Ch-Ch-Ch-Chia seeds!

August 31, 2018

Look beyond the Chia Pet and discover the new milenium’s superfood!

The 1980’s Classic

In the 1980’s did you own a chia pet? Ever think that there might be a gold-mine of nutrition in that plant and terracotta animal you were watering? Time to flip that chia pet on its head…

Chia seeds are grey/black in color and can easily be mistaken for poppy seeds. You can find them at the health food store, Bulk Barn or in the organic section of your local grocery store. They might be more expensive than other seeds but become cost effective because they are universal: you can add them to just about any meal or dish. But why would you want to introduce chia seeds into your life? Well, get ready for this: they contain 3 times MORE IRON than spinach, 5 times MORE CALCIUM than milk, 7 times MORE VITAMIN C than oranges and 15 times MORE MAGNESIUM than broccoli. Chia seeds are a great source of FIBER, rich in PROTEIN and OMEGA 3.

These miracle seeds also help balance blood sugar (so you have sustainable energy and don’t crash), are gluten free, and loaded with anti-oxidants. So you’re convinced, but where to start? Chia makes a great stand-in for eggs (one egg = 1Tbsp chia seed soaked in ¼ cup for 5 minutes; it will become gelatinous, just like an egg). Having no flavor, you can easily add chia seeds to any baking, sprinkle in your salads, mix into your pasta sauce, spoon into your porridge, and whirl into your smoothies.

 

Want a healthy dessert for your kid’s lunchbox? Try this chocolate pudding: mix 1/2 cup of chocolate almond milk (or any other non-dairy milk), 2Tbsp chia seeds and a dash of cinnamon. Add sliced bananas and wait… in a few minutes (approx. 30mins) the chia will change the consistency and expand and voila, instantly happy chocolate gulping smiles staring back at you.

Stay healthy with Ch-Ch-Ch-Chia seeds!

 

Carole Woodstock, RHN, FIS, NCCP

www.fuel4lifenutrition.com

Posted in Uncategorized by Carole Woodstock
August 16, 2018

I’m not easily motivated anymore. I used to snap to attention the minute I saw a quote – any quote. The door of my room as a teenager was full of silver-penned wisdom in a spiral pattern. I gobbled up inspirational speeches like I was starving.

These days, it takes more to move me. I’ve become a little desensitized to the parade of stock photos and inspirational phrases marching across my social media feeds. I understand that I Am Worthy. I get that I have to Persist to Succeed. So now what? I need some more good life lessons to chew on!

When I decided to go to the Can Fit Pro Fitness Conference this year, I was apprehensive but excited. Surely someone there could motivate me. I wanted to be moved.

I wasn’t disappointed. Having trouble being motivated? Try this:

  • Surround yourself with ‘better’ people. Stronger people. More flexible, more educated, more worldly, more affluent. It’s true what they say: if you’re the best in the room, you’re in the wrong room. I took an advanced flexibility class. I took a Pound: Rockout/Workout class. I learned about reflexive stabilization during the gait cycle (I know, sounds intense!). All of these seminars pushed my comfort zone, challenged my brain, and reminded me of how much I don’t know. It was bliss.

If you’re the best in the room, you’re in the wrong room.

  • Watch other people get motivated. Five of us shared an apartment. We were able to have some down time in between sessions together, sharing what we learned from our various experiences. The excitement in people’s faces and voices when they just clicked with some piece of knowledge or resonated with someone’s lecture is amazing. It’s like watching a kid open birthday presents. I get filled up by that glow, and I saw it everywhere. Lightbulbs were almost literally going off in people’s heads everywhere I looked. Looking at the ways others were moved lit me up.

Meeting of the nerd-minds between sessions.

