7 Ideas For A Healthy & Happy Season

Posted on by

1 – Set an intention you want the holidays to mean to you.

Something simple can make such a big difference. Read this blog post to see how it works and why it matters.

2 – Choose a minimum of 50% locally purchased gifts.

The last 2 years have been especially difficult for many small businesses, consider strolling the downtown shops and supporting these small businesses. For the next few weeks many stores are open late and there are local markets happening all over the area.

3 – Keep your food choices as clean as possible.

You know your food sensitivities. You know sugar is not good for your body. You know overconsumption is not what your body needs. If you don’t read these blog posts for the simple recommendations I give people. If you’re travelling read this post for some healthy ideas.

4 – Fast, a little bit

The research and resources about the benefits plenty, but the simplest thing for you to understand with fasting is this: When you limit the energy required for digestion within your body, it frees up energy to focus on healing and repair. The holiday season is an easy time to overindulge, adding some fasting can help counter this. Even 12 hours overnight will make a difference! Listen to this podcast episode or read this blog post for all the reasons I love intermittent fasting.

5 – Get outside 5 x/week.

Move your body everyday. Just do something! A walk, a fitness class, lifting weights, yoga or stretching, dancing in your kitchen (you should also make this a daily habit!) as long as you are moving your body will appreciate it. We are not designed to be sedentary beings. Read more about the power of movement for your body in this blog post and here’s a post about why stretching matters.

6 – Connect with others, but in a way that feels right to you.

Social stimulation is vital for our health, but not at the expense of feeling overcommitted or overwhelmed or with people who add stress to our lives instead of joy. Find the balance that is best for you. Read more in this blog post.

7 – Take a breather.

t the season for family and friends, but don’t forget to take the time to relax and indulge in activities you enjoy! Make time for quiet moments, reflection, and whatever restores YOU so that you can start 2022 feeling refreshed and ready for what’s ahead in the new year to come.

7 ideas here, which can you comfortably commit to?

Focus On What You CAN Control

Posted on by

I’ve spoken with so many people recently, who are frustrated with the number of things that are beyond our control right now. The changes that have been forced on our lifestyle by this virus and everything it’s brought with it, can be disheartening and bring up feelings of sadness and confusion.

I’m not immune to those feelings. One small solution that helps me when I’m starting to feel that overwhelm rise up in my chest, is to focus on what I can control.

You can choose to take care of yourself.
Go for a walk, eat yummy healthy foods, meditate, read a book or get into bed on time.

You can choose to connect with your loved ones.
Sure, nothing beats a hug, but texting, calling and Zoom-ing (I love that Zoom is a verb now) can satisfy that deep need we all have for connection.

You can choose to focus on the good.
If you look into the future focused on uncertainties, your future doesn’t look that great. But when you focus on the things that you have, that you are grateful for – your future looks bright and like it’s to be grateful for. Focus on the good vibes out there, and you’ll bring them into your life.

When you claim your power over your daily choices, it gives your mind a sense of control. And that sense of control is the antidote to all of the overwhelming feelings that start to rise up from this situation. 

Focusing on the things that you can control, rather than the things that are beyond our control,  will lower your stress and cortisol levels, take us out of the flight or fight response, and contribute to the optimization of your health. It will support your emotional wellbeing, and we need that right now.

If you’re feeling like you’re in need of an adjustment, I am able to see people by appointment at my discretion. You can book a call with me here. 

One of the things I miss most about practice is the 15 minutes we spend talking with each adjustment. Catching up with you, talking about things like food, exercise and  health. So if you feel like you need those 15 minutes without the adjustment, book a call and we’ll have one. Or you can always reach out on Facebook.

Hang in there. There will be lots of light at the end of this tunnel. Keep your eye on it.

Episode 28: How Can We Support Our Families During Times of Stress?

Posted on by

I’m joined by Psychologist Maddi Rundle in this conversation, and I loved it! We discussed why it’s important for us to take care of our emotional response as parents, how to communicate difficult situations with children of all ages, and why ‘feeling our feelings’ is essential to moving forward.

If there is ever a time to understand these ideas, it’s now.

