Simple ways to Spring Clean your Body and Mind

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Although it might not feel like it in Nova Scotia, Spring is here! I am being taunted by photos and messages from my sisters in Vancouver and London (England that is!), about how warm and beautiful it is there lately. I do miss the cherry blossoms around Vancouver, but am staying optimistic that it will move this way soon!

With spring, comes spring cleaning. Spring cleaning not only refers to material objects but to our bodies as well. In an ideal world, we would eat healthily year round and not expose ourselves to toxins and chemicals, but that requires a lot of dedication. Don’t fret, the change of seasons is the best time to detox.

In Chinese medicine, spring is the season of the liver. This powerful organ is what filters toxins, which if built up can deposit throughout our body causing a variety of symptoms, including pain, headaches, digestive issues and allergies.

Allergies are very common in the spring, however not inevitable if we take the right steps and are proactive. It’s time to let go of toxins, start to feel better and prepare for the warm season.

Here are some simple ways to detox this spring:

• Warm water with lemon in the morning - lemon stimulates your liver, primes your digestive system and promotes regular bowel movements (an important way we eliminate toxins). Cold water can shock our bodies and create tension within our digestive system, therefore stick with warm or room temperature water. 
• Apple cider vinegar - 1/4 tsp in warm water before meals will also prime your digestive system and help eliminate toxins. ACV helps with many digestive issues, such as gas, bloating and even heartburn if low acid is the culprit.
• Parsley, Cilantro, Dandelion, Nettles - All of these herbs are specific to the liver and help it function optimally. Add them to salads, smoothies or as a garnish. Dandelion and nettles can be made into a tea and have added benefits as a nutritive and a blood cleanser. 
• Drink plenty of water - Your body is about 70% water. We release toxins through urination and sweat and that comes from the water we drink! 
• Castor oil packs - Applied topically over the digestive system as a "pack," the castor oil is absorbed into the lymphatic system to cleans as well as stimulate immune function.  
• Breathing - Proper breathing, specifically the exhale, is key to activating our parasympathetic nervous system ( the "rest and digest" component), allowing our digestive system, including the liver, to continue the detoxification process. Slowing our breathing allows better exchange of old and new air, optimizing the function of every cell.
• Exercise - At least 30 minutes of moderate exercises a day can make you look and feel better. Not only does it help release toxins it helps release tension, emotions and triggers the mind-body connection. 

This is just a start but implementing these practices on a daily basis can go a long way in your overall wellbeing. So drink up, get breathing and enjoy the sunshine with a brisk walk. 

In health & happiness,

Dr. Karen

Exciting News: Sound Chiropractic

I am excited to announce that I will be working at Sound Chiropractic & Health Science Centres two days a week starting this week! They are located at Larry Uteck in Bedford, a very convenient and up and coming area in between Halifax and Bedford. I will be there Wednesdays and Fridays. If you, or anyone you know in the area, would benefit from seeing a Naturopathic Doctor, come see me or send them my way! For more information on the clinic visit my Contact page or www.soundchiropractic.ca

In health and happiness, 

Dr. Karen

Food Friday: Homemade dressings

Photo: MindBodyGreen.com

Happy Spring everyone...or not! As I sit here writing this, the huge East Coast blizzard is going on outside my window. It seems like mother nature has yet to get the memo.

I typically recommend warm, hearty food during the winter months, instead of tropical-like foods, as they contain the nutrients we need to thrive in the winter. A wise ND once reminded me that the cells on the inside of our bodies cannot see the sun, so choosing food according to the seasons is important. Their nutrient balance signals our bodies to stimulate production of necessary nutrients, vitamin D for example when we don't get as much sun in the winter.  However, I'm starting to incorporate more fresh raw foods in my diet, including green smoothies and salads, because let's face it...I'm sick of winter! So, instead of dwelling on the snow, let's start tricking ourselves that spring is here. 

We may all have our favourite ingredients but I believe that a good dressing completes the salad. There are lots of great store-bought salad dressings out there, but also a lot of bad ones. Make sure to read the labels, looking for added sugars or preservatives. But why waste your money when you can create mouth watering dressings in your own kitchen. Sure it's convenient, but making your own is pretty simple and can be stored for a few weeks in your fridge. 

The basic ratio of sour, sweet and oil can easily be modified but here are a few easy recipes to get you started:

My go-to vinaigrette: (2-3 servings)

• 3 tbsp apple cider vinegar (a winner to stimulate digestion!)
• 2 tbsp olive oil (stable at low heat therefore great for dressings)
• 1/2-1 tbsp maple syrup or honey (local honey can even help you desensitize to spring allergies)
• 2 tsp dijon mustard 
• salt and pepper

All ingredients mixed well in a mason jar and stored in the fridge. (I like a little bit more tang with my salad so the sour is in a higher ratio.)

Balsamic vinaigrette: (Whole Life Nutrition Cookbook)

• 4 tbsp olive oil
• 3 tbsp balsamic vinegar
• 1 tbsp maple syrup 
• 2 tsp dijon mustard
• 1 tsp tamari

Try changing up the vinegar or adding lemon, garlic, shallots, fresh herbs, or even chia seeds for an extra boost. 

Dairy-free caesar dressing: (Chef Michael Smith)

• 1 head garlic, peeled
• 1 50g can of anchovies, not drained
• 4 tbsp dijon mustard
• 1 ½ cups olive oil
• 1 tbsp Worcestershire sauce
• 2 tbsp honey
• Juice and zest of 3 lemons

In your blender or food processor pulse the garlic, anchovies and salt to a paste. Add the remaining dressing ingredients and process to a smooth dressing.

Try it! I promise you won't be disappointed. Any favourite homemade dressing recipes up your sleeve?

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