Keep it Simple this Year

As we are all preparing for back-to-school - think about these tips that might help you keep it simple this year...

1. Commit to a successful school year. Sit down with you kids (either together, or individually) discuss the upcoming school year. Identify each child’s favourite activities or memories from past school years and what they count as their greatest accomplishments, as well as their least favorite things about school and the things that cause the greatest difficulty. Keep a list of goals for the upcoming school year, and revisit them throughout the year.



2. Create a plan of action. Talk about the goals you and your child have committed to and develop strategies for achieving their goals and navigating difficult situations that may arise during the school year. Review the description and plan of action with the child periodically throughout the year to determine how they are progressing towards each of the goals.

3. Establish a routine. Getting kids in the habit of wake-up and before-bed routines can go a long way to providing structure and stability and...keeping it simple. Whether it’s packing backpacks, laying out clothes or a shower schedule, committing to a carefully constructed routine can help parents and kids avoid frantic and frustrating mornings on the way to school.

4. Pack lunches in reusable containers aka Boomerang Lunches. Teach kids healthy eating habits and how to reduce household waste by sending them to school with lunch packed in reusable lunch boxes and food containers.


5. Create a “homework zone.” Set aside an area that is connected to the main living space, yet sheltered from distractions. Give each child a space of their own with all the important school necessities they will need to complete assignments. This will go a long way to helping your kids focus on assignments and getting things done in a timely fashion.

6. Slow down and enjoy the moment, kids grow up faster than you think. Ask questions and pay attention to what your kids have to say about going back to school, including their hopes and fears. Share stories about your own memories from when you were their age.

7. Get involved. School is a community, like anything else. Take advantage of the opportunity to connect with your kids teachers, friends and families of their friends by joining a parent organization, fundraising or activity committee. Attend school activities together with your child.

8. Make it a celebration. The start of a new school year is exciting for both you and your children. Acknowledge the beginning of the new school year with something special such as a send-off breakfast, taking a picture or wearing a special outfit.






With these tips - you're sure to have a great, organized and simplified school year. :)

Not Looking Forward to Cold School Lunches? "Spice-it-up" with these 4 Recipes!

School lunch doesn't have to be the most boring meal of the day. Light up your lunchtime by trying these fresh, crunchy, creamy, yummy lunches.

Kids might need some help from an adult with the cutting, heating, and use of a food processor. But get the kids involved and get cooking!

Garden Chicken Wrap

Got leftover chicken or turkey? Then this wrap is the perfect thing! Add the meat to your favorite greens and veggies. Then top with a little dressing for extra yum.

Try carrot or celery sticks on the side for a little extra CRUNCH.
Prep time: 5-10 minutes
What you need:
4 whole-wheat wraps (8 inches)
2 cups store-bought rotisserie chicken, shredded (or leftovers)
½ cup shredded carrots
1 avocado, thinly sliced
1 cup baby spinach leaves
¼ cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)

What to do:
Place wraps side by side on a flat surface. Divide chicken into four portions (about ½ cup each). Place a portion of chicken on each wrap.
Top each wrap with carrots, avocado, and spinach. This is where we need the grown up to help with the chopping.

Drizzle dressing evenly over each wrap.
Roll each wrap up tightly and cut on the diagonal.
Wrap tightly in aluminum foil and refrigerate for lunch the next day!

Ever heard of a Quesadilla, how about a Pizzadilla?

This is like pizza but you dunk your slices in the sauce. You can eat this one warm for dinner and take the leftovers the next day for lunch.

Prep Time: 10-15 minutes
What you need:
4 whole-wheat tortillas (8 inches)
2/3 cup fresh or frozen spinach, finely chopped
2/3 cup part-skim mozzarella cheese, shredded
1 cup marinara sauce (store-bought or homemade)

What to do:
Lay 2 tortillas on a flat surface. Divide spinach and cheese between the tortillas.
Top with remaining 2 tortillas.
Place skillet over medium heat. Lightly coat pan with cooking spray. We need a grown-up for this part too!
Gently slide 1 pizzadilla into the pan and cook until light golden brown on one side (about 1-2 minutes).
Using a thin spatula, gently flip over the pizzadilla and cook for 30-60 seconds more or until cheese is fully melted.
Remove pizzadilla and cut into triangles. Repeat with remaining pizzadilla.
Serve with marinara sauce for dipping.
You can wrap and refrigerate leftovers to take to school for lunch.

