Wow, I can’t believe Vitality Clinic has had it’s doors open for 13 years already! It fills me with immense pride, joy, and gratitude when I think of all the amazing patients, staff, and Practitioners who have walked through these doors.
As a Chiropractor, I love knowing I’m making a difference in someone’s health, but what has me smiling the most at the end of the day is knowing I have had the privilege of being able to share in so many personal and professional accomplishments. I relish in hearing your stories of health, engagements, marriages, births, death, and even divorce because it makes me feel connected to and part of your lives. Thank you SO much for sharing these with me!
Another aspect of what I love about being a Chiropractor and Vitality Clinic’s owner is that every time someone walks through Vitality’s doors, I have the opportunity to learn. I am still continuing to grow as a person, owner, and Practitioner and each new story or experience provides me with additional knowledge to learn from.
I know I speak on behalf of all staff and Practitioners’ at VC when I say we look forward to continuing to provide you with the best possible care we can and wish you much success in 2018.
All the best and see you soon,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
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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
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
Well it’s that time of year again, and everyone is searching out ways to best reach their personal goals. The most common being to lose weight, as we have seen – gyms are busier, and membership sales are at an all-time high! While this comes from a good place, it stems from a place where we feel we are lacking, and as a result we focus on what we don’t like about ourselves and how we would like to improve upon this. While this is a good tactic, it’s really hard to keep to these goals if we are constantly in fear of failure.
Now, if weight loss is your goal for the New Year, fear not there are other ways to do this rather than counting calories, diet products and crazy gym regimes. In this article I am going to focus on the other side of the coin that most people don’t know about, or haven’t researched enough about on their own. Don’t worry; there are lots of actual research articles that support this though. But first I want to tell you to stop counting calories, using diet products, and crazy gym regimes. These are more often than not short lived, and has FAILURE written all over it! The problems with all these are that they are backed by a very powerful emotion GUILT. Another thing to add to the avoid list are DIET FADS – please, please, please stay away from the “latest and greatest” diet/pill fads! If it seems too good to be true – it ALWAYS is!
It’s time to shift your mindset when it comes to “dieting”. By focusing less on fads and more on maintaining a healthy balanced whole foods diet, you’ll impact your ability to lose weight much more effectively, and more importantly install healthy habits that enable you to keep it off!
For sustained weight-loss FOCUS ON these 7 easy tricks
1. Drink water!!!!
As a nutritionist I can’t stress this enough!! So often we confuse thirst with hunger and end up eating, when what we really need is a glass of quality water. Researchers in Germany have also reported that water consumption can increase the rate at which people burn calories – the effects are minor, but it is now proven.
Also focusing on drinking quality water will help by replacing (and thus removing) higher calorie beverages (sodas, juice and fancy flavoured coffees).
2. Reduce your stress
Prolonged chronic stress is one of the greatest causes of weight gain (typically around the abdominal area). Researchers have proven that over-secretion of cortisol (the hormone we produce in response to stress) can cause excess weight gain by:
• Slowing metabolism – the body cannot tell the difference between chronic every day stress and being attacked. When stress is heightened the body shuts down digestion and reproduction – the result is poor metabolism.
• Promotes fat storage – excess secretion of cortisol promotes fat storage. This is the body’s natural instinct because there may be a need to store energy, which means conversion of glucose to fat for long time storage.
3. Get enough sleep
By simple habit, when we are tired we more often than not consume more caffeine and crave sugary snacks for an energy boost. Also when tired, we more often than not skip on exercise and cooking nice healthy meals at home (opting more often than not for unhealthy forms of comfort foods).
A good analogy is to think of sleep as a credit card. As you accumulate debt you pay higher interests – eventually the account simply shuts down until you pay it all off. If you accumulate too much sleep debt, your body eventually crashes.
Sleep is controlled by a small gland, the pineal gland, within the endocrine system, so if the hormone produced by the pineal gland (melatonin) is out of balance – this could promote sleep disturbances. The pineal gland is also seen as the master of the endocrine system, so if this gland is not working properly, it can result in hormonal imbalances seen throughout the whole body.
4. Clean and strength your liver
Do you have stubborn belly fat? It could all be due to an overburdened liver. Our liver is bombarded by thousands of toxins daily. As you age, your liver often becomes overwhelmed because of overuse. This results in these toxins getting stored in our existing fat cells. This stubborn fat is why it becomes difficult to lose weight.
Your liver is also responsible for recycling hormones, so this can cause hormone imbalances that can cause weight-gain and an inability to lose weight. Which brings me to #5 (next)
5. Balance hormones/endocrine system
Hormones play a huge role in how your metabolism functions—how you use food for fuel, whether food gets stored or burned, whether you feel hungry or full, whether you experience cravings or not, your mood, and even your motivation to exercise. All of these can be affecting you in ways that encourage or discourage fat loss.
Common endocrine/hormone disruptors are found on environmental working group website where they highlight the “Top 12 Hormone-Altering Chemicals and How to Avoid Them”.
A common endocrine gland responsible for weight-gain or weight-loss is the thyroid gland. This gland if under-active (hypothyroidism) promotes weight gain, and if overactive (hyperthyroidism) promotes excess weight loss. A simple blood test through your MD may show imbalance, but the healthy range that your doctor uses is very wide, and does not take into account many other factors which could be leading to symptoms related to hypothyroidism. There are other tests that can be performed from your home that can help determine if you do in fact have an under-active thyroid (feel free to email me at [email protected] for further information on this).
