Willow is a distinctive tree that many people recognize, and many more are drawn to.

Willow’s story offers many examples of the power of tree medicines, and the difference between living plant medicines and pharmaceuticals or isolated extracts.

There are over 400 species of Willow, growing all through the Northern Hemisphere. In botanical medicine, White Willow (Salix alba) is most commonly referenced, although other species like Black Willow (Salix nigra) and Crack Willow (Salix fragilis) can be used interchangeably in many cases.

Willow has a long history of medicinal use. Indeed, I first learned about willow at age 12, when I did a science fair project on what was then referred to as “alternative medicine”. Willow was – for me – a gateway plant to the world of plant medicines. Perhaps it has played this role for you as well, or perhaps it still may!

Experience & History
There is a calm elegance to willows. Their comforting, flowing grace draws us to sit beneath them and share their ease. They prefer damp areas, often growing along river banks or lakes’ edges. The notion of flow is reflected in their form and in the water beside them. Willow’s historical use for rheumatism, a condition worse with dampness, mirrors its habitat of choice as well as its chemical action.

The flexible branches have long been used in making baskets, as well as wicker furniture. Elsewhere, willow wood is used for clogs, and for cricket bats.

Phytochemistry
Willow bark contains salicin, the precursor to salicylic acid. When we ingest willow tea or tincture, we convert salicin to salicylic acid in out digestive tract. From salicylic acid you can manufacture acetyl salicylic acid, or ASA, the active ingredient in Aspirin. Willow bark is in fact one of the plants from which Aspirin was originally made! It follows, then that like ASA, salicin has an anti-inflammatory effect in our body, making willow an excellent medicine for muscular and joint pains, fever pains, and gout.

Flower Essence
Willow flower essence helps us to find flexible strength. The essence is used for stiffness in body and mind, helping to address rigidity in thinking as well as in our muscles or joints. Willow helps people to let go, to accept, to forgive, to adapt. It addresses feelings of resentment or victimization. It supports the our feminine – or yin – nature.
From the FES flower essence repertory,
“Willow restores a more “spring-like” disposition, helping the soul to respond with greater resilience and inward mobility to challenges and problems. In this way, the Self takes more responsibility for its condition, and learns to flow more gently and graciously with rather than against the flow of life.”

Actions
Analgesic, anti-inflammatory, astringent, antipyretic

Indications
Arthritis, rheumatism, low back pain & other general muscular aches and pains, period pain, gout, fever, diarrhea

Preparation
Tincture or decoction of bark.

Cautions
Plants are not like drugs, and here is another example. You cannot use willow bark as a substitute for Aspirin if you are taking the drug for blood thinning. Willow does not thin the blood. And while Aspirin is notorious for causing stomach side effects (it increases ulceration & bleeding in the gut), white willow does not.

References:
Conway, Peter. Tree Medicine: A Comprehensive Guide to the Healing Power of Over 170 Trees. London, UK: Judy Piatkus Ltd. 2001.
Godfrey, Anthony & Saunders, Paul (with Kerry Barlow, Matt Gowan, Cyndi Gilbert, Rebecca Blok & Mahalia Freed). Principles and Practices of Naturopathic Botanical Medicine. Volume 1: Botanical Medicine Monographs. Toronto, ON: CCNM Press. 2012.
Hoffman, David. Medical Herbalism: The Science & Practice of Herbal Medicine. Rochester, VT: Healing Arts Press. 2003.
Kaminski, Patricia & Katz, Richard. Flower Essence Repertory. Nevada City, CA: Flower Essence Society. 1986/2004.

This recipe is a simple “side” that integrates a sea vegetable, Arame.  With the classic Japanese flavors of toasted sesame with soy sauce, this broccoli dish will disappear fast. Perfect to accompany broiled/roasted tempeh, fish or chicken with ginger-tamari marinade, this dish is fancy enough for a party and easy enough to be part of a weekday meal.

Daikon Radish

1 bunch organic broccoli, washed and chopped into florets, with the stem peeled and chopped into bite-size pieces

1 medium daikon radish, peeled and chopped into quarter rounds

1/2 cup arame seaweed

1/4 cup sesame seeds

3 tbsp tamari (or umeboshi vinegar if cooking for someone with a soy sensitivity)

3 tbsp toasted sesame oil

Broccoli

In a heat-proof bowl or measuring cup, add boiling water to the dry arame (immerse completely) and let it sit while you prepare the other ingredients. Steam broccoli, add to serving bowl. Steam daikon until it reaches desired tenderness (it is often eaten raw, but it gets less peppery as it cooks, so it depends on your tastes or those of your dining companions). Add to serving bowl. While the veggies are steaming, toast sesame seeds in a dry pan until they are fragrant and slightly browned. Put the seeds in a small bowl and set aside. Drain the arame in a fine mesh strainer or colander.  Add to serving bowl. Combine tamari (or umeboshi vinegar) and toasted sesame oil, pour over veggies & seaweed, add sesame seeds, toss. Taste and adjust seasonings. Enjoy!

Nutrient Highlights

This dish is good for you. So good! Due to the nutrients it contains, it is bone-healthy, detoxifying, anti-inflammatory, alkalizing, and hormone balancing. Eat up!

Broccoli: Good source of fibre, Calcium, Vitamin C. Contains indole-3-carbinol (I3C), a compound that helps break down estrogen, supporting healthy hormone balance. I3C is used in supplement form in conditions from pms to cervical dysplasia to breast cancer. For prevention, eat broccoli and related vegetables, raw or lightly cooked. Broccoli also contains sulfur compounds such as sulforaphane that support liver detoxification and decrease/prevent joint inflammation.

Daikon: Detoxifying via sulfur compounds and the amino acid, cysteine.

Arame

Arame: Supports thyroid health, and breast health. Rich in Iodine, binds to heavy metals, anticancer properties.

Sesame: Good source of Calcium, rich in other minerals including Magnesium, Phosphorus & Potassium. Good source of fibre.

Marketplace tips:

Find Arame and Umeboshi Vinegar (a delicious, salty, barely plum-flavored vinegar) in the macrobiotic or Japanese section of your local natural food store.

Find Daikon, a long, white radish, in an Asian market or in the produce section of some supermarkets. Note that it may be labeled as “lo bok”.

This is a fact sheet I made up ages ago that never made it onto my website. It was meant to accompany the article on Cervical Dysplasia and HPV. Sometimes having facts like these handy can go a long way to ease anxiety about confusing medical diagnoses like “abnormal pap”.

HPV Facts

• HPV refers to the Human Papilloma Virus, which is actually a group of over one hundred different viruses. Thirty to forty of these target the anogenital tissues (others cause plantar warts, for instance).
• HPV is associated with cervical cancer – around 90% of the time.
• 15 types of HPV are considered “high risk” in terms of their association with cervical cancer.
• 4 types of HPV cause genital warts. These types are actually classified as “low risk” because they are not associated with cervical cancer.
• HPV is sexually transmitted – via any skin to skin contact (eg finger-genital, genital-genital, genital-anus). Because it lives on skin, condoms do not prevent transmission (incidentally, neither does the spermicide nonoxynol-9). Also because it lives on skin, transmission occurs between women. Even women who have only ever had female sexual partners test positive for HPV. Oh, and for those of you who worry about these things, the virus CANNOT be transmitted by inanimate objects like toilet seats. Rest assured.
• HPV infection is usually transient, meaning our bodies can clear the infection. And we might never know we have it. According to one medical reference, “ the overwhelming majority of [HPV] infections are cleared by the host immune system and never present as warts or neoplasia”.
• HPV is common: Up to 80% of young women (usually defined in the studies as under 30, but sometimes younger) have HPV at any given time. According to the most common estimates, 75-80% of individuals of reproductive age have had an HPV infection. While HPV is most often found in abnormally growing cells, it is also found in healthy normal cells, indicating that the virus is not the entire cause of abnormal cell growth. So, HPV doesn’t always cause cancer, and not all cancer is associated with HPV. This is critical to understanding the complex etiology of dysplasia.
• Gardasil, the new HPV vaccine, targets only four HPV types: 6, 11, 16, & 18. The former two types are associated with warts, and the latter are the two most commonly associated with cancer out of the 15 high-risk types. So, to clarify, the vaccine, which is based on the over-simplified notion that HPV causes cancer, does not even protect against all the high-risk strains of HPV, and of course does not address the myriad of other factors that contribute to whether or not someone has persistent dysplasia. Clearly, then, this is not a prevent cancer vaccine, exactly.
• Gardasil, then, is a vaccine against four out of one hundred types of HPV.

From Christina Pirello’s fantastic macrobiotic-style cookbook, “Cooking The Whole Food Way”

“This dip is rich and delicious, and will disappear fast at a party.”

“Pan-toasting the nuts instead of oven-roasting them gives a better flavour for this dish.”

Ingredients

Lentil Walnut Pate @ Real Food Daily, Los Angeles
Photo by IronChefVegan

• 2 cups red lentils, sorted and rinsed well
• 1 (2 inch) piece wakame, soaked and diced (I just crumble it and throw it in)
• 4 cups spring or filtered water
• Soy sauce (optional)
• 1 teaspoon extra-virgin olive oil
• 1 onion, diced
• 2-3 cloves garlic, minced
• Generous pinch dried basil
• 1 1/2 cups walnut pieces, lightly pan-toasted
• 1/4 cup minced fresh parsley
• Umeboshi vinegar
• Balsamic vinegar

Instructions

Place lentils, wakame, and water in a heavy pot over medium heat. Bring to a boil and boil, uncovered, 10 minutes. Reduce heat, cover and simmer 20 minutes, until lentils are very creamy. Season lightly with soy sauce (or sea salt) and simmer 5 minutes.

Meanwhile, heat oil in a skillet over medium heat. Add onion, garlic, and basil and cook, stirring, 3-4 minutes or until softened. Set aside.

Transfer cooked beans, vegetables, walnuts, parsley and a dash of soy sauce (or salt) to a food processor (or add everything to the lentil pot & use a handblender). Puree until smooth and creamy. Spoon into a serving bowl and lightly sprinkle with umeboshi and balsamic vinegars. Mix well and serve surrounded with crackers or toast points. Delicious on slices of daikon radish.

Makes 6 to 8 servings

Budget eating, with all the locavore/organic/foodie brownie points you care to collect.

Do People Know About This??

I just discovered that one of the most common garden weeds is also known as Wild Spinach, and indeed, it is edible and delicious. With a deeper & more robust flavor than spinach, and without that squeaky teeth feeling, I can’t believe I didn’t know about this before. I figured if I, as a weed-loving naturopathic doctor didn’t know about this weed, you might not, either.

So, introducing Chenopodium album – Lambs quarters, aka Pigweed aka Wild Spinach. Why the multiple names? Well, more than one plant is referred to as both lamb’s quarters and as pigweed, and this one is actually related to spinach, so the latter name is more functional. The former name is more common, however, so I am presenting you with options.

Nutritional information: good for you! Rich in magnesium and potassium, more fibre, beta carotene (pro-vitamin A), vitamin C, riboflavin, calcium, zinc, copper and manganese than domestic spinach. Domestic spinach has more iron and folic acid. (From Edible Wild Plants”: Wild Foods from Dirt to Plate, by John Kallas, PhD)

In my garden, wild spinach colonized the garlic patch and was happily taking up all the space between the garlic plants. I was waiting for them to get big, and then one day I realized they were starting to shade my garlic. This won’t do, I thought. I must weed. And then I must be an adventurous weed-lover, and cook the weeds for dinner!

I pulled the wild spinach out by the roots, as I couldn’t have it shading my garlic, but you can also selectively harvest to allow your plants to keep producing throughout the summer.

Top reasons to eat weeds:

1)    They are free

2)    They are nutrient dense

3)    They are tasty

4)    You get points for being a locavore and slow foodist

5)    You feel virtuous for being a locavore & slow foodist, as well as for eating really healthy food for cheap.

6)    You get to meet the neighbors (when they ask you what you are doing over in the abandoned lot with your kitchen scissors and colander)

Harvesting:

1)    Step away from your screens, and go outside.

2)    Bring scissors and a large bowl/basket/bag for collecting your greens.

3)    Let go of getting things done. Harvesting and prepping plants for dinner is contemplative and slow.

4)    Always first confirm the identity of the plants you are planning to eat! Consult books and people who know these things.

5)    Make sure the patch you are harvesting from is growing in uncontaminated soil. Ideally, this means it is in your yard, or your friend’s yard, or a green space whose history you know (ie, not a green space that was created over a massive garbage dump or industrial waste site!)

6)    If it is sunny, wear a hat. And sunglasses. Best sun protection there is.

7)    Harvest your greens. If the weed patch is on your property, it is up to you whether you level the whole patch for spanakopita, or save some for sesame-greens next week. If it is a public patch, the general rule for wildcrafting is never remove more than 30% of an area’s growth of that plant. This is a super-common weed, so you shouldn’t have any trouble abiding by these happy harvesting guidelines.

8)    You can cut individual stems, pile them up and do the prep (of removing leaves from stems and setting aside stems for composting) in the kitchen, or you can snip leaves off individually and leave the stems growing.

Now what??

Here’s a simple greens recipe to get you going:

Garlicky-Sesame Greens

One overflowing colander full of wild spinach, washed, big stems removed (or any other greens)

1-4 cloves garlic, minced or chopped

1-3 tbsp Toasted sesame oil

1-3 tbsp Tamari (wheat-free natural soy sauce)

1-2 tbsp Olive oil

3 tbsp Sesame seeds, toasted in a hot, dry pan

½ tsp Sea Salt, or to taste

Water for sautéing

Heat olive oil in a sauté pan, add garlic and stir for a minute or so. Add greens, stirring as you can. Sprinkle with sea salt, and sauté, adding water and putting a lid on the pan if necessary to wilt & cook the greens. Just before they seem done, add tamari and stir to mix through. Remove from heat. Garnish with toasted sesame oil and sesame seeds. Serve with grilled fish/tempeh/chicken etc.

Feel smug and healthy.

There is an infographic going around on social media that is telling:

*Key at end

We are becoming nature-illiterate, and the consequences reach beyond not being able to identify the trees around us. It is telling that we can identify brands and not leaves. It speaks volumes about the values in modern, so-called ‘Western’ culture. And yet, we know that being outside, being near trees, gardening, being in green spaces are all good for us. There are even studies! (For more on the health benefits of being outside, see http://drmahaliafreed.com/action-in-stillness-stillness-in-motion-inspiration-for-harnessing-the-gifts-of-winter/ for instance).

Clearly, there is a crisis of disconnection.

Luckily, the solution is right outside our doors: right there, in the crack at the edge of the road. Right there in the untended yard. Right here on the café patio where I am writing. Literally.

By not having language for the plants around us, by not being able to name nor sometimes even SEE the individual species, we lose our access to the medicine the plants offer.

I don’t just mean seeing Hawthorn and knowing it is medicine for the heart, though this is valuable if you are into studying herbal medicine. I mean that, by noticing the plants growing around us we can benefit from the OTHER medicine they offer: the calming, uplifting presence of mature trees; the lesser known edible fruit delights that summer offers (mulberries! Service berries! Hackberries!); the subtle medicinal information for a plant that is determined by WHERE it grows, HOW it grows.

We can observe this. Some herbal traditions advocate choosing one single plant to work with for an entire year. One observes the plant through its different stages of growth, touches and tastes the plant’s different parts, talks to the plant, and listens for what the plant wants to say.

