All Posts in Category: Motivation

5 Apps that can Improve your health in Summer 2016

Apps are always changing and improving – so here are my favourite 5 for the summer of 2016 to help you optimize your wellness. Swing by in the Fall for another 5 to make taking care of yourself easy!

For the anxious and stressed:download

Head Space – meditation made simple, quick and focused on areas of health that matter specifically to you. The app also includes a “guided recovery process” to help regroup from any “mini meltdown” experienced. I can’t think of anyone who wouldn’t benefit from this app – download it!


For overall health promotion:


Waterlogged- You’re not drinking enough water? Keep hydrated this summer. To calculate your minimum water intake use the following equation.

Your weight in LBS x 2/3 = oz of water to drink per day (divide by 8 to get the number of cups)

For decreasing chemical load:


Think Dirty- allows you to check the chemical toxicity level of any cosmetics, shampoos and other products by scanning their barcode – great to double check your sunscreen choice! Chemicals load has been shown to contribute to infertility, increased wrinkles, brain fog and fatigue along with other common ailments.

For better sleep:


Long Deep Breathing – is a simple, no frills app that promotes the practice of deep breathing for better health and battling insomnia.

Using what’s essentially a breath gauge, you simply follow the visual cues for inhaling and exhaling. You can adjust the length of each breath and eventually increase the duration. According to the app, the average person breathes about 12-16 times each minute. By practicing and working that number down, you will reap the benefits and calm the mind. Good information about the benefits of breathing is also included in the app – this includes weight loss!

For the mommies-to-be:


What to Expect – an app that is a personalized daily tracker which allows parents to be to track development of their baby day-by-day and week-by-week based on their due date. This includes fruit size equivalents to add excitement even before being able to feel any kicks!

Originally posted on

Read More

Sleeping Positions

Not a week goes by that I am not advising or someone is asking about the correct sleeping position. Sleeping position is broken down into 3 categories: side, back or front. The goal of a good sleeping position is to keep a neutral spine and reduce pressure points on the body. When we explore these three positions only side and back make the grade of good positions, and here’s why:

  1. Back sleeping is great with a well supported mattress, as the body is spread out and can be kept in a neutral position. If you are having low back pain and regularly sleep on your back, just get a pillow under your knees; that will let your back rest more comfortably. Under-the-head pillow selection is very important here. For most people one pillow that is low profile works best. We don’t want the head pressed forward with an oversized pillow. For people who have that forward head posture, then a larger pillow will make it comfortable for back sleeping, but again make sure your head is not being pressed forward.
  2. Side sleeping can also be a great sleeping posture but it is important that you support the whole body. A pillow between your legs is crucial for keeping the knees and hips in good alignment. This sleeping posture will also benefit from a foam pad on the mattress to help reduce the pressure on the point of the hip and the shoulder. Properly fitting pillows are crucial for the neck when side sleeping. The width of your shoulders will dictate the size of the pillow(s) needed. If you were to draw a line from the top of your head through your nose to the middle of your chin, that line should go straight down your body.
  3. Front sleeping – This is the big no-no for sleeping. Unless you can breathe through the back of your head, that is! There is no way you can sleep on your belly without having you neck cranked to one side to breathe. This puts a lot of pressure on you neck and upper thoracic area. These are unfortunately the two areas that we put a lot of postural strain on when we work at a computer or desk or drive for long periods. In order to change this, your best bet is to aim for side sleeping. Get a body pillow and hug it. This will keep your shoulders up from rolling onto your front, and help reduce the neck pressure. Perseverance is key to changing your sleeping position. It will take months to change, but stick with it. It’s worth it.
Read More

Lunch & Learn: Beat the Afternoon Slump!

Please join Dr. Kate McLaird ND for a Complimentary Lunch and Learn!

Topic: Beat the Afternoon Slump & Improve Your Energy!

When: Monday May 16th, 2016 – 12:15-12:45pm

Where: 12 Wellesley St. West, Toronto.

Dr. McLaird will offer an entertaining and informative session to the public about taking control of your energy in the afternoons and saying goodbye to the post-lunch drain.

Confirm your attendance by emailing the Toronto Wellness Centre or calling 416-920-2722. Space is limited!

Read More

Lunch and Learn: Sustainable Weight Loss

Please join Dr. Kate McLaird ND for a Complimentary Lunch and Learn!

