Your Content Goes Here Over the holiday season, there are usually many opportunities to overindulge and slip out of our regular eating routine. There are often a lot of leftover snacks/ chocolates etc. tempting you to indulge just once more. It happens to the best of us and that’s ok. However, it is also nice to get back into an eating routine that fuels your body and doesn’t leave you with unnecessary cravings. Here are some tips for getting back on track this year: Manage leftover treats: If you have leftover treats, freeze them and thaw them for a once a week treat or special occasion. For extra chocolates etc., find a shelf away from the main kitchen cupboard area and store them for a later date. Don’t focus too much on what you shouldn’t have: That sometimes leads us to craving these things more. Instead focus on what you can add to your diet. This time of the year when cravings often hit us the hardest, start your day with a protein rich breakfast to get your blood stabilized. Protein smoothies are a great way to do this and on top of the protein, you can add chia seeds, flax seeds, hemp seeds etc. for fibre (to please our gut) and healthy fats that will fuel your brain and tame those craving and blood sugar fluctuations even more. If you are a baker or a cook, plan ahead: Pick a free day or evening where you plan out your meals and make some foods ahead of time to keep you eating healthy through-out the week. If you are adventurous, try out some lower sugar recipes made with higher protein flours like almond flour. Pick easy snacks you can prepare and don’t miss out on protein and healthy fats: Cut up some fresh veggies ahead and store in the fridge to eat with a dip or a nut butter. Egg bites are an example of an easy protein snack you can make ahead to add to a meal or snack (recipe below). This is the time of year our body is craving nourishing foods. In this cold weather if we don’t supply our body with enough protein and healthy fats, it will leave us feeling unbalanced and craving the foods we are hoping to avoid. Don’t forget fibre rich vegetables and fruit: There are many things we can’t get fresh at this time of the year and that’s ok, that season is coming. Frozen vegetables and berries may not be quite the same but they still hold a lot of vitamins and minerals that we need each and every day. Visit your local farm market, you will be surprised at what you can still find from our local farmers. Overall don’t worry if you have a time of poor eating: Better days are ahead, one bite at a time! Sip on a warm cup of tea, get in a comfy chair and make a list [...]

Your Content Goes Here The Brain/Gut Connection: Did you know that the brain and gut are connected in such a way that our brain can impact our immune health and our gut can influence our mood, cognition and as well as our mental health? This is also why gut health can impact how well we sleep, hormone balance and energy levels. There are so many ways our everyday health is affected by our gut. When our gut is out of balance, it sets our body up for illness and disease. When we feel anxious and get stressed out, our gut health is negatively impacted. The imbalance that stress can cause in our system can aggravate these symptoms even more. So, what can we do? Taking the time to care for our gut health can make big differences in how we feel each and every day. Small additions to our diet or minor changes to our daily routine can have major impacts on our gut health, and overall health. A great place to start is adding diversity to your weekly diet. Try something new. Pick a different coloured vegetable to try each week. Choosing by colour may seem minor, but each colour contains different types of nutrients and fibre that our gut thrives on. Speaking of fibre, providing our gut with daily fibre in different forms can also be a great way to stimulate good gut health. Not only does it keep our system moving, it clears away unwanted toxins and feeds the type of bacteria we want in our gut. Other thoughts: At this time of the year, many of us are worried about getting the next cold and flu going around, getting your gut in top shape is one of the best ways to get your immune system ready for action. With 70-80 percent of our immune cells being present in our gut, there is no wonder gut health has a huge impact on our overall health. If you want a gut health plan that is personalized to your particular needs, diet and lifestyle; speak with our Registered Holistic Nutritionist, Tammy today and learn more about the tools and ideas she can provide to optimize your gut health and get you feeling energetic and ready to face the day! Improving overall gut health takes time, but these improvements will not only impact you today but in the years to come.   References: Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018;17(4):28-32. Gwak MG, Chang SY. Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors. Immune Netw. 2021;21(3):e20. Published 2021 Jun 16. doi:10.4110/in.2021.21.e20 Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. Published 2021 Mar 9. doi:10.3390/nu1303088

