If the herb known as Ashwagandha is foreign to you, you've come to the right place. This herb has actually been used for centuries in Ayurvedic medicine and is well-documented for its traditional uses and beneficial effects on sleep, energy, stress and cognition. The botanical name given to the herb is Withania Somnifera and it belongs to the Solanaceae family. Some know it by its common name of 'Indian Ginseng' since it originates in India. In India, Ashwagandha has been used for centuries. There are specific properties of the herb that are now being researched as a natural treatment for a variety of medical conditions. So far, research studies have discovered the herb contains properties that can help: Alleviate Arthritis Induce Sleep Reduce Inflammation Reduce Stress and Anxiety The herb is classified as an adaptogenic herb. This simply means it has the ability to help stabilize various physiological conditions and help the body establish better homeostasis. In addition, it helps normalize the “flight or fight” response we experience during extremely stressful situations. The many holistic effects of ashwagandha demonstrate the power of herbal medicine, which has been largely integrated into naturopathic treatments for decades. Let's explore the many wonderful benefits of ashwagandha. How Is Ashwagandha Used in Naturopathic Medicine? Ashwagandha is composed of many medicinal compounds such as amino acids, fatty acids, choline, alkaloids, and steroidal lactones. Given these properties, along with the ability to use the entire plant for therapeutic purposes, some of the benefits one could experience include: Brain Cell Degeneration Reduction: Research studies have suggested that improved memory and learning benefits could possibly be used to help people suffering from Alzheimer’s.An 8-week study in 50 adults showed 300 mg of Ashwagandha root extract twice daily significantly improved general memory, task performance and attention [1], making it a promising option for dementia and cognitive decline. However, Ashwagandha has cognitive benefits extending beyond preventing brain cell degeneration. Alongside this powerful effect, the root of the herb has been shown to increase focus, attention span, and short-term memory, suggesting this root could also be used to help you perform better at work or in school. Attention deficit disorder patients could consider supplementing medications with ashwagandha extract or transitioning to natural medicine altogether. Reduces Depression without Feeling Drowsy: When taken daily, Ashwagandha has been shown to lower cortisol levels by 28% [2], reduce stress by 44% [3], minimize anxiety by 69%, and improve depressive symptoms by 68%, which makes it better than some first-line anti-anxiety and antidepressant drugs at stabilizing mood and insomnia. The best part – it's generally without any side effects or withdrawal symptoms. Improved Thyroid Function and Weight Management: Studies have also been conducted on Ashwagandha and its effects on the thyroid gland. Using the herb on a regular basis has been shown to help support the conversion of thyroid hormones into their active form, helping certain people who have had either under-active or over-active thyroid glands [4]. Strengthens the Immune System: People that have cancer and are seeking treatment have used Ashwagandha to help boost their immune system response, which is usually lowered from chemotherapy. The herb has also been shown to help reduce fatigue and discomfort, while simultaneously helping protect against some of the negative side effects associated with radiation. and chemotherapy. Always consult your medical doctor and naturopath before using Ashwagandha if you are undergoing any of these treatments. Enhances Sexual Stimulation for Men and Women: For both men and women, who are experiencing a reduced sex drive, the herb has been used to increase sexual response. In addition, it has helped men with low sperm counts increase levels to help with conception. Furthermore, research has noticed some men have better testosterone production, which can be beneficial for those that have low testosterone levels. Helps Stabilize Blood Sugar Levels: Test tube studies have shown the herb to increase insulin secretion and improve insulin sensitivity in muscle cells [5]. Also, several human trials show improved blood sugar regulation in patients with diabetes [6,7]. One trial showed hypoglycemia benefits at 30 days of use equivalent to some medications without adverse effects [8]. Benefits Heart Health We already know that ashwagandha has powerful effects on reducing stress and anxiety. But its impact on health proves far greater than just making you feel more peaceful. Studies have proven that the evergreen root from the nightshade family can lower blood pressure and significantly improve outcomes for patients with hypertension. Supplementing your medications with this root may help maximize positive outcomes. The herb has also shown promising results on lipid profiles. For instance, using the herb has been shown to reduce “bad” (LDL – low-density lipoprotein) cholesterol levels [8]. Furthermore, healthy people without a personal history of heart disease can benefit from it too. The root helps prevent heart disease and improves general cardiac function, making it a great option for those with no current signs of heart disease but a high-risk family history. With its ability to lower blood pressure, bad cholesterol, and sugar levels, ashwagandha can positively affect heart health. For those struggling with heart disease, ashwagandha should be a top therapy to consider. Increase Energy Levels Fitness fanatics are always looking for supplements to aid their workouts. Even for more sedentary people, ashwagandha naturally boosts energy levels and helps with chronic fatigue syndrome. Try substituting pre-workout supplementals with ashwagandha extract, or use it to prepare you for work. Everyone can benefit from feeling more energized and active. Reduces Inflammation and Eases Pain Many people suffer from pain from arthritis and other chronic joint conditions. These frustrating ailments usually have few solutions and become a daily struggle for many. However, naturopathic medicines can address some of these symptoms. Ashwagandha can reduce inflammation and ease joint pain. Use it to ease the impacts of your arthritis or to aid soreness and muscle pain from the gym. Detoxifies the Body Everyone wants to find the next detox craze to put their body in a cleaning state. Instead of drinking lemon juice for days, try adding ashwagandha supplements to your body. Studies show that ashwagandha increases detoxifying enzymes that help clean out organs and reset functionality. This benefit can become particularly powerful for recovering alcoholics with liver damage. Furthermore, the root can protect against heavy metal toxicity, a widespread threat from processed foods and other products. Regulates Menstrual Cycles Irregular menstrual cycles, cramps, and heavy flows can cause discomfort at work, school, or daily life. Thus, many women want to keep their menstrual cycles under control. While birth control offers many positive benefits for women, ashwagandha is a natural approach that can positively impact menstrual regulation. The root can reduce menstrual cramps' pain, duration, and discomfort. Furthermore, it can help