adamgrattonND

Should Everyone Be Eating Gluten Free?

2011-12-13T10:59:00.000-08:00

The gluten free diet has become mainstream enough to cause large food companies to boast a gluten free label on pretty much anything, even food items that would never be considered to contain gluten in the first place! So, is consuming a gluten free diet something everyone should aspire to? No, not at all, unless you fall into a certain population of people who should avoid it.

Celiac disease

We are seeing more and more people diagnosed with celiac disease. Is this because the disease has been covered in the media enough to bring it to the attention of most people, or is this growing prevalence a real issue? It's really tough to say and I would hazard both sides of that coin are likely part of the problem. If you are diagnosed with celiac disease, then avoiding gluten at all costs is a must. With celiac disease, you form an immune response to the protein gliadin, a protein found in wheat products, as well as others (barley, rye, bulgur, kamut, spelt, to name a few) and products derived from wheat products (gluten can be found in some stabilizers, preservatives, even make up). For patients with a severe reaction to gluten, even the small amount can cause serious digestive issues as the small intestine gets damaged in the process, decreasing a person's ability to absorb nutrients. There is a spectrum of tolerance to gluten in people with celiac disease, although regardless of the reaction, damage is being caused with consumption of gluten containing products. There is some evidence to support that anti gliadin antibodies (the antibodies formed by the immune system against the gluten protein) also cross react with proteins in the nervous system, which may explain some of the neurological symptoms people with celiac disease may experience.

Food sensitivities

Quite different from celiac disease, a gluten sensitivity is still an immune reaction to gluten containing foods, but the intestinal damage isn't present. People can experience a whole host of possible symptoms with gluten sensitivities: headaches, migraines, fatigue, weight gain, skin problems, gas, bloating, constipation, diarrhea, mental fogginess, joint pain, the list goes on. For these people, avoiding gluten containing products ensures that these symptoms are minimized or eliminated. People can react to pretty much any food, and this is the main reason why a hypoallergenic diet is a good idea if you think that something you might be eating is causing health concerns. Hypoallergenic diets are temporary, and allow for you to challenge your body with various food groups to narrow down what foods cause problems, and which ones do not.

Thyroid problems

There is a growing body of evidence to suggest that wheat proteins like gliadin cause an immune reaction that cross reacts with thyroid proteins causing thyroid dysfunction. The concept of immune cross reactivity is nothing new. It's the basis behind rheumatic fever where antibodies to the bacteria that causes strep throat also cross react with proteins found in heart valves, skin and joints. It is also the reason why people who have a latex allergy may also have allergies to avocados, bananas and kiwis. In patients with hypothyroidism, it is generally a good idea to avoid gluten containing foods to see whether or not it is a factor contributing to your health concerns.

Does a gluten free label mean that there is absolutely no gluten in that product?

No. There are companies that offer gluten free certification to product companies. There are also government standards that exist regarding labelling practices. The standard is generally set at no more than 20 parts per million for gluten. So technically, there is still some gluten in gluten free products, but at a level that only the most severely gluten sensitive people would potentially react. The FDA and Health Canada have adopted the 20 ppm threshold for a company to be allowed to state their product is gluten free. The 20 ppm value stems from the lowest threshold that current analytical methods can reliably detect gluten. As technology advances, it would be expected that the threshold match the lowest amount that can be reliably detected with the newer technology.

Gluten free is healthier

A common misconception. Commercial gluten free products are by no means healthier than their whole grain gluten containing cousins. Gluten free products tend to be higher in calories, much lower in fiber, and contain less nutrients than similar products made with whole grains. That being said, for people who rely heavily on wheat products in their diet, going gluten free is a good way to decrease your reliance on these foods. It is not generally a good idea to rely on any particular food for the majority of the calories consumed; a varied diet is the better way to go. So, if you are a bread addict 1) I would argue you probably have a wheat or gluten sensitivity and 2) you would be doing yourself a favour, even if you didn't have a wheat or gluten sensitivity, by laying off the wheat products and choosing an alternate for a bit. This is often one of the driving forces behind my patients planning a detox.

Can I consume alcoholic beverages on a gluten free diet?

Patients ask this question a lot. Hopefully it's not the only thing you're worried about when considering going gluten free. The answer to this question is yes, but there are some you need to avoid. Since gliadin is a protein, it is lost in the distillation process that is used to make liquor (vodka, rye, scotch, rum, gin, etc). Spirits are considered gluten free. Beer, on the other hand, doesn't follow the same distillation process, and still contains gluten proteins from the barley used in the fermentation process. Gluten free beers have sprung on to the market, but taste different a bit different. Wine is a bit trickier. It is generally considered gluten free as the amount of gluten is below the threshold for what is needed to be considered gluten free. Technically, wheat pastes and gluten products are sometimes used to help seal barrels or used in the filtering process. The final product typically falls under the threshold for gluten free status, but since each wine producer is different, you never really know. If you find one particular brand of wine to be an issue, it is very possible that a different brand is OK.

If you decide a gluten free diet may be helpful for you, it would be in your best interest to seek some advice from a health care practitioner that is familiar with such a diet. Any good naturopathic doctor would be able to assist you with making the transition, and provide some tips and recipes to get you started. For additional resources, the Canadian Celiac Association (www.celiac.ca) and the Celiac Disease Foundation (www.celiac.org) are quite helpful.

In health,

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Recipe: Thai Basil Chicken

2011-12-10T18:06:00.001-08:00

This is one of my favourite hypoallergenic diet friendly recipes as it is so flavourful (something often missing in hypoallergenic cooking). For those of you not following a hypoallergenic diet, it is easily modified to include food items left out, although to be honest, you probably won't really miss any of them in this recipe! That being said, I've provided an alternate recipe to be made with shrimp that works really well with basically the same recipe at the end of the post. This recipe deviates a little from traditional Thai basil chicken as it uses coconut milk to help draw out the flavours from the spices, in lieu of using fish and oyster sauces.

