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10 Great Tips for Celebrating a Guilt-free Holiday

Posted by on Dec 1, 2014 in Health, How-To's | Comments Off on 10 Great Tips for Celebrating a Guilt-free Holiday

The holiday season is in full swing, and boy, am I excited! I love getting together with family and friends, and enjoying all the company, food and decorations! Here are 10 easy tips from a naturopath to enjoy your seasonal favourites, stay healthy and feel great! Tip #1.  Eat Make sure you’re eating regular nutritious meals, and in moderate portions. Focusing on veggies, lean proteins and healthy fats will keep you nourished and feeling full. This way, you won’t be famished and prone to over-eating, which happens when you eat too many carbohydrates (breads, pastas, cookies, cakes etc). You can still enjoy the dishes you love, if you keep the portions small and choose wisely. This will prevent you from over-eating, then feeling bad about indulging and possibly gaining weight afterwards. Tip #2.  Go for the veggies first What party doesn’t have a vegetable platter? Eating vegetables first will give you fiber to fill you up and water to help keep you hydrated. Tip #3.  Choose your favourites When it comes to desserts, choose small portions of 2 or 3 of your favourites and eat consciously. This means chew slowly, take time to enjoy your food (the aroma, flavour & texture), enjoy the company, and recognize when you’re full. Tip #4.  Drink the right way Make sure that you’ve had a full dinner before an evening of drinking, and be sure to alternate with a glass of water between each alcoholic drink. Alcohol increases appetite and decreases inhibition, which can leave you eating more than you had intended. If you make sure that you’ve had a good meal beforehand, you’ll lessen your chances of over-eating. Tip #5.  Plan one day to indulge There are a lot of tasty foods to tempt you over the holiday season, and it’s easy to over-indulge! Take control of your impulses by choosing one day where you won’t pay too much attention to what you eat or drink. It will be much easier to stay consistent on the other days. Tip #6.  Brush your teeth often If you brush your teeth more often, you’re less likely to over-indulge because the taste of the toothpaste just doesn’t go well with a lot of foods. In doing this, you’ll also keep your gums and teeth in great shape! Tip #7.  Ditch unhealthy traditions and make new ones Some families have traditions like Christmas cake (overly sweet fruit cake) or Panettone. If you don’t like it, ditch it – and make yourself a new tradition. One great tradition I once read was as follows: The family would take the last Saturday and Sunday of November to clean out their house and prepare it for the holidays. On this weekend, they would clean out their living space and donate outgrown or unloved clothing, toys, books and other things to charity. They would finish the weekend with a Sunday family dinner where they would share what they are looking forward to the most over the holidays and they would draw names for gifts. Tip #8.  Stay physically active Staying physically active through the holidays will help keep you energetic, boost your immune system, and help burn any extra calories that you may consume. What kind of exercise burns more calories? Lifting weights burns more calories than running on a treadmill....

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Losing 20lb is Easier Than You Think With a Nutritionist

Posted by on Nov 26, 2014 in Featured, Health, How-To's | Comments Off on Losing 20lb is Easier Than You Think With a Nutritionist

Losing 20lb is Easier Than You Think With a Nutritionist

Patient stories from Tanya Schultz, Holistic Nutritionist   As a holistic nutritionist, I often find that clients need help correcting digestive and intestinal issues. A common intestinal problem is Candidiasis, or Candida. Tracy was a client I addressed these issues with to assist in her weight loss goal. Sick of yo-yo dieting, she wanted to lose 20 pounds and keep them off. Our first focus was on digestion, a key factor in health goals such as weight loss. It’s crucial to have the digestive system in good working order first and foremost when embarking on a nutritional makeover. Tracy had low stomach acid (hydrochloric acid), a common condition. I determined this by using a specific testing method. To improve this I had Tracy increase her stomach acid levels by drinking 8 glasses of water per day, adding the juice of ½ an organic lemon to her morning glass, and consuming 1 tbsp of apple cider vinegar before meals. Lemon juice and apple cider vinegar are both potent stomach acid boosters. We’ve all heard that 8 glasses of water a day is imperative, but what many of us don’t know is that these should be consumed away from meals. Drinking liquids with foods dilutes stomach acid and delays digestion, even in those of us without low acid levels. Always consult with a registered nutritionist before making any changes – digestive symptoms can be very deceptive so professional consultation is a must! Next we addressed Candida. Candida is an overgrowth of yeast in the intestinal tract with many causes. These include sugar consumption, stress and antibiotic use. It causes bloating and strong cravings for sugary, processed foods, making it an enemy of weight loss. Food sources of probiotics include fermented foods such as sauerkraut, kefir and kimchi. There are many probiotic supplements available as well, but Tracy preferred to use food sources. These, eaten daily and in combination with a reduction in sugar, significantly reduced her Candida overgrowth by restoring healthy gut bacteria. Tracy has now reached her weight loss goals using these and other recommendations I provided her with in our consultations. She averaged a loss of one pound per week. This is a good rate for healthy weight loss, making it the kind of weight that will stay off. In addition, Tracy reports higher than ever energy levels and she no longer suffers from bloating and sugar cravings. Holistic nutrition is a mind/body/spirit philosophy and a healthy and effective way to meet your health goals. Tanya Schultz is Source Centre’s registered holistic nutritionist. She is available for personal consultations Thursdays between 2pm and 8pm. Click here for more information about Tanya....

