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Four essential ways to use Turmeric

February 20, 2017 by Dr. Nicholas Anhorn, ND and Dr. Lyndsay Wareham, ND Leave a Comment

07:56:30Turmeric is a fascinating remedy that is nourishing, healing, and anti-inflammatory.

There are no real contraindications for taking turmeric at culinary doses (such as the Golden Tea recipe below and Cooking with Turmeric suggestions) but when you are taking isolated curcumin or potent turmeric supplements (or even when taking Turmeric Bombs or Turmeric Paste), then you will want to consult your healthcare physician, especially if you are on antiplatelet or blood thinning medication, have gallstones, bile duct obstruction, stomach ulcers or hyperchlorydria (high stomach acid).

It is also important to note that culinary turmeric will stain nearly everything in its path. So, if you don’t want yellow finger tips or yellow-stained hands, wear non-latex gloves when working with turmeric, use a cutting board you don’t mind having yellow marks, wipe your counter with cold water right away if it turmeric spills on it, and also your grater may turn yellow/orange & look like rust, but its most likely just turmeric.

~ Golden Tea – Turmeric Milk ~

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There are many recipes out there for Golden Tea, otherwise known as Golden Milk, Turmeric Tea, Anti-Inflammatory Golden Milk. All of the recipe names point to the fact that turmeric works as a natural anti-inflammatory, and it is gold in color, thanks to the active ingredient curcumin (*not to be confused with cumin*).

There are a few ingredients that you can add to the tea to help enhance the flavour, such as ginger, cinnamon, nutmeg, and ground cardamum. But more importantly, there are ingredients you can add to improve the healing properties turmeric by way of increasing the absorption of curcumin: fat & black pepper.

Here is our recipe. Give it a try and tweak it to make it your own!

Golden Milk Turmeric Tea
 
Print
Prep time
10 mins
Cook time
5 mins
Total time
15 mins
 
If you want a real decadent treat, replace your choice of milk with coconut cream (the thick part of canned coconut milk).
Author: Lyndsay and Nicholas
Cuisine: anti-inflammatory, gluten-free
Serves: 2 cups
Ingredients
  • 2 cups milk alternative (coconut, almond milk)
  • 1 Tbsp (packed) fresh turmeric, grated (or 1 tsp turmeric powder)
  • ¾ - 1 Tbsp fresh ginger, grated (or ½-3/4 tsp tsp ginger powder)
  • 1 Tbsp honey, or more to taste
  • 1 Tbsp coconut oil
  • 5-6 black peppercorns
  • a few dashes of cinnamon (optional)
Instructions
  1. Place all ingredients in a saucepan, heat on high until it's just about to boil, then lower the heat to simmer for about 5 mins.
  2. Pour into a high powered blender and blend on high for about 10 seconds.
  3. We don't mind a few ginger strands so we just pour into a mug & enjoy, but if you do mind the texture, strain into a mug and enjoy!
3.4.3177

~ Cooking with Turmeric ~

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Turmeric is a wonderful root to cook with – it has a mild, pleasant flavour and gives dishes a beautiful yellow colour. If you add more turmeric than a recipe calls for, it doesn’t really change the taste of your dish too much, but does increase the health benefits. Turmeric powder and fresh, grated turmeric substitute nicely for each other, and so, you can add both to any dish if you have them both on hand. Here are a few of our favourite turmeric-containing recipes:

Dahl is a highly nutritious, delicious & underrated dish! It’s so easy to make and is sure to satisfy appetites big and small! There are alot of recipes out there, but here’s our version: Delicious Red Lentil Dahl

Butter chicken is a crowd pleaser in our house. In this Butter Chicken recipe, we replace heavy cream with coconut cream, and add in 1 Tbsp turmeric powder.

When it comes to Indian cooking, we first think of Vij (a well-known Indian chef who has a Vij’s Restaurant in Vancouver). He uses heavy cream in most of his dishes, but we replace it with equal amounts of coconut cream with good results. If you want to be the talk of the town, here are a two crowd pleaser recipes that go really well together to make a delicious & satisfying meal. And they are surprisingly simple o make! – Vij’s Marinated Lamb Popsicles & Turmeric New Potatoes

Lastly, you can also add turmeric to your Smoothies for added healing effect. It may stain your blender container a bit, but it is worth it! Here’s a recipe that we tried & liked very much (we swapped the frozen banana for frozen mango, and juiced the ginger along with the carrots) –> Creamy Vegan Golden Milk Smoothie

~ Turmeric Bombs ~

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This is an inexpensive DIY supplement which contains fat & black pepper to help increase absorption. Honey can be added to improve the flavour and give it a desirable sweetness. You can chew these little bombs, let it dissolve in your mouth, or swallow it whole with water. There are recipes out there that also add quercetin, which may also increase absorption but we’ve created a simple recipe that uses ingredients that you likely already have on hand.

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It is best to start by keeping your coconut oil at room temperature. If you store it in the fridge, take it out about an hour before you make these so it can soften a bit. If it is summer and your coconut oil is liquid, then you will end up with turmeric blobs instead of bombs – You will lose the aesthetics of having a bomb, but you won’t loose the medicinal aspect of the bomb.

We are in the midst of ‘fancifying’ a recipe for these, but here is the bare bones recipe for Turmeric Bombs.

In a medium sized bowl, add:

  • 8 Tbsp turmeric powder
  • a few dashes of cracked pepper
  • 3 Tbsp coconut oil (at room temperature)
  • 3 Tbsp raw honey (if you don’t want to use honey, just add another 3 Tbsp coconut oil)

Mix all of the ingredients together well with a spoon. This may take a few minutes, as you work on mixing the coconut oil chunks with the other ingredients. When everything is well mixed together, get a small bowl with water in it to dip your fingers in while you make the small bombs. Line a baking sheet with parchment paper, and clear some room in your freezer for the baking sheet.

Spoon out a small marble-sized ball, dip your fingers in the water, and roll the ball into a smooth ball and place it on the prepared baking sheet. Continue to do this until you have no mixture left. It will make 40-50 balls. Place the balls/baking sheet in the freezer for about 1 hour to let them set. Then, remove the bombs from the baking sheet and store them in a glass jar, in the freezer so they maintain a creamy texture.

Take 1-2 bombs/day for maintenance, and up to 4 to treat aches and pains. You may be surprised that you may start to actually crave these little golden nuggets!

~ Turmeric Paste ~

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This method of preparing turmeric is very similar to turmeric bombs but you cook the turmeric powder with water to give you a potent turmeric supplement. If you experience gas & bloating when taking the paste, cut back on the dose until you no longer experience digestive upset.

