Healthy options!

Avocado Chocolate Pudding

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!)

Instructions

1. Cut and pit avocados and blend in a food processor.
2. Add the milk, cocoa powder, vanilla, and salt: Add the milk, cocoa powder, vanilla, and salt - blend till smooth - and transfer to bowl.
3. Melt chocolate and add to mixture.
4. Add maple syrup.
5. Mix.
6. Add chocolate, syrup or coco to taste.  Can also change consistency by adding more liquid if needed. 
7. Chill and serve.
8. Enjoy! 

RRR

Chiropractors Reducing, Reusing and Recycling

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!

• When: Saturday March 11th 10:00am - Noon
• What: Island Chiropractic's Kids Clothing Swap
• Where: 850 Grand Lake Road, suite #3

How: 

1. Swap will be geared towards kids clothing aged 5 and under
2. Swappers will drop off their items at 9:30am, swapping will begin at 10:00am
3. Each swapper is asked to bring a minimum of 10 items and a maximum of 20 items (pants/top sets can count as 1 item)
4. Clothing must be in good condition - no holes, tears, rips, broken zippers, stains etc.
5. Clothing must be washed
6. Order of swapping will be determined by draw
7. For each item brought in, swapper will be given 1 token
8. For each item swapped, swapper will pay 1 token
9. Any left over items will be donated to Transition House

Please preregister by emailing us at info@islandchIRo.com and provide the following information: the gender of your child, size of clothing and amount of items (if possible) so we can plan accordingly.

Due to a limited amount of space we will cap the number of participants so please register early!

Please call us at 902-270-7022 if you have any questions. 

What do hockey players, gymnasts, skiers and cheerleaders have in common?

CONCUSSIONS & Chiropractors

·      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

Baby Boxes available at Island Chiropractic & Family Wellness

Baby Boxes in Cape Breton

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. 

Gluten Free, Dairy Free "Cheesecake"

Dairy Free "Cheesecake"

I've had my eye on this recipe for awhile and I thought Christmas would be the perfect time to try it out.  I can't even start to explain how good this "cheesecake" was!  Every single person that tried it said it was remarkable!  Here are what some people are saying:

• "This is really really good -what is the crust made out of?" Keith (gluten intolerant)

• "It was SOOOOOO good" Jen G. (supermom)

• "DOOD" aka "Good" Ethan, (age 1)

I adapted the recipe from the Helmsley and Helmsley cookbook we got last year for Christmas.    It was the easiest thing on earth to make and it's jam packed with nutrients! 

Needed:

• 1 cup pecans

• 7.5 tablespoons shredded unsweetened coconut

• 9.5 tablespoons cocao nibs (found them at superstore and at bulk barn)

• 1 cup pitted dates

• 9 tablespoons raw honey

• 3 tbsp coconut oil (melted) for base

• 5-6 ripe avocados

• 3/4 cup lime juice

• 1 tsp lime zest

• 3/4 cup coconut oil (melted) for the filling

• stevia to taste

1. Pre-heat oven to 300 degrees F - When heated, toast the pecans and coconut on a baking tray for about 7-10 minutes, until coconut is golden.

2. Line the base (and sides if you wish) of a springform or loose-bottomed 7 inch round cake tin with parchment paper.

3. Put the pecans, coconut, cocao nibs, pitted dates and 3 tbsp coconut oil in blender/food processor and blend until mixture is crumbly but still holds together, keeping a little crunch is a nice touch.

4. Fill the bottom of your tin with the base mixture and press it down tight with the back of a spoon - making sure it is even on all sides. Let the base cool in the fridge while you prepare the filling.

5. Put the peeled avocados, lime juice, lime zest, raw honey, 3/4 cup coconut oil, and stevia in the blender/food processor and blend until smooth and silky. The more coconut oil you use the thicker your cake will become. Check for taste and add more lime juice, honey or stevia based on your preference for sweet vs. tart. (to be honest I used barely any stevia when I made mine).

6. Pour filling in the cake pan, cover the top and return to fridge for at least 4 hours or let rest overnight.

7. Before serving carefully remove cake from pan - you may need to run a knife around the edges before removing cake.

8. Enjoy!

Ps - I thought a little bit of drizzled dark chocolate, or toasted coconut could make a nice addition to the cake - but it's pretty perfect as it. 

P.Ps - You could use this base for any other type "non-bake" cakes too - it was seriously that good. 

Did you like this recipe? Check out another healthy option HERE!

Free Class - Introduction to Meditation and the Mind Body Connection

Meditation and Chiropractic

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.

What will "back in my day" look like in 30 years?

Smartphone changing our genetics?

“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?

Chemical Stress and Your Health

Chemical Stress and Health

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/.

Does this look familiar?

Poor Posture

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