Foodie Friday 3: Protein in the Morning

Last week I reviewed some gluten-free cereal options, but I started the cereal ranking by saying that of all the cereals, hot cereal (oatmeal, quinoa porridge, rice porridge, etc) are the best. Why? Because they are the cleanest (no added anything), they are full of fiber, and they have protein. 

It is very important to eat protein in the morning.  It keeps you full for longer and helps set the tone of your appetite for the rest of the day. 

However, most people don't eat enough protein in the morning. Take cereal, the most popular breakfast food: as reviewed last week, most cereals available at grocery stores do not contain near enough protein. They are mainly made of carbohydrates; most of which are simple, refined carbs that don't contribute to satiety (fullness and meal satisfaction) and throw blood sugar out of whack. Even when paired with a glass of cow or goat milk*, the cereal plus milk meal will still likely fall short on the protein and will contain too many carbohydrates. *If you use almond mylk in your cereal, then the protein content will be even lower!

Nothing says good morning like (buckwheat) pancakes

Ten higher protein alternatives to milk & cereal for breakfast:

(in no particular order)

1) Hot cereals, like oatmeal, quinoa, or amaranth porridge

2) Hearty grain* toast with nut butter

3) A smoothie with fruit, greens, and protein powder 

4) Scrambled eggs (or tofu) with veggies 

5) Poached or boiled eggs (if you eat eggs)

6) Cottage cheese, greek yogurt, or hard cheeses (if you eat dairy)

7) Leftovers (rice dishes, bean dishes, stir-fry, chili, stew, etc)

8) Protein bars (opt for lower sugar ones)

9) Hearty grain* waffles, pancakes, crepes, or muffins

10) Nuts, trail mix, museli, or granola with milk of choice

*Whole wheat, multi-grain, kamut, spelt, buckwheat, amaranth, teff, sorghum, almond flour, etc

Foodie Friday 2: Gluten Free Cereal Guide

There are SO many gluten free cereals on the market, I had a hard time deciding where to even begin with this post... but here goes. My first attempt at summarizing the g-free cereal brands on the market. In order of BEST to WORST, in my opinion. 

1. Hot Cereal I really don't advocate cereal because, as you'll see from this summary, MOST g-free cereals are empty calories. They are made of corn or rice (practically void of protein and fiber) and contain way too much sugar. I'd rather eat a bowl of plain oatmeal where I get to choose my own toppings, fillers, and sweeteners. Alternatively, homemade granola is an amazing 'cereal' option. 

An old picture of oatmeal with almond butter swirl and strawberry jam.

2. Enjoy Life Enjoy Life is a company that focuses on allergen-free foods. Their flax crunch cereal (pictured below) is stellar. The ingredients? Sorghum flour, flax, honey, raisin juice (for sweetener), and salt. No junk, no refined sugar, no corn or rice. The nutritional stats are great too (7 grams of protein per serving! That is very high for a g-free cereal). If it is too 'plain' for your liking, try dressing it up with berries, a vanilla nut mylk, chopped banana, or a sprinkle of cinnamon. If you find it super bland, you could eat it with a sweetened nut or soy mylk to add some more sweetness. 

3. Barbara's Similar to Enjoy Life's products, Barbara's uses some alternatives to refined sugars, like molasses. Their products are mostly made of oat flour, but beware because others are mainly corn-based. Overall, I still like Barbara's because their ingredients lists are pretty straight forward. Just be mindful of the corn based varieties and that some of their cereals do contain gluten. 

4. Nature's Path Nature's Path is the gluten-free cereal king! They have TONS of varieties. They have g-free granola, puffed cereal, flake cereal, etc. However, they are mostly made of corn and rice and I find them to be very, very sweet. Mesa Sunrise is probably the most nutritious because it contains ground flax... but it's still corn based. *Sigh*.

5. Glutino Not a fan of these cereals. While Nature's Path is corn and rice based, and is sugary, they at least have flax, hemp, and other healthy ingredients added. Glutino cereals are pretty plain and pretty nutritionally void. 

6. General Mills/Kellogg's/Post Oh, boy. The big cereal brands are now making gluten free versions of their classic cereals! You can get g-free Rice Krispies, Chex, Cocoa Puffs, Trix, Fruit Pebbles, and more. Don't be tricked into thinking that these are healthy cereals now that they have been dubbed gluten-free... they are still the same old candy cereals that they've always been. 

More to come! Next week I'll be featuring a homemade cereal recipe...

The best (in my opinion)! Image source here.

Medical Monday 1: Mind and Mood

Today we're chatting about mind and mood.

Lately, I've received lots of questions about mind and mood, and what are some things that could be done to improve it naturopathically. This obviously isn't an exhaustive list and you should of course consult your own naturopathic doctor or health care provider to discuss an individual treatment plan, but here are a five mind and mood 'boosters'. 

1) Dietary Additions, like egg yolks. According to this article, titled "Eat Your Egg Yolks", the choline found in egg yolks helps healthy brain development (so eggs are very beneficial for pregnant moms). There are many other foods that help the mind and mood. Talk to your healthcare provider, dietitian, or naturopathic intern (find one here!) for more dietary support. 