Your Content Goes Here So many of us worry about overindulging during the holidays. It’s a great time to enjoy things we wouldn’t normally eat and to join in traditions and share food at gatherings, but when the New Year comes around lots of us feel bloated, sluggish and wish we had balanced celebrations with making healthier food choices. Registered Nutritionist, Tammy Prince, shares these 10 tips for staying healthy during the holidays. Plan your holiday indulgences: Rather than snacking on cookies and dips continually throughout the month, plan for when you really want to indulge; ie. a holiday get together with friends or a family reunion. Choose to eat healthy the rest of the time and save those extra calories for when you really want them. Remember that sugar reduces the effectiveness of your immune system: Sugar has a drastic impact on our immune systems. Keep your defences up by limiting sugar, getting enough sleep, eating quality protein and veggies along with getting your supplemental vitamin D and C. Include some quality protein in your diet: This will help to balance your blood sugar and give you energy to burn. Challenge yourself to give your traditional holiday menu a healthy makeover: Try adding an extra veggie dish in place of a heavy, rich one. Perhaps experiment with a superfood such as quinoa or kale. Add a few nuts or seeds to a favourite side dish. Keep up your exercise routine during the holiday season: This can be hard with how busy this season can be, and how cold, but consistency will help you stay on track and minimize any effects of the change to your eating habits this time of year. Take time to de-stress: Stress has a big impact on your immune system and overall health, so try to find some time to do some of your favourite activities and find time to wind down from the excitement and busyness of the holidays. Celebrate winter by getting outside: For many, winter is their least favourite season, but there are many fun winter activities to enjoy such as skating, skiing, sledding, snowshoeing (if we get snow!!) Either way, fresh air, sunshine, and exercise are wonderful for our health and help to boost our mood too! Think of nutrient packed soups as a great way to get extra veggies in each day: Load your slow cooker in the morning and come home to a healthy, delicious dinner. There are so many simple and affordable recipes online to try and on busy days, having everything cooking in the crockpot will save you much needed time, and prevent you from reaching for fast food that will maybe leave you feeling bloated and sluggish. If you are a baker, make use of your freezer over the holidays: Freezing batches will help to keep the goodies out of reach until needed, and temptation under control. Enjoy those around you and take time to embrace the peace and joy that [...]

Your Content Goes Here Cultural barriers may discourage couples from receiving help, but there are ways to overcome these obstacles. Our culture, upbringing, and belief system shape who we are now. Culture has an important role in our identity. The culture can help us develop roots and comprehend people and situations, as well as solve problems. At times, the culture may also reinforce negative stereotypes, stopping us from trying new ideas. Mental health began to acquire popularity around 1800. The establishment of the World Health Organization and the Mental Health Association in 1947 led to an improvement in mental and emotional health in late 1900. It took some time for mental health to expand to other parts of the world. Currently, mental and emotional well-being has its own pace in reaching out to individuals. There are some cultural and belief differences that keep us from seeking support. In my experience, I have seen people who are eager to explore differences in belief systems and cultures. Some people desire accurate information to better comprehend therapy and assistance, which they may find useful. Today, in this blog, we will look at several cultural barriers that may prevent couples from obtaining therapy and examine approaches to overcoming these difficulties. Cultural differences may lead to a therapist’s inability to understand my history: We may assume that the therapist is unaware of my cultural background. Most therapists have substantial professional experience, which enables them to understand other cultures. Despite their lack of familiarity with all cultures, therapists receive education to foster a nonjudgmental environment. When providing therapy, therapists listen to understand the culture and respect the diversity of cultures. For example, I met a couple suffering with an infidelity issue who voiced reservations about getting treatment. They expressed worry that the therapist would judge them for their role in infidelity and their decision to remain in the relationship. I highlighted to them that as individuals, they have the freedom to make their own choices and decisions in life. You know yourself best, and you have capacity to make sound judgments for yourself. As a therapist, I cannot pass judgment on your decision-making process. I may provide support and perceptions if needed to support. Stigma surrounding therapy: Some cultures believe that we should keep our difficulties private. This belief is perfectly correct; it makes no sense to discuss personal concerns publicly. However, if you are struggling as a couple and are continuously arguing in circles, it is best to seek professional guidance. If you are unhappy in your relationship and believe that some modifications could lead to happiness, you should see a couple’s therapist. Some people believe that if society becomes aware of their involvement in therapy, it will be viewed as a weakness or worsen feelings of shame or embarrassment. It is critical to raise awareness that you are seeking help to stay content and healthy in your relationship. You are looking for help to improve the quality of your [...]

