THE SMOKE IS CLEARING

 

It’s looking better for the summer to end on a “lighter” note!


I don’t know about you but the continual smoke was starting to make me blue.  Now, I shouldn’t really be complaining.  I  didn’t lose anything to the fires.  I was not evacuated, and I started the summer in a very healthy state.  But still, between the phlegm, the bloody “boogers” in the morning, the burning eyes, and the headaches, I was really happy to see the rain on Saturday and happier still to see some blue sky today.

Rumour has it that the smoky air was equivalent to smoking 8 cigarettes per day and had a particulate score twice that of Beijing.  That does not sound to good to me considering my happiness relies on being able to play outside….

So, what to do now that we can start to breath deeply again.  Firstly, send all your good karma to those who need it and are not fortunate enough to have blue sky today and secondly, start taking some deep belly breaths.

What we want to do is break up and kick out that particulate matter.  So get out of that air conditioned air and do some belly breathing.  I mean long slow breaths that puff up your belly as big as it will go.

Now that you are feeling all calm lets incorporate other practices that will move “stuff” out of the lungs and blood.  
1.    Drink 2-3 litres of filtered water every day so we have a means to carry out the “junk”
2.    End your shower with one minute of cold water.  Remember to breath and rub the area that is in the cold water and concentrate on the lungs both front and back. (This is the same hydrotherapy I’ve been trying to get all my patients to do for years so now is a perfect time to start if your haven’t already.)
3.    Take some NAC (the supplement N-Acetylcystine). 500-1000mg 2-3 time/day to break up the phlegm.
4.    Take an infrared sauna.  Minimum 20 minutes/session to actually clear anything out.  (I like to stay about 45 minutes but I like the heat.)
5.    If you don’t’ like saunas then try an Epsom salt bath.  2-4 cups of Epsom salts per bath and you must soak a minimum of 20 minutes (maximum is when you get too pruny and the water is cold)

There are also herbs and homeopathics that could support the “detoxification” pathways and the lungs but I suggest you see your Naturopathic doctor to confirm which are appropriate for you specifically.

All the best and lets all be thankful for our clean air and do our part in keeping it clean.

 

DIGESTIVE TIPS FOR ALL

DIGESTIVE TIPS FOR ALL


THING TO DO
    MAKE TIME FOR MEALS
Make it a habit to sit down and enjoy your meals for best digestive results

    CHEW YOU FOOD AT LEAST 11-31 TIMES
Digestion starts in the mouth.  Breaking down your food properly first places less stress on your stomach.  You can reduce bloating by chewing your food sufficiently

    PROTEIN FIRST
Eating a proper meal first with make you less likely to indulge in sweets afterwards.  Eating protein (and fats) with your meals will slow the uptake of sugar avoiding spikes and falls a of the blood sugar.

    TAKE DIGESTIVE ENZYMES
This is especially for travel and eating out (restaurants and friends and family's included).

    TAKE CARE OF YOUR GUT
That means probiotics….make sure they are kept in the refrigerator and if you are travelling find one that is in spore form so that it keeps its potency out of the fridge.

    TAKE CHARGE OF THE MENU
Whether you are picking the restaurant or hosting the potluck; make sure there are plenty of dishing that you can choose from.

THINKG NOT TO DO
    DON’T DRING WITH YOUR MEALS
Try not to consume beverages (that's ALL drinks) at least 15 minutes before and 45-60 minutes after a meal

    DON’T EAT LATE AT NIGHT
Your chance of heartburn can greatly increase if you overeat and then lie down after your meal.  Try not to eat after 8pm.

    DON’T EAT FRUIT AFTER A MEAL
Fruit digests quickly so after a meal it can get held up in the stomach and start to ferment making for gas and bloating.

SUN TIPS FOR KIDS

                                                       SUNCREEN TIPS FOR CHILDREN


1.  The safest option for kids is sun hats, umbrellas, and sun clothes.  In other words NO sunscreen at all.  This is especially important for all babies under 6 months.  Their skin is very absorbent and even subtle chemical exposure to their developing organs can have lasting effects.  Also, fair-skinned babies do not yet have melanin proteins for sun protection.

2. Www.skincancer.org has a good resource page that describes the Ultraviolet Protection  Factor (UFP) labels on garments and which fabrics are best for sun protection. Click on protection then choose clothing.

3.  For your children older than six months choose a mineral sun block (as opposed to chemical sunscreen).  Zinc oxide or Titanium oxide are effective minerals to block and deflect the sun’s rays.  These minerals do NOT break down in the sun so are preferred.  However, the one downside is that these minerals can be sticky and may leave a “white” film.  But hay what do kids care as long as they can play outside all day!

