The brain loves healthy fats, micronutrients, & antioxidants....are you getting enough? Having symptoms of brain fog, forgetting things, or just not feeling as sharp? Add some of the foods below into you regular routine to boost the nutrients that your brain craves!
Reducing or eliminating sugar from your diet is beneficial for your health (& waistline), but can be challenging at the beginning. Sugar is addictive. It can take 1-2 weeks for your cravings for sugar to subside after you reduce or remove it from your diet. Adding in the foods listed below can help to reduce cravings and feel satiated .
1. Eat More Protein: Protein turns off hunger hormones and balances blood sugar levels to reduce cravings. Aim for 15-30g/meal.
2. Take Probiotics: What you eat influences the types of bacteria in your gut. A probiotic will increase the good bacteria in your gut which will reduce sugar cravings and improve digestive health overall.
3. Supplement With Gymnema: Gymnema is a herb which lowers blood sugar levels and can also help to reduce your sweet tooth. It's bitter taste (when taken as a liquid or powder) blocks the sweet taste buds to reduce your desire for sweet.
4. Balance Serotonin & Dopamine Levels. Low levels of these neurotransmitters increase cravings for sweets and carbs. Increase these happy neurotransmitters with exercise, time with friends, time in nature, and foods high in them like: nuts (especially almonds & walnuts), seeds, tahini, green-tea, healthy proteins like chicken, turkey, and fish, and omega-3 fatty acids.
5. Eat More Healthy Fats: Healthy fats turn off hunger hormones, balance blood sugar levels and keep you feeling full longer so you are less likely to crave sweets. Healthy fats include: olive oil, avocados, coconut oil, MCT oil, nuts, seeds, omega-3 fish oils, and fish.
Negative thoughts or a bad mood cannot survive in a state of gratitude. It can be so easy to get stuck in negative thought patterns that can consume your day. Learn to shift out of these and get back to productive, positive mindset. These short mind-shifting exercises can be powerful tools you can use where ever and whenever you need them. All it takes is a few minutes!
Ideal for: shifting away from a bad mood
Time: 1 minute
You cannot feel upset and grateful at the same time – focus on gratitude and let the bad mood disappear!
1. Close your eyes
2. Think of 3 things you are grateful for, Focus on each for 20-30 seconds. It can be anything – big, small, a person, place, thing, or emotion. You may be grateful for a sunny day, a great friend, a loving pet, a new job - anything that comes to mind in the moment.
3. Open your eyes, take a deep breath, and you are done!
The Obsession Obliterator Meditation
Ideal For: Breaking free from mental spirals
Time: 1-3 minutes
Break these obsessive thought patters with this exercise.
1. Close your eyes and think about what you are obsessing over.
2. Picture a computer screen, with your hand on a mouse. Direct the arrow to the topic in your imagination and click on it.
3. Visualize dragging that item to your trash folder. Literally see it get sucked into the digital trash bin.
4. Hit empty trash.
5. Visualize a blank, clean, clear page appearing on the screen. Take 10 slow, deep breaths.
6. If a pop-up of the issue reappears, simply view, drag to trash and repeat.
Ideal for: Dissolving frustration, stress, & road rage.
Time: 1-3 minutes (repeat as needed)
1. A = Attention to the road. Focus on your awareness of the road and surroundings.
2. B = Body scan. Starting with your feet, scan your entire body to ground yourself. Feel your feet on the pedals, your rear in the seat, your hands on the wheel, and your eyes on the road.
3. C = Connect with your breath. Breath in and out deeply and slowly. In through your nose and out through your mouth. Inhale for a count of 4 and exhale for a count of 4, feeling your rib cage expand and deflate. Repeat this process until your feel more relaxed.
After your ABC’s, repeat the mantra “it is what it is” 3 times, either silently or out loud. The traffic may not disappear but your agitation will.
Reprinted from Unplug: A Simple Guide to Meditation for Busy Skeptics and Modern Soul Seekers. Copyright 2017 by Suze Yalof Schwartz. Published by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC.
Read more: http://www.oprah.com/health_wellness/easy-meditations-that-improves-your-mood#ixzz4ufqBlB00
The more we learn about health the more we understand that chronic inflammation is in the background of almost all illness. Whether you are dealing with diabetes, heart issues, headaches, chronic pain, excess weight, infections thyroid issues, hormone imbalances, gut concerns, dental issues, or cancer, they are all rooted in inflammation. To help healing we need to create an anti-inflammatory environment.
What is inflammation? Inflammation is your bodies attempt to protect itself and maintain balance. It is like an internal fire, protecting you. In small doses it keeps you healthy, helps you fight off a cold or heal an injury, but it can quickly get out of control. When we are exposed to chronic triggers of inflammation – like poor diet or inflammatory foods, chronic infections, stress, poor sleep, obesity, chemicals in our environment, or prescription medications, we fuel that fire, growing the inflammatory response, leading to systemic symptoms of illness.
So what can we do?
Creating an anti-inflammatory environment requires addressing many aspects, including:
1. Optimize Digestion
Inflammation and poor digestion go together. In many cases the primary trigger to chronic inflammation is in the gut. Improving diet and removing inflammatory foods like dairy, gluten, and sugar is critical. A food allergy test can help identify specific food intolerances that may be contributing to inflammation in your system. I work with all my patients to address digestive issues and get this system working optimally.
2. Stress Reducing Practices
Chronic stress increases cortisol, catecholamines, and other inflammatory chemicals in the body. Cultivating daily practices that reduce stress are critical to reducing inflammation. Consider incorporating some of these practices: Daily walks in nature, meditation, maintaining a positive and grateful mindset, social time with friends, adequate sleep, and exercise.
3. Remove Infections
If you are dealing with acute of chronic infections you are living in a state of inflammation. It is important to remove these infections so your body can heal. I work with patients to create a treatment plan that supports the immune system and clears infections.