6. Balance blood sugar
Many of us have heard of the Glycemic Index when referring to diabetics, but not many of us realize that we would all benefit from considering this in our personal dietary intake. However, a more accurate indicator of the relative glycemic response to dietary carbohydrates is the “Glycemic Load”, which incorporates the relative quality and quantity of carbohydrates in the diet. The concept of glycemic load was developed by scientists to simultaneously describe the quality (glycemic index) and quantity of carbohydrate in a meal or diet. Short-term studies on appetite regulation and weight loss suggest that low glycemic-load diets may be useful in promoting long-term weight loss and decreasing the prevalence of obesity. A recent review of six randomized controlled trials concluded that overweight or obese individuals who followed a low-glycemic index/load diet experienced greater weight loss than individuals on a comparison diet that was either a high-glycemic index diet or an energy-restricted, low-fat diet. So in short monitor the carbohydrates you consume, simply keeping to low glycemic load foods and limiting high glycemic foods can aid greatly in the ability to lose weight. Note: low glycemic load diets also have positive results on reducing ones risk of developing Type 2 Diabetes Mellitus.
7. Food ratios particularly for weight-loss
This is a hard one to nail down because these ratios are so specific to each individual.
It easiest to start with protein, as there is an “ideal range” of what to consume daily. From there we can use percentages based up your protein intake.
Protein: Higher protein intake increases your metabolic rate and is said to satiate persons for longer than the other two macronutrients (fat & carbohydrates). The general idea is to consume 1.0-1.5g/lb of body weight. We should try to have between 10-35% of our daily intake from protein.
Fats: The main thing to focus on for weight loss in particular is that you do not go over 35% of fat in your daily intake. I want to make note that you need fat to function properly as your brain and hormones are made up of fat, and we need fat for so many bodily functions … but I do want you to focus on GOOD FATS, monounsaturated (fats that are generally liquid at room temperature, ex olive oil) and polyunsaturated fats (fats found in fish). Reducing fat too much can have negative effects on your health, and does not aid in weight loss in the long term. Fat has a bad rep, but you should be consuming somewhere between 20-35% of fat daily.
Carbohydrate: DO NOT cut carbohydrate consumption; rather focus on whole food sources for your carbohydrates – not processed carbs. Cut down the white rice, the white bread, all the processed grains as a general blanket statement. Carbohydrates (as glucose) are your initial source for energy – for exercise, but also for every day bodily functions. Ensure lots of vegetables, and some fruit – focusing more on vegetables than fruit (see Point 6 – balancing blood sugar. Fruits in general are higher in on the glycemic scale). Think of your plate as a palate – use lots of colours with your vegetables. Each vitamin is linked to a colour, so more colour means more variety in vitamins. Also a more colourful plate is more appealing and you will enjoy and feel more satisfied when your food looks good. Ideally this should be your highest percent falling at around 45-65%.
For sustained weight-loss AVOID on these 3 myths
1. Low fat diets
Studies have shown that men (and women) who eat diets in which fat is less than 20% of their overall daily intake have significantly lower testosterone levels. This can lead to general fatigue and weight gain. Diets that are low in fat also lead to reduced absorption of fat soluble vitamins (A, D, E & K) resulting in vitamin deficiency.
2. “Fat-free”, “low-fat”, “light”, and “reduced-fat” products.
These products often add sugar, flour, thickeners, and salt to make up for the loss in taste that is associated with a reduction or loss in fat. This means added calories! Cut out the BAD FATS (saturated and trans fats), but keep up the good fats (monounsaturated and polyunsaturated fats). These good fats help in lowering LDL (Low-density-lipoproteins) “bad cholesterol” and raising HDL (High-density-lipoproteins) “good cholesterol” in the blood. HDL is said to clear the bad cholesterol from the blood.
3. Counting Calories
We all have the “calorie in, calorie out” analogy, but counting daily calories is not the way to go about it. Understanding calories and how we utilize them is the key here. Knowing that fat contains 9 calories per 1 gram of fat, both proteins and carbohydrates have 4 calories per gram. This is important when thinking about the ratios of the three macronutrients. Stressing about the actual number is counterproductive as stress makes it hard to lose weight, and counting calories is so closely tied to failure and guilt that I highly recommend against this.
What I think the best New Year’s Resolution is to learn to truly love yourself, FALL IN LOVE WITH YOU. By all means work towards being your healthiest, happiest person, but the most important resolution should be to accept yourself and realize how amazing you really are.
Have a great day,
Karen Tattersall
Registered Holistic Nutritionist
The holidays are upon us! Here are a few things to consider as we head into this jolly time of year.
Weather
1. Wear a scarf to prevent your shoulders from hunching forward or creeping up to your ears.
2. Wear appropriate shoes for the weather- if is is snowing or icy, heels are probably not the best option. The last thing you want to do is take a spill and end up in the chiropractor’s office for the majority of your holidays.
3. Keep an eye on the terrain- look out for icy patches or uneven surfaces which may be covered by leaves or snow.
Travel
1. Plan ahead if you know you are going to be carrying large boxes or heavy luggage. Grab a cart!
2. Lift with caution- use your hips and gluts, not your quads or back.
3. Bring a travel pillow- if you have a C shaped travel pillow and are going to be on a flight where you may fall asleep, consider placing it around the front of your neck so it will catch your head if you begin to nod off.
4. Wear clothes appropriate for the climate. Bring layers if you are going from somewhere warm to somewhere cold and vice versa.
Diet
1. If you want to avoid consuming too many appetizers or dessert treats at your company’s holiday party, consider eating a meal prior to going. This allows you to graze but not overindulge in the sweets or foods you would otherwise avoid.
