The Natural Doc

The Option Angelina Jolie’s Article Did Not Mention

The recent news of Angelina Jolie’s preventative double mastectomy has made headlines.  I’m sure that wasn’t an easy decision, and I applaud her for a) undergoing the surgery and b) being secure enough in her sexuality to know that her femininity does not depend on her breasts.  If I was a woman, I can only imagine how hard that decision must be.

The reality is that when you have the mutated BRCA1/BRCA2 genes, your chances of getting ovarian and/or breast cancer increase greatly.  This is because the BCRA1/BRCA2 genes are suppose to help your body detect DNA damage (which leads to cancer) and kill those cells in their tracks!  When these genes are mutated, they doesn’t function properly, potentially leaving pre-cancerous cells to mature into full blown cancer.

However, though this is true, what Jolie’s announcement fails to mention is that there are more options than waiting for cancer or cutting a part of your body.  The whole field of epigenetics encompasses this third option - it’s the ability of the environment to turn genes on and off.  Now, while I’m not condemning Jolie, or saying that the third option should have been her ONLY choice, I do think the women of the world should know that there is a third option.  So how does epigenetics work into breast cancer risk?  While we can’t correct the mutation of the BRCA1 or BRCA2 gene with epigenetics, there are many OTHER genes that perform similar tasks to the BRCA1 and BRCA2 gene.  We can turn those genes ON instead of having them lay dormant and so we can decrease our risk of breast and ovarian cancer!

What Karolyn Gazella, publisher of Natural Medicine Journal, said in her article about Jolie’s mastectomy is very important:

“Specific to BRCA1 and BRCA2, a 2009 study featured in the journal Breast Cancer Research and Treatment demonstrated that women with the inherited mutation who ate more fruits and vegetables significantly reduced their risk of developing cancer compared to the women with the mutation who ate fewer fruits and vegetables.

In a 2006 study also featured in Breast Cancer Research and Treatment, women who carried the mutation and had normal weight and prevented weight gain as they aged also had much lower risk of developing cancer than women with the mutation who were overweight.”

I want women (and men with similar mutated genes) to understand that there are more options than watching and waiting vs. preventative surgery.  For some people like Angelina Jolie, who have the BRCA1 gene, AND a strong family history - a double mastectomy is something to consider.  However, just because you have a family history of breast cancer does not mean you have the mutated BRCA1/BRCA2 gene.  Therefore, in regards to prevention, there are a whole slew of nutritional and natural interventions to consider before deciding on the invasive double mastectomy.

The message being sent makes it seem like the BRCA1 gene is incredibly common.  In fact, it’s rare - only 5-10% of breast cancers are attributed to BRCA1/BRCA2 mutations.  And, at the end of the day, though surgery is the best preventative treatment for SOME, it cannot be the ideal for all.  Simply cutting out the breasts and ovaries of millions of women is not curative.

Antioxidants, indole-3-carbinol, turmeric, estrogen modulating foods - these are all things that can help your body decrease it’s cancer risk.  So, again, though I’m not criticizing Angelina Jolie’s choice, I do want you all to know that there IS a third option.

Dill Popcorn

Photo Cred: http://www.flickr.com/photos/78011127@N00/3098219447/ via Comp Fight

Feel like a healthy snack while your watching your favorite TV show but carrots and hummus isn’t cutting it for you?  I know the feeling…so here’s a treat for ya: a style of popcorn that is healthy delicious, and different than typical salty butter popcorn!

Dill Popcorn:

- 1/2 bunch *fresh* dill minced

- salt to taste

- Mango powder to taste (also known as “Amchur” and found in Indian grocery stores.  Mango powder will help give the sour taste associated with dill)

- 2-3 tbsp butter or coconut oil

- 1/2 cup popcorn kernels

- 1/4 cup extra virgin olive oil

Heat the olive oil and popcorn kernels in a heavy bottomed pot (with a heavy lid to prevent oil sputtering) on medium heat.  Let kernels pop until the popping sound fades at which point most kernels should be done.  Remove from heat and place popcorn in a large bowl.  With clean hands, put butter or coconut oil on your hands and massage it into the popcorn (this method prevents sogginess).  Add salt and mango powder to taste (caution: add mango powder slowly…a little can go a long way!)  Finally add the dill - the best way is to layer the dill on the popcorn rather than tossing it as the dill tends not to stick to the popcorn well and will end up at the bottom if you toss it.

