Here is a recipe I adapted back in 2016. With Lobster season in full swing, here's a good way to use up your leftover lobsters (if there are any!). It's a nice, quick and healthy option for those who always may have a little stomach irritation with the full cream in traditional soup. Give this recipe a try, it might just become your new go to for left over lobster!
A recent study released in 2017 had some very interesting results. Inami et al looked at the brain and the neck (via PET scans) before and after a cervical (neck) adjustment. While, unfortunately it was a small sample size (21 males) the results do show there is definitely an influence on the brain in regards to outcomes after an adjustment.
Significant findings of this study include:
Decrease in Muscle Tension in the neck
Increase of neck range of motion
Changes in the Cerebellum - where affective processing (sensory), pain modulation and sensorimotor processing occurs - possibly explaining a decrease of pain sensation
Changes to the prefrontal cortex - possibly explaining an increase in relaxation
Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy: A [18F]FDG PET Study. Evidence Based Complimentary and Alternative Medicine. 2017. 4345703. Akie Inami, 1 Takeshi Ogura, 1 , 2 Shoichi Watanuki, 1 Md. Mehedi Masud, 1 , 3 Katsuhiko Shibuya, 4 Masayasu Miyake, 1 Rin Matsuda, 1 Kotaro Hiraoka, 1 Masatoshi Itoh, 4 Arlan W. Fuhr, 5 Kazuhiko Yanai, 1 , 6 and Manabu Tashiro 1 ,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5267084/
We are just crazy for the goodness found inside avocados! Here's a little go to recipe we use when we are craving something sweet and "chocolatey".
Ingredients
5-6 ripe and ready avocados
1/4 cup milk - or dairy free milk (coconut, almond, soy - whatever you are into)
3-4 tablespoons unsweetened cocoa powder - to taste
1-2 teaspoons vanilla extract or vanilla bean paste - to taste
pinch of fine salt
2-3 squares of bittersweet chocolate (70% or higher) (we like the lindt bars)
1/4 pure maple syrup (we use Highland Maple Syrup - from right here in Cape Breton!)
In Canada over 10.5 million tons of clothing ends up in a landfill every year! In only one year, there is enough textile waste to create a mountain three times the size of Toronto's Roger Centre Stadium!
Let's do something about that!
How:
Please call us at 902-270-7022 if you have any questions.
· Concussion is a brain injury caused by a blow to the head, or to another body region resulting in a sudden jarring of the head and neck.
· You DO NOT have to get “knocked out” (lose consciousness) to get a concussion.
· Symptoms are not just physical, but can also affect the way you think, memory, and behavior.
· Usually results in rapid onset, short-lived neurological impairment that resolves in 7-10 days.
· X-rays, CT scans and MRIs rarely show any detectable injury.
What are the signs and symptoms of concussions?
**There is a wide range of signs and symptoms that may last only a short time (sometimes under 15 minutes). Young athletes can have a delayed onset of symptoms and some athletes have a brief period of symptoms that resolve and then return hours/days later.
Confusion
Headache
Emotional changes
Trouble falling asleep
Amnesia
Dizziness
Irritability
Sleeping more than usual
Disorientation
Balance disruption
Fatigue
Sleeping less than usual
Vacant stare
Nausea/Vomiting
Anxiety
Inability to focus
Visual disturbances
Sadness
Feeling as if “in fog”
Loss of consciousness
Delayed verbal and motor responses
Slurred/incoherent speech
Excessive drowsiness
Recovering from a concussion
· See a healthcare provider
· If the athlete has had head trauma, they do NOT return to play
· Initial management should include total REST for a period of 24 hours – absolutely no reading, watching TV, playing video games, using a cell phone, playing games, going to school or work, or physical activity
· Rest your mind and body
· Focus on improving sleep hygiene – avoid daytime naps
· Eat a balanced diet, increase consumption of OMEGA 3 fatty acids and vitamin D
· Meditation / relaxation / visualization exercises have shown improve recovery time
· The acute use of medication is to be avoided as it can mask the signs of worsening condition
· The use of NSAIDS (ibuprofen) should be avoided acutely in case of intracranial hemorrhage
· The athlete should not return to play until given clearance by their DC or MD. Returning to play too soon can increase the chance of “second impact” syndrome – causing a worsening of the symptoms and suffering a more serious brain injury
For more than 75 years, Finland's expectant mothers have been given a Baby Box by the state that serves as a starter kit for their new baby. It contains clothes, blankets, other newborn necessities, and the Baby Box itself, which is lined with a mattress.
