Innate Wellness | Innate Wellness Naturopathic Medical Centre

Cooling Cacao Mint Protein Balls

By Brittany Darrah, CNP In the heat of summer I often want to plunge into the freezer and dig out a treat to help me cool down. For that reason, I created these cooling cacao mint protein balls--they are extremely easy to make and melt in your mouth! Being stored in the freezer, these can be enjoyed in small portions throughout the summer whenever an ice cream or chocolate craving hits; they satisfy and deliver a healthy combination of nutrients, fat, protein, and fibre. Please note that different protein powders will affect this recipe, for that reason I recommend using Vanilla Raw Vegan Protein by Garden of Life for the best results. INGREDIENTS 1 1/2 cup of oats 1/2 cup of vanilla raw vegan protein powder by Garden of Life 1/4 tsp. salt 1/2 cup sunflower seed butter 1/3 cup pure maple syrup 3 tbsp. coconut milk 1/3 cup raw cacao 1/2 - 1 tsp. mint extract METHOD In a food processor, blend oats until you get a fine powder. Add protein powder, salt, sunflower seed butter, pure maple syrup, coconut milk, cacao, and 1/2-1 tsp mint extract to taste (this amount will slightly vary). Put mixture in fridge for approx. 30 mins to let harden. Take mixture out of fridge, scoop with a teaspoon, roll into balls and place on a baking sheet. Allow balls to set in freezer for approx. 1 hour, remove, and store in a ziplock bag in the freezer. These balls soften quickly and don't completely freeze.

By Innate Wellness|2024-06-25T04:36:39-04:00June 28th, 2015|Nutrition, Recipes, Uncategorized|Comments Off

4 Tips to Reduce Exercise-Induced Inflammation

by Dr. Jon Cartile, DC Summer is upon us and we should all take this time to get outside and get moving. We are designed to be creatures of motion, so while we have the longer daylight hours we should be taking advantage. With exercise we are overloading the body and breaking down tissues - this is part of how we loose fat and build muscle. With tissue breakdown comes inflammation. Controlling and minimizing inflammation in our body is one of the most important things we can do to maximize our benefits from training and to prevent injury. In the long run this adaption to training is what makes our body healthier and fitter and more able to adapt to other stressors in our life. In the long run, it will actually lead to a reduction in overall body inflammation. The important thing is to help your body optimally deal with the overload using the following basic tips: Warm up – Start with dynamic movements of the activity you want to do in a controlled manner. So if you are going to run, start with leg swings, standing jumps and slow jog. If you're going to golf, start with slow body twists and arm swings. This increases the pliability of your tissues and decreases the amount of micro-damage. Drink water – This is straight forward, anytime you increase activity you will lose moisture. This will keep better blood flow and move the tissue waste created from exercise. Omega 3 – Omega 3 is important for our bodies own anti inflammation production. It's important that we get our omega 3,6 and 9 in the right ratio, unfortunately most of us our diets are high in omega 6, [...]

By Innate Wellness|2024-06-25T03:41:21-04:00June 27th, 2015|Uncategorized|Comments Off

Lymphatic Drainage Smoothie

With Brittany Darrah, CNP For optimal lymphatic drainage it is recommended to consume one meal in the form of an alkalinizing and nourishing green smoothie. Replacing plant milk or water with herbal tea often increases the healing properties of smoothies. Cleavers is a herb commonly used for detoxification of the lymph system; it can be purchased by request as an organic loose tea at Innate Wellness. In addition to cleavers, pineapple provides anti-inflammatory properties, digestive benefits, and enzyme content that improve lymphatic function to promote natural, everyday detoxification. Ingredients - 1 cup chopped pineapple - 1 tbsp. of lime juice - 3 leaves of romaine lettuce, rinsed and torn - 1/2 cup frozen ripe pear (used instead of banana as a lower glycemic thickener) - 1 cup cleavers tea - 1 serving of preferred greens powder (optional) Method Brew the cleavers tea in advance, allowing it to steep for 10-15 minutes. Chill in the refrigerator. You may wish to make tea in bulk and drink it on its own, or incorporate it into other beverages over the course of a few days. Put ingredients into blender and blend until smooth. Pour into a large glass or mason jar and enjoy!