Your Content Goes Here If you are someone you know is currently undergoing Chiropractic care for an injury or general wellness, there are several things you can do to enhance the results you experience. This article will outline 7 things to keep in mind in order to get the most out of your chiropractic care. 1. Keep Your Appointments – Each visit builds on the ones before. Your visit schedule creates the momentum required to produce spinal changes. This is simply how chiropractic works and those who miss appointments or don’t follow the recommendations, typically take longer to see progress. Reduce Stress – Increase your awareness of physical, emotional and chemical stress and do what you can to diminish your exposure. Emotional stress can cause physical changes in your body such as tight muscles. Physical stress from working or lifting too much can cause strain and wear and tear that leads to spinal issues.  When you are undergoing chiropractic care, be sure to reduce these stressors as they can set you back quickly.  Chemical stressors come from the food and drink we consume as well as smoking.  Eating healthy can reduce inflammation which in turn will help decrease pain. Lift Properly – Avoid slouching and become mindful of your posture, as poor posture can put enormous amounts of strain on your spine. Stand tall and bend at the knees while you lift in order reduce wear and tear on your back. This is especially important if you have a physical job. Be sure to stretch and take breaks throughout your day to reduce the load on your spine. Nourish Your Body – Improve your nutrition and drink sufficient amounts of water. Make sure your body has the resources it needs for healing. Get rid of sugar and processed foods from your diet to reduce inflammation, this can have a dramatic effect on pain levels. Become More Active – As you are able become more active. Brisk walking, swimming or other simple exercises can go a long way. Also, be sure to follow your doctors’ instructions on exercise and stretches. During your course of care, exercises should be introduced in order to help your muscles and joints heal properly. Get Proper Rest – Get adequate rest each night. Deep, restful sleep allows your body to make needed repairs and recover from stress. Be sure to remove your phone your bedroom while you sleep and reduce screen usage before bed time. Remain Optimistic – Expect improvement and remain hopeful. Chiropractic can take time to have its desired effect but a positive outlook aids the healing process. Dr. Spenser Dougley DC, FR, FRCms

Your Content Goes Here What Are Hormones? Hormones are chemical messages within the body that play many roles in how the body functions. Hormones control: Reproduction: Digestion, Metabolism, Emotions, Hunger and satiety. What Happens When Our Hormones Are Out Of Balance? When our hormones are out of balance, all or any of these areas may not work as efficiently. Hormone imbalance can make us: Anxious, Emotional, Hungry with cravings, Bloated, Low on energy, Moody, Unable to concentrate, Experience headaches or muscle/joint aches. It can also cause: Weight gain, Digestive issues, Fertility issues, Peri-menopause/menopause symptoms, Skin issues, Under-nutrition and other imbalances depending on your sex and stage of life. The good news is nutrition and lifestyle can play a huge role in hormone balance. We don’t have to accept all these symptoms as being a normal part of life. We can take an active role in bringing back balance to our hormones so that we feel well and energetic, rather than tired and unmotivated. Depending on the stage of life, hormones can influence our bodies in different ways. With these life stages, hormone imbalance may cause different symptoms. Stages of puberty, fertility/reproductive years and menopause can cause hormone fluctuations but we can utilize nutrition, exercise, sleep and stress control, to maintain a healthy hormone balance. Men may not feel these stages the same as women but they can also have symptoms that can affect their overall well being. How Can I Work On Balancing My Hormones? Stress Management: Stress can make many systems in our body work harder and over time, these systems become fatigued and lead to hormone imbalances. Eat a diet that includes a variety of vegetables and fruit, along with moderate amounts of protein and fat. These foods in adequate amounts will help your body handle daily stress. Additionally, look at your lifestyle and what is causing you stress and try to find ways to decrease stress. Make a constant effort to give your body and brain a break from stress. For some stress release might be taking a hike, others maybe it is getting lost in a good book or for others going for a scenic drive. Minimizing stress can play a huge role in overall well-being and management of hormonal symptoms. Blood Sugar Balance: Pay attention to blood sugar levels. Overindulging in sweets, skipping meals, not eating a balanced diet, working out too hard or poor stress management can all raise blood sugar levels. High blood sugar causes many hormones to work harder, once again adding to hormone imbalance. Eating a whole food diet with three meals a day with adequate protein and healthy fats can play a huge role in blood sugar balance. Look at ways to detox excess hormones out of your body: Processed foods and environmental toxins can expose us to hormones that our body does not need and that will do much more harm than good. Focusing on foods and nutrients that can help the body daily [...]

