Food as Medicine: Chia Seeds

These tiny little nutritional powerhouses were prized by the Mayans for providing them with “sustainable energy”. In fact, the word chia is the ancient Mayan word for strength!

Check out what’s inside just two tablespoons of these little seeds:

  • Fiber: 11 grams
  • Protein: 4 grams
  • Fat: 9 grams (5 of which are Omega-3s)
  • Calcium: 18% of the RDA
  • Manganese: 30% of the RDA
  • Magnesium: 30% of the RDA
  • Phosphorus: 27% of the RDA

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

The calcium content is particularly impressive. A whopping 18% of the RDA in a single ounce! Gram for gram, this is higher than most dairy products.

Happy Guts!

Chia seeds are one of the foods being showcased here at The Pantry in the month of July when we are focusing on gut health.

Chia seeds can absorb up to 12 times their weight in liquid. When soaked, they develop a mucilaginous coating that gives chia-based creams and beverages that distinctive gel texture. This gel-forming action is due to the soluble fiber in chia seeds, and it can work as a prebiotic that supports the growth of probiotics in the gut.

Get this yummy, gluten-free, high protein, high fiber seed into your diet daily!  Your gut and bones will love you for it. Here’s a great recipe to start you off. 🙂

Chia Pudding

Ingredients

  • 6 tablespoons chia seeds
  • 2 cups unsweetened coconut, almond or cashew milk
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon maple syrup, honey or sweetener of choice (optional)
  • blueberries and strawberries, for topping

Instructions

  • In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  • Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  • You can also prep your pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.

Enjoy!

Recipe and image courtesy of Eating Bird Food

3 Great Natural Health Resources for Canada Day

Hurray! It’s the long weekend!

It’s going to be a hot one as we celebrate our nation’s birthday this weekend. Here are a few all-natural resources for your long weekend needs:

  • Fruit infused water: This delicious water is a tasty and beautiful way to get fluids into you on a hot, summer day. There are a few options there, but there is really no end to the combinations you can come up with. Our very own Julie is the “fruit-infused” water guru at the clinic–her creations show up in the IV suite every week!
  • All natural bug spray: Want to avoid the chemicals in bug sprays but can’t STAND those little bitey critters? Try this great recipe to keep them away.
  • Environmentally responsible sunscreen: The EWG released it’s 2018 sunscreen report. A great resource to manage both your skin health and the environment.

Happy Canada Day! Be safe, be healthy and have fun!

June 22nd is #Eat Together Day

“It’s at the table where we can turn a house into a home, a stranger into a friend, and a village into a community. But more than anything, eating together simply connects us. And our world can use a little more connection right now.

This year, let’s eat together on June 22nd

Thanks President Choice. We couldn’t have said it better ourselves. Spread the word and spread the love.  #EatTogether this Friday, June 22nd.

 

Candid Conversations with Teens

I recently came across this video from CityLine–it’s worth a watch if you have a teen in your life.

How much do you think you know about your teenager? Host Tracy Moore sits down with 12 teens for a candid conversation about what’s really happening in their lives.

Whether you are a parent, coach, auntie, uncle, grandparent or other interested adult, this show will give you some insight into what’s going on in the life of today’s teens and how you can help.

Teen CityLine Real

Keto Diet Info Night

With all the media coverage around the ketogenic diet, we get a lot of questions about this somewhat confusing and potentially overwhelming diet. Studies seem to show some promising health results, but that doesn’t make it any easier for people to understand it. Fortunately, we have Dr. Maggie for that!

Dr. Maggie will be answering all your questions on June 19th at 7 PM at StoneTree Clinic in Collingwood. Plan to get lots of information that you can use, along with recipes, and samples of great keto options. A delicious and insightful way to spend some time on a Tuesday!

If you’ve been wondering:

  • Isn’t too much fat bad for you?
  • Is this just the Atkins thing all over again?
  • Aren’t ketones a bad thing?
  • What are ketones, anyway?
  • How the heck do I eat this way and not be starving?

Or anything else about the ketogenic diet, then this is the session for you.

Register at by emailing feelbetter@stonetreeclinic, or calling 705-444-5331. Bring a friend!

Bronwyn Hill - Collingwood Naturopathic Doctor

Welcome Dr. Bronwyn!

Once upon a time…

Some of you who have been patients since our early days in Collingwood will remember our office over in the Erie Street Medical Centre. Some of you may even remember a keen and shiny young university student helping us out one summer.

That young student’s name was Bronwyn Hill. At the time, she was very interested in health care but didn’t know much about naturopathic medicine. Determined to fix that, Bronwyn volunteered for a summer at the office, helping us in the IV suite and at the front desk, and anywhere else she could be helpful and learn more about naturopathy at the same time.

Flash forward a dozen years, and our young summer student Dr. Bronwyn Hill is now a skilled naturopathic doctor with more than six years of experience under her belt!

Bronwyn Hill, ND graduated from the Canadian College of Naturopathic Medicine in 2011 (in the same class as Dr. Maggie),  and after six years of practice in Toronto, she’s recently relocated to Creemore with her husband and golden doodle. We’re delighted to welcome her to the team at StoneTree, right here in her hometown of Collingwood.

Dr. Bronwyn has a general family practice, with a special interest in pediatrics–she loves working with kids of all ages. You can learn more about Dr. Bronwyn here, or click here to book an appointment.

Welcome home, Dr. Bronwyn! You haven’t changed a bit. 😉

Natural Progesterone? Yes, Please!

Peri-menopause has been quite the ride. I’ve written about it before.