2. If you have office that receives a large number of chocolates, consider drawing names so each staff has the option of taking them home versus having multiple open boxes lying around. I think we all have the tendency to grab a treat when we walk by them, regardless of whether we actually want them or not.
3. Hydrate! It’s easy to slip out of habits so make sure you continue to drink as much water as you can throughout the holiday season, especially if you will be consuming a cocktail here and there.
Lastly, stick to your workout routine as much as possible.
Have a great day!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Related Articles:
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Ever wondered what oils to use when cooking or making a salad? Here is a fantastic infographic explaining just that, courtesy of the folks over at Lifehacker.com.
Enjoy,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic
]]>From work, to play, to how much milk we put on our cereal, we need to exercise discipline and moderation. This is not some new revelation but it’s worth revisiting, especially when it comes to the foods we eat. I love the old adage “it’s not strong enough until it’s too strong” as it demonstrates how delicate the balancing act in our body really is.
Every second of every day your body is tirelessly working to be as efficient as it can; I suggest we help it out as much as possible. Just like tires or the clutch in your car wear out, things can wear out in your body. The difference is that your body is the only vehicle you will have for life so let’s provide it with as many preventative tools as we can.
I can go into a biochemical spiel about the effects of prostaglandin pathways and homocysteine levels affect inflammation in your body, but I suspect you would prefer a few dietary tips instead.
Anti-Inflammatory Pro-Inflmmatory
EFA’s Red Meats/Fats
Fish Oils Dairy products and Eggs
Vitamin E Peanuts
Bioflavinoids Processed foods/Oils
Vitamin/Mineral Co-Factors Alcohol
Most Fresh Fruits/Vegetables Coffee
Seeds and Sprouts Black Tea
The body’s clean up crew:
Lungs, lymph and kidneys
Liver (antihistamines, C-P450, deconjugation)
Circulating digestive enzymes (proteases)
Anti-oxidant nutrients (Vit A,C,E, Zinc, Selenium, etc).
Articles related to inflammation and/or immunity:
The Anti-Inflammatory Diet
8 Foods to Boost Your Immune System
Strategies to Improve Immune Function
Your Body’s Response to Stress
Cupping
Glucosamine Sulphate
Chiropractic and Immunity
Have a great week,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
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Sometimes a picture is worth a thousand words. I thought they were fitting as it is Labour Day and all.
Enjoy Labour Day!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Most of my patients and staff know I love to cook, and often share recipes. Yesterday I was discussing what I was going to make for dinner and was asked repeatedly to write it out for people. I thought this may be an easier solution…..
Chicken Parmesan*
Cube about 6 bacon strips (lardons)- I buy my bacon slabs and then freeze them in their package. This allows me to easily cut perpendicular to the strip to make easy lardons.
Chop 1 medium onion and 3 garlic cloves
Cube a full chicken breast (both sides)
In a sauté pan on medium heat, add the lardons and crisp them up. Add the onion and garlic to the pan and sauté for about 3 minutes.
Add some red pepper flakes; this completely depends on your individual taste. I add about a tablespoon as I like my food a bit more spicy. Stir it up and the add the cubed chicken.
Cook for approximately 8 minutes (give or take how large you cut the cubes.)
Add a large can of diced tomatoes or about 4 chopped medium fresh tomatoes.
Add salt and pepper to taste.
Simmer until hot.
Pour into an oven friendly dish. Layer with about 8-12 basil leaves, and sprinkle with parmesan cheese. Finally, add a layer of shredded mozzarella cheese and broil until bubbly and golden brown.
This recipe typically serves approximately 4 people and I prefer to serve it in shallow pasta bowls.
Accompany with a side garden salad.
Enjoy,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
*based on a recipe from Rachel Ray
]]>I have been pondering this thought now for a number of years. Actually, 13 to be exact… ever since the government chose to discontinue paramedical services (chiropractic, massage therapy, naturopathy, acupuncture, etc) as part of the Medical Services Plan (MSP). Yes, some patients are eligible to receive MSP premium assistance and I am pleased to offer that option whenever possible. However, the majority of patients walking through our doors pay private fees and are then reimbursed through their extended health plans. I often akin our profession to retail services- we are selling ourselves, our profession, and our belief system, and we have to market ourselves accordingly. We have to ensure that we provide exemplary service or the patient will take their money and go elsewhere.
Yay!!
I am not sad or disappointed by this revelation. In fact, I am delighted by it as it means that we have to work even harder to make sure we provide the best care we possibly can to our patients. And just like retail, you might like the feel of a sweater better in one store than in another – they both offer the same type of sweater, but one is just a little more to your liking.
So what sets me apart from any other Chiropractor? You will NEVER here me say I am better than any other individual is. Not only is that egotistical and unkind, but it’s also completely unethical. Instead, let me offer you some insight into what I do. Then you can make the decision for yourself.
I LOVE what I do. It’s what gets me up in the morning, well aside from my meowing cats and 15 month old son… I have an unyielding passion for my craft that energizes me- it pushes me to want to expand my knowledge base, explore new ideas, and constantly do better. I love that I am able to bear witness to the evolution of so many life events- graduations, marriages, and births. Sure, I adjust almost any body part imaginable, and I rehabilitate almost any injury one can think. It is extremely rewarding to be able to offer this care, but all it takes is for one person in my day to say, “Wow, I feel better,” smile again, or say “What? I had no idea you adjusted ankles. Awesome!” to make me want to come back and do it all over again the next day.
