Although it usually takes an extreme diet to severely affect your metabolism, I have heard of some people feeling unwell while following this diet because they weren't consuming enough carbohydrates.  Remembering my colleague's promise that this is not a low-carb diet if done properly, and also wanting to prevent hypoglycemia, I loaded up on root vegetables at dinner tonight.

The first half of the day's meals weren't too remarkable, aside from adding shredded coconut and sunflower seeds to my mixed fruit at breakfast, and as promised, leftover frittata for lunch - see yesterday's post for the recipe!

Then, working in my office toward the end of a long day, my body was asking for an early dinner (5pm is early for me!).  Although my original goal was to do all this Paleo cooking myself, as a busy clinic intern, you often have to adapt.  So, the special in our delicious CCNM cafeteria today?  'Gourmet Poutine'; which isn't really poutine at all, but rather a hearty and nutritious dish of roasted yams, sweet potatoes and beets, spinach, mushrooms, onions, salsa, homemade hot sauce, vegan gravy and a side of kale salad - I can feel my salivary glands perking up at the sheer memory of it!

This dish is a perfect example of how to follow the Paleo Diet while ensuring you are consuming sufficient carbohydrates.  Root vegetables such as the ones featured in this dish are rich in complex (slow-digesting) carbohydrates as well as high quality fibre.  Yams and sweet potatoes have the added bonus of being rich sources of beta-carotene (plant source of vitamin A), while beets earn their nutritional stars from pigments called betalains, which give them their deep red colour.  Betalains are known for their antioxidant, anti-inflammatory, and liver detoxification properties.  Turnip, rutabaga, parsnips, radishes, celeriac and all varieties of squash are additional sources of paleo-friendly carbohydrates.

I had to share this picture because it made me laugh - the compostable to-go container is nearly the same size and shape as my MacBook.  Yes, I admit that I was multitasking over dinner; not the best habit, but at least I had carbohydrates to fuel my brain!

Until next time, stay tuned for the next chapter in my cavewoman adventure!

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Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49
http://www.drweil.com/drw/u/RCP00221/roasted-root-vegetables.html

Today was the first day of my ‘Cavewoman Adventure’, so to speak.  In my previous post, I discussed the potential benefits of following a Paleo Diet, and while I have been mindful of the diet’s principles, I’ve decided it’s time to go for it 100% and see what happens!  A large part of my motivation comes from the fact that several of my colleagues are doing it as well – and what better kind of motivation to keep on track than having others for support?  Our group’s goal is 4 days, and depending how it goes, I’m hoping to last longer than that!  As I snack on plantain chips and trail mix, let me tell you about my first day as a pseudo-cavewoman!

Breakfast

Breakfast wasn’t too out of the ordinary.  In my usual bowl of mixed fruit, nuts and almond milk, I replaced my homemade granola with – you guessed it – more nuts and more fruit.  Not a bad start!  Together with a cup of green tea, I was well fueled for my morning class and dance rehearsal, and wasn’t hungry until lunchtime.

Lunch

This was my big protein-dense meal – chicken breast (skin on!) with mixed greens, chopped avocado and tomatoes, and flax oil dressing.  Mmm, mmm.  If you’ve ever had the organic chicken from Hearty Catering (the cafeteria at CCNM), then you know what I’m talking about!

Afternoon Snack

I attended a MediHerb lecture this afternoon, and lucky for me I was able to navigate the food offerings to make a substantial Paleo-friendly plate of snacks.  A mandarin orange, mixed berries, and a handful of cashews were enough to keep my energy up throughout the afternoon.

Dinner

For dinner, I made one of my favourite dishes which I make all the time – Fritatta!  This recipe is so good, I just have to share – see below!  You can think of this as basically a crust-less quiche (and in my case, cheese-less also!).  I pack it full of veggies and healthy fats, and hold it all together with free range omega-3 eggs.  I made it in my large stainless steel pan, so I have leftovers for lunch tomorrow.  Trust me, this is one of those things that tastes so good the next day, you’ll be happy to eat it cold!


