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 regard 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? There are a number of articles circling the web on either side of the gluten fence. I'm not here to persuade you but to inform you, so listen closely. First off... what is gluten? Gluten, by definition, is a family of proteins, made up of gliadin and glutenin that give bread its elasticity, or ability to rise. The family that seems to be problematic in today's diet is found in wheat, barley and rye. Dr. Tom O'Bryan, a certified gluten practitioner in the US, discusses the reason for its "toxicity". He states that although not everyone may show symptoms of sickness from eating gluten, the human body does not produce intestinal enzymes to break down the gliadin component of the protein [1]. For someone with celiac disease, this is a serious problem. Their immune system produces an anaphylactic response when exposed to the gluten protein (even in minute amounts)... much like someone would with a bee allergy, but in their gut. These people often carry a gene that predisposes them to this condition, and a gluten-free diet is absolutely essential for them. The interesting fact is that there has been a 4 fold (or 400x) increase in the incidence of celiac disease over the past 50 years [1]. That leaves us with the question... Why is gluten suddenly a problem? Although wheat hasn't changed, and has been cultivated now for roughly 10000 years, its been only in the last 500 years that the actual content of gluten in wheat-based foods has gone up [2]. This is because gluten helps breads rise and holds food together, making for better texture, and is therefore actually added to foods already containing gluten. It can also be found in cosmetics, hair products, and household cleaners. It's important to note that although only 3% of those with the celiac gene actually develop celiac disease, roughly 30% of the population carries the gene. So why isn't everyone developing celiac? Tom O'Bryan states this is due to the concept of loss of oral tolerance - meaning overexposure and weakened gut health due to environmental factors may be the key to the expression of this gene [3] Can we test for it? The short response would be yes. Without boring you with the details, blood samples can test for antibodies to the gluten components to see if your body is mounting an immune response to them, but the gold-standard testing for diagnosing celiac disease is an intestinal biopsy, looking for destruction of the brush border, or "microvilli" of the gut lining. HOWEVER... it's very important to understand that lab testing is not the gavel of medicine. Clinical symptoms are just as, if not more important, than lab values. Now, science says these tests are very accurate at determining celiac disease - but only in those with full-blown villous atrophy, or complete destruction of the brush border. If the lab tests included all stages of symptoms, the stats drop to roughly 27-32% efficacy [4.5]. This means that, in this case in particular, the testing is really only conclusive for those with COMPLETE microvilli destruction, not partial or moderate states. Therefore, although people are symptomatic, they're experiencing false negatives with testing, and are deemed "non-celiac". This leads us to the topic causing the most controversy... Non-Celiac Gluten Insensitivity Have I lost you yet? So you've tested negative for celiac disease. Or in some cases, your blood tests are positive, but the biopsy is negative (for further info on this, check out this article). But you're experiencing symptoms. How can this be explained? A condition called "NON-CELIAC GLUTEN SENSITIVITY", or NCGS - is a condition that the medical community is slowly including as a clinical diagnosis. Basically, your biopsy does meet the criteria for celiac disease, but you're still mounting an immune response to gluten. While it's still largely misunderstood, there's research that attributes this phenomenon to "leaky gut syndrome", which is basically inflammation in the gut that develops from the environmental exposures that allow substances to pass between the cells instead of through. So now your immune system is reacting to the gluten you're intaking in a systemic inflammatory way, much like you're body would react to a bacteria or virus coming through the gut. This inflammation is not localized to the gut, as these antibodies cycle through your body, causing a number of indirect symptoms. such as bloating and gas, joint pain, skin conditions, mental fog/depression, fatigue, etc. This is where we see cross-linking between other immune conditions, such as Hashimoto's Thyroiditis (hypothyroidism), Inflammatory bowel disease, Systemic Lupus, Inflammatory skin conditions, etc. Some of the symptoms: the Journal of Attention Disorder (2004) published a study showing people with ADHD also reported the following list of symptoms, all of which improved with a gluten-free diet: 87% bloating 83% abdominal pain 31% sores in the mouth 68% lack of wellbeing 64% fatigue 54% headache 39% anxiety 31% joint or mm pain So is a gluten-free diet healthier? Again, the short response would be maybe. IF DONE PROPERLY. Since gluten-free has