I had a new patient come into my office this week. A lovely, sweet young woman, she was concerned about her fertility and hormone health because since coming off the Pill, she felt "like a crazy person" 3 weeks of the month. She sat in my office and said "It's not enough. It's not fair that I only get one good week a month. What am I doing wrong?"

She is right. So many women believe they have to put up with their periods. The cramps, the mood swings, the bloating (although in my books, you NEVER need an excuse to wear comfy pants!), the crappy libido... we're often told that we just need to suck it up.

If we're expecting to have an average of 450 menstrual cycles throughout our lifetime (minus pregnancies) it is simply not enough to put up with feeling awful.

The first step is information. Our sex-ed classes often focus so much on STI and pregnancy prevention (thankfully that's changing) and dry biology lessons that fail to teach young girls how to read their body's clues.

Here's what IS normal:

• a 25-33 ish day menstrual cycle - this will vary woman to woman but should be fairly consistent for each woman
• Day 1: your period starts, followed by 3-7 days of bleeding, bright red blood that is about the consistency of jello that has not been set. Free from clots or other funky features.
  • Feeling perhaps a little tired Day 1-3 of your period, but NO cramps, headaches or digestive issues
  • A surge of energy towards the end of your period
• Day 7-10 ish Follicular Phase: your body's priority is producing an egg, along with estrogen, and luteinizing hormone (LH) 
  • Cervical mucous  that is dry and crumbly for a few days 
  • An increase in libido mid-cycle (around Day 10-16)
• Day 13-17 ish: Ovulation, signified by a "twinge" in your lower abdomen (or not) aka "Middleschmirtz"
  • This should coincide with stretchy white or clear cervical mucous for a few days.
  • Progesterone will cause an increase in your basal body temperature (waking morning temperature) and may make you feel slightly warmer
  • libido is often highest at this point in the cucle
• Day 16-25 ish Luteal Phase: your body's priority is building up the uterine lining in response to ovulation, along with increasing levels of progesterone that help you feel calm, rested and nurturing. You may feel an urge to nest, stay home in the second half of your cycle 
  • lotion-y, followed by dry or crumbly cervical mucous for a few days
  • free from mood swings, breast tenderness, cramps, constipation, insomnia
• Day 28-28 ish Premenstrual Phase: your body's progesterone levels will drop, contributing to (slight) moodiness, changes to digestion (constipation or looser stool) and a drop in basal body temperature
  • if cramping is experienced, it should be VERY mild and start a few hours BEFORE your period. 

Hormonal imbalances like low thyroid function, anxiety (YES, this can be caused by hormones!), heavy periods... or periods that have gone MIA or are ridiculously painful, infertility and mood swings from hell are NEVER normal.

These things are common, but certainly not normal. A healthy woman that eats well, exercises the right amount for her body, gets enough rest (this is NOT just Netflix time), quality sleep and generally takes care of her body should not be experiencing these things. And she knows it.

Masking it with medication is not the answer. Nor is powering through it for yet another awful cycle, or being told that she's crazy for asking questions about her ahead or being irrational or a hypochondriac.

The answer is HONESTY. Has "everything" really and truly been tried? Consistently tried? For how long? If she is still drinking coffee like a Gilmore Girl or wine like a leading lady on Sex & The City, staying up too late or pretending that everything is OK because she's on the Pill "to regulate" per periods we're not being honest.

Honesty with your health care provider should look like open communication, a commitment to lifestyle and dietary factors FIRST and if things are not improving, looking at the right tests. Looking outside the box where necessary. Consistent follow up and frank discussions about what is normal, what isn't. A completely personalized approach to fit YOUR needs.

Coming from a 15+ year personal history of hormonal issues that resulted in so many missed periods, crazy hair loss, weight gain and terrible acne, I WISHED a physician back then would have taken this approach with me. Not that anyone was negligent... far from it. Most just didn't have the right tools.