Evening Snack

Tonight I’m babysitting my two-year-old ‘niece’ (my friend’s daughter), and while she’s sleeping, I’m catching up on work and enjoying the snacks her parents left for me.  Somehow, all these snacks are paleo-friendly – how did they know?!  There’s a sizeable bowl of almonds, pistachios, and plantain chips, with dried prunes on the side.  Together with my peppermint tea, I’m feeling pretty content at the end of Day 1 of my Cavewoman Adventure.  I’m excited to see – and taste – what tomorrow will bring to my plate!

Scarlett’s Frittata

½ tablespoon coconut oil
½ onion
3 large collard leaves
1 roma tomato
1 ½ cups zucchini, chopped
A dozen black olives (optional)
5 eggs
Dash of salt
Generous amount of freshly ground black pepper
As much cayenne as your spice tolerance will allow!
Drizzle of olive oil or flax oil

Preheat the oven to 400°F on broil setting. 
Chop vegetables into bite-sized pieces. 
Melt coconut oil in a large stainless steel frying pan over medium heat.  Add vegetables, and lightly sauté. 
Add eggs and spices, and mix well to combine.  Allow to cook without stirring on low-medium heat until mostly done; then put pan in the oven to allow the top to cook.
Once the top is firm (no uncooked egg visible), your frittata is ready!  Cut into slices and serve warm with a drizzle of olive oil or flax oil on top, and save the leftovers for tomorrow’s lunch.
Enjoy!

... into baking, that is!

I've been intrigued by the Paleo Diet for awhile now.  Especially - I admit - when friends share amazing muffins, breads, and cookies that are not only free of gluten and dairy, but grain-free as well!  It gets me thinking that there must be something to this seemingly restrictive diet, after all.  And so I began my research.

'Paleo' is short for 'Paleolithic', and refers to the paleolithic era, a time period lasting about 2.5 million years and ending about 10,000 years ago as traditional diets were lost with the development of modern agriculture.  The basic premise of the Paleo Diet is to consume foods that resemble as closely as possible those eaten by our ancestors - all the way back to 'caveman' days, if you will.

The Paleo Diet is rich in good quality protein, healthy fat, fibre, potassium, vitamins, minerals, antioxidants and plant phytochemicals, while being low in carbohydrates, high glycemic index foods, and sodium.  The goal of this way of eating, ultimately, is to prevent modern chronic diseases by consuming a diet containing only those foods which were possible to eat before the advent of modern agriculture and food processing.  Since dairy is already long gone from my diet, and I'm pretty sure we could all eat fewer grains and sugar with the goal of a longer, healthier life, I was intrigued to say the least.  And, I could still do some baking??  I'm game!

In a nutshell (no pun intended!), these are the basic guidelines for the Paleo Diet:

I'm not sure I'd commit to strictly following the Paleo Diet in the long-term, but I definitely see the benefit in adopting a lifestyle of consuming more of the foods on the left and fewer of those on the right.  Over time, I've gradually adopted an 80/20 sort of approach - consume Paleo-friendly foods 80% of the time, and eat freely the remaining 20% of the time.  I've found that this works quite well, as it allows me to eat well and yet not feel overly-restricted or inconvenienced - not to mention, I don't have to miss out on baking that doesn't happen to be Paleo!

Most recently, Paleo Chocolate Chip Cookies that my colleague shared with our clinic group last week is what really peaked my interest in the Paleo Diet.  So, after years of experimenting with being gluten-free and dairy-free, I decided to try my hand at a new style of baking - Paleo-licious!


Paleo Chocolate Chip Cookies

You will need:
3 cups almond flour (or coconut flour)
1 teaspoon baking soda
1 teaspoon salt
2 eggs (4 eggs if using coconut flour) 
½ cup maple syrup
1 teaspoon vanilla extract
½ cup coconut oil (add extra ¼ cup coconut oil if using coconut flour)
1 ½ cups Enjoy Life dark chocolate chips

Instructions
1.     Preheat oven to 350°F (I used 275°F in my hot oven)
2.     In medium sized mixing bowl, combine all dry ingredients
3.     In a small mixing bowl beat eggs, maple syrup, and vanilla with a hand mixer
4.     Pour wet ingredients into dry and beat with a hand mixer until combined
5.     Melt coconut oil, pour into batter, and continue to blend until combined
6.     Stir in chocolate chips
7.     On a parchment-lined baking sheet, drop balls of cookie dough, approximately a tablespoon in size 8.     Bake for 15 minutes (8 minutes in my hot oven if using almond flour; a little longer for coconut flour)
9.     Let cool and enjoy!

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Sources:
http://thepaleodiet.com/

Chocolate is everywhere at Christmastime!  And while pure cacao most definitely has health benefits, it is easy to be led astray with the simplified notion that 'chocolate is good for you'.  What is important to understand is that while consuming pure dark chocolate (minimum 70% cacao) confers many health benefits, there are also many sugar and fat-laden chocolate treats on the market that do not have the same effect.

Let's begin by understanding the art of chocolate-making.  Chocolate is made from cacao beans, which are crushed and mixed with other ingredients such as cacao butter, sugar, milk and vanilla to improve the texture and taste.  Varying amounts of these ingredients is what results in different percentages of cacao in the finished product.  Milk chocolate is typically a lower percentage of cacao and contains more sugar and milk, while dark chocolate traditionally contains less sugar and no milk at all.  On the other hand, white chocolate contains none of the cacao solids, only the cacao butter.  The higher the percentage of cacao, the richer and less sweet chocolate tends to be.

As you can probably imagine, the health benefits of chocolate do not come from the added milk or sugar, but rather the cacao solids, the amount of which is represented by the percentage of cacao in the finished product.  Cacao is best known for its beneficial effects on cardiovascular health, due to the antioxidant flavonoids it contains.  Flavonoids are compounds present in plant foods, and have been linked to reduced risk of chronic diseases such as cancer, stroke and coronary heart disease.  In terms of cardiovascular health, favourable actions include:

• Increase in HDL 'good' cholesterol
• Decrease in LDL 'bad' cholesterol
• Inhibition of oxidation of LDL cholesterol by free radicals, thereby prevention of atherosclerosis (plaque formation inside arteries)
• Regulation of inflammatory and immune processes in blood vessel walls
• Regulation of vascular tone (blood vessel constriction), a factor in high blood pressure

If you are looking for a healthy homemade chocolate recipe this Christmas, my Chocolate Bliss Wedges have been a hit with everyone I've sampled them on so far.  You can put your own twist on them by using any combination of dried fruit & nuts that strikes your fancy.  Be  creative and have fun with it!

Chocolate Bliss Wedges

¼ cup coconut oil, melted (see my earlier post on the health benefits of coconuts)
¼ cup maple syrup
¼ cup cocoa powder
Crushed walnuts
Raisins
Unsweetened coconut, if desired
Vanilla bean (scraped from inside of vanilla bean, not liquid extract) or vanilla powder

Mix all ingredients together, adding the desired amounts of walnuts and raisins to hold the mixture together.  Freeze for 15 minutes, then cut into wedges and enjoy!  Store in the refrigerator for up to one week.

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Sources:
http://sta.uwi.edu/cru/Healthbenefits.asp
http://www.eufic.org/article/en/artid/health-benefits-cocoa-flavanoids/
http://www.flickr.com/photos/19998197@N00/3238445535/
http://www.flickr.com/photos/blakekirkland/5484215198/sizes/m/in/photostream/

On June 2nd, 2012, with a 60% majority, the members of the Canadian Association of Naturopathic Doctors (CAND) voted in favor of re-linking membership between the CAND and the Ontario Association of Naturopathic Doctors (OAND), effective as of January 1st, 2013.  Holding the position of the Naturopathic Students' Association (NSA) CAND Representative, I recognize the importance of creating awareness about the re-linking of these two organizations.  To achieve this, there are several important questions I would like to address.

Why should the CAND and OAND be linked?

As a growing profession, there is strength in numbers.  When we stand united, we are able to provide a better representation of the profession to the public, government, other health care professions, and insurance companies, to name a few.  In this way, we are able to create a more positive viewpoint of our profession to these groups.  Division of the CAND and OAND sends a negative message to those we are trying to influence.

From a human resources perspective, linking these two associations will help to reduce duplication of benefits and workload.  It will also help to ensure that both associations will have the financial and human resources required in order to effectively address the challenges that our profession faces on both a national and provincial level.

How will re-linking affect naturopathic doctors in Ontario?  And naturopathic medical students?

Linking of the CAND and OAND essentially means that naturopathic doctors in Ontario who want to be a member of the CAND or OAND must be a member of both associations.  For some, this may initially present a financial challenge as it will require payment of fees to both associations. 

Throughout the re-linking process, the CAND and OAND have put considerable thought into the effects that higher membership fees may have.  Overall, they see the increased fees as an adjustment that naturopathic doctors in Ontario must make in order to help restore the relationship between the two associations; the focus is on working together on behalf of the profession.

The CAND and OAND view remaining de-linked as a risk for our profession not reaching its full potential in the province of Ontario, and thereby being less likely to become a prominent choice in healthcare.  It is important for all members to understand the beneficial effects of having linked membership, and that by the CAND and OAND committing to working together, this will result in improvements in the profession moving forward.  Membership fees go toward marketing and promotion, advocacy, professional education and member support; ultimately, the goal is to ensure the financial resources are available to assist Ontario in reaching its full potential.

Additionally, with all naturopathic doctors in Ontario supporting the CAND and OAND, the OAND has committed to reducing its fees beginning in 2014.

Students of The Canadian College of Naturopathic Medicine (CCNM) will not be financially affected by re-linking as they are already members of the CAND, and membership with the OAND is also sponsored.

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For any further questions about the CAND and OAND re-linking, or the CAND in general, please contact me at [email protected]
Sincere thanks to Shawn O’Reilly, Heather Fleck, and Lowell Greib from the CAND for their contributions toward writing this article.

It's pretty easy to go coo coo over something as delicious as coconut.  Especially now that so much research is coming out about coconut's health benefits, it seems to be appearing everywhere.  No longer only in traditional Thai and South Indian cuisine, coconut is increasing in popularity as a staple in many non-dairy alternatives for milk, yogurt and butter.

For years, coconuts were demonized for their high saturated fat content.  Recently, however, researchers have discovered that the saturated fats present in coconut are unlike those in animal products.  The difference lies in the type of fatty acids they contain; coconuts contain a unique type of fatty acids called 'medium chain triglycerides' (MCTs).  MCTs are quite different from long chain fatty acids (LCFAs), which are abundant in animal products, and have more beneficial effects on the body.  MCTs are metabolized differently in that they bypass the usual digestive processes and are sent directly to the liver.  MCTs are then immediately used for energy, rather than being stored as fat, and are therefore seen to boost metabolism and assist with weight loss.  In addition, MCTs do not negatively affect cholesterol levels like LCFAs can, making them a healthy fat for those concerned about atherosclerosis and heart disease.

Aside from being a healthy source of fat, coconut are delicious too!  Normally, I go for chocolate desserts, but today, a friend of mine made one of the most delicious desserts I've ever tasted, and it didn't contain a trace of chocolate.  This time, the key ingredient was coconut, and when I got home, I was inspired to re-create her masterpiece.

Coconut Crack Bars

Ingredients:
1 cup unsweetened shredded coconut
1/4 cup maple syrup
2 Tablespoons coconut oil (melted to liquid)
1/2 teaspoon vanilla extract


Combine all ingredients and mix - I used my trusty Magic Bullet, but a food processor or even mixing by hand would work just fine.  Transfer mixture to a small pan or container and press to form an even layer.  Refrigerate for one hour before cutting, or put in the freezer for 15 minutes if you can't wait that long!

I recommend enjoying these with a cup of tea or beverage of your choice, as they are very rich on their own.  And as a warning, they are called 'crack' bars for a reason... you might not be able to stop at just one!

¡Buen provecho!

In a perfect world, everything we eat would be organic.  For most people, however, budgeting to eat 100% organic can be challenging.  That's why I love the research done by Environmental Working Group (EWG).  They have analyzed 49 fruits and vegetables for pesticide residue and have published the results on their website to help guide consumers as to which foods are most important to choose organic.  You can read the full list of 'Shopper's Guide to Pesticides in Produce', and the condensed version, 'The Dirty Dozen and the Clean 15' in the image below:

Since the benefits of eating non-organic fruits and vegetables outweigh the risks of having a diet low in fruits and vegetables, this guide is very useful to help make decisions in the grocery store.  If you're just starting to take interest in organically grown foods, the risks of consuming pesticides may be worth considering:

Since the very nature of pesticides is to kill living organisms ("pests"), and humans are also considered living organisms, pesticides are toxic to us by their very definition.  In particular, the health risks that pesticides confer have been validated by researchers and physicians internationally, as well as by US and international government agencies.  Pesticides have been linked to many health conditions, such as:

• Brain and nervous system toxicity
• Cancer
• Hormone disruption
• Skin, eye and lung irritation

As an investment in our health and our future, a great first step is to be mindful of the produce we are consuming and to make educated choices about reducing our pesticide exposure.  Making small changes such as this can make a big difference when it comes to our long-term health, and so I wish for you good health and happy eating!

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Sources:
http://www.ewg.org/foodnews/

There's no doubt of the importance of protecting yourself from excessive sun exposure.  From avoiding skin damage and aging to preventing skin cancer, minimizing exposure to UV rays is key for long-term skin health.  However, there are multiple ways to do so, and if sunscreen is your best option, read on for what to consider when choosing a product!

The Center for Disease Control (CDC)'s recommendations include spending time in the shade and wearing clothing and sunglasses to protect skin and eyes from the harmful UV rays.  They also recommend avoiding indoor tanning - it has been linked to several types of skin cancer, including melanoma (the most deadly form), squamous cell carcinoma, and ocular melanoma (cancer of the eye).

When spending time in the shade or covering up from the sun are just not options, be sure to apply sunscreen to protect yourself from excessive sun exposure.  Building on this recommendation from a naturopathic point of view, it is important to choose a sunscreen that will protect you while not causing absorption of unnecessary chemicals - ironically, often carcinogenic chemicals - into your skin.  

In time for the season, Environmental Working Group has put together a comprehensive 2012 Sunscreen Report, which evaluates over 1,800 sunscreens for their efficacy, ingredients, and any health concerns associated with them.  There is an easy search to learn more about your favourite brands, or you can view the list of Top Sunscreens, which outlines the cleanest products available. 

The best natural sunscreens contain zinc oxide or titanium dioxide, mineral compounds which act to reflect, scatter, and absorb UV rays.  Additionally, look for products that do not contain:

• Oxybenzone (may be listed as methanone, 2-hydroxy 4 methyoxydenxophenone, or benzophenone-3): These compounds are potential hormone disruptors and contributors to cell damage, which can lead to cancer.
• Retinyl palmitate (vitamin A): May increase the risk of skin cancer when used on sun-exposed skin.
• Parabens (methylparaben, propylparaben, butylparaben, ethylparaben): Parabens are ubiquitous in cosmetic products, being used a synthetic preservatives.  Unfortunately, they also have undesirable effects such as hormone disruption, which is linked to cancer.

My personal favourite brand of sunscreen is Alba Botanica, a company which makes a variety of natural products.  I find that their sunscreens tend to not be as greasy as some other natural sunscreens, and I find them to work quite well.

With all this in mind, it is important to remember that there are benefits to sun exposure as well.  Our skin synthesizes natural vitamin D when exposed to the sun, a process which is completely blocked by sunscreen.  Interestingly, vitamin D has an important role in cancer prevention, as well as bone health and proper immune system function.  Therefore, moderate amounts of time in the sun can be healthy, while ensuring to be mindful about preventing excessive exposure.

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Sources:
http://www.cdc.gov/cancer/skin/basic_info/prevention.htm
http://breakingnews.ewg.org/2012sunscreen/best-sunscreens/best-beach-sport-sunscreens/
http://edition.cnn.com/2012/05/16/health/sunscreen-report/index.html
http://www.flickr.com/photos/sharynmorrow/154226401/in/photostream/

Eating on the go is an inevitable part of a busy lifestyle, but doing so healthily shouldn’t be impossible!  That’s why my mom and I came up with this healthy breakfast recipe back when I was in high school, so I could continue to eat well amidst my busy schedule of school, dance, and commuting between the two.  We called them ‘Breakfast Cookies’, as they are essentially the contents of a bowl of oatmeal in cookie form, for a quick and easy breakfast!  Unlike a traditional ‘cookie’, however, they are free from any added sugar or fat; their natural sweetness comes from raisins and spices, and their moisture comes from applesauce.

