Power Foods

Smoothie Ingredients for Winter

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Fresh Vegetable SmoothieSmoothies are a great way to get extra fruits and vegetables into your diet without feeling the need to eat excessively. Though this is a great way to increase fruit and vegetable intake, it can be problematic to consume in winter months when you tend to be colder, and not really feel like having that morning smoothie. From a Traditional Chinese Medicine perspective, many of the ingredients that would be put in a smoothie, such as milk, raw fruits and vegetables, spinach, and various fruits, can also be cold or cool in nature, which contributes to overall feelings of chilliness (and ultimately not really wanting to have a smoothie in winter). As a result, this blog is intended to provide you with some examples of ingredients you can add into your smoothie during the winter months to help increase warmth or heat, and make your smoothie that much more enjoyable in winter.

Spices

  • Cinnamon – Hot/warm
  • Ginger – Hot
  • Nutmeg – warm

Fruits and Vegetables

  • Cherries – warm
  • Peaches – neutral/warm
  • Pomegranate – warm

Nuts and Seeds

  • Walnut – warm

Oils and Other

  • Coconut oil – warm
  • Cocoa – warm
  • Vanilla – warm
  • Honey – warm

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Power Food: Ginger

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History

Ginger has long been used in many cultures such as China, Japan, and India. Since the 1500s, Ginger has been used for many ailments including asthma, colds, flus, and fatigue. Currently, ginger is commonly found in beverages, soaps, candles, cosmetics, and of course in many culinary dishes. As the Christmas season comes upon us, Ginger might be used in more baked goods or fragrances around the household. Though ginger normally accounts for less than 0.5% of the content in ginger – related baked goods, it is still worth mentioning the health benefits that can be derived from it.

Health Benefits

The health benefits of Ginger are quite extensive, and include effects on a variety of different organ systems.

  • Anti – emetic – alleviates nausea and vomiting
  • Anti – inflammatory – decreases inflammation
  • Anti – platelet agent – helps with blood disorders
  • Stimulant – helps combat fatigue, stress, and overwork
  • Carminative – helps promote digestion
  • Diaphoretic – helps bring down fevers
  • Anti – rheumatic – helps relieve pain
  • Anti – cancer – helps prevent cancer
  • Anti- oxidant – decreases oxidative stress
  • Bitter – increases digestion
  • Anti-spasmodic – decreases spasms in general
  • Hepatoprotective – protects the liver
  • Anti – microbial – fights off viruses and bacteria

Research

The research is quite extensive for ginger, including its benefit for chronic pain, PMS (Premenstrual Syndrome), menstrual cramps (Dysmenorrhea), nausea and vomiting (in cancer treatment, pregnancy, or in general), and in sickness. The research provided below is only a brief glance at the research that does exist for ginger and its medicinal use.

Ginger decreased nausea and vomiting in pregnancy within 1 day of treatment: (http://onlinelibrary.wiley.com/doi/10.1046/j.0004-8666.2003.00039.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false).

Ginger decreased PMS symptoms within 3 months: (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040198/).

Ginger decreased intensity of and duration of pain in menstrual cramping (dysmenorrhea) within 5 days: (http://www.biomedcentral.com/1472-6882/12/92/).

Cautions/Concerns

Though ginger can be quite useful medicinally, it can also be quite harmful in certain situations. Therefore, ginger should only be taken if advised by your health care provider. Specifically, ginger should be used with caution in those with diabetes (can cause blood sugars to dip too low), with gastrointestinal disorders (can irritate the stomach and esophagus), or on anti – coagulant or anti – platelet therapy.

In addition, some sources of ginger have been known to be contaminated with heavy metals and toxins, and so, one should always consider the source of their supplements or food products.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

Power Food: Pumpkin

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Three pumpkins with fall leaves with seasonal backgroundHalloween and pumpkin harvesting time are fast approach (and are here respectively). With that comes the use of pumpkins in décor and baking as well. Not only are pumpkins entertaining for the season and satisfying to the taste, but they also have some impressive health benefits. In the research world, much research has been presented for the health benefits of pumpkin seeds. However, the puree of the pumpkin also has some health benefits of its own. This blog will explore both components and how consuming each may contribute to good health.

Pumpkin Puree

As mentioned above, more of the research on pumpkins has been focused on the medicinal properties of the seed. However, the puree, though less heavily researched, does have some beneficial properties to it. Many do not realize that pumpkin contains one of the highest levels of vitamin A compared to its vegetable counterparts. It contains more than 200x the recommended daily allowance for vitamin A! In addition, the puree provides a source of fiber, flavonoids, and antioxidants. In addition to these constituents, pumpkins are considered a low calorie vegetable, which is often recommended for those with diabetes, high cholesterol, and high blood pressure. This low calorie vegetable accounts for approximately 30 calories per 100 grams!

Pumpkin Seeds

Much research has been devoted to the medicinal effects of this seed (that is often thrown away). Pumpkin seeds, similar to the pumpkin puree, are a good source of dietary fiber. However, this source of dietary fiber is loaded with beneficial oils, specifically unsaturated fatty acids, that aid in good health. Other beneficial nutrients found in pumpkin seeds include vitamin E, beta carotene, lutein,

Health Benefits

As a result of all of the components that the different pumpkin parts contain, the following list of therapeutic effects can be associated with pumpkins:

  • Anti – diabetic: beneficial in diabetes
  • Anti – oxidant: decreases oxidative stress
  • Anti – carcinogenic: beneficial against cancer
  • Anti – inflammatory: decreases inflammation
  • Diuretic: can decrease urinary tract and prostatic symptoms
  • Anti – helminthic: beneficial against different parasites
  • Estrogenic: promotes estrogen update, building, and use
  • HDL Cholesterol promoting: increases levels of HDL (good) cholesterol

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

Healthy Snack Ideas for Back-to-School

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Lunch box with sandwich,fruit and stationery on pink backgroundIt’s that time of year again! Preparing your child for another year of learning can be challenging with keeping with all of the different trends and requirements. On top of all of this, you need to find healthy snacks that your children will actually eat and that are nut free. Hopefully this will help you with your preparing for healthy snacks and lunches.

  • Fruits and Vegetables
  • Raisins or Craisins
  • Nuts and seeds (within what is allowed at the school)
  • Craisin Bars (or Pumpkin Craisin Bars) – look for the recipe in my blog
  • Mary’s organic crackers and hummus
  • Lara bars – even experimenting and making your own
  • Dried fruit – maybe making your own trail mixes with your child’s favourite dried fruits and seeds
  • Muffins – try to avoid making muffins that are high in sugar or sweets.
  • Kale or Beet Chips

The following tips might help you to be able to create a lunch that your child will eat even though it is healthy

  • Cut fruits and vegetables into fun shapes
  • Use bright coloured fruits and vegetables
  • Allow your child to help you make the lunch – more likely to eat it
  • Have fun with snacks – eg ants on a log
  • Mix it up – expose your child to a variety of different fruits and vegetables or snack in order to keep them from getting bored.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.