Category: Blog

Healing Circle Interview

Dr. Chris was interviewed by Dr. Christina Tarantola who is a pharmacist, as well as a holistic nutritionist in the USA. Wonderful words of wisdom were shared about how you can heal from depression, anxiety, eating disorders and addictions. You can listen to the interview or read more below.

Question 1. I agree that in order to heal you need to become aware of and remove the cause. Pharmaceuticals seek to mask those symptoms, especially in the case of depression and anxiety. How do you help your clients understand what might be causing their depression, anxiety or addictions?

As Naturopathic Doctors, we seek to find the root cause of a health condition. When it comes to depression, anxiety and additions, I explain that there are three macro areas that need to be addressed: Neurotransmitters, the neuroendocrine or hormonal system and the organs of detoxification. Typically with depression and anxiety, the medical community is focused on the physical level of neurotransmitters but we have to bear in mind that every hormone, if out of balance, can affect one’s mood. I explain to patients that addressing some key micro areas that impact health treats these macro areas. These micro areas are based on the foundation of:

  • diet
  • sleep
  • exercise
  • stress

The next areas to address include looking at one’s:

  • thoughts
  • emotions
  • how you behave and react in the world
  • your environment (not only the environment you are currently in, but the environment you are raised in and also the quality of the food, air, water – i.e. toxic load that may affect your overall system)
  • spirituality

I explain how all of those areas need to be addressed with compassion and love for yourself because at the end of the day it all comes down to that.

Yesterday I had a new patient with chief concerns of alcoholism, depression, agoraphobia and anxiety. I asked her if she loved or liked herself and she said not at all. I said, well, we need to start there!

Question 2. I love the concept of the “ripple effect” that healing really starts from the spiritual layer then fans out to the mental/emotional and then the physical. What techniques and tools can people use to connect spiritually?

I think the most important tool is learning to pause, breathe and calm that stress response that often leaves people on the treadmill of the “rat race” – when people are stuck in this sympathetic stress cycle, it is hard to hear their inner voice/voice of wisdom/intuition – which I call the voice of your heart, spirit, soul or God that is there behind the scenes wanting to guide your life. So a relaxation or contemplative meditation practice is key. People have to find something that resonates with them – and it doesn’t have to be religion – it can be volunteering at a soup kitchen, becoming a Big Brother or Sister or creating a community garden. The key is it has to speak to you.

Ultimately we are social/spiritual beings and building that sense of community in one’s life is important because with depression and anxiety we often feel so alone with the thoughts that are plaguing us and we find it hard to reach out for help.

For me, personally, learning to recognize my thoughts, refrain from following them by relaxing into my body with my breath has been pivotal in my recovery. With patients I teach them about: the 4 question inquiry of Byron Katie; the 4 Agreements; The Heart quest, boundary work, emotional enquiry, Cognitive behavioural therapy, Gestalt language repositioning, thought reprogramming, mindfulness teachings from a variety of teachers (i.e. Jon Kabat Zinn, Eckhart Tolle, Jeff Foster, Wayne Dyer, Marianne Williamson, Louise Hay, Deepak Chopra and Cheryl Richardson to name a few) – these are all tools I utilize with patients. Ultimately, I address the four key areas with patients: 1) the physical level with nutrition, nutraceuticals, botanical medicine and/or pharmaceuticals (as necessary) 2) the mental level 3) the emotional level and 4) the spiritual level.

Question 3. I enjoyed reading the analogy in your article on mental health titled “One of the Seven Levels of Depression” about throwing garbage out the window. You mentioned that if you continue to treat, there will be flies and the garbage will smell. If you clean up the problem, the flies will go away and there will be no smell! How can people begin to do this? What is the first step?

I usually explain to patients that I was on and off antidepressants/antianxiolytic & mood stabilizing medications for about 15 years and every time I would go off them, I would end up depressed & anxious and every time I was prescribed them, things would get moderately better. But the fact that I would get unwell again upon stopping them highlighted to me that I wasn’t dealing with the “garbage” I was just masking the symptoms. You have probably heard a similar analogy with a car- in that when the engine isn’t working right, a light will come on, but if you ignore the light by cutting the wire (which is analogous to taking medications), pretty soon the car may stop running completely because you never looked under the hood in the first place to determine what was wrong.

The first step is to recognize that the physical building blocks for forming neurotransmitters comes from food and that food is information to your body. I’d recommend working with a Naturopathic Doctor or a holistic nutritionist to get that foundation right. Once you start to feel better, then it is much easier to do look at the other areas I’ve mentioned (ie your thoughts, emotions, etc) and make the necessary changes in those areas. I will add that I am not anti-medication, but my mantra with respect to both nutraceuticals and pharmaceuticals is minimum dose for maximum benefit. As I practice Orthomolecular medicine, the dosage I would recommend for nutraceuticals goes far beyond what you would find in a multi-vitamin.

Question 4. Ultimately there needs to be a willingness to change and heal. Our privilege as healthcare professionals and healers is to guide patients/clients – not force them into change. What advice can you offer for a new practitioner in the healing or health field in regard to this?

I have many suggestions for new practitioners in the healing or health field:

a) Ultimately, you have to meet patients where they are. For example, I completely understand how difficult it is to ask someone who is depressed to get outside and exercise. I can tell you there were days when I was depressed that that was ALL that I accomplished in a day – it may have taken me 8 hours to get myself out of bed, dressed, and out the door, but I can tell you that I never once felt worse when I came back. On the other hand, we have to recognize that people have come to us for guidance and they want advice on how to get well. I explain to patients that Rome wasn’t built in a day, but here is where we are trying to get too. Most wish Rome had been build last week, but the reality is the road to recovery may have bumps along the way – it might be 4 steps forward, 1 step back, 10 steps forward, 2 steps back – as you “peel the onion” and emotions come to the surface to heal. It can feel like you aren’t making progress but the overall trajectory in healing has been in a positive direction.

b) I’d also add that it is vital for you to do your own healing work – one mentor said to me when I asked him for advice: “when I learned to get out of the way of my patients, that is when the healing occurred”. Being able to see your own biases, judgments, issues, blocks, insecurities etc, and resolve those or set them aside when you are with a patient is vital to their healing, and yours.

