Healthy Smoothies

Smoothies are a great idea for a healthy meal or snack and a nice way to get some more fruits and veggies into your diet. When making a smoothie to replace a meal or snack, be sure to turn it into a complete meal by adding fruits and/or veggies, extra fiber and protein.

Use fresh or frozen berries or fruit and add some veggies in where you can. Grated carrots work nicely, and so does spinach. For protein, try 1/4 cup of hemp hearts or a good quality protein powder. For fiber, try adding a couple of tablespoons of ground flax seed.

Click here for some creative smoothie ideas. You can build these recipes into complete meals or snacks by adding protein and ground flax seed (and you can often omit the extra sugars in these recipes, the fruits will likely make it sweet enough).

Naturopathic Skin Health

Health is beauty and beauty is health.

The skin is our body’s largest organ and is a reflection of our internal state of health. Taking a wholistic approach to your skin health is the most effective way of improving the look and feel of your skin. Supporting the body with proper nutrients, adequate hydration and the avoidance of toxic substances will enhance our general level of health and the effects of this will be visible through the skin.

Proper Nutrition

You are what you eat – and what we eat is typically displayed on the skin. The Standard North American Diet (called the SAD diet for good reason) is not doing any favours for our skin – or our health. The processed foods we eat are deficient in the vitamins and minerals we need for good skin health and are lacking in essential fatty acids and antioxidants. Avoid processed, packaged, convenience and fast foods whenever possible.

Essential fatty acids (Omega 3s) give the skin a healthy glow and will have a dramatic effect on the appearance of your skin. Essential fatty acids are found in fish such as Wild Alaskan Salmon, nuts, and seeds such as flax. Try incorporating some clean sources of omega 3 oils into your daily diet.

Anti-oxidants are important for skin health since they help to fight the damaging effects of free radicals - which will help to improve the signs of aging skin. Anti-oxidants include: Vitamins A, C, E, Selenium, NAC, Alpha Lipoic Acid, and resveratrol and are often found in foods such as green tea, and brightly coloured fruits and vegetables.

Some foods to consider adding to your diet are:

-       Green tea, which is full of anti-oxidants and also supports liver detoxification.

-       Avocados which are rich in healthy oils, B Vitamins and Vitamin E - which protects against the signs of aging and also acts as a moisturizer for keeping the skin hydrated.

-       Leafy greens are rich in vitamins A, C and E – as well as lutein which helps to protect against UV radiation and increases skin hydration, elasticity and natural oil content.

Proper Hydration

Increasing your water intake is the most effective way of improving the look and feel of your skin. Inadequate water intake is the number one cause of dry skin. Water also allows our kidneys to flush out waste materials and supports proper elimination from the digestive system by preventing constipation.

Avoiding Toxic Substances

Toxic substances from our Environment can cause damage to our bodies by increasing free radical production – which causes damage to our skin tissue. By avoiding harmful substances both in the products we use on our skin as well as in the home, the health of our skin can be improved.

To minimize exposure to toxic products, look for natural and organic soaps, lotions, hair products, body washes and anything else you use as a personal care product. Avoid products with fragrance, synthetic colour, parabens and sodium lauryl sulfate. Check labels for natural ingredients such as calendula, vitamin C, shea butter, cocoa butter, almond oil, jojoba oil, avocado oil, aloe and vitamin E. 

Treat the Whole

The skin is a reflection of our internal health. We must consider the health of the whole body in our attempt to beautify the skin.

 

Getting Through the Cold and Flu Season

Proper immune system function is essential for good health. During the cold and flu season, it is especially important to support the immune system for the prevention and treatment of infection and illness.

Here are some natural remedies that are effective in supporting the immune system:

To prevent a cold or flu:

