Healthy Living Blog
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Patient Testimonial – Andy’s Chiropractic Story
After falling from a ladder Andy began suffering from intense chronic headaches radiating over the back of his head into his right eye. After utilizing other therapies he discovered chiropractic. Here is what he had to say about his care.
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I had a fall from a ladder where I sustained multiple injuries that included whiplash trauma to the right side of my neck. My recovery over the course of a year included physiotherapy and massage therapy. While helpful, I could not get rid of constant tightness in my neck that sometimes radiated across the top of my head during sleep. It was painful. I had never been treated by a chiropractor before coming to see Dr. Morton. It made a big difference! He got me over the last hurdle to my injuries. Headache and neck pain were relieved and now I see him for maintenance visits.
Spicy Roasted Sweet Potato, Kale & Black Bean Soup
It’s that time of year again when our bodies crave warmer, heartier meals like soups & stews.
I love this soup for many reasons:
- It’s partly pureed which gives it this nice richness.
- It’s a great way to get your kale in!
- High in antioxidants thanks to the Vitamin A & Vitamin C rich sweet potato.
- A good source of healthy fats when you top it off with the avocado and cashew sour cream.
- The addition of the black beans will keep your belly completely satisfied.
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It’s all in the finishing touches and this soup is elevated by the following cooling ingredients: cubed avocado, sliced green onion and my delicious recipe for cashew sour cream that’s drizzled on top.
Spicy Roasted Sweet Potato, Kale & Black Bean Soup
Ingredients:
2 small sweet potatoes, diced (mine weren’t organic so I peeled the skin off)
3-4 tbsp olive oil, divided
1 yellow onion, diced
3 cloves garlic, sliced
2 stalks celery, sliced
1 tsp ground cumin
1 tsp paprika
1/4 tsp chipotle chili powder
2 tbsp tamari (I used organic and low sodium)
950 mL organic stock (veggie or chicken works well here)
2-3 cups organic kale, chopped
1 can of black beans, rinsed well
2 green onions, sliced
1 avocado, cubed
sea salt
black pepper
Cashew Sour Cream
1/2 cup raw cashews, ideally soaked 2-4 hours
2 tbsp lemon juice, freshly squeezed
2 tsp 100% pure maple syrup
2 tsp apple cider vinegar
pinch of sea salt
splash of water
Directions
- Preheat your oven to 425F. Line a cookie sheet with parchment paper.
- Toss diced sweet potato with 1-2 tbsp olive oil, sea salt and black pepper. Lay sweet potato onto parchment lined cookie sheet and roast in the oven for about 35 minutes.
- In a large soup pot over medium low heat sauté diced onions in remaining olive oil until translucent. Approximately 5 minutes. Add garlic and celery and sauté until softened and just starting to stick to the bottom of the pan.
- Add spices to the pot and allow them to toast just for a minute or so then add Tamari.
- Add stock and turn the heat up to boil then lower to a simmer for 15 minutes.
- In the meantime, make your Cashew Sour Cream: combine all ingredients in a blender or food processor until smooth and creamy. Set aside.
- Add roasted sweet potato to the soup pot.
- In small batches, puree the soup and return mixture back to soup pot.
- Add kale and black beans and allow kale to wilt. Approximately 10-15 minutes.
- Taste soup carefully for salt, pepper and chipotle chill powder – you may wish to add more if you prefer it extra spicy.
- Top individual bowls with avocado, green onion and drizzle with cashew sour cream.
Is Acupuncture for you?
I am often asked what acupuncture can be used to treat and I think it’s a great question. I am always tempted to answer “everything! acupuncture treats everything!” because, the truth is, it is a therapy which treats the whole person- physical, mental, emotional. But that answer doesn’t really narrow it down. So rather than explain what acupuncture could do I want to share my experience on what it has done for my patients.
In my clinical experience I have treated many conditions with acupuncture and here are the conditions I have treated most successfully:
Muscle Tension and Pain– this is absolutely the most be
neficial outcome of acupuncture! Having a strong understanding of anatomy, how muscles work and treating the root cause and location of pain has been effective in getting my patients relief. The most common conditions I treat are neck and shoulder tension, low back pain, rotator cuff strains, knee pain and arthritis.
