Heart disease and stroke takes 1 in 3 Canadians before their time and is the #1 killer of women.  February is Heart Month, and this being a leap year, we have an extra day to raise awareness and start improving our lifestyle to fight the disease!

Having just one of the following four risk factors can increase one’s odds considerably of having a heart attack or stroke:

1. Smoking
2. Diabetes
3. High blood pressure
4. High cholesterol

Previous studies have often focused on the effects of these risks over the short term (five to ten years), and ignored the long-term impact.  Donald Lloyd-Jones, associate professor of preventive medicine at Northwestern University, points out that focusing on only the next 10 years of someone’s life can give “incomplete and misleading risk information”.

It is important to consider the risks over a lifetime, as just one risk factor can have fatal results or significantly diminish quality of life.  According to Lloyd-Jones, maintaining “optimal risk factors” through middle age can have a substantial effect on the rest of one’s life.  An “optimal risk factor” profile is defined as a person who does not smoke, does not have diabetes, has total cholesterol of less than 4.7 mmol per litre and untreated blood pressure of less than 120 over less than 80.

Consider the following factors affecting our long-term health:

• For a 45-year-old woman with optimal risk factors, the chance of having a heart attack or stroke in their lifetime is 4.1 percent.
• By the time she is 55 years old, the healthy woman’s chance of death from heart disease or stroke went up to 6.4%.  With one risk factor the chance goes to 11.4%, and 20.5% with two or more risk factors.
• A 45-year-old man with optimal risk factors has a 1.4 percent risk of having a heart attack or stroke.
• By the time he is 55 years old, his risk of dying from heart disease or stroke goes to 4.7%.  This chance rises to 17.4% if he has one major risk factor, and 29.6% with two or more risk factors.
• By age 75, his risk of dying from heart disease or stroke is 20.7%, but nearly 40% with two or more risk factors.
• Over their lifetimes, women have a higher risk than men for a stroke, but a lower risk for a heart attack.

As we age, risk factors have more of an impact on our mortality, so having healthy practices is more important.

Source:  Jarett D. Berry, M.D., et al:  Lifetime Risks of Cardiovascular Disease.   N Engl J Med 2012; 366:321-329.

A tasty, curiously-named, crowd-pleasin’ way to serve up spinach!

Original Recipe Yield:  24 servings

Ingredients

• 1 (10 ounce)      package fresh spinach, rinsed and chopped
• 1 cup      all-purpose flour
• 1 teaspoon      salt
• 1 teaspoon      baking powder
• 2 eggs
• 1 cup milk
• 1/4 cup      butter, melted
• 1 onion,      chopped
• 1 cup shredded      mozzarella cheese

Directions

1. Preheat oven to 375 degrees F (190 degrees C).  Lightly grease a 9×13 inch baking dish.
2. Place spinach in a medium saucepan with enough water to cover.  Bring to a boil.  Lower heat to simmer and cook until spinach is limp, about 3 minutes.  Remove from heat and set aside.  Drain well once cooled.
3. In a large bowl, mix flour, salt and baking powder.  Stir in eggs, milk and butter.  Mix in spinach, onion and mozzarella cheese.
4. Transfer the mixture to the prepared baking dish.  Bake in the preheated oven 30 to 35 minutes, or until a toothpick inserted in the center comes out clean.  Cool before cutting into squares and serve.

Try substituting other cheeses – swiss, cheddar, feta or whatever you have on hand!
Top with parmesan if you wish.

Nutritional Information
Amount Per Serving Calories: 92 | Total Fat: 6g | Cholesterol: 35mg

Did you know …?  Potassium, which helps lower blood pressure, has a high content in spinach.  Folate in spinach contributes in reducing hypertension and relaxes blood vessels, maintaining proper blood flow.  Also, a pigment called lutein found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attack and stroke.  Spinach proteins tend to cut down cholesterol and other fat deposits in the blood vessels.  Popeye knew!

The shoulder joint is a common site of injury due to its increased mobility.  This makes it unstable and prone to injury, and accounts for 8-13% of all athletic injuries.

Acute traumatic shoulder injuries include separation, dislocation, tears, and fracture.  Chronic shoulder injuries due to repetitive movements are likely from overhead activities (e.g. painting ceilings, electrical work, baseball, swimming) and include impingement and tendinitis.  The resultant shoulder injury or pain can lead to shoulder instability or the opposite problem, adhesive capsulitis (frozen shoulder).

Shoulder pain may be fully or partly a result of the cervical (neck) or upper thoracic (upper back) spine, which may be due to nerve irritation or faulty posture.  One study found that manipulation of the neck and upper back could reduce shoulder pain and disability and improve ranges of motion if 3 of these 5 variables were present:

1. Pain-free forward arm-raising <127˚
2. Shoulder internal rotation <53˚
3. Negative impingement test
4. Not taking any medication for shoulder pain
5. Duration of symptoms <90 days

This clinical prediction rule suggests that the neck and upper back have a role in shoulder problems.  One can see that an increased thoracic kyphosis (rounding of the upper back) can lead to a forward posture of the shoulder blade.  This makes it difficult to raise the arm since only 2/3 of arm elevation comes from the shoulder joint and the other 1/3 must come from the shoulder blade moving on the rib cage.

Therefore, if you have shoulder discomfort, first you should get a proper diagnosis because there are numerous causes of shoulder pain which may also include the neck and upper back.  Then, an appropriate and effective treatment for the specific injury and cause can be implemented.  This may include neck and back manipulation in addition to shoulder rehabilitation exercises.  Just like low back pain can be from upper back and hip restrictions, shoulder problems may be a result of faulty posture and not just your shoulder.

Source:  Mintken PE et al.  Some Factors Predict Successful Short-Term Outcomes in Individuals with Shoulder Pain Receiving Cervicothoracic Manipulation:  A Single-Arm Trial.  Phys Ther. 2010 Jan; 90: 26-42.

Recipe Yield:  6 servings

Ingredients

• 1 (4 pound) whole rockfish (sea bass, tilapia, or another non-bony whitefish), dressed
• 1/4 cup vegetable oil
• 1 green onion, thinly sliced diagonally
• 1 (1 inch) piece fresh ginger, peeled and cut into matchstick strips
• 1/2 cup soy sauce

Directions

1. Fill a large pot 1/2 full with water and place a bamboo steamer with lid on top of the pot. Bring to a rolling boil. Scrub the scales off of the fish and rinse with cold water. Place the fish onto a small metal plate, belly side down.
2. Place into the steamer and cover. Cook until the fish is no longer opaque and flakes easily, 10 to 12 minutes. Try not to take the lid off the pot until it is done steaming; this will ensure a fully-cooked and tender fish.
3. While the fish is steaming, combine the vegetable oil, green onions, and ginger in a small saucepan. Cook over medium-high heat until the ginger bubbles. Carefully pour the hot oil over the steamed fish. Drizzle with soy sauce to serve.

Nutritional Information
Amount Per Serving:  Calories: 379 | Total Fat: 13.8g | Cholesterol: 104mg

Did you know …?  White-fleshed fish is lower in fat than any other source of animal protein. It is full of vitamins and minerals and very low in calories.

Join the Lee Chiropractic & Sports Therapy
Sun Run Team!

The Vancouver Sun Run 2012
Sunday, April 15 @ 9:00 a.m.

Register by February 17 for $45, by March 18 for $50.

Walk … run … just join and have fun!
Contact our office if you are interested, or register on-line.
(On-line password to register:  leechiro)

January 23 marked the Lunar New Year and the start of the Year of the Dragon.  There are many Chinese traditions at this time, especially around eating.  New Year feasts are often eight or nine courses because both are lucky numbers.  (Eight sounds like the word for prosperity and nine means long-lasting.)  Within these eight or nine courses, certain foods bring meaning:

• Whole chicken – proper beginning and end to the year
• Green onion – served whole, head to tail, also represents a good beginning and end
• Shellfish – life and energy of the dragon
• Fish – the Cantonese word for fish is yu, which sounds like the word for riches and abundance.  Fish can also mean marital bliss and fertility (fish commonly swim in pairs), long life and good luck
• Clams or Scallops – (being in the shape of coins) wealth and good fortune
• Roast pig – peace and purity
• Green lettuce – good fortune and prosperity
• Noodles – long life (serve them as long as possible!)
• New Year’s Cake – (glutinous rice cake, Nian Gao) long life, harmony, good wishes

Get A Running Start

It is that time again … a new year, full of new plans, new directions and new goals.  To optimize the success in realizing your new goals:

• Be specific.
• Believe in yourself!
• Visualize the outcome.