4.  Never put anything on your skin you are not prepared to eat!
Adults, this goes for you too……..

BEST USE OF WHITE SUGAR

FINALLY A GOOD WAY TO USE UP ALL YOUR WHITE SUGAR

NO, your not going to eat it you are going to wear it.
This sugar scrub is easy to make and makes your skin feel great.

1.     Combine the following in a glass jar
a.    1 cup sugar
b.    ½ cup sweet almond oil or castor oil

2.    Optional stir ins
a.    1 tsp. vitamin E oil
b.    3-5 drops essential oil (try lavender, vanilla, lemon, and/or sweet orange)
3.    Label your jar and add instructions
a.    Apply to the whole body in a circular motion, in the shower after washing.  Rinse and towel dry.
That's it….pretty easy.  And now you've used up all that refined sugar in a constructive way…Well done?

ENJOY! But remember although you could eat it don't.  Firstly, if you use castor oil it will give you diarrhea and secondly, the whole purpose of this was to use up you white sugar so you didn't eat it!

 

CHOCOLATE TREATS .......NEED I SAY MORE,

 

 

 

 

 


'Tis the season for chocolate love so thought I would share my favorite raw chocolate recipe. 
This was my attempt to re-create Uli Mana's most delicious raw hempseed brownies, which they sadly don't make anymore.  I didn't quite hit the brownie mark, but I did hit the super delicious and highly nutritious chocolate truffle-ish mark. Hempseeds make this chocolate high in protein and essential fatty acids, and the raw cacao is high in minerals like magnesium, antioxidants and is a natural euphoric!  I have also listed some other fun foods that you can add to further enhance this treat's nutritional benefit.

Ingredients:

 

 

 

 

2/3 cup cacao butter (melted)
1/3 cup coconut oil (melted) 

3 vanilla beans (scraped insides only) or 1/2 tsp of raw vanilla bean powder
1 cup coconut nectar or 2/3 cup of maple syrup
8 oz cacao powder
1/2 tsp himalayn salt
1 cup ground hemp seeds
Chia seeds, shredded coconut, chopped almonds or other nuts, goji berries(optional)

Slice the vanilla beans in half lengthwise and scrape out the insides with a spoon into a bowl. Grind the hempseeds in a coffee grinder or blender and put to the side. Add the melted coconut and cacao butter into the bowl. Add all of the other ingredients except hempseeds into the bowl.  Stir thoroughly until there are no pockets of cacao powder.  Add the hempseeds and mix well.

Transfer the mixture onto a cookie sheet that is lined with waxed paper or a teflex sheet and spread evenly with a spatula to make chocolate bark.   Set in the fridge for approximately 30 minutes.  Remove and cut into the size and shape that you would like.  

Alternately, you can put the mixture into candy molds.  I use flexible silicon ice cube molds that look like hearts and stars.

Store in the fridge.

You can add any of the optional ingredients before you transfer the mix.  I like to add chia seeds and coconut for a high fiber chocolate.

And just a petite caveat- this recipe is a little different every time I make it depending on the different ingredients, so play with it and have fun.  Sometimes it is more truffle-like, sometimes more hard chocolate-like.

Bon Appetit! 

 

Thanks to my good friend and fellow ND Cory!

 

NATUROPATHIC SUPER BOWL SUNDAY

So how do those two things even end up in the same title?  Can super bowl Sunday ever be done naturopathically?  Well, since many of you are going to watch and celebrate anyways I thought I would at least try…..

Since I just happen to be in Mexico for Super Bowl 2017 my suggestions are inspired by a slightly warmer climate than most of you may experience but just turn up the heat and it will be all the same….

Firstly, you should know I’m not a football fan at all and I  am only really interested in the half time show and the commercials if its an American channel.

Start your day with some exercise and a good sweat, yes you have time for this since the game doesn’t start until 3:30 pm PST.  You do this so you are forced to rehydrate and now rehydrate again because it’s probably not going to happen later today.

Skip the beer, too much yeast and wheat, and go for my margaritas instead.  (Just turn up the volume on the TV to cover the blender noise.  Magic bullets are not just for smoothie.)

Mexican Smoothies (serves two)
6 key limes juiced
2 ounces tequila
1 ounce controy (Mexican orange liqueur, less sweet and less expensive than Cointreau)
 ½ blender of ice
1 tbs agave syrup
Fresh or frozen fruit (only if you did not get your fruit portion today)

Now for the snacks (gluten free, dairy free, refined sugar free).  Guacamole, salsa and organic corn chips.  The fat of the avocados helps deal with the alcohol and the salsa is full of vitamins.