• Eat a variety of whole foods and plenty of colourful fruits and vegetables. Avoid refined, processed and packaged foods - these foods are nutrient deficient and will not provide your immune system with the support it needs.
• Drink plenty of water. Water  will help to flush unwanted bacteria and viruses from the body. It will also help to thin mucous secretions, which will help to improve congestion in the lungs, sinuses and nasal passageways.
• Eat foods rich in zinc such as beans, lentils, nuts and seeds. Zinc is an important nutrient for immune system function. Pumpkin seeds (choose raw and unsalted) are especially high in zinc content.
• Eat foods rich in Vitamin C: apples, citrus fruits and dark green vegetables such as broccoli, kale and brussel sprouts. Vitamin C is fantastic for immune system support.
• Avoid sugar. Sugar has the potential to suppress the immune system for up to 12 hrs. 
• Consume beneficial bacteria: Keifer is an excellent source of probiotics and is much higher in acidophilus and lower in sugar than yogurt. Other fermented foods, such as unpasturized sauerkraut are also sources of probiotic bacteria. 
• Consume garlic. Garlic has fabulous antimicrobial properties when eaten raw. To obtain the most benefit from garlic, chew a raw clove or consume immediately after crushing.
• Support lymphatic system movement with contrast showers and daily dry skin brushing. This will aid in the circulation of the immune system through the body.
• Get plenty of sleep. The body is only able to heal and repair itself if we allow it the time to rest.
• Find effective ways of managing stress. The cortisol that our body releases during times of stress will inhibit immune system function.
• If you suffer from frequent infections, your immune system likely needs some additional support. Your Naturopathic Doctor can prescribe natural remedies for improving your immune system function and preventing infection.

For the treatment of a cold or flu:

• Consume plenty of fluids: water will help to flush unwanted bacteria and viruses from the body and chicken noodle soup and soup broth will provide the body with important vitamins and minerals.
• Try a steam inhalation to loosen sinus and nasal congestion. Pour boiling water into a glass bowl and, with your face over the bowl, cover your head with a towel. Be cautious not to burn yourself with the hot steam. Allow your sinuses to drain and gently blow your nose afterward. Add a few drops of eucalyptus essential oil to the water to enhance the clearing action.
• Flush your sinuses by doing a nasal rinse. Use a netti pot with a salt water solution and flush daily until congestion clears.
• Gargle with salt water to stop the spread of bacteria and viruses in the throat. This is especially helpful after being exposed to others who are sick.
• Try a warming socks treatment. Do this as soon as you feel the symptoms of a cold or flu coming on and you will notice a dramatic improvement in the length and severity of your illness. This treatment supports lymphatic system function and helps to improve symptoms of congestion including headache, fullness in the ears, cough, stuffy nose and sinus blockage.
• Drink ginger tea with lemon and honey. Ginger is an excellent antimicrobial. Ginger tea can be purchased or made at home by grating fresh ginger into boiling water. You may also consume raw ginger by adding it to salad dressings, smoothies and other foods.
• Treat a sore throat by crushing 1/4-1/2 tsp of garlic into 1 tsp of honey and consuming immediately. Garlic will kill any bacteria and viruses in the throat and the honey will soothe the soreness.

For additional support in the treatment of cold or flu, check in with your Naturopathic Doctor for individualized prescriptions for natural alternatives to antibiotics and over the counter cold and flu medications.

Olive Oil

Olive oil is a beneficial dietary fat with some great health benefits! It is a staple of the Mediterranean diet and is associated with a decreased risk of heart disease, atherosclerosis, diabetes, colon cancer, and asthma. 

Daily consumption of olive oil may even have a positive impact on your cholesterol levels. It has been associated with a significant decrease in LDL-cholesterol and an increase in HDL cholesterol (more commonly known as “the good cholesterol”)

Furthermore, a Mediterranean Diet - characterized by high consumption of olive oil, legumes, unrefined cereals, fruits, vegetables, moderate consumption of fish and dairy products (mostly as cheese and yogurt), and low consumption of meat, meat products and wine - is associated with a significantly lower risk of death from all causes. 

Practical Tips:

• Add 2 tbsp of raw (uncooked) olive oil to your diet each day in place of other unhealthy fats/oils
• Choose extra virgin olive oil (instead of regular olive oil or virgin olive oil) which is a richer source of polyphenols - known to have anti-inflammatory, antioxidant and anticoagulant actions. Buy organic where possible. 
• Be sure to let your olive oil come slowly up to heat with your pan. Do not add olive oil to a hot pan and be careful not to burn, or smoke your olive oil. This turns it into an unhealthy trans fat!
• To get the most health benefit and flavour from your olive oil, buy and store oil in glass opaque containers, and add olive oil to foods after cooking.
• Instead of serving butter, fill a small condiment dish with extra virgin olive oil for use on bread, rolls, potatoes or other vegetables. For even more flavour, try adding a few drops of balsamic vinegar or a sprinkling of your favourite spices to the olive oil.

