Dec 5

Manage Holiday Stress with 3 Acupressure Points

AcupunctureBy Jonathan Handel, R.Ac R.TCMP

The holidays are a stressful time for many, with family and work obligations coming together to make a perfect storm. At this time of year we don’t generally have the time to do our normal stress relief activities, and therefore things add up. Elevated or prolonged periods of stress will begin to effect other aspects of our health, causing issues ranging from anxiety and depression, to difficulty falling and staying asleep, digestive problems, and body tension.

There’s no need to not wait until the new year to start resolutions for better health, here are a few great stress relief techniques to help you make it through holiday season. And while they may not relieve your stress entirely, they are a great tool to help take the edge off, so you can end the year feeling a little more relaxed.

Acupressure -Point #1: Yin Tang (or the “Third Eye”)

 The “Third Eye” is located between the eyebrows, right were the nose and forehead meet. In Chinese Medicine we call this point Yin Tang, which translates to “Hall of Impressions,” alluding to the fact that this point helps calm the mind. Massaging this point can help with overthinking and settle down an overactive mind.

To activate this point press and massage with a circular movement, going equal times in both directions. Also try grasping at the area with your thumb, index and ring fingers and kneading. Both of these techniques will help with anxiety, insomnia, and headaches.

Acupressure -Point #2 – REN17 (Chest Centre)

This point is located on the sternum, along the front midline of the body, directly between the nipples. It is a great point when stress causes symptoms such as shortness of breath, heart palpitations, or tightness of the chest. In other words, use it to help lift the emotional weight off your chest.

Massage this point both clockwise and counter-clockwise using either the pads of your three middle fingers. Alternatively, make a fist and place it on your chest at REN17, use your other hand to support the fist and again massage in a circular movement, making sure to go in both directions.

Acupressure-Point #3 – Pericardium 6 (Nei Guan or “Inner Gate)

Nei Guan is one of my favourite points because it is able to help with so much! Locate this point three finger widths from the inner wrist crease between the two tendons. This point is able to help deal with what both of the last did, including anxiety, insomnia, chest tension and palpitations. What it is able to do on top of that is deal with nausea, vomiting, and emotional irritability.

To activate this point grip one wrist with the other hand and use you thumb tip to press between the tendons. Hold it for 30 seconds up to 10 minutes, and see how you stress and other symptoms begin to melt away.

Jonathan HandelJonathan is a acupuncturist and practitioner of traditional Chinese medicine. He values a holistic approach, and seeks to treat the root causes of illness and provide symptomatic relief for people seeking to better their health and quality of life. As a practitioner, Jonathan seeks to create a positive healing environment, where patients can step away from their daily stresses. Through creating a safe and comfortable space, patients can look forward to coming in for treatment as an opportunity to seek relief and get the support they need.

 

 

 

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Nov 30

Pumpkin Spice With Out The Nasty Side Effects.

pumpkin-spice

By Aly Shoom, Nutritionist

It’s a sure sign of the cooler weather when your favorite coffee shop starts serving pumpkin spice lattes (PSL’s). Unfortunately, although pumpkin can be healthy, these lattes are far from it! Starbuck’s PSL doesn’t actually contain any real pumpkin and is loaded with sugar – made of sugar, condensed milk, sweet condensed nonfat milk, coloring, artificial flavors, and a few other ingredients.

There’s still hope! It’s easy to make your own PSL filled with wholesome ingredients with loads of health benefits.

Pumpkins are full of wonderful nutrients. They contain antioxidants, carotenoids, vitamin C, and gut-friendly fiber. Pumpkin spice is made up of a few different spices, each with their own nutritional benefits. One of these spices is cinnamon, which has the ability to help regulate your blood sugar levels. Ginger is another spice in the mix. Ginger is anti-inflammatory and is great for indigestion and nausea.

