Did you know that your body weight is approximately 60 percent water? If you’re like me, you’ll know that it’s important to stay hydrated throughout the day. By keeping our water levels normal, our body is better able to regulate temperature, protect and lubricate our joints, and keep the tissues in our body moist. Each day our body is working hard to keep everything working as it should, whilst it does this, it loses water through breathing, sweating, even digestion. To keep our bodies in peak condition, it is essential to drink lots of water and re hydrate the body. This can be done by drinking water and eating foods that have a high water content.
Here are our favourite ways to stay hydrated:
1. Infused Water
Mint, & Melon Refresher
For this recipe, all you need is:
1 thinly sliced lime
1 cup of diced honeydew melon
1 minced mint sprig
1/2 sliced cucumber
Place the ingredients in a pitcher with water and pour over ice to serve.
2. Fruit Slushies
For this recipe, all you need is:
1/16 cup of lemon juice
1/2 cup of chopped strawberries
1/4 cup of raspberries
1/2 cup of watermelon
Place the ingredients in a blender with ice, serve in a chilled glass.
3. Steamed Vegetables
This one’s great to add as a side plate to any meal!
Simply, pick out your favourite veggies and place them in your steamer with the pot filled to the 2-inch mark with water.
You can add a seasoning of your choice to the veggies once they are cooked to your liking.
*Our favourites are potatoes, carrots, broccoli, and cauliflower with a couple slices of lemon or lime for flavour.
4. Broth-based Soups
Butternut Squash and Lemon Chicken
For this recipe, you will need:
5 cups of water
1/4 onion diced
4 tbspns of lemon juice
1 knor cube
3 slices of ginger
1 1/2 cups of boneless chicken
1 cup of steamed butternut squash
2 stems of fresh cilantro
Bring the water, lemon juice, knor cube, ginger, and onion to a boil.
Place boneless chicken and butternut squash in boiling water.
North Shore Wellness Centre has some tips for this years cold season.
Here in Vancouver, it feels as if it is always raining and with the rain, most of us are caught with the flu. To stay at the top of your game this flu season, follow our wellness and prevention tips:
Avoid people that are sick… and remember to wash your hands if you do encounter a not-so-well friend.
Stay home when you are sick… it’s important to get lots of rest to allow your body time to heal itself.
Take care of your body… in addition to getting lots of rest, eating and exercising will help your body stay happy and healthy.
Wash your hands frequently… and avoid touching your eyes, mouth, and nose.
Consume more Vitamin C… Vitamin C has been shown in clinical trials to reduce the intensity and duration of the common cold. Did you know you can get vitamin C from potatoes, broccoli, and lemons, in addition to oranges!
Drink lots of water… Dehydration inhibits the immune system.
Eat garlic…Fresh garlic has powerful anti-viral and antibiotic properties to kick start your immune system.
Avoid sugary foods… in addition to processing artificial sugars, your body’s immunol function can be decreased for up to 5 hours.
Have a glass of wine… Studies show that those who drink one glass of red wine a day have a decreased risk of getting the flu by 20%
Take a break… Those who work in high stress environments get sick more often than people that take time to relax
Maintain Wellness… If you’re finding that each time you feel healthy and well, it only lasts briefly, it may be because you’re not maintaining your wellness. We recommend patients book in at least once a month, for maintenance appointments here at the North Shore Wellness Centre. This will maximize your health potential and keep you feeling your best. A healthy lifestyle starts with you!
Please welcome Sarah Wilson to the NSWC team! As of October the 12th, Sarah will be working with our family of practitioners to help bring the best care for our patients. As we know, sometimes our coping strategies are not supportive of our lifestyles and relationships. Counselling provides a healthy opportunity for self discovery and gives a safe space to explore habitual choices that we make and how they may negatively or positively affect our lives.
In her practice, Sarah uses a holistic and integrative approach, as well a she holds the belief that everyone has the capability for wellness. She believes that the body holds immense wisdom and that there is a complex interplay of biopsychsocial factors influencing distress and well-being. Sarah trusts that health and wellness are not passive activities but rather extremely involved, and that what you are thinking is what you inevitably gravitate towards and become. Sarah aims to help her patients feel better by approaching issues with curiosity and openness.
Having obtained her Master’s Degree in Counselling from City University of Seattle, Sarah is a Registered Clinical Counselor with the British Columbia Association of Clinical Counselors (BCACC). She completed her undergraduate at the University of British Columbia in Anthropology, where she focused on Eastern philosophies and perspectives.
In addition to being a RCC, Sarah is also a 500 hour yoga teacher and has received certification as a Trauma Informed Yoga Practitioner. This aids her in using the body as a resource in therapeutic treatment of individuals exposed to trauma.
