Spreading Seeds of Health and Well-Being

Lifestyle Shift 2012

noreply@blogger.com (Sarah Oulahen) — Mon, 09 Jan 2012 12:09:08 PST

Did you forget about your health over the holidays? After being surrounded by cookies, alcohol, and gravy it's likely that the scale has not been responding in your favour. Not to worry, it's the perfect time make some changes for 2012.

This blog is simply about thinking about your health again. It's not about drastic resolutions which are unlikely to be maintained. It's about thinking about your health daily and making the steps to include the following in your daily routine. It's not about a diet, but about a lifestyle shift that will continue for life.

Here are my top 5 weight reducing, health inducing tips for 2012:

1) Keep your blood sugar steady throughout the day. This means:

Beginning your day with protein! Protein is digested slower than carbohydrates and therefore sugar is released slower into the bloodstream. This controls your appetite and keeps you full.
Watch your carbohydrates. Try to avoid all simple carbhydrates (white breads, pastas, pastries, cookies, crackers). Instead, opt for whole grain. My favourite grains are the gluten free ones: brown rice and quinoa.
Watch your beverages. Did you know that a white chocolate mocha from Starbucks contains 95 grams of sugar. This is the same amount of sugar in 8 1/2 scoops of ice cream. Sugar is easily masked in drinks, beware.

2) Think about portions.

This ties in with blood sugar but also emphasizes the role of vegetables in your diet. For each meal, 50% of your plate should be vegetables (or fruits if the meal is breakfast). This is where you truly are getting all your vitamins and minerals to fuel your body. Vegetables are also rich in fibre to keep you full and regular. The rest of your plate consists of 25% is healthy protein and the other 25% is starch (whole grains or potatoes).

3) Drink water and green tea throughout your day.

Drinking between your meals will help control your appetite. It will also nourish your cells and help you detoxify. Green tea is an amazing antioxidant that has also been studied to aid in weight loss. Keeping your drinks to water and tea will make it so that you’re staying hydrated and not adding sugar to your diet with juices.

4) Exercise and breathe.

This is a no-brainer. Exercise maintains your metabolism and produces chemicals which help with energy and mood. Breathing oxygenates every cell in your body. You will naturally breathe deeper with any type of exercise but consider doing yoga once a week. It truly is a workout for the mind, body, and soul.

5) Sleep before midnight.

Improper sleep habits have been linked with weight gain and hormonal imbalance. Your deepest, most beneficial sleep is between the hours of 10pm and midnight. Going to bed early will most definitely improve your health!

I hope that these tips help you have a healthy and happy 2012.

Yours in health,

Sarah Oulahen, Naturopathic Doctor.

Food Sensitivities Explained

noreply@blogger.com (Sarah Oulahen) — Wed, 28 Sep 2011 10:52:02 PDT

Adverse food reactions are a very common, often unrecognized cause of ill health. It is important to know the differences between the two main types of food reactions to bring light to what’s going on in your body (and your child’s!)

Firstly, there are two types of antibodies (immune cells) that are commonly produced in response to foods; they are IgE (immunoglobulin E) and IgG. IgE reactions are immediate and are associated with full blown food allergies – these are the reactions most people associate with food allergies. These foods need to be avoided because they create life threatening allergies. On the other hand, IgG reactions develop hours to days after a food and are often termed food sensitivities or food intolerances. The symptoms they create are a lot more subtle.

Summary of Types of Food Reactions

Antibody	Reaction time	Common Symptoms	Common triggers
IgE	Immediate	Life threatening: breathing difficulties, hives, itchy eyes	Peanuts, inhalants (e.g. dust, pollens)
IgG	Hours à 5 days	More subtle conditions: digestive disorders, skin conditions, weight gain, headaches, low energy (see below)	Dairy, gluten, sugar, caffeine, alcohol, soy, nuts, citrus, bananas

The bottom line is that IgE reactions are easier to spot than IgG ones. Since they are immediate you can usually boil the threat down to a couple of items. Since IgG reactions typically take days to develop they are infinitely more difficult to determine. This is the reason why most people don’t realize they have food sensitivities!

Not noticing something doesn’t mean that it’s not immensly important. These IgG food sensitivities are truly clouding the picture of health as they are triggering mild systemic inflammation leading to symptoms throughout the body. Below are just a few symptoms that are related to these reactions – do you or your child have any of these?

Symptoms and diseases commonly associated with food sensitivities (Pizzorno 2006).

System	Symptoms and diseases
Gastrointestinal	Canker sores, celiac disease, chronic diarrhea, duodenal ulcer, gastritis, irritable colon, malabsorption, ulcerative colitis, vomiting
Genitourinary	Bed-wetting, chronic bladder infections, nephrosis
Immune	Chronic infections, frequent ear infections
Mental/emotional	Anxiety, depression, hyperactivity, inability to concentrate, insomnia, irritability, mental confusion, personality change, seizures
Musculoskeletal	Bursitis, joint pain, low back pain
Respiratory	Asthma, chronic bronchitis, wheezing
Skin	Acne, eczema, hives, itching, rash
Miscellaneous	Arrhythmia, edema, fainting, fatigue, headache, hypoglycemia, itchy nose or throat, migraines, sinusitis

Since many people answer ‘yes’ to having some complaints above, the next step is to take action. There are 2 main ways to uncover IgG food sensitivities.

Easy, expensive route: A simple finger-prick blood test. Many labs now offer a comprehensive food panel done through a blood sample. Naturopathic Doctors offer this testing done in office. Cost is usually $220+.
Harder, inexpensive route: Hypoallergenic diet. Simply remove all common allergens (listed above) for a minimum of 2 weeks. This way you can feel how your body responds to a very clean diet. Then, you challenge your body by introducing foods one at a time and playing close attention to overall health. To complete this properly it is recommended to utilize the guidance of a Naturopathic Doctor.

