Healthy Living Blog

SOLVED: The Orthotic/Summer Footware Dilemma

Posted by Dr. Chad Morton on May 25, 2015 in Blog | 0 comments

Anyone who wears orthotics regularly knows the difficulty of finding footwear which can accommodate their orthotics during the summer season.  When I say difficult I mean nearly impossible.  During the warmer months you don’t want be wearing heavy shoes with socks while you walk to the park or stole along the beach.  Sweaty feet in the summer is just plain uncomfortable.

The crux of the dilemma is that by not wearing the orthotics you increase the stress on  the feet, ankles, knees, hips and back, leading to increasing the pain and discomfort.
Although custom fit orthotic-sandals can be made for patients, they are an expensive solution to the problem, typically costing over $500 per pair.
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Introducing the Bio Sandal.  Bio Sandals are sandals with prefabricated inserts engineered into the foot-bed to provide better biomechanical support and correction with every step. Carefully selected materials provide unique benefits in distinct styles, helping to relieve or prevent pain, and reduce the likelihood of injury.

At $110 Bio Sandals are a good, stylish solution for summer time orthotic dilemma.  Visit Dr. Chad to find out more information or to order your pair now the summer!

5 Foods To Banish From Your Kitchen Now

Posted by Valerie Piccitto on May 19, 2015 in Blog | 0 comments

If only you could have a nutritionist there with you in your kitchen, showing you which foods in your fridge and pantry need to go NOW.

Today you can! Imagine me there with you in your kitchen.

I’m sharing with you my top 5 foods you need to ditch from your kitchen ASAP. But as always, I got your back – I’m giving you healthy substitutions.

1. Refined sugar.

• Replace with: natural sweeteners such as raw honey, 100% pure maple syrup, coconut sugar, dates, stevia or brown rice syrup. Refined sugars are bad news – they are immune suppressing & inflammatory.

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2. Margarine.

• Replace with: organic butter, ghee (clarified butter which is dairy free but not considered vegan) or coconut oil. Margarine is all kinds of processed, laden with GMO’s and must undergo hydrogenation – avoid!

3.  Ketchup

• Replace with: organic salsa is a much better alternative. Ketchup is merely refined sugar. Or make your own like I prefer to do!

Fresh Salsa:

– 1 cup fresh tomato, diced
– 1/4 cup red onion, diced
– 1 tbsp fresh cilantro, finely chopped
– 1 tbsp olive oil
– salt and pepper to taste
– Optional: use mango in place of tomato!

4. Energy/Sport Drinks

• Replace with: Coconut water! Energy drinks are a bad combination of sugar and caffeine – very depleting! Stimulate your body instead with super hydrating coconut water. It has far more electrolytes than commercial sports drinks and so much better for you. I’m not always a fan of coconut water (tastes like sweat to me) so I like to infuse mine in the fridge for 15-30 minutes with frozen berries, mango or peaches and fresh herbs like basil or mint.

5. Frozen Pizzas

• Replace with: Gluten-free brown rice wraps!

Top with:

– tomato or pesto sauce
– favourite veggie combo (I love zucchini, red pepper, red onion, mushrooms, sweet potato & kale ribbons)
– add some freshness with parsley, cilantro or basil
– if you’re still enjoying dairy sprinkle on some organic goat/feta cheese or your fave organic mozza.
– bake in the oven until wrap is crispy and your toppings are tender.

 Cleaning out your kitchen is necessary! You can’t eat what’s not readily available to you. So make some space for healthier eating and therefore healthier living!

Don’t let allergies Ruin your Spring

Posted by Dr. Reka Laszlo on May 19, 2015 in Blog | 0 comments

It’s that time of year again:  Weather is warming, days are getting longer, flowers are blooming, lawn mowers are rumbling… but that also means Allergy Season!  Don’t let your allergies get in the way of enjoying the outdoors!

