OCTOBER 2016

N E W S L E T T E R

Wow, October already! I know we always say ‘time flies’, but when you are busy living life, it does seem like it all goes by

amazingly fast, doesn’t it? This is why I like to throw in the reminder to not just get through your life, but get from your life.

This simply means stopping to take stock of where you are on your own personal journey and plan for future achievements.

Even if we cannot always predict the future, it is better to have a plan than no plan at all.

Welcome to another TCHPP newsletter, created to educate, inspire and keep you abreast of all the changes going on around

the clinic, as well as help you on your journey to achieve optimal health, peak performance and pursue what brings you most

joy. In this edition, we start with our ‘Supplement of the Month’ feature written by our naturopath, Dr. Jo-Anne Mina, about

the differences between folic acid and folate and how this affects your health. Next, holistic nutrition student, Mary Ann

Marsala, gives us a great article about our immune system, how it works, and how we can strengthen it through the use of

nutrient dense foods before the dreaded cold and flu season is upon us. This month, Registered Massage Therapist and

Integrated Peak Performance Consultant, Tamara Vaughan, gives us the third and final installment on the healing process,

covering the repair phase. Finally, Sarah J gives us some key questions to ask ourselves regarding change, as roadblocks here

can lead us to miss out on being fully present in our lives, leave us feeling insecure, and keep us from opportunities and

potential future growth.

As you may have noticed, we are always growing and changing, and to that point, we have added some new members to our

team: Laura Bietola, Registered Massage Therapist, and Alx Petrogiani, yoga and meditation practitioner, guide and teacher.

These two bring great value to an already amazing team of professionals. As always, I remind you to check out the Highlights

section to find out how else we can help you on your health and wellness journey by giving you information about upcoming

workshops and events.

Until next time; be relentless in your pursuit of personal greatness: mind, body and soul.

Supplement of the Month

WHAT IS IT?

Folic acid and folate are members of

the B Vitamins (B9) that are

essential for the development of

unborn babies and their spinal

cords. Folic acid, the synthetic form

of B9, is a household name as it has

been popular for decades with

pregnant women and has been

fortified in many foods to ensure

adequate intake. Folate, the natural

form of B9 also known as 5-MTHF

or tetrahydrofolate, is primarily

found in dark leafy greens which is

key for cellular growth and DNA

formation.

WHY DO WE NEED IT? Folate is

essential for so many chemical processes

in the body. Aside from being needed in

cellular growth and DNA formation,

deficiencies in folate can result in

increased risk of heart disease and stroke,

cancer and cognitive impairments.

HOW DO WE GET IT? Folic acid is

mainly found in fortified foods such as

pastas, grains, cereals, and flour. Because

folate is the natural form of vitamin B9, it

can be found in many foods such as calf

and chicken liver, dark leafy greens,

romaine lettuce, spinach, asparagus, turnip

greens, mustard greens, parsley, collard

greens, broccoli, cauliflower, beets,

avocados and lentils.

WHAT IS THE IMPORTANT

DIFFERENCE BETWEEN

FOLIC ACID AND FOLATE?

FOLIC ACID VS FOLATE

WHAT’S THE DIFFERENCE?

Dr. Jo-Anne Mina | naturopathic doctor

The liver can only partially

metabolize folic acid because it is

synthetic and the liver only carries

a small amount of the enzyme

required to break down folic acid

into its active, harmless form

(folate). Non-metabolized folic

acid can build up in the body and

has been associated with neural

tube defects, cancers and

neurological disorders. This

demonstrates the importance in

consuming natural forms of

vitamin B9 through food sources

and through proper forms of the

B9 (folate).

When searching for an optimal

folate or prenatal supplement, be

sure to look for forms such as

folate, 5-MTHF or

tetrahydrofolate. If you’re

looking to address any nutrient

deficiencies or see which

supplements are right for you,

then book your free 20-minute

consultation to get you started on

your journey to optimal health!

It Starts With Nutrient Density

Our bodies work hard to protect us, so it is time we return the favour.

At TCHPP, we firmly believe in a nutrient dense diet; this includes foods loaded in nutrients and lower in calories. When you are grocery shopping, look

for foods that contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats – most of these will help build a superior immune system.

Let’s get specific with nutrients.

Antioxidants

These are definitely nutrients worth adding in larger amounts to help fight off infection. Most invaders produce dangerous oxidizing chemicals in the body

known as free radicals, which damage healthy cells. Antioxidants, such as vitamin A, C, E, and our very own glutathione work to disarm free radicals and

weaken harmful invaders.

