Dr. Carly King, ND
86 Main Street L9H 2R1 Dundas, ON, Canada

Try 5 deep breaths now. https://hbr.org//research-why-breathing-is-so-effective-at

We are pleased to offer another FREE virtual mental health workshop to support kids and their families during this trying time. Tomorrow’s topic is Calming Anx...iety: Tips and Tools to Manage Stress. The goals of this workshop include: * ways to reduce life stress * develop relaxation techniques * have some fun while connecting with peers This workshop is for children ages 8-11 and is run by our very own Child and Youth Care Practitioner: Ben Send an email to [email protected] or [email protected] to sign up! For more information check out: https://www.acorncounselling.org/kids-workshops/ #positive #expressyourself #etherapy #counselling #therapy #selfcare #selflove #mentalhealth #ontario #hamont #mentalhealthawareness #gta #powerfulthoughts #positivethoughts #playtherapy #childanxiety #childtherapy #heretohelp #childempowerment #stopstigma #positiveparenting #positivesayings #youarenotalone #youareenough #families #familylove #mentalillness #school #childhoodunplugged #help

For anyone looking to give back to the Hamilton community this year, Modo Yoga and Momentum Fitness are organizing a fundraiser for new toddler coats for the Kiwanis Boys and Girls Club of Hamilton. A lot of the programming is outdoors this year and there are many little ones in need of warm coats. Tag yourself on one of their ornaments if you would like to commit to supporting this fantastic initiative.

Hamilton is full of the most amazing local shops and makers. I always prefer to purchase local and sustainable options whenever possible. I love knowing that I'm supporting fellow community members and families. Check out "Hamazon" to shop and support local this year: https://hometownhub.ca/local-online-shopping-made-easy/

Check out the FREE Virtual Women's Health Series. I will be speaking on October 13th all about maximizing fertility. Come join us!

Happy Giving Tuesday! If you are looking for a great local charity to support, Food4Kids is a personal favourite. My own kiddos love to "Shop4Kids" and choose grocery items from the online shop to donate to other local kids in need. To learn more, check out: https://www.food4kidshamilton.ca/shop4kids

Today we made these "Grinch crepes" and they were a huge hit with my kiddos. Super easy to make by throwing all ingredients in a blender. Swap almond flour for whole wheat flour to make them gluten-free. https://www.vitamix.com///recipes/spinach-and-flax-crepes

Some great advice from Blueberry Therapy on how to prepare for labour and delivery:

Come join in my FREE virtual talk on optimizing fertility. This is a huge passion of mine and there will be lots of great info to share and time for Q & A.

I highly recommend Lara's prenatal hypnobirthing classes for anyone looking to support an empowered birth experience:

A perfect meal to use up the last of the fresh peaches and tomatoes. Quick skillet dinners are always a win. https://www.halfbakedharvest.com/skillet-moroccan-chicken/

Sunday meal prep. These tasty egg muffins are quick to whip up for the week and freeze well too. Silicone muffins trays are key for these so the don't stick. Add shredded zucchini, diced bell peppers, crumbled feta, fresh dill, salt and pepper to muffin tins; top with whisked eggs to 3/4 full. Bake at 350 for about 30 minutes. Enjoy!

Have leftover smoothie after your morning shake? Pour the rest into popsicle molds and you have a nutritious snack for later on. Kiddos love them and they are also a great nutrition option during pregnancy when nausea may turn you off the texture of a smoothie. These ones contain frozen berries, spinach, coconut milk, collagen, hemp and ground flax. Perfect for a hot day like today!

How cute are these dino immune gummies?? I took our typical anti-viral elderberry syrup recipe and added gelatin plus hot water to forms gummies. Cod liver oil and probiotics with vitamin C and D are in the mix for fall and winter immune health as well. Diet, sleep, exercise and outdoor time are of course key to set the foundation for health throughout each season. Recipe: https://wellnessmama.com/4599/elderberry-gummies/

Some great ideas for healthy lunches whether kiddos are going back to school and staying home:

Cruciferous veggies such as brussels sprouts and arugula contain a phytochemical called indole3-carbinol (I3C), which acts as a powerful antioxidant and supports healthy estrogen metabolism. Daily consumption of cruciferous veggies is associated with cancer risk reduction. Try this yummy salad for happy hormones and cellular health: https://cookieandkate.com/shredded-brussels-sprouts-arugul/

Buddha bowls are a favourite in our house and easy to throw together with whatever is in the fridge. Bowls are also easy to modify based on food preferences and allow picky eaters some choice in what goes into theirs. Protein + fat + fibre are key to a filling, nutrient-dense meal.

