By: Katrina Fiore, Thrive Family Health
It seems that 2019 is going to be yet another fast paced year with us already skimming past the first week of January. Yesterday it was December 18th
and I was picking up some last minute stocking stuffers at Winners, and then it was all of a sudden 11:59 pm and I heard my loved ones around me chanting, “Three! – Two! – One!” and we all were yelling, “Happy New Year!!” I find that it’s very simple for one to say that they are going to achieve all of our goals before the New Year actually
kicks in. I don’t know about you, but I thought of so many different meal preparation ideas. I looked on Pinterest at healthy recipes I could incorporate into my diet with the use of my versatile Crockpot, and I made an oath
with myself to ditch my after work Netflix binge habits and go to the gym for a change. At the beginning of the year, we’ve all been in that spot that we want to improve ourselves, make more out of our same ol’ weekly routine, and become a healthier, more determined version of ourselves. At the end of the day, it’s in our hands only to achieve these outstanding goals. Is that so much to ask of ourselves?The answer is NO, my wonderful Thrive friends! We are all able and capable of meal planning for the week on a work shy Sunday, dragging ourselves to the gym after a dragged out day of sitting at a desk, and finding an activity that helps us both physically and mentally whether that is short term or long-term. After reading The Conversation’s article, Top Five Ways to Boost Your Health in 2019,
I found some beneficial tips that can be used to start of 2019 the healthy, and how to stick with these alterations throughout the year. According to recent statistics, the wellness industry was worth $4.2 trillion in 2017, and keeps growing as we approach the year 20191
. Taking into account these high numbers, it’s definitely time to jump on the health bandwagon so that we can truly thrive
, don’t you think?
“Eat your fruits and vegetables”. You’ve surely heard this from time and time again growing up from your nagging parents, and hey you may even be that nagging parent now. However, this statement will never not be true. Science is gathering more and more research every day that a vegan based lifestyle is the best thing for our health in the long run. Whether that’s true or not, incorporating fresh fruits and vegetables can only benefit your health. Not only does it make your skin glow, it has a major impact on brain function. It is proven that for every additional 100 grams of fruit or vegetables eaten, there is a 3% reduction in the risk of depression. In the winter months, it’s easier to fall into a depressive state, as the weather is colder and it’s gloomy outside. I’d like to think that nobody would like to begin their “new year, new me” phase with any sort of depressive thoughts. Well! Eating fruit and vegetables can help you decrease these tendencies that the winter season may bring. If you feel like you need more of a boost than what eating your daily dose of fruits and vegetables provide, then Polyphenols may be a beneficial thing to add to your morning this year. Polyphenols are micronutrients that we get through certain plant-based foods. Certain foods have a higher dose of Polyphenols than others. These types of fruits and vegetables include dark berries, apples, peaches, nuts, and seeds. They’re packed with antioxidants and potential health benefits.These phytochemicals are naturally occurring fruits and vegetables, and are responsible for helping you to stay healthy. Unlike vitamins, they aren’t essential to our health, but they do prevent diseases and keep the body working effectively by keeping the immune system strong and giving us an anti- inflammatory effect. They are especially beneficial to take if one has an existing health issue, such as diabetes, cancer, or cardiovascular. They may help prevent the progression of these issues.
Though eating healthier is a way to improve our overall health, sitting less is also a way to help our bodies. Sometimes it can be difficult to incorporate exercise into our busy schedules. It almost seems like we’re always sitting, don’t you think? Whether you’re at your desk at work, you’re in class, or on the TTC. That’s the underlying issue, and you have to train yourself to change that starting today! Exercise not only helps reduce the waistlines, but also helps create the right balance between energy in and energy out. What I usually do that forces me into a workout routine for the week is pre – paying for my workout sessions or buying a gym membership. I will pay in advance for my activity online (thank goodness everything is online now-a-days). This forces me to bundle up, and face the bone chilling wind that winter has to offer.
It’s funny that I just told you to minimize the act of sitting in the New Year, and now I’m going to tell you to get more sleep as well. According to The Conversation, a healthy adult should be getting at least 6 hours, and a maximum of 9 hours of sleep throughout the night. A better night’s sleep not only keeps your brain ticking for the day ahead, but also improves your dietary intake. If one is suffering from sleep deprivation, they are more likely to crave food than they would if they had gotten a proper amount of sleep the night prior. According to research, sleep deprivation can increase your daily intake by 400 calories. That being said, make sure to get a good night’s sleep, but don’t overdo it as too much sleep also increases the risk of heart disease, diabetes, and obesity.
