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How to Support Bone Density (hint: it’s not all about calcium)

Feb 20th, 2013 by

It’s amazing that we still hear so much about the importance of dietary calcium and bone density for women, when there have been years of studies showing that our bone health is much more complicated than the number of glasses of milk we drink each day! In fact there is a big contradiction in the research: studies have shown that neither dairy products, nor high-calcium diets prevent or reduce fracture risk in women. And, studies show that there is no association between dietary calcium intake and hip fracture risk.

There are many cultures world-wide who use less calcium supplements, and consume minimal or no dairy, especially in Africa and Asia. Why do they have 50-70% lower rates of bone fracture and osteoporosis than we do in North America?

Diet-wise, what 85% of the studies do show, is that eating more fruits and vegetables in the diet is the main factor that improves bone density. The reason that a diet higher in fruits and vegetables is protective is that it creates a slightly more alkaline environment in the body which creates optimal bone density.

A diet higher in animal foods (meat, poultry, fish, dairy), grains and high glycemic foods (sugars) makes the blood slightly more acidic. When the body is more acidic, it tries to neutralize it with alkaline material, leeching stored calcium from the bones. It actually takes 3 servings of fruits and vegetables (alkaline) to neutralize 1 serving of animal food, and 2 servings to neutralize 1 serving of grain! Calcium from dairy does add back calcium, but when it comes from an animal source, it is acidic – it is like taking one step forward and 2 steps back.

Of course, this is not the only factor in achieving and maintaining good bone density. There are many other things to consider. A brief summary of lifestyle changes you can make to support optimal bone density:

  1. Emphasize fruits and vegetables in your diet
  2. Exercise regularly, with a combination of weight-bearing exercise (like walking), and strength training. In post-menopausal women, two 40 minute sessions per week of weight lifting increased bone density as much as estrogen! This is a fantastic way to combat the changes in bone density that occur as hormones are changing.
  3. Eliminate soda from your diet – the phosphates in pop directly interfere with calcium absorption.
  4. Reduce coffee intake – it increases the rates of calcium lost in urine.
  5. Stop smoking and reduce alcohol: In studies, smokers and women who drink 2 or more alcoholic drinks per day had the highest risk of osteoporosis.
  6. Watch stress hormones, especially around menopause: high cortisol levels result in increased rates of bone breakdown. Take steps to lower your stress, or ask for recommendations of supplements to lower cortisol levels.
  7. Remember that vitamin D is required for calcium absorption. Vitamin D deficiency is also associated with higher risk of osteoporosis. In general, 2000 IU per day is required in Toronto to maintain adequate vitamin D stores.
  8. Yes, pay attention to calcium intake, but remember that this is not the only factor involved in maintaining healthy bones! Non-dairy sources of calcium include: dark leafy green vegetables especially kale, broccoli, almonds, sesame seeds, seaweeds and fortified milk-substitutes.

HORMONES AND BONE DENSITY:

The interplay between bone formation and breakdown is a continuous lifelong process which favors bone formation in the early years of life, leading to peak bone mass at approximately 20-30 years of age. From then on, the total bone mass gradually declines. Many women experience a more rapid rate of bone loss in the early postmenopausal years.

Many hormones affect bone density in women: estrogen, progesterone, testosterone and cortisol all have rolls, and there are indicators well before menopause that a woman may be at higher risk of osteoporosis. This is a brief description of the hormonal involvement:

  • Estrogen: prevents bone loss in adults; and when estrogen declines there is less bone deposition.
  • Progesterone: promotes new bone formation and deposition.
  • Testosterone: helps to reduce bone loss and has a role in bone formation.
  • Cortisol: high levels result in increased rate of bone loss, regardless of estrogen status. High cortisol levels in early menopause especially are associated with greatly increasing osteoporosis risk.
  • FSH: this pituitary hormone starts to increase in the 40′s as a woman approaches menopause. It is used as a marker along with estrogen to determine whether a woman is approaching menopausal hormone changes.
  • DHEA: another adrenal gland hormone which enhances bone formation.