The Baby Box program has helped Finland achieve one of the world’s lowest infant mortality rates. The initiative, which enables every expecting woman in the country to claim a free Baby Box once she receives prenatal care and parenting information from a healthcare professional, is credited with helping to decrease Finland’s infant mortality rate from 65 deaths for each 1,000 children born in 1938 to 3 deaths per 1,000 births in 2013.
The mission of the Baby Box Company is to improve outcomes for mothers and children; to educate expecting and new parents, promote key health issues like safe sleep practices and breastfeeding, and to promote maternal and infant health and wellbeing.
The Baby Box University is an educational service provided by the Baby Box Company in coordination with committed medical professionals, maternal health advocates and child development specialists for the purposes of reducing infant mortality and empowering parents. Starting on January 30th, moms-to-be or moms with a baby under the age of 3 months can visit www.babyboxuniversity.com and watch a short educational video. After watching the video, they will receive a certificate that they can then redeem for their free baby box.
Families in Cape Breton will have access to the baby boxes via distribution locations in Inverness at Inverness Chiropractic and in Sydney at Island Chiropractic & Family Wellness. “We treat a lot of expectant mothers at our clinic, so we were thrilled when we were chosen as a distribution centre for this great program” says Dr. Jen Maher. Participants who do not have access to the Internet can have arrangements made for them to watch the videos at the distribution locations.
How to get your baby box:
http://www.babyboxco.com/blogs/news/how-to-get-a-nova-scotia-prince-edward-island-or-newfoundland-and-labrador-baby-box-in-3-steps
Please call ahead to confirm a pick-up time.
Many of our patients have asked us about the benefits of meditation and are curious to try it, but are unsure of where to start. We've organized an introduction to meditation workshop and everyone is invited to attend!
Meditation Class, Mind & Body Connection
Join Lori Digou Westbury, a certified meditation and mindfulness instructor from the McLean Meditation Institute for a meditation class that will introduce you to a variety of meditation practices. Great for a beginner meditator, or someone who wants to restart their practice. We will use simple meditation techniques that allow for stress reduction as we explore the mind body connection.
The program includes:
-An introduction to various meditation practices
- Discovering Mindfulness
- Understanding the effects of stress
- The 5 essentials for meditation
- Easy to use meditation techniques
- Meditation & Mindfulness Instruction
- Starting your practice at home
To learn more about Lori Digou Westbury and meditation - click here
Sunday November 27th - 9:00am - refreshments will be provided afterwards.
Please register in advance at info@islandchiro.com or at 902-270-7022.
When it comes to fruits and vegetables, many people are aware of the "Clean fifteen" and "Dirty dozen" but are you aware of other common chemicals found around the house and how you can avoid them?
Here are 12 of the worst hormone disruptors commonly found in the house. Are they in your house?
BPA
Dioxin
Phthalates
Organophosphate Pesticides
Glycol Ethers
Perchlorate
Fire Retardants
Lead
Arsenic
Mercury
PFCs
Follow the link to see easy ways to remove chemicals commonly found around the house that can interrupt the endocrine system.
http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors
Many thanks to the environmental working group!
This is a how to post. The brief why to is that these simple mindful breathing techniques can reduce pain, anxiety and depression, improve posture, improve cognitive function, increase gray matter in your brain. This stuff sounds pretty good to me.
Diaphragmatic Breathing
Practice laying on back or seated with one hand on your belly and one hand on your chest. Inhale deeply through your nose*. As you inhale the belly expands and chest does not move. Exhale through pursed lips, squeezing you core, bringing your belly button towards your spine.
