Foster Family Chiropractic & Associates

Monday Mindset

2012-02-13T12:36:00.002-05:00

I was driving south on Leslie through Sharon a couple of weeks ago and I read a sign that got me thinking:

It read: "KEEP YOUR WORDS SOFT AND SWEET IN CASE YOU HAVE TO EAT THEM"

I have eaten my fair share of hard and bitter words. This week I am going to be kind to my palate

DRW

A chiropractic adjustment & a hint of natural immune boosters to help you heal from the flu & colds

2012-02-07T19:57:00.000-05:00

Taken together, these strategies lay the groundwork for a robust immune system that can stand up to all kinds of viral and bacterial assaults. However, there are also a number of all-natural therapies that can help you combat colds and flu's on a more short-term basis. Here's a listing of some of the most effective ones:

Zinc—According to a Cochrane Database Review of the medical research on zinc, when taken within one day of the first symptoms, zinc can cut down the duration of a cold by about 24 hours	Mushrooms—Beta glucans and proteoglycans are the primary biologically active compounds in the mushroom fruit body and mycelia that support your immune system	Oregano Oil: The higher the carvacrol concentration, the more effective it is. Carvacrol is the most active antimicrobial agent in oregano oil	A tea made from a combination of elderflower, yarrow, boneset, linden, peppermint and ginger; drink it hot and often for combating a cold or flu. It causes you to sweat, which is helpful for eradicating a virus from your system
Chicken soup—Chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily	Vitamin C: A very potent antioxidant; use a natural form such as acerola, which contains associated micronutrients. You can take several grams every hour till you are better unless you start developing loose stools	Propolis: A bee resin and one of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest source of caffeic acid and apigenin, two very important compounds that aid in immune response	Olive leaf extract: Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is widely known as a natural, non-toxic immune system builder

Does the Law of Attraction really work?

2012-02-07T08:29:00.001-05:00

When you experience something new (a new thought, a new activity, a new emotion) your brain creates new connections. You CAN rewire your brain to think, feel and experience differently. This means that the Law of Attraction really does work, but it requires conscious action. Its not enough to just 'be positive' (although it's awesome).

You really begin to notice your life changing when you actively create your reality through focused attention to everything around you. Who do you surround yourself with? What do you read? What kind of TV programs do you watch? How do you feed and nourish yourself? What kinds of thoughts do you repeat to yourself? How much time do you spend on thinking about your life? What are your goals?

I believe everyone is working from their highest level of personal consciousness. If what you are experiencing is not where you want to be .... do something different ... perhaps even do a lot of things differently. Focus on what you want, but be clear on what you want. This requires energy and intent. You are worth it.

Just some thoughts, DRF

Monday Mindset

2012-02-06T15:20:00.002-05:00

"Let go of your attachments to what you've been trained to believe. Open your mind to all possibilities, because whether you believe something is possible or impossible, either way you'll be right."

--Dr. Wayne Dyer (10 Secrets for success and inner peace)

We invite you to consider all possibilites when it comes to your expression of health and your potential to live a joyful life.

Make it a great week

DRW.

You'd be surprised what your posture says about you

2012-02-02T13:53:00.002-05:00

Our posture is a window into the condition of our nervous system. It reveals how we adapt to stress.

Common examples include uncorrected physical stresses from the birth process, childhood sport injuries, automobile accidents and even unresolved emotional pressures. As a results of these and other stresses, our bodies assume a defensive, protective posture.

Did you know that just standing erect requires the coordination (by your nervous system) of 200 muscles! No wonder those with poor posture often complain of being tired.

In reality, your posture reveals the integrity of your nervous system. It all starts with the energy that flows over your nerves. Muscles only contract, moving bones, when commanded by your nervous system. Postural distortions are signs your nervous system is compromised.

Your eyes monitor the horizon, giving feedback to your brain (nervous system) to keep you upright. Fluid in your inner ear constantly supplies information (nervous system) about your balance and position. Pressure sensors on each foot (nervous system) send data up the spine so you can stand without falling.

Bones are the structural components of your body. They can't move, dislocate or become malpositioned with out muscles pulling on them. Sometimes muscles will stay contracted when they shouldn't. This is called a muscle spasm. Postural problems usually follow.

With chiropractic care people enjoy the relief and freedom that comes form having their nervous system functioning at peak performance. They also benefit from better balance, movement and increased vitality. Since many postural distortions begin in childhood, it's vitally important to have your children checked!

c/o: Patient Media Inc

Monday Mindset

2012-01-30T09:00:00.005-05:00

WHAT IS PREVENTING YOU FROM FEELING GOOD?
Are you too busy? Do you not have enough money? Are your relationships stressful? Is pain (physical or emotional) preventing you from feeling good? Do you know why you don't feel good?

Personally, I notice a huge difference in how I feel when I am exercising. I really do miss all those lovely endorphins when I neglect my body. I love to run, but even doing a handful of sun salutations can get me there.

This week I challenge everyone to do 10 sun salutations a day. It is inexpensive, you can do them at home and they do not take very long.
For those who are not sure what a sun salutation is: It is a series of movements done in YOGA. GOOGLE IT!

Make it a great week.

DRW

5 Foods that Fight Cold & Flu

2012-01-27T14:19:00.003-05:00

I don't know about you, but I've noticed there's a lot of people walking around coughing, sneezing and just generally feeling rotten over the past couple of months. So I decided to do a little research to see if I could prevent that from happening to me because quite frankly, I don't have time to get sick!! Besides the regular things like washing my hands and getting plenty of rest, I wanted to boost my immune system as well. These are the top foods according to the "experts" to have in your kitchen that will help you keep healthy.

1) Mushrooms - any kind will do (button, cremini, etc.) as they are amazing immune boosters. They regulate white blood cells and keep them in a highly prepared state so they are ready to attack any invaders.
2) Kiwi - these fuzzy little fruit are packed with vitamin C & E.
3) Yogurt - it's rich in probiotic cultures. Approximately 80% of our immune system resides in the gut so in order to keep our immune system strong, we need to keep our intestinal system healthy with probiotics. Probiotics are live microorganisms (good bacteria) that help to fight off all the bad bacteria. They also help fight illness by increasing the number of virus-fighting cells.
4) Pumpkin seeds - they are rich in immune boosting vitamin E, zinc and essential fatty acids including omega-3.
5) Garlic - nature's antibiotic. It's properties help to not only fight infection, but to ward off sickness in the first place.

Well, there you have it! I've stocked up on all these foods and I'm ready to do battle against all those cold and flu bugs out there!! Next on my list of things to do - find recipes with these in the list of ingredients!

Have You Seen These Yet?

2012-01-25T09:12:00.007-05:00

I recommended a few nutrition based documentaries and books in my very first blog post and promised more to come...so here they are!

I recently just watched 2 very thought provoking documentaries and I highly recommend them!

1. Super Size Me

2. Tapped

It never hurts to be more aware about these topics.

Monday Mindset

2012-01-23T11:06:00.002-05:00

To follow up on last weeks intentions I wore an elastic band around my wrist all week and snapped it when I noticed a negative or self limiting thought. A few things materialized out of this: First, by Thursday evening I had a welt on the inside of my wrist (yikes). More importantly, however, my daughter noticed my elastic band and asked me why I was wearing it. We got into a discussion about thoughts and behaviours that don't make us feel good. She had some great suggestions for me on how I can better navigate some of my frustrations. In her mind it is simple really. If things are not done the way I want them to be done, instead of yelling about it I should just do it myself.....huh.....:)

This week find moments to imagine your life through the eyes of a five year old. Keep it simple.

Dr. W

Dr. Warner in our community.

2012-01-17T23:10:00.000-05:00

Chiropractic and Attention Deficit Hyperactivity Disorder

2012-01-16T15:28:00.000-05:00

Monday Mindset

2012-01-16T14:34:00.002-05:00

"Refuse to allow yourself to have low expectations about what you are capable of creating"

I read this in a book written by Dr. Wayne Dyer. On the surface it seems like a relatively simple thing to accomplish. I will just make sure I stay positive. Easy right? Not so much. Once you start to pay attention to your thoughts and reactions it is astonishing how many self limitting beliefs bombard the mind throughout the day.

I have been told by many people that the first step in changing a habit is to first recognize it. A good exercise to accomplish this would be to wear an elastic band around my wrist and snap it everytime I think a negative or unsupportive thought. This week I am going to actually give it try.

Anybody else?

DrW

Monday Mindset

2012-01-08T12:43:00.006-05:00

I love Mondays!

For me, it is a time to reflect on possibilities. I also use Monday's to plan ahead. This can range from what exercise I want to do, what I want to get off of my to do list, what I want to focus my thoughts on, how I want to feel, and who I want to connect with. Really I see it as an opportunity to decide on what version of me I want to cultivate over the next seven days.

Often, I look to great quotes and other people to keep it interesting. This week I am using a Monday Morning Motivation sent to me by William D. Esteb ( I use his stuff a lot). I have paraphrased the bulk of the quote below.

Most of us give more planning time and preparation to our summer vacation or weekend getaway than we do to our lives. This would be a great week to review where you are and where you want to be in a couple of key areas:

update or create your will

evaluate your life insurance and any other relevant insurance policies

review or create your plan in case of identity theft

schedule a complete physical exam

create a success plan for your life

There is peace of mind that comes from having your affairs in order. This sense of preparedness is empowering and brings confidence. It's about removing distractions and doubts while reducing the burden on others.

It's not sexy. It won't directly produce a happy life. And it's easy to put off until it's too late. Turns out, addressing these issues before they become emergencies make vacations more relaxing and restorative. Success favours the prepared mind.

Some of my favorite things

2012-01-03T17:49:00.000-05:00

1. The Book of Secrets: Unlocking the Hidden Dimensions of Your Life by Deepak Chopra
More info here on Chapters.ca

2. The Alchemist by Paulo Coelho
More info on Chapters.ca

3. You Can Heal Your Life by Louise Hays
More Info Here on Chapters.ca

4. Women's Bodies, Women's Wisdom by Christiane Northrup, MD

More Info Here on Chapters.ca

5. The DVD Documentary: What the Bleep Do We Know?
More Info Here on Chapters.ca

This documentary can be viewed online at You Tube Video
If you've ever enjoyed the concept of quantum physics this documentary will be thought provoking for you. One of my favorite parts is by Dr. Joe Dispenza at approx 1:30 into the film.

6. On the Oprah Winfrey Network (OWN) is Oprah's Lifeclass airing daily at 8 pm EST. For the channel in your area click this link for Canadian bloggers: Canadian Channels Showing Lifeclass.

She has webcasts of similar topics, but I'm suggesting you take the time to watch the television program instead. Check more info here: Lifeclass. You can even get in touch through facebook and such and become interactive, although, I have yet to do that. Don't be judging - give it a try :-)

7. The Seven Habits of Highly Effective People by Stephen Covey.
More Info Here on Chapters.ca

8. Quantum Healing by Deepak Chopra
Check it out here on Chapters.ca

9. Online Yoga Classes: Yogaglo For $18/month you can do online yoga classes perfectly designed by you that range in length from 5 min - 300 minutes. Blissful.

10. One of my favorite things to do is to journal. This is what I use: The Sacred Journey: Daily Journal For Your Soul 2012. Purchase It Here

I could go on and on. There are so many books, programs, films, and websites that have sparked my interest and taught me something about vibrant living. Let's see: Awaken the Giant Within, Rich Dad/Poor Dad, The Power of Intention, The Monk Who Sold His Ferrari, Tao Te Ching and Atlas Shrugged. I don't always love everything about them - sometimes it's a chapter, phrase or moment that resonated with me.

Ohhhh, and I completely forgot about ALL the nutritional films and books (another blog perhaps).

Just some thoughts. Let me know what you think or suggest your favorites. Dr F

23 and 1/2 hours: What is the single best thing we can do for our health?

2012-01-02T19:28:00.000-05:00

WATCH THIS!!!!!!!

Chiropractors Helping Kids Fight Infections

2012-01-02T19:08:00.000-05:00

Baked Eggs |

2012-01-02T17:34:00.002-05:00

Baked Eggs Fueling Endurance Performance: Baked Eggs

Prep time: 10 mins
Cook time: 15 mins
Serves: 1-2

INGREDIENTS:
1 tbsp coconut oil
1/2 small onion, chopped
6-8 cherry tomatoes, quartered
2 eggs
1 tsp cumin
1 tsp coriander
1/2 tsp cinnamon
1/2 cup packed fresh spinach, chopped
Gruyere cheese, grated or diced – amount is up to you
Pinch fresh thyme
Salt & pepper, to taste

DIRECTIONS:
Preheat oven to 350 degrees
Heat a skillet with coconut oil
Saute onion until translucent
Add spices and tomatoes. Mix and cook for 1-2 minutes
Grease 2 small ramekins (or another oven safe dish) with a bit of melted coconut oil
Layer each ramekin with chopped spinach, top with onion/tomato mixture and cheese
Crack an egg on top of the veggies (spread the yolk a bit)
Sprinkle fresh thyme, salt and pepper to taste
Bake at 350 for 12-15 minutes or until the egg whites are firm

You can change up the spices for variety… Maybe garam masala? Or madras curry? Smoked paprika or Cayenne pepper for some heat? A lot of options!

