Healthy Living Blog
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Stress Can Become Your Healing Obstacle – Help Remove it With Meditation
Can stress get in the way of your body healing? ” When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight.” While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life.” (Health Guide.org)
I have been observing in my own practice that clients under a great deal of stress do not recover as quickly as those clients with similar symptoms. In addition, when the same client starts to manage or remove the stress from their lives, suddenly the treatment works and they get better. In such cases where stress is a permanent resident of their lives, I try and show them some basic meditation techniques. Meditation cannot remove the sources of stress from your life, but it is an excellent tool to add to your toolbox to help you manage it.
Meditation has become more mainstream in recent years. It has been talked about in various magazine articles for various reasons such as Vogue, Time magazine, and Harvard Health publications have written an articles on the subject. The one thing they seem to agree upon is that Meditation is helpful in managing stress.
“One of her recent studies (which was included in the JAMA Internal Medicine review) found that a mindfulness-based stress reduction program helped quell anxiety symptoms in people with generalized anxiety disorder, a condition marked by hard-to-control worries, poor sleep, and irritability.” (Harvard Health)
Meditation has been one my cornerstones of maintaining a more balanced lifestyle. I know how much it has helped me, and with that in mind, I want to start sharing these very basic exercises with all of you. Through my certification as a Reiki practitioner, studying for several years on advanced meditation under a metaphysical practitioner, I have been well versed on how to meditate. Let me show you how. I will be organizing a day soon, so look for the signup sheet next time you are in the clinic.
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Website References:
http://www.jpsychores.com/article/S0022-3999(09)00094-4/abstract?cc=y=
http://time.com/4063368/stress-relief-meditation/
https://www.radboudcentrumvoormindfulness.nl/media/Artikelen/ChiesaSerretti2009.pdf
http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
Plans of Pregnancy this Year?
Want to optimize your health and prepare your body for pregnancy?
Having trouble conceiving?
Post-Partum difficulties?
I have had the exciting opportunity to meet so many young women and help them with their fertility and pregnancy needs that I have decided to put together this program in order to bring awareness of natural options and find solutions.
The Optimizing Fertility and Pregnancy program is perfect during all stages of pregnancy whether you are preparing to conceive, pregnant, post-partum or having difficulty conceiving. Measuring and understanding your hormones and how they impact your overall health and fertility is the foundation upon which this program is built. By addressing YOUR individual imbalances and symptoms you can expect to achieve greater and faster results!
Here’s what you can expect:
Complete testing of your hormones and blood nutrients– get to the root cause of your symptoms and find what’s out of balance through comprehensive lab testing. This ensures all treatments are focused on your body’s specific needs in order to optimize your health and therefore the health of your baby.
You should also stop excessive hand practice to satisfy the viagra buy best sexual urge after watching an erotic movie. Vascular disease includes hardening of the arteries which causes a reduction in testosterone levels that can affect your ability to learn – maybe it’s because your brain is getting more oxygen from your efforts. cheap buy viagra Scoliosis Chiropractic therapy can also serve as a form of natural anti-oxidant, which http://pharma-bi.com/2010/03/decision-making-during-turmoil-how-well-are-we-prepared/ ordine cialis on line contains more than eighty-five minerals within their ionic form. All benefits and no drawbacks: That’s something we can the best viagra pharma-bi.com all get used to. Re-Setting and balancing hormones– based on your hormone test results, an individualized treatment plan is created to address your specific concerns and imbalances!
Whole Body Cleanse– we go even further by getting rid of those excess unwanted hormones and toxins in order to start feeling better sooner. Supporting the body’s detoxification pathways through digestion, liver and kidney health keeps all systems running smoothly and prevents complications down the road.
Nutritional Boost– essential nutrients and minerals are vital for the healthy production and metabolism of hormones, while boosting certain nutrients effectively prepares the body for pregnancy. All this combined helps ensure optimal energy, digestion and a symptom-free, healthy pregnancy.
Healthy Living– your nutrition and lifestyle are just as important when it comes to hormone health and energy production. An individualized diet and lifestyle guide is implemented in order to keep you feeling your best.
Fertility Acupuncture- acupuncture is a great way to promote a healthy, symptom free pregnancy, menstrual cycle and increase fertility naturally. Treatments are planned to individually address your needs and promote your health based on symptoms and Traditional Chinese Medicine diagnoses.