New updates today for moms-to-be who plan on delivering at St. Joe's. Great news if you are hoping to have a doula on your birthing team!

Popping up on your feed with a reminder of what I look like behind a mask and a note of gratitude. . We are so grateful for all the support and patience of every client that has come into The Health Centre in the past few weeks. Everyone has been very understanding; wearing their masks, sanitizing their hands, getting their contactless temperature checked. We weren't sure what re-opening the clinic would look like initially but it's been an easy transition. . Everything ha...s been running smoothly and the clinic feels very safe. Phone and video appointments will continue to be available for those who prefer it (new moms I'm looking at you!). We are busier than ever, already booking appointments into the fall (hop on the waitlist if you need in sooner). . THANK YOU for your ongoing support of small business, local community and integrative health care. We appreciate each and every one of you. . @brelikesdogs See more

The past few months have been challenging for many people. The Compassion Project is offerring 2 to 3 pro bono (free) mental health counselling spots for adults or youth 12 and up. If you are interested in learning more please visit: https://www.thecompassionproject.ca/new-program-access

Great news: we are officially allowed to see patients in office again! Masks and hand sani are mandatory for practitioners and patients. Social distancing measures are in place and appointments are being spaced out. Hygeine is always essential to us at the clinic but additional measures are now in place. Our lovely front desk staff are hanging out behind plexiglass. We are using touchless payment and receipts wherever possible. We have been trained in Infection Prevention & Control and are following all government regulations. We miss everyone and are so excited to be back in office but we want to ensure that we are doing everything we can to keep you safe. Give the clinic a call or send us a mesaage if you would like to be on the waitlist to get an appointment. Phone and virtual appointments will continue to be available.

Good news for avocado lovers! Eating one avocado a day may have beneficial effects on the heart, according to a randomized, controlled study in the Journal of Nutrition. http://ow.ly/2lXD50zHxGN

Yale is offering their most popular class on how to be happier in every day life online for FREE. I'm a few weeks in and enjoying it so far. The lessons are broken into short segments and can be done at your own pace. Wellness is about a lot more than just the absence of disease. Join in the course to learn practical strategies for elevating your wellbeing. https://www.businessinsider.com/coursera-yale-science-of-we

Need some dinner inspiration? This lemon rosemary dijon chicken is simple and delicious. And the best part is that everything is baked on one sheet pan for easy clean up! https://www.halfbakedharvest.com/sheet-pan-lemon-rosemary/

For new mamas struggling with postpartum mood: McMaster University is offering free online treatment workshops for women who have been feeling depressed, down, or anxious after the birth of a baby. These workshops are based on Cognitive Behavioural therapy (CBT) and are being offered as part of a research study. Women will be eligible to participate if they are living in Canada, over the age of 18, and have a baby under 12 months.

Want to try growing your own sprouts at home? This is the easiest technique and takes only a few days until they are ready to eat. It's also a fun way for kids to learn about how seeds grow! Here's how: 1. Add 1-2 tbsp of sprouting seeds (I use @mummssproutingseeds) to mason jar. Add water and soak for 8 hrs. 2. Cover jar with cheesecloth/nut milk bag/coffee filter (whatever you have on hand). Drain and rinse. Tilt upside down over sink at a 45 angle.... 3. Rinse seeds 1-2 times daily for 5-7 days, tilting covered jar upside down to drain each time. 4. Once sprouts have grown to desired length (about 1- 1.5 inches), rinse to separate from seed shells. Place sprouts on top of a paper towel in an airtight container in fridge. They will keep up to a week. Enjoy on salads, avocado toast and buddha bowls. These are broccoli sprouts, which are my absolute favourite for all of their nutritional benefits. They contain high levels of sulforaphane (10X the amount of broccoli!), which signals our DNA to activate hundreds of antioxidant and detoxification genes. Research has shown that sulforaphane improves elimination of toxins from air pollution, reduces cellular damage from pesticide exposure and significantly decreases cancer risk. Don't forget to tag me if you try sprouting! I'd love to see how it goes and how you add them to recipes. See more