c) Keep things simple, as it can be overwhelming at first to see a Naturopathic Doctor. I typically give them 2-5 diet changes that are easy to make – i.e. decrease coffee, no pop, increase water and eat a tryptophan forming food – and you’d be amazed at how much better people feel with such seemingly simple advice. I often focus on increasing healthy foods in the diet, versus eliminating entire food groups. I share with patients how overwhelmed I was after my first visit to a Naturopathic Doctor – I had to eliminate wheat, dairy, sugar, eggs and chocolate. And this was back in 1996 when it wasn’t trendy to go gluten-free. I didn’t even know what quinoa was, let alone how to say it or spell it. However, when I did eliminate these foods and cleaned up my diet, I felt incredible and the change was remarkable.

d) In essence, I help patients see that the first step on a new path is always the hardest to take. Make it a small one, and you will be surprised that, in time, you will be running down the road of recovery. Remember that there may be potholes along the road and it my feel like the journey is long and slow at times. Trust in the healing process, be patient and you will get “there”. There is no quick-fix solution to multi-factorial conditions. Everyone needs to find his or her own balance point in life. Don’t compare yourself to others. Trust in your own intuitive self and the inherent healing powers you have at your fingertips while at the same time working with experienced healthcare professionals. Most people have addictions, issues, and things to get over, learn or adjust to – life is about how we navigate the waves of our lives. It really is about the journey, not the destination. For most of my life, I lived for the destination while ignoring the journey. Now, I am learning to enjoy the journey as much as I appreciate the destination. I was recently asked to explain in a few words what I do. My response was: “I help people make peace with the present moment – piece by piece.”

e) In summary, for new practitioners, I would say:
– give people hope that they will get better
– listen and hear your patients – meet them where they are at, and gently show them the vision of Rome and how to get there one step at a time
– do your own personal work so you can make sure you aren’t getting in the way of the healing process
– Trust in naturopathic medicine (i.e. nutrition, botanical medicine, Traditional Chinese Medicine/acupuncture, homeopathy, hydrotherapy) because it works.

A New Year a New You

Every year, many people make a New Years resolution. Often, the resolution is to vow to do something different that they haven’t been able to achieve – for example – start & commit to an exercise program or lose and keep off x # of pounds. I have two twists on this idea. The first is not waiting until New Years Day to change. I constantly hear from patients that they will start a new program, eat better or make changes after the holidays. I encourage them to not wait. Start now. Take little steps like instead of having 3 gingerbread cookies, have 1 or better yet, skip the sugar as it is not a solution to your health problems, and have a few more carrot sticks. Remember that every moment is an opportunity to start a New Year’s resolution.

The second is the idea of a Recurring Resolution.

These are changes that I have made or goals that I set annually and they remain objectives for me in my life. A big one for me is to not be a burden on our already over taxed health care system. After many years of hospital stays, I vowed in 2001 that I would restore my mental health so that I would not need to take up a bed in an overcrowded system. I was hospitalized in 2003 and 2008 for my mental health, however, other than those years, I have remained “hospital-free”. This is not to say that if I need medical attention I won’t go because of my “Recurring New Years resolution”, but rather my primary goal in life is to emphasize my mental, emotional and spiritual well-being. For my physical health, I always set a goal like completing a 10km faster than I did the year before. This year, my physical goals are to participate in the Banff to Jasper relay for the 2nd year in a row running 14km – and I hope to make this an event that I participate in annually. I am also training for a triathlon. In 2001, I completed an Ironman, and since then, I participated in one triathlon in 2011, 10 years after Ironman.

Lastly, if you do have a resolution that you are trying to make permanent or recurring in your life I will be offering a group coaching program starting 2017 which is designed to help you achieve optimal well-being in 2017. If you know someone that is ready to shift gears in their life and grow into their authenticity and personal truth then please let them know about my Moving Beyond coaching program. If there is someone that is struggling with depression, anxiety, disordered eating or an eating disorder, addictions, bipolar disorder (Type 1 or 2) or someone that simply wants to make a change in their life (ie career, relationship) please let them know about this exciting opportunity:

The group will be limited to 25 people and it is an intimate format that will transform your life. Coaching groups provide the tools and support you need to uncover your truth and create the life you’ve imagined. Please email: admin@naturalterrain.com with the subject: Moving Beyond – Group Coaching Program if you are interested in joining and we will send you pricing details and further information on how you can participate. Act quickly as these spots tend to fill up fast! I look forward to working with you to make 2017 your best year yet! Happy New Year!

Recipe for Amazing Health

Recipe for Amazing Health
Ingredients:
1. See an ND monthly or as needed to get your health on track. Continue to visit your ND 1-2x/year thereafter.
2. See a psychologist as above for your mental health
3. Work with your ND or a holistic nutritionist to ensure a strong dietary foundation
4. See an open-minded MD + specialists (as needed) that will work with your ND
5. As needed, add a structural integration specialist (osteopath or rolfer), chiropractor, massage therapist and/or acupuncturist
6. As needed, see a physiotherapist.
See cnda.net or cand.ca to find an ND. Then, mix ingredients 2-6 as needed with lots of personal self-care, positive nutrition as prescribed by your ND and combine with a supportive community network + regular exercise you love for amazing health.
Servings: will last a lifetime

Hormone Havoc – from imbalance to bliss

One of my first cases in practice was a 51 year old female who was experiencing horrible symptoms from menopause. She wasn’t sleeping because of extreme hot flashes and night sweats, and this was affecting her ability to function at work during the day. I typically explain to patients that there are three levels of hormone therapy:

1) Synthetic – which is the most potent
2) Bio-identical hormone replacement therapy (BHRT)– which is still synthetic, but the chemical components in the cream are similar in molecular structure to human hormones which is why it is referred to as “bio-identical” and
3) Naturopathic treatment using diet, lifestyle suggestions, herbs, acupuncture, homeopathics and nutraceuticals.

I also explain that in Western medicine, we have medicalized our menstrual cycle and hormonal symptoms.

