Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Diet, Healing, Health, Naturopathic Doctor, Naturopathic Medicine.
Tags: Diet, grain-free, Health, Nutrition, paleo, protein
Written by: Dr. Kaleigh Coolsaet
The Paleolithic diet, shortened to the ‘Paleo’ Diet, is becoming more popular and more people are starting to adapt it into their healthy lifestyle. Most patients come in asking what exactly is a paleo diet, is it healthy, and is it right for me?
The paleo diet is a nutrient dense way of eating based on eating a variety of quality meats, seafood, vegetables, fruits, eggs, nuts and seeds. It focuses on eating whole foods that have not been processed, while avoiding nutrient poor processed and refined foods.
When eating a paleo diet, and focusing on nutrient rich foods this in turns improves our health by helping improve digestion through healing our digestive tract and feeding the healthy bacteria. It also has other benefits for our bodies as it can improve our immune function, improve our ability to regulate hormones and boost our metabolism.
The foods that are avoided in the paleo diet including grains, legumes, dairy, alcohol, sugar. These foods are pro-inflammatory to our system. These foods tend to be calorie rich, and nutrient poor; what we call “empty calories”. They can also cause irritation to our digestive tract. So by eliminating these foods from our diet, we are able to focus on more nutrient dense, and healing foods to help us improve energy and nourish our bodies.
|Foods to Include
||Foods to Avoid
||Starches & Sugars
|Nuts & Seeds
||Highly refined & processed fats
On a metabolic level the paleo diet helps improve lean muscle mass, reduce excess body fat and maintaining stable blood sugar levels. It provides your body with all the nutrients for maintaining stable energy levelsthroughout the day and can help improve your sleep quality.
In summary, the paleo diet is a nutrient dense and anti-inflammatory diet, which can help improve many conditions including: Allergies, IBS, Diabetes, Skin conditions (ex. Eczema, Psoriasis), Depression, Cancer, Obesity, Infertility and more.
Is the paleo diet right for you? Before starting any dietary changes it is always recommended to speak to your healthcare practitioner to make sure you are eating and maintaining a balanced diet.
Best in Health,
Dr. Kaleigh Coolsaet practices at Yaletown Naturopathic Clinic, contact us today to book you appointment at 604-235-8068 or by email email@example.com. Get well, stay well.
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Healing, Health.
Tags: Health, hydration, Nutrition, water
Written by: Dr. Kaleigh Coolsaet
Now that summer is fast approaching its time to think water! During the summer months, we tend to be more active. Add that with warmer temperatures and we sweat a lot more. Keeping properly hydrated is important for optimal health as well as preventing heat stroke and dehydration.
Easy ways to incorporate more water into your days is to prepare fruit or herbal tea infused water. Try carrying around a water bottle with you to all your summer activities to remind you to drink plenty of water while on the go.
Refreshing Fruit Water:
- 2-3 Litres of water (depending on the size of your water jug)
- 2 Lemons
- ½ cucumber
- 10-12 mint leaves
Add all ingredients into your water jug and place in the fridge or add ice
Stay hydrated everyday with drinking a minimum of two litres of water per day. Increase that amount of water on the days you exercise to replenish the water lost from sweat. Drinking an electrolyte solution is also important to replenish salts lost and helps to keep your cells hydrated.
Electrolyte replacement beverages:
Coconut water is a refreshing source of naturally occurring electrolytes.
Homemade electrolyte drink:
- 1 litre of water
- Juice of one citrus fruit (lemon, lime, or orange)
- 3 Tbp honey
- 1/2 tsp sea salt
- 1/4 tsp baking soda
Note: Most commercial brand electrolyte drinks contain artificial colours and/or sweeteners which can have negative health effects. Look for products that are naturally sweetened with glucose, fructose, sucrose and don’t contain artificial colours.
Best in Health,
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Diet, digestion, Healing, stress.
Tags: digestion, fight or flight, Health, stress
Your Body & Stress: A Three Part Series (2 of 3)
Written by: Dr. Kaleigh Coolsaet, ND
Welcome back! In the previous series on your body and stress we discussed the general affects of stress on our bodies and mores specifically our immune system. Read here if you missed it. In this second part we are going to focus on how stress can disrupt our digestive system leading to unwanted symptoms such as bloating, cramping, and heartburn.
