By Dr. Suzanne Bartolini, Naturopathic Doctor
 
What is Candida? Candida Albicans is a yeast that naturally resides in the human body. Under healthy conditions, it lives in harmony with other microorganisms. It normally resides in the intestinal tract, throat, mouth, and genitals. BUT – it can become problematic if it has an opportunity to proliferate and upset the balance of bacteria in the body. It will then burrow holes in the intestinal tract, enter the blood steam, and make its way into any organ of the body, overwhelming the immune system, and wreaking havoc on overall health.
 
What are some symptoms of Candida?  Candida can become the insidious culprit behind many common health problems, including: excessive fatigue, headaches, anxiety, food allergies, unexplained muscle and joint pain, skin problems like acne and eczema, sinus congestion, urinary tract infections, hormonal imbalances, digestive disturbances like gas and bloating, and “brain fog” – the inability to think clearly or concentrate.
 
What causes Candida? The two main contributors to Candida overgrowth in the body are the overuse of antibiotics and a diet high in sugar and refined foods. But also, prescription drugs such as the birth control pill and corticosteroids, heavy metal toxins, stress, and vitamin deficiencies – can all play a role in creating an imbalance in the body that enables Candida to thrive.
 
What are some Naturopathic ways to treat Candida? The following are a few tips to help your immune system overcome Candida overgrowth:

• Reduce sugar and refined products in your diet - This includes carbohydrates and alcohol. Most processed and packaged foods contain sugar so check food labels carefully. 
  
  
• Eat foods with anti-microbial properties - Increase the intake of anti-fungal foods in your diet such as garlic and oregano.
  
  
• Keep your colon clean – Ensuring regular bowel movements will help prevent toxins from being reabsorbed into the bloodstream from the colon.
  
  
• Keep your home environment healthy – Toxic chemicals weaken the immune system and this allows yeast to proliferate.
  
  
• Take a good quality probiotic – Investing in a good probiotic - and taking it properly - will help restore a healthy intestinal flora and re-colonize the gastrointestinal tract with beneficial bacteria, which improves the immune system. 
  
  
• Address any nutritional deficiencies you may have – Load up on anti-oxidants such as vitamin C to help in the battle against Candida.

 

• Investigate other natural supplements that have anti-fungal properties – for instance, berberine, caprylic acid, Pau D’Arco, grapefruit seed extract, and colloidal silver, all have antimicrobial effects.

 
Candida overgrowth is a complex health issue and can be difficult to treat.  If you think you have this condition, it may be a good idea to contact a Naturopathic Doctor to provide the guidance for successful treatment, and to improve your overall health and well being.

>>>Click here to book an appointment with Dr Suzanne Bartolini

There are many different types of detoxification programs which cleanse the body of toxins, and each type has its own specific purpose and benefits. For instance, Heavy metal cleanses focus on removing accumulations of heavy metals from the body, such as mercury and aluminum. Organism cleanses work to eliminate specific organisms, such as parasites or candida yeast. Organ cleanses detoxify the liver and gall bladder, lungs, kidneys, and colon.

One of the main organs involved in cleansing is the liver, which filters all impurities and toxins from the blood. The liver filters these substances and reduces them into compounds that the body can then eliminate through the kidneys (as urine), the skin (as sweat), the lungs (as expelled air), and the bowels (as feces). It is important for overall health to make sure that each organ system is functioning optimally.
By improving the efficiency of these systems you will notice that you have more energy, sleep better, are more mentally alert, and have enhanced well-being that is especially visible in better skin and shiny hair. You may even notice that you suffer less from colds and flus because of an improvement in your immune system. 

Health concerns that can benefit from a personalized cleansing program include:
• Constipation and digestion problems such as bloating— poor bowel movements encourage harmful bacteria and toxins to accumulate over time.
• High cholesterol and high blood pressure— detoxification diets help to establish lifestyle changes that are important in both treatment and prevention of strokes and heart disease.
• Colds and flus – This is a clear reflection of a much weaker immune function and the body’s inability to fight bacteria and viruses well. 
• Also— headaches and migraines, allergies and sensitivities, joint pain, smokers, those with high alcohol consumption, and those who generally feel fatigue and tired.

