Newsletter Archives > Monthly Health Newsletter: April 2018 Health Newsletter

April 2018 Health Newsletter

Current Articles

» The Social Vagus
» Bounce Back Vitality Bowl
» April 2018 Calendar and Monthly Affirmation
» Gold Star Benefits with Tumeric
» Apple Pie Quinoa Parfait
» Study Findings Show Spinal Manipulation Therapy Effective in Treating Lower Back
» Listening to Your Body – When do You Need a Break?
» Over 40 and Lift Weights? Eat More Protein

The Social Vagus

In this article, Dr. John Edwards, DC explains how we use our three nerve systems - sympathetic, parasympathetic and social when responding to stress.  The types of response our body may default to are not always sustainable and can have effects on our well-being.  This is an interesting look at the function of social response in our lives, and can help us understand those around us better.  Download your copy of the article below:

The Social Vagus

Author: John Edwards, DC
Source: April 2018 Newsletter
Copyright: ICPA 2017

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Bounce Back Vitality Bowl

Whether you are simply looking for a nourishing and filling meal, or a flavourful salad to use up any Easter turkey, check out Nutritionist in the Kitch and her recipe for her Bounce Back Vitality Bowl.  It sort of reminds us of a coleslaw, but with an extra punch of flavour and texture.  Give it a try, and let us know how you enjoyed it - tag us on Instagram @powerhealthchiropractic

Author: Power Health
Source: April 2018 Newsletter
Copyright: Power Health 2018

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April 2018 Calendar and Monthly Affirmation


April 2 - closed for Easter Monday

April 27 - closed


All is well; everything is working out for my highest good.

Author: Power Health
Source: April 2018 Newsletter
Copyright: Power Health 2018

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Gold Star Benefits with Tumeric

Tumeric is the dried root of the curcuma longa plant, and lends its distinctive golden yellow colour to curry dishes.  It is one of the most touted and clinically supported spices with health benefits.  Research suggests turmeric may:

  • Slow, prevent bloodclot formation.
  • Improve mild depressive symptoms.
  • Reduce symptoms of Crohn’s and arthritis due to anti-inflammatory properties.
  • Fight inflammation throughout the body and slow/reduce disease processes like cancer and diabetes.


Use frequently in cooking—soups, curry , bone broth.

Add to smoothies, make a tea, try “golden milk” a delicious warm drink made with warm coconut milk, turmeric, and honey.


Author: Power Health
Source: April 2018 Newsletter
Copyright: Power Health 2018

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Apple Pie Quinoa Parfait

When we posted a picture of this delicious parfait on Instagram and Facebook, lots of people were asking for the recipe.  It makes the perfect make-ahead breakfast, snack or even dessert to have on-hand through the week.  Adapted from Lori Harder's recipe, this is how we made it:

Apple Pie Quinoa Parfait (serves 4)


  • 1/2 cup uncooked quinoa
  • 2 teaspoons cinnamon
  • 3 teaspoons vanilla
  • 4 apples
  • 1 teaspoon coconut oil or grass-fed butter
  • 2 tablespoons maple syrup or honey (if desired)
  • 1/2 cup quinoa flakes or gluten-free rolled oats
  • 1/2 walnuts, chopped
  • 2-4 tablespoons coconut sugar (depending on preference for sweetness)
  • 2 cups chia pudding of choice (could also use coconut yogurt)


1.  Prepare chia pudding according to recipe, add 1 teaspoon vanilla and 2 teaspoons of cinnamon.  Let set according to directions.

2.  Follow cooking instructions for quinoa, adding 2 teaspoons vanilla to water.  Once cooked, set aside to cool.


3.  Peel (optional) and chop apples.  Saute apples in coconut oil or butter, stirring often until apples have their own sauce and are slightly soft and sweet.

4.  In another frying pan, on low heat, add quinoa flakes, walnuts and coconut sugar.  Lightly toast, stirring often and taking care not to burn the sugar.  When finished it will make a crumbly, slightly crunchy topping.