Often goals are made too general (e.g. “Get in shape”) and too difficult to tackle.  Perhaps you’d like to start running!  Where to start?  The Sun Run is 13 ½ weeks away.  A specific goal could be to walk the full 10 kilometres.  Or run it without stopping.  Or run it under a certain time.

It might not be everyone’s favourite way to exercise, but all you really need are a proper pair of shoes to get started.  From there, the benefits can be endless!

Running is an excellent way to lose or maintain a consistent weight.  It is the second best way to burn calories per minute, after cross-country skiing.

Running can raise your levels of good cholesterol, increase lung function, and boost your immune system.  It is an excellent workout for your heart, can reduce the risk of stroke, and in women, help lower your odds of developing breast cancer.  Running is often recommended to people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and has even been proven to help reduce the risk of having a heart attack.  (Check with your doctor to see if running is right for you.)

Running helps relieve stress and reduce the occurrence of tension headaches.  It can improve your mood, stave off depression and help you sleep better.

You do not have to go out for long – short, frequent runs can give you more energy and better focus to tackle your other goals of the year!

Thank you kindly for your gifts and cards.
We hope you enjoyed your holidays.

Congratulations to Natasha C.
for winning the “Treat Your Feet” gift basket!

Ingredients

• 3/4 cup cashew halves
• 4 slices bacon, coarsely chopped (or omit for a vegetarian option!)
• 1 tablespoon melted butter
• 1 teaspoon chopped fresh rosemary
• 1 teaspoon curry powder
• 1 tablespoon brown sugar
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cayenne pepper

  Dressing:

• 3 tablespoons white wine vinegar
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 1/3 cup olive oil
• salt and black pepper to taste

  Salad:

• 1 (10 ounce) package mixed salad greens
• 1/2 medium Bosc pear, thinly sliced
• 1/2 cup halved seedless red grapes

Directions

1. In a large, dry skillet over medium-high heat, toast cashews until golden brown, about 5 minutes.  Remove cashews to a dish to cool slightly.
2. Return skillet to medium-high heat, cook bacon strips until crisp on both sides, about 7 minutes.  Remove bacon with a slotted spoon, and soak up grease with a paper towel. Coarsely chop bacon, and set aside.
3. In a medium bowl, stir together butter, rosemary, curry powder, brown sugar, salt, cayenne pepper, and toasted cashews.  Set aside.
4. In a small bowl, stir together white wine vinegar, mustard, and honey.  Slowly whisk in olive oil, and sprinkle with salt and pepper to taste.
5. In a large salad bowl, toss dressing with greens, pear slices, grapes, and bacon, and sprinkle with nut mixture.

Nutritional Information
Amount Per Serving Calories: 372 | Total Fat: 30.7g | Cholesterol: 12mg

Did you know …?  Cashews have less fat than most other popular nuts (peanuts, pecans, almonds, walnuts).  They are dense in energy, high in dietary fiber and an excellent snack (not to mention a delicious salad topper!).

It’s December and 2011 is coming to a close
Another 12 months of highs, (middles) and lows:

It was the Year of the Rabbit, ‘wascally’ and fun…?
Hope it was a good one for you – second to none!

The Official Opposition became the NDP
BC-ers said, “No!” (or “Yes”?) to scrap the HST.

Team Lee Chiro had its best Sun Run ever!
Please join us next year for a great new endeavor.

The Canucks … oh so close and yet so far
The ugly riot … our reputation it did mar.

Which was then repaired by Vancouver the Good
Leaving notes of love, cleaning up what they could.

A-Listers turned 50:  George Clooney and Eugene.
They are still looking young, vibrant, healthy and lean!

BC Place reopens and the Lions look alive!
So much better than when they were 0 and 5.

The Cup came home then Buono hung up his cleats.
Clark became Premier (the second woman in that seat).

“Occupy” became a new word we’ve had to define,
Eschewing the top 1%, supporting the 99.

But soon the Dragon roars in, and into a new year we delve
We wish you Happy Holidays and the very best for 2012!

The red and green colours make for a lovely and delicious Christmas cookie!

Original Recipe Yield:  3 dozen

Ingredients

• 1/4 cup light olive oil
• 3/4 cup white sugar
• 2 teaspoons vanilla extract
• 1/2 teaspoon almond extract
• 2 eggs
• 1 3/4 cups all-purpose flour
• 1/4 teaspoon salt
• 1 teaspoon baking powder
• 1/2 cup dried cranberries
• 1 1/2 cups pistachio nuts

Directions

1. Preheat the oven to 300 degrees F (150 degrees C).
2. In a large bowl, mix together oil and sugar until well blended.  Mix in the vanilla and almond extracts, then beat in the eggs.  Combine flour, salt, and baking powder; gradually stir into egg mixture.  Mix in cranberries and nuts by hand.
3. Divide dough in half.  Form two logs (12×2 inches) on a cookie sheet that has been lined with parchment paper.  Dough may be sticky; wet hands with cool water to handle dough more easily.
4. Bake for 35 minutes in the preheated oven, or until logs are light brown.  Remove from oven, and set aside to cool for 10 minutes.  Reduce oven heat to 275 degrees F (135 degrees C).
5. Cut logs on diagonal into 3/4 inch thick slices. Lay on sides on parchment covered cookie sheet.  Bake approximately 8 to 10 minutes, or until dry; cool.

Nutritional Information
Amount Per Serving Calories: 92 | Total Fat: 4.3g | Cholesterol: 12mg

Did you know …?  Pistachios are a rich source of B vitamins.  B vitamins are essential for good nerve transmission, muscle building, a good mood, lots of energy, and infection-fighting power.  They are also one of the highest protein nuts (as well as healthy fats), so they make a great satisfying snack that keeps your blood sugar and insulin at a good steady level.

Chiropractic Fee Increase

As of January 1, 2012, our fee schedule will be changing.
The new fees will be:

Private: Initial: $75   Subsequent: $50
MSP (Premium Assistance): Initial: $52   Subsequent: $27

Happy All-Inclusive Holidays!

Diwali – (between mid-October and mid-November) “The Festival of Lights” is celebrated by families performing traditional activities together in their homes, by both Hindus and Jains.

St. Nicholas Day – (December 6) Children in many European countries (eg. Belgium and the Netherlands) celebrate the legends of this saint, also known as Sinterklaas, particularly his reputation of giving gifts!

Bodhi Day – (December 8) Buddhists mark the day when Buddha experienced enlightenment.

Hanukkah – (between late-November and late-December) Like Diwali, Hanukkah is also called “The Festival of Lights”.  It is an 8-day Jewish commemoration of the rededication of the Holy Temple in Jerusalem after the military victory over the Syrian-Greeks in 165 BCE.

Birth of Jinnah – (December 25) In Pakistan, December 25 is a public holiday, marking the birthday of Jinnah, the founding father of Pakistan.  Pakistani Christians celebrate it as Big Day or Great Day.

Kwanzaa – (December 26 – January 1) Celebrating African-American heritage and culture.

Russian/Ukrainian/Armenian (Eastern Christian) Christmas – (January 7 – 19) Following the Gregorian calendar, Christmas arrives 13 days later, on January 7.  Traditionally, families gather for a feast on Christmas Eve, January 6.

Regardless of your background, belief or traditions, December has become a season of goodwill and giving.  Despite the commercialized decorations, shopping and events, it is a time we can celebrate together with unsolicited amity!  Enjoy a warm and altruistic season!