NUTRITION for breastfeeding moms: Did you know that breastfeeding can burn the same amount of calories as walking up to seven miles in a day? This means that nursing moms may need an extra 500 calories a day (more than in pregnancy!). Anyone else notice that they were ALWAYS starving when nursing little ones? To support mom's energy, mood and postpartum recovery, while promoting adequate milk supply, nutritional support is key. Here are some key points: Eat regular mea...ls throughout the day with protein, fats and carbohydrates; restricting calories or dieting postpartum may decrease milk supply. Hydrate well. Aim for 2L of water daily. Breastfeeding moms often notice increased thirst. Fatigue & decreased milk supply are common with dehydration. Add protein to each meal for satiety, healing, mood & energy; meat, fish, lentils, beans, eggs, nuts, seeds, hemp are good options. Healthy fats provide essential omega 3s for baby's brain development & mom's mental health; find them in fish, fish oil, walnuts, flax, avocado. Replenish iron stores with the protein-rich foods above, dried fruit & leafy green veggies. Add calcium-rich yogourt, legumes & leafy greens to support bone health. There are no major food restrictions when it comes to breastfeeding in general but here are a few considerations: Alcohol: a small amount does pass into breast milk but the larger concern is safety of caring for an infant after excessive alcoho intake; there is no need to "pump and dump" after a glass of wine Caffeine: 2-3 cups of coffee is generally considered safe, however consider eliminating if you think your baby's sleep may be affected Cow's milk: 26% of children are allergic to cow's milk protein from their mother's diet & may develop rashes, eczema, diarrhea, bloody stools, vomiting, colic Other tips: Keep water and snacks near any nursing areas in the house; try to drink a full glass of water after every feed Continue to take a quality prenatal to fill in any nutritional gaps If family & friends ask how they can help, ask them to make a freezer-friendly meal to keep you fueled; this is one of the most appreciated gifts for a new mom! See more

Wise words from local doula Lara Stewart-Panko for all the mamas-to-be that will be birthing during this challenging time.

This is a great (2 minute) article from psychologist Dr. Gordon Neufeld about caring for children during alarming times. He brings up some really wonderful points about being gentle with ourselves and our children right now. I also recommend his book co-written with Dr. Gabor Mate, "Hold on to Your Kids" for more practical parenting tools. https://neufeldinstitute.org/taking-care-of-children-in-a/

CanPrev is offering a FREE care package of foundational supplements (vitamin D, magnesium, zinc & probiotics) to all frontline workers - health care providers and emergency services. Share with your family and friends who are working hard to keep us all safe. https://canprev.ca/carekit

SLEEP is the foundation of health. This is when our cells regenerate and our tissues repair. Our bodies rest and our brains recalibrate. Mood, appetite & libido are all affected by sleep. Just one bad night's sleep can increase our level of cortisol (stress hormone) the next day. And that stress can make for a worse sleep the next night. It's a viscious cycle. So how can we improve sleep and get that rest we all need right now? 1. Try to go to bed and wake up around the sa...me time every day. Regular sleep routines reinforce our circadian rhythm. Bonus points if you can get 15-30 minutes of early morning sunlight exposure. 2. Wind down a few hours before bed. Save vigorous exercise for earlier in the day. Try calming activities such as gentle yoga, reading, journaling or meditation. 3. Turn screens off at least an hour before bed. If you absolutely must look at a screen, turn on a blue light filter or use blue light blocking glasses. Blue light tricks our brain into thinking it's day time and suppresses our sleep hormone melatonin. 4. Keep your bedroom cold and dark. No electronics and blackout curtains if necessary for optimal melatonin release. Keep the thermostat at 18-19C for best sleep. 5. Avoid caffeine for 12 hours before bed time. Yup, that's how long it can stay in your system. 6. Avoid alcohol in the evening. It may help to fall asleep initially but it definitely doesn't help achieve a restful sleep. 7. Ensure adequate protein & healthy fats with each meal throughout the day. Avoid snacking on refined carbohydrates & sugar at night and try a few handfuls or nuts or pumpkin seeds instead. If blood sugar isn't steady overnight, a drop can spike cortisol and cause early morning wakes. Many of these tips apply to little ones as well. Sleep routines are important for all. Sweet dreams, everyone! See more