Coo Coo for Coconuts!

If I hear one more person ask me if coconut oil has more cholesterol than regular oil...I might...write an blog about it.

Oh Wait.


Myths:

1. High Cholesterol
Honestly this one kills me because for some reason it so profound and wide spread. Coconut Oil does *not* have more 'cholesterol' than other oils, nor does it raise your cholesterol levels.  

In fact, coconut oil has been shown to lower serum cholesterol levels with regular use.  Yup, I know! Total opposite of this silly myth.

2. More Fat Per Serving Than Other Fats.

Uh, in a word...no.  Coconut oil has the exact same caloric content as other fats - 1 tbsp is about 120 calories.  Just like olive, grape seed, hazelnut, and avocado oils.

3. The Saturated Fat Content

Ok, so, yes, cocount oil absolutely contains saturated fat. Before you get your knickers in a twist about it, you should *also* know that the primary type of saturated fat is has is a fancy little guy called medium chain fatty acids. (MCFA's for short).

MCFA's are pretty fabulous - after being injested, they turn into a fancy term called monoglycerides - basically a Pac-man that eats up harmful bacteria, germs, viruses, fungi and parasites.  Pret-ty amazing.  Immune system likey. A lot.

If you have the time (and inclination), you can read a more in depth summary about it here.

Still not convinced?  Check out these articles here, here , here.  I have more if you are interested. Just email me :)


So... now that you know  Coconut Oil is not the devil, let's chat about why you should be using it:

1. Reduces Sugar Cravings

Consistent coconut oil use has been shown to reduce sugar cravings.  Because it contains Lauric Acid, coconut will stabilize your blood sugar levels.

A tablespoon a day in your diet is all you need to instigate this kind of effect.  Great if you have a sweet tooth, and if you are concerned about the total freak out your pancreas has every time to have sugar (Which it does...everytime you eat sugar... totally and completely freaks out, and just throws piles of insulin a the problem...)

2. Instant Energy for the Liver

One of the cool things about coconut oil is that the gallbladder and liver do not need to digest or emulsify it. This means the energy coconut oil contains is immediately available to your body.

Very useful if you are about to go on a long run, or any kind of sustained cardiovasular exercise.  Many elite athletes I see use coconut oil prior to a long run/bike to feed the liver and to give a natural boost.


3. Lauric Acid Boosts Immunity

So, remember when I was talking about MCFA's?  Well the main MCFA is Lauric Acid (which, interestingly is found in mother's milk).  This fatty acid that is responsible for increasing our immunity by changing itself to something called monolaurin (the monoglyceride I mentioned above).

Monolaurin, or as I like to refer to it - PacMan - has been shown to kibosh microbes, bacteria and other parasites - either when topically or orally injested.

4. Coconut Oil Boosts your Metabolism!

A fat that can increase your metabolism.  Yes, Christmas is all-year-round.  Again - the MCFA's are used up almost instantly as energy (by the liver and gallbladder) and coconut oil seems to also be able stimulate the thyroid & the thyroid hormones associated with weight management.

5. Ah-mazing for the skin
Dry lips, rashes, scrapes and burns, heal and fade with repeated intake of coconut oil. Just smother some coconut oil on it.

I am a huge fan of this.  Instead of dropping loads of money on skin creams, lip balms, and gels that are usually at the expense of whales and other animals, coconut oil is an excellent moisturizer for the skin. Very environment friendly.


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Be Healthy.

This Just In: Pink Lemonade EBOOST

You all have been asking for it, and here it is.  The pink crash-free, sugar free blend of vitamins and minerals that delivers your daily dose of endurance, immunity, recovery, and focus.

Read all about how EBOOST can work for you here.

EBOOST is for


Jet Setters
Students
Bartenders
Fitness Buffs
Professional Athletes
Moms
Airline Pilots
Party Animals
Investment Bankers
Lawyers
Supermodels
Pirates
Sailors
Railroad Tycoons
Nurses
System Analysts
Graphic Designers

And, of course, you!