Original Recipe Yield:  4 servings

Ingredients

• 1 cup chopped pistachios
• 1/2 cup bread crumbs
• 2 tablespoons Dijon mustard
• 2 tablespoons olive oil
• 2 tablespoons honey
• salt and pepper to taste
• 2 large skinless, boneless chicken breast halves, cut into 1-inch strips

Directions

1. Preheat oven to 500 degrees F (260 degrees C). Lightly coat a baking sheet with cooking spray or oil.
2. Mix together pistachios and bread crumbs in a shallow bowl.  In a separate bowl, stir together Dijon mustard, olive oil, honey, salt and pepper until smooth.  Dip chicken into Dijon mixture to coat, then coat with bread crumbs.  Place onto prepared baking sheet.
3. Place into preheated oven and turn the oven down to 375 degrees F (190 degrees C).  Bake until the chicken is no longer pink and the pistachio coating is golden brown, about 20 minutes.

Nutritional Information:
Amount Per Serving:  Calories: 459 | Total Fat: 23.5g | Cholesterol: 66mg

Did you know …?  (In the spirit of our somewhat-peppermint-themed gift basket,) Studies have found that people who inhaled a peppermint scent every two hours ate 23 percent fewer calories per week, subsequently losing weight.  (So feel free to smell Purdy’s Peppermint Bark throughout the day!  And then eat it.)

Don’t Let a Fall Get You Down

Older Canadians have a higher risk of falling and each year, 1 in 3 Canadians over the age of 65 will fall.  These often have serious consequences with injuries that may have a lasting impact on the quality of life.

However, there are many ways to be proactive in order to prevent falls.  The majority of falls occur in the home, so that is the first place to be taking precautions.  Take a look around your home and see if you need to make any changes.

Here are the top tips for preventing falls:

• Reduce clutter in the home
• Keep hallways and stairs clear
• Avoid loose rugs and mats
• Clean up spills immediately
• Ensure good lighting in hallways and stairwells
• Have a clear path from the bedroom to the bathroom
• Watch your step!
• Wear supportive, non-slip footwear indoors and out
• Put away grandchildren’s and pets’toys
• Know where your pet is sitting!
• Never climb on a chair or stool to reach for something
• Check your hearing and eyesight annually to keep you alert
• Wear your hearing aid if you need one
• Exercise regularly and stay active
  (This is one of the best ways to prevent a fall.)
• Being active keeps you mentally alert
• Get a minimum of 20 minutes of exercise at least three times a week
• Have your medications evaluated by a health professional
• Have your strength and balance tested

Chiropractors can assess your risk of falling by checking your history, balance and strength, using tests such as the Global Ranges of Motion or Berg Balance Test.  If you are concerned about being in a high-risk category, call and make an appointment to be tested.

Turmeric has anti-oxidant properties and fights inflammation.  Especially at this time of year, from a sore throat to chronic body inflammation, tipple some turmeric!

• ½ tsp turmeric powder
• 4 cardamom pods, crushed
• 6-10 granules fenugreek
• 1.8 tsp ground, dried ginger
• 1-2 to 1 tsp unpasteurized honey
• 1/3 cup almond milk
• 2/3 cup water

Combine all except honey in a pot and bring to a simmer.

Strain into a mug, sweeten, and enjoy!

From Andrea Potter,  Rooted Nutrition

Did you know … ?  For thousands of years, turmeric has been used to treat inflammatory ailments, and as an antiseptic for cuts and burns.  Today, people continue to use the spice to reduce inflammation and speed up muscle repair after heavy exercise.

Put Your Best Foot Forward

One out of every three Canadians who is 65 or older and living independently, will fall.  This becomes one out of every two by the age of 80.  In 25% of these falls, serious injury occurs.  Elderly people falling accounts for a high incidence of fractures and hospitalization.  Hip fractures make up 40% of hospitalizations, and this number is expected to continue rising over the next 35 years.

Three-quarters of the people who fall are over 65 years old.  Those who are over 80 are in the highest risk group.  Besides age, there are other factors contributing to a risk of falling:

• physical condition (muscle strength, balance, flexibility and coordination)
• vision
• hearing
• prescription medicines (some can impair alertness)
• environment (stairs, throw rugs, lighting, electrical cords, pets)
• behaviour (unsafe climbing or reaching, unsupportive footwear, alcohol consumption)

Having a bad fall naturally can have a long-term effect on one’s quality of life.  There might be a drop in daily activities among those who have fallen down, as well as restricted mobility, higher likelihood of moving to a nursing home, and finally, a loss of independence.

Chiropractors can assess your risk of falling by checking your history, balance and strength, using tests such as the Global Ranges of Motion or Berg Balance Test.  If you are concerned about being in a high-risk category, call and make an appointment to be tested.

(Bon Appetit – with or without the meat!)

Original Yield:  6 servings

Ingredients

• 1 tablespoon canola oil
• 1/4 pound chorizo sausage, chopped (optional)
• 1/3 pound cooked ham, chopped (optional)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 (1 pound) sweet potatoes, peeled and diced
• 1 large red bell pepper, diced
• 2 (14.5 ounce) cans diced tomatoes with juice
• 1 small hot green chili pepper, diced
• 1 1/2 cups water
• 2 (16 ounce) cans black beans, rinsed and drained
• 1 mango – peeled, seeded and diced
• 1/4 cup chopped fresh cilantro
• 1/4 teaspoon salt

Directions

1. Heat the oil in a large pot over medium heat, and cook the chorizo and ham 2 to 3 minutes.  Place the onion in the pot, and cook until tender.  Stir in garlic, and cook until tender, then mix in the sweet potatoes, bell pepper, tomatoes with juice, chili pepper, and water.  Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until sweet potatoes are tender.
2. Stir the beans into the pot, and cook uncovered until heated through.  Mix in the mango and cilantro, and season with salt.

Nutritional Information

Amount Per Serving Calories: 508 | Total Fat: 15g | Cholesterol: 31mg

Did you know …? 
Mangoes have been around for at least 5,000 years and are from the same family as cashews.

Breast cancer is the most frequently diagnosed cancer in women and it is estimated that more than 23,000 women in Canada will be diagnosed with the disease this year.  Regular exercise and a diet that is low in fat and high in fruits and vegetables are two effective ways of preventing breast cancer.

Exercise is a natural way of reducing estrogen levels; 80 percent of breast cancers are fuelled by estrogen.  Women who are overweight produce and store more estrogen in their bodies than women with a healthy, lower body mass index.  Three to five hours a week of brisk walking can help lower breast-cancer risks significantly.  And in an American study, women who did six or more hours per week of strenuous exercise may have reduced their risk of invasive breast cancer by 23 percent compared to sedentary women.  Exercise offers protection against breast cancer regardless of a woman’s age, so it is never too late to begin an exercise regime.

Women should aim for at least five servings a day of colourful produce (broccoli, cabbage and Brussels sprouts have shown to be particularly strong fighters against breast cancer).  Fat intake should be less than 30 percent of daily calories, and within those fats, unsaturated (eg. nuts, seeds, avocados, olive and canola oils) is much better than saturated (eg. meat, dairy)!

Although rare, men are not entirely excluded, as 1% of all breast cancers are diagnosed in men.  Most cases of male breast cancer are detected in men between the ages of 60 and 70, although it can develop in men of any age.

So, instead of thinking negatively, “I can’t eat my favourite goodies without feeling guilty”, change to, “I can enjoy such an abundance of healthy, delicious food!”

Nutritious and crispy … Nutrispy!

Original Recipe Yield:  2 servings

Ingredients

• 1 bunch kale
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon sherry vinegar (or red wine vinegar, or whatever is your favourite)
• 1 pinch sea salt, to taste

Directions

1. Preheat oven to 300 degrees F (150 degrees C).
2. Cut away inner ribs from each kale leaf and discard.  Tear leaves into pieces of uniform size. (About the size of a potato chip.)  Wash pieces and spin dry in a salad spinner or dry with paper towels until they’re very dry.
3. Put the kale pieces into a large resealable bag (or use a bowl if you don’t mind getting your hands oily).  Add about half the oil.  Seal and squeeze the bag so the oil gets distributed evenly on the kale pieces.  Add the remaining oil and squeeze the bag more, until all kale pieces are evenly coated with oil and slightly ‘massaged.’ Sprinkle the vinegar over the kale leaves, reseal the bag, and shake to spread the vinegar evenly over the leaves. Spread the leaves evenly onto a baking sheet.
4. Roast in the preheated oven until mostly crisp, about 30 minutes, checking every 10 minutes.  Season with salt and serve immediately.