First, when talking about stress and our nervous system we have two programs that have allowed us to survive: ‘Fight or Flight’ and ‘Rest and Digest’. These two systems are essential to our survival, and are still present in our bodies today.
Fight or flight is geared towards adapting to a current stressor. We divert blood away from our digestive system and send blood to our muscles so we can run away from that bear or to catch our next meal. We also increase our heart and respiration rates, and our vision becomes more precise. Our senses are heightened so we can survive. Our ability to sense stress and adapt has lead to our survival.
At the other end of the spectrum is rest and digest mode. When we are safe, and recovering from our adventures, we can now send blood to our digestive system so we can properly digest our meals. We also decrease our heart and respiration rate to conserve energy. We don’t need to be on full alert, and our bodies are more focused on repair and regeneration.
So how do these two systems affect our lives today? Its true we aren’t hunter-gatherers focused on catching prey to survive, or running away from bears anymore. Our stressors have changed over time, but we are still constantly bombarded with stress everyday, which leads us to live most of our daily lives in ‘Fight or Flight’. Stress can come in many forms including: social pressures, work, technology, noise, lights, news, etc. From the time we wake to when we go to bed, we are constantly on the go, focused on performance and taking care of others.
So how does this relate to our digestive system? A typical day may include eating on the go, multi tasking while taking your lunch break or skipping meals all together. As I mentioned, when we are in flight or fight mode (working, multitasking, etc.) we divert blood away from our digestive system. This shuts down our digestive capacity, and leads to decreased secretion of stomach acid, and enzymes that are required for proper digestion. When we can’t digest our food properly, it leaves us with those nagging symptoms of heartburn, bloating and cramping.
So to help improve our digestion we need to switch gears and get into ‘rest and digest’ mode. The more time we can spend in rest and digest mode, the more time our body properly digest our meals, repair and regenerate.
Three Simple Steps To Improve Digestion:
- Lemon water or bitters.
The bitter taste from lemons and digestive bitters stimulates our bodies to prime itself for digestion. You need to actually taste the bitterness, so no capsules or added sugar. Simply incorporate one of these 10-15 minutes before your meals.
Taking time before each meal to sit quietly and breathe deeply for 1-2 minutes before meals. This stimulates our vagus nerve, which controls the digestive system. It helps our bodies start to secrete the necessary acid and enzymes for proper digestion.
- Chew Properly
Chewing is our first step in digestion. Taking time to chew not only breaks down our food into small pieces for easy digestion, but also sends signals to our nervous system that it is time to start up the rest of the digestive processes in our stomach and intestines.
The above-mentioned tips are simple ways to help switch your body from fight or flight into rest and digest mode. These tools are best used consistently and in conjunction with sitting down to eat your meals, while focusing on the food you are consuming. No TV, no cell phones, no work while eating. This can be a difficult habit to create, but will help you reduce any unwanted and unnecessary digestive symptoms.
If you have tried these tips consistently with no success, it may be time to consult a naturopathic physician to assess your digestive concerns to determine the root cause and prescribe an appropriate treatment plan.
In our next part of the series we will discuss how stress affects our hormones, and more tips on how to combat stress and improve you health.
Best in Health,
To read more about Dr. Coolsaet visit her website.
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Healing, Health, nutrition, Nutritionist, summer.
Tags: beach, beach body, fruit, meal prep, Nutrition, summer, vancouvernutritionist, vegetables
Written by: Breanne Dunlop, RHN
Fast forward to a sunny Saturday afternoon in mid-July.. where is it that you want to be? For many of us, it’s at the beach. As the days are getting warmer, you may be among the many who’s primarily focus is getting ‘beach body ready’ for the summer.
Whether you want to bulk those biceps, tone your tummy or simply feel good in your own skin, there’s no time like to present to do so. If loosing a few lbs is your goal then great news for you, nature’s on your side to lose weight this time of year. With the longer days we naturally want to be outdoors and be more active; our appetite is reduced and we lean towards eating lighter and cleansing foods. Many people find it easier to achieve their health and fitness goals in the summer time, so get ready to feel fabulous!