 

  • Hit all the senses. Simply reading motivational quotes doesn’t do it for me now. But sitting in a room hearing Petra Kolber talk about Detoxifying Perfectionism using her own real life examples as well as motivational quotes is. Listening to a pump-me-up song is fine, but what’s better is holding onto a pair of RipStix and drumming the ground like a seasoned Rockstar while the music thumps through the room. Watching a Zumba class from outside the gym studio is cool, but feeling the collective energy of the dance and the music as you pass by one on the trade show floor is So. Much. Better.

    Waiting to rock the Pound class.

While I didn’t digest major life-altering messages this weekend, the content within the CanFit conference left me with lots to mull over. And despite my sensitization to motivation, I found that I was definitely spurred into action by what I saw, heard, and experienced.

 

Until next year, CanFitPro!

 

About the Author: Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff.  She sees clients of all ages and stages, especially those who are engaged in bettering themselves.  She believes that pain-free is possible.  For more about Jen, click here.

July 25, 2018

When you are training in the heat and sweating buckets, it is important to replenish lost electrolytes. Physical function may hang in the balance if electrolyte levels remain low after a workout. Resulting symptoms can include muscle fatigue, dizziness, and nausea. But the right sport drink can get those electrolytes back in the body, no sweat.

Commercial sports drinks contains load of sugar, which slows down the rate at which water enters the blood. They also are typically loaded with artificial ingredients, which isn’t doing your body any favors.

The best way to replace electrolytes is through real food. Instead of reaching for a commercial sports drink, try this electrolyte option that is good for your health and will save you money!

 

HOMEMADE ELECTROLYTE DRINK (Like homemade Gatorade)

– 1 cups of coconut water (unsweetened) – 1⁄4 cup of your favorite fruit juice (unsweetened) or fresh lemon or lime juice – A pinch of sea salt

Coconut Water is packed with electrolytes! Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes.

Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

Fuel4Life will help you optimize your health and energize you for life!

www.fuel4lifenutrition.com

Carole Woodstock, RHN, FIS, NCCP

Posted in Nutrition by Carole Woodstock | Tags: , , ,
July 17, 2018

Gratitude is an emotion we typically don’t pay much attention to in our busy lives. We’re vaguely pleased or feel lucky when things work out well, but that’s about it. Turns out that’s a big mistake. We’re missing out on something really important; and it’s free.  Research shows that being consciously mindful of gratitude makes people feel better in every way; physically, mentally and emotionally.

Each time we experience gratitude, it reduces stress and inflammation in our entire being, while promoting healthier mind states and immune responses. Why is this so important?  The U.S. Center for Disease Control, estimates stress plays a significant role in 90% of all health issues.

Our daily lives and memories are filled with scenery of all types. Some attractive, some not so much.  Imagine standing on a hill with two choices. We can watch the sun rise or turn the other way and take in the local dump. Either way, we’re standing in the same place, but the views and our reactions to them are very different. The emotion of gratitude changes what we notice about our lives and surroundings. In fact, recent research in major depression has shown just the act of looking for something to be grateful for has positive benefits; even if patients couldn’t find anything at that moment. Just the attempt, helped change the focus.

Try this fascinating little experiment today. For the biggest impact, share the results each day with someone close to you; a partner, friend, family, co-worker. For two weeks, commit yourself to recording at least three things you’ve noticed you’re grateful for each and every day.  It doesn’t matter how big or small the experiences they are, as long as you become aware of some feelings of gratitude each time. Nerds like myself can even track the changes in their moods and sense of wellbeing; physically, mentally and emotionally.  Simple to use tracking tools will be sent at no charge on request.

Sometimes we need something more substantial. Tools such as Emotional Freedom Techniques that act like a marriage counsellor between our conscious and subconscious minds are hugely useful.  Please don’t hesitate to contact the author to explore these and other effective tools and resources available to you.

Yours in good mental/emotional health.

The above is for information purposes only and is not intended as medical advice.

