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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

Traditional Chinese Medicine Organ Times

February 17, 2013 by Dr. Lyndsay Wareham, ND 45 Comments

Yin & Yang are opposite energies, yet they are interdependent and could not exist without the other.

Yin & Yang are opposite energies, yet they are interdependent and could not exist without the other.

In Traditional Chinese Medicine (TCM), there is an organ clock that represents the time of the day when each organ is functioning optimally and has the most energy. There are 12 organ systems and 2 accessory systems that are represented by this clock. Each organ system is also associated with an emotion, taste, sense organ, season, etc. but this is beyond the scope of this article. Here we will discuss the physical and emotional symptoms that arise if an organ is out of balanced. But keep in mind that if some of the symptoms don’t make sense (ie. kidney imbalanced showing up as premature greying of hair), just know that TCM is a highly developed and intricate form of medicine that differs from Western medical diagnosis.

Here is a brief discussion of the organ systems with their corresponding times, and how imbalances in these systems may arise both physically and emotionally.

3-5am Lung: The lung is responsible for moving the qi (energy) through the meridians and to the entire body, as well as providing immune protection. It is also emotionally associated with grief. You may find that wake up during these times if you are struggling with grief or sorrow. Imbalances may also show up as wheezing, coughing, asthma, or getting sick easily.

5-7am Large Intestine: This is the best time to have a bowel movement. The large intestine is all about ‘letting go’ physically and emotionally. Symptoms of malfunction include constipation, dry stools, skin rash, and feeling emotionally ‘stuck’ .

7-9am Stomach: The stomach’s function is digestion & breakdown of foods, so this is the best time to eat a healthy & hearty breakfast. If out of balance, symptoms that may arise include acid reflux, stomach ulcer, and bad breath.

9-11am Spleen: The spleen extracts nutrients from food, transforms it into energy and transports it to other organ systems. During this time, you can support the spleen by having a nice cup of warming tea, or a light snack. Foods that support the spleen include cinnamon, yam, dates, and lentils. Imbalances may show up as loose stools, bloating after meals, craving sweets, and low energy.

11am-1pm Heart: During these hours, it is best to relax, take a siesta, and enjoy lunch. The heart dislikes heat (emotional & physical), so try to avoid caffeine, stress, intense exercise, or anything that raises your blood pressure. Symptoms of imbalance are palpitations, shortness of breath, cold hands & feet, and insomnia.

1-3pm Small Intestine: The small intestine separates the clear and turbid fluids, and moves these to the urinary bladder and large intestine, respectively. If you haven’t drank enough water during the day, you are more likely to feel dehydrated during these times. When out of balance, conditions that may arise include duodenal ulcer, bloating with vomiting or gas.

3-5pm Urinary Bladder: This is a time of the day when you can feel a dip in energy levels, especially if you are not well-hydrated. The urinary bladder stores & secretes urine (clear fluid), and is nourished by salty foods so having a bowl of brothy soup, such as miso or veggie broth, during this time helps strengthen the bladder (and the kidney, which is it’s paired organ). When out of balance, you may experience burning when urinating, yeast infection, or urinary incontinence.

5-7pm Kidney: The kidneys are responsible for healthy reproduction, development, and growth. Some activities that support this are to have a healthy meal (but not too large) with a little salt for flavoring and love making, which keeps your kidney ‘essence’ strong! When the kidney meridian is out of balance, symptoms that may arise include sexual difficulties, low back pain, or premature graying of hair.

7-9pm Pericardium: This is one of the accessory organs systems. To support the pericardium, this is the time to do something gentle to help you ease into sleep, such as meditation, light stretching, reading, or cuddling.

9-11pm San Jiao (Triple Burner): This is the second accessory organ system. During this time, to best support San Jiao, we should think about going to sleep during this time – having an earlier bed time in the winter, and staying up a little later in summer.

11pm-1am Gall Bladder: Physically, the gallbladder stores and excretes bile, but emotionally, it is in charge of self-esteem and decision-making. If you’re not sleeping by this time, you are depleting your gall bladder’s energy stores, which over time, can lead to poor self-esteem, poor judgment, or difficulty digesting fats.

1-3am Liver: The liver’s role is to store blood for menstruation and to get us through the day. If you’re not sleeping at this time, you can quickly become deficient, especially if you are female because of the importance of blood for menstruation (even for those going through menopause). The liver is also emotionally connected to anger. You may find that you wake up between 1-3am if you have repressed anger or long standing resentment. Symptoms of liver imbalances include irregular menstruation, anemia, chronic fatigue, and headache.

