Welcome back to Active Life Health Clinic's September newsletter.
I've been out of school now for a long time, September always brings
with it a feeling of anticipation and newness. One patient commented
to me that September is really a better time of year for resolutions
than the new year, so on that note, let's consider healthy lunches.
In "A Better Lunch", I discuss what healthy and easy choices you
could make whether you are eating out or packing a lunch.
who are worried about the return of kids to school bringing about an
increased spread of viruses and bacteria--and the dreaded H1N1, AKA
Swine flu--I have some solutions and things to consider.
of the month is an apple crumble made with flax seeds.
I'm giving away 4 bags of shelled
flax seeds. No need to grind these seeds to get their
essential fatty acid oils (omega 3s). Plus, the added benefit of a
good source of fibre. And, you don't need to refrigerate them
either. Throw them on your oatmeal, cereal, rice, pasta, steamed
veggies, etc. I'm offering 2 ways
to enter to win.
If you are on Facebook, search "Active Life Health Clinic", become a
fan, and respond to my first posting that you would like to win. If
you are already a fan, just do the last step and post a note that
you would like to be entered to win.
2. Make a
comment (any thought you might have about that article) on any of
the articles on my blog Living Healthy Naturally at
I'd also like to welcome
Mandy Cohen to our health team at Active Life Health Clinic. Mandy
is a reiki and therapeutic touch practitioner and you can read more
about her at
In the News:
HST will increase your cost by 7% to complementary/alternative
health treatments that you currently pay the 5% GST on. I feel
strongly that people who are committed to their own health and
wellness should not even have to pay the GST, but to increase it
another 7% with the July 2010 implementation of the HST, is
preposterous. To read more about my thoughts on the HST, my letter
to the government, and their response, check out my blog at
Want more free health
information? I write for this website and they have a great ensemble
of health practitioners who add valuable information on various
natural health topics.
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Helping you help yourself!
To work in partnership with you to bring you to
your optimal health.
Ongoing health, not just temporary relief.
This is active health.
A Better Lunch
write this as I ponder what to make for lunch for myself. Sick of sandwiches?
Particularly those of the luncheon meat variety? Well, here are some simple (I'm
a lazy cook), easy (quick to take or pick up), and yummy (you be the judge)
The key is planning and making ahead. You're less
likely to go for fast food junk if you have food with you or a healthy place to
stop for lunch.
simple grocery list:
Whole grain pita bread or wraps
Green leafy veggies, e.g. Romaine lettuce, mixed
Free range eggs
EFAplex oil, Udo’s oil, or flax oil
Bragg’s amino acid, soy sauce, or tamari sauce
Apples, pears, oranges
Canned wild salmon, tuna, sardines, herring, or
Carrots, celery, radishes, beans, snowpeas, mushrooms,
cucumber, edamame beans etc.
Whole almonds, walnuts, sunflower seeds, pumpkin seeds
Nut butter of your choice
Sprouted grain bread
Brown, basmati, or wild rice
Organic turkey, chicken breasts
Healthy cans soup
Apple cider vinegar, red wine vinegar, balsamic vinegar
Some simple lunch recipes:
Chop up 1 or 2 boiled eggs and mix in
1 Tbsp EFAplex oil or other essential fatty acid oil and 1 tsp Bragg’s aminos
(or tamari sauce or soy sauce). Lightly sauté your choice type of muscrooms,
slice, and add to egg mix. Toss on top of rice, or into a pita bread or wrap.
Mixed Salad Plus
1-2 cups shredded mixed greens, 3 oz
white tuna, canned wild salmon, or chopped up sardines (or marinated tofu, or
chopped boiled egg), ¼ cup each broccoli flowerets, radish, snowpeas, and ½
chopped apple or pear.
EFA Plex vinaigrette with walnuts:
In a bowl, pour the red wine vinegar,
stir in the canola oil. Add the EFAplex and the walnuts. Season to your liking.
Pour on salad of your choice.
I’m a big fan of easy cooking. Can
you get any easier than buying pre-made canned or boxed soups? I think not. I
like Wolfgang Puck’s and Amy’s brands of soups and find that the ones with
lentils or other beans to be pretty filling. Have it with a piece of sprouted
grain bread with a bit of organic virgin coconut oil or hummus.
Some healthy fast food options:
I would rather chew the grass beside
the sidewalk than pay for and eat a McDonald’s salad. And, Subway is a last
option of desperation for me (Why do all Subways smell the same, but not like
baking bread as they claim? And why do all the subs basically taste the same?).