Thai Basil Chicken

Serves 3-4

Ingredients:

2-3 organic boneless skinless chicken breasts, cubed
2-3 organic carrots, chopped
2 organic celery stalks, chopped
1 medium onion, chopped
4 or more cloves of garlic, minced
1 small zucchini cubed
3 c baby bok choy
1 can preservative and sulphite free coconut milk
1 tsp unrefined coconut oil
juice of one lime
1/3 cup fresh chopped basil (Thai basil if you can find it, otherwise sweet basil can be used)*
salt and pepper
2 tsp Thai spice mix**

*Don't chop up the basil ahead of time as it will lose some of its flavour. If the leaves are small, feel free to add them whole. You can used dried basil if you must, but it really doesn't come close to the fresh leaf.

**There are two fantastic Thai spice mixes that I use. One is from Epicure (www.epicureselections.com) and the other is from Clef des Champs (www.clefdeschamps.net). The Clef des Champs blend is organic; epicure is not. Both are preservative free.

Add coconut oil to large saucepan over medium heat. Add chicken cubes and cook until browned. Remove from pan.

Add onion to the same pan and saute for a couple minutes, then add garlic and carrots. Saute for a few minutes then add chopped celery and bok choy. Continue cooking until carrots have softened a bit, but still have a bite to them. Add zucchini and spices and cook until warm. While you're waiting now's a good time to chop the basil.

Add the basil and coconut milk to the pan, reduce heat to low and simmer for 10-15 minutes or until the vegetables have reached the desired texture. If you like your vegetables crunchy, remove from heat and let sit for a bit to allow the flavours to intensify. Add salt and pepper to taste then stir in lime juice.

Serve with brown basmati rice (cooked with organic or home made chicken broth).

Note: red and green peppers work wonderfully with this dish. They are not included above as they are not part of a hypoallergenic diet, but are still quite a healthy option if they are not a food sensitivity for you.

Alternate: In lieu of chicken, cook one pound of large uncooked, peeled and deveined shrimp in 1 tbsp of butter, 2 cloves of minced garlic and some grated ginger. Remove and continue recipe as described.

Enjoy!

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Recipe - Salad Dressings/Vinaigrettes

2011-11-22T07:44:00.001-08:00

It surprises me how much salad dressings cost at the grocery store considering how unbelievable easy they are to make! People end up buying a few different kinds to have variety, when in fact, you could be as creative as you want just using what you already have at home. Why rely on a commercial brand which may contain MSG, artificial colours and flavours and other preservatives?

Your basic vinaigrette has three basic components: Acid(s), Oil(s) and emulsifier(s). The emulsifier is generally what people forget to add, but it's important as it not only adds flavour, but helps keep the oil and acids mixed together so they don't separate after you put in on your salad (or steamed veggies, or whatever else you like).

Acids

Typically these are your vinegars (balsamic, apple cider, red wine, rice, sherry, etc). However, citrus juices fall into this category and add a good depth of flavour (lemon, lime, orange, tangerine and one of my favs - blood orange).

Oils

You have to keep in mind the flavour of your oil as it makes up a good part of the dressing. People often go with a traditional extra virgin olive oil, but these are very flavourful and may not pair well with the type of dish you're serving. Grapeseed oil is a great oil as it's mildly flavoured. Sunflower, flaxseed, and avocado are also great. Very flavoured oils like walnut and sesame are generally only used in very small amounts. Canola and vegetable oils can be used, but need to paired with something very flavourful as they are strong tasting on their own. Flavoured oils can also be used here. There are many options.

Emulsifiers

The often forgotten ingredient. There are a few things you can use: mustards, tahini, nut butters, and avocado. I generally avoid dairy products, but yogurt and buttermilk could also be used. I've seen so many different flavoured mustards available in grocery stores. My favourite for the last little while has been a maple syrup mustard...spicy and sweet at the same time and has made for excellent vinaigrettes.

Once you've picked your flavours, all you do is combine your oils and acids in a 2-3 part oil to 1 part acid ratio and add a tablespoon or so of your emulsifier and whisk away (I generally use avocado or mustards, and when using avocados I typically add a little more than is needed to keep the dressing together because I like the flavour). A simple oil/acid vinaigrette (like a typical balsamic vinaigrette) will last awhile in the fridge. If you've added fresh spices and other ingredients it won't last as long, so keep this in mind when you're determining volume. Also, vinaigrette recipes are generally forgiving and you absolutely need to taste the vinaigrette before serving. Sometimes you need a little more oil, sometimes you need a little more acids, sometimes you need a little extra spices for flavour. Experiment with creating different blends and write down what you use each time so you know for next time (using a little bit of sesame oil and peanut butter as your emulsifer along with some rice vinegar makes for a great Thai dressing that goes great with Savoy cabbage).

The recipes below make about a cup. Feel free to halve the recipes to make smaller amounts. As you become more familiar with making your own vinaigrettes you can essentially eyeball however much you need depending on the number of people you're serving.

Basic Balsamic Vinaigrette

Makes about a cup (250 mL)

1/4 cup of a good quality balsamic vinegar
3/4 cup of good quality extra virgin olive oil (it should be green!)
2 teaspoons of dark brown sugar (like demerara)*
1/2 to 1 clove of garlic minced, depending on your tastes
salt and pepper to taste (about 1/4 - 1/2 tsp of each)
1/4 - 1/2 of a ripe avocado, mashed.

