So, you’re busy, and you probably just spent a ton of cash over the holidays. I get it. And trust me, I also know that the idea of bundling up just to head to someplace where you’ll have to peel of your all your warm winter gear, may make you feel like hibernating until the spring. But despite all that, I'm here to tell you that this is actually the best time of year to book a massage. Why? Because the bitter cold, shorter days, and grey skies of winter have all kinds of not so great effects on your body, and massage therapy can help you to …
 
1. BEAT THE WINTER BLUES (aka S.A.D.) We all need to pay attention to our emotional and psychological wellness in order to stay healthy and stress free, right? Well, did you know that massage therapy is a surefire way to shake off the winter blues that tend to show up with the coming of the cold weather and less hours of sunlight each day? Getting regular massages this season will help to boost your mood and help you ditch the stress – via the release of serotonin and endorphins that are released by your therapist’s soothing touch.
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2. BOOST YOUR IMMUNE SYSTEM. Let’s face it, winter time is prime time to catch colds and flus. But you know what is a natural and non-invasive way to give your immune system a boost as you brave the cold this winter? You guessed it, massage treatments. Why? Because massage – particularly Manual Lymph Drainage massage - increases lymphatic flow, giving your immune system a much-needed assist at this time of year.

3. IMPROVE SKIN HEALTH & HYDRATION. Dry winter air, bone-chilling winds, and near constant exposure to heaters can quickly leave your skin feeling parched. The oils and lotions used during a massage session will give you a head-to-toe dose of nourishing hydration, which will go a long way to improving the appearance, feel and health of your skin.

4. RELIEVE MUSCLE TENSION & JOINT ACHE. Whether you love or hate the winter, it’s likely that you’ve noticed that you experience more muscle tension and joint discomfort in the winter. Our bodies tend to tense up in response to the cold, especially if we’re out in the cold for a long time. And since the increased tension leads to tighter muscles and more restricted joints, the chance injuring yourself during common winter activities like shovelling snow or slipping on a patch of ice is pretty high if you don’t do something to ease all that tension. Fortunately, massage therapy is a super easy way to give your body the warmth and tension relief it needs to make it safely through the winter.

5. INCREASE BLOOD FLOW & DECREASE HYPERTENSION. The drop in the mercury that accompanies winter also makes our blood vessels to constrict, which slows the circulation of our blood, and increases blood pressure. Regular massage enhances your blood flow through the cardiovascular system, naturally lowering blood pressure.
 
So, do something truly good for your health and sense well-being this winter, and book a massage today!

Interested in learning more about Decongestive and Breathing Exercises for lymphedema?

Then check out this article detailing how to do both; and a video of a very gentle decongestive exercise class.

Hey guys!  

Christy, holistic nutritionist at your service, here to share 3 key nutrition tips to help you spring into better health – from the inside out – in 2018!  
 
But before I begin, I’d like to ask you to think about the type of environment that you are eating in. Over the years, I have found that stressful environments can have a negative impact on how well many people, myself included, digest meals. That’s why I always talk to my clients about how crucial it is to evaluate:

• What we’re eating;
• How we feel around our food; and
• What's going on around us when we’re eating

because all of these factors can impact our stress levels and our quality of digestion. 

Now, with that out of the way, let's move on to my tips...

1. Eat in peace. Ensure that you’re able to take the time to eat in a space where you feel at peace. Savour your flavours and chew your food! In the past I have successfully used a few different ways to reduce my stress level when consuming a meal, including: listening to music that I love, tuning into a podcast that tickles my brain, and meditating. By relaxing your mind as you digest your food, you can profoundly improve your overall nutrient absorption. So, try putting yourself in a “chilled out” environment and head space, for at least 15 minutes, whenever you sit down to eat a meal.

2. Drink lots of water. Another way to improve your health from the inside out – by decreasing feelings of lethargy and improving digestive function – is to make sure that you are drinking enough water. Even as a nutritionist, I had to work hard to get my water intake up to the recommended 8 glasses per day. If you find that you are not drinking enough water, it’s time to increase your intake. If 8 glasses seem like a lot to you, it’s ok to start small. Begin by aiming for 4 glasses each day, and then increase by one glass, each week, until you hit 8. Also, if you are consuming anything that has a diuretic effect on the body (i.e. cola or coffee), you’ll need to have few extra glasses to offset its effect.