Serve.  It’s delicious - don’t say I didn’t warn you. ;)

Cookie Dough Dip

I saw this recipe on the link below and was super excited to try it.  A healthy version of cookie dough to snack on?  That seems too good to be true!  Well, after experimenting with the recipe a bit, it is actually a delicious dip.  Great for a dessert or when you’re craving something sweet.  I think the peanut butter is essential in the recipe - it allows you to mask the flavor of chickpeas.  The chickpeas on the other hand, give the cookie dough a similar texture to real raw cookie dough!  I serve this with gluten-free graham crackers.  Try it!

Adapted from: http://chocolatecoveredkatie.com/2011/09/27/new-recipe-sugar-free-cookie-dough-dip/

*Note: even though this dip is healthy, it’s still high in natural sugar so don’t eat a whole bowl in one sitting!*

• 1 1/2 cups chickpeas or white beans (1 can, drained) (250g after draining)
• heaping 1/8 tsp salt
• tiny bit over 1/8 tsp baking soda
• 2 tbsp pure vanilla extract
• 3 tbsp natural peanut butter (unsalted)
• 2 tbsp coconut oil
• 1 and 1/4 cups pitted dates (if you find it needs to be sweeter, add sugar, or if you want it refined sugar-free then add more dates.)
• 1/3-1/2 cup chocolate chips (I used Enjoy Life vegan chocolate chips)

• Almond milk (vanilla) to loosen up mixture to your desired consistency (I used approx. 2 tbsp)

In a bowl, cover the dates with 1/2 cup water. Let this sit for at least 8 hours. Then add all ingredients (including the dates’ soaking liquid), except chocolate chips, to a food processor (for best results, not a blender) and blend until very smooth.

Serve with graham crackers or apple slices.

How to use your medicinal herbs

Photo cred:  http://www.flickr.com/photos/41872918@N00/2833900862/ via compfight.com

So you got a bag of herbs from your local medicinal herb shop - now what?  Do you boil the leaves and drink the tea?  What if you got the powder, roots, rhizome, or even the branches?  Preparing herbal concoctions can be a bit more work than taking supplements that contain herbs in them, but they can be effective, cheap, and a fun way to re-connect with nature.  You just have to know what to do with what you got!

1.  Tea Infusion:  Teas work best for the aerial part of a herb - (i.e.: the dried flowers of the herb) or the leaves.  Most people think they should boil some water with the herb and then sieve the mixture — this is wrong!  When you do this to delicate herbs, it actually DESTROYS the active compounds.  So here’s what you do: boil some water - take it off the heat and pour it into a cup with the dried herb.  Let it steep for 5-10 minutes (covered because many times the active constituents are unstable compounds that can quickly evaporate into the air) and then sieve out the herbal remnants. 

2.  Poultice:  A poultice is a herbal mixture that’s applied to the skin.  Poultices are great for two types of conditions: skin ailments, and localized pain and/or inflammation.  For a poultice you have to know if your active ingredient is water-soluble or fat-soluble (this is where your ND comes in!) - otherwise you could be wasting your time.  For example: turmeric is fat-soluble which is why traditionally in India, a paste made from turmeric and milk is used - that way the turmeric is better absorbed in the fat of the milk! 

So here’s how you make a poultice:

a)  In a bowl, mix your powdered herb (or smashed fresh herb) with a bit of hot water or hot milk.  If you’re vegan you can use olive oil if the active ingredient is fat-soluble.  You want a SMALL amount of liquid - enough to make a paste…if it’s too runny you’re poultice will be a mess.  Let it cool so you can apply it to your skin without burning yourself.

b)  Apply the herbal mixture to a thin cloth (or gauze, or if  you don’t have either you can double up some toilet paper!).  Apply to the affected area. You can wrap bandage around it or plastic with some tape to keep the poultice in place.

c)  Leave on for 1-2 hours.  Clean with water after use. 

3.  Decoction:  This is similar process to a tea infusion - in fact the end product is still a tea, but a decoction is used for the harder parts of the plant (branches, roots, rhizome, bark - PS: a rhizome is similar to a root - it’s the legs that grow off an old potato, or as another example, it’s the part of the ginger plant that we use.)

So, to do a decoction, you boil your herb vigorously in water for 15-20 minutes with the lid closed.  This way you fully extract all the goodness that’s locked in that bark or rhizome!

Hopefully this post inspires you to use your herbs or make a trip to your local herb store and see what healing goodness nature has for you!

Success, Failure, and Shame: The Love Triangle

Photo Credit: http://www.flickr.com/photos/32705331@N00/456711510/ via Comp Fight (Creative Commons)

We’ve all felt like failures at some point in our lives.  Failing at a test, at living up to certain standards such as being a good parent, friend, employee - or even a failure at life.  We know failure happens because we’re human, but yet there can be incredible amounts of shame associated with it.  This shame literally kills you.  Not only does it increase inflammation markers and your risk of diseases such as heart disease, it also slowly and consistently kills your life spark.  That spark that gives you hope, happiness, and a sense of wonder and excitement about the future - things that you have plenty of when you’re a kid.  

To me, it’s this loss of spark that’s the most devastating symptom of shame.  Without it you lose hope, and with that, there’s no possibility of change, nor is there possibility of happiness or peace.  You end up in a place of learned helplessness…a place where you stop trying because you believe you’re a failure and you accept defeat because you feel defeated.

So what can we do?  How can you NOT feel shame?

I think the first thing to realize is that who you are is much more than your successes/failures.  When we tie our self-worth and self-identity to our goals and achievements, we become slaves to them.  This is something that has helped me through some tough times.  Who are you other than a graduate of a good school and a manager at work?  Are you caring?  Are you fun?  Are you creative?  What do you do to support these characteristics, and do you do them often enough to feel like they’re tied to your identity?  For example, if you’re creative, but you haven’t done anything artsy in 10 years, then your creativity isn’t tied to your identity or self-worth.  Start investing in other aspects of your self-identity that aren’t linked to your failures or goals you haven’t achieved.

Another important thing to realize is that success and failure are not polar opposites, but rather tightly intertwined.  You truly don’t attain one without the other. And as I sit here writing this, I’m realizing that as I view them closer, it becomes ambiguous as to which is which because each success can bring with it difficulty and tragedy, and each failure can bring strength, self-worth, and prosperity.  What we have to remind ourselves is that success and failure are not linear, but circular.  What we have to do is change our attitude to this process.

Chia Seed Water

Photo Cred:  Adnan Assaf - Personal Trainer Facebook Page

This is a great way to jazz up your water.  Chia seeds, as many of you know, are high in omega 3 fatty acids, but they’re also high in soluble fiber.  It’s the soluble fiber that makes this recipe awesome. 

Soluble fiber becomes gelatinous when mixed with water.  This is the reason why when you let ground chia seeds stand with chocolate almond milk for 30 minutes, it becomes super thick.  The great thing about fiber is that it helps your digestion if you eat enough of it throughout the day, but also it keeps you fuller for longer periods of time - something important when engaging in weight loss.  Now, you got to eat a lot more fiber than just this chia seed water to get enough of the recommended daily intake, but this is a delicious way to get a bit more!

So here’s what you do.  Take one glass of water and add 1.5 tbsp of chia seeds (whole).  Squeeze the juice of half a lime and stir.  Let it sit in the fridge for at least 30 minutes.  Now drink!  You’ll have to stir the water as you drink it because the chia seeds will settle to the bottom, but they’ll become squishy…kind of like tapioca pearls in bubble tea!  This is a great, almost 0 calorie drink that will help curb your appetite if you drink it between meals while you’re working.  And with the lime juice, it tastes great too!

Mental Boost

Photo Credit: http://www.flickr.com/photos/14334258@N00/3195562690/  via Creative Commons (Comp Fight)

Feeling like it’s hard to concentrate?  I get asked about natural remedies for concentration often.  There’s a lot that can be done naturopathically, but the truth is, the inability to concentrate can stem from a lot of different underlying issues.   Conditions such as insomnia, depression, anxiety, improper nutrition, overwork/too much stress, ADD and side effects of substances like caffeine can all cause us to feel like we can’t concentrate.  Figuring out the root cause with your ND is the most efficacious way of boosting your concentration, but here are some things that can help:

1.  Vitamin B12 shots:  High dose B12 shots can help increase energy.  While most people expect a physical energy jolt similar to caffeine, B12 actually gives more of a “mental energy” boost.  The end result is feeling less mental fogginess, being able to concentrate more, and finish more at work.  It’s effect feels quite different than a cup of coffee.

2.  Proper diet:  You’ve heard it - you are what you eat.  Our body needs specific vitamins and minerals in order to produce our energy molecule “ATP” which is used in all cells of our body.  These vitamins and minerals come from fruit and vegetables.  As well, unhealthy foods like deep-fried goods, and over-processed foods can cause inflammation in the body which bogs your energy down.

3.  Adrenal-boosting herbs:  Our adrenal glands are closely involved in our body’s ability to deal with stress.  If the adrenals are constantly over-burdened by life stress it can cause fluctuations of hormones which can leave us feeling fatigued, relying on coffee, and crashing after meals.  Herbs like Ashwaganda help regulate these fluctuations of stress hormones like cortisol to help you concentrate better and have better energy.

4.  Meditation:  Just 10 minutes of guided meditation/day can not only help change your outlook, but it will help you operate from a more calm and grounded state which directly affects your ability to concentrate.  Find the type of meditation (visualization, kinesthethic, deep-breathing) that speaks to you.

5.  “Nootropic herbs”:  Nootropic drugs/herbs are called “smart drugs” because they enhance memory and cognition.  Herbs such as Gingko can help boost concentration in patients who need extra support.

Star Product of The Month

I decided to rate two products this month.  First we’ll start out with the product that won my title of Star Product of the Month, and then another product that is worth mentioning.

When I saw these “chips”, I was super excited to try them out.  A totally different way of easy on-the-go protein.  Most often protein smoothies, or protein bars are used - both high in sugar, but this snack offers a great alternative for those of us who are more inclined for savory snacks vs. sweet.  They’re made from split peas and absolutely delicious.  At 15 grams of protein per bag they make the perfect snack for those wanting more protein in their diet, or even those of you who want to loose weight and eat healthier snacks.  More protein means you’ll feel fuller for a longer period of time.  The ingredient list is pretty clean as well and that’s why I’ve given these chips a star!  (Note:  I found this product at Bulk Barn.)

This seed/nut bar is the next product, and it’s available at Whole Foods.  I was feeling really optimistic about it because of the ingredients:  almond butter, honey, quinoa, sunflower seeds, pumpkin seeds, sesame seeds, pecan pieces, cardamom, cinnamon, and other trace nuts.  Unfortunately, I’m only going to give this product 1/2 a star (my ratings are: no star, 1/2 star, or full star (which ends up being a product of the month)).  It was tasty but quite crumbly.  I actually found once I took a bite it was hard to take another bite without making a mess.  Although it isn’t a favorite, it is a decent snack choice when you need to quickly pick something up!

What to expect when you see a Naturopathic Doctor

Photo Credit: http://www.flickr.com/photos/12426416@N00/2200603563/“>Dunechaser via Creative Commons

I have a lot of people come to me and ask what a visit an ND would look like.  So, I thought I’d make a post on it!  Although there is a variety of NDs out there (some more eclectic, and some like myself, more research-based), there are commonalities.  (And by the way, it’s important for you, as the consumer of health services to find an ND that meshes with you and uses treatments that agree with your philosophy.)

1.  Expect a full assessment in regards to your concern.  As an ND, I won’t just touch the surface and symptoms of your concern, but will try to go deeper to see what the underlying cause is.  By assessing environmental, nutritional, medical, emotional, and mechanical aspects of your concern, we will truly be able to treat the ailment - from inside, out!

