It's officially the time of year when colds and flus are passed around like Halloween candy. It seems every other person has a cold or is feeling one coming on.That also makes it the best time to help your little one (and your self) stay as healthy as possible. Here are some great ways to start:

Sleep: Much of our body's regenerative and healing processes occur during sleep so make sure your newborn/infant gets 12-14 hours a day and adolescent gets 10-12 hours/night. The more hours before midnight, the better the quality of the sleep!

Nutrition: The single. most important thing we can do to support immune function and prevent disease is to eat a balanced, whole foods diet. This includes plenty of fruits, vegetables, beans, nuts, whole grains and lean meats. These contain the vitamins, minerals, fibre and amino acids necessary to maintain an active immunity and prevent both acute and chronic illness. If you are nursing, continue to do so for as long as possible. The minimum amount of time being 6 months after birth. Breastfeeding can help prevent diarrhea, blood infections, asthma, ear and respiratory infections. Once a child is exposed to a pathogen, breastmilk will contain antibodies to combat the infection within a 2 hours!

Hydration: Make sure your child drinks lots of water. Maintaining well hydrated mucus membranes prevents cracks that may allow entry of infectious organisms.

Physical activity: Keep your child active. Regular exercise prevents obesity, blood sugar dysregulation/diabetes and cancer. It also helps relive stress and improve immune function.

Fresh, clean air: Remember to spend time outdoors with your child and protect them from second hand smoke. Second hand smoke can irritate your child's mucus membranes and lungs. It also contributes to asthma and allergies (both food and inhalant).

Finally, remember to wash hands frequently with plain soap and avoid unnecessary prescriptions of antibiotics. Giving your child's immune system the opportunity to fight an infection means they will have long-term protection against it.

You can also try the "Warming socks" treatment:
A cotton sock is soaked in cool/cold water, wrung out, and covered with wool socks before bedtime left on until warmed, usually about 20 minutes to ½ hour. In the process of responding to the cool temperatures, the immune system and circulation will be stimulated, killing infectious agents and relieving head, sinus and chest congestion. Begin on the first night of illness and repeat for 3 nights in a row.

Those with chronic infections or compromised immunity should consult with a Naturopathic Doctor before beginning treatment.

For more information on boosting your child's immune system, helpful supplemental vitamins and minerals or home hydrotherapy, feel free to contact us for a consultation.

Here's to your health,

Dr. Mead
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I got a great tuna steak from the Kitsilano Farmer's Market a few weeks ago and didn't know what to do with it until I found this recipe from the website of the UK newspaper,"The Independant"'. It's a great mix of sweet and savory flavors.

This is a dish to exploit the meatiness and sweet flavour of tuna. Best made if you have a ribbed iron grilling pan - but you can still do it if you don't have one. In this straightforward recipe, all the flavours help each other along, the colours are nice and there are some zingy sweet-sour notes played by the vinegar, lime and sugar.

4tbsp olive oil
4 shallots (or onions), finely chopped
1 red pepper and 1 yellow pepper, stem, ribs and seeds removed
1tbsp red (or white) wine vinegar
1 firm dark green lime, grated rind (no pith) and 2tsp juice
2tsp brown sugar
4 firm, ripe tomatoes, peeled, seeded and diced
salt and freshly ground black pepper
4 tuna steaks, weighing about 175g each
about 16 basil leaves, torn up

Heat half the oil in a medium saucepan and soften the shallots in it for 5 minutes. Cut the peppers into 1cm dice, add to the pan and cook gently, covered, for 10 minutes. Add the vinegar, lime rind, lime juice and brown sugar. Cook a further 5 minutes, uncover and let the liquid evaporate. This should only take 1-2 minutes. Add the tomatoes and cook under the lid for a further 2 minutes. Remove from the heat and season lightly with salt. You can make this ahead up to this point.

Meanwhile, heat the grilling pan to very hot. Brush the steaks with some of the remaining oil, season with salt and pepper, and cook for a couple of minutes each side, depending on how thick they are. This would be sufficient for a thickness of 15mm. Tuna is much better cooked rare, like (beef) steak.


