Your body loves Routine! Try to go to bed, wake up and eat at the same time each day. We are elements of this earth and are not only susceptible, but need to harmonize with the rhythms of nature.
Create something. It engages your mind and your soul.
Let your food be your medicine! Eat lots of leafy greens and colourful vegetables, a few fruits (berries are superb), responsibly raised meat & fish, variety of nuts, seeds, whole grains and healthy fats like olive oil, coconut oil, flax seed oil & avocados.
Optimize your energy conversion: digestion, metabolism, circulation and other systems work to ensure proper nutrient absorption. Efficient transformation of these raw materials into energy means more energy for you.
Exercise regularly. You don’t have to move mountains, just your body. Everyday. Multiple times a day.
Personalize your treatment plan. Understanding your story, timeline and individual physiology can help create a treatment plan that maximizes your energy and your health.
Encourage the Heart Research has shown that when we think about experiences that are warm and loving and positive, it changes our physiology for the better.
While this does not constitute individual medical advice, general guidelines for better health can certainly be engaged with your personalized treatment plan.
Dr. Laura speaks on the phases, feeling and ways to combat stress.
Phases of Stress
According to Hans Seyle’s Generalized Adaptation Syndrome, there are 3 stages of the body’s natural built-in response to demands made on an individual.
Alarm reaction – “fight or flight”
Resistance stage, which is the body adapting well and actually strengthening to a new level of stress.
Exhaustion stage, when the body no longer has the means to continually adapt and strengthen, but rather breaks down in response as a result of the depletion in body.
As you can see, stress is normal part of living and what makes us stronger is a challenge to our system. It is important that periods of intense activity or stress on the body need to be followed by periods of intense rest. If the stress persists without proper rest, then dis-regulation and illness may develop.
Long term stress usually manifests as anxiety. Symptoms of anxiety include mental, emotional, physical and cognitive.
Anticipation of the worst
Loss of interest, depressive state
Feeling tension, twitches
Aches and Pains
Shortness of breath, constriction in chest
Learn to Relax
Easier said than done! Try to set out the intention for the following:
Time with loved ones
Regular routines for eating, exercise and sleep
Walk barefoot in the morning grass
Focus on a steady breath, in and our of your heart area
More Information for Free
Dr. Laura M. Brown, ND presents Simplifying Stress at Goodness Me! in Guelph on Tuesday, August 30. Register Here. This session is for those curious about how we respond, adapt and can be overwhelmed by stress. Dr. Laura will share with you ways to clinically evaluate the state of stress, possible remedies to consider or avoid at different stages of stress and how to prevent future impacts.
Hoffmann, D. (2003) Medical Herbalism. The science and practice of herbal medicine. Healing Arts Press. Vermont.
Sarris J., Wardle. J. (2014) Clinical Naturopathy 2e. An evidence based guide to practice. Elsevier. Australia.
With all the priorities and pressures of everyday life, it feels impossible to prepare a meal that can be enjoyed under the enchanting light of magic hour. In fact, I’m generally pleased if I make the time to sit at the kitchen table to eat. Most often I scarf dinner while standing at the kitchen counter, thumbing through emails and apps on my phone. But it doesn’t have to be this way.
Outdoor meals are normally reserved for big festive BBQs or romantic gestures, but you don’t need an excuse to make a meal and enjoy it in the warm summer air. While we here at Beachbody focus a lot on making meal planning quicker and easier, we’re also all about balance. And sometimes that means enjoying a home-cooked meal with loved ones under the stars.
With that in mind, here are three different three-course menus that are perfect for eating on the deck, on a picnic blanket, or on your balcony. Dust off the furniture, stock up on citronella candles, and bon appetit!
Pizza Party On The Patio Menu
If you’re going for a fun and casual evening that might involve kids, try this crowd-pleasing combo. The wings and pizza menu is also well-suited for football season, so keep this one in your back pocket for warm fall days.
Main Course: BBQ Chicken Flatbread Pizza with Spinach and Avocado Salad
While everyone is munching on the buffalo cauliflower bites, pop these BBQ Chicken Flatbread Pizzas in the oven; they’ll come out hot and fresh in under 10 minutes. The spinach and avocado salad provides a fresh, crunchy counterpoint.
Dessert: Vegan Lime Cheesecake Cups
This make-ahead dessert is perfect for a warm summer night, given that it’s a no-bake recipe that’s best served chilled. My favorite part about these individual cheesecakes is you can get creative and serve them in fun things like mason jars, tea cups, wine glasses, or whatever you can come up with to make the final course a little more memorable.
The Mediterranean Meal Menu
Pair it with your favorite wine, and travel to the shores of Mykonos without leaving your backyard.
