MARCH 2016 N E W S L E T T E R Good day everyone, Welcome to another edition of your TCHPP newsletter. As usual, we have packed this issue with useful topics from our in-house experts to make you feel good: mind, body and soul. This month we are proud to include articles from our newest team members: Cristina Montoya, Registered Dietitian and Justin Cheng, Physiotherapist. We will begin our journey this month with our Naturopathic Doctor, Jo-Anne Mina, as she shares her passion for helping her clients control and enhance their hormonal balance. She also reminds us about the important role of vitamin C in achieving hormonal balance in our ‘Supplement of the Month’ feature. Keeping with the theme of balancing our chemical/nutritional essence, we have a little tidbit from our in- house Registered Dietitian, Cristina Montoya, who has an amazing passion for helping her fellow arthritis sufferers to find relief from pain and inflammation. It’s no wonder she is known as the Arthritis Dietician. We are super-excited to add her to our already stacked team of health and wellness practitioners. We round out this month’s articles with information from two of our manual therapists and Integrated Peak Performance Consultants, RMT, Tamara Vaughan, as she touches on body mechanics and how to keep your spine healthy, and physiotherapist, Justin Cheng, as he gives you some great ideas on the importance of stretching. Finally, a reminder not to stop at the articles! Take some time to look over our Highlights section at the end of the newsletter, where we leave you with some of the additional tools and treats we have in store to help you to achieve optimal health, peak performance and to pursue your own version of personal greatness. Wow, that was a ton of info, but that’s how we do it here at TCHPP. We love sharing and giving because it is our deepest and most sincere passion. Until next time I will leave you with this: be relentless in your pursuit of what brings you most joy - it’s worth the effort! Alvin Brown, B.SC., DOMP, RMT, NLP CEO & Founder Integrated Peak Performance Consultant Speaker, Coach and Author: Journey to Personal Greatness: mind, body and soul
Transcript
MARCH 2016
N E W S L E T T E R
Good day everyone,
Welcome to another edition of your TCHPP newsletter. As usual, we have packed this issue with useful topics from our in-house experts to make you feel good: mind, body and soul. This month we are proud to include articles from our newest team members: Cristina Montoya, Registered Dietitian and Justin Cheng, Physiotherapist.
We will begin our journey this month with our Naturopathic Doctor, Jo-Anne Mina, as she shares her passion for helping her clients control and enhance their hormonal balance. She also reminds us about the important role of vitamin C in achieving hormonal balance in our ‘Supplement of the Month’ feature. Keeping with the theme of balancing our chemical/nutritional essence, we have a little tidbit from our in-house Registered Dietitian, Cristina Montoya, who has an amazing passion for helping her fellow arthritis sufferers to find relief from pain and inflammation. It’s no wonder she is known as the Arthritis Dietician. We are super-excited to add her to our already stacked team of health and wellness practitioners. We round out this month’s articles with information from two of our manual therapists and Integrated Peak Performance Consultants, RMT, Tamara Vaughan, as she touches on body mechanics and how to keep your spine healthy, and physiotherapist, Justin Cheng, as he gives you some great ideas on the importance of stretching. Finally, a reminder not to stop at the articles! Take some time to look over our Highlights section at the end of the newsletter, where we leave you with some of the additional tools and treats we have in store to help you to achieve optimal health, peak performance and to pursue your own version of personal greatness.
Wow, that was a ton of info, but that’s how we do it here at TCHPP. We love sharing and giving because it is our deepest and most sincere passion. Until next time I will leave you with this: be relentless in your pursuit of what brings you most joy - it’s worth the effort!
Alvin Brown, B.SC., DOMP, RMT, NLP CEO & Founder Integrated Peak Performance Consultant Speaker, Coach and Author: Journey to Personal Greatness: mind, body and soul
HEALTHY HORMONES Dr. Jo-Anne Mina | naturopathic doctor
Call to book your FREE 20 minute consultation to find out if supplementation is right for you! 905 420 4325
Do you find yourself not being able to get enough sleep? Are you gaining weight in your midsection? Are your injuries taking much longer to heal? This may come as a surprise to you, but if you experience any of the above, then it could be due to an imbalance in your hormones.
Hormones are the body’s chemical messengers and are secreted by the pituitary, pineal, thymus, thyroid, adrenal, pancreas, testes and ovaries. Often times hormones are only thought of when sexual functions decrease, when a woman is pregnant or when going through menopause. They reach out to every cell in our body and help in getting the message across in order for daily processes to occur such as metabolism, growth, mood, development and sexual functions.
