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October 6th, 2014
O’ pumpkin pie, your time has come ’round again and I am autumnrifically happy! ~Terri Guillemets
Looking for healthier dessert options to serve your family & guests this Thanksgiving? Below is a recipe for Pumpkin Pie without many of the ingredients that often cause inflammation, digestive discomfort, headaches and more.
Be sure to keep the seeds – pumpkin seeds (like pumpkin) have many health benefits and contain a wide variety of nutrients that help support your immune system, promote eye health, prostate health in men, regulates blood sugar and prevents coronary artery disease to name a few!
If you have further questions on healthy eating options, please contact Dr. Vincenza Rotulo, ND and stay tuned for a Fall Cleanse Program!
Bon Appetit & Have a Wonderful Thanksgiving!
~The pie is dairy-free, gluten-free, grain-free, soy-free, peanut-free, and, of course, sugar-free!
- 2 cups pecan meal (make your own by finely grinding pecans in a food processor)
- 4 large dates
- 1 teaspoon cinnamon
- 1/2 teaspoon vanilla
- 2 Tablespoons water
- pinch salt
Blend dates in a strong blender or food processor until smooth. Add the rest of the ingredients and combine until well-mixed. Lightly grease a 9-inch pie pan and press the mixture evenly to the bottom and sides. Bake at 375* for 10-15 minutes or until browned.
- 1 can (15 oz.) pumpkin
- 1 tsp cinnamon, 1/2 tsp ground ginger, 1/4 tsp cloves, 1/4 tsp nutmeg (or 2 teaspoons pumpkin pie spice)
- 2 eggs
- 1 12 oz. can full fat coconut milk (too lessen the calories, substitute up to 3/4 of the coconut milk with almond milk)
Combine the pumpkin, eggs, milk, sweetener (if using) and spices and beat until combined and smooth. Pour mix into crust and bake, uncovered, at 400* for 10 minutes. Then cover with foil and bake at 350* for 40 minutes, or until a toothpick comes out clean.
*Sweetener ideas: When I make this for myself, I leave sweeteners out. When baking for others, I suggest adding a sweetener. The following are some options. 1. Blend five dates (or more depending on your sweet tooth) with the milk until completely smooth. Then use the milk as specified above. 2. Use 1/2 teaspoon white stevia powder or liquid stevia drops.
**courtesy of www.spoonfulofsugarfree.com
October 6th, 2014
Low Back Pain Got You Down?
As an active individual, chances are you’ve experienced back pain at some point in your life. There are many factors contributing to low back pain but the biggest problem commonly seen by health care professionals are people performing exercises incorrectly and without the proper muscular foundation. Here are three exercises to help alleviate low back pain:
Starting position: Elbows and forearms, neck is neutral.
Make sure your body is in a straight line, your core is on and you are squeezing your glutes. Hold for 30-60s.
Ending position: Come down to your knees and rest for 30s.
Repeat 3 times.
2. Glute Stretch
Starting position: Lying on your back, bend both your knees and bring them towards your chest. Cross one leg over the other so your ankle is resting on top of your opposite knee.
Ending position: Thread one hand through to clasp behind the hamstring of the straight leg and meet the other hand. Pull your straight leg towards your chest. Hold for 30s and repeat on other side.
Repeat 2 times.
3. Clam Shells
Starting position: Side-lying with your head resting on your elbow. Knees are bent and heels are in-line with your bum. Hips are in line with your shoulders and are not rolling forwards or backwards.
Ending position: Keeping your heels together, open your knees apart only as far as you can without having your hips roll back. Come back down to starting position and repeat 15 times on each side.
Repeat 3 times.
September 10th, 2014
Many athletes have difficulty activating their glutes. This can lead to a number of issues with the foot, knee, hip and lower back. Not only can a lack of glute activation lead to injury, but it can also limit your performance. Here are some exercises to help with glute activation:
1. Prone Leg Lifts
a) Lay flat on your stomach with your forehead resting on your hands.
b) Squeeze your glutes first, then lift one leg at a time.
c) Only lift your leg as high as you can without letting your hips rotate up.
d) Do 3 sets of 10 on each leg.
