Nutrition

The Anti-Inflammatory Diet

With any medical condition, it is important to control the inflammatory process that slows down healing. Often after an injury the body reacts by producing inflammatory products that are to (over) compensate for the stress. It may be an acute accident with a sprained ankle or it may be a chronic whole body condition like arthritis. By eating fresh healthy food it is a essential way to help your body reduce the excess inflammation and will accelerate healing.

1.       Vegetables should make up the bulk of your diet. Variety is really the spice of life, particularly when it comes to fruit and vegetables. Aim for at least 10 different types of vegetables/Day with half being cooked and half being raw. Try to plan your meals ahead of time and ideally use fresh or frozen products, no deep fried or salted products.

 Artichokes - Avocado - Peppers - Broccoli - Beets - Carrots - Cauliflower - Cucumber  -  Corn - Eggplant - Radish - Spinach - Turnip - Tomatoes - Squash - Snow Peas - String Beans -     Zucchini               

2.       Fruits are also very beneficial to keeping essential nutrients to accelerate healing but they are higher in fructose (sugar) content and can spike an insulin response when eaten in excess.  A moderate amount each day (4-5) will help keep the healing process going.

        Apple - Apricot - Banana -  Blackberries - Blueberries -  Cantaloupe - Cherries               Coconut - Figs - Grapes - Kiwi - Orange - Mango - Nectarine - Papaya - Peach - Pear - Pineapple - Plum - Raspberries - Strawberries - Tangerines - Watermelon                                                     

3.       Nuts and Seeds are essential sources of minerals, healthy fats, and protein. These are all important elements to fight inflammation. Keeping a bag or container of them at your work or easy to access at home they are the perfect snacking foods when you are hungry.  It is best to eat them raw.

        Almonds - Cashews  - Filberts - Flax Seeds - Macadamias -  Pecan - Pistachios -  Sesame Seeds - Walnuts - Peanuts - Pumpkin seeds

4.       Meat & Fish is best to eat wild or free range organically-grown animals.

Meat & Fish:

        Lamb - Buffalo - Beef (grass fed) - Venison -  Elk -  Turkey - Salmon (wild) - Sardines - Trout - Halibut - Mackerel 

If you have any questions or comments please don't hesitate to get in touch with Dr. Derek Vinge at Fit Chiropractic in Courtenay, BC. Phone number 250-871-3674

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Stretch Those Glutes!

Here are 3 great glute stretches which can help improve flexibility, relieve back, hip and knee pain and prevent injuries. The glutes are very powerful and strong muscles and often times they overpower the weak and "paper thin" low back muscles. By releasing those tight glute muscles you can take the tension off your low back. Also, IT Band tension may be caused by tight attachment muscles (Glute Max and TFL)

You only need to do 1 or 2 of these glute stretches - pick whichever you prefer. To be most effective you need to: Hold the stretch for 30 seconds and repeat it 3 times.

 All the pictures show the right glute muscles being stretched.

1) Pretzel Stretch  (above)

Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your lower leg is on the opposite knee. Grab the other leg with both hands by putting your hands around the thigh.

Action: Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

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2) Twisting Buttock Stretch

Starting Position: Sit on the floor with one straight and the other leg bent and crossed over.

Action: Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Bend one knee and cross it over the other leg so your foot is by the other knee. Repeat the stretch.
2) Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side

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3) Figure 4 Stretch

Starting Position: Sit in a chair and cross 1 leg so that the foot is resting on the other knee as shown.

Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Pull the knee closer to the body. Hold for 30 seconds.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 
1) Gently push down on your knee to increase the glutes stretch
2) Progress further by leaning towards the foot resting on your knee ie away from the side you are stretching

If you have any questions please don't hesitate to ask: Dr. Derek Vinge at Fit Chiropractic. 

FREE Core Strength & Endurance Class

The strength and endurance of core stabilizer muscles is directly correlated to the prevention of low back injury. If we can increase the stability of our core then we will reduce the occurrence of back pain.  Getting fit is as important to your health as it is fun. 
I'm teaching a FREE class for 10 weeks at the Lewis Recreation Centre in Courtenay, BC. 


A free 30 minute class will bring an intense core workout during your lunch break. Increasing your core strength and endurance has been proven in research to prevent low back pain.  Taught through a series of specific low impact exercises, this program is designed to target the key abdominal stabilizing muscles to help prevent injury and build those wash-board abs. 


All Activity Levels Welcome!
Tuesdays & Thursdays  1:15 - 1:45pm
April 1 - June 5th
Drop-ins Welcome. 
Cost: Free! 
Call the Lewis Centre to Register: 250.338.5371 

Running Fit!

Running is a confusing process. It is an archaic action based on simple repetitive motions but somehow in combination, it becomes one of the most complex forms of fitness conditioning available. Anyone can get up and start running but it takes practice and technique to gain efficiency and speed.

I am truly passionate about running when it comes to physical interests and activities. To me, an easy trail run helps to clear my head after a busy day at the office and always helps to reduce my stress level. On other days, running gives me energy as I aggressively attack a fast-paced track workout for increased strength and endurance. It is an activity that I can participate in from my own front door but also brings me across the island for various races and events. Regardless of where I am, running is a constant companion and source of happiness in my life.

I recently asked a patient of mine why he works so hard every week running laps around a track, his answer was simple: "I'm training for life". And certainly running is a sport that can be a part of your life at practically all phases of life: all you need is a pair of shoes! (Although some minimalist enthusiasts don't even wear shoes). You do not have to start out by running miles, but someone that starts with a slow walk interspersed with light jogging is still a runner! To me, running is an independent sport with a social problem. We race against ourselves to improve on our last result and feel healthier. But we are fortunate enough to live in a society and community with networks of runners of all abilities that participate in morning trail runs, evening workouts and regular socials. Running is a great answer for those that are training just to keep in shape, starting a new fitness program, or needing a new competitive or social outlet. 

This past week I took part in an orientation for a 10-week Learn to Run course the Comox Valley, BC. It is led by my new running club: The Comox Valley Road Runners (CVRR). This program was an eye opener to me as it showed how many people are interested to start running (over 120 participants!) and also how many CVRR volunteers were interested in helping people to achieve this goal (over 30 volunteers!).  The groups were broken down into four different pace groups: walking, walk/running, easy running, and experienced running. I saw a lot of excited faces for early in the morning as I led a dynamic stretch and warm-up before each group left for their first 35 min walk or jog.

      It was inspiring to run alongside a lot of these new runners and hear the different motivations and goals that had brought them to sign up for this clinic. Even though I am sure that many people were tired, there was much chatter as we ran the entire distance! This group was quick to realize that running can essentially be a social outing with exercise as the medium. I am sure that many friendships and connections will be formed over the course of the training. I am excited to see each person's progress over the next 2 1/2 months and hope that running brings them as much enjoyment as it has for me over the years. I was proud to be a part of this group and hope to keep people motivated to get past the first initial few days/weeks of tiredness to reap the positive benefits of having a higher level of fitness, a great social outlet and if all goes well... a new favourite activity. 

My new clinic is called Fit, as in Fit Chiropractic. I love helping people achieve their fitness goals and would love for you to stop by for a visit or join me on a run!