Tuesday, March 22, 2011

Naturopathic Weight Loss Strategies


Weight Loss Drug is Unsafe


More about Meridia (sibutramine!) Two new Health Canada advisories have been issued this week concerning products marketed for weight loss that contain the unsafe pharmaceutical drug, sibutramine. Health Canada is warning Canadians not to take "Celerite Slimmine Capsules" or "Herbal Flos Lonicerae (Herbal Xenicol)" as these products were found to contain undeclared sibutramine. Sibutramine was withdrawn from the Canadian market in October 2010 when its use was identified to be associated with increased risk of heart attack and stroke. Sibutramine also causes increased blood pressure, increased heart rate, dry mouth and constipation. Although I posted about this drug back in October when it was pulled from the market, it remains a concern as sibutramine-containing products are still available online from jurisdictions outside Canada, or are illicitly added to products that are presented as being herbal or natural weight loss formulas. While some natural supplements can support modestly improved weight loss in the context of an overall health program, the much hoped-for, safe, "magic pill" for weight loss is simply nonexistent. If that's a tough pill to swallow, let me reassure you that you CAN lose weight, you CAN feel better about yourself and you CAN experience improved overall health. 

Many Factors Influence Your Weight
Weight loss is a complex process influenced by multiple factors, such as your stress levels, hormonal balance, the quality of your sleep, inflammation, exercise, the foods you choose, toxicity, emotional health, and the list goes on.  YOUR program for safe, healthy and permanent weight loss program must be just that - YOURS. It must be individualized to YOU and all of the factors that influence your overall health - it's never about just the number on the scale.
Naturopathic Approach to Weight Loss
I can empathize with my patients' sense of struggle and discouragement and all of the feelings that come along with being overweight and wanting to make change.  As a naturopathic doctor I have helped people to understand and address the many factors influencing their ability to healthfully lose weight through compassionate naturopathic care - always honouring the uniquenesses of each person's situation and needs.  Weight management, like any other personal health goal, is a journey and a process that you deserve to be supported in.  If you need to lose weight, be sure your program includes personalized support and that you are being treated safely and as a whole person - body, mind and spirit.

Monday, March 14, 2011

Stimulating but Sleep-Friendly: Caffeine-Free Chai

Chai time: ginger root, whole cloves, cardamom pods, cinnamon sticks. 
Today I begin a new role as a Peer Review Board member for the peer-reviewed publication, IHP (Integrated Health Practitioners) magazine. Gearing up for an afternoon/evening session of reviewing citations, I decided to consider my home office "my favourite internet cafe" and that a nice, warming, zingy-sweet chai would be the perfect complement to my pursuits.  However, I'm all out of black tea, and don't feel like a caffeine jolt at this time of day anyway (I REALLY value my deep, refreshing, quality sleep and having caffeine noticeably interferes with it). So I got resourceful and made my own, caffeine-free version. It turned out really yummy, and I believe it's "chai time" I shared it with you!

RECIPE: Caffeine-Free Rooibos Chai

In a 1 litre glass teapot or mason jar put 2 thin slices of ginger root, 2 cinnamon sticks, 4 cardamom pods, 1 pinch of ground cloves (alternative: 2-3 whole cloves), 2 tbsp maple syrup, 1/2 tsp real vanilla extract and 2 ROOIBOS tea bags. Fill to brim with boiling water. Wrap a tea towel around your teapot to keep it nice and hot while the brew steeps for at least 20-25 minutes. The longer it steeps, the more flavours from the spices come through. Serve in your favourite mug with a splash of rice, almond or regular milk. 

Black peppercorns would be another nice addition to this chai - add 3-4 peppercorns to the teapot or jar before steeping. 

THE NATUROPATHIC SPIN:
Rooibos needles are found in bright reds and yellows and give this caffeine-free chai that traditional deep red-brown glow that actually corresponds to its high antioxidant content. In general with edible plants, the brighter the better, as brightness reflects antioxidant content and freshness. This antioxidant-rich chai is a lovely warm stimulatory blend that evokes the energy and spirit i experienced while visiting India and I shall enjoy its warming, mind-refreshing benefits during this afternoon's academic pursuits. 