If you want a bit more protein, add meat of your choice before cracking the egg on top. If you want more carbohydrate, serve with yam (cooked any way you like).

FULL CREDIT FOR THIS RECIPE NEEDS TO BE GIVEN TO NOA DEUTSCH and her fantastic blog with fabulous health and training information. Check it out in it's entirety: http://fuelingenduranceperformance.com/2012/01/baked-eggs/

Inspiring Growth

2012-01-01T08:32:00.001-05:00

A few times over the years I've been exposed to messages that resonated with me and really inspired a shift in my thinking. With each shift I consciously moved forward in my life. Soon I was dreaming with intention, planning with focus and most importantly, taking responsibility for my entire life. The process has been liberating. It has attracted more joy and peace than I ever experienced when I lived my life without intent. True story!

By the way... this journey has been a PROCESS. It's not always felt like every moment has been forward but the net direction has remained upwards & onwards. You can't jump without squatting. I've learned that there are habits in MY life that have kept me on a path that keeps me on the right path. This is not a complete list - just a sampling.

It includes:

1. Exercise - movement is essential for me. I respond best to a combination of yoga and endurance.

2. Mentors - I surround myself with people who think similarly. Their energy resonates with me and inspires me.

3. Quality Food - Garbage In - Garbage Out.

4. Spinal Adjustments- I know this appears to be a shameless plug but the truth is, I'm a patient of ongoing chiropractic care too. The freeing of stress and interference to my nervous system changes the way I interact in the world. you live your life from the level of your nervous system.

5. Journaling - Taking 5-10 min everyday or 3-4X/wk gives me a chance to focus on intentions I've created.

6. Reading & TV - This has always been a source of inspiration for me and something I'm committing to doing more of. YES- more of.

I love reading books that resonate and inspire me. One of my favs: SPONTANEOUS FULFILLMENT OF DESIRE. It's by Deepak Chopra and it's fabulous. It's not new but it's timeless. I smiled when I recently saw it on the shelves of Costco. Awesome. Other favorites are also from Deepak, but there are others. (perhaps I'll have a post of my top 10 reads).

As for TV, OFF with the junk TV and on with the good stuff. I can hear the collective groan when I suggest Oprah's Lifeclass on the OWN Network. Watch it one time and decide for yourself.

7. Share your intentions with those around you. There is only one rule with this: share your dreams with only those people that have the energy to hold that vibration. (another topic for a future blog post). Guard your dreams from those that will react out of their own fear. If you are following #2 above there shouldn't be too many of those in your life.

Just some thoughts and ideas from my life. Try them on and see if any of them fit for you.

With love, DR F

2011-12-31T08:50:00.003-05:00

Sometimes it's best to just stick to the basics. Below is a great study that highlights the wonderful benefits of vitamin C:

The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. Gorton HC, Jarvis K.

OBJECTIVE: To study the effect of megadose vitamin C in preventing and relieving cold and flu symptoms in a test group compared with a control group.

SUBJECTS: A total olf 463 students ranging in age from 18-32 years made up the control group. A total of 252 students ranging in age from 18-30 years made up the test group.

METHOD: Those in the control group reporting symptoms of cold and flu were treated with pain relievers and decongestants, whereas those in the test population reporting symptoms were treated with hourly doses of 1000 mg of Vitamin C for the first 6 hours and then 3 times daily thereafter. Those not reporting symptoms in the test group were also administered 1000mg doses 3 times daily.

RESULTS: Overall, reported flu and cold symptoms in the test group decreased 85% compared with the control group after the administration of megadose Vitamin C.

CONCLUSION: Vitamin C in megadose administered before or after the appearance of cold and flu symptoms relieved and prevented the symptoms in the test population compared with the control group.

What I find interesting about this study is that the dosages used are way higher than what has traditionally been recommended. Recommendations are now as high as 3000mg/day to maximize the benefits of vitamin C. In my family we are getting a minimum of 2000mg/day during the winters months (and this is an easy supplement to give because the kids love it!)

Something to think about ...

Dr. Warner

Thank you, Thank you, Thank you!!

2011-12-22T18:35:00.000-05:00

THANK YOU
TO ALL OUR FFC PRACTICE MEMBERS!

WITH YOUR GENEROUS DONATIONS

WE WERE ABLE TO TAKE

508.34 TO THE FOOD PANTRY

AND

4 GIANT GARBAGE BAGS OF COATS

AND

3 LARGE BAGS OF HATS, MITTS & SCARVES

TO THE NEWMARKET SHELTER!

HAVE A VERY MERRY CHRISTMAS

AND A HAPPY NEW YEAR!!

Drink Up!

2011-12-20T10:39:00.003-05:00

"The body is comprised of about 70% water. Next to air, water is the most vital substance the body needs"
-Dr. Joey Shulman (Winning the Food Fight)

Here are just a few reasons why we need water:

Digestion

Excretion-Carries out toxins and waste

Absorption of vital nutrients

Acne and other skin problems

Headaches

Constipation

Helps us maintain normal body temperatures

Maintains an acid/alkaline environment

Assists in weight loss and weight management

Fact: You can survive 5 weeks without food, but only 5 days without water!

Try this: Aim for 2-3 L of pure, clean water daily. Remember herbal teas count towards your daily intake.

Add a little flavour to your water with lemon/lime wedges, frozen berries or cucumber and apple slices.

Drink up!

The Most Important Lifeline of Them All...

2011-12-12T13:26:00.002-05:00

“The Most Important Life Line of them All…”

Fortune tellers read the life line in the palm of a client's hand. Cardiologists interpret the blipping life lines of a patient's EKG. But Chiropractors dedicate their work to the most important life line of them all… the spinal cord and its protective covering, the spine.
The spine itself is an engineering marvel. Made up of articulating bones called vertebrae, each segment lines up perfectly with the next to provide both support to your body and protection to the spinal cord. It's this critical relationship between spinal alignment and the flow of Life through the spinal cord that Chiropractors are devoted to. Distort the alignment of the spine and you distort the flow of Life through the cord. Distort the flow of Life through the cord and you distort the expression of health in your body.
For a Chiropractor, smooth lateral curves and plumb postures are more than just simple diagnostic findings. They’re the validation that Life itself is flowing freely through the patient like a river. And as long as Life courses through the line, healing is sure to follow.

http://theweeklysticky.com/?post_type=landing_page&p=5917

The Nervous System (in a nutshell)

2011-12-07T16:01:00.000-05:00

A Chiropractic adjustment enhances how your brain and spinal cord communicate with the rest of your body. The possibilities are endless . . .

Defend Yourself Naturally Against Cold and Flu This Winter

2011-12-06T10:36:00.003-05:00

The holidays are approaching quickly and although it's a festive time of year it can also be quite stressful for many people. When our bodies are stressed, our defenses are down and we are inevitably much more susceptible to common colds and flu. Here are a few tips to help protect yourself from getting sick this holiday season:

Wash your hands often and keep your hands away from your face

Drink plenty of pure filtered water (aim for 2L daily) herbal teas count!

Avoid too much caffeine and sugar-they add further stress to the body

Get at least 7 hours of sleep (sleep helps your body to repair itself)

Incorporate loads of garlic in your cooking (it has antibiotic properties)

Supplement with Vitamin C (it helps maintain a strong immune system)

Take probiotics (they can help reduce the duration of a cold)

Increase the amount of fruits and vegetables you're eating-they are packed full of enzymes and nutrients that will help your body fight off colds

Reduce your stress! Chronic stress increases the risk of catching a cold and stress management reduces the duration of a cold or the flu

Exercise at least 3 times a week

Get adjusted as often as possible! Research shows that chiropractic adjustments have helped prevent or reduce the duration of colds

Prevention is key:) Keep your body strong and enjoy the holiday festivities!

FUN THINGS TO DO WITH THE FAMILY

2011-12-06T08:48:00.001-05:00

LOWE’S Toronto Christmas Market

The Toronto Christmas Market will be inspired by the Old World and influenced by the New. It will capture all of the tradition, heritage and romance of these European Markets, while showcasing the best artisanal products of Europe, The Lowe’s Toronto Christmas Market takes place December 2 to 18 at the Distillery Historic District in Toronto. For a second year, the event will celebrate the romance and magic of a traditional European Christmas market with a variety of features including a 40 foot Christmas tree decorated with over 18,000 lights, a Ferris wheel overlooking the Distillery Historic District, a reindeer petting zoo, food and merchandise from around the world, specialty beer and mulled wine gardens, outdoor fire pits and much more. This year’s event will feature entertainment for all ages with carollers and choirs, children’s story telling and headlining performers on Thursday, Friday and Saturday evenings. M-F Noon Weekend 10 am. End Time: 9 pm.

Date

December 2, 2011 to December 18, 2011

Location

Distillery District - 55 Mill Street (at Parliament), Toronto

Phone

416-364-1177

Website

www.torontochristmasmarket.com

info@torontochristmasmarket.com

A Christmas Carol at Montgomery’s Inn

Thursday December 8 and 9, 7 - 9 p.m. and December 10, Matinee 2 - 4 p.m. and 7 - 9 p.m. The Humber River Shakespeare Company presents the Dickens classic. Back by popular demand - this time as a full stage production - this holiday season staple is not to be missed! $15 adults, $10 children; tickets can be purchased on-line at http://humberrivershakespeare.ca/index.html.

Date

December 8, 2011 to December 10, 2011

Location

Montgomery’s Inn, 4709 Dundas St W, Toronto

Phone

416-394-8113

Website

humberrivershakespeare.ca

montinn@toronto.ca

Santa Dinner Cruise

Families are invited to join Santa and his elves for this magical one-hour cruise. Dec 10 & 11 and 17 & 19.

Date

December 10, 2011 to December 19, 2011

Location

Queen's Quay Terminal building, 207 Queen's Quay West, Toronto

Phone

416-203-0178

Website

www.mariposacruises.com

Rudolph The Red Nosed Reindeer at Solar Stage

(Interactive Play) Ages 4 & up. by DuffleBag Theatre. Join The Nearly World Famous DuffleBag Theatre for a holiday story and interactive fun performed the way only DuffleBag can! A laugh-filled and perfect beginning to the holiday season! Booking early is suggested for this popular holiday show. Please note special times! Dates: Dec 10 & 11, 2011 • Times: 10:30am, 12:30pm & 3:30pm.

Date

December 10, 2011 to December 11, 2011

Location

Solar Stage, 100 Upper Madison Ave, North York

Phone

416-368-8031

Website

www.solarstage.on.ca

Winterfest on Toronto’s Waterfront

Saturday and Sunday, December 10, 11, 17 & 18. Santa will be making a special stop at Winterfest on Toronto’s Waterfront presented by Redpath Sugar and The Waterfront BIA this holiday season on Saturday, December 10; Sunday, December 11; Saturday, December 17 and Sunday, December 18. Check out the spectacular lights at the waterfront! The Cavalcade of Lights continues throughout the month of December as part of Winterfest on Toronto's Waterfront and includes four locations: the fully restored and enhanced Tall Ship on the Amsterdam Bridge (at Simcoe) using a new generation of animated super bright LED lights, the Music Garden, the Firehall, and the Westin Harbour Castle. FREE.

Date

December 10, 2011 to December 18, 2011

Location

Toronto’s Waterfront, Toronto

Website

www.waterfrontbia.com

Clark Needs a Good Adjustment!

2011-12-05T16:04:00.001-05:00

It's a classic holiday movie scene. Clark Griswold stands with bated breath and extension cords in hand as a childlike giddiness overtakes him. The family drum roll commences, he makes the much anticipated electrical connection and VOILA… nothing happens.
Clark has a power problem. Although the extension cords are all connected and each individual Christmas light has been inspected with precision, he's still not connected to the source. It isn't until his wife 'adjusts' an obscure switch in the garage, and turns the main POWER back on that the light show begins. She'd actually make a good Chiropractor!
If your wiring (nerve system) is connected and your body parts have all been dutifully inspected by the best doctor in the world, you still won't function to your potential if you're not connected 100% to your source… the Life creating power that flows from above, down, inside, out. Make sure you and your family stay connected to it with regular Chiropractic care during this bustling holiday season. You glow brighter when your power switch is on.

Some startling facts regarding hunger in our region!

2011-11-30T15:43:00.000-05:00

http://yrfn.ca/wp-content/uploads/2011/06/Hunger-Report-2011.pdf

Tis the Season!

