The monthly period. It is a pivotal marker for a woman’s fertility, and the body’s constitution and state of health have significant influence on how smoothly the body will undergo the menstrual cycle.

For some, the monthly period is just a minor inconvenience. But for many, the monthly period is a time of agonizing pain, cramping and other bodily discomfort that is met with dreaded anticipation every single month.

When women experience strong painful cramping before, during or just after the menstrual period, that is referred to as dysmenorrhea.

In Traditional Chinese Medicine there are five primary causes for painful periods:

1. Qi stagnation and blood stasis: seen as abnormal circulation or flow of energy and/or blood in the body
◦ Distending abdominal pain
◦ Pain aggravated by pressure
◦ Pain occurs just before or during onset of menstruation
◦ Often restricted menstrual flow during the first day
◦ Dark purple blood with clots or large pieces of decomposed tissue
◦ Breast tenderness
◦ rib/flank pain or discomfort

2. Cold-dampness coagulation and obstruction: seen as abnormal cold in the lower abdominal area
◦ Cold pain in lower abdomen just before or during menstruation
◦ Pain that worsens with pressure, but is relieved by warmth
◦ Light menstrual flow
◦ Dark purplish blood with clots
◦ Loose stools or diarrhea
◦ Dislike cold temperatures

3. Qi and blood deficiency: seen as lack of energy and blood in the body
◦ Persistent dull pain during or after menstruation
◦ Pain relieved with pressure
◦ Heavy or very light flow
◦ Pale thin blood with no clots
◦ Tendency for fatigue, dizziness and palpitations

4. Insufficient Liver and Kidney: seen as overworked or exhausted Liver and Kidneys
◦ Dull pain in lower abdomen after menstruation
◦ Light flow
◦ Dark blood with no clots
◦ Aching lower back and knees
◦ Tinnitus or ringing in the ears
◦ Occasional feverish sensation

5. Down Pouring Damp-Heat: seen as abnormal heat in the lower abdominal area
◦ Pain or burning sensation in lower abdomen during menstruation
◦ Pain is worsened by pressure
◦ Distending pain the lower back
◦ Thick dark red blood with clots
◦ Frequently have yellowish vaginal discharge
◦ Frequent low fever

Acupuncture and TCM herbal therapy have a long history in aiding reproductive health. They can help harmonize and correct your body constitution to alleviate painful periods.

If you are experiencing painful periods just recently, it is advisable to go see your family doctor or gynecologist to check for any functional or structural abnormalities first before seeking alternative therapies.

Book your appointment at Vitality Clinic at 604-687-7678, or contact myself ([email protected]) to see if acupuncture and TCM would be right for you.

Have a great day,
Clarissa Low, RTCMP
Vancouver Registered Traditional Chinese Medicine Practitioner

Introduced in the United States in 1965 when Sherman Poppen bolted two skis together, snowboarding became popular with the introduction of commercial snowboards in the late 1970s. The popularity of snowboarding was further boosted after its introduction as an Olympic sport at the 1998 Winter Games in Nagano, Japan. In the 1980s, most snowboarders were young males. Recent surveys have shown that females and older persons are increasingly more apt to take up this sport. For example, the male-to-female participant ratio dropped from 9 to 1 in 1989 to 3 to 1 in 1995 (American Family Physician.)

Snowboarding is an extreme winter sport and as with any sport, there is a chance of injury, ranging from minor falls to high impact crashes. Although advanced snowboarders may try more dangerous maneuvers such as jumps and other aerial tricks, beginning snowboarders are the most frequently injured. This is often because they haven’t yet learned how to maintain a stable stance on the board and are thus more likely to catch an edge and fall. In fact, nearly 25% of injuries occur during a snowboarder’s first experience and almost half occur during their first season of boarding.

Considering the fact that both your feet are affixed in non-release bindings to a relatively narrow snowboard, it would seem logical that falling is the leading cause of injury. Jumps are the second most common cause of injuries and may be associated with head, facial, spinal, and abdominal injuries. Jumps are followed by collisions, often with stationary objects and/or other snowboarders or skiers. The overall injury rate is estimated to be 4 per 1,000 snowboarding days, similar to that in alpine skiing.

Compared to skiing, snowboarding injuries usually involve the upper extremities and the ankle. When snowboarders lose their balance, they can’t release their binding in order to recover, as both feet are firmly attached to the board. The instinctive protective reaction of a snowboarder then is to outstretch a hand to break the landing, thus placing the upper limb at risk of injury. Nevertheless, serious injuries are rare in snowboarding and generally occur when you lose control and collide with an inanimate object, like a tree. Wrist injuries are by far the most common of all snowboarding injuries, followed by ankle, and knee injuries.

Wrist Injuries
Wrist injuries tend to occur when snowboarders catch an edge, lose their balance, fall, and instinctively react by outstretching a hand in order to try and break that fall. Falling backwards and landing on your hands is a common occurrence, especially for those who are just learning how to ride. Hard impacts of those falls may cause sprains or possibly fractures to the smaller wrist bones.

If you fall back, try not to catch your fall with your hands because by doing so, you will be placing all the impact on your wrists. It is safer to teach yourself to fall on your elbows, especially if you are wearing elbow pads. As you fall backwards, keep your hands in front of you and point your elbows backwards as your elbows are able to absorb a much harder impact than your wrists. Even better is to roll out of a fall as this will distribute the impact over a greater portion of the body. 

Aside from teaching yourself proper falling techniques, wearing wrist guards are the best method of injury prevention. If you have wrist guards that you wore for inline skating or skateboarding, these will offer the same type of protection. Otherwise, most winter sports stores sell a variety of different styles and brands. Choose the style that offers you the greatest protection and comfort.

Ankle Injuries
Currently, fewer than one third of snowboarding injuries are to the lower extremities. The lead leg, which is at greatest risk, accounts for almost three quarters of such injuries. Ankle injuries occur mostly from hard sideway impacts such as crashes and are particularly common after jumping when a combination of compression and inversion (the ankle turning in) mechanisms are experienced. This may lead to an ankle sprain or to a more serious condition called “snowboarder’s ankle” – a fracture of the lateral process of the talus.

As with skiing, snowboard gear has a significant effect on the type and frequency of certain injuries. Generally, the risk of sustaining an ankle injury as a snowboarder is related to the kind of boots worn:

Hard Shell Boots tend to be worn by more experienced boarders and (as with ski boots) tend to protect the ankle joint. Hard shell boots lend themselves to a “boot top fracture” – a fracture of both the tibia and fibula. Although riders who opt for stiffer lace-up boots or alpine/carving boots are less likely to have ankle injuries, they may be more prone to knee injuries.

Soft boots are favoured by beginners because they allow some degree of ankle movement, which helps the rider to maneuver the board more easily. Unfortunately, soft boots give the snowboarder about twice the risk of ankle injury compared with hard boots. Any forces transmitted back from the board tend to be absorbed by this joint. This normally happens when the ankle is either compressed or inverted, which can occur after a jump.

If you’re a beginner, keep your bindings set relatively loose to spare your knees during falls. As you improve, you can gradually tighten the bindings to improve your control over the board.

Knee Injuries
During snowboarding, the knees are the natural springs of that absorb most of the shocks. Interestingly, 4 to 8 percent of snowboarding injuries take place while the person is waiting in ski-lift lines or entering and exiting ski lifts. Snowboarders push themselves forward with a free foot while in the ski-lift line, leaving the other foot (usually that of the lead leg) locked on the board at a 45- to 90-degree angle, placing a large torque force on this leg and predisposing the person to knee injury if a fall occurs. However, compared to skiing, knee injuries are less common and less severe in snowboarding for several reasons.

First, a snowboard only has two edges that can “catch” unexpectedly on snow as opposed to the four edges on skis. Also, snowboards tend to be shorter than skis; hence the lever arm of force produced by any twist is reduced. 

Most knee injuries in snowboarding are caused by extremely hard collisions (such as when you hit a tree), or impacts from unexpected angles or turning motions. To avoid such injuries, make sure you know your limitations; the time it generally takes for you to make a turn and your ability to make a sharp turn if need be. Keep in mind that as your snowboarding technique improves, your ability to absorb harder impacts will also intensify. Also, while boarding, make sure you keep your knees bent at all times, especially when performing jumps or tricks.

Head Injuries
Crashes with natural objects, such as hard snow surfaces or ice, rocks and trees, or unnatural objects such as rails and boxes on a half pipe, can cause concussions and serious head injuries. As a result, helmets are an essential component of any snowboarder’s gear. Although there’s little doubt about the importance of wearing a helmet, keep in mind that wearing one while snowboarding does not make you invincible. It is not unlike a football injury where concussions still occur even while wearing a helmet, and these injuries can have deleterious effects, years after. If you are going to go down the hill at mach speed, and you collide into a tree, you will most likely suffer injuries as a result.

Snowboard helmets are meant to reduce the risk and severity of such injuries and are certainly expected to be of benefit in more minor impacts, glancing blows and other similar mishaps. 

When buying a helmet, make sure to purchase one designed for snowboarding as they are specifically designed to combat injuries sustained in the sport.

Whether you’re a novice or an expert, prevention is the name of the game. Please take the necessary precautions and wear the proper gear when hitting the slopes.

Enjoy and be safe,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

You can see the tell-tale marks as more and more people sport large circular bruises on their bodies. You are starting to see them on athletes and celebrities in the media. Maybe you have noticed those marks peeking out of a friend or coworker’s shirt collar. What on earth are those marks, and why are people getting this done to their bodies?

“Cupping” is the name of this technique used to produce these marks and is an excellent method in the Traditional Chinese Medicine scope to help treat pain and facilitate healing. It uses small circular cups of various sizes applied strategically onto the skin with suction. The primary concept of this method is to increase local blood circulation to stimulate the local area and treat or prevent disease.

The lifting and stretching actions the cups have on underlying tissues help with breaking up stagnation to the channels/tissues, assist in draining excess fluid and cellular waste that may be trapped within the fibres causing tightness or inflammation, and invigorate the local areas with increased blood circulation to nourish and repair tissues.

It is interesting to to note only injured tissues or channels will show bruising with cupping. Healthy tissues may become pink or flushed with the vacuum-action, but that will fade very quickly after the cups are removed. Injured tissues, on the other hand, may show bruising ranging from bright red, brownish-red, purple, to even blackish-purple. The intensity of the colour often indicates the severity of the injury and will change over the course of several treatments (ie. darker bruising will eventually become lighter in colour and density with repeat treatments). The bruises typically take about 7-10 days to completely fade away, and during that time the skin may be tender. Massaging locally can ease the bruising, but no other special care is normally required after treatment.

Common applications for cupping include arthritis, chronic headaches, lumbago/lower back pain, shoulder pain, neck pain, and general muscle joint pain.

Those with infected, ulcerated or overly-sensitive skin, or edema should AVOID cupping. Pregnant women should also AVOID cupping over the abdominal or lumbosacral areas.

If you are interested to know if cupping is right for you, please contact Clarissa for more information at [email protected] or call 604-687-7678 to book your appointment today!

Clarissa Low, RTCMP

Everyone experiences poor sleep from time to time. Often it is occurs when the mind is overly preoccupied by a stressful situation and the insomnia can resolve itself when the stressor is removed or circumstantial conditions improve. However, some people suffer insomnia that persists regardless of major lifestyle and evening routine changes, and the goal to achieve deep, uninterrupted sleep seems to be an unending challenge.

How does TCM approach insomnia?

From a TCM perspective, insomnia is seen as a condition stemming from internal imbalances that affect the body’s ability to sleep soundly. In fact, TCM categorizes insomnia into 5 groups and identifies the heart, liver, spleen, stomach, kidneys, and gallbladder as the possible organs affected. The heart is the governing organ for the body’s spirit and mind, so not surprisingly, it is responsible for the more common forms of insomnia.

Each type of insomnia has its own set of distinctive symptoms that allows the TCM practitioner to determine which organs are affected and need balance restored.

1. Heart blood deficiency

For this type of insomnia, it is difficult to fall asleep, the person wakes up easily throughout the night, and frequently has many dreams. Physical symptoms may include heart palpitations, forgetfulness, weak limbs, pale complexion, dizziness, blurred vision, and/or sweating easily with minimal exertion.

2. Heart and Gallbladder qi deficiency

This type of insomnia is distinctive with the occurrence of many dreams while sleeping, being easily startled awake, and generally being easily frightened or timid. Physical symptoms may include heart palpitations throughout the day or night.

3. Heart and Kidneys miscommunication

This type of imbalance, aka water-fire disharmony, is understood as the heart and kidneys not working properly in tandem to balance the fire and water elements of the body. This form of insomnia manifests with irritability, brief periods of sleep but easily woken up, and heart palpitations with a sense of uneasiness. Physical symptoms may include dizziness, tinnitus, nocturnal emissions, night sweating, sore waist and knees, feverish chest, palms and feet, and/or dry mouth/throat.

4. Spleen and Stomach disharmony

This form of insomnia is typically seen as general poor sleep with a feeling of chest fullness, and/or focal distention (below the sternum). This disharmony between the spleen and stomach is usually linked to irregular/excessive eating.

5. Liver yang uprising

This form of insomnia exhibits itself as difficulty to fall asleep, with irritability, and tendency to get angry. Physical symptoms may include dizziness, rib pain, reddish eyes, bitter taste in the mouth, constipation, and/or reddish urine.

Treatment

Acupuncture can be an effective method to help correct the internal imbalances and help the body achieve better sleep. Different points are selected to address the specific type of insomnia and to help the body achieve normal sleep. Sometimes herbal formulas are also used to assist the body to normalize and calm the mind and spirit.

If you are experiencing insomnia, acupuncture and herbal formula may be suitable for you to help you achieve sound and restful sleep.
Good night and sweet dreams!
Clarissa Low, RTCMP

Summer is here! Gorgeous sunshine, elevated moods, beautiful and longer days.. what more do you need?! Unless, of course, this time of year also means playing tennis whenever you can. It’s been nearly 3 weeks now of sunshine and bliss and we have noticed every tennis court in Vancouver in use! This is so amazing and we are thrilled to see players out there exercising and enjoying themselves.

We have compiled this blog about common tennis injuries, what parts of your body are being utilized when playing, and what are some of the best stretches to perform before and after your match. Hopefully this will help you prevent injuries while playing tennis, aid with any existing ones, and help keep you on top of your game!

Anatomy of Tennis

Here is a short overview of tennis and what muscles are mainly involved. Tennis is a fast paced sport making extensive use of both the upper and lower extremities. It requires hand-eye coordination, spatial awareness, and keen agility.  Cardiovascular endurance and significant demands on the musculoskeletal system are both placed on the body during a game of tennis.

Muscles to stretch and condition…

Leg Muscles: quadriceps, hamstrings, glutes, gastrocnemius and soleus (calf muscles)

Chest and upper body: pectoralis muscles, latissimus dorsi, and deltoids

Shoulder and arm muscles: rotator cuff, biceps, and triceps

Muscles of the forearm and hand

Lower back muscles: Spinal Erectors and the deep core muscles (multifidus and rotators)

Abdominal muscles: rectus abdominis, internal and external abdominal obliques

Neck muscles: neck extensor and flexors, levator muscle

Strength training and flexibility exercises targeting all of the above areas are essential for competitive players.  Tennis players are subject to a wide range of injuries, falling into the broad categories of “acute” and “overuse”.

Rotator cuff tendonitis

Tennis elbow (lateral epicondylitis)

Strains and sprains of the wrist

Back pain

Anterior (front) knee pain frequently involving the knee cap

Calf strains

Achilles tendon injuries

Ankle sprains

Tennis toe

So what kind of stretching should you do?

STATIC stretching!  These are performed by extending a muscle until you feel tension and holding it for 45 ‘Mississippi’ seconds. Research has demonstrated static stretching performed after an activity is often more important to overall athletic performance over time than when done before exercise. My adage has always been to “stretch prior to activity to prevent injury and stretch after to enhance performance!”

But first… the warm up:

Jumping Jacks

Lunges

Squats

Burpies

Arm circles

Stretch your posterior chain muscles (low back, hamstrings, calves, etc) –extend your body into a downward dog pose. 

Stretch out your leg adductors- sit on the ground with one leg extended and the other leg bent with the sole of your foot near your extended inner thigh. Lean forward over your legs and breathe deep into your stomach. You should feel a stretch on the inside of the extended leg.

Hamstring and groin strains are common in tennis. Warming up the muscles first and then stretching them is an excellent way to prevent muscle strain while playing.

Our Top 3 Tennis Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury, and properly rehabilitating sprain and strain injury. Please don’t make the mistake of thinking something as simple as stretching isn’t effective.

Below are 3 very beneficial stretches for tennis; there are a plethora more, but these are a great place to start.

1. Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.

2. Yoga Mudra: This is a great stretch for the anterior shoulder, bicep, pectoralis, and back. Once seated on your heels, exhale, place your arms behind your back, and interlace the fingers together. Draw the shoulders away from the ears and squeeze the shoulder blades together to press out through the sternum. Inhale and arch the chest up towards the ceiling. Keep the chest open as you exhale and hinge at the hips, lowering the forehead down to the floor (optional). Lift the arms up as high as you can keeping the palms press together if possible.

3. Kneeling Heel-down Achilles Stretch: Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.

Have a great match!

Vitality Clinic

We all remember the hype and excitement as the idea of a standing desk verses a sitting desk would presumptuously be the ‘end-all, be-all’ for our sitting related diseases and overuse injuries. Sure, sitting was once coined as ‘the new smoking’ and is related to obesity, heart disease, and an array of posture related injuries, but what about the effects of standing? Haven’t we learnt “too much of anything is never a good thing?” What about the excess stress on our joints and circulatory system from being on our feet all day? Was there even evidence to support the notion standing was in fact preferred over sitting, or better for our bodies at all? Are we just addicted to this dramatic polarity in life where we swing from one extreme to the next? It has been nearly three years since the boom of standing desks made their way into office conversation and the results are trickling in. It seems, once again, we may have gotten a little ahead of ourselves.

So what if I sit?

First, let’s review your posture when sitting… Starting at the floor, your feet are planted lightly on the ground, knees at a 90 degree angle, sit-bones (ischial tuberosities) supported and tilted slightly back, and your spine straight with your core lightly engaged. Your arms are in front of your body perhaps resting on the keyboard or desk, shoulders are back, and your head is in a neutral position with your chin parallel to the floor. Great…. Now hold that for 8 hours a day, 5 days a week, and see how your body responds! Unless you have given yourself to the Himalayan Mountains as a Tibetan monk whose devoted their life to sitting and mediation for 10-12 hours a day, every day, then I give you roughly 10 minutes before your muscles and joints begin to fatigue and you slouch. Holding an ergonomically correct posture for that duration is near impossible! However, when fully supported, sitting is the ideal position for precise and repetitive work. UCLA Ergonomics states that sitting is preferred “when visually intensive or precise work is required, the activity is a repetitive nature, longer tasks are completed, and when everything can be placed within easy reach.” But even if you do manage to maintain a supportive posture while sitting, some unavoidable perils are still going to create havoc on your health. Catch 22, am I right?

Anatomically, sitting causes a shortening of the muscles at the front of your hips- your hip flexors. Which, combined with a weak core, will create an imbalance affecting all parts of your centre of gravity. This most commonly leads to back and/or knee pain. When you stand after sitting for a long period of time, the hip flexors stay shortened and pull your hip bones and pelvis towards the floor. This creates an increased lower back curvature (hyperlordosis), a stretched and weakened core, and uncomfortable tension placed on your knees. Let’s not forget about the headaches and upper back pain created from slouching in front of a computer screen all day!

Additionally, the health concerns related to sitting (obesity, heart disease, and early death) are present enough in our culture they still raise a constant concern. Sitting creates digestive issues, slows down fat metabolism, increases bad cholesterol, and requires little to no energy. It’s no wonder we are desperate for the golden ideal that will rid us of all our problems!

So what if I stand?

Someone must have said, “Okay… So, if sitting is bad, why don’t we just do the exact opposite all day and see if that works!” Sounds legitimate enough, and seems to make sense, right? Plus, standing desks look great! They are modern, space efficient and, to the benefit of those in the business of selling them, crazy expensive! So, they must be great!

Granted, standing will burn 150 calories/hour compared to the easy 112 calories that sitting gets you. It requires more energy, but does this mean that by standing all day we are going to avoid the negative health concerns like obesity, heart disease, and musculoskeletal injuries? Standing, according to UCLA Ergonomics, is ideal for “jobs which include construction workers, highway flaggers, medical personnel, painters, electricians, plumbers, loggers, firefighters, plant inspectors, and maintenance personnel.” So, where does “office work” fit into all of that?

It seems the studies for standing desks were mostly done after the initial craze, and they came to the conclusion it would be the better solution for stand up desks to be used all day long (versus sitting desks). Recent studies are now concluding standing all day gives you an increased risk of atherosclerosis due to the additional load on the circulatory system. This leads to heart concerns, varicose veins, and swelling of your ankles and knees. It also creates a considerable amount of added pressure on our joints (specifically the ankles, knees, and lower back) which in turn may cause pain, swelling, and decreased range of motion.

Additionally, the ergonomics required for a standing desk are just as (if not more) specific as traditional sitting desks. Standing fixates your posture which increases wrist extension. This often leads to individuals leaning on their desk, causing an increase risk of carpal tunnel syndrome or a tendonitis. Even if the positioning is perfect, you are still at risk for developing overuse injuries, and painful and long lasting conditions.

So, now that we are all confused and on the same page…what can be said for certain when comparing standing verses sitting? I say a sweet compromise and a little personal responsibility is in order!

How about we compromise?

Both sitting and standing desks have advantages and disadvantages; this seems obvious.

The completed research indicates constrained sitting or standing for long periods of time are straining and that ultimately, alternating work postures are preferred. Our bodies thrive when faced with variety and movement. This increases the levels of work performance, reduces risks of musculoskeletal injuries, and improves comfort. Intuitively we know what is best for our bodies. When we are sore from sitting for too long, we take a big cat-like stretch and move our joints. If we have been standing for too long, we often reach forward and stretch out, or perhaps squat down to loosen up our hips.

Let’s combine the sitting and standing, and add in those specific movements. If we broke it up into periodic intervals during the day, preferably 5 minutes every 20-30 minutes, we would see an increase in energy levels, decrease in overuse injuries, a stronger circulatory and lymphatic system, and an increase in work productivity. This theory is supported by Cornell University Ergonomics Online and they go on to add that, “simply standing is insufficient. Movement is important to get blood circulation through the muscles, and movement is FREE!”.

Set a timer to go off every 20 minutes, increase your water intake, download a ‘movement’ app- whatever works for you! Stand up and stretch your arms, waist, legs, hips, and back. Walk around a little bit, do a couple squats or wall sits to get your blood flow moving. Deep breathing and an intentional focus on relaxation is also key!

So, I believe we can call this one a tie. Both sides can identify improvements necessary to counteract the negative effects, and we can all admit we can add a little more intentional movement into our days. Think of it as a giant ‘reset’ button you can manually push every 20 minutes! Your body will thank you for it!

Have a great day,
The Vitality Clinic Team

Check out Reviews.com’s list of the BEST standing desks by clicking here. 

Try this healthy no bake bar; it’s free of grain, gluten, eggs, dairy, and refined sugar.

Benefits of eating avocados:
-Avocados are very nutritious.
-Contain more potassium than bananas.
-Heart healthy mono-unsaturated fatty acids.
-Loaded with fiber and antioxidants.
-Eating avocados can lower cholesterol and triglyceride levels.

Ingredients

Mint Layer
・1 Hass avocado
・1/4 c. honey
・6 T. coconut oil, melted
・1 1/2 c. shredded Medium unsweetened coconut
・3/8 t. peppermint
・dash of salt

Chocolate Layer
・1/4 c. coconut oil
・2 T. honey
・1/4 c. cocoa powder
・1/4 t. vanilla extract
・dash of salt

Preparation

Mint Layer
1. Line a 9×9 inch baking dish lined with foil.
2. Place all ingredients in high powered blender (such as a Blendtec or Vitamix) or a food processor.
3. Blend until smooth. (You can puree it if you want, but I like mine to have little flecks of coconut still.)
4. Smooth mixture into prepared dish and stick in the freezer.

