Jo-Anne Richardson, RHNJo-Anne Richardson, RHN

Jo-Anne Richardson has almost a decade of experience managing a chiropractic office and educating patients on how chiropractic can allow your body to express optimal health. She is a Registered Holistic Nutritionist and holds a Degree in Communications. She loves to experiment with raw vegan recipes, loves to salsa dance, travel and learn new holistic health information to share tips with everyone who visits the office.

Exercises to Help Improve Your Posture

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Virtually everything we do requires us to hunch forward – typing, cooking, driving, etc. When we slouch, our chest muscles shorten, our back muscles weaken, and our abdominal muscles grow slack. This muscle shortening is a cause of a wide range of uncomfortable symptoms. Fortunately, however, being mindful of our posture can prevent back pain, help us feel better, and even assist in projecting more confidence.

We hear a lot about “core” strength, but what exactly is the core? Put simply, it is the series of abdominal and lower back muscles that connect to your spine and pelvis. These muscles are involved in virtually every movement we perform, but like any other muscle group they can become unbalanced from lack of consistent use. Imbalances in strength and use can cause them to grow fatigued, get overstressed, and wither over time.

In order to improve posture, we must strengthen our core muscles through consistent, periodic training, without overdoing it. Finding routines which use resistant bands or dumbbells can be a great way to improve strength and flexibility but it’s important to realize the differences between resistance bands and dumbbells before incorporating them into your fitness routine.

Having the right routine to strengthen your core will assist in reversing the feeling of “tight” muscles, strengthen little-used muscles that have atrophied through lack of use, and keep consistently-used muscles from growing fatigued.

Try the following simple exercises on alternating days with one day off in-between. You may feel a bit sore on the first few days, but being consistent with this quick and easy routine will improve your posture and fortify your core and back muscles.

Core Exercises:

Lying Leg Raises

Lie down on your back with your legs straight. Put your hands by your sides or under your glutes with palms facing down (to support the lower back). Press your lower back to the floor as you lift your legs off the ground until they make a 90-degree angle from the floor. Slowly lower your legs back down towards the ground.

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Curl Up/Crunches

Lie down on your back with your knees bent and feet flat on the ground. Put your hands across your chest or pointing forward by your sides. Keep your lower back pressed to the floor, slowly roll your head, shoulders, and upper back off the ground. With control, slowly roll back down.

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Plank

Start with your elbows on the ground with palms facing down and fingers facing forward. Make sure that your shoulders are right above your elbows, and they are away from your ears (no shrugging). Your toes should be tucked under towards your shins. Keep your core tight and leg rigid. Try squeezing your thigh and glute muscles. Hold in this position for as long as you’re comfortable. You should not be feeling your lower back.

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Back-Focused Exercises:

Superman:

Lie down on your stomach with your arms out overhead and your legs straight behind you. Lift your arms and legs off the ground simultaneously as you contract your back and glute muscles. Keep the motion slow and controlled. Your neck, head, and spine should be aligned. Slowly lower your arms and legs back down on the ground.

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Shoulder Blade Pinch:

Stand or sit with your shoulders back, down, and relaxed. Squeeze your shoulder blades together as you open up your chest. Hold the pinch for 10 seconds.

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Cobra Back Extension:

Lie on your stomach with your hands by your shoulders. Straighten your arms as you contract your back muscles in a back bend. Hold this pose for a second before slowly lowering back down.

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Trainer’s Tips:

Pull ab muscles in and up toward your spine – try not to use your hips to move your lower core.
Use slow, controlled movements—don’t jerk your body through the movement.
Breathe evenly throughout the movement—don’t hold your breath.
Stop doing any activity that causes pain or makes pain worse!

 

 

Blog by Guest Author:  Sally Leung – a fitness coach, certified personal trainer, fitness instructor, and nutrition and wellness specialist who is committed to helping others live their healthiest lives. She is also the host of Get Fit, Get Strong on Rogers TV and the creator of her signature program – The Bikini Body Method. Sally believes in sustainable changes, and she is passionate about helping everyone discover how to permanently improve their lives. For workout ideas, fitness tips, and recipes, check out her website www.SallyLeungFitness.com and follow her on social media: www.Facebook.com/SallyLeungFitness and www.Instagram.com/SallyLeungFitness

I’m Single. Why Does Valentine’s Day Matter?

