White Bean Turkey Pumpkin Chili – Crock Pot

I stumbled upon this recipe recently and decided it was perfect to use my left over canned pumpkin (Farmer’s Market has BPA-free canned organic pumpkin).

Ingredients:

1 tsp coconut oil (or other cooking oil)

2 lb ground turkey (hormone & antibiotic free is preferable)

1 small onion, chopped

3 garlic cloves, minced

1 green pepper, diced

1 tsp chili powder

2 bay leaves

2 tsp cumin

1 tsp oregano

1 jalapeño pepper minced, seeds removed

2 15 oz cans of Navy Beans or White Northern Beans (Eden Organic has BPA-free canned beans)

1 15 oz can of pumpkin puree (not the easily mistaken pumpkin pie filling)

2 cups of chicken or veggie stock

1 cup chopped cilantro

salt and pepper to taste
Directions:

Saute the onions and garlic in a frying pan, add the turkey and brown.

Toss it all into a crock pot (minus the cilantro) and cook on high for 4 hours or low for 7-8 hours.

Garnish with the cilantro (if you’re a cilantro-lover) and enjoy!

Antioxidants for Anti-aging

Antioxidants are molecules that prevent damage and free radical formation in the body. Free radicals are formed when oxidation occurs (transfer of hydrogen atoms to another molecule creating a cascade of molecular reactions). If excess oxidation and free radical production occurs in the body’s cells, aging and cell death occur more rapidly. Antioxidants are necessary to keep this process under control and clear out free radicals.

The roles of antioxidants include:  supporting cardiovascular function, repairing muscle tissue, preventing  cancer cell growth, encouraging proper detoxification, and supporting nervous system and brain function.

Important antioxidants for the body include:

• Vitamin C
• Resveratrol
• Alpha lipoic acid
• Curcumin

Vitamin C is one of the most widely used antioxidants in the body. The immune system, adrenal glands, ovaries, and cellular metabolism processes require vitamin C. A recent study of elderly women in Japan suggested higher plasma levels of vitamin C were associated with improved muscle strength and physical performance. Excellent food sources are: strawberries, kiwis, cherries, bell peppers, Brussels sprouts, dark green leafy vegetables, and herbs (thyme, cilantro, parsley, basil).

Resveratrol is a natural protective phenol produced by plants when they are under stress. Studies have suggested it prolongs life, improves metabolism and exercise capacity, and helps fight insulin resistance. Resveratrol is found in grape skins (and therefore wine), dark berries and peanuts.

Alpha lipoic acid is a fatty acid used in the body to produce energy. It’s antioxidant functions are in the brain and nervous system as well as to help regenerate an endogenous antioxidant of the body, glutathione. Brussels sprouts, brewer’s yeast, dark green leafy vegetables, and organ meats are sources of alpha lipoic acid.

Curcumin is the antioxidant from tumeric. It’s roles include the improvement of glutathione production in the body, particularly the liver, decreasing inflammation, and inhibiting tumour formation. Other than tumeric, good quality supplementation is the best source of curcumin.

In general adding more green leafy vegetables, cruciferous vegetables (cabbage vegetables – broccoli, Brussels sprouts, cabbage), and bright or dark coloured berries and fruits is an excellent way to improve antioxidant activity in the body and slow the aging process.

 

 

Reasons to Add Fresh Herbs to your Meal

Fresh herbs are a brilliant source of nutrition and colour in various foods. Here’s why they are a nutritional and flavourful addition to any meal:

Parsley

• Contains volatile oils and antioxidants. The volatile oils, particularly an oil called myristicin, has been shown to inhibit tumour formation and encourage glutathione (a major antioxidant in the lungs and liver) activity
• Vitamin C, vitamin A, beta-carotene, and vitamin K complete it’s nutrient content, making it a powerful immune supporter

Cilantro (Coriander)

• Contains a compound called dodecenal which may help in combatting Salmonella
• May help to lower LDL cholesterol and increase HDL cholesterol
• Contains antibacterial and anti-inflammatory volatile oils – including geraniol, limonene, and camphor
• Has calcium contributing to healthy bones