Nutritional Information
Amount Per Serving:  Calories: 174 | Total Fat: 8.3g | Cholesterol: 0mg

Did you know …?  Kale’s antioxidant and anti-inflammatory qualities can help prevent and even combat cancer.  Phytochemicals found in kale are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Let’s Eat!

People who eat together with family or friends tend to make better food choices and have increased nutrient intakes.  Although it can take extra time and careful planning, gathering regularly at the dinner table for nutritious meals helps create well-being and a happy home.  It does not have to be as eventful and indulgent as what your Thanksgiving dinner may have been, but simple, wholesome, collective meals can be highly beneficial for everyone involved.

Working around busy schedules, it may only happen once or twice a week (eg. on weekends), but meals with family or friends foster communication and healthy eating.  Kids who eat dinner with their parents consume more vegetables and less fried or fatty foods and soft drinks.  They also have decreased chances of obesity.  Dr. Geoff Ball, Director of the Pediatric Centre for Weight and Health at the Stollery Children’s Hospital in Edmonton says that “kids thrive on structure” and recommends establishing this structure around mealtimes.  When time allows, get kids involved in the entire process:  planning menus, buying groceries, setting the table, helping with food preparation.

Some of the most outstanding benefits of family meals are reflected in the lives of teens.  Those having regular family meals show a lower incidence of risky behaviour such as substance abuse, being anti-social and having difficulties in school.

In an 8-year Harvard study, researchers looked at a variety of activities and how they encouraged healthy child development:  play time, story time, activities with family members and family dinners.  Overall, family dinners had the most positive impact on children’s development.

Eating as a family has also shown to give kids an academic edge.  In more than one study, it was found that students who ate dinner on a regular basis with their families fared better on achievement tests than those who did not.  Gatherings at the dinner table are excellent opportunities for preschoolers to improve their language skills.  They are engaged in longer conversations with their parents and hear words they would probably not hear other times of the day.  As they grow older, kids get the opportunity to think, process and talk their way through any disagreements or debates that crop up at the dinner table.

It is not just children who benefit!  Parents will also eat more healthily while bonding with their kids, being in touch with their moods and behaviours, and knowing of their activities with friends.  Win-win.

Original Recipe Yield:  6 servings

Ingredients

• 1/4 cup butter
• 2 large sweet potatoes, peeled and chopped
• 3 large carrots, peeled and chopped
• 1 apple, peeled, cored and chopped
• 1 onion, chopped
• 1/2 cup red lentils
• 1/2 teaspoon minced fresh ginger
• 1/2 teaspoon ground black pepper
• 1 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• 4 cups vegetable broth
• plain yogurt / feta cheese

Directions

1. Melt the butter in a large, heavy bottomed pot over medium-high heat.  Place the chopped sweet potatoes, carrots, apple, and onion in the pot.  Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
2. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture.  Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
3. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full.  Use a few quick pulses to get the soup moving before leaving it on to puree.  Puree in batches until smooth and pour into a clean pot.  Alternately, you can use a stick blender and puree the soup right in the cooking pot.
4. Return the pureed soup to the cooking pot.  Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency.  Garnish with a dollop of yogurt or crumbled feta.

Nutritional Information
Amount Per Serving:   Calories: 322 | Total Fat: 9g | Cholesterol: 22mg

Did you know … ? 
Carrots really are good for your eyes.  They won’t give you 20/20 vision, but the beta-carotene in carrots are converted by the body to vitamin A, which is an important nutrient for eye health.

Low back pain (LBP) has been estimated to affect approximately 30% of the adult population, and as many as 50% of those over the age of 65 years.

For those over the age of 65, a specific form of low back pain which can also produce lower extremity symptoms and significantly affect quality of life is lumbar spinal stenosis (LSS).  Patients with LSS typically have LBP and lower extremity symptoms.  Heaviness in the legs often makes standing or walking for long periods of time very difficult.  Sitting is a particularly relieving position.

Like many other conditions, the degree of spinal degeneration on x-rays has little correlation with the signs and symptoms experienced by the patient.  Therefore, x-rays are of little benefit when trying to categorize low back patients or determine their prognosis.  The use of physical/clinical examination and patient history is likely to be of great benefit when trying to place patients into the LSS diagnostic category.  A Clinical Prediction Rule (CPR) was recently developed to diagnose LSS once any problems of the vascular system were ruled out.

In diagnosing LSS, CPR uses a scoring system for patients:

• 60-70 years of age = 2 points
• > 70 years of age = 3 points
• Onset over 6 months prior = 1 point
• Relief with flexion (forward bending) = 2 points
• Relief with extension (backward bending) = -2 points
• Standing aggravates = 2 points
• Intermittent claudication (leg heaviness/weakness) symptoms = 1 point
• Urinary incontinence = 1 point

The higher the score, the more likely the patient has LSS. A total score of 7 or more signifies a higher likelihood that the patient is suffering from LSS.  Most importantly however, patients should receive a functional exam of the spine and lower extremity.

Patients with LSS experience leg symptoms during standing and walking which creates a backward extension of the low back.  In turn, the nerves are compressed where they exit between the lumbar vertebrae.  Relief is found with forward bending or sitting because it widens the space where the nerves leave the spine.  These patients are also found to have stiffness in their upper back and hip regions which can lead to further stresses in the low back area.

Management of patients with LSS would involve spinal traction/decompression to relieve the pressure on the nerves as they exit the spine.  Mobilizing/freeing up the upper back and hip region is needed to reduce any further backward stresses on the lumbar spine.  In addition to stretching the hip flexors, forward bending stretches of the low back are needed to relieve the compression on the lumbar area.  Lastly, core strengthening with emphasis on the front region is necessary to prevent backward stresses on the back.

If done correctly, patient function should improve, which will allow walking, enhanced quality of life and continued independence.

Source: Lumbar spinal stenosis: diagnosis and management of the aging spine, Manual Therapy 2011; 16(4): 308-17.

Basic pesto is made with basil, olive oil, pine nuts, and Parmesan cheese.
Toss with your favourite pasta.  Add diced tomatoes, chicken or shrimp!

Original Recipe Yield:  2 cups

Ingredients

• 3 cups packed fresh basil leaves
• 4 cloves garlic
• 3/4 cup grated Parmesan cheese
• 1/2 cup olive oil
• 1/4 cup pine nuts
• 1/2 cup chopped fresh parsley (optional)

Directions

1. Combine basil, garlic, Parmesan cheese, olive oil, and nuts in the bowl of a food processor or blender.  Blend to a smooth paste.  Add parsley if desired.

Nutritional Information

Amount Per Serving Calories: 96 | Total Fat: 9.2g | Cholesterol: 4mg

Did you know …? 
Olive oil helps digestion, making it easy for the body to assimilate various foods giving a boost to the whole metabolic process.  This in turn can turn the body capable to defend itself against viruses, bacteria and many diseases.  Olive oil is also one of the best allies in the fight against stomach ulcers.

It is unclear what factors might increase one’s risk in developing dementia or Alzheimer’s, which affects 13 percent of people over 65.  Generally, modern medicine has emphasized that what is good for the body is good for the brain.

A recent study at Dalhousie University which was published in the latest Neurology journal, has found that dementia could be related to a series of seemingly minor health complaints previously thought to be independent from the brain.

Out of 7000 subjects 65 years and older, over a 10-year period, researchers noted
that the presence of any minor health issue increased the subject’s risk of developing dementia. The study found that the more health problems that were apparent, the higher the chance of cognitive difficulties.  Although 18 percent of subjects with no health complaints still developed dementia, 30 percent of those with eight minor health complaints did also, and 40 percent with twelve complaints eventually suffered from dementia within the 10-year period.

Kenneth Rockwood who led the study summarizes that a single health problem doesn’t
increase one’s risk in developing Alzheimer’s, but the existence of many minor health complaints could cumulatively affect the brain.