Currently, you can only buy the pink lemonade in my office, and not online (although there are some yummy goodies there too!).  But, if you cannot make it in, just email me your order.

Have I mentioned that everything, both in my eStore and email orders are free shipping?

Be Healthy.

Dr. S

The Face Case: Cosmetic Acupuncture

Ah aging.  The more we learn, the more we go through (and somehow survive), the more we grow as individuals...these life lessons somehow show up on our face.

Thanks a lot, Mother Nature.

We all the want the appearance of glowing, soft, youthful skin.  Fine lines and wrinkles somehow creep up over time and make us appear tired and worn down.   Skin loses its glow and radiance, leaving you forced to pile on the bronzers, illuminators, and 'miracle' creams. Sigh.

There are lots of injectables out there, but I want to present a slightly different solution into your anti-aging realm: acupuncture.  No syringe, no toxins, but a natural stimulant that actually helps your own skin do the work: it smooth out lines, brightens the face, and gets rid of puffiness.

This is a natural, chemical free, and completely organic way to reduce the signs of aging, and can easily take 5-10 years off your face.

Here is how it works:

You book an appointment here and chat to Dr. Stephanie about your concerns.

The areas that need attention and treatment are noted, and a custom blend of acupuncture points, herbs, and supplements are prescribed.



Barely-there, teensy-weensy individual (sterilized, of course) needles are inserted into problem areas in the face.

 Usually this is concentrated in the skin around the forehead, eyes, naso-labial folds, jowels, and neck.

There may also be additional points thoughout the body that might need some attention as well, which will enhance the effect.

I insist on having the most comfortable, most effective needles in my office.  I only use Seirin Acupuncture Needles - widely regarded as the most advanced and patient-friendly (read: painless!!) needles out there.  So, if you are queasy about needles, this is the best way to do it.

The needles will stimulate the body to make collagen and elastin - two components of the skin that make it appear plump, and elastic.  The needles also direct blood and lymph to the face and scalp.

I follow all Cosmetic Acupuncture treatments with a nourishing and relaxing acupressure massage.  This further stimulates blood flow and toxin removal, as well as smooths out wrinkles.  (It also feels incredible)

It will also help prevent further wrinkles from forming by reducing inflammation and improving blood flow to the the face. 

Isn't that amazing?  A real way to get rid of wrinkles. Naturally.

Now, in the same way that you cannot go to the gym once and be fit, cosmetic acupuncture *does* require a few sessions before you start seeing big time changes.  The face will absolutely look fresh and radiant after treatment one, but the fine lines and wrinkles will need a bit more than one go at it!

So, while most patients start noticing changes as early as the first treatment, larger changes often happen around the 6-7th treatment.

I strongly recommend 10-12 treatments to start, and then seasonal 'top-up' sessions to maintain your results.

If you have any questions - please ask in the comment section or email me.  I will feature your questions in an upcoming post!

Be Healthy (and wrinkle-free).

Dr. S

Coffee: Satan or Superfood?

Coffee is the fashion equivalent of leopard animal print.  Sometimes it's hot, sometimes not.

From a chiropractor's perspective - too much coffee can have detrimental effect on the spine and skeletal system.

From a fitness perspective - anyone who works out at 5am or 6am knows what a godsend it can be.

From a dietary perspective - there is the good [colorectal health, liver health] and bad [acidic cellular environment, blood pressure, iron blocking] and the ugly [yellowed teeth and coffee breath]

Lets talk java.

The Good

1. Protects the Liver

I can't tell you *how* it works (research is still inconclusive) but coffee is being touted as having a protective effect on liver cancer as well as liver cirrhosis.  Studies I have read show consumption in the 2 cup/day range to achieve these benefits.

2. Stimulates the Large Intestine.

You know what I am talking about.  That strong cup of morning coffee and shortly afterward need to go to the bathroom. Great for keeping things, ahem, moving, and cleaning out the colon and rectum.  This is directly related to helping lower the risk for colon cancer.

