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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.
Delicious Cranberry Scones -- Easy to Make!
No-Bake Pumpkin Cheesecake
Easy-To-Make Holiday Spice Chia Coconut Pudding
Packed with vitamins A and C, fibre, and antioxidants, autumn squashes are a true gift from nature that can help support immune health, glowing skin, and sustainable nutrition through the colder months. From the sweet nuttiness of acorn and butternut to the rich, velvety texture of kabocha and spaghetti squashes, each variety offers its own unique flavour profile and nutritional benefits. Here are 4 delicious takes on squash: Roasted Acorn Squash, Traditional Kabocha Croquettes, Butternut Squash Pizza, and Stuffed Spaghetti Squash. Also be sure to check out more of our Butternut Squash Soup and Stuffed Acorn Squash recipes.
Don't get us wrong, Pumpkin Spiced Lattes are delicious. But, there are tons of other fall flavours that get forgotten this time of year. And as Canadians, we simply cannot let maple syrup get overlooked! So, we're sharing a festive fall Salted Maple Cinnamon Latte recipe that you can enjoy both hot and iced - die-hard iced coffee drinkers no matter the season, we see you! Maple syrup and cinnamon are both sources of antioxidants that help your body fight inflammation. Maple syrup also contains vitamins, minerals, and amino acids! Enjoy the benefits of these delicious ingredients in this simple and cozy drink!
Soup season is upon us! As the days grow colder, there's few things as comforting as a warm bowl of soup. We're sharing two of our favourite nourishing classics - Cream of Broccoli and Cream of Carrot. Made with super simple, whole food ingredients, these recipes are easy to prepare and packed with nourishing veggies and warming spices. Grab your pot and let's get simmering!
Halloween is coming up quick! This year, Halloween is on a Friday, which means lots of fun!
This year, Thanksgiving weekend is from Friday, October 10th to Monday, October 13th. Canadian Thanksgiving is always celebrated on the second Monday of October.
Happy Thanksgiving! Looking to switch it up and try some new recipes this year? Here is a roundup of recipes, many of which are vegan and gluten-free so you can create a holiday meal fit for all!
Discover the best foods for hair growth. Boost shine, strength, and thickness naturally with nutrient-rich options that support healthy hair.