Food Friday: Immune Boosting Smoothie

Whenever I feel a little run down or my body is trying to fight something off, I get out my handy blender and whip up this concoction to boost my immune system. Last weekend, it did the trick (I actually made it 3 times!). This smoothie is packed full of vitamin C from the pineapple, orange and lemon. Pineapple also aids in digestion and by now we know that 70% of our immune system resides in our gut. Ginger helps to boost our immune system as well with its diaphoretic and anti-inflammatory effects. Finally, the cayenne adds a little more punch and works as an anti-microbial and gets your blood moving. You could even throw some turmeric powder in there as well to combat inflammation. So try this out next time you are feeling a little run down and remember to take your vitamin D and your favourite cold busting formula as well. 

Pineapple Orange Immune Boosting Smoothie:

• 1/2 cup 100% pineapple juice (or frozen pineapple) 
• 1 small/medium orange, peeled
• 1 small nob ginger (to taste - I like mine spicy so I know it is working!)
• juice of 1/2 lemon 
• pinch of cayenne
• 2-3 ice cubes (if prefer cold) 

Blend all ingredients together in a high speed blender and enjoy! Feel the powers of food working to fight off any colds & flus. 

Need a little extra support for your immune system? I'd be happy to meet with you to discuss other options to help you feel your best. Check out Get In Touch to send me a message or learn about my free 15 minute complimentary consults. 

In health & happiness,

Dr. Karen 

(This recipe was adapted from OhSheGlows.)

Practicing The Loving "No" - Taking care of yourself before you give to others

The Loving “No," has been a theme lately with both my patients and myself, so I wanted to bring attention to it in the online world. This is such an important topic as it brings in aspects of both mindfulness and creating a good community around us. 

As a society we tend to take on too many responsibilities and activities. What do you have going on this coming weekend? How many tasks do you have on your to do list at work? We then can not think of the last time we did something for ourselves. 

““You should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.” 

It can depend on the place in your life you are at. If you are in the beginning stages of a new business, a new family, or taking on a bigger position at work, everything you are learning is big and takes time. Once you’ve settled into your routine, those things seem smaller and less overwhelming. However, whatever stage you are at, taking time for yourself is just as important. This is where practicing the loving “no” comes in.

We are wired to give. We are wired to be of service. We have been taught to put others first, to be the “yes man.” I know with myself, I think to have a great community around me, I need to spend time often with those I love. To give and connect, sometimes even bake, for those I love! You may be capable in theory of giving to others, but saying yes to too much, even if those demands are coming from within, we end up so depleted. We no longer have the ability to fill up our own bucket. 

In order to give, our own bucket needs to be full first. 

Practicing the loving “no” is challenging for a lot of us. If you are a compassionate person, you feel their overwhelm, their sadness, their confusion, and you immediately want to help. You may be a mother, a teacher, a leader in your business…but to give fully to others, we need to take care of ourselves first. 

It is not about what you are saying yes to, but what you are comfortable saying no to. 

It is uncomfortable to say no, especially at the beginning. Creating any type of boundary is challenging. However, if you don’t know how to say no to the things that matter less, than you don’t have time to give to those things that really matter the most. So practice saying no in a kind way. Customize it for each person and situation. Be respectful and firm. The answer is no…and here is why.  

You may even be caught by surprised with the responses you get. Setting an example of creating boundaries, carving out time for yourself, may be what was needed to inspire those around you to do the same. It only takes one person to create a ripple effect. They may mimic your behaviour and support you. So honour projects and commitments you hold dear, but start creating time for yourself to fill your bucket. Whether it be a simple meditation practice in the mornings, a cup of tea, a bath or yoga class after work, or time with your family if that fills you up. Practice the loving “no,” so you are capable of giving fully.

How do you fill your bucket? Let me know below! As always, I am here to help. If you need support because you already feel depleted, don't hesitate to reach out. 

In health & happiness,

Dr. Karen

3 Natural Ways to Improve Digestion

Oh those dreaded days when you want to look your best, whether it be for a special occasion or a work presentation, but you just can't imagine putting on that tight dress or pants due to uncomfortable bloating...Too many of us have been there, myself included. 

Digestive issues, including bloating, gas, constipation or heartburn are such common complaints and so often something I see in my practice. No doubt you have heard the term IBS, or irritable bowel syndrome, or even been diagnosed with it. The problem is, usually when given this diagnosis there is no clear direction on how to improve your symptoms. The reason being is that IBS is very much an umbrella term for a number of different things that could be going on. When it comes down to it, the most likely root cause for indigestion of any kind is that your body is using resources to support the "fight or flight" part of your nervous system, and therefore taking focus away from our "rest and digest" component of our nervous system. We need our nervous system to turn on those lovely digestive juices to properly digest and breakdown our food, absorb necessary nutrients and eliminate toxins and inflammation. When we are too busy being just that, too busy, causing stress, insomnia and avoiding that (necessary) breakdown we can ultimately wreck havoc on our digestive systems. Some people may end up with too little stomach acid, causing heartburn, or SIBO causing constipation, and others an overgrowth of Candida causing more bloating, as well as skin issues and mental fog. We are all individuals therefore our bodies respond differently. 

