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Drink it When You are Sore: Greens First Power Shake

Today we posted a video about the Greens First Power Shake.  You have undoubtedly noticed how we always have Greens First in supply at our office.  This combination of the greens first powder with the protein powder is a particular favourite for my family.

Greens First is a delicious way to supplement the body with the vegetables you probably don’t get in your regular diet.  It contains all the phytonutrients from 15 servings of organic and non-GMO fruits and vegetables.

The protein powder is one of the most delicious available, and gives your body the perfect blend to recover from a hard workout, or an injury.

I have been recommending it for years.  In addition to being available in our office, it is now available on our online Fullscript shop.  All you have to do is click the link, enter your email, and you will have access to hundreds of professional-grade products.  We give you an awesome discount, and it gets delivered to your door.

The key to having a great experience with the shake, is to mix it with ice so it is cool and refreshing.  At room temperature, it still tastes better than just about every premium shake out there, but when you shake it with ice, it becomes an absolute treat.

Check out how to do it in the video that Estella and I made together. After watching it, make sure you give it a like and subscribe. If you subscribe I will do a pushup.

More Pollution? Time To Detox!

It was just over a week ago that we woke up to a red sky, smoky air, blowing in from the devastating forest fires inland.  Today i look out my window, and am struck by the grey veil that blankets the entire lower mainland, from the ground, seemingly up to the stratosphere.  The sun is ominously red.  A week ago, people were saying it felt like “living on Mars” and “the end of the world” to quote a few.  We are exposed to an enormous amount of pollution right now.

Now, though, it is starting to seem normal.  Kind of funny how that is.  Mountains that were once visible in what seemed like high-definition, are now just a shadow.  In some cases, they are not visible at all.

Here is an easy question:  Does pollution affect your health?  Sure it does.  Just the way toxins build up in the air, they also build up in us.  Like our environment, after a while, it starts to seem normal.

What can you do about pollution?

There are three types of stress (Physical, Chemical, and Emotional).  Pollution is a source of chemical stress to our bodies.   What strategies do you have right now to fight chemical stress?

  • You can drink lots of filtered water,
  • reduce your exposure to the outdoors,
  • reduce your exposure to other toxins (sugars, alcohol, caffeine, preservatives, pesticides, etc)

A lot of those things can be really hard to do, and honestly, I don’t think most people know how to reduce the toxins in their life, or even know what the toxins are.  I could write a book about that.

Supplements are essential!

A great way EASILY help your body fight toxicity is by taking supplements.  This improves your body’s ability to eliminate toxins by providing more of the nutrients you need to get rid of them.

There is a company based in BC (Summerland, I think) called Nutrisearch.  They evaluate over a thousand supplements, and publish the findings and rankings every few years.  Their highest rated product world-wide is one called USANA CellSentials.    If you have taken supplements before, and didn’t feel a difference in your health, I will tell you these supplements are different.  You will feel the difference.  I could easily sell other products in my office that give higher profits, but I sell this one because it is the one I take every day, and I only give the best to me and my patients, and honestly it is an amazing value.

For kids, I recommend VITA Kids by Douglas Laboratories.  These are really affordable, and manufactured by a NutriSearch 5-star Gold Medal company.

Usana supplements are available in my office or online at garybarone.usana.com.

Eat Healthy During Christmas

Eat Healthy During Christmas

I love the holidays, and I love to eat, so holiday dinners are my favourite!  Buttery potatoes, juicy roasts, colourful trifles… you name it, I’m all over it!

The problem is that I often find myself going overboard, especially at a party. At best, I end up with a tummy ache afterwards, and at worst I find myself getting sick days afterwards. This year, I plan on sticking to a plan so I don’t end up with that awful rolling-on-the-floor feeling. Here’s how:

Prep

Have a pre-party snack before going out, to curb any tendency to overeat. Choose something that has protein in it, like yogurt or nuts. Protein requires more time and energy from your stomach to break down than other macro-nutrients, so you feel a little fuller for longer.

Eat and be merry

Stay hydrated by drinking lots of water during the day of and the day after a holiday event. During dinner, have a non-alcoholic drink between glasses of alcoholic beverages, like soda, juice, or water. Your throat and your head will thank you!

