Healthy Living

Treating Infertility using Acupuncture

Acupuncture is an ancient technique that has been used to treat many conditions and create inner balance for over 2,000 years. However, it wasn’t until recently that women started to explore Traditional Chinese Medicinal therapies as an option for fertility treatment. So today I wanted to write a quick blog on how acupuncture can help benefit infertility and help to increase your likelihood of conception.

What is infertility?

First things first, if you are struggling with infertility know that you are not alone. According to the CDC, about 10% of women (6.1 million) in the United States aged 15-44 have difficulty getting pregnant or staying pregnant. This can be due to many contributing factors in both partners.

What causes it?

In women, the cause of infertility can include endometriosis, uterine fibroids and thyroid disease. In men, it can be due to low sperm count, low testosterone, a pre-existing condition or injury.

Certain lifestyle factors can also increase the risk of infertility in both partners:

  • Age (over age 35 for women and over 40 for men).
  • Excessive alcohol use.
  • Smoking.
  • Stress.
  • Eating disorders including anorexia nervosa and bulimia.
  • Sexually transmitted disease (STDs)
  • Over-exercising.
  • Obesity.

How is infertility treated?

Typically, your healthcare provider will ask you to record signs of ovulation such as basal body temperature, do blood work and perform a pelvic examination to try to narrow down the root cause.

Varying treatment methods may be offered such as medications or even surgery.

The Alternative Approach to Infertility 🌸

Now that we have explored a little bit about what infertility is, let’s talk about how acupuncture can increase the likelihood of conception.

In Traditional Chinese Medicine (TCM), the body is viewed as an energy system. Each organ plays a role in the smooth flow of energy (or Qi) and maintaining an inner balance. When our inner balance is disrupted, many related symptoms and conditions can arise such as infertility.

How Acupuncture Can Help

Research suggests that acupuncture in combination with moxibustion can have positive effects when it comes to preparing the body for conception. This is because in most cases, the body or the uterus is too cold (doesn’t have enough energy) to carry and hold a baby.

When moxibustion is used to improve fertility, specific points over the ovaries and uterus are warmed to increase blood circulation. This in turn improves the availability of nutrients to growing follicles, assists with the elimination of toxins and improves the quality of the endometrial lining.

Moxibustion is a Traditional Chinese Medicine therapy which consists of burning dried mugwort on particular points on the body. 

In addition, diet plays a huge role in the success rate of conception. Traditional Chinese Medicine takes factors such as the temperature of foods, current season and nutritional value into mind to create a personalized plan based on the patients constitution.

Conclusion

Acupuncture is amazing treatment approach to many health conditions. Regular acupuncture sessions can help to monitor stress levels as well as promote relaxation which may also increase the likelihood for a successful pregnancy. It’s one of my favourite aspects of alternative medicine because it really does provide incredible effects! To learn more about how acupuncture works, check out my blog All About Acupuncture.

If you are looking for an acupuncturist, feel free to book an appointment with me at Heal Flow where I am currently accepting new clients! 🌸

Heal Flow- Toronto, Ontario.
Healthy Living

All About Acupuncture

Whenever I tell someone that I am a Registered Acupuncturist (R.Ac), they always have so many questions! So today I wanted to write a blog on what exactly acupuncture is, how it works and some of its origins. The cool thing about this ancient technique is that it originated in China over 2,000 years ago- so as mystifying as acupuncture may seem, it has been around for longer than most people realize!

What is Acupuncture?

Acupuncture involves the insertion of thin needles in strategic points around the body. These points were first mentioned in The Yellow Emperor’s Classic of Internal Medicine which dates back to approximately 100 BCE. This information continued to be passed down from generation to generation, until the acupuncture points were refined and it became a standard practice in China.

Today, acupuncture has gained popularity around the world and is a regulated health profession in many countries. Research suggests that acupuncture can be used to help treat a number of conditions and diseases such as pain, insomnia, digestive issues, migraines, anxiety and depression.

How does it work?

In biomedical terms, acupuncture works by stimulating the central nervous system using specialized points to activate your body’s own natural healing capabilities.

In Traditional Chinese Medicine however, our organ systems play a pretty big role. Take the digestive system for example, the main organ responsible for digestion is the stomach or spleen. If a patient presents with no appetite and feels tired all of the time, I would choose acupuncture points on the “Stomach Meridian” to promote healthy digestion and help the overall digestive system function better.