Tactical Breathing
This is a great way to stay cool in a stressful situation. Using diaphragmatic breathing inhale for 4 count; Exhale for 6 count; as soon as exhale is complete begin inhale.
Box Breathing
This is a great way to learn to control your breath. This is best practiced in a calm environment and allows you to more easily drop into tactical breathing in stressful situations. Using diaphragmatic breathing inhale for 4 count; hold breath for 4 count; exhale for 6 count; hold breath for 4 count; and repeat.
Vipassana Meditation
Mindful breathing is focusing on your breathing in order to be present and interrupt the flow of random thoughts in the brain. Observe the breath. Notice if the breath is long or short. When your mind wanders, gently return it to the sensation of breathing. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice this, and then return to the sensation of breathing. The point is not to be good at it. The point is to do it. Through observing the breath, mind, and body, you can gain insight into the true nature of the reality and impermanence. Like box breathing, this sets us up to be able to interrupt negative thought patterns throughout our day. Start with 5 minutes in the morning upon waking or in the evening before bed.
Mindfulness
Single task, focus on what you are doing presently. When you eat, just eat. Don’t read or watch TV. Pay attention and take your time. When you exercise focus on your breathing and your body. Daily routines like washing the dishes, taking a shower, and mowing the lawn can become calming.
*Breathing in through your nose calms your brain and activates your parasympathetic nervous system aka "rest-and-digest" pathway.
With Lobster season in full swing, here's a good way to use up your leftover lobsters (if there are any!). It's a nice, quick and healthy option for those who always feel a little guilty with the full cream in traditional lobster chowder. Give this recipe a try, it might just become your new go to for lobster the next day!
Cooking time - about 20 minutes if you lobsters are cooked and shelled in advance.
3 cups vegetable stock
lobster Shells
2 cloves garlic
400ml full fat coconut milk (1 can)
2 tablespoons Thai red curry paste
1+1/2 tablespoon fish sauce
1/2 lime
2 stalks lemon grass chopped (use the lower 1/3)
2 chopped carrots
5 quarterted mushrooms
1 small handful of rice noodles - I used thick ones, but vermicelli type noodles would probably work well too
cooked lobster meat - I used 4 tails and 8 claws, in bite sized pieces
cilantro
Bring the stock, garlic and shells to a boil. Reduce heat to min. Remove the shells and garlic
Add 1 can of coconut milk, fish sauce and thai red curry paste, whisk for 1 minute.
Add carrots and lemongrass.
While that is cooking, in a shallow pan, boil water for noodles. Once water is boiling, add noodles and let them boil only for a very short time (like less than a minute). Dump hot water and let noodles sit in cold water.
Add lime and mushrooms. Increase heat to medium (not quite boiling)
Add lobster and noodles.
Serve with cilantro garnish.
With no Thai restaurants in Sydney, I modified a Tom Kai Gai recipe just a little, the results were fantastic! You can opt for no noodles in this dish. When I make this the next time, I think I will add some celery and maybe some bamboo shoots.
There is quite a bit of salt in the stock, so you probably won't need to add any into the soup. We were serving this to our little office manager, so it was less spicy than we would normally serve. You can add a small dash of scriacha if you want to liven things up - but give this a go first, it is a very flavourful soup as is.
You can opt to go with "lite" coconut milk, but I find "lite" to be very watered down and less flavourful. Live a little, go with the full fat coconut milk....
It's kinda sad that we needed a nice hot soup on such a cold day in July. Oh summer, I feel like you are just playing games with us.... will you ever really show your face?
Love Soup? Check out this recipe for “Roasted Butternut Squash and Tomato Soup” recipe by clicking HERE.
JMM
“Back in my day” seems to be a common phrase among baby boomers, in general it seems like everything was more simple back then. Healthy eating and exercise were not fad diets or special gym training programs, they meant eating fresh foods that were cooked at home and getting outside to do yard work, chores, or play.
