Phone: 613-732-3333 | www.integratedhealthcentre.ca  | 570 Nelson Street, Pembroke ON
May: Spring is Finally Here!
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This Month's Topics from IHC

Employee of the month
Chiropractic & Your Baby
Staff Pick
Developing Flexibility
The Fad on Fat: A Dietitian's look at Keto
Exciting Things to Come...
Employee of the Month

The staff member that was voted the winner of the employee of the month for May is... Ally! She was nominated because:

“She has been super helpful, super sweet, and has a kind, lovely energy!”
“Always is optimistic, positive, hard working, doing a great job of keeping Dr. Nik working effectively. Takes responsibility and follows through.”
“She is always looking for ways to be helpful, and is active in learning, teaching and promoting.”
“Because of her willingness to explore all avenues to help out patients with their needs.”

Congratulations Ally
Fussy Baby? Have You Considered Chiropractic?
Dr. Lindsay Heubner
Chiropractor & Acupuncturist
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People are often very surprised to hear that chiropractors are able to treat children, especially babies. There is a common misconception that chiropractic treatments have to be rough or aggressive and involve the “popping” sound often heard with adjustments. This is simply not true. A very important component of our therapy is soft tissue work, and applying the amount of force that is appropriate for each individual patient’s joints. The treatment of babies often involves very light soft tissue work, and no more than gentle fingertip pressure on any restrictions that are found. 

One of the most common reasons that parents bring infants to our clinic, is due to the fact that their baby is constantly fussy or exhibiting signs of colic. There could be several reasons for their discomfort, including some sort of physical trauma from the birth process, or digestive upsets such as acid reflux. As chiropractors we ask many questions involving the mother’s pregnancy, the size of the baby at birth, the method of delivery of the baby (c-section vs. vaginal), whether forceps were used, and the type of food the baby is receiving (formula vs. breast milk). 

Commonly, but not exclusively, the babies that suffer the most distress are the ones that are both delivered via c-section and formula fed. When a baby is born, there is the absence of any of the ‘friendly’ bacteria necessary for healthy gut and immune function. As the baby passes through the mother’s vaginal canal, they are coated with some of these bacteria and then take in more as they are fed breast milk. When c-sections are necessary, or if the mother is unable to, or chooses not to breastfeed, this covering with bacteria does not occur. The result is sometimes a baby who has impaired digestive function and as a result is crying due to constant discomfort. 

These babies will have muscle spasms in the abdominal area, need help digesting their milk or formula, and then it is necessary to introduce and balance the bacteria in the baby’s gut. We have had tremendous success in helping many infants in this situation. 

So if you, or someone you know has a baby who is constantly crying and seems in constant discomfort, considering calling us for help.


Staff Pick of the Month
Alanna Harris
Nutrition & Footwear Associate
Thanks to the Metagenics D3 Liquid drops, my winter mood has been great! Vitamin D is known to be the sunshine vitamin, and it shows when you use these drops!
The drops are peppermint flavoured, and each drop is measured for 1000 IUs; making it easy to measure. In addition, Vitamin D has great immunity properties, it supports your metabolic rate, reduces inflammatory response, and helps to protect the brain from mood disorders such as depression.
Some people ask, "Why bother taking a D supplement in the summer? I'm outside all the time!" Experts say that almost daily full-body exposure without sunscreen is necessary to achieve optimal levels, and that's just not feasible in daily life.
This vitamin offers a lot of great benefits and is considered one of our top 5 supplements we recommend for everyone. I love how convenient these drops are, and I would recommend these drops to all my friends and family!

10% off for the month of May!
Did you know that Chiropractic care, Acupuncture, and seeing a Dietitian, or Registered Massage Therapist are all accepted as medical expenses when claimed on your income tax (line 330/331)? No prescription needed! So whatever is not covered by a private insurance company or employer can be claimed! On the other hand, you must have a prescription for orthotics or orthopaedic footwear in order to claim them (with insurance as well as on an income tax form).
Developing Flexibility
Lindsay Gogolin
Personal Trainer
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  In terms of our overall health, exercise is one of the five most important things. In exercise, there are three components we must focus on to optimize our fitness levels; strength, cardiovascular, and flexibility. Flexibility is one of the most overlooked, yet arguably the most important part of exercise. Flexibility is the ability of the tissues surrounding a joint to yield to stretching without interference or opposition and then to relax. In my experience, training, and education, the best way to optimize flexibility is the combination of static stretching and ballistic stretching. If we are not very flexible to begin with, programming should begin with the use of only static stretching to develop a base of flexibility, until we develop enough range of motion in our joints to perform ballistic stretches.  

