The Coach House Therapeutic Centre: 2017

Wednesday 13 December 2017

Combating Germs This Season

We have heard it before, psychological stress can negatively affect your immune system and make you more susceptible to getting sick. There is some evidence, from The New England Journal of Medicine, stating that psychological stress increases the risk of acute respiratory illness. Yet it is very difficult, especially this time of year, to decrease your stress when you have a million things to do, people to see, gifts to buy... OK lets stop listing them because that isn't helping anyone. Lets just say we are busy and how are we going to stay healthy?

I am not trying to sound like a broken record but, we all need to make a better effort of taking care of ourselves! We need to learn to manage unhealthy habits. Harvard health talks about 5 ways to de-stress and we have mentioned these steps before but maybe its time to try and do a few while we conclude 2017.

Picture from a page in Lagom

Personally, I am trying to incorporate pieces of the Lagom and Hygge way of living. If you haven't heard about this, they are both terms about living a balanced happy life from the Europeans. There are a few books out there;
The Little Book of Hygge, Lagom: The Swedish Art of Balanced Living and a new one The Little Book of Lykke: The Danish Search for the World's Happiest People. I am sure there are many more spin offs but the first two I have read and I enjoyed them. They have some steps that are very easily incorporated into your life! I plan on giving these books to 90% of the people on my Christmas list! Who doesn't want a few more fresh cut flowers, coffee dates with friends and twinkle lights in their lives? I suggest picking one of them up and giving it a try!

The second step in Harvard Health is about meditation. In August, we posted a blog about mindfulness and the importance of self care
with some free apps suggestions to download and give it a try. I find myself flip flopping back and forth with being really good at making the time and then going weeks without it. Yet it is like any change in habit, it will take time but if you don't start taking the steps you will never get there. So this might be a great time to remember this post and schedule it in. Hit pause your busy day for 15 - 20 min and open the app for a session of guided meditation to recharge yourself.

Another big contributor to avoid getting sick is our diet. It is hard to put down the delicious baked goods, you might only get this time of year, especially when other people bake them. Yet remember the points we talked about in a past Wellness Wednesday Keeping Healthy During Cold and Flu Season. Remember, sugar can be a big factor in lowering our immune system! Controlling our diets may just give your family antioxidants they need to battle the bacteria.

Even after all these great references, what if we still feel something nasty coming on.

A cup of warm bone broth and rosemary

Well, the old wise tale about having a cup of chicken noodle soup might be more valid than something you thought Grandma made up. Another past Wellness Wednesday interviewed Jill Weaver, owner of Stock Exchange Bone Broth . Who talks about the importance of good quality stock, when making your soups, and even having a cup of bone broth to stay healthy. So Grandma might have been onto something here. A study out of The University of Nebraska took a look at the effects of chicken soup and why it would be beneficial to upper respiratory tract infections (coughs, colds and flu). They found that the soup had an anti-inflammatory effect and could help with the symptoms of an upper respiratory infection!

And if all this wasn't enough, I have two DIY's you can make easily at home to fight back the symptoms and get on to a speedy recovery.

Elderberry Syrup

1.
Elderberry Syrup is incredibly easy to make and you will have enough with this recipe to keep in your fridge for a grab and go. Research shows that elderberry syrup is a great preventative method but also helps you get over the cold faster!

Vapor Rub

2.
Congestion, runny and stuffy noses. Who likes those symptoms? Besides taking a deep breath being a distant memory, it also makes everyone around you take a thousand steps in the opposite direction! Well our friend Jen, from The Eco Well, has shared a blog recipe to make your own Vapor Rub! It smells delicious and you will be breathing back to normal in no time!

Lets hope we refreshed your memory on the importance of de-stressing yourself and gave you some ideas to combat any nasty bug that might creep in your direction!

Stay healthy and happy this holiday season!

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Tuesday 28 November 2017

Buy Local Recap

It's All About Local

Today wraps up our local holiday gift guide! As an Uptown Waterloo small business, one of the things we love best is the community, the other small businesses and the unique Uptown atmosphere and experience. Here at The Coach House, we have made out own pledges to buy local as much as possible. We started our local holiday gift guide last year to help you discover some of the other amazing small business gems in Uptown Waterloo. There are so many reasons why shopping local is important for the community and economy.

"Going local does not mean walling off the outside world. It means nurturing locally owned businesses which use local resources sustainably, employ local workers at decent wages and serve primarily local consumers. It means becoming more selfsufficient and less dependent on imports. Control moves from the boardrooms of distant corporations and back into the community where it belongs.” Michael H. Shuman, author of the book Going Local

Shopping local supports job creation, keeps money in the community, increases community investment such as charitable contributions, keeps the community unique, creates more consumer choices, reduces environmental impacts, support economic growth, provides better customer service, saves tax dollars and promotes entrepreneurship. (Michigan State University: Why Buy Local?)