P.S. It’s longer than the usual 10 minutes because it was so good!

 

Don’t Stress! Your Heart Will Thank You

Posted on by

As a Family Chiropractor I am lucky to see people everyday who choose to invest in their health and are actively making choices to feel and function their best. Something that comes up consistently in conversation with people is stress, and it’s often connected to the changes I observe in their body and the injuries I see.

According to The Heart & Stroke Foundation, “Although stress happens first in the mind, it has strong effects on the body. People who have high levels of stress or prolonged stress have higher cholesterol or blood pressure. They may be more prone to narrowing of the arteries (atherosclerosis), a stroke risk factor.”

Emotional and mental stress create tension in your body and affect all body systems, including your muscles and joints! It’s important to regularly check in with yourself, assess your emotional health, and make changes if needed.

These are the 5 tips I suggest often, and ones I implement in my own life:

Let Go

You always have a choice in how you handle any situation and how you let it affect you. Holding negative feelings toward someone doesn’t hurt them, it hurts you! Who are you holding anger towards? What do you need to let go of?

Focus on the Good

What you dwell upon expands. If you focus on what you don’t have, that’s all you will see. Focusing your thoughts on victories instead of defeats will help you develop an attitude of gratitude and a greater sense of self-worth. When you change the way you look at things, often the things you are looking at change.

Be Thankful

The secret to happiness is not found by seeking more, but in developing an appreciation for what we have. A powerful exercise is the use of gratitude journal to reflect on day-to-day success, or simply take a few minutes to think of 5 things you are grateful for in your life. You will be pleasantly surprised how it will shift your mental state.

What’s Your Purpose?

A big question I know, but one that you need to make the time to think about. Are you living your life with purpose, plans and passion? If you could do anything you wanted to, what would it be? It’s never too late to re-design your life and pursue any dream you have. What steps can you take to start moving in that direction? Baby steps still take you forward!

Laugh!

Laughter is “the most inexpensive and most effective wonder drug”. It suppresses the secretion of stress hormones, boosts your immune system, reduces inflammation. Let’s face it – there is nothing like the feeling of a deep belly laugh! Are you laughing enough? Connect with others and share some fun.

Give Gifts of Experience This Year!

Posted on by

There are many ways to show affection and pamper the ones you love without purchasing ‘things’. I’ve noticed many people choosing ‘experience gifts’ instead of tangible items. Consider giving someone you love the gift of time together or the experience of doing something they love. I’ve done this with my sons for the past 6 years and we’ve had many memorable times together such as going to Great Wolf Lodge, a trip to New York City, or catching Raptors games. We’ve also gone skating on the Rideau Canal (after a hockey game) and seen Coldplay perform live.

Now when they make their Christmas wish lists they often include ‘things to do’ as some of their items! For the people in your life, what about vouchers for ski passes, yoga passes, gift certificates for restaurants and cafes? Cooking classes, music or art lessons? Spa services are always a popular choice, and tickets to the movies, theatre, concerts, sporting events are always fun.

GIVE THE GIFT OF HEALTH

Another option is to look around your community for services you use, ones that have made an impact on your quality of life, and consider giving your loved ones a certificate to try out those services. Gifts of health are always well received! I’ve had many people purchase an initial session with me or a series of adjustments for people they care about, and there is a tremendous amount of gratitude expressed to me by the recipients.

SHOP LOCAL

If you choose to give gifts during the holiday season, consider ones that are from local stores. Shop within your community if possible and you’ll save on gas, meet new people and support a small business.

But remember, time together is more valuable with the ones we love than any object, and you’ll get the benefit too! Take the stress away from shopping and get creative giving gifts of the heart in other ways this holiday season.

The One Thing You Should START Your Holiday Season With

Posted on by

In my experience in practice over the past 17 years, December tends to be a month filled with fun. But it can also be filled with so much added stress!

One thing that I’ve been suggesting for the past few years that has made a profound difference for people, and in my personal life too, is asking yourself this simple question:

What’s your intention this holiday season?

You’ve likely set goals for your health (and if you haven’t – get in touch! We can help!).

