).
By supporting local growers we reduce ‘food miles’, eat healthier food and boost our local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.

Join the Local Food Movement and start buying local. Also get a better understanding of where it all comes from - visit a local farm with FIELD TRIP this summer.
(www.fieldtriptoronto.ca)
Yours In Health,
Dr. Karen Baker

2011-08-06T09:54:00.003-04:00

AUGUST 2011 - Class Schedule

Check out our website for the August 2011 class schedule. Please be reminded that classes are subject to change and may vary week-to-week. Call ahead to ensure class is running as scheduled

2011-08-06T09:41:00.000-04:00

Missing Magnesium?
Karen Baker, BSc, DC

Magnesium is an extremely important mineral, whose value for good health is just starting to be recognized. This essential nutrient plays an important role in the generation of cellular energy as well as the repair and regeneration of skeletal muscle and nerve cells. It is necessary for healthy bones and teeth, for controlling blood pressure, regulating calcium channels in the heart, and promoting sleep.

Magnesium deficiency can affect virtually every organ system of the body, and has been linked to many symptoms including: muscle twitches and cramps, back aches, neck pain, tension headaches and TMJ dysfunction. Other symptoms include constipation, menstrual cramps, insomnia, anxiety, PMS, numbness, tingling, and chest tightness.
While the recommended daily intake (RDI) is 310 to 420mg per day, most people are only getting about 175 mg daily. Magnesium can be found in lentils, dark green vegetables, seafood, walnuts, peanuts and almonds. One easy way and proven way to increase magnesium levels in the body, is to take an Epsom Salt Bath (Magnesium Sulfate).

The consumption of alcohol, use of diuretics, diarrhea, presence of fluoride, and high levels of zinc and vitamin D increase the body’s need for magnesium.
Recent research is exploring the therapeutic effects of its use in treating Diabetes Mellitus, Hypertension, Migraines, and Osteoporosis.

2011-08-06T09:40:00.000-04:00

Headaches – a pain in the neck?
Dennis Newhook RMT, CYT

Headaches are among the most common complaints we see at Lifewise, affecting both men and women, young to old. While some headaches are the result of underlying medical conditions, the majority of headaches, known as tension headaches, result from our busy lifestyles. Muscle tension in the shoulders and neck contribute to most headaches. These factors can be easily treated by paying more attention to posture, stretching, and drinking enough water. Prolonged computer use leading to poor sitting posture and strained eyes is another major contributor to tension headaches. Beyond improving your posture and increasing exercise, improving your sleep and treating any jaw or TMJ (temporomandibular joint) dysfunction can greatly relieve headache symptoms.

Some people suffer with migraine headaches - which are poorly understood and experts have yet to agree on one concrete definition or cause. Two theories include the vascular model (often treated with vasoconstricting drugs) and the neurogenic model (affecting pain-sensitive nerves from the trigeminal nerve and the upper neck). The neurogenic model is supported by studies that have shown chiropractic adjustments to be helpful in relieving migraine symptoms. Migraines are often accompanied by auras, light/scent sensitivities, nausea, vomiting, and irritability.

Some headaches accompany more serious conditions or result from medication errors or side-effects. If a headache follows an acute head trauma and is accompanied with confusion, fever, or changes in vision be sure to seek immediate medical advice.

Lifewise Health & Wellness Bulletin - June 2011

2011-06-09T13:36:00.000-04:00

I am always encouraging my patients to add more exercise to their lives; but as the temperature starts to rise, and the weather entices us to get outside and become more active, it is more important than ever to drink enough water. We lose large amounts of fluid and electrolytes through our bodies’ cooling mechanism of perspiration. So, drink up! A nice alternative to those high-calorie sports drinks is to add a tiny pinch of natural sea-salt and a shot of lemon juice to our water bottles.
Yours In Health,
Dr. Karen Baker

2011-06-09T13:34:00.001-04:00

JUNE is Patient Appreciation Month!
All of us at Lifewise would like express our gratitude to our loyal patients and students for their continued support.

Be sure to enter our draw for some fantastic prizes.
Grand Prize: Complete Yoga Kit

Throughout the month of June, enjoy:
- BBQ & Open House
- Nutritious Snacks
- Class Demonstrations
- Draws & Prizes

2011-06-09T13:33:00.000-04:00

Support Sarah in her Cancer Prevention Challenge!

Hey folks, it’s that time of year again. Sarah is raising funds for the Cancer Prevention Challenge. The details of the challenge are the same as last year and can be found on her blog, if you would like to follow along, or even join in. (http://sarahdobec.blogspot.com/p/my-cancer-prevention-challenge.html)

Preventative medicine refers to measures taken to prevent diseases. We often make the assumption that disease is inevitable. Imagine instead if our lifestyles, diets and habits were actually preventative in nature. Here are some simple ways for you to easily get started:

- Increase your vegetable intake
(they are full of anti-cancer phyto-nutrients)
- Reduce your sugar consumption
(sugar suppresses the immune system)
- Sweat, either through exercise or a sauna
(aids the body’s detoxification process)
- Slow down, breathe (maybe even meditate)
(in order to reduce stress)

This year Sarah is raising funds for FoodShare, this wonderful non-profit community organization’s vision is Good Healthy Food for All. There are so many amazing programs at FoodShare we couldn't list them all in this article but we love them for their commitment to teaching kids the importance of healthy food. They promote student gardens, lunch programs and classroom education. Here is the link to Sarah’s fund raising page - every penny counts! www.gifttool.com/athon/MyFundraisingPage?ID=1865&AID=1589&PID=209417

2011-06-09T13:27:00.002-04:00

Spring Panzanella Recipe
(Makes about 6 - 8 servings)
Sarah Dobec, Holistic Nutritionist

- 1 lb loaf of hearty, day-old, whole wheat bread into 1-inch cubes
- 4 cloves garlic, chopped
- 1 shallot, chopped
- 1 tablespoon fresh thyme - just pluck leaves from the sprig
- a couple pinches of salt
- 1/4 cup extra-virgin olive oil
- 1 bunch asparagus, cut into segments
- 2 cups peas, fresh or frozen
- 4 handfuls spinach
- 1/4 cup small basil leaves

In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes - or until they are nice and golden and crunchy.

In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus.

Cover, wait about twenty seconds; add the peas. Cover, wait a few seconds, add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.

Put the bread crumbs in a large bowl. Pour the asparagus and peas and all the juice over the top of the bread. Toss well; add the basil leaves and toss again. Serve the salad family-style on a big platter.

Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Thymol - named after the herb itself - is the primary volatile oil constituent of thyme, and its health-supporting effects are well documented. In studies on aging in rats, thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (docosahexaenoic acid, an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.

Asparagus contains a special kind of carbohydrate called inulin that we don't digest, but the health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to gain a foothold in our intestinal tract.

2011-06-09T13:25:00.000-04:00

Beyond the Reiki Table
Paul Lara, Reiki Master

Most of us are familiar with Reiki as a form of therapy even if you haven’t had a treatment. But not many of us are aware that the therapeutic aspects make up only about 10% of Reiki as an actual discipline.

As a discipline, it is part of daily life and not just a compartmentalized concept that is accessed when you aren’t feeling so well. Beyond the treatment room, Reiki is practical and something that can be used while doing just about anything else. Having the ability to remain calm and centered in the present moment is the discipline we practice. The use of our hands makes sense for treatments but in the streets it is all about intent, internal awareness and environmental adaptability.
In the everyday, even a cup of tea should be given our full attention. Our training teaches us to see value in a larger perspective that has its root in the now.

2011-06-09T13:23:00.000-04:00

IDEAL PROTEIN WEIGHT LOSS SYSTEM
Dr. Jordanna Clarfield-Henry, BSc, DC

Like many women, I was looking to lose a few pounds before my wedding, last year. I was introduced to a new weight loss system and decided to give it a try – I ended up losing 35 pounds and have kept if off! I found the program really easy to do, and never felt deprived because the food is gourmet tasting. I also had a great coach all the way through the process, and most importantly, I received continued support even after I lost the weight.