Since the best approach to osteoporosis is prevention, especially in women who are at high risk, a close examination of hormone balance is recommended in the late-30′s or 40′s.

An excellent lab test is now available to measure these risk factors. It measures all of the above hormones through saliva samples, and also a marker called “deoxypyridinoline” (DPD), which is a collagen breakdown by-product and a marker for bone resorption or bone loss.

If you are interested in testing your hormones relative to bone density, please ask about the “Bone Health Panel” a saliva and urine test through Diagnostechs lab, which costs $210. Test kits are now available at the office.

Posted in Hormone Health, Missing Pieces, Women's Health | No Comments »

Understanding Inflammation

Feb 8th, 2012 by

There is a lot of talk about inflammation in health news lately, but I am finding that many patients do not understand very well what this means. This article is an overview of signs of inflammation in the body, causes of inflammation and what you can do to reduce it. The point of understanding this better, is that when there is long-term body inflammation it increases your risk of getting cancer, heart disease or other chronic disease over time. Resolving inflammatory processes is a top strategy for reducing illness.
Signs of inflammation:
Pain is the most obvious marker of inflammation, especially in cases of arthritis or digestive pain or any other chronically painful condition. Other signs of inflammation also include allergies, chronic skin eruptions, food intolerances, chronic diarrhea or frequent digestive upset of any kind, cardiovascular disease, migraines, any autoimmune disease, arthritis, to name some of the main ones.
Implications of long-term inflammation:
Inflammation focuses the body’s energies on short-term health rather than long-term. What this means is that there is less resources for some of the bigger picture issues such as dealing with stray cancer cells, maintaining a healthy cardiovascular system and chronic health issues. In other words, the body is constantly putting out fires.
Resolving inflammation from the source:
Nutrition:
  • Foods that increase inflammation include: fried foods, processed foods, animal fats (saturated fat), red meat especially pork, high-fat dairy products, food intolerances, wheat for most people, oranges and grapefruits, night-shade vegetables (tomatoes, potatoes, peppers, eggplant), sugar, caffeine.
  • Foods that reduce inflammation include: vegetables in general, fruits, olive oil / flaxseed oil / nuts and seeds in moderation, gluten-free whole grains, beans and lentils (except kidney beans), soy proteins in moderation (if not intolerant), fish especially deep sea ocean fish, and white meat poultry is neutral.
Stress, including:
  • mental/ emotional stress
  • lack of sleep
  • lack of routine (eating and sleeping at irregular hours raises stress hormones)
  • blood sugar stress – skipping meals, eating irregularly and also insulin resistance which is a pre-diabetic state where the body over-responds to carbs and sugar
  • Infections, including:
  • frequent colds or flu
  • gastrointestinal infections (yeast overgrowth, parasites, dysbiosis)
  • chronic fatigue syndrome
Allergens, including:
  • environmental allergies
  • mould sensitivity
  • food intolerances
  • celiac disease
Toxins: which creates liver stress and can increase inflammatory processes:
  • chemical exposure (cleaners, plastics, dry cleaning)
  • poor air quality
  • heavy metals
  • pesticides and herbicides in foods
  • medications (ex. acetaminophen, ibuprofen, etc).
  • alcohol intake
  • smoking
Supplements: many supplements can help to reduce body inflammation. Some of the top ones include:
  • Omega-3 supplements, especially fish oils
  • Turmeric
  • Boswellia (an Ayurvedic herb especially known to reduce bowel inflammation and joint pain)
  • Proteolytic enzymes (ex. Serrapeptidase, bromelain, Wobenzyme)
If you would like to discuss a preventative plan to deal with your inflammation, please book an appointment to discuss further.

