Category: Blog

What’s In Your Water? (Filter Guide)

In 2019, the Environmental Working group, an authority on environmental health matters, released a peer-reviewed study estimating that chemical pollutants in drinking water could result in more than 100,000 cancer cases in the USA alone. Read the report here.

It’s vital to know your water is safe. You can have your drinking water tested with Doctor’s Data labs (click here for more info). Below is all you need to know about the water you drink and how to make sure it’s as clean and healthy as possible.

Do you know what’s in your water?

      • City water usually has high sodium levels
      • Soft water replaces calcium and magnesium with sodium
      • City water is chlorinated to kill bacteria
      • City water is fluorinated to prevent tooth decay, though many cities are stopping this but Edmonton continues to flouridate
      • City water may contain calcium hydroxide or other alkaline substances to change pH of water so it doesn’t corrode pipes
      • Chlorine and other additives used to treat water can react with other organic chemicals to produce toxic chlorinated hydrocarbons, chloramines including chloroform and other trihalomethanes.
      • Water pipes may contribute chemicals or metals – especially copper and lead.

What’s in a typical supply of:

Tap Water

      • Sanitation process may not clean up tap water supply of animal wastes, local fertilizers, and insecticides, and chemical wastes.
      • Tap water can also have lead, radon, nitrates, mercury, aluminum, cadmium, organic solvents, bacteria, viruses, parasites, industrial chemicals, pesticides, asbestos, chlorine, fluoride, and sodium.

Well Water

      • No sanitation process. It’s important to test well water annually.
      • May contain heavy metals, pesticides, herbicides, radon, asbestos, hydrocarbons, bacteria.

Spring Water

      • Mineral content varies widely depending on region; water from lakes, streams, and spring water from east coast and pacific north west areas are low in minerals, central North America is high minerals
      • May also be polluted – is important to test

Filtered Water

  1. Activated carbon (eg. Brita)

  • Clears bacteria, parasites, most viruses, Cl2, and heavy metals, particulate matter
  • Cannot use hot water in filter – releases contaminants
  • Not for inorganic minerals i.e. fluoride, rather it is best for removing organic chemicals and chlorine, micro-organisms and metals
  • Carbon is granulated – has direct pockets between carbon particles to trap bacteria and remove from water but bacteria may multiply, silver is used to kill bacteria

  1. Solid Carbon Block (eg. Berkey filter)

  • Traps more chemicals, organic pollutants, radon, asbestos than granulated carbon filters
  • Change regularly to avoid dumping more bacteria and chemicals into drinking water
  • Will filter 400-1,000 gallons until they need be to changed.

  1. Reverse Osmosis

  • Under pressure, water flows through special membranes with microporous holes (size of water) allowing water to pass through and reject larger molecules.
  • Removes 100% of all organic material and almost all minerals – minerals need to be added back in
  • Are energy efficient as they only require pressure from the tap water

  1. Distilled Water

  • Vaporizing water (i.e. steam) in one chamber and then condensing in the 2nd chamber, removes all minerals, organisms and chemicals
  • Should be pure water but there may be organic chemicals that evaporate along with the water
  • Similarly devoid of minerals; may need to be added back.

What do we drink at Natural Terrain?

Of all the options (tap, brita, solid carbon, well, spring, distilled, reverse osmosis), we recommend solid carbon (Berkey) and reverse osmosis.

  • Solid carbon filters (eg Berkey filter) – removes bacteria, chlorine, most chemical pollutants
  • Reverse osmosis removes nitrates and Fl, be aware of possible need to re-mineralize water

The Environmental working group has also released an updated water filter guide that helps you to understand the different types, and even helps you decide which is best for you and your water. Check out this link for the guide.

 

Photo by Imani on Unsplash

Dirty Dozen Chemicals to Avoid for your Hormones, part 2

This is part 2 of the endocrine dirty dozen list: a deep dive into the 12 most toxic substances we are exposed to, and how to reduce your exposure. Check the blog for part 1! Also download the Healthy Home & Body Detox Guide to really get a good handle on cleaning up your health.