How to make your own (healthy) PSL:

Ingredients:

  • 1/2 cup brewed Coffee or 2 espresso shots
  • 2 Tbs Pureed Pumpkin
  • 1.5 Tbs Maple Syrup
  • 1/2 tsp Pumpkin Pie Spice
  • 3/4 cup Unsweetened Almond or coconut Milk
  • 1/2 tsp Vanilla Extract

Directions:

  1. In a small pot over medium heat, stir the pumpkin puree, maple syrup and pumpkin pie spice until combined. Slowly whisk in milk of choice. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract.
  2. Transfer milk mixture to a blender. Add in brewed coffee and pulse several times until foamy and frothy.

 


Aly ShoomLet’s see if we will make a great team? Book your free 15- minute consultation here. Bring your questions and concerns and see if sheʼs the right match for you!

Aly is a Certified Nutrition Practitioner (CNP) who specializes in weight loss. Aly graduated top of her class from the Institute of Holistic Nutrition and holds a BA from Western University. Aly’s warm and approachable demeanor empowers her clients to take control of their health. Aly believes that eating healthy isn’t about being perfect, it’s about having a plan you can stick to that gives you energy while allowing you to eat the foods you love. Aly believes that with the right tools and guidance you can make positive lifestyle changes to enjoy a happier and healthier life!

 

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Nov 28

Headaches – A Naturopathic Approach

headaches NaturopathBy Dr. Erin Wiley Naturopathic Doctor

 Headaches can be debilitating and costly to our performance and productivity.

They can strike when you least expect it, and the anticipatory anxiety and fear about how your headache is going to interfere with your next project or adventure can feel very limiting. The suffering and side effects not only affect the individual but also their loved ones.

 It is important to understand the influencing factors and causes of your headaches so that the appropriate treatment can be recommended.

While most treatments aim to treat the headache when it is happening by blocking the associated pain and symptoms, an integrative approach with the support of your Naturopathic Doctor (ND) supports the brain and nervous system as it relates to the entire body as the primary focus for prevention.

 Your ND understands the “Brain-Gut” connection.

The ecosystem of bacteria living in the digestive tract (your micro-biome) communicate directly with your DNA, which affecting your brain. A gut that is out of balance produces signals in the body that promote pain and inflammation. For many people, this is the root cause of their susceptibility to headaches.

 Your ND will likely make diet and lifestyle recommendations that support the growth and development of a healthy micro-biome.

Your ND may also recommend food sensitivity testing. As a result of damage to your digestive tract over time, you may have developed an immune reaction to some of the foods you are eating. Eating these foods can produce low grade inflammation, which often presents as a headache. Identifying and removing your food sensitivities is an essential step towards healing your micro-biome and preventing your headaches.

 Your ND may recommend supplements or IV micronutrients to replace lost nutrients.

When the digestive system is inflamed and out of balance, you cannot absorb nutrients optimally. This can lead to nutrient deficits over time. Delivering nutrients like magnesium and trace minerals directly into the blood stream through an IV helps to bypass this damaged system and heal the body from the inside out. IV nutrients such as magnesium have been used to address and prevent headaches including migraines.

Correcting your physiological nutrient deficiencies and calming inflammation in the body can often be the key to addressing the underlying susceptibility to headaches.

This type of therapy can also complement any type of manual therapy for headaches. So if your chiropractor, massage therapist, physiotherapist or acupuncturist has not yet recommended an assessment from a Naturopathic Doctor, it’s time to get one.

The next step is to book your consult here.


Naturopath TorontoDr. Erin Wiley is a naturopathic doctor with a strong focus on preventative and integrative medicine. She is the Owner and Clinic Director of the Integrative Health Institute, an integrative medical clinic located in downtown Toronto. Erin has a strong clinical
emphasis on stress related illness, anxiety, depression and hormone balance. As a naturopathic doctor, Erin is passionate about working with people to help them better understand their health and achieve their health goals.

 

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Nov 21

Is Sugar Hiding in Your Health Food?

is-sugar-2

By now itʼs probably safe to assume you all know white sugar is far from a superfood, and should be avoided most of the time. So, here are five products labeled as ʻhealth foodsʼ that are secretly loaded with refined sugar!