Posted in Adrenals, General Care, Missing Pieces, Women's Health | Comments Off

Tips to Boost Your Metabolism and Spark Weight Loss

Jan 16th, 2012 by

    As many of you know, weight loss and metabolism can be complicated issues that are more than an equation of calories in and calories out, especially for women. I have listed below some of the top areas to address to spark weight loss and stimulate your metabolism. Please contact the office if you would like to look into any of these in more detail.

1.  Check your hormones:

    For women, addressing hormones is an essential part of weight management. Three key areas to explore are: Thyroid function; Adrenal gland function; and Estrogen /Progesterone balance.

  • THYROID: Low-grade or ‘subclinical’ thyroid conditions are often missed by conventional testing because usually only a TSH level is tested. It is essential to look at TSH + free T4, free T3 and thyroid antibodies to understand the full picture. If you have symptoms that suggest thyroid dysfunction such as low energy, weight gain or difficulty losing weight, dry skin, hair loss, constipation, low mood and poor cold tolerance thyroid imbalance may be the cause.
  • ADRENALS: High stress hormones (cortisol) are associated with weight gain because they affect insulin levels and blood sugar balance. If you have prolonged high stress in your life and feel that your metabolism is affected, this is why. By addressing the hormone levels, your metabolism will shift.
  • ESTROGEN/PROGESTERONE BALANCE: Hormone imbalance can create problems with your metabolism by affecting food cravings at PMS time, and also creating water retention. If you also suffer from PMS, irregular periods, or spotting before your period, this may be one key area to address.

2 .  Stabilize blood sugar levels and reverse insulin resistance:

  • Since culturally we are very carb-heavy in our diets and food is in abundance, pre-diabetic states are enormously on the rise. If you carry weight in the middle, eat (and crave) lots of high carbohydrate foods and especially if you have a family history of diabetes, then the key to boosting your metabolism and preventing diabetes is to address blood sugar and insulin stability. The most accurate test for this pre-pre-diabetic state called is a blood test called the ‘insulin-glucose challenge’. A standard fasting blood-glucose will not pick up anything abnormal yet. A nutrition plan that addresses blood sugar stability will yield much better results than simply cutting calories.

3.  If you are a high carb craver with emotional ups and downs, take a look at serotonin:

    On a completely different track, there is an approach with carb cravers to allow a specific amounts of high carbohydrate foods at certain time in the day to allow the serotonin rise that follows a high-carb meal or snack, resulting in better mood and satiation. For many people when they restrict carbohydrates in their diet they feel low or depressed. If this is your reaction, then a creative approach is to strategically place your carbs in the day. This approach works especially well for people on anti-depressant medications, especially SSRI’s that are associated with weight gain. Please ask for more details.

4.  Stimulate your metabolism by cutting carbs 2 days per week:

    Interesting recent research has shown that cutting carbs 2x per week, and eating moderately through the rest of the week is a very efficient way to stimulate weight loss, and also to lower insulin resistance. It is actually more effective than simply cutting calories 7 days per week. What this means in practical terms on the low-carb days is to avoid all grains, starches, starchy vegetables and sugars and limit yourself to 1 piece of fruit, while eating lots of vegetables, high quality proteins and healthy fats. The rest of the week, it is recommended to follow a moderate diet because binging in between will stall the whole process.

5.  Make sure you exercise:

  • Exercise is absolutely key to boosting your metabolism, but more isn’t always better. Most people who have a moderate amount of stress (or more) in their lives will respond better to lower-intensity exercise than high. High intensity exercise raises the stress hormone cortisol which then affects insulin levels, and weight will plateau or even go up! Aim for more frequent exercise of the 20-40 minute duration for best results.


If you would like more information on any of these tips, and how to apply it personally to your health, please let me know during your next appointment.