There is immense wisdom and value in this approach, and I have seen profound results when I have gotten to know herbs in this way.

And, the funny thing about herbs is that as you learn their names, and what they look like, you will start to notice them everywhere. They were there all along, but we humans make sense of all the sensory input we receive by limiting what we ‘see’.

We only ‘see’ what we can name.

And if we don’t ‘see’ the plants, we can’t connect to their medicine.

Just as it is much harder to have a meaningful conversation with someone new when you don’t remember their name – ahem, when you weren’t present when they told you their name – it is harder to engage with plants when you don’t know one from the other.

Luckily, we can remedy this situation. Easily, and for free.

My reconnection prescription is simple.

1. Go outside. Stay a while.
2. Be present (Ahem… look up from your phone. Or, pause the dialogue you are having in your head as you walk down the street.)
3. Observe with an open mind & heart
4. Ask questions (of the plants, of yourself, of others)
5. Interact with the plants: use your senses to see, smell, touch; eat weeds (once you have safely confirmed their identity), make tea, make bouquets for your kitchen table.
6. Watch what happens to the quality of your lived experience as you walk from house to car, from car to office – noticing and greeting these new friends growing everywhere in this city.
7. Notice how you notice life differently as you observe its vitality emerging even from between the cracks in the pavement.

First steps:

Mullein
(Verbascum thapsus)

Choose one plant.

Make it one that you just keep noticing, everywhere you go, or one that has some medicine that is relevant for you, or one that you learn to be edible and tasty. Eg, red raspberry leaf, a well-known women’s tonic herb; or Dandelion, ubiquitous medicinal friend of mine. (for a snippet more on dandelion, see http://drmahaliafreed.com/weeds-as-nourishing-spring-food-dandelion-greens/).

Get to know it. If it’s edible, like dandelion leaf or burdock root, try it.

If it is a tree that you choose, hang out underneath it. Meditate, journal, daydream with it. Take notes. Watch the plant grow, watch how it responds to sunlight, wind, rain, temperature changes. Smell it, touch it. Share what you learn.

Want more steps, more info? Stay tuned for an article on harvesting and eating wild spinach.

Resources:

Try here  for online tree & shrub identification if you are in Ontario or somewhere with a similar range of ecological zones.

Here are some books I like, and find useful either for field identification or learning more about a plant:

• Edible wild plants: Wild Foods from Dirt to Plate by John Kallas, PhD . More.
• Backyard medicine: Harvest & Make Your Own Herbal Remedies by Julie Bruton-Seal & Matthew Seal. More
• Wildflowers of Riverwood: Field Guide to wildflowers of Mississauga’s garden park and the Greater Toronto Area by Nina Karalin Barabas, PhD, and Eva Sabrina Bruni. http://www.riverwoodconservancy.org/items_for_sale.html
• Lone pine series:
• Ontario Wildflowers by Linda Kershaw
• Trees of Ontario by Linda Kershaw

Image key:

Trees: (from left to right, top to bottom): maple, ash, pine with cone, oak, poplar & white birch

(*note that leaves are best used to identify a tree in context – bark matters, how the leaves are arranged matters, how serrated a leaf is matters, shape of catkins or seeds matters, and so on, thus, some of these identifications from the sketches are up for debate)

Brands: facebook, volkswagon, mcdonalds, lacoste, apple, & nike

Happy Soup

Seriously, this is the happiest soup I’ve ever made or had the pleasure of consuming. There is no other way to describe it. Perhaps it is partially the virtuousness I feel, eating local, wildcrafted herbs & greens in season. Mostly, though, it is just a great, simple soup. Click here to learn more about nettles (and allergies), and here for more about fiddleheads.

Recipe

(Based on the suggestion of the Friendly Happy Guy from Forbes Wild Foods at Dufferin Grove Farmer’s Market)

Ingredients

• 1/2 pound fresh local fiddleheads, soaked and rinsed in a bowl of water several times, ends cut off.
• 1 heaping, packed colander full of fresh wild stinging nettles, stems removed (remember to wear your gloves to avoid the sting!). (Sorry, didn’t weigh the nettles)
• 2 onions, chopped (plus green onion, or the green shoots growing off an old onion if that happens in your house)
• 4 cloves garlic, minced or pressed
• 2-4 cups stock (I used veggie stock)
• Water
• Sea Salt
• Pepper

Directions

Saute onions & garlic in olive oil until tender. Add water if necessary to prevent sticking. Add cleaned fiddleheads and continue sauteing. Add a bit of stock. Wait a minute or few. Add nettles. Pour stock over nettles, and add water to just barely cover the greens. Bring to a boil and then simmer for about 15 minutes, swirling/stirring to make sure nettles get wilted. About 10 minutes in, add the green onion. Add sea salt and maybe pepper. Blend. (I use a handblender, right into the hot soup in the pot).

Enjoy Happy Soup!

PS: some internet recipes for nettle soup swirl in cream at the end, but i really think this soup needs no enhancement.

Crateagus oxycantha, flower

Hawthorn (Crataegus spp.) is medicine for the heart on all levels. Indigenous to countries across the northern hemisphere, this small thorny tree has a long-recorded history of medicinal use in both Europe and China, as well as in North America. Poetically – and significantly – Hawthorn is a member of the Rose family.

Hawthorn’s place as heart medicine was noted by Greek physician, Dioscorides, in the first Century AD. Medical herbal research has validated this use, finding hawthorn to be effective for increasing the strength of heart contractions, increasing blood flow to the heart, decreasing blood lipids (ie decreasing bad cholesterol (LDL), and triglycerides) and modulating blood pressure (AltMedReview, 2010). A Cochrane review of trials on hawthorn for chronic or congestive heart failure found that Crataegus extract decreased fatigue and shortness of breath and improved exercise tolerance relative to placebo. And while the traditional context is different, the Traditional Chinese Medicine use of Hawthorne for fat or rich meal digestion highlights the ability of Haw/berry antioxidants to prevent cholesterol deposits from oxidizing.

Additionally, hawthorn is used in the form of an energy medicine for the heart.

As a flower essence, Hawthorn helps open the heart to giving and receiving love, and can help in healing heartache. It encourages self-love and self-acceptance. As with many heart-acting energy remedies, hawthorn helps us to develop courage. The very etymology of the word courage draws our attention to the heart: cor is latin for heart. And courage is truly an open-hearted state.

Hawthorne flower essence is further indicated for helping someone come into their strength and power (courage again?); and for calming a type A personality.

There is great lore surrounding hawthorn. Beltane and May Day rituals have long included hawthorn (or May) flowers and branches. For more about Hawthorn, magic and ritual, see http://www.whitedragon.org.uk/articles/hawthorn.htm.

Parts Used: Berries (or haws) and flowers. Sometimes leaves. Most species flower

Crataegus spp., berries

in May. Spring leaves and flowers may be eaten.

Actions: cardiac tonic, hypotensive/blood pressure normalizing, antioxidant (rich in bioflavonoids and proanthocyanidins – protects myocardium against oxidative damage, prevents oxidized cholesterol from accumulating in vessel walls)

Conditions Treated:

• Coronary artery disease
• Congestive Heart Failure (NYHA II and below)
• Post-Heart Attacks
• Elevated blood lipids (cholesterol, triglyerides)
• Heat, inflammation
• Restlessness, anxiety, AD(H)D (per Matthew Wood)

Energetics: for protection and healing of the heart, opening the heart, expressing, giving and receiving love.

Interactions/Side Effects: Hawthorn is a gentle medicine that  – when indicated – is safe and effective for long term use. It is also safe to use with common cardiovascular medications, although you should always check with your ND or medical herbalist before embarking on an herbal treatment plan.

Sources:

Pittler MH, Guo R, Ernst E. Cochrane Database Syst Rev. 2008 Jan 23;(1):CD005312. http://www.ncbi.nlm.nih.gov/pubmed/18254076

Thorne Research. Crataegus oxycantha (Hawthorne) Monograph. Alt Med Review. 15(2). 2010.

Weed, S. Healing Wise. Woodstock, NY: Ash Tree Publishing.

Wood, M. The Earthwise Herbal. Berkley, CA: North Atlantic Books. 2008.

Summary of available information:

http://www.wisewomanherbals.com/herbmed/#param.wapp?sw_page=@viewHerb%3FherbID%3D97

Flower Essence Information:

http://www.lichenwood.com/essencesGP.html

http://www.fesflowers.com/fes-store/index.php?main_page=product_info&cPath=94_96&products_id=1717

http://www.woodlandessence.com/essences.htm

http://www.allthingshealing.com/Homeopathy/The-Making-of-Hawthorn-Flower-Remedy/6148

Naturopathic Doctor, BodyTalk Practitioner, Writer, Speaker, Educator, Kale Crusader

St John’s Wort in bloom

Flower essences are energetic, or informational, remedies made from the flowers of plants.  They are gentle and deep acting, and are most commonly used to support emotional health and personal growth. One familiar example is Rescue Remedy, a combination of flower essences (from the Bach line) popular for anxiety and shock. Many people carry Rescue Remedy in their bag, finding it effective emotional first aid for calming down enough to drive home after a fender-bender, facing their ex’s divorce lawyer without breaking down, getting through a funeral.

In my practice I use flower essences to support heart healing, move through grief or trauma, overcome tobacco addiction, develop healthy body image, allow for true personal expression, help someone find their life path, and so much more. The subtle, powerful healing of a correctly prescribed flower essence is magical to witness, and gratifying to experience.

These days, I often choose a flower essence as part of someone’s naturopathic treatment plan. It may complement a homeopathic, or fill in the gap between counseling regarding relationship patterns and a custom tincture for a lung infection.

Case example:

“Sally”(JG), a perimenopausal woman in her 50s who came to me for help resolving her hot flashes, digestive discomfort (bloating) and fatigue. When Sally first came to see me, she was depressed, but she had felt like that for so long, it had started to feel like all there was. As is common for people who are used to doing everything themselves rather than trusting others to help, she was not very expressive or open with me at first. We started out by improving her diet, increasing exercise, and ensuring that all her particular nutrient needs were met. For Sally, this meant more leafy green vegetables, less packaged food, and more variety in grains. She decided to begin yoga classes, and start walking more regularly. I prescribed a couple foundational supplements for energy and mood, and custom-formulated a botanical tincture to help decrease her heavy menstrual bleeding and eliminate hot flashes. I also suggested a journaling exercise. She came back and reported that she felt slightly more energy, as well as no more hot flashes, and no more heavy menstrual bleeding. Progress, right? Great, but her mood was still very “up and down”, and in my office she seemed down even while positive about the changes thus far. Next step: botanical formula for mood. Follow-up: helped a bit, but still “up and down”. Meanwhile, her periods continued to improve, and her bloating resolved once we identified and eliminated her particular food sensitivity.

When things are getting better on a physical level, but seem “stuck” on an emotional

Larch branch

level, a flower remedy can help. In Sally’s case, we started with Larch, a Bach essence for self-confidence and speaking your truth, often indicated for women with thyroid concerns as part of their picture. After one month on twice daily Larch drops, the effect was clear: Sally shared more with me than she ever had previously – confidence in speaking your truth. Amazing progress! We continued to incorporate flower essences into the treatment plan over the next 6 months, with consistent healing progress. Recent update: Sally and I are now working on the next level of her health. That is, with the help of the flower essences and the development of trust in our relationship, she is able to access deeper information from within herself regarding her true purpose. Further, Sally is now able to contemplate the changes needed to bring her current life into alignment with her passions and sense of what she meant to be doing. As she integrates this information and begins to make changes, I have seen her physical health concerns shift and lift even further. Witnessing her healing and that of many other clients affirms for me that personal growth is part of health. It is so clear that supporting personal growth must be part of truly holistic care, and flower essences are an ideal tool with which to provide this support.

Flower Essence Q&A

Q: How do flower essences work?

A: There is now solid science – from Einstein on forward – demonstrating that matter is energy. We know that the energy contained in a liquid can be used to influence human energy fields to help resolve ailments. This is what flower essence liquids do. When you take flower essences, the energy they contain affects your energy field, which in turn may shift your physical, mental, emotional, and spiritual state.

Q: Is this the same as essential oils?

A: No. Essential oils contain concentrated biochemical components of the plants from which they are extracted, while flower essences are closer to homeopathic remedies in nature, in that they are energetic imprints of their source.

Q: How do you make a flower essence?

A: A flower essence is made by infusing the blossoms of a particular plant, bush, or tree in water in the sun. The liquid is then diluted and “potentized” in a method similar to the preparation of homeopathic remedies, and preserved with brandy (or a nonalcoholic substance, if need be). The result is a highly diluted, “potentized” substance that embodies the energetic patterns of the flower from which it is made.

Q: Is there scientific evidence that flower essences are effective?

A: Yes, there is both clinical and double blind placebo-controlled study evidence that shows clear efficacy of flower essences. For example, this study http://www.flowersociety.org/cram2.html, titled, “Flower essences reduce stress reaction to intense environmental stimulus” found that two flower essence combos outperformed placebo in calming specific areas of the brain that respond to stress.

Q: How do I choose which essence or essences are right for me?

A: There are many flower essence repertories and guidebooks available. My favorite one is here: http://www.fesflowers.com/fes_books.htm#rep

You can choose remedies for yourself, based on the particular emotional state you are working with. In some cases, this can be amazingly effective. However, I strongly suggest working with a practitioner in choosing essences. Prescribing accurately requires a certain amount of objectivity that most of us cannot muster about ourselves. Despite my familiarity with the flower essences, and my training, I do not prescribe to myself, as I know I do not have the best perspective from which to do so.

It took me years of resisting and suffering to develop and sustain a regular meditation practice. I share my tips and lessons in this article, Confessions of a Reluctant Meditator, or Tips for Fitting Meditation into Your Life.

If you are the kind of person who likes to know the why of things, here is a very brief summary of why meditating will be beneficial for you, too:

The evidence

As a naturopathic doctor I am well-versed in the evidence and clinical applications for meditation. It is amazing how effective various kinds of meditation can be. An unsophisticated PubMed search on the term “meditation” yields 2, 215 studies. Depression? Meditation may be as effective as medication. Cancer? Meditation improves mood, sleep, immune system, quality of life. Stress? Meditate to lower blood pressure. Heart disease? Yup. Meditation helps. Indeed, mindfulness-based stress reduction for heart disease, chronic pain and many other conditions is taught at hospitals and in private practices across North America based on the work of Jon Kabat-Zinn, PhD.

Even more compellingly, my clients are a fantastic and inspiring bunch. They tell me that meditation practice helps them manage anxiety, gives them energy when their work involves long hours and traveling, keeps them happier, helps them connect more with their friends and family. So not only do I know about the benefits from reading the studies, I know about it from clinical practice.

The bullet points:

• It feels good.
• It is free.
• It can help restore emotional clarity and balance, making you feel better if you are stressed or sad.
• It can energize you when you feel tired (though it’s not a substitute for quality sleep, you type A’s out there!).
• It can help you tap your inner wisdom when you feel uncertain about a decision.
• It can reclaim stillness from the frenzied pace of modern day life, readjusting the skewed balance between being and doing.
• It can reconnect you with your intuition and creativity.
• It will give you unexpected gifts (for me this has included concrete reassurance when things felt dire, and recently, the name of a remedy I hadn’t consciously heard of that was the perfect fit for someone in my care with a complex clinical case).
• It doesn’t have to be hard.