Ingredients:

  • 1/2 cup turmeric powder
  • 1-2 cups water ( start with 1 cup and add more, up to 2 cups, if needed)
  • 1/3 cup coconut, olive or flax oil
  • 3 tsp freshly ground black pepper

Directions: Combine turmeric powder and water in a small saucepan, and bring to a boil. Reduce the heat simmer for 7-10 minutes. Stir often to prevent sticking, and add more water as need to keep it to a paste consistency (this can be adjusted to suit your preference).

Remove mixture from the heat and allow it to cool until the pot is warm to the touch. Add oil & pepper, and stir thoroughly until they are completely mixed in.

Store in a clean, sterilized jar in the refrigerator for up to 10-14 days. If you see any signs of mold, or notice an ‘off’ flavour, discard immediately. If you know that you won’t use all of the mixture within two weeks, you can freeze some for later use.

Take 1/4 tsp 1-2 times daily, with food.

Filed Under: Articles, Healthy Foods, Naturopathic Articles Tagged With: best root ever, best turmeric recipes, easy ways to use turmeric, fresh turmeric, golden milk, golden milk recipes, golden milk smoothie, golden tea, how to cook with turmeric, how to use turmeric, turmeric, turmeric balls, turmeric bombs, turmeric curry recipes, turmeric milk, turmeric paste, turmeric recipes, turmeric tea

Easy, Every Day Spa Treatments to Enjoy at Home

January 9, 2017 by Dr. Nicholas Anhorn, ND and Dr. Lyndsay Wareham, ND Leave a Comment

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These days, it seems as though if you ask anyone ‘How are things going? How was your day? Or weekend?’, more than likely, they respond with “Busy”. And when I say anyone, I mean anyone… like you’re retired grandmother, elementary-aged niece, or enlightened friend. ‘Busy’ has become the new normal way of living in modern society.

Thus, there is no shortage of articles, books, blogs, magazines, and courses highlighting the fact that many of us would benefit greatly from slowing down, saying no more often, and carving out daily quality ‘me time’.

And, I agree. Personally, we have very busy (sometimes jam packed..) days, and it is essential to commit to making time to slow down & relax during the day, every day. This can be difficult. Society (and our mind) tells us that it is not productive, meaningful, or dutiful to make time for ourselves. But even if you can manage taking 5 minutes to relax, in whichever way works for you, can benefit your physical, mental emotional & spiritual self. You may even find that it feels so good to get into this relaxed state that you want to take an extra few minutes to enjoy feeling your body and mind reset.

Doing this can actually make you more productive, clear-minded, and energized.

It’s kind of like if you perform sustained exercise for a long time (such as running, swimming, or cycling), you may find yourself getting tired at some point in your journey, and you could just trudge through it, without stopping, to get it done, or you could stop to catch your breath. When you get started again, you may find that you feel refreshed & recharged to finish your exercise.

We wanted to share a few ways to invite relaxation into your day or night by taking a ‘spa’ bath. This can be done by taking a few key ingredients used in spa treatments and bringing them into your bathroom. You may even find that you have all of these ingredients in your home already!

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Three main ingredients: Epsom salts, sea salt, & baking soda. Lavender essential oil is optional.

1. Hot Detoxing Bath

Draw a deep hot bath & while the water is running, add:

  • 4 cups epsom salt
  • 1 cup sea salt
  • 1/2 cup baking soda
  • 30 drops of lavender oil (optional)

Light a candle or two, hop in the bath, lay back, and enjoy!

You may notice that you feel a little boyant from all of the salt. The epsom salts help relax your muscles, and the sea salt and baking soda make your skin feel soft and smooth. And if you’re using lavender oil, that is helpful, of course, for relaxation. 

For a thoughtful gift idea, add all of these ingredients (minus the water) into a large bowl, mix together well and scoop into two 1 Litre glass jars. Decorate the bottle with some colourful twine and a homemade gift tag, and mix in dried lavender flower ‘petals’ if you have them  – and you have a gift that will be greatly appreciated by whomever you gift it to. (This is #24 on our article 50 Ways to Use Lavender)

2. At-Home Sauna Treatment

Sweating is one of the ways that we detox estrogens, pesticides and other persistent organic pollutants (POPs) from our bodies. The key is to make sure that you rinse off after a good sweat in order to prevent reabsorption of these toxins through the skin. Taking a shower, bath, and rinsing with a wet cloth are effective ways to do so.

One way to create sauna-like sweating at home is by drinking a hot cup of tea while soaking in a hot bath. Combining these two therapies warms the internal temperature to induce sweating and detoxification.

3. Contrast Hydrotherapy in the Shower

Contrast hydrotherapy is also one of the few ways to move the lymphatic fluids, along with exercise (ie. jumping, walking), massage, and dry brushing. Admittedly, contrast hydrotherapy is not the most relaxing therapy but it sure is rejuvenating! Have you ever done a Polar Bear Dip (traditionally done on New Year’s Day)? That is the ultimate contrast hydrotherapy! It is believed to stimulate the immune system, metabolism, and overall vital force.

And, although you may need to build up courage to actually do contrast hydro, you won’t regret it when you do!

But you don’t need a hole cut into a frozen lake to get the benefits of hydrotherapy. A few ways to do this at home are: to take your regular warm-hot shower and then turn the water to full on cold for 10 seconds (don’t forget to breathe!) before you shut off the shower. You can build up to 1 minute of cold, over time. 

The key is to let the body’s vital force warm you up after being exposed to the cold. You’ll experience this as you ‘pink up‘, and you’ll be surprised by how warm you feel a few seconds after you’ve been doused in cold.

Alternatively, if you have a removeable shower head, you can place the shower head over an area of the body (thyroid, adrenals, intestines, or an injured muscle) and alternate between a blast of warm-hot water for 10 seconds to a blast of cold water for 10 seconds for 2-3 rounds of each. Be sure to always end on cold.

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Enjoy relaxing at your personal at-home spa!

Filed Under: Articles, Naturopathic Articles Tagged With: at home spa, bath, detox, detoxification, epsom salts, feel good, refresh, rejuvinate, relax, spa

What is Naturopathic Medicine?

February 8, 2014 by Dr. Nicholas Anhorn, ND 2 Comments

Naturopathic medicine is a distinct primary health care system that blends modern scientific knowledge with traditional and natural forms of medicine. The naturopathic philosophy is to stimulate the healing power of the body and treat the underlying cause of disease. Symptoms of disease are seen as warning signals of improper functioning of the body, and unfavourable lifestyle habits. Naturopathic Medicine emphasizes disease as a process rather than as an entity.