become so widely recognized as a healthier way of eating, many food companies have followed the trend of creating gluten-free alternatives. Now, just because something is labelled "gluten-free" does not mean this alternative is healthier for you - most cereals, bread, and snack foods are loaded with high fructose corn syrup to make up for the loss of gluten, which comes with a whole new bag of problems. What can I do? 1. eat NATURALLY gluten-free items If you've chosen to avoid gluten, also choose to avoid the alternatives. Corn and rice-based products are gluten-free but skip on the bread, cereal, and snack alternatives. Choose whole foods, increase produce and protein (grass-fed as opposed to grain), and up your omega 3s (flax, walnuts, fish, etc) to offset the more inflammatory omega 6s that come from grains. Choose items such as quinoa, rice, millet, or buckwheat for your grains. Cook with almond or coconut flour. Search the web for gluten-free blogs (they're everywhere). If you've got to have your bread fixed, find a great local gluten-free bakery you can trust. 2. do some further reading There is so much on this topic that I haven't even touched on. There's research on the theory that gluten sensitivity is correlated to Alzheimer's and Dementia, as well as a number of other neurological conditions. Although quite opinionated, these books are user-friendly resources to find out more: - The Grain Brain, David Perlmutter, MD - The Wheat Belly, Dr. William Davis, MD 3. address your gut Leaky gut syndrome is a consequence of lifestyle and environment. Many things cause inflammation in our enterocytes, leading to food allergies and systemic symptoms. Your naturopath can run a food allergy test, or IgG test to find out if you're having an immune-mediated response to any of the foods you're consuming - not just gluten. Learn more about FOOD ALLERGY TESTING HERE >> Furthermore, if any of these symptoms sound like something you're experiencing, see if naturopathy can help by booking your naturopathic consult HERE >> References: Celiac Disease on the Rise. Mayo Clinic: http://www.mayo.edu/research/discoverys-edge/celiac-disease-rise US perspective on gluten related disease. Clinical and Experimental Gastroenterology. http://cdn.thedr.com/wp-content/uploads/2014/11/US-perspective-on-gluten-related-diseases-Leonard-2014.pdf Meresse B., , Ripoche J., Heyman M., Cerf-Bensussan N., Celiac disease: from oral tolerance to intestinal inflammation, autoimmunity and lymphomagenesis, Nature Vol 2 No 1, JANUARY 2009 Abrams JA, Diamond B, Rotterdam H, Green PH. Seronegative celiac disease: increased prevalence with lesser degrees of villous atrophy, Dig Dis Sci. 2004 Apr;49(4):546-50 Tursi A., Seronegative Coeliac Disease: a Clinical Challenge. BMJ 26 April, 2005.

For generations now, we have all been told that we must get our daily fix of cow's milk in order to get our required dose of calcium and build ourselves some strong bones. The 15$ billion-dollar Canadian Dairy Industry's marketing campaigns work hard to teach the public that if you're not drinking enough milk, you're not looking out for your own health. And while there's no excusing the truth that calcium is a key mineral in the makeup of your bones and that milk is a rich source of it, it gets a little more complicated than that. What most of us don't know is that milk itself may not be the best food source for our bodies to utilize all that calcium. In fact, it may be working against you... first things first... Let us start by pointing out an obvious fact - we are the only species known to drink milk past infancy, and more importantly, it's not even our own milk. The fat-filled, hormone-rich, mineral-dense cocktail a mother cow produces is intended to take her roughly 65 lb infant calf to a whopping 700 lbs in just under a year. That ratio in comparison to human development seems a little off to me... That infant then grows to a healthy size, develops dentition, and takes on solid food, leaving the milk behind. Yet we as North Americans never seem to really outgrow milk, and I say North Americans because there are numerous cultures around the world that have never tasted a drop of bovine syrup and have lived healthy ever after. Furthermore, there's a concern with the drug called rBST (recombinant bovine growth hormone) used to increase the milk yield from cattle. And much like the name suggests, growth hormone leads to the proliferation of cells in the body. Unfortunately, cancer cells from ovarian, breast, and prostate cancer are very receptive to this hormone, causing them to grow and spread at an alarming rate. Now the plus side is, no dairy cows within Canada are approved for the use of this hormone. However, that's not to say that Canada does not import dairy products from the US. In 2011, more than 102 million kilograms of dairy products were imported into Canada from the US, all of which were not rBST free. So if you've just got to have some of that creamy white nectar, look for this emblem on the packaging to ensure it's 100% Canadian. the sour facts... To summarize what's out there, plenty of older research supports the fact that calcium prevents bone loss, and milk is rich in calcium. Studies looking at