Chocolatey Chia Immune Smoothie

By Dr. Kathleen Regan, ND

Looking for a change from your fruity, summer smoothie? This chocolatey, chia blend can be eaten warm or cold and combines the perfect winter ingredients. The combined antioxidants, protein, vitamin A, vitamin D & probiotic will help to boost your immune system this winter. It also contains a balance of carbohydrates, fat, protein and fiber that make for a balanced meal replacement.

Ingredients: Makes 1 Serving

1 1/2 Cup Vanilla Cashew Milk
½ Banana
1 Tbsp Cashew Butter or Almond Butter
½ Cup Plain Greek Yogurt
1 Tbsp Unsweetened Cocoa Powder
1 Tbsp Chia Seeds
1 Dropper DMulsion Vitamin D by Seroyal (1000IU)
1 Tsp Astragalus Powder by Harmonic Arts
¼ Tsp HMF Probiotic Powder by Seroyal

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How to Get Enough Calcium

By: Andy De Santis, RD and Dr. Kathleen Regan, ND

Andy De Santis is a Registered Dietician practicing at Innate Wellness High Park. He focuses on creating diet plans for patients of Innate Wellness. If you are interested in having a customized nutrition program created for you, please call the High Park Clinic. 

Calcium is one of the most abundant minerals found in the human body. Most calcium is stored either in our bones or our teeth, leaving a small amount found in other tissues or circulating through our blood. The way our bodies use and absorb calcium depends on the presence of specific nutrients, such as Vitamin D, and specific hormones, such as parathyroid hormone and calcitonin. Calcium levels are also influenced by specific female hormones such as estrogen (which increases calcium absorption).

Declining levels of estrogen as women age, through menopause, after hysterectomy, or via estrogen reducing drugs such as Tamoxifen (post-breast cancer treatment) can dramatically affect calcium levels. Individuals who don’t consume dairy can also be at risk for calcium deficiency but they can obtain more than enough calcium from their diet if they know other calcium rich foods! What is most important to know is that supplementing with high levels of calcium can be unhealthy and even dangerous for the body. So if you are low in calcium or suffer from low bone density – you need a balance of diet and supplementation to achieve your daily intake.

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10 Nutrition-Boosting Tips for Athletes

By Liane Wansbrough, Holistic Nutritionist

While trail mixes and energy bars are marketed as pre workout snacks, most are sugar bombs that don’t provide lasting energy. Try one to two handfuls of raw nuts or seeds (almonds, macadamia nuts, walnuts and pumpkin seeds are great choices) and a piece of fresh fruit. If you buy your nuts and seeds in bulk store them in the freezer so they don’t go rancid.

Smoothies make a great pre-workout meal because blending helps pre-digest food, making it easier on your digestive system.

Sweet potatoes are a quality carbohydrate that can be eaten prior to a big workout or training day. Sprinkle a baked sweet potato with sea salt and drizzle 1-2 tablespoons of olive oil or grass-fed butter to enhance absorption of fat-soluble vitamins. Other quality carbohydrates include quinoa, wild or brown rice, amaranth, millet, squash, carrots and beets.

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Acupuncture & Weight Loss

With Laura Shin, R.Ac

One of the most frequent questions acupuncturists are asked is: Can acupuncture help me lose weight? As with most modalities and treatments for weight loss, that’s not the simple yes-or-no question it seems. When people ask that question, they often really want to know if a few well-placed needles can quickly melt away pounds. Unfortunately, although acupuncture can be a useful tool in weight loss, it’s not a magic bullet.

