"Brio Gives Back"
- -1 cup quinoa
- -3 large chicken breasts, thawed
- -7 cups chicken stock (low sodium, organic)
- -5 large carrots, sliced
- -5 celery sticks, sliced
- -1 cup frozen peas/or corn
- -1 teaspoon parsley
- -2 teaspoons minced garlic
- -1 teaspoon salt
- -1 teaspoon pepper
- -2 teaspoons seasoning salt
- -sliced green onion or garnish
- 1. Place all ingredients in a large crock pot. Cook on high for about 3 hours.
- 2. Then, remove chicken breast and shred using a fork. Place shredded chicken breasts back in pot and let cook for another 30 minutes.
It’s that time of year again! We are excited to launch our yearly "Brio Gives Back" event at Brio. The holidays are a time to reconnect with family, family, and loved ones. The Brio team is excited to give back to the community by hosting our annual food drive. We love having our old and new patients pop by with donations to the Richmond Food Bank. To thank everyone who participates in "Brio Gives Back" we will be raffling off a prize for those who contribute donations. In past years we have raffled off an iPod, kindle, camera, and a Santevia water filtration system. Stay tuned to find out what will be raffled off this year!
Reaching for coffee, chocolate or that favourite comfort food?
As the weather gets darker and days are shorter, we see many patients struggling with low mood, fatigue and difficulty with sleep. After the momentary relief, stimulants and sugar worsen mood and fatigue and trap us in a cycle of dependency. Ready for real solutions? Ones that address the underlying issues?
Here are my top gloomy weather go-to’s:
Acupuncture stimulates release of endorphins boosting mood and improving tolerance to stress. Many patients also experience improved sleep quality and increased energy.
Protein/Carbohydrate Balance: Large fluctuations of blood sugar leads to moodiness and fatigue. To prevent this and boost levels of feel-good serotonin, incorporate protein (such as poultry, fish, egg) with each meal/snack AND include some nutritious carbohydrates such as nuts, whole grains and root vegetables.
Enjoy the outdoors on those rare sunny days! For all other days use bright light therapy to emulate sunlight. Bright light increases serotonin levels enhancing mood. It also improves natural melatonin production particularly beneficial for shift workers and others with sleep difficulty. We like the Litebook Elite as it’s portable and economical, so we’ve arranged for Brio patients to get a discount!
Lastly, you’ve guessed it, Vitamin D. Sunlight exposure on skin naturally activates Vitamin D having numerous health benefits from boosting energy, lifting mood to heart health and cancer prevention. Vitamin D3 is a convenient option and is well absorbed by the body.
If you are experiencing low mood, low energy and sleep difficulty this fall, you’re not alone. Our body evolved to and depends on sunlight and the outdoors. However, our modern indoor life limits exposure to sunlight and this is further limited during the cooler and darker days of fall and winter leading to changes including depressed mood. Seasonal Affective Disorder is a severe form of these winter blues. Research has shown that eyes and skin exposure to sunlight triggers numerous reactions in the body essential for regulating the sleep cycle, maintaining energy, boosting mood, promoting tissue healing and more.
This year, experience a brighter season! Let’s improve productivity and be fully present to enjoy the cozy season!
Dr.Carin Matsushita, ND, RAc.
Join us on Nov 27th at 6:30pm for a sixty minute info session and Q+A period about our amazing workshop titled "Weight Loss Rehab."
Weight Loss Rehab is a 12 week Naturopathic Doctor designed program to help you understand how to unlock your personal-unique metabolic code, and shed unwanted weight like never before. The workshop is designed to re-teach you how your body wants to eat. The program teaches you about the food industry and the secrets they do not want you to know, which are destroying your metabolism. These secret ingredients and additivves result in weight gain, or lack of weight loss and results in a frustrating never ending battle with yourself and your weight. Until you are taught what to look for, it is impossible to avoid, but it is not your fault. The food industry spends quite a bit of money and time to ensure you do not find out these secrets!
We have designed an easy to follow program that leaves you feeling empowered. Making yourself healthier, your family and those around you...and while you are busy learning and applying our techniques, the weight is effortlessly falling off!
