Evolve Chiropractic Wellness Studio

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A Smoothie for Glowing Skin

Thanks to nutritionist Tara Miller and Chatelaine, we have this refreshing and delicious smoothie loaded with chlorophyll (from the leafy greens) that oxygenates your skin and cleanses the body of impurities.

Here is a supercharged green beauty smoothie that combines all the best nutrients into a refreshing drink! As a disclaimer I must say that not every “green” drink ends up being green in colour at the end. This smoothie is more like a chocolate milkshake and perfect for all those kale and spinach skeptics out there.

Glowing Skin Smoothie

The not-so-green beautifying smoothie

1 frozen banana
1 cup frozen raspberries
2 cups tightly packed greens (I used 1 cup kale and 1 cup spinach)
2 tbsp hemp seeds
1/2 avocado
2 tbsp raw cacao powder
3 cups coconut water

Put all ingredients in a blender and blend! Garnish with shredded raw coconut and berries. If you’re looking for more sweetness try adding a little bit of pure maple syrup to your taste.

Recipe and photos courtesy of Tara Miller



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Cherry Quinoa Porridge

Today we bring you a hot, delicious anti-inflammatory breakfast from James Schend of Healthline.

Why not take a break from the cereal and go for porridge with a fun twist?! Rather than oatmeal, use the super-grain, quinoa for the base of your porridge. You don’t have to reserve quinoa for savory dishes like salads and stir-frys! Sweeten it up with dried (or fresh) tart cherries. They contain anthocyanin, a powerful antioxidant that helps significantly to cut inflammation.

Blog image - cherry quinoa

Cooking tip: Arthritis-fighting food: tart cherries

Servings: 2
Total Time: 20 min
Prep Time: 5 min | Cook Time: 15 min

Nutrition Facts
Serving size: 1 cup
Calories per serving: 314
Total Fat 2.8g 4%
Cholesterol 0mg 0%
Sodium 9mg 0%

1 cup water
½ cup dry quinoa
½ cup dried unsweetened cherries
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon honey, optional

Step by Step:
1) In a medium-sized saucepan, stir together first five ingredients and bring to a boil over medium-high heat.
2) Reduce heat and simmer covered, 15 minutes or until all the water has been absorbed and the quinoa is tender.
3) Serve drizzled with honey if desired.

Recipe and photo courtesy of Healthline

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The Role of Chiropractic in Pregnancy

“Not only did your care relieve me completely of my back and pelvic pain for the duration of my pregnancy but I am certain that our treatment sessions were key in helping the baby move into that ideal position. My labour was just as I had hoped being totally free of any interventions or drugs with what could only be described that day by the nurses as a text book birth spiral and delivery.”

Colleen H., Evolve Patient


To read about Colleen’s experience with prenatal chiropractic, visit her full testimonial here

More mothers are discovering that prenatal chiropractic care can play a vital role in maintaining a healthier pregnancy and experiencing an overall easier birth.

How Chiropractic Care Provides Comfort During Pregnancy

A woman’s body is continually changing during the course of her pregnancy, resulting in discomfort that makes it difficult to perform even the most basic of daily activities.

Pre-existing but unnoticed imbalances in the spine and pelvis become stressed during pregnancy, resulting in chronic discomfort and pain. As a woman’s body prepares for birth, many physiological and hormonal changes take place as well. Chiropractic care can provide relief, and even prevent, common discomforts spurred by these changes.


Some of the top benefits of receiving chiropractic care during and after pregnancy include:

• Relief and reduction of back pain, sciatica, and pelvic pain
• Relief of shoulder blade pain and upper back pain
• Relief of discomfort from postural changes associated with weight gain
• Relief of heartburn, nausea, constipation, indigestion, shortness of breath, frequent urination
• Optimizes pelvis alignment to facilitate the baby’s comfort and growth
• Prevents the likelihood of intrauterine constraint and resulting poor foetal positioning breech positioning via Webster Technique
• Restores pelvic balance to reduce the need for intervention during the birth process
• Renews proper nervous system function improving a mother’s ability to birth naturally
• Assists in breastfeeding efficacy and comfort

Is it Safe?

Absolutely! In fact, pregnancy may be one of the most ideal times for a mother and infant to receive chiropractic care. During pregnancy, very gentle chiropractic techniques are used and adapted to a mother’s size, weight and condition. To ensure a comfortable and relaxing experience for the mother, special pillows are utilized during the adjustment.