prevent uterine cancer. Aids Cancer Patients Studies show that ashwagandha might help combat cancer cells' growth and multiplication. In one study, the natural supplement inhibited cancer cell growth in breast cancer patients. The goal of cancer therapy is to reduce cancer cell growth while simultaneously eliminating existing cancer cells. With its corollary effects of improving chemotherapy and radiation treatment experiences, cancer patients may benefit significantly from this natural substance. Improves Memory The impacts of ashwagandha on working memory continually reveal themselves study after study. In one study that used the KSM-66 variety of the root, participants experienced significant memory and cognitive improvements on the Wechsl memory scale. Whether you’re a forgetful person or at risk for dementia or Alzheimer’s, adding ashwagandha to your daily supplements may offer significant benefits. Increase Testosterone Levels for Men Ashwagandha increases testosterone levels for men of many ages. Health experts link increased testosterone to improvements in muscle growth, bone density, heart health, and sexual vitality. Especially for elderly patients with decreasing testosterone levels, adding ashwagandha could have extremely positive impacts. Improves Sleep Quality and Relaxation Sleep remains one of the most important things for our health. However, many people struggle to get to sleep or stay asleep. These people usually deal with more daytime fatigue, concentration issues, and other problems. Ashwagandha can help improve the onset and efficacy of sleep. Significant improvements to this part of your health can have comprehensive benefits. Eases Symptoms of Perimenopause The onset of menopause impacts every woman differently. However, across the board, it usually causes emotional and energy changes that distress many females entering this phase. Ashwagandha can help reduce the irritation and tension of the perimenopause phase. With its comprehensive benefits for mood, sleep, relaxation, and inflammation, women taking this supplement might have an easier experience during menopause. Maximizes Your 'Healthspan' We often talk about lifespan in terms of how long people live, but I would argue what is more relevant is the quality of life and level of health you're able to maintain throughout that lifespan. You'll often hear this term referred to as your 'healthspan'. With its many positive impacts, taking ashwagandha may contribute to a maximized healthspan. People who integrate this supplement into their diet receive positive holistic benefits and can live to their fullest potential. Older people struggle with declining health from various hormonal shifts and other issues. Taking a supplement to combat these changes can significantly improve one’s later years. Ashwagandha provides excellent aid for elderly health outcomes. DISCLAIMER: Prior to using Ashwagandha, it is highly recommended to consult with a naturopathic doctor first. If you have diabetes, are pregnant, intend to become pregnant, are nursing, have low or high blood pressure, stomach ulcers, autoimmune diseases, or recently had or are getting ready to have surgery, only take Ashwagandha under the supervision of a naturopath or healthcare doctor. Allergies to Ashwagandha may develop for those with nightshade vegetable allergies. For additional information about Ashwagandha and other naturopathic medicinal treatments and services, please feel free to contact Dr. Courtney Holmberg, ND at 647-351-7282 to schedule an appointment today!

Insulin Resistance: Is There a Link to Dairy Products? A considerable amount of research has been aimed at isolating the contributing factors in the development of insulin resistance and looks to discover better ways of controlling and preventing the onset of this disorder. We already know that diet plays a significant role. In fact, diet is the leading cause of type 2 diabetes: the outcome of unmanaged insulin resistance. Resistance to insulin can also occur in other metabolic/endocrine disorders, such as polycystic ovarian syndrome (PCOS) which affects up to 12% of the female population in North America. In more recent years, an increasing body of evidence is finding that dairy consumption has an adverse effect on insulin production, and may, in fact, be contributing to insulin resistance. What the studies are finding: • A 2015 Brigham Young University study found “…a significant relationship between dairy consumption and reduced insulin sensitivity… suggesting that higher intakes of dairy products may be associated with greater insulin resistance." [1] • Research conducted in the Netherlands also found that there was a significantly higher fasting glucose level found in participants who consumed dairy products. [2] • A more recent Iranian study found that the branched-chain amino acids found in dairy products may be at the root of increased insulin resistance. [3] What does insulin do? In order to understand what insulin does, we need to examine why we need it. Insulin regulates our body’s glucose supply. Glucose is our body’s most readily available source of energy and is derived from the foods we eat. Certain foods, like simple carbohydrates and refined sugar, expose our bodies to a high amount of available glucose all at once. This glucose spike in our bloodstream triggers the release of insulin, which acts as a key to unlocking the cellular absorption of this glucose. Whatever glucose that isn’t turned into energy within the cell is stored in our livers and muscles as glycogen, and the overflow is converted to adipose tissue, also known as fat. When a person develops insulin resistance, the cells in his or her body are essentially resisting the “insulin instruction” to absorb glucose. The cells stay closed and glucose builds up in the blood. To counter the excess glucose in the bloodstream, the pancreas – the organ responsible for producing insulin – makes more and more insulin. However, over time, the pancreas can wear out. When this happens, the resulting disorder is type 2 diabetes. Additionally, higher insulin resistance leads to higher amounts of unused glucose, and without depleting your glycogen stores (most commonly through exercise and fasting), the excess glucose has nowhere to go other than to be converted to fat. Dairy and its effect on insulin Dairy is still often considered a low-glycemic food source. In other words, it is thought that low-fat dairy is safe for individuals with insulin resistance or diabetes to consume in moderation. However, as we are discovering, in people experiencing insulin resistance – whose pancreas' are already working overtime – the insulin-producing properties of certain properties in dairy, like whey and carbohydrates, can have an adverse effect on insulin sensitivity. Specific amino acids found in dairy products can cause insulin spikes. Certain foods, like yogurt, kefir, and milk (particularly the low-fat varieties), which are higher in milk proteins, seem to contain higher amounts of insulinogenic amino acids. Higher-fat dairy products, like butter or good-quality aged cheese, appear to contain fewer problematic proteins and sugar. Everything in moderation To avoid insulin spikes, consume dairy in moderation and skip the low-fat varieties. There are many readily-available alternate sources for the beneficial components found in dairy products: • Kale, broccoli, and spinach are excellent sources of calcium; broccoli, in particular, is also high in fibre. • Substitute kombucha or coconut kefir for yogurt or milk-based kefir for good sources of probiotics. • Wild-caught fish, like salmon, or shiitake mushrooms are healthful vitamin D options. There are many factors that can contribute to insulin resistance – with diet being the main component. In order to effectively halt or reverse the effects of insulin resistance, or to answer your questions, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today! Visit us References: 1. https://www.hindawi.com/journals/jdr/2015/206959/ 2. https://academic.oup.com/ajcn/article/85/4/989/4649004 3. https://onlinelibrary.wiley.com/doi/abs/10.1111/1753-0407.12639