ARSENIC

Arsenic isn’t just for murder mysteries anymore. In fact, this poison is lurking in your food and drinking water. If you eat enough of it, arsenic will kill you outright. In smaller amounts, arsenic can cause skin, bladder and lung cancer. Basically, bad news. Less well known: arsenic messes with your hormones! Specifically it can interfere with normal hormone functioning in the glucocorticoid system that regulates how our bodies’ process sugars and carbohydrates. What does that mean for you? Well disrupting the glucocorticoid system has been linked to weight gain/loss, immunosuppression, insulin resistance (which can lead to diabetes), osteoporosis, growth retardation and high blood pressure. Recent discoveries show that it is in chicken, due to it being placed in their feed to increase their growth more quickly.

HOW TO AVOID IT?

Eat organic chicken and avoid chicken raised on factory farms. Reduce your exposure by using a water filter that lowers arsenic levels. For help finding a good water filter, check out EWG’s buying guide

LEAD

You may or may not like heavy metal music, but lead is one heavy metal you want to avoid. It’s well known that lead is toxic, especially to children. Lead harms almost every organ system in the body and has been linked to a staggering array of health effects, including permanent brain damage, lower IQ, hearing loss, miscarriage, premature birth, increased blood pressure, kidney damage and nervous system problems. But few people realize that one other way that lead may affect your body is by disrupting your hormones. In animals, lead has been found to lower sex hormone levels. Research has also shown that lead can disrupt the hormone signalling that regulates the body’s major stress system (called the HPA axis). You probably have more stress in your life now than you want, so the last thing you need is something to make it harder for your body to deal with it- especially since this stress system is implicated in high blood pressure, diabetes, anxiety and depression.

HOW TO AVOID IT?

Keep your home clean and well maintained. Crumbling old paint (prior to 1978) is a major source of lead exposure, so get rid of it carefully. A good water filter can also reduce your exposure to lead in drinking water. Check out this link by the EWG for better help finding a filter. If you need another reason to eat better, studies have also shown that children with healthy diets absorb less lead.

MERCURY

Caution: that sushi you’re eating could be hazardous to your health. Mercury, a naturally occurring but toxic metal, gets into the air and the oceans primarily through burning coal. Eventually, it can end up on your plate in the form of mercury contaminated seafood. We also get mercury from some vaccinations and amalgam fillings. Pregnant women are the most at risk from the toxic effects of mercury, since the metal is known to concentrate in the fetal brain and can interfere with brain development. Pregnant women are cautioned not to eat more than one can of tuna a month, as tuna is one of the highest fish with mercury contamination. Mercury is also known to bind directly to one particular hormone that regulates women’s menstrual cycle and ovulation, interfering with normal signalling pathways. In other words, hormones don’t work so well when they’ve got mercury stuck to them. The metal may also play a role in diabetes, since mercury has been shown to damage cells in the pancreas that produce insulin, which is critical for the body’s ability to metabolize sugar.

HOW TO AVOID? For people who still want to eat (sustainable) seafood with lots of healthy fats but without a side of toxic hormone disrupting mercury, wild salmon and farmed trout are good choices. See our fish handout for more options of fish with low mercury content. Try to avoid or replace silver fillings, which are 50% mercury. Also avoid vaccines that contain mercury, the “flu shot” for example.

GLYCOL ETHERS

Shrunken testicles: Do we have your full attention now? This is one thing that can happen to rats exposed to chemicals called glycol ethers, which are common solvents in paints, cleaning products, brake fluid and cosmetics. Worried? You should be. The European Union says that some of these chemicals “may damage fertility or the unborn child”. Studies of painters have linked exposure to certain glycol ethers to blood abnormalities and lower sperm counts. Children who are exposed to glycol ethers from paint in their bedrooms have substantially more asthma and allergies.

HOW TO AVOID?

