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.

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

Farro is a delicious alternative to rice or pasta. 
Try it (something new!) in this Tuscan-inspired soup.

Ingredients

• 1 1/8 cups uncooked whole cereal farro grain or pearl barley
• 4 ounces pancetta or deli ham, chopped
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme leaves, crushed
• 4 cups chicken broth
• 2 medium plum tomatoes, chopped
• 1 tablespoon chopped fresh basil leaves
• 1/4 teaspoon ground black pepper
• Parmesan cheese (optional)

Directions

1. Place the farro in a large bowl.  Add water to cover and let soak for 1 hour.  Drain the farro in a strainer.
2. Place the farro and 8 cups of water in a 6-quart saucepot and heat over medium-high heat to a boil. Reduce the heat to low.  Cover and cook for 30 minutes.  Drain and set aside.
3. Add the pancetta, onion, garlic and thyme to the saucepot and cook over medium heat for 10 minutes or until the pancetta is well browned.  Add the farro, broth, tomatoes, basil and black pepper and heat to a boil.  Reduce the heat to low.  Cook for 10 minutes.  Top with parmesan cheese, if desired.

 
Did you know …?  Farro is an ancient wheat form that is still a traditional ingredient in Italy, namely Tuscany and Umbria.
 

 
Nutritional Information:
Amount Per Serving  Calories: 218 | Total Fat: 10g | Cholesterol: 17mg

Mama always told us to “sit up straight!”, but little did she know it puts unnecessary strain on our backs, contributing to lower back pain.  Research finds that the best sitting position is leaning back, at about 135 degrees.

In a study at a hospital in Aberdeen, Scotland, volunteers with healthy backs assumed three different sitting positions:  slouching, where the body is hunched forward as if leaning over a desk, an upright 90-degree sitting position, and finally, a “relaxed” position leaning back at 135 degrees while feet remained on the floor.

Disc movement was most pronounced with the 90-degree upright sitting posture.  Spinal disc movement occurs when weight-bearing strain is placed on the spine, causing the disc to move out of place.  It was least pronounced with the 135-degree posture.

Slouching reduced spinal disc height, which reveals a high rate of wear and tear on the lowest two spinal levels.  Researchers concluded that the 135-degree position was best for backs and how people should sit as often as possible.

Rishi Loatey of the British Chiropractic Association said, “One in three people suffer from lower back pain and to sit for long periods of time certainly contributes to this, as our bodies are not designed to be so sedentary.”

Radiological Society of North America (November 27, 2006).  Aching Back?  Sitting Up Straight Could Be The Culprit.  www.sciencedaily.com.

A meal in itself!  Good fat (olive oil), green vegetables (broccoli), whole grains (quinoa),
and protein (chick peas) … It’s also vegan!

Yield:  4 servings

 Ingredients

• ½ cup uncooked quinoa
• 1 cup water
• 1 (15 ounce) can chick peas, drained
• ¾ cup chopped broccoli (raw or slightly steamed – as you wish!)
• 1 clove garlic, minced, or to taste
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried tarragon
• 2 teaspoons coarse-grain mustard
• 1 ½ tablespoons extra virgin olive oil
• salt and black pepper to taste

Directions

1. Bring the quinoa and water to a boil in a small saucepan over high heat.  Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes.
2. Scrape the cooked quinoa into a mixing bowl.  Add the chick peas, broccoli, garlic, lemon juice, tarragon, mustard, and olive oil.  Stir until evenly mixed.  Season to taste with salt and black pepper before serving.

 
Nutritional Information
Amount Per Serving:  Calories: 264 | Total Fat: 12.3g | Cholesterol: 0mg

 
Did you know …?  Along with goodness like protein and fibre, quinoa is packed with calcium and other minerals.  Aside from strengthening your bones, calcium can ease insomnia and is very helpful in regulating the passage of nutrients through cell walls.

Lumbar disc herniation is a displacement of disc material which then presses on nerves.  The occurrence of disc herniations is rare (1 – 5%) compared to mechanical low back pain.  Symptoms of disc herniation include:  leg pain, numbness, tingling, weakness, or increased symptoms with coughing, sneezing or straining.  It’s found mainly among people age 30 to 50 with a predominance among males (2:1).  Risk factors for disc herniation include smoking (3x), weight bearing sports, and certain work activities (repetitive lifting).  Disc injuries occur from lifting, bending and twisting.  There is recent evidence that there is a genetic predisposition and it may have more of an influence on disc herniations than physical load.  Improvements are usually seen in most disc patients after conservative (non-surgical) care:  soft tissue therapy, spinal manipulation, traction, electrotherapy, exercises, rest, ice and medication.  Only 10% of people will continue to have significant pain after 6 weeks and may require surgery.

Approximately 25% of people under 60 will have a disc herniation (seen on MRI) without any symptoms.  Hence, all leg discomfort (sciatica) is not caused by disc herniations and can be attributed to other sources.  Similarly, all disc herniations found by imaging (CT, MRI) are not necessarily what is creating your leg symptoms.  Therefore, it is best to be thoroughly examined in order to determine the exact cause of your symptoms in order to formulate the appropriate treatment plan for your low back injury.

Studies (Nachemson, 1964 and Wilke et al, 1999) measured lumbar intervertebral disc pressures during different postures and activities.  Lying down puts considerably less (1/5) pressure on one’s disc compared to standing.  Leaning forward while sitting or standing substantially increases disc pressure.  Lifting with knees bent and a straight back produces less pressure than lifting with your legs straight in a bent over posture.  Holding a load close to your body also reduces pressure on the discs.

If you want to decrease unwanted pressure on your discs in your low back, prudent use of different postures will be important.  If you are diagnosed with a lumbar disc injury, certain postures (laying vs. standing or sitting) will usually be recommended while others should definitely be avoided.

Intradiscal Pressure Values for Different Positions and Exercises
Position Pressure (MPa)

New In Vivo Measurements of Pressures in the Intervertebral Disc in Daily Life
SPINE Volume 24, Number 8, 1999, pp 755–762

Roasted eggplant dip that is easy, delicious and healthy!
Enjoy on pita bread or with raw veggies.

Ingredients

• 1 eggplant
• 1/4 cup lemon juice
• 1/4 cup tahini
• 2 tablespoons sesame seeds
• 2 cloves garlic, minced
• salt and pepper to taste
• 1 1/2 tablespoons olive oil

Directions:

1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.
2. Place eggplant on baking sheet, and make holes in the skin with a fork. Roast it for 30 to 40 minutes, turning occasionally, or until soft. Remove from oven, and place into a large bowl of cold water. Remove from water, and peel skin off.
3. Place eggplant, lemon juice, tahini, sesame seeds, and garlic in an electric blender, and puree. Season with salt and pepper to taste. Transfer eggplant mixture to a medium size mixing bowl, and slowly mix in olive oil. Refrigerate for 3 hours before serving.

