How to Reduce Stress: 5 Ways to Manage Stress

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Work, kids, family obligations, relationships and social media take our time and energy on a daily basis. We are so busy with a to-do list that is so long that we can’t keep up. We also deal with high expectations set by others and even ourselves. It’s no wonder why we are stressed out and finding it harder and harder to cope.

Stress has a negative impact on our health, our bodies and our emotional well-being. Stress increases cortisol production in the body causing weight gain, a compromised immune system and food cravings.

Getting stress under control can help you find balance and improve your overall well-being. Here are 5 ways to reduce stress:

1)    Meditate: Whether you focus on a mantra, use a guided mediation app or simply practice deep breathing, meditation is very effective. To get started, sit in a quiet space, clear your mind and take some deep breaths to be in the present moment.

2)    Exercise: Do you only have 10 minutes? That’s okay, any amount of physical activity can lower cortisol and increase endorphins which is the happy hormone. Do some yoga, hop on your bike or go for a quick jaunt and you will feel better instantly.

3)    Turn off the tech: Constant notifications and mindless scrolling on phones or tablets takes time away from our goals and oftentimes leaves us feeling spread thin. Be mindful and purposeful in your actions by turning off your phone for even one hour a day to give yourself a break from your news feed.

4)    Listen to music: Did you know singing along to your fave song can reduce stress? Listening to music lowers cortisol levels and boosts your mood. Add a little dancing and you’ll be back in the groove in no time!

5)    Laugh it off: Have you heard of laugher therapy? It’s so effective because laughing causes a rush of endorphins to make you feel happier and automatically less stressed. Laughter can be shared and brings people together which ultimately makes us feel supported by others.

Don’t forget that regular Chiropractic treatments can help your nervous system function at its optimal levels to help you manage stress more efficiently. Book in with us to get your well-being in check!

What is the Webster Technique and How It Can Help your Pregnancy?

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Pregnancy is a miraculous, joyous time for many mothers-to- be. But it’s also a time of morning sickness, swollen ankles and achy muscles. There are big changes happening in your body as a baby grows, internal organs shift to make room and hormones spike, so it’s not a surprise that you can become imbalanced and experience spinal and pelvic misalignment. This misalignment can cause lower back pain and achy hips that can become more uncomfortable as the pregnancy progresses. Not only that, but pelvic misalignment can reduce the space within the pelvis  and restrict baby’s movement in the uterus leading to a tendency toward the breech position in the last trimester.

Fortunately, prenatal chiropractic care can give you some relief and can promote a healthy pregnancy and easier birth for you and your baby. The Webster Technique is a chiropractic technique which establishes balance in the pelvis and reduces stress to the uterus and supporting ligaments and muscles.* When the ligaments supporting the uterus are balanced and relaxed, the baby has more room and a greater chance of moving into the correct position for birth.*

During birth, babies who are in a breech or posterior position can cause concern and difficult labours for mothers oftentimes leading to back labour and sometimes C-Sections. “Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and, therefore, results in easier and safer deliveries for both the mother and the baby”.* Through chiropractic treatments, you can help your baby assume the best possible position and can help minimize the stress on the mother’s body.

Fostering optimal conditions for the baby and mother are the ultimate goal of prenatal chiropractic care so we invite you to book your consultation now to find out more.


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10 Ways to Sneak More Veggies and Nutrients into Your Child’s Diet

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If you’re dealing with a picky eater, meal times can be a constant battle. Many kids tend to gravitate toward pasta, bread or junk food, causing parents to worry that their children are not getting enough nutrients in their diet. Here are 10 sneaky tips to get your child to eat more veggies:

1)     Add minced cauliflower to rice. The veggie is almost invisible!

2)     Hide shredded spaghetti squash or zucchini in casseroles.

3)     Bake sweet treats with apple sauce instead of butter or oil and opt for carrot cake or chocolate zucchini cake when baking homemade goodies.

4)     Mix pumpkin puree in with pancake or waffle batter and top with fresh berries.

5)     Add tomatoes, spinach, bell peppers and/or mushrooms to an omelet or scrambled eggs for a savoury breakfast.

6)     Make eating veggies a game: Have crunch contests where the loudest crunch wins or design colourful veggie plates together with your child and then devour your creations.

7)     Add a little flavour…within reason! Adding a pinch of salt, dip or a healthy cheese sauce can get children accustomed to enjoying veggies.

8)     Add minced broccoli to mac and cheese or other fave pasta dishes.

9)     Smoothies: The perfect hiding spot for more greens!

10)  Roast kale, Brussel sprouts or sweet potatoes in the oven with olive oil, a pinch of salt and a sprinkle of parmesan cheese for instant, satisfying snacks.

