Phone: 613-732-3333 | www.integratedhealthcentre.ca  | 570 Nelson Street, Pembroke ON
November: Jump Right In, We Dare You
Employee of the Month!
Cat Keoghan
Footwear and Nutrition Associate
The employee of the month for October is... CAT! She claimed the title last month with the following nomination: "She's always full of energy, information and creativity. A day with her is never boring and always productive."
Other nominations included these wonderful comments:
"She's awesome and I love her laugh. Welcome back"
"She's always cheerful & positive"

Congratulations Cat!
What to Know About Custom Orthotics
Dr. Lindsay Heubner
Chiropractor, Acupuncture
Here at the Integrated Health Centre, one of the services that we offer our clients is custom-made foot orthotics. 

The most obvious reason for recommending them to a patient is foot pain, whether caused by the very common plantar fasciitis, or some other source of discomfort such as bunions or metatarsalgia. Other common reasons that our patients are prescribed orthotics include shin splints, knee pain, low back, or hip pain. It is also common to require these custom foot supports after a serious foot or ankle injury such as torn ligaments or a fracture, which almost always result in weakness and instability of the affected lower limb. 

The Chiropractors here at our centre will first conduct a thorough history and examination of your problem. The exam includes muscle testing, joint assessment, and gait analysis. After determining that orthotics are required, the Doctor will customize the support to suit your individual needs. They can be made to suit any type of footwear, from work boots, to the most stylish pair of high heels, and everything in between. Special modifications can also be made for corns, calluses, and other foot deformities.

Custom orthotics are covered under most extended health insuran ce plans, but a prescription is required from your family physician. Once this is obtained, our chiropractors adjust your feet and balance your muscles to allow for correct anatomical alignment before we conduct a 3-D scan of your feet. The data is then inputted and sent to the lab where the orthotics are made to your specifications.

If you think you may benefit from orthotics, or have any questions about them, call us and speak to our helpful staff, or mention it to your Chiropractor on your next visit.
Staff Pick
Dr. Nik Bair-Patel
Chiropractor, Acupuncture, Owner, Visionary
You may see me, in the clinic hall, drinking a yellow shake in large and thirsty gulps. This is Metagenics UltrainflamX and it reduces my bodily aches and pains and gives me energy for a long day of treating people. I have it used personally for years and many patients have reported great benefit for managing the ravages of excess inflammation that is natural with aging.

10% off for the month of November!
Brain and Body: The Connection
Freya Ames
Fitness Assistant Manager, Personal Trainer Specialist
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We all know some of the benefits of being physically active:

Lose weight, look better, reduce the risk of certain diseases, build muscle and bone density.

But… There is so much more, and it’s all about physical activity and our brain health!

This is what I have been learning:

Exercise improves learning by increasing the level of brain chemicals called growth factors to establish new connections between brain cells which increase our learning potential to do such things as play tennis or learn how to dance. It is said that you challenge your brain more when involving movements that require good co-ordination. The brain needs the stimulation in order to grow and adapt… Just like our muscles!

The Alzheimer’s Research Centre speaks to the fact that exercise is an amazing tool to use to fight against the disease. Exercise seems to protect the hippocampus which is used to govern memory and spacial awareness; these areas are some of the first to be effected by the disease.

Studies have shown that regular basic exercise such as walking can lower the risk of getting, or at the least, slow Alzheimer’s symptoms. One study showed that people predisposed to get the disease were 4 times less likely to succumb if they stayed active.

If that’s not a motivator to do something physical… I don’t know what is.

Oh, as a bonus, exercise really is good for you if you are dealing with emotional health issues. Things like stress, depression or anxiety, are relieved by activity. It helps to modify certain hormones and stimulates others all in the efforts to make you feel more in control and positive.

How you look physically from all of this exercise is just icing on the cake. Sorry, even cake has it’s place in life.