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Valentine's Day

It doesn’t matter if you are attached or single on Valentine’s Day! The message that should be portrayed goes much deeper than getting chocolates from a secret admirer.

Sadly, the confectionary and stationery companies have gotten ahold of this once-sacred holiday and turned it into another opportunity for consumption.

If you are able to look past spending money on teddy bears, chocolates, flowers and lace, you will begin to see that there is a beautiful side to the now-commercialized holiday.

The message that shines through from the deeper side of this holiday is the importance of taking a moment to appreciate love, the wonderful people in our lives and to take a minute to shower each other with gratitude.

In present day, that gratitude can equate to purchases, but at the roots of the holiday, the message is love and appreciation.

However, the most important aspect of the love and appreciation we share on this day can sometimes be forgotten.

Self Love!!

What are you doing today to celebrate your SELF?? Your incredible value, your consciousness, your health and your life? Often, it’s too easy to forget about our selves and care for everyone else, showering them with all of our love, kindness, support and help, and we forget to leave some for ourselves!!

It is very difficult to fill someone else’s cup if yours is empty.

This week, in honour of Saint Valentine, spend some time with yourself, working on your self care, and noticing how you feel.

Spend time doing things that you love to do, take a time out and close the door. Remember back to less stressful times, or maybe when you actually had TIME! and think of things you used to love to do. If you have a hobby that you haven’t picked up in awhile, return to it and experience the joy of doing things you want to do, rather than things you have to do!

Maybe your self care is making time to have a luxurious bath without your children banging the door down. Ask for support when you need it – and have someone help you out so that you can take a bit of time for yourself.

Or maybe you love yoga and rarely get the chance to go to a class. If you have responsibilities at home that make it difficult to go to a class, bring one to you!! There are many amazing yoga classes on YouTube that you can do right at home. Look for an online teacher that is at your speed and make time to enjoy this practice. Get lost in your breath and breathe joy and love back into your life.

Whatever you choose to do to create space for some self care, it’s also important to focus on self love. Develop a mantra that you can say to yourself every day that makes you feel important, appreciated, beautiful, loved, healthy and supported. It is so important to develop a deep love for yourself and treat yourself how you treat your best friend – with kind, supportive words and overflowing love and kindness.

Sitting Too Much is the New Smoking

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sitting

The amount of sitting that we do in a day has quickly become a concern for our health and longevity.  Studies reveal that the health impact of sitting for too many hours a day can be compared to the effects that smoking has on our health.

A sedentary lifestyle has been linked to;
  • Cancer
  • Diabetes
  • Obesity
  • Cardiovascular disease
  • Weakened immune system.

Let’s explore some ways to ensure that you don’t fall symptom to these diseases.

Shocking!  How Many Hours Of Sitting We Do In A Day

There is the time in the car on the way to and from work.  The 8 hours at the office.  All in addition to spending time each night on the couch in front of the television, computer or on your phone.

The winter months in Canada can be particularly difficult to get motivated to work out or to be more active.  But there are some simple things that you can add to your daily routine to increase your activity level without having to brave the elements of winter.

Set A Goal To Be Active 10 Minutes Each Hour That You Are Awake!

If you wake up at 6 am and go to bed at 10 pm, then you have 160 minutes to fill with activity.  Don’t panic.  Activity doesn’t mean that you have to be actively exercising.

Activity could be as simple as;
  • Standing at your desk while you make phone calls
  • Tidying your house
  • Preparing dinner
  • Walking to the car (I suggest parking at the far end of the parking lot at work and the grocery store to increase your activity) 
  • Taking a walk on your lunch break
  • Taking a yoga or pilates class, or any other form of exercise that you enjoy

Click here to read, “10 Desk Exercises You Should Be Doing Every Day”.

If you are pressed for time to fit in exercise, try multitasking.

When you drop the kids off at their extracurricular activities, rather than sitting and waiting for them to be finished, use this time to do an impromptu workout.  Walk around the block or if the weather isn’t nice, go to a nearby shopping centre and do a quick lap around the store.

