Dr. Laura’s Natural Solutions to Cold and Flu

Dr. Laura’s Natural Solutions to Cold and Flu

Dr. Laura M. Brown will share some unique tips to keep you and your family healthy through the winter.


This free practical workshop and informative seminar will teach you:

  1. Hydrotherapy at home
  2. Common cold remedies
  3. Immune boosters
  4. Flu fighters

Wednesday December 14th, at Goodness Me! Guelph from 6:30-8pm


Ditch Depression: 8 factors that chew at your mood

Root Cause Medicine

This isn’t to discount the neurotransmitter deficiencies that may exist in some people. As I learned in my extended pharmaceutical training, research shows that only 50% of the people may be helped with anti-depression meds about 50% of the time. So what about the rest of people the rest of the time? And in any case, doesn’t it make sense to try to support your body’s own natural mechanisms of healing and feeling better?

Dr. Laura M. Brown, ND will help you understand the scientific evidence behind the natural remedies used in defying depression in her free session at Goodness Me! on Wednesday November 16th. Register Here.

8 factors that chew at your mood

  1. sleep
  2. food sensitivity
  3. exercise
  4. nutritional deficiencies
  5. inflammation
  6. light exposure
  7. toxin build up
  8. hormonal imbalance


Prostate Cancer: Signs, Facts and Risk Factors

Signs and Symptoms of Prostate Cancer

By the time a man reaches 70 years old, the size of his prostate has doubled. Between the ages of 50 and 70, benign prostatic hypertrophy can lead to urination challenges.

Urination challenges like  difficulty urinating, urgency, frequency, burning or pain or painful ejaculation or blood in the urine or semen can also be signs of prostate cancer. So can low back pain, hip pain or enlarged lymph nodes in the groin.

Your annual digital rectal exam (DRE) can help identify any nodules or changes in the landscape of the prostatic tissue. A PSA test is now considered more controversial in its quality for screening for prostate cancer, however is an effective tool for monitoring the progress of prostate cancer treatment.

Prostate Cancer Facts

  • 1 in 8 men will be diagnosed with prostate cancer in Canada
  • The second most common diagnosed cancer in men.
  • 85% of all diagnosis of localized cancers are more often curable
  • Over 50% of prostate cancer death are in men diagnosed after the age of 75
  • PSA screening reduce death by approximately 30%


Prostate Cancer Risk Factors

  • High fat diet
  • Elevated diet in omega-6 vs. omega-3 (high diet of fried or processed foods)
  • Trans fats found in baked goods and margarines
  • Red meat, processed meats, organ meats (liver, kidney- “gizzzards”)
  • Choline from egg yolk and chicken skin and far strongly stimulates inflammation and growth of prostate cancer , doubling risk of re-occurrence. Choline is used in place of glucose in prostate cell PET scans, as it is taken up more rapidly
  • High sugar and glycemic load, such as refined grains and soft drinks
  • Insulin Growth factor (IGF-1) affected by high glycemic and the hormones in milk and milk based products. IGF-1 is considered to be 4x greater stimulator of prostate cancer than testosterone.
  • Low intake of antioxidants (Vit A, C, E, Selenium & Zinc)
  • Exposure to estrogen and environmental estrogen promoters such as Xenobiotics found in pesticides, herbicides and fertilizers and plastics – wash vegetables and fruits well and buy organic wherever possible, avoid plastic containers for foods and drinks.
  • Low status of vitamin D
  • Handling batteries – cadmium exposure
  • Smoking tobacco
  • Poor sleep
  • Family history of prostate cancer
  • Inflammation as Cox-1 and Cox-2 create PGE2 which in turn stimulates aromatase

Risk Assessment

Keep in mind most prostate cancers are slow growing and may not cause any trouble, but current technology cannot tell the difference.

