2…..The Gift of Health for The Gift of Help
3…..Ask the Dietician: The Truth About Belly Fat and Inflammation
4…..Pro Edge Challenge (Healthy Ketogenic) Update
5.….Detox and Weight Loss Challenge Begins January 14th
6…..Hamstring & Postural Imbalances (Part 2: The Stretches)
8…..Not All Headaches Are The Same
9…Holiday Hours for December-January
11…New Clinic Hours and Services
1…CHIROPRACTIC 101: – by Dr. Rick Lee
Welcome to our Holiday Edition. At this time of year, many of us are rushing around preparing for the holidays. Of course, it can be a very stressful time and Dr. Eric gives us some tips on how to Manage your Stress.
We had Dr. Eric’s Open House at the end of September and had a great turnout with lots of clients, family, friends and even previous assistants (Anna) come out to join us for food and fun. We gave away door prizes and Des was able to “treat” people to 10 minute massages. With Dr. Eric onboard, you will notice that we have expanded our office hours. We are now open 6 days per week with Tuesdays, Thursdays and Saturdays by appointment.
In October, Dr. Eric and I also Beta Tested the Pro Edge Program (think Healthy Ketogenic) to see what it would do for us and also before we introduced any aspect of it into our clinic. You will find some of our amazing results and also what we learned from it.
In November, we had our Annual General Meeting, to review our year and set things up for the upcoming year. We also went to Hot Yoga and were humbled by our lack of flexibility. It was a great workout followed by a “carb-load” at Mr. Congee. That was the first big meal for Dr. Eric and I after our Pro Edge Program. What was cool about that was our ability to bounce back after the heavy meal and get back on track with where we were.
We had some great Chiropractic results with some of our clients over the Fall period, where we were able to help people overcome severe dizziness. We also helped a hockey enthusiast, who had neck and mid-back problems for a few years after a massive on ice collision. He finally had it checked out and can now turn his head and neck again, which not only made playing hockey fun again, but his girlfriend very happy! (please do not ask me for deets 😉)
You never know what can help and sadly many people waste valuable time and money looking for answers. At this time of year, we are giving the Gift of Health, please help people stop suffering needlessly by offering a solution. It really is a win-win and you can read about it below.
Remember the 3F’s (keep it clean…) over the holidays, Family, Food and Fun! We will see you all in the New Year!
2…THE GIFT OF HEALTH for THE GIFT OF HELP
During the holiday season, we offer an opportunity to have your family or friends benefit from a health assessment by our clinic. There is no cost to you for this. Just sign the letter to say that it is from you and give this to someone that you care about.
This makes a great gift for the difficult to buy or to someone in which you believe could benefit from a lifestyle change for their health.
In lieu of fees, they are then asked to make a donation of $25 to support Julliette’s Place, which is a Family Shelter that we have supported for over 14 years. They will be issued a tax receipt from Juliette’s Place, so it is a win-win.
Other great gift ideas are:
Massage Gift Certificates, ChiroFlow Water Pillows, Joint Pain Cream
If you would like more information, please ask us.
3…ASK THE DIETICIAN: THE TRUTH ABOUT BELLY FAT AND INFLAMMATION – by Sidney Fry, MS, RD
(Online – Jan.25/18 From My Fitness Pal: Ask The Dietician)
“I’m hearing a lot about belly fat and inflammation. How are the two connected and how can I reduce them both?”
Belly fat. Not exactly the most flattering term in the health industry, but a very real, very powerful indicator of one’s health status. More scientifically known as visceral fat, belly fat is the kind of fat that surrounds your organs, causing your belly to bulge when you start accumulating too much of it. It can be quite dangerous for your health, too; a leading predictor of heart disease, Type 2 diabetes, insulin resistance and even cancer.
So what does belly fat have to do with inflammation? A lot, actually. Inflammation is our body’s natural defense system. There are two types: acute and chronic. Acute inflammation is the one you can physically see in action – like redness and swelling when you cut your finger. Chronic inflammation, on the other hand, is a bit more undetectable to the naked eye. It’s sneaky.
THE DANGERS OF CHRONIC INFLAMMATION
Chronic inflammation occurs when our body responds to unwanted substances in the body, like excess fat cells that accumulate in the belly area. Like the name suggests, chronic inflammation doesn’t turn “on” and “off” like acute inflammation. The body turns “on” and stays activated for long periods of time making us sick. As fat cells continue to accumulate in the belly area, your body responds by continuously producing insulin — a hormone that “unlocks” your body’s muscle, liver and fat cell doors to allow glucose inside to be stored. Over time, these muscle, fat and liver cells stop responding as efficiently to the insulin. The keys stop working, glucose builds up in the blood, and our body shifts into overdrive to pump out more insulin. But no matter how much insulin our body produces, not enough cells “unlock” to absorb the glucose. Simply put, we become one giant hormonal imbalance, which leads to a whole slew of other problems like high blood pressure, high cholesterol and even cardiovascular disease. But it doesn’t stop there. This imbalance, or stress, causes our bodies natural defense system — inflammation — to kick in and release even more chemicals to try and fight it. In small doses, inflammation is a good thing. But over time, you end up with too much of it. Our bodies aren’t designed to be on high alert all the time.