1. Store bought smoothies: Smoothies sounds like a healthy choice, but often times they can be almost as bad as a milkshake. Store bought smoothies, for example from Booster Juice, are often made with sorbets and/or frozen yogurts – these are full of refined sugars and should be categorized as a dessert!

3. Granola bars: Granola Bars are often disguised as healthy but are usually just dressed up junk food. Most store bought granola bars are sweetened with refined sugar, or just as bad artificial sweeteners, and these are the main ingredients!.

2. Flavored yogurts: If you can tolerate dairy, organic yogurt may be a good snack option for you, but make sure to buy unsweetened! Typically, a 6-ounce container of plain yogurt has about 12 grams of naturally occurring sugar in the form of lactose. In a flavored yogurt, for example Yoplait Blueberry, that 6-ounce serving usually has about 28 grams – thatʼs 16 grams (4 teaspoons) of added sugar!

4. Salad dressings: In some salad dressings the first ingredient is refined sugar, for example in Briannaʼs Homestyle Blosh Wine Vinaigrette. This dressing may seem healthy since itʼs a vinaigrette, but in 2 tablespoons there is 3 teaspoons of refined sugar. Something else to watch for is fruit flavored vinaigrettes. Often they picture real fruit on the label but when you read the ingredients thereʼs no fruit, itʼs flavored with sugar and artificial flavors.

5. Flavored oatmeal: This should be a health food, but flavored oatmealʼs are loaded with sugar. Most of these oatmealʼs have about 20 grams of sugar or more coming from refined sources – this is more than you should consume in an entire day!


Aly ShoomLet’s see if we will make a great team? Book your free 15- minute consultation here. Bring your questions and concerns and see if sheʼs the right match for you!

Aly is a Certified Nutrition Practitioner (CNP) who specializes in weight loss. Aly graduated top of her class from the Institute of Holistic Nutrition and holds a BA from Western University. Aly’s warm and approachable demeanor empowers her clients to take control of their health. Aly believes that eating healthy isn’t about being perfect, it’s about having a plan you can stick to that gives you energy while allowing you to eat the foods you love. Aly believes that with the right tools and guidance you can make positive lifestyle changes to enjoy a happier and healthier life!

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Nov 14

Thanks, Mom. A Note to My Mom and a Message for New Moms

family_holding_hands

By Shannon Stoby, PT, MScPT

Hi Mom. I know you read all of my blogs, so here’s one for you.

I write this, not as a parent, but as a grown child. My mom sacrificed a lot of her life for us. She always cared for us and put the family first. As parents go, I pretty much hit the jackpot. They were always there for me. I was loved and supported—not in illusions of perfection or ‘you’re the centre of the universe’ way, but I had all I needed, my dreams were encouraged and my accomplishments celebrated.

As I have embarked on my own healing journey as an adult, I have come upon some things I did not expect. Some anger, some shame, but one thing that I thought I had I did not come across: self-love. Oddly, that was surprising. And I have learned that no amount of love that you receive from others can teach you that.

My message to new moms is that you have to support yourself if you want to support your baby. I have been told that new moms don’t want to hear that. Unfortunately, I am more in the habit of telling the truth than what people want to hear. I get that from you, Mom—haha.

I would love to be able to tell new moms the one magic exercise that will stop you from peeing your pants when you sneeze or exercise, but the truth is that mechanism is not the same in everyone so there is no ‘one size fits all’ cure—you need a pelvic floor physiotherapy assessment to know how to proceed. I would love to be able to tell you the magic way to wear your baby carrier so your back doesn’t hurt, but the truth is if your pelvic floor and/or your abdominals are not healing properly, your back is likely going to be angry and you need an assessment and likely some treatment to help you out.