I actually ended up broiling my tuna steaks through in the oven for 6-8 minutes and was very pleased.

Have the sauce very hot and stir in the basil leaves. Place a tuna steak on each of 4 plates and pour the sauce around, finishing off with the remaining olive oil.

Plain pasta tossed in olive oil would be good with this. I tend to like serving dishes like this on a bed on lightly sauteed kale (with olive oil, onions and garlic).


For similar recipes, check out The Independent online.

Here's to your health,

Dr. Mead


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 The terms "cleanse" and detoxification" are  often thrown around this season as a means to clear our bodies of toxins accumulated through daily living. Granted, Fall is a great season to take stock of our general health, putting the wild ways of the summer behind us and preparing for a time of regeneration and inward focus. The idea, however, that certain seasons are designated for cleansing and others not, has never settled well with me. Ideally, we should all incorporate foods and activities that aid in the elimination on toxins, be they physiological or emotional, on a daily basis. Unless you are recommended to do so and are supervised by a physician, there is no need to take drastic or dramatic measures to obtain health benefits. The most important thing is to promote and maintain the functioning of all the organs of detoxification and elimination - liver, kidneys, intestines and lymphatic system. Here are some tips for your very own daily detox:

SKIN: Choose herbal deodorants (if needed) instead of anti-perspirants. which inhibit sweating and therefore prevents toxins leaving the body through the skin.

LUNGS: Deep breathing exercises daily and aerobic exercise (walking, running, biking) 3-5 times/ week

LIVER: Limit alchohol, caffeine, nicotine, dyes and preservatives. Eat beets, and artichokes as they nourish the liver.

BOWEL/COLON: Limit processed foods and eat plenty of raw fruits, vegetables and salads as well as other natural high fibre grains like quinoa and brown rice.

KIDNEYS: Drink 1-2L of filtered water daily.

LYMPHATIC SYSTEM: Dry skin brushing before bathing, deep breathing exercises (moving the diaphragm) and regular massage therapy all stimulate circulation and lymphatic drainage.

STRESS MANAGEMENT: Prayer, meditation, mindfulness, breathing exercises, talking with trusted friends and simply taking "quiet time" can help reduce stress and emotional toxicity.

Check out this article from the Global Healing Center on foods that help detoxify the body.

Contact us for nutritional counselling, botanical/herbal, supplemental and homeopathic recommendations for detoxification. Looking for an intensive Fall Detox, book your consultation along with in-house infra-red sauna sessions!

Here's to your health,
Dr. Mead
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You might wonder how these two topics are related. Food sensitivities or intolerances are getting progressively more common. Sometimes as we grow older, we can become less able to digest certain foods and other times children are born or shortly develop sensitivities to foods that cause digestion, metabolic or mood problems. Symptoms may be expressed within hours to days after ingesting the offending foods. This delayed or IgG mediated response is different from food allergies that occur immediately after eating a food or IgE mediated responses, characterized by anaphylaxis requiring anti-histamines or Epinephrine. These intolerances to food, however, can come about in several ways including the following:

  • Regular consumption of limited foods
  • Antibiotics -  recent or prolonged use
  • Environmental pollution
  • Dysbiosis - a deficiency of beneficial bacteria in the GI tract
  • Early introduction to foods - that is, before the GI tract is fully developed
  • Impaired digestion
  • Genetic predisposition - runs in families
  • Hypochlorhydria and/or pancreatic insufficiency -that is, low stomach acid and digestive enzymes
  • Leaky gut - damaged cells in the gut lining that allows undigested food particles straight into your blood stream (Yikes!) instead of your cells
Once these intolerances are formed, the body will mount an immune response against these foods which results in systemic inflammation. It is the same response to any foreign agent in the body including bacteria and viruses. Inflammation is linked to insulin resistance which promotes fatigue, high blood pressure, bloating due to poor digestion, poor blood sugar control, fat storage and weight gain (especially in the abdomen).
 