Insomnia– the agonizing feeling of not being able to sleep has brought many patients to my office and acupuncture has always helped. By focusing on calming, relaxing and grounding points on the body, most patients have a better sleep after their first treatment!
Again the Brothers Montgolfier were pioneers in that respect that they were the first to make people feeling relieved on line viagra devensec.com from their condition. However, when the body runs out of ways to compensate, or the compensating mechanisms finally give up, the white flag goes up in the form of pain signals. cialis canadian Anyway, that’s the news from the top! But down here at the bottom, where we toil in the real world sred (sr & Ed) tax credits are still financeable via a bridge loan viagra canada overnight for the finance of the credit. Unlike any other ED pill or jelly, Kamagra is very effective in female viagra cheap treating erectile dysfunction. PMS symptoms– whether it’s emotional symptoms or pain, acupuncture has helped reduce the cyclic discomfort women experience pre-menstrually. These treatments are especially effective because they are based on each individuals unique symptoms, ensuring all aspects of hormone health are addressed.
Fertility– combining weekly acupuncture visits with fertility treatments (conventional or naturopathic) have increased the success rates of pregnancies. The focus of acupuncture treatments becomes nourishing the body, balancing hormones by supporting the menstrual cycle and building the uterus so that it is ready to conceive.
Menopause– many women suffer from a unique combination of menopause symptoms whether it’s hot flashes, night sweats, anxiety, depression, digestive concerns or fatigue. By taking a thorough intake in order to understand the whole picture acupuncture treatments can be specifically geared to treat each individual symptom.
Stress– we all know stress is inevitable but how we manage it is what matters. Taking 30 minutes out of your day to lay, relax and focus on deep breathing while acupuncture needles work their magic has proven to reduce stress in many of my patients.
Headaches & Migraines– those who suffer from chronic headaches or migraines know how valuable reducing their pain can be, especially if it’s without the use of medication. Acupuncture treatments have been effective at reducing and even eliminating headache / migraine pain by targeting its root cause and releasing head, neck and shoulder muscle tension.
Still wondering if acupuncture treatments are right for you? Have any questions? Send me an email info@DrReka.com. I’m here to help!
Self Care – Selfish or Selfless?
There are times when clients come in and express a feeling of guilt about having a massage. I have observed that those that feel the most guilt for “indulging” in self-care, are often the people who need treatment most. Most of the time, Massage Therapy seekers are receiving treatment for real reasons that have nothing to do with self-indulgence. Often people are riddled with pain, or their stress levels are so high, that they need some relief from those symptoms. Somewhere along the line, somebody has told them that massage can only be viewed as a luxury. That they’re spoiling themselves, and that they on some level should feel guilty for senseless splurging.
So, today, I want to write about self-care. I want to write about self-care, not in the sentiment of a L’Oréal’s commercial ‘because I’m worth it’ mentality, this is more about an actual acknowledgement of our human need for nurturing. I want to do my part in myth busting this attitude toward a Massage treatment as something you do because you are splurging, or spoiling yourself. It is my honest belief that self-care, is a form selflessness. Let me elaborate, we live in a community filled with caregivers. As a caregiver we give so much of our energy away in devotion to the care of other individual(s). Caregivers come in many different forms, we might be a caregiver to our boss; our child; our mother; or maybe all of the above. I have met so many caregivers who have given all that they had to give, and burned themselves out. Once giving away all their energy stores to give to the person who they are caring for, often resulted in even greater guilt because they could no longer offer their best version of themselves.
In my quest to do some readings about the validity of self-care, I came across this list written by R. Trudeau. It eloquently describes the reasons that self-care is so important for us to be the best version of ourselves to offer up to others.
- “We feel more generous and can avoid building resentments toward others who demand our energy and time.
- We validate and honor our own worth, which in turn enhances true confidence and self-esteem.
- We feel alive and whole, so we are able to function at our best and do all the things we want to do.
- We renew and restore our energy and create energy reserves so we’re able to weather unforeseen challenges more easily.
- We feel more loving and gentle toward ourselves, which helps us to be more present and calm and to respond wisely, intuitively, and effectively in any circumstance.