Developing range of motion in a joint can best be accomplished using static stretching methods. In static stretching, the tissues are gradually stretched to the point of discomfort, and the resulting position is held for a minimum of 20-30 seconds. This has become the preferred method as there is lower risk of injury, the energy requirement is less, and there is less post exercise muscle soreness. 

Ballistic stretching methods consist of active muscle action with the use of momentum of the moving body part to force the involved tissues to stretch. Ballistic stretching is more likely to develop dynamic flexibility, such as is demanded in most physical activity. Ballistic stretches must be structured with great care, as there is greater risk for injury. Such a program should begin with static stretches, to develop a base of flexibility. Next, slow, low-range motions can be incorporated. Gradually, the program can be increased to faster, large range motion stretches.  

Bringing the two together is known to be very successful in optimizing joint, muscle, and dynamic flexibility. 

Sources: 
Interview with Cory Herback
Spending hours a week exercising is neither realistic nor feasible for everyone. How about 15 minutes, once a week? Sounds good, right? MedEx is a program we design for you. Every workout is supervised and is designed to cause change. No hit or miss or hoping you are doing the right thing. Your body then responds at rest. That's right, your changes are due to rest as much as due to the exercise! We are so sure that you will benefit that we guarantee change in four visits or your money back!

Interested in MedEx? In an effort to cut costs for our clients, we will be offering semi-private MedEx classes. At less than half the cost of the regular MedEx program, join a group of 5 or less weekly to reach your fitness goals! Get the best results with monitored, medical exercise training. Call 613-732-3333 EXT: 3 for more information, or to book your spot now.
The Fad on Fat
Lena Jensen
RD, BSc, MAHN
Registered Dietitian
Keto, ketosis, ketones, ketogenic diet . What is it? How do I do it? Will it help me? 

The ketogenic diet (KD) was originally developed by physicians in 1911 to help manage epileptic seizures in children. The idea was: since the body utilizes carbohydrates as the main source of energy, decreasing the amount of carbohydrates in the diet may decrease the amount of energy the body (and brain) has and hence, decrease occurrence of seizures. This idea was correct! The KD continues to be the first line treatment for childhood epilepsy to this day.
Today, the ketogenic diet is being used for other purposes as well: mainly weight loss and bodybuilding. This time, the idea is: if the body is deprived of carbohydrates to use for energy, it will use fat for energy instead and this will result in fat loss. Is this idea correct, also? 
In fact, it is ! Our bodies are able to adapt (over time) to utilize fat for energy instead of carbohydrates. This is called ketosis . Typically, our body breaks down carbohydrates into glucose, which it then uses for energy. When our levels of glucose are low (either because we are eating too few carbohydrates, or we haven’t eaten in a long time), our body quickly looks for other sources of energy – in this case, fat . Without glucose, our insulin levels drop which causes the fat in our cells to be released. This fat then travels to the liver where it is turned into acetoacetate – the primary ketone and our body’s second choice for energy. From acetoacetate, our body can make acetone and beta-hydroxybutyrate (the main ketone circulating in the bloodstream). 

So, is the ketogenic diet really THAT different from any other eating plan?

