Nutrition
Total body detox - a few spots available!
04/04/12 14:52
by Kate Whimster, BCom, MIFHI, ND
There are still a few spots available at both clinics for my Total Body Detox Spring Program! Register by Friday, April 6th 2012. Call the practice location that best suits you.
The program offers a total body, 360 degree detox that is safe, effective, and supported. Each patient receives a personalized detox protocol as well as a diet program incorporating liver detoxification support. On top of that, each week we provide an educational session on a different aspect of detox!
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Detoxification can be part of an overall treatment plan to help you:
Package includes:
1. 3 naturopathic visits
2. 5 group sessions (Tuesdays
Package price:
Register by Friday, April 6th 2012, space is limited. Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
There are still a few spots available at both clinics for my Total Body Detox Spring Program! Register by Friday, April 6th 2012. Call the practice location that best suits you.
The program offers a total body, 360 degree detox that is safe, effective, and supported. Each patient receives a personalized detox protocol as well as a diet program incorporating liver detoxification support. On top of that, each week we provide an educational session on a different aspect of detox!
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Detoxification can be part of an overall treatment plan to help you:
- Lose weight
- Improve energy and vitality
- Reduce and prevent seasonal allergies
- Address digestive issues
- Ease hormonal symptoms
- Heal skin issues
- Ease pain and inflammation
Package includes:
1. 3 naturopathic visits
2. 5 group sessions (Tuesdays
- Weekly focus on a different aspect of detox, including digestion, liver and kidney detox, skin health, lymphatic system, exercise, and stress management
- Group sessions Tuesdays 7 to 8pm, April 17 through May 15 held at Mahaya Forest Hill Integrative Health
- Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
- Hypoallergenic protein source plus nutrients to support liver detoxification
- Biotherapeutic drainage remedies chosen specifically to address your health concerns and detox needs
Package price:
- $430 for new patients, $360 for existing patients (savings of 20% off regular price!)
Register by Friday, April 6th 2012, space is limited. Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Comments
Confused about food sensitivity testing?
27/03/12 18:08
by Kate Whimster, BCom, MIFHI, ND
This subject is covered in a past post What's the difference between food sensitivity, allergy, or intolerance?, but given the recent media attention on food sensitivity testing I wanted to provide a pro/con (in this case beginning with the “con” side) summary for anyone who might have questions. Then I’ll explain how I look at food sensitivities in my practice.
Question: Is there value to food sensitivity testing?
Con:
There has been a lot of media coverage in response to an article (unfortunately you need to be CMAJ member for full access) by Dr. Elana Lavine in the Canadian Medical Association Journal criticizing food sensitivity testing.
Pro:
There are several counter-arguments to be made to Dr. Lavine’s assertions:
Contrary to what Dr. Lavine asserts, there is research evidence for the use of food sensitivity testing:
Here is a good, succinct rebuttal from Dr. Elaine Chin and here is a press release from the Ontario Association of Naturopathic Doctors.
My thoughts:
In my practice, food sensitivity testing is not my first choice for treatment, but I have used it in certain circumstances. Here are some key points I consider:
I hope this helps clarify some of the key issues! The bottom line is that you will receive the best outcomes via individual treatment with a naturopathic doctor who can determine what approach is best for you and then navigate that path with you to ensure treatment addresses your needs.
This subject is covered in a past post What's the difference between food sensitivity, allergy, or intolerance?, but given the recent media attention on food sensitivity testing I wanted to provide a pro/con (in this case beginning with the “con” side) summary for anyone who might have questions. Then I’ll explain how I look at food sensitivities in my practice.
Question: Is there value to food sensitivity testing?
Con:
There has been a lot of media coverage in response to an article (unfortunately you need to be CMAJ member for full access) by Dr. Elana Lavine in the Canadian Medical Association Journal criticizing food sensitivity testing.
- Here is an article from the Globe and Mail: Tests for food allergies, sensitivities a ‘waste of money,’ doctor says
- And here is a video with a bit of a more balanced perspective from the CBC: Food sensitivity tests
Pro:
There are several counter-arguments to be made to Dr. Lavine’s assertions:
- IgE testing (for food allergy) and IgG testing (for food sensitivities) are different things. For a great comparison, here is a presentation from Rocky Mountain Analytical, one provider of food sensitivity testing. For a good summary, check out the chart on slide 11.
- A skin-prick test, while considered the gold standard “allergy” test, is not a method that tests your response to food in the way you are actually exposed to food. You don’t eat through your skin, you interact with food via your digestive tract. And the response that your body makes to food can be an IgE response (quick, itchy, clear cause and effect) or an IgG response (delayed, vague symptoms, difficult to identify cause).
- Only a medical professional (naturopathic doctor ideally or a medical doctor well-versed in nutrition) can understand how to best administer the test to get the most useful results and use this information for effective treatment.
Contrary to what Dr. Lavine asserts, there is research evidence for the use of food sensitivity testing:
- This article summarizes some research on IgG allergy testing
- Food-specific serum IgG4 and IgE titers to common food antigens in irritable bowel syndrome
- Diet restriction in migraine, based on IgG against foods: a clinical double-blind, randomised, cross-over trial
- Serum IgG responses to food antigens in the italian population evaluated by highly sensitive and specific ELISA test
- Specific humoral response to cows' milk proteins and ovalbumin in children with atopic dermatitis
- Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics
- A critical review of IgG immunoglobulins and food allergy implications in systemic health
- I’m sure there is even more to be found - check out PubMed if you are interested.
Here is a good, succinct rebuttal from Dr. Elaine Chin and here is a press release from the Ontario Association of Naturopathic Doctors.
My thoughts:
In my practice, food sensitivity testing is not my first choice for treatment, but I have used it in certain circumstances. Here are some key points I consider:
- The test measures only one point in time. Human beings, however, are constantly adapting and changing. At the time of testing, results indicate a particular response to foods. But how might these responses change as your immune system is balanced such that it does not react to substances that are not harmful? I see changes in immune response all the time, most commonly when I treat seasonal allergies. I’ve treated patients who have progressed from constant anti-histamine usage (that was still not controlling symptoms) one year to nearly no symptoms and no need for medication the next.
- Nutrition is a major part of my treatment with most patients. My approach to nutrition is that there are no “bad” foods, just foods that work well for you (the patient) and others that don’t fuel your body in the best way to achieve optimal wellness. I look to personalized nutrition to identify what the best nutritional approach will be for each individual.
- There are several health concerns that warrant investigation into food sensitivities, such as: most digestive concerns (IBS, constipation, diarrhea, acid reflux), asthma, migraines, chronic fatigue, fibromyalgia, allergy symptoms, skin issues (eczema, psoriasis, acne), arthritis), failure to thrive, and more. The question is, what is the best way to determine foods that may contribute to these conditions?
- Before testing, I encourage patients to do an elimination diet, which is considered the gold standard for identifying foods that may be contributing to symptoms. This approach is both diagnosis and treatment at once: patients usually experience a significant reduction in symptoms while in the elimination phase (confirming that eliminated foods contribute), they immediately begin to alter habits (perhaps the most challenging aspects of naturopathic treatment), and they gain firsthand experience of how foods affect them during the reintroduction phase.
- However, some patients prefer more objective information via a lab test and find this more motivating for changing habits. Also, some patients may find the elimination diet very challenging and would prefer a more focused elimination diet based on lab results. In either of these cases, it is important to use the test results as a guide and symptoms as feedback to determine if the treatment approach is effective.
- In the case of gluten sensitivity, I also find lab results more motivating for patients, since 100% avoidance of gluten can be challenging and having “hard data” as well as other lab results to monitor (one example would be anti-thyroid antibodies) can help ensure higher compliance and therefore improved outcomes.
I hope this helps clarify some of the key issues! The bottom line is that you will receive the best outcomes via individual treatment with a naturopathic doctor who can determine what approach is best for you and then navigate that path with you to ensure treatment addresses your needs.
Cooking made easy: tips and tricks
12/03/12 21:51
by Kate Whimster, BCom, MIFHI, ND
The cornerstone of eating healthy is to prepare your food yourself! More and more people are eating out every day and sometimes multiple times per day and the result is that we eat processed foods that are exponentially higher in sugar, salt, preservatives, and fillers and much lower in nutrients than anything we could make at home!
So, here are some tips and tricks for cooking delicious homemade food quickly and easily.
1. Learn to live without (or with far less) sugar
Processed sugar is not a necessity of life and in fact is a food that we as humans are only made to have in small quantities occasionally. Sugar depresses your immune system, encourages accumulation of belly fat, alters your brain function, promotes inflammation (and pain!) and contributes to all major chronic diseases (heart disease, cancer, diabetes, etc). But this is a topic to be explored in another blog...
Luckily, there are so many ways to reduce the processed sugar we eat! One important step is to simply fill up on nutritious foods and stop eating desserts. Another is to get your sweet fix in healthier ways, by substituting other types of sweeteners, baking healthier, and using other foods, such as fruit, for that sweet fix.
My favourite substitute for sugar in baking in vegetable glycerine, which I use in many of my recipes on this site. Vegetable glycerine doesn’t spike blood sugar because it isn’t sugar, but it does taste very sweet so you don’t need as much of it to get that sweet taste. You can also mix it with other natural sweeteners like honey, maple syrup, or agave depending on your taste. But remember, the idea is to significantly reduce your sugar intake!
2. Cook in batches
The first rule of cooking and eating mostly homemade food is to cook more than you need (sometimes much more!). For example:
3. Buy in bulk
This can mean literally buying bulk foods, but it can also mean buying a large amount of food and spacing it out. One way that I do this is to buy a roast chicken (which is way too big for one meal for me) then cut it up and place portions small ziploc snack bags. This makes a really easy meal if I need it - I can just pull a snack bag out of the freezer (which will thaw a bit within 10-15 minutes), reheat the chicken, and make a wrap or mix with rice for a quick meal.
You can do this with lots of different prepared foods you find at the grocery store or restaurants. You can even do this when you eat out - get a takeout container when you get your plate at a restaurant and immediately put half your meal in it to take home for leftovers!
4. Learn to make your own substitutes
One of the biggest pitfalls to a healthy diet is snacking - everyone has their favourite sweet or salty snacks that they can’t resist buying. For me, it is anything chocolate and even if I try to make healthier choices (that usually being chocolate covered almonds), I just don’t feel as good when I eat snacks that I buy at the store.
The solution that has worked best for me is to learn to make my own snacks that approximate/substitute for the snacks I love best. I have several recipes for baked goods that work well for me - give some of these a try:
Or, if you have a particular favourite food or snack, start experimenting with how to make it yourself. Here are some ideas:
The cornerstone of eating healthy is to prepare your food yourself! More and more people are eating out every day and sometimes multiple times per day and the result is that we eat processed foods that are exponentially higher in sugar, salt, preservatives, and fillers and much lower in nutrients than anything we could make at home!
So, here are some tips and tricks for cooking delicious homemade food quickly and easily.
1. Learn to live without (or with far less) sugar
Processed sugar is not a necessity of life and in fact is a food that we as humans are only made to have in small quantities occasionally. Sugar depresses your immune system, encourages accumulation of belly fat, alters your brain function, promotes inflammation (and pain!) and contributes to all major chronic diseases (heart disease, cancer, diabetes, etc). But this is a topic to be explored in another blog...
Luckily, there are so many ways to reduce the processed sugar we eat! One important step is to simply fill up on nutritious foods and stop eating desserts. Another is to get your sweet fix in healthier ways, by substituting other types of sweeteners, baking healthier, and using other foods, such as fruit, for that sweet fix.
My favourite substitute for sugar in baking in vegetable glycerine, which I use in many of my recipes on this site. Vegetable glycerine doesn’t spike blood sugar because it isn’t sugar, but it does taste very sweet so you don’t need as much of it to get that sweet taste. You can also mix it with other natural sweeteners like honey, maple syrup, or agave depending on your taste. But remember, the idea is to significantly reduce your sugar intake!
