No matter how you look at it, self isolation is a challenging time. Some people may be prone to overeating due to a multitude of different reasons, stress, boredom, anxiety or fear may all be reasons why you could be tempted to visit the refrigerator more than you should. Let’s discuss some strategies to help you avoid overeating during this time of social distancing.
It’s easy to become overwhelmed with a wide variety of feelings during this period of uncertainty and isolation. Here are some some things we are doing around our house to stay healthy. This may be the perfect time to make your health a priority, and if you don’t know where to start, these tips could be exactly what you’ve been looking for.
These are unprecedented times and we recognize the call to support our patients now more than ever. Many of you may be experiencing feelings of anxiety, stress, frustration and even fear. You may not have had treatment in a long time and possibly be experiencing physical pain on top of all these difficult emotions.
As difficult days may still be ahead of us, we want to provide our services in order to help manage pain, discomfort or crisis that you may be currently experiencing. We have decided to offer our services completely free of charge! Yes, completely free of charge, we recognize that some of you may not be in the same financial position as before or perhaps have lost your health insurance coverage due to lay-offs. We want to help you feel better, without having to worry about the bills.
Thinking of others first is what this entire situation is all about, staying home for others, taking care of others and reaching out to others is as simple as it can get.
While we recognize that nothing compares to hands on manual therapy, however, Telehealth care can help patients with:
Rehabilitation exercises
Self-care techniques and strategies
Nutritional advice
Home office ergonomics set up
Discussing questions regarding your health and possibly appropriate referral
In accordance to the Nova Scotia College of Chiropractors, at this time we are only able to offer these online services to current practice members in Nova Scotia that have been to our clinic in the past year.
Chiropractic care is considered an essential service, so if you are in crisis and are requiring an emergency visit, we are making arrangements on a case-by-case basis, please email us at info@islandchiro.com or give us a call 902-270-7022 and we can discuss your case further.
Currently we are able to offer Telehealth services to MacOS and Windows for desktop and Android mobile devices. These appointments can be made online (head over to book now link), by email or by calling us at 902-270-7022.
Click here to book now - Limited availability, book in advance to avoid disappointment.
Take care of yourself and each other.
Drs. J & S
April fools! We wanted to brighten your day….
Hope you are staying active, we miss you and we’ll see you soon.
Take care of yourselves and each other.
The ideal number of steps a day has been said to be 10,000. This became the number that people were told to start aiming for right around the same time that wrist fitness trackers started becoming popular. But where did this number come from and what if 10,000 isn’t achievable?
The guideline assumes that the more physically active a person is, the better chances they will have at keeping metabolic syndrome or lifestyle diseases at bay. The actual number seems to have come from Japan in the mid-sixtes. At that time, Japanese walking clubs were popular and a new step counting device’s slogan was “Let’s walk 10,000 steps a day” and so people did.
The target number was reached by assuming that most people get around 5000-7000 steps in one day (which I believe to be much less if the person leads a sedentary lifestyle) and that a 30-minute walk is around 3000-4000 steps depending on stride length. By adding the daily steps with the added steps from a 30-minute walk, the 10,000 target was born.
A study published in 2020 examined the relationship to all cause mortality and the daily step count of adults living in the USA. It was no surprise to find that a high daily step count is associated with a lower all cause mortality. But what it also found that benefits are present at any incrementally higher level, so 8000 steps is better than 4000 steps at preventing cardiovascular disease.
It also found that it didn’t really matter how fast you were going. Step intensity did not seem to influence mortality rates. So when it comes to walking, don’t worry about your pace (although you do want to try and get your heart rate elevated for at least 30 minutes) and aim for higher daily numbers.
The current Canadian guidelines for adults aged 18-64 is: 150-minutes of moderate to high aerobic physical activity a week, in sessions fo 10-minutes or longer. Weight resistance training is recommended at last 2 times a week.
It is important to recognize there is a difference between walking for health and walking for weight loss. Starting a new fitness routine can increase the chances of incident if you currently have various medical conditions, are obese or pregnant. Please consult with your chiropractor or physician before starting any new fitness regime. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and readers are invited to follow the citation links to learn more.
Citation
Canadian physical activity guidelines. Accessed March 31, 2020
McGill Office for Science and Society Accessed March 31, 2020
A Heart Journal study published in 2020 by the British Cardiovascular Society examined the relationship between tub bathing and cardiovascular disease. This study followed over 30,000 people for nearly 20 years and asked if frequent hot bathing influenced cardiovascular health.
The study determined that those who frequently bathed had a lower association with hypertension. This suggested a beneficial effect of tub bathing is a lowered risk of cardiovascular disease based on the relationship to high blood pressure.