2.  Expect some time before your symptom gets better.  The thing with natural therapies is that it takes time to work.  Especially if we’re tackling your concern through nutrition, or working on multiple body systems at once.  For example, let’s say you have fatigue caused vitamin B12, iron, and protein deficiencies.  First we would have to look at your digestive health.  If your digestive system is inflammed and isn’t aborbing things very well, then that is the cause of your deficiencies.  But why is your digestive system not working?  Perhaps your gut is inflammed.  We would need to heal the gut so that your body can start to absorb the nutrients it NEEDS!  In healing the gut, as your ND I need to ask further why your gut is inflammed in the first place.  So you see we went from fatigue —> nutrient deficiences —-> inflammed gut causing impaired absorption —> THE REAL CAUSE (what is causing your gut to be inflammed - for example it could be food sensitivities).  This can take 2-3 weeks to *start* to get better so expectations need to be managed accordingly.

3.  Expect to feel better - not only in terms of your symptoms, but in terms of your overall health.  Overwhelmingly, if patients are diligent in their prescribed treatments, and manage their expectations so they know results are not immediate, they feel better!  And what’s more, is many of them say they feel better in other areas of their health as well! 

4.  Expect to work on your health.  If you want a pill to immediately get rid of your symptom, then go to a medical doctor.  Conventional medicine is highly effective at that (and sometimes that’s what is needed!).  I give my patients homework and I push them to get to new levels of health.  This takes commitment, and although I do meet patients where they’re at, it’s important to know that absence of disease does not = health.  Health is an ongoing journey that is ACTIVE, not passive. 

5.  Expect to form a personal therapeutic relationship with your ND.  Because of longer visits, this is an added bonus of seeing an ND, and one of the reasons I decided to become a Naturopathic Doctor!  Being on the patient side of things, I felt *heard*, and I felt like my ND actually cared about me and knew things about my life.  It’s great because as a therapeutic relationship develops over years, trust, empathy, and comfort are all fully formed.

Treating Acne Scars

Photo Credit: http://www.flickr.com/photos/77896763@N08/6985168256 via Comp Fight

Have any of you had acne and then gotten those red/dark brown pigmentations after?  It’s probably one of the most annoying things to get because just you start to feel relieved that the acne is gone, you end up with a lasting reminder that you had acne in that area of your skin.

What most of us think of acne scars is actually just “Post-inflammatory Hyperpigmentation” - basically that’s a fancy way of saying there are red/dark brown marks on your skin from acne/inflammation.  Acne scars are actually depressions in the skin where the acne pustule used to be and can cause the skin to have an icepick appearance.

Post-inflammatory hyperpigmentation (PIH) is more common in people of color.  It tends to go away on its own but this process can be stubborn - taking months to sometimes even years.  To help your skin go through this process a bit more quickly, there are many things a Naturopathic Doctor can do:

1.  Reduce inflammation:  Part of the treatment is to treat the underlying cause of the PIH (acne marks) by treating the actually acne.  That way we can stop the cycle.  Things like dietary modifications and herbal support can help.  Fish oils can also help as they will cause the skin to be more anti-inflammatory in nature.

2.  Topical support:  Creams compounded by an N.D. can help as well.  Often I will prescribe compounded creams with vitamin B3, and/or glucosamine which has been shown in research to lighten PIH (acne marks).  Other things like ascorbic acid (vitamin C), and licorice root extract topically may be added depending on your specific case.

3.  Localized Therapy:  Some form of localized therapy - whether that’s mesotherapy (injections of vitamins, minerals, and amino acids into the middle layer of the skin), or peels can help to exfoliate areas with damage.  Mesotherapy, for example, will then feed nutrients to the damaged area to help it repair and regrow in the acne marked area.

The last thing that’s important is to wear sunscreen.  UV damage can actually make dark acne marks worse because it will increase melanin production (the compound that makes skin dark).  This is important for people of color as because people of color don’t burn, they tend to use sunscreen less often.  Just because your skin doesn’t burn doesn’t mean you’re not getting UV damage!