Want some tips to help you find a way to integrate meditation into your full life? Get started here. And please share what works and doesn’t for you!

I am delighted to tell you that I proved myself wrong this year.

In the past 12 months I have gone from a firm, “meditation is for other people” identity, to being a person who strategizes to find that time in my day.

Huge shift!

Yup, despite ‘knowing better’ via the clinical evidence I saw regularly and the clear benefits in the research, I was sure it was something I couldn’t do. I truly believed that meditation was great for other people – but not for me. I couldn’t sit still, couldn’t quiet my mind, didn’t feel “good” at it. And you know, overachievers like me, we like to be good at things right away.

In effect, I was seeking less challenge, more comfort zone.

Sound familiar?

But, why leave the comfort zone? Well, you can’t grow in the comfort zone. And I got to the point where the benefits of growth outweighed my need for the ‘safety’ of the familiar. I felt like there was more within me but I couldn’t access it. I was frustrated. And stressed out. The tools I had weren’t enough to get me where I wanted to go. And then one more person told me meditation would allow me to get there, right after I finally found the type of meditation that resonates with me (see lesson #1 below). And I tried it. And I liked it. So I did it again. And again. Interestingly, leaving the comfort zone has felt great. So much for holding ourselves back to avoid hard, painful things. In retrospect, resisting meditation was a lot more painful.

I share this in case you – unlike myself – are gifted with the ability to learn from other people’s mistakes rather than needing to make them all yourself.

I hope you find the lessons I’ve learned and the tips I’ve gathered helpful on your own journeys. Why? Because meditation IS good for you (details and evidence via this link).

My two important lessons:

1)    There is no ‘one-size fits all’ with meditation, just like there is no one magic nutritional supplement that is right for everyone. Once I realized this, I stopped trying to fit myself into someone else’s favorite kind of meditation. I found one that was right for me. As someone with a short attention span and a tendency to be “doing” all the time, Shamanic journeying fits, as it gives me a focused something to do while I am breathing and observing. I found I really liked how I felt afterwards. And I liked the gifts it brought me, each and every time. Even when I approached it metaphorically kicking and screaming. Simple – and eventually kind of addictive, in the good way.

2)    Limiting my personal growth with pronouncements like, “meditation is for other people” is only as fun as laughing at myself is later on – when I prove myself completely wrong, again. I am now resolved to limit the limiting pronouncements.

Tips for incorporating regular meditation into your already full life:

1)    Most importantly, be a seeker. Be open and find the sort of meditation practice that works for you. Is it Transcendental? Mindfulness-based stress reduction? Guided meditation? Visualization? Chanting? Shamanic journeying? One of the many specific yogic meditation practices, from Kundalini chanting and breathwork to Sahaja yoga’s mental silence? One of many Buddhist meditation practices? Walking? Sitting in nature? Prayer?

Once you’ve found something that works for you,

2)    Schedule it into your planner. Block off the time or it will get swallowed by the many important tasks and even greater number of unimportant distractions that gobble up our days. Very first thing in the morning is the most popular time to set aside time for stillness. Interesting, isn’t it? Here is the tone for the day: Calm, still, centered, grounded. When you put it like that, why don’t we all do it?

3)    If possible, create a corner in your home that is set up for meditation. Having the space ready, welcoming and comfortable removes some practical and psychological obstacles. It doesn’t have to be a separate room, though it is helpful to have a door that closes if you share your house with others.

4)    Do it together. Meditating weekly with a group can help to deepen and reinforce your home practice. Or meditate with others in your household!

5)    Modern times, modern technology. Use YouTube and other electronic resources. Seriously. Whether you are looking for guided visualization or shamanic drumming, you can find it online, for free. Use those 10 minute clips as your company or motivation if this is helpful.

6)    Be flexible about the details. At the cottage for the weekend? Meditate on the dock. Meeting cancelled? Close your office door, close your eyes and breathe into your heart centre for 10 minutes.

For more about stress management and the impact of meditation on your brain, see for instance Alice Walton’s article, Eat, Smoke, Meditate: Why Your Brain Cares How You Cope.

Ready to take stress management to the next level? Want to use meditation as a tool for getting clear as you “feel your way forward” to total health? Join us for our popular seminar, Stress 3.0: Feeling Your Way Forward to Total Health (dates under Events).

What works for you? What doesn’t? Share your meditation experiences on my facebook wall or via twitter. Change is possible, folks, and it feels good!

Lately it seems like pretty much everyone knows someone who has been affected by breast cancer. Indeed, current statistics are that 1 in 9 women in Canada will get breast cancer in her lifetime, or 1 in 8 women in the US. Understandably, this reality and the associated media attention has created a lot of fear. But what the media doesn’t emphasize is that the majority of cancer is caused by “diet & lifestyle” and environmental factors rather than genetic heredity, which in fact accounts for only about 7% of breast cancer.

In other words, there are many things you can do to enhance your overall health, and dramatically decrease your risk of developing breast cancer or a recurrence of cancer.

Below is a list of my top 10 tips for proactive breast health and overall hormone-balancing. For more information, and for an individualized health plan, consult with Mahalia Freed, ND or your naturopathic doctor.

1.     Be in touch—know your breasts, be familiar with their changing lumps; get regular breast exams, consider baseline and regular screening via non invasive, non-radiating breast thermography.

2.     Go with the flow—Ensure optimal functioning of your lymphatic system by: wearing proper-fitting bras & wearing them less often, doing gentle dry skin brushing, and/or using therapeutic oils such as herbal breast/chest oil or castor oil.

3.     Get physical—Regular physical activity and minimal alcohol consumption are associated with lowered rates of breast cancer.

4.     Sweat it out—Regular saunas, especially infrared saunas, promote excretion of some of the cancer-causing chemicals we accumulate in our tissues.

5.     The clear choice—Minimize exposure to harmful estrogenic chemicals: do not microwave in plastic (or at all!), convert to storing food & water in glass or stainless steel, avoid PVC products, eat organic more often, avoid mainstream canned food (tin cans contain Bisphenol A in the lining).

6.     Spice up your life—Include turmeric, a classic Indian spice, in your cooking to decrease inflammation and inhibit cancer; include Rosemary for enhanced phase II liver detoxification & estrogen metabolism.

7.     Right for the gut—Freshly ground flax (1-2 tbsp daily in a smoothie/on salad/in cereal) is not only a great source of fibre (aim for 30 g of fibre per day), but will help to eliminate highly active estrogen, improve gut flora, and is clinically proven to decrease tumor size.

8.     B is for …Brassicas—A family of veggies, including broccoli, kale, cabbage, and bok choy that not only contain loads of vitamins and minerals, but also contain indole-3-carbinol, a substance known to inhibit the growth of breast cancer cells and stimulate cancer cell death.

9.     Eat this up—Aim for a rainbow of colours in your 8 daily servings of vegetables and fruits; choose whole foods rather than processed foods; include lentils & beans.

10.  A well-oiled machine—Choose healthy fats: olive oil, fish oil, organic animal products (and grass-fed if beef, elk, venison, buffalo…)

Mahalia Freed is a Naturopathic Doctor practicing in downtown and East Toronto. In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care. For more information on cancer prevention, health news, and recipes, follow her on Facebook: www.facebook.com/MahaliaFreedND or on twitter: @MahaliaFreedND

This salad is build around a spicy cilantro pesto recipe from one of my favorite cookbooks, Lorna Sass’ Complete Vegetarian Kitchen. Thank you, Lorna, for the many tasty meals you have contributed to since I bought this book in 1999! Find her book here: http://lornasass.com/cookbooks/complete-vegetarian-kitchen It is a valuable kitchen resource for tasty and wholesome vegan meal ideas, or for a primer on how to cook beans or grains, or how to assemble an awesome salad, every time.

• 1 batch Cilantro Pesto (recipe below)
• 1 can black beans (Eden is BPA-free) or 2 cups cooked black beans (about 1 cup soaked and simmered)
• 1 cup raw quinoa, cooked in 2 cups water
• 1 large carrot, grated
• 1 red pepper, diced
• 1 stalk broccoli, cut into bite size florets/pieces and steamed
• sprouts if you have some on hand
• avocado if you have some on hand
• whatever other veggie you are inspired to add

Cook quinoa in 2 cups of water with a bit of salt. While quinoa is cooking, chop veggies and put into salad bowl, leaving the avocado aside. Make the pesto. Remember that quinoa cooks faster than rice and take it off the heat when it is done (about 15-20 minutes)! Letting it sit with the lid on for a few minutes helps make it fluffy. Combine all ingredients (except avocado) and toss. Add avocado to individual bowls.

Serve warm for a 1-bowl week-night dinner, and pack up leftovers for a delicious – if garlicky – lunch.

“Coriander Pesto”

From Lorna Sass’ Complete Vegetarian Kitchen

Cilantro is not only delicious, and cleanse-friendly, it also supports detoxification as it nourishes.

Note from Lorna: Great served over plain boiled beans or grains, or on bean and grain salads.

• 1/3 cup olive oil
• 3 tbsp freshly squeezed lime juice, approximately
• 1 cup tightly packed minced fresh cilantro (coriander)
• 1/4 cup pine nuts or walnuts or sunflower seeds, finely chopped
• 1 large clove minced fresh garlic (or more to taste)
• 1 tsp mild chili powder
• 1/2 tsp whole cumin seeds
• 1/8 tsp ground cinnamon
• 3/4 tsp sea salt, or to taste

1. In a food processor or jar, combine all the ingredients.
2. Use immediately or store in a well-sealed container in the fridge for up to 4 days.
3. Makes 1/3 cup

“The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for destruction.” – Rachel Carson

Rachel Carson is one of my heroes, and May 27^th was her birthday. There are many reasons to honor her memory and her work by sharing a small piece of her story. Author of the seminal book on the impact of pesticides on environmental health, Silent Spring (1962)(View book), she died of breast cancer in 1964, at age 56. A biologist and writer with a deep passion for the natural world, Carson was attacked by the chemical industry and by so-called “men of science” for her research. Not only did many people try to deny the truth of what she was saying, but they dismissed her for the simple fact of her biology; that she was a woman, working as a scientist and a writer at a time when this in itself was a challenge. According to biographer Linda Lear, Carson “courageously spoke out to remind us that we are a vulnerable part of the natural world subject to the same damage as the rest of the ecosystem. Testifying before Congress in 1963, Carson called for new policies to protect human health and the environment”(from www.rachelcarson.org).

Why beat this “pesticides are bad” thing over the head? Don’t we already know that pesticides cause serious, irreparable damage to human health? DDT was in fact eventually banned in North America after Carson sounded the alarm about the carcinogenic and hormone-disrupting insecticide. A leftover from WWII, DDT went from killing malaria-carrying mosquitoes in combat zones to killing the pesky mosquitoes that are abundant in North American summer. Although it was never tested, and it was known to kill a wide variety of insects on contact, it was advertised as safe & healthy for kids. It was even sprayed over them at swimming pools.

Thank you, Miss Rachel Carson, for this victory for us, the creatures of the earth.

But now, this year? There remain in use hundreds, if not thousands, of chemicals whose safety has never been proven, and this is the toxic soup in which we swim.

Let us not forget, we all live downstream. There is no safe place to spray Atrazine, a popular water-soluble pesticide that turns male frogs into females when it contaminates their habitat. There is no safe place to emit heavy-metal-contaminated smoke, known to affect sex development and asthma rates in children. We all live downstream.

Let us Remember Rachel Carson, and continue on in her effort. Let us wonder at the beauty and the mysteries of the earth, and speak out against environmental destruction.

(To learn more about Atrazine – banned in Europe in 2004, but still heavily and current usage/campaigns to ban its use, see this treehugger article, sign this petition to ban atrazine in the US and search for local campaigns.)

For more information about environment, health, and action you can take, see:

http://environmentaldefence.ca/

http://www.ewg.org/

http://www.panna.org/

http://www.womenshealthyenvironments.ca/

and many others.

Why do you take a prenatal multivitamin?

Does it have everything you need to stay healthy during pregnancy? (No!)

Does it contain all the nutrients your baby needs for optimal growth? (No!)

Multivitamins are sometimes described as a supplement “insurance policy”. Do you have the right insurance?

People don’t question whether or not to take a prenatal multivitamin. Even those who wouldn’t think to take a vitamin when not pregnant or trying to conceive assume they should take a prenatal. The intention behind this is noble, if somewhat symptomatic of the health concerns I see in practice: when nurturing another life, people are way more responsible than they are for themselves alone. Riding this trend, I encourage you to use the motivation of pregnancy or pregnancy preparation to enhance your own health. I also encourage you to work with a practitioner to determine what nutrients YOUR body needs, and in what dose.

Fact: nutritional needs change during pregnancy. You need more protein, more calories, and more of a variety of specific nutrients (for those of you who like the details, see chart below for an incomplete list of top nutrients).

Building on dietary counselling, and individualized naturopathic support, I do recommend prenatal multivitamins in my practice, but not for every pregnant/trying to be pregnant person. I am also very specific about which brands are effective and toxin-free, as they aren’t all equal by any means. The top-selling prenatals at pharmacies are loaded with food colourings (known neurotoxins) as well as unnecessary fillers and binders with detrimental effects, from sodium lauryl sulfate (skin and membrane irritant, possible mutagenic) to talc (carcinogenic). And that is in addition to often not having sufficient quantities of the vitamins that are known to support healthy pregnancies that continue to term! One of the foundational principles of medicine is, “First, do no harm”. At what time is it more important to follow this guidance than when nourishing another life within our body? Make sure you know what is in your supplements, and whether this is right for YOU. For more about the effects of these “nonmedicinal” ingredients, see http://www.ewg.org/skindeep/. For more about nutrient needs in pregnancy, see below.

More questions? Contact me via http://www.drmahaliafreed.com/contact-mahalia/ or call 416-856-4682.

What nutrients do I need in pregnancy, and why?

(* = a nutrient that is commonly taken in supplement form during pregnancy.

Ask your ND if this is necessary for you!)

Other nutrients to consider: Iodine (found in seaweeds, essential for healthy thyroid function), Beta- carotene (richly colored vegetables, esp orange & red, needed for eye development & various other functions), chromium, selenium…

Mahalia Freed is a naturopathic doctor happily practicing in downtown Toronto. In her family practice, Mahalia has a special focus in endocrinology (including PMS, PCOS, thyroid concerns), mental health, oncology, fertility, and perinatal care.

If you have shied away from Shiitake mushrooms in the past, now is a chance to enjoy them. Their rich flavor provides an ideal counterpoint to the bitter freshness of Dandelions. Shiitakes are immune-enhancing and antiviral. For more about Dandelions, see http://www.drmahaliafreed.com/weeds-as-nourishing-spring-food-dandelion-greens/ .

Ingredients

• 1/2 lb or so of fresh Shiitake mushrooms, sliced (can use dried – soak in just-boiled water first)
• 1 large bunch dandelion greens, washed and chopped (or substitute kale or collard greens)
• 1 large onion or 2 small onions, chopped
• 2-3 cloves garlic, minced
• 1 tbsp fresh grated ginger (optional)
• 1/2 tsp sea salt, or to taste

Instructions

Heat olive oil in a sauté pan. Sauté onions, garlic and ginger in oil, adding water as needed, until onions are very soft. Add salt, shiitakes, with more water if needed, and let simmer at medium heat, covered, for about 8 minutes. Add dandelion greens/kale/collards and more water if needed, cover, and continue saute/simmering until greens are cooked (about 5 min).

