Vitality Clinic Blog

Protein, Protein, and more protein

crunch doc — Fri, 24 May 2013 15:11:58 +0000

I am asked on an almost daily basis about how much protein one should consume in their diet. The answer is best addressed in the office as it 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 Serne

Chiropractor and owner of Vitality Clinic

Pregnancy and Chiropractic

Reception — Thu, 23 May 2013 20:31:14 +0000

Given the impending arrival of Dr. Serne's bundle of joy, when I came across this article of course it carried some resonance. Follow the link below to read up on the ways that Chiropractic care could ease or eliminate pain during your term. I have witnessed the benefits first hand!

click here to read article*

Enjoy your day everyone!

Kari Scott- Whyte

Office Assistant

*article written by Melissa A. Bartoszewski

Common Misconceptions about Fertility

crunch doc — Sat, 18 May 2013 16:29:57 +0000

Infertility is on the rise in Canada and many people are asking why. According to research from Assisted Human Reproduction Cananda up to 16 percent of heterosexual couples where the woman is age 18 to 44 are experiencing infertility. Here are some common misconceptions around fertility that might help clear things up:

MISCONCEPTIONS

Misconception No. 1: Infertility is a female problem. Fact: 40 per cent of the time it’s due to the male factor, 40 per cent is due to female and 20 per cent is due to both.

Misconception No. 2: I can wait until I’m 40 to conceive. Look at all the movie stars getting pregnant at 40. Fact: Despite all the stories you’ve heard, fertility declines at a much earlier age than you might think. A healthy woman’s fertility peaks in her mid-20s and starts to decline at about age 27.

Misconception No. 3: Weight doesn’t impact my fertility. Fact: Being too thin or over-exercising can stop ovulation. On the other hand, being overweight can disrupt your hormones and help prevent conception.

Misconception No. 4: Only a woman’s biological clock is ticking. Fact: Recent studies indicate that men may start losing their fertility as early as 35. Over 45, a man may experience a decline in sperm quality, dropping testosterone levels and a diminished libido.

Misconception No. 5: The day I ovulate is the best day to get pregnant. Fact: The best time to have intercourse is just before you ovulate. There’s a slender 12-to-24 hour monthly window when an egg can be fertilized, usually around the middle of your menstrual cycle.

Misconception No. 6: Infertility means we’ll never have a child. Fact: Infertility does not mean sterility. With refined medical treatments, up to 90 per cent of infertile couples become pregnant.

Enjoy your weekend,

Dr. Heidi Rootes

Naturopath

My Running Experience

crunch doc — Sat, 04 May 2013 16:55:01 +0000

Everything hurts; legs, butt, feet, and my lungs are screaming bloody murder at me. My face is bright red, hair wild and matted with sweat, and I’m huffing and puffing like a bull about to charge. That was the picture I painted when I tried the sport of running several years back. I made a classic rookie mistake: too much, too fast. No wonder I hated it so much and, needless to say, gave it up pretty quick.

Fast forward to a couple months ago, looking to keep my cardio up between ball hockey seasons, I decided to give running another go. But this time, I was going to do it right. A downloaded training app in hand, I set out on what has become a very pleasant way to get about 30 minutes of exercise, 3 times a week. I always thought running had to be an all out thing, a mad dash to go faster, faster, faster! But what I’ve come to realize is, what’s the rush? Why can’t I just run for the sheer joy of it? And when you take the pressure off and stop focusing on setting better and longer times and distances, and how so and so can run a mile in this time, it really does become enjoyable. So, by unplugging from the world, getting outside and breathing the air, and letting myself ease into it, I’ve become that which I was never able to understand before, someone who looks forward to running.

Trust me, if I can run, so can you. Here’s what I’ve learned so far:

Start slow. Go at whatever pace is comfortable for you. It’s not a race!
If you’re going to invest in something, invest in a good pair of shoes (have a read of Dr. Clemehagen's previous blog to know if you're due.) Your feet, and everything connected to them, will thank you.
Get the tunes going. They REALLY help to keep you motivated.
And finally, don’t take it so seriously! There are a million articles and tips out there with regards to proper running form, stretches, gear, cross-training, etc., etc.

It’s a lot of information and can be very overwhelming. Don’t get caught up in it. There will always be a marathon or race you can sign up for (kudos and good luck, by the way, to my clients running to BMO this weekend!), but if you’re just starting out, give it time to see if you even enjoy running. It’s not for everyone, and that’s ok, but if you give it a fair shot, and gently work your way into it, maybe running will surprise you. It sure as heck surprised me.

Enjoy the sun,

Grace Kim,

Registered Massage Therapist

Running Shoes

crunch doc — Sat, 04 May 2013 16:47:45 +0000

Are you training for a half marathon or marathon this summer? Using running as a cross train or a way to get in shape? These simple tips will help keep you pain free for longer - you just need to look at your feet! Or rather, your shoes ...