Spring and summer are the seasons when our bodies naturally want to cleanse; eating smaller meals and generally less food is typical during this time of year. Summer is a great time to give our digestive system a healthy and often much needed break. Winter is when we typically build and physically prepare for the cold weather, which often means eating more calories and heavier meals. As we move away from the cold weather we also gear more toward lighter meals and raw foods compared to heavier dishes like stews, pastas, and starchy vegetables. Some of us may even naturally fall into a rhythm of intermittent fasting (stay tuned for more information on this topic), and may even find ourselves going extended periods without food or eating very minimally.
Take a look around your favourite farmer’s market or grocery store and you’ll begin to notice there’s more of an emphasis on fresh and local produce. As we move into summer you’ll see everything from broccoli, zucchini, green beans, tomatoes, kale and spinach to strawberries, blueberries, cherries, peaches. Take advantage of all that nature has to offer in beautiful BC at this time of year and make sure to load on up on the abundance of fresh produce! Eating locally and seasonally not only supports your community and agriculture, but provides you with optimal nutrition as the produce requires very little transit (if any) to reach you. Generally less sprays are required and the produce can be picked when it is ready and full of nutrients versus prematurely (and ripened in transit) when it’s being transported around the world. Another perk to eating seasonally is that many of these foods can be eaten as is or with very little preparation. So for those of you who don’t care to spend too much time in the kitchen, summer is your season.
Despite clean eating and extra movement, if summer equals sangria patio season for you, then don’t forget to send some extra love to your liver. Staying hydrated is key to overall good health, promoting vital energy, youthful looking skin and a happy digestive system. Make note to gently cleanse your body of toxins on the daily. Add a healthy squeeze of lemon to your water first thing every morning. And make sure to get your daily dose of greens. You can add spinach or kale to smoothies or even wrap your leftover BBQ’d chicken in collards or romaine.
For more ideas on foods to rev up your metabolism or on meal prepping the summer, feel free to contact the Yaletown Naturopathic Clinic by telephone 604-235-8068 or email firstname.lastname@example.org to book a consultation with Breanne Dunlop, RHN.
Posted by Dreamhealer in Alternative medicine, best vancouver naturopath, best vancouver nutritionist, Healing, immune system, immunity, stress.
Tags: digestion, exercise, Healing, Health, sleep, stress
Your Body & Stress: A Three Part Series (1 of 3)
Written by: Dr. Kaleigh Coolsaet
Everyday in my practice I ask my patients about their stress; what are their particular stressors and how are they coping? I’m interested in knowing how they perceive stress and spend time educating them on how it can negatively impact their health. This allows me to help them create a plan to support their body through stressful times and improve their health and well being.
Stress comes in all kinds of situations in our lives, from an acutely stressful situation (losing a job, losing a loved one, a car accident, etc.) to chronic low-grade stressors like sitting in traffic while you’re late for work, constantly performing to meet deadlines. On top of these external stressors we also need to account that our lifestyle can be stressful for our bodies too: not getting adequate quality sleep, eating on the run or not eating the right foods for our bodies.
When we add up all these little stressors over time, it builds up and can be detrimental to our health. Our stress response is how our body adapts to stress. It’s actually a good thing and our stress response saves our lives and helps us perform better and change to stressors. It’s when we are constantly challenging and pushing our stress response that it can negatively impact our health.
Over the next three blogs I’m going to discuss stress and how it relates to a specific body system (Immune System, Digestive System & Endocrine [Hormone] System). Understanding how it can negatively affect our health can be helpful in implementing simple lifestyle changes to help better manage our stress response and take better care of our bodies. Today we will start with the Immune System.
Do you ever notice that you or the ones around you seem to always catch a bug during periods of higher stress or right after? As we are in our busiest season, when it’s least convenient or right before your vacation the second you give your body a chance to recover, we succumb to the virus that’s been floating around. This is because chronic stress has been demonstrated to exert a significant suppressive effect on immune function (Hu, D. et al). As we move through our busy lives and encounter stressor after stressor, our bodies release cortisol. Cortisol is essential to life and we need it, but if it’s released too much or for too long, it suppresses our immune system and these can leave us vulnerable to acquiring the common cold or flu.
So what can you do to help your immune system during times of high or prolonged stress?
3 Tips You Can Do Today To Help Your Immune System:
- Get adequate sleep
- Proper sleeps allows our bodies to repair and regenerate
- Aim for 8-10 hours per night
- Ensure your sleeping in a dark room
- Eliminate Sugar from your diet
- Sugar suppresses our immune system, leaving you more vulnerable to catching the common cold or flu
- Sugar decreases our immune response
- Can cause energy spikes and crashes, leaving you feeling more tired and stressed.