*if using a good quality balsamic vinegar you may not need the sugar, or less of it, depending on your tastes.

Mix all ingredients except for the oil in a glass bowl or jar. Whisk in oil or shake in jar with a tight fitting lid.

Traditional balsamic vinaigrettes don't add the emulsifer (avocado in this case), but I add it to combine the ingredients so they don't separate in the bowl when I serve the salad.

Basic Italian Dressing

Makes about 1 cup (250mL)

1/4 cup white wine vinegar
1/2 cup good quality extra virgin olive oil
1/4 cup grapeseed oil
Juice of one lemon (2-3 tbsp)
1/4 cup chopped fresh parsley
2 cloves garlic, minced
1/8 cup chopped fresh basil or 1 tsp dried
A few shakes of chili flakes (about 1/4 tsp or more depending on desired heat)
1/4 tsp dried oregano
salt and pepper to taste (about 1-4 - 1/2 tsp of each)
1/4 - 1/2 of a ripe avocado, mashed

Mix all ingredients except for the oils in a glass bowl or jar. Whisk in oil or shake in jar with a tight fitting lid.

Blood Orange Vinaigrette (my personal fav)

Blood oranges will be out in stores soon. I don't love regular oranges, but I do love the citrusy berry flavour of blood oranges. Their season runs in the winter from about December to March. Moro blood oranges have the deepest red colour and add a nice burst of colour to dishes prepared with them. Tarocco blood oranges come out a bit later and don't have the same intense red colour. They still taste great, though (although milder than Moros)!

Makes about 1 cup (250mL)

1/4 cup blood orange juice (make sure the oranges are ripe - roughly the juice of 1 or 2 blood oranges)
1 shallot minced (about 1 tbsp)
1 tsp dijon mustard
1 tsp honey
1 tbsp white wine, champagne or sherry vinegar
1/4 cup good quality extra virgin olive oil
1/4 cup grapeseed oil
salt and pepper to taste (about 1/4 - 1/2 tsp of each)

Mix all ingredients except for the oils in a glass bowl or jar. Whisk in oil or shake in jar with a tight fitting lid. You can add more olive oil if need be depending on the flavour of the blood oranges you use. Towards the end of the season you'll find blood oranges are not as juicy and a lot pulpier than the middle of the season. I generally wait until January before I grab any as the first of the season are usually picked too early.

Enjoy!

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Recipe - Curried Butternut Squash Soup

2011-11-15T13:47:00.001-08:00

Posting recipes is a new form of post for me, but one I hope to add to regularly in the future since I love to cook and have experimented with a number of whole food recipes and gluten free recipes.

In my last post I referred to eating in season. Although some of your typical go-to vegetables may be out of season, there is plenty to turn to like squashes, parsnips, carrots, turnips, cabbages, sweet potatoes, beets....the list goes on, but you'll notice they're mostly root vegetables. Root vegetables are loaded with nutrients, but take a bit longer to cook. One of my favourite things to do with them is to make soup. I tend to shy away from soup for most of the year when it's warm, but as soon as the leaves turn, it seems I can't get enough!

So, here's my favourite tried and true curried butternut squash recipe for you to enjoy!

Ingredients

FYI - you'll be putting this in a blender or using a hand stick to puree this when done so you don't need to be fancy with the cutting and dicing.

Makes 6-8 servings

2 tbsp olive oil or coconut oil

2 yellow onions, diced

3 or more cloves of garlic, minced (I put in about 6, but I know not everyone is addicted to garlic like I am)

1 tbsp minced ginger root*

1 tsp - 1 tbsp curry powder or paste (depends on how much you like curry)

4 cups vegetable stock (I use my home made stock, you can use a low sodium veggie or chicken stock or water)

1 large butternut squash or 2-3 acorn or pepper squashes (about 3 lbs) cut into 1 inch cubes

1 can coconut milk

2 tbsp lemon juice

salt to taste

1/4 tsp garam masala or a pinch of nutmeg or pumpkin pie spice

*I generally dislike mincing ginger, so I cheat. I keep my ginger root in the freezer and use a parmesan grater and shave in the desired amount of ginger

Heat the oil over medium heat (don't burn your oil) in a soup pot. Add diced onions and saute until soft, about 5 minutes. Add minced garlic and ginger root and cook for a few minutes more.

Add the curry powder or paste to the pot and cook the curry for a few minutes, stirring continuously to keep everything from sticking to the bottom.

Add the cubed squash and stock. Bring to a boil, then reduce heat to a simmer (keeping lid on). Simmer until squash is very soft (about 30 minutes).

Turn off the heat and let cool slightly. Puree in batches in a blender suitable for hot liquids or use a hand stick and do it directly in the pot.

Stir in coconut milk, then stir in lemon juice and garam masala/nutmeg/pumpkin pie spice.

Whenever you cook with curry it generally tastes better the next day. Refrigerate and reheat to serve. This also freezes well to use throughout the winter. Soups generally freeze well for 2-3 months. Just thaw in the refrigerator and reheat in a pot over the stove.

As an alternative to eating this as soup, I thin the soup using some fresh stock and use it as my liquid when making rice. Makes for a colourful and flavourful rice pilaf.

Enjoy!

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Getting Ready for Winter...

2011-11-04T20:53:00.000-07:00

The winter season is a rather demanding time for many people, especially those of us who live in colder climates. Not only do we have to deal with colder weather, but additional traffic issues due to snow, less sunlight, colds and flus, and the stresses and obligations of the holiday season. Recognizing that the winter season is rather taxing on us, it makes sense to do a little maintenance ahead of time to avoid crashing half way through. Think of it as winterizing your body.