I'm reading a great book right now that explains the evolution of the human species, and how we as a species have developed from foragers (on the move all the time) to farmers (settled but still labouring), to now being's that spend the majority of their day slaving away behind a desk. And while the growth of homo sapiens' cognitive abilities has reshaped our cultural, economic and agricultural world immensely, our bodies have unfortunately not really evolved with us. Despite fewer injuries and death, arthritis, back pain, and obesity-related health concerns are at an all-time high. Why is this, and what factors are involved in this change? Any extended periods of time spent sitting, such as behind a desk, in a car, or in front of a screen can be harmful. A meta-analysis of over 12 studies determined that more than 8 hours/d of sitting with no physical activity had the same risk of death as obesity and smoking. However, these effects can be counteracted with 60-75 mins of moderate to high-intensity exercise daily. Unfortunately, not everyone has the capability to sustain that level of exercise, so other solutions are needed to maintain a healthy lifestyle and offset seated hours. While studies are still needed to understand the benefits of offsetting prolonged sitting, some functional solutions exist to minimize the time you spend on your bottom. First off, stand instead of sit. Almost all work that can be done at a seated desk, can also be done at a standing one. The ErgoConvert from AnthroDesk has been a game changer for me. Emailing and charting take up a large part of my day, and this sturdy, well constructed, electronically convertible standing desk is cutting my seated hours down sustainably. The electronic controls make it easy to convert back and forth as needed, and adjustable for multiple users in our home. Furthermore, there is a computer screen mount to make the setup even more ergonomic. ​ Secondly, Get up and move. Take a break from sitting every 30 mins or so. Place the water cooler and fax machine at the opposite end of the office to encourage more movement and less time seated. ​ ​ Take a stroll at lunch. Instead of sitting in the lunchroom with colleagues, catch up over a stroll around the block. Regular breaks, lunchtime exercise, and fresh air/daylight have been proven to increase productivity, boost office morale, and decrease sick days away from work. Watch TV in front of a treadmill. Position a treadmill or stationary bike in the eyesight of your television and walk while you catch up on your favourite television shows in the evening. Lastly, stand even more. Walk around while taking a phone call. Stand while you do the laundry. Stand around a bar-height table while you catch up with friends. The benefits of movement, even when leisurely, can significantly minimize the time we spend sitting (studies show on average up to a 33% decrease) and positively impact our health and lifestyles. Remember, the human body is built to move, and less time sitting will likely lead to better energy and maybe even weight loss. One thing to note - always set up your standing desk in an ergonomic way. Your elbows should be at a 90-degree angle, you should not be leaning forward or reaching for your keyboard, and your screen should be positioned at eye level. Place a sticky note on the corner of your screen to ensure you remind yourself to maintain an even weight distribution and not favour one leg while standing to prevent hip and back problems. Sincerely,​ Dr. H

The health benefits from the diversity and population of the microbiome in our gut have been well documented, ranging from digestive relief in irritable bowel syndrome to predicting and preventing the onset of asthma, dermatitis, and even breast cancer (1). There has also been a growing trend towards probiotic-based foods like kimchi, sauerkraut, yogurt, and kombucha. And while most of us are now aware of the fact that probiotics support a healthy gut, it’s important to remember that it is not a “one-size-fits-all” approach. ​ What are probiotics, and when should I use them? Probiotics are live organisms -- typically bacteria or yeast -- that stimulate the growth of beneficial microorganisms that make up our intestinal flora. Regular consumption of probiotics creates a healthy microbiome which is essential to gut and overall health. ​ The most common time to take a probiotic is during + following antibiotic use. Antibiotics degrade the population of our good flora, and therefore they require replacement. Some antibiotics, such as amoxicillin, ciprofloxacin, etc, have also been shown to allow for opportunistic infections from candida, or yeast. The primary concern for antibiotic use is ultimately the results of dysbiosis, which is a severe imbalance in desirable vs undesirable bacteria in our gut. Some of the other benefits of probiotic use can include: • Boosting your immune system • Improving immune dysfunction, such as in seasonal allergies, eczema, asthma, etc. • Improved digestive function • Increased absorption of nutrients, and elimination of waste • Fighting pathogens There are many readily-available sources of probiotics, from supplements to food. Supplements usually only contain single strains of bacteria, sometimes in isolation, or other times multi-strain. Unfortunately, some evidence suggests capsulated probiotics don't populate our gut long-term. If you are looking for ways to increase your probiotics consumption, it may be best to start with probiotic-rich foods like some of these: • Yogurt (make sure to choose a yogurt with live or active cultures) • Kefir • Sauerkraut • Kombucha • Miso What to expect when you are taking probiotics? Most people can tolerate probiotics fairly well; however, the most common side effects are a temporary increase in gas and bloating, constipation, and thirst. The cause of these side effects in some people is not entirely known, but they usually subside after a few weeks of continued use. And while there may be several health benefits associated with taking probiotics, there are some people who should always seek advice before starting a probiotic. These people include individuals on immunosuppressive drugs, those with a compromised immune system, or a serious illness which predisposes them to more severe complications. Can probiotics make you feel worse? Our intestinal tract is a veritable colony of microorganisms. There are trillions of these little guys inhabiting our GI tracts and the exact combination and strains make for an incredibly complex interaction within us. When we introduce different species into