Personal Post: On Making Peace with Imperfection

So here I am, back again, after a season-long technological hiatus.  These past 14 months have been a rollercoaster, reaching the apex just over 2 months ago, and now finally leveling out to near-normalcy again.

As a nutritionist I'm trained to piece together the symptomatology, the clues presented in my clients' cases, and chart the best course for them to take on their path to taking back control of their own health.  So it was frustrating when, in summer 2013, I had no idea what was happening to me.

I found myself suddenly faced with month-long periods.  I would bleed for a month; strangely, not enough to warrant the use of much more than 2 or 3 pantyliners per day most of the time, so for that at least I was thankful; but unfortunately, still with cramping bad enough that I resorted to ibuprofen more often than not.  The bleeding would then stop for a month (though on a couple of occasions, there were only 2 weeks' interim), and resume again for another month in the same way.

With this level of discomfort, I was miserable.  I began comfort eating whatever I was craving, telling myself I deserved it with the day I was having.  I had stopped going to the gym by November, consequently started gaining weight, pulled away from intimacy with my husband, and quite honestly, I believe I was depressed, amplified too by a couple of family tragedies in the last quarter of 2013.  I also felt ashamed that I, a person who should be exemplary in health and vitality, was sick and sinking into bad habits.

I finally had an appointment in December with my GP, who ordered blood work and an ultrasound.  My iron stores, not surprisingly, were low, so I took her advice and started an iron supplement.  The ultrasound revealed a "complex mass" of some kind on my right ovary, and by February a follow-up ultrasound confirmed that it might be a dermoid cyst, approximately 54mm in length.  I would be referred to a reproductive surgeon for a cystectomy.

One of many juices I made. Booster
Juice-inspired "Ginger Hammer":
2 large carrots, 2 navel oranges,
1 tart apple, and 1/2" piece
fresh ginger.

From what I knew, dermoids are something that can exist symptom-free in the body for one's whole life, and do not respond well to alternative therapies.  Again, that notion of the exemplary nutritionist reared in my mind.  I did what I could with what I knew while I waited for my referral; more to make myself feel like I was still in control, that I could still help myself.  I bought a juicer and started making fresh green juices most mornings; in addition to iron, I also took DIM supplements to help my liver process excess hormones, B complex for stress and metabolism, and curcumin to reduce inflammation; and as my cycles started to normalize again, gradually started a gentle workout routine again.

Over the course of the 4 months I waited to get into the OR, I made my peace with not having perfect control of the inner workings of my body.  That said, the stress of waiting still took its toll, and I continued to comfort-eat, more so in the weeks leading up to the operation.

Stress-eating aside, I felt I was finally on the upswing when it came time for my surgery in mid-July.  Knowing that possible risks of letting it alone could include torsion and atrophy of the ovary, and a resulting reduction or loss of fertility, I let go of being in control of the process, and made my peace that having the surgery was in my best interests right now.  

A few words about the surgery day itself: Having never been put under anaesthesia before, I was extremely anxious, and it was the scariest day I can remember - especially the last 20 minutes prior to entering the OR: waiting on the gurney, being told to get off the gurney and walk into the OR and lie down on the operating table under my own power (when all I wanted to do was turn and run), having electrodes placed on my skin and an IV hooked into my hand.  And after all that, I don't even remember the moment I closed my eyes; just waking up sometime afterward, and fading in and out of sleep for several hours afterward.

The recovery period was where I felt I could take control of my health again.  The relief of having this "mass" removed from my body was palpable.  The stress of waiting, waiting, waiting - lifted.  I would learn happily that the surgeon was able to remove the whole cyst and keep my ovary intact; and later on that biopsy revealed no malignancy.  I chose nutrient-dense soft foods for the first few days after the surgery: organic applesauce, smooth blended soups, homemade protein smoothies.  Once I was in the clear to do so, I resumed my regular supplements and added a few especially healing products to the lineup (a protein powder rich in l-glutamine, an amino acid important for tissue repair; a post-workout recovery shake loaded with anti-inflammatory ingredients; greens powder and omega-3; and a nourishing topical skin oil for the scars, to name a few).  