The Ideal Time for Pre-Natal Chiropractic Care

The ideal time to be evaluated and begin chiropractic care is before pregnancy or in its early stages in order to avoid negative consequences of pre-existing spine and pelvic imbalances.
Poor pelvic alignment may not only result in your physical discomfort, but may also interfere with your baby’s comfort and growth in utero, possibly leading to nerve dysfunction or foetal mal position (ie. breech). Further, pelvic imbalance has also been associated with difficult labours. Ultimately, pre-natal care is key for prevention.

Correcting pre-existing pelvic misalignments and imbalances early will create a comfortable environment for your baby from the start, preventing the likelihood of poor positioning and allowing for a more pleasant pregnancy and overall birth experience.

The Webster Technique

Developed by Larry Webster, the Webster Technique is a specific prenatal chiropractic adjustment that facilitates pelvic balance. Gentle and safe, the Webster technique assists in eliminating intrauterine constraint to foster optimal foetal position and promotes pelvic alignment for safe and easier labours.

It aims to identify and correct pelvis dysfunction and misalignment in order to restore it to a balanced state. It is considered a wellness technique performed throughout pregnancy to ensure optimal neuro-biomechanics.

What if my baby is “Breech”? Can Chiropractic Still help?

While correcting pelvic imbalances early is ideal in preventing the likelihood of poor foetal positioning (ie. breech), Webster Technique is a wellness technique that can be applied at any stage of pregnancy.
The goal of the technique is to detect and correct dysfunction and misalignment of the pelvis, thereby eliminating undue tension to muscles and ligaments and decreasing torsion in the mother’s uterus. Restoring a state of pelvic balance will encourage optimal foetal positioning.


Wellness Media. Chiropractic and Pregnancy: Supporting Healthy Pregnancy and Natural Birth [pamphlet]. Upper Tantallon, Nova Scotia: Wellness Media Resources.

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Chiropractic’s Role in Graceful Aging and Arthritis Relief

“Since I began treatment, I can now walk without pain. I cannot begin to tell you how flexible my body feels – no more stiffness. I no longer take pain killers. I was relieved of all the pain that I was feeling.

My body has improved tremendously.”

Jasvir D., Evolve Patient, on how wellness chiropractic helped in easing her chronic joint pain

The gradual “wear and tear” of the spine’s discs, joints and bones can result in degenerative changes to the spine, leading to arthritis.

Overtime, your body adapts to untreated spinal trauma by depositing calcium into the affected joints. The body then attempts to “repair” the malfunctioning spinal joint by fusing these two segments together. This slow, relentless process is known as degeneration (arthritis).

Unfortunately, this degenerative process worsens with time. If neglected, this condition quietly progresses and often times without obvious symptoms. What can end up happening is that tendons and ligaments holding the joint together become weaker. In turn, the joint itself may become deformed, painful and stiff. Arthritis sets in when the joint reaches the stage where it is painful and inflamed.

Causes of spinal degeneration                             

  • Spinal misalignments hinder mobility and when left uncorrected, lead to degeneration overtime
  • Untreated joints which have been injured or subjected to unusual stress (car accident, heavy manual job or sporting career) are susceptible to degeneration
  • Obesity and poor nutrition habits can leave joints vulnerable to early degeneration

Take Preventative Measures

The best way to combat spinal degeneration is to prevent it from occurring in the first place!

It is crucial to understand that you can still get spinal degeneration without experiencing pain. In the early stages, degeneration can appear symptom-free and you can go for years without noticing obvious pains while your body undergoes gradual degenerative changes.

It is key to ensure the optimal health of your spine to prevent spinal degeneration on a regular basis, even when pain and symptoms aren’t present.

Chiropractic for Spinal Degeneration

Routine chiropractic care is an ideal preventative measure for spinal degeneration occurrence, and result arthritis.

Chiropractic adjustments will keep your joints mobile and free your nerves of impairment, reducing pain and stiffness. This can help to slow further “wear and tear” and prevent spinal degeneration.

While degenerative changes in joints cannot normally be reversed, regular chiropractic care can help to prevent the healthy spinal joints from going down the same path and further deteriorating. Degenerative changes only make the spinal column more susceptible to damage, so addressing them is integral to your overall spinal and nervous system function.

Additionally, your chiropractor will be able to advise you on active care strategies and techniques to use outside of adjustments. Counsel on appropriate nutrition, correct posture and specific exercises will all contribute to preventing and slowing spinal degeneration down the road.

Regular chiropractic adjustments can improve movement and reduce the stresses that may cause pain in the future. When you combine chiropractic care with a wellness lifestyle, your older years will be much more enjoyable and free of life-altering degeneration.


Wellness Media. Spinal Degeneration: Protecting Your Spine with Chiropractic Care [pamphlet]. Upper Tantallon, Nova Scotia: Wellness Media Resources.

