Anxiety: Tried and Tested Tools

As the concept of mindfulness becomes more recognized, anxiety and high stress seem to be more prevalent. Perhaps we are finally taking note of how our body feels and recognizing that there needs to be a shift, or perhaps we just keep piling on responsibilities.

There is an optimal level of stress, we would not get anything done if we had nothing to drive us (see graph below). However, it is easy to teeter over the edge! 

Finding ways to manage your anxiety so we are not always "on alert", is vital to our health. I have mentioned before that this is something I have struggled with over the years. I have never suffered from lack of sleep due to stress, unless it is the night before a big event, but my stomach and skin suffers and I notice it quickly. Everyone will have their own way anxiety and stress represents itself in their body and recognizing these signs is helpful. It is well documented that anxiety and high stress have many negative implications on our health.

• Does your mind race at night, preventing you from getting to sleep?
• Do you find it hard to concentrate at work?
• Do you find you are overly emotional before your period, or in general?
• Do you get palpitations or a racing heart?
• Do you feel bloated often?
• Is your skin breaking out in hives often?
• …just to name a few.

Tried and Tested Tools:

Over the years, there have been several natural “go-to’s” to manage my stress and anxiety and I wanted to share a few more with you:

1. Yoga: What I love about yoga is that it is for all levels and all body types. There are days I want to push myself and work up a sweat or try a new pose, and days I could sit in child’s pose or legs up the wall the whole time. Both are very nourishing at the right time. The movement is in tune with your breath, connecting mind to body. If you are beginner or would like something slower and nourishing check out www.yogawithadriene.com. If you are in Halifax, check out Shanti Hot Yoga, Rio or Breathing Space - to name a few. If you want a little more fire at home check out www.oneoeight.tv. 
2. Meditation: Start with playing your favourite song, like this one, sit comfortably on the floor and breath deeply, into your chest and belly, until it is over. It can be that simple! Or take 20 minutes a day to try Deepak Chopra’s 21 day mediation challenge - starting Monday. 
3. Rescue remedy: I love having this in my purse at all times for those acute stressors. Bach flowers are an amazing gentle form of medicine and this is a blend of a few. You can find it in any health food store, or the health food section of the grocery store. 
4. Time with friends and family: My friends and family are very important to me. Not only do they make me feel good in the moment, I will live longer because of them! There is a great study showing that social support is a better predictor of lifespan that BMI, pollution and even smoking. My weekends are typically filled with time with my loved ones, decreasing my cortisol levels and increasing oxytocin. 
5. Avoiding stimulants: Unless I am on a very relaxing vacation, I cannot drink coffee or any caffeine. I am a slow metabolizer of coffee, therefore a small amount makes me jittery and spikes my anxiety. I suggest taking a caffeine break for at least 2 weeks, to understand how your body reacts to it. Other options are chamomile or peppermint tea, or just plain water. 
6. Mind mapping: I have started about 3 journals, all with 1-3 entries in it. It is not my thing. However, when I am feeling overwhelmed, making a mind-map or vision board of my ideas helps to organize my thoughts and create a plan. 
7. To do lists: Lists are key to a stress free week. I was introduce to Toodledo by a friend and colleague and it has made life so much easier. I can make due dates, organize by importance, and I don’t have to re-write things over and over. Do you have a favourite To Do app?
8. Acupuncture: Is the tip of your tongue red? Do you have red dots over your tongue? These are clues that your body is “on alert.” Acupuncture addresses this pattern with powerful points like Yin tang or Ht 7. Consistency is key with acupuncture. 

I do take, and suggest, supplements when needed, and that is where a Naturopathic Doctor can help. Sometimes a little extra support is necessary, especially during times of acute anxiety. I also have mentioned before that anxiety could be due to a hidden cause and an ND can help decipher what that might be. 

What are your favourite anxiety busters? Let me know in the comments below 😃

In health & happiness, 

Dr. Karen

Food Friday: Coconut Paradise Bars

I have made these a couple times as a treat, then brought them into work, and every time they disappear just a quickly as I bring them in. They are that delicious! If you like Bounty Bars, but don’t like all the additives and extra sugar they have, you are in for a treat. These have only honey as a natural sweetener and filled with soothing and nourishing coconut. The bonus is the chocolate coating on top, and you can even make your own with cocoa powder, maple syrup and cacao butter if you are ambitious. These are adapted from one of my favourite cookbooks Hemsley and Hemsley. 