But, there is some good news…

Because the truth is also that just because you are now a mom, does not mean that you have to have all the answers or be able to do everything yourself; it’s okay to ask for help. The truth is that even though your every instinct may be to throw all that you are into caring for your child, you are still an important person in this world in your own right. The truth is that even though your body may not feel ‘normal’ and may not even feel like your own right now, with help you can heal. After all, you have already grown a full human and squeezed it out of an orifice that looks like it has no business doing it. I know that sort of thing happens every day but, when you think about it, that’s a pretty bad-ass thing to do, so you can’t possibly have less potential than you had before.

As I have embarked in my pelvic floor physiotherapy practice, I have come across a lot of moms, many of whom are stressed and tired and find it difficult to find the time for self-care. I understand that you have an important job and great responsibility to nurture and care for a vulnerable new child—sometimes more than one. But, it is not selfish to care for yourself. You are not neglecting your child to do so—in fact, it is also true that the greatest gift you can give another is the best version of yourself. Give your child an example to follow in loving themselves. Light their path.

I now have the joy (and sadness) of watching my mom go bravely forward after the loss of my dad. Through our grief I have been able to watch her further find herself, set her boundaries, and spread her wings. Her courage and her example are an inspiration to me. Thanks for everything, Mom. I love you and I am proud of you.

By: Shannon Stoby, PT, MScPT
Physiotherapist
DSC00358
Shannon is a Physical Therapist with an interest in helping her patients achieve holistic healing from whatever ails them and achieve optimum functioning in pursuing their passions.

Shannon graduated from the University of Alberta with a Bachelor of Physical Education with distinction, and followed with a Master of Science in Physical Therapy. She is licensed with the College of Physical Therapists of Ontario and is a member of the Canadian Physiotherapy Association.

Shannon has trained extensively in John F. Barnes Myofascial Release (MFR), and this is the focus of her practice. She has worked with patients with mental illness, has trained in women’s health treatment, and is a sports enthusiast; MFR allows her a means to assist with all of these issues in a meaningful way. She has also worked across the lifespan, with experience addressing the health concerns of older adults. Through her experience in work and in life, she has come to understand that there is more to healing than just the body. While physical health is paramount, the roles of the mind and the soul in health and healing are of equal importance.

Shannon is excited for the opportunity to work with the talented team at IHI, and looks forward to working with you, in wherever the journey may lead.

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Nov 7

Pain Management: An Integrative Medicine Approach

pain

By Dr. Erin Wiley Doctor of Naturopathic Medicine

We all know pain, but when we are dealing with pain that does not go away it can feel devastating. Our team understands that consistent pain impacts every aspect of your life and health. The stress of coping with the pain can be extremely challenging, often creating anticipatory anxiety about the ability to function, maintain activity levels, and achieve goals.

While there is no simple solutions to chronic pain management, a comprehensive approach that supports all factors which contribute to pain and stress can be very beneficial. Not only does this physically support healing but also, the sense of having options and opportunity decreases anxiety by helping you understand how you can support your progress.

Our team has worked together for many years providing clients with a web of support for their pain-related health concerns. This is a simplified overview of how we work together to gain momentum in your recovery process.

Our Naturopathic Doctors get your physiology working for you, turning off inflammation, addressing the cause of the pain at its root and supporting optimal tissue recovery.

As opposed to drugs that block the pain response, which can give relief in the short term but are not a permanent solution, our Naturopathic doctors seek to understand and repair the influencing factors affecting your physiology that cause your body to respond with pain. Addressing inflammation is a good example. There are many environmental and lifestyle factors that trigger the body to either produce inflammatory or anti-inflammatory mediators. Working further upstream than most conventional approaches, your Naturopath can help you turn off inflammation, decreasing your pain and increasing your confidence. This decreases reliance on medication, which helps avoid the  many o unwanted side effects. Your Naturopath can also help you optimize the nutrients you need for tissue repair and decrease the effects of oxidative stress and damage to your nervous system.

Our Chiropractor helps to re-educate your nervous system, decreasing ergonomic stress and retraining your movement patterns.