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Are you eating enough fiber?

High fiber diets are associated with some tremendous health benefits. Fiber reduces the risk of the two most common causes of death: heart disease and cancer. Dietary fiber helps to lower cholesterol levels, aids in the elimination of toxins from the body, reduces risk of colon cancer and several hormonal cancers and can improve conditions associated with hormonal excess such as fibroids or endometriosis.

Check the fiber content of the foods in your diet to determine if you're obtaining an adequate amount. We should aim for at least 40g of fiber each day.

Here is the fiber content of some common foods:

10 g of fiber:
     1/2 cup oat or wheat bran
     2 1/2 tbsp psyllium
     1 cup split peas
     1 1/4 cup lentils
     1/4 cup navy beans

5g of fiber
     2 tbsp ground flaxseed
     1 tbsp chia seeds
     1/4 cup nuts
     1/2 cup prunes


2g of fiber:
     1 serving of a fruit or vegetable
     1/2 cup cooked oatmeal
     1/2 cup cooked brown rice
 
To increase the fiber content of your diet, start slow and beware of fibers that you may not tolerate well such as wheat or psyllium. Consider having oat bran for breakfast, baking some high fiber muffins, adding flax to your smoothies, salads or sauces, eating more beans and lentils and of course, increasing your veggie intake.

How Does Your Sunscreen Measure Up?

Recently, the Environmental Working Group released the 2010 Sunscreen Guide. This is an excellent resource in helping you to choose a safe and effective sunscreen for you and your family.
EWG has evaluated hundreds of sunscreens based on the protection they provide from the sun and the toxic chemicals they contain. The top-rated sunscreens provide broad-spectrum (UVA and UVB) sunburn protection with fewer hazardous chemicals that penetrate the skin. These sunscreens are mineral based with zinc or titanium as the active component.

Broad spectrum protection is important because while all sunscreens provide protection from UVB rays not all sunscreens protect from UVA rays. In the past, it was thought that only UVB rays caused sunburn and skin damage however scientists have now realized that UVA rays are also harmful and the need for a full spectrum sunscreen has emerged.
A non-toxic sunscreen is also important to look for since sunscreen will penetrate the skin and be absorbed into the body. Many sunscreens contain the notorious hormone disruptors oxybenzone or 4-MBC. Oxybenzone has also been know to trigger allergic reactions.

For more information, check out the EWGs 2010 Sunscreen Guide here

To purchase a top-rated sunscreen, try Shop Eco, your local health food store or the organic section at the grocery store.

Janice Davie
Naturopathic Doctor

Castor Oil - Topical Uses

Castor Oil is one of my favourite things. Its like my Naturopathic duct tape - fixes everything...well, almost.

Castor oil has many beneficial properties when used topically. Castor Oil is anti-inflammatory, it improves movement of the lymphatic system, supports detoxification by the liver and stimulates white blood cell production.

Castor oil can be used on the skin to reduce swelling from any cause and can decrease the redness of eczema, rashes and acne. It can also be used over stiff and sore joints to reduce inflammation, decrease pain and improve mobility.

Traditionally, Naturopathic Doctors recommend castor oil packs to be done over the abdomen.  In addition to the above benefits, this can also soothe an irritated digestive system, reduce menstrual cramping and support liver function.

To do a castor oil pack.:
1. Take a piece of flannel (or cotton) cloth that measures approximately the size of the abdomen.
2. Soak it in castor oil. The cloth should be saturated but not dripping with oil.
3. Place the cloth over the skin, covering the entire abdomen.
4. Placing a hot water bottle or heating pad over the cloth will aid the absorption of oil into the skin.
5. Relax with the cloth in place for 30-45 min.
6. Remove the cloth and place in a storage container for re-use. The skin should feel moisturized and not oily or greasy.
7. Do castor oil packs daily for maximum benefit. Add castor oil to cloth every couple of days, or as needed.

Note:
Castor oil is a potent laxative and should only be taken orally as directed by a physcian.
Check with your Naturopathic Doctor if you are pregnant or have been diagnosed with abdominal cancer. In these instances, heat should not be used.