Nutritional Information
Amount Per Serving Calories: 66 | Total Fat: 5.2g | Cholesterol: 0mg

Approximately 80% of Canadians will experience low back pain in their lifetime.  90% of back pain is “mechanical” in nature and will improve within 4 to 12 weeks.  Mechanical low back pain is typically aggravated and relieved by specific positions and activities.  Pain may refer to the buttocks or thighs.  Although this form of back pain is self-resolving, it is recurrent in nature and may lead to functional limitations and a decreased quality of life.  Chiropractic treatment for back pain patients reduces the duration of symptoms, and results in an early return to work and normal activities.

Pain in the low back can come from muscles, joints, discs, and nerves.  Chiropractors are trained to assess, diagnose and treat various causes of low back pain as well as identify red flags that require appropriate referral for further intervention.  Studies have shown that chiropractic care and spinal manipulation provide greater benefits for acute and chronic low back pain than other forms of conservative therapy.  In addition, significant clinical benefits are seen when spinal manipulation is combined with exercise.

Chronic back pain is associated with low self-reported health, greater height, physical labour, stress and an age between 45 and 64 years in men.  For women, inactivity, stress and a history of psychological trauma is associated with chronic back pain.  If you are experiencing back pain currently or have had problems in the past, your chiropractor can investigate the root cause of your chronic back pain.  Our goal will be to improve your quality of life and prevent any future complications of recurring episodes of low back pain.

Most store-bought granola is high in fat and calories.  By making your own, you can control the fat content and boost the goodness with nuts and seeds.  Use it for everything from a healthy snack to a topping for yogurt or a baked apple.

Preparation time 10 minutes      ♦      Baking Time 30 minutes     ♦      Makes 6 cups (1.5 L)

Ingredients:

• 4 cups ( 1 L) rolled oats
• 2 cups ( 500 mL) mixed nuts and seeds, such as slivered almonds, coarsely chopped walnuts, pumpkin seeds, sunflower seeds and sesame seeds
• 1 tsp ( 5 mL) cinnamon
• 1/2 tsp ( 2 mL) nutmeg
• 1/2 cup ( 125 mL) warm water
• 1/2 cup ( 125 mL) pure maple syrup
• 1/2 tsp ( 2 mL) vanilla
• 1 cup ( 250 mL) mix of raisins, chopped dried apricots and dates

Directions:

Preheat oven to 300F (150C).  Lightly oil 2 large cookie sheets.  In a large bowl, stir oats with nuts, seeds and spices.  In a small bowl, stir warm water with syrup and vanilla.  While stirring, gradually pour into oat mixture.  Stir to evenly coat.  Spread out on oiled pans.  Bake in centre of 300F (150C) oven.  Stir every 10 minutes to prevent burning, until granola is crumbly and golden – about 30 minutes.  Remove from oven and immediately stir in raisin mixture. 
When cool, store in an airtight container for up to 5 days at room temperature or up to 1 month in the refrigerator.

Nutritional Information per 1/4 cup (50 mL):
137 calories | 4.6 g protein | 6.3 g fat | 17.4 g carbohydrates | 2.7 g fibre
1.6 mg iron | 26 mg calcium | 4 mg sodium

Did you know …? 
People who eat more oats are less likely to develop heart disease.  Furthermore, lignan, a type of phytochemical especially abundant in oats, has been linked to decreased risk of breast cancer and colon cancer.

Published by Chatelaine on 7/1/2001

Did you know …?  60-80% of the population will experience at least one back pain episode in their lifetime.  Occupational back pain is the most common and costly work-related injury.

65% of the population will experience neck pain at some point in their lifetime. This could be related to a history of whiplash injury, headache, depression, cardiovascular disease, digestive disorders and cigarette smoking.

The most common type of headache, tension, could occur in 40-80% of the population in any given year. Chiropractic care can help reduce the intensity and frequency of headaches and has been found to have fewer side-effects than medication.

Outside of “the Big Three” (back, neck, headaches), chiropractors are also able to manage your:

• Jaw and face pain
• Sciatica
• Shoulder, elbow, wrist, and hand pain
• Hip, knee, ankle, and foot pain
• Pain, numbness, or tingling of the arms or legs
• Injuries due to sports, automobile accidents, and work accidents
• Both acute and chronic pain

The goal of chiropractic treatment is to reduce pain and disability with the earliest possible return to work and normal activity.

Ingredients

• 2 pounds smoked sausage, cut into 1 inch slices
• 3 (15 ounce) cans black beans, rinsed and drained
• 1 1/2 cups chopped onion
• 1 1/2 cups chopped celery
• 1 1/2 cups chopped green pepper
• 1 cup water
• 1 (8 ounce) can tomato sauce
• 4 cloves garlic, minced
• 2 teaspoons dried thyme
• 1 teaspoon chicken bouillon granules
• 1 teaspoon white pepper
• 1/4 teaspoon cayenne pepper
• 2 bay leaves

Directions

1. Place a large skillet over medium heat, and add sausage.  Cook, stirring, until sausage is browned, about 5 minutes.  Drain fat, and transfer sausage to slow cooker.
2. Stir the black beans, onion, celery, green pepper, water, tomato sauce, garlic, thyme, bouillon granules, white pepper, cayenne pepper, and bay leaves into the sausage in the slow cooker.  Cover, and cook on low until vegetables are tender, about 6 hours.  Remove bay leaves before serving.

Nutritional Information
Amount Per Serving  Calories: 380 | Total Fat: 29g | Cholesterol: 62mg

It’s December 2010, how was the year for you?
Another grey hair, an extra pound or two?

12 months in a flash, it all goes by so fast.
Seems like long ago, but these are from the recent past:

The Olympics were grand and set a special tone
in balmy Vancouver, the podium we did own.

The Colts fell to the Saints and Drew Brees
NBC wants a time change; Conan disagrees.

Mickelson was the Master, and the World Cup was Spain’s.
Tiger?  Not so good, must have too much on his brain.

Into the Gulf of Mexico, oil spilled and gushed.
Prince William asked Kate; she said “yes” and blushed.

Upstream swam the most sockeye in a hundred years,
while Mayor Gregor opened bike lanes for changing gears.

Full-body scanners have some travellers in a funk.
“You can frisk me instead.  But don’t touch my junk.”

We got Bieber-fever, and were re-introduced to Betty White.
We heard Bill Vander Zalm say that HST ain’t right.

Goodbye Premier Campbell, farewell Carol James.
And may Henrik lead the Canucks to winning all their games.

After that review, we’ve just one more thing to share:
Thank you for seeing us for your chiropractic care!

Have a safe and happy holiday
and all the best for 2011!

La Viglia di Natale

On December 24, Italian families all over the world gather together for La Viglia di Natale – the Christmas vigil – where fish is on the menu instead of meat.  Also called The Feast of the Seven Fishes, the ritual of La Viglia has been handed down from generation to generation over the centuries.

 Cioppino

A wonderful seafood stew!  Serve with warm, crusty bread for sopping up the delicious broth.