While children should be encouraged to try new foods multiple times before deciding whether they like it or not, they shouldn’t be forced to clean their plate if they really don’t like a particular food as it might create a negative association with that food. The trick is to keep trying, re-introduce foods often and lead by example by eating a variety of healthy veggies and fruits.

Ask The Chiropractors

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What have you always wanted to ask your Chiropractor? We all know that Chiropractic care is an important part of a wellness program, but do you know how chiropractic care works? In this new series, Dr. Jassal and Dr. Kim are sharing some answers to your burning Chiropractic questions.

How is Torque Release Technique (TRT) different than other techniques?

It is different in that it is a tonal based chiropractic technique. The technique looks at the nervous system and the spinal cord like a guitar string – based on how much tension or tone there is. It alters not just one cell or one function, but how the whole body works. In torque release, we look at the spine as a whole unit to figure out exactly how the body as a whole can function better so that every part of the body has optimal function.

Why do most of the adjustments happen in the upper neck and tailbone?

The spinal cord is a suspender, physically anchored by ligaments at the top of the neck and scull, as well as the tailbone. Based on those attachment points, we have the most access to change the tone of the entire nervous system.

Why is the frequency of Chiropractic care so important?

It is like getting a ball moving when it is stuck in a rut. You have to push it for a period of time for the momentum to move forward. So with the high frequency of care at the start, we are helping the body to change more rapidly. We want to break patterns. The more rapid and more consistent you are at the start, the easier it is to maintain down the road.

Why is my neck curve so bad?

Forward head posture is such a significant part our lifestyle, which didn’t used to be the case 20, 30, 40 years ago. Sitting for a long period of time, driving, sitting on your iPad, text messaging, checking your phone, watching TV – this all have forward head posture. The biggest culprit is sitting at your computer desk all day long. People never used to sit at desks for 8-10 hours a day. That constant forward flexion of your head is what’s altering the neck curve and aggravating it, which in essence, negatively effects how the entire nervous system works.

Why do I have an upper back hump and can it be fixed?

The upper back hump is usually a second or third adaptation to a problem. It is usually forward head posture, loss of neck curve, and then comes the upper back hump. The upper back hump is there so you don’t go around looking at the ground all day long – so that your eyes can look up straight. It is usually an overdevelopment of muscles because of the weight of your head being too far forward. Most often we see that it can be fixed, as long as it hasn’t been there for a long enough period of time or there is arthritis in the spine.

Stay tuned for more answers to your questions! Send us a question anytime on any of our social media outlets.

How Yoga Can Create Wellness

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Yoga has the ability to be deeply and profoundly healing. It helps to relieve stress, detoxify the body, and strengthen us physically and mentally. With so much focus on breath, it helps keep you grounded – especially during hard times.

But there is more to yoga than you might think. We’ve got four surprising benefits to including regular yoga in your life to show you how yoga can create wellness.

  1. Improved immunity

The focus on breath helps our bodies move better and our blood circulate better. This helps improve organ function, thus improving our immunity. Yoga has also been proved to actually effect change in our genes, helping to boost our immunity. This starts while you’re still on the mat, so it doesn’t take long to see the benefits.

  1. Ease migraines

Research has shown that migraine sufferers have fewer and less painful migraines after only three months. Many yoga poses help to ease the muscles around your neck and realign any misalignments often caused by hunching over our computers and cellphones.

  1. Quality sleep

Likely related to its ability to reduce stress, yoga helps improve sleep quality within eight weeks of daily practice. A recent study also showed that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued.

  1. Fight food cravings

Creating breath awareness helps bring awareness of physical and emotional sensations associated with eating. Regular yoga practice strengthens the mind-body connection helping you tune into emotions involved with certain cravings. Yoga breathing exercises helps you slow down and make better choices when cravings strike.

Poses to Practice

Sun Salutation: great for circulation and toning.

Bridge Pose: calms the brain and the central nervous system.

Savasana: restores the body and focuses on breath.

Create a space for balance in your life and see for yourself how yoga can create wellness!

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Get to Know Dr. Jassal

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We are celebrating our 10 year anniversary this year, and thought it was time you meet the guy who opened the clinic way back when! Dr. Avtar Jassal opened Jassal Chiropractic in Vancouver to help people regain and experience optimal health. He has a passion for improving the lives of every patient he meets. Find out what makes Dr. Jassal tick, below!

Best part of your job?

Watching the change in a new parent when their child starts sleeping more, starts feeding better on the breast or when colic is reduced. Hearing how a patient’s life changes when they heal from a crisis or their health changes. Or seeing that lightbulb moment when I explain on how their nervous system has the capability to heal themselves from the inside out. Empowering them with the knowledge that they are far more capable of improving their own body functions than they were led to believe.

Biggest lesson Chiropractic has taught you?

The biggest takeaway for me is that every person, regardless of age or state of health, has the same ability to heal and self regulate.

