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4 Ways to Manage Stress

In a world that never seems to stop, the Canadian Chiropractic Association has outlined 4 techniques to help manage stress. In a recent publication, the CCA has shared that according to the World Health Organization, stress, particularly work-related stress, is the second-most common health problem.  Chronic stress can lead to high blood pressure, increased cholesterol, diabetes, headaches, musculoskeletal pain, and clinical depression, just to name a few.

It is important to take a bit of time out of your busy schedule to unwind and relax, otherwise, your body will suffer both physically and mentally. Learning how to manage stress can take time, and everyone usually has their own unique way of relieving it. Here are a few ways to help get you started:

  1. Yoga: Yoga is not only used for pain management—studies have shown that practicing yoga regularly can help reduce stress and decrease the risk of injury in the workplace.
  2. Belly breathing: “Belly breathing” (or deep breathing) has been shown to reset the nervous system. Studies have shown a decrease in fatigue and anxiety with deep breathing exercises. In order to see the benefits of deep breathing, it should be done 3–4 times per day for at least 5 minutes.
  3. Progressive muscle relaxation (PMR): This technique involves engaging the muscles—actively contracting (for 10 seconds) and relaxing (for 20 seconds) muscles of the legs, arms, and abdomen with the eyes closed, focusing separately on each muscle group as you move up (or down) the body in full.1When practising PMR, it is important to mentally focus on contraction and relaxation. To maximize on its benefits, try doing the exercise 2–3 times per day (for as much as 15–20 minutes, if you can manage it). Studies have shown a decrease in stress hormones, anxiety, and blood pressure with the use of this technique.
  4. Meditation: Mindfulness meditation is a common technique used to combat stress, anxiety, chronic pain, depression, and headaches. Check out this blog to see some tips on how to add mindfulness to your everyday routine.

Stress, although often viewed as a negative entity, can often be managed appropriately. Keep these tips in mind to help with your stress management and self-care routine. Should you want further tips, please consult Johnston Health & Laser Center  the office or book a consultation.

Source – https://www.chiropractic.ca/blog/4-techniques-to-help-you-manage-stress/

Stress Less – Enjoy More – Taking the Stress Out of the Holidays

During the Holiday Season, do you feel overwhelmed or stressed?
You are NOT alone!

Join us on Thursday, November 30 at 7:00 PM where we will provide you with tips to get through the holidays with reduced stress and a healthy state of mind.

Join Dr. Will & Dr. Erin, along with special guest Annemarie Sier, a registered psychotherapist,  and learn some of the tools that you can use to enjoy the holiday season stress free!

Friends and family are welcome!  Call Wendy or Jess at 705-728-3070 to register.  Space is limited.

Are The Foods That You Are Eating Causing You Pain?

In an article by Dr. Mercola,  we review a recent study looking at extreme longevity confirms this view, concluding that having very low levels of inflammation in your body is the most potent predictor for living beyond 100 years of age. Inflammation levels also corresponded to people’s ability to live independently and maintain cognitive function throughout their life. Chronic inflammation can be the result of a malfunctioning, over-reactive immune system, or it may be due to an underlying problem that your body is attempting to fight off. But many of these “problems” are actually rooted in an unhealthy (inflammatory) diet and lack of exercise.

Dr. Merocla goes on to say that “Your diet will also wield a significant influence over the level of inflammation in your body, as most food will either promote or deflect it. Recent research also shows that both deficiencies and excesses of certain micronutrients (such as folate, vitamin B12, vitamin B6, vitamin E, and zinc) can result in an ineffective or excessive inflammatory response.”

What is in your diet?

Dr. Mercola also gives tips on what to include in your diet to help reduce inflammation:

By replacing processed foods with whole, unprocessed, and ideally organic foods, you will automatically eliminate several of the most inflammatory culprits in your diet, including:

  • Processed fructose and refined sugar and grains
  • Oxidized cholesterol (cholesterol that has gone rancid from exposure to heat)
  • Vegetable oil (such as peanut, corn, and soy oil), which degrade into toxic oxidation products when heated. One category called aldehydes are highly inflammatory
  • Trans fats
  • Synthetic chemical additives such as preservatives, stabilizers, colors, and flavors, etc.

For Dr. Mercola’s full article read HERE.  

For more information regarding healthy living and healthy eating for your family, book a consultation with the office!

Ketogenic LifeStyle

Ketogenic doesn’t have to be a diet but a lifestyle. It is all about healthier food choices; no pastas, increasing your intake of vegetables and healthy fats. To the left you can find a great little summary of the Ketogenic Diet from www.myketokitchen.com
Read through it and use it as a healthy guideline for your own kitchen pantry.  We are also sharing a few recipes below to help you with easy to grab healthy snack options…that can transfer to the school lunch bag as well.
Bon Appetit!