fracture incidence in North American women conclude that a lower intake of milk in adolescence has an increased risk of fracture later on in life (1). However, according to the authors of the Save Our Bones program, the vast amount of research is often misinterpreted, with the underlying truth being that very little evidence actually shows a positive relationship between calcium and bone health, with an almost non-existent relationship between milk and bone health. A famous Harvard study in the late 90s followed a large group of women for 12 years, and concluded that drinking milk once or more daily actually increased fracture risk compared to those women who only drank milk once per week (2). An excerpt from the study: "These data do not support the hypothesis that higher consumption of milk or other food sources of calcium by adult women protects against hip or forearm fractures.” Furthermore, when you dig into the demographics, data shows that the countries that consume the most amount of milk actually have the highest incidences of osteoporosis and loss of bone mass. How is that so, when milk saves our bones? On the same subject line, similar results are seen regarding calcium when you compare African tribes who consume less than 350 mg of calcium a day and almost zero incidences of broken bones with the Eskimo tribes who survive on fish bones loaded with calcium and have one of the highest incidences of osteoporosis in the world (3). That being said, I think it's also very important to recognize other factors involved here, as the lower incidence populations also have higher amounts of vitamin D exposure and greater amounts of daily exercise - hint hint. what the dairy industry doesn't tell us... There's some evidence out there to suggest that milk may increase the risks of certain types of cancer for both men and women. The sugar in milk, called galactose, which is digested to the well-known allergenic sugar, lactose, may have some effects on ovarian cancer risk. While not all studies suggest this, one Harvard study pooled results of multiple trials to conclude that with a high intake of lactose (unspecific to which type of dairy it came from) there was a modestly higher risk of ovarian cancer. It's not to be ignored that this may actually correlate more so to the hormonal compositions of today's milk, as ovarian cancer is hormone sensitive. With regards to males, a prospective study suggests men who consume high amounts of calcium (nearly 2000 mg/day or 3 cups of milk) may have anywhere between 39% to almost double the increased risk of developing fatal prostate cancer than those who consume low amounts (4,5). the take-home message... #1 substitute Scrap the belief that milk is needed to breed strong bones. Theres some fantastic alternatives out there that do the trick, and aren't squeezed from a cow's udder. Almond and Coconut milk are very tasty, they make for a delicious latte, and they can replace milk in any recipe (my favourite brand is Silk, as it contains no carageenan - a stabilizing agent linked to endocrine problems). Coconut yogurt is a delicious alternative. Stick to goat-based cheeses to avoid lactose. #2 balance What's important to know is that milk actually contains some ingredients, protein is the most prominent, that can have acidifying effects on our bodies. The problem lies in the fact that our body maintains an ideal pH to function properly, and the only way to neutralize acid is to add an alkaline substance or base. And where are the most basic minerals stored in our bodies? You guessed it - our bones. Now I haven't come across any HARD evidence to say this happens in humans, but mouse trials support this hypothesis. Offset things that acidify your body with the most basic, mineral-rich food group known to man, VEGETABLES! Mom did know best. Ditch the coffee (I know, I was devastated too), alcohol, sugar, cheeses and animal proteins for some mineral-dense, alkalinizing items like Spinach, Sprouts, Cucumber, Apples, Zucchini, and so on. #3 don't leave anyone out Vitamin D, vitamin K (found in dark leafy greens), magnesium, and phosphorus are ALL just as essential to bone health as the ever-popular calcium. Leaving one out throws off the whole matrix. Again, vegetables are the best sources of all these nutrients, as well as some healthy, safe, sun exposure. Evidence shows that a little daylight (up to 15 mins/day) actually increases vitamin D serum levels more effectively than supplementing with it. In the winter months, however, 2000-4000 mg/day of liquid (in a fat solution) vitamin D may be an easier option. And let's not forget the role of exercise - particularly the weight-bearing kind. There's no question that increased stresses on the bones from weight-bearing activity leads to a better, stronger, and thicker depositing of minerals into that beautiful white matrix. Park your car at the end of the parking lot and carry your groceries. Walk around the house with the baby, or puppy, or your husband if you have to, in your arms. Engage in some fun interval training, using your own body weight as the resistance. Get out and move. And most of all, don't stress if you haven't been drinking your milk... you may have done yourself a favour.

