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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.
Craving carbohydrates and don’t know how to get them under control?
Here are 5 easy steps to help put you back in control.
- Test your Candida levels.
- Eat a meal with protein and healthy fats
- Eat within your 30 min glycemic window after exercise
- Eliminate processed foods
- Deal with your stress.
If your Candida abicans levels are out of balance, you will find you have an insatiable sweet tooth, always need something sweet after a meal and suffer from a mix of possible symptoms like brain fog, headaches, sinusitis, join pain, skin rashes, bloating, gas and diarrhea. These crazy critters can actually yank on your nervous system chain, send messages to your brain saying “I want sugar”!! So, don’t blame your self wholly, however it is you who has to take responsibility. Just like saying to a child “no, you can’t have a cookie right now” you have to put your foot down and say the same to yourself. Or those terrible little Candida critters who are running your world right now. How do you know if it’s you or them? How do you get rid of them?
A simple 15 minute test in our clinic will help you get a sense for your levels of Candida. Email firstname.lastname@example.org. Getting your micro biome back in balance will also reduce inflammation and restore nutrient absorption. With scientifically proven therapies, my patients are able to reduce Candida albicans levels and re-set many micro biomes within 1-3 months of therapy.
Boost Nutrient Density
Sometimes when we crave sweets we actually need to eat something with protein and healthy fat to increase nutrient density and satiation. For example, try eating a handful of almonds and an apple or a slice of chicken or turkey with some avocado – then wait 5-10 minutes and see if you still crave the sweets.
30 Minute Glycemic Index
After an intense workout, you have depleted the glycogen stores in the muscles. To optimize energy for your next workout and balance your carb intake later, eat something with carbohydrates in it within thirty minutes of working out. For some this means a quick protein drink with some carbs in it, an orange or a banana or a healthy homemade nutball. Eating a full balanced meal with in two hours of your workout will also help balance your blood sugar and keep you from craving carbohydrates.
Ditch the Processed Foods
Processed foods often have little fibre and a lot of sugar. This means the sugar from the food gets quick access to your blood stream. what results are spikes in your blood sugar levels, triggering an influx of insulin to quickly get the levels under control. Consequently, your blood sugar quickly drops and you feel like you need to have more to eat. On it goes, the sugar craving roller coaster. Instead, try to eat foods high in fibre, with some proteins and healthy fats so your blood sugar levels are more regulated.
Get Stress Under Control
Serotonin and dopamine are feel good neurotransmitter which get depleted in stress. Eating carbohydrates helps boost these neurotransmitters. This is why, when we feel stressed, we crave comfort foods, which are carbohydrate based. Secondly, elevated cortisol will increased the demand for carbohydrate consumption because it blunts the desire for proteins and vegetables. Learn how to emotionally regulate and manage your stress and you will find it easier to naturally make healthier food choices.
From the heart and mind of Dr. Laura M. Brown, ND
Move past your pain! Complimentary seminar on Wednesday March 29th. Dr. Laura M. Brown, ND shares some of the natural approaches to manage the inflammation that causes joint pain and what therapies may be considered to repair and reverse the damage.
Many different conditions can lead to joint pain:
Joint Pain Educational Seminar:
Wednesday March 29th, 2017 2:30- 3:30pm
Nature’s Signature Guelph (Seminar to be held at the Starbucks inside the Metro store at the corner of Edinburgh and Stone – 500 Edinburgh Rd. S. Guelph)
Call 519.822.8900 to Register.
This seminar is intended for educational purposes only and does not provide individual medical advice.
Do you constantly feel tired and find it difficult to get to sleep and equally difficult to rise in the morning?
Do you regularly suffer from headaches, constipation or diarrhea, bloating, rashes, joint pain or lack mental clarity?
If you answered yes to one or more of these, you may need to detoxify.
Where do toxins come from?
