EBL Naturopathic Clinic
2389 Major Mackenzie Drive, Unit 301 L6A 3Z2 Maple, ON, Canada

Happy World Health Day! #eblclinic #naturopathicclinic #vaughan #health #worldhealthday #mentalhealth #wellness #healthylifestyle

Our outer chaos will often match our inner chaos. While we are focusing on decluttering, it is important that we look at ways we can declutter our minds, for more peaceful and calm days. 1. Start your day with a 3-5 minutes meditation: meditation can help with focus, reduce mental chatter, and prime you to take your day on with more clarity. 2. Creating a To-Do list: we are often inundated with thoughts of things we have to get done, and when running around in our heads, th...ey can all seem like top priority. Creating a to-do list and assigning importance to these tasks can help us prioritize better. 3. Goal Setting: one of the most impactful ways to get rid of chaos is to set clear goals for our days, both short term and long term. . . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #meditation #namaste #happiness #health #todolist #planner

Happy Easter! We hope everyone has an Easter full of love, happiness and laughter. #happyeaster #easterbunny #spring #love #family #food #eastereggs #bunny

As we creep into April, there will be a lot of time on those rainy days to really prepare yourself for the coming summer. A big way you can do this is by starting to declutter. A clean and neat environment is really good for your well being. It gets you moving and puts you in a happy state of mind overall. A suggestion we have for you to start your decluttering process is that each month, deep clean or completely redecorate one room in your house. Change it up a bit! . .... . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #decluttering #organized #simplicity #home #keepitsimple

Do you need an idea for a healthy and yummy Easter treat? That's what we are here for! Make sure to give these delicious Carrot Cake Breakfast Bars a try. Ingredients: 1 1/2 cup Almond Flour 1 tsp Cinnamon... 1/2 tsp Nutmeg 1/4 tsp Sea Salt 1/2 tsp Baking Soda 3 Eggs 1/4 cup Maple Syrup 2 tbsps Melted Coconut Oil 1 tsp Vanilla Extract 1 1/2 cup Grated Carrot 1/2 cup Chopped Walnuts 1/4 Naval Orange (Zested) Preparation: Preheat oven to 350 Line a baking sheet with parchment paper In a bowl, add the almond flour, cinnamon, nutmeg, sea salt and baking soda In a separate bowl add eggs, maple syrup, coconut oil and vanilla extract. Whisk and then add the grated carrots, chopped walnuts and orange zest Add wet ingredients to the dry ingredients and stir to combine Pour in prepared baking pan and bake for 25 to 27 minutes Remove from oven and let cool before slicing bars Enjoy! . . . www.eblclinc.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #happyeaster #foodie #eatclean #nutrition #healthyfood

When it comes to eating, how many of you would say that you consume your food mindfully without any distractions? Often times, taking a moment to be self aware and appreciative of our food while eating is overlooked due to our busy home/work schedules, however, this technique is extremely beneficial for our health. It helps with digestion, reducing stress, minimizes binge eating and cravings, and teaches us how to understand our hunger cues. Here are 4 ways that we can pract...ice mindful eating 1. Distinguish between hunger and boredom 2. Take smaller bites and chew food thoroughly 3. Eat without distractions - limit screen and phone time 4. Stop eating when you are full . . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #mindfulness #wellness #health #wellbeing #healthyliving

Irritable Bowel Syndrome (IBS) has historically been seen as a diagnosis of exclusion, however, that is changing. Some of the causes of IBS include alterations in the gut flora (bacteria), GI hypersensitivity, inflammation, infections, food allergies/sensitivities, and changes in the gut motility. Classic symptoms of IBS include frequent abdominal pains, bloating, gas, and frequently changing constipation and/or diarrhea. Unfortunately, these have a major impact on people’s q...uality of life. One of the areas we focus on is the Gut microbiome, or the balance of our bacteria (and of course all the things that go into creating a healthy microbiome). Here are a few ways you can start to improve your symptoms: 1. Get adequate soluble fibre 2. Consider a probiotic with both Bifidobacterium Longum and Lactobacillus spp 3. Remove trigger foods (this may be variable form person to person) If you have been suffering from IBS, you may want to dig deeper at more individualized strategies to get to the root cause, and put a comprehensive plan to tackle it. . . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #nutrition #guthealth #digestion #health #irritablebowelsyndrome