If you are prone to watching a lot of television during the winter, then during the commercial breaks, get up and do a small work out.

Do three reps of 15 squats, lunges, push-ups, sit-ups, or go through a quick yoga flow of stretches.

Get a fitness tracker and aim to hit around 10,000 steps per day.

Especially if you are the type of person that needs to visually see your progress throughout the day.

The benefits of an active lifestyle are far reaching and include;
  • Higher energy levels
  • More restful sleep
  • Lower body mass index
  • Detoxification
  • Better mental clarity

By bringing awareness to our level of activity we can easily make adjustments to our lifestyle.  All this to ensure that we are taking care good of our health and maximizing our longevity.

With Sources From:

http://www.nchpad.org/403/2216/Sedentary~Lifestyle~is~Dangerous~to~Your~Health

Are you still consuming this poison that causes your brain cells to self destruct?

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This is one of the worst substances ever created in the laboratory. And it has been systematically added to our food supply for the last few decades.

This artificial sweetener is hiding in many of your foods and it is important to be diligent in reading labels to be sure you are avoiding it.

Aspartame is a neurotoxin – which means it actually chemically toxifies your brain cells to death with poison.

It is used as a sweetener in diet drinks, yogurt, gum, and many pre-packaged foods.

There is overwhelming evidence (over 900 studies) stating that it creates irreversible damage in the body, with over 92 known side effects.

You can imagine that it can be somewhat difficult to pinpoint the cause of your symptoms if you are unknowingly ingesting this sweet poison.

For example, some of the known side effects include epileptic seizures, aggression, heart palpitations, migraines, brain damage, hives, nausea and blindness. Also, multiple sclerosis, cancer, Parkinson’s, Diabetes, Alzheimer’s and brain tumours.

The side effects can either build up gradually over time, or can be an acute reaction.

According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms.

Are you being poisoned by Aspartame and don’t even know it?

You are being poisoned if you are using any of these products:
• NutraSweet, Equal, Spoonful, and Amino-Sweet
• Children’s Tylenol chewable tablets
• Centrum Jr. and Silver Vitamins
• Metamucil (sugar free)
• Some Flintstones vitamins
• Dimetapp
• Some Gerber hydration solutions
• All diet sodas
• Smucker’s sugar free products
• Kool-Aid
• Crystal-Light
• Jello
• Most brands of gum and mints
• Sugar free candies
• Some sugar free yogurts
• Some breakfast cereals and granola bars
• Most items that are labelled sugar free

There are many more products that aren’t on this list that also contain aspartame. It’s important to read the labels of everything you consume, to be sure you are not inadvertently poisoning yourself or your family.

Also look for anything that contains Asesulfame K or Acesulfame Potassium. They can also mimic aspartame and are sometimes used in conjunction with each other.

So how do you avoid Aspartame?

The easiest way to avoid aspartame is to eat real food. Shop in the perimeter of the grocery store and spend 90% of your time in the produce department. Choose foods that do not require a label. For example, an apple is an apple. It doesn’t need a label to identify the ingredients that are inside of the apple.

If you used to sweeten your coffee with an artificial sweetener, switch to real food!

Honey has amazing health benefits and tastes great. Pure maple syrup also contains a great deal of nutrition. Use these sugars sparingly, as they are very sweet and can add several calories to your beverage. However, those calories come with a lot of nutrition, and no matter what, they are SO much better than aspartame.

This is a very informative short video outlining the dangers of Aspartame and how to avoid it.
https://www.youtube.com/watch?v=TB6L9S_jc5E

With Sources from:

visit http://www.sweetpoison.com/aspartame-side-effects.html
http://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx

Meditation isn’t Supposed to be Frustrating!

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I don’t know about you, but whenever I sit down to meditate, I have instant anxiety! I have got a to-do list that is growing by the minute, I have so many balls in the air that I feel like if I take my eye off of one just long enough to take my first meditative breath, they are all going to come crashing down.

Which is EXACTLY why I need to meditate!!!

So I am going to start meditating more regularly, and actively trying to turn off the panic that rushes toward me whenever I take a mini-break for myself to recharge.

I encourage you to join me in daily meditation!