A Naturopathic doctor can find the best cleanse program for you personally. Under guided supervision, a total health plan can be created for you that rejuvenates your energy and restores your health to an optimal level. 
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Dr Bartolini is at Rebound Health + Wellness on Wednesdays. Interested in jump starting your health naturally? Book an Initial Assessment with Dr Bartolini  >>> Book Online

By Norine Khalil, RD
Once again, another year has come and gone faster than the one before it, and the holidays are around the corner. Time to look back at your 2018 New Year’s Resolutions and either spend the remainder of the year either celebrating or self-loathing. But wait – before you shove your health and wellness goals deep into the depths of your closet right down there with your summer wardrobe, hold that thought. Many of my clients have already begun to give up on their goals in anticipation of the Christmas craze, but I’m suggesting a different strategy. No, I’m not saying you have to swap the stuffing out for a quinoa salad necessarily (although that is music to my ears) – I am suggesting a slight shift in mindset for these remaining weeks of December to help transition into the new year on a healthy and happy note.

Ditch the New Year’s Resolutions – The “my diet starts tomorrow” mentality is so 2016, you guys. Beginning this holiday season with the mentality that your wellness goals will be put on hold until the new year is setting you up for failure before you even begin. Start today. Not tomorrow. Choose one goal, as simple as it needs to be, and stick with it starting today. If it’s aiming to get an extra 1,000 steps in each day, grab that FitBit and get to steppin’. Skipping breakfast lately? Set a goal to prepare a simple breakfast each morning until January 1st. There is no reason to hold off on making healthy changes until January 1st 2019 when you have 29 perfect days ahead of you today.

Give the Gift of Health – As much as we say that the holidays are about family and friends…let’s be honest, we all love the gifts. Whether it’s a Secret Santa at work or a family gift exchange, plant the seed of health with friends, family and co-workers by gifting them with something they can use to get their wellness on! New workout gear, a heartrate monitor, or a new cookbook are all great gifts that can help your loved ones stay motivated.

Eat Joyfully (and Mindfully) – instead of focusing on the big feasts, the bottomless bottles of wine, and the endless plates of dessert – focus on the people with whom you’re eating, the meaningful conversations, and the one plate you’ve fixed for yourself at the table. Take a moment to give thanks for the meal you’re about to eat and the people you’re eating it with – and enjoy it. Take notice of the festive flavors and spices, the sweet and the savory, the tender and crunchy textures, and really try to be present with each bite and each sip.

Take time to RELAX – It’s safe to say that we haven’t quite grasped the concept of work-life balance here in North America, so the idea of relaxing is somewhat foreign. The body and the mind need rest, and we tend to find every reason under the sun to not give the body what it needs. Make yourself a promise in the next two weeks and find at least one day to unplug, make no plans, and really rest. Sleep all day, spend the day in your PJ’s reading a book by the fire, or spend an afternoon at a cozy coffee shop with a warm cuppa tea and a journal. Whatever your idea of relaxation is – promise yourself one day of that. Your mind and body will thank you.

Perspective Goes a Long Way – It’s easy to lose sight of what the holidays are all about when you’re trying to navigate the chaos of Christmas shopping during your lunch hour, and getting all caught up at work before you have the in-laws staying over for a week of “fun”. Take a moment and do something nice for someone in need this time around. Get together with friends or family and volunteer at a soup kitchen, or even keep it simple and donate some canned food items, games and toys, or clothing to a shelter. Helping others is always a win. It’s amazing how a little bit of perspective can help give you a sense of clarity for what matters most…and more often than not, that’s not a number on a scale, or how many calories you overate. At the end of the day, what matters most is our health and happiness, and the health and happiness of our loved ones.

Your holidays can be healthy if you choose to make them that way. Start today, stay consistent, and continue to focus on the wins each and every day. I wish you all a very happy holiday, and a wonderful start to 2019!