Stay active

Just because it's cold out doesn't mean you can't be active. Sure, outdoor activities are fewer in the winter, but there's still plenty to choose from! If outdoor activities like skiing, ice skating, snowshoeing or hiking don't appeal to you, you may want to consider a winter gym membership, or undertake a new home workout program, or take yoga classes. Staying active not only helps maintain a healthy weight over the winter months, but it also helps maintain a health immune system to keep colds and flus at bay. It also helps keep your metabolism up so that you're warmer, for one, and better able at maintain mental and physical stamina at work or school.

Vitamin D

For some, the decreased sunlight is associated with depressed moods (seasonal affective disorder). If you're one of these people, you may want to try planning ahead, and taking a vitamin D supplement 6-8 weeks prior to the arrival of winter. Try to get out into the sun as much as possible, and leave the sunglasses inside. To get the most out of a sunny day, you actually have to see the sun. Sunglasses will just block the sun out tricking your brain into thinking it's still dark. Aside from vitamin D's potential to help with seasonal affective disorder, it will also help boost your immune system.

Eat right

This is something that should be done every season, but the types of foods you eat can go a long way in changing how you feel. It's unlikely an ice cold smoothie in the morning is going to get you moving on a cold winter's day! Look towards consuming hot meals whenever possible (you can make up a healthy batch of stone cut oatmeal and warm it up in the morning). Stews, soups are excellent choices for winter eating. Also, eat in season! Root vegetables like carrots, turnips and beets, and squashes like butternut, pumpkin and acorn are ideal for nutritious winter meals. Not only are they cheaper, but they're going to taste a lot better than that imported from who knows where asparagus you're eating, and it's a lot better for the environment, too.

Home Heating and Humidification

Home heating significantly dries out the air and has a hand in causing dry skin, sore throats and sinus problems. Also, a poorly maintained furnace will blow dust and allergens around all winter potentially causing allergic issues. Ensure your filter is clean, and replace as necessary before the furnace is turned on. A non-heating humidifier in bedrooms can also help keep the air moist, especially while you're sleeping, to ensure that your nasal passages don't dry out.

Stress Management

This is really a year long thing...but for those of you with rather hectic holiday schedules, have busy year end work duties, or find the winter/holiday period particularly stressful, think ahead and ask your naturopath about taking adaptogens. Adaptogens are herbal medicines that help your body buffer the effects of stress on your body. By buffering the effects of stress you'll not only feel better, but avoid the suppressive effects stress hormones have on your immune system. In addition to adaptogens, working towards changing your perception of stress will pay off again and again. Work towards identifying your big stressors and changing the way you perceive them to avoid the automatic negative thinking that often goes along with these triggers.

With a little planning, the winter doesn't have to be a dreaded annual occurrence. For more specific strategies to winterizing your body, or for help with more individual cold weather health concerns, visit your naturopathic doctor.

In health,

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Putting a milk frother to good use...

2011-07-21T12:36:00.000-07:00

This diverts a bit from my typical blog posts, but it's something I use so often and am surprised by how well it works. There are a number of published studies outlining the benefits of whey protein consumption immediately following exercise. It helps get sugar into your muscles leading to improved endurance and helps with increasing muscle mass and fat loss over time following resistance training. All great things! Now, whey protein isn't for everyone, as some individuals report having digestive issues (upset stomach, diarrhea, etc) following whey protein consumption, and it should not be consumed by people avoiding dairy for whatever reason (as it is milk derived). For those of you who do tolerate it, you probably find the biggest drawback being the clumpiness. I know I do. I've tried making a little paste with a little juice, then adding more juice, which worked ok, but was a bit of a pain. Then I remembered the $8 milk frother I've had sitting in my gadget drawer and thought, "it's worth a try!"

You can get one of these things at most kitchen gadget selling places...even Ikea (I shouldn't be surprised). They're battery operated, and cost less than 10 bucks at most stores. This little thing has completely changed my protein shakes. I typically work out at home, but even if you were taking a protein shake with you, this would definitely help. Add your juice (or water, or whatever you like to mix your protein powder with) to a tall glass, put in a scoop of protein powder (and a scoop of greens powder if you want) and then mix with the frother. Turns my mango juice and vanilla protein powder into a frothy juice smoothie in 10 seconds. Well worth the 10 bucks I paid for the thing! And best of all...NO CLUMPS!

I've tried mixing mashed bananas into the juice with this, which just led to a rather intense cleaning session, so I do not recommend trying to mix anything but powders and liquids with it. When buying a whey protein powder, look for one that has no added carbohydrates (no sugar added) and gives you about 30 grams of protein per scoop.

In health,

Adam Gratton, ND

Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Is There Any Value to Patient Self Diagnosis?

2011-07-15T09:46:00.000-07:00

Face it...we've all likely done it at some point. "That's new," you think to yourself, and off to the computer you go, typing in your symptoms and letting Google work it's magic, yielding what is likely a huge number of websites, forums, images and blog posts that discuss various conditions. There are a growing number of self diagnosis websites designed to take your symptoms and cross match them with a small database and spit out a list of potential diagnoses. Is there any value in these self diagnosis sites?

There have actually been a few studies done regarding this behaviour. At a glance, one might think that using Web content to self diagnose would lean towards a decrease in reliance on health care practitioners. In fact, it appears the opposite might be true, but not for a great reason. It appears that using Web content to self diagnose often fuels concern and anxiety due to the fact that these sites tend to lead patients to focus more on emergent and rare conditions versus the most likely ones. If you think about it a little further, this sort of makes sense. Every self diagnosis website has a disclaimer (actually, any website that even comes close to talking about health information has a disclaimer), and for good reason. The information contained in any website does not, and cannot, replicate the advice of a doctor sitting in front of you and taking a medical history and performing a physical exam. So, in attempting a diagnosis, these sites will generally lead you to a situation where it states "see a physician" so that they're never on the hook for someone not seeing a doctor when they should.