*I did not create this image, credit goes to its rightful creator.

It’s important to differentiate between both Eastern and Western Medicinal systems because both systems look at the human body completely differently. Utilizing all of the knowledge that we have as a modern society, while applying it to ancient concepts can be an amazing integrative approach to any treatment plan.

What does it feel like?

In most cases, patients report feeling a dull sensation after the needle is inserted. But because acupuncture needles are so thin, most people don’t feel a thing! My personal acupuncture style is to make sure that my patient feels comfortable at all times. This can be done by engaging in an open conversation, asking questions and reading body language.

How to prepare for your very first acupuncture treatment!

Booking your first acupuncture treatment can be intimidating but it’s something that you should be thrilled about! Taking your health into your own hands and trying new things is something to celebrate!!

Here’s a list of things that I always remind my clients to do before our session:

  1. Make sure you eat beforehand! Because acupuncture works at a superficial level, it’s hard to predict how you may feel afterwards. Eating a nutritious breakfast will help you to feel fully energized and provide your body with everything it needs.
  2. Wear loose and comfortable clothing. This allows your practitioner to locate and needle acupuncture points precisely.
  3. Don’t drink coffee before your session- aside from coffee preventing relaxation, it also affects the appearance of your tongue. The tongue is a crucial indicator of internal health and can be used to aid in diagnosis.
  4. Try and book your appointment on a day off. Booking on a day off will allow you to fully relax and immerse yourself in the experience.

I hope you enjoyed my blog and learned something new about acupuncture! I am currently accepting new clients for Registered Acupuncturist treatments, so please check out my services page!
Stay healthy and stay glowing ✨

fitness

5 Reasons Why You Aren’t Seeing Results from Working Out

Working out is a great way to improve your overall health and create a healthy lifestyle. Research suggests that exercising has many mood related benefits such as reducing anxiety, depression and improving self-esteem. Aside from all of the amazing mental benefits, some people may wonder why they aren’t seeing physical results right away. So today, I wanted to write a quick blog on 5 key reasons why you may not be achieving your fitness results just yet!

1. Too many animal products in diet, not enough fiber

Okay so one of the most important things when wanting to achieve physical fitness results is making sure that you are consuming the right foods! The first thing that I recommend to new clients is to try to reduce their intake of animal products, and to up the intake of whole plant-based foods. The great thing about plant based foods is that they are low in calories, but high in fiber and volume which will keep you feeling full for longer. Animal products are often high in calories and contain unnecessary additives such as sulfates and sodium nitrate. Additionally, animal products contain cholesterol which can increase your risk of heart disease, high blood pressure and obesity.

Research supports that the plant-based diet reduces oxidative stress, inflammation and the risk of developing certain conditions later in life. To look healthy, you have to actually be healthy on the inside too! And one of the best ways to start is to incorporate more plant-based foods into your diet! Try doing Meatless Mondays or just simply being more conscious of the foods that you put into your body.

2. Need to Switch-Up Exercises

Many people stick to doing the same exercises if they’re trying to target a certain muscle group, however the best way to build strength and achieve noticeable results is to try different exercises! Our bodies are great at adapting, so if you’re doing sit-ups every night, your body will eventually get used to the motion and they won’t be much of a challenge anymore.

Changing up your routine will allow your body to build new muscles, prevent overuse injuries and increase the intensity of your workout. If you’re looking for easy at home exercises, check out my brand new Youtube Video for some inspiration! I love doing these exercises because they’re simple, quick and don’t require much space or equipment!

3. Not Being Consistent

Consistency really is key! Taking a day or two off is fine if you’re just not in the mood to be active, however it’s so important to stay true to your goals and remember why you started! Being consistent with your diet, lifestyle and long-term goals is what will get you a step closer to achieving physical results.

If you have trouble staying consistent, try creating a schedule for the week or buying an agenda. Creating lists and goals are a great way to stay motivated and stay on top of things.

4. Not Setting Goals & Lack of Organization

Setting goals is important because it allows you to actively track your progress while seeing what you may need to work on. If you get into a new workout routine without documenting your weight or measurements beforehand, it may be hard to notice any difference.

The best way to start achieving (and noticing) your results is to set very specific goals. If you want to lose weight, document how many pounds that you want to lose, if you want to build muscle, specify which muscle group and create a plan of action. Always be organized and honest with yourself so that you know exactly what you want and how you can accomplish it!