Dandelions, ubiquitous indicators of warmer weather, are perfectly positioned to support our health – especially our livers – through the transition to spring.

Dandelion (Taraxacum officinale)

The greens are deeply nourishing. Rich in vitamins and minerals including beta-carotene, B vitamins, calcium, iron, and potassium, dandelion greens have an alkalinizing effect on the body. These much-maligned weeds are safely diuretic, and contain nutrients that specifically support detoxification pathways via the kidneys and the liver. Additionally, their bitter flavor stimulates digestive function, from the stomach down to the intestines, including stimulating bile production in the liver. For those of you thinking of a spring cleanse, guess what? Dandelion is truly a detoxifier, as enhancing bile production allows for enhanced elimination of wastes from the body.

Find dandelion greens at your local supermarket, or harvest them from any chemical-free patch of grass. If harvesting, note that they get more bitter as the season goes on.

People come in to consult with me because they want something to be different. They want to be able to sleep, they want to have a baby, they want enough energy to enjoy their downtime, they are tired of struggling with depression, they are tired of picking up every bug during cold & flu season. While the details of treatment are unique for each person, every healing journey involves the integration of new lifestyle habits and/or ways of thinking. This means more than simply trying something new and finding that it makes you feel good, but truly integrating a change so that things ARE different from now on. This means going beyond the latest wonder-supplement for immunity or depression. Instead, we go within, to discover what it is that has thrown off your body’s natural balance in the first place.

What formula can we follow to get you there?

I can’t count how many times I have seen variations of the following scenario: I am working with someone and we come up with a plan, eg. work out 4 days a week. At their follow-up, they have been to the gym once, and then … it fizzled. They resolve to meet the same goal again. And again, despite telling me it is what they want to do, and telling me how they know they will feel better, they don’t do it.

Why not do it?

Why would someone tell me they want to exercise, ask for and agree to the plan, and then not do it?? I don’t view this as a patient being “noncompliant”. This is your care, your process. Your responsibility is to yourself, not to me. My job is to help you get where you want to go, to help you find balance in your life and within yourself. The question, then, is what is the obstacle to you taking this step that you tell me you want to take? What is the gap between what you say will be good for you, and what is right for you now, in this moment?

I have some theories.

I think that it often comes down to whether or not we are listening – truly listening – to our bodies. Is the voice that says I “should” exercise coming from outside of you, when instead your body just wants some stillness? Are you exhausted? Are you resolving to do weights because your read somewhere that doing weights is the best for your bones, but what really resonates for you is ballroom dancing? Or, it might be a matter of being stuck in all-or-nothing thinking: “I have to be a saint, and never allow a morsel of sugar or white flour to pass my lips. Otherwise there is no point and I should just eat a whole package of cookies since I’ve messed it up anyway”. The accompanying guilt, shame and blame when we set ourselves to “fail” in these ways paralyzes us into inaction. And, well, we all know how good – or not good – this kind of cycle feels when we are stuck in it.

What can we do instead?

1. Observe where you are, and practice compassion. Judging oneself harshly only leads to shame and blame, and lasting change cannot be built on these emotional states. Are you are feeling exhausted because you are watching tv or surfing the internet each night until the wee hours? Observe this pattern. Perhaps you will notice that this habit allows you to fall into sleep without feeling something (loneliness, sadness, fear, grief) that you wish to avoid. Be kind & gentle with yourself.
2. Look underneath the behaviour you want to change, and try to track it back to the root. So, if you are eating cookie dough ice cream each evening because you are sad, rather than resolving to stop eating the ice cream, resolve to address the sadness.
3. Identify goals that come from within you. Find yoga yucky but love being outside? Make walking your restorative exercise time.

Sustainable change comes from a place that is rooted deeply inside you. By looking at what you are doing and why, you can come to understand the root of the behaviour. From this root, guided by the principles of observation and compassion. you can rebuild a strong foundation that will take you where you want to go.

Mahalia Freed is a naturopathic doctor happily living and practicing in downtown Toronto. In her family practice, Mahalia has a special focus in endocrinology (including PMS, PCOS, thyroid concerns), mental health, oncology, fertility, and perinatal care.

~Candace Pert, PhD, Psychoneuroimmunologist, as quoted in “When the Body Says No” by Gabor Mate MD
 
 
 

I know what you are thinking. I mean, really, putting wet socks on when you are already feeling sick? But hear me out – this really works! AND, you don’t have to buy anything or ingest anything. Free, easy, at-home symptom relief from the congestion and coughing that often disrupts our sleep when we are clearing a cold. How great is that? Try it out, and tell me how it works for you.

Use:

At the first signs of a cold, especially with cough or congestion. Also useful for sore throat or any inflammation or infection of the throat, ear infections, headaches, migraines, and sinus infections.

Actions:

Reflexively increases circulation and decreases congestion in the upper respiratory passages, head, and throat. Sedating action: better sleep with the sock treatment! (And sleep allows us to heal, right?)

Directions:

1. Take a pair of cotton socks and soak them completely with cold water. If you tend to be cold or have low vitality, try using cool water during the first treatment rather than cold water.
2. Warm your feet if they are cold. The treatment may not be as effective if your feet are not warmed first. Warming can be accomplished by soaking your feet in warm water for at least 5-10 minutes or taking a warm bath for 5-10 minutes.
3. Dry off your feet and body with a dry towel.
4. Wring the cotton socks out thoroughly so they do not drip and place the socks on your feet.
5. Put thick (dry) wool socks over the cotton socks.
6. Get in bed. Cover well and sleep all night with socks on, it should be relaxing and not uncomfortably cold. If you are unable to sleep because of the cold socks consider removing the socks and soaking your feet again, this time using cool rather than cold water to wet the cotton socks. Your feet and the cotton socks should be warm and dry in the morning. If your feet are cool or the cotton sock is still damp, consider increasing the length of the hot foot soak.
7. Note: for coughing or congestion, elevating your head by adding an extra pillow (on top of your usual) is also helpful and sleep-promoting.

As we sit in the depths of winter, as the days oh-so-slowly get longer, I am thinking about change and growth. I am cultivating the patience needed to await the return of the warm sun, and seeking tools to inspire and enrich continued personal evolution. Winter is often framed as something to endure while we wait for the slush to go away and the warmth of the sun’s rays to return so that we can dispense with bulky, dark winter coats, hats, scarves, mitts, and boots. However, the season offers its own gifts. Along with lovely snowscapes, it presents abundant opportunities for stillness, introspection, and inner growth.

I often tell clients and audiences at talks that the most powerful healing tool we have is between our ears. Our minds. So, let us launch into the new calendar year with intentions to better harness this tool.

What are you searching for this winter? Have you resolved to get outside more this year? To eat more veggies? To carve out time for some kind of spiritual practice? To be more present in the small moments that make up your day? What has stopped you from getting to these goals before now? Most often, it is our minds, particularly our outdated stories – the unexamined mental maps of who we are and who we can be– that get in our way. Use the tips and info below to inspire you to examine and rewrite those stories, starting now.

Body – Internal Nourishment via External Action

No, I am not going to tell you to resolve to exercise. You have heard that one before, resolved to do so before…once or twice. This is another angle: Nature and Health.

Connection to nature is firmly established as supportive of healthy immune function, stress reduction, and better mood. Richard Louv popularized the term “nature deficit disorder” to describe the phenomenon he observed in modern urban kids in his book, Last Child in the Woods. Indeed, children with access to green space demonstrate lower incidence of AD(H)D than children without. But, lest we fall into the trap of thinking that ‘growth’ is something only children do, we must remember that nature is essential for grown-ups too. Surgical patients recover faster when their hospital window offers a view of trees rather than parking lot (Louv, 2005). People in prison whose cells face farmland are healthier than people whose cells face the courtyard (Louv, 2005). Walking in a forest measurably elevates the immune system’s functioning, and increases anticancer compounds (Li et al, 2007). Even looking at a forest decreases levels of the stress hormone, cortisol, and decreases blood pressure (Park et al, 2010). Contrary to what you may think, you don’t have to go to the country or even wait until spring to find your own way of connecting to nature. Here in Toronto, you can walk or ski High Park’s forested trails, hike the Rouge Valley, or create an urban wilderness adventure through the Humber or Don Valley trail systems. Go from south to north, and east to west, all within protected park trails. So, for your total health, get outside to play this winter!

Mind

In changing our thoughts, let us be inspired by the cells that line our small intestine, which are replaced by new cells every 48 hrs. How is that for fast-paced change? Even our bones, which we think of as static, are in fact entirely rebuilt every 7 years. It follows then, that if we are guided by our bodies’ innate wisdom, change is not only possible, but essential for optimal health. We can start by noticing our thoughts. How do your thoughts make you feel? Are they even true? Then, make a conscious choice about what your next thought might be. Use awareness and mental discipline to gradually develop new neural pathways by choosing different ways of thinking about that same old thing. For some, it may be a relationship story, such as “I don’t deserve to be loved”; or “I never fit in”; or “When s/he does this or that, then I can be happy”. For others, it may be stories about finances that are dictated by an unexamined core belief about never having enough – which, in turn, informs low-level or omnipresent worry about what might happen, even when we have enough. Personally, my new year’s intention is to cancel my subscription to “the worry channel”, once and for all. When a(nother) worry comes up, I observe it and “change the channel”. I think about all the gifts in my life, or how cute my puppy is (see what I mean? that is her, above!), or the joy that is homemade cookies. When we investigate our worrisome stories – those that predictably arise when the mind is on autopilot – we give ourselves the opportunity to uncover the fear conditioning that we have imbibed via our families and social institutions. And few things can yield greater change in how we experience our lives day to day than the freedom we are granted when we surrender fear-based thinking. When I practice this, gradually, worries become less automatic, and I become more and more free to live my own way as I get out of my way. This is a step. Changing our minds isn’t always as fast as the turnover of cells in the small intestine, but the results are liberating. And, yes, deeply transformative!

Biology and Beliefs: The New, Healthier You

Gene expression – and our corresponding physiological reality – is controlled by the environment the genes reside in.  Part of this environment is the chemical expression of our thoughts. Yes, thoughts have a physical reality in our bodies. Thus, we have so much more control over our health than we were taught to believe. In the words of pioneer in the field of biology and beliefs, Bruce Lipton, PhD, “When we change the way we respond to our environment, we change our health and our fate”. With respect to genetic propensity to disease, Lipton writes: “Under the archaic belief of genetic control we essentially perceived ourselves as victims of our heredity — if cancer or Alzheimer’s was in our family lineage, we were led to believe that we should anticipate that we might get stuck with the same fate. However, epigenetic science completely rewrites that limiting belief, for it reveals that through our “mind,” we can change the chemistry of our blood, and in the process, become masters of our fate.”~ (From the preface to “Happiness Genes: Unlock the Positive Potential Hidden in Your DNA” by James D. Baird, PhD with Laurie Nadel PhD) Sounds good, doesn’t it?

Wishing you and all of those you love a very happy, healthy new year full of subtle yet powerful changes in your mind and body!

Mahalia Freed is a naturopathic doctor happily living and practicing in central/east Toronto. In her family practice, Mahalia has a special focus in endocrinology (including PMS, PCOS, thyroid concerns), mental health, oncology, fertility, and perinatal care.

References

Li Q. et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Int J Immunopathol Pharmacol. 2007 Apr-Jun;20(2 Suppl 2):3-8.

Lipton B. The Biology of Belief: Unleashing the Power of Consciousness, Matter, and Miracles. 2008. Vancouver, BC: Raincoast Inc.

Louv R. Last Child in the Woods: Saving Our Children from Nature Deficit Disorder. 2005. Chapel Hill, NC: Algonquin Books.

Park BJ et al. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med (2010) 15:18–26.

(Written and first published for January 2010)

Last New Year’s, a good friend and I spent a very long, snowy drive sharing and concretizing our intentions for 2009. It was an organic yet intentional conversation. We went back and forth, helping each other get more specific, as well as inspiring one another with our separate dreams. I wrote everything down while she drove. Sharing intentions in this way is something I truly value. Even if you do not have the same goals, this practice creates a context of support as you move through the year, giving you someone to check in with – someone who might notice if you, say, resolved to ski 3 weekends a month and haven’t been out once by March. This kind of social support can, for example, provide us with someone to talk to if we are frustrated by continuing to struggle with a relationship pattern we intend to overcome.

For example, one of the intentions we came up with – and enjoyed following through with during the year – was to cook dinner together on Sundays. The beauty of this plan is that it addressed a number of different intentions/resolutions in one: connection with friends, cooking nourishing food, and eating at home more often.

Without any plan to do so, the two of us ended up curled up together one night over the holidays, reflecting on 2009, and looking back at the intentions we articulated that day in the car, in order to see how we did with our goals. Both of us exceeded our own expectations for the changes we could accomplish, and what joy this could bring.

How did I do this? How did I exceed my own expectations? How did I finally stumble upon how to do things differently when I thought I had been trying to ‘do things differently’ for years? What changed?

As I considered these questions, my training as a naturopathic physician inspired me to broaden my investigation: What compels us to make substantive changes in our lives?

According to some, we are inspired to change as a result of deep misery. But what creates our suffering? If we can identify the common denominators of unhappiness, can this also imbue us with the catalysts for change?

According to Dr. Bruce Lipton, cell biologist, “There is no doubt that human beings have a great capacity for sticking to false beliefs with great passion and tenacity, and hyper-rational scientists are not immune” (Biology of Belief, 2005, xiv).

If our beliefs are key ingredients in the soup of our daily lives, then can changing our beliefs – our thoughts – create a tastier experience? A more nourishing, delightful, and stimulating existence?

Believing in Change, Being Ready to Do Things Differently

One thing that keeps coming up as I look back at the last 12 months or so is this devotion to doing things differently. For me, it was a year of responding to situations differently, making different choices, thinking outside the (belief) box; and reaping the many and unexpected rewards of the new storyline I have been creating.

Wow! What a relief! There have been measurable improvements in every aspect of my life. However, part of my mind cannot just accept this. I need to know what changed, what I did that finally got me to where I thought I had been trying to go for years. The so-called “scientific” part of my mind always wants a logical, detailed answer. And I found one.

The answer is both simple and paradigm-busting: I was finally able to change some of my beliefs. About myself, about my clinical practice, about the kind of relationships I can have. Bruce Lipton, PhD, is a proponent of New Biology, lecturer and cell membrane researcher. He is also the author of a powerful book, The Biology of Belief. Based on his research in Epigenetics, the book offers a detailed biochemical explanation for the ways in which our cells are affected by our thoughts.

According to his findings, our actual biology – the expression of our genes – is controlled by signals from outside the cell, including the energetic messages that stem from our thoughts. Yes, that is correct: mainstream, scientific research has proven that your thoughts impact your body from a cellular level up. While old school biology and medical training teach that the actions of the cell are controlled by the cell’s nucleus, Lipton proved that cells respond to information from their environment – that the organism’s behaviour, and even its fate, are determined by its perception of the environment (2005, xv). And a significant aspect of that environment is determined by our thoughts.

In talking about his own transformation resulting from his research, Lipton writes, “I was exhilarated by the new realization that I could change the character of my life by changing my beliefs…there was a science-based path that would take me from my job as a perennial “victim” to my new position as “co-creator” of my destiny” (2005, xv).