This last statement should make you pause and think. "Why don't I just go to a doctor in the first place?" Good question! There's something to be said about getting a little background info prior to setting foot in the doctor's office. We all want some kind of idea as to what is going to be done/ordered/performed/asked so that we can prepare. If a patient knows ahead of time that an invasive procedure is likely to be performed, then the patient can prepare themselves mentally for that to be done.

Additionally, it's naive for any health care provider to assume that they know more about a patient than the patient themself. Patient's are actually quite good at diagnosing certain conditions reliably. A study with a sample of women showed that they're really accurate at self diagnosing urinary tract infections. Other studies show that people are generally good at diagnosing head lice and being able to differentiate between a migraine and a headache. There's also something to be said for the fact that a patient knows themself better than anyone else. They know what it feels like to have an upper respiratory tract infection, so when it feels different, the impetus to seek medical attention is there.

Many patients, if not most, come into the office with a provisional self diagnosis based on what they've read on the internet. And the vast majority of the time, their diagnosis is possible. Health care providers get concerned with two things: when internet research convinces a patient not to seek medical care and when internet research drives self treatment. For me, this is especially true with self treating using off the shelf supplement type products, espeically those containing herbal preparations, given the potential for drug-supplement interactions.

I would encourage anyone who relies on internet diagnosis to seek a second opinion from their primary health care provider to discuss a diagnosis and treatment options. If you are avoiding your health care provider, critically evaluate the relationship you have with him or her. If you do not like the relationship you have with your health care provider, talk to them about it during a visit. If you don't feel like that is going anywhere ask for a referral to a new one. Consider adding another member to your health care team, like a naturopathic doctor, where you might have more time to discuss your health concerns, and who will encourage you to seek advice from a medical doctor when you need it. I often see patients role their eyes, or flat out refuse to see their medical doctors, when I feel it is warranted, as they do not have the greatest relationship with their medical doctor. If that's you, ask yourself why? And above all, be open to the possibility that your self diagnosis is not the right one.

If you are looking for a family doctor in Ontario, use the doctor search function at the College of Physicians and Surgeons of Ontario website

If you are looking for a licensed naturopathic doctor, use the find a naturopathic doctor search funtion at the Canadian Association of Naturopathic Doctors website, or the find an ND function at the Ontario Association of Naturopathic Doctors website.

In health,

Adam Gratton, ND

Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

The Far Reaching Benefits of Fiber

2011-07-06T09:58:00.000-07:00

There's a very good reason why we hear so much about increasing our dietary fiber intake. TV commercials, print ads, your naturopath consistently telling you to eat more fiber and drink more water. A recent study in the journal Archives of Internal Medicine looked at the relationship between dietary fiber intake, and the corresponding overall rates of death from a variety of causes.

First, what exactly is fiber?

To answer that, let's look at the two types: insoluble fiber and soluble fiber.

Insoluble fiber is all the stuff in plants that our bodies cannot digest into something that the body can use as a fuel. It is inert (in that it doesn't react chemically with anything it comes into contact with) and attracts water into the intestines (simply because it is there). This helps bulk up stool, allowing for easier bowel movements, and more frequent bowel movements. This is important in two ways: it helps with easier bowel movements to reduce the chances of developing health concerns like hemorrhoids, and it also decreases the amount of time stool comes into contact with the lining of your intestines. Since the liver dumps a lot of detoxification end products into bile (and therefore into stool) it's a good idea to minimize how long the lining of the intestine is sitting in contact with these chemicals. Sources of insoluble fiber include: fruit and vegetable skins, the bran of grains (like oat and rice bran - it's what we mean when we say "whole grains"), dark leafy greens, nuts, seeds and vegetables.

Soluble fiber is different in that it itself absorbs water and turns into a gel-like substance (put some ground flaxseeds in water and let is sit for a half hour and you'll see what I mean). Soluble fiber slows down digestion, and in doing so, helps with your overall blood sugar levels and how much insulin your body releases during a meal. It also helps you feel full, faster, and therefore assists with maintaining a healthy weight. Additionally, it can also decrease cholesterol levels by interfering with the absorption of cholesterol from the diet. Sources of soluble fiber include: whole oats, fruit like apples, pears, oranges and, berries (blueberries, strawberries, etc), nuts, seeds (flaxseeds, psyllium, etc).

So what did this particular study tell us?

Well, there's been a lot of research suggesting a role in reducing specific diseases, namely heart disease and colon cancer. What was unique about this study is that it looked at overall cause of death (all cause mortality), and found that in adult men and women who consumed the highest amounts of fiber compared to the adult men and women who consumed the lowest amounts of fiber, there was a statistically significant reduction in overall mortality. This includes cardiovascular deaths, cancer deaths (from any type of cancer), death from respiratory diseases and infectious diseases!!

The group with the most benefit consumed an average of 30 g of fiber per day, or more. When the study looked at the source of fiber, they noticed that grain based fibers, and fiber from vegetables conferred the greatest reduction in overall cause of death in both men and women. In women only, fiber from beans and legumes also conferred a statistically significant reduction in overall cause of death (although this doesn't take away the nutritional benefits of beans and legumes for men, or the benefits of fruit for both men and women).

Refined foods and grains have long been frowned upon by health care providers given their lower nutritional benefit (white breads, white rice, white pasta, potatoes, etc). It is in most people's best interest to ensure they are consuming enough fiber from whole grains and vegetables from as early an age as possible to ensure the best chance at preventing a whole host of health concerns.