Appetizer: Greek Cucumber Salad
Kalamata olives bring briny life to every dish and awaken the palate. This five-ingredient salad is not only a cinch to throw together, but it will also set the stage for a Mediterranean summer feast full of fresh, bright flavors and feta.
Main Course: Mediterranean Turkey Burgers with Zucchini Fries
These burgers are not only lightened up with lean ground turkey, they’re also full of the bold flavors of garlic, sundried tomatoes, and fresh oregano. For a healthier alternative to French fries, pair them with zucchini fries (zucchini season is June – August) since the veggie is currently in season.
Dessert: Grilled Watermelon Wedges
Three words: Next-level watermelon. Cooking it this way enhances its sweetness and adds a touch of smoky flavor.
The Backyard Barbecue Menu
Not to be confused with the burger-and-hotdog vibe at your uncle’s backyard barbecue, this decadent summer dinner serves up vibrant colors and flavors that’ll give your guests the yummies all night — especially the dessert. It’ll require some prep the day before, but, trust me, it’ll be worth it.
Appetizer: Watermelon and Arugula Salad
Backyard barbecues wouldn’t be the same without watermelon, so we’re including it here in this sweet and salty salad that’s bursting with summer flavors. (It also features feta. If you’re not a fan of this cheese, swap it out for bleu cheese or shaved parmesan.)
Main Course: BBQ Tri-Tip Steak with Chili-Lime Corn on the Cobb
These two recipes take advantage of prime grilling weather. Just imagine tucking into this beautiful grilled steak and warm, naturally-buttery corn. And, if camping is your thing, these two recipes can be prepped ahead of time, placed in a cooler, and cooked over a campfire.
Dessert: Cherry Chocolate Chunk Ice Cream
Ice cream is one of the best sweet treats on earth, and this recipe for Cherry Chocolate Chunk Ice Cream might seem like a decadent end to a meal, but it doesn’t have the added sugar or fat you usually expect. We won’t tell if you won’t.
If we miss or get stuck at a point in our life, there is potential for emotional buildup that may present as sickness in the body.
When a person is “stuck” at a certain level, a homeopathic remedy, acupuncture, a Chakra clearing, yoga exercises, focused breathing, or other therapeutic efforts may “lift” the person and help them better perceive and move on from their current situation.
Understanding the Stages of Life
Whether we look at Erikson’s Stages of development, Scholten’s Homeopathic Table of Elements, Maslow’s Hierarchy, the Chinese Five Elements or the Chakra system, we can see the natural progression of development we embark on through our journey of life.
Often, it is a combination of acupuncture, a Chakra clearing, yoga exercises, focused breathing, massage homeopathy or talk therapies that gets us on our way and eventually to the top of the mountain. What is most important is to enjoy some sights on the path along your journey.
The common thread of our personal development is woven from ancient yogis, Chinese Medicine, psychologists and psychotherapists. We all need to have our basic needs of life met before we can develop an element of safety. We need to know who we are as individuals and how we belong into our society before we can further develop the area of our heart and be able to share it interdependently with others.
It is when we can be comfortable with ourselves, we can then withstand the swell of the tide of outside influences.
Keeping the mind steady and calm while the world swells around us, is the first stage of actualization.
Once we have mastered the space of a calm and equitable mind, we can then practice the ability to let all the world go and connect with and allow our spiritual self to unfold.
Balancing the “fight or flight” (sympathetic) and the “rest and digest” (parasympathetic) nervous systems helps gain access to this blissful balanced state of what Heart Math people call “coherence”. It is not only reserved for yogis, meditation artists, super-energetic or “smart” people. It is for us all to climb mountain, at our own pace, with our own challenges and with our own set of earthly and heavenly guides.
The fact is we are all able to achieve this pinnacle of self-actualization, however we are all also susceptible to fall and crumble back down to the basic needs of life. We may actually experience many rises and falls over the course of a lifetime. In each rise and fall, it is like a breath in and out, so long as we live, our breath will rise and we will too again. Hopefully, overall, we are making steady progression up the mountain.
Sometimes it takes intense focus in one area of our life, while the others lay dormant for some time. That is, we can invest heavily in school or career while putting family life or personal relationships on hold. If we excel strongly in one area of our life, without giving time for balance in others, we miss out on the cross-training type of personal development that we need in order to rise to our greatest potential. It is important to loop back and catch ourselves to keep a steady progress in all areas of our life. Sometimes we need the chance to develop one aspect of our being before we are ready and hold the wisdom to get on to the next.
Wisdom is more precious than gold, as we learn from Soloman in the Book of Proverbs and if we do not learn from our mistakes and move forward, then this is the greatest crime.