4. Anti-inflammatory Supplements
There are many herbs, nutrients, and botanicals that can reduce and modulate the inflammatory response. In a state of chronic inflammation these can be powerful tools to break the inflammatory cycle. Ideally, working with a Naturopathic doctor to identify which supplements are right for you is the best option. In general, Turmeric, Omega-3 fatty acids, Probiotics, Ginger, Vitamin D, and Bromelain, are all powerful anti-inflammatory agents.
5. Reduce Toxins In Your Environment
Evaluate the products you use and are exposed to on a daily basis. Before leaving the house in the morning the average person uses 10 different products, all of which contain chemicals, exposing themselves to around 100 different toxins. All before noon!
Soaps, cleansers, lotions, nail polish, deodorants, perfumes/colognes, toothpaste, mouthwash, makeup, household cleaners, laundry detergents – these can all contain carcinogens and toxins that your liver has to process, increasing the inflammatory load. Consider switching to a natural alternative when the product runs out or reducing the number of products you use.
Interested in a customized anti-inflammatory plan?
Visit my website & Blog for more information and how to book an appointment:
www.drlindseynd.com or the clinic site: www.pure5wellness.com
By now we have heard how important it is to get enough quality sleep, but what if you are still struggling? Insomnia is extremely common and can take many forms. Maybe you can’t fall asleep, or you wake through the night, or you are sleeping but still wake feeling tired or groggy?
People with chronic insomnia have up to a 3 times greater risk of overall mortality! Lack of sleep impacts all aspects of your health and life – affecting your hormones, thyroid, adrenals, weakening your immune system, impacting memory and cognitive function, and even increasing risk of cancer and heart disease.
So How Can You Get Great Sleep? Try these tips:
1. Keep A Regular Sleep Schedule
Our hormones, brain, and adrenal glands are all programmed to keep a circadian rhythm, which follows light and dark. Sleeping ideally before midnight, and waking 7-8 hours later, on a consistent schedule helps maintain the natural rhythms our bodies are designed for. This also means sleeping more in the winters and less in the summers, as the daylight hours change.
2. Maintain A Dark Bedroom
The bedroom should be completely dark when you sleep. This may mean closing blinds, putting up blackout curtains, turning off all lights, or sleeping with a sleep mask to block all light. This also means avoiding televisions, computer, or phone screens in the 1-2 hours before bed. If you do look at screens, consider blue light blocking glasses that will filter the strong lights emitted from the screens. We naturally go through deep and light sleep cycles through the night. If the room has any light, or electronic brightness it signals your brain to wake and be alert.
Here is a link to blue light blocking glasses:
3. Remove Electronics From The Bedroom
Do you have a phone, cell phone, wifi, alarm clock, TV, and computer in your bedroom? All electronic devices emit frequencies that can affect people differently. For many people these frequencies interrupt sleep.
Consider trial of turning off all electronics at night. Unplug the wifi internet router, turn off phones or charge them away from your bed. Move the alarm clock away from the bedside table. This can significantly improve the quality of your sleep, increasing the time spent in deeper sleep.
4. Keep The Room Cool
Keeping the room at 20 degrees or lower helps your body sleep deeper. This may mean adding a fan, keeping a window open, or sleeping with a lighter blanket.
5. Have A Relaxing Routine
Take a bath, read a book, have a relaxing tea like Chamomile or Kava, or meditate. Any of these activities, which are calming help to wind down the mind and ready the brain and body for sleep.
6. Avoid Excess Stimulants
Too much coffee, or caffeinated tea can keep you up at night. As can eating too much food too close to bed. If you are hungry close to bedtime, try a small serving of protein that contains the amino acid tryptophan that can aid sleep. Consider a handful of nuts or seeds, lean protein (like chicken, turkey, or fish), or dates with a little nut butter.
7. Exercise Regularly
People who exercise regularly report the best sleep (National Sleep Foundation’s 2013 Sleep Survey). Aim for at 30 minutes of movement during the day, most days. Exercise can vary from a walk outside to an intense interval workout, do what works for you and vary your activities. Some people find exercise close to bedtime can help them sleep, but for most exercise is stimulating and better to do earlier in the day.
8. Check Your Mattress
You spend a lot of time in bed, having good quality bedding is so important! How old is your mattress and pillow? If your mattress more than 10 years old it is time for a new one. Consider a memory foam mattress with no metal springs. Pillows can be washed 1-2 times a year and replaced if they are no longer supporting you.
Try an essential oil diffuser in your bedroom. Oils like lavender, chamomile, ylang ylang, orange, bergamot, sandalwood, and cedarwood can be relaxing. Choose a scent that appeals to you.
10. Avoid Stimulating Supplements After Lunch
Are your taking B Vitamins, multi-vitamin, adrenal support, ginseng? These and other supplements can be stimulating and make it more difficult to sleep at night. Take these at breakfast or before noon.
Looking For Extra Support?
Make an appointment and we can create an individualized sleep strategy. There are many supplements that can improve sleep, depending on your specific concern. You can also try IV Vitamin therapy.
The IV’s contain a specialized combination of vitamins, minerals, and amino acids to have you relaxed and calm so you can get those ZZZ’s.
Visit the clinic website to make an appointment: pure5wellness.com or phone 604.428.8682
What are the Blue Zones?
These are 5 regions in the world where people live healthy long lives, commonly living past 100. These regions are Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Loma Linda in California, and Ikaria in Greece.
Although the people of these regions have cultural and lifestyle differences they share fundamental commonalities which are believed to be the keys to the their longevity and health. So what are their secrets?
1. Move daily - Movement is incorporated into their daily lives. It may not be a gym or a spin class, but these people are very active. They garden, walk, climb stairs or mountains (in some cases), do house work, and do not spend long hours sitting.
2. Have a Sense of Purpose, Belonging, and Balance - Family and personal relationships are very important to the people of all these regions. They all have a positive outlook and cherish their families, friends, and especially their elders. Whether it is spiritual, religious, or cultural, having a sense of belonging and a purpose in life is seen in all these groups and is critical to maintaining overall health. They also have times of quiet and calm, it may be meditation, prayer, or being in nature.
3. Eat A Plant Based, Whole Foods Diet - While there are cultural variations in the diets of the blue zones, they all follow a similar pattern. Eat a mostly plant based diet, eat in moderation, and eat whole foods. Their diets are about 80% plant based, incorporate a variety of colorful fruits and vegetables, high in fiber, low in saturated fats (animal and dairy fat), and even include red wine in moderation.
People generally eat together and cook at home. There is no-to minimal processed, packaged, high sugar, or “fast” foods. Obesity is almost non-existent in these cultures. The rates of common chronic diseases like heart disease, diabetes, dementia, Alzheimer’s, metabolic syndrome, and cancer are very low. People commonly live past 100 still being active, alert, and healthy. When they die, it is usually of age and not illness, and they pass in their sleep.
These are all things we can focus on in our lives. The fountain of youth is achievable! There is no quick fix, or fad…it is life long habits and activities that can set us up for health and happiness for many decades to come!
Interested in learning more about the Blue Zones?
Dan Buettner Has done extensive research and written books about these Blue Zones.
Check out his work at:
The TED Talk: https://youtu.be/ff40YiMmVkU
Health advice is all over the place these days and there is no shortage of ill informed advice.
Many nutrition myths are so prevalent that they get mistaken as truths. With all the different opinions and information out there it can be confusing to sort out what you should be doing.
Here are 5 nutrition myths I think are important to know:
#1: Saturated Fat Makes You Fat & Causes Heart Disease
Forget about that old “eating fat makes you fat” mantra; it’s simply not true. Every cell of your body requires fat to function. Fats are needed for healthy hormone, and cholesterol balance. Eating a diet that is rich in healthy fats and proteins, and low in carbohydrates and sugar balances blood sugar, is healthy for your cardiovascular system, and teaches your body to burn fat for fuel. Your saturated fat should come from free-range animal products, and grass-fed butter. Your unsaturated fats should come from mixed nuts, avocados, coconut oil, fish oils, olives, and olive oil.
#2: Artificial Sweeteners are a Good Sugar Replacement and Help Weight Loss
Artificial sweeteners have been shown to activate the same chemical pathways that sugar does. Meaning they still affect hunger, and insulin, which will impede weight loss. In addition artificial sweeteners negatively affect brain function and reduce levels of beneficial bacteria in the gut.
#3: Soy is Healthy
Soy is one of the most commonly genetically modified foods, in addition to that it is also estrogenic and should only be consumed in small quantities.
#4: Eggs Are Bad For Your Health
Eggs are an excellent source of nutrients like choline, vitamins A, D, B and healthy protein. Choose free range eggs for added nutrition.
#5: Breakfast Is The Most Important Meal Of The Day & You Should Eat Many Small Meals A Day
Recent studies suggest that intermittent fasting can provide the same health benefits as calorie restriction, which has been shown to increase life span in animals. Intermittent fasting turns you into an efficient fat burner, boosts levels of human growth hormone, improve weight loss, and improve metabolic risk markers.
The advice to et 5-6 small meals a day comes from the principles of portion control, keeping up energy, stabilizing blood sugar, etc. In reality eating this way has not been shown to provide these benefits. We seem to need periods of fasting for optimal metabolic function. And really, this longer periods of time between meals is really more close to what our ancestors would do.
Glowing, radiant skin is not just vibrant and youthful; it reflects our internal health and balance. Our skin can tell us a lot!
Based on Chinese and Ayruvedic Medicine, face Mapping connects changes in our skin to our internal environment. With this information we can identify and address areas requiring attention and in turn see healthier, more radiant skin.
So what is your skin telling you?
Associated With: Liver, gallbladder
Explanation: The forehead is connected with nervous system activity and digestion. Stress and a sluggish digestive system may be triggering these breakouts.
What To Do: Avoid, sugary, fatty, processed foods and consume plenty of high fiber fruit and vegetables to keep your digestive system moving. De-stress with visualization, meditation, yoga or anything else that helps you to relax. Start your day with fresh lemon or lime juice in warm water to naturally detoxify your liver.
Zone: Space between your eyebrows
Associated With: Stored emotions in your liver &/or spleen
Explanation: Our facial expressions immediately clue us into how we’re feeling. Skin issues and wrinkling in this zone may indicate unexpressed anger that you’re holding onto in your liver or spleen.
What To Do: Clear this anger! Try yoga, counseling, Reiki, journaling or whatever therapy you need to let go of negative built-up emotions in a healthy way.
Zone: Underneath the eyes
Associated With: Kidneys
Explanation: Swelling, dark, and puffy under eyes are especially suggestive of sluggish kidney function.
What To Do: Drink plenty of filtered water as dehydration places strain on the kidneys and prevents them from performing their essential eliminating functions. Look after your kidney and adrenals with adequate sleep and minimal stress. Limit coffee and alcohol, which are dehydrating.
Associated With: Lungs, malabsorption, sluggish metabolism
Explanation: Discoloured patches on your cheeks may suggest slower metabolic rate and lower absorption of nutrients. The cheeks have also been traditionally associated with lung function.
What To Do: Trial breath work and breathing exercises to oxygenate your lungs and build lung capacity. Gently increase your cardio exercise to also enhance lung function and provide a metabolic boost. Ensure you chew your food well to decrease strain on the digestive system. Drinking green tea and having an antioxidant-rich diet can also help to protect the skin against damage from common air pollutants.
Associated With: Cardiovascular system
Explanation: Your nose is believed to be linked with circulation, so skin issues in this zone may suggest blood pressure problems.
What To Do: Increase your intake of heart-healthy foods, such as avocado, nuts, tahini, cold-pressed olive oil and oily fish (or flaxseeds if you’re vegetarian). Limit consumption of alcohol and coffee, which can artificially stimulate your cardiovascular system.
Zone: Lower lip
Associated With: Digestive system
Explanation: In particular, the lower lip can reflect intestinal function. Brown spots may represent issues with indigestion or insufficient digestive enzymes. It may also suggest the presence of worms or parasite overgrowth in the intestines. Pale coloured lips can indicate the early stages of anaemia.
What To Do: Add a good quality probiotic daily. Ensure you are including plenty of iron-rich foods in your diet, such as legumes, green leafy vegetables and lean red meat (if you aren’t vegetarian, of course).
Zone: Chin/ lower jaw line
Associated With: Hormones, stress
Explanation: Ladies, have you ever noticed that you tend to break out with blemishes around your chin at that time of the month? That’s because this is the facial zone where hormonal imbalance and stressful emotions manifest.
What To Do: Avoid unnatural beauty products or cleaning aids, which tend to contain toxins that interfere with the endocrine system. Also, give your skin care regime a little extra love and attention the week before your period is due. And take measures to reduce your stress and treat your beautiful body to plenty of rest and sleep!
Want to know more? Schedule an appointment to receive a full assessment and get started on a plan that is individualized to your skin and health needs. www.drlindseynd.com/contact
Image Source: Youbeauty.com
Original Article By Laurentine Ten Bosch
Organic produce is free of pesticides, GMO's, and chemicals. As a result, organic produce is more nutrient dense, free of nasty chemicals, easier for your body to digest and absorb, and healthier overall. You do not have to buy everything organic, but when you can, wherever you can, it is a great choice.
Every year the Environmental Working Group puts out a list of the cleanest and dirtiest produce items to help shoppers make healthier decisions at the grocery store. I love this list! It is a great list to keep handy on your phone as a guide when you are in the grocery store. If you are trying to add organic foods to your diet but feel overwhelmed, this is a great way to start.
The Dirty 12 are the items which contain the highest levels of pesticides and contaminants. These should be bought organic and washed thoroughly.
The Clean 15 are the items which contain the lowest levels of pesticides and contaminants. These can be bought conventional if organic is not available.
The ewg.org website is a wealth of information, check it out for more info on the clean 15 & dirty 12 as well as contaminant info on almost any products you use from household cleaners to makeup. They have a great app as well to use on the go.
Spring is here! Warmer weather means more smoothies!
Here is a list of superfoods that make great additions to supercharge any smoothie recipe. My favorites would have to be Spirulina and Cacao. What are your favorites?
Trying to eat healthy but don’t want to spend hours in the kitchen? You don’t have to!
There are simple things you can do to make eating healthy from home quicker and easier.
1. Food Prep – Pick one day of the week (Sunday works well for many) to prepare meals. Make a few different dishes to store in the fridge for the week. When you are hungry there is food ready to go so you are less likely to reach for the unhealthy snack foods.
2. Wash and Prep Veggies Ahead of Time – Wash and cut up a large bowl of salad veggies and squeeze the juice of one lemon over the veggies before storing in the fridge. The lemon juice will help the veggies stay fresh longer. When you need salad just take a portion of veggies, add lettuce and salad dressing and you are ready to go!
3. Make large batches – When you prepare a dish, double or triple the recipe so you have leftovers to last the week.
4. Roast Veggies – You know those veggies you bought with all intentions of eating, but now they are starting to wilt in the fridge? An easy way to cook veggies is roast them. Wash, chop, toss in coconut oil and seasoning, and throw on a roasting pan in the oven. Cook for 30-45 mins, until roasted at 375 F.
5. Store prepped & marinated meat in the freezer – If you find a good deal on organic/free range meat or fish, but a bunch and freeze it! I like to portion the meat, marinate it, and freeze 2 portions in a Ziploc bags with the marinate. When you need it, defrost and it is ready to cook!
6. Keep Healthy Quick Options in the Pantry – We all have days when we don’t have time or don’t feel like cooking. The key is to stock your pantry with healthy go to options. For quick protein, I keep canned sardines, wild salmon, or wild tuna. I also keep macadamia nuts, almonds, and pistachios for a quick snack. Dates are also a good option to satisfy a sweet craving.
Interested in a customized nutrition plan?
Visit my website & Blog for more information and how to book an appointment: www.drlindseynd.com or t. 604.779.7869
Statistics show that the average North American consumes about 150 pounds of sugar each year, 60 pounds of which is in the form of refined white sugar! Sugars not only feed the anaerobic forms of life and disease, but also cause the peaks and valleys, or ups and downs, in blood sugar & insulin levels, mood, mental focus and our energy.
To experience a substantial level of energy, mental focus, and sustained performance, the proper maintenance of constant and adequate glucose (blood sugar) levels is one of the body's most important functions.
A slow, steady absorption of glucose rather than rapid peaks and valleys which come from refined sugars, starches, and even high amounts of complex carbohydrates and fruit sugars, is key to maintaining level blood sugar.
Excess sugar consumption can lead to nutritional deficiencies, weakened pancreas, digestive distress, allergies, Candida Albicans, hypoglycemia, type II diabetes, heart disease, stress, aging, as well as degenerative diseases. Over-consumption of sugars can even contribute to the increase of low density lipoproteins and heart disease.
In like manner, over-consumption of complex carbohydrates in the absence of a balanced amount of good fats and protein can be metabolized by the body just the same as refined sugars. This can trigger hypoglycemia and late onset diabetes, which statistics show are on the rise, particularly among vegetarians.
Although high blood sugar levels may be controlled by the use of insulin, there are associated complications with prolonged use of insulin. There is medical evidence that daily injections of insulin may be partly responsible for cardiovascular and cerebrovascular complications. Dr. Bernard E. Lowenstein, M.D., reports that too much insulin can stimulate the production of excessive cholesterol in the body. High insulin doses can aggravate the tiny blood vessels, a condition characteristic of diabetes.
We are actually born with a palate for sweets but acquire the taste for sour, bitter, and other tastes later in life. So, for the most of us, sweet foods give us a sense of pleasure. Nature provides us with all the sugar we require through our foods; especially whole foods or superfoods which have the fiber, enzymes, co-enzymes, catalysts, trace minerals, and nutrients to properly assist the slow absorption and assimilation of the sugars that are contained in these foods.
There are some natural sugar substitutes that can be used to help you with your sweet tooth but the goal is to change your taste preference away from sweet/sugar. This can be done by reducing sugar consumption over time and replacing sweet with nutrient dense fat and protein foods.
I work on nutrition with all my patients and address some of these exact changes on an individual basis. Contact me for one on one health support and book a visit today! www.drlindseynd.com
Stevia is a natural plant extract which is 200-300 times sweeter than sugar, with hardly any calories. Stevia does not feed yeast or Candida and should be a natural sweetener of choice when dealing with parasites, fungal infections, diabetes and hypoglycemia.
Dark, pure maple syrup is an unprocessed sweetener and has naturally occurring minerals and nutrients. The natural minerals and nutrients help slow the absorption into the blood stream so you do not get as strong of a spike in blood sugar as we see with white sugar.
Whole dates contain fiber and nutrients and make a great option to add sweetness to smoothies, recipes, or to have with tea. The fiber and nutrients of the dates help slow spikes in blood sugar.
ESSENTIAL FATTY ACIDS
Be sure to include healthy fats in your daily diet. Omega-3 essential fatty acids from natural oils are essential to health, but your body cannot manufacture it. Therefore, they must be consumed daily in your diet. Essential fatty acids also play a very important role in keeping the blood sugar level.
For example, give a bottle of soda pop or sugar water to one child and a bucket of ice cream to another. Assuming that both of these foods contain the same amount of sugar, you will notice that the child drinking the soda pop will have an elevated glycemic index, whereas the child eating the ice cream will not have elevated blood sugar. The second child's blood sugar was not elevated, not because the ice cream is a wonderful food or had less sugar, but because the ice cream, along with the sugar, contained fat and protein.
WHOLE FOODS AND A BALANCED DIET
After an initial cleanse, consider a balanced diet of properly combined whole foods. Work to develop a balanced diet high in fiber, high-moderate in fat, moderate in protein, and moderate-low in carbohydrates. Eat organic whole foods with sufficient quantities of quality protein and fat at each meal.
When your blood sugar drops, you may become drowsy, foggy or sluggish. When elevated, high blood sugar may cause you to become jittery, irritable and hyperactive, with no mental focus.
To avoid the peaks and valleys that come from refined foods, stay with a simple diet containing quality proteins such as lean meats, fish, free range eggs, avocados, coconut oil, grass fed butter, olive oil, whole grains, legumes, nuts, seeds and lots of green vegetables.
Our bodies are genetically programmed to repair, regenerate and fight diseases every living moment of our lives. The same way a wound, a broken bone or a cut heals itself before your eyes, our body is capable and is programmed to repair, regenerate, and fight diseases every living moment of our lives.
Health is gained or lost at the cellular level on a daily basis. The quality of the cells you build, your immune function, mental acuity, longevity, and quality of life are dependent upon and begin with your next meal.
Our brains are constantly evolving, and the daily lifestyle choices we make have the power to influence this process to help improve memory, cognition, and overall brain health.
Each of these tips can be customized to the individual, and I work with my patients’ to do just that. Here are my top 5 tips to Boost Brain Health.
1 Exercise – One of the single most impactful things you can do to support your brain health is exercise! Exercise helps memory, increases blood flow, builds new neurons, and improves insulin sensitivity. Aerobic exercise shows the most benefit in helping the brain but strength training and HIIT exercises are also beneficial. No matter what you do, just get moving!
2. Eat Healthy Fat – Your brain is largely composed of fat and requires healthy fats from the diet to operate at its best. Brain healthy fats include avocado, olive oil, coconut oil, omega-3 fatty acids, and raw unsalted nuts & seeds.
3. De-Stress – Doing things that you enjoy, spending time with friends or loved ones, meditate, rest, and relax. Whatever you do, do something that helps you de-stress and calm your brain.
4. Improve Digestion – You know the saying “trust your gut?” Well your gut is really another brain, and the two brains are in constant communication. Poor digestion or digestive issues impact the brain as well. I work with all my patients to address digestive issues and get this system working optimally.
5. Reduce Inflammation - Inflammation and poor digestion go together. Improving diet and removing inflammatory foods like dairy, gluten, and sugar will go a long way to reducing inflammation and helping the brain as well. A food allergy panel can also help identify specific food intolerances that may be contributing to inflammation in your system.
Interested in a customized brain health plan?
Visit my website & Blog for more information and how to book an appointment: www.drlindseynd.com or
#Seedcycling #hormonebalance #flax #chia #sesame #pms
Rotating of seeds is a valuable way of restoring hormonal balance for men and women. Seed cycling is so effective because the hulls of the seeds contain chemicals called lignans, which help modulate the hormonal pathways of the body while the seed oils are comprised of essential (or omega) fatty acids that provide the building blocks for steroid hormone synthesis.