5. Unhealthy Lifestyle Habits

And lastly- unhealthy lifestyle habits! Living a healthy lifestyle means eating at regular times, not eating late, not drinking alcohol excessively, getting adequate sleep etc. Yes, working out and generally eating healthy is amazing and a step in the right direction, but it’s so important to follow healthy habits as well for your general well being!

This means making sure you meet all of your nutritional requirements, getting at least 7 hours of sleep per night and avoiding things that cause you to feel stressed. The reality is that these things can be triggers for you to overeat and therefore throw off your results. For example, if you didn’t get enough sleep, you may eat something sugary the next day to keep you awake. Or if you are going through an emotionally stressful time in your life, you may over indulge in sweets.

Setting boundaries, being organized and staying consistent are all great ways to start developing a healthier way of living!

Takeaway

Thank you so much for reading my blog! Be sure to follow me on my other social networks for more health & fitness content ✨

Sources

American College of Cardiology President: Why Cholesterol Still Matters. (2019, January 13). Retrieved from https://www.forksoverknives.com/wellness/why-cholesterol-still-matters/

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. The Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a

Sodium Nitrite: Indications, Side Effects, Warnings. (n.d.). Retrieved from https://www.drugs.com/cdi/sodium-nitrite.html

What You Need to Know About Sulphites. (n.d.). Retrieved from https://www.unlockfood.ca/en/Articles/Food-technology/What-you-need-to-know-about-sulphites.aspx

Recipes

Vegan Potato Gnocchi + Delicious Tomato Sauce Recipe

Gnocchi is one of my favourite pasta dishes to make! It really brings me back to when I used to eat dinner at my Nonna’s on Sundays. Back in the day (meaning about 15 years ago), my family used to get together every September and make pasta sauce the authentic Italian way. This meant buying bushels of tomatoes, cutting them, adding a bit of salt, processing them through a machine and canning them. Everything was done by hand and we spent days outside doing this! Unfortunately this tradition has died out, but I think about it every time I make pasta in my kitchen.

So today I thought it would be cool to show you a plant-based Gnocchi recipe and how I like to make my pasta sauce. The cool thing about these gnocchi’s is that they don’t require any eggs. They also only require three simple ingredients: potatoes, flour and oregano!

Ingredients:

For the Gnocchi:

  • About 8 medium sized red potatoes
  • 4 cups of flour
  • 3 tablespoons dried oregano (optional)

*A quick note on ingredients: please use these measurements very loosely! All potatoes are different sizes, so you may need more or less flour. The main thing is to form a dough, while adding as little flour as possible. Refer to the video below for full instructions ☺️

For the Tomato Sauce:

  • 1 white onion, diced
  • 3 cloves of garlic, chopped finely
  • 1 carrot, grated
  • 1-2 tablespoons soy sauce
  • 1 Package Yves Veggie Ground
  • 1 Jar of tomato sauce
  • Salt and pepper for seasoning

Directions:

Gnocchi can be tricky to make the first time so I made a video to help you out! πŸ˜ŠπŸ‘©πŸ»β€πŸ³

Please feel free to subscribe to my brand new Youtube Channel for weekly recipes and fitness content! ✨

Recipes

Vegan Tortilla Recipe (Gluten Free)

Tacos are one of my favourite go-to lunch ideas! They’re so tasty, filling and surprisingly not that bad for you (depending on what your toppings are of course!) For years, I bought tortilla wraps from the store but all honesty, I really disliked them. I always felt like they made my vegetable wraps or tacos unhealthy because they’re filled with preservatives and processed ingredients.

I always found that they didn’t taste the best and got soggy after adding tomatoes. For years, I honestly didn’t know that there was a cheaper, healthier and tastier version to store bought tortilla wraps.

Until, My boyfriends mom Claudia showed me this AMAZING recipe!

All you need is Corn Flour (Maseca) and water! The best thing about this recipe is that it’s also 100% plant-based, gluten free and contains only one ingredient- corn treated with lime!

