Health & Nutrition Blog – Healthy Planet Canada

If you’ve ever looked for a natural treatment for heartburn, sore throat, or constipation, you may have come across slippery elm. This large elm tree often flies under the radar, but its inner bark has a slippery mucilage, meaning it contains a polysaccharide that becomes a useful gel when mixed with water. It can be added to teas, supplements, and medicines to soothe skin and mucosal membranes and help facilitate movement in the digestive tract. Mucous membranes exist throughout our bodies. They are the lining of the respiratory cavities (e.g., nose, mouth, and throat), and digestive and urogenital tracts. These membranes can become inflamed after spicy meals or when you’ve picked up the latest daycare virus. With inflamed mucosal linings, you may experience symptoms like heartburn, indigestion, a sore throat, and congestion. Soothing these concerns is often a target for natural treatments like slippery elm. Psoriasis A collection of case studies using nutritional modifications and slippery elm in patients struggling with psoriasis found that all subjects saw improvement in their symptom ranking over a six-month trial, as well as a reduction in markers for intestinal permeability. Many of the studies that mention slippery elm are small and outdated at this point, but new studies are assessing its benefits in digestion and cholesterol, and the results are exciting! Digestion: Constipation  Stress is a significant issue seen in healthcare today that can impact the health of your digestion. One condition often associated with stress is irritable bowel syndrome (IBS). People struggling with this can experience abdominal symptoms like bloating, gas and discomfort, as well as changes in bowel movements (e.g., constipation, diarrhea, or both). Because of its connection to stress and brain function, healthcare providers lean on psychotherapy to address these concerns. Cognitive behavioural therapy, relaxation therapy, and hypnosis may all be worthwhile investments if you are struggling with IBS. Natural options, like slippery elm, may also work.  The fibre content in slippery elm is a bulk-forming laxative which may help with constipation. In patients with constipation-type IBS, the slippery elm formulation was found to significantly improve bowel habits and reduce other side effects. Another small study associated slippery elm with improved digestive symptoms, including indigestion, heartburn, nausea, constipation, abdominal pain, and flatulence. On closer inspection, the stool of participants also showed improvements in healthy bacterial populations and reduced markers for leaky gut. “Because slippery elm contains insoluble fibre, it has become a natural consideration for the treatment of high cholesterol.” The same soothing effect slippery elm provides for people struggling with IBS can also be used to treat heartburn and sore throats. This demulcent coats the throat, easing irritation and coughing symptoms. Some older anecdotal evidence suggests that slippery elm has the ability to soothe inflammation and swelling, improve mucosal irritation, and ease laryngitis and acid reflux—but more investigation is required to understand the mechanism of action and effectiveness. Cholesterol High cholesterol (hypercholesterolemia) is a very common issue in Canada, with 28 percent of people aged 18–79 fulfilling the criteria for diagnosis. While lifestyle changes are helpful recommendations in the management of high cholesterol, many people require medication therapy to bring cholesterol into the normal range and reduce the risk for heart disease.  The first line of treatment is a drug family called statins. As with any medication, statins are not without side effects that may impact results. Because slippery elm contains insoluble fibre, it has become a natural consideration for the treatment of high cholesterol.  A recent randomized double-blind placebo-controlled trial demonstrated that patients with untreated high low-density lipoprotein (LDL) who received 500 mg of Ulmus macrocarpa Hance (large-fruited elm) daily for 12 weeks showed a greater decrease in LDL and total cholesterol in comparison to the placebo group. In addition, none of the participants reported any notable adverse events. Having an effective treatment option for managing a prevalent health concern like hypercholesterolemia—without side effects—is very exciting! How To Use Slippery Elm  Slippery elm comes in convenient capsules and teas, but you can also add the powder form to a smoothie or try making your own soothing lozenges. Regardless of the form, always take doses a couple of hours apart. Lozenges Ingredients » ½ c slippery elm powder  » 6 Tbsp honey Instructions Combine the slippery elm powder in a bowl with your favourite honey and mix well.  Roll the mixture into small balls using your hands (use about ½ tsp for each ball).  Roll each ball in a little extra ...