This recipe features oats, which have medicinal properties as a food as well as in their botanical form.  When consumed as a food, oats are rich in fibre, manganese, selenium, phosphorus, magnesium, and zinc.  They are useful in balancing blood glucose levels, decreasing the risk of Type 2 Diabetes, lowering cholesterol levels, and overall improving cardiovascular health.

Botanically known as Avena sativa, oats are a true nutritive for the nervous system.  When given as a botanical tincture, oats have mild anti-depressant properties, and are also indicated for nervous exhaustion, anxiety and insomnia.

Oats are also extremely nourishing and moisturizing to the skin when applied topically, and can be used for many conditions including inflammation, eczema, acne, dry and irritated skin.  My favourite is an oatmeal face mask: simply grind a couple tablespoons of oats in the blender and mix in a small bowl with enough warm water to form a thin paste.  Massage gently into skin and allow to dry.  Rinse off after 20-30 minutes.

But since eating oats is the most fun, see the recipe below!

Scarlett’s Breakfast Cookies

First, preheat the oven to 350°F.  Then, mix together in a large bowl:

1 1/3 cups of whole rolled oats
2/3 cup rolled oats, ground into flour in the blender
½ cup raisins (or other dried fruit)
2/3 cup walnuts (or other nuts/seeds)
¼ cup unsweetened shredded coconut (optional)
1 ½ cups applesauce
¾ tsp baking soda
1 tsp cinnamon
½ tsp ginger
¼ tsp nutmeg
¼ tsp allspice
1/8 tsp cloves

Cover a baking sheet with parchment paper and place cookie batter in small flattened mounds, an inch or so apart, to make 18 cookies.  Bake for 15-17 minutes, then allow to cool on a wire rack.  These cookies can be eaten immediately, or stored in the fridge for up to a week.  Enjoy for breakfast or as a snack anytime!

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Sources:
http://www.flickr.com/photos/mhall209/2530281404/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

To put theory to practice, here's my straightforward and delicious recipe for dahl.  It features red lentils, a small quick-cooking legume that softens and forms a thick stew-like mixture when combined with vegetables and spices.  Red lentils are a rich source of protein, fibre, B vitamins such as folate and thiamin, and minerals such as iron, molybdenum, manganese, phosphorus, potassium and copper.  When combined with a grain such as quinoa or rice, this combination forms a complete protein source.

This recipe also features turmeric (Curcuma longa), a relative of ginger that is widely recognized for its anti-inflammatory properties. 

Turmeric is associated with a myriad of health benefits, including protection against liver damage, anti-cancer effects, and reduction of inflammation in arthritis.  Dr Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine, is a proponent of using turmeric abundantly in cooking.  He also points out the research showing that turmeric is much better absorbed when combined with black pepper.  For the recipe below, at least 1-2 tsp of turmeric and 1-2 tsp of freshly ground pepper is recommended.  The rest of the spices can be added to taste.  Enjoy!

Scarlett's Spicy Dahl

Bring to a boil 1 cup red lentils and 3 cups water, then reduce heat to simmer.  Stir occasionally – they’ll thicken up as they cook. In a separate pot, bring to a boil 1 cup quinoa and 2 ½ cups water, then reduce heat to simmer.

In a frying pan, sauté a variety of vegetables in olive oil or coconut oil: Onions, red pepper, green pepper, leeks (the green and white parts!), zucchini, green peas, celery, garlic

Then add spices to taste:
Turmeric (1-2 tsp)
Cayenne
Coriander
Chili pepper flakes
Cumin (ground and whole seeds)
Salt
Pepper (1-2 tsp; freshly ground is best)

Once the lentils have thickened up, add the veggies to the lentils and see how it tastes.  At this point, you can definitely add more spices – I also like to add a little more olive oil at the end for more flavour.
Serve dahl over a bed of quinoa (or rice!)

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Sources:
http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html
http://whfoods.org/genpage.php?tname=foodspice&dbid=52
http://www.flickr.com/photos/fotoosvanrobin/3825527595/