This same progressive approach that I take with women every. single. day. in my practice. The person-centred, I-actually-give-a-damn-about-you approach that helps you get back your cycle, get pregnant, age with grace, keep your sex drive and grow into the (boss) lady you are meant to be... it WORKS.

If you are experiencing anything else, you may have a subtle.. or more obvious.. hormone imbalance. Your period should NOT be a nightmare. 

Let me help. Set up a complimentary Health Discovery Session with me.

I love this video. Keep in mind that many of the symptoms we consider "normal" like bloating, acne and moodiness CAN be modified with an individualized Naturopathic plan to keep you feeling at the top of your game.

​Menopause and thyroid dysfunction: one is inevitable for women (if we are lucky to live that long) while the other is common. Both affect millions of women every year.

The thyroid gland, which sits low in the neck, is considered one of the master hormone glands in the body and affects everything from our metabolism, cardiovascular function, the immune system, digestive health, mood and our body’s stress response. The thyroid especially affects our sex hormones.

Menopause typically occurs for most women in their late 40s to early/mid 50s but can also be surgically or medication induced and involves dramatic changes to our sex hormones such as testosterone, estrogen, progesterone, DHEA, and cortisol. As these fluctuate many women start to experience symptoms that we commonly associate with menopause: mood swings, hot flashes, irregular or heavy menses, vaginal dryness and changes in hair and skin. Because these symptoms frequently occur, it is easy to confuse “common” with “normal” and chalk it all up the change. Not so fast.

The thyroid gland acts like the thermostat of the body and is particularly vulnerable under times of stress. Major stressors like giving birth and being post-partum, being a student, mid-life, post-illness or surgery often coincide with major hormonal transitions like pregnancy, puberty, and menopause. When our body is under stress our thyroid gland kicks in to either rev us up or slow us down if we are in danger of burning out. Living a fast-paced life, many of us become susceptible to both sex hormone imbalances and thyroid disturbances.

​If our sex hormones are imbalanced, our thyroid function will be affected and vise versa. For example, depression, weight gain (particularly around the middle), scalp hair loss, body hair growth, menstrual irregularities, poor concentration, osteoporosis, fatigue, insomnia and low libido are common to both hypothyroidism (low thyroid function) and menopause.

Since these patterns tend to be related to stress, it’s crucial to practice stress-reduction techniques and self-care (check out my Calm the F Down Self Care guide here), exercise and eat healthily. More importantly, however, we must determine the cause of these symptoms: poor thyroid function? Sex hormone imbalance? Both? Rather than spending time chasing your tail and taking unnecessary medications, it makes much more sense to determine the root cause of your symptoms.

Getting a proper assessment is critical in establishing YOUR best course of action. In particular, I find the DUTCH Hormone test and a complete thyroid panel especially helpful. You may also want to look into these other tests for fatigue and hormonal imbalance. Often bioidentical hormone replacement therapy can be a game-changer for women throughout the peri-menopausal years and beyond to help restore quality sleep, balance moods and reduce heavy bleeding.

Thyroid and hormone imbalances are common and can be improved when working with a Naturopathic Doctor as part of an individualized treatment plan to age gracefully with plenty of energy as you enter this exciting time of life.

Sound like you? Have questions about your thyroid or hormones? Book a complimentary Health Discovery Session with me to chat more about your options.

In health,

The link here is Vitamin D.

Vitamin D is an essential hormone and we are designed to get lots of it by being outside in the sun, moving around outdoors and enjoying the world around us. The challenge is that many of us spend our days inside working avoiding the sun between 10-2 pm, wearing sunscreen with a high SPF every day under our makeup and long light layers we can become very deficient.

This is a big deal.

Vitamin D is critical for our immune system. Many of us know about Vitamin D for bone health - Vitamin D helps regulate calcium and phosphorus absorption and excretion in the body. This is why many products are fortified with a synthetic version.