- Find time for Exercise
- Helps to boost your immune system
- Acts as a natural stress reducer
Try and implement one of these tips each week to support your immune system and to help increase your bodies own positive stress response. If you want more stress busting tips stay tuned for the next two blogs exploring how stress affects our digestive tract and hormones. Both will include more tips on how you can support your body through periods of stress.
Best in Health,
Dr. Kaleigh Coolsaet is practicing at Yaletown Naturopathic Clinic, contact us today at 604-235-8068 or by email at email@example.com to book your appointment today.
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Diet, Healing, Naturopathic Doctor, Naturopathic Medicine, naturpathic medicine, stress.
Tags: Breanne Dunlop, holistic nutrition, IBS, irritable bowel syndrome, vancouver naturopath, Vancouver Nutritionist
Written by: Breanne Dunlop, RHN
Suffering from abdominal pain, cramps, bloating, and gas? You’ve likely been told it could be IBS. Irritable bowel syndrome is the diagnosis often given to people who suffer from uncomfortable symptoms regarding the gut and bowels, and is distinct from Irritable Bowel Disease as the cause of irritation is unknown. IBS as you can imagine is extremely uncomfortable for those who suffer from it. Symptoms can be chronic or sporadic but are typically triggered by certain foods or during periods of stress. Some individuals are more prone to constipation while others may experience diarrhea. Whether you are chronically dealing with gut pain or have anxiety about being out in public during a flare up, IBS can be very crippling for many of its sufferers.
Since the cause of irritation is unknown and is likely different for everyone, the remedies to help provide some relief will be different too. The only sure way to know what may help you is through trial and error. Food is meant to be therapeutic and nourishing but for IBS sufferers it can be a nightmare trying to figure out what you can tolerate and what brings you agony. Right now there are three diets recognized to help with IBS: SCD, FODMAP or GAPS.
Specific Carbohydrate Diet (SCD) is a whole foods diet that avoids processed foods, sugars, starches and grains. The belief here is that complex carbohydrates are slow to digest and the pathogens bad little critters in our gut feed off of them. Only monosaccharides (simple sugars) are permitted on this diet as they are easier on the digestive tract. When food is properly digested and absorbed, there is nothing left in the gut for the bad little critters to feed on.
FODMAPs stands for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols and aims to starve the bad bacteria by limiting foods that are poorly absorbed in the small intestine. FODMAPS has been further researched since SCD was introduced and therefore limits more foods (including monosaccharides) that are now known to be troublesome for an irritated gut. Foods are rated as low, medium or high FODMAP and the goal is to limit as much as possible high FODMAP foods because when eaten in excess these foods feed pathogens in the gut.
Gut And Psychology Syndrome (GAPS) is more restrictive than the previously mentioned diets, especially in the introductory phase. GAPS has more of a therapeutic approach to heal the gut versus just eliminating foods that are causing damage. The introductory phase, which lasts three to six weeks, consists entirely of homemade meat stock and vegetables with added probiotic rich foods such as sauerkraut – so hopefully you love soup!
Tired of suffering with your IBS? A holistic nutritionist can provide guidance on how to successfully eliminate trigger foods and incorporate foods and supplements that will help repair and nourish your gut. No more gut pain = a healthier and happier you. Book an appointment with Breanne today for assistance on how to implement one of the above diets into your lifestyle.
Yaletown Naturopathic Clinic. Telephone: 604-235-8068. Email: firstname.lastname@example.org
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Diet, Food, Healing, Health, nutrition, Nutritionist, vancouver, Vancouver Nutritionist.
Tags: Diet, Food, Health, Nutrition
Written by: Breanne Dunlop, RHN
What is a R.H.N.?
R.H.N. stands for Registered Holistic Nutritionist and is the designation given to nutrition students who have graduated from Canadian School of Natural Nutrition with a diploma in natural nutrition.
What does it mean to be ‘holistic’?
Practicing from a holistic perspective allows one to look at the body as whole, understanding how everything is intertwined and how a deficiency or lack of harmony can disrupt our equilibrium and the body’s delicate balance. People may think the term ‘holistic’ sounds hokey but it really just takes into account the intimate relationship between physical symptoms and how it affects us on a mental and deeper, spiritual level.