Personal risk of developing prostate cancer can include the following:

  • Average risk: Healthy men with no known risk factors (start testing at 50)
  • Increased risk: African American men or men who have a father or brother who was diagnosed before they were 65 (start testing at 45)
  • High risk: Men with more than one relative who was affected at an early age (start testing at 40)

More information available http://www.prostatecancer.ca/Prostate-Cancer 

Supportive Treatment

Naturopathic Medicine offers supportive treatment for benign prostatic hypertrophy and patients living with and treating prostate cancer. Dr. Laura has experience to help you make better lifestyle choices, boost your nutrition and reduce side effects of radiation and chemotherapy.

Yours in Health,

Dr. Laura M. Brown, ND

Free Meal!

Well, free of gluten and perhaps more…

When Gluten Free Is Not Enough

Are you or someone you know sensitive to gluten and have cut it out and still have issues with pain, headaches, bran fog, joint pain, diarrhea, constipation, or general fatigue?

Not so nice…

Gluten is known to cross react with cow’s milk, milk chocolate, milk butyrophilin, whey protein, casein, yeast, oats, corn, millet, instant coffee and rice. That means if you eat any of these foods, even if you are gluten free, your body could be reacting to those foods as well.

Gut Permeability

If you have a gluten related disorder or Celiac disease and you have cut out gluten but not worked on healing the gastrointestinal lining, then you may have what is called “Leaky Gut”. There are steps to take to heal the lining and restore the natural mucosa. Sometimes once you heal the leaky gut, you are able to tolerate some of the foods to which you grew sensitive. If you are Celiac or gluten sensitive, gluten free will always be a part of your lifestyle.

Food Sensitivity Testing

Food Sensitivity testing is a great way to find out the resistance your body has to different foods. It provides the means for a guided elimination diet. Or you can simply cut out the potential offenders and re-introduce them one at a time and see how you feel.


Move forward with your health.

Dr. Laura M. Brown ND is trained and certified to help those with gluten related disorders, Celiac disease and the related testing, diagnosis, lifestyle design, education and nutritional support.



A. Vojdani and I. Tarash, “Cross-Reaction between Gliadin and Different Food and Tissue Antigens,” Food and Nutrition Sciences, Vol. 4 No. 1, 2013, pp. 20-32. doi: 10.4236/fns.2013.41005.

Dr. Phil Shares: How Do We Eat These Spooky Fruits?

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7 Weird Fruits and Veggies and How to Eat Them

If you’ve been hanging around the produce section at your grocery store lately, you may have noticed there are more and more downright weird-looking fruits or veggies. Don’t worry, it’s not the zombie apocalypse. Grocery stores are starting to get the memo that shoppers want a wider variety of healthier choices, and even small supermarkets are bringing in more exotic produce.

The good news is that these strange-looking fruits and vegetables don’t require a lot of fancy cooking skills. Many can even be swapped in for the produce you eat regularly. We chatted with Chef Shawn Harrison, whose seasonal creations feature some of the most “out-there” plants we’ve ever seen, for tips on how to integrate seven weird-looking fruits and veggies into your weekly meal plan.

7 Weird Fruits and Veggies and How to Eat Them

1. Black Radish

This charcoal-skinned variety of radishes is quite pungent. They can be eaten raw, but slice them thin because the skin is tough. If they’re too pungent for you, cook them to tone down the flavor.

Nutritional benefits: Like other cruciferous vegetables, they contain glucosinolates, which can support healthy cholesterol levels and the gallbladder.

How to Eat Them: These are potent, so a little goes a long way. I quick-pickle them: Toss thinly sliced black radishes with rice vinegar, tamari, ginger, a bit of sugar and a pinch of crushed red pepper. Let sit overnight.

Chef Shawn boils them in salted water, then chills, sears in a cast-iron skillet and roasts them. This is a great tip for those who are new to their pungent flavor.

Storing: Refrigerate as you would regular radishes. Discard the green tops if you don’t plan to eat them.

Sourcing: A cool-weather crop, they’re available at farmers’ markets or specialty grocers. Choose radishes that are heavy and firm, with crisp greens. Avoid ones that feel squishy or have blackened stems.