- vehicle exhaust
- plastics leaching into our water and food supply
- off-gassing from home or office rents: new floors, paint, adhesives, carpet, drapes
- industry by-products
- heavy metals (i.e. lead, mercury, cadmium)
- fast food toxins (refined cereal grains, industrial seed oils, sugar and processed soy)
Our bodies are always detoxifying. We do so naturally through our:
Benefits of Detox
- improve circulation and metabolism
- slow aging
- improve ability to cope with stress
- declutter your mind
- lift your mood
- reduce inflammation
- feel relaxed & energized
Get Started – Easy as 1,2,3…
- To get started, come in to Forward Health or call us at 519.826.7973 to book your free metabolic detoxification assessment. This will help you understand at a high level, what areas of your body are most needing support.
- Learn more about how you can lower your toxic burden on April 5th with Dr. Laura M. Brown, ND.
- After you have an idea of why you may not be feeling your best, next steps involve a comprehensive detox assessment using laboratory testing and interpretation. This is available to patients at Forward Health. Naturopathic Doctors are well trained in identifying and treating toxic burden. A full intake and course of treatment will be explained as you engage in your individualized plan.
Perfect for the chocolate fix and high in magnesium, fibre and prebiotics.
Gluten, dairy, egg free & dreamy!
Preheat oven to 350 F. Convect bake. (Bake will work too, it just takes them a little longer.)
Melt the following in pan on low heat while stirring constantly. Takes less then 2 minutes.
1/2 c coconut oil
2/3c unsweetened cocoa powder
1 tsp vanilla
2 tbsp almond milk
Set aside… or put directly in food process in next step:
In a food processor place the following ingredients:
The chocolate from above
1 cup *black beans (drained if using from can). See below on cooking idea.
1/2 c almond meal (I make my own by processing whole almonds)
4 pitted Medjool dates
2 tbsp ground flax seed OR chia seeds
1/8tsp ground sea salt
1/4c dark gluten free dairy free chocolate chips
Puree in food processor until smooth. Takes about 3 min. You may have to scrape the edge to get it to all mix entirely.
Prepare 8×8 or similar size pan with parchment paper. Cut to size. Place contents and press into pan.
Bake for 15-18min or until edges appear dry. Sprinkle with sea salt while still warm.
Store baked brownies in fridge for up to 1 week.
* I like the less processed version of soaking the beans over night versus using the canned. Place a couple of cups of the black turtle beans in a casserole dish and fill with water. Change the water out a couple times during soaking if you can. Soak for 8-12 hours. Cook on stove in 3x as much water as beans. Lightly boil for an hour or until tender. Rinse. This recipe uses 1 cup. Extra beans are great to mix up with quinoa or brown rice for other meals. They can also be frozen for future use.
From the heart and kitchen of Dr. Laura M. Brown, ND
What is stress really all about?
Dr. Laura speaks on the phases, feeling and ways to combat stress.
Phases of Stress
According to Hans Seyle’s Generalized Adaptation Syndrome, there are 3 stages of the body’s natural built-in response to demands made on an individual.
- Alarm reaction – “fight or flight”
- Resistance stage, which is the body adapting well and actually strengthening to a new level of stress.
- Exhaustion stage, when the body no longer has the means to continually adapt and strengthen, but rather breaks down in response as a result of the depletion in body.
As you can see, stress is normal part of living and what makes us stronger is a challenge to our system. It is important that periods of intense activity or stress on the body need to be followed by periods of intense rest. If the stress persists without proper rest, then dis-regulation and illness may develop.
Long term stress usually manifests as anxiety. Symptoms of anxiety include mental, emotional, physical and cognitive.
- Anticipation of the worst
- Difficulty concentrating
- Poor memory
- Loss of interest, depressive state
- Troubles sleeping
- Digestive troubles
- Heart palpitation
- Feeling tension, twitches
- Aches and Pains
- Shortness of breath, constriction in chest
Learn to Relax
Easier said than done! Try to set out the intention for the following:
- Time with loved ones
- Regular routines for eating, exercise and sleep
- Create something
- Walk barefoot in the morning grass
- Focus on a steady breath, in and our of your heart area
More Information for Free
Dr. Laura M. Brown, ND presents Simplifying Stress at Goodness Me! in Guelph on Tuesday, August 30. Register Here. This session is for those curious about how we respond, adapt and can be overwhelmed by stress. Dr. Laura will share with you ways to clinically evaluate the state of stress, possible remedies to consider or avoid at different stages of stress and how to prevent future impacts.
