Tag: Health

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.

What’s In Your Summer BBQ? Series (Part 2 of 2)

This is part 2 of a super summer BBQ series, following from part 1 that talked about hot dogs, burgers, veggie burgers and buns. Now read up on all the other trimmings that come with a BBQ so you can enjoy your next summer hang to the fullest!

#4: Condiments

Ketchup, BBQ Sauce, Relish

Classic ketchup is made with tomatoes, vinegar, lots of sugar, and artificial flavouring. A tbsp of it contains 4g sugar, and the average person puts at least 2 tbsp on a burger or hot dog, giving you another 8-10g sugar – yikes!  Conventional ketchup is also made with conventional tomatoes, which are on the Environmental Working Groups dirty dozen list of the most chemically-sprayed agricultural products. For a healthier choice, choose organic ketchup and reduce the amount you use to cut back on sugar. Dr. Mason-Wood, ND loves his ketchup so he makes it himself or buys the Simply Naturals Organic ketchup.  The same applies to bbq sauces and other sweet-type sauces and relishes. When using these condiments, choose organic and low-sugar when possible, and limit use as much as possible.

Mustard

There is a bright side to condiments: mustard! Mustard is relatively low in preservatives and is usually very low in sugar (but check the label). Mustard seed is also a good source of vitamin B1, selenium and magnesium, which are important nutrients for various body functions. Its only downside is that it can contain a high amount of sodium.

Mayonnaise

It’s especially important to pay attention to mayonnaise because there is so much variation between the different kinds. Regular Hellman’s mayonnaise is mostly fat from canola oil and low-quality eggs, along with preservatives, salt and sugar. Canola oil is becoming a dangerous food the more that its agricultural source, rapeseed, is becoming genetically modified. It can also be partially hydrogenated, but this is now banned because of the well-documented negative health impacts from hydrogenation. A good alternative to regular mayo is a version made with avocado oil, cage-free eggs and honey instead of sugar.

#5 Toppings

It’s hard to go wrong here because they’re vegetables, right? There are always options that can make your choices healthier.

Lettuce

Iceberg lettuce, for example, while being a lettuce is just basically water: not a lot of nutrients or vitamins. Swap this out for Boston lettuce, romaine or even leafy kale and you’ll get B vitamins, antioxidants and minerals with your meal.

Tomatoes

Tomatoes are generally great to add, but make sure they are organic because they are in the top 12 foods most heavily sprayed with pesticides. According to the Environmental Working Group, one sample of conventional tomatoes contained 15 different pesticides and their harmful breakdown products. Also something to think about: have you ever considered if you have a food sensitivity to nightshades? This is a family of vegetables that include tomatoes, eggplant, peppers and potatoes, and for some people these foods can cause inflammation and exacerbate conditions like arthritis, skin conditions, autoimmune conditions, and even mental health concerns. A good way to test for this is by doing an elimination diet or food sensitivity testing with your Naturopathic Doctor.

Sauerkraut

Sauerkraut is generally a healthy food traditionally consisting of fermented cabbage, other vegetables, and salt. This means it is a live food with gut-healthy bacteria that will support your bacterial microbiota. But did you know that the grocery-store types that are sealed or canned are actually devoid of fermented bacteria? This is because they’re eliminated in the canning/processing. You can find a good, healthy, natural version at the Italian Centre locations in Edmonton.

#6: Drinks

Often at BBQs there are all sorts of sugary drinks, especially when there are kids around. Keep an eye out for pops and sodas with sugar, caffeine and artificial colours and flavours and carbonated drinks. Opt for water instead, or diluted juices or cooled herbal teas. Try an iced peppermint tea or iced hibiscus tea- refreshing, delicious and good for you! The reason that carbonated drinks (including water) are to be kept to a minimum and best avoided is that regular consumption contributes to osteoporosis.

#7: Socialize and run around

Don’t forget that the point of barbecues is to get together and enjoy summer. The guidelines of the most widely recommended diet, called the Mediterranean diet, has a whole section that recommends sharing meals and socializing with others. Lowering stress and increasing face-to-face contact with other humans actually changes the way we digest and metabolize food. So maybe once you’ve done your best with your food choices, let yourself relax and enjoy being with others. Let yourself make some Vitamin D naturally by running around in the sun without lathering yourself up in sun screen.

Here’s to a happy summer!