How do we put Lipton’s ground-breaking research into practice in our own lives? We can begin by setting clear intentions about our desires for the New Year. However, Lipton’s research enjoins us to do more than create another sterile list of ‘resolutions’ that will become next December’s ironic status updates on facebook. My new year’s wish for all of us is that we may know this: the power of our thoughts can fundamentally and drastically improve our physical health, and endow our lives with the joy and satisfaction that results from surrendering what Eckhart Tolle has called, “our victim stories” (Tolle, 1999: 84). May being mindful of how we think – not just what we think – inspire us to begin to make the changes we are ready for. May you each set clear intentions, share them with someone you love and trust, and may the power to do things differently help you to have great health – physically, emotionally and spiritually, in 2010.

References

Lipton, Bruce (2008). The Biology of Belief: Unleashing the Power of Consciousness, Matter, and Miracles. Vancouver, BC: Raincoast Inc.

Tolle, Eckhart (1999). The Power of Now: A Guide to Spiritual Enlightenment. Vancouver, BC: Namaste Publishing.

What is a flower remedy? Similar to homeopathy, flower essences are created using a specific technique that extracts not the physical constituents but the energetic essence of the plant. Flower essences are most often prescribed for emotional or spiritual states, rather than physical concerns. For example, Rescue Remedy is a popular retail formula for anxiety and shock. Essences may be prescribed to help with confidence, self esteem, stress, depression, or even for smoking cessation.

In the spirit of holiday healing, here is some information about Holly as a flower essence (from the Flower Essence Repertory, 2004 Edition). Isn’t it interesting, how the medicine we need is so often right near us?

Holly essence nourishes the heart, and is used to cultivate loving and inclusive gestures to others, ability to express gratitude to others, and compassion. Holly helps to broaden our sense of self to one that knows that we are connected, that “love is an infinite resource that is available to all.[…]When we feel separate from others we can take no joy or compassionate interest in their affairs; instead our isolation is compounded into negative states of jealousy, envy, suspicion or anger”. Holly is about community, and joy, and the joy of shared love. Holly “restores the soul’s ability to feel unity and wholeness”.

Sound like a good addition to your holiday gatherings? I think so. Thank you Holly, for your festive spirit (pun intended)!

This herbal oil smells great, and acts deeply.

Who is it for?

For women concerned about breast health & cancer prevention, for people with a tendency to swelling in their lower legs, for anyone who could use some sensual self care. For healing scars, for decreasing swollen glands, for cyclically tender or cystic breasts.

What does it do?

• Supports healthy hormone metabolism, decreasing breast risk of breast health concerns. Use it to help reverse elevated breast thermography readings, and as part of a cancer prevention program.
• Enhances lymphatic circulation: decrease swollen glands, swollen legs, cyclically tender or cystic breasts
• Moisturizes: all the herbs are extracted in a base of 100 % organic olive oil
• Soothes and uplifts through its blend of essential oils.

What do I do with it?

Rub a small amount onto the targeted area (legs, breasts, chests, scar) daily after a bath or shower. Also great as a herbal bath oil, or as moisturizer for the whole body.
Can I eat it? Yes, as with any quality natural skin product, it is safe to eat, but it is meant to be absorbed through your skin.

Where can I get it?

Available only at Dandelion Naturopathic Clinic. Each 100 ml bottle is $17.70 plus HST.

What is in it?

Organic Extra Virgin Olive oil infused with Calendula & Red Clover Blossoms, Dandelion Root, Cleavers leaf, and Rose Petals; Essential oils of Rosemary, Lavender, Palmarosa, Lemon, Juniper & Frankincense.

Handmade with love & healing intention by Dr Mahalia Freed, ND.

Contains no parabens or other chemicals. No animal products or derivatives.

Calendula

Uses

This is another herb that is popular for good reason: used externally in creams, salves or herbal oils, Calendula is anti-inflammatory, wound-healing, supportive to the lymphatic system’s circulation, antibiotic, and anti-fungal. It is unsurpassed for treating local skin problems due to infection and for treating wounds, burns, bruises, and muscle strains (physical damage).  Internally (as a tincture or in tea), it has a similarly soothing & healing effect on the mucus membranes of the gastrointestinal and genitourinary tract.

Clinical

In my practice, I often prescribe Calendula for rashes such as diaper rash, mild eczema and heat rash, as well as for healing cuts and scrapes. Additionally, I may include it in herbal teas and tinctures for conditions from cervical dysplasia to Seasonal Affective Disorder. My favorite use of Calendula is in a herbal oil, where it is healing, soothing, and gently supports lymphatic circulation. I use it in the Herbal Lymphatic, Breast & Chest Oil I make and sell at Dandelion Naturopathic (and yes, it has Dandelion root in it, too!). For a primo herbal wound-healing oil, pair it with St John’s Wort . Look out for a wound-healing herbal oil recipe, coming up soon.

Tahini-Garlic Sauce:

• 1/4 cup Tahini
• 1 clove Garlic, pressed or chopped
• Sea salt to taste
• Juice of 1/2 – 1 Lemon
• Water

Combine all ingredients in a glass jar, adding enough water to reach your desired sauce consistency. Adjust seasonings to taste. Mix well. Pour over steamed veggies, grains, beans, salads… For a maximum calcium boost, try tahini sauce over kale & broccoli!

Variation: use tamari (~ 2 tbsp) instead of salt and lemon juice

Tahini-Miso Sauce:

• 1/4 cup Tahini
• 1/4 cup Miso (light or dark, depending on the taste you want – light is sweeter, dark is stronger)
• Water

Combine tahini and miso in a jar, adding enough water to get your desired consistency. Adjust ratio of ingredients to taste. Use less water to make a great dip for raw veggies, or thin to make a sauce for cooked greens, grains, broiled fish, etc.

4 –6 days in advance:

In a wide mouth 1 L mason jar,

• Soak 1/2 cup of lentils over night or for 8 hours.
• Drain, secure mesh over top of jar, and invert on counter.
• Rinse sprouts twice a day.
• Harvest in 3-4 days, when sprouts are at desired length.

Day-of ingredients:

• 1 (organic) red pepper, chopped or diced
• 2 stalks of (organic) celery, diced
• 1 large or 2 small carrots, grated
• 1/4 cup dulse (seaweed) torn or cut into small pieces
• juice of 1 lemon
• Bragg’s liquid aminos*

Place all solid ingredients along with lentil sprouts in a serving bowl. Add lemon juice, and Bragg’s liquid aminos to taste. Add good olive oil if you like. Toss, enjoy. This salad gets better as it marinates, so don’t worry about dressing before taking to a party to impress your friends. Dress it, take it. They will be impressed!

* If sensitive to soy , subsitute sea salt for the Bragg’s

~ Vary the veggies as the contents of your crisper drawer dictate. Share your favorite combination with us!

Committed to eating locally but also to eating green veggies daily? Not sure which value to prioritize from November to May? Not wanting to spend so much of your grocery budget on imported, tired greens? Sprouting is a beautiful way around these dilemmas, and is so satisfying. Kids will love to participate in this sort of project, too. Watching their sandwich topping grow before their eyes is a great way to engage kids in learning where food comes from, and how plants grow from seeds.

Nutrient Facts

As a seed sprouts, it releases all the nutrients a seed needs to grow into a mature plant (eg brocolli, or alfalfa, or red clover). Enzymes produced by the sprouting seed make these nutrients super available, and thus super digestible for us. Nutrients include vitamins and minerals, along with highly specific nutraceutical compounds. For little ones who might not let a huge variety of veggies into their bodies in a day, and for grown-ups looking for a concentrated nutrient boost, sprouts make sense!

Broccoli sprouts are a rich source of important compounds such as indole-3-carbinol and sulforaphane, with proven health benefits including assisting hormone balance, detoxifying, and preventing joint degeneration and pain. Because the enzymes in sprouts enhance their digestibility, and because nutrients are concentrated in sprouts, broccoli sprouts are a better source of theses nutrients than full grown broccoli!

Red clover sprouts are the best source of isoflavones, plant compounds that compete with our body’s own estrogen and thus can help protect us from hormone-dependent conditions like breast cancer, and help ease the transition to menopause by moderating hormones and protecting our bones.

What You Need

1. A jar or 2, 1 L to 4 L size, depending on your appetite for sprouts and size of your family.
2. A teeny bit of counter space, with a teeny bit of wall-resting space and a dish cloth to rest the jar on. The cloth keeps the jar stable and absorbs any water that drips down.
3. Some screen or netting either nylon tulle from a fabric shop or gray fiberglass screen from a hardware store, will work fine. Plus a rubber band, or the outside part of the canning jar lid, to hold the mesh in place.
4. Fresh water.
5. Seeds or legumes for sprouting, preferably grown organically. Avoid purchased garden seeds unless you know they aren’t treated. Most natural food stores sell sprouting seeds. Some favorites: alfalfa, red clover, radish, fenugreek, broccoli, mustard.

Easy Sprouting Directions (for most small seeds)

1. Add 1 to 4 TBSP seeds to a wide mouth jar. Cover with mesh and secure with rubber band/outer lid. Add water, swirl, and drain. Add cool water to cover completely and soak for 4 – 8 hrs.
2. Drain off water and prop your jar upside down at an angle on the counter/in bowl/in the dish drainer (not in a cupboard because you want the sprouts to produce chlorophyll, which is encouraged by natural light).
3. Rinse seeds twice a day with cool water, swirl, and drain.
4. Harvest: In three to six days, when sprouts are 3 to 5cm (1 to 2″) long, enjoy. Cover the jar with plastic and a rubber band, or transfer to a covered container, and refrigerate to store.
5. Variation for large seeds (eg lentils, mung beans): use 1/4- 1/2 a cup in a mason jar, soak 8 hours, proceed as above. These sprouts are good when they are a little shorter than alfalfa sprouts, say, so harvest closer to 3 days than 6.

With how-to notes from http://www.cityfarmer.org/sprout86.html, copyright Jim Mumm, 2000.

~ from The Tale of Peter Rabbit by Beatrix Potter (England, 1901)

History

Chamomile is one of the more familiar medicinal herbs, with a high profile in literature and a long history of use. This plant’s popularity is well-deserved.

Chamomile (dried flowers)

Chamomile’s earliest recorded use goes back much further: according to the Eber’s Papyrus, dated to 1550 BC, ancient Egyptians used the herb to honor the gods, embalm the dead and cure the sick. In Europe, medicinal use of Chamomile has been recorded since the 1^st century AD.  Today, Chamomile remains a top-selling herb in the tea market place.

Uses

So what is chamomile good for, anyway?

As a complex living medicine, herbs cross body systems to provide us with just the support we need. With Chamomile, the gentle flower’s actions are centered on calming and decreasing inflammation. Chamomile is calming to both the nervous system as well as the digestive system. Indeed, one of its primary uses is in soothing the digestive tract, especially when stress is contributing to the upset (see Remedying Overeating & Holiday Strain for more details) .  Chamomile is great (as part of a formula, or on its own) for irritable bowel flare-ups. It is gentle enough for kids, and has a long history of use not only for stressed-out bunnies, but also upset children with tummy aches. Homeopathically, and as a tea (at room temperature or in ice cubes), Chamomila is the number one remedy for teething, especially for babies whose distress seems out of proportion to the pain, and where one cheek is red while the other is pale. Studies prove that it is healing to gastrointestinal ulcers. It is also a much-appreciated part of skin-healing formulas, from soothing rashes to healing tattoos to preventing ingrown hairs after waxing or shaving. The essential oil in chamomile, azulene, is much-studied for its anti-inflammatory capacity, and is remarkable also for the fact that this oil  is bright blue! The herb is also antimicrobial, having an effect on both fungi and bacteria, making it broadly useful for topical and internal infections, especially in the gastrointestinal tract. Most commonly, perhaps, chamomile is used as a tea for relaxation.

What could be better in the evening than a cup of tea that helps you to unwind and gently transition to sleep?

Choosing Herbs

If you grow chamomile in your garden, now is a great time to harvest the flowers. Dry them on a drying rack, away from sunlight, and store in an airtight dark glass jar. When you buy chamomile, ensure its freshness by looking for flowers that are still yellow and white (not brownish), with that sweet Chamomile smell.

Cautions & Contraindications:

• Allergies: While some allergies to the flower are reported, they are most likely due to adulteration with another, similar-looking, plant. A few people are sensitive to various plants in this family, Asteraceae (the Echinacea and Daisy family). If you suspect you might be allergic, avoid chamomile and check with your ND before regular use.
• Pregnancy: one of the essential oils in Chamomile is a uterine stimulant, thus the herb is not recommended in pregnancy (especially during the first trimester)despite the low concentration of essential oil in tea form. Avoid the essential oil during pregnancy.
• Blood thinners: avoid this herb, and indeed any herb without consulting your naturopathic physician, if you are taking  prescription blood thinning medications or have a blood clotting disorder

*NB: Chamomile can refer to more than one species. Matricaria chamomila (aka Matricaria recutita) (“German” chamomile) is the one most commonly used, and researched. Do not confuse this with “Roman” Chamomile, Chamaemelum nobile, which is in a different family entirely. As there are many species in the Asteraceae family that look similar, be sure to correctly identify the plant you harvest as Chamomile!

Mahalia Freed is a Naturopathic Doctor happily based at Lifecycles Wellness in Yorkville. In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care. For more information on cancer prevention, spring recipes, and other topics, follow her on Facebook: www.facebook.com/MahaliaFreedND or twitter: www.twitter.com/MahaliaFreedND

The December holiday season is upon us, and for many, that means a series of large, rich meals, combined with intense (and sometimes tense) family or social interactions. Beyond knowing your individual limits regarding eggnog and chocolate treats, what can you do to enhance digestion? How can you soothe frazzled nerves? What will help keep you from succumbing to a Christmas cold when you finally have time off? This month’s article highlights the wisdom of herbs as complex living medicines that cross body systems to provide us with just the support that we need. Did you know that there are herbs that soothe both the digestive tract and the nervous system? Did you know that there are herbs that decrease gut inflammation and are also antiviral?

Melissa officinalis (Lemon Balm)

Lemon balm (Melissa officinalis) is one such herb. A common weed in the mint family, lemon balm is traditionally used to soothe indigestion, especially when related to emotional stress. The herb is helpful for relieving spasms of the gastrointestinal tract, gas pain, and flatulence. As well, it has a restorative, calming, and uplifting effect on the nervous system. Finally, laboratory studies confirm that the water extract (as in, tea) is antiviral, particularly against the cold sore virus and some types of ‘flu. For calming your stomach and nourishing your nerves, around the holidays or any time, try the following tea:

Nerve Nourishing Tummy Tea

Combine loose herbs

• 1 Part Licorice root
• 1 Part Chamomile flowers
• 2 Parts Lemon balm aerial parts

Place herb mixture in a French press or teapot with strainer and add boiling water. Let steep 5-15 minutes, and drink as desired. Herbalist Rosemary Gladstar recommends this combination for heartburn, to be consumed 30 minutes before and after meals.

Cautions: If you have an under-active thyroid, consult your naturopathic doctor or medical herbalist before regularly using lemon balm. If you have high blood pressure, consult your naturopathic doctor or medical herbalist before regularly using licorice root.

An important herb for the uterus, heart and nervous system, Motherwort (Leonuris cardiaca) is a great example of an urban herbal ally. This often-overlooked plant is central in formulas for menopausal/perimenopausal women as well as for PMS and painful periods. Motherwort is recognizable by the distinctive jagged shape of its scratchy leaves and characteristic square stem.

