The gardens are growing and the markets are filled with local produce. It’s a great time to get creative with new options or enjoy the best the season has to offer.

You’ve likely heard that you are what you eat so make sure that base is strong.

While there is no one size fits all for nutrition – there are some basics that apply to most of us:

• Hydrate – especially when it’s hot out! Our bodies are made up of a lot of cells that are mostly water. Keep those cells happy and no coffee doesn’t count, nor do other caffeine products, sugary drinks or alcohol.
• Fiber is your friend! – Keeps us regular and helps balance blood sugars and cholesterol levels. Fiber isn’t just something that you get from “hippie breads” – most of the veggies out there have lots to offer so channel your inner Bugs Bunny and get chomping
• Keep it colourful – did you know the colours of your fave produce offer different nutrients? So to get the most out of your food try to have your plate be a rainbow of colours and mix things up regularly!
• Choose your carbs like you would friends – complex: simple and complex carbohydrates – we have heard that before but what it boils down to is how fast it turns to sugar in your system. Complex carbs are foods that offer more to your system and break down slower so you don’t get a spike and a hard crash. Included in this category are unrefined grains, and lots of vegetables and berries.
• Avoid fake foods – what is a fake food you ask? Foods that are primarily processed in a lab, and using things that you might be able to pronounce but would have a harder time figuring out how to grow or find them in nature. They might be convenient but should be saved for special treats or when necessary.

With everything that has been going on these last few months – lots of people are getting back to gardening which is exciting. I’m a rather novice green thumb (a green, green thumb if you will) so can’t offer a lot of support but there are resources out there – such as an online gardening course from Calgary Public Library. If space and resources are an issue for you there are still some foods you can salvage from your kitchen and regrow indoors or on a small balcony with a little dirt/ water and sun: tomatoes, green onions, herbs. For local options to let the pro do the farming there are many farmer’s markets that pop up in the city and local farms for great protein options: check out Calgary Farmers Markets and Love Grows Wild Ranch to start.

Unfortunately not everyone has access to fresh, local food and produce. This can severely impact health for families and communities. If you are able to consider supporting organizations who provide food to those in need by volunteering or donating. Some great resources that are available in our city to help improve access to good food include:

• The Calgary Food Bank – 403-253-2055 calgaryfoodbank.com
• Halal Food Bank – 403-466-6367 muslimfamilynetwork.org
• Kosher Food Bank 403-287-3510 jfsc.org
• Meals on Wheels 403-243-2834 mealsonwheels.com
• Brown Bagging for Kids 403-264-7979 bb4ck.org/help/
• Leftovers Foundation https://rescuefood.ca/programs/ & Fresh Routes 403-400-4214 freshroutes.ca
• Happy Heart Foods – found on Facebook and Instagram

Eat Up!

Stock photos from Canva

Originally posted in the Grassroots Blog on January 14, 2017

There are many reasons why we experience pain. Perhaps it is from a tension or Chinook headache, or we were in an accident. Chronic pain and overuse injuries are also on the rise with our daily activities of driving for long hours and sitting at a desk all day. The best way to address pain is to make sure not to ignore it and get it properly assessed right away. Once you know the cause it will be easier for you to find the best way to address it, which might include one of more of the following:

Stock photo from Canva

Certain foods can help increase inflammation in the body, such as processed foods, refined carbohydrates, trans-fats, and sugar. Other foods that are high in anti-oxidants and polyphenols help to reduce inflammation in the body. The more inflammation in your system, the more likely you are to be sensitive to pain or have an injury. The research on specific anti-inflammatory diets is still mixed, but eating a more plant based and whole food diet has been shown to reduce inflammation and improve overall health.

Stock photo from Canva

Meditation and mindfulness have been shown to be beneficial to many aspects of our health. Studies are now being done showing how the practice of meditation, even in new participants, can change how the brain responds to pain. In some studies pain was reduced by 27% (in comparison to 22% from morphine).

Stock photo from Canva

There is a strong association between sleep and pain, though research is still catching up on which has a greater effect. There is also the role of sleep in addressing inflammation in the body and therefore improving pain. Most findings show that sleep has a greater effect on pain and therefore improving the quality of sleep has a greater impact on reducing pain as well as reducing the risk of devolving pain in the future.

Stock photo from Canva

Several studies have shown that participation in group yoga classes can help with chronic pain, especially lower back. The effects are often more dramatic and longer lasting than those who participate in just stretching activity. There have also been benefits seen in improving the mood of those in pain as well as decreasing disability and improving functionality.