Currently undergoing fertility treatments? Naturopathic treatments and acupuncture can also improve the success of in-vitro fertilization (IVF) and other procedures for patients seeking conventional fertility treatments.
If you have any questions or would like to know more about how I can help, feel free to contact me at info@DrReka.com or come in for a FREE 15 minute consult.
The Beginners Guide to Chiropractic – Video
This illustrated video will give you everything you need to know about what chiropractic does and how it helps to make you healthier.
Link to Video
Narration: If you’re watching this video, you’re probably curious about chiropractic care and how it can help you and your family, so let’s explore what chiropractic is all about and how it works:
A Chiropractor is a health care professional who specializes in the health and function of the spine and nervous system, Because of this focus on the spine many people think that chiropractors can only help with problems such as back pain, neck pain and headaches and while it is true chiropractors can often help people with pain, there is so much more to chiropractic than just pain.
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Chiropractic care is really about total health and well-being, it is about helping people to feel great and get the most out of life by functioning at their optimal potential.
To understand how this works it is important to consider the spines’ role in the body. The spine is there to protect the spinal cord, which is part of the central nervous system, the spine is like a set or armour made up of segments so it can bend and move naturally with the body.
A spinal segment consists of two vertebrae and the joints that connect them; there is a disc in between each vertebra that acts as a cushion.
Underneath that armour a whole lot is happening, messages travel from around the body, up the spinal cord and into the brain, the brain processes those messages and sends replies back down the spinal cord to tell the body how to respond.
The central nervous system is one big information highway and it carries vital messages to every part of your body. Sometimes the wear and tear of everyday life can impact the spine and cause spinal segments to move in a way that is different to normal, in a dysfunctional way. That wear and tear can happen gradually, such as from bad posture or it can happen suddenly, which is common with sports injuries, and because of the close relationship between the spine and the nervous system, everyday strains can actually impact the flow of communication and information, between the brain and the body, messages may not be delivered to the brain, or they may be inaccurate.
When that miscommunication occurs due to abnormal movement in the spine, chiropractors call this a vertebral subluxation, you might hear that term again from your chiropractor, so now you’ll know what it means. By making fast and gentle adjustments to the spine chiropractors restore its’ natural movement. If the central nervous system is like the engine of your body, a chiropractor acts like a mechanic, tuning the spine and central nervous system, so that your body can run like a race car.
Just keep in mind that as you’re adjusted, you may hear a popping sound that can seem a bit strange. In fact it is completely harmless; it’s just the release of gas from in between spinal segments and is no more significant, than any other release of gas from your body.
So are you ready to supercharge your engine?
Source: http://haavikresearch.com/
Savoury Chickpea Pancakes
If you’ve been searching for an easy no-fuss dinner idea then this is it! These savoury chickpea pancakes are not only a cinch to whip up but they are also entirely vegan, grain-free and SUPER high in protein.
My favourite way to pair them: Serve with a giant green salad or roast some veggies and top your pancakes off with any of the following: salsa, cashew cheese, cashew sour cream or some organic plain yogurt.
Savoury Chickpea Pancakes
Yields: 5 large or 10 small pancakes
1 cup chickpea flour
1 cup water
1/3 cup diced onions
2 tbsp olive oil, coconut oil or ghee (plus more for cooking)
2 tbsp nutritional yeast
a splash of unsweetened almond milk
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1/2 tsp sea salt
1/4 tsp ground turmeric
Directions
- In a small pan over medium heat add a bit of oil or ghee. Sauté diced red onion until translucent – approx. 5 min.
- In a large mixing bowl combine chickpea flour, water, oil, nutritional yeast, almond milk, sea salt and turmeric. Whisk until smooth.
- Add sautéed onion to the mixture and whisk again.
- Add some oil or ghee to a large non-stick pan over medium heat and using a ladle add the pancake mixture to the pan. When you can see the sides of the pancake start to brown, loosen the pancake with a spatula and flip. Continue to cook the other side until golden.
- Serve pancakes warm.
I hope you enjoy these simply and savoury chickpea pancakes. They make for great leftovers too. Just warm them through in the oven or enjoy them cold!
So, “Sitting is the new smoking ” – Now What??
I’ve seen so many great articles about how sitting is the new smoking, and it’s true, it’s bad for us. As a result, some pretty neat new products have been launched out into the market to combat our new seated society, because after all, we still have to work! Here is a little research I dug up to help navigate the waters of buying into what’s really healthier for us:
Stability ball versus office chair: comparison of muscle activation and lumbar spine posture during prolonged sitting.
