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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 ~

IMG_2613

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 ~

IMG_3118

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 ~

IMG_3181

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.

IMG_3166

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 ~

IMG_2944-300x225 2

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

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 

Amazon.ca – Subscribe & Save

  • 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

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

Four easy ways to enjoy a gluten-free breakfast

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

1. Yummy Oats with Your Choice of Toppings

warm cereal

This warm cereal has a mix of gluten-free grains – gluten-free steel cut oats, amaranth, quinoa, & buckwheat groats. Simple bring 3 cups water, a pinch of salt & 1 cup mixed grains to a boil & let simmer for 30-40 mins. Add sweetener, nuts, seeds, spices (cinnamon, cardamon, star anise, sliced ginger), fruit of your choice & enjoy!

In a container, measure out:

  • ½ to ¾ cup gluten-free rolled Oats*
  • 1-2 Tbsp seeds of your choice (hemp hearts, ground flax, ground chia seeds, sunflower seeds, pumpkin seeds)
  • ½ cup frozen berries (blueberries, blackberries, strawberries) and/or fruit (mango, melon, peach) of your choice
  • 1-2 tsp of your favorite sweetener (honey, maple syrup, agave syrup, coconut sugar)
  • sprinkle of cinnamon or a few drops of pure vanilla (optional)

– You can prepare the above mixture the night before to save time in the morning. If so, just store it in the fridge overnight. Otherwise, make up this mixture in the morning and add hot water, dairy-free milk (coconut, rice, almond or hemp milk), or even brewed tea (my favourites are Yogi Chai Rooibos and Celestial Seasonings Bengal Spice. You can do this at home or while at work (just remember to keep a container of ‘mylk’ in the fridge at work).

– Feel free to use different combinations of seeds, fruit & sweetener to add variety to your morning oats.

*Bob’s Red Mill makes gluten-free rolled Oats, which can be found at Superstore, Sobeys, Corn Crib, etc.

2. Make Your Own Granola

Make up a batch of our ‘Easy & Delicious Never Fails Granola‘! Place 1/2 to 1 cup in a bowl and top with yogurt or your favorite dairy-free milk. If you eat your breakfast at work, add ½ to 1 cup in a small container and bring to work with you in the morning. Add yogurt or dairy-free milk, and enjoy! Feel free to bring some in–season fruit to enjoy with your granola, such as a peach, pear, apple, berries, apricots, cherries, banana, etc.

3. Gluten-Free Cold Cereal

You can prepare cold cereal in the same way as the “Yummy Oats with Your Choice of Toppings”, except using 1-2 cups cereal instead of oats. Feel free to mix and match toppings!

Gluten-Free Cereals that you can find at Superstore, Sobeys, Corn Crib, Bulk Barn, and other specialty grocery stores include:

  • Nature’s Path MesaSunrise (can find this in a smaller box or large bag)
  • Nature’s Path Millet Rice (can find this in a smaller box or large bag)
  • GlutenFreeda Granola
  • Glutino cold cereals (various types)

– Don’t forget to store some dairy-free milk at work, if you bring your breakfast to work in the morning to enjoy.

4. Gluten-Free Waffles

Nature’s Path makes frozen gluten-free Buckwheat waffles & Chia Plus waffles. You can store them in the freezer at home or work, and put them in the toaster or toaster oven in the morning.

Ideas for toppings include a combination of:

  • Nut or seed butter (almond, pumpkin, tahini, sunflower)
  • Sliced banana, apple or pear
  • Fresh or frozen berries
  • Butter or ghee
  • Coconut oil
  • Yogurt (try Olympic Organic Vanilla or Plain yogurt or So Delicious dairy-free coconut yogurt)
  • Nuts or seeds (almonds, pecans, cashews, hemp hearts, sunflower seeds, sesame seeds, ground chia or flax seeds)
  • Maple Syrup
  • Molasses
  • Your favourite jelly or jam
  • Apple butter