2. Cook in batches
The first rule of cooking and eating mostly homemade food is to cook more than you need (sometimes much more!). For example:
- Cook double or triple the portions at each meal so you have leftovers for future meals
- Cook a chicken/turkey/roast/soup and package and/or freeze portions
- Make veggies in batches to use throughout the week, such as blanching greens to make salads or as part of a meal
- Prepare snacks and store in small containers to grab when needed, such as cut and washed veggies (carrots, celery, peppers, etc), fruit (grapes, berries, mango, etc), nuts and seeds
3. Buy in bulk
This can mean literally buying bulk foods, but it can also mean buying a large amount of food and spacing it out. One way that I do this is to buy a roast chicken (which is way too big for one meal for me) then cut it up and place portions small ziploc snack bags. This makes a really easy meal if I need it - I can just pull a snack bag out of the freezer (which will thaw a bit within 10-15 minutes), reheat the chicken, and make a wrap or mix with rice for a quick meal.
You can do this with lots of different prepared foods you find at the grocery store or restaurants. You can even do this when you eat out - get a takeout container when you get your plate at a restaurant and immediately put half your meal in it to take home for leftovers!
4. Learn to make your own substitutes
One of the biggest pitfalls to a healthy diet is snacking - everyone has their favourite sweet or salty snacks that they can’t resist buying. For me, it is anything chocolate and even if I try to make healthier choices (that usually being chocolate covered almonds), I just don’t feel as good when I eat snacks that I buy at the store.
The solution that has worked best for me is to learn to make my own snacks that approximate/substitute for the snacks I love best. I have several recipes for baked goods that work well for me - give some of these a try:
- Walnutty chocolate: Amazing chocolate fudge as a vehicle for fibre and nuts
- Quinoatmeal cookies: high fibre oatmeal-like cookies, a hit with everyone
- Antioxidant brownies: dense, moist, dark chocolate brownies
- Ultimate chocolate chip cookies: a healthier take on a traditional favourite
- Simple almond cookies: great for elimination diet and tasty too
Or, if you have a particular favourite food or snack, start experimenting with how to make it yourself. Here are some ideas:
- Make your own granola using whole food ingredients like dried fruit, chocolate chips, nuts, seeds, coconut, and rolled oats.
- Crave crunch? Try high fibre crackers (I like Mary’s) and nut butter. I recommend homemade walnut butter for more omega 3 fats. You can also use almond, hazelnut, pumpkin seed, cashew, or peanut butter. Make sure to read ingredients and get brands without sweeteners or fillers.
- Make a superfood smoothie for your fruit fix.
- Buy fresh fruit and cut it up to make fruit salad (my personal favourite is fresh mango with raspberries).
- Like bacon? Try turkey bacon - not the greatest, but a better choice! Read ingredients carefully to avoid nitrites/sulfites, which are carcinogenic!
- Like chocolate milk? Try almond (or rice or soy) milk and chocolate protein powder!
- Bake your own banana bread or muffins.
- Like chips or french fries? Make your own at home or, even better, make kale chips or sweet potato chips or sweet potato or veggie fries.
- Like beef jerky? Make your own using a dehydrator!
- Do you miss ice cream? Make your own at home or, even better, make your own sorbet.
- Crave a burger? Make your own from ground beef/bison/turkey/whatever favourite meat and add onions, garlic, spices, etc to taste. You can freeze these and cook quickly for lunch or dinner. Also consider making meatballs!
Total body detox spring program 2012
07/03/12 09:35
by Kate Whimster, BCom, MIFHI, ND
Spring is fast approaching and many people benefit from a cleanse or detox to shake off the winter sluggishness and get well for the warmer weather! With this in mind, I am organizing a spring detox program at both my practice locations!
Symptoms that may indicate the need for detoxification:
Detoxification can be part of an overall treatment plan to help you:
The program is designed to offer a total body, 360 degree detox that is safe, effective, and supported through both individual visits and group sessions. Each patient will receive a personalized detox protocol as well as a diet program incorporating liver detoxification support.
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Package includes:
1. 3 individual naturopathic visits
Package price:
Register by Friday, April 6th 2012, space is limited
Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Package details:
3 individual naturopathic visits by appointment:
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Package details:
3 individual naturopathic visits by appointment
Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
Spring is fast approaching and many people benefit from a cleanse or detox to shake off the winter sluggishness and get well for the warmer weather! With this in mind, I am organizing a spring detox program at both my practice locations!
Symptoms that may indicate the need for detoxification:
- Excessively dry or oily skin, or skin itching
- Allergic reactions
- Chronic digestive issues, such as constipation, diarrhea, heartburn, IBS, bloating, and gas
- Chronic fatigue (despite sufficient sleep)
- Chronic pain (not due to injury or overuse)
- Frequent infections
Detoxification can be part of an overall treatment plan to help you:
- Lose weight
- Improve overall energy and vitality
- Reduce and prevent seasonal allergies
- Address digestive issues
- Ease hormonal symptoms
- Heal skin issues
- Ease pain and inflammation
The program is designed to offer a total body, 360 degree detox that is safe, effective, and supported through both individual visits and group sessions. Each patient will receive a personalized detox protocol as well as a diet program incorporating liver detoxification support.
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Package includes:
1. 3 individual naturopathic visits
- See below for specifics for each practice location
- Weekly focus on a different aspect of detox, including digestion, liver and kidney detox, skin health, lymphatic system, exercise, and stress management (mental/emotional detox)
- Coaching, support, and discussion for entire program duration
- Hypoallergenic protein source plus nutrients to support liver detoxification
- Biotherapeutic drainage remedies chosen specifically to address your health concerns and detox needs
Package price:
- $430 for new patients, $360 for existing patients (savings of 20% off regular price!)
- This is an amazing price for a complete, personalized, supported, and supervised detox program!
Register by Friday, April 6th 2012, space is limited
Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Package details:
3 individual naturopathic visits by appointment:
- New patients: initial visit (90 minutes) and two follow-up visits (45 and 30 minutes)
- Existing patients: three follow-up visits (two 45 and one 30 minutes)
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Package details:
3 individual naturopathic visits by appointment
- New patients: initial visit (90 minutes) and two follow-up visits (30 minutes)
- Existing patients: three follow-up visits (one 45 and two 30 minutes)
Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
Kate's favourite things 2012: Supplements
04/03/12 13:04
by Kate Whimster, BCom, MIFHI, ND
For several years I’ve considered writing a “favourite things” blog (a la Oprah’s favourite things). These are all things I use myself (as evidenced by the photos of this stuff in my house!) and LOVE (not just like). This is NOT an endorsement or advertisement and I’m not getting paid by anyone to put a product in this blog.
D’Adamo Personalized Nutrition
D’Adamo Personalized Nutrition is a line of supplements and products formulated by Peter D’Adamo, ND based on his life’s work in epigenetics, the Blood Type Diet, and the GenoType Diet. In Canada, these supplements are available from Right For Your Type. Right now, I carry the blood typing kits and secretor test kits in my offices, but as my practice grows, I hope to eventually carry a selection of the products in my office. For now, I direct patients to the online store. My top 5 favourites are Deflect O, Catechol, Polyflora O, Phytocal O, and Proberry 3 Liquid.
B vitamins
B vitamins are really effective for stress management and gentle liver support as well as having lots of other benefits for your skin, brain, hair, energy, etc. Not all Bs are the same and I have a few favourite brands: NFH B Complex SAP, AOR Advanced B Complex, Genestra Orti B, and Thorne B complexes.
Thorne MediClear Plus
I often recommend dietary changes in my practice, including an elimination/hypoallergenic diet or a detox diet in many cases. I’ve also done this type of diet/detox myself and used Thorne MediClear Plus for protein, liver support, and cofactors for detoxification. I usually prefer the MediClear Plus over the regular MediClear because it has no added flavours or sweeteners but it doesn’t have the great flavour of Mediclear. However, I actually really like the way it tastes mixed into a fruit smoothie!
Earthrise spirulina powder
Spirulina is a blue-green algae that is high in antioxidants, iron, and protein. Spirulina is a diamond superfood in my SWAMI GenoType personalized nutrition plan and I use Earthrise spirulina powder in my favourite smoothie recipe every morning! When I started taking it, I used only 1/2 teaspoon per smoothie but now I’m up to the full 1 teaspoon serving and I find it blends well with fruit so that you can’t even taste it! And it gives your smoothie an “interesting” colour, the mark of a true health nut.
Ascenta Nutrasea liquid fish oils
Fish oil is one of those supplements with just about a million benefits and I think Nutrasea is one of the best tasting liquid fish oils. My personal favourite right now is the Nutrasea+D since it also has 1000IU of vitamin D per teaspoon. “But,” you say, “I don’t want to take a liquid, it’s gross! I want to take a capsule!” Nutrasea also comes in capsules, but I really prefer the liquid because dose is important and most people simply do not take enough capsules to get a dose that will benefit them.
Natural Calm magnesium powder
Natural Calm magnesium powder is exactly what it sounds like - magnesium powder, that’s all. You dissolve the powder in warm water and drink it! I enjoy taking this in the evening as a relaxing drink and to help my muscles relax before bed. I usually use the Original flavour and mix in a bit of lemon juice for taste.
For several years I’ve considered writing a “favourite things” blog (a la Oprah’s favourite things). These are all things I use myself (as evidenced by the photos of this stuff in my house!) and LOVE (not just like). This is NOT an endorsement or advertisement and I’m not getting paid by anyone to put a product in this blog.
D’Adamo Personalized Nutrition
D’Adamo Personalized Nutrition is a line of supplements and products formulated by Peter D’Adamo, ND based on his life’s work in epigenetics, the Blood Type Diet, and the GenoType Diet. In Canada, these supplements are available from Right For Your Type. Right now, I carry the blood typing kits and secretor test kits in my offices, but as my practice grows, I hope to eventually carry a selection of the products in my office. For now, I direct patients to the online store. My top 5 favourites are Deflect O, Catechol, Polyflora O, Phytocal O, and Proberry 3 Liquid.
B vitamins
B vitamins are really effective for stress management and gentle liver support as well as having lots of other benefits for your skin, brain, hair, energy, etc. Not all Bs are the same and I have a few favourite brands: NFH B Complex SAP, AOR Advanced B Complex, Genestra Orti B, and Thorne B complexes.
Thorne MediClear Plus
I often recommend dietary changes in my practice, including an elimination/hypoallergenic diet or a detox diet in many cases. I’ve also done this type of diet/detox myself and used Thorne MediClear Plus for protein, liver support, and cofactors for detoxification. I usually prefer the MediClear Plus over the regular MediClear because it has no added flavours or sweeteners but it doesn’t have the great flavour of Mediclear. However, I actually really like the way it tastes mixed into a fruit smoothie!
Earthrise spirulina powder
Spirulina is a blue-green algae that is high in antioxidants, iron, and protein. Spirulina is a diamond superfood in my SWAMI GenoType personalized nutrition plan and I use Earthrise spirulina powder in my favourite smoothie recipe every morning! When I started taking it, I used only 1/2 teaspoon per smoothie but now I’m up to the full 1 teaspoon serving and I find it blends well with fruit so that you can’t even taste it! And it gives your smoothie an “interesting” colour, the mark of a true health nut.
Ascenta Nutrasea liquid fish oils
Fish oil is one of those supplements with just about a million benefits and I think Nutrasea is one of the best tasting liquid fish oils. My personal favourite right now is the Nutrasea+D since it also has 1000IU of vitamin D per teaspoon. “But,” you say, “I don’t want to take a liquid, it’s gross! I want to take a capsule!” Nutrasea also comes in capsules, but I really prefer the liquid because dose is important and most people simply do not take enough capsules to get a dose that will benefit them.
Natural Calm magnesium powder
Natural Calm magnesium powder is exactly what it sounds like - magnesium powder, that’s all. You dissolve the powder in warm water and drink it! I enjoy taking this in the evening as a relaxing drink and to help my muscles relax before bed. I usually use the Original flavour and mix in a bit of lemon juice for taste.