Lead researcher at the University of California, Deborah Barnes, has said that a combination of lifestyle changes (eg. increasing physical activity, quitting smoking) could have a dramatic impact on the number of Alzheimer’s cases over time.  Barnes and her team measured the percentage of cases with each of seven risk factors:

1. Low level of education (19%)
2. Smoking (14%)
3. Physical inactivity (13%)
4. Depression (11%)
5. Mid-life hypertension (5%)
6. Obesity (2%)
7. Diabetes (2%)

When combined, these seven changeable risk factors contribute to as many as 17 million cases of Alzheimer’s worldwide.  The number of afflicted people is expected to more than triple by 2050 as the population ages.

Maintaining an overall healthy lifestyle could possibly reduce one’s risk of Alzheimer’s, not to mention make life more enjoyable.
 
Sources:  The Vancouver Sun July 20, 2011 and July 28, 2011

For a delicious, brain and body-fuelling beverage, mix a large spoonful of 100% organic cocoa powder with a bit of espresso, organic unsweetened soy milk and a dash of cinnamon.  For the more adventurous, also add a sprinkle of cayenne red pepper.   Enjoy in the morning (and sometimes again in the afternoon!) to make a drink not unlike what the ancient Aztecs used to make.   Get your pure cacao bean dose without the sugars and milk fat.   Get your protein from the soy milk, brain-enhancing (and blood sugar-stabilizing) cinnamon, a little brain-enhancing caffeine from the espresso, theobromine (plus more) from the chocolate, and a digestion, brain-enhancing, respiratory-enhancing kick from the cayenne pepper.  No sweeteners needed … they are overrated!

Did you know …? 
The Canadian Study of Health and Aging studied more than 6,000 people over the age of 65 and found that consuming coffee was a significant factor in reducing the risk of Alzheimer’s disease.

What is Reiki?

Reiki (pronounced “Ray-Kee”) is an energy healing practice which originated in Japan. Practitioners use the life-force energy or “ki” all around us and are able to pass it on to re-awaken the natural healing process in others by focusing the energy on the areas where it is most needed. Reiki is a combination of Japanese words, Rei “from the highest place” and Ki “energy”.

Reiki can be used for an overall feeling of well-being, as well as to treat such ailments as colds, headaches, stress and minor injuries.

What to Expect During a Treatment

Reiki physical treatments usually last about 60 minutes and are generally concentrated on the head and the affected areas. Practitioners follow the sensations in their hands that tell them which areas of the body have the most toxins at that time and focus the treatment on those areas. For some people 1- 3 treatments are enough to help them recover from a problem and for others a course of treatments lasting weeks or months is necessary, as Reiki works gently to enhance your own self-healing. Some people will continue to come for Reiki treatments on a regular basis for the relaxing renewal of energy that they experience.

During a treatment everyone feels something different. It is a very personal experience and there is no one particular feeling you should or shouldn’t experience. Just relax and enjoy the experience.

Reiki increases wellness at all levels, physical, emotional and spiritual. The results may be dramatic, or very subtle. Since healing can be occurring at the emotional level, physical symptoms may not change. Alternately, a change in symptoms should not be taken as a sign that you are “cured”. Always consult your medical practitioner concerning your health.

Please visit: http://bit.ly/burnabyhealing for the full history of Reiki.

Sources: http://www.jikidenreiki.co.uk, http://www.learnjikidenreiki.com

Ingredients

• 1/2 cup olive oil
• 1 tablespoon Dijon mustard
• 3 cloves garlic, minced
• 1 lemon, juiced
• 1 orange, juiced
• 1 teaspoon dried basil, or to taste
• 2 tablespoons white wine (optional)
• 30 tiger prawns, peeled and deveined

Directions

1. In a glass dish, mix together the olive oil, mustard, garlic, lemon juice, orange juice, basil and white wine.  Add the prawns, and stir to coat.  Cover, and let marinate for 1 hour.
2. Heat an outdoor grill to high heat.
3. Thread prawns onto skewers.  Grill for 3 to 5 minutes, turning once, until pink.
4. Delicious on skewers off of the barbeque as appetizers, or sauté in the marinade and enjoy with pasta.

Nutritional Information
Amount Per Serving Calories: 231 | Total Fat: 18.6g | Cholesterol: 89mg

There are many reasons why people volunteer.  If you can find the time, the benefits can be immeasurable – to you, your family, and especially, your community:

Connects you to others.  Volunteering helps you connect with your community, make new friends, broaden your support network and improve your social skills.  If you volunteer as a family, children can learn first-hand how to give back to their community and learn how to make a difference.

Good for your mind and body.  When you do good for others, you boost your confidence, esteem and satisfaction in life.  Volunteering can give you a sense of pride and identity.  It can help combat depression by offering regular contact with others instead of feeling isolated.  Volunteering has even been shown to reduce symptoms of chronic pain or heart disease.

Helps advance your career.  Volunteering allows you to practice workplace skills such as teamwork, communication, problem solving and organization.  You can gain experience in a new field and see if it is a career you’d like to pursue.

Brings fun and fulfillment.  Explore your hobbies or passions.  Escape the day-to-day grind.  Volunteering can be meaningful, interesting, relaxing and energizing!

Consider volunteering at local theatres, libraries, senior centres, youth organizations, historical centres, national parks or churches.  (If you are concerned about making a long-term commitment, try volunteering at a one-time charity run or local festival.)  You are donating your precious time, so be sure that you enjoy and benefit from your volunteering.  The position should be a good fit so it is important to communicate with the people with whom you’re working. 

• Ask questions.
• Know what is expected of you.
• Don’t be afraid to make a change.  Speak up if it isn’t what you expected.  Don’t force yourself into a bad fit.
• Enjoy yourself!

Anne and Eugene are volunteering as Medical Co-Directors
for Burnaby 2012 BC Seniors Games, August 21 – 25.

This year’s games are taking place August 16 – 20 in West Kootenay. 

Burnaby is looking for volunteers!
Find out more at:  www.tourismburnaby.com/volunteer

Use the freshest and ripest ingredients for the best flavor.
Serve with a loaf of crusty bread and enjoy!

Original Recipe Yield:  2 servings

Ingredients

• 4 large tomatoes (or canned tomato juice if you are pressed for time!)
• 1 avocado – peeled, pitted and diced
• 1/2 cup fresh corn kernels
• 2 tomatoes, diced
• 1/4 cup chopped fresh cilantro
• 1 tablespoon fresh lemon juice
• salt and pepper to taste

Directions

1. Using a juicer, extract the juice of the 4 large tomatoes.
2. In a medium bowl combine the tomato juice, avocado, corn, 2 diced tomatoes, cilantro, and lemon juice.  Season to taste with salt and pepper. Transfer to serving bowls.

Nutritional Information
Amount Per Serving  Calories: 289 | Total Fat: 16.2g | Cholesterol: 0mg

Did you know …?  Soup mogul Joseph Campbell came out with condensed tomato soup way back in 1897, a move that set the company on the road to wealth as well as further endearing the tomato to the general public.

The recovery of soft tissue (muscles, tendons or ligaments) injuries involves inflammation, regeneration, and remodelling.  The healing times of different injury types are mainly dependent on the blood supply of the specific injured tissue.  Delay in healing times of soft tissue injuries can be due to age, location of injury, delayed treatment, incorrect diagnosis, incorrect treatment, failure by patient to follow treatment plan, and poor communication.

The initial inflammatory phase (0-72 hours) is necessary for tissue repair but is usually excessive compared to the extent of the injury and results in increased pain, spasm, swelling, and eventually, prolonged healing.

The regeneration phase (48 hours-6 weeks) involves the production of collagen (connective/scar tissue) to repair the tear in the muscle, tendon, or ligament.  Different healing times are reflected by how much oxygen and other nutrients reach the injured tissues by the circulatory system.

The final remodelling phase (3 weeks-12 months) has the collagen shortening and maturing resulting in increased stiffness and strength.  Stretching during this period is beneficial in aligning the stresses and scar tissue in the desired direction for optimal healing. Any immobilization or lack of activity would lead to muscle atrophy, weakening of ligament attachments, cartilage changes in the joint surfaces, and bone loss.  Proprioceptive (joint position) training is beneficial during this time to retrain and activate the mechanoreceptors in the ligaments that were deactivated in the injury.