Acupuncture shines as a therapy because it recognizes that we are not all the same. Many factors contribute to weight gain, so treatments should not be one size fits all. Instead, acupuncturists identify individual imbalances (both in lifestyle and within the body) and help to correct them through acupuncture and diet and lifestyle therapy. […]

Eat Healthy Without Starving

By Liane Wansbrough, CNP, NNCP

Many healthy-eating plans get derailed around 3pm when the brain starts calling for sugar. If we’re hungry at this time of day it’s easy to get seriously sidetracked by muffins, pretzels or the office candy dish. This is where a little planning can make it a lot easier to pass on the junk food. Healthy, targeted snacks that have a combination of protein, fat or fiber can help you stay on track with your weight loss goals by keeping your blood sugar balanced and energy level high. Another advantage of a snack is that you don’t feel famished when you sit down to meals. Here are a few ideas to get you started: […]

The Inside Scoop on Weight Loss with Liane Wansbrough

With Liane Wansbrough, CNP, NNCP

Holistic Nutritionist, Liane, is passionate about helping patients to navigate their nutritional needs despite their busy lifestyles. As a mother of 2, she understands that cooking for yourself, let alone your whole family can be a challenge. So many people come to Innate Wellness seeking help with weight loss, which is an area of special interest for Liane. We decided to ask her about her biggest challenges and successes when helping clients lose weight.

Q1: First off, there are so many different weight loss programs. You must get tonnes of questions on what program is the best. Do you have a favourite weight loss philosophy? 

There is a reason for unwanted behaviors such as overeating. It’s helping us deal with discomfort and stress—things in our life that aren’t easy to deal with. I believe that coupling quality food choices along with awareness around the emotional driving forces, usually stress-related, in a person’s life provides a good framework for working with weight loss. In terms of specific dietary strategies, I think there is a lot of merit to returning to a plant based, traditional diet—meaning foods that our great grandparents would have eaten. That eliminates most refined, processed food and is a powerful shift towards a nutrient dense diet that’s not only good for weight loss but overall health. […]

FAQ Cosmetic Acupuncture with Laura Shin, R.Ac

Cosmetic acupuncture has generated a lot of interest as an alternative to many anti-aging cosmetic therapies. We get asked about it a lot at both our High Park and Annex location. We thought it would be great if we could give you the most frequently asked questions right from one of our trained cosmetic acupuncturists. […]

How to Avoid the 3pm Slump (and Stabilize your Blood Sugar)

By Joelle Mintzberg, CNP

It’s almost 3:00pm and you’re starting to feel shaky, irritable, and a little lightheaded. All it takes is one trip to the staff lunchroom because you are just about ready to eat anything in sight.

It’s an awful feeling that can interfere with our daily happenings. Most of us know the feeling and can relate to what is known as the blood sugar crash.

The main issue is that the foods that you rely on for a surge of energy (donuts, cookies, and other high carbohydrate foods) are actually causing you to crash. The good think is that in eliminating these foods, you can begin to balance your blood sugar levels.

Here is how it works. […]

The 5 Best Herbs for Adrenal Support

By Joelle Mintzberg, CNP

It’s that exciting yet stressful time of year where we are back into routine full force! Often times it can be a little stressful getting back into the swing of things. So luckily, our herbal friends, the adaptogens, are here to give us a helping hand during those times of stress and prevent adrenal burn-out.

Adaptogens are herbal medicines that modulate your response to stress or a changing environment. These natural medicines help the body cope with external environmental stresses such as toxins or harsh weather and internal bodily stresses such as anxiety and insomnia. The many benefits of adaptogenic herbs include:

Protecting the immune system
Helping combat the effects of stress
Improving learning, memory, and reaction time
Reducing anxiety and depression without causing drowsiness
Stabilizing blood sugar
Offering anti-oxidant and anti-inflammatory benefits
Enhancing sexual potency for both men and women

Here are the top five adrenal herbs that will help you survive stress: […]

By |September 5th, 2015|Health 101, Product Spotlight|0 Comments

Beat Back-To-School Stress & Boost Adrenal Health

By Joelle Mintzberg, CNP, EPC

The end of a relaxing summer is hard enough to face without stressing about your kids’ return to the classroom. Often times, we get so wrapped up & exhausted in the back-to-school routine that we deplete our adrenals. How can we heal adrenal fatigue with young, busy kids at home? The strategies listed below will help to keep you and your family calm and ready to tackle the new school year. […]

By |August 8th, 2015|Health 101|0 Comments