Day off pastime:

I enjoy spending my days off drinking coffee at Revolver or Elysian and reading magazines like Fantastic Man or Monocle.

How do you take your coffee? 

I drink Cortados which is 2 oz espresso with the same amount of steamed milk.

Daily breakfast:

I like to keep breakfast simple yet nutritious so I go for a green juice.

Food philosophy in one sentence:

I believe that you should eat closest to the way your ancestors did –  for me that would be mostly vegetarian, so whole organic fruits, vegetables and healthy fats.

Daily supplements:

I don’t necessarily recommend daily supplements if you eat a well-balanced diet of organic whole foods.

Go-to juice or smoothie:

I like convenience so I always grab a cold pressed green juice from my favourite store.

What is your morning routine?

Stretch. Mediate. Listen to a podcast. I then take some time to plan the top priorities for the day. Of course, I shower, shave and get dressed but I also take time to pray and go through affirmations. I ensure to get hydrated by drinking water. I usually end up running out of the house with a green juice in hand all while trying to be quiet enough not to wake my son!

3 Staples always in my pantry:

I always have coconut water, chocolate and bananas on hand.

At least once a week I cook:

Actually, I am not much of a chef so my wife does most of the cooking. When it is my turn, I opt for take out from my favourite places like Tractor, Juke or Pizzeria Farina.

Top 3 restaurants you love in Vancouver?

I really enjoy Savio Volpe, L’Abattoir and Nook.

Can’t live without:


Fave workout:

Hot yoga.

Strange wellness habit:

A great habit to get into is to think positive. Thinking positively causes chemical reactions and the release of hormones that increase one’s state of wellbeing and reduces suffering.

One piece of advice you would give to your younger self:

Spend less money and keep consistent with physical exercise, read daily.

Current read on your bedside table:

The Paleo Cardiologist by Jack Wolfson.

Best concert you have been to:

The most memorable concert was Arcade Fire.

Always wearing lately:

Maison Margiela sneakers and black jeans.

Quote(s) to live by:

“Be the change you wish to see in the world” – Ghandi

If I could give just one piece of health advice it would be:

The nervous system controls and coordinates the function of every cell in the body. Take care of it first and most often in your health routine.

5 Best Smoothie Recipes

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A quick, nutrient-dense meal is the best way to start our day, and one of our favourite ways to make it happen is with a delicious morning smoothie! So, with that in mind, we’ve found five of the best smoothie recipes to help you wake up.

All Day Glow Green Smoothie from Oh She Glows

This one is the liquid version of avocado toast. Green, packed with body healing nutrients and completely delicious! Starting your day with this smoothie is a great way to get a hit of veggies in the morning without having to really experience the not-always-agreeable taste of vegetables. The recipe provided makes a huge batch, meaning you can also have another glass for an afternoon snack!

The Immunity Smoothie from The Chalkboard Mag

Help boost your immunity in the morning with this powerhouse smoothie! Cranberry, chaga and fermented herbs combine alongside pea protein to help keep you healthy and happy. As a bonus, the pea protein will help keep you full as you start your day.

Blueberry Smoothie with Coconut Whipped Cream from Erin Ireland

For those who want something a little sweeter in the morning, this vegan smoothie is what you’re looking for. Don’t worry, it’s guilt free! The coconut cream is full of healthy fats, and the blueberries are antioxidant rich.

Berry and Flax Smoothie from Eating Well

 Berries are always a good idea. They’re healthy and provide beautiful colouring but the real hero in this smoothie is the flaxseed oil. The heart-healthy omega-3s will make a difference in your overall health.

Mango and Yogurt Smoothie from Martha Stewart

No time? No problem! Stay healthy and be out the door in minutes with this delicious recipe that will remind you of a summer creamsicle, except this one holds a ton of nutrients.

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How Chiropractic Works for Your Body

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Chiropractic care is an essential part of overall wellness. Our body lets us know when something is wrong, and it’s important to listen to those signs. When those signs point to joint dysfunction, the cause could be one of many mechanical, chemical or emotional reasons. Sometimes, the mechanical causes may be repetitive stress injuries. Sitting with poor posture at our desks and typing all day can cause problems including carpal tunnel, neck, upper back or lower back pain. Finally, there are also macrotraumas that refer to pain caused by trauma to the body.

Non-physical factors also contribute to joint pains, such as smoking, drinking and poor diet. This is due to the chemical imbalance created in the body. All of these forms of joint dysfunction can benefit immensely from chiropractic care.

Chiropractic care helps to remove postural imbalances and structural misalignments that can accumulate in our bodies over time. . This is by focusing on improving the function of your nervous system, working to free it of interference. By restoring spinal function with Chiropractic adjustments, nerve interference by misaligned vertebrae is removed. Allowing your nervous system to function optimally will improve your overall health.