2. Glute Bridges
a) Lay flat on your back, bend your knees and keep your heels on the ground.
b) Engage your core, squeeze your glutes and then lift your hips up towards the ceiling. Make sure your hips stay even and then come back down.
d) Do 3 sets of 15.
3. Band Side Walks
a) In standing with knees slightly bent, put a resistance band around your lower legs above the ankles.
b) Walk side to side, keeping an upright stance with your core engaged.
c) Do 3 sets of 20 each way.
If you would like to learn more, please come and see me, Certified Athletic Therapist at The Urban Athlete.
Jessica Patterson, M.A., CAT(C)
August 6th, 2014
What if we could each have our own personal body guard protecting us from unwanted chronic illnesses such as heart disease, cancer, cataracts, dementia, diabetes and more? Even better, this personal body guard could also help slow down, even reverse the physical process of aging?
The good news is, each cell in our body has this ‘protector’ already. It is a key player in the body’s antioxidant network, in fact, it is often referred to as the ‘Master Antioxidant’: Glutathione.
Glutathione is a combination of the three amino acids: Cysteine, Glutamate and Glycine. It’s role is to protect our cellular components from damage by free radicals. It helps support cellular function & integrity.
Free radicals are naturally produced as a result of metabolic processes in the body, and generally, our bodies are able to keep these in check by using its defense of antioxidants (vitamins, minerals and ‘thiols’ (glutathione & NAC for example) to neutralize them.
However, as we age, our production of glutathione decreases. Add to that our exposure to environmental toxins, consumption of processed foods, certain medications, sugar, caffeine, alcohol, smoking, sedentary lifestyle etc… and we set ourselves up for an onslaught of these destructive free radicals.
There are several chronic diseases that are correlated with deficient levels of glutathione. Conditions such as muscle weakness , fatigue, heart disease, cancer, parkinson’s and dementia are a few that can be prevented or treated by supporting the body’s glutathione levels.
Producing and maintaining a high level of glutathione is key to preventing disease. So, how can we help our bodies make and keep this great protector?
1 – Supplementation: One of the best ways to increase levels of glutathione is through intravenous (IV) supplementation. Glutathione delivered through an IV provides this essential antioxidant directly to cells and prevents its degradation in the digestive tract. *Glutathione is not absorbed well orally and should not be taken in capsule form (such supplements are useless).
2 – Exercise: Incorporating daily activity such as walking, jogging, cycling or other sports for at least 30 minutes a day helps boost glutathione levels which in turn supports detoxification and strengthens the immune system.
3 – Consume fruits and veggies such as broccoli, kale, collards, cauliflower, cabbage, onions, garlic, avocado, squash, spinach and tomatoes.
4 – Use high quality whey protein (cold pressed, organic) is best.
5 – Incorporate Liver supportive herbs in your diet such as Curcumin and Milk thistle to help prevent glutathione depletion in the liver.
These are a few natural remedies to keep you protected with sufficient glutathione. For more detailed information, or to inquire about IV glutathione treatments at The Urban Athlete, feel free to contact Dr. Vincenza. email: email@example.com
July 3rd, 2014
At the urban athlete, the team prides ourselves on our slogan “athletes treating athletes”. My athletic background was in the sport of Sprint canoe racing where I was a member of the Canadian national team for 12 years. My career highlights include competing at 7 world championships and the 1996 Olympic Games.
This experience in canoe has allowed me to take that knowledge to the sport of dragon boat racing, a sport that has many technical parallels as sprint canoe. Over the last 15 years I have had the pleasure of coaching local teams in Toronto up to the 7 time World champion women’s national team.
I get tremendous pleasure in teaching technical aspects to the paddling stroke and more importantly the mental side of sport. Training and racing at the highest level is not an easy accomplishment. The goal in competing is to have your best performance on race day. Many athletes struggle with this, often leaving their best efforts on the practice field or in training.