As a chiropractor, I believe many of my patient’s major complaints would be alleviated by losing the excess weight and reducing the stress on their joints. AND they would get healthier, happier and have more energy.
I was so happy with my results and impressed with the system that I became involved in the company and am now offering the IDEAL PROTEIN WEIGHT LOSS SYSTEM at Lifewise.
If you are interested in learning more about this program, I am holding the next info session on Wednesday, June 22nd at 7:00pm. Or sign up for a complimentary consultation by calling the front desk.

Lifewise Health & Wellness Bulletin - April 2011

2011-04-06T17:06:00.002-04:00

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

2011-04-06T17:06:00.001-04:00

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.

2011-04-06T17:03:00.001-04:00

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.

2011-04-06T17:01:00.000-04:00

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.

2011-04-06T16:56:00.002-04:00

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.

Lifewise Health & Wellness Bulletin - March 2011

2011-03-02T14:32:00.001-05:00

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

2011-03-02T14:31:00.000-05:00

HAVE YOU EVER WANTED TO TRY ACUPUNCTURE?

Now’s your chance!
This month Lifewise is offering 30 min acupuncture appointments for just $25!

Call the office today to book your appointment!

2011-03-02T14:24:00.001-05:00

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.

2011-03-02T14:10:00.002-05:00

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

2011-03-02T14:08:00.001-05:00

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!

Lifewise Health & Wellness Bulletin - February 2011

2011-02-09T10:00:00.001-05:00

This time of year is tough. We’re tired of the short days, the cold, and of shoveling snow. It’s easy to get tied-up in day-to-day tasks and responsibilities and forget to take time to relax – not only our bodies, but our minds too. “I don’t have time to relax”, I hear over and over again. Well, if you don’t do it for yourself, eventually, your body will do it for you! We cannot stay healthy under constant pressure; it is essential for our vitality and longevity to block-off some “down time” in those chaotic schedules. Give it a try it… I think you’ll like it!

Yours In Health,
Dr. Karen Baker

2011-02-09T09:59:00.001-05:00

NOTICE – Re: Parking

Please note: The parking lot at 542 Mt. Pleasant Road (just north of our building) is unfortunately not available to Lifewise. We have been notified that cars parked in that lot will be ticketed or towed (even after business hours).
There is ample free one-hour parking on most of the surrounding side streets, as well as Green-P metered parking on Mt. Pleasant, and a public parking lot behind 477 Mt. Pleasant.

We apologize for the inconvenience.

2011-02-09T09:56:00.001-05:00

The Dirty Dozen

Even the most health conscious people may not realize that their choice of shampoo, soap or hand lotion may be impacting their health. However, some of the chemicals found in personal care products can, in fact, be quite toxic, not only to the environment, but also to our bodies. We often don’t consider it so, but our skin is actually an organ, the largest in our body; and chemicals applied to the skin can be absorbed directly into the blood stream.

U.S. researchers have now identified 10,500 industrial chemicals used as cosmetic ingredients, including carcinogens, pesticides, reproductive toxics, endocrine disruptors, plasticizers, degreasers and surfactants. Recently, the David Suzuki Foundation identified twelve of the worst offenders and coined them “The Dirty Dozen”; all of these ingredients have been linked to health and environmental concerns, including cancer, reproductive disorders, asthma and severe allergies. Almost 80% of products on the market contain at least one of these Dirty Dozen ingredients.

Equally disturbing, loopholes in Canada's cosmetic ingredient labelling requirements result in incomplete ingredient lists on many products. Manufacturers are not required to disclose specific fragrance ingredients on the product label. Instead, the generic term parfum is listed, representing a mysterious mixture of potentially dozens of chemicals.

Personal care products regulated as "drugs" on the basis of therapeutic claims (e.g., tartar-fighting toothpaste, bacteria-killing cleansers, and face cream with sun protection) are not subject to the cosmetic ingredient labelling requirements. While products marketed as "fragrance-free" or "unscented" may contain fragrance ingredients, in the form of masking agents that prevent the brain from perceiving odour.

Here is THE LIST of these top 12 culprits and their potential effects on the body and the environment:

1. BHA and BHT: Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.

2. Coal Tar Dyes: p-phenylenediamine and colours listed as "CI" followed by five digits. P-phenylenediamine is used in some hair dyes; other colours are used in a variety of cosmetics. Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.

3. DEA-related ingredients: Used in some creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife.

4. Dibutyl phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.

5. Formaldehyde-releasing preservatives: Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.

6. Paraben, methylparaben, butylparaben and propylparaben: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.

7. Parfum: Any mixture of fragrance ingredients used in a variety of cosmetics. Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.

8. PEGs (e.g., PEG -60): Used in some cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer.

9. Petrolatum: Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. Can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.

10. Siloxanes: Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.

11. Sodium laureth sulfate: Used in some foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer.

12. Triclosan: Used in some antibacterial cosmetics, such as toothpastes, cleansers and deodorants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.

As with the food we put in our bodies, we should also be reading the labels on the products we put on them!

2011-02-09T09:55:00.000-05:00

Tough Cookies!

Are you still trying to drop those few extra pounds from over-indulging during the holidays? Don’t give up. As tempting as fad diets sound in the ads, we all know that there is no magic bullet for weight loss. The formula is simple: food energy consumed vs energy expended; of course, the execution is much more of a challenge - it takes self-discipline, conscious choices, and let’s face it, hard work!

To lose weight, we have to eat fewer calories than our body uses. Calories are the amount of energy in the food we eat. Some foods have more calories than others. For example, foods (or drinks) that are high in fat and sugar are also high in calories. If we eat MORE calories than our body uses, the extra calories will be stored as body excess fat.

It’s easy to get into the habit of taking an extra helping or buying snacks in the check-out line, but before you reach for a second (or third) cookie, think about this: one pound of fat equals about 3,500 calories. To lose 1 pound of fat we have to eat 3,500 fewer calories, or "burn-off" an extra 3,500 calories than we require to maintain our existing weight.

For safe and lasting weight loss, slow and steady wins the race: by cutting 250 calories from our diet each day and exercising enough to burn off 250 calories, adds up to 500 fewer calories in one day. If we do this for 7 days, we can lose 1 pound of fat in a week.

In a society that where tempting treats are around every corner and our notion of portion size is so distorted, it’s easy to develop bad habits.

Becoming a little bit more aware of what we put in our mouth and choosing to move our bodies a little bit more each day, we can achieve lasting, healthy results.

2011-02-09T09:47:00.002-05:00

What’s in a Serving?

The average portion size is much smaller than most people think. Portions are usually averaged out to contain between 90 and 160 calories. Foods that are calorie dense come in very small portion sizes. For example, one half (40 grams) of a small slice of cheesecake contains 130 calories. On the other hand, 40 grams of a food like lettuce or spinach barely contains 10 calories and fills a salad bowl. A plate of food at a restaurant is, on average, 4 to 6 times larger than a recommended portion size! Start paying attention to your portion sizes – at home use a smaller plate to make the portion appear larger, in a restaurant you don’t have to finish everything on your plate - enjoy it again for lunch tomorrow!

Here are some easy references for appropriate portion sizes:

3 oz. of meat = Deck of cards
Baked potato = Computer mouse
Bagel = Hockey puck
Potato chips, pretzels = Teacup
Rice = Cupcake wrapper
1 oz. of cheese = Roll of film
Nuts = Egg
Pasta = Lightbulb

Lifewise Health & Wellness Bulletin - January 2011

2011-01-17T11:06:00.001-05:00

I am a sucker for stories with morals. I recently came across this story that I think is an apropos reminder at this time of year 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?’

Here’s to POSITIVITY in 2011!

Yours In Health,
Dr. Karen Baker

2011-01-17T11:05:00.000-05:00

Growing Pains: The truth about this strange phenomenon
Dr. Jordanna Clarfield-Henry, DC

Does this sound familiar? Your child has been complaining for weeks about pain in her leg. She didn‟t fall, or get in an accident. She simply started feeling deep aching pain in her hip, knee and leg that just won‟t go away.

Your GP tells you she has growing pains, and that there is not much you can do, other than wait it out; he recommends, in the meantime, she take some children‟s Advil to ease the pain. Well, that‟s one version of the truth.
From a chiropractic viewpoint, this scenario raises some questions: Is your child‟s leg growing faster then the rest of her body? If not, then why isn‟t she getting growing pains in the other leg, or her arms? How come she only has pains in one leg? Why are some kids affected while others are pain-free?

