How your thoughts affect your health

Our mind-body connection is far more powerful than most of us realize. Our thoughts influence our emotions by the way we experience the world around us. Even when we imagine future situations or visualize potential outcomes, our bodies physically respond to these thoughts.

Think of how you react when someone cuts you off in traffic and nearly causes an accident. The incident may only last a moment, and, at that instant, your body immediately prepares for the potential outcome, triggering a surge of adrenaline, which is the body’s hormonal response to a fight or flight situation. This sort of physical reaction isn’t limited to a release of adrenaline. Our thoughts can trigger our bodies to experience all types of physiological responses from changes in blood pressure and heart rate to chemical alterations in the brain. These changes can be harmless, but, for some and over time, they can be detrimental to your health.

 

The Placebo Phenomenon

In 2013, a study was conducted on 270 patients looking to alleviate severe arm pain. Half of the subjects received acupuncture treatments, and the other half received pain-reducing pills. Side effects experienced in both groups included an increase in pain, sluggishness, swelling, and redness. Both groups found relief with treatment, but those who received acupuncture reported feeling even better than the group that did not receive this treatment. However, the study was not designed to measure the effectiveness of acupuncture versus pain pills — the needles had retractable shafts and never pierced the skin, and the painkillers were made of cornstarch — it measured the power of placebos.

Imagine! Even without any actual treatment, the body still reacted according to what each patient expected. Of course, you cannot think yourself better to remove a tumour or cure a virus, but researchers have found that the power of the mind can have a physical impact when it comes to pain, depression, anxiety, fatigue, and even some symptoms of Parkinson’s.

 

Our brain chemistry is also affected by those around us.

In another study conducted at the University of Turin Medical School, 100 students went on a trip to the Italian Alps with the researcher Fabrizio Benedetti. Shortly before the trip, Benedetti told one individual in the group that the thin air may cause migraines. A few days passed, giving the rumour time to make the rounds to one-quarter of the travellers – all of whom experienced horrible headaches. Saliva tests on the “socially-infected” individuals also revealed low oxygen conditions beyond what was expected.

Now, apply that study to our everyday lives and how gossip and social media snark can poison our minds.  What happens when family and friends fuel your negative expectations, worries, and doubts? It feels horrible, doesn’t it? And what about the opposite – what happens when your loved ones surround you with warmth and encouragement? It feels amazing and makes life’s challenges feel more manageable.

Embracing positive social support makes a difference to your health!

 

Change your thoughts. Change your life.

Play along for a moment and allow yourself to take in a long conscious breath.

Feel how the air moves through your body as you inhale and exhale.

Now take another full deep breath.

And another.

One more.

How do you feel? Did time slow down a little? Did you enjoy a brief moment of peace? Or did you not play along at all, anxious to move on to the next thing?

If only we lived breath by breath instead of task-by-task. Our to-do lists will never be empty, so we must schedule time in our day to reconnect with ourselves. We act like finding time to meditate is beyond our control. It isn’t. And the results are worth it!

Spending a moment in meditation each morning is one of the best things you can do for your health and well-being. Even if only for ten minutes, it is an investment of time you’ll never regret. By starting your day on the right track, it makes it that much easier to get yourself back on track whenever life goes off the rails.

 

The Benefits of Meditation

  • Meditation deepens your self-connection on a physical, mental, and spiritual level.
  • Meditation helps to release suppressed emotions by giving you space to reset.
  • Meditation enhances our overall health and wellbeing by increasing positive     emotions and improving immune function.

Studies have also shown that when we work on our emotional awareness and self-compassion, we can experience a healthier response to rejection, improve eating behaviours, and effectively manage weight loss.

No matter your struggle, success always begins with a positive frame of mind.

 

Perspective is everything.

A few key points to remember…

  1. Stress is not inherently negative – it all depends on how you look at things. If you perceive something as a threat, then your health will be impacted negatively. However, if you simply change your mindset from threat to challenge, then you enhance your health! So, ask yourself — are you running away from a lion or are you embracing the beast?
  2. Emotions are only energy in motion. Instead of thinking of your emotions as a hindrance, consider them the currency required for the motivation to change. Unresolved feelings don’t atrophy or disappear – their dammed-up energies accumulate. Like an untreated health condition, if your emotions are allowed to fester inwardly, they will eventually cause physical conditions and behavioural issues.
  3. Both negative and positive emotions left unresolved will deplete the body’s immune system. Acknowledge your feelings and learn how to manage them effectively. Managing emotions leads to homeostasis in the body, centeredness of mind, and spiritual connection. Remember, if there are no peaks or valleys, you’re flatlining!