Identifying and eliminating food intolerances can help reduce generalized inflammation. Reducing inflammation is a key component to reducing cardiovascular health risks including obesity, high blood pressure, diabetes/insulin resistance and other aspects of metabolic syndrome in general.

Dr. Mead offers Rocky Mountain Analytical Food Allergy blood testing. Contact us today to have your food sensitivities/intolerances tested identified so you may continue your journey to optimal health and vitality!

 For more information, check out Dr. Mona Morstein's article on food allergies and weight. http://www.immunolabs.com/public/260.cfm
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    Hypertension, or high blood pressure is increasingly common with modern diet and lifestyle trends. We are too busy and stressed to cook and exercise. We also have a myriad of unhealthy food options available to us that can perpetuate our lifestyle and health problems.
   
    Optimal blood pressure readings are 120/80 or slightly below. The first number is a measure of the pressure your blood exerts on your blood vessel (artery) walls as your heart contracts with the second number measures the pressure when your heart muscle is relaxed. The harder your heart is pumping and the narrower your arteries, the higher your blood pressure ans your risk for heart diseases including heart attacks and stroke.

    Many people never experience any signs or symptoms of hypertension even if their levels are dangerously high! In the later stages of the disease, one might experience dizziness, fatigue, frequent nose bleeds, headaches, nervousness or other symptoms. Make sure to have your BP check regularly, especially if you experience any of the above symptoms.

Here are some guidelines to help keep your blood pressure at a healthy level:

Dietary

  • A diet low in saturated fats and high in complex carbohydrates is recommended. Such a diet includes whole grains, fruits, vegetables, nuts, seeds, legumes, fish, soy products, onions, garlic, foods rich in potassium, calcium, and magnesium (carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, avocados, broccoli, and most fruits), and restricts salt.

  • Minimal intake of processed foods (foods in packages, premade, cans, etc)

  • Eat 4 stalks of celery every day. The compound 3-n-butyl phtalide in celery has been shown to lower blood pressure.

  • Minimize coffee and caffeine consumption: caffeine causes the body to release stress hormones that elevate blood pressure

  • Eat onions and garlic liberally: the sulfur containing compounds in garlic and onions have been shown to lower blood pressure

Lifestyle

  • Adequate sleep: insufficient sleep can contribute to blood pressure. This may be due to increased sympathetic (fight or flight) nervous activity during the night.

  • Stress management and relaxation: take time every day to do something you find calming (yoga, meditation, walking, etc)

  • Exercise regularly! A minimum of 30min three times a week. In women, walking for a total of 2 hours/week and significantly reduce the risk of stroke!

    Diet and lifestyle interventions are great preventative and curative options for treating hypertension and all cardiovascular health risks. Another non-invasive option is EECP therapy, proven to improve circulation throughout the body and especially to the heart muscle. All of these therapies, including weight management and detoxification support are available at our clinic.

    Call us to book your consultation today and get your blood pressure under control while reducing your risk for serious cardiovascular disease! T
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Living in Vancouver means there are so many options for dining out but when you want to indulge, here are some tips to make sure your delicious meal is also nutritious.
  • The way foods are prepared tells a lot about how healthy they’re likely to be. Terms such as roasted, baked, braised, grilled, stir-fried, poached or steamed indicate that they’re relatively low in fat. On the other hand, terms such as au gratin, breaded, creamy, flaky, scalloped, fried and pan-fried indicate relatively high fat preparation methods. Make special requests—likely the restaurant will happily accommodate you.
  • Choose simply prepared whole foods: broiled fish, legumes, steamed and raw vegetables, whole grain breads or cooked whole grains. Clear soups and salads with oil and vinegar (vinaigrette) type dressings are good choices for a light meal. Eating a clear soup appetizer (as opposed to going straight to the entrée) will likely result in 25% fewer calories consumed by the end of the meal. Ask for salad dressing on the side and dip your fork in it rather than have it tossed into the salad.
  • Order from the appetizer side of the menu along with clear soup and salad.
  • Smarter buffet picks: bread without butter, cherry tomatoes, cooked vegetables, raw vegetables, fresh fruit, leafy greens, lean protein, yogurt. Be aware that variety of foods (buffet or sampling several entrees) and eating in groups induces overeating. Use a small plate—you’ll feel like the portions are larger than they actually are.
  • Smarter “fast food” picks: salads with vinegar and oil based dressings, baked potatoes with broccoli, vegetable stir-fry with rice, broiled chicken, bean burritos. Best condiments: mustard, ketchup, lettuce, tomato, onions, relish and pickles.
  • Restaurants stay in business by making it easy for you to order more food than you need. A simple strategy is to order a pitcher of water for the table—you may think you’re hungry when you’re actually thirsty (most people are dehydrated to some extent). Sip water throughout the meal to naturally reduce your appetite. Avoid alcohol (cocktails) before dinner.
  • Wait for 20 minutes after the meal before ordering dessert—it can take that long for the satiety signal to reach your brain. You may find that you really don’t want dessert after all. Choose fruit and/or low-fat yogurt combinations, if available.
  • Also, check out Dinehere.ca. They've got a pretty good list of healthy/organic restaurants. http://dinehere.ca/r/vancouver/organichealthy
Enjoy every bite!