Here‟s an alternate explanation: Our pelvis is designed to move in a figure-eight pattern as we walk. There are two large joints in the pelvis (the sacroiliac joints) that share the work of the lower body, 50/50. Imagine the left SI joint becomes stuck; the right SI joint would take on almost 100% of the workload. Guess what? Those muscles down that right leg are going to get tired, achy and sore. The alleged growing pains are actually overworked muscles complaining about the injustice of this imbalance.

Your chiropractor can gently adjust your child‟s SI joints to get that „stuck‟ left side moving again, and help to stretch out the tight, overworked muscles on the right side. She may also provide some home exercises and tips to help maintain this balance. With regular check-ups your child should be able to grow - without any more “growing pains”.

2011-01-17T11:03:00.000-05:00

STRESS RELIEF
Julia Pilliar, BKin, CPT

The holidays are a time to unwind and relax – right? So why does it usually feel like we need a break after they‟re over? The holidays pose their own stresses, with late nights, driving through blizzards, buying numerous presents, and hosting parties; these can take their toll. Since stress is a primary cause of diseases including heart disease, mental illness, and cancer, we need to find ways to cope. Here are some strategies to reduce your stress and enhance your physical and mental wellness:

Regular physical activity: Any way you want ... get moving! Simply moving your body to raise your heart rate stimulates feel-good hormones. A balance of strength-training, cardiovascular-training, and flexibility-training is best.

Eat REAL food: Foods that are not present in nature, or that have been refined or processed are not easily recognized by the body, causing stress to the digestive system, which may need to use some of its own nutrient stores to properly metabolize these unnatural foods. Base your diet on a balance of natural foods (vegetables, fruits, whole grains, legumes, nuts, seeds, lean meats, natural yogurt and dairy products) and stay hydrated with water.

Breathe DEEPLY: Deep breathing increases the oxygen coming into the body and rids it of all metabolites such as CO2. It also requires muscular contraction and tones the core muscles. Slowly and fully inhale through your nose, hold, and slowly exhale all the air out through your nose, forcing the last little bit out of the lungs. Repeat for at least 5 breaths, concentrating on the evenness of your breath.

LAUGH each day: Laughter is truly the best medicine. It works the core abdominal muscles, it releases endorphins, and it‟s contagious. There‟s even a yoga practice based on laughing, making use of its anti-stress properties.

Sleep: Adequate sleep is essential for physical repair and recovery. The hours between 10pm and 2am are essential for psychological repair, and between 2 and 6am are needed for physical repair. Go to sleep earlier each night to feel more relaxed throughout the day.

2011-01-17T11:02:00.000-05:00

Gluten Free vs. Wheat Free
Sarah Dobec, Holistic Nutritionist

There is a lot of buzz about wheat and gluten allergies these days. In a nutshell, we eat a lot of wheat in North America, and for some of us, we need a break from it. Like anything in life, when we get too much of it we can create an intolerance (a lack of enzymes) or a sensitivity due to overexposure.

Wheat can be found in bread, cereal, cakes, cookies, crackers, pasta even soy sauce. Gluten on the other hand is the protein composite found in wheat, rye, barley, kamut and spelt. It gives elasticity to dough and a chewy texture to other food products. Many people have an allergy to gluten (an immune response), the most sever being Celiac Disease.

Everyone could benefit from avoiding gluten or reducing their intake, we tend to eat far too much in this country. Gluten-free grains include millet, rice, quinoa, Job's tears and buckwheat. There are heaps of wheat and gluten alternatives on the market these days; everything from pancake mixes, bread, crackers, cakes and cereals.

2011-01-17T11:01:00.001-05:00

Let us help you get FIT & HEALTHY in 2011!

In our new FIT & HEALTHY class you will SWEAT, you will WORK your muscles, you will improve your strength, endurance and flexibility. You will BURN calories and TONE your muscles. The FIT & HEALTY program will help you bring balance to your body (and your life) through functional and corrective exercises, proper nutrition and good lifestyle choices.

Join us Wednesdays at 6pm - Call Today!!!

Lifewise Health & Wellness Bulletin - December 2010

2010-12-13T16:32:00.000-05:00

It has been a busy year at Lifewise, with many positive changes that we hope will help us to continue to grow and to serve you better for years to come. As 2010 comes to a close, I would like to take this opportunity to thank all of our patients and students for your feedback and for all the kind words of support over the past year. All of us at Lifewise feel blessed to have such happy and generous people to work with each day, and are thankful for the smiling faces you bring each time you visit the office. Warmest wishes to you for the holiday season!

Yours In Health,
Dr. Karen Baker

2010-12-13T16:31:00.000-05:00

HOLIDAY HOURS

The office will be CLOSED From December 23rd – 27th & January 1st and 4th

Dr. Jordanna will be in the office for chiropractic care on Dec 27th , 29th , & 31st and Jan 3rd from 10:30am to 3:30pm

(Massage and Reiki available by appointment.)

Regular hour will resume on Wednesday, January 5th, 2011

2010-12-13T16:29:00.002-05:00

Immune System Down? Try a Massage!
Dennis Newhook, RMT

Researchers from the Cedars-Sinai Department of Psychiatry and Behavioural Neurosciences in Los Angeles have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation.

In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity.

Study participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.

We already knew that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant..

This study was published in the October issue of the peer-reviewed Journal of Alternative and Complementary Medicine.

Did you know CANADIAN researchers are also investigating the effects of massage and other complementary treatments? You can read more about the Holistic Health Research Foundation of Canada on their website: www.holistichealthresearch.ca

2010-12-13T16:27:00.001-05:00

Surviving the Holiday Season
Julia Pillar, CPT

There are three ways people can approach the holiday season: They may Give-In to stress and over-indulgence; Succumb to Guilt; or Go with the Flow.

The GIVE-IN group surrender to over-eating, over-stressing, and throw out their healthy routines and exercise schedules - stating that there is ‘no time’ to be active with all that needs to be done. These types are left feeling exhausted, unwell, and in need of a New Year’s resolution to ‘get back on track’ with healthy eating and appropriate physical activity.

Others try to avoid all temptations of delicious desserts and stick to a strict (and sometimes more intense than usual) exercise routine to counter extra holiday calories. These people feel GUILTY after indulgence or if an exercise session is missed. They burn-out during the holidays and often find little enjoyment, feeling thankful when this time of year is over.

The third and healthiest approach to the holidays is taken by those who simply TAKE IT IN STRIDE, accepting that the holidays are a time when extra treats abound and stress levels may rise. Regular activity remains an important part of most days (as it always is), but it serves no purpose to feel guilty if an exercise session is missed. Holiday goodies may be enjoyed in moderation, with an understanding that there are more than usual at this time of the year; it is ok to enjoy indulgences occasionally. People who can take this approach get the most enjoyment out of the holiday season and experience the lowest levels of stress, which is ultimately the key to good health.

To make the most of your holiday season this year, take time to think about what brings you enjoyment. Whether it is spending time with friends and family, engaging in a favourite sport or activity (including deep breathing, or stretching and flexibility exercises), ensure to include it in your daily routine.

Remember that wellness is a combination of mental, physical, social, emotional, and spiritual well-being. An adequate balance of stimulation and relaxation in all of these areas is essential to keep stress levels low and well-being high.

2010-12-13T16:25:00.001-05:00

SPROUTING: Getting your GREENS in Wintertime
Sarah Dobec, Holistic Nutritionist

Sprouting is an easy way to get fresh greens into your diet during the winter. Quite simply any seed, grain or bean will sprout. They are all full of life and need only water to release their nutritional value. Most seeds will sprout in a jar, sunflower seeds and wheatgrass need a bit of soil in a tray.

Start with alfalfa seeds or lentils. Soak them in a jar of water for 6-8 hours. Drain the water and simply rinse and drain twice a day until the grains have sprouted, depending on the grain 3-5 days. It is a great activity for kids. Sprouts are full of vitamins, minerals, protein, phyto-nutrients and fibre.
You can add them to salads, sandwiches, smoothies or eat them right out of the jar.