Whether or not you're new to the coconut oil craze, or you've been soaking your skin with it for years, there is no doubt you've made the right choice by hopping onboard. Despite the fact that this natural, drupe-based oil received unwarranted flak for a number of years for being a saturated fat, the jury is out... and we were wrong. And although it lacks a few extra double bonds, this oil has many - if not more - health benefits than a number of the other unsaturated vegetable oils that sit in most pantries today. But the best part… theres evidence to prove it. So without further ado, heres why… first things first… a lesson on fatty acids Generally speaking, fatty acids are long molecules found in both vegetable and animal products that are used by the body to create lubrication for our joints, insulation for our nerves, protective cushioning for our organs, and ultimately make up the outer membrane of every single cell in our body. By now, I'm sure you've begun to appreciate their importance. The key to remember about any fat is the types, quantities, and lengths of the fatty acids it contains. To explain, there are both saturated fatty acids (SFA), which lack double bonds (like coconut oil) and are therefore solid at room temperature, and unsaturated fatty acids, which contain double bonds (like our omega oils) and are liquid at room temperature. For a long time, if was believed that saturated fats were bad for our health, but that myth is debunked below. In the food industry, there exists a third form known as hydrogenated fatty acids, which basically means the unsaturated fat has been given a few extra hydrogen atoms to make it more stable at room temperature. However, in doing so, the break down of this product creates trans fats, which are not found in nature and are unrecognizable to our bodies, therefore ending up places they shouldn't - like the walls of our arteries. the myth about saturated fat A meta-analysis done by the American Journal of Clinical Nutrition concluded that we've had it wrong for years - saturated fats are evidently harmless, and there is "no significant evidence that dietary saturated fat is associated with increased risk of Coronary Heart Disease or Cardiovascular Disease". Furthermore, another study from the AJCN showed that replacing SFA with unsaturated fatty acids had no effect on the fluidity or stiffness of arterial walls. Now this doesn't mean that everyone at risk for heart disease should go liberally divulging on animals fats and cheese, as there is an importance to the type of saturated fat consumed, and of course in moderation. That importance is in it's length. Coconut oil is set apart from other fatty acids because it is made up predominantly (~70%) of medium-chain fatty acids, which are absorbed directly into the digestive tract and sent straight to the liver, and unlike animal and dairy products, they do not require bile salts for breakdown. Coconut oil is therefore a direct source of energy - remember this for later. To top it all off, a saturated fat like coconut oil tolerates high temperatures much better than most unsaturated fats like corn, sunflower, or olive oil, and that is due to it's higher smoke point. The smoke point of an oil is the temperature at which the oil begins to break apart, producing byproducts and free radicals that can be dangerous to the body. Most unrefined oils on the shelves (depending on their quality) have a smoke point ranging from 250 - 320°F, whereas coconut oil ranges upwards of 350°F. Therefore, the use of coconut oil decreases the risk of free radical damage from cooking. why we should all ditch the carbs for fat While every cell in the body burns glucose (the breakdown product of all carbohydrates), the heart and skeletal muscle in particular prefer fatty acids, as it is a greater source of energy production, and doesn't require insulin to do so. This point is very important, as so much of the population today experiences insulin resistance (the first step to type II diabetes) due to the overburden of insulin our body experiences from all the sugar we consume. FUN FACT: 4 g of sugar on a food label = 1 tsp of white sugar… think about it next time you read the side of a box. Moreover, the foods we eat and the sources they come from have effects on the way in which our body handles our hormones. Firstly, high amounts of sugar increases insulin, which counters cortisol, leading to more fat storage in the abdomen and less breakdown. Now for the importance of those medium-chain fatty acids I mentioned. One study shows that the thermic effects of medium-chain fatty acids in coconut oil are greater than long-chain fatty acids of equal calorie content, suggesting an important take home message: a calorie is not a calorie. There isfurther evidence to suggest that increasing medium-chain fatty acids in the diet can increase your body's energy expenditure by 5%, which averages an extra 120 calories burnt per day. The ketone bodies that are produced from coconut oil's metabolism is also shown to have appetite reducing effects, meaning less calories consumed throughout the day. So yes, it is too good to be true … sugar = fat storage, and fat = weight loss. other fabulous facts about coconut oil FOR YOUR SKIN and HAIR: it has an SPF of 10 (blocking ~20% of the suns rays), making it not only incredibly hydrating to the skin and hair, but protective. Furthermore, coconut oil is made up of ~ 60% lauric acid, a natural antiviral, antibacterial, and antifungal, making it a great topical treatment for infected wounds or fungal infections like tinea. Don't forget, it works the same way internally, for preventing things like candida. FOR YOUR BRAIN: we all know fatty acids are essential for brain function and development, but medium-chain fatty acids specifically are turned into ketones by the body, which some studies have shown to have therapeutic effects in conditions such as epilepsy and Alzheimer's. Something to consider... FOR YOUR CHOLESTEROL: studies show coconut oil increases levels of HDL (the "good" cholesterol) and lowers oxidative damage of LDL (the type that clogs our arteries when exposed to oxidative damage). FOR YOUR DIGESTION: because it requires no energy for breakdown or transportation across the intestines, people who suffer from IBS or Crohn's may benefit from the ease of coconut oil's absorption. More remarkably, those who suffer from gallstones or bile duct conditions will not be affects by coconut oil, as this fat requires no bile salts for emulsification. Hooray! FOR YOUR HEALTH: fat soluble substances, like vitamin A, D, E, and K, and minerals like calcium are all more readably absorbed when taken with coconut oil. Your mood, your bones, and your immune system will love you for it. REMEMBER: like any oil, coconut oil varies in quality. When choosing a brand, go for UNREFINED and VIRGIN forms (meanly those lovely medium-chain fatty acids haven't been destroyed in the making). My favourite so far - Carrington Farm's cold-pressed, organic coconut oil, found at Costco for a fantastic price (~17$ for a tub that will last you months).