Instead of understanding that signals from the body – in terms of PMS or menopausal symptoms (i.e. menstrual cramps, heavy periods, irregular flow, abdominal bloating, cravings, increased appetite, weight gain, irritability, anxiety/nervous tension, crying, depression, forgetfulness, mood swings, breast tenderness/lumps, dizziness/faintness, fatigue, headaches, hot flashes, night sweats, vaginal dryness, and insomnia) – are messages that you are out of balance hormonally, Western medicine deems that you have a medical condition and the solution typically recommended is to take the birth control – a suppressive hormonal therapy that puts women at risk for other health issues including cancer if used for greater than 10 years.1 In terms of menopause, the mistake that many clinicians make is prescribing synthetic or BHRT hormone treatments on a daily basis with no regard to the bi-phasic monthly hormone cycle.

For most cases of hormone imbalance, patients are willing to take some form of therapy to restore hormone balance – either botanical tinctures, supplementation, acupuncture, etc. However, in the case mentioned above, the patient did not want to take anything to manage her symptoms and she was not keen on acupuncture, so her prescription was as follows:

1) Eliminate all stress in your life
2) See a counsellor/psychologist for stress management
3) Quit dairy and wheat
4) Quit caffeine
5) Follow up in 2 weeks

When I saw the patient at her next appointment, she was feeling 80% better and her symptoms had almost completely resolved. I asked her what she did to eliminate all stress in her life as in the initial appointment we had discussed what was causing her the most anxiety. In her case, the primary stress in her life was her marriage. The patient decided that she no longer wanted to work on the marriage and had verbalized to her husband that she wanted a divorce. She admitted that the dietary changes were difficult for her, but that she had been 100% compliant. The reason I find this case so remarkable is it highlights a few key points:

1. Less is often more
2. The role of stress in health
3. How the foods we eat and what we drink can either be supportive to our health or contribute to the decline of our health
4. There are physical, mental, emotional and spiritual aspects to health
5. The simplicity of naturopathic medicine

When working with patients, often a primary goal is to balance the neuro-endocrine system and I focus on that versus the label or diagnosis the patient has been given. Neuroendocrinology is the study of the interaction between the nervous system and the endocrine system, including the biological features of the cells involved, and how they communicate. Neuroendocrinology arose from the recognition that the hypothalamus controls secretion of pituitary gland hormones which maintain balance in the body by regulating reproduction, metabolism, eating and drinking behaviour, energy utilization, osmolarity, and blood pressure.2 The glands involved include the adrenal, parathyroid, pituitary and thyroid glands, as well as the ovaries, pancreas, and testes.

When hormone levels of progesterone, testosterone and estrogen decline at menopause, there are two back up systems in the body for production of these hormones: the adrenal gland and fat cells. If women are out of hormonal balance in the decades prior to menopause, and they have not taken care of their adrenal glands or learned to manage the stress in their lives – then the primary back up system for the production of these hormones from the adrenal glands may be lower at menopause. The key point to understand is that menopause can be a joyful experience as one enters into the next phase of their life. It does not have to be a difficult time for women. For this patient, the underlying stress in her marriage was contributing to compromised function of her adrenal glands and the dietary recommendations served to support the function of this important gland. A key step to healing for her was to verbalize and express how she was truly feeling, acknowledge how stressed she was in her marriage, and take steps to finding a solution that worked for her.

As Naturopathic doctors, a primary tenet of our medicine is to address the root cause of disease. It is important not to chase the branches (i.e. symptoms) but to figure out what is going on from a macro perspective in the body, where the imbalances are and restore the body back to function. Call us at 587-521-3595 if you feel your hormones are in need of help or to find a Naturopathic Doctor please visit cand.ca and give yourself the gift of health today!

References:
1. http://www.cancer.gov/cancertopics/factsheet/Risk/oral-contraceptives
2. http://en.wikipedia.org/wiki/Neuroendocrinology

Roasted Beet and Citrus Salad with Mustard Vinaigrette Recipe

Roasted Beet and Citrus Salad with Mustard Vinaigrette

Adapted from http://www.snixykitchen.com/2013/06/10/roasted-beet-and-citrus-salad-with-mustard-vinaigrette/

Yields: 6 side servings

Ingredients
Salad:

  • 3 small red beets, peeled and sliced into 6 wedges each
  • 3 small golden beets, peeled and sliced into 6 wedges each
  • 2 tbsp olive oil or Camelina oil
  • 1 blood orange, peel removed and sliced into rounds
  • 2 Valencia or navel oranges, peel removed and thinly sliced into rounds
  • 1 fennel bulb, shaved
  • 4-5 cups mixed greens
  • Optional: 2-3 tablespoons pistachios, coarsely chopped
  • Optional: 2-3 tablespoons microgreens or sprouts

Dressing:

  • 3 tbsp olive oil
  • 1 tablespoon dijon or honey mustard
  • 1 tablespoon apple cider vinegar
  • 1 ½ tsp runny honey
  • 1 tbsp orange juice
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper

Instructions

  1. Preheat the oven to 400ºF.
  2. Toss the beets in 2 tablespoons of oil. Place the beets on a parchment paper lined baking sheet and roast for about 45 minutes, or until tender when pierced with a fork. Let cool.
  3. Layer together the mixed greens, beets, orange slices and shaved fennel.
  4. Whisk together the olive oil, mustard, vinegar, honey, orange juice, salt and pepper.
  5. Drizzle dressing over the salad just before serving.
  6. Optional: Sprinkle with pistachios and microgreens/sprouts, and serve.

Notes:
– When storing leftovers, keep beets separate from remainder of salad to prevent fennel from discolouring pink. Assemble the beets with remainder of salad and drizzle with dressing just before serving.
– If you have one, use a mandolin to slice the fennel thinly and evenly.

