The healing power of food - Using food as medicine

If you did not catch me on CTV last week, check it out by clicking the photo above or read all about it and more below.

If you are like me and do not like to take too many pills in a day, putting the emphasis on food to give you the nutrients you need and using its medicinal properties to heal your body is ideal. The quote "eat your medicine" rings true here. Food is more than just calories to fill us up. It is full of vitamins, minerals and phytonutrients. 

Some simple ways to use food as medicine:

•  Lemon – Add lemon to water to stimulate the digestive track. Great for liver health and to regulate your bowel movements (especially if you suffer from constipation). Try infusing water with lemon in the fridge overnight or drink a cup of warm water with a lemon slice before breakfast. Be sure to use fresh lemon instead of lemon juice. 
• Apple cider vinegar – This stimulates your stomach acid before meals to aid in digestion. As we age, or if we have been struggling with stress (and who hasn't!), our level of stomach acid starts to decline, which can impede digestion. This creates symptoms such as heartburn, gas, bloating and constipation. Taken before meals, a little goes a long way! You only need about 1 tsp-1tbsp in a little water.
• Fermented foods – There are several studies recently showing the connection of fermented foods to improved health, including improved immune system, digestive health and mood - including anxiety and depression. The fermentation process produces beneficial probiotics. There are several types of fermented food available such as sauerkraut, kombucha tea, kefir, kimchi, and of course yogurt. Have you tried a variety of these? You can even make your own! 
•  Ginger root – The phytonutrient in ginger acts to soothe the stomach, if there is any digestive concerns. It is also very warming for people who tend to always be cold like me. Finally it helps to improve your immune system. Make ginger tea by boiling a few slices of fresh ginger in water.
• Tumeric root – You can find this as the root, the spice or in capsule form. The curcuminoids in turmeric act as a natural anti-inflammatory. They target any type of inflammation, including joint pain, muscle pain and even digestive issues. I use the capsule form a lot in my practice for joint pain and injuries. Research shows a higher dose is most beneficial so a capsule with a least 250mg 3x/day is suggested. However, you can add the spice to food or make turmeric tea with the root - just be careful as it can stain everything yellow!
• Flax seeds – We have heard a lot about flax seed in terms of its fiber content, however I use it a lot in my practice for many gynecological issues, such as cramps, irregular period and menopause. Flax contains lignans, which act as a phytoestrogen to help balance estrogen. 1-2 tbsp ground flax seed is great for females of all ages.
• Mushrooms – Their polysaccharides in mushrooms improve and balance your immune system. They are great for a poor immune system, fatigue or any immune condition. Try adding more shiitake mushrooms to stir-fries or  try chaga tea. 
• Cruciferous veggies – This is a large group of veggies, including broccoli, cauliflower and greens. They contain I-3-C, which is needed in both phases 1 and 2 of liver detoxification. By adding these vegetables to your diet, you improve your livers function, ultimately improving your overall health. 
• Finally think colour! - The more colour you have in your diet, the broader spectrum of phytonutrients, vitamins and minerals you are getting. A good question to ask yourself is, how many colours are in my diet today?

Have you tried one or more of these foods for their medicinal benefits? Which is your favourite?

Also, if there is a topic you are curious about please let me know in the comments below and I'd be happy to shed a little more light on it.

In health & happiness, 

Dr. Karen

Giving the body a break: Spring Cleanse

We recently completed our first Spring Cleanse at Symmetry Wellness Centre and it was a success! The cleanse was two weeks focusing on healthy whole foods, eliminating the more inflammatory and processed foods, including gluten, processed sugar, alcohol and coffee. Although not everyone has repercussions from some of these foods, ie coffee, it is good to give the body and liver a break at least once a year. We stuck to a whole foods cleanse, instead of the more aggressive cleanses, as our bodies still need nutrients and fibre to function optimally and several people participating had never done a cleanse before. 

Who should cleanse? Everyone! Even if our diet is super clean, we are bombarded with toxins everyday from multiple sources. Some examples are processed food, pesticides, pollution and radiation. It is a good idea to do a cleanse at least once a year to support your body's natural detoxification processes and empty our "bucket". 

