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Make Your September Easier With Meal Planning

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It’s September, back to routine, making lunches and….meal planning! September always feels like a fresh start for me.  As the days get shorter, temperatures begin to cool and kids go back to school – September can be a time to reset and get back to good eating habits.   However, with the demands of making lunches, driving to after-school sports and activities, and busier work schedules, sometimes eating healthy can take a back burner to our busy schedules.  This is where meal planning can help!  It has made a huge difference for me in making the household run smoother and making sure we are eating healthy. Here are some tips to incorporate meal planning into your life:

  • Plan some time each week to do your meal planning. I plan and grocery shop once a week; usually on a Saturday or Sunday
  • Look at the week ahead and figure out what days you will have time to cook and which days you will be pressed for time and plan accordingly.
  • Make a list of family favourite meals. Get the family involved and get their input so that meals and snacks can include items everyone likes.
  • Double or triple recipes so that you will have leftovers for lunches, another dinner, or to freeze for hectic weeknights when you don’t have time to cook.
  • Spend some time preparing healthy snacks so you can grab and go. If you have healthy snacks available you will choose healthy snacks.  If you have unhealthy, processed snacks you will choose those!
  • Plan a break or night off from cooking. Pull out a meal from previous batch cooking or order some healthy take-out, put up your feet and relax!

At first, meal planning can be a bit more work, but if you get into the habit it can become part of your lifestyle.  The reward is a healthier, happier family!  😊 If you would like more tips on meal planning, or if you would like to have some meal plans made up for you I’m here to help! In health and wellness, Tamara

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Fall-ing In Love With Yourself!

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With the busy fall season approaching, it is a great time for a fresh start. Instead of starting the latest diet trend or doing a juice cleanse, it might be nice to practice some self love and care. Sadly, we live in a culture that has set us up for failure when it comes to loving ourselves. For many years we have been exposed to diet culture, where your weight, shape, and size is valued much more than your health and well-being. This has led to thousands of people becoming chronic dieters, forming disordered eating habits, and overall hating their physical appearance. Well I am here to tell you that you do not ever need to diet again! Your health is about so much more than what size you fit into or how many calories you eat per day. One concept that can get us away from dieting and move us towards a more loving relationship with ourselves and our bodies is intuitive eating. Intuitive eating gives you unconditional permission to eat. For most people, that sentence might cause some anxiety or fear. We think that if we give ourselves unconditional permission to eat, that we will literally eat everything in sight and never stop. Diet culture makes us feel like we need to have some control or else we will pay the price. However, this tends to backfire on us because deprivation triggers intense cravings, and obsessive-compulsive behaviors and thoughts around food. I am sure many of you have had a very similar experience to this one: It’s Sunday and you are about to start your new diet on Monday, so you find yourself devouring all of the things you tell yourself that you won’t be able to eat again. Pizza, ice cream, cheese, wine, and more! Telling ourselves we cannot have something makes us want it even more. That is why eating intuitively and giving yourself unconditional permission to eat is so important; all food choices become neutral. Here are some other benefits of intuitive eating:

  • It puts you in control of what you want to eat, instead of a diet deciding it for you
  • There is no guilt or shame associated to eating
  • It creates a more loving and intuitive relationship with your body
  • It takes away the need to overindulge on food because you know that food will always be available to you if you want it
  • It makes social gatherings WAY more fun and stress free

The list goes on! So, this Fall season, I challenge you to let go of dieting and instead treat yourself with compassion and self love. Want to transform your relationship to your body and yourself? Book a complimentary discovery session to learn more about coaching, intuitive eating, and how my Self-Love programs can help you! Warmly, Raquel Health and Life Coach

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Guest Blog Post: The Minimalist Mindset For Wellbeing

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I define minimalism as a conscious curation of life. It is a two-fold process: first, declutter your mental, emotional and physical environment, and then determine the best use of the new found space. When weighed down by objects, bad habits or toxic energy, minimalism responds with a question. “What does wellbeing look like and what would I need to let go of to embrace it?” We need good quality sleep, healthy nutrition, lots of body movement and calm brain time but we often allow our lives to get too full and ignore at least one of these fundamentals. Check in and examine your priorities. What are the things you are doing to meet the expectations of others and what are the things you are doing because they hold deep personal meaning for you? Determine your limits and practice saying “No”. If you are on a wellness journey right now, make room for it. Really connect with what you need and let go of the rest. You deserve it. Others who have your best interests at heart will understand and support you. Shift past coping and engage with thriving. How do you want to be, in the next few years? Create breathing space to step into your most remarkable self. Interested in simplifying your day-to-day so you can get to what matters? Coaching is a professional partnership that can help you reach your full potential. I provide a practical yet heart-centred framework that provides clarity and creates steps to living at the centre of your life. Because we only get to do this once.

