Dr. Laura’s Veggie Wraps

Veggie Wraps: Easy Quick and Simple Lunch

 The collard greens make great wraps, warm or cold.

Ingredients:

Sprouted Mung beans, cooked according to package.

Quinoa, cooked according to package

2 tbsp olive oil.

Collard leaf greens

Cooking Quinoa:

Generally quinoa needs twice the amount of water to cook. You bring it to a boil without the lid, then turn it down to a simmer, add the olive oil, cover the pot and give it 15 min or so.

Quinoa is high in protein and, for most, very easy to digest. Gluten free quinoa grown in Canada is available at Costco and most local grocery stores.

Cooking Mung Beans:

Sprouted mung beans should be rinsed in a sieve with water, placed in the pot and then covered with three times the amount of water than beans. Bring them to a boil with out the lid, then turn down and let simmer for about 30 minutes. Drain and rinse again.

Mung beans are a cooler neutral food with a sweet flavour. Mung beans detoxify, improve digestion and alleviate inflammation in the body. They are also useful in the treatment of edema (swelling) of the lower extremities, high blood pressure, impatience and restlessness. I found sprouted mung beans by the Sasha Bread Co. at Longo’s in Guelph, and they are commonly available at most local grocery stores.

The quinoa and mung beans may be mixed, then placed into small jars like the one pictured above. these can be stored in the fridge for up to 3 days or frozen for up to a month. Easy to grab and go for lunch.

Collard Greens

Collard greens are a part of the cabbage family and therefore are helpful to detoxify. They help both phase I and II liver detoxification and provide a good source of fiber. It’s a dark leafy green so a good source of magnesium as well. Break off the end and eat it or tuck it up into the quinoa and mung bean mix and make your wrap. They can be eaten raw, or lightly steamed. To steam, rinse then place on a plate and put in microwave for 30 seconds.

Plastic Free Beeswax Wrap

I make wraps travel well in a beeswax dipped cotton cloth. It’s a bit sticky so it sticks when you fold it. Mine was a gift. I’ve seen them at Goodness Me! and Stone Store in Guelph, and also found a great recipe to make your own plastic free food wrap.

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

Dr. Laura: 11 Ways to Use Plants as Medicine

11 Ways to Use Plants as Medicine

Plants are essential to us. They provide food, healing and medicine. Learn 11 different ways plants can be used as medicine.

1. Plants as Food – Food as Medicine

PHYTOCHEMICALS

There are more than 5,000 phytochemicals identified plus many we suspect still remain unknown. Turns out, Mother Nature has packed a punch of power in the plant kingdom.

Many plants contain one or more of these 5,000 nutritional perks that helps us:

  • Defend against pathogens, parasites, and predators.
  • Protect against chronic disease, including cardiovascular disease, neuro-degeneration, and cancer.
  • Purify and renew the blood
  • Nourish
  • Cleanse body of toxins
  • Stimulate effects
  • Relaxing effects
  • Anti-inflammatory

2. Extractable in water as TEAS and DECOCTIONS

  • Teas use the leaf or flower dried, then steeped in hot water
  • Decoctions use roots, tree barks, different seeds and nuts and are let sit over night in cool water and then brought to a boil, left to simmer for 20min.
  • Gentle
  • Will last 1-2 years if stored in a cool dry place, away for sun. Preferably in glass or stainless steel container.
  • Sip and enjoy as a drink
  • Teas in the right dose and duration, can act medicinally
  • Pour into bath to stimulate circulation, relieve cramps, break a fever, produce a sweat, detoxify the body, ease aches and pains. (Try it with ¼-1/2 cup grated ginger root in a hot bath to ease aches and pains- you can place the ginger tied up in a cheese cloth, or steep it first then add its water to the bath).
  • Herbals teas you may be made for a SITZ bath – you likely won’t be drinking these teas, but soaking your bottom end in it… different herbs can help heal perineum after birth, hemorrhoids and fissures.