Guest post: The dairy dilemma
28/02/12 18:30
Guest post originally published by Shelly Reitkop, ND
Dairy products are one of those food groups that people reluctantly give up. Most individuals associate milk and cheese with growing bones, strong teeth and osteoporosis prevention. They have played into strategic marketing and genuinely believe that dairy products possess an abundance of health benefits. Most people are unaware about what I call the dairy dilemma. I believe that conditions such as acne, ADHD, diabetes, headaches, heart disease, Irritable Bowel Disease, obesity, osteoporosis and hormone-related cancers can be prevented by understanding dairy for what it truly is and eliminating it from your diet.
The simple truth
Lets start from the beginning. Milk IS good – that is, BREAST MILK. When a baby is born, a mother produces enough milk to help her infant grow from an 8-pound newborn into a 24-pound toddler. Milk accommodates for a 300% weight gain over the first year of life. When the child is anywhere between 12-24 months, a mother’s milk dries up and she stops breast-feeding. It is at this point of life where humans lose 95% of the digestive enzyme lactase, a substance necessary to break down lactose, the sugar in milk. The human body is not meant to digest dairy once the breast-feeding period is over.
Let’s be honest. Most babies DO consume milk after foods have been introduced. Most people consume dairy products throughout their entire lives. The difference between cows’ milk and human milk is that cows’ milk, by design, is meant to grow a 90lb calf into a 2,000lb cow over 2 years. By the laws of deduction, if you want to lose weight, eliminating dairy is a must.
It’s not only about weight management. The sad truth is, dairy is one of the most common culprits of gastrointestinal inflammation. It quickly triggers the immune system to produce inflammatory molecules resulting in a variety of conditions such as Inflammatory Bowel Diseases and dermatological conditions, as well as autoimmune conditions such as rheumatoid arthritis. The reason? We aren’t supposed to be consuming dairy!
Got Milk? Marketing misconceptions & the truth about calcium
According to the commercials I grew up with, milk “Does a body good.” Most people I speak with claim it’s the key to strong bones and teeth because of its high calcium content. FYI: Milk leeches calcium out of bones. Surprised? Here’s the deal: even though milk is a source of calcium, milk is also acidic. This means that when you drink milk, the pH level in the blood naturally decreases. In response, calcium, which works to prevent changes in pH, is released from the bones, predisposing an individual to osteoporosis and bone fractures. The acidic quality of all dairy products supersedes its calcium content. According to a recent study conducted at Harvard University, “milk isn’t the only, or even best, source. [of calcium].” Something to think about, eh?
Having calcium leech from the bones isn’t the worst part about the dairy dilemma: acidic foods affect the body’s functioning, right down to the cellular level. Acidic blood is a reflection of significant free radical damage and low antioxidant levels. Acidic blood levels are associated with chronic diseases such as diabetes, elevated cholesterol and cancer.
Your heart does NOT love dairy
Your taste buds may LOVE the taste of cheese and dairy products but I can assure you, your heart does not feel the same. Many dairy products are high in saturated fat and high saturated fat intake is associated with heart disease. Eggs, which are classified as dairy products, are widely known to elevate cholesterol and increase cardiovascular risk.
Hormonal havoc: the dairy dilemma continued
One major concern about dairy products is the exposure to hormone disrupting antibiotics, chemicals and growth hormones. Hormonal imbalances are implicated in certain types of cancers such as breast, uterine, ovarian and prostate cancer. According to some Harvard researchers, the hormone composition of milk may increase the risk of ovarian and other hormone-related cancers.
Recent studies have found that male athletes who consumed high doses of calcium (2000mg+) were almost twice as likely to develop prostate cancer compared with men who consumed 500mg per day. Something worth thinking about.
Another study found that elevated levels of galactose, a sugar byproduct that is released when we digest dairy products, may be linked to the development of ovarian cancer. Researchers conclude that high dairy consumption is not necessarily safe.
The bottom line
I know, I’ve burst your blissful bubble of ignorance. You need to know that dairy products have been linked to a host of conditions such as anemia, anxiety, arthritis, joint pain, fibromyalgia, poor immune function, colic and autism, not to mention all the conditions I’ve previously listed. Eliminating dairy from the diet will surely improve your physical and/or mental health and prevent, treat and possibly reverse one or more of your health concerns.
To learn about substitutions for dairy products, stay tuned for my upcoming blog: Simple Solutions to the Dairy Dilemma. If you have specific questions you would like me to address, please comment and I will be sure to respond!
References:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk
Cooking made easy: tools of the trade
10/02/12 11:02
by Kate Whimster, BCom, MIFHI, ND
I spend much of my time coaching and encouraging patients to eat healthy and a major part of that is learning to cook nutritious meals at home. Cooking healthy homemade meals can seem daunting at first, but it is simply a matter of learning basic skills and forming new habits.
April 2012 is my 10 year anniversary of eating right for my type (which has evolved from type O to type O nonsecretor to Hunter) and over this decade I’ve gone from eating primarily toast, milk, fast food, and packaged food (can you believe it?) to learning how to prepare healthy meals at home.
One of the keys to successful food preparation is having the right tools! So, I would like to share the most valuable kitchen tools/appliances I own. To equip yourself with all 4 tools will cost you about $126.96. To me, for years of cooking assistance and time savings, this is well worth it.
1. Hand blender
Cost = $55.99 (at Kitchen Stuff Plus, which I find to have very low prices)
Back in 2004 I got a Cuisinart Smart Stick hand blender and it is still going strong today after daily (and sometimes twice daily) use! Last year it started to make some disturbing noises, so I bought a new one on sale (because I feared getting stuck without my morning companion), but I haven’t had to open the new one yet since my old one has hung in there! Long story short, I think this is one appliance worth a $50-$60 investment. I would recommend this brand over others - I previously owned another handblender brand that only lasted a year or two and was made of plastic rather than stainless steel.
Use your handblender to make a daily superfood smoothie, as well as blending sauces, dips, etc. Use the chopper attachment to chop veggies or grind nuts for homemade nut butters. Finally, use the whisk attachment for beating eggs to make healthy brownies at home!
2. Steamer basket
Cost = $6.99 (small) to $8.99 (large)
This one is new within the last year or so. Before owning a steamer basket, I just boiled or blanched veggies. However, steaming uses less water, is much faster, and retains more nutrients in your food! Simply place the steamer basket in a pot, add water to just below the basket, bring it to a boil and add your veggies. Steam for as long as you like to achieve desired texture. I now do my broccoli and kale for about 1-3 minutes to get the same texture as blanching.
You can steam literally anything quickly and easily! I find the steamer basket gives better results than an actually steamer appliance (which I find less even) and if you use a large steamer basket in a large stock pot, you can steam enough greens/veggies to keep in the fridge to eat all week. It’s all about efficiency and convenience!
3. Rice cooker
Cost = varies (at least $13.99)
Kitchen Stuff Plus has more expensive ones, but I bought my small rice cooker from Canadian Tire for about $10 on sale (regular price $13.99)
This is another recent addition to my kitchen (bought within the last year) and honestly, I don’t know why I didn’t get one sooner! My rice cooker makes perfect rice, quinoa, lentils, etc every time with no work! Simply measure the right amount of rice (or whatever), water (or use vegetable broth for extra nutrients), and seasonings, turn it on, and when it’s done it stops cooking.
Extra bonus: you can make oatmeal in a rice cooker and even steam veggies in some (if they come with a steamer basket)!
4. Indoor grill
Cost = varies (at least $49.99)
There are a lot of different grills on the market today! I think my dad has the Cuisinart Griddler ($99.99 at Kitchen Stuff Plus), I have a George Foreman grill they don’t even make anymore (with a temperature control, which I really like). Here is a similar George Foreman with temperature control ($59.99) at Canadian Tire and a slightly less expensive ($49.99) model here.
I’ve now owned 2 George Foreman grills and I couldn’t imagine my life without it! You can use the grill for burgers, steaks, fish, veggies, etc... The temperature control is nice for having more control over what you are cooking, and the cook time is really reduced since you cook both sides at once. For example, a bison burger generally takes about 7 minutes total to cook from frozen. They are also pretty easy to clean - I use only water and a special sponge that works perfectly to wipe the grill down after using and then I just dry it gently with paper towel.
I spend much of my time coaching and encouraging patients to eat healthy and a major part of that is learning to cook nutritious meals at home. Cooking healthy homemade meals can seem daunting at first, but it is simply a matter of learning basic skills and forming new habits.
April 2012 is my 10 year anniversary of eating right for my type (which has evolved from type O to type O nonsecretor to Hunter) and over this decade I’ve gone from eating primarily toast, milk, fast food, and packaged food (can you believe it?) to learning how to prepare healthy meals at home.
One of the keys to successful food preparation is having the right tools! So, I would like to share the most valuable kitchen tools/appliances I own. To equip yourself with all 4 tools will cost you about $126.96. To me, for years of cooking assistance and time savings, this is well worth it.
1. Hand blender
Cost = $55.99 (at Kitchen Stuff Plus, which I find to have very low prices)
Back in 2004 I got a Cuisinart Smart Stick hand blender and it is still going strong today after daily (and sometimes twice daily) use! Last year it started to make some disturbing noises, so I bought a new one on sale (because I feared getting stuck without my morning companion), but I haven’t had to open the new one yet since my old one has hung in there! Long story short, I think this is one appliance worth a $50-$60 investment. I would recommend this brand over others - I previously owned another handblender brand that only lasted a year or two and was made of plastic rather than stainless steel.
Use your handblender to make a daily superfood smoothie, as well as blending sauces, dips, etc. Use the chopper attachment to chop veggies or grind nuts for homemade nut butters. Finally, use the whisk attachment for beating eggs to make healthy brownies at home!
2. Steamer basket
Cost = $6.99 (small) to $8.99 (large)
This one is new within the last year or so. Before owning a steamer basket, I just boiled or blanched veggies. However, steaming uses less water, is much faster, and retains more nutrients in your food! Simply place the steamer basket in a pot, add water to just below the basket, bring it to a boil and add your veggies. Steam for as long as you like to achieve desired texture. I now do my broccoli and kale for about 1-3 minutes to get the same texture as blanching.
You can steam literally anything quickly and easily! I find the steamer basket gives better results than an actually steamer appliance (which I find less even) and if you use a large steamer basket in a large stock pot, you can steam enough greens/veggies to keep in the fridge to eat all week. It’s all about efficiency and convenience!
3. Rice cooker
Cost = varies (at least $13.99)
Kitchen Stuff Plus has more expensive ones, but I bought my small rice cooker from Canadian Tire for about $10 on sale (regular price $13.99)
This is another recent addition to my kitchen (bought within the last year) and honestly, I don’t know why I didn’t get one sooner! My rice cooker makes perfect rice, quinoa, lentils, etc every time with no work! Simply measure the right amount of rice (or whatever), water (or use vegetable broth for extra nutrients), and seasonings, turn it on, and when it’s done it stops cooking.
Extra bonus: you can make oatmeal in a rice cooker and even steam veggies in some (if they come with a steamer basket)!
4. Indoor grill
Cost = varies (at least $49.99)
There are a lot of different grills on the market today! I think my dad has the Cuisinart Griddler ($99.99 at Kitchen Stuff Plus), I have a George Foreman grill they don’t even make anymore (with a temperature control, which I really like). Here is a similar George Foreman with temperature control ($59.99) at Canadian Tire and a slightly less expensive ($49.99) model here.
I’ve now owned 2 George Foreman grills and I couldn’t imagine my life without it! You can use the grill for burgers, steaks, fish, veggies, etc... The temperature control is nice for having more control over what you are cooking, and the cook time is really reduced since you cook both sides at once. For example, a bison burger generally takes about 7 minutes total to cook from frozen. They are also pretty easy to clean - I use only water and a special sponge that works perfectly to wipe the grill down after using and then I just dry it gently with paper towel.
