Locate your greens!

Although there ARE plenty of fresh and local fruits and veggies to be found at your local FARMER'S MARKET right now, where do you go to dine on them?  Making at home is great, of course!  But what do you do for a meal outside of your kitchen?

One of my go-to resources is on the Toronto Vegetarian Association site, under their listings page.  There are SO many choices these days, both in the city and in the surrounding areas.  (Bonus tips on how to incorporate more plants on your plate there too!)
They also have plenty of listings for many other products and/or services.  Even for RMTs... ahem.

Another great resource is the Happy Cow site (and app!).  They can help you locate eateries just about anywhere, complete with reviews!

Even the wine or beer you may (or may not) have with your meal has a website.  Barnivore.

Oh man, I am hungry.

Motivate!

SPRING (officially) has been here for several weeks now.  But this back-and-forth weather has certainly kept the blossoms at bay.  Hopefully, that will sort itself out very soon.
The delay of PROPER warmer, sunny, beautiful CONSISTENT weather has given us the opportunity to delay all of those "once the weather improves, I'll get out and be active..." plans.  Slowly but surely the bikers and runners are increasing in numbers.  Soon the outdoor team sports will be starting up too.  Eventually even the golfers will get their chance!
If you are one of those who has been delaying, delay no longer!  May is almost upon us.  As we know, the spring/summer months seem to fly by.  Now is the time to re-start those New Year resolutions, if they've faltered.  No shame in tripping up.  The only shame is not getting back at it again.

One more thing I know I am looking forward to with this imminent spring, is the beginning of local produce sighted at the farmer's markets!  SO many fresh and deeeelicious local fruits and veggies.  How much longer til the peaches?!?  Oh, and fiddleheads.  And BERRIES.  And, and, and....
I can not wait.

Social Media Types!

If you're one of THOSE social media type of people... check out the FaceBook page (and like it!).

You'll get more frequent updates, news, etc. there.  

This BLOG will still be used though, so check back!

Michael Robinson RMT on FaceBook

AVO-AVO-AVOCADO!

I'm not going to lie.

I have an obsession with the avocado.  I try to sneak it in to almost everything I eat.
Don't even get me started on guacamole!

So, it was with great interest I read THAT, "according to new research from the Centers for Disease Control and Prevention... researchers studied the diets of 17,567 adults and found those who ate half an avocado per day had lower cholesterol levels and better health overall than those who didn't.  They also cut their risk of metabolic syndrome - a collection of measures that together increase the risk of type 2 diabetes and stroke by 50 percent".  (VegNews July/Aug 2013)

My scientific mind wonders how much the avocado itself has to do with such findings but I figure it must play a part!  Good enough for me.  (But who can stop at just half an avocado?)

As a side note of interest, a study published in the journal PLoS One found a link between increased rates of sugar in our food supply and higher rates of type 2 Diabetes.  "Specifically, every 150-calorie increase per person per day - the amount in one can of soda - increases the rate of diabetes by 1.1%".
It seems like when you're getting your calories, a calorie from sugar is more damaging.

Summer fun... on it's way!

Here we are on the cusp of summer proper.

Have you been busy in the garden?  Started up with seasonal sports?  Just spending more time outdoors, period?

It IS the time of year for such things.
We all look forward to the warmer weather and sunshine.  (Or at least most of us do!).

As we become more active overall we can also notice the fruits of such activity - namely that stiffness in spots that wasn't there before!  It's probably a good sign, you're active!  It could, however, benefit from some personal attention.

Get that sore shoulder, back, legs, what-have-you in for some quality care!  An ounce (gram?) of prevention... as the saying goes.  Certainly cannot be underestimated!

As well, don't forget to protect yourself from too much of that sun.  And HYDRATE!  (see previous blog post for more on that).

Now get outside!

New Year, Love and More...

Well, I had considered a New Years Resolution posting but figured there were loads of those going around at the start of every year anyway.  So, I didn't.

Did you make a resolution?  Over a month into it now, have you stuck with it?  I know this time of year, regulars at gyms are probably appreciating the gradual disappearance of January "Resolutionists" - they are getting their equipment back!  