For a quick reference, you can take a look at this Dietary Fiber List for the amount of fiber in a large selection of common foods. Also, pay particular attention to the nutrition labels of the food you buy as the amount of dietary fiber per serving is listed on the label. Choose foods that have higher fiber content.

Study reference. Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. Archives of Internal Medicine 2011; 171(12): 1061-8.

In health,

Adam Gratton, ND

Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

The Bad and Ugly of Energy Drinks (there really is no good)

2011-03-11T11:09:00.000-08:00

The energy drink market is one of the fastest growing markets with an annual expected global sales figure of around $9 billion in 2011. Young adults, adolescents and children (essentially the under 25 age bracket) are responsible for half of all consumption of energy drinks; a clear message that the clever "antisocietal" marketing strategies for these beverages has had some effect. With names like Red Bull, Monster, Rock Star, Full Throttle, and even Cocaine, these beverages generally appeal to the younger consumer.

Health Canada has recently turned their eye towards these beverages and is about to publicize its findings with respect to adverse events stemming from the consumption of these beverages. So what's the big deal with these energy drinks? Well, the biggest concern has to do with the excess caffeine consumption in kids. Secondly, there is a growing amount of research linking the regular consumption of energy drinks to increased risks for stroke, diabetes and seizures. The number of caffeine overdoses have been growing along with the market, especially among college and university students. Energy drinks have little to no therapeutic benefit and have generally been marketed as an "energy supplement" to avoid strict regulations from the government. The only thing they really do is provide another caffeine source.

So what is actually in these drinks? Well, aside from water, a bucket load of sugar (anywhere from 54 to 62 g of sugar per can). This is about the same amount of sugar you typically get in a can of pop (which itself has a large amoung of research suggesting a role in the growing obesity and diabetes concerns). Energy drinks also typically contain a number of the following ingredients: taurine, glucuronolactone, B vitamins, Ginseng extract and Guarana extract, and the most obvious, caffeine (and generally lots of it).

Taurine is an amino acid, and the most abundant one inside your cells. It is a normal part of the human diet. Taurine itself is used therapeutically in cardiovascular disorders, and conditions affecting skeletal muscle. It's also used by the body to make bile acids (which helps you digest fat) and has antioxidant and antiinflammatory properties. The amound of taurine found in energy drinks is substantially low, and nowhere near the amount needed to be considered "therapeutic."

Glucuronolactone is a naturally occurring substance (produced in very small amounts in the body). There is some research to support an immune boosting function with supplementation. However, like taurine, the amound contained in energy drinks is far below what would be considered a therapeutic dose, and little research has been done in humans to provide information on whether it is beneficial or harmful.

B vitamins are water-soluble vitamins required by your body to ensure that biochemical reactions take place the way they should. They help with mitochondrial (the cellular power plants) function and energy production. The companies that make energy drinks state that the B vitamins are the "key" to converting the giant amounts of sugar into energy. B vitamins may very well help with energy levels, but there is little research to back up the statement that the B vitamins help convert the sugar load into energy. Sugar will be used as energy, but excess sugar will be stored as fat, plain and simple.

Guarana is a rainforest vine that has been domesticated in the Amazon for its caffeine rich fruit. Guarana seeds contain more caffeine than any other plant in the world. The role it plays in energy drinks is merely to function as a "natural" source of caffeine. The amount of caffeine in the beverage derived from guarana varies between beverages. The total caffeine content of the beverage is what consumers should pay attention to as there is no difference between guarana-derived caffeine, and synthetic caffeine.

Ginseng has historically been used in Traditional Chinese Medicine to increase the body's resistance to stress and increase energy. Taken as a supplement, ginseng is quite good at functioning to reduce the stress effect on the body, increase energy and help with improving mood. In large amounts, ginseng can cause a number of side effects. Much like the other "medicinal" ingredients in these energy drinks, the amount of ginseng found is quite low, and nowhere near what would be considered a therapeutic dose.

Ginkgo is another Traditional Chinese Medicine herb that has antioxidant properties, and has historically been used to help with improving circulation. Many people take ginkgo to improve memory, although there is little evidence to support its use for improving memory in the average person.

When you boil the ingredient list down to ingredients that are found in high enough levels to cause some sort of effect, you're generally left with water, sugar, caffeine and some B vitamins.

The caffeine has been the cause of most of the concern (the amount of sugar a close second). The average caffeine content of a can of pop is about 30 mg. The average caffeine content of energy drinks is about 80 - 100 mg for the same volume (an equal volume of coffee is about 135mg). The newer "energy shots" beverages often contain double the caffeine found in the average energy drink (200 - 300 mg of caffeine per shot). A study looking at caffeine's effects in adolescents showed that heart rate and blood pressure increased following caffeine intake. Additionally, caloric intake was increased following caffeine intake (the study monitored how much the teens ate during the study session, and the time following the intake of the caffeine). The same effect has been observed in adults following consumption of energy drinks, and that these elevations in heart rate and blood pressure are still present a week after the consumption of the beverage. Additional concern has been raised with mixing energy drinks with alcohol, which promotes dehydration and can mask some of the effect of alcohol intoxication, leading people to think they are less intoxicated then they actually are (caffeine does not change the blood alcohol concentration, just the perceived effects of alcohol). Obviously a big concern given the rates of drunk driving and deaths associated with driving while intoxicated. Also, caffeine itself has been found to increase the reinforcing effects of nicotine, another big concern, especially in young smokers.

When it comes to relying on stimulants to get you through the day, one should really ask themselves why they need them in the first place. Often people state that they have difficulty sleeping, then rely on stimulants like caffeine to get them through the day, only to not sleep again at night, starting a vicious cycle. It's in your best interest to explore treatments for your underlying health concerns, rather than rely on a stimulant to keep you going throughout the day. And in my opinion, if a beverage has a warning on its label stating that you should drink no more than one can per day, it's probably best to not drink it at all!

In health,

Adam Gratton, ND
Naturopathic Doctor
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

Forest Bathing???

2011-03-05T09:56:00.000-08:00

You read it correctly....forest bathing. No soap, loofahs or anything required, just a forest and you. There is a growing area of research that has been looking into the effects forest environments have on the health of individuals. All of this research has been conducted, so far, in Japan and is referred to as "Shinrin-yoku." Loosely translated as "taking in the forest atmosphere" or "forest bathing." In these studies, participants who spend a predetermined amount of time in a forest environment are compared to individuals spending the same amount of time in urban environments. The changes that have been described are quite amazing. Six studies have been published since 2006. In these studies, it has been shown that the "forest bathers" have lower blood pressure and heart rates while spending time in a forest environment, compared to the participants spending time in urban environments. Additionally, the "forest bathers" have lower levels of cortisol (our stress hormone) and lower immuoglobulin A. Thus, it has been suggested that spending time in forest environments reduces the body's stress reactions and allows for, albeit transient, reduction in stress. Immuoglobulin A is generally elevated in individuals with chronic stress, so a decrease in this suggests a reduction in the stress response, not a suppression of the immune system.

Forests environments have historically been perceived as peaceful and grounding, and are very much a part of Canadian culture. Additionally, there has been some research looking into the forest's ability to enhance immune function. Again, Japanese studies have looked into a group of plant based molecules called phytoncides. These molecules have been shown to increase natural killer (NK) cell activity (NK cells are immune cells that have the ability to target infected or damaged cells - like cancer cells - and kill them). Phytoncides have also been shown to increase the actual number of NK cells, and that these effects extended to about 7 days following the time spent in the forest.

Given how close we are to such amazing forest environments here in Ontario, you may want to consider making an effort to spend a little more time out in nature. For us avid campers, this research probably doesn't surprise us. People generally report feeling better following time spent doing healthy activities in forest environments. Now, there's a growing amount of research to support what we've been feeling all along. You may want to consider starting up those family camping vacations...it may just be good for your health!

In health,

Adam Gratton

Naturopathic Doctor

1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com

http://www.adamgrattonnd.com/

So You've Decided It's Time to Quit Smoking...

2011-01-07T09:20:00.000-08:00

Congratulations! You've made the huge first step in leading a healthier (and longer) life!

I think it's common knowledge now that smoking is one of the leading causes of death in Canada. In fact, according to Health and Statistics Canada, it is the leading primary, preventable, risk factor for the top 3 leading causes of death (cancer, heart disease, and cerebrovascular diseases, such as strokes). The Top 3 make up for 60% of all deaths in Canada! So, by making the decision to quit, you're making a huge leap forward in achieving a healthier you.

Some people think that at a certain point, it's too late to quit. The fact is, it's never too late to quit! According to the Canadian Lung Association:

Within 8 hours your carbon monoxide level drops in your body and oxygen levels in your blood increase to normal
Within 48 hours your chances of having a heart attack start to go down and your sense of smell and taste begin to improve
Within 72 hours your bronchial tubes relax, making breathing easier, and your lung capacity increases
Within 2 weeks to 3 months your blood circulation improves and your lung function increases up to 30%
Within 6 months your coughing, stuffy nose, tiredness and shortness of breath improve
Within 1 year your risk of smoking-related heart attack is cut in half
Within 10 years your risk of dying from lung cancer is cut in half
Within 15 years your risk of dying from a heart attack is the same as a person who never smoked

One thing is for certain, if you're going to succeed in your goal, you're going to need some will power and some help. A naturopath can be incredibly helpful in assisting you along your journey - from providing support, guidance and coaching to providing therapies to assist you with withdrawal symptoms and to help your body detox. One of the key strategies to quitting smoking is to have someone to help you; someone to hold you accountable and give you a solid pep-talk whenever you feel your will power declining. As a naturopath, we have your best interests in mind, and have the advantage of being able to do all these things while monitoring your health at the same time. Even if you don't have extended insurance benefits to pay for the visits, the money you save by not smoking will provide you with enough money to pay for the visits, and still be able to take a vacation to celebrate your success. A pack per day smoker will save around $3000 a year by not smoking.

If you're looking for a little more incentive to help you kick the habit, you can enter the Driven to Quit Challenge provided by the Canadian Cancer Society and put yourself in the running to win a new car, a vacation or a monetary prize! Visit DrivenToQuit.ca to check out the details. Registration closes February 29.

For young smokers looking to quit, visit Quit4Life, an 4 week, interactive, web-based program that allows you to create a personalized profile to help you with your goals.

And for those of you looking for a book to assist you with your goals, a great many people find Allen Carr's "The Easy Way to Stop Smoking" a fantastic resource to keep them on track and provide motivation.

In health,

Adam Gratton
Naturopathic Doctor

1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629
email: info@adamgrattonND.com
http://www.adamgrattonnd.com/

Is Heartburn Medication Really Worth It?

2010-12-29T14:30:00.000-08:00

I will be the first to admit that this blog post is biased against the use of medication to control heartburn. I am, generally, not opposed to the use of pharmaceuticals when indicated. It may also have something to do with how much success I've seen with alternative therapies aimed at treating digestive concerns. That being said, this post is specifically to the topic of acid suppressive therapy using prescription medication.