Muscle injuries range from delayed-onset muscle soreness, strains (3 degrees), contusions, and avulsions.  Since muscle has a rich blood supply, 85-95% of its original strength can be regained after 7-10 days.  A mild 1^st degree muscle strain can heal in 2-21 days.

Tendon injuries can be inflammatory, degenerative, or ruptured.  Since tendons have less blood supply than muscle, they tend to take longer to heal.  Therefore, a tear in the belly of a muscle heals faster than an injury to the musculotendinous junction.

Ligaments, which have a poor blood supply, take the longest to heal.  Ligaments regain 60-70% of their strength after 6 weeks and only 80% after 3 months.  Sprains to a ligament may take up to 2 weeks for a mild 1^st degree injury and 3 months for a moderate 2^nd degree problem.

In order to optimize the time for healing, control of the initial inflammatory phase with ice is required. Excessive inflammation leads to increased scarring/adhesions, continued pain, loss of function (flexibility, strength) and a tendency to be re-injured.  An accurate diagnosis and an early appropriate treatment plan are necessary for a prompt recovery.  Finally, progressive activities resembling your sport or activity along with balance training will impart the required stresses to the injured tissue to allow you to return to full function.

All soft tissue injuries have a time period required for recovery.  If there is pain past that point, one can be comforted that the tissue has been repaired and pain is more likely due to the nervous system and how our brain interprets and processes the pain and the injury. When evaluating an injury, functional testing and how the body moves are more important than pain in determining the level of recovery.  If you take the right actions, injury recovery can be shortened and chronic pain does not have to be an issue.

Healthy, hearty, summer-flavoured fare with a dose of Omega-3!

Original Recipe Yield:  4 servings

Ingredients

• 1 (16 ounce) package extra firm tofu
• 3 tablespoons olive oil
• 1 egg white
• 1 tablespoon barbeque sauce
• 1 cup all-purpose flour
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup barbeque sauce

Directions

1. Drain tofu, and slice into strips.  Place in a plastic bag or container, and freeze overnight.  This will give the tofu a meatier texture.  Thaw tofu strips, and blot with paper towels to dry.
2. Heat olive oil in a large skillet over medium heat.  In a small bowl, whisk together the egg white and 1 tablespoon of barbeque sauce.  Combine the flour, salt, and pepper in a separate bowl.  Dip the tofu slices into the egg mixture, then into the flour mixture, shaking off excess flour.  Fry in the hot oil for about 1 minute on each side, until golden brown.  Just fry enough at one time so they are not crowded.  Remove from the oil to paper towels to drain and cool.
3. Preheat the oven’s broiler.  Brush tofu slices with additional barbeque sauce, and allow to marinate while the broiler heats up.  Arrange them on a broiler pan, or wire rack set over a cookie sheet for best results.
4. Position the oven rack about 6 inches from the heat source.  Broil for 5 minutes on each side, or until browned and crisp, watching closely so as not to burn them.  Serve warm with the remaining barbeque sauce for dipping.

 
Footnotes
       Try a different sauce or coating, like teriyaki or enjoy just plain breading with salt & pepper.
 

 
The nutrition data for this recipe includes the full amount of the breading ingredients. The actual amount of the breading consumed will vary.
 
Nutritional Information
Amount Per Serving:  Calories: 404 | Total Fat: 17.2g | Cholesterol: 0mg

 
Did you know …?  Omega-3s have proven to achieve anti-inflammation goals and more safely than drugs such as ibuprofen, which can cause unwanted side effects such as gastritis.  Although fish is a primary source, tofu provides 14.4% of omega-3 fatty acids in just 4 ounces.

1. Pain is a warning sign telling us that something is wrong and should be addressed.   It shouldn’t be ignored (pushing the body past its limit), blocked (transcutaneous nerve stimulation, aka TENS), nor turned off (pain medications).  Ideally, the underlying cause is found and dealt with.
2. The severity of pain does not necessarily tell us how severe the injury is to the body because the evaluation of pain relies not only on the pain input from the damaged tissues but also on an unconscious process within our brain.
3. The brain’s evaluation of pain is dependent on our past experiences and does not reflect the real damage to the body.  Severe previous injuries will cause us to think subsequent injuries will be severe too.
4. All damage to the body does not necessarily result in pain.  It is up to the brain to process previous experiences and present input to evaluate if there is danger.
5. The brain has a virtual map of the body and determines where things hurt.  Pain may not necessarily be where the actual injury is, as seen with referred pain and phantom limb pain.
6. The pain will stop only when the brain is satisfied that enough is done to get the body out of danger.  This might mean moving away from danger or after extensive therapy.
7. The brain protects the vulnerable tissue by having your body move in a protective manner and can lead to the breakdown of other body parts.  By limping, injured tissues don’t get the good stresses that can lead to tissue recovery while excessive bad stresses are placed on the opposite, good side.
8. The brain’s protective mechanism can also lead to overreacting at the first sign of danger, resulting in many false alarms.
9. Pain causes the pathway to the brain to be “hypersensitive”, allowing pain to be perceived with minimal input.  These pathways can be easily triggered by pain or other stimuli and make it hard to determine the actual cause.  This is apparent in patients with chronic issues where time has allowed the tissue to heal but pain continues to persist.
10. Pain does not always mean there is any damage or danger to the body.

Pain is not necessarily determined by the severity of the injured tissue but relies heavily on interpretation from the brain.  Although pain should not be ignored, not all pain is a result of real tissue damage, nor necessarily catastrophic.  Sometimes pain is perpetuated by paying too much attention to it, causing the brain to magnify the problem.  If we understand how pain works, we don’t have to constantly be alarmed by it.

It is important to determine and correct the underlying cause of the problem instead of focussing on the symptom.  Pain may be from bad posture or body mechanics placing excessive stresses on healthy joints or soft tissues.  Unless the faulty posture or movements are corrected, the pain in the joint or muscle will persist.

Sources: Painful Yarns by G. Lorimer Moseley, Explain Pain by David Butler and G. Lorimer Moseley

See below for a lecture by Professor Lorimer Moseley from the University of South Australia. He presents a fascinating lecture on pain.

Pain. Is it all just in your mind?

Fresh, salty, sweet and tangy!

Original Recipe Yield:  6 servings

Ingredients

• ¾ cup halved, thinly sliced red onion
• 1 tablespoon fresh lime juice
• 1 ½ quarts seeded, cubed watermelon
• ¾ cup crumbled feta cheese
• ½ cup pitted black olive halves
• ½ cup chopped fresh mint
• 2 tablespoons olive oil

Directions

1. Place the onion slices in a small bowl with the lime juice.  The acid of the lime will mellow the flavor of the raw onion.  Let stand for 10 minutes.
2. In a large bowl, combine the watermelon cubes, feta cheese, black olives, onions with the lime juice, and mint.  Drizzle olive oil over it all, and toss to blend.  Dig in and be prepared for a pleasant surprise!

Nutritional Information

Amount Per Serving Calories: 157 | Total Fat: 10g | Cholesterol: 17mg

Did you know …?  Watermelons are 90% water (hence the name!) and a cup of it has only 48 calories.  They are rich in vitamin C and A, as well as potassium and lycopene.

Well, it was a wild ride all the way to Game 7, but in the end we couldn’t bring it home.  The fan support and enthusiasm was sensational, and we must give our boys in blue credit for working hard and persevering.     Perseverance is the key to success:

• Have a clear goal and relate it to your interests, needs and abilities.  Know why you want your goal and how you (and others) will benefit from it.  Be detailed, specific and positive.
• Know that you will achieve that goal with strategies and a timeline.  Break the goal into small steps and have resources that will help you accomplish each one.
• Be productive in your attitude and behaviours.  Don’t dwell in the past nor view yourself as a victim.  Be optimistic and reinforce the positive in others.
• Take a risk.  Don’t be afraid to make mistakes.
• Maintain a healthy lifestyle. 
• Practice imagery.  Imagine living your goal today.  Review your goal every morning, repeat the process at night.