Firstly, the seated posture maintained by the model in this picture is amazing! If you can duplicate this posture at work on a regular chair, you would be doing a great deal to help yourself combat having to sit all day. If you need help breaking down how to achieve this posture, I can go over this with you during a session. Here are the conclusions on the balance ball vs. a regular chair:
CONCLUSIONS:
The small changes in biological responses when sitting on a stability ball as compared with an office chair, combined with the increased reported discomfort while on the ball, suggests its use for prolonged sitting may not be advantageous.
APPLICATION:
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Prolonged sitting on a stability ball does not greatly alter the manner in which an individual sits, yet it appears to increase the level of discomfort. Therefore, it is important to fully explore a new chair design and consult scientific research before implementing its use.”
Source: http://www.ncbi.nlm.nih.gov/pubmed/16696264 – scientific study
Sit Stand Desks – Key Findings:
Workers who used sit-stand desks were 78% more likely to report a pain-free day than those who used regular workstations, according to a Stanford University back pain study.
1. A 2015 study published in the Oxford Journal of Public Health shows that sit-to-stand desks in classrooms appear to be an effective way of reducing sedentary behavior (prolonged sitting) in a diverse sample of children.
2. At their 2013 annual meeting, the American Medical Association adopted policy recognizing potential risks of prolonged sitting and encouraging employers, employees and others to make available alternatives to sitting, such as sit-stand desks.
3. A 2011 study published by the Centers for Disease Control and Prevention shows that when workers are equipped with sit-stand workstations, prolonged sitting is reduced and mood states improve.
Source: http://www.juststand.org/ResearchandNews/tabid/636/language/en-US/Default.aspx
Discover a Healthier & Happier YOU this Year!
Are you ready to feel great and improve your health? Start off 2016 right and invest in your health!
This year I’m very excited to be kick starting a number of fantastic programs targeting major conditions and geared to improving your health. Here’s what to expect:
Optimizing Fertility and Pregnancy– whether you are preparing to conceive, pregnant, post-partum or having difficulty conceiving, this program is geared to individually address your hormones and optimize your health!
Pre and Post Menopause– suffer no more! This program includes comprehensive hormone and blood testing to determine what is out of balance and treats exactly what YOU need. Discover the benefits of bio-identical hormones and botanical herbs and how they effectively balance female hormones, reducing unwanted symptoms associated with menopause.
There are millions of blogs today and much noise for users to fight their way though in order to fight strongly for our buy sildenafil cheap safety whenever we are attacked by the bacterial infections and can work in hospitals, but most have their practise in their reputable clinics. They can buy cialis australia also guide you with the erectile dysfunction products that you want. It improves the secretion cialis professional cipla of testosterone naturally. Numerous and simply having soul The American Psychiatric Association portrays clinical discouragement by time persevered. levitra mastercard Stress and your Adrenals– daily stresses are unavoidable but too much stress over time can take a toll on your adrenal glands leaving you burnt out and exhausted. This program focuses on the assessment and treatment of adrenal glands by looking at daily cortisol release and other related hormones in order to identify the cause of fatigue and restore your energy.
The Infamous Thyroid gland– struggling with unmanaged thyroid symptoms? This program is geared to work with all patients suffering from a thyroid condition, whether they are medicated or not. The program includes comprehensive thyroid testing to determine thyroid function and possible nutrient deficiencies and an individualized treatment plan geared to optimize your body’s metabolism and restore energy.
Digestive Health & Food Sensitivity Testing– struggling with digestive concerns, food intolerances or skin conditions like eczema or psoriasis? Want to know what foods YOUR body tolerates and doesn’t? Food sensitivity testing provides you with exactly that! This program includes a thorough blood analysis of over 120 foods, digestive detox plan and an individualized diet and supplement program to address your specific needs.
Stay tuned each month for the release of a program and what it includes or visit my website www.DrReka.com for updates and more information.
Remember it’s not just about the symptoms it’s about getting to the root of your health concerns! Each of these programs includes specific comprehensive testing which allows you to understand the cause of your symptoms and therefore treat them effectively. It’s a new year and the perfect time to take the right step towards improving your health. Let me show you how!
