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Publications On Natural Health

23/5/2017

Why This Naturopath Still eats Gluten

Gluten Free
It probably comes as no surprise that a gluten free diet has become one of the most popular food trends of this decade. Originally deemed inflammatory to the small intestine of celiac patients, gluten intolerance has since been correlated to a number of other medical conditions such as irritable bowel syndrome, anxiety, dermatitis, autoimmune disorders, and so on. Grocery stores now dedicate a whole section to gluten free products and foods, creating many alternatives that mimic the wheat based staples of the North American diet. And while these products are helpful for individuals with allergies or intolerances to gluten, a considerable number without these diseases still adopt a gluten free lifestyle in hopes of reaping some health benefits.

​But there's one
major mistake many people are making.
Gluten is a grain protein found in wheat, spelt, barley, and rye. Its also added as a filler to many dressings and sauces, such as soya sauce. Individuals with intolerances to gluten may experience a number of symptoms, including but not limited to gas, bloating, diarrhea/constipation, joint pain and/or swelling, fatigue, brain fog, mood issues such as anxiety or depression, headaches, mouth ulcers, and dermatitis herptiformis (unique to celiac disease). And while gluten intolerances exist, the list of associated symptoms is very broad and non-specific, meaning the same symptoms can also be seen in a number of other medical conditions such as food intolerances, anemias, dysbiosis, hypochlorhydria, and so on. Its always best to talk to your Naturopath or Family Doctor before deciding to sustain a gluten free diet.

The most important fact I want to highlight here is this...

A product labelled "gluten free" does NOT mean it's a healthier alternative.

Now let me be clear... following a gluten free lifestyle lays some important groundwork for a less refined, more whole foods, and overall healthier diet.

However, the mistake is made when, instead of limiting refined foods like breads, crackers, and pastas altogether, people reach for their gluten-free alternatives. To shed evidence on the situation, new and interesting research coming out of Harvard University found after reviewing 30 years worth of medical data that individuals limiting or completely avoiding gluten had a 13% increased risk of type 2 diabetes [1]. Now does that mean gluten prevents diabetes? Unlikely. But what it does suggest is that gluten free foods often contain less fibre and other macronutrients helpful in preventing metabolic disorders. Secondly, the most common ingredients found in gluten free alternative products are rice and corn. Most of the corn in these pastas are genetically modified, and because corn flour doesnt stay together as well as wheat, a number of chemical binding agents get added to the mix to create a wheat like texture. A cup of brown rice pasta has a glycemic index (GI) of 92 and a glycemic load (GL) of 52 !!! (I call it diabetes in a box), vs a cup whole wheat pasta with a GI of 37 and a GL of 17 [2]. Also, if you didn't know, rice is loaded in arsenic, with brown rice being the highest source of it. Without going into too much detail on this topic, I'll direct you to the Environmental Working Group's website, who has a great resource here highlighting the problems with arsenic, how it's getting into our rice, and ways to limit/avoid it [3].

So yes, this Naturopath enjoys the occasional slice of toasted whole grain bread with brunch, and the occasional hoppy brewed beverage on a summer patio. I'm fortunate to not experience a gluten intolerance, which means I don't limit it completely, but I also dont consume it often. My diet tends to limit refined carbohydrates in general, gluten and gluten-free all the same.

Remember, the foods that were always gluten free (ie popcorn) are now re-branding with gluten free labels in hopes of catching a few more consumers who are getting in on the action. We must act as educated consumers, or else it becomes very easy to fall victim to the next biggest health trend, and miss the mark completely.

Moral of the story, if you're going gluten free, part ways with refined carbohydrates instead of reaching for the chemically altered, less nutritious gluten free substitutes. And for goodness sakes, eat your veggies.
[1] Low gluten diets may be associated with higher risk of type 2 diabetes. American Heart Association Meeting Report Presentation 11. March 09, 2017. ​http://newsroom.heart.org/news/low-gluten-diets-may-be-associated-with-higher-risk-of-type-2-diabetes?preview=076d
[2] The University of Sydney Glycemic Index Database. http://www.glycemicindex.com/www.ewg.org/foodscores/content/arsenic-contamination-in-rice
[3] Arsenic is in rice - should you worry? Evironmental Working Group Food Database. http://www.ewg.org/foodscores/content/arsenic-contamination-in-rice
​

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14/7/2015

Simple Citrus Grilled Basa

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     Citrus and fresh herbs never disappoint in this fresh Basa marinade that makes a perfect addition to a summer night dinner plate. 
      Basa is a light, flakey, mild flavoured fish that easily soaks up butter, citrus and herb flavours, making it a great option for marinades. Don't have Basa? Try other white fish such as sole, mahi mahi, or herring with the same marinade.

Heres what you need: 
1. juice of 1 fresh lemon or lime
2. 2 chives/green onions
3. 2 tbsp freshly chopped basil 
4. 1 tbsp capers
5. dash of garlic powder
6. splash of extra virgin olive oil
7. Basa fillets
+ salt and pepper to taste

Heres what to do: 
1. Rinse fish and place in a deep dish or plate. Always marinade at room temperature. 
2. Combine the lemon juice, olive oil, fresh basil, garlic powder, and capers into a bowl and stir. Drizzle over fish and allow to marinade for ~20-30 mins. The acidity of the citrus will start to mildly cook the fish - not to worry. Toss the slided rind of the lemon/lime on top for some added flavour.
3. Heat a skillet or pan on medium high, and toss in 1 tbsp of unsalted grain fed butter just before you're ready to cook. 
4. Place fish into the hot skillet, pouring in the remainder of the marinade as well. Cook ~3-4 mins each side. 

