dr stephanie

The Lingo

If you're new to dr.stephanie.ca or this blog, or you a new patient in my office, you might want to take a quick browse through lingo I often use.  Its simple, fun, and easy to understand.

"Crunchy Crunch"

Usually the sound that injured muscle tissue makes.  When muscles get tight, achy, and miserable, they form knots and scar tissue that pile on top of each other like a football tackle. 

With the Dr. Stephanie Method, crunchy crunchies go away with treatment, and you are left with healthy, lean, long muscles. 

"Uncooked Spaghetti"

Another way of referring to healthy muscle fibers.  Healthy muscles are like uncooked spaghetti.  They all line up neatly, in rows, and all face the same direction.

"Cooked Spaghetti"

Unhealthy muscle fibers.  When muscle tissue gets annoyed, it folds in on itself, and causes other muscle fibers (spaghetti) to get annoyed too.  The result is tissue that is not neat, does not line up sequentially, and is rather messy, and going every which way.

"Snap, Crackle, Pop"

This is sound that a happy spine can make after getting adjusted.  Similar to the noise when you open up a pop can, the "snap", "crackle" or "popping" noise is gas being released from the joint so that it can move easier.

"Spinal Boo Boo"

When a part of the spine is not moving properly, feels tender to the touch, or it is not as bouncy as it should be.  Doctors will refer to this often as a 'subluxation', 'facet joint irritations/syndrome', or 'zygapophyseal irritation/syndrome', 'misalignment', etc.  Spinal boo boo covers all of these terms well enough, and kids can understand too. ;)

"Bouncy Back" or "Bouncy Spine"

A healthy spine should feel a bit like a trampoline.  Springy, and able to resist natural forces (ok maybe not a group of toddlers, but *normal* natural forces) of everyday life.

Un-springy, un-bouncy spines are tough, rigid, and inflexible.  This is a no-no.  Your spine should feel bouncy when I evaluate it, and able to resist some gentle pressure without any pain or discomfort.

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Be Healthy.

Dr. S

xo

Shoe Week Fall/Winter 2009/2010

Ah, so fall has really arrived.  After months of speculating that September and October will be the new July, Mother Nature has decided against it and has rewarded us with crisp cool fall mornings, and the potential to dawn our fall wardrobe.

Personally, fall is my favorite season of the year.  The humidity of summer is replaced with crispness, and the occasionally smell of wood burning, and cinnamon. 

This season, I found retailers took exceptionally long to get all their fall shoes out on the shelves.  Over the past few weeks I have visited BCBG, Aldo, Nine West, Browns, and my favorite online shoe e-tailer Saks.  If not just to buy, but to drool over.

I have a range of fall and winter boots I will be pouring over -over the knee boots, work heels, and heels for a night on the town.  I have looked for shoes that have a good balance of the following:

• Style (this is of extreme importance.  We can all wear orthopedic, supportive shoes. But who wants to? )
• Functionality (whether or not this would work for a gal who is on her feet every day or an office worker)
• Comfort (mechanics of how the foot works in the shoe)

I welcome your thoughts and feedback on the selection, and if you have other shoes you would like me to look at, please comment or email me.

Dr. S

My F(abs)ulous Science Project: The Snacks

Oh, you didn't think I forgot about this series did you?  Shoe Week diverted my attention temporarily, but now, its back to The F(abs)ulous Science Project Series.

Whether you are on a specific diet to trim down, for...oh I don't know, maybe...a stagette party on July 16, let's say...off the top my head here...a place like Vegas, for...a friend who may (or may not…since this is totally a random thought) be named Kellie...OR you are just looking for healthy alternatives to snacks, read on.

I know its been said before...but you need to snack.  It is absolutely your obligation, your duty to snack.  We want to snack intelligently and fabulous.  Here’s how:

There are 2 Main Snacking Rules to Follow

1.We should be eating every 3-4 hours. 