the mix, it can cause a temporary impact on our intestinal environment. The equilibrium that existed previously has been thrown off balance and needs to readjust. Once the new – and hopefully more beneficial – balance establishes itself, the symptoms should stop. One primary instance where probiotics may persistently make symptoms worse is in cases of small intestinal bacterial overgrowth (SIBO). Since the root of this problem is already an overgrowth of bacteria in the wrong place (the small intestine), adding more bacteria to the mix can often aggravate symptoms. SIBO symptoms look a lot like IBS, which is why it is important to speak to your naturopath before starting a probiotic. You should always introduce probiotics slowly – a process called “titrating” – and increase to a full dose gradually. The Must-Knows when choosing a probiotic #1: Not every probiotic is the same. L rhamnosus GG has been shown to decrease the incidence of asthma and allergies in children, L. acidophilus is helpful in preventing repeat yeast infections, and B. lactis has been shown in clinical trials to improve intestinal dysbiosis and IBS symptoms. Taking an over-the-counter probiotic is useless unless it contains the proper strains indicated for your concern. This is where you want to speak to your ND to choose a probiotic that's right for you. #2: Most probiotics cannot survive at room temperature. Multiple consumer reports have confirmed that many probiotics taken off the shelf are no longer alive, and therefore relatively unhelpful. Many strains of probiotics must be kept at < 8 degrees C or they will degrade at roughly about 4% per day. Meanwhile, some strains of probiotics are completely safe at room temperature, such as S. boulardii, which makes it great for travel. Do your research before buying strains off the shelf, or stick to probiotics found in the refrigeration section of your health food store. #3: Quantity matters. Some probiotics will claim to be over 50 billion bacteria per capsule, but in fact, contain less than 5 million colony-forming units of the desired strains (this is very common with l. acidophilus). Many clinical trials show no benefit to probiotic strains until they reach a certain quantity of exposure. Always read the label, which breaks down the strains and counts of each colony. #4: Watch for fillers and Prebiotics. For those searching for probiotics for gas, bloating, IBS, IBD, etc, if a probiotic makes you feel worse, it may not be the actual bacteria. Many capsulated probiotics contain prebiotics such as inulin, pectin, potato or tapioca starches, maltodextrin, and/or fructooligosaccharides (FOS), which in and of themselves can create gas and bloating. Many are also washed in dairy, which can be a problem for those sensitive to dairy products. When is it time to call the doctor? Once starting a probiotic, if you haven’t presented with an exacerbation of symptoms (suggesting potential overgrowth of bacteria in your gut), no infectious pathogens are present, and your symptoms are on the mild end of the spectrum, you can probably keep taking it. Eventually, your GI tract will settle back down to normal. If you find that you cannot tolerate probiotics, it could be a sign of gut pathogens like parasites or bacterial infections, as well as potential overgrowths. Because each of these issues requires a different treatment approach, it is important to have functional GI testing done to work out exactly the root cause of the problem. If you want further help or wish to discuss ways to support optimal gut health, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today!

Eating a diet full of fruits, vegetables, lean proteins and whole grains is just generally good for us, but as it turns out, eating a high plant-based diet may help lower your risk for developing many chronic health conditions, including cancer. While no single food or combination of foods can eradicate cancer, studies have shown that the combination of compounds found in certain foods — when part of a healthy diet — can help significantly increase your anti-oxidant intake and decrease your risk of developing a number of disorders, including cancer. ​ The phytochemical compounds found in fruits, vegetables, and legumes, along with antioxidants and a host of vitamins and minerals, all work in conjunction to provide cellular repair. Foods alone cannot cure cancer, but a healthy diet can go a long way toward minimizing your risk. According to the American Institute for Cancer Research, “In laboratory studies, many individual minerals, vitamins, and phytochemicals demonstrate anti-cancer effects. Evidence suggests that it is the synergy of compounds in the overall diet that offers the strongest cancer protection.”[1] In other words, make sure that your plate is colourful and is part of a well-balanced and healthy diet. While many foods can play a key role in an anti-oxidant diet, here are a few suggestions to make sure you have on hand: Apples It’s true what they say: an apple a day keeps the doctor away. Apples are action packed full of vitamin C and fibre, not to mention phytochemicals quercetin, flavonoids, triterpenoids. They are a very high FODMAP food, so use them with caution if you have irritable bowel syndrome, or have been diagnosed with SIBO. Blueberries Go ahead and throw an extra handful of these berries on your morning chia seed pudding (which is also remarkably high in omega-3 fatty acids). Blueberries are full of vitamins C and K, manganese, and are a great source of dietary fiber. Blueberries are also full of antioxidants like anthocyanin, elegiac acid, and resveratrol (to name a few). Coffee Many of us start our days with a cup of coffee, but as it turns out, we also intake a dose of antioxidants. While not all coffees are created equal, they mostly are a good source of riboflavin and concentrated phytochemicals. Always purchase organic coffee to minimize your chemical exposure, and try to avoid pods that are run through the plastic casing (heated plastics are linked to hormone disruption and carcinoma – not the mention they’re terrible for our environment). Furthermore, if you’re choosing decaf, ensure it's Swiss water is processed. Most decaffeinating processed require copious amounts of chemicals to remove the caffeine. Cranberries An essential side dish on many holiday tables and the go-to juice for urinary tract infection relief, cranberries are an excellent source of vitamin C and dietary fiber. Additionally, cranberries are full of flavonoids and ursolic, benzoic, and hydroxycinnamic acids. Garlic This member of the Allium group of vegetables — which also contains shallots, onions, and leeks — is a pantry staple enjoyed around the world. Garlic is well-known for its antimicrobial and anti-inflammatory properties but is getting a fair amount of scrutiny for its cancer-fighting attributes as well. Garlic contains saponins, allicin, and inulin. Dark Leafy Greens Leafy greens like spinach, kale, and Swiss chard are great sources of dietary fiber and iron — and they make a wonderful base for tossed salads, too. But these veggies also contain carotenoids, saponins, and flavonoids which help flush free radicals from the body. When making your grocery list, make sure to include legumes, mushrooms, cherries, and carrots— all proven to have anti-carcinogenic components. Furthermore, always ensure to check the clean fifteen/dirty dozen list to ensure you’re minimizing your risk of pesticide and inorganic exposures. For more information about improving your health or to discuss naturopathic health treatments and services, please feel free to contact Dr. Courtney Holmberg, ND at 647-351-7282 to schedule an appointment today! ​References: [1] http://www.aicr.org/foods-that-fight-cancer/