Confetti Quinoa

What's quinoa? Quinoa is an alternative to pasta and rice, and its Yummy! It has a lot of protein and a nutty flavor. It can be eaten hot or cold. This recipe calls for frozen veggies, but feel free to use fresh if you prefer. Just saute them until tender crisp and add to cooked quinoa.

If you don't have quinoa, substitute brown rice or whole-wheat couscous, but be sure to adjust the cook time as needed.
Note:
Prep Time: 20 minutes
What you need:
1½ cups low-sodium chicken stock or water
1 cup quinoa, thoroughly rinsed and drained
½ teaspoon salt
½ teaspoon black pepper
1 cup frozen chopped, mixed vegetables such as peas, carrots, green beans, corn

What to do:
Add chicken stock or water to medium saucepan.
With an adult's help, bring chicken stock or water to a boil over medium-high heat.
Stir in quinoa, salt, and pepper.
Switch heat to low and cover pot with lid.
Cook until water is evaporated and quinoa is tender, about 15 minutes.
Remove lid and stir in veggies with a fork.
Place lid back on quinoa so that the heat from the quinoa cooks the vegetables.
Place in a container and put it in the fridge until you're ready to take it for lunch.

Cream Cheesy Cucumber Sandwiches

Cool as a cucumber! Or if you're not in a cucumber mood, substitute with thin slices of raw zucchini.

Prep time: 5-10 minutes
What you need:
¾ cup light cream cheese, slightly softened
half a large cucumber, thinly sliced
8 slices of whole-wheat bread

What to do:
Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).
Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.
Cut into quarters and serve immediately or wrap sandwiches and save for later.

Spice-It-Up! Try something new for lunch!

So Dr. Foster is going on Vacation...

Dr. Foster is on "vacation" for two weeks starting this Friday afternoon. I put vacation in quotations because when most of us think of "vacation" we think time to relax and re-charge our batteries. During her vacation time Dr. Foster will be competing in her first Ironman Triathlon on August 29, 2010 in Penticton, B.C..

Ironman Triathlons are known for their grueling length, and harsh conditions... Doesn't really sound like vacation to me, more like INSPIRATIONAL.

An Ironman Triathlon is one of a series of long-distance triathlon events races organized by the World Triathlon Coporation (WTC) consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bike and a marathon (26 miles 385 yards, 42.195 km) run, raced in that order and without a break! That's 226.31 km!! That's from Newmarket... past Hunstville to Burk's Falls...an almost 3 hour long drive.

Most Ironman events have a strict time limit of 17 hours to complete the race, where the Ironman race starts at 7 AM, the mandatory swim cut off for the 2.4 mile swim is 2 hours 20 minutes, the bike cut off time is 5:30 PM, and all finishers must complete their marathon by midnight.

The first Ironman...

The idea for the original Ironman Triathlon arose during the awards ceremony for the 1977 Oahu Perimeter Relay (a running race for 5-person teams). Among the participants were numerous representatives of Runners and Swimmers, whose members had long been debating which athletes were more fit, runners or swimmers.

US Navy Commander John Collins an attendee, pointed out that a Eddy Marckx, the great Belgian cyclist, had the highest recorded "oxygen uptake" of any athlete ever measured, so perhaps cyclists were more fit than anyone. Collins and his wife Judy Collins had taken part in the triathlons staged in 1974 and 1975 by the San Diego Track Club. A number of the other military athletes in attendance were also familiar with this type of race, so they understood the concept when Collins suggested that the debate should be settled through a race combining the three existing long-distance competitions already on the island.

