Ottawa_Staying Active and Better Balanced

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: • Becoming Better Balanced While Staying Active • Honey Garlic Shrimp • It’s Never Too Late • 5 Health Benefits of Spring Cleaning!


There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. MENTAL AND PHYSICAL BALANCE Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could

be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. YOU CAN IMPROVE YOUR PHYSICAL BALANCE BY:

• Increasing muscle strength • Improving stamina

• Improving core strength • Practicing balancing techniques



In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about howmuch time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming amore balanced personmeans finding ways to spend your time more wisely and taking more time for yourself as needed. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your

life where it is too late to start beingmore active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporatemore activity into your lifestyle without makingmany large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with an Ottawa Health Group professional can help you achieve improved balance and a healthy lifestyle.


Here’sto you,Mom!

INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 tbsp minced garlic • optional: 1 tsp minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 tsp olive oil • optional: chopped green onion garnish DIRECTIONS

We are thankful for you, Moms!

OttawaHealth Group honors themost important person in the household... Mom!

Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of themarinademixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator 15 min or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for the next step (Time-saving tip: while the shrimp is marinating, steam broccoli and microwave quick brown rice). Heat olive oil in a skillet over medium- high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink--about 45 seconds--then flip shrimp over. Pour in remainingmarinade and cook it all until shrimp is cooked through, about 1minmore. Serve shrimp with cookedmarinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.



Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20million North Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. Studies have found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of

thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. Get a Better Night’s Sleep. Do you have trouble sleeping at night? A recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning canmake by cleaning the clutter from your room and sleeping on some fresh sheets.

• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Practitioner • You Earn Medals, Awards, and Achievements • Health Tips and Strategies ASK US ABOUT OUR NEW APP Use your mobile phone camera to scan one of these codes


FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. EXERCISE ESSENTIALS USE THIS EXERCISE TO KEEP YOU MOVING

Exercises copyright of


Always consult your physiotherapist or chiropractor before starting exercises you are unsure of doing.

Dear Valued Patients, We hope you are all doing well and staying safe and healthy during these uncertain times. We know some of you are still working in essential roles, ( THANK YOU ) and some of you are doing your part by staying at home helping to stop the spread of COVID-19. On Tuesday, April 14, 2020 the Ontario legislature extended its emergency order until May 12, 2020 as it attempts to manage the impact of COVID-19. While this action may not have come as a surprise to any of you, it nonetheless means that the extraordinary conditions under which we have all been living and working will continue for several more weeks at the very least. The Ontario emergency order is to be read in concert with the recent Directive from the Chief Medical Officer of Health. As you recall, the Directive required all health care providers to stop or reduce all non-essential or elective services subject to certain exceptions (i.e. time sensitive situations or to avoid adverse patient outcomes). As time goes on, we also recognize that many of our patients, as well as new patients are in need of care . We have mentioned in previous emails about opening some emergency hours, for those of you who are in need of treatment/ care. Starting the week of May 4, 2020 we will be opening for emergency hours as follows:

All emergency hours will be run out of the Kanata Clinic (address below). You can book by calling the clinic at 613-564-9000 or email and one of our Team members will be will respond as quickly as possible to confirm your appointment. Upon arrival at the clinic for your appointment please remain in your car. When the clinic is cleaned and cleared from the previous patient we will come out to bring you in. All patients are asked to wear a disposable mask while they are in the clinic . Any patient who wears gloves into the clinic will be asked to change them or remove them when they come into the clinic to limit transfer. All patients will be expected to sanitize their hands when they enter the clinic. If you are bringing someone with you to your appointment they are required to wait outside. Only the treating practitioner and the current patient being treated will be in the clinic at any given time. Patients are asked to not use the washroom facilities unless it is an absolute emergency. After the treatment patients will be billed through the office or through direct billing, if that is already set up. After the patient leaves the we will sanitize all areas that the practitioner and the patient came into contact with. We ask if you have a FEVER and/or NEW ONSET of COUGH or DIFFICULTY BREATHING and/or have returned from recent international travel or had contact with a confirmed or probable case of COVID-19, to please advise us before arriving to the clinic.

Dr. Mark: Tuesday and Friday 1:00-6:00 Dr Dave: Monday and Thursday 10:00-3:00

Dr. Kym: Wednesday 8:00-10:30 Dr. Andrea: Friday 8:00-10:30 Physiotherapy and Massage services will not be available at this time. These hours are for patients who are in need of urgent care and should not be used to get your regular ‘tune-up’ or maintenance adjustment. These hours are by appointment only and are for patients who: Have worsening pain, which may be limiting their abilities to perform activities of daily living (i.e. walking, laying/sleeping, sitting, stairs, etc). Have a new complaint which is not improving and is starting to affect activities of daily living. Have neworworsening neurological symptoms (sharp/shooting pain into arms/hand/legs/feet, numbness, weakness). Have painwhich youmay otherwise see yourMedical Doctor or go toUrgent care for.

81 MetcalfeStreet • Suite 1100 Ottawa, OntarioK1P6K7 613.564.9000

30Edgewater Street • Suite 121 Kanata, OntarioK2L 1V8 613.831.5554



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