Our Blog

Vitamin D’s Health Benefits & Role in COVID-19

We’re often asked what’s the one supplement we most often recommend: without question it’s Vitamin D. We’ve created an infographic to give you a quick summary of all the amazing health benefits and reasons for supplementation during this time of year. 

Vitamin D Health benefits: bone & pain, immunity & autoimmunity, mood and mental health, heart health & blood pressure, hormones & fertility, helps blood sugar balance

 

Vitamin D & COVID-19

We are following the pandemic closely and although we cannot treat COVID-19 we do provide care which revolves around prevention and risk reduction. Vitamin D is a key support for immune health and wellness.

This is a fabulous resource summarizing all the articles with Vitamin D & COVID-19. 

Here is a quote from a recent article published by the Lancet entitled Vitamin D for COVID-19: a case to answer?:

“It would seem uncontroversial to enthusiastically promote efforts to achieve reference nutrient intakes of vitamin D…These are predicated on benefits of vitamin D for bone and muscle health, but there is a chance that their implementation might also reduce the impact of COVID-19 in populations where vitamin D deficiency is prevalent; there is nothing to lose from their implementation, and potentially much to gain.”

The Lancet

Please be in touch to have your vitamin D tested or discuss the dosage that’s appropriate for you (although rare, you can get too much!) 

Stay safe & well!
Aliyah & Sarah

Our Paleo-ish Journey

For the last six weeks we’ve been experimenting with a modified Paleo diet, “Paleo-ish” as we’ve coined it around here at SOW Health. We’ve been avoiding all the grains (wheat, rice, oats), refined sugar and cow’s milk. Legumes, sweet potatoes and goat’s milk are allowed. Why did we decide to do this? The Paleo Diet is very popular and we’re asked about it all the time. We’ve done our research and it’s a diet we’ve been recommending to help balance blood sugar (especially for those with diabetes and PCOS) as well as aiding with weight loss and body composition. We find we’re the best Naturopathic Doctors when we’ve experienced a diet personally. We were also ready to recommit ourselves to some clean eating and learning new recipes. Done right, the paleo diet focuses on vegetables as the main source of carbohydrates and includes lean protein and healthy fats.

It’s been a great learning experience but when making dietary changes often it’s often difficult to come up with recipe ideas. We like to rotate meals so we don’t get bored of eating the same meals regularly (and this also helps decrease food sensitivities). We’ve been exclusively using our favourite social media tool, Pinterest, to keep us inspired.

Pinterest is a great tool for recipes because it’s so visual. We’ve been sharing recipes with pinterest for a while, but created a new Paleo Board for this experiment.

Here are some fun recipes that we’ve made:Chia Parfait

Inspired by the beautiful Green Kitchen Stories Recipe.  Simply soak chia in your favourite non-dairy milk as you assemble and warm the ingredients. This parfait includes slivered almonds, pumpkin seeds, & sliced apple sauteed with lots of cinnamon and a dash of maple syrup. We also love adding some almond butter.Crispy chickpeas and edamameThe idea came from This Garlic Diaries Recipe. The key is rinsing and drying the canned chickpeas before roasting. In the future we are going to use separate pans because we find the the edamame and chickpeas take different amounts of time. Feel free to add other spices like cumin, coriander, or paprika!Pear and Raspberry Tartlets

These are our absolute favourite! The idea is from Meghan Telpner’s The Undiet Cookbook – which is absolutely amazing and worth buying now! The base is simply ground dates & nuts baked low and slow. Hers had a pear cinnamon filling & we also made a chia raspberry filling. Can’t get enough of these!Cauliflower crust pizza

We’ve been wanting to make cauliflower crust pizza for a while and finally got around to doing it – so easy and delicious. We used this recipe because of it’s simple ingredients and added a bunch of veggies and goat cheese. Next time we will double the recipe to start 😉

Other recipes we’ve tried and thoroughly enjoyed:

Our tips for success:

  • Have a buddy and try cooking together! We get together on Thursday nights and have been trying new recipes and cooking together once a week (at least!)
  • Have lots of resources. This is why pinterest is so handy. If you don’t have pinterest you can also follow our social media stream.
  • Make your own rules! We modified The Paleo Diet to fit our needs and found it allowed us some healthy flexibility. Small changes can make a big difference.