It was decided "Whoever finishes first, we'll call him the Iron Man." Each of the racers had their own support crew to supply water, food and encouragement during the event. Of the fifteen men to start off in the early morning on February 18, 1978, twelve completed the race. Gordon Haller, a US Navy Communications Specialist, was the first to earn the title Ironman by completing the course with a time of 11 hours, 46 minutes, 58 seconds. The runner-up John Dunbar, a US Navy SEAL, led after the second transition and had a chance to win but ran out of water on the marathon course; his support crew resorted to giving him beer instead. With no further marketing efforts, the race gathered as many as 50 athletes in 1979.

The race, however, was postponed a day because of bad weather conditions. Only fifteen competitors started off the race Sunday morning. San Diego's Tom Warren won in 11 hours, 15 minutes, 56 seconds.

Lyn Lemaire, a championship cyclist from Boston, placed sixth overall and became the first "Ironwoman".


A milestone in the marketing of the legend and history of the Ironman race happened in February 1982. Julie Moss, a college student competing to gather research for her exercise physiology thesis, moved toward the finish line in first place. As she neared the finish, severe fatigue and dehydration set in, and she fell, just yards away from the finish line. Although Kathleen McCartney passed her for the women’s title. Moss was nevertheless able to crawl to the finish line.

Her performance was broadcast worldwide and created the Ironman mantra that just finishing is a victory.

Triathlon was added as an official Olympic sport in the 2000 Summer Olympics in Sydney, a race shorter than the Ironman itself (1500 meter, 0.93 mi swim, 40km, 25 mi cycle, and 10km, 6.2 mi run).

The original Ironman is held in conditions which are uniquely punishing for endurance racing: the Hawaii water is warm enough that helpfully buoyant wetsuits are not allowed; though the cycling hills have only moderate gradients they are normally crossed by strong and gusting winds; and the marathon leg of the race is usually extremely hot. Other races under the WTC have their own difficulties, characteristic of their setting and season. Anyone completing one of these races within the time limit, so long as it is the prescribed distance, is entitled to call themselves an Ironman (the term being gender-neutral).

Today the Ironman format remains unchanged, and the Hawaiian Ironman is still regarded as an honored and prestigious triathlon event to win worldwide.

The Ironman Triathlon is a grueling event that pushes its participants to the limits of endurance.

If your mind can conceive it, and your heart can believe it, We all know you can achieve it!!

Goodluck Dr. Foster !!

Coping with Stress

Are you feeling stressed? It doesn't matter where we live, how old we are, or what our job is - stress knows no boundries. We all experience stress on an ongoing basis!

There are three categories of stress; Physical, Chemical, and Mental/Emotional
Postures, trauma, and habits accumulate and consititude the physical stresses that we put on our bodies. Chemical stresses can be related to nutritional, biological, and environmental pressures. Mental and Emotional stress can come from all aspects of our lives: financial, family, social issues can all contribute to this kind of stress.

Understanding that stress is everywhere, and virtually unavoidable will help us to shift from "how can I decrease my stress" to "how can I respond to the stress of my life without having it affect me mentally and physically?" In other words - How can I cope with Stress?

