By Dr. Randi-Lee Joy, Chiropractor Summer is here and most everyone has increased their activity and exercise routines.  That totally great!  That said, do you know how important it is to have good shoes to decrease your chance of foot, knee, hip and low back pain? First, if you haven’t purchased a new pair of shoes in over a year, it is time to treat yourself to a new pair.  Most standard running shoes are supposed to be replaced after 500 miles or 800 kilometers.  Wearing your shoes for too long is a common cause of injuries like shin splints, heel spurs and plantar fasciitis.  If after six months to a year you start to feel more aches and pains in your feet and knees, it’s time for a new shoe. Consider the following tips before you purchase your next pair of athletic shoes: 1) It is important to wear the shoe that is specific to the sport you are playing. Running shoes are great for heel to toe strike but do not provide the lateral support needed for aerobic class or tennis.  For these sports you need side-to-side stability and less flexibility from heel to toe.  Find a shoe that is specific to that these sports or, if you can’t, a cross-trainer will work.  Walking shoes allow the foot to roll naturally and have a much more rigid arch and stiffer heel support for stability. 2) Go to a store that specializes in athletic shoes.  The staff is usually trained to help support you in finding the shoe that is right for you.  They will be able to recommend a shoe that matches your foot type, activity and gait. 3) When shopping for shoes, [...]

By Tannis McLaren, ND and Natural Health Expert Quinoa Chickpea Salad This is a great salad for the summer.  It's light, refreshing, and won't heat up the kitchen! 1 cup Quinoa 1 ½ cups Water 4 Carrots, shredded 4 stalks Celery, chopped 1 cup Cherry tomatoes, cut in half 1 can Chickpeas, drained and rinsed ¼ cup Extra virgin olive oil 1 tbsp. Apple cider vinegar 1 tsp. Dijon mustard ½ cup Parsley, roughly chopped 1 whole Lemon, juiced 1 tbsp. Zest of lemon 2 Green onions, chopped ½ cup Almonds, toasted Sea salt and pepper Place the quinoa in a large saucepan, fill with water, and stir the quinoa with your hand to clean it. Pour the water out through a fine mesh strainer. Repeat until the water is clear and there are no bubbles forming. Place the quinoa back into the saucepan, cover with water and bring to a boil. Turn heat to low, cover and allow to cook for 10 minutes. Remove from heat and allow to sit for 10 more minutes. While the quinoa is cooking, place the carrots, celery and chickpeas into a large bowl. In a small bowl, combine the extra virgin olive oil, apple cider vinegar, Dijon mustard, lemon juice, zest of lemon, parsley and green onions and whisk until there are no lumps. Once the quinoa is cooked, remove lid and fluff with a fork and mix it into the large bowl of vegetables and chickpeas. Pour the dressing over the mixture and mix until thoroughly coated. Add salt and pepper to taste. Garnish with chopped tomatoes and toasted almonds.  

Many people are out in their gardens enjoying the great weather, but gardening can often lead to back pain or strain on your joints. Here are some tips from a chiropractor on how to garden without hurting your back, maintain good posture, and keep gardening pain-free.  Warm Up and StretchBefore you begin, spend 5-10 minutes on light cardio exercises like walking or marching in place to warm up your body and increase blood flow. After warming up, it’s essential to stretch key muscle groups to prevent back pain while gardening. Focus on stretching your back, quadriceps, hamstrings, calves, shoulders, and arms. These stretches can reduce the risk of muscle strain, helping you enjoy a pain-free gardening session.Alternate Your TasksSwitch between light and heavy gardening tasks to avoid overloading specific muscles. This helps prevent lower back pain and reduces strain on your joints by allowing different muscle groups to work at different times.Take Frequent BreaksTaking short breaks every 10-15 minutes can prevent stiffness and injury. Staying in one position too long may cause back pain or even a back injury, so use these breaks to stretch and hydrate.Kneel Instead of BendingBending over repeatedly puts significant strain on your lower back. Opt to kneel, as it reduces stress on the spine and engages your core muscles for added support. Use knee pads or a kneeling mat to protect your knees and prevent joint pain.Drink Lots of WaterHydration is vital, especially during warm weather. Drinking water not only keeps you refreshed but encourages you to take breaks, reducing the risk of back pain or injury. Remember to also protect yourself from the sun with appropriate clothing and sunscreen.Break Up Your GardeningRather than tackling everything in one day, break up [...]

By Sheela Szymkowiak, Certified Reflexologist, Pregnancy and Post Partum Doula Couples who are trying to conceive either naturally or with medical intervention, such as IVF, are discovering that Reflexology offers them many benefits in improving their chances of conceiving. Take a look at these fertility studies involving Reflexology: One Danish study enrolled 108 women who had been diagnosed as infertile for at least 2 years and had no previous children. 47 women chose to withdraw; the remaining 61 were given reflexology treatments for 8 months, twice a week and in the second half of the study, two treatments prior to the women’s ovulation.  Summary: 9 of the women (15%) became pregnant after 6 months, and all of the other women who had menstrual or ovulation abnormalities, completely recovered from their symptoms. (FDZ Research Committee, Denmark, 1994). Recently in the UK, the latest research is an ongoing two year clinical trial at the IVF unit at Derriford Hospital in Plymouth.  Certified Reflexologist, Jane Holt, approached the unit after 13 of the 23 women she treated with a range of fertility problems became pregnant. In this new study, 150 volunteers will be offered reflexology rather than the fertility drug Clomifene, which is usually used to induce ovulation. This drug works in about 70 per cent of patients, but the drug's main drawback is it can increase the likelihood of a multiple pregnancy. Read more here: "Is Reflexology the New Cure for Infertility?" How Reflexology can Assist Couples to Conceive For women, there is a long list of potential roadblocks to conception, including: hormone imbalances, polycystic ovaries, endometriosis, fibroids, irregular menstrual cycles, and one of the most common symptoms: chronic stress. For men, the most common physical conditions [...]

In today's office-centric work culture, have you considered the toll that prolonged periods of sitting take on your body? Many Canadians find themselves anchored to their desks, a habit that not only sows seeds for discomfort but can also escalate into serious health risks, including back pain and compromised blood circulation. Noticed stiffness in your back or a decrease in mobility lately? This could be your body signalling the adverse effects of extended sitting, such as undue pressure on back muscles and lumbar discs. Continuous sitting leads to the compression of muscles, joints, and spinal discs, impairing their access to vital nutrients and hastening degenerative changes. How much of your day is spent seated, and have you pondered its long-term impact on your health and safety?Here Are Four Tips to Reduce Prolonged Sitting at Work:1) Active Sitting… Think about your posture. Sitting incorrectly can put a strain on your lower back and neck. Sitting in a slouched position not only decreases blood flow to the muscles but also to the organs that are being compressed, such as the heart and lungsTo practice active sitting, pull your stomach in, bring your shoulders back and keep your chin tucked. Think about lifting yourself up towards the ceiling. Active sitting will help to increase your core stability and decrease your chances of injury.2) Take short, frequent breaks. Take short breaks from sitting every 30 minutes. Get up, do a stretch or take a short walk around the office. A good stretch to do is bring your hands over your head and reach for the sky. Or stretch your body in the opposite direction that you are sitting in. Hold each stretch for 30 seconds or more. If you find [...]