Start by checking out EWG’s Guide To Healthy Cleaning (ewg.org/guides/cleaners) and avoid products with ingredients such as 2-butoxyethanol (EGBE0 and methoxydiglycol (DEGME) Source

ORGANOPHOSPHATE PESTICIDES

Originally produced for warfare. Luckily, neurotoxic organophosphate compounds that the Nazis produced in huge quantities for chemical warfare during World War II were never used. After the war ended, American scientists used the same chemistry to develop a long line of pesticides that target the nervous system of insects. Despite many studies linking organophosphate exposure to effects on the brain development, behaviour and fertility, they are still among the more common pesticides in use today. A few of the many ways that organophosphates can affect the human body include interfering with the way testosterone communicates with cells, lowering testosterone and altering thyroid hormone levels.

HOW TO AVOID?

Buy organic produce and use EWG’s Shoppers Guide to Pesticides in Produce, which can help you find the fruits and vegetables that have the fewest pesticide residues. Check it out here

PERFLUORINATED CHEMICALS (PFCS)

Chemicals used to make non-stick cookware can stick to you. Perfluorinated chemicals are so wide spread and extraordinarily persistent that 99 percent of Americans have them in their bodies. One particularly notorious compound called PFOA has been shown to be “completely resistant to biodegradation” In other words PFOA doesn’t break down in the environment-EVER. That means that even though the chemical was banned after decades of use, it will be showing up in the people’s bodies for countless generations to come. This is worrisome, since PFOA exposure has been linked to decreased sperm quality, low birth weight, kidney disease, thyroid disease and high cholesterol, among other health issues. Scientists are still figuring out how PFOA affects the human body, but animal studies have found that it can affect thyroid and sex hormone levels.

HOW TO AVOID?

Skip non-stick pans as well as stain and water resistant coatings on clothing, furniture and carpets.

If you want to know more about how to know your levels or how to detox your exposures, download the Healthy Home & Body Detoxification Guide from Natural Terrain. Click here to download.

Sources for this article include: http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors http://www.globalresearch.ca http://www.naturalnews.com/029720_hormones_health.html

Photos by tian kuan on Unsplash, by Ibadah Mimpi on Unsplash, by Alison Marras on Unsplash

 

Dirty Dozen Chemicals to Avoid for your Hormones, part 1

There is no end to the tricks that endocrine disruptors can play on our bodies: increasing production of certain hormones, decreasing production of others, imitating hormones, turning one hormone into another, interfering with hormone signalling, telling cells to die prematurely, competing with essential nutrients, binding to essential hormones, accumulating in organs that produce hormones. This imbalance has created sleep disorders, anxiety, weight gain, skin problems, cancers, and much more.

Here are 12 of the worst hormone disruptors, how they do their dirty deeds, and some tips on how to avoid them.

ATRAZINE

What happens when you introduce highly toxic chemicals into nature and turn your back? For one thing, feminization of male frogs. That’s right; researchers have found that exposure to even low levels of atrazine can turn male frogs into females that produce completely viable eggs. Atrazine is an herbicide that is widely used on a majority of corn crops in the United States, and consequently it’s a pervasive drinking water contaminant. Atrazine has been linked to breast tumours, delaying puberty and causing prostate inflammation in animals. Some research has linked it to prostate cancer in humans.

HOW TO AVOID IT?

Buy organic produce and get a drinking water filter certified to remove atrazine. For help finding such a filter, check out EWG’s buying guide: ewg.org/report/ewgs-water-filter-buying-guide

BPA

Some may say that imitation is the sincerest form of flattery, but do you really want a chemical used in plastics imitating the sex hormone estrogen in your body?….NO!! Unfortunately, this synthetic hormone can trick the body into thinking it’s the real thing- and the results aren’t pretty. BPA has been linked to everything from breast and other cancers to reproductive problems, obesity, early puberty and heart disease. According to government tests, 93% of Americans have BPA in their bodies.

HOW TO AVOID IT?