Because really, what better way can we spend just 5 minutes than bettering ourselves!!

Meditation is an excellent way to reduce stress and improve your focus (once you get past the panic!! just kidding.)

It is particularly important for people who feel daily stress and find themselves in a routine that they can’t quite keep up with. It is an excellent way to quiet your mind and clear your thoughts of trivial issues to make room for more meaningful ideas to surface.

The best part is, you can carve out time for meditation any time you’d like throughout the day. Some people prefer to meditation first thing in the morning, to set the tone for their day, while others prefer to take a break over lunch, and find a quiet spot to meditate mid-day. It can also be quite nice to spend some time in the evenings meditating before you get ready for bed. This can be very helpful in turning off the days’ thoughts, aiding restful sleep, and calming your mind.

Here are some tips to make your meditation productive and enjoyable:

1. Find a comfortable place to relax. If sitting cross legged on the floor doesn’t do it for you, find a comfy chair. Make sure you are warm enough, because as you are not moving and potentially calming your heart rate, you may feel chilled. Throw on a warm sweater.

2. Make your new comfy spot a place that is relatively quiet. Especially for beginners, it is so easy to get distracted by others talking or moving about. If you can have a quiet room with a door that can close, even better!

3. It’s okay if you have racing thoughts. Part of the whole point is to take some time separating yourself from those racing thoughts to position yourself to be able to just observe them. Rather than connecting with them and feeling like the pressure of whatever you are thinking about, simply take the vantage point of looking down upon your thoughts and watching them float by. With no attachment, you can hover above them and not be affected by them.

4. What are you supposed to think about?? Well, nothing and everything! A great way to just let thoughts come and go is to focus on your breath. Be still and be one with each inhalation and exhalation. Notice how your breath feels inside your body. Notice the pause you take between inhaling and exhaling. That is really how you are in life while meditating – embrace the pause!! Feel the rhythm of your breath and imagine it is like the ocean waves. In and out, powerful and strong. Feel the gratitude that comes with feeling this moment of just being alive!

5. Guided meditations are a very nice option to listen to a recorded voice that will guide you along a visualization meditation. There are many on YouTube that you can enjoy that also have beautiful music accompanying your visualized journey.

Most importantly, the best tip is to try to meditate daily. The more consistent you become with your practice, the more you will look forward to this time you spend benefiting your whole being.

Just remember, an athlete doesn’t just work out when they’ve gotten out of shape – they work out every day to be their best self. It’s the same with meditation – we can’t just meditate when we feel stressed already – it should be part of our daily schedule.

In Praise of Salt

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abrasive, bad reputation, canned foods, dietary salt, electrolytes, essential oil, exercise, facial scrub, float, gentle exfoliate, healing, health, inflammation, lavender, lemon, moisturize, myth busting, natural health, nutrition, parabens, preservative, salt, saltwater, sea salt, sea water, skin, smooth

For the last 40 years or so, salt has been getting a really bad reputation. Many people are terrified of salting their food, and actually think salt is UNHEALTHY for you.

Time for MYTH BUSTING!! The body needs salt and the electrolytes it provides.

Salt, NaCl, is an ionic compound made of sodium and chloride ions. It has been important to humans for thousands of years, because all life has evolved to depend on it.

Humans, like all life, need dietary salt to survive. Salt’s ability to preserve food was a founding contributor to all civilization. It helped to eliminate dependence on seasonal availability of food, and made it possible to ship some foods over long distances. (Think preserves, pickling food etc).

However, salt was difficult to obtain, so it was a highly valued trade item, and considered a form of currency by certain peoples. In fact the Roman historian Pliny the Elder stated as an aside in his Natural History’s discussion of sea water, that “in Rome … the soldier’s pay was originally salt and the word ‘salary’ derives from it …”

I was one of these people, rarely used salt except maybe to salt the water for my gluten free pasta noodles. But I found out this summer how much my body really loves salt, when friends invited us out to swim in their salt water pool. We took my 90 year old mother, my daughter and son for a daily 30 minute swim. Mum’s wrinkles softened, her body thrived, her aches and pains disappeared and all she did was float and soak. My daughter’s persistent rashes disappeared, and her skin felt like silk. At first we thought it was because we were enjoying the sun – Barrie summers are so short – but we didn’t get the same results in a chlorine pool at all.