Run of the mill health issues like coughs, colds, allergies, flus and other common issues are related to low Vitamin D levels that compromise our immune function. Vitamin D also keeps our immune system communicating so that we reduce our risk of more serious issues like Type 2 Diabetes, osteoporosis, heart disease, cancers and other autoimmune diseases like multiple sclerosis and rheumatoid arthritis. Low Vitamin D is also related to thyroid disease, mental health issues and hormone health. Adequate vitamin D is essential for digestive health as well, and when we are deficient we get leaky gut.

When we lack Vitamin D our immune system loses touch with itself and we are more likely to get sick.

Who is at risk?

• Indoor workers and kids spending the best part of the day out of the sun
• Older adults, who are less efficiently able to generate Vitamin D ​
• Darker skinned individuals
  • The melanin in dark skin actively blocks Vitamin D conversion in the skin, so the darker your tan, the less efficiently you will be able to absorb Vitamin D. Lighter skinned people and babies absorb much more efficiently. ​
• Canadians (the geography effect).
  • We are only able to effectively absorb it from May-October in Southern Ontario
  • This is related to the angle of UVB light coming from the sun. Sunny winter days offer no opportunity for vitamin D.
  • A good rule of thumb is if your shadow is longer than you are tall, you’re not making much vitamin D. 
• Breastfed infants (sometimes)
  • Formula is supplemented with vitamin D so it is thought that breastfed babies are at higher risk of deficiency
  • Mother’s vitamin D status during pregnancy will affect baby’s levels. Mother’s that have excellent vitamin D status and who breastfeed their babies have babies with vitamin D levels similar to that of infants that are supplementing with Vitamin D  
• Concealing clothing, particularly UV blocking, all the time
  • Long layers can be very helpful, however, once you’ve been outside in the sun to help prevent a burn  
• Digestive issues eg. Crohn’s disease, Ulcerative Colitis, Small Intestinal Bowel Overgrowth (SIBO)
  • 25-OH Vitamin D levels tend to be lower in people with digestive conditions, as Vitamin D helps maintain tight junctions within the intestines. With lower levels suggesting immune compromise, these junction become “leaky” and food sensitivities, inflammation and immune activation result  
• Magnesium deficiency
  • Nutrients rarely act in isolation. If magnesium is low, vitamin D absorption is impaired. If Vitamin D levels are low, calcium is not well absorbed either.

Where can you get it?

• Sun – our best source
• Fatty fish, like canned salmon with bones
• Egg yolk
• Mushrooms
• Beef liver
• Fortified foods like dairy, and non-dairy alternatives like almond milk
• *Supplements

 
 
Next Steps:

1. Test your vitamin D (25-OH) to get a baseline
   • Naturopathic Doctors and family doctors can test, however, OHIP doesn’t cover testing, unless you have osteoporosis. It costs about $36 in Ontario to test blood 25-OH Vitamin D
   • Your levels should ideally be around 100-200 nmol/L. Even lower levels within the normal reference range can put you at increased risk for other health conditions
2. ​​Get daily sun, outside in nature.
   1. If you can’t get outside, at least sit near a window
   2. Daily sun time for 10-15 minutes with maximal skin exposure, or roughly half the time it would take you to burn
3. Take a vacation somewhere sunny in the winter
   1. ​Travelling somewhere hot and sunny in the winter months can be helpful, as Vitamin D has a half-life of 2-4 weeks (ie. Your trip to sunny Cancun will help elevate your Vitamin D levels for 4-8 weeks afterwards) 
4. Track exposure via DMinder, a great free app
   1. Can track blood levels of Vitamin D, skin tone, sun exposure and supplement intake so that you know how much vitamin D you are absorbing each "sun session"
   2. I love this option because you also get burn warnings and sunscreen reminders and notifications for your best sun opportunities where you live
5. Be sun smart
   • Know your tolerance.
   • Use shade and wear long layers AFTER you've been out in the sun ie. before you start to burn.
6. ​​Sunscreen should be your LAST line of defense, not your only one!
   1. Use a good quality natural sunscreen that you like using natural blocking ingredients like zinc or titanium oxide.
      1. I like Goddess Garden for beach time, and Cocoon Apothecary Reflector for my face
   2. Avoid sweat-proof, dry touch sunscreens that disrupt hormones, containing ingredients like oxybenzene, retinyl palmitate
      1. High SPF sunscreens do not offer substantially increased protection
   3. Reapply every 1-2 hours and after sweating and swimming
   4. Do your reseach. Check out the Skin Deep Cosmetic Database – a research-driven review of personal care products – publishes an annual sunscreen guide. Check it out to see how yours stack up.
7. If you choose to supplement KNOW your baseline levels
   1. Vitamin D over 1000 IU per day is a prescription in Ontario and self-prescribing is NOT recommended
   2. Work with a licensed health care provider to help determine your ideal levels based on your blood levels and your lifestyle.