The 12 week workshop is designed as a group session. Maximum of 10 people per session and are held weekly at the clinic. The next 12 week session begins Jan 8th, 2014!
Join us at Brio Integrative Health Centre on Nov 27th at 6:30 to find out more details about the workshop and allow us to answer any questions you may have.
We have seen amazing before and after results and past attendee's have even asked us if they can take the 12 week workshop for a second time, all because they loved the information so much!
Start the wheels in motion by attending our free info night. The key to life is having a plan. Without a plan, you plan to fail. Signing up for our 12 week workshop would mean that you can sit tight and enjoy your Christmas Holiday season knowing that come the New Year, January 8th, all your weight loss frustrations will come to an end.
Click HERE to sign up for this free info session to learn more!
We look forward to sharing this amazing opportunity with you!
In health, Brio Integrative Health Center
During the fall months, I have many cases of the following conditions walking through my door:
1) Coughs and Colds
2) Muscle Spasms
Coughs & Colds
As the weather changes from the warmer months to cooler months, many people begin getting sick. According to Chinese Medicine, one of the reasons people catch more colds during the fall time is because of the increase in "Wind". When cold wind blows or brushes against your skin, your muscles begin to tense up. The most vulnerable area on the body is the back of the neck. This chill you experience can weaken your immune system and make you be more susceptible to viruses and bacteria. Health Tip #1: Cover your neck with a scarf this season, especially on windy days.
Around October, I begin seeing more patients with neck pain, low back pain and plantar fasciitis. The cold weather causes our muscles to constrict and tighten. I have seen many cases of people working in the cold windy environment, wake up the next morning with a "kink" in there neck. This is another way "wind" cold can attack the body by causing muscle spasms.
Health Tip #2: When exercising in the fall season, make sure you warm up your muscles before stretching or exercising hard. One of the best ways to warm up muscles is using "The Stick" to roll your muscles and increase the blood flow.
Health Tip #3: If you are exercising outdoors, be sure to stay warm during your cool down. When the pores are open during sweating, we are more susceptible to a "wind" attack. I recommend, putting on a windbreaker or wearing a moisture wicking layer during cool down.
Eating within the Season
My last health tip is to remind people to eat within the season. During the summer months, I have encouraged many of you to eat more raw vegetables, fresh vegetable juices and smoothies. However, as the temperature becomes cooler, I start encouraging patients to make more stews and soups. The digestive system will appreciate the warmer foods, so it doesn't have to work as hard digesting raw foods.
Lastly, add more root vegetables, squashes and pumpkins to your diet. They are full of vitamins and minerals and are easier to digest. Examples include, yams, sweet potatoes, onions, garlic, carrots, kabocha, acorn squash and butternut squash.
Arthritis and Back Pain
Back pain is one of the most common chronic concerns. Degenerative osteoarthritis accounts for most of these cases and often involves the lower back (lumbosacral spine), degenerative discs, bulging discs and nerve impingement.
The pain can be localized to the lower back or may radiate down the leg. Conditions may be acute or lasting over decades. Pain medications may alleviate symptoms but often have adverse effects and fail to address the degeneration. Manual therapies and manipulations may be difficult for older adults, those with limited mobility and may irritate the very pain we are treating.
At Brio, we've found acupuncture and Low Level Laser Therapy to be a winning combination for degenerative discs and back pain.
Acupuncture helps to relieve pain by relieving deep tension in muscle and connective tissue. Patients often experience significantly less pain in only a few treatments.
Laser therapy decreases inflammation, stimulates tissue repair and reduces pain at the site of arthritis. In addition, treatments do not elicit pain so patients can relax and read a book during treatments!
Don't "live with" the pain any longer.
Brio Pain Management program provides a safe, effective and comfortable solution to get you out of pain and back into enjoying life.
We are SO excited to announce to all of our patients that we are moving at the end of this month!
We are moving down the hall to a much larger office, which has more rooms for us to expand.The new office is almost 3X the size of our current office. It offers a large room for us to run our Weight Loss Rehab program,offer more educational presentations and offer more services to our patients.
Visit the blog and be sure to follow our newsletters to stay posted on our exciting changes.
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