the Naturopathic Newsletter!
MacDonald Naturopathic Clinic
Treating the whole you.... Naturally
519-539-7000
29 Wellington St. N
Woodstock
Healthy Summer Eating:  Tomato & Black Bean Quinoa

Quinoa is a fast-cooking, protein-packed whole grain. Steamed, it makes a perfect partner for lime-spiked black beans and fresh tomato.

Ingredients:
  • 2 teaspoons grated lime zest
  • 2 tablespoons fresh lime juice
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 tablespoons unsalted butter, melted and cooled
  • 1 tablespoon olive oil
  • 1 teaspoon sugar
  • 1 cup quinoa
  • 2 cups water
  • 1 (14- to 15-ounce) can black beans, rinsed and drained
  • 2 medium tomatoes, diced
  • 4 scallions, chopped
  • 1/4 cup chopped fresh cilantro
In this issue...
  • Healthy Summer Eating:  Tomato & Black Bean Quinoa
  • Back to School Immune Boost
  • Tea for Toddlers
  • Beat the Bugs with Homemade Bug Spray
  • Community Resources
Beat the Bugs with Homemade Bug Spray

Have you ever wondered just exactly what you're spraying on your skin?  How about on your children's skin?  We don’t need to use toxic spray’s and harmful chemicals to keep pests away. There are plenty of natural and safe solutions to control bugs this summer. Go green... our planet and your skin will thank you!

All-Natural Bug Off Spray:
  • Mix witch hazel with a few drops of tea tree oil, lavender oil, or citronella oil in a squirt bottle.  Lightly mist your body.
  • You can also add one of these essential oils to an unscented organic lotion for a bug repelling moisturizer.

Lavender Mosquito Repellant:
  • Rub a lavender flower behind your ears, wrists and neck. Not only will you smell great but mosquitoes will leave you alone.

Bug Bite Buster:
  • In the case of a bite, soak a cotton ball in witch hazel (available for a couple of dollars at your local health food store or pharmacy) and apply to the bite.  It will reduce the swelling and take away the itch!
Tea for Toddlers

Trying to think of a tasty treat for your little one this summer?  How about a good ol' fashioned tea party! Tea is rich in antioxidants and doesn't contain any artificial colours, flavors or sugar... which means it's a great substitute for sugary juices, fruit drinks and sodas.

Teas to try?
  • Fruity teas can be steeped and then cooled for a refreshing cool treat.  Add a frozen blueberry or strawberry to the tea, a squeeze of lemon or a fresh sprig of mint.
  • Peppermint tea is soothing on the tummy and helps to ease belly aches.
  • Chamomile tea is great for active little ones who don't want to go to bed at night.  Cuddle up in the evening with a good story book and a cup of either cool or warm chamomile tea to help calm and relax your child.
  • Go for caffeine-free teas whenever possible, since caffeine may interrup your wee one's sleep.


Preparation:
Whisk together lime zest and juice, butter, oil, sugar, 1/2 tsp salt, and 1/4 tsp pepper in a large bowl.

In a saucepan, combine the quinoa, water and 1/2 tbsp salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 20 minutes. Cool slightly, then fluff with a fork.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.  This salad tastes excellent served warm or cold.  Enjoy!
Back to School Immune Boost:

No one likes to be sick... so stick to these 5 simple rules to boost your immune system and stay healthy this summer season!

1.  Stay away from Sugar!  Sugar depresses your white blood cell production.  Your white blood cells help your immune system to fight off bugs and infections.  To keep your white blood cells strong, avoid sugary juices (even natural juices can have 5-8 tsp of natural fruit sugar in them!), soda, candy, etc.  Stevia and xylitol are more natural sweeteners that can be used in place of sugar.

2.  Get lots of sleep... and I mean LOTS! Lack of sleep leads to frequent colds and flus, fatigue, moodiness, weight gain, lack of concentration, inability to cope with stress... need I go on?!  Newborns (0-2 months) require 12 - 18 hours per night; Infants (3 months to 1 year) require 14 - 15 hours per night; Toddlers (1 to 3 years) require 12 - 14 hours per night; Preschoolers (3 to 5 years) require 11 - 13 hours per night; School-aged children (5 to 12 years) require 10 - 11 hours per night; Teens and preteens (12 to 18 years) require 8.5 - 10 hours per night; and adults (18+) require 7.5 - 9 hours per night.
3.  Eat healthy! The brighter the better... go for brightly coloured fruits and veggies.  Orange veggies such as carrots and sweet potatoes are high in vitamin A which is great for the immune system.  Pack berries, apples, chopped carrots and cucumber in your lunch for an antioxidant boost.

4.  Take time for fresh air and relaxation!  It's a busy world we live in... sometimes you just need to take a break and breath.  Turn the tv off and go for a walk; get some fresh air and exercise.  Mild to moderate exercise is excellent for the immune system.

5.  See your naturopathic doctor for regular check-ups. She can recommend immune boosting herbs and supplements that will help you hurdle infection and stay well.
Community Resources:

Merrifield Book Shop
519 539 4220
471 Dundas Street, Woodstock
  • For those of you with celiacs or wheat intolerance, pick up a copy of Easy Gluten Free Baking by Elizabeth Barbone... delicious recipes the whole family will enjoy!

All Aboard - Kid's Consignment
519-537-7373
656 Dundas St. Woodstock
  • Reduce, Reuse, Recycle! Take in your old strollers, high chairs, playpens & clothes. Make a little money and help the environment by reducing waste!