 
Vitamin D keeps your brain sharp, skin glowing, immune system humming along and is an essential part of your life. Practice safe sun, but don't fear it!

Keep on the sunny side,

• ​Fatigue is more than feeling groggy because you stayed up too late watching Netflix and missed your morning coffee.

 
It is a persistent ache-in-your-bones feeling, like walking through mud every day and struggling to do the little things. It is the disorientation of not feeling like yourself for the past few weeks, months or years. It clouds your brain, steals your sense of humour and weighs heavily on your relationships. And then there’s the guilt and self-judgement about why you just can’t seem to get it together.
 
One of the biggest struggles that people with persistent fatigue face is that outwardly they look normal. Coworkers, friends and families may offer “helpful” suggestions about being more organized or going to bed earlier (a great point, but not THE point) or completely fail to understand. Even physicians may struggle to help once the basic blood work comes back “normal”.
 
Lifestyle factors can and do play a massive role, so it is critical to ensure that you are getting enough good quality sleep, eating well, exercising, managing stress and taking good care of yourself. Working with a therapist, registered massage therapist, personal trainer and your health team can be helpful to make sure you’re covering your bases.
 
If you are already addressing these areas and still feel like something is missing, Naturopathic Medicine can be a great solution. The next step is digging deeper and doing a thorough investigation to determine the cause of the fatigue and how these factors might be affecting your overall health.
 
Here are some of the most important lab tests that we run to assess the fatigue you’re experiencing.

Ferritin and iron panel – ferritin, % saturation, serum iron and total iron binding

• Iron is essential as it is required to help our body transport oxygen. Adequate levels are critical for optimal thyroid function. Ferritin is a measurement of stored iron and so can be very useful in seeing what’s in the bank. If you are also dealing with inflammation ferritin becomes less reliable as it will artificially inflate. Running a full iron panel can be helpful to discern whether the issue is actually low iron or inflammation.

Vitamin B12

• Low vitamin B12 levels are associated with fatigue, anxiety, depression and other mood disorders as well as neurological sensations like pins and needles. B12 deficiency can be caused by acid blocking medications like proton-pump inhibitors and antacids.

Thyroid Panel – a full panel includes TSH, free T4, free T3, reverse T3 and anti-TPO

• The thyroid sets the pace for every cell in your body aka your metabolism. If this rate is slowed down, everything is going to feel harder and you will most likely feel fatigued, have brain fog, weight issues as well as many other issues. This is one of the most under-diagnosed and poorly managed areas I see in practice. Getting the FULL panel is critical and the only way to give us the full picture.

DUTCH Hormone Test

• This is the most comprehensive hormonal evaluation available and gives a big picture view of how your hormones are working. One of the more common imbalances we see is either very high or low cortisol. This can greatly contribute to fatigue, as well as anxiety, insomnia and is a harbinger for other chronic health conditions. Your sex hormones progesterone, estrogen, testosterone and DHEA also play an important role in keeping you going and even small imbalances here can wreak havoc on your energy and mood.

