Ride the Wave: Mastering Urge Surfing

Navigating the journey to better health requires strategies to handle the inevitable cravings and temptations that arise. As a naturopathic physician, I’ve witnessed many individuals set off on the path to improved well-being, only to be sidetracked by the siren call of these urges. Whether it’s the lure of a late-night snack, the temptation to skip a workout, or the irresistible draw of sugary treats, sticking to health goals can feel like riding a rollercoaster. However, I want to introduce you to an effective technique that can help you stay on track: urge surfing.

Urge surfing is about learning to ride out your cravings like a pro surfer riding the waves. It’s a mindfulness technique that helps you observe and manage your urges without giving in to them. It empowers us to pause, acknowledge the urge, and consciously choose how to respond, rather than succumbing to impulsive eating behaviors. Here’s how you can master the art of urge surfing and stay committed to your health goals.

The first step to urge surfing is to become aware of the urge. When you feel a craving creeping in, take a moment to acknowledge it. Say to yourself, “I feel the urge to eat that chocolate bar” or “I feel like skipping my workout today.” Naming the urge helps bring it into your conscious awareness, making it easier to manage.

Next, take a few moments to observe the urge. What does it feel like? Is it a tightness in your chest, a rumbling in your stomach, or a restless feeling in your body? Observe the urge without judgment or resistance. Imagine you are a scientist studying the sensation. This detachment helps reduce the urge’s power over you.

Now comes the part – riding the wave. Urges, like waves, rise and fall. They start small, build up, peak, and then eventually subside. When you feel an urge, imagine you are a surfer riding a wave. Breathe deeply and stay with the sensation as it intensifies. Remind yourself that it will pass. The key is not to fight the urge or give in to it, but to ride it out.

While riding the wave, it can be helpful to refocus your attention on something else. Engage in a different activity that can distract you from the urge. Go for a walk, read a book, practice a hobby, or chat with a friend. Shifting your focus helps the urge to fade away more quickly.

Once the urge has passed, take a moment to reflect on your success. Celebrate your victory, no matter how small it may seem. Each time you successfully ride out an urge, you strengthen your ability to resist future temptations. This builds confidence and reinforces your commitment to your health goals.

Like any skill, urge surfing takes practice. The more you do it, the better you’ll become. Remember, it’s normal to have cravings and feel tempted. What matters is how you respond to them. With compassionate self-reflection, you can learn from the times when you slip up. By practicing the art of urge surfing, you can better stay on track with your health goals and enjoy the journey towards a healthier, happier you. Next time you feel an urge coming on, grab your mental surfboard and ride that wave. Your future self will thank you. Stay healthy and happy surfing.

 

Dr. Deidre Macdonald, ND is a naturopathic physician practicing in downtown Courtenay. 250 897-0235 or www.getwellhere.com

Meal Planning: The Key to Healthy Eating

It’s never to late too embark on new healthy habits, especially regarding nutrition and menu planning – a concept I wholeheartedly support in my practice as a naturopathic physician.

Menu planning might sound like a chore, but its benefits are far-reaching.  It’s a powerful tool to enhance your nutrition, save time and money, and foster family involvement in the kitchen. I find it’s one of the best ways to improve your nutrition or stick to a new dietary regime. When you plan your meals, you take control of what goes into your body. Menu planning allows you to make conscious choices about ingredients, ensuring a balanced and nutritious diet. You can incorporate more fruits, vegetables, lean proteins, and whole grains into your meals, leading to improved health. It saves you time and money. How often have you found yourself wandering the supermarket aisles, aimlessly grabbing whatever looks good? Menu planning eliminates this wasteful habit. Creating a shopping list based on your weekly menu not only saves you money but also precious time. No more midweek grocery store rushes. You’re also less likely to cave in and eat out, pick up fast food or order food in, which will save both your money and your waistline. Menu planning also helps engage family members and models and is an important life skill to children. I recommend involving your family or roommates in the process. It’s a wonderful way to bond and instill healthy eating habits in children. Plus, it takes the pressure off the primary cook. Get the kids to help choose recipes and assist with food prep. 