- We own our personal power and begin to realize our potential; the more self-accepting we become, the more self-assured we are.
- We feel more loving and playful, which makes us better friends, partners, and parents and more fun to be around!
- We experience heightened well-being and vitality.”
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So, go to your next massage with your head held high, by taking care of yourself, you can take better care of other people in your life. You are not selfish. Repeat it, you are not selfish.
References:
Nurturing the Soul of Your Family: 10 Ways to Reconnect and Find Peace in Everyday Life Paperback – February 19, 2013
Do You Wake With Back Pain?
One of the most common complaints I hear in my practice is waking up with back pain first thing in the morning. Morning aches are a good way to knock the wind out of your sails and set the tone of the day before it’s even begun. In this video I will show you three stretches I commonly recommend to my patients to help take the strain off of your back before you even get out of bed.
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Healthy Eating Tips for Thanksgiving
Thanksgiving is right around the corner! Most of us are looking forward to seeing our family, friends, having a long weekend, a glass of red wine and best of all the yummy food we know we can count on!
But here’s the thing, Thanksgiving should not be an ‘all-you-can-eat-buffet’ or about over-indulging the entire day let alone the entire weekend! Forget about the unnecessary & excess calories you’ll be consuming but think about the mass assault on your body with all of the unhealthy fats, excess salt, refined sugars & carbs you’re expecting your body to metabolize! What a huge strain on your body.
I’m not suggesting you starve yourself or not allow yourself to enjoy your food or even your drink, I’m just asking you to be mindful about the food & drink you choose to put into your body this weekend. Most of us will have more than one Thanksgiving feast so it’s incredibly important to set your intention this weekend and eat with purpose. Focus on what this weekend is really about: reflecting on the things you’re most thankful for and being blessed enough to be surrounded by family and friends.
Healthy Eating Tips for Your Weekend:
- Don’t go to Thanksgiving dinner starving! You will eat faster and you will eat more when you’re hungry. Be sure to have a nourishing breakfast and lunch. This will help you to avoid overeating at dinner.
- Don’t eat EVERYTHING! Make sure you look at the food choices available to you and ensure that 1/2 of your plate is roasted or raw or lightly steamed veggies! Choose lean meat, opt for skinless turkey & pay attention to your portion size. Choose 1 or 2 side dishes you are looking forward to and again moderation is key!
- Don’t overindulge in starches
- Eat slowly, mindfully and STOP when you are full. Your body will let you know when it’s had enough so pay attention!
- Because you can’t always control the ingredients that go into a dish, choose carefully and keep your portions smaller
- Water! Drink plenty of water. Alcohol & caffeine will dehydrate you. Water will not only fill your tummy and keep you hydrated but it will help flush toxins out of your system.
- If your gracious hosts will not be offended, consider bringing your own side dishes or mains to your event. This way you can ensure that at least one thing on the table is healthy
- Avoid cream cheeses, heavy sauces, gravies made with loads of butter, candied yams, fried appetizers & cut out the bad fats & unnecessary calories
- Don’t pile your plate, choose foods you truly enjoy and remind yourself that it’s not essential for you to lick your plate clean
- Eat your calories and don’t drink them! For example, beer, sugary punches, commercial juice cocktails. Stick to water or some red wine.
- Healthy items to choose from: Roasted/raw veggies, lean meat, any veggie side dish that’s not smothered in butter or cream sauce, hummus & pita, shrimp cocktail, nuts (no more than a handful), cheese, fresh fruit and dark chocolate
- Remember that it is ok to indulge BUT not on everything, choose one indulgence
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Are You Giving Your Bones A Work-out?
According to the National Institute of Arthritis (NIH) we need to work out our bones in order to stave off bone density loss. Woman in particular need to be doing this!
“Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.” (NIH, 2015)
Weight-Bearing Exercises
Resistance Training- Yoga
- Walking
- Hiking
- Jogging
- Climbing Stairs
- Tennis
- Dancing
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Non-Weight Bearing Exercises
- Swimming
- Bicycling
A cardiovascular workout will not suffice if our objective is to maintain bone density health. We need to be doing weight bearing exercises. The NIH advises that exercises such as bike-riding and swimming are not weight bearing in origin, so we need to be looking to exercises that force us to work against gravity in order to work out those bones!
