What are the opening hours?

Monday 7:30am - 2pm Tuesday 11am - 6:30pm Wednesday 7:30am - 2pm Thursday 11am - 6:30pm Friday 7:30am - 2pm

Foundations Chiropractic & Integrated Health

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Canada
Ottawa, ON
Foundations Chiropractic & Integrated Health

Foundations is a new, modern multi-disciplinary health clinic offering chiropractic, massage therapy, ART, Graston, TPI golf assessments and much more!

11/11/2023

Remembering all those who have served and sacrificed. Lest we forget.

🌺🇨🇦❤️

09/28/2023

🌿 **Health Tip:** Don't Drink Your Calories 🥤

🍂 It's officially fall, and we're well into Pumpkin Spice Latte season! ☕

This year marks the 20th anniversary of this iconic beverage, adored by some and not so much by others (looking at you 😉).

😱 Did you know that a PSL Grande from Starbucks packs a shocking 390 calories and a staggering 52 grams or 12 ½ teaspoons of sugar? That's double the World Health Organization's recommended daily sugar intake for an average adult, and it's the caloric equivalent of devouring 8 chicken McNuggets!

💡 Liquid calories can be deceptive because they don't always register in our minds as calories due to their lack of nutritional content. This makes it easy to add hundreds of extra, mindlessly consumed calories throughout the day.

⚠️ **WARNING:** Even if you don't see the word "sugar" on an ingredient label, it doesn't necessarily mean the product is sugar-free, or even healthy for that matter. Manufacturers are pretty smart about using sugar substitutes that are just as, if not more harmful to your health, but harder for consumers to detect. One of the most harmful is High Fructose Corn Syrup (HFCS)—avoid it at all costs.

🔍 **Tip:** Be mindful of what you're putting into your body by reading nutrition labels on your beverages. Men should consume no more than 36 grams (9 teaspoons) and women 6 teaspoons (25 grams) of added sugar a day. 📜

OnForm Coaching - Nutrition & Health Coaching

Let's make informed choices for our health! 💪💚

03/06/2023

❗️YOU’RE NOT ALONE❗️
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CANADIANS ACROSS THE COUNTRY ARE FACING INCREASING FOOD COSTS🤯
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IN FACT, THE FOOD INFLATION RATE IN NOVEMBER 2022 (11.4%) WAS THE FASTEST YEAR-OVER-YEAR INCREASE SINCE 1981❗️
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WHAT DOES MEAN FOR THE AVERAGE FAMILY❓
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According to Canada’s Food Price Report for 2023, a family of 4 will spend $16,288.41 on food this year ($1,357.37 a month) which is up $1,065.60 from 2022❗️
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A recent Equifax survey showed that Nearly six-in-ten respondents (59%) in a “are using coupons and looking for deals more at grocery stores versus last year.” Just over half of Canadians (54%) are “cutting back on grocery shopping altogether.” And, alarmingly, a survey by the Canadian Hub for Applied and Social Research at the University of Saskatchewan found that almost 20% of us are eating smaller meals or skipping meals because of high food prices❗️
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HOW CAN WORKING WITH A REGISTERED NUTRITIONIST () CAN SAVE YOU MONEY❓
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👉🏻She’ll teach you what foods prioritize so you’ll waste less money on foods that don’t nourish you.
👉🏻She’ll take the mystery out of portion sizes and meal frequency.
👉🏻You’ll learn shopping strategies that will save you money and time.
👉🏻She can teach you skills to make eating at home enjoyable and effortless.
👉🏻She will share delicious and cost-effective recipes.
👉🏻She can help you optimize your health so you’ll get sick less!
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MESSAGE US IF YOU’D LIKE TO LEARN MORE ABOUT HOW OUR NUTRITIONIST CAN HELP YOU SAVE MONEY, AND LOOK AND FEEL YOUR BEST!
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03/02/2023

Happy everyone! 🍎
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Keep your eyes peeled 👀 for lots of Nutrition content on our socials this month!
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Want to learn more about how a Nutritionist can help you or your lifestyle? Call or email us to book a complimentary consultation with ! 😀
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02/28/2023

