Getting along with others can be tough! We need other people in our lives, but we can sometimes feel judged, undermined, confused, bullied, interrupted, or otherwise bothered by them. It can be hard to be clear and stand up for what we want in a calm way. But giving up too much can eat at your peace of mind. This is boundary work – how to be clear about ourselves and what we can tolerate physically and emotionally in a way that still lets people in. We want to be understood by others – sometimes we first have to understand ourselves and why we feel the way we do. What are the expectations for how you behave? Where do those expectations come from? How else could you respond to your situation? Counselling provides a safe and non-judgemental place to consider how you can do your boundaries differently.
Community News
Pain in Your Neck?
Have you ever had head or neck trauma? Did you know that there is little separation between the two? The head is located on the top of the spine, and when you have head or neck trauma, you are actually affecting the entire central column of the body. Far too often, spinal issues are not addressed and tilts and twists in the body remain for long periods after injury, creating a daily tension issue that shows up in many different ways. One of the most common findings is chronic health issues that begin after an injury and have lingered, often for many years after the original event. There’s no better time than now to check to see exactly what your body’s position is and see if it could be in better balance.
Sign of Intelligence?
Take a moment and look down at your bare feet. Which is your longest toe? If you discover it is the 2nd toe, intelligence is not necessarily indicated, but a predisposition to certain foot ailments is. Up to 30% of the population has inherited this structure, labelled “Morton’s Foot”, and is actually the result of a shortened 1st metatarsal (the bone behind the big toe) and not a long 2nd toe. This foot structure makes one more prone to stress fractures, metatarsalgia (pain or discomfort of the ball of the foot), thick callusing on the front of your foot, over-pronation and bunions. All of these symptoms can be reduced or prevented with proper support from a custom foot orthotic, designed specifically for this foot structure. Discuss the treatment options with an orthotics specialist today and reduce your chances of future foot discomfort.
That’s Life!
Virginia Satir, one of the great pioneers of family therapy, has been quoted as saying, “Life is not what it’s supposed to be. It’s what it is. The way you cope with it is what makes the difference.” Acceptance of a situation does not mean that we have to agree with it; nor does it mean that we must sit idle and do nothing. What acceptance does accomplish is to give us the gift of noticing all of the components of this exact moment. By doing so, we can decipher between the things that we cannot change and thus be free to make adjustments to the current situation. In this way, we embody a more preferred posture for the next ensuing moment in time. Life is what it is!
4 Causes of Headaches
Almost everybody experiences headache pain at some point. For some people, headaches are a regular occurrence and for others headaches are rare. 1. Stress can cause tight muscles which lead to tension headaches. Learn to manage your stress with exercise, meditation and massage. 2. Trigger Points are hard knots found in the muscles that can refer pain into the head and mimic headaches. Massage therapy can help dramatically reduce trigger points. 3. Dehydration- At the first sign of a headache drink a glass of water and continue taking small sips throughout the day 4. Improper pillows- try changing your pillow and see if this helps reduce your headaches.
The Grain for Brawn & Brain
The ease of wheat flour production took it out of the lime light, but it’s making a comeback in a big way. Spelt, unchanged and unmodified for thousands of years is showing up all over the place – why? Because it’s an absolute powerhouse in the nutrition category – High protein (21 % of your RDD), all nine essential amino acids, high in fiber (30%) and, low in gluten. In addition to, due to its water solubility, it rates very high on the bioavailability scale. What does that mean for you? Your body is actually able to absorb a vast percentage of those nutrients, leading to significant health benefits with less of the unsavory irritants of other grains. Another fantastic feature? You can substitute it 1:1 for wheat flour in recipes! Give Spelt a try, it tastes great, and your body will thank you.
Essential Oils – A Natural Choice!
We know quality counts, and we’ve all experienced having what seemed like a good deal at the outset, turn into not such a good deal. Quality and purity are especially important when it comes to products that we use aromatically, on our person, or as dietary supplements. Sadly, essential oil quality and purity are not as carefully regulated as we might think. According to some experts, the majority of essential oils on the retail market are adulterated in some fashion. What qualifies an essential oil as being “pure therapeutic grade” is a recognized standard of independent third party testing that incorporates methods such as Gas Chromatography and Mass Spectrometry. Pure essential oils from particular plant species, grown in the optimum conditions, and provided through ethical processes are well worth the price. As with all purchase decisions, it pays to get educated first!
Clean Eating – Turkey and Sweet Potato Curry
Ingredients:
2 Tbsp finely chopped ginger;
2 Tbsp finely chopped garlic;
1/2 tsp crushed red pepper flakes;
2 Tbsp curry powder;
2 tsp garam masala;
1 cup plain greek yogurt;
1 lb cooked turkey breast, chopped;
1 Tbsp cooking oil;
1 yellow onion, chopped;
2 tomatoes, chopped;
1 lb sweet potatoes, chopped;
1 cup chickpeas;
1 Tbsp brown sugar.
Directions: Put ginger, garlic, red pepper flakes, curry powder, garam masala and yogurt into medium bowl and stir to combine. Set aside. Heat oil in large skillet over medium heat. Add onions and cook until translucent. Reduce heat; slowly add curry sauce being careful not to boil. Stir in turkey, tomato, sweet potato, chickpeas and sugar; cook until heated through. Serve with basmati rice or toasted pita bread. Delish!
Book Club – Always Hungry?
Conquer Cravings, Retrain Your Fat Cells, And Lose Weight Permanently by Dr. David Ludwig. Renowned endocrinologist, Dr. David Ludwig, explains why traditional diets don’t work and presents a new plan to help you lose weight without hunger. “Always Hungry?” turns dieting on its head with a three-phase program that ignores calories and targets fat cells directly. The recipes and meal plan include delicious high-fat foods (like nuts and nut butter, full-fat dairy, avocados, and dark chocolate), healthy proteins, and natural carbohydrates. The result? Fat cells release their excess calories, and you lose weight and inches without battling cravings and constant hunger. This is dieting without deprivation. This helpful book reveals a liberating new way to tame hunger and lose weight for good. Available at your local bookstore.
Exercise for Mental Health
After a long day of work, or chasing children, or just trying to fit life into your schedule, the last thing you might think about is being active. However, staying active is part of a healthy lifestyle, and it has the added benefit of helping us feel happy. When we are active, our brain releases a chemical called serotonin. This chemical helps us feel happier. Feeling down? Start with a low-intensity activity such as walking. Bring the dog or your family along to share the experience. Other great activities include biking, doing yard work, swimming, and throwing a ball around. Still having a hard time fitting in being active? Try to add a little bit of activity to your work routine, especially if you have an office job. Stand at your desk instead of sitting. Take time during the day to stretch. Remember, small changes over time can make a big difference!
Ginseng for Weight Loss
Ginseng does many things to help human health, but many people do not realize that ginseng is good for weight loss. It gives an energy boost and can help fight fatigue. Because of this, it allows for you to be more active. One of the big things that it does in the weight loss battle is by regulating blood sugar. It does this by reducing the amount of carbohydrate that is converted into fat. Also, it is important to point out that ginseng alone will not help lose weight if you engage in poor dietary choices. It is vital that a well-balanced diet is followed and that you are active. Otherwise, like the old English proverb says, “Don’t dig your grave with your own knife and fork.” One of the active ingredients in SlimROAST weight loss coffee from Valentus – The Healthiest Coffee on the Planet!
