Food Friday: Immune Boosting Smoothie

Whenever I feel a little run down or my body is trying to fight something off, I get out my handy blender and whip up this concoction to boost my immune system. Last weekend, it did the trick (I actually made it 3 times!). This smoothie is packed full of vitamin C from the pineapple, orange and lemon. Pineapple also aids in digestion and by now we know that 70% of our immune system resides in our gut. Ginger helps to boost our immune system as well with its diaphoretic and anti-inflammatory effects. Finally, the cayenne adds a little more punch and works as an anti-microbial and gets your blood moving. You could even throw some turmeric powder in there as well to combat inflammation. So try this out next time you are feeling a little run down and remember to take your vitamin D and your favourite cold busting formula as well. 

Pineapple Orange Immune Boosting Smoothie:

• 1/2 cup 100% pineapple juice (or frozen pineapple) 
• 1 small/medium orange, peeled
• 1 small nob ginger (to taste - I like mine spicy so I know it is working!)
• juice of 1/2 lemon 
• pinch of cayenne
• 2-3 ice cubes (if prefer cold) 

Blend all ingredients together in a high speed blender and enjoy! Feel the powers of food working to fight off any colds & flus. 

Need a little extra support for your immune system? I'd be happy to meet with you to discuss other options to help you feel your best. Check out Get In Touch to send me a message or learn about my free 15 minute complimentary consults. 

In health & happiness,

Dr. Karen 

(This recipe was adapted from OhSheGlows.)

3 Natural Ways to Improve Digestion

Oh those dreaded days when you want to look your best, whether it be for a special occasion or a work presentation, but you just can't imagine putting on that tight dress or pants due to uncomfortable bloating...Too many of us have been there, myself included. 

Digestive issues, including bloating, gas, constipation or heartburn are such common complaints and so often something I see in my practice. No doubt you have heard the term IBS, or irritable bowel syndrome, or even been diagnosed with it. The problem is, usually when given this diagnosis there is no clear direction on how to improve your symptoms. The reason being is that IBS is very much an umbrella term for a number of different things that could be going on. When it comes down to it, the most likely root cause for indigestion of any kind is that your body is using resources to support the "fight or flight" part of your nervous system, and therefore taking focus away from our "rest and digest" component of our nervous system. We need our nervous system to turn on those lovely digestive juices to properly digest and breakdown our food, absorb necessary nutrients and eliminate toxins and inflammation. When we are too busy being just that, too busy, causing stress, insomnia and avoiding that (necessary) breakdown we can ultimately wreck havoc on our digestive systems. Some people may end up with too little stomach acid, causing heartburn, or SIBO causing constipation, and others an overgrowth of Candida causing more bloating, as well as skin issues and mental fog. We are all individuals therefore our bodies respond differently. 

Luckily there are a few things you can do today to start improving your digestive symptoms:

1. Take a deep breath! I know it sounds simple, but a couple deep breaths can go a long way to decrease cortisol levels and shift your body back into “rest and digest.” This is especially important before eating any meal. If you tend to work through your lunch break or run out the door with your breakfast, you are not giving your body the much needed time and support to properly digest that meal. I love meals with loved ones as we tend to slow down and be present while we eat (with the exception of holidays where there seems to always be too much food! :)). So whether it is simply taking a few deep breaths before your next meal or a plan to eat with a friend at work, you are taking a step towards better digestion. 

2. Drink chai tea. Herbal medicine can work wonders to decrease bloating! Carminative herbs, such as fennel, ginger and cardamom work to calm the digestive track by decreasing muscle spasm, eliminating gas and soothing the gut lining. They are best used after eating. A carminative tea you can make at home that tastes great is this caffeine free chai tea. Boil 4 cups of water with 2 cinnamon sticks, 1 tsp cloves, 1 tsp crushed cardamom pods (5-6 pods), 1 tsp black peppercorn and 2 tbsp sliced ginger for 10-15 minutes. Strain this and drink after a meal on its own or mixed with nut milk and a little honey. Yum!
3. Get your twist on. These days we are quite sedentary working at a desk or computer all day. Our digestive track is ultimately one big muscle that benefits from being massaged once and awhile with abdominal twists. It is like ringing out a towel to relieve any excess gunk we don’t want. Try a few twists at home such as the one shown above or find a yoga class near you that will most likely incorporate a few twists in a class. 

Additional testing, food elimination and more detective work may be helpful to uncover the root cause of your digestive concerns, in order to create a more individualized treatment plan. Looking for more support? I'd be happy to help. I offer free 15 minute consults to see if Naturopathic Medicine is the right fit for you!

In health & happiness, 

Dr. Karen

(Photo credits: divalikes.com; corepoweryoga.com)

Magnesium: The Relaxation Mineral

Magnesium is one of my favourite minerals and one I use a lot of in my practice due to the plethora of conditions it can help treat. Mainly it is a relaxation mineral, relaxing your muscles, mind and mood. It is a very simple mineral but a common definitely we tend to have. 

Magnesium is crucial to our bodies as it is needed in over 300 reactions as a co-enzyme. Basically if we don’t have enough magnesium our body doesn’t work optimally leading to several issues, including high blood pressure, migraines, cramps and even acid-reflux, just to name a few. Unfortunately magnesium is hard to get in our diet due to soil depletion and heavy food processing. It is also depleted from an excess of coffee or pop. It is found in foods such as seaweeds and other leafy greens, as well as nuts and seeds but it is difficult to eat enough of these foods to get sufficient magnesium levels. Multivitamins also don’t typically have enough magnesium to top up what we do get from our diet. Those supplements tend to have 0-70mg/tablet, which is far lower than the recommended dose. 