Sciatica is the shooting pain or numbness that goes down one leg to the toes due to direct irritation of the sciatic nerve, or the sciatic nerve root, that exits at the lower back from the spinal cord. Sciatica refers to the symptoms or feelings, but it’s not an actual diagnosis. It doesn’t tell us what’s causing the pain or where it’s originating from—it just tells us that the sciatic nerve is affected. Cause & Effect  In most cases, sciatica can be associated with a disc herniation in the lumbar region of the lower back, where the disc in the spine protrudes outward and either directly compresses the nerve root or has enough inflammation associated with it to irritate the nerve that goes down the leg. What Does It Do? The sciatic nerve is made up of the L4-S2 nerve roots. It provides direct motor function to the muscles in the legs, as well as sensation to the skin on the back and sides of the legs and the bottoms of the feet. When you visit a chiropractor with this type of pain, they should do a thorough assessment of motor function and sensation in these areas. This helps us identify which nerve may be the cause of the pain and rule out other conditions that could look and feel like sciatica. Finding out the cause of the pain is the most important step because this dictates your treatment options and recovery time. In some cases, we may ask for imaging either an X-ray of the lower back to see if there is any compromise to the joints or the discs, or an MRI to view the tissues, discs, and nerves in the lower back. Having something come up on imaging will help us confirm our diagnosis, but it’s generally unnecessary unless there’s a need for surgery in the rarest and most extreme cases (e.g., symptoms that affect bowel or bladder function, or cause a loss of muscle control). Very few people need to take this route; a lot of back surgeries don’t address the cause of disc herniation, so the pain is very likely to come back even post-surgery. In most cases, imaging is not required and won’t affect the course of your treatment. If you do experience weakness in the muscles, or loss of control over bowel or bladder function, please see your medical doctor immediately.  Recovery It can be a long, tough road to recovery from a nerve or disc injury that has led to sciatica symptoms. Every case will be different, but generally speaking, at least one or more years of rehabilitation will be needed before the condition can be in a place where it’s less likely to occur again. In a lot of disc herniation cases, the ligaments that surround the discs are weak and unable to do their job as well as before. This makes it much easier for disc herniation to occur through repetitive activities or a lot of bending, twisting, and lifting all at the same time. If an injury occurs, time will be needed to strengthen these ligaments. They require much longer to strengthen than muscles, hence the long recovery time. In my opinion, the most critical factor between an injury getting better and coming back again (usually much worse the second time), is whether people keep up with their rehab many tend to stop once they feel better. If you can incorporate rehab into your daily lifestyle and create a routine that you can stick to for many years, it will be much easier to keep up the habit. Feeling good is great, and it might be your goal, but the pain going away does not mean the injury is healed. “A huge part of the healing process comes from the amount of effort you put into your treatment plan at home, so carving out time for yourself every single day is really important for getting better.” Treatments Some types of treatments that may be offered depending on your exact condition are rehabilitation exercises, acute care relief (e.g., heat, ice, stretches, muscle creams), lumbar decompression or traction, chiropractic adjustments, laser, acupuncture, and/or muscle work. A huge part of the healing process comes from the amount of effort you put into your treatment plan at home, so carving out time for yourself every single day is really important for getting better. It may be helpful to work with other practitioners, depending on your needs. A therapist can help manage the stress that chronic pain can cause, or a physiotherapist can be great if you need someone to do exercises with you. If you’ve been suffering from sciatica pain and haven’t had improvement, or just need to know what’s causing it, book an appointment with your chiropractor. You don’t have to live with this type of pain, and there’s a good chance that you can get long-term relief. This type of pain is not likely to go away on its own, and it usually gets worse over time if left untreated.

Having a happy baby is something that every parent desires. There's nothing more rewarding than seeing your baby smile and laugh. Achieving this, however, can sometimes be challenging, especially for first-time parents still learning the ropes.  Signs of a Happy Baby  » Smiling and cooing  » Engaging with others  » Having good sleeping and eating patterns  » Displaying clear and relaxed body language While having a happy baby is often seen as a positive thing, it's important to note that babies experience many emotions, including fussiness, crying, and discomfort. As a caregiver, it's essential to provide comfort and support to them during these times. Understanding and responding to their needs, even when they’re not in a happy mood, is integral to providing excellent care and promoting healthy development. Research suggests happier babies may become more content adults. Studies have found that positive emotions in infancy and early childhood are associated with positive outcomes later in life, including better mental health, higher life satisfaction, and stronger social relationships. For example, happy babies who experience warm and responsive caregiving are more likely to develop secure attachment relationships with their caregivers which can provide a foundation for healthy emotional development and social interactions when they get older. In addition, positive experiences in infancy may lead to more positive attitudes and coping strategies in adulthood, helping individuals to manage stress and adversity better. While many factors contribute to an individual's happiness, promoting positive emotional experiences in infancy may be essential in fostering long-term well-being. OXYTOCIN  Also known as the "love hormone," oxytocin is released by the pituitary gland, which plays a crucial role in social bonding and attachment. It releases in response to positive social interactions, such as cuddling, hugging, breastfeeding, skinto-skin, and other forms of physical contact. Studies have shown that oxytocin release causes happiness and positive emotional experiences in both adults and infants. This can help foster a sense of trust and security for the baby and contribute to the attachment relationship with their caregivers. In addition to promoting positive emotional experiences, oxytocin release in infancy may also have long-term benefits for mental health and social relationships. 