3. Think about food as fuel. Eating is the way we refuel our bodies, so having a minimum of three meals each day is important. Focus on balanced eating to get the all the nutrients your body requires. Specifically: proteins, fats and carbs (the big building blocks of the body); vitamins and minerals (essential nutrients that help the body to perform at its best); probiotics (microbes that play a role in breaking down food to make vitamins and in protecting the immune system); and prebiotics (which function as food for the good microbes in the gut).

So to recap: we talked about being mindful of our environment and mindset when we eat; drinking enough water; and eating right to get the nutrients we need.  

If you have any questions about nutrition and how you can eat your way to better health, this year and beyond, I would be happy to answer. Feel feel to leave your queries, thoughts on this post or any tips of your own in the comment section below. Or connect with me here.

Ciao for now!

P.S. Please, share, like and stay tuned!  ;-)

So…
 
Making a Fresh Start is the theme for the month on this blog, and as a result I’ve been spending a lot of time asking myself “what does Making a Fresh Start mean to you?” For me the phrase means having a chance to hit the pause button on my life so I can reassess and get clear about how well I’m taking care of me, in all aspects of my life – mentally, physically, emotionally and financially.
 
The list of tips below is the fruit of my reflections on the subject, and I hope my ideas on the subject will be helpful to you too.

1. Set resolutions that are feeling based: If you’re reading this post, you’re probably among the many folk who are hoping to begin the New Year on the right foot. For many people that means compiling a laundry list of resolutions – as they do at the start of every year – many of which will be forgotten by the time Valentine’s Day rolls in. But what if this year could be different? Well, if following through on your resolutions and feeling great while you do it sounds good to you, here’s what I suggest you do to tweak your resolution list this year. Instead of focusing on all the things you want to accomplish this year, turn your focus to how you want to feel. Is more happiness and joy what you are after in your life? How about peace and a sense of being more centred? Do you desire a greater sense of belonging and more love in your life? Write whatever comes up for you when you ask yourself the question, “How do I want to feel this year? Then spend the rest of 2018 (any beyond) living your way into your heart’s desires. 
2. Demonstrate gratitude. Get in the habit of looking for reasons to be thankful in your life. Whether it’s getting out of bed each morning, or crushing that presentation you had to do at work in front of the BIG boss, taking the time to give thanks for what you’ve got will go a long way to giving you a more positive outlook on life, and improve your health. (But don’t just take my word for it. Feel free to check out what the research has to say on this topic.)
3. Get out of your comfort zone. As they say, nothing great ever came from sitting safely in the bounds of your comfort zone. So, in 2018, get out there and try new things. Shake up your routine. It could be as simple a change as choosing to take a walk during your lunch hour once in a while instead of eating at your desk, or as big as finally getting up the nerve to do what it takes to pursue that dream or breakout goal you’ve been too afraid to even say out loud until now. Just decide to try something new, that forces you to grow and stretch, even the tiniest bit. Because, progress is progress no matter how slow you’re moving.  
4. Get Enough Shut Eye. Getting a solid eight-hours of sleep each night is good for you. FACT. You wake up feeling reenergized, rejuvenated, and perhaps most importantly, more productive. So, make the decision right now to get eight hours of sleep every night from here on out. Of course, there will be times when there will be no way you can make it happen, but just planning your days around getting eight hours of sleep a night will ensure you'll get way more of it than you did in 2017.
5. Learn to Eat Intuitively. For too many people the bulk of the focus for their New Year’s resolution is on losing weight. It’s their man goal year after year after year. But being in a constant let’s be honest, being in a constant battle with your body isn’t fun for anyone. So, now instead of spending your time and energy in a constant state of yo-yo dieting, in hopes that one day the weight loss will finally stick, why not focus on good, balanced nutrition instead? If you focus on eating intuitively, you will eventually will develop awareness around your body’s hunger cues, and make dietary choices that give your body what it needs to feel strong and healthy. 
6. Focus on prevention, not cures. In my practice, I have more than a few clients who only remember to come in when their pain is almost unbearable. They choose to suffer for weeks on end, telling themselves they can’t spare the time to give their body what it needs. But as the old adage goes, an ounce of prevention is worth a pound of cure. So, this year, choose to be proactive about everything in your life – be it your health, your finances, your relationships, or whatever – and commit to doing whatever you can, from preventing any pain induced by your own neglect, from showing up in your life.
7. Schedule down time. Down time. We all need it, but so few of us make it happen in our lives. But this year can be different. Make the commitment to yourself to carve out some much needed downtime, so you can recharge your battery on a regular basis. Whether you choose to meditate, go for a weekly walk in the woods or just unplug from the “interwebs” for a few hours each week, scheduling a few moments of peace into your life will do you good. 
8. Move more. This one is a no brainer, folks. If you’re feeling stiff stretch. If you’re feeling lethargic get your blood pumping with some cardio. Listen to your body, it knows what it needs. Enough said.
9. Infuse more of what you love into your life. If you’re the all work and no play type, this one is for you. If you want to up the happiness factor in your life, it’s important that you take time out to do things you really enjoy – regularly, not just on special occasions! So, schedule in those lunch dates with your friends, go out and dance more often, curl up with that book you’ve been dying to read, or _________________ (insert whatever activity puts you in your happy place here). Choosing to infuse more of the things you really enjoy into your life will allow you to put the best version of your BE-YOU-tiful self into the world, more consistently? And who among us doesn’t want more of that? 