Millennials and Generation Y groups are known as the “digitally savvy, easily influenced and media exposed” generations. Typically they are a well-connected bunch and the use of smart phones and tablets is part of their daily, if not hourly lives. The average adult glances at their smartphones 5 times a day compared to 109 times a day by Millennials.
With all the technology, there must be an impact on health? It is only just recently are we starting to comprehend the influences such devices have on health. While the true impacts will likely not bee seen for decades from now, there are some emerging trends that cannot be ignored.
Eyesight is changing. A study published in 2015 found 90% of children in China had myopia (near-sightedness) as opposed to a mere 10-20% only 60 years ago.
Couch potatoes are growing larger. In 2009 the average American sat in front of a screen for up to 8.5 hours a day, and children were sitting in front of a screen up to 7 hours a day. The decrease in physical activity and increase in screen time can be directly tied to the obesity and diabetes epidemic.
“Texter’s“ neck is a real thing. The average human head weighs between 10-12 lbs and angling the head forward by 15 degrees while using a smartphone or tablet raises the weight on the neck to 27 pounds and angling forward by 60 degrees increases the weight on the neck to 60 lbs. This increase in weight can cause pain in the neck, headaches, arm pain, and numbness.
Repetitive strain injuries, once common in factory workers, grocery clerks, baggage handlers, and frequent exercisers are now being seen in smartphone and tablet users. Pain and inflammation are usually the two most common signs of a repetitive strain injury, which is usually caused by inadequate rest after a particular activity. With the repetitive swiping action of the wrist, thumb and fingers, many people are now complaining of an ache of some type in their hands.
The use of smart phones is reducing the face-to-face communications skills. One only needs to observe friends or family out at dinner to notice that the art of conversation is being replaced by the head down, face down position of smart phone usage. Important communication skills will inevitably be lost with this decrease of human interaction.
If each generation remembers the past as the good old days, what will the Millenials and Generation Y think of the way things are in 30 years? With the use of technology changing our physical and social capabilities we are probably facing a society that has poorer life expectancy and quality of life than generations before it. This is a scary thought, is it enough to make you put down that smart phone before it is all too late?
Stress can be good or bad. Stressors can have positive or negative impact on cell function. They may be physical, chemical, and psychological. Good stress like exercise, or setting challenges builds stress resistance that is beneficial. Bad stress such as poor nutrition, anxiety and worry can become overwhelming and is considered chronic stress. Our focus today is on chemical stressors.
Chemical stressors on our body include alcohol, tobacco, drugs, environmental toxins, and food additives and preservatives. Food can either enhance or suppress the immune system. Most foods today contain additives and preservatives that tax the immune system. Excess grains, sugars, trans and hydrogenated fats, alcohol, caffeine, and salt weaken the stress response. Grains, sugar, and hydrogenated oils cause inflammation. Caffeine triggers the sympathetic nervous system. Salt increases blood pressure. Stress depletes the body’s essential nutrients.
Psychological stress only compounds the problem. Emotional stress can create poor eating habits like over/under eating, excessive dieting, and over consuming alcohol, caffeine, sugar, salt, and bad fat.
To combat chemical stress develop good habits around food:
· Eat real food, mostly plants.
· Avoid processed food.
· Avoid food with additives and preservatives.
· Don’t binge or eat late at night.
· Enjoy meals with friends and family.
We also have to consider other toxins in our environment. Air and water quality are compromised in many environments. We spend a lot of time indoors breathing recycled air and in traffic breathing exhaust. We drink and bath in polluted water, and wash our skin and home with harsh cleaning products. For green cleaning recipes check out http://www.davidsuzuki.org/what-you-can-do/queen-of-green/recipes/.
Here's an easy and healthy option for dinner tonight!