Chocolate Layer
1. In small saucepan, melt coconut oil, and honey over low heat.
2. Remove from heat and stir in remaining ingredients.
3. Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened.
3. Remove from foil and cut into bars.

Store covered in the freezer.

Enjoy,
Julianne Petersen
Vancouver Registered Acupuncturist

Are you considering starting or growing your family? No matter where you are in the planning process, the months before conception are an incredibly important time to take charge of your heath and ensure fertility is at its peak.

The health of both parents directly affects the conception process and the health of baby. A natural preconception health care program is something that couples can take on together as a team.

The first step is to recognize and address issues that may affect fertility. Stress, poor nutrition, blood sugar imbalances, infection, and low thyroid function are factors that can impede a couple’s fertility.

Hormone related conditions such as irregular periods, PCOS, fibroids, and endometriosis should also be considered. These conditions can be treated naturally, but is best to address these as soon as possible.

Couples considering pregnancy can meet with a naturopathic doctor to discuss preconception blood tests and physical exams. A personalized naturopathic protocol may include diet suggestions, supplementation, and acupuncture to enhance fertility.

Creating a preconception plan is a fun and exciting process. Contact myself, Dr. Natalie Mazurin, to find out more about the steps you can take for a healthy and successful pregnancy.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

I have had the privilege to play in this tournament 9 out of 10 years.  It is an amazing ball tournament and an even better cause.  Make a Wish Foundation has been granting hope, strength, and joy to children with life threatening medical conditions and when the children speak at the tournament about their wishes, there is not a dry eye in the place!! It is an inspiring experience to be a part of and I couldn’t imagine not being a part of the tenth anniversary tournament. I took it a step further this year and instead of just playing for a team, I have entered my own; Vitality Sons of Pitches.  I would love to raise enough money to not only be part of a wish, but to grant one ourselves!

If you are interested in donating, please contact myself at [email protected] and I will email you the donation form to fill out and return, or you may contact [email protected].

Any donation is GREATLY appreciated.

A tax receipt will be issued for any donation over $20.

$5 donations will be entered into a draw to win the following:
1) golf bag
2) wine basket ($100 value)
3) restaurant package (4x $25 GC’s to various restaurants)

$25 donations will be entered into a draw for a Vitality Wellness package!

Draws will take place July 15, 2016

Thank you SO much!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

The adrenals are two little thumb-sized glands that sit on top of your kidneys. They are responsible for producing and distributing the stress hormones that help you respond to the conditions of your daily life.

When exposed to stress, our “fight or flight” nervous system signals the adrenal glands to produce cortisol, one of the bodyʼs main stress hormones. If cortisol levels become too high for too long undesirable effects may begin to occur.

You know youʼve pushed your adrenals too much when you experience symptoms such as fluid retention, spiking blood sugar levels, weight gain, and decreased immune function. People who live the “fight or flight” zone may also be prone to anxiety, muscle tension, and sleep problems.

Think of your adrenals like your bank account. If you keep withdrawing from your account youʼll eventually be overdrawn. At that point every little financial need will seem like a big deal. If you constantly press your adrenals with stress eventually even little issues create big stress responses. When pushed to the absolute max, adrenal burnout can manifest as fibromyalgia, chronic fatigue, or autoimmune conditions.

You can reduce the stress on your adrenal glands by making simple lifestyle changes. Include protein with snacks and meals to keep your blood sugar and your adrenals balanced. Reduce coffee intake to just one cup in the morning. Aim to get to bed by 10pm at the latest.

In addition to lifestyle changes there are some key nutrients and therapies that can help support the adrenals. We can help you prevent and treat adrenal fatigue. Book an appointment with myself today to find out how.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

Restless legs syndrome (RLS) is a neurological disorder characterized by throbbing, pulling, creeping, or other unpleasant sensations in the legs and an uncontrollable, and sometimes overwhelming, urge to move them.

In most cases, the cause of RLS is unknown. However, it may have a genetic component; RLS is often found in families where the onset of symptoms is before age 40. Specific gene variants have been associated with RLS. Evidence indicates that low levels of iron in the brain also may be responsible for RLS.

People with RLS feel uncomfortable sensations in their legs, especially when sitting or lying down, accompanied by an irresistible urge to move the affected limb.  These sensations less commonly affect the arms, trunk, or head.  Although the sensations can occur on just one side of the body, they most often affect both sides. Because moving the legs (or other affected parts of the body) relieves the discomfort, people with RLS often keep their legs in motion to minimize or prevent the sensations. They may pace the floor, constantly move their legs while sitting, and toss and turn in bed.

A classic feature of RLS is that the symptoms are worse at night with a distinct symptom-free period in the early morning, allowing for more refreshing sleep at that time.  Other triggering situations are periods of inactivity such as long car trips, sitting in a movie theatre, long-distance flights, immobilization in a cast, or relaxation exercises.  Many individuals also note a worsening of symptoms if their sleep is further reduced by events or activity.

RLS symptoms may vary from day to day and in severity and frequency from person to person.  Individuals with mild RLS may have some disruption of sleep onset and minor interference in daytime activities.  In moderately severe cases, symptoms occur only once or twice a week but result in significant delay of sleep onset, with some disruption of daytime function.  In severe cases of RLS, the symptoms occur more than twice a week and result in burdensome interruption of sleep and impairment of daytime function.

I have found treating RLS with regular intervals of spinal adjustments, magnesium, and Vitamin B5/6 has moderately reduced the frequency and severity of the symptoms.

Feel free to book an appointment if you would like to discuss things further.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Acupuncture Nutritional Injections
The Fat Burner, Liver, Bowel Support Injection

The MIC Injection is formulated to assist the body to promote the natural breakdown of fat cells in the liver, which will increase the body’s ability to metabolize fat.

MIC stands for:
Methione: An essential amino acid that assists in the breakdown of fat and detoxifies the liver. It acts as an antioxidant and helps to maintain healthy skin tone.

Inositol: Breaks down fats in the body and promotes healthy hair and skin. It also participates in regulating the neurotransmitter serotonin that controls mood and appetite.

Choline: Helps to control weight and cholesterol levels. It helps maintain the nervous system and aids the liver to metabolize fats.

Other ingredients include:

Folic Acid: Assists the brain neurotransmitters in their daily functions.

Vitamin B12 Methylocobalmin: Provides energy and has a mild diuretic effect. It also stimulates the utilization of proteins, fats and carbohydrates.

Vitamin B6: Influences hormonal balance and acts as a natural diuretic. It supports the immune system and influences protein metabolism.

Having regular abdominal acupuncture treatments are also a great way to accelerate this process.

When combined with a healthy diet and regular exercise, it is reported that people feel more energetic, have an increased metabolism, increased weight loss, and a stronger immune system.

For the best results, it is recommended to have injections once a week for at least 4 weeks.

Julianne Petersen is a Registered Acupuncturist and certified in Acupuncture Injection Therapy.

This delicious and nutritious meal is a fantastic alternative to “Taco Tuesday.”  I love this recipe as you can prepare most of it ahead of time! Bake the peppers and make the filling up to a day in advance.  When it’s time for dinner warm the filling, stuff the peppers, top with cheese, and bake.

Ingredients
4-6 Bell peppers
1 lb ground beef *
2 Tbsp Taco seasoning mix
1 medium yellow onion, diced
1 can drained black beans
1 cup cooked brown rice
1 cup frozen corn
1 jar medium chunky salsa
1 ½ – 2 cups grated Tex-Mex blend cheese

Optional: guacamole and sour cream to finish

*A vegetarian option would be to replace the ground beef with 3 cups cooked quinoa.

Preparation
1. Cut off the top and remove the seeds from each pepper. Place in a baking dish and bake for 20 minutes in a 350˚F (175˚C) preheated oven.

2. While the peppers are roasting, heat the oil in a large skillet over medium/high heat. Add the ground beef and taco seasoning. Allow the beef to brown on all sides.

3. Add the diced onion and continue to cook until softened. Reduce heat to medium.

4. Mix in the black beans, brown rice, corn, and salsa. Add in 1 cup of cheese and stir until incorporated and the cheese has melted. Remove from heat.

5. Remove peppers from oven and fill each with the taco mixture. Top with additional cheese and return to the oven for 15 minutes until the cheese has melted.

6. Optional- top each pepper with a generous scoop of guacamole and sour cream.

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Tasty.com

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Taco Seasoning Mix
Guacamole
Mom’s Taco Casserole
Chicken Tacos
Chicken Enchiladas

A great family recipe used for tacos, fajitas, or to add a fantastic Mexican flavour to any meal.

1 Tbs chili powder
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp crushed red pepper
¼ tsp oregano
½ tsp paprika
1½ tsp cumin
1 tsp salt
1 tsp pepper

Enjoy!
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

Biopuncture (also referred to as Acupoint or Acupuncture Injection Therapy) is an acupuncture therapy using biological products to work through and activate the lymphatic system (the body’s garbage collection system).

The majority of the products used are vitamins; Homeopathic remedies from Pascoe; and Procaine 1 % a nontoxic local anesthetic. They are injected into the skin or muscles of affected area, trigger points, or corresponding acupuncture point to relieve pain, promote healing, regulate hormones, and stimulate the immune system.

Biopuncture is both safe and effective. The products used are sterile, naturally and readily absorbed, and given in ultra-low doses. The fine needles are similar to acupuncture needles so they will not cause trauma. After treatment, the area may feel achy and tight for a day or two but is relieved with a hot bath and gentle stretching. These reactions are considered a positive outcome as your body’s own natural healing process will have been activated.

Biopuncture or Acupoint Injection Therapy can be an effective treatment for:

• Sports Injuries
• Low Energy
• Carpal Tunnel Syndrome
• Tendonitis
• Arthritis
• Muscle & Ligament Tears and Sprains
• Seasonal Allergies
• Menopause, PMS, Endometriosis or Dysmenorrhea
• Anxiety

The number of treatments will vary depending on the condition but, generally for a new injury, 2 treatments the first week and then once a week for a few weeks is the recommended treatment plan. Chronic conditions and degenerative conditions may take longer due to the length of time the body has been dealing with it.

Have a great day,
Julianne Petersen
Vancouver Registered Acupuncturist and Certified Acupuncture Injection Therapist

So often we talk about the importance of making sure we stretch our leg muscles and warm up our core before and after we hit the slopes. But, here’s something boarders need to remember! Whether you ride goofy (right leg forward) or regular (left leg forward), you are always looking over one shoulder or the other. Skiers don’t have this issue as they are forward facing when going down the hill.

So don’t forget to stretch your necks!!

I’ve included 2 great stretches to add to your warm up and cool down. If you add these into your stretching routine, you will be sure to minimize sore neck and shoulder muscles the day after you have boarded.

Levator Scapulae Stretch: Hold for 60 seconds and repeat on the other side.  When coming out of the stretch bring your chin to your chest, give a minor rock back and forth and then look up.  This will prevent the muscle from seizing on you.

The same stretch looking from the back:

Lateral (side) Neck Stretch: Hold for 60 seconds and repeat on the other side.

Have fun on the hill!
Dr. Crysta Serné
Vancouver Chiropractor, owner of Vitality Clinic, and avid boarder ?

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Some people like to give potatoes a bad name but they are actually very nutritious! They are chalked full of Vitamin B6, Vitamin B3, Vitamin C, potassium, copper, and fiber. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health promoting compounds are carotenoids, flavonoids, and caffeic acid. Of course, the heavy cream is the one ingredient in this recipe you want to be watchful of, but they key to successful nutrition and meal planning is moderation.

Ingredients
4 cups peeled and diced Russet potatoes
1 small onion, chopped
3 cups chicken or vegetable broth
4 Tbs butter
¼ cup flour
¼ cup sour cream
1 ½ cups heavy cream (half and half will also work)
salt and pepper to taste

Toppings
bacon bits
grated cheese
green onions

Preparation
1. Add potatoes, onion, and broth to your slow cooker.
2. Cook on low 4-6 hours or until potatoes are tender.
3. In a medium saucepan melt the butter. Whisk in flour and cook until bubbly. Slowly add the sour cream and heavy cream and cook until thick. Add mixture to the slow cooker and mix together.
4. Cook in the slow cooker for another 20-30 minutes.
5. Serve into bowls and add toppings or you can choose to add the toppings directly into the slow cooker before serving.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

This makes for a great side dish or a snack for your little ones. It’s packed with vitamin C, vitamin K, Vitamin B5, and B6.  Cauliflower is also a very good source of Omega 3 FA, fiber, and protein!

Ingredients
1 cauliflower head
3 garlic cloves, minced
⅓ c plain Greek yogurt
¾ c cheddar cheese, shredded
2 eggs
1 tsp salt
½ tsp black pepper
2 egg whites

Preparation
1. Preheat over to 400º F
2. Steam cauliflower for about 10-12 minutes on stovetop. Transfer to food processor, add minced garlic, and pulse until smooth.
3. In large mixing bowl beat 2 eggs. Add yogurt, cheese, pureed cauliflower, salt, and pepper.
4. In a separate bowl, beat egg whites until stiff.
5. Fold egg whites into cauliflower mixture.
6. Coat a mini muffin pan with cooking spray and fill cups to the top with the mixture.
7. Bake for 20-25 minutes, or until tops and sides are a golden brown.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Vegetarian Chili
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With cooler weather upon us, this recipe makes for a perfect “comfort food” dinner. It provides all the delicious flavours of stuffed peppers but without all the extra work.

Ingredients
1 lb ground beef
½ c onion, chopped
2 cloves garlic, minced
2 large green peppers, chopped
12 spinach leaves, chopped
14 oz can diced tomatoes
8 oz can tomato sauce
½ c beef broth
½ c long grain rice (uncooked)
3 tsp Worcestershire sauce
½ tsp salt
¼ tsp pepper
1 c mozzarella cheese, shredded

Preparation
1. In a skillet over medium heat, brown the beef, onion, and garlic.
2. Transfer these ingredients to an oven safe casserole dish.
3. Add the rest of the ingredients, except the cheese, and combine.
4. Cover and bake at 350º for 1 hour.
5. Remove from the oven, add the cheese, and then bake for 5 minutes longer.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

I love this marinade recipe as it is super quick, delicious, and provides heaps of flavour. It is great for BBQ season!

Ingredients
1 ½ c oil
¾ c soy sauce
½ c Worcestershire sauce
½ c red wine vinegar
⅓ c lemon juice
2 Tbs dry mustard
1 tsp salt
1 Tbs pepper
1 ½ tsp fresh parsley, minced

Preparation
Mix together in a bowl and add your protein; the longer you marinade, the stronger the flavour.

If you are only wanting to marinade a few pieces, pour 1 cup portions of the marinade into ziplock bags and freeze. Make sure the bag is sitting upright though!

Makes 4 cups

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Another great salmon recipe sure to fill you up! Packed with protein, healthy fats (EPA), and rich in iron, this is a healthy and delicious meal. Vegetarian? No problem! Omit the salmon and you still have a complete meal packed with protein!

Ingredients
1 ½ c quinoa, uncooked
3 c chicken or vegetable stock
½ tsp salt, divided
⅓ tsp pepper, divided
¼ c lemon juice
3 Tbs lemon zest
2 cloves, minced
1 Tbs Dijon mustard
1 tsp honey or Agave syrup
⅓ c extra virgin olive oil (EVOO)
1 ½ c chickpeas, drained
4 c baby spinach
3 Tbs butter
3 Tbs pesto
6 salmon fillets

Preparation
1. Preheat oven to 400 degrees F

2. Combine quinoa, stock, and salt in medium saucepan. Bring to a boil, and then reduce heat to low and cover. Stir occasionally to ensure it’s not sticking to bottom of pan. Cook until all the liquid has been absorbed and then fluff with a fork and let cool.

3. In a small bowl whisk together lemon juice, zest, garlic, mustard, and honey. Slowly whisk in EVOO.

4. Mix the dressing with the quinoa. Add the chickpeas and spinach. Season with salt and pepper.

5. Combine butter and pesto together in a small bowl.

6. Place salmon fillets on cookie sheet lined with parchment paper or aluminum foil. Season fillets with salt and pepper. Spread pesto mixture on each fillet and bake for 10-12 minutes.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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With the weather as hot has it’s been lately, the last thing you may want to do is turn on the oven. Barbecuing is great but you may want a break from it as well, so this salmon recipe offers the perfect solution.

Ingredients
1-1/2 lb salmon filet, skin and bones removed and cut into 4
pieces
1 + 1 Tbs fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 Tbs extra virgin olive oil
salt and white pepper to taste

Mustard Dill Sauce
4 oz silken tofu
1 Tbs prepared mustard such as Dijon
4 Tbs fresh dill chopped
1 Tbs honey
2 Tbs fresh lemon juice
1/2 cup water
1/4 tsp salt
1/4 tsp white pepper
2 Tbs extra virgin olive oil

Preparation
1.Bring 2 inches of lightly salted water to a boil in a steamer with
a tight fitting lid.

2. While water is coming to a boil, put all sauce ingredients except
olive oil in a blender and begin to blend on high speed for about one
minute. While blender is running, drizzle olive oil in a little at a time.
Set aside.

3. Snap off tough asparagus ends. When water is at a full boil place
asparagus in steamer basket, cover, and cook until asparagus is tender,
about 3-5 minutes, depending on thickness. Remove from steamer, toss with
1 Tbs lemon juice, 1 Tbs olive oil, salt and pepper.

4. Rub salmon with 1 Tbs lemon juice and season with a little salt
and pepper.

5. Place salmon in the same steamer basket and steam until pink
inside, about 3-4 minutes. Place salmon on a plate and pour desired amount
of sauce over it and the asparagus.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Have you asked the question, how many almonds are actually in carton of almond milk? It has been reported by industry insiders that in a 2 L carton of almond milk contains less than a handful of almonds. An analysis of one brand showed that almonds make up 2% of the total drink. What are we paying for when purchasing mass produced almond milk? Sounds like a few almonds, water, sugar, and vitamins added to make up for the lack of protein from the nuts that are supposedly the main ingredient of the milk. A standard serving of almonds has 6 grams of protein and 14 grams of healthy fats. In comparison, a cup of almond milk has 1 gram of protein and 2.5 grams of healthy fats. We get why almond milk is popular: it’s convenient, lactose intolerant friendly, vegan friendly, and it tastes good. But overall, it’s almost to the point of paying for white coloured sugar water. What do we do about it? Find almond milk at a local farmers market or natural grocery store, or, try to make a small batch at home to compare. Below is a fairly simple recipe based off of a post by Angela at ohsheglows.com:

Ingredients
1 cup raw almonds, soaked in water overnight or up to 2 days
4 cups of water
1 tbsp of honey or maple syrup
1 tsp of vanilla extract (optional)

Preparation
1. Soak almonds in a bowl and cover with about an inch of water overnight. 3-6 hours should be okay.
2. Drain and rinse. The almonds should feel a bit soft when pinched.
3. Combine almonds with 4 cups of water and blend for about 1 minute.
4. Place a nut milk bag over a bowl and slowly pour the almond milk mixture into the bag; squeeze the bag to release the milk for another few minutes.
5. Rinse out the blender and put the filtered almond milk mixture back in, add sweetner and vanilla and blend to combine.
6. Put in a jar in the fridge and enjoy for 2 to 4 days.

Enjoy the almond milk with cereal, oatmeal, smoothies, tea! My favourite is with gluten free granola and fresh fruit.

Enjoy!
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

We are electro-magnetic beings made up of energy that creates and runs our body systems, and our body has the amazing ability to heal itself but it needs to be free flowing to do this work.  The electro-magnetic fields within and all around our bodies are governed by 7 energy centers or Chakras.  These Chakras can become blocked or congested due to stress, trauma or injury thereby causing various forms of emotional and physical distress.

Bio-Energy Healing is a health modality that focuses on the body’s bio-magnetic energy field of the body to relieve physical pain and the effects of stress.  When the body is able to restore it’s natural free flow of magnetic energy, a new health and wellness blueprint can be attained.

The effects of stress build up in the body and it’s energy field, this can cause poor sleep, a feeling of being ungrounded, being emotionally upset or even being unable to deal with the smallest tasks.  Bio-energy can help you feel better.

Pain that returns without a re-injury can also be due to congestion within the body’s energy field.  Bio-Energy techniques focus on removing this congestion to reduce and eliminate pain.

As a Practitioner I perform a series of hand techniques around the client’s body while they stand or sit depending on the technique being used.  The series of techniques will open and clear stagnant congestion or blocked energy caused by stress, trauma or injury so that your body and mind can function at a higher frequency level.
Based on the severity of illness, some clients may benefit from a second course of treatment.  It is also advised to continue monthly sessions for health maintenance and and in order to achieve new levels of health.

The protocol is based on 4 sessions once a week with a 5th session follow up 4 weeks later.

Conditions treated include:

* Back Pain / Body Pain
* Headaches
* Arthritis
* Depression
* Irritable Bowel Syndrome
* Eczema
* Emotional Distress
*Effects of Stress
* Lack of Purpose

Julianne Petersen
Registered Acupuncturist
Practitioner of Bio-Energy Healing

This is a fantastic recipe to serve on it’s own or as a side dish to your favourite protein. It’s light, refreshing and makes a great picnic or patio salad.

Ingredients
1 cup quinoa
2 cups water
¼ cup extra virgin olive or grapeseed oil
2 limes, juiced
2 tsp ground cumin
1 tsp salt
½ tsp red pepper flakes
1 ½ cups cherry or grape tomatoes, halved
1 ½ cups cucumber, quartered
1 can (15 oz) black beans, drained and rinsed
5 green onions, finely chopped
¼ cup fresh cilantro, chopped
salt and ground pepper to taste

Preparation
1. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

2. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

3. Combine quinoa, tomatoes, cucumber, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper.

4. Serve immediately or chill in refrigerator.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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How’s this for an alliterative recipe title! This is a great meal idea as it is nutritious, delicious, and easy to prepare.

Ingredients
2 tablespoons vegetable oil
1 white onion, chopped
2 cloves garlic, crushed
1 pound skinless, boneless chicken breast halves – chopped
1 small head cauliflower, chopped
2 1/2 tablespoons yellow curry powder
1 teaspoon garlic salt
1 (14 ounce) can unsweetened coconut milk
1/3 cup chicken stock
salt and pepper to taste

Preparation
1. Heat the oil in a skillet over medium heat. Stir in the onion and garlic, and cook until tender.

2. Mix in the chicken, and cook 10 minutes, or until juices run clear.

3. Mix the cauliflower, curry powder and garlic salt into the skillet. Pour in the coconut milk and chicken stock. Season with salt and pepper.

4. Reduce the heat to low and continue cooking, stirring occasionally, for about 30 minutes.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

With summer soon upon us patio eating will be at an all time high. Here is a great accompaniment to your charcuterie or antipasti plate.

Ingredients
1/3 cup Extra Virgin Olive Oil Greek Feta Dressing
1/4 cup chicken broth
1 Tbs chopped fresh thyme leaves
2 Tbs fresh lemon juice
1/4 tsp ground black pepper
5 cups small fresh mushrooms

Preparation
1. Bring all ingredients except mushrooms to boil in saucepan on medium heat.
2. Pour over mushrooms in bowl; let stand 20 min., stirring occasionally. Cool.
3. Drain before serving

Serves roughly 8 people

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Is a MTHFR Deficiency Causing your Pain, Fatigue or other Chronic Symptoms?

Most of us have heard about folate, an incredibly important micronutrient , at some point or another. Folate is required for countless reactions in the body; regulating gene expression, supporting liver detoxification systems, neurotransmitter production, hormone metabolism, immune system regulation, DNA and RNA synthesis, and mitochondrial energy production among countless others.

Considering how important and widespread folate biochemistry is within the body, it’s not hard to imagine how drastic deficiency symptoms can become. Although folate is generally ubiquitous in modern diets due to fortification programs, not everyone is able to efficiently convert dietary folic acid into its biologically active form, L-methyltetrahydrofolate, or L-MTHF, due to genetic polymorphisms.