2010-10-23T11:13:00.000-04:00

Lifewise Health and Wellness Newsletter - October 2010

2010-10-21T19:33:00.001-04:00

Lifewise Health and Wellness Newsletter - October 2010

I was recently shown a disturbing article from a back issue of the Toronto Star (Sept 27, 2002) that discusses the questionable albeit sophisticated marketing tactics taken by some drug companies. Although this article, Disorders made to order; Drug firm’s new selling strategy: Dig up and market a new illness, then peddle a cure, is dated, the topic remains relevant. Instead of directly selling the medication, many pharmaceutical companies mount disease awareness campaigns, both to the public and to medical doctors. These campaigns market new uses for older drugs just as their patent protection expires. What’s the take home message? Beware of medications of all kinds - while some have merit,
others can do more harm than good.

Yours In Health,

Dr. Karen Baker

Lifewise Welcomes Dr. Jordanna Clarfield-Henry

2010-10-21T19:31:00.001-04:00

Lifewise Welcomes Dr. Jordanna Clarfield-Henry

Lifewise is joining forces with Mt. Pleasant Chiropractic.
Beginning November 1st, Dr. Jordanna Clarfield-Henry will be moving her practice into our office. Dr. J (as she is affectionately known to her patients) will be available for chiropractic care on Mondays, Wednesdays, & Fridays.
Welcome Dr. J - we’re happy to have you join the team!

Quick & Healthy Fall Recipes

2010-10-21T19:24:00.000-04:00

Quick & Healthy Fall Recipes
From Sarah Dobec, Certified Holistic Nutritionist

Roasted Fall Veggies
o 2 large potatoes washed and cubed
o 3-4 medium beets washed, peeled and cubed
o 2 large carrots washed and cut into large coins
o 5-6 cloves of garlic cut in half
o 1 large cooking onion cut into large chunks

Place all the veggies in a roasting dish. Mix together ¼ cup olive oil, ¼ cup toasted sesame oil, 2 tsp grated ginger, salt and pepper. Mix with veggies and bake at 350 until beets are tender.

White Bean Dip
o 1 can white beans
o 3 tbsp flax oil
o 1 clove garlic
o 1/2 tsp sea salt
o 1 tsp dill
o Pepper to taste

Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency.

Easy Hummus
o 1 can of chick peas (rinsed)
o Juice of one lemon
o 1 large clove of garlic
o ¼ cup of tahini
o ½ tsp sea salt
o Pepper to taste

Blend all the ingredients in a food processor and add filtered water until you reach the desired consistency. You can also add: Basil, Cumin, Cayenne, Curry - BE CREATIVE!

Fiver Fridays

2010-10-21T19:23:00.000-04:00

FIVER FRIDAYS:
For just $5 join for our rotating schedule of drop-in
classes and workshops on Friday evenings at 5pm. Our instructors
volunteer their time, this year all proceeds will be donated to
FoodShare.

October 15th – Benefits of Orthotics (Dr. Joy Simon)
October 22nd – Intro to Tai Chi (Paul Lara)
October 29th – Healthy Immunity (Sarah Dobec)

Enlightening Facts about Sleep!

2010-10-21T19:20:00.002-04:00

Enlightening Facts about Sleep!
Dr. Karen Baker, BSc, DC

Having trouble sleeping lately? The real problem could be light and your exposure to it at the proper times of day to ensure a full restful night’s sleep.
The body’s biological clock, which regulates our sleep-wake cycles, is strongly affected by light, especially bright light such as sunlight.

Many shift workers have problems sleeping because their work schedules conflict with their bodies’ natural sleep-wake cycle cues. Melatonin, a hormone produced by the pineal gland in the brain, affects both our desire to sleep and the quality of our sleep. Darkness enhances melatonin production, while light inhibits it. Therefore, shift workers may experience extreme drowsiness at work and suffer from insomnia when they actually settle down to get some sleep during daylight hours.

The same is true for many elderly people who do not get outdoors much and therefore, lack an adequate amount of light each day. One of the major health complaints for the over 65 population is difficulty sleeping. Brightening the level of light in their homes during the day and early evening hours may alleviate the major cause of their sleep distress!

Because bright lights can disturb the normal production of melatonin, and interfere with your ability to get a good night’s sleep, make sure your bedroom is completely dark. Use light-blocking shades, lined curtains or even an eye mask to block out all light, including a night light and bright clock radio lights, because even a dime-sized area of light shining anywhere on the body can affect the production of melatonin and interfere with restful sleep!

Why Children Need Outdoor Playtime

2010-10-21T19:18:00.003-04:00

Why Children Need Outdoor Playtime
Dr. Karen Baker, BSc, DC

Children and adolescents spend far fewer hours playing outside
than they did in past decades. Free time, which was once filled
with hours of unstructured play in the backyard or park, is now
consumed by structured sports and inside sedentary activities
such as TV, video games, computers and the Internet.
Think that unstructured outdoor play is just all fun and games or
a waste of time? Think again! Scientists are discovering that
outside free play offers immense benefits for a child’s growing
mind and body. And Dr. Baker wants patients to know about
these advantages. Benefits include decreased risks of cancer,
heart disease, attention deficit hyperactivity disorder (ADHD),
obesity and depression. Outdoor free time also appears to slash
incidences of colds and flu.

Researchers at Children’s Hospital of Philadelphia, Penn., stress
the importance of encouraging young children, especially
preschoolers, to engage in ‘active, unstructured, outdoor play.’
Parents and daycare providers should use language and words
that engage children in physically active outdoor play involving
movement. To this end, experts suggest using the word ‘play’
with preschoolers to encourage movement and exercise.
Outdoor play should be encouraged not only for its effects on
physical health, but also for its benefit to a child’s well-being
(Archi Pediatr Adolesc Med 2005; 159:46).

Lecture & Book Signing

2010-10-21T18:56:00.001-04:00

Lecture & Book Signing :
Dr. B. Raven LeeEmbodying Sacred Feminine
and the Magdalene WisdomSaturday,

Nov 6th 3-5pm at Lifewise Health and Wellness

Dr. Lee’s article on the sacred feminine makes up one of
forty-three inspiring chapters in Goddess Shift: Women
Leading For A Change, an anthology of powerful
women’s voices along with Maya Angelou, Jane
Fonda,Angelina Jolie, Shirley MacLaine,Michelle Obama and
many more. Goddess Shiftdescribes the shape of the new
human family that is emerging from the leadership of these
remarkable women, and the very different future they
envision for the world we share. All royalties from this book
go to nonprofit organizations dedicated to improving the
lives of young women around the world. For more
information, please visit: www.goddessshift.com.

Lifewise Health & Wellness Bulletin - September 2010

2010-09-20T19:38:00.000-04:00

Having been a student for many years, September has always seemed to me like the start of a new year, an exciting time of new classes, friends, and ideas. We are now nicely settling in to our new location on Mt Pleasant – thank you for all the well wishes and positive feedback on the new space. We are happy to be here and hope to now stay put for many years! If you haven’t yet come for a visit, we invite you to drop by! Give us a call if you need directions or parking info. Along with our fresh start, let’s also make a resolution for this “new” year. Let’s all try to be more conscious of how we treat each other, and also not forget how we treat ourselves. A little kindness can go a long way in both respects. Best wishes!

Yours In Health,
Dr. Karen Baker

2010-09-20T19:37:00.000-04:00

Super Bug? Or Simple Bad Habits?
Sarah Dobec (Holistic Nutritionist)

September is a time of new beginnings and fresh starts. It is also a perfect time to focus on building a healthy immune system as we inch closer to autumn, winter and cold/flu season.

In a course I took this summer they really drove home the idea that it is not the 'germ' that is the issue in health, it is the 'terrain'. The health of the individual will determine whether they are able to fight the most recent cold germ or bug.

There is a lot of press and mania around newer, stronger viruses. It seems that every season we are faced with a new SUPER bug.
Yes the bugs that make us sick are learning to adapt to the antibiotics we use to fight them, but drugs are not our only defense against illness. The human immune system is a truly amazing system that given the right conditions can ward off many potential infections.

While it is important to be aware of community health issues it is even more important to focus on building your own immunity and overall health by taking a look at your own health habits: There are lots of simple things to do to give the immune system a fighting chance:

Eat Well, Keep Active, Be Rested, Stress Less, Stop Smoking, Drink Less Alcohol and More Water, Wash Your Hands, Have an Emotional Support Network, When you are sick – Stay Home and Rest, Listen to Your Body – take a break when you start to feel run down.

