3 Day Detox

Day 1, 2 & 3

· UPON RISING – Ginger Lemon Detox Drink

· BREAKFAST – Super Detox Green Juice (or optional Super Simple Green Drink)

o Option 1: Super Detox

o Option2: Super Simple

· MID MORNING SNACK – Cucumber, Celery & Carrot Sticks

· LUNCH – Sushi Salad (or optional green salad)

· AFTERNOON SNACK – Activated almonds

· DINNER – Potassium Balance Soup

· DESSERT – Chia Pudding

· AFTER DINNER – Calming Chamomile Tea

UPON RISING: Ginger Lemon Detox Drink (Serves 1)
Ginger is a powerful detoxifier that helps to kick-start your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements.
Drink one large glass, but if you feel like more, go for it- hydration is important.

· 1 12-ounce spring or filtered water, at room temperature

· Juice of 1/2 lemon (do not put peel in water)

· 1/2-inch knob of ginger root

Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger pieces in your hand, letting the juice of the ginger drip through your fingers and into the glass of water. Enjoy at room temperature upon rising for an amazing start to the day!

BREAKFAST: Option 1: Super Detox Green Juice

This morning juice includes a potent blend of easily digestible alkaline minerals, such as potassium. Alkalizing your blood is important during the cleansing process because it keeps bad bacteria, yeast and fungi in check, which helps keep cravings at bay. Drink one large glass, but feel free to have a second. If you don’t have a juicer use a blender or magic bullet with some filtered water.

· 2 to 3 organic celery stalks, leaves removed

· 1 small organic cucumber

· 2 organic kale leaves

· Handful of fresh parsley

· 1 small lemon or lime, peeled

· 1 organic pear or organic apple

Juice all of the ingredients and sip slowly. For an extra health kick, stir in barley grass, wheatgrass, and/or spirulina powder.

Option 2: Super Simple Green Drink (Serves 1)
This option is for those without a juicer or who have limited time! It is a highly alkalizing green drink, which helps to detoxify the blood. It may taste a little strange at first, but the more you drink it, the more you’ll get used to the flavor.

· 1 12-ounce glass spring or filtered water

· 1 tablespoon barley grass or wheatgrass powder

· 1 teaspoon spirulina powder

Stir all of the ingredients together and then serve.

MID-MORNING SNACK: Cucumber, Celery And Carrot Sticks (Makes enough for 3 days)
This is your morning snack and keeps you on track with your cleanse. It’s easy to prepare and carry with you when you’re on the run.

· 3 organic celery stalks, leaves removed

· 3 small organic cucumbers

· 3 small organic carrots

Wash all of the vegetables and cut them into small strips. Store in the fridge to keep them fresh and crisp. Optionally, have another Super Detox Green Juice or Super Simple Green Drink.

LUNCH: Sushi Salad (Serves 1 or 2)
This salad includes a powerful mix of sprouts and sea vegetables. Sea vegetables, including nori, are one of the most nutrient-dense plant foods on the planet. They are particularly high in calcium and iodine, which helps to draw toxins from the body. If you’re at work or on the run, and have no time to prepare this salad, choose a big green vegetarian salad for lunch with an “all natural” dressing. Make sure to read the ingredients; if it looks suspicious or contains sugar, ask for fresh lemon and extra-virgin olive oil on the side.

For the Salad: Mix together in a bowl

· 1 ripe avocado, chopped

· 2 small organic cucumbers, halved and chopped

· 1 organic carrot, grated

· Handful of organic sprouts (preferably alfalfa, watercress, or sunflower sprouts)

· Handful of fresh organic cilantro, finely chopped

· 1 nori sheet, cut roughly with scissors into bite-size strips

· 1 tablespoon toasted sesame seeds

For the Dressing: Mix together in a bowl or jar. Toss on salad

· 1 tablespoon finely grated ginger root

· 1 tablespoon tamari or soy sauce

· Juice of 1 lemon

To prepare the dressing, take the ginger gratings and squeeze them between your fingers, making your hand a fist, into a small jar. Discard the pulp. Add the tamari and the lemon juice to the ginger juice. Close the lid and shake. Toss with the salad dressing and sprinkle seeds over the top to garnish.

AFTERNOON SNACK: Activated Almonds (Makes enough for 3 days)

A handful of soaked (or activated) nuts will be your afternoon snack throughout this cleanse. Plan ahead by soaking a large bowl of raw almonds overnight, straining the water away in the morning, and storing them covered in the fridge. Why soak nuts?

o to break down proteins/phytic acid and make digestion easier.

o to make the proteins more readily available for absorption

o to encourage the production of beneficial enzymes.

o to help neutralize toxins in the colon and keep the colon clean.

o to increase the amounts of vitamins, especially B vitamins.

· 3 handfuls raw almonds (you can use almonds or a mixture of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine nuts, pumpkin seeds or sunflower seeds)

· Filtered or spring water at room temperature

· 1 teaspoon unrefined sea salt

In a large bowl, place all of the ingredients with enough water to cover fully. Leave at room temperature for at least 4 hours, or overnight. Strain in a sieve. Store the nuts in a covered container in the fridge.

DINNER: Potassium Balance Soup ( 3 Servings – 1 serving per night during the detox)

Based on a recipe from physician Henry Bieler (Bieler’s Broth), this vegetable tonic provides an ideal combination for restoring acid-alkaline and sodium-potassium balance to the body’s organs and glands.