2) Mood Gym. This website features exercises to help people who experience anxiety and depression. It's free, but you have to sign-up/create an account to start using the exercises. 

How about a life-size game of chess to boost your mind?

3) Mindfulness. Interested in learning more about mindfulness? I learned about mindfulness in school, but also with the help of this book.

4) Fatty Acids. The standard north american diet is heavy in omega 6 fatty acids and low in omega 3 fatty acids. The healthy ratio of omega 6 to omega 3 should be about 2:1, but research says the ratio is now more like 15:1. Yikes! Thankfully omega 3s are found in some yummy foods, like fish, walnuts, flaxseeds, and even grass-fed beef.

Salmon has omega 3 fatty acids

5) Herbal Support. This Summer, second-year students will be writing NPLEx 1 and new graduates will be writing NPLEx 2. In preparation for this major exams, many herbal supplement companies were offering deals to students on herbal mind support. Herbs like Gingko and Bocoba were selling like crazy! There are lots of herbs to help balance mood or boost memory. Talk to your naturopathic intern to find the herb support for you. 

10 (Everyday) SuperFoods

These days, "superfoods" are all the rage. In every health food store, you'll see all kinds of fancy (and often very expensive) superfoods that are supposed to restore health, vitality, and have you living to 105 years old (they don't actually make those specific claims, but claims pretty close to these). Some recent and popular superfoods to hit the market include chia seeds, irish moss, goji berries, acai berries/powder, spirulina, maca... plus many, many more.

But what about everyday "superfoods"? Can I eat like a superhuman without breaking the bank? Why, yes, yes you can! Here are some of my top "everyday" superfoods (in no particular order):

Superfood loving: let's see, we have some sweet potatoes, onions, and broccoli! Three everyday all-stars. 

1. Oats - known for their soluble fiber, which keeps you full, your blood sugar regulated, and lower cholesterol by binding to excess cholesterol. I also love their versatility in cooking and baking. Gluten-free too, if you buy certified g-free oats. 
2. Spinach (and other greens) - greens are important for fiber (roughage), tons of vitamins, and loads of minerals. The healthiest vegetables are the greens. 
3. Grapefruits - we all love citrus for the vitamin C, but grapefruit is said to boost metabolism. 
4. Blueberries (and other berries) - high in antioxidants like vitamin C, fiber, and generally a "dark" fruit. Similar to the greens, the darker the fruit or vegetable, the more concentrated the nutrition. 
5. Almonds (and other nuts) - healthy fats and protein. An easy snack to have on hand. Almonds in particular are a source of calcium. 
6. Salmon - good old healthy fatty acids are found in salmon. These essential fats are good for our brain, skin, and mood. 
7. Seeds - flax, sesame, pumpkin, and sunflower are all awesome. Phytoestrogens are found in seeds, which help regulate our hormones and help our body deal with the synthetic hormones lingering due to all the plastics that are abundant in our modern world. 
8. Onions - anti-microbial (awesome to eat when sick), lower blood pressure, and have anti-cancer proprieties. 
9. Sweet Potatoes - lots of vitamin A. You can even eat the (cleaned) skin for extra fiber. A good source of complex carbohydrates. 
10. Broccoli (and other cruciferous vegetables) - high in calcium, vitamin C, and anti-cancer. Aside from greens, I'd say the cruciferous veggies are the best for your overall well-being. 

Breast Cancer Causes (?)

Today, the most prevalent types of cancer in Canada are lung, breast in females, prostate in males, and colorectal/colon cancer (Source). So, let's chat about breast cancer for a second or two. While no one can pinpoint exactly what causes this type of cancer, there are several hypotheses behind the increased incidence of of breast cancer as of late: 

- Plastics: plastics contain synthetic estrogens (xenoestrogns) which are endocrine distruptors, causing all kinds of endocrine disruption in the body (affecting not just the breast, but also the thyroid, adrenals, prostate, and more).
- Not breast feeding: not using the breast the way it was physiologically intended). Source.
- Genetics: the BRCA1 and 2 genes. Source.
- Shift work: Due to low melatonin levels due to odd nighttime light exposure (i.e. working at night) has recently be linked to breast cancer. Shift working nurses, in particular, are at risk of developing breast cancer. Source.
- Anti-perspirants: by applying these to the armpit, where is very close to the breast tissue. These products contain aluminum (a heavy metals), synthetic chemicals, and toxins. They stop sweating, but sweating is one of the body's mechanisms of detoxification. As we are not able to sweat wearing these products, the toxins that would normally leave the body through sweat, need to go somewhere... and since the breast is near by and fatty tissue to deposit in, toxins accumulate in the breast. We talked about this in one of my classes (Men's and Women's Health), but here is another source. By the way, "deodorants" don't really exist anymore. Almost all "deodorants" on the market are actually anti-perspirants; blocking perspiration.
- Bras: we didn't always wear bras, that's a new societal development, especially those with metal underwire. While there isn't any research to support this claim, there is a lingering hypothesis that bras compress the breast and that their underwire doesn't allow the lymphatics of the breast to properly drain. Whether or not this is true and is linked to breast cancer, tight clothes is not normally good for your body. For all my female readers: tonight, when you undress, take off your bra in front of a mirror. If there are bra indents/red marks on your skin after the bra is off, then it is too tight! When choosing bras, try to get ones without metal underwire if you can and make sure your bra is properly fitted (i.e. not too tight but still supporting you well to prevent sore necks/traps/back).
- Lastly, all those other cancer risk factors, like smoking, lack of exercise, obesity, stress, etc, etc, etc... 