Guacamole
2 large ripe avocados mashed
½ white onion or 4 green onions chopped small
1 Roma tomato chopped small
½ bunch of fresh cilantro
1 key lime juiced
Salt and pepper to taste
Pinch of cayenne

Pico de Gallo
½ white onion chopped small
3-4 Roma tomatoes chopped small
½ yellow pepper chopped (l leave this out because I don’t like bell peppers but it brings colour)
1 key lime juice
1 jalapeño pepper seeds removed and chopped small
½ bunch fresh cilantro
Salt (be generous)
A little Cholula hot sauce (Mexican version of Franks) if you want it hotter or wetter.

ENJOY and don’t forget your charcoal before bed!

 

 

COCONUT WATER—IS IT A SPORTS DRINK?

Almost...

With a few modifications it could be better than any commercial sports drink.

Coconut water is a much better source of Potassium but is missing two major ingredients that the body would need after a sweaty workout.  Sodium, the main electrolyte lost through sweating and carbohydrates, which help replenish the body's spend energy.  So by adding those two ingredients we have a great alternative.  Please check the ingredients of your coconut water first as some have already added sugar.  Choose one with no sugar and add your own so you get a complex sugar.

ENHANCED COCONUT WATER

2 cups (or 500ml) coconut water

½ tsp sea salt

4 tsp honey or maple syrup

 

If you don't like the taste of coconut water try:

 

REHYDRATION DRINK

1 cup (250 ml ) unsweetened apple juice

3 cups (750 ml) filtered water

1 tsp sea salt.

MANAGING THE WINTER BLUES

ITS FEBRUARY AND ITS COLD, DARK, AND WET………
By this time of year the excitement of Christmas and New Years has worn off, you have probably already abandoned your New Years resolution, and all you feel like doing is catching up on another Netflix series......I’ve got another idea to make the winter pass more quickly.

TAKE A SUNNY VACATION
This is always my first suggestion, one that I like to refer to as “vitamin D therapy.” I’m always happy to write a prescription for you if necessary. If you book the time off work but wait until the post Christmas sales and promotions come up and you are willing to let the deal determine your destination, you can actually get a week of sun without having to dip into the line of credit.

However, if this is not an option try the following….

INCREASE YOUR VITAMIN D LEVELS SYNTHETICALLY
For winter I suggest at least 2000 IU of Vitamin D3/day. However, if you are already taking this much try increasing to 3000 or 4000IU/day. Since it’s a fat soluble vitamin you can take it all at the same time. Remember to decrease your dose again once the sun comes out.

GET OUTSIDE
I found that the best way to get through a Vancouver winter is to embrace it. Yes, it's a nice time to catch up on reading and movies but during the daylight the best thing is to just get outside any weather. In other words we take out the clause “weather depending”. Spending
my days off in the mountains either cross country skiing, snowshoeing or skiing/boarding just feels good. If you are not a skier get up to the local hills and try snowshoeing. Cypress even marks its trails according to the steepness, so you have green to black. Or you can do the free
trails of Hollyburn.

LEARN TO LOVE THE RAIN
If you live in Vancouver you MUST learn to love the rain whatever the season is. Remember when you were a kid and you loved to go and play in the rain? Well, it’s still fun as an adult. Invest in a decent rain jacket and some gumboots (luckily they are trendy again and come in fun designs for adults). If you have the right equipment nothing can stop you. Don’t walk around the puddles walk right through them and tell me if that doesn’t just put a smile on your face.

REMEMBER, Vancouver would not be so green and luscious if we didn't have all this rain. It's keeping you young!

Holiday Season Survival

TOP 5 things to stay healthy through the holiday season

  1.  Stay hydrated—that means water NOT alcohol. Drink a water for every coffee or alcoholic beverage.
  2. Get enough sleep—be sure to be getting 8 hours between your parties. Be sure to black out the street lights in your room and keep your electronics out of the bedroom
  3. Eat vegetables – party food seems to lack the vegetable component so its up to you to eat plenty of vegetable at lunch and throw some of those leafy greens in your morning smoothie.
  4. Don’t forget your vitamins- B vitamins (50-100mg/day), your vitamin D (200IU/day) and Vitamin C (minimum 2000mg/day)
  5.  If you drank too much—ooops!—take a big glass of water with 2000mg of vitamin C before bed and perhaps a dose of homeopathic Nux Vomica (3 pellets of 30C or smaller). Repeat the Nux Vomica in the morning too.


HAPPY HOLIDAYS AND SEE YOU IN THE NEW YEAR FOR THAT DETOX!