Guest post: Resolutions right for your type
17/01/12 14:24
Guest post originally published by Maura Henninger, ND
What’s a list of New Year’s resolutions without the requisite ‘lose weight’ among the top five? For some, it’s not as much about losing weight as it is about adopting healthier habits and those can encompass eating better, exercising more, sleeping more soundly, reducing stress and a whole host of other wellness goals. According to research, more than half of people who make New Year’s resolutions will drop them by mid-year. Nevertheless, the same research also shows that just the act of making a resolution and sticking to it for even an abbreviated length of time lays the foundation for future positive change. The media overflows this time of year with advice on sticking to our resolve to introduce positive change. The best one, in my opinion? Buddy up. Find a friend who is also committed to make the change you seek. Research out of the University of Leeds shows that if you and a partner work together, better eating and exercise habits are bound to stick. So, grab your spouse, mom, sister, brother, best friend, or child who’s interested in eating and exercising according to Blood Type this year. Here are some tips to begin:
Type O
- At big meals, focus on proteins like red meat, turkey and fish
- To boost your metabolism, add green leafy vegetables like kale and spinach
- Avoid wheat completely, as well as most cow milk dairy
- To side-step weight gain, slash kidney beans, lentil and corn from your diet
- Engage in vigorous, sweat-enducing exercise at least four times per week
- Red meats are best avoided, but turkey is fine
- Soy is a good replacement protein metabolized quickly by Type As
- Load your plate with winter vegetables, particularly pumpkin, turnip and parnsip
- Pineapple will increase calorie utilization and aid in digestion
- Calming, restorative exercises like yoga and tai-chi will head off stress, which can exacerbate weight gain
- The biggest weight-gain offenders are chicken, corn and peanuts
- Like Type O’s, Type B’s should avoid the harmful lectins in wheat
- Load up on dairy and eggs to supercharge the metabolism
- Add licorice tea at the end of meals to balance blood sugar
- Try alternating days of physically rigorous exercise (3 days a week) with relaxing workouts (two days a week)
- Seafood is the protein of choice but turkey is also metabolically favorable
- Common winter fruits like figs, cranberries and plums are excellent for AB’s
- Make tofu a regular part of your diet
- A power juice for AB’s: one apple, a few stalks of celery, 2 carrots and a few leaves of cabbage
- AB’s have a similar stress profile to Type As, so heavy exercise will only deplete the nervous system. Try yoga and low-impact martial arts, walking and dance.
Resolved to eat better this year and follow your Blood Type Diet more closely? Send me an email or comment on this post. I’d love to hear your plans. Maura@dadamonutrition.com.
Simple changes = big results
08/01/12 09:59
by Kate Whimster, BCom, MIFHI, ND
Another year and more New Year’s resolutions! This year I thought I’d share some really simple resolutions you can make to have major impacts on your health. These are all FREE things you can do that will improve your health more than any supplement, product, or procedure ever will. All those things are only icing on the cake (the cake being a foundation of healthy habits!).
Start your day with a smoothie
Most of my patients don’t eat breakfast (or don’t eat something healthy for breakfast - Egg McMuffins, Tim Horton’s, or Starbucks are not optimal breakfast choices). Most of my patients also don’t eat enough fruits and veggies. And, most of them don’t eat enough fibre. Doing all these things will prolong your life and prevent disease. Here is a simple, fun, and tasty solution!
I blogged about my favourite smoothie, but you can really make whatever you want for yourself. If you don’t already have one, buy yourself a handblender (or Magic Bullet or blender) and throw together a superfood smoothie each morning! Make sure you include:
Experiment with yourself
The best way to know if something works? Try it! I often recommend an elimination/hypoallergenic diet in which I have my patient avoid common food allergens/irritants for a month. During this month we can observe if their health concerns and symptoms improve (which they almost always do!). Then, I have them add back foods one at a time to observe how each food affects them and we learn what foods are contributing to their health issues. This is a great way to see quick results and learn something too. The challenge is that eliminating all these things at once can turn your diet upside down, although it does teach you how much healthy food is out there to eat!
Why not start with just one or two things to eliminate for a month and see how you feel? For the most effect, pick one or two of the following foods for your self-experiment:
Are you tired of being told all the things you should stop or avoid? I just gave you a bunch above! Whenever you want to stop one thing, you need to start something else. So, start by replacing some unhealthy (or less healthy) habits with healthier ones. Here are several examples:
Meditate every night before bed
However, meditation is also hard - hard to start, hard to make time for, hard to be good at, hard to remember, etc. But really, it’s so easy! You can sit, you can breathe, and you can count, right?
Try some simple alternate nostril breathing every night before bed. You will sleep better, de-stress, think better, focus better, and FEEL better. And, if you keep it up, your body will heal better, work better, lose weight better... You get the picture. Commit to 1 month of nightly meditation for 5-10 minutes minimum and then see how you feel.
Walk more
Remember walking? The easy, free transportation system that human beings are great at? I know you think you don’t have time to exercise, but you DO have time to WALK. It will get you where you need to go and even just a bit of walking every day has major health benefits - lose weight, prevent cancer/heart disease/diabetes, improve mood, get/stay warmer in winter, etc.
Try adding just a bit more walking to each day:
Another year and more New Year’s resolutions! This year I thought I’d share some really simple resolutions you can make to have major impacts on your health. These are all FREE things you can do that will improve your health more than any supplement, product, or procedure ever will. All those things are only icing on the cake (the cake being a foundation of healthy habits!).
Start your day with a smoothie
Most of my patients don’t eat breakfast (or don’t eat something healthy for breakfast - Egg McMuffins, Tim Horton’s, or Starbucks are not optimal breakfast choices). Most of my patients also don’t eat enough fruits and veggies. And, most of them don’t eat enough fibre. Doing all these things will prolong your life and prevent disease. Here is a simple, fun, and tasty solution!
I blogged about my favourite smoothie, but you can really make whatever you want for yourself. If you don’t already have one, buy yourself a handblender (or Magic Bullet or blender) and throw together a superfood smoothie each morning! Make sure you include:
- Fresh or frozen fruit (choose beneficials for your blood type)
- 1/2 to 1 leaf swiss chard, kale, or equivalent amount of spinach (more veggies - these will just blend in, you won’t even know they’re there!)
- 1-2 tablespoons fibre (ground flax, hemp hearts, psyllium, etc)
- Protein powder (depending on your blood type, can be whey, vegan protein, brown rice protein, or you can use ground nuts/seeds)
- 1 teaspoon greens powder or spirulina (get even more green foods!)
- Juice/water to cover ingredients
Experiment with yourself
The best way to know if something works? Try it! I often recommend an elimination/hypoallergenic diet in which I have my patient avoid common food allergens/irritants for a month. During this month we can observe if their health concerns and symptoms improve (which they almost always do!). Then, I have them add back foods one at a time to observe how each food affects them and we learn what foods are contributing to their health issues. This is a great way to see quick results and learn something too. The challenge is that eliminating all these things at once can turn your diet upside down, although it does teach you how much healthy food is out there to eat!
Why not start with just one or two things to eliminate for a month and see how you feel? For the most effect, pick one or two of the following foods for your self-experiment:
- Wheat or all gluten grains (barley, rye, wheat, spelt, kamut)
- Refined sugar (including white/brown sugar, cane sugar, honey, agave, maple syrup) - no artificial sweeteners allowed either!
- Dairy (yogurt, cheese, milk, butter)
- Caffeine (coffee, tea, chocolate, pop)
- Pop/soft drinks
Are you tired of being told all the things you should stop or avoid? I just gave you a bunch above! Whenever you want to stop one thing, you need to start something else. So, start by replacing some unhealthy (or less healthy) habits with healthier ones. Here are several examples:
- Replace your daily coffee with a green or white tea
- Replace pop/soda with water (or sparkling water with a splash of fruit juice or lemon juice, yum)
- Replace sitting on the couch through a half hour TV show with half and hour of stretching and yoga while watching TV
- Replace a packaged snack with a piece of fruit and a handful of nuts or seeds
- Replace the most toxic cleaning product in your home with a non-toxic alternative
- Replace sitting in front of the computer for an hour with reading a great book
Meditate every night before bed
However, meditation is also hard - hard to start, hard to make time for, hard to be good at, hard to remember, etc. But really, it’s so easy! You can sit, you can breathe, and you can count, right?
Try some simple alternate nostril breathing every night before bed. You will sleep better, de-stress, think better, focus better, and FEEL better. And, if you keep it up, your body will heal better, work better, lose weight better... You get the picture. Commit to 1 month of nightly meditation for 5-10 minutes minimum and then see how you feel.
Walk more
Remember walking? The easy, free transportation system that human beings are great at? I know you think you don’t have time to exercise, but you DO have time to WALK. It will get you where you need to go and even just a bit of walking every day has major health benefits - lose weight, prevent cancer/heart disease/diabetes, improve mood, get/stay warmer in winter, etc.
Try adding just a bit more walking to each day:
- Park further away
- Take the stairs (even if it’s more than 5 floors, just take your time!)
- Skip a few subway stops
- Walk to the store, the restaurant, a friend’s house
- Take the long way home
- Walk around your house and clean
Guest post: The scoop on fish oils
25/11/11 17:27
Guest post originally published by Negin Misaghi, ND
I’m not much into miracles especially where medicine is concerned. Fish oils however, are without question today’s miracle medicine! I should clarify however that fish oil is a miracle in the sense that it’s a very potent healer, and not a miracle as far as the definition of this word is concerned - with regards to it being supernatural or incomprehensible. Far from it! In fact, the mechanism of action of fish oils with regards to its therapeutic effects are very well understood.
Everything in our lifestyle from our standard diet to our hectic stress-filled day-to-day living, to our sedentary city life of drive-through’s and desk jobs, and machines of all functionalities has made us ‘inflammatory’ – in every sense of the word!
With our diet of highly refined grains and sugars, high consumption of inflammatory vegetable oils (omega 6’s) and animal products (meats & dairy) as a staple, our bodies have become pathologically inflammatory. Our sedentary lifestyle on the other hand only adds to the ordeal since exercise lowers inflammation. The stress hormone cortisol is then released as a result of inflammation as an attempt to bring some balance due to cortisol’s anti-inflammatory properties. This however only adds to the disorder as over time the elevated levels of cortisol not only add to your perceived stress but also result in a number of disease processes. Remember that cortisol is released as our fight or flight stress response resulting in changes in the cardiovascular system (increased blood pressure), causing release of sugars in the body (contributing to diabetes), disrupting thyroid hormone functioning, depressing the immune system, and, and, and… contributing to an endless list of syndromes!
From a Traditional Chinese Medicine perspective, our inflammatory and stress-filled lifestyle causes damage to the liver. Once the liver has reached its capacity, damages begin to affect the heart and kidneys also. Chinese Medicine among many traditional medical beliefs (like Ayurveda and others) links each organ system to an emotion. The liver when pathological causes feelings of anger - hence, inflammation in every sense of the word! When damages reach the heart, depression and anxiety set in, and once the kidneys begin to take the grunt of the insult and are damaged, fears and insecurities begin to surface (just to show how entwined our body systems are where an imbalance of one system puts pressure on others and if chronic, can upset the harmony of the whole body).
This is where fish oils can have a great impact on the health of an individual both physically as well as mentally and emotionally. Fish oils have demonstrated strong anti-inflammatory properties for conditions that are inflammatory in nature (arthritis, heart disease, metabolic syndrome and insulin insensitivity (diabetes)). As well, fish oils have been found to be effective for the treatment of depression (recent research has linked depression to chronic inflammation).
Although fish oils benefit almost every health condition of today as most result from chronic inflammation, it should also be noted that if there’s still gas feeding the fire of inflammation (i.e. the root cause of inflammation has not been removed), fish oils would only be a band-aid solution. To learn more about how inflammation can be controlled at its root, seek the advice of a licensed naturopathic doctor. In the meantime, consider supplementation with fish oils to keep inflammation in check!
I should also mention that the EPA component of fish oil is responsible for its anti-inflammatory properties and NO vegetarian source of Omega 3’s contains EPA.