Reference:
Kotz, Deborah; Haupt, Angela. "7 Mind-Blowing Benefits of Exercise." Health: US News , 03-07-2012. https://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise. 11-03-2017
Client Story
Cailey Anderson
Care Co-ordinator
My wonderful words of Wednesday is about a new patient that came to us shortly after I took over for Reene, the previous Patient Care Coordinator. When this patient came in, he could barely walk, was hunched over, and was clearly in a LOT of pain that was affecting his every day life. After doing laser therapy, getting chiropractic care and getting new orthotics, he was a changed man. He actually did a skip jump type thing after coming out of the treatment room a few weeks after his first visit, and I've never seen him without a smile since. For me, that was the first new patient I had that I saw such a dramatic change in both attitude and physical wellbeing. It nice to know that we work in place that can change someone's quality of life so thoroughly. 
The Finest Walking Shoes on Earth, since 1945
Ally Senuik
Chiropractic Assistant, Footwear Associate
If you haven’t heard of the shoe brand Finn Comfort, you’re definitely missing out. They have claimed the title of being one of, if not the best supportive footwear available to the mass market. 

Finn Comfort offers premium footwear hand-made in Germany, making the most of modern medical technologies combined with classic European design to provide unparalleled support and comfort. All Finn Comfort shoes feature the renowned, removable orthopaedic cork footbed. Anatomically designed to gently reposition the heel, arch, muscles, ligaments, tendons and bones in the feet, they make each step supremely comfortable while gently improving posture and gait.
 
The brand also makes use of all-natural materials including full grain bovine leather organically tanned, and chrome/toxin free, cork and latex, both ethically farmed from their host trees. Similar to a Birkenstock, the Finn cork footbed molds to the wearers foot over time, producing a feel similar to custom orthotics; they are available in both a regular and extra soft version, both of which are covered in a natural suede lining that is moisture absorbent. Moreover, if you already have custom orthotics, all Finn Comfort styles have removable beds to allow the use of those instead. The sandal styles also boast complete adjustability with several velcro or buckle straps.

Along with the superb quality of the make and materials used for this footwear, both the outer soles and the cork insoles are replaceable and sold separately. This means that as long as the leather upper of the shoe is kept in good condition, the outer sole (or base of the shoes) can be replaced if worn down from years of wear and tear. Similarly, once the insoles are worn down to the point that they’re lacking support (generally one to one and a half years of constant wear) they can be removed and replaced. Outer soles start at $40, and insoles range from $45-65, which dramatically reduces the expenditures for supportive footwear over several years. During my time within the orthopaedic footwear industry, I have seen many people who have owned the same pair of Finn Comfort shoes or sandals for over ten years, but came in every two years or so to replace the outer soles. 

Finn Comfort includes the Finnamic line, a series of shoes and sandals that feature the rocker sole. Rocker soles, or rocker bottom shoes have a slightly thicker outer sole with a slight curvature to it, which encourages the proper heal-to-toe motion when walking. These have also been commonly recommended for people suffering from ball of foot pain, or arthritis in the toes; this is because the type of walking promoted by this style of shoe reduces the amount of pressure and bend forced on the foot phalanges, allowing for relief and healing. Additionally, there is the Prevention Collection, which features shoes with wider and higher toe boxes, elasticized leather (ideal for hammertoes and bunions), seamless interior to avoid irritation, and cushioned footbeds.

Because of these orthopaedic benefits, Finn Comfort shoes are legally considered "orthopaedic footwear." In other words, if your health insurer provides coverage for orthopaedic footwear within your health benefits package, and you have a prescription from your family doctor for such, you could have these shoes covered. In addition, with a prescription, Finn Comfort shoes can also be claimed on a Canadian income tax return as a medical expense (line 330 and/or 331).

To see if you're applicable for coverage on these shoes, call your insurance company and ask if you have coverage for "Orthopaedic Footwear"*. Most companies will grant an allowance of up to $400 annually.

Now, I can’t avoid the proverbial elephant in the room; the biggest barrier for Finn Comfort footwear is the price. As a result of the licensing process the company uses to assure that every single style is made to recent orthopaedic standards and approved as a medical item, (not to mention the premium materials being used) the shoes range anywhere from $180 to $500, depending on the style. Sandals generally average around $200, shoes around $300, and winter boots north of $400. When it comes to good quality supportive footwear, these certainly hold a high price point, but the brand has stood the test of time, and have shown to be well worth the investment. If i've piqued your interest in the least, I encourage you to come by and try on a Finn Comfort Style. You'll be blown away by the instant "Ahhhhh" your feet feel.