So, let's recap some of the amazing Uptown Waterloo stores we featured in the gift guide. And remember, if you shop at any of these locations between now and December 12th, be sure to mention to gift guide or The Coach House to receive your ballots to enter to win the shop local gift basket!

And just in case you missed it....Here's the recap!!

The Coach House Therapeutic Centre

The CHTC was founded in the Fall of 2015 offering Registered Massage Therapy and Naturopathic Medicine. Since then we have grown to also offer Chiropractic care, Osteopathic Manual Therapy and Physiotherapy including Pelvic Floor.

Tadpole Children's Shoppe

Nimira and her team celebrated their 10th year in Uptown this past spring! Tadpole carries unique, functional and well-made products from around the world. With each item, we aspire to help children play, grow and imagine!

You can find the perfect gift for expecting mothers, babies and toddlers. The customer service and guidance makes anyone's shopping experience enjoyable. The team is there to help you find the perfect gift that they will cherish. Open 7 days a week

Burrowed Goods

Ashley is the owner of the new shop Burrowed Goods which just opened September on Regina Street in Uptown Waterloo! This little gem sells new and re-purposed home decor, decorating accessories, pillows, picture frames, candles, accent furniture, scarves and light fixtures. The stock is always changing and you will never leave empty handed! Pick up pieces to transform into something unique or purchase things Ashley has created for you! Open Tuesday - Saturday for your shopping needs.

Andies

Andies is located street level on King Street in the heart of Uptown! If you need a dress, work attire, casual wear or outer wear you go to Andies. The team is always willing to help you navigate their large selection of beautiful clothing and help you find something you look and feel great in. A new dress for the upcoming Christmas party or simply an excuse for a new every day outfit are always in order.

In case you missed it.... in Spring, Andie's will be offering a great selection of footwear!

Gifted

Gifted is a unique shop located on Park Street. I can confidently say there will be something for everyone!

Sylvia brings in Canadian and locally made items to help support local production, which we love!

You must stop by to pick up a new tree ornament, decor, cookware, home decor and much, much more!

Cocoon Apothecary
Jessica Burman is the founder of Cocoon Apothecary, a Kitchener-based natural skin care company. She started it in her kitchen in 2003 with a passion for aromatherapy, skin care, and chemistry. What started out as simple remedies has turned into an international brand with over 40 skin care, bath, and men's products. Everything produced by Cocoon is made small batch with certified organic botanicals and their meticulous formulas are created for long term results. This is the perfect line to introduce someone to green beauty as the textures, absorbency, and scents are similar to conventional luxury brands but the performance surpasses them all.

Charmed Flowers and Gifts

Charmed Flowers and Gifts Inc. , is bursting with unique gift ideas, local merchandise along with custom handmade, heart felt and beautiful fresh arrangements.

Haley's design skills speak for themselves. The arrangements are unique and high quality.
Take a trip to Charmed today, order your Christmas arrangements for yourself or someone you love, pick up a potted plant and browse her great selection of holiday decor and ornaments.

Relish Cooking Studio

Relish Cooking Studio is located on Regina St. and offers a fantastic selection of cooking classes with various instructors in a fun group environment. A gift card is perfect for your special someone to spend on a class because not only is it fun but they can take away skills and memories!

Yet, it's not just cooking classes, Relish has an amazing selection of cookware and kitchen gear including Le Creuset, tea towels, place settings, cast iron pans and much more.

Words Worth Books

Words Worth Books is packed with a wonderful selection of books, art, journals, colour books, children books and hard to find books! Located in Uptown Waterloo on King St street level you cannot miss it! Mandy and team are extremely knowledgeable and helpful! They can help direct you to the perfect book for anyone on your list! Nothing is better than curling up with a great book, a cup of tea and a fuzzy blanket during the cold months! If you haven't popped in to Wordsworth before, now is the time!

Death Valley's Little Brother

Death Valley's Little Brother is a personal favourite of mine! I get my java pick me up and I get to try new single malts from their large selection. The ambiance is exquisite here and they regularly host live music and whiskey tastings! The perfect stocking stuffer or a gift basket would have to include a gift certificate from DVLB or a few bags of their roasted coffee beans! Stop by today, get yourself a coffee and a delicious baked good and start adding some local love to your gifts this year!

Esta Chocolates

Everyone loves chocolate and add the fact that it is handmade and local makes it even better. Esta Chocolates is a family business, founded by Abraham (Abe) Hacioglu, a master European Chocolatier and a third generation member of a Chocolatier family. They use the finest ingredients, most of which are imported from Europe, and the end result is a delicious truffle. Ebru and Abe combine experience, passion and inspiration to bring you the richest truffles at affordable prices. . Esta Chocolates maintains the same high standards for service and reliability. You can get individual truffles, beautiful boxes and even ball ornaments filled with truffles to give as gifts.