Saturday, March 12, 2011

Loving the Guelph Farmer's Market


A posting of gratitude for my favourite place to buy fresh whole foods, the Guelph Farmer's Market. Farmer's Markets are a fantastic source of locally grown produce, often direct from the growers; healthy prepared foods; local crafts; and a place of community. The Guelph Farmer's Market is back in its original home with new-and-improved-roof, and seasonal green things are once again available in abundance!
Picture

What might a naturopath pick up at a Farmer's Market, you ask?  Here are my week's pickings:


  • organic dandelion leaves (!!!) - perfect green diuretic addition to a cleansing smoothie!
  • organic kale (gone to seed, it looks like a tall, slim rapini)
  • 1 lb carrots
  • 3 turnips
  • free-range chicken from Matt and Armando's farm - some for baking this weekend, some for freezing
  • cabbages: 1 green, 1 red
  • thick-shelled eggs generously produced by happy hens

Looking forward to using these fresh veggies this week in some rice and lentil dishes...an egg in my gluten-free pancakes...and dandelion and kale in some energizing green smoothies. Health is delicious!

BONUS POINTS for anyone who can name 3 veggies above that provide a dose of the natural cancer-fighter, I-3-C (Indole-3-Carbinol)! (Hint: two are green, one is red).

Thanks again, Guelph Farmer's Market and especially Guelph Farmers!  See you next week.

Gluten-Free Apple Apricot Pancakes


Ever get that hankering for some good old fashioned, made-from-scratch pancakes, but worry about feeling too sleepy afterward to get on with your Saturday?  
Here's a gluten-free version I've developed that's flavourful yet not sugary, satisfying yet won't put you into a Carbohydrate Coma.

Photo: E. Cherevaty 03-12-2011
HOW TO MAKE 'EM
Dry ingredients:
1/2 cup oat flour
1/2 cup gluten-free all-purpose flour*
1 TBSP ground flax seed1 tsp ground cinnamon
1/2 tsp sea salt

1/2 tsp xanthan gum
1/4 tsp baking powder
1/8 tsp ground ginger
1/4 cup to 1/3 cup chopped pecans or other nuts (set aside)

Slice apple into thin horizontal slices, so that the middle of the apple gives you its pretty star cut-out. Remove seeds. Drizzle apple slices with fresh lemon juice and set aside.
Mix the dry ingredients (EXCEPT apple and nuts) together in a mixing bowl.

Wet ingredients:

2 dried apricots, finely chopped (yes, they're a "dry" ingredient  but they'll soften nicely with a bit of a presoak here)
1 organic free range egg, lightly beaten
1/3 cup grapeseed and/or coconut oil**
1/2 cup rice milk
3/4 cup water
1-2 tbsp raw honey
1/2 tsp blackstrap molasses
1/2 tsp real vanilla extract

Combine the wet ingredients in a separate bowl.  
Preheat skillet to medium heat, adding just enough coconut and/or grapeseed oil to lightly coat it. It's ready when you can place a tiny drop of batter in the pan and hear it sizzle.
Make a small well in the dry mixture and add wet mixture to dry. Stir until just combined. Fold in nuts. If you'd like to thin the batter, add water or rice milk a small amount at a time. Pour about 1/3 cup amounts of batter at a time into the hot skillet to form four pancakes of 3-4" diameter. Once small holes appear on the surface (approx. 3-4 mins), place an apple slice on top of each and then flip 'em!  Cook on the apple side for 4-5 minutes or until golden.
 

Yield: Makes about 6 hearty little pancakes. Enjoy them with an extra sprinkle of cinnamon, a drizzle of maple syrup or spread with almond butter.

BONUS: NATUROPATHIC KITCHEN-EY TIPS 
Wouldn't be an naturopathic doctor's blog without 'em, so here goes:

Thursday, March 10, 2011

Gluten-Free Cookbooks

Looking for helpful and tasty gluten-free recipes?  Look no further! I've compiled this cookbook list to make things easier for those of you exploring gluten-free cooking for the first time...or looking for ways to change up your same-old gluten-free meal plans. 