Simple blood tests are capable of detecting single nucleotide polymorphisms or SNPs, relevant to an important enzyme system responsible for the conversion of dietary folic acid to L-MTHF. This enzyme is called methyltetrahydrofolate reductase or MTHFR, and it exists in every cell of the body.

Although hundreds of genetic variants exist with respect to the MTHFR gene, two are commonly tested for, including:

C677T and A1298C

Since everyone has 2 sets of genes (one from each parent) the severity of gene mutation depends on whether defective genes are inherited from a single parent, termed a heterozygous trait, or both parents, termed a homozygous trait.

C677T gene defects are generally more severe, reducing MTRHR activity by 40% in heterozygous patients, and 70% in homozygous patients.

A1298C gene mutations on the other hand, haven’t been found to cause a reduction in MTHFR activity, despite patients testing positive for heterozygous or homozygous mutations, although clinically this is not always the case.

Having one copy of each gene (testing as heterozygous for both mutations) decreases MTHFR activity by about 50%.

Approximately 45% of the population has at least one copy of C677T, and this risk is even higher for patients of Mexican and Italian descent.

If you or a loved one have struggled with a diagnosis of chronic fatigue, fibromyalgia, depression, alcoholism, repeat miscarriages, chronic viral infection, neuropathy, anxiety, infertility, allergies, bipolar disorder, addictive behaviour, Parkinson’s disease, multiple sclerosis, dementia or generally feel like something just “isn’t quite right”, it may be a good idea to speak to your doctor about MTHFR testing and supplementing L- MTHF.
But wait, why should I test when I can supplement with L-MTHF, and see if I feel better? Great question! Unfortunately, when one has issues converting folate into MTHF, many other enzyme systems can be affected. Simply taking L-MTHF can actually increase symptoms in those with additional nutrient deficiencies. Additionally, having some types of MTHFR defects can also predispose patients to serious drug reactions to commonly used therapeutics such as nitrous oxide, and methotrexate. Knowing your deficiencies is the best way to protect yourself, and allows your doctor to develop a comprehensive plan designed to improve your unique biochemical deficiencies and challenges.

Where can I get L-MTHF, are supplements the only way?

Individuals with established MTHFR defects can increase dietary L-MTHF via consumption of raw, dark green leafy vegetables. Unfortunately, the cooking process rapidly degrades L-MTHF, so It’s very important to eat plenty of salad containing dark greens like kale, collards and chard. Depending on your test results, and overall symptom picture, dietary greens may not be enough. In this case your doctor will prescribe additional L-MTHF in supplement form.

SpectraCell Laboratories offers testing of both variants contributing to MTHFR deficiency, at a relatively affordable price, as well as comprehensive micronutrient testing, both of which are available at Vitality Clinic, and interpreted by Dr. Anstett.

Although MTHFR defects are incredibly common, they can be treated! Knowing your MTHFR status is the first step in tackling those complicated metabolic issues that can be relatively difficult to effectively diagnose otherwise.

Happy Naturopathic Medicine week,
Dr. Kaleigh Anstett
Vancouver Naturopath

Healthy, delicious, and nutritious- my three favourite words when it comes to cooking.  This honey sesame chicken delivers on all counts!

Ingredients
1/2 cup honey (agave nectar is also suitable)
1/4 cup soy sauce
1 small onion, diced
1/4 cup tomato paste
3 tsp apple cider vinegar
1 Tbs vegetable oil
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
6-8 boneless skinless chicken thighs
Salt and pepper
1 Tbs cornstarch (along with 1/3 cup of water)
1 tsp sesame oil
Sesame seeds
Chopped scallions, for garnish

*optional- add 1 tsp of Sriracha if you prefer your chicken to have a bit of spice to it.

Preparation
1. In the slow cooker, combine the honey, soy sauce, onion, tomato paste, vinegar, oil, garlic and pepper flakes. Mix well.

2. Season both sides of the chicken with lightly with salt and pepper and place in the slow cooker.

3. Cook on low for 3 to 4 hours or on high 1 1/2 to 2 1/2 hours, or just until chicken is cooked through and tender.

4. Remove the chicken from slow cooker, leaving the sauce.

5. Dissolve the cornstarch in 1/3 cup of water and pour into the slow cooker. Add in the sesame oil. Stir to combine with the sauce. Replace the lid and cook sauce on high for ten more minutes or until slightly thickened.

6. Shred the chicken into bite size pieces, then return to the pot and toss with the sauce before serving.

Sprinkle with sesame seeds and scallions and serve in lettuce cups. over rice, or noodles.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Another easy, nutritious, and delicious recipe for those on the go!

Ingredients
⅓ cup agave nectar
3 ½ cups almond milk
½ cup small tapioca pearls
2 eggs, lightly beaten
1 tsp vanilla
½ tsp nutmeg (optional)

Preparation
1. Spray the inside of your slow cooker
2. Add sugar, milk, and tapioca and whisk together
3. Cook on LOW for 3 hours
4. Place beaten eggs, vanilla, and nutmeg into a bowl and slowly add 1 cup of the tapioca mixture (from the slow cooker) to it. You want to add it slowly so the eggs don’t cook and scramble.
5. Add the mixture back into the slow cooker and cook for an additional 30 minutes.
6. Remove tapioca and chill to fully set.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Stuck on an idea for breakfast or brunch? This recipe is easy to make and is a nice alternative to the “usual”.

Ingredients
3 Tbs butter
3 large apples, sliced (I personally prefer Gala or McIntosh)
6 eggs
1 cup milk
⅔ cup flour
½ tsp salt
¼ cup brown sugar
1 tsp cinnamon

Preparation
1. Preheat oven to 425º
2. Melt butter in a 8×8 pan.
3. Add apples and return to oven until butter is sizzling.
4. Meanwhile in a medium bowl beat eggs, then add milk, flour, and salt.
5. Once butter is sizzling, pour batter over apples.
6. Add brown sugar and cinnamon together and sprinkle over apples and batter
7. Bake for 20-25 minutes or until centre is cooked and apples are soft.

Quick Tip: Place a cookie tray on the shelf underneath the baking pan.  During the baking phase the pancake will rise up and some of the butter may spill over so this tip will help avoid unnecessary messes!  (The pancake will “fall” slightly after it’s cooked so you don’t want to put  it in too large a pan to begin with or you’ll end up with pucks instead of pancakes!)

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

recipe adapted from Shareably.net

Packed with protein, carbohydrates, and healthy fats, these no bake breakfast bars make a great snack between breakfast and lunch.

Ingredients
5 cups uncooked oatmeal (quick oats)
1 1/3 cups natural peanut butter
1 cup coconut milk or cream
3 Tbs agave nectar or maple syrup

Preparation
1. Pour coconut milk into bowl (if using cream whisk until smooth). Add agave nectar and peanut butter and mix well.
2. Add uncooked oatmeal and mix well. You may want to grease your hands or use gloves as mixture is quite sticky at this point.
3. Transfer to a 9×13 dish and flatten.
4. Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.

You can always “dress” up your bars by adding diced dried fruit, almond slivers, or toasted coconut.

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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Smoothies
Fuel Up in the Morning

It’s running season! One of the first questions I ask my chiropractor and sports therapy patients is if they do more than a casual jog to warm up when they set out for their run. All too frequently, they sheepishly reply with a “nope“. It is important to start out with a very casual jog to increase general circulation and warm up the body, but you should then transition into a dynamic warm up to isolate stretching specific muscles involved in the run.

Running is one of the most complex forms of exercise in that it uses so many muscles so we want to do everything we can to prevent injuries from occurring!

As mentioned, first start out with a casual jog for about five minutes. Moving in the direction you want to continue with, bring one knee to your chest and raise onto your toe with the other leg. Repeat with the other side. Continue this for about 30 meters. This will warm up your hamstrings and calf muscles.

Next, I like to encourage my patients to perform an inch worm (or caterpillar). It does require putting your hands on the ground so hopefully you don’t shy away from it merely because you might gets your hands a bit dirty!

Start by rolling your head forward and then follow with your torso until your hands are on the ground (if you are feeling a strong stretch in your hamstring, it is ok to start with your knees slightly bent). This is very similar to a rag doll position in yoga, and you then end up in a downward dog. Now, walk your hands forward until you are in an outstretched position; a plank. Stay there for a few seconds and then slowly walk your feet back towards your hands (if you need to bend your knees while doing this- it’s ok!). Roll your torso slowly up and finish with your head so you are once again in standing position. This dynamic stretch really helps warm up the back muscles, the hamstrings, and the quads. Repeat 5 times.

Increase the speed of your jog slightly and do a few shoulder rotations and arms swings in the process.

Lastly, you should do a “spiderman”. It involves a repeat of the rag doll, downward dog, and plank positions. However, this time, you will bend one knee and bring your foot as close to your hand as possible. Hang out there for a few seconds and then bring the other foot up so it is resting beside the other hand. Really engage those gluts and hips and pry your knees as wide apart as they are comfortable spreading. Use your shoulders to aid in the stretch if need be. With a wide stance, slowly roll your torso up, and then your head so you are once again in a standing position. This stretch really helps open up the hips, stretches the groin, and continues to lengthen the lower back muscles.

As you are continually moving in a forward direction and you are constantly moving body parts, you should notice your overall time isn’t being compromised too much!

If you have any questions or concerns, please don’t hesitate to contact the clinic and set up a consultation.

Have a great run,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Related Articles:
Running Injuries
Running in the Rain
Running and Acupuncture
5 Minutes of Running Per Day
Core, Core, and More Core
Running Shoes

Many people suffer from ongoing headaches and having acupuncture treatments are a great way to treat them.

Headaches can be triggered for many reasons however, an imbalance of hydration fluids, stress, trauma, joint and muscle imbalances, and diet are usually the culprits.

Living in a fast paced environment we are easy to have an imbalance of the autonomic nervous system, specifically the parasympathetic nervous system, which governs our response to stress. Regular acupuncture treatments to harmonize the nervous system and can help bring back balance in your body and mind to reduce and eliminate headaches.

Acupuncture treatments have been shown to stimulate the immune system. Acupuncture also affects the circulation, blood pressure, secretion of gastric acid and the production of red and white blood cell. Acupuncture also stimulates the release of a variety of hormones that help the body to respond to injury and stress.

Many people would assume that inserting a needle into the skin would be painful. However, a variety of sensations such as warmth or pressure may be felt as the energetic sensation of having acupuncture differs from pain. Clients often comment that my treatments are pleasant and relaxing, like pressing the restart button.

Have a wonderful day, and remember to hydrate throughout the day to plump up those blood vessels.

Julianne Petersen
Vancouver Registered Acupuncturist

This upper back mobilization can be complemented with neck stretching, upper back stretching, and other mobilizations such as the cat-cow. The sphinx mobilization is very similar to the cat-cow lumbar mobilization, but it targets upper back stiffness (thoracic spine) and neck stiffness (cervical spine). It is great for helping with poor posture and to fix neck pain.

Start on the floor in a position on your hands and knees. In the sphinx position, your hands will be on the ground directly in front of your knees so that your wrists are in contact with your knee cap. Drop your buttock to your heels. Start the mobilization by slowly arching your upper back up, similar to the “cat” movement in cat-cow.

While you arch your back, push the ground with the outside part of your palms and feel your shoulder blade muscles contract, while your shoulder blades slide laterally along your back. Retract your chin so that you are looking at your knees. Most of the movement is supposed to come from your upper back and low neck. This is the first half of the mobilization (as demonstrated by the picture on the right).

The second half of the mobilization starts by trying to push your sternum towards the ground; this is a ‘cue’, you’re not actually going near the floor. The cue is trying to force you to get as much mobilization from the upper back as possible. As you slowly bend through your upper back, start to look upwards in your neck, while keeping it relatively straight. When at full extension, hold this pose for 5 seconds and repeat the first half.

Do this mobilization 10 times in a row, take a break, do some upper back stretches, and repeat the mobilization again.

If you have any questions, please do not hesitate to contact the clinic for consultation.

Have a great day,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

Another healthy and delicious treat.

Ingredients
3 large ripe avocados
¼ cup cocoa powder
6 Tbs coconut milk
1 ¼ tsp vanilla extract
2 tsp coconut oil
2 Tbs agave nectar or honey

Preparation
1. Combine ingredients into blender or food processor. Blend on high for 1 minute or until smooth.
2. Refrigerate 30 minutes.

Serves 2

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Ask anyone who steps into my Chiropractor and Sport Therapy Clinic- I am a HUGE advocate for introducing core exercises into your home care regime. Stretching is important too, but it’s if you don’t have the muscle endurance to keep those joint where they are meant to be, you will find your back health doing a roller coaster ride between healthy and injury prone. Along with maintenance chiropractic adjustments, core exercises are a key ingredient to eliminate low back pain and restore healthy activities of daily living.

Once you have the basics down (pelvic tilt, prairie dog, plank, single leg heel taps, Supermans, etc) you are ready to move on to incorporating the ball into your exercises. The ball adds an extra element of dynamic stability so any core exercise done on the ball should be considered moderate to advance in difficulty. Make sure you are comfortable with where you are on the core strength continuum before initiating any of these exercises.

First, it’s important to remind you the MOST IMPORTANT factor in performing any exercise is technique. If you feel you are struggling with maintaining proper technique, stop, and do a few lesser challenging exercises to build the muscle memory back up. It is OK!- any core exercise is better than none and the last thing you want is to injure (or re-injure) yourself.

Starting, Push up Hold, or Plank Position   (as shown in the feature photograph)

With the exercise ball in front of you, lower yourself down so your stomach is resting on the ball. Now walk your hands forward until you reach a point where you feel your back muscles and abdominals are working; the ball may be at the level of your knees, shins, or feet. As you gain strength in your core, you will find your able to increase the distance between the ball and your hands. Ultimately, you want to end up having only your feet and lower ⅓ of your legs touching the ball.

You should be completely flat with your legs straight. The shoulders should be positioned ever so slightly behind your hands. (*Even in the photograph, I should have my back just a tiny bit less rounded than it is!)

This position in and of itself is a great core exercise- it is considered a bilateral isometric exercise as both sides of the body are working and the muscles are neither increasing nor decreasing in length.

Hold the position until you feel a slight tremor in either your core muscles or arms, and then slowly walk your hands back towards the ball until your stomach is resting on it. Repeat 5 times.

If you are using the position as a starting position only, here are just a few of the multitude of exercises you can perform!

Jack Knife

When doing a jack knife, the key is to keep the knees as parallel with the floor as possible. You want to avoid having your knees pointing down towards the floor. By maintaining an elevated knee position, you are engaging your hip flexors and learning to perform a pelvic tilt at the end of the jack knife. Remember to keep your mouth open or sing a song as this will prevent you from holding your breath.

Repeat 10-15 times and then hold the plank position for as long as you are able to maintain proper technique.

Slowly walk your hands back towards the ball until the ball is once again positioned under your stomach. Take caution when you stand up as the blood may have rushed to your head while performing the exercise, and you may get a very mild dizzy spell. Anther way to dismount off the ball is to one at a time lower each knee/foot to the ground when you are in the plank position.

Pike Up

A pike up is an extremely challenging core exercise as you are not only balancing your feet on the ball but you are also utilizing a fair amount of shoulder and arm strength as well.

Start in the push up position and then roll the ball towards your chest with your feet while pushing your bum into the air at the same time. Once you have reached as high as you can with your bum, slowly return to the starting position.

Repeat 10-15 times.

If you want to increase the difficulty even further, lift one leg straight into the air when at the peak of the pike up.

Step Downs

This is a great unilateral core exercise as you are tapping one toe onto the ground while maintaining the plank position with the other leg on the ball.

Once in the starting position, lift one leg up and slowly lower it to the ground- do not rest your foot on the ground. It is meant to tap and then return to the plank position. Repeat on the other side. You have the option of performing all 10 on the same side before repeating with the other leg, but I enjoy the increased dynamic element when having to alternate between each leg.

Russian Twists

If at any time during exercising you feel pain in any body part, discontinue the exercises, and consult with your Chiropractor. As always, I assume no responsibility for exercises performed without my authorization.

Lastly, it’s NEVER to early or late to start a core exercise program!

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Serve this mouth watering dish on its own or as a side dish to a great cut of steak.

Ingredients
1 dried chipotle peppers
1 cup dried black beans, rinsed
3/4 cup uncooked quinoa
1 can (540ml) diced tomatoes
1/2 red onion, diced
2 cloves garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 tsp cinnamon
1 tsp chile powder
1/2 tsp coriander powder
1/4 cup fresh cilantro
4 cups water
salt and pepper, to taste

Toppings: cilantro, green onions (thinly sliced), avocado, lime wedges, cheese sour cream, etc

Preparation
1. Add all of the ingredients, except the salt, into your slow cooker and stir to combine.
2. Cook on high for 3-4 hours, or on low for 6-8 hours, until the black beans are tender. The time to cook the beans can vary based on the strength of your slow cooker and also the freshness of your beans.
3. Add the salt at the very end as it will affect how the beans cook if you add it at the beginning.
4. Remove the chipotles (if you don’t want a mouthful of a whole spicy pepper) before serving. Ladle into bowls and serve topped with fresh cilantro, green onions, a squeeze of fresh lime juice, diced avocado, sour cream, hot sauce, tortilla chips, etc.

Serves 4-6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of tastyummies.com

If you are looking for some variation to your leg workout, look no further.  Bulgarian split squats targets the quadriceps with the gluteus maximus, soleus and adductor magnus working to assist. The hamstring, gastrocnemius, gluteus medius and gluteus minimus all act as stabilizers. As it is done with the rear foot elevated on a bench, it builds lower body muscles without the additional stress on the back found with traditional squats. As a Chiropractor, this is something I am always concerned with so this is one more reason I advocate this exercise!

Why this is referred to as a Bulgarian split squat is unknown to me as the Bulgarian weight lifter never did this exercise! At any rate, it is a fabulous lower extremity exercise but I consider it a moderate to difficult exercise so use caution when attempting it.

The key to this exercise is to have adequately warmed up your body and stretched your hip flexors! Second, and equally important, is the position of your knee to your foot. NEVER allow your knee to migrate in front of the knee. Your weight should ALWAYS be on the heel of the front foot. When performing the split squat your front knee should never move- it should always remain stationary. It is your back (elevated) leg that is doing the majority of the work.

Start by positioning yourself with your back foot on the bench. I do a few hops forward to ensure I am in the key position. If you have never done this exercise before, have a spotter in front and hold onto their hands the first few times you lower down.

 (starting position)

To increase stability, I place my hands on my waist. With the weight through your front heel, slowly lower yourself down until your knee is almost touching the ground. Raise back up with the same tempo as you lowered down with (about 4 seconds.)

Perform all 10-12 reps on the same side and then repeat on the other side.

The position you start with is key so take your time to set up!

To increase difficulty, add a dumbbell to each hand.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*Dr. Serné and Vitality Clinic assumes no responsibility for anyone attempting to perform this exercise

These little treats allow you to indulge guilt free!

Ingredients
1 can (15 oz) chickpeas, rinsed and drained
½ c all natural peanut butter or almond butter
⅓ c maple syrup or agave nectar
2 tsp vanilla
½ tsp salt
¼ tsp baking powder
¼ tsp baking soda
⅓ c dark chocolate chips
sea salt (garnish)

Preparation
1. Preheat oven to 350º
2. In a food processor combine all ingredients except chocolate chips and pulse until smooth.
3. Spray an 8×8 pan with cooking spray and then spread dough evenly into pan.
4. Sprinkle with chocolate chips and then bake for 20-25 minutes or until toothpick comes out clean.
5. Cool in pan for 20 minutes and then sprinkle with sea salt. Cut into squares.

I personally don’t want my 2 year old son to have chocolate chips at his age so I only sprinkle half the pan with them so we both have a great snack to enjoy together.

Cheers,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from ambitiouskitchen.com

Another great core exercise to add to your arsenal. This particular exercise focuses on internal and external obliques, transverse abdominals, and paraspinals.

I would consider this a more advanced core exercise as it takes quite a bit of dynamic stability and control when on the ball.

First, start by grabbing a weight bar you feel comfortable with when holding it straight out in front of you. Place it on your stomach and sit on a ball. Slowly roll yourself out so you are in a supine plank position on the ball. Raise the bar in front of you so it is positioned at chest height but never below your xiphoid process.

While maintaining the bar position, slowly rotate your body to one side. Make sure you are contracting your abs when returning to the starting position as this is equally important in increasing abdominal strength. Repeat on the other side.

Repeat each side 5-10 times.

Always remember to make sure you are breathing throughout the exercise. A tip I offer my patients is to always make sure their mouth is open as this prevents you from inadvertently pursing your lips together.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Related articles:
Core, core, and more core

A creamy and hearty chicken and mushroom stew.

Ingredients
2 cups button mushrooms, halved
1 package (14 oz) dried chanterelles or porcinis
1 medium onion, diced
2 cloves garlic, minced
½ tsp tarragon or thyme
¼ tsp salt
¼ tsp fresh ground pepper
12 boneless, skinless chicken thighs
1 cup chicken broth
½ cup white wine
1 Tbs grainy mustard
¼ cup all purpose flour
¼ cup milk (for a richer version, use 10% cream instead of milk)
2 tsp white wine vinegar
parmesan cheese for garnish (optional)

Preparation
1. Combine mushrooms, onions, garlic, and spices in your slow cooker. Top with chicken thigh pieces.
2. Mix together broth, wine and mustard and pour it over the chicken. Cover and cook on low for 6-8 hours.
3. About 20 minutes before you want the dish to be done, whisk flour with 1 cup of the cooking liquid from the slow cooker. Stir into the chicken stew and let cook for about 15 minutes or until thickened.
4. Stir in milk and white wine vinegar right before serving.
5. Sprinkle with Parmesan cheese. Can be served on it’s own or over noodles.

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Canadian Living recipe

This is a great core exercise geared towards those just starting out and/or anyone who has suffered from any type of sciatic pain, disc pathology, or spinal stenosis. This core strengthening exercise is one of my personal favourites as it can easily be modified to increase or decrease difficulty depending on rehabilitation needs, as well as having the option to make it an unilateral or bilateral exercise.

Although core exercises are a fundamental component of any chiropractic treatment plan, not all core exercises are suitable for every back ailment or condition. If you have back concerns, please consult with your Chiropractor or health care practitioner to ensure this exercise is suitable for you.

Step 1: Start by lying flat on your back. Engage your lower abdominal muscles and perform a pelvic tilt. Place your hands in a triangle shape and position them directly under your sacrum. They should rest in and about the same shape as your sacrum (the triangle bone at the very base of your spine.)

Step 2: Raise both legs and place them in a table top position (both knees and hips should be at roughly 90º angles). The key to having this exercise engage the correct muscles is to ensure the hips and knees are stacked on top of each other or the knees are even slightly angulated away from the torso (as demonstrated in the picture to the right).  If  you allow your hips to be drawn closer to your chest, you will find the exercise much easier as it will not isolating the lower back and pelvic floor muscles.

Step 3: Slowly lower one foot towards the floor while continuing to maintain your hand position under the sacrum. This forces the pelvis into a pelvis tilt, allowing you to properly execute the move without arching your back and increased risk of injury.  DO NOT HOLD YOUR BREATH! Only if you have an extremely strong core, and no current back concerns, should you consider removing your hands and performing the heel tap.

Step 4: Alternate sides and repeat each leg 5 times. It should take about 5 seconds to lower one leg to the floor.

If you would like to increase the difficulty of the exercise, attempt to perform the exercise with alternating straight legs or with both legs lowering simultaneously.

Have fun!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*Dr. Serné assumes no responsibility for anyone attempting to perform these exercises without her specific approval.

Dried mushrooms add an earthy aroma and I personally love anything with mushrooms as an ingredient!  Because dried porcinis are readily available I’ve chosen them for this recipe, but any dried mushroom will do. Hearty pot barley adds a healthful twist and doesn’t become overly mushy, even after 8 hours.