When filling up your plate, choose the best-for-you foods first (like vegetables) before moving on to other, richer offerings. Don’t hang around the buffet table during appetizers. Grab what you like, and then move to another area where you can socialize without the urge to constantly graze.

Recover

Don’t skip meals to compensate for a large dinner or extra drinks. It’s important to continue to consume vital micro-nutrients to help your body recover and stay on top of your health, so have a balanced breakfast such as a spinach and mushroom omelette.

A smoothie is another great way to get your nutrients in. What I love about them is that you can throw almost any fruit or vegetable in and it will taste delicious. If you want to really level up on the nutritional benefits, you can add one scoop of a whole food supplement and mix it in so the taste of it is practically invisible! (If you choose one like Green’s First, it also tastes great on its own!)

I hope you’ve found these tips helpful. Happy holidays, and bon apétit!

By Courtney Chan, Chiropractic Assistant
Does Glucosamine Really Help Your Joints?

Does Glucosamine Really Help Your Joints?

Glucosamine is a naturally occuring chemical produced by our bodies. It is in the fluids around our joints, and helps create the other chemicals that build ligaments, tendon, and cartilage. These soft tissues protect the ends of the bones from rubbing against each other and act like cushioning when you move. Thus, the state of these tissues is essential to joint health.

Degeneration of the joint tissues can happen with cartilage damage, musculoskeletal injuries, and progressive chronic conditions, and is often a major concern for individuals as they age. However, many studies have shown good evidence that taking glucosamine orally is effective in aiding joint health, and preventing joint-related disease.

For example, knee osteoarthritis is one of the most common forms of arthritis that affects singular joints. Throughout the progress of this disease, the tissues in and around the joints become worn down. This minimizes the shock absorption abilities of your joints. Symptoms of osteoarthritis include join pain, stiffness, and eventual loss of function.

A study published by the American Medical Association has shown that the added intake of glucosamine helped in delaying the long-term progression of knee osteoarthritis. As you age, the regeneration of essential amino acids, sugars, and proteins slows down. By supplementing your natural stores of glucosamine, you are stimulating the production of collagen, which gives your soft tissues elasticity. Your cartilage begins to rebuild inside your joints as it receives the essential nutrients.

Another study published by BJSM suggests that a regular dosage of glucosamine may be as effective at pain reduction as ibuprofen, a common pain relief drug. After receiving glucosamine therapy, participants reported less joint pain. Thus, you may find that the short-term supplemental use of glucosamine eases your joint pain, and you may prefer the lower side effects of glucosamine over ibuprofen. Be sure to always follow the recommended guidelines for dosage on the packaging.

Provide your body with the building blocks it needs to create healthy tissue, and you help your body heal itself!

Where can I get glucosamine?

At NewPort Village Chiropractic, we offer an array of supplements and vitamins that can help you in your quest for better nutrition and overall health.

The glucosamine supplement we carry is Procosa by USANA. It is 100% vegetarian, unlike most supplements derived from shellfish and other animal-based ingredients. Procosa is also formulated with Vitamin C, an essential nutrient for your immune system. It has an added Meriva complex that helps you absorb the nutrients.

As part of our Anti-Aging month theme, we are offering a 15% off discount for our USANA Procosa supplements! This offer stands while supplies last.

Interested in learning more about anti-aging? Get our FREE e-Book on the myths of aging.

By Courtney Chan, Chiropractic Assistant
Meal Planning & Making Healthy Foods Available

Meal Planning & Making Healthy Foods Available

If you want to be successful at Eating for Health as a lifestyle habit, you’ll want to think ahead and create routines as much as possible. Establishing a general plan for each day of the week makes food shopping and menu planning quick and easy. For example, a general weekly plan for dinner might look something like this: Monday – wild salmon, Tuesday – pastured chicken…

With a general notion of what’s for dinner for a particular night of the week, you can easily plug in different dishes each week to create variety. Having halibut one week and wild salmon the next on Monday night, fish night, for instance. Set up your plan to suit your schedule and your lifestyle. Also take into consideration when you intend to go food shopping so you can plan to eat the most perishable items such as fresh fish, as soon as possible before spoiling.

