Blue corn has been popping up as an ingredient everywhere from tortilla chips to breakfast cereal. New research suggests that anthocyanins, the nutrients that give the corn its blue color, may help protect against metabolic syndrome, cardiovascular disease, diabetes, and cancer!
www.newhope.com
Ingredients:
1 large spaghetti squash
3 tbsp coconut oil
3 tbsp spelt flour
2 cups unsweetened almond milk
3/4 tsp salt
1/2 tsp onion or garlic powder
pinch ground black pepper
1 cup (4 oz) any hard cheese, shredded.
Red pepper flakes, to taste. Preheat oven to 375ºF. Wash squash, cut in half lengthwise and remove seeds with a spoon. Place cut side down on a baking sheet lined with parchment paper and bake for 40-50 minutes. Let cool and separate into strands with a fork. Preheat medium pot on low-medium heat and melt oil. Whisk in flour and milk until smooth. Add salt, onion powder and pepper; whisk and let simmer for about 4 minutes or until sauce has slightly thickened. Add cheese and whisk again until smooth. Add squash and mix gently with a spoon to combine. Cover and let squash warm through for about 5 minutes. Enjoy!
Let this be your “First” Valentine’s Day where you celebrate you! Buy yourself flowers or treat yourself to a fancy meal. Do whatever it is that brings you joy! Firsts and/or exciting experiences create a new neural pathway and releases dopamine in the brain. As these pathways develop, it creates a new map of how we think. Many rewards like chocolate increase the level of dopamine. This sounds like a win-win – chocolates and new things to try! While experiencing things for the first time can be fun, there are a few more things that you can do to increase dopamine. Even things like accomplishing a to-do list; listening to music you really like; eating certain foods. Exercise is another large one, along with being creative, and no surprise – meditation. Recording your achievements toward a goal, like drawing a big heart on your calendar, releases dopamine. Here is to more “Firsts” in your life this year!
Patty Parsons, www.parsonstherapy.com
Studies from the Touch Research Institute have looked at people of all ages with a variety of health conditions and complaints. The range of benefits is remarkable. Here are some highlights from a few of the many published studies. Migraine headaches: Massage therapy decreased the occurrence of headaches along with sleep disturbances and distress symptoms. Asthma: Children with mild to severe asthma who received regular massage were better able to exhale (a problem with asthma because the air passages constrict). In addition, the children suffered less stress and anxiety. Premenstrual symptoms: After massage therapy there was improved mood and a decrease in anxiety. Pain and symptoms of water retention were also reduced. Pregnancy: Women who had massage through pregnancy showed decreased levels of stress hormones and experienced less anxiety. There were fewer complications before and after birth including fewer premature births.
Chelsea Nault, RMT, Soulful Instinct Massage Therapy
Individuals who are physically active have a lower risk of obtaining various health conditions including cardiovascular disease, various types of cancer, diabetes, high blood pressure, and obesity. Physical activity and exercise have been shown to improve mental health by having a positive impact on depression, anxiety, and stress. In Canada, Kinesiologists are heavily involved in facilitating and improving physical activity levels of individuals of varying goals and capabilities. Kinesiologists are experts in the field of human movement, exercise prescription, fitness training and conditioning. A Kinesiologist uses evidence-based research to develop exercise programs for individuals looking to increase their physical activity levels. Many fitness and wellness centers in the city employ Kinesiologists as personal trainers who can guide and provide you with the tools to become healthier and more physically active. With the new year ahead of us, let’s use this fresh start to get moving and become more active individuals!
Albert Amante, Certified Athletic Therapist, Innovative Therapy Solutions, www.innovativemedicalsupplies.com
Splenius Capitis Muscle Syndrome typically mimics the patterns of temporal tendinitis and migraine headache. Usually, the pain is described as being in the back of the head, with noticeable pressure behind the eye, sensitivity to light, pain radiating to the neck, shoulder, and arm at times, and/or nausea and vomiting when pain is intense. Splenius Capitis Muscle Syndrome is often caused by motor vehicular trauma, blunt trauma, falls, and in particular, postural situations where superior and inferior lateral oblique movements of the head on the neck occur. The most effective way to confirm the diagnosis of Splenius Capitis Muscle Syndrome is to put pressure on the back of the head by the hair line where the head and the neck attaches. If the area is painful, it’s best to get it looked at. At an early stage, massage may be helpful. Anti-inflammatory injections may be required in case of chronic inflammation and severe pain.