Stock photo from Canva

Often pain can be from overuse or underuse. We all recognize the fact that sitting all day at a computer is not great for our posture so what do you do? Gentle stretching to help balance out tight muscles has been shown to reduce chronic pain as well as lower injury. Rolling with a foam roller or a therapy ball also helps to target specific trigger points to pain and allow those muscles to release.

Stock photo from Canva

There are many ways that exercise helps when dealing with pain. New research shows that regular exercise can help improve pain tolerance, as well as research on chronic low back pain and fibromyalgia show that regular exercise programs help to reduce daily pain. Increasing core strength and improving posture are often attributed to the pain improving benefits of exercise, as well as the improved circulation. Depending on the pain that you are addressing and the cause it is important to have an exercise routine designed specifically for you.

Photo courtesy of Kyley Hunt, ND

Lots of people have tried acupuncture for addressing their pain. The traditional method is often found to be relaxing and painless during the treatments. Studies, such as the one the University of Maryland, is showing acupuncture to be effective in short term relief of chronic back pain as well as having long term effects. Through analysis of several studies they found that that acupuncture provides real pain relief, not just a placebo effect.

Stock photo from Canva

EFT or emotional freedom technique has moved from being more on the fringe to being well accepted not only for psychological health but also physical conditions such as pain and athletic performance. Several studies have shown EFT or tapping to be effective in reducing pain experienced from tension headaches, following PTSD symptoms and fibromyalgia.

Stock photo from Canva

We all know how relaxing a good massage can be. Even the mean ones, like the deep tissue, help to release those tight muscles and get us back on track. Research shows it too, not only decreasing pain levels immediately but also improving relaxation, sleep and recovery. As the recent Olympics in Rio showcased the popularity of cupping; research is also getting behind that as an adjunct to a massage. The beneficial increase in blood flow and release of fascia has been shown to be helpful in back, neck, and knee pain, as well as carpal tunnel syndrome.

Stock photo from Canva

Bowen therapy is a soft tissue technique that uses gentle manipulation along certain muscles to help the body and muscles relax. Scientific studies on Bowen therapy is limited, and of those that exist 53% reported pain reduction and 33% reported improvements in mobility. Craniosacral, similarly, is another gentle technique with limited data. Again it is very relaxing and some of the research there on it does show a reduction in pain symptoms.

Photo courtesy Kyley Hunt, ND

Trigger point injections and other injection therapies like neural therapy, that include injections into a trigger point or a referral pattern with a local anesthetic are quite commonplace. You can even get injections with corticosteroids or botox from an MD. The way it works seeds to be a disruption of the trigger point or pain generator from the needle and then the effect of what is injected causing vasodilation and relaxation of the muscle fibre.

Photo Courtesy of Kyley Hunt, ND

Can you point to your pain? Is your pain from a tendon, ligament or muscle strain or tear? If so prolotherapy might be an option for you. Prolotherapy, or proliferative therapy, is an injection technique that uses dextrose, a sugar-water, diluted down with a local anesthetic to help stimulate connective tissue repair. Studies have shown it to decrease pain and improve joint function.

Stock photo from Canva

There are many supplements out there that help to reduce pain and inflammation. Some work by decreasing inflammation, such as Omega 3 fatty acids, others help to improve joint health and function, like glucosamine, and others replace key minerals, relax muscles and decrease pain perception such as magnesium. Your Naturopathic Doctor can help you determine which nutrients would be the most beneficial in your case, as well as reduce any potential side effects or interactions.

Stock photo from Canva

Herbs have been used hundreds of years for pain relief and are becoming popular again as an alternative to medications. There is more research and studies being done now to assess their efficacy and how they work to avoid any potential negative interactions. There are many useful herbs that help to reduce inflammation, improve healing time, decrease pain signaling and help protect joints. Common herbs and herbal extracts include Turmeric, White Willow, Resveratrol and Boswellia to name a few. Even though they are considered safe, it is important to speak to your ND to ensure that the source, the dosing and the choice of herb is right for you and your health.

As will all therapies, not everyone responds in the same way or is a candidate for each. Speak to your health care provider to find out which is right for you.

There is a lot of science, and some controversy over setting goals and resolutions. In the 1960’s Dr. Edwin Locke pioneered some research on goal setting and motivation. That led to the SMART method, which is used by coaches, athletes, businesses and many others.

Specific

• Goals need to be specific to be maintained. To take that a step further: make sure that your goal matters to you. Our brains love rewards. Choosing easy goals helps us check off another thing on our list but often doesn’t lead to lasting change or results. A specific goal has meaning. The answer to why that goal matters is your motivation to keep up with it, and will help you be more successful.