Jo Bennett, ACPC, ACC Solomojo Coaching [www.solomojo.ca]

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Top 5 Mama Must Haves For Summer

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Summer is finally upon us and I would like to share my top 5 mama must haves for Summer 2018!

1. Substance Baby Sun Care Creme SPF 30

There are so many sunscreens on the market and it can be difficult to decide which one to use on your child. Sunscreen is notorious for being loaded with harsh chemicals that are hormone disruptors and can cause skin irritation. My go to is the Substance Baby Sun Care Creme SPF30. It is organic, gentle, water resistance, keeps my children’s skin protected and an added bonus is that is smells great! I use the squeeze tube and the Baby Sunstick to apply the sunscreen to the more delicate areas of the face, lips, ears and nose. Substance also makes an all ages sunscreen for the rest of the family!

2. Thermos FOOGO Stainless Steel Water Bottle/S’ip x S’well Water Bottle

During the summer it is especially important to use a stainless steel water bottle. You don’t want plastic water bottles sitting in the sun and leaching chemicals into your water. Most plastic bottles are BPA-free but other chemicals may still release into your water if exposed to heat. Finding a glass or stainless steel water bottle is the best. My go to is the children’s S’well bottle or Thermos FOOGO stainless steel water bottle with a straw.

3. iPlay Wide Brim Sun Hat

Children are sensitive to the sun. It is important that your child is wearing a protective hat when they are playing outside or swimming. A wide brimmed hat is important to get the most coverage. One of my favourite hats is the iPlay Toddler Brim Sun Hat. It comes in many fun colours and ties easily under the chin.

4. The Honest Company Insect Repellent

Keep those mosquitos away this summer! You can make your own insect repellent but if you don’t have time and need something fast before heading to the cottage my favourite is The Honest Company Bug Spray. Free of DEET, synthetic fragrances and alcohol.

5. Zoku Round Popsicle Molds

Store bought popsicles contain high fructose corn syrup, food colouring, artificial flavours and many other unpronounceable ingredients. Making your own popsicles is fun, easy and ensures your family is having a clean and healthy snack. You can add fresh fruit, vegetables, coconut milk and natural sweeteners such as honey and maple syrup to create a delicious treat! You can even give a homemade popsicle to your baby to help soothe inflamed and irritated gums during teething.

Check out our Holistic Nutritionist’s blog post on Chia Seed Breakfast Popsicles. Have fun in the sun!

Dr. Denise Handscomb, ND

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Music Therapy & Autism Spectrum Disorder

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Music Therapy & Autism Spectrum Disorder Autism Spectrum Disorder (ASD) or pervasive developmental disorders are terms used to diagnose a neurological condition that affects typical brain development. Three areas that are typically affected are speech and language skills, social interaction, and imagination.   Music therapy is able to further develop social skills and enhance creativity through musical improvisation. It also addresses anxiety and other emotional needs an individual with ASD may have. This creative outlet provides space for self-expression and the opportunity to explore emotions.   Music provides a non-verbal way of communication, which is engaging and easily accessible. Creating music through instruments and the voice allows those with ASD to build self-confidence, gain a sense of identity, increase interaction with others, as well as manage challenging behaviours.   Our in house music therapist, Melissa Tan, was involved with a research project that examined the outcomes of musical interventions with school aged children with autism. The project led by Megha Sharda, PhD, looks specifically at the outcomes of social communication and brain connectivity. Click https://psyarxiv.com/2xnmv to read the full manuscript!   For further information on how Music Therapy can help with Autism Spectrum Disorder, please book a free 15 minute consult with our Music Therapist, Melissa Tan.

Popsicles

Chia Seed Breakfast Popsicles

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FRUIT!  It’s like nature’s candy, isn’t it?  So sweet and delicious and yet so good for you! Fruit is jam-packed with fiber, antioxidants, phytochemicals and other amazing nutrients to keep your body healthy.  Try to incorporate fruit – preferably fresh or unsweetened, frozen fruit, and NO FRUIT JUICES – every day. Men should aim for 2 cups daily, and women should aim for 1.5 cups. The more colourful, the better.   Did you know?

  • The potassium in fruit can cut your risk of heart disease and stroke, as well as reduce the risk of kidney stones and bone loss as you get older.
  • Many fruits also contain folic acid, which helps form red blood cells.  This is super important for women who plan to get pregnant (or who are pregnant!) to help prevent birth defects.
  • Eating fruit also can lower your risk of developing Type 2 diabetes.
  • More and more research is also pointing to the health-promoting benefits of phytochemicals in fruits.
  • The fibre in fruit helps to sustain the healthy bacteria living in our gut!

