Vitality Clinic Blog

Tips when Enjoying the Sunshine

crunch doc — Mon, 14 May 2012 15:39:18 +0000

Now that we have seen a glimpse of what summer looks like, let's refresh our memories on things to keep in mind when out enjoying this beautiful city of ours.

1. Sunscreen

Look for waterproof varieties, and one that provides protection against both UVA and UVB ultraviolet rays. Also, look for a sunscreen that is PABA (Para-aminobenzoic acid) free so that you avoid allergic reactions, staining your clothes, and the potential link to cancers. For maximal effect, sunscreens should be applied 15 to 30 minutes before exposure, followed by another application 15 to 30 minutes after exposure begins. Keep in mind that SPF is not cumulative. Applying one SPF 15 sunscreen and another SPF 20 sunscreen may give you slightly better coverage, but it does not add up to SPF 35. Lastly, sunscreen is not a complete solution by itself, nor a license to spend unlimited time outdoors.

2. Limit sun exposure- grab some shade!

The summer season is relativiely short so it’s no wonder everyone wants to enjoy the great outdoors when the rain appears to come to an end. If sunlight brightens your mood, go ahead and enjoy it — just do it carefully. Spend no more than 30 to 60 minutes in the direct sun per day. This way you can get a healthy dose of Vitamin D without causing potentially serious damage.

3. HYDRATE, HYDRATE, HYDRATE

Water is the best choice. If you'll be exercising heavily, add a sports drink or an electrolyte powder to your water to help replace electrolytes, but be careful of ones that contain high levels of sugars and unwanted additives. Drink in proportion to how much you sweat, but remember that too much too quickly can harm you as well. Drink a maximum of 500 ml of water per hour to ensure you are hydrating at the correct pace. Anything above that and you are only quenching your thirst. Oh, and anything other than these two fluids does not count towards rehydrating!

4. Wear a hat and sunglasses

Choose a hat with at least a 3-inch (8 cm) brim all around. A hat will also help to keep you cool. Baseball caps leave the ears and neck exposed, so don’t forget to put sunscreen on those areas too. A hat will also help to protect your eyes from glare which is why it's a great idea to wear in conjuction with sunglasses. Choose sunglasses that block UV light and wrap around to also block light from the side. If you're not sure whether your old sunglasses adequately block UV, ask an optometrist to have them checked. Long term exposure to UV light can lead to development of age-related macular degeneration and cataracts. Squinting can also lead to headaches.

5. Avoid Anti-inflammatory drugs and Painkillers

Prescription or over the counter (OTC) anti-inflammatory drugs and common painkillers (such as Ibuprofen or Tylenol), may make the skin more vulnerable to burning, even in a short time. To avoid trouble, stay away from self-prescribing OTC's. Ask me about natural alternatives with less potential for causing photosensitivity, and a plethora of other side effects.

Enjoy your week,

Dr. Crysta Serné

Chiropractor and owner of Vitality Clinic

Chiropractic is Not All About the Crunch

crunch doc — Mon, 30 Apr 2012 16:55:41 +0000

I was reviewing the articles on the website and I came across one that I wrote about 4 years ago. Interestingly, we are still dealing with similar situations four years later so I felt it was a valuable article to review.

There are so many amazing therapies for patients to choose from, and I believe Chiropractic has it's place in everyone's health regime. How we adjust the patient is dependent on the patient's condition and individual needs. The following article explores this in greater detail.

http://www.vitalityclinic.ca/articles/chiropractic_not_all_about_crunch

Have a wonderful week,

Dr. Crysta Serné

Chiropractor and owner of Vitality Clinic

Golf- A Feel Good Story?!?!

crunch doc — Fri, 20 Apr 2012 05:51:06 +0000

I love golf and I love feel good stories, so a marraige of the two? It warms the cockels of my heart. Enter Larry Lecomte- an ordinary guy who loves to golf. Oh, and I should mention that he is an impressive golfer, a former B.C. Super Seniors champion! He almost had to give it up if it hadn't been for the intervention of chiropractic adjustments.

Tips For a Stronger Back

crunch doc — Tue, 17 Apr 2012 22:27:19 +0000

Want to keep your back strong and healthy all year round? Having trouble making it to your gym/personal trainer/yoga class? By doing these three simple back exercises, you can keep up and improve the endurance of the muscles of your spine, helping you to decrease pain, improve your performance and optimize health.