Ingredients:

For the Tortillas:

  • 2 cups Maseca Corn Flour
  • 1 1/2 cup of water (you may need a bit extra)

For the toppings:

  • 1 block of tofu
  • 2 ripe avocados, mashed
  • 1 can black beans
  • 1 carrot, shredded
  • 1 tomato
  • Plant-based Spicy Mayo

Directions:

  1. In a large bowl, combine the corn flour and water. Use your hands to form a dough. I like to have a bit of water on the side just in case.
  2. When a nice and moist dough is formed, cover and set aside.
  3. Now it’s time to set up your tortilla making station: place a piece of plastic wrap over a cutting board or clean surface with the edge hanging off of the surface (watch the video above for reference).
  4. Take a golfball sized piece of dough, and place it in the center of the plastic wrap. Fold the plastic wrap over the dough, and use a plate to press.
  5. When you remove the plate, use your hands to flatten and even out the dough into a nice circular shape.
  6. Heat a pan on medium-high heat, your pan may smoke from the high temperature so be careful.
  7. When the pan is heated, remove the top layer of plastic wrap and flip the tortilla onto your hand. Transfer it to the heated pan.
  8. Let cook for about 5 minutes, or until the underside looks golden brown. Flip and cook for an additional 4 minutes.
  9. When you remove the tortilla from the pan, it’s crucial to set aside and cover it with a lid! The steam is the secret to making these tortillas nice and soft, otherwise they won’t be flexible at all!
  10. Continue the process until all of the dough is used up and top with your favourite taco ingredients!

Quick Tips:

  • Having extra water on the side while preparing the dough really helps! It’s better to have dough that’s too moist, than too dry.
  • When cooking, the pan may smoke so make sure you cook with a window open! My fire alarm usually goes off when making this recipe.
  • It’s crucial to cover the tortillas with a lid as soon as they’re removed from heat!

I hope you liked this simple, affordable and tasty recipe! Be sure to subscribe to my brand new Youtube Channel for more Recipes and Fitness content!

Recipes

Vegan Fluffy Chocolate Chip Buttermilk Pancakes

Pancakes have always been my favourite breakfast food! But ever since I went vegan, I had trouble finding a plant-based recipe that I actually liked. I found that some recipes lacked flavour, while others produced pretty flat looking pancakes (which isn’t my thing)!

Until, I found a recipe online and modified it! It turns out that the secret to fluffy and delicious buttermilk style pancakes is actually apple cider vinegar. When you combine apple cider vinegar with milk, it produces somewhat of a thick mixture that is perfect for achieving that cloud like texture that I’ve been craving!

This recipe is actually pretty simple and easy to make. I made sure to only include ingredients that most people already have at home, with the exception of apple cider vinegar. So without further ado, here’s your new favourite plant-based breakfast recipe!

Ingredients:

  • 1 cup of plant-based milk (I used Vanilla Almond Milk)
  • 1 teaspoon of apple cider vinegar
  • 1 cup all purpose flour
  • 2 tablespoons brown sugar
  • 1 tablespoon butter (+ a bit extra for cooking)
  • 2 teaspoons of baking powder
  • 1/2 a cup of chocolate chips

Directions:

  1. Start by combining the milk and apple cider vinegar in a small bowl. Set aside and let sit for at least 5 minutes, while you measure out the dry ingredients.
  2. In a large bowl, combine the flour, brown sugar, butter and baking powder. Mix until all of the ingredients are blended together.
  3. Add the milk mixture into the large bowl of dry ingredients and mix using a whisk. Be sure to smooth the batter out as much as possible! Once the batter is smooth, add in the chocolate chips.
  4. Prepare a lightly buttered pan on medium heat and use a big spoon to scoop your pancake into the pan once it’s heated.
  5. Flip using a spatula after about 4 minutes, or until the underside looks golden brown.
  6. Let cook for an additional 3-4 minutes and remove from heat.
  7. Serve hot with maple syrup, fresh fruits and icing sugar!

Quick Tips:

  • If you want your pancakes to be extremely fluffy, try using an electric mixer instead!
  • Using vanilla flavoured milk will make your pancakes taste better.
  • Make sure the pan is fully heated so the pancakes bubble a bit on the sides when you add them in!

nutrition

5 Foods That Cause Bloating & What to Eat Instead

Bloating is one of the the most common adverse effects that many people experience after eating certain foods. Approximately one in ten Americans report that they regularly suffer from bloating even when they haven’t eaten a large meal.

Abdominal bloating is characterized by the stomach feeling full, tight, or swollen. Oftentimes, bloating is typically caused by one’s diet and is rarely a sign of a serious medical condition. So today I wanted to talk about some foods that can cause bloating and what to eat instead!