For more information about what you can do to prepare for cold and flu season visit Sarah’s most recent blog post: sarahdobec.blogspot.com, or visit her at the office.

2010-09-20T19:36:00.000-04:00

Pass It On!
Dr. Karen Baker

If we remember and take the time to care for our own health and wellness we will have the energy and capacity to make a difference in the lives of others – those we know and care about – and even in the lives of complete strangers.

It is so easy for our days to become focused on the demands of our job and on the needs of our families and our households; we become task oriented and forget about the importance of little things.

Small random acts of kindness or caring really do make a difference in peoples’ lives, to others in our communities that we tend to only acknowledge as blurs we pass by on the road.

Challenge yourself this month to perform one good deed a day. Here are some suggestions:

 Pick up a discarded coffee cup and put it in the recycle or trash bin.
 Hold the door for someone as you enter or exit a building.
 Smile at the driver in the car next to you or the person you pass on the street.
 Give to a food drive for the homeless.
 Compliment a stranger on their garden.
 Make an online donation to victims of a natural disaster.
 Give one of your healthy homemade muffins to a co-worker.
 Help a child choose out-grown toys to donate to a shelter.

Often the opportunity to do a good deed will simply present itself – you just need to pay attention. The amazing thing is not only will you feel good about yourself, but such behaviour is contagious. Others who benefit from your kind act are more likely to also do something nice for someone else. We can make the world a kinder and healthier place, one smile at a time.

You can make a difference… Pass it on!

2010-09-20T19:34:00.001-04:00

Less IS More
Paul Lara

Sometimes life gets a bit crazy, and sometimes crazy can come all at once. Lethargy, anxiety, stress - this is what crazy can bring.

When life becomes heavy, most of us react by giving our undivided attention to the situation in need. As a result we neglect meals, fitness routines, relaxation time, sleep, etc. This in turn begins to create overall life discomfort. We walk around feeling like we are just trying to catch up to a rhythm we no longer are a part of.

Fabulously designed fast-track fitness routines can burn out as quick as we light them up. Our patterns of exercise and health shouldn’t resemble a rollercoaster.

From meditation to power-lifting, a consistent routine of just a little bit everyday is better than a once a week workout that takes up the majority of your Saturday.

Take as little as 5 minutes a day, create that time for yourself and try to keep it around the same time every day. Mornings are excellent times, but everyone is different and therefore everyone is going to be attracted to slightly different rhythms. As long as we can maintain a somewhat consistent routine, we can learn to adapt and flow with the inevitable changes crazy can bring.
Paul Lara offers Reiki and Accupressure Therapy, as well as Tai Chi and Meditation classes at Lifewise.

Lifewise Health & Wellness Bulletin - August 2010

2010-09-08T16:42:00.001-04:00

HERE WE GROW AGAIN!

Over the past few years we at Lifewise have been working hard to add services and value to what we offer our clientele (our loyal friends and customers); as many of you have noticed we are getting a bit cramped in our existing office, and have decided that we have outgrown the space. In an effort to accommodate our growing list of services and classes we have now found a wonderful new location (within the neighbourhood) on the northwest corner of Mount Pleasant and Belsize.

Once we found the perfect spot, all the pieces fell together very quickly - it has turned out to be a bit of a whirlwind move! But, we’re all very excited for the opportunity to grow and we will be up and running in the new location as of August 23rd.

If you have any questions or concerns, please feel free to contact the office. Our phone number, email address and website will stay the same. Thank you to everyone for your support and encouragement. Hope to see you soon!

Yours In Health,
Dr. Karen Baker

2010-09-08T16:40:00.001-04:00

Directions & Parking for our new location!
540 Mt. Pleasant Rd, 2nd Floor

Driving:
The new clinic & studio is located on the northwest corner of Mt. Pleasant & Belsize (2 blocks north of Davisville) above the Vacuum King.

Parking:
The parking situation is much the same as it was on Yonge Street. There is Green-P metered parking on Mt. Pleasant; most of the local side streets have 1hour free parking; and if you plan on staying awhile, there is a parking lot behind 477 Mt. Pleasant (at the northeast corner of Davisville).

TTC:
 From Davisville Station: The Davisville 28 and Bayview 11 bus routes run along Davisville Ave. and both stop at Mt. Pleasant.
(If you feel energetic it’s quite a pleasant walk.)
 If you want to get a little closer: There is actually a bus that stops right at the corner of Belsize and Mt Pleasant leaving from St. Clair Station: the Mt. Pleasant 74.

2010-09-08T16:38:00.000-04:00

FIT & HEALTHY

Holistic Nutritionist, Sarah Dobec, and Kinesiologist /Personal Trainer, Julia Pilliar, are joining forces to bring you a brand new class starting this fall - we call it Fit & Healthy.

This 12-week program focuses on the 3 key elements of OPTIMAL HEALTH: Exercise, Healthy Eating, Balanced Lifestyles.
Each week Sarah and Julia will walk you through important topics in proper nutrition, corrective and functional exercise, and the fundamentals of healthy living. The second half of each week will include a fitness class, so get ready to get moving!

Weekly Topics Include:
 Surviving the Grocery Store
 Fundamentals of Fitness
 Flexibility, Endurance, Strength
 Reducing your Toxic Load
 Whole vs. Processed Foods
 Motivational Strategies
 Importance of Sleep & Rest

Let Sarah and Julia help you feel better and more energetic, become stronger and leaner, and find ways to decrease your stress levels.
Classes will run Wednesday nights from 6-8pm, starting September 15th. Call the office for details.

2010-09-08T16:35:00.001-04:00

Osteoporosis
Sarah Dobec (Holistic Nutritionist)

Osteoporosis is a common but often misunderstood condition of the bones. We tend to think that bone health is equivalent to our calcium intake but it is so much more than that!

Our bones have many important roles including providing structure, protection, and storage of minerals, as well as immunity and blood cell formation.
We seem to accept osteoporosis as a condition we will inevitably get as we age. This couldn't be further from the truth. We have the power to avoid this condition with proper nutrition and a clear understanding of how our bones work. Knowledge is power and when we understand the functions of the bones, we can make educated choices to ensure their lifelong health.

Did you know that the health of your digestive system is linked to bone health? You can take the world's best calcium supplement, but if it can't get absorbed because of a compromised digestive system then it can't support your bones.
Strong, healthy bones depend on the body being able to absorb all of the nutrients (building blocks) required in bone formation: including Vitamin D, Magnesium, Potassium, not just Calcium.

Certain conditions can prevent bone growth and even leach nutrients from the bone. Such as when our body chemistry is too acidic, when we eat too much protein, smoke or consume alcohol.

As with so many things it’s the big picture that counts: eat nutritious whole food, avoid processed food, get ample exercise and sleep, and get good advice.

Lifewise Health & Wellness July Bulletin

2010-07-09T09:04:00.000-04:00

Congratulations to all the winners of our Patient Appreciation Month Raffle! Thank you to everyone for participating. We hope that these small tokens express our gratitude for your ongoing support.
We hope you’re all taking advantage of the nice weather by going out for walks, cycling, playing tennis, golf, soccer, etc. Remember to do a good warm-up, stretch, put on some sunscreen (paraben free) and drink lots of good clean water. We hope you find this newsletter both informative and enjoyable. Please share it with friends and family. We always appreciate feedback, e-mail your comments to: info@lifewisehw.com.
Yours In Health,
Dr. Karen Baker

Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)

1. Pre-condition and start gradually.
Begin doing the exact movements you will be doing during your sport at least a month before actually playing. Give your body a chance to gradually adapt early in the season, especially as the environment (temperature) changes.

2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get your muscles, tendons, and ligaments ready for action by performing full body movements such as squats, jogging on the spot, or easy skipping. Shoulder rolls and arm circles are great to warm-up the shoulders.

3. Listen to your body.
If something doesn‟t feel right, don‟t force it. If you feel that you have „tweaked‟ a muscle or joint, give it enough time to rest. Would you rather miss one game or the rest of the season?