It’s officially the last day of ❤️ in
(+ it’s a snowy one! ❄️)
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This is a delicious winter salad that takes advantage of root vegetables that are in season this time of year! 🥗 🥕 🥦
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Quiz: Can you spot the special ingredients that support your heart health ❓
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Answer 👉🏻 All these ingredients are special because every colour vegetable, fruit and herb has heart protective qualities❗️
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Adapted from the Institute for Functional Medicine’s Cardio Metabolic (Modified Mediterranean) recipe.
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Contact Janice Wiggins ( ) Registered Nutritionist, at Foundations Chiropractic & Integrated Health if you’re interested in seeing more recipes that support heart health 😀
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Swipe👉🏻 for the recipe!
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02/14/2023

Chocolate has become ubiquitous with Valentine’s Day 💌 but did you know that this sweet treat was originally called Xocolati, or “bitter water”⁉️
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It was a Mesoamerican drink made from ground cacao beans, chilies and spices. It wasn’t until explorers brought this drink back to Europe, where sugar and eventually milk was added, that chocolate evolved into how we know it now 🍫
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There have been hundreds of studies on cocoa and chocolate and cardiovascular health suggesting that the flavanols in cocoa called cocoa polyphenols have a cardio protective effect. Chocolate also contains magnesium, a mineral many of us are deficient in, it can improve blood flow to your brain, it acts as a prebiotic and may even reduce inflammation ❗️
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There is a bitter side to chocolate, however. In the US, recent reports have confirmed that dozens of dark chocolate products sold there contain cadmium and lead – two heavy metals that can cause a variety of health problems. Also, due to the manufacturing and storing process, it’s not uncommon for chocolate to contain mold. Chocolate is also made with sugar, so you need to consider it as part of your daily sugar intake.
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Janice, Registered Nutritionist’s, suggestions: buy the best quality chocolate you can afford and look for chocolate that is at least 72% dark - 85% is even better and chocolate with 0% sugar is your best choice.
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Here’s one of ‘s “tried and tested” recipes that she has adapted from one of her favorite recipe whole-food based websites called “Eat Yourself Skinny”: https://www.eatyourselfskinny.com/chocolate-avocado-pudding/. It uses only a few natural ingredients, it’s made in one bowl, and it tastes delicious! 🤤
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02/08/2023

Is low back pain related to poor cardiovascular 🫀 health?

👉🏻 One recent study found that in older adults, those with chronic low back pain had poorer markers of cardiovascular health such as inflammatory marker levels, and lower vascular flow rates compared to those who had no low back pain.

👉🏻 In another study it was found that taking a 5 minute break every 30 minutes helped reduce blood sugar levels, a known indicator of metabolic diseases such as diabetes.

👉🏻 Additionally, it was found that blood pressure improvements were seen in people who took a light walking break every 60 minutes for only a minute.

👉🏻 Ongoing research has also found that sitting for prolonged periods of time can lead to low back pain. Sitting involves flexed postures where mechanical forces, such as tension, compression and strain occur to the point that spinal tissues can become inflamed and injured and eventually lead to spinal injury and back pain.

👉🏻 In many studies, the length of time a worker spends sitting is correlated with their degree of low back pain.

References:
• Peter C Coyle, PT, DPT, PhD, Victoria A O’Brien, PhD, David G Edwards, PhD, Ryan T Pohlig, PhD, Gregory E Hicks, PT, PhD, FAPTA, Markers of Cardiovascular Health in Older Adults with and Without Chronic Low Back and Radicular Leg Pain: A Comparative Analysis, Pain Medicine, Volume 22, Issue 6, June 2021, Pages 1353–1359
• Duran, Andrea T.1; Friel, Ciaran P.2; Serafini, Maria A.1; Ensari, Ipek3; Cheung, Ying Kuen4; Diaz, Keith M.1. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial. Medicine & Science in Sports & Exercise
• De Carvalho DE, de Luca K, Funabashi M, Breen A, Wong AYL, Johansson MS, Ferreira ML, Swab M, Neil Kawchuk G, Adams J, Hartvigsen J. Association of Exposures to Seated Postures With Immediate Increases in Back Pain: A Systematic Review of Studies With Objectively Measured Sitting Time. J Manipulative Physiol Ther. 2020 Jan;43(1):1-12.