Bone broth is a rich source of nutrients. It contains protein, cartilage, gelatin, and minerals, especially calcium. It’s easy for our body to digest, tastes delicious and fills a home with an aroma of goodness while cooking. Bone broth is inherently calming, consoling, and restorative to our energy and spirit. The gelatin in bone broth also has been shown to have numerous benefits on the cartilage in our joints, the integrity of our gut membrane, the detoxification of our livers, and the health of our skin! ​ BASIC BONE BROTH MAKING Bones - poultry, fish, shellfish, beef or lamb - cooked bones from a previous meal, with or without skin or meat - raw bones, with or without skin and meat (can be browned first for flavour) ​- use a whole carcass or just parts (good choices include feet, ribs, necks and knuckles) Water - cold enough to just cover the bones or 2 cups water per 1 pound bones Vinegar - any kind a splash (1-2 tablespoons), or substitute lemon juice for vinegar Vegetables (optional) – skins, ends and tops or entire veggie traditional choices include celery, carrots, onions, garlic and parsley, but any will do Combine bones, water and vinegar in a pot, bring to a boil, remove any scum that has risen to the top and reduce heat. Simmer 6 - 48 hrs in a pot or crock pot for chicken, 12 –72 hrs for beef, the longer the better (24 hrs is best). To reduce cooking time, you may smash or cut bones into small pieces first. If desired, add vegetables in the last 30 minutes of cooking (or at any point as convenience dictates). Strain through a colander and discard the bones. If uncooked meat was used to start with, you may reserve the meat for soup or salads. If you wish to remove the fat for use in gravy, use a gravy separator while the broth is warm, or skim the fat off the top once refrigerated. Cold broth will gel when sufficient gelatin is present. Broth may be frozen for months, or kept in the refrigerator for about 5 days. TO USE Soup - Make soup by adding vegetables, beans, grains or meat to broth. Briefly cook vegetables and meat with oil or butter in the bottom of a stockpot (optional- 5 minutes). Add broth and grains or previously soaked beans and simmer till all is cooked through (time will vary with ingredients but count on a minimum of 20 minutes). Season with salt and pepper or other spices. Cooking Liquid - Use broth in place of water to steam veggies or cook rice, beans or other grains. Place a steamer basket of veggies over broth or add grains or beans directly to it in the proper ratio. Simmer for the instructed time. You may thicken the veggie steaming broth, as below, to use as gravy. Gravy - Make gravy to put on vegetables, meat or biscuits. Put fat (removed from the broth, or use butter) in a skillet. Add any type of flour, one tablespoon at a time and stir constantly till browned. Whisk in broth and cook till thickened. Add salt and pepper to taste. Tea - Don’t forget you can just add salt and sip broth like tea. This is especially nice in the winter months or if you’re feeling sick. Since broth is simultaneously energizing and calming, it can take the place of morning coffee, afternoon tea, or evening nightcap. Try it in a thermos and sip it throughout the day. Of course, the most traditional use for seasoned broth is as a first course, to enhance the digestion of any meal to come. I typically advise 250 ml of bone broth daily in active treatment plans for autoimmune conditions, inflammatory bowel disease, leaky gut, acne, arthritis, etc, and a few servings a week for general health. However, always ensure to speak to your Naturopathic Doctor before starting any therapy to make sure it's right for you. References: Excerpted from Traditional Bone Broth in Modern Health and Disease by Dr. Allison Siebecker, in the Townsend Letter for Doctors and Patients Feb/March 2005 #259/260 p74. For the full article see: http://www.townsendletter.com/FebMarch2005/broth0205.htm

If you are experiencing blood pressure issues, you may have heard that reducing your salt intake is one of the best dietary changes you can make to help get your blood pressure under control. For years, the prevailing wisdom touted by major medical organizations is that significantly reducing sodium intake will improve blood pressure and reduce the risk of stroke or heart attack. Your doctor may have told you to keep your sodium intake under 1800 mg/d if you have a history or are dealing with cardiovascular disease. But that recommendation may be misguided, and low-sodium diets may actually do more harm than good. ​Why Does Salt Get Such a Bad Rap? Over a century ago, French scientists found a correlation between a high salt diet and high blood pressure in six of their patients. The findings were debunked just a short three years later, but the belief that salt was bad lingered. A half-century later and Dr. Lewis Dahl conducted a study on rats that were bred to have differing susceptibility to developing hypertension. Dahl induced hypertension in the rats by feeding them a high salt diet – 500 grams of sodium per day! The rats – unsurprisingly – developed hypertension, quickly. By reducing their sodium intake, Dahl was able to demonstrate that there was a link between hypertension and salt intake and that by decreasing sodium in the diet, hypertensive symptoms were abated. But we must remember, correlation findings do not necessarily equal causal relationships. While there is no dispute that Dr. Dahl’s research was well-intended, it was significantly flawed. For instance, the average American’s salt intake is roughly 8.5 grams of salt per day (compared to the 500 g given to the rats in the study). Furthermore, hundreds of studies conducted since Dahl’s work have demonstrably shown that reducing sodium intake alone does not significantly relieve hypertension. In May 2011, research published in the Journal of the American Medical Association reported that “the less sodium that the study subjects excreted in their urine – an excellent measure of prior consumption – the greater their risk was of dying from heart disease.”1, 2 Therefore the desired out, in this case preventing heart disease, is not successfully achieved by the intervention, which in this case is sodium restriction. Dahl’s study only marginally touched on the genetic component that may lead to developing high blood pressure. Certain segments of the general population are predisposed to being hypersensitive to salt; however, genetics is only one factor. Hypertension is a symptom -- not a disease itself – and is generally a symptom of a much larger health problem. Obesity, diabetes, and high cholesterol are all factors that contribute to high blood pressure. The Problem with Sodium Restriction Salt is our main supply of sodium – a mineral that our bodies need for everything from maintaining a healthy balance between intracellular and extracellular fluid to supporting electrical currents across cell membranes. Reducing our salt intake isn’t necessarily a bad