4. Use proper, well-fitted equipment.
Paying less for something that doesn‟t quite fit can make all the difference when it comes to sports injuries. Ensure all of your equipment fits you to prevent muscle imbalances and unnecessary wear and tear on joints and soft tissues. Orthotics can ensure that your feet are taken care of, which will help to protect the rest of your joints, bones, and muscles.

5. Avoid being a „Weekend Warrior‟.
Continue training during your season, especially if you engage in sport only one or two days per week. Keep your body active by exercising regularly. This will help prevent injuries as your body will be used to activity.

LOCAL FOOD: Healthier You, Healthier Planet!
Sarah Dobec (Registered Holistic Nutritionist)

In our current food system, we spend 15 calories of energy to make 1 calorie worth of food energy. This is due to the amount of food we import around the world and the fossil fuels required to produce food, as well as pesticides. It seems unnecessary to import apples from New Zealand when we can grow them right here in Ontario!

We have become accustomed to having what we want, when we want it; and this has a huge impact on the health of the planet and the local economy. By supporting local growers you reduce „food miles‟, you eat healthier food and you boost your local economy. We could create 50 000 jobs in Ontario if we ate like we did in 1970.

If the LOCAL FOOD MOVEMENT interests you, come learn more at the July 30th Fiver Friday. Also, to visit a local farm, join us on a FIELD TRIP this summer.

Dates and details at www.fieldtriptoronto.ca

Allowing Yourself to Relax
Paul Lara (Reiki Master, Tai Chi Instructor)

Are you having difficulty relaxing? Is your mind overwhelmed with so many thoughts that you simply can‟t find the time to relax?

In today‟s fast-paced, “app” crazy environment, you are not alone. Most of us find that even when we are trying to relax; our mind is still running all over the place with possibilities that leave our bodies feeling tense and fidgety. Our inability to relax our bodies and our minds is a result of never taking the time to restore our energetic reservoir.

What we require is balance. Activity followed by inactivity, and vice versa. We can‟t be firing on all cylinders all the time. We need the time to reflect calmly and quietly. Our cell phones follow this principle - it‟s time we do as well.
Relieving the body of habitual tension and discomfort requires that we first relax the mind: A soft relaxed body is only achieved through a calm, quiet mind.
Reiki treatments are ideal for those looking to bring balance back to the mind and body. This gentle technique, utilizes acupressure techniques to help release energy blockages within the meridians.

Oftentimes, patients find that this style is also highly effective for relaxing tense muscles that have seized up due to injury or stress. Many (including, recently, Dr. Oz) have noted its usefulness in addressing a wide variety of stressors and illnesses, such as digestive difficulties, insomnia and restlessness, depression, physical injury/trauma, headaches and emotional discomfort, stress disorders, and neurological conditions.

By promoting effective circulation, Reiki will leave you feeling recharged, relaxed and calmly present.

FIVER FRIDAYS
Our instructors will be offering a variety of $5 drop-in classes and talks on Fridays at 5pm. Come and try something new!
(All proceeds will be donated to FoodShare)

JULY 9 – Intro Iyengar Yoga Class
JULY 16 – Injury Prevention Workshop
JULY 23 – Intro Tai Chi Class
JULY 30th – Local Food Movement Talk

LIFEWISE WALKING CLUB

The Lifewise Walking Club is now underway! Join us weekly to get some fresh air, work your muscles, reduce stress and enhance your mood! New moms (even dad’s) you’re invited too! Walking with your stroller is a great way to socialize and meet other parents in your neighbourhood (and the motion of the stroller is often a great way to calm your fussy newborn).
There will be plenty of opportunity to ask questions about health and fitness and learn exercises to tone your whole body using nothing more than yourself and your stroller.

Lifewise Health & Wellness June Bulletin

2010-06-10T16:15:00.002-04:00

As the temperature starts to rise, and the weather entices us to get outside and become more active, it is more important than ever to drink enough water. We lose huge amounts of fluid and electrolytes through our bodies’ cooling mechanism of perspiration. So, drink up! A nice alternative to those high-calorie sports drinks is to add a tiny pinch of natural sea-salt and a shot of lemon juice to our water bottle.
In our continued efforts to improve our services to you we have started to collect your feedback through regular online surveys. Visit our website www.lifewisehw.com
for links – you just might win something!
Yours In Health,
Dr. Karen Baker

June is Patient Appreciation Month!
All of us at Lifewise would like express our gratitude to our loyal patients and students for their
continued support.
Be sure to enter our draw for some fantastic prizes.
You could win a pair of Orthotics!
Throughout the month of June, enjoy:
 Open houses with all of your practitioners
 Nutritious Snacks
 Draws & Prizes
 Class Demonstrations

Lifewise Walking Club - Starting in June!!!

2010-06-10T16:15:00.001-04:00

Julia Pilliar (Certified Kinesiologist)
The human body was designed to walk. Increased sitting time at work, in the car, and at home has reduced the amount of time we spend on our feet, causing muscular imbalances and weaknesses which, if not rectified, may lead to chronic pain and injury, not to mention excess weight and obesity. The Lifewise Walking Club is a social and informative way to improve your cardiovascular efficiency and increase your caloric expenditure (i.e. weight loss!) in an environment where you will have fun learning about your body and other aspects of fitness.

Weekly topics include foot care and proper biomechanics, assessing your cardiovascular efficiency, the importance of stretching and strength training, nutrition and hydration, common injuries, and others.
The instructor will provide handouts each week about the topic of focus as well as maps of various routes and distances within the neighbourhood so that you may go the distance outside of group walks towards greater wellness.
If you are thinking about becoming more active for the summer, the Walking Club is a great place to start. If you are already active and want to add a different dimension to your weekly routine while learning more about health and meeting new people, the Walking Club is for you.

Registrants who sign up with a friend will receive a FREE PEDOMETER, and at the low cost of $25 for a 5-walk punch card that you can use at any of the 3 sessions during the week, this club is a great value.
Check the Lifewise Health & Wellness website for Walking Club walk times and drop in to sign up and receive your complimentary T-shirt.

Warm Welcome to Dr. Joy Simon!

2010-06-10T16:15:00.000-04:00

Since graduating from Canadian Memorial Chiropractic College in 2004, Dr. Simon has gained valuable experience and insight in treating a variety of conditions and patients in several practices around Toronto. She is certified in acupuncture, through the Acupuncture Foundation of Canada Institute – bringing another dimension to her practice.

Holding a Bachelor’s degree in Physical and Health Education, and a Bachelor of Science from Queen’s University, and as a former elite level athlete and 2005 World Masters Games gold and silver medalist, Dr. Simon has a passion for all things health and fitness.

Through school she worked as a personal trainer, educating her clients about the benefits of an active lifestyle and the importance of proper technique while helping them achieve their fitness goals. She incorporates this philosophy into her practice; actively involving her patients in their own healthcare decisions and treatment through open dialogue and education.

Dr. Simon has also become a Registered Trigenics Physician. TRIGENICS is a neuro-kinetic assessment, treatment and training system which relieves pain and increases strength and movement. It is used by manual medicine physicians such as osteopathic and chiropractic doctors as well as physiotherapists integrating resisted exercise neurology, muscle nerve treatment, and bio-feedback breathing. The addition of Trigenics to her practice has helped Dr Simon effectively treat stubborn conditions in everyone from the arm chair athlete to serious athlete, aiding them to improve strength, flexibility and performance both on and off the athletic field. With all these tools Dr. Simon excels in treating a wide range of injuries, from stress and tension related headaches, repetitive strain disorders, chronic low back pain, arthritis and sports injuries.

Dr. Simon will be available for chiropractic appointments at Lifewise on Wednesdays and Fridays. She is scheduled to begin treating on June 30th. – please give her a warm welcome!

Lifewise Health & Wellness Bulletin

2010-05-11T20:00:00.000-04:00

Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. You will notice over the next few weeks some new faces at the front desk: Nancy, Mark, and Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services. I am also excited to announce the addition of a new chiropractor to the team: Dr. Joy Simon will be joining us, starting the end of June. She will be available for treatments on Wednesdays and Fridays. (Finally, chiropractic appointments offered 6 days a week!) what's more, Julia Pilliar will
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker

The Importance of Strength Training

2010-05-11T19:58:00.000-04:00

The Importance of Strength Training
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.