Do you find yourself entrenched in negative thought patterns? Do you think some of your health concerns might be related to your outlook on life? Let’s discuss and see if we can uncover the triggers behind your health issues and develop strategies to overcome them together. Contact us and we’ll start working on bringing you back to your best.

Call or email us at (519) 766-9759 or info@kuranaturopathic.ca.

To your best health!

Alexandra Verge, ND

 

Research:

https://www.nejm.org/doi/10.1056/NEJMp1504023

https://www.ncbi.nlm.nih.gov/pubmed/26164587

https://www.ncbi.nlm.nih.gov/pubmed/12883106 

https://www.researchgate.net/publication/316737540_Stomaching_rejection_Self-compassion_and_self-esteem_moderate_the_impact_of_daily_social_rejection_on_restrictive_eating_behaviours_among_college_women

https://www.researchgate.net/publication/324225709_A_qualitative_analysis_of_the_role_of_emotions_in_different_patterns_of_long-term_weight_loss

 

What is SIBO and Do You Have It?

Despite its name, the small intestine is actually a whopping 20 feet of very important business. Working alongside your stomach and large intestine, the small intestine has the important job of digesting food and absorbing nutrients to keep us in good health. As if that wasn’t significant enough, this “little” guy is also a key contributor to a healthy immune system.

The small intestine plays host to modest amounts of specific beneficial microorganisms that help protect our bodies against bad (pathogenic) bacteria and yeast. These good bacteria also do their part to produce vitamins and nutrients like vitamin K and folate. They are the keepers of the small intestine, ensuring that it continues to do its thing, muscling waves of food through the gut.

 

What is SIBO?

Small intestinal bacterial overgrowth or SIBO occurs when there is a significant increase of bacteria in the area. Most often SIBO is caused by an overgrowth of the wrong types of bacteria that actually belong in the colon (the large intestine).

SIBO is like a bad tenant. It invites all its rowdy friends in for a party and damages the cell lining of the small bowel, especially something called our migrating motor complexes (MMC) which are responsible for proper intestinal “housekeeping” and micro-motility. In addition, SIBO can lead to leaky gut, allowing large protein molecules to move through the intestinal barrier and escape into the bloodstream. As you can imagine, this causes a number of problems, including general inflammation, immune reactions that cause food allergies, and autoimmune diseases.

The havoc this bacterial overgrowth wreaks also contributes to poor digestion, diarrhea and/or constipation, bloating, reflux, extra gas, and malabsorption. Patients with SIBO may suffer from nutritional deficiencies, particularly iron, vitamin B12, and fat-soluble vitamins A, D, E and K, as well as unintended weight loss.

 

How do you know if you have SIBO?

SIBO is considered an underdiagnosed condition as many people do not seek medical care for their symptoms. And if they do, they are often told it is simply IBS and just to live with it.

Common SIBO symptoms include:

  • Bloating and abdominal swelling
  • Abdominal pain or discomfort
  • Diarrhea
  • Constipation
  • Gas and belching
  • Weakness and fatigue

In more severe cases, patients experience weight loss and nutrient deficiency-related symptoms.

 

Are you at risk for SIBO?

While the elderly may be the most vulnerable to developing SIBO as its prevalence rises with age, there are multiple other risk factors that can increase your chances, no matter how old you are. These include:

  • History of antibiotic use
  • History of gastroenteritis (“stomach flu”, food poisoning, traveller’s diarrhea)
  • Gastric acid suppression or low stomach acid (due to stress, medications, lifestyle factors)
  • Fibromyalgia
  • Celiac disease
  • Crohn’s disease
  • Hypothyroidism
  • Prior bowel surgery
  • Diabetes Types I & II

Studies also indicate that moderate alcohol consumption — that’s one drink a day for the ladies and two for men — not only promotes the overgrowth of certain types of bacteria, but it can also impair vital functions resulting in small bowel injury and decreased muscle contractions.

If you are experiencing any of the symptoms mentioned above or think you might be at risk, then I encourage you to make an appointment to assess your symptoms and get tested. Specialized testing can be accomplished through a breath test. This breath test measures your hydrogen and methane gas levels produced by the bacterial metabolism and can be a very helpful indicator to determine if you are suffering from SIBO.