3. Ground up/ mashed up applied externally as a POULTICE

  • Helps draw out pus, slivers, calms inflamed skin, eyes. Directly on skin or in a cotton cloth or gauze.
  • Potato works great

4. Cotton cloth soaked in hot herbal tea the applied to skin as a COMPRESS

  • Cover with another towel and hot water bottle. Leave in place for 20-30 minutes. Helps relieve cold, painful, inflamed, congested body parts.
  • Calendula is often helpful

 

5. Extractable in alcohol or water, sometimes glycerin  as TINCTURES

  • Alcohol most popular: it extracts alkaloids, resins, volatile oils, vitamins, minerals, tannins and more. Alcohol based tinctures will last at least 10 years.
  • Liquids- take in drop doses
  • Add to hot water to drive off alcohol if person is alcohol sensitive
  • Dried to make powder which is put into capsules or tablets
  • Professionally blended to suit individual needs. Customized and adjustable.
  • For a time, not forever.
  • Very effective and combined for many different purposes

 

6. GEMMOTHERAPY

  • Encourages the proper function of the organ and helps drive toxins out.
  • These are plant extracts made from the spring buds and embryonic tissue of trees and shrubs.

 

7. Steeped in VINEGAR

  • Organic apple cider vinegar with tarragon, basil, rosemary, thyme, and can use touch of spring tonic greens like dandelion, chickweed or nettle. Place in glass jar, secure lid and sit in sunlight for 4-6 weeks. Then strain the vinegar from the herbs using cheesecloth and store in cool dark location.
  • Goodness of the apple cider vinegar plus the herbs

 

8. Extracted through steam distillation  as ESSENTIAL OILS

  • Mostly for external use, very concentrated and potent. Often needs to be dilute in a carrier oil before applied direct to skin or in bath.
  • May be diffused – with in 3 seconds every cell in your body will be affected by the properties of the EO.
  • Facial steams- add 3 drops to a bowl of boiling water and use a towel to tent yourself over it. Inhale and steam for 8 minutes.

 

9. Herb infused oil blended with bees wax as SALVES

–     Used to help skin heal, soothe burns, soften scar tissue.

10. Essence as BACH FLOWER REMEDIES

  • Vibrational Medicine made by sun infused flowers in spring water for 4-8 hours. Mixed with oak aged brandy to produce the mother tincture.
  • Alcohol provides the most effective preservative for the vibration- maybe for decades. Without it the essence would only last a few days. Vinegar or glycerin will preserve for about 5 years.
  • After mixing up the ‘Mother’ remedy, it is succussed (pounded on the bottom of the bottle) about 100 times.
  • A stock remedy is made by a 50/50 blend of Brandy and spring water and 5 drops of the Mother, then 100 succussion.
  • A patient remedy is then made 10-50mL of 30% organic vegetable glycerin and 5 drops of the stock remedy, succus 100 times.
  • 3-5 drops three or more times daily will provide a catalyst to re-awaken natural life force within us.

 

11. Potentized as HOMEOPATHICS

  • made from plants and also animals, minerals and imponderables.
  • Any substance given to a healthy person in a suitable dose will cause that person to become ill in a specific and unique pattern
  • The same substance in its energetic dose will remove the symptoms. – “Like treats like”
  • Titrated down below the point of Avagrado’s number – no actual molecular substance left, only the vibrational & energetic properties.
  • Succussion by hand or machine. Similar process to the BACH flower remedies, using spring water or pure alcohol (vodka), then succussing many many times and subsequent dilutions.
  • Works on a quantum physics philosophy
  • When accurately prescribed can be very helpful.
  • Don’t interact with other medications, however other medications may be an obstacle to the remedy working as well as it could.

Dr. Laura M. Brown, ND

Resources:

Robinson, Karl. 1980. Homeopathy: Questions and Answers. Robinson. London.

Soule, Deb. 2011. The Women’s Handbook of Healing Herbs. A Guide to Natural Remedies. Skyhorse Publishing. New York.

Willard, Terri. 2007. Flower Essence. Emotional Alchemy and Spiritual Evolution. Wild Rose College of Natural Healing Alberta.

Dr. Laura: Root Cause Medicine

Root Cause Medicine

 

How do you get to the root cause of your health problems?

Welcome a medical professional who:

  • Goes over the underlying patterns identified in your recent blood work, imaging and lab reports.
  • Considers laboratory values within ranges and patterns to achieve optimal health, not necessarily waiting until there is frank disease.
  • Collects a detailed health history.
  • Reviews medication side effects
  • Performs an in-clinic physical health screen to look for patterns of cellular health deficits and nutritional decline.
  • Appreciates a medical consideration of how your body, emotional, cognitive and spiritual systems orchestrate and integrate.
  • Knows how to guide you to use food and plants as medicine.

 

Doctor as Teacher

You, at any time, can ask questions. Learn about your condition so you can make an informed decision about your health. You are living in your body 24/7 – so it’s your temple abode. You help your practitioner understand your experience and your practitioner helps you understand why you might feel the way you do.