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Training for a Half Marathon with Network Chiropractic Care

Posted by on Oct 27, 2014 in Events, Featured | Comments Off on Training for a Half Marathon with Network Chiropractic Care

Training for a Half Marathon with Network Chiropractic Care

I love running. I love the freedom of starting my exercise regime as soon as I leave the house. It’s also a gratifying way to explore Toronto’s neighbourhoods in a way I would never have the patience for while commuting from place to place. I used to run regularly – my favourite route was through the Wychwood Park neighbourhood and around Casa Loma. That is, until I got injured. One day, I ran too far too fast after a brief hiatus with a worn out pair of old running shoes and I got a major case of shin splints. Running was never the same after that. Every time I ran, I developed aches and pains that made me feel too old for my age – like lower backaches, sore knee joints and even numbness in my limbs. I stopped running and opted for “lower impact” exercise like cycling, rowing and yoga. This summer, my good friend asked me to run a half marathon with her in Nice, France this upcoming November. It was a “bucket list” item we’ve been talking about for years and the opportunity was serendipitous so I took on the challenge. Luckily for me, since the time I stopped running regularly, I discovered the benefits of network chiropractic care. Before training for my half marathon, I would typically see my network chiropractor for a general tune-up once a month as a part of my personal stress management regimen. It feels like the combined effects of a relaxing deep tissue massage and invigorating 1hr yoga class. I started training at least once, sometimes twice a week, after seeing my chiropractor. I find it a vital part of my training regime to help keep me injury free. It’s also helpful to talk to my chiropractor about specific aches and pains – he gives me specific stretches to do at home so they don’t escalate to bonifide injuries or even permanent damage over time. I feel great. I feel invigorated to go for a two-hour run after a session with my network chiropractor. It also feels great after a particularly painful run to speed up my recovery. I’m so glad I’ve rediscovered my love for running. Network chiropractic care is my key to staying injury free and optimizing my performance for my half marathon!...

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Clear Day – Body Wisdom

Posted by on Oct 17, 2014 in Events | Comments Off on Clear Day – Body Wisdom

Clear Day – Body Wisdom

On Saturday, October 18th our Network chiropractors are hosting a Clear Day. Clear Day’s are full day intensive healing events that utilize the momentum of members of the community, entrainment, workshops and more, to achieve healing and clarity that is generally not available in our day to day lives. Come explore your “Body Wisdom” with us. Location Grace Toronto Church 41 Britain Street, Toronto Clear Day – Frequently Asked Questions  What is a “Clear Day”? A “Clear Day” is a focused one day healing-intensive event. It is designed for those who have made progress in their healing journey and want to take their life and care to the next level. The event propels people forward with great velocity through the Levels of Network Care. Attending one of these events helps people develop a deep and clear awareness of themselves and improves their quality of life and healing progress significantly. What happens at a “Clear Day”? An intensity is built through multiple entrainments and workshops in a larger group setting. This allows your nervous system to access new resourcefulness and develop more refined strategies at accelerated rates. Your nervous system learns exponentially and many old and deep patterns are easily transformed. We highly recommend you leave your next day free for integration of your changes. Please contact the office at health@sourcecentre.ca or (416) 923-4325 for more...

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Dancing Chipmunks

Posted by on Aug 18, 2014 in Events, Featured, Quotes & Thoughts, Uncategorized | Comments Off on Dancing Chipmunks

Dancing Chipmunks

“I know dance is good medicine for me at these times. Especially at these times.” – Cate Laurier I started my dance “career” as a dancing chipmunk in an elementary school production of The Sound of Music. That was because I didn’t get selected for the chorus, which is what I’d really craved. After recovering from the disappointment, I found myself backstage in a precocious moment of Zen clarity. I chose to dive in fully.“Well gosh darn, I’ll be the best dancing chipmunk I can possibly be”. I danced my heart out. It was exhilarating. What I learned in my 15 seconds of fame is the power of presence. It’s a lesson I find myself needing to return to time and time again. Dance is one of the places I feel most at home. Dance is a way to be with myself. It’s a powerful path to connect and transform. Putting on a high energy song can instantly change my mood. Sometimes astonishingly. But not always. Dance is also where I meet some of my “gnarly knots”. I can’t always look to dance as an escape or instant energy boost or way to transcend troubles. It’s not always about flying high. Sometimes, vexingly, it’s a place to meet myself in all my messiness. And it can feel very tempting to run away from that! I know dance is good medicine for me at these times. Especially at these times. I don’t always take it. I love exhilaration as much as anyone. But sometimes I need to dive deep into the turbulent river or stagnant waters. Trust the power of transformation. The invitation to being present in dance is a funny paradox. Dance with where I’m at, no matter where I’m at. AND trust the power of transformation. But don’t DEMAND it. I need to hear my own soul words inside and really take them to heart: “Come, come, whoever you are, however you are, bring your joy, bring your struggle, bring your power, bring your tenderness, bring your weariness, bring your energy, bring your playfulness, bring your tears. All are welcome here.” By: Cate Laurier (Cate Laurier is a member of the Source Centre community and loves to dance and explore inner landscapes. She facilitated the June Monthly Groove dance party.)...

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