As each seed type contains variations of these lignans and fatty acids, rotation of these seeds through the month provides the body with the variety of precursors it needs to create normal hormonal cycles. The additional oils (EPA/DHA & GLA) may also be added for added balancing.
The rotation plan can be done according to either the menstrual cycle (if it is fairly regular) or phases of the moon (if the menstrual cycle is absent or too irregular)
* From days 1-14 of the menstrual cycle (or from new moon to full moon)
1-2 Tablespoon(s) per day of ground flax/ pumpkin seeds/ or Chia Seeds
EPA/DHA 2,000 – 3,000 mg EPA/DHA (1,500 each)
Flax and pumpkin seeds support the ESTROGEN dominant time of your cycle and balancing the omega 3 pathway.
* From days 15 – 28 of the menstrual cycle (or from full moon to new moon)
1-2 Tablespoon(s) per day of ground sesame or sunflower seeds.
GLA (Borage or Evening Primrose Oil) 500 mg
GLA (rich in Omega 6s that contains linoleic acid) converts in the body ultimately to prostaglandins, hormone-like molecules that help regulate Inflammation and blood pressure as well as heart, gastrointestinal, and kidney functions
Sesame and sunflower seeds support the PROGESTERONE peaks of your cycle and balancing the omega 6 pathway.
The rotation plan is done according to the phases of the moon (and is the opposite of women’s rotation):
* From full moon to the new moon: 1-2 Tablespoon per day of ground flax or pumpkin seeds.
* From new moon to the full moon: 1-2 Tablespoon per day of ground sesame or sunflower seeds.
Seed Preparation: It works best to use a coffee or spice grinder to grind the seeds. Only prepare a few days supply at a time as the seeds may oxidize and become less potent. Store the ground seeds in a jar with a tight fitting lid and keep in the refrigerator. One or two tablespoons per day can be used. You can eat the seeds with any foods such as salads, cereals, vegetables, grains or mix them in a little rice or soymilk and drink them. It adds a nutty crunchy taste to foods. IT IS BEST TO USE ORGANIC AND RAW SEEDS.
Flax seeds are high in B vitamins, manganese and magnesium. These power-packed seeds have many other nutrition components. 100 grams of ground flax seed supplies about 450 kilocalories, 28 grams/fiber and 20 grams/protein. Flax seeds should be ALWAYS be ground fresh before consumption (reduces rancidity) and can be added to any meal.
Pumpkin seeds are very beneficial to your health because of the minerals they provide. The seeds contain high amounts of iron, magnesium phosphorus and zinc. They are also a fantastic source of protein (2 grams per tablespoon), phytosterols and beneficial polyunsaturated fats.
Sesame seeds are very rich in iron, magnesium, manganese and copper. There are about 90 mg of calcium in one tablespoon of unhulled seeds and 10 mg in hulled seeds. They also contain vitamin E (tocopherol) and vitamin B1 (thiamine). Sesame seeds contain the richest source of lignans, namely sesamin (a phytoestrogen), which has antioxidant and anti-cancer properties. The phytosterols present in sesame seeds are associated with reduced levels of blood cholesterol.
Sunflower Seeds are a rich source of vitamin E; also contain linoleic acid (an essential fatty acid), amino acids and minerals that include magnesium, potassium, zinc and calcium. Sunflower seeds are rich in phytosterols and can be part of a cholesterol-lowering diet. The nutritional value in one serving (1/4 cup) includes, 3.0 g/fiber and 6.0 g/protein. A serving of raw sunflower seeds also provides a person’s daily requirement of iron (about 13%).
Have you heard of bulletproof coffee?
It is becoming very popular and for good reason!
Bulletproof coffee is made by blending unsalted grass fed butter and coconut oil or MCT oil to your coffee. The benefits of bulletproof coffee include fast stable energy without the crash, a source of healthy and nutrient dense fats to boost brain function and metabolism.
This is my go-to breakfast option. It is quick, easy, filling, and I feel great when I drink it. I make mine as described below, but if you don’t want coffee, you can also make it with Matcha green tea, black tea, or decaf coffee.
It can be a great way to start your day. If you are consuming bulletproof coffee, consume it away from carbohydrates or sugar so that your body can reap the benefits of being in a ketogenic or fat-burning state.
My Coffee Recipe
2 cups of Coffee brewed in a drip coffee maker.
I use a Chemex, with metal cone filter. These can be found in stores or on amazon: https://www.amazon.ca/s/ref=nb_sb_noss_2/159-2670182-3790548?url=search-alias%3Daps&field-keywords=chemex
1 Tablespoon unsalted grass fed butter
1-2 Tablespoons Brain Octaine oil, available in stores or at http://www.bulletproof.com/
Mix in a blender, and blend for 20-30 seconds. Blending the mixture helps emulsify the fats with the coffee so the nutrients can be delivered to your cells quicker for optimal benefit.
Have you seen those little immune shots sold at juice bars for up to $5? They are simple and easy to make at home for a fraction of the cost.
These Immune boosts are full of easy to find ingredients that all support your immune system, and help fight colds & flus. I like to make a batch that I store in the fridge and drink 2 shots a day during the winter months or when I am feeling something coming on.
Try it out and let me know what you think!
Ingredients & Directions
(use organic whenever possible)
Orange - Peel & slice 1 orange
Lemons or Limes - Juice of 2 lemons or limes
Garlic - 3 cloves of garlic, peeled & chopped
Ginger - Large chunk, about 2" of ginger, peeled and chopped
Turmeric - 1 tablespoon of turmeric powder
Honey - 1 tablespoon honey, Manuka honey is the best if you have it, otherwise a natural honey
1 cup of water
Cayenne Powder - Add to shot before drinking
Add all ingredients to a blender, and blend until smooth. Add cayenne to shot before drinking, add as much as you can tolerate. Store the rest in the fridge.
Fresh nut milk is surprisingly easy and simple to make at home and tastes delicious!
Compared to store bought nut milks, the homemade version tastes creamier, has more nutritional value, and no additives or preservatives. You can make nut milks from most nuts. Almond is generally the most common, but cashew and hazelnut are few of my other favorites.
This time around I made an almond and cashew blend, which turned out delicious!
What You Need
Blender or food processor
Nut Milk Bag
Bowls for soaking and straining
Jar to store finished milk
1 cup of raw almonds. Organic is best, raw and unsalted
1 cup of raw cashews
Soak the almonds and cashews overnight in a bowl or up to 2 days in filtered water (enough to cover them). Once the nuts have soaked overnight, drain off that water and rinse them.
Combine 1 cup almond/cashew mix to 2-3 cups of fresh water in the blender. The ratio of nuts to water depends on how rich and creamy you want the milk to be. A ratio of 1 cup nuts to 2 cups water makes roughly the consistency of 2% milk. I prefer 1 cup nuts to 3 cups water. Add this to your blender. If you are using a smaller blender, just make it in a few batches.
Add 1 tsp vanilla extract, ½ tsp cinnamon, and 1 tablespoon maple syrup to the blender. Adjust these amounts to your taste preference.
Blend on high speed for about 2 minutes. Blend until almonds and cashews are broken down very finely.
Strain in nut milk bag. Over a large bowl strain the mixture through the nut milk bag squeezing and twisting to separate as much milk as you can from the pulp.
Pour into a jar and enjoy! Store in the refrigerator in a sealed glass container for up to 3-5 days. Because there are no preservatives it does not last as long, so it is better to make small fresh batches more often.
The left over almond/cashew meal can be frozen and kept to use in baking and smoothies.
Chemical farming is on the increase, as farmers try to reduce pests and increase production to meet demands. The wide spread use of chemicals and pesticides along with GMO’s are placing a dangerous toxic load on our bodies. Pesticide exposure has been linked to cancers, Parkinson’s and Alzheimer’s, ADHD, leaky gut, and birth defects. These chemicals act overtime and the cumulative effects of all the chemicals we are exposed to increases our risks.
The more we can do to decrease our exposure to toxic chemicals, the better. One way is to buy organic foods. Every year the Environmental Working Group puts out a list of the Dirty Dozen, and the Clean Fifteen as a guide to organic buying.
The Dirty Dozen is the list of produce items that contain the highest levels of pesticides and chemicals and should be bought organic whenever possible. The Clean Fifteen are the produce items, which contain the lowest pesticide levels, and may be bought conventional if organic is not available. Generally speaking, foods that have a thick outer skin, which is not consumed, are safer to buy conventional. Produce like avocadoes, and grapefruit fall into this group.
Whether organic or not always wash produce thoroughly prior to consuming with a fruit & veggie wash or a 50/50 mix of vinegar and water.
Download and print this guide or keep it on your food for the next you are grocery shopping and buy organic whenever you can!
Did you know more than 40% of Canadians do not get the daily required dose of magnesium?
That is almost ½ of people that are not getting enough of this vital mineral! Magnesium (Mg) is needed by all your cells playing a part in over 350 chemical reactions! Required for energy production, contributing to heart, muscle, and nerve health.
Some signs of magnesium deficiency include: Muscle weakness, cramps, anxiety, restless legs, high blood pressure, poor heart function, dizziness and fatigue.
Foods with decent Mg content: nuts, seeds, fish, spinach, cereals/grains – but levels are not as high as they used to be in food. Overtime with years of intensive farming the soils have been depleted of mineral content. Not to mention processing of food further depletes mineral and vitamins.
Supplements: What form is best?
Mg Glycinate is bonded to the amino acid glycine, a neurotransmitter that also has relaxing properties. This form has the highest absorption and bioavailability and is best for those trying to remedy a deficiency.
Mg Citrate is most common found in supplements and is a good source of Mg.
Mg Oxide is least absorbed and has the highest percentage of elemental Mg per dose.
Topical Mg is also an option and can be especially beneficial for addressing muscle soreness.
Consult an Naturopathic Doctor for the most specific recommendation for your health, Book your visit with Dr. Lindsey today, call 604-779-7869!
It is that time of year again- sneezing, watery eyes, headaches, sniffles, and bloodshot eyes. Yup, allergy season has begun early this year!
A naturopathic doctor, such as myself, can help guide you though the allergy remedies and what may work for you. There are treatments to address the symptoms, but it is also important to have a treatment strategy that addresses overall health and balances the immune system. For example, diet is a big part of this, eating a whole food based diet high in vegetables, fruits, and healthy fats and avoiding your food allergens can help your seasonal allergies as well.
So what are some of the treatments that you can try for seasonal allergy relief?
Avoiding exposures to pollens when they are at their worse – checking the pollen counts and plan to go for walks or runs when the counts are low, or in the evenings. Most plants pollinate early to mid morning hours, so its better to head outside later in the day. Take showers and change your clothes to reduce the pollens you are carrying on your self. Change pillow cases every few days.
It’s also important to consider what, exactly, might be triggering symptoms inside your home, and then combat common offenders such as dust mites, pollen and mold:
• Use a diluted bleach solution to clean and denature mold in basements and garages and on old patio furniture and the like, making sure to thoroughly dry all objects to prevent further growth.
• Consider a good HEPA air filter and change it at least every two to three months to help prevent pollen and dander from being recirculated in your house.
• Launder bed linens at least once a week in 130-degree water (which is what it takes to kill dust mite eggs). And bear in mind that the default “hot” setting on many washing machines doesn’t reach that temperature, so you may have to adjust your hot water heater.
Saline Nasal Rinses
Using a daily neti pot or salt-water rinse can really help to clear out the nasal passages and wash out the pollens. If you make the salt-water solution at home, use filtered or bottled water as tap water can contain bacteria.
IV and Injectable Treatments
Injectable and intravenous (IV) treatments can help seasonal allergy symptoms and also help the body to desensitize its reaction to the allergens for a longer term solution.
Myers cocktail and immune supportive IV’s containing B vitamins, Vitamin C, selenium, and other nutrients help the immune system better respond to the allergens.
Herbs and supplements
There are many herbs and supplements on the market that help to a minimize allergy symptoms. Most of these do not have negative side effects such as drowsiness and headaches. But it is best to see a Naturopathic doctor who can recommend which ones you should try.
Vitamin C: Strengthens the immune system and helps to fight off allergens
Quercetin: It is an antioxidant, and anti-inflammatory, it helps to stabilizes mast cells and reduce histamine release- important players the in the allergic response.
Magnesium: an important mineral that most people are low in, it can help wheezing by relaxing the bronchial tubes and is also important for the immune system.
Probiotics: Supporting the gut and making sure there are high levels of good bacteria in the gut is key in sustaining a healthy immune response.
Nettles: Stinging nettle plant extract is a common herb used for allergy relief. It helps to reduce the inflammatory response.
Omega-3 Fatty Acids: Getting a good, clean source of omega 3 fatty acids daily can help decrease inflammation in the body.
With so many options, it is important to have a concise treatment plan that you stick to daily, to support the body continuously through the allergy season.
Cinnamon is a delicious and versatile spice. But did you know that is has many health benefits as well?
There are 2 varieties of cinnamon:
Ceylon Cinnamon: This is true cinnamon.
Cassia Cinnamon: This is the common variety found in most stores.
The Ceylon variety is lower in Coumarin, a compound which can cause liver damage when consumed in large doses. If you can find the Ceylon variety it is a better option.
Here are my top 5 benefits:
1. Blood Sugar Balancer
Cinnamon has been shown to reduce insulin resistance; a key to achieving proper blood sugar balance. Cinnamon also lowers blood sugar levels by slowing glucose from entering the bloodstream.
The anti-diabetic effects of cinnamon can lower fasting blood sugar levels by up to 10-29%, when 0.5 – 2 teaspoons of cinnamon is consumed per day.
Tip: When eating sweet foods, add some cinnamon to slow the effect of the sugar on your system.
Compounds in cinnamon have been found to inhibit the buildup of Tau proteins in the brain. These Tau proteins are associated with neurodegenerative diseases like Alzheimer’s and Parkinsons Disease.
Inflammation is an underlying issue with all disease states. Any tool to help lower inflammation is beneficial.
Loaded with powerful antioxidants that protect the body from oxidative damage caused by free radicals.
Cinnamon has an ORAC value of 267536 umol TE/100g making it one of the top seven anti-oxidants in the world!
The main active component of cinnamon, cinnamaldehyde, has been shown to be fight bacterial, fungal, and viral infections. It is also effective in fighting tooth decay and bad breath.
Tip: for a natural mouthwash, use 1-2 drops of cinnamon essential oil in a mouthful of water. Swish and gargle in mouth for at least 1 minute then spit out. You can also drink cinnamon tea at the first sign of a sore throat.
Adrenal fatigue is one of the most common yet overlooked health problems. It can be effectively assessed and treated through a naturopathic approach.
Do you find your energy levels crash around 3 or 4 pm and you need that caffeine boost? Crave sugar or carbohydrates especially in the afternoon? Need to eat every few hours or you feel light-headed? Get a second wind of energy in the evenings then have trouble sleeping? These can all be signs of adrenal fatigue.
Our stressful, fast paced lives, lack of routines, and constant worry- is the prefect recipe to burnout the adrenal glands.
So what are your adrenal glands? The adrenals are small organs that sit above the kidneys and are like the battery of your body. They are responsible for regulating your flight or fight response and to help keep you going in times of stress. But all too often we remain in these stressed states for too long, causing these “batteries” to burn out.
Common symptoms of overworked adrenal glands include:
- Fatigue that isn’t relieved by sleep/rest
- Blood sugar imbalances
- Food cravings (especially for carbohydrates, salt, and chocolate)
- Lowered immunity or chronic infections
- Weight gain (especially around the mid-section)
- Mood changes
- Decreased tolerance for stress
- Frequent colds/flus
- Low libido
Sounds like you? Support healthy adrenal function:
- Eat regularly, maintain healthy blood sugar balance by including protein at each meal (especially breakfast!).
- Exercise gently (walking, stretching, or yoga) until your adrenals have healed and your energy has improved
- Sleep hygiene– keep your bedroom completely dark, quiet, and cool to allow your body to maximize rest and rebuilding during sleep.
- Consider taking a B Complex to provide your adrenal glands with the necessary nutrients to make hormones like cortisol and DHEA.
Get your cortisol and adrenal function tested – Through salivary testing we can get a clearer picture of your adrenal health and I can develop an individual treatment plan to address your specific concerns. Contact me to day to get started: www.mobilenatmed.com , email: email@example.com
Naturopathic medicine is based on the belief that the human body has an innate healing ability. Naturopathic doctors (NDs) teach their patients to use diet, exercise, lifestyle changes and cutting edge natural therapies to enhance their bodies’ ability to ward off and combat disease.
NDs view the patient as a complex, interrelated system (a whole person), not as a clogged artery or a tumor. Naturopathic physicians craft comprehensive treatment plans that blend the best of modern medical science and traditional natural medical approaches to not only treat disease, but to also restore health.
Naturopathic physicians base their practice on six timeless principles founded on medical tradition and scientific evidence.
Information from AANP website.
All articles submitted by Dr. Lindsey Jesswein. Do you have a question or topic you would like more info on? Send me a comment or email (through the Contact page) with your blog suggestions.