When should I see a R.H.N.?
A R.H.N. is a great addition to your team of healthcare practitioners. Nutritionists primarily focus on the diet but also offer areas of support in other avenues such as lifestyle changes and supplementation. Whether you are trying to build, repair, strengthen or restore nutrient status, there are many factors that take part in finding the right foods for your body. What you felt good eating a year ago may be different from what your body needs for fuel today. Depending on what stage you are in your life and your health goals and concerns, your dietary needs are constantly changing throughout your life.
Want more spring in your step in the mornings? Wondering why by bedtime your belly is bloated to five times the size it was that morning? What about those pesky food sensitivities that seemed to appear overnight. Not feeling as good as you once did on that vegan diet? Maybe you’re curious if you are meeting your nutrient needs. Maybe you’re simply looking for ways to incorporate more fresh vegetables into your diet; or wondering how to make better choices when dining out at restaurants. Whatever your needs or concerns, a nutritionist can help!
Many people often assume that the typical client who sees a nutritionist is one that is struggling to lose weight. While this is a common health concern for many people, nutritionists can help a variety of conditions and concerns beyond weight struggles. And if losing weight is what is most important to you and you’ve tried everything in your means, perhaps uncovering the root cause of why you are struggling with weight loss is how a nutritionist can help you. This can simply be finding foods to help balance metabolism and other hormonal functions, or even tips to help promote better sleep patterns (an essential ingredient for weight loss).
How often will I need to see a nutritionist?
Change does not happen overnight but is a daily process. Most people will choose to see a nutritionist and follow up when they feel they have questions, but again, everyone is unique and will require different degrees of support. Some people may even just have some questions they want to verify or minor dietary tweaks and that’s it!
Are R.H.N.’s covered under extended health care plans?
The importance of a healthy diet on your overall health is now something that is being widely recognized. Most extended benefit providers offer coverage to visit a holistic nutritionist.
What can I expect from a consultation with a R.H.N.?
At the initial intake, your health history and current health concerns will be reviewed in detail. This gives the client ample opportunity to express their beliefs and concerns and ask any questions they may have. A holistic nutritionist will use all of this information to develop a protocol for the client, as well provide further support and guidance with meal options or a menu plan. The protocol usually focuses primarily on dietary changes but often includes lifestyle changes and supplementation.
Prior to the first meeting you will be asked to fill out a week long diet diary and health questionnaire. This is very helpful in determining what is and isn’t working for you. And if you’re nervous about being honest about what you ate or drank, put your worries at rest. I am a firm believer in the 80/20 rule and remind clients not to feel any guilt or shame if they feel they’ve slipped up on their health protocol. Putting yourself through the stress of feeling guilty is more harmful than the indulgence itself!
To book an appointment with Breanne today contact us at 604-235-8068 or send an email to email@example.com! Talk to you soon. Get well, stay well.
Posted by Dreamhealer in Alternative medicine, best vancouver naturopath, best vancouver nutritionist, Emotion, exercise, Healing, Health.
Tags: cramps, hormones, menstrual cycle, ovulation, period, pms, vancouver naturopath
“Women complain about premenstrual syndrome (PMS), but I think of it as the only time of the month that I can be myself.”
The Monthlies, Aunt Flo, TOM, The Crimson Curse, Shark Week! We all have our own euphemism for our “monthly visitor”. I won’t bore you or insult your intelligence by explaining what happens in your body to bring about your monthly friend (though if you are interested here is a link to short informative video http://ed.ted.com/lessons/how-menstruation-works-emma-bryce). Instead, my intention is to maybe tell you some interesting and hopefully useful facts that you may not already know and hopefully open up a dialogue about this topic that takes up so much of our lives but that we are still a little shy about. For instance did you know that humans, monkeys, apes and bats are almost the only species known to go through a menstrual cycle like ours? Or that during the three to seven days you have your period, you lose about 30-40mLs of blood? This is only about 2-3 tablespoons, although up to 80mLs (5.4 tablespoons) is still considered normal. A lot less then you thought right? Well, we actually loose four to six tablespoons of menstrual fluid but only some of this is blood. The rest is made up of cervical mucus, vaginal secretions and flora and endometrial tissue and uterine lining- sorry if you find that gross but that’s the human body for you!