The Nitty Gritty

Coconut oil is becoming another hot topic these days and for some good reasons. It has a higher smoke point therefore great for baking at a higher temperature. It is also a saturated fat but mainly comprised of medium-chain fatty acids, including lauric acid and caprylic acid, instead of long-chain fatty acids. MCFAs can be absorbed directly into the circulation, for a quick source of energy. Coconut cream is similar to coconut milk but with less water content. It is higher in calories and saturated fat, therefore good to eat in moderation, hence don’t eat the whole pan. 😃 Cut these into smaller bars and you have a delicious, nutritious treat that won’t send your blood sugar levels flying high. 

Paradise Bars

(Makes 24 bars)

Ingredients:

• 1 package creamed coconut (just under 1 cup)(can be found at Sobey's or Pete's)

• 6 tbsp coconut oil

• 3 tbsp raw honey

• 1 ½ tsp pure vanilla extract

• a pinch of salt

• just under ¾ cup shredded coconut (unsweetened)

• 7 oz (85% cocoa solids) dark chocolate (I use Bakers semi-sweet chocolate)

Recipe:

1. Line a 8 in square pan with parchment paper. In cold weather, place the unopened packet of creamed coconut in a bowl of warm water to melt it through (massage the packet to help it along). In warm weather, the creamed coconut will already be fluid enough.

2. When it’s soft all the way through, pour into a bowl and mix in the coconut oil (it will melt if it’s hard), raw honey, vanilla, salt and 2-4 tbsp water if you like a softer centre.

3. Stir in the shredded coconut evenly to create a doughy consistency.

4. Pour the dough into the prepared pan. Press the mixture down with the back of a spoon to make it level and set in the fridge for 15 minutes until hard.

5. Turn the pan of coconut mixture out onto a chopping board and slice into 6 horizontal slices by 4 vertical. Place them onto a baking sheet lined with parchment paper and keep in the freezer while you prep the chocolate.

6. Melt the chocolate in a glass or metal bowl over a pan of warm water – make sure the water does not touch the bottom of the bowl and do not allow the water to boil or simmer – you may have to keep removing from the heat. This should take about 30 minutes. (Alternatively, melt chocolate in a pot on the stove slowly and let cool slightly.)

7. When the chocolate has almost melted, take the bowl off the heat. Leave it to cool as much as possible without it hardening to give a thicker coating to the paradise bars – stir occasionally.

8. Dip the frozen coconut bars into the chocolate using two forks, letting the excess drip off, and carefully place back onto the cold baking tray, leaving space between each bar. If the chocolate mixture becomes too cold, you may need to put it back over the simmering water again.

9. When you’ve finished dipping all the bars, place the tray back into the fridge until set. Once set, seal in a container in the fridge or freezer until required. They will keep in the fridge for a month – longer in the freezer (if they last!).

Enjoy!!

In health & happiness,

Dr. Karen

(Photo credit: www.getthegloss.com)

Food Friday: Mediterranean Kale & White Bean Soup with Sausage

Soup, soup, soup! As I write this it is rainy and cold outside so a warm soup is the perfect companion. This is one of my favourite soups and was found in Fine Cooking Magazine in 2008 by my mom. This soup is so easy to prepare, low in carbohydrates, higher in protein and full of nutrients. A bowl of this soup also quenches the desire for a little spice, and you can adjust this to your liking.

For those who find kale a little too rough for your liking, which is the case when eaten raw, this is a great recipe to try. Steaming or simmering kale softens it, making it easier on your digestion, but still providing you with all the beneficial nutrients. Kale is a great source of fiber, helping with constipation and high cholesterol. It is also high in many vitamins and act as an antioxidant. Aim to include cruciferous vegetables, such as kale, to your diet 4-5 times per week, in soups, salads, smoothies etc.

As for the sausage, be sure to buy good quality meat. You typically need to eat less of it if it is good quality. I buy mine from either the farmers markets, a good butcher or Pete’s. The spicier the better in this soup for me.

With more colds and flus going around this winter, the amount of garlic and onion in this soup helps to stimulate the immune system. Drinking ginger tea or supplementing with vitamin C and/or D can go a long way as well.

Without further ado…the recipe.

Mediterranean Kale & White Bean Soup with Sausage

Ingredients:

• ½ lb. sweet or spicy Italian sausage (about 3 links, turkey or pork)

• 2 Tbsp olive oil

• One-half small yellow onion, cut into small dice

• 1 medium carrot, cut into small dice

• 1 rib celery, cut into small dice

• 5 large cloves garlic, minced (about 2 Tbsp)

• 1/8 tsp. crushed red pepper flakes

• Kosher salt and freshly ground black pepper

• 6 cups lower-salt chicken broth

• 1 lb. 3 oz. can cannellini or white kidney beans, rinsed and drained, or 2 cups cooked dried beans

• 1 lb. kale, rinsed, stems removed, leaves torn into bite-size pieces (8 cups firmly packed)

• 1 Tbs. fresh lemon juice

• ½ tsp. finely grated lemon zest (optional)

Recipe:

Remove the sausage from its casing and tear it by hand into bite-size pieces.  Heat 1 tbsp of the olive oil in a 4 or 5 quart heavy pot or Dutch oven over medium heat.  Add the sausage and cook, stirring occasionally, until lightly browned, about 5 minutes.  With a slotted spoon, transfer the sausage to a plate, leaving any rendered fat in the pot.