You can find this larger member of the mint family growing as a healthy, wild “weed” in laneways, ditches, and untended yards throughout the city. Now that you know what to look for, pause, sample a leaf, and appreciate the medicine at your fingertips!

Uses:

Women’s health

Motherwort is often called for in easing the transition for menopausal/perimenopausal women.  It is especially good when there is anxiety with palpitations, but is also generally nourishing to the nervous system, and calming to the nerves and heart. Motherwort relaxes smooth muscles as well as our minds, helping both eliminate painful periods and PMS. The herb also increases blood circulation to the pelvis. And in case you were wondering, “wort” is a Middle English word for “herb” or “plant”, so this is literally a “mother’s herb”. In practice, it is useful postpartum if a mother has elevated blood pressure.

Cardiovascular health

As evidenced by its latin binomial, “cardiaca” this weed is a major heart tonic for both men and women. Literally, “Leonuris cardiaca” means “heart of the lion”. Motherwort can decrease or stabilize blood pressure, and is considered to have a diuretic action. Herbalist Susun Weed calls this herb “bypass in a bottle”, referencing its ability to grow new blood vessels as well as strengthening heart function. And finally, as discussed above, the plant is key in herbal formulas for palpitations.

Administration

While some hardy herb lovers will make a tea of the fresh or dried leaves, this herb is decidedly bitter. Thus, motherwort is best taken as a tincture, or alcohol extract. Dose will vary depending on your constitution, your health conditions, and what other herbs, supplements and/or prescription medications you are taking. Ask your naturopathic doctor or medical herbalist what dosage & frequency is best for you.

Cautions

Consult your naturopathic doctor or medical herbalist if you have low thyroid function, heavy periods, fibroids, or are pregnant. Safe during breast-feeding.

Basic Ingredients
You can use equal parts of each herb (eg. 4 sticks of herbs 1,2, and 3, and a handful of goji berries), buy the herbs pre-packaged in Chinatown of some supplement stores, or try the following guide:
1.     Astragalus membranaceus / Huang Qi – 4 sticks, 15 cm long
2.    Codonopsis pilosula / Dang Shen– 3 sticks, 10 cm long
3.    Dioscorea sinensis (Chinese wild yam) / Shan Yaeo– 2 sticks, 5 cm long
4.    Lyciium barbarum (Chinese wolfberries or Goji berries) / Gou Qi Zi– 3 tbsp

Soup Ingredients

Chicken and Marinade

400 g of skinless chicken pieces, on the bone

2 tbsp fresh grated garlic

2 tbsp fresh grated ginger

Salt

Pepper

Tasty Additions

1 tbsp dry ginger

1 cinnamon stick

5 cloves

5-10 peppercorns

Handful of Chinese Dates

Final Additions

1/2 C thinly sliced carrot

1/2 C chopped celery

1 C chopped bok choy

1/2 C chopped onions

Fresh coriander as garnish

Steps

1. Wash and dry the chicken.  Marinate it in the fresh ginger and garlic in the fridge overnight.  Add salt and pepper to taste.
2. Put all of the “basic ingredients” into about 15 cups of water in a large soup pot.
3. Add the marinated chicken and the “tasty additions”.
4. Bring the water to a boil, cover and simmer for about 1.5 hours or until the chicken is cooked.  (If you are making the soup without chicken simmer for only 1 hour).
5. Remove the Astragalus, Codonopsis and Chinese wild yam from the pot.
6. Add the “final additions’ of carrots, celery, bok choy, onions and any other vegetables you enjoy in soup and continue simmering for about 20 more minutes.
7. Let it cool and serve garnished with fresh coriander

Maybe you are like me, and you have been wondering for years, “why do I always get sick in the fall?”. Maybe you are remembering the recent H1N1 ‘flu panic, or perhaps endless runny noses in your little ones. Maybe you are looking for a way to keep your family from passing colds back and forth this fall and winter. Read on, and learn how to nourish your body so that you are no longer susceptible to developing symptoms when you meet this year’s viruses.

While fall is a season best suited to inner focus, recharging, and retreating, it is often the time when we start new projects, and spring into action on things we have been planning over the summer. This conflict between being and doing, along with the physical change in weather, means that we are vulnerable to colds and ‘flus.

Terrain vs Germ Theory

It isn’t your exposure to a virus that determines whether or not you get sick, but rather how your body responds to that exposure. In other words, it is not the germ that causes disease, it is the terrain the germ finds itself in that either allows the germ to flourish, or quickly eliminates it from the body. Consider public transit, for instance: there is always someone coughing or blowing their nose on a bus or subway. Yet, despite close proximity and lack of fresh air to clear the viral particles away, we do not get every cold we are exposed to. Why?  Our own vitality – the health of our terrain – protects us.

It is entirely possible to stay healthy through cold and flu season. All we need to do is support our immune system to be as vital as possible, and cultivate our terrain optimally.

Building a Healthy Foundation

Sleep

• While we rest, our bodies are engaged in important healing and repair.
• People who get more sleep have better hormone balance, get less cancer, and, naturally, have more energy.
• -> Have a regular sleep pattern, and sleep at least 7 hours each night, preferably 8.

Stress management

• Chronic high stress measurably decreases your immune function and resistance to dis-ease. Luckily, functional stress management can measurably increase immune function and resistance.
• How is your balance between doing and being? What helps you stay grounded and calm when things get crazy at work and at home?
• -> Notice when you are getting wound up and pause to breathe, deep into your abdomen. Take time for you, especially when life feels overly full.

Nutrition

• Your gut health, and what is absorbed from your gut into your body’s cells and organs, is foundational to a healthy immune system
• -> Eat whole foods: lots of vegetables, especially the deeply colored ones, whole grains, beans/legumes.
• -> Minimize sugar (decreases white blood cell activity measurably) and refined foods like cakes, cookies, white pasta, bagels.
• ->When you are clearing a cold or flu, eat warm, easy to digest foods like soups.

Exercise

• Regular, moderate exercise enhances immunity, helps relieve stress, allows for better sleep, and decreases risk of conditions from heart disease to diabetes.
• -> Exercise 3-5 times per week; Move your body every day. Aim to get some of your exercise outside, especially near trees, for added benefit.
• Note that intense and long workouts can decrease immune function by activating your body’s stress responses.

Supplements for prevention

• Vitamin D: decreases incidence of ‘flu, as well as duration of symptoms.
• How much to take? Test your blood levels first, then ask your ND what dose and form is right for you (from 400 – 6000 IU).

• Probiotics: a healthy gut is foundational to a healthy immune system. Studies with specific strains of Acidophilus, Bifidobacteria, and other “good” gut residents have found that taking such a supplement results in fewer colds for both children and adults.
• Ask Dr Freed for the right strain, brand and dose for you.

• Adrenal Support: Supporting and enhancing our body’s ability to respond to stress will directly benefit our immune function. Naturopathic adrenal support ranges from Vitamins C and B5 to a long list of tonic herbs. Ask Dr Freed about the right adrenal support for you.

Herbs for prevention

• Individual Formulation: The combination of herbs that is right for supporting your body may be quite different than the combination that is appropriate for those around you. Each of us is unique in the balance of function of our organs, in our weak points, in our strengths. And thus we need different herbal allies. Thus, I cannot say which one herb is right for you, or what combination will meet you perfectly, without speaking with you about your health. One person may get bronchitis whenever they get sick, while someone else may suffer from sinus infections.  Each necessitates a different herbal response.
• Deep Immune formulas: a combination of herbs such as Deep Immune Activation (available for patients from Mahalia Freed’s dispensary) will nourish the adrenals, the liver, and the immune system to enhance your terrain. They will also act directly against viral and bacterial pathogens, and support the lungs in fighting off invaders.

If you do develop a cold or “flu

• Make use of natural medicine to decrease duration and severity of symptoms: sleep better, cough less, get rid of the deep aches, bounce back sooner, etc
• Herbs, homeopathy, hydrotherapy, nutrition and lifestyle advice may all be part of your treatment
• Call the office to book an acute consult – available by phone for existing patients

This article highlights a common women’s health concern seen in my practice. Polycystic ovarian syndrome, or PCOS, affects not only reproductive health and fertility, but also cardiovascular health.

Definition and Clinical Consequences

Polycystic ovarian syndrome is a label referring to a complex and broad health picture. PCOS is diagnosed by presence of two of the following three things: (i) irregular ovulation or absence of ovulation, (ii) clinical and/or biochemical signs of high testosterone, and/or (iii) polycystic ovaries seen on ultrasound. While presentation varies, the most common clinical manifestations are infertility, male pattern hair growth, obesity, and absent or infrequent menses. However, these concerns represent only the tip of the iceberg with respect to the PCOS picture. Less obvious consequence of PCOS lie below the surface. Women and transgendered men who have PCOS are at risk for hypertension, insulin resistance, impaired glucose tolerance, type II diabetes, and abnormalities in blood lipids such as elevated triglycerides and oxidized cholesterol. Additional complications include increased risk of endometrial (uterine) cancer, an altered (increased) stress response, and difficulty maintaining or attaining desired body weight compared to people who do not have PCOS. Finally, there is an increased risk of cardiovascular disease.

Linking Heart Disease and PCOS

Metabolic Syndrome, or Syndrome X, is defined by a constellation of factors including obesity (30-60% of women with PCOS are obese), insulin resistance, hypertension, and the blood lipid abnormalities mentioned above. Each of these items is a known risk factor for cardiovascular disease, and each is commonly found in women and trans men with PCOS.

Treatment Approach

While biochemically complicated, and clinically variable, PCOS and associated risk factors are well-addressed via the individual, holistic, preventive approach to health care embodied by naturopathic medicine. According to one article published in the US journal Cardiology Review (2006), “the key elements involved in managing… metabolic syndrome are dietary and lifestyle modification”. Diet and lifestyle – the cornerstones naturopathic practice! Additionally, there are a variety of evidence-based naturopathic treatment options available to address an individual’s cardiac risk factors, along with their other presenting concerns.

Depending on the person, naturopathic treatment goals may include decreasing free testosterone, regulating blood sugar, decreasing insulin resistance, inducing regular ovulatory menstrual cycles, changing the profile of blood lipids, and reducing elevated blood pressure. In practice, I address individual risk factors via therapeutic diet plans, lifestyle modifications, and a range of specific herbs and supplements as indicated.

What can you do?

The 2 best things you can do for yourself, whether you have a diagnosis of PCOS or not:

• Exercise: 5 –7 days a week. With PCOS, ideally 30 minutes or more of aerobic exercise per day. Exercising (even 3 days a week) is a well-proven way of reducing your risk of everything from diabetes and heart disease to colon cancer and breast cancer. Exercise improves mood, making it part of the treatment for both PMS and depression. Find something fun, get out there and move your body!

• Eat well: dietary fibre (from whole grains, beans, vegetables, fruits, and ground flax seeds) and dietary antioxidants  & other nutrients (from vegetables, fruits, nuts & seeds) are irreplaceably important in regulating blood sugar, maintaining healthy blood vessels, and even in correcting hormone imbalances. Eat more whole foods, try to make a rainbow on your plate at every meal. Need inspiration? Ask for cookbook and recipe suggestions.

Need more individual advice?  Ready for a comprehensive preventive treatment plan? Consult with Mahalia Freed for a personalized assessment and treatment protocol.

Pregnant? Women given adequate supplemental Vitamin D during pregnancy are less likely to develop high blood pressure or preeclampsia. Their babies are less likely to develop type I diabetes. Vitamin D helps support healthy immunity, and prevents autoimmune conditions like type I diabetes from developing.

How much do I take? Current Canadian guidelines vary between organizations, and what you need to take will depend on (i) your blood levels; (ii) the amount of sun exposure without sunscreen you get; (iii) your skin colour; and, (iv) the season. Please consult your ND for an individual prescription.

Babies: 400 IU per day, with more (800 – 1200 IU per day) in winter months, and after 1 year (as weight increases, so does necessary dose).

Breast Feeding: Current study recommendations are for supplementing as high as 6400 IU, though common prescriptions are for 2000-4000 IU per day.

Adults, non-pregnant: Recommendations range, as do individual needs. *Get your blood levels checked first. Common supplemental doses range from 2000- 5000 IU per day, although some people do not require supplementation.

(Study References Available Upon Request)

You are pregnant! Congratulations! The first trimester is a time of great transition and a myriad of potential emotions as you adjust to the idea of a new family constellation. It can also be a difficult time physically, with profound physiological changes as your body adapts to the needs of the growing fetus. For some women, the first trimester is dominated by nausea, extreme fatigue, and great confusion over conflicting prenatal advice or warnings. But, there is no need to suffer while you wait for the months to pass!

Do you have questions about how to ensure your baby is getting what it needs from your diet? About whether or not to take iron if it makes you sick? About differentiating between various Omega 3s? About the safety of herbs during pregnancy? Ask a naturopathic doctor!

By adding a licensed naturopathic doctor to your care team, you will not only be able to resolve existing concerns including fatigue, nausea, anemia, vaginal infections, blood sugar changes, low thyroid function, constipation and heartburn, you can also learn how to optimize your diet to offer the best possible nutrition for you and your baby and develop a personalized supplement plan to address your unique pregnancy needs. The goal of naturopathic perinatal care? To promote a pregnancy free of complications, an efficient labor, successful delivery, ease with postpartum healing, and a healthy baby, naturally.

Did you know:

• That ginger and vitamin B6 are clinically proven to be safe and effective for nausea in pregnancy, according to randomized controlled trials?
• That probiotics during pregnancy are associated with lower rates of allergies, eczema and asthma in infants and young children?
• That there are a variety of herbs that are safe in pregnancy, including some for immune function, energy, mood, digestion, and more?

Nourishing Pregnancy Tea

(*Custom Blend Available From Mahalia Freed, ND*)

Combine Equal Parts of:

• Red Raspberry Leaf
• Nettle Leaf
• Alfalfa
• Peppermint (optional: for taste, and for some women to help with nausea)
• Oatstraw (optional: nutritive and calming)

Use 1-2 tbsp per cup of boiling water; Steep, covered, up to overnight; Drink warm or cool, 2-3 cups per day throughout your pregnancy

Dr. Mahalia Freed ND has a family practice with a clinical focus in women’s health including fertility, perinatal care, hormone balancing and breast health.

Salad

2 cups cooked black beans (1 large can or 1 cup dried beans, soaked and cooked)

1 small bunch (or 1/2 a large bunch) Cilantro

1 red pepper chopped

fresh tomato, chopped (optional)

1/2 an English cucumber, diced

1/2 – 1 avocado, cubed (add later if taking for lunch the next day)

1 atulfo mango, diced (optional)

1-2 green onions, chopped (optional, if not using garlic in the dressing)

Dressing

1/4 – 1/2 cup olive oil

fresh lime juice (approx 2 tbsp, or the juice of 1-2 limes)

1/2 tsp ground dried coriander

1 tsp ground dried cumin

1 clove finely chopped or minced fresh garlic (optional)

Sea salt to taste (less if using canned beans)

Combine salad ingredients in a bowl. Combine dressing ingredient in a jar, and shake to blend. Pour dressing over salad, toss. Eat!

