mid-winter newsletter 2010


We hope that 2010 has started off on a positive note for you. We’d like to take this opportunity to announce some changes and new services at the clinic for 2010.

As many people this time of year are trying to stick to “New Year’s Resolutions”, or are frustrated at their failed attempts to do so, we’ve included an article on the theme.

We’d also like to remind you that we offer a number of PROGRAMS at the clinic which offer the expert advice, guidance and support you need to make your resolutions a reality. We have programs for:

Please visit our website for details on all of our programs.

In this issue, you will find:

Announcements

NEW FEE SCHEDULE

The new fee structure has been in effect since January 1, 2010. Click to view the updated fee schedule.

NEW SERVICES

NUTRITIONAL CONSULTATIONS:

In addition to her training as a Naturopathic Doctor, Jennifer Baer is a trained chef and Registered Holistic Nutritionist. Jennifer has a passion for educating people about making healthy dietary choices that are realistic, appealing and delicious.

In an effort to help patients bridge the gap between dietary advice given and the logistics and practice of what to eat and how to prepare it, Jennifer will be offering personalized nutritional consultations and customized meal plans.

Your initial consultation will include a nutritional analysis of your current diet, setting of dietary goals as related to your health and personal needs, a customized meal plan with recipes, tips, tools for success, and more. For more information about this service click here, or call the clinic at: 416-783-1800.

ACUPUNCTURE:

While acupuncture is not a new service at the clinic, we are now offering it as a “stand-alone” treatment. For more information, please visit our website, or call the clinic at: 416-783-1800.

FLU AND DETOX

SECOND/THIRD WAVE OF FLU/H1N1

February through March is typically when a subsequent wave of flu hits. Book your appointment now for additional immune support and prevention. (Existing patients – “15 minute Immune Boost” $40, kids $35, New patients – “45 minute Immune Boost” $110, kids $90)

GET THE SPRING BACK IN YOUR STEP

Spring is just around the corner. Stay tuned for more information about our upcoming “Spring Cleanse & Detox” Program this April and May. Call now to book your appointment: 416-783-1800.

NEW ELECTRONIC INTAKE FORMS

We are very excited to announce that our intake forms are now all electronic! To streamline for new patients, our intake forms can now be filled out and submitted online.

Resolution Solutions: Tips For Making “New Year’s” Resolutions Stick

Jennifer Baer, ND

Every year many people set New Year’s resolutions to exercise more and eat better – but by the end of the first week they’ve broken them! What can you do to make resolutions stick?

MAKING YOUR RESOLUTIONS STICK

1. Stop calling it a “New Year’s Resolution”. Then you won’t have to feel terrible when you “fall off the wagon” in the first week of the year. The first week of the year is just that, the first week. There are still another 51 weeks to get it right! Any significant lifestyle change requires sufficient time to become an engrained habit – which is really what we’re trying to accomplish! Make a plan, and move towards it over a period of a few weeks or even several months. Keep in mind too, that the first few weeks of the year are often about getting back into a regular routine – so be patient and stick with it!

2. Ditch the “all or nothing” mentality. If you berate yourself for every misstep, you’ll feel like a failure and are more likely to give up altogether. It’s unrealistic to expect perfect adherence to any plan. Life is full of surprises, and we need to create strong enough routines that we can be a bit flexible and still experience success. Plot out your goals as a series of “mini-goals” over a period of time. This makes them more manageable and less intimidating. For example, instead of saying: “I will never eat any junk food ever again and will only consume 100% organic foods”, try starting with “I will limit my consumption of take-out food to twice per month”, or “I will eat at least two pieces of fresh fruit per day”.

3. Become your own biggest fan! Resolve to give yourself credit for the positive changes you do make. Instead of beating yourself up for eating those French fries last night, remind yourself that you tried two new vegetables this week, or cooked dinner at home and took leftovers for lunch yesterday.

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Celebrating Heart Month

Jaty Tam, ND

February is Heart Month in Canada. The following 5 tips will help you make your heart healthy today and keep it healthy for tomorrow and years to come.

1. Eat More Veggies. A diet high in fruits and vegetables can significantly lower blood pressure and cholesterol. A plant-based diet can also protect against obesity and type 2 diabetes. Vegetables are rich in vitamins and minerals, particularly leafy green vegetables which are also high in fibre. To “heart smart” your diet, aim for 50% of your plate to be vegetables and make your plate colourful to get a variety of nutrients.