3. Short Term Memory

Forgot where you put your wallet/nail clipper/important document?  Drink some joe and see if that changes. Short term memory improvements have been seen with as little as 100mg of caffeine (the equivalent in a average cup of coffee)
 

4. Instant Energy and Fat Loss

Fitness buffs have long loved coffee and they will tell you that they have increased strength in the gym if they have had some coffee prior. They will also tell you that it helps them burn fat and achieve a ripped physique.

In addition, coffee has been shown to lower the risk for type 2 diabetes, Parkinson, headaches, and even cavities!  

The Bad & The Ugly

1. Acidic Environment & Osteoporosis



This is an important one.  Unfortunately, coffee is highly acidic, and since the body will always want to maintain a pH balance of about 7 (7.35-7.45 to be exact), it will try to neutralize this acidity by looking for calcium.

And what is the best source of calcium in the body?  Yes.  Your spine.  The blood will basically leach calcium from our bones (because it is highly alkaline) to neutralize the bloods high acidity.  Not really important one or two times.  But over the course of a lifetime, the calcium bank will run out of money.

Overtime, this can lead to osteopenia and eventually osteoporosis.  This is the WORST.  Your spine will literally shrink as the bones get more porous and you will get shorter.  Bones basically turn into swiss cheese with pock marks all over them.  They become extremely delicate and brittle.  Not. Fun.

2. Iron Blocking

This one is especially important for the ladies.  Unfortunately, too much coffee blocks the absorption of iron.  So don't chase down your supplements with a cup of coffee!  Pair them as far apart in time as possible.

In addition, excessive coffee intake has been shown to increase blood pressure, cause constipation, dehydrate, increase the incident of miscarriages and stillbirths, yellow your teeth, and dehydrate your skin.

Blech.
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Now, I am usually not the person to to talk about 'everything in moderation".


You will never hear me say I think is ok to have some sugar, or some white bread, or some doughnuts, or some processed entree for dinner.  I think it is all crap and should never be consumed.  Ever.  It messes with your brain chemistry and just makes you want more of it.

*However*, coffee is one of those things, imo, that should be consumed regularly...but with some care and moderation.

You just cannot ignore the benefits of regular coffee consumption.  So long as you are not gulping down multiple triple shots each day, and you time it correctly  (um...that would be a no to a 9pm cuppa), take your supplements at least a few hours apart from it, and avoid it if you are trying to get pregnant (that goes for both the men and women!)...you will be able to reap the benefits it has to offer.
 
Everyone is different, so you should absolutely speak to an up-to-date chiropractor, naturopath, or dietician about your specific dietary needs.

Be Healthy.

Dr. S
xo

Fabulous Healthy Foods. On The Cheap.

If one of your New Year's resolutions is eating healthier...fabulous.  Seeing as though we are still mucking through this Great Recession...might as well make it cheap and fabulous.

Here are my top 9 under $9 food choices that is friendly to both your wallet and your waistline:

1. Steel Cut Oatmeal (also called Irish Oats)

Steel-cut oats are cheap, delicious, and sooooo good for you.  'Steel-cut' means they are in their raw form, basically just cut off the stalk.  Steel Cut Oats will still have all their fiber, protein, and B-vitamins.

Let them soak in water overnight, or cook up a large batch at once (they cook for 30 minutes so uber annoying if you only do one serving at a time).  Add a some cinnamon and almond milk for delicious, filling breakkie, or add it with some protein powder and water in a blender for a great post-workout shake.

You will be full for hours. Trust.

2. Frozen Vegetables

How easy are these?! All the cutting, de-stalking and cleaning is already done for you....*and* it is usually cheaper than fresh because you are buying bulk *and* they last longer than fresh veg does.

Cheap, prepped, easy. Done.

3. Brown Rice

Rice is one of the highest consumed food stuffs in the entire world.  Brown rice is full of fiber, and good starchy carbs that will keep you feeling full for a long time.  Pair it some frozen vegetables for a complete meal. Or...add water and poof! Soup.

4. Sweet Potatoes (also called Yams)

*puts on best Coffee Talk with Linda Richman voice*
Sweet Potatoes are not really sweet.  Not really potatoes.  Discuss.

