Food Friday: Turkey-Sweet Potato Hash

The 2015 Spring Cleanse we are doing at the clinic is weeks away (May 25th-June 7th), so I wanted to share a taste of the type of recipes I will be sharing with the group. Spring is a great time to do a gentle cleanse or reboot. In chinese medicine, spring is the time of the liver, and the liver is responsible for cleansing and detoxing the body. By eliminating the more inflammatory foods, such as gluten, dairy and sugar, and supporting the liver to work optimally, we will begin to feel more energized, less bloated, see clearer skin and shed some winter weight. 

This recipe comes from the authors of The Whole Life Nutrition Cookbook, and is suggested during an elimination diet for breakfast. The ground turkey provides adequate morning protein for the day ahead, and is a less inflammatory meat. Sweet potatoes are also anti-inflammatory, with antioxidants and help balance blood sugar. Great for a detox and taste delicious. You can make a big batch of this recipe ahead of time, for a quick, nutritious breakfast. I like adding a side of sauteed greens, such as kale. I added fried plantains one morning to curb my craving as well! 

(If you want to join in on the cleanse, check out my facebook page here, for more information.)

Ingredients: 

• 1 1/2 pounds sweet potatoes, peeled and cut into chunks
• 3-4 green onions, cut into large pieces
• 2 tbsp olive oil
• 3/4 pound ground organic turkey
• 1/2-1 tsp dried marjoram (can substitute half the amount of oregano, if needed)
• 1/2 tsp Herbamare (or sea salt)
• freshly ground black pepper
• 3-4 tbsp thinly sliced fresh sage leaves - garnish
• 2-3 green onions, thinly sliced - garnish

Recipe:

1. Place the sweet potatoes and green onions into a food processor/blender. Pulse/process until chopped into small pieces, being careful not to over process.
2. Heat a 12-inch cast iron skillet over medium heat. Add the oil. Saute sweet potatoes and green onions for 10 to 12 minutes then push them to the side of the pan. Add the ground turkey to the empty side of the pan, sprinkle with marjoram, Herbamare, and pepper. Saute for about 5 minutes or until cooked. Add a dash more olive oil if needed. 
3. Stir the sweet potatoes and turkey together; saute a few minutes more. Taste and adjust seasonings if necessary. Sprinkle with fresh sage and green onions. Serve and enjoy! 

In health & happiness,

Dr. Karen

From Around the Web

1. Simple buckwheat bread. Gluten free, simple to make and so delicious!

2. Cauliflower "fried rice." My weekend meal prep?

3. A great listen about being "busy." 

4. Naturopathic Medicine Week Events - May 11th-17th.

5. Dietary cholesterol - not something to worry about. Guidelines finally following the research.

6. Soy and breast cancer - Why soy is actually beneficial in breast cancer.

7. My new favourite smoothie - The Love Smoothie.

8. Can you get enough calcium in a dairy-free diet? Yes!

9. Finally...a few ideas for mom for Mothers Day (something a little different :))

In health & happiness,

Dr. Karen

Food Friday: Peanut butter cups

HALF EATEN CUP...I JUST COULDN'T WAIT :) 

Around Easter time, I am tempted just like many of us, with mini-eggs and chocolate bunnies! I was able to stay clear for the most part this year. However, my sister was here visiting for the holiday so I wanted to have some Easter treat for us to enjoy. These peanut butter cups were the perfect indulgence, made with only a few all natural ingredients and very easy to make. They were introduced to me by a great friend and colleague and I am happy to keep spreading the word. 

Ingredients:

• 1 1/3 cups vegan chocolate chips, melted (I use camino fair trade chips; mixed with about 1 tbsp coconut oil)
• 3/4 cup natural peanut butter
• 1/4 cup pure maple syrup 
• 2 tbsp nutritional yeast (gives it the savoury flavour you keep coming back for!)

Recipe:

• Line 12 muffin cups with paper muffin liners.
• Pour about a teaspoon of melted chocolate into the bottom of each muffin liner and tap the tin on the counter a couple of times to smooth out. Make sure the chocolate is touching all sides of the liner or your filling will leak out the bottom. Pop the muffin tin in the freezer to set while you prepare the filling (approx 10 minutes).
• In a small bowl, combine the peanut butter, maple syrup and nutritional yeast. Once the chocolate on the bottom is set, remove the tin from the freezer and divide the peanut butter mixture evenly between the 12 cups, smoothing the peanut butter out so it touches all sides of the liner. It doesn't have to be perfect; the rest of the chocolate will fill in the gaps. 
• Divide the remaining melted chocolate evenly between the 12 cups, tapping on the counter again to smooth out the chocolate. Place in the freezer until it is set. Once set, remove the muffin liners and store in the refrigerator (or freezer).

