Exciting things happening at Sage Wellness this month…

This September, to celebrate our 10 year anniversary, we’ve put together a whole MONTH of draws! Each day we will put all the names of individuals who received a service into a draw for the correlating prize on the calendar below. So many chances to win!
Thank you, from all of us at Sage Wellness

 

Whole Food Spring Detox

The change of season from winter to spring is the ideal time to detoxify. During the winter months your body has accumulated toxins due to immune challenges, poor diet choices and the mental/emotional as well as physical stresses of the long cold season.

Following this daily nutrition regime for 14 days will result in the safe and gentle assistance of your liver to process the toxins as well support your urinary tract, lymphatic system and gastrointestinal tract in the elimination of the toxins.

1) Start your morning with a nutrient dense smoothie that includes: 15 grams of a high quality rice, hemp or pea protein powder, 1/2 cup almond or rice milk, 1 banana, 1/2 cup blueberries and a large handful of spinach or kale. For added support include 1 tbsp of coconut oil and 1 tbsp of ground flax seeds.

2) Mid morning choose a piece of organic fruit and 10 almonds or 1 tbsp of almond butter.

3) Lunch includes a protein like beans and lentils, organic chicken or turkey or wild game like bison or elk served with brown rice, quinoa or sweet potatoes and an abundance of vegetables. This can be served in a variety of ways for example cold as a salad with an oil based salad dressing or warm as a stir fry seasoned with garlic and ginger.

4) Mid afternoon choose raw vegetables like carrots, peppers or celery and 3 tbsp of hummus.

5) Dinner is similar to lunch. To keep things interesting make soups or stews that follow the same guidelines of a protein, gluten free grain and lots of veggies. Also ensure that you add healthy fats to each meal like avocado, roasted nuts and seeds, goat cheese and/or different salad dressings and sauces.

6) If you are hungry at night choose a brown rice cake with almond or cashew butter and honey.

7) Finally drink at least 2 liters of water and replace coffee with green tea.

For an advanced detoxification program please contact Sage Wellness to book an appointment to assess your level of toxicity and to obtain a specific and individualized protocol.

Dry brushing and contrast showers

I often recommend dry brushing and contrast showers to my patients. It’s fantastic for daily detoxification, boosting metabolism and even strengthening immune health.

You will need a dry brush with natural bristles or a loofah. Before you get in the shower, brush your skin in a circular motion starting at your feet and moving up the legs, torso and arms. Every action is towards the heart. Once you’ve finished dry brushing which should take about 15 seconds you can do your contrast shower. You will do about 2-3 minutes of warm and then a blast of cold trying to do at least three blasts of cold ending with cold.

7 natural ways to relieve constipation

Constipation is generally defined as fewer than two or three bowel movements a week. However, you should aim to have one to three good bowel movements a day. Being regular is important for your overall health because it helps rid your body of excess toxins, hormones and cholesterol.

Many factors can cause constipation such as:

  • Being dehydrated
  • Poor diet that lacks fiber
  • Poor thyroid function
  • Lack of healthy gut bacteria
  • Lack of digestive enzymes
  • Low stomach acid
  • Food intolerances
  • Chronic inflammation
  • Magnesium deficiency
  • Iron supplements
  • Ignoring the urge to go
  • Irritable bowel syndrome

Here are some tips to keep you regular:

1. Eat more fiber. Aim to get at least 24 grams of fiber per day. Fiber increases the bulk of your stool to and it feeds good bacteria in the gut. To add more fiber to your diet add 1-2 tablespoons of ground flaxseeds to your food and read Fiber is crucial to your health where you will find tips and a list of high fiber foods that you can download.

2. Eat prunes which are high in fiber and contain dihydroxyphenyl isatin, which stimulates the bowel, as well as sorbitol, a natural sugar that has a laxative effect.

