Healthy Living Blog

10 Healthy Habits You Need To Be Practicing

Posted by Valerie Piccitto on Aug 20, 2015 in Blog | 0 comments

There are SO many wonderful healthy habits you can (and should) incorporate – lemon water, oil pulling, tongue scraping, meditation, dry skin brushing. And that’s just to name a few! But when should you implement these practices? How often? And for how long? It can get confusing! Today I want to discuss my top 10 healthy habits and how I incorporate them into my own day to day life.

With only so many hours in a day, it’s overwhelming to implement everything all at once – it’s too much and eventually you’ll want to give up. Instead, I want to provide you with an action plan that will have you incorporating these life changing habits permanently.

Your action plan: Make one change each week. Just one. Start with my first healthy habit and work your way down the list. Eventually, these practices will become second nature. 

1. Hydration. This is such a vital starting point. Aim for 2L each and everyday. Grab yourself the largest stainless steel or glass water bottle that you can find. Determine how much water it can hold – that way you know exactly how many times you need to fill it up to meet your 2L goal. You’ll be surprised by how great you feel simply by increasing your water intake. This is an everyday healthy habit – no negotiating here! And this leads me to my second healthy habit….

2. Lemon water.Now, I’m not fussy here about whether you opt for warm lemon water or room temp water – it’s completely your choice. Just not iced or cold water. Ideally, you’re incorporating this habit everyday first thing in the morning. I like to keep a glass of room temp water with half a squeezed lemon by my nightstand. That way as soon as I wake up I can rehydrate myself. After a night’s sleep the body can be very acidic. Lemon is very cleansing, it’s liver supportive, detoxifying and alkalinizing.

3. Get your greens in!Once you’ve got the water thing down it’s time to really focus on getting your greens in – this is another daily habit. Dark leafy greens are absolutely essential to optimal health. Read more about the benefits of greens here. The easiest way to incorporate greens into your day to day is to include green smoothies and salads each day. One of my go to breakfast options is a green smoothie with tons of spinach and kale in it and I’ll often include a fresh veggie salad at lunch and dinner. Be sure to include a wide variety of leafy greens such as spinach, swiss chard, dandelions, kale, arugula, mustard greens and collards.

4. Quality sleep.You should certainly be striving for 7-8 hours of quality sleep each night. This is when our body is working the hardest to repair and restore. Tips to help you achieve a more restful sleep.

• Avoid stimulating activities ex. TV or computer.
• Develop a calming bedtime routine.
• Read/journal in dim lighting.
• Exercise 3-6 hours before bed.
• Hot bath with epsom salts and essential oils before bed.
• Avoid carbs at bedtime, as well as caffeine and alcohol.
• Incorporate evening meditation to help eliminate stress and anxiety.
• Legs up on the wall technique
• Spoonk Mat (from Nature’s Emporium)
• Diffuse essential oils to help create a calm environment such as lavender, vetiver and ylang ylang.

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5. Exercise. Physically moving our body 3-5 times a week is absolutely essential in maintaining our weight but more importantly it’s crucial for overall health and wellness. Daily physical movement can improve our quality of sleep, mood, bone and joint health and cognitive function. Find an activity that you enjoy and schedule it in the same way you would any other appointment. Some of my favourite activities include yoga, Pilates, walking, jumping on my rebounder and swimming. If you can’t manage an hour long session then squeeze in what you can – even 15-30 minutes is better than nothing.

6. Meal planning.This strategy will not only help to keep you on track with your healthy eating goals but it will also save you time in the kitchen. It’s also a really great way to save you money on your grocery bill. When you’re only buying what you need for the week ahead you won’t be purchasing more than you need which also means less waste come the end of the week – huge bonus! I meal plan and do groceries once a week. I find that this works best for my family. We do one big grocery shop, strategically eat what will perish earlier on in the week and save heartier fruits and veggies for later on. One big food shop also means less opportunity to fill my cart with items I don’t actually need for the week but might otherwise be tempted to buy. This may or may not work for you. You may prefer to hit the grocery store more regularly. Find a routine that works for you and your family. Read more on how you can meal plan here.

7. Get outside.I try to make this a daily habit as much as is humanly possible. Even if it’s just for 10 minutes a day. Get yourself out of the house, out of the office and out of the car and into the fresh air. As many of my readers know I’m a summer girl through and through, so I find this to be much more enjoyable in warmer/sunnier weather. Whatever the season – try and get outside to breathe in fresh air, soak up the sun and look up at the sky.