Go fresh instead of canned- many food cans have BPA in their linings- or research which companies don’t use BPA or similar chemicals in their products, EDEN Organics is one such company. Say no to receipts, since thermal paper is often coated with BPA. Avoid plastics marked with “PC” (polycarbonate), or recycling label #7. Not all of these plastics contain BPA, but many do and its better safe than sorry when it comes to keeping synthetic hormones out of your body. Plastic water bottles can contain BPA and it is advisable to avoid these. For more tips, check out: ewg.org/bpa

DIOXINS

Dioxins are multi-taskers…but not in a good way! They form during many industrial processes when chlorine and bromine are burned in the presence of carbon and oxygen. Dioxins can disrupt the delicate signalling systems of male and female sex hormones in the body. This is a bad thing! HERE’S WHY: Recent research has shown that exposure to low levels of dioxin in the womb and early in life can permanently affect sperm quality and lower sperm count in men during their prime reproductive years. But that’s not all! Dioxins are very long-lived, build up both in the body and in the food chain, are powerful carcinogens and can affect the immune and reproductive systems.

HOW TO AVOID IT?

That’s pretty difficult, since the ongoing industrial release of dioxins has meant that the American food supply is widely contaminated. Products including meat, fish, milk, eggs and butter are most likely to be contaminated. You can cut down on your exposure by eating fewer animal products.

PERCHLORATE

Who needs foods tainted with rocket fuel?! That’s right, perchlorate, a component in rocket fuel, contaminates much of our produce and milk, according to EWG and government test data. When perchlorate gets in your body it competes with the nutrient iodine, which the thyroid gland needs to make thyroid hormones. Basically, this means that if you ingest too much of it you can end up altering your thyroid hormone balance. This is important because these hormones regulate metabolism in adults and are critical for proper brain and organ development in infants and young children.

HOW TO AVOID IT?

You can reduce perchlorate in your drinking water by using a reverse osmosis filter. (You can get help finding one here: www.ewg.org/report-ewgs-water-filter-buying-guide). As for food, it’s pretty much impossible to avoid perchlorate, but you can reduce its potential effects on you by making sure you’re getting enough iodine in your diet. Using iodized salt is one good way.

PHTHALATES

Did you know that a specific signal programs cells in your body to die? It’s normal and healthy for 50 billion cells in your body to die every day! But studies have shown that chemicals called phthalates can trigger what’s known as “death-introducing signalling” in testicular cells, making them die sooner than they should have. Yep, that’s cell death -in your man parts. If that’s not enough, studies have linked phthalates to hormone changes, lower sperm count, less mobile sperm, birth defects in the male reproductive system, obesity, diabetes and thyroid irregularities.

HOW TO AVOID IT?

A good place to start is to avoid plastic food containers, children’s toys (some phthalates are already banned in kid’s products), and plastic wrap made from PVC, which has the recycling label#3. Some personal care products also contain phthalates, so read the labels and avoid products that simply list added ”fragrance”, since this catch-all term sometimes means hidden phthalates. Find phthalate-free personal care products with EWG’s skin Deep Database: ewg.org/skindeep

FIRE RETARDANTS

What do breast milk and polar bears have in common? In 1999, Swedish scientists studying women’s breast milk discovered something totally unexpected: The milk contained an endocrine-disrupting chemical found in fire retardants, and the levels have been doubling every five years since 1972! These incredibly persistent chemicals, known as polybrominated diphenyl ethers or PBDE’s, have since been found to contaminate the bodies of people and wildlife around the globe- even polar bears. These chemicals can imitate thyroid hormones and disrupt their activity. This can lead to lower IQ, among other significant health effects. Several kinds of PBDE’s have now been phased out, but this doesn’t mean that toxic fire retardants have gone away. PBDE’s are incredibly persistent, so they’re going to be contaminating people and wildlife for decades to come.

HOW TO AVOID IT?

It’s virtually impossible, but passing better toxic chemical laws that require chemicals to be tested before they go on the market would help reduce our exposure. A few things that we can try in the meantime include using a vacuum with a HEPA filter, which can cut down the toxic-laden house dust, avoid re-upholstering foam furniture and taking care when replacing old carpet (the padding underneath may contain PBDE’S). Find more tips here ewg.org/pbdefree

This is part 1 of the endocrine dirty dozen list. Look out for part 2!