After you determine your sensitivities it is best to avoid them for a period of 2-3 months to allow your digestive tract time to heal. Stay positive, these IgG reactions are not always permanent! Your body can heal if you give it time. Please note as well that other factors play into why you have these food sensitivities: digestive enzymes and healthy gut flora are just a couple. The first step is to avoid the allergen, the second step is to promote healing (another shameless plug: Naturopathic Doctors can expidite the healing process).

With children, this is a lot easier if they are breasfed and you have not yet introduced foods. You simply to the ‘challenge’ part of the diet. Introducing one food every 2-3 days and looking for any changes in behaviour/skin/digestion will enable you to decifer if your child is having food reactions.

Best of luck in taking the first step to health - uncovering your food sensitivities!

Yours in health,

Sarah Oulahen HBHSc, ND

www.SowHealth.ca

416.901.2000

The Facts about Vitamin D - Your Sunshine Vitamin!

noreply@blogger.com (Sarah Oulahen) — Tue, 19 Jul 2011 13:34:54 PDT

Have you been wondering why you're feeling so good lately? You probably realize that it's due to the beautiful weather outside! Did you know that this sunny weather is doing more than just uplift your spirits by being able to sit on a patio? It's creating the sunshine vitamin - Vitamin D.

Vitamin D is important for you for so many reasons. Here are just a few that we know about:

Vitamin D prevents infections: it strengthens the immune system and prevents you from getting sick (this is why we tend to get sick in the fall when we are spending less time outdoors)
Vitamin D prevents and fights cancers
Vitamin D stabilizes blood sugar and helps prevent diabetes
Vitamin D in pregnancy prevents pre-term labour, infections, and conditions in pregnancy such as gestational diabetes and pre-eclampsia
Vitamin D stabilizes the immune system in autoimmune conditions such as psoriasis, rheumatoid arthritis, and multiple sclerosis
Vitamin D strengthens your bones. It prevents rickets in childhood and helps you absorb calcium to prevent osteoporosis as you age.
Vitamin D helps with mood, depression, and seasonal affective disorder
Vitamin D prevents heart disease and hypertension

The list truly goes on and on! The more we research vitamin D, the more we realize how important it truly is.

Are you getting enough Vitamin D?

The summer really is the only time you are likely to be getting enough vitamin D. In fair skinned individuals, in 20-30 minutes of peak sun exposure you body makes 20,000IU of vitamin D. That's a good amount. But are you getting outside enough? This needs to happen at least 5 times a week.

It is known that darker skinned individuals need a lot more sun exposure to create this amount. They tend to be more deficient in vitamin D. The only true way to know is to have your levels tested (a simple blood test run through my clinic or any medical or naturopathic doctor's office). Recent studies show that approx 2/3 of Canadians are deficient in vitamin D.

My recommendation would be to still supplement in the summer, approximately 2,000IU/day for an adult. In the fall and winter months you can increase this to 3,000-5,000IU/day. I like liquid supplements that you can take at once with food (like D drops). You can get vitamin D toxicity, so make sure not to take too much more than this. Toxicity is a lot more rare than we once thought.

Bottom line, enjoy the sun and be thankful when your body is able to produce it's own vitamin D. Be careful not to get burnt! Remember your vitamin D on the days you aren't able to get outside.

Yours in health,

Sarah Oulahen, HBHSc, ND

Am I covered?! Deciphering your insurance coverage for Naturopathic and Chiropody Services

noreply@blogger.com (Sarah Oulahen) — Wed, 18 May 2011 12:30:08 PDT

A lot of us have extended health care benefits through work or a family member – sometimes more than we know about!

We frequently receive questions regarding insurance benefits so we thought we would take the opportunity to share what we know about Naturopathic and Chiropody coverage so you can better understand and utilize the benefits you have when you need to.

Do I have to pay upfront?

Unfortunately only specific health care professionals (i.e., medical doctors, dentists) are allowed to directly bill insurance companies. For others, such as Naturopaths and Chiropodists, personal payment is made at the time of the appointment. A claim form along with the necessary paperwork (i.e., official receipt) is then submitted by you to your insurance company who will send you your reimbursement if eligible.

There are a few insurance companies that may allow direct billing upon request for ‘preferred providers’.

Can you call and check my insurance coverage for me?

Yes – we can! However, the information about your insurance coverage is considered personal. Often times, if health care professionals call your insurance company, you have to be present to verify your identity and that you are allowing us to inquire about your plan on your behalf.

Naturopathic Doctors (Designation: ND)

Visits: Visits to your Naturopathic Doctor may include your initial assessment, follow up visits/treatments, and acupuncture sessions. If eligible, you may have an allotted dollar amount per year (i.e., $200 per year), an allotted dollar amount per visit ($35 dollars per visit) or an allotted percentage of covered cost per visit (i.e., 80% of each visit cost). Since Naturopathic Doctors are primary care physicians, a referral is not needed to claim visit fees.

Laboratory Studies & Supplements: These may also be covered by your insurance plan if recommended/prescribed by a Naturopathic Doctor. Your benefits plan would outline this specifically if this is the case. Coverage for items such as supplements may also be available if you have a ‘Health Spending Account’.

Chiropodists (Desginations: DCh, D.Pod.M)

Visits: Visits to your Chiropodists may include your initial assessment, biomechanical and gait analysis, annual diabetic foot screening, and follow up/routine visits/treatments. If eligible, you may have an allotted dollar amount per year (i.e., $500 per year), an allotted dollar amount per visit ($35 dollars per visit) or an allotted percentage of covered cost per visit (i.e., 80% of each visit cost). A prescription/referral from your family doctor is not required to see a Chiropodist and thereby not required to receive coverage – unless specified.