Piled to the brim with beta carotene (the precursor to Vitamin A), fiber, complex carbohydrates, vitamin C and iron, these are a great healthy, cheap food staple.  Pop 'em in the oven for 30 minutes with some cinnamon and enjoy.

5.  Peanut Butter

When you are budget conscious and you need a healthy cheap (not to mention quick) snack - peanut butter is your best bet.  They are high in good fats that are heart healthy, make your skin, hair and nails look gorge, and are rich in niacin, folate, magnesium, and vitamin E.

Pair with a fruit like green apple (the best snack imo), or with some honey on a slice of whole grain or kamut toast.

6. Lentils

Lentils are so inexpensive but such an essential healthy pantry staple.  They are stocked with protein, and essential amino acids (meaning we can't make these amino acids and need to find them in our diet) like isoleucine and lysine.  Some sprouted lentils also contain your new favorite hangover amino acid...cysteine.

Lentils are great because they also have piles and piles of iron...which so many women have trouble maintaining adequate levels of.

I love lentils with some green onions, and a light drizzle of Mark McEwan's Parmegiano Oil.

7. Chick Peas (also called Garbanzo beans)

Chick peas are a cheap source of protein (and great alternative to meat), loaded with fiber, and pretty low in fat.

Chuck in them in salads, or blend with some garlic and yoghurt for an amazing hummus spread. 

8. Canned Goods

Canned anything, really.  Canned black beans, canned beets, canned carrots, canned corn. Cheap and all the prep work is done! 

9. Quinoa

Quinoa is a pseudograin, and is one of the few non-animal complete sources of protein.  Add some dried cranberries, broccoli and sunflower seeds to quinoa for a salad loaded with antioxidants and cancer-fighting properties.

You can buy quinoa in bulk and it stores for eons.

La-D-da: Vitamin D Sources for Canadians

There are no shortages of debates around Vitamin D.  Is it a vitamin? [Technically no] Is it a hormone? [Technically yes] Which is better D2 or D3? What is the optimal dosage?

 While these questions [and answers] are certainly important, what is most important to you is that you are getting enough Vitamin D during these brutal, cold and dark oh-so-pleasant winter months, and making sure you are dosing correctly.

Winter usually means less sun, this means a lack of Vitamin D...specifically D3 for Canadians.  Wouldn't it be nice if Canadians had a mandatory [ahem...paid] trip down south every winter?!  Sigh.  

Since this doesn't seem quite as plausible, first you must know WHY Vitamin D is important:

• Helps Boost your Immune System 
• Has Shown a good correlation with preventing the flu: [read about it here]
• Play a YUGE (read: huge) role in preventing Osteoporosis
  
• Regulates Blood Pressure
• Helps your body use Calcium

Ya, it's super important.

---

D3 is the princess of the D group because when it is made on the skin, you [and your skin] and technically making it...so it most 'natural' and organic to your body.

Summer = easy peesy.  All you need is 10 minutes of sun exposure and you're good.  Winter....ahhhh....no *@!# way I am unbundling to let any sun on my skin!! Pret-ty sure you're with me on this one!

Fortunately, you can also find loads of it from the following fish sources:

• Cod liver oil
• Fresh Herring Fish (Atlantic)
• Fresh Catfish
• Canned Salmon
• Fresh Halibut

This is great list of foods containing Vitamin D.

Of course you can also supplement with Vitamin D3 as well.  A smart thing to do in general because it is tough to get all our Vitamin D needs from our diet..especially now when it is minus bajillion.

In the winter months, for most people, we recommend anywhere between 1000-2000IU / day (with 2000IU being the absolute uppermost limit).  It depends on how far north you live, your history and your diet.  I personally take a 1000 IU supplement/day.

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Vitamin D and Vegans

A few vegetarian and vegan friendly sources of Vitamin D3:

• Soymilk (fortified with Vitamin D)
• Tofu
• Orange Juice (from concentrate)
• Eggs
• Quaker Instant Oatmeal
• Mushrooms

Unfortunately these can be sometimes be piddly amounts, and do not amount to enough Vitmain D on a daily basis (unless you plan to eat your weight in mushrooms).  Poor vegans.  This is where they really do get the short end of the stick!

