Between Each Step

A recent foot injury made me realize just a couple things about life... for one how important feet are: The foot is actually the shape of a tripod of a couple key bones, bound tightly together with ligaments and muscles. All the weight is distributed evenly over the three spots; the heel the first big toe joint and the baby toe joint. This allows the body to maintain balance as well as protect itself from injury (you can imagine how painful it would be to balance on just one point). With one foot out of commission, balance is out of the question. The opposite hip and knee bear double the weight they are use to, therefore collapsing to one side. For those anatomy junkies, the hips create a triangle shape where we hold out center of gravity. They help distribute the weight evenly over the two legs. However without one leg, the weight is lopsided, creating imbalance, and loss of movement. I am consistently amazed at how the body is designed and functions, everything is perfect balance!!! But I digress...

Second; how help is there when you need it, or "ask and you shall receive", "the universe always provides". Loved ones, family, friends, even strangers all step up to the plate, when you ask. In these last couple days I have been amazed at just how much love I have around me. My parents running out to get me bandages, my coworkers making work life easy, patients gently accommodating my schedule changes, close friends texting me for updates on my progress and giving me words of encouragement.

I have always shown my vulnerability.. wait we must clarify something here. What is the difference between vulnerability and being a victim (as I also was in my past...)?? Vulnerability is empowering. It is about being strong, showing a beautiful side of yourself, and not letting that side consume you. Being vulnerable is releasing emotions in a healthy way. A victim is defined by their weakness, looks for someone to "fix" their problems. As dictionary.com says... (and i love this).. "a person who is deceived or cheated, as by his or her own emotions or ignorance."

Dictionay.com defines vulnerability as: vulnerability: 1.capable of or susceptible to being wounded or hurt, as by a weapon: a vulnerable part of the body.2.open to moral attack, criticism, temptation ...It implyies that you are open, and in turn weak, to something negative. Lets shift this definition... how about being OPEN to both negative and positive events and situation? The key word here is openness .

I have noticed for some people vulnerability is foreign, uncomfortable and taboo. If this is you I challenge you to try it out. The act of acknowledging you need help, and showing "weak" emotions can change the way you see the world. Being vulnerable gives others the space to open up and show all their emotions, in a free non judgmental space. I feel vulnerability is so beautiful... it reminds us that we are all human, with both light and dark.

A bit about Yoga

As most of you know I adore yoga... actually funny enough I first began yoga here in Fort McMurray. I had taken the random class here and there, but it was classes with Judy Funk that really made me fall in love with the practice. She taught a fusion of ashtanga, dance and hatha... Really helped me open up, and get to know my body. From there on I would explore all forms of yoga from Mokska, Bikram, Iyengar and Ashtanga.. my baby :) It all began while I was studying for my first set of Naturopathic board exams, NPLEX I. To get away from the hustle and bustle of Toronto, I moved to Edmonton for the summer, and there I became a diligent Ashtanga student. The regiment of studying for exams was incorporated with daily yoga. It helped me calm my mind, open my body and focus my thoughts. I was hooked, and have been ever since. I love the way my body feels after... like I have been massaged and stretched... the feeling of having just stepped out of the ocean!

Ashtanga means 8 limbs... it is a system of yoga founded by Sri K. Pattabhi Jois (1915-2009). This method of yoga involves synchronizing the breath with a progressive series of postures, always in the same order—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind. Many people in yoga are very "cliquey" when it comes to which yoga is superior... especially in larger cities! My personal belief is do the one that makes you feel the best.

The fast pace makes me feel like its a work out... I love that adrenaline rush. It also aligns your body, strengthens muscles and sculpts your body (in three sessions I swear!). There is also a huge focus on the breath, as with many forms of yoga, but specifically the ujjayi breath, a form of breathing that is loud and elongates the inhalation and exhalation. I like this definition: The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out. For myself this breathing is the key, as I tend to be in my head alot... it forces me to come back into my body and stay grounded.

Over the years I have practiced ashtanga at home and taken classes at least 4 times a week, however I have to admit over the last couple months I have faltered. So throwing myself back into the yoga scene I searched for an Asthanga studio in Fort McMurray with no avail. Trying to be open minded I decided that any yoga was better than none... hence I signed up for Yoga that is offered in our clinic.