In general, alcohol has many negative side effects (long and short term). Someone who has Gut Health issues is at a higher risk of more severe and damaging effects. The points listed in the post are just a few issues that can come from alcohol mixed with Gut Health issues. . . . www.eblclinic.ca... 905 832 1118 #eblclinic #naturopathicclinic #vaughan #health #healthygut #healthyliving #liquor

We can all agree that spend too much time surrounded by EMFs from our devices. Everywhere we go, we are surrounded by Bluetooth, Wi-fi, and Cellular Data. Just like we want to detox from the wrong foods, we should also try to detox from our devices and the EMF they provide. Here are 3 simple ways to start incorporating a Digital Detox: 1. Choose 1-2 days a week (Sundays work well) to avoid or minimize use of phones and computers 2. Turn phones on airplane mode & keep phones a...t least 6 feet away when you sleep 3. Turn off your Wi-fi Router at night when you are sleeping . . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #health #lifestyle #technology

Keeping your fridge and pantry organized is a great way to stay motivated in the kitchen! Whether you are at the beginning of a health journey or you are just simply tired of watching food go to waste, decluttering your kitchen space is often the first step to take. Here are some helpful tips to get you started 1. Clean - Start with fresh space to work with! Remove all items and thoroughly scrub down all drawers and shelves. 2. Keep or toss - Go through each item and throw ...out anything expired or unwanted going forward! If you are on a health journey, this is a great way really limit consuming those tempting sugar-filled snacks! 3. Organize - Group your foods according to similarity and designate a certain space to that section! If you can, purchasing and labelling reusable containers is a great way to keep a space looking structured and minimal. 4. Rearrange - Maximize your storage space! Often times, we are able to remove shelves and drawers to make a space more customizable to us, use this technique especially for those odd items that don’t seem to fit properly. . . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #organization #kitchen #declutter #healthy #delicious #fresh #health

A digital detox is a period of time when you put away electronics and all social media platforms. You can detox to work on yourself, work on your in person communication, or to reduce the stress and pressure social media puts on us daily. Stay updated with our profile this week to learn some tips and tricks to a technology detox and mindful eating habits! Question for today: Have you ever tried a digital detox? If so, how did you feel throughout the process? .... . . www.eblclinic.ca 905 832 1118 #eblclinic #naturopathicclinic #vaughan #socialmedia #online #cleanse #cleaneating

#blackouttuesday

Many of us overlook the importance of mental health when we’re busy, and especially when our minds are in overdrive because our circumstances are new and not necessarily what we’re used to. As we step into #mentalhealthweek, it’s the perfect time to look within ourselves and think about the attention our minds need in order to stay healthy and grounded. Breathing, being mindful and connecting our minds to our bodies have amazingly positive outcomes when dealing with stress, l...ack of sleep, pain, digestive health, anxiety and overall healing of the mind and body. Mindfulness has also been proven to help improve memory, concentration, focus, offering increased resilience and creativity. With this is mind, here are 3 simple ways to practice mindfulness in the comfort of your own home: Journaling. This can be as simple as writing a daily list of a few things that made you happy. Looking back on these lists when you find yourself having a bad day can be a great way of reminding yourself of everything you’re grateful for. Yoga. There are several virtual yoga classes you can join online and even at no cost, but if you’re just looking for something simple, a few good stretches and deep belly breaths can make all the difference. Slow Breathing. Five minutes of slow breathing (which can later turn into meditation), can work wonders on your mind and body. Find a quiet space, take some time to yourself, clear your mind and just BREATHE. This can be difficult at first, because our thoughts tend to feel like they’re running wild when we want them to settle down. The more you practice, the more natural it will become. How will you improve your mindfulness?

