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holistic health

Summer Tick Tips

Summer Tick Tips

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Ticks are becoming increasingly more prevalent especially in our local parks. Please CLICK HERE to see a map of Ontario Lyme disease Risk Areas. Certain ticks can transmit Lyme disease. Below are our tick tips to keep you and your family safe this summer.

  1. Ticks love bushy areas and tall grass. The best way to prevent Lyme disease is to avoid tick bites. If you are spending time in woody or bushy areas make sure to wear long pants and sleeves and inspect your body and your family for any sign of a tick or tick bite after coming indoors.
  2. Wear insect repellent if you are going to be spending time outdoors at parks or wooded areas.
  3. If you or a family member gets a tick bite it is important to act right away and remove the tick. Tweezers are a great option for removal. It is important to get the entire tick out. Make sure to wash the site where the tick was with rubbing alcohol.
  4. Keep the tick once it has been removed in a sealed bag or container so that it can be assessed for Lyme disease.
  5. Please contact your health care provider to discuss next steps.
  6. Naturopathic Doctors can help support your immune system to implement protocols to prevent complications that can arise from a tick bite.
Must-Have Salads for your Summer BBQ!

Must-Have Salads for your Summer BBQ!

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Summer is a time when we start craving fresh and lighter foods and every BBQ needs some good side dishes. However, I know salads can get boring after awhile, so here are some fun and delicious ones to keep things interesting!

Your friends will definitely be asking you for these recipes!

Strawberry Quinoa Arugula Salad

4 Servings 30 Minutes

Ingredients

  • 1/2 cup Quinoa (uncooked)
  • 2 tbsps Tahini
  • 1 tbsp Maple Syrup
  • 1 1/2 tsps Lemon Juice
  • 1 cup Water (warm)
  • 1/8 tsp Sea Salt
  • 6 cups Arugula
  • 1/4 cup Sunflower Seeds
  • 1 cup Strawberries (chopped)

Directions

  1. Cook the quinoa according to package directions. Let cool.
  2. In a large mixing bowl whisk together the tahini, maple syrup, lemon juice, water and salt. Season the dressing with additional salt or lemon juice if needed.
  3. Pour the dressing over the arugula and toss to coat evenly. Fold in the cooked quinoa, sunflower seeds and strawberries. Transfer to plates and serve immediately. Enjoy!

Notes

Meal Prep – for best results, store all items separately in the fridge and assemble the salad just before serving.
No Arugula? Use baby spinach instead.
No Sunflower Seeds? Use pumpkin seeds, hemp seeds or chopped walnuts instead.

Mango Avocado Chicken Salad

4 Servings 55 Minutes

Ingredients

  • 8 ozs Chicken Breast (boneless, skinless)
  • 1 Avocado (large)
  • 2 tbsps Lemon Juice
  • 2 tbsps Extra Virgin Olive Oil
  • 1/4 tsp Sea Salt
  • 1 Red Bell Pepper (small, finely chopped)
  • ¼ Cucumber (deseeded and finely chopped)
  • 4 stalks Green Onion (sliced)
  • ½ Mango (finely chopped)
  • 4 cups Baby Spinach

Directions

  1. Bring a pot of water to a boil. Reduce to a gentle simmer, add the chicken and cover. Let it simmer until the chicken is cooked through, about 15 to 20 minutes. Remove the chicken from the pot and cut it into small cubes. Let it cool completely.
  2. While the chicken cools, in a large mixing bowl, mash the avocado until only a few small chunks remain. Stir in the lemon juice, olive oil and salt.
  3. Fold the red pepper, cucumber, green onion, mango and chicken into the avocado mixture until well combined. Season with additional salt or lemon juice if needed.
  4. Divide spinach onto plates and top with chicken salad. Enjoy!

Notes

Leftovers – keep refrigerated in an airtight container for up to two days.
Meal Prep Option – cook the chicken ahead of time or use leftover cooked chicken from another meal. Mash the avocado and assemble just before serving to prevent the salad from turning brown.
More Flavour – add minced garlic, fresh parsley, cilantro, black pepper or sunflower seeds.
Make it Vegan – use chickpeas instead of chicken.

