Food Friday: Bircher Muesli

I don't know about you, but I sometimes get sick of the same rotation of foods for breakfast. I also do not like to have too many smoothies in the colder months, so coming across this new recipe from sisters Hemsley and Hemsley was a delicious change. Their cookbook, The Art of Eating Well, would make a great christmas gift to anyone looking for real, unprocessed and nourishing recipes. 

This is a surprisingly easy recipe, with an added bonus of being gluten free. Buckwheat, despite its misleading name, is not a wheat. It is sold either raw or roasted, the latter known as "kasha." It is a very nutrient dense food, rich in magnesium and flavonoids, and can be used for such things as buckwheat porridge, pancakes and bread. You can find organic buckwheat groats at bulk barn, or Pete's. The instant blueberry jam, really is made in an instant, but needs to set for an hour at least, and resembles blackberry jam. It can be used to top the muesli, mixed with yogurt or smeared over toast. It lasts about a week in the fridge. 

Buckwheat Groat Bircher Muesli

(Serves 2)

Ingredients:

• 1/4 cup buckwheat groats (soaked overnight)
• 2-3 tbsp seeds (try pumpkin or sunflower seeds)
• 1/2 cup full-fat natural yogurt
• 1/4 tsp ground cinnamon, plus extra to serve
• 1 tsp raw honey
• 1 large apple, grated with skin on (honeycrisp are great now)
• handful of toasted shredded coconut, to serve

Recipe:

1. In the morning, place the drained and rinsed groats in a bowl. Mix in the rest of the ingredients. 
2. Sprinkle over the extra cinnamon, toasted shredded coconut, and/or your favourite berries, or jam, to serve. 

Instant Blueberry Chia Jam

Ingredients:

• Just under a cup of fresh or frozen blueberries
• 2 1/2 tbsp chia seeds (I get a big bag from Costco)
• 1-2 1/2 tsp raw honey (depending on your sweet tooth)
• Optional - 1/2 tsp pure vanilla extract and a squeeze of lemon juice

Recipe:

1. Mash the blueberries or blend them in a food processor (I just use a fork).
2. Mix in the chia seeds, 1 tbsp warm water and 1 tsp of the honey. Stir well to stop clumps forming or make it straight in the jar and shake to mix. 
3. Keep the chia jam sealed in a jar in the fridge to set for a least an hour or until needed.
4. Taste and stir in a little more honey, if needed. 

Enjoy!

In health & happiness,

Dr. Karen

Anxiety - 6 Ways to Conquer Your Mind

Anxiety - It is a word heard more and more among people today, since the medical community is opening up more about mental health. It is not something we should shy away from, but support each other through. 

I have come to realize, over the years of being a perfectionist, studying in medical school, and starting a practice of my own, that I suffer from anxiety. I understand why people keep it to themselves, because it is actually a hard thing to admit, and a frustrating thing to live with. Because of my anxiety, at times I question whether or not I am are good enough, healthy enough and capable of achieving what I want. My mind gets in the way, even though I know it is irrational. My thoughts can take over, making me less productive. It makes only a few tasks seem like a million that I will never be able to wade through. But this doesn't always have to happen. Taking care of myself and following these steps help to push those anxious feelings aside and go on living a happy and healthy life. 

Types and Symptoms of Anxiety: 

• Generalized anxiety disorder (GAD) - Characterized by excessive anxiety and worry. These feelings are associated with 3 of the following: restlessness or feeling "on-edge", easily fatigued, difficulty concentrating, muscle tension, irritability and sleep disturbances. 
• Social anxiety - Fear of social or performance situations, to the extent that their ability to perform at work or school is impaired. Avoidance, anticipation or distress occurs. 
• Panic disorder - Feelings of terror or anxiety strike suddenly and repeated with no warning. A panic attack occurs, including sweating, palpitations, shaking, dizziness and difficulty breathing. They can last anywhere from 3 to 10 minutes. 
• Agoraphobia - Fear of places and situations that might cause panic, helplessness, or embarrassment. Usually results from a previous panic attack in a certain area or situation (eg. heights, public spaces, small spaces etc.)

*Remember, none of these types make you inadequate or imperfect, simply who you are. Anxiety also comes in all sorts of shapes and sizes so a diagnoses is not necessary in order to benefit from these steps. 

6 Steps to Take:

1. Routine - I'll say it time and time again, our bodies LOVE routine! Hormones, including cortisol and melatonin, have a rhythm to them and a lack of routine affects these rhythms, leading to issues with energy and mood. Often we press snooze upon waking, rush off to work without eating or pooping, and are on our phones until we hit the pillow. Have a dog? Follow their cues! Wake and eat at the same time, walk every day, cuddle something, drink water and go to sleep at the same time.
2. Deep breathing/meditation - When we are frightening we tend to breath in and hold our breath. This stimulates "fight or flight". Therefore exhaling is even more important, as it stimulates our sympathetic nervous system ("rest and digest"). Shallow breathing is also a common habit, stimulating anxious feelings. Focusing on deep breathing, expanding both your chest and belly for around a count of 6, in and out, is helpful. Start small - 5 minutes 2x/day. Or delve into mediation using apps such as Calm, Breathe or Headspace. Or join me on Deepak Chopra's 21 day meditation. This is one reason why I love yoga, because it connect the mind and the body through breath and meditation. 
3. Nourish with food - We are what we eat! A diet abundant in brain foods such as fish, nuts and seeds, avocado, fermented foods and healthy oils (coconut, EVOO, grapeseed) help to feed the brain. A diet with colourful vegetables and fruit, contribute necessary vitamins and minerals and good quality protein aids to build proper hormones and neurotransmitters. Try this delicious and quick salmon recipe. 
4. Sleep - With our busy lives, our sleep is something that usually suffers. It is an important part of our routine, in order to get enough stage 4 sleep. This is the healing phase, where tissue repair, detoxification and healing occurs. Without enough sleep, inflammation increasing, in turn increasing cortisol and feelings of anxiety and stress. Try lavender essential oil on your pillow or in a bath before bed to help calm your mind.
5. Open up - This can be either discussing how you feel with family or friends or putting it on paper. Holding in our emotions is a form of stress, which can translate into other symptoms over time (eg. eczema, bloating, headaches), so get it out! Naturopathic Doctors, Psychologist, or counsellors are available to listen and help wade through your limiting emotions.
6. Support with supplements - There are several great nutraceuticals and herbs, called nervines, available to help calm the mind. My favourites are L-theanine, schizandra berries, ashwaghanda, passionflower and oats. Specific dosing and herbs depend on the person and situation. Visit an ND to find the right supplement for you. 