References

  1. Nutritional info on ketchup http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3005/2
  2. Bad condiments https://www.huffingtonpost.ca/2013/02/21/bad-condiments_n_2733484.html
  3. Canola oil https://draxe.com/canola-oil-gm/ 
  4. Environmental Working Group Dirty Dozen https://www.ewg.org/foodnews/dirty-dozen.php 
  5. Sauerkraut https://www.bbcgoodfood.com/howto/guide/health-benefits-sauerkraut
  6. Mediterranean diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.

 

The Time To Quit Smoking is Now

Smoking and the Immune System

Many common viruses, such as influenza and COVID-19, attack the respiratory tract and can make a person sick. Smoking decreases the antiviral factors in the lungs, leaving individuals who smoke or people who are exposed to high levels of smoke, more susceptible to viral infections [1].  New studies have shown that those who smoked and contracted COVID-19 were 1.4 times more likely to have severe symptoms and approximately 2.4 times more likely to be admitted to an intensive care unit, need mechanical ventilation or die compared to non-smokers [2,3]. These studies show that quitting smoking is an important way to keep your immune system strong.

Obstacles to Quit Smoking

Quitting smoking is no easy task: It takes incredible will-power, discipline and strength.  Some of the biggest obstacles to quitting smoking are dealing with cravings and nicotine withdrawal. Nicotine, the addictive substance in cigarettes, can rewire the brain so that a person keeps wanting to go back to smoking. Certain cues can make a person have stronger cravings. Another obstacle to quitting smoking is nicotine withdrawal. After 4-24 hours of not having nicotine, the body can react.  Symptoms of irritability/anger/frustration, anxiety, depressed mood, difficulty concentrating, increased appetite, insomnia, constipation, dizziness, nausea, and sore throat are common in nicotine withdrawal [4].  Luckily, all these symptoms can be managed and typically decrease and stop 2-3 weeks after quitting. If you are considering quitting smoking there are several steps you can take to help prepare yourself for success.

5 Tips to Help You Quit Smoking

Here are 5 helpful tips to get you started on quitting smoking…

1. Write down the reasons why you want to quit

Quitting smoking will take willpower and motivation. Writing down the reasons why you want to quit can help encourage you to take the first steps, and are great to refer back to to keep you motivated.

2. Avoid Triggers

Before quitting, take some time to record your smoking habits. Write down when you are smoking, and identify what makes you want to have a cigarette. Some common triggers may be stress, drinking alcohol, coffee, driving, break times or social gatherings.  Another common trigger can be things that remind you of smoking. On your quit day, get rid of all cigarettes, ashtrays and lighters. Try cleaning your house, clothes and car to avoid smelling the cigarette smoke which can lead to temptation. Avoiding triggers can often mean changing up your routine, be flexible in your schedule while you are quitting.

3. Find Support

Telling your friends and family you are going to quit is a good idea. They can help encourage you when things are getting tough and help keep you accountable. Reach out for support from counsellors, doctors (including naturopathic doctors), or online support if you feel like you are struggling.

4. Exercise

Exercise has not only been shown to increase motivation for people to stop smoking, but it has also been shown to help reduce cravings and increase the likelihood of quitting [5]. Try to do some exercise daily, especially when experiencing cravings,  to help improve your chances of quitting.

5. Take some deep breaths

Deep breathing has been shown to help reduce smoking withdrawal symptoms, irritability and reduce cravings [6].  When you feel a craving coming on, take some deep breaths, it will help calm your body and the craving will pass.

In addition to these tips, there are a variety of different treatments that can be used such as diet, lifestyle, supplements, herbs, and acupuncture that can help decrease cravings, manage the symptoms of nicotine withdrawal and increase the chances of quitting smoking long term.

If you are considering quitting smoking, make an appointment with one of our Naturopathic Doctors who can help support you through the process of quitting and keep you healthy.

 