Need more motivation to get those bones in shape? Here are some more reasons you might want to add weight-bearing exercise to your routine (Padykula, 2012):
- Increased strength and higher metabolism
- Improves glucose processing and lowers cholesterol
- Better brain function (based on a new study conducted in B.C.)
- Improves overall health and wellness
Resources:
1.Padykula, 2012. http://www.sheknows.com/health-and-wellness/articles/960559/5-reasons-women-should-do-weight-bearing-exercise
- Exercise for Your Bone Health (Exercise for Your Bone Health) http://www.niams.nih.gov/health_info/bone/Bone_Health/Exercise/default.asp
Dr. Reka’s Fall Reset & Detox Program
Feel like you could use a cleanse this Fall?
Join Dr. Reka on her Fall Reset & Detox Program
Fall is one of my favourite times of the year to do a detox. After a wonderful summer filled with BBQs, cocktails and patios I often find I am in need of a good Reset and Detox! A good cleanse does wonders for the mind and body and is a great way to start up healthy habits again.
Here are my Top 5 Reasons to Detox in the Fall:
-
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- Boost your immune system– as the cold weather nears it’s always important to kick our immune system into high gear in preparation for cold and flu season. A Fall detox is the perfect way to recharge and boost your immune health.
- Nourish and Detox your liver- We’ve put our liver through a lot this summer and it’s time give it a break! The Liver is the primary organ of detoxification, where toxins are packaged to be excreted out of the body. My detox includes gentle herbs which nourish and clean both the liver and gallbladder in order to get rid of those toxins and waste we’ve accumulated.
- Reset your diet with clean whole foods– It’s been a beautiful summer with lots of delicious BBQ, but now it’s time to Reset! A proper detox always includes cleaning up your diet by focusing on healthy whole foods. I take you through the do’s and don’ts of what to eat to support this detoxification process. Your body will love it and thank you!
- Get re-energized & shed some weight– Feeling sluggish and bloated? Getting rid of toxins and unnecessary waste will not only leave you feeling great and energized, but you also shed some actual weight! In addition, my detox program also includes a combination of essential vitamins that help boost energy!
- Support digestion and elimination of toxins– one of the most important parts of a healthy detox is supporting the digestive system in order to ensure waste and toxins are leaving the body. Without this essential part, unwanted toxins can circulate through the body leaving us feeling worse. My detox program ensures the digestive system is supported and toxins are properly eliminated, leaving you feeling great!
Come see me for a complete 2 week program with everything from essential vitamins, liver herbs, diet and lifestyle guide geared to help you Reset and feel great! Have any questions? Contact me at DrReka@EnterToBeWell.com. I’m here to help!
Natural Sleep Aids- from A to Zzzzzzz
The foundation of what Naturopathic Doctors do is based on treating the cause of an issue. Therefore, understanding the cause of insomnia is vital to its effective treatment. Insomnia can be caused by a number of things including anxiety, high stress levels and pain, and therefore are all treated differently and individually. Taking the time to get to know our patients in order to understand what’s going on and how it can be effectively treated it is what Naturopathic Doctors do best!
Here is a list of my favourite sleep aids and how they work:
Melatonin– This hormone gets down to the basics by replenishing what we need to sleep every night. The pineal gland secretes melatonin, and circulating levels of this hormone are responsible for setting the body’s circadian (sleep-wake) rhythm. This rhythm may be disrupted with exposure to excessive light during dark hours and insufficient amounts of light during the day. In addition, melatonin production decreases with age making it ever more effective later in life. So if you are still having difficulty with winding down at night and falling asleep, melatonin may be right for you!
5’HTP– is a precursor to serotonin and melatonin in the body making it an effective and versatile supplement. As a precursor to melatonin and serotonin the body essentially decides what is needed and when in the production of these two hormones. As a result, 5’HTP has been shown to help improve symptoms of depression, anxiety, insomnia, and somatic pain, including fibromyalgia, in a variety of patients. If these are symptoms you experience 5’HTP could help! Always see your ND before starting any supplements to make sure they are safe and right for you.