Ingredients

• 1/4 cup olive oil
• 2 onions, chopped
• 2 cloves garlic, minced
• 1 bunch fresh parsley, chopped
• 2 (14.5 ounce) cans stewed tomatoes
• 2 (14.5 ounce) cans chicken broth
• 2 bay leaves
• 1 tablespoon dried basil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1 cup water
• 1 1/2 cups white wine
• 1 1/2 pounds large shrimp – peeled and deveined
• 1 1/2 pounds bay scallops
• 18 small clams
• 18 mussels, cleaned and debearded
• 1 1/2 cups crabmeat
• 1 1/2 pounds cod fillets, cubed (optional)

Directions

1. Over medium-low heat in a large stockpot, add onions, garlic and parsley to olive oil.  Cook slowly, stirring occasionally until onions are soft.
2. Add tomatoes to the pot (break them into chunks as you add them).  Add chicken broth, bay leaves, basil, thyme, oregano, water and wine. Mix well.  Cover and simmer 30 minutes.
3. Stir in the shrimp, scallops, clams, mussels and crabmeat.  Stir in fish, if desired. Bring to boil. Lower heat, cover and simmer 5 to 7 minutes until clams open.  Ladle soup into bowls and serve with warm, crusty bread!

Nutritional Information
Amount Per Serving  Calories: 315 | Total Fat: 12.9g | Cholesterol: 163mg

Did you know … ?  Cioppino was developed in the late 1800s by Italian fishermen living in San Francisco, made by chopping up various leftovers of the day’s catch.

Every year at this time it can be such a task to stick to your fitness and diet regime. Holiday parties, rich foods, visiting relatives and snow can all interrupt and cause problems with how hard you’ve worked all year! But if you plan and prepare, you can make sure the holidays don’t knock you off your treadmill or add those festive pounds.

Research before you go out of town to determine your workout options.  Is there an affiliated gym nearby?  A good running route?  Find out through family members you’re staying with or the hotel concierge.

Stay consistent but be flexible.  Try to stick to your schedule, but if you miss your 6am yoga class because of a late night, don’t worry about it.  Fit something in later that day, like a long walk and some relaxing stretches.

Make it a family affair.  Go skating, build a snowman, play football, walk around the neighbourhood to look at holiday decorations.

Exercise whenever, wherever you can.  Power shop, chop down your Christmas tree, shovel the walk!

Eat before you go.  Never attend a holiday party on an empty stomach.  Don’t skip a meal to save up calories that you will indulge in later.  Have a nutritious snack before going to a party, like a cup of yogurt, a handful of almonds, or half an apple with half a tablespoon of peanut butter on it.

Try to do everything you can to remain active and eat healthily but without depriving yourself of all the fun.  Moderation is the key.  Enjoy!

Choose kale with small leaves as they will be more tender and offer a sweeter taste.

Serves 6

Ingredients

Salad:
2 12-oz. bunches kale, stems removed, leaves cut into thin strips or chiffonade
2 Tbs. olive oil
1 Tbs. apple cider vinegar
1 1/2 tsp. salt, divided
1 cup whole pecans
1/4 cup pure maple syrup
2 Tbs. canola oil
1/4 tsp. cayenne pepper
1 medium turnip, peeled and grated (1 cup)
1/2 medium rutabaga, peeled and grated (1 cup)
1 medium carrot, grated (1/2 cup)
2 green onions, cut thin on diagonal

Dressing:
2 Tbs. lemon juice
1 Tbs. grated lemon zest
1 Tbs. olive oil
1 Tbs. low-sodium soy sauce
2 tsp. honey

 
Directions:

1. To make Salad: Place kale in large bowl, and pour olive oil, vinegar, and 1 tsp. salt over top. Gently massage mixture into kale about 2 to 3 minutes by hand, or until kale starts to wilt.
Let rest 30 minutes.

2. Preheat oven to 375°F. Line baking sheet with parchment paper. Toss together pecans, maple syrup, canola oil, remaining 1/2 tsp. salt, and cayenne in medium bowl. Spread nut mixture in single layer on prepared baking sheet; bake 8 to 10 minutes, or until pecans are brown and fragrant, stirring frequently. Cool in pan.

3. To make Dressing: Whisk together lemon juice, lemon zest, oil, soy sauce, and agave nectar in bowl. Season with salt and pepper, if desired.

4. Stir turnip, rutabaga, carrot, and green onions into kale mixture. Toss with Dressing. Garnish with pecans.
 
Nutritional Information
Per 1 cup serving : Calories: 321, Protein: 5g, Total fat: 24g, Saturated fat: 2g, Carbs: 27g, Sodium: 732mg, Fiber: 5g, Sugars: 14g
 
Did you know … ? Three servings of dark green leafy vegetables a day can slow mental decline that comes with age. Kale and other green leafy vegetables can slow this decline by up to 40%! This decrease has been compared to reversing age by about 5 years. A great vegetable that makes you function as if you are 5 years younger – what could be better?

The Secret to Long Life …

“Red meat and gin.”
~ Julia Child (1912 – 2004), on what her longevity is attributed to.

Most of us would like to live a long and happy life. It’s really not a secret anymore. We’ve seen the studies, know what’s good for us, and although it seems trite, there are some certain ways to keep the fountain of youth flowing:

Put Family First. Strong and happy family ties relieve your body of the stresses of life, and stress is one of the biggest reasons for a shorter life. And because family ties also mean some nagging and annoyances, you may have to just keep your mouth shut and swallow your pride.

Be Physically Active. Play with the kids. Walk. Better yet, run. People who run 40 minutes a day or more can expect to live significantly longer than those who don’t run at all.

Don’t Smoke!

Eat Well. As much as possible, eat fresh, whole foods. The less your food has travelled and been processed, the better. Despite Julia Child’s recommendations, try to limit eating meat to twice a week – become a weekend carnivore and a weekday vegetarian!

Have a Purpose in Life. This is not work to make a living. Find what makes you excited and fulfilled, challenged and creative. If you are not sure where to find your purpose, use what you already love and turn it into a passion. It is not meant to make money, but to give you complete enjoyment, perhaps requiring some learning and effort.

Laugh. Watch a comedy, play Pictionary, laugh with friends.

“Immortality is a long shot, I admit. But somebody has to be first.”
~ Bill Cosby

Broccoli carries a powerful cancer-fighter, sulforaphane, and garlic is packed with anti-oxidants to fend off cancer, heart disease and all-over aging.
Combine them in this quick and easy salad for eternal youth!

 
Ingredients

4 cloves garlic, peeled
1 1/2 teaspoons salt
1 bunch broccoli, cut into florets (blanch or leave raw – whichever you prefer)
1/3 cup olive oil
1/4 cup red wine vinegar
1 tablespoon Dijon mustard
1/2 cup grated Parmesan cheese, or to taste

 
Directions:

1. Place garlic in a mortar dish or on a cutting board, and sprinkle with salt.
2. Mash with a pestle, or use the flat side of a knife to mash garlic and salt into a paste.
3. Transfer to a medium bowl, and stir in olive oil, vinegar, and mustard. (Or, put all dressing ingredients in a food processor and blend.)
4. Add the broccoli, and stir to coat.
5. Chill for 3 hours to marinate, stirring occasionally.
6. Sprinkle with Parmesan cheese before serving.