Finally, anxiety may occur due to other issues such as poor digestion, nutrient deficiencies and thyroid issues. Naturopathic Doctors can help decipher what the root cause is. Remember, bad weeks happen, but what is important is knowing that you can get through it using these steps and with the support around you. 

Looking for support? I offer 15 minute complimentary consults to help answer any questions you have about Naturopathic Medicine or to see if it is the right fit. Visit Get In Touch to learn more. 

In health & happiness, 

Dr. Karen

(Photo credit: everythingedrecovery.com; pinterest)

Food Friday: Mouth watering peanut sauce

I have never been a huge fan of stir-fry, however my recent retreat hosted by chef Lauren Marshall of Coastal Healing, helped to turn a new leaf. A vegan version of stir-fry, cold or hot, topped with garlic tofu and a variety of healthy sauces, makes for an easy weeknight meal. This is one of those sauces. Oh She Glows has a version as well in her cookbook.

Why not throw a variety of veggies you have in your fridge in a pan (I like cauliflower, purple cabbage, zucchini, carrots, kale), or get out your spirilizer (great for carrots, zucchini, and beets), and top with this delicious asian peanut sauce. Ta-da, it's a buddha bowl!

Ingredients:

• 1-2 garlic cloves
• 1/2 cup peanut butter or almond butter
• 2-3 tbsp lime juice
• 1/4 cup soy sauce/tamari
• 1/4 cup water (add more if needed)
• 2 tbsp maple syrup 
• 1-2 tbsp sesame oil
• 1 tbsp minced ginger
• 2 tbsp apple cider vinegar

Recipe:

1. Blend all ingredients together in a blender, adding oil in last to emulsify.
2. It will solidify somewhat when stored in the fridge, therefore you can add more water or oil if necessary to thin out next meal. 
3. Make a double batch for leftovers and store in the freezer. 

Smother buddha bowl, stir-fry, or veggie burger with sauce and enjoy!

In health & happiness,

Dr. Karen

p.s Lauren hosts retreats throughout the year. The upcoming one in November is Indian themed! The next one in January is focused on Detox with ND Dr. Adrienne Wood. All information is in link above.

Food Friday: Moroccan Fall Vegetable Stew

Well it is officially fall! My favourite season. So far, fall in Nova Scotia isn't too shabby with warmer temperatures sticking around during the day, but we will soon see the colours start to change and scarves making the yearly come-back. 

Another sign of fall is finding a variety of squash at your local market. For me that happened last week when I found the hard to find delicata squash at the Halifax Forum Market! Finding this squash only means making my favourite moroccan fall vegetable stew, from the Whole Life Nutrition cookbook. This is a wonderful stew that celebrates the flavours of fall with warming spices rich in beta-carotene and antioxidants. It a great dish if you are avoiding meat, gluten or dairy, filled with nutritious squash, potatoes and carrots, and topped with a little sweetness. It may seem like a lot of ingredients but it comes together easily and is worth it. I serve it over a little quinoa with a side green salad. This stew never fails to impress!

Ingredients:

The delicata squash :)

• 2 tbsp extra virgin olive oil

• 1 large onion, chopped

• 6 cloves garlic, minced

• 2 tsp ground cardamom (I get mine from Bulk Barn)

• 2 tsp curry powder

• 2 tsp sea salt

• 1/2 tsp freshly ground pepper

• pinch cayenne pepper

• 3 large carrots, diced

• 3 medium red potatoes, diced

• 1 small delicata squash, peeled, and cut into chunks

• 1/2 cup Zante currants (or regular, again from Bulk Barn)

• 2 cups tomato sauce

• 2 cups cooked chickpeas (to make your own, soak overnight and cook)

• 1 cup water

• 1/2 cup dried figs, chopped

• 3/4 cup almonds, toasted and chopped

• fresh mint for garnish

Recipe:

1. Heat a large pot over medium heat, and add the olive oil. Add the onion and saute until tender, about 3-5 minutes.

2. Add the garlic, then the cardamom, curry powder, salt, pepper and cayenne. Saute and stir a few minutes more.

3. Next add the carrots and potatoes. Stir well to coat with the oil and spices. Saute-stir for about 5 minutes, then add the squash and stir. Add the currents, tomato sauce, chickpeas and water. Place a lid on the pot and continue cooking until the vegetables are tender, about 25-30 minutes, stirring occasionally and adding more water if necessary.

4. Toast the almonds for about 10 minutes at 350F (or in a toaster oven like I do).

5. Before serving, sprinkle the figs and almonds on top of the stew. Top with freshly chopped mint. (Or save some nuts and figs for leftovers). Serves 4-6.

Enjoy!

In health & happiness,

Dr. Karen 

(Photo credit: divinedestinationcollection.com, nesfp.org)