I'll be the first to admit that going gluten-free is new and challenging...necessary for those with Celiac disease...and totally worth the effort for many others who suffer from gluten sensitivity symptoms.  Hang in there and have fun trying out some of these recipes!   

Your feedback on these or other gluten-free cookbooks is welcome - post your comments below or email drliz@guelphnaturopathic.com...And, click here for more healthy cooking resources. Eat well, be well!


1.  Rawcliffe P, Rolph R.  The Gluten-Free Diet Book: a guide to celiac sprue, dermatitis herpetiformis and gluten-free cookery. Toronto: NC Press Limited, 1985.

2.  Hills HC. Good Food, Gluten Free.  New Canaan: Keats Publishing, Inc., 1976.

3.  Savill A. The Gluten, Wheat and Dairy Free Cookbook.  Hammersmith, England: Thorsons, 2000.

4. Plant S. Finally Food I Can Eat. http://www.gsph.com/index.php?ID=488&Lang=En

5. Segersten A, Malterre T. The Whole Life Nutrition Cookbook. http://www.wholelifenutrition.net/id5.html


6. Turnbull W. Gems of Gluten-Free Baking: breads and irresistible treats everyone can enjoy. http://glutenfreegems.com/book.htm


Sunday, March 6, 2011

Five Immune-Boosters Under $5

February is well behind us and it's time to "March onward"!  Keeping healthy through the end of winter just got a little easier with these five ways to increase your immune system that are all free or nearly free!

1. Run for it (or brisk-walk, or cycle, or wheel, or...you get the idea!) Moderate physical activity throughout the winter season has its benefits - among them, improved circulation in your arteries helps to move the lymph, the fluid in which the immune system is very active. The condensation of water vapor from your own breath helps to drain out discharge that would otherwise be stuck in your sinuses.  I myself this week worked off a mild cold with some light jogging (and a few other simple naturopathic home care goodies). 
Cost: FREE

2.  Hot and Cold - try a time-tested hydrotherapy technique called the "contrast shower" - enjoy your hot shower for 3-4 minutes, then switch to cold water (as cold as you can stand it!) for 10-30 seconds. Then go back to hot and repeat the cycle a few times. Always end with cold!  WHY, you ask?  The hot and cold contrast encourages more lymph-moving circulatory activity, and when you end with cold, your body naturally shunts warm blood to your core, increasing your core temperature and making you more resistant to infections.
Cost: maybe a few extra pennies per shower

3. Rest Up - we're getting longer sunsets these days (yay!) but winter still has a lovely way of reminding us to hibernate a little more - take advantage of the long, cold nights as a cue to go to bed a little earlier and let your body - including all your immune faculties - restore and rejuvenate while you sleep.
Cost: FREE

4. Get Garlicky - sulfur compounds in garlic are not only flavor-giving but are naturally anti-microbial! As a bonus, garlic doesn't kill off your resident populations of friendly, beneficial bacteria or probiotics. Garlic is most antibiotic when eaten raw, so get out that garlic press and add some pungent goodness to your next hummus, bean dip, guacamole or pasta sauce.
Cost: 10-25 cents per clove

5. Change with the Seasons - in late winter, it's important to protect our bodies from the stress of the seemingly day-to-day weather changes: one day a sunny thaw, the next day rain, the next day a quick refreeze and snow.  I tend to see more coughs, colds and flus in the clinic when the weather has been changing back and forth like this. Here's where I recommend a batch or two of Change of Season Soup - a mixture of traditional Chinese herbs that can be taken by most people (check with your health care practitioner for all herbal medicines), just boiled into your favourite soup stock recipe and freeze in portions or use in soups, stews, sauces etc. throughout 3-7 days. The combination helps the body adapt to the stress of quickly changing weather patterns at the change of seasons.
COST: $5 per packet 

So there you have it! Five easy, super low-cost ways to enjoy the rest of winter in good health and March onward right into a healthy spring! 

-Dr. Liz