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Health Tips, Recipes, Back to School Nutrition and more...
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Transitioning from Summer to Fall


It is hard to believe that Summer is coming to a close and Fall is creeping up on us. I hope you all had a great Summer filled with many adventures. From hiking, biking and running to climbing, swimming, and water sports, Squamish and the Corridor has so much to offer to keep us active and enjoying our beautiful surroundings. As we transition from a season of social gatherings, camping and lounging at the lake, to a season with more structure and routine, I hope you find the balance that many of us crave, especially this time of year.
Read below to find a yummy dessert recipe, some tips on starting the school year with ease and nutrition in mind, and learning about an acupressure point that has benefits for this time of year.
Garibaldi Health Clinic would like to wish you and your family a wonderful September and start to Fall!

Yours in Health,
Dr. Ashely Gordon


 

Wellness Quote:

Natural forces within us are the true healers of disease. ~ Hippocrates

Health Tip:

Muscle Tension? Insomnia? Stress?
You could benefit from an Epsom Salt Bath….


Because of the high magnesium content, Epsom salts promote the release of lactic acid from muscle tissue.  An Epsom salt bath can be helpful any time you are suffering from achiness and muscle strain.  It is also an excellent idea after a massage because it helps to clear out released lactic acid.  Without this, there may be a temporary generalized soreness following the massage treatment of a particularly tight area. The magnesium in the salts can help with relaxation, and thus a bath before bed with these salts can promote sleep and reduce overall stress.

Instructions for Taking the Bath
Epsom salts are readily available at your local pharmacy.  Use 2-4 cups in a full bath, the temperature of which is as hot as you can comfortably tolerate.  You must soak in the bath for a minimum of 20 minutes, without adding any bathing solutions or oils and without using soap, as these substances will alter the chemistry of the water.  After soaking, you may wash or rinse off as you wish.

To replace the fluid you lose during perspiration, keep a glass of cold water beside you and sip it during the bath.  If you like, you may also wring a towel in cold water and wrap it around your neck.  As with any hot bath, make sure you get out of the tub slowly and carefully.

CAUTION:  If you are over the age of 50, or have been diagnosed with a heart condition, you should moderate the water temperature and avoid submerging your body above heart level.  If you have any concerns about whether a hot tub will affect you adversely, please consult with your doctor before using the Epsom salts bath.

Learning to use Acupressure on Large Intestine 11

The acupoint known as Large Intestine 11 (Quchi or pool at the crook), can be located with the elbow flexed.  The point is found at the end of the crease on the outside of the elbow.
 
I especially love using this point in the summer, as it is one of the primary points in the body that reduces heat.
Some of the main reasons to use this point include:
  • Sore throat
  • Rashes
  • Fever
  • Heat stroke
  • Constipation
  • Hypertension (high blood pressure)
  • Elbow and shoulder pain
  • Toothache
Acupressure is a great way to stimulate an acupoint at home. Simply press the point firmly, or massage it in a circular motion on both sides, for three minutes a day.
 
Andrea Lamont is an experienced Traditional Chinese Medicine Practitioner, specializing in Acupuncture and Herbal Medicine, practicing at Garibaldi Health Clinic.  For more information about Andrea or to book an appointment visit her website at seatoskyacupuncture.com

Recipe of the Month:

Dairy-Free Chocolate Mint Fudge


Look for the chocolate mint variety of fresh mint at your local garden centre, or use any variety of fresh mint you can find. Chocolate mint has a built-in chocolate flavour, making it fantastic for desserts!
 
TIP: Elevate this chocolate mint fudge by serving a square on a dessert plate; garnish with fresh berries and a sprig of mint.

Ingredients
1 – 19 oz. can chickpeas, drained and rinsed
1/3 cup coconut oil, meltedhttp://www.godairyfree.org/wp-content/uploads/2013/11/Dairy-Free-Fudge-4.jpg
1/4 cup maple syrup
1/4 cup packed fresh chocolate mint or regular mint leaves, plus more to garnish
1/2 tsp peppermint extract (optional; enhances the mint flavour) or vanilla extract
1/4 tsp salt
1/2 cup unsweetened cocoa powder
Toasted and chopped pistachios, for garnish

Directions
Line an 8 x 4 inch loaf pan with parchment or waxed paper.
Add all ingredients except cocoa to food processor and purée until smooth and creamy. Add cocoa and blend again until combined.
Transfer fudge to prepared loaf pan and spread evenly. Freeze for at least 2 hours, or until firm. Remove fudge from loaf pan and cut into 10 squares (leave at room temperature for 30 minutes if it’s too hard to slice).  Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 1 month (thaw at room temperature for 30 minutes or 2 hours in the refrigerator).  Sprinkle with chopped pistachios before serving.
 

The Goods on the Ingredients


Chickpeas: A legume that is a good source of protein and fiber. They can help reduce the risk of heart disease by keeping cholesterol levels low, as well as helping to maintain consistent blood sugar levels.  

Coconut Oil: A saturated fat that can benefit the immune system, as well as being a great oil for your skin (used internally and externally). It is a good alternative to butter, if one is sensitive to dairy. This oil adds a delicious smoothness and richness to smoothies, baking, and savory dishes.

