Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Safe Gardening

    Toronto has been having beautiful weather this week! For many that means spending time outdoors gardening and doing yard work. It’s common during this time of year to see people seeking treatment for strains and repetitive injuries sustained while doing work in their garden. Here are a few tips to help you stay injury free this season!


    Injuries at the shoulders can happen when the same action is repeated over a period of time (such a shoveling).  The fact that most people are typically more sedentary during the winter usually means that more force is needed, combined with high repetitions means there is a higher risk for injury. Follow these quick tips to keep your shoulders more safe:

    • Take frequent breaks.
    • If you need to lift heavy items, practice good lifting form: bend at your knees and not your back, bring the item close to your body, and then stand up. Use a wheelbarrow if heavy items need to be transported long distances.
    • Stretch first! Here are some simple shoulder stretches to try.


    Practicing good posture while gardening can help you avoid most injuries.  Avoid bending forward at the hips with a rounded back to help protect your spine!  Here are a few tips to keep your back happy:

    • Use long handed tools to help avoid too much bending over.
    • Sit on a short stool if possible.
    • Use knee pads! This encourages you to maintain good posture.
    • Avoid twisting movements while digging.
    • Check in with yourself often, stretching before, during and after gardening.

    Take breaks, be mindful and take your time to help you stay injury free during the spring and summer!



    Meet Your Therapist – Paul Dziegielewski

    We sat down with Paul, the most new addition to the Anatomica team, about his favorite parts of his role so that we could all get to know him better!

    Paul has been an RMT for six years, and he is an excellent fit for the Clinic!

    1. What are some cool courses/certifications you have taken?
      • Shiatsu
      • Fascia course with Thomas Myers
      • Anatomy
      • Osteopathy Courses in Cervical and Sacral
    2. What are you interested in learning more about?
      • Traditional Thai Massage
      • Shiatsu
      • Reflexology
    3. Three types of treatment at which I am really good:
    4. Something fun you don’t know about me:
      • I used to be a Hip Hop Dancer, and I also like to backpack and hike



    This rainy weather we are getting in Toronto right now is perfect for sleeping!  There is a gym in England which offers “Napercise” classes, which is essentially a 45 minute mid-afternoon nap. Participants of the class will find single beds, “atmospheric” sounds and a temperature which promotes calorie burning during sleep.

    Time magazine recently called sleep “The New Health Frontier“. Getting enough sleep can help with weight maintenance, depression, anxiety, mental clarity and energy levels, so there are additional health benefits to the class as well!





    Pasta Primavera with Peas, Asparagus and Kale

    Nothing says spring like asparagus and peas! This dish is nutrient dense, filling and perfect for the weather we’re having in Toronto this week. 



    Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs; add the peas, asparagus and kale to the pot during the last three minutes of cooking and stir occasionally. Reserve 1/2 cup cooking water, then drain the pasta and vegetables.

    Meanwhile, combine the olive oil, all but two tablespoons chives, the lemon zest and juice, 1 teaspoon salt and a few grinds of pepper in a blender. Add three tablespoons cold water and pulse until smooth, scraping down the inside of the blender. Transfer to a large bowl. Stir in the tarragon and drizzle with olive oil.

    Add the pasta and vegetables to the chive puree along with 1/4 cup of the reserved cooking water and half of the cheese; season with salt and pepper. Toss well to coat, adding more cooking water to loosen, if necessary. Serve topped with the remaining cheese and chives.


    Have you followed us on Facebook? We posted last week about how acupuncture isn’t just about needles, as covered by the Huffington Post  R.Ac. Annette Lambert offers no-needle treatments at Anatomica!

    Acupuncturists are trained in several healing techniques, and only one of them uses needles. There’s acupressure, cupping, gua sha, moxibustion, ear seeds, qigong, herbs, among others.

    Annette is in the clinic Monday from 2:45 – 8:30pm, Thursday 8:30am – 2:15pm and alternate Saturdays.

    Dark Chocolate May Boost Athletic Performance

    We thought we would share some good news for all your chocolate lovers out there – studies on dark chocolate show that it may boost your athletic performance.

    Dark Chocolate is rich in epicatechin, which is converted to nitric oxide in the body. This dilates blood vessels and reduces oxygen consumption — allowing athletes to go further for longer!

    Of course, eating dark chocolate without added sugar will have the most benefits. You can read more about the studies here!

    Chiropractic Care and Cupping

    Most people only think of adjustments when they think of chiropractic care; however, it may also include techniques such as acupuncture, ART, soft tissue manipulation and cupping!

    Remember the 2016 Summer Games, where Michael Phelps sported weird bruises on his body? That was due to cupping, which is a traditional therapy used to treat many health conditions, including pain. It works by pulling blood to the area affected, which stimulates healing. Cupping improves circulation and loosens up muscles and joints.  It usually isn’t painful, and sterile equipment is always used.

    Acupuncture for Carpal Tunnel Syndrome

    Carpal tunnel occurs due to pressure on the median nerve in your wrist. Carpal Tunnel Syndrome has many causes, from typing at a non-ergonomic angle to pregnancy. The symptoms of Carpal Tunnel include numbness, tingling, weakness, in the hand, and can progress to a point where your grip weakens, and performing tasks such as typing and using a stapler becomes very painful.

    Time magazine recently ran an article detailing the study done by  Massachusetts General Hospital on the effects of acupuncture on Carpal Tunnel Syndrome. In the study, one group was given real acupuncture and another group received “sham” electro-acupuncture, which used needles that didn’t penetrate the skin on fake acupuncture points. The group which received the real acupuncture showed measurable improvement in nerve conduction, significant brain remapping, and actual repair. They also have longer term benefits as well, and were more likely to report sustained or continued improvement in functionality—and in symptoms like pain, numbness, and tingling—than those who didn’t.


    Just another reason to see what acupuncture can do for you!

    Beet and Rhubarb Sping Salad

    When most people (incluing myself) think of rhubarb, they think of dessert and not salad. However, this delicious receipe may change the way you view this versatile plant. For those of us in Ontario, both rhubarb and beets are in season.  Rhubarb is a good source of calcium, vitamin K and antioxidants, and the beets are high in vitamin C, iron and fiber!


    • 9 medium beets of various kinds (get different colours if you can!)
    • 10½ oz trimmed rhubarb (about 7 stalks), cut on the diagonal into 1 inch pieces
    • 2½ tablespoons sugar
    • 2 teaspoons white wine vinegar
    • 2 tablespoons maple syrup
    • 2 tablespoons olive oil
    • ½ teaspoon ground allspice
    • ½ teaspoon Kosher salt
    • Freshly ground black pepper
    • 1 small red onion, thinly sliced
    • ⅔ cup flat leaf parsley
    • 3½ oz Gorgonzola (if you don’t like Gorgonzola, try goat cheese instead)
    1. Preheat oven to 425F.
    2. Wrap beets individually in foil, place on a baking sheet, and roast in the oven until soft (30-70 minutes, depending on size). Let beets cool, rub off peel, and chop into ¾ inch pieces.
    3. Meanwhile, toss rhubarb with sugar and spread in a single layer on a foil-lined baking sheet. Bake for 12 minutes, until pieces have softened without becoming mushy. Set aside to cool.
    4. In a large bowl, combine vinegar, maple syrup, olive oil, allspice, salt, and a dash of black pepper. Add onion and set aside for a few minutes to soften. Add parsley and beets and stir well. Just before serving, add Gorgonzola (or goat cheese) and rhubarb, along with the juices. Gently toss before serving.

    Let us know how it turns out for you!

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.