1) The curl up:
Start lying on the floor on your back. Place hands underneath your lumber spine for support with your elbows out. Do not flatten your spine, but maintain your normal lumbar (low back) curvature. Have one knee flexed with your foot flat on the floor and the other leg extended. Alternate the flexed leg throughout the repetitions. Raise your head and upper shoulders off the floor and focus on the movement coming from your thoracic spine (mid to upper spine). Hold the posture for 7 seconds. Make sure you continue to breathe deeply. Repeat 15-20 times.

2) The side bridge:
Start lying on your side. For beginners, start by bridging between your elbow and your knees, that is, with your elbow on the grounding line with your shoulders, hike up your hips towards the ceiling so that your body is lifted from the ground but maintains it's side facing position. To increase the difficulty, raise your body from your feet instead of your knees. Hold for 7-8 seconds and repeat 15-20 times per side.

3) The bird dog:
Start on your hands and knees. Make sure that your maintaining a neutral spine and that you are neither slumping or arching your back. Lift one arm and extend it forward while lifting the opposite leg and extending it back. Neither should be higher than your back. Hold for 7-8 seconds and then slowly lower. Switch limbs. Repeat 15-20 times per side.

Cycle through all three exercises three times and complete the exercises once daily if you can.

For more detailed information please visit

http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Questions or concerns? Feel free to email me at clemenhagen@vitalityclinic.ca

Dr. Laura Clemenhagen

Are You Up For A 90 Day Challenge??

crunch doc — Sat, 14 Apr 2012 14:59:46 +0000

In order to succeed in the world, I believe we need to be challenged. Sometimes those challenges are presented to us and sometimes we seek them out.

I find people are motivated to do something when they see tangible results and even more so when when they like what they are doing. I have encountered both with Body by Vi. I really enjoy the taste of the shake and that's what ultimately motivated me to take action! I have tried others and they left a chalky taste in my mouth or simply, tasted like dirt. Don't get me wrong- the ingredients in those products are valuable too, but I lost interest because of the taste. I love that there is an endless number of recipes (provided to you when you join!) so the flavour of my shake is constantly changing.

Goals are what set you apart and individualize the challenge. My goal is to gain more energy and increase my daily nutrients. Yours might be to look and feel great for that summer wedding, fit into your favourite bikini again, or to increase your recovery as you prepare for a marathon. It is entirely up to you- and you can keep them to yourself or shout them from the mountain top.

The following video is about 5 minutes long and I encourage you to watch it. It's in regards to the ViSalus products and the Body by Vi 90 Day Challenge. Please keep in mind that the promotional material and video are a little on the cheesy side (Blake is an energetic guy!) and we would have presented it in a slightly different manner, but the information is valuable none the less.

http://www.youtube.com/watch?v=5EA7234z4oM

What's In the Shake

Comparison Chart

If you would like more information, a sample*, or are ready to take the challenge, please contact myself (serne@vitalityclinic.ca) or Kari (reception@vitalityclinic.ca) and we'll be happy to help you get started.

What's stopping you from reaching your goals??

Dr. Crysta Serne

I want to start the Challenge

*depending on availability

Let's bring out the bikes!!

crunch doc — Thu, 05 Apr 2012 17:07:50 +0000

Now that the weather is starting to lend itself to increased outdoor activities, I have decided I want a bike for my birthday. Not a flashy, super elite bike, but something I can use to get me from point A to B, and allows me to get out and become one with nature again.

If you have any suggestions on where to go to purchase said bike, or a model that caters to what I have described above, please let me know. serne@vitalityclinic.ca.

Now, back to the main reason for my blogging today.... stretching! I know it is often hard to implement a pre-stretching routine when all you want to do is hop on that bike and go. I assure you that you will thank me for it later! Stretching prior to exercise helps prevent injury and stretching post exercise helps promote flexibility- two very important aspects that are essential to maintaining your exercise regime.

Check out my latest article> http://www.vitalityclinic.ca/articles/how_stretch_bike_race

Have a great Easter everyone!

Dr. Crysta Serné

Chiropractor and Sports Therapist

Try a DAT (dulse, avocado, and tomato) sandwich to combat pollution!

crunch doc — Tue, 27 Mar 2012 14:55:45 +0000

Did you know that by adding Sea Vegetables to your diet you can reduce mercury and various metals that may have been building up in your body?

Sea Vegetables are packed with minerals that boost the immune system, support elimination and detoxify the body to help eliminate heavy metals, and radioactive substances.