You’ve likely set goals within your work life, perhaps within your family life, finances, and maybe around your home for projects. Why not set a goal for the most-wonderful-and-busiest time of the year?

Decide what you want the holidays to mean, what your priorities are, and how you want feel. Then I want you to write it down.

Choose 3-5 words or perhaps write a brief statement or sentence, then put it somewhere you can see it. You can get creative with this! Make it look pretty or decorative if you like, but what really matters is that you will see it and be reminded of what you wrote. Whether you post it on your fridge, put it on your phone, or write it in a journal that you will look at every day, this is the most important step!

When thinking about this, be realistic and consider:

Every year our lives are a little different, and it’s important to change our expectations accordingly.

What’s happening in your life these days? Where are your children or extended family in the current stage of their lives? Given their ages and interests, what do you want the holidays to look like for you?

Maybe you have a holiday planned, or there is someone in your family who having a tough time, or perhaps your grieving a loved one? There may have been a change in your home or work life. Maybe your finances are more strained than usual? Depending on your reflection on these areas of your life and the people in it, you might want to adjust your plans and celebrate a little differently this year.

When you have an intention to refer to, it will help you make solid decisions about how you spend your time and money this holiday season. You’ll feel better about your choices because they will be more realistic with your current lifestyle, and this will ease your mind, and help you find more JOY (and less stress) holiday season. Give it a try and let us know how it works for you!

5 Little Things You Can Do to Improve Your Health

Posted on by

Taking care of your spine and nervous system is an amazing way to improve your health, but there are many other lifestyle factors that will help you feel fantastic. For some people though, the thought of improving their body and making some lifestyle changes can leave them feeling intimidated, and even overwhelmed. It doesn’t have to be this way though! 

What if you just tried to do 5 daily things to improve your health? 

Imagine doing 5 little, yet important, intentional acts everyday to get you closer to your most important health goal: feeling and functioning well.  I’m not talking about massive, major changes to your health that require a dramatic lifestyle change, but small daily things that ultimately create a bigger impact because you are actually doing them.

“Success in anything is created through the performance of a few small daily disciplines that stack up over time to create stunning results.”

Robin Sharma

It’s much easier to build on small steps and gradually add more, than to attempt a massive change. 

It’s likely that you’re already doing some great things to support your health, but perhaps they have already become so routine for you that you’ve even forgotten they are good for you! 

Focusing on the good things you are already doing, and all the good things your body is capable of doing is also a powerful gratitude reminder and can motivate other small changes.

Can you think of 5 things that you do on any given day to support good health?

Need some ideas? Here’s some to get you thinking:

  • reduce your caffeine or alcohol
  • drink more water
  • go for a walk/run/swim/bike/hike….
  • visit a friend
  • eat some fruit
  • go to bed a little earlier
  • play with your children
  • read a book
  • put that donut or cookie down
  • take a yoga class
  • breathe (with awareness! consciously relaxing, with full deep breaths)
  • do something you love
  • learn something that can help you live healthier
  • get adjusted!

Need more ideas? Just ask!

Hungry for more? Check out the rest of our blog posts!
If you’re more of a listener than a reader, you may prefer tuning into my Rock Your Health Podcast.
If you love conversation, reach out here, I’d love to hear from you!

Episode 18: The Health Benefits of Gratitude

Posted on by

It’s Canadian Thanksgiving this weekend and also my favourite time of year in the practice. In addition to the amazing weather and abundance of produce from local farmer’s markets, we have also set up our gratitude wall – an annual tradition in my practice. Today’s podcast is all about gratitude, so listen in and find out how making gratitude a daily practice will actually do great things for your health.

For more on the health benefits of gratitude, check out this blog post.

Hungry for more? Check out the rest of the Rock Your Health Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Gratitude Is Good For Your Health

Practicing Gratitude is Good For Your Health!

Posted on by

When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.

Marcus Aurelius

The simple act of gratitude can have powerful effects on your emotional well-being and consequently on your physical body as well.  Negative emotions create muscle tension, weaken our immune system, and even alter our hormone patterns (men too!).  Taking a minute to immerse yourself in simple gratitude for the many blessings in your life is scientifically proven to improve your health.