If you’ve already made it this far on my health rant, you might as well hear about how drinking more water can better your health as well. I know, you’ve heard it time and time before. Some days you can’t tell whether or not your headache is from your lack of water, the weather or lack of exercise. Majority of the time, it’s probably from that basic necessity of life that oh right! You need! According to recent studies, even being 1% dehydrated can impair your ability to concentrate. This can either impair your performance at work or at school, and can increase your stress levels (and who needs that in 2019?). In order to tell if you could use more water in your diet, you need to check what colour your urine is. If your urine is bright orange, then you are lacking water and need to dose up. The perfect colour for your urine is pale straw, and if you obtain that you are perfectly hydrated. Keep it up!
The underlying area that these tips and techniques help with is stress management. Actively contributing to your health through eating your fruits and vegetables, taking a supplement, minimizing the Netflix binge watching by taking up a fun activity, getting a good amount of sleep to work that brain of yours, and drinking water like it’s wine are just the minimum of what helps reduce the stress in your life. But boy, do they ever make a difference!
Thrive is so grateful to be a part of your health goals and wants to help you feel your absolute best! Our practitioners are here to help you optimize your health and well-being all year long.
And with January already coming to a close, it’s a great time to create your S.M.A.R.T. Goals to set you up for success in 2019.
S is for SPECIFIC - Describe your goal as much as possible, with a clear vision and description of what you would like to achieve.
M is for MEASURABLE - It’s important to be able to measure your goal, so be sure to include a metric system with a target that you are wanting to reach.
A is for ATTAINABLE - Your goal should be challenging, but ensure it is also realistic.
R is for RELEVANT - Is your goal consistent with other goals you have achieved or set for yourself? Does it align with your current and long-term plans?
T is for TIMELY - Set a start and end date for when you’d like to have your goal achieved by. This will help you with time management and give yourself a little bit of urgency.
From the entire team at Thrive, we wish you a happy and healthy year ahead!
By Dr. Lindsay Grieve, DC
Becoming a mom has been such a life-changing experience for myself. As a “modern-day” mom I try to be a variety of things for my son: role model, health advocate, provide a loving & nurturing environment and help my son grow up and develop into the person he was meant to be. Oh and did I say fun? I want to do all of the above and also be remembered as the “fun mom”….am I asking for too much?
With all those objectives in mind I make an effort to prepare healthy meals, incorporate fun activities, play dates, get him to bed in a timely manner, teach him to move his body, challenge his mind and exercise his brain. Yes you read that right, exercise his brain!
There is so much growth and development that happens in a child’s first year of life. By the age of 1, the brain grows 2.5-3x it’s size from birth. 1,000 to 100,000 brain synapses are formed in the first year of life alone. By the age of 2, the brain reaches 80-90% of it’s adult volume. And by the age of 6, they have formed almost all of the major sensory and motor pathways they will need for their entire adult life. That is an immense amount of growth and development in a short amount of time! There are a lot of things, particularly in modern-day, that can interfere or hinder a child’s normal growth and development: birth trauma, skipping milestones (ex: going from sitting straight to walking, missing the crawling stage), overuse of “screen-time” (iPad, computer, cell phone, video games, TV, etc), lack of movement and stress.
Did you know movement and brain function are inter-related? A large study conducted in California assessed 1 million students over a 10 year period and found that just 20 minutes of walking improved a child’s ability to concentrate and improved their overall performance on an academic test. Movement and cognition happen in the same parts of the brain and use the same pathways. Our ability to think, control our emotions, pay attention, understand math, learn to spell and use language are all related to our body’s ability to move well.
What if I told you that you can help stimulate your child’s brain by doing specific exercises? When we practice movement patterns we build nerve pathways and establish connections in the brain. A study was conducted in 2003 that looked at the effect of 6 months of brain-coordination exercises on kids with learning difficulties. The children who were in the exercise group had significant improvements in reading, writing & comprehension, dexterity and speech fluency. When they followed up with those kids 4 years later the children had still maintained those same improvements….it’s long lasting!
Tonight try these 3 brain stimulating exercises with your little ones. (Some of the exercises may be challenging at first but the exciting thing is, the brain will catch on.) Get down on the floor with your kids and and make it a fun activity. My son has a blast doing them and some of the exercises are even challenging for me too! We aim to do the exercises every other day.
Log Rolls: great for stimulating the vestibular area of the brain.
Have your child lay on their stomach with their arms out overhead. Keep the body straight and try and encourage them to use their abdominal muscles to slowly roll onto their back. Continue rolling back and forth and work up to 12 rolls to each side.
Inch worms: Great for increasing central muscle tone and overall increasing stimulation to the whole brain. This exercise incorporates cross-body movement which connects the two halves of the brain.
