by | Aug 24, 2016 | Uncategorized
by Michelle Hagel ND
Planning ahead can make back to school lunches not seem so time consuming and dreadful. Meal prepping and making large meals so that leftovers can be an easy option.
Healthy Lifestyle Calgary
Breakfast
The most important meal of the day, so important it should never be missed and make it count! Consider that your body has been fasting for the last 12 hours it is ready to receive all the nutrition that a healthy breakfast has to offer. This meal also sets you up for the day, very important with kids because a high sugary breakfast cereal can cause that big sugar rush and crash early on, making learning nearly impossible. I know mornings can be busy so why not prep the night before. My favourite are smoothies, you can hide anything in a smoothie including the green veggies that can be difficult to fit into kid’s diet and they taste great. Include a good source of protein and fats, avocado, chia, hemp or flax seeds, nuts, coconut oil and you’ve created a nutritionally loaded jump start to the day. Oatmeal with some added coconut oil, berries, protein powder, turmeric and cinnamon can offer a great easy option to make the night before.
Lunches
Heading into the fall season there is nothing like cooked stews, soups and chilli to keep us warm, satisfied and incorporate a bunch of vegetables. Make a big batch on Sunday or one night during the week. Crockpots are another great option, cooking a big batch of chili lime chicken to have on salads, or taco shells (corn if following a gluten free diet), topped with homemade salsa and guacamole. Crockpots are great to cook overnight or while you are work, and maintain all the nutrition of the vegetables and proteins. It is fresh fruit and vegetable season so if you have a garden or if you don’t check out all the local fresh produce available at grocery stores or farmer’s markets. There is nothing like fresh produce to convert a non-vegetable lover. Mixing with hummus, guacamole and other healthy dips can also be a great way to enjoy, as a snack of dinner side. A new favourite are vegetable noodle makers with avocado pesto sauce, use vegetables to make your favourite pasta dish. Lastly don’t forget nuts and seeds can provide convenient, delicious healthy fats.
We are here to assist you in maintaining a healthy life and offer what’s best for your children. Contact us and book your initial consultation today.
by | Aug 24, 2016 | Uncategorized
by Michelle Hagel ND
Naturopathic Doctors Calgary
I am currently studying for my Pharmacy exam, so thought it would be appropriate to write an article about my favourite super brain foods and strategies that most people already have at home. Our brains are made up of around 60% omega 3 fats! This is huge and with the majority of our population deficient in omega 3 fats this becomes one of the easiest aspects to boost brain function. Why are we deficient? Our ancestors consumed wild animals daily, fish being one of the highest omega 3 fat containing sources. Today wild meat is less and less abundant, and instead we are exposed to the processed omega 6 inflammatory causing oils, such as soybean, corn, margarine, and shortening.
Omega 6 and Omega 3 fats must remain in appropriate ratios to maintain a healthy non-inflammatory state. Abundant omega 6 oils will tip the omega 3 scale down causing inflammation and damaging our cells, even shrinking our brain. Inflammation is one leading drivers behind brain diseases like Alzheimer’s. So feed that brain the omega 3 fats that it thrives on: wild fish, or other wild meat, flax seeds, walnuts and in some cases a good quality supplement may be warranted.
Coconut oil is another brain favorite! Coconut oil is a medium chain fat, it’s small molecular size makes it permeable to cells in the blood brain barrier, and can therefore be readily converted into ketones. Ketones fuel the brain, and unlike glucose will not impact insulin levels, your brain is able to use this fuel much faster than breaking down large chain fats. It is a powerful antioxidant that will strengthen the immune system and other body cells. It has also been shown that when coconut oil is taken with omega 3 fats, it can double the effectiveness of the omega 3 fat.