You don’t have to feel the effects of joint dysfunction. A customized Chiropractic plan can help you find realignment and we can work with you to help meet your lifestyle and wellness goals!

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What To Eat When You’re Pregnant

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what to eat when you're pregnant

It’s important to approach pregnancy as holistically and healthy as possible. In our chiropractic practice, we specialize in pre-natal and babies – regular adjustments are an important part of a healthy pregnancy. Another important part of feeling great during pregnancy? Eating well. That said, sticking to a healthy diet while pregnant isn’t always easy. With all the cravings, it can be difficult to stick to your better judgment and to decide what to eat when you’re pregnant.  To help and support you and your baby, be sure to stock up on these nine superfoods:

  1. Organic Pasture-Raised Eggs

The high protein in organic, pastured eggs helps promote healthy tissue growth. Omega-3 fatty acids support healthy brain development. Choline contributes to healthy muscle and nerve function. It’s easy to maintain these key nutrients when eggs are a regular part of your diet.

By choosing pasture-raised eggs, your body receives four to six times more vitamin D, three times more omega-3s, seven times more beta-carotene, four times more vitamin E and one-third less cholesterol compared to conventional eggs.

  1. Seaweed

Seaweed contains a high percentage of iodine and folic acid. Both of these assist in the healthy development of the fetus and decrease the chances of birth defects. Seaweed also supports healthy thyroid function, improves the immune system, protects against cancer, aids in brain development, strengthens digestion and is helpful for constipation.

  1. Calcium

Not only is calcium good for strong teeth and bones, but it helps with leg cramps that sometimes come with pregnancy. It is rich in minerals, specifically trace minerals that have a high magnesium content, which is a natural anti-inflammatory.

For those who are trying to get pregnant, calcium also helps to alkalize your body and detox from heavy metals. This helps to increase fertility.

  1. Avocados

Avocados are the good kinds of fat, filled with omegas that aid in optimal brain development for the baby. These fats also help ease depression and sharpen the memory of the mother. The high levels of potassium also help to alleviate leg and muscle cramps, similar to calcium.

  1. Walnuts

Along with their omegas for brain development, walnuts are high in antioxidants for healthy cells and fighting free radicals. Walnuts are also beneficial for dads-to-be when trying to conceive. The high levels of vitamin E help with sperm quality!

  1. Pumpkin Seeds

Help to prevent anemia by loading up on the iron found in pumpkin seeds. They are also high in magnesium to support the nerves and help the body relax. Your immune system is supported with the zinc contained, omegas enhance the mood, and tryptophan helps to induce sleep.

  1. Wild Salmon

In small doses while pregnant, wild salmon is a great source of protein and rich in antioxidants, and helps wonderfully with healthy brain development. It’s important to cook the salmon well before consuming when pregnant.

  1. Beans and Lentils

Legumes are known for their high protein, but they also contain folate which promotes healthy DNA. There’s also fiber to ease constipation, and iron to maintain healthy blood.

  1. Leafy Greens

Two words: iron and folate! Don’t skimp the iron and folate! You can’t get enough of those deep green leafy veggies. Kale, Swiss Chard, spinach, oh my.

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Children, Germs, and Their Immune System

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chiropractic for kids

If you are surrounded by the sound of sniffles and sneezes, then you know it’s cold and flu season. When your child is in school or daycare, it seems as though the season never ends! As parents, we obsess about protecting our children and preventing them from getting sick. We carry hand sanitizer in our purse and antibacterial wipes in the glove compartment of our car, yet we still live in fear of our child coming down with a bug.

So, how can we promote health and empower our children to not fear germs? Simply avoiding or killing germs in our environment doesn’t actually help children stay healthy and in fact, it can have the opposite effect, creating an over-sterilized environment, resulting in weak immune systems.

As Chiropractors, we promote health through a preventative, proactive approach to building healthy immune systems. Our immune system is controlled and coordinated by the nervous system. Therefore, it’s not surprising that children and adults who have received chiropractic treatments experience fewer infections. In fact, adjustments can have such a positive effect on immune function that the number of hospital visits, surgeries and medicines prescribed were reduced by more than half when chiropractic treatments were received even on a sporadic basis*.

chiropractic for kids 1

Chiropractic doesn’t cure illnesses, but instead works as a preventative measure by improving the performance of natural functions in the body to enhance the nervous system and strengthen immunity. Chiropractors take lifestyle, like sleep, stress factors and the importance of wholesome foods, into consideration when assessing patients, which is something often overlooked by doctors during routine check-ups.

Regular adjustments and holistic lifestyle recommendations restore wellbeing and reduce illness and therefore reduce a parent’s concern. Let’s stop worrying about our children licking the shopping cart handle, eating dirt, playing in the park (or literally putting everything in their mouth), while empowering them with a developed immune system, just letting them be kids!


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