Voila! 
So simple, so quick, so delicious! This made a great addition to a fruit-filled side salad, cooked quinoa, or whatever you heart desires. 

Remember, when choosing fish sources in the supermarket, always reference www.seafoodwatch.org for the most sustainable and clean fish options. 

Enjoy!

27/1/2015 0 Comments

Seared Scallops over Spaghetti Squash

I thoroughly enjoyed this recipe tonight. Spaghetti squash is a great alternative to pasta, and when cooked right, you almost wouldn't know the difference. The best part is, its gluten free and doesn't spike your insulin the way usual pasta does. 
Plus, the scallops are high in protein, selenium, phosphorous, vit B12, zinc, choline, iron, omega-3 fats, copper, magnesium, potassium and calcium! Not to mention, delicious.

So without further ado, heres what you do...
Picture
Heres what you need:
  • 6 large scallops (per plate)
  • 5 slices of bacon
  • 1/2 a spaghetti squash (Either roast in oven at 400F for 45 mins or microwave like this)
  • 3-4 scallions/green onions
  • 2 cloves of garlic - crushed
  • Bunch of asparagus spears (enough for 2 people)
  • Garlic Powder
  • Salt & Pepper 
Heres what to do:
  1. Cook spaghetti squash (either roast in oven at 400F for 45 mins, or microwave like this.)
  2. Dry Scallops with a paper towel and sprinkle with garlic powder. Set aside.
  3. Chop up bacon into 1/2 inch pieces and add to a skillet on medium heat. Allow to cook until crisp and then remove onto a paper towel. Drain excess bacon grease, leaving about 2 Tbsp in the skillet
  4. Chop up asparagus and scallions and sauté in the pan in the remainder of the bacon fat. Add garlic and salt and pepper to taste.
  5. Add stringed spaghetti squash to the veggies, add the bacon and toss together. Keep on low heat while you cook the scallops.
  6. In a clean skillet, add butter and turn to medium/high heat. Once it hisses when you throw a drop of water in, place all the scallops in the pan. Sear for 3-4 minutes (do not move or disturb them during this time). Once seared, carefully flip over and sear the other side for about a minute. Remove from the skillet carefully
  7. Plate the scallops over the squash mixture and enjoy!


This recipe is dairy free, gluten free, & paleo friendly!
0 Comments

4/12/2014

To break, or break up with, BREAD

Gluten Free
     Unless you've been living under a rock, I'm sure you've come across the ingredient every product is labelling free-of and every consumer is trying to avoid, gluten. One of the most common questions I'm asked with regards to dietary changes in practice is "should I be gluten-free too?" Stats say roughly 29% of households now have a family member who eats gluten free, and the "Gluten Free" label has become the top 5th label claim since 2011. But when asked, less than a third of respondents (including those who claimed to be gluten free) actually knew what gluten was and where it was found.
     So... what is it? Why is it bad for us? And what's with all the hype anyways?


Read More

19/11/2014 1 Comment

Yummy Green Goodness

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Although the weathers getting a little cool for smoothies, its still my go-to quick and easy breakfast. I'm constantly asked whats in the bright green smoothie I lug around with me everywhere, and how I keep it so green. So I thought I'd share....

Ingredients:
- 1 cup mangos - frozen 
- 2 cups of kale - absolutely fresh
- 1 whole apple 
- 1 banana
- 2 tsp ground flax seed
- 1 cup unsweetened plain almond milk
- a splash of water
- 1 scoop of the protein powder of your choice (plain or vanilla taste the best for this recipe)

Side Note: to keep it green, avoid adding coloured berries like blackberries/blueberries/strawberries. Stick with peaches, pineapple, and mangos as your fruit. 

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1 Comment

25/10/2014 3 Comments

Butternut Squash & Roasted Red Pepper Soup

    Tis the season for soups and warming foods! A fall favourite in my household, this soup is packed with nutrition; from b-vitamins to fibre to immune stimulants (perfect to ward off cold and flu season). 
     But the best part ... its clean, free of preservatives, and easy to make
Picture
Homemade Butternut Squash and Roasted Red Pepper Soup

Heres what you need:
- 3 roasted red peppers (I make them myself - cut and core the pepper, broil on a baking sheet for 10 mins, place in a brown paper bag for 5 min and then peel away the skins - voila!)
- ½ a butternut squash, skinned and diced into 1 inch cubes
- small white onion
- 2-3 large cloves of garlic
- organic or MSG-free chicken or vegetable stock 
- ¼ tsp cumin
- ¼ tsp cinnamon
- 1 tsp (5 ml) olive oil
- salt and pepper to taste
- unsweetened plain coconut milk

Read More
3 Comments

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DR. COURTNEY HOLMBERG, ND

Platinum Health and Wellness
​​955 Queen St W, Unit 111
Toronto, ON
M6J 3X5

​647-351-7282
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​© 2018 Courtney Holmberg ND. All rights reserved. Dr. Courtney Holmberg, ND does not endorse or have professional affiliation with any discussed supplement or lab companies. All material provided is for general education and may not be construed as medical advice. The information is not intended to assist in diagnosing to treating a medical condition. Legal & Medical Disclaimer, sitemap

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