Pain and the resulting change in behavior have a dramatic impact on your brain and movement patterns. Our chiropractor understands how everything is connected. He works to gently re-establish how your nervous system is communicating with your body through movement. Teaching you how to communicate with your nervous system can encourage and support your recovery.

Our massage therapy team helps to deepen your body awareness, relax your body and mind and increase circulation to support tissue repair.

Pain can be very stressful and the resulting stress can create tension in other areas of the body. New movement patterns can overwork and exhaust the areas of the body that are working hard to compensate for the movement deficits the pain is causing. Sometimes we are not aware of what we are holding on to until we create the opportunity to develop awareness and release some nervous tension. This happens on the massage table in the hands of a skilled therapist gently guiding you to areas of your body that need attention. As the tension moves out, blood flows in, nutrients and oxygen revive the starving tissue and the opportunity for healing begins.

Acupuncture offers relief of muscle tension, addressing unhealthy patterns at the source by balancing the autonomic nervous system.

Acupuncture needles can access areas of the body that manual therapy simply cannot touch. Their application can either tonify or sedate the nervous system. By providing support to the autonomic nervous system, acupuncture can provide lasting relief. Tissue healing is also enhanced by the micro stimulation of the tissue.

Our clinic also offers a variety of specialized and pain supportive modalities such as pelvic floor physiotherapy for pelvic pain, fascial release, cognitive behavioral therapy and hypnosis for pain and stress management. While all of the modalities have benefits, your health practitioner can help you choose the modalities that best suit your preferences, condition and concerns. The combined impact of choosing more than one therapeutic tool is what makes integrative medicine such an effective approach. Just as a triangle makes the strongest base because the forces on the structure are shared equally along all three sides, so too does combining different therapeutic modalities have the greatest impact to strengthen your body and enhance recovery. Let’s build some momentum in the direction of recovery. The next step is to book your appointment here.

Naturopath TorontoDr. Erin Wiley is a naturopathic doctor with a strong focus on preventative and integrative medicine. She is the Owner and Clinic Director of the Integrative Health Institute, an integrative medical clinic located in downtown Toronto. Erin has a strong clinical
emphasis on stress related illness, anxiety, depression and hormone balance. As a naturopathic doctor, Erin is passionate about working with people to help them better understand their health and achieve their health goals.

 

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Oct 31

Underneath Anger is Fatigue

tired

By Erin Wiley Doctor of Naturopathic Medicine

Underneath anger is fatigue. Catching yourself yelling at your loved ones? Frustrated with your coworkers? Leaning a little more on the coffee and red wine than normal? Making up arguments in your head? Escalating thoughts about how life is not going as planned and it’s impossible to get ahead? Recognizing that “this is not you” as your motivation seems to only be for Netflix, your optimism has hit rock bottom and, lets face it, you’re looking for someone or something to blame? Well chances are it’s not your family, your job or your co-workers that are making you so frustrated, grumpy and generally unpleasant (although some of those things may need to change), chances are your just F&*%ing tired.

Overwork and information overload is taking a toll on all of us. Although the pressure to be perfect and never admit weakness is causing some of us to choose to stay angry rather than admit we are tired (because hey, it looks like everyone on Instagram has life figured out), in reality we are all under a huge amount of pressure. In today’s world of smart phones and endless internet searches, the rate of information is faster than ever before, and that rate has been increasing exponentially. From my perspective, we are now hitting our biological max. There is a finite number of neuron connections our brain can make every day. If we spend those connections mindlessly and without a strategy to handle social media and email, and at the same time are pushing the number of hours in our workday to the max, there is going to be nothing left but frustration, lack of focus and poor concentration by the end of the day. Exhausting the nervous system results in both physical and mental fatigue and when this pattern is chronic, your hormone balance will make you angry and emotionally fragile.

Consider how many times a day you tell someone how busy you are or apologize for not doing something or being able to remember things the way that you used to. I see it everyday in practice and I have absolutely experienced it myself. It’s time for a gut check, a wellness inventory, a reconnection with yourself and ultimately an opportunity to recharge your spirit, or in medical terms, rebuild your endocrine system.

