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Best Practices to Boost Overall Wellness
Nutrition, Sleep & More: Best Practices for Feeling Your Best
It can be difficult to stay on top of your wellness and health in the business of everyday life. Striving for overall wellness means embracing a balanced lifestyle that nurtures our mind, body, and soul. And while starting a wellness journey may be daunting, every small step you take has a positive impact on your health.
In honour of National Wellness Month, here are some practical tried-and-true practices to boost your overall wellness based on 47 years of experience!
Nutrition Tips to Support Whole-Body Health
Nutrition is a critical part of your overall health. Not only does it provide your body with essential vitamins and nutrients, but it can also act as a preventative tool against disease and improve longevity. Try implementing some of the following nutrition tips into your routine:
– Drink 7-10 glasses of filtered or spring water daily. Chlorine destroys beneficial gut flora and can interfere with iodine absorption.
– Consume a diet that is 75-80% alkaline forming. An alkaline diet can support health by limiting processed foods and promoting whole foods.
– Go organic. Eliminate pesticides and other chemicals from your home. See the Environment Working Group’s Dirty Dozen.
– Focus on antioxidants. See Dr Josh Axe’s Top 10 Antioxidants.
– Enjoy fermented foods regularly. We’re big fans of Living Alchemy‘s fermented products which are available at Jo Anne’s Place.
– Use unrefined oils such as olive oil, coconut and MCT oils, sesame oil, and avocado oil.
– Consume 1-3 tablespoons of flax, hemp, or chia seeds daily.
Smart Supplementation to Fill Nutrient Gaps
Poor overall health can often be attributed to vitamin and mineral deficiencies. The following are the most common deficiencies and recommended doses to rectify them:
– Bio-Strath is a great general supplement, made with herbal yeast which provides numerous vitamins, minerals, amino acids, and more to the body. Take 2X daily at different meals.
– Vitamin C. Take 100-1,000 mg daily when local fruits and vegetables are not available.
– Vitamin D. Take 1,000-4,000 IU daily. We recommend testing your vitamin D levels every couple of years.
– Omega 3 fatty acids – Consume daily unless fish, hemp, or flax are consumed regularly.
– Magnesium – 100-500 mg daily
– Probiotic – intermittent use along with fermented foods.
What Are Special Nutrient Needs for Those Over 35?
After 35, certain vitamins and minerals in men and women begin to decrease. It is important to maintain these at an optimal level to ensure your body is properly nourished.
– As you age, you can start to lose more Calcium than you absorb causing your bones to break more easily. We recommend a Calcium/Magnesium formula at 100-300 mg daily.
– Vitamin K2 promotes the calcification of bones and prevents the calcification of kidneys and blood vessels. Try 100-125 mcg every second day.
Healthy living is not a denial of the things you enjoy that do not provide health benefits. It simply assigns them an appropriate place and frequency in your lifestyle. One day each week take a break from your regimen and enjoy some guilt-free fun foods!
*Please note that this information is not intended to replace the advice of health professionals. Please check with your practitioner and/or pharmacist if you take prescription medications.
This year, Labour Day Weekend is from August 29th - September 1st. There is still time for one last weekend of summer fun before the school year begins.
This creamy vegetarian lasagna is comfort food at its finest! Hearty enough to satisfy any appetite, yet packed with veggies and nourishing ingredients you can feel good about. Perfect for family dinners and meal prep!
We were scrolling through our archive of recipes recently and came across this one: 'Handy Dandy Candy' aka Carob Almond Squares, written by Jo Anne Fallaise. Yes, THE Jo Anne! So, we had to share! It's super easy, and super delicious - treat yourself!
Bright, zesty, and just the right amount of sweet! These gluten-free lemon poppy seed muffins are the perfect quick breakfast, afternoon pick-me-up, or addition to a school lunchbox. Made with wholesome, gluten-free ingredients (not dairy-free, but can easily be made so if you prefer), this recipe offers a soft, moist texture with that yummy lemony taste and slight crunch of the poppy seeds.
Packing your child's lunchbox (and your own) with wholesome snacks and lunches that are quick to make doesn't have to be difficult! Here are some of our favourite recipes that contain nutritious ingredients that kids love:
Wondering how to make your own protein bars and balls? You've come to the right place! Whether you're powering through a busy morning, refuelling after a workout, or just need a wholesome snack to get you through the day, protein bars and energy balls are a great way to go! However, not all store-bought options are created equal, and sometimes you just want to customize the flavours to your favourites, which is why making your own is a great option. These are great to meal prep and keep in the fridge or freezer to have at the ready, and they are super customizable to your dietary restrictions or flavour preferences, so feel free to swap out any ingredients you don't love! Here are 3 easy, delicious takes on protein bars and bites: Chocolate Nut Butter Protein Bars, Superfood Breakfast Bites, and Spirulina Sunflower Oat Bars. Check out more of our Protein Bite and Autumn Energy Bite recipes!
Lemon juice has many different uses and health benefits. Just make sure you don't get any in your eyes.
We wanted to take a moment to highlight a dairy product that doesn't get enough love: Quark!
What is the Dirty Dozen and The Clean 15?
Happy Summer! We hope you've been enjoying the heat, lots of outdoor activities, and are keeping hydrated. Speaking of hydration, today we are sharing some delicious, functional, summer drink recipes! Why not add some additional benefits to your summer sipping? These recipes feature mushrooms, collagen, matcha, and adaptogens to keep you healthy and hydrated all summer long! Below are recipes for 3 summer drinks with amazing functional benefits: