Salty Suds

Epsom salts (which aren't actually salt but minerals, specifically magnesium sulfate) are salts that when added to bath water. They help relax, physically and mentally, by relaxing both the mind and muscles (see below for a more thorough explanation). The use of Epsom salts originated from observing the use natural mineral baths or soaking in hot springs to treat conditions in Europe.

Directions: Simply add a 1 cup (or 2) of the salts to a warm bath. Those with high blood pressure or those taking blood thinning medications should talk to their doctor before initiating this treatment.

Mental Effects: The body's magnesium levels get depleted during stress, causing fatigue both mentally and physically. When the salts are dissolved in the bath water, they are absorbed through the skin. When absorbed, they increased the level of magnesium in the body. Magnesium is a cofactor in the enzymatic reaction that produces serotonin. Serotonin is a bodily chemical that helps regulate our mood and improves overall energy.

Physical Effects: Magnesium is a known muscle relaxant. When absorbed into the skin from the bath water, the magnesium relaxes the muscles, making Epsom salt baths great for menstrual cramps, sports injuries, body pain, upper body muscle tension, and even constipation (especially if the constipation is linked to stress and an inability to "let go").

I was at Dollarama last month and saw them on the shelf for $1! So they are an extremely cheap treatment option. The one at Dollarama something looked like this:

Source here. 

Around the time that I saw these cheap (and effective!) salts at the dollar-store, was also when I had a disagreement with a teaching assistant (TA) over the cost effectiveness of naturopathic medicine.

I had said "Naturopathic Medicine is very cost effective" and the TA thought this was false. I still disagree. While some naturopathic treatments can yes be very costly and while seeing an ND ($100-150 for the initial visit, $80-100 for follow-up visits) is pricey, a good ND should be following the doctor as teacher principle: teaching the patient ways to take care of their health without relying in their ND for every ache and pain for the rest of their life. There are many, many frugal and sustainable health tips that a doctor can teach a patient during the first few visits that the patient can use throughout the rest of their life. Take my Naturopathic Pantry post for instance. Once a patient has been educated and guided by their doctor about simple and cheap home remedies, and aside from follow-up appointments with the ND, naturopathic medicine should be very cost effective as it relies heavily on lifestyle changes, and using items straight from nature to heal.

Next year, students will complete rotations in clinics that serve low-income and even homeless individuals. If we are able to help these patients, then cost-effective treatment strategies must exist!

Anywho, just my thoughts now. I'm curious to see how my outlook on the cost-effectiveness of my profession may change as I enter clinic starting in May!

Beans & Rice

My favorite food staple: Beans & Rice!

Health Benefits:

This combo makes a good vegetarian protein source because beans, when combined with rice, makes complete protein meal. A complete protein meal means that it contains all of the nine essential amino acids (i.e. the building blocks of protein). The problem with most vegetarian protein sources is that they are incomplete (meaning they lack some amino acids), and one amino acid is missing, the body can't synthesize full protein chains. Naturally complete sources of protein include animal products (meat, dairy, fish, eggs) and soy. Incomplete proteins (which are prominent in a vegetarian/vegan diet) include all grains, beans, legumes, nuts, and seeds. Nevertheless, when two incomplete protein sources are combined, such as beans and rice, a complete protein meal is formed!

Other Practical Benefits:

Super cheap. Easy to make. Non-perishable. Flexible. Plain so it can be seasoned any way you like it. Can make a big batch on the weekend and have on hand for a week's worth of dinners. Can make a big batch and freeze too. A great staple to have on hand!

Instructions:

Cook up some rice. Cook up some beans (alternatively, drain and rise a BPA-free can of beans). Combine said rice and beans. Serve with a mountain of veggies and a sauce/seasoning/spice of choice (see below for some ideas). Voila: dinner is done!

Toppings/Garnishes:

Some ways to dress-up your beans and rice include smoothering in curry sauce; using as a base for a bunch of stir-fried veggies; adding soy sauce/tamari/miso, sesame oil, and some greens for a macrobiotic-friendly meal; or top with salsa, chili powder, and guacamole to add some Mexican-flare (pictured below!).

Beans & Rice, topped with salsa, guac, cumin/chili powder, and some greens. 

Supplementing, Part 3.