To perform at our best, we need to stop sacrificing sleep, exercise, fun and real life relationship-building just to get a head on a to-do list that never ends. Otherwise, we are going to risk not living our life potential, losing our spark, and losing relationships that really matter. Perhaps, if we let ourselves get too exhausted, we will no longer function and might just lose everything.

Before you quit your job, fire your assistant or break up with your partner, let’s make sure that you are running on a full tank and are thinking clearly about your life purpose.

This is what I can do to help you build your energy levels.

I can assess and educate you on how to balance your hormones to improve your mood and energy levels. If you can’t sleep, I can recommend treatment options that will help you to sleep better.

Naturopathic doctors utilize comprehensive testing techniques because fatigue can be related to so much more than just ruling out anemia. Evaluating your thyroid and adrenal function, checking for hormonal imbalances and uncovering hidden food sensitivities can all be part of this approach. Together we can choose the testing that has the highest priority for you.

We will also work to support your often overlooked mitochondrial function. These tiny organelles produce all of the energy for the body. They are a therapeutic target in the world of anti-aging medicine and require specific nutrients and antioxidants to function at their best. At our clinic, you can access IV therapy and professional strength supplements to help replenish your lost resources in a meaningful way.

And of course I would not be a Naturopathic Doctor if I did not address the underlying causes of digestive imbalances and inflammation that can lead to anxiety and depression. So much can be gained in energy by simple changes in the health of our micro-flora.

Seriously, fatigue is not working for you and this is what you will need to do.

Set up healthy boundaries around your work and sleep schedule. It’s not sustainable to constantly work 10+ hour days without support or recharge time. The goal is to work better, to be more efficient and productive but not work longer.

There is no way around it, you are going to need to go to bed on time and exercise if you want to recover and repair your endocrine system. We will start where you are at and take it one step at a time, because I know how tired you are and unmotivated you feel, and you may have kids or clients, or a boss who just does not care, but be prepared because without sleep and exercise you won’t get better.

You will need to prioritize. This means putting your basic needs for nutritious food, daily activity, fun and relationship building first. If your tank is full you will have so much to give. If your tank is empty… well, you know what will happen.

Supplements can be very supportive but you need to take them on a routine basis, at a therapeutic dose and for the correct period of time if you want your recovery to be enhanced by their effect. Although you should start to feel better in the first 2-3 weeks, supplementation is not a short-term therapy. It’s going to take time to recover what has been lost.

Ultimately, you need to be honest with yourself and uncover the driving force and beliefs behind choosing actions and behaviours that are not supportive to your health. You will need to let go of perfectionism, focus on your progress, and develop compassion for your recovery. My clients are all results-oriented, but if your negative patterns keep up the way that they have been, you are likely going to burn out.

Above all, trust your intuition and embrace clear-minded choices that are moving you in the direction of your life purpose. Where there is purpose there is great power to change.

The next step is to book your assessment by clicking here. I look forward to working with you.

In health,

Dr. Erin Wiley

Naturopath TorontoDr. Erin Wiley is a naturopathic doctor with a strong focus on preventative and integrative medicine. She is the Owner and Clinic Director of the Integrative Health Institute, an integrative medical clinic located in downtown Toronto. Erin has a strong clinical
emphasis on stress related illness, anxiety, depression and hormone balance. As a naturopathic doctor, Erin is passionate about working with people to help them better understand their health and achieve their health goals.

Readers also like: Top 6 Reasons Why You are So Tired

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Oct 24

Aly’s Top 3 Low Carb Breakfast Recipes!

low-carbWhy low carb?

I recommend a low carb breakfast to most of my clients, and if not low carb than a meal that balances blood sugar while containing healthy protein and fats. Why? Often times a major factor to weight loss and overall health is balancing your blood sugar, not just cutting calories!