Now that we've got the risks out of the way, here are some ways to improve your breast health!

- Massages: massage the breast, moving upwards, towards the clavicle to drain the breast lymphatics
- Consuming phytoestrogens, like soy and flaxseeds, on a regular basis
- Avoiding plastics as much as possible
- Wear a properly fitting bra and try for bra-free days if possible (weekends?)
- And all those other health promoting practices, like not smoking, exercising, getting enough sleep, maintaining a health weight, managing stress, eating well ...yadda, yadda, yadda!
- Talk to your doctor to learn more ways to keep your breasts healthy. This blog post was not meant to scare anyone into thinking that they are going to get (or got) breast cancer due to behavior X, Y, or Z, instead it was meant  to getting my readers thinking more about their overall breast health!

Semi-Salty

Those who are mindful of their sodium intake also have to watch out for "hidden" sources. Ketchup and bread are both high in sodium and are often forgotten about. This cute "dip or squeeze" ketchup packet was seen in a restaurant; the package is cute, but the product still sucks.  :P

In my last Integrative Therapeutics lecture on Monday, we wrapped up our discussion of treatment options for cardiovascular disease, congestive heart failure, and hyperlipidemia. We also chatted about hypertension (though we had already completed a model on treating hypertension, aka high blood pressure, earlier in the semester).

We broached the topic of salt when we were covering the dietary modifications portion of the lecture. Those with hypertension should be extremely mindful of their salt (aka sodium chloride) intake as too much salt can raise blood pressure. My professor mentioned the product "No Salt" (the product Nu-Salt also exists, as do many other salt imitation products). Instead of being a jar of sodium chloride (NaCl), this product is made of potassium chloride (KCl). Therefore, it is sodium-free ...yet apparently still tastes "salty". I haven't tried this product and thus can't vouch for it's salty taste, but I am intrigued by the idea of a salt-less salt. According to Amazon, the reviews are mixed.

I know I will treat many salt-addicts as a doctor, so I am definitely interested in salty alternatives beyond products like Mrs. Dash and Herbamare (though I LOVE Herbamare and highly recommend it; it is made of salt plus herbs and seasonings) ...and of course I will recommend that patients use herbs and spices to season food instead of salt when possible.

10 Tricks to Eat More Vegetables

Fruit and Vegetable Heart. Source unknown; found this image on Pinterest months ago.

1. Sneaky, Soups and Stews: When vegetables are in chili, soups, and stews, they get really soft and usually undetectable. Think about a pot of chicken noodle soup: there are loads of vegetables in this soup, yet is very loved, even among so called veggie haters. Same goes for chili; very popular, yet is full of tomatoes, onions, peppers, sometimes sweet potatoes, etc. Butternut squash soup is a very yummy (and even a bit sweet) soup that masks several veggies (squash, onions, celery, etc). 

2. Availability: Make sure the veggies are on hand and available. When you're hungry and open the fridge to get a snack and all you see are baby carrots, celery sticks, left over baked root veggies, salsa and guacamole, and salad ingredients, you'll be more tempted to eat veggies for your snack! 

3. Super Sneaky Smoothies: Hide vegetables in smoothies. I promise you that you won't be able to taste a handful of spinach in your smoothie if it is paired with some protein powder, berries, bananas, mylk, etc. I've added all kinds of greens to my smoothies and never taste them. I've also added zucchinis and carrots without any detection. 

4. Crunch, Crunch! Dehydrate or bake veggies so that they are crunchy and chip or french fry-like. Kale chips are awesome, but you also make homemade sweet potato fries, cauliflower "crack", plantain chips, and even green bean fries. 

5. Sauces and Dips Galore: If you don't like the vegetables plain, consider them instead as a vehicle for awesome dips and sauces. Hummus is delish, but rather than eat it with pita or crackers, try baby carrots or red bell peppers. If salads aren't your thing, maybe you need to explore some new salad dressings to jazz up the greens. Same goes with the dinner time vegetables on your plate: before you toss your peas or asparagus, try dousing them in some awesome sauce! 

6. Weekly New Veggie Challenge: Commit to one new vegetable a week. Baby steps, right? One veggie at a time might be a good way to ease yourself into a more vegetable-rich diet. Make this week cauliflower, for example, and commit to giving this vegetable a fair chance all week, aiming to eat it daily. They say that kids need to be exposed to a new food ten times before they really know if they like it or not (and most of the time after ten tries they end up liking it); maybe adults who don't like cauliflower just haven't tried it ten times yet! Well a week of cauliflower can help with that. And after cauliflower week, how about a week of eggplant? 

