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.

]]> http://annapurnanaturopathic.com/blog/2012/01/16/tips-to-boost-your-metabolism-and-spark-weight-loss/feed/ 0 http://annapurnanaturopathic.com/blog/2011/11/16/top-reasons-to-see-a-naturopathic-doctor/ http://annapurnanaturopathic.com/blog/2011/11/16/top-reasons-to-see-a-naturopathic-doctor/#comments Wed, 16 Nov 2011 14:20:17 +0000 Shawna Darou, ND http://annapurnanaturopathic.com/blog/?p=339

]]> http://annapurnanaturopathic.com/blog/2011/11/16/top-reasons-to-see-a-naturopathic-doctor/feed/ 0 http://annapurnanaturopathic.com/blog/2011/11/16/immune-boosting-for-the-change-of-seasons/ http://annapurnanaturopathic.com/blog/2011/11/16/immune-boosting-for-the-change-of-seasons/#comments Wed, 16 Nov 2011 14:18:56 +0000 Shawna Darou, ND http://annapurnanaturopathic.com/blog/?p=337 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.

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.

• 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.

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!

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

As a naturopath, the goal is to treat the root of the problem, meaning that we have to understand how eczema develops in order to cure it. Conventional medicine takes a different approach in using steroid creams to suppress the rash and itching, which never addresses the root cause.

Understanding the immune system involvement:

One branch of the immune system, known as T-helper cells is divided into two types: Th1 and Th2. Th1 cells fight bacteria, viruses, fungi and tumors, whereas Th2 cells protect the body from allergens, chemicals and parasites. Allergies, eczema and asthma are characterized by Th2 dominance, where this branch of the immune system is over-reacting. This is partly genetic as we see tendency for allergic states run in families, but also can be aggravated by the following factors:

• dietary food intolerances
• dysbiosis (imbalance of good and bad bacteria in the gastrointestinal tract)
• frequent antibiotic use (related to dysbiosis)
• environmental chemicals and pollutants
• psychological stress
• vaccinations (which stimulate Th2 immune response and inhibit Th1)

Immune conditions at different ages:

In many cases, allergic conditions appear predictably at different ages and these are all related to each other:

• Eczema and food allergy often occur in babies and early childhood
• Asthma and ‘perennial rhinitis’ or chronic nasal congestions throughout the year typically occur in school-age children
• Seasonal allergies typically begin in teenage years

Remember: these are all related to the same immune system imbalance (Th2 dominance).

Testing and assessment:

1) As a naturopath, the first place that I start in finding the root cause of eczema is with a food intolerance test. In the majority of cases, at least one main food intolerance will be found. An intolerance is different from an allergy in that it is never life-threatening, but does cause an immune reaction of a different (IgG) branch of the immune system. Common food intolerances related to eczema are one or more of the following:

• Dairy products
• Eggs
• Wheat or gluten
• Citrus
• Tomatoes
• Soy

In some cases there are other food intolerances too (other fruits, nuts, meats), but they are less common.

2) In a smaller percentage of cases, a gastrointestinal stool analysis is also required to test for overgrowth of bacteria, parasites or yeast that also cause affect the immune system balance.

Treatment:

Once test results are in, steps to treat eczema are typically as follows:

1. Eliminate all intolerant foods as shown on the test. If multiple foods show up, they may all not be long-term.
2. Treat dysbiosis or yeast / bacterial overgrowth in the intestinal tract if indicated by testing.
3. Use supplements to heal the intestinal lining and improve gastrointestinal immune system function. For example probiotics (acidophilus) and l-glutamine.
4. Remove topical irritants: soaps, scented creams, strong detergents as they are common irritants in people with eczema.
5. Modulate or balance the immune system to reduce Th2 dominance.

• Certain herbs and supplements can help to dampen the Th2 branch of the immune system and bring up the Th1 branch: for example astragalus and plant sterols.
• Fish oils and sometimes other fatty acid supplements to reduce inflammation and also reduce Th2 dominance.

I hope that this brief article is useful in explaining a naturopathic approach to treating eczema. This is a highly treatable and reversible condition.

If you would like assistance in treating your eczema, or your child’s eczema please inquire at the clinic.

Shawna Darou, ND