Posted in General Care, Hormone Health, Women's Health | Comments Off

Top Reasons to See a Naturopathic Doctor

Nov 16th, 2011 by

  1. You want your treatment plans to be the best for YOU as a person, not a disease;
  2. You prefer to use natural healing methods and treatments, as opposed to invasive medical procedures and pharmaceuticals;
  3. You want to make informed decisions about your health (i.e. round out the information you’ve received from allopathic doctors);
  4. You want to identify and remove health problems, not treat the symptoms or mask the problem;
  5. Conventional medical practices are failing you, or falling short;
  6. You want a health practitioner that gets to know you and takes time on understanding your case;
  7. The availability of multiple treatment options is preferred rather than standard medical advice;
  8. You want support in improving your lifestyle, stress levels and diet;
  9. You want to prevent disease and/or maintain optimal health;
  10. You are concerned about long term effects of prescription or OTC drugs, and/or unpleasant side effects;
  11. You may have a complicated health picture that has been treated by separate doctors for each ailment but you wish to have a holistic analysis;
  12. You want help navigating through health supplementation industry and clarify claims of marketed health products.

Posted in General Care, Missing Pieces | Comments Off

Immune Boosting for the Change of Seasons

Nov 16th, 2011 by

With the rapidly changing weather and abundant colds circulating these days, here are some tips to keep your immune system strong this year. Your immune system can be compromised by: poor diet and nutrition (too much processed food), lack of regular exercise, constant stress, over-use of antibiotics, and toxic environmental factors (pollutants). The key to preventing illness is not to let yourself get run down. You’re much more susceptible to getting sick when you are overtired, stressed out and not eating well. Here are some basic guidelines to keep you healthy this season:

  1. Eat a diet rich in fruits and vegetables – aim for 5-10 servings daily
  2. Choose different coloured vegetables and fruits to ensure a good balance of vitamins and minerals – for example yellow (squash), orange (carrots), green (spinach) and red (grapes).
  3. Include garlic, onions, thyme and oregano to boost your immune system and fight viruses.
  4. Reduce sugar intake – sugar has a direct and strong affect on your immune system. For example a 12 ounce soft drink can depress your immune system for up to 5 hours!
  5. Get enough sleep, ideally at least 8 hours per night to allow your body time to regenerate, and for your immune system to function optimally.
  6. Drink plenty of water – at least one 8-oz glass of water for every 20 pounds of body weight you have. (For example, a 120 lb. woman needs at least 6 glasses of water each day). Water not only helps to flush out toxins, but also improves your energy levels.
  7. Exercise regularly – walking, yoga, stretching, working out at a gym – all of these will help maintain a healthy body, reduce stress and prevent illness. Be cautious not to over-exercise though, as this can cause a weaker immune system.
  8. Wash your hands frequently and thoroughly with soap, especially after touching money or being in a public place like the bus or subway
  9. Reduce your stress because chronic stress can depress your immune system – try yoga, breathing exercises, meditation or a warm bath to release your stress. Acupuncture and massage are also very effective at lowering stress levels.
  10. There are many supplements that can help boost your immune system this winter. Vitamin C is very effective in improving immune function. Generally 1,000mg daily is recommended. Other antioxidants such as vitamins A and E, and selenium also help to support immune function. Herbs such as Echinacea, Astragalus and Elderberry are effective in improving immune response to colds and flus. A favorite combination is St. Francis “Deep Immune”.
  11. By the mid-October it is time to start up the vitamin D again and continue through the Winter months. At our latitude in Ontario, we cannot absorb sufficient vitamin D from the sun from November through April. Ask for vitamin D testing in December / January to ensure that you are taking an optimal vitamin D dosage for you.
  12. Finally, one very important factor is maintaining a positive attitude and outlook on life. Feeling depressed will decrease immune function, while feeling positive enhances it.

However, if you do get sick in spite of these preventative measures, naturopathic medicine can offer many treatment options to help you recover.


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Diabetes and Insulin Resistance – steps for prevention

Sep 19th, 2011 by

Recent news stated that 366 million people worldwide have been diagnosed with diabetes, with one person dying of diabetes every 7 seconds! These numbers are absolutely staggering, especially for a condition that is preventable with proper diet and exercise.