 

How can you treat SIBO?

Despite multiple courses of antibiotics being a risk factor, antibiotics (conventional or as herbal anti-bacterials) are still most often used to treat SIBO. However, studies show that SIBO returns in nearly half of all patients within only a year if treated only conventionally.

Successful treatment of SIBO must be handled just like any other health condition – not with a temporary solution, but by addressing the underlying cause! Intestinal bacteria can be influenced by numerous factors beyond what we eat and how much. Environmental effects, drugs, alcohol, and lifestyle factors such as stress can all be contributing factors to poor gut health. Therefore, the treatment must be unique to the individual.

Once you have identified the cause, treat SIBO symptoms through a healthy diet, nutritional supplements and positive lifestyle changes that help return the body to balance.

Nutritional tips for dealing with SIBO (on top of antibacterial treatment):

  1. Eat no more than three meals a day – this means no snacking! Giving our body 4-5 hours between meals improves our intestinal motility. More often than not, motility becomes an issue with people suffering from SIBO.
  2. With guidance, try an elimination diet for two weeks to get your body back on track by reducing inflammation and bacteria overgrowth.

Do any of the above symptoms or risk factors sound familiar? Do you think you might be suffering from SIBO? We can help! Please contact us, and we’ll get to the bottom of what’s going on and create a plan of action to bring your body back to good health.

To your best health!

Dr. Alexandra Verge, ND

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

https://www.ncbi.nlm.nih.gov/pubmed/22109896

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/

Sitting is the New Smoking

(but Smoking is Still Smoking)

On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two? Three hours…or more?

Our ancestors spent much of their time on the move, hunting and gathering to serve their basic needs. Obviously, the balance between movement and fuel has shifted dramatically over time, most notably since the technological revolution.

Unlike those long-ago people, we no longer search for food to survive. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more. We then go home and unwind on the couch, binge-watching our favourite shows. The hours begin to add up.

Perhaps you make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, we can do a lot more while moving a lot less. The longer we sit, the more our bodies feel tight, tired, and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even affect mortality rates?

 

Sitting and Premature Death

That’s right…too much sitting can kill you! That’s a pretty dramatic statement, but in fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents similar health risks as smoking, such as heart disease and diabetes. Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits.

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that are critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, that’s not a practical recommendation of course. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.

 

Tips to Sit Less & Live Longer

1. Fit in Exercise Whenever Possible

Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent bursts of exercise, like taking the stairs, can also be an excellent way to keep active.

2. Move Every 30 Minutes

Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a time. Setting a timer on your phone can be a helpful reminder to take regular moments for movement.

3. Use a Fitness Tracker

Love ‘em or hate ‘em, fitness trackers can be an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving.

4. Try a Standing Desk

As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.

5. Opt for Less Convenience

We live in a world of many technological conveniences, and yet, we take so many of them for granted — and in some cases to our detriment. Turn back time and reverse the mortal clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of drive. Small activities can make a significant impact!

 

Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let’s chat and get to the root of your health issues. Book an appointment with us, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.

Call or email us at (519) 766-9759 or info@kuranaturopathic.ca

To your best health!

Alexandra Verge, ND

 

References:

http://jaha.ahajournals.org/content/7/6/e007678

https://www.sciencedaily.com/releases/2018/04/180412141014.htm

http://annals.org/aim/article-abstract/2653704/patterns-sedentary-behavior-mortality-u-s-middle-aged-older-adults

 

Dealing with Depression

Have you ever suffered from depression? If so, you’re far from alone. The World Health Organization estimates that 350 million people suffer from depression worldwide and that it is a leading cause of disability. Fifteen percent of adults will experience depression at least once in their lifetime. And honestly, that number seems low.

Depression doesn’t discriminate. It can impact anyone at any point in their life, regardless of age, gender, medical history, or socioeconomic status. While depression may seem like an invisible condition, there are warning signs to look for.

 

Signs of Depression

So, how can you tell if you or someone you know might be experiencing a major depressive episode?