2011-11-23T16:05:00.002-05:00

GOOD NEWS! We have confirmed Inn From The Cold will accept gently used coats, mitts and hats! So go ahead and clean out that closet and bring your treasures to Foster Family Chiropractic before December 17th!!

Some thoughts on headaches . . .

2011-11-21T16:03:00.002-05:00

Ever notice how many marketing endeavours today contribute to the overall acceptance of disease and dysfunction as "normal, or "a part of everyday living", or better still "the natural consequence of aging"? Since when did it become normal to have a headache? As a chiropractor I often hear patients describe their level of health by putting the two words "normal" and "headache" together in the same sentence. Headaches are not normal, no matter how few, or mild, or how easily they seem to vanish with Tylenol or Advil. Your body is doing exactly what it should by telling you that something is not quite right.

Staying healthy requires that you become an active paricipant. Maintaining a healthy diet, consistent exercise, and a positive attitude are vital first steps. Among the things that contribute to your health (the quality of the air, food and water you take in; how you handle emotional stress; your inherent weaknesses and strengths; your use of drugs; exercise; and relaxation) a healthy nervous system is absolutely essential. A chiropractor's main focus is to optimize nervous system function. We do not necessarily address issues of specific disease or conditions, rather we work to relieve stress and restore balance within the core neurological system-the central nervous system. With this accomplished, your body's inherent restorative and recuperative ability is maximized.

Become a partner in your health-you will be pleasantly surprised how easy it is to learn the basics of healthy living. Taking responsibility for your health does not mean doing everything on your own. You should still turn to professionals for guidance, correction and help. Remember it is YOUR body giving you the signal. It is up to you to take the next step.

Vegan Flax Maple Cookies-Delicious and so simple!

2011-11-16T07:48:00.004-05:00

These simple but tasty treats are courtesy of Jae Steele's vegan cook book Get It Ripe. If you don't have it, I highly recommend it:) It's filled with loads of amazing vegan recipes that not only taste gourmet but look impressive to serve!

It's a staple in my home and truth be told that even my boyfriend (who is a meat eater) can't get enough of Jae's recipes, especially these Flax Maple cookies!

Best Part: These cookies are free of wheat and refined sugar!

Makes 16-20 cookies

Flax Maple Cookies

2 cups of spelt flour (you could use other flours too)

1/3 cup flax seeds

1-1 1/2 tsp. cinnamon

1/2 tsp sea salt

1/2 cup of maple syrup (not the fake stuff!)

1/2 cup sunflower oil

Preheat the oven to 350 oF. In a large bowl, combine flour, flax seeds, cinnamon and salt. Pour in syrup and oil and mix until all the flour's been absorbed.

Allow the dough to sit for 5-10 minutes before rolling into walnut sized balls (or slightly larger) and place them on a lightly oiled cookie sheet.

Press down on each ball gently with your index and middle finger-they'll flatten and you'll make a nice wavy impression in the cookie.

Slide in the oven and bake for 12-13 min. Allow to cool on a rack or eat them warm:)

Enjoy:)

10 DAY CHALLENGE

2011-11-14T14:00:00.004-05:00

Looking for a way to change the tone and pace of your day? Try this for 10 days and see if it makes a difference:

1. Find a comfortable place to sit down.

2. Start taking full, deep abdominal breaths. This will allow your belly to expand when you first start to breath. Your chest will expand as you reach the end of your inhale.

3. Exhale fully. Notice your belly tighten as you reach the end of your exhale.

4. Continue breathing like this for 2 minutes.

5. DO IT EVERYDAY

Do yourself a favour and give it a try. It has really made a difference in my day and I know it will help with yours.

DRW

2011-11-09T13:21:00.002-05:00

In the spirit of giving this holiday season, we at FFC have decided to support the Newmarket Food Bank and the Inn from the Cold programs. If you'd like to participate, please bring in cash or cheques to fill our big jar which will then be delivered to the Food Bank, or bring in new coats, hats, mitts, scarves or sleeping bags for Inn from the Cold.

The reason we aren't asking for food donations this year is that the Food Bank can purchase items of food in far greater quantities (bulk) than we can, so the cash and cheque donations go farther.

It would be wonderful if all donations be brought to the clinic no later than December 17th. Let's endeavour to make this time of year a little happier for others in need.

Thank you very much!!

Chiropractic and Addictions Recovery - Part 2 of 2

2011-11-07T11:24:00.000-05:00

Chiropractic and Addictions Recovery - Part 1 of 2

2011-11-07T11:18:00.000-05:00

This Discovery Channel Video was aired in 2002 and really highlights the power that an adjustment can have on your state of wellbeing. It is really exciting work and I encourage you to take the time to watch it. If you know of anyone suffering from addiction or anxiety show them this video. It may very well save their life!

ps. Part II of this video will directly follow this post

The Halloween Fairy Returns

2011-10-30T13:18:00.001-04:00

SHARE TIME: My eldest is 10 and since he was born (okay, whenever he started trick or treating) we began the ritual of the Halloween Fairy. It goes like this:

Dressing up and trick or treating goes on as usual. We get home and peruse the treats allowing the kids to pick out a specific number of treats depending on their age. For example, this year K is 10 so he can pick out 10 treats and he is free to do with them what he chooses. Eat them all in one sitting or save them ... it's up to him. They can 'choose' (and they always do) to leave their treat bag out for the Halloween Fairy. She takes the candy and in exchange leaves a very small gift in the bag by the fireplace (it appears to me she spends somewhere in the neighborhood of $10 per child).

They LOVE it! They get their treats (minus choices that involve hideous amounts of food dye) and we don't need to watch our kids eat disgusting wax chocolate for the next 30 days. They get way more enjoyment out of the preparation, trick or treating itself, and small indulgence complete with a toy that lasts.

Just a thought. Let me know if you want me to send her to your house! DR F

PS. The 'trick' of it, I've found, is to make sure the fairy doesn't consume all the treats after she's picked up the bag. Oy

As Promised ... 6 Minute Chocolate Cake (GF/vegan) 2 Die 4

2011-10-30T13:05:00.002-04:00

Full credit to Caroline Dupont and her incredible cookbook ENLIGHTENED EATING: Nourishment for Body and Soul. Fabulous cookbook btw! www.carolinedupont.com

So here goes ... my favorite chocolate cake ... and yes, it does take 6 minutes. I've adapted this recipe to gluten free and you will see notation as such.

Preheat oven 375F

INGREDIENTS:
1.5 cups light spelt flour (I used all purpose gluten free flour with 1 heaping tsp xanthum gum)
1/3 cup cocoa powder
1 tsp baking soda
0.5 tsp salt
1 cup sucanut (or sugar if you don't have sucanut)
1/2 cup good quality vegetable oil
1 cup cold water
1 TBs coffee substitute (I use splash cold coffee)
2 tsp pure vanilla extract
2 TBs vinegar (apple cider vinegar is fine)

GLAZE
6 squares semi sweet chocolate (I use 2/3 package 60% cocoa choc chips)
2/3 cup hot water or soy milk or rice/almond milk
1/2 tsp vanilla extract

1. Mix together flour, cocoa, baking soda, salt and sucanut in an ungreased 8-inch square or 9-inch round baking pan.
2. In a 2 cup measuring cup, measure and mix the oil, water, coffee and vanilla.
3. Pour the liquid ingredients into the baking pan and mix batter with a fork or small whisk.
4. When the batter is smooth, add the vinegar and stir quickly. There will be pale swirls in the batter where the soda and vinegar are reacting. Stir just until the vinegar is evenly distributed throughout the batter.
5. Bake for 25-30 minutes. Set aside to cool.
6. To make the glaze, reset the oven to 300F. Melt the chocolate in a small ovenproof bowl in the oven for about 10 minutes.
7. Stir the hot liquid and the vanilla into the chocolate until smooth.
8. Spoon the glaze over the cooked cake and refridgerate for at least 30 minutes before serving.

Serves 8

Baked Chickpea Patties

2011-10-29T07:37:00.003-04:00

As a vegetarian and someone who loves to cook, I'm constantly searching for new and healthy recipes to try at home. One recipe I recently found that I can't get enough of is for baked chickpea patties! It's kind of similar to falafels but definitely much healthier in my opinion-it's not fried and it's more like baked hummus with a kick!:)

The recipe is not only healthy, it's simple and delicious! You can also tweak the recipe depending on the ingredients you have on hand. Give yourself an extra boost of Omega-3's by adding a spoonful of flax seeds (completely optional).

Baked Chickpea Patties:

1 16oz can chickpeas/garbanzo beans rinsed and drained

1 small onion, diced

1 cup of diced vegetables (I like to use yellow peppers and celery but you can use any of your favorite vegetables)

2 1/2 tsp garlic, minced

2 tbsp cilantro or parsley, finely chopped

1 tsp olive oil

1 tsp coriander

1 1/2 tsp cumin

1 1/2 tsp paprika

1/2 tsp cayenne

Finely chopped walnuts

1 tbsp flour (I prefer to use spelt or brown rice flour)

1 tsp baking powder

Salt and Pepper to taste

Preheat your over to 375 degrees. Use a food processor to mash the chickpeas to your desired consistency. I prefer mine relatively smooth. Add all other ingredients to the chickpeas in a large bowl and stir until everything is combined evenly. Working with about 2 tbsp at a time, roll the mixture into a ball and then flatten slightly with your hands before placing it on an oiled baking sheet. Bake the patties for 15 minutes, flip them over and bake for an additional 15 minutes. If you like a bit of crunch, put your broiler on high and broil them for an extra 4 minutes on each side. Keep your eye on them though, all ovens are different and they can burn easily on broil.

Use them as an appetizer with a homemade sauce (ex. Greek yogurt, cayenne, cilantro, lemon juice, salt and pepper) or as a main dish with a side of brown rice pilaf or grilled vegetables:)

These patties are loaded with protein, fiber and minerals such as iron, zinc and manganese. Chickpeas can help lower cholesterol and stabilize blood sugar levels.

They are perfectly delicious and best of all completely guilt free! Enjoy:)

B Vitamins

2011-10-28T20:36:00.010-04:00

Do you suffer from...

Fatigue?

Low energy?

Irritability?

Nervousness?

Depression?

Insomnia?

Loss of appetite?

Digestive problems?

Constipation?

Skin Problems?

Acne?

Hair Loss?

Premenstrual symptoms?

Menopausal symptoms?

Allergies or asthma?

If you found yourself answering yes to two or more of the above symptoms then you are most likely deficient in B Vitamins. The symptoms listed above are only a few of the potential problems that can arise when your diet is lacking in these Vitamins.

B Vitamins are so easily depleted from the body. What factors are responsible for depleting our B's?: Stress, infections, diets, birth control pills, diets high in refined and processed foods, sugar, alcohol and caffeine.

What are B Vitamins?

They are comprised of the essential B Vitamins: Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B9 (Folic Acid), Vitamin B12 (Cobalamin) as well as the Vitamins Inositol, Choline and Biotin. The B Vitamins are water soluble which means any excess not needed by our bodies will be excreted through our urine. They are not stored particularly well in the body and for this reason we need them daily through diet and/or supplementation. Deficiencies with this vitamin happen quickly and very easily.

Why do you Need B Vitamins?

B Vitamins function as co enzymes and are catalysts (the spark) to many biochemical reactions in our body. They are important in many of our metabolic processes (breaking down carbohydrates, proteins and fats). They are crucial in the normal functioning of our nervous system and bring relaxation and energy to those who are stressed and fatigued. It's no wonder they are known as the "Anti-Stress" Vitamin. As if that's not enough reason to make sure you're getting enough, B Vitamins help keep our skin, hair and eyes remain healthy and glowing.

How can you get More from your Diet?

Eating a diet full of organic, whole foods is your best bet. Be sure to include the following which are good sources of the various B Vitamins mentioned above: Avocados, dates, grapefruits, mangoes, oranges, pineapples, watermelon, bananas, peaches, raspberries asparagus, artichoke, brussel sprouts, bok choy, broccoli, mushrooms, butternut squash, pumpkin, potatoes, corn, lima beans, parsnips, peas, spirulina, most nuts and seeds, millet, oats, flax seeds, rye, spelt, quinoa, wheat, tuna, salmon, herring, beef, chicken, turkey breasts, cheese, eggs, goat cheese, soybeans, soy milk and most legumes.

Most of us will need to supplement with a B-Complex Formula. Between our ritual morning coffee, on-going stress, not to mention that sweet tooth we all have every now and again, it's very necessary to ensure we're receiving enough of our B Vitamins that are depleted each day to maintain our health. It's absolutely crucial that you take your B's together in a B-Complex Formula (that's when they work their best). Most health food stores will carry it (you can find them in capsules and liquids). I prefer liquids, I feel that it's easier for our bodies to absorb the nutrients straight away. You will know that your body is absorbing the B Complex if your urine is bright yellow after taking it. Don't be alarmed, this is perfectly normal as your body will take only what it needs and excrete the rest.