Ingredients
1 cup (250 mL) pot barley, rinsed and drained
1 pkg (14 g) dried porcini mushrooms, cut or broken in 3/4-inch (2 cm) pieces
2 shallots, halved lengthwise and thinly sliced crosswise
2 cloves garlic, minced
½ Tbs (7 mL) chopped fresh thyme
¾ tsp (4 mL) salt*
¼ tsp (1 mL) pepper
5 c water or vegetable broth
1 cup (250 mL) grated parmesan cheese
1½ Tbs (22 mL) butter, cubed
2 tsp (9 mL) lemon juice
1 Tbs (15 mL) chopped fresh parsley

Preparation
1. In slow cooker, combine barley, mushrooms, shallots, garlic, thyme, salt, pepper and 5 cups of whatever liquid you’re choosing. Cover and cook on low for 8 hours.

2. Turn off heat; stir in Parmesan cheese and butter until melted. Stir in lemon juice; sprinkle with parsley.

*if choosing vegetable broth over water, decrease salt to ¼ teaspoon

Serves 4-5.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from CanadianLiving.com

As a butterfly shaped gland located in the anterior portion of the neck, the purpose of the thyroid is to produce thyroid hormone, which works in almost every cell in the body. Due to the widespread action of thyroid hormone, the thyroid is often referred to as the master of metabolism.

Approximately 1 in 10 Canadians suffers from some degree of thyroid dysfunction, the most common diagnosis being hypothyroidism, or an under active thyroid. Hypothyroidism is much more common in woman than men.

Individuals suffering from decreased thyroid function often present with some or all of the following:
• weight gain
• fatigue
• cold intolerance
• decreased libido
• dry skin
• brittle hair and nails
• constipation
• muscle cramps
• menstrual irregularities
• depression or low mood
• decreased cognitive functioning

Low thyroid function is often a result of prolonged stress, nutrient deficiencies, or an autoimmune condition known as Hashimoto’s thyroiditis, a process by which the patient’s immune system produces antibodies that attack thyroperoxidase (TPO), the enzyme responsible for the production of thyroid hormones from dietary iodine and tyrosine.

Under normal conditions in the thyroid gland, TPO catalyzes the production of two thyroid hormones, triiodothyronin (T3) and thyroxine (T4), typically, in a ratio of 2:8 respectively. An additional 30% of circulating T4 is converted to T3 in the liver and other organs, which is important, since T3 is 4 to 10 times more powerful than T4. This process is termed peripheral conversion, and depends on dietary selenium and zinc. If either of these nutrients are deficient, peripheral conversion is less effective, and reverse T3 (rT3) is produced, reducing circulating or Free T3 in the blood. Since T3 is much more powerful that T4, decreased Free T3 can contribute to symptoms of hypothyroidism even when levels of T4 are normal. Research suggests that the ideal ratio of T3:T4 is approximately 15:1.

Diagnosing Thyroid Dysfunction

If you are suffering from some or all of the symptoms listed above, see your doctor. The first line blood test used to identity thyroid dysfunction is measuring thyroid stimulating hormone, or TSH. TSH is equivalent to a chemical messenger released by the anterior pituitary. The anterior pituitary releases TSH in response to low levels of T4, encouraging the thyroid to increase production of this hormone. When the thyroid is unable to keep up with the body’s need for thyroid hormone, TSH secretion continues, and blood concentration increases.

In BC, the normal reference range for TSH is currently 0.3 – 5.6 mU/L. Unfortunately, doctors using this reference range often miss individuals with mild to moderate thyroid dysfunction leaving them untreated and without a diagnosis. According to the Whickham survey, the largest population based thyroid study ever conducted, serum TSH > 2.5 mU/L was indicative of mild to moderate thyroid dysfunction, while levels higher than this often confirmed overt hypothyroidism.

In response to this study, the American association of Endocrinologists changed their guidelines with respect to TSH references ranges in 2003, indicating that physicians should consider additional testing and treatment for any patients with a TSH level over 3.0 mU/L.

Unfortunately, if issues with peripheral conversion are contributing to symptoms of hypothyroidism, TSH may test within normal limits. This is why it is so important to check free T3 and free T4 in addition to TSH. Anti-TPO (a measurement of autoimmune dysfunction affecting the thyroid) should also be tested in order to obtain the most complete diagnosis.

Conventional treatment

Levo-thyroxine (synthroid) or synthetic T4 is the treatment of choice for hypothyroidism. Some patients feel much better after starting thyroid hormone replacement therapy, although some do not. In my experience as a naturopathic doctor, supplementing a combination of T3 and T4 in a ratio specific to the patient, can mimic thyroid function more closely than synthroid alone.

Most patients with an under active thyroid also need help and guidance in managing stress, and many need nutritional supplementation to support normal thyroid function and peripheral conversion.
If you feel you might benefit from thyroid testing, or would like guidance with respect to diagnosing your symptoms, book an appointment!

Yours in good health,
Dr. Kaleigh Anstett
Vancouver Naturopath

Although it is a bit more labour intensive than my usual go-to recipe choices, this is well worth the extra 10 minutes of prep time. It’s a taste of Mexico right from your own kitchen.

Ingredients
5 Tbs butter (divided into 2 Tbs and 3 Tbs portions)
1 medium onion, chopped
1 medium red bell pepper, chopped
2 c cooked chicken, chopped or shredded
3 (4-oz.) cans diced green chiles (divided into 1 can and 2 can portions)
3 c (12 oz.) shredded Tex Mex cheese blend (divided into 2 c and 1 c portions)
8 (8-inch) soft taco-size flour tortillas
2 Tbs all-purpose flour
3/4 c chicken broth
1/2 c milk

Toppings: fresh cilantro leaves, chopped tomato, avocado, and/or shredded lettuce

Preparation
1. Preheat oven to 350°.
2. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion and bell pepper, and sauté 5 minutes or until tender.
3. Stir together onion mixture, chicken, 1 can diced green chiles, and 2 cups shredded cheese. Spoon a ⅓- ½ cup of the chicken mixture to one end of each tortilla, and roll up. Arrange enchiladas, seam sides down, in a lightly greased 13- x 9-inch baking dish.
3. Bake at 350° for 10 minutes.
4. Melt remaining 3 Tbsp. butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook, whisking constantly approximately 1 minute. Gradually whisk in chicken broth and milk and increase heat to medium, whisking constantly about 3-4 minutes or until thickened and bubbly. Remove from heat, and stir in remaining 2 cans green chiles.
5. Remove enchiladas from oven. Pour green chile mixture over enchiladas. Sprinkle with remaining 1 cup cheese.
6. Bake at 350° for 20 to 25 minutes or until bubbly. Serve with desired toppings.

Serves 4

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

recipe courtesy of myrecipes.com

Back pain during pregnancy is unfortunately an all too often occurrence. Typically, women gain between 25 and 35 lbs during the course of the pregnancy and this weight, along with the change of centre of gravity, puts a lot of sprain/strain on the ligaments and joints in the lower back. Another reason for increased back pain may be a result of the hormone, relaxin,  as it’s main purpose it to relax joints, ligaments, and muscles as your body prepares for birth.

Low back pain is one of the most common areas to have pain occur.  However, you may also experience it in your upper back, between the shoulders, and neck during your pregnancy or once you begin nursing your little one.

One of the best tips I can offer is to start seeing a Chiropractor before you even get pregnant! Set your body up for success by ensuring your muscles and joints are aligned (balanced) before all the wonderful changes that accompany pregnancy occur. As you progress throughout the pregnancy it’s nice to have a health practitioner team supporting you every step of the day. It’s also very helpful to have a Chiropractor who works closely with a Registered Massage Therapist, and Naturopath as these services may also come in extremely handy. This is in conjunction with you visiting your GP (OB/GYN), midwife and/or Doula throughout your pregnancy as well.

The treatment you receive from your chiropractor will change as your body changes during the course of the pregnancy. This should be discussed with you at almost every appointment.

There are also quite a few things you can do on your own to alleviate any discomfort you may be experiencing. Here’s a few:

1. Posture

You should always be mindful of maintaining a neutral posture, but even more so when pregnant. As mentioned, when your baby grows your center of gravity shifts forward. To avoid falling forward, you may compensate by leaning back which can strain the muscles in your lower back and contribute to back pain during pregnancy.

Keep these principles of good posture in mind:
1. Stand up straight but not so rigid you take on a military posture.
2. Work on your pelvic tilts so your not thrusting your pelvis forward.
3. Keep your shoulders relaxed and lowered. In colder weather, make sure you wear a scarf to avoid hiking your shoulders closer to your ears.
4. Keep your knees slightly flexed.

When you stand, consider a stance where your feet are just a bit wider than your shoulders (tripod stance). This allows for a more even weight distribution. If you must stand for long periods of time, rest one foot on a low step stool, and take time for frequent breaks.

Maintaining good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back.

2. Exercise

Maintaining a level of physical activity throughout your pregnancy is highly beneficial! It keeps your muscles strong, joints lubricated, and blood flowing. I wouldn’t recommend an exercise you are not already engaging in (with the exception of an aqua class) and I would encourage you to check in frequently with your health care practitioner. If you are getting tired or pain occurs, stop immediately and speak to your Chiropractor.

3. Stretch

Not all stretches you performed prior to pregnancy are advised so please consult with your health care provider first. You may want to consider joining pregnancy specific classes, such as a pregnancy yoga class. It also provides you an opportunity to meet other momma’s to be!

4. Hot and Cold Therapy

Depending on the nature and location of your pain, heat, ice, or a contrast of both may be indicated. Speak to your Chiropractor to find out which option is most suitable for you.

5. TENS unit

A TENS unit is designed to alleviate pain. It is extremely useful and safe (when properly directed on its use) for low back pain. It is also HIGHLY RECOMMENDED to have one for when you are in labour. We sell them at the clinic and the cost is often reimbursable back to you if you have an extended health plan.

6. Sleep

Make sure you are receiving adequate and restful sleep. It is recommended you sleep on your side as much as possible. Consider investing is a body or pregnancy pillow to help you achieve the good night’s sleep you and your baby need.

Here are sone related articles:
Sleep Hygiene
A, B, Zzz’s of Sleep
Stretches for Nursing Mom’s

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Nope, that’s not a typo- this dish is right smack between a soup and a stew. Hearty, delicious, and easy!

Ingredients
1 pound boneless skinless chicken thighs
1 cup uncooked quinoa
3/4 tsp Italian seasoning
1/4 tsp dried oregano
Pinch of red pepper flakes, optional
2 cloves garlic, minced
1/2 cup yellow onion, finely chopped
1 can (24 ounces) garlic & herb flavoured spaghetti sauce
1 can (14.25 ounces) diced tomatoes
4-6 cups chicken broth
3/4 cup freshly grated Parmesan cheese
Optional- mozzarella cheese, fresh basil

Preparation
1. Spray your slow cooker generously with nonstick spray.
2. Add the chicken to the slow cooker.
3. Rinse the quinoa and add it to the slow cooker along with the Italian seasoning, dried oregano, pinch of red pepper flakes, garlic, chopped onion, spaghetti sauce, and undrained petite diced tomatoes.
4. Pour in the chicken broth, stir well, and cover the slow cooker. Allow to cook on high for 4-5 hours (check on it occasionally to make sure quinoa isn’t sticking to sides.)
5. Shred the chicken with two forks.
6. Stir everything together and add in 1-2 more cups chicken broth if desired (I personally prefer it chunkier so I don’t add the extra broth).
7. Season with salt and pepper and any other additional seasonings to reach your desired taste.
8. Stir in the Parmesan (and mozzarella if desired – just as much as you want) cheese and allow to melt.
9. Top with fresh basil (and an extra garnish of Parmesan cheese) and enjoy while it’s hot!

Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from Chelsea’s Messy Apron

Want to bring the flavours of Asia to your kitchen?  Try this delicious and easy to prepare recipe.

Ingredients
2 lbs boneless beef pot roast (top, bottom, or cross rib)
1 medium onion, chopped
2 Tbs minced fresh ginger
2 Tbs orange marmalade
2 Tbs soy sauce
1 Tbs packed brown sugar
1 Tbs five spice powder
1 Tbs orange zest
2 garlic cloves, sliced
¼ tsp salt
½ tsp pepper
1 cup beef broth
½ cup orange juice
2 Tbs cornstarch
4 cups baby bok toy or broccolini
3 green onions, sliced
¼ cup fresh cilantro, torn

Preparation
1. Trim excess fat and sinew from beef, and then cut into 1 inch cubes.
2. In slow cooker, combine beef, onion, ginger, marmalade, brown sugar, 5 spice, orange zest, garlic, salt and pepper, broth, and orange juice.
3. Cover and cook on low for 8 hours.
4. Whisk cornstarch with 2 Tbs of orange juice and then add mixture back into the slow cooker.
5. Add bok choy or broccolini.
6. Cover again and cook on high until slightly thickened and vegetable is wilted, approximately 10 minutes.
7. Serve on a bed of brown rice and top with green onion and cilantro.

Serves 8

If you prefer a strong orange flavour, omit the brown sugar and use an extra Tbs of marmalade.

recipe adaptation courtesy of Canadian Living

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

If you tried the pizza quinoa bites and found them a hit, here’s another alternative to get those picky eaters eating their protein and veggies!

Ingredients
¾ cup uncooked quinoa, rinsed
1½ cups water (or vegetable broth or chicken broth)
2 eggs, lightly beaten
2 cups broccoli florets, finely diced
1 cup yellow onion, finely diced
1 garlic clove, finely minced
1½ cups shredded cheddar cheese
½ teaspoon paprika
Crushed red pepper (optional) and salt to taste

Preparation
1. In a medium sauce pan, combine quinoa and water (or broth) and cook according to package directions. Let cool.
2. In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika.
3. Preheat oven to 350° F. Spray mini-muffin tins with cooking spray (liberally so they don’t stick once done!)
4. Pack a heaping tablespoonful of quinoa mixture into prepared muffin cups.
5. Bake for 15 to 20 minutes, or until edges turn golden brown.
6. Remove from oven and let cool for 15 minutes and then gently remove from pan to cool completely.

Serves: 30 to 36 bites.  For some variety, try serving them with a ranch or blue dressing as a dip. They also freeze very well.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Recipe from Alidas Kitchen

Lumbar spinal stenosis is classified as either central (narrowing of the spinal canal) or lateral (encroachment of the spinal nerve in the lateral recess of the spinal canal or intervertebral foramen). The majority of lateral stenosis is considered acquired and often related to degenerative changes, spondylolisthesis, post surgical scarring, or intervertebral disc herniations. Although most causes of lumbar spinal stenosis are degenerative in nature, it is not necessarily a progressive deterioration.

Interestingly, symptoms related to spinal stenosis are not directly proportional to the amount of stenosis found. In fact, many people with spinal stenosis are asymptomatic.

Common presenting symptomatology includes:
1. Unilateral or bilateral leg pain  (~90% and most patients report it occurring below the knee)
2. Neurogenic claudication  (~65%
 and it is often poorly localized pain, paraesthesias, or cramping of one or both lower extremities bought on by walking and relieved by sitting.)
3. Symptoms worsen with extension or weight bearing, and improve with sitting, standing (with lumbar flexion), or lying down
4. Patients find it easier to walk uphill than downhill.
5. Patients will often use a walker or lean on a grocery cart to put spine into forward flexion.
6. Lower extremity sensory or motor disturbances or balance disturbances are less frequent.

Clinical findings are often minimal and nonspecific, and may not help rule in or out the diagnosis of spinal stenosis.

The following should be considered:
1. Most common finding is decreased spinal extension.
2. Decreased or absent ankle reflexes in approximately 50% of patients.
3. Reports of objective weakness vary from 23% to 51%
4. Sensory deficits in 51% of patients
5. Positive straight leg raise in approximately 50%

In light of the importance of postural and mechanical factors of spinal stenosis, lower extremity musculature should routinely be evaluated. Also, the proper exercises need to be chosen for therapeutic intervention based upon physical examination findings. Specific analysis of hip flexors and extensors should be performed for their flexibility. Reduced flexibility of the hip flexors leads to excessive anterior tilt of the pelvis and causes extension of the lumbar spine. Hip extensor weakness should be evaluated secondary to this and is recommended to be done in the prone position with the knee flexed to 90 degrees. Assessment of abdominal musculature is also very important as weakness can produce anterior pelvic tilt and a lordotic posture.

Typically, the treatment in the past has mostly been composed of surgery for people who suffer from spinal stenosis. This is starting to change slightly as more health care practitioners are recommending alternatives to surgery first. A very popular alternative is chiropractic care. A Chiropractor focuses on restoring proper joint mechanics of the spine. Often, when a vertebrae doesn’t move as well as it should (is sublimated), the end result is the the bone and surrounding tissue structures put pressure on the nerves and spinal cord exiting at the same level.

Over time, as there is lack of motion in the spine, the disc spaces between the bones start to decrease. As the discs decrease, arthritis sets in to stabilize that area, which complicates things for people who are already susceptible to spinal stenosis. A chiropractic adjustment balances out the nervous system, gets the joints moving again, and often times leads to a reduction in the symptoms experienced by spinal stenosis. Utilizing flexion-based exercise programs along with the chiropractic adjustment has also been utilized successfully.

Therapeutic exercises also need to be prescribed based upon history, physical examination findings, and the patients ability to utilize the program. This is based on co-existing factors such as cardiovascular or pulmonary disease, as well as being sure it does not exacerbate pre existing conditions.

Exercise protocols should be implemented as the following:
I. Stretching exercises
1. Hip flexor stretching
2. Hamstring stretching
3. Lumbar paraspinal stretching

II. Strengthening exercises
1. Abdominal and pelvic floor strengthening: pelvic tilt, bridges, isometric abdominal exercises
2. Gluteal strengthening: bridging, clams, side leg raises and circles

III. Conditioning exercises
1. Inclined treadmill
2. Stationary recumbent bicycle
3. Hydrotherapy (water) exercises

IV. Education in proper posture and body mechanics

Have a great weekend,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Another one of my favourite slow cooker recipes (and a nice alternative to onion soup).

Ingredients
3 leeks (white and light green parts only), halved and thinly sliced crosswise
¼ c butter, melted
2 Tbs chopped fresh thyme
1 Tbs soy sauce
1 Tbs white wine vinegar
1 Tbs Worcestershire sauce
½ tsp each of salt and pepper
1 L ( 4 cups) chicken broth
2 c water
1 baguette, sliced
½ c Gruyere or Swiss cheese, shredded
1 Tbs chopped fresh parsley

Preparation
1. In slow cooker combine leeks, butter, thyme, soy sauce, white wine vinegar, Worcestershire sauce, salt, pepper, broth, and water.
2. cook on slow for 8 hours
3. Slice baguette and place on cookie sheet. Broil, turning once, until golden brown (about 2 minutes).
4. Stir cheese with parsley.
5. Place oven proof bowl on cookie sheet and fill with soup. Add 2 baguette slices and top with cheese. Broil until cheese has melted.

Enjoy with a fresh spring salad.
Serves 8-10

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of Canadian Living

If you have a picky eater or just want to kick cauliflower up a notch, this delicious and nutritious recipe is a MUST!

Ingredients
1 head cauliflower
2 large eggs, beaten
¾ c cheese, grated
½ c panko bread crumbs
1 ½ tsp dried dill weed
salt
olive oil

Preparation
1. Cut cauliflower into pieces and boil until tender, about 10-15 minutes depending on size of head
2. Mash cauliflower while still warm
3. Stir eggs, cheese, panko crumbs, dill, and salt to taste
4. Coat bottom of skillet with olive oil and heat until medium-high
5. Form into patties and place into pan
6. Cook until golden brown, about 4 minutes per side

I make these all the time for my son and he devours them. If you are serving as a side dish for an adult or you have an adventurous child, consider substituting the dill with ½ tsp of cayenne pepper. It adds some heat so it would make a wonderful side dish to a steak.

Enjoy
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Whether looking for something to brighten up your breakfast, after a workout, or just because… these smoothies are sure to quench your thirst and provide you with some well needed nutrients.

Immune Boosting Smoothie
The dark green leafy vegetables and antioxidant rich berries give your body the extra immune kick you’re looking for.

Ingredients
⅔ c almond, skim, or coconut milk
⅓ c frozen mixed berries
⅓ c probiotic vanilla flavoured yogurt
¼ c packed baby spinach
4 frozen peach slices
1 Tbs cashew, almond, or peanut butter
1 tsp agave or liquid honey

Day After Smoothie
After staying out too late, or perhaps having one more cocktail than you intended, this smoothie will help you get back on track.

Ingredients
⅔ c coconut water
½ c frozen mango chunks
half a banana
4 chunks fresh or canned pineapple
¼ c honey flavoured Greek yogurt
¼ tsp freshly grated ginger

Energy Boosting Smoothie
The complex carbohydrates in this smoothie are such to give the extra energy kick you’ll need.

Ingredients
⅔ c frozen blueberries
½ c almond, skim, or coconut milk
⅓ c vanilla flavoured Greek yogurt
half a banana
1 Tbs rolled oats
pinch cinnamon

Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger with this smoothie.

Ingredients
1 banana
¾ c vanilla flavoured Greek yogurt
1 Tbp honey
½ tsp freshly grated ginger

Preparation for all smoothies
Add ingredients to a blender and blend for 20 seconds. Scrape down the sides and blend again for another 15 seconds.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

I receive a great deal  of my cooking inspiration from my Mom. She is always tweaking recipes to make them her own or just coming up with her own creations. This is one of those recipes and it’s great because it can be modified in a number of ways to suite your taste… Want more heat? Add more salsa and decrease the amount of tomatoes or add half of a diced and seeded jalapeño. Don’t like corn? No problem, just omit it. You get the idea…

Ingredients
1 Lb. ground beef or turkey
¼ cup of chopped onion
1 minced garlic clove
1 cup chopped pepper (green, red, yellow or a combination of all 3)
1Tbs. Taco seasoning *
1 cup chunky salsa (your desired heat)
1 can diced tomatoes ( drain and reserve juice) or 2 cups diced fresh tomatoes **
1cup frozen corn
¾ cup instant uncooked rice (Uncle Ben’s (perfection) or Minute Rice)
Water combined with reserved tomato juice to make 1 cup
Crushed taco chips (used as a thin layer)
1 cup of Tex-Mex shredded cheese (plain cheddar would also be fine)
Sour cream (for garnish)

Preparation
1. Brown and drain ground beef.
2. Add onions and garlic and sauté til onions are transparent.
3. Add peppers and sauté for 5 min.
4. Add Taco seasoning. Mix well.
5. Add Salsa, diced tomatoes, rice, corn and the water/juice.  Mix well.
6. Place a layer of crushed Taco chips on the bottom of a 2 ½ qt. casserole dish.
7. Pour ground beef mixture on top.
8. Add another layer of crushed Taco chips.
9. Top with cheese and bake at 350º for about 45 min (until bubbling and cheese has browned on top.)

Serve with a dollop of sour cream.
I served the casserole with a light green salad and some avocado to brighten it up even more.

**if you use fresh tomatoes you will want to increase your liquid by an extra half cup.

Serves 6

*Store bought taco seasoning will work just fine, but if you’re interested in making your own, here’s the recipe:

Taco Seasoning Mix
1 Tbs Chili powder
¼ tsp Garlic powder
¼ tsp onion powder
¼ tsp crushed red pepper
¼ tsp oregano
½ tsp Paprika
1½ tsp Cumin
1 tsp salt
1 tsp pepper

Enjoy and Thanks Mom!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

As a Naturopath working in a busy sports medicine and sports therapy clinic, I see many patients with sore, stiff, achy muscles.  Many patients have been lead to believe that muscle pain and tension are normal facets of aging that should be expected, and that popping over the counter pain relievers is ok in moderation, and necessary to achieve a pain-free existence.

For many of my patients, additional factors contribute to muscle pain and when addressed, impart significant relief.  More often than not, simple nutrient support is required, and often includes vitamin D, B vitamins and Magnesium.  Without sufficient magnesium, muscles are unable to fully relax, lending to chronic muscle tension, trigger points and pain.

When patients explore their own symptoms, they often recognize that other muscles in their body are chronically tight and unable to relax as well, this is where high blood pressure and constipation enter the picture.