Custom Made Foot Orthotics/Orthotic Appliances/Orthoses: Coverage for custom made foot orthotics are often under a separate category of coverage from Chiropody visits. It can be found in the medical items/devices/supplies/equipment section of your benefits plan. Coverage may be an allotted dollar amount or allotted number of pairs per year or specified number of years (i.e., 1 pair per year, 2 pairs every 2 years). There may be “maximums” applied to the amount covered. This may be a maximum dollar amount covered (i.e., 1 pair covered up to $500) or a maximum percentage covered (i.e., 1 pair covered up to 80%). In some cases, coverage may be listed as an “Orthotic Case Fee” where the allotted dollar amount includes the cost of the your biomechanical/gait analysis (assessment), orthotic devices and follow up appointments.

Orthotics are medical devices that require a prescription. Your insurance provider will outline from whom they will receive a prescription from (i.e., Chiropodist/Podiatrist, family doctor). Chiropodists are licensed to provide prescriptions for orthotics and a large majority of insurance companies accept prescriptions for orthotics from Chiropodists.

Insurance companies have become very specific with the paperwork required for claim submission. Chiropodists are familiar with what is required can provide you with all the necessary paperwork.

Footwear:Footwear is considered ‘Orthopaedic’ when it possesses specifically defined characteristics that make it appropriate for medical use/application. There are 3 general categories of orthopaedic footwear:

(1) Stock item/Off the shelf - Generic orthopaedic footwear that is ready to wear and can be purchased off the shelf from a clinic or a store from which receipts are accepted by your insurance company.

(2) Customized – When as off the shelf orthopaedic shoe is modified in some fundamental way (i.e., a lift is added to one shoe, additional materials are adding on to the sole to make it wider, the upper material are cut and replaced with another etc) because it is medically necessary and off the shelf shoes are not suitable to your needs. Some insurance companies specify what they accept as a modification. In this case, it may be “internal” (i.e., a pad placed inside the shoe to make the fit or function of the shoe better) or “external” (i.e., outer sole or upper material is changed in some way to accommodate your foot). If you have this type of footwear coverage, be sure to check with your insurance company what they consider a ‘modification’ to be.

(3) Custom-made – These are shoes made specifically for an individual from raw materials from a custom mold of your foot and lower leg. To be eligible, a custom made shoe must be medically necessary. In a majority of cases, these are medically necessary when one’s foot condition makes it difficult to wear shoes that are off the shelf or customized (i.e., amputation, gross deformity).

Your insurance plan should specify which category of orthopaedic footwear they provide coverage for. Regardless of the category, orthopaedic footwear is also considered a medical device and requires a prescription from a licensed health care practitioner (i.e., Chiropodist/Podiatrist, family doctor).

Ultimately, all insurance plans are individualized and can vary greatly from person to person. We hope this helps you better understand your benefits coverage. If you have any specific questions about your insurance coverage – we would be happy to help you! Feel free to contact us anytime!

Yours in health,

Alison Chow, BPHE, Dip.Pedorthics, D.Pod.M
(Chiropodist)
e-mail: alison@sowhealth.ca

Sarah Oulahen, HBHSc, ND (Naturopathic Doctor)
e-mail: sarah@sowhealth.ca

What is a Doula?

noreply@blogger.com (Sarah Oulahen) — Tue, 08 Mar 2011 10:49:48 PST

Since today is International Women's Day, I thought it would be appropriate to bring awareness to a uniquely female experience: becoming a mother. Becoming a mother includes pregnancy, labour and delivery, as well as the postpartum period.

Traditionally, women in villages would support one another through this process. Today, these women are called 'Doulas' which comes from ancient Greek meaning "Woman's Servant." This means that a doula provides emotional support, knowledge, and comfort techniques to a birth. Examples of what a birth doula can do for you during a birth:

Give information regarding where you are in labour and determine when you need to go to the hospital
Keep you and your partner hydrated and fed
Give tips to your birth partner
Provide massage, acupressure, hot/cold packs and towels and other comfort techniques

Unlike Obstetricians and Midwives, a birth doula rarely leaves your side. Numerous clinical trials have demonstrated that a doula's presence at birth:

Tends to result in shorter labors with fewer complications
Reduces negative feelings about one’s childbirth experience
Reduces the need for pitocin (a labor-inducing drug), forceps or vacuum extraction
Reduces the requests for pain medication and epidurals, as well as the incidence of cesareans
Babies have shorter hospital stays and breastfeed more easily

Beyond birth, there are also postpartum doulas. These women come to your house to help you be the best mom you can be. They give information regarding breastfeeding and caring for your baby, and do light housework. Postpartum doulas nurture both parents into their new roles.

A doula does not diagnose or prescribe any medication or supplements. They can pass on resources and send you to people who do!

It is extremely exciting being both a Naturopathic Doctor and a Doula ('Naturopathic Doula.') This allows me to use acupuncture (especially pre-labour acupuncture which is immensely helpful). I can also use homeopathics and other remedies to ease labour. I have now attended 4 births and have 3 in the next month and a half. I'm looking forward to each and every special moment.

The company that I have been doing my doula work with is Bebo Mia. They are a great resource for fertility, pregnancy and parenting!

Here is a great video on why a doula is The Essential Ingredient (from Dona International).

Yours in health,

Sarah Oulahen HBHSc, ND

Is milk an essential part of your diet?

noreply@blogger.com (Sarah Oulahen) — Tue, 25 Jan 2011 07:43:48 PST

Milk has long been advertised as an essential component of a healthy diet. Children are taught to drink 'three glasses of milk a day' by parents believing that this is best practice for healthy bone formation. Is this true?

My simple answer is no. Milk is a highly processed food which causes much concern. Humans are the only mammal that drinks milk beyond breastfeeding - and the only mammal that drinks the milk of another animal. When you think about this, does it make sense that we NEED 3 glasses a day? How are all the other mammals healthy?

Here are some reasons why you should rethink your milk consumption:

The countries that drink the least amount of milk have lower rates of osteoporosis
There may be a link between milk and cancer, in particular ovarian and prostate
Milk could potentially be one of the causes of childhood obesity
Many people are sensitive to milk! As we age our body naturally decreases its ability to digest milk. Children with milk sensitivities may have an impaired immune system and so they are constantly prone to ear and upper respiratory infections.