Treating both acute and chronic conditions, naturopathic treatments are chosen based on the individual patient – their physiological, structural, psychological, social, spiritual, environment and lifestyle factors. In addition to diet and lifestyle changes, natural therapies including botanical medicine, clinical nutrition, hydrotherapy, homeopathy, naturopathic manipulation and traditional Chinese medicine/acupuncture, may also be used during treatments.

In Canada, the naturopathic medical profession’s infrastructure includes accredited educational institutions, professional licensing, national standards of practice, participation in many federal health committee initiatives, and a commitment to state-of-the-art scientific research.

Please click on the images below to discover more about naturopathic medicine treatments & principles.

[Show as slideshow]
Physical Medicine
Clinical Nutrition
Targeted Nutrients
Acupuncture & Traditional Chinese Medicine
Botanical Medicine
Homeopathy
Mental Wellness and Counselling
Complementary Medicine
Healing Power of Nature
Treat the Root Cause
Treat the Whole Person
Individualized Medicine
Doctor as Teacher
Disease Prevention and Health Promotion
Primary Care Doctor

Filed Under: Articles, Naturopathic Articles Tagged With: natural health, naturopathic, naturopathic medicine, what is naturopathic medicine

Healthy Foods to Nurture the New Mom

February 8, 2014 by Dr. Lyndsay Wareham, ND Leave a Comment

baby&mom3Ensuring that a woman is well-nourished after she’s had the baby is just as important as it was during pregnancy, and sometimes even more so! The few days after a woman gives birth is when milk supply is being established and is often so busy for the New Mom as she’s getting to know the baby and his/her rhythms. Having help during this time is essential, especially when it comes to having household chores done for her like cleaning and cooking. If you’re a friend, relative or partner wondering how you can best support the New Mom, cooking her a meal, serving her a snack, making her tea, or filling up her water glass are often very appreciated. You can browse our recipe section for some ideas for nutritious meals, such are our Rice & Beans, Red Lentil Dahl, Warm breakfast cereal,  Warming rooibos chai tea, Maple-kissed sesame seed cookies, and the delicious Blueberry Green Smoothie… and stay tuned for Oatmeal Lactation Cookie Bar recipe 🙂

As a guideline, here is a list of foods that are nourishing for the New Mom:

*choosing organic nuts, seeds, grains (especially rice), veggies & fruits (especially the ‘Dirty Dozen‘) as much as possible would be ideal!

  • oats, especially steel cut oats 
  • whole grain brown rice, quinoa, millet, and amaranth
  • organic, free-range chicken
  • free range or organic eggs
  • wild sockeye or pacific salmon
  • lentils, beans (think hearty soups, casseroles, veggie chili, one-pot-wonders, hummus)
  • sesame seeds (high in calcium!) and tahini (sesame seed paste)
  • raw nuts and seeds (like walnuts, almonds, hemp seeds, and flax seeds)
  • nut and seed butters
  • healthy oils (olive oil, avocado oil)
  • root veggies such as yams, squash, sweet potato, and carrots
  • fresh fruit such as apple or pear (add a nut butter or handful of nuts for added nutrition)
  • organic berries, especially blueberries
  • lots of dark green leafy veggies
  • lots of fresh purified water
  • warming herbs and spices like cinnamon, ginger, cloves, and cardamom
  • nutrient teas (my favourite was a mixture of nettle, raspberry leaf, and fennel seeds to enrich milk supply and contract the uterus)
  • herbal teas like rooibos, ginger, chamomile, and echinacea

And because of baby’s sensitive tummy during this tender time, foods to limit or avoid during the postpartum period are:

  • caffeine
  • alcohol
  • dairy products
  • wheat and gluten
  • citrus fruits, especially fruit juice
  • lots of cruciferous veggies (brussel sprouts, cabbage, broccoli)
  • raw garlic and onions
  • spicy foods
  • nightshade vegetables – eggplant, tomatoes, potatoes & peppers 
  • chocolate …too much chocolate, that is 🙂 
  • iron supplements (check your multi-vitamins for iron as well)
  • herbal teas like peppermint, sage, and parsley (which may decrease milk supply)
  • any foods that are known sensitivities for you

This is a very special time in a New Mom’s life, and helping her out in the ways that you know how is a little effort that goes a long way.

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Sleep, eat, rest. Repeat…

Filed Under: Articles, Pregnancy & Postnatal Tagged With: best food for breastfeeding moms, best food for new moms, best foods for new mom, best foods for postpartum, food for new moms, healthy meals for new mom, meals for new moms

Pregnancy pearls – Heart-felt tips to enrich your pregnancy experience

January 29, 2014 by Dr. Lyndsay Wareham, ND 1 Comment

bellyIf you’ve had a baby, are carrying a baby, or even considered having children, then you can understand how truly special the pregnancy phase of a woman’s life is. It is a special time of expansion, maturity, and perfection. It is during this time that a woman has the potential to enrich her relationship to herself and her body. We have a chance to really learn about and respect our bodies – we were made for this, baby!

I wanted to share a few of the things that I found really helpful during our pregnancy with our daughter, Juliet. These are things that you don’t typically hear about in your doctor’s office or even in pregnancy magazines. These suggestions come from the heart, and are intended to inspire you to really enjoy this miraculous experience. But, as always, take what you need and leave the rest. 

Pregnancy Journal – You can have a pregnancy journal for your eyes only, where you vent and journal any “stuff” that you go through during pregnancy, so you can look back and reflect on how far you’ve come and how pregnancy changed you in so many amazing ways.

Or, you can use your pregnancy journal to record the pregnancy and labour as a keepsake for you and your baby. Some things that you may want to record are:

  • last menstrual period
  • when and how you told people about your pregnancy and their reactions
  • when any symptoms started and how you dealt with them
  • crazy food cravings, moods, or dreams
  • momentous times (ie. when you first felt the baby kick)
  • information or thoughts after any appointments you have (ie. how you felt after you first heard the heart beat, measurements)
  • any noticeable patterns in movement or kicking
  • anything you want to say to the baby
  • any thoughts or experiences that Daddy wants to write about

You don’t need anything fancy to write in – just a good old fashion pen and paper, or an unused notebook. But if you feel that you want a pretty journal to write it, there certainly are fancy journals out there.

prenatal yogaPrenatal yoga – This is a great way to strengthen and stretch the muscles you’ll use during the pregnancy and labour. This type of yoga is especially useful when your belly grows bigger and you need some guidance on how to navigate your growing bump. It also is a time for you to relax, connect with your baby, and also connect with other pregnant women… And who knows, maybe you’ll make friends with women who will become your support network (ie. “mommy group”) in the months after you’ve had the baby.