I hope you enjoy them just as much as I do :)

In health and happiness, 

Dr. Karen 

Menopause: Is it hot in here, or is it just me?!

Catch yourself saying this often? There is a logical explanation for it...hormones!

Menopause is a normal physiological change women experience at some point in their life. It is not something we should try to prevent but also not something we have to ignore. Several things can help women adapt to these hormonal changes. The typically age of menopause is 51, but it is normal to experience symptoms 5-6 years on either side. Women can also be jolted into menopause at an earlier age due to such things as a bilateral oophorectomy (removal of both ovaries), chemo/radiation or even a very stressful event. Also, all women experience menopause differently, which is why individualized treatment is important to see the greatest improvement.

Common/classic symptoms:

Photo: http://www.life-saving-naturalcures-and-naturalremedies.com/home-remedies-for-hot-flashes.html

• changes in your menstrual cycle
• hot flashes/night sweats
• sleep disturbances
• vaginal dryness
• low libido

Other symptoms that may be associated with menopause:

• anxiety/depression
• memory issues
• urinary incontinence
• weight gain
• skin/hair changes (dry skin; more or less hair)
• fatigue
• joint pain
• headaches
• dry eyes

What is happening?

A little terminology: Perimenopause is the period immediately before menopause, starting with changes in the menstrual cycle and ending 12 months after the final period. Postmenopause begins after the final period. Menopause encompasses all of this.

During our childbearing years, our bodies secrete estrogen, progesterone and FSH (among other hormones) to regulate our cycle, produce an egg, stimulate ovulation and create a menses every month. As we age, the number of ovarian eggs decrease and these hormones begin to change. FSH levels initially rise during perimenopause, then progesterone levels begin to decline (less produced in your ovaries). This typically initiates a longer, heavier and/or less frequent period. Finally, close to the end of perimenopause, estrogen levels decline, causing those dreaded hot flashes/night sweats and dryness (everywhere!). The variety of different menopausal symptoms occur as these hormones have many effects in our body and there is a strong connection between your sex hormones and stress hormones. 

What can you do to improve your symptoms?

About 75% of menopausal symptoms can be managed with non-hormonal strategies, including diet, herbs and lifestyle changes. 

Diet:

• Eating a whole foods colourful diet is always a good start to ensure adequate nutrients. 
• Adding omega 3s, found in fish/fish oil, nuts and seeds will help decrease inflammation causing more severe menopausal symptoms. Several studies have shown a decrease in hot flashes and depression with omega 3s. 
• Flax seed is a good source of omega 3 but also acts as a pytoestrogen (mimic or blocks estrogen depending on what is needed). In this case, it mimics estrogen to minimize symptoms. One tablespoon ground per day is an adequate dose.
• Eating adequate good fats is important for hormone synthesis but will also help with lubrication. Think oils, butter/ghee and avocado. 
• Finally, noticing symptom triggers and avoiding them as much as possible is key. Common hot flash triggers are alcohol, caffeine and spicy food. 

Herbs: Several botanical herbs have been studied around their effectiveness on menopausal symptoms and may be all that is needed.

• Black cohosh has been shown to decrease several symptoms including hot flashes/night sweats, joint pain and depression and is safe in breast cancer.  
• More recently Maca has popped up and has been shown to have the most effect on low libido. 
• Saint John's Wort is very effective in taking "the edge off" if you are feeling anxious or depressed, as well as improving hot flashes.
•  Considering the connection to the adrenal (stress) gland, Ginseng or Ashwagandha may be the right herb. It acts on the adrenal glands to improve psychological well-being, fatigue and sleep.
• Finally, Valarian can be taken in combination with any of these herbs for insomnia due to night sweats.

These herbs are just a few herbs I tend towards for my patients. Consult an ND to find the right herbs and doses for you.

If diet and herbs have not made a significant change in your menopausal symptoms, bio-identical hormonal therapies, or conventional medication may be indicated. Bio-identical hormones mimic our natural hormones to elicit the same physiological response. The dose is dependent on the individual. Hormonal therapy and medication can have both benefits and risks. I recommend starting with the most natural strategies and work from there. 

Remember this is a new phase of life, meaning an opportunity to reassess your health status as well as create new life goals for this next phase. I am solely here to help you along the way.

In health & happiness, 

Dr. Karen