Practicing Gratitude as a Community

Every October we do something powerful and positive in the practice. We invite people to take a moment to share something they are grateful for on a piece of paper and post it on the wall in the reception room.

Everyday  as we discussed the importance of living with a grateful heart, encouraged people to take a moment to share what they were grateful for, we were inspired by the responses we received.

More than just the act of writing the gratitude note, others read all the notes on the wall, had a laugh, shared a sentiment, and left with a smile on their face.

We watched people reflect, and often converse with others in the practice. We witnessed people coming together, interacting with each other, and watched a community unfold. We’ve already started the wall again this year, but here’s why gratitude is so important:

A man becomes what he thinks about all day long.

Ralph Waldo Emerson

What you dwell upon expands. If you focus on what you don’t have, that’s all you will see. Focusing your thoughts on victories instead of defeats will help you develop an attitude of gratitude and a greater sense of self-worth.

The Science Behind Gratitude And What It Can Do For Your Health

Research shows the feelings associated with gratitude, appreciation, love and caring enhance health. When you find one thing, however small, to be thankful for and hold that feeling for as little as 15-20 seconds, many subtle and beneficial physiological changes take place inside you:

  • Levels of stress hormones cortisol and adrenaline decrease, supporting many organ systems and boosting your immune system
  • Coronary arteries relax, increasing the blood supply to your heart. Heart rhythms become more harmonious, affecting other organs and lifting your mood
  • Breathing becomes deeper, increasing the oxygen level of your tissues

People who regularly practice gratitude report higher levels of alertness, enthusiasm, determination, attentiveness and energy when compared to those who do not.

Practicing Gratitude Individually

Make gratitude part of your life by adopting more thankful thoughts or making the time to write them down. A powerful exercise is the use of gratitude journal to reflect on day-to-day success, or simply take a few minutes to think of 5 things you are grateful for in your life.

You will be pleasantly surprised how it will shift your mental state and the benefits to your health!

Define Your Year!

Posted on by

ID-100211313What’s Your Word?

I love this concept and started to apply it a few years ago. Think about your aspirations for 2014. What do you want for the year ahead? Is there an overriding theme that comes to mind for you? Can you sum up your intentions in a single word? I bet you can.

A great word can set the tone for your actions and keep you focused.  A word can also serve as a reminder of what’s important when everyday  ‘life stuff’ frustrates us. For example, when my sons were young and I wasn’t in practice, my word was “Nurture“.  It reminded me of my focus on raising my sons and looking after myself.  It allowed me to accept that my career aspirations would be fulfilled at a later date, and that the little boys in my kitchen were simply more important for the time being. In other years the words “Grow“, “Balance” and “Focus” have worked well for me.

A great word  sets your intention and will help manifest the people, places,  opportunities (and challenges!) to help you achieve your goals.  A good friend recently shared her story of using theme words during the past few years. “Abundance” was her focus at one time and she grew her business substantially. “Love” was her focus another year, and she met the man she married.  Metaphysics aside, what you focus on tends to happen!  The simple act of awareness can powerfully  keep you oriented towards actions that support your goals, and make you more likely to attract success.

Your ‘word’ might come to mind easily.  You may already have one that has been running through your thoughts repetitively, especially if you have set resolutions or goals for yourself. If not, carve out some time in your week to think about it. Sit quietly and reflect.   Journal if it helps you sort out your thoughts, or, on a blank sheet of paper simply write down words that depict your hopes and dreams for the year ahead. Something will pop out at you, or you may notice a pattern in the words you write down. Don’t over-think it!

Friends, colleagues, and people in my practice have shared their words with me for added support and accountability. Here’s some of their theme words to get you started:  Relate, Believe, Focus, Simplify, Build, Mindful, Refresh, Rejuvenate

Once you have your ‘word’ write it down where you can see it regularly. Use it as a password so you have to consciously think about it many times a day. Place post-it notes all over your home if you need to. Get creative and do what works for you – and share your ideas!

One word is easy to remember. Pick one for yourself and let it shape the months to come.