Last week, we talked about the importance of sleep and the impact of quality sleep on your body and mind. Since getting enough rest is proving to be a challenge for many of us these days, here are a few easy ways to improve how much and how often you're getting good sleep. 1. Exposure to enough light when you're awake is super important to healthy sleep. Our circadian rhythm, which tells us when to be awake (and when not to be), is like a personal alarm clock that affects our... hormones, brain and body. If you find yourself in dimmer surroundings when awake, remember that getting enough light during this time helps to keep your circadian rhythm healthy. Studies show that at least 2 hours of exposure to natural, bright light during the day can improve energy levels during the day and help you get better and longer sleep at night. 2. Thanks to modern technology, we're being exposed to a lot more blue light, especially when using handheld devices. Blue light can trick your body into thinking it's daytime. but there are few easy steps you can take to limit exposure, including blue light blocking glasses that are available at most optical retailers. You can also download a blue light blocking app if you're using a laptop or your phone more often for work to help limit exposure, and be sure to stop watching tv and/or lower exposure to bright lights two hours before heading to bed. 3. It should come as no surprise that our bodies love a healthy routine. Since our circadian rhythm works to align itself with the rising and setting of the sun, aim to wake up and go to bed at around the same time every day. Even if you've got sleep issues like insomnia, the best idea is to stick to a routine for a few weeks before you see or feel any change. Note that a natural daily wake-up and sleep time is even more beneficial if you stick to it on the weekends. 4. There are many supplements that claim to help with sleep issues, but everyone's body responds differently, especially if you're taking other medication or vitamins already. Seek medical advice as it pertains to your unique needs, noting that supplements including melatonin, lavender and magnesium have been linked to improving rest and relaxation. 5. Aim for an early dinner and limit snacking before bed. Our bodies need ample time to digest and process the last meal of the day, so having a large, processed or very fatty meal before you head to bed can create a number of issues including sleep interference. Eating just before bed can create hormonal disruption, which can interfere with the release of melatonin, too. Try giving yourself a good 3 hours after eating before you head to bed. These are just a few ways to help achieve better sleep, but it goes without saying that winding down and relaxing the mind through meditation or deep breathing is also imperative to achieving a calm state of mind before bed. How do you get better sleep? Tell us in the comments :)

A good night’s sleep is incredibly important for your health. We hear this all the time, but sleep is something that's easy to put off, especially if we have (what seem to be) more important things to do. Since there are so many things that can interfere with our natural sleep patterns, especially when it comes to technology, our body could be missing out on all of the amazing health benefits of a great night's sleep. Here are 10 reasons why quality sleep is an absolute neces...sity. 1. Good sleep patterns are linked to healthier body weight and short sleep duration is actually one of the strongest risk factors for obesity in children and adults. 2. Good sleep positively impacts our hormones that regulate appetite, so if we're not getting adequate sleep, it's possible we may consume more calories on average. 3. Good sleep can improve productivity levels, increase our ability to concentrate, maximize problem solving skills and enhance memory. 4. Good sleep improves brain function overall, and poor sleep patterns have been shown to impair brain function. 5. Good sleep lowers our risk of heart disease and stroke, and general sleep quality can have a major effect on health factors that impact chronic diseases, including heart disease. 6. A lack of sleep impacts blood sugar and reduces insulin sensitivity, and getting less than 6 hours of good sleep at night repeatedly has been shown to increase risk of type 2 diabetes. 7. Not getting enough quality sleep can worsen mental health conditions like depression. 8. Good sleep improves our immune system and even a small loss of sleep has been shown to impair our immune function. 9. Poor sleep is linked to increased inflammation and has been strongly linked to long-term inflammation of the digestive tract. 10. Sleep has a great deal to do with our emotional stability and how we handle social interactions, making it easier for us to recognize important social cues and process emotional information and work through stress in a healthy way. If you're looking for ways to help you sleep better, stay tuned this week for our sleep aid recos, and don’t forget to check out last week's post on 3 amazing teas as well.