Garlicky Broccoli & Chickpea Pasta

2 Servings 25 minutes

Ingredients

  • 2 cups Broccoli (finely chopped)
  • 1 cup Chickpeas (cooked, patted dry)
  • 1 tbsp Avocado Oil
  • 1/2 tsp Sea Salt (divided)
  • 1 1/2 cups Whole Wheat Penne
  • 3 tbsps Extra Virgin Olive Oil (divided)
  • 2 Garlic (cloves, minced and divided)
  • 1 tbsp Nutritional Yeast
  • 1/4 cup Water
  • 2 tsps Lemon Juice

Directions

  1. Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment paper.
  2. Place broccoli and chickpeas on the baking sheet. Season with avocado oil and half of the salt. Roast for 20 minutes until broccoli is tender and chickpeas are slightly crispy. Set aside.
  3. Meanwhile, cook the pasta according to package directions.
  4. In a large skillet over medium heat, add half of the olive oil and half of the garlic. Cook until the garlic is foamy and golden brown, about 3 to 5 minutes. Remove from the heat and immediately add the remaining garlic, salt, olive oil, nutritional yeast and water. Stir to combine.
  5. Add the cooked pasta, roasted broccoli and chickpeas to the skillet and stir in the lemon juice. Toss to evenly coat the pasta. If the pasta is too dry, add an additional tablespoon of water or oil at a time until desired consistency is reached. Season with additional salt, and lemon juice, if needed.
  6. Divide between plates and serve immediately. Enjoy!

Notes

Leftovers – refrigerate in an airtight container for up to three days. Reheat with additional water or oil to prevent pasta from being too dry.
Serving Size – one serving is equal to approximately 2 1/4 cups.
Gluten-Free? Use rice pasta or quinoa pasta instead of whole-wheat pasta.
More Flavour?Reserve some of the starchy cooking liquid from the pasta to use instead of plain water.
Additional Toppings – top with additional nutritional yeast, vegan Parmesan cheese, fresh parsley, lemon zest, black pepper or red pepper flakes.

I hope you enjoy these salads and the warmer weather! If you feel like you need support with nutrition or meal planning, contact Abaton Integrative Medicine to book a consultation today.

Warmly,
Raquel Garcia
Registered Holistic Nutritionist
Certified Health & Life Coach

 

What is Reflexology?

What is Reflexology?

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Throughout my ten years of experience with Reflexology I have come across a lot of questions from clients regarding different aspects of this massage technique. We are all very curious and hungry for new knowledge when it comes to various healing therapies and it is only fair to feed that hunger! To explain what Reflexology is in very basic and short terms – it is a therapeutic foot massage. It is based on a premise that there are reflexes and areas on our feet that correspond to different organs and systems within our physical bodies. Reflexology is very non invasive and customized to the clients’ feet. Each and every foot tells me a story of your body and what possible imbalances you may be experiencing.

This is a compilation of frequently asked questions about Reflexology:

Q: My feet are very ticklish. Will I be able to have Reflexology?

A: Yes! Every single client with ticklish feet was able to receive Reflexology treatment from me and fully enjoyed it. The reason our feet are so sensitive is that there are about 7000 nerve endings (and nerve “beginnings”) located on each foot. The way of the massage is pressure and constant contact between my hands ant the client’s foot, which leaves no room for tickling.

Q: What do I wear to the Reflexology session?

A: It would be best for your own comfort to wear loose and comfortable clothing so you can fully relax. You will NEVER be asked to fully undress for Reflexology! The only items of clothing you need to remove are your shoes and socks. It is best not to wear full length pantyhose since it could be difficult to take them off and put them on afterwards.

Q: How long is the Reflexology session?

A: Reflexology session that is the most beneficial is 60 minutes in length. That is 30 minutes per foot. 30 minutes sessions (15 min per foot) is what I call a taste, because there really isn’t enough time to address all the issues in such a short time. There are also 90 minutes sessions, which allows for plenty of time to do all that needs to be done and extra for each foot. The choice remains with the clients.

Q: Does Reflexology hurt? And why?