There are a variety of all-natural treatments that studies show can help with allergy symptoms, often without many of the troubling side effects ascribed to traditional over the counter medications.  When it comes to anti histamines the most common side effect is drowsiness, but did you know that decongestants can cause:

• Nervousness
• Sleeplessness
• Increased heart rate
• Increased blood pressure

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For a growing number of allergy sufferers natural remedies have been their first line of treatment and prevention of allergy symptoms.  Some herbs such as butterbur, goldenseal and nettle have all been shown to be effective in reducing allergy symptoms (sneezing, runny nose, itchy, watery eyes) associated with hay fever and grass and pollen allergies.  These herbs can be effectively used as a nasal rinse or taken orally to help prevent and treat allergy symptoms.

In addition to herbs, many naturopathic doctors also believe certain nutrients can be helpful in quieting seasonal symptoms. Among the most popular are grape seed extract and a flavonoid compound known as quercetin. Although both occur naturally in many foods, when used in supplement form they can be extremely helpful in reducing allergy symptoms particularly in conjunction with vitamin C.

In addition to natural treatments acupuncture can be particularly useful if you are suffering from multiple allergies, since it works to quiet the areas of the immune system that are overstimulated by exposure to multiple irritating factors.

Stop letting your allergies get in the way.  There are many natural treatment options and it’s a matter of finding the right one for you!

Sleeping Postures

Posted by Laura Smith, RMT on May 19, 2015 in Blog | 0 comments

A lot of people ask me: “What am I doing throughout the day that’s giving me all this pain?”.  It is a great question that takes some self observation to figure out if we are contributing to our own dysfunction.  There are plenty of contributing factors, whether it be through poor postural alignment, prior injuries (that we sometimes forget about) or even repetitive movements.

Most often, our waking postures have the greatest impact upon our bodies.  What we might not consider is that we all spend a lot of time in bed,  and sleeping postures are also something to be considered when looking at our musculoskeletal health.  Here are the DO’s & Don’ts of sleep time postures to avoid stresses upon your spine.

DO’s

Side-sleepers

• A cervical pillow to keep our head level with the rest of our spine
• A pillow between the knees with our knees bent into a fetal position; this allows vertebrae to open at the back creating a relaxed state in the surrounding musculature

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Back-sleepers

•  A pillow under the knees allows hip-flexors to relax taking stress off of our lower back and spine

DON’Ts

Stomach-sleepers
“Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side” (Harvard Health Publications, 2015)

Sources:

• “Say “good Night” to Neck Pain.” Harvard Health. N.p., n.d. Web. 14 May 2015.
• “Switch Your Sleep Positions to Ease Back Pain.” EverydayHealth.com. N.p., n.d. Web. 14 May 2015.
• Picture source: http://www.businessinsider.com/best-sleeping-positions-for-health-2014-3
• Picture source: http://www.dogonews.com/2012/10/20/does-your-sleeping-position-reveal-your-personality

Crossfit + Chiro – The Missing Link

Posted by Dr. Chad Morton on Apr 25, 2015 in Blog | 0 comments

Over the past few months I’ve noticed an influx of Crossfit Athletes coming into my practice.  I’m impressed by the dedication and devotion these Crossfitters have to push themselves through the challenging training regime required for this sport.

As well I am equally impressed by their trainers who have referred in their athletes after observing biomechanical inefficiencies which can decrease the effectiveness of their training practice and lead to repetitive and/or traumatic injuries.

Crossfit is a sport of form and fitness in which biomechanical efficiency is paramount.  When one area of the body becomes injured or shut down by restrictions, the body will compensate.  Over time these compensations will drain your energy quicker, place additional stress on the surrounding structures and accelerating breakdowns leading to degeneration in the body.

Restrictions in the thorax affect shoulder press mechanics

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When your body is not balanced and the muscles aren’t firing correctly, you are predisposed to poor performance and injury as a result.

Crossfitters take pride in their bodies and in order to perform at high levels and achieve longevity in their sport they must take care of their body.  Along with proper technique and nutrtion, atheletes must maintain the structures of their bodies to achieve optimal performance and minimize injuries.