7 Weird Fruits and Veggies and How to Eat Them

2. Jackfruit

Native to Southeast Asia, these giant fruit have a neutral taste and stringy texture when eaten young. Jackfruit is becoming a favorite meat substitute (seriously) for vegetarians.

Nutritional benefits: This unique fruit contains vitamins B6 and C, plus potassium.

Storing: Whole jackfruit should be stored on the counter.

How to Eat Them: Chef Shawn likes it slow-roasted and pulled with BBQ sauce to mimic pork.

I turn it into avocado “chicken” salad: Mash an avocado, then add about two cups of (cooked and cooled) jackfruit, minced red onion, raisins and chopped walnuts, plus Dijon mustard, salt, pepper and dried tarragon to taste. Serve in lettuce cups.

Sourcing: Find whole jackfruit as well as canned varieties (packed in brine) at Asian markets, or buy the flesh prepackaged at health-food stores. Jackfruit smells sweet when ripe, so choose those without a scent if you’re planning to turn it into a meat substitute. Confession: I almost always buy the prepackaged refrigerated versions because it’s so much easier!

7 Weird Fruits and Veggies and How to Eat Them

3. Kohlrabi

These bulbous root vegetables are in the cruciferous family, and they taste a little like broccoli stems, radishes or cabbage. When young, there’s no need to peel them, but larger, older kohlrabi has tough skin that should be removed. They can be eaten raw or cooked.

Nutritional benefits: Kohlrabi shares the same benefits as other cruciferous vegetables, and it traditionally has been used to support healthy blood sugar levels.

How to Eat Them: Chef Shawn turns kohlrabi into a slaw with oil, vinegar and herbs. (Try it with his jackfruit “pulled pork” tip above!)

I like to peel and cube kohlrabi, toss it with olive oil and plenty of spices like paprika and cumin, then roast it with sweeter root vegetables like parsnips and sweet potatoes. You can also spiralize it and steam it for a lower-carb pasta swap.

Storing: Refrigerate roots for up to two weeks. Remove leaves if you don’t intend to cook them or use them within a few days.

Sourcing: Find them with the other root veggies at your supermarket, usually in summer and fall. Kohlrabi should be heavy and firm, without any brown spots. If the greens are attached, they shouldn’t be wilted.

7 Weird Fruits and Veggies and How to Eat Them

4. Kumquats

Kumquats look like baby oranges, but they’re actually their own variety of citrus. They can be eaten whole, though you’ll want to discard the seeds. Warning: The peel is sweet and fragrant, while the flesh is sour!

Nutritional benefits: Like the rest of the citrus family, they’re full of vitamin C, plus dietary fiber.

How to Eat Them: Chef Shawn slices them and adds to salads with a bitter green such as arugula.

I like to dice them and add to a mango or pineapple salsa for additional texture and a sweet-and-sour contrast. You could also add them to guacamole or, on the sweeter side, sprinkle a few slices atop vanilla fro-yo.

Storing: On the countertop as you would oranges.

Sourcing: Find them fresh in winter (citrus season) at grocery stores or preserved as marmalade at gourmet food shops. Like oranges, they’ll be fragrant when ripe with firm, blemish-free skin.

7 Weird Fruits and Veggies and How to Eat Them

5. Persimmons

While the Japanese variety of these sweet fall fruit are more commonly known, they’re also native to the United States. When ripe, their flesh is sweet and pulpy, and they resemble an orange tomato. They can be eaten raw or cooked into a pudding or other sweet treats.

Nutritional benefits: They contain vitamin C as well as fiber.

How to Eat Them: Chef Shawn eats them raw or sliced in a salad with other fruits. I like that option, but I also like to mix the ripe flesh into chia pudding, oatmeal and smoothies. Dice dried persimmons, and add to oatmeal or trail mix.

Storing: Let ripen on the counter, then use the flesh immediately or purée and freeze.

Sourcing: Find persimmons fresh in the fall at supermarkets or at Asian markets, where you can also find them dried year-round. You likely won’t find them ripe in markets, as they get quite soft. Buy them when firm, and let them ripen on your countertop.

