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Spring 2008Issue#3Welcome to the Spring Zen-tai Wellness Newsletter!
Plants are budding, the ground is warming and days are brighter and longer. During this transitional uplifting season, we tend to feel happier, more motivated and eager to make healthy changes in our lives. Use this momentum to make a positive change in your life!
Click on the following articles to take a step forward to health and happiness:
Articles
Fun StuffMakoto's Health HelpSpring Has Sprung: So How Do I Enjoy It With These Allergies? The tulips and crocuses have bloomed. The robins are again teaching us a lesson in getting the early worm. The layers of our clothing are starting to shed.
Aaaah-aaaah-CHOO...that's the common sound we hear of springtime allergies interrupting our enjoyment of the warming season. Allergies are commonly associated with hayfever with its typical symptoms including cough, fatigue, headache, itchy eyes, nose, throat, skin, runny nose, sneezing, congestion, watery eyes. In addition, allergies include chronic afflictions such as sinusitis, food allergies, eczema, post-nasal drip, asthma and the list goes on.
Allergies are conventionally treated with antihistamines like Benadryl or Claritin, which can lead to drowsiness, blood pressure changes, and can affect your liver or kidneys if used long-term. For serious symptoms these are effective at halting the allergic response.
There are also several natural treatment options available - these should be administered prophylactically for seasonal allergies. Delayed-response food allergies can have insidious effects on the body, emotions and mental state, and can be tested for with a simple blood spot test. Along with herbal and nutrient supplementation, diet and lifestyle changes are key, as well as measures to prevent exposure.
General Tips
1. Drink 6-8 glasses H20 per day: Thins mucus secretions
2. Avoid Mucus-Forming/PGE2 (pro-inflammatory hormone) Foods: *Dairy*, fried, processed, flour, animal meats, eggs
3. Eat Foods that produce PGE1/PGE3 (anti-inflammatory hormones): Fruit/veg, nuts, grains (LA); spirulina, evening primrose, black currant (GLA); flax, chia, walnut, soy, dark green veg (ALA); salmon, sardine, trout (EPA/DHA)
4. Use a Neti Pot: Give your nasomucal passages a daily (or twice daily) rinse with saline solution to mechanically cleanse your mucous membranes of debris, dust, chemicals
5. Exercise: Increases circulation to expel toxins, support immune system and decrease stress response
6. Decrease Stress: Allergies are an overstimulated immune response - stress aggravates this further
7. Reduce Exposure to Allergens: Keep house clean and dry; clean air ducts; use HEPA air filters; feather-free pillows comforters; dust-collecting rugs/curtains
8. Quit Smoking! (or 2nd hand smoke exposure): Major allergy aggravator
9. Acupuncture: Rebalances your qi (energy) to decrease immune overstimulation
Supplements
1. Quercetin: "Nature's antihistamine" is a bioflavonoid found in apples/onions
2. Vitamin C + Bioflavonoids: Enhances immunity and antihistamine effect
3. Homeopathics: Combination or individualized allergy remedies
4. Fish Oils: Enhance anti-inflammatory prostaglandin production
5. Stinging Nettles: Herbal allergy mediator
6. Bee Pollen/Raw, Unprocessed Honey: one tsp/day, 6-weeks prior to allergy season, and daily throughout (caution with allergies to these)
** Be sure to consult with a naturopathic doctor before using these products; some can have adverse effects or interactions with medication or health conditions **In health,
Makoto Trotter BSc(Hons), ND
ˆ Back to TopAileen's Kiddie CornerRecurrent Ear Infections Could Food Allergies be Causing Your Child's Recurrent Ear Infections?
Ear infections are amongst the top five causes of missed school in children (coming third to colds and the stomach flu and followed by pink eye and sore throat). The pain accompanying the ear infection is uncomfortable for the child and the reoccurrence is frustrating for both child and parents.
Ear infections may be due to either a bacterial or viral infection (which is often why they are associated with colds/flu). In either case they will cause nasal congestion which clogs up the delicate eustachian tube which connects the nose and ear. The fluid collecting in the middle ear is a perfect breeding ground for bacteria/viruses and the increase in pressure is the culprit of pain.
Food allergies are linked to recurrent ear infections because they constantly cause nasal congestion which can lead to infection. Dairy and wheat allergies are two common allergens linked to recurrent ear infections. Eliminating dairy/wheat may improve the condition but make sure that when eliminating one food, your child's diet is still sufficient in calcium, vitamin and the proteins they were getting from that food.
A naturopath can help assess your child's allergy and help strengthen their immune system to keep your little one healthy and happy!
Aileen will be accepting pediatric patients beginning June 1, 2008. Please contact us to make an appointment or for more information.
