Welcome to the first edition of our newsletter, IHConnection!
Learn tips and tricks to be the healthiest you!
Stay tuned for interesting articles and promotions
Employee of the Month!
Kayla Audet
Nutrition and Footwear Associate
This month Sherrio ‘passed the elephants’ to Kayla. “Kayla has always taken the time to talk with our clients in a way that is educational and yet not over their heads. She displays a passion for helping people to help themselves through the power of knowledge”. Kayla has become an integral member of the IHC team, using her strong understanding and interest in nutrition to help guide clients to get to the bottom of their issues, not just give them a band-aid solution. She is working on her Registered Holistic Nutritionist certification through Canadian School of Natural Nutrition in Ottawa, to graduate in June. “So please take a moment to say ‘congrats’. Way to go Kayla for all you are doing to better our community. Cheers!, Sherrio”
Patch or Fix 
Conventional wisdom says “if it ain’t broke, don’t fix it”.  This is often the standard approach that many people take to their health as well.  Unfortunately, the end result of this ‘patch it as you need’ attitude, has lead to an explosion of medical overuse and misuse.  A good example of this is shown in the number of people with Osteoarthritis; there are currently more than 4.6 million people living with OA, which will rise to more than 10 million in the coming decades (Arthritis Society).  Good lifelong, lifestyle habits including proper nutrition and effective exercise can help to alleviate the need for joint replacement surgery in later years.

5 Tips to Help Fitness Resolution Stick:
If your resolution for 2016 was fitness related, we’ve come up with our 5 best tips to help you keep to it. You’re full of enthusiasm and determination, but maybe aren’t sure of the most effective ways to help your resolution along - check out our tips below. 
1. Have SMART Goals!
It’s a great resolution to be fit and healthy, however, without a thoughtful plan its easy to lose your way.  SMART goals, are going to help you to attain those results. S- specific. M- measurable. A- attainable. R- realistic. T- timely.  Instead of saying you want to lose weight, it could look more like: ‘I want to lose 20lbs by the long weekend in May, by signing up for 2 fitness classes a week and strength training 2 days a week’.  It takes a little bit of practice to set SMART goals, so take the time to really think about what is realistic for you. Write out a couple of goals and see which is the best fit. Also, you can make smaller goals to help you reach your main goal. Try weekly goals to really help yourself out!

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Client Testimonials
"9/10 on the pain scale 24/7"
Some people think I'm a pain in the neck, but nobody knows the unrelenting pain I've felt in my neck for 37 years now. At 53, that's been since I was 16, and it's gotten worse as time goes on.

I'm not one to let life just kick me around. I'm scrappy. I fight back. I research. I've had an MRI, CAT scans, and many Xrays. I turned to chiropractors, physiotherapists, massage therapists, a Bowen therapist, and I even consulted a surgeon. I own every contraption that Dr. Ho makes. I've worn out neck pillows. I own an inversion table. I own three traction apparatuses. I've exercised and stretched and taken over the counter and prescriptions drugs like muscle relaxants, anti-inflammatories, and pain killers. I've tried compresses, ointments and herbal remedies. Unrelenting pain contributed to many bouts of depression and an inability to cope with the tough stuff life throws at us all. I planned every activity through the lens of pain, and how much any activity would or wouldn't aggravate my neck. Out of despair, after 30 years of pain, I finally succumbed to taking an opiate-like pain medication just to keep functioning and meeting work deadlines. A simple thing like seeing a friend for lunch at a restaurant came at the cost of more pain. Some days I could handle it, some days I said no to invites, and some days I simply choked back more opiates just to get through it.

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Balancing your Macronutrient Diet: Protein, Carbs and Fats. 

Protein and healthy fats are a key part of sustainable weight loss. Yes you heard right! Protein and FAT have a positive affect on how quickly your body turns food into blood sugar. These 2 food groups are more complex macronutrients and therefore take longer for your body to break them down. When trying to lose weight, it is important to have three meals with a source of complete protein such as eggs, chicken, fish or lentils.  As well, healthy, non-saturated fats such as olives, extra virgin olive oil and avocado’s can be incorporated into meals or can be part of healthy snacks and they are very good at making you feel full/satiated. At the same time, it is important to avoid simple sugars as they are immediately digested and have a significant negative impact on blood sugar and central adiposity (fatty tissue). A healthy diet should consist of no more than 30 grams of added sugar per day and most people consume this in breakfast alone! Gain energy, feel better and improve your health through balanced eating.

Find your macronutrient balance by talking to one of the Health Coach’s at the Integrated Health Centre today!  

Three things to look for in Healthy Footwear

There are three things in particular that can make a pair of shoes healthier for your feet and offer pain relief to common complaints. Firstly, you want to look for a shoe that has laces, velcro or straps that allow your foot to be fit comfortably into the shoe. This improves stability and gait and can help improve the effectiveness of orthotics.

Secondly, you want your shoe to have an arch support ideally in two places. The inside arch of your foot and your metatarsal arch (pad behind your toes) should be supported by your shoe’s anatomical footbed. Birkenstocks and Vionics offer varied support options and often help relieve pain due to plantar fasciitis, heel spurs and joint soreness.

Thirdly, and most importantly, your shoe should have a solid foundation.  Poor quality footwear with thin, unsupportive soles can lead to dropped arches, joint pain and inflammation. Take care of your feet as part of your daily routine!  

Come in to get a free gait scan or to get advice from our footwear staff about which footwear will help you alleviate your foot pain.  

Integrated Health Centre
570 Nelson Street, Pembroke
Along the Ottawa River in East End Pembroke
Phone: 613-732-3333 | info@integratedhealthcentre.ca