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    Vegetarianism 101: Tips for Success

        By Raluca Tutulan, Registered Homeopath In the last few posts on transitioning to a vegetarian diet  we talked about how to get enough protein  and where to get your essential fatty acids . Today we are going to talk about a few tips for success in eating a balanced vegetarian diet. Plan your meals Include umami flavours in your diet Substitute your favourite dishes Tip 1: Plan your meals: You won’t have to do this forever, but you are changing your lifestyle and chances are, your meals are going to be a little different than they were before. If you are used to eating meat with a side…

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    Vegetarianism 101: Where do you get your Essential Fatty Acids?

    What are Essential Fatty Acids? Essential fatty acids are fatty acids that our body needs but cannot synthesize on its own. These include linolenic acid (LA) an omega-6 fatty acid, α- linolenic (ALA) which is an omega-3 fatty acid. Omega-3 and omega-6 fatty acids contribute to the membrane structure of our cells, provide a source of energy and have anti-inflammatory effects. Our bodies use ALA to convert to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is important for growth and development of our visual and neurological system and particularly helpful in childhood. EPA contributes to neurological function and can help with behaviour, academic performance, focus and attention. ALA is…

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    Vegetarianism 101: Where do you get your protein?

      By Raluca Tutulan, Registered Homeopath What is protein? Proteins are the building blocks of our cells.  They are complex molecules that have multiple roles and functions in our body. Just like proteins are the building blocks of our cells, amino acids are the building blocks of protein. There are a total of 20 amino acids which combine in various sequences and complex 3-dimensional structures to make protein. Of the 20 amino acids, 11 are non-essential and 9 are essential. Non-essential amino acids are the ones our body can manufacture, while essential amino acids are the ones that we need to get from our food. Our body then uses the…

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    Vegetarianism 101

        by Raluca Tutulan, Registered Homeopath So you’re thinking of becoming vegetarian… You have made the decision to eat less meat. Now what? What do you eat instead? How do you make sure you are getting enough protein in your diet? Where do you get your essential fatty acids? What will you do in social situations? Join us over the next few weeks on Wellness Wednesdays as we will be talking about how to change your diet to a more plant-based, vegetarian diet. You will receive tips on how to set yourself up for success and making sure you are getting a well-rounded diet.   We want to make sure…

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    Doing the Holidays Differently: Materialism vs. Your Mental Health

    As the holiday season approaches, shopping malls have already extended their hours and the expected flood of gift buying is in full swing. While the practice of giving and receiving gifts can hold the obvious merit of thoughtfulness and generosity, there are also negative implications which deserve attention. It has become well documented that consumerism and materialism are associated with increased levels of stress, anxiety, and depression. There is no debate over the human need for connection and purpose to find meaning in life, and the reality that material objects do not have the capacity to meet these needs is well understood. It is also well understood that these needs…

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    Coping with Your Child’s Anxiety: The Back-to-School Chapter

    Anxiety is one of the most common mental health concerns for children and adolescents, affecting approximately 20% of children. In other words, one in five parents will have a child who struggles with anxiety. For many parents, back-to-school season is a joyous time – families are getting back into their usual routines and parents no longer have to worry about how they are going to entertain their children. But, for parents with anxious children, back-to-school can be a difficult and stressful time. Feelings of anxiety are normal during times of change, and starting school or transitioning back to school after the summer holidays is a common trigger for anxiety in…

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    It’s Allergy Season!  But don’t worry, we’ve got you covered.

      It is estimated that close to 25% of Canadians suffer from seasonal allergic rhinitis.  The most common allergies are to pollen, pets, dust and foods.  Allergies are a hypersensitivity, meaning that the immune system overreacts to allergens and produces an inflammatory response.  The body produces histamine and immunoglobulin E (IgE) that cause a variety of symptoms including congestion, sneezing, headaches, hives, itchy eyes, and many others. Though many allergy sufferers rely on over the counter anti-histamines, like Claritin or Benadryl, to keep their allergies under control.   Other therapies include corticosteroids, eye drops, decongestants, allergy shots and topical creams.  Though many of these therapies provide temporary relief, these medications have…

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    Tips About Ticks – Part 5

    Tips about Ticks: A 6-Part Overview of Lyme Disease, Co-infections, Diagnosis, Conventional and Alternative Treatments, Complications and Prevention Strategies By Dr. Deanna Walker, ND and Dr. Rahima Hirji, ND   PART 5: What are Alternative Treatments? Alternative Treatments depend on how many systems have been affected by the infection. Typically, especially in chronic cases many systems are involved. A thorough investigation will reveal what treatments would need to be prioritized. The following are systems that can be affected with Lyme and some alternative treatments to help. Immune Dysfunction: B. burgdorferi does a very good job of hiding in the tissues of the body rather than in the blood. This leaves…

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    Eating for Thyroid Health – 3 Foods to Eat and 3 Foods to Avoid

    Eating for Thyroid Health: 3 Foods to Eat and 3 Foods to Avoid By: Dr. Alaina Gair, ND   There are lots of ways to support healthy thyroid function with medications and supplements, but did you know your diet can impact how well this gland works? By consuming a whole foods and a diversified diet you are well on your way, but some foods that fall into the healthy category can actually decrease circulating thyroid hormones. Check out the foods I encourage patients towards and away from when they are struggling with hypothyroidism. Foods to Consume Protein! Be sure to get all of your amino acids (especially tyrosine) – this…

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    Talk Therapy and Self Compassion

      By Laura Dziuba, MSW, RSW Do you catch yourself thinking negative, critical thoughts about your appearance, skills, relationships, parenting style or job, or just generally find like you don’t feel good enough? You’re not alone! Many people struggle with these thoughts on a daily basis and it can be draining. Over time, these messages that we tell ourselves can start to impact both our physical and mental health, and can lead to issues including, but not limited to, depression, anxiety, difficulty in relationships, sexual difficulties, over- or under-eating, substance use, weight loss/gain, headaches, stomach problems, chronic fatigue and insomnia. Perhaps sometimes you engage in ‘quick fixes’, such as like…

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