Foods high in Vitamin B6 may reduce discomfort from swelling that affects the hands and wrists of people who suffer from carpal tunnel syndrome. Inflammation resulting from carpal tunnel syndrome may be reduced by bromelain, an Enzyme found in pineapple. Also, foods that are high in riboflavin may be beneficial for circulation.

What You Should Eat & Why

Bromelain: Bromelain reduces tissue swelling that causes the finger numbness, shooting pains, and weakness in the hand associated with this repetitive stress injury. Leading Food Sources of bromelain: Pineapple 

Riboflavin: (vitamin B2) Riboflavin, a water-soluble vitamin, helps to reduce tingling and numbness, and is also important for maintaining healthy nerves. To avoid losing nutrients, foods rich in riboflavin should not be overcooked. Leading Food Sources of riboflavin (vitamin B2): Avocados, Duck, Mushrooms, Pork, fresh, Yogurt, Clams, Milk, Lamb 

Vitamin B6: Some studies have suggested that vitamin B6 deficiency may cause susceptibility to the pain and numbness caused by this condition. In order to avoid vitamin B6 deficiency, make sure to consume foods that contain this important nutrient on a daily basis. Leading Food Sources of vitamin B6: Sweet potatoes, Avocados, Rice, brown, Sunflower seeds, Tuna, Chick-peas, Salmon, Pork, fresh, Chicken, Potatoes, Turkey, Bok choy, Barley, Bananas, Mangoes, Dulse (seaweed commonly harvested in the maritimes)

Ref: http://wholehealthmd.com

You can expect to enjoy a deep stretch especially through the hips, pelvis and spine. Poses are often held from 3 - 5 minutes each (side). Yin is a meditative and therapeutic class to complement the energetic 'yang' styles of yoga (such as Power) and to balance an active lifestyle. Some yoga studios offer "warm Yin" where the room is set at 30c (not HOT which is 40c) which makes the room a comfortable temperature for this style.  

Last year I ran my first half marathon. I started my training as a complete novice. I simply downloaded a running program from the internet and for 18 weeks I followed my plan. My half marathon was in San Francisco, a course notorious for the hills, so I had to incorporate a fair amounts of hills into my training runs. As I started getting up to the longer runs, 12km and over, I noticed it was getting harder and harder to stretch out my hip flexors and would have to stop for a few minutes mid run to do so. I pushed on and luckily sustained no injuries in the process and successfully completed my race at a time of 2h 40m.

Recently I discovered Yin yoga and really wished I had known about this while I was training. Since starting Yin, any hip flexor issues are a thing of the past. The opening of the hips and stretching of the main muscle groups that you achieve with only a moderate amount of effort is incredible. I'm hooked! Yin Yoga is now a weekly part of my fitness routine. Here's an example of my favourite pose for hip flexors, Pigeon Pose.

Locally, our friends at Westcoast Hot Yoga offer Yin classes. Check them out.  

Monica Frost

Office Manager/Wellness Coordinator 

For centuries, people have been using apple cider vinegar as both food and medicine. It is used as an energizing tonic and a natural remedy for many common ailments.  

Apple cider vinegar is made from nutritious organically grown apples and retains many of the fruits' beneficial components because raw apple cider vinegar is not pasteurized and in its two fermentation processes, it produces enzymes and life giving nutrients. It is the combination of these ingredients, which give apple cider vinegar its health benefits.  

Health benefits of raw apple cider vinegar:

• Taken before meals, it stimulates stomach acid production, thereby improving digestion and absorption of nutrients.
• Contains pectin, a water -soluble fiber, which absorbs fat, toxins, and cholesterol in the digestive tract and removes them from the body.
• It helps reduce levels of glucose and blood pressure
• Contains insoluble fiber, which aids in digestion and elimination, promoting regular bowel movements.

What is the Difference between Clear Vinegar and raw apple cider Vinegar?

Clear (white) vinegar has none of the benefits of raw organic apple cider vinegar. Through its processing and distilling, its been stripped of everything beneficial.  

The best type of apple cider vinegar is made from cold pressed, organically grown whole apples- in which no chemicals or preservative have been added, and which contains the "mother of vinegar". The "mother of vinegar" is the natural gelatinous substance formed during the second fermentation step. It will settle to the bottom of the bottle and is made up living nutrients so it is important to shake the bottle prior to pouring in order to obtain all the nutrients. The brand Bragg is a great product and readily available at many grocery stores.

For maximum benefit, take 1-3 teaspoon of apple cider vinegar in 8 ounces of water 15-20 minutes before meals.

"Last year I bought myself a grain mill, and I highly recommend it.  I've always been focused on eating right - but I've also come to realize I feel better, and my skin is healthier, with less gluten in my diet.  

I turned to buying brown rice flour for awhile, but quickly realized it was costly and didn't always store well. I'd also read up on the many benefits of eating whole grains - which of course are the staple of freshly milled flour.  In short, whole grains still contain their many nutrients, versus refined flours that consist mostly of starch and a very small amount of protein - with very little vitamins or minerals.  Whole grains are also packed with natural fibre.  

There are several decent grain mills available in the marketplace, but I personally chose the Kitchen Mill - and I love it.  It's compact, powerful and sturdy.  The price is also moderate when you consider what you save by giving up refined flours.

I experiment with my Kitchen Mill often.  I use quinoa, kamut, rye, oats, whole wheat, and my personal favourite - corn.  In fact, freshly milled corn flour makes some of the best tasting tortillas you'll find anywhere. 

Now that I'm making my own flour I can say there is no comparison between natural whole grain flour and refined products in terms of both taste and the effect it has on my body. In fact, this is one of the smartest purchases I've made in a long time."  

Leah Fransen,  

Registered Massage Therapist

Spring is on its way and what an exciting time if you like to get your hands dirty in the garden! A big trend these days is growing your own vegetables. It's not only a great way to  

save money on groceries but you will have wonderful fresh vegetables to enjoy. If you don't have space for a vegetable bed you can always grow in containers or even by incorporating them into your existing landscape. Why not add texture to your existing garden with bright emerald green leafy kale!  

If you are looking for seeds locally, I found a website for West Coast Seeds in Ladner. They carry untreated, NON GMO seeds for organic growing and offer gardening classes for beginners and those looking for specific classes like "All about Tomatoes." Right now is a good time to start preparing by collecting soil, buying seeds etc. As per the Garden Wise blog if you are looking to plant now broad beans can go in but other things tomatoes and peppers benefit from an early indoor start. For more gardening tips check out this link. Garden Wise.   

Happy Gardening!  

Leah Sims,

Wellness Coordinator 

Healthy Product Spotlight     

Vega Energy Bars provide a quick, healthful snack that reduces nutritional stress and provides the quality protein, fiber and essential fatty acids your body craves. Unlike traditional cooked and processed bars, Vega bars are 100% raw, alkaline and enzymatically alive, requiring less energy to digest and providing a greater net energy gain.  

• 10g of complete raw protein for easy digestion
• 6g of both soluble and insoluble dietary fiber
• 6g of sprouts, rich in enzymes and phytonutrients
• 4.5g of omega 3 & 6 essential fatty acids

Berry Flavour Ingredients

Dates, hemp protein, almond butter, agave nectar, organic sprouted whole flax seeds, cranberries, raisins, almonds, sesame seeds, organic sprouted mung beans, organic wheat grass, natural berry flavor, lemon juice, organic dulse.  

Available for purchase at Reception by the box or in singles.