 
Nutritional Information
Amount Per Serving Calories: 125 | Total Fat: 11.2g | Cholesterol: 5mg

 
Did you know …? During World War II, when penicillin and sulfa drugs were scarce, garlic was used as an antiseptic to disinfect open wounds and prevent gangrene.

November is Diabetes Awareness Month

9 million Canadians live with diabetes or prediabetes. It is one of the most preventable diseases, but it is still growing at an alarming rate. If you have prediabetes (slightly elevated blood sugar levels that often become diabetes within 10 years), you likely don’t even know it. Having diabetes can mean a lifetime of drugs and monitoring your blood sugar, as well as an increased risk of heart disease and Alzheimers. There are many excellent habits you can have to reverse prediabetes:

• Start with salad!
  2 tablespoons of vinegar before a high-carb meal has been found to lower blood sugar levels in people with type 2 diabetes. Acetic acid in vinegar may slow down carbohydrate digestion by inactivating starch-digesting enzymes.
   
  Try your pre-pasta salad with this dressing: Whisk together 3 tablespoons vinegar, 2 tablespoons flaxseed oil, 1 garlic clove (crushed), ¼ teaspoon honey, 3 tablespoons yogurt, salt and pepper to taste.

• Know your cereal.
  Look for the words high fibre on the box to ensure at least 5g per serving. Be careful that the high fibre is not overshadowing the addition of refined grains or added sugar. If you don’t see “whole” in front of wheat, corn, barley or rice, then these grains have been refined and aren’t as healthy.

• Add cinnamon!
  German researchers found that 1g of cinnamon powder 3 times a day for 4 months reduced blood sugar by 10% in adults with type 2 diabetes. Compounds in cinnamon may activate enzymes that stimulate insulin receptors. Cinnamon has also been shown to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk.

• Take a deep breath (or three).
  Stress can cause your blood sugar levels to skyrocket, preparing you for action. But if your cells are insulin resistant, sugar builds up in your blood with nowhere to go, and this leads to continual high levels. Simple relaxation and stress management can help you control your blood sugar levels:
  • Start your day with yoga, meditation, quiet time or walking
  • Take three deep, slow breaths before answering the phone, starting the car, entering the workplace.
  • Reclaim your Sundays as a day of rest or fun with the family.

• Have a blood test.
  Everyone 45 and older should have their blood sugar levels tested. Younger people with risk factors such as being overweight, a family history and high cholesterol and blood pressure should ask their doctor about getting tested sooner.

Juicy, fiber-rich pears and fresh thyme add a new twist to your basic boneless chicken breasts. Cook the combo in apple cider to add moisture and sweetness without spiking your blood sugar. Top with calcium-rich crumbled blue cheese for a low-fat, bold-flavored bite.

SERVES: 4; Serving = 1/4 recipe

PREP: 20 min
COOK: 30 min

TOTAL: 50 minutes

 
Ingredients:

1½ Tbsp whole grain pastry flour
½ tsp salt
¼ tsp freshly ground black pepper
2 large boneless, skinless chicken breast halves (6–8 oz each), cut in half, or 4 chicken cutlets (3–4 oz each)
2 Tbsp canola oil
1 large onion, cut into wedges
2 medium pears, halved, cored, and sliced
1 bag (6 oz) baby spinach
½ c apple cider or apple juice
1½ tsp fresh thyme leaves, or ½ tsp dried
½ c crumbled reduced-fat blue cheese

 
Directions:

1. Combine the flour, salt, and pepper in a shallow bowl. Dredge the chicken in the mixture and set aside.
2. Heat 1 Tbsp of the oil in a large nonstick skillet over medium heat. Add the onion and cook for 5 minutes, or until lightly browned. Add the pears and cook for 3 minutes, or until lightly browned. Add the spinach and cook for 1 minute, or until wilted. Place mixture on a serving plate.
3. Heat the remaining 1 Tbsp oil in the same skillet. Cook the chicken for 6 to 8 minutes, turning once, or until browned. Add the cider and thyme and bring to a boil. Reduce the heat to low and simmer for 5 minutes, or until the sauce is reduced by half.
4. Place the chicken on the spinach mixture, drizzle with the cider mixture, and sprinkle with the cheese.

 
Nutritional Summary

Calories: 301
Carbohydrates (g): 28
Calcium(mg): 134
Fiber(g): 6
Omega-3 (g): 0.03
Vitamin D (IU): 0

 
Did you know …? China produces more than half of the world’s pears, at 12,600,000 metric tons per year, followed by Italy at 840,000.

Put on your flannels and get cozy, because the first step to weight loss is a good night’s sleep. This is what a recent study at the University of Chicago has shown. When 10 healthy, but overweight, subjects had eight hours of sleep (consuming 90% of what they normally needed to maintain their weight without exercise), they lost twice as much fat as their counterparts who had five or six hours of sleep. The dieters with less sleep lost only a quarter of their weight from fat. The rest was lost from muscle.

The sleep-deprived subjects also released more ghrelin, which is a hormone that stimulates hunger and retains fat. Leptin, produced in your fat cells, tells your brain that you’ve had enough to eat. Not enough sleep lowers your levels of leptin so you don’t feel satisfied after eating and are more likely to overeat. This imbalance of ghrelin and leptin levels can leave you craving high-carbohydrate, calorie-dense foods. The more minutes you sleep also quite simply, gives you fewer minutes to eat.

We will soon be changing our clocks to Standard Time. So on the night of November 6th, enjoy that extra hour of sleep; it may come right off your hips!

An old favourite to enjoy this weekend. Happy Halloween!

Ingredients

• 3 tablespoons margarine, melted (or olive oil)
• 1 teaspoon seasoning salt
• 1/4 teaspoon garlic salt
• 4 teaspoons Worcestershire sauce
• 2 cups raw whole pumpkin seeds

Directions

1. Preheat oven to 275 degrees F.
2. Combine the margarine, salt, garlic salt, Worcestershire sauce and pumpkin seeds. Mix thoroughly and spread in a single layer on a baking sheet.
3. Bake for about an hour or until golden brown, stirring occasionally.

Nutritional Information
Amount Per Serving Calories: 90 | Total Fat: 5.1g | Cholesterol: 0mg

Did you know…? Native American tribes were among the first people to notice the beneficial aspects of pumpkin seeds. They used them to treat kidney problems and eliminate parasites from the intestines.

World Osteoporosis Day: October 20th, 2010

Close to 2 million Canadians suffer from osteoporosis, a disease which weakens your bones and makes them more likely to break. Bone is constantly changing: cells called osteoclasts remove bone, while osteoblasts form bone. In normal bone, these two actions are balanced. In osteoporotic bone, osteoclasts remove bone more quickly than osteoblasts can replace it, resulting in a net bone loss.

Dr. Karim Khan, a UBC associate professor and researcher at the world-renowned Centre for Hip Health at VGH, claims that although medication can help a small percentage of osteoporosis-sufferers, the best way to avoid bone fractures is with fall prevention, not medication. Taking prescribed medication may in fact give people a false sense of security.