Resources

  1. Duffney PF, McCarthy CE, Nogales A, et al. Cigarette smoke dampens antiviral signalling in small airway epithelial cells by disrupting TLR3 cleavage. Am J Physiol Lung Cell Mol Physiol. 2018;314(3):L505-L513. doi:10.1152/ajplung.00406.2017
  2. Vardavas CI, Nikitara K. COVID-19 and smoking: A systematic review of the evidence. Tob Induc Dis. 2020;18. doi:10.18332/tid/119324
  3. A Good Reason to Quit Smoking Now | Metagenics Institute. https://www.metagenicsinstitute.com/articles/covid-19-smoking/?utm_campaign=MI%20Newsletters&utm_source=hs_email&utm_medium=email&utm_content=86101142&_hsenc=p2ANqtz-_d2227sRwMD7p5PLFoaV4SKzb_Hzu-_zna3q-D_C2HgPcPORmNwN6DDqJQN3SqmAA_fR7tzQ-dTvKJYynP7upUHpoK2w&_hsmi=86101142. Accessed April 15, 2020.
  4.  McLaughlin I, Dani JA, De Biasi M. Nicotine Withdrawal. Curr Top Behav Neurosci. 2015;24:99-123. doi:10.1007/978-3-319-13482-6_4
  5. Aveyard P, Lycett D, Farley A. Managing smoking cessation‑related weight gain. Pol Arch Med Wewn. 2012;122(10):494-498.
  6. McClernon FJ, Westman EC, Rose JE. The effects of controlled deep breathing on smoking withdrawal symptoms in dependent smokers. Addict Behav. 2004;29(4):765-772. doi:10.1016/j.addbeh.2004.02.005

The Natural Process of Ageing

Whether we like it or not, we are all growing older every single day. We are not the same person we were 15 years ago, not physically, psychologically or socially. The process of getting older is known as ageing. Some of the first things that might come to mind when you hear the word ageing, is wrinkles, gray hairs, and sagging.  However, ageing goes beyond the outer appearance. The bones also get less dense, some organs begin to slow down and cells are slower at regenerating which can lead to disease. There are many processes in play that attribute to ageing. This article features 3 of the main causes of ageing: Oxidative stress, Telomere shortening and Glycation.

Oxidative Stress

Every day, our cells make energy in the form of a substance called ATP. While making ATP, oxygen atoms are exchanged and passed to different molecules. Oxygen has a negative charge and therefore binds to different molecules to become neutral and stable. However, occasionally one of those oxygens gets loose from the process. This free oxygen is called a reactive oxygen species (ROS) or free radicals. Because of the negative charge on the oxygen, it finds other molecules to bind to in the body, such as proteins, cell membranes, and DNA. When the oxygen binds it creates damage and can destroy the cells. When we are young, our bodies have antioxidant molecules that help prevent reactive oxygen species from causing damage. However, as we age, the number of these reactive oxygen species increases and there is less of the protective antioxidant molecules. This causes an increase in damage to our cells and can lead to some of the common ageing problems. For example, grey hair can be caused when reactive oxygen species (O-)  bind to water (H2O) in our hair resulting in hydrogen peroxide (H2O2). The hydrogen peroxide bleaches the hair, making it appear gray or white.

Telomere shortening

Our cells are constantly regenerating. As old cells die, our bodies replicate the DNA and create new cells. At the end of DNA, there is a small portion called a telomere. Telomeres are caps of the end of DNA. Every time the DNA is replicated, the telomeres become shortened. Once the telomeres become too short, that cell is no longer able to replicate. This causes damages to our cells and tissues and increases the ageing process.

Glycation

As we age, our body becomes less equipped to deal with sugars. The sugars in our blood combine with proteins and fats, creating advanced glycation end products (AGEs). The AGEs will then bind to certain receptors on our cells. This combination of AGEs and receptors (called RAGE) causes an increase in inflammation, a decrease in skin cell growth and causes collagen and elastin to break down. Collagen and elastin are proteins that are present in the skin and organs to help provide structure.  Therefore, glycation is one of the reasons that skin becomes more wrinkly and saggy during ageing. Glycation also affects the blood vessels, bones, muscles and organs and can cause decreases in body functioning.

Ageing is a complex process which involves many different mechanisms. While we can’t stop ageing, there are many things that can be done to ensure that you are ageing healthfully.

Concussions: Naturopathic Doctors can support you in your healing

Concussions are injuries to the brain after a traumatic injury. In fact, concussions are also known as mild traumatic brain injuries. But for a lot of people living with concussions, the symptoms and effects on daily life are anything but mild.  Trauma such as a car accident, sports injury or a fall causes the brain to shift abruptly in the skull. This causes there to be a shearing force on the brain causing neurological imbalances in the brain and can damage brain cells, resulting in what we call a concussion. While the brain is recovering after a concussion, it is more sensitive to the stimulus around it which can cause symptoms such as sensitivity to light, vision problems, nausea and vomiting, altered mental state, memory problems, and many more.

While concussions generally resolve on their own in 7 – 10 days, long term consequences can occur that can last months or years after the initial brain trauma. In Post-Concussion Syndrome, not only are many of the concussion symptoms persisting, but a person may also be experiencing personality changes, mental health issues, sleeping problems, and problems with staying focused. These symptoms can make it difficult to carry out daily functions such as working, going to school or interacting with others.