Dulse

Dulse is delicious as a raw snack with its distinctive, strong sea flavor as well as its rich taste and salty, spicy flair. It’s great in soups, stews, chowders, salads, and sandwiches. It goes very well with corn and potatoes. Because of its salty flavor, add Dulse to replace half the salt when cooking soups, stews or chowder. Dulse is like by children and first time sea vegetable eaters raw with an apple as a snack. Pan fry Dulse into tangy chips or baked them with melted cheese. Although Dulse does not require cooking, it only takes 5 minutes to cook and the flavor will mellow. Dulse is great sprinkled over grain dishes and it combines well with onions.

Health Benefits

Approximately 22% protein; higher than chickpeas, almonds, or whole sesame seeds
A handful (about 30g) offers more than 100% RDA of vitamin B6, and iron, as well as 66% RDA of vitamin B12.
Dulse is relatively low in sodium, high in potassium, phosphorus, manganese, iodine, and vitamin A
Dulse is a highly alkaline vegetable

Kelp

Kelp is similar to Japanese Kombu and is considered an all-around sea vegetable. With its natural glutamic acid, kelp cooks quickly and dissolves after about 20 minutes of simmering. Kelp may be roasted, pan fried, pickled, marinated, boiled, etc. Kelp is often sold in a powdered form and is a flavorful seasoning that is a great mineral rich salt alternative. Members of the kelp family include Arame, Kombu, Pacific Coast ocean ribbons, and Wakame.

Health Benefits

Kelp is exceptionally high in major minerals, particularly calcium, potassium, magnesium, and iron.
Rich in trace minerals such as manganese, copper, and zinc
1oz of Kelp provides the RDA of chromium, which helps to regulate blood sugars
1oz of Kelp supplies the body with plenty of iodine, essential for thyroid functioning

Article by Christine Boutrin, RHN

Here's the link for a DAT (dulse, avocado, and tomato) sandwich: http://www.vitalityclinic.ca/articles/dule-avocado-and-tomato-sandwich

Broken Heart: Women Can Have Heart Attacks Too

crunch doc — Fri, 17 Feb 2012 03:56:17 +0000

Ladies,

Would you know if you were having a heart attack? There are many different symptoms of a heart attack that you should be aware of. Females can exhibit different symptoms from males such as:

Unusual fatigue
Sleep disturbance
Shortness of breath

Why your colon loves winter

crunch doc — Tue, 14 Feb 2012 23:26:01 +0000

Winter ushers in visits from a family that brings color to your dinners and good tidings to your colon. The Brassica family -- a group of winter-fave veggies that includes broccoli, brussels sprouts, cauliflower, and cabbage. They're slightly bitter, but that's because you can actually taste their colon-cancer-fighting compounds called isothiocyanates.

Colon Cancer Blockers

Research shows that the isothiocyanates in Brassica veggies may actively block potential carcinogens, putting the kibosh on not only colorectal cancer but prostate cancer cells as well. Brassica vegetables are also a good source of folic acid, phenolics, carotenoids, selenium, and vitamin C.

Did you know? About 1 in 3 cancers may be related to what people eat!

Article by Real Age and submitted by Christine Boutrin, RHN

Creamy broccoli soup Recipe: http://www.vitalityclinic.ca/articles/creamy-broccoli-soup-non-dairy

The Teeter-totter of Inflammation

crunch doc — Sat, 04 Feb 2012 19:17:04 +0000

Life is a balancing act- from work, to play, to how much milk we put on our cereal. This is not some new revelation but it’s worth revisiting. I love the old adage that “it’s not strong enough until it’s too strong.”

Every second of every day, your body is tirelessly performing a balancing act. I suggest we help it out as much as we can. 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 it needs to be serviced on a daily basis.

I can go into a biochemical spiel about prostaglandin pathways and homocysteine levels, and I would be more than happy to if you’re interested, but for simplicity, I thought a visual aid might go a lot further.

(Anti-Inflammatory) (Pro-Inflammatory)

EFA’s Red Meats/Fats

Fish Oils Dairy products and Eggs

Vitamin E Peanuts

Bioflavinoids Processed foods/Oils

Vitamin/Mineral Co-Factors Alcohol

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)

Here's a link to my anti-inflammatory diet: http://www.vitalityclinic.ca/articles/anti-inflammatory-diet

In good health,

Dr. Crysta Serné

Chiropractor and owner of Vitality Clinic