B Vitamins are life's safe and natural tranquilizer, stress reliever and energizer (not to mention the other amazing health benefits!)

Old Habits Are Hard To Break

2011-10-27T20:48:00.003-04:00

The following are excerpts from an article that really resonated with me regarding Chiropractic. I thought you might find it interesting as well.
I have attached a link to the complete article if you are interested in reading more.

Old Habits Are Hard To Break

If you have ever tried to break yourself of a bad habit, you know how hard it can be. You have to break it once then again and again and again. You have to do it many times at relatively close intervals. This helps your body to retrain itself to a new habit. Hopefully the new one is better than the old. We are creatures of habit. We find a pattern that we are comfortable with and follow it to a tee, often without conscious thought.
We merely revert to our programming, our pattern, our habit. Example: Have you ever driven somewhere and when you got there remembered very little, if any, of the trip? It really freaks you out. You think to yourself, was I paying attention? You were, but it's just that you've done it so many times before that it is part of your program. It is an action that can be done without conscious thought. If any of you play sports of any sort, you know that sometimes you just get in the "zone." It's the same thing but with this you get a feeling on oneness with the game, an intense focus that conscious thot has little and/or no bearing on. You react quickly, reflexively, instinctively, and innately to your motor program.

I'll give you one more analogy. A subluxation of the bones of your neck and back is like taking a tire on a car and making it square. Changing a car tire to a square most definitely changes the function of the tire but if you look at it a little deeper you come to realize that it affects the overall function of the entire "vehicle." Changing structure changes function, and it's as simple as that.

Kids bounce back quicker than adults, so get those kids checked for subluxation, before they have years of subluxation and finally a stupid backache brings them into the chiropractor. If you take them to the dentist before they have a cavity then take them to a chiropractor long before they get a "backache." The Chiropractor, unlike the dentist, is dealing with the most important system of adaptation in the body, maybe on the planet, the nervous system. Remember if we fail to adapt appropriately in an ever-changing world we die.

Health is defined as: Optimal physical, mental, and social well being and NOT merely the absence of disease or infirmary.

http://www.planetc1.com/chiropractic-articles/old_habits_hard_to_break.html

Dr. Gentempo explains chiropractic on a major news station.

2011-10-27T08:59:00.000-04:00

Connecting you ...

2011-10-26T09:55:00.002-04:00

Below I have connected you to a short excerpt of holistic information that I believe is the cornerstone of natural healing. Knowing that your body & mind are capable of healing through 100% of all imbalances should empower you to search out the combination of life experiences that serve YOU well - in every aspect of well being.

Perhaps these concepts are familiar to you, perhaps not, but read through them and feel free to discuss this with us at your next chiropractic appointment. If you learn ONE thing that you can incorporate into your lifestyle it was well worth the time spent on this article. :-)

CHIROPRACTIC, NEURO-EMOTIONAL CONNECTIONS & YOUR HEALTH (Click on this link for the full article)

BIOCHEMISTRY:

What we input in our bodies (i.e. proteins, fats, cho's, minerals, vitamins, probiotics, nucleotides, water and fiber), what our outputs are (i.e. feces, urine, lungs, mucous and skin), metabolic waste and lifestyle (i.e. chemicals, toxic metals, radiation, pathogens and allergens). If someone is getting sick all the time, he/she may have a messed up gut. So having good quality probiotics is a must.

Number one reason why people come into Dr. Campbell's office is because people are dehydrated. If you're dehydrated, you're not polar to begin with. We are made up of about 80% water. Ideally if you're urinating 4 times a day, you're losing about 8 ounces each time. So 8 x 4 = 32. So you're losing about a quart of water there. And you figure with just the moisture that comes out from just breathing that would be another quart there. And if you do any type of exercise and are perspiring, there's about another 1/2 to another quart. So we are about 3 quarts down with water a day. As we get older, people start losing height on their vertebrae and we wonder why and it's because those disks are made up of about 70% water. As you're going along through your life and not intaking enough water, when you hit 50-60 years old, you have dehydrated disks, it's pretty tough to rehydrate them.

The number 2 reason that people come in to his office is sugar. People are intaking too much processed sugar, even agave is now considered just like white sugar. ADD & ADHD - all these issues are controlled by diet. To neutralize people and kids that have been diagnosed with ADD & ADHD: take B-Complex, use good quality oils, keep them hydrated and change their diet. Soy oil and canola oil are bad for you and are inflammatory and toxic. If you're going to cook with oil, use coconut oil, peanut oil or grape seed oil - these 3 options can handle heat. Do NOT cook with olive oil. It doesn't do well with heat and becomes carcinogenic and causes more pollution and toxins within the body. If you cook with olive oil, it breaks down.

Chemtrails - Dr. Campbell started noticing that alot of patients were starting to come into his office sick starting from November until the present. So he started doing research (along with my hubby, Dalmacio) and discovered that chemtrails could be the cause for so many people getting sicker these days more frequently. One of the chemicals that the chemtrails are spraying is aluminum. Their concept is that aluminum will bounce the UV back into space. But what ends up happening when the aluminum comes down to the earth is cars start kicking the stuff up which is intoxicating to the nervous system, clogs it up and backs it up. So if you do immunizations and have done 5 consecutive flu shots that is 5 years in a row which means your chances of Alzheimer's Disease goes up 70% percent by the time you hit old age. Not only does it have aluminum but also mercury and barium (which is a toxic metal that shuts down the immune system) and other chemicals in it. Bees are very sensitive to barium and their guts are pretty sterile. There has been an analysis recently and they are finding barium. Bees as we know pollenate all our flowers, plants and helps our food supply so you can imagine if they have barium in their system, what is being transferred into our food system?
As a preventative, if you take Alpha Lipoic Acid (300mg) once or twice a day it will help to get rid of the heavy metals in your system. But you must also take cilantro to help as a gravitator to pull out the metals by urinating or defecating it out. You can either get fresh cilantro, capsules or tinctures ( the alcohol-base absorbs quicker). As a side note, you need to be very careful of the source of blue green algae you take because it can be infinitive for pulling stuff into the body (i.e. mercury) so that it can chelate through your IV or it will seep somewhere else. So going to back to the benefits of cilantro - it helps to get it out of your system.

I encourage you to click on the link and read the article in its entirety. We are connected beings - our thoughts, our emotions, our stressors, our physiology, our healing, our life experiences. If you could take anything away from a conversation on healing I would want it to be that you feel empowered. You are powerful. Diagnosis' are chronic states of being ('stuck patterns', if you will), but not necessarily meaning a 'life state'. Small steps toward healing takes the courage to move ahead and the desire to align yourself with others who can assist you.

Just a thought, Dr. F

Organic Farmers Market

2011-10-19T10:45:00.005-04:00

Toronto Waldorf School
Arts & Crafts Fair

Jewlery~Toys~Pottery~Clothing~Wood~Fibre and more

Saturday November 19th 2011
9am - 6 pm

Organic Farmers' Market
8:30 am - 1:30pm

9100 Bathurst St. Thornhill
2 km north of Hwy 7/407

905-881-1611

$3 admission
children under 12 free

This is an eco-friendly event: bring your shopping bags and reusable water bottle.

Ample free parking on site

Make it a great week!

2011-10-17T10:59:00.004-04:00

Life gets busy. Whether you are a mom trying to balance work and family life, a student studying for exams while working and trying to manage somewhat of a social life, or a busy executive or business owner. We are all busy. And then, to add to that, we are often faced with circumstances that are beyond our control that either interrupt or complicate our already hectic lives.

Too often this pace culminates in illness represented by a myriad of symptoms including, but not limitted to, headaches, neck and lowback pain, asthma, indigestion, heart disease, cancer, chronic colds, hives, allergic reactions, infertility. . . the list goes on.

This week, I challenge you to take a moment or two for just you. Just stop and breath. Read a book, go to a yoga class, go for a walk, sleep in. Just do something that is simple and that you enjoy. It is an important investment because it is the stress associated with our lifestyles that is the true cause of any symptoms you may be experiencing. The body does not need much to feel good and stay healthy, but it absolutely needs no interference. Rather than be distracted by a symptom look to the cause.

Make is a great week!

Simple Smoothie Strategies To Keep Feeling Fabulous

2011-10-16T15:11:00.003-04:00

In my opinion, the key to eating well is to keep it simple. Stock your pantry and refridgerator with many of the ingredients required to create fast nutrient rich food options. I also believe that certain appliances just make the job that much quicker ... and thus much more likely you'll choose it.

Smoothies are my personal secret to success - especially for days when I'm working. I'm able to make a smoothie in under 3 minutes and it's loaded with protein, carbs and healthy fats. It satisfies me and levels out my blood sugar. Ultimately it prevents me from reaching for processed granola &/or protein bars and less healthy options.

People always ask me for smoothie recipes. Well, there are a million of them and the variations are endless, but ultimately my smoothie recipes almost always start with the following:

FOR SINGLE SERVING:
The base:
1 cup rice milk
1 TB flax oil
1 scoop whey protein (I use Genuine Health natural vanilla which is available at Nature's Emporium and Superstore, amongst other places). You could also use rice protein, hemp protein, vegan protein - which I sometimes do, but the natural vanilla is reasonably priced, very pleasing to most people and good quality so if you've never used a protein powder this is a good starting point. If you don't want to use protein powder I suggest greek yoghurt (1/2 cup). It's thick, creamy and protein dense (that's what keeps your blood sugar level and satisfies you for longer).

Fruit to sweeten the smoothie:
Anything will work (frozen or fresh), but I almost always add a banana (it makes it frothy), but you could also use frozen berries (blueberries or mixed berries), pears, apples, peaches, pineapple, nectarines ... you get the point. Whatever combination I use about 3/4 cup of frozen fruit or 2 pieces of fresh. Some of my favorites smoothies include 1/2 a ruby red grapefruit and a pear.

Vegetables to keep the smoothie nutrient rich:
Try a handful of different green veggies: spinach is the most benign tasting. Kale is another great option but a little zippier in taste. Collards/dandelion ... how crazy do you want to get? Another option that I often use is a scoop of Nanogreens (a whole food organic green supplement powder available at our clinic). It is fantastic and blends seamlessly into a fruit smoothie.

Other healthy add in options:
-maca powder
-flax or chia seeds (thickens it a bit so add a touch more liquid)
-coconut oil (a very healthy medium chain fatty acid that helps burn fat!)
-1/2 avocado (healthy fats)
-1-2 TB rolled oats
-Cinammon
-Dash maple syrup or one medjool date for sweetening
-4-6 almonds (raw/nonroasted)
-1 TB blackstrap molasses (mineral rich)
-1 tsp lecithin granules or brewer's yeast
-1/4 cup nut butter (almond, cashew, walnut)

If you aren't accustomed to making a smoothie keep it simple and leave out the options until you are confident in what tastes good to you. The key to it is liquid, protein, healthy fat, fruit. Everything else is optional.

THE APPLIANCE: Yes, all of this can easily be made in a blender and transferred to a glass mason jar to bring to work! The next option is a Magic Bullet. This way you can use the serving cup to make it in and only need to screw on the travel lid. Shaves off a least 1 minute and one less dish to wash. The granddaddy of all is the Vita Mix blender. This is an investment piece ... but it rocks. This lovely blender allows me to add celery, kale and many other green veggies to my smoothie and liquifies it immediately. Amazing!

Hockey: Staying in the game

2011-10-13T08:41:00.003-04:00

Do you enjoy a good game of pick-up hockey or belong to a league? Do your children participate in youth hockey? Hockey is gaining popularity as a recreational sport for players of all ages and abilities, who enjoy the fitness and social benefits of a fast-paced team sport.

Although sticks, pucks, and skate blades can do damage, most hockey-related injuries occur due to collisions with other players and the boards. Fatigue and low energy of players due to poor endurance, insufficient rest, or too much ice time can also make them more likely to get hurt.

What are the Most Common Injuries?
Most hockey injuries involve the upper body, and can include fractures, sprains and strains of the collarbones, hands, arms, elbows, neck, and shoulders. Concussions are the most common type of head injury, followed by facial cuts, dental and eye injuries. Low back, groin, hip, knee, and ankle injuries also occur frequently.

Since hockey players are susceptible to such a wide range of injuries, you may be asking if there is anything you can do to minimize your risk of getting hurt? Yes! Some simple tips may be helpful in keeping you on the ice:

Training
A good training program should involve cardiovascular, stretching, and strengthening exercises. Cardiovascular training will increase endurance and decrease fatigue, which has been linked to injuries. Even the fittest players should take breaks often to rest, drink fluids, and stretch stiff muscles. A comprehensive stretching program for the back, arms, shoulders, thighs, and legs should be performed both before and after games to keep muscles limber and prevent stiffness and soreness.