Here are 15 helpful tips to help learn to cope with your stress

# 1. Prep for tomorrow.
Nothing is more stressful than being unprepared! Get organized so you're ready for the next day, taking a few minutes to make a to-do list and clean up before you leave. Knowing you've got everything covered means you'll be less likely to fret about work in the evenings. When you come in the next morning, you'll have the sense that you're in control of the situation and can handle it.
# 2. Arm yourself with healthy snacks.
According to an American Psychological Association (APA) survey, more women than men (one in three) turn to comfort food such as ice cream and cookies to ease stress. It's common for women to deny themselves favorite foods because they're trying to lose weight. But under stress, the urge for them becomes even stronger. The key is to not deprive yourself. Keep three or four healthy snacks on hand that you know you'll probably want--peanuts, if you like salty; string cheese, if you crave protein; a small piece of chocolate for something sweet--so you aren't tempted to binge.
# 3. Try a repeat performance.
Doing almost any routine, repetitive activity (like vacuuming, shredding paper or knitting), or reciting a word that represents how you wish you felt (such as calm) is a quick way to achieve a Zen-like state. Studies show the effects lower blood pressure and slow heart rate and breathing. The crucial elements are to focus on a word, your breathing or a movement and to bring your attention back to your task if your mind wanders or negative thoughts intrude.
# 4. Use the proper hand washing technique.
When you're under pressure, you're more susceptible to cold viruses and other germs because your immune system is suppressed. Hand washing is your best defense. Dont forget to lather up with soap!
# 5. Turn UP the tunes.
According to a recent study published in the British journal Heart, music is a proven stress buster, so set your dial to a soothing station during your commute.
# 6. Use the ATM once.
If finanacial strain is the source of your stress, limiting your cash withdrawals to once a week is a quick, easy way to monitor your spending habits. Multiple trips to the ATM make it harder to track your money. If you put yourself on an allowance and pay cash for everything, you're more aware of what you're spending and more careful about what you buy.
# 7. Hit the pool!
A Swedish study published in the International Journal of Stress Management found that floating in water triggers the body's relaxation response, helping lower stress-hormone levels. If you can't find a pool, try a soak in the tub!
# 8. Give your thumbs a rest.
Thanks to e-mail, cell phones, and BlackBerrys, it seems like your job never ends. The increasingly blurry boundaries between work and home life leave us with less downtime than ever before
# 9. Recall a past success.
Taking five minutes to reflect on how you pulled through other stressful situations like your last breakup or when you switched jobs can help you reconnect with your resilient side.
#10. Worry about one thing at a time.
Women worry more than men do, no surprise there. Keep your anxiety focused on real, immediate issues, and tune out imagined ones or those over which you have zero control, and you'll automatically reduce stress overload.
#11. Focus on your senses a few minutes a day.
For a few minutes a day, practice being mindful (read back in FFC blog posts, there's a great entry from Dr. Foster about being Mindful)—focusing only on what's going on in the present —whether it's during your workout or taking a break from your work. Try taking a short walk and instead of thinking about what's worrying you, pay attention to your senses—what you see, feel, hear, smell. This can make a huge difference in your emotional and physical well-being when done daily.
# 12. Talk about—or write out—what's worrying you.
Writing or talking about the things that stress you out—in a diary, with friends, in a support group or even a home computer file—helps you feel less alone and helpless.
# 13. Take time to be touched.
Studies suggest massage can speed up weight gain in premature babies, improve lung function in asthmatics and boost immunity in men with HIV. If you can't indulge in regular full-body massages, treat yourself to the occasional pedicure, manicure or facial. or Better yet - Hug a loved one!
# 14. Don't be so serious.
It's impossible to feel stressed when you're hunched over in a fit of giggles. Studies have shown, in fact, that laughter not only relieves tension, but actually improves immune function. Swap jokes with your friends. Rent a funny movie. Stop taking things so seriously!
# 15. Take the stress in and release it.
Literally embrace whatever it is you're going through and then let it go.

When you can control stress, it can no longer control you.

Lose Weight, Protect Yourself from Cancer, and Fight Wrinkles...with Tea?

Researchers found people who drink two to four cups of coffee a day have a 20 percent lower risk of heart disease compared to those who drank less than two cups, BUT did you know that people who drink three to six cups of tea a day have a...

"36 percent lower risk of heart disease"

compared to those who drank less than one cup per day! Drinking tea instead of coffee can protect your eyes, reduce your risk of cancer and boost your metabolism - sounds pretty good right? But tea can be confusing, black tea, white tea, green tea? Each with their own unique health benefits. Which tea do you need? Read on!

Green Tea - Battles Cancer, and protects your eyes!

Packed full of antioxidants and other disease fighting ingredients, green tea is best known to protect from glaucoma, and even cancer. Green tea has also been linked to bone health, studies indicate that it contains ingredients that both reduce bone breakdown, and increase bone growth.

