by Dr. Jon Cartile, DC Summer is upon us and we should all take this time to get outside and get moving. We are designed to be creatures of motion, so while we have the longer daylight hours we should be taking advantage. With exercise we are overloading the body and breaking down tissues - this is part of how we loose fat and build muscle. With tissue breakdown comes inflammation. Controlling and minimizing inflammation in our body is one of the most important things we can do to maximize our benefits from training and to prevent injury. In the long run this adaption to training is what makes our body healthier and fitter and more able to adapt to other stressors in our life. In the long run, it will actually lead to a reduction in overall body inflammation. The important thing is to help your body optimally deal with the overload using the following basic tips: Warm up – Start with dynamic movements of the activity you want to do in a controlled manner. So if you are going to run, start with leg swings, standing jumps and slow jog. If you're going to golf, start with slow body twists and arm swings. This increases the pliability of your tissues and decreases the amount of micro-damage. Drink water – This is straight forward, anytime you increase activity you will lose moisture. This will keep better blood flow and move the tissue waste created from exercise. Omega 3 – Omega 3 is important for our bodies own anti inflammation production. It's important that we get our omega 3,6 and 9 in the right ratio, unfortunately most of us our diets are high in omega 6, [...]

  Summer is a natural time of expansion, growth, activity, light and creativity. From wild forest blooms to fresh farmer’s fields we see Mother Nature hard at work. To stay cool, we must be in harmony with the summer atmosphere. When we are out of natural rhythm in the summer it is easy to become over-heated with profuse sweating, sluggishness, fatigue and even heat exhaustion.  Stay in natural rhythm to beat the summer heat with these 10 tips! Wake early with the morning sun and get active! This is a perfect season for a morning yoga class, jog or gardening session Play, travel and be joyful Be sun-safe. After you have had healthy sun exposure (20 minutes or so depending on your skin pigment), cover up! You will keep cooler in some lighter linens and cottons. And remember to cover your head. We gain and loose heat in the body quickly through the top of our head. Try plenty of brightly colored foods. These are naturally joyful and full of fresh, summer antioxidant power! Cook lightly and add spice. The stomach is able to handle lighter cooked foods at this time of year. When sautéing food, cook on high for a short period of time. Steam foods lightly. Adding a bit of fiery spice will help to naturally disperse heat. Drink warm liquids and take warm showers to cool the body. It may seem practical to take a cold shower when you are hot but cold water shunts blood to the body’s core sending a message to the body to increase it’s internal temperature. A warmer shower will send a message to cool the body down. Avoid cold foods (yes…. nix the ice cream) on [...]

  By Dr. Angelina Riopel, ND   ‘Tis the season where rich foods, cocktails and late nights are aplenty, yet we still need to look and feel our best! Stay hydrated  Skip the morning coffee and try drinking plenty of lemon water or the Re-Hydrating Drink to wake you up.  The dreaded hang-over is largely due to lack of sleep and dehydration. Sleep well  Take advantage of early nights when you can and nap if you need to.  This does help to make up for the late ones! Increase consumption of green and antioxidant rich foods   Consume plenty of deep dark colored fruits and vegetables.  If you have a juicer this is a great time to put it to use. Fruits and vegetables will help to keep your liver and digestion healthy, and anti-oxidants help to battle those free radicals that accumulate from the seasonal indulgences. Try not to over do it  There are many events and family functions that will demand your time.  Choose ones that will be enjoyable and won’t add unwanted stress to this busy time of year. Have fun! Enjoy the all deliciousness of this season - family, friends and holiday soul food!  The new year will be here soon enough.   Re-Hydrating Drink: Blend 2 sticks of celery ½ cup of spinach ½ cup of fresh pineapple A coin size piece of fresh ginger ½ of a lemon juiced 1 cup of water  

Dear Clients, Change is in the air! You may have noticed some changes at Innate Health Centre in the past few months. New owners Dr. Kathleen Regan, ND and Dr. Angelina Riopel ND have been working together on new programs and services for the clinic. Stay tuned for a newsletter and email regarding some upcoming changes! In the meantime, we will be making some adjustments to our rates this coming July, 1, 2013 for Naturopathic Appointments and Massage Therapy (see Below). In addition, we are pleased to offer Chiropractic services with Dr. Jon Cartile, DC starting June 4, 2013 on Tuesdays, Thursdays and Fridays. Please let us know if you have any questions, Innate Health Centre Team   Naturopathic Medicine: Our rates will be remaining the same for the most part. We will be moving from a time-based fee schedule to a service-based fee schedule. We are making these adjustments to give our doctors flexibility with the timing of appointments as many assessments run over-time. Our service-based schedule is as follows: Initial Assessment (60-90min) Follow-up Assessment (30-45min) Acute Check-In Assessment (15-20min)  Our fees per service will be as follows:  Initial Appointment: $200 Follow-up Visit: $110 Check-in: $55   Massage therapy: Our massage therapy rates will be adjusted as follows: 30 minute appointment: $50 45 minute appointment: $70 60 minute appointment: $85 75 minute appointment: $105 90 minute appointment: $125 Chiropractic Rates: We are pleased to be introducing Chiropractic services with Dr. Jon Cartile, DC starting June 4, 2013. Dr. Cartile will be in practice Tuesdays, Thursdays and Fridays during regular business hours. Please call ahead to book to ensure an appointment. Drop-ins are welcome. Our Chiropractic Rates will be as follows:  Initial Assessment (30 minutes): [...]

Do you feel like you’re constantly fighting food and your weight? Or feel stressed from what you should be eating or doing to achieve your weight goal? Next up in our free monthly lecture series, our Holistic Health Coach chats about the power of relaxation and your metabolism.   Come on out and learn more! It's free! Check out our website, www.innatehealthcentre.com, for more information.