I was taught the same information as any other Chiropractic graduate. Perhaps my brain processes the information differently and my hands feel things differently. Maybe that’s what sets me apart? All I know is that I never want to stop being a Chiropractor.
Have a great day!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
To learn more about myself and the treatments I offer, please peruse through our articles and blogs.
Here are a few of my favourites:
Prairie Dog
4 Stretches for the Lower Back
Upper Body Stretches
Chiropractic is Not All About the “Crunch”
Understanding Coconut Oil
Epsom Salt Soaks
Plantar Fascitis
Industrial Athlete Explained
As with Acupuncture, cupping therapy has been practiced for thousands of years by many peoples of the world.
Cupping therapy uses Acupuncture points and the meridian lines of the body, to place glass cups instead of needles. Most people report feeling relaxed and calm following cupping therapy. It is a safe and relaxing technique that will help you to feel rejuvenated and open.
It is an effective treatment for many ailments from releasing lung congestion from the common cold to relieving muscle pain.
Benefits of Cupping Therapy
1. Enhances function of the lymphatic system, which acts as the body’s garbage collection service.
2. Detoxifies the muscles by promoting blood flow into the muscles to relieve pain.
3. Improves blood and synovial fluid flow in the joints to relieve stiffness.
4. Strengthens the Respiratory System.
5. Relaxes body and the mind so the sympathetic nervous system can rest and repair.
Clarissa Low is classically trained in the art of cupping as well as Acupuncture, but if you are unsure of needles, why not give cupping therapy a try? Call the clinic to book.
Have a great day,
The Vitality Team
]]>Yesterday I posted part 1 of a two part series on boosting your immune system. Read on for part 2.
Get enough sleep
Unfortunately, those of us who regularly get less than 7-8 hours of high-quality sleep per night may be putting our immune systems as risk. High quality sleep includes stage 3 and 4 sleep, or non- REM (rapid eye movement) sleep. This is the deepest sleep we experience, and is associated with low serum cortisol and catecholamine, and high serum growth hormone and prolactin. This type of sleep also appears to promote healthy immune function; T cell extravasion to lymph nodes improves, as does the function of select cytokines that promote the interaction between antigen presenting cells and helper T cells. To put this simply, a lack of sleep can fundamentally alter the delicate balance that exists within the immune system, predisposing one to decreased immune function.
Manage Stress Effectively
Your adrenal glands are endocrine organs that sit above your kidneys and play a pivotal role in stress response. They manufacture and secrete cortisol (among other hormones), an important hormone that regulates the body’s stress response and modulates the immune system. During times of acute stress, cortisol production increases. Immediate effects of cortisol include an increase in anti-inflammatory mediators, a down-regulation of inflammatory proteins, sleeplessness, digestive disturbances and anxiety. As the acute stress response dissipates, cortisol levels drop, allowing the immune system to resume function. Many of us have experienced this – perhaps working hard to meet a deadline, barely sleeping and living on coffee. As soon as the stressful period ends, we get sick! This isn’t because our immune system has given up, it’s actually the opposite; since cortisol depresses the immune system, our bodies puts fighting pathogens on hold. Once we have the time and energy to “be sick” cortisol production drops and our immune system resumes once again, causing those symptoms associated with the common cold or flu.
So how can we manage stress to improve immune function? Firstly, it’s important to avoid periods of prolonged stress. This isn’t always possible, of course, but dealing with stress effectively can help stave off excessive cortisol production and the symptoms associated with it. Meditation, organization and a healthful diet during times of stress can work wonders. Taking a 10 minute walk after work while winding down for the night can help induce relaxation, and prevent excessive cortisol production.
Supplement
If all else fails, supplemental nutrients help to improve immune response, and most have clinical efficacy in reducing duration of upper respiratory tract infection, in addition to preventing recurrence.
Elderberry – Sambucol, an over the counter elderberry syrup, contains a compound called antivirin that prevents many flu viruses from invading other cells. Elderberry also prevents flu virus haemagglutination, thereby inhibiting viral adherence to cell receptors. Anthocyanins within the syrup produce an analgesic effect similar to that observed with standard doses of acetylsalicylic acid. Elderberry has a long tradition of safety in botanical medicine and also tastes great, it’s a great option for kids over 3. Take 1 tspn 3x / day, away from food.
Andrographis – An herb that has a rich history in Ayurvedic medicine, andrographis has numerous health benefits that range from liver protection, to protection of gastric mucosa, to cancer prevention. With respect to cold and flu prevention, andrographis significantly reduces the likelihood of falling ill. In a double blind, placebo controlled clinical trial, researchers found that children who received 200 mg of andrographis extract daily for 3 months, were 2.1 times less likely to miss school due to cold and flu. In adults, the dose is higher, at 2-3 g/day for prevention of cold and flu, and 4-6 g/day to treat acute infection.
Following these lifestyle tips will have you well on your way to feeling great, and preventing illness. It takes time and energy to change your lifestyle, so if you’re already feeling under the weather, try Sambucol or Andrographis, you may be surprised at how quickly you recover!
Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath
In this two part series, we will explore some options to increase immune function. Earlier this month, Dr. Serné posted an article about foods to boost immune function and this article serves as a great adjunct to that.
At its core, immune health is an indication of the overall health of the individual. Many of the lifestyle tips outlined in this article aim to improve general health and wellness, as holistic treatment is the primary goal of Naturopathic medicine.