To be discussed in a later post: Why animal sources of omega 3′s are superior to vegetarian sources, why dietary sources of fish oils are not sufficient for some, and best(safe) fish to consume for their omega 3 content!
Stop eating junk
20/11/11 12:13
by Kate Whimster, BCom, MIFHI, ND
I loved this recent blog at Crazy Sexy Life called Crap In. Crap Out. We all know we should eat healthy and right for us, so why do we keep eating junk? This blog address 5 “yes, but...” reasons! A few great quotes:
Took the words right out of my mouth! Enjoy!
I loved this recent blog at Crazy Sexy Life called Crap In. Crap Out. We all know we should eat healthy and right for us, so why do we keep eating junk? This blog address 5 “yes, but...” reasons! A few great quotes:
- “When you eat dead, processed, sugared, preserved crap, how could you possibly expect to feel good, lively, clear-headed and brave?”
- “You don’t know what real fun is until you’ve mastered yourself, learned to eat live foods and enjoy them, and sculpted for yourself the exact body you want.”
- “Learn to make yourself feel better with exercise, self-care, regular sleep and healthy, nourishing food.”
- “almost everyone would totally support your healthier eating if you honestly and seriously asked them to.”
Took the words right out of my mouth! Enjoy!
Change your genetic destiny with SWAMI GenoType
26/10/11 12:21
by Kate Whimster, BCom, MIFHI, ND
“Let food be thy medicine and medicine be thy food.” - Hippocrates
This is an often-used quote in naturopathic medicine and a phrase that I probably think about daily as I work with patients. Despite the growing “obesity epidemic” and the pervasiveness of chronic diseases such as diabetes, heart disease, autoimmune disease, and cancer, we have an incredibly powerful to at our disposal to improve our health and our lives.
Do you think you are cursed with “bad genes” that have caused you to develop health issues? Think again. Yes, your genes are your genes and you cannot change the sequence of nucleotides encoded in every cell of your body. But these genes are only the starting point for your life journey... Starting before you were born and continuing every second of your life, you are influencing which of these genes are “heard” and which are “silent” through your diet and lifestyle, and therefore what health challenges you are most susceptible to. I feel like most people are aware of this influence, but still fail to grasp the full significance of it and do not know how to harness it.
This is the life work of Peter D’Adamo ND, bestselling author of The GenoType Diet, which identifies 6 GenoTypes and explains how to use diet and lifestyle to change your genetic destiny. Dr. D’Adamo has also created a software program called SWAMI GenoType, which I use with patients in my practice to create a personalized diet report including individualized recipes. This software uses blood type, medical history, family history, biometrics, fingerprints, and many other variables (including lab results and prescribed medications) to custom-design a diet protocol to address your unique health needs.
Most patients who come to see me for SWAMI GenoType want to lose weight, but it can also be used as part of treatment for many physical and mental/emotional concerns. If it seems like SWAMI GenoType is a magic bullet for all that ails you, keep in mind that indeed, food is truly healing; personalized nutrition can be used to treat such a variety of conditions because what you eat is the most important influence on your health, via your digestive tract, immune system, and hormone levels. However, nutrition is almost never the only intervention that I work with and the onus is ultimately on the patient to take responsibility for his or her health by making habit changes that will support healing. You are a key part of the equation.
For even more information, such as what information is used, what the output looks like, and some frequently asked questions, check out my page all about SWAMI GenoType.
“Let food be thy medicine and medicine be thy food.” - Hippocrates
This is an often-used quote in naturopathic medicine and a phrase that I probably think about daily as I work with patients. Despite the growing “obesity epidemic” and the pervasiveness of chronic diseases such as diabetes, heart disease, autoimmune disease, and cancer, we have an incredibly powerful to at our disposal to improve our health and our lives.
Do you think you are cursed with “bad genes” that have caused you to develop health issues? Think again. Yes, your genes are your genes and you cannot change the sequence of nucleotides encoded in every cell of your body. But these genes are only the starting point for your life journey... Starting before you were born and continuing every second of your life, you are influencing which of these genes are “heard” and which are “silent” through your diet and lifestyle, and therefore what health challenges you are most susceptible to. I feel like most people are aware of this influence, but still fail to grasp the full significance of it and do not know how to harness it.
This is the life work of Peter D’Adamo ND, bestselling author of The GenoType Diet, which identifies 6 GenoTypes and explains how to use diet and lifestyle to change your genetic destiny. Dr. D’Adamo has also created a software program called SWAMI GenoType, which I use with patients in my practice to create a personalized diet report including individualized recipes. This software uses blood type, medical history, family history, biometrics, fingerprints, and many other variables (including lab results and prescribed medications) to custom-design a diet protocol to address your unique health needs.
Most patients who come to see me for SWAMI GenoType want to lose weight, but it can also be used as part of treatment for many physical and mental/emotional concerns. If it seems like SWAMI GenoType is a magic bullet for all that ails you, keep in mind that indeed, food is truly healing; personalized nutrition can be used to treat such a variety of conditions because what you eat is the most important influence on your health, via your digestive tract, immune system, and hormone levels. However, nutrition is almost never the only intervention that I work with and the onus is ultimately on the patient to take responsibility for his or her health by making habit changes that will support healing. You are a key part of the equation.
For even more information, such as what information is used, what the output looks like, and some frequently asked questions, check out my page all about SWAMI GenoType.
What's the difference between food sensitivity, allergy, or intolerance?
25/08/11 17:07
by Kate Whimster, BCom, MIFHI, ND co-authored with Mélanie DesChâtelets, ND.
Do you ever feel confused about the difference between food sensitivity, food allergy and food intolerance? The differences are actually pretty simple to understand and will help you understand how food affects you. First, some basic definitions:
Antibody: A large Y-shaped protein produced by the immune system. Its job is to recognize foreign proteins and neutralize them. It’s what happens when you get a cold, the bacteria or virus is recognized and then neutralized by antibodies.
Enzyme: In simple terms enzymes help breakdown things. Enzymes are very specific for what they break down. Therefore, your body has thousands of different enzymes to break down very specific compounds. Without enzymes the process may not occur at all or at a very reduced rate. In the digestive system, enzymes help break down food into smaller units for absorption.
Both food allergy and food sensitivity are antibody-mediated reactions to food. The antibody recognizes a food protein as harmful and tries to neutralize it. If this is similar then what is different? We have different types of antibodies in our body. Different types of antibodies react differently and cause different symptoms.
Food allergy
Food allergy is mediated by an antibody called IgE. When this type of antibody reacts with a foreign protein it immediately elicits typical reactions ranging from uncomfortable to life threatening. Skin irritation, redness, and swelling are common. Difficulty breathing is more disturbing as it represents tightening of the airway. Other symptoms such as hoarseness of voice, stuffy and runny nose, itchy and red eyes as well as nausea and vomiting can are also seen with food allergies.
Here’s a diagram to demonstrate - imagine the pink line represents the symptom threshold; when you cross this line you have symptoms. The star represents the ingestion of the allergic food item.
Do you ever feel confused about the difference between food sensitivity, food allergy and food intolerance? The differences are actually pretty simple to understand and will help you understand how food affects you. First, some basic definitions:
Antibody: A large Y-shaped protein produced by the immune system. Its job is to recognize foreign proteins and neutralize them. It’s what happens when you get a cold, the bacteria or virus is recognized and then neutralized by antibodies.
Enzyme: In simple terms enzymes help breakdown things. Enzymes are very specific for what they break down. Therefore, your body has thousands of different enzymes to break down very specific compounds. Without enzymes the process may not occur at all or at a very reduced rate. In the digestive system, enzymes help break down food into smaller units for absorption.
Both food allergy and food sensitivity are antibody-mediated reactions to food. The antibody recognizes a food protein as harmful and tries to neutralize it. If this is similar then what is different? We have different types of antibodies in our body. Different types of antibodies react differently and cause different symptoms.
Food allergy
Food allergy is mediated by an antibody called IgE. When this type of antibody reacts with a foreign protein it immediately elicits typical reactions ranging from uncomfortable to life threatening. Skin irritation, redness, and swelling are common. Difficulty breathing is more disturbing as it represents tightening of the airway. Other symptoms such as hoarseness of voice, stuffy and runny nose, itchy and red eyes as well as nausea and vomiting can are also seen with food allergies.
Here’s a diagram to demonstrate - imagine the pink line represents the symptom threshold; when you cross this line you have symptoms. The star represents the ingestion of the allergic food item.
With food allergy, as soon as the offending food is ingested, IgE levels rise and react quickly. The allergic symptom threshold is always reached. Avoidance of this offending food is necessary as it can be life threatening. The levels of IgE will also drop relatively quickly and within 5-7 days you typically no longer have symptoms.
Food sensitivity
Food sensitivity is mediated by an antibody called IgG. IgG antibodies react very differently from IgE. When IgG antibodies react with foreign proteins, they elicit a milder, slower, and non-typical reaction. Symptoms can vary from migraines, to increased behavioural difficulties in children with ADHD, to chronic digestive concerns (constipation, diarrhea, IBS, IBD), decreases in energy, skin issues (acne, eczema), and other vague symptoms. Here’s the problem - unlike food allergies, food sensitivities are very hard to diagnose. This is because their impacts can be seen 24 to 48 hours after the ingestion of the offending food. There are two ways that can help identify food sensitivities: the first is a strategic elimination/hypoallergenic diet, which works as both a diagnostic tool (to identify offending foods) and treatment (avoidance of offending foods as a first step towards long-term healing). The other is an IgG food sensitivity blood test - I offer this testing via either Immunolabs or Rocky Mountain Analytical. This tests how reactive your IgG antibodies are against various foods. The higher the reactivity the higher likelihood a food sensitivity might be present. This test can be a good starting point in assessing potential food sensitivity.
Here’s a diagram to demonstrate how IgG works.
With food sensitivity, the offending food is ingested and the IgG antibody levels rise slowly and linger for up to 3 weeks. This is what makes a food sensitivity so hard to diagnose. You first ingest the offending food sensitivity and you are symptom-free. This is because you are still far from your symptomatic threshold. In a few days you ingest this same food item and again no symptoms. What you don’t know is that your IgG antibody levels have accumulated with those of your last exposure. Third time is a charm, you ingest the food and this time you get symptoms, such as migraine, constipation, weight gain, water retention, skin breakouts, fatigue, etc. Please note in this example I used 3 days but this is for illustrative purposes and is not literal. It can be confusing! Symptoms don’t appear immediately, so it is hard to link exposure to symptoms and you are left guessing at which foods is causing symptoms. Unlike an IgE food allergy were every single exposure is followed by symptoms, IgG food sensitivities depends on frequency and dose of the exposure.
Food intolerance
Food intolerance represents an enzyme deficiency, meaning your body can’t break down a component of food and this causes digestive upset. The most obvious example is lactose intolerance or lactase enzyme deficiency. This enzyme is important in breaking down lactose found in dairy products. The lack of this enzymes results in gas, diarrhea, and discomfort.
I work with many patients to address food sensitivities. The goal is not to eliminate a food for the rest of your life although avoidance for a period of time is sometimes necessary while we improve the integrity of the gut lining so that you can once again tolerate the offending food. When you figure out which foods you are sensitive to and understand the symptoms, you are empowered to take charge of your health!
Guest post: Crazy for coconut!
15/08/11 16:07
Guest post by Annie Salsberg, ND
There has been a lot of talk about coconut oil lately. Everywhere I turn people are sharing their favourite uses, best recipes, and the oil’s health promoting effects. The poor coconut was overlooked for a long time. And when not ignored, it was flat out maligned for its saturated fat content. Finally, the coconut is enjoying some well-deserved time in the spotlight.
Coconut oil has a variety of applications. Many already enjoy it for cooking and as a cosmetic agent. However, we are seeing increasing evidence of therapeutic applications, notably in the areas of obesity/weight management, heart disease, seizure disorders, Alzheimer’s disease, and athletic performance
Coconut oil is very stable. This means that it is resistant to rancidity and is a wonderful heat-resilient frying oil. It is a delicious butter substitute and far superior to hydrogenated vegetable shortening (which contains trans fats). It can be used in baking, as a spread or to fry.
