HERB OF THE MONTH

Arctium Lappa (Burdock)

Burdock is what is considered an 'alterative' in the botanical world.

Alteratives are herbs that restore proper functioning of the body and increase overall health and wellness. Although that may seem fairly vague, it is true that alteratives seem to improve all the body functions from nutrition to elimination.

Part of its action is related to bitter stimulation of digestive juices so it helps with digestion and appetite - it is often used in Japanese cooking. It also has been used to support kidney function.

Alteratives can be used safely in a variety of conditions as supportive treatment. They are espcially helpful in chronic skin diseases and a wide range of autoimmune processes.

Make a tea out of the root - 1 tsp into 1 cup of water, bring to a boil and summer for 10 to 15 minutes. Drink this 3 times a day.

Bring on the Beets!

Beets are currently in season and boy are they good for you.

In my most recent organics delivery straight from the farm, we received what looked like beets. I cut them in half, preparing them for a delicious beet, apple, carrot juice only to discover their candy cane insides. Was this some kind of beet/turnip cross breed? From an organic farm?!

I consulted my trusty 'google' only to discover that that's exactly what they were.

Candy Cane Beets (aka: Chioggia) are as nutritionally dense as your regular beet.

Roast them in the oven, juice them, or grate them on top of a salad.

Beets are excellent liver cleansers and have a extrordinary amount of Vitamin C and folate. Don't get rid of the tops. You can eat those too - why not steam them along with kale and spinach and put that on top of a healthy rice bowl.

You can't beat the beet!

I've returned from the frenzy of the Summer!

Phew! I can't believe it is the end of September and I haven't written a thing since July!
What a summer it has been. With 2 practices on the go and many a friend's wedding, it seems that I haven't been in Toronto long enough to sit down with my computer and think, let alone write. But I'm back and this fall intend to do some writing.

It seems that the thing I keep hearing the most from my patients and friends lately is: 'I'm just SO exhausted!'
I'm convinced that the seasonal transition from summer to fall is a hefty one. It takes a significant toll on our physiology, and therefore it's important to rest and nurture ourselves after the frenzied summer months. It truly is a real downshift in our lives. Taken gracefully, the transition can be smooth.

Here are some tips:
1) Rest. There is no denying it. 8 hours of uninterrupted sleep a night truly restores our bodies, minds, and spirits.
2) Water. Aim for at least 1 litre of water a day. If you are active you will need plenty more than that. Water nourishes us on a cellular level and when we're feeling that oh so common afternoon sluggishness, it's amazing what a glass of clean water can do to pick us up!
3) Aim for a healthy digestion. That means plenty of fiber. By simply adding 1-2 tablespoons of freshly ground flax seeds (keep refrigerated), you are getting lots of fiber along with essential fatty acids. A healthy digestive tract is imperative - you can't absorb all the nutrients from your food without it!
4) Minimize stress. We can't particularly control our environments, but we can control our reaction to it. Minimize stress by taking what I lovingly refer to as 'mental health walks'. 20 minutes is all you need of alone time outside. This is not walking to or from work (unless you can detach easily and your walk is though the woods!) This is 20 minutes in comfortable shoes, taking big deep breaths. No ipods allowed. Just the sounds of nature in a beautiful setting. It's possible, even in the most urban of environments!

Accepting your limitations and yielding to the changing seasons will help not only your mental-emotional wellbeing, but your physiology too!

Deet-free insect repellant

I recently went up to Algonquin Park for some RnR only to be met without any bug repellent and an army of bugs!

The Deet containing stuff was easy to find but as I've read my fair share of deet-centered horror stories, applying toxins to my skin wasn't particularly appealing.

I have been meaning to make my own insect repellent all Spring, but other things always seemed to take priority. I came home determined to craft something safe and effective!

After a few tries and a couple more insect bites, here's what I came up with:

Grab a spray bottle - whatever size you like.

Pull together your essential oils.

Here are the essential oils that I like to use:

Citronella

Lavender

Orange

Pennyroyal

Next, fill your spray bottle about 2/3 full with filtered water.

Add about 10 drops of each oil in the spray bottle.

Tada! It's as easy as that!

Spray on as much or as often as you like - just be sure not to get it in your eyes or mucus membranes - and also, test a little area of skin to make sure you're not sensitive to any of the essential oils before use.