the art behind the science If you're unfamiliar with Naturopathic medicine, or even simply how it's pronounced, don't feel disheartened... you’re not alone. It’s a question I get asked day in and day out, and a tough question to answer at that. You see, Naturopathy doesn't fit as easily into a categorical box as some might hope, primarily because the term itself serves as an umbrella for what is practiced beneath it. If you're looking to understand the criteria of a Naturopathic medical education, the modalities used, or how it compares to an allopathic curriculum, the AANM does a lovely job of breaking it down for you. Rest assured, your ND is well-educated in both the holistic and allopathic sides of medicine. However, the part I hope to emphasize is not the structure of the curriculum or the hours of clinical experience, but more so the beauty of the way in which it is practiced - the art of Naturopathy. The best analogy I like to give is to imagine a toolbox. While the hammer might be the chiropractor, adjusting our structural misalignments, or the electrical tape being the family doctor, mending our symptoms, or even the measuring tape being the nutritionist, quantifying the amounts from what we are made, it is best to look at Naturopathy as the toolbox itself. You see, it isn’t so much a defined medicine, focusing on single complaints, with sole modalities, or on one realm of health... but rather an overarching style of medicine, treating overlapping conditions, with multiple modalities, on the physical, mental, and emotional realms of health. And while every therapy applied (be it botanical medicine, nutritional supplementation, or even an acupuncture protocol) is researched for efficacy and cross-referenced with pharmaceutical modalities until the cows come home, the art is in the application and the combination of these therapies, and how - much like a painting - no two treatment plans are ever the same. Now, being both a patient and practitioner of Naturopathy myself, I've experienced this - shall we call it, style - from both angles. I can still recall the moments (not once, but twice) that I fell in love with natural medicine - first as a patient when I recognized that I was not merely a cookie who fit into a mould of what the medical system had planned for me, and secondly as a practitioner, when I realized the paintbrush was now in my hand. After conventional medicine had identified my symptoms, completed all its diagnostic tests, and ultimately run its course, my Naturopath went the step further to educate me on treatment options and lifestyle changes I could make to address the cause of why it all happened in the first place. And therein lies the beauty of the two realms of medicine working hand in hand - but that there is a whole topic all its own. I later fell in love all over again, when I began my clinical internship. Over the three years of long class hours, overwhelming amounts of dry theory, and endless late nights of cramming combined with un-naturopathic choices, I can now admit I had lost a feel for the art. My right-sided brain had shrivelled into the organic, sugar-free, sun-dried raisins I found myself consuming to fuel the days that had blurred into weeks. It wasn't until after the first few weeks of my clinical internship that my new non-textbook, multidimensional patients and acquired medical detective skills reminded me that not only did I love the art of this medicine, but that I was "in love" with it. So now that we've covered the common question of what, we must address what comes next - why? Can’t anyone buy nutraceuticals, or simply ask the guy behind the health food store counter what they need? Of course, they can. But much to Dr. Oz's failure, not every natural health product or home remedy is for everyone. The simple statement "drink more water" could kill a patient with congestive heart failure. And more importantly, not all health products meet therapeutic standards. A recent and widely recognized editorial published in Annuals of Internal Medicine blatantly concluded that vitamins and minerals were a waste of money. However, Dr. Alan Gaby, MD an expert in nutritional medicine, wrote a thoroughly researched response highlighting the importance of choosing the right products, with effective dosages and free of additives. So again, we come back to the art of individualized treatment, the importance of educated choices, and the use of treatments to best address the underlying cause above ameliorating symptoms. Naturopathy in a nutshell. But then again, that's just my take on things.