Tea, tea and more tea – Make tea your best friend. You’ll be doubling your blood volume throughout pregnancy, so you’ll need a lot of water. Although many herbs are to be avoided during pregnancy, there are a lot of safe, gentle, and effective herbs for pretty much anything that can come up in pregnancy – Nervous? Drink chamomile. Nauseous? Try ginger. Low energy? Choose nettle. Feeling sick? Drink Echinacea. Looking for a nice warming tea? Go for rooibos. Tea is also a good way to keep your bowels moving, which may be a problem as your belly grows larger.

Making a ritual of sitting down with a cup of tea to write in your pregnancy journal is a great way to relax and connect to your baby. Raspberry leaf tea is a favorite among many expecting mothers to enjoy during the 2nd & 3rd trimester.

shutterstock_11694115Talk to your baby – Read books, sing, rub, pat, or drum your belly… do whatever you can to establish a connection to your baby, for both yours and baby’s benefit. Your baby will recognize your voice and you may even find that baby will respond with some kicks and punches when you sing or read to him/her. Reading books, talking and connecting to baby is a great way for Dad to get involved too.

Snoogle – This is a pregnancy pillow that is good support for your neck, back, knees, and belly when you are resting or sleeping in bed. It doubles as a nursing pillow when your baby arrives, and can be folded up to either support your back or prop your baby when nursing so you’re not always using your arms. It’s more of a ‘nice to have’ than a ‘need to have’, but is certainly useful in more ways than one.

Belly butter – This is usually a blend of special butters, oils, beeswax, and herbs. Nourishing ingredients to look for are cocoa butter, shea butter, olive oil, vitamin E, chamomile, and calendula. It is important to look for organic sources of these ingredients since your skin is your largest organ, so what you put on your skin will be absorbed by you and your growing baby. Lather your favorite belly butter on your belly, breasts, inner thighs, hips, gluts, or any other areas that need some extra nutrients and elasticity to accommodate your new beautiful pregnant shape. Because belly butter isn’t a lotion or a cream, it can be a bit greasy so it’s wise to apply before bed and wear a shirt or use sheets that you don’t mind getting a little oil on. If you are one of many women who love sleeping naked, you can lay a super soft towel or sheet underneath you to protect your bed sheets.shutterstock_51753472

Strongly consider breastfeeding – Breastfeeding is a great way for you to bond with your baby, nourish your baby, and keep yourself healthy. Find out if there’s a La Leche League group in your area. In my experience, this group of women, who gather once a month, are so grounded, wise, and supportive – a great group of people for a new mom to be around. However definitely don’t judge yourself if you choose not to breastfeed. There are many other ways to connect with your baby, and to keep baby healthy. The most important thing is to do whatever works for you and your family.

Perineal massage – This is typically started around 34-36 weeks pregnancy and is done to increase the elasticity of your perineum and prevent a tear during labour. However, you should not do this if you have an active infection or herpes sore on the vagina! And it is understood that this technique is not for everyone – there are other ways to support the perineum during labour such as having your caregiver place a warm compress to the perineum between pushes in the pushing stage of labour.

But if you’re interested in this technique, then read on…

It’s easiest to have a partner do this with you (and is a great way for them to really appreciate the beauty of your lady bits!), but it is possible to do it on your own – just get a large mirror handy so you can see where you are and what you’re doing. Start off by having well-trimmed nails (ideally not freshly trimmed because they can be pretty sharp), and give your hands a good wash. Sit comfortably in a semi-reclined position and have your knees out wide, with your feet planted on the bed or chair. Add lots of oil-based lubricant to your index and middle finger. (Use personal lubricant, vitamin E oil, coconut oil, or pure olive oil. Not baby oil, mineral oil, Vaseline or petroleum jelly.) Take some relaxing breaths and have you or your partner insert the index finger into the vagina up to the second knuckle. Firmly but gently press down toward the rectum and out to the side until you feel a slight burning or stinging. Hold this stretch for about 2 minutes, or until the tingling subsides. Continue taking nice relaxing breaths. Repeat on the opposite side. Do this slowly to allow time to relax. Now, slowly massage the area in a U-shaped fashion, moving your finger back and forth along the lower part of the vagina, gently pulling the tissue forward. Do this about 3 times, remembering to take nice relaxing breaths. During this time, it is helpful if the pregnant woman visualizes a healthy, progressive labour – envision the vagina gently stretching to allow the baby’s head to move through. You can also use this time to practice any relaxation and breathing techniques that you want to use during labour… Do this 4-6 times per week and you’ll notice that the more you do this, the farther you’ll be able to stretch to ‘feel the burn’ (some people call this “the ring of fire”).

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Pregnancy is a time of highs and lows, but in the end reveals a beautiful transformation…

As always, we’d love to hear your input… what did you do to make your pregnancy extra special?

Filed Under: Articles, Pregnancy & Postnatal Tagged With: healthy pregnancy, ideas for pregnancy, pregnancy, pregnancy keepsake, pregnancy pearls

Grocery Shopping List

January 2, 2014 by Dr. Nicholas Anhorn, ND and Dr. Lyndsay Wareham, ND 1 Comment

When making significant dietary changes, such as eliminating gluten and dairy intake, often people fear that there are no foods that they can eat – but this is far from the truth! So, to help you find gluten-free and dairy-free food options here in Moncton, NB, we have made a grocery shopping list for selected stores and markets around the city.  And to give you a visual, we’ve added links to some of the products so you can easily recognize the foods that you’re looking for when you’re out grocery shopping.

So, try not to feel overwhelmed or discouraged when decreasing or completely phasing out two of the most common allergens – dairy and gluten. Because, as you can see, there’s lots of food options out there for you to choose from, and cooking in this way is actually very easy! With every change, it’s always good to start out small by incorporating a few new dishes and options at a time so you can discover what food items you and your family enjoy best. When people get started on this path, many find that they can easily make the change to gluten and dairy free foods, and their family either won’t notice or will enjoy the  flavours and textures that these new foods bring to the table.