Your blood vessels contain smooth muscle that contract and relax, contributing to your body’s intricate ability to control blood pressure.  If your blood vessels aren’t able to full relax due to reduced magnesium, blood pressure goes up.

Similarly, when magnesium stores are low in the muscles of your intestines, constipation ensues as these muscles remain contracted, and are unable to fully relax and function appropriately during bowel movements and normal digestion.

Additional presentations associated with low magnesium include migraine, cluster or tension headaches, insomnia, asthma, arrhythmias, depression, ADHD, premenstrual syndrome and osteoporosis.

Addressing micronutrient deficiencies before they develop into major health concerns is by far the most cost-effective and preventative approach.

Not sure if you are suffering from low magnesium?  

Common signs include tired, stiff muscles, infrequent bowel movements (less than 2 daily), high blood pressure, headaches and difficulty sleeping.

If you’d like to see whether magnesium is a good option, try it! Unless you suffer from diarrhea, kidney disease, or have a sensitivity to magnesium, supplementing is safe in the dosage schedule outlined below:

Take 1 capsule daily, before bed for 3 days. If after 3 days, you aren’t having 2-3 bowel movements daily, increase your dose to 1 capsule 2x daily. Continue to increase your dose in this fashion until you achieve 2-3 bowel movements daily. It is fine to take the magnesium in 3 divided doses over the course of the day, ideally with food. Magnesium capsules are available in doses ranging from 50 mg-1000mg, although lower dosed capsules are the most useful, as they allow the most sensitive dose titration. At Vitality Clinic patients are prescribed NFH Magnesium bisglycinate, containing 150 mg of elemental magnesium.

If you are able to find it, magnesium bisglycinate is the most effective form of oral magnesium when it comes to improving tissue stores. With time, as your magnesium status improves, you’ll likely need to lower your daily dose to avoid loose stools. If you’re unable to find magnesium bisglycinate, magnesium citrate is suitable. However, the body tends to excrete magnesium citrate much more readily.

Additionally, try to increase magnesium containing foods in your diet. Greens such at spinach, kale and collards in addition to beans, nuts and whole grains are good sources. Although increasing dietary magnesium is a great idea, many people find their need to supplement decreases, but is not eliminated entirely.

Correcting low magnesium can be an incredibly simple, yet effective tool in managing a myriad of health concerns. Sore, tired muscles really are the tip of the iceberg!

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

These protein packed bite size morsels are great to have on the go or as an appetizer. Omit the pepperoni and this gluten free quinoa recipe is easily vegetarian as well!

Ingredients
2 cups cooked quinoa
2 large eggs (beaten)
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping

Preparation
1. Preheat oven to 350 degrees.
2. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
4. Bake for 15-20 minutes.

Serves 8 (5 bites per person)

Nutritional Information for 5 bites per MY FITNESS PAL: Calories – 175, Fat – 10g, Protein – 9g, Fiber – 2g, Calcium – 10mg, Carbs – 12g

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of missbefit.tv

Related Recipes:
Quinoa recipes
Healthy Appetizers
Kale, Sweet Potato,  and Quinoa Salad

Need an advantage to help you achieve your New Year’s Goals ?

Acupuncture works to help your body and your mind work to it’s highest potential. There are many points (365 regular points) that each have their own unique properties.

One such point is ShenMen, (Mind Door, Spirit Gate), Heart 7

It is found on the inside of the wrist, in a depression on the baby finger line, close to the small hand bone that you rest your hand on when you are using the mouse.

This is one of the best point to use to calm and regulate the spirit and the mind. When the spirit and the mind loses harmony, there is restlessness which gives way to anxiety, fearfulness, poor memory and concentration as well as poor sleep. This state can make it very difficult for you to assert your will power and overcome certain situations. When your spirit and mind are calm, you feel your power and you know in your heart you are going to accomplish your goal.

So when you are feeling anxious, a little acupressure on this point can help you calm down and carry on.

Have a wonderful day !
Julianne Petersen, RAc
Vancouver Acupuncturist

Along with rotator cuff strains, shoulder impingement is one of the most common injuries to the shoulder. It is often due to repeated irritation or pinching of the biceps brachii or rotator cuff tendons as they pass between the coracoacromial arch and the greater tuberosity of the humerus.

One is at increased risk to sustain an impingement injury if they have one or more of the following:
1. Engagement in repetitive heavy overhead activity- sport related activities (tennis, volleyball, swimming, baseball, and softball), painting, welding, construction, etc
2. Acute rotator cuff strain
3. Age related weakness of rotator cuff
4. Arthritis of the AC joint
5. Inadequate warm up
6. Neck issues

Signs and Symptoms
1. Episodic reoccurrence of shoulder pain- in later stages, the pain may present similar to a toothache and may be worse at night.
2. Increased discomfort when engaging in overhead activities such as sports or work
3. Local tenderness over side (greater tuberosity) and top (acromion) of shoulder
4. Referred pain to lateral deltoid and posteriolateral arm
5. Painful arc during flexion (bring arm forward) especially between 70-120º
6. Painful “catch” above 120º but has full range of motion (ROM) in abduction and flexion
7. Pain placing hand behind head when elbow is near the ear (Apley’s I) or when placing hand to middle of the back when elbow is near waist (Apley’s II)
8. Possible pain and limitations to bicep movement when bicep tendon is involved
9. “Crunching”, “snapping”, or “cracking” sounds are heard with movement

Treatment
Acute
1. Reduce pain and swelling via electrotherapy (IFC, TENS) and hydrotherapy (cryocuff)
2. Spinal adjustments if indicated
3. Nutritional advice: inflammation control and connective tissue support
4. Home care: ice massage and rest

Sub-acute
1. Rehabilitation exercises for strength and stretching (PNF, pendulums, etc)
2. Continue with spinal adjustments
3. Shoulder adjustments
4. Home care: hot and cold transfer, stretch and strength program, implement return to activity regime

Post-acute
1. Continue with shoulder and spinal adjustments
2. Nutritional advice to reduce incidence of re-injury.

If caught early enough, there is a high probability once the issue is resolved there is low risk of re-injury. However, age and lifestyle factors must be be considered.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Looking to spice up your oatmeal? Here’s a healthy and delicious recipe ready to do just that! If you are interested in cutting back your sugars, feel free to decrease the amount of maple syrup or substitute with agave.

Ingredients
2 1/4 cups rolled oats, certified gluten-free if necessary
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/4 teaspoon fine grain sea salt
1 1/2 cups lightly packed shredded carrots
2 1/2 cups unsweetened almond milk (or non-dairy milk of choice)
1/3 cup pure maple syrup
2 teaspoons pure vanilla extract
1 1/2 teaspoons freshly grated ginger (or ½ tsp ground ginger)
1/4 cup raisins, currents, or dried cranberries
1/2 cup chopped walnut, pecan, or almonds

Preparation
1. Preheat oven to 375F and lightly grease a 10-cup/2.5 qt. casserole dish (8″ x 11″ rectangular casserole dish.)
2. In a large bowl, mix together the rolled oats, cinnamon, baking powder, and salt.
3. In a medium bowl, whisk together the wet ingredients: shredded carrot, almond milk, maple syrup, vanilla, and fresh ginger.
4. Add the wet mixture to dry mixture and stir until combined.
5. Pour mixture into prepared dish and smooth out with a spoon. Press down on the oatmeal with a spoon (or your hands) so the oats sink into the milk. Sprinkle on the walnuts and raisins and press down lightly again.
6. Bake, uncovered, for 32-37 minutes (I baked for 35 mins.) until lightly golden along edge. The oatmeal will still look a bit soft or wet in some spots when it comes out of the oven, but it will firm up as it cools.
7. Let cool for about 10 minutes before serving. Garnish with Coconut Whipped Cream, a drizzle of maple syrup, or some non-dairy yogurt. When the baked oatmeal is fully cool, it will firm up enough to be sliced into squares.

If you have leftovers, they should keep for 3 days in the fridge or up to 2 weeks in the freezer. Enjoy it warm, at room temp, or chilled straight from the fridge.

Serves 8

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*Recipe courtesy of Oh She Glows

This slow cooker vegetarian dish is so easy to make. Just combine all the ingredients in the slow cooker and you can forget it for six hours. The added bonus is that it is healthy and delicious as well. The cumin and cayenne give this dish a distinct flavuor and strong aroma while the apricots and raisins added sweetness to it. Overall, this dish is easy to prepare, nutritious, and flavourful.

Ingredients
1 (19oz/550ml) can chickpeas, drained, rinsed, and drained again
1(14oz/398ml) can diced tomatoes
1(14oz/398ml) can tomato sauce
1 cup vegetable stock
2 tablespoons olive oil
1 medium onion, diced
1 medium carrot, cubed
1 small zucchini, cubed
2 garlic cloves, minced
8 to 10 dried apricots, thinly sliced
¼ cup raisins
2 teaspoons grated lemon zest
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
2 tablespoons chopped fresh cilantro or parsley
Salt and freshly ground black pepper

Preparation
1. Combine chickpeas, diced tomatoes, tomato sauce, stock, olive oil, onion, carrot, zucchini, garlic, apricots, raisins, lemon zest, cumin and cayenne in slow cooker.
2. Cover and cook on low setting for 6 hours, or until vegetables are tender. 3. Stir in the cilantro.
4. Season with salt and pepper.

Serve on its own or over a bed of couscous.  Serves 4-6

Enjoy!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Recipe source: Eric Akis as featured in the November 4, 2013 issue of “The Province”

Another super easy, nutritious, and delicious slow cooker meal.

Ingredients
2 lbs boneless, skinless chicken thighs
1 (10 oz) can diced tomatoes
1 Jalapeño, diced*
1 tsp cumin
1 tsp garlic powder
Salt and pepper to taste

Desired tortillas and toppings (cheese, cilantro, lettuce, tomato, lime, sour cream, guacamole etc.)

*if you prefer a milder dish, de-seed the jalapeño prior to dicing it.

Preparation
1.  Place chicken in bottom of slow cooker.
2.  Sprinkle with salt and pepper (a couple pinches of each).
3.  Sprinkle with cumin and garlic powder.
4.  Top with tomatoes and jalapeño.
5.  Cover and cook on LOW for approximately 4-6 hours.
6.  Shred chicken using a forks to the consistency you desire.
7.  Additional salt and pepper to taste.

Serve chicken mixture over tortillas with desired toppings.
Serves 6

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

If you sit for a large portion of your day and you habitually cross your legs one way, BEWARE! First, it can potentially lead to a change in blood pressure and circulation of your lower extremities. Second, it could be exacerbating or creating low back pain due to muscle imbalance and joint misalignments.

When you sit with neutral posture, your trunk weight is evenly distributed between your ischial tuberosities (aka sit bones- the bones you feel right under your gluts when you sit). However, when you sit cross legged the weight resting on your pelvis is confined to just one of the bones. This rotates (twists) your lower spine – a twist your body will compensate for by automatically creating another curve in your back. This places a strain on your pelvis and lower back, stretches the muscles on one side, and ultimately results in abnormal joint mechanics.

In addition, when you sit cross legged the quadratus lumborum muscle (QL) shortens causing an imbalance between the left and right side. Your QL inhabits the space between the bottom rib, the pelvis, and the transverse processes of the first four lumbar vertebrae.  Best known as the ‘hip hiker’ muscle, its primary function is to bring the hip and rib cage closer together (lateral flexion or side bending).

This “hiking” in turn causes your iliopsoas to engage, your pelvis to rotate, and ultimately creates ligament laxity (over stretching of the ligament), once again resulting in abnormal joint mechanics and spinal misalignments.

Low back pain may be caused by a plethora of different reasons. Take preventative measures to ensure your posture while sitting is not contributing to it!

First: Stop crossing your legs and be vigilant about it. An easy way to create a new habit is to put a post-it note on your computer screen that says ‘uncross your legs’ as a reminder. Remember, it takes 21 days to make or break a habit so be consistent and don’t give up.

Second: consider performing the following stretches:
low back stretches
hip opening stretches

Hope this helps!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

There are several types of headaches (in fact, 150 diagnostic headache categories have been established) but this article is only going to cover the ten most common. Remind yourselves that although headaches are common, they are not normal, and often treatment can be just around the corner!

The most common types of headaches are:

1. Tension Headaches: Also called chronic daily headaches or chronic non-progressive headaches, tension headaches are the most common type of headaches among adults and adolescents. These muscle contraction headaches cause mild to moderate pain and come and go over a prolonged period of time. They are usually categorized into episodic or chronic.

Episodic– Generally, episodic headaches occur randomly and are often the result of temporary stress, anxiety, fatigue, or anger. They are what most of us commonly consider “tension-type” headaches. Symptoms include soreness in your temples, a tightening band-like sensation around your head (a “vice-like” ache), a pulling and pressure sensations, and contracting head and neck muscles. This is why most health care practitioners refer to tension-type headaches as “muscle contraction” headaches. Your symptoms may also include tightness in your neck and limited range of motion; only certain positions seem to provide relief. The headache surfaces in your forehead, temples, or the sub-occipital region (back of your head and neck), and often affect both sides of the head.

The best treatment option is to identify stress triggers and construct coping mechanisms. In addition, consider taking natural muscles relaxants (offered by chiropractors at the clinic.) Seeking out chiropractic, massage therapy, and acupuncture treatment is also extremely beneficial and highly recommended. If you ease or eliminate your headache with the aforementioned treatment options, your tension headaches are likely episodic in nature. If, however, you find you are receiving treatment, still feel the need to take OTC medications, and still experience headaches, please speak to your health care practitioner. You may be experiencing chronic tension-type or medication induced headaches; both aggravate and mask other headaches.

Chronic– A tension-type headache that occurs just about every day, and may have been going on for months, is chronic. It is the frequency that distinguishes episodic from chronic headaches.

2. Migraines: These head crushers are caused by inflammation of the blood vessels and arteries that wrap around the brain, which literally squeezes your brain until it hurts. Your body’s nervous system may respond with an exaggerated “fight or flight” response, albeit one that predicts you’ve lost the fight. You may feel nausea, slowed intestinal absorption, increased blood pressure, and heightened sensitivity to sensory stimuli. Because of the slowing down of your digestion process, any pain relief medications (natural or otherwise) aren’t absorbed as quickly, delaying your relief.

Migraines cause moderate to severe throbbing pain, primarily around the temple areas. The agony may last several hours or even days, and usually occur one to four times per month. Some individuals see auras, usually flashes of light that serve as warnings that a migraine is on its way. Migraines are associated with symptoms such as sensitivity to light, noise, or odours; nausea or vomiting; loss of appetite; and stomach upset or abdominal pain. When a child is having a migraine, he or she often looks pale, feels dizzy, has blurred vision, fever, stomach upset, along with the symptoms listed above.

A small percentage of children’s migraines include recurrent (cyclic) gastrointestinal symptoms, vomiting being the most common. Cyclic vomiting means that the symptoms occur on a regular basis — about once a month. These types of migraines are sometimes called abdominal migraines.

Currently, there’s no easy fix for migraines, but a variety of options does exist. Treatments include preventive and curative medicines such as natural anti-inflammatory drugs, IV Therapy, certain chiropractic techniques, IMS,and acupuncture. Although we advocate natural and holistic approaches to treatment, medical options include triptans (drugs that reduce the swelling of blood vessels on the brain), opiates, beta-blockers and antidepressants. People react in different ways to each treatment option, so keep open lines of communication with your health care provider. about what seems to be working (or not working for you). Our objective is to reduce the frequency and intensity of migraine headaches.

Genetics plays a role in migraines and there are some forms of migraines that are associated with inherited abnormalities in certain parts of the brain.

3. Mixed Headache Syndrome: Also called transformed migraines, mixed headache syndrome is a combination of migraine and tension headaches. Both adults and children experience this type of headache. While migraines are usually episodic, sometimes they become regular, unwelcome fixtures in a person’s life. When this happens, these headaches are referred to as transformed or chronic migraines. Overuse of medication may contribute to the ongoing episodes. Unfortunately, the longer you experience periodic migraines, the more likely these headaches will transform into chronic migraines.

One way to prevent them is to maintain a healthy lifestyle (proper exercise and diet) and develop good coping methods for stress in your life. Left unchecked, these difficult-to-treat headaches can cause depression and anxiety over time.

4. Cluster Headaches: This least common, although the most severe, type of primary headache affects more men than women. The pain of a cluster headache is often recurring, excruciating, and may be described as having a burning or piercing quality that is throbbing or constant. The pain is so severe that most cluster headache sufferers cannot sit still and will often pace during an attack. The pain is located behind one eye or in the eye region, without changing sides. Cluster headaches are often accompanied by a watery eye and nasal congestion or a runny nose on the same side of the face as the headache. The term “cluster headache” refers to headaches that have a characteristic grouping of attacks, not the location of the headache. Cluster headaches occur one to three times per day during a cluster period, which may last two weeks to three months. The headaches may disappear completely (go into “remission”) for months or years, only to recur.

The goal of treatment is to decrease the severity of pain, shorten the headache period, and prevent the attacks. If you feel you suffer from cluster headaches and have yet to receive a diagnosis, please seek out professional advise. Naturopathic intervention may provide long term coping mechanisms to alleviate suffering.

5. Sinus Headaches: Sinus headaches are associated with a deep and constant pain in the cheekbones, forehead, or bridge of the nose. The pain usually intensifies with sudden head movement or straining, and usually occurs with other sinus symptoms (such as nasal discharge, feeling of fullness in the ears, fever, and facial swelling.)

Headaches due to sinus infection can be treated using a saline nasal spray, a humidifier or prescription antibiotics (only if a bacterial infection caused the inflammation).

6. Medication Induced (Rebound) Headaches: When aspirin or other OTC analgesics don’t do the trick, many people up the dosage, increase the frequency of their use or turn to stronger prescription painkillers for headache relief. For some people, these analgesics (both OTC and prescription) actually worsen their headaches, leading to greater use of analgesics. This puts them in a downward headache spiral as they continue increasing the use of the very substance that’s worsening their headaches. Culprits include over-the-counter medications like aspirin, acetaminophen (Tylenol), or ibuprofen (Motrin, Advil), as well as prescription drugs. It’s not clear why this is, but researchers speculate frequent analgesic use alters the way certain receptors work in your brain causing it to shift into an excited state, triggering more headaches. Another is that rebound headaches are a symptom of withdrawal as the level of medicine drops in the bloodstream.

Medication-induced headaches often cause pain that’s widespread, or located in different parts of head. However, this type of headache doesn’t bring with it sensitivity to light or other common migraine symptoms. People who experience medication-induced headaches should taper their use of painkillers (after, of course, consulting with their health care practitioner). The unfortunate news is the headache often worsens after coming off painkillers, and can stay quite intense for days or even weeks. However, if you can bear the period of prolonged headache without succumbing to the temptation of taking analgesics, you may find yourself breaking free of this cycle — and these particular type of headaches.

7. Acute Headaches: Seen in children, these are headaches that occur suddenly and for the first time and have symptoms that subside after a relatively short period of time. Acute headaches most commonly result in a visit to the paediatrician’s office and/or the emergency room. If there are no neurological signs or symptoms, the most common cause for acute headaches in children and adolescents is a respiratory or sinus infection.

8. Hormone Headaches: Headaches in women are often associated with changing hormone levels that occur during menstruation, pregnancy, and menopause. Chemically induced hormone changes, such as with birth control pills, also trigger headaches in some women. The days leading up to menstruation are when women are most likely to experience hormone headaches. The amount of estrogen in a woman’s body plummets shortly before menstruation begins, and sometimes this chemical shake-up can trigger a killer headache. Using birth control pills may also trigger them.

Applying a cold compress to your neck and head can help, as does massaging your neck and shoulders. Relief from hormone headaches can also be found by taking natural anti-inflammatory supplements (Nature’s Relief), EPA’s, ground flax seeds, and if severe enough prescriptions as advised by your Naturopath or medical doctor.

9. Chronic Progressive Headaches: Also called traction or inflammatory headaches, chronic progressive headaches get worse and happen more often over time. These are the least common type of headache, accounting for less than 5% of all headaches in adults and less than 2% of all headaches in kids. Chronic progressive headaches may be the result of an illness or disorder of the brain or skull.

10. Organic Headaches: An organic headache is the result of an abnormality in the brain or skull. It can be caused by a benign or malignant brain tumour, a brain aneurysm, hematoma, meningitis, brain abscess, brain infection, cerebral hemorrhage, or encephalitis.

Fortunately, very few headaches (less than 5 percent) are caused by tumours, and not all people with tumours experience headaches. A tumour will cause a headache if it impedes on arterial space, or increases intracranial pressure. If there is a brain tumour, the headache will likely come on suddenly and intensely. It may get progressively worse and can be aggravated by coughing or physical activity.

A good rule of thumb is if you experience a headache “unlike anything you have ever experienced before”, it is of an “extreme and excruciating” nature, and you would describe it as “the most severe headache you have ever experienced”, PLEASE immediately head to the ER and get evaluated. It could potentially save your life!

Other symptoms to tune into that could potentially be red flags: sudden lack of balance or falling, confusion, seizures, difficulty speaking, or inappropriate behaviour (extreme anger, sadness, or euphoria). If these symptoms are left undiagnosed, they can lead to serious consequences.

Enjoy the weekend,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Although curling may be slightly less popular than ice hockey, it is a favourite among many Canadians, young and old. Curling is sometimes viewed as a sport that is also perhaps less strenuous than others but if you curl, whether as a part of a competitive league or just for fun, you know curling is a great source of exercise (especially in the winter months when walking or summer sports may be less desirable.)

Curling actually requires a significant amount of strength, flexibility, and core stability. Along with the physical demand comes mental acuity and motor control as you attempt to be accurate with the weight, distance, and spin of the rock. While throwing the rock, almost every joint in the body is under load, all this while demanding significant range of motion.

Therefore, the most common curling injuries are musculoskeletal in nature and most often affect the back, knees, and shoulder. These injuries are normally the result of movement involving stress on your joints due to the sweeping motion. This stress is really not surprising when you think about the fact that the stones are made of pure granite and can weigh upwards of 20kg.

Tips to avoid curling injuries:

1. Stretching. This can’t be stressed enough. Heading out onto the rink thinking that the sport isn’t difficult and, therefore, stretching isn’t really necessary will cost you in the end.

A. Warm up your quads by placing your foot on a chair so your knee makes a right angle. Hang out there for 5 minutes while drinking your coffee and then repeat on the other side.

B. Stretch your shoulders by doing a cross the body arm pull. Hold for 45 seconds and repeat on the other side.
C. Stretch your forearms by applying light pressure to your hand when it is at 90 degrees to your arm.  

D. Stretch your lower back by bending over at the waist until you feel a stretch in your lower back and hamstrings- you should never feel a pinch or twinge!

2. Learn the proper technique. First-time curlers: this is for you! Watching a curling tournament on the television doesn’t mean you know what you’re doing. Make sure you get some guidance or head out with someone who can give you some specific points to help you form and refine your own stance and procedure.

3. Wear the right equipment. Jeans may be stylish but they don’t belong on the rink. Wear comfortable clothing; something that allows your joints to move freely. And don’t forget gloves!

If you’ve already curled and didn’t realize how hard it can be on your body, we can help! There’s no need to suffer through pain if you’re already dealing with a curling injury.

Consider having an assessment with one of our clinic Chiropractor’s to get your body straightened out! A chiropractor can help adjust and manipulate misaligned joints that are contributing to pain and bring you relief.

Have fun on the rink,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Interested in trying a new recipe this holiday season? This side dish is packed with flavour, is nutrient dense, and hits all the food groups.

Ingredients
3 cups cooked orzo (preferably whole-wheat)
2 cups diced fresh tomatoes
1 (15.5 ounce) can black beans, rinsed and drained
2 cups shredded or slivered provolone cheese, divided
6 scallions, white and green parts, trimmed and minced, divided
1/4 cup sour cream, plus more to serve if desired
1/2 cup heavy cream
1/2 cup chicken or vegetable broth
1 tablespoon pureed chipotle in adobo sauce
coarse or kosher salt and freshly ground pepper to taste
2 large sweet potatoes, very thinly sliced
lime wedges to serve

Preparation
1. Preheat the oven to 400°F. Lightly oil a shallow 2-quart baking dish or spray with nonstick cooking spray.