If you are running in an older or worn pair of running shoes you are at an increased risk for running injuries. Running shoes lose cushioning, stability and shock absorption over time. One way to prevent these injuries is to know when to replace those old shoes.

Below are some tips and tricks to keep in mind when considering buying replacement shoes.

1. The mileage on your shoes is high. It is a good idea to replace your shoes every 600-800 kilometres. This is somewhat dependent on the surface you are running on, your body weight and running style. Smaller runners can get away with longer, running in rough terrain decreases the lifetime of a shoe, as does heavier runners.

2. You're feeling pain.
If you've been feeling muscle fatigue, shin or calf pain or some pain in your joints -- especially your knees -- you may be wearing shoes that have lost their cushioning. When you're feeling pain on both sides -- both knees, for example -- that's often an indication that you need new running shoes. It's also often an indication that you should see your Sports Therapist or Chiropractor to work out the kinks in your lower kinetic chain.

3. Your shoes fail the twist test.
If you hold your running shoes at both ends and twist the shoe, it should feel firm. An old shoe or one that doesn't have proper support will twist easily, like a dish rag.

4. The soles have worn out.
Soles typically last longer than the shoes shock absorbency and cushioning so if the soles are worn down, then it's definitely time for new shoes!

5. Newer shoes feel much better.
Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it's probably time to say goodbye to the old ones.

If after replacing your shoes you are not quite healed, a visit to your Chiropractor, ART Provider, and Massage Therapist is a good idea. You may have built up some scar tissue or joint restrictions that need to be released!

Enjoy the weekend,

Dr. Laura Clemenhagen

Chiropractor and ART Provider

Concussions 101, a Primer for Kids and Parents

Reception — Tue, 30 Apr 2013 23:47:00 +0000

We may have posted this once before on our Facebook page, but as we go in to play offs it seems particularly relevant! This is a great animated short by DocMikeEvans that is not only informative but fun to watch.

Click the link below to watch the You Tube video.

http://www.youtube.com/watch?v=zCCD52Pty4A

Play safe everyone!

Kari

It's Spinal Health Week!

crunch doc — Mon, 29 Apr 2013 18:27:29 +0000

Your spine is important to your daily health.

In addition to 24 bone joints that allow the body to bend and move, your spine is also home to your spinal cord which effectively connects all of the organs, muscles and other tissues to the brain. Without a healthy spine, not only might you have trouble moving, your nerve connections to the brain may also become impaired and that means unnecessary pain.

There are many things you can do to lead a healthier lifestyle and prevent injury to the spine. BC's chiropractors put together some helpful tips and advice to keep your spine in shape. Visit the link below and book an appointment with one of our Chiropractor this week!

http://www.spinalhealthweek.ca

Spring Detox: Asparagus, Spinach, and Quinoa soup

crunch doc — Thu, 25 Apr 2013 15:03:43 +0000

I found this gem of a recipe as I was perusing my internet last night. I think it would make the perfect meal!

Spring Detox: Asparagus, Spinach, and Quinoa Soup *

INGREDIENTS

2 tablespoons extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1 bunch asparagus tips
1 teaspoon salt, divided
2 tablespoons plus 3 cups water, divided
1/4 cup quinoa
1 bunch green chard (about 1 pound)
14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
4 cups vegetable broth, store-bought or homemade
Big pinch of cayenne pepper
1 tablespoon lemon juice, or more to taste

DIRECTIONS

Heat 2 tablespoons oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes.

Reduce the heat to low, add 2 tablespoons water, and cover.

Cook, stirring frequently until the pan cools down and then occasionally, always covering the pan again, until the onions are reduced and have a deep caramel color, 25 to 30 minutes.

While onions are cooking, bring a pot of water to a boil. Add the asparagus tips and blanch for one minute; then drain and transfer asparagus to a bowl full of ice water. Set aside.

Meanwhile, combine 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add quinoa. Bring to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes.

Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.

When the quinoa has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the quinoa along with the spinach, asparagus, broth, and cayenne.

Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.

Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste, and add more lemon juice if desired.

Garnish each bowl of soup with a drizzle of olive oil

Enjoy!

Dr. Crysta Serne

Chiropractor and owner of Vitality Clinic

*recipe and photo coursey of Eating Well (a division of Campbell's recipes) and fitsugar.com.

7 Things Miss Piggy Can Teach Us About Life

Reception — Fri, 19 Apr 2013 22:24:25 +0000

As a child, I always loved Miss Piggy. As an adult, I can now appreciate why!

Follow the link below to a really cute and inspirational article by Tonya Sheridan at MindBodyGreen.

click here for link

Have a great weekend,

Kari

Office Asistant

How Sitting Too Long Affects the Body

crunch doc — Tue, 16 Apr 2013 06:14:57 +0000

*Information and photo courtesy of mindbodygreen.com