idea, except when it is. Simply cutting salt out of your diet completely can actually cause more harm than not cutting it out at all. When salt intake is reduced, your body responds by releasing aldosterone and renin which increase blood pressure. If the sodium levels in your blood are too low, you could develop hyponatremia – a condition that causes the water levels in your blood to rise and the cells to swell. Being Heart Healthy is a Multi-Pronged Approach Elevated blood pressure is a problem that requires a holistic treatment solution. Simply reducing your salt intake is not enough, and arguably ineffective at preventing the real problem: a heart attack. A low-carb, low-sugar diet, along with regular exercise, will reduce blood pressure and improve your overall health significantly. Exercise and diet are important components in getting you back to health. If you are worried about your blood pressure or looking for ways to improve your cardiovascular health, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today! Sources: 1. https://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/ 2. https://jamanetwork.com/journals/jama/fullarticle/899663

Our bodies require the right nutrition and nutrients to function correctly. When we do not get the proper intake of these things, different functions and responses stop working correctly. Not only does maintaining the right levels of nutrients help strengthen the body’s immune system, but it can also reduce the risks of autoimmune disease. Autoimmune disease is a category of conditions classified by a dysfunction in the adaptive immune response, where the body’s immune cells have decided to target its own tissue. It suggested that autoimmunity may be triggered by viral infections, dysbiosis, chronic stress, vaccines, or occupational/environmental exposures, but the full mechanism of action still remains unknown. In response to triggers, the immune system begins to treat healthy tissues as invaders and attacks them. Essential nutrients can help restore balance to the immune system, as well as repair the tissues it damaged. It may also help prevent these conditions from occurring. Six nutrients people with autoimmune diseases seem to lack include: 1. B Vitamins All of the B vitamins serve important purposes inside our bodies including: Supports Immune Functions Promotes Cell Production Provides Energy Controls Hormone Levels Helps Regulate Moods Improves Digestion Improve Circulation Controls Nerve Response Helps Us Sleep For example, the B vitamin that helps with the production of white blood cells, the ones the immune system uses to fight infections, is B12. If your body lacks this nutrient, it will have fewer white blood cells to fight infections and regulate itself. 2. Vitamin D Our bodies naturally produce Vitamin D from exposure to sunlight. However, most people do not receive enough sun exposure to produce sufficient levels of this important vitamin. Interestingly enough, vitamin D has improperly been named a vitamin, and functions more like a hormone in the body. It helps teach the T-cells how to distinguish between invaders, like viral and bacterial infections, as well as cells that are identified as “self”. As such, it helps prevent the immune system from attacking itself. 3. Zinc Zinc helps support multiple components of our body's immune systems. It works at multiple layers from the skin cells to our lymphocytes. Zinc also works alongside B12 in promoting the cell production of white blood cells. 4. Omega 3 Fatty Acids Most people’s diets do not have sufficient Omega 3 fatty acids anymore, since our foods have higher levels of polyunsaturated and saturated oils in them. Omega 3 is a healthy animal fat found in fish and other foods like nuts and seeds. It helps support the absorption and utilization of B vitamins by the cells and promotes the production of appropriate antibodies and short-term inflammatory prostaglandins. 5. Magnesium Magnesium is a critical mineral for everyday bodily function. Magnesium levels can quickly be depleted from eating diets high in sugars and from high levels of stress. Reduced magnesium levels have been found to result in more pro-inflammatory cytokines being produced, which has an underlying correlation to autoimmune disease. 6. Selenium Selenium helps regulate thyroid functions as well as immune responses. Proper levels of selenium help reduce thyroid antibodies and reduce the risks of autoimmune disease. To help prevent or reduce the risks of autoimmune disease you need to make sure you are getting these six essential nutrients every day. Also take note that individuals currently suffering from digestive autoimmune conditions, such as Crohn’s, ulcerative colitis, and celiac disease may be experiencing impaired nutrient absorption, making appropriate doses of these critical nutrients through food and supplementation every more important. ​ For more information about naturopathic therapies for autoimmune disease or to find out what nutrient deficiencies you have, please feel free to contact Dr. Courtney Holmberg, ND at 647-351-7282 to schedule a consultation appointment today!

Magnesium is the 4th most abundant mineral in the human body. It is found in every cell in the body and is an essential component in regulating over 600 different biochemical reactions and bodily functions. It helps convert food into energy, build new proteins, repair DNA/RNA, regulate muscle relaxation, and balance neurotransmitters in the brain, nervous system, and gut. It has direct impacts on heart health, blood pressure, immune response, metabolic rates, and more. ​ Unfortunately, magnesium deficiency is on the rise, with an estimated 50% of the population in the US and Europe getting less than their daily requirement of magnesium (1). Historically, magnesium was abundant in the foods we ate and the water we drank. However, today, most soil-grown produce has been shown to be more magnesium depleted than ever, and even the grass and grains livestock eats lacks magnesium content. For those of us that live in the city, our water is treated with chlorine and fluoride to remove bacteria and minerals, like magnesium. Furthermore, the consumption of caffeine, sugar, alcohol, and medications like birth control pills, antihypertensives, insulin, and certain antibiotics all deplete magnesium further. One particularly important mechanism magnesium regulates is our balance and utilization of calcium. Every cell has a regulatory switch that controls the balance between calcium and magnesium, and when there is a deficiency in magnesium, the switch will allow excess calcium into the cells. This can ultimately lead to cellular calcification, amongst a number of other concerns, including: Muscle Cramps and Spasms – Calcium is essential for muscle contraction, whereas magnesium allows muscular fibres to unbind, and ultimately relax. As a result, low levels of magnesium may lead to muscle stiffness, cramping, and spasms. Calcification of the Arteries – Magnesium deficiencies increase the risks of calcification in the arteries as a result of unopposed calcium in the bloodstream. Atherosclerosis and arteriosclerosis are primary warning signs. Hypertension (High Blood Pressure) – Calcification can cause blood pressure rates to become higher. A Harvard study showed that those with the highest magnesium intake had the healthiest blood