This article is a brief overview of strategies that can be taken to prevent and reverse diabetes, pre-diabetes and insulin resistance.

NUTRITION:

  • Overall a high fibre diet, rich in vegetables and fruits, low in sugars and foods made with refined flour is recommended.

  • Eat every 3-4 hours to stabilize blood sugar levels.

  • Have protein with your breakfast: eggs, vegan protein powder, nut butters, high protein dairy (if tolerated).

  • Finish eating at least 2-3 hours before bedtime.

  • Avoid all-carb meals and snacks – they raise your blood sugar and insulin levels

  • Minimize white rice consumption – much of the world’s diabetes incidence comes from diets focused on large amounts of white rice.

  • Optimal fruits are berries, cherries, apples, pears, plums and peaches because of their fibre content and lower glycemic index.

  • Eat a high fibre diet to slow down the absorption of carbohydrates. Fibre comes from vegetables, fruits, beans, legumes, whole grains, flax and chia seeds.

  • Use olive oil as your main oil because it contains anti-inflammatory and anti-oxidant properties.

  • Minimize or eliminate: all processed and junk foods; foods containing white flour and sugar (white bread, cold cereals, white pastas, bagels, pastries); high-fructose corn syrup; white potatoes; processed juices; foods containing hydrogenated oils (most crackers, chips, candies, cookies, cakes); most dairy products.

  • Limit alcohol to no more than 3 glasses of wine per week if blood sugar is an issue.

EXERCISE:

  • Regular exercise is essential to improve blood sugar stability and improve your body’s sensitivity to insulin. Regular exercise can even reverse diabetes!

  • Cardio exercise lowers ‘visceral’ fat which is fat that surrounds the abdominal organs.

  • Minimum exercise requirement is 30 minutes of walking every day.

  • In cases of actual diabetes or severe insulin resistance, longer duration cardio is required: aiming for up 45-60 minutes of aerobic exercise 5-6x per week. Exercise at an intensity where your heart-rate is 70-85% of your maximum (220 – your age).

LOWER STRESS::

  • Stress has a large impact on blood sugar imbalance because high cortisol levels cause or worsen insulin resistance, abdominal weight gain and can greatly accelerate the development of diabetes.
  • Practice regular relaxation exercises such as yoga, breathing, meditation, guided imagery or prayer.


USE SUPPLEMENTS TO BOOST YOUR EFFORTS:

  • Fish oil supplement: to lower cholesterol, reduce inflammation and improve insulin sensitivity.
  • Specific nutrients such as chromium, cinnamon, biotin, alpha lipoic acid – all of which improve blood sugar metabolism and enhance insulin sensitivity.

  • Herbs may be included such as: green tea, gymnema, bitter melon, garlic, bilberry.

  • Extra fibre, through supplements such as PGX taken before meals, especially for those who have high carbohydrate cravings and difficulty with portion sized.

  • Please book an appointment to discuss which supplements are best in your particular case, and at which dosages.

Remember that diabetes and insulin resistance are preventable and also reversible with commitment to nutrition, exercise and stress management.

Posted in General Care, Women's Health | Comments Off

Raw food dinner for a hot summer night!

Jul 21st, 2011 by

Out of necessity on a day such as this, I have been dreaming up a nice cool meal for this evening. After a big trip to the farmer’s market yesterday, there is lots to choose from. Here’s the meal:

Raw Baby Bok Choy Salad

  • 1 bag of baby bok choy, washed thoroughly and chopped into 1 inch pieces
  • 2 green onions, chopped
  • 1/2 red pepper, sliced
  • 1 large carrot, grated
  • 1/8 cup slivered almonds
  • 4 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon honey
  • 1/2 teaspoon salt

Combine the vegetables together in a large salad bowl and sprinkle with almonds. Mix salad dressing ingredients together (oil, vinegar, honey, salt) and then toss onto the vegetables prior to serving. If you like the baby bok choy soft or slightly wilted, refrigerate for 1 hour before serving.

