Month: December 2019

  • HOW TO MEAL PREP FOR A WEEK TIPS

    how to meal prep for a week

    Knowing how to meal prep and when and where to start with the process can be daunting. Studies show that up to 80% of us…yes 80%…don’t know what we’re having for dinner by 4pm the same day. What?! It’s because a lot of people don’t know how to meal prep for the week. But that’s okay! (more…)

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  • HOW TO REDUCE HOLIDAY STRESS

    how to reduce holiday stress

    Welcome to the holiday season — the whirlwind time of buying gifts, having too many holiday parties on the calendar, and facing unhealthy food options galore. If you’re more stressed out than usual during this time of year, you’re not alone. But don’t despair! We have good news and tips for how to reduce holiday stress so you can maximize the fun this season!

    LET’S TALK ABOUT THE NERVOUS SYSTEM

    Did you know that there are two different parts of your nervous system? (Yes, you’ve heard us talk about it before!) One is your sympathetic nervous system (SNS) and the other is your parasympathetic nervous system (PNS).

    The SNS is also known as our “fight or flight mode.” It’s what we tap into when we’re stressed, overwhelmed, and our body is just trying to find a way to survive. Back in the day when our ancestors experienced life-threatening situations, like being faced with a saber-toothed tiger, they relied on their SNS. When it fires up, our heart rate and breathing speeds up, stress hormones like cortisol start pumping through our bloodstreams, preparing our body to face a threat.

    Our parasympathetic nervous system (PNS), on the other hand, helps us thrive. It’s what helps us rest, relax, digest, and reproduce. When the parasympathetic system is dominant, our breathing slows, our heart rate drops, our blood pressure lowers as the blood vessels relax, and our body is put into a state of calm and healing. Acupuncture is a fantastic way to get us into our PNS!

    A FUN FACT ABOUT ACUPUNCTURE

    Studies show that acupuncture stimulates the release of oxytocin, a hormone that signals and regulates the parasympathetic nervous system. Acupuncture also addresses the side effects of stress, like high blood pressure, elevated blood glucose levels, and insomnia. At TMB, our clients have coined a term for the physiological effects they experience post-treatment…acu-stoned! Get in touch with us today to book an appointment!

    So step one to combat holiday stress, get yourself to an acupuncture appointment to help you relax. No time for an appointment? That’s okay! The good news is that holiday stress is only temporary. We know when it will begin and end, so we can set the intention for how to reduce holiday stress by calling in tools we know will support us.

    7 TIPS TO HELP YOU LEARN HOW TO REDUCE HOLIDAY STRESS

    Here are some tips you can try to help reduce holiday stress before it begins so that the fun can stay festive and bright!

    HOLIDAY TIP 1:  Make time for deep breathing

    Deep breathing exercises are scientifically proven to have health benefits, some of which include increased clarity, a stronger mind/body connection, better sleep quality, lowered blood pressure, enhanced mood, and reduced stress! Find yourself overwhelmed over the holidays? Take a few deep breaths.

    HOLIDAY TIP 2:  Prioritize sleep

    Along with nutrition and exercise and other important lifestyle factors, sleep is a key pillar for our mental and emotional health. In fact, sleep is when our bodies repair so we can be ready for whatever the following day brings! So while late nights over the holidays may sound like fun and games, a good night’s rest will help you better reduce holiday stress.

    HOLIDAY TIP 3:  Get out in nature

    A walk or hike in nature is a great form of moving meditation and exercise. Being exposed to nature has been shown to increase memory, boost mood, reduce stress, improve productivity and naturally give you a boost of energy! The benefits also include decreasing cortisol levels in the body, naturally boosting your immune system, and helping you tame your sympathetic nervous system.

    HOLIDAY TIP 4:  Set boundaries for yourself

    Believe it or not, we don’t have to say “yes” to every holiday party invitation! It can be down right uncomfortable to enforce our boundaries when we’re with friends or family– after all, we tend to prioritize the comfort of others over our own. However, saying no to a triggering conversation or another helping of food/wine is one way to honour your values and goals first.