8 Tips for a Happy Baby  These are general tips. There is no one-size-fits-all solution for raising a happy baby; each is unique, and what works for one may not work for another.   1. Respond to Your Baby's Needs Promptly  One of the most important things you can do to have a happy baby is promptly respond to their needs. It can mean feeding them when hungry, changing their diaper when wet, and soothing them when upset. When you react promptly to your baby's needs, you build essential trust and security. 2. Provide a Safe and Comfortable Environment  Babies are naturally curious and love to explore their surroundings. So, providing a safe and stimulating environment to sleep, play, and explore can help promote their happiness and well-being. It also means ensuring their sleep area is free from hazards, such as loose bedding or stuffed animals, and checking that their clothing is comfortable and appropriate for the temperature. In addition, providing toys and books which stimulate their senses can be beneficial.  3. Provide Plenty of Physical Contact  Physical contact has many benefits, such as regulating the baby's temperature, breathing, and heart rate; reducing stress; and stimulating their natural feeding reflexes. Whether holding your baby, giving them a massage, placing baby on your bare skin, or simply cuddling, physical contact releases oxytocin, which helps create a solid emotional connection between parent and baby. 4. Establish a Routine  Babies thrive on routine, so creating a consistent schedule can help promote a happy baby. It means having a plan for eating, napping, as well as playtime. When your little one knows what to expect, they are more likely to feel secure, content, and calm. 5. Practice Positive Parenting  Positive parenting involves using positive reinforcement and praise to encourage good behavior in your baby. For example, it can mean praising them when they do something well, such as rolling over or sitting up. It also means avoiding negative language or punishments, which can harm a baby's development. 6. Connect Through Communication  While your baby may not be able to talk, they can still communicate with you through facial expressions, sounds, and body language. Paying attention to your baby's cues and responding with warmth and affection can help promote their happiness and well-being. 7. Try Babywearing  Carrying a baby in a sling, carrier, or wrap close to a parent's body has been sh ...

The great outdoors is rich with opportunities for math learning that can interest and engage children in real-life problem-solving. Math is a universal language, and the foundations of mathematics give us the tools to ask more complicated questions about the world around us. In grades one and two, children learn the mathematical concepts of addition and subtraction; number sense; and measurements and data collection, such as measuring items with a ruler, comparing which is smaller/larger, and using geometry to identify and understand two-dimensional versus three-dimensional shapes.  As our foundational understanding of math grows while we expand on the basic concepts of BEDMAS and polynomials, the complexity of our cognition and thought generation also evolves. We move from asking simplistic questions about shapes and numbers to philosophical ones about the mind and humankind. However, this process of mind expansion begins young, starting with the ABCs and 1, 2, 3s. Nurturing educational basics creates the fertile ground for complex thought to grow. Nature provides vast and various workspaces to practice these rudimentary math skills, utilizing space and elements just waiting to be discovered and explored. Here are some tips and exercises you can use to help children activate their mathematical minds. Colour & Shape Lessons on colors and shapes are among the first learned in Kindergarten, which can be extrapolated to the outdoor classroom. The basic shapes are the two-dimensional (2D) circle, triangle, and square; and their geometric three-dimensional (3D) counterparts, the sphere, prism, and cube. Have kids explore their “shape space” and see which they can find. Can they find all six of these 2D and 3D shapes? Did they find a group of items that make a shape when put together? Picking a favourite shape or item, such as a rock or leaf, get them to find as many of that item as they can and arrange them according to size or colour gradient. This teaches the skill of comparison and organization and is the basis for making a mathematical series (analgebraic concept). Can they find an object that is a grouping or combination of shapes? If so, have them break that object down into its separate shapes and have them draw the object by using the grouping of shapes as their foundation—this is a drawing technique used to ensure proper scale and arrangement.  Patterns The ability to see groupings of repetitive shapes is the basis of pattern recognition—another fundamental math skill. Patterns are present everywhere in nature, from the changing of seasons to the concentric growth rings visible on a freshly cut tree stump. They are concrete things we can see, like the spiral arrangement of petals on a flower, or complex ideas, like the life cycle of a leaf. Have your child choose a living object, like a flower or mushroom, and have them describe what pattern they see. Is there a repetitive group of objects that can be identified? What is the individual shape, and how many times is it repeated? This exercise covers the basics of multiplication. For an exercise of pattern recognition in concepts or cycles, have them choose a tree or plant and describe their life story, starting from a seedling. This exercise also exemplifies empathy and the ability to emotionally connect to the spirit of nature.  