I gradually reintroduced myself to exercise, first with a light yoga DVD in the comfort of my basement a couple of times a week, and then returning to beach volleyball with my friends.  (The most uncomfortable part of this was not the incisions themselves, but the spray-on suture covering them.  As it eroded, it would irritate the surrounding skin, making it unpleasant to twist or bend too far.)  I also took the time off to step back from some of my obligations as a business owner and let myself readjust to my situation.

I still have a ways to go before I can say I'm back to where I was before it all happened.  I still have some extra weight to shift, some bad habits to break (comfort-eating admittedly top of the list), and motivation issues to overcome.  

I ran my first LPFL Green Smoothie Challenge
during my pre-op "waiting period".
The Challenge is back again for October!

To look at the positive, I'm getting back into a regular workout routine, my cycles are normalizing again, I'm reestablishing closeness with my husband, and rediscovering my interest in all things nutrition, which includes doing product research, running workshops, and bringing my Love Plants for Life offerings back in force for the fall and winter.  

It's my hope that sharing my experience, knowing that I'm not perfect and striving for a return to health myself, will inspire you to join me on the way.

Let's do this!

Check out my website's News tab for a calendar of events for this fall, including release dates for my Love Plants for Life offerings!

The information in this article reflects my personal experience and approach to my own health, and is not meant to replace the advice of your health care practitioner.  Talk to your doctor, naturopath, or registered nutritionist about your health status prior to adding any supplements to your routine to determine what's right for you.

February is Heart Month - 6 Ways to Show Your Heart You Care

Cinnamon hearts, paper hearts, heart-shaped boxes (of both the Nirvana and chocolate-filled variety)... the symbol of romantic love is ubiquitous in February, with Valentine's Day celebrations still fresh in our minds.  And perhaps not as well-celebrated, but definitely notable, February is also Heart Month, devoted to awareness of heart disease and stroke.  In that spirit, here are 6 ways to show your heart some love this month.

1) Antioxidants - particularly anthocyanins and coenzyme Q10 (CoQ10).  Anthocyanins are found in dark red, purple, blue, and black fruits and vegetables, such as blackberries, blueberries, cherries, raspberries, purple grapes, black plums, beets, eggplants, and purple potatoes.  A study using cherry juice highlighted its high content of antioxidants (particularly anthocyanins), crediting them for increased rate of cardiovascular recovery, as well as muscle strength recovery in a group of marathon runners, compared to the placebo group.  Try adding the foods listed above to reap the benefits.

CoQ10 is used for energy in the body, but also may assist recovery after a heart attack, improve muscle strength, and help lower blood pressure and angina.  It's found in several animal sources, such as game, beef, fish, dairy, and eggs, but there are also several plant-based sources, such as broccoli, spinach, peanuts, rye, wheat, and some berries.

2) Spices - especially cayenne, ginger, garlic, and cinnamon.  These spices can help improve bloodflow through vasodilation.  Their heat also improves bloodflow by causing flushing and mild sweating on the surface of the skin.  Additionally, they may also help thin the blood, and in the case of cinnamon, help regulate blood sugar fluctuations as well.  A recent study looked at the effects of aged garlic extracts and their beneficial effects when combined with certain blood pressure medications, noting better lowering effects than with just medication alone.  If you are taking blood thinning, anticoagulant, or blood pressure regulating medications, use caution when adding spices such as these to your diet, and particularly in the form of more concentrated herbal supplements.

3) Omega-3 fatty acids.  These unsaturated fats help keep the blood liquid and slippery, allowing for better bloodflow.  They are also naturally anti-inflammatory, helping keep blood vessels wide.  The most readily-utilized sources come from cold water fish, krill, and squid, since the form primarily found in their oils is pre-formed DHA.  Plant-sourced omega-3s, such as those from hemp, chia, walnuts, and flax, require more translations once in the body in order to reach the DHA form, but due to many factors, not least of which are stress and nutritional deficiencies, may get diverted from the right pathway.  That said, plant-based DHA supplements made from algae are a great back-up for plant-based eaters consuming omega-3s from other sources.  Again, if you are taking medications such as those listed in point 2, use caution with omega-3 supplements.
And don't forget other forms of unsaturated fats, such as those from olive oil, avocados, nuts and seeds.