7. Pureed Power: Kraft came out with a vegetable Kraft Dinner a few years back. It was normal KD with purred vegetables added. When a vegetable is pureed, you can easily "sneak it" into dishes you normally like. Pureed veggies obviously can be added to soups and stews, but also pasta sauces, gravies, salad dressings, casseroles, and even used in baking. Here is a recipe for a chocolate beet torte, sweet potato brownies, and of course, pumpkin pie made with fresh pumpkin is great. 

8. Creative Cooking: If you claim to not like broccoli, for instance, maybe you just haven't prepared it the right way! You could try it raw, steamed, boiled, baked, roasted, stir-fried, or pureed (maybe make a Cream of Broccoli soup). Personally, I don't really like broccoli that is raw or steamed, but roasted or stir-fried broccoli is awesome! I also know people who love fresh green peas, but absolutely despise canned peas. So try prepping your hated vegetable in other ways and see how it differs in taste. 

9. Up the Ante: If you really, really hate most vegetables and you've tried all of my suggestions, then focus on which vegetables you actually do like and increase your consumption of these veggies. Even if your veggie diet isn't varied, you can still benefit from having more vegetables on a regular basis. 

10. Focus on Fruits: And my last suggestion, is that if you can't tolerate vegetables but love fruits, then focus on eating a wide-variety of fruits. Fruits are slightly less healthy than vegetables because of their high sugar content (even though it is 'natural' sugar, sugar is still sugar and acts similarly in the body, wrecking havoc when in excess). But, fruits are still loaded in vitamins, water, and fiber, so if you can't do a lot of vegetables, try to regularly get fruit in your diet.

The Twelve Hour Eating Rule

Good morning! Time for your bagel (but only if it's been 12 hours since your last meal :P). 

The Twelve Hour Eating Rule is when you wait twelve hours between your last evening meal or snack and breakfast. I've talked about this before on the blog, but decided to re-visit the topic now that it is Spring and Liver time (and it is also detox time for some). Fasting for 12 (up to 16 hours) overnight is one of the easiest and gentlest ways to detox the body. It is important to wait for twelve hours between your last dinner meal and breakfast the next day to let the migrating motor complex (MMC) to be activated. The MMC is activated when the gut is done digesting. It is a series of waves throughout the digestive tract to clean-up remaining food, bacteria, toxins, excess hormones, etc. Imagine a broom and it gently sweeping the gut lining; that's what the MMC is like. 

So try remember when you finished dinner and try to don't have breakfast until at least twelve hours has passed. By remembering this rule, you may be less likely to engage in night time snacking because you won't want to break the (detoxing) fast! For those trying to lose weight, my weight-loss expert professor told my class that following this simple rule can be helpful. 

*Obviously take this advice/rule with a grain of salt. Breast feeding mothers, pregnant women, diabetics, the elderly, children, those who exercise in the morning, etc, should eat when no matter when; eat when hungry and as needed. Also ignore this rule if you wake up starving! This is a sign that the tummy needs to eat, not detox! This post is not meant to be medical advice. 

**The photo above is a New York style bagel that I consumed while in New York city! Gluten-overload, but a delicious treat :)

Goodbye Food Boutiques

A famous vegan shop closed shop closed late last year. This shop was located in Montreal, Quebec. They only sold vegan foods, but mostly treats like veggie "beef" jerky, a variety egg substitutes, dairy free "milk" chocolate, cheese-less cheese, and other goodies.

When I became vegan in 2007, I really longed for some sort of cheese substitution. After reading about this product called Daiya on food blogs over and over again and hearing about its "amazingness", I really, really wanted to try it. I searched online and came across the recently closed vegan shop who not only sold it in Canada, but shipped it to anywhere in the country. I ordered 5 lbs of the stuff (luckily it can be frozen) and had it shipped with ice packs to Nova Scotia (where I was living at the time); the total delivery cost somewhere between $60 and $80. Yikes.

I now find this story hilarious. That "brand new" cheese-product that I died to try, Daiya, is now sold at my local convenience store. No joke. For about $5. I can't believe I once had to have it shipped from across the country and pay an exorbitant price in order to taste it. And now, even though it is super accessible, I don't even eat it anymore. Funny that.

Now, I was never a vegan "veteran", but apparently I still started my vegan journey at a time when it wasn't all that well-known or popular. I can't imagine how vegans functioned in the eighties or nineties  A time when the only way you could get tofu was to find an Asian grocery store I'm sure. I bet these vegans were a heck of a lot healthier though; they didn't fill up on all the junky "fake" foods that now exist.

While some vegans cried out at the closure of this shop, I think it was a positive development. Does the closure of a large vegan food vendor mean that the diet is fading away? That fewer people are vegan? Not necessarily.

I think that the shop's closing is positive because it means that vegans (and those who can't eat eggs, dairy, certain forms of meat, Celiacs, follow restricted diets, etc) no longer have to order fake foods from thousands of miles away and pay ridiculous fees for said foods. They don't have to search online for special treats because they are now offered at Starbucks, Second Cup, Loblaws, Metro, on airplanes, and in convenience stores.