Whether you’re feeding a family or flying solo, these practical tips can help you get started with menu planning. For families, I recommend gathering your family for a weekly meal planning session. Discuss everyone’s preferences and dietary needs. Try theme nights when you dedicate specific nights to themes like Taco Tuesdays or Meatless Mondays. It adds variety and simplifies planning. Then you can meal prep together; kids can wash veggies, while adults handle the cooking. For singles, I encourage preparing larger quantities of meals and freezing individual portions for future use. It reduces cooking time during the week. For ideas, explore meal planning apps like Eatthismuch.com that offer single-serving recipes and shopping lists tailored to your needs. Plan to repurpose leftovers into new meals to reduce waste and save time. For instance, baked chicken breasts can be made into a chicken salad or stir-fry the next night. Roasted vegetables are delicious in a salad the next day. 

I underscore the importance of menu planning in my naturopathic practice. Menu planning is a cornerstone strategy when I coach my patients on nutrition. It empowers them to make lasting changes to their eating habits and supports their overall well-being. So, if September feels like your chance to embrace a fresh start, then try scheduling a time each week to practice menu planning. You’ll reap the rewards of improved nutrition, time and money savings, and enhanced family involvement in the kitchen. Happy menu planning and bon appétit!

Fibre – More than just Constipation

Fibre – More than just Constipation

March is colorectal cancer awareness month here in Canada.  In my naturopathic practice, I find myself thinking often about colon cancer prevention using nutrition and lifestyle.  This is because there are multiple nutrition and lifestyle-based risk factors that we can do something about to help prevent colon cancer.  These risk factors include little exercise, consumption of processed meats, regular alcohol intake, smoking, and a low-fibre diet.

As a naturopathic doctor, I often find myself recommending fibre to my patients because it is so important for multiple reasons.  Of course, it can reduce colon cancer risk.  Fibre can also help reduce high blood pressure, reduce high cholesterol levels, and improve diabetes and pre-diabetes.  Not to mention, fibre can help regulate bowel movements and provide food for our healthy gut bugs (our intestinal microbiome)!

I will sometimes recommend a fibre supplement, but often I suggest adding in more fibre-rich foods into our everyday diet.  Fibre comes from a variety of whole plant foods, like berries, lentils, flaxseed, almonds, and whole grains, like quinoa and brown rice.  The trick is, if our diet is rich in meat, potatoes, and white bread or pasta, then we are consuming very little fibre in those foods.  Fibre is an important part of a healthy diet but can be low in our standard way of eating.  Fibre is found primarily in plant-foods (grains, beans, fruits, vegetables, nuts, seeds) and is absent in animal products (meat, dairy, eggs).

 

Some helpful tips I find to eat more fibre daily include:

  • Replace “white” foods with “brown” foods – instead of white bread, white rice, white flour, etc, aim for whole wheat bread, brown rice, wild rice, quinoa, and other whole grains
  • A handful of almonds and/or walnuts daily is great snack
  • Ground flaxseed in a smoothie or yogurt goes a long way
  • Add beans and lentils to your favourite recipes (stews, chilis, soup, etc.)

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

Mediterranean Diet

February is not just for Valentine’s Day.  It is also Heart Month here in Canada.  With 2.6 million Canadians having a common type of heart disease, the question remains is there a role for diet in preventing heart disease.  The Mediterranean Diet is arguably the diet that gets us closest to that answer.  As a naturopathic doctor, a foundational conversation I have with most of my patients is one of what do we eat.

The Mediterranean Diet is almost certainly the most researched way of eating in the world.  It is based on patterns of eating habits observed in peoples living along the Mediterranean Sea, especially the European side.  Most of the research has focused on how healthy it is for heart and blood sugar health.

The Mediterranean diet is not a diet in the weight loss sense.  Rather, it is a way of eating focused on whole foods that are rich in nutrients.  Whole foods are those that are fresh or cooked but unprocessed.  Plant foods are the stars, rich in phytonutrients, foods like colourful fruits and vegetables, legumes, nuts/seeds, and whole grains.  While typically lower in red meat, poultry and fish are both good sources of protein and some fish have heart-healthy omega 3’s.