Costco (*Please note that Costco’s inventory changes frequently so some items may be there seasonally or temporarily)

  • TruRoots Ancient Grains Penne Pasta (gluten-free)
  • Carrington Farms organic coconut oil
  • Manitoba Harvest hemp hearts
  • Almond Preference Unsweetened Vanilla Almond milk 
  • Ocean’s canned wild Alaskan sockeye salmon (4 cans)
  • Kirkland frozen wild caught Alaskan sockeye salmon fillet pack
  • Moov Frozen  pesticide free wild blueberries
  • Crunchmaster multi-grain gluten-free crackers
  • MaraNatha natural roasted almond butter
  • Kirklands Organic Salsa
  • Que Pasa & Kirkland organic tortilla chips
  • Kirkland Organic canned diced tomatoes, tomato sauce, & tomato paste
  • Skyvalley Organic Sriracha hot sauce
  • Kirkland organic chicken & vegetable broth
  • Home Goodness Organic beef broth
  • Simply Natural Organic Tomato & Basil pasta sauce
  • Bob’s Redmill gluten-free Steel Cut Oats
  • Fontaine Sante Traditional Hummus 
  • Grimm’s lean Turkey pepperoni
  • Nature’s Wild Grains – black chia seeds
  • Organic by Mariana organic, unsulphured Malatya Apricots
  • Kirkland’s roasted organic sunflower seeds 
  • Kirkland’s roasted organic pumpkin seeds
  • Kirkland’s walnut halves
  • Kirkland’s natural whole raw almonds
  • Bag of avocados

Dieppe Food Market

  • We buy most of our groceries here from the market, as they have a large variety of seasonal vegetables & fruits, berries, meats, bread, seafood, and maple syrup.
  • Broadfork Farm: amazing locally grown organic veggies (seasonal only)
  • Local by Atta: hydroponic salad & micro greens (order 10 week box to ensure your favorites are available to you weekly)
  • Nature’s Route Farm (Kent): carrots, kale, cabbage, potatoes, kohlrabi, onions, beets.
  • Spring Brook Farm: chicken; lamb; eggs – feed is free of additives.
  • La Ferme Terre Partagée: organic strawberries (u-pick available), organic produce (seasonal), kombucha, hot sauce, select meats
  • Wild Blueberry Meadows Farm (Murray & Diane Tweedie) : year round blueberries, juice, and jam.
  • Oliver’s German bakery – all products are sugar free, wheat free, yeast free, GMO free, & organic! such as pizza dough, bagels, buns, a large variety of bread loaves (nine grain, dark rye, bavarian rye…), a wonderful spread of baked goods baked goods, as well as pizza sauce, quiche & other treats
  • David & Murray Bunnett Family Farm: organic grass fed beef, chicken and turkey, organic sausage, organic flour, free-range eggs, organic pumpkin seeds and local organic flax seeds (join his email list to place orders and he will set up a drop off location).
  • Jamieson Beef – beautiful cuts of steak, ground beef, and other beef products
  • Lewis Mountain Fresh Farm (Craig): organic sauerkraut, organic fresh ginger, turmeric & dried spices
  • Armadale Farm (owned by Ian & Hetty): hormone/antibiotic/preservative/additive-free butter, quark, yogourts, and cheddar/gouda/feta cheeses
  • Joe Caissie Seafood: local brined shrimp.
  • La Fleur du Pommier: empire apples, preserved raspberry jam.

Corn crib

  • Bulk spices & herbs 
  • Bulk 70% dark organic chocolate chips
  • A wide variety of bulk nuts & seeds (our favorites are brazil nuts & raw pumpkin seeds)
  • Bulk tahini (seasame seed paste used to make hummus) & nut butters
  • Silver Hills – gluten free breads, frozen (omega flax & chia chia)
  • Variety of bulk gluten-free flours (teff, sorghum, brown rice flour, buckwheat flour, quinoa flour, coconut flour, etc).
  • Blue monkey organic canned coconut milk
  • Eden Organics canned chickpeas 
  • Daiya – vegan cheese shreds

Superstore

  • Organic Meadows Salted & Unsalted Butter (*Seasonally, they carry limited edition pasture fed butter)
  • Shitake & Maitake mushrooms, fresh
  • Bob’s Redmill gluten-free flours (coupon in ‘healthy shopper’)
  • Rizopia – wild rice pasta
  • Eden Organic canned chickpeas
  • A. Vogel Herbamare salt
  • Lundberg organic rice cakes
  • So Delicious Coconut cultured yogurt 
  • Olympic organic yogurt 
  • L’Ancetre organic medium white cheddar cheese

Sobeys

  • Organic baby kale and organic mixed baby lettuces
  • Our compliments organic brown rice spaghetti noodles
  • Silver Hills gluten free Omega flax & Chia Chia bread
  • So Delicious Organic Coconut milk
  • Bob’s Redmill gluten-free flours and grains (coupon in ‘healthy shopper’ coupon booklet)
  • Go Bio organic vegetable bouillon cube
  • A. Vogel Herbamare salt

Bulk Barn

Dried beans and lentils are surprisingly easy to prepare and cook with! check out our recipe section for some ideas

Dried beans and lentils are surprisingly easy to prepare and cook with! check out our recipe section for some ideas

  • Variety of bulk gluten-free flours (teff, sorghum, brown rice flour, buckwheat flour, quinoa flour, coconut flour, etc)
  • A variety of organic beans & lentils
  • Nature’s Path Millet Rice or Mesa Sunrise 
  • San-J gluten-free organic tamari soy sauce 

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  • 365 Everyday Value Organic Brown Basmati Rice
  • 365 Everyday Value Organic Vanilla Extract
  • Taj Mahal Organic White Basmati Rice
  • New World Organic Tahini
  • Thai Kitchen Green and Red Curry Paste
  • YuPik Organic Tapioca Starch
  • Everland Organic Prunes
  • Bob’s Redmill or Everland Teff Flour
  • Thai Kitchen or Native Forest Organic Coconut Milk cans

Moncton Naturopathic Medical Clinic

  • St. Francis organic extra virgin olive oil
  • St.Francis Organic Ghee
  • Thorne Vegalite protein powder (chocolate or vanilla)
  • Thorne Mediclear Plus protein powder
  • Thorne Mediclear SGS protein powder (chocolate or vanilla)

 

Filed Under: Articles, Grocery Lists, Healthy Foods Tagged With: dairy free grocery list, dairy free grocery shopping list, dairy free options, dairy free shopping list, gluten and dairy free foods, gluten and dairy free grocery list, gluten free grocery list, gluten free grocery shopping list, gluten free options

11 Tips to Improve Digestion: How to get the most out of what you eat

July 7, 2013 by Dr. Nicholas Anhorn, ND and Dr. Lyndsay Wareham, ND 2 Comments

1.    Kick start your metabolism with breakfast

You can imagine that your digestive metabolism acts the same as a fire. When you start a fire, first you add kindling & newspaper to get the fire started, and then only after it gets going are you able to add bigger logs to the fire. Eventually, when the fire is really going, it’s so hot that it could melt a tin can!