Are you perseverant?
Rate yourself on a scale of one (low) to three (high) for each statement:

1. I believe in myself.
2. I have clear career goals.
3. I acknowledge my limitations.
4. I recover quickly from disappointment.
5. I have the stamina to persist.
6. My family and friends support me in my pursuit of goals.
7. I can adapt to change.
8. I focus and complete projects.
9. My goals are consistent with my purpose and values.
10. I can take unpopular actions when I believe I’m right.

Add your score.  The higher your score, the more perseverant you are.

Enjoy barbeque season with these tasty kebabs.
Serve with fresh pitas, chopped onion and sour cream to tame the heat!

Original Recipe Yield:  4 servings

Ingredients

• 2 tablespoons beef bouillon granules
• 2 tablespoons water
• 3 cloves garlic, minced
• 2 teaspoons cayenne pepper
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 1 1/2 pounds beef sirloin, cut into 1/2-inch cubes
• 10 wooden skewers, soaked in water for 1 hour
• 2 tablespoons vegetable oil

Directions

1. Dissolve bouillon in water. Stir in the garlic, cayenne pepper, salt, and black pepper. Toss the meat in the marinade, cover, and marinate in the refrigerator for at least 2 hours.
2. Preheat a grill for high heat.
3. Skewer the beef cubes, using 6 to 8 pieces per skewer. Pour the oil onto a plate, and roll the skewers in it to coat them on all sides.
4. Grill the skewers, turning frequently, until the beef has turned light pink, 12 to 15 minutes.

Nutritional Information
Amount Per Serving Calories: 327 | Total Fat: 21.6g | Cholesterol: 91mg

Did you know …?  The Sedins are one of five pairs of twins to play in the NHL. 
(Joel & Henrik Lundqvist, Chris & Peter Ferraro, Rich & Ron Sutter, Peter & Patrik Sundstrom)

Dr. Eugene Lee and Dr. Anne Maylin-Lee, have been appointed as Director and Vice Director of Medical Services.

See the full Burnaby Newsleader article here:
http://www.bclocalnews.com/greater_vancouver/burnabynewsleader/news/122958988.html

Although the weather is not really cooperating and hockey is still on (Go Canucks!), warm months and fresh produce are around the corner.  Not only are local fruit and vegetables cheaper to buy, they are tastier, easy to prepare and help build a sustainable community food system.

Local farmers’ markets usually offer a wide variety of locally-grown, seasonal foods, and give you the chance to talk to the people who are actually producing them. 

• New Westminster’s Royal City Farmers Market is returning to Tipperary Park (at 4^th and Royal) starting June 9^th.  It will run every Thursday from 3:00 to 7:00pm until October 6^th.
• Burnaby Farmers’ Market is now open and has moved from City Hall to Burnaby Village Museum (6501 Deer Lake Avenue, Carousel Meadow), every Saturday from 9:00am to 2:00pm until the end of October.
• Don’t forget your own shopping bags!

June will bring cauliflower, Chinese vegetables, corn, cilantro, thyme, rosemary, radishes, spinach and zucchini, not to mention gooseberries, saskatoons, cherries and strawberries.

Ingredients

• 4 cups (1 L) thinly sliced radishes
• 1/2 tsp (2 mL) salt
• 2 tbsp (25 mL) rice vinegar
• 1 tsp (5 mL) granulated sugar
• 1 tsp (5 mL) sesame oil
• 1 (green part only) green onion, sliced

Preparation:

1. In bowl, toss radishes, salt, let stand for 15 minutes.
2. Drain and squeeze out liquid.
3. Add vinegar, sugar, sesame oil and green onion.
4. Toss to combine.

 
Nutritional Info:
Amount per Serving:  Calories:  39 | Total Fat:  2g | Cholesterol:  0mg | Sodium:  171g 

From Canadian Living magazine, July 2007
 

 
Did you know …?  Radishes are a member of the same family as broccoli and cauliflower.  They’re also full of fiber, and one cup of radishes contains as much potassium as a banana.

May is Arthritis Awareness Month

Arthritis literally means joint inflammation.  It is not a single disease, but refers to a group of more than 100 rheumatic diseases and other conditions that can cause pain, stiffness and swelling in the joints.

The most common type of arthritis is osteoarthritis, also known as degenerative arthritis, which can affect people of any age, men and women equally.  3 million Canadians (1 in 10) suffer from osteoarthritis, and it often develops after the age of 45, but can occur in people of any age, including children.  Factors which may increase the risk of developing osteoarthritis are hereditary, excessive weight and joint injury.

Osteoarthritis usually does not involve inflammation, and commonly affects weight-bearing joints (hips, knees, feet, spine) as well as finger joints and the base of the thumb.  Other joints are at risk if they have been injured or put under unusual stress.

Almost two-thirds of Canadians struggling with arthritis believe that physical activity will make their symptoms worse.  On the contrary, physical activity can actually help you to manage your arthritis symptoms.  There are also many other health benefits:  making everyday activities easier, improving sleep as well as balance, and helping with weight management.  For every 1 pound lost, there is a 4-pound decrease in pressure on each knee.

Regular, moderate exercise can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain.  Physical activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain.

If you are beginning a new exercise regime, start slow and make it fun.  Walk in the pool or around the block, try a yoga class, or pitch and putt in Stanley Park.  Talk to your doctor before you begin and decide what will work best for you.

Colourful, fragrant rice which can be pressed into a small, lightly-oiled bowl, inverted and unmolded onto a decorative serving plate, then garnished with fresh cilantro and slices of lime and tomato. 

Original Recipe Yield: 6 servings

Ingredients

• 1 tablespoon vegetable oil
• 1 1/2 cups basmati rice
• 1 (14 ounce) can coconut milk
• 1 1/4 (14 ounce) cans chicken or vegetable stock
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 pinch crushed red pepper flakes
• 1 teaspoon salt
• 1/4 teaspoon ground turmeric
• 1 bay leaf
• 1/2 cup raisins
• 3/4 cup cashew halves

Directions

1. Heat oil in a large pot over medium-high heat.
2. Stir in rice, and cook for 2 minutes.  
3. Pour in the coconut milk, stock, cumin, coriander, red pepper flakes, salt, turmeric, bay leaf, raisins, and cashew halves.  
4. Bring to a boil, then cover, and reduce heat to low.   
5. Cook until rice is tender, about 20 minutes.

 
Nutritional Information
Amount Per Serving:   Calories: 297 | Total Fat: 24.5g | Cholesterol: 2mg

Did you know …?  Turmeric is a spice containing 95% curcumin and was historically used as an anti-inflammatory in the treatment of arthritis.

Recent studies show that long periods of sitting cause serious physiological responses that are related to chronic disease and premature death. The average Canadian is immobile 9.5 hours a day. People who stood up frequently were found to be fitter, leaner and with smaller waistlines. And it was how often they stood that mattered, not for how long.

Dr. Mark Tremblay, director of the Children’s Hospital of Eastern Ontario Research Institute in Ottawa puts it simply: “You sit down, your body stops working.” Even hitting the gym each day doesn’t necessarily fight the effects of prolonged sitting. “An hour of exercise is only 1/24th of your day.”

Standing up frequently keeps blood flowing to your head. It can improve circulation, muscle tone and vitality. Like smoking, there is the beginning of a movement to make changes in schools, workplaces and at home:

• Take more short breaks to stand and stretch.
• Conduct meetings standing up or if possible, walking.
• Stand when talking on the telephone.
• Considering a standing station instead of sitting at a desk.
• Arrange your office so things aren’t within arm’s reach.
• Read standing up (you will remember more!).

Stamp out sitting and stand up!
 

 
Adapted from Denise Ryan, Vancouver Sun, March 21, 2011 and http://www.terrysmall.com/.

Celebrate Cinco de Mayo and serve with tortilla chips!

Ingredients

• 1 (15 ounce) can black-eyed peas
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can whole kernel corn, drained
• 1/2 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1 (4 ounce) can diced jalapeno peppers
• 1 (14.5 ounce) can diced tomatoes, drained
• 1 cup Italian-style salad dressing
• 1 clove minced garlic

Directions

1. In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes.  Season with Italian-style salad dressing and garlic; mix well. Cover, and refrigerate overnight to blend flavors.