Tomato, Cucumber and Basil Salad

All fresh from the market!

  • 3-4 tomatoes, quartered then sliced
  • 2 medium or 3 small cucumbers washed and chopped into thin slices
  • 1/4-1/2 cup washed and finely chopped fresh basil
  • 1-2 cloves of garlic, finely chopped
  • 3 tablespoons of olive oil
  • 2 tablespoons of Balsamic or red wine vinegar
  • salt and pepper to taste
  • optional: feta, tofu, chickpeas for a little protein

Toss all ingredients together in a serving dish to evenly spread the olive oil and vinegar. Sprinkle with salt and pepper, then serve.

Avocado Fig Fudgsicles

(from: “The Whole Life Nutrition Cookbook” by Alissa Segersten and Tom Malterre)

  • 1 ripe avocado
  • 4 fresh black mission figs
  • 4 medjool dates
  • 2-4 tablespoons of organic cocoa powder
  • water sufficient for blending
  1. Place all ingredients in a food processor or Vita Mix blender and blend on high, adding water as needed, for 1-2 minutes or until very smooth and cream.
  2. Pour into Popsicle molds, insert sticks and freeze for 6-8 hours at least.

I hope this cools you off! Enjoy.

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Abnormal PAP test – what to do next

Jul 4th, 2011 by

Finding out that your PAP test is abnormal can be very stressful news. In the majority of cases, you will be told to wait for 6 months and then repeat the test. During this 6 months you do not need to feel afraid or powerless. Since abnormal cervical dysplasia is most commonly associated with the HPV virus, we can addresses immune system function and anti-viral support. There are several steps you can take to greatly improve the likelihood that your next test will be clear. Here is a brief summary for “ASCUS” (atypical squamous cells) or mild dysplasia (see below for terminology):

  • Clean up your lifestyle: too much smoking, drinking and late nights can cause significant immune system suppression to allow the HPV virus to affect cervical cells. Smokers in general have a higher risk of cervical dysplasia.
  • Increase antioxidants in your diet: increase veggies, fruits, green’s powders, green tea, turmeric, Brazil nuts and other high antioxidant foods.
  • Up folic acid through foods or supplements. Higher folic acid intake alone has been shown to reverse dysplasia. Foods high in folic acid include: black-eyed peas, lentils, lima beans, freshly squeezed orange juice, kidney beans, romaine lettuce, dandelion greens, and leeks.

More detailed treatment may be recommended depending on your health history and degree of abnormality on the cervix. This ranges from antioxidant supplements to anti-viral herbs and may also include herbal vaginal suppositories for local treatment. In the majority of cases, these simple interventions do work and the next test is clear. Please note, the “Garasil” vaccine will not treat this condition or eliminate HPV, although I see it recommended to women with abnormal PAP tests all the time – if you already have the virus a vaccine will not help.

However, if you are diagnosed with moderate or severe dysplasia, I would definitely recommend going for a colposcopy which is a more detailed look at the cervix during which a biopsy may be taken from suspicious tissue. At this point, you may still be told to wait and see and the recommendations above would apply. In other cases, immediate treatment such as a LEEP may be required.