Maple Syrup: Contains manganese – a trace mineral for energy production and antioxidant defense – and zinc, important for men’s reproductive health. A good alternative to refined sweeteners such as white sugar, or artificial sweeteners.

Mint: The anti-bacterial and anti-inflammatory properties of mint help fight tooth decay and bad breath. This herb can also help relieve menstrual pain, as well as aid in digestion.

Pistachios: A nut with a good amount of protein and fiber. It is high in B vitamins (especially thiamin and B6), as well as the minerals manganese, copper, iron, potassium, zinc, selenium, calcium, and magnesium.

Calmness Support Tip by Carolyn Green

Remember to Breathe

 
Sometimes when we are in a state of crisis or stress we breathe quickly and shallowly. Try setting an alarm on your phone to remind you to simply be aware of the state you are in. Is it stressed or calm, responsive or neutral? Take a deep breath in, counting slowly to 8 then slowly back out for another 8. Repeat this three times then go about your day. These deep breaths work with your subconscious telling yourself you want to Thrive instead of Survive. Try even setting a few alarms or even hourly when in a crisis state.
Carolyn is a Calmness Coach working at Garibaldi Health Clinic. She can be reached by phone or email to book private sessions for reiki, meditation and calmness coaching, and integrative energy work.
604-849-3068

Back-To-School Nutrition Tips:

It’s that time of year – time for kids to go back to school, and resume a more regular, structured routine. Planning lunches can be time-consuming and at times overwhelming. However, packing nutritious lunches and snacks for your kids is important to set-up success in school – proper nutrition gives us the energy we need to perform best with physical activities, as well as giving us the brainpower to foster a continually changing learning environment. Here are a few tips to hopefully make your job a little bit easier:
 
1.    Make it fun! Purchase a lunchbox that is age appropriate and fits your child’s personality. They might be more apt to enjoy and feel excited to eat their lunch if it’s all about them.
2.    Make a meal plan and pack ahead of time. Take time on the weekend to make a meal plan for the upcoming week and shop accordingly. Knowing what meals you will make for the week is half the battle. Portion out your veggies and fruits into plastic baggies/containers at the beginning of the week, and try prepping lunches the night before to avoid a frantic morning rush.
3.    Try to avoid packaged foods. Even though they are easier and seem more convenient, packaged and overly processed foods can be high in sugar, salt, unhealthy fats, and food additives. Choose homemade and nutrient dense foods instead.
4.    Include protein. If your child isn’t a fan of meat, that’s okay.  There are plenty of ways to get protein into their lunch.  It’s important to include protein as it is necessary for physical and mental health and strengthening one’s immune system.  It will also keep your child fuller, for longer. Some ideas include: hard-boiled eggs, hummus or black bean dip (with rice crackers or cut-up veggies), cheese, yogurt, nuts or nut butters (if allowed in the classroom), seeds,  poultry, quinoa salads, and soups (with lentils, legumes, or meat). Leftovers from the night before can be great too!
5.    Don’t forget the drink. Water! Avoid sodas, energy drinks, and juice boxes. All of these are loaded with sugar and can quickly decrease the nutritional value of your child’s meal.
6.    Include fruit and veggies.  This will add fiber, vitamins, and minerals to the lunch, and give some energy for after break-time.
7.    Skip the chips. Try healthier snacks such as dried fruit, kale chips, seaweed, rice crackers, unsweetened applesauce, yogurt, homemade granola bars, cheese, or nitrate-free pepperoni.
8.    Make after school snack time a fun time to decompress from the day. Try different veggies or fruits (with different dips), smoothies, nut butters on rice cakes, baked apples with cinnamon and maple syrup, guacamole with corn chips, banana or celery with almond butter – while you talk to your kids about their day, and they get ready for an after school activity or start doing their homework.
Read Garibaldi Health Clinic’s latest blog on The Benefits of Breathing.

CLICK HERE

Our Team

Dr. Ashely Gordon
Naturopathic Physician

Dr. Jennifer Moss
Naturopathic Physician, Registered Massage Therapist


Andrea Lamont
Registered Traditional Chinese Medicine Practitioner 


Beth Ebers
Registered Midwife

Leslie Gunning
Registered Midwife

Lydia Szymanski
Registered Midwife


Janice Foreman
Registered Midwife


Anna Turyk
Registered Midwife


Natalie Scopaz
Homeopathic Practitioner


Carolyn Green
Reiki Practitioner

Kirstin French
Vega Technician

Barb Fredericks
Office Administrator

Our Hours

The clinic is open from Monday to Saturday to book an appointment or pick up supplement refills. 
 
Clinic Hours:
Monday: 9:00am - 3:00pm
Tuesday: 9:00am - 3:00pm
Wednesday: 9:00am - 5:00pm
Thursday: 9:00am - 5:00pm
Friday: 9:00 am - 5:00pm
Saturday: 9:00am - 5:00pm

 
Dr. Ashely Gordon's Hours:
Wednesday: 9:00am - 5:00pm
Thursday: 9:o0am- 5:00pm 
Friday: 9:00am - 5:00pm
Saturday: 9:00am - 5:00pm
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CONTACT US:
106-41105 Tantalus Road (The Galleries)
Squamish BC V8B 0N3

Tel: 604 898 1999
Fax: 604 898 1986


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