 

Multiple studies show the Mediterranean Diet has benefits for heart health, blood sugar regulation, mood and mental health, autoimmune conditions, prostate concerns, and more…

 

Here are some tips and tricks to incorporate this way of eating into your everyday life

 

Everyday Meals should contain:

  • Protein source – Seafood, Poultry, Legumes (beans, lentils), Eggs, Cheese, Yogurt
  • Healthy Fats – Olive oil, Nuts, Seeds, Olives
  • Vegetables – All the colourful vegetables you like (salads, greens, tomatoes, peppers, cucumbers, eggplant, broccoli…). For example, each meal you can aim to have a salad.
  • Whole Grains – Brown/Wild rice, Quinoa, Couscous, Barley, Farro, whole grain pasta
  • Herbs & Spices
 

Imagine your plate to be 50% Vegetables, 25% Protein, 25% Whole Grain, 1-2 Tbsp Healthy Fat

 

Weekly Meals:

  • Aim to have 3 servings of fish & 3 servings of lentils or beans weekly
  • Keep red meat to 2 servings a week
 

Try to Reduce:

  • Replace sugary sodas and juice with water
  • Replace sugary desserts with fresh fruit (save desserts for special occasions)
  • Moderate alcohol consumption

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book in a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

Stellar Smoothies

Stellar smoothies can be a staple part of our diet for a lot of us.  Of course, summertime is the best time for fresh fruit and light eating.  But even in winter, smoothies can be a great way to have a light, nutritious, and most importantly, delicious meal.

Whether you are looking for an easy-to-digest meal, extra protein in your day, or a way to get those greens in, smoothies have your back!  It is easy to make a delicious smoothie that is also jam packed with greens and other nutritious foods.  Smoothies take only a minute to make, have easy clean up, and allow you the convenience to have your breakfast anywhere.

It helps if you have a high-powered blender to make it smooth, but it isn’t required.  Any blender will do!

Below are building blocks of my favourite smoothie recipe, which you can adapt as you like.  Happy blending!

Basic building blocks:

Step 1: Start it off with Liquid & Ice (3/4 – 1 cup)

Water, coconut water, dairy-free milk (almond, hemp, soy, coconut, cashew, rice), herbal tea

Step 2: Add in Green Veggies (1 – 2 cups) – should make up the bulk of your smoothie for added nutrition

Spinach, kale, swiss chard, lettuce, etc.

Step 3: Add Fruit (1/2 cup)

Blueberries, raspberries, strawberries, apples, pear, banana

Step 4: Add Protein (1 – 2 Scoops or Tbsp)

Hemp seeds, protein powder, collagen, nut/seed butter (almond, cashew, hazelnut, sunflower)

Step 5: Add healthy Fat (1 – 2 Tbsp)

Flax oil, chia oil, hemp oil, coconut oil, MCT oil, hemp seeds, avocado

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Contact Dr. Shawn for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

Water & Filtration Systems

Importance of Water and Water Purification

The human body is composed of approximately 70% water and it is the principal component of all bodily fluids.  In fact, water is a part of nearly every function in the body, including those on the cellular, tissue, and organ levels, as well as in circulation, digestion, and elimination.  Water is also a bodily solvent that carries important minerals, such as electrolytes.

Not only does water play a crucial role in the functions and subsequent health of our bodies, but it is also plays important part in the roots of naturopathic medicine.  Important people who used hydrotherapy (water cure) to help heal others, included Vincent Priessnitz, Johan Schroth, and Sebastian Kneipp.4

In Canada, Health Canada publishes drinking water guidelines, which are established between the federal, provincial, and municipal governments.1  Unfortunately, the quality of drinking water has become a concern since many contaminants and toxic compounds are found in municipal drinking water.  Not all Canadian cities test for all of the compounds listed in the guidelines set by Health Canada, as published in an article by CBC in 2015.5  It is important to note that not all contaminants may cause immediate harm, though they may cause ill health if consumed over the long term5 or through the additive effect when compounded with other contaminants consumed in food and/or water.3  See the CBC article to check a city near you.

Fortunately, supplementing water filtration methods found in our cities’ drinking water with common household or store filtration methods can decrease one’s exposure to contaminants.

Not all contaminants are removed by all methods, so be sure to choose the appropriate type for you (check your local library for the references provided to decide which is best for you).

Here is a list of common water filtration methods that are useful to remove many contaminants.3 

  • Springwater – While spring water is not filtered, it is the most unprocessed and natural water available. That being said, if taken directly from the source, be sure to test the water for possible contaminants.  Spring water may be polluted, so be sure to test it.
  • Carbon – Carbon filtration is the most common household filtration system and is composed of either a solid carbon block or carbon granules. A solid carbon block of 1 micron (micrometer) efficiency is your best choice for both filtration and inhibition of bacterial growth.  Be sure to change your carbon filter regularly (~3-6 months).  Weighing both cost and overall efficiency, these systems seem to be an appropriate choice.
  • Reverse Osmosis (RO) – RO water filters are more efficient at removing contaminants than carbon due to the small filter holes. In an RO system, water is pressurized through a small membrane.  Many RO systems include sediment and carbon filters as well to enhance the level of filtration.  Unfortunately, RO systems also remove all minerals from water, which some believe is detrimental to one’s health.2,3  One further consideration is that RO systems are rather water-inefficient, meaning they produce unusable waste water.
  • Distilled – These systems essentially involve boiling water to a high point to remove many contaminants. Distilled water systems are similar to RO in efficiency and produce much less wastewater, though they require more energy.  Like RO, minerals are removed.