A few days ago, our Clinical Director and Naturopathic Doctor, @dr.nadiasaleemnd shared some of her *tea wisdom* twith the EBL Tribe (check us out here on Facebook!) As many of us experience higher stress levels, anxiety and difficulty getting a good night's rest, we are looking for healthier ways to relax, unwind and catch some much needed (good quality) zzz's. Here are 3 herbal teas that can work wonders for your state of mind.... Holy Basil Tea (Tulsi Tea) - Also known as the 'queen of herbs', holy basil or tulsi is considered a sacred herb in various parts of the world and has been used in ayurvedic medicine for centuries. Human studies have shown that tulsi has an anti-anxiety and anti-depression effect. It also hosts a number of cognitive benefits and can help alleviate cough and cold symptoms thanks to its immunomodulatory properties. This is a feel good tea that you can take any time of day since it's not caffeinated. Passion Flower Tea - This herb and tea is recommended before bedtime since it has the power to take us from rest and relaxation to a nice state of sleep. Passion flower tea directly impacts our gabaergic system - Gaba is our calming neurotransmitter, and passion flower is very anxiolytic, which means it's great at assisting when we're experiencing a state of acute anxiety. This is a safe herb or tea to take for almost everyone, some people are even perfectly fine to have it during the day, so see what works for you. Matcha Green Tea - This popular tea is loaded with antioxidants, including 5 times more L-theanine than regular green tea. L-theanine is an amino acid that directly impacts Gaba, so it elevates our calming neurotransmitter and also helps with serotonin and dopamine, which control our mood and emotions. Matcha is a great coffee substitute since it's fairly high in caffeine, and has the added bonus of high levels of L-theanine, which can counter or negate the jittery effects of coffee. Definitely enjoy your matcha early in the day so that your body can work it off before bedtime. The best part about these 3 teas is that they can easily be found at the grocery store and ordered online. There's nothing a good cup of tea can't fix.

One good thing about spending more time at home is that many of us are putting more thought into grocery lists and meal plans. We finally have more time to think about *what* we're putting into our bodies, when and how much. Not being on the go-go-go with commuting and running errands throughout the week has at least given us the chance to think not only about what we are eating, but HOW certain foods make us feel.... Here are some quick facts that might help you think more about what you're eating, when you're consuming and whether you'd like to add or take away certain food and drink to elevate how you feel on a daily basis. Caffeine (linked to irritability and anxiousness) That morning cup of coffee is something a lot of people wouldn't even think about parting with, but you don't necessarily have to. Remember that caffeinated drinks can cause irritability and anxiousness when taken in excess. Refined sugar (linked to mood instability) All the science behind refined sugar is real. Mood swings, feeling hazy or cloudy throughout the day and low energy levels are all a certainty if you're indulging a little too often in refined sugar like candy, cookies and sugary drinks. Processed, fatty high calorie foods (linked to low mood and low energy) Fast and processed food might go down quick and easy, but creates a lot of instability in our bodies. If you find you're feeling low or that your energy levels are almost impossible to improve, it's a good idea to pullback on processed, high calorie foods that tend to be greasy and without much nutritious value. Lean meat and proteins (linked to feeling more alert and active) Leaner meats and proteins like eggs, chickpeas and lentils are great for energy levels because our bodies burn them off at a rate that helps stabilize sugar levels, so we're less likely to "crash". Foods rich in polyunsaturated fatty acids (linked to emotional balance and mood stability) Foods that are rich in polyunsaturated fats, like salmon and cod or walnuts and almonds are great for emotional stability and mood balance. What changes will you make today?