National Health and Fitness Day

National Health and Fitness DaySaturday, June 3rd is National Health and Fitness Day in Canada: What a great opportunity to get your family active and take stock of your overall wellness!

Good health is more than just eating right; it’s about general wellbeing. Here are some suggestions to commemorate National Health and Fitness Day:

  • Plan some outdoor activities with the family
  • Enjoy quality down time together; keep the electronic devices away and have some real conversations
  • Prepare healthy meals together
  • Start a discussion with your family on how you can all be more active, healthier and happier


Family Day – Creating a Healthy Tradition

Family Day Healthy Fun IdeasFamily Day is a relatively new holiday in Ontario. While many of us are grateful to have this day off, we may not have any traditions established with our families, and we know that traditions are very important to create a positive family culture.

We’d like to recommend initiating happy and healthy Family Day traditions.

  • Disconnect to reconnect – Request that your family completely disconnect from all the distracting electronic devices on Family Day to help keep the focus on what’s important – your family; the people right in front of you.
  • Choose an activity – Explore Windsor – Essex together, choosing a healthy activity to do every year. Take a hike on the Greenway, explore the Windsor Riverfront Sculpture Park, visit Point Pelee or check out a local museum.
  • Plan and prepare a healthy meal together – Children learn from example, and a healthy meal is a great way to demonstrate the importance of good health.
  • Play games – Break out the traditional board or card games and enjoy quality time with the ones you love.

Family and good health are the two most important aspects of a good life. Creating great memories with a healthy focus is the perfect way to spend Family Day.

Have any other suggestions for Family Day activities? Please leave a comment below.

Vitamin D – What You Need to Know

Vitamin D Sunlight Winter Advice Windsor On Dr Scott ColasantiMaintaining a good level of Vitamin D is important for bone health and helps to prevent osteoporosis. Vitamin D is also thought to help with the body’s immune system, fight certain cancers and help prevent disease; such as heart disease and diabetes.

Your body naturally produces Vitamin D through exposure to sunlight. During the long winter months, this can be a challenge for most Canadians. The cold weather keeps many of inside, and when out, we are usually quite bundled up.

It’s a good idea to add foods to your diet throughout the winter to help maintain your Vitamin D levels. Foods that contain Vitamin D include:

  • Egg yolks
  • Fatty fish such as tuna and salmon
  • Beef liver
  • Cheese
  • Maitake mushrooms and portabella mushrooms grown with exposure to ultraviolet light
  • Beverages and foods that are fortified with Vitamin D, such as milk, plant-based milk, orange juice and cereals

As with all food choices, it’s important to read the labels.

How much Vitamin D do you need?

According to the Institute of Medicine, here are the recommended levels by age:

  • Infants age 0 to 6 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,000 IU/day
  • Infants age 6 to 12 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,500 IU/day
  • Age 1-3 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 2,500 IU/day
  • Age 4-8 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 3,000 IU/day
  • Age 9-70: adequate intake, 600 IU/day; maximum safe upper level of intake, 4,000 IU/day
  • Age 71+ years: adequate intake, 800 IU/day; maximum safe upper level of intake, 4,000 IU/day

Keep in mind that too much of anything can be harmful; excess Vitamin D can result in kidney stones and calcium build-up in the heart, lungs, blood vessels and other soft tissues.

If you’re concerned about your Vitamin D, speak to your family doctor.

Wellness in the Workplace

Casual employees gathered for a work meetingIs your business ready to move toward a happier and healthier workplace? What is workplace wellness?

Workplace wellness is the promotion of practices which support healthy behavior and wellness in the workplace.

Creating a wellness plan in a business does not have to be an expensive endeavor, nor does it have to be a company policy (although it is recommended). Improved health in the workplace can be initiated by an employee, management or the business ownership.

Whether you are a business owner or an employee; everyone benefits from a healthier workplace. Employees who participate in workplace wellness plans:

  • Take less sick time off work
  • Have higher rates of productivity
  • Are happier in general
  • Enjoy an improved work-life balance

A good place to start is by addressing current health issues within your workplace. Do most employees have a sedentary job? Are there healthy snack or food options on hand? Is it a stressful work environment? Is worker safety an problem?