Weight-bearing exercise and strength training help maintain bone density and also build muscle to protect the bones. Regular exercise can also improve your balance to avoid falls. Of all bone fractures, hip fracture is the biggest threat to life; falling is the reason for 9 out of 10 hip fractures.

In order to reduce the risk of falling, remember to:

• Wear a stable and supportive pair of lace-up walking shoes
• Use aids (if needed) for walking, balancing, hearing and seeing – view them as sources of strength to help you do things, not signs of weakness
• Make sure stairways are well lit
• Avoid taking unnecessary risks, like standing on furniture. Use a sturdy stepladder or ask for help
• Be careful around pets: don’t get your feet caught in leashes or trip over your sleeping Fluffy
• Wear rubber-soled socks in the house

Be sure to take vitamin D and calcium supplements. If you are over 50 and concerned, take control of your bone health and speak to your doctor about your risk of osteoporosis.

2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cloves
1/2 teaspoon cinnamon
1/2 cup chopped walnuts
1/2 cup butter, softened
3/4 cup white sugar
2 eggs
1 teaspoon vanilla extract
2 cups apples (about 1 medium apple) – peeled, cored and shredded

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease one 9×5 inch loaf pan.
2. Mix together flour, baking powder, soda, salt, cloves, cinnamon and nuts.
3. In a large bowl, beat butter, sugar and 1 egg until smooth. Beat in second egg, and stir in vanilla. Stir in shredded apples. Pour flour mixture into batter; stir just until moistened. Spread into prepared pan.
4. Bake for 55 to 65 minutes, or until an inserted toothpick comes out clean. Let stand 10 minutes, then remove from pan. Place on a rack to cool.

Nutritional Information
Amount Per Serving Calories: 227 | Total Fat: 8.7g | Cholesterol: 56mg

Did you know…? In addition to the rest of their goodness, apples contain an essential trace element called boron. Boron helps with bone density and can therefore help to prevent or to decrease the effects of osteoporosis.

Coinciding with the fall harvest, World Vegetarian Day occurs on October 1st to kick-off Vegetarian Awareness Month. The North American Vegetarian Society (NAVS) aims to give support to its members, affiliated groups and vegetarians in general, while also educating the public on how vegetarianism benefits humans, other animals and the earth.

Non-vegetarians are welcome to take part too!:

• Eat meat-free for the day or throughout a month
• Learn how a vegetarian diet can benefit you personally
• Try the meatless option when you are at a restaurant
• Eat meatless meals on a regular basis
• Host a meatless potluck for your friends!

A featured vegetable during the fall harvest is the beet, a good source of folate, potassium and vitamin C. When shopping for them, look for small to medium-sized beets that are firm. After scrubbing them under water, they can be stored in your crisper, loosely wrapped in paper towel for about a week.

Brussels sprouts, those cute vegetables that are oh-so popular with kids, are also abundant! They are excellent sources of vitamin C to keep your immune system strong. Look for bright, green, firm heads with no yellowing or wilting leaves. The smallest sprouts often have the best flavour. After cleaning, wrap them loosely in paper towel and store in a plastic bag for up to two weeks in your refrigerator crisper.

Enjoy the fall harvest and have a Happy Thanksgiving!

12 fresh beets, trimmed
6 large carrots, thinly sliced
1 cup crumbled goat cheese or feta cheese
2 tablespoons minced shallot
1/3 cup tarragon vinegar (or whatever vinegar is in your cupboard!)
1/3 cup chopped fresh mint
1/4 cup olive oil
1 1/2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced chives

Directions:

1. Line a baking sheet with foil. Place beets on foil; sprinkle lightly with water. Wrap tightly in foil. Bake at 350 degrees F for 40-45 minutes or until tender; cool. Peel and cut beets into thin slices.

2. Place carrots in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender.

3. On salad plates, arrange the beet and carrot slices, overlapping the slices. Sprinkle with cheese and shallot. In a small bowl, whisk the vinegar, mint, oil, sugar, salt and pepper; drizzle over vegetables. Sprinkle with chives.

Meditation is a valuable exercise.  Just as exercising our muscles makes them stronger, more coordinated and have better muscle memory, our brains have the capacity to continuously grow stronger and healthier throughout our life.  Exercising our brain causes structural and functional changes when it is challenged.  Challenging the brain results in an increased number of brain cells, increased interconnections between brain cells, and recruits unused neighbouring brain cells.  Research on rats reports that a  brain grows 5,000 to 10,000 new brain cells daily, “just in case” a new lesson or skill will be learned.  Less brain cells develop in rats exposed to alcohol, whereas twice as many develop in rats that exercise.

There are many meditation techniques – focusing on the breath, repeating a mantra (word, idea, sound), visualizing the area of the “third eye”– and they all have similar effects on the brain and body.  Brain scans done on people meditating show an increase in activity of the prefrontal cortex (brain area behind our eyes, related to complex thought) and a quieting of the limbic system (area of the brain associated with primitive instincts and emotions such as fear, rage, and aggression).  Benefits of an enhanced prefrontal cortex include:  greater joy, less depression and anxiety, better social skills, better abstract thinking, increased creativity, better anger management, more self-control, calmness, centeredness, decreased heart rate, decreased blood pressure, and  decreased oxygen use.  Exercising the brain through meditation has also been shown to reduce the risk of Alzheimer’s disease (as do certain activites, such as doing word games, and learning how to dance), and serve as complementary therapy for those with Parkinson’s , ADHD, and essential tremor.

Meditation, when practiced regularly, serves to de-stress us and create a deeply relaxed state of restful alertness.  This is the state of athletes at their peak performance, and of scientists when they have their “Ah-ha!” moments of clarity when discovering new inventions or how things work.

Meditation affects the health of our bodies and our brains and is a valuable exercise to enhance your life!

For further information, please see the following references:  “Saving New Brain Cells”, Scientific American, March 2009; “Engineered for Divinity – The Brain” – Dr Peter van Houten; “The Relaxation Response” – Dr Herbert Benson; “My Stroke of Insight” – Dr Jill Bolte Taylor; articles and talks from Terry Small of www.terrysmall.com; and “The Effects of Zen Meditation on Parkinson’s”, Science Daily.

1 tbsp oil
1 ½ lbs beef in small uniform pieces
12 cups water
1 – 28 oz can of diced tomatoes
2 carrots, medium diced
2 celery stalks and leafy parts, medium diced
1 medium onion, diced
1 cup sliced mushrooms
¾ cup barley
½ cup fresh parsley leaves, chopped
½ tsp salt
1 ½ tsp pepper

Directions:

In large soup pot, heat oil on medium heat.  Cook carrots, onions and celery until soft.  Add beef until browned.  Add water, tomatoes, carrots, mushrooms, barley, parsley, salt and pepper.  Bring to a boil.  Reduce heat, cover and simmer for 1 – 1 ½ hours.  Serves 6.