So, what can you eat?
Wrap Zone veggies have more flavour
than most fast food places.
Sushi is a popular option. It’s
better than most fast food options, but don’t just stick to the white rice
sushi. Get a miso soup, some edamame beans, some spinach gomae, and/or some
A soup restaurant like Soup Etc.
A local restaurant that makes
stirfries, chilies, protein shakes, and other quick and healthy meals.
Use your slow cooker. If you don’t have one, they
are inexpensive and handy.
Freeze individual portions in glass
containers for later use. As I’m not fond of microwaves, I recommend
heating your portion on the stove while you get ready for work and then placing
it in a thermos to take with you.
Leftovers sometimes taste better the next day at
Still stuck? Ask me. Despite the fact that I'm not much of a cook, I
do LOVE yummy nutritious food and am happy to help you help
firstname.lastname@example.org with your food questions or to offer
suggestions that I can add in my next newsletter or on my blog.
Every year when kids head back to
school and when the weather starts to shift into fall and winter, thoughts turn
to what to do to avoid getting sick. This year those thoughts are compounded by
reports of H1N1 (Swine Flu) and even the West Nile Virus. But, fear not, there
are things you can do aside from the flu shot.
You’ve heard it before. You’ll hear
it again. Wash your hands. Sing “Happy
Birthday” (in your head is just fine!) while you lather up and
you’ll know you’ve washed well.
If you can’t get to a sink,
carry wipes or hand sanitizer gel. I
like EO’s lavender sanitizer gel, but it also comes scent-free or
lemon-scented. Using organic ethanol, essential oils, and organic jojoba oil,
it is neither sticky, nor drying.
Wipe down often-touched surfaces
with sanitizer wipes or make your own blend. Fill a small glass spray bottle
with water, tea tree essential oil drops, and lavender essential oil drops.
Spray solution on a microfiber cloth to wipe
surfaces, including phones, doorknobs, water coolers, faucets, etc.
Cough and sneeze
into your sleeve or a tissue, not
Boost your immune system with
Emergen-C sachets are handy as they supply 1000mg in an effervescent
powder that you mix in water. Keep your favourite immune system booster handy.
My preferred include
FluStop throat spray, oregano oil,
Thymucin, and Sterol 117.
Manuka honey can also kill bacteria and viruses. And, it’s so yummy too!
Get enough sleep. Your immune system needs rest.
Stress can work against your immune
system, so when stressed, stop for a moment and
breathe slowly and deeply.
Take care of your whole body.
Remember that your immune system is not independent of every other system in
your body. If you have health issues, take care of them.
Traditional Chinese Medicine can help bring you
to a healthier balance using acupuncture, Chinese herbs, and TCM
As soon as you start to feel a cold
or flu coming on, take care of it. Follow all of the above with more
If you are concerned about avoiding
not just the H1N1 virus, but also severe, lasting, or multiple colds and flus
this year (occasional mild colds and flu are normal and practice for your immune
system), contact us to learn how you can improve your immune system. Even if you
are sick, it's not too late.
email@example.com or 604-783-2846.
Apple Crisp with Flax and Stevia
cups local apples, sliced (I've noticed that there are a lot of New
Zealand and U.S. apples available, but prefer to buy local, especially
as these are seasonal)
- 1/2 cup oats or granola cereal (I used oats, but think that the
granola crunch would be nice)
- 1/4 cup shelled (husked) flax seeds
- 1 tsp cinnamon
- 1 Tbsp organic virgin coconut oil or butter
- 2 tsp stevia (divided use)
- 2 Tbsp lemon juice
- Preheat oven to 350F degrees.
- Place sliced apples in casserole dish and mix with stevia and
- In a separate bowl mix oats or granola, stevia, cinnamon, and
- Cut coconut oil or butter into mixture until mixture is crumbly.
- Add mixture to apples.
- Bake for 30-40 minutes or until apples are tender.
Active Life Health Clinic
Dr. Melissa Carr, B.Sc., Dr.TCM, R.Ac.
Doctor of Traditional Chinese Medicine
Regent Medical Building
#410-2184 West Broadway
Vancouver, B.C., V6K 2E1
In appreciation of each of your referrals, Dr. Melissa Carr will offer you 10% off of
your health product purchase, so don't forget to tell your friends,
family, colleagues, and acquaintances to give us your name when they
book an appointment.