If you’ve long-wished that someone else could plan everything out for you, including a categorized shopping list, there are now a variety
of menu-planning services online to accommodate virtually every type of diet, from vegan to Paleo and everything in between. Just be sure to check the sample menu plans to be sure any brand-name food products are natural brand products that don’t contain harmful additives.

Making Healthy Foods Available

It’s the times when you’re the most hurried, stressed or hungry that lead you to resort to what are sometimes the worst possible food choices you can make. And you don’t have to look too far to find them. To counter this situation, always have quick and easy-to-prepare foods of a healthier variety on hand that can be made up when there is no time to make something, or take along with you whenever you head out the door such as additive-free natural brand frozen and canned foods.

Although I don’t generally recommend these kinds of food products because they’re devoid of the vital life force and enzymes that give food its magical quality, if it comes down to a choice between a natural-brand frozen dinner or can of additive-free soup and a stop at the fast-food drive-through, there’s no doubt that the first two choices would be better.

Knowing that you have a quick can of soup or frozen entrée you can heat up in a matter of minutes can save you from having many a bad-food day. Make up a fresh salad or side of fresh steamed vegetables, and you’ve got a quick and delicious meal that isn’t half bad.

There are a variety of both canned and bottled all-natural soups to choose from, as well as a variety of additive-free frozen dinners. Check labels carefully. Unfortunately, there are a few brands that have made their way into the health food stores that contain autolyzed yeast extract, which is a source of MSG (see previous article).

Also be sure to take advantage of the many pre-washed bagged salads, herbs, baby carrots and other chopped raw, veggies now available at grocery stores. Once again, check labels to be sure nothing has been added as a preservative, which is sometimes the case. Similarly, you’ll want to keep plenty of raw fruit around for sweet and easy snacks. These ready-to-eat raw foods are the healthiest fast foods out there.

Pack It In!

When you head out the door, be sure to pack it in! It’s a junk-food jungle out there and you can never be sure if whole, fresh, natural foods will be available when going to work, school or social outings unless you bring it yourself. Because vending machines, convenience food stores and eating out can be very costly, you’ll save money too!

One of the smartest things you can do is to bring a bag of the aforementioned grab-n-go foods with you at the beginning of the week and keep it in the refrigerator at work or school, if possible, for quick snacks and lunches all week. Because you don’t want to be eating processed foods every day however, you can pack up leftovers from dinner the night before to take along too. Which leads us to the absolute number one guideline when it comes to making healthier foods available on a regular basis: whenever you’re cooking or otherwise preparing food, always make enough to put leftovers in serving-sized, sealable containers for the following day!

Yes of course, the optimum way to go would be to make foods fresh just before you eat them, and if you can, by all means do so. But for most of us, it just isn’t possible, and healthy leftovers are much better than many other choices you could make.

Fast-Food Health Food

In addition, preparing fresh vegetables in advance for use in a variety of meals and recipes will turn health food into fast food and further increase the likelihood that you will make healthier food choices regularly. It becomes a matter of just pulling things out of the fridge and heating them up or tossing them in a salad or quick recipe. Next month’s article will show you how.

Image 3Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former chiropractic assistant and junk-food junkie turned nutrition and health coach, Kelly has helped thousands restore their health, energy and natural weight.

For more information on Eating for Health including a FREE REPORT Secrets to Overcoming Unhealthy Food Cravings, visit: kellyhayford.com/report

Got Fresh Veggies?

Got Fresh Veggies?

The best way to ensure that your family’s eating fresh vegetables on a regular basis is to have a variety of them on-hand and ready to throw on the grill, in a steamer, blender, salad bowl, dip or recipe at any given time. This can easily be done by blocking out a 1-2 hour chunk of time once or twice a week to wash and chop vegetables, then store them for quick, easy access. Following is a simple, tried and true three-step method.

