Dr Sara’s Office News - February 2026 Edition
Featured Article: Snow Shovelling Success: Tips and Tricks
Winter is half over, everyone!
However, I suspect there is more snow and cold on the way still. I find myself talking a lot these days about common-sense tips and tricks for snow shovelling that never go out of style.
Here is some wisdom from an Ontario Chiropractic Association newsletter from a few years back:
When you consider that a shovelful of snow weighs five to seven pounds, you realize how much weight you have to lift to clear your sidewalk or driveway - on average, several hundred pounds. Shovelling snow can be a pain in more ways than one. These tips will help
keep your back in top shape:
Don’t let the snow pile up: If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow at once. It’s far less strenuous in the long run.
Warm up: Before tackling any strenuous activity, take the time to warm up with some overall conditioning (a 10- to 15- minute walk, even on the spot, should do it), followed by some simple stretching.
Pick the right shovel: Use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.
Push, don’t throw: Always push the snow to the side rather than throw it. That way, you avoid lifting heavy shovelfuls of snow and sudden twisting or turning movements.
Bend your knees: If you find you have to lift a shovelful of snow, as with lifting any heavy object, you need to use your knees and your leg and arm muscles to do the pushing and lifting, while keeping your back straight.
Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shovelling, come see Dr Sara. If you have severe chest pain, see a medical doctor immediately. Not resting enough during snow shovelling is an overlooked cause of heart attacks.
Keep fit this winter!
With love,
Sara Joy
Updates and Upcoming Events
Reminder
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Great Recipe
Cranberry Lemon Muffins
These muffins are gluten & dairy-free.
Makes 12 muffins
Ingredients
2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dried cranberries
½ cup grapeseed oil*
3 eggs
½ cup agave nectar*
1 teaspoon lemon zest
Method
1. In a large bowl, combine almond flour, salt, baking soda and cranberries
2. In a smaller bowl, stir together oil, eggs, agave, and lemon zest
3. Stir wet ingredients into dry ones
4. Spoon batter into a paper-lined muffin pan
5. Bake at 350° for 25-30 minutes
6. Cool and serve
*Can substitute any neutral flavoured oil for the grapeseed oil and honey or maple syrup for the agave nectar.