pressure levels. Fatigue/Lack of Energy – All of our cells contain adenosine triphosphate (ATP), a chemical that must bind with magnesium in order to convert itself into energy. With low magnesium levels, our energy molecules remain unusable, and as a result, our energy level often declines. Problems Sleeping – Magnesium promotes active muscle relaxation, and is essential for the proper function of our GABA receptors. When activated, GABA promotes restful relaxation, improving not only our ability to fall asleep but maintain sleep. Furthermore, Hormone Imbalances – There is a direct correlation between estrogen/progesterone and magnesium levels in women. The higher the hormones – the lower the magnesium. Additionally, increased hormone levels during pregnancy can quickly deplete magnesium levels. Low magnesium levels can make menstrual cycle cramping more severe. Pregnancy Health Complaints – Pregnant women tend to have more cramping, pregnancy-related high blood pressure, and other such problems, all signs of low magnesium levels. Depression and Anxiety – Chemical imbalances in the brain brought on by stress and anxiety could be contributed to magnesium deficiency, as well as certain types of depression. Furthermore, as mentioned above, magnesium’s relationship to GABA receptors means that lower levels result in a less relaxed state of mind. Deficiencies in Other Minerals – Without the right level of magnesium in the cells, other minerals, such as calcium, potassium, vitamin K and vitamin D, are not utilized correctly. Bone Density Concerns – In order for Vitamin D to be able to help absorb calcium into the bones, where it belongs, it needs the right amount of magnesium. Magnesium also works with a hormone called calcitonin that draws calcium out of the muscles, circulatory system, and soft tissues so it can be absorbed by the bones. With the proper magnesium levels in the body, risks for heart disease, heart attack, kidney stones, calcification in the arteries, and osteoporosis are reduced. To ensure proper magnesium levels, expose yourself to these magnesium-rich foods: Spinach and Chard: ~ 157 mg/cup Pumpkin Seeds: ~ 92 mg/1/8 cup Almonds: ~ 80 mg/1 cup Black Beans: ~ 60 mg/ ½ cup Avocado: ~ 60 mg/1 medium Dark Chocolate: ~ 95 mg/1 square (did you know specific chocolate cravings are suspected to be a sign of a Mg deficiency!) Bananas: ~ 30 mg/1 medium If you have experienced any of the signs discussed, and want to find out more about the benefits of magnesium, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today! Rosanoff A1, Weaver CM, Rude RK. Nutr Rev. Suboptimal magnesium status in the United States: are the health consequences underestimated? 2012 Mar; 70(3):153-64. Elin RJ, Rude RK. Oral magnesium and wellness. The Magnesium Report: Clinical, Research and Laboratory News for Cardiologists. 2000. Fox C, Ramsoomair D, Carter C. Magnesium: its proven and potential clinical significance. Southern Medical Journal. 2003;94(12):1195-201. Kimura M. Overview of Magnesium Nutrition. In: International Magnesium Symposium. New Perspectives in Magnesium Research. London: Springer-Verlag; 2007:239-260. Pumpkin Seed Nutritional Profile: superfoodprofiles.com/raw-pumpkin-seeds-nutrition

​Pain is something we’re all familiar with. It presents in a variety of different ways, and with a variety of characteristics. And while pain may have a very physical manifestation, it is acknowledged to be a complex physiological and psychological phenomenon. The reaction to pain is highly subjective and is influenced by a variety of factors. We know that actual nociception (the sensory nervous system’s response to harmful stimuli), is at least partially controlled by psychological, social, and situational factors. Furthermore, the perception of the intensity of pain differs from person to person. Despite these factors, all pain is typically managed the same way. Taking an over-the-counter pain reliever every once in a while, like Aleve or Tylenol, for rapid relief is okay. However, most don't know that there is an upper limit to the use of painkillers, and taking them more than the recommended amount may actually cause rebound headaches. Ibuprofen and Naproxen (Advil/Aleve) should be used at most 10 days/month, and Acetaminophen (Tylenol) no more than 15 days/month. Pain relievers are not intended for long-term relief, and far too often the underlying medical cause for the pain succumbs to self-medicated rather than being addressed. Contrary to what you might believe, over-the-counter pain relievers will not work for every type of pain we might experience. Furthermore, long-term use of NSAIDS has been shown to increase risks for heart disease, hearing, inflammatory bowel disease, and kidney function. NSAIDs, especially at high doses, have been shown to increase blood pressure, as well as increased the risk for heart attack and stroke. Aside from over-the-counter pain relievers, there are a number of other natural ways to combat pain, depending on the underlying causes and symptoms one is experiencing. Some of the more common natural ways to treat pain include: ​ Meditation – High levels of stress can lead to more muscle tension, as well as trigger headaches, reduce immune responses, and cause various body aches and pain. We see the art of meditation work quite successfully in the process of childbirth. A significant amount of literature confirms a more relaxed state lowers the autonomic nervous system response and decreases the perception of pain. Learning how to meditate to alleviate stress could very help reduce or control the perception of physical pain. Acupuncture – Contrary to autonomic relaxation, acupuncture is an example of a counter-stimulus therapy used to manage pain. Originally indicated to restore balance by inserting minute needles into specific locations on the body, acupuncture has been found to be effective in treating neck pain, back pain, fibromyalgia pain, post-surgery pain, arthritis, and headaches, including migraines. A large review of the literature confirmed 70% efficacy of pain management with acupuncture compared to placebo (1), and provided analgesic relief in 55-85% of patients with chronic pain, compared to medications like morphine, which has 70% efficacy (2). Needles can be inserted along meridians, directly into trigger points, or by a technique known as dry needling. Exercise – Light to moderate exercise can help reduce pain. Yoga, for instance, is a great solution to help reduce pain associated with arthritis, muscle tension, as well as back and upper body pain. Tai chi is another form of exercise that can also be used to reduce pain and discomfort associated with various disorders, like fibromyalgia. It has also been shown to have tremendous effects on mood and the ability to handle stress. One must be mindful to not push through the pain when engaging in exercise for pain relief. Curcumin – A member of the ginger family and the major chemical component of turmeric, this spice has numerous clinical trials confirming its anti-inflammatory properties in the management of pain relief and reduction. Curcumin has been shown to downregulate and even inhibit the formation of pro-inflammatory genes and cytokines (3), and I’ve personally seen it effectively manage everything from arthritic pain to inflammatory bowel disease (Crohn’s/Colitis). Curcumin is best absorbed