This summer I will be coaching a team from Toronto competing at the World championships in Ravenna, Italy in early September. We have been training very hard for many months in preparation. We are excited to represent Canada and hope to bring home some hardware.
If you are in pursuit of some athletic goals this summer and feel that you are not able to get the most out of your training and competitions, I can help you with the mental side of sport as well as any neuromuscular complaints you may have.
We look forward to seeing you this summer at the Urban Athlete
June 4th, 2014
Athletes from all walks of life are discovering that Pilates is an amazing form of exercise to add to their conditioning program. Pilates exercises focus on correct spinal and pelvic alignment for a basis of movement. From there, athletes can improve strength, power, and agility through exercises that challenge unilateral movement, rotation and core stability. By training the deep abdominal muscles along with the muscles closest to the spine, athletes can provide a base of support to become more “pliable” which can help prevent injury.
From weekend warriors to elite professionals, athletes looking for a competitive edge are discovering that Pilates helps you:
- Hit the ball farther
- Run faster
- Jump higher
- Correct muscle imbalances
- Prevent injury
“Pilates has greatly increased my core strength and my overall flexibility. I’m more agile than I was before and that’s a big deal in my line of work. It has definitely become a crucial part of my training program.” Chris Simms NFL Quarterback
“Pilates workouts are an excellent conditioning tool for the NBA. The strength, agility and performance of my players have increased and Pilates has become such an essential part of our workouts that we take a reformer to our away games. I even have a Studio Reformer® for my own home use.” Lawrence Frank Head Coach, New Jersey Nets
If you are wondering whether Pilates is right for you, contact Dr. Darlene at firstname.lastname@example.org.
Dr. Darlene Buan-Basit is a chiropractor, acupuncturist, Pilates and yoga instructor who works with athletes of all ages.
She also works with pre and post natal moms, and seniors. She specializes in exercise rehabilitation of chronic conditions such as scoliosis, fibromyalgia, as well as acute conditions like disc herniations.
Dr. Darlene teaches a Therapeutic Pilates class for people needing strengthening on Thursdays 6:30pm at the Urban Athlete.
May 5th, 2014
Can you Exercise While in Pain?
People tend to limit, or eliminate exercise when they are in pain. However, that does not need to be the case. As a Chiropractor and Pilates instructor, I specialize in training people with pain. I focus on educating when to push past the pain in order to develop strength, and when it is time for rest and for manual therapies. Using Pilates as part of a rehabilitation program helps to facilitate recovery.
How Does Pilates Help?
Pilates is a form exercise that encompasses a wide variety of specific movements. This group of exercises focuses on proper alignment, stability and muscular balance. Because of this, Pilates is well suited for people dealing with pain or with acute injuries. Actually, Pilates has deep roots in rehabilitation. The creator of Pilates, Joseph Pilates, developed his exercises while rehabilitating dancers. The Pilates equipment was designed for rehabilitation. They allow people to go through full ranges of motion even if their injury makes them unable to withstand gravity.
Is it for You?
At the Urban Athlete, Pilates instructors work closely with client’s chiropractors and physiotherapists in order to facilitate their recovery, and refer for medical management such as surgery. People who benefit most from combined treatment/rehabilitation include those with disc herniations, scoliosis, fibromyalgia, arthritis, as well as acute injuries. By examining and treating individual’s pain first (using adjustments, acupuncture, Active Release Technique and physical modalities like laser) people can exercise safely with more confidence and less pain.
Modern Day Pilates Research
The science behind Pilates exercises are demonstrating how Pilates work. In a recent Randomized Control Trial, the individuals in the specific-exercise-training group reported a significant decrease in low back pain (LBP) and disability, which was maintained over a 12-month follow-up period. Treatment was with a modified Pilates-based approach and determined to be more efficacious than the usual care in a population with chronic, unresolved LBP.1
Because Pilates is both rehabilitation and fitness based, it has been the secret of many professional athletes, dancers and seniors who continue to excel in their lives!
NEXT NEWSLETTER…will review the science behind Pilates base conditioning.