Loop Clothing

Loop Clothing is in heart of Uptown and if you have a man on your list that needs some new attire, this is the place! The exceptional quality of the products and the unique pieces will make anyone happy to receive a gift from here.

Alnoor, owner of Loop, has ensured the store remains at the forefront of the Street wear fashion industry by providing customers with friendly "down to earth" service and of course, exclusivity on many fronts.

Happy Holiday Shopping!!!

Thursday 23 November 2017

November is Fall Prevention Month!

Fall Prevention

Awareness of the prevalence of falls among older adults, as well as fall prevention strategies, are important for maintaining healthy communities. Falling and sustaining injuries negates overall health due to the impact of long term injury and loss of mobility.

Falls account for the majority of injuries to seniors

•50% seniors who fall obtain an injury

•Most common injury is hip fracture

Falls account for majority of hospitalizations to seniors

•Primary injury related hospitalization for seniors

•80% Hospitalization due to falls

Risk and protective factors for falls

Risk Factors for falling include:

• Poor balance

• Poor mobility

• Decreased muscle and bone strength

• Reduced vision or hearing

• Anxiety about falling

• Unsafe conditions in/around the home

• Poor nutrition

• Multiple medications

*Women 65+ are at increased risk due to Osteoporosis

Risk of injury:

• 50% of Senior falls result in injury

• Previous falls and injuries increase risk for future accidents

• Osteoporosis increases risk factor for fractures

• Elderly women are at increased risk of hospitalization

• Elderly men are at increased risk of death

Strategies for falls prevention:

Stay Healthy!

Reduce Risks

- Wear proper footwear

- Salt/ De-ice side walks, driveways and stairs

- Reduce mess and clutter

- Use assistive aids as required (hand rails, canes, walkers etc)

Eat well

- Good nutrition and vitamin intake is essential to maintain bone and muscle health

Stay Hydrated

- Keeping up your water intake keeps muscles limber, reduces brain fog and reduces muscle pain intensity and frequency

One of the best ways to be healthy is to maintain your health. Preventative care is an essential part of a healthy lifestyle. You can refer to our previous blogs for more information on different ways to bolster your health and practice preventative medicine:

Good nutrition – Mens Health, School Lunches
Maintain muscle strength - warm up and exercises
Maintain flexibility,
Support positive Mental Health - Mindfulness - Stress Busting Yoga - Relaxation Response

An awesome local resource, Community Support Connections, is also talking about Fall & Injury prevention Training. Find out what courses and community resources they have to support fall prevention on their website.

Fall Prevention Talk

When: January 15th, 10am to 11am

Where: Forest Heights Library

This talk will explore the health effects that falling has on the senior population. The presentation, accompanied by a power point, will discuss how falling can impact systemic health. Exploring the risk factors for falling and injury allows us to better understand the effect of sustaining a fall on short and long term health.

Once we have created a basis for understanding fall prevalence and the relevance of preventative care, we will discuss effective prevention strategies. Fall prevention planning will cover methods of protective factors, effective ways of removing risk factors, and minimizing risk of injury should a fall occur.

Monday 13 November 2017

It is that time of year again...

If you are like me, you have no idea where 2017 went, it feels like just yesterday you packed up your holiday decorations. Yet, the calendar doesn't lie and we are now into November where the stores are booming with holiday cheer.

Here at The Coach House, we are strong believers and advocates for shopping locally, not only from an economical and environmental standpoint but also from a community and personal benefit. When you shop at an independently owned shop you get to know the person behind the store and become personally invested in the success of the business. This is great for our community to create a unique identity for Uptown.

These are the little extras that help make your shopping experience fun and relaxed when you stroll up King Street, down the side streets and end up on Regina.

Another HUGE reason we shop locally is for the handmade, one of a kind gifts you get. Maybe the store you are visiting brings in locally made artisan items from people in your community and offers them a place to sell their goods, or maybe the shop owner hunts for the unique items that the big box stores oversee.

Last year was our first year of putting together a Shop Local 12 Day Holiday Guide featuring 12 small businesses from our community. We also added a blog of specialty stores if you needed gender or age specific gift ideas.

This year we are combining the two into the ultimate 12 Day Shopping Guide, featuring some old favourites and some new stores!

Many of us have made it our personal mission to buy everything possible locally when it comes to holiday shopping. So, to add a little incentive to help you make the same commitment, our participating stores have graciously made donations for a gift basket! For every $10 you spend at one of the local small businesses, you will receive a ballot to be entered into a draw to win! The draw will be held on December 13th. Just mention either The Coach House or The Gift Guide! That gives you the 12 days and an extra 2 weeks to shop locally and get you name in the draw. The more you spend the more ballots you get. Simple. Just say you saw the store featured on 12 Day Shopping Guide and the ballots will come your way. The more stores you shop at the higher your chances of winning this great prize!