Autoimmune and Inflammatory Markers – hs-CRP, ESR, ANA, rheumatoid factor, tissue transglutaminase IgG and/or IgA

• Low grade inflammation and undiagnosed autoimmunity as in Celiac disease, Hashimoto’s thyroiditis, lupus, psoriasis, rheumatoid arthritis as well as chronic pain take a lot of your body’s energy to keep under control. Sometimes fatigue is main presenting sign of autoimmune disease. These markers can also serve as a useful baseline to track your treatment progress.

Organic Acids Test

• The Organic Acids test gives us an intricate overview of how your body is physically making energy, if there are any bacterial and/yeast overgrowth concerns, and if you are deficient in some of the major nutrients required to keep your body functioning properly. I highly recommend this test for anyone that has been experiencing chronic fatigue, mood disorders, autism, ADHD and chronic pain.

 
Other factors to consider:
 
You know yourself best. If you feel that something is off, you are probably right. It is better to know where you stand and choose to work with a health care provider that can offer you the evaluations you need to get to the bottom of things.
 
A thorough investigation is important, but it is even more important to have a plan in place to address what you find.
 
Diet and lifestyle factors like how you eat, how you move, how you sleep and managing your stress will ALWAYS need to be a part of any treatment plan you undertake. It can be easy to get caught up in a complicated regimine of supplements and medications, but focusing on a strong foundation is what really determines your outcome.
 
If you have “tried everything”, have you been consistent enough? Being fatigued IS exhausting and it is only natural to get excited about the next newest thing… but nothing will work if you don’t give it a fair shot.
 
You need a team. The support of a partner or friend or online community can make a world of difference when you are suffering from an invisible illness. Work together with your health care providers to get the right assessments and guidance to help you recover. If you feel unsupported, unheard or like you are bothering your provider, find another professional to work with that will take your concerns seriously.
 
Working with a Naturopathic Doctor to address the causes of chronic fatigue can be invaluable to your recovery by helping you systematically address each of the areas above and make a concrete plan based on YOU.

In health,

No-bake energy bites are the perfect healthy snack: easy to make, customize-able based on your pantry ingredients, and they store incredibly well in the freezer. Use this recipe as a guide but feel free to make substitutions based on your tastes. You can easily double – or quadruple this recipe, and kids can help. Perfect for last minute potlucks, people with food sensitivities and to throw together when you’re short on time and energy.

Prep Time: 10 minutes                                           
Chill Time: 30 minutes
Cook Time: nada                         
 
Yield: 20-25 balls
             
Ingredients:

• 1 cup (dry) oatmeal
• 2/3  cup toasted or regular coconut flakes (unsweetened)
• ½ cup nut butter (peanut butter, Nut & Seed butter etc.)
• ½ cup ground flax seeds
• ½ cup dried cranberries
• 1/3 cup honey
• 1 Tbsp. chia seeds
• 1 tsp. vanilla extract

Directions:

1. Mix all ingredients together in a large bowl until thoroughly mixed. If the mixture seems a little dry, add more nut butter or honey. If too gloopy, add more seeds or dry ingredients.
2. Cover and place bowl in refrigerator for at least 30 minutes (this makes rolling easier!).
3. Roll into small balls, any size, and store in air tight container in the refrigerator (up to 1 week) or in the freezer (they won’t last that long before you eat them all).

Other ideas:

• Substitute chocolate chips, pumpkin seeds, sunflower seeds or slivered almonds
• Use almond extract OR peppermint extract in place of vanilla and add cocoa for a chocolate bite
• Protein powder can easily be added into the mixture for a post-workout snack
• Change up your nut or seed butter
• Change up your sweetener – maple syrup works nicely
• Omit oats and use ground flax/chia/almonds if grain-free or following a Paleo diet

Creating a strong self-focused morning routine is one of the most important things you can do to set the tone for your day.

Do you find yourself checking your email first thing in the morning and mentally answering questions… hours before you get into work?

Rushing around in the morning, cramming breakfast in your mouth as you drive to work, already feeling that sense of impending anxiety and wishing you had more time for yourself?

Feeling like your day is happening to you?

Me too.