Let’s get serious for a second now though. Worldwide up to 90% of women use a homemade device in the place of a sanitary pad or tampon because they are too expensive to buy every month. In parts of the world girls miss 20% of school days (4.5 days per month) due to their periods. This is not simply crying off school due to PMS, but because schools lack the basic hygiene facilities for a girl to keep herself clean during her period. Another reason is the stigma and taboo that surround menstruation. In different cultures around the globe women are segregated from their own society during this time. In some cultures they are not allowed to even drink from the same water source as the rest of their village. Apart from being oppressive this practice of isolating women from society during their period (which incidentally makes up about 7% of your life) is damaging to women psychologically and to society as a whole. When women are isolated like this they cannot contribute to society in the ways they normally would through work etc. “Well that’s a shame but it doesn’t effect me” you might be saying to yourself. Well actually, it does. The stigma surrounding menstruation is not confined to developing countries. Naturally those of us lucky enough to live in the Western world enjoy a whole lot more privilege than our counterparts in different parts of the globe, but how many times have you lowered your voice when talking about your cycle? Or hidden your sanitary pad or tampon in your pocket when going out to the washroom? We are taught from a young age that periods are shameful and we share a learned embarrassment about periods with women everywhere. So what can we do to counteract this? Of course education is key. Educating both boys and girls about menstruation from an early age is the first step in removing the misconceptions and stigma surrounding the topic. We can also contribute in our attitude towards the issue. Try to change your thinking and do not shy away from talking openly about your period. Perhaps use less of the hushed tones and circumlocution around the subject- although I will admit, some of those euphemisms are pretty funny.
The menstrual cycle which gives rise to your period is 28-35 days for most women. It begins for most women around 12-14 years of age and ends somewhere between the ages of 48-55. The average woman has about 450 periods in her lifetime and there are about 300 million women having theirs right now. One key thing to note about your period is that it does not just affect you the week you are menstruating. It’s not even just the week before when your suffering from the dreaded PMS. Your menstrual cycle, or rather the organs and hormones that control it, are at work constantly throughout the month to create the correct conditions within the body for follicular development, ovulation, implantation or menstruation. That is not to say that between the ages of 12 and 55 all women are on a hormonal rollercoaster that they have no control of. Looking at it in a different way we can see the positives associated with each phase of our cycle. At different times throughout the month our body is doing everything it can to get us in the perfect state for pregnancy- and this affects our brain too. Rather than surrendering to the unstoppable force that is nature/evolution/your own body there is no reason why we can’t ride the wave (so to speak) and harness all this power.
Follicular Phase- This is when the Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) are secreted by the pituitary gland in the brain. Neurochemically this is the time of the month that women have the most access to creative energy. It’s the perfect time to begin new projects. So as your body begins it’s new phase, so can you!
Ovulatory Phase- This is when when we have the most energy and highest communication skills. Try channeling this by having important talks with loved ones or professional colleagues during this time.
Leutial Phase- This is when the lining of your uterus is thickening. This is the time when our minds become most detail orientated. Use this time to organize! Your desk, your house, your mind, your life.
Menstruation- This is when there is the most communication between the right and left side of your brain. It’s a time to evaluate. Rather than harbour negative feeling about this time I like to use my period as my time to hibernate and give myself some TLC. This can be different for everyone. To some it might be slobbing it on the couch in PJs, to others its the time when they allow themselves those treats that they avoid the rest of the month. I like to think of it as my body physically reminding me that it’s there and it needs to be taken care of. It’s a good time to check in with yourself, in every sense. Here are some ways that I found helpful to “check in” with myself during my period (or anytime).
Step 1. Exercise!
Don’t get me wrong I’m the least motivated person in the world when it comes to getting myself to the gym. But if you can muster the willpower you know it will feel great. It doesn’t have to be a 10k run or a power turbo max blast crossfit workout (that’s not a real thing but you get my drift). Do a relaxed restorative yoga class -or youtube video if you don’t feel like leaving the house. Take an evening stroll in the park. When have you ever exercised and thought afterwards “Well I would have been so much better off sitting at home eating a cookie”?. That’s right, never. And you can still have the cookie after if you really want it. You are on your period after all.