Vitamin A (retinol and beta carotene)

Vitamin A is an antioxidant, immune system booster and prevents against many forms of cancer; it’s also great for night vision. The best food sources of

vitamin A are beef and veal liver, carrots, sweet potato, squash and pumpkin, tomatoes, cabbage and melon.

The difference between the two defence

systems is that the innate system (aka ‘non-

specific defence system’) responds instantly

to protect our bodies from foreign

substances (also known as antigens). The

adaptive system (aka ‘specific defence

system’) bases attacks against particular

foreign substances through the production of

antibodies. Overall, the purpose of the

immune system is to identify the body’s

enemies and destroy them.

Understanding Immunity

The strength of our immune system can be

evaluated in a number of ways. In most

cases, the immune system does a great job of

keeping us healthy by preventing infections.

When we are easily fatigued and experience

recurring symptoms of cold and flu, it is an

indication that we are lacking immune

power, allowing for aggressive pathogens to

thrive. Especially now, with the cold and

flu season upon us, it is important that we

do not encourage the proliferation of

pathogens. Instead, it makes sense to

discourage illness by strengthening our

bodies through adequate nutrition, sleep and

relaxation, and exercise.

It is also important to mention that sometimes

the body’s immune system attacks and destroys

our healthy body tissue by mistake; this is called

an ‘autoimmune disorder’. We know that our

white blood cells help protect us against harmful

substances (antigens) and that the antibodies,

produced by the immune system, destroy

antigens. In the case of an autoimmune disorder,

your immune system cannot distinguish between

healthy tissue and harmful substances, and as a

result, normal body tissue is destroyed. While it

is difficult to pinpoint the exact cause of

autoimmunity it is important to note its

existence and understand that diet and lifestyle

play a critical role in its management. There are

many types of autoimmune disorders such as

celiac disease, rheumatoid arthritis, graves

disease, Hashimoto’s thyroiditis and multiple

sclerosis to name a few.

We are continuously surrounded by

pathogens - the unfriendly bacteria,

viruses and fungi that crowd our skin

and invade our inner passageways.

Most of the time, they do not adversely

affect us; we ward off, neutralize or

lessen their effects thanks to our innate

and adaptive defence systems. These

two forces combine to form our

immune system.

Conventional Wisdom VS Natural Health

There is a difference between conventional

medicine and natural health when it comes to

immunity. What’s the difference? Let’s use the

cold and flu as an example.

The conventional approach, or your visit to the

doctor, would be to reduce the cold and flu

experience by use of a synthetic drug or vaccine;

this does not look at an individual’s current

immune condition. The natural health approach

requires more thought, observation and education

on your end. In a sense, matters of healthcare are

placed into your own hands; and in the case of

cold and flu, its prevention would start with you.

How can this be done? By utilizing specific

nutrients, primarily through food, to supply and

the demands of our body. This is a simple,

therapeutic and cost-effective way of preventing

illness. When you realize that our immune system

already does a great job protecting us, it makes a

lot of sense to strengthen it. Proper immune

function and its durability greatly depend on your

intake of amino acids, fatty acids, vitamins and

minerals; all of which come from clean, nutrient

dense protein, carbohydrate and fat sources. To

counter any deficiencies, it is important to

consider these top nutrients for prevention and

protection.

A Stronger Immune System, a

Stronger YOU

Strengthen your Immunity with Food

Based Nutrients

Mary Ann Marsala | holistic nutrition student

Vitamin C (ascorbic acid)

Vitamin C, a legendary antioxidant, can detoxify the body and strengthen

immunity, which wards off infection. Vitamin C also protects against cancer

and heart disease. The best food sources of vitamin C are peppers, broccoli,

oranges, lemons, limes and tomatoes.

Vitamin E

Vitamin E is not only great for the skin, it’s an antioxidant, prevents blood clots

and improves wound healing and fertility. The best food sources of vitamin E

are raw sunflower seeds, sesame seeds, peanuts, wheat germ, tuna, salmon and

sardines.

Glutathione – “the mother of all antioxidants”

Glutathione at high level scan protect us from the damages of oxidative stress

and allow our immune system to function at its very best. It is found in every

cell of our body, with its highest concentration in the liver. In fact, according to

Dr. Zoltan P. Rona, MD, MSc, “if there is any disease of any kind in the body,

the existence of glutathione deficiency can be proven.”