With the rise of food intolerances and allergies, big box stores and large food chains are taking notice and making non-allergenic foods available to their customers (obviously they are doing it for profit reasons as allergen-friendly food is a growing market, but whatever).

The three-aisle convenience store by my house sells almond milk, tofu dogs, and gluten-free flour (to name only a few special-diet foods, they sell many other awesome products). And this isn't so just because I live in the big city of Toronto. When I visited relatives over Xmas, who live in a very rural town, I still managed to find Daiya, coconut milk yogurt, and even a whole shelf devoted to Udi's gluten-free breads in the bakery section of their small grocery store.

A whole shelf devoted to Udi's gluten-free breads, muffins, and more.

While I am very sad for the owners of the vegan shop and worried for small business owners everywhere who have to compete with big corporations, I still like to think that the closure of niche food boutiques like this vegan one is positive. I think it is a sign that it is becoming easier to be vegan and easier to follow a diet that is dairy-free, egg-free, sugar-free, gluten-free, etc).

Goodbye niche food boutiques, hello more accommodating grocery stores!

The Human Hippy

Pictured above are two lattes... but not-at-all in the traditional sense. They are homemade almond milk, dandelion root coffee, and local, raw honey infused lattes. I know, I know: I'm a hippy.

Nevertheless, even though I present mostly uber healthy recipes on my blog and talk about healthy living and eating all.the.time., please understand that I am also human. My diet isn't perfect and sometimes eat food that isn't good for me. Enter my nemesis:

Ah, mini eggs. I never, ever crave candy. But when the Spring season rolls around and these bad boys hit the shelves, I have to buy a pack. Gah they're so good! Thank goodness they leave stores after Easter. Thank goodness they are a once a year treat.

So there you have it. Even naturopaths have junk food cravings. Most of the time we are regarded as hippies, but we're also humans with weaknesses just like everyone else.
.

Happy Long Weekend!

Mercury in Fish, Explained

Why we should avoid eating tuna (and other big fish):

This awesome graphic is by Bretwood Higman, of Ground Truth Trekking, found on this site.
It explains mercury concentration in fish so well, don't you think? 

...because they concentrate toxins like mercury in their tissues!

Spring Dietary Transition

I've been saying all Fall and Winter that cooked foods are best. We crave warming, hearty foods during cold months, and prefer lighter and cooler foods during hot months of the year. These foods are easier on the Spleen according to Chinese Medicine.

Mmm, stir-fry and lemon water: two Spring and Liver-friendly foods!

Since it is almost Spring (yippee!), we can now transition out of soup, stews, and heavy casseroles. However, don't get ahead of your body too, too fast: we're not quite ready for crisp salads, watermelon, and popsicles. Now that it slightly warmer, it's time for transition foods to more lighter, cooler Summer-food fare, by eating semi-cooked, semi-raw foods. For instance, rather than roasting or baking your veggies, try lightly lightly stir-frying or sauteing your food, which warms the outside, but leave the inside a bit crisp. Stir-fries are not much more than warmed salads anyways. Feel free to eat more fruit and add more salads to your diet too. And since it is still March, continue to focus on all things green!

Also according to TCM dietary principles, Spring is the Liver time of the year. Therefore, try to increase your Liver-friendly foods for optimal health. Liver-friendly foods are bitter and sour foods, like lemons, vinegar, greens, artichokes, coffee and coffee-like substances (like dandelion tea or roasted chicory root), etc.

Why Juice, Pop, Coffee, and Beer Don't Hydrate

When we are thirsty or dehydrated, it is tempting to reach for a refreshing glass of orange juice, soda pop, or a can of beer. However, these beverages do not help hydrate the body and can even increase thirst and decrease overall hydration.

When someone suffers from diarrhea, especially a small child, it can also be tempting to serve them a glass of juice to keep them hydrated. But the sugars in fruit juice (and in pop) have an osmotic effect, requiring water (H2O) for their utilization in the body. These sugars (carbohydrates) are not all absorbed (because juice contains sooo much sugar/carbs), thus the excess sugars/carbs enter the large intestine. Once in the large intestine, they are excreted through feces, but for every sugar molecule that needs to leave the body, so does a water molecule, which leads to diarrhea or excessively soft/watery stool. Read more about this phenomenon, and why recommending juice to kids can be troublesome, here.

As for beer (or any type of alcohol), it reduces the body's level of anti-diuretic hormone (ADH), i.e. the hormone that in normal quantities, prevents us from peeing too much. But since beer decreases this hormone, we have to pee more than usual, resulting in more fluid loss and thus decreasing hydration.

I promise this beer was preceded and proceeded by glasses of water!

As for for coffee, it is a diuretic, meaning it increases your urination. But when you pee more, you become more dehydrated! So coffee is also a no-go when it comes to increasing hydration.

So, when you are thirsty and dehydrated, drink a glass of plain old water. If you still want some juice, pop, or alcohol, then at least make it a one-for-one deal (one glass of water for everyone one of these beverages).

Sensitivity vs Intolerance vs Allergy

Some foods we love, others we hate. Image source here. 