Coconut oil is a source of medium chain fatty acids, as well as polyphenols and vitamin E. Medium Chain Fatty Acids (MCFAs) have a number of important, health-promoting effects in the body. They are more easily digested than longer fatty acids and are a preferred source of energy at the cellular level. This makes them a wonderful fuel for athletes. Coconut oil may boost energy and enhance capacity for endurance
Furthermore, coconut oil has been shown to increase metabolism after meals and even inhibit fat-generating genes. Coconut oil is a great adjunct to a healthy weight management program.
Unlike some other saturated fats, coconut oil will not increase triglycerides after a meal. Rather, HDL (the “good” cholesterol) increases, while total cholesterol and LDL (the “bad” cholesterol) decrease. Coconut oil also seems to increase insulin sensitivity, helping the body to better manage sugar. Maintaining healthy cholesterol levels and stable blood sugar are an essential part of a heart disease prevention strategy.
Evidence also seems to support the use of coconut oil in seizure prevention. It increases ketones in the plasma; ketogenic diets have been shown to decrease seizure activity in some individuals.
This list could go on and on…. and, we are making new discoveries about coconut oil and Medium Chain Fatty Acids all the time. There are many great reasons to embrace coconut oil - I just hope that the coconut bandwagon is sticking around for a good long while!
Gluten sensitivity, part 1: definitions, prevalence, presentation
23/04/11 13:26
by Kate Whimster, BCom, MIFHI, ND
What do osteoporosis, anemia, hypothyroidism, irritability, diarrhea, and constipation have in common? They are all signs and symptoms of gluten sensitivity. I’ve been meaning to write about this topic since I attended a seminar on gluten sensitivity in October 2009! A recent article in the Wall Street Journal called “Clues to Gluten Sensitivity” has helped me get in gear to cover this enormous topic. This is part 1 of a multi-part series of blogs I plan to write. Stay tuned for more!
What is gluten sensitivity?
As mentioned in the article linked above, it is important to understand the difference between celiac disease and gluten sensitivity. “Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats.(1)” “Gluten sensitivity (GS) encompasses a collection of medical conditions in which gluten has an adverse effect.(2)” These medical conditions can be related to damage to the small intestine or may present in other ways.
Which foods contain gluten?
Gluten-containing foods:
Oats should technically be safe to eat on a gluten-free diet but most commercial oats are contaminated with gluten as they are farmed, transported, and packaged. You can buy gluten-free oats, such as Bob’s Red Mill Gluten-Free Oats. A small number of gluten sensitive people may also be sensitive to oats, so it is important to assess this for each patient individually.
Prevalence
This information is specific to celiac disease (see definition above), but still gives a good idea of the prevalence and importance of diagnosis.
Prevalence of celiac disease (3):
Those diagnosed with celiac disease between 2-4 years of age had a 10.5% chance of developing an autoimmune disorder. Additional findings show that the later one is diagnosed, the more likely her or she is to develop and autoimmune condition (5):
Age at diagnosis and chance of developing an autoimmune condition:
4-12 yrs: 16.7%
12-20 yrs: 27%
Over 20 yrs: 34%
As is now becoming clear, patients may have “silent” or atypical form that presents with no gastrointestinal symptoms. (6)
(7)
Signs and symptoms
Signs and symptoms of celiac disease (1):
Signs and symptoms of “silent” celiac disease (8):
Children:
References:
What do osteoporosis, anemia, hypothyroidism, irritability, diarrhea, and constipation have in common? They are all signs and symptoms of gluten sensitivity. I’ve been meaning to write about this topic since I attended a seminar on gluten sensitivity in October 2009! A recent article in the Wall Street Journal called “Clues to Gluten Sensitivity” has helped me get in gear to cover this enormous topic. This is part 1 of a multi-part series of blogs I plan to write. Stay tuned for more!
What is gluten sensitivity?
As mentioned in the article linked above, it is important to understand the difference between celiac disease and gluten sensitivity. “Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats.(1)” “Gluten sensitivity (GS) encompasses a collection of medical conditions in which gluten has an adverse effect.(2)” These medical conditions can be related to damage to the small intestine or may present in other ways.
Which foods contain gluten?
Gluten-containing foods:
- Wheat (all forms, including durum, semolina, spelt, kamut, couscous, bulgar, etc)
- Rye
- Barley
Oats should technically be safe to eat on a gluten-free diet but most commercial oats are contaminated with gluten as they are farmed, transported, and packaged. You can buy gluten-free oats, such as Bob’s Red Mill Gluten-Free Oats. A small number of gluten sensitive people may also be sensitive to oats, so it is important to assess this for each patient individually.
Prevalence
This information is specific to celiac disease (see definition above), but still gives a good idea of the prevalence and importance of diagnosis.
Prevalence of celiac disease (3):
- In average healthy people: 1 in 133
- In people with related symptoms: 1 in 56
- In people with first-degree relatives (parent, child, sibling) who are celiac: 1 in 22
- In people with second-degree relatives (aunt, uncle, cousin) who are celiac: 1 in 39
- 60% of children and 41% of adults diagnosed during the study were asymptomatic (without any symptoms).
Those diagnosed with celiac disease between 2-4 years of age had a 10.5% chance of developing an autoimmune disorder. Additional findings show that the later one is diagnosed, the more likely her or she is to develop and autoimmune condition (5):
Age at diagnosis and chance of developing an autoimmune condition:
4-12 yrs: 16.7%
12-20 yrs: 27%
Over 20 yrs: 34%
As is now becoming clear, patients may have “silent” or atypical form that presents with no gastrointestinal symptoms. (6)
(7)Signs and symptoms
Signs and symptoms of celiac disease (1):
- Abdominal pain, bloating, gas, or indigestion
- Constipation
- Decreased appetite (may also be increased or unchanged)
- Diarrhea, either constant or off and on
- Lactose intolerance (common when the person is diagnosed, usually goes away after treatment)
- Nausea and vomiting
- Stools that float, are foul smelling, bloody, or “fatty”
- Unexplained weight loss (although people can be overweight or of normal weight)
Signs and symptoms of “silent” celiac disease (8):
Children:
- Short stature
- Anemia
- Neurologic symptoms
- Dermatitis herpetiformis
- Anemia
- Reduced bone density (osteopenia/osteoporosis)
- Apthous stomatitis, dental enamel defects
- Infertility, recurrent miscarriage
- Irritable bowel syndrome (IBS)
- Dyspepsia
- Esophageal reflux
- Neurologic symptoms
- Autoimmune diseases
References:
- http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001280/
- http://en.wikipedia.org/wiki/Gluten_sensitivity
- Fasano A, Berti I, Gerarduzzi T, Not T, Colletti RB, Drago S, Elitsur Y, Green PH, Guandalini S, Hill ID, Pietzak M, Ventura A, Thorpe M, Kryszak D, Fornaroli F, Wasserman SS, Murray JA, Horvath K. Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Arch Intern Med. 2003 Feb 10;163(3):286-92.
- Green PHR, Stavropoulos SN, Panagi SG, Goldstein SL, Mcmahon DJ, Absan H, Neugut AI. Characteristics of adult celiac disease in the USA: results of a national survey. Am J Gastroenterol. 2001 Jan;96(1):126-31.
- Ventura A, Magazzù G, Greco L. Duration of exposure to gluten and risk for autoimmune disorders in patients with celiac disease. SIGEP Study Group for Autoimmune Disorders in Celiac Disease. Gastroenterology. 1999 Aug;117(2):297-303.
- Sanders DS, Hurlstone DP, McAlindon ME, Hadjivassiliou M, Cross SS, Wild G, Atkins CJ. Antibody negative coeliac disease presenting in elderly people--an easily missed diagnosis. BMJ. 2005 Apr 2;330(7494):775-6.
- Feighery C. Fortnightly review: coeliac disease. BMJ. 1999 Jul 24;319(7204):236-9.
- Green PH, Alaedini A, Sander HW, Brannagan TH 3rd, Latov N, Chin RL. Mechanisms underlying celiac disease and its neurologic manifestations. Cell Mol Life Sci. 2005 Apr;62(7-8):791-9.
Happy weight, naturally
14/04/11 22:31
by Kate Whimster, BCom, MIFHI, ND
In my practice I meet a lot of patients who want to lose weight, whether it be 5 pounds or 100 pounds! Most people have an unrealistic expectation of how much weight they can lose and how quickly this can be achieved. I recently read an article called “Ideal Weight or Happy Weight” about the impact even a small weight loss can have on your health and the theory of a weight “set point.”
“If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease.” These are amazing benefits that not only pay off in the short-run when you feel so much better, but in the long-run by significantly improving your quality of life! A 10% weight loss is a great goal to start with and helps patients adopt the habits that will build the foundation for great health for the rest of their lives.
“Your body weight is naturally regulated to stay within a range of 10%-20%.” Once you maintain a certain weight for a few years or even decades, it can be difficult to shift significantly outside of this “set point.” However, it is not impossible, it just requires more time, commitment, and consistency than most patients realize. You CAN lower your “set point” through healthy eating habits, exercise, and lifestyle strategies.
What else can I do to support healthy weight loss?
Naturopathic medicine is a great support for weight loss via a personalized nutrition plan, addressing underlying health issues obstructing weight loss, improving digestion, making the mind-body connection, and perhaps more importantly, supporting behavioural change at a deeper level using energy medicine. We’ve all heard that it is so important to address the REASONS behind habits to change them. In my practice I find homeopathy and acupuncture to be great stimulants for self-healing as well as useful tools to address food cravings, mood, stress, sleep, and motivation, all of which contribute to your ability to reach and maintain a healthy weight.
What can I do today?
You can start implementing some healthy weight loss strategies into your life right now:
• Eat a healthy, nutrient-dense breakfast every day
• Ensure you get adequate, quality sleep each night
• Eat a minimum of 5 servings of fruits and vegetables daily
• Get outside and walk for at least 20 minutes per day
• Stick with it! As they say, “practice makes perfect!”
In my practice I meet a lot of patients who want to lose weight, whether it be 5 pounds or 100 pounds! Most people have an unrealistic expectation of how much weight they can lose and how quickly this can be achieved. I recently read an article called “Ideal Weight or Happy Weight” about the impact even a small weight loss can have on your health and the theory of a weight “set point.”
“If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease.” These are amazing benefits that not only pay off in the short-run when you feel so much better, but in the long-run by significantly improving your quality of life! A 10% weight loss is a great goal to start with and helps patients adopt the habits that will build the foundation for great health for the rest of their lives.
“Your body weight is naturally regulated to stay within a range of 10%-20%.” Once you maintain a certain weight for a few years or even decades, it can be difficult to shift significantly outside of this “set point.” However, it is not impossible, it just requires more time, commitment, and consistency than most patients realize. You CAN lower your “set point” through healthy eating habits, exercise, and lifestyle strategies.
What else can I do to support healthy weight loss?
Naturopathic medicine is a great support for weight loss via a personalized nutrition plan, addressing underlying health issues obstructing weight loss, improving digestion, making the mind-body connection, and perhaps more importantly, supporting behavioural change at a deeper level using energy medicine. We’ve all heard that it is so important to address the REASONS behind habits to change them. In my practice I find homeopathy and acupuncture to be great stimulants for self-healing as well as useful tools to address food cravings, mood, stress, sleep, and motivation, all of which contribute to your ability to reach and maintain a healthy weight.
What can I do today?
You can start implementing some healthy weight loss strategies into your life right now:
• Eat a healthy, nutrient-dense breakfast every day
• Ensure you get adequate, quality sleep each night
• Eat a minimum of 5 servings of fruits and vegetables daily
• Get outside and walk for at least 20 minutes per day
• Stick with it! As they say, “practice makes perfect!”