What exactly is bloating and what causes it?

We’ve all felt it after our digestive system is triggered by a certain food or beverage. So why exactly do we feel bloated?

Abdominal bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. This is typically caused by a mild intolerance or allergy which causes excessive gas production, and as a result the air gets trapped within the intestines. The most common intolerances are wheat and dairy, scroll on to learn more!

Aside from eating particular foods, simple reasons for bloating can include:

  1. Overeating: Eating too much can make you feel uncomfortably stuffed. In addition, fats and animal products take longer to digest than proteins, which can keep the stomach feeling full for longer.
  2. Eating too fast: Drinking or eating too quickly can increase the amount of air that you swallow, which leads to buildup in the GI tract.
  3. Chewing gum: When you chew gum, you end up swallowing more air than usual which increases bloating. Also, sugar free gums can contain ingredients such as xylitol and sorbitol which can ferment in the gut.

Now that we’ve talked a little bit about what bloating is and some common triggers, let’s talk about some foods and better alternatives!

Top 5 Foods & Beverages to look out for

1. Wheat

Wheat contains a protein called gluten which is pretty well-known nowadays as the bad guy. Gluten can cause bloating, stomach pain, gas and diarrhea for some individuals. In addition, sensitivity to gluten can be due to celiac disease which affects about 1 percent of the American population. Although some people are not necessarily gluten intolerant or celiac, it still can negatively impact the digestive system.

Non-celiac gluten sensitivity affects up to 6 percent of the population according to a report in the World Journal of Gastroenterology. Gluten also contains little to no essential nutrients. Foods that commonly contain gluten include bread, pasta and baked goods. It’s also found in many grains such as wheat, barley and rye.

Alternatives to wheat that may not cause bloating include pure oats, quinoa, buckwheat, wild rice and coconut flours. 🌾

2. Dairy

Dairy includes a range of products from milk, cheeses, yogurts and baked goods. Although many people consume dairy daily in various foods and drinks, up to 75 percent of the world’s population has a reduced ability to digest lactose after infancy and therefore are lactose intolerant. Lactose intolerance is the impaired ability to digest lactose, a sugar found in milk and other dairy products. Interestingly enough, affected individuals typically have difficulty digesting fresh milk, but can consume certain dairy products such as cheese or yogurt without discomfort. This is because these foods are processed using methods that break down much of the lactose.

Nonetheless, many people do experience adverse effects from dairy and animal products such as weight-gain, digestive issues and inflammation. In addition, there are much healthier sources of calcium that do not contain animal proteins and cholesterol.

Alternatives to dairy include plant-based milks such as soy, almond or rice milk. There are also plenty of plant-based cheeses and yogurts available so be sure to check your local grocery store! πŸ₯€

3. Beans

Beans are full of fiber, protein, healthy carbohydrates, vitamins and minerals. Although beans are very healthy for you, they do cause bloating and flatulence (gas). This is because beans contain raffinose which is a non-digestible carbohydrate that is also found in cabbage, broccoli and Brussels sprouts. Raffinose is poorly digested due to the the lack of an enzyme called alpha-galactosidase in the digestive tract.

As a result, raffinose can pass through both the stomach and small intestine, and enter the large intestine where it is fermented by gut bacteria. This causes the production of gases and therefore bloating.

But don’t let this discourage you from eating beans! They are still very healthy and can be enjoyed in moderation. Adzuki beans, mung beans and lentils can be a great alternative that is easier to digest! 🍲

4. Carbonated Beverages

Carbonated beverages such as sodas and sparkling water contain carbon dioxide which is what creates the bubbles. These bubbles may be fun and games while enjoying a drink, however the gas goes straight to your digestive tract, where it can cause bloating. In addition, many carbonated drinks contain artificial sweeteners, artificial flavours and colourants.

Alternatives to carbonated drinks include lemon water, fruit juices or tea. You would be surprised by how many tasty teas there are out there! πŸ«–

5. Artificial Sweeteners and Sugar

We all know that artificial sweeteners and sugars are bad for our health, however did you know that they can also cause bloating? Xylitol and sorbitol are amongst the most popular chemical sweeteners today that can be found in anything from candies to gum. These sweeteners provide no nutritional benefit and are not easily broken down in our digestive system. Therefore, they reach the large intestine unchanged where gut bacteria can feed on them. Research from BMC Obesity links these sweeteners with an unhealthy lifestyle and contributor to obesity. So not only does chewing gum cause bloating, the ingredients do too!