7 Weird Fruits and Veggies and How to Eat Them

6. Romanesco

This cruciferous veggie looks like an alien version of cauliflower. It’s nearly neon green in color, with a mesmerizing fractal pattern. Though it looks too beautiful to eat, you can use it raw or cooked, exactly as you would cauliflower. Instead of slicing it, break it into florets to preserve the beautiful natural clusters.

Nutritional benefits: Similar to green cauliflower, nutritionally speaking, it contains plenty of vitamins C and K.

How to Eat It: Chef Shawn likes to roast romanesco to get a nice brown color. Roasting sweetens any vegetable, so this preparation can appeal to picky palates.

I often steam it lightly to preserve as much of that gorgeous color as possible, then serve drizzled with pesto or a bright lemony vinaigrette. It also makes a lovely addition to a veggie platter.

Storing: Refrigerate for a few days in the crisper.

Sourcing: Find romesco at farmers’ markets, or if you’ve got the space, you can grow it yourself if you live in a region with long, cool summers. Pick heads with tight clusters and no brown spots, and avoid those that feel soft or with greens that are starting to wilt.

7 Weird-Looking Fruits and Veggies and How to Eat Them

7. Sunchokes (Jerusalem artichokes)

These root veggies are actually a variety of sunflowers. There’s no need to peel their knobby skin before boiling or roasting (though you can if you prefer), and their flesh is sweet and nutty when cooked.

Nutritional benefits: Rich in the prebiotic fiber inulin, which may support healthy gut bacteria. (Word of warning: Start slow with sunchokes, as inulin is indigestible and can lead to gas and bloating if eaten in excess.)

How to Eat It: I am among those who have GI issues with these, so I tend to use them sparingly though I love the flavor. Like kohlrabi, they’re a delicious contrast to other root veggies when puréed or roasted. Purée steamed sunchokes and cauliflower with olive oil, lemon zest and a sprinkle of nutmeg for a light yet decadent side dish.

Storing: In a cool, dry place, as you would potatoes.

Sourcing: Find them at farmers’ markets or with the root veggies at larger supermarkets. When fresh, they should be firm and smooth yet knobby. Pass over those that are soft, dark or wrinkled. Tip: Sunchokes are definitely knobby by nature, but choose those with fewer knobs if you plan to peel them.

Shared by Dr. Phil McAllister @ Forward Health

Thanks for sharing the wonderful content Beachbody

Why wheat makes me eat…constantly

Wheat Makes Me Eat

Before I knew I had serious gluten issues, I always wondered why when I ate cereal or bread, I just couldn’t seem to stop. I always wanted more and was never really satisfied. Since I have been off gluten for more than 5 years, I can say that I can eat a salad with meat, fish or poultry with some great olive oil and be totally satisfied. What gives?

The research that I found today really zeros in on one reason why this constant and never ending craving for food can occur.

It’s not about will power

Weight management is not about will power.

It can be about the choices in the kind of food you eat.

Foods like gluten, for example can uncouple your natural mechanism to tell you that you are full.

Digested wheat gluten inhibits satiety

Leptin is a hormone released in digestion.

Leptin is responsible for sending a message to the brain that we have had enough to eat.

When leptin signals to the brain are impaired,  weight gain and obesity is often a result.

Recent research illustrates that  wheat gluten prevents leptin from binding to its own receptor, thus preventing the brain from receiving the signal that you are full.

Want to learn more information on gluten sensitivity?

If you are interested, email drlaura@forwardhealth.ca

From the heart, mind and research of Dr. Laura M. Brown, ND



Dr. Phil Shares: One of The Simplest Ways To Stay Fit and Trim As We Age

Can Walking Help Weight Loss-header

Are your walks a tad, well… wimpy? We all know that exercise promotes health benefits and weight loss, but does walking count as real exercise? The kind of exercise that blasts fat in record time?

Certainly, but not all walks are equal when it comes to losing weight and boosting cardiovascular health. A fit person who stays within a healthy weight range, for example, isn’t likely to drop many pounds with a walk (even a brisk one). But if you’re overweight or just starting out, power walking may help you lose weight.