* Insurance coverage and prescriptions for "custom orthotics", or/and "custom footwear" are considered different from "orthopaedic footwear" and will not be applicable to Finn Comfort shoes. 
Food Choices
Cory Herback 
Health Coach, Fitness Coach
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Although you may not always have been aware of it, nutrition plays a significant role in your life, and will continue to affect you in major ways, depending on the foods you select in your daily life. Paying close attention to good nutritional habits now will support health benefits later. Conversely, carelessness about your food choices can lead to you being at higher risk for chronic disease later in life, including heart disease, diabetes, and cancer. Of course, some people will become ill and die at an early age no matter the choices they make, and others will live long lives despite making poor choices. For the majority of us, though, the food choices we make every day will benefit or impair our health in proportion to the wisdom in those choices. Although most people realize that their food habits affect their health, they often choose foods for other reasons. Foods bring to the table a variety of pleasures, traditions, and associations as well as nourishments. The challenge is to combine favourite foods and fun times with a nutritionally balanced diet in order to optimize our health! 

People are always choosing what they eat, when they eat, and even whether or not to eat in highly personal ways, often based off of behavioural or social motives rather than on awareness of the high importance of nutrition to their health. A variety of diverse food choices can help support good health, and developing an understanding of human nutrition can help us make positive selections more often. 

Personal Preference - As most would expect, the number one reason people choose foods is based off of their own personal preference in taste people like certain flavours. Three universally common preferences are the sweetness of sugar, the savouriness of salt, and foods high in fat. Research suggests that genetics influences taste perceptions, and therefore preferences. 

Habit - People much of the time will select food out of habit. They will have a preferred fruit, cereal with milk, and a beverage for breakfast every morning, simply because they've always had that to eat at that specific time, or similar to that. Eating a familiar food and not having to making any decisions can be comforting and can provide routine. 

Social Interactions -  Most people enjoy companionship while eating. It is fun to go out with friends for pizza or ice cream, and can relieve stress! Studies show that people actually tend to eat more when socializing with their friends and family. Meals are quite often social events, and regardless of hunger, sharing food is part of hospitality. Social customs invites friends or family to share food and beverages offered by a host. 

Availability, Convenience, and Economy - People often eat foods that are easily accessible, quick and easy to prepare, and within financial means, most of the time disregarding the quality of the foods. Even venturing into the kitchen, they want to prepare meals in 10-15 minutes, using little ingredients. Generally, those ingredients are already semi-prepared foods, such as canned soups. Alternatively, some people visit meal-preparation businesses where they assemble several meals from ingredients that have been purchased and portioned to feed their families according to planned meals. Those who frequently prepare their own meals eat fast food less often, and are more likely to meet dietary guidelines. 
Consumer emphasis on convenience limits food choices to the selections on menus and products that have been designed for quick preparation. Whether decisions based on convenience meet a person’s nutritional guidelines depends on the choices they're making. Eating a banana vs. a candy bar may be equally convenient, but eating the banana provides more minerals and vitamins and less sugar and fat. 
Rising food costs have shifted consumers’ priorities and changed shopping habits. People are more likely to buy lower priced store brand items and prepare home-cooked meals than buy healthier convenience foods. 

Positive and Negative Association - People tend to like a certain food based on happy occasions that have accompanied them. Some may like peanuts at baseball games, or cake and ice cream at birthday parties. At the same time, one may not like certain foods because they had eaten them when they felt sick one time, or that they were forced to eat as a child. 

Emotions - Some people cannot eat when they're emotionally unstable; whereas others may eat in response to emotional stimuli - for example, to relieve boredom or depression, or to calm their anxiety. Foods influence brain chemistry and the minds response. Carbohydrates and alcohol tend to calm, whereas protein and caffeine are more likely to activate. Eating in response to emotions can easily lead to overeating and obesity, however, it may be appropriate at times. Sharing food, for example, at times of bereavement serves the givers need to provide comfort, and the receivers need to be cared for and to interact with others, as well as take nourishment. 

Values - Food choices reflect people’s religious beliefs, environmental concerns, or political views. For example, some Christians do not eat meat for Lent (a period of time prior to Easter), Jewish law includes an extensive set of dietary rules governing the use of certain foods from animals, and some Muslims fast between the hours of sunrise and sunset during the Ramadan (the ninth month of Islamic calendar). Some vegetarians will make their food choices based on their concern of animal rights. Some people will buy their food from local farms to save the fuel and environmental costs of shipment, and may also buy foods packaged in reusable or recyclable containers. Some consumers may accept or reject foods that have been genetically modified or grown organically. 