Chiropractors are biomechanical neuromusculoskeletal experts and offer the missing link for propelling many crossfit athletes to better performance and injury prevention.  Your backbone is the foundation in which all movement is based on.  Chiropractic adjustments restore proper efficient motion to the joints of the spine and body.  In my practice I exam athletes from head to toe, assessing for imbalances in posture, mechanics, muscular development and mobility.  I often recommend a combination of chiropractic, massage and acupuncture to my crossfitter patients to address issues which may be holding them back.

I invite you to take your training to the next level by bringing your body back in balance.  Chiropractic may be the missing link which propels your training to the next level.

Train hard, eat clean, get adjusted.

5 Energizing Snack Ideas

Posted by Valerie Piccitto on Apr 24, 2015 in Blog | 0 comments

The key to maintaining energy levels throughout the day is stabilizing blood sugar! That means avoiding foods/drinks that will spike blood sugar levels such as refined/processed foods like white flour and white sugar. When we’re eating carbohydrates it’s important to pair them with protein and healthy fats so that the rate at which our body absorbs the sugars is slowed down. That way we avoid a massive surge and ultimately avoid a massive crash a few hours later.

Here are a few other reasons it’s important to snack 2-3 times throughout the day:

• Help control your appetite
• Curb cravings
• Prevent you from overeating at meals
• Maintain focus/concentration (But please don’t eat by the clock, instead, learn to listen to your body and eat when you feel hungry)

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1. Apple slices and nut butter is something I will never tire of! I love organic honey crisp apples with either crunchy almond butter or cashew butter! Optional: dust your apples with a little cinnamon – it’s fantastic for stabilizing blood sugar levels.
2. 4-5 Mary’s Crackers topped with mashed avocado, sea salt, pepper & sprinkled with hemp hearts – Mmmm – soooo good!
3. Keeping with the avocado for a moment: 1/2 an avocado (pit removed) sprinkled with sea salt, pepper and topped w/ raw sunflower seeds – grab a spoon and away you go!
4. 1 Banana, sliced (about an inch thick). Take two slices, spread a thick layer of nut butter on one side, sprinkle with hemp hearts, cacao nibs & drizzle with raw honey. Sandwich together & enjoy!
5. Dried mulberries with hemp hearts – Mulberries are a rich source of antioxidants, they contain half the sugar of other dried fruit, are high in fibre, a great source of protein and they inhibit sugar digestion! Some may argue with me but this combination tastes just like caramel!

Occupational Associated Injuries

Posted by Laura Smith, RMT on Apr 24, 2015 in Blog | 0 comments

Have you ever hung out with a group of your peers and noticed that you have the same muscle and body aches?  It might not be just a coincidence.  People who work in similar professions can have similar issues with pain felt within their body.   There is a lot of great information out there on occupational associated injuries.  Let’s look at a few:

• 86% of police officers report low back pain (Lane, 2015)
• Some studies show that nearly 50% of teachers experience shoulder, neck pain and low back pain (Yue, 2012)
• An explorative study on nurses in hospitals recognized that 69% of nurses suffered from low back pain (Smedley et al, 1995)

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What does this mean to those of us not in one of these professions?  Well, the reason that police officers have low back pain is because “long periods of sitting, mainly in patrol cars, causes the hip flexors to tighten and gluteus muscles to weaken, ultimately producing lower back pain. “(Lane, 2015).  Teachers suffer from shoulder and neck pain from repetitive twisting postures (Yue, 2012).  Nurses have issues with their backs due to manually lifting patients from beds (Smedley et al, 1995).  This relates to all of us because most jobs have similar repetitive postures or actions associated with them.

How can you reduce your risk?  B.C. Government and Service Employees’ Union developed a “Workplace Guidelines for the Prevention of Musculoskeletal Injuries” that is a great an awareness tool.  Are you maintaining any of these awkward postures while at work?  You could be setting yourself up for a repetitive strain injury.  Getting your work station ergonomically optimized is a great way to mitigate some of these risks.

Mother’s Day – Natural Health Basket

Posted by Dr. Reka Laszlo on Apr 23, 2015 in Blog | 0 comments

Not sure what to get mom this Mother’s Day?
–
Looking for something different?
–
Maybe you just want to spoil yourself!