5.  Combine cooled quinoa and apples.  Add 2 tablespoons of maple syrup or honey if extra sweetness is desired.  

6.  Layer quinoa-apple mixture and chia pudding in small mason jars, glasses, or bowls.

7.  Top with crumble mixture and refrigerate for 30 minutes or overnight before serving.


Author: Power Health adapted from Lori Harder
Copyright: Power Health 2018

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Study Findings Show Spinal Manipulation Therapy Effective in Treating Lower Back

The Spine Journal (2018) has just published a study that points to spinal manipulation therapy being the most effective way to treat lower back pain when compared with other methods. The effectiveness and safety of some different mobilization and manipulation therapies were examined. It was concluded definitively that spinal manipulation produces a much more significant effect on the lower back than a mobilization option. Spinal manipulation therapy can be applied appropriately by a Doctor of Chiropractic. Key findings were:

  • 57 percent of patients that took part in the study experienced effective relief of chronic pain occurring in the lower back. 78 percent of the same patients also experienced a reduction in disability. This happened when spinal manipulation therapy was compared to other treatments.
  • When comparing spinal manipulation to the use of physical therapy, 79 percent of these patients reported that spinal manipulation was most effective at relieving symptoms of both pain and disability.
  • It is worth noting here that both mobilization and manipulation therapies tested in this study are considered safe to use as treatments. 

Back pain is more common than you think. In the U.S. alone, 84 percent of the population suffers from some sort of back pain. Within this percentage, roughly 23 percent experience back pain that is chronic, and half again are actually disabled by this severe pain. What are you waiting for? Contact your local chiropractor today and start working with them to find relief from your chronic back pain.

Source: Manip. & Mob…Chronic LBP: A Systematic Review & Meta-Analysis. The Spine Journal
Copyright: LLC 2018

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Listening to Your Body – When do You Need a Break?

There is such a thing as too much of a good thing. You might see exercise as a great addition to your lifestyle, but you need breaks from your training, too.  Noam Tamir of TS Fitness New York City explains that your body goes through trauma when you exercise.  So how do you know when to take a break?

  • You're constantly sore: delayed onset muscle soreness, or DOMS, is normal. However, you shouldn't feel this all the time. Allow 24-48 hours in between each workout session.
  • You're always tired: moodiness and tiredness are signs of working out too much. This is because cortisol is produced by exercise. Too much of this can take a toll on your mental health.
  • You have an abnormal heart rate: check your heart rate regularly. If your resting heart rate is higher than average, then it's not ready for your next workout session yet.
  • You're always stiff: if you continue to be stiff long after a workout, your body is going to start changing the way it moves naturally. This can become permanent and potentially cause injury.
  • You've got dark yellow pee: looking at the color of your pee is the easiest way to figure out if you're dehydrated or not. The darker your pee, the more water you need to drink. 

Growing Attuned to Your Body for Optimum Health
Because you actually create micro-tears in your muscles when you exercise, they need time to repair, which will help them grow stronger.  The more you exercise, the more you strain your body. If you're not giving your body the breaks it needs, you could be doing more harm than good.  Take a day of rest between workouts and you’ll be stronger, fitter, and happier than ever!

Copyright: LLC 2018

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Over 40 and Lift Weights? Eat More Protein
The British Journal of Sports Medicine has published a review that definitively points to protein as the building block of more muscle. According to this comprehensive review, people who want to be physically stronger should lift weights and eat more protein. This is especially true for people who are over 40. However, there is a caution in the review, explaining that there is a limit to the benefits that protein has. Through the review, they concluded that any protein works on a similar level of effectiveness. By studying 49 past experiments that reviewed different types of protein in both men's and women's diet correlating with their weightlifting, they concluded that protein plays a big part in building muscle. It was found that men and women who ate protein while weight training developed muscles that were larger and stronger. The statistical results were as follows: 10 percent for strength and 25 percent for muscle mass. The researchers also calculated precisely how much protein intake was needed on a daily basis to achieve these results. The answer was 1.6 grams of protein per kilogram that you weigh. Beyond this specific measurement, more protein did not equal more muscle. However, it is worth noting that this number required for daily protein intake is considerably higher than the regular federal recommendations of 56 grams a day for men and 46 grams for women. While there are still more studies to be done on the correlation between weightlifting and protein intake, it's safe to say that eating a balanced diet including protein will help you gain muscle.

Source: Br J Sports Med. 2018 Mar;52(6):376-384.
Copyright: LLC 2018

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