· 4 cups spring or filtered water

· 4 medium organic zucchini, finely chopped

· 3 organic celery stalks, leaves removed, then finely chopped

· 1 cup roughly chopped green string beans

· 1 large bunch fresh organic parsley, stems and leaves roughly chopped

· 3 medium organic tomatoes, finely chopped

· 3 garlic cloves, finely chopped

· 2 teaspoons unrefined sea salt or 1 tablespoon organic miso paste

· 2 teaspoons dried thyme, rosemary, oregano, or other French Provence herbs for added flavor

Put all of the ingredients in a large stock or sauté pot. Bring to a gentle boil, then lower the heat, cover, and let simmer gently for 30 minutes. Serve warm.
If you wish to create a thicker soup, you can purée the soup in batches in a blender until smooth or creamy; however, this soup is also delicious as is. Store covered in the fridge for use within one week or freeze for extended storage.

DESSERT: Chia Seed Pudding (3 Servings – 1 serving per night during the detox)

This after-dinner snack includes chia seeds, a gelatinous plant food that helps detoxification. Chia seeds are also high in omega-3’s and make you feel full and satiated!

· 1 1⁄4 cups Homemade Nut Milk or Homemade Coconut Milk , or if you don’t have time, use store-bought almond or hemp milk (homemade nut milk recipes, see recipe below)

· 1 tablespoon raw honey or maple syrup

· 4 tablespoons chia seeds

· 1 teaspoon ground cinnamon

In a large jar, combine all of the ingredients and shake well. Pour the mixture into 3 small bowls or glasses and refrigerate until it thickens into a pudding-like consistency, about 30 minutes. This is a delicious treat and keeps for up to a week covered in the fridge.

Almond milk (serves 1)

– ½ c raw almonds

– 1 tablespoon honey or rice syrup

– 1 cup water

Combine almonds, honey and ½ c water in blender. Slowly add remaining water and blend until creamy. If you like a thinner milk, add 1 to 3 ounces more water.

AFTER DINNER: Calming Chamomile Tea (Serves 1)

Chamomile tea will help to calm your body and prepare you for a restful night’s sleep. Deep restful sleep during this cleanse is important because of how it will help you digest unwanted stress hormones, which can cause you to gain weight.

· 1 cup spring or filtered water

· 1 chamomile tea bag or 1 tablespoon dried chamomile flowers

Bring the water to a boil and pour into a teacup or mug. Add the tea bag or, if using loose flowers, use a teapot and a strainer. Steep for 3 to 5 minutes, then enjoy.
Optionally, try other herbal detox teas, such as nettle, dandelion root, or licorice root. See Dr. Chris or see Dragonfly organics, www.dragonfly-organics.com
Sourced from: Hungry For Change by: James Colquhoun and Laurentine Ten Bosch, Harper Collins 2012

Grocery List

For the detox you will need to first select which breakfast you would like…

Super Detox Green Juice

o Organic celery stalks (4-6 stalks)

o Organic cucumber (3 Small)

o Organic kale leaves (6 leaves)

o Handful of fresh parsley

o Lemon or lime (3 small)

o Organic pear or organic apple (3)

Super Simple Green Drink

o Barley grass or wheatgrass powder (3 tablespoon)

o Spirulina powder (3 teaspoon)

Once you have selected which breakfast you would like, add that shopping list to the following list.

· Filtered or spring water

· Lemon (6)

· Organic Celery Stalks (6 Organic)

· Organic Cucumbers (10 small)

· Organic carrots (6 small)

· Organic tomatoes (3 medium)

· Organic zucchini (4 medium)

· Green string beans (1 cup)

· Avocado (3 ripe)

· Organic sprouts, preferably alfalfa, watercress, or sunflower sprouts (3 handfuls)

· Garlic cloves (3 cloves)

· Ginger (3 knobs)

· Fresh organic cilantro, finely chopped (3 handfuls)

· Dried thyme, rosemary, oregano, or other French Provence herbs (2 teaspoons)

· Fresh organic parsley (1 large bunch)

· Ground cinnamon (1 tsp)

· Nori sheets (3)

· Tamari or soy sauce (3 tablespoon)

· Organic miso paste (1 tablespoon) or Unrefined sea salt (2 teaspoons)

· Raw almonds (you can use almonds or a mixture of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine nuts, pumpkin seeds or sunflower seeds) (3 handfuls)

· Toasted sesame seeds (3 tablespoons)

· Unrefined sea salt (1 teaspoon)

· Raw honey or maple syrup (1 tbsp)

· Chia seeds (4 tbsp)

· Homemade Nut Milk or Homemade Coconut Milk, or if you do not have time, use store bought almond or hemp milk

o Raw almonds (1.5 cup)

o Honey or rice syrup (3 tbsp)

· Chamomile Tea / Dried Chamomile Flowers

NUTRITIOUS SNACKS FOR CHILDREN

Sticks of carrots, celery, cucumber, green or bell peppers
Ants on a log*
Banana ice cream*
Whole grain crackers with nut butters (Tahini, almond, sesame, etc)
Smoothies with blended fruit
Yogurt and fruit
Whole wheat pretzels
Sprouted bread and apple slices
Almonds and raisins
Popcorn
Popsicles made with fresh juice