Equipment
Although hockey equipment is expensive, properly fitting gear, including helmets, mouth guards, shoulder, and elbow pads, can make a world of difference when it comes to avoiding injury. Helmets have a life span of three to five years, depending on how often they are used [5]. When purchasing a helmet, make sure to choose one with a full face shield, since face shields have been proven to reduce the severity of concussions regardless of the wearer's experience level and position when compared to visors alone.

Ten Tips for Preventing Hockey-Related Injuries

1. Stretch both before and after the game.
2. Participate regularly in an exercise program to improve your strength and endurance.
3. Play year-round.
4. Obtain proper treatment for old injuries before returning to play.
5. Choose a helmet with full face shields.
6. Make sure all your equipment fits properly.
7. Replace worn out equipment.
8. Make sure your rink temperature and ice surface are well-maintained.
9. Play fair and support a zero tolerance rule for illegal checks and maneuvers.
10. Consult your chiropractor if you are injured or experience pain while playing.

Doctors of chiropractic are trained to diagnose and treat many sports-related injuries, and proper early treatment of an injury will help you get back on the ice sooner. Your chiropractor can also help you develop a sport-specific training and exercise program and give you tips and advice on how to stay in the game

Chiropractic Care Can Help With Attention Deficit Disorders

2011-10-12T16:22:00.004-04:00

If you know of anyone who has been diagnosed with ADD/ADHD the link below is a great news story that might help when deciding on options. Prescription drugs have many side effects and can be dangerous. They are not the only option...

http://www.youtube.com/watch?v=s5nCwcfE_kI

Food for Thought!

2011-10-11T12:13:00.006-04:00

As many of our practice members already know, I am the newest member of the FFC team:) But what you may not know about me is that I'm currently studying to become a Registered Holistic Nutritionist at the Canadian School of Natural Nutrition. What I look forward to most when I'm done school is being able to help educate and inspire others to be active participants in their own health and wellness.

One of the greatest benefits of working at Foster's and being a student of nutrition simultaneously is having access to invaluable health information around the clock and learning/challenging myself to constantly ask questions and be self informed.

Here's a list of some of the most thought provoking and literally life changing documentaries and books I've come across in my studies so far:

Food Inc. (The reason I became a vegetarian!)

Forks Over Knives

Eating Animals by Jonathan Safran Foer

Eating Alive by Dr.John Matsen

Be warned, the documentaries are certainly not light hearted "rom-com's" or something you would want to consider watching on a romantic date night but they are 100% worth your time and investment.

More recommendations to come!

Reminded yet again how sport can be one of the greatest metaphors for life ...

2011-10-09T10:52:00.001-04:00

Who knew such a young kid could be so inspiring!

Change Starts With a Single Step

2011-10-08T12:14:00.001-04:00

Wishing you were more active? Wondering whether YOU could ever do THAT? Whatever 'that' is, chances are you are right. If you believe you can, you most likely will. Even if you aren't sure you can when you set your sights on something, the process will likely reveal the very fact that you are far more capable than you give yourself credit for. Life has a way of unfolding in such a way that you attract an outcome that matches your most significant beliefs. Best way I've learned to change that, especially when it comes to physical exercise, is to sign up. Sign up for what? For whatever! A race, a class, a gathering, a group ... whatever. The very act of putting your money down and your name in bright ink has power. Try it ...

... for example, at Newmarket's Second Annual TOM TAYLOR TRAIL TEN MILER & 5 KM. It's a great event held on Sunday, October 30th. It's local and it supports INN FROM THE COLD: York Region Emergency Shelter. A fabulous combination. Plus, it's a reason to see if you can achieve what you've always wanted to try ... or you've tried but you'd like to do it just a wee bit faster! Either/Or - it's all good! Don't wait - this event sells out.

See you there, Dr F

Why I Love What I Do

2011-10-05T12:59:00.004-04:00

Dear practice members,

As a chiropractor, I feel very privileged to be able to contribute in a meaningful way to your body's ability to express health. Why? Because healthy changes everything. Health has been defined in many ways by many different people and organizations, but I think all would agree that when you are healthy, you are adaptable. When you are adaptable, you are better able to manage any stress that comes your way and obtain the quality of life you were born to enjoy.

Chiropractic is based on the following fundamental truths:

1. The body is self-healing and self-regulating. We know this to be true because when you cut your finger, your body heals the wound (this of course would not occur if you were not alive).

2. The nervous system is the master control system of everything that happens in the body.

Knowing this, it is easily understood that changes in the tone and tension of the nervous system necessarily affects the body's ability to express health. This interference to nervous system function (or a subluxation) is what, as a chiropractor, I seek to detect and correct. The rest is accomplished by the innate intelligence that we are all born with. Trust this process. The body does not need much to express health, it just need no interference.

Please share this with others. It will make a difference.

Yours in health,

Dr. Danielle Warner

Nourishing Foods - Why I think food takes on the energy of it's preparer!

2011-10-01T13:59:00.002-04:00

I'm a firm believer that food takes on the energy of whomever prepares & serves it.

by DR. F

When I mean 'prepare' I mean all the way back to where it starts, as a seed. It matters where it comes from (that's a thought and a huge blog post on its own). Once the ingredients come into contact with the preparer the food gathers the energy of the preparer. You may have never had this thought, but have you ever had a meal that was prepared with effort, love and thoughtfulness? I LOVE when I go to a friend's home for a dinner they've prepared for us - right down to the table setting and accompanying wine. No matter what the food is it tastes delicious ... completely satisfying and nourishing. On that level, have you ever eaten something with guilt and self loathing? Perhaps you've eaten a decadent dessert in a rushed manner over the sink and immediately regretted it? Hopefully not, but if so I believe that food will most definitely have a negative impact on YOU - the 'whole' of who you are. It simply can't be just about protein/fat/carbs and calorie count. I actually believe that when you savour and enjoy the essence of a dark rich chocolate cake - no guilt, no negativity, it nourishes you. Whoah!!! I know, radical thought! No, I'm not particularly recommending you fill your diet full of trans & saturated fats and processed food. I'm suggesting that you choose your food and its preparation with mindfulness ... and eat with joy. Chances are that if you do so you'll automatically choose the quantities and types of food that nourish and satiate you ... and as a result, lead to better health.

Fall Season: Oh yes, love love love the kind of food that speaks to me in this brisk & breezy type of weather. Dal (or dahl) is one of them. Try it. Get as many of the ingredients fresh and locally grown. Start the short preparation in the mid afternoon and cook it in your prettiest red cast iron/ceramic pot. Let all the flavours blend together and serve it for your friends/family with a fabulous glass of red wine & tastiest accompaniments. Let the nourishing nature of the food heal you.

Red Lentil Dal

Ready-made curry blends work, but don't compare to a "real" curry. Follow Segersten's directions for sautéing whole mustard and cumin until they start to pop. Their flavor then is incomparable to already ground-and therefore denatured, less medicinal and less flavorful-spices. Next, add and sauté the onion following which you can now add and sauté the already ground spices. (This way, the ground spices meld with the cooked onion and will not scorch.) It's these small details that make a great curry.
Serves 6 to 8

2 tablespoons virgin coconut oil or extra virgin olive oil
1 ½ teaspoons cumin seeds
1 ½ teaspoons black mustard seeds
1 large onion, diced
3 cloves garlic, crushed
2 teaspoons turmeric
2 teaspoons ground cumin
½ teaspoon cayenne pepper, or to taste
2 large carrots, peeled and diced
3 medium red potatoes, cubed
2 ½ cups red lentils, rinsed and drained
1 can coconut milk
2 cups chopped tomatoes or one 14-ounch can diced tomatoes
2 teaspoons sea salt

In a large 8-quart pot heat the olive oil over medium heat, then add the cumin seeds and black mustard. Sauté until they begin to pop. Quickly add onions and garlic and sauté until soft, about 5 minutes.
Add turmeric, ground cumin, cayenne, carrots, and potatoes, sauté a few minutes more.
Add red lentils, 6 cups water and chopped tomatoes. Stir well. Bring to a boil, then let simmer, covered, for about 45 minutes. Add coconut milk and salt to taste and simmer (do not boil) for another 5 minutes. Serve.
May you be well nourished,
Rebecca Wood

Why Why Why would a child get spinal adjustments?

2011-09-29T22:26:00.002-04:00

“How do little kids get nerve irritation?”

Nerve irritations (or vertebral subluxations) occur as a part of normal daily life. They result from physical, chemical and emotional stressors or ‘insults’ to our health, such as bad posture, prolonged postures, sleeping on the tummy, knocks and falls, poor food choices, dehydration, exposure to chemicals and toxins, and stress and anxiety. Even before these lifestyle stressors have an impact, nerve irritation can occur in the uterus from awkward positioning, restriction of movement, and exposure to toxins, and from birth complications such as long labours, very fast labours, or forceps or caesarean delivery.
When we appreciate how important the nervous system is and how easily it can be hindered and impaired it makes sense that all children deserve to have a well-adjusted spine and nervous system … it makes sense that chiropractic is an important part of a healthy lifestyle.

10 reasons parents take their children to see a chiropractor:

To maximise their child’s neural plasticity (brain and nerve development).
To enhance their child’s overall health and wellbeing.
To strengthen immunity and reduce the incidence of colds, ear-aches and general illness.
To help with colic and Irritable Baby Syndrome.
To help with asthma, breathing difficulties and allergies.
To improve spinal posture.
To improve their child’s ability to concentrate.
To assist with behavioural disorders and enhance emotional wellbeing.
To help alleviate digestive problems.
To assist with bed-wetting and sleep issues.

Your child’s health is their greatest asset.

Read more —> http://welladjustedbabies.com/why-parents-take-children-to-chiropractors/#ixzz1ZOm9kr7Z
Get a free subscription to "Healthy Families" Magazine

Keeping it Simple - Healthy Eating Strategies

2011-09-27T12:50:00.001-04:00

HEALTHY EATING - Strategies to Keep it Simple

1. Try to startthe day off right. In my perfect worldthe first thing I put into my body is either water (even better with a squeezeof fresh lemon juice) +/or a green drink. For a green drink I will often pull out my Vitamix Blender (juicer orgood blender will work) and add something like: spinach, celery, lemon, pear,water. OR I have a glass of water andadd 1-2 scoops of nanogreens (we carry them here) . The idea is to rehydrate with something thatis alkaline in pH (not acidic ... like coffee).

2. THEN Ihave coffee. It’s true. I enjoy coffee. I keep it to 1-2 cups per day and I try tobuy organic coffee. Coffee is one of themost heavily pesticide laden crops. IfI’m not willing to stop coffee this is my personal commitment to a betterchoice. The same could be said forchoosing green tea or herbal tea over black teas.

3. Eatingmore often (5-6 meals per day) helps keep my blood sugar levels stable andavoids the binge eating that can occur when I’m ‘starving’. My first meal begins within 30 minutes ofwaking and occurs every 2-3 hours thereafter until about 7 pm... ideally. I also find I am more satisfied by thesemeals when I try and include a lean source of protein as part of everysnack.

4. I don’tlove water and I don’t hate water. It’strue. I’m ambivalent about it, but I doknow that it makes me feel so much better when I keep my hydration levelsup. Everything in my body works withwater so it’s a necessary part of my daily regime. Sometimes it’s a challenge so I try andimprove the chances by carrying around a really pretty & healthy 1Lcontainer (glass, stainless steel or BPA-free plastic) filled with water &lemon slices. I drink 1 L before lunchand another before I leave the clinic.

5. I onlyenjoy salads that other people make. Have you ever noticed that? Everyone else’s salad looks and tastes way better than mine. That’s life! If I rely on making a salad or cutting up veggies in the morning chancesare it won’t happen. Instead I make areally large salad 1-2X per week and use it all week long. I put some in a travel dish and spice it upby adding leftover shrimp, beef or chickpeas to create variety each day.

6. Loveyourself. Every day is a new day. If today didn’t quite work out, try againtomorrow.

Thoughts on Simplifying the Concept of Regular Exercise

2011-09-25T22:07:00.001-04:00

KEEPING IT SIMPLE

1. Go easy on yourself. Considerthe idea that you don’t necessarily need to ‘stop’ any particular habit – just‘add in’ healthier habits. Chances arethose less desirable activities will go to the wayside.

2. Create an activity schedule. Ifind that if you wait to find ‘the time’ to be more active the time tends notto present itself. Schedule it.

3. When you schedule activities try not to sabotage yourself. Never ask yourself “Do I feel like runningthis morning?” Chances are the answermay be “no”. Don’t even go there in yourbrain. Just wake up and get ‘er done! You’ll be pleased you did.

4. Do activities that interest you. What’s the point of me telling you to do pilates or lane swimming ifneither activity appeals to YOU? I’mconvinced activity needs to be fun.

5. Think a little about what creates long term success for you. If you are great at being self motivated thenthe basement home gym will likely work for you. If you are like me, then you do better when you realize that you enjoythe social aspect of exercise. For me,home gyms are generally great for hanging my clothes. Group exercise classes, run groups andreliable training buddies work best.