2. Sleep – I can never say enough about quality sleep. Be sure to maintain calming sleep habits before bed such as no electronics 2 hrs before or practicing deep breathing exercises.
3. Avoid excess omega 6 fats – Excess omega 6 fats (vegetable oils, soy, seeds, nuts, snacks, cookies, sugars) are pro-inflammatory. Although needed for the healing process, be sure to consume higher omega 3 sources (fish, flax seeds, eggs).
4. Avoid toxins – Plastics, household cleaners and feminine products contain toxins that mimic hormones, but result in negative effects on the body. Switch to glass and stainless steel containers, natural cleaning products and organic items.
HERE ARE SOME EASY TIPS IN HOW TO BALANCE YOUR HEALTHY HORMONES:
1. Reduce stress - Excess stress can affect hormonal levels and keep you in a chronic inflammatory state. Weekly yoga and meditation are great ways to combat stress.
Supplement of the Month Vitamin C
Vitamin C can be a great addition to your supplement regime. Not only is it an anti-inflammatory and anti-oxidant, but it helps support healthy adrenal function. Properly functioning adrenal glands are essential for hormonal balancing.
Always remember to consult with your healthcare practitioner before beginning any new supplement regimen.
The Arthritis Dietitian is pleased to share a powerful breakfast to fight the fatigue that is often present in people with autoimmune arthritis and fibromyalgia.
Makes 7 Pancakes (1 per serving)
Ingredients:
1 ripe medium banana, mashed 1 egg 1 tablespoon melted coconut oil 1 teaspoon vanilla 1 teaspoon ground cinnamon ½ teaspoon nutmeg ½ teaspoon Gluten Free baking powder 1 cup millet flour (gluten free) ½ cup plain almond milk (or favourite non-dairy drink: soy, rice, cashew) 2 tablespoons vegan protein powder* 1 pinch salt ¼ cup fresh or frozen blueberries (thawed)
Instructions
1. In one large bowl, combine millet flour, nutmeg, cinnamon, salt, baking powder, salt, protein powder. 2. In another bowl beat egg, almond milk, coconut oil, vanilla. Add mashed banana.
Take a 100 meal journey and make a small change one meal at a time! March is National Nutrition Month and The Arthritis Dietitian is ready to take you on a journey to make small changes and stick with it one meal at a time.
In week one, I joined Dietitians of Canada in encouraging you to take a pledge at dietitians.ca to make small goals you can achieve during the month of March to stick with over time.
Week two, I am inspiring you to navigate your kitchen and cook more meals at home using nutrient-rich foods to fuel your body and soul.
Week three is all about avoiding portion distortion and how to prevent environmental triggers setting you up to fail in achieving your healthy living goals.
Week four, I invite you to be adventurous and try an unfamiliar foods and ingredients to energize your hard working body.
Finally, in week five I am combining all the key strategies to make that small change last for a long time!
TAKE A 100 MEAL JOURNEY… Cristina Montoya | registered dietitian
BANANA-BERRY HIGH PROTEIN PANCAKES 3. Pour liquid mixture into flour mix and whisk for about 2 minutes or until smooth. Add 1/4 cup (4 tablespoons) of blueberries. 4. On a griddle or nonstick skillet, melt 1 teaspoon coconut oil and pour ¼ cup (60 mL) batter. Cook for 1 or 2 minutes or until bubbles start to form and edges are firm. Flip over and cook other side for 1 to 2 minutes or until bottom is golden. 5. Transfer pancake to a plate and keep warm. Repeat with the remaining batter, greasing griddle and adjusting temperature between batches as needed.
Tips:
• Serve with fresh blueberries and maple syrup to taste. • Freeze any leftovers and save it for those days when cooking
with an arthritis flare up is not possible.
Highlights:
• Moist and easy to swallow when experiencing dry mouth and jaw pain.
• Requires little preparation making it a great option for people with arthritis.
• Gluten and Dairy Free • Secret ingredient: vegan protein • Antioxidants: blueberries and cinnamon
Body mechanics is a term used to describe the way we move as we go about our daily lives. It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics can often lead to back problems because when we don't move correctly and safely, the spine is subjected to abnormal stresses. Over time, this can lead to degeneration of spinal structures such as the discs and joints, and lead to injury, and unnecessary wear and tear.
Posture
We have all been told since childhood to "stand up straight" but it is easy to get into bad habits. Good body mechanics are based on good posture which means the spine is in a "neutral" position - not rounded too far forward and not arched too far back. But what does good posture look like?
It's easy, follow these few steps:
• Start by standing with your feet apart.