If you are dealing with a concussion or post-concussion syndrome, Naturopathic Medicine might be right for you. At Natural Terrain, Dr. Mason-Wood, ND is an experienced practitioner in treating concussions and post-concussion syndrome. Book your appointment today!

Earth Day and Detoxification

With the 51st anniversary of Earth Day just around the corner, we encourage you to make a positive change for your health and the environment. Here are a few tips for you:

1. Review the “dirty dozen” list (see below)– which is a list of the fruits and vegetables with the most pesticides – and commit to purchasing them organic. We know it is more expensive, however, you are what you eat, absorb and don’t excrete, right!?

2. Dispose of cosmetic and personal hygiene products that contain: chlorinated pesticides, heavy metals, PCBs and solvents. Visit the Environmental Working Groups cosmetic database to see how your cosmetics rate environmentally. Click Here to see the database. 

3. Get moving! Dust off your bike or lace up your walking shoes and instead of driving to the store for a few groceries, walk or ride! Every trip where you do not turn on your ignition saves the environment by reducing emissions. And remember, no one wins when you idle your vehicle – not your pocketbook, not your children having to breathe in more pollutants and especially not the environment.

4. Stop buying water from the grocery store: watch The Story of Bottled Water and remember that a home filtration system and Kleen Kanteen stainless steel water bottles are great steps to take for the environment, your health and pocket book (in the long run).

5. We encourage patients to read “Clean, Green and Lean – Get Rid of Toxins that Make you Fat” – by Naturopathic colleague Dr. Walter Crinnion. Remember to take the environmental toxin quiz to find out the level of toxins in your body. If you are exposed to lots of toxins, book an appointment with Dr. Mason-Wood ND who can help you detoxify your body.

6. Along the detoxification theme, we are pleased to promote our colleague, Dr. Carol Morley’s ND new book titled: “Delicious Detox” – a cookbook to help you through the detoxification process”. Click here to buy the book.  Congrats Carol!!

7. Participate in an event on Earth Day!  For ideas to create your own event in your community check out https://earthday.ca/!

DIRTY “DOZEN” LIST:

PRODUCTS WITH HIGHEST LEVELS OF PESTICIDES
1. Strawberries
2. Spinach
3. Kale, Collard Greens, Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Bell and Hot Peppers
11. Celery
12. Tomatoes

CLEAN FIFTEEN LIST: 

PRODUCTS WITH LOWEST LEVELS OF 
PESTICIDES

  1. Avocados
  2. Sweet Corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet peas (frozen)
  7. Eggplant
  8. Asparagus
  9. Brocolli
  10. Cabbage
  11. Kiwi
  12. Cauliflower
  13. Mushrooms
  14. Honeydew Melon
  15. Cantaloupe

 

 

Environmental Detoxification

With the changing of a season upon us, many talk about doing a spring cleanse. It can be confusing as there is much misinformation about what this entails, the benefits, risks, length of time etc. Ideally, the body should be able to detoxify itself but we are bombarded with toxins from the environment: pesticides and chemicals in and on our foods, chlorine and other chemicals in our water, chemicals in cleaning products, perfume, lotions and make-up, as well as pollutants in the air we breathe. Our bodies weren’t designed to cope with the level of toxins we are exposed to.

Toxicity is a becoming a health crisis. We ingest new chemicals, use more medication, eat more sugar and refined foods and abuse ourselves daily with various stimulants or sedatives. The incidence of many toxicity induced diseases has increased as well. Many people suffer from ongoing fatigue, bloating, headaches, pain, skin irritations and constant colds and coughs. Most conventional doctors would look only for disease, and if the patient’s tests come back negative, the doctor says nothing is wrong. We investigate this further by recommended Environmental testing to patients.

Often, people with symptoms are out of balance because of poor diet and low nutrition. Their bodies are overloaded with toxins from their diet and the environment, as well as too much sugar which leads to an overgrowth of bad bacteria and candida in the digestive system.

To assist in the detoxification process, I prescribed a very gentle liver support that involves three steps:
Step 1: homeopathic remedies to start the “drainage” or removal of toxins
Step 2: glutathione to help the liver get rid of these toxins and
Step 3: a herbal combination to promote better liver function.
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.

