With only a few days of spring remaining - why not try this delicious salad recipe?
Preparation time: 25 minutes
1 head of leaf lettuce
4 tomatoes, quartered
½ cucumber, sliced
1/3 each of sweet yellow, orange, and red-pepper, cut into strips
3 hard-boiled eggs, peeled and quartered
2 celery stalks, diced
2 green onion, chopped
1 potato, cooked, peeled, and cubed
1 cup sliced mushrooms
1 cup cubed cheddar cheese (optional)
½ cup olive oil
¼ cup fresh lemon juice
1 clove garlic, crushed
2 tsp Dijon mustard
½ tsp salt (optional)
¼ tsp coarsely ground pepper and granulated sugar (optional)
On a platter, place lettuce. Arrange tomatoes, cucumber, pepper, eggs, celery, green onion, potato, mushroom, and cheese, on lettuce. Cover and refrigerate until serving. In a small bowl, whisk together oil, lemon juice, garlic, mustard, salt, pepper, and sugar; drizzle over salad just before serving.
Good morning everyone! I hope your week has taken off on the right foot and is gearing toward a great finish! I would like to share links to a few of my recent publications with you. I have written a few articles for Naturopathic Currents, and a few of them have been published on the website! Some of the topics I have written about include: autism, tinnitus; pre-eclampsia; fibrocystic breasts; as well as information on vitamin B3 (niacin). My most recent article is now available by clicking the following link: http://www.naturopathiccurrents.com/articles/niacin.
These articles provide the public with insight regarding conditions treated by Naturopathic Doctors and list alternative methods and modalities that Naturopathic Doctors use in practice. Should you have any questions about Naturopathic Medicine and the services offered at my clinic, feel free to contact the Hampton Wellness Centre in Ottawa Westboro at 613-761-1600 and book your 15-minute consultation today! Have a healthy day!
While aging is a normal part of life, the rate at which aging occurs is influenced by a multitude of factors. Many theories exist about the aging process; I will cover one that we have some control over as a society:
Aging is influenced by the rate at which oxidative stress occurs in the body. Oxidative stress occurs as a result of free radical formation within the cells of the body – these can either be ingested or produced by the body itself. Free radicals are often formed in foods during the various stages of processing, storage, and cooking. The body contains enzymes that neutralize free radicals, however, as we age the efficiency of these enzymes diminishes, and more and more free radicals are allowed to escape and cause damage to cells within the body. The damaging effects of free radicals can be offset by the intake of antioxidants. Antioxidants act as reducing agents which limit the extent of oxidative damage. There are many sources of antioxidants – most can be obtained from the diet and others are available in supplement form. Berries are one of the most common sources of antioxidants.
Meanwhile, certain lifestyle and dietary choices can impact the rate at which aging occurs. Individuals who are exposed to radiation, environmental pollutants, cigarette smoke, and environmental stressors are more likely to age quicker. In addition, a diet lacking in minerals & nutrients and a lack of sleep will negatively impact youthfulness. The body absorbs nutrients from foods we consume in order to correct for any deficiencies and to heal itself. Sleep is important; when we sleep our bodies repair themselves as much less energy is needed for daily metabolic processes.
At the Hampton Wellness Centre, I offer a service called Facial Rejuvenation (cosmetic) acupuncture. This procedure helps to fight off the physical signs of aging by improving circulation and blood flow to the facial area, which in turn promotes healing and tissue repair. The benefits of cosmetic acupuncture are many, and include: increasing collagen production to fight off wrinkles, brightening the eyes, eliminating puffiness, improving color and muscle tone, moisturizing the skin, reducing stress in the face, as well as lifting eyebrows and sagging jowls. If you may be interested in such a procedure, I offer 15-MINUTE COMPLIMENTARY SESSIONS to answer any questions you may have and to screen for contraindications. Alternatively, you may book your first session today! Call 613-761-1600 or email email@example.com to schedule an appointment with Dr. Ashley Kowalski, ND.
Do you have a hard time falling asleep at night? Do you wake up feeling tired?
I will share some simple strategies that can help you fall and stay asleep at night:
1) Avoid Eating - Try to refrain from eating before bed time. Give your body at least 3 hours to digest a big meal before you hit the sack. Eating before bed can give you heartburn, indigestion, and leave you feeling bloated with digestive upsets. Meanwhile, if your stomach is grumbling, this is a sign that you should probably have a snack before bed. If you must snack, try to make it a healthy one - grab an apple, or some fresh vegetables to tie you over until the morning hours.
2) Avoid Stimulating Activities - Stimulating activities include watching TV, playing around on your cell phone, and bright lights. Dim lighting can help set the mood for a good night's sleep. Read a book before bed or journal to help get things off your mind and relax!
3) Avoid Caffeine - Be wary of consuming caffeine after 2pm in the afternoon. Caffeine is a stimulant and it takes about 8 hours for it to clear from the system.
4) Exercise - This is one thing you do not have to avoid! :) Try to get about 20 minutes of moderate exercise each day, while avoiding vigorous exercise in the evenings.
5) Sleep Routine - The human body loves routine! Try to stick to a set sleep schedule - this will train your body to go to bed at the same time each night and wake up at the same time each morning. Going to bed before midnight each night is ideal.
If you are looking for additional ways to improve your sleep, you can book a FREE 15-minute consult or an appointment with me by calling 613-761-1600 or visiting the Hampton Wellness Centre website. If you have any questions, feel free to contact me: firstname.lastname@example.org
Ashley Kowalski is a licensed Naturopathic Doctor in Embrun, Cornwall, and Ottawa. She is currently accepting new patients.