Black Tea - Reduce your Risk of Ovarian Cancer

According to the Journal of Food Science black tea can boost your immune system, reduce hypertension (high blood-pressure) and reduce your risk of ovarian cancer (by half!!). Black tea has also been linked to controlling diabetes. Common varieties of black tea include English Breakfast Tea, and Earl Grey.

White Tea - Promotes Weight Loss and fights Wrinkles? Yes Please.

Research indicates that white tea possesses ingredients that reduce the breakdown of elastin and collagen which are the primary participants in wrinkle formation. White tea is also great for those who have sensitivity to caffeine, it contains significantly less caffeine than other tea varieties.

Oolong Tea - Boosts Metabolism, AND lowers bad cholesterol

Studies have shown, after a meal Oolong Tea can boost your metabolism up to 10%, it may also reduce the amount of fat absorbed during a meal. High quality oolong can be brewed multiple times from the same leaves, and unlike green tea it improves with reuse. It is common to brew the same leaves three to five times, the third steeping usually being the best. This kind of tea can be a bit tricky to find in a store, and also is often referred to as "Wu-Long", so keep that in mind when you're scanning the store shelves!

Polyphenols in all tea help protect cells from the normal, but damaging, physiological process of oxidative stress, prevents blood clotting, lowers cholesterol levels, helps to neutralize enzymes that aid in the growth of tumors, deactivates cancer promoters and stimulates the immune system.

Tea also has fluoride for strong teeth, virtually no calories, and half the amount of caffeine found in an equally-sized cup of coffee. Apart from polyphenols, tea also contains a variety of ingredients that are beneficial to one's health. These include theanine, which is an amino acid, vitamins, minerals, and methylxanthines. These are the components that are the source of the healthful properties of tea.

To sum it up - by drinking 2-4 cups a day of tea, you can reap in the numerous curative and preventive tea benefits, so drink up and ENJOY!

10 surprising things, that may be causing you back pain!

Feeling sore and not sure why? Here are some common culprits of back pain!

1. Your office chair! Since we spend so much time in front of our computers its no surprise that we experience pain because of it. Here are a few things you can do to lessen the effects.

When sitting in your chair:
Your knees should be slightly lower than your hips, and your feet should rest flat on the floor. Sit to the back of the chair and utilize its lumbar support, while your armrests should sit at elbow height.

Your keyboard and mouse:
Sitting close enough to the keyboard so your upper arms hang relaxed and are not outstretched. Position yourself in the center of your keyboard and mouse, as to reduce twisting and turning. Position the mouse as close as possible to the keyboard to avoid rotating your shoulder. Position your keyboard at elbow height and tilted slightly downward to keep your wrists straight, this will protect you from developing carpal tunnel syndrome.

Your computer monitor:
Sit directly in front of your monitor so that you do not need to turn your neck, and position your monitor at arm’s length away from you.

2. Your sports bra. Forward-leaning shoulders and heads will strain necks and upper backs. Be sure your sports bra provides enough support! Try a bra with thicker straps, and under-wire support.

3. Your bed. Ideally sleeping in a position that allows you to maintain the natural curve in your back will protect your back from pain. If you sleep on your side, try putting a pillow between your knees, if sleeping on your back try putting a pillow under your knees.

4. Breast-feeding. When breast feeding sit up straight, with erect posture, for no more than 20 minutes. Elevating your feet while breast-feeding, while is seems comfortable at the time, can cause pain.

5. Lack of vitamin D. Research has shown low levels of vitamin D can be associated with lower back pain.

6. Your menstrual cycle. Chemicals that cause uterine contractions and cramping, can also cause pain in the lower back muscles.

7. Stress. Tension can reduce blood flow to the muscles, causing pain.

8. Smoking. Researchers theorize that smoking causes vascular damage in the disks and joints.

9. Bad posture. Good posture will place minimal stress on your joints, bones, muscles and internal organs. It helps circulation, respiration and even digestion as a balanced body functions better than one out of shape. So stand up, and maintain the natural curves of your spine!

10. A Heavy, or poorly packed backpack!

Think of something you can do to protect your back!

