We came across this interesting article today, while surfing facebook pages. Much of the info is well known if you are familiar with "the Dirty Dozen and Clean Fifteen" but it helps to explain things a bit better.
"We asked them a simple question: “What foods do you avoid? Experts from different areas of specialty explain why they won’t eat these eight foods. Food scientists are shedding light on items loaded with toxins and chemicals. The experts offer some simple swaps for a cleaner diet and supersized health."
Balanced Living is pleased to announce the addition of a new naturopathic doctor, Dr. Jennifer Corey, to our award winning team of health care providers.
Jennifer Corey ND, RMT, RAc, has been treating patients for 15 years. Her passion is patient education and helping them create a healthy balance in their lives.Jennifer is a licensed naturopathic doctor with specific additional training in pediatrics, fertility and environmental medicine. She will continue with her massage therapy, acupuncture and doula practice while utilizing all the benefits of naturopathic medicine in a highly integrative manner. She will assist with fertility; foster healthy pregnancies and postpartum. Jennifer will support parents through childhood illnesses with safe, effective, natural medicine so that children lead a happy and healthy life. She promotes healthy living for the whole family.
Dr. Jennifer Corey treats individuals of all ages, with a wide range of health concerns.
Book your free 15 minute consultation with Dr. Jennifer Corey to learn how naturopathic medicine can help you!
I recently came across a great article from the ironman website. One of the great things i find about it is that, they don't simply preach about going off it, but they look at testing for intolerance. Testing as mentioned can be through an elimination diet (free), or by blood test ($$).
Naturopaths may also look for gluten sensitivities, and ciliac desease. Some times the ansewer isn't to give up bread completely, but a modification in your diet.
If you have questions about gluten and your health, please give Balanced Living a call and book in for a free 15 min comsultation with the naturopath at 905-209-1005.
The Gluten-Free Triathlete: Testing for Gluten Intolerance
Lesley Paterson, recent IRONMAN 70.3 California third-place winner, follows a gluten free diet.
Considering giving up wheat? Try these tips for getting started.
By Ian Stokell
You've read about the potential benefits of going gluten-free and heard from IRONMAN pros who've made the switch. So how do you know if you should try the diet yourself? While considerable anecdotal evidence suggests that even those with no definable gluten intolerances can benefit from a wheat-free diet, the first step is to find out if you've got celiac disease, gluten intolerance or an allergy.
Step one: Test yourself
The more comprehensive the testing, the more certain the results. Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies, generally begins with genetic testing and sampling a a patient's saliva and blood to detect anti-gluten antibodies. But negative test results don't necessarily rule out intolerance, he says.
If, after testing, he still suspects that the person is dealing with gluten intolerance, Shikhman recommends going off gluten for two to three months. He then reintroduces gluten back into the diet, and has the patient observe gluten-associated symptoms like brain fog, fatigue, abdominal pain and bloating, joint and muscle pain.
For professionals like recent IRONMAN 70.3 California third-place winner Lesley Paterson, being as certain as possible has made a massive difference. Paterson, who is gluten intolerant, had thorough testing done at a specialty lab. For multiple IRONMAN 70.3 champion Timothy O’Donnell, who also suffers from gluten intolerance, testing took a little more time and multiple tests. While diagnosis can seem like a chore, remember that it only needs to be done once.
Step two: Form habits
Once the need to eliminate gluten from your diet has been established, Shikhman suggests easing into it—since going cold turkey can cause withdrawal symptoms like headaches, abdominal discomfort and nausea. He suggests allowing yourself three to four weeks to move toward a gluten-free diet by first eliminating major sources of gluten (bread, pasta, pizza, cookies) followed by more minor ones (like soy sauce, processed foods and meat substitutes).
Secondly, if you do have a medical intolerance, it’s important to pay special attention to potential contamination by foods that do contain gluten. Grills and barbeques must be cleaned thoroughly (since many sauces contain gluten). And you may consider buying a separate toaster if someone else in your house eats regular bread.
At first, the long list of foods you can’t eat will seem overwhelming. While you may initially feel deprived, Shikhman advises focusing on the foods you can eat such as vegetables, fruits, nuts, most dairy products, unprocessed meats, fish, poultry, rice and beans, to name only a few. (Just take care that they're not processed or mixed with gluten-containing grains, additives or preservatives.) As you start to pay closer attention in grocery stores, you may find that many of the foods you have to give up are available in gluten-free form.
Diagnosis is only half the battle; the real challenge is staying on a gluten-free diet long term. Shikhman maintains that the key to success is creating new habits. Two rules of thumb? Avoid putting anything in your mouth (or on your skin) unless it is labeled gluten-free and, if you're unable to verify a food's ingredients, skip it. Eventually, avoiding gluten will become a lifestyle change and following the diet will feel like second nature.