Wondering if you could use magnesium? What does magnesium help with:

• Muscle pain - relaxes skeletal muscle, which we use during exercise and which get tight during times of stress 
• Cramps - either muscle cramps like charlie-horses or hormonal cramps during your period
• Constipation - relaxes smooth muscles in your gut (magnesium citrate is the best form for this)
• Migraines - a great addition for migraine treatment plan 
• Insomnia - helpful to take before bed
• Stress - the more relaxed we are the better we can handle stress
• Hypertension
• fibromyalgia
• Acid reflux
• PMS - balances mood
• Metabolic syndrome - eg. diabetes
• Hypothyroidism 
• Osteoporosis - helps to build bone
• and so on!

I usually use magnesium bis-glycinate in my practice as it is more highly absorbable and has less side effects, ie. loose stools. Magnesium citrate is only helpful with constipation. The dose varies depending on the person and symptoms, however a good starting dose would be 400mg at night. working up from there if needed. Talk to your ND about what dose is right for you. Epsom salt baths are a great addition to your bath routine as well as they are full of magnesium. Myers intravenous therapy, which I do in my practice, is another great way to get a helpful boost of magnesium. It is a safe supplement to take however be cautious and speak to your doctor if you have hypertension, kidney disease or are pregnant. 

Crave chocolate? You might just be deficient in magnesium! 

In health & happiness, 

Dr. Karen

(Photo credit: www.purabotanica.ca; articles.mercola.com)

Hands-on Food Coaching Program

As you know good food is a passion of mine so I wanted to create a program that allows me to share that knowledge with you to optimize your health! Talking about food in my office isn't quite the same as talking about it while brewing up something delicious in the kitchen or seeing hands-on what foods are helpful for you. Whether you are trying to loose weight, suffering from chronic pain or depression this program can help you. 

All the details of my food coaching program are found under "Services" on my website but for your convenience I have added them below. Please don't hesitate to contact me if you have questions or if you feel like this is the right program for you! So let's have fun in the kitchen :)

In health & happiness, 

Dr. Karen

Food Coaching with Dr. Karen

In a food rut? Do you want to make a change but are not sure where to start? Are you struggling to lose weight and have tried too many diets? Are you suffering from anxiety, depression or chronic fatigue, where food could be the culprit?  I am here to help! 

Going through my own health concerns I have tried and tested many different "diets" and have come to the conclusion that not one diet fits all. We are all individuals, so food should have an individual approach. There is an abundant amount of information about food these days and a plethora of cookie cutter diets or cleanses. It can get confusing and overwhelming.

This is where I come in. I've created programs that cater to your individual food needs and are fully customizable. I can visit you in your kitchen or via Skype (so you can see mine!) and help break down those food barriers. Take a look at the packages below and we'll find one that fits you best to get you started. 

Package A - The Appetizer: 1 session - $170

• Intake and nutrition session - to discuss chief concerns, food barriers, goals and personalized nutrition session.

Package B - The First Course: 2 sessions - $245

• Intake and nutrition session - to discuss chief concerns, food barriers, goals and personalized nutrition session.
• Nutrition package - including several helpful handouts on diet and nutrition for your specific goals.
• Meal planning how-to and healthy recipes package.

* The first meeting will be done in office over 75 minutes. The second meeting can be done in office or via Skype over 30 minutes. 

Package C - The Full Meal Deal: Over 2 sessions - $330 (Most popular option)

• Intake and nutrition session - to discuss chief concerns, food barriers, goals and personalized nutrition session. 
• In home or Skype kitchen audit - A healthy diet starts with a healthy kitchen therefore having the right food and tools is important. 
• Nutrition package - including several helpful handouts on diet and nutrition for your specific goals.
• Meal planning how-to and healthy recipes package.
• Simple cooking session to get you started.

*The first meeting and intake will be done in office over 75 minutes. The second meeting will be via Skype of home visit over 75-90 minutes. 

Package D - The Dessert: 1 session - $200

• Short nutrition session - to discuss chief concerns, food barriers, goals and personalized nutrition session.
• In home or Skype kitchen audit - A healthy diet starts with a healthy kitchen therefore having the right food and tools is important.
• Meal planning how-to and healthy recipes package.
• Simple cooking session to get you started.

*Only available for existing patients. Can be done in your kitchen or both (via Skype) over 75-90 minutes. 

Personalized approach: (Do one of these options resonate with you? Let me know and I will cater your sessions to suit you.)

• HEALTHY LIVING- This is perfect for those who already have a grasp on a healthy diet but are looking to fine tune things or learn new tricks such as sprouting, using bone broth or the plethora of ways to use chia seeds or avocado. 
• LIGHTENING THE SCALE - This is geared towards those that are trying to lose weight for overall health and need that personalized guide or a different approach. Includes such things as a discussion on cleansing, portion sizes and intermittent fasting.  
• DOWN IN THE DUMPS - Did you know that gut health influences your mood? This approach is geared for those suffering from anxiety or depression. We discuss proper nutrition to improve gut health as well as lifestyle habits to help. 

*Direct billing can be applied for each package if applicable. 

*$20 travel fee for kitchen visits within the HRM. Outside HRM fee on an individual basis.