A major depressive episode is defined as a depressed mood lasting at least two weeks or more. Life seems filled with darkness or heaviness, and there is a loss of interest or pleasure in almost all activities. Depression also comes with a host of other symptoms that can interfere with your work, school, or social life. These symptoms include:

  • Sleep issues — either sleeping too much or having difficulty falling asleep
  • Low energy or feeling fatigued almost every day for no reason
  • Inability to focus, make decisions or think clearly
  • Moving slower than usual or making unintentional motions to a degree that is noticeable by others
  • Changes in weight and appetite, with an increase or decrease of more than five percent in body weight a month
  • Recurring thoughts about death or suicide, a suicide attempt, or a specific plan in place for suicide

If you are or someone you know is experiencing these symptoms, it’s important to start a conversation right away, get professional help to identify the cause, and find some appropriate solutions.

 

What Causes Depression?

What makes depression so elusive is that there is no one single cause. Hormones, brain chemistry, family genetics, life experiences and physical health are all possible factors that can trigger a depressive episode. While some types of depression can be attributed to conditions such as Seasonal Affective Disorder (SAD) or postpartum depression, for many the source might not be immediately apparent.

Unfortunately, in many situations, the only option offered is medication. Prescribing antidepressants (or antidepressant supplements) as the only treatment instead of also exploring the cause of the condition may be short-sighted. These medications may have their time and place, but with a myriad of possible side-effects, they are not always an option for everyone.

Research shows that high levels of C-reactive protein (CRP), a marker of inflammatory disease, have been documented in subjects with depression. In fact, results from a national health and nutrition examination survey showed that subjects with depressive symptoms had CRP levels that were 46 percent higher than those of non-depressed subjects. Studies also suggest that subjects with a depressed mood have low levels of fractional exhaled nitric oxide (FeNO), which is an indication of airway inflammation.

Over time, depression can also lead to significantly more inflammation in the brain. Inflammation is our body’s response to injury or illness, and when left untreated, it can cause chronic illnesses like heart disease and potentially even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. So not only is identifying the cause of depression early on important for your mental health; it’s also for your long-term physical health!

This is why (also) visiting a naturopathic doctor can be so helpful. Not only is depression a serious condition not to be taken lightly, but there are so many possible influences, that it requires a 360-degree assessment to determine what might be the cause. The first thing you need to ask yourself is “Why am I feeling depressed?” Then take it from there.

 

Ways to Treat Depression

For those with mild to moderate depression, there are a variety of natural options that can help fight the blues.

1. Sunshine & Exercise

It may sound trite to suggest a little fresh air and exercise; however, you can never underestimate the value of a brisk walk in the sunshine. Activity pumps up serotonin, dopamine and endorphins, which are our feel-good happy chemicals. Go for a run to experience a true natural high.

And don’t forget, the sun doesn’t just light up the sky. It can also lighten up your mood with feel-good rays. Invest in a therapeutic light box for those cloudy days and winter months.

2. Create a Regular Bedtime Routine

Depression and sleep issues are intimately connected. For those who have trouble falling asleep, a nighttime routine can help ease you into a more restful slumber.

Set a regular bedtime and unplug from all devices at least two hours beforehand. Use that digital downtime time to take a bath, read a book, listen to music, meditate or unwind in any other low-key way. By eliminating sources of constant stimulation and slowing down your evening habits, you will foster a better mental environment for sleep. If you’ve been dealing with insomnia for a while, investigating ways to improve it may be necessary.

Keep yourself on a consistent schedule by setting your alarm to go off after 8 hours. If you need a nap later in the day, then, by all means, take one, but try to resist the urge to sleep your life away.

3. Natural Supplements

Serotonin is a vital chemical and neurotransmitter. It regulates our moods, behaviour, libido, sleep, and memory. Keep your serotonin levels elevated by getting your fill of healthy omega-3 fatty acids ─ the kind you find in fish, walnuts, chia seeds, flax seeds, and more.

Cut down on coffee, which can reduce serotonin levels. Instead, try green tea which has L-theanine, an amino acid that has a relaxing effect. L-Theanine boosts neurotransmitters and helps to alleviate stress and anxiety.

St. John’s wort and SAMe are other natural supplements that many individuals have had success with for treating depression. That said, St. John’s wort may interfere with birth control or other medications. This is why it is always important to get professional guidance on which supplements and what dose might work best for you.

4. Get Your Hormones Balanced

Our hormones have an impact on our entire bodies. They can be the reason behind depression, chronic fatigue, weight gain, and more. Think of your adrenal, sex and thyroid hormones as Jenga blocks. When certain blocks become imbalanced, it can send our whole life tumbling out of control. The longer you take to correct the imbalance, the more difficult it will be to heal. Getting your hormones tested is an easy and effective way to assess the issues so that you can effectively identify what your options are to get back into balance.