Alternatives to artificial sweeteners include dates, coconut sugar or raw honey. Instead of chewing gum, try a healthier alternative such as eating apple slices or a mint every so often. πŸƒ

Foods that Reduce Bloating

Since we talked about some foods that cause bloating, I wanted to quickly mention some foods that can naturally reduce the associated symptoms!

Foods that are naturally high in fiber, potassium and water content all have the natural ability to reduce bloating. Fiber is important because it helps to regulate digestion, while potassium helps regulate fluid balance and foods high in water content keep you hydrated.

However, it’s crucial to note that not all foods high in these nutrients reduce bloating. Apples are also high in fiber and water content, but can cause bloating because they contain fructose- a sugar that many people find it difficult to digest.

Pears can also cause bloating because they contain sorbitol which can ferment in the gut.

If you do enjoy apples and pears and they cause you to feel bloated, try boiling them first to make them easier to digest!

Takeaway

Thank you so much for taking the time to read my blog, I hope you learned something new! If you experience bloating, try eliminating certain foods from your diet and see if you are able to determine the culprit. Oftentimes, minor health problems can be solved with a quick change in diet!

If you’re interested in talking about nutrition or learning new ways to become healthier, feel free to book a free consultation with me! πŸ‘©πŸ»β€βš•οΈπŸ“²

Sources

Di Rienzo T;D’Angelo G;D’Aversa F;Campanale MC;Cesario V;Montalto M;Gasbarrini A;Ojetti V; (2013). Lactose intolerance: From diagnosis to correct management. European review for medical and pharmacological sciences. Retrieved November 24, 2021, from https://pubmed.ncbi.nlm.nih.gov/24443063/.

Gunnars, K. (2018, June 28). 11 proven ways to reduce or eliminate bloating. Healthline. Retrieved November 24, 2021, from https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#TOC_TITLE_HDR_4.

Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017, October 28). Non-celiac gluten sensitivity: All wheat attack is not celiac. World journal of gastroenterology. Retrieved November 24, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5677194/.

Raffinose. Raffinose – an overview | ScienceDirect Topics. (2014). Retrieved November 24, 2021, from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/raffinose.

Staff, F. E., & Rice, A. (2021, July 7). Bloating – bloated stomach – what causes bloating? familydoctor.org. Retrieved November 24, 2021, from https://familydoctor.org/condition/bloating/.

Winther, R., Aasbrenn, M., & Farup, P. G. (2017, December 27). Intake of non-nutritive sweeteners is associated with an unhealthy lifestyle: A cross-sectional study in subjects with morbid obesity. BMC obesity. Retrieved November 24, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745623/.

Recipes

No Bake Apple Peanut Butter Protein Bites

One of my favourite snacks to make are my apple peanut butter protein bites! Peanut butter is a great source of protein, while apples contain a healthy amount of fiber which will keep you feeling full for longer! πŸ’ͺ🏼

Not to mention, my protein bites contain absolutely no preservatives, artificial colourants or flavours like most store bought granola bars. Even energy bars marketed as “healthy” contain an unnecessary amount of sugars and “natural flavours” which aren’t always vegan friendly.

I also love that they’re no bake and only take about 10 minutes to make!

Here’s what you need:

  • 4 apples
  • 2 cups large flake oats
  • 1 generous tablespoon of natural peanut butter
  • 2 tablespoons of maple syrup
  • About 2 tablespoons seed mix (I used flax and chia)
  • Cinnamon (optional)

Preparation time: 10 minutes

Serving size: makes about 12 energy bites

Directions:

  1. Start by grating the apples using a grater.
  2. In a large bowl, combine the grated apples, large flake oats, peanut butter, maple syrup and seed mix. Mix using your hands.
  3. Form mixture into about 12 bite sized balls and put aside on a plate.
  4. Sprinkle with cinnamon- all done!