Body as a bucket: Think of our bodies as a bucket. When we are born, is it a empty - a clean state - then we start to fill up the bucket. If we are not careful, overtime it will overflow, creating symptoms. These could be eczema, asthma, high blood pressure or cancer, to name a few. What we want to do is promote an ebb and flow to the bucket, preventing it from overflowing. To do this we need to decrease the amount of stress we put on our bodies, food stressors and/or emotional stressors, but also ensure the healthy functioning of our "organs of elimination" - liver, bowels, kidneys and skin. This means, eating a whole foods diet, exercising and focusing on emptying our bowels at least once a day. What comes in...must come out (except for the nutrients that we DO absorb)! If this is an issue for you, consider liver support, more fibre or water. Consult an ND if more support is needed. 

Why Spring? In chinese medicine, spring is the time of the liver, therefore the perfect time to support its detoxification function. The change of the seasons is a new beginning for the nature around us. We can implement this new beginning to our bodies as well, giving it a fresh start. Nature is helping us do this with new buds, sprouts and herbs flourishing. Nutrients is more concentrated in light, fresh foods. No need for larger, heavier meals to hibernate for the winter, but fresh salads and cooler foods to put a "spring" in your step :)

Healthy habits: During a detox, one goal of mine is to help implement healthy habits to carry forward into the summer. Here are some easy ones you'll hear me mention a lot:

• Drinking more water! Especially during the hotter months to replenish that which we have lost during the day. Hungry? Reach for water first.
• Warm water with lemon and castor oil packs - The pack at night over the liver and lemon water in the morning helps to get those bowels moving and stimulate digestion. 
• Apple cider vinegar and honey - 1 tsp ACV + 1 tsp local honey in 1 cup hot water. The bitter and sweat together is the perfect combination to use food as medicine to stimulate the liver, and even combat seasonal allergies.
• Tumeric - The spice of many names. "Curcuma longa" in latin, is a powerful spice with many actions including anti-inflammatory, immune regulating and liver supporting. I higher dose taken in capsule form has the best results. 
• Light fresh meals - Click on the photos above for some fresh ideas.

What have you done to support your liver this spring?

Join us next year for our 2nd annual spring cleanse!

In health & happiness,

Dr. Karen

To gluten or not to gluten?

Gluten free grains and seeds :)

The term "gluten free" is starting to pop up everywhere, from baked goods, condiments, and even take out pizza. So...you may be wondering if going gluten free is right for you, or if it is just a "fad". 

May is Mental Health month and since gluten has been shown to be a silent cause of MANY mental health conditions (Dr. David Perlmutter's Grain Brain goes into much detail), I thought this was the right time to take you through why I believe this "fad" is more that just a fad. It may be your solution. 

Many diets have come and gone. So unlike fads in fashion, which I admit to caving to on numerous occasions, I am cautious when it comes to nutrition and tend to not waver on my recommendations. One of these recommendations however, for many of my patients, IS a gluten-free diet. This diet isn't necessary for everyone but new research is showing that around 1 in 10 people are sensitive to gluten (1 in 300 are celiac - inflammation on overdrive creating an autoimmune reaction to gluten). 

Are you gluten sensitive?

Are you suffering from any of the following?

• feeling sluggish
• brain fog
• headaches
• depression/moodiness
• ADHD
• memory loss
• anxiety
• let's not forget symptoms not associated with mental health - skin rashes, allergies, joint pain or any form of digestive issues

If you answered yes to any (or many!) of these symptoms, gluten may be the culprit. In Naturopathic Medicine, the terms leaky gut and food sensitivities are frequently used. When we frequently experience stress, we spend more time in the "fight or flight" portion of our nervous system and not the important "rest and digest" portion. This prevents proper digestion of food causing inflammation in the gut, which then leaks into our blood stream causing systemic issues. While symptoms could be triggered by a variety of foods because of this process, gluten can cause more issues due to over-exposure, over-processing and its effect on blood sugar.

Let's talk about blood sugar. When digested (if at all), these grains are broken down into glucose very quickly. The glycemic index (or surge of blood sugar) of whole grain bread is higher than a snickers bar or a banana (!), stressing our pancreas to produce more insulin in order to transport glucose into our cells. High blood glucose leads to inflammation - in our gut, joints, skin or the silent organ - the brain! There are no pain receptors in our brain and high glucose (and low dietary fat - but more on good fats later) can wreak havoc without any concrete indication. Inflammation will decrease neurotransmitter levels, which are responsible for keeping us happy and healthy, and affect our neurons and the signals they send for memory and so on. 

Gluten being over-processed, genetically modified and over-consumed is a whole different segway but I won't bore you with that today. Instead let's explore some basics. 

What exactly is gluten?