By: Norine Khalil, RD
​
As an unapologetic feminist, I have focused the majority of the energy I put into my practice on making women feel like the queens that they are. If you ask me what word comes to mind when I think of women, it is strength. Being in the health and fitness industry, the transformation in what we see as ‘healthy’ in women has definitely changed. Women are associating strong with beautiful, which is most definitely a step in the right direction. However, we still have a long way to go in the positive self-talk department. As women, we don’t need to be #girlswholift to see ourselves as strong and capable. We don’t need to fit this new image of “health” to be and feel healthy. How we feel about ourselves should not be measured by the number of squats we did at the gym this morning. We are unique, incredible beings whose bodies each tell a very special story – and that is what we should be focusing on. Feeding the mind and body with love and nutrients that give you the strength to continue feeling your best – putting your energy into you. The real #relationshipgoals.

The female body is, in my humble and very bias opinion, the strongest most remarkable creation on this planet. It’s complex, it’s capable, it’s resilient, and it’s beautiful. So while the world is finally beginning to open its eyes to what we are capable of, we need to be ready to take over the world, when that inevitable time comes. And, even though I have zero doubt in my mind that the take over can surely happen even with menstrual cramps and menopause, it doesn’t hurt to dull the cramps and hot flashes with some nutritious goodness, amiright?

I’m breaking down some of the best foods to support women’s health for all of the fabulous ladies out there gearing up to take their throne.

Flaxseed
Ground flaxseed is a source of Omega 3, fibre, and compounds called lignans. Lignans can displace estrogen in the body and mimic it, which can allow for excess estrogen to be cleared through the liver. Why is this important? Well ladies, if you are one of the many who suffer from extremely painful, heavy periods (thank you, Mother Nature), this may be the result of “estrogen dominance”. Including foods such as flaxseed in your diet, that can allow for successful clearing of extra estrogen in the body, may in turn help manage menstrual cramps.

Green Tea
We all know I’m obsessed with tea…and now I have yet another reason why. While it is often recommended to avoid caffeine if you have difficult “monthly gifts”, the catechins found in green tea (namely EGCG) have been shown to ease menstrual cramps and help with heavy flow. Green tea is also a great source for antioxidants, which are beneficial for uterine health (and overall health). So instead of turning to that cup of coffee when you’re feeling irritable, bloated, and crampy, try ditching the java and putting on a pot of tea instead. You won’t regret it.

Brassica Vegetables
I just love saying that word. Brassica. Fantastic, isn’t it? Apart from rolling off the tongue, this fabulous family of vegetables contains compounds that aid in the elimination of extra circulating estrogen in the body, which is particularly helpful during the first two weeks of your cycle when estrogen dominance is more prevalent. The most commonly consumed Brassica vegetables include: brussels sprouts, cabbage, cauliflower, broccoli, and kale. Limiting these vegetables during the first 14 days of your cycle may be wise if you are prone to painful, heavy periods.

Fibre
You won’t meet a dietitian who is not a fibre fan. Fibre is the star of the show when it comes to satiety, energy, and blood sugar regulation. For women who suffer from polycystic ovarian syndrome (PCOS) and are at higher risk for insulin resistance, fibre is a key piece of puzzle for balancing your blood sugar throughout the day. Including high fibre foods (look for those with at least 3 grams of fibre per serving) at each meal can help balance blood sugar and avoid blood sugar spikes and crashes. Aim for at least 35-40 grams of fibre per day to meet your daily recommendation. Foods that are high in fibre include: nuts, seeds, whole grains like oats, wild rice and buckwheat, vegetables, and legumes such as lentils and beans.

Vitamin D
Not only is Vitamin D important for the maintenance of strong bones, it also plays a key role in female hormonal balance – namely progesterone and estradiol. Research has shown that higher doses of Vitamin D have had positive effects on estrogen dominance, one possible contributor to infertility. In addition, Vitamin D deficiency has also been shown to be associated with Polycystic Ovarian Syndrome (PCOS), a condition that can also cause fertility issues. The best way to absorb Vitamin D is through sunlight – something us Canadians don’t get enough of. Supplementation can be an important piece of the puzzle for women’s health, and it is therefore important to get your Vitamin D levels checked through bloodwork and speak with a healthcare provider to determine the best supplement support strategy for you.