Dr. Mason-Wood, ND : Neural Therapy

Dr. Mason-Wood, ND was on Global Edmonton’s Breakfast Television in January discussing neural therapy. Thank you to Dr. Gord Grant from The Turning Point Acupuncture Clinic for inviting us on his monthly health segment. If you missed it, you can view the informative interviews below:

Spring Detox Recipes

Spring is a time of new beginnings. As the winter snow begins to melt and temperatures warm, new growth is nourished and greenery abounds. Spring is also a time to restore health and with the change in season, we may consider detoxifying, or removing harmful substances from our lives, including our diets.

The liver is a major organ of detoxification in the body, and there are numerous foods that can be included in our diet which support the liver. Such liver supportive foods include broccoli, cauliflower, cabbage, kale, Brussels sprouts, dandelion greens, beets, lemon juice, carrots, onions and garlic to name a few. By including more of these foods in your diet and by limiting or avoiding other foods that are less supportive of your health (for example, processed foods and foods high in sugar such as candy, chips, baked goods, etc.) you will be on your way to a healthier you.

Roasted Broccoli and Cauliflower Soup

Adapted from: http://www.fortheloveoffoodblog.com/roasted-fennel-and-cauliflower-soup/

This soup provides the beneficial compounds found in cauliflower and broccoli. It can be warming on those still cool days as we transition into spring, yet feels refreshing from the fresh dill and lemons.

Ingredients
• 1 medium-sized head broccoli, chopped (about 2 cups)
• 1 medium-sized head cauliflower, chopped (about 4 cups)
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 6 cups vegetable stock
• 2 cups cooked garbanzo beans or chickpeas
• 5 large kale or collard leaves, or a combination, tough ends removed and leaves roughly chopped
• Sea salt and freshly-ground black pepper
• 2 tablespoons fresh dill, divided
• 2 organic lemons, zested, then cut into wedges, optional
• Olive oil for drizzling, optional

Instructions
• Preheat oven to 350 degrees F. Line sheet pan with parchment paper.
• Lay broccoli and cauliflower flat on sheet pan and roast for 30 minutes, turning occasionally, until tender. Remove from oven and set aside.
• Add olive oil to a large pot over medium heat. Add the onions and sauté for five minutes, until translucent. Add the garlic and sauté for 1 – 2 minutes, until fragrant. Add the roasted broccoli and cauliflower, vegetable broth, and garbanzo beans/chickpeas. Bring to a boil then simmer for 10 – 15 minutes. Stir in greens, and simmer for 3 minutes.
• Add one tablespoon of fresh dill and blend the soup by using an immersion blender or transferring it to a regular blender. (If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off. Blend in small batches while holding the lid down with a pot holder or towel in hand.)
• Before serving, add sea salt and black pepper to taste. Garnish bowls with remaining fresh dill, lemon zest, a drizzle of olive oil, and serve with lemon wedges.

Notes
• Consider using the stems from the kale or collard greens, which can be finely chopped and cooked along with the onions.

Baked Cauliflower & Broccoli Falafel

Adapted from: http://labat56.com/baked-cauliflower-broccoli-falafel/

Makes about 18 falafel balls.

Not your average falafel! These falafel are baked, not fried, easing the burden on the body by avoiding unhealthful fats. They contain broccoli and cauliflower, which are important in supporting the liver’s detoxification role. They are also seasoned with turmeric, a spice with anti-inflammatory properties and additionally assists in liver function.

For cauliflower-broccoli “rice” 
(You will need 2 cups of cauliflower & broccoli rice for this recipe).
• 1 small head of cauliflower
• 1 small head of broccoli

Instructions for cauliflower-broccoli “rice”
• Chop cauliflower and broccoli each into small florets, transfer pieces to a food processor and pulse until pieces are finely chopped and resemble rice.
• Measure 2 cups of cauliflower-broccoli rice in a large bowl and set aside.

For Falafel
• 2 cups cauliflower-broccoli rice
• 1 ½ cups chick peas (one 15.5oz can, rinsed and drained)
• 1 tablespoon fresh lemon juice
• 1 small onion, roughly chopped
• 1/4 cup gluten free oat flour
• 1/3 cup chickpea flour (also known as garbanzo bean flour)
• 1 teaspoon baking powder
• 1/2 teaspoon ground coriander
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon turmeric
• Sea salt and ground black pepper, to taste

Instructions for Falafel
• Preheat the oven to 400F. Line a baking pan/sheet tray with parchment paper and set aside.
• Add chickpeas and lemon juice to food processor. Process on high until a crumbly-textured paste forms (It is ok if there are some pieces of chickpeas present).
• Transfer chickpea paste to the bowl of broccoli-cauliflower “rice”. Add spices (from coriander to turmeric) and mix broccoli-cauliflower “rice”, chickpea paste and spices by hand until well combined. Taste and adjust seasoning with additional sea salt and ground black pepper, to taste.
• Place the onion in food processor and process on low until more finely diced. Add diced onions to the bowl with the now spiced chickpea paste and broccoli-cauliflower “rice” mix.
• Add flours, baking powder, and mix well again.
• With a spoon (or ice cream scoop), take a scoop of the mix and shape it into a ball. It should be about 1 1/2″ ball. Place it on the prepared pan. Repeat this step until the mixture is gone.
• Bake falafels in the preheated oven for about 30 minutes until golden, flipping after 15 minutes. Cool slightly at room temperature before serving.

Notes:
Alternatively, you can shape the falafel into patties and eat as a veggie burger. You may have to increase the cooking time depending on the size and thickness. Bake accordingly.

3-Day Detox Plan

With each change of season, many take the opportunity to tune up their diets with a spring cleanse or fast. There are many types of detoxification programs and what most have in common are recommendations for a “clean” diet & supplement suggestions to support the metabolism and elimination of toxins. However, what most miss is the suggestion to decrease your exposure to toxins in the first place. If you haven’t already done so, please take our Environmental quiz and see how you score. Another article to review is: Environmental Toxins – do you know your levels. Since there are many endocrine disruptors in the environment that can block receptors of cells and interfere with cellular processes in the body, an important detoxification step in homeopathy that we prescribe is “drainage” – which helps to remove toxins in the extracellular matrix that surround organs. This step ensures that the nutrients you are taking to support health have a greater chance of being delivered to the cell. Generally, we support liver detoxification in three steps:
Step 1: homeopathic remedies to start the “drainage” or removal of toxins in the extracellular matrix
Step 2: nutritional support to help the liver get rid of these toxins and
Step 3: a herbal combination to promote better liver function.