Healthy substitutions

Instead of……	Try……….
Cupcakes	Sprouted bread or make your own cupcakes using whole grain flour and honey or molasses as sweetener
Ice cream	Fruit smoothies (add blueberries, bananas, oranges, and/or apples with soy or rice milk)
Soda pop	Fresh fruit diluted with ½ mineral water; herb tea (rose hips, lemon grass, cranberry apple or hibiscus)
Kool aid	Chilled herbal tea (rose hips, lemon grass, cranberry apple or hibiscus)
Jello	Mix 1 tbsp agar with 3 ½ cups fruit juice and simmer for 15 minutes. Pour into mold with fresh fruit berries and refrigerate
BBQ potato chips	BBQ rice crackers
Popsicles	Frozen juice in a Popsicle (ie blend a banana, rice or soy milk and carob and freeze)
Candy	Dried fruit and nuts; health candy*
Cookies	Convert your favorite recipe
Cakes/Pies*	Cut a watermelon into the shape of cake layers. Use sliced bananas for filling between the layers and toothpick various fruits and berries on. Great for summer birthday parties!!

Healthy Recipe Substitutions – to make your favorite recipes healthier and allergy free:

Instead of……	Try……….
Sugar	½ cup honey (or less) for 1 cup sugar. Decrease oil by ½ when using honey
Shortening	Use ½ oil and ½ butter
White flour	Use same amount of whole wheat flour
Wheat flour	Use 7/8 cup brown rice flour for 1 cup wheat flour

Nutritious Snacks for Children

Ice cream:
Peel a number of very ripe bananas. Cut into one-inch pieces and freeze in a closed plastic bag until very hard. Just before serving, run through juicer or blender with a small amount liquid (water or juice). Serve immediately. Add carob powder or berries to blender for different flavours or top with fruit and nuts

Pie crust:
2 cups whole wheat flour (or 1 ¾ cups brown rice flour)
1 tsp salt
¾ cup oil and butter ( ½ and ½ of each)
Blend flour and salt. With pastry fork, cut in oil and butter. Sprinkle with 5 to 6 tbsp cold water, mixing between each tbsp. Roll out into crust. Makes top and bottom crust.

Apple pie:
Slice enough apples to mound in bottom pie crust. Sprinkle with 2 tbsp whole wheat flour and 1 tbsp cinnamon, mixing gently. Squeeze juice of 1 lemon on top. Drizzle with honey so apples are about ½ covered. Cover with top crust and bake at 425° for 40-50 minutes.

Fresh Strawberry Pie

Filling: 2 pints strawberries, 1-1 ½ cup apple juice, 2 tbsp arrowroot powder, 1/8

cup honey
Bake bottom pie crust at 425° for 15 minutes or until golden brown. Wash berries. Heat 1 ¼ cups juice in a saucepan. Mix arrowroot with reserved juice and add to boiling juice. Cook over medium heat until thick and clear. Remove from heat and stir in honey and 1 cup sliced strawberries. Cover and let “set” at room temperature until cool. Fill pie crust (cooled) with remaining berries and pour sauce over them. Return to freezer for a few minutes.

Ants on a Log…. (a sure hit!)
Spread almond or peanut butter into celery sticks. Dot with raisins (the ants)

Candy (for special occasions)
1 cup natural almond butter or peanut butter
½ cup carob powder
½ cup mashed banana
2 tsp vanilla
mix together, shape into balls and roll in cinnamon. If desired, press a walnut half on top. Store in the refrigerator. Variation: mix peanut or almond butter and granola and refrigerate.

Navigation the Holidays – An Emotional Pot-luck

For many, navigating the holiday season can be tricky as it carries an expectation of happiness, togetherness, warmth and joy. The reality is for many, it can evoke feelings of loneliness, grief, or unease, stirring up past experiences that may be distressing.

People experience a wide range of emotions during this period. It can be helpful to remember that each person’s journey through the holidays is unique. For those that need to hear this – it’s okay not to feel joyful and merry. Your feelings are valid, and taking care of your emotional well-being is paramount.

A teacher for me has been “Radical Forgiveness” by Colin Tipping – the following is an excerpt from this book:

PROJECTION

Even when we have repressed the feelings and/or memories associated with a life event, we know on a unconscious level that the shame, guilt, or self-criticism associated with it remains with us. So we attempt to rid ourselves of that pain by “taking it out of ourselves” and transferring it onto someone or something else outside of ourselves. This projection process allows us to forget we ever possess such feelings.

Once we project what we do not want to own onto someone else, we see them, rather than ourselves, as possessing those qualities. So if we repress our guilt and then project it, we make the other person the wrong one. If we repress our anger and then project it, we see them as the one who’s angry. We can accuse them of all the things we feared we would be accused of ourselves. No wonder we feel so relieved when we project. In so doing, we make someone else responsible for everything terrible that happens to us and for what we see as negative about ourselves. Then we can demand that they be punished, so we can feel even more righteous and safe from attack.

Recognize When You’re Projecting

As soon as you find yourself judging someone and getting angry, you know you are projecting, Anger serves as the constant companion of projection, for you always use this emotion to justify the projection of your self-hatred.

What you find so objectionable about this person simply serves as a reflection of that part of you that you have rejected and denied in yourself (your shadow) and projected onto them instead. If this were not so, you would not be upset.