Or rather, I used to feel that way.
As an entrepreneur, I am more than a little obsessed with time management and productivity. As a Naturopathic Doctor, I am all about helping people create systems in their life to reach their health goals so that they can be more successful at work, and be the parent/partner/person they dream of being.

I fell into the habit of auto-piloting my mornings, basing my schedule around when my husband needed to leave for work (ridiculously early), other roommates’ schedules and how much time I could spend falling into the black hole that is my Facebook Newsfeed. I would fly into the office just a few minutes before my first client, feeling a frazzled and unsettled.

It is a recipe for anxiety and unproductivity. You feel like you are constantly chasing your tail and wind up frustrated by your lack of accomplishment at the end of the day. You stay up late catching up… or watching Netflix and always feeling perma-tired.

Recently, I’ve been experimenting with a new “system”. Most successful entrepreneurs, top earners (C-office types) and the calmest people I know get up early. As a night-hawk born of two musicians, this concept is totally alien to me. I’ve gotten into the habit over the past few years, however, due to my husband’s schedule and the desire to spend time together before the day gets crazy. It’s actually very peaceful to be up and moving before the rest of the world. Once I’m up, I never regret it.

Enter the Morning Triathlon: a super efficient start to the day to help you feel healthier, happier and more successful.

Here’s why it works: By starting your day focusing on YOUR needs, you set a strong foundation for the rest of the day. Your email inbox and work day are full of other people’s demands for your time and energy… but by starting and ideally ending the day focusing on yourself, you will feel calmer and more productive.

I call this concept “book-ending”. Ie. You book-end your day getting in the right frame of mind for your day in the morning, and then winding down in the evening.

Here’s how you do it:
​
Figure out how much time you have, and divide into three blocks: Mental, Movement, Mindful/Meditate. This is your Morning Triathlon. Ideally you have about 15 minutes or longer. Skip the time you spend reading the news on your phone.

1. Mental: read something first thing to wake up your brain. Ideally this is something that stimulates or inspires you. The news rarely does, especially lately.
2. Movement: anything to get your blood pumping like jumping jacks, yoga, a quick HIIT work out.
3. Mindful/Meditate: clear your head, visualize your goals and centre yourself for the day ahead.

My morning routine starts like this:

• Mental: I pick up a book – fiction for pleasure, or a research paper, self-development or how-to book
• Movement: a few quick yoga sequences or a quick walk outside
• Mindful/Meditate: I meditate using Muse – the brain sensing headband. Meditations start in 3 minute sessions so it is very time efficient and you get great feedback about how calm or active your brain was during the session
• You can start this before or after coffee/breakfast/shower.
• Just do it. This is the most important part.

Some days I use a 15 minute block of time, other days I have longer. I never regret getting up early or taking care of myself. Self-care is vital to your health.

Get my NEW Guide Calm the F*** Down: 5 Proven Strategies to Take Care of Yourself

In my next blog post, I’ll share with you my favorite ways to build the perfect bedtime routine to help ward off insomnia.

What are YOUR favorite ways to start your morning? Comment below!
 
In health,

Dr. Keila Roesner BHSc ND

The common cold: It happens to the best of us...but what if you could prevent it? Whether you pick it up from your kids at daycare or there’s something going around the office it might seem inevitable to catch a cold once a year… or more. Maybe not.
 
The common cold is used to describe a cluster of typical symptoms - sneezing, sinus congestion, runny nose, sore throat, and headaches – but can actually be caused by more than 35 different viral strains. And each of these strains can adapt and mutate.
 
So yes, there is ALWAYS something going around.
 
The question is: are you vulnerable?
 
While we commonly think of October-March as “cold and flu season”, I tend to disagree. Yes, viruses are more common during this time. On the other hand, we are also busier and more stressed. Between Halloween, Thanksgiving, Christmas/Hannukah/Kwanza, New Years, Valentines Day and Easter sugar consumption is at an all time high. Most Canadians are deficient in Vitamin D – a potent immune support – unless we are also snow birds. We spend a lot more time indoors, breathing recycled air.
 