Your Content Goes Here Looking at current cancer rates, it can be scary when you hear at least one in three people are expected to get cancer in their lifetime. With that being said, we can all take an active role in cancer prevention and use nutrition to fight this disease so we can look towards positive outcomes. That is where a Metabolic Oncology Nutrition Consultant comes in. How Does Metabolic Oncology Nutrition Work? The process starts with using diet, specific foods and eating plans to enhance one’s ability to prevent cancer. It can also utilize good nutrition alongside cancer treatments to promote quality of life by decreasing side effects and improving treatment outcomes. A Metabolic Oncology Consultant will also work with clients post treatment to assist with healing and set the body up for good health in the years to come. What Will My Plan Look Like? Because every person is different and every situation is unique, an individual plan is made up based on: Client goals, Type of cancer, If cancer is active/what stage it is at, Treatments, Likes/dislikes, Lifestyle factors, Genetics. As these factors change, the plan adapts along with these changes to ensure the client’s needs are being met. Foods/supplements recommended are science based and will take all factors into consideration, as we focus on creating a plan that will include nutrients the body requires to function and thrive. Final Thoughts: Metabolic Oncology Nutrition isn’t meant to diagnose, treat or cure cancer. It can however be used to accompany treatment, as an enhancement or to compliment other treatments offered. It can also be used as a stand alone means of developing a diet that promotes cancer prevention. If you are interested in learning more about how Tammy can support you through nutrition, reach out to our office at 519.751.0728 or email pathwaystohopebrant@gmail.com

Your Content Goes Here For many of us, winter is not our favourite season. The shorter, dark days and cold weather can cause us to neglect our physical and mental health. One of the main things many of us struggle with during the winter is making good choices when it comes to our nutrition. As local fruits and vegetables become harder to source and we seek comfort in treats as we “hibernate” we can find ourselves feeling sluggish and struggling with frequent colds. Registered Holistic Nutritionist, Tammy, shares these tips as we head into the winter season.   Enjoy nourishing meals with fall vegetables: As the temperature gets cooler, we often start to crave foods that are comforting and warming. This is a great time to enjoy nourishing meals filled with all the fall vegetables that are still available locally. Soups, stews or dishes made with vegetables like sweet potatoes, squash, carrots, cabbage or kale are great options to get loads of nutrients that will leave you feeling satisfied.   Find immune boosting foods: With cold weather approaching, along comes cold and flu season. Keep your immune system in good shape with foods rich in vitamins and minerals, especially, Vitamin C, and Zinc. A great way to do this is by making a homemade bone broth. Cooking chicken or beef bones with vegetables/spices (onions, garlic, carrots, leak, kale, fresh ginger and turmeric, etc) in a slow cooker for 24-48 hours is a great way to create a vitamin and mineral rich broth that can be drank “as is” to boost immunity or in a soup or stew to help get over a sore throat or runny nose. **Additional tip: Add a teaspoon of apple cider vinegar to help break down the minerals in the bones.**   Use spices you have on hand: Our top spices/herbs to add to your meals to boost your immunity and keep you warm during the winter season: garlic, oregano, basil, onion, turmeric, cinnamon, rosemary - the list can go on but these are commonly found in most spice cupboards. Not only can they add flavour to your food but they may also boost your immune system with their antioxidant, antiviral and antibacterial properties.   Focus more on nutrition than weight: During cold weather, especially if it lasts for months, our body may be more opt to hold on to weight as it works to keep us warm. Don’t let this be a stress, as Spring is also a natural time for our body to crave lighter foods and release any weight gain. So nourish your body with warming foods, protein rich meals (warm vegetables with meat, eggs or fish) as well as healthy fats (olive oil, coconut oil, butter, nuts, seeds, etc). This will keep you feeling satisfied, will help reduce cravings for sugary/salty snacks along with improving your mood on those long, dark days.   Don’t neglect being outside:  Vitamin D is so important year round, but especially in [...]