We have five detoxification organs – our liver, kidneys, colon, lungs and skin. If the liver cannot keep up with the removal of toxins, the detoxification process spills onto the other organs and when the entire system is overburdened, symptoms appear such as skin issues (acne, eczema), asthma, headaches or digestive issues (constipation, bloating, gas, indigestion). A key step in a complete detoxification program is diet. If you are up for it, we have outlined a 3 Day Detox plan – we hope you give it a try!

3 DAY MEAL PLAN

Day 1, 2 & 3

• UPON RISING – Ginger Lemon Detox Drink
• BREAKFAST – either the Super Detox Green Juice or Super Simple Green Drink
• MID MORNING SNACK – Cucumber, Celery & Carrot Sticks
• LUNCH – Sushi Salad or 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 you can drink more if you like – hydration is important.
• 12-ounces of room temperature spring or filtered water
• Juice of 1/2 lemon (do not put peel in water)
• ½ inch 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 (Serves 1)

This morning juice includes a potent blend of easily digestible alkaline minerals. Alkalizing your blood is important during the cleansing process because it keeps bad bacteria, yeast and fungi in check, which decreases cravings.

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, fibre/chlorella powder* 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.

• 12 ounces spring or filtered water
• 1 tablespoon barley grass or wheatgrass powder
• 1 teaspoon spirulina or fibre/chlorella powder*
*Fibre/chlorella powder available at our clinic

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 your cleanse on track. It’s easy to prepare and have 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.

Option: 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 nutritionally dense. 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 ingredients; if it looks suspicious or contains sugar, ask for fresh lemon and extra-virgin olive oil on the side or forego the dressing.

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 organic tamari sauce
• juice of 1 organic 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?

      • to break down phytic acid and make digestion easier
      • to make the proteins more readily available for absorption
      • to encourage the production of beneficial enzymes
      • to help neutralize toxins in the colon and keep the colon clean
      •  to increase the amounts of vitamins, especially B vitamins
  • 3 handfuls raw almonds (you can use 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 flavour
Put all of the ingredients in a large stock or sauté pot. Bring to a boil, then lower the heat, cover, and let simmer 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 ¼ c nut or coconut milk (either store bought or homemade) – homemade nut milk recipes 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 brown 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. We recommend teas by Dragonfly Organics, www.dragonfly-organics.com

SHOPPING GUIDE – PREPARING FOR THE 3 DAY DETOX

Grocery List

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

Super Detox Green Juice

  • Organic celery stalks (4-6 stalks)
  • Organic cucumber (3 Small)
  • Organic kale leaves (6 leaves)
  • A handful of fresh parsley
  • Lemon or lime (3 small)
  • Organic pear or organic apple (3)
 OR

Super Simple Green Drink

  • Barley grass or wheatgrass powder (3 tablespoons)
  • Spirulina powder (3 teaspoons)

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 tablespoons)
  • 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
      • Raw almonds (1.5 cups)
      • Honey or rice syrup (3 tbsp)
  • Chamomile Tea / Dried Chamomile Flowers

Note: If a listed ingredient is not in season or available where you live, substitute something similar.

WHAT YOU CAN EXPECT DURING AND AFTER THE DETOX:

After the detox, you’ll likely come away with increased energy, improved mental clarity glowing skin, weight loss, increased immunity, and a renewed passion for life.

We recommend doing this detox twice a year in the Spring and Fall. If you’re feeling more adventurous or want to experience even better results, extend the detox to seven or ten days and add in some of the healthy lifestyle suggestions listed below. If you haven’t done a detox before and are unsure what to expect, you might want to start the program on a Friday and complete the detox over the weekend.

Some people may feel energized, others may want to rest; but either way, it’s about listening to your body. Some people may experience mild detox symptoms, which include headaches, tiredness, irritability, and mucus elimination. These are all normal symptoms and a sign that your body is beginning to cleanse.

Reference/Sourced from: Hungry For Change by: James Colquhoun and Laurentine Ten Bosch, Harper Collins 2012

Caffeine – is it healthy?

Is coffee part of your morning routine? Are you convinced that it is good for you? Have you ever considered that it might not be? Everything in moderation, right? Since the explosion of Starbucks, Tim Horton’s and Second Cup, the popularity of caffeine has led people to turn a blind eye to its harmful health effects. Now the dangers are clear and it is hard to refute that there are many symptoms generated by this addictive substance. I am often met with resistance when I ask people to eliminate caffeine (in all forms) from their diet. However, once I explain the harmful effects of caffeine and the benefits of lowering or eliminating it from their lifestyle compliance increases. A colleague explained caffeine’s effects on the body in this useful analogy:
“Imagine you have a pair of soaked sponges. They are so full that the minute you pick them up, they spill over with excess water. These are your healthy adrenal glands that are spilling over with energy producing and stress-regulating hormones, such as cortisol. With each event in your life, you start to squeeze the sponges little by little:

  • Teenage years & parties
  • University stress/cramming for exams
  • College parties
  • Finding a job after graduation
  • Starting a career
  • Buying a car
  • Moving and buying a home
  • Dating
  • Planning a wedding & honeymoon
  • Work promotions
  • Having a child
  • Having a 2nd child
  • Divorce
  • Death of a loved one
  • Moving, etc.

If you don’t take time to recharge your batteries, or in this case refill your sponges, they will slowly start to dry out. When daily tasks become major stressors and you fall into a reactive mindset, caffeine can save the day. Caffeine does a fantastic job at squeezing your sponges (ie stimulating your adrenal glands) to release more water (ie produce more stress regulating hormones). Unfortunately, when you’re in survival mode you are often not taking the time to properly rest, eat healthy and nourish your adrenals. As a result, your sponges dry out even more. Instead of 1 cup of coffee in the morning, you now need 3 cups to wring out the last few drops of adrenaline/cortisol until you eventually reach “adrenal fatigue”. Your body is no longer able to function properly and you can physically collapse. This is often seen after someone finishes a big project, goes out to celebrate and within days finds themselves sick.”1

The above analogy demonstrates the physiological effects of caffeine. It is important to recognize that caffeine is an addictive substance and that it can be a slippery slope into the dependency pit of addiction.