In Chinese Medicine the circles of life go on a 7 year cycle for women and an 8 year cycle for men. At age 7 the vitality of the young girl is vibrant, 14 she begins to menstruate and the governing and conception vessel are primed. Age 21, a woman’s essence peaks, she has reached her physical limit of growth and the wisdom teeth come in. Age 28 the tendons and bones of a woman are strongest and the hair flourishes. Age 35 the Yang channels weaken and the woman’s complexion withers and hair begins to fall. This progresses and the hair grays at age 42. Age 49 the conception and governing vessels are empty and the uterus closes and infertility sets in. This is a time now for more creativity and personal embarkment of growth as the energy is no longer needed to tend the womb. Menopause offers a later life fire that is more than just about hot flushes!
Later Life Fire
Time to get moving on what you have put off:
For males, the Chinese Medicine 8 year cycle begins similarly with abundance of energy at age 8, mounting at age 16 when the sperm arrives and Yin and Yang are harmonized in the male making him capable of producing a child. At age 24, the male’s physical energy peaks and the wisdom teeth arrive. At age 32 his tendons and bones are strongest and by age 40 the hair begins to fall and teeth become loose. At 48 year old man’s Yang Qi is exhausted and his face darkens as his hair turns gray. At age 56 the male’s liver energy (testosterone) is weakened and tendons stiffen and the sperm dries up. At age 64, from the ancient Chinese circles of life, the hair and teeth are gone.
We can calm the storm within and age more gracefully
Limit excessive sexual activity.
Thai Qi, Qi Gong and Yoga and HeartMath incorporate breathing exercises that help increase the vitality and essence of our aging being.
From the heart and mind of Dr. Laura M. Brown, ND. Dr. Laura offers personalize lifestyle coaching and professional means to help you Move Forward in Your Health.
prophylactic application of sea water, mud, algae, sand and climate in general.
Dr. Laura and her son (in the picture below) did some first hand psoriatic research at the Blue Lagoon spa in Iceland 🙂
No other skin disease responds to thalassotherapy as dramatically as psoriasis vulgaris.
Example #1 The Blue Lagoon
The Cyanobacterium aponinum algae can survive in the sulphur rich, hot spring water and is a dominating member of the Blue Lagoon’s microbial ecosystem. This algae stimulates the immune system to produce vast amounts of the immunosuppressive cytokine IL-10. IL-10 reduces chronic inflammatory response, down regulates TH1 and activates Th2.
Mineral waters reduce pruritic (itchiness) nature of psoriasis
Water increases permeability of the stratum corneum (outer layer of the skin) to lower molecular agents (minerals in the water)
When compared to arsenical, bromic, iodic, radioactive, carbonic and silica-flourinated waters, sulphur waters have shown to be most effective in psoriasis, especially in combination with UVB.
Sulphur waters are antibacterial, antifungal, keratolytic and immune modulating (T-cell activity, inhibits IL-2 IFN-gamma)
Bathing in geothermal seawater combined with NB-UVB therapy in psoriasis induces faster clinical and histological improvement, produces longer remission time and permits lower NB-UVB doses than UVB therapy alone.
Typically a treatment at the Blue Lagoon Psoriatic Clinic is a bi-annual 3 week relaxing stay with combined bathing and UVB therapy and nutritional intervention.
Example#2 The Dead Sea
The Dead Sea has a Unique spectrum of UV light: UV radiation level at the Dead Sea is lower because the UV rays pass through additional 400 m of atmosphere before reaching the Earth’s surface. UVB: UVA ratio lower
Concentration of salts (33% vs. 3% in ocean) reduces cell proliferation in Psoriasis
Nature of salts: magnesium chloride, calcium chloride, sodium chloride, potassium chloride, bromine, and calcium sulfate
The Black Sea water has pH 8.33– 8.40 and is rich on mineral and organic substances and colloids such as chlorides, sodium, potassium, magnesium, sulfur, calcium and carbonates.
The so called “ salt mantle” has keratolytic action and increases the skin hydration.
The salt concentration is 17.3– 18.2 g/l.33
In a study conducted in 1770 psoriatic patients who underwent a 28-day thalassotherapy, 30% of the patients achieved remission of the disease, and 61% of the patients were recorded with marked or moderate improvement.
In another study, 69% of the patients achieved remission or marked improvement during a 20-day course of thalassotherapy combined with 5– 15-minute baths in the sea water per hour.
Chances are, you probably kick off each week with every intention of eating healthy, home-cooked, veggie-packed meals. Then reality happens, and the next thing you know, you’re grabbing fast food on the way home from work or staring into your empty fridge until you give up and polish off a bag of pita chips for dinner.
Eating healthy food is easy. Cooking healthy food is the real challenge. But a few simple meal planning strategies can help you get your nutritional game on point — and you don’t have to be a domestic warrior to pull it off. Here are five to get you started.