Have you child lay on their back on the floor with their arms at their side, knees bent and their feet flat on the floor. Instruct them to roll one shoulder up and backwards well pushing a little with their feet. This will drag and push the body along the floor. Then roll up the opposite shoulder and do the same. Continue the exercise for 2 minutes.
CrossCrawling: This is great for integrating the left and right sides of the brain. All actives of the brain require input from both sides of the brain and this movement is essential for optimal brain function for all forms of learning: Reading, thinking, math behaviour, emotional control and planning. Cross-crawling is also essential for training the eyes to cross the midline and for the eyes to focus and track.
Get on your hands and knees. Move the opposite arm and leg forward at the same time. Try to focus on your hands when you do this exercise. Continue for 60 seconds.
For more information and video demonstrations of the above exercises, check out Dr. Lindsay Grieve’s website and blog: www.drlindsaygrieve.com
As the temperatures begin to cool and our schedules begin to look hectic, we can all succumb to that first seasonal cold. Cold and Flu season may not be here yet, but we know that it is on its way!
We at Thrive wanted to give your immune system a little boost by giving you some ideas on what you can incorporate into your diet that might help you fight off those nasty germs.
Immune Boosting Foods:
Add some garlic to your dishes and not only enhance the flavours of your foods, but also allow your white-blood cells (aka. The Cold Fighters), to flourish and increases the efficiency of antibody production. This means your body is able to fight off any virus more easily, and makes the long cold and flu season a bit shorter. Have trouble digesting garlic? Try taking out the green root in the centre of each clove to make those garlic burps a bit less potent.
Lemons, limes, grapefruit, oranges- you name it- if it’s a citrus, it has Vitamin C. Increasing your Vitamin C intake naturally increases your immune efficiency, which is exactly what we need for this time of year. If you need an easy way to add a bit more Vitamin C into your diet, as well as help increase your water intake, try adding lemon to your morning glass of water. Not only do you instantly have flavoured water, you start off your day right with a bit of Vitamin C!
Have you been noticing this spice everywhere these days? Us too! But for good reason- turmeric is a natural anti-inflammatory and more recent studies show that it also might be good for reducing fever. So drink up those Turmeric lattes and eat up some Indian curries and you may be helping your health!
These beauties have twice the amount of Vitamin C as citrus, and the added bonus of beta-carotene which is great for healthy skin. Add some to your stir fry or simply eat as a snack with hummus (perhaps garlic hummus?) and your body will thank you!
Ginger works in the same way as Vitamin C and can help you avoid a cold. It can also help if you are just starting a cold by relieving your sore throat. Feel a tingle in your throat? Boil some ginger and lemon to make a natural tea that soothes the throat and boosts your immune system. Add a bit of honey and you have a sure fire way of fighting those cold systems.
For an easy way to combine some of these great immune-boosting ingredients (and some not mentioned here), check out this Turmeric Pineapple Kiwi and Kale recipe:
2 cups frozen pineapple
¾ cups unsweetened almond milk
½ tsp turmeric
2 cups Kale
Blend all ingredients and enjoy!
To some, the word “meditation” connotes relaxation, calm, and introspection. For many others however, the practice falls outside their comfort zone. You may feel confused or awkward, or simply unfamiliar with taking time out for yourself on a regular basis. In truth however, meditation is a fairly flexible practice –it truly is whatever you make of it. Plus it’s one of the most widely accessible and completely free therapeutic activities you can do. Without the necessities of equipment, money, or even very much spare time, excuses for not trying meditation are slim!
Still skeptical? Skim this list of 100 benefits of meditation until one jumps out at you. While all of these are not expected or typical outcomes, the potential exists for meditation to impact many areas of your well-being, whether as a mood stabilizer, a heart rate slower, or an emotional outlet. And if a simple practice can yield so many different psychological, physical and spiritual benefits, it’s definitely worth a try.
While many of us think of meditating as a stress buster, research conducted by Harvard Medical School suggests that the health benefits of meditation may be greater than anyone initially conceived of. In a study, participants who regularly practiced relaxation techniques like meditation were found to have more active disease-fighting genes than those who’d never tried any such thing. It turns out our genes are very responsible to our behaviours and environment. When we create the optimal conditions by relaxing and meditating, many of these genes activate over time.
Since these types of genes are responsible for fighting inflammation and killing diseased cells, it would seem that meditation has the potential power to boost your immune system. The tangible health perks don’t end there. Medical studies have demonstrated that meditating has the potential to boost fertility, ease irritable bowel syndrome, help with chronic pain management, and lower blood pressure.