Walking for all fitness levels is also affordable, safe and highly accessible, and perfect for beginners looking to take it up a notch or gradually ramp up exercise intensity and frequency.

Torch More Calories by Walking Faster

If you have only a few pounds to lose and you don’t have an extra two hours per day, you’re better off alternating your favorite walking workouts some days of the week with more intense routines and HIIT sessions, in order to train for fat loss.

According to the National Institutes of Health, a 200-pound person burns about 500 calories with a one-hour walk, and people who weigh less would have to walk longer to burn as much. Since muscle is more active and burns more calories than fat, a more muscular 200-pound person would burn a significantly more calories during the same walk as a less fit 200-pound person!

Harvard University studied 12,000 adults and concluded that those who live in cities are less likely to be overweight than those living in the suburbs. For example they found that 37 percent of the men living in urban parts of Atlanta were overweight, compared to 45 percent of the men living in suburban Atlanta. Why? Because on average, people who live in cities have to walk more.

Make Your Walk a Heart-Thumping Cardio Workout

If you’re a good candidate for walking to lose weight, go for it. As you become accustomed to your daily walk, even if you’re starting out relatively slow, you’re likely to increase intensity as you feel stronger and more confident. From there you can step up the intensity to include cross-training workouts, hiking, maybe even an INSANITY workout now and then.

Here are a few things to keep in mind while you’re power walking, according to San Francisco running coach Danny Dreyer, author of Chi Walking performance books and DVDs. To maximize your results and avoid any aches and pains, pay careful attention to your form. Once you’ve made a habit of maintaining good posture and brisk strides, you’ll transform your body into a much more efficient walking machine — and you’ll burn even more calories!

Can Walking Help Weight Loss

Posture Tips for Walking Harder, Faster, and Farther

– Lower your chin parallel to the ground; don’t jut your head forward.
– Consciously draw your navel in toward your spine, and keep your back straight. (Think “tall” but not stiff.)
– Lift your chest and comfortably draw your shoulders down your back.
– As your propel yourself forward with each step, it may feel natural to lean slightly forward. Lean from your ankles, not your hips.
– Keep your elbows bent 90 degrees and don’t swing your arms too high or cross them in front of you.
– If you want to increase your walking speed, take smaller steps instead of wider ones.
– Most people automatically rotate their hips a little as they walk. If you don’t do this naturally, try to develop the habit to reduce the impact on your joints.
– Land on your heels with the front of your feet raised, rolling into the next step. When you land flat-footed, you create undue stress to your knees, ankles and feet.
– Finally, pay attention to how your walking shoes feel. Walking shoes wear out from the inside, so it’s not always easy to tell when you need a new pair.

Is There an App for That?

To lose weight with walking and cross-training, pedometers and mobile apps can make walking more like a game. Since it might take a month or so for you to notice a difference in your weight, these apps can help you stick with it. For more inspiration, try these:

Does the thought of winning money motivate you? Pact is an app developed to monetize health improvement. Just sign up and tell the app your goals. You won’t get rich, but you can earn a dollar here and there.

Walk for charity! The Charity Miles app has paid out more than a half-million dollars to various organizations. It works for other activities too!

If you’re like a lot of people, music plays a key role in your fitness regimen. Use it to stay excited about your daily walk. Crank up the speed (and beats-per-minute of the music), and the pounds will fall off more quickly. Or try Spotify, which will create an instant playlist for you based on your music preferences and walking speed.

If music isn’t your thing, consider podcasts, audiobooks, or a walking mediation to keep you motivated to return to your walking workouts often.

Shared by Dr. Phil McAllister @ Forward Health

Thanks for Sharing the content Beachbody.com

Dr. Phil Shares: Why Naps Are Good For Us

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6 Reasons Why You Need to Take a Nap

Take a moment to ponder the following question (after you stop ROFL, of course): When was the last time you got seven to nine hours of good, deep sleep?