A few questions to ask are:

  1. Why do you need caffeine? Is it a pick me up because you are tired? If so, have you addressed why are tired? If you have problems sleeping, is it possible that caffeine is disturbing your sleep?
  2. Can you go without caffeine without experiencing withdrawal symptoms?

I am asking these questions so you think about your behaviour. Listen, I get it, we all do things that aren’t good for us and the key word in life is balance. I find it interesting when people are so proud that they don’t drink coffee but they eat a ton of chocolate, drink pop (both of which have hidden caffeine), eat sugar-laden foods or drink too much alcohol. My goal as a health care provider is to assess your diet to see if what you are consuming on a daily basis is contributing to your health issues or supporting vitality. It is important to remember that everything that passes into your body informs your body. You are made of nutritional building blocks – such as water, vitamins, minerals and fats – and some of these nutrients are ESSENTIAL. This means that we can’t make them ourselves – we must get them from our diet – and if we don’t, we will be deficient. My husband who, is also an ND, is anti-coffee. When we practiced in Fort McMurray, word spread that he recommended patients to eliminate coffee. Some patients preferred to see me instead of him for that reason! What they didn’t know is that, depending on your individual health concerns, I may also have recommended that you quit coffee. Let’s look at the list of potential side effects from overuse of caffeine:

    1. Negative Influence on Vitamins and Minerals:2
      1. Caffeine’s diuretic effect depletes important minerals (ie calcium, magnesium, potassium, zinc, iron etc) and vitamins (Vitamin B1 (thiamine), Vitamin C)
      2. Coffee reduces absorption of iron and calcium & vitamin D, especially when it is consumed around mealtime. These minerals are extremely important as deficiencies can lead to osteoporosis and anemia.
      3. In children and adolescents, caffeinated drinks interfere with essential minerals needed for growth and development.
    2. GI irritation:3
      1. As little as 1 cup of coffee stimulates acid secretion in the stomach for more than an hour in a healthy individual. In someone with an ulcer, the effect is greater and lasts more than two hours.
      2. Long term use of caffeine can play a role in ulcer formation. It can aggravate an existing ulcer4 and interferes with the healing process
      3. Diarrhea can also occur with the overuse of caffeine, which relaxes the smooth muscle in the colon. The laxative effect of caffeine can also create a bowel dependency
    3. Cardiovascular system effects:
      1. Caffeine raises blood pressure5. Hypertension is a risk factor in atherosclerosis and heart disease.
      2. Caffeine increases blood levels of cholesterol and triglycerides which are risk factors in cardiovascular disease.
      3. Heart rhythm disturbances and arrhythmias6 can occur with caffeine. Disturbances include an increased heart rate and excitability of the heart nerve conduction system, leading to both palpitations and extra beats.
      4. Caffeine also increases norepinephrine secretion which causes constriction of arteries leading to restricted blood flow.
      5. Because of the cardiovascular stimulation of caffeine, it seems reasonable to assume that long term consumption of four to five cups of coffee per day can increase the incidence of heart attacks (myocardial infarction).
    4. Central nervous system (CNS) effects:7
      1. Caffeine is a CNS stimulant – it works by blocking the effects of adenosine, which is a substance that is created in the brain. Adenosine binds to its receptors and slows down nerve cells. This causes drowsiness and blood vessels to increase in diameter to let more oxygen in during sleep. Caffeine has a similar shape to adenosine and binds to its receptors, but it has a stimulating effect and speeds up nerve cells thereby increasing energy.
      2. Common CNS side effects of caffeine use include: nervousness, irritability, insomnia, “restless legs,” dizziness, headaches and fatigue.
      3. Psychological symptoms of depression, general anxiety or panic attacks may also occur.
      4. Hyperactivity and bed wetting may also develop in children who consume caffeine.
      5. Addictions: Experiments with animals show when coffee is added to the diet, animals voluntarily drank more alcohol than the amount consumed without coffee.
      6. Caffeine enters the blood and can have effects 15 minutes after it is consumed. It then takes about 6 hours for one half of the caffeine to be eliminated.
    5. The exhausting effects of caffeine:8
      1. Caffeine increases blood sugar levels (especially when it is sweetened) by stimulating the adrenal glands. Over time, both stress, caffeine and sugar consumption weakens adrenal function resulting in fatigue8,9. Because of tiredness, people turn to caffeine for that morning pick me up as caffeine can override this fatigue by stimulating the adrenals. The problem is that over time this contributes to chronic fatigue, adrenal exhaustion and subsequent inability to handle stress and sugar intake. As such, adrenal exhaustion/stress/fatigue/hypoglycemia syndrome is associated with caffeine use.
    6. Cancer-causing effects:
      1. The incidence of bladder, prostate, ovarian, stomach and pancreatic cancers is increased with caffeine use.
        1. Bladder cancer is aggravated by the combination of nicotine and caffeine due to the mild dehydration that results from the use of these two drugs.
        2. Ovarian cancer is increased in women with an association of long-term coffee intake.
        3. Pancreatic cancer has also been in question as occurring more frequently with increased coffee use (more than 3 cups per day)10.
        4. Prostate enlargement and cancer may also be attributed to increased caffeine intake.
        5. There is a higher incidence of stomach cancer with more than five cups per day.
    7. Other effects:
      1. Kidneys: Caffeine is also correlated with kidney stones, possibly as a result of its diuretic effect and of the effects of chemicals used in processing coffee.11
      2. Fibrocystic breast disease may also be a consequence of caffeine use as there is an increase in the size and number of cysts with caffeine consumption.12 A reduction/reversal of the condition is experienced when caffeine is eliminated from the diet.