Measurable

• We need to be able to measure how well we are attaining our goal. Without being able to measure or track our performance towards that goal we aren’t sure how well we are doing and motivation will wane. Timely feedback is critical to ensure that goal setting is effective and improves performance. This allows us to be focused on the process and progress we have made so we don’t get caught up in the outcome and miss the short term goals and changes that help us along the way.

Attainable

• While studies have shown that goals should be challenging, they shouldn’t be out of reach. You want to be able to plan your way to success, while at the same time plan for when things might not go your way. Have a contingency plan in place for when things go awry. That little set backs won’t make you feel your goal is too far away.

Relevant

• Goals need to be accepted by the individual making them. Going back to specific goals – these need to have meaning to you otherwise you will have no reason to keep up with the work to help you reach that goal. If you don’t accept the goal you won’t accept the process to get you to the result. Even just participation in setting the goal will help to make that more effective. And another way to help boost results – give that goal a positive spin!

Time-Bound

• For goals to be successful a time line is key. Without some time lines you can be working on a goal for years and still not but much closer to reaching it, especially as it is easy to put off the work if a set back happens as it’s not needed tomorrow. Even though time lines can change, putting one in at the start keeps you moving forward and focused. That direct energy relates to performance as you are committed to the process.

Following these guidelines help to define clear goals, that are challenging but help you commit to your success and improve performance in any area of your life.

Resources:

Locke, E., & Latham, G. (1985) The Application of Goal Setting to Sport Sport Psychology Today Journal of Sport Psychology, 7, 205-222.

Understanding SMART Goal Setting; Locke’s Goal Setting Theory. http://www.mindtools.com/pages/article/newHTE_87.htm

McGonigal, K. Compiled by Goodman, N. The Science of Setting Goals. Dec 22, 2014. Extracted from: http://ideas.ted.com/the-science-of-setting-goals/

I never thought I would run a marathon in Calgary. Even further off my list was an ultra – because those people are just nuts for running that far! However this year for the 50^th Anniversary of the Calgary Marathon they offered a 50 km option. And I got tricked into signing up.

My training wasn’t as strong as for last year’s marathon but I was hoping just to complete it in the cut off time. Ideally I wanted a bit faster – 6 hours didn’t seem too bad to run that far. Race day came and I was nervous – this was farther than I had run ever, and 20 k farther than I had run this year. My legs were a bit tight the week before, but I had rolled, stretched, gone for massage and ART. I had also had a few IV treatments just make sure my muscles had the best they could get.

The weather was beautiful! Sunshine and blue skies, no one could ask for better. And there were tons of smiling faces cheering us on, including some great colleagues with amazing signs and friends and family posted in the spots that I needed most (4 loops on Memorial Trail…). The last 7 k was when things were a bit of a push but I things got better when I found my mom near her finish for the marathon. I finished the race with a smile on my face in 5 hours and 49 minutes – 11 minutes under my goal time. I even had a personal best at the 42.2 k mark.

The day ended with a post-race gathering that included our local running friends and support, as well as some friends we had met at our race in China who came in from the US and Trinidad. I really need to thank my mom for getting me into this crazy sport – through it I have challenged myself physically in ways I never thought I could, been able to travel to amazing places and most importantly get to meet incredible people who inspire me. What inspires you to do things you never thought were possible?

Please note: as of July 1, 2014 Canada’s Anti Spam Law came into effect. Please note you can choose to opt out of these posts by un-following this blog at any time.

LunchBlox Kids Rocket Sandwich (Photo credit: Rubbermaid Products)

Sugar, or sucrose, is a naturally occurring chemical that is made up of fructose and glucose.  Fructose is found in fruits, vegetables and honey. Glucose is the main sugar molecule found in the blood and is important as a primary source of energy for us.  When sugar is refined all the vitamins and minerals that were in the natural sources are taken out and we are left with just the sucrose and empty calories. According to Statistics Canada back in 2004 the average Canadian consumed 110 grams of sugar daily. Drinks are among the top sources of sugar, and include milk, fruit juice, pop and fruit drinks.