There you have it – my favorite foods for women’s health. Embrace the power and strength of the female mind and body, and support one another in your journeys of learning, growth, and love. Keep shining, ladies.

Norine is available Thursdays in clinic, book an appointment with her online>>
 
For more personalized recommendations on what types of foods and supplements are beneficial for your health journey, be sure to consult with a health professional.

​​ What are the top three most common issues you help clients address?

The top three issues would definitely be:
1) Low Energy. It seems like everyone can always use more energy, and it's incredible what nutrition can do to help with that.
2) Weight Loss or Body Composition transformations. 
3) Digestive Health. Digestive Health can have a huge impact on sleep, energy, weight, and overall quality of life. Tackling these issues has significant impact on how people feel day to day. 

If you could give everyone one piece of advice with regards to nutrition what would it be?

Pay attention! That would be my advice. We all live very busy lives, and we can all admit that we become preoccupied with factors often beyond our control each and every day. Nutrition, food, how we feed our bodies, it's so important - but we don't pay enough attention to how the presence of certain foods, or lack of certain foods, make us feel. I help my patients bring awareness to their mind and body and become experts of their own body and learn to ask themselves the right questions. By getting the proper support, guidance, and education, you become keenly present and in tune with what's going on - and that awareness is priceless. 

What is the most common diet misconception you encounter?

Hmmm...that's a tough one! Probably that it starts and ends with what we put into our mouth! The effects of our diet on our body is just one piece of the often very complicated story of the body. Before we can even get to the chapter on diet, we have to read the chapters that lead us to it - which tend to begin with childhood. Taking the time and having the patience to discover what got you to where you are in your health journey is half the battle - and once we can determine that, diet can be a remarkable game changer. However, to say that it just begins with "don't eat this" and "only eat this" is a misconception I see far too often. 

What is new and exciting on the nutrition horizon for this spring?

Spring Cleaning! Spring is always a great time to revamp your routine, including nutrition, and begin to explore different ways of eating to improve energy and get ready for the summer season. Detoxes become more common around this time of year - I'm not a huge fan of the term "detox", but I do love helping my patients "declutter" their diets in what I like to call the Spring Challenge. It's incredible what a few key changes to meals can do for your overall energy. 

What strategies do you use to help a client improve their diet?

I like to instill a level of confidence in my patients, because I personally believe that everyone has it in them to make a difference in the way they feel. Some of us just need a nudge. I work with my patients on setting attainable goals, making measurable improvements and changes in their daily diets, and improving multiple systems in the body such as digestion, mental well being, sleep, and stress. We work together to develop strategies to address each area of the body, one by one, that plays a role in how they feel - and create nutrition-related goals that are in line with improving these systems. I keep my patients accountable by having them track their food intake, water intake, digestion, and energy. My favorite part of this strategy is seeing my patients progress and providing them the tools to feel and see the difference their nutrition has made on their health. 

What can someone expect an initial appointment with you to look like?

An Initial Assessment is an opportunity for me and a new patient to get to know each other and ensure that we are a good fit to get him/her where they want to be. My goal is to develop a foundation of trust, and to be able to put into clear, concise wording what your short-term and long-term goals are. Within the initial assessment, we will discuss a multitude of factors that may be affecting your health and wellbeing. This typically includes: energy, sleep, stress, digestion, physical activity, diet and supplementation. We will then begin to put together a strategy using nutrition and diet, with all factors discussed taken into consideration. Patients will always leave with dietary recommendations to begin their journey, and a sense of comfort in knowing that they have made the first step in the right direction to feeling better than they did when they first walked in! My goal, above anything else, is to help my patients feel their best - and the initial assessment is step one in the process. I encourage my patients to remember that for many of them, this is just that - a process - and it will take time for them to see and feel the difference their diet makes. But I assure everyone that they will have my support and encouragement throughout the journey!

Norine is available in the clinic on Thursdays. She is also available to meet with you for a free 15 minute consultation to discuss her services. Click here to book online with Norine