By Innate Wellness|2024-06-24T08:48:12-04:00May 29th, 2015|Detoxification/Cleanse, Nutrition, Recipes, Skin Hair & Nails|Comments Off

Banish Stubborn Cellulite with Traditional Chinese Cupping & Acupuncture

With Matthew Richardson, R.Ac. Unwanted cellulite can be very tricky to get rid of. It occurs as a result of a build up of fatty tissue closer to the surface of the body that creates an uneven or dimpled appearance on the skin. This tissue commonly accumulates on the hips, thighs, abdomen and on the back of the upper arms. We are often looking for the right cream or exercise that can change the tone of the skin and remove the uneven look but it can be very difficult to find a cream that is actually effective. How is it treated? […]

By Innate Wellness|2024-06-19T03:17:08-04:00May 27th, 2015|Detoxification/Cleanse, Skin Hair & Nails, Traditional Chinese Medicine and Acupuncture, Women's Wellness|Comments Off

Let Your Qi Flow with Shiatsu

with Giuliana Di Paola, RMT & Certified Shiatsu Therapist Shiatsu is a form of Japanese body work based on the theory of Traditional Chinese Medicine (TCM). TCM looks for the true root cause of an illness by understanding the patient physically, emotionally,psychologically and spiritually. This requires a scope of knowledge that goes beyond anatomy and physiology and delves into the concept of energetic flow, or Qi, throughout the body. Shiatsu is a holistic approach to healing that also takes the energy concept of Qi into account. Qi is our life force that flows through us via channels in our body know as meridians. When Qi is blocked problems both mental and physical arise. Shiatsu massage works to remove the blockages by realigning the acupressure points along the meridians to help restore the smooth flow of Qi. Shiatsu is a non invasive form of therapy that uses deep penetrating pressure with the use of thumbs,fingers,palms and elbows to open up these channels of energy and promote blood circulation to nourish internal organs, glands, muscles and nerves. Shiatsu promotes the bodies own ability to heal by providing a gentle, relaxing and restorative form of massage. Shiatsu is just as effective as acupuncture but adds another element, a healing touch. By merging both western and eastern views, Shiatsu can treat a variety of conditions such as insomnia, anxiety and depression, headaches, digestive disturbances, menstrual dysfunction, low resistance to infection as well as muscular tension. If the flow of Qi through the body is smooth, balance is restored and the individual is on the path of healing.

By Innate Wellness|2024-06-19T03:19:48-04:00May 2nd, 2015|Massage Therapy, Mind Body Medicine|Comments Off

Relieve Allergies with Acupuncture

with Matthew Richardson, R.Ac. It’s finally that time of year where April showers start turning into May flowers. It is also the beginning of Allergy Season, which for many of us is the start of dealing with symptoms such as runny nose, sinus congestion, itchy eyes, sore throats, headaches and possibly skin reactions. We often suffer silently or stock up on anti-histamines from the pharmacy and try to get through it for another year. But, there is an alternative and most importantly a more permanent solution that won’t require another trip to the pharmacy. […]

By Innate Wellness|2024-06-26T06:01:20-04:00May 2nd, 2015|Allergies, Traditional Chinese Medicine and Acupuncture|Comments Off

Breast Massage for New Moms

with Patti MacGregor, RMT The postpartum period is a time of many physical and emotional readjustments. After childbirth, a woman’s body undergoes many structural and physiological changes in order to heal from the rigors of labour. Adapting to life with a new baby that demands 24 hour care can be extremely difficult, for a new mom often this means little to no time to look after herself. Though it may seem impossible this is the time that massage therapy can be most beneficial. A mom who takes regular care of herself through massage is also better able to care for her baby. When the mother feels good herself, it is easier to meet the needs of her newborn. […]

By Innate Wellness|2024-06-24T08:33:36-04:00April 21st, 2015|Massage Therapy, Post Natal Care|Comments Off