6. Cross train. Variety is thespice of life! Doing any one activityEVERY time you exercise may create boredom and slow down your ability to reachyour fitness goals. Doing a variety ofactivities keeps things fresh and will often help you avoid overtraininginjuries.

7. Start off on the right foot. Ifyou require particular footwear or training accessories try your best to getthem right from the start. Having theproper support ensures you are less likely to injure yourself. If you feel sore or overtrained ask foradvice … from us!

8. Love yourself! Every day is a new day so if today didn’t turn out theway you wanted don’t stress. Tomorrow isa new chance to improve upon your habits.

DR. LAURA FOSTER

Chiropractic Care and Cancer Treatment

2011-09-23T18:23:00.005-04:00

Cancer treatments options are unlimited and range from mainstream

medicine to holistic whole body healing.

It is an intelligent choice for the cancer centres that are offering Chiropractic care as a part of their cancer patient's overall treatment plan. It makes perfect sense to anyone who understands the impact quality chiropractic care has on the central nervous system and our immune system responses.

To see more: Chiropractic Care at Cancer Treatment Centers of America

Chiropractic care involves the detecting and analyzing of physical interference to the nervous system, and the reduction of interference to the nervous system through the application of specific spinal adjustments. By progressively freeing your nervous system of interfence it allows you to more clearly and accurately perceive your changing needs. As a result, it restores your healing capabilities for increased energetic function and vitality.

Kids of Steel Triathalon

2011-05-24T10:52:00.002-04:00

Take a look on the website for the 11th Annual Kids of Steel Triathalon

Sunday May 29th at Caledon Central Public School and Caledon Pool

http://www.c3online.ca/2011Events/KOS/index.html

Organic and Seasonal Foods to Eat

2011-05-24T10:51:00.002-04:00

5 Foods to Eat only in Season
Tomatoes
Asparagus
Strawberries
Blueberries
Salad Greens

10 Foods to Buy Organic
Meat
Dairy
Peppers
Baby Food
Eggs
Coffee
Peaches
Potatoes
Leafy Greens
Chicken

Celebrating Change

2011-05-24T10:48:00.001-04:00

Breaths come and breaths go. Tens of thousands of times, every day of your life, your breath changes its direction. The events of your life come and go, too. Nothing stays constant. Everything is changing.
The attitude that you choose to take toward this everchanging nature of your life—how well you learn to let go of what was and move on with what is—has a huge impact on your health and well-being. It is a significant determinant of how long, and how well, you live.
Here’s the choice you have: You can be frustrated by what you believe has been lost, and feel pained and sad about it. You can spend a lifetime grieving over an unsatisfactory childhood, a blown opportunity, or a relationship that went wrong. Or you can celebrate the unending gift that life offers—the gift of perpetual renewal, every breath of your life.
Here’s a way to engage this healthy practice of letting go by harmonizing with the rhythm of your breath: Choose something that you’ve had a hard time letting go of—an old resentment or sorrow, a self-judgment or judgment of another, a “sticky” relationship—and make a choice to be free of it. Though it may have felt important enough in the past to hold onto—remind yourself now that you’re willing to release it.
Focus on your breathing, noticing the gentle ebb and flow, in and out of your lungs. Sense the floor of the diaphragm beneath your lungs and allow it to soften, even as it continues to move up and down with each breath. Every day you have tens of thousands of opportunities to let this ever-changing quality of the breath teach you how to let go—as it instructs you in how to go with the flow and move on to whatever’s next.
now let go of something that you no longer have to carry. If you can, recall when it was that you took in this item in the first place.
· Each time you breathe in, celebrate the feeling of clean, fresh air entering your lungs. And each time you breathe out, feel whatever it is that you no longer want, dropping right through the open floor beneath your lungs, out into empty space, where it can be recycled back into its elements. You cannot hold onto what is past. It’s time to move into the present…into the eternal now. By celebrating change as an inevitable and delicious part of life, you will always have enough.
By emptying yourself of what you do not need to hold onto... your bottomless cup will always be full.

Banana Nut Power Muffins

2011-05-19T10:29:00.006-04:00

1/2 cup hemp flour
1/2 cup freshly ground flax seeds
2 cups ground nuts
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
2 eggs beaten
2 very ripe bananas, mashed
2 Tbsp, melted butter or coconut oil
1/4 cup honey
1/4 cup unsweetened apple butter
1/4-1/2 cup apple juice or orange juice (adjust to consistency)

Preheat oven to 350 degrees.

In large bowl, combine hemp, flax, nuts, baking powder, baking soda, and salt. Mix until blended.
In another bowl, mix eggs, honey, apple butter, bananas, and butter or cocnut oil until well blended. Add wet ingredients to the dry ingredients and stir until just blended. Batter will get quite thick. Adjust to proper muffin consistency with juice, if necessary.

Grease large muffin tins with butter or coconut oil. Fill 3/4 full with a batter.

Bake for 15-20minutes. Remove and let cool.

Makes 12 large or 18-24 small muffins.

Walk, Run & Roll - what a great day!!

2011-05-18T16:42:00.002-04:00

Thanks to everyone who came out to walk, run or roll to support spinal cord research on May 14th! The rain stopped long enough for everyone to get through the 5K course, have some pancakes, get their faces painted, and win some terrific prizes! It was a great morning and we were thrilled to see so many Foster Family Chiropractic practice members there!!

We look forward to seeing everyone again next year! Over $10,000 was raised this year and we plan on doubling that in 2012!!

Thanks again for your participation and support!!

HAPPY BIRTHDAY DR. FOSTER!!!

2011-05-09T10:45:00.003-04:00

Happy Birthday to a fabulous woman, chiropractor and friend. I know you will enjoy your day!

Dr. W

PREGNANCY MATTERS

2011-05-09T09:46:00.007-04:00

This Mother's Day got me thinking about how amazing women are and how truly awesome the body is. I have had the pleasure of working with many pregnant women in practice over the past few years and I want to share with you why I find working with this population particularly rewarding. In short, the adjustments that a woman receives when she is pregnant have a powerful impact on both her ability to progress through her pregnancy and labour/delivery with relative ease, and on how the developing baby inside of her grows.
During pregnany, when a mother's body systems are basically functioning for two, any interference to the nerve tramsmission supporting their function can be detrimental to her health and well-being, as well as the growing baby's. Reducing this nerve system stress is a key ingredient for normal bodily function.

I think one of the biggest benefits of getting adjusted when you are pregnant is that it helps you to maintain appropriate pelvic balance throughout the duration of your pregnancy. A common effect of spinal and pelvic imbalance during pregnancy is a condition called intrauterine contraint. Intrauterine constraint occurs when imbalances in the pelvis affect the tension on the ligaments supporting the uterus. This results in torsion throughuot the uterus and a reduction in available space for the developing baby. This can inhibit the development of the baby's spine and prevent the baby from getting into the best possition possible for birth.

Remove these limitations, and a mom and her developing baby will become increasingly vital, adaptable and vibrant. Pregnancy is a natural process. Chiropractic respects this process and utilizes the unique and individual changes that occur as the body works through its own history of chemical, physical and emotional stresses.

With an individual approach, labour and delivery is typically shorter, less difficult and supported by methods which are less invasive.

Happy Mother's Day to all the fabulous moms out there! Dr. W

Give Yourself an Hour

2011-04-26T10:43:00.002-04:00

So when was the last time you gave yourself an hour? You know that time you take for yourself that helps you relax, regenerate and put your mind at ease? Whatever that hour is for you that helps change your mindset - sitting at an outdoor cafe enjoying your favourite coffee and watching the world go by, reading a favourite book, enjoying a favourite garden for an hour, going for a massage, a relaxing walk or bike ride. Find what works for you and make it happen. If you have to schedule it on your calendar or in your blackberry...so be it. Whatever works. Our time is always being pulled in many directions and we need time just for us to keep us grounded. Aim for an hour a week and soon you will be working on adding more time - just for you~

5K Run-Walk & Roll

2011-04-20T13:41:00.002-04:00

Saturday May 14th, 9 am check in, 5 k Timed Race start 9:30

But not to worry, you don't have to run, we will have plenty of walkers as well.

If you've signed up to participate in the 5K Run Walk and Roll, don't forget to get your pledges in Before April 3oth is you want the reduced rate.

If you haven't signed up yet, what are you waiting for??

You can register on line at www.walkitoffrecovery.org and use paypal or register with Foster Family Chiropractic and pay by cash or cheque.

Raising Vital Children

2011-04-18T22:58:00.004-04:00

My perspective of parenting children has shifted as I've bumbled along my journey of raising two healthy and vital boys. It has never been simple, nor easy, but parenting them has always been rewarding. Just when you think a 'phase' is getting the best of you, you're onto the next phase. No need to fixate on the moment.

I'm often convinced my perspective on health and healing is fairly mainstream until I'm engaged in a conversation with a parent about a child's health and/or overhear something that makes me want to cringe in the grocery aisle. Right, wrong or otherwise I become constantly amazed at how my thoughts and theories are so wildly different from a significant portion of society.

Here are some of my most basic premises on children's health:

1. My children's bodies are vital. They are in constant flux, shifting and adjusting to whatever comes their way. They aren't suppressed, numbed or manipulated. Their bodies are adaptive.

2. I never seek to suppress their body's innate responses. Ultimately I believe that our body has an inborn/innate intelligence that 'knows' how to heal itself in every situation. My job is to support it in doing so.

3. Supporting my children's innate intelligence means that I try never to override their body's basic mechanisms. Fevers exist for a reason. Fatigue exists for a reason. Vomiting exists for a reason. These healing mechanisms aren't always 'comfortable', but they are useful in serving a purpose.

4. Supporting my children's inborn healing mechanisms also means that I pay close attention to their lifestyle. When their body's resources are strained I am even more vigilant about the quality of food they take in, the amount of clean water they drink and the amount of sleep, stimulation and exercise they receive.

5. Having a child raised in this way also means that I explore and regularly engage the resources of natural health care practices including chiropractic care, naturopathic support, homeopathic care, registered massage therapy and cranial sacral therapy.

Healthy is much more than the absence of disease. It is the vital expression of human potential on every level. If you'd like to explore more of these ideas feel free to email me and/or speak with me at your next chiropractic adjustment. DR. F

The Pelvic Conundrum

2011-04-18T09:36:00.009-04:00

Do you commute, sit in a desk, engage in sports like soccer, running or cycling? Do you have problems (pain, tightness or dysfunction) with your knees, feet or low back region? If so, you may be experiencing the conundrum of the pelvis. Quite often people who engage in any of the above activities that involve sitting, leaning forward and/or generating force from the front of the hip/leg will develop tightness in the hip flexors (front of the hip). This will reciprocally inhibit the activity of your glute muscles (your behind muscles!) and cause several other muscles to work overtime - namely your piriformis muscle. Among other things this can cause pain deep in the buttocks possibly with pain/numbness or tingling that resonates within the butt or down the leg. Not fun. There are many contributing factors to this issue - one being unresolved spinal subluxations in the spinal column. Your chiropractor will be able to properly diagnose this condition as well as guide you back to balance with a combination of adjustments, home exercises and lifestyle modifications. Some of my favorites: 1. Take your adjustments seriously. Listen to your chiropractor when they discuss frequency and duration of care. It takes time to correct these negative patterns in the spine and nervous system. 2. Get stretching - daily!! Use a foam roller to release tightened musculature in the hip flexors, glutes, hamstrings and iliotibial band along the outer hip and leg. 3. Engage in a regular yoga practice. Yoga does wonders to address chronic tightening and inhibitions of spinal movement. 4. Stand up! Consider a standing work station. If not, ensure your workstation is as 'ergonomic' as possible and take breaks hourly. 5. Work on body balance: remove your wallet from your back pocket, sit forward in your car seat (no leaning!), wear practical spine loving footwear (minimize heels and no unstructured flip flops), avoid sleeping on your stomach, get a headset for your desk phone, and sit up straight! 6. Enlist the assistance of other professionals. In addition to your chiropractic care you can also engage in ongoing and periodic massage therapy and cranial sacral work. 7. Use functional and dynamic strengthening to engage all your muscle groups. Core work, stability balls, medicine balls, pilates, yoga, bosu balls, proprioceptive work, and even cross training with activities such as swimming will help your body rebalance itself.