Add the remaining 1 tbsp olive oil to the pot, increase the heat to medium high, and add the onion.  Cook, stirring frequently, until fragrant and beginning to soften, about 2 minutes.  Add the carrot and celery and cook, stirring frequently, until they begin to soften and brown, about 2 minutes more.  Be sure to scrape any brown bits from the bottom of the pan.  Stir in the garlic, pepper flakes, ½ tsp. salt, and ¼ tsp. pepper and cook, stirring, until the garlic is fragrant, about 1 minute more.  Add the chicken broth and bring to a boil over high heat.

When the broth reaches a boil, reduce the heat to medium, add the sausage along with any collected juices, and half the beans.  Mash the remaining beans with a fork or wooden spoon and add them to the pot, stirring to distribute.  Stir in the kale, adjust the heat as necessary to maintain a gentle simmer, and simmer until the kale is tender, 15 to 20 minutes.  Stir in the lemon juice and lemon zest (if using) and season to taste with salt and pepper.

NOTE: You can add more sausage and broth to your liking. Best made ahead and reheated – hence a great lunch!

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Ginger Turmeric Soup + the Therapeutic Effects of Turmeric

If you are looking for a flavourful warming soup that is also helpful in detoxifying and soothing your stomach, look no further. My sister shared this recipe with me, and since it has had rave reviews by me and many of my patients. It is a simple meal to prepare and packed with superfoods ginger and tumeric. 

It seems as though turmeric is the new “fad” food, with turmeric soups, turmeric teas and turmeric milks etc, therefore I wanted to shed little light on this spice so you know WHY you are eating it. It is great to be consumed liberally in your diet, however when specific medicinal effects are desired, higher doses should be used.  

Turmeric is a perennial herb of the ginger family and is the major ingredient in curry powder for its flavour and colour. It has a plethora of uses from anticancer, liver and heart protective, soothing for the digestive track, and most notably as an anti-inflammatory for pain and autoimmune conditions. The active component is called curcumin. In terms of its anti-inflammatory effects, studies have shown curcumin to be more effective than cortisone in acute inflammatory, slightly less in chronic inflammatory, and with no toxicity or side effects. 

Unfortunately turmeric is poorly absorbed. Studies have shown that 40%-85% of an oral dose of turmeric passes through the GI track, leading to even smaller dose of curcumin. For this reason, it is important to use a higher quality product with a greater bioavailability. As well for its therapeutic effect, a higher dose is necessary of this higher quality product, around 1200-1500mg turmeric for around 200-300mg curcumin absorption. Much higher than what you would get in one teaspoon of powder. Patients of mine that start taking a higher quality supplements at a higher dose, notice their pain decrease much more quickly. 

Again, eating it liberally is good, however if you suffer from any specific issue you may need to supplement at a higher dose with a good quality supplement. 

Consult a health care practitioner to figure out the correct dose for you, and potential drug interactions with these higher doses.  

Ginger Turmeric Soup

Ingredients:

• 6-8 big carrot sticks

• 1 large sweet potato, or 2 small

• 2 large cloves garlic

• 1 medium onion

• 1-2 tbsp coconut oil

• 2 tsp turmeric, ground

• 2 tsp (madras) curry powder (or curry paste)

• 2 tsp fresh minced ginger

• 4-5 cups veggie stock

• ½ cup coconut milk

• A pinch of cayenne pepper

• 1-2 tbsp apple cider vinegar

Directions:

1. Preheat oven to 400 degrees.

2. Peel and roughly chop the carrots and sweet potatoes and place on a baking sheet. Toss everything with a drizzle of olive oil, and a good amount of salt and pepper. Roast for about 25 minutes, or until everything is golden brown.

3. Meanwhile, in a large pot, heat a bit of oil over low heat, and add the chopped onion and garlic. Add a pinch of salt and cook until translucent. Add the turmeric, curry powder, and grated ginger and heat just until fragrant (30 seconds). Add the coconut milk and stock, and bring to a gentle boil, cover, and reduce to a low simmer. Add water to thin out if necessary.

4. Add all of the roasted veggies to the pot. Leave the pot uncovered and turn the heat off. Allow it to cool for a bit and then puree in a high speed blender.

5. Taste and adjust the spices to your liking.

Enjoy!

In health & happiness, 

Dr. Karen