Basil

• Contains flavonoids, orientin and vicenin, protecting DNA from damage
• Has antibacterial properties which come from its volatile oils like eugenol, linalool, and limonene
• Decreases inflammation in the body via eugenol
• Contains vitamin A, magnesium, potassium and vitamin C  – supporting the immune system and muscle health

Rosemary

• Stimulates the immune system and circulation
• Contains rosmarinic acid which has anti-inflammatory properties
• Is rich in B vitamins including folic acid (B9), B5, B6, and B2
• Contains vitamin C which supports healthy immune function and collagen formation
• Contains iron which supports the oxygen-carrying capacity of red blood cells

Thyme

• Contains the volatile oil thymol which protects healthy fats found on cell membranes – particularly DHA (Docahexanoic acid), supporting brain and heart function
• Manganese and volatile oils contribute to its antioxidant status
• The volatile oils have noted anti-bacterial properties
• Is a source of iron supporting healthy red blood cells

Intravenous Vitamin Therapy – questions answered

What is a Myers’ Cocktail and what does it treat?

Intravenous (IV) vitamin therapy, known as “Myers’ Cocktail” is a common therapeutic tool that naturopathic doctors have used for over 50 years. Involving the direct infusion of vitamins and minerals into the circulatory system to treat conditions such as asthma, migraines, fatigue, fibromyalgia, acute muscle spasm, colds and flus, seasonal allergies, and sinusitis. It is also used as a therapy to support and maintain health.

How is a Myers’ Cocktail administered?

Myers’ injections are  easily administered in either a “push” which uses a syringe containing the vitamin mixture with either sterile water or saline added, or in a “bag/drip” which often contains higher amounts of the vitamins diluted in an IV bag of sterile water or saline. The “push” is administered over 5-15 minutes and the “bag/drip” usually takes approximately 30-45 minutes. The injections themselves are often quite relaxing as they contain magnesium which helps to relax muscles. A Myers’ injection may include the following nutrients:

• Vitamin C
• Vitamin B6
• Vitamin B5
• Vitamin B12
• B vitamin complex
• Magnesium
• Calcium

Why add nutrients via IV therapy versus oral supplementation?

Oral supplementation is valid and often necessary, but IV nutrients don’t rely on the digestive function and absorption and take less time to achieve a therapeutic benefit. For example, high doses of oral vitamin C will likely cause loose stools and serum levels that are sufficient to be antiviral cannot be achieved, whereas IV vitamin C does not result in loose stools nor is absorption impaired.

How often are Myers’ Cocktails recommended?

Depending on the condition being addressed, Myers’ are most commonly used as a weekly injection for 1 month or more. Alternatively, it can be done once a month to support immune function and prevent colds and flus. Most people do not require IV vitamins for regular long-term usage unless there is a condition or disease process which requires higher levels of nutrients that cannot be obtained through oral therapy.

Are there any side effects?

The injection of nutrients is painless and has minimal risk involved. Redness and irritation of the vein at the site of injection is the most common side effect, and resolves shortly after the injection. Low blood pressure or light-headedness may also be experienced during or after the injection but this usually resolves after 5-10 minutes. Communicating with your naturopathic doctor about your experience is important as adjustments can be made to amounts and types of vitamins and frequency of injections.

Vitamins whether oral or IV do not take the place of a whole foods, nutrient dense diet and regular activity levels. Discuss with your naturopathic doctor whether Myers’ IV injections are appropriate for you.