My recommendations:

Everything in moderation. Many people are ok with small amounts of milk in their diet. When buying milk I always promote buying it organic just to make sure that it is hormone and antibiotic free.
Try different kinds of milk. Almond and rice milk are great options for smoothies and cereal. They taste great and they are also fortified with calcium.

What about your bones. There's a lot you can do for your bones beyond the calcium found solely in milk. Tips for healthy bones are:

Eat calcium rich whole foods. These include: Fresh, dark-green vegetables like spinach, kale, turnips, and collard greens; Dry beans; Sesame seeds and almonds; Wild salmon and sardines; Rhubarb & Okra
Increase magnesium levels. Magnesium helps make your calcium more soluble - it helps your calcium work better. Magnesium is just as important as calcium in regards to bone health.
Get vitamin D. This vitamin is essential for overall health. In the summer it's best to simply be outside for min 20 minutes for the day. In the winter, it is best to supplement with vitamin D (a safe dose would be 2,000 IU/day)
Healthy fats. Omega 3 essential fatty acids are great at reducing inflammation and increasing bone strength. Most people should consider supplementing with a high quality fish oil.
Exercise. Exercise is the key to bone density, in particular weight-bearing exercise. Exercising at the time of puberty can set you up for a lifetime of healthy bones.

Yours in health,

Sarah Oulahen HBHSc, ND

How to beat colds and flu, naturally!

noreply@blogger.com (Sarah Oulahen) — Thu, 25 Nov 2010 14:13:49 PST

With flu season starting up, I think it's time for me to share some knowledge on how to improve your immune system, naturally. There are so many natural remedies out there, from astragalus to zinc. I am going to share with you the basics.

1)Vitamin D

Vitamin D is made on your skin in response to sunlight and it helps regulate the immune response. People tend to get sick in autumn, when they go outside less. The link may be decreasing levels of vitamin D. Research is showing that two-thirds of the Canadian population is deficient in this anti-cancer vitamin. It has also been studied to be more effective against preventing the flu than the flu shot. It can help asthma and mood to boot. Vitamin D is something that you should definitely consider supplementing, especially in winter months.

My advice: Take a vitamin D supplement in liquid form, 1000IU/drop. There are many brands available at your health food stores and D Drops is also found at Shoppers. Take 2-4 drops per day, at the same time, with a large meal.

An aside: I test vitamin D levels very frequently in my patients. This allows me to supplement individually. If you`re interested in truly optimizing your levels, get tested!

2) Probiotics

Your skin and the tissues lining your intestines provide a physical barrier against invading organisms. These are lined with healthy bacteria, which physically outcompete harmful microbes, activate immune cells (70% of your immune system is in your gut!), and aid in digestion. These healthy bacteria are your friends!

Your healthy bacteria can become disturbed and imbalanced, and this affects your immune system. A diet high in simple sugar and refined carbohydrates, stress, and food allergies all play a role in this healthy lining.

It is important to note that taking antibiotics will kill the bad bacteria causing your infection, but they will also kill your healthy lining of probiotics. It is essential to supplement with a therapeutic dose of probiotics to ensure you don't get sick after your course of antibiotics. Take a supplement with at least 10 billion live cells of bacteria per serving. Yogurt typically is good for maintaining your lining, but not building it up ;)

FYI: Did you know that there are actually 10 times as many bacteria in body than human cells? If you put these bacteria together, they would make an "organ" similar to the size of your liver, weighing between 1-1.5kg. This amazes me!

3) When you do get sick....everything else to try:

Vitamin C: when taken during and infection, it will shorten its length and severity. Take 1,000-2,000mg of vitamin C every couple of hours! You can take vitamin C to "bowel tolerance", or the point in which it causes loose schools.

Zinc: very good for your immune system and to turnover cells. A good way to get zinc when you`re sick is in the form of zinc lozenges.

Onions, garlic, oil of oregano: all antimicrobial and all very good for you. Increase these when you are sick.

Sugar: sugar essentially turns off your immune system. Avoid it always, but be especially careful not to eat it when you're sniffly.

Dairy: Dairy foods tend to form mucus. If you're stuffed up, try avoiding it!

Hopefully that helps you stay healthy throughout Fall and Winter! Please comment and ask questions if you have them.

Yours in health,

Sarah Oulahen HBHSc, ND.

Acupuncture - How does it work?

noreply@blogger.com (Sarah Oulahen) — Wed, 25 Aug 2010 12:12:39 PDT

Acupuncture is a component of traditional Chinese medicine that originated in China over 5,000 years ago. It is based on the belief that living beings have a vital energy, called "qi", that circulates through twelve invisible energy lines known as meridians on the body. Each meridian is associated with a different organ system. An imbalance in the flow of qi throughout a meridian is how disease begins.
During an acupuncture treatment, tiny needles are inserted into specific points along meridian lines to restore balance to the flow of qi. There are over 1,000 acupuncture points on the body.

A creative explanation...
To further explain the concept of acupuncture, think of meridians as rivers inside your body. Wherever a river flows, it carries water that provides nourishment and sustenance for life. In your body, the water in this river is qi, which flows through meridians as an invisible current, energizing, nourishing, and supporting every cell, tissue, muscle, organ and gland.

When qi is balanced and flowing freely, the body’s natural self-healing abilities are activated, enabling internal stability and harmony to occur. On the other hand, the flow of qi can become unbalanced throughout life when your body is exposed to certain stressors (for example, improper diet/nutrition and overwork). Different stressors affect meridians in various ways, disrupting or blocking the flow of qi.

Now, think of your typical garden hose. If a garden hose is kinked, it can’t provide an adequate supply of water to a plant. Eventually, the plant will be unable to thrive and grow. Likewise, a blockage in the meridians will restrict the supply of qi required to nourish your body’s cells. This blockage can manifest into various signs and symptoms. Over time, the body as a whole becomes weakens, and its self-healing abilities compromised. It then becomes susceptible to pain and illness.