8. Oil pulling.Oil pulling is an ancient Ayurvedic remedy used for oral health and detoxification. Now this is a habit I’m pretty fond of for many reasons such as oral health care but other benefits include increased energy, clearer mind, reduced inflammation, allergies and improved sleep – to name a few! The method is pretty simple! Take about 1tbsp of oil  (cold pressed organic sesame or extra virgin cold pressed coconut oil are best). Swish the oil around your mouth in the same way you would use mouthwash – ensuring the oil is moving in and around your teeth, gums and tongue. Do this for at least 15-20 minutes. Be sure not to swallow the oil as it will be loaded with toxins from all the swishing. Spit it out into the toilet and rinse with water. I also like to add a drop of peppermint essential oil when I’m oil pulling to help freshen my breath. I like to oil pull at least 2 times a week depending on my schedule. I will incorporate this practice first thing in the morning while I’m getting ready, or while I’m journaling or meditating. But I’ve also done it while watching an episode of something on Netflix. Read more here.

9. Dry skin brushing.This is one of the easiest ways to detoxify on a more regular basis. I implement this healthy habit 2-3 times a week and I’ll do it just before I shower. Our skin is our largest organ but it’s also one of the most important elimination organs in the body. It plays a HUGE role in daily detoxification. When our blood is full of toxic materials from all the ‘gunk’ we put on our skin, our nails, hair and scalp, not to mention air pollution & the pesticides used on our food we start to see these signs of imbalance & deficiency through our skin in the form of rashes, dry patches, acne etc. Dry skin brushing can help to reduce the appearance of cellulite, it encourages new cell renewal which results in smoother, brighter and more glowing skin, it can help with ingrown hairs but my favourite part is that it can help to improve the relationship you have with your own body by forcing you to get up close and personal with all the areas and bits you try to avoid. Read more here to find out what you’ll need and how to dry skin brush correctly.

10. Self love. Now, don’t just skip over this part. There is a very real connection between the mind and body in terms of health. This last habit may sound super cheese ball but it’s also incredibly important to our overall health and wellness. I’m not asking you to do anything that doesn’t resonate with you. If meditation, massage or an epsom salt bath with essential oils isn’t your bag then that’s totally ok. I’m simply asking you to incorporate one act of self love each week – you can incorporate more if your schedule allows for it. An act of self love is a time out from your hurried schedule. Something that’s just for you. Time to shut it all down and get back in tune with yourself. Something that truly brings you joy and contentment. Peace and relaxation wouldn’t be bad either 😛 This could look like a regularly scheduled coffee date with yourself. Where you treat yourself to a latte, some journaling or a book you’ve been meaning to read. It could also look like zoning out on the couch with a glass of organic vino, some raw chocolate and a good chick flick.

Did Your Feet Grow With Pregnancy?

Posted by Laura Smith, RMT on Aug 20, 2015 in Blog | 0 comments

“Yes, your feet could get bigger during pregnancy — and it’s often permanent — but it doesn’t happen to everyone. This happens for a few reasons:

The foot is made up of 26 bones and more than 30 joints that are held together by a network of ligaments. During pregnancy, there’s a relaxation, or loosening, of the ligaments throughout your whole body. It’s your body’s way of preparing the pelvic joints for childbirth,  and your fluctuating hormonal levels are believed to be what causes it.  Weight gain also contributes. Now that your body weighs more, it puts more strain and stress on your feet, which can cause the joints to widen. Got swelling in your feet? That’s a factor too.” (McKinney, J.) When we combine ligament laxity and weight gain, we can end up with fallen arches, and yes, larger feet as a result.

While this can be a permanent situation for some, it is possible to correct the fallen arch through strength training.  There seems to be a few schools of thought on how to accomplish this. I believe in the shot-gun approach and have included exercises to help you get that medial arch of the foot back up to where it should be, and perhaps save you from giving rid of those really cute shoes because they don’t fit you anymore!

Tibialis Posterior

Wrap a piece of Exercise Band under a couch or table leg. Sit on the floor and wrap the Exercise Band around the top of your foot. Position yourself so that you feel the resistance as you turn your foot inwards. Turn your foot inwards against the resistance of the Exercise Band, then return to your start position.

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Peroneals and Tibialis Anterior

Exercise Band Ankle Eversion Wrap a piece of Exercise Band under a couch or table leg. Sit on the floor and wrap the Exercise Band around the top of your foot. Position yourself so that you feel the resistance as you turn your foot outwards. Turn your foot outwards against the resistance of the Exercise Band, then return to your start position.