• Create a small hallow in your lower back by tucking the tailbone in and tilting your pelvic bone slightly forward. This is done by tightening the muscles of the buttocks and thus, rotating the pelvis into a neutral position. Be careful not to round your lower back too much - just enough to feel some elongation through the small of the back.
• Pull the shoulders back and lift your chest (think of someone pulling a sting from your sternum).
• Lift your chin until it is level and relax your jaw and mouth.
That's it, proper posture! The spine is now in alignment and this means very little energy is required to keep it that way. This also means decreased stress on your back, and decreased likeliness of injury and/or pain. Practice this position until it becomes second nature.
Being aware of your posture during all of your daily activities is the best way to ensure you are using good body mechanics. Here are a few exercises that can help improve your posture.
Chin Tuck:
Sit or stand using proper posture.
Gently pull your chin back to a comfortable position
Perform this exercise in sets of 10, 2-3 times daily.
Shoulder Squeeze:
Sit or stand using proper posture.
Bring your elbows behind you while squeezing your shoulder blades together.
Hold for 5 seconds.
Perform this exercise in sets of 10, 1-2 times daily.
Stretching has always been something that no one pays much attention to, yet unconsciously we stretch when we yawn, when we get out of a chair we’ve been in for too long, or when a part of our body feels sore. We do this mainly because it feels good, but stretching does a lot more than just make us feel good. Here are some reasons as to why stretching is so important:
• Reduces muscle stiffness and increases range of motion • Reduces the risk of injury if done properly because the muscles will not have to
strain themselves as much when doing certain movements • Reduces muscle soreness and tightness after a workout • Improves posture because short muscles can cause imbalances or pull you into
poor posture • Improves circulation • Helps reduce stress and prevent headaches • Improves performance - especially in athletes As you can see, there are a lot of benefits that come with stretching but if you incorrectly, stretching could actually cause more harm than good. One type of stretching that you want to avoid is ballistic stretching. This is a form of stretching where you use momentum and a bounce at end range to achieve a range that is beyond what normally can be achieved. This can sometimes lead to injuries. When performing stretches, do every stretch in a slow and controlled manner. Research has shown that holding a stretch for 30 seconds is enough, as longer stretches will provide minimal additional benefits.
Another common error is aggressive stretching before exercise. This could potentially increase the risk of injury and will reduce performance. It is best to stretch after a workout. Instead do a light warm up before beginning.
Are you on the road to mediocrity, or are you on track to personal greatness? To guide your search for your personal power, Alvin Brown partners with you along the journey. He provides a blueprint for the path to life balance and self-mastery in Journey to Personal Greatness. By learning how to integrate mind, body, and soul, you will discover that you have the energy and power to make ''whatever you affect that much better when you leave.'' Health, family, career-you can have them all. Journey to Personal Greatness will teach you how to balance the six life essences: mental, emotional, physical, chemical, material, and spiritual. In practical and simple steps, Brown leads you through the process to achieve and maintain peace and balance. Leave behind the fast-paced treadmill of life, and step onto the track of life change. Lose the mediocrity mindset, and find personal greatness.
Journey to Personal Greatness is now available online on Amazon, Indigo/Chapters, Barnes & Noble and Books-a-Million. Copies are still available at the clinic for $20.00. Get yours today!
Journal to Personal Greatness is now available at the clinic as a supplement to Journey to Personal Greatness: mind, body & soul. Journals are $20.00 including HST.
Highlights TCHPP has ongoing programs that have been
designed to keep you moving towards your full
potential...
HighlightsTCHPP has ongoing programs that have been
designed to keep you moving towards your full
potential...
Check out what’s going on at TCHPP…
Cristina Montoya, The Arthritis Dietitian invites you to a dynamic talk on
BREAKING THE CYCLE OF WEIGHT GAIN AND
CHRONIC PAIN
March 19th and 30th For RSVP and more details contact TCHPP Customer Care Rep at 905-420-4325
My friend, Andrea Miller, RD and I had the pleasure to meet with Mayor Dave Ryan who kindly proclaimed March 2016 as Nutrition Month in the City of Pickering.
Metroland Media Group also published my column “Take a 100 Meal Journey to Healthy Eating” showcasing all the activities for Nutrition M o n t h a t durhamregion.com and the local newspaper.
Finally, as a token of appreciation for your kind welcoming in TCHPP’s community, I am introducing a talk for chronic pain sufferers on Breaking the Cycle of Chronic Pain and Weight Gain on March 19th and 30th.
Below: Alvin doing his thing at Vision Dance Academy January 31, 2015 & at an event for millennial entrepreneurs February 24, 2015.