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Author: David E P Gilbert. David is a highly experienced Integrative Therapist specializing in anxiety/depression, stress, burnout, grief, trauma, Post Concussion Syndrome and self-sabotage. He’s based at Whole Therapy and ECOSYS Wellness Center in Ottawa ON. Canada. Being trained in a number of modalities including Emotional Freedom Techniques and PTT (Picture Tapping Techniques), he works with clients both in-office and via phone or video cam across North America. Work so powerful it’s guaranteed

Posted in Uncategorized by Pat Moore
July 11, 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How do we experience trauma in pregnancy, and more specifically, birth? To every person trauma is seen differently. Our past experiences may influence how we perceive certain situations. Every woman who goes through pregnancy gives birth in one form or another. On paper, two people can have had the exact same experience, the same outcome, yet they walk away feeling very, very different. One may feel encouraged and completely satisfied with the birth while the other may walk away from the experience with feelings of abandonment, fear, or simply discontent.

When we talk to new moms, we often ask how the baby is doing, however, I often ask how the birth was. It is important to ask both questions, but we have to truly listen to what they are saying (and they may skirt the birth part of the question). We need to change our language and ask not how the birth was but rather how they felt the birth went? Two questions that on the surface mean the same thing, but people will answer completely differently.

If we ask the first question, how was the birth, it gives the new mom an out. Similar to when we ask “how are you?” Almost automatically our response is “Good! Thanks!” While at the same time we are running through the list in our heads of all the things that are wrong. We think of these questions as pleasantries and as if people don’t actually want the real answer, as if we can’t burden them with the truth.

Asking how someone felt about something – that’s different. We immediately are asking the person to unload. We are trying to create a small modicum of safe space. Now, when you ask this question, you have to be prepared for the answer. It may not be pretty.

Personally, I felt like I had a great birth with Henry (2 years ago). During and after I felt I was supported and heard. I attempted to keep my mind open and to let things progress naturally (this is usually a huge struggle for me). Did I have the “perfect” birth? No, there was some pretty scary moments that could have severely changed the outcome, but I had great people who trusted what I was telling them and whom I trusted. However, my experience was mine. I know of other women who could have had the same situation and afterwards felt like they had been violated (maybe emotionally or even physically). A lot of how someone perceives their labour and birth is based on their previous experiences. These experiences change how we live our lives day to day, so why would they not also change how we view birth?

If a woman had gone through sexual abuse as a child, could the birth of her own child not seem like another abuse to a region of her body that has already been sensitized?

If a woman was taught that vaginal birth was the only true form of birth, but being forced into an emergency cesarean, would she not feel like she missed something valuable?

Someone may be traumatized by tearing or later finding out they have a prolapse.

Trauma comes in all forms. It can be physical, mental, or emotional. It can happen during pregnancy, labour, delivery, or postpartum. Awareness of postpartum depression is slowly increasing, but not as to why it may occur. The points listed above are just a small sample of what someone may go through or what may have been a trigger for her.

While I cannot personally help you through your trauma, I can be a sounding board, a shoulder to lean on, or someone who can help you find someone to talk to. Please reach out. You are not alone.

July 10, 2018

Lower back pain. Every branch of medicine seems to have a different take on what to recommend. A new study published in the May 18th edition of JAMA Network Open sheds light on the subject with a direct comparison between usual non-chiropractic care, and usual care with chiropractic.

Dr Christine Guertz DC, PhD and colleagues enrolled 750 American active duty military service members with lower back pain from three different military bases. 375 members receive medical care as usual from their physicians. The remaining 375, received up to 12 chiropractic treatments of the lower back and surrounding areas along with usual care. Chiropractic care sometimes involved the use of the additional tools and techniques often utilized by chiropractors in their practice.

Analysis of the data showed that the addition of chiropractic lead to significantly greater benefit than standard medical care alone. This new data reinforces the recent recommendations put forth by the American College of Physicians. They now recommend inclusion of spinal manipulation along with other non-drug treatments often used by chiropractors as first-line therapy for both acute and chronic lower back pain.