By the end of October, my body was missing our beautiful swims, not just because I missed the exercise, but it missed the salt waters healing properties!!

Epsom salt baths didn’t feel quite the same (my tub’s not big enough to splash around in, and I am too impatient to sit around idle in a tub, I prefer to shower).  Since my skin was getting dry I tried an experiment … mixing salt with my favorite moisturizer – coconut oil. I’ve never liked commercial moisturizers because parabens make itch and inflame my skin).

The result was: An amazingly effective and gentle exfoliant. At 62 years of age my skin is smooth, and almost entirely wrinkle free. I do not even need to moisturize afterwards! My daughter loves it too.

I used different salts till I found the right texture. Sea salt took too long to melt and was course, Himalayan salt was too rough and didn’t melt at all, but my favorite believe it or not is normal Sifto or Windsor salt. It melts quickly and isn’t abrasive, and most people are somewhat thyroid deficient in Ontario anyway so the fact that it is iodized is just fine, and I mixed it with coconut oil, added a dash of my favorite essential oil/aroma i.e calming lavender or rose, zesty tangerine or lemon to wake me up in the mornings.

Try it… I’m positive you will love it! Your body and senses will thank you. And your kids and significant other will comment on the silky smoothness of your skin.

By the way, if you have really sensitive skin use baking soda instead of salt, it’s very finely ground, and melts easily too, this is my daughter’s favourite facial scrub. You do not need a lot; a little goes a long way.

Worried about salt ingestion? Actually all the hoopla we listen to has been proven to be outdated and a result of faulty conclusions to data accumulated in the 1940’s. It comes from a time when everyone ate canned goods preserved with salt. Now we have refrigerators and we are more health conscious and eat fresh.  Enjoy, but don’t overdo the pretzels and potato chips.

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Blog by Guest Author:

01Jessy headshotJessy Morrison
For over 25 years now, Jessy Morrison has been called The UNflakey Reiki Lady/ a Body Talker/a Body Whisperer/ and a  Healing Catalyst,  but really, she is just a rebel with a cause. As single mother of a daughter who had “every allergy under the sun” and “failure to thrive” she is making sure everyone becomes their own best healer by not conforming to being a “Sheeple”, by embodying their true authentic self.
She was a Founding Member of the Ontario BodyTalk Association, co-founder of the Whole Life Learning Collective, & is the founder of Transformational Tuesdays for Soul-opreneurs. She is a contributing author to “The joy of an ex”, Another View, and Women with Vision Magazine, yet her passion is still working 1:1 with clients to heal their dis-ease labels, reclaim their bodies, refresh their mind, and renew their spirit.

Although she’s still a work in progress, her passion is to guide you on your own journey from “I can’t…” to “I AM!”

You can contact her at [email protected] 705-241-8680
www.jessymorrison.ca
www.transformationalTuesdays.ca  (soon to come)

Favourite Healthy Recipes Volume 1

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I love experimenting with new recipes, finding ideas and changing them to make them my own, and experiencing new flavours and palettes that are exciting and delicious.

healthy eating

The most important things to think about when you are preparing are:

  • Will this meal provide me with a broad range of vitamins, nutrients and minerals?
  • Am I eating a wide variety of colours?

It’s hard to eat a lot of colours if you have only meat and potatoes on your plate.  So this is why eating fruit and vegetables is essential to reaching all of your daily nutrient requirements.

Here are a few of my most favourite recipes that have been in my family’s meal rotation lately.

Breakfast

Breakfast is your first opportunity of the day to start consuming as many nutrients as you can, to jump start your day.  Ideally, the very first thing you should do to start your day is moving out the toxins that have accumulated overnight.  So try and drink a tall glass of water with lemon.  Then, enjoy this smoothie at least 20 minutes later.

Funky Monkey Smoothie

  • 1 frozen banana
  • 10 large frozen strawberries
  • 1 large handful of spinach
  • 1 tbsp peanut butter
  • 2-3 cups almond milk
  • 1 tbsp hemp seeds
  • 1 tbsp cocoa

Add all ingredients to a high speed blender.  Cover with almond milk, and blend until smooth.  Your children will love this smoothie and won’t even notice the greens hiding inside!  Love smoothies for breakfast??  Click here for our Breakfast On The Go – Mixed Berry Smoothie recipe.