Glutathione prevents aging, asthma, arthritis, cancer, autoimmune disease, heart

disease and diabetes to name a few. Glutathione is also “critical for the immune

system and to control chronic inflammation that could lead to cellular, tissue

and organ damage...it also regulates the immune system to fight infections and

cancer”. The best food sources to increase glutathione levels are cruciferous

vegetables such as broccoli, kale, collard greens and cabbage, and sulphur

containing foods such as garlic, onions, parsley and eggs.

Zinc

Zinc is an important mineral that helps the immune system by fighting infections and speeding up healing. The best food

sources of zinc are oysters, lamb, pecans, Brazil nuts, wheat germ and ginger root.

Selenium

Selenium is another important mineral that has antioxidant properties to help protect us against free radicals and

carcinogens. It also reduces inflammation and stimulates the immune system to ward off infection. The best food sources

of selenium are tuna, oysters, chicken, molasses and mushrooms.

Strength through Herbs

Finally, there are many herbs that can be used to strengthen our immune system-whether it be deep immune activation or

surface immune activation. So what is the difference between the two? Deep immune activating herbs have an effect on

the cellular foundations of the human immune response. These are called immune-modulators and examples include

astragalus root or medicinal mushrooms like shiitake mushrooms. Surface immune activation addresses the need to resist

pathogenic microorganisms and examples include anti-microbial herbs like Echinacea or garlic.

Throughout history, herbalists and folk healers have used garlic to treat many diseases. Louise Pasteur, a 19th century

French chemist, was the first to demonstrate garlic’s antiseptic properties. Since then, many studies have confirmed that

garlic can be effective against bacteria, fungi, viruses and parasites. Garlic is now commonly used to help prevent colds,

flu and other infectious diseases.

Garlic is most effective when consumed raw, either crushed, diced or finely chopped. When it is handled in such a way,

the garlic becomes ‘disturbed’, which causes it to produce Allicin - the most powerful medicinal compound derived from

garlic. Allicin exhibits antibacterial, antifungal and antiviral properties. When you cook with garlic, it speeds up the

degradation of Allicin, eliminating all its benefits. For best results, crush a little raw garlic and combine with your cooked

food shortly before consumption.

For further information

about nutrition and

supplementation, book your

FREE 20 minute

consultation or initial

assessment with Mary Ann

today!!

INJURY & THE HEALING PROCESS

THE REMODELLING STAGE

Tamara Vaughan| registered massage

therapist

integrated peak performance

consultant

This month, registered massage therapist and Integrated Peak Performance Consultant, Tamara Vaughan, talks about the

final stage in the healing process - the remodelling stage.

The remodelling stage begins around day 14, and can last up to 90 days following the injury. At this point, pain has usually

subsided, but there is generally still tightness in the surrounding soft tissue, so it is important to address this to prevent any

further damage and compensations that could contribute to development of chronic injury in the future.

During the remodelling stage, the body completes the reorganization of scar tissue and the formation of collagen. This is

where scar tissue becomes fully formed or ‘matured’. This process is influenced greatly by external factors such as

movement and exercise. These external factors are the reason why two different ankle sprains might look and feel

completely different by this stage of healing.

At this point in the healing process, scar tissue has bridged the gap between the two damaged parts of tissue and then

begins to shrink due to its contractile nature. The newly formed scar will almost always have less collagen than it did

compared to its pre-injured state, will have fewer blood vessels and will have more disorganized fibres. As a result of the

properties of scar tissue, the injured area will be left slightly weaker than normal uninjured soft tissue.

The type of treatment received during the remodelling stage of an injury focuses on functional rehabilitation and

movement (much like stage 1 and 2). At this point, treatment is aimed at the body as a whole - strengthening exercises,

manual therapy to break down very adhesive scar tissue and manual therapy to address structural deviations are

incorporated to ensure optimal function post injury. By addressing the body as a whole, compensations that have

developed as a result of the injury can be addressed, preventing any further compensations, structural deviations, and

postural dysfunctions from developing.

TCHPP Welcomes one of our Newest Team Members…

LAURA BIETOLA

Laura is a recent graduate from the Canadian College of Massage and

Hydrotherapy. Laura was a member of the Canadian Mountain Bike

national team from 2009-2014 in the junior and under 23

categories. Being an athlete herself, she has learned to appreciate and

understand the importance of proper recovery and self-maintenance. As

a cyclist, Laura frequently received manual therapy treatment and now

wants to give this service back to other athletes and patients. Laura has a

passion for learning, loves being challenged physically and mentally,

and is excited to bring her new skills, high energy and athletic dedication

to TCHPP.

Does the thought of change make you feel excited or terrified? Is change difficult or do you seem to adjust to the tides of change with ease? Are you wanting to make changes, but are not quite sure about how and when to get started?