Intrinsics of the foot Instructions: Standing on one leg, picking up marbles with your toes, scrunching a towel with your toes, standing or sitting and raising on your tiptoes and on your heels — the tiptoe/heel exercise can help with swelling too!

As with all therapeutic exercising, if there is pain with the exercise discontinue use.  If you are pregnant, make sure that you run any exercises by your health care practitioner to ensure that the exercises are suitable to you.

References:

• Kent, D. (2012) Massage Today. Retrieved **Date Accessed**, from http://www.massagetoday.com/mpacms/mt/article.php?id=14611
• McKinney, J (2015) Do feet grow during pregnancy?  http://www.thebump.com/a/feet-grow-pregnancy

10 Reasons Parents Take Their Children to See a Chiropractor

Posted by Dr. Chad Morton on Jul 23, 2015 in Blog | 0 comments

When people in my waiting room see a child coming out after having a spinal adjustment I often see a lot of mystified looks which inevitably turn into questions.  Why would a child need chiropractic care?  What benefit do children get from being adjusted?  Can they handle an adjustment?

Over many decades parents, clinicians, and researchers have noticed positive changes in behavioral, physical, and emotional health of children under chiropractic care.  Removing nerve interference may result in improvement of many different health problems depending on the area of the spine and nervous system involved.

Parents turn to chiropractic as a safe, natural, gentle and effective way to support and improve their child’s overall health and vitality throughout their growing years.

It is easier to grow a healthy child than to repair a damaged adult.

10 Reasons Parents Take Their Children to See a Chiropractor

1. To encourage good neural plasticity (brain and nerve development).

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2. To support “first-class” nerve communication throughout the body to promoting health and wellbeing.
3. To help strengthen their child’s immunity – encouraging fewer colds, ear-aches and general illness.
4. To help resolve breastfeeding issues and colic.
5. To reduce the detrimental impact our modern world has on our children’s health. (Text Neck)
6. Encourages children to thrive by supporting digestive strength.
7. To diminish nerve interference which may impact their child’s capacity to learn and concentrate (ask about Dr. Chad’s chiropractic story).
8. To promote body balance – helping to resolve poor posture, asthma, allergies and bed-wetting..
9. To help kids stay fun and light hearted.
10. To address bumps and falls and physical ailments (headaches, back pain, growing pains)

More and more children are starting to come under chiropractic care because many parents understand that chiropractic care is much more than simply fixing back pain.  The best reason to do any health related activity is for wellness and prevention.

Whole Foods Camping Guide – 5 Day Camping Meal Plan

Posted by Valerie Piccitto on Jul 22, 2015 in Blog | 0 comments

A few days in the great outdoors can offer many health benefits. It’s a great way to incorporate more physical movement such as hiking, swimming and canoeing. Even just being surrounded by nature (the greenery, the fresh air, he sunshine and natural vitamin D) has mental health benefits such as reducing stress levels. While time spent in nature can improve our health in a few ways it can also make it much more difficult to maintain our healthy eating habits and make good choices. Whether you’re car camping, portaging, or taking the bare essentials while hiking, packing food to maintain health and energy levels takes a little planning – especially if you have little campers with you!

Common camp foods include hot dogs, s’mores, instant oatmeal, sugar water and other overly processed foods that bear little resemblance to real food. We are drawn to the woods because we want to disconnect from our high-tech lives, we want to decompress and recharge our batteries. This is so important for overall wellness! However, eating processed convenience foods (filled with sugar, sodium, artificial colors/flavors and other toxic preservatives) does very little to support our bodies and in fact is incredibly taxing on our systems. These foods will certainly not fuel you or your kiddies for all of the incredible camping activities you have planned and will definitely lead to energy crashes or meltdowns/tantrums for those of you taking little campers with you.
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Luckily, it’s possible to eat real, whole foods while camping with just a little preparation! Use my 5 day meal plan as a guide to set you up for success while you venture into the great outdoors for a little R & R.

These recipes are entirely camp-friendly but are also nutritious and tasty! Now please keep in mind that whether certain recipes will work for your particular trip will depend on just how many appliances you plan on bringing with you. For those of you relying on a pot over a campfire – you may have to do a little more food prep in advance

Are you having difficulty sleeping? You may need to work on your Sleep Hygiene!

Posted by Dr. Reka Laszlo on Jul 22, 2015 in Blog | 0 comments

We all know how important our sleep is but we may not realize how many things we do on a regular basis can contribute and hinder sleep.  A good night’s sleep can provide the body with enough time to heal and rest, reduce pain, enhance digestion and regenerate our adrenal glands (our energy stores).  Difficulty falling asleep and waking up frequently in the night can hinder all of these important and vital processes leading to fatigue, less resilience to daily stress and increased pain.