Similarly with digestion, it is important to start your day with an easy-to-digest meal such as oatmeal with flax and blueberries, a fruit salad with hemp seeds, a nutritious smoothie, or quinoa with steamed kale and an egg. Then, once you get the fire started, you can add in foods that require more energy to digest such as meats, nuts, and beans during lunch or dinner.

Let’s look at this another way: have you ever tried to start a fire using logs? It takes long, long (long!) time to get a hot fire going. The same is true with digestion.  If you don’t get your digestive fire burning strong first, then you are not able to fully digest the meats, nuts, and beans that you eat later on in the day. This can be experienced as heartburn, gas, bloating, food sensitivities, or lack of nutritional absorption.

2.    Cook your meals at home

The smells and aromas released when food is chopped and cooked helps ‘prime the system’ by initiating the release of stomach acid and digest enzymes that are necessary for proper digestion.

3. Eat in a stress free environment

Create a nice environment for your mealtimes by sitting in a comfortable seat, turning off all stimuli (computers, TV, cell phone… except maybe some relaxing music), light a candle or dim the lighting, calm your mind, take your time, and enjoy your meal. Doing this can actually increase enzyme production by up to 70%! And you can get the whole family involved by creating a mealtime ritual that is relaxing, fun, and a time to connect.

4. “Prime the system” by starting your meal with bitter foods

To help increase enzymes so that your body is ‘primed’ to digest your meal, you can take 1 tsp apple cider vinegar mixed with 2 oz water or by eating something bitter before your meal. Our favorite way to do this is to have a green salad before meals with bitter greens such as arugula, kale, swiss chard, mustard greens, and endive. You could even enjoy these bitter greens with an apple cider vinegar dressing! You can find our favorite in our recipe section.

5. Do not over eat: “Hari hachi bu”

This wise Japanese saying translates into “eat until you’re 80% full.” The Okinawans’ say this before every meal to remind themselves to eat only moderate amounts of food.

6. Chew each mouthful at least 31 times

The mouth is a very important part of the digestive process. Chewing breaks up the food into smaller particles and mixes it with saliva and digestive enzymes. These smaller food particles now have a larger surface area for the acid and digestive enzymes of the stomach and intestine to work on.  This allows complete digestion of the food, which is important for preventing food sensitivity/allergies and to ensure maximum absorption of the nutrients.

7. Put your fork down between each bite

Doing this helps you relax and slow down, which is just what the digestive system needs so that your stomach and brain can agree on when you are actually full. When you eat a meal, the distension of the stomach sends signals to the brain stating just how full it is. The brain then releases hormones telling you that you are full. However, this signal can have a 15 minute “lag time”, so if you’re eating too quickly then your stomach may be too full by the time the brain gets the signal and releases the hormones that tell you to stop eating.

8. Avoid drinking a large glass of water with your meal

The water you drink during a meal can dilute stomach acid and digestive enzymes, which reduces digestion and absorption of nutrients. It’s best to avoid drinking water for at least 30 minutes before or after your meal.

9. Add fermented foods to your diet

Foods that have undergone the fermentation process, such as sauerkraut, kefir, kimchi, and kombucha, have naturally high amounts of digestive enzymes and probiotics that are just waiting to get to work. Including these foods with larger meals, especially those with meat, helps reduce any discomfort or excessive fullness that often comes with eating harder to digest proteins.

10. Go for a gentle walk after your meal

The rhythmic movement of walking puts the body into parasympathetic mode (aka “rest & digest” mode), which is the best state for optimal digestion- 15 minutes is all it takes!

11. Address food sensitivities

If you feel that you’re doing everything right and are still experiencing symptoms of indigestion such as gas, bloating, cramping, lethargy, or intense food cravings, it would be worth your while to consider exploring whether you have a sensitivity to foods that you’re eating. Visit your naturopathic doctor for food sensitivity tests or other advanced lab testing.

shutterstock_68962465 copy

just to be clear… these food choices aren’t exactly “digestion friendly”. Let’s see some greens, colorful fruits, whole grains, and lean organic meats in there!

Filed Under: Articles, Naturopathic Articles Tagged With: how to absorb nutrients better from food, improve digestion, improve digestion naturally

50 Ways to Use Lavender

March 17, 2013 by Dr. Lyndsay Wareham, ND 35 Comments

Lavender... a beautiful garden plant & well-rounded, intuitive and resourceful herb.

Lavender… such a beautiful garden plant, as well as a well-rounded, intuitive and resourceful herb.