If you want to know more about how to know your levels or how to detox your exposures, download the Healthy Home & Body Detoxification Guide from Natural Terrain. Click here to download.

Photos by Alex Kondratiev on Unsplash, by Kai Dahms on Unsplash

Sleep Hygiene: What you can do to help you sleep

What your body does during the day is just as important as what your body does during the night. Sleep is highly important for health and wellbeing. Ensuring you are getting the sleep you need is one of the best methods of self-care. Last week we provided 5 tips to help you have a better sleep, this week we have 5 more to get you sleeping optimally.

1. Sleep in a dark, cool and quiet room.

Setting up your bedroom in a way that helps the body carry out the natural sleep cycle can be very helpful for your sleep.  Keeping the room dark is important because when the body senses darkness, it produces melatonin which helps you fall asleep. The temperature in your room is also important for your sleep. Naturally, our body temperature drops before bed, so making the room cold will help mimic this natural effect and help you to fall asleep. Sleeping in a quiet room increases the amount of deep sleep and improves the quality of sleep.

 

2. Establish a relaxing routine before bed.

By doing relaxing activities, such as having a bath, reading, journaling, knitting or mediation, you decrease the amount of cortisol in your body. Cortisol is your stress hormone which works opposite to melatonin levels: when melatonin is high, cortisol is low and sleep is initiated. When melatonin is low, cortisol is high and you wake up.

3. Don’t lie in bed for more than 30 minutes.

If you are having trouble falling asleep or if you wake up in the middle of the night and can’t return to sleep, do not spend more than 30 minutes in bed awake.  Instead, get out of bed and do some relaxing activities, or perhaps carry out your relaxing bedtime routine.  Ensure you are keeping the lights low when you get up.

 

4. Go outside first thing in the morning.

The sleep-wake cycle established by the body is what wakes us up in the morning and helps us to fall asleep at night. It is called the circadian rhythm. One of the main drivers behind the circadian rhythm is the production of melatonin. Melatonin production is started when the body senses darkness and helps the body to fall asleep.  Conversely, melatonin production is inhibited when there is light. By going outside first thing in the morning, you are telling the body it is time to be awake and will help to cycle you back to sleep when it is dark out.

5. Do not eat a large meal before bed time but if hungry have a small, light, healthy snack.

Large meals may lead to reflux, heart burn and other digestive pains which may result in poor sleep. However, it is also important to eat if you need help regulating blood sugars.  Sometimes having low blood sugar after not eating can wake a person up at night. If you have this problem, eat a light snack with tryptophan. High protein snacks like turkey, fish, poultry, eggs, soy protein are the best as they can provide tryptophan needed to produce melatonin and serotonin.

 

You can read more of our sleeping tips here.

Photo by bruce mars on Unsplash

5 Tips for a Good Night’s Sleep

Sleep is an essential part of health and wellbeing.  In order to improve sleep quality, there are a number of different supplements that can be used. However, before supplements are prescribed, we must look at the foundation and the lifestyle elements that affect sleep. Healthy sleep habits are often referred to as sleep hygiene because similar to personal hygiene, sleep hygiene helps to maintain health and prevent illnesses. In this post, we will share with you our top 5 sleep hygiene tips.

1. Avoid Caffeine

This first tip may seem very obvious to you, but it is so important! Avoid caffeine-containing beverages or foods after 2 pm and if you are sensitive to caffeine avoid it after 12 noon. Some common caffeine-containing products include coffee, sodas,  some vitamin waters, chocolate, ice cream and even decaf coffee and tea has a bit of caffeine.  A recent study showed that in some people, caffeine is not metabolized efficiently and they can feel the effect long after consuming it. As such, an afternoon cup of coffee or tea will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine. In addition to caffeine being a stimulant that can keep you up at night, it is also a bladder irritant that can wake you up in the night to use the washroom.