2. Keep a Healthy Weight. Carrying excess weight can predispose you to heart disease and diabetes. To maintain a healthy weight, your weight management program should include a good diet, exercise program, and stress management strategies. Our Naturopathic Doctors offer a weight loss program and nutritional consultations to help you kick start your plan and get the education and support you need for long term success.

3. Exercise Your Heart. Exercise not only helps us maintain a healthy body weight and feel great, but also strengthens your heart and lungs. Keeping your body active can prevent and treat heart disease and diabetes. Start with 20 minutes of walking 3 times a week and work your way up to at least 30 minutes of exercise 4-5 days per week.

4. Butt Out. Smoking and exposure to second-hand smoke can increase your risk of heart disease and stroke by increasing your blood pressure, building-up plaque in your arteries, increasing risk of blood clots, and making your heart work harder by reducing the oxygen in the blood. Within one year of quitting, your chances of having a heart attack is cut in half. If you need help quitting, your Naturopathic Doctor can help with our smoking cessation program.

5. Bring down the pressure. Stress can greatly impact blood pressure, cholesterol, and blood sugar levels. Stress is a part of most people’s daily lives, and may be unavoidable. The key is to find a healthy way to manage and cope with your existing stress, not necessarily to take it away. Examine your existing stress management techniques. Are they productive and healthy? Physical exercise, breathing exercises, meditation, yoga and productive hobbies can be great for managing stress levels.

Whether you have a pre-existing heart condition, diabetes, high cholesterol levels, elevated blood pressure or a family history of heart disease, you can start to take care of your heart today by implementing a heart-healthy diet and lifestyle.

To celebrate Heart Month, our Naturopathic Doctors are offering a complimentary 15-minute consultation to discuss how our approach can help you meet your health goals. Spots are limited. Call today to book your consultation – 416-783-1800.

Click here to learn more about our individualized naturopathic Heart Smarts Program, Lighten Up Program for weight loss, and Up In Smoke Program for smoking cessation..

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MID-WINTER RECIPE

Jennifer Baer, ND & Trained Chef

Hearty Lentil & Turkey Meatball Soup

(8 servings)

This hearty soup makes a great wintry meal when paired with a green salad and a whole grain dinner roll. Leftovers can be frozen for easy weekday lunches or dinners.

Turkey Meatballs:

1.5 lbs extra lean organic/naturally raised ground turkey

¼ cup grated onion

1 egg

2 Tbs fresh parsley, chopped

1 tsp dried oregano

¼ tsp each sea salt and ground black pepper

Soup:

2 cups dry lentils (any variety; shortcut: cooked, unsalted organic lentils in a can)

8-10 cups low sodium vegetable or chicken broth (water is okay too)

4 cloves garlic, minced

1 large onion, chopped

2 celery stalks, diced

1 large carrot, diced

2 large tomatoes, peeled, seeded & chopped (or 1 15oz can whole roma tomatoes, unsalted)

2 Tbs olive oil

1 tsp turmeric

½ tsp dried thyme

dash of cayenne (for those who like it a little spicy)

S + P to taste

½ cup fresh chopped parsley or cilantro for garnish

Preparation:

Preheat oven to 400°F. In a bowl, combine meatball ingredients with clean hands. Shape by the tablespoon into balls, and place evenly on a parchment-lined (or sprayed lightly with olive oil spray) cookie sheet. Bake about 15 minutes, turning once after about 8-10 minutes.

Meanwhile, heat a large soup pot over medium-high heat. Add the olive oil, then sauté onions over medium heat for a few minutes, until starting to soften and turn translucent. Add celery, carrot, and garlic, turmeric and thyme and sauté for another 5 minutes. Add the tomatoes and their liquid, and cook for 5-10 minutes, breaking the tomatoes into chunks with your spoon as they cook.

Remove the meatballs from the oven and add to the pot along with the lentils and broth. Season with salt and pepper. Simmer for 30-40 minutes over medium heat, or until lentils are tender but not mushy. Taste to adjust seasonings as necessary, return to a simmer, then taste and adjust again as needed. Serve with fresh chopped parsley or cilantro for a fresh and flavourful garnish.

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