Resources: Ayoob, Keith et al. Healing Foods. 2000. International Masters Publishers.




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There is so much to be aware of these days when it comes to our food consumption. I personally, always wonder about fish and mercury content. Fish can be great for their omega-3 content but no one wants mercury and other toxins served alongside them.
Here is a list of fish and their mercury content from our friends at the National Resources Defense Council:
 

LEAST MERCURY
Enjoy these fish:
Anchovies, Butterfish, Catfish, Clam, Crab (Domestic), Crawfish/Crayfish, Croaker, (Atlantic)Flounder*, Haddock (Atlantic)*, Hake, Herring, Mackerel (N. Atlantic, Chub), Mullet, Oyster, Perch (Ocean), Plaice, Pollock, Salmon (Canned)**, Salmon (Fresh)**, Sardine, Scallop*, Shad (American), Shrimp*, Sole (Pacific), Squid (Calamari), Tilapia, Trout (Freshwater), Whitefish, Whiting

MODERATE MERCURY


Eat six servings or less per month:
Bass (Striped, Black), Carp, Cod (Alaskan)*, Croaker (White Pacific), Halibut (Atlantic)*, Halibut (Pacific), Jacksmelt, (Silverside) Lobster, Mahi Mahi, Monkfish*, Perch (Freshwater), Sablefish, Skate*, Snapper*, Tuna (Canned chunk light), Tuna (Skipjack)*,Weakfish (Sea Trout)


HIGH MERCURY


Eat three servings or less per month:
Bluefish, Grouper*, Mackerel (Spanish, Gulf), Sea Bass (Chilean)*, Tuna (Canned Albacore), Tuna (Yellowfin)*


HIGHEST MERCURY

Avoid eating:
Mackerel (King), Marlin*, Orange Roughy*, Shark*, Swordfish*, Tilefish*, Tuna (Bigeye, Ahi)*


* Fish in Trouble! These fish are perilously low in numbers or are caught using environmentally destructive methods. To learn more, see the Monterey Bay Aquarium and the Blue Ocean Institute, both of which provide guides to fish to enjoy or avoid on the basis of environmental factors.

** Farmed Salmon may contain PCB's, chemicals with serious long-term health effects.

If you'd like more information on this and many other environmental issues, visit www.nrdc.org. Happy eating!
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We can't all buy everything organic. It gets a bit pricey. So instead we can be aware of the foods that are most chemical, synthetic hormone and pesticide laden and try to buy the organic versions of those foods. Here is 2010's list:

Meat (Beef, Pork, Chicken); Milk, Coffee, Celery, Peaches, Strawberries, Apples, Blueberries, Nectarines, Bell Peppers, Spinach, Kale, Cherries, Potatoes,Grapes,Leafy greens,Carrots,Pears,Tomatoes

On the other hand, the following foods have the least amount of pesticide residue after washing them, whether organic or not.