Quick Tips:

  • Store in your fridge for up to 3 days to enjoy whenever you want to snack!
  • You can also use other seeds such as sunflower, pumpkin or even walnuts! Make sure to just have fun with it and customize your bites to just the way you’d like! πŸ˜‹

Be sure to subscribe to my blog and follow me on Instagram for more recipes & healthy lifestyle tips! ✨

nutrition

5 Herbs to Spice up your life this Winter

With the seasons changing and the temperatures decreasing, it’s important to make the appropriate changes to your diet. In Traditional Chinese Medicine, we use warming herbs in the winter, and cooling herbs in the summer months in order to create a balance within the body. So today I wanted to write a quick blog on 5 different herbs that you can add to your diet in order to warm your interior, boost your immunity and promote optimal health this winter season! ❄️

I just want to start off by saying that herbal medicine that originates from the Traditional Chinese Medicinal system is a lot different than how most people think of herbal indications. Take cinnamon for example, we generally think of cinnamon as beneficial because it has anti-bacterial, anti-fungal and anti-viral properties. We also associate it with its ability to reduce inflammation.

In Traditional Chinese Medicine, we actually refer to cinnamon as Rou Gui which basically just means cinnamon bark. It’s renowned for its ability to warm the interior, expel cold and alleviate pain due to its specific temperature and taste. Rou Gui is acrid and sweet and flavour, and hot in temperature which is perfect for when the temperature outside decreases. It also assists in the generation of Qi or energy and blood. In TCM terms, that means that it’s great for boosting immunity and energy levels within the body.

So without further ado, let’s talk about some interesting and useful herbs that are a great addition to any diet during the colder months!

1. Rou Gui (Cinnamon Bark)

I briefly mentioned Rou Gui, but I would like to talk more about this amazing herb because it has so many benefits! Rou Gui is a warming herb that is apart of the category of herbs that warm the interior and expel cold. It’s great for boosting immunity, reducing inflammation and reducing pain. Because it’s hot in temperature, it does a great job at pushing the cold out and moderating the effects of cooling foods that we eat!

As someone who is plant-based, I eat a lot of salads, fruits and drink a lot of smoothies- all foods that are “cold” or “cooling” in nature. In the winter months, eating just cold foods can cause stagnation, pain and therefore cause illness. I typically sprinkle a bit of cinnamon on my fruits and add some to my smoothies to balance it out!

2. Sheng Jiang (Fresh Ginger)

In TCM, there are two different kinds of ginger: fresh ginger (Sheng Jiang) and dried ginger (Gan Jiang). Gan refers to dried, while sheng means fresh- today we are going to talk about fresh ginger!

Sheng Jiang is big in Chinese Medicine with good reason- it’s a great herb for boosting the immunity, warming the middle and stopping vomiting. Because of its slightly warm temperature and acrid flavour, it has the ability to release the exterior and promote healthy digestion. We all know that fresh ginger does not taste the best πŸ˜…. But because of it’s unique qualities, it has very unique indications!

Drinking ginger tea when the weather gets colder is beneficial because it has the ability to boost your immunity and regulate digestion. Next time you feel yourself coming down with something, try making yourself a cup of warm ginger tea!

3. Jiang Huang (Turmeric)

Turmeric or Jiang Huang is one of the main herbs used in herbal medicine for reducing inflammation within the body. In addition, its active ingredient is curcumin, giving turmeric its yellow colour. Interestingly enough, Huang means yellow, which you can see displayed in the Traditional Chinese Herbal name above. Curcumin is a natural anti-inflammatory that can help improve many conditions such as heart disease, cancer, digestive disorders and even degenerative diseases. 

In TCM, Jiang Huang is apart of the category of herbs that regulate the blood. Its temperature is warm, and its taste is considered acrid and bitter. Bitter herbs generally have the function of moving blood, therefore this herb is also great for reducing swelling and pain! It’s also used in many complex herbal formulas to address menstrual conditions such as amenorrhea or dysmenorrhea. 

I add Turmeric to my diet by buying it fresh at my local grocery store and cooking it into curries and sauces. I sometimes do juicing as well and it’s a great addition that will make any juice glow! ✨

4. La Jiao (Cayenne Pepper)

I actually had to ask around about what this herb is called because it’s surprisingly not mentioned in many Traditional Chinese Medicine herbal books! So as much as I love cayenne, I’m not sure if it’s used that often in herbal medicine. But I thought it was definitely worth mentioning!