02/07/2023

What’s the easiest exercise for improving your cardiovascular health? Simply, walking! 👣
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Check out ‘s February newsletter on how walking regularly can drastically improve your ❤️
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02/02/2023

An 🍎 a day…
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02/01/2023

February is month! ❤️Stay tuned for posts this month from our with their best tips and tricks to keeping your heart healthy!!
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According to the Canadian Heart and Stroke foundation, up to 80% of premature heart disease and stroke can be prevented through our lifestyle habits, such as eating a healthy diet and being physically active‼️

So, what does a healthy diet look like? 🤔 Our Registered Nutritionist, , recommends the following…

Eat MORE of these:
👉🏻 Vegetables and whole fruits – half your plate at each meal should be vegetables
👉🏻 Fresh herbs and plenty of spices
👉🏻 Whole grains like brown or wild rice, barley, oatmeal, and quinoa
👉🏻 Protein at every meal including fish, shellfish, soy, eggs, poultry, lower fat dairy products, lean and wild red meats, and legumes
👉🏻 Unprocessed fats like olive and avocado oils
👉🏻 Pure water and green tea

Eat LESS of these:
👉🏻 Highly processed foods, (packaged, canned) and frozen meals (Tip: if it has a label with multiple ingredients, it is likely processed)
👉🏻 Fast foods
👉🏻 Highly processed fats like canola, safflower, sunflower and margarine
👉🏻 Refined grains like white flower
👉🏻 Refined sugars and artificial sugars like white and brown sugar, aspartame, NutraSweet, Splenda
👉🏻 Table salt
👉🏻 Soft drinks, caffeinated beverages, and fruit juices
👉🏻 Alcohol

All of these, along with incorporating movement and stress management practices into your day will help you…

1. Improve your cholesterol levels
2. Reduce your blood sugar
3. Help you manage your body weight
4. Control your blood sugar levels

Do you need some help making better choices for your heart health? Book a complimentary 20-minute consultation with our Registered Nutritionist, Janice Wiggins, and learn how you can work together to treat your ❤️ right!
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01/26/2023

Ready to make changes to your diet & lifestyle and finally start living the life of your dreams? 🤩 Book a complimentary 20-minute consultation with Janice to find out how she can help‼️
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01/16/2023

‼️New Practitioner Alert‼️
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We are excited to announce that Janice Wiggins, Registered Nutritionist (NNCP) has recently joined the !! 🤩
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Janice is passionate about helping people optimize their health so they can live the life of their dreams. As a registered natural nutritional practitioner (NNCP), with specialized training as a Sport Nutritionist, Health Coach and Exercise Coach, she has helped hundreds of clients find a healthy balance in their lives using a holistic approach that encompasses nutrition, sleep, movement, and lifestyle.
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Janice’s motto is “work smarter, not harder” and she loves sharing simple tips and tricks she has learned from her years of studies, as well as from overcoming her own personal health struggles, to get her clients feeling on form. She centres her nutritional approach on nourishing whole foods that fuel the body and has vast experience creating personalized nutrition plans from basic nutrition through to therapeutic plans and body composition coaching.
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In addition to running her own on-line boutique health and wellness coaching company based in Ottawa, Canada, Janice is an enthusiastic home cook, keen weightlifter, and proud mother of two humans and one feline.
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Call 📞 or email 📧 the clinic today to book your complimentary consultation with Janice!
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Address

95 Holland Avenue
Ottawa, ON
K1Y0Y1

Opening Hours

Monday	7:30am - 2pm
Tuesday	11am - 6:30pm
Wednesday	7:30am - 2pm
Thursday	11am - 6:30pm
Friday	7:30am - 2pm

Telephone

+16134227678

Website

http://www.foundationschiro.ca/

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