Kayla MacDonald, R.H.N., on-staff Nutritionist for Edible Island Whole Foods Market

Creating a solid foundation for a well balanced diet is vital to achieve optimal nutrient status, while meeting your daily fibre, protein and fat requirements for good health. In general, our dietary focus should be to include high quality proteins from a variety of sources, healthy fats including omegas, saturated fats and unrefined plant based oils, and of course, a wide variety of fruit and vegetables.

It is widely accepted that eating fresh produce is one of the most important components of a healthy diet, and a good rule of thumb is to eat “from the rainbow”. This means eating a variety of vegetables of different coloured flesh – everything from reds, oranges and yellows, to deep blues and purples. This is because each colour generally has a corresponding nutrient that it is rich in – for example, orange foods tend to be high in beta carotene, and dark blue or purple foods such as blueberries are highest in antioxidants. The deeper pigmentation of the fruit or vegetable is often indicative of the nutrient density of the food. One colour that is particularly beneficial to include on your plate is green.

Greens include everything from culinary herbs to sprouts to dark leafy greens. These mineral rich vegetables are loaded with calcium and magnesium, which are essential for structural (bones, joints) and dental health. Magnesium also acts as a muscle relaxant, which relieves muscle cramping and restless legs, and is often beneficial for anxiety, stress, and insomnia. Greens are also high in B vitamins, particularly folate, which is important for DNA and RNA synthesis, cell division, and prevention of birth defects. Greens are vital for vegans or vegetarians, as they contain both vitamin K and iron, two of the most common deficiencies in plant based diets. Greens are also high in fibre, but low in sugar and carbohydrates, which makes them perfect for balancing blood sugar, improving insulin sensitivity, and aiding weight management. Fibre also helps promote proper digestion and elimination.

Incorporating more greens into your diet does not have to be a chore. I get it, not everybody loves kale – in fact, the plant gets a bad reputation, often because it’s picked when it’s woody, bitter and out of season. Baby kale or winter kale is a much more tender, sweet option than woody curly kale grown in the heat of summer. But the options are endless – try spinach, different lettuces, mizuna, arugula, mustard greens, dandelion greens, broccoli leaves, watercress, chard, collards. Depending on the green, they can be eaten raw, steamed, or even placed strategically in foods so you can’t taste them. This can be a great option for kids (or stubborn husbands) – try blending spinach or lettuce into a fruit smoothie, or adding a handful of greens into your next soup or spaghetti sauce. Zucchini muffins count, too!

The first step to optimizing your overall health is adding more plants into your diet. Always opt for fresh, seasonal foods that have been grown locally. Start with adding a few cups of greens to your plate every day, whether that be cooked, raw, blended, stir fried, or stewed. Greens powders, liquids, and capsules are also available, which are a great option for picky eaters or busy bodies who aren’t always able to get time in the kitchen. But as always, health and nutrition begins on your plate!

Kayla MacDonald, R.H.N.

In holistic healthcare modalities such as naturopathy, nutrition, and herbalism, inflammation is often recognized as a root cause for many chronic and acute conditions. The four cardinal signs of inflammation include redness, heat, swelling, and pain, and these symptoms can depend on both the severity and location within the body. Inflammation can be easily detectable in acute injury such as a superficial wound or sudden sprain, where the area quickly swells and the pain is obvious. However, within certain systems, inflammation can be hard to detect.

It is certain that inflammation is linked to chronic pain from arthritis, gout, carpal tunnel, and other physical injury to the joints or muscles. Additionally, it contributes to digestive conditions such as irritable bowel syndrome (IBS), Crohn’s, ulcerative colitis, and diverticulitis. Autoimmune conditions such as celiac disease, rheumatoid arthritis, inflammatory bowel disease (IBD), and psoriasis are also effected. Emerging research is suggesting that inflammation within the brain can contribute to mental health conditions such as depression, anxiety, and mood disorders. Symptoms of the above conditions (and more) can often be managed, if not put into remission, by controlling this marker of disease.

For management of both pain and other chronic symptoms associated with inflammation, using food as medicine can be very effective. The first step is to minimize foods in the diet that promote inflammation. This includes any form of sugar – cane sugar, molasses, honey, maple syrup, agave, date syrup, dried fruit, and high-sugar fruits such as tropical fruits and melons.

Grains pose a similar issue, and also contain anti nutrients such as lectins, which further exasperate inflammation.

Next on the “avoid” list is processed vegetable oils, including refined sunflower oil, canola oil, soybean oil, safflower oil, peanut oil, and rice bran oil. These oils are extremely high in omega 6 fatty acids, are extracted using chemical solvents, and are often rancid or mildly toxic, all contributing to inflammation.

Focusing the diet on high quality, nutrient dense foods is key. Consume ample amounts of local, seasonal vegetables, smaller amounts of fruits, nuts and seeds, beans and legumes, high quality animal protein (grass fed beef, pastured pork, free range chicken and eggs, wild seafood, organ meats), and healthy fats from avocados, coconut oil, olives, and high quality saturated fats, such as tallow, pastures lard, and grass fed butter.

Another “food as medicine” approach to treating inflammation is using natural anti inflammatory foods and herbs. These foods include omega 3 rich foods such as fish, cod liver oil, and shellfish. In addition to omega 3’s, you may consider incorporating bone broth into your daily diet. Bone broth contains minerals, fat soluble vitamins, and anti inflammatory amino acids such as glycine and proline.

Numerous anti inflammatory herbs are available to use in cooking, elixirs, teas, and capsules. Turmeric be added to bone broth with a tablespoon of grass fed butter, and a pinch of both sea salt and black pepper. Alternatively, a paste of turmeric, coconut oil and black pepper can be made, to take by the teaspoonful twice daily. Note that although turmeric is natural, herbs are powerful drugs and should be treated as medicine. Individuals on blood thinners or other medication should check with their healthcare provider first.

Many conditions can be managed or improved by addressing inflammation, the root cause of many chronic health problems. This can be done through proper nutrition and implementing anti inflammatory foods and herbs.

Do you have a hard time relaxing or getting a good night’s sleep?  Are you always on the go and feel you barely have time to breathe?  Does it feel like your mind and your body are constantly ON and unable to be still?

Try Reiki!!!   Reiki brings a deep relaxation to the mind and body that is hard to experience in other practices when first starting out on your road to better health.  It is hard to relax when you just can’t get still!

Reiki is a gentle but powerful energy healing technique used for relaxation, stress reduction and balance that can promote healing on many levels.  It is typically given by ‘laying on of hands’ as you lie on a massage table fully clothed.  This higher frequency, positive energy flows through the hands of the practitioner into your energy field releasing ‘energy blockages’ by lifting and transforming lower frequency energies such as worry, fear, anger and anxiety.

This deep relaxation experienced with Reiki can have many beneficial effects such as:

• More calm/stillness to the body and mind
• Better sleep
• Increased clarity
• Improved decision-making
• Reduction of overwhelm and anxiety
• Reduction of stress and pain
• Opening to more love & compassion
• Shifting of old perceptions
• Dissolving of old habits/beliefs
• Increased intuition and trust in life

Many of these effects are immediate and last for days after your session and others are cumulative.  A great thing about Reiki is that you can learn to do it yourself for your own personal healing and it works well with any other practice you are doing or therapy you are receiving.  Give it a try today and find the stillness you need for better health!