Step 2. Alone time
There is so much to be said for, closing your door and just being with your own thoughts and feelings. Hibernate. For some people this can be meditation or prayer. Some people like to go for a walk. Some like to light some candles and have a bath. Personally I like to listen to my favourite music and clean the house, because cleaning the house helps me to clear my mind too (but that’s just me). Whatever it is you like to do when you are totally by yourself- make some time and do that. And yes, you do have to switch your phone off for this one.
Step 3. Eating
You betcha! Every girl’s all time favourite thing to do when the reds are playing downtown. In keeping with the theme of self care during my period it’s a good time to try out some new healthy recipes that are also gonna be delicious. Taking the time to cook something yummy for yourself is a great way to be kind to you. If you’re not into that- get someone else to do it for you. Remember, red letter days are our excuse to make the rest of the world pick up the slack! Just try to give your body some wholesome, nutritious fuel during this time. No one is saying you can’t have chocolate AND kale.
Step 4. Think positive!
If you dread your period it’s going to be dreadful. Try and change any negative feelings you have around your period and think of it as your body’s automatic reset. Out with the old and in with the new! Consider this your time to reconnect, reevaluate and reassess. Of course not everyone has the best time during their period and there are physical and emotional hurdles to be overcome. You might feel like your body is your enemy during this time but it’s not, it’s the closest friend you’ll ever have – awh! So if you’re not feeling the best during this time find something that always cheers you up and make some time for that. Maybe catching up with friends you haven’t seen in a while or seeing that movie you wanted to watch. If you really can’t face being social then at least make plans to do something nice next week so you can feel happy about that.
To learn more on how to balance hormone or treat yourself with natural remedies contact us today at 604-235-8068 or by email at firstname.lastname@example.org.
Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Healing, nutrition, Nutritionist.
Tags: avocado, Breanne Dunlop, chia seeds, coconut oil, eggs, fish, Health, healthy food, Nutrition, nutritionist
Written by: Breanne Dunlop, RHN
Looking to improve your health through diet? Here are five foods you should eat more of in 2016:
- Free-Range Organic Eggs
One of the most wholesome foods you can eat is an egg in its whole form. Eggs are a great way to start the day, providing the body with a nice balance of protein and fat to fuel you until lunchtime. As a complete protein, eggs contain all nine essential amino acids that we must obtain through our diet as our bodies can not make them. Eggs are extremely easy to incorporate into your diet as they are easy and quick to make in the morning scrambled into an omelet or simply poached on toast – hard boiled eggs also make a good protein rich snack for on the go. If you don’t have much time in the mornings, try making up ahead of time a frittata or egg cups for a grab and go breakfast you can enjoy throughout the week.
For those of you on the egg white bandwagon.. stop throwing out those yolks! The yolk is the tastiest part when enjoyed over-easy or poached and is the nutrition powerhouse of the egg. Separating the egg yolk from the egg white disrupts the synergy of the egg and removes all of the healthy fat (which is satiating and curbs your appetite) and lots of other nutrients.
Many people avoid egg yolks and other sources of fat due to the former belief that fat = high cholesterol; we now know this isn’t true. Though dietary cholesterol shouldn’t be ignored, it is important to note that much of our cholesterol is produced by the liver which is why those on plant-based diets may still have issues with managing their cholesterol. Unless you are eating copious amount of eggs every day, enjoying the yolk is not something to stress over. Bottom line – don’t mess with nature and eat your yolk!
2. Leafy Greens
Many people believe that we need to eat meat to get iron and drink milk for calcium but we should be paying more attention to our leafy greens which are great sources of both these important minerals. Green veggies are also great for detoxification as they are rich in fibre which not only helps to rid your body of toxins but also aids in weight management by keeping you feeling fuller for longer.
Even if you aren’t one for having a raw salad every day (which actually isn’t beneficial in Vancouver’s winter season), leafy greens are still very easy to incorporate into your diet. Add your favourite greens to your morning smoothie in the summertime or roast up some seasonal squash, root veggies and top with sautéed greens for a hearty winter salad. You can play it safe by sticking to common greens like lettuce, romaine, spinach or kale or get adventurous with mustard greens, endive and radicchio. I strongly recommend to buy your greens organic as most conventional alternatives are heavily sprayed with pesticides.
Right now my favourite way to enjoy greens is sautéing black kale in my cast iron pan (added benefit for those who need a boost in iron) along with fresh crushed garlic and lemon juice and topped with fresh avocado and sea salt.