Eating right, exercising, and supplementing with lots of great hormone-balancing supplements and herbs has helped with my menopausal symptoms, but one of the most potent solutions has been natural progesterone supplements.

Progesterone has many functions in a woman’s body, but the most well-known and important function in women of childbearing years is to make the endometrial lining thick and enriched to support a developing baby.

You’d think, then, that this hormone wouldn’t be very important or useful in the perimenopausal/post-menopausal woman. But symptoms of low progesterone are far-reaching, and include:

  • weight gain
  • decreased sex drive
  • mood swings, and depression
  • PMS, irregular menstrual cycle, heavy bleeding
  • breast tenderness, fibrocystic breasts
  • gallbladder problems
  • thyroid dysfunction
  • sleep issues
  • decreased mental focus

Sound familiar, ladies?

I started taking natural progesterone by mouth over six months ago, and I have joked with my girlfriends that they are going to have to pry it out of my cold dead hands.

Not only are the “hormonal symptoms” improved, but my mental clarity and focus are SO much better. And sleep? It’s like I’m a teenager again—falling asleep in an instant, with none of the restless, 4:30 AM, why-can’t-I-sleep-I’m-so-tired, nonsense!

Progesterone supplementation can also be done using a cream, but I’ve been taking oral progesterone for a specific reason. With natural progesterone taken by mouth, the dose peaks in 2 hours and then is gone in 24. When you apply it on the skin, the absorption is more gradual and less consistent, and the skin can “store” it causing it to become congested, resulting in too much or too little getting to where it needs to be. The oral use makes for a better choice to deal with issues of sleep quality and focus.

Got more questions about bio-identical hormone restoration therapy? Book a 15-minute complimentary “meet-the-doctor” visit with Dr. Gervais Harry MD.

It’s Naturopathic Medicine Week!

May 14-20th is Naturopathic Medicine Week and we want to shout out to all the thousands of awesome patients we have had the privilege of serving in our 17 years of practice in the Georgian Triangle.

This week is a time when we not only try to promote the strengths of our profession, but we all reconnect with the principles that guide us in the work we do–the principles that make naturopathic medicine so helpful to patients.

What are ND’s all about? We believe:

  • In the healing power of nature. Not just using “natural remedies,” but also connecting to the idea that the body can heal itself, it just needs all the right tools to do so.
  • In getting to the root of the problem. Not all patients have headaches for the same reason.  Some have headaches because of a food intolerance. Others due to a nutrient deficiency, some because of a hormone imbalance. The root cause can be different for different people.
  • In treating the individual. For a naturopath, every case is unique. We like to understand what is happening in each individual patient–as a result we ask lots of questions and often do many blood tests.
  • That prevention is the best medicine. Keeping you healthy is a whole lot easier than treating your disease.
  • That doctors are teachers. ND’s are passionate about giving you, the patient, all the information and insight you need to feel in control of your health and your health care decisions.

What Your Friends and Family Should Know

If you know someone that can benefit from naturopathic medicine, but isn’t quite sure, here are a few useful details.

  • ND’s are not covered by OHIP, but many extended health plans are now covering our services. Why?  Because patients of naturopathic doctors are healthier, use fewer prescription medications, and miss work less often.
  • We offer a complimentary “meet-the-doctor” visit with one of our awesome ND’s–they’ll answer any and all questions at no charge.
  • We’re now direct billing to extended health plans making it even easier for you to connect to your health through naturopathic medicine!

To learn more, or to book your appointment, call 705-444-5331, or visit us at www.stonetreeclinic.com. Happy Naturopathic Medicine Week!

Welcome to StoneTree’s Summer Food Guru!

StoneTree Clinic has a new team member. Welcome Bridget McMaster!

Bridget just finished a 4-year program in Food and Nutrition at Brescia College at the University of Western Ontario. She is joining us this summer to be our resident Food Guru at The Pantry.

Making diet changes is one of the most important things we ask our patients to do but it can also be one of the most difficult. Learning to give up dairy or gluten can feel overwhelming.

The Pantry is meant to help with that transition. It is filled with foods that are gluten-free, dairy-free and egg-free, and now Bridget will be there full time this summer making sure that all your questions are answered.

Bridget has dealt with her own health issues and knows first-hand that food really is medicine. She’s a wonderful addition to our team!

Drop by and say hi to Bridget. She’ll be doing demos all summer in The Pantry–you can follow us on Instagram and Facebook to keep up to date with what we’re serving up!

Food as Medicine: Brazil Nuts

We just got some organic brazil nuts in at The Pantry. These guys are little nutritional wonders! Just 2-3 nuts can deliver a therapeutic dose of selenium at 200mcg.

What does selenium do? Lots of great stuff. Check out this list, courtesy of Dr. Axe:

  • Acts as an antioxidant and defends against oxidative stress
  • May help defend against cancer
  • Boosts immunity
  • Improves blood flow and lowers chance of heart disease
  • Regulates thyroid function
  • Increases longevity
  • Helps reduce asthma symptoms
  • Can help boost fertility

Here at StoneTree, we are mainly using brazil nuts to help balance thyroid hormone, and support healthy testosterone levels and sperm quality in our patients of reproductive age.

If 2-3 Brazil nuts are good, then…more must be better, right?

No!

Selenium can cause toxicity over time.

With chronic exposure to too much selenium, you get symptoms like:

  • Nausea
  • Vomiting
  • Nail discoloration, brittleness, and loss
  • Hair loss
  • Fatigue
  • Irritability
  • Foul breath odor (often described as “garlic breath”)

So keep it to 2-3 nuts/day–you’ll get all the benefits without taking a pill!