If youʼre used to your morning bagel or a food court option than this may seem like a daunting task, but it can be easy! Here are 3 easy recipes that will take you less time than getting in that Starbuck’s line and will give you more energy and higher concentration levels throughout the day!

1. Chia pudding:

I love this option because it can be made the night before (or a few nights before if you want to prep enough for the week). It also takes a total of 5 minutes or less to make and thereʼs very minimal cleanup. This recipe is for 1 serving. It can easily be doubled or tripled to give you a few days worth of grab-and-go healthy breakfasts!

Ingredients

  • 4 oz almond milk or coconut milk
  • 2 tbsp chia seed
  • 1/2 tsp maple syrup
  • 1/4 tsp vanilla extract

Optional toppings:

  • 1tbsp hemp hears
  • 1 tbsp blueberries
  • 1 tsp unsweetened coconut flakes

Directions

  1. Add all ingredients to a mixing bowl and whisk vigorously to combine.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (until it’sachieved a pudding-like consistency).
  3. Serve chilled with desired toppings (hemp hearts, blueberries, shreddedcoconut)
2. Smoothie:

Although itʼs ideal to sit and eat your food, I know that isnʼt always realistic. A smoothie makes a great nutrient dense breakfast that you can eat on the go!

Ingredients

  • 1 pear, chopped
  • 1 cup ice
  • 1 cup spinach
  • 1 scoop protein powder (I like Sunwarrior or Genuine Health)
  • 1 Tbsp coconut oil
  • 1 cup unsweetened almond milk (or enough so everything properly blends)
  • Sprinkle cinnamon (great for blood sugar balancing)

Directions: Blend and enjoy! Option to top with unsweetened coconut flaked if you would like.

3. Mini frittata:

These are much easier than they sound, and make great breakfasts and snacks for the week.

Ingredients

  • 8 organic eggs
  • 1 cup mushrooms
  • 1 cup diced red bell pepper
  • 1 cup diced onion
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

*Note: You donʼt need to stick with the veggies I used, you can use whatever veggies you would like!

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Grease 8 muffin cups with a bit of coconut oil or line with paper liners.
  3. Beat eggs together in a large bowl. Mix veggies, salt, and black pepperinto the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
  4. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.

*about 2 “muffins”=1 serving

I know sometimes youʼre caught in a jam and you have no choice but to go to the food court. That doesnʼt have to be a diet disaster!

One tip is to keep hemp hearts in your desk at work. Hemp hearts are full or healthy fats and protein and can be added to plain oatmeal, which you can get at Starbucks or Tim Hortonʼs. I recommend adding about 3T to your oatmeal to help keep your blood sugar balanced.

Looking to really cut sugar from your diet? Join Aly’s 4 Week Kick Sugar Group Program. Click here for more information. Or come talk to Aly one on one!


Aly ShoomLet’s see if we will make a great team? Book your free 15- minute consultation here. Bring your questions and concerns and see if sheʼs the right match for you!

Aly is a Certified Nutrition Practitioner (CNP) who specializes in weight loss. Aly graduated top of her class from the Institute of Holistic Nutrition and holds a BA from Western University. Aly’s warm and approachable demeanor empowers her clients to take control of their health. Aly believes that eating healthy isn’t about being perfect, it’s about having a plan you can stick to that gives you energy while allowing you to eat the foods you love. Aly believes that with the right tools and guidance you can make positive lifestyle changes to enjoy a happier and healthier life!

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Oct 16

Acupuncture for Pain Management

october-events1

 

By Jonathan Handel

Fall is here, and people are heading back to their regular schedules, whether that be work or school. For many, Summer with it’s time spent out of doors and active, is now being replaced by the more traditionally autumnal pursuit of sitting at a desk, and our bodies can already feel the difference.

One of the most common reasons people come see me is to manage the musculoskeletal tension and pain that comes from sitting at a desk all day. One recent study published in the journal Acta Medica Academica showed that 89% of office workers suffer from some type of MSK pain. Neck pain was the most common, affecting 69.2% of workers, followed by lower back pain at 58.2%, knee problems (41.8%), shoulder pain (35.2%) and upper back pain (34%). From my experience these findings are spot on, and I see this at the clinic every day, often with two or more of the above concerns overlapping.