Chronic sleep loss due to the combination of voluntary bedtime restriction and poor quality of sleep is an endemic condition in modern society.  It is not just the amount of time in bed that’s important; difficulty getting to sleep or disturbed, restless sleep can also create a significant sleep debt.

Sleep has a huge role in regulating many physiological functions.  Sleep gives the body a chance to repair muscles and tissues, replace dying blood cells, and lower our energy consumption. It also gives the brain time to organize and archive memories.

Poor quality sleep is associated with a host of serious health problems including weight gain, insulin resistance, type 2 diabetes and cardiovascular disease.  As little as 6 days with sleep of only 4 hours per night has been shown to alter the hormone profiles of healthy young people so dramatically that they replicate those typically found in elderly or depressed individuals.

To get the most out of your sleep, follow these 10 rules of sleep hygiene:

1. Go to bed drowsy
2. Get up at the same time each morning, including weekends!
3. Do not take naps for longer than 1 hour, and before 3pm
4. Reduce or eliminate caffeine use
5. Reduce or eliminate alcohol use
6. Reduce or eliminate nicotine use
7. Exercise regularly (more than 4 hours before bedtime)
8. Eat a light carbohydrate snack (e.g. crackers and milk) late in the day
9. Adjust sleep environment (warm or cool, minimum levels of light and noise)
10. Sleep for about 7 hours each night

Tip:  If you just cannot seem to fall asleep within 20 minutes of lying down in your bed, get up and do something boring until you feel drowsy (no bright lights, minimal noise).

Creating a healthy sleep ritual will help you reap all the benefits of a restful night’s sleep.  It’s your body’s time to refresh and replenish – sweet dreams!

“A good rest is half the work.”
-       Proverb

A mild, creamy curry.  Add in your own selection of veggies, plus hot peppers for some heat!

Ingredients:

* 1 tablespoon canola oil
* 1 (12 ounce) package extra-firm tofu, drained and cubed
* 1 tablespoon seasoned salt, or to taste
* 1 tablespoon butter or margarine
* 1 small onion, chopped
* 3 cloves garlic, minced
* 1 (10 ounce) can coconut milk
* 2 teaspoons curry powder
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/4 cup chopped fresh cilantro

Directions

1.    Heat oil in a large skillet over medium-high heat. Add tofu cubes, season with seasoned salt and fry until golden on all sides, stirring occasionally, about 15 minutes. Remove to paper towels, and set aside.

2.    Melt butter or margarine in the same skillet over medium heat. Add the onion and garlic; cook and stir until tender. Stir in coconut milk, curry powder, salt, pepper and cilantro. Return the tofu to the skillet. Simmer over low heat for 15 minutes, stirring occasionally.
Nutritional Information
Amount Per Serving  Calories: 282 | Total Fat: 25.7g | Cholesterol: 8mg

Vitamin D has long been considered an important component of health as it contributes to the absorption of calcium in the gut and helps maintain correct levels of calcium and other components required for normal bone health, reducing the risk of osteoporosis.  New research has also linked Vitamin D to reducing the risk of breast, prostate and colon cancers, staving off dementia in the elderly, and a stronger immune system.  Furthermore, low vitamin D levels are linked to high blood pressure and elevated blood cholesterol levels in diabetics.

Vitamin D can be obtained through diet, although it is not naturally present in many foods. It can however be found in the flesh of fatty fishes such as salmon, tuna and mackerel, as well as in fish liver oils. Minimal amounts may also be found in mushrooms that were grown in UV light, as well as milk and other fortified foods including orange juice (and many more).

Another natural way for your body to get its recommended dose of Vitamin D is with sunlight. UVB radiation reaching the skin triggers the production of the vitamin within the body. Studies suggest that the application of sunscreen may block rays necessary for producing Vitamin D, however it is likely that the way sunscreen is typically applied (not enough, not frequently enough, not covering all areas, etc.) will allow some Vitamin D to be produced. Some researchers recommend 5 to 30 minutes in the sun (without sunscreen) between 10 a.m. and 3 p.m. twice weekly to produce enough Vitamin D. But don’t overdo it—it is important to avoid sun burns as they are linked with other problems including skin cancers. (Duration will depend on how quickly your body produces vitamin D – if you are over 50 or have dark skin, it takes longer.) Interestingly, at the range of latitudes covered by British Columbia, the intensity of UV rays required for our Vitamin D needs is not available all times of the year. But, there is good news! Once your body produces it, Vitamin D can be stored for a few months and released into your bloodstream later when you are active. So, some of the stores of Vitamin D you accumulate in the summer months will be available when those less-sunny autumn months arrive.

The Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies has set out ranges of adequate Vitamin D intake. For those aged 14 to 50, 200 IU (International Units) daily are recommended. For those aged between 50 and 70, 400 IU are recommended, and for those above 71, 600 IU or more.  Some sources, including the American Academy of Pediatrics, suggest that these numbers are not high enough. As a reference, 3 ounces of cooked sockeye salmon provides 794 IU, 1 can of tuna fish about 154 IU, and a cup of fortified orange juice contributes usually around 100 IU.

A wonderfully light salad for a warm summer night.
Try it with the addition of grilled chicken or cherry tomatoes, or both!

1 (16 ounce) package orzo pasta
1 1/2 tablespoons butter
1/4 cup extra-virgin olive oil
1 1/2 teaspoons minced garlic
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
1 cup pine nuts
1 cup pitted kalamata olives
1 (2 ounce) jar capers, with liquid
12 ounces feta cheese
1 (10 ounce) bag fresh spinach leaves, chopped
1 tablespoon lemon juice

Directions:

1. Cook the orzo until al dente, 8 to 10 minutes. Drain well, then pour the orzo into a bowl, and toss with the butter to keep it from sticking; set aside.
2. While the pasta is cooking, heat the olive oil in a skillet over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Stir in the basil, thyme, red pepper flakes, and pine nuts. Cook and stir until the pine nuts have toasted to a light golden brown.
3. Stir the pine nut mixture into the orzo along with the olives, capers, feta cheese, spinach, and lemon juice. Serve either warm or cold, but it’s better the next day.

Nutritional Information open nutritional information
Amount Per Serving  Calories: 562 | Total Fat: 32.6g | Cholesterol: 47mg

Helping You Get Back in the Game

Did you know that the College of Chiropractic Sports Sciences (Canada) is granted royal designation? Canada’s Governor General Michaelle  Jean recommended that Her Majesty grant the royal title to the college after it met stringent criteria, including its devotion to scientific causes and the field of sports health care in Canada. Since the reign of Queen Elizabeth II began in 1952, Her Majesty has granted only 45 prefixes, making Canada’s College of Chiropractic Sports Sciences one of the few organizations to earn the “royal” designation.

The CCSS(C) is devoted to the advancement of chiropractic to the highest standards in the evaluation, treatment and rehabilitation of sports related injuries, and to the promotion of chiropractic sports science through education, research and professional relations. Our very own Dr. Eugene Lee completed 3 years of post-graduate studies to become a Fellow of CCSS(C) in 1997. Currently, there are about 15 Fellows in British Columbia and Eugene is the only one serving the Burnaby area.