Gluten is a mixture of proteins, gliadin being one, in many grains. It is responsible for the chewiness of many bread products that we eat every day. It can be found in:

• wheat (most breads, pastas, cakes, cookies, donuts...you get the picture)
• barley
• farro
• kamut
• rye
• spelt
• many pre-packaged foods and condiments (eg. ketchup, soy sauce, salad dressings)

So what can I eat?

If you are experiencing any of the above symptoms I suggest cutting out gluten for a month and keeping tabs on your symptoms. If you feel better, thats fantastic - keep it up. If not, more exploration with your ND is necessary. The gluten free trend makes it much easier to replace your bread for bread, pasta for pasta, cookie for cookie etc, but pre-packaged gluten free foods and some flours tend to spike your blood sugar even more. Therefore focus on healthy whole grains and legumes (think quinoa, buckwheat, sweet potato, rice). You'd be surprised what foods are out there when you open your eyes and experiment! The following foods are gluten-free:

• amaranth
• arrowroot
• buckwheat/kasha
• corn
• flax
• millet
• oats
• quinoa
• rice
• tapioca
• potato
• teff

Follow my food Fridays to learn some new recipes or check out my favourite food blogs for some more ideas. If you enjoy baking like I do, try experimenting with buckwheat, quinoa, and coconut flour! 

Its a lifestyle change and I understand it can be hard at first but trust me, its worth it for some people. You may not need to stick with it forever so check in with your ND. 

So clear your brain and get happy! In the words of Pharrell, - "Clap along if you feel..."

In health & happiness,

Dr. Karen

Food Friday: Healthy Eating on the Go

We know by now that healthy food is a must to ensure you feel energized and ready for a successful week. Running on just coffee and muffins just ain't gonna cut it! Packing your own food during a busy week is not only healthier, it is cheaper and keeps you from giving in to those afternoon cravings (typically a baked good of some kind filled with sugar, butter and wheat for me...delicious but dangerous). So how do you do it??

It is easier than you think and it all starts with a plan. Just like writing a to-do list for the day (Thanks Dad for instilling that in me!), write out a meal plan for the week. Doesn't have to be exact, but it will give you an idea of what you need to buy and how many meals you need to prepare. Been inspired by a new recipe? Add it to the week! Come home late on Tuesdays? Have leftovers or plan for a quick meal like a salad or fish. 

Next, write out a grocery list and head to your local market or grocery store. I typically do my grocery shopping on Saturday (you can find me at the Halifax Market) and Sunday (for the rest). Give yourself a couple hours on Sunday (or whatever day works for you) to prep a few things for the week. You will be grateful for those couple hours you put aside later in the week...trust me! Here are some easy things you can prep in advance:

• Grains - Typically quinoa or brown rice for me. Quinoa really does only take 12 minutes and tastes great (one part quinoa, 2 parts water)! Add it to salads, veggies etc in lunches or as a side dish for dinner. Quinoa is not only gluten-free, it has anti-inflammatory properties and is a source of protein, fiber and even omega-3s. 
• Roasted veggies - I normally roast a mix of sweet potato, carrot, turnip, beets and squash. I cube them, coat with a drizzle of olive oil, sea salt, dried herbs, and paprika and roast in a baking dish at 350F for an hour. They taste good either hot or cold in lunches. 
• Chicken breast - Baked/bbq chicken breast is easy to prep in advance and add in lunches for a good source of protein. We need about 0.8g of protein per kg of body weight. Therefore a 3 ounce chicken breast, with around 30 g of protein, goes a long way for a 140 lb person for example.
• Hummus - Easy to buy but I make my own with a can of chickpeas adding garlic, lemon juice, olive oil, cumin, salt and pepper. You can always add things like basil, roasted red peppers etc to add a little zing. Add hummus to salads to add creaminess or take with you for a snack with veggies or crackers. 
• Soup/stew - It is always helpful to make a big soup or stew on the weekend to have for the week. I'm making a carrot soup tonight from the Chatelaine magazine :) 
• Smoothie - If you still have time and are not sick of the kitchen yet, you can prep things for smoothies or salad, like chopping kale, celery or fruit and store in tupperware or ziplock.

All these things are easy to throw together in the morning. If its not leftover soup or fish, I'll combine some roasted veggies with chicken or hummus and arugula, roasted sunflower seeds, avocado and cherry tomatoes...mixing it up now and then. What's your favourite combination? 

Yours in health and happiness,

Dr. Karen