Keep in mind that the first couple of times you do it will take a little longer. But like most things worth learning, the more you do it, the easier and more routine it will become. So have fun and persevere – renewed mood, health and energy will be

your reward! Enlist the help of other household members or hire the teenager next door to save even more time.

Three Easy Steps for Fresh Veggies All Week Long: 1 ~ Shop

  • To ensure freshness, plan to shop for produce the day of, or the day before you plan to chop and store it. Choose vegetables that are dark in color, firm to the touch with no bruises or bad spots, locally grown, in- season, and organic whenever possible.
  • For steaming, roasting, or grilling, choose zucchini, yellow squash, broccoli, cauliflower, bell peppers (red, yellow or green), onions, bok choy, celery, carrots, Portobello mushrooms, green beans, Brussels sprouts, etc.
  • You can also steam green leafy veggies, such as Swiss chard, bok choy leaves, kale, collard greens, mustard greens, and beet greens. Leafy greens are also great to throw in smoothies.
  • For salads, choose lettuce, spinach, fresh herbs, cucumbers, tomatoes, radishes, etc.

· Store all fresh produce in the refrigerator until ready to wash and chop if you’re doing so the next day.

2 ~ Wash & Chop

  • To bulk wash, place veggies in a sink or large wash basin with 3 parts water to 1 part vinegar and let soak for 10-20 minutes to remove 98% of contaminants. Scrub off any remaining dirt with a vegetable brush, then rinse by running under clean, cool water.
  • Air or towel dry vegetables before chopping to preserve freshness when stored. To dry lettuce and leafy greens, use a salad spinner or lie flat in single layers on dish towels and blot carefully with another clean towel.
  • Using a small serrated paring knife, cut off any bad spots before chopping.
  • When chopping firmer vegetables to be used for steaming, roasting or grilling, chop veggies that steam quickly, such as zucchini, into larger chunks, and those that take longer to cook, such as broccoli or cauliflower, into small to medium-sized chunks.
  • For lettuce and leafy greens, chop off the ends, separate, and chop the stems into bite-sized pieces. Tear the leaves with your fingers into salad-sized pieces.
  • Chop cucumbers, tomatoes, radishes and other veggies into bite-sized bits to be used in salads and cold pasta dishes.
  • It’s also a good idea to chop some of the veggies, such as carrots, peppers and celery, into strips for dipping. And also to grate 3-4 cups of carrots (a food processor makes this task fast and easy!) to toss together with green salads or hide in pasta sauce.

    3 ~ Store

    • Throw together all the firmer, chopped vegetables for steaming, grilling, or roasting in 1 or 2 large hard plastic, stainless steel or glass containers.  Place salad and leafy greens in separate containers, preferably large zip-lock plastic bags or large hard plastic, stainless steel or glass containers.
    • Place watery and other vegetables to be used in salads such as cucumbers, tomatoes, radishes, onions, celery, etc. in their own individual containers to maintain flavor and prevent mushiness.
    • Produce will keep approximately 3-5 days in the refrigerator chopped and stored in this manner depending on the type of produce, and how fresh it was when you bought it.
    • You can double, and sometimes even triple, this storage time by vacuum sealing your chopped veggies in wide-mouthed glass jars.

      That’s it! Follow these three easy steps—shop, wash & chop, and store—and you’ll have a week’s worth of fresh veggies (and more if you use a vacuum sealer) at your fingertips. You can throw raw veggies together for quick, colorful salads, and grab a handful or two of the mixed veggies as needed for cooking. Have these mixed veggies over rice or pasta with marinara sauce and a little grated, raw cheese or sprinkle of rice parmesan; add them to burritos, tacos, scrambled eggs, stir fry, lasagna or other casseroles, wraps or pita sandwiches.

      Using this method you can easily meet your daily intake quota by throwing a variety of vegetables in virtually anything!

      Kelly Hayford, C.N.C. is the award-winning author of If It’s Not Food Don’t Eat It! As a former chiropractic assistant and junk-food junkie turned nutrition and health coach, Kelly has helped thousands restore their health, energy and natural weight.

      For more information on Eating for Health including a FREE REPORT Secrets to Overcoming Unhealthy Food Cravings, visit: kellyhayford.com/report

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