Your Content Goes Here Jaw pain, also known as TMJD (Temporomandibular Dysfunction) is quite common.  It can present as pain in the jaw while chewing, clicking or cracking of the jaw with chewing and yawning, or as constant pain, especially at night, while clenching the jaw.  In fact, clenching is the number one cause of TMJD.  Injuries to the face as well as neck dysfunction (tight muscles and stiff joints) can also lead to TMJD.  Whatever the reason, the good news is there are solutions.  One of the best techniques for TMJD is Functional Range Release.  This is a muscle release technique that some chiropractors use in their offices.  We will discuss this further in the article, but first let’s talk about things you can try at home to help with TMJD. Stretch Your Neck and Jaw The jaw and the muscles that control its actions are unique because they must operate in sync with one another for your jaw to open and close properly.  This can easily become problematic and one of the first areas that needs to be addressed.  Simple jaw exercises and stretches can go a long way to help ease the build up of tension in the jaw and this will help ease the pain associated with TMJD. The following video, demonstrates some of the best exercises you can try at home for TMJD. https://www.youtube.com/watch?v=PHfrspO2aj8 Wear a Mouth Guard If you find that you are clenching your jaw at night, it might be time to consider wearing a mouth guard.  Clenching is the number one cause of TMJD and if not addressed, can lead to chronic TMJ problems and even dental issues. Speak to your dentist if you think you might be clenching at night and have a mouth guard properly fitted. Apply Heat In addition to stretching and exercising your TMJ, using heat application can also help ease pain and loosen tight muscles.  Apply heat to the side of your face and jaw for 10-15 minutes at a time.  This can be done to both sides or just the affected side.  Alternatively, if you are experiencing a sharp, more acute type of pain, then follow the above instructions but use ice instead of heat.  Ice helps calm down inflammation and can help ease pain. See a Chiropractor A Chiropractor, especially one trained in Functional Range Release like Dr. Spenser, can provide safe and effective treatment for your TMJD.  A Chiropractor will always begin by carefully examining the affected area and will also look at your cervical spine or neck to see if that is contributing to your TMJD.  The best treatment approach will be chosen based on the outcome of the exam and discussed with you before proceeding. If you feel you may benefit from seeing a Chiropractor but still have questions, you can always reach out to our office and book a free 15-minute consultation.   During this time our doctor will discuss the best options for you and answer [...]

Your Content Goes Here As the weather turns colder, and leaves start to fall, many of us are faced with a rather large clean up task.  Although fall leaves can be beautiful, they also create a huge mess, and some people dread this time of year because they must spend hours raking and cleaning up leaves, leaving them sore and tired.  But this task doesn’t have to lead to pain if you implement the ideas we will present in this article.  The following are a few tips you can try to avoid the ache while you rake! Take Frequent Breaks Raking leaves can cause back pain and shoulder pain because our bodies are not used to performing this activity on a regular basis. This is why it is important to take frequent breaks when raking and cleaning up large piles of leaves.  During your break, you could do some light stretching, sit down, rehydrate or go do something that is not as strenuous.  Cleaning up your leaves little by little each week as they fall also prevents you from having to clean up large piles of leaves and makes the job easier on your body. While raking, it is important to switch sides that you use to rake with, take a break from raking in the same direction and rake in the other direction.  This will reduce shoulder strain and balance the activity to both sides of the body. Bend and Lift Properly Try to find tools that can help you lift the leaves easier into the barrel, rather than bending over and scooping them up in your arms.  A small plastic shovel and a rake can act like prongs to pick up large quantities of leaves without having to bend.  This can ease the strain on your lower back and save you from low back pain during the task. If you do have to bend over and lift, be sure to bend at your knees and hips rather than arching your back to bend down.  This method of proper lifting prevents strain on the lower back and will save your spine while cleaning up leaves. Use a Leaf Blower or Lawn Mower If you have access to a leaf blower, consider using one instead of trying to rake.  Leaf blowers are also available to rent from your local Home Depot.  Using one is a lot easier on your body than raking, and once they are blown into a pile, they can be cleaned up easier.  There are also leaf blowers that roll along the ground for huge jobs, making the task almost as easy as pushing a grocery cart. An alternative to raking is using a lawn mower or lawn tractor to mulch the leaves and collect them.  This method is one of the best, because it does not involve picking the leaves up off the ground, saving your lower back.  If you don’t have access to this equipment, borrow it from your neighbor [...]