Lunch

Lunch is best if it’s an easy salad or something that is pretty mobile.  I mean, who knows where life will take you by lunch time!!  So pack something that is easy to throw together and enjoy on the run.

Mango Salad

  • 1 ripe mango, diced
  • 1/2 head of romaine lettuce, washed and torn
  • 1/2 sweet onion, thinly sliced
  • 1 red bell pepper, diced1 roma tomato, diced
  • 1/4 cup raw sunflower seeds

Combine lettuce, vegetables and sunflower seeds.  Dice mango, being careful to save the juices.  Add the mango and juice from the mango to the salad and toss.  To learn more about why you should include mango’s in your diet click here for 10 Health Benefits of Mango’s.

Dinner

This is a great dinner option that you can enjoy at your home.  It replaces the empty nutrients in white or whole grain pasta with spaghetti squash!  Feel free to tweak the recipe with whatever vegetables you have on hand.  This recipe is also great as a left-over lunch option.

Spaghetti Squash Spaghetti

  • 1 spaghetti squash
  • 1 pound grass fed ground beef
  • 1 clove garlic, minced
  • 1 green pepper, chopped
  • 1 onion, chopped
  • 8 oz mushrooms, sliced
  • 1 zucchini, chopped
  • 1 jar tomato sauce (check label for no added sugar) or use your favourite homemade spaghetti sauce recipe

Cut squash in half, scoop out seeds and place on a baking sheet face down.  Bake squash at 350 F until spaghetti-like consistency.  Scoop the flesh out of the skin with a fork.  Cook ground beef in a skillet until no longer pink.  Add garlic, green peppers, onion, zucchini and mushrooms and sauté until vegetables are tender.  Add tomato sauce and heat through. Cover spaghetti squash with sauce and enjoy!

5 Tips You Must Know to Destroy Stress Today!

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What are you doing to manage your stress? It seems like every day we are inundated by more and more triggers, and the world just seems to be speeding up.

If you can’t keep up, what if you just stopped? What if you just turned off the pace of the rest of the world and went inside for a bit?

The thing is, most of the daily stresses in our lives will not matter in five years. Maybe not even in 5 days! But they are serious triggers in a moment-by-moment day.

Obviously, there are the major stresses, such as the passing of a loved one, major life decisions, new career opportunities, relationships ending and children arriving into your life, but for the daily stresses, how can we manage that better?

Most of us are on the clock.

The majority of stress is because we have way too many things to complete in a day, than the clock gives us time to do!

It’s always speeding up and the to-do list tends to continue to grow.

Between responsibilities at home, at work, at your children’s school, caring for aging parents, creating healthy meals, working on your relationships and squeezing in a little social time, it is really hard to balance everything that life demands of us.

Here are some tips that will sound crazy, and your stressed-out brain will say “ABSOLUTELY NOT! I HAVE NO MORE TIME IN THE DAY FOR ANYTHING!”

But I promise you, that after just a couple weeks, (and in some cases just a couple of days) your life will feel more put together than you could ever imagine in this moment.

1. Quit Sugar, Quit Caffeine, Quit Smoking, Quit Drinking (Yes, you read that right!)

All of these substances wreak havoc on your adrenals and your stress response system. Your body does not need any other external stresses to deal with, and sugar, caffeine, nicotine and alcohol are all very serious triggers for your body. It sends your body out of equilibrium by introducing external substances that are meant to excite or depress you. Your body must fight to expel these substances and adds an extra burden to your health.

Stop the sugary foods – pasta, breads, rice, muffins, cereal, and focus on consuming a colourful plant based diet. Limit your caffeine intake to one coffee per day, no more soda and no more energy drinks! Even switching to herbal tea would make a huge impact! Get off the cigarettes and curb your evening wine or drinks. It all interferes with your entire system.

2. Begin a Daily Stress Reduction Practice

Even for 5 minutes a day, sit in a relaxed position and let you mind focus on gratitude. Focus on your breath, the easiest thing you can be grateful for. Follow your breath and feel its powerful rhythm. Enjoy the moment between inhalation and exhalation – the pause – as there is power in the stillness. This little bit of time will help to centre you for your day.

3. Move that Body!

Seriously, for even 15 minutes a day. Turn the music up and dance! Or speed walk around the neighbourhood with your family. Be silly, take turns seeing who can walk the fastest! Get your heart rate up and have fun! Try a class at the gym, do a yoga video on YouTube, or try a high intensity interval training session. Just move it more often and your body will reward you by feeling energized and more alive.

4. Master Your Mind

Decide what demands your attention and what can wait. Prioritize your to-do list and understand that you can only do what you can do. Try to stop focusing on staying ahead of the clock. What are you rushing against anyway? We all end up in the same place, so why rush through life so quickly?

5. Get Adjusted!

Your spine needs to be in alignment to let you function at 100%! Get adjusted regularly and know that the interferences that find their way into your spine via stress, injuries, repetition and toxins are being removed by your Doctor of Chiropractic.

Do I Always Have to Buy Organic? Here’s What You NEED to Know!

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organic

I hear this question all the time when discussing the fact that organic produce is so much more expensive than traditionally grown options.  I also hear questions like:

“Why do we need to buy organic anyway?  Is it really that much better?”

Well, you don’t HAVE to buy organic.  However, there are certain items that you should. While others aren’t completely as necessary.  Before outlining them, I want you to consider some of the hidden dangers that lurk in our produce.

pesticides

Pesticides!  What Are They & Why Are They Used?

Pesticides are used for the eradication of pests.  They are extremely toxic substances that are sprayed all over produce to kill any bugs on the food in that in addition pests that may be trying to eat the produce.

What Are Herbicides & Fungicides?

Herbicides are for the eradication of weeds and other plants that interfere with the growth of the crop.  Fungicides are used to eliminate the growth of fungus or diseases that attack the crops.

What Is The Problem With These Chemicals?

Pesticides have been linked to many human health conditions, such as:

  • Nausea
  • Headaches
  • Cancer
  • Reproductive issues
  • Eendocrine disorders

There are also dangers like:

  • Nerve, skin & eye damage
  • Dizziness
  • Systemic poisoning

However, these conditions are more likely to occur in those individuals applying the chemicals.

Most concernedly for the general population are the compounding effects due to long-term exposure or ingestion.

pesticide warning

Potential Dangers Of Pesticides

Pesticides are responsible for causing my types of cancer, such as:

Click here to read, “The Important Role Fruit Stickers Play On Our Health!”

organic produce

Organic VS Non-Organic Produce, What To Buy!

So, how do you stretch your dollar while still protecting your health?  Listed are fruits and vegetables you should really buy organically and those you can get away without paying extra for organic.

The Dirty Dozen (in order of contamination as of 2019)

This list of The Dirty Dozen are the most heavily sprayed products and should be purchased organically if at all possible:

  • Strawberries
  • Spinach
  • Kale
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes

The Clean 15 (in order of least contamination as of 2019)

This list of the Clean 15 can be purchased as conventionally grown produce, as the risk of toxic accumulation and contamination is significantly lower.

organic meat

Do I Need To Buy Meat Organically?

Meat should always be purchased organically whenever possible.  You should also try to source out meat that is free range (chicken), grass fed (beef), wild caught (fish) and everything grown antibiotic free.

This is because these animals, especially cattle and pigs, are so large, they have a much greater ability to accumulate higher degrees of toxins.  For example, they need to eat hundreds of pounds of feed to grow into adulthood.  If they are continually eating feed that has been coated in pesticides while it was growing, they are accumulating these toxins rather quickly.

Add to that the antibiotics and growth hormones in their feed, you are setting yourself up to ingest a toxic stew if you are purchasing meat that is not organic.  I always recommend that if you are going to eat meat, it should be organic!

Organic meat is very expensive at the grocery store, so buy right from the farmer!  Try to find a local farm that raises animals ethically and organically.  Click here to read, “What Meat Do You Eat?” for further information.

For Further reading on ways to live and eat clean, click here to read, “Clean Living – How To Detoxify Your Life!”