Dr. Darlene Buan-Basit is a chiropractor, acupuncturist, pilates and yoga instructor working with athletes of all ages, pre and post natal moms, and seniors. She teaches classes and also provides private pilates training and exercise rehabilitation.
1. Rydeard R, Leger A, Smith D.: Pilates-based therapeutic exercise: effect on subjects with nonspecific chronic low back pain and functional disability: a randomized controlled trial. J Orthop Sports Phys Ther. 2006 Jul;36(7):472-84.
April 3rd, 2014
Dr. Shaun Batte
You all have seen them; compression socks, leggings and even arm sleeves.
These “Compression garments” were the focal point of a recent research article published in the British Journal of Sports Medicine. The conclusions are a result from compression garments warn during or after intense exercise.
The research shows that most people experience:
1) Accelerated recovery of strength and Power during workouts (66% of participants)
2) Reduced amounts of muscle soreness following activity (69% of participants)
3) Reduced Muscle Damage (66% of participants)
Does this Improve Performance?
To date, compression garments have not shown a direct improvement in performance, however indirectly some assumptions can be made. If someone is experiencing less muscle damage and soreness following a workout coupled with improved recovery times, that person is much more likely to continue an intense training schedule injury free and dodge the associated motivational fluctuations.
How Does This Compression Work?
- It creates an external pressure gradient, thus reducing the space available for swelling
- It Enhances blood flow
- It improves the removal of waste products
- It reduces damage due to vibration attenuation
- It improves neural input
- all the above mentioned lead to a reduced inflammatory response and accelerated restoration
Unfortunately the research is lacking in the following. We do not yet know which fabric is best, how much compression is most effective, how long one has to wear the garments for optimized results etc. These are big shortcomings, but given the findings about, I think it is well worth the investment in a pair.
Compression socks come in various sizes, strengths (compression) and colours. Proper measurement of feet and calves are required to determine what pair is correct for you. Some extended health insurance programs cover socks that are dispensed by a Chiropractor.
Let me know if you have any questions or feedback.
Dr. Shaun Batte
Hill, J., et al. Compression garments and recovery from exercise-induced muscle damage: a meta- analysis. Br J Sports Med 2013:0:1-7
Valle, X., et al. Compression garments to prevent delayed onset muscle soreness in soccer players. Muscles, ligaments and tendons journal 2013; 3(4): 295-302
Sperlich, B., et al. Squeezing the muscles: Compression clothing and muscle metabolism during recovery from high intensity exercise. PLoS ONE, April 2013, Vol 8 (4)
April 2nd, 2014
With Dr. Jennifer Castle, ND and Dr. Vincenza Rotulo, ND
“The Alive and Well Detox program was a WOW and has had a lasting impact on my life and well-being. The best result of the program is that I have become a knowledgeable and healthy eater and the effect has been felt and appreciated by my whole family. I was rejuvenated, re-energized and the glow has remained.” Sally M.
Find out more…
The 3rd Annual Alive and Well Detox Program
This year you will get the benefit of having two Naturopathic Doctors at your service! Dr. Jennifer Castle, ND will be back alongside Dr. Vincenza Rotulo, ND for these amazing group sessions and we are ready to help get you feeling your best! Dr. Jen is excited to be coming back for this special program, to see familiar faces, and to meet some new ones!
WHO IS THIS PROGRAM FOR?
This program is for everyone – those who have never detoxed before and those looking to take their cleanses to the next level. We cater this program to each person.
Benefit from 3 empowering group sessions at The Urban Athlete:
Detox Fundamentals- WEDNESDAY May 14th 6:30-8:30pm
Detoxing in “Real” Life- WEDNESDAY May 21st 6:30pm-8:30pm
Finding Balance Inside and Out- WEDNESDAY June 4th 6:30pm-8:30pm
Some topics we will discuss include:
-Diet changes and supplementation for safe detoxification
-The importance of managing stress
-Exercises to enhance detoxification
-Environmental toxins and how to keep you and your family safe
-What toxins are hiding in your household cleaners and personal care products
With each session you get 90 minutes of learning that lasts a lifetime PLUS a 30-minute Pilates-style breathing and stretching bonus session with our very own Dr. Darlene Buan-Basit, DC – Chiropractor and Therapeutic Pilates Instructor.