Heat soaking increases core body temperature and cardiac contractility, similar to what happens to your body during exercise. Exposure to heat increases cellular production of something called heat shock proteins and in particular heat shock protein 90 (Hsp90). Hsp90 plays many cellular roles within the body, the cardiovascular relationship is involved with endothelial nitric oxide synthase and guanylate cyclase where it assists with vasorelaxation of smooth muscle.
While it is exciting to suggest that taking hot baths may offer protection against heart disease (after all who doesn’t enjoy a nice relaxing hot bath?), perhaps the association was due to the fact that those who took daily baths also had other heart healthy habits. The study found that those who took frequent baths were more likely to be non-smokers, employed, had better sleep hygiene, less likelihood of diabetes (thus likely healthier diets), exercise frequently, worked in an office (steady reliable income) and ate a larger proportion of fish, fruit and vegetable. So it seems that daily hot baths are just part of the program that keeps your heart healthy.
It is important to note that hot bathing can increase the risk of heatstroke, or exacerbate various medical conditions. If you have underlying medical conditions or are pregnant, Please consult with your chiropractor or physician before starting a regime of heat bathing. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and readers are invited to follow the citation links to learn more.
Citation
Heart Published Online First: 24 March 2020. doi: 10.1136/heartjnl-2019-315752
It’s been over a week since we made the moral call to only accept emergency visits and we are glad to hear that other clinics are finally following the lead. The only way are are going to slow the spread of COVID-19 and keep the pressure off our hospital is to stay home.
Although it was a tremendously difficult decision to make, as of 6pm Monday March 23rd 2020, we decided to close the clinic completely until Monday April 13th. As parents of two young children, we’ve decided that we will use this as an opportunity to focus on growth, education and family fun.
If you had an appointment scheduled with us for the week of April 6-10th, we have rescheduled you to the same time/day the following week. As of right now, our reopening date is tentative, as you all know, the situation changes on a daily basis and we will keep you updated.
The women’s wellness Expo has now been rescheduled to Saturday October 3rd. We will follow up with separate information on that in the days to come.
These are uncertain times for everyone, especially those who are self employed. If you are wondering what you can do to help local business during this difficult time (beyond online shopping or orders), please consider heading over to their facebook pages and give them a like/share or even better, leave them (or us) a review! When it comes to life after COVID, an online testimonial will do wonders for rebuilding a small business. To our friends at the farmers’ market, our favourite restaurants, our Crossfit gym and our favourite local stores, we will see you all real soon.
As usual, we will try to update our blog with health information, recipes and other random thoughts, please check back for updates. In a world with so much uncertainty, we are trying to keep our social media posts light and fun, hopefully bringing a smile to your face at some point during your day.
Stay healthy, keep in touch!
Dr. Jen, Dr. Shaun, RMT Raylyn Routledge & Allyson Lewis
It is easy to get mentally caught up with the current state of affairs, now more than ever. Taking good care of your mental health during this crisis is just as important as the well being of your physical body. Here are some thoughts:
We have always been “walkers”, but it is so nice to see families out on the street going for walks (keeping social distance of course). Usually we are the only ones on the street during our walk, yesterday we saw 4 other families out for a early evening stroll. This is the perfect opportunity for families to create new health habits and spend time moving outdoors with their loved ones.
Taking time at home has given us the opportunity to do more home cooking and even the chance to teach our children cooking skills. Perhaps more people will get back to cooking roots and start learning how to make things from scratch, the old fashioned way. Shaun has started a sourdough “mother” and we are curious about this cooking experiment - this is something we would not be doing if things were “normal”.
Social media is a blessing and a curse. I never feel good after scrolling on social media at the best of times. Now, it’s even worse. I’m going to make a stronger effort to avoid chasing stories down the social media rabbit hole. Does it enrich my life or does it leave me feeling more stressed and worried about the current situation?
On that note, we’ve turned off the radio, as constant COVID news can break down nerves. We listen to music on CBC radio 2 or spotify. Even better, we are listening to learning podcasts. Listening to history podcasts that talk about other times in history distracts the brain and reminds us that history is literally happening now and life will continue.
When I was feeling especially blue after listening to the radio and reading online stories, I decided to switch my content and looked at happy pictures and videos of my children. Trying to see the world through their eyes makes dealing with today much more simple.
Staying curious and engaging with the world around you is a great way to stay distracted. Pick a question you’ve always wondered about and take some time to look it up. We have a guitar at home and I feel like it’s the perfect time for some online lessons!