4) Blood sugar balancing.  Prevent blood sugar spikes and fluctuations by avoiding high-sugar, refined foods, and eating regularly-spaced, macronutrient-balanced meals and snacks - that is, a combination of complex carbs, lean proteins, and healthy fats.  Too much sugar in the blood can lead to inflammation of the blood vessels.  One of the theories of arterial plaque formation implicates damage from high blood sugar as a possible cause.  Getting enough fibre can also help slow the rise of sugar in the blood, and help sweep excess out of the body.  Try swapping out your breakfast doughnut and coffee for a slice of sprouted grain toast and natural almond butter and cup of green tea.

5) B vitamins - especially niacin, folic acid and B12.  Niacin can help balance blood cholesterol and triglycerides, folic acid helps improve elasticity of blood vessels, and B12 helps the body metabolize homocysteine, which can build up in the blood and is considered a marker for heart disease risk.  Remember that B12 deficiency is commonly considered something that affects vegetarians and vegans more than it does omnivores, but omnivores actually run a greater risk of deficiency.  Additionally, a deficiency in B12 can also affect folic acid levels as well, since the two work better together.  Great sources of niacin include: seafood, beef, mushrooms, potatoes, peanuts, avocados, dates, passionfruit, oats, and brown rice; folic acid: oranges, kale, Swiss chard, asparagus, broccoli, avocados, oats, beans and lentils; B12: eggs, dairy, fortified plant-based milks and cereals, and red star nutritional yeast.  Fermented foods such as sauerkraut, tempeh, miso, and kimchi can help optimize gut flora, which in turn produce more vitamin B12 for you!

6) Exercise - with emphasis on resistance training and cardiovascular workouts.  Resistance training helps build overall muscle strength and endurance, helping to decrease risk of injury and disability over the long term.  You can do resistance training with weights such as kettlebells, plates, or bar/dumbbells, or your own body weight.
Aerobic workouts help increase the heart's strength and improves efficiency of the pumping mechanism, and improves dilation of the blood vessels and oxygenation of the blood, leading to a lower resting heart rate and less strain on the heart.  Be aware that pushing your heart rate too high during exercise can lead to sudden dizziness and feeling faint, and can increase the risk of a cardiac event.  Knowing your max heart rate (roughly 200 minus your age in years) and keeping your heart rate in a target zone of 60-80% of that max can help strengthen your heart without pushing it too hard.  High-intensity interval training (HIIT), which incorporates short bursts of high-intensity exercise with short rest or low-intensity periods, is a great way to get your cardio, and burn some fat at the same time!

What are your favourite ways to love your heart?

Heart-healthy recipe: Sweetheart Blood Orange Creamsicle Smoothie

Superfood Spotlight: Raw Cacao

It's no secret that I love chocolate.  Ask me what my favourite food is, and pretty much without missing a beat, I'll say "chocolate" with a big smile on my face.  Sure, there have been other contenders for the top spot on my ever-evolving list of favourite foods, but my heart unwavering belongs to chocolate.  And the (chocolate) icing on the (also chocolate) cake?  Chocolate - real chocolate, raw cacao, not the processed, cheap crap that commercial chocolate-flavoured candy bars are made of - is loaded with health benefits.

First, raw cacao scores high on ORAC (oxygen radical absorbance capacity) lists for antioxidant activity.  Antioxidants fight free radical damage that can play a role in the development of health issues such as atherosclerosis, inflammation, premature aging, and even cancer.  Raw cacao is high in antioxidant polyphenols, particularly flavonoids.

Second, it's high in minerals iron, calcium, magnesium, copper, and zinc.  Iron forms the backbone of hemoglobin in red blood cells.  Calcium regulates muscle contraction, buffers acidity in the body, and makes up bone and tooth tissues.  Magnesium tends to be an underrated mineral, even though it performs over 300 functions in the human body, including regulating muscle contraction in conjunction with calcium, alkalizing tissues, balancing absorption of calcium, cleansing the blood, and fighting migraine and muscle pain by causing blood vessels to dilate.  Copper and zinc need to be in balance in the body, affecting mental and reproductive health - possibly why it's considered an aphrodisiac, and a symbol of fertility in ancient cultures!