Aileen Lim-Trotter BSc, ND
ˆ Back to TopDoug DeconstructsSpring Forward to Healthy Eating
The long dark days of winter are giving way to warmer weather and more sunlight - a perfect time to think about all the local produce that will be available shortly. I love to watch the transition of fresh fruits and vegetables throughout the growing season. Fruits and vegetables offer a lot of bang for their nutritional buck. They are high in fibre, water, essential vitamins and minerals and tend to be lower in calories. Because whole fruits and vegetables take a while to eat, it's harder to overconsume calories [think how long it takes to eat two apples versus drinking 250ml of apple juice, both have about 120 calories].
As well, the extra chewing that is involved helps to prevent you from over-eating during that crucial 15 to 20 minutes that it takes your stomach to tell your brain that it's getting full - no that is not a nutritional urban legend. As food enters the stomach and the stomach expands to accommodate the volume of food, the stomach sends chemical messages to the brain letting it know that the stomach is full. That's why eating bulking whole foods that are not refined [think whole grains, fruits and vegetables] can help you to lose and maintain weight.
What's another good reason to eat fruits and vegetables? They taste great. A fresh salad drizzled with hemp or olive oil and balsamic vinegar with a bit of crumbled goat cheese and walnuts is heaven sent! Or that first bite into an Ontario peach or beefsteak tomato? Need I say more?
Doug Cook, RD, MHSc, CDE
Chris' Massage MusingsMy Spring Wellness Survival Plan
As spring approaches, I start to think about what things I wish to do in the spring. Personally, I find spring a much better time for changes and resolutions than New-Year's perhaps because it really is a fresh start. Along with the new leaves uncurling and the return of sunshine I see the need to turn over a new leaf of my own and spring seems most appropriate.
I too have put on winter pounds, someone said it's like the human equivalent to hibernation, we sleep more, eat more carbs and do less when its dark and cold. Hearing that really made me feel better because like many I seem to need sunlight to function best. Instead of beating myself up for having the hibernation blues, I am looking forward to the spring and being outside. This seems to make it easier to go to the gym and strengthen myself in anticipation of spring, although sporadic, it is getting better as spring approaches.
One thing that really helped me fight the winter chill this year is the sauna, love that heat. The heat alternating with tepid progressing to cold showers detoxifies the body and builds the immune system (Swedes have known this forever). Heat brings blood to the surface of the skin liberating toxins and lactic acid (the stuff that makes muscles sore). The cold sends it back through your kidneys and liver. The next bout of heat brings fresh oxygenated blood to the tissues and has a flushing or cleansing effect. A cold wet towel around your neck will keep your heart-rate down, drink cold water in the sauna and don't stay in for more that 15 minutes before you hit the cold shower. Alternate this cycle three times if you have the time, but always finish with cold. If you don't have a sauna you can use a whirlpool or just alternate the temperature in the shower. Try it, it makes you feel great.... and it's great for a hangover too. ;)
So this year I plan to walk more outside and enjoy the beautiful city we live in. Toronto has a great waterfront boardwalk, beaches and bike paths and parks. I also plan to take day trips out of the city to be in nature and hike more. The Leslie Spit bike trail goes for miles and is a designated bird sanctuary; it's amazing how even one day can make a huge difference in your stress level.
Enjoy your spring and in preparation I am here for you when you need a massage to combat to snow shoveling backaches and the shoulder pain of long days at the office waiting for spring.
Your friendly neighbourhood massage therapist,
Chris Godi, RMT
ˆ Back to TopHolistic HumourThe Zen-tai FunniesWhat season is it when you are on a trampoline?
Spring-time!
When do monkeys fall from the sky?
Ape-ril showers!
Can February March?
No but April May!
What flowers grow on faces?
Tulips (Two-lips)!
Why is the letter A like a flower?
Because a bee (B) comes after it!
.....GRRRRRRROOOOOAAAAANNNNN!Recipe for SuccessAvocado and Mango SalsaIngredients
1 ripe avocado, peeled and diced
1 cup chopped ripe mango
1 jalapeño pepper, seeded and finely chopped
1/2 cup chopped jicama
Juice of 1 lime, about 2 Tbsp.
2 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
1/4 cup cilantro leaves, chopped
Directions
In a mixing bowl, combine the avocado, mango, jalapeño, jicama, lime juice and olive oil. Season to taste with salt and pepper. Gently toss the ingredients together, cover with plastic wrap and refrigerate for at least 20 minutes, allowing the flavors to meld. Top with cilantro before serving.
Makes 12 servings (1/4 cup each).
Per serving: 60 calories, 5 g total fat (<1 g saturated fat), 5 g carbohydrate, 0 g protein, 2 g dietary fiber, 50 mg sodium
ˆ Back to Top"Never cut a tree down in the wintertime.Never make a negative decision in the low time.Never make your most important decisionswhen you are in your worst moods.Wait. Be patient.The storm will pass. The spring will come."Robert H. Schuller"Spring is nature's way of saying LET'S PARTY!"Robin Williamsˆ Back to Top |
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