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Chiropractic Adjustments Optimizes Digestion

Optimal Digestion is dependent on a healthy Nervous System – Have yours Checked!

We are what we eat, but more importantly we are how well we digest & absorb our food. An optimally functioning digestive system is critical for your body to properly absorb the nutrients you supply it with. Poor digestion can lead to food sensitivities, fatigue, migraines, and difficulty losing weight.

Many factors determine digestive system function – one very important factor is the function of the nervous system. The integrity of the digestive system is highly dependent on a well-functioning nervous system. Every function within the body is regulated through the nervous system – sleep, energy, digestion, healing and repair, stamina, reproduction, immunity, concentration, cognition and many more. Because the nervous system controls all of your body’s systems and organs, any interference can negatively impact your health.

If the nerves in your back that supply the digestive system and bowels are “pinched” or irritated, the nerve messages to the digestive system will be disrupted, in turn affecting digestion and elimination. The result is often bloating and gas, constipation, diarrhea, abdominal cramping, indigestion and heartburn.

This is where wellness chiropractic care can help!

The nervous system is protected by the spinal bones (vertebrae). When the spinal bones are in the proper position, they protect the nerve pathways. When the bones become misaligned, interference to the nerve impulses occurs, reducing the overall functioning of the nervous system and the particular organ it is assigned to.

Chiropractic care involves locating misaligned vertebrae that are pinching or irritating the nerves, thereby creating nerve system stress. Chiropractors then correct these misalignments with safe, gentle and natural chiropractic adjustments. This helps to restore nervous system integrity and open up the communication channels to the digestive system, ultimately allowing optimal function. The end result is often relief of bloating and gas, constipation, diarrhea, abdominal cramping, indigestion and heartburn.

In addition, wellness chiropractic care also involves lifestyle and nutritional recommendations specific to a person’s individual needs, to help achieve optimal health.

Therefore, having your spine and nervous system checked by a Wellness Chiropractor, is also critical when embarking on an eating clean lifestyle.

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3 Natural Supplements to Promote Optimal Digestion

Our digestive system is absolutely integral to the overall state of our health. Poor digestion is one of the main offenders of a dysfunctional immune system and weakened health. Below, we have outlined 4 key areas to help get your digestive system thriving.

1) Probiotics
The gut is swimming with about 100 trillion bacteria or flora, often considered “good” or “bad.” These bacteria and their compounds can impact one’s health either positively or negatively. Too much “bad” flora will produce unhealthy metabolites, thereby causing gas, discomfort, bloating and inflammation.

Probiotics are species of health-promoting bacteria that we require for proper digestion of food, and immune defense against illness promoting bacteria, viruses, and fungi. Probiotics, which are also known as “intestinal microflora,” are “good bacteria” that live in our gastro-intestinal (GI) tract.

The problem is since we now consume one-millionth of the healthy probiotic bacteria that we did before pesticides, herbicides, and industrial farming, our bodies generally don`t have adequate levels of probiotics. Furthermore, much of our healthy bacteria are destroyed by eating sugars, grains, and by consuming alcohol, antibiotics, and other prescription drugs.

The only way to consume adequate amounts of probiotic healthy bacteria is through daily supplementation.

Proven health benefits of probiotics include:
• Reduction of bloating and constipation
• Improved immunity & prevent illness
• Fighting colds and flu
• Lowering cholesterol
• Preventing diarrhea, gas, and cramping caused by antibiotics

2) Digestive Enzyme and Prebiotic Supplementation
Clinical research has revealed that many individuals produce insufficient amounts of digestive enzymes. Digestive enzymes help to completely break down protein, carbohydrates, fat, and other nutrients to their most basic form.

Negative impacts of Digestive Enzyme Insufficiency:
• Results in bloating, indigestion, other digestive issues as well as inflammatory conditions
• Upsets irritable bowel syndrome, colitis, lactose intolerances, and food allergy sensitivities
• Partially digested food entering the bloodstream can trigger immune inflammatory reactions, thereby exacerbating conditions like eczema, psoriasis, acne, and arthritis

A high potency, full spectrum digestive enzyme (from non-animal sources) is recommended to those prone to any of the above conditions or symptoms to support optimal digestive function and reduce partially digested food from entering the bloodstream and large bowel.

3) Omega- 3 Essential Fatty Acids

Ranked among the most important essential nutrients out there today, Omega 3 Fatty Acids are fats that are found naturally in the oils of marine and plant life.

Healthy fats help you feel full, help burn fat, improve immune function, reduce inflammation and help with infant brain development.