Third, it's a good source of the amino acid tryptophan, which aids in muscle repair, as well as converting to the neurotransmitter serotonin.  Serotonin is one of your feel-good, happy, calming neurotransmitters, and acts as a natural antidepressant.  Further, serotonin converts into melatonin, which is needed to help regulate your circadian rhythms and tell you when to sleep.  The catch: cacao is also high in stimulant caffeine, which can help improve focus and mental clarity during the day, but inhibits sleep, so it's best to indulge earlier in the day.  The good news: if you do have trouble falling asleep when you need to, indulging in tryptophan-rich foods like raw cacao earlier in the day (i.e. morning and early afternoon) can help your body produce enough serotonin to convert to melatonin when it's supposed to, meaning sleep should come easier when you do try.

So, other than a high-quality organic dark chocolate, let's look at some great ways to include raw cacao in the diet.

Raw cacao nibs (Camino, organic)

1) Smoothies.  Add 1 tsp. to 1 Tbsp. raw cacao powder to your morning green smoothie for chocolaty flavour, as well as energy and antioxidants.  If your blender can handle it, try cacao nibs instead.  One of my favourite combinations:
PB Cup Smoothie
- 1 organic banana (fresh or frozen)
- handful organic leafy greens (e.g. baby spinach, spring mix, kale...)
- 1 to 2 Tbsp. peanut, sunflower seed, or almond butter
- 1 tsp. to 1 Tbsp. organic raw cacao powder or nibs
- ½ tsp. organic cinnamon
- 1 to 1½ cups unsweetened almond or coconut milk
- 2 to 3 ice cubes (optional if using frozen banana)

2) Baking.  Replace regular cocoa powder with raw cacao to give your baked treats an extra health boost.  Brownies, zucchini bread, muffins, cookies... yummy!  Add raw cacao nibs instead of nuts or chocolate chips for crunchy chocolate flavour combo.

3) Cooking.  One of my favourite chili recipes calls for a tablespoon of cocoa powder!  Cocoa adds an earthy depth to cooked dishes.  Why not use raw cacao for an extra dose of minerals?  Other ways to use cacao in your cooking include stews, mole sauces (these are very complex traditional Mexican sauces), and marinades or rubs for protein entrees.

Banana Nut Bread Oatmeal

4) Oatmeal.  If you haven't checked it out yet, my recipe for Banana Nut Bread Oatmeal uses cacao powder and optional nibs for a chocolaty craving-satisfying breakfast or snack.

5) Chia pudding.  Chia pudding is made by adding chia seeds to a liquid or plant milk and allowing it to set in the fridge.  Add a spoonful of cacao nibs to the initial mixture.  If you want to add cacao powder to your chia pudding, do so after it has set, and add the powder with a little bit of extra liquid to help it mix in smoothly.

6) Trail mix and energy balls.  Add a handful of raw cacao nibs to your bag of raw nuts, seeds, and organic sulphite-free cranberries to make a delicious energy-packed trail mix.  Add a spoonful or two of raw cacao powder and/or nibs to a batch of Coco-Cranberry Energy Balls or Raw Brownies for a tasty pre- or post-workout snack.  Now hit the trails!

7) Hot beverages.  The next time you stop in at your favourite cafe, top your plain latte with a sprinkling of cacao powder for a mocha flavour without adding sugary flavoured syrup.  A little goes a long way!  And did you know that "chocolate" as we know it was once an unsweetened beverage, spiced with chilis and enjoyed either hot or cold, as a health elixir for stamina and energy?  I love to make my own version of spiced hot cocoa in the colder months - so much so that my recipe for Spiced Hot Cocoa is the November Recipe of the Month on my website!

What are your favourite ways to enjoy cacao?

Working Through ADHD & Anxiety with Nutrition

Welcome!  This post kicks off my Love Plants for Life Nutrition Blog, and I'm so happy to finally share this with you.  We're jumping right in with a topic that hits home for me: ADHD and anxiety.

My experience with ADHD and anxiety began in university when I was studying for my Bachelor of Music degree in piano.  I’d started noticing that I had trouble focusing in my classes, was quite restless, and frequently had trouble with working on assignments to the point where I would frantically try to pull them together the night before they were due; and that going onstage for graded recitals petrified me to the point that it really affected the quality of my performances.   These last items, since if they continued to affect my grades it could result in me getting kicked out of my program, prompted me to see my campus psychiatrist, following the suggestion of a close friend who had a longstanding diagnosis of ADHD.