How Acupuncture works from a Western perspective:
In North America we really like to break things down to determine how they work. Interestingly enough, acupuncture has local effects that can be measured through the reductionistic model. Some theories about how acupuncture achieves its effects include the following:
• Acupuncture stimulates the release of pain-relieving endorphins
• Acupuncture influences the release of neurotransmitters, substances that transmit nerve impulses to the brain
• Acupuncture influences the autonomic nervous system
• Acupuncture stimulates circulation
• Acupuncture influences the electrical currents of the body

No matter how acupuncture is explained, the bottom line is that it works. It is rarely painful and most people find it quite relaxing. Since it addresses the body as a whole it can be used for virtually any health concern.

I hope this shines some light on the mystery - and fascination - with the powerful and wonderful ways acupuncture can heal.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Female Hormone Balance

noreply@blogger.com (Sarah Oulahen) — Wed, 14 Jul 2010 09:34:45 PDT

Our society somehow thinks its acceptable to have painful and heavy periods. It isn't! You can dramatically change your monthly cycle with simple changes to your diet.

Painful and heavy periods are usually due to inflammation and increased exposure to estrogen. Decreasing both of these factors will not only improve your periods, but your overall health. Here are some things to consider:

Decrease saturated animal fats & dairy products, especially if non-organic. These are sources of exogenous estrogen.
Try to eliminate eating from plastic. Be particularly careful not to heat food/drinks in plastic. Plastic is a phyto-estrogen. Glass and stainless steel are inert and considered safe containers.
Avoid pesticides. Learn the dirty dozen and clean 15!
Increase your consumption of fiber, especially ground flax. Ground flax helps modulate your estrogen balance and will also be good for your bowels. Try adding 2 tablespoons of ground flax per day to your diet.
Increase omega 3 and 9 fatty acids. These include fish oil, olive oil & avocados. These are natural anti-inflammatories.
Eliminate sugar, white flour, and refined foods. These are unhealthy and inflammatory.
Take care of your liver! Your liver helps metabolize your estrogen and maintains your hormonal balance. Try eating 1 serving of the brassica family of vegetables daily. They are great for liver detoxification. Also be aware that B vitamins are necessary in liver detoxification. These are often depleted by birth control pills. Consider supplementing with B vitamins for overall health.

Please contact me if you have any questions or would like further information.

Yours in health,
Sarah Oulahen, HBHSc, ND.

The catch to eating fish

noreply@blogger.com (Sarah Oulahen) — Tue, 08 Jun 2010 09:34:37 PDT

Fish is an essential component of a healthy diet. It's a excellent source of protein, omega-3 essential fatty acids, vitamins and minerals. Fish reduces your risk of heart disease, cancer (particularly breast, prostate, colon & lung cancers), and helps with chronic diseases such as depression, arthritis, asthma, and diabetes. There is also evidence that infants born to mothers who received omega-3 fatty acids during pregnancy have better vision and brain development.

The catch is that fish can contain toxic contaminants such as mercury and PCBs (Polychlorinated bisphenyls). Mercury originates from natural sources and air pollution. It's toxic to the brain, heart and nervous system and especially damaging to the neurological development of infants and young children. It is stored in fat and accumulates up the food chain. PCBs are cancer-causing industrial chemicals that were banned in 1976, are still found in lakes, streams and oceans.

With that being said, it's important to be informed in terms of your fish consumption. Enjoy eating fish but know which types tend to be more contaminated versus others. Please be aware:
- Farmed fish tends to be more contaminated than freshly caught fish.
- Albacore canned tuna has 3 times the mercury than chunk light tuna.
- If you eat canned tuna, use this tuna calculator from the Environmental Working Group's website
- Protecting our environment should also play a role in your fish consumption. Know which species are endangered and try to avoid them.

Following are the guidelines for healthy fish consumption from the NRDC (Natural Resources Defence Council):

The FDA (Food and Drug Administration) and the EPA (Environmental Protection Agency) say that everyone, including pregnant women, should eat a variety of fish and shellfish that are low in mercury at least twice a week, unless the fish is deep-fried (a serving size is 3 ounces of cooked fish or 4 ounces of uncooked fish). Pregnant women should limit their fish or seafood consumption to 12 ounces a week. The American Heart Association recently added that healthy adults can eat 14 ounces of most fish a week without any danger.

I hope this helps you to include fish in your diet. If anything is still fishy, feel free to contact me.

Yours in health,
Sarah Oulahen HBHSc, ND.

Are you deficient in magnesium?

noreply@blogger.com (Sarah Oulahen) — Wed, 12 May 2010 20:34:29 PDT

I'm consistantly amazed by the amount of patients I see with low levels of magnesium, and how life-changing it can be as a simple intervention. Carolyn Dean, MD, ND, has a great book entitled "The Magnesium Miracle" which reinforces the powers of this undervalued nutrient.

Approximately 70-80% of the population is deficient in magnesium. There are a a number of contributing factors:
1) Our soil is less healthy than it was 70 years ago. Acid rain, erosion, and harsh chemicals have impacted the amount of vitamins and minerals in our produce.
2) Many things bind and inhibit magnesium absorption. Iron, high protein diets, tannins in tea, and soy all bind magnesium in the gut and block its absorption.
3) Many staples in the North American lifestyle deplete the body's stores of magnesium. These include: processed/junk food, many pharmacological medications, coffee, exercise, alcohol, and STRESS!

So, what does magnesium do? It effects every cell in the body. Its actions include:
1) Magnesium is a cofactor assisting enzymes in catalyzing most chemical reactions in the body, including temperature regulation.
2) Magnesium produces and transports energy.
3) Magnesium is necessary for the synthesis of protein.
4) Magnesium helps to transmit nerve signals.
5) Magnesium helps to relax muscles.