Since most D3 sources are animal or fish-based, many resort to taking D2 supplements.  While the research rages on about D3 vs D2, here is what you need to know about D2 [based on current research]:

• it is derived from fungus and/or yeast
  
• you must monitor your intake carefully [as it is more concentrated than D3]
• D2 has a shorter shelf life [vs. D3] so the bottle won't last as long
• D2 is not as well absorbed by the body [vs. D3]

There is no definitive agreement as to an appropriate amount of D2.  There is just as much pro D2-research as there is against.  Some say 400IU -800IU of D2/day is fine, some say ditch it completely.

It can be totally frustrating if you are a vegan looking to supplement with D. I strongly recommend speaking to your trusted health care practitioner (whether that be your Chiropractor, Naturopath, or Dietitican) who has the training and knowledge to advise you, based on your needs [and maybe a little Florida sun!]

Be Healthy.

Dr. S

New Year's Day: The Healthy Hangover

We have all been there.  The music, the people, the oodles of alcohol.  There is the first shot, followed soon after by the fourth, and then the why is everything [insert name here] says so funny?  Somewhere in the mix you think 'Wow I really *am* such a confident person...and quite frankly...a brilliant dancer!'

...

And then the next morning.

The dry mouth, the pounding headache, and the need for a cheeseburger and fries.

Before you reach for any heart attack food, here are a few healthy alternatives that are *so* much better for you than a happy meal and a quad americano.

Your liver has been working overtime - from right around when you were busting your awkward dance moves to your comatose sleep - to get rid of the alcohol in your blood.  So we will need to support your weary liver by doing the following:

Dr. S's Healthy Hangover Tips

1. B Vitamins.

Since you prolly forgot to take it before you went to sleep, take them as soon as you get up.  B Vitamins help with the carbohydrate metabolism of alcohol, and will help dilate your blood vessels.  You will especially need B 6 and B12: B6 will help you to rehydrate your body, and B12 will help give you energy, dilate the blood vessels, and even metabolize any alcohol you still may have in your system.

You can take this in a multivitamin, or as I posted about here -  EBOOST.

2. Cysteine-Rich Foods

Say what?  Ya it's a weird name, I know.

Cysteine sounds positively boring but it does help the body detoxify, it also helps protect cells against free-radical damage, and get rid of the gunk floating around in your body





Foods with loads of Cysteine:

• Egg whites 
• Lentils
• Soy Protein
• Sesame Seeds
• Seaweed
• Spirulina
• Oats
• Quinoa

You can also get good amounts of cysteine from most animal products as well.

3. Water to Rehydrate

Make like a fish an drink water!!  Alcohol is a natural diuretic, which makes you urinate.  Beer is especially dehydrating.  Resist the urge to grab a coffee the next day - that will further dehydrate you.  A glass of water (with a squeeze of lemon ) is the first thing to reach for.

4. Minerals, Dear

When we become dehydrated, it is not just the water we need to replenish, it is the electrolytes, and minerals lost as well.  Foods rich in potassium (like bananas) are amazing for this as they are rich in potassium. 

If you are feeling a bit queasy the next morning, a banana shake with some Vega and Almond milk might just do the trick:

1 Banana
1/2 Cup of Almond Milk
1 Tbsp Almond Butter
1 Scoops of Vega Whole Food Health Optimizer (I love this shake with Vanilla Chai)
Some good quality honey
Blend. Eat.

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So, on your first day of the new year make a healthier choice by reaching for either the Banana Shake above, or bowl of oatmeal, with some scrambled egg whites (cooked in coconut oil).  You will feel so much better. Trust.

Hopefully you will ring in the New Year with the people you love and start your year off right with some wonderful memories.  If you happen to drink too much, you now know what to do nutritionally to start your year off right. I look forward to seeing you all in 2010.

Be Healthy. (And Happy New Year!)

Dr. Stephanie
xo