Physical activity calms the mind. Even if you do not have a yoga trapeze or set of weights you can still get creative! Play ‘the floor is lava’ with the kids, do a yoga class online, try out a new workout on YouTube, go for walks or runs outside (social distance in check), use the cans in the pantry as weights, stretch, clean your house - anything that get’s your heart pumping counts!
For now, we have nothing but time. What are the projects that you’ve put back until you had more time to do? Things like updating a blog, organizing family pictures, cleaning up your desktop or rearranging the furniture, no time like the present to work on those projects!
If feelings start to overwhelm you, reach out - friends and family are only a FaceTime away. Also, grandparents would probably love to FaceTime with the kids!
Check our the post on “Mindfulness and Meditation” by clicking HERE.
“Your state (emotions) changes other people’s state. Change your state physically - change your biochemistry. The way you move, the way you breath, the way you use your voice - changes biochemistry” —Tony Robbins.
Good posture can increase energy, improve breathing, circulation, and digestion. Good posture means less strain and pain on your connective tissue and joints. It can reduce stress and anxiety while increasing feelings of personal control and confidence(1). Poor posture is increasingly common with smartphones, computer work, and sedentary behaviour. Sitting, slouching and standing with poor posture is a repetitive strain on our body. It compresses our musculoskeletal system, lungs and digestive system. Wearing high heels or even running shoes with a large heal can put your spine out of good alignment. Specializing in sport or hobbies may add to asymmetry in our posture.
Test your posture.
Have a family member take a picture of you from the front, side, and back. Your head, shoulders, hips and ankles should line up, one above the other. Your feet should be shoulder width apart. Your shoulders and hips should be level? Does your head tilt? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side? A healthy back should be symmetrical. Does your spine maintain its natural curves?
You can use a wall to help train good posture. Stand with the back of your head, shoulders and buttocks touching the wall, and your heels a few inches from the wall. Put a flat hand behind the small of your back. You should be able to just barely slide your hand between your lower back and the wall for a correct lower back curve. If you have too much space here draw your bellybutton toward your spine to bring your lower back closer to the wall. If you need more space arch your back just enough so that your hand can slide behind you. Then walk away from the wall trying to maintain good posture.
Habits for good posture.
The way to improve bad posture is to be posture-conscious when sitting, standing, walking and sleeping.
Avoid sitting or standing in any one position for a long period of time.
Take a micro break (stand up and raise your arms above your head) or change positions every 30 minutes.
Strengthen your core with McGill’s Big 3.
Strength train a couple times a week.
Think about expansion of the ribcage and spine. Keep your head up and chest spread.
When walking lead with your chest not your head and allow your arms to swing naturally from there shoulders.
Keep an active tension in your core while walking (think about somebody going to punch you in the belly).
Walk barefoot.
Breath through your nose. This initiates diaphragmatic breathing which allows us to breathe without fatiguing secondary breathing muscles in the upper chest and shoulders.
Sit on the floor more. It forces hips and other joints to use greater ranges of motion than sitting on a chair.
Sleep on your back or side maintaining the natural curvature of your neutral spine.
Stand up straight! Learn more by clicking HERE.
Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. "The Benefit of Power Posing Before a High-Stakes Social Evaluation." Harvard Business School Working Paper, No. 13-027, September 2012.
Effective 6pm Monday March 16th we are going to close the clinic to all non-essential visits. For many, we have been a primary care provider, but at this point, as chiropractors we cannot risk exposure to those members of our practice who are most vulnerable.
If you have an appointment booked with us in the next two weeks, we will reschedule your appointment to (hopefully) the week of the 30th. If you have an acute injury, please contact us as we will arrange urgent care by appointment only. Not only is it imperative that we practice social isolation, but also that we keep our ER free of non-emergency complaints. If you require immediate care, we will make this provision for you, granted you have not been exposed to (or are) somebody who has travelled in the past 14-days and are not showing any symptoms of infection.
This does not mean that allied health visits are not considered essential, just that at this time, we have examined our social conscious and are choosing to help “flatten the curve”. We work with too many seniors, pregnant patients, children and immunocompromised people to take this lightly.
Financially as small business owners of a multidisciplinary clinic with numerous associates, this decision was not taken lightly. We look to our government in the recovery weeks that follow to help with stimulus plan for all small business owners and we look forward to seeing new and familiar faces back in our clinic and at our exercise classes.
Truly, the best case scenario, is that we look back on this and conclude that it was an overreaction. Let’s try to stay level headed and take care of each other.
Dr. Jen & Dr Shaun, Raylyn & Allyson
We love chicken wings, but often wings from a restaurant, or ready-bake wings are filled are deep fried and filled with ingredients that we try to stay away from. Here’s our go-to recipe for wings at our house. Keep in mind I’m not a huge “measurer” when I cook, I combine ingredients until I hear the spirits of my ancestors say “enough child”, so these are approximate, give or take…..