With his passion for athletics, Eugene has volunteered at a variety of sports events, such as the World Police and Fire Games, Western Canada Summer Games, and annually at the lower mainland stop of the Canadian Golf Tour. He served as team chiropractor for the Burnaby Bulldogs and as a member of the SportMedBC Board of Directors. He also enjoys keeping active by cycling and running.

If you wish to have that injury treated or want to reach your maximum potential, have Eugene show you the benefits of Sports Chiropractic. His expertise and extra touch of personal experience might just be what you are searching for!

The perfect smoothie to get your day moving, give you a boost, or serve as a kid-friendly snack!

Servings: 2
Ingredients:

* 1 tablespoon flax seed meal or wheat germ
* 1 banana
* 1/2 cup frozen blueberries
* 1 tablespoon peanut butter
* 1 teaspoon honey
* 1/2 cup plain yogurt
* 1 cup milk

Directions:

1. Put ground flax seed meal or wheat germ into blender to grind and further breakdown. This will also eliminate any bitterness from the flax seed.

2. Place the banana, blueberries, peanut butter, honey, yogurt, and milk into the blender. Cover, and puree until smooth. Pour into glasses to serve.

Nutritional Information:open nutritional information
Amount Per Serving Calories: 232 | Total Fat: 7.8g | Cholesterol: 13mg

In dealing with pain relief, NSAIDs (Non-steroidal Anti-inflammatory Drugs, similar to ibuprofen), have been found to cause undesirable side effects such as gastritis and early gastric erosion. Alternatively, much research supports the use of omega-3 essential fatty acids (EFAs) to block inflammatory responses. Without those unwanted side effects, omega-3s are a much safer choice to achieve anti-inflammation goals.

These good omega-3s are found mainly in cold water fish, and to a lesser extent, in flax seeds, walnuts, and some algae. They contribute to the production of anti-inflammatory hormones. Omega-3s also work against omega-6s, which are fatty acids found mainly in vegetable oils and are converted into pro-inflammatory compounds (prostaglandins).

Excessive levels of omega-6s relative to omega-3s may increase the probability of a number of diseases (such as heart attack, stroke, obesity, cancer, arthritis, and depression). The optimal ratio of omega-6s to omega-3s in a diet is 4 to 1 or lower, however a typical modern western diet has ratios in excess of 10 to 1.
One option to alleviate this problem is to take fish oil capsules. Although capsules are often available as a combination of omega-3 and omega-6, it might be wiser to take plain omega-3 capsules since it is likely we already get enough omega-6s in our diets. To alleviate a condition with pain and inflammation, 2-3g (or 2000-3000mg) per day will suffice.

In addition to reducing joint inflammation, essential fatty acids have been found to have numerous other benefits for our bodies, including: increased defense against heart attack and stroke, support of brain function, reduction of age-related dementia, preventing cancer, and even giving us smoother, suppler skin!

Summer is here and so is the abundance of delicious, fresh and local fruit. Here is a list of some favourites and what goodness they bring to your health (Enjoy!):
 
Blueberries - Contain more antioxidants than any other fruit, which help to lower the risk of cardiovascular disease, reduce damage by age-accelerating free radicals and help maintain normal cholesterol levels. They are low in calories and contain iron, fibre, potassium, magnesium, folate, vitamins E and C and calcium.

 
Cherries - have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate.

 
Kiwi - Contains more vitamin C content than an orange, and more fibre than an apple. They are loaded with potassium and contain vitamin E, which is an antioxidant. (The kiwifruit was recently introduced to BC from New Zealand.)

 
Peaches – A medium-sized peach contains an impressive 2 grams of soluble fiber, which helps lower blood cholesterol levels. Peaches are also an excellent source of beta-carotene, vitamin B3 (niacin), potassium and vitamin C.

 
Strawberries – are packed with anti-oxidant power and vitamin C. They are also full of flavonoids (2 in particular, quercetin and kaempferol) which help keep “bad” cholesterol from oxidizing and damaging artery walls.

When pursing any new activity or continuing with your regular ones, knowing the risks and taking precautions can avoid undesirable effects such as injuries that can sideline you from your goals. Running is a great way to maintain a healthy and active lifestyle while preventing or reducing the risks of numerous physical health concerns. Unfortunately, it is estimated that up to 65% of runners will become injured in a given year.

The two biggest risk factors for incurring a running injury are (1) having a previous injury and (2) training too often. Previous injuries require complete rehabilitation, which includes investigating the original cause of the injury, treating both the symptoms and the cause, and then doing specific exercises to restore proper joint and muscle coordination, including good balance.

It is important to know that a rest day after a running day allows the body time to repair and adapt to the stresses of running: it is smart to run on three non-consecutive days per week. On non-running days, cross-train (bike, swim, core exercises, etc.) two – three days per week and rest (no exercise) one – two days per week. Stretching and yoga are good ways to get to know your body, and should be done regularly; ideally, three times per week, at a time unrelated to your running.

Please visit our running pages for more information on specific injuries, their causes, and how to prevent them. Happy running!

The Times, They Are A-Changin’

Change is one of the few things in life that is inevitable. It is the nature of things to change – in fact, change is inherent to survival. With change usually comes stress from new routines, unknowns, and apprehension about the future. Even little changes, such as changing banks, can be uncomfortable. When change comes from outside sources, or involves a change in belief systems, it can be even more challenging.

In order to thrive in life, one must be able to effectively cope with change. When you are facing changes, focus on the moment and try to think clearly about the change. Altering your attitude to view the change as a positive learning experience rather than as something negative will keep things in perspective; helping you grow to meet challenges and be in control of what happens to you. Be open to change: pushing yourself daily to make small changes will prepare you for life’s bigger challenges by teaching you that change brings opportunity.

Studies have shown that there are characteristics that positively influence resilience:

• • Optimism: staying positive prevents needless worrying or negativity
• • Engagement: getting involved with life prevents passivity and promotes a “take-charge” attitude
• • Mobility: staying active helps control feelings of stress
• • Adaptability: being flexible and adapting to change maintains a feeling of balance and calm

Change can be positive too! Change prevents stagnancy, keeps you from feeling “stuck” or getting bored, and creates new opportunities for success. Making small changes regularly will make your life interesting and enjoyable, and can take you places that you have only imagined!

“And the time came when the risk to
remain tight in a bud was more painful
than the risk it took to blossom.”
-Anais Nin

The Public Health Agency of Canada was created in 2004 to “promote and protect the health of Canadians through leadership, partnership, innovation, and action in public health”. The SARS outbreak of 2003 was the primary motivation behind the creation of this agency, as it was clear that Canada needed a strategy to maintain the good health of Canadians. The Public Health Agency has essential responsibilities in the areas of disease and injury prevention, emergency preparedness, health promotion, and the development of public heath across Canada.