3. Avoid the following foods: sugar and processed foods, dairy, gluten, and soy.

4. Take supplements.

Magnesium pulls water into the intestines to increase stool volume and make it softer, which encourages peristalsis, or contraction and relaxation of the intestines. Be aware that taking too much magnesium cause diarrhea, so it’s important to start slowly. Taking it at night will help you have a good bowel movement the next morning.
Please note that people with kidney or severe heart disease should only take magnefish oilsium under a doctor’s supervision.

Fish Oil is one of the highest food sources of omega 3 essential fatty acids. Natural oils provide lubrication to your digestive tract to help the stool pass through your colon.

5. Stay hydrated to help soften and move the stool through the digestive tract. If you are not sure how much water you should be drinking per day you can use this equation as a guide line:

Your weight (lbs) ÷ 16 = Daily intake (cups) _______________ lbs ÷ 16 = _______________ cups.

Drinking warm lemon water first thing in the morning on an empty stomach will help wake up your digestive system by increasing the release of hydrochloric acid and can help with intestinal peristalsis to encourage a bowel movement.

6. Squat first thing in the morning, maybe while you are having your warm water. Squatting relaxes the muscles that allows the rectum to easily eliminate.

7. Exercise to help stimulate circulation and intestinal function.

If you have tried the tips suggested above and are still experiencing constipation it would be a good idea to seek help from your medical professionals to find and address the root cause.

 

Comforting and nourishing golden milk tea

ginger-turmeric

Golden milk or turmeric tea is a traditional Ayurvedic recipe used to support the mind and body. Turmeric has been used in therapeutic preparations over the centuries in different parts of the world. It is known for its antioxidants, anti-inflammatory, antibacterial and antimicrobial properties. This tea is comforting, and highly nutritious.

Ingredients

  • 2 cups almond milk or any milk you prefer
  • 1 tablespoon coconut oil, optional
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cinnamon
  • a pinch of black pepper

Instructions

Place all the ingredients in a saucepan, stir and bring to a light boil. Reduce heat to low and simmer up to 10 minutes. Serves 2

Notes: If you find the taste of turmeric too overpowering add a bit of honey or maple syrup and gradually decrease the amount over time. It’s important not to omit the oil and pepper as they enhance the absorption of curcumin, the main the main component found in turmeric.

Alternatively, to save some time, you can make a golden paste and add ¼ to 1/2 tsp to a cup of warm milk.

Golden Paste:

  • ½ cup turmeric powder
  • 1 cup water
  • 5 tsp ground black pepper
  • 5 tbsp coconut oil

Directions:

  1. In a saucepan mix the water and turmeric and slowly heat it for 6-10 minutes. Stir the paste until it becomes thick. Add more water if it’s too thick.
  2. Once the mixture has become a paste add the black pepper and oil and continue stirring until all the ingredients are combined.
  3. Allow the paste to cool. Store in the refrigerator in a jar for up to 1-2 weeks or add the paste to an ice cube tray and place in the freezer for up to 2 months.

Enjoy!

Q&A with Dr. Lewis: Today’s Topic Natural Cold and Flu prevention

Patient Q:  I am looking for a natural approach to prevent illness.  What are some ways in which I can stay healthy during cold and flu season this year?

Dr. Lewis A:  The Naturopathic medical model recognizes that the best strategy in the prevention and treatment of seasonal illness is to balance the immune defences to ensure that your body is able to effectively deal with any bugs that you may come across.

Cold and flu prevention begins with a foundation of basic healthy diet and lifestyle choices.  This includes consuming a whole food diet rich in proteins, whole grains, good fats and an abundance of fruits and vegetables.  Avoidance of processed and refined foods especially ones that are high in sugars will support the goal of optimal immune health.  Lifestyle choices like daily exercise that increase body temperature and induce sweating, sleep hygiene that promotes quality rest and stress management activities like deep breathing and yoga will all play a key role in immune system balance.

In addition there are many different vitamin, mineral, herbal and homeopathic formulas that have been shown to prevent and treat colds and flu.   A Naturopathic doctor will further assess your individual needs and develop a specific treatment plan to prevent cold and flu during this season.