Naturopathic Medicine Oakville

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

 

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Top 5 Reasons To See A Naturopathic Doctor During Pregnancy

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Finding out you are expecting a baby is one of the most exciting times in your life, but it can also become one of the most overwhelming times. Having a professional to guide you through this next chapter in your life is invaluable. From the moment you find out you are pregnant a Naturopathic Doctor (ND) can help answer your questions and get you started on a prenatal plan. As a mother of two and Naturopathic Doctor I have listed the top 5 reasons to include an ND in your prenatal care team.

1. Immediate Care

Most women do no see their Obstetrician or Midwife before approximately 10 weeks of pregnancy. During the first 10 weeks, moms and partners have a lot of questions. Some of these questions are related to food, exercise, sleep, morning sickness, fatigue, etc. Naturopathic Doctors are there for you from week 1 and can answer all of your questions. Not only is it important have these questions to get answered, there are also critical nutrients and factors to consider for healthy baby development in the first trimester (weeks 1-13).

2. Discuss nutrition, healthy weight gain and additional supplement support

Understanding what to eat, what you can eat and what foods, if any, you should be avoiding can be confusing especially if you are experiencing nausea! It is important to ensure you are getting enough carbohydrates, protein and healthy fats as well as ensuring you are getting your micronutrients (vitamins and minerals). With your ND, you will discuss: plate proportions, foods to limit or avoid, foods you should include in your diet and healthy weight gain during each trimester.

When taking supplements and prenatal vitamins, it is important to understand what you are taking. There are 3 things to be mindful of when it comes to your supplements:

  1. The forms of the vitamins/minerals that are in the product, as some forms are easier absorbed and are better tolerated by the body, which will ensure your body is using what you are taking.
  2. The doses of the vitamins/minerals/herbs in the product. Each vitamin/mineral/herb will have a therapeutic dose and some products do not contain enough of each ingredient to provide a therapeutic value.
  3. The product does not contain fillers and chemicals. It is surprising, but some of the products on the market contain added fillers and chemicals that you do not want to be putting into your body, especially when pregnant. This is why it is so important to seek professional advice when choosing supplements.

3. Pregnancy Expectations and Common Pregnancy Related Complaints/Conditions

Pregnancy is a wonderful time, but there are symptoms that may arise especially as the woman nears the end of her third trimester. Even though these symptoms/conditions are common, they can cause quite a bit of stress for mom. But do not worry! There is support. Naturopathic Doctors can help prevent as well as guide you through the treatment options when it comes to conditions of pregnancy. These conditions can include: Heartburn, Urinary Tract Infections, Morning Sickness, Insomnia, Constipation, Headaches, Restless Legs, Gestational Diabetes, High Blood Pressure, Group B Strep and Stretch Marks.

4. Birth Preparation

Birth preparation is very important and patients tend to not know that they need to train their muscles for birth much like they would if they were running a marathon. Starting around 36 weeks, Naturopathic Doctors will shift their treatment plan to support the birth. This will include supplement changes, acupuncture and some herbal preparations to help ripen the cervix and strengthen the uterus in preparation for delivery. Research shows that pre-birth acupuncture can shorten the second stage of labour (pushing).

5. Optimal Postpartum Care

The postpartum period, often called the 4th trimester, is a joyous time as well as a busy time. It is so vital that mom’s needs do not get forgotten, as everyone is excited over the new arrival. Postpartum care is very important in helping prevent and support postpartum blues, postpartum depression, milk supply, iron and nutrient levels, stress management and thyroid health. Booking a follow up with your Naturopathic Doctor around 6 weeks postpartum is recommended. As the body can take a full year to recover from pregnancy and birth, Naturopathic Doctors will see you and you baby beyond 6 weeks postpartum and continue care for you, your baby and your family as needed.

Welcoming a new member into the family is such a special time. The greatest gift you can give your baby is a healthy start as well as a healthy mom! If you want to learn more about Naturopathic Medicine, please visit the “Services” section of our website. We look forward to meeting you and your growing family.

Congratulations! Naturopathic Medicine can provide you and your family support during this exciting time. Giving your baby the opportunity to lead a healthy lifestyle right from conception is the best gift you can give your child. Below is a description of our Pregnancy Program.