2. Keep a regular routine to train your biological clock.

Go to sleep and wake up at the same time each day, even on the weekends! Keeping a regular schedule helps the body know when it is supposed to sleep.

3. Do not use electronics 1-2 hours before bed.

Electronics, such as cell phones, tablets and televisions give off a blue light that affects melatonin production and the natural sleep-wake cycle. Avoiding the use of electronics 1-2 hours before bed, as well as dimming the lights help to encourage the body to prepare for sleep.

4. Use your bed only for sleep and sex

By limiting the activities that you do in bed, you are helping the mind make the association that when you are in bed, it is time to relax and go to sleep.  If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bedroom as a place to sleep.

5. Don’t panic about a poor night’s sleep.

This makes your sleeping worse. Trust in the wisdom of your body that you are getting enough sleep.  Instead, use positive self-talk phrases before going to bed. Repeat a positive affirmation regarding sleep 10 times in a row and do this 3x/day. Here is an example of an affirmation you can repeat: “I trust in the wisdom of my body to get the sleep I need.”

 

Getting a good night’s sleep starts by regulating the body’s natural sleep-wake cycle. Simple lifestyle tips, such as the ones above help to improve sleep. There are many other sleep hygiene tips that can be done to help the body to get a good night’s sleep, which we will share over the next couple weeks. Making sleep a priority is an important choice in achieving overall wellness.

 

You can read more about why sleep is important here.

The Importance of Sleep

Sleep is an important part of your physical, mental and emotional health. How you feel during the day, is largely a result of how you sleep at night.

Sleep plays a role in controlling your hunger hormones: ghrelin which causes appetite and leptin which suppresses appetite. It affects your memory, concentration and focus. People with better sleep have a reduced risk of cardiovascular disease, diabetes and depression.

The body has a natural sleep cycle called the circadian rhythm. It is largely controlled by natural sunlight. The darkness stimulates the brain to release melatonin which initiates sleep. Sometimes the circadian rhythm can be disrupted which causes sleep issues.

Sleep is one of the pillars of health and it is very important to make sure that you are sleeping optimally. Sleep issues can occur with falling asleep, staying asleep, waking up at night, light sleeping, not feeling refreshed in the morning or snoring loudly. If you have any of these issues, book an appointment so we can help you on your path to health and wellbeing.

What is the Mediterranean Diet? And Is It Good for You?

Nutrition is one of the foundational building blocks of health. What we eat plays an incredibly important role in our digestion, mental health, hormone production and energy levels. At Natural Terrain, assessing a patient’s diet and nutritional intake is a common occurrence. Diet is an important way to make sure you are getting all the vitamins, minerals, proteins and nutrients you need to be healthy. The diets that are prescribed are often well-researched diets that are tailored to the needs of the patient. One diet that has a lot of good research behind it is the Mediterranean diet.

What is the Mediterranean Diet?

The Mediterranean Diet is a diet based on the daily servings of food groups. Often the Mediterranean diet is described in a pyramid, with different food groups put into different levels. The bottom of the pyramid is what should be eaten at every meal and the top of the pyramid are foods that should be eaten the least.

Base Level

On the base of the pyramid is vegetables, fruits, whole grains, herbs, legumes and healthy fats. Olive oil is encouraged as the main healthy fat, but nuts and seeds are also placed in this category. Legumes, such as beans, peas and lentils should replace meat products in at least 3 of your meals each week. Every meal should focus on this main category.

Level 2

The next level of the pyramid is fish and seafood. Fish is the main source of animal protein in the Mediterranean diet. It is high in Omega-3’s which are anti-inflammatory and great for your health. When selecting which types of fish to eat, it is best to choose fish with lower levels of mercury. You can look here for low mercury fish. In Edmonton, we recommend buying your fish from Ocean Odyssey Inland for some of the freshest, high-quality fish.

Level 3

The third level is Poultry, Eggs and Dairy which should be consumed in small amounts. Eat these types of foods once every couple days.