Do you do wings for Super Bowl?
Preheat oven to 350 F
Combine in a medium size bowl:
4 ibs wings (both kinds)
2 cups “Aurora” Gluten-free Bread Crumbs
2 tsp Himalayan pink salt
3 tbsp Onion powder
3 tbsp Garlic powder
2 tsp Smoked paprika
1/2 tsp Cayenne (more if you like spice)
1 tsp Sage
Dash of pepper, oregano, cumin seed, coriander, fennel, nutmeg, fenugreek, clove, cardamon, cinnamon, ginger
Line a baking sheet with parchment. Drop a couple wings into bowl at a time, and coat with your mixture, place on baking sheet. Bake wings at 350 for 20-25 minutes, remove from oven and flip wings over. Lower temp to 300 and place wings back in oven. Bake another 20-25 minutes, remove from oven, flip again and lower temp to 250. Bake another half hour. If you like them crispy, leave them in a little longer.
To make hot wings, we just use old fashioned Tabasco sauce to spice them up. Our kids like to dip them in full-fat plain yogurt. I made some yesterday and I’m making them again tomorrow!
Enjoy!
If you like this recipe, check out this dip that would pair well with it!
Now that the holidays are over we are starting to get back into more of a routine again. Which means our exercise classes will be starting back up with a few changes and new additions! Check out the list below with descriptions and cost of each class. If there is something you see that you would like to try, send us a email or call the office to sign up!
Jamie will lead you through a traditional Yoga sequence all done from the chair, modifications can be made so you can go at your own pace. You will be lead through a short meditation an relaxation period at the end of the class which will leave you feeling refreshed and ready to start your weekend.
When: Fridays @ 10am
Where: Our Lady of Fatima Church Hall
Cost: $20 for 4 weeks/$7 per drop in
Start Date: January 10th
In this class, Dr. Shaun will lead you through movements that will encourage healthy aging while developing more strength throughout the whole body.
When: Thursdays @ 10am
Where: 485 Keltic Drive
Cost: $30 for 6 weeks/$7 per drop in
Start Date: January 16th
This 45-minute, low impact class will focus on movement, strength, mobility and the power of breath. Not quite Yoga, not quite pilates. Dr. Jen Maher will guide participants through this class leaving you feeling sweaty and strong.
When: Mondays @ 9:30am
Where: 458 Keltic Drive
Cost: $60 for 6 weeks/$12 per drop in
Start Date: January 20th
This class focuses on strength, endurance, mobility and balance. Participants of all levels and abilities welcome!
When: Wednesdays @ 10am
Where: Our Lady of Fatima Church Hall (Sydney River)
Cost: $30 for 6weeks/$7 drop in
Start Date: January 22nd
TAKING NAMES FOR WAIT-LIST
This 6 week program will focus on improving pain and function for people living with osteoarthritis of the hip or knee. The program will consist of two classes a week lead by Dr. Jen Maher which will be held at the Membertou YMCA.
Cost: $90 - this includes a health assessment and baseline testing at Island Chiropractic & Family Wellness, 7 week program fee with YMCA membership or complimentary 6 weeks membership for those who qualify for the program.
Start Date: beginning late February or early March
Please call our office to be put on a wait-list for this program or for any more information @ 902-270-7022
If you would like to sign up for any of these classes or would like more information, please give our office a call or send an email.
Phone: 902-270-7022
Email: info@islandchiro.com
Photo Credit: Scott McIntyre, Photographer
The new year is typically a time when most gyms see an increase in membership. Here are some suggestions to help you find the gym that’s right for you.
Is the gym close to your work or home? Being close to a gym makes it easier for you to pop into and out of for a quick workout. It’s much easier to talk yourself out of going to the gym if you have to drive 15 minutes or longer to get to your gym.
Does the gym have early morning or late evening hours? Is it open on the weekends? Find a gym that works best for your schedule. Check it out during busy times - does it feel crowded? Ask when the busiest times are.
Take a tour before joining the gym to see what the gym culture is all about. Better yet, see if you can get a day pass to the gym so you can get a feel for the gym and the other people that go there. It’s important that you find a gym that feels inviting and comfortable for you.
What are the qualifications of the people who work there? Find out how many people are specifically trained to be coaching and ask what their qualifications are. Does coaching come as part of your membership or do you have to hire somebody?
Gym hygiene should be a top priority for any gym. Check out the bathrooms, are the shower floors clean? How old are the shower curtains? Is there dust underneath the lockers or benches? Check out the equipment, is there an organized place to stack weights or all they just piled up on the floor? Is there dust under machines or in the corners? Does the gym offer wipes or spray bottles for people to use after finishing using equipment?
