stress busting summer foods

Photo courtesy of Tom Pelka

summer is about taking it easy, vacations and hot, lazy days soaking up the sun (responsibly, of course).  and, if you are anything like the doc’s and staff here at NS, you are very excited about the light, summer fare that is available this time of year.  melons, berries and all those wonderful summer squash and greens just waiting to be transformed into a perfect pairing for grass-fed kebobs or maybe a raw “veggie” pasta. 

Photo courtesy of  blog.freepeople.com 

the great part about so many summer foods is that many of them are magnesium and antioxidant rich and teeming with Vitamin C.  This not only protects you from free radicals and helps protect you from sun damage but it can also help keep stress levels low.  to stay cool as a cucumber, when it’s hot outside you can nosh on spinach, kale, oranges, blueberries, pine nuts, kidney, white or lentil beans, chick peas, quinoa, avocado and plain yogurt.  you can also try infusing your water with various fruits to add variety and treat yourself.

it's earth day 2014

april 22 is the day that has been designated world-wide as Earth Day.  of course we at NS endeavor to treat every day like Earth Day.  and more and more, as consumers continue to grow more conscious of the best way to live and the impact our choices have on the planet, we take time to research and contemplate the decisions we make.  thankfully, our options for “clean” and “green” products are more abundant than ever, extending also to our health care. 

Naturopathic medicine is easily one of the best ways to begin a transition into a cleaner and more conscious lifestyle.  as naturopathic doctor’s, the goal during a consultation with a patient is not simply to treat symptoms but also uncover and attend to the underlying causes.  in many cases, this means addressing one’s lifestyle, diet and even their emotional health.

often, treatment recommendations come from clean sources such as organic foods, exercise, specialty treatments (like constitutional hydrotherapy, IV therapy or acupuncture) and supplements that have been thoroughly researched for quality, sourcing and processing techniques.  clean products usually mean low impact to the planet so naturopathic health and healthy, green living just go hand in hand!   

detoxing your life

It’s spring! The chill of winter is lifting and you start to feel yourself stirring, ready to come out of hibernation.   Desiring to start this time of growth and renewal on a squeaky-clean note you might feel compelled to begin purging yourself from the unnecessary accumulations in your environment, body and mind.  To aid in the physical aspect of this process you may have considered a spring detox.  If this is a new concept to you here are things to consider.

What are the benefits of a detox?  

Detoxing can be beneficial for a number of reasons.  Not only can you reduce inflammation that contributes to many chronic diseases and deficiencies, it can be beneficial to the gut since it isn’t having to work so hard to digest and process heavy and unhealthy foods which is important for immunity but it can also positively impact your mental health too.

     How do I know what type of detox is right for me? Before you begin you will want to ask yourself the following questions: What is my current health status? Do I have any chronic health conditions?  Am I taking any medications?  There is a lot of information on detoxing out there so if you do have any healthcare concerns, please take these into consideration before embarking on a cleanse by yourself.  The best way to develop a detox plan that will provide you maximum benefit is to work with your naturopath to customize a plan that will encompass all of the facets of your healthcare needs. 

     Should I exercise during this period? Definitely, but you should discuss the type of exercise that will work most beneficially with the type of detox you do.  In other words, if you’ve never been a long distance runner, you may not want to try becoming one during your detox. 

     Are there things I can do to increase effectiveness of my detox?  Absolutely - acupuncture, constitutional hydrotherapy and massage may be helpful in releasing toxins and encouraging proper bodily functions. 

    What can I do if I’m ready to “spring clean” my emotions?  There are lots of natural approaches to treating anxiety, depression and addressing varying types of stress or traumatic life experiences that have negatively impacted the way you live now.  Counseling programs, homeopathy and believe it or not, simply sticking to your detox plan can have a tremendous effect on your physical and mental well-being as well as actually change brain patterns and decrease inflammation that may increase emotional triggers. 

     How do I detox my environment and de-clutter my life?  This single area can have more impact than you might think - physical clutter can negatively affect your body, mind and soul.  For example, the subtle stress of a messy and disorganized environment can, over periods of time, increase cortisol levels which may contribute to weight gain and mood disorders.  Another significant stressor is our reliance on electronic devices.  TV, computers and smart-phones release radiated emissions that can disrupt sleep, affect cognition and fertility and are currently being linked to cancer.  Paring down and turning off can provide much benefit with almost no investment.

