St. Patrick’s Day Shamrock Matcha Latte

Shamrock Matcha Latte

Celebrate St. Patrick’s Day with this green Matcha Latte with a little Irish twist ;). 

Ingredients:

Method:

Place all ingredients (except whipped cream) into a blender and blend until smooth and frothy.  Top with Whip Cream if desired. Enjoy!

 

Guest Blog: Natural Approach to Anxiety by Stephanie Bayliss, N.D.

Natural Approach to Anxiety by Stephanie Bayliss, N.D.

Anxiety disorders are the most common mental health illness affecting adults in Canada. At least one in four Canadians will experience an anxiety disorder in their life. Many of these people will experience social and occupational impairment due to the debilitating nature of the anxiety. 1 The treatment of choice for anxiety is typically pharmacological therapy, and to a lesser extent, counseling.

It is important for individuals to feel empowered when choosing the right treatment plan, and to have collaborative care amongst their healthcare providers. It is of the utmost importance that your primary healthcare provider does a thorough work up of your anxiety prior to initiating any treatment. Anxiety is not just a mental illness; there are also many physical conditions that can manifest as anxiety. Examples of this are thyroid irregularities, which are becoming increasingly more common, as well as blood sugar disparities. For more information on thyroid testing and treatment, Aviva Romm, MD has written extensively on this topic.

Diet

Dietary changes that can make substantial changes to your mood include limiting sugar, gluten and GMO products. A world renowned integrative psychiatrist, Kelly Brogan, wrote an in-depth article outlining these changes and why they may be harmful.  

 

Supplements

Apart from the conventional approach to treating anxiety with anti-anxiety medications, there are a multitude of nutritional options. The most safe and effective are vitamin D, magnesium, B vitamins and probiotics.

 

Vitamin D

Vitamin D deficiency is rampant amongst Canadians due to the limited amount of sunlight exposure we have. Testing for vitamin D is not included within MSP in BC due to the assumption that everyone should be supplementing, but it is still a helpful test to run to know how much supplementation you should take to replenish your stores. Speaking with your primary healthcare provider about specific dosing is recommended, but typically minimal dosing is 1000-2000 IU a day up to 10,000 IU a day. When choosing a vitamin D supplement, ensure it contains vitamin D3 (cholecalciferol), as this is the active form of vitamin D.

 

Magnesium

Magnesium supplementation can make dramatic changes in physical (e.g., muscle hypertonicity, constipation), as well as mental and emotional well being (e.g., insomnia and mood). Plasma magnesium levels have been demonstrated to be lower in patients with schizophrenia, depression, and mania as seen in bipolar disorder when compared to healthy controls. In this study, as patients achieved improvement in their symptoms, the plasma magnesium levels increased, suggesting that a magnesium deficiency contributes and potentially exacerbates symptoms consistent with these conditions. 1 Not all forms of magnesium are equivalent. When looking for a magnesium supplement be sure to choose magnesium bisglycinate if you are looking to improve absorption from the bowels and have a systemic effect.

 

B Vitamins

B vitamins are involved in the production of neurotransmitters, myelin, DNA and RNA. They are also important co-factors in the production of cortisol, our primary stress hormone. Vegetarians and vegans are at particular risk of running a deficiency of vitamin B12, given that animal protein is the predominant source of B12. A good example of potential consequences of B12 deficiency is a published case study of psychiatric symptoms manifesting as a B12 deficiency. 2 When looking for a B12 supplement, choose methylcobalamin, as cyanocobalamin is a synthetic form of B12, that is not well utilized by the body. Discuss with your primary healthcare provider if a B vitamin supplement is right for you.

 

Probiotics

We have all heard of the gut – brain relationship and the importance of our microbiome. Recent research clearly outlines how gut integrity influences mood. A striking example of this has been demonstrated in animal research. To elicit a depressed state, researchers administered LPS (lipopolysaccharide) from gram-negative bacteria, which causes inflammation of the gastrointestinal tract. The immune response that occurs as a result of this inflammation subsequently led to symptoms of depression. Using fluoxetine, a commonly prescribed antidepressant, the researchers were able to eliminate the neurobehavioural symptoms that had been induced by LPS after 3 weeks 3. We can therefore hypothesize that maintaining healthy flora within our gastrointestinal tract is fundamental to mental health. There are multiple strains of bacteria contained in some probiotics that have proven directly beneficial to mood, such as Lactobacillus rhamnosus in depression. 4  While some strains of Bifidobacterium can alleviate anxiety. 5  There are a surplus of probiotic options available on the market, so ensure the one you are choosing has sufficient amounts of colony forming units (CFU’s) for your condition, and requires refrigeration.


This information is provided as a general source of information only and should not be considered personal health advice. Please ensure you consult with a professional health care physician for your personal health concerns.

 

Stephanie Bayliss is a Naturopathic Physician practicing in Victoria BC at Acacia Health and is currently accepting new patients. Her practice has a focus on mental health, chronic disease and neurological conditions. For more information her website is www.drstephaniebayliss.com


References

  1. Kessler, R. C., McGonagle, K.A., Zhao, S. et al. (1994). Lifetime and 12 month prevalence of DSM-III-R psychiatric disorders in the United States: results from the National Comorbidity Survey. Archives of General Psychiatry, 51, 8-19.
  2. Berry, N., R. Sagar, and B. M. Tripathi. “Catatonia and other psychiatric symptoms with vitamin B12 deficiency.” Acta Psychiatrica Scandinavica108.2 (2003): 156-159.
  3. Kubera, M., Curzytek, K., Duda, W., Leskiewicz, M., Basta-Kaim, A., Budziszewska, B., … & Lason, W. (2013). A new animal model of (chronic) depression induced by repeated and intermittent lipopolysaccharide administration for 4 months. Brain, behavior, and immunity, 31, 96-104.
  4. Evrensel, Alper, and Mehmet Emin Ceylan. “The gut-brain axis: the missing link in depression.” Clinical Psychopharmacology and Neuroscience 13.3 (2015): 239.
  5. Neurogastroenterol Motil. 2014 Nov;26(11):1615-27.