In dedication of Mother's Day

2010-05-11T19:57:00.000-04:00

In dedication of Mother's Day
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
 alleviate or decrease common aches and pains
 reduced edema (swelling) that is often present during pregnancy
 the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
 promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.

Happy Mother’s Day!

Eating Right for Cancer Prevention!

2010-05-11T19:46:00.000-04:00

Eating Right for Cancer Prevention!
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/

Lifewise Health & Wellness Bulletin - April 2010

2010-04-05T12:30:00.000-04:00

Eating correctly, getting active and becoming healthy can seem daunting and like a lot of work to you. But really, it's no more work than managing a life of illness and fatigue. It’s not hard to be healthy, to be vital, to be proactive and to have a beautiful body, it’s a choice. Once you get started, you'll see it's not as hard as you thought to maintain healthy habits. Change is intimidating and can seem impossible, but you can change your mind, change your thinking and focus your energy on achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and depleted vitality. Life is movement and movement is life!

Yours In Health,
Dr. Karen Baker

The WHOLE Shebang

2010-04-05T12:22:00.001-04:00

(Sarah Dobec)

As a Certified Holistic Nutritionist I am often asked what my number one piece of health advice is. It’s a tough question to answer because we are all so different and have different needs. Unfortunately, there is no magic pill. There are heaps of nourishing foods that we should integrate into our lives in balance. Moderation really is the key – gee, how boring is that?! I can, however, provide this small nugget of advice to everyone. Transition your pantry and fridge from PROCESSED foods to WHOLE foods. Start cooking for yourself and stop relying on “insert brand name here” to feed you.

Whole foods are foods that we recognize in their most natural form - an apple versus applesauce, for example. Once a food has been processed we have to start reading labels to see what has been added such as sugar, preservatives and fillers. Food processing also often removes many of the healthy vitamins and minerals that our bodies require. Excess sugar + nutrient depleted food = foundation for illness and disease.

Experiment by taking all the processed foods out of your cupboards and the fridge to see how much you actually rely on them. Then consider each one and how you could replace it with a whole food alternative. An example would be replacing instant oatmeal with bulk oatmeal, cinnamon and chopped fruit.

“Food that lacks life, cannot sustain life” (Dr Rowland)

Trainer Tips – Stress & Exercise

2010-04-05T12:19:00.000-04:00

(Julia Pilliar)

Many people believe that worthwhile exercise involves treadmills, weights, and large machines that necessitate a costly gym membership. This type of exercise can actually be counter-productive to exercise goals, whether they be weight loss, strength gains, stress management, or otherwise. This is because exercise is actually a stressor to the body.

Some stress is good and challenges our bodies to adapt to difficult conditions, making us stronger and more efficient. However, if we experience chronic stress (due to daily poor nutrition, worry about finances, or exposure to environmental toxins, for example), our bodies never have a chance to repair, adapt, and grow.

If you experience high levels of stress, running on the treadmill may in fact, make things worse, even if you experience a brief euphoric effect directly following. Two hours later you may find yourself exhausted, in a poor mood, or mentally foggy.
To reduce your stress and increase your energy levels, engage in deep breathing and meditative activities that calm the nervous system and help to balance catabolic (tissue breakdown) and anabolic (tissue repair) processes. Depending on your level of stress, you will find an appropriate balance of calming activities such as deep breathing, meditation, stretching, Qigong, and yoga, and more vigorous activities of aerobic conditioning and strength-training.

For further information regarding stress and exercise, come in and ask one of our health and wellness professionals.

Point to Ponder

2010-04-05T12:17:00.000-04:00

(Paul Lara)

Having the ability to focus all of your energy in one direction will give you skills you previously thought were unattainable. The act of meditation, whatever style you practice, is about one-pointedness. The mental control that comes with practicing one-pointedness can help you to be fully present in all aspects of your life, one moment at a time. This in itself is worthwhile grounds to give it a try.

Meditation is a word that carries with it images and perplexing concepts that, at first glance, may seem unattractive or simply unachievable. However, it doesn’t have to be; my approach to meditation is simple and practical. Over the past 12 years I have studied various styles of meditation and have learned how to incorporate “seemingly” abstract concepts into everyday life. By regularly practicing simple exercises over short periods of time, we can learn how to build mental control that will show results.

Physically speaking, benefits of a regular meditation practice include: improved sleep, better digestion, a strengthened immune system, vitality, and emotional stability. Incorporating mind and body, regular meditation has been shown to lower blood pressure and reduce chronic pain.

From calm and centered to sharp and present, meditation promotes internal awareness and environmental adaptability.

Lifewise Health & Wellness Bulletin - March 2010

2010-03-01T21:08:00.002-05:00

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, try some of Julia’s tips for healthy vacationing, or talk to Sarah about healthy ways to enhance the body’s natural systems for flushing out toxins.
Recently, I have found myself talking to my patients a lot
about feet, so I’ve reprinted Dennis’ article on foot care - enjoy!

Yours In Health,
Dr. Karen Baker

Health & Wellness Talks – Wednesdays @ 6pm

2010-03-01T21:08:00.001-05:00

Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Kinesiologist, Trainer

March 3rd: Exercise & Mood: How activity makes you FEEL good

COMING UP:
March 24th: Spring Cleaning (How to Detox Safely)
April 7th: Pro-Aging & Growing Old Gracefully

Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.

Admission: $5 – all proceeds will go to charity.

Give Your Body a TRUE Vacation

2010-03-01T21:06:00.000-05:00

Julia Pilliar

Vacations and „Staycations‟ are great ways to rejuvenate during winter months. However, a week of indulgence and inactivity can leave your body in need of another holiday. Good nutrition and adequate movement is essential to work toxins out of our systems and replenish energy. Here are some tips for a healthy and nourishing holiday whether at home or abroad.
1. Drink lots of (clean) water! This will keep your bowels happy – which has a significant effect on how you feel – and will keep you hydrated and ready for play.
2. Make your vacation an active one. Plan a new adventure each day that piques your interest and forces your body to move. Take advantage of resort services such as salsa lessons and yoga. If at home, try a new exercise class or recruit some friends to start a walking group.
3. Get as much sleep as your body desires – the hours between 10pm and 6am are optimal for repairs to body and mind.
4. Be aware of your diet, as this can be even more important than activity. Avoid going back for seconds at the buffet, or helping yourself to desert every day, and indulging in sugar-filled alcoholic beverages. Try to eat as you would (or better than) at home. If at home, learn some new recipes and freeze extras for busy times in the future.
5. Take time for yourself each day to engage in deep breathing activities and/or meditation.
6. Laugh and socialize daily and allow yourself a mental vacation – leave the office and other stressors behind; focus your mind on the present and how relaxed and content you feel.
7. Indulge your mind in a hobby you haven‟t had time to enjoy recently. Or try a new hobby like playing an instrument, painting, writing... tap into your creative juices.

Bon Voyage!

Some Honest Feedback

2010-03-01T21:04:00.002-05:00

Paul Lara

Appearing healthy, with fixed attention to a well defined physique, and BEING healthy are not one in the same. Psychologically, physically and environmentally, health should be assessed from an honest and objective standpoint.
Rather than “How do I look”? Ask yourself “How effective is my personal health program?”

- How efficiently does my body eliminate waste?
- Am I calm and focused under pressure?
- Do I easily adapt to changes in my environment?
(This includes changing of seasons.)
- How often do I get sick?
- And when I do get sick, how quickly do I recover?

Truthful answers to these questions will tell you a lot about how effectively your current routine is managing your health.
Practices such as Qi Gong, Meditation and Yoga teach you to take an sincere look inside and regularly assess your true state of health.
Incorporating mind and body, these practices help you build the

How Many Joints Are In My Feet?