10 Steps to Energize your Life!

Is your busy life taking a toll on your energy levels? Use these 10 easy steps to Re-charge your batteries:

1.Take the stairs – Every bit of movement adds up, so avoid the elevator. If you work on the 30th floor and don’t want to walk the entire way, get off on the 25th floor and walk the rest.

2.Sleep well - Getting good sleep can reduce appetite. When we’re deprived of sleep our stress hormone levels rise, affecting our appetite and mood.

3.Skip the Junk Food aisle – “out of sight, out of mind”. If you don’t have junk food in front of you, you’re less likely to think about it. But if you need a treat instead of chips, buy pretzels, and instead of candy buy seasonal fruit.

4.Don’t Skip Breakfast – it can lead to low blood sugar, causing fatigue, irritability, and even weakness. Low-fat yogurt with fresh fruit or a whole grain bagel are great breakfast options.

5.Chow-Down Regularly – Food is fuel for your body, consume a small meal every three or four hours. Nuts, fruits and easy-to-eat veggies, like carrot sticks, are excellent snacks. Stick to well-rounded meals that include proteins, like chicken, fish, meat or beans, along with good fats, like olive oil, and good carbs, such as veggies, fruits, and whole-grain breads and pasta.

6.Keep a Diary – Write down what you eat, and how you feel. Keep a food journal makes you more aware of the amount and type of food you consume, as well as the effect it is having on your body. As a result you’ll be less likely to mindlessly munch on high-calorie snacks.

7.Check your appetite – Am I really hungry? Or am I bored? Make sure what you’re experiencing is really hunger. Does my stomach feel empty? Do I feel weak of light-headed? These are signs of physical hungry.

8.Drink Plenty of Water – Dehydration can bring on weak and tired feelings. Drink 8 Glasses of clean, cold water, everyday!



9.Pay attention to your caffeine intake – Caffeine use (more than 4 cups of coffee per day) can cause anxiety, insomnia, and headaches that will drain your energy levels. Be aware of caffeine in food like: chocolate, beverages and some medications.

10.Laugh – Laughter is good for your health; it releases endorphins and other positively powerful chemicals. And it feels good! Laughing helps us reduce stress, so laugh more and laugh harder.

How Salt Savvy are you?

Just because you avoid the saltshaker doesn't mean you’re in the clear. The majority of the salt you consume comes from processed and packaged products – even healthy ones!

Reducing or even eliminating sodium from your diet is important to the health of any family– you certainly don’t want the side effects of high blood pressure, heart disease or potential weight gain that come with ingesting excess salt. To keep your family healthy, and lean. Salt intake should be no more than one teaspoon per day (2,300 mg).

The amount of sodium in a serving of food is listed in milligrams (mg) AND as a percent of the Daily Value on the nutrition label. The Percent Daily Value (% Daily Value) for sodium gives a general idea of how much sodium a serving adds to your total daily diet.



Sticking to this amount isn’t too difficult if you’re only eating fresh whole foods, but it’s not easy to abolish processed, packaged fare from your diet. Even clean eaters can be lured in by hidden sources of salt, which account for the majority of Canadians' dietary salt intake. While you do need some salt for basic bodily functions, you can unintentionally go over the limit if you eat too many of these sneaky sources of sodium:

Plain Bagel(includes onion, poppy, sesame) 3-1/2” 379 mg
Kellogg's Corn Flakes 1 cup 298mg
Pasta with meatballs in tomato sauce 1 cup 1,053mg!
Small Frozen Chicken pot pie 857mg

How can you decrease your sodium intake?

At the Store:

Choose fresh, (plain) frozen, or canned vegetables without added salt most often;
they’re low in salt.
Choose fresh or frozen fish, shellfish, poultry and meat most often. They are lower in salt than most canned and processed forms.
Read the Nutrition Facts label to compare the amount of sodium in processed foods, such as frozen dinners, packaged mixes, cereals,cheese, breads, soups, salad dressings and sauces. The amount in different types and brands varies widely.
Look for labels that say “low sodium.” They contain 140mg (about 5 percent of the Daily Value) or less of sodium per serving.