1. Set Your Goals
Your nutritional needs are the foundation of your meal plan. So before you start bookmarking recipes, do a quick assessment of your personal goals. What do you need to eat more of? Less of? Do you have a target calorie count? What foods are best for you? “My main piece of advice for someone who wants to start meal planning is to find out what foods are right for his or her body,” says Sagi Kalev, creator of Body Beast. “When you meet the body’s fuel requirements, hunger disappears. Food cravings are nonexistent. Energy, mood, mental function, and well-being all improve. When that happens, it becomes very easy to follow a diet plan.”
2. Make a Master Plan
Once you know what you need to eat, compile a master list of recipes. That way, you can pull easily from that list rather than combing through cookbooks every week or falling into the rut of repeating what you made last week. Use whatever organizational system works for you — Pinterest, meal planning apps, index cards in a recipe box, or even an Excel spreadsheet. “When I find a recipe I want to make, I print it out and add it to a binder,” says Autumn Calabrese, creator of 21 Day Fix. “Each week I go through it, find a new one, and add those ingredients to my shopping list. It’s important to keep variety in your plan so you don’t get bored.” When you’re planning your meals for the week, it’s okay to leave some flexibility. Some people make a school cafeteria-style calendar and schedule every last snack in advance — but it’s also okay to stock up on healthy staples and then wing it at mealtime.
3. Shop Strategically
Make a grocery list based on your favorite healthy foods and any new recipes you’ve pulled. “Having your favorite things ready to go is key,” Autumn says. “Make a list of the foods you know are a part of your meal plan, and make sure you stock up on those. I always have tons of fresh fruits and veggies in my fridge, along with a few different types of proteins, peanut butter, raw nuts, and lots of seasonings. This way, no matter what I want to make for a meal, I have the ingredients I need.”
4. Bang Out the Prep Work
When you get home from the grocery store, don’t just stuff your purchases in the fridge. Peel your carrots, slice your cucumbers, scrub your sweet potatoes, and dice your onions. Not only does it become a one-and-done task rather than a daily chore, but it makes you more likely to grab those healthy foods when you’re hungry. “Prepping your food is a huge part of success,” Autumn says. “I cook enough protein to get me through at least three days. I also cook a few sweet potatoes and sometimes a little bit of brown rice. This way, when I’m running out the door, everything is made and I can grab it and go.”
5. Don’t Sabotage Yourself
Once you’ve planned and prepped, the hard work is done. Now all you have to do is avoid the usual stumbling blocks. One common mistake, Sagi says, is trying to eat foods you don’t really like. (If you hate the taste of kale, you’re not going to grab it when you’re hungry.) And Autumn cautions against buying junk food. (It’s easier to avoid ice cream when it’s not in your freezer.) But as long as you plan ahead, shop for healthy foods, and keep some go-to recipes in your arsenal, healthy eating will become a no-brainer. “When you eat right for your own body needs, you feel terrific,” Sagi says. “So it becomes very natural to gravitate towards eating properly.”
Want more inspiration? Almost every week, Beachbody Social Media Specialist Amanda Meixner shares her meal planning photos with us. Check them out here!
We are very pleased to announce the addition of Rebecca Naugler to our team. Rebecca is a Registered Massage Therapist with a wealth of experience and a passion for helping people. Here are Rebecca’s answers to a few questions we recently asked her.
When did you become a Massage Therapist?
I was certified in the fall of 1999, after graduating from Sutherland-Chan School & Teaching Clinic. Shortly after this I moved to Guelph and set up my own practice.
What prompted you to become a Massage Therapist in the first place?
I had known since about grade 11 that I wanted to go into healthcare. I was actually a year into a different program when I learned about Massage Therapy. Something clicked, and I knew that’s what I needed to be doing. This epiphany came while I was recovering from a major injury, so as soon as I was healed up I switched to a massage program and never looked back!
What do you like the most about what you do?
Simply that I get to help people. When I first meet someone they might be in pain, stressed, exhausted, or maybe lonely and feeling isolated. Through caring therapeutic massage I get to alleviate pain and dysfunction. Also, I wholeheartedly believe that safe, caring touch is an essential element for everyone’s overall well-being.
Is there anything that makes you unique as a massage therapist?
Actually, what I feel makes me stand out is my personal history of illness and injury. It has made me a better and more compassionate therapist, and more understanding of the challenges that some of my clients face. I’ve learned first hand about mobility challenges when using crutches and canes, dealing with chronic acute pain, and some of the psychological issues of dealing with long term illness or injury.
What do you like about working at Forward Health?
I love the friendly and supportive atmosphere in the clinic. I love that we’re all working with the same objective of helping people achieve their wellness goals. I love the circle of care model where three different disciplines can work together as needed to better help our clients. I am truly looking forward to a long, happy career with you and the rest of the team at Forward Health!