How-To’s

What is the Difference Between Sprains and Strains?

Posted by on May 11, 2015 in Featured, Health, How-To's | Comments Off on What is the Difference Between Sprains and Strains?

What is the Difference Between Sprains and Strains?

It’s about that time where a lot of us emerge from hibernation and get back into shape. Maybe you have have already brought out the bicycle for the first ride of the season? Or started some house cleaning, decluttering or home improvements? How many of you have started hitting the gym or joined a sports league? As we get active again, we sometimes will overdo it and get injured. I’m a shining example of this having played my first volleyball game after a very long break from the sport. I had so much fun, I played hard like it was playoff season. Over the next 2 days, I paid the price with many body aches and pains. Some of you may have already experienced this, yes? Maybe you’ve been wondering if there’s an easy way to distinguish between different injuries. For example, is it actually a muscle in pain or something else?  What does a chiropractor mean when they say a strain or a sprain, and how is that different than a pull or a tear? What’s the chiropractor’s perspective on this? While a chiropractor knows best if you’re dealing with a strain or a sprain, there are some simple things to know. A strain is an injury of a muscle or the tendon that attaches a muscle to the bone. This is usually the same as saying a pull or a tear. In reality a strain involves varying degrees of tearing of the tissues (microscopic, a partial tear of some of the fibres, or a full tear across all the fibres). A sprain is an injury to the ligaments that attach bones to bone. It can also be an injury to a joint between two bones. Both sprains and strains can feel similar so usually some additional checks by a chiropractor are needed to know if it’s a muscle, tendon, ligament or joint that is injured – or a combination. Do you have any questions about your injury? Or sprains and strains in general? Please chat with me on Twitter or Facebook! Yours in health, Dr. Leo The chiropractor without the...

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New Years Resolution from the Network Chiropractor

Posted by on Jan 20, 2015 in Featured, Health, How-To's, Short Entries | Comments Off on New Years Resolution from the Network Chiropractor

New Years Resolution from the Network Chiropractor

It’s a blank canvas ready for the first stroke of paint. It’s a novel waiting to be written. It’s a brand new year, and this Network Chiropractor has simple recommendations to make it the year for health and well-being. These new year’s resolutions will help you feel more connected, extra limber, and brimming with energy in 2015. Check your stress levels We get checked for blood pressure, cholesterol, dental cavities, vision and more. But do we get checked for stress and tension? Stored stress and tension can cause and worsen 95% of illness and disease. And it is definitely the root for most aches and pain. A Network Chiropractor is an expert at checking stress and tension levels. Check your posture and alignment Same goes for posture and alignment. A posture check is a very powerful tool to see the effects of stored stress and tension. Seeing your posture can help both you and the Network Chiropractor know if a back injury is still lingering, if the office job is taking its toll, and so much more, A picture is worth a 1,000 words, and a photographic evaluation of your posture is priceless. Learn new strategies to reduce stress We know that a healthy diet and daily exercise do wonders for our health. So then why are most people not doing it? What is often missing is that, while we know the benefits, we don’t feel the urge in our bodies to get the right nourishment and adequate movement. What’s missing is a strong mind-body connection. A Network Chiropractor is a great way to get that connection between the body and mind so you eat the right foods and get adequate exercise easily and naturally. Here’s to a healthy 2015! Dr....

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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. Having said that, staying active doesn’t have to be limited to the gym! The idea is to get your heart working and muscles moving. You could get outside and play with the kids, go for a nice long walk with the dog, walk around the Christmas market, go skating, or...

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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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Enjoy Life Better with a Gratitude Journal

Posted by on Jun 30, 2014 in Featured, Health, How-To's, Quotes & Thoughts | Comments Off on Enjoy Life Better with a Gratitude Journal

Enjoy Life Better with a Gratitude Journal

“I know for sure that appreciating whatever shows up for you in life changes your personal vibration. You radiate and generate more goodness for yourself when you’re aware of all you have and not focusing on your have-nots.” – Oprah Winfrey It all started a few years ago when Oprah began a gratitude journal each day. Despite her busy schedule, she made gratitude her daily priority. It allowed her to enjoy the simple moments in life, when money nor fame brought her happiness. And her life became more aligned with her vision. You can read her story here. Or watch a video of her story here. Writing a gratitude journal is a simple and great way to start appreciating and expressing gratitude. It can brighten your day and give you a better mood when you notice more things that are going well. Each day, write down 5 things that you are thankful for. It can be simple things such as appreciating someone opening the door for you, or the beautiful flowers that you saw on your way to work. Show your appreciation and gratitude everyday by starting your own gratitude journal. You will be amazed at the results and how your life will change. By: Amelia...

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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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