My detox is complete, now what?  Keep up the good work!  Make your new diet a lifestyle change. Commit to giving yourself some unplugged, non-tech time and turn off your electronics, get out in nature and get with your loved-ones.  Continue your dedication to working through your emotional baggage.  Make good decisions for your body; use clean body products and eat clean food.  Most importantly, give yourself a pat on the back.  Acknowledge yourself for the healthy decisions you've made and be proud of the precedent you've set for a healthier, happier life.

Give Your Heart Some Love

Since February is heart health month, it’s only right to close the month by devoting some time to it here on the blog.   Of course, everyone knows that exercise is good for the heart.  We know what we put in our mouth has a direct effect also.  But, here are some other golden nuggets of information that can help you do things to easily and actively practice better heart health.

stay trim around the middle

carrying too much weight specifically in the mid-section can increase blood pressure and increase lipids which can be damaging to the heart.

keep your hands busy

Crocheting, knitting, building a puzzle or crafting can help reduce stress, thereby promoting heart health since chronic stress can be wearing on the cardiovascular system.

laugh

Did you know that laughter can actually improve blood vessel function?  Studies have shown that happy people who laugh actually have lower incidences of cardiovascular issues.

don’t forget the chocolate

Numerous studies have been done recently that indicate dark chocolate contains constituents that can be helpful in preventing heart attack and stroke.

What could be easier than a healthy dose of mindfulness, creativity, laughter and chocolate?  

No Sugar January Comes To An End, How Are You Moving Ahead?

Maybe this month has been all you needed to continue to be the sugar-free you, you've always wanted to be. Maybe this month has made you decide that practicing a little more moderation is something that you are committing to because cleansing yourself from the effects of regular sugar consumption has you feeling great, but you still want to allow yourself that little indulgence from time to time.  After all, we don’t like to feel like we are missing out, right?  However you decide to move forward, here are some things that you should know.  

Blood sugar spikes don’t just affect your insulin.

Aside from the obvious problems that too much sugar in the diet can lead to issues like insulin resistance and  diabetes, sugar can contribute to or worsen conditions like fatty liver, high cholesterol , and hypertension.   Consuming sugar does lead to blood sugar spikes , thus, your body is trying to compensate for it by sending signals to eat more.

Sugar can cause brain changes.

It also affects your mood, numerous studies have been done that indicate that depression can be reduced dramatically once sugar is removed from one’s diet and it can decrease the risk of developing Alzheimer’s disease as well. 

Sugar is inflammatory.

Sugar increases joint pain, arthritis and gout, to name a few.  If you suffer from any type of inflammatory issue, definitely control your intake. 

Keep it real.

Most of us already know that artificial sweeteners are not healthy, but did you know all the names that these sweeteners can go by besides the brand name?   If you see the ingredients Acesulfame, Aspartame, Neotame and Sacharin then steer clear of the product containing them.

High fructose corn syrup is not only bad for you because it is not natural sugar.  It is almost always made with genetically modified corn which not only contributes to the problems we've mentioned already but includes a whole other list of conditions and symptoms.   If you have to use sweetener of any type, try using pure Stevia that is usually advertised as a dietary supplement, not the stevia products you find in the sugar aisle, Date sugar or Pure Cane Sugar if you must have the real thing.

Read Labels.

This is so important if you want to keep the sneaky stuff out.  Things like sucrose, sucralose, dextrose, mannitol, sorbitol and xylitol are all usually words for high fructose corn syrup or some type of sugar or sugar alcohol.

Stay vigilant most of the time.

Sugar of any sort should be the exception to the rule, not the rule of thumb.

If you'd like more information, please feel free to click on the link below.

PubMed Database- For specific articles related to sugar use the following ID's

PMID: 20424937 The role of high -fructose corn syrup in metabolic syndrome and hypertension

PMID: 21800086 Metabolic and behavioral effects of sucrose and fructose/glucose drinks in the rat

PMID: 24327957 Diet-induced changes in the lean brain: Hypercaloric high-fat-high-sugar snacking decreases serotonin transporters in the human hypothalamic region

PMID: 19000381 Long-term consumption of sugar-rich diet decreases the effectiveness of somatodendritic seotonin-1A receptors 

48 hour post party reset and mini-cleanse

No matter how good our intentions, let’s face it, we say to ourselves I am NOT going to overeat at this holiday party, and end up eating everything in sight. 