Poor posture when using a computer, prolonged sitting, and generalized stress are the main culprits of these complaints. It is important to address such issues by setting up work environments in an ergonomic way, taking breaks to stretch/walk/breathe, and maintaining a balance in our lives that includes non-work activities such as exercise, socializing, and good sleep. But since we are at that desk eight hours a day (at least!), sometimes negative patterns can become entrenched, and we need some extra support to break out of it and resolve the aches and pains.

For this, you could not ask for a better tool than acupuncture!

What makes acupuncture a great therapy to manage these complaints is that it is able to not only give symptomatic relief for the tension and pain through releasing the muscles, but also help address the unhealthy patterns at the source by balancing the autonomic nervous system. This means that acupuncture can provide lasting relief. A study in the journal Pain recently showed that office workers who suffer from chronic neck and shoulder pain felt the benefits for three years following a course of acupuncture treatment.

So this autumn, don’t let yourself fall into old patterns. Working at a desk doesn’t have to mean living with discomfort. Let acupuncture be your tool to prevent and manage aches, pains, and their underlying causes.

Jonathan Handel, R.Ac R.TCMP

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Jonathan is a acupuncturist and practitioner of traditional Chinese medicine. He values a holistic approach, and seeks to treat the root causes of illness and provide symptomatic relief for people seeking to better their health and quality of life. As a practitioner, Jonathan seeks to create a positive healing environment, where patients can step away from their daily stresses. Through creating a safe and comfortable space, patients can look forward to coming in for treatment as an opportunity to seek relief and get the support they need.

 

References:

http://ama.ba/index.php/ama/article/view/173/pdf_8

http://journals.lww.com/pain/Abstract/2004/06000/Effect_of_acupuncture_treatment_on_chronic_neck.15.aspx

 

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Oct 10

6 Reasons to See a Holistic Nutritionist

Holistic Nutrition

1. Nutrition and lifestyle changes have a huge impact on your overall health and well-being. Through making positive nutrition changes you can expect more restful sleeps, improved mood, weight loss, increased energy and so much more!

2. Youʼre unique and your time is precious: There is plenty of great nutrition advice on the internet, in books, on TV etc. but everyone is different and food reacts differently in everyoneʼs body. A nutritionist will go through your complete history: food, stress, family diseases, injuries, allergies, etc. and will apply their findings to a personal plan that suits you.

3. Inspiration, motivation and less stress: A Nutritionist is there as your personal cheerleader or to give you a little kick in the butt, depending on what you need. They also help make your choices simple and easy to follow, putting an end to paralysis by analysis.

4. Root cause: For many health concerns, food can be your most powerful resource. A nutritionist can get to the root cause of your low energy, weight issues, skin issues, etc. Instead of focusing your energy on surviving you can focus your energy on thriving.

5. Make food fun again: Meals should be fun and exciting. Get recipes for meals that are healthy, quick, delicious and nutrient dense! Seriously loving food is awesome!

6. Sustainable results: I know from experience, quick fixes and fad diets donʼt work in the long run! Seeing a Holistic Nutritionist you can expect to form new habits and lifestyle changes that will yield results that last a lifetime.

Aly ShoomLet’s see if we will make a great team? Book your free 15- minute consultation here. Bring your questions and concerns and see if sheʼs the right match for you!

Aly is a Certified Nutrition Practitioner (CNP) who specializes in weight loss. Aly graduated top of her class from the Institute of Holistic Nutrition and holds a BA from Western University. Aly’s warm and approachable demeanor empowers her clients to take control of their health.  Aly believes that eating healthy isn’t about being perfect, it’s about having a plan you can stick to that gives you energy while allowing you to eat the foods you love. Aly believes that with the right tools and guidance you can make positive lifestyle changes to enjoy a happier and healthier life!

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