Often there is also confusion for patients as to what their results mean due to varying systems of classification. Here is a brief summary chart that explains what your abnormal test means:

  1. Unsatisfactory smear: This means that an adequate sample was not taken during the PAP test, and it should be repeated in 3-6 months to verify.
  2. Benign or reactive changes / “Mild Atypia”: This means that your cervix is normal, but you may have a vaginal infection or a sexually transmitted infection. Infections are then treated, and PAP is repeated in 6 months.
  3. “ASCUS” (Atypical squamous cells) or “AGUS” (Atypical glandular cells) of undetermined significance: this means that cells cannot be classified. most ASCUS return to normal on their own. You may be infected with HPV. Follow-up with a repeat PAP test is recommended in 6 months.
  4. “LSIL” (Low grade squamous intraepithelial lesion) “Mild Dysplasia” or “CIN 1″: These changes need to be watched, and most will return to normal untreated. For women under 34 approx. 80% return to normal. For older women approx. 40% return to normal. Cell changes may be caused by low hormone levels in postmenopausal women. You may be referred for a colposcopy, or to wait for 6 months for retesting.
  5. HSIL (High grade squamous intraepithelial lesion), Moderate to severe dysplasia, carcinoma in situ, adenocarcinoma in situ, CIN 2 or CIN 3: These are more severe abnormal results, but not cancer. The rate of progression is unknown, so colposcopy will be recommended soon.
  6. Squamous carcinoma: This means that there are cancerous cells present and a colposcopy procedure will be scheduled immediately.

If you have recently found that your PAP test is abnormal, please book an appointment to discuss options to support your immune system to resolve the abnormal cells, determine why it happened, and to prevent further occurrence. These days, most women (and men) do carry some strains of the HPV virus, but with a healthy immune system it will rarely cause problems.

Posted in Women's Health | Comments Off

Recipes: Breakfast Oat Variations – Bars, Granola and Cookies

Jun 23rd, 2011 by

Below are some favourite healthy oat recipes which work great as alternatives for quick on-the-go breakfasts, and also for healthy snacks. Oats have many health benefits including: lowering cholesterol, stabilizing blood sugar levels, reducing cardiovascular disease risk and they are also a good source of fibre. Great news also for those of you eating gluten-free: you can now find “gluten-free oats” at most health food stores, that are safe even for celiacs. Enjoy the recipes!

Apple Breakfast Bars

Ingredients:

  • 1 1/2 cups of quick rolled oats
  • 1/4 cup brown rice flour, spelt flour or whole wheat flour
  • 2/3 cup dates, chopped
  • 1/2 cup walnuts, chopped
  • 1/2 teaspoon sea salt
  • 1/4 cup orange juice
  • 1 1/2 cups raw apples, shredded

Instructions:

  1. Combine all ingredients.
  2. Let stand 10 minutes.
  3. Press mixture into 8″ x 8″ baking dish.
  4. Bake at 375° until lightly browned, about 25 minutes.
  5. Loosen with spatula, and cut into bars while warm.
  6. Serve hot for breakfast.

Maple Syrup / Oil-Free Granola

Ingredients:

  • 6 cups of whole oats (not quick oats)
  • 1 cup shredded, unsweetened coconut (optional)
  • 1-2 cups of chopped nuts and seeds
  • 1 teaspoon cinnamon
  • 3/4 cup maple syrup
  • 1/4 cup boiling water
  • 1-2 cups of chopped dried fruits

Instructions:

  1. Preheat oven to 350 degrees
  2. In a large pot, toast the oatmeal over medium heat until you can just start to smell the toasting (about 5 minutes).
  3. Add the coconut and nuts, stir frequently and toast a little more.
  4. Mix in cinnamon, maple syrup and boiling water so it is evenly coated
  5. Spread evenly on 2 cookie sheets and bake in the oven for about 10-15 minutes until lightly brown. Watch carefully as it can burn quickly.
  6. Pour hot granola into a large bowl and stir in the dried fruit.
  7. Serve with fruit salad / yogurt / milk or alternative

    Banana Oatmeal Cookies

    Ingredients:

    • 2 ripe bananas
    • 1/3 cup almond butter (or natural peanut or sunbutter)
    • 2 tablespoons of maple syrup
    • 2 tablespoons or soy, almond or rice milk
    • 1 teaspoon of vanilla
    • 2  1/4 cups quick oats
    • 1/4 cup flour (any type – brown rice, spelt, whole wheat)
    • optional additions: raisins, cut up dates or other dried fruits, pecans, walnuts, etc.