Filed Under: Articles, Healthy Foods Tagged With: gluten-free breakfast, gluten-free breakfast ideas

Anti-Inflammatory and Pro-Inflammatory Foods

February 13, 2013 by Dr. Lyndsay Wareham, ND 2 Comments

ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET

Loose leaf has higher amounts of flavonoids compared to tea bags

Loose leaf green tea has higher amounts of flavonoids compared to tea bags

 

  • Kelp – contains fiber, and minerals such as iodine for healthy thyroid functioning
  • Wild Salmon – has essential fatty acids that are anti-inflammatory and are required for optimal brain function & cell structure.
  • Turmeric & Ginger – turmeric contains curcumin & ginger contains gingerols which are anti-inflammatory seen to help reduce pain & swelling in muscles and joints
  • Green Tea – contains flavonoids which are a group of compounds that have anti-inflammatory & anti-oxidant activity
  • Blueberries – high in anti-oxidant & anti-inflammatory compounds that are beneficial for all kinds of health conditions – and not to mention that they taste great!
  • Extra virgin olive oil – contains polyphenols that are protective to the heart & blood vessels
  • Nuts & seeds – walnuts, almonds, sesame seeds – contain essential fatty acids which have anti-inflammatory action
  • Garlic & onions – contains sulfur-containing compounds that improve immunity & are anti-inflammatory, especially for the cardiovascular system
  • Papaya – contains an enzyme papain that helps improve digestion, and nutrients such as vitamin C & beta-carotene which are anti-inflammatory and help improve tissue healing

 

PRO-INFLAMMATORY FOODS TO DECREASE IN YOUR DIET

... a nutrient-deplete pro-inflammatory food

… a well-known  nutrient-deplete pro-inflammatory food

 

  • Refined sugars (white, brown & cane sugar) – diets high in refined sugars decreases immunity & contributes to overall inflammation in the body
  • High omega 6 fatty acids (safflower, sunflower, soybean, corn oil) – high omega 6:omega 3 fatty acids leads to inflammation contributing to many health problems & diseases
  • Dairy – contains proteins that are common allergens that trigger inflammatory responses (constipation, diarrhea, rash) in sensitive individuals, and are a source of saturated fats
  • Nightshades (tomatoes, potatoes, eggplant, peppers) – have been linked to joint pain & stiffness, headaches & migraines in sensitive individuals
  • Red meat & processed meats – often high in saturated & trans fats, which when consumed in large quantities are linked to increased cardiovascular disease risk and other health risks associated with the processing of meats
  • Trans fats – increase ‘bad’ cholesterol & lower ‘good’ cholesterol & promote unhealthy weight gain & inflammation in the body
  • Alcohol – irritates the stomach lining & liver and, in high amounts, leads to unnecessary calorie intake which may contribute to obesity & sugar dysregulation over time
  • Food additives & preservatives – MSG, aspartame, food dyes are often triggers of inflammation in people who are already experiencing inflammatory conditions such as arthritis and colitis

Filed Under: Articles, Healthy Foods Tagged With: anti-inflammatory diet, anti-inflammatory foods, foods that decrease inflammation, foods that increase inflammation, pro-inflammatory foods

Taste the Rainbow! Why we want to eat fruits & veggies from all of the colours of the rainbow

November 11, 2012 by Dr. Lyndsay Wareham, ND 1 Comment

Healthy fruit and vegetable

Taste the rainbow of colourful fruits and veggies… if you see something interesting at the market that is a beautiful colour you haven’t tried before, pick it up and give it a taste!

RED FRUITS & VEGGIES are coloured by natural plant pigments called “lycopene” or “anthocyanins.”

Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

 These are some examples of the red group:

  • Beets
  • Red cabbage
  • Cherries
  • Cranberries
  • Pink grapefruit
  • Red peppers
  • Pomegranates
  • Radishes
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tomatoes
  • Watermelon

ORANGE/YELLOW FRUITS & VEGGIES are usually coloured by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

 Some examples of the orange/yellow group include:

  • Apricots
  • Butternut squash
  • Cantaloupe
  • Carrots
  • Grapefruit
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Yellow peppers
  • Pineapple
  • Pumpkin
  • Sweet potatoes
  • Tangerines

GREEN FRUITS & VEGGIES are coloured by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

 Some examples of the green group include:

  • Asparagus
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Cucumber
  • Green cabbage
  • Kiwi
  • Lettuce
  • Limes
  • Green onions
  • Green pepper
  • Spinach

BLUE/PURPLE FRUITS & VEGGIES are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

 These are some examples of the blue/purple group:

  • Blackberries
  • Blueberries
  • Eggplant
  • Figs
  • Plums
  • Prunes
  • Purple grapes
  • Raisins

WHITE FRUITS & VEGGIES are coloured by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

 Some examples of the white group include:

  • Bananas
  • Cauliflower
  • Garlic
  • Ginger
  • Mushrooms
  • Onions
  • Parsnips
  • Potatoes
  • Turnips

 

Filed Under: Articles, Healthy Foods Tagged With: color in fruit, color in veggies, colourful diet, fruit & veggies, fruits, rainbow diet, rainbow fruit, rainbow vegetables, vegetables, veggie

Eating with the Seasons

November 11, 2012 by Dr. Lyndsay Wareham, ND Leave a Comment

This article is inspired by and adapted from our a lecture from our Traditional Chinese Medicine professor, Dr Clara Cohen, who practices in Port Moody BC and teaches at BINM. Check out her website here http://www.claracohen.com. And if you’re in her area, we highly suggest seeing her for acupuncture treatments – not only is she an effective practitioner, but she is a one-of-a-kind person that you’ll love to meet.

Visit your local favourite farmer’s market to choose foods that are currently in season.

SPRING

  • Emphasize light meals with young green plants (baby carrots, spinach, baby lettuces) & sprouts (alfalfa, sunflower, lentil). 
  • Use pungent herbs such as fennel, basil, rosemary, caraway & dill.
  • Avoid salty foods.
  • Raw food is good during this time if you tend to be a warm/hot person, but not if you feel deficient and rather weak.
  • Cooking: use methods with shorter cooking time (light steaming, sauté, stirfry).
  • Psychology: Time to cleanse, give attention to self awareness.


LATE SUMMER & END OF ALL SEASONS (2 week period)

  • Keep meals simple & mostly bland.
  • Minimize seasoning & spice.
  • Choose cooling foods such as apples (especially granny smith), watermelon, cucumber, celery, yogurt, seaweed, and peppermint.
  • This is a great time for fresh salads! All lettuce & leafy greens are not only tasty during this season but also cooling.
  • Late season cooking: do not use oil too much in cooking.
  • Psychology: follow your natural rhythms & cycles, meditate, reassess.

FALL

  • Use sour and fermented foods (sauerkraut, lemons, vinegar, sourdough, yogurt).
  • Kale & chard are very nice fall greens during this time.
  • Don’t be shy with spices during this time – get creative with curry, cumin, garlic, basil, rosemary & thyme.
  • A great time to do canning & preserving.
  • Fall Cooking: Cook for longer period of time but at lower heat. Bake & sautée with really flavourful foods (the kitchen should smell delicious!).
  • Psychology:  reflecting and planning for the winter ahead.

WINTER

  • Choose warming foods such as whole grains (quinoa, oat, spelt), seeds & nuts (walnuts, almonds, sunflower & sesame seeds), adzuki & black beans.
  • Warm hearty soups are a great way to warm up during the winter months. Include root veggies such as parsnip, squash, and yam.
  • Use only a little salt during this time. 
  • Winter cooking: cook by roasting or simmering for a long time.
  • Psychology: be more introspective and storage oriented. Rest, meditate, go to bed early, stay active but don’t overdo it.
Happy Cooking!

