Posts by Leo Quan

Appreciation Made Practical and Easy

Posted by on Jun 24, 2014 in Featured, How-To's | Comments Off on Appreciation Made Practical and Easy

Appreciation Made Practical and Easy

When was the last time you showed appreciation for someone? At Source Centre, it’s something we strive to do on a moment by moment basis. You’ve probably noticed the difference in your body, emotions and thoughts when you show appreciation. Maybe it’s the same when someone appreciates you? It turns out that the positive emotions experienced with appreciation are beneficial to your health. A recent study (click for link) saw that positive emotions improved physical health. Not surprisingly, greater physical health also had a positive effect on emotions. It’s called the Upward Spiral and you can start practicing it right away for the benefit of all.   Some simple guidelines and ideas: No matter what, add a verbal or written expression of appreciation. It really helps someone to see or hear your thoughts of gratitude. For example, you could say why you’re thankful. Or what you’re thankful for. A few words spoken or written can make a world of difference. You may have heard of the Five Love Languages (click to learn more). Consider showing appreciation using the one language that is most strongly experienced by the other person. The five languages are: gifts, quality time, words of affirmation, acts of service, and physical touch Simple gifts include things that can be touched or tasted. Seen or smelled. Even heard. Ever wonder why flowers work so well? They are so beautifully experienced by touch, sight, and smell. My all time favourite expression of appreciation is all at once a gift, quality time spent, an act of service, and usually involves words of affirmation and physical touch too! What is it? A simple slow meal. It amazes me how one can nourish the mind, body and soul with a humble plate of food. I’m looking for more ways to show appreciation and I think you are too. Please join us on facebook and share your ideas.   Yours in appreciation, Dr. Leo   Reference: http://twileshare.com/uploads/Psychological_Science-2013-Kok-0956797612470827.pdf   Tweet...

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Easy Ways to Improve and Maintain Your Health

Posted by on Jan 27, 2014 in Featured | Comments Off on Easy Ways to Improve and Maintain Your Health

Easy Ways to Improve and Maintain Your Health

If you could do something fast and easy twice a month and experience long-term health and wellness benefits as a result,  would you do it? It’s what a recent study from SPINE (click for link) concluded about what seeing a chiropractor can do for lower back pain sufferers1. Twice a month is not much time or effort compared to other healthy habits, right? Brushing your teeth is a twice daily affair. Most experts agree we should eat 3 healthy meals and take in 2 litres of fluids each day. And exercise 30 minutes 4-5 times a week. So what exactly can a chiropractor do for you? Some of the health benefits to seeing a chiropractor regularly: Prevent Injuries and Disability4 Less chance of re-injury4 Less need for drugs for pain relief 2 Better overall health3 Freedom to have a more active lifestyle2 Fewer allergies and infections2 There’s never been stronger evidence that seeing a chiropractor can make a difference for your health. The research literature supports chiropractic. My patients tell many stories of how their health improved from Network Spinal Analysis Chiropractic (click here for link). Are you the next person to see a chiropractor and get amazing results? Click here to learn more about Network Spinal Analysis. Not sure if a chiropractor can help you? Please email me at drleoquan@sourcecentre.ca or call us at 416-923-4325 to learn more.   References 1 Does maintained spinal manipulation therapy for chronic nonspecific low back pain result in better long-term outcome? Spine 2011 Aug 15; 36(18): 1427-37. 2 Chiropractic Patients in a Comprehensive Home-Based Geriatric Assessment, Follow-up and Health Promotion Program. Topics In Clinical Chiropractic 1996 (Jun): 3 (2): 46–55. 3 A Comparative Study of the Health Status of Children Raised Under the Health Care Models of Chiropractic and Allopathic Medicine. Journal of Chiropractic Research 1989; 5 (Summer): 101–103. 4 Health Maintenance Care in Work-Related Low Back Pain and Its Association With Disability Recurrence. Journal of Occupational and Environmental Medicine 2011 (Apr); 53 (4): 396–404. Tweet...

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11 Tips to Make the Most of Winter

Posted by on Nov 24, 2013 in Featured, Health, How-To's | Comments Off on 11 Tips to Make the Most of Winter