Symmetry Symmetry, like patterns, is another mathematical concept that is well-represented in nature. If an object remains unchanged when it’s rotated, flipped, or divided into equal parts, it’s symmetrical. Gather a plethora of nature objects, like leaves, pinecones, flowers, or sticks, and have your child determine which are symmetrical and which are asymmetrical. An object can have reflectional symmetry around a line or axis. An example of this is a butterfly painting you may have created as a child, where you paint one side of the paper, fold it, then open to reveal symmetrical butterfly wings. Rotational symmetry around a central point can be observed in the radial arrangement of flower petals, among other objects from nature. What are some other examples of symmetry found in nature?  Have your kiddo find four different flowers and determine if they exhibit symmetry, and which type of symmetry it is. Can they recreate the flower using paper shapes or origami? The symmetry of leaves can easily be seen by using the leaf as a stamp; paint the leaf using acrylic or watercolor paint, then stamp it onto paper to create a leaf print. No paint? The leaf can make its own pigment thanks to its abundance of chlorophyll. Put the leaf between two pieces of paper, and use a rock to hammer the leaf to crush the plant cells and release its natural pigment—this will leave an imprint on the paper. A similar craft can be made using clay/dough instead of paper, pressing the leaf into the material to leave a detailed imprint. Using a magnifying glass, children can then explore the lines of ...

Urinary tract infections (UTIs) can be common for many children. They occur when bacteria travel into the urethra (i.e., the tube that connects to the bladder) and multiply. Children, and in particular girls, have shorter urethras which make it easier for bacteria to travel through and attach to the bladder. Normally, urine is sterile, meaning it does not contain any bacteria. However, bacteria from the anus can find their way into the urethra and cause a UTI—the bacteria E. coli is most often the cause of urinary tract infections. Symptoms  Depending on your child’s age, it may be difficult to tell when a UTI has developed. Usually, the bacteria will cause swelling and irritation in the bladder and urethra. This leads to the following symptoms: » Belly pain  » Pain and/or burning with urination  » Having to pee frequently (sometimes it’s just a few drops) » Fever » Foul-smelling urine  » Cloudiness or blood in the urine » Back pain (this can be an indication of a more severe  infection) In babies, symptoms of a UTI are similar to those of other infections, including fussiness, crying, and fever. Babies may also experience blood in the urine. Prevention If your child suffers from chronic UTIs, prevention is key to breaking the cycle; good hygiene especially for females is vital.  Top 4 UTI Prevention Tips Do not use any soap in and around the urethra and vulva for females; water alone is best for cleaning. Do not use any harsh or fragranced soaps for males.  After using the washroom, females should wipe from front to back (not back to front). This will prevent the spread of E. coli to the urethra. Wear breathable underwear, preferably cotton.  Do not hold your pee - holding it can allow bacteria to more easily grow within the bladder. Diet also plays a role in the prevention of UTIs. Studies show that no particular diet causes UTIs on its own, but certain foods can affect the health and environment of the bladder, making it more susceptible to UTIs. Food and beverages linked to an increase in UTIs: » Sugary beverages » Meat (particularly poultry and pork) can increase the acidity  of the bladder, which provides a better environment for bacteria to grow Bladder irritants to avoid during an infection: » Coffee and tea » Artificially-sweetened beverages  » Carbonated beverages Bladder irritants are not linked directly to an increase in UTIs, but they can increase discomfort and even cause symptoms similar to a UTI. Cutting out certain foods can be difficult, especially with your little ones. The great news is that you can also add food and drinks to their diet to help in prevention.  Foods That Help Water - This should be the main source of hydration for our little ones. Breastfeeding - Studies show that breastfed infants have a 50 percent lower risk of developing UTIs compared to non-breastfed infants. Unsweetened 100% cranberry juice - Cranberries contain certain molecules that block bacteria from being able to attach to the bladder and urethra, which reduces the risk of developing a UTI by 20 percent.5 Try sweetening it yourself with a little bit of honey or maple syrup, and dilute it with water to make it more palatable.  Freshly-squeezed berry juice - Just like cranberries, other berries (like blueberries) contain the same molecules that prevent bacteria from attaching to the bladder. Fibre - People who consume high-fibre diets, which improve constipation, are less likely to develop a UTI. This is partially because constipation increases the risk of UTIs. Examples of fibrous foods include apples, berries, avocados, broccoli, peas, sweet potatoes, lentils, chia seeds, flax seeds, chickpeas, and brown rice.  Diagnosis If you suspect your child has a UTI, please consult a medical professional immediately. Getting treatment as soon as possible will help minimize the severity of the infection. Your doctor may diagnose a UTI by assessing symptoms and testing a urine sample for bacteria.  Treatment If it turns out your child has a UTI, the best course of action is to consult your family doctor, pediatrician, or a walk-in clinic to assess the need for antibiotics. The prompt introduction of antibiotics will allow for clearance of the bacteria from the bladder before the infection spreads further down the urinary tract. In addition, drinking lots of water can help flush the bacteria out of the bladder.If you are concerned about the side effects of antibiotics, these can be addressed with a visit to your medical or naturopathic doctor. The most common side effects are loss of appetite, nausea, vomiting, diarrhea, headache, dizziness, and allergic skin reactions.You may consider adding a probiotic to help mitigate these side effects. Supplementation Probiotics - Lactobacilli-type probiotics are dominant in the bladder. Studies show that taking probiotics can reduce recur ...