A: The pressure applied to the foot is customized to the clients’ needs. I have noticed that with time, with each session, the same client is able to handle more and more pressure. There are sensitive reflexes and areas on the feet that may “hurt”. This is how our bodies communicate with us, letting us know that this specific spot may be congested, that there may be a blockage or the body part or organ does not function to its full potential. In those areas Reflexologist can assist in improving the flow of energy through the body’s meridians to the area affected by stress or ailment. Sometimes with the relief of stress and opening blockages there may be some sensation of physical pain as well as emotional pain. There also may be some sensitivity around reflexes where scar tissue of removed organs still remain in our bodies. These scar tissues heal much easier and faster when they are stimulated through the foot reflexes with Reflexology treatment.

Q: Is Reflexology helpful for anxiety and depression?

A: Definitely! There had been several studies conducted supporting the notion that stimulating the feet in the therapeutic manner helps alleviating anxiety, relieving stress, calming the body, and overall improving the condition of the physical and mind bodies of our beings. There is a possibility of a great emotional release within the few initial sessions. Reflexology also offers balancing the processes in our bodies: hormonal, lymphatic, circulatory, respiration and body chemistry.

Q: Can you exercise after Reflexology?

A: Strenuous exercises should be avoided for at least 24 hours. During the session a lot of areas and systems in your body gets stimulated. We do not want to overwhelm the body. Drinking lots of water and taking a warm bath with epsom salts is encouraged.

Q: What are the benefits of Reflexology?

A: One of the most important benefits is the stress removal and relaxation. We all have a lot of stress stored in our bodies just from living our daily lives and that stress is the cause of all our illnesses. It causes blockages, overworking of some of our organs and underworking of others. Reflexology, through therapeutic stimulation, returns our bodies to the state of homeostasis, the perfect balance in which our bodies work at their peak.

Reflexology also enhances circulation, normalizes metabolism, initiates detoxification processes in the body, stimulates nerve functions which allows to increase energy levels, balances the hormonal levels in the body and much more.
In my experience, Reflexology greatly improves sleeping patterns, alleviates migraines, regulates menstrual cycle, increases fertility for both sexes, removes body aches including joint pain and back pain and overall calms the body putting it into serene state.

Q: Are there any side effects after Reflexology session?

A: There are some recorded reactions after the Reflexology sessions that are usually due to stimulation of the reflexes and elimination of toxins. So far in my experience none of the effects were sever enough to cause a discomfort. Here they are:

  • Feeling cold and/or tired due to relaxation with the removal of stress
  • Metallic taste from cleansing of toxins within the digestive system
  • Perspiration due to detoxification and enhanced circulation
  • Release of excess fluid from lymphatic system
  • Release of mucus from nasal sinuses
  • May cause frequent bowel movements, improved digestion
  • Increased frequency of urination due to the parasympathetic response to balance
  • Possible headache and nausea due to detoxification

Q: Can anyone have Reflexology? I am pregnant, can I still have it?

A: Anyone from infants to elderly can have and will benefit from Reflexology sessions. It is very important to disclose all your medical information to your Reflexologist, so the session could be customized to the individual’s needs. During the pregnancy each trimester requires a different approach. Yes, it is beneficial to receive the Reflexology treatment while being pregnant, it will alleviate a lot of discomfort and aches. It is important however to inform the therapist about any existing history of pregnancies and/or miscarriages. Communication is the key.
There are some situations in which Reflexology could not be performed right away, like broken bones or major surgeries, the client would have to wait few days to allow for their bodies to be stimulated. Reflexology cannot be performed on open wounds, varicose veins, areas that has been recently badly bruised or any kind of foot area that has been badly injured within a day or two of the session.

I hope some of your Reflexology questions have been answered!
Best wishes,
Dominika Gejo, Reflexologist

Making the Most of Your Summer

Making the Most of Your Summer

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Paying attention to our health and wellness all year round is a given but the summer months bring benefits that are numerous, and a wonderful time to start working with your health and wellness coach on the goals you would like to set for the summer and maintain for the rest of the year.