2 medium sized butternut squash
1 large can diced tomatoes (fresh if you have them)
1 small onion
6-10 roasted garlic cloves
Bone broth (homemade if you can...) - amount depends on how thick you like your soup
Coconut oil or olive oil
Salt & Pepper to taste
Dried basil
Slice the squash and remove the seeds and place onto a baking pan
Dice the onion and place into the hollowed squash, leave the garlic wrapped and place onto the baking pan with the squash and onions
Using olive oil or coconut oil - coat the squash with oil and mix a touch of oil in with the onion
Bake the squash, onion and garlic at 350-400 for around an hour (squash will be soft to pierce with fork)
Remove the skins of the squash
In a pan warm the coconut oil and sauté the tomato for 20 minutes then let cool
Let the vegetables cool so that you can work with them without burning yourself. Mix all the vegetables in a blender and blend until smooth. You may have to add 1/4-1/2 cup of bone broth into the blender to help liquify the vegetables.
In a large pot add the vegetable mixture and bone broth. We added about 2.5 cups of broth, which gave us a soup with a consistency thicker than broth but thinner than baby food.
Bring pot to a gentle bubble, adding salt, pepper and basil to taste
Enjoy!
This soup had a nice blend of sweet and savoury!
** A pinch of dried chillies might compliment this soup nicely. We did not add any chillies as our little office manager will be eating this soup for the rest of the week!
The soup is pictured with a small glass of fresh-squeezed non-pasturized orange/pineapple/raspberry juice and two small pieces of fresh baked olive loaf (both from Superstore... I wish I was that kind of supermom!!)
Love soup? Check out this amazing recipe for “Slow Cooker Sausage and Kale Soup” by clicking HERE.
A recent study looked at the air quality of houses using products such as cleaning agents and candles with the lemon scent, limonene. The levels of VOCs (volatile organic chemicals) found within 6 houses in the U.K were examined. As expected, in houses where lemon scented products and candles were found, the limonene chemical levels were exponentially higher than other chemicals.
The problem occurs when limonene hits the air and mixes with other VOCs. For every two molecules of limonene released into the air, one molecule of formaldehyde is formed. Gaseous Formaldehyde levels as low as 0.1 ppm (parts per million) can cause some individuals to experience burning eyes, nose or throat, coughing, wheezing, nausea and skin irritation. The international agency for research on cancer has classified formaldehyde as a human carcinogen.
Besides avoiding lemon scented candles and cleaning products in the home, you can get some plants that help clean the air of all VOCS.
Some of the best plants to use in the home to clean the air include: spider ferns, lavender, guava, grub ferns, squirrel's foot ferns, Japenese royal ferns, snake plant, spider plant, money plant/devil's ivy, big leaf hydrangea and sword fern.
Read more about hormone alternating chemicals HERE!
References:
Liu Y, My Y, Zhu Y, Ding H, Arens N. Which ornamental plant species effectively removes benzene from indoor air? Atmosphere Environment, Vol 41, Issue 3 2007.
Papinchak H, Holcomb E, Best T, Decoteau D, Effectiveness of houseplants in reducing the indoor air pollutant ozone. HortTechnology 2009.
Kruza M, Carslaw N, Lewis A. Investigating surface production reaction indoors using a detailed chemical model. Air pollution XXIII, 2015. WIT Press.
http://www.cancer.gov
http://www.medicaldaily.com/chemicals-citrus-scented-candles-cleaning-products-cancer-risk-370736?rel=most_shared5
Do you have enough omega 3 fatty acids in your diet?
The evolutionary human diet had 1:1 omega 6 fatty acids to omega 3 fatty acids ratio. Today most modern diets have a 10:1 to 30:1 omega 6 fatty acids to omega 3 fatty acids ratio. So what? Both fatty acids are essential to our diet and help regulate your body’s metabolic and inflammatory state. Omega 6 fatty acids are much more inflammatory than omega 3 fatty acids and if the ratio is altered, the body’s homeostatic state is altered.
Our ancestors ate real food like game meat, seafood, fruits, vegetables, nuts, and seeds. They ate a variety of seasonal foods and had healthy habits around food. Today we eat more processed foods, such as, grains, sugars, and unhealthy fats/oils. Even the animals we raise are no longer fed their evolutionary diet. Cows are meant to graze on grass but are fed grains, which increase their omega 6 fatty acids. We also eat too much. We snack all day and use food as a coping mechanism for psychological stress.