Xenoestrogens: Sources, Associated Conditions and Options

Xenoestrogens refers to foreign estrogen-like chemicals that mimic the effects of estrogen in the body (“xeno” = foreign). Estrogen is normally balanced with progesterone and other hormones, and has a number of effects on the body including:

• growth of the endometrium (lining of the uterus)
• stimulation of breast cells
• increased body fat
• helping maintain salt and fluid balance
• contributes to libido
• helps maintain mineral balance
• influences proper bone density

There are over 70,000 chemicals that are registered and approved for use that have hormone-disrupting actions. Xenoestrogens are found in a number of daily use products including the lining of tin cans (BPA), plastics (the softer the plastic, the more absorbable the xenoestrogen), dryer sheets, chemicals labelled “fragrance” or “perfume” (check your make-up, detergents, shampoos and soaps), pesticides and herbicides, dry cleaning chemicals, and bleached feminine hygiene products . The abundance of these chemicals in our environment burdens the body’s detoxification mechanisms and organs (mainly the liver) causing accumulation of  these chemicals in fat tissue (including breast tissue) and leads to “estrogen-dominant” conditions and symptoms:

• endometriosis
• fibrocystic breasts
• weight gain
• mood imbalances including depression and anxiety
• headaches and migraines
• sleep disruptions and insomnia
• poor thyroid hormone function
• blood sugar dysregulation
• increased risk of blood clots
• increased risk of breast and prostate cancers
• increased risk of gall bladder disease
• hot flashes, night sweats, and vaginal dryness
• poor memory

Options for minimizing exposure include:

• using glass or stainless steel water bottles
• using glass food containers to store food
• buying organic foods as much as possible (see EWG’s dirty dozen and clean fifteen)
• wash your fruits and vegetables well with water and rub dry – this removes a large amount of chemicals
• avoid “fragrance”-added products (read the labels of detergents, shampoos, soaps, cosmetics etc)
• avoid microwaving food in plastic containers or with plastic wrap – microwaving causes the plastic to heat and readily transfers  xenoestrogens into foods
• Use skin products that are low in toxins and xenoestrogens: Aubrey Organics, Green Beaver, Weleda, Druide, Gabriel Cosmetics, and the Rocky Mountain Soap Company

Consulting with a naturopathic physician is important if you are experiencing symptoms of excess estrogen. An individualized detoxification program that includes diet and basic supplementation will help to balance hormone levels.

Dandruff – causes & treatments

Another Fresh Vancouver article…this time on dandruff! It’s a common complaint with some basic treatments including dietary adjustments.

Quinoa Burgers

I found this recipe on a quinoa blog and am intrigued. It’s full of an array of vegetables  (including butternut squash) and has black beans and quinoa. Full of fibre, antioxidants, protein and flavour!

Quinoa Burger Recipe

Adapted from Vegan Family Meals: Real Food for Everyone

• 1 cup onion, diced
• 4 teaspoons minced garlic
• 2 cups finely diced cooked butternut squash
• 2/3 cups shredded carrots
• ½ cup celery, finely diced
• 2 ½ teaspoons sea salt
• 2 teaspoons diced jalapeño
• 2 ½ teaspoons cumin, ground
• 1 teaspoon black pepper
• 1 teaspoon paprika
• 2/3 cup frozen organic corn, thawed
• ½ cup red, yellow or orange peppers, chopped
• ½ cup quinoa flour (or whole wheat flour)
• 4 cups cooked quinoa
• 2 cups black beans, drained and rinsed
• ¼ cup fresh parsley, chopped
• 3 tablespoons powdered egg replacer (equivalent of 6 eggs)

1. Add 1 Tablespoon of  coconut oil to a frying pan. Heat to medium and add onion. Cook for 8 minutes and add garlic, cook for 30 seconds or until fragrant. Add butternut squash, carrots and celery. Sprinkle with a teaspoon of salt and cook for 10 minutes. Add jalapeno, remaining 1 ½ teaspoons salt, cumin, black pepper and paprika. Cook for one minute. Add corn and bell pepper and cook for two more minutes.
2. Transfer mixture to a bowl and stir in flour. Add quinoa, black beans and parsley. Mix thoroughly, using your hands as necessary.
3. Place ½ of mixture in your food processor and pulse until slightly mushy. Return to the bowl with remaining mixture. Sprinkle egg replacer over mixture and use your hands to work in, adding water by the tablespoon as necessary.
4. Form into 12 patties and place on a baking sheet lined with parchment paper. Chill for at least two hours or overnight. You may also freeze the patties at this point and thaw before proceeding.
5. Heat oil or cooking spray over medium heat. Cook the patties until they are browned, about 5 minutes per side.