2. In a large bowl, combine the cooked orzo, tomatoes, black beans, 1 cup provolone, and half the scallions. In a small bowl whisk together the sour cream, heavy cream, broth, pureed chipotles, and salt and pepper. Add the sour cream mixture to the orzo mixture and mix well.

3. Place half of the orzo mixture in the prepared pan, layer over half the sliced sweet potatoes — barely overlapping the edges of the slices — and repeat using the rest of the orzo mixture and the rest of the sweet potatoes. Sprinkle the remaining provolone over the casserole, cover with foil and put in the oven.

4. Bake for 20 minutes, then remove the foil. Continue to bake for a total of 50 to 60 minutes, until browned and bubbly, and until a knife inserted in the casserole slides in easily through the potatoes.

5. Remove from the oven, let sit for 5 minutes, sprinkle the rest of the scallions on top, and serve hot. Serve with lime wedges and pass the additional sour cream, if desired.

Serves 6

Enjoy! Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of ivillage.com

Rates of some types of cancer, autoimmune diseases (like multiple sclerosis and type 1 diabetes), depression, weight gain, fibromyalgia, and osteoporosis are much more common in the Northern hemisphere than they are in equatorial regions. A recent hypothesis (and volumes of research) indicates vitamin D deficiency could be the common thread resulting in these health conditions. As a Vancouverite, it is difficult if near impossible to maintain adequate levels of vitamin D year round, unless you head south on a regular basis.

Vitamin D, or the sunshine vitamin, is one of Canada’s most under recognized nutrient deficiencies despite its recent media attention courtesy of the Canadian government and Vancouver Coastal Health. During summer months, healthy individuals are capable of producing in excess of 10, 000 IUs of vitamin D in 30 minutes of sun exposure. The use of broad-spectrum sunscreen unfortunately diminishes the skin’s ability to produce vitamin D by approximately 90% – pair that with our inability to produce the vitamin during winter months, especially in cloudy cities, and we are left with a widespread deficit and the need to supplement. Although some foods, fatty fish, egg whites and liver in particular, are sources of vitamin D, none have levels adequate to correct winter (or year-round) deficiencies if eaten in moderate amounts.

The Canadian government considers vitamin D levels above 50 nmol/L sufficient for the maintenance of healthy bones. However, much higher levels are considered safe, and many functional medicine experts suggest aiming for blood levels ranging from 100-160 nmol/L. In order to achieve this range, supplementation of 5000-10,000 IUs D3/day may be necessary, depending on your current blood levels. It is important to have regular blood tests and be medically supervised while taking high doses of vitamin D, however supplementing at high levels for up to 6 months is generally considered safe, if a state of deficiency exists. To maintain optimal levels of vitamin D supplementing at a dose of 2000-4000 IU of D3/day is considered safe indefinitely, or until the sun returns!

Keep in mind that supplements should indicate D3, and are most often offered in 1000 IU capsules or drops. Vitamin D2 is still available, but is less potent, and is often the preferred choice of vegetarians, as D3 is typically made from sheep’s wool.

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Who doesn’t love pancakes on a weekend morning? I do and so does my son however, I want to provide him with as many nutrient dense foods as I can. Extremely high in fiber and low in calories, pumpkin packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the SuperFoods list is the synergistic combination of carotenoids.

Having pumpkin pancakes is a great alternative to the usual, and they are just as tasty! The only difference is I find these are not quite as light and fluffy as regular pancakes.

They also make a great side dish if you’re having sausages or a pork chop for dinner.

Ingredients
one 15-ounce can pumpkin
1/2 cup flour
1 egg, beaten
1 tablespoon sugar or agave
1 teaspoon baking powder
¼ teaspoon salt
¼ teaspoon each cinnamon and nutmeg
2 tablespoons butter
2 tablespoons vegetable oil
1 tablespoon sugar and 1/2 teaspoon ground cinnamon- garnish

Preparation
1. In large bowl, combine pumpkin, flour, egg, 1 tablespoon sugar, baking powder and salt.

2. Heat 1 tablespoon butter and 1 tablespoon oil in a large skillet over medium heat. Drop spoonfuls of mixture into pan and lightly flatten with a spatula. Cook until golden, about 4 minutes per side. Cook in two batches.

3.In small bowl, combine remaining sugar with cinnamon and sprinkle over hot fritters before serving.

Makes approximately 12 fritters.

Another alternative is to put the batter into a greased bread pan and bake at 350 for 30 minutes, or until a toothpick comes out clean. The loaf will be fairly dense but it makes for a great and healthy snack.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe adapted from ivillage.com

Winter is here and a large portion of the Lower Mainland population are raising their après drink classes in celebration of the local North Shore mountains, Grouse Mountain and Cypress Mountain, opening up some of the terrain for downhill skiing and snowboarding! Not only are the local mountains open, Whistler Blackcomb has opened up this past weekend and locals and internationals are a buzz in excitement for a hopefully long and prosperous mountain season. The speed and unpredictability of the mountain slopes can result in numerous aches, pains, and serious injuries for skiers and snowboarders. A fall onto any surface from powder to packed snow groomers can result in various areas of discomfort and stiffness. Neck and lower back strains, from mild to severe, are common complaints that can often be put to rest with a few chiropractic appointments. Other common areas that chiropractic and Active Release Therapy (ART) can help with are skiing injuries to the shoulder, thumb, knee, hip, and foot.

Here are a few tips to prevent injuries from occurring in the first place:

Foam rollers and stretching prior to and after hitting the slopes can be great to help loosen up the body but access to a roller and space to do it are not always practical. Grab a lacrosse, ball hockey, or tennis ball and try to dig into those gluts and hips as well as quad and hamstrings. Body weight squats and lunges are highly recommended prior to strapping into skis or a snowboard, as well as jumping down into a downward dog/upward dog routine with a few warrior poses for 3 minutes before hitting the slopes.

Some common winter sport complaints that chiropractic can help rehab and prevent:

Neck and Shoulder:
– whiplash
– cervical strain
– rotator cuff strain
– subacromial impingement
– stiffness between the shoulder blades

Back:
– muscle strains
– disc herniation
– pain with bending over (flexion intolerant low back pain)
– tailbone sensitivity (sacro-iliac joint dysfunction with ligament sprains)

Knee:
– hamstring strains
– meniscus sprain
– patellofemoral pain syndrome

Hip:
– pelvic rotational imbalance
– gluteal strains
– groin pulls
– hip flexor tightness

Wrist and Hand:
– Skiers thumb
– wrist sprain
– joint stiffness
– forearm strain and Tennis Elbow

Interested to find out how chiropractic can enhance your ski season this year by allowing you to spend more enjoyable and pain free days on and off the hill? I will gladly have an in-person or teleconference consultation to discuss how you can benefit from individual treatment plans of chiropractic and myofascial release. Contact us today at 604-687-7678 to discuss your health treatment options and to develop a prevention routine!

Have a great day on the slopes,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

Related Articles:
Stretching For the Slopes

There are countless physical activities out there, but walking has the lowest dropout rate of them all! It’s the simplest positive change you can make to effectively improve your general health.

Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

1. Lubricate joints and increase circulation to muscles- essential for patients who suffer from arthritis, low back pain, or chronic muscle strains
2. Strengthen your bones
3. Reduce the risk of osteoporosis
4. Improve your balance and coordination
5. Maintain a healthy weight
6. Reduce the risk of coronary heart disease
7. Improve blood pressure and blood sugar levels
8. Improve blood lipid profile
9. Maintain body weight and lower the risk of obesity
10. Enhance mental well being
11. Reduce the risk of breast and colon cancer
12. Reduce the risk of non-insulin dependent (type 2) diabetes
13. Elevate your mood

The faster, farther, and more frequently you walk, the greater the benefits.

Consider your technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

1. Your head is up. You’re looking forward, not at the ground.
2. Your neck, shoulders and back are relaxed, not stiffly upright.
3. You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is fantastic and encouraged.
4. Ensure you’re using your core- your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
5. You’re walking smoothly, rolling your foot from heel to toe.
6. Plan your routine

As you start your walking routine, remember to:

Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it’s dark, wear bright colours or reflective tape for visibility.

Choose your course carefully. If you’ll be walking outdoors, avoid paths with tree roots, cracked sidewalks, potholes, low-hanging limbs or uneven turf.

Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

Stretch. Again, you should walk for a few minutes to increase circulation (and warm up the muscles), and then do some light dynamic stretches (kicking heels to your bum, bringing your knee to your chest, etc). After you cool down, gently stretch your muscles as well. When you are calling down, you want to engage in static stretches (holding the position for a period of time versus elongating the muscle through moment).

The rule of thumb is you stretch prior to activity to prevent injury, and you stretch after to promote flexibility.

When to Walk

Getting into the activity habit is easiest if you choose a specific time each day. If you are a morning person, consider walking before you go to work or after the kids are off to school.

Not a morning person? A walk on your lunch break will work up an appetite and help your digestion.

Alternatively, if evening is the best time for you, schedule your walk after dinner and evening chores are completed.

The important thing is to decide on the best time for you and try not to allow other things to get in the way.

Look at your walk as an enjoyable break in your day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Everyone knows I am a stickler for trying to get my patients to eat a well balanced, protein filled breakfast. You need to “break the fast” and ensure you fuel yourself for the day ahead. Here is a easy and nutritious recipe sure to accomplish this!

Pssst- breakfast can also make a great dinner!!

Ingredients
1 bag frozen hash brown potatoes (32 oz) or 4 cups of cooked potatoes, cut into small cubes
1 lb bacon
1 small onion, diced
1 cup (8oz) cheddar cheese, shredded
1/2 red bell pepper, diced
1/2 green bell pepper, diced
12 eggs
1 cup milk (almond milk makes a great substitute)
salt and pepper to taste

Preparation
1. Cook and drain bacon and then cut in to small pieces, (I cook an entire package at once and then place it in a tupperware to use on salads or in dishes such as this.)
2. Add half bag of hash browns to bottom of slow cooker.
3. Add half your bacon, onions, green and red peppers, and cheese.
4. Add remaining hash browns, bacon, onions, peppers, and cheese.
5. In a medium sized bowl beat eggs and milk together.
6. Pour egg mixture over your casserole.
7. Add salt and pepper on top.
8. Cook on Low for 4 hours or warm for 8 hours.

Feel free to add zucchini, mushrooms, or cooked ham to this dish as well.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of cincyshopper.com

This particular core exercise is fantastic for anyone with a disc injury (whether it’s a new injury, a flare up of an old injury, or a previously healed one.)  It is also a great starting point for those just beginning a core program.

Start by lifting one arm and the opposite leg into the air (as seen in the picture to the right.)  Hold for 3 seconds and repeat on the other side.  Pay attention to your breathing- make sure you are not holding you breath!  If you are just starting a core workout routine, stay with doing opposite arm and leg raises.  Repeat each side so you end up doing 5-8 holds per side.  After a few days of doing the arm and leg raises, proceed to step 2.

Now lift just your arms and chest into the air.  Hold for 3 seconds.  Ensure your gluts are as relaxed as possible so you work your back and not the butt!

Finally, lift both arms and legs into the air.  Hold for 3 seconds.

Repeat the cycle 3-5 times.  I would recommend doing this series twice daily.  Please consult with your health care practitioner prior to engaging in these exercise to ensure they are suitable for you.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

I just made these this morning (yes, that is my picture of them ) and there are a few reason I like this recipe. First and foremost, I love the flavours. Secondly, you can substitute and play around with the recipe quite a lot. You can use ½ c applesauce in lieu of one egg, decrease the sugar to ⅓ cup, or use unsweetened coconut to make them a little less like a “mini cake”. Lastly, I actually really like the denseness as I gave it to my son as an indulgence and it didn’t break into a million little pieces when he bit into it.

I bought majority of the dry ingredients (coconut included) in the bulk section so it can be a very cost effective recipe. You only have to buy what you need, especially for ingredients like whole wheat flour. This recipe turned out to be about 26 cents per serving.

Don’t be swayed by the buttermilk either! I buy a one liter carton, divide the contents into four 1 cup portions, and freeze it in ziplock bags! Most recipes ask for one cup portion whether it be this recipe or buttermilk pancakes. Whenever you want to make the recipe, just take it out the night before and let it defrost in the fridge. Voilá! (I also do this for stocks too whether I have made them myself or bought a carton of it.)

Ingredients
3/4 cup all purpose flour
3/4 cup whole wheat flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 heaping cup sugar
1/2 cup sweetened coconut flakes
2 eggs, room temperature
1 cup buttermilk, room temperature
4 tablespoons butter, melted
1/2 teaspoon vanilla
1/4 teaspoon coconut extract
1 cup canned pineapple chunks, drained

Preparation
1. Preheat oven to 350 degrees and put muffins liners in muffin tin.

2. Take out buttermilk and eggs, so they can come to room temperature.

3. In a large bowl, mix together flours, salt, baking powder, sugar, and coconut flakes. Set aside.

4. In a medium-sized bowl, whisk together eggs, buttermilk, butter, vanilla, and coconut extract.

5. Add wet ingredients to dry ingredients and stir until just combined. Don’t over mix or your muffins will be dry.

6. Gently fold pineapple into muffin batter. Again, folding just enough to distribute pineapple bits.

7. Sprinkle top with a little coconut that will toast during baking time.

8. Bake for about 25 minutes or until the tops of the muffins feel set when gently pressed. Cool a few minutes in the tin and then transfer to a wire rack to cool completely.

Serves 12

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of welcome-home-blog.net

I have made this recipe a few times now as it is very flavourful and super EASY!

Ingredients
2 ½-3lbs. pork shoulder, cut into several big chunks
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon dried sage
1/2 cup of fresh squeezed orange juice
1 tablespoon maple syrup (make sure it is 100% pure maple syrup)
1 apple, peeled and chopped

Preparation
1. Rub the pork with the salt, pepper and sage. Place it in the slow cooker. I will often brown mine on the stove top first just to give it a bit more colour, texture and crunch.
2. Add the apples, orange juice and maple syrup.
3. Cook on low for 6 hours.
4. Once cooked, use 2 forks to pull the pork apart.

It pairs well with a herbed quinoa, but I often serve mine on a toasted bun with a side salad.  Ensure it is a dense bun as the pork is juicy!

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of rubiesandradishes.com

A concussion is a traumatic brain injury that alters brain function due to the disruption of the cell membrane of nerve cells. Concussions often result after a blow to the head, but they can also occur when the head, neck, and upper body are violently shaken, such as in a car accident. Historically, people would think of concussions only when there is a loss of consciousness, but most of time there is no loss of consciousness, resulting in undetected concussions. Signs and symptoms include headaches, problems with concentration, memory, balance, pupil changes, nausea, and blurred vision.

Most concussions require rest and time to heal, with a large variance of recovery time between different cases. The best recommendation is to slowly return to sport or physical activity and do not rush back in full force until symptoms are completely gone. Chiropractors are trained to evaluate and recognize concussions as they can go hand in hand with common conditions that people seek chiropractic for: whiplash and sports injuries. During a blow to the head or an accident, it is likely that the cervical spine misaligned and resulted in reduced regular range of motion. This can result in neck, upper back, and shoulder pain that are often present with concussions and can be managed case by case with chiropractic adjustments, joint mobilizations, interferential electric current, and myofascial release technique.

If you or anyone you know “gets their bell rung” or has a known concussion, advise them to stop physical activity and be evaluated by different health professionals, including a chiropractor to help with neck and upper back muscle and joint pain, and tension headaches.

Stay safe,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

If you prefer, substitute 2-1/2 cups rinsed and drained canned red kidney or small red beans for the dried. Increase the water in the chili from 1 cup to 1-1/2 cups if substituting canned beans. Sweet potatoes vary in dryness depending upon their age and type, so in step 4, check the potatoes after 10 minutes. If they seem to be almost tender, don’t cook the full 20 minutes; just skip to the next step and add the spinach and beans.

Ingredients
1 cup dried red kidney beans (8 ounces), rinsed and picked over
1 tablespoon olive oil
1 medium red onion, chopped
2 cloves garlic, minced
1 green bell pepper, cut into 1/2-inch squares
1 pound sweet potatoes, peeled and cut into 1-inch chunks
1-1/2 teaspoons chili powder
1 teaspoon salt
3/4 teaspoon cinnamon
3/4 teaspoon ground coriander
3/4 teaspoon ground cumin
2 cans (8 ounces each) no-salt-added tomato sauce
1 package (10 ounces) frozen chopped spinach
1 package (10 ounces) frozen corn kernels

Preparation
1. In medium saucepan, combine beans and cold water to cover by 2 inches. Bring to a boil and boil 2 minutes. Let stand 1 hour; drain.

2. Return drained beans to saucepan. Add cold water to cover by 2 inches and bring to a boil. Reduce to a simmer, partially cover, and cook 1 hour or until beans are tender. Drain, reserving 1/2 cup bean cooking liquid.

3. Meanwhile, in Dutch oven or flameproof casserole, heat oil over medium-low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is tender. Add bell pepper and cook, stirring frequently, for 5 minutes or until tender.

4. Stir in sweet potatoes, chili powder, salt, cinnamon, coriander, and cumin until coated. Add tomato sauce and 1 cup of water and bring to a boil. Reduce to a simmer, cover, and cook 20 minutes.

5. Stir in spinach, beans, and reserved bean cooking liquid. Return to a boil, reduce to a simmer, cover, and cook 20 minutes longer or until sweet potatoes are tender. Add corn and cook for 5 minutes to heat through.

Nutritional Information Per serving: 453 calories, 5.5g total fat, 0.8g saturated fat, 2.9g monounsaturated fat, 1.2g polyunsaturated fat, 19g dietary fiber, 21g protein, 88g carbohydrate, 0mg cholesterol, 837mg sodium.

Good source of: beta-carotene, fiber, folate, iron, lutein & zeaxanthin, lycopene, magnesium, manganese, niacin, potassium, quercetin, thiamin, riboflavin, vitamin B6, vitamin C, vitamin E. Recipe for eczema.

Enjoy,
The Vitality Clinic Team

As delicious as sugar can be in all of its sneaky forms, it is becoming exceedingly obvious that it is simply not meant to be such a part of our daily diet. There are good natural sugars (lactose as the natural milk sugar, and fructose as the sugar we find in fruits) that are vital to our blood sugar and health if within the recommended daily limits. The refined sugars, also known as crystals that taste good but have lost every bit of their nutritional value, are typically referring to white sugar. ‘Refined’ is referring to the extraction and purification process turning finished sugars into crystals that make it easier to add to foods; making that name brand loaf of bread taste uncharacteristically delicious.

The American Heart Association recommends that added sugar, either in the form of refined sugar or natural sweeteners, make up no more than half of your recommended daily discretionary calorie allowance. Equaling 100 calories per day for women and 150 calories per day for men. Regularly exceeding your daily added sugar limit can contribute to obesity and other chronic diseases, and takes up space in your diet that should be allocated to more nutrient-rich foods.

A quick look at what sugar is doing to our whole system, inside and out!

BRAIN: Sugar can rewire the brain’s pathways. Diets full of processed and sugar-heavy foods can increase the risk of depression by more than half than those who avoid it.

HEART: Sugar inflames the linings of the arteries to the heart, increasing the risk of stroke and heart attacks.

KIDNEYS: Sugar overload can damage the kidney’s filtration system, increasing the chance of developing diabetes. Diabetes is of the main causes of kidney failure.

GENITALS: Excess sugar can impair blood flow, increasing the risk of erectile dysfunction in men and sexual arousal disorder in women.

JOINTS: High-sugar diets pump inflammatory cytokines into your bloodstream, which can aggravate arthritis, causing an increase in pain throughout your body.

SKIN: When sugar is crowding your system, proteins incorporate it as part of their structure, aging skin and causing wrinkles.

All sugar intake- refined, natural, or otherwise- should all be monitored. Although natural sugar is healthier, it still is digested into our bodies and stored as fats that block insulin receptors and can cause blood sugar levels to rise even higher. Lowering your sugar intake only benefits you and your body. You’ll notice a higher energy level that stays constant through the day, a more clear and sharper mind, healthier skin, a better digestive system, and less pain throughout your body.

Have a healthy, happy day!
Caitlyn Fry, RMT

Hockey season is back and in full swing for many of us, be it professionally, minor hockey, or beer leagues across the country. For some, the summer was filled with off ice training and strengthening programs.   This can go a long way for a healthy and productive season, but for most of the amateur recreational players, hitting the ice again this fall means aches, pains, strains, and stiffness anywhere from our low back, hamstrings, groins, or shoulders. American football and the NFL have a strong link with chiropractic care, while the NHL and amateur hockey in Canada and the US would benefit with further uptake of spinal adjustments and myofascial release technique, they lag behind compared to the NFL.

Like football, hockey is such a dynamic contact sport with rotation, cutting, pivots, starts and stops, and sprints; the demand on the back musculature and joints is high, and stabilizing and propelling muscles such as the hamstrings, hip flexors, and gluts can tighten up quick with the high demands placed on ice stability. These tight muscles that attach to your pelvis can quickly lead to an immobile pelvis, resulting in further low back tightness and pain during training and games. The sacro-iliac joints (SI joints), where the tail bone attaches to the hip bone, are a common site of injury in hockey players, with the pain ranging from very acute, to long lasting chronic discomfort. Spinal manipulation, myofascial release (MRT), and glut rehabilitation exercises are often the base of a treatment plan, deviating and tailored for the individual depending on the presenting case.

If you have back pain from hockey, don’t let it linger as it will likely get worse as the season goes on, get it checked out immediately. And like how many NFL players take advantage, regular chiropractic care throughout the season can go a long way to improve flexibility and decrease regular tightness from game day.

Have a great day,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

Related Articles:
Toronto Star article
NFL player helped by Chiropractic care

I get asked all the time: what is the best sleeping position? Usually the best sleeping position is lying on your back! But many people cannot seem to get comfortable or fall asleep while lying flat on their mattress so they end up side lying or face down. With proper support to the neck, lying in a side posture position can be a great choice to complement chiropractic care with ongoing neck stiffness. With adjustments and exercise prescription during the day, and a well rested spine and supporting muscles at night with proper sleeping postures, pillows, and a mattress, you can start looking forward to saying “goodnight to neck pain and stiffness”.

To discuss neck stiffness and sleeping positions, or to discuss low back pain and the best sleeping positions to take stress of the spinal joints and musculature, call us for a consultation. The most optimal sleeping position is different for all body types and differs depending if you are currently in discomfort or if it is for preventative measures!

These 5 tips are taken from an article from Harvard Health Publications:
1. Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.

2. Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment.

3. Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.

4. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.

5. When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Read the full article here

Have a great day and sleep well,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART provider

Related Articles:
Care of Head, Neck, and Upper Back
Neck Pain
Stretches For Nursing Moms
Pillows
Sleeping Positions
A, B, and zzz’s of Sleep
Sleep Hygiene

Having healthy hips is a hard to come by luxury! But with how dependent we are on them as our center of gravity, it’s important to take the time to balance out the hips and all its components. I’ve put together a sequence of stretches and strengthening exercises that take 10-30 minutes, and will leave you with a more lengthened and stabilized pelvis. These pain free, supported exercises can be done 1-2 times a day. You will gain the most benefit if they are done in order, but can certainly be modified to best suit your personal needs.

Supine Twist
Start by lying on your back with the souls of your feet planted parallel on the floor. Push through your heels to move your pelvis to just left of center. Keep both of your shoulders planted firmly and comfortably on the ground as you slowly let your knees fall over to the side. Your hips should be directly in the middle of your shoulders, supporting your lower and mid back.
This is a passive stretch, so just relax into it and use your breath to fall farther into the twist. If your knees don’t reach the floor, you can place a pillow under your knees to avoid any strains. This stretch will be felt in your lower back, around your hip, and possibly across your chest.

You can hold this stretch for up to 3 minutes, but keep in mind that it should remain a pain free stretch without any discomfort or pinching in your lower back or hips.

INHALE: INTO HIPS; EXHALE: RELAX DEEPER INTO THE TWIST; REPEAT ON THE OTHER SIDE.