Paleo Granola This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet. Ingredients » 1 c cashews» 1 c walnuts» 1⁄2 c pumpkin seeds» 1⁄2 c coconut flakes» 1 Tbsp cinnamon » 1⁄2 tsp salt» 1/3 c melted coconut oil» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic) Instructions 1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds. 2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated. 3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time. 4. Let cool for 10 minutes before breaking the granola into clusters. Collagen Power Balls These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre. Ingredients » 2 c quick rolled oats» 1⁄4 c chia seeds» 1⁄4 c hemp seeds» 1⁄4 c nut butter of choice» 1⁄4 c collagen protein powder» 1/3 c pitted dates, soaked in hot water » 1⁄4 c melted coconut oil» Flaky sea salt» Mini chocolate chips, pumpkin seeds (optional) Instructions 1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms. 2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer. Roasted Garlic & Cauliflower Dip This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches. Ingredients » 1 head cauliflower, separated into florets» 2 large shallots, chopped» 2 Tbsp olive oil» 2 heads of garlic» 1/3 c tahini » 1/3 c pumpkin seeds» 1⁄2 tsp chilli flakes» Juice from 1 lemon» 1 tsp dried rosemary or sage» Salt and pepper, to taste Instructions 1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid.  2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through.  3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth.  Squash Soup with Tofu This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving. Ingredients » 1 large squash (butternut, acorn, delicata, and buttercup all work well)   » 1 onion, chopped» 1 orange pepper, chopped» 4 cloves of garlic, finely chopped» 1 Tbsp coconut oil or avocado oil» 1 can of organic BPA-free coconut milk» 1  Tbsp curry powder » 1⁄4 tsp chili flakes (optional)» 6 c bone broth, or organic vegetable or chicken broth» 1 package organic tofu» Seasoning of choice and sea salt and fresh ground pepper to taste Instructions  1. Preheat the oven to 400°F.  2. Cut your squash in half and lay it face down on a baking sheet.  3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients.  4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant.  5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often.  6. Add the bone broth, cover, and let simmer for 30 minutes.  7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional). 

Sometimes it can feel like being an adult means having no free time; for many of us, our plate of responsibilities is full to the point of spilling over. Maybe you’ve been so busy lately, that your eating habits have gone off the rails. Perhaps you’ve put eating healthy on hold until after things in your life settle down. After all, how can you be expected to eat well when life is so hectic? If you’re stuck in the I’m-too-busy-to-eat-healthy mentality, I want to ask you two important questions. The first is this: when will life actually stop being busy? I’m not asking this to be negative but to be realistic. There will always be something creating busyness in your life. If it’s not school, it’ll be work. If it’s not kids, it’ll be grandkids. If you figure you’ll start eating healthy when you’re not busy, you’ll just continue to put it off. Now onto my second question: how long can you afford to postpone healthy eating? It can be easy to do things like skip lunch in the name of productivity, or “reward” ourselves with treats in the evening for working hard. But over time, habits like these will catch up to us in the form of gut issues, hormonal imbalances, or even chronic diseases like high blood pressure or diabetes. It can be easy to lose sight of the fact that we only get one body in this life. If we don’t invest in our health now, we can end up losing it in the future. I understand that at this point you might be feeling a bit frustrated. “I do want to eat healthily, but how is it doable amidst the craziness of my life?” you may ask. Don’t despair— it is possible! “If You Don’t Have Time To Do Things Like Grocery Shop, Cook, Or Eat Three Meals Per Day, It’s Time To Take A Look At What’s Going On In Your Life.” How To Start Now 1 Set Boundaries Based on my experiences working with clients, unhealthy eating habits often boil down to a lack of boundaries in certain areas of a person’s life. You must set boundaries with yourself and others to nourish your body properly. It’s crucial to silence that negative inner voice that beats you up for not being perfect. An all-or-nothing mindset won’t do you any favors with your diet. If you think you have to be flawless to be healthy when life gets busy, you’re going to spread yourself too thin. Overburdening yourself can result in giving up and harming your mental health—neither of which I want for you. Instead, be compassionate with yourself. As long as your overall habits are healthy, you will reap the benefits. If here and there, you have a treat, order takeout, or eat convenience foods, it's not a big deal. What you’re doing consistently counts the most toward your well-being. Setting boundaries with yourself also includes prioritizing your health. I know that I said this before, but I’m going to say it again because it’s so important: we only get one body in this life. If you don’t have time to do things like grocery shop, cook, or eat three meals per day, it’s time to take a look at what’s going on in your life. Have you taken on too much? Do