So you should have 2 good snacks through the day. So your eating pattern should look something like this:

Breakfast    7am
Snack 1    10am   
Lunch        1pm
Snack 2    4pm
Dinner        7pm

This is the intelligent part.  As we keep adding food to our bodies, our highly intelligent system reads this as : Yay! Food a-plenty! Burn off excess energy stores!

When we don't eat - the body shackles down as if all the crops and rivers have dried up, basically holds onto fat like you would not believe.   It is pretty much impossible to starve yourself and lose fat simultaneously. We want to avoid at all costs becoming the skinny-fat body type.

2. Snacks should be sufficient enough to hold us over until out next meal.

This means it is both satisfying in terms of calories, but is also delicious.  This is the fabulous part. For moderately active women, this should run somewhere in the 200-300 calorie range.

Here is the F(abs)ulous list (with vegetarian and vegan options) for healthy snacking:

1. Green Apple with 1 Tbsp Peanut Butter/Almond Butter/Any kind of Nut Butter

    Look for no sugar added, organic nut-butter.

You can also make your favorite nut butter yourself.  All you need is a food processor!

Step 1:        4 cups shelled, roasted nuts.
Step 2:        Put in Food Processor. Blend.

I kid you not.  That’s it.

In 5 minutes, you will have wonderfully smooth texture.  You can add in chopped nuts to the mixture if you like a crunchy texture.

2. 10-15 almonds + 10-15 Raisins/Dried Fruit

It is always smart to pair a simple carbohydrate (the raisins) with a fat/protein combo (almonds). This will slow the rate at which the simple carb (raisin) would otherwise travel through your system, and make you hungry again sooner. 

A general rule of thumb: the nut/fruit mixture should fit in the palms of your hand, so if you prefer walnuts, it can be 5-10 walnut halves, or conversely, 20-25 pistachios.

3. Tomatoes with Rosemary Salt

mmm...I remember when I was young sprinkling a bit of salt on a fresh summer tomato and CHOMP! Biting into a little piece of heaven. 

Kosher sea salt is mixed with some dried rosemary leaves.  Not too much salt.  Just an ever-so-light sprinkle to bring out the natural tomato flavour.

Tomatoes are mainly water, but eating things that have a high water content will also fill you up and keep you satisfied until your next meal.

4. Hummus

  Both hummus and it's eggplant cousin (Babaganoush) are fantastic snacks.  We have to be mindful that, depending on how its prepared, it can be extremely high in fat and salt.  Here is a low(er) fat version of my favorite spread:

Step 1:    Can of organic, low sodium garbanzo beans (I personally love the brand Eden Organic). Wash and dry throughly.

Step 2:        Peel 2 cloves (or to taste) of garlic

Step 3:        1/4 cup lemon juice and 1 tbsp olive oil

Step 4:        Blend until creamy. If more creaminess is desired add water.

You can also get experiemntal with your hummus and add in things like roasted red peppers, oregano, thyme, mint, basil.  Just about any herb will go here.  Since the food processor is doing all the work - you might as well, right? 

6. Babaganoush

Literally: Broil. Cool. Blend. Eat.

Step 1:    Cut the Eggplant in half and pierce the skin with a fork all over.  Broil @ 400F for 30 minutes.

Step 2:    Allow to cool (about another 30 minutes). 

Step 3:    Put in the Food Processor with some optional garlic cloves, and blend until desired consistency. 

It really does not get much simpler than that!!

Have with some whole grain crackers, or veg.  My personal favorites dipping mediums are celery and red peppers.

7. Ricotta Cheese with Vanilla extract and Cinnamon

This is my evening snack if I am craving something a little sweet.  Vanilla Extract gives the impression of being sweet without being sugary sweet.  Cinnamon is nutty, and warming, and almost confusingly sweet.

You can use ricotta cheese if you are not vegan.  If you prefer to stay away from dairy – you can make a ‘vicotta’ by pureeing silken tofu. 

8. All Bran Bran Buds with 1 cup Unsweetened Almond Milk
    Fibre = Filling, Satifying, and Great for Digestion.

9. Edamame

This one was also mentioned on my mini facebook poll.  I totally agree with you, Eva.  This is a great source of soy protein, as well as being a good source of Vitamin A, and Calcium.