Figure 4 Stretch
Lie on your back again with you feet planted parallel. Bring the outside of your left ankle and place it above your right knee.

**KEEP YOUR LEFT ANKLE FLEXED THROUGH THE WHOLE STRETCH (this stabilizes and protects your knee from twisting).

Reach through with your hands and grab the front of your right shin. Your hips will come up off the floor, but to increase the stretch you can power your tailbone back down towards the floor. You will feel quite an intense stretch in the outer part of your hip and possibly around towards your tailbone. There should not be any pain in your knee or back, so if you experience any discomfort come out of the stretch until it’s more comfortable. Your breath should anchor directly into the area where you feel the most tension and your exhale will allow you to relax more comfortably into your hip socket.

**Another option is to place your right foot on a wall and letting your arms lay comfortably beside you. This creates a more passive and relaxed position so you can focus more on anchoring your tailbone down. Allow enough space between you and the wall so your lower back is flat on the floor. To increase this stretch variation, push your toes against the wall.

**REMEMBER: keep your left foot flexed at all times to protect the knee.

The figure 4 position should be held for 1-3 minutes. Be patient with you body, if you feel frustrated or anxious while in the stretch, deepen your breathing and try exhaling with a sigh. Before switching to the other side, rock your knees from side to side to allow the connective tissue and muscles to relax. Then repeat everything on the right side!

Bridge Pose: Strengthening Glutes and Core
Lie on your back again, with your feet hips distance apart and planted parallel on the floor. Rest your arms comfortably by your side, and tuck the wings of your shoulder blades under your back to open up the front of your chest.

Root and push through your heels to lift your pelvis up towards the sky. Your pubic bone will tilt towards your chin as your glutes tighten. Your arms can stay beside your body on the ground, or interlaced under your pelvis with your shoulders tucked under your heart.

Inhale: Stretch your chest towards your chin (keeping your neck in a neutral and pain free position with your eyes gazing towards the sky).

Exhale: Push through the heels, firm your glutes and push your pelvis more towards the sky.

This exercise should be held for 3-5 breaths (about 30 seconds). When coming out of the pose, decline one vertebra at a time with your tailbone touching the floor last. Rest with your knees lightly touching at the midline and your hands on your belly for a deep inhale and exhale. *Repeat 2 more times (total of 3 sets).

Low Lunge: Hip Flexor Opener
In this pose the focus is to feel a stretch at the front of your hip and up into your abdomen. Start by coming onto all fours (hands and your knees) and then lunging your right foot forward. Relax your back knee and foot behind you, and sink into your front hip. You can support your torso with your hands planted inside your right foot. Inhale and Exhale deeply, focusing on sinking the pelvis down.

If your left knee is sensitive, place a pillow or towel under the patella for comfort.

Start with your back leg and arms straight. Turn your ribcage towards or away from your front leg, noticing how certain positions can intensify the stretch in your low abdomen.

To increase the stretch further still, lift your left arm up and back on a comfortable angle increasing the length of your left side. Be mindful of your lower back, and if there is any pinching or pain back out of the stretch until it is more comfortable.

Hold for 1-3 minutes (preferably the same amount of time that you used for the figure 4 stretch) and repeat on the other side.

***After the hip flexors have been stretched on both sides perform the laying down side twist to both sides for up to 3 minutes, followed by the bridge pose (holding for 15-30 seconds; 3 sets).

Happy stretching,
Caitlyn Fry
Vancouver Registered Massage Therapist

With the impending weather, here is an easy, make ahead meal.  It’s packed full of protein and it’s also a great recipe to use up the vegetables you still have left in the fridge or pantry.

Ingredients
1 tsp olive oil
¼ cup quinoa (well rinsed)
½ cup carrots, diced 
¼ cup celery, diced
2 tbsp onion, chopped
¼ cup green pepper, diced
2 cloves garlic, chopped
4 cups water
½ cup cabbage, chopped
¼ cup celery, diced
¼ cup green pepper, diced
2 tbsp onion, chopped
1 tsp salt
parsley, chopped

Preparation
1. Sauté quinoa, carrots, celery, onions, green pepper, and garlic in oil until golden brown.
2. Add water and cabbage and bring to a boil.
3. Simmer 20 to 30 minutes or until tender.
4. Season to taste and garnish with parsley.

For variations, try adding some of your other favourite vegetables, chopped and sautéed.

Serves 4 – 6.

Enjoy,
The Vitality Team

Acupuncture and cupping are very powerful treatments to combat the risk of getting a seasonal cold by building up your immune system keep your body strong. For people already suffering from a seasonal cough and cold, acupuncture treatments and cupping will help you recover sooner rather than later so you can get on with your day to day responsibilities.

When the lungs, the sinuses and the stomach are compromised with a non-stop cough, sore throat, runny or stuffy nose, and upset stomach, the whole body is affected. Sometimes people will even throw their backs out while they are coughing (The Chiropractors here at Vitality are fantastic for helping alleviate this!) Lack of sleep from being up coughing, or unable to breath because the sinuses are either running out of control or just plain blocked can run a person down very quickly, making it difficult to recover.

Traditional Chinese Medicine recognizes that each person’s common cold experience is different from another therefore, the treatments are always based on the individual’s specific symptoms.

Traditional cupping treatment is a great way to help clear the lungs of phlegm, open up the airways so the lungs can relax, and allow them to breath more deeply.

Acupuncture treatments will target the person’s organ systems most affected by the cold, to open up the nasal passages, relax the lungs, eliminate the heat from the throat, and calm the stomach.

Always drink a lot of warm to room temperature water when you are dealing with a cold. You may want to drink cold water because your throat is on fire, but drinking cold water will slow your digestion down and thereby keep the bugs inside. Your stomach is the like the cooking pot in the body, if you dump cold things in it, the pot will get cold, and once it gets cold, the cooking stops. You want to keep it warm all the time so it can process all the food and liquids allowing the small intestine to absorb the nutrients and send the waste to the large intestine to be eliminated from your body.

Be proactive to help your body recover so that your body can build itself up again. Sometimes people will feel as though they just get over one cold when another will hit them. Having Acupuncture and Traditional Cupping treatments will help your immune system recover sooner and be stronger.

Have a great day,
Julianne Petersen,
Vancouver Registered Acupuncturist

Related Articles:
Chiropractic and Increased Immunity
Foods to Boost Your Immune System
Strategies To Improve Immune Function

In this take on pesto, pumpkin seeds (which are toasted to bring out their nutlike flavour) replace the traditional pine nuts, and the broth is dairy-free. Porcini mushrooms add a wonderful earthiness and depth of flavour, but you could use a less expensive dried mushroom instead. Most supermarkets carry mushrooms simply labeled “wild mushroom” which would do quite nicely here.

Ingredients
1 cup wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 cup dried porcini mushrooms, coarsely broken up and rinsed
3 cloves garlic, minced
1 1/2 teaspoons salt
1/4 teaspoon thyme
1/8 teaspoon grated nutmeg
2 packages (10 ounces each) frozen chopped spinach
1/4 cup hulled pumpkin seeds
1/2 cup packed fresh basil leaves
2 tablespoons fresh lemon juice

Preparation
1. In Dutch oven or flameproof casserole, combine 6 cups water, wild rice, onion, carrot, dried porcini, garlic, salt, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through.
2. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 cup of water. Pureé until smooth. Pour pesto into small bowl and set aside.
3. Spoon 1 cup of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir pureed soup and pesto into soup remaining in Dutch oven.

Nutritional Information Per serving: 286 calories, 5.4g total fat, 1g saturated fat, 1.5g monounsaturated fat, 2.5g polyunsaturated fat, 10g dietary fiber, 16g protein, 49g carbohydrate, 0mg cholesterol, 995mg sodium. Good source of: beta-carotene, fiber, folate, iron, magnesium, potassium, riboflavin, vitamin B6, vitamin C, zinc. Recipe for eczema.

Enjoy,
The Vitality Team

Regardless of any injuries, I always recommend to my chiropractor and sports therapy patients to implement closed kinetic chain exercises.  This refers to having your feet firmly planted on a surface, whether it be the machine platform when doing a leg press or keeping both feet on the ground when doing lunges.   The reason I advocate not doing walking lunges or leg curls is when you aren’t firmly planted, your muscles can fire incorrectly causing muscular and joint imbalances.

When performing a reverse lunge, as demonstrated in the picture to the right, knee to ankle position is imperative to ensure proper technique and prevent injuries to ankle, knees, hips, and lower back.

I usually ask patients to start out in the position with their knee on the ground.  Once established, they then raise their knee off the ground and perform the lunge.  The back heel always remains raised off the ground and the weight should be dispersed through the front heel.

Ideally, you should do approximately 15-20 per side, switch legs, and repeat.

Please do not perform this exercise if you have an acute injury to your lower body.  Seek out an assessment and treatment before engaging in any exercise involving your ankles, knees, hips, or lower back.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

This is a great recipe if having friends over and you want minimal preparation.  As most of my recipes are… it’s quick, easy, and delicious.

Ingredients
1/2 cup pecan halves
1/4 cup butter, divided
4 (1 1/4 pounds) chicken cutlets or thighs
1 teaspoon salt
1/2 teaspoon pepper
3 tablespoons all-purpose flour (regular, coconut, or almond)
3 tablespoons olive oil
1/2 cup chicken broth
1 tablespoon brown sugar
2 tablespoons cider vinegar
1/2 teaspoon dried thyme
Garnish of fresh thyme

Preparation
1. Heat pecans and 2 Tbsp. butter in a large nonstick skillet over medium-low heat, stirring often, 2 to 3 minutes or until toasted and fragrant. Remove from skillet.

2. Sprinkle chicken with salt and pepper. Dredge in flour.

3. Cook chicken in hot oil in skillet over medium heat 3-4 minutes on each side or until golden brown and done. If you are using chicken thighs, you will need to increase cooking time to roughly 6-7 minutes per side.  Transfer to a serving platter. Top with pecans.

4. Add chicken broth to skillet, and cook 2 minutes, stirring to loosen particles from bottom of skillet. Add brown sugar, vinegar, and dried thyme, and cook 3 to 4 minutes or until sugar is melted and sauce is slightly thickened. Whisk in remaining 2 Tbsp. butter. Serve sauce over chicken.

5. Garnish, if desired.

Serves 4.

Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

*recipe courtesy of www.myrecipes.com

If you’ve had your fill of turkey and dressing for awhile here is a great recipe to transport you back to those hot days of summer.

Ingredients
4 halibut fillets of 6 oz (150 g)
1 small onion, chopped
5 teaspoons (25 mL) extra virgin olive oil
1 can white kidney beans (19 oz/540 mL), rinsed and drained
3 tablespoons (45 mL) fresh lemon juice
1/3 cup (75 mL) unsalted fat-free vegetable broth
Salt and freshly ground pepper
1/2 cup (125 mL) chopped fresh parsley
4 cloves garlic, chopped

Preparation
1. Mix together 1 tablespoon/15 mL each of the olive oil and lemon juice and pour over halibut
2. Season with salt and freshly ground pepper. Turn over and let sit for 20 min.
3. In the meantime, heat remaining oil over medium heat in a medium-sized saucepan; add garlic and onion and sauté for 8-10 min., until soft.
4. Add beans, remaining lemon juice, vegetable broth and 1/4 cup chopped parsley.
5. Simmer over low heat for 10 min., slightly mashing beans while occasionally stirring.
6. Season with salt and freshly ground pepper.
7. Keep warm until ready to serve.
8. While beans are cooking, cook halibut in a preheated grill until cooked through, about 10 minutes per inch/2.5 cm of thickness.

To serve, place a mound of the bean mixture on a plate. Place halibut on top and serve garnished with chopped fresh parsley.

Serves 4.
Enjoy,
The Vitality Team

Everyday in my chiropractor and sports based practice I offer home care advice in the form of stretches, strengthening exercises, and hydrotherapy.

Here is my criteria and reference guide for hydrotherapy use:

Ice pack– 10 minutes on, 30 minutes off. Repeat as necessary.

Ice massage– Using an ice cube, continually move it around the area for approximately 4½ minutes. NEVER leave the ice cube on an area without moving it around or you will burn your skin. Do not engage in any activity using the affected area for at least 20 minutes post ice massage. Repeat the ice massage at least twice daily.

Heat- 20 minutes on, 20 minutes off. Repeat as necessary. Moist heat is always the best option (wrap a heat back around a moist, warm towel)

Contrast Therapy– 3 minutes of heat, followed immediately by an ice pack for 2 minutes. Repeat until the total time allocated is 15 minutes.

If the area is swollen or bruised, and the injury just happened, always refer to ice. If the area is a muscle (low back, quad, hamstring, bicep, etc), an ice pack is best. If the area is a joint (knee, ankle, shoulder, SI joint, etc), ice massage is best. The rationale behind this option is you are trying to reduce inflammation by applying ice to the area. Muscles have more blood supply than connective tissue (tendons, ligaments, or capsules) so an ice pack is sufficient to decrease the size of the blood vessels and redirect the inflammation away from the site. In order to create the same effect in the joint or connective tissue, ice massage is necessary.

Another way to determine whether to use ice, heat, or contrast is to consider how you would describe the injury or area affected.

1. If you describe the affected area as “tight or stiff” ONLY (no pain or discomfort), heat is indicated.
2. If you describe the area as “sharp, twingey, throbbing, or swollen,” ice or ice massage is indicated.
3. If you describe the area as “sore, achy, throbbing, burning, painful, and any of the above descriptors, contrast is indicated.

If you have no pain or discomfort and simply want to encourage increased flexibility of a muscle, consider applying heat to the area for 10-15 minutes. Perform your stretches immediately after.

Please note the above is meant as a general guideline! I still advocate seeking out professional advise if you have sustained an injury.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Related Articles:
Epsom Salt Soaks
Contrast Showers

A stress fracture is a partial to complete hairline break in a bone, without displacement, due to repeated trauma and with no history of overt trauma.

The bones most commonly affected are:
1. Metatarsals (foot bones)- especially the second one
2. Tibia (shin)
– upper shaft more common in dancers and gymnasts
– lower shaft- more common in runners
3. Fibula- lower 1/3rd above lateral malleolus
4. Calcaneus (heel)

Metatarsal Stress fracture
1. Usually a result of repetitive microtrauma (overuse) from jumping, marching, running, dancing.
2. Bone deformity causing a weight transfer through the bones of the foot
3. Biomechanical faults creating an increased pronation of the foot or foot slap
4. Osteoporosis- women who do not have a regular or any cycle are at an increased risk.

Tibial Stress Fracture
1. Often preceded by “shin splints”
2. Biomechanical faults creating an increased pronation of the foot or foot slap
3. Overuse
4. Osteoporosis- women who do not have a regular or any cycle are at an increased risk.

Generally, patients present with acute pain but they can not determine what initiated the pain. The pain increases in its severity quite abruptly and decreases with rest.

As mentioned, stress fractures often result as an overuse injury in runners, dancers, gymnasts, or athletes involved in jumping or running. Often the athlete engages in impact on hard or uneven surfaces, increases mileage quickly, has a change in routine, or has poor footwear (or none at all.)

Prevention is key!
1. Warm up the lower leg muscles sufficiently
2. Ensure you’re wearing proper footwear whenever possible
3. Gradually increase the mileage or intensity of your training

Treatment
A. Acute
1. RICE (ice massage)
2. Electrotherapy to decrease inflammation (IFC)
3. Hydrotherapy
4. IV therapy
5. Adjustments to correct biomechanics faults

B. Chronic
1. Adjustments as necessary
2. Modify exercise program
3. Isometric and isotonic rehabilitation exercises
4. Ultrasound
5. Orthotics

Have a great week,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Related Articles:
Running injuries
Plantar Fascitis
Short Leg Syndrome
Shin Splints

By definition, shin splints is a catchall term referring to leg pain brought about by running or jumping.  “Shin splints” in and of itself is not a diagnosis; it is merely a collection of symptoms.

Shins splints fall into three main categories:
1. Strain, tendonitis, or periostitis
2. Stress fracture
3. Compartment syndrome

The most common cause of shin (leg) pain is medial tibia stress syndrome (MTSS). It is a strain, tendonitis, and/or periostitis evolving the tibialis posterior and/or soleus.  Most of the pain is localized to the distal 1/3rd of the medial and posterior aspect of the leg.

The second leading cause of shin splints is due to a tibialis anterior strain. The pain is localized to the anterior and lateral aspect of the leg.

As mentioned, shin splints often results as an overuse injury in runners, dancers, gymnasts, or athletes involved in jumping or running. Often the athlete engages in impact on hard or uneven surfaces, increases mileage quickly, has a change in routine, or has poor footwear (or none at all.)

Prevention is key!
1. Warm up the lower leg muscles sufficiently
2. Ensure you’re wearing proper footwear whenever possible
3. Gradually increase the mileage or intensity of your training

Treatment
A. Acute
1. RICE (ice massage)
2. Gentle stretching program
3. Taping the shin
4. Adjustments to foot and back as needed
5. Electrotherapy to decrease inflammation
6. Gentle soft tissue work

B. Chronic
1. Adjustments as necessary
2. Aggressive stretching program
3. Deep tissue massage
4. Modify exercise program
5. Isometric and isotonic rehabilitation exercises
6. Possible compressive sleeve, or continued taping of area
7. Ultrasound

Next in the series: Stress Fracture

Have a great week,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Butternut squash, if it hasn’t already been a classic Fall menu item, continues to pick up steam as a go to taste for the colder months upon us. The hearty squash is naturally sweet, allowing it to mingle and pair with other flavours from cinnamon, to brown sugar, to thyme and sage. Roasting a butternut squash brings out the best tastes. This quick, easy, creamy (without cream!) soup is the perfect comfort food and can be eaten as a weekend lunch, a post work dinner, or a warm motivational treat after a run in the rain.

Ingredients
1 squash
1 medium yellow onion
2 carrots
2 celery sticks
1 clove garlic
salt and pepper
Olive oil
pinches of thyme and chili flakes
5-7 cups of stock or water and bouillon cube

Preparation
1. Peel squash with a veg peeler. Cut in quarters and scoop out the seeds. Cut the quarters into 1-2 inch pieces, add a pinch of olive oil, salt, and pepper, and roast in the oven for about 45 minutes at 380.

2. Chop 1 medium onion, 2 sticks of celery, and 2 carrots. Sauté in a soup pot until onions are translucent. Season with salt and pepper and add 2 pinches of dried thyme. Chili flakes as well if you have on hand. Add a clove of chopped garlic at the last second before adding the roasted squash. Stir for 30 seconds before adding 5-7 cups of chicken stock, or a half bouillon cube with water. Simmer for 20-40 minutes.

3. An immersion blender, or hand blender, is the best for soups. Pulse for 1 minute until the squash is pureed and now mixed in with the stock, creating a smooth and thick delicious soup. If you don’t have an immersion blender, take a few cups of soup and place in blender and return, to pot, which will thicken up your soup. You can also take a potato masher and break up some of the chunks of squash to smooth out your soup.

Enjoy,
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider

Though we may not talk about it in “polite society”, balance in your bowel is vital to your health. And this doesn’t simply imply taking a trip to the loo.

The balance between the rate you assimilate nutrients (digest your food) and the rate you eliminate toxins from your system (through feces, skin, mucus) is critical. At the root of all mankind’s diseases are two things: nutritional deficiency and excess levels of toxins. With these problems comes excess sodium levels, which can cause a deficiency in potassium, an overburdened liver, a toxic bowel, a sluggish pancreas, and poor functioning of the immune system.

Medical science complicates the issue by offering complex solutions for thousands of different diseases, based on symptoms. Billions of our dollars are spent annually treating the symptoms of these diseases without truly addressing their underlying causes.

“The cell is immortal,” said Nobel Prize winner, Dr. Alexis Carrel, after observing that all living cells produce waste material, which if allowed to accumulate, causes the cell to age and die. If waste is regularly flushed out and the cells are re-hydrated and nourished, they retain their vibrancy indefinitely.

Your Bowel
The large intestine consists of a large membranous tube about five feet in length—the great “sewer” of the body. Nature intends sewage to be removed speedily, but in modern society, this is not always convenient, so people often postpone nature’s calls. This may not seem particularly calamitous, however, making this a habit causes grave consequences. Eventually, the bowel gets tired of calling for attention to the matter, and goes off to attend to its numerous other duties. Our failure to allow the free passage of waste matter from the bowel results in constipation, which is the source of innumerable diseases. The walls of the bowel are often encrusted with impacted waste matter, some of which has been there for many days to create a breeding place for yeast, worms and parasites.

What are the signs of poor bowel function?
Constipation, diarrhoea, gas, bloating, headaches, fever, sore throat, lack of energy, psoriases and eczema, food sensitivities, rectal itching and bleeding, parasites, hemorrhoids, prostate problems, diverticulosis, ulcerative colitis, appendicitis, weight gain, and Crohn’s disease may all indicate poor bowel function.

How do you know if your bowel is functioning properly?
First of all, by being free of any of the above mentioned symptoms. Second, by consistently and effortlessly having two well formed bowel movements per day (morning and afternoon). Still, having one, two, three or even four bowel movements per day is no guarantee your bowel is functioning normally. The reason someone may have so many bowel movements is that their colon has collapsed and broken down to the point where the opening is nothing more than a tiny hole. Such people must have many movements just to get the material through. One autopsy revealed a distended colon nine inches in diameter, yet with a passageway no thicker than a common wood pencil. Another autopsy revealed a colon weighing 44 pounds (due to its contents). These situations are increasingly common and point to the reality that poor elimination is rampant in our society.

Why is the public not informed about bowel health? Why don’t parents teach their children about it?
Much like sex, bowel movements have always been considered a taboo subject. There is no more fundamental programming than that of toilet training. For children, a positive toilet training experience is consistent with reality, because bowel movements do feel good. Parents rarely ask, “How many bowel movements have you had today?” Instead parents rely on their family doctor to educate their children. In the past, medical doctors have scoffed at the notion that two proper bowel movements a day were a sign of good health. Mistakenly, the doctors of our day consider one bowel movement per day or every second day to be within the normal range. Today in Canada, colorectal cancer is the second leading cause of death from cancer in men and the third in woman.  Read more on colorectal statistics here.

What causes poor elimination, bowel pockets and thinning of the intestinal wall?
The above mentioned symptoms are caused by malnutrition, poor digestion and assimilation of nutrients, lack of pure water intake (8 glasses a day), eating late at night, environmental toxins and heavy metals, overuse of antibiotics, parasites, lack of exercise, lack of preventive inner body cleanses and stress-inducing mental attitudes such as resentment and anger.

Can anything be done to bring your system back into balance?
Yes! First, you have to change poor eating habits. Did you know that McDonalds distributes more toys per year than Toys-R-Us, while feeding more than 46 million people a day? This gives you a hint as to why 60 percent of all Americans are overweight. The second thing you can do to regain some balance is to start a good bowel-cleansing program.

What does a good bowel cleansing program consist of?
A good bowel cleansing program should consist of fibre, bulking agents and herbs traditionally used for their laxative, anti fungal and de-worming properties.

How long should someone be on bowel cleansing program?
The optimum guideline would be until they have achieved and maintained two good bowel movements per day. Take your time! It is better to depend on herbal laxatives or bulking agents for a limited time than it is to allow dangerous toxins to remain glued to the bowel wall. In instances of chronic bowel problems, using an herbal maintenance program for a period of six months or so may be necessary, under the direction of a professional practitioner.

What else can be done to improve bowel function?
1. Exercise (i.e. walking, bicycling and squatting).
2. Incorporate potassium and chlorophyll into your system.
3. Take freshly squeezed juices daily (especially carrot with apple and greens).

Whether you’re suffering from a chronic condition or thinking about prevention, consider a coffee enema. Enemas have a long history. Today, coffee enemas and high enemas are part of many well-known holistic clinics around the world.