If You Spot It, You Got It!

It feels like the other person is doing something to you to make you angry. However, when you own that your feelings begin with you, not with them, you will drop the need to feel victimized and realize that the person is doing these not to you but for you-enabling you to take back the projection and love it in yourself.

Though repression and projection are meant as temporary relief valves for the psyche, the ego coopts them as the means to increase and prolong the feelings of separation. Hence, denial, repression, and projection become permanent ways of being for us, at least until we begin to awaken. At that point we slowly become aware of these mechanisms and how we use them to create and maintain separation. The task then is to wean ourselves off of these mechanisms and begin to take responsibility for creating the circumstances of our lives rather than blaming everything on others.

Fear of Intimacy (“Into-Me-See”)

Every person we meet offers us the opportunity to choose between projections or forgiveness, separation or union. However, when it comes to close personal relationships, the more intimate we become with someone the closer they get to our true self. Thus it becomes all the more likely they will discover all that unpleasant stuff (our shadow material) that we have denied and repressed, the prospect of which creates enormous fear inside us. The temptation to project it all onto them becomes almost irresistible. At this point, the honeymoon is over. The fear of intimacy becomes so strong that the relationship is likely to fall apart. And when they do fall apart most do so with a lot of acrimony and painful emotions.

ALL RELATIONSHIPS ARE FOR HEALING

To be awake means to fully understand how this all works and how the ego has skillfully used our spiritual intelligence – which is always moving us in the direction of love, healing and growing – to provides us with people whose role it is to mirror our own projections and repressed self-hatred. Only then can we heal the separation within ourselves and become whole. This is the purpose of all relationships.

If the true purpose of the relationship has been fulfilled, which is to say the healing has occurred, the relationship may simply dissolve naturally and peacefully. When both parties understand Radical Forgiveness, the parting can be loving, respectful, and relatively pain free.

If, on the other hand, the relationship breaks off before the healing has taken place, the parties will likely go off and find another partner with very similar characteristics who will resonate the same issues for them all over again. Many of us do this over and over again, and we can often see the pattern quite clearly when it is pointed out. However, at times, when we are in “it” it is hard to see our way through it.

Only when we do our own inner work, can the healing begin.It starts with you. At the end of the day, you only have yourself to work with and you can only make the changes yourself. You can’t change the other person. However, you can change how you relate to yourself and in doing so, your connections with those around you will change.

In 2024, I will be opening the doors to my “Moving Beyond the Mental Health Label” group program – we will meet for 10 weeks on Wednesdays at 3pm MST starting Feb 21, 2024. More registration details are here: https://christina-bjorndal.mykajabi.com/moving-beyond-the-mental-health-label

Adrenal Fatigue

What are the Adrenal Glands?

• The adrenal glands are part of the endocrine system, which is a collection of glands and organs in the body that release important hormones.
• These hormones travel through the blood and body fluids to act on other organs, tissues and cells in your body.
• The adrenals are located on top of both kidneys.
• The hormones that the adrenals secrete are responsible for a number of normal body functions and are necessary for life.

Key Adrenal Gland Hormones:
• Cortisol:
○ Provides your body tissues with energy to combat the effects of stress, keeps you alert and awake in the daytime, it decreases at night to allow you to sleep, it is a natural anti-inflammatory, and it stimulates the immune system.
• DHEA:
○ A natural anti-inflammatory hormone, it is used to convert into other hormones that your body may need, may be responsible for female libido, is a source of estrogen after menopause.
• Aldosterone:
○ Involved in the balance of salt and water in your body, therefore affects your blood pressure.
• Adrenaline (epinephrine):
○ Gives that well-known “adrenaline rush” sensation and is part of the “fight or flight” reaction of extreme or sudden stress.

Stress and the Adrenals:
• When you are under elevated acute stress (e.g. Studying for final exams, meeting a deadline, skipping a meal) your adrenals respond by producing more cortisol to help you deal with that stress.
• This adrenal response can be helpful and harmless in getting you through the stress in the SHORT TERM.
• However, if the stressful situations continue for too long and the cortisol levels remain chronically elevated and the adrenal glands may eventually burn out ►ADRENAL FATIGUE.
• The cortisol levels will drop as the adrenals begin to fail to keep up with the person’s need for stress hormones.

Symptoms of Adrenal Fatigue:
• Fatigue, lethargy
• Light-headedness (including dizziness and fainting) when rising from a sitting position or laying-down position
• Lowered blood pressure and blood sugar
• Difficulty concentrating or remembering (brain fog)
• Consistently feeling unwell or difficulty recovering from infections
• craving either salty or sugary foods to give them energy
• Unexplained hair loss
• Nausea
• Alternating constipation and diarrhea
• Mild depression
• Decrease sex drive
• Sleep difficulties
• Unexplained pain in the upper back or neck
• Increased symptoms of PMS for women
• Tendency to gain weight and inability to lose it – especially around the waist
• High frequency of getting the flu and other respiratory diseases – plus a tendency for them to last longer than usual.

Prevalence of Adrenal Fatigue:
• Up to 80% of people at some point in their lives!