50 Ways To Use Lavender

  1. Make a calming tea made with dried lavender flower heads, chamomile, oat straw & other calming herbs
  2. Make lavender talc: mix together 8 parts each bentonite clay & arrowroot powder, 1 part each slippery elm & comfrey root powder. Shake well. Add 30-50 drops lavender essential oil, shake again and enjoy.
  3. Make a lavender sachet by adding organic lavender buds to a muslin bag – gift it as a wedding favor
  4. Make homemade lavender scented candles, by adding fresh or dried lavender buds and a few drops of lavender essential oil into the heated wax
  5. Make a room spray with 2 cups water, 2 drops each lavender, tea tree & peppermint essential oils in a spritzer bottle. Use liberally.
  6. Put a few drops of lavender essential oil in a warm foot bath to help ease your child into a peaceful sleep (this also helps them pee before bed so there are no/less wake ups at night)
  7. With the abundance of lavender in your garden, make a beautiful lavender wreath
  8. For a lovely salad dressing, whisk together 6 Tbsp olive oil, 2 Tbsp balsamic or apple cider vinegar, 1 Tbsp lemon juice, 1 crushed garlic clove, 2 Tbsp honey, 1 tsp each mustard powder & organic dried lavender flowers
  9. Crush fresh flowers and spread it on your legs & arms to help repel flies & mosquitoes while sitting outside in the summer
  10. Use pressed lavender blooms to decorate homemade cards & gift wrapping
  11. Massage lavender essential oil into aching joints and muscles for added pain relief
  12. Tie a handful of fresh lavender flowers together with decorative string or ribbon, and hang it on a door for a cozy & fragrant décor
  13. You can bake with organically grown lavender by adding it into scone, cake or cookie recipes – do a search online to find a recipe that appeals to you
  14. Gift lavender seed bombs as wedding favors
  15. Dab lavender infused oil onto itchy & dry skin – is especially good for children (see #42 for Lavender oil recipe)
  16. Use organic lavender blooms as a garnish to add beautiful a purple hue to your cooking
  17. Make lavender scented soap bars and give it for a wonderful homemade Christmas gift
  18. A few drops of lavender essential oil on the skin can help soothe bug bites
  19. For lavender infused vinegar, add a handful of organic lavender buds (dried or fresh) to 2 cups white wine or apple cider vinegar. Let sit for up to 6 weeks, shaking every few days. Strain before use.
  20. Plant lavender in your garden
  21. Place a lavender pillow in your linen closet & dresser drawers, to add a sweet scent to clothes and linens
  22. Tie together a large bunch of dried lavender blooms with a few forget-me-nots, lily of the valley & small daisies for a lovely and elegant lavender bouquet
  23. Rub lavender essential oil on the temples to ease headaches
  24. Have a relaxing bath with your homemade lavender bath salt: Mix together 1 cup Epsom salt, ½ cup sea salt, 1/4 cup baking soda & 10-20 drops lavender essential oil. Mix well & store in a sealed jar. Use 1/3 cup per bath.
  25. Sprinkle lavender essential oil on your pillow at night for a peaceful night’s sleep (this is safe for the whole family, babies & toddlers included)
  26. Add lavender essential oil to your after-sun cream to help soothe sun-burned skin
  27. Enjoy aromatherapy in your home by adding 5-6 drops lavender essential oil to a bit of water in an oil diffuser
  28. Make this luscious Lavender Coconut Sugar Scrub for yourself, as a Christmas or bridesmaid gift: Mix together 1 cup white sugar, ½ cup melted coconut oil, 10-15 drops lavender essential oil, 2 Tbsp organic dried lavender buds. Store in a pretty glass jar.
  29. Add a few drops of food grade lavender oil to your homemade lemonade recipe
  30. Soothe minor burns with a few drops of lavender essential oil diluted with water and rubbed onto the skin
  31. Use organic lavender flower blooms to decorate a cake
  32. Add crushed dried lavender flowers to your homemade liquid soap recipe
  33. Add organic lavender blooms to your homemade blackberry jam for a nice & fragrant variation
  34. Make a Dream Pillow by stuffing dried flower heads into a sachet and place under the pillowcase at bedtime
  35. Add a few drops of lavender essential oil to a carrier oil (light olive, sweet almond, jojoba) and massage over the lower abdomen to help relieve menstrual cramps
  36. Homemade lavender potpourri makes for a great gift for yourself or a loved one
  37. Stir crumbled organic fresh lavender blooms and a pinch of cinnamon into vanilla ice cream for a pleasant treat
  38. Use your scrap sewing material to make a lavender eye pillow
  39. Place fresh flowers in closets and any other storage space to deter moths & silverfish
  40. Take a picture of your lavender bouquet on an old wooden table or other romantic backdrop, print it out, frame it & hang it in your house
  41. Make your own lavender water by adding 5 drops lavender essential oil for every 5oz distilled water. Store in a spritzer bottle and enjoy as a refreshing facial tonic and as a room spray
  42. Lavender oil: With a wooden mallet, bruise freshly cut organic lavender flowers, stems & leaves and stuff them into a 500mL mason jar, cover with oil (light olive, almond or jojoba) & let sit for 48 hours. Strain (repeat the above steps again for a stronger fragrance) & store oil in a dark glass jar.
  43. Prepare a recipe a homemade lavender jelly & give it for a hostess gift
  44. Dab a few drops of diluted lavender essential oil onto acne spots to reduce inflammation and inhibit overgrowth acne-causing bacteria to the skin
  45. Add 2-3 drops of lavender essential oil to your natural deodorant for a natural floral lavender scent
  46. Add 10-15 drops lavender essential oil to 40oz of carrier oil (sweet almond, or jojoba) for your own relaxing & calming massage oil
  47. To ease yourself into a tranquil night’s sleep, add 4-5 drops lavender essential oil to a hot bath at bedtime
  48. Make a Soothing Lavender Salve: slowly heat ½ cup olive oil over low heat. Add ¼ cup organic lavender buds, turn off heat and let cool 20 mins. Strain into a glass measuring cup. Boil an inch of water in a pot, simmer & place cup in water. To the cup, add 2 Tbsp grated beeswax, 10 drops lavender essential oil, contents of 1 pierced vitamin E capsule. Let simmer, stirring until all is melted. Pour into a dark glass jar, cool, seal & store. Lastly…enjoy!
  49. Make your own carpet cleaner by mixing together 5-6 drops of lavender essential oil to 1cup baking soda. Sprinkle this on the carpet an hour before vacuuming. Vacuum as normal and enjoy the fresh scent of lavender that lingers
  50. Add this Lavender Vanilla Syrup to champagne, vanilla ice cream, or over mixed summer berries: Simmer 1 cup water & ½ cup raw sugar over medium heat, stirring until sugar dissolves. Add 2 tsp pure vanilla extract & 2 Tbsp organic dried lavender blooms, and simmer 20 mins. Remove from heat, let cool, place in fridge overnight. Strain blooms and store syrup in fridge for up to 3 months.

Filed Under: Articles, Naturopathic Articles Tagged With: creative ways to use lavender, gift ideas using lavender, how to use lavender, reasons to use lavender, ways to use lavender, what to do with lavender

Seven tips for maintaining healthy blood sugar levels

March 7, 2013 by Dr. Lyndsay Wareham, ND Leave a Comment

Taking responsibility for one's health is an important step to ward off disease... here we talk about keeping blood sugar levels healthy and diabetes at bay

Taking responsibility for one’s health is an important step to ward off disease… here we talk about keeping blood sugar levels healthy and diabetes at bay

1. Eat mini meals, always with protein

Eat 5-6 small meals per day; these meals should ideally be eaten while sitting down and consciously enjoying food rather than taking a bite here or there while driving, doing work at the computer, or walking around. Adding protein to all meals helps to slow the breakdown of food, which helps your body’s blood sugar levels stabilize.

2. Cinnamon

Ground cinnamon is tasty sprinkled on granola or oats in the morning, or on apple and almond butter as an afternoon snack. It also has the added benefit of lowering blood sugar levels.

3. Increase Fiber Intake

Increasing whole foods that are high in fiber, such as green leafy veggies, fruit (such as blueberries, raspberries & pears), ground flax and chia seeds (our favourite!), nuts and seeds (think raw almonds, sunflower & sesame seeds), whole grains (try quinoa, buckwheat, oats), and a variety of lentils & beans – all of these help to slow gastric emptying which allows more time for digestive juices to work on your food, so you get the most nutrients out of what you eat.

4. Reduce or eliminate refined sugar and carbohydrate intake

Refined sugars are very easy to digest, which explains why we get so hungry quickly after we’ve eaten a piece of milk chocolate, cookie, or pastry, for example. Reducing the intake of such refined sugars helps to maintain blood sugar levels and avoid large spikes and crashes in our energy throughout the day.