you have enough support? Are you burned out? If you are too busy to feed yourself properly, it’s time to set some boundaries. Give some thought to what you need from yourself and from others to make healthy eating happen in your life. Maybe you need to set a boundary with yourself to take your lunch break away from your desk to make sure you have something to eat at work. Also, remember that you don’t have to try doing it all alone. Reach out for help in areas of your life where you’re feeling overwhelmed. If you find you’re always falling behind on your to-do list, ask family members to help you out more with chores around the house, for example. If you’re experiencing caregiver burnout, look into what home care services are available in your community. Healthy eating will be a lot easier when you have enough support in your life. Establishing boundaries will help you to give your body the nourishment it requires. When you prioritize your health and get the support you need, you’ll find it easier to get through busy days because your body will be getting the fuel it needs. You’ll prevent intense cravings and overeating because you’ll be honoring your hunger throughout the day. You’ll also be getting the nutrients your body needs to prevent and/or manage health concerns (e.g., gut issues, anxiety). 2 Think Ahead Healthy eating is a lot less likely to happen when you’re winging it. If you haven’t thought ahead about what you’re going to eat and then things get hectic, it’s more likely that you’ll reach for unhealthy options or not eat at all. When you’ve made a plan and some food prep, your days will go more smoothly, and eating healthy will become automatic. A little bit goes a long way—you don’t have to make a super-detailed meal plan or spend all day cooking. Here are a few examples of how efficient planni ...

For anyone unfamiliar with the term, a power bowl, quite simply, an all-in-one meal that is nutritionally dense, it combines essential fats, carbs, and protein together to ensure you get the most possible balanced meal. Hence, the ability to incorporate power bowls into breakfast, lunch, and dinner recipes are simple. The Versatility of the All-Day Power Bowl Power bowls are a pretty easy way to get a super wide range of nutrient in, and they’re simple to make at home. You can diversify them with a couple of ingredient swaps, which can make them more suitable for breakfast, lunch, or dinner. Power bowls also allow you to prep bulk ingredients ahead of time, so you can make multiple healthy bowls throughout the week. This is why the power bowl is a great option for those trapped on time. Another huge benefit is reduced food waste. The nature of the power bowl allows you to kind of throw together any leftovers in your fridge so you can use them up last minute. Because there’s no “concrete” recipe for a power bowl other than the way you structure it, there’s endless possibilities for how you can make one. One can easily customize them as you see fit – All-day, all-purpose power bowl. Provided you’re using whole, plant foods as the basis of the bowl, you’re always going to end up with a quick, healthy, and nutrient-dense meal. How to prepare a power bowl? These are the “core” elements the power bowl should have: Base (Pick 1): Typically, unrefined wholegrains. We also suggest alternatives for those wishing to avoid grains, like cauliflower rice or quinoa. All these options are gluten-free (GF). Protein (Pick 1-2): We tend to opt for plant-based protein, but the options are endless here. For a plant-based bowl, most people stick with tofu, tempeh, or block beans. Non-vegetarian options would be chicken, eggs, or seafood – depending on how strapped you are on time. Vegetables (Pick up to 6): We like mixing between both cooked and raw veggies for this part. Go for a wide mix of colorful vegetables and try to fill around half your bowl with this section. Dressing (Pick 1-2): Every delicious power bowl has a good sauce, marinade, or dressing to top it off. You can keep things simple. Healthy Planet has a bunch of great pre-made, bottled dressings – or you can make your own. Toppings (Pick 2): Last, but not least. Most power bowls incorporate some type of topping with a little bit of crunch to them. Here we’d opt for nuts, seeds, or dried fruit. For some inspiration to build your power bowl see Healthy Planet’s suggested recipes in the card at the top of this article. Ingredients for Any Possible Power Bowl Recipe – Healthy Planet Whether crafting a vegan quinoa power bowl, a Green Goddess tahini bowl, or a Thai-centric peanut bowl – Healthy Planet has all the ingredients you need to meal prep for any possible combination. Organic produce like cauliflower for cauliflower rice, or organic quinoa make for the perfect gluten-free bases to any bowl. Some brands at our store can help simplify meal prep with their range of organic canned beans and lentils, free of added salt. The star of most vegan or veggie bowls, tofu and tempeh, are widely available in our retail store locations – made from organic and non-GMO soybeans. When we fill up our plates (or bowls, in this case) with enough healthy protein, fat, and complex carbohydrates, we can power through the day with sustained energy levels and no “crash” people commonly associate with carb-loaded meals. Balanced nutrition is not only essential for our overall well-being, decreasing cholesterol levels and preventing disease risk, but it also contributes to our mental well-being, improving mood and concentration.