Public health has a long history in Canada. Long before the Public Health Agency existed, local health boards were taking action in preserving the health of Canadians. Mass immigration in the early days of settlement brought many diseases to Canada. The first preventative measure against infectious disease was the designation of Grosse Île as a quarantine station for all new immigrants, intended to slow the spread of typhus and cholera through the colonies. In 1846, a report was released in Britain indicating that access to clean water, sanitary waste disposal, and adequate housing was essential in preventing the spread of infectious disease. By the early 1900s, the rate of water-borne disease had decreased significantly throughout Canada, thanks to advances in sanitation, water treatment, and dispersion.

Immunization against smallpox and diphtheria in schools started at the turn of the last century, along with programs for milk pasteurization and water chlorination. In 1919 the Department of Health was created with a new focus on health promotion. The following decades, with the Great Depression and World War II, created new challenges in public health. Uncertain economic status, a rise in individual travel, and the emergence of new diseases such as polio all took their toll on the health of Canadian society. These events cemented the obligation of Canada to look after the health of its citizens and laid the foundations for future public health efforts. Some of the great achievements of public health in the 20^th century include the implementation of wide-scale vaccination programs, a decrease in auto fatalities, and action against tobacco. Canada is a worldwide leader in tobacco control: only 19% of the Canadian population now smokes.

May 12 marks Canada Health Day, a national celebration of health care in Canada. Take a moment to reflect on efforts of the past 100 years that have allowed Canadians to be some of the healthiest people in the world. Then, celebrate your own health by eating well, taking time to exercise, getting adequate rest, or just making time for yourself and others.

Those are words that have probably come out of your mouth at least once in your working life. But do you take that vacation that even you say you need? If you’re like most of us, you probably don’t. In our workaholic, go-go-go culture, many people don’t take all their vacation days every year, and a few don’t take any vacation at all. People cite the uncertain economic climate as the reason they are reluctant to take their well-deserved break – they are worried that they will be seen as slackers, demoted, or even fired for taking a week off. Even when they do take time away from work, Blackberries and cell phones are close companions, keeping them tied to the office. Is this really a vacation? Worse yet, most people have absolutely no downtime at all, leaving them irritable, restless, and drained.

Smart employers know that well-rested employees are happy, productive employees. This does not necessarily mean that you have to take long, expensive vacations every year to produce your best work: simply making an effort to maximize your leisure time will give you a boost. Instead of spending your free time in front of a computer or TV screen, play sports, exercise, take a class, or volunteer. Active leisure engages the brain in a different way than work or passive leisure, leaving people feeling more fulfilled, relaxed, and happier. In a study of 300 workers, those who partook in active leisure reported significantly better sleep, greater recovery from work-related stress, and less chronic fatigue.

Even little breaks are beneficial. When you’re at work, take a quick break every few hours to refocus your energy and creativity. If you can, get away from your desk – walk to the washroom on another floor, go talk to a coworker instead of emailing, or step outside for a few minutes. Try to avoid eating lunch in front of your computer. Instead, take your lunch to the park, or eat quickly and then head out for a walk. A break from the office will rejuvenate you for the afternoon and keep you from feeling overworked. Take your breaks – short AND long. You deserve it!

Bring some tropical flavours to your dinner table with this delicious and easy chicken recipe!

• 4 (4 ounce) boneless skinless chicken breast halves
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 tablespoon vegetable oil
• 1 (20 ounce) can unsweetened sliced pineapple
• 1 tablespoon cornstarch
• 1/4 cup Dijon mustard
• 1/4 cup honey
• 2 garlic cloves, minced
• Hot cooked rice

Directions:

1. Sprinkle chicken with thyme, salt and pepper. In a skillet, brown chicken in oil.
2. Meanwhile, drain pineapple, reserving the juice. Cut pineapple rings in half and set aside. Combine cornstarch and 2 tablespoons juice until smooth; set aside.
3. Combine mustard, honey, garlic and remaining pineapple juice; mix well. Add to pan; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken juices run clear.
4. Remove chicken and keep warm.
5. Stir cornstarch mixture and add to pan; bring to a boil. Boil and stir for 2 minutes. Return chicken to pan. Top with pineapple; heat through. Serve over rice.

Serves 4

Nutritional Info (per serving):
Calories: 351; Fat: 8g; Cholesterol: 73mg; Carbs: 44g; Protein: 28g; Sodium: 736mg

We in North America live the most luxurious lifestyles the world has ever seen. We make more money than we ever have, we have access to almost unlimited credit, we have large houses and at least one car per household, and almost everything the world has to offer is available to us. Unfortunately, it turns out that the old adage rings true: money doesn’t buy happiness. Though we are twice as fortunate as we were in 1950, we are certainly not twice as happy. It is easy to think that happiness is just a raise, a promotion, a shiny new car, or a trip to the mall away, but research has shown that people who have less are typically more satisfied with their lives than people who have more. Indeed, a review of cross-cultural data indicated that people who live in more economically-developed countries are more likely to be depressed than people in less developed countries.

There are some serious psychological costs of material wealth. The culture of affluence emphasizes individualism, control and choice, in the process de-emphasizing interpersonal relationships, free time, and intrinsic goals. This shift in focus creates an environment in which people are constantly striving for more and better material things, and completely ignoring the importance of intimacy and personal values. Humans are inherently social; consequently, depression, stress, anxiety, and substance abuse are common among those who are constantly “keeping up with the Joneses”. These difficulties are not limited to adults: so-called “children of affluence” also feel more stress and pressure than their peers, and are prone to depression and substance abuse.

How can you counter the Culture of Affluence? Start by appreciating what you already have, and place less importance on material goods. Seek out activities that make you happy that don’t involve spending money – and do those activities often. Join a community group, club, or a team; or get involved with others through volunteering. Spend time with your family: turn off the TV and eat meals together, or do family activities on the weekends. Realize that life isn’t a race and you don’t need to have the most “toys” to win. Rather, understand that the more you give, the more you get; and value your emotional health over your material wealth.

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”

In 1995, the Vancouver region set a goal to divert 50% of its waste from the dump by 2000. With the development of many waste reduction programs, this goal was met and by 2007 55% of all the waste generated by Vancouver-area households went somewhere other than the dump. However, as the population of the Vancouver Metro Area continues to grow, so will the amount of waste generated.

The Metro Vancouver Zero Waste Challenge was initiated in 2006 as a method of minimizing waste generation and maximizing reuse, recycling, and recovery of materials. The goal of this program is to divert 70% of all generated waste away from the landfill through methods including but not limited to increasing participation in recycling programs. The first step is to reduce the amount of waste generated – reuse what you can, buy things that last longer, and stay away from overly packaged items.

Another area that the Zero Waste Challenge plans to focus on is reducing food waste. Though no municipality in the Metro Vancouver area currently has a municipal composting program, a pilot program is underway in specific parts of the city to test a new “green bin” program. 13% of our garbage is made up of food waste that can be turned into high-quality compost for farmers and landscapers. Additionally, garbage that isn’t contaminated by organic wastes doesn’t produce methane gases when decomposing in a landfill.

This spring, look for an education program about the City of Burnaby’s new food waste pickup program, which will be starting in the summer. The yard waste totes will be used to collect both yard and kitchen scraps beginning sometime in June.