Today I took a class by Marie, our Holistic Nutritionalist. She is from Vancouver, and her yoga class was amazing! She teaches Hatha yoga (slower paced stretching class with some simple breathing exercises and perhaps seated meditation). I sometimes dread the slow pace, because my mind wanders too much, however I found her class challenging and enjoyable. Her energy and instruction allowed me to not just focus on my pose, but also focus my mind. Some of you may think Im promoting her because she is in my clinic, however any of you who know me know that I can be really picky when it comes to yoga. The environment, feel, energy and instruction all have to be "right"...for me :)

I always promote yoga in my practice, as it's a good way to center energy as well as strengthen the body. I used to have a really bad hip (from years of running and swimming), and I thought I would have issues for life. After a year of yoga all the pain went away... now I run with no pain at all! The unique thing about yoga is that it has the ability to strengthen and lengthen. Most people dont give credit to ligaments... the elastic fibers on either side of your muscle that is attached to bone. When you stretch for a short time you are probably stretching your muscle... however long stretches allow your ligaments to elongate... allowing you to appear slimmer, align your body (no body builder physique), and prevent injury (the more you stretch an elastic band the less likely it will break).

Other benefits of yoga
1. Reduces cortisol and releases stress.(preventing the muffin top, and psychotic mood swings!)
2. Increases immune system and white blood cells
3. Increases flexibility and range of motion (I was the most inflexible person... it took me a year to be able to touch my toes... now i can almost touch my nose to my thighs!)
4. Increased strength
5. Weight management
6. Cardiovascular conditioning: lower your resting heart rate therefore reducing high blood pressure and overall endurance.
7. Focus on the present: greater memory, concentration and reaction times.
8. Inner peace: also balances blocks in energy meridians which can lead to disease.

I encourage you to try different classes, see what suits you, and of course brings inner happiness :) Enjoy the journey!

New Beginnings....

Hello everyone... if it seems like I fell off the face of the earth, its because I am in Fort McMurray... lol! Ok, this joke may be lame... as I am known to do that once in a while. I am practicing in the northern part of Alberta... surrounded be evergreens, populars and bears :) Its an interesting city, full of people coming and going, a warm community with lots to offer. My new clinic is called Higher Health Massage and Acupuncture.

We are a wholistic clinic consisting of massage therapists, an acupuncturist, a holistic nutritionalist and myself, an ND. I am blessed to work with such amazing practitioners, in the most warm and caring environment, and to be serving the city of Fort McMurray. Thank you so much for following me, as I will be sure to share my journey here!

Liver health from a Traditional Chinese Medicine view

Spring is a common time of year where people feel they need to "clean out" their body. We may feel we want to move more and eat lighter. We may also find certain emotions, especially anger and irritability may bubble to the surface. This corresponds to Traditional Chinese Medicine (TCM), where spring is associated with the Liver, a major organ of detoxification.

Remember Chinese medicine has a different way of explaining the body compared to western views. When we discuss the Liver in the TCM system, we are not talking about the "anatomical" liver you may remember in biology class. The main function of the Liver in TCM is to as move Blood and Qi (energy) and so that all the other organs and muscles are energized and nourished. Mentally the Liver gives us motivation to accomplish goals and move forward in life. On the negative side a stagnant Liver gives feelings of anger and frustration in life events, especially in small day to day tasks (ex. road rage, impatience when waiting in cues). The Liver is the organ system most affected by suppressed emotions. Therefore not dealing with your triggers and emotions for a long time can lead to "Liver stagnation" and eventually pathologies of other body organs.

I like to use TCM in my practice because it explains the cause of many symptoms that may seem unrelated. For example, irritability, migraines and mood swings especially around your period may indicate Liver Qi "stagnation". Or a person who is overweight, and feels angry and trapped at work due to limited options. They would rather watch TV than exercise, and eventually there is a loss of motivation.

