Wellness Institute

02/07/2024

Our team is growing! It is a pleasure to introduce our newest team members!

To book an appointment or for more information, please visit our website https://wellness-institute.ca/

10/16/2023

09/06/2023

The CDC has reported that over 85% of people with prediabetes do not know they have the condition.

That’s unfortunate since lifestyle changes can reverse the development of diabetes.

High insulin and blood sugar levels are the hallmark symptoms of insulin resistance. Your health practitioner can use several methods to measure your blood sugar and insulin levels, such as an HOMA-IR test. Waist measurements in excess of 40 inches for men and 35 for women can also indicate insulin resistance.

In addition, there are links that have been drawn between insulin resistance and other health conditions such as polycystic o***y syndrome (PCOS). There is often an overlap between PCOS and insulin resistance. The symptoms of PCOS include irregular menstruation, infertility, and painful periods.

09/05/2023

Lemon balm is an herb from the mint family which contains chemicals that seem to have a sedative and calming effect.

For centuries, lemon balm has been used to help reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating). Today, lemon balm is often combined with other calming, soothing herbs, such as valerian and chamomile to promote relaxation.

Lemon balm can be found as a dried leaf that can be bought in bulk. It is also sold as tea, and in capsules, extracts, tinctures, and oil.

Be sure to speak with your healthcare provider before including any new supplementation to make sure it's right for you!

09/04/2023

Greek Yogurt Caesar Salad Dressing

With all natural ingredients, healthy fats and protein this Caesar salad dressing is a must try.

Ingredients
1/3 cup grated Parmigiano Reggiano
1/4 cup fresh lemon juice
1 small garlic clove
1/2 tbsp Dijon mustard
2 anchovy fillets
1 tbsp extra virgin olive oil
5 tbsp fat free Greek yogurt

Instructions
In the bowl of a food processor add the cheese, the lemon juice, garlic clove, mustard and the anchovies.
Turn the machine on and let it run for 15 to 20 seconds.
Add the oil and yogurt and let the machine run for another 15 seconds.
Refrigerate for up to 4 days.

https://www.skinnytaste.com/skinny-caesar-dressing/

08/31/2023

Protein is not only essential for maintenance and repair of cells and tissues in the body. The body also requires protein to produce protein derived hormones, or peptide hormones.

This why consuming adequate amounts of protein is extremely important for balanced hormones.

Peptide hormones play a crucial role in regulating many physiological processes. Energy metabolism, appetite, stress, and growth are all regulated by peptide hormones.

Research has shown that eating protein decreases the hunger hormone ghrelin and stimulates the production of hormones that help you feel full.

The recommended amount of protein per serving is 20–30 grams per meal, however working with a professional can help you with tailored plan for your specific needs.

Foods you should include that are high protein include eggs, poultry, lentils, or fish.

08/30/2023

Psoriasis, a recurring autoimmune disorder, affects over 7.5 million Americans. Psoriasis is characterized by patches of skin that begin to appear pink or red with white scales, with some variations in different skin tones.

Although psoriasis appears on the skin, it stems from the immune system. T-cells, a type of white blood cell, become overactive to produce other immune markers that can cause an inflammatory reaction on the skin.

Although there is no cure, there are ways to help manage symptoms naturally.

Avoiding alcohol may help reduce flare ups as alcohol has been shown to be a trigger for psoriasis. Limiting red meat, saturated fats and refined sugars, may also help reduce flare-ups.

Including immune system supportive supplements such as turmeric, fish oil, vitamin D, and evening primrose oil have been reported to help ease mild symptoms of psoriasis, according to the National Psoriasis Foundation. Eating a diet high in cold water fish, seeds, nuts, and omega-3 fatty acids are known for their ability to reduce inflammation and therefore helpful for managing the condition.

If you are looking for support managing your psoriasis speak with your healthcare provider - we can help!

08/29/2023

Kombucha is a fermented tea, rich in beneficial probiotics, consumed for hundreds of years across many cultures.

The process of fermentation of specific strains of bacteria with black or green tea, results in a beverage which contains several species of lactic-acid bacteria which may have probiotic function. Probiotics provide our bodies with healthy bacteria and have been shown to improve gut health, digestion, inflammation and more.

Kombucha is also a source of antioxidants which provide the body with protection against harmful free radicals.

Be mindful of the sugar content in store bought kombucha (some can contain as much sugar as sodas!). Those who suffer from irritable bowel disease (IBD) or small intestinal bacterial overgrowth (SIBO) should also avoid kombucha as it may trigger symptoms.

08/28/2023

Insulin resistance can be difficult to detect without medical tests. However, its effects can be dangerous if left unchecked.

Certain factors increase your likelihood of developing insulin resistance such as being overweight, a sedentary lifestyle, smoking, consuming large amounts of alcohol, lack of sleep, high levels of cholesterol and high blood pressure.
Genetic factors also increase one's risk so those with a history of gestational diabetes and a family history of diabetes should be cautious.

While it may not be possible to eliminate all risk factors, as some are genetic, most are avoidable and doctors typically recommend lifestyle changes to prevent the condition.