10. Protein Shakes from non-why sources.

My 2 favorites here are Vega by Sequel Naturals and Ultra Protein Plus by Douglas Labs.

My absolute favorite protein shake: Scoop of protein, scoop of greens blend, tsp of flax or hemp oil, Unsweetened Almond Milk, 1/2 Banana and a Shot (or Two) of Espresso.   I am telling you, it is heaven in a blender. 

A couple of other great suggestions from my mini-poll on facebook:

1. Wasabi Peas + Raw Almonds  (by Aileen)

2. Shrimp Chips  (by Eva)

3. Veggies with Guacamole (by Eva)

What are your favorite, healthy snacks?  Post them in the comment section below!

Be Healthy.

Dr.S

xo

My f(abs)ulous Science Project : The Diet Rules

Welcome to Part 2 of my f(abs)ulous Science Project Series.  Deadline : July 16th, 2009. Eeek!

The diet is the biggie. 

One of the single most important areas to change the appearance of your abs – you literally are (and show) what you eat.  These are my 4 Rules for making it happen.  I won't bore you with all the science behind it - just know it works!

 Rule 1:  EAT

Eat 5 Meals. Every 3 Hours.

The rhythm should look something this (assuming you get up at 7am) :

Breakfast - 7.30am
Snack 1 - 10.30am
Lunch - 1.30pm
Snack - 4.30pm
Dinner - 7.30pm

Snacks should be around 150-250 calories.  They should have a little protein, a little fat, and a few carbs.  My all time favorite snack: a scoop of organic, crunchy peanut butter, over a green apple. 

Main meals should be larger - some where between 300-500 cals for a woman.  If you look at your plate, most of it should be vegetables. 

The old-skool rule of protein portion size: it should be about the size of the palm of your hand.  Your stomach is also approximately the size of your fist - so keep that in mind for your overall portion sizes!

Look out for My f(abs)ulous Science Project: The Recipes later this week for super simple recipes, most taking under 25 minutes to make.

Rule 2: Water, Water Everywhere

I have to admit – I am one of those people who *hates* drinking water.  Like. Hates. 

I have hoped (dreamed, prayed, asked the universe, wished on my eyelashes, asked Santa) for some kind of pill or supplement that you could take that would magically give you your daily water requirement…but *big, dramatic sigh* it doesn’t exist.

So, I deal with my water issues intake by adding different flavors to all the water I drink. 

That’s right. All the water I drink. 

Lemons, cucumbers, and limes…oh my! These are perfect for making water more palatable. Zesting the lemons and limes also will give you the essential oils from the peel that are good for your liver and make your skin glow.  Who isn’t vain enough to love that?!

In another effort to avoid drinking mind-numbing, boring water, I make tea.  Herbal, decaf tea. I either drink it warm or put ice cubes in it and drink cold through the day. Sweeten with a little Stevia or organic honey and you are good to go!

Dr. Melissa Hershberg, author of The Hershberg Diet (who also happens to be a good friend of mine) recommends that, in addition to drinking water, that you eat water as well:

"Foods like green veggies, fruits, broth-based soups, and lean proteins like egg whites and white fish are the absolute best for weight loss.  They provide the most volume and mass for the fewest number of calories.  When these high-water foods make up the bulk of your diet, you can afford to indulge in other delicious items and get away with it!"

I love this idea of eating your water .  Filling up on veggies is not only uber nutritious, but you will feel full longer, and get all your water in the process too.

Bottom line here is drinking (and eating) your water = flat, toned abs.

Rule 3:  Organic Sweeteners and Spice (and all things nice)

Let’s be honest.  Eating clean and healthy can be bland, boring, and honestly just painful.

