It's no secret that I'm not a fan of cake. I make them for other people but I never eat them myself. Every year when my birthday comes around, I get really stressed out about being guilt-tripped and pressured into eating something overly sweet and gooey that doesn't appeal to my tastebuds. Over the years, my family and close friends have adapted and surprised me with these gems of creativity: I decided to make this year different. Why does a birthday celebration have to include boat loads of sugar and make you feel awful? Instead of treating your tastebuds to 20 seconds of fun, why not thank your body by filling it with the nutrients you spend all year depleting? Thus I began my paleo birthday cake! Dinner and dessert in one. Efficiency. Part ONE
Part TWOPart THREE6. Stack the two meat pies with a thick layer of sweet potato in between. 7. Ice the cake with a thick layer of sweet potato. 8. Make it perfect. Part FOUR9. Carefully cut slices (I used a serrated bread knife) and enjoy!
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No, it's not alcohol. It doesn't have any preservatives and comes in a vial smaller than a shot glass. But it can make you feel amazing, especially if you've been neglecting your diet or struggling with digestion. Most common responses from patients after a B12 injection: "I didn't struggle to wake up at all the next morning!" "How often can I get these?" "I didn't notice anything at all." "Now that you ask, I haven't been wanting sugar that much lately." "Poor memory? I'm getting my husband tested." Please speak with your Doctor about getting your Vitamin B12 levels tested before beginning any injection or supplementation regime.
what to eat a few hours before a runBananas: full of natural sugars that can be used as fuel. They are high in potassium, which helps to reduce blood pressure, lower stroke risk and balance your electrolytes. Bagels: provide a more dense form of carbohydrate for the body that can provide more energy for a longer run. Try it with peanut butter, almond butter or cheese for additional protein. Make sure to consume this at least 2 hours before a run to avoid stomach cramping. Yogurt: low fat yogurt has a good balance of protein, carbs and calcium. Protein will help build your muscles, the carbs will provide you energy and the calcium will keep your bones strong. Throw in some berries for a small burst of natural sugar, a healthy dose of Vitamin C and a large amount of flavor! what to eat during a runRaisins: contain lots of sugar, while keeping your gastrointestinal tract at rest and preventing stomach cramping. They are perfect for slipping into a pocket and serving as an energy reserve. Starbursts: soft and chewable candies that are also easy to store and provide a small burst of energy on the run. Energy Gels: small packets of highly sugared gel that provide an enormous boost of energy for long distance runs. They are great in small doses, but are generally recommended for exercise lasting longer than 90 minutes. what to eat after a runFruit: the easiest and most convenient food to carry around and eat right after a run. Oranges and apples are the best choices because they are easily digestible, come packed with natural sugars, and are loaded with fibre, vitamins and minerals.
Oats: great sources of carbohydrates that can provide your body with fuel, while preventing a rapid spike in blood sugar. They also provide fibre and protein, and mix well with fruits and nuts. Chicken: a healthy, lean source of protein. It is easy to cook and can take on many flavours to be delicious. Make this in advance so you have it available to you after a long run. When it comes to memory, focus and concentration, we all seem to have good days and bad days. But when the bad days seem to constantly outnumber the good ones, it might just be a sign that your body is calling out for help. what is a "nootropic"?Nootropics are a class of treatments intended to support or enhance cognitive functions including memory, focus, concentration, and learning. In the medical world, these substances are often used adjunctively in the treatment of depression, Parkinson’s disease, Alzheimer’s disease, and ADHD. Students find them of particular benefit during stressful exam periods when exhaustion and burnout start creeping in. Many of these nootropic agents also work on a physical level, supporting blood flow and oxygen to the muscles and encouraging efficient energy production within each cell. The best part about these brain-enhancing compounds is that you probably take at least one every day without even knowing! They are much more common than you think and you may already have some of them in your medicine cabinet. caffeineWe know it to be a powerful stimulant that reaches the brain within 40 minutes of consumption and helps to reduce fatigue. However, caffeine also has its benefits in the realm of physical fitness, supporting endurance athletes and enhancing athletic performance. Some evidence suggests that caffeine may reduce the risk of Parkinson’s disease and may be beneficial in lessening depression and stress in certain individuals. But don’t run to Starbucks just yet! Caffeine is found in many more beverages and foods than just coffee, and some alternatives can include yerba mate, certain soft drinks, black tea and dark chocolate. Remember that caffeine is still a drug and should be used within a reasonable limit to avoid irritability, anxiety, insomnia and dehydration. omega -3 fatty acidsThis might be one you take already, and if you