If still considering whether to try chiropractic, Dr Rory Turner, Dr Damien Marion, and Dr George Surko of Whole Therapy are all highly skilled and experienced chiropractors who would be happy to answer your questions.

Yours in good health
David Gilbert – Integrative Therapist.

 

Author: David E P Gilbert. David is a highly experienced Integrative Therapist specializing in anxiety/depression, stress, burnout, grief, trauma, Post Concussion Syndrome and self-sabotage. He’s based at Whole Therapy and ECOSYS Wellness Center in Ottawa ON. Canada. Being trained in a number of modalities including Emotional Freedom Techniques and PTT (Picture Tapping Techniques), he works with clients both in-office and via phone or video cam across North America. Work so powerful it’s guaranteed
June 19, 2018

Molly helped me run the hills today (in her snowflake jammies)

I’m training for a spartan race in July. It’s a bigger one than I’ve done in the past – 15 kms instead of 5. The race takes the participants up and down Calabogie Peaks, winding through 25 strategically placed obstacles along the way.

I will have to scale walls, crawl through mud, carry sandbags, throw spears, and climb ropes in my quest for the finish line.

This race will mark my return back into the realm of Being Strong, as it’s the first true test of my endurance and overall fitness since having my daughter, Finley last year. I was sedentary most of the pregnancy due to an SI joint injury, and my postpartum recovery was long and tedious as a result. There were many times over the last year when I worried I’d never be able to feel strong again. I heard a lot of “Well, you HAVE had a baby…” and “Your body really isn’t ever the same”, and “You ARE 36 now, that’s quite a few years since the last baby…”

Despite the naysaying (from others AND from myself) I pushed on with my training, stubborn in my resolve to feel capable like I once did. I looked to Trainer Jamie for help with strategic strengthening. I relied on my workout partners Bailey, Ana, and Yvette to set the bar high and motivate me with their own fitness levels. And I used my colleagues at Whole Therapy and their various chiropractic, physiotherapy and massage skills along the way when I inevitably needed my joints and muscles worked on.

And here I am, at 7am on a Saturday, 6 weeks from Race Day, with my running shoes on and my water pack on my back, looking up Mooney’s Bay hill. I’m “sprinting” (read: sloooowly running) up the hill ten times, which will likely make me want to barf. But I’ll do it anyway. Because so far, even with the obstacles of having a baby, being injured and out of shape, and being older, being strong is so much more important than giving up.

Most journeys feel metaphorically like they’re an uphill battle. This one literally is. But with a lot of training, and a little luck, I can use my success with this upcoming race to prove to myself that not only am I physically Strong Again, but I’m also mentally able to bounce back from a weak mental state to a strong, confident one.

Wish me luck.

 

About the Author: Jen Wright is an RMT and the owner of Whole Therapy. She is an avid gym-goer and loves to lift heavy stuff.  She sees clients of all ages and stages, especially those who are engaged in bettering themselves.  She believes that pain-free is possible.  For more about Jen, click here.

June 5, 2018

Today I’m sharing with you what I believe to be one of the world’s most perfect and essential foods: coconut oil. Although referred to as “oil”, coconut oil is actually a white solid at room temperature. You won’t find this in the grocery store aisle with olive and canola oils – look for it in the organic section. It’s sold in tubs (glass is best), not bottles.

This is miraculous stuff! Coconut oil is rich in lauric acid, a known antiviral, antibacterial and anti-fungal agent. And don’t get confused with the fact that it’s a “saturated” fat. Coconut oil DOES NOT share the same concerns as butter or margarine. Rather, coconut oil can INCREASE the GOOD HDL cholesterol in the blood and will help improve the overall cholesterol ratio. It also has a positive effect on hormones for thyroid and blood sugar control.

So where do you use it? EVERYWHERE! Use it to cook instead of oil or butter: for frying, as a spread on toast, for baking (think Christmas cookies!), or for a treat added to your smoothies.

