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The Myths of Physical Fitness

By Dr. Jonathan Cartile, DC There are many confusing ideas around physical fitness & health. These are the 4 most common misconceptions that come up in my chiropractic practice. Myth #1 – Sit ups and crunches are needed for strong abdominal muscles. Research from the U.S military has shown an increase in lumbar disc injury from regular abdominal crunches and sit ups. They have changed their basic training regime to cut out the more traditional abdominal exercises for plank and core exercises. The Canadian military and U.S navy are also following suit to reduce injury. […]

By |2024-06-14T03:16:30-04:00April 18th, 2017|Uncategorized|Comments Off on The Myths of Physical Fitness
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Mindful Travel Tips for Families

By Dr. Kathleen Regan, ND The March Break is almost upon us. It is family travel time! Traveling with family members big and small can be challenging. I remember an old teacher once saying “If you think you are enlightened – spend a week travelling with your family!” Certainly, these times can test our patience but they are also the best of times for creating memories, strengthening bonds and reconnecting to the the important people in our life. If you are worried about how you will make it through, try these suggestions for mindful travel with family.  […]

By |2024-06-25T04:29:47-04:00March 7th, 2017|Mind Body Medicine, Travel|Comments Off on Mindful Travel Tips for Families
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Homeopathic Travel Guide

By: Quinn McCutcheon, Student practitioner at the Ontario College of Homeopathic Medicine in Toronto. Homeopathic remedies are natural, safe and effective for the whole family. As we are all unique, it is important to understand how to select which remedy is best for each individual. The chart below is a quick and helpful tool to reference symptoms to the remedy. This will help to better ensure fast and effective results. If there is improvement after two to three doses of a remedy, do not re-dose unless there is reoccurrence of symptoms. However, if there is no improvement after two doses, reassess the symptoms and try a different remedy. […]

By |2024-09-26T07:29:31-04:00March 7th, 2017|Homeopathy|Comments Off on Homeopathic Travel Guide
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Defining a “Successful Relationship”

By Lindsey Danisch, Registered Social Worker and Psychotherapist A “successful relationship”: We need to redefine this concept. For some, this term “successful” is saved only for those partnerships that end in life-long marriage-‘til death do they part. But who is to say that’s the only qualifier for success? A 3-month relationship, where partners learn about they sexual desires and preferences, is a success. A 5-year relationship, where you now more clearly understand of the qualities you need in a long-term partner, is a success. A 20-year marriage that has ended, where you’ve learned to love and let go, leading to more self-discovery and resilience, is a success. I have clients who tell me they’ve had “no successful relationships” and after a little more conversation, I can see that they’ve had many successful relationships. While those relationships have now ended, the amount of information they’ve learned about them is amazing. The ability for my clients to reframe their relationships experiences is empowering. Let’s take back this phrase and redefine what success looks like in relationships of all kinds. Every relationship, no matter how short or long, teaches us something about ourselves and desires. They help us prepare for future relationships-and that’s what success looks like!   Lindsey Danisch MSW, RSW Provider of Psychotherapy

By |2024-06-24T08:49:50-04:00February 13th, 2017|Relationships, Self Care|Comments Off on Defining a “Successful Relationship”
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3 Simple Steps to Weight Loss

By Dr. Kathleen Regan, ND 1. Choose a weight loss goal that is realistic for you. Bring into mind your ideal weight. Or, use a Body Mass Index calculator to determine your healthy weight. Remember that lasting weight loss occurs at about 1 pound per week. If this seems like it will take too long, plan your weight loss goals in steps. If your healthy weight is 150 and you are currently 200lbs – this could take 50 weeks. So set your first goal at 190 for 10 weeks and when you reach this goal – celebrate! Our best achievements in life do not happen all at once. They are the accumulation of many small victories. 2. Identify the habits that are holding you back BEFORE you choose a weight loss plan. Bad habits are one of the biggest barriers to weight loss. They say it takes 21 days to change a habit. Pick a habit that needs to change and work at it until you can maintain the routine for a month. Yes, this may delay your weight loss plan but it will make you more successful in the long run. ‘Slow and steady wins the race.’ What kind of habits are we talking about? TIME MANAGEMENT. Eating well means planning well so that you can prepare meals at home or at least plan for healthier options. Taking some time on Saturday or Sunday to grocery shop & cook can set you up for the week. Or in today’s world, we have services like Grocery Gateway that bring the groceries right to you, or Blue Apron that bring you the prepped food for healthy meals. There are also healthy meal delivery services that provide you [...]

By |2024-06-11T09:49:26-04:00December 30th, 2016|Detoxification/Cleanse, ND Editorial, Nutrition, Weight Loss|Comments Off on 3 Simple Steps to Weight Loss
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Porridge Two Ways

By Dr. Angelina Riopel, Naturopathic Doctor Porridge is a delicious and healthy winter staple. It is rich in fiber and a great way to balance blood sugar and help keep your appetite and cravings under control throughout the day. The health benefits of porridge can vary depending on the type of oats we use and what we serve it with. The traditional milk and brown sugar, although delicious, can have a negative effect on blood sugar and digestion. Oats are naturally gluten free, although can become contaminated during processing, so it is best to choose a gluten-free brand. Whole oats are preferable to quick oats, as they are lower on the glycemic index, meaning a more favorable effect on blood sugar levels. Try adding different combinations of the following power-foods to improve the nutrient content and flavor of your porridge. Oats themselves are a medicinal food known to strengthen and calm the nervous system. Cinnamon to help balance blood sugar Chia or flax seed will increase the fiber content Dried fruit (organic and sulfite –free) such as apricots, dates, prunes or raisons or Fresh fruit such as berries or bananas for flavor, fiber and nutrients Unsalted, raw nuts and seeds will increase the protein content of your porridge. You can also mix nuts and seeds together, in equal parts, and grind in a coffee grinder, then store in the freezer. This is an easy way to have all that nutrition ready to go! Try nut milk such as almond milk or coconut milk (I prefer canned), as a dairy alternative […]