There are 2 hormones which control our sleep and wake cycle: Melatonin and Serotonin.  When the sun rises the light is picked up by receptors in our eyes (even when they are closed!) to produce serotonin, a hormones which makes us feel awake, energized and happy.  In the evening when the sun sets the dark environment observed by the same receptors in our eyes initiate the production of melatonin, our sleep hormone.  All activities that are either stimulating or hinder the production of melatonin can significant impact the quality of sleep.

When it comes treating sleep issues I often like to educate patients first on how to optimize their Sleep Hygiene before looking into sleep aids because these simple tips are often overlooked and can make a big difference in quality of sleep:

• No screen-time 1 hour before bed- this includes staring at a computer, TV and phone screen!  The bright blue light actually signals your brain that it is still daylight time reducing the amount of melatonin produced.
• Sleep in complete Darkness– black out shades, blinds or the use of an eye mask can create the optimal dark environment for sleep.
• Silence is golden- well it is for sleep! Sounds and noises can be stimulating and disruptive during sleep.  Some find the use of ear plugs very helpful in noisy environments.
• Never fall asleep with the TV on!  Even on mute the flickering lights are picked up by the receptors in your eyes and reduce the restful state of your brain and body during sleep.
• Limit fluids 2 hours before bed- one of the most frequent reasons people wake in the night is to use the bathroom.  Limiting fluids 2 hours before bed and emptying the bladder can help reduce the frequency of bathroom visits.
• No Caffeine after 3pm!  The half-life of caffeine is approximately 5-6 hours which means that it is still actively stimulating the mind and body 6 hours after your last cup.

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The key is to avoid a stimulating environment and get your mind and body into a calm state of relaxation!  If you’ve perfected these tips and still experience difficulty sleeping, a natural sleep aid may be needed.  Want to know more?  Stay tuned next month for my “Natural Sleep Aids- from A to Zzzzzzz” post or feel free to contact me.  I’m here to help!

Do You Have Sleepy Hands?

Posted by Laura Smith, RMT on Jul 22, 2015 in Blog | 0 comments

I have heard many of my clients voice a concern that their hands fall asleep at night. Many people suffer from nightly pins-and-needles in their hands, and quite commonly disregard the symptom as a normal occurrence of adulthood.  Sure, if we sleep in unusual positions our hands can sometimes fall asleep under the weight of our body, or if we’re putting our hands in awkward positions where blood cannot flow, we can expect that our hands will fall asleep.  However, if it happens every night  and wakes you from a sound sleep, you should probably take notice of a few details.

1. Is it my whole hand that falls asleep, or just a few fingers?
2. If just a few fingers are feeling the numbness and tingling, which ones are they?
3. Do both of my hands fall asleep?
4. How long has thing been going on?

When our hands fall asleep on a continual basis, this could be due to compression upon our peripheral nerves within our neck and arms.  Compression upon our nerves can happen at several places along the path of the nerve when it leaves our spine and proceeds down to our hands.  This is why it’s important to note which fingers you are feeling the numbness in.  Stresses upon different peripheral nerves will present with different symptoms (as shown in the picture below).  In some cases it is a muscle that is causing the compression upon the nerve. Massage can help to relieve nerve impingements caused by muscles, thereby rehabilitating the conductivity of the nerve (depending upon the severity of the compression).  This is good news for those of us with sleepy hands, as it is a very treatable condition.
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References:

1. Elliott, R., & Burkett, B. (2012). Massage therapy as an effective treatment for carpal tunnel syndrome. Journal of Bodywork and Movement Therapies.  doi:10.1016/j.jbmt.2012.12.003
2. Field, T., et al (2004). Carpal tunnel syndrome symptoms are lessened. Journal of body work and movement therapies
3. Goodman, C. M. (2009). Pathology: Implications for the physical therapist. (3rd ed., pp. 1604-1605). St. Louis, Missouri: Saunders.

Weight Loss Tips

Posted by Valerie Piccitto on Jun 18, 2015 in Blog | 0 comments

Here’s my secret to weight loss….there is no secret to weight loss! There’s no magic pill. No quick fix. We know this! So why, why, why are we constantly searching for the holy grail of weight loss?!

What I teach my clients  is not a quick fix & definitely not a diet – because those are not only temporary but they don’t work! I teach you a lifestyle change. And guess what? When you commit to it & give it your all, it works.