5. Talk to someone

While you may feel vulnerable or uncomfortable at first, opening up to friends and family may be the relief you need to get through dark times without feeling so alone. If you don’t feel comfortable sharing your burdens with the people you know, then seek professional counselling, whether a therapist, life coach or trusted doctor. They are there to help and can offer you a new perspective on things. And if you think someone might be depressed, reach out! Don’t wait for them to make the first move.

 

If you think you are dealing with depression or can’t shake the blues, I invite you to reach out to us. Please feel free to book an appointment with us by calling (519) 766-9759 or emailing info@kuranaturopathic.ca You don’t have to figure it out alone. We can help you get your life back!

Alexandra Verge, ND

 

References:

https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(18)30087-7.pdf

http://www.psychiatrist.com/JCP/article/Pages/2016/v77n12/v77n1221.aspx

http://ndnr.com/mindbody/case-study-herbal-treatment-of-depression/

https://www.sciencedirect.com/science/article/pii/S0005791617300629#sec4

January Intentions

January 1, that first day of the New Year full of hope and potential, is almost here. Although I’ve never really been a Resolution sort of person, I’ve decided to try something this year. I’ll call it January Intentions.

According to Gretchen Rubin’s Four Tendencies framework, I’m a Questioner. This means I’m more likely to follow through with something if I believe it isn’t arbitrary and has good reasoning behind it. Making a resolution on January 1st just for the sake of tradition doesn’t really cut it.

On the other hand, I’ve been thinking about a few habits I’d like to be better at — for good reason.

  1. There is ample evidence that the regular intake of nuts, seeds and legumes (a la Mediterranean diet) is excellent for your long term health but it is something I do in fits and spurts.
  2. Exercise. I have a decent amount of incidental activity in my day given that I walk to and from work twice most days. But it isn’t enough and since I don’t like the gym, it can be a mental effort to work more in. And I want to. I feel better when I do.
  3. I promote relaxation techniques regularly. And I have found ones that work for me, but much like nuts, seeds and legumes, it can come in fits and spurts.

So I’ve made a daily checklist. And I’m sharing with you that this is my plan (inspired by the Observer Effect).

Feel free to ask me how it’s going when you see me next.

Alex Verge, ND

Summer Driving

It is summer time and the cottage awaits, the beach awaits, the campgrounds await, the backcountry awaits for us all to make the long and nerve racking trip up the highway, amid the traffic, and through the construction until we finally reach our destination and breathe deeply.

That first awesome deep breath of “get away” air that is so often followed by an “ouch” and a groan as we attempt to stretch out the stiffness in our legs and low back, neck and shoulders from too many hours sitting in one posture, stressing over the the speed of the cars around us (fast or slow) and wondering which lane is the best lane to be in to get us to our destination the fastest.

As a family that travels long distances very often to get to campgrounds, cottages and family here are a few tricks we have learned to keep the kinks, creaks and nerves out of the drive as much as possible.

First reduce stress of the mind; by reducing your mental stress it allows you to relax the muscles of the body and keep some of the tension from key problem areas:

  • play games (passengers only; but the driver is often entertained by the battle of observation and wits going on)
  • The Alphabet Game – where you search road signs for the letters of the alphabet in order; first one to “Z” wins!
  • Road Trip Scavenger Hunt – either with a pre established list (you can buy them!) or one you make up at the beginning of each game; each player establishes 2-3 items to search for along the way and adds them to the list, then the play begins!
  • listen to books – if there are two of you in the car, one can read while the other drives; or borrow books on tape from the library

You will be amazed by how much a little entertainment can reduce the stress of your drive and help the time go by.

Secondly reduce the stress of the body:

  • drink water – so often road trips start with a stop to grab a coffee but then that’s it; water consumption is important even when we are sitting in the car. Take a bottle (or 2) of water with you and drink it. The car can be a hot place especially if the sun is out in full force, even with air conditioning, so keep you muscles hydrated and they will will be in better shape at the end of the trip
  • schedule in a couple of stops – I know everyone is eager to “just get there” but the time spent on a break from driving and the chance to stretch your body makes a huge difference when you arrive at your destination and don’t have to spend 20 minutes or more “unwinding” from the drive. As someone with three children whose bladders never seem to co-ordinate I can tell you that stopping twice on a long drive has never set us back more than half an hour and we are all in better shape when we have reached our goal. Prescheduling the stops can be helpful and if you are really keen create a 5-10 minute yoga or stretch routine, then hit the bathroom, grab another bottle of water and you are back on the road refreshed and ready for the next leg!