Body Weight and Image - Some people will choose certain foods and supplements that they believe will improve their physical appearance, and avoid those they believe will be detrimental. Many of these decisions can be very beneficial to health when based on sound nutrition and fitness knowledge, but decisions based on fads or carried to extremes can undermine good health. 

Nutrition and Health Benefits - Finally, many consumers make food choices that will benefit their health. Food manufacturers and restaurant chefs have responded to scientific findings linking health to nutrition by offering a diverse selection of foods and beverages that promote good health. Foods that provide health benefits beyond their nutrient contributions are called “functional foods”. Whole foods - as natural as tomatoes and oatmeal - are the simplest of functional foods. Consumers will typically welcome new foods in to their diet provided they are somewhat convenient, reasonably priced, clearly labeled, and easy to find in the grocery store. These new foods must also taste good for the consumer. A person doesn't normally need to eat any real “special” foods in order to enjoy a healthy diet; many simple foods offer numerous health benefits. Many of the simplest foods, such as whole grains, vegetables and fruits, legumes, lean meats, fish, poultry, and plant-based milk products are among the healthiest nutritional choices a person can make.

A person selects food for a variety of reasons. Whatever these reasons, food choices significantly influence ones health. Individual food choices neither make nor break a diet’s healthfulness, however, the balance of selected foods over extended periods of time can make a difference to our health. People are wise to keep in the back of their minds “nutritional value” when grocery shopping and making their daily food choices. To recap the article, here are some tips on how to optimize health through some of the ways we choose foods
  • An enjoyable way to try new flavours and learn about other cultures is to taste their ethnic foods 
  • Getting into habits is important for ones routine, but can become boring; it is healthy and exciting to step out of our eating habits every once in a while
  • Try to schedule a time to socially interact with some of your friends and family at least once a week while sitting down for a meal 
  • Considering availability and convenience, try to make the effort to buy more healthy convenience foods such as fruits and veggies, rather than purchasing and consuming name brand, semi-prepared foods. It will be much healthier for you to do so over time 
  • In terms of positive association, remember that sometimes when we’re associating foods to positive events, we do have control over what we eat and can keep those choices healthy. In terms of negative association, remember to challenge your thoughts and always know that it is not necessarily the food that is negative, but the event in which it caused you to feel negatively about it. We do not have to miss out on certain foods our whole lives just because we’ve associated it with a negative event in the past. I, personally, became ill one night after eating pizza, and missed out on the joys and taste of pizza for three years because of my negative association to it. However, I one day challenged myself and thoughts, and am now back to enjoying pizza once a week; a tasty inclusion to my weekly cheat meals!  
  • In times that cause us to be emotional, or our moods to fluctuate, try to remember that a healthy meal may influence your mood to change positively, while an unhealthy meal may influence it to change negatively 
  • In terms of values, remember everyone is their own person and is entitled to what they want to choose in terms of food. However, do think about how our food choices are influencing us and our economy, and what we can do to help that, such as shopping locally and eating organic foods, which are also much healthier for us.    
  • In concerns to weight and image, it is important to make healthy food choices, but also to remember that not having a balance can have an effect on our stress levels, and therefore can be counterproductive to the change we want to make to our body and weight
  • Be sure to stay as natural as possible when grocery shopping. If the foods have been processed, or have many different unnatural ingredients on the nutritional facts, the chances are higher that they are not very healthy for us. Remember, some of the simple foods are among the best food choices we can make!  

A balance of how satisfied and happy someone is with their daily food choices, and the nutritional value of these foods is always important for ones overall health. My next article will be the first of three that will be going into depth on the nutrients, including nutrients in foods and in the body; the energy-yielding nutrients; and vitamins, minerals and water.  If anyone has any questions regarding this article, nutrition, or your overall health, book an appointment with me at Integrated Health Centre an d I will happily answer them there, and help you achieve your personal health goals!      
Staff Pick
Rachael Bowman
Nutrition and Footwear Associate
A Green's Your Colour Triple Insulated Bottle keeps water cold for up to 36+ hours and hot for 8+ hours at a time. It comes with a tea strainer which is perfect for loose leaf teas and fruit infusing your water for added flavour & vitamins! Available in 7 colours and proudly Canadian.



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