Magnesium can help treat a wide variety of conditions and symptoms. From Dr. Dean's book, here is a list of how it can impact you personally. Magnesium can help with:
1) Anxiety and panic attacks. Magnesium keeps your adrenal hormones under control.
2) Asthma. Both histamine production and bronchial spasms increase with magnesium deficiency.
3) Blood clots. Magnesium helps keep the blood thin.
4) Bowel disease. Magnesium makes you stay regular. Deficiency causes constipation and toxicity.
5) Cystitis. Bladder spasms are worsened with magnesium deficiency.
6) Depression. Serotonin is dependent on magnesium.
7) Detoxification. Magnesium helps your body remove heavy metals such as aluminum and lead.
8) Diabetes & hypoglycemia. Magnesium helps regulate insulin.
9) Fatigue.
10) Heart disease. Magnesium is used in hospitals as a side-effect free means of treating heart attacks, angina, and chest pain.
11) Hypertension. Magnesium relaxes blood vessels.
12) Insomnia. Magnesium helps regulate melatonin, your sleep regulating hormone.
13) Kidney disease.
14) Migraine. A key indication for magnesium is headaches.
15) Musculoskeletal conditions.
16) Nerve problems.
17) Obstetrical and gynecological problems. Magnesium helps prevent PMS and cramping during menses. It is used for fertility and high blood pressure in pregnancy.
18) Osteoporosis. Use of calcium with vitamin D without balancing the amount of magnesium in your body causes further magnesium deficiency! Magnesium enables the calcium in your body to be absorbed and more soluble.
19) Raynaud's syndrome.
20) Tooth decay.

Foods high in magnesium are: leafy green vegetables, nuts & seeds, and whole grains. You can try to eat these foods or consider supplementing. Remember that not all supplements are created equal and interactions are important. Contact a Naturopathic Doctor to determine your individual needs. Feel free to contact me with any questions you may have.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Naturopathic Medicine Week

noreply@blogger.com (Sarah Oulahen) — Wed, 14 Apr 2010 11:08:41 PDT

Sow Health is excited to be participating in Naturopathic Medicine Week! We are proud to be hosting a talk entitiled "Take charge of your health, Naturally." Mark your calendars for Thursday May 6th, 7-8pm @ 4685 Yonge St, Second floor.

This talk will be an introduction to Naturopathic Medicine and how simple changes in your life can improve your health and well-being. Our discussion will be followed by tea & healthy snacks.

Please pass this message on to anyone who might be interested in taking charge of their health. It will be a great opportunity to learn more about Naturopathic Medicine, see our clinic, and meet our newest team member: Aliyah Alibhai, HBSc, ND.

We look forward to seeing you there. Also check your local SNAP newspaper for other Naturopathic Medicine Week Events!

Yours in health,
Sarah Oulahen HBHsc, ND

Pesticides in Produce

noreply@blogger.com (Sarah Oulahen) — Fri, 09 Apr 2010 11:00:09 PDT

We live in a toxic world. We are exposed to chemicals each and every day which are stored in our body and affect our overall health. Pesticides, in particular, are something to be aware of. Different pesticides have been linked with a variety of toxic effects, including:
- Nervous system effects
- Carcinogenic effects
- Hormone system effects
- Skin, eye and lung irritation

This is disheartening for me because it really makes me question the world we live in. You really have to be super-informed about everything you put in your body since there are so many things out there that are harmful. You'd think that fruits and vegetables - your #1 GO-TO healthy food would be safe. Not necessarily!

My suggestion is to follow the Environmental Working Group's Guide to pesticides. Know what the 'dirty dozen' and the 'clean 15' are. When eating a 'dirty dozen' food, consider buying it organic or wash it with particular care. Feel great about eating a 'clean 15' food - and enjoy them. Also note that the best vegetables for you (the brassica family) are clean! Yipeee.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Easter and your Immune System

noreply@blogger.com (Sarah Oulahen) — Wed, 31 Mar 2010 05:55:05 PDT

As Easter and the long-weekend quickly approaches, I thought I'd share a couple of ideas on how to stay healthy this holiday.

When I think of Easter I think of chocolate and huge family dinners. To some people it's a religious weekend, to others, it isn't. The common denominator, however, is over-eating! I'd like to discuss one type of food that's especially harmful to your health and immune system: SIMPLE SUGARS.

Simple sugars come in various forms. Candies and chocolate are one. A large proportion of our population receives most of their sugars daily from sweetened drinks (like pop and fruit juices loaded with sugar). Finally, simple sugars are the main component of all refined carbohydrates (such as white bread, pasta, and pastries).

Sugar wreaks havoc on your body in many ways. Sugar:
- Decreases your immune system up to 75%! It impairs your defenses against infectious disease.
- Leads to obesity and elevated cholesterol levels. These lead to chronic disease such as diabetes and heart disease.
- Leads to premature aging
- Feeds cancer cells
- Causes a number of problems in your gastro-intestinal system and nervous systems (such as mood disturbances)
- The list goes on and on....

So, my advice for this Easter is try to stay away from sugar. Sure, have a few pieces of dark chocolate, but please don't go overboard. Your body will thank you.

Also, with such an amazing weather forcast on Friday and Saturday, try to get outside enjoy the sun. The sun makes vitamin D which is essential for your immune system. There is so much research on vitamin D I will make another post about it soon. This article today from the Globe and Mail proves how essential vitamin D is to prevent the flu. The sun is a great free source of vitamin D, but remember that it can burn you. Moderate amounts of exposure are definitely good for both your body and soul.

Have a wonderful weekend. Yours in health,
Sarah Oulahen, HBHSc, ND.

Feeling congested?! I dare you to try this!

noreply@blogger.com (Sarah Oulahen) — Mon, 15 Mar 2010 20:48:34 PDT

'Warming socks' (aka cold wet socks which your body WARMS up) are a simple yet incredibly effective way to treat head congestion. Sounds crazy? Heck yeah. But this simple trick works, and it's free!