Sarah’s training and experience has allowed her to work successfully with individuals or families in need of support with:
Sexuality and sexual orientation
Substance use issues
Her personal experience with trauma has inspired her to explore many aspects of psychology, health and resilience. As a mother, daughter, wife and friend; Sarah knows the importance of relationships and self-care.
At the NSWC, we aim to give our patients as many options as possible for holistic and integrative health care. This past month, our team of practitioners has grown into an even bigger family, with the addition of Dr. Sarah Wulkan.
With over fifteen years of personal and professional experience in the health and fitness industry, Dr. Wulkan has helped individuals optimize their physical performance and body composition. By using the many techniques and treatments available to the Naturopathic profession, she is able to determine an effective treatment plan to reach your goals. These methods may include hormone testing, food sensitivity testing, and cortisol testing. Dr. Wulkan has also gained expertise in treating injury rehabilitation for chronic pain mangement, using tools such as acupuncture, massage, and chiropractic adjustments. Dr. Wulkan ‘s philosophy as a Naturopathic doctor is to examine all possible contributing factors to a condition, rather than simply a “one size fits all” approach.
After studying with the College of Naturopathic Physicians of British Columbia, Dr. Wulkan joined the Canadian Association of Naturopathic Doctors as well as the British Columbia Naturopathic Association.
As a proud mother of two young children, Dr. Wulkan understands the joys and challenges of balancing family, lifestyle and personal health. She aims to provide both individual and realistic health care for busy women to reach their personal health care goals. She is passionate about children and values the gentle, yet thorough approach of naturopathic medicine when treating your little ones.
Her special interests include:
Anti-aging and preventative care
Hormone balancing (menopause and perimenopause)
Adrenal fatigue (anxiety, depression, stress and chronic fatigue)
Women’s health (PMS, fertility, pre/postnatal care, breastfeeding support)
Outside of her professional life, Dr. Wulkan enjoys to spend her time with her family, especially near the ocean or in the mountains. She adores running, hiking and surfing and hopes to excite her patients about getting active, healthy and having fun!
Come Vacay with the NSWC Team – Andrew Lin (Acupuncturist)
For the past two weeks, our Acupuncturist, Andrew Lin, has been vacationing in Thailand! Whilst in Thailand, he was able to absorb the culture and visit popular attractions. Here’s a brief breakdown of what Andrew did:
To begin, Andrew visited Monkey Temple. Here he was able to feed monkeys and watch them play [Figure 1].
Did you know: There are currently 264 known monkey species.
Following this, Andrew was able to free his inner-Vancouverite by kayaking through caves in Amphoe Mueang Krabi. On this tour, Andrew was able to see all the different coastal ecosystems and canyons. In Thailand, the caves are a popular tourist destination for their beautiful limestone and exotic bats. Here you can see the tour group that Andrew was with, kayaking along the coast of the Mueang Krabi District [Figure 2].
Next up, Andrew went to Chiang Mai, where he was able relax for the day at theElephant Jungle Sanctuary. This sanctuary is a great place for tourists to visit the elephants as it is both ethical and sustainable. During the day, Andrew was able to play with the elephants in the water as well as wash them in mud [Figure 3].
Did you know: Mud can act as a natural sun protectant for animals like elephants or hippos.
After his day relaxing with the elephants, Andrew was able to experience some of the nightlife in Chiang Mai. In the evening, Andrew went to go see the Muay Thai fight night, where he won 5 out of 7 bets with the bartender as to whom would win each fight [Figure 4]!
The next day, Andrew was able to attend a cooking class to make authentic Thai food. Here you can see the different dishes he made [Figure 5].
As part of his trip, Andrew made an effort to visit the “Gateway to Heaven” White Temple in Chiang Rai, otherwise known as the Wat Rong Khun. Owned by the Thai visual artist Chalermchai Kositpipat, the White Temple was built as an art exhibition for the people of Chiang Rai and it’s visitors. It is stylized as a Buddhist Temple and features The bridge of “the cycle of rebirth”, the Gate of Heaven, the Ubosot, and the Golden Building [Figure 6].
Being the main building, the Ubosot is a large white structure with fragments of mirrored glass in the walls. This building takes on many design traits of classic Thai structure, including the three tiered roof and the serpent deities whom are legended to protect the Buddhist Temples. The Ubosot is meant to convey an overall message of the wickedness in people, because of this, despite the “pure” exterior, the inside of the Ubosot features fiery colours and the grand emerald Buddha, dressed in golden robes sitting on a throne in the central hall. To reach the Ubosot, people may pass over the bridge of the “cycle of rebirth,” which emits that to obtain happiness, a person must resist the temptations of greed and desire. These visions of greed and desire are represented in the Gate to Heaven exhibit. which is guarded by two creatures; one of death and the other of Rahu, who decides the fate of the dead. Finally, the Golden Building is the temple’s washroom area. However, it is much more than this, It symbolizes the body and people.