don’t you probably have it somewhere in your kitchen. Omega-3 fatty acids are found in many types of seafood, including salmon, herring and mackerel, but are present in smaller amounts in walnuts, soybeans and flaxseeds. To be more specific, EPA (ecosapentaenoic acid) and DHA (docosahexaenoic acid) are the important Omega-3’s to look out for as they have been shown to host a wide array of health benefits. EPA may delay cognitive decline in the elderly and decrease whole body inflammation. gingko bilobaIt is an ancient herb in Chinese medicine and today has become one of the most commonly used natural remedies for brain health. It is thought that Gingko works by widening blood vessels, which increases blood flow not only to the brain, but also to all the organs and muscles of the body. This makes Gingko helpful in improving short term memory and cognition acetyl-l-carnitineThis well-known antioxidant can help increase the energy in the body by supporting the mitochondria, the powerhouses of each cell. Acetyl-l-carnitine is made naturally by the body but is often supplemented in higher doses for those looking to improve memory and attention. For these amazing benefits, it is often a part of the treatment plan for individuals with Alzheimer’s and dementia. Some recent research indicates it might be a suitable prevention strategy for age-related mental decline alpha lipoic acidSimilar to Acetyl-L-Carnitine, ALA has strong antioxidant actions and improves the efficiency of energy production within the mitochondria. ALA works very well with other nootropic agents and is often given together with Acetyl-L-Carnitine to improve cognitive function and overall energy. When combined with Omega-3 fatty acids, ALA helped to slow cognitive and functional decline in individuals with Alzheimer’s disease. You can get ALA from foods such as spinach, broccoli, yams, potatoes and tomatoes, however the amounts are too low to see significant benefits. vitamin B12This may be the most important vitamin for the nervous system, and is unfortunately the most difficult to find in the average diet. Vitamin B12 can be found in meats and seafood, but is otherwise made by healthy bacteria in the body. It serves as a key ingredient in the production of neurotransmitters (the chemical messengers of the brain), in the formation of myelin sheath (the lining which protects every nerve in the body), and in the development of red blood cells (which carry oxygen to every tissue in the body). Essentially, Vitamin B12 supports rapid nerve signalling in the brain and helps to increase the amount of oxygen to the tissues at any time. Vitamin B12 deficiencies often manifest as fatigue, shortness of breath and can even create symptoms of dementia in the elderly. bacopaThis Ayurvedic herb is another ancient medicine that has been used for centuries to enhance learning and cognitive function. There are two important compounds responsible for its effectiveness and both have demonstrated particular effectiveness in elderly populations suffering from amnesia and Alzheimer’s disease. A study of healthy human subjects taking Bacopa showed improvements in visual information processing, learning and memory compared to those who did not take anything. Other than its nootropic effects, Bacopa may help reduce inflammation, support the heart muscle and decrease anxiety. 1.5 cups brown rice flour
3 tablespoons carob powder 1 tsp baking powder 1 tsp baking soda Pinch of salt 1/2 cup ground up prunes and water 1/3 cup rice milk 1/2 cup of almond butter ¼ cup walnuts Add brown rice flour, carob powder, baking powder, baking soda and salt together. Using a food processor, grind up ½ cup of dried pitted prunes in ¼ cup of water until a paste is formed. Add the prune mixture to the dried ingredients, and mix thoroughly. Next, spoon in almond butter and rice milk, stirring until completely mixed. Add ½ cup of walnuts or sliced almonds. Spoon dough onto cookie sheet and bake at 350 degrees for 10 minutes. Allow them to cool and harden and enjoy! Shingles is often touted as an infection of the elderly. We see commercials on TV for the shingles vaccine, and everyone pictured is over the age of 60. Perhaps the pain of shingles can be much more debilitating at that age, but the reality is that anyone who has had chicken pox is susceptible to shingles... no matter how old you are. What is Shingles?Shingles is one of the many strains of the herpes virus that can reside in a dormant state in the human body. If you recall, other strains of the herpes virus can cause cold sores and blisters around the face and mouth, genital herpes and chicken pox. A child that has been infected with chicken pox will develop immune cells in response to the virus and it will go into its dormant state within the nervous system. This virus can be reactivated later in life by a number of events: 1. A weakened immune system |
This one works for most of the population and can have lasting effects on metabolism hours after a workout. The greatest benefit of caffeine is noted after 90 minutes of continuous exercise (ie. Long distance running or cycling), but can definitely help wake you up and get you prepped for the gym. Try drinking 1 cup about 30-60 minutes before you hit the gym. Some people choose to sip their coffee while they workout, and this is okay as long as you also bring water with you. Coffee will dehydrate you, so remember that your requirements for water post-workout are much higher if you choose to make this part of your routine. |
powders and drinks.