YES (unless you’re thinking of the Atkins diet – which is very similar to the KD). Health Canada recommends that 45-65% of our calories come from carbohydrates, 10-35% of our calories come from fat, and 20-35% of calories come from protein. Based on a 2000-calorie diet, this roughly translates to 225-325g, 22-78g, and 100-175g of carbohydrates, fats, and protein per day, respectively. In comparison, the KD aims to have no more than 20-40g of carbohydrates per day. This means that now, your calorie breakdown should look more like: 5-7% of calories from carbohydrates, 13-17% of calories from protein, and 75-90% of calories from fat (more than triple than what Health Canada recommends). To clarify, you are not eating more calories on the KD. You will still be consuming the same 2000 calories (in this example) just the proportion of calories coming from foods high in fat will be much higher. 
Once you switch your regular eating pattern to the ketogenic diet, it will take your body approximately 3 days to enter ketosis . This is simply because it will try to use up all the glucose and stored glucose (glycogen) for energy first, before producing ketones and utilizing the ketosis mechanism effectively. One of the common characteristics of ketosis is a sweet, fruity breath. This is a result of one of the ketones, acetone , being expelled through your mouth. 
The ketogenic diet has been actively studied in multiple disease states, including: Alzheimer’s disease, cardiovascular disease, Type II Diabetes Mellitus, Parkinson’s disease, and cancer. Some studies were able to discover statistically significant findings conducive with following a KD. 
In terms of athletic performance and muscle building, the ketogenic diet has also been extensively reviewed. To date, any results favoring the use of the KD within the realm of sports nutrition have either been skewed by the sample, the duration was too short, or were not statistically significant. 
In terms of weight loss, does the KD really work? Absolutely ! Part of the reason may be the fact that you are eliminating an entire food group from Canada’s Food Guide – grain products. With that, your overall food choices are limited which can typically contribute to weight loss. Another reason for weight loss may be the fact that most people following a low-carbohydrate diet tend to increase their protein intake. There is some evidence to support higher protein amounts may be beneficial in supporting weight loss. 
But, why do people experience such a rapid weight loss with the ketogenic diet? One explanation may be that the weight is coming primarily from water weight. 1L of water weighs 1kg. When our body depletes its glycogen stores, it also depletes the water that is stored alongside the glycogen. For some people, this may be kilograms of weight. However, long-term effects of weight loss from the KD are similar to that of people following a low-fat, high-protein diet (similar to the Mediterranean diet). In other words, the KD has not yet been proven to be more effective at providing long-term weight loss in comparison to other diets. 
Another reason for weight loss on the KD may be due to its impact on hormone levels. Our body has two main hormones related to eating: leptin and ghrelin. Leptin is released by our fat cells and tells our body to stop eating. Ghrelin is released by our stomachs and tells our body to start eating. Studies have shown that putting our body in a state of ketosis increases circulating levels of leptin and decreases ghrelin. In other words, most people on the KD do not feel the sensation of hunger. 
At the end of the day, there are arguments that can be made for and against the ketogenic diet. It is hard to maintain, but it yields results quickly. The foods it allows are decadent but sometimes it may be hard to eat that much fat in one sitting. It is hard to get started but the sensation of hunger is limited once you get going. 
So, will the ketogenic diet help you? Maybe! Everyone lives a different lifestyle, has different values, and everyone’s body is different! 

Want to learn more about if Keto is right for you? For all your diet & nutritian needs, come to Integrated Health Centre and sit down with Lena, Registered Dietitian.

Dietitians offer a great one-on-one resource to help clients with weight loss, managing intolerances, managing health conditions like diabetes, high cholesterol, or cardiovascular complications, wanting to improve athletics, are pregnant or try to conceive, or just want some tips on how to maximize their health.

Call now for more information, or to book a consultation with Lena today!
Exciting Things to Come...
Spring Summer 2018 Footwear
Every week, more spring footwear is arriving. Come visit the store today to try on our new Finn Comforts, Joules Boots, Vionics, spring Bogs, Joseph Siebel, Danskos, Romika, Vikings and more!

Ask our Experts
Have a question for one of our Doctors, Personal Trainers, Message Therapist or Registered Dietitian? Reach out to us via phone, email or on our Facebook, Instagram or Twitter page. We can answer your question, give health advice, or write on your topic in the next newsletter!

New Classes

Spin Classes are now in full swing! Mondays at 5:45PM or Wednesdays at 6:45PM. 5 classes for $50, 10 for $90, or drop in for $12! For more info or to reserve your bike, contact Integrated Fitness 613-732-3333 EXT: 3.

Be Moved Yoga taught by Jacky Faught. Come explore Yoga Asana, Pranayama, and functional movement focusing on improved wellness, deepening awareness, strength and mobility. Mondays 7-8PM. Be sure to call and reserve your spot, as the class will not run without at least six people registered the day of.
 
Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone: 613-732-3333