WAYS TO COMBAT INFLAMMATION
So what can you do about it?
Losing weight — and belly fat — can drastically help reduce inflammation. “Many experimental studies have shown that components of food or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health.
Foods that FUEL Inflammation:
Refined Carbohydrates and added sugars
Sodas (both regular and diet) and other sugary beverages
Artificial Preservatives and additives
Trans-fats (found in packaged and processed snacks and sweets)
A1 Casein (a protein found in dairy products)
Foods that FIGHT Inflammation:
Green Leafy Vegetables
Nuts and Seeds
Fatty Fish and Seafood
Berries and Citrus Fruits
Herbs and Spices (turmeric, garlic, ginger)
It all starts with a healthy diet and lifestyle. Add more foods that fight inflammation into your diet, cut out those that fuel the imbalance, and you’ll start to look better, feel better and possibly even help your body prevent certain diseases and illnesses.
4…PRO EDGE PROGRAM (HEALTHY KETOGENIC) UPDATE – by Dr. Rick Lee & Dr. Eric Lee (Nov.13, 2018)
As most of you know, Dr. Eric and I embarked on the Beta Testing of this Pro Edge Program (think of it as Healthy Ketogenic) on October 29th. There has been a lot of buzz in the news about this type of diet and some of you may recall “The Atkin’s Diet”, which was similar and the idea was to eat only fats or proteins and avoid any carbohydrates, sugars or starchy foods. This would force the body to use fat as fuel instead of carbs and people were able to lose a lot of weight. Of course, this is not healthy on a long-term basis, but for many people the results were quite astonishing.
WHAT IS IT & HOW IS THIS DIFFERENT?
This program uses that concept of low sugars, low carbohydrates (CHOs), but using healthy fats, proteins and vitamin rich supplements. When you have such low CHO in your diet (less than 20 g/day in this case), insulin is not released and glucagon is the primary hormone that has the adipose tissue release fatty acids, which in turn go through the liver to become ketones that the body can use as fuel.
It seemed daunting at first going to parts of the supermarket that I had never been to before, preparing our meals and drinking fat-laden protein shakes. However, once we started getting into the routine it became a very simple process aided by an app called CARB MANAGER. This allowed us to track what we were having and keep us in the 20 g/day CHO limit.
It was interesting to see exactly how much I was eating and how many CHOs I was having daily. Consider that 1 cup of rice is 44 gm of CHO and I would normally have 3+ cups easily per meal. As a runner, it helped to fuel me for the long runs, but it also took me out of portion control and of course late-night eating during sporting events did not help.
We are using a window of 8 hours (11 am – 7 pm ideally) to eat our knife & fork meals or have our shakes and then we leave a 16-hour period between meals as a daily intermittent fast.
I have dropped 10 lbs from my original start weight and reduced my waist (measured at the belly button) by 2.5”. It is surprising how much we carry along the backside as well, so that feels a lot better for me. At this point, the program is exactly what I was looking for when I tested it out. It is allowing me to lean out, while maintaining my lean muscle and strength.
I have better energy during the day and I have not felt very hungry or “starved” during the past 3 weeks even on the Detox fasting days.
Dr. Eric has leaned out and lost 8 lbs, and 2.5” from his waistline as well. We shared a lot of the same insights and it was also easier than he had anticipated.
This is a post about my final results and what I continue to incorporate. I did a final weigh in and dropped 12 lbs overall and waist measurement was reduced overall by 2.5”. I am now back to my regular shake and meal program, but incorporate the odd fat-laden protein shake. I am probably doing more of a 14 hour fast (vs the 16 hours) and laxer on the weekends with my meals. As of this writing, we are 3 weeks out from the program and despite eating in some restaurants again and back to my routine, I still maintain about 8-10 lbs off my original start weight. I have reduced my CHO intake during meals and gone back to my running longer distances. Dr. Eric is much more conscious of his carb intake during meals now and continues to use his CARB MANAGER app to keep him abreast of his macronutrient ratio. He has kept his weight about 4-7 lbs off his original, but his intent was never to really lose weight, rather he wanted to maintain his strength and become leaner, which he achieved.
