Seven Healthy Lunchbox Ideas - Toronto Centre for Naturopathic Medicine

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Seven Healthy Lunchbox Ideas

TCNMadmin 2017 December 5

Way back in early 2015, Du shared a week of simple, healthy and delicious school lunches with our friends at Joyous Health.

A great resource for parents looking for school lunch ideas for their own future Nobel Prize recipients!

We have seen a significant increase in our patient

We have seen a significant increase in our patients opting for Naturopathic appointments via telemedicine! This commitment to their health has inspired us to share this post, encouraging our broader TCNM community to prioritize their health, whether at home or on vacation.

You can also schedule a new patient appointment or a complimentary consultation to learn how TCNM Naturopaths can help you—all via telemedicine from the comfort of wherever you are in the world! To schedule, please email info@tcnm.ca.

For patients needing to book their follow-up appointments, please visit https://torontonaturopathicmedicine.janeapp.com/

How Physical Activity Helps with Anxiety and Depre

How Physical Activity Helps with Anxiety and Depression

1. Boosts Mood and Reduces Anxiety:
Physical activity stimulates the production of endorphins, the body's natural mood lifters. It also increases levels of serotonin, a neurotransmitter that helps regulate mood, sleep, and appetite. Regular exercise can help alleviate anxiety and improve overall mental health.

2. Provides a Sense of Achievement:
Setting and achieving fitness goals, no matter how small, can provide a sense of accomplishment. This can be especially beneficial for those dealing with depression, as it can help combat feelings of helplessness and low self-worth. Each milestone reached, whether it’s running a certain distance or completing a workout routine, releases serotonin, further enhancing mood and promoting a sense of well-being.

3. Enhances Cognitive Function:
Exercise promotes neurogenesis, the creation of new brain cells, and improves overall brain function. It can enhance focus, memory, and cognitive flexibility, which are often impaired in individuals with depression and anxiety.

4. Reduces Stress:
Physical activity can lower the body’s stress hormones, such as cortisol. It also encourages relaxation and helps reduce tension in the body. This dual effect can significantly reduce stress levels and improve the ability to manage daily challenges.

5. Improves Sleep:
Regular physical activity can help regulate sleep patterns, making it easier to fall asleep and enjoy deeper sleep. Improved sleep quality is crucial for managing anxiety and depression, as poor sleep can exacerbate these conditions.

Incorporating physical activity into your routine can be a powerful tool in managing anxiety and depression. Through the release of endorphins and serotonin, exercise enhances mood, reduces stress, and promotes a sense of achievement. Setting and achieving fitness goals provides structure, purpose, and a continuous source of motivation, helping to combat the symptoms of anxiety and depression.

So, lace up those sneakers, set a goal, and start moving towards a healthier, happier you!

Naturopath-Approved hot sauce by @purpletonguehots

Naturopath-Approved hot sauce by @purpletonguehotsauce:

🍃Locally made in Toronto
🍃Award-winning recipe, developed during COVID
🍃Proudly organic

Grab your hot sauce to support a great small Toronto business and feed your body goodness and taste! 🌶️🔥

Embrace the journey with courage and leave your co

Embrace the journey with courage and leave your comfort zone behind 🌊✨

Today, we wanted to share a beautiful story about

Today, we wanted to share a beautiful story about Dr. Jonah Lusis and his youngest daughter:

"As a father of girls, a question I've been asked is, "How do you connect with them if you don't have a lot of shared experiences?" My connection with my older daughter is quite natural—she's a bit of a “daddy's girl.” We have been very close her entire life.

My younger girl is more like me, and probably as a result, I can get more easily frustrated when we interact. I've been aware of this since she was very young. I don't ever want her to feel that she is anything less than my favorite (it’s a tie), but for that to happen, I've had to work on our relationship.

I make time to spend with both my daughters. Despite having a very demanding schedule, I know our time together is limited. I've heard that 90% of the time we have with our children is before they turn 18. This is my window to be with them.

Quality of time is crucial. When we are together, I don't have my face in a device. I give myself extra time to complete tasks when they are home so that if they have questions or want to tell me something, I'm not distracted. For example, I ensure I have enough time to prepare dinner so that if Anja wants to tell me about her day, I can pause and give her my full attention.

We eat meals together. It's often the only time of day we are all together and not distracted by other commitments. We all have to eat anyway, so in a busy family, this is a way to build connection without requiring any "added time."

We take advantage of shared interests. Anja enjoys bicycling, grocery shopping, and obstacle races. This past weekend, I decided to buy groceries at Saint Lawrence Market and asked Anja to join me. We live not too far away and were able to ride our bikes there. The next day, I asked Anja to join me on my run. She rode her bike while I did my 10 km. Anja enjoys “secret” paths and compartments. On the run, I took her to a little-known side street that joins the Don River Trail system—an adventure for her. Our family enjoys physical activity, but Anja and I, in particular, participate in “Spartan” races near Toronto every spring and autumn."

Did you know that a Naturopathic doctor can be a v

Did you know that a Naturopathic doctor can be a valuable partner in your mental health journey? By collaborating with licensed mental health therapists, we create a comprehensive support system that nurtures both mind and body.

✨ Boost Your Well-being: Natural remedies and lifestyle changes can complement therapy, enhancing your emotional resilience and overall wellness.

✨ Stress Management: Techniques like herbal medicine, nutrition, and acupuncture can help manage stress and anxiety, supporting the therapeutic process.

✨ Whole-Person Care: Together, we address the root causes of mental health challenges, promoting long-lasting healing and balance.

🤝 Stronger Together: When mental health therapists and Naturopathic doctors join forces, we empower you to achieve a state of holistic health and vitality.

Embrace a collaborative approach to mental health! 🌿💚

To learn more about how @dryanyenloo can help you or your loved one please email info@tcnm.ca to schedule a FREE assessment appointment.

Summer camp food! Keeping it simple in the summer

Summer camp food!

Keeping it simple in the summer can still be healthy! Some inspiration for your summer camping meals - try packing a couple potatoes and a small shallot and garlic clove that you can dice and fry in extra virgin olive oil, add some leafy greens that hold up to heat like kale, add avocado - and pack frozen meat like sausages which you can cook after they thaw - this can make for a pretty fancy camping dinner even when you don’t have refrigeration.

Onions and garlic are great sulphur containing veggies (along with the broccoli family foods like kale!) - they are high in antioxidants which means they reduce free radicals which damage your cells and they are anti-inflammatory, supporting healthy hormones, liver and digestion!

Extra virgin olive oil is an incredibly powerful anti-inflammatory oil - it’s my #1 choice for everything - and along with avocados these are great sources of healthy monounsaturated fats - which help improve cholesterol, insulin and hormone balance.

Embrace every moment, for time is always enough.

Embrace every moment, for time is always enough.

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