The difference between a food sensitivity, food intolerance, and a food allergy: 

Food Sensitivity

1) Timing: delayed reaction occurs most often

2) Symptoms:
- Diarrhea or constipation
- Bloating, gas, flatulence, cramps
- Acid reflux (GERD)
- Headaches
- Fatigue, sleepiness
- Mental disturbances
- Brain fog or hyperactivity
- Skin reactions
3) Types of sensitivities: you can be sensitive to anything! But the most common ones are gluten, wheat, dairy, nightshades, soy, and corn.
4) Immune response: IgA or IgG (meaning delayed immune reactions)
5) Tested: with blood work against 96 common foods or an Elimination Diet. Not identifiable using a skin prick test!
6) Other notes: some food sensitivities can resolve if avoided for a consistent period of time, can develop at any time and at any age

Food Intolerance

1) Timing: slow onset. Eat the food, feel fine, hours later feel yuck.
2) Symptoms:
- Diarrhea
- Bloating, gas, flatulence, cramping
- Nausea, vomiting
3) Types of intolerance: lactose intolerance against lactose (in dairy), food additives (food dyes, sulphites, additives, etc), food poisoning (intolerance to the bacteria or toxin), etc
4) Immune response: body lacks the enzyme to break down this food/substance.
5) Tested: breath test for lactose intolerance, trial-and-error (symptoms improve with the offending agent is removed or avoided)
6) Other notes: some people can take the enzyme that they are lacking in order to eat the offending food, e.g. Lactaid, but I don't recommend this, especially not long-term.

Food Allergy

1) Timing: immediate onset of symptoms. Only a tiny bit of the allergen is needed to set-off the immune system. Often a medical emergency. Sometimes carry Epi-pens.
2) Symptoms:
- Skin reactions
- Eye itchy and redness
- Chest pain and shortness of breath
- Lose consciousness, go into shock
- Swelling
3) Types of allergies: this can be anything! But common ones are peanuts, other nuts, eggs, and dairy.
4) Immune response: IgE reactions (meaning an immediate immune response to the allergen)
5) Tested: this type of allergy is often determined using the skin prick test
6) Other notes: often have food allergies for life, often diagnosed/determined in childhood

Others Food Reactions

Celiac Disease - an autoimmune disease in which the body reacts to its own enzyme that digests gluten (gliadin), causing a inflammatory, cross-reaction with the gut lining.

Diabetes - no, diabetics are not allergic to sugar! They just don't have insulin (or don't respond to insulin in type 2) to get the glucose into their cells; therefore they have to monitor their glucose/sugar levels carefully to not consume more than the level of insulin they have or can handle. 

How to Make an Epic Salad

Keeping up with our eat-more-greens theme this month, here's a step-by-step guide to creating epic salads at home!

Step 1 Start with a green: romaine lettuce, mixed baby greens, arugula, kale, iceberg lettuce, baby spinach, chard, collards, or cabbage.

Step 2 Pick a protein: tofu, salmon, sardines, chickpeas, beans, lentils, hard boiled eggs, seeds, nuts, quinoa, feta cheese, cubed hard cheese, feta or goat cheese, edamame, chicken, or whole grain croutons.

Step 3 Add some fruit: strawberries, blueberries, dried fruit, fresh figs, diced mango, apple slices, orange segments, chopped dates.

Step 4 Add some vegetables: carrots, avocado, olives, sun-dried or fresh tomatoes, cucumber, mushrooms, corn, celery, beets, radishes, baked sweet potatoes or squash, cauliflower, broccoli, bean sprouts, red onion, red/yellow/green peppers, endive, cilantro, or parsley.

Step 5 Finish with dressing: olive oil, flax oil, coconut oil, balsamic vinegar, bottled dressing, sesame oil mixed with soy sauce and maple syrup, spicy peanut, miso-tahini, honey mustard, or a lemon juice-based vinaigrette.

The Month of Green

'Tis March, the month of all things green! 

I talk a lot about diet, food, nutrition, health, and healthy eating on this blog a lot. I know, I know, most of you must be sick of it. But I'm a foodie and a (future) naturopathic doctor, so food is always going to play a big part of my life and career. 

Mmm, green veggie overload!

Nevertheless, as an outsider, healthy eating can seem overwhelming. Chia seeds, paleo, buckwheat, avocados, veganism, pomegranates? What diet is best, what foods to eat, how about supplements? There's a lot ...but where to begin!

This month, if you are interested in improving your health through diet and nutrition, the one-and-only recommendation I can give is to EAT MORE GREENS!

Honestly, out of all of the dietary changes you could make and new foods you could start eating, adding more GREENS to your diet is by far the most important and easiest thing you can do. If you choose to do one healthy thing during the month of March, make it eating more green veggies (though especially leafy green ones). Yesterday, I kicked off the month with a leafy green, kale salad recipe. You can expect more green-veggie coming up this month. 

Green Veg Examples: kale, spinach, romaine lettuce, arugula, micro greens, sprouts, bok choy, broccoli, green peas, herbs (cilantro, parsley, mint, basil, etc), rapini, swiss chard, beet greens, collard greens, mustard greens, zuchinni, asparagus, savory cabbage, green pepper, leeks, green onions, green beans, cucumber, celery, lettuce, artichoke, turnip greens, jalapenos, edamame, etc...