There is another program starting in the New Year. It comes with the coaching and the support of a number of other coaches and accountability if you want. Journeys are always fun with more people, who do you know who could benefit from this? Let us know if you would like to join. – Dr. Rick
5…DETOX & WEIGHT LOSS CHALLENGE BEGINS JANUARY 14TH, 2019
The New Year has people looking for solutions and starting off on the right path.
To make changes we must start from the inside-out. Of course, it is difficult to try to eat properly all of the time or we wouldn’t have this nation-wide problem, but you know my mantra: “What are you doing 80-90% of the time? Because this is what will form your Health”.
This Detox and Keto program will help to kick-start that change. This is the chemical stress (nutrition and toxicity) that affects our bodies and minds. It takes 21 days to create a habit, so we have implemented a 6-week challenge with an accelerated aspect at the beginning (for those who are a little more disciplined and want faster results) and then a transition into the regular program for lifestyle.
I have been using this program for 12 years in my personal life and also for my clients. It has been an amazing adjunct with what I do as a Health Care Practitioner and we have seen some incredible health and physical transformations! We look forward to helping you achieve your own health goals with this program.
The cost for the program is only the cost of the products. I will be coaching you throughout the program and there is a 30-day money back guarantee if you are not satisfied.
Contact Larissa or myself and we will get you started on this program. Please call at 416-756-3833 or email me at email@example.com and type DETOX in the subject line.
6…HAMSTRINGS AND POSTURAL IMBALANCES (PART 2: THE STRETCHES) – by Mark Wong, PT at http://www.posturedirect.com
Your hamstring muscles are an important part of the kinetic chain that can affect posture, pelvic and lower back mechanics, as well as performance. Last newsletter we discussed how to test the hamstrings, this article reviews the stretches. I will only place the stretches while standing here. For seated and lying variations, please visit the website listed above.
Hamstring stretches (by location)
- Hold each stretch for at least 30 seconds. Repeat 3 times.
- Aim to feel the stretch in the specific region of the hamstring.
- Keep your toes pointed to reduce nerve tension.
- You do NOT have to do all of them!
To get the best stretch:
- Keep your pelvis tilted forwards AND lower back straight.
Keep your leg slightly BENT.
- Whilst standing, place a bent knee on a block in front of you.
- Bend forward by hinging at the hips.
- Remember to keep your back straight!
Keep your leg STRAIGHT.
- a) Standing
- Whilst standing, place your straightened leg in front of you on a block.
- Keep your foot pointed.
- Bend forward by hinging at the hips.
- Keep your back straight.
*To target upper/outer portion: Keep knee slightly bent
*To target lower/outer portion: Keep knee straight.
- a) Standing
- Whilst standing, place your foot on a block in front of you.
- Pivot your leg inwards
- Keep the toes pointed forwards.
- Place your opposite hand onto the knee which is at the front.
- Slide this hand down the leg by hinging forward at the hips.
- Do not round your lower back.
*To target upper/inner portion: Keep knee slightly bent
*To target lower/inner portion: Keep knee straight.
- a) Standing
- Whilst standing, place your foot in front of you slightly to the side of the body.
- Turn your foot so that it is facing outwards.
- Lean forward by hinging at the hips.
- d) Side lunge
- Perform a side lunge.
- On the side where the leg is straight, keep your foot pointing outwards.
- Keep your pelvis tilted forward and lower back straight.
- To progress:
- Start from a kneeling position or
- Perform a Cossack squat (Google it)
- e) Yoga stretch
- Sit on the floor with your legs as shown above.
- On the side where the leg is straight, keep your foot pointing outwards.
- Whilst keeping your back completely straight, lean forwards at the hips.
7…STRESS MANAGEMENT – by Dr. Eric Lee
While the holidays are the most wonderful time of the year, they can also be the most stressful! Here are some tips to help you manage your stress levels and stay on task.
Manage caffeine, nicotine, and alcohol intake
Caffeine and nicotine act as stimulants in the body and can increase your stress. Additionally, though alcohol is a depressant, it acts as a stimulant in small quantities. Swapping out coffee and alcoholic drinks for herbal teas and water every so often can go a long way in helping to keep your stress levels in check. However, this may be a herculean effort for some people, especially around the holidays. Luckily, we have 4 other tips!
Get good quality sleep
Everyone knows that getting enough sleep is important, but there are also many other factors that can contribute to feeling well rested in the morning. Some of these include avoiding bright screens in the 2 hours before bed, improving your sleep environment (cool temperature, sufficient darkness), and establishing a regular bedtime.
Get enough physical activity
Exercise helps to metabolize excess stress hormones and also leads to the release of endorphins, which improve mood. It can be tricky to get enough activity when there is snow and freezing temperatures outside, but small steps such as taking the stairs at work instead of the elevator or getting up to walk around during prolonged periods of sitting can really add up and make a difference.