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Sports writer Ian Stokell holds a MA in Physical Education from Chico State University, with an emphasis on coaching.
This recipie comes from the blog of our Naturopath Dr Gail Sauer ND, she always has some great ideas for a healthy meal, and who doesn't like a good meatloaf.
It's -20 degrees Celsius. The bike ride I had intended for today went down with
the temperature! In its place, I set my sights on a hardy vegan meal to keep us
all warm. Here's the recipe for a yummy, healthy, vegan meatloaf!
Note: this recipe makes 2 loaves. In the picture, one is lined with
parchment paper and one is lined with aluminum foil. Typically, I like to
use parchment paper simply because aluminum foil has aluminum in it! However,
it is a holiday, none of the stores are open and, before you, in this photo, is
my last little piece of parchment paper!
Ingredients:
1 cup organic dried green lentils
3 cups vegetable stock or broth (I use the
organic vegetarian bouillon cubes)
1 large onion
1 large organic carrot
1 organic yellow or orange bell
pepper
2-3 tbsp olive oil
2-4 tsp minced garlic
1 cup ground white chia seed or 1/2 cup of
chia seed, not ground (this is an excellent breadcrumb replacement).
3/4 cup blanched almonds
3 tbsp ground flax mixed with 1/2 cup water
(as an egg replacement for binding) 2 tsp oregano
3/4 tsp sea salt
1/2 tsp ground black pepper
Sauce for top of loaf (added before
baking)
2-3 tbsp organic tomato sauce
1 tbsp maple syrup
1 tbsp balsamic vinegar
Directions:
Preheat oven to 350 degrees.
Simmer the dried lentils and broth for
about 30-45 minutes or until the lentils are tender and have absorbed
broth.
Chop onion and bell pepper. Peel and grate
the carrot. Saute the onion and bell pepper in olive oil over medium high heat
for 6 minutes, or until tender (do not brown the onion and pepper). Add the
garlic and carrot and cook for about another 4-6 minutes. Add the blanched
almonds to the onion/carrot/garlic mixture on the stove and stir
well.
Add the oregano, salt and pepper and take the
mixture off the stove and transfer to a large bowl.
Use a coffee grinder and grind 1 1/2 tbsp of
flax seeds (this will make 3 tbsp of ground flax). Add the ground flax to 1/2
cup water. Let thicken.
Grind 1/2 cup of white chia seed in the coffee
grinder (this will produce approximately 1 cup of ground chia seed as a
replacement for bread crumbs).
Add the ground chia, flax/water (egg
substitute) and cooked lentils to the vegetable combination and toss well. Line
loaf pan with aluminum foil or parchment paper. Be sure the foil or paper lines
the pan so the paper is over the sides of the pan - this makes it easy to lift
the loaf out of the pan. Press mixture into the lined loaf pan. Set aside while
you make the topping.
In another small bowl combine the organic
tomato sauce, maple syrup and balsamic. Spread on top of loaf. Bake for 40
minutes. Let cool for 5-10 minutes covered with a tea towel before serving.
Cut into slices and plate.
It was a busy summer for the clinic, Jen has finished Naturopathic school, and is hard at work studying for her board exams in February. We could be found working at several special events this summer, including the Cornell picnic, Energizer night run, Mud hero, Crank the shield mountain bike race, the 24hrs of Summer Solstice mountain bike race, the Toronto Scotia marathon, The Hamilton marathon (as the 4:30 pace bunny).
If you haven't already liked our facebook page, please go to it today. it's a great way to keep track of what we are up to, and any special articles/stories we find.
"After decades of scientific dismissals, a new study suggests that massage not only enhances recovery but may also boost fitness. This article was originally published in the Sept/Oct 2012 issue of Inside Triathlon magazine.
Many triathletes swear by massage. They may not have the slightest idea how it works, but they are unshakably certain that it works. They can feel it. A good massage seems to take post-workout soreness and stiffness out of the muscles. A regular regimen of weekly massage seems to keep the body loose and supple and enhance freedom of movement."
Photo: Scott Draper Don’t let winter training take its toll on your body—4 things to do after every workout so you’re ready to take on your next tough effort. Rub It
As if you needed another excuse to get a massage, here’s one more: Experts say that rubbing down muscles after exercise is as effective in preventing soreness than aspirin or other pain medicine. In a recent report in the journal Science Translational Medicine, researchers from the Buck Institute for Research on Aging in Novato, Calif., write that massage slows production of chemicals in the body linked to swelling, soreness and inflammation. Not only that, a good rub down increases blood flow and promotes the formation of mitochondira—which our body needs to create energy. So go ahead, book some time on the table after your next hard effort (or just grab your foam roller and self-massage). Your muscles will thank you.