Understanding and addressing the most common issues first will encourage participation and continued growth of a workplace wellness plan.

There are many resources available to business owners and employees who are looking for a healthier workplace. A great place to start is by visiting this website, where you can find great ideas for improved wellness in your workplace, develop SMART goals and find support. Good luck!

Goals of Chiropractic Care

treat the cause, not just the symptomThere are two main goals for chiropractic care: short term relief from painful symptoms and long term overall health benefits.

Short term pain relief

Chiropractic adjustments help people find all natural, drug-free pain relief; treating the cause of the discomfort, not just the symptoms.

Chiropractic care can help:

  • Restore mobility
  • Improve joint flexibility
  • Reduce inflammation

Longterm benefits of regular chiropractic care:

Patients who regularly utilize chiropractic services experience many positive long term and long lasting benefits.

  • Helps restore the natural healing abilities within your own body
  • Improved mood, energy levels and better sleep
  • Helps to avoid future injuries

We are here for you in times of sickness and health. Please reach out to us to begin your regular chiropractic care schedule. 519-258-8544

Get Out and Enjoy the Bounty of Summer

Longer days, warm weather, fresh air, kids out of school… Are you taking advantage of summertime?

Essex County Ontario Windsor Chiropractor Dr Scott Colasanti
Photo: County of Essex

Summer is our chance to relax and enjoy after enduring the cold harsh winter. For most of us summer is the time to enjoy activities like biking, hiking, camping, swimming, barbecues, etc. – not to mention the multitude of festivals and events to be experienced.

In Essex County, our seasons can change quickly and this seems to be especially true for summertime… so here are some ways to take advantage of the summertime.

Get out and be active

Why be cooped up in a stuffy gym, or in lounging in front of the TV or the iPad?

There are so many ways to exercise outdoors, from running to swimming to biking, golf, kayaking, paddle-boarding, etc.

It’s the perfect time to ‘change up’ from the same old routines, and our bodies definitely benefit from these kinds of changes.

Of course, when we are braving the elements we should definitely use sun block and avoid full sun exposure. Injury prevention is also important; take note of uneven terrain and use caution with more ‘extreme’ environments. As with all exercise, proper warm up is essential.

Enjoy locally-produced fresh produce

When we buy produce from the grocery store, it is generally ‘old’ by the time it hits those shelves. Fresh and local food not only tastes better but it has a higher nutrient content because it is fresh. It is not only a good thing to support local farmers, but it is also great to enjoy food that is in-season.

Check out local farmer’s markets by clicking here.


Summer is a great time to enjoy the more important things in life like family. Summer activities are a perfect way to spend time with the ones that you love.

Watch a sunset, go for a walk, eat a Popsicle, play catch… sometimes the simplest activities can create lasting memories.

We believe that wellness and good health is about balance, so take the time to enjoy the bounties of summer.

The days are getting shorter and before we know it, fall and winter will be upon us before we know it… Make sure that you can look back and say, “I had a great summer!” 

Let’s Get Active in Windsor – Essex

How to be active in Windsor Essex OntarioThe City of Windsor has declared June 2016 to be “Bike Month” – what a great reminder of a simple activity that we likely enjoyed as children!

Perhaps you’re an avid cyclist or maybe you haven’t been on a bike since you received your drivers’ license. Either way, there is no better time than now to explore Windsor and Essex County on two wheels.

Improvements in bike lanes and cycling infrastructure are occurring regularly now in Windsor and Essex County. Choose your route – either in the city or in the county, and join an adult and/or family friendly local trails, and check out the numerous online resources by searching ‘Biking in Windsor Essex County’.

Biking is not only a fun activity that many people of varying ages and physical abilities can enjoy… it’s also great for your health!


  • Is a heart-healthy exercise
  • Increases muscle strength
  • Helps improve flexibility and join mobility
  • Can help lower stress
  • Can help with weight loss

So grab a helmet and get your bike, ride and enjoy!