Physical symptoms of Liver Qi Stagnation may include some or all of these symptoms such as upper abdominal distention, constriction in the chest and constant sighing. This pattern also includes many emotional signs such as irritability and depression, feeling wired, and mood swings. There may be some digestive issues such as nausea, vomiting, abdominal pain, sensing a lump in the throat or difficulty swallowing, a bitter taste, constipation, or diarrhea. Women may notice Liver Qi stagnation a week before thier period with PMS symptoms such as painful breasts, irritability, mood swings, and cramps. This is due to the extra work the Liver has to do to move Qi and blood and prepare for menses.

Remember anger and irritability causes physical changes in the body; increased blood pressure and heart rate, inflammation, blood clots, decreases thyroid function, lack of circulation and tight muscles. In Liver stagnation, spicy and hot foods are discouraged since they increase heat in the body (you can imagine adding a warm compress to a recent burn... too much heat!) Rich fatty meals also increase stagnation. Some drugs such as caffeine, marijuana, and sugar may temporarily decrease the tension felt in the body, however it comes back later in the day with increased strength.

Lucky these symptoms respond really well to simple dietary and lifestyle changes. Cooling and sour raw vegetables help the Liver function better such as cucumber, celery, lemon, and chickweed. If you have poor digestion (bloating, difficulty eating certain foods, irregular bowels), you may want to lightly steam foods, or eat soups and stews instead of raw foods. Small meals are encouraged, and eating before 8 pm allows the digestion to be optimal.

Green algae powders and spirulina are considered cooling and also detoxifying to the liver.
Also bitter and sour flavors are decongesting and cleansing for the liver. Herbal teas like dandelion root tea or burdock root, and bitter lettuce greens such as endive and raddiccio are good suggestions. Tangerine or orange peel added to dishes or teas will increase the bitter flavor. Adding lemon juice or apple cider vinegar to water as a beverage, or sprinkling over vegetables will increase the sour flavor.

Here is a table I found that will help:

Foods helpful for Liver Qi Stagnation	Foods that cause Liver Qi Stagnation
Lightly cooked or steamed vegetables Cucumber salad Deep ocean fish, poached or steamed Water with lemon Raw fruit salad Cooking foods in broth or water rather than sautéing or frying in oil. Bitter greens: dandelion, escarole, radicchio Celery Broccoli Goat yogurt Mung beans, fermented soy products Spirulina Swiss chard, Spinach Apple Cider Vinegar	Thick creamy or cheesy sauces Coffee, black tea, soda with caffeine Hot spices: chilies, cayenne, pepper Alcohol Lamb Beef French fries, onion rings Tempura Excessive sweets Heavy, complicated meals Super-sized meals

Activities to Free the Liver	Activities to Stagnate the Liver
Biking, swimming, jogging, dancing Creative outlets – journaling, Painting, Sculpting, Singing, Chanting Sharing your feelings Punching pillows Martial Arts Comparing oneself to others in a negative way Pranayama, or conscious breathing exercises	Not exercising Sitting in traffic jams No creative outlet, Excessive work Spending a long time in a situation where you feel stuck or trapped. Repressing feelings Stress

Chicken stock and joint health

Recently I was asked a question about the benefits of eating chicken stock and chicken cartilage for joint health. Traditionally we learn that ingesting chicken soup will help us with colds and flus (due to its immune boosting properties). Chicken stock also benefits joint repair and health.

Many cultures (Asian, European, African) boil bones and make different styles of stock. A slow simmer over 4-6 hours allows the minerals, vitamins, and fats to be dissolved in the water. This leaves a nutritious and healthy "stock" as the left over. (note: "broth" is made from boiling meat, which does not have the same nutritious value as stock. "Stock "is made form boiling bones and sometimes meat.) Some of the nutrients you can find in stock are:

Calcium
Magnesium
Phosphorus
Other trace minerals
Gelatin
Collagen
Glycine

A little has to be said about Gelatin. (You may remember it as the substance which makes Jello or gummie bears hold their shape) Gelatin is not found in the body on its own, instead it is derived from dissolving collagen in water. Besides helping with digestion, skin, hair, nails, and protein synthesis, Gelatin helps give amino acids to joints to help with rebuilding and maintenance and increasing bone density.

Collagen is a protein found all over the body (ears, in joints, arteries, nose etc.) It is a fibrous connective tissue that hold the body together.