How do we Diagnose Adrenal Fatigue?
• Based on the above symptoms
• Pupil dilation exam
• Orthostatic blood pressure
• Hormone testing (blood, salivary)- e.g. Cortisol, DHEA

Treatment Strategies:
• Get enough sleep
• Reduce stress
• Exercise regularly
• Eat a healthy diet
• Vitamins and supplements
Copyright 2014 Natural Terrain Naturopathic Clinic. Dr. Christina Bjorndal

Understanding Your Adrenals

Stress can undermine your health. The connection between stress and high blood pressure, heart disease and many digestive problems is well-established in medical research. Stress creates hormonal and blood sugar changes, causes the body to excrete nutrients and adversely affects the immune system.

The adrenal glands are directly affected by stress. They are responsible for the “fight or flight” response. Hans Selye, MD, conducted experiments creating stress in rats. The rats were made to tread water with their legs tied until they became exhausted and died. Dr. Selye analyzed the rats at various stages of the experiment and dissected their adrenal glands. He found that the adrenal glands responded to stress in three distinct stages. In the initial stage, the adrenal glands enlarged and the blood supply to them increased. As the stress continued, the glands began to shrink. Eventually, if the stress continued long enough, the glands reached the third stage of adrenal exhaustion. The adrenal glands produce certain hormones in response to stress. In a stressful situation, they raise blood pressure, transfer blood from the intestines to the extremities, increase the heart rate, suppress the immune system and increase the blood’s clotting ability.

This response is meant to be short-lived. When primitive man walked through the forest, he’d see a wild animal. His heart rate would increase, his pupils would dilate, his blood would go out of his digestive system and into his arms and legs, his blood clotting ability would improve, he would become more aware and his blood pressure would rise. At that point he’d either pick up a stick and try to fight the animal or run. The physiological changes brought on by the adrenal glands would make the body more efficient at doing either of those things. This is called the fight or flight response. If he survived the ordeal, chances are it would be a while before such a strain was put on the adrenal glands and the rest of the body again. He would have an opportunity to relax, eat nuts and berries (and a little meat from the wild animal, if he was lucky). His adrenal glands would have a chance to recover.

Many people in modern society do not have the luxury of a recovery period for their overworked adrenal glands. The changes caused by the overproduction of adrenal hormones stay with them. The stimulation of the adrenal glands compromises immune function, so people under constant stress will tend to catch colds and have other immune system problems, like allergies. Stress causes many digestive problems such as indigestion, colitis and irritable bowel syndrome. Blood flow to the digestive tract is decreased because adrenal hormones also cause an increase in the blood clotting ability, so prolonged stress can lead to the formation of arterial plaque and heart disease.

Worrying makes the adrenal glands work. Relaxing and thinking peaceful thoughts enables them to rest and heal. That is why yoga and meditation are so good for you. You go a long way in preserving your health and energy if you do not fret about things over which you have no control. It’s the amount of worry and not necessarily the size of the problem that stresses your adrenal glands. If you worry a lot about little problems, you do as much damage to your adrenal glands as someone who really has a lot of stress. If you can control your worrying when under stress, you minimize the damage stress does to your health. A wise man once said, “worry is interest paid in advance on money you haven’t borrowed yet.”

Dr. Selye described the progression of stress on the adrenal glands as General Adaptation Syndrome. The first stage is called the alarm reaction. This is when someone (with healthy adrenal glands) can perform amazingly well when the need arises. The primitive man, seeing the saber tooth tiger, was able to run faster than he ever dreamed possible during the alarm reaction. If the stress continues, the body moves into the resistance stage, during which the adrenal glands become enlarged. In this stage, a person can feel anxious, have cold, clammy hands; a rapid pulse, and a decreased appetite, but hasn’t begun to feel any of the more serious symptoms of the exhaustion stage. During the exhaustion stage the adrenal glands begin to fail to meet the demands placed upon them. During this stage, the individual begins to have a variety of symptoms including fatigue, digestive problems, obesity, depression, dizziness, fainting, allergies and many other problems.

People with weak adrenal glands frequently crave coffee and sugar, as well as salt. Sugar and caffeine stimulate the adrenal glands. It’s as if your adrenal glands are two horses towing a wagon load of bricks up a mountain and sugar, or caffeine, act as the whip you use to get the horses to keep trying. What they need to get to the top of the mountain is nourishment and a rest period.

To effectively treat the adrenal glands, you must eliminate as much stress from your life as possible. Emotional stress is the kind of stress most people think of when stress is mentioned, but there are many different kinds of stress. Thermal stress results from being exposed to extremes of temperature; physical stress from heavy physical work, poor posture, structural misalignments, lack of sleep and being overweight; and chemical stress from ingestion of food additives, exposure to pollutants and consumption of sugar and alcohol. Changes in blood sugar are also a form of chemical stress. Eating frequent, small meals is often very helpful, since people suffering from adrenal fatigue are often hypoglycemic (having low blood sugar).

Situations are not always controllable, but stress and how you react to the situation is. Stress is cumulative. Emotional, structural, and chemical stress all affect the body the same way. Your adrenal glands do not know the difference between failing an exam, treading water, or excessive sugar consumption. Furthermore, if you consume excess sugar because you failed an exam, it will add to the level of stress you experience.