Filed Under: Articles, Healthy Foods Tagged With: featured, food, seasonal food

2018 Dirty Dozen & Clean 15 List

November 10, 2012 by Dr. Nicholas Anhorn, ND Leave a Comment

Choose organic veggies & fruits as much as possible… especially ones with high pesticide load such as apples, celery and peppers.

It’s important to choose organic produce, meat & dairy as often as possible to reduce pesticide exposure and toxic overload on the body. (more on this to come)

Follow this link to learn about which veggies & fruits on the ‘EWG’s 2018 Shopper’s Guide to Pesticide in Produce’

 

 

Filed Under: Articles, Healthy Foods Tagged With: clean 15, dirty dozen, organic, pesticides in produce

Foods That Help & Foods that Hinder Liver Detoxification

November 10, 2012 by Dr. Nicholas Anhorn, ND 1 Comment

Foods to Help Liver Detox

  • Lemon & water – add juice of ½ a lemon to 1 cup of warm water and drink in the morning. Helps stimulate bile production and gets digestion moving.
  • Garlic & onions – have sulfur compounds that are necessary in liver detoxification
  • Cruciferous veggies – brocolli, cabbage, cauliflower, brussel sprouts all have compounds that help neutralize toxins & make glutathione (antioxidant for the liver)
  • Asparagus, watermelon, brocolli – sources of glutathione
  • Beets – are purifying to the blood
  • Berries – blackberries, blueberries, strawberries, raspberries – all are high in antioxidants. Choose organic as much as possible to avoid pesticide intake
  • Apples – high in fiber and pectin, which helps liver detox & malic acid to strengthens the cell’s energy-producers, the mitochondria
  • Green leafys – think romaine lettuce, dandelion greens, kale, mustard greens, etc – are all high in antioxidants and slightly bitter to stimulate digestion
  • Artichoke – increases bile production and is helpful in liver detox
  • Turmeric, dill, caraway – a great spice to add to cooking to help liver detox effects
  • Green tea– contains catechins to help neutralize toxins
  • Healthy oils – fish oil, flaxseed oil
  • Purified, filtered, or spring water – contains the least amount of potential toxins
  • Eat organic as much as possible – to reduce toxic load on the liver

Foods to Avoid

  • Saturated fats (meat, cheese, eggs) & hydrogenated oils (margarine, shortening) – obstructs the liver’s ability to function properly
  • Sugars & refined carbohydrates (white flour, sweeteners, dried fruit) – causes instable blood sugar levels which makes your liver work harder to keep it stable
  • Caffeine – interferes with liver enzyme activity
  • Alcohol, tobacco, food preservatives – all slow the liver’s ability to function properly

Filed Under: Articles, Healthy Foods Tagged With: detox, detox diet, detox foods, detoxification, foods for liver detox, liver detox, liver detoxification

5 Ways to Make Water Taste Good

November 9, 2012 by Dr. Lyndsay Wareham, ND Leave a Comment

5 ways to make getting your 8 cups of water per day easier.

 

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.

 3.HERBS – Mint, lemongrass, and parsley are great for adding aroma and a hint of green to your water. Chopping up the herbs before adding to water helps to release the taste of the herbs.

4. CUCUMBER – Adding slices of cucumber to your water gives it a refreshing taste.

 5. BERRIES – Cut or crush a few blueberries or strawberries into your water to give it a sweet, fruity flavor. You can also make ice cubes out of crushed berries and add them to your water for a nice summer drink.

 

 

 

 

Filed Under: Articles, Healthy Foods Tagged With: easy ways to drink water, flavourful water, improve water flavour, improve water taste, water taste good

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Anti-Inflammatory and Pro-Inflammatory Foods

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Taste the Rainbow! Why we want to eat fruits & veggies from all of the colours of the rainbow

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Eating with the Seasons

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2018 Dirty Dozen & Clean 15 List

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Foods That Help & Foods that Hinder Liver Detoxification

By Dr. Nicholas Anhorn, ND

5 Ways to Make Water Taste Good

By Dr. Lyndsay Wareham, ND

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