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GABA (gamma-Aminobutyric acid)- is a major neurotransmitter used in the human central nervous system that is fantastic at calming the stressed and anxious mind. Stimulation of GABA receptors leads to relaxation, and the induction and enhancement of sleep. In addition, GABA may have therapeutic benefit in the treatment of depression and mood disorders. If turning a busy and stressed mind off before bed is what you’re struggling with, GABA may be right for you!
L-theanine– is actually a known component of green tea! It has been associated with calming and relaxation responses via GABA receptor stimulation and is often included in many sleep formulas which contain GABA. In addition, l‑theanine has been shown to reduce cortisol production and mitigates carbohydrate cravings, aiding in our body’s stress response!
Magnesium– this has to be my favourite mineral! Magnesium deficiency is one of the most common mineral deficiencies in North America which explains why people tend to benefit so much from supplementing with it. Magnesium deficiency can contribute to symptoms such as migraines, PMS, dysmenorrhea, muscle cramping, and insomnia. Taken before bed, magnesium works as a great sleep aid and muscle relaxant, helping you achieve a restful relaxed sleep!
Need more information about these or other sleep supplements? Interested in how naturopathic medicine can help you with your insomnia? Feel free to email me at DrReka@EnterToBeWell.com . I’m here to help!
Chiropractic for Anxiety and Depression
In my clinical experience I have seen many patients who are suffering from depression and/or anxiety. According to CAMH, 20% of Canadians will personally experience a mental illness in their lifetime and it affects people of all ages, educational and income levels, and cultures.
Anxiety is an emotional state characterized by an unpleasant state of inner turmoil, often accompanied by nervous behavior. People with depression can feel sad, empty, hopeless, guilty, irritable and lose interest in activities that were once pleasurable.
I’ve seen how debilitating these states can be for my patients and how detrimental it can be to their overall health. I have also seen that chiropractic can help moderate the severity of these conditions, helping them engage in life and rekindle an enjoyment in daily living.
A study conducted by the Journal of Vertebral Subluxation showed that over 70% of participants showed a “marked improvement” with chiropractic treatment to the upper cervical spine (neck). A total of fifteen participants were chosen for the study (all with a history of depression). Each participant was diagnosed with an upper cervical misalignment using postural analysis and precise x-rays. All participants were provided with a questionnaire prior to receiving a chiropractic adjustment and were asked to fill out a second questionnaire two weeks after. An astounding 73% of participants scored a marked improvement with their questionnaire score, with 13% showing only slight improvement.
Sometimes these emotional states are a reaction to or related with the frustration of living with chronic pain. Recent research helps shed light on how and why patients who receive chiropractic care report an improvement in their depressive state.
Gay et al. (2014), investigated the immediate changes in the connectivity between the areas of the brain which process and modulate the pain experience. This pain processing network of neurons is closely linked to the regions associated with the sensation of mood and emotion. 24 participants with low back pain had functional MRIs of their brains before and after receiving chiropractic manipulative therapy. Based on multiple outcome measures the results reveal that the adjustments create an immediate and beneficial effect on the functional connectivity of multiple parts of the brain which modulate the pain experience.
Chiropractic is a natural, drug free approach to health that should be considered when dealing with mental health issues like anxiety or depression, especially for individuals having little results with counseling and/or drug therapy.
If you, or someone you know suffers from anxiety or depression consider adding chiropractic to your treatment strategy.
References:
- http://www.cmha.ca/media/fast-facts-about-mental-illness/#.VdZDw_lVhBc
- Genthner GC, Friedman HL and Studley CF. Improvement in depression following reduction of upper cervical vertebral subluxation using Orthospinology Technique. JVSR. Nov. 7, 2005;1-4.
- Gay, C. W., Robinson, M. E., George, S. Z., Perlstein, W. M., & Bishop, M. D. (2014). Immediate changes after manual therapy in resting-state functional connectivity as measured by functional magnetic resonance imaging in participants with induced low back pain.Journal of Manipulative and Physiological Therapeutics, 37(9), 614-627
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