To avoid stabbing my eyes out with a fork while I am following this diet, it *has* to have lots-o-taste.  Almost every single dish I eat has some random combination of the following herbs and spices:

Oregano
Herbs de Provence
Red Pepper Flakes
Fennel Seeds
Parsley
Lavender
Sweet Paprika
Sesame Seeds
Tumeric
Mustard Seeds
Black or White Pepper
Cinnamon
Cayenne Pepper
Hemp Seeds
Cumin
Basil
Thyme

These add tons of flavor and zilch on calories. There is really no formula to it – a little dash of this, a sprinkle of that, people think you are a chef and food is fun again.  Play around with different combinations (my fave is a little red pepper flakes with herbs de provence and mustard seeds) and your taste buds will thank you.

Rule 3: Nix & Modify

So. This is a series on abs.  The recommendations here are for getting the gorge abs we want for summer…known around some parts of Toronto as Kell’s stag party! 

1. Nix

Sugar

Sugar is literally the worst thing ever created. Period. Done. End of discussion. 

Your pancreas, liver, and gall bladder freak the eff out to deal with it.  Your body basically just gives up and stores the sugar as fat – usually around your stomach.

HAIIIL NO.

For sweetness, add Stevia, cinnamon, agave, or peppermint-tea flavored water to whatever you are drinking or baking.

Dairy

Dairy, whether low fat or not, creates a ton of mucous in your intestines. This puffs out the stomach (again, flat abs = not happening), hinders absorption of nutrition from other foods, and, is it me - or is it just weird that we are drinking another species' milk?! 

Almond, Rice, Hemp, or Soy bevvies are all better alternatives.

Meat

Meat literally has to rot in your stomach in order to be digested.  Yummy & Tasty = yes.  Flat, Stag-Party Abs = no.

Salt

Take out the salt. Put in your new-found love for herbs and spices (see above). Abs (heart, liver, kidneys, and well, basically your whole life) = happy.

Blame it on the a-a-a-a-a-alcohol

Honestly? I love wine and sake too much to cut it out completely. 

A glass of wine with dinner is ok, people. The French do it. The Italians do it. The Spanish do it. So can Canadians. Ya?

A glass of red will run you anywhere from 75-105 cals for a 4oz glass, 6 oz is about 125 cals, and a full glass (8 oz) is about 150-200 cals.  You can see how it adds up quickly - but one glass - *totally* doable.

Also, drink things that are less syrupy and fruity (meaning less sugar, ab fat, and by far the worst hangovers). 

Sake and vodka are both low-ish calorie alcohol choices. Mix the vodka with soda water, club soda and a lime. 

 

2. Modify

Some Veggies.

I hate to have hate-on for veg – but some (broccoli, cauliflower, beans) are like, totally impossible to digest if they are in raw form.  Steam your veg.  We are talking only 5-10 minutes of steaming! Easy.

How You Cook

Baked,Broiled, and Roasted trumps Frying and Sauteeing. Always.  Sauteeing is just a posh word for frying.  Same concept (butter, oil, lard in the pan)- sneakier language.

Using the herbs, spices, and sweetners we discussed above on your food for baking and broiling and roasting will really help bring out the natural flavors of the food you cook, rather than hiding it under gobs of oil and butter.

Finally, instead of putting oil or butter in the pan, try water, or a 2 second spray of a non-stick spray. Marinate your proteins in orange juice, lemon juice, or lime juice. Fish will literally "cook" in the citrus acids.  The Spanish call it ceviche.  I call it delicious.

Rule 4: Cheat

Treat yourself to a cheat meal once a week and eat whatever you want.  Whatever you are craving lap it up and reward yourself for a good week of eating!

My personal favorite cheat meal is Saturday or Sunday breakfast.  I wake up late, I make a huge cappucino, and will make anything from pancakes with syrup to eggs benny.  I read my online newpapers and life is good. 

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Check out My F(abs)ulous Science Project: The Recipes later this week!

Dr. S
xo

My f(abs)ulous Science Project

We all want them. They are everywhere: from late night programming to your trainer’s promises to your vision board.

Flat, toned abs.

Doesn’t it always seem like you are chasing the idea of it,though, rather than actually realizing it?