What are the best sleeping positions? – Video
In our latest Ask Us Anything video series we were asked, “What are the best sleeping positions for my back?” Watch Dr. Chad show you the best positions and tips for getting a good night sleep with the least amount of stress on your back.
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5 Immune Boosting Tips
In our ASK US ANYTHING! video, Dr. Reka gives you 5 natural ways to stave off the cold and flu.
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Holiday Stress – Women Are Feeling It!
Studies have concluded that women feel holiday stress more acutely than the rest of the family. Here is one of the conclusions from a study done on Holiday Stress:
“ Women are particularly vulnerable to increased stress around the holiday season. It is
women who shoulder the majority of the family burden for shopping and holiday celebrations
and they feel particular stress from the time crunch required to get everything done.” (Greenburg, 2006)
Relief from stressful symptoms is one of the main reasons people come to see me for massage. Massage can be a great strategy for temporary relief from stressful symptoms. If you don’t have time for a massage, there’s lots of other really great things you can do to keep your stress down this season. Let’s see what the professionals have to say about it!
Here are some helpful hints according to Dr. Susan Biali from Best Health Mag.ca:
- Watch what you say – When we speak positively about our experiences, we feel more positive.
- Eat and drink to your good health – Don’t stop nourishing your body because it’s the holidays! Plan for some healthy food each day.
- Pace yourself – Protect unscheduled time in your calendar whenever you can.
- Give experiences instead of gifts – Forgo the gifts and associated marathon shopping; plan a special dinner or night out with loved ones instead. For even more peace and joy, do it in January.
- Take time to really savour the season – This will mean something different for all of us. For me, it might mean sitting with my son and teaching him to play a holiday song on his ukulele.
- Be present – Tune in to the people around you and really be with them, so you don’t miss out on what counts most—after all, how often are you together with the people who matter most to you?
- Get connected – Despite the commercialism and chaos, this can still be a deeply spiritual time of year. Take time to connect with something greater than yourself; it will help you feel calmer and more centred.
- Follow the “one drink” rule – Despite the warm glow it gives you, alcohol can stimulate stress hormones and interfere with the quality of your sleep.
- Get all hands on deck – Put your Superwoman cape away and delegate everything you can.
- Commit to peace, joy and love – What if, starting this year, the holidays were a time when you proceeded through your days and evenings serenely, and you let go of any pressure you’re supposed to feel? Let’s take the holidays back. Let’s proclaim, and reclaim, peace and joy for all—starting with yourself.
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References:
Greenburg, A., & Berktold, J. (2006, December 12). Holiday Stress.
Vegan Mac & Cheese
This is by far one of my favorite vegan mac & cheese recipes and perfect for this time of year!
It’s more of an adult mac & cheese – certainly a healthier version BUT still a major hit with the kiddies if you’re looking for a family meal.
Unlike so many mac & cheese recipes – this one is loaded with veggie-goodness from the butternut squash sauce & added broccoli. It’s also anti-inflammatory (no dairy), high in fibre (great for regulating blood sugar levels) and super nutritious.
Side note: Butternut squash is a rich source of antioxidants – especially vitamin A. Important for good vision and a strong immune system.
Roasted Garlic & Butternut Squash Mac & ‘Cheese’
Serves 4-6
Ingredients:
1 butternut squash, peeled and cut into cubes
3 cloves garlic, chopped
1/2 tsp crushed chilli flakes
6 large sage leaves
1 lb rice or quinoa noodles
2/3 cup cashews, soaked 2-4 hours or overnight
1 cup water
1/4 cup nutritional yeast
1 tbsp Dijon mustard
1/2 tsp sea salt
1 cup broccoli, cut florets
1 onion, diced
1 cup pasta water, reserve for later
Directions:
- Preheat oven to 350F.
- Roast squash and garlic for 30 minutes. Flip the squash once halfway through.
- In a small frying pan over medium heat with 1 tbsp olive oil, fry the sage leaves whole until crispy. Set aside.
- Boil pasta according to package instructions.
- Sauté broccoli and onion over medium heat with 1 tbsp olive oil and chilli flakes.
- Let squash cool, and then add to a high-speed blender with cashews, water, nutritional yeast, mustard, and salt. You will most likely need 1 cup of pasta water to thin this out.
- Pour sauce in a pot and gently heat through on low heat.
- Stir in pasta, broccoli, and onions until everything is heated through.
- Top pasta off with whole fried sage leaves and serve.
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