Quick, easy, DIY project!

In good health,

Stacey Welton, ND

Easy Breezy Summer

Sorry folks - it seems as if June got away on me!

With two busy practices and finding time to get out of the city and into nature it seems as if I've let some things slide!

Understandably, during the hot summer months, barbeques, patios and cottages, we tend to not make the healthiest lifestyle choices. It's key to find balance and flexibility so that both mind and body remain healthy.

Feeling fatigued? Mondays coming sooner than you had hoped? Perhaps your diet has suffered.

Be sure to maintain an adequate amount of fruits and veggies in your diet.

There are readily available local fruits and veggies by the truckload.

We recently received Garlic Scapes in our organics box. Having never cooked them before I searched for a recipe in order to make something delicious.

Here's one I liked - taken from the New York Times:

http://www.nytimes.com/2008/06/18/dining/183arex.html

In good health,

Stacey Welton, ND

Wait - what is Naturopathic Medicine anyways?

Is Naturopathic Medicine the same thing as Homeopathy? 

What about Herbalism? Acupuncture? 

What do you guys do exactly....?

There are understandably lots of questions when it comes to the scope of practice of Naturopathic Doctors - and indeed we do actually practice medicine.

We are a distinct - specific and different - system of primary care - meaning we are trained in the assessment and diagnosis of disease. We do physical exams, bloodwork, all the same things your traditional medical doctor does - but we approach disease and treatment in a different way. 

This does not mean that we are at odds with the 'allopathic' medical community. Not at all. There is room for both schools of thought - just like there is room for all types of people in the world!

One of the differences between the two lie in the approach to disease. 

Naturopathic Doctors 'treat the cause' vs. a palliative approach where medications are prescribed to ease symptoms.

Naturopathic Doctors ask: why? Why did you develop this problem in the first place? Where is the body out of balance? What is the body attempting to tell you about the state of your overall health? 

That is not to say that we are not trained in Anatomy, Biochemistry, Pharmacology, Minor Surgery - indeed we are. Our education is well rounded in order to be able to work with patients who are concurrently on pharmaceutical medications or other substances in order to 'First do no harm' - one of our guiding principles. 

We approach treatment depending on the individual presentation. Two people can come in for a consultation with the same problem and receive very different treatments. They are 2 different people with 2 different 'whys' and thus, require 2 different treatments. 

As for treatments? What do you do exactly? 

We have 4 main 'modalities' or therapeutic methods. 

Those are: 

1. Traditional Chinese Medicine and Acupuncture - diagnosis and assessment based on traditional Chinese tools of tongue and pulse diagnosis and treatment with acupuncture and Chinese herbs
   
2. Botanical Medicine - herbs in their many forms - tinctures (like the very commonly used echinacea which is a herb extracted in alcohol), decoctions (or teas), compresses, salves, poultices, the list could go on. (see the herb of the month posts!)
   
3. Nutraceuticals and Lifestyle counselling - supplements and their many forms, dietary changes, stress, sleep and energy management
   
4. Homeopathy - A system of medicine based on the administration of minute doses of drugs (could be plant, mineral or animal) which are capable of producing in healthy persons symptoms like those of the disease treated.
   

In addition to our 4 main modalities we take courses in counseling, massage therapy, spinal manipulation and hydrotherapy. 

Many Naturopathic Doctors incorporate some or all of these additional modalities in their practice, specialize in one, or have separate training in other physical or energetic modalities such as Craniosacral therapy and Bowen therapy.

I hope that helps clarify the confusion!

In good health, 

Dr. Stacey Welton, ND

HERB OF THE MONTH

Avena Sativa (Oats)

Believe it or not, oats are an effective and excellent tonic for the nervous system. 

They are especially good when you're feeling stressed and under a lot of tension as they are considered to have 'nervine' properties. 

Oats are both relaxing and stimulating to the nervous system meaning they calm and rejuvenate the nerves. (Great for use for people attempting to quit smoking!)

They can also be used in a tea, or an 'oatstraw infusion' to relieve nervous conditions: 1 cup of boiling water to 1-2 tsp of oats steeped for 10-15 minutes and drunk three times a day.

Another option for use is in a bath. Simply put cooked rolled oats (about a cup or two) into a muslin bag and throw it in the bath water. The mucilage property of the oats will seep into the bath water and sooth irritated skin, and nerves!