Last year, I competed in a fitness competition when I lived in New York City. I worked my *abs* off to make sure I was eating right, exercising right, and supplementing to create beautiful, non-bulky, feminine abs.

It wasn’t as easy as some late night programs would suggest. There are no drop-3-dress-sizes-in-10-days quickies without stressing the heck out of your liver, impairing your immune function, and shocking your whole body in the process.

But beautiful abs can be achieved. It takes consistency. It takes hard work. It takes patience with yourself, and it takes a *wee* bit of planning. That’s about it. Really and truly.

I am posting this series of articles for three key reasons:

First – there are a few main f(abs)ulous subject areas that are integral to creating the abs that you want: diet, exercise, nutrition & supplements. And…surprise(!) - those are the main topics in the f(abs)ulous series.

I want you to have the knowledge and the know-how so that you can get good at it, and get’er done. You already posses all the tools necessary to achieve the toned stomach you want – you just need a little guidance. Enter Dr. Stephanie.

Second, and luckily, abs are one of those muscle groups where you don’t really need a gym. So, I will be using my body weight, a yoga mat, and my desire. I will document everything I am doing so you can follow along too!

Third, I will pre-empt this by saying that I am very happy with my current fitness level and form. However, I want to show you that my method works– so I am using myself for this f(abs)ulous science project.

I don’t plan to get fitness competition lean, but currently I would be considered ‘off-season’. Getting to somewhere between 15-18% body fat would be a good target goal for my height, size, and body weight. Using only objective tools for measuring my progress, here is what I am going to be measuring changes in:

measurements
waist
hip

body fat
electrical impedance (basically an electric current that you run through the body that measures body fat)
(you can use calipers also, but there can be a higher degree of measurement error with it, depending on who is taking the measurements!)

strength: how many…?
full sit-ups in 1 minute
reverse crunches

endurance: how long…?
can I hold a front plank
can I hold a side plank

Ahhh...I like nothing more than to have a specific, measurable, ongoing challenge - I thrive on stuff like this!! So with this in mind I have decided that my target deadline is going to be July 16, 2009. Reason being is one of my very close friends is jetting down to Las Vegas for her stag that weekend, and it is *conveniently* 12 weeks away. So, perfect, right?

Look out for the first post: My f(abs)ulous Science Project: Diet Rules later this week

…aaannnnddd go!

Hi!!!!!!!!

Ahhhh the first post.  Nothing quite like it, right?  I have, let's see, oh, about a thousand different ideas and topics I want to just spring into - but first...the very important introduction...

This blog is going to be *the* go-to source for all things that are fabulous *and* related to your health.  Yes, the two worlds can and do co-exist!  I am going to make it possible.

I will be sharing with you topics like:

• how to live in your stilettos and not completely ruin your feet                                                       
• ways you can have great posture and have your over-sized slouchy day bags too                     
• fabulous recipes packed with super-foods for entertaining                                                            
• what are the chairs for your supporting your spine that are also architecturally stunning 

It is fashion & style meets health & fitness. It is going to be fabulous.

You can live a fulfilling, healthy and balanced life without having to be a health nazi about it.  In fact, this blog is going to help make you look effortlessly healthy, balanced and together. 

You will never hear from me that you can't buy that pair of heels you have been lusting after.  You can (and must).

You might have to make a few modifications to make them work - but I will never tell you to wear frumpy shoes, that the only approved carrying device is a back pack, or if you eat bread you have failed your diet.

My specialty is in the details.  I have an extensive knowledge base from my training as a chiropractor, acupuncturist, and fitness competitor.  I have lived in big cities (New York, London, Toronto and Montreal to name a few) all my life and absolutely know and understand what women and men have to balance to live a full life.  I totally (totally) get it.

I think what sets me, and what I am trying to do here,apart from other approaches, is that I am a young, ambitious, career-driven, modern woman.  But... I also adore my heels, bags, friends, dinners, and wine. I live a super healthy life -in my stilettos, slouchy bags, and have carbohydrates on a regular basis. 

So can you.

Dr. Stephanie

xo