For digestion, Omega 3 EFAs provides the lubrication to keep food moving smoothly and efficiently through the intestines, thereby promoting regular, healthy bowel movements. They also nourish the cells in the intestinal lining, helping to strengthen the intestinal lining and prevent harmful toxins from entering the bloodstream. Through the production anti-inflammatory prostaglandins, EFAs also help in reducing inflammation, one of the root causes of irritable bowel conditions.

Our bodies do not naturally produce EFAs, so we must rely on our diet and supplementation for adequate intake.


Watson, B. (2008, November 1). Omega Oils: Good Fats for Healthy Digestive Function. Retrieved from: http://blog.brendawatson.com/supplements/omega-3-fish-oil/omega-oils-good-fats-for-healthy-digestive-function/

Do You Have a Stinking Gut? (And Why you Should Want One). Retrieved from: http://wellnessmama.com/2303/stinking-gut/

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The 411 on Bowel Movements

It may not be the most glamorous of topics, but this is an important one! What your child’s stool looks like and how often they use their bowels can tell you a lot about their state of health and wellbeing. If we don’t pay attention to our children’s bowel health and teach them the importance of it, then our whole body, including brain function will be negatively impacted.

What is a Healthy vs. an Unhealthy Stool?
A healthy stool signals when it is ready to come out and slips out easily. The ideal form of a healthy stool is similar to a brown banana featuring a point at one end or looks like an ‘S’ shape. Lastly it should look well hydrated. Stools that looks like little balls bunched together have been in the colon too long.

Signs of an unhealthy bowel movement include your child having no urge to go, pain or hurting during and taking a long time to pass stools. Stools that come out frequently loose and fast, looks like pieces or little balls or features blood or mucus are also signs of an unhealthy bowel movement.

Top Tips for Optimal Bowel Movements

Keep up the H20
Hydration assists greatly with digestive health, as it keeps the foods your child consumes moving along through their intestines and also keeps the intestines smooth and flexible. Extra fluids keep bowels soft and easy to pass.

Don’t bite off more than you can chew
Teach your child the importance of chewing their food, not just swallowing it. Encourage them to slow down when eating and be mindful of how they are eating. Continued chewing prompts the digestive process to kick start.

Fruits and Veggies
Load your child up with fruit and veggie snacks every day to maximize their fibre intake. Keep the skin on apples and pears for added nutrients.

Keep them moving
Make sure your children stay regularly active about 3-5 times a week because when we remain stagnant, so do our bowels.

Make Some Cuts
Try to keep your child away from refined sugars and processed foods as they breed bad bacteria. Antibiotics are also another one to avoid if possible because diminish the beneficial bacteria that helps with our natural defenses

Think Whole-Grain not Whole-Wheat
Incorporate more whole-grain into your child’s diet, preferably from sources like kamut, spelt, quinoa and gluten-free grains. These whole-grain types help to flush fat and cholesterol out our systems.


Children can become constipated for a number of reasons. Some of these include:
• Not drinking enough water
• Not eating enough fibre (think fruits and veggies)
• Not enough exercise
• Emotional distress
• Misalignments in the spine

Chiropractic Can Help

“This treatment plan had Milena passing bowel movements once a day within 2 weeks of the start of the treatment. More importantly, these BM’s were soft, and Milena would pass them without the screams and without the look of fear in her eyes. Milena was finally not suffering, and mentally, I was not suffering anymore. This huge weight was finally lifted.”

Andrea Scipione on the results her daughter received from chiropractic care for constipation

To read Andrea’s full testimonial, visit here

“Evelyn was a wonderful baby that ate and slept well but she did struggle with passing gas. It took forever to burb her and she seemed very upset when trying to have a bowel movement. Since being adjusted by Dr. Lardi, Evelyn is perfectly content and has no trouble burping or pooping.”

Ashley House on the results her baby girl received from chiropractic care for gas and fussiness troubles

Wellness Chiropractic is a holistic and natural approach to help with bowel-related issues like colic, gassiness, constipation, and indigestion by promoting optimal digestive strength. Chiropractic care encourages proper digestive function by correcting nerve stressors and misalignments that are impairing your child’s immunity and natural ability to fight infection.

It is crucial to emphasize that chiropractic is not a treatment for the above digestive conditions. When bringing your child in for an adjustment, chiropractors look specifically for distortions or misalignments in their spine that may be causing nervous system stress. If detected, chiropractors then gently reduce these misalignments with safe and natural chiropractic adjustments, thus helping to restore nervous system integrity. For a child or infant, this usually requires little more than a light touch with our fingertip at just the right place and direction.


Barham- Floreani, J Dr. (2014, July 23). “Poo Tips” For Adults & Children. Retrieved from: http://welladjustedbabies.com/poo-tips-for-adults-children/