Blueberry Pancake Bites
(Source- www.alldayidreamaboutfood.com)
Make healthy breakfast fun with these little low carb blueberry pancake dippers. They’re easy enough to make on a weekday morning!

INGREDIENTS

4 large eggs
1/2 cup coconut flour
1/4 cup butter, melted
1 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon
1/3 to 1/2 cup water
1/2 cup Wyman’s frozen wild blueberries

INSTRUCTIONS

  1. Preheat oven to 325F and grease a mini muffin tin (24 cavity) very well. (I double grease, first with butter and then with coconut oil spray).
  2. In a blender combine the eggs, sweetener and vanilla extract. Blend until smooth.
  3. Add the coconut flour, melted butter, baking powder, salt, and cinnamon. Blend again until smooth. It will seem very liquidy but let it sit a few minutes and it will thicken up considerably. Add 1/3 cup of the water and blend again. If it’s still very thick, add a little additional water. You shouldn’t be able to pour it, but you should be able to scoop it out of the blender easily.
  4. Divide among the prepared muffin cups. Add a few blueberries to each (I found 4 to 5 to be just about right). Press them gently into the batter.
  5. Bake 20 to 25 minutes, until set. Let cool a few minutes in the pan and then serve with your favourite low carb pancake syrup (I used Lakanto).
Low Carb Pepperoni Pizza Cups
(Source – www.aspiceyperspective.com)

Ingredients:

  • 24 “sandwich style” pepperoni slices (2+ inches wide)
  • 24 small basil leaves
  • 1 small jar pizza sauce
  • 24 mini mozzarella balls
  • sliced black olives (optional)

Directions:

  1. Preheat the oven to 400 degrees F.  Using kitchen sheers, snip 4 – 1/2 inch cuts around the edges of each pepperoni slice, leaving the center uncut. Each pepperoni should look like a circular cross. (See post image for clarification.)
  2. Press each pepperoni down into a mini muffin pan. Bake for 5-6 minutes, until the edges are crispy, but the pepperoni is still red. Let the pepperoni cool in the pans for 5 minutes to crisp, so they hold their shape. Then move the cups to a paper towel lined plate to remove excess oil.
  3. Wipe the grease out of the muffin pan with a paper towel, then return the cups to the pan. Place a small basil leaf in the bottom of each cup, followed by a 1/2 teaspoon of pizza sauce, a mini mozzarella ball, and an olive slice.
  4. Place back in the oven for 2-3 minutes, until the cheese starts to melt. Allow the cups to cool again for 3-5 minutes before serving.

A Good Night’s Rest with Johnston Health and Laser Center

A study of 13 countries showed more than 30 per cent of Canadians feel they aren’t getting the right amount of sleep.  Canada was only beaten by the U.K. (37 per cent) and Ireland (34 per cent) for the dubious distinction of most exhausted nation. Americans came in as the fourth worst sleepers on the list, while Italy, Indonesia and India were among the most rested.*  Are you part of the 30% of Canadians that are not getting the correct amount of sleep?  Looking for ways to improve your sleep and be more rested?

Talk to the Johnston Health and Laser Center team to learn more about Melatonin and Essential Oils and how these products may benefit your sleeping.  Melatonin is a hormone secreted by the penial gland that signals to the body that it is nighttime.  There are several factors that can disrupt the natural melatonin cycles.  Johnston Health and Laser Centre offers a wide range of products that can help!

The benefits of essential oils date back to the 17th century.  According to Dr. Mercola “There are probably as many uses for essential oils as there are varieties, but research shows particular promise in relieving stress, pain and nausea, stabilizing your mood, and improving sleep, memory and energy levels.As noted by the National Association for Holistic Aromatherapy (NAHA):3 “It [Aromatherapy] seeks to unify physiological, psychological and spiritual processes to enhance an individual’s innate healing process.”**

Here is a great tool put together by Dr. Mercola outlining the benefits of many varieties of Essential Oils.  To learn which essential oils that would benefit your sleep issues contact the office to book a consultation –  705-728-3070

The Sleep Foundation offers six suggestions on how to get a better nights sleep:
  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
  6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
Source – https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

 

* Source – http://www.ctvnews.ca/health/most-sleep-deprived-nation-study-ranks-canada-third-out-of-13-1.3136333
** Source – http://articles.mercola.com/sites/articles/archive/2016/01/21/benefits-essential-oils.aspx