Eat a whole foods diet
Eating a varied diet consisting of whole, unprocessed foods is essential. Fruits and vegetables contain thousands of different phytochemicals, in addition to essential vitamins and minerals. Well established evidence suggests that deficiencies in certain vitamins may predispose individuals to immune dysfunction – vitamins C, E, A, D and K are prime examples. Mineral deficiencies are also implicated in immune depression, particularly with respect to iron, magnesium, zinc, manganese and selenium. The immune system also requires plenty of protein to function properly. A good rule of thumb is to ensure 25 percent of your plate consists of high quality protein, like pastured meat, fish, eggs, legumes, or organic soy. In addition to fuelling your body with whole, nutrient dense foods, it is important to remember to stay away from processed, additive laden foods and food like products typically high in preservatives, sugar and salt. With respect to immunes function, sugar is particularly infamous. Researchers have observed a decreased in the phagocytic index of neutrophils following ingesting of sugar, w this response was not observed following ingestion of the same amount of starch. The lesson? Skip the sugar and fill your plate with fruits, vegetables and lean protein, especially during cold and flu season.
Identify food sensitivities, and heal your gut
I know you’ve heard this before, but this is an extremely important factor contributing to immune health. Your gut hosts a vast consortium of microorganisms. The type, quantity and distribution of bacteria is directly associated with your diet, and can change quite drastically with changes in diet. Importantly, about 70% of your immune system is housed in your gut, as your gastrointestinal epithelium is home to Peyer’s patches composed of GALT (gut associated lymphatic tissue.) Food sensitivities can cause local inflammation within the gut, which in turn can dampen the immune system’s effectiveness and specificity. When an individual develops a hypersensitivity reaction to one or more foods, IgG immune complexes bind to food antigens, and are removed my macrophages. If macrophages are not able to keep up with the influx of dietary antigens, local inflammation develops, causing damage to gut epithelium. Over time, a syndrome termed intestinal hyperpermeability or “leaky gut” can develop. Systemic reactions such as migraines, joint pain, eczema, fatigue, difficultly concentrating and autoimmune disease may follow. Fortunately, simple blood tests are capable of measuring IgG antibodies – most testing facilities assess 96 common foods. Removing foods that are found to have high levels of circulating IgG often improves systemic symptoms, and decreases intestinal inflammation, leading to a more appropriate immune response. Additionally, a high quality probiotic containing bifido bacterium and lactobacilus, can be helpful in mitigating intestinal inflammation via the restoration of healthy gut bacteria. Additionally, slippery elm, chlorella, and certain amino acids are clinically useful in healing the gastrointestinal lining.
Get active
Your level of physical fitness directly correlates to your likelihood of experiencing seasonal respiratory tract infections. According to researchers from Apalachian State University and the University of North Carolina, those who exercised most (5 or more days of exercise) had a 43% drop in upper respiratory tract infections. Additionally, when those who exercised got sick, their symptoms were about 23% less severe than those who exercised the least. This makes great sense, during exercise, your circulatory system shunts blood throughout your body, improving nutrient delivery and waste removal. Having an efficient circulatory system provides a strong, stable framework upon which your immune system may function efficiently.
Check in tomorrow for Part 2 (This Just in… Sleep is Really Important.)
Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath
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Chiropractic is about encouraging patients to maintain a state of well being, an increased quality of life, and the prevention of disease and symptoms. Recent research (see the article that follows) and case history analysis suggests that vertebral manipulation may have wide-ranging effects. Chiropractic treatments have been found to improve physical symptoms (i.e. numbness, tingling, and pain) and promote stimulation of immune system components. In addition, chiropractic encourages generalized health maintenance through nutritional guidance, stress reduction, and exercise. As a holistic healthcare practitioner, one can ascertain that a primary focus of chiropractic is the maintenance of good health through educating the patient towards an immunopositive lifestyle and the removal of nervous system interference. This is just the tip of what regular chiropractic treatments can offer.
Even though you may not feel sick, your body may be acquiring misalignments of the spine (subluxations) that are interfering with your nervous system and thus your immune system. Regular chiropractic check-ups can help you to maintain a healthy immune system and stave off illnesses or allergies. A chiropractic adjustment will restore the balance of your nervous system and restore the flow of energy and information throughout the body. Think of your immune system much like a garden. If your nerves represent the hose that supplies water to the garden (your immune system) one can appreciate that if you have a kink in the hose, the water will not be able to easily reach the garden and allow it to thrive. Regular chiropractic adjustments will maintain the steady flow of water to the garden, ensuring just the right amount of water gets to the garden at the right time.
The immune system is actually composed of a number of different systems including a variety circulating cells such as neutrophils, lymphocytes, macrophages, eosinophils and basophils, hormonal factors, a number of various immunoglobulin (antibody) factors, etc, etc. The immune system is involved in protecting us from viruses, bacteria, parasites, and toxins.
Allergies are often the result of immune system imbalances. The immune system also protects us from cancer. When the immune system goes haywire it can lead to problems in literally any part of the body. The immune system can even attack our own tissues causing diseases like hypothyroidism, multiple sclerosis and rheumatoid arthritis.
One of the most important studies showing the positive effect chiropractic care can have on the immune system and general health was performed by Ronald Pero, Ph.D., Chief of cancer prevention research at New York’s Preventive Medicine Institute and professor of medicine at New York University. Read more about the results of the Pero Study.
So are you and your children benefiting from regular chiropractic wellness care, even when feeling symptom free?
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
EFT is a scientifically proven technique used to heal emotional issues of disease, and harmonize the body and the mind.