We’ve got you covered! This Mother’s Little Helper gift basket is formulated by naturopathic doctors to bring a bundle of joy, rejuvenation and wellness for mom during all stages of life.

A perfect gift for the woman in your life: mom, wife and best friend!  Show how much you care and appreciate them with this amazing gift!

Here’s what’s included:

• The Whole Life Nutrition Cookbook – an incredible resource like no other that should be in every kitchen! This cookbook contains a wealth of information, including how to stock a whole foods kitchen, how to identify food sensitivities and how to navigate through various trendy diets. This cookbook is written by parents for parents – your kids will love the recipes too!
• Calendula & Vitamin E cream–this cream is the best EVER and every mom needs one in her medicine cabinet!The combination of Calendula and vitamin E has antiviral, antibacterial, antifungal and anti-inflammatory properties that help heal skin and prevent infection.  Used topically to aid in healing abrasions, bedsores, cracked heels, chapped hands, cuts, varicose veins, venous congestion, and surface wounds. It’s even safe and gentle enough to use on sensitive lady parts when irritation occurs (great for breastfeeding moms and female bike riders).
• Organic Coconut Oil – Mom’s superfood cooking oil! A healthy combination of coconut oil and medium chain triglycerides (MCTs) makes this oil the perfect additive to all your cooking needs, or as a part of your skincare regime! Coconut oil is:

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·         A heart healthy food that prevents cardiovascular problems
·         A natural antioxidant that mitigates the effects of aging, particularly on the skin
·         An abundant source of healthy fats that help in weight loss and boost metabolism

• Women’s Wellness Tea – A nourishing blend of nutrient dense herbs that are female tonics for women at any stage of life.  This tea is formulated to be safe for women who are planning a pregnancy, who are pregnant or breastfeeding.  This tea is also a wonderful female tonic for those women who are suffering from menstrual cramps, PMS, fibroid tumors or endometriosis.

• SereniTea– A mineral rich, calming blend of lemon tasting herbs to promote a sense of peace, wellness and vitality for women at all stages of life. This tea supports women who experience hormone related mood swings, and women who are affected by high levels of stress.  This tea promotes relaxation, recovery from a busy day and deep, restful sleep.

• Friggin’ Lip Balm – Keeping mom’s kisses soft and sweet with this all natural, organic lip balm made locally in Uxbridge.

• $50 Gift Certificate to use towards services with Dr. Reka Laszlo, ND. Stay healthy, happy and balanced with healthcare that is individualized, comprehensive and caring.

All this is yours (we even wrap it up!) for ONLY $115 (no tax!)
Basket valued at $200!

Place your order by Monday, May 4th (pssst Mother’s Day is Sunday, May 10th) and it will be wrapped and ready for you to pick up on Friday or Saturday May 8th or 9th.

She’ll love it. And you’ll love it too – it’s easy, thoughtful and one stop shopping.

Limited quantity available! Reserve yours now by speaking with reception.

Eat To Reduce Inflammation

Posted by Dr. Chad Morton on Mar 12, 2015 in Blog | 0 comments

Inflammation is an immune response to injury, toxins, allergy or infection and causes pain, redness, heat and swelling in the affected area. 70% of our immune system is in our digestive tract – this makes the food that you eat a major contributing factor to the inflammatory response.

Did you know that you can successfully prevent or treat inflammation through diet and lifestyle changes? 

Some common inflammatory conditions include:  arthritis, gastritis, colitis, dermatitis, cystitis, asthma, allergies

Foods that can help reduce inflammation:

• raw foods – aim to eat a diet comprised of 50% raw foods
• fruits and veggies especially dark leafy greens
• cold water oily fish such as herring, mackerel, salmon and sardines
• plant based omega 3’s from flax or hemp seed oils, hemp, chia seeds & flax seeds
• free range, organic poultry & grass fed red meats
• apple cider vinegar
• coconut oil
• all RAW nuts and seeds
• whole grain products (NOT whole wheat) such as amaranth, brown rice, millet, quinoa and buckwheat
• look for sprouted grain bread, whole flours such as almond or buckwheat flour, whole pasta such as bean, lentil or quinoa pasta
• Water, fresh raw juices and herbal teas
• Supplements such as probiotics, spirulina, chlorella powder and quality fish oils