PLUS….Chef Gabe from Chef Revolution will be with us in session 2 serving up delicious detox friendly finger foods and in session 3 you will go home with organic skincare product samples!!
You will also receive a detox cookbook, a comprehensive detox manual, and more special recipes.
This program is a tried, tested, and true way to safely rid your body of toxins and have more energy than ever before!
Enroll now by calling 416-481-8880 for $185 (plus the cost of supplements) -SAVE by enrolling with a friend. DEADLINE to enroll is May 7th.
Questions? We’d love to answer them – email@example.com or firstname.lastname@example.org
Looking forward to hearing from you!
Dr. Vincenza and Dr. Jen
April 2nd, 2014
Are you tired of talking about the weather? Tired or running on the treadmill because it’s too cold and icy to run on the roads? Has this unrelenting Toronto got the best of your motivation to exercise, pursue your goals? I can tell you, you are surely not alone. If you are carrying around a few extra pounds, feel like your fitness has diminished like a dirty pile of snow in the mall parking lot, fear not, there is hope to get you back on track to be your best this spring and summer.
As an Injury Specialist who works with active and motivated individuals like you, I am beginning to see some injuries come to the clinic from “overuse” in recent training or from “underuse” from the winter. Caution is the key when getting back to the level training and competition you are used to. Here are 5 tips that can be used to avoid unnecessary injuries that could delay you enjoying the warm sunny days ahead:
1) Ease Back Into It
Allow 48 hours between the same activity- For example. Run every other day and do resistance training on the other days. You want to avoid the “too much, too soon” trap. We are used to being a certain level of fitness, during this long weekend you may have lost a ‘’step” and need to ease back into our routines.
2) Have a Goal – Make a Plan
Design a work out routine for the week. This is similar to the first point. It is prudent to be specific with the time, intensity and duration of the workouts we choose. If it includes cross training activities and weight training workouts then they should be written down to have a specific goal. This will help with any motivation issues that may still be hanging around from you coming out of hibernation. Your sense of accomplishment from completing those workouts will allow you to create momentum for the weeks to come.
3) Use a Training Log
The best-designed training programs can be useless if we don’t keep record of the workouts. By writing down your workouts, you can keep track of the workloads, distances, and number or workouts completed in a week, month and eventually a year. When I was training for my sport of canoeing, it was valuable to add some comments of the quality of the workout, how I felt in terms of energy, hours of sleep that night etc. The more information you add to your journal, the more you will know yourself as an athlete. The best workouts you have are attached to your mindset you have going into in and during the workout. If you are competing this year in competition, knowing what your best mindset is to achieve your best performance on the day can be achieved and not just hoped for on the day. After all, that is always the goal, to be able to perform our best on competition day!
4) Listen to Your Body
Aches and pains are a normal side effect from training, but we want to avoid an ache or pain to progress to an injury that may sideline us from sticking to our carefully designed plan! A pain that last for more than a week without relief is general rule of thumb that it should be looked at. The therapists here at the Urban Athlete are all on “your team” and will work with you to get a proper diagnosis and treatment plan to get you training pain free once again and on the road to completing your goal.
5) Consistent Sustained Training Will Get You the Best Results
You have most likely heard the expression- “Plan your work, Work your plan”. A little effort in the design of your workout schedule with your trainer, work out partner or yourself will prove to be your best strategy to meet your exercise goals this year. Completing your workouts as they are designed, no more, no less, with your best effort will lead to you increasing your loads, speeds and distances. You will feel a tremendous sense of accomplishment as your training log gets filled with your efforts.
Good luck this spring. We are on your team and your partners in your sporting and activity goals!
Dr. Gavin Maxwell – chiropractor
1996 Olympic Athlete,
World championship coach in dragonboat racing.