It's March. It's time to get our green on!

Paleo

The Paleo Diet (also known as the paleolithic diet, paleodiet, primal diet, caveman diet, stone-age diet, hunter-gatherer diet, grain-free, etc), is a diet gaining quite a bit of popularity these days. I too am learning about this relatively (it was first introduced in the seventies, but only recently has become mainstream) new diet, so I am sharing today what I have learned thus far.

Cute caveman image found here

What can you eat?  The diet consists of only eating foods that we ate when we were cavemen/hunter-gatherers. That includes fruits and vegetables, meats, eggs, fish, nuts and seeds, raw honey

What can't you eat? Anything that is not a food (i.e. junk food, candy, packaged foods), grains (including gluten free grains, oats, and pseudo grains like buckwheat and quinoa), dairy, legumes, sugar, oils

Can you bake on this diet? Yes. There are lots of Paleo cookbooks and blogs devoted to baking breads, muffins, and cakes, only they use coconut flour and almond flour (which are both grain-free), and eggs to create a "dough". I've tried making paleo bread, brownies, and cake, all with success (I like to be challenged in the kitchen and paleo baking provides me with some challenge!). So yes, baking (and thus eating sweets) is definitely still possible.

As with all diets, there are some extremes and exceptions...

Exceptions: Generally, this diet is high protein, low carbohydrate, and it eliminates grains. As with any diet, there are many variations and exceptions. The only "rule" that seems to remain consist between all of the variations is no grains as grains are a "new food" to humans that was invented recently during the agricultural revolution. Other than that, there are people who are paleo but still eat chocolate, sugar, cheese, and sausages (i.e. foods that caveman certainly didn't eat, but at least they contain any grains). On the other hand, there are others really stick to eating primal foods, which means mostly fruit and vegetables that can be gathered and animals that can be hunted.

Extremes: Some people who follow the paleo diet go as far as living like a caveman, meaning they don't wear shoes (they will wear Vibrams instead), won't eat bacon (pork is paleo, but our ancestors didn't eat bacon on a regular basis, it a new way of preparing pork), perform regular fasts (animals weren't able to be hunted everyday, hence the fasts in between kills), and exercise like a caveman (sprint, lift heavy objects, climb trees, etc. ...because there were no elliptical machines when we were cavemen!).

Some diet Pros and Cons...

Pros: Less junk/fake-foods, lower in carbohydrates (especially simple, refined sugars, it could be a good diet for diabetics?), a very clean diet (no package foods with artificial stuff allowed), naturally gluten-free, can include lots of vegetables and fruit, high protein (especially good if you are an athlete), apparently by following the paleo diet you'll have a better omega 3 to omega 6 ratio (don't have the source for this, but heard it in class last week), lots of online support communities

Cons: No research (longitudinal studies especially) supporting the paleo community claims that by following this diet you will reduce your chances of acquiring Western diseases, eating lots of meat can be hard to digest, can be expensive (almond flour and coconut flour are very expensive compared to grain flours like whole wheat or buckwheat), considered a "fad diet", ranked poorly among dietitians (says the Wikipedia article on Paleo, ha ha), not environmentally sustainable, can get boring eating meat and veggies only, like a modified Atkins Diet (which has been shown to harm people's health), many people abusing the diet to just eat bacon and steak all day long :P

The Naturopathic First Aid Kit/Pantry

I've been tallying up (in my head) all of the naturopathic medicines we keep naturally in our household. Products that you probably already have in your cupboard, but maybe didn't know that they could be used medicinally. While seeing a naturopathic doctor isn't cheap (unless you have private health insurance), a lot of the things that an ND will recommend are very inexpensive and are even free if you already keep a well-stocked pantry. It's what I love most about naturopathic medicine: finding natural ways to take care of ourselves. It reminds us that food (and other household goods) is medicine!

Below is my running list* of things that should be kept on hand as part of the Naturopathic First Aid Kit (also known as the Naturopathic Pantry). Most of these items are likely already kept in your the kitchen!

*This list a work in progress. I will continue to update this list as items come to mind. Feel free to add items to the comments of this post if you think of others.