Here's the mechanism on why it works: The body sees the cold socks as a “threat” and sends blood to stimulate the vital functions. Red and white blood cells increase, keeping the immune system functioning strongly. The cold temperature draws blood downward from the head to the feet to warm them, relieving head congestion.

Try this if you feel congested or you feel like you're just about to get a cold. It will stimulate the immune response, overcome exhaustion and relieve stress headaches, insomnia, stuffy sinuses, head or chest congestion.

The treatment:
1) Warm feet first with a quick hot rinse or footbath (5-10 minutes). Not entirely necessary but will enhance the treatment.
2) Wet cotton socks thoroughly in very cold water and completely wring out excess water.
3) Put on cotton socks. Cover completely with dry wool socks.
4) Wrap yourself in a warm blanket and hop into bed.

Better yet, check out this amazing instructional video a colleague of mind made on warming socks.

Keep this in mind with your next cold and let me know how it goes. You won't be disappointed in the amazing power of water!

Yours in health,
Sarah Oulahen, ND.

Reasons to invite this family of vetegables to your dinner table.

noreply@blogger.com (Sarah Oulahen) — Mon, 15 Mar 2010 20:49:39 PDT

I was so excited when I watched this Miracle Food commercial a while back because it's SO TRUE. Broccoli is an incredible food that should be included in everyone's diet. Let's also not forget it's brothers and sisters who are all in the brassica family of vegetables and have similar amazing traits: bok choy, brussel sprouts, cabbage, cauliflower, kale, and turnips.

These plants are one of the most beneficial foods you can eat. They’re packed with vitamins and minerals, high in dietary fiber, low in calories, tasty, and contain potent anti-cancer compounds. These compounds are the phytonutrients sulfuraphane and the indoles. Sulfuraphane can increase the body’s ability to detoxify carcinogenic substances, while the indoles have many actions including hormone regulation and decreasing risks of breast and uterine cancers. The compounds in these foods have complementary and overlapping actions, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, reduction of inflammation, modulation of steroid metabolism, and antibacterial and antiviral effects.

The bottom line is they:
- Protect and also fight various types of cancer (including breast, ovarian, prostate, colon, & bladder cancers, leukemia, & melanoma)
- Help increase detoxification in your liver
- Decrease your risk of heart disease and stroke, when eaten regularly.
- Increase your bone density (due to their high calcium, vitamin C, and vitamin K content)
- Boost your immune system
- Contain a good amount of B vitamins and folate, which help combat stress!

Normally, raw food is the most nutritious for you. This may not be the case with the brassica family, as they can cause gas and bloating when eaten raw. The phytochemical compounds found in the brassicas are heat stable and even made more bioavailable with cooking. Try steaming them first and put them with your favourite dish. Add a little olive oil or sesame seeds (after cooking) for some added flavour.

Next time you're in the grocery store, head to the vegetable section and load up on your leafy greens. You'll feel great and your body will thank you for it! Get to know the entire family of brassicas. I'm good buds with baby bok choy.

For more information check out the links on The Miracle Food page.

Yours in health,
Sarah Oulahen, HBHSc, ND.

The dangers of artificial sweetner

noreply@blogger.com (Sarah Oulahen) — Thu, 18 Feb 2010 20:41:30 PST

We've all heard of aspartame, it's the worlds most notable artificial sweetner sold under the brand names of Equal and NutraSweet. Aspartame was actually an accidental discovery by James Schlatter in 1965. He was trying to produce an anti-ulcer drug and found aspartame instead. The company he worked for, G.D. Searle & Company was able to convince the FDA to approve aspartame for commercial use.

I say 'convince' because its unnerving that aspartame is still available despite its contribution to 75% of adverse reactions to food additives reported to the FDA. Aspartame also continues to gain approval for use in new types of food despite evidence showing that it causes neurological brain damage, cancerous tumors, and endocrine disruption, among other things. If you see what's in aspartame this might make these claims seem more reasonable. Aspartame is made up of the following three chemicals:

1) Aspartic acid - an excitatory amino acid that can be neurotoxic (a few of the many chronic illnesses linked with neurotoxins include: Multiple sclerosis, Parkinson's, Alzheimer's, Epilepsy & Hearing loss).
2) Phenylalanine - an amino acid which can build up in the brain and cause decreased serotonin, leading to emotional disorders.
3) METHANOL (aka wood alcohol/poison). This is broken down into formic acid and formaldehyde in the body, a deadly neurotoxin. The following is from the Material Safety Data Sheet on Methanol - Hazards Identification:
Ingestion: Swallowing even small amounts of methanol could potentially cause blindness or death. Effects of sub lethal doses may be nausea, headache, abdominal pain, vomiting and visual disturbances ranging from blurred vision to light sensitivity.
Effects of Long-Term (Chronic) Exposure: Repeated exposure by inhalation or absorption may cause systemic poisoning, brain disorders, impaired vision and blindness. Inhalation may worsen conditions such as emphysema or bronchitis. Repeated skin contact may cause dermal irritation, dryness and cracking.

I hope this opens some eyes and makes you avoid aspartame in the future. I thought I'd share this knowledge because I read an article saying the makers of aspartame are rebranding it under the name "AminoSweet" due to the growing awareness about the dangers of artificial sweetners.

If you need a sweetner, try honey or Stevia (a natural, zero-calorie sweetner). I personally would use unrefined sugar over aspartame (in modest amounts, of course ;) ). If you drink diet pop/soda, hopefully this encourages you choose healthier options such as water or green tea instead.

Yours in health,
Sarah

7 Simple Steps for a Healthy Heart

noreply@blogger.com (Sarah Oulahen) — Wed, 10 Feb 2010 07:04:20 PST

February is Heart Month! With Valentine's day around the corner there's no better time to check in with your heart. The American Heart Association has identified 7 simple steps you can take for a healthy heart. This list is a good place to start some simple number crunching. When looking at the list remember that maintaining a healthy lifestyle is the key to preventing heart disease. If your measures are higher than you'd like ask me for more information on how to change them now!