The scientific support for these important health benefits has begun to inch meditation into mainstream health practiced. Don’t be afraid to join the trend. The key is to redefine meditation so that it means something accessible, uplifting and useful to you personally. Your meditation practice could be as simple as taking time out to stretch, breathe deeply and sit silently for a few minutes when you get home from work. It could be ten minutes spent sitting with your eyes closed in the sun, or a deeply spiritual practice that you conduct with your family and peers. You might also try a group yoga class which can be a rewarding opportunity to try meditative practices with group support.
Mothers put their children before anything-if you’re a parent, this probably isn’t news to you! The love, commitment and protectiveness we feel toward our children is truly transformative. But how much are moms sacrificing in the name of maternal love?
The degree to which moms are neglecting their own needs in favour of their families’ is impacting both their day-to-day wellness and long-term health goals. The worrisome results of a recent survey reveal that Canadian moms are not taking great care of themselves, instead prioritizing other responsibilities and the health of their children at a personal cost.
So what are moms foregoing in favour of their family duties? The research found that mothers will put off visits to the doctor, exercise and personal pursuits to better serve their children. Moms also make healthy eating a bigger priority for their families than they do for their own diets.
These are troubling findings- though easy enough to believe and understand. What’s important for moms to remember however, is that self-care is an important part of being a good parent. Here are some reasons why.
1. Taking care of yourself will lower your stress. Getting too wrapped up in your maternal duties can cause major burnout. Between bake sales, daycare, soccer lessons and laundry, it’s easy to feel overwhelmed. Without planned breaks you not only lose some of your personal fulfillment and pursuits- you can also begin to feel like you’re on a hamster wheel with no end in sight. The tasks and chores and everyday trials will never stop- so you need to. Instead of waiting for a break, take one. This will help you calm down, refocus, and return to your other tasks with more clarity and balance.
2. You’ll boost your energy. When you stop making things like nutrition, sleep and exercise priorities in your life, your energy is (unsurprisingly) going to dip. So don’t think of these things as sacrifices for the greater good- see them for what they are: unfair denials to yourself that will prevent you from being an active and energized parent. You need to fuel and strengthen your body properly for one of your most important jobs: being a mother.
3. You’ll see a rise in your mood and an increase in your patience. A rested mom is a calm, rational and patient one. You may not realize how a lack of sleep, a sore back, or low blood sugar are affecting your mood –and by extension, your parenting. Prioritizing your health will help you to keep a clear head, which is important in your role as disciplinarian, adjudicator and teacher.
4. You’ll set a positive example. Think about what your personal neglect is communicating to your children. By making their health a priority but not your own, you may be unknowingly teaching them double standards, or suggesting that their learned behaviours end with adulthood. Try taking a more holistic approach by demonstrating that things like good nutrition and sleep schedules are important for kids and grown-ups alike. In adulthood we also often mimic the parenting styles with which we were brought up. If you’re stretched too thin your children may come to view this as a normal expectation of parents and adults.
5. You have a responsibility to yourself and your family. Being an active, available, present parent requires that you be healthy. If you want to be around for your children for many years to come, it’s never too early to start taking your health seriously.
Reiki offers a natural alternative to over-the-counter and prescription pain management drugs.
With so many pain management therapies and drugs available, it can be difficult to determine a natural and gentle course of action. For those who suffer from chronic pain, often an alternative approach gives you a secondary, substitute or supplementary treatment option.
Yes but what is this “reiki”?
You might be unfamiliar with reiki since its introduction in Western alternative medicine is relatively recent. It is in fact an ancient Japanese practice based on a belief in the transfer of healing energy from practitioner to patient. During a session, the reiki practitioner will relax your muscles and open energy channels within the body. This is done either through direct touch, or by having the practitioner hold his or her hand just above the targeted area. Once restorative energies have been passed from the healer to the site of pain, patients will typically feel a reduction in stress, pain and fatigue.
Connecting the internal to the physical
Reiki is meant to soothe and repair both physically and mentally. There is an undeniable connection between a person’s anxiety levels and his or her ability to cope with pain. Reiki is meant to improve this coping capability by restoring productive energy. It is therefore not a cure for whatever ailment causes the pain, but has been an effective and soothing treatment for many patients.
One obvious benefit of reiki is its gentleness. For patients who cannot endure skin-to-skin contact, or for those who have been instructed to avoid any contact or rubbing, reiki is a comfortable and suitable choice. Additionally, it carries virtually no risk of adverse or side effects.
At Thrive Health we’re fortunate to have a very warm, skilled and compassion reiki practitioner in Monica Daoust. If you’re interested in learning more about the practice, you can expect a comfortable and rewarding introduction to reiki under her care. Click here to learn more about Monica, or book an appointment with her to continue your discovery of reiki!