Naturopathic First Aid Kit/Pantry

Coconut oil - great for skin as a moisturizer, use to make deodorant
Oats - for itchy skin add to baths, eat to relieve constipation, use in homemade face masks
Rice - use to make for congee (especially when experiencing gut troubles), part of the BRAT diet
Socks (thick, wool socks and a pair of thin, regular socks) - perform "wet socks" when getting sick
Ginger chews - for nausea, helps digestion after a big meal, carry on plane trips for motion sickness, warming after eating something cold/cooling. I like this brand.
Unsweetened cranberry juice - for urinary tract infections (UTIs)
Peppermint tea - to combat colds, helps digestion (don't forget to cover it)
Chamomile tea - to sooth tummy aches, helps babies teeth
Black tea - stops bleeding
Epsom salts - add to baths to relax muscles, great for injuries
Raw honey - dab onto acne (antimicrobial), make homemade cough syrup, mix with hot water and lemon when sick, soothes sore throats
Sea salt - gargle when sick, use as a natural exfoiliant when mixed with coconut oil (rub the mixture onto the body in the shower then wash off)
Apple sauce - part of the BRAT diet, replacement for eggs
Flax seeds - helps regulate hormones (part of the seed protocol too) good during PMS and menopause, replacement for eggs, 10 ways to eat more flax here.
Cayenne pepper - sprinkle on cold toes, a natural decongestant when eaten or inhaled
Olive oil - use to dilute essential oils, heart protective
Oranges/tangerines - dry the peels, then steep in tea to help digestion (dampness in TCM), eat when getting sick for the vitamin C and flavinoids
Onions - apply to ear during an ear ache, make homemade cough syrup, eat lots when sick in soups
Garlic - eat when sick in soups, lowers blood pressure, is anti-microbial
Lemon - in water it has many uses: acts as digestion stimulant, it helps the liver detox, flavors water, and drink hot when sick with honey
Kettle, bowl, and a towel - use for steam inhalation (place boiling water from the kettle into the bowl, place your face above the bowl, and wrap your head with the towel, trapping yourself into a little tent full of steam), add essential oils to this (~5-10 drops) if you have them

More: check out my post on culinary spices as medicine and one on herbal teas. 

Post-Indulgent Vacation Tips

Ah, February: the month of Spring Break vacations, romantic Valentine's Day getaways, and snow birds flocking South. Needless to say, a lot of people travel this month. Whats-more is that February also features a lot of indulging (Super Bowl parties, V-Day chocolate galore, and of course all that gourmet food that you enjoyed while on vacay!).

Now, what to do when you finally return home?!

Welcome Home!
Picture taken by my classmate N. 

I was reading on several blogs recently that after a trip, some people like to start-up a cleanse. You know, a cleanse in which you only drink lemon water, cayenne pepper, and maple syrup (aka the "Master Cleanse"), one in which you give up sugar...or gluten...or dairy, one in which you only drink green juice for a couple of days ....the list of possible post-vacation cleanses goes on. 

I do not think it is healthy to end a vacation that is consists of overindulging (with either food, alcohol, and/or late-night adrenal-provoking activities) with any sort of restriction or cleanse. To me it almost like you are trying to undo the overindulging with a complete and utter lack of indulging. I don't think the body adapts well to this sort of "balance". I think the body is better equipped to get back to its regular scheduled programming than adjusting to another new form of extremes. The body was placed in extreme circumstances in one direction, so let's now tug the body into the other extreme direction! 

Although post-trip you may feel sluggish, bloated, and yucky, these feelings will soon pass! They are likely due to the traveling (crammed airplanes and long road trips stuck in a car call for a lack of movement), lack of sleep (weird waking hours), different-than-normal eating and drinking habits, and maybe some jet lag. 

So, whenever I get back from a trip (especially one full of activity, stimulus, and dietary indulgences), I simply get back to my basics: my regular eating routine, sleeping routine, and overall life routine. You may still feel crummy for a day or two (that's likely due to the detox of whatever accumulated in the body during the trip), but you should feel much, much better within a day or two.

Another possible hiccup experienced by people returning home from a trip, is letting the trip linger. This is the opposite of a cleanse, in which you are not ready to leave your trip ways behind, and you carry your bad habits home with you... also not healthy or good for the body! Maybe you went to bed at 2 AM every night of the trip, but don't keep that habit up once you return! It may be tempting, as these habits keep the trip "alive", but they are not what your body needs. Welcome your body home by instead nestling it back into its old routine; trust me, it'll thank you in the long run! 

10 Ways to Eat More Flax

A special post for anyone looking to add more ground flaxseed to their diet! Ground flax is an awesome source of phytoestrogens; molecules that help the body better regulate (and protect against the harmful effects of) their own hormones. Taking 2 tablespoons (~10 grams) of ground flax a day has been thought to help pre-menopausal women lessen their menopausal symptoms and to protect post-menopausal women from endogenous estrogens (meaning it may be protective against hormonal-induced cancers, such as breast and prostate cancer). Even if you aren't a woman, you can still benefit from eating flax on a regular basis due to its omega-3 fatty acid content (healthy fats), it's fiber (helps lower cholesterol), and it's protein (keeps you fuller for longer)! 

10 ways to get more flax in your diet:

1) Eat whole grain, seedy breads that contain flaxseeds. Like this one or this Canadian one.  

2) Eat Mary's Crackers (gluten-free crackers made mainly out of flax seeds. 

3) If you love chips (and must eat them no matter how bad they are for you :P), make your chips contain some flax, like these ones (can be purchased at bulk food stores):

Source

4) Stir into yogurt.
5) Stir into oatmeal.
6) Add to smoothies. 
7) Sprinkle on plated pasta, chili, or soups. 
8) Eat a cereal containing flaxseed, like a hearty, seedy granola or this gluten-free cereal.
9) Add to homemade granola bars, muffins, or cookies like these delicious ones.  
10) Make bread out of flaxseeds, recipe here.