Luckily there are a few things you can do today to start improving your digestive symptoms:

1. Take a deep breath! I know it sounds simple, but a couple deep breaths can go a long way to decrease cortisol levels and shift your body back into “rest and digest.” This is especially important before eating any meal. If you tend to work through your lunch break or run out the door with your breakfast, you are not giving your body the much needed time and support to properly digest that meal. I love meals with loved ones as we tend to slow down and be present while we eat (with the exception of holidays where there seems to always be too much food! :)). So whether it is simply taking a few deep breaths before your next meal or a plan to eat with a friend at work, you are taking a step towards better digestion. 

2. Drink chai tea. Herbal medicine can work wonders to decrease bloating! Carminative herbs, such as fennel, ginger and cardamom work to calm the digestive track by decreasing muscle spasm, eliminating gas and soothing the gut lining. They are best used after eating. A carminative tea you can make at home that tastes great is this caffeine free chai tea. Boil 4 cups of water with 2 cinnamon sticks, 1 tsp cloves, 1 tsp crushed cardamom pods (5-6 pods), 1 tsp black peppercorn and 2 tbsp sliced ginger for 10-15 minutes. Strain this and drink after a meal on its own or mixed with nut milk and a little honey. Yum!
3. Get your twist on. These days we are quite sedentary working at a desk or computer all day. Our digestive track is ultimately one big muscle that benefits from being massaged once and awhile with abdominal twists. It is like ringing out a towel to relieve any excess gunk we don’t want. Try a few twists at home such as the one shown above or find a yoga class near you that will most likely incorporate a few twists in a class. 

Additional testing, food elimination and more detective work may be helpful to uncover the root cause of your digestive concerns, in order to create a more individualized treatment plan. Looking for more support? I'd be happy to help. I offer free 15 minute consults to see if Naturopathic Medicine is the right fit for you!

In health & happiness, 

Dr. Karen

(Photo credits: divalikes.com; corepoweryoga.com)

Food Friday: Sweet Potato, Chickpea Coconut Curry

Photo from ohsheglows.com 

Angela Liddon strikes again! I received my copy of her newest cookbook, Oh She Glows Everyday, only a few days after it was available this September. Initially scrolling through it, I was a little disappointed because nothing jumped out at me as new and exciting. But then I realized I was feeling that way because that type of food and recipes are so engrained in me it already looked like what I would cook in my kitchen. Because of that I then got excited because I knew I would use and reuse this cookbook so much! If that even makes sense...I'm not sure. 

I cooked this recipe for an amazing friend of mine last weekend. It was the perfect comfort food for the much needed catch up. It was also super easy to make and very nutritious. This curry is gluten free, dairy free and can be grain free depending on if you serve it on rice/quinoa etc or not. Make sure you dice the sweet potato into smaller pieces to speed up cooking time. Sweet potatoes are full of vitamin A and vitamin C making it a great antioxidant veggie. The greens are pretty hidden in the curry as well, which makes it great for kids. 

Ingredients:

• 4 tsp coconut oil
• 1 tbsp cumin seeds/ground cumin
• 1 medium onion, finely chopped (about 2 cups)
• 1 tsp sea salt, to taste
• 3 large garlic cloves, minced
• 4 tsp grated fresh ginger
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/4 tsp red pepper flakes, to taste
• 1 medium/large sweet potato, peeled and cut into 1/4-1/2 in dice (about 3 cups)
• 1 14 oz can chickpeas, drained and rinsed 
• 1 14 oz can diced tomatoes, with juices
• 1 can coconut milk 
• 1 package baby spinach (5 oz/142g)
• freshly ground pepper
• chopping fresh cilantro - for garnish
• unsweetened shredded coconut

Directions:

1. In a large saucepan, heat the oil over medium heat. Toss the cumin seeds in the pan if using (they should sizzle if the pan is hot enough), and toast for about a minute, until fragrant and lightly toasted. Quickly stir in the onion, season with a pinch of salt and cook for 3-5 minutes, or until the onion is soft and translucent. Add ground cumin at this point if using ground. 
2. Add the garlic, ginger, turmeric, coriander and red pepper flakes. Stir to combine and sauté for a couple of minutes, until the garlic softens. 
3. Add the sweet potato, chickpeas, tomatoes with their juices and coconut milk. Stir to combine, cover, and simmer over medium heat for 20-30 minutes, until the potatoes are tender. At this point, mash about one-third of the mixture to thicken the sauce (using a potato masher or big fork) - optional yet suggested. 
4. Stir in the spinach and cook until wilted. Season with the salt and pepper to taste. 
5. Serve on its own or with a small amount of rice, quinoa or millet. Garnish with cilantro and coconut. Store the cooled curry in the fridge for 4-5 days or in the freezer for up to 1 month. 

Serves 6.

Enjoy! If you enjoy this be sure to let me know and also check out her new cookbook! You won't be disappointed. 

In health & happiness,

Dr. Karen