8. Change your lifestyle: move more, sit less. The possibilities are endless.

Bottom line: you need to do something different to get different results. Your professional care is instrumental in your recovery, but you need to make changes too! It's a perfect partnership. Dr. F

CPR Certification

2011-04-13T17:34:00.002-04:00

Learning how to manage an emergency situation can save a life! KNOW WHAT TO DO. GET CERTIFIED! Foster Family Chiropractic & Associates is offering CPR Certification on Tuesday May 10, 6:30 - 9:30 pm. Investment: $50 Call and/or come in to sign up with our lovely front desk staff! 905-898-8098

Premature Baby and Parents Both Breathe Easier After Treatment

2011-04-12T23:39:00.002-04:00

Premature Baby and Parents Both Breathe Easier After Treatment

AAC Family Wellness Centers :: Article - Chiropractic Improves Quality of Life for Child with Cerebral Palsy: A Case History

2011-04-12T23:36:00.001-04:00

AAC Family Wellness Centers :: Article - Chiropractic Improves Quality of Life for Child with Cerebral Palsy: A Case History

Freedom from Allergies and Asthma

2011-04-08T17:32:00.002-04:00

Do you dread the spring-time? Do you suffer from allergies and asthma? Come out to Simplicity, 514 Queensway South, Keswick on Wednesday April 20th from 7:00-8:00 pm and become an active participant in your health and well-being by knowing the latest research and exercising your right to make an informed choice. Dr. Danielle Warner will help you end your needless suffering!! Sign up at FFC today!

What to do about sitting all day

2011-03-30T16:44:00.001-04:00

http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/ Some of the best suggestions for the 90% of FFC practice members who have jobs that require lots of sitting, car & desk time. Read onwards for a great post with lots of great information.

Crawling Towards A Brighter Future

2011-03-30T07:43:00.001-04:00

When:Friday April 1st. 11:00am Where: Prenatal Plus Pregnancy & Parenting Centre 130 Davis Dr. Newmarket( Newmarket Plaza ) Investment: your time and enthusiasm Did you know crawling is linked to proper growth and development for a child? Join Dr. Danielle Warner, Family Chiropractor, for an indepth discussion of the importance of tummy time, sensory integration on growth and development of the child, playtime exercises to enhance learning.

2011-03-23T22:05:00.004-04:00

Dr. Melanie Theilmann will be @ FFC doing her magical

adjusting in the upcoming month!

Dr. Theilmann will adjusting Dr. Foster's practice members from:

MONDAY, APRIL 25TH - FRIDAY, APRIL 29TH

Dr. Foster will be back in the office and adjusting on her regular schedule on Monday, May 2nd.

Dr. Theilmann will be adjusting Dr. Warner's practice members from:

TUESDAY, MAY 3rd - THURSDAY, MAY 5TH

Dr. Warner will be back in the office and adjusting on her regular schedule on Friday, May 6th.

Chiropractic Adjustment. Subluxation in the news! an adjustment can mini...

2011-03-23T20:22:00.000-04:00

Wanna be part of the FFC team?

2011-03-23T16:43:00.002-04:00

Foster Family Chiropractic is proudly sponsoring the "Run Walk and Roll" event for spinal cord injury recovery on May 14th. Come and be part of our team and walk or run the 5 k timed race which starts at the pavillion at Fairy Lake! Check in time is 9:00 am and there will be a raffle with prizes and a pancake brunch afterwards.

You can register on-line at http://www.walkitoffrecovery.org/ or in our office. Entry fees are $20/person or $35/family if you register BEFORE April 30 (after April 30, it's $25/person and $40/family).

Come and be part of this exciting day! "Run Walk and Roll" is to raise funds for the Walk it Off Spinal Cord Wellness Centre, a not-for-profit organization which is committed to creating a facility that provides exercise-based recovery, education and support to those living with spinal cord injuries and neurological dysfunction. So not only do you get some fresh air and exercise but you also are supporting a worthy cause! Hope to see y'all there!!

Homer Gets Adjusted

2011-03-20T20:28:00.002-04:00

If you've never seen this short excerpt of 'Chiro Town' from The Simpson please enjoy. Even Homer benefits from a healthy nervous system!

http://www.facebook.com/video/video.php?v=1410477066676

Womens Wellness Group Schedule of Events

2011-03-17T09:02:00.002-04:00

Womens Wellness Group Schedule of Events
We meet the 1st Tuesday of each month
We meet at Simplicity Yoga & Fitness Therapy Studio in Keswick
514 Queensway south, 905-476-9200
www.simplicityyoga.ca
$20 + registration is required

*Our April evening will be hosted in Newmarket at the fabulous Invisible City on Main St. & Botsford, home of Piper Martin, Classical Homeopathic Doctor www.pipermartin.com

April 5th -

A SPECIAL EVENING AT THE INVISIBLE CITY in Newmarket
Living Hormonally Balanced
If you want to look fresher, stimulate your metabolism, lose fat, feel calmer, sleep better, get stronger, feel sexier and focus better, gaining control over your hormonal balance is truly the key!
Understanding how the beauty products you use and how many of the foods you are ingesting daily can effect you hormonally - find out the specifics about creating balance in your hormonal system which will result in weight loss, healthy menstrual cycles, decreased inflammation, better moods and a healthier thyroid & adrenals .

Any weight loss or lifestyle plan that does not address hormonal imbalances is not complete and cannot be successful. Join us for an open and in-depth discussion about what signs and symptoms to look for in your life that could dramatically change how you eat, drink, sleep, think, work, lose weight, maintain weight, manage stress, engage with friends and family and essentially…how you LIVE your life!

May 3rd – Taking Control of Your Internal Thermostat:
The thyroid controls the metabolic rate of every single cell in your body and also maintains body temperature. Without enough thyroid hormone, all our bodily functions slow down. We feel tired and lethargic, gain weight, experience constipation, hair loss, feel cold and are prone to depression. Join me to take my healthy thyroid quiz and create an action plan for a healthier you.

June 7th – Six Sure Fire Ways to Lose Belly Fat:
By far, one of the hardest areas to trim excess fat is the waist, but it is also one of the most important to keep trim. Insulin resistance, carbohydrate sensitivity, metabolic syndrome, inactivity, poor diet and high levels of the stress hormone cortisol all contribute to this problem. In Six simple steps we will change the way you eat, sleep, move, cook, shop and lose weight so that you can maintain your weight loss.

Homeopathy Seminar

2011-03-16T12:13:00.002-04:00

Join Lizzie Ball @ The Invisible City for a seminar on using Homeopathy for Fevers
Learn how to use classical homeopathy to support your children and babies through fevers. Discussion on fear surrounding fevers, value of fevers and illness, most common remedies for children during fever.
Tuesday March 29th 7:00 pm-8:30 pm
Investment $25 per person including handout
To register: email intheinvisiblecity@gmail.com or call 905-252-8929

Don't Sneeze - Allergy Clearing Center now in Newmarket!

2011-03-15T09:22:00.005-04:00

Daniel Lacoste, Holistic Allergist Extraordinaire is now practicing in Newmarket!

You can now book an allergy clearing appointment with Daniel at Yoga Source!

His hours at Yoga Source are Tuesdays from 10am - 7pm. Please call Yoga Source directly to book an appointment 905-830-9700
Other days of the week you can contact his Bolton office at 905-951-8659
Daniel has been one of FFC's guest speakers in the past and we have had many patients who have had great success with him.
Check out his website http://www.dontsneeze.com/ for further information on allergy clearing.

2011-03-10T21:18:00.000-05:00

A little March run ...

2011-03-09T23:53:00.003-05:00

On Sunday, March 8th, the FFC girls had a little fun partaking in the

Burlington Chilly Half Marathon.

No, the weather wasn't super.

But, yes, we did it!

Julia, Danielle (Dr. W) and Me (Dr. F) joined up with 5000

other runner for the annual 21.1 dash for the finish.

Whatever you do today, find some joy in your day.

Health Advice for the Decades

2011-03-07T12:26:00.002-05:00

In Your 20's you want to focus on breaking bad health habits and starting good ones. Your diet should be low in calories and high in plant food. Keep friendships alive. Wear sunscreen and no binge drinking. Get baseline exams to better track your health as you age.

In Your 30's now is the time to understand how your genetic background may affect your health. Tests to consider if your family history includes disease are colonscopies, prostate screenings, mammograms and any heart disease related exam for both men and women. Update your workout to make sure your weight stays within a small range of what it should be. Nurture yourself by striving to reach your goals and by maintaining a relaxed attitude towards life. Get involved!

In Your 40's this is traditionally a time when people begin to re-evaluate their lives and when many begin to worry about aging. Time to add more tests to your repertoire. Women should get a baseline bone-density scan, while both men and women should be tested for diabetes. Even if your weight is relatively unchanged from 20 years ago, add muscle-building strength exercises to your regimen. Add more soy products like soybeans and tofu to your diet.

In Your 50's sexual health, in terms of impotence or lack of libido in both sexes, becomes an issue. Keep the lines of communication open with your partner. Stay on top of cancer tests. Be a mentor and begin celebrating any and all rites of passage.

60's and Beyond. The key word now is body integrity. Your goal should be to stay active - both mentally and physically. Talk to your physician about any changes you notice in your memory. Stay connected to friends and family but also remain independent. Stay safe and accept changes. Continue to exercise but don't be surprised if you suddenly want to play golf or practice restorative yoga rather than hike or take a swim. Part of aging gracefully is going with the flow.

And during all your years, it is very important to visit your chiropractor regularly!

Chiropractic and your child

2011-03-03T19:24:00.000-05:00

Crawling Towards A Brighter Future

2011-03-03T10:47:00.002-05:00

When:Friday April 1st. 11:00am

Where: Prenatal Plus Pregnancy & Parenting Centre
130 Davis Dr. Newmarket, On. ( Newmarket Plaza )

Investment: your time and enthusiasm

Did you know crawling is linked to proper growth and development for a child?

Join Dr. Danielle Warner, Family Chiropractor, for an indepth discussion of the importance of tummy time, sensory integration on growth and development of the child, playtime exercises to enhance learning.

Moving Your Body - Changing Your Thoughts Around Exercise

2011-03-02T10:11:00.006-05:00

Are you overwhelmed by the idea of integrating EXERCISE into your daily regime? I'm constantly reminded that many of us think of exercise as a huge effort that requires a freeing up of hours and hours each day. It can be that way (let me tell you about Ironman training, lol), BUT it certainly doesn't have to be that time consuming.

Some of my favorite ways to integrate more movement into my daily routine:

1. Stairs - easiest way. Skip the escalator and elevator. If it's too difficult to get to work with all your stuff, buy a backpack and wear it properly. You'll feel so much more envigorated.

2. Park a reasonable ways away in the parking lot. Stop being that person who circles the lot 3 times to find the closest available parking spot.

3. Walk your dog. It doesn't have to be 5 miles. How about a mile? (I think miles when I exercise. It sounds so much more manageable than 1.6 kms). Chances are you'll enjoy yourself so much you'll go 2 miles some days.

4. Put your foam roller right beside your living room chair or television set. Get down there and roll around on your foam roller for a few minutes each night. It feels great and so little effort is required. If you really get inspired throw in a few intervals of holding plank and side plank or perhaps some abs on a stability ball.

5. Do squats while you wait for the kettle to boil. In 5 minutes think of how many squats and lunges you can achieve.

6. Multitask! I have a huge number of parents in my practice who spend HOURS and HOURS at rinks, gymnasiums and swimming pools each week. While your child is training take the time to move your body! Chances are the person you spend the hour talking to is happy to go out for a 30 minute power walk or upstairs to the Magna's track for a walk.

Think outside the box. Instead of being overwhelmed with fitting in an hour of exercise think of where in your day you can make modifications that will allow your body to keep moving. If you have some suggestions please comment!

2011-02-22T12:37:00.001-05:00

IF YOU ARE TIRED, YOU ARE PROBABLY LACKING THIS. . .

http://articles.mercola.com/sites/articles/archive/2011/02/21/how-drinking-spring-or-filtered-water-can-improve-your-health.aspx

Quinoa Salad with Moroccan Spiced Dressing

2011-02-17T15:27:00.003-05:00

We eat healthy, balanced meals when we're watching our weight, but often we sabotage our best efforts by snacking on junk food. We can avoid this weight-gain trap by eating nutritious snacks. For weight management, snacks need to feed our cells with vitamins, minerals, phytonutrients, some complex carbohydrates, protein, and essential and polyunsaturated fats - just like our main meals, only smaller. Unless we supply these nutrients at each meal, our bodies will cry out for them through food cravings. For example, if we haven't provided the essential fats we need for cell membrane, skin, immune and hair health, we crave unhealthy, fatty fast foods. If we have eliminated complex carbohydrates (found in whole foods such as oats, brown rice and vegetables), then our brains scream for them and we crave sugar. This recipe features all the basic food groups: leafy green vegetables and tomatoes that provide vitamins and lycopene; apricots that provide iron; and whole grains that satisfy our need for fibre, B vitamins, protein, and minerals. The quinoa used in the recipe has a protein profile similar to eggs, without the saturated fat, The almonds add some polyunsaturated fat, as well as more protein and calcium.
I love this salad as I can make it at the start of the week and store in small containers to use when I need a lunch in a hurry or a side dish with dinner.