Guest post: Treating irritable bowel syndrome
10/02/11 19:36
The first line therapy for Irritable Bowel Syndrome (IBS) is diet modification. Most IBS patients have specific food triggers and their symptoms can improve significantly by identifying and removing the offending foods from their diet. A hypo-allergenic diet is recommended with gradual re-introduction of foods to identify any specific triggers.
Probiotic supplementation has been shown to be helpful in IBS. Intestinal bacterial overgrowth and an alteration in normal intestinal flora may be one contributing cause or mediator of IBS. Lactobacillus and bifidobacteria are two species that have been identified as being particularly helpful to combat this. Aside from renormalizing the flora, probiotics have also been shown to significantly improve global IBS symptoms and decrease abdominal pain. Peppermint oil has also been shown to be effective in treating IBS symptoms. Peppermint oil relaxes the tone of the gastrointestinal tract and thus may help address dysfunction in smooth muscle contraction, which may be particularly helpful in regulating bowel function. Finally, several studies have shown a link between IBS and an impairment of serotonin receptors. 5-HTP is a serotonin precursor whose supplementation increases serotonin in the body may be helpful in managing this impairment. A combination of these recommendations generally results in safe and effective management of IBS.
More vitamin D commentary
26/12/10 14:01
by Kate Whimster, BCom, MIFHI, ND
More recent commentary on vitamin D as covered by Natural Medicine Journal:
Let the Science and Evidence Guide Clinical Decision-Making on Vitamin D for the Benefit of Patients, Alexander G. Schauss, PhD, FACN
This article discusses biochemical individuality, as well as evidence in favour of vitamin D as relates to frailty in elderly populations, genetic and racial variations, and immune support. Ultimately, he reiterates that we must “consider the individual,” which is what naturopathic medicine is all about!
Broad-Brush Recommendations Are a Disservice to the Public, Geovanni Espinosa, ND
This article summarizes conditions associated with vitamin D deficiency and provides some broad intake recommendations.
Media Coverage Further Confounds Recommendations, Susan W. Ryan, DO
This article highlights one major issue plaguing media coverage of health issues - inaccurate or incomplete reporting. Unfortunately, as a naturopathic doctor I find this to be all too common! What gets covered in major media is not necessarily representative of the information that exists on a topic, it is slanted more towards what is strange/interesting/controversial/trendy. This also includes such information available on the internet. There is a lot of great information to be found on the internet, but your best bet is to find out what is best for YOU from a trained health professional, such as your naturopathic doctor.
More recent commentary on vitamin D as covered by Natural Medicine Journal:
Let the Science and Evidence Guide Clinical Decision-Making on Vitamin D for the Benefit of Patients, Alexander G. Schauss, PhD, FACN
This article discusses biochemical individuality, as well as evidence in favour of vitamin D as relates to frailty in elderly populations, genetic and racial variations, and immune support. Ultimately, he reiterates that we must “consider the individual,” which is what naturopathic medicine is all about!
Broad-Brush Recommendations Are a Disservice to the Public, Geovanni Espinosa, ND
This article summarizes conditions associated with vitamin D deficiency and provides some broad intake recommendations.
Media Coverage Further Confounds Recommendations, Susan W. Ryan, DO
This article highlights one major issue plaguing media coverage of health issues - inaccurate or incomplete reporting. Unfortunately, as a naturopathic doctor I find this to be all too common! What gets covered in major media is not necessarily representative of the information that exists on a topic, it is slanted more towards what is strange/interesting/controversial/trendy. This also includes such information available on the internet. There is a lot of great information to be found on the internet, but your best bet is to find out what is best for YOU from a trained health professional, such as your naturopathic doctor.
Since when did natural become the alternative?
20/12/10 10:25
by Kate Whimster, BCom, MIFHI, ND
Check out this blog by my colleague Ashley Mayer that asks the question “since when did natural become the alternative?”
I had to share this blog because it addresses a major shift in perception that has happened in society in a short period of time. Somehow in just a generation or two, most people have accepted advertising messages/manipulation that tells us that fake, altered, and lab-created foods are somehow equal to or even better than what nature has to offer. Although I have yet to read both of the Michael Pollan books I own, I know that one of his major messages is “eat food.” Even just sticking to this basic advice, meaning eat things in as close to their natural state as possible (unprocessed and free of preservatives, additives, flavours, colours, etc), would greatly benefit most people.
In this blog, Ashley addresses this question as well as the key points of: choose your sources of information carefully and employ your critical thinking skills to decide what is actually “healthy.”
Check out this blog by my colleague Ashley Mayer that asks the question “since when did natural become the alternative?”
I had to share this blog because it addresses a major shift in perception that has happened in society in a short period of time. Somehow in just a generation or two, most people have accepted advertising messages/manipulation that tells us that fake, altered, and lab-created foods are somehow equal to or even better than what nature has to offer. Although I have yet to read both of the Michael Pollan books I own, I know that one of his major messages is “eat food.” Even just sticking to this basic advice, meaning eat things in as close to their natural state as possible (unprocessed and free of preservatives, additives, flavours, colours, etc), would greatly benefit most people.
In this blog, Ashley addresses this question as well as the key points of: choose your sources of information carefully and employ your critical thinking skills to decide what is actually “healthy.”
Calcium and vitamin D
06/12/10 12:39
by Kate Whimster, BCom, MIFHI, ND
A recent article in the New York Times questioned the need for high levels of calcium and vitamin D supplementation that has become the new norm. I have already had patients ask me about this, so I will try to address it here.
I am always in favour of obtaining nutrients the way human beings were designed to get them, which is through food. Calcium and vitamin D are actually quite different types of nutrients, so I will discuss them separately. The main take-home point of this blog is that ultimately we are all unique and the beauty of naturopathic medicine is that as an ND I am able to work with you individually to assess your needs and make a recommendation that is personalized to you as an individual. So ultimately, to figure out how much calcium and vitamin D you should or should not take, talk to your naturopathic doctor!
Calcium
I am asked quite often how much calcium we need, what is the best source, etc... Osteoporosis is far too common in western society and yet we get lots of calcium here too! What’s going on? The short answer is that there is so much more to bone health than just calcium. There are three things to look at with regard to bone health.
First, the raw material needed to create bone. Calcium is just one of many building blocks necessary to make bone but it is definitely not the only one! Magnesium, phosphate, boron, and other minerals are all necessary.
Second, a pile of bricks does not make a house just as lots of materials (calcium and other minerals) do not automatically make bone. Bone has to be built and weight bearing exercise is a key factor to signal our bodies to take those materials and do something with them. When more stress is applied to bone, it becomes stronger. There are also other factors in building bone, such as proper blood flow (yes, bone is living tissue and needs blood!) and other signals like vitamin D (see below!) going on in the body.
Finally, we must prevent our bodies from breaking down bone to use those materials elsewhere. This is another complex area but in a nutshell, if your body needs some calcium to buffer your blood to keep it at the perfect pH level (which keeps you alive, by the way), it will draw this from bones. An acidic environment in our tissues increases the need to use bone to balance pH. And what causes an acidic environment? Stress, lack of sleep, caffeine/alcohol, sugar, dairy, and other acidifying foods...
While dairy groups and marketing boards have done an amazing job convincing people they need to eat a lot of servings of dairy products each day to get enough calcium, there are many other great sources of calcium that most people overlook. One great way is to make bone broth! You can also get calcium from leafy green veggies, nuts and seeds, and many other diverse food sources. For more info, check out the World’s Healthiest Foods site listing for calcium.
Vitamin D
In the case of vitamin D, our bodies use cholesterol (it’s not all bad!) to make vitamin D when our skin is exposed to the sun. For example, a caucasian person out in summer sun in just a bathing suit until his or her skin just begins to turn pink produces between 10,000 and 50,000IU of vitamin D. Vitamin D is a fat soluble vitamin and can therefore be stored by our bodies so that we can make it through winter off the supply we’ve built up in the summer. Lighter skinned people make more vitamin D from the sun so it’s no surprise that at higher latitudes you find blonder, paler people and near the equator (where there is more direct sun exposure and no long, dark winter) you find darker skinned people. Anyway, before there were ever vitamin D supplements, humans spent much of their time, particularly in the summer, outside and likely made enough vitamin D to last through each winter.
However, this is not the world we live in anymore! Unfortunately most people spend nearly all their time indoors during the day and therefore cannot make vitamin D from sun exposure. This alone is a powerful argument for supplementation, not to mention the greater issue of how our incredibly unnatural lifestyle impacts our health, but that is a topic for another day. In addition, there have been many studies on vitamin D in the past few decades demonstrating how vitamin D impacts so much more than bone health. Vitamin D is in fact a hormone, a key signalling system in the body that can impact all kinds of conditions. There are far too many studies for me to summarize here, but if you want to learn more, you can start with reading the response to the article linked above written by the Executive Director of the Vitamin D Council.
So how do you know what to do? Again, the best way to determine if supplementation is right for you and how much to supplement is to see a naturopathic doctor who can assess your unique situation. You can also ask your doctor to run a blood test for 25-hydroxy vitamin D. The province of Ontario has recently put more restrictions on this test because it became so popular but if you have a condition for which vitamin D is important or that puts you at greater risk for deficiency, such as osteoporosis, parathyroid disease, pregnancy, or kidney disease, speak to your doctor about testing your levels.
A recent article in the New York Times questioned the need for high levels of calcium and vitamin D supplementation that has become the new norm. I have already had patients ask me about this, so I will try to address it here.
I am always in favour of obtaining nutrients the way human beings were designed to get them, which is through food. Calcium and vitamin D are actually quite different types of nutrients, so I will discuss them separately. The main take-home point of this blog is that ultimately we are all unique and the beauty of naturopathic medicine is that as an ND I am able to work with you individually to assess your needs and make a recommendation that is personalized to you as an individual. So ultimately, to figure out how much calcium and vitamin D you should or should not take, talk to your naturopathic doctor!
Calcium
I am asked quite often how much calcium we need, what is the best source, etc... Osteoporosis is far too common in western society and yet we get lots of calcium here too! What’s going on? The short answer is that there is so much more to bone health than just calcium. There are three things to look at with regard to bone health.
First, the raw material needed to create bone. Calcium is just one of many building blocks necessary to make bone but it is definitely not the only one! Magnesium, phosphate, boron, and other minerals are all necessary.
Second, a pile of bricks does not make a house just as lots of materials (calcium and other minerals) do not automatically make bone. Bone has to be built and weight bearing exercise is a key factor to signal our bodies to take those materials and do something with them. When more stress is applied to bone, it becomes stronger. There are also other factors in building bone, such as proper blood flow (yes, bone is living tissue and needs blood!) and other signals like vitamin D (see below!) going on in the body.
Finally, we must prevent our bodies from breaking down bone to use those materials elsewhere. This is another complex area but in a nutshell, if your body needs some calcium to buffer your blood to keep it at the perfect pH level (which keeps you alive, by the way), it will draw this from bones. An acidic environment in our tissues increases the need to use bone to balance pH. And what causes an acidic environment? Stress, lack of sleep, caffeine/alcohol, sugar, dairy, and other acidifying foods...
While dairy groups and marketing boards have done an amazing job convincing people they need to eat a lot of servings of dairy products each day to get enough calcium, there are many other great sources of calcium that most people overlook. One great way is to make bone broth! You can also get calcium from leafy green veggies, nuts and seeds, and many other diverse food sources. For more info, check out the World’s Healthiest Foods site listing for calcium.
Vitamin D
In the case of vitamin D, our bodies use cholesterol (it’s not all bad!) to make vitamin D when our skin is exposed to the sun. For example, a caucasian person out in summer sun in just a bathing suit until his or her skin just begins to turn pink produces between 10,000 and 50,000IU of vitamin D. Vitamin D is a fat soluble vitamin and can therefore be stored by our bodies so that we can make it through winter off the supply we’ve built up in the summer. Lighter skinned people make more vitamin D from the sun so it’s no surprise that at higher latitudes you find blonder, paler people and near the equator (where there is more direct sun exposure and no long, dark winter) you find darker skinned people. Anyway, before there were ever vitamin D supplements, humans spent much of their time, particularly in the summer, outside and likely made enough vitamin D to last through each winter.