If you’re strapped for time and prefer a drink as opposed to a snack, there are plenty of options at your local health food store. Vega has a Vegan Pre-Workout Energizer formula that is packed with stimulating herbs like Rhodiola and Panax Ginseng. Natural Force has a paleo-friendly Raw Tea pre-workout blend that is loaded with herbs and superfoods. Alternately, if you enjoy the taste of green tea, try a powdered matcha mixed into hot or cold water and consume about 30-45 minutes before a workout.
pump-up playlist.
I can’t stress enough the power of music on the human body. From helping to calm you down after a stressful event, to focus on a task at hand or to pump you up for a high intensity workout, the tunes you pick can really make a difference between a mild workout and a sore-for-days workout. Create playlists for different levels of intensity and throw in a few tracks to listen to on your way to the gym as inspiration for the work you’re about to do. |
Consider this your pre-warmup warmup. If you exercise first thing in the morning, have your songs ready to go in the car on the way to the gym. Or if you exercise after work, play them on your commute from the office. If you are passionate about music and constantly add to your workout playlists, you’ll always have your next favourite song to look forward to!
exercise videos.
YouTube, Instagram, Twitter, Facebook…if you have an account with any of these sites, you definitely have access to a wide variety of exercise videos by personal trainers and exercise gurus. Watching any of these short videos before a workout can create inspiration for adding something new to your routine, motivation for pushing yourself a little harder and even help warm up your brain-muscle connections just by imagining yourself doing some of the exercises. Some videos (see BodyRockTV on Facebook) are as short as 30 seconds and serve as an introduction to new moves that can build strength in smaller muscle groups. If you commute by public transit, load a couple videos to your phone to watch on your way to the gym!
It's been a long time coming, but I'm proud to say that I finally offer herbal tinctures as part of my naturopathic dispensary!
What's a tincture, you say?
Well, to keep it simple, when you make yourself a cup of tea, you infuse your tea leaves in water and extract the water soluble properties of the herb in about 5-10 minutes. To make a tincture, the dried herb is infused into alcohol for about 2 weeks in order to extract the fat-soluble highly concentrated medicinal compounds. This makes a tincture a much more powerful form of medicine than a tea and also allows us to control the concentrations of each herb. Tinctures also make it easier to mix herbs that share common actions; for example, we can combine herbs that support the immune system with herbs that kill bacteria and other herbs that reduce a cough, clear mucous and open the sinuses. Voila! You have a well-rounded cold and flu formula that tastes terrible, but is highly effective!
What's a tincture, you say?
Well, to keep it simple, when you make yourself a cup of tea, you infuse your tea leaves in water and extract the water soluble properties of the herb in about 5-10 minutes. To make a tincture, the dried herb is infused into alcohol for about 2 weeks in order to extract the fat-soluble highly concentrated medicinal compounds. This makes a tincture a much more powerful form of medicine than a tea and also allows us to control the concentrations of each herb. Tinctures also make it easier to mix herbs that share common actions; for example, we can combine herbs that support the immune system with herbs that kill bacteria and other herbs that reduce a cough, clear mucous and open the sinuses. Voila! You have a well-rounded cold and flu formula that tastes terrible, but is highly effective!
My favourite tincture these days is the one I've combined for sleep and anxiety. I don't know if it's safe to blame technology, but the blue light exposure before bed really makes it hard to fall asleep and stay asleep through the night. Plus, being available by phone 24/7 has drastically increased anxiety levels, putting everyone on edge all hours of the day and night. I have combined a few herbs into a formula that helps to reduce anxiety and calm the mind. I have patients put a few drops in their water bottles for daytime anxiety and take a regular dose in the evening before going to bed. The results have been outstanding. Tinctures really are one of the most ancient and effective natural medicines of this day and I am so excited to make them a bigger part of my practice!
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Dr. DeSouza shares new research and discoveries along her journey.
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