If you had made a resolution this year and it has fallen to the wayside now, my suggestion is to get back at it.  Forgive yourself if you've slipped up somehow.  Your intentions were most likely good!  The New Year is just an ideal time to take stock of where you are at in your life.  These changes, however, can be put into action at any time.  To slip-up is human.  To get back on course is sometimes the more difficult part.  If at first you don't succeed... 

Then along came Valentine's Day!  A little extra pressure to show those you care about, that you do care.  Don't we do that everyday anyway?  I suppose we should.  Of course we SHOULD.  Wether you decided to use the day to show your special someone(s) you care or not, we should keep in mind that being able to love yourself is just as (if not more!) important.  That old adage about "how can you love another if you don't love yourself" does make sense.  We show ourselves love by taking care of ourselves.  Nothing greedy or selfish but I think your body appreciates healthy foods and a bit of exercise!  Do it!  (And this can take us back to the original "resoultion" theme above).

On a side note, yet still relevant, I had heard of a study where it was proposed that your own immune system will react to and potentially repel you away from certain people.  I'd definitely like to learn more about that study.  If I find it, I will share!

Finally, here IS an interesting story on a study of Artificial Sweeteners by the CBC.  

Something to keep in mind if trying to limit calorie intake by these means.

"Diet pop and other artificially sweetened products may cause us to eat and drink even more calories and increase our risk for obesity and Type 2 diabetes, researchers are learning".

Your Mother Was RIGHT!

Eat your veggies!  They're good for you!

We're now in that post-awesome summer/early autumn local abundance of fruits and veggies.  *sigh*
It WAS a superb time of year to grab everything SO fresh and... um, well... local.

So, what is left?

We still have kale (that green leaf power-house!) and I hear reports from local backyard gardeners they're still getting tomatoes (even turning red?!) and eggplant... but I find that both hard to believe and if true, very short lived.

One thing we do have to enjoy is the blessed winter squash!  Like what?  Well, we have butternut squash, pepper squash, acorn squash, spaghetti squash and my personal fave... PUMPKIN!

A quick look on the internet tells us these squashes are...

"a low-calorie, good source of complex vegetable carbohydrates and dietary fiber.

It is an excellent source of vitamin A, a great source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega 3 fatty acids, vitamin B₁ (thiamin), copper, tryptophan, vitamin B6 (pyridoxine), vitamin B₃ (niacin) and vitamin B₅(pantothenic acid).^]

It is also a source of iron and beta carotene. Usually, the darker the skin is, the higher the beta carotene content".

[edit]

All of that beta carotene can give you a healthy orange glow through the winter, apparently.  Who needs the Caribbean?  Well, let's not go THAT far.

There are a MILLION or more recipes for cooking up these tasty treats to be found.  One of my fave ones involves roasted butternut squash and making them into a maple/walnut dumpling sort of heaven.  It's a little time consuming though.  
Instead, I'll leave you with another one of my favorites.  This one is quite warming and includes that pumpkin I seem to be using like it's going out of style lately (reference the amount of pumpkin cheesecake, pumpkin pies, pumpkin waffles, pumpkin cookies, pumpkin curry, etc. coming out of the kitchen these past couple weeks!).

CHILI PUMPKIN CRANBERRY RISOTTO.... (from the PPK).... mmmmm.

[edit]

Keep on hydrating!

The summer heat can make us sweat.  Whether it be from as little as a leisurely walk outdoors or something more intense,  like participating in a grueling triathlon. Hydration is always key.

The usual methods involve intake of fluids such as water, coconut water and perhaps some sports drinks, depending on the activity.  Another, often overlooked, source of fluids are the foods we eat.

Below is a list of some foods with a high water content.  Trying eating more of these to augment our levels of hydration throughout the day!

(We SHOULD keep hydration in mind all year long!)

Toxins and Massage!

Have you ever been for a massage and had the therapist tell you to drink water after the treatment?