Part 3 of 3 of my mini-series on supplementing. It's long, but an important read if you are taking supplements! 

The supplement market is huge. A billion dollar industry. For someone new venturing into the market, it can be scary and a potentially expensive venture.

Where do you even begin to shop for a good supplement? What ones do you need? Where should I buy them ...health food store? ...pharmacy? ...doctor? ...online? What's a good price? A good brand? What about dosage?

As you can imagine from the questions posed above, there is quite a lot to think about in regards to choosing a good supplement. While I can't talk about every nitty gritty detail of supplementing on the blog, I am going to try to highlight some of the most important details today.

First of all, I must advise that you see a naturopathic doctor! Naturopathic doctors are nutritional supplement experts. No one else in the field has as much supplement training as we do (much more than health food store workers, nutritionists, or MDs).  We can also perform the relevant physical exams, ask the important intake questions, and requisition the lab tests required to determine your individual supplement needs.  Naturopathic doctors can also help you sort out all of the following things to consider when choosing a supplement:

Brand and Price: some supplement brands are much better than others. In fact, the supplements at the strongest therapeutic doses can't be purchased at a health food or drug store; they can only be purchased from naturopathic doctors. Unfortunately most of the no-name supplement brands (such as Life brand form Shopper's Drug Mart and Kirkland brand from Costco) are not very cheap cost-wise, but are not very good quality wise.  For the most part with supplements, you pay for what you get. The cheaper the supplement, the more likely that the quality of the product is poor, the dosage is wrong, and the availability is not very high.

Coating: some supplements are placed in capsules that don't pass easily or have coatings that are far to thick to be digested. Have you heard of multivitamins being nothing more than "expensive pee"? This is because some supplements don't break down in the body due to a thick coating, meaning the nutrients they contain are not absorbed, and thus all of the supplement passes straight through the body and ending up in the toilet bowl. This is especially scary when you are taking a supplement for a real health concern that needs supplementation to be corrected: here you are taking a supplement under the impression that you are absorbing it, but low and behold it's just ending up down the drain. Don't waste your money on expensive pee!

Form: What is the best way in which to take your particular supplement? Capsule, tablet, tea, powder, liquid, injection, etc? Did you know that the best way to take calcium is in liquid form, vitamin B12 is via intramuscular injection, herbs are in alcohol-based tinctures, probiotics should be refrigerated, and that protein powder is best absorbed when eaten cold?

Dose and Timing: some supplements need to be taken with food, while others should be away from food. What about frequency: once, twice, or three times a day? Take as needed or daily? What about dose: are you trying to restore levels or maintain health?

Toxicity: some supplements interact with prescription medications, some raise your blood pressure, and there are others that should not be taken long term (greater than 6 weeks). What is safe for you and your body?

...and with that, I'll say it again: please consider seeing a naturopathic doctor for all your supplement needs. Even if you just make one appointment to discuss supplements, you'll be saving yourself money by not wasting money on expensive pee. When taking supplements, you want to get a therapeutic effect. Ensure that supplements are working for you by taking them at the correct dose, at the right time of day, in the best form, and in a safely manner.

Tax-Free "Food"

In my Practice Management class, we talked about taxable goods. Did you know that food is non-taxable? ...but there is a catch, because most "foods" that you would label as "food" actually don't qualify. Only real food is non-taxable. Chips, pop, candy, frozen dinners, frozen pizzas, packaged snacks, cookies, etc, are not considered to be "food" and are thus taxed.  This is an example of how eating healthy can be much cheaper that eating poorly; you don't pay tax on real food!

Non-taxable products (in Canada):

• basic groceries such as flour, sugar, spices, breads, cereals, eggs, butter, margarine, cheese, peanut butter, jam, honey, fruits, vegetables, milk, and yogurt
• prepared foods sold by an eating establishment for $4 or less
• children's clothing (including diapers)
• footwear costing $30 or less
• feminine hygiene products
• newspapers
• drugs and medicine sold under a doctor's prescription
• goods designed solely for people with physical disabilities
• vitamins and minerals. 

...and that's it.  No junk food allowed. All packaged goods are subject to taxation.

You can print out this list and take it with you next time you are grocery shopping. Try to only buy "food"; you'll save both money (tax-free!) and your health (processed-free!).