 

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

 

References

  1. Canada, Health Canada. (2015, January 27). Drinking Water. Retrieved February 27, 2016, from http://hc-sc.gc.ca/ewh-semt/water-eau/drink-potab/index-eng.php
  2. Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.
  3. Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
  4. Lloyd, I. (2009). History of naturopathic medicine: A Canadian perspective. Toronto: McArthur & Company
  5. Moore, H. (2015, June 19). Drinking water in Canadian cities not always tested for all CBC News. Retrieved February 27, 2016, from      http://www.cbc.ca/news/canada/manitoba/drinking-water-in-canadian-cities-not-  always-tested-for-all-contaminants-1.3111908      

Smoothies vs Juicing

What is a smoothie?

A smoothie is a drink mixed of frozen or fresh fruit and/or vegetables blended to a desired consistency.  Anything else can be added to a smoothie to change the flavor or incorporate nutrient-dense foods in a fun and delicious way.

What is a juice?

Essentially a juice is a concentrated version of a smoothie, though often with nothing else added other than fruits and vegetables.  Typically, a juice is made by using a juicer and juicing any fruit or vegetable on their own or in combination.  Meghan Telpner suggests an inventive way to get around not having a juicer by blending the same fruit or vegetable combinations in a blender then straining them through a fine sieve or nut-milk bag (cheese cloth).1

How does a smoothie differ from a juice?

A smoothie is a thicker, blended drink that is larger in volume and often high in the macronutrients (protein, fats, and carbohydrates) as well as the micronutrients (vitamins and minerals) and enzymes, etc.  A big distinction is that a smoothie retains all of the fiber.  Much of the protein and fat in a smoothie comes from the added nutrient-dense ingredients, like hemp seeds, nut butter, and protein powder, or flax seeds, chia seeds, and various healthy oils.

A juice, on the other hand, is smaller, less thick, drink that is high in the micronutrients (vitamins and minerals) as well as enzymes2, naturally-occurring sugars, and other phytonutrients.  A juice does not retain any of the fiber and tends to be lower in protein and fat.  Juicing is often very good for producing enzyme-rich juices.

When to use a smoothie or a juice?

A smoothie is a quick and easy way to jam pack nutrition in to an easy and, most importantly, delicious drink.  Because one can add almost any food or powder, such as those containing protein, healthy fats, fiber, and crucial phytonutrients, in to a base of fruits and vegetables, anyone can tailor a smoothie to what they need and like.

A juice (using a juicer, particularly) is more time consuming but concentrates most of the important nutrients and enzymes from fruits and vegetables in to a small volume.  Essentially, juicing is an extremely efficient way to consume more fruits and vegetables in a small serving. 

Concentrated amounts of phytonutrients obtained from juicing different fruits and vegetables is supportive of optimal function for many body organs.3  Also, juicing can be used in conjunction with other treatments for conditions such as arthritis, allergies, and osteoporosis3, as well as cardiovascular disease, hypertension, and high cholesterol.2

What it all comes down to is not the difference of smoothies versus juices as if they are a competing pair, but how can one incorporate more fresh fruits, vegetables, and other nutritious foods in to one’s diet for optimal health.  Both smoothies and juices are a fantastic way to do this.

 

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

 

References

1.     Meghan Telpner Inc. (2013). Smoothie on up, juice it on down [Brochure]. Author. Retrieved January 31, 2016, from MeghanTelpner.com

2.     Cichoke, A. J. (1999). Maximizing enzymes in your diet. In The complete book of enzyme therapy (p. 30). Garden City Park, NY: Avery Pub.

3.     Haas, E. M., & Levin, B. (2006). Detoxification and cleansing programs. In Staying healthy with nutrition: The complete guide to diet and nutritional medicine (pp. 779-780). Berkeley: Celestial Arts.

