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Tag Archives: exercise guidelines

Are You Sure You (and Your Kids) are Living an Active Lifestyle?

Here’s the content of an article I wrote that was published in EcoParent. They haven’t posted it Online, but have a lot of other great content. Check them out. In the meantime, enjoy! – Jonah Lusis, ND THE SCENE: A DOCTOR’S OFFICE (The late afternoon sun… [LEARN MORE]

This colorful, nutrient-packed plate is loaded wit

This colorful, nutrient-packed plate is loaded with healthy ingredients, offering a well-rounded balance of macronutrients and vitamins. Here's the breakdown:

🌭 Grilled Sausage
Protein: Essential for muscle repair and growth, keeping you full longer.
Fats: Provides energy and supports cell growth. Depending on the sausage type, it can also contain important vitamins like B12.

🥔 Crispy Smashed Potatoes
Carbohydrates: Fuel your body with energy for your day.
Fiber: Supports digestive health.
Potassium: Great for heart health and maintaining proper muscle function.

🥑 Avocado
Healthy Fats: Rich in monounsaturated fats, which are heart-healthy and great for brain function.
Vitamins: High in vitamins C, E, and K, supporting skin health and immune function.

🍅 Fresh Tomatoes
Vitamins A & C: Boost your immune system and support skin health.
Antioxidants: Rich in lycopene, which helps reduce inflammation and protect against certain cancers.

🌶️ Grilled Peppers
Vitamin C: Known for boosting immune health and aiding in iron absorption.
Fiber: Promotes healthy digestion.
Antioxidants: Rich in beta-carotene, which supports eye health.

🥬 Arugula
Low-Calorie Greens: Packed with vitamins A, C, and K.
Phytonutrients: Helps detoxify and fight inflammation in the body.
Fiber: Adds bulk for better digestion and gut health.

This meal offers a perfect blend of protein, fats, and carbohydrates, plus a wide range of vitamins and minerals to support your overall health. Perfect for a nutritious and satisfying meal!

Be the calm amidst life's storms. You are the sky,

Be the calm amidst life's storms. You are the sky, vast and steady, while everything else is just passing weather🌈✨

Attention, Toronto community! We're excited to ann

Attention, Toronto community! We're excited to announce new drop-in hours for acupuncture, cupping, and tuina, along with meet-and-greets with our resident acupuncturist,Dina Khorasanee.

Join us on:
Tuesdays: 10 AM – 6 PM
Fridays: 10 AM – 1:30 PM

Or email info@tcnm.ca to schedule your appointment with Dina. We look forward to seeing you!

Here's a few simple ways you can boost your focus

Here's a few simple ways you can boost your focus by optimizing dopamine and serotonin levels!

Dopamine is a key neurotransmitter involved in mood and focus. Having enough dopamine is particularly key to helping you to stay motivated, as well as happy, alert and thus able to focus.

Neurotransmitters don't act alone and both dopamine and serotonin levels affect focus - having sufficient serotonin also increases happy and calm feelings

1. It all starts with sleep - make sure you are getting enough quality hours - too little sleep can reduce the amount of dopamine receptors, but even if you are struggling with insomnia or other limitations on you r sleep, a short nap or practicing NSDR (non-sleep deep rest) can help to increase dopamine!

2. Breathe! Engaging your parasympathetic nervous system is a great way to reduce stress and boost happy hormones, dopamine, serotonin and oxytocin - make this a daily morning routine, and also take a few slow breaths any time you are feeling overwhelmed or unfocused. You can also use light touch as a way to signal safety to yourself - try gently running your fingertips along your arms or shoulders as you breathe.

3. Reduce saturated fat! A diet too high in saturated fat can cause inflammation and contribute to insulin resistance - both of which reduce dopamine production, release and reuptake. Although eating ANY food can cause a quick dopamine hit, try to fuel with foods that support healthy blood sugar and reduce inflammation for better sustained focus!

4. Use caffeine cautiously - if it increases anxiety, your focus will be better without it but either a cup of coffee or green tea in the morning can help to raise low dopamine levels and improve focus

To learn more about how we can support your brain health please email info@tcnm.ca

Today, Dr @natalie.naturopath walks us through eff

Today, Dr @natalie.naturopath walks us through effective strategies to cultivate a focused brain, highlighting the importance of simple yet impactful lifestyle changes.

Naturopathic medicine plays a vital role in supporting brain health through a holistic approach that addresses both mind and body. Here are a few ways naturopathic practices can help improve focus:

💫Nutrition and Supplementation: Proper brain function is deeply linked to nutrition. Naturopathic doctors often recommend diets rich in omega-3 fatty acids, antioxidants, and essential vitamins (like B-complex and magnesium) that are known to support cognitive health. Herbal supplements such as ginkgo biloba and Rhodiola rosea can enhance focus and mental stamina.

💫Stress Management: High stress levels lead to brain fog and impaired focus. Naturopathy emphasizes stress reduction techniques like meditation, deep breathing exercises, and yoga. These practices help to lower cortisol levels, improving cognitive function and concentration.

💫Sleep Optimization: Poor sleep affects memory and cognitive ability. Naturopathic treatments focus on improving sleep hygiene through natural remedies like melatonin, valerian root, and lifestyle modifications to encourage better sleep patterns, which in turn boosts focus.

💫Detoxification: Toxin buildup in the body can interfere with brain function. Naturopathic practices, including dietary detox plans and natural cleansing protocols, can help remove harmful substances, supporting clearer, more focused thinking.

If you're looking to optimize your brain health, please DM us to learn more about how we can help!

At healthiest place to eat hot pot is at home!

🍃Start by making your own broth to avoid any preservatives, additives or flavour enhancers.

🍃The simple broth can be made from water, scallions and ginger for your vegetarian or vegan friends.

🍃Broth can also be made by boiling free range chicken legs or thighs from with water and sliced ginger. As you are boiling the chicken, skim off any froth and simmer for about 2 hours until the broth is milky. Once the chicken stock is ready, add rehydrated shiitake mushrooms, goji berries and dates and some scallions for more flavour.

🍃Another option is to use homemade stock or bone broth made from bones from a trusted butcher and then add mushrooms or tomatoes for a rich and colourful broth.

🍃If you are making a broth with chicken legs.thighs or animal bones, be sure to source from an ethical butcher with meat raised in local farms, such as @sanagansmeatlocker. Theta are our go-to butcher!

Once you’ve got broth, you are almost ready to hot pot. More tips on where to buy your hot pot ingredients coming soon!

This week, give yourself permission to be lost to

This week, give yourself permission to be lost to find your true passions again.

Here are four compelling reasons why our Naturopat

Here are four compelling reasons why our Naturopaths consume and recommend PurePaleo™ Protein at our clinic:

💫True Paleo Protein Source: PurePaleo™ is an excellent choice for individuals following a Paleo diet, as it provides a protein source derived from beef, aligning perfectly with Paleo principles.

💫High-Quality Protein Content: With 21 grams of protein per serving, PurePaleo™ offers a potent dose of muscle-building nutrients, making it ideal for those looking to enhance muscle, cartilage, and ligament strength.

💫Dairy-Free for Sensitivity: PurePaleo™ is dairy-free, making it a suitable option for people who are lactose intolerant or have dairy sensitivities but still want a high-quality protein supplement.

💫Ethically Sourced and Non-GMO: The protein is derived from Swedish beef, raised without hormones or antibiotics, and is free from GMO grains and grasses, ensuring a clean and ethically sourced product.

For the month of September enjoy 10% off when buying directly from the clinic!

Order by calling, email or in-person at the clinic:
📞 416-598-8898
📧 Info@tcnm.ca

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