Collagen is one of the substances that makes up cartilage amongst other things. It is the smooth white substance in a joint, that provides a flexible medium between two bones so they may move easily and freely. There are many different forms of collagen, however we are concerned with type II, which is found in cartilage. In autoimmune diseases like Rheumatoid arthritis(RA), type II collagen is attached by the immune system. This prevents bones from having the smooth sliding motion, causing extreme pain and immobility. In other forms of arthritis this cartilage may be inflamed, which can also lead to loss of joint movement and pain. Glucosamine and chondrotin (also found in stock) are also building blocks for cartalige and joint repair. The work by attracting water and "puffing" up the cartilage, to allow for more cushioning and smooth movement.

A 24 week research study looked at the effects of chicken collagen and RA. Some patients were given the drug methotrexate, which works by an unknown mechanism. It possibly has an effect on the "turning down" the immune system, which slows the progression of the disease. Another groups was given 0.1 mg of chicken collagen every day. Both groups claim to have less stiffness in the morning, joint pain and swelling. Numerically the results were comparable for both groups with an overall average of 50% of people seeing a 20% improvement in both groups. The chicken-collagen treatment is believed to work by encouraging the body to become more tolerant of collagen, therefore preventing less attack by the immune system. Chicken collagen also has limited side effects unless you are sensitive to glucosamine and chondriotin, in which case you may have nausea, heartburn, headaches. Unfortunately Methotrexate has numerous side effects such as nausea and vomiting, interferes with immune function and liver function, and may cause serious birth defects.

One thing to consider is the source of your chicken stock. Organic and free range chickens are allowed to run around and will have more nutrients and stronger bones. They also have no hormones or antibiotics (which are stored in fats, and will be dissolved in your stock). Bullion cubes have no gelatin, and minimal nutrients. Canned broths have poor quality of parts used (unless organic), or length of time of boiling are less, and bones may not even be added. This poor standardization means minimal nutrients are obtained, such as collagen and calcium. Most often you will see monosoduium glutamate (MSG) added for extra flavoring and coloring. My advice is to prepare your own stock by using good quality bones and parts, garlic, onions, and simmering for at least 4-6 hours.

The Protein Connection...

I grew up eating minimal amounts of protein. My parents are from Singapore/Malaysia, and eating the Standard North American Diet (SAD) was unheard of in our house. Throw My East Indian culture into the mix and you can imagine how good the food was! Meals in our house were a fusion of Indian and Malaysian cuisine... Delicious combinations of sauteed veggies, tofu, rice, oriental sauces, greens, noodle soups, daal (lentals), curry and spice, roti (flat bread)... all with minimal protein.

When I say minimal, I mean using 3-5 oz of meat (roughly larger than a deck of playing cards) added to entire dishes for "flavor" purposes. Now this is not to say that we didn't have a steak once in a while, or a large pot of chicken/beef curry, ect, however I can honestly say the frequency was every 1-1.5 weeks. Personally I have never really developed a strong taste for meat, and I recently learned this is a good thing. This vegetable rich and protein poor diet is common in eastern cultures. These cultures also have less incidence of common diseases found here such as osteoporosis, cancer, heart disease, obesity, autoimmune disease.. the list goes on. In fact, these illnesses only started increasing when the SAD was introduced into the culture.... how sad! (Ok, i like medical jokes).

I'm currently reading a book called "the China Study" by T. Colin Campbell and Thomas M. Campbell II. It is a researched based book that explains how a low protein diet can change your body chemistry and manipulate illness for a favorable outcome. I had to share what I learned today, which comes from numerous rat studies. Researchers looked at a common cancer causing agent aflatoxin, fungal toxin found on moldy peanuts and corn(1), and how protein in diet can infulence the progression of cancer.

NOTE: Keep in mind there are many other cancer causing chemicals frequently used such as nitrates (found in most lunch meats, hot dogs, bacon), DDT, Red dye number 2, artificial sweeteners ect.

Two groups of rats were given doses of aflatoxin with a high protein diet(20%), and a low protein diet(5%). The growth or pre-cancer cells were recorded. The study found that the low protein diet decreased the pre-cancer cells and prevented cellular DNA from being damaged(2). The High protein diet promoted cancer cell growth.