Onion, Avocado, Broccoli, Sweat Potato, Sweet Peas, Pineapple, Sweet corn, Kiwi, Asparagus, Cabbage, Mango, Eggplant, Papaya, Watermelon, Tomato

For more information, visit http://www.thedailygreen.com/
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So I tried these recipes myself and was quite impressed! These are great (and fast), vegetarian options that make for light, delicious meals. Enjoy!

Crispy Black Bean Cakes

Ingredients:

2 tablespoons olive oil, plus more vegetable oil for frying
1 small onion, cut into 1/4-inch dice
1 large garlic clove, minced
3/4 teaspoon ground cumin
1/4 teaspoon cayenne
Two 15-ounce cans black beans, drained (Feel free to cook your own dried black beans ahead of time too!)
1 1/4 cups plain dry bread crumbs
Kosher salt and freshly ground pepper
1/3 cup gluten-free flour (or all-purpose flour if not wheat/gluten intolerant)
2 large eggs, beaten
Salsa, Avocado and lime wedges, for serving


Instructions:

  1. In a medium skillet, heat the 2 tablespoons of olive oil. Add the onion and garlic and cook over moderate heat just until softened, about 3 minutes. Add the cumin and cayenne and cook until fragrant, about 1 minute. Scrape the onion mixture into the bowl of a food processor. Add 1 1/2 cups of the beans and pulse until the mixture is finely chopped but not smooth. Scrape the mixture into a medium bowl. Mix in the remaining whole beans and 1/2 cup of the bread crumbs and season with salt and pepper. Form the mixture into twelve 1/4-cup patties, about 1/2 inch thick.
  2. Put the flour, beaten eggs and the remaining 3/4 cup of bread crumbs into 3 shallow bowls. Dust each black bean cake with the flour, tapping off the excess. Dip the cakes in the egg and then in the bread crumbs, pressing so that the bread crumbs adhere.
  3. In a very large skillet, heat 1/8 inch of oil until shimmering. Add the cakes and fry over moderate heat until golden brown, about 2 minutes per side. Drain on paper towels. Serve the black bean cakes with sour cream, avocado, scallions and lime wedges.

For more recipes like this one, check out: http://www.foodandwine.com/recipes


Carrot & Parsnip Soup

Ingredients

1 tbsp olive oil
1 large onion
2 large parsnips
3 large carrots
2 pints of vegetable stock - I used some homemade chicken stock
2 tbsp natural yoghurt
1/2 teaspoon cumin (optional) - I used 1/8 -1/4 of a tsp


Instructions
  1. Chop the onion and sweat it, covered, in the olive oil for 10 minutes
  2. Add the carrots and parsnips (cubed) and the stock, cover and simmer for 30 minutes.
  3. Leave to cool for 15 minutes then whizz up in a food processor or with a wandy thing like we've got.
  4. Stir in the yoghurt and cumin.
Serve with fresh bread or rolls and butter, and season with plenty of black pepper.


For more great soup recipes, check out: http://www.accidentalsmallholder.net/articles/recipes/
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Every 7 minutes in Canada, someone dies from heart disease or stroke. It has been estimated that heart attack risk can be reduced by up to 80% by using a comprehensive, non-invasive approach to treatment. EECP is a safe, non-invasive treatment accepted by mainstream medicine, Medicare approved, and available throughout the US and the world. EECP has been FDA approved since 1995 for treatment of stable angina, cardiogenic shock and for use during heart attacks. More recently in 2004, it was approved for treatment of congestive heart failure.

In Canada, there are only two EECP units west of Toronto (Vancouver and Kamloops, BC) developed exclusively by Vasomedical, a US manufacturer that has patented a timing mechanism that makes the EECP machine the most efficient one in the market. This machine is used exclusively in the clinical research regarding the therapy and its application to heart disease as well as stroke, diabetes, renal disease and other circulatory-related illnesses. EECP is beneficial for patients whether or not they have already undergone surgery. It is referred to as the “natural bypass” and can also prevent blockages from recurring.

EECP therapy will be offered at our clinic starting August 2010 within a comprehensive naturopathic cardiovascular health program. Call for your consult today!

For more information, visit www.vasomedical.com
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