Separation of the abdominal muscles in the midline is a common occurrence after some pregnancies, or after many years of abdominal training with poor technique, and is called diastasis rectus abdominis (DRA). The most obvious visible change during pregnancy is the expansion of the abdominal wall and while most abdomens accommodate this stretch very well, others are damaged extensively. In some, this can prevent optimal function of the core. A physiotherapist can perform a complete assessment of your abdominal wall function (that includes ultrasound imaging) and can help you progress in your exercise program, regain pain-free function, and regain urinary continence. In some cases, physiotherapy can help, but surgery may still be required. We can help you determine if surgery is required for you if you have a DRA.
Community News
Boosting Your Immunity
With cold and flu season approaching, NOW is the time to boost your immune system! The go-to supplements for immune boosting include vitamins A, B, C, D, E and the mineral zinc. But did you know that IV Vitamin Therapy can deliver higher doses of vitamin C and B vitamins, and offers additional immune boosting nutrients like selenium? IV Vitamin Therapy works by bypassing the digestive system and allowing your body to receive the higher doses of beneficial vitamins and minerals. And don’t forget that washing your hands is another effective preventative measure to stay healthy, along with stress management.
Financial Investment for Women
Women often approach investing differently from the way men do. There is the tendency to have emotional attachments to investments, and are often more socially responsible investors, dealing with companies that are a true fit with their values. Gathering too much information can sometimes cause a person to get caught up in analysis and get overwhelmed. There is no perfect investment strategy, and waiting for one can sometimes hinder financial success. Women may feel more comfortable working with female investment advisors, and may find they are better able to guide investors through the process more comfortably.
Executive Functioning and Learning Difficulties
Children who have been diagnosed with learning disabilities often also have issues with executive functions, which include things like impulse and emotional control, flexible thinking, working memory, self-monitoring, planning and prioritizing, task initiation, and organization. These issues can affect a child’s ability to complete homework, make decisions, organize projects, remain focused, and keep inappropriate responses at bay, which can create problems for the child at school, as well as at home. Certain cognitive exercises tailored to a child may help to improve executive functioning, and in turn decrease some learning difficulties, helping the child to gain confidence and perform better in school.
Calcaneal Bumps
Q: What is a calcaneal bump? A: A bony prominence on the back of your heel is called a ‘calcaneal bump’. In a high-arched foot, the heel bone (calcaneus) can have an altered alignment, which causes an enlargement of the bone in the back of the heel. Often, the body will create a fluid-filled sac (bursa) that can push up against the heel of a shoe and become very painful. Cutting away the heel area of the shoe or placing a doughnut-shaped pad or strip padding on either side of the bump can sometimes help. If these don’t work, consult a podiatrist who may use a topical or injectable medication to reduce the inflammation.
Gratitude for Growth
There is nothing like a serious health scare to send you to your knees. When good news comes, it’s a huge relief! We feel tremendous gratitude when a crisis has been averted. But what about all of our minor wins and accomplishments we experience every day? How much gratitude do we feel with these? To increase our self-esteem, we must acknowledge these victories too. For some, it might be just getting out of bed, or starting a project they’ve been procrastinating on. By writing down three accomplishments a day that you’re grateful for, you will be building a stronger and happier you. Something to be grateful for!
Clean Eating: Spicy Hummus
Place ½ cup of roasted sesame seeds, squeeze ½ lemon, 1t sea salt and ¼ cup olive oil in a food processer. Blend until paste. Add; 5 cloves crushed garlic, ½t cayenne pepper, 2T chili flakes, ½t black pepper, squeeze in the other ½ lemon, and 1 can drained & rinsed organic chickpeas. Blend and slowly add approx. ¼ c water to the consistency. Garish with paprika.
Thai Carrot Coconut Soup
Ingredients:
– 1 ½ c water (if too thick add another ½ cup)
– 1 ½ c carrots (cut in 1” chunks before measuring), or fresh carrot juice
– 1 green onion
– 5 Tbsp coconut (shredded, unsweetened)
– 1 tsp turmeric
– ½ tsp sea salt
– 1 Tbsp lemon juice
– 1 date
– 2 Tbsp fresh lemongrass (finely chopped)
– 1 Tbsp fresh ginger (finely chopped)
– 1 avocado –half to blend and half cut into pieces for topping
– 2 Tbsp fresh cilantro
Blend all ingredients, except avocado and cilantro, until smooth. Add half avocado and blend. Pour into serving bowl. Makes 3 ½ cups. Sprinkle top with avocado pieces and minced cilantro.