 

Stocking Stuffers

Stocking Stuffer Ideas

Need some Ideas for stockings? Sure, they can be the most fun to buy for… but, sometimes the elves in us all need some inspiration! Here is our Stocking Stuffer List to help you embody the Santa’s Helper in YOU!

 

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DIGESTION SERIES: SESSION 4

DIGESTION SERIES – SESSION 4
Fight Inflammation with Charity Parkinson, Cl.H

charity inflammation

Join us on Wednesday, October 26th for an informative & engaging seminar with one of our favourite local herbalists, Charity Parkinson! Inflammation, often referred to as the silent killer. is the leading cause of many of the modern day diseases and disorders that much of the population is dealing with today.  If you’ve got pain somewhere or an ongoing chronic illness, chances are your body is dealing with some inflammation.  Come and learn more about this “silent killer” as well as some effective techniques and tools that you can implement to reduce inflammation and feel amazing!

Check out this short video where Charity explains a bit more about what we can expect on October 26th! 🙂 

Charity Parkinson is a Holistic Nutrition Coach and Clinical Herbalist who has an extensive background working in the natural product industry.  We have hosted Charity for seminars in the past and she is an extremely captivating and informative educator.  We are so pleased to be having her back! 🙂

For more information on this talk please visit our events page, here on our website at: 

Fight Inflammation with Charity Parkinson

Or on our Facebook at:
https://www.facebook.com/events/1766313886983941/


We have limited space for our seminars so please be sure to RSVP in order to reserve your spot! 🙂
You can RSVP via email at hello@myhealthessentials.ca or my phone at 250-590-5524. 

 

Fall Picnic Essentials

Our Island has some of the most beautiful places to have an outdoor picnic anytime of year! Who doesn’t love getting outside when the leaves start turning that vibrant yellow and red colour of fall?!  We have put together our fall favourite picnic essentials to help you plan your portable, outdoor lunch!

Fall Picnic Essentials:

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Kitchen Table Cheese Crackers:

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These low-carb crackers are made entirely from cheese ingredients! They contain no wheat, gluten or sugar! They are also extremely crunchy and pair perfectly with … more cheese 🙂 for cheese & crackers!

 

 

 

L’Ancetre Cheese:

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L’Ancetre cheese is made in Quebec from dairy sourced from seasonally pastured cows! It has an amazing texture and strong cheese flavour. It’s also raw, so it is naturally lactose-free! 🙂 It pairs perfectly with crackers and is sure to be a hit!

 

West Coast Smokin’ Oysters:

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Oysters are FULL of nutrients and are also extremely delicious.  These naturally smoked oysters are full of delicious flavour, are made locally & are packed in lightweight retort packages.  They are extremely easy to pack and are sure to be a crowd fav!

 

 

Hornby Island Herb Pátê:

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Horby Island’s Herb Pate is an amazing addition to a cheese and cracker spread.  Made locally, on Hornby Island, it’s extremely flavourful, with tons of herbs and great ingredients! It’s also vegetarian friendly, gluten-free, dairy-free & soy free…. so most anyone can enjoy it!

 

 

Gone Nuts Sprouted Nut Mixes:

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Gone Nuts sprouts all of the nuts that they use in these delicious mixes, ensuring increased digestibility! They are mixed with tons of superfoods and fantastic flavours, making them a great snack.  They’re packed in resealable packages too, enhancing their picnic-friendliness ;).

 

 

 

Brew Dr.  Kombucha:

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Brew Dr.  Kombucha by Townshend’s Tea Co. is made with Organic tea leaves & probiotic bacteria.  This effervescent drink is the ultimate digestion-helper, and with the unique blend of herbs in each bottle, there’s sure to be a flavour for everyone!

 

 

 

Level Ground Golden Berries:

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Golden berries are known as nature’s sour candies! They’re fantastic as a post-meal treat! Level Ground adds no sugar or preservatives to their dried fruits, which means you can enjoy these guys guilt-free!

 

 

 

Abeego Food Wrap:

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Abeego Food Wrap is a must-have for packing food to bring with on your picnic, as well as for packaging any leftovers! Made with beeswax, this re-usable food wrap is great for the environment, is easy to care-for and will cover most any containers or foods!

 

 

 


Happy Picnic-ing!! 🙂 

Happy Holidays: Holiday Hours

We just wanted to say a big thank you to all of you for your support! We appreciate you so much and hope you have an amazing Holiday Season!

Here are our Holiday hours this year:
December 19th: 9:30am-5:30pm (closed early for staff party)
December 24th: 9:30am-5:30pm
December 25th: Closed
December 26th: Closed
December 31st: 9:30am-5:30pm
January 1st: Closed

Regular Hours:
Monday-Friday: 9:30am-8:30pm
Saturday: 9:30am-8:00pm
Sunday: 10:00am-8:00pm

happyhol

Countdown to Christmas: 32 Days, Selenite Lamps

32 days till Christmas!!

On the countdown today we have our gorgeous selenite lamps! These lamps look amazing in any living space and give off a beautiful warm glow. Selenite has been shown to have great healing properties. It lends energy and reconciliation to the body, removes negative influences, clears confusion and even has cleansing effects. This ancient stone can also help restore balance and improve mood. Would be a perfect gift for someone looking to bring positive energy into their home!