Want to consume more fruit?  Try putting fruit into your green smoothies for added sweetness, or snack on some frozen grapes, cherries or mango to satisfy ice cream cravings! Here’s a fun recipe to try with the kids to help satisfy an ice-cream or popsicle cravings.  It can be used for a fun breakfast, or a healthy snack full of protein, fibre, omega-3’s, fat and carbohydrates. (see below)

Chia Seed Breakfast Popsicles

8 ingredients · 5 hours · 6 servings

Ingredients:

  • 1 cup Plain Greek Yogurt
  • ½ cup Unsweetened Almond Milk
  • 2 tbsp Raw Honey/ Maple syrup
  • 1 tbsp Chia Seeds
  • 1/3 cup Strawberries (sliced into small pieces)
  • 1 Peach (sliced into small pieces)
  • 1/3 cup Pineapple (sliced into small pieces)
  • ½ cup Granola

Directions

  1. In a medium sized mixing bowl, combine the yogurt, almond milk, honey, and chia seeds. Mix well.
  2. Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your popsicles, press down on the mixture with a spoon.
  3. Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.
  4. Freeze for at least 5 hours. When you’re ready to eat, leave on the counter for 10 minute before removing from moulds, so they will slide out effortlessly. Enjoy!

Want some more ideas of how to incorporate fruit (or vegetables) into your diet, or want some meal planning ideas?  Sign up for a free 15-minute consultation to find out how working with a nutritionist can help you.   In health and wellness, Tamara Holistic Nutritionist

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Summer Safety With Essential Oils & Homemade Bug Spray

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Essential oil safety is important because each essential oil is pure and very potent. Some oils may increase sensitivity to sunlight and cause irritation (photosensitivity) so caution should be taken during summer months. When UV radiation, a form of radiation which makes up approximately 10% of sunlight, comes in contact with particular substances it can initiate a series of chemical and biological reactions. This immune reaction is known as photosensitization. Some essential oils contain organic compounds that make some people’s skin more sensitive to the effects of UV radiation. When photosensitive skin is exposed to UV radiation, it may cause damage to cellular membranes, organelles, and proteins. This may result in temporary darkening of skin pigment and irritation, much like a sunburn. More extreme exposure may cause hives or burns. Here are a few safety tips to keep your essential oil experiences positive this summer.

  • Look at the labels and follow direction closely, especially if you are trying oils for the first time.
  • Many oils need to be diluted with carrier oils like olive, coconut or jojoba.
  • Essential Oils to be used with caution during the summer include: cinnamon bark, clove, citronella, cumin, lemongrass, lemon, oregano, bergamot and thyme.
  • If you have applied phototoxic essential oils to your skin do not expose your skin to UV light for 12-18 hours
  • Oils that are easily tolerated include; marjoram, frankincence, German chamomile, myrrh, thyme and lavender.

To practice essential oil safety it’s important to use oils in the appropriate way. Essential oils may be applied on the skin, inhaled, diffused or taken internally, but the best application depends on the specific oil. Come see Martina at Abaton Integrative Medicine for more information on how to include oils in your daily routine. Homemade Bug Spray Ingredients:

  • 1/2 cup Witch hazel water
  • 1/2 cup Apple Cider Vinegar
  • 40 drops Essential Oils (Eucayptus, Lemongrass, Citronella, Lavendar or Tea Tree
  • 8 oz glass spray bottle

Directions:

  1. Mix witch hazel, apple cider vinegar and essential oils in the 8 ounce glass spray bottle.
  2. Spray over all portions of the body but avoid repellent in eyes and mouth.

Martina Tecic Microscopist

Gingerbread-Cookies

A Recipe For Gingerbread Cookies That The Whole Family Can Participate In

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Looking for a fun child-friendly recipe this holiday season? Look no further! These gingerbread cookies are a healthier alternative to traditional cookies as they do not contain refined white sugar and are great to make with the kids as they don’t require baking. The Health Benefits Ginger has many health benefits! One of these benefits is its ability to help with digestive concerns such as stomach pain, bloating, cramping and irritable bowel syndrome. [Tip: Ginger can be found in chewables which are great for nausea, morning sickness and motion sickness.] The anti-inflammatory properties of ginger also result in benefits for those with pain due to arthritis. Did you know that cinnamon comes from the bark of evergreen trees? This spice can be used to help those with Type 2 diabetes and it improves insulin sensitivity and decreases blood sugar levels following meals. Cinnamon can also benefit those experiencing cramps from menstrual or digestive concerns. [Tip: adding a teaspoon of cinnamon is a great addition to your morning smoothie or oatmeal.] Dates are a great substitute to refined sugar for any recipe! Dates do contain natural sugar, however they do not cause as fast of a spike in blood sugar as refined sugar does. The spike in blood sugar is known as the glycemic index of a food and is an important consideration when looking at the effects of sugar on the body. Raw dates are also a great source of fibre! [Tip: Dates can be made into a syrup for baking.] Blackstrap molasses is preferred to refined white sugar as it contains many vitamins and minerals which are important for good health. These include iron, calcium, manganese, potassium, magnesium and vitamin B6.   The Recipe: No Bake Gingerbread Cookies Ingredients:

  • 8 dates (pitted)
  • 1 cup cashews
  • 1/3 cup pecans
  • 1 tsp blackstrap molasses
  • ½ tsp ginger (powdered)
  • ½ tsp vanilla extract
  • ¼ tsp pumpkin spice
  • ½ tsp cinnamon

Instructions:

  • Blend all ingredients in a food processor for approximately 3 minutes (until the consistency of dough)
  • Refrigerate the dough for at least 2 hours (can leave overnight)
  • Using a rolling pin, roll the dough into a flat sheet
  • Using a cookie cutter, cut out individual cookies
  • Repeat this step with any leftover dough
  • Decorate the gingerbread men with your favourite toppings!
    • Ideas: use blueberries for buttons, chocolate chips for the eyes and add in some winter snow with coconut!
  • Store the cookies in the refrigerator until ready to eat

Enjoy! Dr. Stephanie Clegg, ND Abaton Integrative Medicine Recipe adapted from In it 4 the Long Run (http://init4thelongrun.com/2014/12/05/no-bake-gingerbread-cookies/)

Warming-Socks

Warming Socks Treatment For Colds & Flu

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Wet socks is a hydrotherapy treatment that is especially effective for relieving nasal congestion at night, helps to stimulate the immune system, relieves aches and chills, and promotes a restful night’s sleep when sick. This treatment is helpful for cold & flu symptoms, earaches, sore throats, and sinus infections. This treatment can be done at any age! You Will Need

  • 1 pair of cotton socks (at least 90% cotton)
  • 1 pair of wool socks (at least 90% wool)

Directions

  • Step 1: Soak the foot of the cotton socks in cold tap water and wring them out completely
  • Step 2:Soak your feet in a bathtub of hot water to warm them up
  • Step 3:Remove your feet from the hot water and quickly dry them off. Immediately put on the cold wet cotton socks, and then over them, put on the dry wool socks
  • Step 4:Get directly into bed and keep your feet covered during the night.

Your feet will start warming up within a few minutes of getting covered in bed. Any nasal congestion will usually start to be relieved within 30 minutes. After about four hours the cotton socks should be totally dry, your feet warm, and you should see an improvement in symptoms. Disclaimer: this information is for informational purposes only and is not intended to replace professional medical advice. Please seek the advice of your Naturopathic Doctor or other qualified healthcare professional with any health-related questions you may have.

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3 Hidden Sources Of Environmental Toxins

1. What is that wonderful smell?

Walking into a home that smells of “air fresh linens” when no laundry has been touched in days indicates that an air freshener is most likely responsible. While these devices smell great, they contain multiple chemicals that have been documented to potentially harm your health. The main chemicals that are harmful are called Volatile Organic Compounds [VOCs], which include formaldehyde and petroleum distillates. These chemicals have been shown to trigger everything from allergies to other chronic illnesses, including neurological conditions. A good solution to this problem is using a natural non-toxic deodorizer, such as, a diffuser with high quality essential oils.

2. Where is your wireless router?

Many people are now purchasing premium memory foam mattresses in an attempt to get a good night’s sleep. Unfortunately, these types of mattresses and mattress covers contain multiple chemicals, such as petroleum distillates and fire retardants, that off gas. Ironically, these chemicals can often be responsible for symptoms that actually hinder your sleep, such as heart palpitations. If you are in the market for a new mattress, do your research and find one made of good quality organic cotton, wool or organic latex materials. These are much safer and will actually facilitate a proper night’s rest.

3. What are you sleeping on?

Many people are now purchasing premium memory foam mattresses in an attempt to get a good night’s sleep. Unfortunately, these types of mattresses and mattress covers contain multiple chemicals, such as petroleum distillates and fire retardants, that off gas. Ironically, these chemicals can often be responsible for symptoms that actually hinder your sleep, such as heart palpitations. If you are in the market for a new mattress, do your research and find one made of good quality organic cotton, wool or organic latex materials. These are much safer and will actually facilitate a proper night’s rest.

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