English: Morning sugar spoon (Photo credit: Wikipedia)

Sugar is often added to other foods to enhance flavour and as a preservative to keep foods longer.  Sugar might be hidden in the ingredients so it is important to look at labels and see if any of the following are listed:

• Glucose
• Fructose
• Glucose/ Fructose
• High Fructose Corn Syrup
• Honey
• Cane Juice
• Sucrose
• Syrup (corn, malt, golden, maple, refiner’s)

One teaspoon of sugar is equal to 4 grams of the listed foods. High fructose corn syrup is added to many foods to make then last longer and because it is very sweet and cheap to produce.

candy candy candy CANDY candy (Photo credit: Sidereal)

Beyond cavities and diabetes, sugar also affects our hormones and liver function, which can cause high blood pressure, weight gain, mood changes, poor concentration and skin issues like acne. Besides the fact that added sugar has no nutrients, just calories, it creates a double hit on your health by making it harder for your body to absorb certain nutrients and also by depleting your body of key vitamins and minerals like Vitamin B’s, calcium, potassium and magnesium. Simple sugars cause inflammation in the body and can suppress your immune system for up to 4 hours! It is linked to chronic  disease and actually can age you because of a process where it creates Advanced Glycation End products.

Blood sugar test (Photo credit: Avondale Pattillo UMC)

If it is white, refined and packaged – leave it on the shelf. If you still eat breads and pastas make sure they are whole grain options and only have small amounts. Make sure to eat regular amounts of fiber, healthy fats and proteins to keep blood sugar stable and avoid cravings. Eat more fiber to keep blood sugars balanced, slow sugar absorption into the body and lower cholesterol levels.

English: veggies (Photo credit: Wikipedia)

Dates can be used instead of table sugar for baking and sweets. Also think about using honey or maple syrup if you have to have a little bit of sweet in your coffee. Don’t replace sugar with artificial sweeteners, these have been shown to increase cravings more than plain sugar! The less sugar you eat the less you crave it, so start with some simple substitutions and reading labels to put you on the fast track to beating the sugar trap!

For the full article visit Little Chewz for their September newsletter

Calgary Alberta, Flood of 2013 (Photo credit: waynerd)

Fortunately many people were not greatly affected, and are ready to help out those that were. If you are one of those wishing to do your bit to help then all you have to do is look around to find an opportunity that suits you. Many organizations are accepting monetary donations to help rebuild such as the Canadian Red Cross and Samaritan’s Purse. As for other donation opportunities look at the Dream Centre or Mustard Seed to see what is needed most.

Canadian Red Cross (Photo credit: acrofish)

If you have time to go out and help or have other resources, register to volunteer where you are needed most. Visit YYC Helps or the Calgary City blog to find out more. It will take time to build back the communities hit hardest, so lets see if we can stay involved through it all!

Calgary Flood 2013 (Photo credit: Ray Wong)

I consider myself lucky to live in a place where so many people are willing to help others when something like this happens, and it doesn’t happen to this extent often. I can’t imagine living somewhere where natural disasters or conflicts are a part of day to day life. Being an active member in a community brings us a sense of purpose and brings us closer together, so lend a hand wherever you are. Work towards building community where you live or where your heart lives. There are many great organizations out there that can use the help. So go out, make new friends and make someone smile!

In Canada, Naturopathic Medicine Week begins today and goes until May 12. To celebrate there will be healthy living events being held across the country. If you would like to find out more information about events near you or Naturopathic Medicine in general please visit the CAND Naturopathic Medicine Week site. 

Happy Earth Day Everyone!

Earth Full South Pacific (Photo credit: FlyingSinger)

As spring is trying to spring up here in town, a little post about things to keep in mind this Earth Day. A lot of what people think of when they think naturopathic medicine or naturopathic doctor is about earth friendly, natural alternatives to whatever is ailing them. Because of this it is fitting to do little things to keep supporting nature around us, keeping the environment healthy keeps us healthy.

Nature bird (Photo credit: @Doug88888)

So this Earth day how will you be celebrating? What changes can you make in your day to day routines to help keep things spinning? This week many communities are starting green initiatives such as contests to promote alternative transportation, recycling programs and co-operatives where people can reuse, recycle or upcycle. This evening I will be attending a special presentation by Dr. Jane Goodall with some very special ladies, through the Unique Lives & Experiences Lecture Series.

Jane Goodall (Photo credit: nick step)

If a lecture series isn’t your thing, perhaps a movie might be an option? Grab the kids or your friends and see Revolution The Movie, made by the same individual that did Shark Water a few years earlier. A tree will be planted for every person who goes to see this movie before the end of today.