EFT consists of Self Energy Tapping while addressing a;
– Belief (depression, anxiety, poor sleep)
– Physical Manifestation (pain, discomfort, skin reactions)
– Performance Issue
– Goal (school, job, competition)
The points used for tapping are specific Acupuncture points. When you initiate the technique, you will be given a picture of the points to use. They are tapped in a specific sequence while dialoging or speaking the truth about how you feel at that moment in time, moving toward choosing how you would like to feel using a 0-10 grading. With this grading system, ten refers to the most negative of feelings and zero is not feeling that way anymore.
I have used EFT for the past 15 years for all kinds of things that have caused me to have emotional reactions and stress. If you would like to learn to use it, I am happy to help.
If you learn how to use this tool, you will be learning how to give yourself freedom from emotionally triggered suffering.
Enjoy your day,
Julianne Petersen R.Ac.
Following up to a blog written last week on why sitting is the new smoking, we will up the ante and state that vigorous running for 5 minutes per day can significantly improve your health. New research not only has compared people who run versus people who do not run, but they have also compared high volume runners to low volume runners and concluded that there are only a small difference in outcome markers between the groups – the point here is that if you only want to exercise vigorously for 5 minutes per day, you are still gaining huge benefits to your health and wellness. This topic was recently written and posted in the New York Times Well Blog. Check out the full article here
Dr. Tisshaw and Dr. Serné both have experience working directly with athletes and runners to prescreen for faulty movements and injury risk, as well as treating the wear and tear on the feet, knees, hips, and back while pounding the pavement.
Have a great day!
Dr. Lucas Tisshaw
Vancouver Chiropractor and ART Provider
Here are a number of reasons to consider booking an appointment with our Registered Acupuncturist!
Have a great Day,
The Vitality Team
]]>Fresh with the tang of lemon, this soup puts the traditional Greek culinary coupling of spinach and rice to delicious use.
Ingredients
4 cups water
1/2 cup rice, preferably brown
1 medium onion, finely chopped
2 garlic cloves, crushed through a press
1 teaspoon oregano
3/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon grated lemon zest
1 cup shredded carrots
8 cups (loosely packed) stemmed spinach, cut into 1-inch-wide strips
1 whole egg
1 egg white
1/4 cup fresh lemon juice
Preparation
1. In a Dutch oven or flameproof casserole, combine water, rice, onion, garlic, oregano, salt, pepper, and lemon zest. Cover and bring to a boil over high heat. Reduce heat to low and simmer until rice is very tender, 25 to 30 minutes.
2. Stir in carrots and cook five minutes. Stir in spinach and increase heat to medium. Cook uncovered, stirring constantly, just until spinach is wilted, two to three minutes.
3. In a small bowl, whisk together whole egg, egg white and 1 tablespoon water. Whisk in a spoonful of hot soup to warm eggs. Stirring constantly, pour warmed egg mixture into soup. As soon as all of egg has been added, remove soup from heat.
4. Stir in lemon juice and serve hot.
Serve with toasted pita triangles.
Nutritional Information Per serving: 160 calories, 1.9g total fat, 0.5g saturated fat, 0.5g monounsaturated fat, 0.4g polyunsaturated fat, 4.8g dietary fiber, 8g protein, 30g carbohydrate, 53mg cholesterol, 560mg sodium. Good source of: beta-carotene, folate, iron, lutein & zeaxanthin, magnesium, manganese, potassium, quercetin, vitamin C.
Enjoy,
The Vitality Team
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The body has a unique system of detoxification that involves both primary and secondary organs of excretion. The primary organs of excretion include the liver and intestines, the kidneys and the lungs. The major secondary organ of excretion is the skin and when the primary excretion pathways are blocked we can see symptoms such as acne and skin rashes to signify that the secondary means are being used.
The Liver
Most people associate detoxification with the liver and it is true that this organ plays a crucial role in the detoxification of harmful substances. There are two pathways of detoxification in the liver: phase one and phase two:
Phase One
• First step in the breakdown of substances
• The byproducts can sometimes be more harmful than the original substance
• This pathway often produces free radicals which are substaces that damage liver cells
• It requires antioxidants, vitamins, minerals and amino acids for proper functioning
• Lack of antioxidants and excess chemical exposure can cause overload of pathway
• Environmental contaminants in our air, food products, personal care products, and drugs (including alcohol and pharmaceutical), can overload this pathway increasing free radical damage and toxic buildup
• Substances at the end of this phase are still fat soluble and if the system is overloaded or not functioning properly (i.e. deficient in essential vitamins, and antioxidants), toxins will not get eliminated and instead will be stored in fat cells (brain, endocrine glands: testes, ovaries leading to hormonal imbalance)
Phase Two
• Conjugation pathway: liver cells further break down substances (drugs, hormones, toxins) making them water soluble and ready for excretion via the intestines and kidneys
• This pathway also requires antioxidants, vitamins, amino acids for proper functioning
If either phase one or phase two pathway is overloaded, the result is a build up of toxins in the body. These toxins are usually fat soluble and therefore are stored in fatty parts of the body. These areas include the brain (result: depression, anxiety, mental fog), and the endocrine organs (result: hormone imbalance such as infertility, PMS, severe menopausal symptoms, adrenal exhaustion). The build up of toxins is also implicated in cancer.
The Body
Although it is very important to improve and maintain liver function, it is important to realize that detoxification requires a whole body efficient system. As waste accumulates in the body it gets stored in the spaces between cells. In order for our body to work efficiently as a multi system unit there must be communication between each system. As the space fills up between cells, communication becomes increasingly more difficult and the system begins to shut down. In order to maintain proper cell to cell, organ to organ and system to system communication we must continually detoxify. This involves ridding the body cells of stored waste and toxins, reducing toxic exposure via diet and lifestyle choices, and ensuring that all the primary organs of excretion are functioning at optimal capacity. Excretion can be monitored by regular bowel movements, frequent urination, and regular exercise to ensure efficient and optimal lung capacity.