Now, before you run off, why not take a few moments to share what are you doing to reset and Make a Fresh Start for 2018 in the comments?

Till next time,

​B

Photo by Andrew DesLauriers on Unsplash

Happy New Year Everyone! Welcome to 2018!

A brand spanking new year has rolled in, and it's filled with endless possibilities, including the chance to Make a Fresh, New Start: which is the theme for the month on this blog. Speaking of which, in the video below I ring in the New Year by sharing one of my commitments to myself and all of YOU for the year ahead...

Best wishes to you and yours for a happy, healthy, safe, and prosperous 2018!

xoxo

The hot and hazy days of summer are here, which means that it’s time to indulge in all the sunshine and awesome outdoor activities, we craved all winter. However, for people living with lymphedema, the heat and humidity of the summer also brings on something no one wants: more swelling. That’s why keeping cool is a must for anyone affected by the condition, as the mercury climbs. And what better way to beat the summer heat than taking to the water?
 
In addition to being a great way to cool down on a hot day, partaking in some water play or exercise:

• Assists the flow of the lymph and blood throughout your body.
• Relaxes your muscles and reduces pain
• Allows you to exercise without experiencing any high impact on your joints (due to the water’s buoyancy and support)
• Provides resistance (via hydrostatic pressure) that strengthens your muscles and improves cardiovascular conditioning.
• Gives you the freedom to exercise without having a compression garment (N.B. As long as the affected limb is under the water most of the time.)

 
With Water, Temperature Matters:
Whether you prefer to hit your local pool or a lake at the cottage, it’s important to be aware of the temperature. Remember that water 20-30 degrees is the safest range, and that the cooler that water the longer you can stay in it. Avoid water that is too hot or too cold, as extreme temperatures can exacerbate your symptoms.
 
Get in the Water and Move:
While in the water keep your affected limbs or body parts beneath the water, as often as you can and swim (breaststroke is great for swelling in the arm and chest), walk, march (with high knees), or kick. Do shoulder rolls, arm circles, or simply move your arms through the water (just beneath the surface) in front of you. The key is to listen to your body, by doing what feels comfortable and right for you.
 
A word of caution: If after exercising in the water, you notice any increase in swelling, it’s a sign that you pushed yourself too hard. In your next session, just reduce the duration and/or intensity of your exercise to prevent your symptoms from worsening.

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For more information on ideas of about specific exercises and movements to do in the water check out the video below.