    HOLIDAY TIP 5: Delegate

    Where there’s a will, there’s a way! And there’s always a way to reduce the items on our to-do lists. From ordering your groceries to hiring a cleaning company or organizing catering, empower yourself to lighten your workload and ask for help when you need it.

    HOLIDAY TIP 6: Conscious alcohol consumption

    The holidays are infamous for overindulgence (another rosé, anyone?) Now, we’re all about enjoying the holiday season and the treats it has to offer, however, in the case of alcohol, overdoing it can be dangerous to our bodies. It’s always important to remember quality over quantity. Create some healthy drinking habits for yourself. You can drink, but drink the good stuff. We recommend opting for an organic/biodynamic wine or a gluten free liquor.

    HOLIDAY TIP 7:  Supplements

     

    We know you’re busy as ever, but try to keep up with your supplement routine. Stay on top of nourishing your body so you can feel optimal. We recommend Vitamin C and Vitamin D for vitality, our Insomnitol Chewables for a guaranteed restful sleep, and NAC (a fan favourite) for preventing those nasty holiday hangovers!

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  • 5 BENEFITS OF HIRING A HEALTH COACH

    holistic health coach

    You might’ve heard the words “health coach” or “holistic health coach” Toronto, right? It’s thrown around in your social circles or on the online wellness blogs your read. But what exactly does a holistic health coach do? And more importantly, how can they help us to keep our health on point?

    What is a holistic health coach in Toronto?

    There has been an alarming increase in the number of people developing chronic health issues. More and more of us are starting to understand that in order to take control of our health, it’s essential to find and address the root cause. While many of us know that our current lifestyle habits might not be supporting our health, the problem is that we often don’t know where to even begin making changes. This is exactly where a health coach comes in!

    The role of a health coach is to walk you through how to overcome the challenges your facing. A good health coach will motivate you, hold you accountable and support you every step of the way. Think of it this way: there are personal trainers who help support us with our fitness goals, right? Well, health coaches are like “trainers” for other areas of life, such as stress management, supplement routines, nutrition habits, and sleep patterns.

    Many of us want to make healthy changes, but we just don’t know where to start. Imagine having a guide who would help you create a roadmap for your goals and stick to a sustainable plan that works! Here are some of the other benefits of health coaching:

    A health coach works one on one with you

    Conventional doctors rarely spend more than ten to fifteen minutes with their patients. As a result, more times than not, they end up prescribing patients a Band-Aid for their symptoms. A health coach gives you the time of day. They take the time to understand your goals, needs, preferences, anxieties and challenges. This allows them to help implement the personalized plan of action and protocols prescribed by your functional medicine practitioner.

    A health coach’s philosophy is based on bio-individuality

    Health coaching is a personalized approach. Everyone has different bodies and needs, which is why a one-size-fits-all way of thinking doesn’t work when it comes to our health. One of the benefits of coaching is that you get to work one on one with someone who understands that you are a bioindividual. In other words, the focus is on you!

    A health coach empowers you

    In conventional medicine, the system is passive and patients aren’t actively involved in changing their health habits. When you work with a health coach, you are encouraged and empowered to show up as the expert in your own life, make the right behaviour changes for your own body, and take control of your health!

    A health coach offers accountability

    Do you have trouble sticking to your wellness goals? A coach is an accountability partner who will support and encourage you even when you feel like you’re about to quit. Calls with a coach can provide you with ongoing support and encouragement to continue making strides toward achieving your goals, even when there are obstacles in the way.

    A health coach helps work through your roadblocks

    Just when you think you’re out of resources and feeling like you want to give up, a health coach will encourage and inspire you to keep moving forward. Diet and lifestyle changes can be hard, but with a coach, you’re not in it alone. When you’re faced with a challenge, a coach will cheer you on and help you stick to your plan.

    DR.BHAT DISHES ON TMB’S 1:1 FUNCTIONAL MEDICINE UPGRADE PROGRAM

    Interested in working with a functional medicine practitioner and holistic health coach Toronto? Contact us today to book a free consultation! We’re also available for virtual consultations!


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