Newsletter Contact Us Phone: 613-732-3333 570 Nelson Street, Pembroke www.integratedhealthcentre.ca Clinic Hours Mon, Wed-Thurs: 8am-6pm Tues: 8am-7pm; Fri: 8am-2pm Retail Store Hours Mon, Wed-Fri: 8am-6pm Tues: 8am-7pm Sat: 10am-4pm Fitness Centre Hours Mon-Thurs: 6am-9pm Fri: 6am-8pm Sat: 9am-3pm Sun: 12pm-4pm IHC Staff Professionals Chiropractors and Acupuncturists Dr. Nik Bair-Patel Dr. Lindsay Heubner Dr. Shane Foy Occupational Therapist Rebecca Bair-Patel Laser Therapists Sherri O’Shaughnessy Brendan Neville Personal Training and The Teen How you can set your child on the right track today 1) Mental Health. Children need to be active in life in order to be calm and happy and relieve Why should teens stress that builds up over exercise? For the same the course of their day. reasons that adults do: to 2)Self-Esteem. Children become stronger, manage who participate in regular weight, have more energy, physical activity are known feel more confident and to be more confident in release stress. other areas of life. Once upon a time, there 3)Proper Technique. Watch For Ella, Our Mascot, When You Visit! was a belief that parents With proper supervision or should avoid starting their training, teens can prevent now have societal concerns of children or teenagers on a joint damage that can presents childhood obesity, inactivity, and later in life from using incorrect resistance-based fitness regime. the related health issues that However, new research is form or over usage. impact children today that were debunking that theory. 4) Muscle Development. never present in the past. Today, In the past children tended to Proper exercise provides the with a properly supervised be very physically active in their building blocks for muscle program, teens and even preeveryday life. They were doing memory, which will help later to teens can greatly benefit from chores on the farm, biking or establish the foundation for regular exercise. walking to school, carrying faster muscular development Exercise is part of a positive firewood, swimming more often, from activities. approach to supporting growth etc. No one consider this as The key message is this: as a in the proper ways: good inappropriate activity - it was parent, you can help put your nutrition, physical activity, part of being a kid. However, if child on the road to a healthy mental stimulation and healthy you see a teen lifting weights, lifestyle that will benefit them self-esteem. The benefit to there seems to be a concern for now and for their entire life. having children start a regular safety. Like many situations exercise program include: from the past, things change. We By: Freya Ames Personal Trainer Specialist Medical Exercise Trainer and Fitness Manager Sadie Barnett Personal Trainer Specialists Freya Ames Lindsay Gogolin Jessica Boudens Registered Massage and Graston Therapists Jennie Gogolin Amanda Myerscough Nutritionist & Health Coach Sherri Jorgensen Phone: 613-732-3333 www.integratedhealthcentre.ca 570 Nelson Street, Pembroke Starting in September! Ask us for details! Come To Kids Class An activity-filled workout for kids just in time for back to school! Hey parents - we have a drop-in program for you at the same time! www.integratedhealthcentre.ca Is Your Child Eating A SAD Diet? By: Sherri Jorgenson Nutritionist/Health Coach Fitness At Any Age By: Sadie Barnett Fitness Manager When you say the word “fitness,” many people think of it as a measure of the physical fitness and health of an individual. This way of thinking subtly suggests limits on what fitness truly means. Would you ever describe a two-year-old child as being “physically fit?” Probably not. Yet, they are. Fitness should be defined as being capable of doing physical activity that suits the lifestyle and age of the individual. This helps with illustrating that fitness is important at every age. Toddlers need to be physically capable of doing activities that help in proper musculoskeletal development. The best way to achieve fitness goals for any young child is through play and sport. As we age, our muscles experience Sarcopenia, the gradual erosion of lean muscle. This can lead to frailty and an increased risk of falls. According to Statistics Canada, falls account for more than 50% of all injuries to Canadians over the age of 65. If we refer back to our new perception of fitness, this would be geared more towards preventing disease and injuries common with that age. Fitness is important at every age and being physically active within the means of our age will always benefit us. So whether your workout centre is the sandbox or the golf course, keep moving, keep fit, and keep happy! The Standard American Diet (SAD) is high in processed foods including sugars, enriched breads and processed meats. This is also the diet of many Canadian children, contributing to a growing rate of Type 2 diabetes. A healthy diet comes from avoiding pre-packaged and processed foods. Snacks should consist primarily of fruits, vegetables, nuts, seeds and legumes. Keep it simple and fun for kids. Bright colours and fun food preparation can help turn healthy foods into fun snacks and meals. For picky children who won't eat fruits and vegetables, if you don't have an unhealthy alternative in your home, you can eliminate this problem. Keeping unhealthy food in the house makes it easily accessible and more likely to be consumed over the healthier alternatives. Find healthy foods your children like and make fun creatures and designs using that food as the emphasis. When grocery shopping, stay to the outside of the store where the produce, meat and dairy are located and avoid the aisles filled with high sugar snacks. Finally, statistics are showing that one in seven children are not eating breakfast. Balanced breakfasts help stabilize blood sugars, prevent adverse health effects as well as reduce cravings throughout the day. Remember to be a role model for your children and to instill healthy diet and lifestyle habits while they are young so they can grow up to reach their full health potential. We believe in the health of children. Children have the same frequency of headaches, neck pain and back pain as adults. In fact, many injuries we treat in adults stem from childhood. If you are a regular care patient with us, we offer your children (age 13 and under) complementary spinal checks and a 25% off regular visits. Phone: 613-732-3333 570 Nelson Street, Pembroke www.integratedhealthcentre.ca www.Facebook.com/ihcentre Healthy Feet For Children Smaller feet need support By: Audrey Hatfield Nutrition and Footwear Store Assistant Manager You might have heard that your health starts from your feet and works its way up. This is definitely true, and especially for children. Children's feet are not a smaller version of adult feet. A child's foot is composed mostly of cartilage that fully transforms into bones towards the end of their teenage years for girls, and early 20s for boys. Unlike adults, a child's foot is the largest at the toe instead of at the forefoot. Therefore, shoes should accommodate the distinct shape of their feet. One thing that is the same is that you should avoid buying inflexible and poorly shaped footwear for both adults and children, as they restrict the natural movement of the foot and can potentially disrupt proper development. This can lead to foot health issues such as bunions, hammertoes, spurs and ingrown toenails. Properly fitting tie-up shoes offer proper support and the space that children's feet need to develop. At Integrated Health Centre, we specialize in shoes that are good for you at every age. Our footwear options are both preventative and corrective in nature. We carry brands such as Keen, Birkenstock and New Balance in children's sizes, which are great options for the hot summer months. Footwear For Kids (and adults!)