with fat and can be added to sauces and foods you eat, drank as a traditional tea known as “golden milk”, or can be taken in supplement form (always ask your ND for advice on choosing an effective curcumin product, as most won’t be absorbed). Increase Intake of Omega 3 – Omega 3 fatty acids, particularly eicosapentaenoic acid (EPA) can help reduce levels of chronic inflammation and pain perception. These fatty acids are precursors to protective prostaglandins and have been shown to change ratios of prostaglandins associated with chronic inflammation (4). They are found in the highest concentrations of fish and certain nuts and seeds, such as pumpkin seeds and flax. It has also been found to be an effective way to lower the pain and discomfort associated with various types of arthritis, slow tumour growth, and improve depression scores! Its generally advised to have a minimum of 1000 mg daily combined EPA+DHA for maintenance of general health, and closer to 3-4 g daily for pain modulation and cardiovascular health. Once again, talk to your ND about what fish oil is right for you, as fatty acids come from numerous sources, are subject to a number of different extraction methods, and spoil easily. As you can see, there are numerous effective natural ways to treat pain that do not require taking over-the-counter pain relievers. Remember, supplementation with some of the aforementioned therapies is not always safe for everyone, especially those on blood thinning medication. To discover if any of these therapies are right for you, or to discuss more ways to alleviate pain naturally, please feel contact Dr. Courtney Holmberg, ND at 647-351-7282 to schedule a consultation today! ​ Lewith GT, Machin D. On the evaluation of the clinical efficacy of acupuncture. Pain. 1983; 16: 111-127. Stux G, Pomeranz B. Basics of Acupuncture. New York: Springer-Verlag; 1988. Bharat B. Aggarwal targeting, inflammation-induced obesity and metabolic disease by curcumin and other nutraceuticals. Annu Rec Nutr. 2010; 30:14. 1-14.27 Galarraga B, Ho M, Youssef HM, Hill A, McMahon H, Hall C, Ogston S, Nuki G, Belch JJ. Cod liver oil (n-3 fatty acids) as an non-steroidal anti-inflammatory drug sparing agent in rheumatoid arthritis. Rheumatology (Oxford). 2008 May;47(5):665-9.

Believe it or not, the foods we eat play an important role in helping our bodies manage our stress levels. During periods of time in which we feel overwhelmed with stress, it is easy to turn to “comfort foods” like ice cream, sugary sweets, chocolate, deep-fried foods, pizza, and others that make us feel good. Why do we crave these things, you might ask? Well interestingly enough, the foods we consume have a direct impact on the neurotransmitters our bodies eat. For example, eating dietary sugars and starches raise serotonin levels, giving you the temporary sensation of feeling calm and relaxed. Furthermore, the pleasure in doing so promotes dopamine release, which stimulates our reward system, and explains why the more sugar you have, the more your body will continue to crave it. However, the problem with “comfort foods” is while they initially bring a brief moment of relief, they do not last. Instead of reducing stress, these foods can make us feel tired and lethargic by spiking our insulin and cortisol levels, which ultimately directly impact the levels of stress we are experiencing. Furthermore, consuming large quantities of “comfort foods” during high levels of stress can cause a drastic increase in “bad” cholesterol levels, increase our blood pressure, and create long-term risks associated with heart disease and heart attacks. So when you are feeling overly stressed, rather than consuming your favourite “comfort foods”, it's best to turn your attention to stress-reducing foods that are good for the body. Choosing the right foods can help increase the levels of serotonin, without spiking cortisol. You should also include foods that boost your immune system response, as increased stress for prolonged periods weakens immune responses, resulting in more frequent periods of illness. The Dos and Don’ts You should avoid simple carbohydrates, like sugar because it is quickly digested by the body and only provides a short-term calming effect. Stay away from sugary sodas, candy bars, and other foods that are packed full of sugar, corn syrup or other such sugar-based sweeteners. Instead, choose complex carbohydrates because these foods provide the same calming effects as sugar, but last longer because they take longer to digest. Some of the foods considered complex carbohydrates include: Oatmeal Starchy Vegetables: sweet potatoes, carrots, turnips, squash Lentils Beans & Legumes For sweet treats, consider citrus fruits, like oranges and grapefruits, that are high in Vitamin C. Vitamin C not only helps the adrenal glands to reduce stress levels but also has added benefits for the immune system. If you feel lethargic or are experiencing an increase in the frequency and duration of headaches, along with elevated stress levels, this often indicates you are not getting a sufficient amount of magnesium in your diet. Magnesium is found in green, leafy vegetables, such as spinach. You will also find magnesium in salmon and soybeans, so you have several options. Additionally, salmon (and other darker meat fish) are considered a good source of Omega-3s, which are great for controlling spikes in the hormones that cause stress and at the same time, help reduces risks of heart attack, heart disease, pain syndromes, depression and PMS. Remember to always source wild fish or use supplements. Bonus tip: Sugar cravings can sometimes mean you’re not getting enough fat in the meal prior. Up your fat intake to offset these cravings. Increasing the number of vegetables in your daily diet can help combat energy crashes throughout the day. To get the most benefits from veggies, try to sauté them lightly or steam them vs boiling or frying them. Lastly, stay away from high-sugar fruits, like bananas and tropical fruits. While the sugar is natural, it still spikes insulin (and ultimately cortisol) the same way refined sugar will. Always aim to eat fruits with a high fibre food like oat bran or flax, as it helps to offset this effect. For natural health tips for fighting increased stress levels, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg, at 647-351-7282 to schedule a full health assessment today!

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 herpetiformis (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. It's 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 bread, crackers, and pasta 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 kinds of pasta is genetically modified, and because corn flour doesn't 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 of whole wheat pasta with a GI of 37 and a GL of 17 [2]. Also, if you didn't know, rice is loaded with 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, which 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 don't 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. The moral of the story is 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' sake, eat your veggies. [1] Low gluten diets may be associated with a 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? Environmental Working Group Food Database. http://www.ewg.org/foodscores/content/arsenic-contamination-in-rice