Looking to make a dietary change yourself? We’d love to help you decide on a plan and succeed. We now have online booking which makes it even easier to work with us 😉

Yours in health,

Dr. Aliyah & Dr. Sarah

SOW Health’s Top 5 Tips to survive the Holiday Season

The holiday season is here! This often means lots of food and festivities, overindulgence, lack of routine, irregular sleep habits and lack of exercise. The holiday season can also be a very stressful time and in order to survive we need to make sure we have enough rest and that we’re eating the right foods. This is not to say that we shouldn’t allow ourselves to indulge a little, but the key is to make smart choices, eat in moderation and maintain routine as much as possible.

Here are SOW Health’s top 5 tips to survive the Holiday Season:

  1. Eat Regular Meals:
    • If you are going to a big party or dinner, don’t starve yourself all day in anticipation. You’re in danger of arriving there feeling ravenous and eating everything in sight.
    • Prepare healthy snacks to have throughout the day

DID YOU KNOW?

  • Using an appetizer or salad size plate instead of a dinner plate to minimize intake by up to 40% less, cutting down roughly 1200 calories (The typical holiday meal can contain up to 3000 calories)!
  1. Stay Hydrated:
    • Staying hydrated is essential to maintain your appetite, keep your bowels regular, improves energy levels, helps with detoxification (especially after holiday parties!) and keeps your skin healthy
    • Water does not increase your blood sugar levels like many other beverages
  1. Rest Up:
    • Sleeping between 7.5 – 9 hours per night will optimize hormone function and control your appetite and blood sugar
    • Sleep loss is associated with an increase in appetite
    • Studies show that after a short night’s sleep adults ate about an extra 300 calories and tended to choose higher-fat, higher-calorie foods
  1. Reduce Your Stress:
    • Manage your stress levels in the day by focusing on stressors in your control
    • Techniques to help you wind down include: deep breathing exercise, reading for pleasure, meditation, learning to play an instrument, adult colouring books, minimizing screen time, practicing gratitude
  1. Make Exercise a Priority:
    • Keep up or start exercising regularly, especially during the holiday season. This will help improve energy levels and help burn off excess calories.
    • Benefits of exercise: Controls weight, Improves mood, Boosts energy, Promotes better sleep

SOW Happy holidaysThese are just a few tips to better prepare you for the month ahead. We hope that you have a safe and healthy holiday season!

Best Wishes,

Aliyah Alibhai
Naturopathic Doctor at SOW Health

What to eat and what to avoid in preparation and throughout your pregnancy

Did you know that your diet plays the most significant role in improving your fertility and maintaining a healthy pregnancy? No matter where you are on the journey towards a healthy family, your diet is the single most important step you can take to improve your overall health. The good news is that it’s also something you have complete control over!

In my six years as a Naturopathic Doctor (and also a birth doula at the beginning) I’ve treated and supported many women through fertility, pregnancy and delivery. We always discuss nutrition first as I truly believe food is medicine. I’d like to begin with what a healthy diet in pregnancy includes as it’s important to focus on the amazingly nourishing foods you can eat. This is what you should eat to allow for healthy baby development and normal weight gain. It’s also what I find decreases morning sickness as well as swelling as baby grows.