11 Tips to Make the Most of Winter

The cold weather and holiday season is fast approaching. Picturing yourself in front of the fireplace? Wrapping yourself in warm blankets while holding a mug of hot chocolate? Have you imagined yourself skating at the ice rink or putting on the skis? To make the most of winter, try these 11 tips to stay healthy, energetic and connected. 1. Moisturize – we all know to moisturize our hands and face in the colder drier weather, but did you know to moisturize the inside of your nose? Moisturizing your nose with vaseline or another non-absorbing moisturizer can protect your nasal membranes and keep you from catching a cold virus. 2. Take Vitamin D – Unless you live below the 50th parallel, you don’t get enough sunshine from October to April to keep your Vitamin D in a healthy range. It’s safe to take 2000 IU daily of Vitamin D. It’s an important vitamin that is good for a healthy immune system, healthy bones, energy, and more. Read more about the health benefits here. 3. Take Vitamin C – I’ve caught the cold virus a number of times this year and was able to fight it off with high doses of Vitamin C. I’ve taken as much at 2500mg with each meal, 3 times a day just when I started to notice symptoms and have been able to bounce back overnight. 4. See your chiropractor – As the temperature dips, it’s more likely for our joints and muscles to ache. Chances are your nervous system is under stress too. Regular visits to a Network Spinal Analysis Chiropractor can do wonders to teach your body-mind to release tension and experience greater vitality. 5. Learn something new – Spending time outdoors may be scarce these days, so why not use the extra time to learn a new activity or skill? This is your chance to exercise your mind and body and prepare yourself for the new year. 6. Be with friends and family – Health is more than mind and body. It’s the quality of your friendships and family ties. Spend time celebrating the season with your loved ones and notice how alive you feel when you’re surrounded by those you love and those who love you back. Bonus points for meeting new people, making new friends or starting a new relationship! 7. Practice your faith – Do you believe in something greater? Ever wondered if you had a life purpose? Spending time in meditation, prayer or worship can be rejuvenating and help you with gain focus, direction and certainty in life. 8. Break a sweat – The colder months make it easier to stay inside and away from the gym. This is your chance to practice Tip #5 Learn something new. Make this season your opportunity to have a new winter activity or sport. Maybe it’s living room yoga? Perhaps it’s your existing outdoor activity but with a twist… 9. Bundle up and Layer up – If this is your very first winter of outdoor physical activity, consider an investment in warm clothing. Modern day outdoor active wear has really made it possible to manage heat, cold and moisture while you move around! 10. Breathe – The holidays can be a stressful time of year. Somato Respiratory Integration is an effective way to breathe mindfully and get connected to the peace and strength within. It’s easy to learn and can quickly bring down tension and stress. 11. Enjoy the change – How monotonous would it be if we had no change in seasons? I don’t know about you, but I like bringing out the warmer sweaters,...

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VIP Event Featured Recipe – Vegan Meatballs

Posted by on Oct 28, 2013 in Featured, Recipes | Comments Off on VIP Event Featured Recipe – Vegan Meatballs

VIP Event Featured Recipe – Vegan Meatballs

At our October 9th VIP Event, Health & Wellness Made Fun & Easy, I had the idea to make meatballs that would be yummy for meatatarian, vegan and the gluten-free diets alike. The meatballs had big shoes to fill: they had to be moist, tasty, filling AND nutritious. Were the meatballs a success? Yes indeed, they were a hit! Many asked for the recipe, and I’m more than happy to share it here on this post.       Vegan Gluten-Free Meatball Recipe   Ingredients 2 cups uncooked brown rice 2 cups dried red lentils 3 cups butternut squash, cubed 1/4 cup dried basil 1/4 cup dried oregano 1 large onion, minced 5 cups cold water 1 cup fresh parsley, finely chopped 1 cup of other fresh herbs, finely chopped Salt , pepper, chili flakes Extras Pasta Sauce or Salsa Tools 6 litre stock pot Baking sheets Immersion blender (optional, can substitute slotted spoon or potato masher)   Preparation In a large stockpot add rice, lentils squash, onion, dried herbs and water. Bring mixture to a boil. Reduce to medium heat and stir regularly. Cook mixture for at least 30 minutes or until rice is cooked. Blend with immersion blender. If no blender is available , use a potato masher, slotted spoon or fork to mash the squash. Consistency should be similar to mashed potatoes. If too thick, add water. If too runny, continue cooking until thickened. Turn off heat. Add fresh herbs, salt, pepper and chili flakes to taste. Incorporate evenly into mixture. Allow to cool slightly. Oil baking sheets. Heat oven to 400F. Form mixture into 1-1.5″ balls and place on baking sheets. Bake for 10-15 minutes or until balls are lightly browned. Serve with pasta sauce or salsa. Enjoy! Makes 40-50 meatballs.   If you enjoyed this recipe please share it on Twitter and Facebook. Tweet...

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VIP Event: You’re Invited!

Posted by on Jun 26, 2013 in Events, Featured | Comments Off on VIP Event: You’re Invited!

VIP Event: You’re Invited!

Tuesday July 9, 20135:30pm – 8:00pm At Source Centre for Health & Wellness 326 Adelaide Street West, Suite 202 416-923-4325   You’re invited to Source Centre’s VIP Event: Your Health Matters.   Meet our Expert Health Panel and learn how you can: Feel Young Lose Weight Optimize Health   Highlights of the event: Complimentary health checks, massages and acupuncture. Gain valuable advice from our health talks. One-night only special offers and prizes Healthy snacks and refreshments   Limited seating is available so please RSVP by July 2, 2013 to reserve your spot. Call 416-923-4325 or email health@sourcecentre.ca.  Tweet...

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