As naturopathic physicians we look at the whole body as a unit that works synergistically to detoxify the body. Detoxification is not a two week diet that cleans us up for the year and gets us on our way until next spring. It’s great to take some time every so often and do a “cleanse” by making some diet and lifestyle changes; however, cleansing and detoxifying are not the same thing. To really detoxify can take months, maybe even years depending on the toxic exposure and accumulation of an individual person. Just think of the number of years you have spent subjecting your body to toxic exposure: pesticides on the foods you eat, pollution in the air around you, drugs, alcohol, caffeine, cigarettes; the list is endless. Having the right guidance and support can make detoxification an efficient and productive process that will get you on your way to optimal health and wellness.
There are many benefits associated with a detoxified body, and conditions that may seem completely unrelated often resolve once the body is cleaned up and the toxins removed from between the cells. Conditions such as acne, headaches, fatigue, premenstrual symptoms, chronic pain, menopause, insomnia, joint pain, digestive disturbance and many more, all benefit from a detoxified body.
To learn more about proper cleansing and detoxification, please consider booking an appointment with Dr. Anstett, Naturopath.
Have a great day,
The Vitality Team
]]>Today feels like a chicken soup kind of day…
Ingredients
1½ cups chicken, cubed
8 cups broth
4 cloves sliced garlic
2 cups each of sliced carrots, celery, onions, peas
1 cup cooked brown rice
1 cup chopped parsley
herbs and seasonings to taste (sage, thyme, marjoram, rosemary, salt, pepper)
Preparation
1. Simmer chicken in water or stock for 40 mins.
2. Add vegetables and rice and simmer for 20 mins.
3. Serve broth and vegetables with chicken meat and top with fresh parsley.
4. Add herbs according to taste.
Serves 10
Enjoy,
The Vitality Team
So often, I hear excuses about why patients aren’t eating breakfast – they aren’t hungry when they wake up, they don’t have time, or they’re trying to lose weight via caloric restriction. Interestingly, evidence suggests that those who regularly eat breakfast consume less throughout the day, and also tend to have a lower body mass index.
In addition to eating breakfast as a general rule, it’s also important to ensure you’re consuming a balanced, protein dense meal. Protein increases satiety (your body’s way of knowing you’re full), and helps balance blood sugar. Eating a breakfast low in protein and high in carbohydrates, can cause an insulin spike and subsequent blood sugar crash mid-morning, creating a situation in which you require a mid-morning snack before lunch.
The reason for this mid-morning blood sugar dip can be described in reference to the glycemic index (GI), or the speed at which carbohydrates are broken down and released into the blood stream as pure glucose.
Pure glucose has a glycemic index of 100. Foods with a GI over 70 are considered high GI, those between 55 and 69 and considered to have an intermediate GI, and foods below 55 are considered to have a low GI.
Typically, refined carbohydrates have a high glycemic index. Lean meats, fruits, vegetables and most nuts and seeds have lower glycemic indexes. This list (click here for link) from Harvard medical school is a good reference, and lists many common foods.
As a general rule, I like to tell patients that 50% of their plate should be composed of non-starchy vegetables, 25% should be protein, and 25% should be carbohydrates (ideally vegetable based) with a low glycemic index. Following this simple rule generally keeps your meal’s GI lower, thereby reducing the likelihood of causing a drop in blood glucose and the need for snack a few hours later.
Instead of reaching for a bagel and jam tomorrow morning, reach instead for an omelette stuffed with fresh vegetables (wake up 10 minutes earlier if necessary!) Your blood sugar and your waistline will thank you!
Enjoy your morning,
Dr. Kaleigh Anstett
Vancouver Naturopath
Why eat seasonally?
Eating seasonally keeps us attuned to the Earth, its elements, the cycles of nature, and what is naturally available for the current climate.
It promotes thinking about gardens and being able to pick our own food.
It’s the most economical diet; you’re not paying top dollar for imported fruits and vegetables .
You are often supporting local growers and therefore your local economy and community .
Less chemicals, preservatives, dyes, and additives used to increase the shelf life of fruits and vegetables and have them appear more ripe .
You are eating the most appropriate foods for natural health ie. in summer foods have a moistening, cooling property to combat summer heat . Summer is the time of growth, activity, and expansion.
The warmth of summer requires both a lighter diet and fresher, higher water content foods. Isn’t it amazing that those are exactly the foods that nature provides at this time!
Raw or cold foods are best digested in the hottest climate and during the hottest time of the day. Heavier, warmer food consumption should be reduced and eaten when it is most cool .
Increased intake of water, herbal teas, and fresh juices are necessary .
Exercise and activity is at its peak and the body will run more efficiently on simpler fuels at this time. Consider slightly reducing the intake of animal proteins and fats.
*visit www.farmfolkcityfolk.ca , www.bcfarmfresh.com, or www.seasonalcornucopia.com for more information
Have a great day,
The Vitality Team
]]>Are you aware our resident Registered Acupuncturist, Julianne, offers laser therapy treatments? Laser light is a great way to enhance any treatment. Research demonstrates laser affects the mitochondria (the cell’s power house) thereby enhancing the production and synthesis of ATP (the cell’s energy.) This allows the body to optimize healing and growth. It does so by “injecting” billions of photons of visible and/or invisible laser light deep into tissue structures. This chemical energy is utilized by the tissue to significantly accelerate the healing process and reduce pain in the body naturally.