Meditation is great for easing anxiety and stress, and has been shown to lower blood pressure and cortisol levels. If you have never meditated before, try sitting or lying comfortably with your eyes closed and focusing on your breathing. There are also free guided meditations available on YouTube or via free phone apps such as Headspace, which provide you with more structure.
Use your support network
You do not have to handle your stress alone! Talking about how you feel with a friend, family member, or colleague when you are overwhelmed has been shown to reduce stress. Talking things out with someone can be therapeutic, and it often helps to get an outside perspective on possible solutions or other ways to manage your stress.
8…NOT ALL HEADACHES ARE THE SAME – by Dr. Eric Lee
This article focuses on different types of headaches. A thorough history and physical examination can determine the type of headache and what treatment options are recommended moving forward.
Migraines typically come on very rapidly and can be triggered by stress, certain foods, alcohol, or altitude. These headaches feel like a moderate to severe throbbing/aching, and can also include nausea and sensitivity to light or sound. They can also occur with an ‘aura’, which is a specific sensory disturbance that happens immediately before or during the migraine. These auras are usually visual but can also be sensory, motor, or verbal. Examples include seeing bright flashes of light in your vision or feeling tingling in your arm.
For the treatment of migraines, current research makes the following recommendations:
- Spinal manipulation (1-2x/week for 8 weeks and re-assess)
- Massage therapy (1x/week)
- Multimodal care (exercise, stress and nutritional counseling)
Tension headaches feel like a mild to moderate tightening or “band-like” pressure around the head. Unlike migraines, they are not aggravated by normal activities.
For the treatment of tension-type headaches:
- Cervical spine mobilization is recommended by the research for long term management
Cervicogenic headaches are headaches that are referred from a source in the neck to one or more areas of the head or face. This can be determined in a clinical setting through reproduction of the headache via physical examination or through imaging evidence of a disorder in the spine or soft tissue (x-ray, CT, etc.).
Cervicogenic headaches respond well to conservative management, and the research makes the following recommendations for treatment:
- Cervical spinal manipulation or mobilization (2-3x/week – 3 weeks and re-assess)
- Deep neck flexor strengthening exercises (2x/day – 6 weeks)
Cluster headaches feel like a severe deep ache behind one eye or at the temple. The onset is abrupt and they can last up to 3 hours. They are named cluster headaches because people will often have a ‘cluster’ of several of these headaches each day for 4-8 weeks, and then relief for 6-12 months before it occurs again. These headaches can also occur with drooping of the eyelid, tearing, or constriction of the pupil on one side.
These headaches are managed with a number of pharmacologic therapies, and early referral to a specialist is recommended.
Clinical Practice Guideline for the Management of Headache Disorders in Adults
Guideline for primary care management of headache in adults.
9…HOLIDAY HOURS FOR DECEMBER – JANUARY
M. December 24 – closed – Xmas Eve
Tu. December 25 – closed – Xmas Day
W. December 26 – closed – Boxing Day
Th. December 27 – open – 9:30 am – 6:00 pm
F. December 28 – open – 9:30 am – 12:00 pm
Sa. December 29 – open – 9:00 am – 12:00 pm
M. December 31 – open – 2:00 pm – 6:00 pm
Tu. January 01 – closed – New Year’s Day
W. January 02 – open – 9:30 am – 6:00 pm
Th. January 03 – open – 2:00 pm – 6:00 pm
F. January 04 – open – 9:30 am – 12:00 pm
Sa. January 05 – open – 9:00 am – 12:00 pm
Have a safe, happy holiday and give your families and loved ones a big hug!
From the staff at Bridlewood Chiropractic,
Dr. Rick, Dr. Eric, Desmond and Larissa xo
If you’re reading this newsletter online, then of course this is NOT news, however for those who want to find out more about our clinic and what we do, this is a great reference. It is also good for those who have family members or friends who want to learn more about what Chiropractic is and what it is not. Look us up on the web and our current newsletter along with future newsletters, all will be available online.
11…NEW CLINIC HOURS
Dr. Rick & Dr. Eric
Monday 2:00 pm – 6:00 pm
Tuesday 2:00 pm – 6:00 pm (by appointment) *NEW
Wednesday 10:00 am – 12:00 pm 3:00 pm – 6:00 pm
Thursday 2:00 pm – 6:00 pm (by appointment) *NEW
Friday 10:00 am – 12:00 pm
Saturday 9:00 am – 12:00 pm *NEW
Desmond Fan, RMT
Please call Larissa at 416-756-3833 to arrange an appointment. Des is now retired as a Paramedic and he has opened more hours during the week.
We also offer customized orthotics, therapeutic massage, acupuncture, computerized nerve scans and health & wellness workshops