Probably a good idea for hydration purposes (as apparently most of us are dehydrated anyway) BUT if you're thinking it is to help remove toxins... this is an interesting article and video on the subject.


Should You Drink Water After a Massage?

Hello SPRING!

Time to rub those eyes and look up at that hot ball of fire in the sky... the SUN has returned with it's warmth.  And it looks like it'll stick around for a while now.  Fingers crossed.

You may already notice the increase in runners and cyclists about.  You may even be one of them!  The baseball diamonds, soccer pitches and the like with be getting busy soon too.

As our activity levels rise at this time of year, it is ever so important to keep ourselves in the best condition we can.  Before, during and after exercise.

Eating well, staying hydrated, stretching and getting enough rest are all important components to our well being.

Of course taking advantage of a maintenance treatment plan with your Registered Massage Therapist is a great idea to help avoid injuries.  Depending on the type of activity you take part in you could be looking at a simple every 4 to 6 week work-over to keep things loose OR perhaps a weekly/bi-weekly visit for more active athletes.  Regardless, it is a superb way to avoid small issues before they become BIG issues.  Tissue health is maintained, muscles are stretched, your body can operate more easily.
Remember acupuncture is very helpful with this maintenance as well.

(Smoking NOT advocated!)

Also, here is a great link regarding helping to get kids eating better... it applies to adults too!

Superfoods Kids Love.

Now get out there and enjoy yourself!

Get the Point?

Things have been QUITE busy since September!

In that time (until now) I have completed the McMaster University post-graduate course for Contemporary Acupuncture (Neurofunctional Acupuncture).

So, this adds yet another exciting a valuable avenue as part of your treatment plan.

What is Contemporary Acupuncture?  Find out more here.

In the news!

Two new and interesting stories in the news today....

The first is about a McMaster University study on the effects of exercise and aging.  It seems that endurance exercise (aerobic) may help fight and even reverse the signs of aging.

Anti-Aging Exercise


The second is about a new "Nutrient Rating" system that will be implemented in Canada soon.  It will be a star rating; three stars for a healthy option and down to zero stars for the opposite end.  The bonus about this system will be that the manufacturers will have no way to influence their rating.  Unlike, for example, the Heart and Stroke "Health Check" program.

Nutrient Rating System

Stay healthy!

"The Last Heart Attack"

CNN aired a program last night regarding heart attacks and how to prevent them.

It even features President Bill Clinton and his struggles with heart health.

If a heart attack is something that concerns you or someone you know, take an hour to watch this...

"The Last Heart Attack"

scroll down the link to see the video.

Hydrate, you coconut!

Are you enjoying this stretch of heat we've been having?  Or maybe not!

At any rate, I hope you're hydrating.  There are some very good options for this out there...
I try to opt for the most natural choices.  My first choice overall, when working up a good sweat is coconut water.  And why would that be?  Well, here is a breakdown of the advantages of this tasty drink (from the "Nutrition and You" site)...

Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels in the body.

Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.

Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much needed calories would be an ideal drink than any other brand of soft drink beverages in dehydration conditions.

Ctoconu water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases etc. Altogether, these enzymes aid in digestion and metabolism.

Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of fruits like oranges. (Compare mineral composition of oranges).

Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.

Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together these electrolytes help replenish electrolytes deficiency in the body due to diarroea (loose stools).

Fresh coco-nut water also has small amount of vitamin-C (ascorbic acid); provides about 2.4 mcg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.

So, why not give it a try, if you haven't already?  Available in most larger grocery stores these days and local health food stores.  I just try to avoid any with added sugar.  I think it's sweet enough as is.

Enjoy that heat, get out and sweat a little!

Spring/Summer hours...

Due to my dream of becoming a big league soccer coach, my Monday hours will temporarily change.  I'll be helping to coach 4-5 year old future stars in the TimBits League.

From May 30th until August 1st the altered hours will now be...

Mondays 8am - 5pm
Tuesdays 8am - 8pm
Wednesdays 9am - 6pm
Thursdays 9am - 6pm
Fridays 8am - 3pm

ALSO... next month (June) I shall be away on holiday.  These dates will be Thursday, June 16th until Thursday, June 30th.