Do you want to lose weight and keep it off? Then you need to get back to basics. Eat real food. Move your body every single day and drink clean water. Sounds pretty simple, right?

There’s no deprivation in real food. No calorie counting. No points scale. Diets suck the joy out of eating and eating should be joyful!

Two words: Real food! And yet how many of us refuse to do this. We live in an age of convenience where food comes packaged and processed. We are poisoning ourselves with these food-like substances that are filled with chemicals and then we’re wondering why we’re struggling with not only our weight but most importantly our health!

Try some of these tips:  Read More

Yoga for Back Pain – The Science

Posted by Dr. Chad Morton on Jun 17, 2015 in Blog | 0 comments

Yoga has been known as valuable form of therapy to alleviate back pain.  A recent study has shown that after 12 weeks of yoga, people with chronic low back pain improved their overall back function and reduced their symptoms.  On top of this, this pain reduction continued six months after the classes began and the participants were able to use less pain medication to manage their pain.

Here are some of the health benefits of yoga:

Stretching – One of the hallmarks of back pain is muscle tension affecting the spine and pelvis.  While holding yoga poses you stretch the tight muscles and fascia promoting relaxation, flexibility, circulation and joint mobility in the stretched area.  Yoga works the whole body, often hitting the areas we don’t often stretch at all.

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Alignment and Posture –Yoga helps combat the accumulated stress associated with the slouched postures we assume throughout the day.  We live in a flexion based society which negatively impacts our posture and alignment.  Maintaining proper curvature and mobility of the spine is an important component in reducing and avoiding back pain.

Breathing – Most people are shallow breathers and do not inhale fully.  Yoga teaches deep, methodical, rhythmic breathing which increases the oxygen flow to the body and brain.  This helps with mental focus and overall energy.

Mental – With practice you can find a flow-like rhythm connecting your mind and body.  This meditative state allows you to break away from your normal daily thoughts and worries helping to dissipate emotional stress and anxiety which can play into the experience of back pain.

Yoga for Back Pain – My Story

Posted by Dr. Chad Morton on Jun 17, 2015 in Blog | 0 comments

A year and a half ago I was introduced to yoga, and it not only improved my life but revitalized my world.  You see, I was recovering from a disc herniation in my low back, which is a miserable experience to say the least.  After almost 8 months of receiving therapy, I had improved to a manageable pain level yet I was left plateaued with chronic spasms in my back.

Dr. Chad attending yoga class at the Mount Albert Community Centre.

I signed up for my first yoga class in town, through Body Design, led by Jill Watson.  Going in with no expectations I attended my first class and what I experienced helped solidify my opinion on the benefits of yoga.

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Since then, I consistently recommend many of the yoga poses that helped me recover to my patients.  Anyone who experiences back pain knows it can range from being a distracting ache to a debilitating woe and most are looking for anything to make it go away.

Continue to Yoga for Back Pain – The Science

Are You Breathing Properly?

Posted by Laura Smith, RMT on Jun 17, 2015 in Blog | 0 comments

Some say the diaphragm is one of the most important muscles in the human body.  Considering that it is our primary muscle of respiration, I would say so!  Is your diaphragm functioning properly?  Given the posture that many North Americans assume on a daily basis at a desk job, it is possible that it is not.  If you find that you are often slouching, your diaphragm is getting squished by your upper torso compressing it down.

Why is this a problem?  The body uses our diaphragm to expand our ribcage so that our lungs take in oxygen.  The body will compensate with the use of other muscles when our diaphgram doesn’t do the job.  There are a number of secondary muscles of respiration, but none as important as our scalenes!  Our nerves pass through our scalenes, so if they are tight, it can lead to numerous problems.

How can we help ourselves?  Invest some time into properly breathing.  When we only breathe into the top of our chest, this is called apical breathing, and it isn’t good for us.  Here is an exercise to get started.  If this exercise is painful, stop doing it, and see a physical therapist for your diaphragm tune up!

Retraining Yourself to Breathe Diaphragmatically

• Inhale through your nose. This warms and filters the air.
• Place one hand over your chest and one hand over your abdomen.
• Take a slow breath in, try to bring it deep down into your abdomen, and feel the abdomen moving outward. (Some people benefit with a visualization such as imagining a balloon filling up in their stomach).
• Your breath then moves your ribs laterally, and chest slightly up and forward. Your shoulders should be relaxed.

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Sources:

http://www.massagetherapycanada.com/content/view/1428/38/
http://www.rehabps.com/DATA/JOSPT.pdf
https://www.painscience.com/articles/respiration-connection.php