Aside from adding a lil spice to meals, cayenne pepper has so many health benefits! The active ingredient that gives these peppers their medicinal qualities is called capsaicin. Capsaicin has metabolism boosting properties! Because cayenne peppers are naturally hot in temperature, they have the ability to increase the amount of heat that your body produces, therefore naturally burning off calories. This process is called diet-induced thermogenesis which causes an increase in your metabolism and metabolic function. Many isolated studies have demonstrated that people who add cayenne pepper to their meals typically burn a few more calories than those who do not. Although the effect is small, I still find it interesting that cayenne pepper has this indication! 

5. Ding Xiang (Cloves)

Cloves or Ding Xiang is typically used in herbal medicine for warming the interior and expelling cold. It’s apart of the same category as cinnamon, however it has a few varying indications. It’s great for the stomach with conditions caused from eating too much cold. Like I mentioned earlier, adding any warming herb to your diet during the colder months is beneficial because it allows your circulation to move more effortlessly throughout your organ systems. In TCM, we have a diagnosis called “Stomach Cold” which manifests as abdominal pain, vomiting and aversion to cold. This is a great herb for that exact indication as it’s warm and acrid in nature! 

I love adding cloves to my diet by making my seasonal gingerbread cookies. The best way to buy them is whole and then grinding them down yourself using a mortar and pestle. 

Conclusion 

Thank you so much for reading my blog on herbal qualities! I personally love combining Traditional Chinese Medicine with modern day nutritional needs to balance out my diet. Herbs are great way to do that because they have such specific tastes and temperatures that can be used for many different indications. 

However, I think it’s important to mention that the purpose of this blog was to teach you a little bit about herbs and some medicinal uses they have. If you’re interested in adding warming herbs to your diet, please do so in moderation like you would with any ingredient! Just like eating too many cold foods, eating too many warming herbs is not the best for your body. The key is being mindful and taking note of what works for you. 

Thank you again for reading, please be sure to subscribe to my website and stay tuned for my new personalized services! 🌸

Sources

Bensky, D. (2004). Chinese herbal medicine: Materia medica. Eastland Press Inc.

Deng, Z.-jia, Zimmerman, G., & Ye, Q.-bo. (2014). Chinese medicinal formulas. People’s Medical Publishing House.

Maciocia, G. (2005). The practice of Chinese medicine: The treatment of diseases with acupuncture and Chinese herbs. Churchill Livingstone.

Healthy Living

I am officially a Graduate of Traditional Chinese Medicine!

I am so happy to announce that I have officially graduated from the Traditional Chinese Medicine program at Humber College! For those of you who have been following my journey on Instagram, you know just how much this means to me! For those of you who are new, or solely following my blog- let me me tell you, it has been a crazy experience to say the least πŸ˜…

Through studying full-time for four years, taking 44 different courses and completing over 500+ clinical hours, this diploma was well earned!

My next plans…

I have always been so passionate about natural health, nutrition and living a healthy lifestyle. Throughout my studies, I was most interested in courses based on nutrition, herbal medicine and using tongue diagnosis to aid in treatment plans. I really like how TCM views the body system in a completely different way and uses alternative therapies to restore balance within the body!

My plan is to incorporate everything that I have learned into brand new services offered under Natural Glow Wellness. As a natural healer, I see great potential in using food as medicine to promote optimal health. In short, my all natural treatment plans will combine modern day nutritional needs with concepts from Traditional Chinese Medicine diet.

I also plan on offering all natural beauty treatments such as Gua Sha facials, facial cupping and virtual tutorials to teach my clients how to incorporate ancient skincare tips into their routine ✨

I do have some big plans, and I am so excited to start working on everything! As a practitioner, I am really excited to start promoting a healthy lifestyle and teaching others how to achieve optimal health through simple tips and tricks.

The Future of Natural Glow Wellness

Natural Glow Wellness will always encompass the idea that the earth has everything that we need to thrive. My business will always be based on being kind and providing my clients with the best services with one goal in mind- to promote optimal health.

I am so excited for this new chapter in my life, to begin formulating new treatment plans and to get new clients on board! Thank you so much to everyone who has believed in me, trusted in me and supported me! Your support honestly keeps me going and motivates me to create new content.

If you have any questions, feedback or would even like to chat about natural health- feel free to email me at NaturalGlowellness@gmail.com. I am always looking to network!


Thank you for taking the time to read my blog and stay tuned for my upcoming new services and the relaunch of my Natural Glow Wellness Instagram page ✨

Shoutout to @Clairview.Studio for the professional photos, be sure to check them out for all of your headshot needs! ⚑️