Coffee, this suggestion may surprise most people. Coffee contains powerful antioxidants that will help improve brain function. Coffee is however one of the most sprayed crops in the world so it is important that it is an organic source. Coffee also feeds the microbiota or stomach bacteria that break down foods and act as important precursors to our neurotransmitters. Coffee is a health food when consumed in moderation (1 cup/day), but may not be the best for individuals suffering with anxiety or high stress because of it’s stimulating effects. I will share one of my favourite study secrets: bullet proof coffee; coffee, MCT oil, ghee and sprinkle of cinnamon blended in a blender. It combines some of my favorite fats and stimulating effects from the coffee. In addition, cinnamon is another potent antioxidant that also has the ability to regulate blood sugar. All components contributing to optimal brain function.
Rosemary essential oil, to satisfy the smell sensation. Rosemary is a brain stimulant, it has the ability to keep you awake and alert. It prevents the breakdown of the neurotransmitter acetylcholine, which aids in memory consolidation and general cognition. The best way to use rosemary essential oil is to place several drops in a diffuser or apply directly to temples. If you do not have the essential oil, try the fresh herb, rubbing it in your hands to release the essential oils from the plant and breathing it in.
Eliminating sugar, sugar or glucose causes our insulin levels to spike creating inflammation throughout the body. This insulin is required to utilize the glucose for the brain. This similar action occurs with any carbohydrate, but the higher the sugar content the worse the impact. When our blood sugar spikes this also causes inflammation and can give us an instant high energy feeling, followed by an even quicker crash. Avoiding blood sugar spikes can keep a clear mind and improve our ability to concentrate and consolidate information into our memory. Having good protein and fats sources in our diet can also decrease these sugar cravings that can occur.
The last important topic that can impact our memory and overall brain function is stress. Negative thoughts and stress can shrink the memory center of our brains, the hippocampus. This is due to the inflammation and release of the stress hormone cortisol from the adrenal glands. The best way to combat stress is exercise, yoga, breathing, meditation and getting enough sleep. Sleep is one of the most important components to reducing stress and consolidating our memories. While we sleep our brain takes a rest from external stimulus and is able to store all the information from the day. Positive nutrition and lifestyle changes can be the best medicine for the brain.
Make sure your brain get what it needs to stay healthy. Enhance your lifestyle and contact us for any consultation.
by | Aug 24, 2016 | Uncategorized
by Abigail Draper PhD RPsych
Cognitive behavioural therapy (CBT) is a psychosocial intervention that is based on a combination of behavioural and cognitive psychology. It has its roots in the development of behaviour therapy in the 1920’s and the work of Aaron T. Beck in the 1960’s and 1970’s who founded a therapy that was structured and time limited. Beck’s therapy was devised for the treatment of depression as he noticed how often themes of loss, failure, worthlessness and rejection arose in the thinking of a depressed person. Up until this time, it was believed that negative thinking was due to some underlying biological or psychodynamic dilemma and when treated, the thoughts would get better. Beck’s understanding was somewhat different; he suggested that negative thinking could be a causal factor in depression.
Moreover, Beck also proposed that negative thoughts could maintain depression. Beck encouraged his clients to document these negative thoughts and bring them to therapy sessions so that they could be evaluated in terms of the evidence for and against the thought. In this way, thoughts were concepts that could be analysed and refuted if inaccurate. Clients were taught to be vigilant for long term beliefs and assumptions that might colour their mood. From a cognitive point of view, thoughts could therefore be monitored and challenged and alternative thoughts that are less likely to result in depression could be generated.
CBT is founded on the belief that it is distorted thoughts as well as maladaptive behaviours that contribute to the development and maintenance of psychological disorders. It is assumed that changing maladaptive thinking leads to changes in mood and behaviour. Some clinicians are more cognitively orientated while others are more behaviourally driven. From a behavioural perspective, interventions such as in vivo exposure therapy are sometimes used. This term refers to the process of directly confronting a feared situation, object or activity. For example, if someone has a fear of elevators, part of the treatment may be exposing the client in a graduated fashion to the experience of using an elevator. Similarly, if someone develops an association between anxiety and standing in line ups, part of the therapy will involve exposing the client to line ups so that they may confront their fear. Through exposure practice, the conditioning or association may become “unlearned” through the process of habituation and extinction.