So book yourself in for those highly beneficial maintenance treatments before and/or after those days!

Flex Your Head!

Spring weather, proper, seems to be gradually settling in.  Finally!  With that we are starting to see people getting active outside again.  Walking, running, playing... and getting some of that natural vitamin D (bonus!).
Did you know that exercise not only benefits your heart, lungs, muscles and mental well being but also your brain?!  It's true.

I've recently come across research showing the multiple benefits exercise has on the health and the functioning of our brains.  Even by merely taking a walk to enjoy these spring-like days, we are also  effectively bringing more oxygen and glucose to our brains.  An increase in blood flow to our brains enhances energy production and waste removal.  Cerebral blood vessels have been shown to grow in response to exercise.
In the elderly studies have shown a 20 minute walk improves memory, concentration, learning and abstract reasoning ability.  (And cut risk of stroke by up to 57%)
The University of California studied 6,000 women over 8 years and found those who were in the "higher energy group" in regards to exercise, saw much less cognitive decline (a protective effect as much as 40%) as the women aged.
Other recent research is showing that no matter what your age, getting that heart pumping with exercise also helps bring an older brain "back to life".  New synapses are made, brain function and protection are increased and you do your body a world of good.  Head to toe!

Remember to check with your family doctor before undertaking any new exercise program.  AND while you're at it, book a massage to help keep it all moving (and recovering) well.

Now FLEX THAT HEAD!

Spring!

I'm currently reading "The Yellow Emperor's Classic of Medicine" by Maoshing Ni, Ph.D.  It is labelled as "the essential text of Chinese Health and Healing".  In it, there is an interesting bit of  information on how to care for yourself during the various seasons.  It begins with spring, so I figured I'd share little bits of it.  Interesting ideas.

Spring - broken into three months, this season brings about "the revitalization of all things in nature" when "heaven and earth are reborn".  The book advises to wake up early and go walking in order to take in the "fresh, invigorating energy" available at this time.  It's all about rejuvenation and trying to be open to this both physically and emotionally.
The book also recommends frequent exercise, lots of stretching and wearing loose fitting clothing.  Also recommended for this season is to develop equanimity, emotionally.  Apparently this is the season of the liver and indulging in emotions such as anger, depression, etc. can later injure the liver.

Maybe I'll stop there and move on to summer when we get closer to that season. 
(And judging by the snowfall outside today, it can't come soon enough!)

I'd buy that!

If you're on the mailing list (and if you're not, why not?!), you'll be receiving information shortly.  Very useful information.

Stay tuned!

What is in that stuff anyway?

Have you ever wondered what is in the lotion I use at the clinic? 

Well, what I've chosen to use is the most hypo-allergenic and natural gel available.  It also happens to be produced locally.

What it doesn't have are parabens, nut oils, alcohol, mineral oil or added scents.  All ingredients which can potentially cause issues!

What it does have are seed and fruit oils.  Good for all of us involved.

And now you know!

* By the way, if you do have a specific preference for an oil, lotion, gel, let me know.  You can either bring in your favorite or I'll look into stocking it here as well.

Love is in the air...

It's February... you know what that means.  THAT day.  Any gift ideas?  Yup, a massage is always a great  (and thoughtful) gift for someone you're fond of.  It's even good for yourself, of course!  Why not treat you?

This month also finds an article in Alive magazine regarding the benefits of massage therapy.  In their article they note that "its benefits are more than just physical: it is also an effective way to alleviate depression and anxiety - and improve sleep quality."  They quote studies from such sources as Support Care Cancer (2010) where breast cancer patients who received massage treatments had "significant reductions in depression and anxious depression compare to those who received no massage therapy."  Another study on breast cancer patients reported in the Journal of Alternative and Complimentary Medicine (2009) noted "participants reported better sleep quality post-massage in addition to reduced anxiety and chemotherapy side effects, and increased quality of life."
You can find a copy of this magazine for free at the Stone Store, downtown Guelph.  Or check out the link above!

See you at the clinic...