However, this is not the world we live in anymore! Unfortunately most people spend nearly all their time indoors during the day and therefore cannot make vitamin D from sun exposure. This alone is a powerful argument for supplementation, not to mention the greater issue of how our incredibly unnatural lifestyle impacts our health, but that is a topic for another day. In addition, there have been many studies on vitamin D in the past few decades demonstrating how vitamin D impacts so much more than bone health. Vitamin D is in fact a hormone, a key signalling system in the body that can impact all kinds of conditions. There are far too many studies for me to summarize here, but if you want to learn more, you can start with reading the response to the article linked above written by the Executive Director of the Vitamin D Council.
So how do you know what to do? Again, the best way to determine if supplementation is right for you and how much to supplement is to see a naturopathic doctor who can assess your unique situation. You can also ask your doctor to run a blood test for 25-hydroxy vitamin D. The province of Ontario has recently put more restrictions on this test because it became so popular but if you have a condition for which vitamin D is important or that puts you at greater risk for deficiency, such as osteoporosis, parathyroid disease, pregnancy, or kidney disease, speak to your doctor about testing your levels.
A tastier flu "shot"
24/11/10 15:51
by Kate Whimster, BCom, MIFHI, ND
One of my favourite immune supporting tips is using berries to prevent colds and flu! Not only do they taste great, but they are also effective in strengthening immunity during the winter season.
Blueberries and other dark-coloured berries contain anthocyanidins, which can enter the cell wall of bacteria and slow growth and reproduction. They are also a good source of vitamin C and and are high in antioxidants, which support the immune system against both bacteria and viruses. Add berries to your smoothie (see my favourite recipe here) or into oatmeal as part of your breakfast.
Elderberry is particularly effective against influenza and other viral infections, such as the common cold. A quick search on PubMed reveals that elderberry extract offers an efficient, safe and cost-effective treatment for influenza and elderberry extract has been found to inhibit H1N1 infection in vitro.
There are a lot of liquid elderberry extracts on the market these days (including Sambucol and Sambu Guard) but make sure to read the ingredients because some contain added sugar, which actually impairs white blood cells and reduces your immune response! This is kind of counter-productive, don’t you think? Plus, elderberry and other berries taste great on their own, there is no reason to add extra sugar. Make sure you read labels! My personal favourite is Proberry liquid, which is a mixture of elderberry, blueberry, cherry, raspberry, and pear juice concentrates. Many of the elderberry concentrates come in capsule form too, which helps avoid the additives and can be more convenient to carry with you, so check these out too.
One of my favourite immune supporting tips is using berries to prevent colds and flu! Not only do they taste great, but they are also effective in strengthening immunity during the winter season.
Blueberries and other dark-coloured berries contain anthocyanidins, which can enter the cell wall of bacteria and slow growth and reproduction. They are also a good source of vitamin C and and are high in antioxidants, which support the immune system against both bacteria and viruses. Add berries to your smoothie (see my favourite recipe here) or into oatmeal as part of your breakfast.
Elderberry is particularly effective against influenza and other viral infections, such as the common cold. A quick search on PubMed reveals that elderberry extract offers an efficient, safe and cost-effective treatment for influenza and elderberry extract has been found to inhibit H1N1 infection in vitro.
There are a lot of liquid elderberry extracts on the market these days (including Sambucol and Sambu Guard) but make sure to read the ingredients because some contain added sugar, which actually impairs white blood cells and reduces your immune response! This is kind of counter-productive, don’t you think? Plus, elderberry and other berries taste great on their own, there is no reason to add extra sugar. Make sure you read labels! My personal favourite is Proberry liquid, which is a mixture of elderberry, blueberry, cherry, raspberry, and pear juice concentrates. Many of the elderberry concentrates come in capsule form too, which helps avoid the additives and can be more convenient to carry with you, so check these out too.
Breast health and cancer prevention: nutrition
11/11/10 08:01
by Kate Whimster, BCom, MIFHI, ND
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. Naturopathic medicine has an important role to play in cancer prevention and treatment. One of the most often used naturopathic treatments is dietary change because diet is the most powerful factor in health. You literally are what you eat! So here is an overview of WHY diet is so important to cancer and some examples of dietary choices that will help treat and prevent cancer.
Immune system:
Your immune system is your best defence against cancer. Every day, all day, your body is making potentially cancerous cells and it is your immune system that stands between this potential and uncontrollable cancer growth. A healthy diet provides nutrients that support immune function, while poor dietary choices impair immune function.
Antioxidant-rich foods support the immune system in killing abnormal cells, preventing and treating cancer. Sugar, on the other hand, impairs the activity of your white blood cells, which target and kill cancer cells and coordinate the functioning of your overall immune response.
Inflammation:
As discussed in part 1, chronic inflammation in the body leads to increased cell division, which increases the likelihood of the creation of cancer cells and accelarates cancer growth. Chronic inflammation also increases the body’s production of cortisol, which is an immune suppressing hormone.
What type of fat you consume is often more important than the amount because the fats in your diet directly impact many bodily functions. The compounds EPA and DHA derived from or found in omega 3 fatty acids, particularly fish oil, are powerful anti-inflammatory agents in the body. But saturated fats increase inflammation and trans fats alter cell membranes to encourage inflammation.
Hormonal balance:
The endocrine system, which produces and controls hormones throughout the body has a huge impact on physiological function. Hormones can encourage cancer growth as well as influence immune function and regulate inflammation. With regard to breast cancer, we know that some types of breast cancer are estrogen dependent, but many other hormones throughout the body also relate to breast cancer, such as thyroid hormones, insulin, and cortisol.
Green leafy vegetables contain nutrients that support endocrine organs. A minimum of 5-6 servings per day is recommended. Cruciferous vegetables in particular contain compounds called calcium-D-glucarate and indole-3-carbinol which aid in metabolism and detoxification of hormones. Pesticides used on non-organic produce can contain compounds that mimic estrogen in the body and can increase the risk of many types of cancer as well as overwhelm your detoxification system.
You can download the Environmental Working Group’s Shopper’s Guide to Pesticides, which specifies which produce is best to buy organic, at this web address: www.foodnews.org
Insulin resistance:
Insulin is a hormone that allows sugar to enter cells. Over time, high sugar intake leads to excess insulin production and eventually cells become insensitive to insulin. Cancer cells use sugar as fuel and have more insulin receptors than normal cells, so while other cells are insulin resistant, cancer cells can gain more access to sugar.
Complex carbs include vegetables and whole grains and can help balance blood sugar levels and control weight, both of which prevent and reduce insulin resistance. Complex carbs are high in fibre, which binds to and eliminates toxins and hormones from your body. Try to eat foods as close to their natural state as possible rather than processed foods, which contain more simple carbs, which are easily reduced to sugar and therefore promote insulin resistance.
Digestion and elimination:
Digestion influences all other bodily functions as it is key to absorbing essential nutrients and eliminating waste products and toxins from the body.
Alcohol is an example of a substance that places an additional load on the liver, which can lead to increased toxic load in the body. Over time, this can damage cells and encourage cancer formation. Adequate water intake is necessary for optimal digestion and elimination as your body uses water to carry out many processes essential for life. A simple guideline for water intake is at least 1/2 ounce of water per pound of body weight. So a 128-pound woman should drink about 64 ounces of water daily, which is about 2 litres. Caffeine and alcohol do not count toward this intake and in fact dehydrate the body!
Beyond diet:
So far we’ve covered a lot with regard to diet, but there is so much more! As a naturopathic doctor, I work with patients to address their unique nutritional needs with a plan tailored to them. Beyond diet, I also work to create a personalized plan that may include supplements, herbs, lifestyle counselling, stress reduction, and mental/emotional work to address each patient’s unique needs and the root causes behind their health specific concerns.
With regards to cancer, naturopathic medicine is a powerful tool to both prevent and treat cancer, either alone or in conjunction with conventional cancer treatment.
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. Naturopathic medicine has an important role to play in cancer prevention and treatment. One of the most often used naturopathic treatments is dietary change because diet is the most powerful factor in health. You literally are what you eat! So here is an overview of WHY diet is so important to cancer and some examples of dietary choices that will help treat and prevent cancer.
Immune system:
Your immune system is your best defence against cancer. Every day, all day, your body is making potentially cancerous cells and it is your immune system that stands between this potential and uncontrollable cancer growth. A healthy diet provides nutrients that support immune function, while poor dietary choices impair immune function.
Antioxidant-rich foods support the immune system in killing abnormal cells, preventing and treating cancer. Sugar, on the other hand, impairs the activity of your white blood cells, which target and kill cancer cells and coordinate the functioning of your overall immune response.
Inflammation:
As discussed in part 1, chronic inflammation in the body leads to increased cell division, which increases the likelihood of the creation of cancer cells and accelarates cancer growth. Chronic inflammation also increases the body’s production of cortisol, which is an immune suppressing hormone.
What type of fat you consume is often more important than the amount because the fats in your diet directly impact many bodily functions. The compounds EPA and DHA derived from or found in omega 3 fatty acids, particularly fish oil, are powerful anti-inflammatory agents in the body. But saturated fats increase inflammation and trans fats alter cell membranes to encourage inflammation.
Hormonal balance:
The endocrine system, which produces and controls hormones throughout the body has a huge impact on physiological function. Hormones can encourage cancer growth as well as influence immune function and regulate inflammation. With regard to breast cancer, we know that some types of breast cancer are estrogen dependent, but many other hormones throughout the body also relate to breast cancer, such as thyroid hormones, insulin, and cortisol.
Green leafy vegetables contain nutrients that support endocrine organs. A minimum of 5-6 servings per day is recommended. Cruciferous vegetables in particular contain compounds called calcium-D-glucarate and indole-3-carbinol which aid in metabolism and detoxification of hormones. Pesticides used on non-organic produce can contain compounds that mimic estrogen in the body and can increase the risk of many types of cancer as well as overwhelm your detoxification system.
You can download the Environmental Working Group’s Shopper’s Guide to Pesticides, which specifies which produce is best to buy organic, at this web address: www.foodnews.org
Insulin resistance:
Insulin is a hormone that allows sugar to enter cells. Over time, high sugar intake leads to excess insulin production and eventually cells become insensitive to insulin. Cancer cells use sugar as fuel and have more insulin receptors than normal cells, so while other cells are insulin resistant, cancer cells can gain more access to sugar.
Complex carbs include vegetables and whole grains and can help balance blood sugar levels and control weight, both of which prevent and reduce insulin resistance. Complex carbs are high in fibre, which binds to and eliminates toxins and hormones from your body. Try to eat foods as close to their natural state as possible rather than processed foods, which contain more simple carbs, which are easily reduced to sugar and therefore promote insulin resistance.
Digestion and elimination:
Digestion influences all other bodily functions as it is key to absorbing essential nutrients and eliminating waste products and toxins from the body.
Alcohol is an example of a substance that places an additional load on the liver, which can lead to increased toxic load in the body. Over time, this can damage cells and encourage cancer formation. Adequate water intake is necessary for optimal digestion and elimination as your body uses water to carry out many processes essential for life. A simple guideline for water intake is at least 1/2 ounce of water per pound of body weight. So a 128-pound woman should drink about 64 ounces of water daily, which is about 2 litres. Caffeine and alcohol do not count toward this intake and in fact dehydrate the body!
Beyond diet:
So far we’ve covered a lot with regard to diet, but there is so much more! As a naturopathic doctor, I work with patients to address their unique nutritional needs with a plan tailored to them. Beyond diet, I also work to create a personalized plan that may include supplements, herbs, lifestyle counselling, stress reduction, and mental/emotional work to address each patient’s unique needs and the root causes behind their health specific concerns.
With regards to cancer, naturopathic medicine is a powerful tool to both prevent and treat cancer, either alone or in conjunction with conventional cancer treatment.