It is not a one or the other mentality.  You may choose to see your family doctor, your specialist and your naturopathic doctor.

The fist appointment with a naturopathic doctor is about an hour. Based on what is discovered in the first appointment, a treatment plan is created. Things like sleep hygiene, understanding how stress affects the body, diet tips and detoxifying naturally are a part of the general plan, made are made specific to the individual needs.

Recommendations for further testing may be made. Further testing may include things like comprehensive hormone panels, stool analysis, organ system testing, organic acid testing, genomic, nutritional or cardiac profiles, food sensitivity analysis or environmental toxicity.

You may choose to engage in a specific program which helps stimulate your body’s natural mechanisms of healing. These programs may be executed in follow-up sessions that last about 30 minutes and may take place once a week for 4-6 weeks, or may be spaced out more or less, depending on the needs of the individual.

Upcoming Free Educational Seminars

Location: Goodness Me! Guelph

Wednesday April 25, 6:30-8:00pm Simplifying Stress

Wednesday May 16,  Beautiful Botanicals

Wednesday June 13, GUT Circadian Rhythm

Dr. Laura M. Brown ND is a Naturopathic Doctor with a Functional Medicine approach. She is a Certified Gluten Practitioner, a HeartMath Certified Practitioner and is a graduate of Adapt Level 1 at Kresser Institute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the world around them. www.forwardhealth.ca

 

Dr. Laura: Get your GOOD Carbohydrates: Easy Roasted Veggies

FRESH, WHOLE & NATURAL

Our bodies are designed with a blueprint made many hundreds of years ago.  Our lifestyles and environment have changed a lot since then, but our bodies have not.  We need whole, real foods. This means preparing ahead, especially things like our complex carbohydrates. We need to look to root vegetables more and breads or packaged/fast food less for our carbohydrate intake.

  • Ultra-processed foods contribute over 90 percent of all added sugars to the diet
  • A 10% increase in the consumption of ultra-processed food leads to a 12% increase in the risk of cancer.

CARBOHYDRATES

Carbohydrates provide energy to think, move and build our body. Focus on slow carbs, not low carbs. This means selecting carbohydrate foods rich in fibre, a critical nutrient that slows the release of sugars into our bloodstream and helps us eliminate waste. Skip the gluten– research is clear is affects most all of us to one extent or another. It’s not always about the intestinal tract – gluten can affect skin, brain and muscles too.

Good sources of carbohydrate & fibre: Hummus/beans/lentils, sweet potato, yucca, yam, quinoa, coconut, teff, psyllium, flax, wild and brown rice, squash, celery, gluten free oats, and whole fruits like berries, apples and pears.

Preparing  roasted vegetables is one of my favourite ways to get my good carbs into my daily routine. I’ll do a tray like the above about 2x a week. Then I can place the veggies in a pyrex container and pull a few from it and chop up to top a salad or warm up to have with fresh steamed greens and my pick of protein. It’s really quiet easy- wash them up, chop them how you’d like and toss in a little olive oil. Throw a sheet of parchment paper (I buy mine at Costco) on the cookie tray for easy clean up. Place the veggies on the tray and put some salt and pepper on them. Sometimes I will add Italian spice, rosemary or maybe some fennel seeds. Convect bake at 350F for 30-40 minutes (depends on your oven and how much you liked your veggies cooked).

Pretty cool that if you eat the cooked and cooled potatoes – white or sweet – you will not affect your blood sugar the same as if they are hot. This is because a potato cooked and cooled forms a resistant starch which slows the stream of sugars into the system. The resistant starch is fantastic food (prebiotic) for the good bacteria in your gastrointestinal tract too! So even more reasons to chop and put on some greens and take for lunch. Also the asparagus is good prebiotic as well.

PLANT POWER

There are more than 5,000 phytochemicals identified plus many we suspect still remain unknown. Turns out, Mother Nature has packed a punch of power in the plant kingdom. Many plants contain one or more of these 5,000 nutritional perks that helps us:

  • Defend against pathogens, parasites, and predators.
  • Protect against chronic disease, including cardiovascular disease, neurodegeneration, and cancer.
  • Purify and renew the blood
  • Nourish & cleanse body of toxins
  • Stimulating effects
  • Relaxing effects
  • Anti-inflammatory
  • Provides many vitamins and minerals

 

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

Dr. Laura: GUT Circadian Rhythm

Insomnia, pain, fatigue, stress? How do you get to the root cause of your health problems?