If you reduce the stress that you can control and change how you respond, stressful situations will not have as much of a physical effect on you. For instance, eating frequent meals and avoiding sugar will reduce stress on the adrenal glands. So, even if you can’t do anything about your in-laws coming to spend the summer, you can reduce your stress by controlling your diet. Also, how you think of the stress will make a difference in the health of your adrenal glands. Your mother-in-law’s handy tips on how you should raise your kids, clean your house, or her penchant for eating everything that isn’t nailed down (without offering to pay for groceries), won’t stress your adrenal glands if you don’t focus on it.

If you can’t change your work situation, then improve your diet and get plenty of rest. Change how you think about your job situation. Focus on the positive; you do have a job, you do eat regular meals when most of the world doesn’t. Just do the best you can and think of the things you can’t control in positive terms.

As Naturopathic Doctors, we are always concerned about the health of your adrenal glands. We will do our best to support you with lifestyle suggestions, nutritional advice and various remedies so you can feel your best!!

WARMING SOCKS

Now that cold and flu season is in full-swing, here is an idea for home treatment to help ward off the common cold.
The warming socks treatment is best if repeated for three nights in a row at the first signs of a cold. It is also useful for sore throat or any inflammation or infection of the throat, ear infections, headaches, migraines, nasal congestion, coughs, and sinus infections/congestion.

Why it works: This treatment acts reflexively to increase circulation and decrease congestion. Areas which are congested or inflamed will give up proportionately more blood than areas which are not inflamed. The internal blood vessel areas for which there is the most use for this hydrostatic derivative method are the brain (head), lungs and pelvic organs.
During the night, the small blood vessels (capillaries) in your feet will dilate in response to the coolness of the socks – reflexively drawing blood from other areas of your body. As your feet become warm, the capillaries automatically begin to contract – pushing the warm blood out to cool the now over warm feet. As your feet cool off, the process begins again. This continues through until the socks are dry, and/or have reached normal body temperature.
Activating the surface capillaries in your body doesn’t seem like much, but they do carry about 800 times the amount of blood carried by the major vessels. So you’re actually moving a large quantity of blood between your head and feet. Whenever your blood circulates, it must pass through your lungs – dumping off CO2 and picking up oxygen. It must also pass through the liver – which cleans the blood and renews its nutrient and white blood cell supply. And the blood must pass through the spleen, which picks off old red blood cells. With each pass, the blood is cleaned up and reoxygenated.
It has a sedating action and many patients report that they sleep much better during the treatment. This treatment is also effective for pain relief and increases the healing response during acute infections.

In order to do this treatment you will need: 1 pair thin cotton socks (athletic socks work fine), 1 pair thick wool socks, a towel and a warm bath or footbath.
The directions are as follows:
1. Take a pair of cotton socks and soak them completely with cold water. If you tend to be cold or have low vitality, try using cool water during the first treatment rather than cold water.
2. Warm your feet. The treatment may not be as effective if your feet are not warmed first. Warming can be accomplished by soaking your feet in warm water for at least 5-10 minutes or taking a warm bath for 5-10 minutes.
3. Dry off your feet and body with a dry towel.
4. Wring the cotton socks out thoroughly so they do not drip and place the socks on your feet.
5. Put the thick wool socks over the cotton socks.
6. Get in bed. Cover well and sleep all night with socks on, it should be relaxing and not uncomfortably cold. If you are unable to sleep because of the cold socks, consider removing the socks and soaking your feet again, this time using cool rather than cold water to wet the cotton socks. Your feet and the cotton socks should be warm and dry in the morning. If your feet are cool or the cotton sock is still damp, consider increasing the length of the hot foot soak.
As an alternative or complement to warming socks try throat or chest warming compresses. Warm the throat or chest with a hot washcloth or shower. Dry the skin thoroughly and apply a thin cotton wrap (to throat) or thin cotton T-shirt (to chest) that has been soaked in cold water and wrung out thoroughly. Cover this with a wool scarf (throat) or wool sweater (chest). Go to bed. By morning, the scarf or T-shirt should be warm and dry. The same cautions for the warming socks treatment apply here.
This treatment should be used with caution on anyone with decreased or compromised sensory abilities such as infants, the elderly, or diabetics as they are at greater risk for heat and cold injuries. Do not use this treatment over areas of hemorrhage, gastric ulcers, malignancy, peripheral vascular disease or conditions aggravated by extreme cold. If you have any questions or concerns, please contact us at 587- 521-3595.

What to do during Cold and Flu season?

By Dr. Christina Bjorndal, ND

Taking a flu vaccine is an individual choice. Vaccine proponents claim that it protects against influenza infection and if contracted, lessens the severity of the illness. However, there are concerns about this approach, such as:

1. There are over 500 different viruses that can cause flu-like symptoms and these viruses are constantly changing. The vaccine is formulated from the three most common strains seen in the previous year which may not be specific for the current year’s flu;
2. Vaccines contain many ingredients including a preservative – either egg protein or Thimersol (a mercury containing compound which is toxic) and formaldehyde. Allergic reactions can occur to these ingredients; and
3. It takes about two weeks after the flu shot to develop enough antibodies to protect yourself from the influenza virus. These antibodies start to lose their effectiveness within a few months.