So while colds are more common, we also have the odds stacked against us and our bodies aren’t always able to ward off viruses and bugs.
 
The trick is building up your body’s resistance – since coming across the cold is inevitable – so that you are better able to withstand or bounce back quicker.
 
1. Eat more colorful vegetables. Different colors of vegetables offer different vitamins, antioxidants and healing properties so it’s a great idea to change up what you are eating. Almost all of us could stand to eat more too. Aim for 7 + servings per day. One serving is 2 handfuls of greens or 1 cup of other veggies.
2. Reduce exposure. Wash your hands with regular soap and water. Unless you are required to use hand sanitizer skip antibacterial hand soaps and sanitizers as many contain an ingredient called triclosan that is a known hormone disrupter. While we can’t always avoid exposure, keep your distance from people that are sick. Bring your own pen to the bank, keep tissues handy and wipe down common area surfaces with soap and water.
3. Go to bed. Getting enough sleep throughout the year is crucial. If you do get sick, stay home and rest to avoid infecting others. Unless you absolutely have to be somewhere, skip over-the-counter decongestants that contain acetaminophen… they are incredibly dehydrating. Your best bet is NOT pushing through the cold, but allowing your body the down time that it needs. While you’re at it, trying Magic Socks.
4. Drink lots of fluids. Ginger tea is one of my favorites, and plain water hot or cold is essential. Sneezing and coughing are incredibly dehydrating! Keep a humidifier in your bedroom also.
5. Make an individualized plan. Every year I run an Immune Booster program with my clients to keep them in tip top shape throughout the season. I find that a combination of herbals, homeopathics and vitamins customized to their needs, along with the above treatments, has been incredibly effective for reducing the risk of colds & flu and in the event that they do get sick, it is much less severe and passes quickly.

What are your favorite go-to treatments to get over a cold? Comment below!

If you found this article interesting please share. Looking to prevent the cold like a boss? Book an Immune Support visit with me to get started.

What can help ward off a cold, lower blood pressure, reduce cholesterol, improve blood glucose and help you lose weight… and is also deliciously addictive?

Garlic and Olive Oil. The basis of a Mediterranean diet.

When combined, these two pantry staples make a luxurious, flavorful condiment that is pretty wicked.

As long as I can remember, my father grew the BEST garlic. Every year my mother would peel baskets full of fresh heads of garlic and freeze them for easy use while cooking for the rest of the year. She would often fill a mason jar with the fresh peeled cloves and olive oil so that I wouldn’t have to buy sub-par, bland garlic.

When I was at Naturopathic College, I fell in love with shawarma. Roasted meat, pickled veggies… and the heavenly sauces. Nothing better at the end of a long day. It always seemed so complicated to make so I never really tried until a few years ago. My first trial? The addictive white garlicky sauce call toum… or as I call it “Crack Sauce”. It is seriously my favorite sauce to put on almost anything.

This is by far the easiest and most authentic recipe I’ve tried and it’s packed with heart-healthy olive oil and garlic.

You need:

• Immersion blender
• 3-5 large local garlic cloves (or 6-8 if using grocery store bought), peeled and chopped
• 1 Tsp of salt
• 1 egg white
• 1 Tbsp of water
• 1 Tbsp of lemon juice
• 1 cup (250 mL) of light tasting olive oil (it will be lighter in color and flavour than extra virgin olive oil)

 
Here’s what you do:

1. Place chopped garlic and salt in clean wide mouth mason jar or canister. Blend together with stick blender until chopped.
2. Remove blender, add remaining ingredients and let settle for a minute.
3. Put the immersion blender back in the canister or jar, right to the bottom and turn on. The mixture should quickly emulsify (blend together in a thick white mass). When mostly emulsified, slowly start lifting the blender until all the mixture is combined. The result will be a light, fluffy white sauce that almost forms large curds.
   

This sauce works beautifully with roasted meat and veggies or fish. Store in a sealed contained in the fridge for up to two weeks.