CBT is an orientation that may involve multiple interventions including the development of adaptive coping strategies and skills, changing maladaptive beliefs, goal setting, relaxation, biofeedback, distraction, imagery and motivational self-talk. Treatment is time-limited and there is an emphasis on measuring changes in cognition and behavior and in the attainment of goals.
Cognitive Behavior Therapy NW Calgary
Research on CBT indicates that the treatment alone is effective for treating depression and anxiety, post traumatic stress disorder, tics, substance abuse, eating disorders and personality disorders. It is also recommended as a treatment in conjunction with medications for the treatment of obsessive compulsive disorder, severe major depression, opioid addiction, bipolar and psychotic disorders. As such, it is an effective evidence-based practice for treating psychological disorders. Unlike pharmacological treatments, CBT not only teaches skills and strategies that can be used to alleviate symptoms, it also helps to prevent the reoccurrence of symptoms. By contrast, when a person ceases the use of a medication and has not learnt skills to prevent symptoms, relapse can be a possible outcome.
For more information on CBT, please contact Abigail Draper PhD RPsych
by | Jun 23, 2016 | Uncategorized
Welcome the Newest addition to the Docere Family – Joel Ashworth and get to know him in his introductory blog!
Hello my name is Joel Ashworth and I am a Craniosacral therapist. I have joined the team at Docere Wellness Clinic this summer and let me tell you how excited I am to be a part of this group of health professionals.
So many people want to know what craniosacral therapy is and what does it treat.
Craniosacral Therapy Calgary
Craniosacral therapy is a gentle manual therapy which helps the body unwind patterns that are held within the physiology. The experience of unwinding these patterns can be profound – on many levels (physical, emotional and spiritual). Typical sessions last one hour while the client is fully clothed and relaxes on a massage table. A common course of treatment involves four to six sessions over a month or six weeks.
One common form of Craniosacral treatment is helping with problems that are mediated by the central nervous system. Treatments centered on this will allow, the ‘rest, digest and heal’ mode of the nervous system (parasympathetic nervous system), the body to naturally begin the healing process and promote greater health.
Craniosacral therapy is also a powerful treatment for those who have suffered prolonged stress, trauma or injury. Each of these can alter local patterns of natural functioning as the body makes an attempt to adapt to an injury, trauma or stress. Unfortunately the body can sometimes have trouble returning to the natural balanced healthy state. The resolution of these patterns can then in turn restore circulation, lymph and nerve flow which allows the body to begin healing and restoration of natural function.
Did you know that Craniosacral’s greatest claim to fame may be it’s ability to treat babies ? Some of it’s most celebrated successes have been with problems that most modalities struggle to treat in babies. For instance, babies who have difficulty with latching for the purpose of breast feeding are commonly and quite successfully treated with Craniosacral. Some other problems that parents face such as Colic and Birth Trauma are also responsive to treatment.
Did you know that one of Craniosacral’s greatest claim to fame may be it’s ability to treat babies ? It has had celebrated successes with babies with problems that some modalities struggle to treat. For instance, babies who have difficulty with latching for the purpose of breast feeding are commonly and quite successfully treated with Craniosacral. Some other problems that parents face such as Colic and Birth Trauma are also responsive to treatment.
I look forward to working with you to assist you on your journey, in and towards health. Don’t miss out on my introductory specials!
First Time Service – One hour – $70
Course of Treatment – Summer Special (4 sessions) – $295
Joel Ashworth is a RCST (Registered Craniosacral Therapist) with the Pacific Association of Craniosacral Therapists (PACT) and a member in good standing with the Natural Healthcare Practitioners of Canada (NHPC).
by | Jun 23, 2016 | Wellness Recipes
by Dr. Michelle Hagel
What’s your Cocktail? Intravenous cocktail that is. I am excited to be now offering intravenous therapy at Docere Wellness. IV nutrients bypass our gastrointestinal system and liver filtration therefore allowing for higher levels to be delivered directly to the cells. Individuals suffering from digestive concerns and chronic illness are generally not able to absorb the necessary nutrients from foods and oral supplements. In addition to partially being lost through the digestive process it also requires energy to put nutrients into the cells. Intravenous nutrients are delivered directly into the bloodstream then travel passively into cells because of a concentration gradient. This method is direct and requires very little effort/energy from the body. In various conditions oral supplementation may not allow the desired dose and concentration of the nutrients to reach the cells.