Top of the Pyramid

The last category, which should make up the lowest proportion of your diet is red meats and sweets. Choose lean cuts of meats when possible and consume these only a couple of times each month. Leave sugary foods for special occasions only.

Water is encouraged to be drank throughout the day. Moderate intake of red wine is allowed, with the maximum drinks per day being 1 for women and 2 for men.  While the emphasis is on food group selection, the Mediterranean Diet also suggest daily exercise and eating with others, which are good practices to start.

What are the health benefits?

The health benefits of the Mediterranean has been well studied. One of the most studied link is between the Mediterranean diet and the prevention of cardiovascular disease. Studies show that following a Mediterranean diet can reduce your risk of stroke, heart attacks and death from cardiovascular disease. It has also been shown to significantly reduce blood pressure.

Mediterranean diets also have been useful in preventing and treating diabetes. The Mediterranean diet can help lower glucose levels and improve insulin sensitivity.

Besides diabetes and cardiovascular disease, the Mediterranean diet has been helpful to improve sleep quality, manage PCOS, prevent cognitive decline, decrease the risk of depression and prevent some cancers.

Although the Mediterranean diet is considered a ‘diet’, it does not require any change in the amount of food intake. Working with a naturopathic doctor to tailor a diet like the Mediterranean diet can be an important step in preventative medicine and building the foundation of health.

References

  1. Schwingshackl L, Hoffmann G. Adherence to Mediterranean diet and risk of cancer: an updated systematic review and meta-analysis of observational studies. Cancer Medicine. 2015;4(12):1933-1947. doi:10.1002/cam4.539
  2. Shafiei F, Salari-Moghaddam A, Larijani B, Esmaillzadeh A. Adherence to the Mediterranean diet and risk of depression: a systematic review and updated meta-analysis of observational studies. Nutr Rev. 2019;77(4):230-239. doi:10.1093/nutrit/nuy070
  3. Martini D. Health Benefits of Mediterranean Diet. Nutrients. 2019;11(8). doi:10.3390/nu11081802
  4. Campanini MZ, Guallar-Castillón P, Rodríguez-Artalejo F, Lopez-Garcia E. Mediterranean Diet and Changes in Sleep Duration and Indicators of Sleep Quality in Older Adults. Sleep. 2017;40(3). doi:10.1093/sleep/zsw083
  5. Georgoulis M, Kontogianni M, Yiannakouris N. Mediterranean Diet and Diabetes: Prevention and Treatment. Nutrients. 2014;6(4):1406-1423. doi:10.3390/nu6041406
  6. Rees K, Takeda A, Martin N, et al. Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. Cochrane Heart Group, ed. Cochrane Database of Systematic Reviews. Published online March 13, 2019. doi:10.1002/14651858.CD009825.pub3
  7. Benson G, Pereira RF, Boucher JL. Rationale for the Use of a Mediterranean Diet in Diabetes Management. Diabetes Spectrum. 2011;24(1):36-40. doi:10.2337/diaspect.24.1.36

 

Ozone therapy: A diverse treatment option

Ozone therapy is a treatment used frequently in our clinic to help patients with a variety of different symptoms and conditions. Ozone is made up of 3 oxygen molecules. It is found naturally in the earth’s atmosphere and it can be produced with specialized equipment to be used therapeutically.  It is a strong antioxidant that donates an oxygen molecule to the body’s cells that need it to keep them healthy and strong. Ozone helps to keep the body in balance, can help with antiaging, and modulates the immune system. It has been used and researched for over 50 years in Europe.

At Natural Terrain, Dr. Mason-Wood, ND has studied and completed certifications allowing him to safely administer ozone therapy.

What is it used for?

Ozone therapy can be used for a number of different reasons. Some of the common uses include…

  • Bacterial infections
  • Chronic viral infections
  • Chronic Fungal infections
  • Dental infections
  • Chronic diseases
  • Cancers
  • Ulcers, wounds, rashes
  • Athletic performance
  • Anti-aging
  • Pain management
  • Inflammation
  • Brain fog

Administration

Ozone can be administered locally or systemically based on your needs. When ozone is administered systemically, it is administered through an IV. Ozone can also be injected locally, used in topical olive oil, or used as ear insufflation. 