Facial Rejuvenation Acupuncture

with Matthew Richardson, R.Ac Facial Acupuncture is a safe and painless, non-surgical method of reducing the signs of aging, swelling and redness. It uses very thin needles placed around the face and body to treat acne, remove puffiness, moisten the skin, and reduce swelling or darkness from around the eyes, mouth and jaw line. Sometimes referred to as Cosmetic Acupuncture, it is much more than just a simple face treatment. Traditional Chinese Medicine Acupuncture can not only revitalize and nourish your complexion, but will also treat the internal issues that are the root or cause of your skin condition and health. The ‘local’ treatment will directly address any facial symptoms you may be concerned about, while the more internal aspect will address hormonal imbalance, digestive problems or emotional stress affecting your skin. This means, you will experience a more permanent, longer lasting change to your skin condition as well as feelings of increased energy, relaxation and well-being. […]

By Innate Wellness|2024-06-24T08:49:13-04:00March 30th, 2015|Skin Hair & Nails, Traditional Chinese Medicine and Acupuncture|Comments Off

Renew this New Year with Tuina Massage

with Matthew Richardson, RAc. Tuina is good for anyone! It stimulates the bodies energies and blood to benefit the skin, muscles, tendons, joints and organs. 'Tuina' translates to “push – grasp” and is a traditional form of hands on body work with its roots in Chinese medicine. But, it is much more than just a simple massage for relaxation. Tuina is based on the same points and lines as acupuncture, with the same diagnostic methods. This means we use our hands to stimulate the appropriate acupuncture points and areas that will benefit each individual the most. No two treatments are the same as everyone comes into the clinic with their own unique life experiences. These experiences are stored in the body. We walk around with all that we have done during our lives inside of us. We define ourselves from our experience, and this experience in turn defines our body and how it functions. Tuina therapy considers the whole body, the whole individual and forms a treatment that captures your needs in the moment. Tuina is performed by a trained acupuncturist. If you are coming for acupuncture, don’t worry you won’t miss out! Acupuncture and Tuina are often done together to give a complete internal/external, yin/yang treatment of the body. This is a great treatment, and you leave feeling well grounded with renewed energy. One of the unique aspects of Tuina is the practice of Self-Tuina. This can be a complete set of techniques to treat yourself or just a few simple tips to get you through the day. There is nothing better than being able to treat yourself at the exact moment you feel your symptoms coming on! Frequently Asked Questions: Is Tuina for [...]

By Innate Wellness|2024-06-11T09:45:43-04:00December 16th, 2014|Massage Therapy, Pain and Fatigue, Traditional Chinese Medicine and Acupuncture|Comments Off

Winter Warmer Squash & Kale Quinoa Salad

with Lisa Holowaychuk, Holistic Health & Life Coach Looking for a FRESH & HEALTHY recipe for the holidays? Look no further. This dish will keep you feeling warm and is a great addition to any holiday spread. Makes 4 to 6 servings as a main dish. Ingredients: 1 1/2 cups quinoa 3 cups water 2 teaspoons olive oil, divided 1 onion, chopped 2 garlic cloves, minced 1 1/2 cups peeled, cored and diced butternut squash 1 1/2 cups roughly chopped kale (previously washed and cleaned) 2 teaspoons fresh thyme, chopped vinaigrette Directions: In a large pot, bring the quinoa and water to a boil, reduce the heat and simmer, covered until all the water has been absorbed (about 20 minutes). Remove from the heat, fluff with a for and place in a large bowl to cool for 20 minutes. In the meantime, heat one teaspoons olive oil in a large skillet, add the onion and cook until it turns translucid. Add the garlic, butternut squash and kale. Cover with a lid and cook for about 10 minutes on medium-low heat. Remove the lid, check that the butternut squash is tender but not mushy or hard when you poke a piece with a knife. Add the thyme and continue cooking until the all the liquid creating by the cover has evaporated. Let cool to room temperature. Gently fold the cooked quinoa and the cooked vegetables together along with the vinaigrette. Serve room temperature or cold.

By Innate Wellness|2024-04-18T10:00:46-04:00November 27th, 2014|Nutrition, Recipes|Comments Off

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