Laser therapy can assist with:
age spots,
acne,
skin ulceration,
soft-tissue damage,
sports injuries (sprains, strains, and contusions), and
arthritis pain.
The healing process increases the strength of healed tissue, reduces swelling, increases blood flow, increases lymphatic activity; reduces inflammation, and increases cellular metabolism which speeds up the repair process. The results are accumulative.
Call the clinic to book your treatment today!
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Thank goodness for summer! Vancouver is currently experiencing one of the hottest summers in recent history. In fact, some areas of the lower mainland recently reached temperatures approaching 40⁰ Celsius- that’s HOT. We all realize it’s dangerous to spend too much time in the sun, dehydration and severe sun burns are too often side effects of summer fun. We’d all like to prevent these nasty outcomes, so what’s the best way to do that?
Stay hydrated – and when I say stay hydrated, I mean drink water or coconut water, ideally from a glass or stainless steel container. Please stay away from artificially flavoured neon sports drinks (you know who I’m referring too). As Dr. Serné mentioned in her blog on water, add sliced fruit if you’re not a fan of pure water.
Wear sunscreen – sunscreen with an SPF of at least 15 helps to reduce your risk of sunburn, via UVB exposure. However, keep in mind that many sunscreens with a high SPF will not protect you from UVA rays, which do not cause burns, but contribute to the development of serious skin damage and melanoma – the most deadly skin cancer. The solution? Wear protective clothing, avoid prolonged sun exposure, and wear a broad spectrum sunscreen without common additives like retinyl palmitate, which may promote the development of skin tumours in sun exposed skin (how perfect!) or oxybenzone, a known hormone disruptor. Most commercial sunscreens contain both of these additives. Mineral sunscreens containing zinc oxide or titanium dioxide are a great alternative to traditional sunscreens, and offer broad spectrum UVA/UVB protection. The added bonus? Sun protection starts immediately – no need to wait 30 minutes in the shade.
If you find yourself in the sticky situation of being at the beach without your mineral sunscreen, a traditional sunscreen is better than none at all, but keep in mind it won’t be effective until about 25 minutes post application.For more information, and to see how your sunscreen stacks up, visit the Environmental working groups sun safety page at this link.
Enjoy the outdoors this summer!
Dr. Kaleigh Anstett
Vancouver Naturopath
Having a hard time sleeping with the warmer weather? With hotter nights upon us, many individuals are pulling their fans out of storage. The key to having fans work to their maximal efficiency is dependent on where you position them in the room. A fan should never be pointed directly at you, especially when you are sleeping. This could potentially cool down one side of the body faster than the other, creating imbalances and muscle tension to the joints they attach to. This could ultimately lead to muscle strains and conditions such as torticollis (wry neck).
Cool the air in the room by placing an oscillating fan in the corner of the room, opposite your bed. If you have a ceiling fan, ensure it is not positioned directly over the bed.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Here’s a great salad recipe to either have on it’s own or as a side dish.
Ingredients
2 Cups of Cooked Brown Basmati Rice (sometimes I mix Black and Brown together)
1 1/2 Cups Chopped Celery (not fine, just 1/4 inch square)
1/4 Cup chopped pepper (Red, Yellow and or Orange)
1 Can of Chick Peas (rinsed thoroughly)
1/2 Cup Chopped Green Onions
1/4 Cup Chopped Parsley
3/4 Cup whole Almonds (Lightly Roast in fry pan with Olive oil for a few min)
Dressing
1/3 Cup flax Seed oil OR 1/4 Cup of olive oil
4 Tbsp Tamari (No added salt, wheat free)
1 Tbsp White Vinegar
1/2 tsp. Celery Salt
3 Tbsp Curry Powder
1/2 tsp. Sugar
Garlic Clove (mashed with Black pepper)
Preparation
Mix separately then add the dressing to the rice.
Mix with fork thoroughly.
Refrigerate overnight or at lease 3-4 hours.
Mix again before serving.
Enjoy,
Julianne Petersen,
Vancouver Acupuncturist
Everyone knows yoga is good for the soul, but how great is it to see the studies being done to show what it can scientifically do for the body!
Enjoy the sunshine,
Caitlyn Fry, RMT
]]>(from The Healing Herbs Cookbook, by Pat Crocker)
For best results, sip the tea while relaxing in a warm bath to which a few drops of essential oil of St. John’s Wort has been added.
• 1 cup alfalfa leaves and flowers
• 1 cup chamomile leaves
• ¼ cup dried ginger toot, crushed
• 3 tbsp crushed willow bark (contains salicylic acid, contraindicated for children under 12 and those allergic to ASA)
• 1 tbsp crushed ginger root
Blend ingredients together, store in an airtight jar in a dark, cool place.
To make one cup of tea, pour 1 cup boiling water over 1 tbsp tea blend. Drink while still hot before retiring or just before a time of quiet.
Makes 2 ¼ cups, about 35 cups of tea. Omit willow bark if not available. Helps to reduce swelling, and reduce pain of arthritis.
]]>As a Chiropractor and Sports Therapist, I am asked on an almost daily basis about how much protein one should consume in their diet. The answer is it entirely depends on many variables such as athletic activity, injury response, aesthetic goals, etc, etc. However, I thought I would share this great list of common foods and the amount of protein in each, courtesy of Women’s Health (and yes, this is just a list of foods so men can use it as a guide too! ).
Have a wonderful day!
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
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