SLEEP?

HORMONES?

OUT OF BALANCE?

Do you have sleep issues? Hormone issues? Or just feel out of balance?

 

Learn How Gut Microbes

Affect Your Circadian Rhythm

Join Dr. Laura M. Brown ND, Wednesday June 13, 2018 and  you will learn how circadian rhythms of gut microbes ultimately intertwine with our own circadian rhythms, which regulate our sleep/wake cycles, hormone release, and metabolism.

Comprehensive Stool Analysis 

Dr. Laura is a registered Naturopathic Doctor with a functional Medicine approach. Dr. Laura gets to the root cause of your health issue and stimulates the natural mechanisms of healing. Her individualized protocols are designed with time-proven remedies and the latest scientific research. Her inviting nature will meet you where you are, and inspire you toward a more healthful, purpose-filled life.

Dr. Laura: Beautiful Botanicals

Botanical Medicine

Garden enthusiast? Plant lover? Curious about natural medicine?

 

Wednesday May 16th, 2018 at Goodness Me! 

Dr. Laura M. Brown, ND will share with you her passion of botanical medicine and how it aids in the treatment of many common health issues.

Develop a greater appreciation for the wondrous value of medicinal plants.

Dr. Laura M. Brown, ND is a registered Naturopathic Doctor with a functional Medicine approach. Dr. Laura gets to the root cause of your health issue and stimulates the natural mechanisms of healing. Her individualized protocols are designed with time-proven remedies and the latest scientific research. Her inviting nature will meet you where you are, and inspire you toward a more healthful, purpose-filled life.

Dr. Laura: Wheat & Gluten Sensitivity Testing

WHEAT & GLUTEN SENSITIVITY TESTING

There are over 100 proteins in wheat, which includes gluten, but is not limited to gluten.

Every time any of us eats gluten, some damage is done to the small intestinal lining. For most, it recovers and repairs in about twenty minutes . For those who are genetically susceptible it may take up to five hours. Then the next meal comes. Over time, repeated meals containing gluten repeat the damage, with little time of repair and recovery and eventually the body cannot keep up. Some trigger point of stress or illness may make it more difficult for the recovery. Then the signs and symptoms may show up. Not everyone has traditional symptoms of fatigue, weight gain, bowel issues, pain, gas, or bloating. Some have apparently no symptoms at all.

Gluten sensitivity plays a role in things like:

  • Attention Deficit Hyperactivity Disorder (ADHD)
  • autism
  • schizophrenia
  • cerebellar ataxia
  • depression
  • anxiety
  • fertility
  • autoimmunity
  • celiac disease
  • dermatitis herpatiformis
  • polymyalgia

 

A lot of gastroenterologists know how to screen for celiac disease, they’ll typically test for antibodies to alpha-gliadin, transglutaminase-2, maybe if they’re current with the scientific literature they’ll also screen for antibodies to deamidated gliadin and endomysium.

If some of these tests are positive, then they might do a biopsy to determine if there is damage in the small intestine. If the tests are negative, the patient’s generally told that they don’t have celiac or gluten intolerance and that’s as far at it goes.

However, research shows that people can and do react to several other components in wheat above and beyond alpha-gliadin, the fraction of wheat that is involved in the pathogenesis of celiac disease, and these include other epitopes of gliadin like beta-gliadin, gamma-gliadin and omegagliadin; glutenin, which is the other major half of the wheat protein; wheat germ agglutinin, which is a lectin in wheat; gluteomorphin; and deamidated gliadin. What’s more, people can react to other types of tissue transglutaminase, aside from tGT-2, including type 3, which is primarily found in the skin, and type 6, which is primarily found in the brain and nervous system tissue.

If this is you, the gluten you eat may affect your brain or your skin, or maybe your muscle, but you will be completely missed by conventional testing. I emphasize – just because the two markers your conventional doc tests your for come back negative, it does not mean you are not free from wheat related damage. Also, just because you do not have symptoms you think are related to wheat, doesn’t mean you are free from its (potential) body-wide damage.

How do I find out?

Enter Cyrex Array 3 testing. It is the most comprehensive form of wheat sensitivity testing available today. It involves a simple blood test and will test for the two markers your conventional doctor sends for plus 22 other markers.  You’ll have to confirm this at time of testing as pricing can vary. You will need an appointment with Dr. Laura M Brown, ND, Certified Gluten Practitioner, before and after your test. Dr. Laura will help interpret the test and proved direction for next steps. Dr. Laura has extended training in diagnosing and treating gluten related disorders.