But you’re not limited to just eating it. Try coconut oil as a moisturizer – it’s loaded with vitamin E. Works as a lip moisturizer, for dry cuticles, on infants after a bath or as a scalp & hair mask. I know summer is coming but on those cold and snowy winter dog walks, try coconut oil as a protective balm for your furry friend’s paws to prevent snow clumping and keep pads from cracking.

Posted in Uncategorized by Carole Woodstock
May 24, 2018

Empathy.  The common assumption is that the more we have, the better a person we are.  As with so many things in life, an “element of truth” is a very different thing than ‘the whole truth.  As an Integrative Therapist I get to see the results of this unexamined belief.  There’s a common theme I see in clients from care giving roles; including those caring for high needs family members, therapists, social workers and counselors. They’ve never been taught the difference between empathy and compassion.

Empathy is “entering” the person’s pain with them. Compassion is caring about the person and their pain.  The outcomes of these two perspectives are drastically different when it comes to caregiver stress, burnout and long-term effectiveness.  Someone once said “it’s hard to be objective if you’re up to your ass in alligators”.  When we allow ourselves to get sucked into the emotional pool with dependants or clients, we’re no longer seeing them through clear eyes.  We become far less capable caregivers or practitioners; as well as setting ourselves up for burnout.  A touch of empathy helps inform compassion.  Too much empathy becomes toxic to ourselves and degrades our ability to effectively function in our roles.

integrative therapy

Too much empathy makes the non-swimmer jump in to save the drowning person; forgetting they can’t swim.  Compassion leads them without panic, to quickly look for safe effective ways to help; without “tunnel vision”.

Intellectually understanding these critical differences may not change the underlying programming in the subconscious. We can intellectualize all we want, but the subconscious has tremendous influence. It will repeatedly take us back to our default assumptions; particularly when stressed. For most of us, these assumptions have been laid down from very early ages.   Long before we had the ability to question what we took in as truths about how we should be and function in the world.

This is where EFT (Emotional Freedom Techniques) and related modalities shine. Over 400 published studies including brain imaging studies have shown the power of these tools. By using these techniques, we allow the conscious and subconscious minds to safely and effectively collaborate in bringing subconscious programming into the light of day, one piece at a time. Re-examining in the here and now, the whole truth, then reconsolidating these new perceptions and understandings.

Yours in good emotional health.

 

Author: David E P Gilbert. David is a highly experienced Integrative Therapist specializing in anxiety/depression, stress, burnout, grief, trauma and self-sabotage. He’s based at Whole Therapy and ECOSYS Wellness Center in Ottawa ON. Canada. Being trained in a number of modalities including Emotional Freedom Techniques and PTT (Picture Tapping Techniques), he works with clients both in-office and via phone or video cam across North America. Work so powerful it’s guaranteed
May 17, 2018

Stay energized throughout the day by feeding your ‘fire’.

Ever go camping and wait until the fire is nearly out before putting on another log? Ridiculous. It just smolders and smokes a whole lot, but doesn’t catch fire. You sit there, frustrated, wishing you had not waited so long. Your body is the same: waiting until you’re really hungry and going hours without food, will cause your metabolism to extinguish rather than keep your fire burning with a constant glow. Instead, keep your flame burning bright with healthy snacks! You will avoid the lows and curb the temptation to binge on those irresistible, high-sugar, high-fat holiday treats.

 

Apple slices with almond butter? Yes please!

Here are some easy snack ideas to get you going:

  • Apple slices dipped in almond butter or sprinkled with cinnamon and chia seeds
  • Nut and seed mix (almonds, walnuts, sesame seeds, pumpkin seeds)
  • Dates stuffed with crunchy raw almonds (take out each pit and replace with an almond or almond butter & cinnamon)
  • Hard-boiled egg with raw veggies
  • Avocado with sunflower seeds & sea salt (remove pit and replace with seeds & dash of sea salt)
  • Celery sticks with natural peanut butter

Happy snacking!