Now, ask yourself this: When was the last time you took a nap? You know, that amazing thing we used to do as children every single day?

Guilt. Shame. Peer pressure. These are just some of the reasons adults ignore their bodies’ plea for nap time and push through the day with caffeine and sheer force of will.

The thing is, a slew of scientific evidence suggests that if we could get past our societal hang-ups about napping and make it a part of our daily routine, a cornucopia of benefits may await us. And of course, we realize that depending on where you work, office naps are generally frowned upon, but hey — this may help you make the case for turning the break room into a nap room.

Read on for six of the most game-changing consequences of snooze your body can use.

1. Napping Is Better Than Coffee
When you hit the afternoon slump, you make a beeline for the coffeemaker, thinking that a jolt of caffeine will give you a much-needed boost.

But according to a 2008 study, you’d be better off finding a quiet spot and putting your head down. The study compared the effectiveness of a nap with caffeine in three areas: the improvement of declarative verbal memory, procedural motor skills, and perceptual learning. Researchers found that naps enhanced the recall of words compared to the placebo and caffeine groups, while caffeine actually impaired motor learning when compared to getting a short snooze in.

2. Napping May Help You Lose Weight
Here’s another reason why some choice shut eye may be a better option than a strategic cup of joe and it has to with something called cortisol.

Cortisol is also known as the “stress hormone” and we produce it naturally when life is throwing you curveballs. Repeatedly. Drinking coffee can create an excess of cortisol to speed around your body. That’s less than ideal for a number of reasons, not the least of which is that extra cortisol may lead to increased glucose intolerance, which plays a role in packing on pounds.

In addition to a nice nap being better at boosting cognitive performance than coffee, a 2007 study suggests that napping does the opposite of coffee and actually decreases the amount of fat-storing cortisol in the body.

3. Napping Can Help Reduce Mindless Food Cravings
The next time you get less than your normal amount of shuteye, keep tabs on how much you eat the following day. If it’s more than usual, the culprit could be an imbalance of the “hunger hormones” ghrelin and leptin. Ghrelin triggers appetite while leptin signals that your body has a sufficient amount of food energy to work with.

A Stanford study suggets that lack of sleep can lead ghrelin to increase and leptin to decrease — ideal conditions for overeating and over time, weight gain. A solid 20 to 30-minute nap can help to restore a balance of ghrelin and leptin, resulting in fewer zombie-like trudges to the fridge.

4. Napping Is Part of a Healthy Lifestyle
For “optimal health,” the American Academy of Sleep Science and the Sleep Research Society recommend that adults get at least seven hours or more of sleep a night. Every night. Not just the weekends. A 2016 CDC study showed that 1 in 3 American adults aren’t getting their seven or more hours of sleep in. And the consequences aren’t limited to an afternoon slump and habitual yawning: A 2006 study by the Institute of Medicine called sleep deprivation among Americans an “unmet public health problem,” linking the chronic lack of sleep to a “deleterious health consequences.”

5. Napping Can Reduce Stress
Researchers at Pennsylvania’s Allegheny College investigated whether or not a 45 to 60-minute nap in the middle of the day can help the cardiovascular system recover in the wake of stressful events. They subjected nappers and non-nappers to psychological stress and found that while both groups’ pulse rates and blood pressure rose during the stimulus, the nappers’ blood pressure was significantly lower in the recovery phase. So, if you know you have a stressful week ahead, pencil in some nap time to give your brain a rest.


6. Cat Naps Count, Too
By now, you may be persuaded that there’s a lot to be gained from a nap. But the fact remains that most people don’t have the time or opportunity to fit in a 20 to 30-minute snooze in the middle of the day. Well, it turns out all you need to do is follow the example set by our feline friends: A 2008 study showed that even a mere six minutes of shut-eye is enough to enhance your memory.

So, grab a pillow, find a quiet corner/chair/couch/bed and dream about all the ways you’ll benefit from a few more zzzzs

Shared by Dr. Phil McAllister @ Forward Health

Thanks To Beachbody.com for sharing