Topic: Sustainable Weight Loss with Naturopathic Medicine

When: Friday May 13th, 2016 – 12:15-12:45pm

Where: 12 Wellesley St. West, Toronto.

Dr. McLaird will offer an entertaining and informative session to the public about not only losing weight safely, but keeping your weight maintained, through naturopathy.

Confirm your attendance by emailing the Toronto Wellness Centre or calling 416-920-2722. Space is limited!


Read More

Gift the Gift of Feeling Great!

The perfect gift for someone who has everything! Give the gift of relaxation and stress relief this holiday season. All massages at the Toronto Wellness Centre are with qualified, experienced, and talented Registered Massage Therapists.

Read More

Chiropractic and Kids

Through my career I have had people ask me if I treat children with chiropractic. The answer is a capital YES!

Children have a nervous system just like adults, they have a skeletal system that is on the path to being just like adults. The birth process is one that is very hard and physical on both the mother and baby and very often when these problems can start. The upper neck is at high risk of strain from the compression and pulling that are so common in today’s births. As their spine develops and starts to weight-bear the stresses change. How that body adapts to that change can have long lasting effects.

Chiropractic with kids is where I feel I can make the most impact in their lives. They are still growing and developing, so when we get proper alignment and nervous system function we remove potential barriers for that growth. With chiropractic the results are quick and they last for much longer in kids than adults.

I have found over the years however, that kids are starting to fall into the same traps as adults now more than ever. Being a kid use to be about playing outside and in sport. Now kids are more happy being on a smart phone or playing video game. Long periods of sedentary activities are similar to adults working a 40 hour week, so it is putting more strain on their bodies than ever before; that strain is from inaction rather than overuse. As such, kids are starting to show more adult posture problems.

Thankfully, there is starting to be some push back from parents, emphasizing the vital importance of physical activity. Getting kids in the habit of enjoying physical playing and sport will let them carry that trough to adulthood. This healthier child will respond to much better to chiropractic and reduce the frequency of needing to get their spine checked.

Read More

Texter’s Neck

Technology has been a large part of making our lives easier and improving our quality of life. Over the last 30 years with the increasing usage of computers, and smart phones particularly in the last 10 years, the ill effects of these technologies on our health have become more apparent. We know all too well about carpal tunnel syndrome, short sightedness, and the risks associated with sedentary sitting, but the term Texter’s Neck is becoming more common. This is due to the flexion (bending forward) of the head for prolonged periods of time.

On average, one’s head weighs 5 Kg (11lbs.). When it sits in the proper position the force of gravity is compressive so there is little energy needed to hold the head up. With movement however, the head flexes and creates a torque vector, so there are more physical forces the body has to contend with. Our muscles and ligaments are designed to deal with these forces in short periods of time. When we stay in the flexed position for long periods of time, such as when we stare down at our phones texting away, these muscles and ligaments begin to fail. This will lead to tissue damage, sprains, strains, and pain in the neck and shoulders.

As a chiropractor, I see the affects repeated strains sprains and tissue damage on a daily basis. Many of my patients experience neck pain, which is completely understandable considering how much time we all spend on our handheld devices both for work and pleasure. Your main concern over the long term is that these issues will lead to a change in the curve of your neck. This is the start of osteoarthritis of the cervical (neck) spine. The spinal cord goes through this area to connect the body to the brain. This connection is vital to a healthy and happy body.

We only get one spine and it needs to last our lifetime, so it’s important to have it checked and maintained by a chiropractor.

Read More

Toronto Wellness Centre Climbs the CN Tower

We are very excited to be supporting the World Wildlife Fund as we prepare to climb Toronto’s famous CN Tower as a team on April 26th, 2015!

Our team is made up of Toronto Wellness Centre staff and friends of the clinic. We’ll be climbing 1776 individual steps (that’s 144 flights) and the whole team is excited for this physical challenge!

As we prep for the climb, we’ll be training (watch out stairs: we’re coming for you!) and ensuring that each team member feels their best with regular chiropractic adjustments. Maintaining wellness is key as a big event approaches, and also for day-to-day life. After the climb, we’ll be feeling extra lucky to have two Registered Massage Therapists on hand, that’s for sure!

With proceeds going to support animals in need such as majestic right whales, powerful polar bears, intelligent Great Apes, mysterious clouded leopards, and many more, we’ll need your help. Donations can be made here to sponsor our climb and help these amazing animals!

Thank-you for your support!

Read More