Eat for Life: Time Restricted Eating

What if there was one simple lifestyle change that could increase your lifespan? Researchers who study the science of longevity and disease prevention have found that there is indeed one simple lifestyle pattern that can decrease the risk of cancer, heart disease, obesity, diabetes and more: don’t eat at night. It turns out that our bodies are designed to process food better during the day, and when we eat at night, we rob our cells and organs of much-needed rest and repair. Studies show that while of course it matters what we eat, it also matters when we eat.

The human body evolved to eat during the daylight hours, when it’s safe to collect and prepare our food, and not to eat in the evening, when it’s dark and dangerous to be outside. Fifteen percent of the human genome works on a body clock, and about 50% of those genes are involved in the metabolism of food. We know the brain has a circadian rhythm, but so do the pancreas, intestines, liver and more.

Now with the advent of electricity and demanding work hours, we typically have our largest meal of the day in the evening and often snack after that. Our meal patterns are not in alignment with how we evolved to eat and can be detrimental to our metabolism and our cellular repair mechanisms. Does it really make sense to consume most of our calories within hours of going to sleep? It’s like showing up to a restaurant at closing time: the cooking staff will not be happy. Eating at night has been shown to raise blood sugar and insulin, increase inflammation, throw off hormones and decrease the important daily cellular clean-out called autophagy. Under these conditions the body can become fertile soil for disease.

As a naturopathic physician I regularly monitor these blood parameters and show people ways to lower their risk factors with lifestyle changes and natural medicines. One of those ways is to just change when you eat. Eating breakfast, lunch and dinner within the daytime hours, before 7 p.m., and allowing at least a 13-hour fast overnight is enough to show benefits. Some experts recommend extending that fasting window further by having a later breakfast and an earlier dinner if you can.

Time restricted eating has even been shown to reduce cancer rates. In one study, of 2,500 breast cancer survivors who tracked their food intake for seven years, a strong association was found to when they were eating. Women who had at least a 13-hour overnight fast had a 40% decrease in breast cancer recurrence and an over 15% decrease in all causes of mortality, regardless of whether they were overweight or not.

Other conditions that have been shown to improve from extended overnight fasting are gastric reflux, fatty liver, cardiovascular disease and diabetes. Weight loss with this mechanism alone is modest, but it can add up over time. In a famous study, two groups of mice were fed the same number of calories, but one group was fed only during the mice’s daytime and the other could graze all day and night. The mice in the Time Restricted Feeding group lost more weight than the other mice. In similar human trials, weight loss is more significant because without even trying, people will consume about 200 fewer calories per day when they stop nighttime snacking.

Time Restricted Eating is a simple lifestyle change that anyone can implement. Your body is designed to thrive in those conditions. Pregnant women and people with blood sugar issues, eating disorders or other health conditions would be wise to consult with their naturopathic physician or family doctor before making any dietary changes.

To book a naturopathic medical consultation with Dr. Deidre Macdonald

Call 250 897-0235

Coconut Oil for Weight Loss? Facts vs Hype

Coconut oil is being touted as the new superfood. Dr. Oz says its “the miracle fat that fights fat.” Here’s the real skinny on coconut oil and weight loss. This oil is about 50% medium chain tryglyerides, which go straight to the liver where they are burned as fuel and raise the metabolism slightly. One to two tablespoons a day would cause you to burn about 60 more calories. But wait a minute. Two tablespoons of coconut oil contains about 200 calories. Do the math. Don’t consume extra calories in coconut oil thinking it will help you lose weight. Even in studies that compared people asked to eat two tablespoons of coconut oil vs the same amount of another oil didn’t show any difference in weight or waist line. The most successful method for lasting weight loss I’ve come across is to address emotional eating. Learning mental and emotional mastery through goal setting, mindfulness and relaxation techniques helps people lose weight and grow into a calmer, happier person at the same time. I love sharing these important tools with my patients and seeing make the real changes necessary to achieve their long term goal of great health.

How Carbs Can Trigger Food Cravings

Are all calories created equal? A new study suggests that in at least one important way, they may not be.  The New York Times reported on research showing that sugary foods and drinks, bread, and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, cravings and reward. The findings, published in the American Journal of Clinical Nutrition, shed new light on why eating a diet high in refined carbohydrates like sweet, bread, pasta, crackers etc. are associated with weight gain.  The more you eat, the more you want.



A much more satisfying nutrition plan is to eat healthy, lean protein at every meal, vegetables at almost every meal, and enjoy some fruit and whole grains like brown rice and quinoa.  You’ll stay full on fewer calories, making it easier to shrink your waist line.