I’ve always been considered an introvert – “quiet”, “shy”, and “withdrawn” are all words commonly used to describe me.  My acute anxiety (stage fright) symptoms include, but are not limited to: muscle tremors (my hands would shake so much that it affected my playing), gastrointestinal disturbances (indigestion, nausea, needing to go to the bathroom often), chills and cold extremities, heart palpitations… all of these usually starting first thing in the morning on the day of a performance, regardless of when it was scheduled during the day. 

Now, when the psychiatrist diagnosed (along with ADHD) social anxiety disorder, I was given a medication – a beta-blocker, usually for high blood pressure – to take half an hour before my performance.  And it did help, but rather than feel the weight of importance on a given performance, I felt pretty much the opposite – detached, that I was phoning it in, that the quality of this performance was inconsequential.  In a way, I almost preferred the anxiety, because at least it connected me physically to the performance.  That said, I’ve since found ways to better cope with anxiety. 

It took several years, until I started studying nutrition, to learn that following an Ayurvedic approach helps with both ADHD and anxiety.  In a nutshell, Ayurveda considers body and mind constitutions in terms of doshas.  The doshas represent Air (Vata), Fire (Pitta), and Earth (Kapha).  ADHD and anxiety are both considered Vata disorders.  It’s a state of being unsettled or chaotic, full of movement – like air currents.  A way to counter this is by eating foods that are considered Kapha – grounding.  This includes roots, fats, oils, proteins, warm and warming foods and spices.  It happens that building a diet around these foods at each meal and snack provides macronutrient balance, with complex carbohydrates, lean proteins, and healthy fats, and eating this way can help keep blood sugars stable.  Blood sugar imbalance can exacerbate anxiety symptoms, contribute to excess energy or restlessness, and disrupt concentration.  Keeping cold, dry, brittle, and raw foods to a minimum, as well as stimulants like caffeine, is also helpful.  Herbal teas such as chamomile, lavender, and rooibos can be calming as well.

On top of that, using adaptogenic herbs and foods can be very helpful for keeping the stress response and physical symptoms of anxiety down.  An adaptogen helps the body adapt to stress.  Herbs like rhodiola, ashwagandha, and maca; calming herbs like lavender and chamomile; carminative herbs like ginger, for reducing nausea and GI upset; vitamins C and B5 and magnesium can also be helpful to calm anxiety.  A formula I like is AOR Ortho-Adapt Vegan, which is a combination of some of these herbs and nutrients, as well as licorice and ginseng.  There’s also a non-vegan version that contains the addition of porcine adrenal tissue and cortex.  As with any herbal supplement, I strongly caution you to read the labels for contraindications and if you’re not sure, consult with your nutritionist, naturopath, or herbalist before taking them.  Discuss duration of usage as well, since many of these supplements are not meant to be taken long-term.

Homeopathic remedies like gelsemium may be helpful as well, and are usually not contraindicated with medications.  Bach flower remedies may also be useful.

Deep breathing, including an alternate nostril exercise helps, too.  To do this, block the right nostril with your thumb and inhale through the left nostril.  Close the left nostril with your ring finger and exhale through the right.  Repeat, breathing in through the right and exhaling through the left.  Repeat the series a few times to help calm your nervous system.  Additional breathing through the left nostril only can help further calm you down.  Combining breathing exercises with a gentle exercise routine, like yoga or tai-chi, can also be helpful to bringing the stress response under control.

Additionally, something I learned as I was preparing for my final oral exam in nutrition school, reciting positive affirmations or phrases to myself consistently and often, especially in the time leading up to the event, helps to keep hold of a calm state of mind.  I was able to literally talk myself out of being anxious.  Telling myself over and over again that I am calm, confident, that I know this, really helped, and I definitely encourage this practice of mental preparation.  A book I read at the time, and that I found helpful, is Shakti Gawain's Creative Visualization.  Using these techniques regularly can also help you uncover and release the root cause of your anxiety.  

Following this approach to balancing my ADHD and anxiety symptoms has really helped me become more focused and confident in my everyday life, as well as helping me get up in front of people to produce nutrition workshops, so that I can do what I love to do – teach people about the value of taking control of their health.

The Love Plants for Life Nutrition Workshop Series is running Monday evenings in July and Thursday evenings in August.

Please be advised that this article is not meant to replace the advice of your doctor or therapist.  Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.