Now it is important to note that Cyrex Array 3 will not diagnose Celiac, only the gold standard of positive intestinal biopsy will prove that, but it can tell you how strong the markers related to Celiac or other forms of non-celiac gluten sensitive (NCGS).

 

Here’s what the test results look like:

 

Test Prep:

 

This is a blood test that measures antibodies. As such, in order to improve the accuracy of

your test results, you must ensure adequate exposure to wheat beginning 25 to 30 days

before you schedule your blood draw.

Exposure to wheat allows your body to form antibodies if you do have sensitivity. Avoiding wheat before this test could cause a false negative result, meaning that the test states you are not sensitive to wheat when you actually are intolerant.

 

 

For more information visit www.cyrexlabs.com or book an appointment with Dr. Laura M. Brown, ND at Forward Health.

 

Dr. Laura: A Valentine’s KISS Recipe

Valentine’s Day Dessert- a KISS Recipe!

Keep It Simple Sweetie!

Don’t you just love simple desserts? This won’t take long to make. There is no baking. It is free of gluten, dairy, egg, corn & soy! haha – It’s just fruit. So it’s vegan too.

How easy to please  any squeeze.

All you need is a heart shape cookie cutter, a knife and some fruit. Any melon will do. To cut the kiwi fruit, just peel it, then carve out a little notch along the oblong. Then sliver off a little along either side to make it shaped like a heart. Then cut across to make slices.

Voila!

Spread a little love!  It keeps you young & vibrant.

Dr. Laura M. Brown, ND

Dr. Laura: Acupuncture- More than pain relief

Acupuncture releases natural pain killers, promotes blood flow, stimulates hormonal balance, relaxes tight muscles, calms anxiety, lifts depression, and promotes digestion.

This ancient Chinese therapy effects every major system of the body, including the cardiac, gastrointestinal, circulatory, cerebral, genitourinary, endocrine and immune systems.

Traditional Chinese medicine

Get to the point…

Some people explain acupuncture in terms of energy and meridians. While this is not wrong, it would be equally right to explain that the energy is based on nerve conduction and proper firing of the nervous system.

Each acupuncture point is a small area about 1cm in diameter. They are where groups of nerves meet below a small opening in the facia. Needling these points, electronically stimulating or even applying vibrational therapy or direct pressure activates the points. This will help dissipate energy that has built up or, alternatively, stimulate the flow of energy to the area.

Did you catch that? Needles are only one way to stimulate the point. If you don’t like needles and wish to try a needle free way of stimulating the points, there are alternatives.

Acupuncture:

1. Relieves pain.

2. Reduces inflammation.

3. Brings balance in the body.

 

What’s in it for me?

Acupuncture is a drug free way to address:

  • TMJ/ jaw clenching
  • sciatica
  • blood pressure
  • anxiety
  • depression
  • constipation
  • diarrhea
  • inflammation
  • joint pain
  • acute injuries
  • frozen shoulder
  • PMS
  • bursitis
  • arthritis
  • fatigue
  • common cold
  • headache
  • sinusitis
  • insomnia
  • muscle tension
  • PCOS
  • tinnitus
  • ulcerative colitis
  • vertigo
  • weak immune system
  • fertility

Usually relief is found after the first 30 minute treatment. It typically takes 4-8 treatments to restore balance and heal the body. Sessions can be daily, biweekly, weekly. For maintenance, once a month.

Under Ontario regulation, Naturopathic Doctors are able to perform acupuncture. If claiming under your benefit plan, it will be considered as “naturopathic services”.

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

Dr. Laura’s Microwave Cake

Start your day right.  It takes only 5 minutes to whip up this dairy free, gluten free breakfast cake. It is a good source of fibre and protein and has no added sugar.

 Microwave Mug Cake

In a large mug or small dish, with a fork, combine the following :

1/2c egg whites or 2 eggs

1 small ripe mashed banana

1 tbsp olive, avocado or coconut oil

1/4c ground flax seed

1-2 Tbsp c chia seed OR Quinoa OR unsweetened Cocoa powder

1/8 tsp baking soda

Microwave for about 3min (depends on the strength of your microwave). It is done if the centre bounces back when you touch it. If it is not bouncy in the middle, put it back in for 30 more seconds and test.

For more Paleo mug cake recipes here.

From the kitchen of Dr. Laura M. Brown, ND.