Is there a time limit on cardio machines? Time limits can help decrease waiting time for a machine, but if you prefer running for an hour at a time, they may be prohibitive for you. Check to see what the variety of machines offered is like. Also, keep an eye out for out of order signs, if you notice a lot that could be a concern.
Is there a variety of class types offered? Some people report getting more out of their gym membership by taking classes. Are classes being offered at various times during the day? Are the classes that you want offered at a time that works for you? What are the qualifications of the instructors teaching the classes? How long has that instructor been teaching for? Is there sign up sheets for classes? Inquire about how often the classes change and how often the instructors change.
Find a gym that fits into your budget. What is included with your gym membership? Are there any hidden costs? Do they have any special offers or bonuses for signing up during a certain time of year? Read the small print on special offers, can you cancel your membership at any time or does the contract run for a specific amount of time? A good way to look at gym fees is to take your monthly fee and divide it by the number of days that you go to the gym, each visit to the gym brings the cost per visit down!
It is obvious that the fall and pumpkin spice vibes have been forgotten about and everywhere you go now its full on holiday mode.
The past few years I noticed that the popular holiday food & drink items were always “peppermint mocha” or “peppermint chocolate” themed. This year, that trend seems to be dead (except for those loyal peppermint lovers) and everywhere I look its all about gingerbread!
I am not going to lie…this is kind of exciting to me, I love the combination of spices that make up the gingerbread flavour. What isn’t so great, is most (or all for that matter) of the ingredients used to make these treats that you can find in the stores.
So, I thought it would be good to share not one, but two gingerbread recipes that you can make at home and enjoy throughout this holiday season!
One thing I really want to highlight here is that in conventional gingerbread recipes the use of molasses is typically meant to be “fancy molasses”. The recipes I am sharing today both use blackstrap molasses. (You can click on that link to read more about the benefits of blackstrap molasses).
To summarize, using fancy molasses is only going to give you a subtle taste of molasses and lots of extra sugar and not much nutritional value (vitamins and minerals). Using blackstrap molasses, there are many more benefits than just adding flavour. It has less sugar, way more iron (a great source of iron actually if you suffer with low iron - reach out and I can give you some tips about how you can take it as a natural iron supplement), calcium, magnesium, B vitamins and many more essential nutrients.
Therefore, by making these recipes not only are you getting extra nutrients, you are getting a delicious holiday treat as well that the whole family can enjoy….or you can keep all to yourself, that is your cal!
Ingredients:
1/2 cup coffee (if you are not a coffee drinker you could use an herbal “coffee” blend. I like Dandy Blend. Or - you can also use Earl Grey tea!)
1 tsp blackstrap molasses **
1/2 cup organic coconut milk (full fat)
1/8 tsp ground ginger
1/4 tsp cinnamon
dash of cloves
Directions:
Add all ingredients to saucepan and heat thoroughly
Remove from heat and add to blender, blend until frothy. If you do not have a blender - whisk vigorously.
Pour into your favourite mug and enjoy !
Ingredients
1 1/4 cup almond flour
1/2 cup vanilla protein powder
3 tbsp coconut sugar
1 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
2 tbsp blackstrap molasses **
1 egg
1/4 cup tapioca flour (or any kind of flour, for dusting)
Directions:
Pre-heat oven to 375 and line baking sheet with parchment paper
Combine dry ingredients in large bowl, set aside
Combine wet ingredients in separate bowl. Add wet ingredients to dry, mixing until a dough consistency forms.
Dust flat surface with flour and roll out the dough with a rolling pin and cut out shapes!
Place on baking sheet, cook for 8-10 minutes.
Let cool & enjoy
**Notes:
One thing to be clear about when getting blackstrap molasses, please buy an organic - un-sulphured kind. I have had success with this at the Bulk Barn or Super Store in the natural food section.
Also, I realize there is no actual ginger in the recipe for gingerbread cookies and that may seem “odd”. However, it was just to simplify the recipe and not have too many ingredients. You will still get the same gingerbread taste from the spices used. If you want to add ginger, I would recommend using 1/4 tsp ground ginger - this will add more of that spicy taste to the cookie.
I hope you enjoyed this post, and if you tried out these recipes let me know how they went for you!
Allyson
Struggling with your health goals and your diet? Holistic Nutritionist Allyson Lewis offers complimentary discovery consultations to see if you are a good candidate for a holistic program. Call our office, 902-270-7022 to speak with Allyson, or start your conquest by booking with her by clicking HERE.
