Phone: 613-732-3333 | www.integratedhealthcentre.ca  | 570 Nelson Street, Pembroke
Client Story
Aida O'Sullivan, Chiropractic Administrative Associate
"So great to make a positive difference!"
We had a new client come in about two weeks ago to inquire about chiropractic. She came in very skeptical of how chiropractic would help but after some reassurance, she booked into see Dr. Foy right then. After she came out of the session, she was so happy and was raving about how wonderful the doctor was and all the staff, how we made her feel safe and wonderful. Every time she comes in for more sessions, she continues to tell me how wonderful we are and how she tells everyone about how we have helped her. So great to make a positive difference someones life! 
An ounce of Prevention is worth a Pound of Cure
Rachael Bowman
Nutrition and Footwear Associate
Most of us take for granted our health when everything is running as it should. When pain happens it can dramatically change how we move through our day. Foot pain can be disabling and even mean the difference between needing institutional care in our later years or being able to live in your own home. So taking care of our feet now is so important in preventing some of the basic foot issues such as fallen arches, hammertoes, metatarsalgia, bunions, heel pain and arthritis. 

Basic Foot Care
·    Examine your feet daily, looking for dryness and breaks in the skin
·    Wear shoes and socks that fit your feet and are comfortable
·    Wash your feet everyday
·    Cut or file your nails straight across and never shorter than your toe    
                   
Proper Fit

As we age our body loses muscle mass and this contributes to a change in our shape. This includes our feet. Most shoes are narrow in the front foot and tight fitting shoes can contribute to a variety of problems. Finding the right shoe is essential for preventing many long terms issues. By taking a piece of paper and tracing around the bottom of the foot, you can determine whether the foot is wider than your shoe. If it is, it is time to go shopping for a new pair of shoes. When purchasing new shoes getting a good quality from a reputable store will make all the difference in the care for your foot. 

·    Wear shoes appropriate to activity; good support for walking, jogging shoes for jogging, warm and water proof boots for winter
·    Heels should be sensible height. Higher than 3 cm throws the body's weight off centre leading to back aches and muscle cramps in the legs; switch heel heights during the day to ease strain on legs and feet
·    Shop for shoes later in the day, as your feet will be more swollen and you can adjust the fit accordingly
·    Lace up versus slip-on for better security and fit
·    Leathers are the best material as they are breathable and take the shape of your foot
·    The tips of your toes shouldn't touch the end of the shoe; a roomy toe box should allow your toes to move in the shoe
· Footbed should provide arch support; if there is no contour, consider adding orthotics

Foot Exercises

Like with every part of the body, exercising to maintain health is optimal.

·    Pick up marbles or a crumpled towel with toes
·    Rock in a rocking chair by pushing off with your toes
·    Raise yourself to tiptoe then rock back to your heels twenty times a day
·    Cross your legs, point the toe down and move your foot in circles, first clockwise and then counter clockwise, 
·    Roll your foot of a tennis ball 

When you shop at Integrated Health centre, our staff will ensure that you are getting the proper shoes to benefit your Health as well as your style. 

Coking with Protein Powder
Mandy Christink 
Nutrition and Footwear Associate, Yoga Instructor
Lets face it, with so many different types of protein on the market, it can be a little overwhelming. There is Whey, Vegan, Soy, Rice, Hemp, Pea, Egg and even Weight Gainer. Everyone of these proteins claims to have the right balance for the best results. So how do you navigate through they health food craze and find the right protein powder? Here are some questions to answer to help you decide:

  • "What are you taking it for?" Are you trying to grow, starting a new program, amping up your workout or even recovering from an injury?

  • "What type of protein powder is best suited for you?" The most common type is Whey. It is simply the liquid bi-product of what you get when making cheese. Once you remove water and the casein content from the product, you are left with a concentrated Whey protein. This can be broken down even further, removing extra calories, fat and cholesterol per scoop, creating an isolate protein which often has mor protein per scoop than concentrate. Hydrolysates have been partially broken down by exposing the protein to heat, acid or enzymes to break apart the bonds linking amino acids. This allows it to be more easily digested and therefore, better absorbed by the body.

  • How much protein do you need?" The daily recommended dietary allowance for protein is 0.8 grams per kilo of body weight. A sedentary (doesn't exercise) 40 year old woman weighing 140 pounds would consume 53 grams of protein a day. This however is the minimum amount you need to stay healthy. Protein preserves muscle strength despite aging, and maintains a lean, fat burning physique. It has been suggested to consume double the amount of the daily recommended dietary allowance, increasing your protein to 25% of calories consumed. Consuming too much protein can be hard on the liver and kidneys. So evaluating your lifestyle will determine the amount of protein required for your individual needs.

With multiple brands and flavours, fillers and sugar content is another important aspect to look at when picking a protein powder. Some contain high amounts that will be counter-productive to the reasons for taking it. Limiting yourself to supplementing just with protein shakes can be boring so sometimes sprucing it up with baking or pancakes, can create healthy snack alternatives. Here is one that i have tried:

Classic Chocolate Peanut Butter Protein Cookies

Cooking time: 10-12 minutes

Ingredients:
  • 1 scoop chocolate protein powder
  • ¼ cup coconut flour
  • 1 teaspoon baking powder
  • ½ cup brown sugar (or your choice of sweetener)
  • 1 large egg
  • 1 teaspoon vanilla extract
  • ¾ cup peanut butter
  • 1/4 cup chocolate chips

Pre heat oven to 350 degrees and line pan with parchment paper.
In a large bowl, mix all dry ingredients; set aside.
In a separate bow, combine eggs, vanilla and peanut butter - mix until smooth and thick. Pour egg mixture into dry mixture and mix until smooth.
Using your hands, form the dough into small 1 inch thick balls and place them on lined cookie sheets.
Press down on each ball with a fork to form a cookie shape.
Bake for 10-12 minutes.
Remove tray from oven. Let sit for 10 minutes before transferring to rack to fully cool.

* If you don't want to use sugar, use a sugar free granulated sweetener
* Using a flax egg (mixture of flaxseed meal and water) works only when using peanut butter
*If you only have vanilla protein power, add 1 tablespoon of Cocoa powder. You may need to add a dash of water or milk to form dough
* Peanut butter can be substituted with almond, cashew or any other drippy nut butter
Staff Pick
ADRENAsmart
Mandy Cristink
Nutrition and Footwear Associate

My Staff Pic is ADRENAsmart by Lorna Vanderhaeghe. Since I started taking this product three months ago, I feel that I have been able to cope better with stress. I have paired it with Estrosmart Plus and the combination has elevated all PMS symptoms. 


10% off for the month of October
 
Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone: 613-732-3333