What to eat for a healthy pregnancy:Health Check Mark

  • Remember that you’re not technically “eating for two.” You typically need 300-450 extra calories per day by the second or third trimester. This means one extra healthy snack per day.
  • The most healthful diet is The Mediterranean Diet – this is what these recommendations are based on. Think about how you would eat in Greece: lean protein, lots of veggies, some full-fat cheese and fruit as dessert. You’ll simply be skipping the wine for now 😉
  • You need building blocks for pregnancy and this means choosing protein. Aim to have protein with every meal and snack. This includes vegetarian proteins like nuts and seeds, beans/legumes, or hemp hearts. Also include lean meats like fish (always low mercury), chicken, turkey, eggs, as well as some organic full-fat dairy. Limit beef and pork to one serving a week. Protein is what I find most women are lacking – this is what specifically helps with morning sickness and swelling. Sometimes you will need to eat smaller portions more frequently. Including protein helps stabilize your blood sugar and settles your stomach.
  • Focus on nutrient rich plant foods, this includes:
    • Vegetables are full of vitamins, minerals and fiber. Choose a variety of vegetables in various forms: raw veggie sticks, soups/stews, greens in smoothies, or try roasting or spiralizing your veggies. Green leafy vegetables are especially important to include.
    • Fruits are great sources of antioxidants and can help with sweet cravings. Include berries, apples, pears, and any other fruit you enjoy.
      • Grains are good, but include them in their whole form. Use brown rice, quinoa, and steel cut oats for nutritious and low glycemic carbohydrates.
  • Don’t be afraid of healthy fats! Use healthy oils like extra-virgin olive oil and coconut oil. Eat avocados, olives, and nuts – they’re great for you and for baby’s brain development.
  • Stay hydrated. Drinking filtered water is important for keeping your cells healthy and to eliminate swelling. Drink water and safe herbal teas (like rooibos, mint, chamomile) to avoid excess sugar from drinks.
  • What does this look like? Here are some ideas for you to envision some meals:
    • Breakfast: can include a smoothie with protein, eggs with stir-fried veggies, or oatmeal with nuts, chia & hemp hearts.
    • Lunch: try making soups and stews or large salads with protein.
    • Dinner: think about the rule of thirds: 1/3 protein, 1/3 starchy vegetable (e.g. sweet potato) and 1/3 green leafy vegetable (e.g. roasted broccoli or asparagus)
    • Snacks: veggies with hummus, whole grain toast with avocado and hemp hearts, apple with almond butter, homemade energy balls or a handful of nuts

What to avoid in pregnancy: photodune-10290287-no-to-junk-food--xs

It’s well known now that you should avoid alcohol as well as smoking when you’re trying to conceive and throughout your pregnancy. I find women tend to focus on what they can’t eat and it breeds negativity. There are lots of foods that you can eat, so focus on the list above of all the wonderful and tasty foods you can have. Here is a list of foods that you shouldn’t focus your energy on:

  • High sugar foods, artificial sweeteners, and refined flours. Eliminate pop, juices, and fancy drinks. Yes you can indulge but know these are not nutritious foods.
  • Trans fats: avoid fried foods as they increase inflammation and are bad for your heart and blood vessels.
  • Caffeine: you can have some caffeine but I tend to limit to 1 cup of coffee or 3 cups of green tea per day (max 300mg caffeine per day). More than this increases your risk of miscarriage.
  • Foods that can harbour infections: this includes raw or undercooked meat, seafood, and eggs as well as deli meats/pates, and soft cheeses (mold-ripened, blue-veined, and unpasteurized ). You can have pasteurized cheeses like goat cheese. I simply tell women to act like you’re travelling to avoid food poisoning – don’t eat foods that are suspicious and seem “off.”

What you may need to supplement in pregnancy:

Your diet is the most important source of nutrients for you and baby but pregnancy (and breastfeeding) can be demanding and I typically recommend some supplementation. These are the nutrients to consider throughout your child bearing years (remember to consult a healthcare practitioner for individualized recommendations):

Supplements on white background

  • A high quality prenatal: a prenatal vitamin is your insurance policy in pregnancy. It’s making sure you’re not deficient in any nutrient, specifically folic acid. Choose a prenatal that has its B vitamins in the methyl form.
  • Omega 3s: EPA and DHA in fish oils are especially important for baby’s brain development as well as your postpartum mood. If you’re not having three servings of low mercury fish per week you likely need to include omega 3s as a supplement. Aim for a balanced formula that includes at least 300mg DHA.
  • Vitamin D: Two-thirds of the Canadian population is deficient in vitamin D. Vitamin D is essential for your baby’s bone development and helps you absorb calcium. Look for vitamin D in liquid form as it’s easiest to take and assimilate.
  • Iron: Have your iron tested throughout your pregnancy. Many women need to supplement an extra 20-30mg of iron in the last trimester. Look for iron glycinate – it’s inexpensive and gentle on the digestive tract.
  • Probiotics: Healthy bacteria line your skin and digestive tract. If you have a personal or family history of food sensitivities, asthma, or eczema, probiotics can help your baby’s immune system and digestion to decrease the frequency of these conditions.