​Eat liberally during the cold months to help keep your immune system strong.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Prevention program.

Have YOU ever tried Lebanese Garlic sauce? Comment below!

In health,

Dr. Keila Roesner BHSc ND
​
References

1. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016 Feb;146(2):389S-396S. doi: 10.3945/jn.114.202192.
2. Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A. A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain. Eur J Clin Nutr. 2009 Dec;63(12):1387-93. doi: 10.1038/ejcn.2009.106. 

When the air starts to get a little chilly and you have a tickly in your throat… and your first thought is “Oh crap..!” what do you do?

When there’s “something going around” and everyone around you has a cold, you might be exposed to any of the following viruses:  Human Rhinovirus (over 100 strains!), Coronovirus (only about 5 infect humans), Human Parainfluenza Viruses, Adenoviruses and Respiratory Synctial Viruses.

While there are plenty of folk remedies out there to ward off the common cold… some more
effective than others.

As a Naturopathic Doctor, I love working with herbs to help support the immune system, reduce congestion and speed recovery time. My favorite herbs to help fight off the common (but inconvenient!) cold include ginger, Echinacea, garlic, and andrographis.

Ginger has long been used in Asia as a “warming” spice to improve circulation. Clinical studies have proven ginger to have some antiviral properties, can be effective against arthritis pain and inflammation and can be helpful for low appetite and nausea. Ginger can also help decrease menstrual cramps!

And it’s always nice to sip on something warm!

You need:

• Fresh ginger root (not dried or powdered!)
• Honey, to sweeten
• Optional (but highly recommended for flavour):
  • 1 apple, chopped
  • Cinnamon sticks
  • ½ lemon, chopped

 
Here’s what you do:

1. Thinly slice ½-1” of fresh ginger root and add to large pot of filtered water. Add other ingredients if using.
2. Simmer on medium for 15 minutes. Strain, into a cup and sweeten with honey.

Sip on 3-4 cups at first sign of a cold and to help decrease joint pain. For nausea, you can drink hot or cold. You can refrigerate the rest in a glass jar and reheat on the stove for a quick cup.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Support Program.

In health,

Let’s face it: having a cold sucks.

You know you’re going to be out of the game – or at least not at your best – for a few days.

Having cold and kids – or kids with colds – is even worse.

Contrary to popular belief, over-the-counter products marketed to help you push through the day are NOT the best way to get over a cold. While they can be helpful if you absolutely cannot miss a day, they do nothing to support your immune system.

If you’ve been burning the candle at both ends, it’s not unusual for your body to take a little hit and become vulnerable to whatever virus is going around. The best cold & flu prevention is keeping your body in good shape so that your defenses don’t go down.

In the event that you do find yourself under the weather, here’s one of my favorite ways to reduce congestion and support the immune system. I have consistently found that this helps reduce recovery time and helps me feel a lot more human.

What is it?

Magic Socks.

Because they work so beautifully in kids, are safe, easy and inexpensive. I do this at the first sign of a cold, and recommend it to my patients as well.

You need:

• One pair of 100% cotton socks (thin)
• One pair of wool socks (thick)

 
Here’s what you do:

1. Before bed, run the cotton socks under warm water and wring out completely.
2. Put these socks on your feet and put the dry wool socks over top, and then go to sleep

Throughout the night you receive the benefits of an alternating hot/cold hydrotherapy treatment, since your feet cool off as the water evaporates and then your body works to warm your feet up again. This increases circulation, improves the body’s ability to cope with temperature changes and strengthens the immune system.

Your socks should be completely dry by the morning with warm feet.

Repeat for 2-3 nights to decrease sinus congestion and help you sleep.

Now of course, you want to make sure that your feet are warm before starting the treatment, to avoid getting a chill. You will also want to do this as a part of your Naturopathic cold treatment program and work with your health care provider to make sure that you are recovering well and not dealing with a more serious health concern. As always, use your best judgement.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Prevention program.
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In health,