With Sources from:

http://www.davidsuzuki.org/what-you-can-do/queen-of-green/faqs/food/what-are-the-dirty-dozen-and-the-clean-fifteen/
http://www.toxicsaction.org/problems-and-solutions/pesticides

I Can’t Believe I’m Sick AGAIN. 5 Things You Need to Do to Stop the Cycle

by

Annndddd…. you’re sick again. How many times has it been this winter? Oh? You’ve lost count.

Well, between your children bringing who-knows-what kind of germs home from school, your colleague sneezing down the hall and your mother in law stopping in on her way home from the mall, you’ve caught something again. Or it’s just continually circulated through your home for the last 2 weeks.

Either way, it’s time to boost up your immune system and arm yourself with some seriously powerful natural remedies to help heal your cold / flu / sore throat / as-of-yet unidentified virus.

Here are the basics:

Your body wants to be 100% healthy all the time!! You just need to provide it with the means to do so.

1. What are you eating?

Put down the bagel with cream cheese and reach for some fruit and vegetables. Specifically, oranges, grapefruit, apples, clementines, kiwi, cantaloupe and strawberries. And reach for dark leafy greens, bell peppers and and tomatoes!

For example, 1 medium orange has 70mg of Vitamin C, or 116% of your daily recommended intake. So load up. Every day!! Especially considering that the “daily recommended intake” suggestions for vitamin C tend to be just high enough to keep you from getting scurvy!

According to Dr. Andrew Saul, editor of the Orthomolecular Medicine News Service, if everyone were to take 500 mg of vitamin C per day — the dose required to reach a healthy level of 80 µmol/L — an estimated 216,000 lives could be spared of heart failure each year.

So, eat more fruits and vegetables high in Vitamin C – and protect your heart while preventing another cold from circling back to you!

2. What are you popping?

Put down the antibiotics. Antibiotics are scientifically unable to help at all with killing viruses.
Put down the Robitussin. Put down the Advil Cold & Sinus.

Antibiotics destroy the very fragile bacterial ecosystem living in your gut, that actually functions as 90% of your immune system. So while you think you’re killing the virus, you are actually damaging your entire system for many years to come. Just one round of antibiotics kills many of your beneficial bacteria living in your intestines and makes you much more susceptible to getting sick more often.

Every time you take a pharmaceutical, you do damage to your body. Your body must first heal from the illness and then it must heal from the pharmaceutical you ingested.

(Yes there is a time and place for life-saving interventions that require pharmaceuticals, but that time and place, for the great majority of the population, is not from a cold or flu).

3. What should you pop instead?

Nature has created many natural anti-bacterial, anti-viral, anti-fungal agents that we can use with much less side effects, if any at all. Colloidal silver can be sprayed under the tongue a few times a day and literally wipes out nasty germs in record time. Oregano oil can be taken as a capsule to kill bacteria and viruses. And you should also supplement with probiotics that have a count into the high billions to help rebalance the immune system promoting bacteria in your gut.

4. I need a miracle remedy now!

Essential oils are that miracle. Get your hands on some therapeutic grade peppermint oil, and mix a couple of drops with a carrier oil (coconut oil) and massage it into your throat, over your sinuses, your chest and under your nose. You will be breathing clearly in seconds!!

5. Sleep, tea and time

Yep, you’ve heard it before. Stay rested and drink a lot of warm liquids to stay hydrated. It takes time for your body to kick the virus and bounce back, but it will be much quicker if you follow these natural steps.

BONUS – Stay healthy!

What are you doing to stay healthy and prevent future illness? Try these tips:
1 – Eat a whole-foods, plant based diet with a great variety of colourful fruits and vegetables.
2 – Exercise every day. Even a little bit of joyful movement – your body was made to move!
3 – Drink lots of water. Stay hydrated and enjoy some fresh lemon in your water.
4 – Get enough sleep.
5 – Take a high quality probiotic every day.
6 – Get adjusted regularly! Your spine needs to be free of interference so that your body can heal and function at 100%!

With Sources From:

http://articles.mercola.com/sites/articles/archive/2015/09/21/vitamin-c-heart-health.aspx