2010-03-01T21:04:00.001-05:00

Dennis Newhook

Here's a clue: each foot contains 26 bones (7 bones in the ankle region, 5 long bones in the mid-foot and 14 bones in the toes). These bones create 33 joints where they interact with one another. This makes for an incredibly flexible structure with great strength which not only supports our body's weight, but propels us forward through life. Leonardo Da Vinci called the foot "a masterpiece of engineering and a work of art" -- if we all shared that view our often achy and tired feet might get the attention they deserve!
During the winter months, when the ground is cold, wet, and slippery and our feet are bundled up in heavy boots, the 33 joints of our feet do not have the opportunity to move through their full range of motion. Lack of motion coupled with the cold temperatures can cause the muscles of our feet to tighten and the joints to stiffen. A few simple measures can help keep your feet healthy and happy throughout the winter so that when the snow melts, Spring is not only in the air but also in your step.
Tips to help your feet survive the Winter: soaking the feet to mid-shin in a hot Epsom salt bath once or twice a week; self-massage on the feet improves circulation and mobility, plenty of moisturizer applied before bed helps with cracked dry feet (wear socks to protect bed sheets and retain moisture), daily stretching of the feet, toes, and ankles; for those who wear orthotics, make sure that the inserts stay dry and are periodically checked by your health professional; always check feet for cuts, rashes, calluses, which might be the early warning signs of a more serious foot condition.

New Class Starting Soon: QiGong & Zen Meditation

2010-02-05T18:49:00.000-05:00

Come join Paul Lara for QiGong & Zen Meditation Classes

With health as a foundation, this course makes use of ancient longevity exercises that increase core strength, improve posture and promote environmental adaptability. Founded on Daoist principles, these gentle forms focus on consciously moving Qi through the meridians of the body using meditative techniques, physical movement and breathing,

Incorporating mind and body, QiGong and Zen Meditation help build the structural blueprint for physical health and mental clarity. This class is beneficial for people of all ages and is easily adaptable to those with physical limitations.

Mondays 10 - 11 am
Saturdays 4 - 5 pm

6 week session: $90

Classes Begin Week of February 15th

February

2010-02-05T18:26:00.002-05:00

February is a strange month in Toronto. We are in the middle of winter, often cooped up indoors, usually feeling stressed, depressed, or sorry for ourselves. If we don’t want to get sucked into a funk, we really need to put an effort into doing some things that will maintain a positive outlook and energy. As always, eating right and getting moving are integral to this process. On the other hand, if we seem to resemble the Tazmanian Devil these days, whirling through our daily tasks hardly breathing, we may need to take some time to slow down, center ourselves, and take a deep breath. Pay attention to yourself this month and see if you can find some balance.

Yours In Health,
Dr. Karen Baker

Winter Blues got you down?

2010-02-05T18:26:00.001-05:00

Sarah Dobec

Seasonal Affective Disorder (SAD) is a common mood disorder that occurs when our days are shorter and we get less exposure to sunlight.

Symptoms can vary from low energy and motivation, or cravings for more carbohydrates, to difficulty getting out of bed and moodiness. Most people in colder climates experience the ‘winter blues’ to some degree. The good news is there are plenty of things we can do to reduce the symptoms of SAD involving diet, lifestyle, supplements and mental preparation.

On Feb 24th, I will be giving a talk about this exact subject. If you suffer from SAD and want to alleviate the symptoms naturally, join us to learn some simple habits you can integrate into your lifestyle!

Health & Wellness Talks – Wednesdays @ 6pm

2010-02-05T18:24:00.002-05:00

Presented By: Sarah Dobec - Holistic Nutritionist
& Julia Pilliar - Personal Trainer

February 24th : Surviving Winter w/ Good Nutrition
(& Seasonal Affective Disorder)
March 3rd : Exercise & Mood

COMING UP NEXT:

March TBA: Spring Cleaning (How to Detox Safely)
April TBA: Pro-Aging & Growing Old Gracefully

Join us Wednesdays at 6pm for our regular discussions on healthy living… stay tuned for upcoming dates and topics.

Trainer Tips: Posture Posits

2010-02-05T18:24:00.001-05:00

Julia Pilliar

Sitting up straight does more than appease our mothers’ promptings. Good posture balances muscle groups and decreases physiological stress; while slouching will worsen muscular imbalances (tight chest muscles and loose back and shoulder muscles), causing pain and decreased mobility later in life. So how do we improve our posture? Most importantly, THINK about having good posture several times a day. Also, try these 3 easy exercises daily:

1. Stand tall, roll your shoulders back and down. With your arms by your sides, palms facing in, reach your fingertips towards the floor behind you and hold for 30 seconds. Relax for 10 seconds. Repeat 5 times.

2. Lie on your stomach, reach your arms towards your feet at a 45 degree angle away from your sides. Thumbs are pointing up towards the ceiling (or a little bit further!). Look at the floor, squeeze your shoulder blades together and lift your chest off the floor while you reach your hands as far towards your heels as you can. Hold for 10-30 seconds, and then relax for 10 seconds. Repeat 5 times.

3. Stand facing an open doorway. Roll your shoulders back and down and extend your arms to the sides, slightly below shoulder height. Walk through the doorway until your arms touch the frame. Lean or step forwards to feel a stretch in your chest and shoulders. Hold for 45 seconds, making sure to breathe deeply. Repeat 3 times.

Find your Qi... with Paul Lara

2010-02-05T18:22:00.000-05:00

Paul Lara

Paul Lara’s education in eastern wellness practices began over twelve years ago while in California completing his degree in Psychology. His formal training for Zen Meditation, Reiki, Qi Gong and Chinese martial arts was completed in Japan and China during his six years of living and working there. In Kyoto, Paul became a 5th Generation Certified Master in the Japanese line of Reiki. Here in Canada he is a registered teacher and practitioner under the Canadian Reiki Association. In Beijing, he received his teaching certification for Qi Gong and TaiJi (Tai Chi) as well as an official 20th Generation Chen Style TaiJi lineage declaration.

In Beijing (2007) Paul was able to begin both treating and teaching Reiki clients. There he had the opportunity of introducing Reiki to both the Chinese and international populations represented. As a Certified Qi Gong/Tai Ji Instructor, Paul taught weekly as well as private Qi Gong classes for the expat population of Beijing. These classes also included various styles of meditation that were used as a foundation for health and strength training.

Here in Toronto, Paul is thrilled to have the opportunity of working at Lifewise Health & Wellness. Honest and effective, his treatment programs help establish consistent routines for overall well being. For more information about Paul you can contact him through Lifewise or check out his website at www.qibelly.com.

2010-01-16T16:27:00.001-05:00

CLASSES - WINTER SCHEDULE

YOGA

Yoga Basics: Tuesdays 7:30 pm
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *90 min
Restorative: Wednesdays 11:00 am

PILATES

All levels: Mondays 6:00 pm *NEW
Wednesdays 7:00 pm *NEW

STRETCH & STRENGTHEN

All levels: Saturdays 3:00 pm *NEW CLASS

Early Bird Discounts for Classes

2010-01-16T16:26:00.002-05:00

Try a New Class @ Lifewise!

We are now taking registration for Pilates and Stretch & Strengthen classes; beginning the first week of February.

$10 off with early registration!

(sign up before January 31, 2010)

New Classes at Lifewise

2010-01-16T16:26:00.001-05:00

Stretch & Strengthen Class

This eight-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control, to help avoid pain and decrease chances of injury.

Saturdays 3:00 pm 8 wk session $ 120

New Year - Another Round of Resolutions

2010-01-16T16:25:00.001-05:00

Whether or not you’ve slacked or splurged over the holidays, the beginning of a new year is a great time to commit to making changes for better health. Unfortunately, by February, many of us have forgotten about, or given up on these resolutions. If you are serious about making positive lifestyle changes, whether minor or more significant, it’s important to set parameters for yourself that will help make your goals achievable and easier to maintain. Set realistic and attainable goals, and take time to consider a plan for maintaining them. Don’t be discouraged by setbacks – remember, the best time for change is today!

Yours In Health,
Dr. Karen Baker

Health & Wellness Talks

2010-01-16T16:23:00.000-05:00

Health & Wellness Talks

Presented by: Sarah Dobec, CNP
Holistic Nutritionist

January 27th : HEALTH 101:“What we know (but often forget)…about being healthy”

COMING UP NEXT:

February: Surviving Winter & Nutrition and
Seasonal Affective Disorder

March: Spring Cleaning & Healthy Ways
to Detox Safely

April: Pro-Aging & Growing Old Gracefully

Join us for our monthly discussions on healthy living.
Wednesdays 6:00pm