A good detox is not just about cleansing the liver. It is about correcting the diet, addressing environmental toxins in your environment, removing bad bacteria, re-populating the gut with healthy organisms, re-balancing pH levels, ensuring the kidneys are working effectively and supporting the drainage and detoxification processes of the liver. This is known as an integrated detoxification. To get the best results, it is important that a cleanse be supervised by your Naturopathic Doctor so that we can address any concerns that may arise, as well as ensure that you are completing the steps of detoxification in the right order. Often, this approach results in significant improvement in one’s overall wellbeing. People who suffer from the previously mentioned symptoms, as well as conditions such as low thyroid function, eczema and hormone imbalances often find their symptoms completely resolve. Professional guidance is the key. Detoxes in the kit form are potentially dangerous. Many focus on only one aspect of liver function and should not be used if you are on medication. Detoxes don’t need to be unpleasant and if properly supervised you will have minimal discomfort, if any.

Remember a key step that most miss in detoxification is to eliminate your exposure to environmental toxins in the FIRST place. A book we recommend is “Get rid of the Toxins that make you Fat – Clean, Green and Lean” by. Dr. Walter Crinnion ND. We also recommend you schedule an “Environmental check up” appointment with Dr. Michael Mason-Wood ND who is one of the only practitioners in Edmonton who has completed Dr. Crinnion’s ND Environmental Medicine specialty training program. In the meantime, take our “Environmental Quiz” and we also recommend reading our article: Environmental Toxins Do you know your Body’s Levels

Supporting your child’s mental well being and health

Dr. Chris Bjorndal ND gives insight into ‘The Umbrella Effect’, taught by Dr. Jen ND

When my son was ten years old he experienced some setbacks at school when he was being bullied by another boy in his grade. This raised concern in me because when I was a child I had a difficult time in school. My mental health challenges started in grade 3 and I wished that I had the skills to handle the mental and emotional waves of my life. As I write about in my book, “Beyond the Label: 10 steps to Improve your Mental Health with Naturopathic Medicine” mental health is multi-factorial. We need to develop a solid foundation in all ten areas to prevent mental illness and achieve mental wellness.

A couple years ago, I attended the Northwest Naturopathic Medicine conference, primarily because I was drawn to a lecture titled: The Umbrella Effect: Strategies to Support Pediatric Mental Well Being in Family Practice by Dr. Jen Forristal ND. I arrived on the Friday night to celebrate another colleague’s birthday party. By chance (or divine guidance) I ended up sitting beside Dr. Jen ND– who was the one person I wanted to meet given my practice focus is on mental health.

Dr. Jen Forristal BSc ND is a naturopathic doctor and children’s mental health specialist located in Kitchener, Ontario.

Dr. Jen ND explained to me that “throughout our lives we will face many challenges and setbacks. Much like the rain, these are aspects of our life that most people experience and we have little control over. The sun doesn’t always shine in life and often, we spend a lot of time wishing the storms will pass, instead of properly protecting ourselves from the rain. What is important as parents, is to teach your children the skills that will empower them to grow in their mental and emotional health. These she refers to as “umbrella skills”. These skills are made up of emotional and cognitive skills: gratitude, resilience, mindfulness, intrinsic motivation, self-efficacy, autonomy, purpose, optimism, integrity, lifestyle, empathy, kindness, growth mindset, cognitive flexibility and grit.

The happiest and most successful people possess these skills and they are highly predictive of our future wellbeing.”

 

These skills are made up of emotional and cognitive skills: gratitude, resilience, mindfulness, intrinsic motivation, self-efficacy, autonomy, purpose, optimism, integrity, lifestyle, empathy, kindness, growth mindset, cognitive flexibility and grit.

 

As a parent, I have had to get myself out of the way and not project my childhood experiences onto my son. An example of this was when I was in Grade four, girls in my class started an “I hate Christina” club, and this devastated me. The same thing happened to my son when he was in grade two. My heart sank when he told me as I flash-backed to my horrible childhood experience. But his response highlights the difference between poor self esteem, which I had at his age and self confidence, which he has, as he said: “It’s okay mom—no one joined!”

Natural Terrain Family
Dr. Chris ND with her husband and son.

Another example is my son sometimes can feel left out in a group of three and my reaction was “Let’s only do one on one play dates”, essentially avoiding groups of three. Seems logical right? When I consulted with Dr. Jen ND her solution was the exact opposite of mine. She said “you want him to experience groups of three so that he learns how to navigate this. If you don’t do this, what do you suppose will happen when he is an adult and may have to work in a group of three on a work project?” One suggestion she gave our son was that he talk to the other boys and discuss a strategy where if one of them is feeling left out that they work together to make sure everyone is included.