By |2024-08-28T03:53:08-04:00December 13th, 2016|Nutrition, Recipes|Comments Off on Porridge Two Ways
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Keep Your Hand Out of the Cookie Jar this Holiday Season

The holidays are often a busy and stressful time. The fast pace can lead to an increase in stress hormones, blood sugar fluctuations, cravings and over-eating. The following are some simple strategies that can help you stay grounded and keep your hand out of the cookie jar. Schedule Your Self-Care Creating a self-care plan BEFORE the madness begins can help keep stress hormones such as adrenalin and cortisol in check! Stress hormones affect mood, blood sugar levels, appetite and food cravings – tempting us to overindulge in sweets, treats and alcohol. Self-care is often something that is prioritized when we have time, but then let go when we need it most. Keep it simple and enjoyable! Examples may include taking time every morning to enjoy a healthy breakfast, a bath at the end of the day, an acupuncture session, a morning walk or going to bed early 1-2 nights per week. Your self-care should keep you in balance and help relieve stress. […]

By |2024-06-21T03:05:53-04:00November 29th, 2016|Digestion, ND Editorial, Nutrition|Comments Off on Keep Your Hand Out of the Cookie Jar this Holiday Season
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Holiday Survival Tea Recipe

Tea is a subtle way of receiving nature’s best medicine. Herbal infusions extract medicinal ingredients through the heat of water. Just the warmth of botanically inspired water helps to melt stress, while sitting to enjoy a cup of tea promotes mindfulness. This holiday season, consider taking some time once or twice per day to enjoy this mood & digestion balancing blend. Ingredients You can find most of these ingredients through your local herbal shop. If you live in Toronto, Herbies Herbs is one of the best locations for bulk herbal medicines. 2 Parts Lemon Balm (1 Cup) 2 Parts Chamomile (1 Cup) 1 Part Oat Tops (1/2 Cup) 1 Part Rose Petals (1/2 Cup) 1 Part Lavender (1/2 Cup) Optional: Cinnamon Sticks […]

By |2024-04-18T10:04:25-04:00November 29th, 2016|Mental Clarity, Mind Body Medicine, Recipes|Comments Off on Holiday Survival Tea Recipe
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Feeling sick and tired? Prioritize self-care

By Lindsey Danisch, Registered Social Worker With fall upon us and the busy holiday season right around the corner, it’s easy to put your self-care routines aside to focus on everyone else’s needs. Between holiday parties, hosting friends and family, birthday parties, play dates, and school/work functions, your schedule is maxed out! So, I write to remind you to give yourself the gift of continued self-care this fall. The same way you schedule meetings, appointments, dates, and car maintenance, you need to schedule in time for your physical and mental health. I know it might feel like it’s “just one more thing” in your schedule, but believe me, it’s worth it (and your body and mind will thank you). It’s also an important time of year to both delegate and practice the art of saying “no” to requests. Perhaps your partner can do the Halloween costume shopping or buy ready-made treats, decline a social function, or do not offer to host something if you don’t want to. Self-care brainstorm: weekly bath, book club, dinner with a friend, massage, yoga, continue to go to the gym, walk your dog, indoor swimming, knit, stretch, meditate, bake something yummy, lift weights, acupuncture or make a therapy appointment. Go head and pull out your calendar- and plug in some self-care for the month! I promise, you won't regret it.

By |2024-06-25T03:35:44-04:00October 18th, 2016|Uncategorized|Comments Off on Feeling sick and tired? Prioritize self-care
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What to do with the Cold & Flu

Dr. Kathleen Regan is one of the co-founders and naturopathic doctors at Innate Wellness. She works a lot with families and kids. We asked… what are the most common health question from families? Apparently, this is a tough question to answer because families come in for all sorts of things from basic nutrition advice to skin conditions. But, at this time of year, she gets asked a lot of questions about the cold & flu. Read more on our interview with Dr. Regan. Dr. Kathleen Regan, ND Can Naturopathic Medicine treat the Cold & Flu? Of course! Cold & flu treatment begins with prevention. This starts with the basics like staying active, eating balanced meals & seasonal foods, dressing appropriately for the weather and keeping stress managed. But when a cold or flu strikes, natural medicine is one of the best options to try first! Why? Most colds and flus are viral in origin – antibiotics don’t work here. But there are many wonderful herbs that have antiviral effects. These can be taken in soups or as teas, tinctures and supplements. Many people don’t know how effective naturopathic medicine can be in these cases so we often see patients after they have tried everything else. I like to remind my patients ahead of flu season to book in for a flu prevention visit or an acute check-in visit when the flu strikes before they try more conventional routes. […]

By |2024-06-24T08:46:56-04:00October 18th, 2016|Cold and Flu Season, Innate Wisdom Practitioner Q&A|Comments Off on What to do with the Cold & Flu
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