Intravenous Therapy Calgary
I am offering 15% off Intravenous therapy for the summer months!!!
Who could benefit from IV therapy?
Individuals wanting to improve athletic performance, Chronic fatigue, Fibromyalgia, Chronic Depression, Chronic stress/burnout, Fatigue, Muscle spasms, Asthma, Insomnia/sleep disorders, Inflammatory Bowel diseases, Infection, Angina, Acute infections (cold/flu), Decreased immune function, Senile dementia, Restless leg syndrome, Headache/Migraines. Each intravenous therapy can be specifically designed for the nutritional requirements of the individual.
The Myers’ Cocktail is one of the most popular IV cocktails, it is a combination of vitamin C, B5, B6, B12, B-complex, magnesium, trace minerals, and calcium. Below I have described the benefits of each vitamin/mineral and included zinc and selenium.
Vitamin C
An important antioxidant, fights off viruses and disposes of free radicals. It also helps decrease stress by supporting our adrenal glands and activates various hormones in our body. Promotes healthy capillaries, gums and teeth. Vitamin C helps treat urinary tract infections, forms collagen in connective tissues thereby preventing aging skin and healing wounds/burns. Improves the absorption of iron and is involved in neurotransmitter synthesis of both norepinephrine and serotonin. Eliminating free radicals improves the health of our DNA, phospholipids and proteins in our cells. Benefiting individuals with cancer, heart disease, diabetes, arthritis, cataracts, kidney disease, Alzheimer’s disease and Parkinson’s disease. Individuals that smoke require higher levels of vitamin C because it accelerates the depletion in their body.
Vitamin C at high doses, achieved only by IV administration enhances antiviral and antibacterial effects. It can produce hydrogen peroxide within cancer cells which is toxic to only cancer cells. Vitamin C’s molecular structure is similar to that of glucose. Cancer cells require high levels of glucose for metabolism they absorb large amounts of Vitamin C into themselves. At these high levels, Vitamin C turns into a pro-oxidant and interacts with copper and iron to produce hydrogen peroxide. The cancer cells are unable to metabolize this peroxide and will begin to break down the cancer cell, and not cause harm to surrounding human cells.
Magnesium
Magnesium is a natural muscle relaxant and one of the most important nutrients. It can decrease cardiac arrhythmias and act as a calcium channel blocker. It is the second most abundant mineral intracellularly, and is essential in more than 100 enzyme systems. It is also one of the nutrients that is stripped from plants by glyphosate (round-up), therefore making it increasingly important to supplement with. It can help decrease blood pressure, relieve night time leg cramps, aid in bone growth and act as a bronchodilator to treat asthma. As a muscle relaxant magnesium treats nervousness, headaches general muscle tightness/cramping. For more information, see https://docerewellness.com/tag/magnesium-supplement/
Potassium Chloride:
Important in maintaining contractility of smooth, skeletal and cardiac muscles and excitability of nerves. Involved in fluid and pH balance. Useful in blood pressure maintenance, muscle cramps and prevention of kidney stones. Potassium levels have decreased in natural sources around 14% in the last few decades.
Calcium
Calcium is the most abundant mineral in the body, 99% residing in bones and teeth. Involved in nervous, muscular and skeletal systems in the body and their metabolic functions. Helps utilize Vitamin B12, as well as amino acids. Beneficial for individuals with osteoporosis, frequent fractures, muscle contractions, cramping, and lower backache.