After achieving better bowel function, what’s next?
The entire intestinal tract now needs to be replenished with probiotics, a combination of beneficial intestinal flora consisting of Lactobacillus acidophilus, Lactobacillus bulgaris, Bifido bacterium bifidum and F.O.S. (fructo-oligosachharides). In your diet, practice the “rainbow approach” and eat a variety of fresh, colourful and organically grown foods: fruits, vegetables, grains, nuts and legumes. For non-vegetarians, eat additional proteins like wild fish (i.e. salmon, anchovies, sardines), organic chicken, game and eggs.

And, of course, in the midst of all the hustle and bustle of life, relax and be open to allowing your body its natural and vital functions. This will also enable you to experience the positive energy you have inside.

References
B. Jehnsen, D.C., N.D. – Tissue Cleansing Through Bowel Management, B. Jensen Enterprises 1981.
W. Walker D.Sc., Colon Health, O’Sullivan Woodside & Company, 1979
W. Walker D.Sc., Fresh Fruit and Vegetable Juices, Norwalk Press, 1970
Radojcic.-Back to Your Health-Easy as One, Two, Three, Sohan Publications, 2004
Max Gerson, M.D., A “Cancer Therapy-Results of 50 Cases” www.gerson.org

Have a great day,
The Vitality Team

Another hearty and delicious fall soup great for any night of the week.

Ingredients
2 cloves garlic, chopped
¼ cup quinoa (well rinsed)
1 tsp olive oil
½ cup carrots, diced
¼ cup celery, diced
¼ cup green pepper, diced
2 tbsp onion, chopped
4 cups water
½ cup cabbage, chopped
1 tsp salt
2 tbsp parsley, chopped

Preparation
1. Sauté quinoa, carrots, celery, onions, green pepper, and garlic in oil until golden brown.
2. Add water and cabbage and bring to a boil.
3. Simmer 20 to 30 minutes or until tender.
4. Season to taste and garnish with parsley.

For variations, try adding some of your other favourite vegetables, chopped, and sautéed.

Serves 4 – 6
Enjoy,
The Vitality Team

Often, individuals are unsure of when to start Chiropractic care once they have been in a motor vehicle accident. This brochure provided by the BCCA may help one decide what steps to take.  After the Crash Brochure

If you have additional questions, or would like to book an appointment, please contact the clinic.
You may also contact the Chiropractors directly if you have any additional questions. [email protected] or [email protected].

Have a great day,
The Vitality Team

The simplest physiological way of turning down the body’s pro-inflammatory prostaglandins and cytokines is by restoring a balance between pro- and anti-inflammatory foods. From a dietary standpoint, this means switching from vegetable oils to extra-virgin olive oil, coconut oil or walnut oil. It also means avoiding most processed (boxed, canned, or frozen) foods, because their makers frequently add omega-6 fatty acids. By eating simple unprocessed foods-such as roasted or grilled pastured meat, a salad, and steamed vegetables-it becomes easier to consume a more balanced ratio of omega-6 and omega-3 fatty acids. Other foods which are pro-inflammatory and should be avoided include peanuts, wheat, red meats, alcohol, the nightshade family (white potatoes, tomatoes, eggplant, tobacco, red and green peppers, paprika), carbonated drinks and fried foods. However, most people have been eating a diet high in omega-6 fatty acids and low in antioxidants for years. Simply restoring a balance is not enough to quickly offset accumulated damage, because the fatty acid composition of the body’s cells reflects their dietary ratios. It’s imperative to increase consumption of anti-inflammatory fatty acids and antioxidants. The take home message in all this is relatively simple: pharmaceutical drugs, while providing rapid relief of symptoms, do not correct the underlying cause of chronic inflammation. The cause is often a diet that’s either unbalanced or lacking in key nutrients. No drug can correct a nutritional deficiency or imbalance. Only nutrients can do that.

 Supplements with Anti-Inflammatory Properties

 Omega-3 essential fatty acids

EPA and DHA are essential building blocks for the body’s anti-inflammatory prostaglandins (e.g., prostaglandin E1) and for turning off Cox-2 and the body’s pro-inflammatory cytokines (IL-1, IL-6, and TNFa). In addition, omega-3 fatty acids block the activity of an enzyme that breaks down joint cartilage.

 Gamma-linolenic acid

Although GLA is an omega-6 fatty acid, it has anti-inflammatory properties. Relatively little GLA is converted to arachidonic acid and prostaglandin E2. Instead, GLA increases production of the anti-inflammatory prostaglandin E1.

 Vitamin E

Although Cox-2 and prostaglandin E2 levels rise with age, animal studies have shown that vitamin E supplements reverse the increase in Cox-2 and prostaglandin E2. Vitamin E also turns off nuclear factor-kB (NF-kB) and activator protein-1 (AP-1), compounds that turn on inflammatory genes. One recent study found that arthritics taking supplements of natural vitamin E (600 mg twice daily) for 12 weeks had their pain reduced by 50%.

 Vitamin C

Long recognized for its anti-inflammatory properties, the effects of vitamin C are enhanced by other nutrients. In a study of people exposed to simulated sunlight, researchers found that vitamin C and E worked synergistically to reduce skin inflammation. In a cell study, Italian researchers noted that quercetin and vitamin C worked together to protect cells from inflammation-induced damage.

 Polyphenols and Flavonoids

The antioxidant polyphenols in green tea have anti-inflammatory properties by inhibiting Cox-2 and TNFa. Genistein inhibits prostaglandin E2 and Cox-2, and quercetin inhibits the activity of inflammation-promoting adhesion; molecules. It’s likely that Pycnogenol, grape seed extract, and other flavonoids work through similar mechanisms.

 St. John’s wort

Better known for its antidepressant effect, this herb also has anti-inflammatory properties. In a laboratory experiment, researchers from the University of Frieburg, Germany found that hypericin, one of the constituents of St. John’s wort, inhibited NF-kB, which activates pro-inflammatory genes.

 Ginger

With a long history as a folk medicine, ginger inhibits Cox-2 and another proinflammatory compound, 5-lipoxygenase. This simple herb and condiment contains almost 500 different compounds, many of which are anti-inflammatory.

 Rosemary

This common kitchen herb is rich in ursolic acid and many of its derivatives. In laboratory experiments, Swedish researchers found that the ursolic acid extract of rosemary was a potent inhibitor of Cox-2 activity.

 Curcumin (Turmeric)

A natural pigment that accounts for the yellow color of the spice turmeric, curcumin is also a powerful antioxidant. A recent cell study by researchers at Cornell University, New York, found that curcumin blocked the activity of Cox-2. The researchers suggested that this property might explain some of the herb’s anticancer effects.

 Cat’s Claw

Known as una de gato and Uncaria tomentosa, this Peruvian herb has a long history as a remedy for inflammatory arthritis. Recent cell-culture and animal experiments at the Albany Medical College, New York, found that cat’s claw inhibited inflammation by blocking the activity of NF-kB.

Have a great day,
The Vitality Team

Conventional Treatments for Inflammation

Cox-2 inhibitor drugs such as Naproxen, Celebrex and Arthrotec, are often prescribed by medical doctors to treat arthritis, inflammation, pain, premenstrual syndrome, and other inflammatory disorders. Cox-2 is short for cyclooxygenase-2, one of the key enzymes that help the body produce inflammatory hormone-like compounds called prostaglandins and cytokines. Cox-2 is essential; without it we wouldn’t be able to fight infections or heal injuries. When the body overproduces Cox-2, the end result is chronic inflammation and pain. The intensive marketing and advertising of Cox-2 inhibitors fails to address why many individuals overproduce the enzyme. Too high of levels of Cox-2 often results from imbalances and deficiencies of certain nutrients. Rather than correct these underlying dietary problems, pharmaceutical Cox-2 inhibitors only mask the most visible symptoms. Relatively minor dietary changes, with the addition of some vitamin and herbal supplements, can help correct the underlying problems.

 Problems with Cox-2 Inhibitor Drugs

For years, people have used nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, to treat the inflammation and pain associated with rheumatoid arthritis and osteoarthritis. NSAIDS ease inflammation by inhibiting the activity of both Cox-2 and Cox-1, the latter an enzyme that helps maintain homeostasis (biological equilibrium) and protect the stomach lining. Because stomach ulcers occur in about 25 percent of NSAID users, pharmaceutical companies worked to develop NSAIDS that blocked only the activity of Cox-2. The idea was that a selective Cox-2 inhibitor would reduce inflammation but not irritate the stomach. Though touted for their relative safety, Cox-2 inhibitors may be far more hazardous than originally believed. While gastrointestinal problems with Cox-2 inhibitors occur less frequently, they can be severe. Just four months after the FDA approved Celebrex, 10 deaths from the drug were reported. One study has even suggested that Cox-2 is important to the gut and healing ulcers, suggesting that pharmaceutical tampering with the enzyme may not be wise.  Additionally, evidence indicates that both classes of Cox inhibitors increase risk of cardiovascular events, although this risk depends on additional cardiovascular risk factors, and frequency of use of NSAIDS and coxibs.

 Inflammation and Nutrition

Nutrients supply the most basic building blocks of the body’s powerful inflammatory compounds. The primary nutrient is linoleic acid, found in many foods but especially concentrated in vegetable oils (e.g., corn, soy, canola and safflower oils). The body converts linoleic acid to the omega-6 family of fatty acids, including arachidonic acid. Cox-2 plays a critical role in converting arachidonic acid to the hormone-like prostaglandin E2 (PGE2) and to the cytokines interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor alpha (TNFa), all of which promote inflammation. Once an infection or injury stimulates production of IL-1 and TNFa, these two pro-inflammatory compounds can further stimulate each other. In addition, These compounds trigger the production of free radicals, which encourage the production of more pro-inflammatory cytokines. The pro-inflammatory reaction essentially feeds on itself, setting the stage for chronic inflammation. Ideally, the body balances these compounds with a group of anti-inflammatory compounds that originate with alpha-linolenic acid, found in cold-water fish, leafy green vegetables, and flaxseed. The body converts alpha-linolenic acid to the omega-3 family of fatty acids, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Much of the problem with inflammatory disorders actually stems from an imbalance in dietary intake of the omega-6 and omega-3 fatty acids and the consequential cascade in pro-inflammatory activity.

A study at the Center for Genetics, Nutrition and Health in Washington, D.C., has shown that people historically consumed roughly equal amounts of the pro-inflammatory omega-6 fatty acids and the anti-inflammatory omega-3 fatty acids. However, over the past 30 years or so, Americans have replaced much of their dietary saturated fat with omega-6 fatty acids. It’s estimated that Americans are now eating 20 times more omega-6s than omega-3s. From a biochemical standpoint, this sets the stage for powerful and chronic pro-inflammatory reactions. In addition to a diet containing too many omega-6 fatty acids, a shortage of nutritional antioxidants, also contributes to chronic inflammation. The pro-inflammatory cytokines, trigger the release of free radicals. A diet rich in antioxidants-found chiefly in vegetables and fruit-can help neutralize these free radicals. But relatively few people-9 to 34%, eat the recommended five daily servings of vegetables and fruit. Excess omega-6 fatty acids, lack of omega-3 fatty acids, and inadequate intake of antioxidants allows the body’s pro-inflammatory reaction to get out of control, leading to chronic inflammation and pain. Inflammation plays a role in a host of diseases, including arthritis, bursitis, tendonitis and most of its diseases. Recent research has pointed to the role of inflammation in heart disease, stroke, and even Alzheimer’s disease. It’s even estimated that chronic inflammation and infection cause about one-third of all cancers.

Next up in the series: How to Reduce Inflammation Naturally

Have a great day,

The Vitality Team

This is a great recipe for all you paleo or gluten free individuals! I pride myself on finding nutritious, delicious, and EASY recipes and this one hits the mark on all 3!

Ingredients
1 package of chicken thighs
1 1/2 cups salsa
1/2 cup gluten-free Worcestershire sauce
3 tsp honey
3 tsp Dijon mustard
1 14 oz can black beans, rinsed and drained (optional)

Preparation
1. Place chicken in the bottom of a crockpot.
2. Whisk remaining ingredients together in a separate bowl and pour over chicken.
3. Cook on low for 8-10 hours.
4. Shred chicken with a fork and serve over quinoa.

*note- the type of salsa you use will completely change your flavour. I typically use a medium fresh salsa but it is entirely up to you.

*recipe courtesy of Paleoonadime.blogspot.ca.

Enjoy,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic

In this final article on sports nutrition, pre and post game nutrition is discussed.

Pre-Game Nutrition
What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. Empty your upper bowel by competition time.

General guidelines
1. Eat a meal high in carbohydrates.
2. Eat solid foods 3-4 hours before events and liquids 2-3 hours before.
3. Choose easily digestible foods (i.e., not fried.)
4. Avoid sugary foods/drinks within one hour of event.
5. Drink enough fluids to ensure hydration (i.e., 500ml of water 1-2 hours before exercise, and an additional 250ml within 15-30 minutes of event.)

Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 125ml of water or dilute sports drink every 10-20 minutes throughout competition.

Carbohydrate Loading
To avoid running out of carbohydrates for energy, some endurance athletes like triathletes, long-distance runners, swimmers, and cyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event. First, exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles.
Then eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15 percent protein) and do little or no exercise starting three days prior to your event. Muscles loaded with unused glycogen will be available to work for longer periods of time.

Post-Exercise Meal (to replenish muscle glycogen)
All athletes know of the importance of the pre-exercise meal. However, what and when you eat following exercise can be just as important. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.

What and when to eat after exercise is a common topic among athletes. The general advice has been to focus on high carbohydrate foods in order to replenish depleted muscle glycogen stores. Research has shown that carbohydrate intake within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau. More recent research has shown that combining protein with carbohydrate in the two-hours post-exercise, nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is four grams of carbohydrate for every one gram of protein. Eating more protein than that however, has a negative impact because it slows rehydration and glycogen replenishment. The study found that athletes who refuelled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only had carbohydrate. Insulin was also highest in those who consumed the carbohydrate and protein drink.

Protein has other important post-exercise qualities. Protein provides the amino acids necessary to rebuild muscle tissue damaged during intense, prolonged exercise. It also increases the absorption of water from the intestines and improves muscle hydration. The amino acids in protein stimulate the immune system, providing you additional resistance to colds and other infections. If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest thus making it easier to get the right ratio and meet the 2-hour window. However, research of the ratio energy drink only yields results in the United States; Accelerade and Powerbar. If you prefer energy gels or other non-protein containing sports drinks, simply add 1 Tbsp of protein powder for every 25 grams of carbohydrate to create the 4:1 ratio.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Eating a balanced diet is another key to sports nutrition. The right combination of fuel (calories) from carbohydrates, proteins, and fats gives you energy for optimal performance.

Carbohydrates
The most important fuel source, carbohydrates come in fruits, vegetables, pastas, breads, cereals, brown rice, and other foods. Carbohydrates should provide about 60-70 percent of daily calories. Your body converts sugars and starches in carbohydrates to energy (glucose) or stores it in the liver and muscle tissues (glycogen), giving you endurance and power for high-intensity, short-duration activities, or non-aerobic activity. If your body runs out of carbohydrate fuel during this type of exercise, it will burn fat and protein for energy, causing your performance level to drop. This can happen if you start exercising without much muscle glycogen, exercise heavily for more than an hour without eating more carbohydrates, do repeated high-intensity, short-duration exercises, or participate in multiple events or training sessions in a single day.

Use a carbohydrate strategy to stay energized and perform at your best
1. Eat carbohydrates for at least several days before exercise/competition, so you start with glycogen-loaded muscles.
2. Eat more carbohydrates during exercise/competition lasting more than an hour to replenish energy and delay fatigue.

Protein
Proteins are derived from meats, fish, poultry, eggs, beans, nuts, dairy products, and other foods. Ideally, protein should provide approximately 12-15 percent of total daily caloric intake. Proteins give your body power to build new tissues and fluids, among other vital functions. Your body cannot store extra protein so it burns it for energy or converts it to fat. The amount of protein an athlete needs depends in part upon level of fitness; exercise type, intensity and duration; total calories; and carbohydrate intake.

Level of fitness
Physically active people require more protein as compared with those who don’t exercise. You also require more when you initiate an exercise program.

Exercise type, intensity, and duration
Endurance athletes often burn protein for fuel, as do body builders and others doing intense, strength-building activities.

Total calories
Your body burns more protein if you don’t consume enough calories to maintain body weight. This can happen if you eat too little or exercise too much.

Carbohydrate intake: Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5 percent of energy. Otherwise, it may supply up to 10 percent.

Fats
Saturated fats are found in animals foods (i.e., meats, eggs, milk, cheese, etc.) and unsaturated fats are found in some vegetable products (i.e., coconut oil, corn oil, etc). To simplify, saturated fats are solid and unsaturated fats are liquid. Fats should provide no more than about 20-30 percent of daily calories. Your body requires a small amount of fat for various critical functions and as an alternative energy source to glucose. Eating too much fat is associated with heart disease, high cholesterol, some cancers, and other major health problems. This can often mean that you don’t consume enough carbohydrates.

How your body uses fat for energy depends upon the intensity and duration of exercise
1. When you rest or exercise at low to moderate intensity, fat is the primary fuel source.
2. As you increase exercise intensity, your body uses more carbohydrates for fuel.
3. If your body uses up its glycogen supply and you keep exercising, your body will burn fat for energy, decreasing exercise intensity.

Which is Better – Carbohydrates or Fats for Exercise?
When it comes to eating for exercise there are several things to consider while meal planning. Carbohydrate, fat, and protein all contribute to the fuel supply needed by working muscles, with carbohydrates and protein providing 4 Calories per gram and fat providing 9 Calories per gram. All nutrients get converted to energy in the form of adenosine triphosphate or ATP. However, each nutrient has unique properties that determine how it gets converted to energy.

Carbohydrate is the main nutrient that fuels exercise of a moderate to high intensity; glycogen for anaerobic and glucose for aerobic exercise. Fat can fuel low intensity exercise for long periods of time (aerobic exercise). Proteins are generally used to maintain and repair body tissues, and are not normally used to power muscle activity. Because the body can not easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. There are three main pathways to convert nutrients to ATP and it is the intensity and duration of the exercise which determines what method gets implemented. The first path only supplies about 10 seconds worth of energy and is used for short bursts of exercise such as a 100 meter sprint. After this, either aerobic or anaerobic metabolism is used to continue to create ATP. Then major difference between aerobic and anaerobic metabolism is the presence of oxygen to create ATP.

Aerobic metabolism requires oxygen to convert nutrients (carbohydrates, fats, and protein) to ATP. Aerobic metabolism is used primarily during endurance activities.

Anaerobic metabolism (glycolysis), creates ATP exclusively from carbohydrates, with lactic acid and muscle pain, burning and fatigue make it impossible to maintain that intensity. During exercise an athlete will move through these metabolic pathways. As exercise begins, ATP is produced via anaerobic metabolism. With an increase in breathing and heart rate there is more oxygen available and aerobic metabolism begins and continues until VO2Max is reached. If VO2Max it surpassed, the body can not deliver oxygen quickly enough to generate ATP and anaerobic metabolism kicks in again. Since this system is short-lived and lactic acid levels rise, the intensity can not be sustained and the athlete will need to decrease intensity to remove lactic acid build-up. being a by-product. As lactic acid builds up in the muscle it causes physical discomfort and pain that limits performance. Anaerobic metabolism produces energy for short, high-intensity bursts of activity lasting no more than several minutes before the lactic acid build-up reaches a threshold.

Next in the series: Pre-game and post game nutrition

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Athletes who want a winning edge require optimal nutrition. When you drink enough water and eat a healthy, well-balanced diet, your body can make energy efficiently and this fuels top performances. You are more capable of making the most of your athletic talents by potentially gaining more strength, power, and endurance when you train. One needs to base their diet on a variety of factors including age, height- weight ratio, and physical condition; and the type of exercise you are doing.

Hydration
Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two liters (eight cups) of water each day; athletes require more. The most important factor in hydration is how much you drink at one time; you may quench your thirst but not sufficiently hydrate your tissues if you drink too much at one time. Maximally, you should drink 500 ml of water per hour to ensure you are hydrating your tissues and maximizing water uptake. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating.

When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat. Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty as thirst is not a reliable way to tell if you need water. You won’t start feeling thirsty until you have already lost about 2 percent of body weight – enough to hinder performance. Interestingly, if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.

Some tips for staying hydrated
1. Drink small amounts of water frequently, rather than large amounts less often.
2. Drink cold beverages to cool your core body temperature and reduce sweating.
3. Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.
4. Pay attention to the amount and colour of your urine. You should excrete a large volume that is nearly colourless. Small amounts or dark coloured urine can indicate dehydration.

Next up in the series: Fuel Sources

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

Concerns about childhood fever arise in part, from the belief that fever is a disease rather than a sign of illness. Viewing fever in this way leads to misconceptions on the part of caregivers regarding its role in illness, which may foster anxiety about its potential harmful effects. Ultimately, concern about fever can lead to excessive monitoring and treatment by both parents and pediatric health-care providers.

What is a fever?
Fever is typically defined as:
Rectal temperature greater than 38° C (100.4° F)
Tympanic temperature greater than 38° C (100.4° F)
Oral temperature greater than 37.8° C (100° F)
Auxillary (armpit) temperature greater than 37.2° C (99° F)

Reasons to not treat fever:
The two main arguments against treating fever are its protective effect and the risk that treatment may obscure diagnostic signs of serious illness.

Fever is a protective mechanism. Research has shown that fever is an adaptive response that has evolved as one of the body’s many mechanisms for fighting infection. Evidence suggests that elevated body temperature enhances various components of the immune system. Fever can retard the growth of bacteria and viruses, increase neutrophil production and T-cell proliferation, and aid the body’s acute phase reaction. Many investigators have found that temperature elevation confers a survival benefit in animals in response to challenges by bacteria, fungi, and viruses. Cold-blooded animals, like lizards, show an increased rate of survival after bacterial challenge when they are allowed to seek out a heat source and raise their body temperature.

Fever reduction may obscure diagnostic signs of severe illness. It was once thought that a poor response to antipyretics (fever reducing agents such as ibuprofen and acetaminophen)  predicted serious illness in febrile infants. However, antipyretics can reduce fever in children with a viral illness as effectively as they do in children with a bacterial illness. Concern has also been raised that reducing fever may hide signs of a serious bacterial illness and delay diagnosis.

Serious bacterial illness such as bacterial meningitis and septicaemia necessitates urgent medical care, as these infections can be fatal within hours.

In addition to fever, children with meningococcal may present with the following symptoms: severe headache, vomiting, rash, sensitivity to light, stiff neck, confusion and lethargy.

Signs in babies include a bulging or tense softspot on their head, a refusal to feed, a high pitched moaning cry when handled, stiff jerky movements, or floppy, lifeless and lethargic in nature.  Babies younger than 3 months often present without fever, so recognizing these signs as early as possible may be lifesaving.

Reasons to treat a fever:
When children are febrile they may complain of pain or appear to be in discomfort. It is not clear whether discomfort such as headache or generalized muscle ache results from fever or the underlying illness. In either case, giving acetaminophen or ibuprofen provides both antipyretic and analgesic effects and helps the child feel better.

An antipyretic may be beneficial in certain disease states. During a febrile illness, a child with cardiovascular disease may increase his oxygen consumption and a child with pulmonary disease may have an increase in carbon dioxide production.  Fluid requirements increase during febrile illness, putting some children at risk of dehydration. Lessening body temperature with an antipyretic helps decrease the fluid requirement to more normal levels and, possibly, reduces the threat of dehydration.  Last, it is often recommended that parents give an antipyretic to a child with a history of febrile seizures at the first sign of illness to prevent a rise in temperature, and therefore a seizure. No evidence supports this practice, however. One study of hospitalized children with febrile seizures found that children who were given acetaminophen every four hours were just as likely to have a second seizure as children who received acetaminophen sporadically.

In healthy children, fever usually develops in response to a viral infection and is generally short-lived and benign. Fever lasting longer than three to five days and fever in children under 3 months of age or children who are immunocompromised by conditions such as sickle cell disease, cancer, or HIV infection are some of the situations that may indicate a more serious bacterial illness necessitating further evaluation and treatment.  Keeping a child calm, comfortable and well hydrated while their body goes through the natural febrile process is the best treatment.

Have a great day,
The Vitality Team