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Foods that promote inflammation:

• all refined and processed food
• SUGAR!
• dairy
• gluten grains
• corn
• processed soy products such as meat substitutes
• white bread, white pasta, white sugar, white rice
• Standard potatoes and meat diet
• artificial additives such as MSG (which hides under many names), BHT, food colouring, parabens, etc.
• artificial sweeteners such as aspartame
• soda, energy drinks and commercial fruit juices
• alcohol
• smoked and cured meats
• processed oils and oil products such as mayo, margarine, salad dressings, vegetable oils and pam
• avoid supplements from drug stores that often contain fillers – they are poor quality and difficult to absorb.

Recipe of the Month 

This is the ultimate anti-inflammatory smoothie!

• Serves: 3-4 generously
• 4 cups unsweetened non-dairy milk (such as almond, rice or coconut)
• 4 tbsp natural nut butter (such as almond)
• 3 giant handfuls of greens (spinach is very mild and perfect if you’ve never added greens to your smoothie)
• 2 bananas
• 2 tsp vanilla extract
• 3 tsp cinnamon
• 2 tsp MSM powder
• 2 squirts Ocean’s Alive Marine Phytoplankton (optional)
• 3 tsp Acerola vitamin C powder
• 2 tsp bee pollen
• just a touch of raw honey to sweeten
• 1 cup of ice
• Blitz for 30-60 seconds and enjoy:)

Back Pain: Chiropractic vs. Medical Doctors – Who Get Better Results and Who is More Cost Effective?

Posted by Dr. Chad Morton on Mar 12, 2015 in Blog | 0 comments

There is a growing body of evidence indicating that chiropractic care is more effective and less costly than medical care for back pain. Statistics show that low back pain will affect 8 out of 10 people at some point in their lives and it is one of the most costly and debilitating conditions in the developed world.

Although our life expectancy has improved worldwide, disability is much more prevalent.  In a 2014 study researchers compared 291 debilitating health conditions and have found that low back pain causes more global disability than any other health problem studied.

“With aging and growing populations, low back pain is an enormous burden in developing countries,” lead author Hoy said. “This is predicted to grow substantially over coming decades and will likely have an enormous impact on individual livelihoods, health care systems and economies.”

Another study conducted on 85,402 patients by Blue Cross Shield of Tennessee revealed that patients receive nearly 3x better results at almost half the cost when consulting a chiropractor instead of a traditional medical doctor.  

The results of the study revealed those patients who initiated care with a chiropractor had a 61% “very satisfied response” when surveyed.  Those patient who initiated care with a medical doctor had a 27% “very satisfied response.” The patients who initiated care with a chiropractor incurred 40% less cost than those choosing traditional medical care.

In contrast to this and many other studies indicating the efficacy of chiropractic care for back pain, only 7% of U.S. back pain sufferers consult a chiropractor.

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Don’t wait to be in pain before visiting a chiropractor.  Taking a proactive maintenance approach to spinal care before you have pain has a much better outcomes than taking a reactive pain based approach.

If you have never visited a chiropractor then now is the time.   An ounce of prevention is worth a pound of cure.  Your future quality of life will thank you for it.

References:
– The global burden of other musculoskeletal disorders: estimates from the Global Burden of Disease 2010 study; Ann Rheum Dis. 2014 Aug;73(8):1462-9. doi: 10.1136/annrheumdis-2013-204680. Epub 2014 Mar 3.

– Cost of Care for Common Back Pain Conditions Initiated with Chiropractic Doctor vs. Medical Doctor/Doctor of Osteopathy as First Physician:  Experience of One Tennessee-Based General Health Insure, Journal of Manipulative and Physiological Therapeutics 33 (9) pgs. 640-643 – Liliedahl R., Finch M., Axene D., Geertz C., (2010)