I find in today’s society, many people fear getting sick. The reasons they give vary from not having enough time to get sick to looking at any form of illness as an inherent weakness within themselves. What they don’t realize is that getting sick is actually a good thing. Why? Because it gives your immune system a chance to work. Your immune system is intricately designed as a “policing” system to distinguish between foreign and internal “invaders”. By “invaders” I am referring to bacteria, viruses, fungi, and cells within our body that are no longer functioning properly, such as cancer cells. If you never get sick, then how will you know that your immune system is working for you as it should? Now, don’t get me wrong, I am not advocating that you run out and contract deadly forms of viruses just to challenge your immune system. What I am saying, however, is getting a benign cold or flu every couple of years is not a national emergency. It allows your body to form the natural defenses or immunity that it needs so that the next time it comes into contact with the same virus, it knows exactly how to take care of it. Plus, it gives you the added reassurance that your body is working as it should, naturally.

It is important to be aware of whether you have sub-optimal immune function. The table below lists several factors that could put you at risk for having depressed immune function.

· You frequently (more than 4x/yr) get acute infections (e.g. cold, flu, ear infections)
· You have a persistent infection (e.g. candida, parasite, athlete’s foot, Epstein-Barr virus, herpes, warts…)
· You have cancer or you are at risk of cancer
· Your wounds heal slowly
· You have unexplained fatigue
· You eat a lot of sugar
· You eat foods you are allergic to
· You are under excessive stress
· You don’t get enough sleep
· You are overweight
· You have silicone implants

· You exercise excessively
· You regularly take aspirin or acetaminophen
· You are on cortisone or chemotherapy
· You have taken many antibiotics
· You have recently had an accident or surgery
· You have been exposed to mercury (dental amalgams, contaminated fish), lead (old paint, copper water pipes), cadmium (cigarettes), and arsenic
· You are exposed to pesticides (in non-organic foods, on lawns and houses)
· You are exposed to organic solvents (paint thinners, petroleum distillates, carpet cleaners)

If many of the above statements ring true for you, then you will want to investigate ways you can change your lifestyle or modify your behaviour so that they are not working against your immune system. The good news is there are many herbs and supplements that you can take to compliment the effectiveness of your natural immune system. So, how do you protect yourself, naturally? Firstly, eat a diet that is low in sugar, caffeine, fat and alcohol as these substances reduce immune system function. Focus on eating 5 – 10 servings of fresh fruit and vegetables daily and include garlic, onions, thyme, cayenne, ginger and oregano in your cooking to boost your immune system and fight off viruses. Balance your activities and work – the effects of stress decrease our immune system’s ability to protect us against bacteria and viruses. Often, we get sick because we don’t take the time to care for ourselves when we are well. If you develop flu-like symptoms, stay home, limit exposure to others, stay well-hydrated, get plenty of sleep and allow your body time to recover. Lastly, do not touch your mouth, nose or ears without washing your hands, as these are portals of entry for viruses.

The cold and flu viruses are constantly mutating and dividing to form new strains. Our bodies have never seen these strains before and as they say in sports – the best offense is a good defense. Therefore, in order for your immune system to operate optimally, it needs certain nutrients that can be provided either from food or food supplements. When you support the natural processes of your body, you bounce back and recover quickly from any cold or flu virus that you may contract. There are many natural treatments available to support your immune system, such as Vitamin C (with bioflavonoids), Zinc, Vitamin A, garlic, probiotics, essential fatty acids and herbal and homeopathic remedies. Nutritional supplements are important, but are only one aspect of health. A positive mental attitude, healthy diet, adequate sleep and managing stress are critical to achieving and maintaining good health in the long run 4. Edit from: The vaccine is formulated from the three most common strains seen in the previous year which may not be specific for the current year’s flu; to: The vaccine is formulated from the most common strains seen in the previous year which may not be specific for the current year’s flu.

AN OPEN LETTER

Communication and punctuality are the heart of our appointment-based scheduling. When booking an appointment, please keep in mind that we provide enough time for our naturopathic doctors and staff to be able to comfortably address your health concerns and provide the supportive experience that you deserve. If you are running late for a scheduled appointment, we require that you phone ahead of time to notify our receptionist as this can cause your naturopathic doctor to be late for other scheduled patients. Please be advised that arriving late for an appointment means that we might not to be able to address your concerns to their full extent or at all. Mutually, if your naturopathic doctor is running behind with another patient, we will notify you as soon as we are able.

Unless it’s an emergency, our clinic has a firm policy of requiring 2 business days notice when cancelling or rescheduling an appointment. Failing to do so will result in a friendly reminder of our policy and repeat offenders will be subject to a cancellation fee.

We want to thank you for continuing to be an integral part of the Natural Terrain family.

With passion and gratitude,
The Natural Terrain Team

Chemical Stew Found in Umbilical Cord Blood

Study found 287 industrial pollutants in cord blood of 10 babies

By Colleen Diskin

This article was written by Colleen Diskin for the Knight Ridder Newspapers in Hackensack, N.J. Special thanks to The Edmonton Journal for sharing this article.

Mothers pass on hundreds of chemicals from pesticides to flame retardants to their babies through their umbilical cords, according to a groundbreaking study. The study, released Thursday, found 287 industrial chemicals and pollutants in umbilical cord blood from 10 babies born in U.S. hospitals. The blood harbored pesticides, chemicals from non-stick cooking pans and plastic wrap, long-banned PCBs and wastes from burning coal, gasoline and garbage. On average, each baby had been exposed to 200 chemicals.