Folic Acid (Vitamin B9)
Promotes the formation of red blood cells, helps maintain white blood cells (immune system) and a healthy nervous system. Has the ability to cross the blood brain barrier and have neurological effects. Useful for symptoms of glossitis, red cracked lips, low energy, difficulty sleeping, vascular disease, forgetfulness, confusion and Alzheimer’s in combination with Vitamin B12. Indicated for H. pylori, celiac disease, because of poor absorption in the GI tract. Important in pregnancy, helps neurological development in fetus. Individuals taking oral contraceptives have an increased requirement because of larger volumes of all B vitamins excreted as well as alcoholics.
Vitamin B12
Improves sleep by normalizing circadian rhythm, improves energy and is involved in cell reproduction. Treats symptoms such as restless legs, pernicious anemia, menstrual disorders, diabetic and peripheral neuropathy as well as skin problems. Promotes neurological regeneration/synthesis of myelin sheath, which help brain function by increasing the rate that neurons can fire thus improving memory and learning ability. Useful with alcoholism, detoxification, individuals taking various medications (NSAIDs, OCP, acid suppression therapy), elderly population, individuals with poor digestion vegetarians/vegans, pancreatic insufficiency, parasitic infection, and Zollinger-Ellison syndrome.
Vitamin B6 (Pyridoxine)
Involved in many enzyme systems in the body related to proteins and amino acids. Promotes red blood cell production (like B12 and folic acid) and energy production. Involved in synthesis of amino acid taurine making it useful for depression as it enhances mood and resistance to stress. Helps with premenstrual symptoms as it can decrease the effect of sex hormones. Also useful for diabetes and gestational diabetes, autism, nausea (in pregnancy), improves immune system and can act as a diuretic. It helps relieve joint pain and muscle spasms such as carpal tunnel. Helpful for acne, alcoholism, burning mouth syndrome, anemia, asthma, heart disease, atherosclerosis, stroke, kidney stones and lupus. Elderly are often deficient as well as individuals that consume large amounts of protein.
Vitamin B1 (Thiamine)
Assists with proper functioning of nervous system, muscles and heart. Maintains mucous membranes and promotes growth and development. Deficiencies may result from alcoholism, cirrhosis, overactive thyroid, infection, breastfeeding, prolonged diarrhea and burns. Useful for any inflammation of nerves or nerve pain.
B2 (Riboflavin)
Promotes normal growth and development, maintains nervous system, skin and particularly useful in eye disease. Aids in respiratory, digestive, circulatory systems as it helps maintain healthy mucous membranes. Activates B6 (pyridoxine), as well as other enzyme systems. Useful for cracks and sores at the corner of the mouth, inflammation of the mouth and lips, trembling, and sensitivity to light.
B3 (Niacin)
Maintains nerves, skin and digestive system. Reduces cholesterol and triglycerides and very helpful for individuals with schizophrenia. Treats tinnitus and vertigo, prevents headaches associated with menstrual cycle and treats pellagra, muscle weakness and general fatigue.
B5 (Pathothenic acid)
Promotes normal growth and development, relieves muscle spasms and mental fatigue. Improves energy by aiding in the release of energy from foods by transporting and breaking down fatty acids. Reduces triglyceride and cholesterol levels and increases good cholesterol HDL levels. Stimulates healing, relieves allergies and constipation, supports adrenal gland. Specifically Dexpanthenol: essential in metabolism of lipids, glycose and protein. Necessary to regenerate and develop skin. Improves resistance to infections by detoxification of foreign particles.
Selenium
Improves immune function, has antiviral ability, antioxidant, important in conversion of active thyroid hormones and involved in enzyme pathways.
Zinc
Found in all body tissues and fluid is important in many enzyme reactions. Important in red blood cell production, RNA/DNA synthesis and antioxidant defense system. Useful for taste sensation, cell replication, bone formation, wound healing, carbohydrate metabolism and immune system. Conditions requiring zinc alcoholism, chronic illness, stress, alopecia, trauma or post-surgery, malabsorption, acne, benign prostatic hypertrophy, acute cold.
For more information or to find your perfect cocktail book a consultation or contact Dr. Hagel at [email protected]