Umbrella skills will carry our children forward in life and support them when emotional weather gets cloudy in their life.

By using these skills we can actually strengthen our mindset and re-frame the challenges we experience; reducing what felt like a heavy downpour to a light drizzle.   All of the skills are important and work best together. For example, working hard with grit is important but without a sense of purpose it becomes unfulfilling.

By developing these habits, we will develop the confidence and strength it takes to hold ourselves up and pursue life’s opportunities, despite the stormy weather. 

If you would more information about Dr. Jen’s ND Umbrella Project visit her website at https://umbrellaproject.co/for-parents/

-Dr. Chris Bjorndal, ND

References:

Dweck, Carol. Mindset – The New Psychology of Success. Ballantine Books, 2006

Foristall, Jennifer – Pediatric Mental Health lecture, Northwest Naturopathic Conference, April 2017.

Spring Detoxification: 10 Ways to Detoxify Your Body

Ahh…  Spring is here and no matter where you live, growth is all around. Plants are starting to bud, blossom and bloom. You may have noticed Canada Geese returning and birds chirping. And the days are getting longer. It’s a time of growth and regeneration. We want you to feel energized and ready to take on the tasks of spring time. Let’s start the spring cleaning by cleansing our body with a detox!

What is Detoxification?

Detoxification is the process of clearing, neutralizing or transforming toxins from the body, and therefore clearing excess mucus and congestion.  Toxins accumulate as a result of poor digestion, colon sluggishness and dysfunction, reduced liver function, and poor elimination through the kidneys, respiratory tract, and skin.

Detoxification involves dietary and lifestyle changes that reduce the intake of toxins while improving elimination.  The avoidance of chemicals from food or other sources, including refined food, sugar, caffeine, alcohol, tobacco, and drugs, helps minimize the toxin load.  Drinking extra water and increasing fibre by including more fruits and vegetables in the diet are also essential steps. Below are 10 suggestions for you – pick one or two and get started today!

Top Ten Ways to Detoxify Your Body

  1. Deep Breathing – Your lungs are an important organ of detoxification, so deep breaths are a wonderful way to begin this process. Practice it while driving, sitting at your desk, in line at the grocery store and in the bath.  A great side effect is better mood and improved memory!
  2. Saunas – We store a lot of toxins in our fat, and one of the only ways to get them out is through sweating.  If using saunas, make sure you do four rotations of 15 minutes in the sauna separated by 2 minutes in a cool shower or pool for a total of 1 hour.
  3. Castor Oil Packs – Castor oil helps to stimulate the liver and get rid of toxins in the gut, along with improving skin quality and sleep.
  4. Exercise – Sluggish muscles and excess fat can store and create toxins from inactivity.  When you exercise, the extra blood pumping helps to wash away the waste products and make your body healthier.
  5. Drink Water – Water is necessary for diluting and bringing waste to the kidneys to be filtered out as urine. If you don’t drink water, the toxins stay in your body and lead to fatigue, muscle pain and irritability.
  6. Lemon Juice – First thing in the morning, take the juice of one organic lemon and add it to some warm water to make a nice drink. This helps to clear away the mucus in your gut that has accumulated while sleeping and helps to kick start your liver for a good day of filtering.
  7. Dry Skin Brushing – Dry Skin Brushing involves using a dry, natural bristle, soft brush to brush your skin prior to bathing. Start at the feet and hands and work your way up, always stroking towards the heart.  This can be done every day, year round. This helps to clear toxins from the skin (the largest detoxifying organ of the body!).
  8. Eat Organic Foods – If you decrease the amounts of pesticides, heavy metals and pollutants that are going into your body, you will have less to worry about removing. It’s just that simple.
  9. Fresh Air – High levels of contaminants from the off-gassing of our houses can lead to higher levels of toxicity in our bodies.  Try to open your windows as much as possible, and get outside for at least 20 minutes each day.  As an added benefit, you will be getting vitamin D from the sun, which helps with mood and energy.
  10. Natural Products – So many of the chemicals we are exposed to are applied by our own hand. Try to use organic, natural cosmetics, soaps and cleaning supplies.  In this way, you will be helping the environment to detoxify as well as yourself.

Get Help

Health food stores do not know your individual characteristics and needs and may not support your body optimally during a detox.  Consult a Naturopathic doctor to find a program that will suit your body and result in more vibrant health and fewer unpleasant side effects.  Never attempt a detox without consulting your practitioner, especially if you suffer from any medical condition, are pregnant or nursing, or are in poor health.