What to be informed about for a healthy pregnancy:research

Unfortunately living in North America we are exposed to more toxins and processed foods than in Europe. Although you can’t completely avoid chemicals in your pregnancy, it is important to be informed and eliminate them where you can. Below are my favourite resources to be sure you know you’re avoiding toxicity in your food, on your skin, and in your environment:

  • Try to buy high quality protein sources: organic is best. The next best option is naturally raised meats.
  • For buying produce, follow The Environmental Working Group’s Dirty Dozen list. These are the fruits and veggies with the most pesticides, so try to buy them organic.
  • Avoid high mercury fish. Focus on the least mercury fish.
  • Beware of plastics: do not heat food in plastic containers. Use glass and stainless steel instead.
  • Choose cleaner personal care products. “If you can’t eat it, don’t put it on your skin.” Use simple oils like rosehip seed and coconut oil as moisturizers. Use these tips for safer products.
  • Use green cleaning methods and these healthy home tips.

I am fascinated by the body’s ability to create and deliver a perfectly scrumptious human being. With these tips I hope you and your baby have the healthiest pregnancy and delivery possible.

Yours in health,

Sarah Oulahen
Naturopathic Doctor at SOW Health

What Your NDs Aliyah & Sarah are Up To…

Spring has finally arrived and the weather has been awesome. Sarah and I have both signed up for the Sporting Life 10K run to stay active and kick start the great weather.  Not only does it force us to be active, we also have the opportunity to support a great cause, Camp Oochigeas, which is a camp for children who have been diagnosed with cancer. This is my first organized 10 km run that I’m participating in so I’m quite excited. I enjoy being active on a regular basis and am involved in various organized sports/activities (ball hockey, softball, soccer, yoga) but I’ve never really got into running.

I got serious about training for this particular run 6 weeks before the race date and have been gradually increasing my distances. I have been trying to do 3 outdoor runs a week.  I’ve set a goal for myself to finish the 10K in 60 minutes or less.  I’m really enjoying the challenge for a few reasons:  running forces me to be outside and take advantage of the great weather, it gives me time to focus on my own health goals and I get to listen to great tunes throughout the duration of my run.SOW runners polaroid

I was a bit reluctant about doing this run because roughly 4 years ago I was rear-ended badly and have experienced low back pain since. Over the past 3 years I’ve really worked on strengthening my core and low back and have been able to enjoy playing sports with minimal pain. I’ve learned that stretching is so important and try to balance the high intensity activities with just as regular hot yoga and stretching sessions. I recently purchased a foam roller, with which I have developed a love-hate relationship. While using it, it really helps release tension in my muscles and can be quite painful but after stretching I realize how good it is for me.  With all this running and exercise, I’ve also realized how important staying hydrated is. I carry a water bottle around with me everywhere I go as a constant reminder to keep drinking. I occasionally add some electrolytes to my water, especially on the days that I run. By doing this, I’ve noticed during my runs I feel less fatigued overall, I do not experience muscle cramps and my muscles are not as sore as they used to be the day after exercising. 

The Sporting Life 10K is something I’m really looking forward to and who knows I may even sign up for another run to keep me on my toes. With the great weather and longer days we have ahead of us, I highly encourage you to find something you love doing outdoors and get active. If you’re interested in joining us at this run you can find more info here

Smallest Steps QuoteOur Naturopathic Recommendations for starting to run:

  • Start slow! If you haven’t run before it simply takes time to build up your endurance. Start with a combination of running and walking. Work up to 10 minutes running, 1 minute walking and repeat this until you can run continuously. The Running Room teaches “10 and 1s” and some people use this technique to run a full marathon. It’s ok if you need to rest 😉
  • Stay hydrated! Try to drink 2L of water daily and replenish more if you’re sweating a lot.
  • Stay positive! A lot of running is in your head. Try to focus on positive thoughts: you CAN do it. Focus on steadying your breathing as you run. It will get easier.

Other great resources include:

  • Run Guides:  A guide to all the runs (varying distances) taking place in the GTA in 2015
  • Run Keeper App: An app that allows you to track walks, runs, cycling and various other activities
  • Endomondo: Another fitness tracking app that allows you to connect with and motivate your friends
  • Google Map Pedomeder: Great for mapping out your run and finding new routes in your area
  • 8 tracks: An internet radio that lets you choose a playlist on genres you enjoy

Seize the great weather and get active! Let us know how you’re doing on social media #sowfitness 

Yours In Health,

Aliyah Alibhai HBSc, ND
Naturopathic Doctor at Sow Health

Show your Heart some LOVE – February is Heart Month!

Naturopathic Medicine & Heart Health

Did you know heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor?

Cardiovascular disease can be managed and prevented. You may be susceptible to heart disease if your parents or grandparents have a heart condition or if your current lifestyle and dietary choices are suboptimal. Heart disease consists of a variety of conditions that may affect the structure and function of the heart muscle. Coronary artery disease is the most common cause of heart problems. Risk factors that put you at an increased risk of coronary artery disease include high blood pressure, high cholesterol, diabetes, smoking, stress, excessive alcohol consumption, poor diet, physical inactivity and being overweight.

A key indicator of whether you are at an increased risk is waist circumference. Fat stored in your mid-section puts you at risk for high blood pressure, high blood cholesterol, type-2 diabetes, heart disease and stroke. According to the Heart and Stroke Foundation almost 60% of Canadian adults are overweight or obese. Canadians who are obese are four times more likely to have diabetes, more than 3 times as likely to have high blood pressure and more than two times more likely to have heart disease than those with a healthy weight.

Measure your waist circumference and determine if you are at an increased risk of developing heart disease and other metabolic conditions.

Waist Circumference Heart & Stroke

Naturopathic Medicine and Heart Disease

In 2013 a study was published in the Canadian Medical Association Journal that evaluated the effectiveness of naturopathic care in reducing the risk of cardiovascular disease.  The findings of the study concluded the addition of naturopathic care to enhanced usual care may reduce the risk of cardiovascular disease among those at high risk.

If you are aware that cardiovascular disease runs in your family, if you have risk factors that put you at an increased risk or if your waist measurement is telling you that you are at an increased risk, you are a good candidate for naturopathic medicine.

As a Naturopathic Doctor it is our role to look at the whole body and work towards optimal health.  Lifestyle factors such as a poor diet, increased stress levels, environmental toxicity, lack of sleep and exercise are just some of the interventions a Naturopathic Doctor can help improve. Food sensitivity testing, environmental toxicity testing, adrenal stress testing and additional blood work for cardiovascular risk factors are just some of the additional lab tests that can be conducted to further investigate your specific situation.  We can educate you on these numbers and track your progress.

Top 3 Tips for a Healthier Heart:

  1. Get moving – Regular exercise helps strengthen your heart and can help burn calories and build muscle. Try the New York Times Scientific 7 Minute Workouts HERE
  2. Focus on healthy fats – Good fats fight inflammation, produce hormones to burn fat, and keep you satiated. Healthy fats include olive oil (2 tbsp per day), Fish oils, and Coconut Oil. Avoid deep fried fats and Canola Oil.
  3. Reduce your stress – Increased stress contributes to cardiovascular disease. Consider activities like yoga, meditation and deep breathing exercises. Learn how to meditate with a 10 day challenge from Headspace.

Be proactive about your heart health and work towards a healthier you!

 

Our New Offering

Be A Blood Sugar Boss

A 4 week group treatment program to teach you about your own individual blood sugar response. This will open your eyes to a new layer of your health.

For all program info & our next session dates visit this link.