1st Trimester:

  • Treatment plan to support appropriate diet and supplement regime
  • Management of symptoms of pregnancy such as morning sickness, constipation, headaches, etc.
  • Informative consults during the early weeks of pregnancy before you are able to see your midwife or Obstetrician
  • Discuss appropriate caloric intake and healthy weight gain
  • Recommend books and mommy must haves
  • Stretchmark prevention
  • Discuss the importance of Pelvic Floor Physiotherapy, Osteopathy and Chiropractic care during pregnancy

2nd Trimester

  • Urinary tract infection prevention and treatment
  • Natural support for GERD/heartburn
  • Identification, treatment and prevention of typical nutritional deficiencies
  • Uterine support in preparation for labour

3rd Trimester

  • Birth plan development and finalization
  • Preparation for labour
  • Herbal prescriptions and perineal healing protocol
  • Acupuncture and acupressure treatments
  • GBS+ prevention and treatment
  • Breech presentation management
  • List of items you will need for a home or hospital birth
  • Labour induction

4th Trimester/Postpartum Care

  • Lactation Support
  • Identification, treatment and prevention of typical nutritional deficiencies
  • Prevention and treatment of postpartum blues and depression
  • Adrenal support
  • Newborn assessment and well-child check
  • IV Therapy
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Guest Blog Post: Winter Wellness Advice For Successfully Managing Seasonal Affective Disorder

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Do you fight the blues every winter? If so, you’re not alone. A number of people suffer with a medical condition called seasonal affective disorder. With a few coping strategies in place, you can successfully manage the symptoms and feel better, even during the dark, cold days of the year.

About SAD. Seasonal affective disorder, also known as SAD, typically causes sufferers to experience symptoms during winter months. When the season changes, symptoms subside. Because of this pattern, the condition is believed to be associated with seasonal changes in daylight hours. A small percentage of those with SAD struggle during summertime.

Symptoms. According to The American Psychiatric Association, symptoms of SAD may include:

  • Trouble sleeping
  • Apathy and loss of interest in activities once enjoyed
  • Feelings of depression nearly all day, every day
  • Loss of energy and sluggishness
  • Feelings of agitation
  • Inability to focus or make decisions
  • Changes in appetite and weight
  • Feelings of despair, guilt, hopelessness or worthlessness
  • Thoughts of suicide or death

Those who suffer with SAD during the summer months are inclined toward insomnia, while those who suffer during winter tend to oversleep. Summer sufferers are also more apt to lose their appetite and experience anxiety, while those with the wintertime condition tend to overindulge, especially in carbohydrate-laden foods.

Risk factors. Mayo Clinic notes certain situations seem to increase the risk for SAD. Living far from the equator where you receive less daylight hours appears to be a factor. Those with a family history of SAD also seem to be more inclined to suffer with symptoms. People with other mental health issues such as major depression or bipolar disorder may also become more depressed seasonally.

SAD and substances. Because of the symptoms sufferers endure, many people trying to cope with SAD develop substance abuse issues. In an attempt to relieve their depression or anxiety, some people self-medicate with drugs or alcohol. The substance will aggravate symptoms, which increases the use of the substance, creating a vicious circle.

Treatments. While some researchers indicate the reasons for SAD are not fully understood, it is believed that body chemicals released by exposure to sunlight are involved. By increasing exposure to light, many people can find relief from SAD symptoms. There are specially designed light therapy boxes, fixtures and visors that SAD sufferers can employ, usually for between a half hour to two hours every day. For some with mild symptoms, simply putting a bedroom light on a timer to awaken to light every morning is a help.

Changing the environment can also reduce symptoms. Try painting rooms light colors, and open curtains to enjoy as much daylight as possible. When deciding where to sit, opt to be close to windows.

Another way to alleviate symptoms of SAD is with lifestyle changes. According to some professionals, embracing a good wellness program can improve outlook and energy levels. Choose a healthy diet which includes fruits, vegetables, whole grains and lean meats. Engage in a regular exercise program, and get plenty of rest and sleep. Alternative therapies can also be beneficial; some studies show success treating SAD and other forms of depression with making methods such as acupuncture part of your life.

Sometimes SAD sufferers require medical treatment, such as behavioural therapy and antidepressants. If you think that you or someone you love is suffering with SAD, it’s important to seek assistance from a medical professional.

Seek relief. Those who experience depression at the same time every year may be suffering with SAD, and it’s a real and treatable condition. With appropriate coping strategies, symptoms can be relieved, and you can feel better throughout the year.

Written by: Kimberly Hayes Chief Blogger – information@publichealthalert.info

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