How you can get enough omega 3 fatty acids in your diet?
There are marine sources of omega 3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). α-linolenic acid (ALA) is found in plant oils, most commonly flax oil. While ALA is great the more benefical source is EPA/DHA.
The best source of omega 3 fatty acids (EPA/DHA) is oily fish like anchovies, sardines, herring mackerel, and wild caught salmon. We need about 2-3 servings a week. Avoiding processed foods in our diet will decrease our omega 6 fatty acids. If you do not eat this much fish you should consider a quality fish oil supplement.
Effects of fish oil on your health and longevity
Acute stress and inflammation is an important function of the immune system and the healing process. However, chronic inflammation caused by poor diet, physical inactivity, psychological stress, and genetic function contributes to heart disease, diabetes, stroke, Rheumatoid Arthritis, Alzheimer’s disease and more. Omega 3 fatty acids have a role in combating these chronic diseases.
Omega 3 fatty acids are responsible for proper functioning of the cell membranes of all the cells in your body. The health of your cells determines the health of your brain and body. Thus, omega 3 fatty acids play a role in all functions of your body including growth and development, brain and nerve function, digestion, immune function, hormone regulation, skin and bone health, regulation of inflammation and healing, blood triglyceride levels, cardiovascular function, vision, and emotions and behavior.
Canadians do not consume enough omega 3 fatty acids in their diet and supplementing may help prevent and treat disease. It can be a simple step toward living your life!
Look at what the effects of poor posture are on your body!
We see a lot of office workers complaining about their back discomfort, but look what what else happens when you sit (with poor posture) for long periods of time!
Make sure you are getting out of your chair at least every 50 minutes!
photo credit: Washington post
Dealing with poor posture because of too much smartphone usage? Read more about “text neck” HERE
With fall in full swing, and winter just around the corner, it is time to start thinking about vitamin D supplements. Usually we get our vitamin D from the sun (hence the name "the sunshine vitamin"), but as days get shorter we get less vitamin D (actually it has been found that Canadians in general do not get enough vitamin D).
The new daily supplement guidelines published in July by the Canadian Medical Association Journal include supplements of 400 to 1000 IU for adults under the age of 50 without osteoporosis or conditions affecting vitamin D absorption. For adults over 50 supplementation between 800 and 2000 IU is recommended.
So why is Vitamin D important? Vitamin D plays many roles in the body some of them include:
Maintaining health bones and teeth
Supporting the immune system, brain and nervous system
Regulating insulin levels and assistance with diabetes management
Supporting lung function and cardiovascular health
Influencing the expression of genes involved in cancer development
When it comes to choosing supplements, keep these tips in mind:
Look for evidence about how well the product works in scientific studies from credible publications. Search for such studies in the National Institutes of Health (NIH) PubMed database: www.ncbi.nlm.nih.gov/pubmed. You can also call the manufacturer and ask what published studies they have to back up their claims. It’s also a good idea to find out how they ensure the ingredients listed on the supplement label are actually in the bottle.
If a product claims it will “cure” a disease, is “all-natural,” or has a “money-back guarantee,” be on guard. Any supplement that sounds too good to be true likely is.
Choose brands labeled with the NSF International, US Pharmacopeia, or Consumer Lab seal. These verify that the product actually contains the ingredients that the label says it does, and that the product doesn’t have any potentially harmful ingredients.
Be wary of supplements made outside the United States or Canada. Many aren’t regulated, and some may have toxic ingredients.
We will be carrying the Ascenta professional line in our clinic. A product that we have been taking for years. We strongly believe in vitamin D supplementation, so much that we started giving it to our son when he was days old and even give it to our dog Winston! Come check out Ascenta the next time you are in the clinic!
Disclaimer
None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves where we may express educated, opinions, values, thoughts and concerns.