Cooking and Eating at Home:

If you salt foods in cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavor of food.
Go easy on condiments, such as soy sauce, ketchup, mustard, pickles and olives. They
can add a lot of salt to your food.
Leave the saltshaker in a cupboard.

Eating Out:

Choose foods like grilled or roasted entrees, baked potatoes and salad with oil
and vinegar. Batter-fried foods and combination dishes, like stews or pasta with
sauce, tend to be high in salt.
Ask to have no salt added when the food is prepared.

Any Time:

Choose fruits and vegetables as snacks, rather than salty snack foods.
Drink water freely.



Sodium Facts

Removing the saltshaker from the table is one good way to cut sodium intake.

When reading labels for sodium content, look for “salt,” “sodium,” “monosodium
glutamate,” and sodium added to words like “benzoate.” These words indicate that the product is high sodium.

Sodium can be in medicines such as aspirin. It can also be in some foods—like
mayonnaise—and not listed on the label.

Don’t use salt substitutes unless prescribed by your doctor. People with certain medical problems might not be able to use them.

Softened water has varying amounts of sodium.

Pregnant women need a little extra sodium, but the extra food they eat meets their
needs.

Spices with names that end in “salt,” like garlic salt and celery salt, are high in
sodium.

Don't forget to check the label!

It's ALMOST back to school time!

It's ALMOST time to head back to school, and there's a few things parents should consider before sending their kids back into the classroom.

Vaccinations - Making informed choices for your children, August 31st, 7-9pm,
$20.00 per person

Please feel free to Join Piper Martin and Lizzie Ball, Classical Homeopaths for a discussion at The Invisible City, in order to make an informed choice about Vaccination. As the big push to have all children vaccinated before school approaches take some time to consider, gather information and choose what feels right for your family.

To Register please call 905-252-8929 or email intheinvisiblecity@gmail.com

The Invisible City, 474 Botsford Street, Newmarket Suite 202


Back Packs - How to protect your child's back

A Heavy backpack can injure the back, neck and shoulders, cause numbness in the arm, and reduce blood flow to the surrounding muscles and tissues. They can also create poor posture.

Tips on how to choose a backpack for your child -

1 - Choose a backpack that is proportionate to the body size and not larger than required. The top of the backpack should not extend higher than the top of the child's' shoulders.
2 - Select a backpack made of lightweight material, such as nylon, canvas or vinyl.
3 - The shoulder straps should be at least 2 inches wide, adjustable, and padded.
4 - A backpack should have a padded back for added protection and comfort.
5 - A hip strap or waist belt can effectively redistribute as much as 50 to 70 per cent of the weight off the shoulders and spine, onto the pelvis, equalizing the strain on the bones joints and muscles.
6 - Choose a backpack with several individual pockets instead of one larger compartment, this will help to distribute the weight evenly and keep contents from shifting.
7 - Explore other options such as a backpack-style carrier with wheels and a pull handle.

Dr. Warner and Dr. Foster can help you to prevent backpack problems by teaching you how to choose, pack, and carry your backpack. So feel free to ask for some tips at your next appointment.

Lunch and Learn with Dr. Danielle Warner

Did you know Dr. Warner is offering a lunch and lunch series?

As a community service for local companies and organizations Dr. Warner is offering the opportunity to take part in a dynamic and innovative lecture series. Dr. Warner will donate her time to come into your office or meeting hall to speak to your group about topics that REALLY interest them! These presentations are designed to teach your members how to increase energy, strength, and productivity as well as how to reduce injury and illness.

Her goal is to optimize health in the community by lecturing on topics like;

• Bone Health
• Arthritis
• Harnessing 10X more Daily Energy
• Detox
• Sitting and Standing on the job
• Weight Management
• 5 Secrets to Ultimate health
• Freedom from Fibromyalgia
• Freedom from Headaches and Migraines
• Asthma, Allergies, and Immune Boosting
• Power Stretching and Ergonomics
• Raising Healthy Kids Naturally


Does this sound like something you, or someone you know would be interested in? Call The Foster Family Chiropractic Team! 905-898-8098