The winter months can be a difficult time. Shorter days and the demands of the holiday season can leave many of us feeling overwhelmed and exhausted. One way you can approach this is by creating a plan to commit to a healthy lifestyle: 1. Exercise Daily. Do whatever movement that makes you happy, its even better with a friend. 2. Eat Light, Eat Fresh. incorporating high-quality foods into your meals such as vegetables, fruits, and other foods that are unprocessed and grow naturally. 3. Cultivate Your Brain’s Gratitude. When you wake up each morning, try starting the day off by listing three things you’re grateful for and follow this by picturing what you want to see happen next in your life. 4. Practice Stress Management. Try a yoga or meditation class. Schedule a massage or spa day.

Katie White RMT, HTP, CYT, courtenaymassagetherapy.com

Utilizing an integrated Eastern Traditional Chinese Medicine, Western Osteopathic Manual Therapy, and Neurofunctional Acupuncture multi-system, and bio-psycho models our goal is to get you back into the game with full restoration of health, function, and well-being. Our diagnostic approach does not seek to eliminate pain directly, but instead investigates clinically, the levels of dysfunction associated with a given pain pattern, by looking through the lens of neurological, biochemical, metabolic, muscular, and psycho-emotional levels. Examination and assessment we will determine which muscles are neurologically facilitated or inhibited, which myofascia kinetic chains are not working properly, which tendon/ligaments is injured and which peripheral nerves have developed mechanosensitivity. Specifically, we aim to balance any disturbed neurological activity at every level that has been identified. Understanding all these aspects allows us to design a patient-centred treatment plan.

Dr. Ross Ralph, Dr. TCM, R.Ac., DOMP Courtenay Healing Centre Inc. courtenayhealing.ca

Activity is important at all ages but especially during the growing years. Developing strong bones and muscles in childhood pays dividends by helping to prevent many health issues later in life. But not all kids enjoy playing sports and participating fully in gym class. Sometimes it is due to joint hyperflexibility. When a child’s feet and ankles are hyperflexible they may feel less stable and find it more challenging to participate in physical activities, and so they avoid it. These kids can be easily identified by having arches that look high when sitting but flatten out when standing barefoot. Feet that point outwards when standing or walking is another indicator. A proper arch support and stable footwear can improve joint positioning allowing them to get stronger and get more enjoyment from physical exercise. More activity leads to stronger bones and a healthier future as they age.

Diane Calder, Certified Pedorthist, mitchellpando.com

1 loaf Fig & Walnut Bread, cubed; 1 lb. Apple Pork Sausage; 1 c. Onion, chopped; 3/4 c. Celery, chopped; 3 tsp. fresh Sage, chopped; 2 tsp. fresh Rosemary, chopped; 1 tsp. fresh Thyme, chopped; 1 Apple, cored & diced; 1 c. dried Cranberries; 1/3 c. fresh Parsley, chopped; 1 c. Chicken or Turkey stock; 4 TBSP Butter, melted. Preheat oven to 350 degrees. Spread bread cubes in a single layer on lage sheet and bake for 5 to 7 min., until evenly toasted. Set aside in large bowl. In a skillet, cook the sausage and onions over medium heat, until evenly browned. Add the celery and herbs; cook, stirring, for 2 minutes. Drain excess fat; pour mixture over toasted bread cubes. Add remaining ingredients to bowl and mix. Evenly fill a 9×13 greased casserole dish. Bake covered for 45 min; continue to bake uncovered for an additional 15min. Serves 10.

Cakebread Artisan Bakery, www.cakebread.ca

Have you ever noticed that after a thunderstorm the air has a poignant, fresh smell? This smell is ozone, a gas that is produced during natural circumstances. Ozone has the feel of being cleansed… and that is precisely what it does. It cleanses the atmosphere when nature produces it, and similarly it cleanses our bodies when we are exposed to it. We don’t have to wait for nature to make ozone; modern technology can produce highly concentrated ozone for effective, accelerative healing of chronic, degenerative diseases because it operates at the foundation level of the body: the body’s cells. Ozone enhances circulation & provides an oxygen-rich environment for cellular & tissue regeneration. It can be applied to the body in a variety of ways to accelerate healing & eliminate the pain of many conditions including, arthritic joints & muscles, spinal, E/N/T, immune. Just like nature, ozone therapy enhances your vitality.

Dr. Sterling Desmond, Dr. TCM, R.Ac., EvolveWithDesera.com

If you can’t pronounce it, don’t consume it. A great reminder when doing your shopping for the week. Thankfully, with the big push on companies to properly label their products, this is becoming easier than ever. Unfortunately trying to avoid those long, unpronounceable ingredient names – generally chemical additives created to preserve food – can highly impact our usual shopping habits. Regular go-to pantry items are suddenly off the list. So what are some ways to be more contentious but still get to enjoy our favourite dishes? Cook at home more often, using whole recipes. Experiment. Make your own sauces and fresh dips. Buy organic, preservative free ingredients. Shop more frequently, purchasing smaller amounts and fresh. Source local producers – farmers, butchers, bakers, grocers – who can answer your questions about their products and ingredients. Expose yourself to the local food culture of your region, you may be surprised at the diversity you find.

Cakebread Artisan Bakery, www.cakebread.ca

Soma Yoga is a combination of somatic movements & yoga relaxation techniques. These movements and techniques are designed to bring mind body awareness resulting in decreased stress response and pain, increased movement, and enjoyment of life. These gentle, mindful movements are tools you can learn to practice daily to enhance the quality of your life. How you feel physically, determines how you feel mentally and vice versa. It’s a never-ending circle of influence! Throughout our lives, our body/mind responds to stressors and traumatic experiences by producing reflex muscle contractions. When these muscular reflexes are triggered repeatedly, habitual and involuntary muscle contractions develop. Eventually, Sensory Motor Amnesia develops, a memory loss of how certain muscle groups feel and how to control or relax them. The result is stiffness and pain, decreased movement, and postural changes. The gentle movements of Soma Yoga bring back voluntary control of muscles resulting in overall improved health.

Katie White RMT, courtenaymassagetherapy.com