    Instructions:

    1. Preheat oven to 350 degrees.
    2. Mash the bananas in a large bowl. Then add almond butter, maple syrup, milk and vanilla. Blend well.
    3. Next add oats and flour. Mix it all together and let stand for 5-10 minutes.
    4. On an ungreased cookie sheet, flatten small balls of cookie dough.
    5. Bake for 12-15 minutes.
    6. Cool on a rack, and enjoy!

    Healthy Banana Cookies

    Ingredients:

    • 3 ripe bananas
    • 1 cup dates, chopped finely
    • 2 cups rolled oats
    • 1/3 cup oil
    • 1 tsp vanilla extract

    Instructions:

    1. Preheat oven to 350 degrees.
    2. In large bowl, or even better, in a food processor, mash the bananas, stir in oats, dates, oil and vanilla.
    3. Mix well and allow to sit for 15 minutes.
    4. Drop by teaspoonfuls onto un-greased cookie sheet.
    5. Bake for 15-20 minutes (depending on your oven).
    6. Cool on a rack and then enjoy!


    Posted in Recipes | 1 Comment »

    Muscle Recovery After Exercise – Naturopathic tips

    Jun 13th, 2011 by

    The great news is that with such beautiful weather, many of us are getting much more active, but I do often hear questions and concerns about slow muscle-recovery in women. As with all healthy issues, as a Naturopathic Doctor I am looking for root causes rather than quick fixes.

    Here are some basic tips to improve your muscle recovery:

    1. Protein: If you do not have enough protein in your diet, this can impair muscle recovery. Try adding a protein smoothie after a workout.
    2. Electrolytes: Sweating can disrupt the mineral balance in the body which can also cause more muscle soreness. Try sipping on an electrolyte drink during an intense workout, or having one afterwards. Many electrolyte drinks contain too much sugar and not enough minerals. Here are two recommendations: Metagenics “Endura” or Genestra “Endurlyte”.
    3. Homeopathic Arnica: Taking Arnica post-workout 1-3x can have a tremendous effect on muscle soreness and repair. Use this after an intense workout only, and choose a 30c potency. Take 3 pellets under your tongue, away from food and drink by 20 minutes. Repeat 1-2 more times if needed.
    4. Epsom salts baths: Soaking for 20 minutes in a warm bath with 1-2 cups of Epsom salts helps to move lactic acid out of the muscles. This can be done regularly as your body adapts to more intensive workouts.
    5. Adequate cool-down and stretching after a workout: Make sure that you leave enough time at the end of your workout for a gentle cardio cool-down and some stretching.
    6. A gentle workout the following day, even if muscles are sore: Often a mild workout with sore muscles is helpful in relieving discomfort. This also moves lactic acid and supports muscle repair.
    7. Regular massage: If you have some tense areas in the body (hips, shoulders, IT-band) it can affect muscle recovery in general. Schedule regular massage as maintenance to allow your fitness to build.

    If the basics are still not enough, then there may be an underlying issue. Here are some factors that have a dramatic effect on muscle recovery:

    • Hypothyroidism: a common symptom of hypothyroidism is aching muscles or joints. If you are also gaining weight, feeling cold, fatigued or have a low mood, check thyroid function with a basic blood test.
    • Sleep quality: Poor sleep quality can have a dramatic influence on muscle repair. If you are not sleeping well, addressing this first will improve how your body feels the next day.
    • General body inflammation: if you have any type of inflammatory process going on in the body, it can manifest as pain in either joints or muscles. Try an anti-inflammatory diet + fish oil supplements, and mild to moderate intensity exercise for relief.

    I hope some of these tips are helpful in supporting better recovery from exercise, to make the whole process more enjoyable and sustainable.

    Best in health,

    Shawna Darou, ND

    Posted in General Care | Comments Off

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