Can CoQ10 Improve Fertility?

Coenzyme Q10 has been touted as an anti-aging supplement because it acts as an antioxidant as well as assisting the body in making more energy, prolonging the life of mitochondria and helping to lower LDL cholesterol levels. Recent research suggests that CoQ10 may be used in female fertility management as well.

CoQ10 supplementation has been shown to improve sperm count and quality in a number of studies (see here  and here), but new research may indicate usefulness in prolonging the life of women’s eggs (oocytes). The most recent research has been done by Dr. Casper at Toronto’s Mount Sinai on aging female mice. Dr. Casper found that fertility was improved and chromosomal abnormalities of oocytes were reduced. 

Although no human studies on oocytes and CoQ10 have been completed, the current clinical use of CoQ10 in cardiovascular disease prevention, anti-aging and sperm quality suggests an encouraging outcome for egg quality.

Food sources of CoQ10 include fish, organ meats (caution with liver unless it is from an organic source), and whole grains with the germ.

Supplementation of CoQ10 should be sourced from a high quality brand (ask at your health food store or ask your naturopathic doctor for quality brands) and taken with food. Consult your naturopathic doctor for individualized dosing.

Other options for improving fertility include:

• avoiding drugs, tobacco and alcohol – these interfere with the development of healthy DNA
• consuming a whole foods diet with a colourful array of vegetables and fruits – improves antioxidant status and helps prevent vitamin and mineral deficiencies
• avoiding caffeine – helps maintain good hormone function
• taking a good quality prenatal vitamin with 800mcg of folic acid daily

Thinning Eyebrows

I recently wrote an article for Fresh Vancouver Magazine, Thinning Eyebrows – Causes and Remedies. Click here to read the article.

Fish Oils and Alternatives

Fish oils are recommended because of their anti-inflammatory action on the body and their ability to lower cholesterol and decrease the risk of cardiovascular disease. A 2005 sytematic review study found that omega 3 fatty acids reduced the risk of  all-cause mortality by 23%. This was backed by the Italian GISSI study which saw a 30% risk reduction in cardiovascular deaths with the addition of 850mg of EPA (eicosapentanoic acid) and DHA (docahexanoic acid) in the diet.  The  JELIS study out of Japan reported a 45% risk reduction in sudden deaths with the administration of 1800mg of EPA plus a statin.

Fish oils contain alpha-linolenic acid, an omega 3 fatty acid, as well as high amounts of EPA and DHA which directly stimulate anti-inflammatory pathways in the body and in addition to improving heart health,  benefit brain function, skin clarity, joint function and health,  and nerve health. Fish oils are the most efficient way to get a therapeutic dose of omega 3 fatty acids, (a therapeutic dose of omega 3 fatty acids ranges from 1500mg of essential fatty acids (EFA) to 3000mg  of EFA).

Decreasing the amount of omega 6 fatty acids (which cause inflammation) will also help minimize disease risks. Fastlearners.org offers a ‘tally’ sheet to help you determine your omega 3 score. A positive number means there is likely a higher concentration of omega 3 in your body than omega 6, which translates to less inflammation overall.

If your are vegan or vegetarian or don’t want to consume fish oils, your options include flaxseed oil and ground flaxseeds, walnut oil, broccoli, beans and dark green leafy vegetables. Minimizing your intake of omega 6 foods (vegetable oils, crackers, potato chips, tofu, and white flour), will help to bring inflammation down as well.

The consumption of fish oils requires that we are ethically and environmentally responsible when choosing a brand. Choosing a company that uses molecular distillation to remove dioxins, pcbs, and mercury, and fishes in an environmentally sustainable manner is of primary importance. The gold standard company with regards to quality and sustainability is Nordic Naturals with NutraSea/Ascenta a close second.