Fabulous Flax

Flax seeds are a true health food!

Flax is an excellent source of dietary fiber, alpha-linolenic acid and phytoestrogens. They are also rich in magnesium, potassium, and manganese.

Many of the beneficial health effects of flax are obtained via their phytoestrogen content. Ground flax seed is rich in lignans, one of the major classes of phytoestrogens and daily consumption can result in a significant impact on hormonal balance. Dietary flax can improve menstrual irregularities and menopausal symptoms and has also been shown to decrease the risk of breast cancer.

For men, flax seed has been shown to reduce the risk of prostate cancer and may in fact, decrease prostate tumour growth.

Flax seed is also a fantastic source of fiber and thus can improve bowel regularity, reduce the risk of cardiovascular disease, lower cholesterol, stabilize blood sugar levels and prevent colon cancer.

Choose freshly ground flax seed to obtain maximum health benefits. I recommend buying whole flax seeds, storing them in the freezer and grinding fresh seeds once weekly using a coffee grinder. Store the ground flax in the fridge or freezer and add to cereals, salads, smoothies, yogurt, sauces or juice. Try including a minimum of 2 tbsp of ground flax into your daily diet. This amount of ground flax will provide 5g of fiber.

While flax oil is also a great addition to the diet, it does not possess the lignan content of ground seeds and thus, it does not provide the same phytoestrogen and fiber benefits as ground flax seed. Flax oil contains more alpha-linolenic acid than the ground seed however only a small amount of this oil can be converted to the health promoting Omega 3 oils. Supplement with a high quality fish oil to obtain the maximum health benefits of Omega 3s.

Do you need to detox?

The simple answer is yes.

With all of the chemicals we are exposed to on a daily basis, it is a safe assumption that we are all carrying a toxic burden in our bodies. It is estimated that the average person has over 700 chemicals accumulated in the body.

Our toxic burden is made up of synthetic chemicals such as pesticides, solvents, plasticizers and heavy metals such as mercury, lead, cadmium, and arsenic - among many others. These chemicals can remain in the body for decades and can be passed on during pregnancy and breastfeeding. While their impact on the body may not be recognizable today, they may predispose us to disease later in life and will affect our generations to come.

The body systems most affected by environmental toxins are: the immune system, the hormonal system and the nervous system. Common symptoms of toxic overload are: allergies, auto-immune disorders, frequent infections, cancers, chemical sensitivities, fatigue, headaches, depression, brain fog, tremors, Parkinson's, thyroid conditions, menstrual changes, temperature dysregulation and infertility.

Our liver is the primary organ responsible for the processing of these harmful chemicals. The liver prepares each of these toxics for elimination via the kidneys and digestive system.

The unfortunate truth is that with the amount of chemicals we are exposed to on a daily basis, the liver becomes easily overwhelmed. In addition to this overwhelm, chemicals have the ability to decrease the function of the liver and hinder the detoxification process. This becomes a vicious cycle - the more chemicals we are exposed to, the less ability we have to process them which means a greater body burden that will further decreases our detoxification abilities.

The food we eat also plays a major role in the functioning of the liver. Foods such as green tea and vegetables in the broccoli family will enhance liver function while unhealthy fats and sugar will decrease liver function.

Another obstacle to the detoxification process are genetic polymorphisms. These are alterations in our liver enzyme systems that reduce our ability to detoxify. They may be inherited or a result of DNA damage (most likely caused by toxics). Some easily recognized genetic polymorphisms are found in those who are unable to drink caffeine in the afternoons, those who have ever had to reduce the dose of a medication or those unable to drink alcohol. Many other polymorphisms exist in the enzymes responsible for processing toxic chemicals.

The next problem lies in elimination via the kidneys and digestive system. There is a tremendous amount of re-absorption that occurs in these organs and without adequate intake of water or specific nutrients, or without regular bowel movements (at LEAST once/day) a large number of these toxic chemicals are taken back up into the body and unfortunately, stored.

A detoxification program will enhance your body's ability to process and eliminate these harmful toxins. With an enhanced ability to detox you may notice an improvement in your symptoms of ill health, increased energy, fewer headaches, hormonal balance, weight loss and a general sense of improved well-being.

Please beware of the mass marketed detox products or programs that exist and consult with a health professional before embarking on a cleanse.