Follow this mini-cleanse for two days after parties to help get you back on track.

1 Drink 5 glasses per day of following recipe:

• 3 cups of juiced organic melon mixed with
• 1 cup of coconut water 
• 2 cups of water
• seal in a glass jar and keep refrigerated

2 Breakfast: oatmeal

• ½ cup of gluten-free rolled oats (soaked overnight in 1 cup of water and a pinch of sea salt)  Cook per instructions in the morning mix in:
• 1tbsp of organic almond butter

3 Lunch: zesty low glycemic lentil soup

• 1 cup of organic lentil beans - soak overnight, rinse and drain before cooking 
• 2 cups organic chicken broth (add additional water if needed)
• ½ cup onion
• 1 cup fresh organic tomatoes 
• ½ cup chopped organic celery
• ¼ tsp. cayenne pepper

4Dinner: cabbage salad with chicken

• 2 cups red cabbage chopped
• 1 cup diced organic chicken breast
• 1 oz. sprouted pumpkin seeds
• 1 organic orange
• 1 tbsp organic extra virgin olive oil

5Snack: chocolate tea

There are many brands available such as Republic of Tea, Rishi, Mighty Leaf, Tea of Life and Tesco Finest. This will be your indulgence. Drink whenever the sweet craving strikes!

Following this plan will aid in balancing your blood sugar, may help release toxins, reduce bloating, reset your metabolism and help you maintain your weight throughout the season of parties, indulgence and fun! Don’t forget to see our post on how to de-stress through the holidays!

7 tips to keep your sanity through the holidays

Late fall and early winter season is characterized by cooler temperatures and shorter days. Typically we begin to slow down, spend more time indoors recharging our batteries. It seems counter-intuitive that we also begin this season with marathon shopping, holiday social gatherings and other demands on our time.  Our lives are speeding up when our bodies want to be slowing down.  This time of year can leave many of us over-stressed, tired and falling short in terms of taking care of ourselves. Self-care is important to keeping your sanity during the holidays.  Below are 7 tips to guide you through a busy season.

1   - drink water  Staying hydrated is key to keeping your energy steady.  Instead of reaching for that extra cup of coffee or that second glass of wine at a party, try a glass of water with a squeeze of lemon or lime. An option I love is half sparkling water with half pure cranberry juice then add a twist of lime served  in a wine glass.  This feels festive without adding extra calories or sugar that can zap your energy.

      - nourish yourself  Plan ahead and stock the fridge with healthy vegetables, fruits, nuts and cheeses.  Plan your day to include “to go” snacks so you are less tempted to reach for sugary options, fast foods or chips that are likely to leave you feeling depleted. Nice options are apples with almond butter, or chopped raw veggies with cheese slices or avocado.

      - stay motivated with exercise  On days that you can’t get to your workout a 20 minute power walk or a short circuit using your body weight 4 times a day will accumulate throughout the day into a 20 to 30 minute workout. For example, 2 sets of forward and back lunges, 20 sit ups, two sets of 10 squats and 10 push-ups or planks held for 1 minute is enough to keep your metabolism in check, curb your hunger and clear your head.

4     - breathe Schedule some time for yourself each day, even 5-10 minutes of deep- breathing to recharge your battery and de-stress.  Plan a luxurious bath with some coconut oil added to the water and a few drops of essential lavender oil.  Download the app GPS for the Soul with guided meditations by a variety of experts.

5   - say no You cannot participate in everything, family and friends will understand. Don’t spend time with people you don’t like! Sometimes this cannot be avoided so breathe deeply and accept people where they are at. 

6     - stick to a budget and don’t budge! Decide how much you can spend and map it out into categories, for instance, groceries, gifts, entertainment, etc.  Plan your meals and make a shopping list and stick to it. Create some new traditions that incorporate homemade gifts. One idea would be a photo gallery of memories from the last year with special moments spent together.

7     - be grateful and give back Volunteer your time with those who are less fortunate.  If you are unable to be near family and friends during the holidays this a perfect way to reach out and be grateful for all that you have.

Don’t forget to smile and enjoy these moments 

that pass by all too quickly!