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Blueberries and high in nutrients and fiber, low in calories and contain antioxidants – something that we all (diabetics and non-diabetics, alike) can benefit from!

Yes, even veggies and fruits can spike blood sugar levels. Veggies such as potatoes, parsnip & corn, and fruits such as bananas, watermelon, canteloupe & dates have a high sugar content. Try to substitute these with low sugar veggies (leafy greens, green beans, onions) and fruits (berries, peaches, plums).

6. Consider eating a low Glycemic Index (GI) diet

Visit http://www.glycemicindex.ca/glycemicindexfoods.pdf for an extensive list of foods (in alphabetical order) with their associated GI status. Or Search the ‘GI Database’ at http://www.glycemicindex.com/ to find out what foods are in a GI index category. Also, to find out more information and great resources on the GI index according to the Canadian Diabetes Association, visit http://www.diabetes.ca/for-professionals/resources/nutrition/glycemic-index/.

7. Exercise & physical activity!

Whether you enjoy jogging or cycling along a lakeshore, playing ultimate Frisbee, swimming, or lifting weights in a gym, the important thing is to get out and get active! Exercise helps reduce and stabilize your blood sugars naturally, without the need for medications, blood sugar lowering herbs or supplements.

Filed Under: Articles, Naturopathic Articles Tagged With: blood sugar, healthy blood sugar, pre-diabetes, stabilize blood glucose levels

FAQs about iron – including vegan sources of iron

March 7, 2013 by Dr. Lyndsay Wareham, ND Leave a Comment

What affects iron absorption?

Iron absorption is considered the amount of iron that the body takes up and uses from food. Most people absorb 10-15% of dietary iron, but this absorption is influenced by several factors.

Factors that influence iron absorption include:

  • Storage levels of iron
    • has the most influence on iron absorption
    • when body stores are low, iron absorption increases & when iron stores are high, absorption decreases to help protect against toxic effects of iron overload
  • Type of dietary iron consumed
    • Absorption of heme iron from meat proteins is about 15-35%
    • Absorption of non-heme iron found in plants ranges from 2-20% & depends on dietary factors
  • Certain dietary factors
    • Vitamin C helps improve non-heme iron absorption
    • Tannins (in tea), calcium, polyphenols, phytates (in legumes) may decrease iron absorption

How much iron is recommended daily?

Recommended Dietary Allowances for Iron for Infants (7-12 months), Children & Adults

Age Males(mg/day) Females(mg/day) Pregnancy(mg/day) Lactation(mg/day)
7 to 12 months

11

11

N/A

N/A

1 to 3 years

7

7

N/A

N/A

4 to 8 years

10

10

N/A

N/A

9 to 13 years

8

8

N/A

N/A

14 to 18 years

11

15

27

10

19 to 50 years

8

18

27

9

51+ years

8

8

N/A

N/A

Source: http://ods.od.nih.gov/factsheets/iron

What is the function of iron?

Oxygen distribution – Iron is the core of hemoglobin and myoglobin, which is the oxygen-carrying component of the red blood cell that picks up oxygen from the lungs and deliver oxygen to tissues & muscles throughout the body. The ability of red blood cells to carry oxygen is dependent on the presence of iron in the hemoglobin molecule. If we lack iron, we will produce less hemoglobin, and therefore supply less oxygen to our tissues.

Energy Production – Iron plays an important role in energy production, proper fat utilization, and immune system functioning.

What are symptoms of iron deficiency?

  • Fatigue
  • Weakness
  • Low stamina & exercise tolerance
  • Difficulties concentrating
  • Increased susceptibility to infections
  • Hair loss
  • Dizziness
  • Headaches
  • Brittle nails
  • Apathy
  • Depression

Who is at risk for being iron deficient?

  • People who donate blood regularly
  • Women with excessive menstrual bleeding
  • Those on medications that interfere with iron absorption (ie. antacids)
  • Pregnant & lactating
  • Elderly, vegetarians, and children with inadequate dietary intake
  • Those with medical conditions causing internal bleeding
  • People with parasitic infections

 What are vegan sources of iron?

Iron Content of Selected Vegan Foods

Food

Amount

Iron (mg)

Soybeans, cooked 1 cup

8.8

Blackstrap molasses 2 Tbsp

7.2

Lentils, cooked 1 cup

6.6

Quinoa, cooked 1 cup

6.3

Tofu 4 oz

6.0

Spirulina 1 tsp

5.0

Tempeh 1 cup

4.8

Lima beans, cooked 1 cup

4.4

Pumpkin seeds, raw 1/4 cup

4.2

Swiss chard, cooked 1 cup

4.0

Black beans, cooked 1 cup

3.6

Pinto beans, cooked 1 cup

3.5

Spinach, cooked 1/2 cup

3.2

Chickpeas, cooked 1 cup

3.2

Potato 1 large

3.2

Kidney beans, cooked 1 cup

3.0

Prune juice 1 cup

3.0

Beet greens, cooked 1 cup

2.7

Tahini 2 Tbsp

2.7

Peas, cooked 1 cup

2.5

Black-eyed peas, cooked 1 cup

2.3

Cashews 1/4 cup

2.1

Brussels sprouts, cooked 1 cup

1.9

Bok choy, cooked 1 cup

1.8

Bulgur, cooked 1 cup

1.7

Raisins 1/2 cup

1.6

Almonds 1/4 cup

1.5

Apricots, dried 15 halves

1.4

Soy yogurt 6 oz

1.1

Tomato juice 8 oz

1.0

Green beans, cooked 1 cup

1.2

Kale, cooked 1 cup

1.2

Sunflower seeds 1/4 cup

1.2

Broccoli, cooked 1 cup

1.1

Millet, cooked 1 cup

1.1

Sesame seeds 2 Tbsp

1.0

Adapted From: http://www.vrg.org/nutrition/iron.htm

Sources:

http://ods.od.nih.gov/factsheets/iron

http://www.vrg.org/nutrition/iron.htm

http://www.vrg.org/nutshell/vegan.htm

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

 

 

Filed Under: Articles, Healthy Foods Tagged With: daily value of iron, importance of iron, iron absorption, iron deficiency signs, vegan sources of iron

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By Dr. Nicholas Anhorn, ND and Dr. Lyndsay Wareham, ND

Turmeric is a fascinating remedy that is nourishing, healing, and anti-inflammatory.

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5 Ways to Make Water Taste Good

By Dr. Lyndsay Wareham, ND

1. CITRUS – Add slices of organic lemon or lime to water to add a bit of zest to regular water.

2.  GINGER – Chop up fresh ginger and boil it in water. This can be drank as a hot or cold tea.

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