Hello Everyone,

Welcome back to our newsletter. We hope everyone had a wonderful summer and we at the Family Practice Centre of Integrative Health and Healing wish you have a splendid fall. We have been going through some transitions at the centre this month. As we had notified you in a recent email, we have a new Chiropractor at our centre, Dr. Aerin Greidanus, who has written our September newsletter about buying new shoes. The subject is quite timely as we move from bare feet and sandals back into closed shoes and boots. Please go to our website www.fpcihh.com to read more about Aerin. We have also included a seasonal recipe from Cynthia Love, our nutritionist, for your health and enjoyment. If you are new to our newsletter, you can find earlier editions on our website at www.fpcihh.com.

We are pleased to announce two upcoming talks for October at our centre:

October 6th 7:30-9
Detoxification workshop

Join Tracy Malone, N.D. our Naturopathic Doctor for a discussion about your body’s elimination systems, and how you can give your body a metabolic boost.
Investment: 25$

October 27th 7:30-9
Naturopathic Approaches of Common Childhood Ailments

Join Tracy Malone, N.D. for a discussion on common childhood ailments, and simple, non invasive naturopathic approaches to paediatric care. Tracy is a member of the Association of Perinatal Naturopathic Doctors http://www.apnd.org
Investment: 25$

Please phone The Family Practice Centre of Integrative Health and Healing to register 905-333-5001.

Is It Time to Buy a New Pair of Shoes?
By Dr. Aerin Greidanus, DC, B.Sc.

How do I know when I should replace my shoes? This is a question that many athletes, especially runners, ask but it is a question that should be asked by everyone. We place heavy demands on our feet daily. Whether we stand up for our work, exercise or even are just out doing the shopping, the muscles and bones in our feet are taking the brunt of the load. So how do we take care of them? The first thing to look at is your footwear.

Start by asking yourself the following questions:

  • Do your shoes tilt inward or outward if placed on a flat surface?

  • Are they showing any signs of excessive wear around the edges or on the soles?

  • Have you travelled more than 800 kilometres (500 miles)?

  • Are you noticing new pain in your feet, ankles, knees, hips or back despite lacking a change in your normal routine?

If you answered yes to any of these questions, it’s time to look for a new pair of shoes.

Which shoe is right for me?
Because not everyone’s foot is the same, it is important to consult a qualified doctor to help you choose the best type of shoe for you. He/she can assess your foot mechanics and recommend certain shoes for your feet, taking into account your activity level and type of activities. In general, there are 3 types of feet:

  1. Supinator: These feet tend to be rigid and require more shock absorption. They also tend to turn inwards when they strike the ground.

  2. Pronator: These feet tend to turn outwards when they hit the ground. People who are pronators are predisposed to ankle sprains.

  3. Neutral: These feet are between a pronator and a supinator.

Testing out new shoes
There are four easy tests you can do as you shop to ensure that a shoe has been designed with normal foot mechanics in mind. Failure of any of these tests means you probably don’t want to buy that shoe.

  1. The Shelf Test: Place the shoe on a flat surface and look to see if it tilts inward or outward. The shoe should not normally tilt.

  2. Pinch grip/Heel Counter Stiffness Test: Place your index and thumb half way up the heel cup of the shoe and pinch. Then try to push the heel from front to back. You should have some difficulty deforming the shoe.

  3. Fold Test: Stabilize the base of the shoe with one hand and push the toe of the shoe up and backwards and note the point at which the shoe bends. If the shoe doesn’t bend at about the point where the ball of your foot would be, then you may experience some muscle fatigue in these shoes.

  4. Dish Rag Test: A good shoe should not bend a lot when you twist while grabbing the front and back of the shoe (like wringing out a wet towel).

A few other helpful shoe-buying tips

  • New shoes should feel comfortable when you try them on and do not need to be “broken-in.”

  • Try on shoes at the end of the day when your feet are at their widest.

  • Try on shoes with the socks that you normally use.

  • Make sure there is no toe jamming – with your foot in the shoe, measure with your thumbnail from the tip of your big toe to the end of the shoe. Approximately one half to a full nail’s length is usually a good fit.
    • Your heel should not slip in and out.

    • There should not be any pinching at the widest part of your foot.

  • Don’t buy a shoe based on aesthetics only.

  • If you wear orthotics, look for shoes where the insole is removable and try them with your orthotics in.

Foot pain?
If you have great shoes and you still experience foot or leg pain, consult your chiropractor. He/she can assess your feet and can treat the problem by adjustments, exercises, working the muscles or even prescribing orthotics. It’s important that we all have happy feet!

September's Recipe

Muesli

This is a recipe for-everyone who has outgrown the appeal of cereal from a box. It's easy to make, if you prepare a big batch beforehand and keep it in the fridge for periodic consumption.

Mix in a large jar:

  • 1 ½ cups rolled oats (may be combined with rye, kamut, barley, wheat or other flakes or even small grains)
  • 1 ½ cups quick oats for milky taste and appearance
  • 1 cup Thompson raisins and/or pieces of other dried fruit
  • 1 cup nuts and seeds (almonds, walnuts, sunflower seeds, sesame seeds, unsweetened coconut...)

Take this as a guideline for your first batch, since many variations are possible. You will need to start thinking about your breakfast the night before as your Muesli will need a good overnight soak. Put enough in your cereal bowl and cover generously with water. Let rest overnight and enjoy the next morning.
 
Variation: soaked overnight in boiling water in a thermos bottle for cool winter mornings. To enhance digestibility of raw grains, soak in goat's whey or 1 Tbs. of goat's yogurt added to the soaking water for one person.

We would like to apologize for any delays you may have had in getting in touch with us by phone. We are going through a change in staff and will be hiring more manpower or rather, woman power. Our centre has been growing and getting busier and we are doing our best to respond to the demands and to serve you better.

We hope that you continue to enjoy our newsletter. Please feel free to forward our newsletter on to family and friends. They are welcome to subscribe and can request our newsletters at www.fpcihh.com.

Steve Cagalj, Registered Massage Therapist
Raffaele Filice MD, Integrative Medicine Consultant and Healer
Aerin Greinadus, Chiropractor
Esther Konigsberg MD, Integrative Family Physician
Cynthia Love, Registered Nutritional Consulting Practitioner
Tracy Malone, Naturopathic Doctor
Hugo Ramiro, Chinese Medicine Practitioner
Conrad Sichler MD, Integrative Family Physician
Maralyn Wilson, Psychotherapist and Reiki Practitioner