Hoffmann, D. (2003) Medical Herbalism. The science and practice of herbal medicine. Healing Arts Press. Vermont.
Sarris J., Wardle. J. (2014) Clinical Naturopathy 2e. An evidence based guide to practice. Elsevier. Australia.
picture from diplolearn.com
We know that 70% of our immune system is in our gastrointestinal (GI) tract.
Stands to reason that with any body wide inflammatory response, we could start with the health of the microbiome in our GI. We carry about 2kg of bacteria and yeast within us that help digest food, convert vitamins to active forms, play a role in our immune response and aid in mineral and nutrient absorption.
Scientist of late have also found that brain damage could possibly be treated by improving the health of the microbiome.
Do you have what it takes? The healing is within.
Read more here: Neuroscientists Fight Brain Damage with Microbiomes
Individualized treatment plans are available with Dr. Laura M. Brown, ND – she is medically trained & naturally focused.
Avoid bug bites
Black flies and mosquitoes and fear of tick bites can quickly drive you indoors.
The theoretical risks associated with wearing an insect repellent should be weighed against the reduction or prevention of the risk of fatal or debilitating diseases including malaria, West Nile, Zika, Dengue/Yellow fever, Lyme and filariasis.
Best way if you have to go out doors is to wear loose fitting, light coloured, full length pant and sleeve with tall socks or pants tucked in. Nets are available for over the head and face.
Dangers of DEET
If you are in the deep woods and are at risk for disease, you may consider the very strong (and poisonous) option of DEET, but be sure to avoid the face, eyes and mouth and wash your hands afterward in order to additionally help avoid contact with nose, eyes and mouth. After you return indoors you are best to wash completely with soap and water. Know that the long term exposure to DEET can lead to memory loss, headaches, weakness, fatigue, muscle/joint pain, nausea, tremors, and shortness of breath. This is because DEET is actually a pesticide and your skin will absorb it.
What are some alternatives to DEET?
Picardin: Structurally based on chemicals in pepper, it appears to interfere with the mosquito’s ability to smell its prey. The chemical is extremely effective for some species of mosquito (including important disease-carrying mosquitoes such as A. aegypti), but is less effective for other species that don’t appear to rely on smell, so overall it may be somewhat less effective than DEET. A 20% Picaridin formulation has been shown to repel mosquitoes for 8-10 hour.
Vitamin B1 – Thiamine – Take a dose of B1 daily and mosquitoes avoid you when you smell like a vitamin!
Natural insect repellent recipe:
Combine in a 16oz spray bottle:
15 drops of lavender, clove, thyme, or geranium oil
10 drops of lemon eucalyptus or citronella oil
4 Tbsp of vanilla extract
1/4 cup of lemon juice
Fill with water and shake. Apply & re-apply as needed.
KEEP ESSENTIAL OILS OUT OF REACH OF CHILDREN
Mix Baking soda (sodium bicarbonate) with water to form a paste and apply to bee stings, poison ivy rash and insect bites.
Oatmeal: crush up oats and make a colloidal oatmeal paste with a little water and apply to itchy rashes or insect bites.
Calamine lotion: you can buy it at the store or make your own with recipes from http://everydayroots.com/homemade-calamine-lotion
Apis Homeopathic 30 C 2 pellets under tongue every 15-30 min until relief, up to 3 hours. Then as needed 2 pellets /3x per day up to 3 days. Indicated in conditions hot, red, inflamed, swollen, itchy insect bites & bee stings.
Always do a check for ticks on your skin after trail walks and hikes in long grasses. Carefully remove from the skin at the tick’s head and mouth area using a pair of tweezers. Save the tick for testing. Wash the area with mild soap and water. Ticks have the potential to carry Lyme, Rocky mountain spotted fever, Tularemia, Ehrichiosis, Relapsing fever, Colorado tick fever and Babesiosis.
In any case of bug or tick bite followed within a few days of feelings of flu like symptoms, fever, headache, nausea, vomit or fatigue, see your health care provider immediately as you may need a course of antibiotics to prevent long term sequelae of insect borne diseases.
Information in this post does not constitute individual medical advice. Readers apply this information at their own risk. Please seek care from your health care provider for professional and individual advice.