So, here is the list in which the AHA defines ideal cardiovascular health:
1) Never smoked or quit more than a year ago.
2) A healthy body mass index (BMI), which estimates your body fat by using weight and height. Calculate it with this online tool: http://www.nhlbisupport.com/bmi/bmicalc.htm
3) Exercise! Really, the more the better. The new numbers say 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous activity is ideal.
4) Blood pressure below 120/80. If you don't know yours stop by your local drugstore and have it tested...or come by my office and I'll test it for you.
5) Fasting blood glucose less than 5.55 mmol/l
6) Total cholesterol of less than 5.17 mmol/l

7) Eating a healthy diet.

For more information from The American Heart Association's 'Life's Simple 7' visit the following: http://mylifecheck.heart.org/Multitab.aspx?NavID=3&CultureCode=en-US

And for a little Canadian content here is a simple online calculator to determine your 10 year risk for a cardiac event. http://bodyandhealth.canada.com/health_tools.asp?t=17&text_id=2704&channel_id=151&relation_id=20156

To do this, you need to know your blood pressure as well as your lipid (cholesterol) levels. If you have had them tested recently call your doctor's office and ask for a copy of your results. I always recommend my patients to maintain their own health records. If you haven't had your blood tested in the last 2 years there's no time like the present! Visit your MD or Naturopathic Doctor for a screening physical exam.

I hope this post motivates you to look deeper into your health. Have a great Valentine's Day!

The health benefits of QUINOA

noreply@blogger.com (Sarah Oulahen) — Mon, 01 Feb 2010 20:42:57 PST

I am a self professed quinoa lover. I'll admit it any day of the week. I just can't get enough of the stuff. It's so tasty, nutritious, and versatile! It's interesting to note that quinoa is often referred to as an ancient grain but it's actually the seed of a leafy plant related to spinach and swiss chard! It is therefore technically a pseudograin and is from the Andes mountains of Ecuador.

Here's why, nutritionally, quinoa is so wicked:
1) It has a balanced set of essential amino acids which make it a complete protein. It is a GREAT source of protein and especially perfect for vegetarians/vegans.
2) It is a whole 'grain' that is naturally gluten free - easily digestable.
3) It is very high in magnesium, a mineral with a ton of health benefits. Magnesium is great for migraines, atherosclerosis/heart disease, asthma, and relaxes your digestive system.
4) It is a great source of manganese and copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant which protects your cells from free radicals.
5) It is also a fine source of iron

In terms of cooking, it takes about 1/4 the time it takes to cook rice - a mere 12 minutes!! All you need to do is rinse your quinoa, add a ratio of 1 1/2 cups of water to 1 cup of quinoa, bring to a boil, cover and reduce to medium heat for 12 minutes.

Then have fun with it!! I like to have it with every meal. It's great as a dish on it's own with red onions, cilantro, nuts (walnuts or pecans), some olive oil and lemon. If I don't finish that in a night I add it to my salad the next day!! It's great in salads and adds a nutty, creamy taste.

Give it a try...spread the love of quinoa ;)

What's the deal with fish oil?

noreply@blogger.com (Sarah Oulahen) — Mon, 08 Feb 2010 06:13:17 PST

So, for my first real post on my blog I've decided to touch upon a topic that I get asked frequently, with a very an easy answer.

The question is: Should I take fish oil?
The answer: In most cases - YES!

Here's a quick list of reasons why:
1) Fish oil contains omega-3 fatty acids, which are naturally anti-inflammatory in nature and are part the lining of every cell in your body. Bottom line is that they make every cell in your body just a little healthier.
2) What does the research say fish oil is good for...here is a small list of conditions:
- Heart health: high blood pressure, high triglycerides and cholesterol, atherosclerosis, prevention of heart attacks and cardiovascular disease
- Brain health: depression, bipolar disorder, dementia, schizophrenia, ADHD
- Joint health: Rheumatoid arthritis
- Skin health: eczema and psoriasis
- Painful menstruation
- Asthma
- Infant eye/brain development
- Ulcerative colitis
- Obesity
- Osteoporosis
- The list goes on and on...
3) Fatty acids are all about balance. You have omega-3's (primarily from fish and nuts), omega-6's (in our common cooking oils such as sunflower and corn oils), and omega-9 (olive oil, avocados, olives, almonds). The typical North American diet has a VERY LARGE amount of omega-6 in it - which is your bad fatty acid because it is PRO-inflammatory. You want to try to avoid omega-6 (since you already get so much in your diet). This is why, when purchasing an omega supplement you should stay away from the 'omega 3-6-9' and stick to omega-3.

Are those enough reasons?

So, after deciding that you should take fish oil, the next step is finding a good quality supplement. DOSE is always a super important thing to note, and a main reason why having a Naturopathic Doctor on your side is so vital. In terms of fish oil you're looking at two main ingredients: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You want your daily maintenance dose to be at least 900mg when you add together the EPA and DHA. This dose will change relating to your specific health concern.

It must be said to watch out if you're allergic to fish. Also, if you are on blood thinning medication there is a small possibility of the fish oil to increase its effect, so be aware of this. Other than that, fish oil has been proven to be immensely safe.

There is so much to say on this topic but I'll leave it to that for now!

Virtual Clinic Tour

noreply@blogger.com (Sarah Oulahen) — Wed, 27 Jan 2010 12:45:03 PST

Hi all,

Sow Health Integrative Naturopathic Clinic has opened its doors! I am very proud of how the space turned out and the energy in here is perfect for healing. Check out the pictures or, better yet, come by to see it for youself. If you're in the area let me know and I'll boil the kettle so we can have a cup of tea.

The reception area and waiting room:

Treatment room: