The healing power of food - Using food as medicine

If you did not catch me on CTV last week, check it out by clicking the photo above or read all about it and more below.

If you are like me and do not like to take too many pills in a day, putting the emphasis on food to give you the nutrients you need and using its medicinal properties to heal your body is ideal. The quote "eat your medicine" rings true here. Food is more than just calories to fill us up. It is full of vitamins, minerals and phytonutrients. 

Some simple ways to use food as medicine:

  •  Lemon – Add lemon to water to stimulate the digestive track. Great for liver health and to regulate your bowel movements (especially if you suffer from constipation). Try infusing water with lemon in the fridge overnight or drink a cup of warm water with a lemon slice before breakfast. Be sure to use fresh lemon instead of lemon juice. 
  • Apple cider vinegar – This stimulates your stomach acid before meals to aid in digestion. As we age, or if we have been struggling with stress (and who hasn't!), our level of stomach acid starts to decline, which can impede digestion. This creates symptoms such as heartburn, gas, bloating and constipation. Taken before meals, a little goes a long way! You only need about 1 tsp-1tbsp in a little water.
  • Fermented foods – There are several studies recently showing the connection of fermented foods to improved health, including improved immune system, digestive health and mood - including anxiety and depression. The fermentation process produces beneficial probiotics. There are several types of fermented food available such as sauerkraut, kombucha tea, kefir, kimchi, and of course yogurt. Have you tried a variety of these? You can even make your own! 
  •  Ginger root – The phytonutrient in ginger acts to soothe the stomach, if there is any digestive concerns. It is also very warming for people who tend to always be cold like me. Finally it helps to improve your immune system. Make ginger tea by boiling a few slices of fresh ginger in water.
  • Tumeric root – You can find this as the root, the spice or in capsule form. The curcuminoids in turmeric act as a natural anti-inflammatory. They target any type of inflammation, including joint pain, muscle pain and even digestive issues. I use the capsule form a lot in my practice for joint pain and injuries. Research shows a higher dose is most beneficial so a capsule with a least 250mg 3x/day is suggested. However, you can add the spice to food or make turmeric tea with the root - just be careful as it can stain everything yellow!
  • Flax seeds – We have heard a lot about flax seed in terms of its fiber content, however I use it a lot in my practice for many gynecological issues, such as cramps, irregular period and menopause. Flax contains lignans, which act as a phytoestrogen to help balance estrogen. 1-2 tbsp ground flax seed is great for females of all ages.
  • Mushrooms – Their polysaccharides in mushrooms improve and balance your immune system. They are great for a poor immune system, fatigue or any immune condition. Try adding more shiitake mushrooms to stir-fries or  try chaga tea. 
  • Cruciferous veggies – This is a large group of veggies, including broccoli, cauliflower and greens. They contain I-3-C, which is needed in both phases 1 and 2 of liver detoxification. By adding these vegetables to your diet, you improve your livers function, ultimately improving your overall health. 
  • Finally think colour! - The more colour you have in your diet, the broader spectrum of phytonutrients, vitamins and minerals you are getting. A good question to ask yourself is, how many colours are in my diet today?

Have you tried one or more of these foods for their medicinal benefits? Which is your favourite?

Also, if there is a topic you are curious about please let me know in the comments below and I'd be happy to shed a little more light on it.

In health & happiness, 

Dr. Karen

Food Friday: Summer Tomato Harvest Soup

Zucchini galore these days! There are many ways to eat them this summer - add them to bread, muffins, stir-fry, spiralize for noodles or add them to a soup. I am a big fan of summer soups, since they are quick nutritious meals for lunches at the office but also warming, since our bodies don't recognize its summer when we sit in the office all week. This soup is similar to chili, but full of summer veggies you can find at your local market. Steer clear if you are on an inflammation diet, or suffer from rheumatoid arthritis, since it contains nightshade vegetables, which can be inflammatory. This recipe is from one of my favourite cookbooks OhSheGlows. 

Ingredients:

Tomatosoup-Dr.Karen
  • 1 tbsp extra-virgin olive oil
  • 1 yellow onion, diced
  • 3 large cloves garlic
  • freshly ground black pepper
  • 1 large red bell pepper, diced
  • 1 jalapeno, seeded, if desired, and diced (optional but recommended)
  • kernels from 2 ears fresh corn, or 1 1/2 cups frozen corn kernels 
  • 1 medium zucchini, chopped
  • 1 (24 oz/680g) jar or can crushed tomatoes (I crushed a can of whole San Rem tomatoes myself)
  • 3 cups vegetable broth
  • 3 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne pepper
  • 1 tsp sea salt, or to taste
  • 1 (15 oz/425g) can black beans, drained and rinsed
  • Optional toppings - sliced avocado, fresh lime juice, cilantro

Recipe:

Serves 4; Prep time - 20 minutes; Cook time - 30 minutes

  1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes. Season with salt and pepper.
  2. Stir in the bell pepper, jalapeño, corn kernels, and zucchini. Raise the heat to medium-high and salute for 10 minutes more.
  3. Add the crushed tomatoes, broth, cumin, chili powder, and cayenne and stir well. Season with salt and pepper.
  4. Bring the soup to a low boil and reduce the heat to medium. Simmer, uncovered, for 10-15 minutes, until the vegetables are tender. Stir in the black beans and simmer for 2 minutes more.
  5. Scoop the soup into bowls and garnish with your toppings of choice (mine are avocado, lime juice, and lots of cilantro - good for the liver!) 
  6. Enjoy!

Do you have any favourite summer soup recipes to share? 

In health & happiness,

Dr. Karen

From Around the Web

Some goodies from around the web this month. Happy Canada Day!

1. Some guided meditation for children who are suffering from anxiety and stress. 

2. Grass fed milk and cheese straight from the valley - you can get this at numerous places around the city. 

3. My good friends Dr. Adrienne Wood's newest go to gluten-free website. I'll be checking this one out this month. 

4. Things to avoid when eating in restaurants according to Anthony Bourdain. 

5. Keep your eyes peeled for these interesting edibles at your local farmers market. 

6. Mighty coconut oil - how do you use it? 

7. A great way to jump start eating healthy and try some superfoods this July, by holistic nutritionist Stephanie McWilliams, RD and Emily Bush.

8. Simple steps to relieve chronic pain according to Aviva Romm, MD. 

9. Organic, clean, natural beauty products locally made by the Woods Witch. 

In health & happiness, 

Dr. Karen

(Photo cred: http://www.samharris.org/blog/item/guided-meditations-for-children; http://www.thekitchn.com/if-you-see-this-at-the-farmers-market-buy-it-now-219956; http://avivaromm.com/simple-steps-relieve-pain)

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Giving the body a break: Spring Cleanse

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We recently completed our first Spring Cleanse at Symmetry Wellness Centre and it was a success! The cleanse was two weeks focusing on healthy whole foods, eliminating the more inflammatory and processed foods, including gluten, processed sugar, alcohol and coffee. Although not everyone has repercussions from some of these foods, ie coffee, it is good to give the body and liver a break at least once a year. We stuck to a whole foods cleanse, instead of the more aggressive cleanses, as our bodies still need nutrients and fibre to function optimally and several people participating had never done a cleanse before. 

Who should cleanse? Everyone! Even if our diet is super clean, we are bombarded with toxins everyday from multiple sources. Some examples are processed food, pesticides, pollution and radiation. It is a good idea to do a cleanse at least once a year to support your body's natural detoxification processes and empty our "bucket". 

Body as a bucket: Think of our bodies as a bucket. When we are born, is it a empty - a clean state - then we start to fill up the bucket. If we are not careful, overtime it will overflow, creating symptoms. These could be eczema, asthma, high blood pressure or cancer, to name a few. What we want to do is promote an ebb and flow to the bucket, preventing it from overflowing. To do this we need to decrease the amount of stress we put on our bodies, food stressors and/or emotional stressors, but also ensure the healthy functioning of our "organs of elimination" - liver, bowels, kidneys and skin. This means, eating a whole foods diet, exercising and focusing on emptying our bowels at least once a day. What comes in...must come out (except for the nutrients that we DO absorb)! If this is an issue for you, consider liver support, more fibre or water. Consult an ND if more support is needed. 

Why Spring? In chinese medicine, spring is the time of the liver, therefore the perfect time to support its detoxification function. The change of the seasons is a new beginning for the nature around us. We can implement this new beginning to our bodies as well, giving it a fresh start. Nature is helping us do this with new buds, sprouts and herbs flourishing. Nutrients is more concentrated in light, fresh foods. No need for larger, heavier meals to hibernate for the winter, but fresh salads and cooler foods to put a "spring" in your step :)

Healthy habits: During a detox, one goal of mine is to help implement healthy habits to carry forward into the summer. Here are some easy ones you'll hear me mention a lot:

  • Drinking more water! Especially during the hotter months to replenish that which we have lost during the day. Hungry? Reach for water first.
  • Warm water with lemon and castor oil packs - The pack at night over the liver and lemon water in the morning helps to get those bowels moving and stimulate digestion. 
  • Apple cider vinegar and honey - 1 tsp ACV + 1 tsp local honey in 1 cup hot water. The bitter and sweat together is the perfect combination to use food as medicine to stimulate the liver, and even combat seasonal allergies.
  • Tumeric - The spice of many names. "Curcuma longa" in latin, is a powerful spice with many actions including anti-inflammatory, immune regulating and liver supporting. I higher dose taken in capsule form has the best results. 
  • Light fresh meals - Click on the photos above for some fresh ideas.

What have you done to support your liver this spring?

Join us next year for our 2nd annual spring cleanse!

In health & happiness,

Dr. Karen