Nutritional Information
Amount Per Serving Calories: 155 | Total Fat: 6.4g | Cholesterol: 0mg

Did you know …?  Cinco de Mayo (“the fifth of May”) sees limited significance in Mexico, and is actually acknowledged mostly in the United States as a celebration of Mexican heritage and pride.  It was originally to commemorate the Mexican army’s unlikely victory over French forces on May 5, 1862.

Congratulations to everyone who participated in the Sun Run this year.

Everyone on our team did an outstanding job!  We are proud of our team (age range from 18 – 77!) for placing 10^th out of 74 teams in the Health & Medical category. 

2011 Sun Run Team

We hope you enjoyed the race under sunny skies and are looking forward to joining us next year on April 15^th, 2012!

妙手回春

妙    MIAO – magic (clever, healing)

手    SHOU – hands

回    HUI – restore

春    CHUN – spring (youth & health)

This ancient Chinese proverb is an honour bestowed upon a medical professional with considerable skills.

Hands that heal can bring us back to youthful health!

Spring is a time of refreshing and reviving all facets of your life.  The days are longer and drier for outdoor activities and exercise.  Fresh produce is becoming more local and less travelled.  It is also time for the annual “spring cleaning”!

Having too much clutter can lead to stress, depression, asthma and obesity.  80% of Canadians are disorganized, both at home and at the workplace.

Keep your life fresh, healthy and organized to shake off that winter sleep and bounce into spring!  A visit to your favourite health care practitioner may be part of your spring rejuvenation after a winter of inactivity and hibernation.

An elegant yet easy side dish!

Original Recipe Yield:  4 servings

Ingredients

• 1/2 pound prosciutto, sliced
• 1/2 (8 ounce) package Neufchatel cheese, softened
  (Any plain or spiced cream cheese can be substituted)
• 12 spears fresh asparagus, trimmed

Directions

1. Preheat oven to 450 degrees F (230 degrees C).
2. Blanch the asparagus and immediately cool in ice water.
3. Spread prosciutto slices with Neufchatel cheese. Wrap slices around 2 or 3 asparagus spears. Arrange wrapped spears in a single layer on a medium baking sheet.
4. Bake 15 minutes in the preheated oven, until asparagus is tender.

Nutritional Information
Amount Per Serving:   Calories: 292 | Total Fat: 24.6g | Cholesterol: 71mg

Did you know …? Asparagus is a useful “companion plant” for tomatoes. The tomato plant repels the asparagus beetle.  In return, asparagus repels some harmful root nematodes that affect tomato plants.

People arrive at our office presenting with a variety of painful – or in some way problematic – body parts.  We use a detailed history and physical examination to properly diagnose and treat both the current and the underlying cause.

When investigating neck pain or stiffness, we look at our modern postures, which can lead to a tight chest and weak upper back.  Assessment of a person with chronic low back pain must include measuring for tight hip flexors, weak buttock, stiff upper back, and weak “core” muscles (lower abdominals, pelvic floor and paraspinals).  In considering knee pain, we keep in mind that the knee is located mid-way through a weight-bearing extremity and thus is vulnerable to (biomechanical) faults located both above and below the knee itself.  Therefore, the hip, ankle and foot must be assessed as well.

Pain comes from a singular traumatic event or repetitive irritation and results in inflammation.  Inflammation’s 4 characteristics are:  pain, redness, swelling and heat, and its presence results in adhesions that cause local stiffening.  Treatment to correct a painful body part requires decreasing the inflammation locally, and correcting the local and surrounding mechanics as well.

Most treatments include a combination of spinal manipulation, myofascial release – to break up the adhesions caused by inflammation, and exercises – to restore flexibility, muscle strength and endurance along with coordinated muscle recruitment because muscles “shut down” following an injury.  Therefore, new injuries often happen because prior injuries have not been fully rehabilitated as the underlying cause has not been considered.  (Runners with prior injuries have an 80% likelihood of suffering a new injury, because of incomplete correction of the original problem.)  Remember, it’s all connected!

Enjoy for breakfast … or afternoon tea!
Published in USA WEEKEND 2006 by columnist Pam Anderson

Original Recipe Yield:  8 scones

Ingredients

• 2 cups all-purpose flour (OR 1 ½ cups whole wheat flour + ¼ cup ground flax seeds + ¼ cup wheat germ)
• 1/3 cup sugar
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon salt
• 8 tablespoons unsalted butter, frozen
• 1/2 cup raisins (OR chocolate chips)
• 1/2 cup sour cream (OR plain yogurt)
• 1 large egg

Directions  (Mix by hand or food processor!)

1. Adjust oven rack to lower-middle position and preheat oven to 400 degrees.
2. In a medium bowl, mix flour, 1/3 cup sugar, baking powder, baking soda and salt. Grate butter into flour mixture on the large holes of a box grater; use your fingers to work in butter (mixture should resemble coarse meal), then stir in raisins.
3. In a small bowl, whisk sour cream and egg until smooth.
4. Using a fork, stir sour cream mixture into flour mixture until large dough clumps form. Use your hands to press the dough against the bowl into a ball. (The dough will be sticky in places, and there may not seem to be enough liquid at first, but as you press, the dough will come together.)
5. Place on a lightly floured surface and pat into a 7- to 8-inch circle about 3/4-inch thick. Sprinkle with remaining 1 tsp. of sugar. Use a sharp knife to cut into 8 triangles; place on a cookie sheet (preferably lined with parchment paper), about 1 inch apart. Bake until golden, about 15 to 17 minutes. Cool for 5 minutes and serve warm or at room temperature.

Footnotes

Cranberry-Orange Scones:

Follow the recipe for Simple Scones, adding a generous teaspoon of finely grated orange rind (zest) to the dry ingredients and substituting dried cranberries for the raisins.

Lemon-Blueberry Scones:

Add a generous teaspoon of finely grated lemon rind (zest) to the dry ingredients and substitute dried blueberries for the raisins.

Cherry-Almond Scones:

Add 1/2 tsp. almond extract to the sour cream mixture and substitute dried cherries for the raisins.

Savoury Scones:

            Add ham, cheese and green onions with the wet ingredients.
 
Nutritional Information
Amount Per Serving : Calories: 319 | Total Fat: 15.5g | Cholesterol: 63mg
 
Did you know … ?  Scones became the oven-baked, well-leavened treats of today when baking powder became available to the masses.  In the late 1800s, August Oetker, a German pharmacist, popularized baking powder when he sold his own mixture to housewives.  He started mass-producing baking powder in 1898 and patented his technique in 1903.

Feeling the End-of-Winter Blahs?  Tired of the rain?  Stuck in a rut?  Try something new!  Start simply to shake things up:  wake up 15 minutes earlier and enjoy a hearty breakfast.  Get off the Sky Train one stop early and walk home.  Cook a dinner with farro and pancetta.  Take a class.  Join a Sun Run team!

People who try a variety of experiences are more likely to retain positive emotions and minimize negatives ones than people who have fewer experiences.  This is according to a Winston-Salem State University psychologist who studied people’s event memories and diaries.  Studies at the University of North Carolina Chapel Hill suggest that the optimal ratio of positive to negative emotion is above 3 to 1.  Once the ratio sinks to 1 to 1, it brings in the possibility of disorders such as anxiety and depression.  If there is one thing you do that makes you happy, then try another! 

Every time you learn something new your brain makes a new connection.  Learning increases blood flow and activity in the brain.  If you go for long periods without learning something new, you start to lose some of the connections in the brain and you may struggle more with memory and learning.

In a study at the University of California involving two groups of rats, it was discovered that new learning actually increased brain density and weight.  Rats that were challenged and forced to learn new information in order to be fed had heavier brains than the idle, challenge-less rats.  So start learning and put some weight on your brain!

Excerpts from:      Change Your Brain, Change Your Life, Daniel G. Amen, MD
www.time.com Health and Happiness:  Try New Things

“Never be afraid to try something new. 
Remember, amateurs built the ark; professionals built the Titanic.”
~Author Unknown