Common Symptoms of Caffeine Abuse

  • Agitation
  • Anxiety/Nervousness
  • Bed wetting
  • Depression
  • Diarrhea
  • Dizziness
  • Fatigue
  • Gastrointestinal irritation
  • Headache
  • Heartburn
  • Increased blood pressure
  • Increased cholesterol & triglycerides
  • Increased or irregular heart rate
  • Insomnia
  • Irritability
  • Nutritional deficiencies
  • Poor concentration
  • Tremors
  • Ulcers
  • Upset stomach

Common Symptoms of Caffeine Withdrawal

  • Anxiety/ Nervousness
  • Apathy
  • Constipation
  • Cramps
  • Craving
  • Depression
  • Digestive upset
  • Dizziness
  • Drowsiness/Fatigue
  • Feeling cold
  • Headache
  • Insomnia
  • Irritability
  • Nausea
  • Poor concentration
  • Rapid heart rate
  • Ringing in the ears
  • Runny nose
  • Shakiness
  • Vomiting

Common Symptoms of Caffeine Withdrawal

What Foods Contain Caffeine? 13
Caffeine Amount
Coffee – 8 oz 95-150 mg, varies depending on the roasting and grinding. Dark roasts tend to have less caffeine than lighter roasts, but it is a subtle difference.14
Decaf – 8 oz 2 – 12 mg
Green Tea – 8oz 24 – 45 mg
Black Tea – 8oz 14 – 70 mg
Hot Chocolate – 8 oz 8 mg
Soda/Pop – 12oz (1 can) 46 mg
Cocoa/Chocolate– 50g 3 – 63 mg
Excedrin 65 mg
Anacin 32 mg
Midol 32 mg
Dristan 16 mg
Guarana root15 3.6% – 5.8% by weight
Kola nut16 2.0% – 3.5% by weight
Yerba mate tea – 8 oz17 85 mg

How Much Caffeine is Safe?

  • 300 mg/day is thought to be a moderate daily intake and it not linked to any negative health effects; however, we often recommend drinking less than this.

PREGNANCY AND CAFFEINE18

  • Although research is conflicting, there is enough evidence that large daily doses of caffeine are harmful in pregnancy. Therefore, we recommend eliminating caffeine if trying to conceive or in pregnancy until more research is done. Some studies have shown that caffeine intake of more than 300mg/day can cause delayed conception.
  • Birth Defects have been noted with higher levels of caffeine use during pregnancy. Caffeine crosses the placenta and affects the fetus as it has mutagenic effects (ie it breaks chromosomes in nuclei of cells and interferes with the repair of DNA).
  • Strong evidence that large daily caffeine consumption may increase miscarriage, preterm delivery and low birth weight (especially when infants are premature).
  • Caffeine easily passes from mom to fetus through the placenta. Due to the immature fetal organs, the fetus may have a harder time breaking down caffeine.
  • Even moderate amounts of caffeine can increase fetal heart rate and movement patterns.

Maternal Effects

  • Hydration is important in pregnancy since blood volume increases. Since caffeine acts to increase urination, it therefore decreases body fluids and blood volume.
  • A pregnant women’s ability to break down caffeine slows down as pregnancy progresses.
  • Breastfeeding: High caffeine intake by a nursing mother can cause the baby to be irritable and have disturbed sleep cycles.

Ways to decrease caffeine intake

  • Cut back gradually – keep a log of how much caffeine you consume (remember to include medications), then gradually decrease coffee by 1 cup/day
  • Substitute with herbal tea, hot cider, or healthy coffee substitutes
  • Ask others to decrease coffee intake with you as there is strength in numbers
  • Dilute your regular coffee with hot water
  • Drink lattes with more milk than coffee
  • Brew tea/coffee for less time
  • Change routines – for example, if you need caffeine in the morning to give you a boost, try a light walk for 20min – physical activity can greatly increase energy levels.
  • Ensure you are drinking the minimum water requirement which is ½ your body weight in ounces – for example, if you weight 180lbs, your minimum water amount is 90oz or 3L. Remember that coffee is a diuretic so depending on how many cups your are drinking per day, you may be in a negative water balance and most likely need to consume more.

 

References:

  1. Chen, Alison: http://www.dralisonchen.com/2015/02/is-your-caffeine-addiction-a-preventative-healthcare-measure/
  2. Parry N. Does Caffeine Affect the Absorption of Vitamins and Minerals? Livestrong.com: http://www.livestrong.com/article/464884-does-caffeine-affect-the-absorption-of-vitamins-or-minerals/
  3. Can Drinking Coffee Cause Diarrhea? Livestrong.com: http://www.livestrong.com/article/348718-can-drinking-coffee-cause-diarrhea/
  4. Does Coffee Irritate Stomach Ulcers? Livestrong.com: http://www.livestrong.com/article/347548-does-coffee-irritate-stomach-ulcers/
  5. American Society of Hypertension. Studies Indicate Lifestyle Variations Affect Hypertension. Today’s Dietician. Available at: http://www.todaysdietitian.com/news/070811_news.shtml. Accessed March 18, 2015.
  6. Katan M, Schouten E. Caffeine and Arrythmia. Am J Clinic Nut. 2005;81:539-540. Available at: http://ajcn.nutrition.org/content/81/3/539.full. Accessed March 17, 2015.
  7. How Caffeine Affects the Nervous System. Livestrong.com: http://www.livestrong.com/article/409740-how-caffeine-affects-the-nervous-system/
  8. Chronic Fatigue: Tired of Feeling Tired? WebMD: http://www.webmd.com/women/features/chronic-fatigue-tired-feeling-tired?page=2
  9. The Hidden Dangers of Caffeine; How Coffee Causes Exhaustion, Fatigue and Addiction. Natural News: http://www.naturalnews.com/012352_caffeine_coffee.html
  10. Brian MacMahon, M.D., Stella Yen, M.D., Dimitrios Trichopoulos, M.D., Kenneth Warren, M.D., and George Nardi, M.D. Coffee and Cancer of the Pancreas. N Engl J Med 1981; 304:630-633. Available at: http://www.nejm.org/doi/pdf/10.1056/NEJM198103123041102. Accessed March 17, 2015.
  11. Kidney Stones and a New Risk For Coffee Drinkers. Mercola.com: http://articles.mercola.com/sites/articles/archive/2004/09/22/kidney-stones-coffee.aspx
  12. Fibrocystic Breast Condition. Brown University Health Promotion: http://www.brown.edu/Student_Services/Health_Services/Health_Education/womens_health/fibrocystic_breast_condition.php
  13. Caffeine content for coffee, tea, soda and more. Mayo Clinic: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  14. What kind of coffee has the most caffeine? Livestrong: http://www.livestrong.com/article/144174-what-kind-coffee-has-most-caffeine/
  15. Vitamins and Supplements Lifestyle. Guarana. WebMD: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-guarana
  16. Kola Nut. Drugs-Forum: https://drugs-forum.com/forum/showthread.php?t=116270
  17. Yerba Mate Tea. Caffeine Informer: http://www.caffeineinformer.com/caffeine-content/yerba-mate
  18. Caffeine Intake During Pregnancy. American Pregnancy Assocation: http://americanpregnancy.org/pregnancy-health/caffeine-during-pregnancy/

Recipes to Help Fight Allergies

Quinoa Salad Stuffed Peppers

Adapted from http://www.eyecandypopper.com/2014/10/13/meatless-monday-quinoa-stuffed-sweet-peppers-and-arugula-vegan-gluten-free/ and http://www.seletsucre.com/roasted-vegetable-quinoa-salad/

Vitamin C is a natural anti-histamine and benefits the immune system by increasing many different immune functions. Rich in vitamin C, peppers are a great addition to meal or snack time. This quinoa salad includes kale and parsley, both of which also are sources of vitamin C.

Yield- 4 servings

Ingredients
• 4 large peppers (colour of your choice)
• 1 cup quinoa, uncooked and rinsed well
• 2 cups water or stock (vegetable or chicken)
• 2 tbsp Camelina oil or extra virgin olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 pint cherry tomatoes, halved
• 4 large leaves of kale (or collard or beet greens), torn into pieces
• 5-6 sprigs of parsley, finely chopped
• Sea salt, to taste
• Ground black pepper, to taste

Instructions
1. Cut the tops off of the peppers around the stem. Remove all of the seeds and place on a baking sheet lined with parchment paper.
2. Pre-heat oven at 400oF.
3. In a medium-sized pot, bring the water or stock to a boil. Add the rinsed quinoa and reduce the temperature to medium-low. Cover and cook for 15-17 minutes. (If the liquid has completely evaporated before the end of cooking time, add a bit more water). Once cooked, remove from the heat, covered, and let sit for 5 minutes.
4. While the quinoa cooks, warm the oil in a pan on medium heat. Add the diced onion and sauté for 3-4 minutes, or until translucent. Add the garlic and cook for another 2-3 minutes. Next, add the zucchini and tomatoes and cook for 2-3 more minutes. Add the kale and parsley, mix and cook for 1-2 minutes. Turn off the heat.
5. When the quinoa has finished cooking, add it to the pan with the vegetables. Stir well to combine. Season with salt and pepper to taste.
6. Fill the prepared peppers with the quinoa mixture until overflowing.
7. Place the stuffed peppers in the oven and cook for 25-30 minutes. (You want the peppers to be cooked, yet holding their form (not mushy and overcooked).
8. Remove the peppers from the oven and let cool for several minutes before serving. Enjoy!

Sweet Nettle and Ginger Tea

Adapted from The Whole Life Nutrition Cookbook

Nettle (known as stinging nettle) is a great herb for managing seasonal allergies or hay fever. Combined with ginger (containing anti-inflammatory properties) some lemon juice (a source of vitamin C and antioxidants), and raw honey, and you have yourself a soothing drink to sit back and relax with during allergy season.

Yield- 6 servings

Ingredients
• 5 slices fresh ginger
• 4 cups water
• ¼ cup dried nettles
• Raw honey, to taste

Instructions
1. Place ginger and water in a medium stainless steel or glass pot. Cover and bring to a gentle boil. Reduce heat to low and simmer for 10-15 minutes.
2. Remove from the heat and add the dried nettles. Steep for 10-20 minutes, with the lid on.
3. Strain tea through a fine-mesh strainer into a wide-mouthed mason jar.
4. Sweeten to taste with raw honey while the tea is still warm.
5. Drink warm or refrigerate and drink cold.
6. Store any unused tea in the refrigerator in a covered jar.

Steamed Vegetables with Lemon-Garlic Dressing

Adapted from The Whole Life Nutrition Cookbook

Quercetin is a bioflavonoid found in a variety of brightly coloured vegetables and fruits. Quercetin has anti-inflammatory and anti-oxidant properties and acts as a natural anti-histamine, thus beneficial for those with allergies. Some examples of foods containing quercetin include capers, onions, peppers, asparagus, broccoli, kale, berries and apples.

Lightly steaming vegetables locks in nutrients and enhances digestibility. For this recipe, vary the vegetables to what is in season and/or what you like! Pair this vegetable side with your protein of choice (roasted chicken, baked wild salmon, grilled organic tofu)

Ingredients
Vegetables
• 2 carrots, cut into thin strips
• 1 medium zucchini, cut into thin strips
• 1 small red bell pepper, cut into thin strips
• 2 cups small broccoli florets
• 1-2 tbsp capers, rinsed and drained (optional)
• ¼ cup finely chopped fresh parsley, for garnish

Dressing
• Juice of ½ lemon, freshly squeezed
• 2 tbsp extra virgin olive oil
• 1 garlic clove, finely minced
• ½ tsp finely grated lemon zest
• ¼ tsp sea salt or Herbamare

Instructions
1. To prepare the vegetables, place the cut vegetables (carrots through broccoli) in a steamer basket over approximately 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat until the water starts to gently boil. Steam for 5-7 minutes or until crisp-tender.
2. Transfer veggies to a bowl.
3. To make the dressing, whisk together all of the ingredients in a small bowl. Pour the dressing over the steamed vegetables. Add the capers (if desired) and parsley and toss. Season with additional sea salt to taste.

References
Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York: Atria Books.