By Kerri Lambie, RHN There are so many great reasons to visit a Holistic Nutritionist but I find the most common reason is to help with meal planning. Planning a meal can be tough with limitations that include work priorities, family responsibilities, time constraints or simply being unsure of what to eat. I understand this all! And my journey to holistic nutrition started because of it…… […]
By Innate Wellness Team At Innate Wellness we work a lot with women, supporting them through the parenting journey from preconception onward. Mother's Day is a special moment to pause and reflect on the love and effort that women put into their families and communities. The support we show our mother helps to renew her strength. With the right support, her strength can build amazing things! What better way to support her strength than with nourishing food? This year, our Innate Team has created a unique spread for breakfast in bed! Ritual Tea Refreshing Fruit Salad Baked Egg in Avocado
By Innate Wellness Team Part of Mother's Day is helping Mom celebrate the time and mindfulness she has put into parenting. We all need a reminder every now and then that we are doing a good job! For parents, a daily pat on the back is important. That is why we have brought the Ritual Tea to our 'Breakfast in Bed for Mom' feature. The Ritual Tea is formulated to be consumed daily in a window of calm with deep breathing and positive reflection on all the things we have done well. This rooibos blend includes the calming flavour of lemongrass with the warming and uplifting tastes of ginger, pink peppercorn, cardamom and cinnamon. Find your grounding and positivity in a mug of tea! For medicinal teas, steep 1 Tbsp of loose leaves for 10 minutes. Drink warm and with time to reflect.
By Dr. Angelina Riopel, ND The combination of cucumbers, herbs and fruit makes this a uniquely refreshing take on a typical fruit salad. I love cilantro as a herb in the salad, it combines so nicely with the cucumber and grapefruit. But if you or Mom are not a fan of cilantro, mint is always delicious. Recipe: Grapefruit 2 honey crisp apple (or any crisp apple) 1 English cucumber Fresh raspberries 1 lime juiced Mint, basil or cilantro Chop peeled grapefruit, apples and cucumber into chunks, add the raspberries and toss in the herbs and lime juice. Enjoy!
By Kerri Lambie Hom, R.H.N As a nutritionist, I know the nutrient value of avocados. They offer an abundance of vitamin B6, vitamin C, fiber and healthy fats. They contain more potassium than a banana (Yes! True!) and are rich in folate. Amazingly, avocados can support your health in so many ways: Improve antioxidant absorption Reduce the risk of heart disease Boost your brain health, memory and mood Keep your eyes healthy as you age […]
By Sonja Smiljanic, BA, NNCP Prep time: 5 mins Serves: 1 1/2 cup coconut water 5 ice cubes 1 cup raw baby spinach 1/2 green apple peeled and chopped 1/4 small avocado (for a bit of smoothness) Freshly grated ginger to taste (1/2 to 1″ is recommended) 1/4 freshly squeezed lemon juice 1 tsp. chia seeds Optional: unflavoured protein powder of choice and a dollop of cultured coconut yogurt to top […]
By Dr. Keara Taylor, ND Detox, cleanse, reset – these are words that frequently pop up at this time of year. Are you curious about what a detox actually is and whether it is appropriate for you? First of all, detoxification is a metabolic process that the body undergoes to clear out toxins; those created within the body (endogenous toxins) and those coming from outside of the body (exogenous toxins). The process includes mobilization, biotransformation, and ultimately the elimination of these substances. Many of our organs are involved in this process, including the skin, liver, kidneys and intestines. The liver is where phase I and phase II detoxification occurs, which is essentially the biotransformation of toxins so they can be eliminated safely from the body through the intestines and kidneys. Phase I and Phase II detoxification require specific nutrients in order to occur, for example, B vitamins and antioxidants like vitamin C, vitamin E, CoQ10 and bioflavonoids, as well as nutrients like glutamine and N-acetyl-cysteine. […]
By Sonja Smiljanic, BA, NNCP, Holistic Nutritionist As a Nutritionist I often get asked about what people should avoid or restrict in order to feel better. I do think there is an important and necessary place for restriction, but I believe that to implement sustainable change when it comes to nutrition and to feel positive about the changes the lens has to be shifted to what can and should be incorporated, more so than what needs to be restricted. Language plays an integral role in how we think about food, our nutrition goals, and our health in general, and thus I believe it’s important to use positive language as much as possible when talking about our relationship with food. This approach is sustainable, positive, and empowering and supports a sense of trust between a person and their body. I will eat more vegetables Whatever your base line, try and add a little more. Vegetables nurture our bodies so nicely with an abundance of vitamins, minerals, fibre, and complex carbohydrates that energize us. Whether it’s adding a cup more of frozen veggies to your stir-fry, a handful of spinach to your smoothie in the morning or opting for a salad at lunch time these are little ways to incorporate more vegetables into your personal menu! […]
By Dr. Keara Taylor, ND Are you feeling tired or sluggish? Have you been experiencing a low mood, weight gain or difficulty losing weight? These are all symptoms that potentially point to an issue with your thyroid gland. The thyroid is a butterfly-shaped gland that is located in the neck and controls many vital functions of the body including energy levels, metabolism, body temperature, and heart rate. The thyroid gland can be overactive (hyperthyroidism), or underactive (hypothyroidism), although hypothyroidism is more common. Additionally, women are more likely than men to experience a thyroid issue at some point in their life. Some other symptoms of hypothyroidism include: cold intolerance, constipation, brain fog, irregular periods, heavy periods, infertility, high cholesterol, hair loss, and fluid retention. […]
By Dr. Alexia Georgousis ND Nearly twenty years ago I had the privilege of seeing the Dalai Lama here in Toronto. Even though I was seated in the nosebleed section, I was amazed at the power of his presence. Tears spontaneously ran down my cheeks as he walked on stage. It was as if my heart completely opened and all the hidden walls inside of me melted. I was not alone; the majority of people around me wiped their tears, sitting in silence, eyes fixed on his every movement – and he hadn’t even uttered a word. His opening statement was worth the price of the ticket; “I am just a man” he said. Then shortly there- after; “Don’t try to be a Buddhist. Be yourself.” Hearing those words felt like I was being wrapped in a warm blanket on an icy cold night. I mention this story because I attribute those simple, wise words of the Dalai Lama to be what encouraged me to continue to practice and study meditation to this day. I had struggled for years trying different techniques, teachers and styles. I read extensively on the subject, took courses and even became an Applied Mindfulness Meditation Specialist. Despite this training I would be frustrated or disappointed that the lasting changes I was hoping for were fleeting. I would still be impulsive at times, anxious, sad or angry, and yet I continued to practice inconsistently and often with reluctance. Then one day something clicked. I began to notice I was struggling with my struggle. For example; judging my meditation practice as either good or bad, having expectations and attachments to a specific outcome or feeling disappointed with not being able to control [...]