Ozone therapy has provided a lot of relief for a lot of our patients. Consult a naturopathic doctor to find out if ozone therapy is right for you.

Korean-style Dandelion Salad

It’s hard not to notice the amount of yellow dandelions out there right now. Dandelions are more than a colourful addition to the yard, they are also great botanical herb and make a delicious salad.

Recently, we spent some time weeding, and instead of throwing away or composting the weeds, we were able to use the leaves for this salad. We love that this salad is environmentally friendly and that it had a delicious taste.

We hope you try and enjoy this salad.

Ingredients

  • Leaves of 4-5 large (8-10 small) dandelions washed and rinsed
  • 1 cup of chives (or green onions) thinly sliced
  • 4 cloves of garlic minced
  • 1-2 tbsps toasted sesame seeds (crushed or whole)
  • 3 tbsps soy sauce
  • 1 tbsp sesame oil
  • 2 tsps cane sugar
  • 1-2 tsps Korean red pepper powder (Gochugaru) – depending on how hot you like it
  • 2 tbsps apple cider vinegar

Instructions

  1. Wash and rinse the leaves thoroughly.
  2. Blanche 1-2 minutes and soak in cold water for 3-4 hours, the longer you soak, the less bitter it becomes.
  3. Wring out excess water in hands until most of the water is gone.
  4. Finely Chop.
  5. To make the dressing, mix together the soy sauce, sesame oil, sugar, Korean pepper powder and vinegar.
  6. In a large bowl, toss the greens, garlic and sesame seeds with dressing right before serving.

Recipe: Cauliflower Sheppard’s Pie

This is a hearty and wholesome meal that our whole family loved. We always get excited when we find recipes that are both delicious and packed with nutrients that will keep us healthy. We found the recipe from Dr. Raza Shah, ND, we made some tweaks and came out with a beautiful Sheppard’s pie.

To limit exposure to toxins, we suggest buying organic vegetables. It is good to refer to the Environmental Working Group’s Dirty Dozen to identify which vegetables and fruits are typically high in toxins. These are the vegetables and fruit which we prioritize when buying organic.

One of our favourite places to get our meat is from TK Ranch. They are an Albertan company, animal welfare approved, certified grass-fed and focus on environmental sustainability.

We hope you enjoy this recipe as much as we did!

 

Serving Size: 4

Time: 1 hour

 

Ingredients

  • 1 head of cauliflower (chopped into florets)
  • 2 tbsp extra virgin olive oil
  • 1 yellow onion (diced)
  • 2 cloves of garlic (minced)
  • 16 ozs of extra lean ground beef
  • 3 cups mushrooms (sliced)
  • 2 cups carrot (diced)
  • 2 stalks of celery (diced)
  • 1 tbsp Italian seasoning
  • 1/4 tsp sea salt

Directions

  1. Preheat the oven to 350ºF (177ºC)
  2. Place cauliflower florets in a saucepan, cover with water and bring to a boil. Let the florets boil until they are soft, about 15 minutes.
  3.  Heat a large pan with 1 tbsp of olive oil. Add in onions and garlic, until translucent and fragrant, about 5 minutes.
  4. Next, add the meat, and cook until browned
  5. Add the mushrooms, carrots, celery, Italian seasoning and salt. Cook for a few minutes, until the meat is cooked through. Remove from heat.
  6. Drain the cauliflower. In the same pot, add 1 tbsp of olive oil and a sprinkle of salt to the cauliflower.  Mash well until the cauliflower becomes almost like a puree
  7. Transfer the meat mixture to a casserole or pie dish and distribute it into an even layer. Top with the cauliflower mash and spread it evenly across the top.
  8. Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10 minutes or until golden. Remove from oven and serve. Enjoy!

Note:

  • If you are following a vegan or vegetarian diet you can substitute the ground meat for cooked lentils.