Filed Under: Articles, Naturopathic Articles Tagged With: chinese medicine clock, chinese medicine organ clock, chinese medicine organ times, TCM clock, TCM medicine clock, TCM organ times

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

Sexy foods to get you into ‘Conception Mode’

February 4, 2013 by Dr. Lyndsay Wareham, ND Leave a Comment

SEXY FOODS TO GET YOU INTO ‘CONCEPTION MODE’  

I believe in miracles, where you come from... you sexy thing <3

As with every intention, really feel sexy, fertile & nourishing to your body, and trust that everything happens in perfect time <3

In order to maintain optimal health (during pregnancy & otherwise), you want to try your best to have the majority of your diet contain:

  • Whole grains: gluten-free grains (quinoa, brown & wild rice, buckwheat, millet, etc) are important for fertility
  • High quality protein: organic grass fed meat, beans & legumes, nuts & seeds, nut & seed butters, free-range eggs
  • Full-fat organic dairy: butter, plain yogurt, greek yogurt; try goat cheese to reduce your intake of cow’s dairy
  • Fresh fruits & veggies: organic or local, when possible. Try to get all colors of the rainbow, keeping in mind the Dirty Dozen & Clean 15
  • Lots of fresh water: to keep the bowels moving & the detoxification systems of the body in good working order

Aside from ensuring that you’re eating exceptionally healthy & flavourful food while trying to conceive – why not have some fun! … You and your partner can enjoy eating sexy foods together, such as foods that are full of seeds, shaped like lady bits or man parts, or are aphrodisiac. 

Here’s a list of one’s that I’ve come up with…

Seeds of Fertility:

Like the beautiful eggs stored in a juicy uterus …

    • Pomegranate
    • Figs
    • Nuts & seeds
    • Kiwi
    • Strawberries
    • Cherries

Shapes of fertility:

  • Watermelon
  • Almonds
  • Pear
  • Peach & plum & apricots
  • Popsicles
  • Bananas
  • Grapes

Aphrodisiacs:

  • Chocolate – the most obvious!
  • Maca root
  • Oysters – very high in zinc which is needed for cell division, healthy testosterone levels & sperm count

 

What’s your favorite sexy food?

I believe in miracles.. where you come from, you sexy thing <3

I believe in miracles.. where you come from, you sexy thing <3

Filed Under: Articles, Pregnancy & Postnatal Tagged With: foods to increase fertility, sexy 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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Articles

Four essential ways to use Turmeric

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

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

There are no real contraindications for taking turmeric at culinary doses, which is what this article will cover, but when you are taking isolated curcumin or potent turmeric supplements, then you will want to consult your healthcare physician especially if you are also on antiplatelet or blood thinning medication, have gallstones, bile duct obstruction, stomach ulcers or hyperchlorydria.
However, it is 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.

Easy, Every Day Spa Treatments to Enjoy at Home

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

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’.

What is Naturopathic Medicine?

By Dr. Nicholas Anhorn, ND

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… 

Read More »

Healthy Foods to Nurture the New Mom

By Dr. Lyndsay Wareham, ND

Ensuring 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.

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

By Dr. Lyndsay Wareham, ND

If 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… 

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Grocery Shopping List

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

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… 

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

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

Dr. Nicholas Anhorn & Dr. Lyndsay Wareham share their tips to a healthy digestion. 

50 Ways to Use Lavender

By Dr. Lyndsay Wareham, ND

We love Lavender. Why? because it’s so versatile, abundant & is simply a lovely plant and herb. There are many ways that you can use lavender, both creatively and medicinally. For home remedies, creative gift ideas & homemade recipes using lavender – check out our “50 Ways to Use Lavender” blog post.

Seven tips for maintaining healthy blood sugar levels

By Dr. Lyndsay Wareham, ND

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… 

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FAQs about iron – including vegan sources of iron

By Dr. Lyndsay Wareham, ND

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… 

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Four easy ways to enjoy a gluten-free breakfast

By Dr. Lyndsay Wareham, ND

1. Yummy Oats with Your Choice of Toppings 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… 

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Traditional Chinese Medicine Organ Times

By Dr. Lyndsay Wareham, ND

In Traditional Chinese Medicine (TCM), there is an organ clock that represents the time of the day when each organ is functioning optimally and has the most energy. There are 12 organ systems and 2 accessory systems that are represented by this clock. Each organ system is also associated with an emotion, taste, sense organ, season,… 

Read More »

Anti-Inflammatory and Pro-Inflammatory Foods

By Dr. Lyndsay Wareham, ND

ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET   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… 

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Sexy foods to get you into ‘Conception Mode’

By Dr. Lyndsay Wareham, ND

SEXY FOODS TO GET YOU INTO ‘CONCEPTION MODE’   In order to maintain optimal health (during pregnancy & otherwise), you want to try your best to have the majority of your diet contain: Whole grains: gluten-free grains (quinoa, brown & wild rice, buckwheat, millet, etc) are important for fertility High quality protein: organic grass fed… 

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

By Dr. Lyndsay Wareham, ND

Fruits & veggies with vibrant colours have some of the worlds most healthy nutrients in them. 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!

Eating with the Seasons

By Dr. Lyndsay Wareham, ND

Eating with the Seasons aligns your Body with Nature. Traditional Chinese Medicine views this as one of the most important ways to stay healthy year round. 

2018 Dirty Dozen & Clean 15 List

By Dr. Nicholas Anhorn, ND

Choose organic veggies & fruits as much as possible… especially ones with high pesticide load such as apples, celery and peppers. Check out the latest recommendations of which fruits and veggies have the highest toxin load, and which are clean. 

Foods That Help & Foods that Hinder Liver Detoxification

By Dr. Nicholas Anhorn, ND

The Liver is the most important detoxification organ in the body. However, after years of being overworked and underpaid, it may start to become sluggish.  Incorporating these simple foods will help keep the liver from going on strike when you need it most!

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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