In Chiang Rai, Andrew was also able to visit the Long Neck Tribe. These women sometimes can have up to 25 of the heavy brass rings around their neck, this results in the shoulders and rib cages of the women being compressed down [Figure 7].
Andrews final stop took him to the Golden Triangle. Known for it’s production and distribution of opium on the ghost island, the Golden Triangle is a popular tourist destination. Andrew was able to take a guided boat tour through the rivers of Thailand, Myanmar, and Laos [Figure 8].
The NSWC team is so glad summer has finally arrived in our wonderful city known as “Raincouver”, but the sunny weather does not excuse laziness! Most of us are very familiar with forgetting our health goals over the summer months, however, this year, plan to stay in your best state of wellness with us. Here are some of our best summer tips to keep you feeling 10/10.
1. Protect Your Skin
It’s a struggle we all have, but it’s important to remember to apply sunscreen before leaving the house. Even when its cloudy, the UV rays from the sun are extremely harmful to our skin. Skin cancer is the most popular and dangerous of all the cancers. One out of every three cancers is a form of skin caner, and almost 90% of these skin cancer’s is caused by the UV rays from the sun.
We recommend at least SPF 30! (TIP: Try finding a daily moisturizer that works for you with SPF!)
2. Stay Hydrated
A healthy person needs 30-50 ounces of fluid each day! This remains especially true throughout the summer heat. Drinking lots of water has plenty of benefits for your body:
Better blood circulation – By drinking water, your body is able to pump blood to your heart more easily and therefore allows easier muscle movement.
Clear complexion – Water often aids in flushing any toxins out of your body, which reduces soreness.
Keeping cool – Due to the benefits of water, your body won’t be working so hard, therefore, you will stay cooler than if your body is trying to make up for the lack of certain health benefits.
Preventing Dry Mouth – Drinking lots of water, works to banish dry mouth which may be causing bad breath and even promoting cavities.
It is also good to keep in mind that caffeine and alcohol dehydrate your body. When drinking coffee, tea, or any alcoholic beverage, it is smart to match each cup of the dehydrating drink to a glass of water.
(TIP: If you don’t like plain water, try alternatives like coconut water or protein shakes to keep your hydration levels up!)
3. Meal Prep
Summer can be a busy time for most people. It is important to maintain your diet and keep nutrition levels at a high. The best way to do this, is through meal prep, which is picking a few days a week to prepare food for the upcoming days throughout the week. This will help you avoid those last minute lunch trips to a fast food restaurant.
Holistic nutritionist Lauren Paton can help you with this! Her website has great recipes, as well as she offers a great selection of services to help you with your health goals.
4. Maintain Wellness
If you’re finding that each time you feel healthy and well, it only lasts briefly, it may be because you’re not maintaining your wellness. We recommend patients book in at least once a month, for maintenance appointments here at the North Shore Wellness Centre. This will maximize your health potential and keep you feeling your best. A healthy lifestyle starts with you!
From June 10th to June 17th, one of our Registered Massage Therapists, Danielle Tabo visited Sedona, Arizona. Whilst she was there, Dani explored the hot desert terrain, here are a few of the hikes she went on…
Here you can see Dani on Bell Rock, which has an elevation of 4 919 ft at it’s summit. A popular hike in Sedona… Bell Rock is located in the Central-North of Sedona and is made up of sedimentary rock [Figure 1]. At Bell Rock, Dani was able to find a Geocache journal tucked into one of the crevasses [Figure 2]. This hike is extremely popular amongst tourists for its vortexes. At Bell Rock, the vortex is of male origin; the male vortexes are known for their power to create a will for healthy boundaries in people. This is excellent for bodily healing, reduced stress, and overall energy.
Dani was also lucky enough to hike the Brins Mesa Trail which reaches an elevation of 600 ft and is roughly 2.5 km in length [Figure 3].
On her trip, Dani was also able to take advantage of Sedona’s Jeep Tours! Recognized for it’s presence of vortices, the Jeep Tour took Dani to explore the sacred earth and medicine ground in the old earth of Sedona, Arizona [Figure 4].
On her tour, Dani visited Devil’s Bridge, which is the largest natural stone arch in Sedona. It is about 1.3 km long at an elevation of 350 ft. [Figure 5] This hike is equivalent to our very own Grouse Grind in North Vancouver!