“Butterflies in the stomach”, “Gut instinct”, “Nervous stomach”;

There are many expressions linking emotions to our digestive tract. In fact, the gut is often referred to as the “second brain.” Rather than being a figure of speech, this is a physiologically accurate portrayal. The gut is innervated by the two branches of the autonomic nervous system, which is controlled by the brain, as well as by the enteric (of the intestines) nervous system, which operates entirely independently. Serotonin, the neurotransmitter famous for its role in treating depression and insomnia, is highly active within the gut and ninety five percent of the body’s serotonin is actually manufactured in the intestines. No wonder people with gut dysbiosis, or an altered balance of bacteria and yeast in the gut, experience mood symptoms! Perhaps it would be more precise to label the gut as part of the brain? In any case, it is clear that the health of our gut affects our mood, and our mood affects the health of our gut.

So, what happens in our nervous system when we are stressed out??

When we are in a “stressed out” state, the sympathetic branch of the autonomic nervous system is dominant. And while that sounds friendly enough, this is the branch that evolved to help us escape a perceived physical threat. The sympathetic nervous system governs “fight or flight” reactions. So we have blood flow to our muscles and away from our gut, increased heart rate, dilated pupils. All great things if you need to run away from a large animal, but not much use today, as most of our perceived stressors are psychological, not physical. And as people often experience every day of their lives as stressful, the biochemistry of the stress response is maintained over the long term.

Fundamentally, we cannot digest well – either food or ideas – in a sympathetic state. The biochemical and physiological changes involved in what is known as the “Stress Response” have been well-studied. One important piece is that stress stimulates increased production of cortisol from the adrenal glands. Cortisol not only decreases inflammation in the body (this is why corticosteroid drugs are used), but overall alters immune system function, causing a cascade of potential consequences from decreased sex hormone production to decreased thyroid hormone activity. Altered immunity in the gut can lead to inflammation, which can then lead to further problems ranging from pain to decreased nutrient absorption to food sensitivities.

Some possible consequences of sympathetic dominance include peptic ulcers, indigestion, constipation and diarrhea, muscle aches, insomnia, and mood instability. Other conditions biochemically linked to long-term stress include diabetes, hypertension, abdominal weight gain, and decreased libido. Oi!

In contrast, the parasympathetic nervous system allows us to “rest & digest,” sending more blood to the digestive tract, increasing gut motility and secretions, slowing our heart rate, and enhancing our ability to absorb nutrients and store food as fuel. There is ample evidence that cultivating a “Relaxation Response” enhances well-being. By decreasing sympathetic nervous system activity, we not only feel relaxed in the moment, but can sustain a decreased responsiveness to stress. And less biochemical stress is central to the prevention and management of a range of health concerns.

Thus taking time for yourself, whether it is 5 minutes of deep breathing at your desk, a day of hiking with a friend, or enjoying a cup of herbal tea, is not wasting time, or being selfish. It is central to maintaining and attaining optimal health!

Our skin is porous. We get this, intuitively, when we observe moisturizer being sucked up by our thirsty winter skin. The implication? Anything you put on your skin you are effectively “eating”, but without the benefit of the digestive tract’s extensive immune system and processing. Absorption through the skin is well-established scientific fact. Unfortunately, only 11% of the 10 500 ingredients in personal care products are tested for safety even by the industry’s own internal review panel. There are still known hormone disruptors and carcinogens even in “natural” personal care products. And sunscreen is no exception. Indeed, because of the lack of regulation, many sunscreens on the market not only contain toxic ingredients, but may not even protect us from ultraviolet radiation. The US-based Environmental Working Group has analyzed sunscreens annually since 2007. Of 1,802 name-brand sunscreens on the market in summer 2009, “2 out of 5 sunscreen products offer inadequate protection from the sun, or contain ingredients with significant safety concerns”. Despite label claims, some sunscreen ingredients are found to actually break down in the sun, rapidly losing their effectiveness. As well, common sunscreen ingredients are known to absorb into the blood, and in some cases build up in our bodies and the environment. They are linked to hormone disruption, allergic reactions and oxidative damage. While consumer pressure has resulted in some improvements in sunscreen manufacturing in the past couple years, overall, only 8% of products tested in 2009 met the EWG’s criteria for both safety and effectiveness. Their criteria: “blocking both UVA and UVB radiation, remaining stable in sunlight, and containing few if any ingredients with significant known or suspected health hazards”.

Okay, so what do we need to know to protect ourselves from skin damage and prevent skin cancer?

Sunscreen Guidelines:

• Use EWG’s sunscreen report - www.ewg.org - for a comprehensive guide to which products are both effective and safe, and what to look for.

• Read labels carefully for ingredients, but note that there is as of yet no regulation of label claims.

• Use your own judgement. If you or your children burn easily, limit exposure by wearing sun-protective clothing, avoiding midday sun, and looking for shade. Use sunscreen only when necessary, and choose carefully. If you have darker skin, build up a tan gradually and you may not need sunscreen as often, if at all.

• Weigh the risks and the benefits. Note that the relationship between sun exposure and skin cancer is not as linear as we are led to believe. Risk factors for skin cancer include fair skin, frequent sunburns, moles, and family history of skin cancer. While it is true that more sun exposure may be associated with more sunburns for fair skinned individuals, this is not true of everyone. Furthermore, vitamin D, which is produced in our skin with unprotected sun exposure, is known to be antiproliferative, as in protective against cancers. And indeed, there is abundant research linking higher vitamin D status to lower rates of cancers including lung, breast, colon, and prostate cancers.

• If you are fair skinned, or don’t spend much time in the sun, talk to your doctor(s) about supplementing with vitamin D.

Mahalia Freed is a Naturopathic Doctor happily based in downtown and East Toronto In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care. For more information on cancer prevention, spring recipes, and other topics, follow her on Facebook: www.facebook.com/MahaliaFreedND

Ingredients:

Salad

• 1 2/3 cups dry quinoa
• 3 1/3 cups water
• 1 cup chopped or grated carrots
• 3/4 cup chopped parsley (or cilantro)
• 1/2 cup cucumber, finely chopped
• 1/2 cup red pepper, finely chopped
• 1/3 cup sunflower seeds (or 1 can of black beans, drained)
• 4 cloves garlic, minced (can use roasted if desired)
• 1/2 cup soaked* arame, wakame or hijiki (seaweeds)

Dressing

Combine the following:

• 1/3 cup freshly squeezed lemon or lime juice
• 3 tbsp extra virgin olive oil [or flax oil]
• 1 tbsp Bragg’s (liquid aminos) [or substitute tamari]
• 1/2 tsp ground cumin (optional)
• 3/4 tsp ground coriander (optional)

Optional Garnishes:

Broccoli, alfalfa or red clover sprouts (or other sprouts)

Steamed broccoli (go for it! How can you go wrong?)

Tomato wedges

Directions

Place quinoa and water in a pot; bring to a boil. Reduce heat to low, cover, simmer for 15 min. Add drained seaweed and let mixture sit on very low heat, uncovered, for an extra 5 minutes so it dries out. This makes the grain fluffier for salads. Toss quinoa with a fork and let cool. Add vegetables, mix thoroughly. Pour dressing over salad and toss, with garnishes if desired.

* To soak seaweed: place seaweed in heat-proof bowl/measuring cup, cover with just-boiled water, let sit for 15-30 minutes. Then drain off water and add to recipe.

* Quinoa is like rice, in that it is 1:2 grain to water, so 1 cup quinoa cooks in 2 cups of water, and you can estimate about 1/2 cup of quinoa per person. Feel free to reduce the quantities in this recipe to what works for you.

Allergy Season Tips

Hay fever (also known as seasonal allergies or allergic rhinitis) is estimated to affect 10-20 % of the population in developed countries. Hay fever occurs when your immune system overreacts to airborne particles, most commonly the pollens of trees, grass, and ragweed. The unfortunately familiar list of symptoms includes runny & itchy nose, itchy, red, watery eyes, sneezing and congestion. People who suffer from seasonal allergies are more likely to develop asthma, bronchitis, sinusitis, ear infections, and other complications. Interestingly, there is also new research suggesting a link between seasonal allergies and depression. Naturopathic medicine offers a variety of treatments that can effectively manage symptoms and bring resolution, with individual plans drawing on nutrition, herbal medicine, constitutional homeopathy and acupuncture.  One of my personal favorite herbs is a star in treating allergies, and it is profiled below.

Spotlight on Nettles

Fresh spring tops of stinging nettles can be cooked and enjoyed in dishes similar to those where you find spinach, such as quiche, sautéed, in soup…

NB: If harvesting your own, wear gloves!

Dried nettle leaf is commonly prepared as a strong infusion, or tea, either on its own or in combination with other herbs. For an individualized, targeted prescription, consult with your naturopathic doctor or herbalist.

Nettles (Urtica dioica)

• Act as a natural antihistamine
• Are rich in calcium, a nutrient important for mucus membrane health
• Are a good source of iron
• Contain abundant chlorophyll, nature’s detoxifier
• Are a traditional “blood cleanser”, found in many skin formulas, and as part of a spring cleanse
• Are a central ingredient in prenatal tea – are recommended and can be safely consumed as a tea during pregnancy
• Can help increase milk production in breast-feeding moms
• Are diuretic, and tonifying for the kidneys

Like Forsythias in their opera of yellow, and magnolias in their pink or white blossom-song, fiddlehead season is short, sometimes only 2 weeks. Fiddleheads are wild, their joy fleeting, their origin and taste unique. The fiddlehead is the new growth of an ancient plant family, the ferns. While there are many species of ferns, the fiddleheads available in Ontario markets in late April or early May are usually those of the Ostrich Fern. Interestingly, fiddleheads resist cultivation (they prefer swampy edges of woods), and are one of the few commercially available wild-crafted foods. Fiddleheads taste like…themselves. Some people compare their flavor to a combination of asparagus, green beans and okra. They are great on their own, in pasta salad, in frittata, lightly pickled, with other delicious seasonal veggies. The joy of eating fiddleheads, though, goes beyond their fresh green flavor and nutrient density: There is also the satisfaction we get from being in alignment with what is local and in season – an intellectual satisfaction born of making an ethical, politically-correct food choices, but also a purely physical one, as we nourish our bodies with truly spring food. Increase veggie variety in your diet, join the local seasonal bandwagon, support internal detoxification: try fiddleheads this year! Below is a recipe to get you started.

Sautéed Fiddlehead Ferns with Parsley and Garlic

From www.fresh-fiddleheads.com/

This is probably the second easiest Fiddlehead recipe you’re likely to come across, right after boiling and serving with butter. Simple preparation brings out the wonderful, fresh flavor of the Fiddlehead with a minimum of muss, fuss or bother.

Ingredients:

• 1-pound Fiddleheads
• 1 or 2 garlic cloves, minced very fine
• 1⁄4 cup butter or extra-virgin olive oil
• 2 tablespoons finely chopped fresh parsley
• Salt and freshly ground black pepper

Trim any brown ends off of the fern shoots and wash them in cold water, pulling the paper-like brown skin off as you go. Drain and pat dry. Crush the minced garlic with the back of a spoon or the side of a large knife. Heat half of the butter (or olive oil) in a large skillet over medium heat. Add the fern shoots and turn the heat up to medium-high. The ferns should sizzle, but don’t allow the butter to burn. Toss and stir for about 5 minutes. Add the butter (or oil), the garlic, and the parsley. Continue cooking for one minute longer, or until you can smell the garlic and the ferns are tender. Season with salt and pepper and serve immediately on hot plates.

download Fiddleheads for Spring

While scientists have been aware of the endocrine-disrupting effects of pesticides and plastics for more than 40 years, xenoestrogens have only begun to garner government and mainstream press attention recently, mostly thanks to the outcry over Bisphenol A. Banned in Canada in 2008 as an ingredient in baby bottles, it is still found in the linings of cans, in plastic water bottles and in dental enamel, among other places. Other xenoestrogens include a long list of pesticides as well as parabens (preservatives often found in personal care products), phthalates (used to soften plastics including medical tubing), PCBs, and heavy metals. Polyvinyl chloride (PVC) is categorized with the xenoestrogens both on its own account, and due to the chemicals it creates in manufacturing and breakdown. Similar to bleaching in the pulp and paper (and tampon!) industries, the manufacture and incineration of the PVC plastics produces dioxins, which are extremely potent endocrine disruptors. Nonylphenols – found in spermicides and as a breakdown product of conventional detergents – are also in this toxic family. Clearly then, xenoestrogens are pervasive in our environment. For more information on what these toxins are, where they are found, what the evidence is, and what you can do, see www.environmentaldefence.ca or www.ewg.org. If you are wondering why these toxins are still in widespread use, see epidemiologist Devra Davis’ in-depth exploration, “ The Secret History of the War on Cancer”.

The endocrine, or hormonal, system is a complex web. Operating like a symphony, each part contributes to the resonant whole. The addition of extra players who don’t know the score results in discord and disrupts the integrity of the entire work.

This kind of information can feel overwhelming. However there are many things you can do to decrease your personal exposure, in addition to advocating for regulatory change.

1. Eat organic as much as possible, especially animal products, as xenoestrogens accumulate in the fat of those who eat them.
2. Use all-natural cleaning products, or make your own.
3. Read labels on personal care products to avoid parabens.
4. Choose to eat a diet rich in phytoestrogens (natural estrogen-like plant compounds), such as those found in legumes and flax seeds.
5. When buying toys for kids, choose wood and cloth over plastics.
6. When buying sex toys, look for phthalate-free options.
7. Avoid vinyl in clothing and building materials.
8. Avoid storing food & drinks in plastic, never heat food in plastic, or covered in plastic.
9. Use saunas regularly to move fat-soluble toxins out of your body.
10. If you are planning to conceive, consider a comprehensive preconception detox to enhance fertility and decrease the toxic load you pass on to your baby.

For a hormone-balancing and detoxification plan geared to your personal health profile, please book an appointment with Dr Mahalia Freed.

Dr. Mahalia Freed, ND

So, the jig is up: An international meta-analysis on prescription antidepressants conclusively found them to be as effective as placebo (Kirsch & Sapirstein 1998.) Over a decade later, the hush-up is getting frayed around the edges, as evidenced by the recent article in Newsweek, titled, “The Depressing News About Antidepressants” (http://www.newsweek.com/id/232781).

According to Kirsch’s findings, which were confirmed again in 2008, careful analysis of all eligible studies on antidepressants reveals that prescription antidepressants are clinically as effective as placebo for mild to moderate depression (Kirsch & Sapirstein 1998; Kirsch et al 2008). These findings do not mean prescription antidepressants are “not effective”, only that the placebo effect is powerful, and the drugs’ perceived effectiveness may be attributable to the power of our belief in the medicine, rather than the medicine itself.

As I have written before, your beliefs are powerful in directing your healing. Again, I refer to Dr. Bruce Lipton, cell biologist and epigeneticist. In describing how receptors in our cell membranes interpret environmental conditions outside the cell – effectively issuing directives to cell about what is going on in its environment so that it can respond optimally – he says the following: “because receptors can read energy fields, the notion that only physical molecules can impact cell physiology is outmoded. Biological behaviour can be controlled by invisible forces, including thought, as well as it can be controlled by physical molecules like penicillin” (emphasis mine, 2008: 53-54).

I love how the idea that our thoughts can influence our physical bodies is no longer a flakey statement, but is borne out in trial after trial, meta-analysis after meta-analysis. This is the beauty of the new findings, disappointing and discomfiting though they may be for some.

Indeed, there are people who are up in arms about publicizing this research because they don’t want to shake patients’ faith in medicine that produces clinical results. And, let me be clear: available research demonstrates that people who take prescription antidepressants get better. However, they get better in large part because they and their doctors believe they will. There are many other treatments we could have the same faith in, treatments with evidence that is just as strong if not stronger (see information box on St John’s Wort, for example).