The lymphatic system is one of, if not the most, under-appreciated “systems” in the human body. It’s considered secondary to the vascular system. In Western medicine, we tend to place more emphasis on mechanical structures that we can break down into parts and functions. The heart, blood, and cardiovascular systems are at the center of it all. We often leave out systems like the lymphatic, which are vaguer in structure and function, because we have yet to fully understand and appreciate their active roles in our body. I hope this article gets you excited about the lymphatic system and the way it impacts our everyday health. Our Inner Ocean I like to call the lymphatic system our “inner ocean.” I give full credit to Melissa Gallico for this name, which is coined in her book The Hidden Cause of Acne. “Lymph” means “clear water” in Latin. This rich and intuitive system is composed of lymph nodes, lymphatic vessels, and fluid that runs throughout the entire body—from the skin through the dermis, to the mucosal membrane covering major organs, the respiratory tract, the intestine, the diaphragm, and the heart and lungs. The lymphatic system plays a key role in immunity, digestion, skin homeostasis, and detoxification. You are probably most familiar with the lymph system when you’re fighting a cold and feel the swelling or tenderness of the lymph nodes under the jawline. These small, bean-shaped nodes are located not only under the jawline, but also under the armpits, groin, and back of the knees.1 The intestinal lymph system contributes to the absorption of dietary fats, and the liver lymph system delivers essential proteins. These systems communicate and work together to operate a rich network that drains and removes toxins and absorbs and delivers fluids, and proteins into the body.2 Flowing alongside other drainage pathways (the liver and colon) to remove wastes, the lymphatic system is involved in drainage and detoxification. When we ingest toxins—which is unavoidable in this modern day—they are absorbed into our lymph system through the small intestine by lymphatic vessels called “lacteals.” Too many toxins may overload the lymphatic system, leaving it unable to effectively detox the body. How can we support this critical system? The first step is opening the drainage funnel (e.g., the colon) through daily bowel movements. Drainage Vs. Detox The goal is to keep the lymph moving and the fluid flowing. We need to create movement in the lymph and open the drainage funnel so that these can work harmoniously to detox the body. The “drainage funnel” includes the colon, liver, and bile ducts, the lymphatic system, organs, tissues, and cells. Recommendations in the following sections are going to focus on these three areas: the colon, liver, and bile ducts, and the lymphatic system. Let’s think about drainage as the normal pathways that need to move and flow: the colon, kidneys, and lymphatic system. Let’s also think about detoxing as the everyday process of “pulling” out and eliminating toxins from the body. Why do drainage and detoxing matter? Understanding the drainage funnel and how to best support it is foundational, regardless of your health goals. Have you ever started a “cleanse” or tried a supplement routine, only to have your symptoms flare up and feel worse than before you started? This is often related to a sluggish or clogged drainage funnel. As we begin ramping up detoxification (i.e., moving toxins around in the body) without a way to properly eliminate them through bowel movements and drainage, we see this aggravation of symptoms. Where To Start Start with opening the drainage funnel and supporting daily bowel movements. 1–3 well-formed bowel movements per day are ideal. Support the liver and bile ducts. Identify things in the body that are contributing to fluid buildup and chronic inflammation. Once you’ve addressed the above, we can move to lymphatic support. You might identify with some of the symptoms below, indicating that the lymphatic system is overburdened and sluggish. Slow drainage pathways lead to stagnation, damp heat, and chronic inflammation with symptoms like: Constipation Feeling like the bowels don’t empty fully Chronic fatigue Waking up between 1 and 4 a.m. Skin problems: rashes, itches, hives, eczema, acne Swollen glands Skin doesn’t sweat Puffy eyes Often sick, and can’t clear infections Supporting Lymph Flow Now that we’re excited about the lymphatic system and the beautiful and intuitive way it supports overall health, let’s explore how we can support lymph flow through daily rituals and routines. Energize: Connect with and do things that bring you energy and make you feel alive. Ground Down: Get your feet on the earth and ground yourself. If you can start each day this way, that’s the goal. Breathe: Consider breathwork to regulate the parasympathetic nervous system. Light: Get ...