Tree – leaf canopy (Photo credit: blmiers2)

A great resource for Earth Day, and all the days in between, is the Environmental Working Group. EWG is committed to helping people make the best choices for their health, the health of their family and the environment. They have compiled some fantastic resources that are available to everyone! Skin Deep is a cosmetic guide where you can check the cosmetics and bath products you currently use or look for a healthy alternative to what you have. Their Guide to Healthy Cleaning is updated regularly and even has information on how to read labels to really know what you are using to keep your home spic and span. And there are several food resources to help you buy pesticide free food and stay away from products that have been genetically modified.

green box 004 (Photo credit: iammikeb)

So whatever you decide to do today and however you keep the spirit going throughout the year consider joining the Earth Day Network. We can all be the face of change, so make a statement with that face and make a difference.

Recycling Walls (Photo credit: Roberto Baibich)

Balancing Act (Photo credit: Digitalnative)

So how are you feeling today? Do you feel balanced? Try standing on one foot. Hold a chair if you need to. Got it? Ok now think about your day or what you have planned for tomorrow, still feeling even? When we have too much on our plate in one area then things start to get a little uneven and it is hard for us to keep going. This is when we feel stressed and let things slip. Maybe it is a physical stress that we ignore. That little twinge you get when running. Wait too long and you are going to notice it a lot sooner and a lot louder the more you push. The same thing happens in other parts of world. Whenever we feel stressed we compensate. And if we compensate for too long something else will give.

Balance (Photo credit: kmakice)

So what do we do about this to keep our balance? Start by saying no. This is likely the hardest thing to do and I am notoriously bad at it. You cannot do everything, nor should you. So make the choice. If you really want to do it say yes, anything else gets a no. Would you rather be around who is 110% engaged and wanting to be somewhere or doing something, or do you want to be with someone who is there because they think they need to be? As I talked about in my last post, time seems to get away on us so use it wisely. Saying no is uncomfortable but good for your peace of mind. It will free up the time for what you really want to be doing or what you really need to get done.

no (Photo credit: the|G|)

Another key in making sure you are staying healthy, balanced and stress free is sleep. We can push our bodies only for so long on small amounts of sleep and then it gives. It also works the same way for our minds. I know many of us believe that we can ‘survive’ on less than the recommended 8 hours a night, but would we rather survive or thrive? Trust me when I say almost all people are much nicer if they have had a good nights sleep, most of us are a bit bear like when we haven’t had enough. Also remember that we get our deepest and most rejuvenating sleep before midnight so night owls should plan a few early nights to make sure the body is resting up as best as it can.

sleeping (Photo credit: rubber bullets)

And a final thought for keeping balanced is making time for yourself. We are usually so worried about keeping our heads above water doing everything else that we leave taking care of us until the very end. The reason it is so key to make time daily for yourself is that it makes you remember what you like to do and reconnects with who you are. Even just a few minutes of quiet time to breathe will help you feel more calm. Take some time each day to do something just for you. Maybe it is a walk around the block, maybe it is preparing your items for work tomorrow the night before so you have time for a coffee or tea in the morning. It doesn’t have to be long or exciting, it just has to be something you choose for yourself that makes you feel better about the day and keeps you balanced.

Meditating Outside (Photo credit: RelaxingMusic)

Inspirational Quotes about time Benjamin Franklin (Photo credit: hot4sunny)

In our busy world of not wanting to miss out on anything this can be a common problem. We all overextend ourselves, maybe we can fit that cup of coffee with a friend from out of town between this business meeting and that class we are taking. Or maybe it’s just the stress of what all we are doing at work, or there are a million places to be with the kids going to every sport and music event out there. So how do we slow down and not feel like the world will stop?

First thing is first, breathe! Breathing helps us in so many ways. First we need to do so to live. Second it brings us back to the now, which really is all we have. What is most important to do now. Focus on that and the rest should come into focus. Another important aspect of breathing is that it works on a physical level to help us relax. Deep belly breathing helps to reset our nervous system to the rest and digest mode which calms us down.

 corpse pose (Photo credit: lululemon athletica)

Next prioritize. What is most important that needs to be done? What can you leave or what can be done by someone else? As much as it is a nice self esteem boost to think that the world will stop if you don’t do everything you have planned, the truth is it will keep on spinning. With that in mind, what is most important for you to do? Those items stay on the list, the others get bumped off completely.

Now it is time to schedule. You want to plan out your day or your week so you get things done. Also a schedule gives you routine, which makes it easier to do the things that you need to do on a regular basis. Also if you plan your time you are less likely to over think things and spend time getting ready and stalling. And don’t forget to schedule in things that you enjoy! If you are doing things you truly enjoy, it makes the other tasks easier to do so that you can get to the fun stuff too.

where does the time go (Photo credit: cmcbrown)

I hope these little tips help you to keep things in perspective and get focused to get things done. Now I am going to work on taking my own advise. First thing is first – time to hit publish!