Wherever you are headed this summer from all of us at Kura safe travels and have a great time!

Michelle Kudelka, RMT

Tattoos!

So one of the unexpected perks of being a massage therapist is getting to have an up close look at people’s tattoos. I have to say the best part is hearing the stories behind the art work; most are quite thoughtful, some are funny and I have heard the occasional regret. It has also been interesting to see who has tattoos. I will confess to having been surprised by discovering body art on some people that I would never have expected.

So if you are thinking about getting a tattoo please consider the following things (from a massage therapy perspective);

1) Be sure to leave at least two weeks between the time you get your tattoo and your next massage appointment.

2) When deciding the location of your tattoo on your body think about the clothing you will be wearing over the next week as the skin heals. Anything that rubs and causes discomfort will alter your postures and/or gait.

3) Remember that you will need to accommodate your healing skin when sleeping and may need to adjust your position. Extra pillows can be helpful to allow for a restful sleep.

4) Research your tattoo shop well. Health and safety are by far the most important decision when getting ink work done.

Michelle Kudelka, RMT

Fruits and Veggies are back!

Lettuce, kale, kohlrabi, radishes, garlic scapes and herbs; oh my!  And so it begins – the local farms are starting to return to markets and CSA pick up sites to distribute their amazing produce!
Pick your own farms are opening their gates and I for one am thrilled to be in Ontario.  Strawberries got a bit of a late start but are coming on strong and still have another week or so left in them, raspberries and blueberries are getting ready to explode on the scene.  In another month peaches and corn will be in full swing and apples will be next up taking us into the fall.
I love this time of year when local asparagus is a regular on my barbecue grill and fresh market strawberries barely last the trip home.
As the advertising ditty goes “Good things grow-oh-oh in Ontario!”
Enjoy!!
Michelle Kudelka, RMT

It Is All About The Gear!

Probably the most common statement I am hearing made these days is “I can’t wait for this winter to be over!”  As a lover of all that each season has to offer I am a firm believer that the only way to truly enjoy the weather is to gear up properly.  And what is the proper gear for -33 with the wind chill?  For that answer I will have to defer you to the expertise of the very knowledgable staff at Waterloo’s Adventure Guide, Cambridge’s new SAIL or if you are up for a road trip MEC in Burlington.
 What I can comment to is what your body does when not wearing the right clothes for the season; specifically the cold.  As the weather starts to turn cold I will start to notice an increase in people arriving for treatment of headache symptoms and tight neck, shoulder and upper back muscles.  So often a huge contributing factor is they are cold and their body is trying to curl in on itself to maintain warmth.  Ever notice that as you get colder your shoulders start to head for your ears?  It is so important to make sure we are bundled up against the wind and cold.  Find clothing that comes up around your neck, wear layers and really good socks!
 Keep these things in mind as we head into spring.  Believe it or not the weather is actually getting warmer!  The sun is getting stronger and staying out later.  This tends to lead to people getting a little over excited about breaking out the lighter weight coats and putting away the clunky boots.  Remember, as the temperature rises it will turn wet outside and that can lead to a whole new kind of chill.
 Each season can be so much fun to play in but not if you are not geared up properly.  Get dressed for the weather and go out and enjoy before the snow is gone the new mantra becomes “It is way too hot out here to move!”
Michelle Kudelka, RMT

Goal Setting in 2015

As February rolls around, I am starting to have many a conversation about the varying success rates of New Year’s resolutions.  One story I found most interesting starts out in the usual way- individual signs up for trial membership at a gym; individual attends a free consultation with a personal trainer.  In the midst of this consultation there is a discussion about goals and needs of the individual and a proposal is made indicating a workout plan and price point at which it can be achieved.

The interesting part for me is that the individual’s availability, financial position and starting goals were not really taken into consideration, resulting in the individual being set up for failure before they even got started.

Please remember as you enter into whatever activity you have chosen to achieve your New Year’s resolution that the key part is being active.   Start with goals that fit your lifestyle and seek a coach/instructor/trainer that keeps you passionate about your activity so you will keep going.

Michelle Kudelka, RMT

p.s. Consider the S.M.A.R.T. criteria for successful goal setting!