4 cups water - pinch of salt
1 cup quinoa
In saucepan boil water, add salt and quinoa. Lower to medium-low, cover and cook 15 minutes. Drain cooked quinoa and rinse under cold water.

1 cup cherry tomatoes chopped
1 small red onion chopped
1/2 cup dried apricots chopped
1/2 cup toasted almonds, coarsley chopped
2/3 cup Moroccan Spiced Dressing
Mix above with quinoa and keep in separate container from spinach
8 cups (2 L) baby spinach leaves
Put spinach in bowl, add quinoa salad on top and add some dressing when ready to eat.

Moroccan Spiced Dressing
1/4 cup fresh lemon juice
2 Tbsp natural soy or organic yogurt
1 1/2 tsp honey
1/4 tsp of sea salt
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp cinnamon
1/4 tsp ground ginger
1/4 cup flaxseed or extra-virgin olive oil
Whisk together above ingredients adding oil last.
These ingredients provide so much more nutrition than a commercial dressing. Cumin, ginger and cinnamon have a multitude of healing properties, including aiding digestion and helping to reduce blood pressure.

Chiropractic in the News | Infertility and Chiropractic

2011-02-17T10:43:00.000-05:00

Are We Raising Healthy Kids?

2011-02-10T19:17:00.003-05:00

Do you know what the research says about some of the more common approaches to childhood illnesses?
Do you want to know what your options are? Do you know that you have a choice?
Join Dr. Danielle Warner, family chiropractor, for this interactive discussion and find out what many parents are doing to support the health of their children with natural and safe alternatives.

When: Wednesday February 23, 7-8 pm
Where: Simplicity Yoga Studio, Keswick
Investment: Your time and enthusiasm!

Call FFC at 905-898-8098 to reserve your spot!

What Chemicals are in your Beauty Products?

2011-02-07T17:03:00.005-05:00

Do you know what kinds of chemicals you're putting on your body? Gillian Deacon, author of "There's Lead in Your Lipstick: Toxins in Our Everyday Body Care and How to Avoid Them," does. Here she helps us -- and you -- decipher which beauty products to ditch because of their chemical content.
Q: Which products carry the highest level of toxins?A: It's not as easy as purging one particular item here or there. There are between 85,000 and 100,000 chemicals in the marketplace, many of which are widely used in all sorts of products.
Here are a few examples:
1. Anything that is made with fragrance -- soap, lotion, bubble bath, shampoo -- contains phthalates, which are a class of chemicals used to give products scent. This is the same group of chemicals that was banned in January 2011 by Health Canada for use in plastic products and children's toys. But they're still being used in personal care products. These chemicals are endocrine disruptors, which means they mimic hormones and wreak havoc with our hormonal balance; everything from PMS to skin irritations is related to out-of-whack hormones.
2. Parabens are another class of chemicals found in a variety of personal care items -- everything from shampoo to shaving cream to mascara. Parabens are a cheap preservative, so they're commonly used to extend the shelf life of a product. If you've ever found yourself digging around the bottom of your purse or glove compartment for an old lipstick that's lasted you years, that's why it still works. A recent study found parabens in 19 out of 20 breast cancer tumours.
3. Sixty-one per cent of brand name lipsticks contain lead, according to recent tests, but the ingredient was not listed on the packaging.
Q: Are there any products people should stop using immediately?A: If I had a magic wand I'd like to eradicate hand sanitizers and antibacterial soaps. Antibacterial products contain triclosan, a chemical that's been linked to cancer and endocrine disruption. What's more, the American Medical Association says antibacterial products are no more effective than handwashing at killing bacteria. Most doctors agree the overuse of these products is creating drug-resistant bacteria.
Q: What effect can these toxins have on our bodies?A: Many symptoms of chemical overexposure are often mistaken for other diagnoses: headaches, nausea, dizzines, joint irritation, eczema, shortness of breath, rashes and acne.
Q: Can you offer some alternatives?A: It's becoming easier and easier to source clean, green alternatives. Here are some of the big names that are easy to find in health stores and online: Aubrey Organics, Dr. Hauschka, Dr. Bronner's, Rocky Mountain Soap Company, Pangea, Green Beaver, Badger, Weleda, Lavera, Pure Anada, Gabriel, Zuzu and many more.My book catalogues alternatives across the price range for each category (hair, eyes, lips, armpits, etc.). I've also included several recipes for those who want to take the time to whip up safe alternatives at home (for a fraction of the price).
Q: What should we look for/avoid when shopping for products?A: We cannot assume long-term health and safety testing has been done on all products or their ingredients. There is no requirement, by law, in Canada or the U.S. for personal care products to be tested for human safety before they're introduced to the marketplace.Don't be fooled by a pretty green package or words like "natural" or "earth-friendly." The more unpronounceable the words on the listing of ingredients, the more chemicals the product contains.

Holistic Cooking Lessons

2011-02-05T11:55:00.000-05:00

Simplicity presents…
My Simply Scrumptious Kitchen
with Jenn Pike RHN
Chop, Blend & stir your way to a more
Holistic Approach of Unlimited Energy

· My classes are designed with the intention to educate you towards a healthier more vibrant form of you through a more whole food, vegetarian-based and delicious way of eating.
· The emphasis of all classes are to create simple and great tasting raw and cooked vegetarian and living foods.
· You will receive a copy of my inspiration Caroline Dupont’s recipe and educational book ‘Enlightened Eating’.
In each class you will be lead through a nutrition seminar & food preparation demo before exploring a variety of recipes on your own in groups of two before enjoying our dishes together around the harvest table

Pre-Registration is required for all classes. $85 includes your cookbook, $65 for returning students

Friday February 11th 11:30am -2:30pm
Whole Foods in Less than 30 Minutes

Almond Mushroom Pate
Cream of Green Soup
Apple Fennel Salad
Quinoa Black Bean Corn Salad
Steamed Edamame Pods
Walnut Burgers with Ketchup a la Raw
Irresistible Date Squares
Chocolate Mousse Pie with Cashew Cream
Chai Almond Milk

0-24 Month Girl's Clothes

2011-02-05T10:02:00.005-05:00

We have a FFC practice member who has generously offered

up some GIRLS clothing for anyone who would like them.

Newborn - 24 months

(or she can separate them if you just want a certain age group)

Please email info@fosterchiropractic.com if you are interested.

FRIENDS and FAMILY APPRECIATION DAY!

2011-02-02T17:52:00.002-05:00

FRIENDS & FAMILY APPRECIATION DAY!

Drs. Warner & Foster are hosting a

Friends & Family Day.

In exchange for a non-perishable food item, we will be providing

COMPLIMENTARY New Patient Appointments to

individuals who have been referred in by

current practice members.

WHEN:

Dr. Warner's event takes place: Saturday, February 19th, 2011

Dr. Foster's event takes place: Tuesday, March 8th, 2011

Spaces fill quickly!

Please call our fabulous front desk staff to reserve your spot.

905-898-8098

YOGA IN YOUR OWN HOME!

2011-02-02T17:31:00.002-05:00

Do you love yoga as much as we do?

We have our favorite yoga spots right here in York Region,

BUT you can always do yoga from your own home.

If you're like me you have your own favorite mini-routine. I have a suggestion for those of us who like instruction. www.yogaglo.com .

You can build your own yoga class especially for you - anything from 5 minutes duration to 3 hours! You choose your instructor, yoga style, duration and level.

You can even choose a subspecialty: partner yoga, pregnancy, insomnia, sun salutation, inversions, hip openers, etc....

CHECK IT OUT!

Some of our absolute favorite local yoga studios include:

www.yogasource.ca

www.zenbonesyoga.com

www.simplicityyoga.ca

Spinach - the wonder food!!

2011-02-02T17:12:00.000-05:00

Spinach is the perfect way to green-up your winter menu. When it's really cold outside, it's natural to crave carbs, but if you want to minimize weight gain in the frigid months, consider a Popeye boost.

Unlike many leafy greens, spinach is sweet and easy to use in any recipe, which is why it's so popular. Last year, the United States Department of Agriculture reported more than 60,000 acres of spinach were harvested. As we move deeper into winter hibernation, we have to get our vegetable intake from wherever possible and spinach is an inexpensive option you can keep in the freezer. I recently discovered an organic, frozen-vegetable company called Green Organic Vegetables Inc. that is available all across Canada.

Five reasons why you should add more spinach to your diet:
1. Spinach is an excellent source of calcium: By supplying 100mg of calcium in every 100g serving, spinach is an excellent alternative to dairy for its ability to support healthy bone growth and prevent the onset of osteoporosis.

2. Spinach can help you relax: Spinach is one of the highest sources of dietary magnesium. Magnesium is necessary for smooth muscle relaxation of the arteries, as well as for hormone development in our adrenal glands to cope with high stress levels.

3. Spinach is high in folate: Folate is important for everyone, but necessary for expectant mothers to ensure proper neurological development of the fetus in early stages of growth. So stock up on spinach to nourish your baby's nervous system!

4. Spinach is a great source of protein: There may have been some truth to the old Popeye cartoons. Spinach is one of the only vegetarian sources of protein that contains a complete amino acid profile to rebuild muscle tissue and support collagen growth, which helps to maintain healthy skin and mobile joints.

5. Spinach can help protect your eyesight: Spinach is high in lutein, a phytonutrient in the carotenoid family. Lutein specifically targets the eyes to avoid the macular degeneration associated with aging. It's an antioxidant for the eyes that maintains healthy vision.

Dr. Warner's Friends and Family Day

2011-02-01T12:20:00.002-05:00

Who do you know that will benefit from chiropractic care?

In exchange for a non-perishable food item, Dr. Danielle Warner will be providing complimentary new patient appointments to individuals who have been referred in by her current practice members!!

Saturday February 19, 2011 is Friends and Family Day! Call and make an appointment for someone you care! They will thank you for it! 905-898-8098

Do you know a child who had a stressful birth experience? Refer them to an experienced family chiropractor.

2011-01-30T09:48:00.004-05:00

Maple Baked Salmon with Chopped Almonds

2011-01-26T10:22:00.003-05:00

Maple Baked Salmon with Chopped Almonds

The delectable flavour of baked salmon marinated with sweet maple dressing and topped with almonds makes this dish taste so good it will definitely become a mealtime staple.
By Liz Pearson

Ingredients

4 skinless salmon fillets (each fillet should be about 3 ounces or 85 grams)

1/2 cup (125 mL) almonds, chopped coarsely

1/4 cup (50 mL) maple syrup

1/4 cup (50 mL) orange juice

2 tablespoons (25 mL) fresh lemon juice

2 tablespoons (25 mL) light soy sauce

2 cloves garlic, crushed

Directions
Preheat the oven to 425ºF (220ºC).

Line an 8-inch (20 x 20 cm) square baking pan with parchment paper.

Place the four salmon fillets in pan, leaving 1/2 inch (1 cm) between pieces.

Chop the almonds by hand or use a hand-held blender or chopper (it only takes a few seconds with a hand-held blender).

Distribute the chopped almonds evenly on top of the fillets.

In a small bowl, mix together the maple syrup, orange juice, lemon juice, soy sauce and crushed garlic.

Use a spoon to gently baste the marinade over top of each fillet.

Bake salmon for about 15 to 20 minutes or until fish is just done.

While the fish is baking, baste top with marinade at least once or twice.

When removing fish from the pan, leave the leftover marinade behind and discard.

Serve the fish with brown rice and a green salad or vegetables. Serves 4 people Serving size: 1 salmon fillet

Nutritional information
Calories 260

Cholesterol 54 mg

Total fat 15 g Saturated

2.4 gMonounsaturated

6.6 gPolyunsaturated

4.8 gCarb

11 gProtein

21 gFibre

1.1 g Calcium

45 mg Magnesium

54 mg Sodium

187 mg Potassium

446 mg Vitamin E 2.3 mg
Recipe courtesy Almond Board of California

New Addition to FFC!

2011-01-24T12:31:00.002-05:00

We at Foster Family Chiropractic and Associates are thrilled to announce the arrival of Avery Lynn McEachnie on January 23, a healthy 6 lb 7 oz! Proud parents Kristie (massage therapist) and Marc are over the moon! Can't wait to meet her!!

Congratulations!!

Vaccination

2011-01-21T12:31:00.002-05:00

Make an informed choice.

Join Lizzie Ball, Classical Homeopath, and Dr. Danielle Warner, Chiropractor, for an in-depth discussion about making the decision to vaccinate.

Have the opportunity to hear intelligent conversation and observations from other parents that have faced this important question and make a choice that feels good for your family.

Comprehensive vaccination booklet included.

Location: The Invisible City
474 Botsford St. Ste. 202
Newmarket, ON

Investment: $20.00 per person

Date: Tues. Feb. 15 - 7:00 to 9:00 pm

Please email: intheinvisiblecity@gmail.com or call 905-252-8929 to register.