From Uncooking with RawRose by Rose Vasile. Available at your local Rawthentic Eatery.
Clean Eating: Spicy Hummus
Place ½ cup of roasted sesame seeds, squeeze ½ lemon, 1t sea salt and ¼ cup olive oil in a food processer. Blend until paste. Add; 5 cloves crushed garlic, ½t cayenne pepper, 2T chili flakes, ½t black pepper, squeeze in the other ½ lemon, and 1 can drained & rinsed organic chickpeas. Blend and slowly add approx. ¼ c water to the consistency. Garish with paprika.
Clean Eating: Spicy Hummus
Place ½ cup of roasted sesame seeds, squeeze ½ lemon, 1t sea salt and ¼ cup olive oil in a food processer. Blend until paste. Add; 5 cloves crushed garlic, ½t cayenne pepper, 2T chili flakes, ½t black pepper, squeeze in the other ½ lemon, and 1 can drained & rinsed organic chickpeas. Blend and slowly add approx. ¼ c water to the consistency. Garish with paprika.
Eating From the Rainbow – Greens
Kayla MacDonald, R.H.N., on-staff Nutritionist for Edible Island Whole Foods Market
Creating a solid foundation for a well balanced diet is vital to achieve optimal nutrient status, while meeting your daily fibre, protein and fat requirements for good health. In general, our dietary focus should be to include high quality proteins from a variety of sources, healthy fats including omegas, saturated fats and unrefined plant based oils, and of course, a wide variety of fruit and vegetables.
It is widely accepted that eating fresh produce is one of the most important components of a healthy diet, and a good rule of thumb is to eat “from the rainbow”. This means eating a variety of vegetables of different coloured flesh – everything from reds, oranges and yellows, to deep blues and purples. This is because each colour generally has a corresponding nutrient that it is rich in – for example, orange foods tend to be high in beta carotene, and dark blue or purple foods such as blueberries are highest in antioxidants. The deeper pigmentation of the fruit or vegetable is often indicative of the nutrient density of the food. One colour that is particularly beneficial to include on your plate is green.
Greens include everything from culinary herbs to sprouts to dark leafy greens. These mineral rich vegetables are loaded with calcium and magnesium, which are essential for structural (bones, joints) and dental health. Magnesium also acts as a muscle relaxant, which relieves muscle cramping and restless legs, and is often beneficial for anxiety, stress, and insomnia. Greens are also high in B vitamins, particularly folate, which is important for DNA and RNA synthesis, cell division, and prevention of birth defects. Greens are vital for vegans or vegetarians, as they contain both vitamin K and iron, two of the most common deficiencies in plant based diets. Greens are also high in fibre, but low in sugar and carbohydrates, which makes them perfect for balancing blood sugar, improving insulin sensitivity, and aiding weight management. Fibre also helps promote proper digestion and elimination.
Incorporating more greens into your diet does not have to be a chore. I get it, not everybody loves kale – in fact, the plant gets a bad reputation, often because it’s picked when it’s woody, bitter and out of season. Baby kale or winter kale is a much more tender, sweet option than woody curly kale grown in the heat of summer. But the options are endless – try spinach, different lettuces, mizuna, arugula, mustard greens, dandelion greens, broccoli leaves, watercress, chard, collards. Depending on the green, they can be eaten raw, steamed, or even placed strategically in foods so you can’t taste them. This can be a great option for kids (or stubborn husbands) – try blending spinach or lettuce into a fruit smoothie, or adding a handful of greens into your next soup or spaghetti sauce. Zucchini muffins count, too!
The first step to optimizing your overall health is adding more plants into your diet. Always opt for fresh, seasonal foods that have been grown locally. Start with adding a few cups of greens to your plate every day, whether that be cooked, raw, blended, stir fried, or stewed. Greens powders, liquids, and capsules are also available, which are a great option for picky eaters or busy bodies who aren’t always able to get time in the kitchen. But as always, health and nutrition begins on your plate!
Kayla MacDonald, R.H.N.