Scientists have long cautioned expectant mothers to limit exposure to chemicals by avoiding mercury-tainted fish, for example, and staying out of the nursey until paint is dry. But the study, paid for by the Washington-based Environmental Working Group, is the first to examine the sheer number of exposures infants can have, via the umbilical cord, from pollutants that are nearly impossible for their mothers to avoid, the researchers said.

It is the first to measure a baby’s “body burden,” the term used to describe the amount of pollutants buried in the bloodstream, organ tissues and fat cells. Researchers and environmental advocated said the results are disconcerting. “The numbers are startling when you hear them,” said Dr. Alan Greene, a Stanford University pediatrician who wrote a commentary on the study. In the month before baby’s birth, the umbilical cord pumps at least 300 quarts of blood each day back and forth from the placenta to the fetus, bringing the baby oxygen and nutrients. Scientists once mistakenly thought the placenta shielded cord blood and the baby from most chemicals and pollutants.

Greene described the placenta as a “free-flowing. living lake” that the blood vessels in the umbilical cord draw from.” Today, this most primal of lakes has become polluted with industrial contaminants,” Greene said. “And developing babies are nourished exclusively from this polluted pool. They mainline the contaminants through their umbilical cord, injecting them into their veins more potently than any IV drug administration.”

The study raises more questions than it answers, in particular what the cumulative effect of all these chemicals might be on a new born, said Tim Kropp, a senior scientist with the Environmental Working Group. “For some of the chemicals, we know some safe levels for a single chemical in adults,” Kropp said. “In none of them, however, do we know what the safe level is in combination with each other and not what it is in babies,”

The Environmental Working Group paid $10,000 a piece to test the cord samples, Kropp said. The samples were taken by the Red Cross for possible use in transplant operations. Kropp said no identifying information was provided, meaning it is impossible to know whether the pregnant mothers had lived near pollution hot spots. But a hot spot would account for just a few chemicals; these babies tested for exposure to far more, showing, Kropp said, just how pervasive chemicals are in our society.

The blood sample with the lowest readings contained 154 chemicals. The highest held 231.

Exposure to chemicals is a bigger concern with infants because the blood-brain barrier – the body’s defense that keeps contaminants from reaching the central nervous system – is not yet developed, meaning babies can suffer more neurological harm, Greene said. Green and others affiliated with the study say it points to the need for a wider, publicly funded study of the impact of chemical exposure to children. Advocacy groups say there are ways consumers can reduce their body burdens. Suggestions include eating locally grown food farmed without pesticides; not using chemicals on lawns; getting rid of cleaning products that contain colorants, fragrances and deodorizers; avoiding Tefon pans; and not using the microwave to heat foods in plastic containers that might leach chemicals.

Why do a Spring Cleanse?

As few as 10% of patients with chronic illnesses are responsible for approximately 70% of healthcare costs.
Chronic diseases are currently responsible for more than 80% of all deaths and an even higher proportion of total disability after age 50.
Up to 90% of all cancer are thought to be related and/or due to the effects of environmental carcinogenic exposure.
6000 new chemicals are listed in the chemical abstracts each week, thus amounting to more than 300,000 new chemicals yearly.
One drink drops the liver efficacy by 10% for 16 hours. Stress and smog drop it too.

The Liver

THE GOOD NEWS IS OUR LIVER IS 99% EFFECTIVE IN CLEARING TOXINS FROM OUR BODY!
The liver filters 2 litres of blood per minute for detoxification and when working optimally. The liver clears up to 99% of the bacteria and other toxins during the first pass.
Its capacity to regenerate itself after being damaged is remarkable. The liver can lose up to 70% of its capability and still not show diagnosable liver disease….but functionally contribute to a wide array of problems.

Phase 1

Directly neutralizes a toxin, eg. Caffeine or modifies the toxic chemical to form activated intermediates which are then neutralized by one or more of the several Phase 11 enzyme symptoms
Detoxification of most chemical toxins involve a group of enzymes collectively named the cytochrome P450.
wide array of problems.

Phase 2

Activates biochemical conjugation in which various enzymes in the liver attach small chemical structures to the toxin. This conjugation reaction either neutralizes the toxin or makes the toxin more easily excreted in the urine or bile.
There are six Phase 11 detoxification pathways, glutathione conjugation, amino acid conjugation, methylation, sulfation, acetylation and glucoronidation.

The Gut-Toxicity Connection

Increase intestinal permeability
Leaky Gut symptoms: abdominal pain, gas, mood swings, skin rashes, bloating, diarrhea, constipation, bladder infections, anxiety, asthma, allergies and poor immunity.
Clinical conditions associated with “Leaky Gut” include: Alcoholism, acne, mental illness, Eczema, Psoriasis, inflammatory joint disease, irritable bowel syndrome, chronic fatigue, and muscular and joint pains.

Chemical Toxins: primarily dealt with by the liver

Solvents, cleaning materials, formaldehyde, pesticides, herbicides and food additives
Signs and symptoms: many psychological and neurological symptoms, depression, headaches, mental confusion, mental illness, abnormal nerve reflexes, fatigue.

Presentation of a chemically toxic patient

More than 20 pounds overweight
Diabetes
Gallstones
Alcohol use
Psoriasis
Natural and synthetic hormone use
Heavy antibiotic use in the past
Use of diuretics
NSAIDS abuse
Thyroid hormone
Food sensitivities and allergies
Digestive complaints
Un-named illnesses