Pregnancy is a time of growth and change. Lifestyle strategies like nutrition and exercise can have the greatest impact on pregnancy outcomes during the first 20 weeks. These strategies set the stage for what happens later in pregnancy, during labor and delivery, and the time after birth (for both mom and baby). Sifting through information online can be challenging, so this article offers some general considerations for a healthy pregnancy. Food & Nutrition Nutrition guidelines in pregnancy aren’t extremely different from general guidelines for good overall health. In pregnancy research, nutrition guidelines look at populations with a high risk of pregnancy complications and compare them to low-risk populations. Based on a study in 2018, these are some of the recommendations associated with lower rates of gestational diabetes, small babies, urinary tract infections, high blood pressure, and other high-risk pregnancy complications: Vegetables and fruits: 12 servings each per week Nuts and oily fish: 3 servings each per week Extra virgin olive oil: approximately 30 mL (2 Tbsp) per day Ample whole grain cereals; limit white rice, pasta, or white bread to less than 2 servings per week Plentiful legumes (beans, chickpeas, etc.) Skimmed dairy products: 1 serving per day Homemade sauces in place of conventionally processed ones Limit red meat consumption as well as refined flour, sweetened drinks, pastries, and biscuits Even if your eating patterns are very different from this list, decreasing refined flour and white bread while increasing plant-based foods is a good place to start. Most of this data does not account for your cultural or familial eating practices, so please keep this in mind as well. Supplementation Prenatal Vitamins These vitamins are essentially multivitamins that offer the minimum nutrients needed for a healthy pregnancy. Ideally, a prenatal, or folic acid (400 mcg)—at the very least— should be started before you try to conceive. The WHO and most national guidelines recommend taking folic acid if you’re of childbearing age. Folic acid is needed for rapid cell division (among other things), and a deficiency can cause neural tube defects. If you haven’t been on folic acid or a prenatal, then adding one in as soon as you discover you’re pregnant is recommended by healthcare professionals. Folic acid, choline, and DHA are three nutrients that play important roles in a baby’s nervous system development and should be part of your regimen (through a prenatal, food, or separate supplementation). Choline, especially, should be supplemented (if not prenatal) for patients who do not consume eggs. Vitamin D This is another supplement to consider. It helps with the development of the placenta and the immune system and supports communication between the fetus and the placenta. Testing through blood and ensuring adequate levels is recommended. Iron This nutrient is important to supplement, especially if your iron is deficient. Iron deficiency in pregnancy is associated with preterm delivery, low birth weight, mental health issues, and poorer school performance in offspring. It’s also extremely prevalent in menstruating populations globally, so please take your iron! Calcium The last supplement to consider would be calcium, especially if your dietary intake is low. It’s of special consideration for those with recurrent pregnancy loss, high-risk pregnancies, malnutrition, gestational hypertension, pre-eclampsia, heartburn, heparin use, and muscle cramping (which may be experienced at around weeks 18–22). A minimum of 1000 mg of calcium is recommended during pregnancy (there should be a little bit of it in your prenatal too). Food tracking apps or working with a nutritionist/ dietitian can help you figure out if you’re getting adequate calcium. Exercise & Movement There’s a lot of information about exercise during pregnancy on the internet. Strength training, walking, and other forms of cardiovascular exercise all show similar levels of benefit, although there may be additional benefits to a mixture of aerobic and resistance training. “Sometimes Healthcare Professionals Don’t Discuss The Importance Of Exercise During Pregnancy, Which Can Leave Patients Feeling Like It’s Not A Priority.” The guidelines in Canada are to reach a minimum of 150 minutes of moderate-intensity activity per week, spread over at least three days; ideally, some form of daily exercise is best. You can also layer in some non-exercise activities, like walking or stretching. If you haven’t been active before pregnancy, then perhaps 30 minutes of walking (at once or broken up) a few times per week is a good place to start. If you’re already active, then keeping up with your routine (with minor modifications with the help of a professional) should be fine. Listen to your body to gauge if you need to change the intensity or duration, as pregnancy does alter how your body a ...