One of the obvious benefits of the additional sunshine we get in summer is a daily boost of vitamin D, which is beneficial in so many ways to our overall health.  Vitamin D has been shown to slow down the aging process and prevent inflammation while improving our bone health. Recent studies have shown that vitamin D can also help improve immunity and resistance against diseases and heart problems.

Now is the time to get outside walking and enjoying the outdoors.  Did you know that spending time outside each day can reduce the risk of high blood pressure and depression? The outside is our greatest rejuvenator and being outside for only 30 minutes a day is all we need to release those endorphins which improve our mood and overall mental health.  Another benefit to being outside, especially for those of us living in cities or the suburbs that are subjected to pollution is to have the opportunity to breathe cleaner oxygen.  Oxygen can increase levels of serotonin, which promotes feelings of happiness and well-being.

Take the opportunity to exercise outside instead of inside. Working up a sweat is so good for blood circulation. When we sweat it helps to purge your skin of bacteria, dirt, oil and other impurities.  If strenuous exercise is not your thing then join a Tai Chi group, which is a very low impact exercise but improves muscle tone and balance. Your health and wellness coach can direct you to your local group.

Another very enjoyable benefit of summer are the amazing fruits and vegetables that are grown locally and readily available in stores and farmers markets. Speak to your Health and wellness coach about recipes for enjoying fruit smoothies and delicious desserts made with fresh fruit. Hmmmm! Yummy slices of cool watermelon, fresh berries, peaches, plums and kiwis as a healthy snack instead of cookies or potato chips. These fruits also help to hydrate us on hot days and provide us with extra vitamin C and E. A great way to get the vitamins our bodies need while enjoying these delicious fruits. An even better way of enjoying fresh fruits and vegetables is to grow your own.  Gardening is known to relieve stress and lift depression. What can be better than to see the results of your work in the garden by picking fresh fruits, vegetables and herbs to cook with in your own kitchen. Plant flowers to enjoy while you are sitting outside reading a new novel. If you live in a condo or townhome and don’t have a garden, have fun decorating a balcony with pots of colourful flowers and greenery and herbs. Introduce your children to the wonderful world of  gardening and enjoy spending time with them outside. Another great benefit from growing your own fruits and veggies is to see how much money you save during the summer months by picking your own!

Planning a vacation or spending time at the cottage is a great way to relieve stress, boost creativity and, help us to focus on strengthening family bonds and friendships.

I wish you a very Happy and Healthy Summer and look forward to answering any questions you may have. Please feel free to contact me at
emma@abatonim.com

Truffles

Healthy Holiday Treats!

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The holiday season is right around the corner and all of those baked goods can be very tempting. The problem with those all of those treats is that they are usually packed with tons of sugar, flour, and tons of other not so healthy ingredients. These can be delicious at the time, but once the holidays are over, we often come off that sugar high feeling drained and bloated.   I believe in balance and I think we all deserve to treat ourselves and relax over the holidays. It’s never fun being the one who is sticking to a strict diet over the holidays and can’t indulge in any of the treats. Luckily, there are tons of ways to make these holidays treats healthier! No need to restrict or worry here.   Check out this recipe for holiday truffles! Just one example of a holiday treat made healthy. I am all about simplicity and recipes that do not feel too overwhelming. This is just that. Easy and healthy – it just doesn’t get much better.

Dark Chocolate Peppermint Truffles

Ingredients:

  • 1 cup raw cacao powder
  • ½ cup unsweetened organic applesauce
  • 3 tbsp raw honey
  • ¼ tsp peppermint extract

Directions:

  1. In a medium bowl, stir together all 4 ingredients.
  2. Chill for at least 30 minutes, or up to 3 days.
  3. One tablespoon at a time, roll the chocolate mixture into balls.
  4. Place them on wax paper and refrigerate until ready to serve.
  5. Makes about 16 truffles.

Enjoy!
Raquel

P.S. Want to learn more about making your holiday season healthy? Book a free 15-minute consultation with our Holistic Nutritionist, Raquel, to get through this season without losing sight of your health goals!

Alt-photo-credit-Matheus-Bertelli-e1536347237859

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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