3. Chia Seeds
Chia seeds are another source of complete protein but are vegan friendly. Though small in size, chia seeds pack a punch and are high in healthy fat and fibre. Chia seeds have 10 grams of fibre per two tablespoons, with most of it being soluble fibre. When mixed with water it forms a gel-like substance, similar to ‘flax eggs’, and this is why it is very important to drink lots of water when eating foods high in soluble fibre.
Chia seeds are highly concentrated with the omega-3 Alpha Lipoic Acid (ALA) which is important to combat the high amounts of omega 6 we see in westernized diets. While both types of omega fats are essential in our diet, it is the ratio (and quality) of our omegas that we need to pay attention to. Omega-6 is found in high amounts in processed seed and vegetable oils and so it is best to avoid these whenever possible. Omega-6 is pro-inflammatory while omega-3 is anti-inflammatory. Sources vary but most agree that having a ratio of 4:1 omega 6: omega 3. Those eating a westernized diet are having much more omega 6 with a ratio as high as 25:1 or even 40:1. When you understand the health implications of chronic inflammation, it is no surprise that we are seeing exponentially more cases of inflammatory conditions from GI disturbances, such as IBD, Crohn’s Disease to asthma, arthritis and even cancer.
Again, rather than relying on dairy products that are often heavily processed and hard for many of us to properly digest, look to chia seeds to help you meet your calcium requirement – a two tablespoon serving offers 15% of your daily need. This along with chia’s high phosphorous content contribute to optimal bone and oral health.
Due to their size and neutral flavour, chia seeds can be easily incorporated to any meal. Sprinkle them on your salad, in with your homemade granola or smoothie, as a binding agent replacement for eggs in baked goods, or make a chia seed pudding by blending with almond milk, honey and top with berries for a grab and go breakfast.
4. Coconut Oil
Coconut oil is all the rage these days and it is no surprise why when you look at all the benefits this superfood has to offer. Coconut oil is a healthy saturated fat that is both practical and flavourful. Coconut oil is primarily made up of medium-chain triglycerides which makes it an easy fat to digest and gives it many of its favourable properties. Coconut oil is a thermogenic food which means it helps to boost and support our metabolism while acting as an instant energy source by helping to burn fat for energy. For these reasons, coconut oil is big in the fitness world. With high amounts of lauric acid, coconut oil has anti-bacterial and anti-fungal properties and when ingested can help support our immune systems by fighting off the bad bacteria and keeping our gut health in line. It’s high smoke point makes coconut oil ideal for cooking in comparison to olive oil which has a low smoke point and is better suited for salad dressings as it easily turns rancid when exposed to heat.
On top of it’s internal benefits coconut oil has many external uses. Enjoy it as a natural body moisturizer or as hair serum to tame dry ends. If you really want to get creative and take control of your personal care products, coconut oil can be used to make homemade products like toothpaste and deodorant. Some sources say that to reap all the benefits of coconut oil it is best to consume about three tablespoons per day of organic cold-pressed oil.
Whether you get on board with the trend of bulletproofing your coffee or simply stir a tablespoon of coconut oil into your morning bowl of oats, make sure you’re taking advantage of this tasty superfood that’s at our fingertips.
If you’re like me, avocados added to just about anything can add insta-enjoyment to just about any dish. Enjoy it on the side of your morning omelette, for lunch sliced into your sandwich or soup, for dinner on top of your salad or even for dessert made into a decadent avocado chocolate mousse (trust me on this one). Not only is avocado rich in healthy fat, it is high in fibre and water – both critical in keeping our digestive systems moving, Vitamin B5 which is important for energy production, and Vitamin K which supports bone health and blood clotting.
While I enjoy fish and choose to have them as a regular part of my diet, this recommendation may be seen as controversial due to the problems that can arise from fish farming and overfishing. The choices we make can have a big impact on marine life. For guidance on healthier options, look for the Ocean Wise symbol or click here for a list of sustainable choices.
Breanne Dunlop is a Registered Holistic Nutritionist (R.H.N.) practicing out of Yaletown Naturopathic Clinic. To learn more about other foods that support your health and wellbeing or new ways on how to incorporate these foods into your diet, contact Yaletown Naturopathic Clinic to book your appointment today at 604-235-8068 or by email at email@example.com.