It fascinates me that at one point in my life I believed I hated change, and the thought of change actually made me feel anxious

inside. These days, I embrace change and I am able to get excited about the opportunities that change can bring into my life. Life is

forever changing, and that is one thing that will always stay the same! That alone can be scary. When life is constantly shifting and

changing and you are choosing to resist those changes, you put yourself at risk of feeling insecure and fearful. An inability to adapt

can also cause you to get lost in the past, affecting your ability to live in the present. The thought of dwelling on the past and losing

time in the present moment can actually make change seem inviting!

Key questions to ponder when it comes to your beliefs about change:

1. What is the main fear that comes to mind when entertaining the thought of making adjustments within your life?

2. Are your beliefs about change your own or have they been inherited through family, cultural beliefs, society or from a past

experience in which change seemed like it did not work in your favour?

3. Have there been fears regarding the changes you are considering that have caused you to feel insecure and indecisive?

4. Do you have a fear of failure or are you fearful of your own success?

5. Do you believe that the resources you need in order to successfully initiate change are not currently available to you?

6. Do you have a clear vision as to what it is you want that differs from what you are currently experiencing in your life?

Change is totally possible and it doesn't have to be a super stressful experience - especially when you have a strong desire, an action

plan, and a support system behind you. These elements will help you face change with confidence and excitement about the

possibilities that change can bring.

Get on and stay on your own Journey to Personal Greatness with the support of our Integrated Peak Performance Coaching

team here at TCHPP. Our Journey to Personal Greatness Program & Integrated Peak Performance Coaching services specialize in

and offer optional packages in Peak Performance health & wellness, sports, and business. Find out more regarding our programs and

services on our website tchpp.com or call to speak with a member of our reception team to find out more.

Book your free 20 minute consultation today to explore the possibilities that lay before you!

Sarah J Palumbo

integrated peak performance consultant

peak performance coach

speaker

energy & brain repatterning practitioner

reiki therapist

ARE YOU

AFRAID OF

CHANGE?

TCHPP Welcomes one of our Newest Team Members…

ALX PETROGIANI

Alx Petrogiani, is a teacher of consciousness, martial arts master and certified extended

registered yoga teacher 200 & RYT 500 with the Yoga Alliance. He has studied and

taught extensively with various masters and traditions throughout Canada, India and

Peru over the last eight years. As a lead instructor for a registered yoga school (RYS),

he facilitates an innovate curriculum for yoga teacher trainings. Uniquely gifted in

gifting others the resources for experiencing their own source, he specializes in many

traditional forms including: hatha, jnana, meditation, yin, akhanda, and classical

kundalini. Presently, he is editing a compendium of consciousness teachings, “Songs of

Non-Separation”, with his teacher Jeff Bien, weaving spiritual exegesis into the practice

of spiritus itself.

As you know, meditation is about authenticity. The practice of meditation has been

gifted to us here at TCHPP so beautifully as it was for thousands of years to aid in the

spiritual development of humans beings throughout all cultures. I invite you to attend

our meditation program to maintain the healing energy benefits in-between treatments.

STAY TUNED FOR MORE INFORMATION

ABOUT OUR REVAMPED MEDITATION

PROGRAM STARTING IN OCTOBER

JOURNEY TO PERSONAL GREATNESS: MIND, BODY & SOUL

Are you on the road to mediocrity, or are you on track

to personal greatness? To guide your search for your

personal power, Alvin Brown partners with you along

the journey. He provides a blueprint for the path to life

balance and self-mastery in Journey to Personal

Greatness. By learning how to integrate mind, body,

and soul, you will discover that you have the energy

and power to make ''whatever you affect that much

better when you leave.'' Health, family, career-you can

have them all. Journey to Personal Greatness will teach

you how to balance the six life essences: mental,

emotional, physical, chemical, material, and spiritual.

In practical and simple steps, Brown leads you through

the process to achieve and maintain peace and balance.

Leave behind the fast-paced treadmill of life, and step

onto the track of life change. Lose the mediocrity

mindset, and find personal greatness.

Connect with us…

Highlights

TCHPP has ongoing programs that have been

designed to keep you moving towards your full

potential...

Journey to Personal Greatness: mind, body

& soul and Journal to Personal Greatness

are both available for purchase at TCHPP.

Books and journals are $20.00 eachor both

for $35.00 (including HST).

tchpp.com

journeytopersonalgreatness.com

Be sure to check out TCHPP’s YouTube Channel for insights

from our very own Alvin Brown