In another 12 week study, rats with aflatoxin toxicity were fed a high protein diet, then switched to a low protein diet, then returned to a high protein diet. The pre-cancer cells increased with the high protein diet, decreased with the low protein diet, then increased again with the high protein diet(3.) This indicates that diet, specifically protein, can increase the rate and speed of cancer growth.

Even more astounding was that different types of protein had different effects. Rats could be fed animal protein at 20%, which would increase pre-cancer cells as expected. However switching to plant sourced protein at 20% did not increase pre-cancer cells(4).

What does this all mean? Well for one, there seems to be a magic bullet to health.. plants! By choosing a vegetarian option over meat, you are changing your body chemistry and preventing disease. Plant based protein will also "turn off" pre-cancer cells. They also contain less contaminants such as harmful chemicals, hormones and super bacteria. If you must eat animal protein ( which includes meat, fish, eggs and dairy), keep it to a minimal (5-10 % of your daily intake). Try to choose organic, free range and hormone free options.



References:

1. Campbell TC, Campbell TM.(2006) "The China study: the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss, and long-term health." (pg 51-60). Dallas, Texas: Benbella Books.

2. Campbell TC. "Influence of nutrition on metabolism of carcinogens (martha Maso Honor's Thesis)." Adv. Nutr Res. 2(1979):29-55.

3. Youngman LD, and Campbell TC. "HIgh protein intake promotes the gowth of preneoplastic foci in Ficher #344 rats: evidence that early remodeled foci retain the potential for future growth." J. Nutr. 121 (1991): 1454-1461.

4. Schulsinger DA, Root MM, and Campbell TC. "Effect of dietary protein quality on development of alflatoxin B1-induced hepatic preneoplastic lesions." J. Natl. Cancer Inst. 81 (1989): 1241-1245.

Migraines

Migraines can be mild to down right nasty. Women are more likely to experience migraines compared to men. Migraines usually occur between 10-40 and often stop by age 50. You can usually find a family history of migraines in a half of patients.

Some people get a "prodrome" which are a group of sensations to that happen before the migraine occurs. This is usually depression, irritability, restless, aura (flashing lights), congestion and redness of the eyes. The prodrome usually lasts for no more than an hour. Migraines may or may not be "one sided". It can last for as little as a couple of hours to a week. There can be nausea and vomiting, light and noise sensitivity. Pulsating and throbbing feelings are usually described. Sometimes over the counter pain killers work, and sometimes they do not.

What is the medical cause for migraines? There is no definitive answer just yet. Whereas headaches are usually attributed to too much blood in the brain, migraines can be a result of either constriction or dilation of the blood vessels. Other triggers are stress, the onset of menses for women, missing a meal, weather changes, food and environmental sensitivities. What can you do?

• Herbs such as Feverfew and Butterbur have been shown to reduce the frequency of migraines by 40-80 %
• Magnesium can help tone blood vessels and help regulate blood flow. Most people will not get enough magnesium in the diet because of low intake, and poor soil quality.
• Avoid foods such as wheat, cows milk, cheese, eggs, chocolates, oranges, tomato's, tartrazine (yellow food dye), benzoic acid, alcohol (specifically beer and wine). Foods like cheese, beer, and wine induce migraines in some people because they contain histamines and/or vasoactive compounds that cause blood vessels to expand. Women tend to react to histamine-containing foods more frequently than men do, on account of a deficiency in an enzyme (diamine oxidase) that breaks histamine down. Nitrites, which are common ingredients in lunch meats and smoked/cured meats, dilate blood vessels, and may trigger migraine.
• CoQ10 is a potent antioxidant used to give us energy, maintain cardiovascular health, decrease stress on the body. CoQ10 has been found to reduce migraine frequency by half.
• Water therapy: Submerge feet in hot water while putting a cold compress on the back of the neck. This draws the blood away form the head and down to the feet, reducing congestion and pain.

Your Naturopath can help identify what your triggers are, any other contributing factors such as hormonal imbalances, and cater a treatment plan for you.

References: http://www.relieve-migraine-headache.com/migraine-statistics.html