Perla Lopez RMT., www.nateramassage.com
As we age, we’re more susceptible to hearing loss and vision changes. Both conditions can creep up on us, making preventive measures essential to sustaining the quality of life we’re used to. According to the Canadian National Institute for the Blind (CNIB), you’re at greater risk of social isolation and reduced community participation if you have a vision loss. The same goes for hearing loss. Having both a vision and hearing problem can affect your ability to lip-read, which is detrimental to communicating with co-workers, family, and friends. A decreased ability to socialize is linked to a greater risk of dementia. However, Statistics Canada reports that 90 percent of people with hearing loss can improve communication with a properly fit hearing aid, counseling, or environmental changes.
Lisa Reid Audiology, www.lisareid.ca
What do muscles, organs, bones, and the systems of your body all have in common? They all work with the nervous system. The Autonomic Nervous System (ANS) controls 80% of bodily functions, and it deserves some attention! Many people are in a constant over-stimulated, unbalanced, state of fight or flight, called sympathetic dominance. In this state, the body doesn’t focus on resting and healing. This may be part of the reason why people seem to take much longer these days to get over their illnesses, and their pain seems to “last forever.” Parasympathetic dominance focuses on resting, digesting, relaxing and repairing. In this state, the body is able to heal itself, and reactivate a stalled recovery process. Bowenwork balances the ANS, shifting it from sympathetic to parasympathetic dominance with impressive results, even when other therapies haven’t been successful. Balance the nervous system with Bowenwork, and your body does the rest.
Bernadette Kozak-Certified Bowenwork Practitioner, www.WinnipegPainRelief.ca
It’s a new year and a perfect time to start good healthy habits. Here are five tips to drive your immune system into gear so you can live 2017 full of strength and vitality! 1. Exercise. The Canadian Diabetes Clinical Practice Guidelines recommend at least 150 minutes of cardio plus two sessions of resistance training per week. 2. Eat more fruits and vegetables. The Mediterranean diet has been proven to lower one’s risk for heart disease and improve longevity. 3. See your doctor for routine checkups. Screening early for disease can help prevent or lessen problems from the disease. 4. Get vaccinated. This allows your body to fight off infections. Check with your doctor, nurse or pharmacist to see whether you are up-to-date. 6. Reduce stress. Meditate, do yoga and get plenty of sleep. Make time to pamper yourself!
Care At Home Pharmacy, www.careathomepharmacy.ca
This Valentine’s day, you might be thinking the best way to a person’s heart is through their stomach. While this may or may not be true, research shows one of the best ways to optimal mental health is, indeed, through the stomach. What you eat is critical to the health of your entire body including brain health. Many of the nutrients we digest are essential building blocks of neurotransmitters (brain chemicals) that regulate mood, appetite, sleep, weight and a myriad of other processes that work to keep us functioning properly. Diets containing whole grains, fresh fruit, vegetables, legumes, nuts, seeds, lean meat, and fatty fish as well as probiotic-rich foods like pickles, sauerkraut, and kefir are associated with better physical and mental health. Omega 3 fatty acid and vitamin supplementation can play an integral role in our mental health, reducing symptoms of anxiety and depression. Always consult your healthcare provider before making lifestyle changes.
Sean Miller, Canadian Mental Health Association, mbwpg.cmha.ca
Are you looking to kick-start your metabolism? Here are a few tips! 1. Build Muscle. Your body always burns calories, even when you’re doing nothing. Your resting metabolic rate is much higher if you have muscle. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate. 2. Keep Drinking. Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. 3. Power Up With Protein. Your body burns many more calories digesting protein than it does with carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, chicken, tofu, nuts, beans, eggs, and low-fat dairy products. Now get ready to become a lean, mean, calorie-burning machine!
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