Let us cultivate belief in the body’s ability to heal, and in the power of our thoughts to impact our health. Let us acknowledge that each person’s experience is unique, that each of us will respond optimally to a unique, individualized treatment approach. Sound familiar? That is because it is foundational to naturopathic medical care.

Interested in improving mood, naturally?  Interested in the power of your mind and body in healing? Consult with Dr Mahalia Freed, ND, for a treatment plan tailored to you.

Naturopathic Medicine and Depression

Naturopathic treatment of depression may include:

• Counseling, and/or referral for psychotherapy
• Addressing nutrient deficiencies
• Optimizing diet
• Supplements to correct imbalances or deficiencies
• Individualized herbal formulae
• Constitutional homeopathic medicine
• Constitutional Chinese medicine
• Lifestyle counseling: healthy sleep, exercise and stress management habits

St John’s Wort (Hypericum perfoliatum) is a great example of a natural medicine that works for mild to moderate depression. According to Cochrane’s rigorous 2008 meta-analysis, St John’s Wort is moderately more effective than placebo (Linde et al 2008). Given that this is based on the double-blind, placebo-control trial model – which by definition does not account for individual variation – we can expect even greater results when St John’s Wort is appropriately prescribed to an individual. And while I am as biased as any other clinician by my belief in the medicines I use, I consistently see people getting better when they incorporate naturopathic care – which may include St John’s Wort or any of the options listed above –  in addressing depression and anxiety.

Mahalia Freed is a Naturopathic Doctor in downtown Toronto. In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care.

References:

Ankarberg P, Falkenstrom F. (2008) Treatment with antidepressants is primarily a psychological treatment. Psychotherapy Theory, Research, Practice, Training. 45(3), 329 –339.

Kirsch I, Sapirstein G. (1998). Listening to Prozac but Hearing Placebo: A Meta-Analysis of Antidepressant Medication. Prevention & Treatment, 1 (0002a).

Kirsch I, Deacon BJ, Huedo- Medina TB, Scoboria A, Moore TJ, et al. (2008) Initial severity and antidepressant benefits: A meta-analysis of data submitted to the Food and Drug Administration. PLoS Med 5(2): e45.

Lipton, B (2005). The Biology of Belief. Vancouver, BC: Hay House, Inc.

Linde K, Berner MM, Kriston L. (2009). St John’s wort for major depression. Cochrane Database of Systematic Reviews 2008, Issue 4.

Rahimi R, Nikfar S, Abdollahi M. (2009). Efficacy and tolerability of Hypericum perforatum in major depressive disorder in comparison with selective serotonin reuptake inhibitors: A meta-analysis. Progress in Neuro-Psychopharmacology & Biological Psychiatry. 33, 118–127.

Beets have always appealed to my aesthetic sense, with their rich colour, and the beautiful rings that show when you slice them the right way.  One of the few vegetables available locally, year round, beets are affordable, nourishing, and easy to prepare. Furthermore, they are a traditional blood building and liver cleansing food.  March heralds spring, the season for liver support and cleansing. What better time to get reacquainted with beets?

The pigment that gives purple beets their gorgeous colour, betacyanin, is an antioxidant known to have powerful cancer-fighting properties. In the research, it is particularly effective against colon cancer. Beets are known as a “liver food” due to their betaine content. Betaine, or trimethylglycine, specifically supports phase II liver detoxification. It is also anti-inflammatory. Beyond their fibre content, beets contain folic acid (136 mcg per cup, boiled). While folic acid’s importance for preventing neural tube defects in utero is well known, the nutrient is essential for healthy cell division in general, making a diet rich in folic acid important for cancer and dysplasia-prevention. As well, beets have been researched for their ability to help normalize elevated blood pressure, increase HDL (good cholesterol), and decrease triglycerides. Who could have guessed? For cardiovascular health, liver health, detoxification, and fertility, go, beets!

NB: If your urine or stool is red after consuming beets, don’t be alarmed! It is simply the beet pigments. You may actually use this to assess your bowel transit time and kidney function: how long until you see red?

For more information about beets, from history to nutrition to health benefits, see the write up at World’s Healthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49

Simple Beets

Add this side dish to a quick, healthy week-night dinner

• 1 bunch (or 3-5) beets, whole and unpeeled, with greens* removed
• 1-2 Tbsp Umeboshi Vinegar (or substitute Apple Cider Vinegar)
• 2 Tbsp Good Quality Olive Oil
• (Celtic Sea Salt to taste, if using apple cider vinegar only)

Wash beets well, and add to a pot of water without peeling. Bring to a boil. Simmer until tender when punctured with a fork. (15-40 minutes, depending on size and age of the beets).

Drain into a colander and slip off the skins under cold water. Cut in rounds.

Add vinegar and olive oil. Toss. Adjust to taste. Eat.

Variations: Substitute toasted sesame oil & rice vinegar, add cayenne for kick.

* If your beets come with greens attached, cook them up separately. Beets are a variant of swiss chard, and the greens can be used as you would chard or spinach. Add to mixed green sauté, omelet, etc.

A Pap test – the primary reason women are encouraged to have gynecological exams – is an evaluation of the health of your cervical cells, and a screening test for cervical cancer and precancerous changes. What does this mean? The cervix is the lower portion, or opening, of the uterus, through which blood, sperm and babies pass. You can feel it with your finger at the end of the vaginal canal: while the vaginal walls are muscular and soft, the cervix feels like the tip of the nose, with the opening palpable as a little indent. For those of you who like pictures, see www.beautifulcervix.com for a great selection of photos.

Cervical dysplasia refers to abnormal cervical cells. There are a few levels of abnormal cells that might be detected via a Pap, and then beyond that the cells become abnormal enough to be classified as cancer. Screening for cervical dysplasia has dramatically decreased the incidence of cervical cancer, as the area of abnormal cell growth can be treated long before it becomes malignant. Yet it is important to note that in practice, cervical dysplasia is fairly common, especially in women under 30. Cervical dysplasia is actually a great illustration of the capacity of the body to heal itself, with rates of regression to healthy cell form (without any treatment) as high as 75% in adults, and 91% in adolescents. Consider an abnormal Pap as an opportunity to pay attention and – with the support of your naturopathic doctor – make some healthy changes.

Causes

Cervical dysplasia is strongly associated with HPV (Human Papilloma Virus) infection (see info box). Factors that contribute to cervical dysplasia beyond HPV include smoking, lowered immune function, oral contraceptive use, poor nutrition, specific nutrient deficiencies (particularly folic acid and vitamin A), inflammation, altered vaginal flora (yeast and/or bacteria) and possibly stress. By addressing each of these risk factors from the root, naturopathic care is well-situated play a central role in both prevention and treatment of cervical dysplasia.

Diagnosis & Treatment

If cervical dysplasia as determined by a Pap test persists, you will be referred to a Colposcopy clinic, where a gynecologist will look at your cervix with a magnifying lens, and use vinegar to make areas of abnormal cell growth stand out. If they see anything that they deem suspicious, they will perform a biopsy to get more information. The biopsy provides a definitive answer to whether or not there is abnormal cell growth. (Paps are considered a screening test rather than a diagnostic test, and are not as reliable). If there is high grade dysplasia according to the biopsy, the doctor will likely recommend removing the area of abnormal cells with a loop electrosurgical excision procedure (LEEP) or another surgical means. If the dysplasia is low-grade, the recommendation will more likely be to redo the test in 3-6 months.

Given that dysplasia progresses slowly if it does progress, it is possible to initiate naturopathic treatment and then reassess (via colposcopy, Pap & potentially biopsy) in 3-6 months, rather than beginning surgical intervention right away. Treatment may focus on enhancing immunity, directly targeting precancerous cells, or addressing nutrient deficiencies. As always, treatment plans are tailored to supporting your individual needs. Your plan may include oral and/or topical herbs, specific supplements, vitamins, and dietary recommendations.

For more information on cervical dysplasia diagnosis, treatment, and prevention, please contact Dr Mahalia Freed, ND.

For more about HPV, see HPV Facts.

The Chlorinated Villains and Their Impact

By now, you are likely aware of the negative health effects of chlorine-containing chemicals like pesticides, dioxins, and PCBs. We know that these chemicals, which the body is not adapted to process, accumulate in fatty tissue. This causes trouble in the form of breast and other cancers, infertility, endometriosis, hypothyroidism, neurological ailments such as ADD, brain fog and depression, chronic infection, allergies, autoimmune diseases, environmental illness, heart disease, and fatigue (Kaur 2003, Crinnion 2007, Rogers 2002). Alarmingly, the main way women purge these chemicals is through breast-feeding. A baby breast fed for 6 months receives more than 5 times the daily limit of PCBs set for a 150 lb adult (Kaur 2003)! Fortunately, there is another way to expel these toxins from our body fat: infrared saunas.

Sauna Effects

Sweating is an important detoxification mechanism for our bodies, a function enhanced in an infrared sauna. It works by using infrared light to penetrate beyond the surface of the skin to a depth of 1.5 inches or more (Rogers 2002). The heat produced in this wavelength range acts to stimulate the release of toxic substances from their hideouts in our organs and fat cells. One explanation for this is that the infrared light activates water clusters, causing them to break up, and thus giving energized water molecules greater mobility and penetration in and out of body tissues, carrying toxic substances out with them in sweat (Rogers 2002). Infrared wavelengths also improve lymphatic circulation, which translates into enhancing our body’s natural mechanism for moving toxins out of our cells.

The evidence on far-infrared saunas supports their use in detoxifying from the following substances: chlorinated pesticides, herbicides, PCBs, and drugs such as morphine, methadone, and amphetamines. Saunas have a history of clinical use in drug rehabilitation, and studies support their beneficial effects in treating advanced congestive heart failure, along with a variety of less acutely life-threatening chronic illnesses (Rogers 2002).

Who Should Use Sauna Detoxification?

• Women & men intending to conceive
• Anyone with a history of exposure to pesticides, dry cleaning solvents, other industrial chemicals
• People with illnesses like those mentioned above
• *Note: Since infrared saunas operate at lower temperatures than regular dry heat or wet heat saunas, they are safe for people who cannot tolerate heat well, including those with heart conditions (Rogers 2002). But, please work with a doctor!

Sauna Protocol

Sauna therapy is usually the third or fourth step in a doctor-prescribed naturopathic detoxification or environmental health program. The specifics of what supplements you may need before and after sauna, and what pace of detoxification is appropriate should be developed for you in conjunction with your ND or other primary care provider. The intensity and total number of sauna hours appropriate for you will depend on your lifestyle, your health status, and other factors. For examples of Sauna Detoxification Protocols, see Detoxify or Die by Sherry Rogers, MD, or The Complete Natural Medicine Guide to Breast Cancer by Sat Dharam Kaur, ND.

Lately it seems like pretty much everyone knows someone who has been affected by breast cancer. Indeed, current statistics are that 1 in 9 women in Canada will get breast cancer in her lifetime. Understandably, this reality and the associated media attention has created a lot of fear. But what the media doesn’t emphasize is that the majority of cancer is caused by “diet & lifestyle” and environmental factors rather than genetic heredity, which in fact accounts for only about 7% of breast cancer.

In other words, there are many things you can do to enhance your overall health, and dramatically decrease your risk of developing breast cancer or a recurrence of cancer. Below is a list of my top 10 tips for proactive breast health. For more information, and for an individualized health plan, consult with Mahalia Freed, ND or your naturopathic doctor.

1. Be in touch—know your breasts, be familiar with their changing lumps; get regular breast exams, consider baseline and regular screening via breast thermography. For information on thermography & clinics in your area, see http://www.prohealthimaging.com/index.htm
2. Go with the flow—Ensure optimal functioning of your lymphatic system by: wearing proper-fitting bras & wearing them less often, doing gentle dry skin brushing, and/or using therapeutic oils such as breast/chest oil or castor oil
3. Get physical—Regular physical activity and minimal alcohol consumption are associated with lowered rates of breast cancer
4. Sweat it out—Regular saunas, especially infrared saunas, promote excretion of some of the cancer-causing chemicals we accumulate in our tissues.
5. The clear choice—Minimize exposure to harmful estrogenic chemicals: do not microwave in plastic (or at all!), convert to storing food & water in glass or stainless steel, avoid PVC products, eat organic more often, avoid canned food (tin cans contain Bisphenol A in the lining)
6. Spice up your life—Include turmeric, a classic Indian spice, in your cooking to decrease inflammation and inhibit cancer; include Rosemary for enhanced phase II liver detoxification & estrogen metabolism
7. Right for the gut—Freshly ground flax (1-2 tbsp daily in a smoothie/on salad/in cereal) is not only a great source of fibre (aim for 30 g of fibre per day), but will help to eliminate highly active estrogen, improve gut flora, and is clinically proven to decrease tumor size
8. B is for …Brassicas—A family of veggies, including broccoli, kale, cabbage, and bok choy that not only contain loads of vitamins and minerals, but also contain indole-3-carbinol, a substance known to inhibit the growth of breast cancer cells and stimulate cancer cell death
9. Eat this up—Aim for a rainbow of colours in your 8 daily servings of vegetables and fruits; choose whole foods rather than processed foods; include lentils & beans
10. A well-oiled machine—Choose healthy fats: olive oil, fish oil, organic animal products (and grass-fed if beef, elk, venison, buffalo…)

The lymphatic system is central to our health, yet it is often overlooked in western medicine, both by practitioners and by health-conscious individuals. Working in concert with the blood circulatory system, lymphatic function in fact supports every other system in the body by providing nutrients, draining wastes, and coordinating immune system activity. White blood cells – the so-called “soldiers” of our immune system – are produced and transported throughout the body via the lymphatic system. As well, lymphatic channels perform a crucial function in draining away waste material from virtually every cell and organ in the body. Unlike our blood circulatory system, the lymphatic system has no pump. Lymph moves when we move. When we are sluggish, so is our lymph, and this is recognized as having a significant impact on our health. Sluggish lymphatic drainage can lead to nausea, fatigue, swelling and joint pain. Symptoms associated with lymph blockage include breast tenderness, fibrocystic breasts, worsened allergies & food sensitivities, sinusitis, more frequent colds and ‘flus, fatigue, and skin breakouts. Many practitioners associate cancer with lymph blockages. In general, if lymph function is compromised, detoxification and the immune system are compromised.

Attain & maintain optimal lymphatic health by incorporating some of the strategies below:

1. Regular exercise: Start at the level you are at, do something you enjoy
2. Deep breathing: Regularly (!) and via intentional breathing exercises such as Alternate Nostril Breathing
3. Contrast Hydrotherapy: For instance, alternating hot (3 min) & cold (30 sec) water in the shower, always ending on cold
4. Touch: Lymph drainage massage, self breast massage, dry skin brushing
5. Topical: Regular use of creams or oil specially formulated with herbs and essential oils for lymph circulation, such as a customized herbal breast oil
6. Saunas: To promote enhanced detoxification via the skin, and stimulate lymphatic circulation
7. Detox Organs: Ensure that your organs of detoxification (skin, liver, kidneys, small and large intestines) are functioning optimally, in order to reduce the burden on your lymphatic system.
8. Herbs: Consult a naturopathic doctor for specific combinations, forms and dosages appropriate for you

Dr Mahalia Freed ND is a naturopathic doctor in downtown Toronto, where her family practice includes special focus on women’s health and hormone balancing, gynecology, breast health & breast cancer, and LGBTTTIQ healthcare.