The use of heartburn medication has skyrocketed over the past several years or so. For some people, it has been incredibly helpful in controlling the pain and burning associated with gastroesophageal reflux, or what we refer to as GERD - really bad heartburn, as well as stomach ulcers. But for a great many, the effect is either lost after a few months or so of taking it, or is associated with a host of other digestive issues, from nutrient deficiencies, bad bloating, bowel irregularities and difficulty digesting food to very serious systemic concerns like developing osteoporosis, contracting pneumonia or developing gastrointestinal infections. The latter three concerns have a growing bulk of research backing up the increased risks associated with the use of proton pump inhibitors (PPIs) - the class of medication typically prescribed to help control the the pain and burning associated with heartburn (you may know them as Nexium, Losec, Pariet, Prevacid, and Pantoloc, among others). Unfortunately, they are also typically prescribed for various stomach concerns that have little to do with GERD or ulceration. These medications do little to address the actual underlying causes of heartburn, so it really is no surprise that after some time, they stop working as well as they did.

The December 20 issue of the Canadian Medical Association Journal published a large study looking at whether or not PPIs increase the risk of hospital or community acquired pneumonia, and found a significant increase in pneumonia cases in people taking these medications and calls for careful consideration when prescribing acid suppressive drugs, especially to those with an increase risk of pneumonia.

The May 10, 2010 issue of the Archives of Internal Medicine published results from the large Women's Health Initiative outlining an increase in fracture risk following use of PPIs.

Additional studies have suggested PPIs deplete magnesium and vitamin B12, as wells as show an increase in bowel infections, bacterial overgrowth, and c. difficile infections. Many recent studies have suggested looking at conducting additional studies designed to look at the safety of these medications in people who are taking them as they are currently prescribed.

Unfortunately, stopping these medications proves to be incredibly difficult. For people who have taken these medications, they know that if they miss a dose, they tend to get a bout of really bad heartburn - a phenomenon known as rebound hypersecretion. This rebounding effect often turns people back to the medication because it is just too painful to try to deal without it. This is why medical doctors really need to think about why they're prescribing these meds, and to work towards prescribing the minimal effective dose for each person. From a patient's perspective, I think you really need to think about what you're going to do. I don't think many doctors believe that the prescription will be something "long term," but the prescribing history is showing that many people end up staying on these medications for much a longer duration than expected due to the difficulties that arise when trying to stop.

If you are currently taking one of these medications, it is advisable to work with your medical doctor to find the lowest effective dose, and to re-evaluate the need for the medication regularly.

There are a whole host of issues that affect the health of your digestive system that can readily be addressed using alternative means. There are a many common dietary triggers (like chocolate, alcohol, peppermint, fatty foods, to name but a few), as well as many natural remedies that can help treat the underlying cause of GERD. As well, a naturopathic doctor can be instrumental in assisting patients who are attempting to wean off the medication as advised by their medical doctors.

All that being said, I would strongly encourage people faced with the possibility of starting acid suppressive therapy to consider alternatives, as it may just spare you significant health issues down the road.

In health,

Adam Gratton, ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

New Stroke Prevention Guidelines

2010-12-18T11:33:00.000-08:00

In June of 2010 I put up a post regarding the top 10 prevention strategies for strokes. Since then, the American Heart Association (AHA) and the American Stroke Association (ASA) have published an update on the prevention and management of strokes. This comprehensive article was published in the Oct 21st edition of the Journal Stroke, and can be access for free here.

There are a couple notable changes and updates that I'm going to highlight in this post. Of the 790 000 strokes that occur each year in the United States (there are approximately 50 000 in Canada each year) 75% of them are primary events, which means that they are the first stroke for that individual. Because of that, there has been a strong push towards developing a solid prevention strategy to minimize the occurrence of strokes. With that in mind, the new guidelines have incorporated an update regarding the growing evidence of the effect of various lifestyle factors and second hand smoke have on cardiovascular health. What remains first among strategies for primary stroke prevention is modification of lifestyle factors, including physical activity, not smoking, moderate alcohol consumption, maintaining a normal body weight, and eating a low-fat diet high in fruits and vegetables.

Dr. Larry B. Goldstein, MD, professor of medicine and director of the Duke Stroke Center at Duke University Medical Center in Durham, North Carolina, and chair of the writing group for this new document made the following comment: "those types of lifestyles are associated with about an 80% - that's eight-zero percent - lower risk of a first stroke and that's true for both men and women...There's virtually nothing that we can do with medicine or interventions of any kind that's going to have that kind of impact, so that I think is of paramount importance."

Additionally, secondhand smoke exposure was added to the guidelines. Cigarette smoking has been an established risk factor for stroke for some time, but addition of minimizing secondhand smoke exposure is new.

The importance of a healthy lifestyle cannot be ignored, especially in individuals with a family history of cardiovascular disease. It would seem, nowadays, that there are few individuals who do not have a significant family history of cardiovascular disease. Making changes towards adopting a healthy lifestyle is one of the most important things someone can do for themselves, their health, and the lives of those around them. Setting an example for those around you, especially your family, will help them, too, make the effort.

It is of utmost importance to work towards preventing disease in any way we can. The growing evidence to support that fact cannot be ignored. The more we rely on "interventions" to treat a disease, the more health related costs will rise, and less financial resources are available for other forms of assistance.

A naturopathic doctor can go a long way in assisting you in adopting these health lifestyle changes, keeping on track, and assisting with other health concerns that come up along the way.

In health,

Adam Gratton, ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

http://www.adamgrattonnd.com/

This Year I Resolve to...

2010-12-18T10:50:00.000-08:00

The beginning of a new year is a rather symbolic time where many resolve to make changes to their life. This is generally why the gym is so packed after the holidays, but generally goes back to normal sometime mid-February.

Why not make a resolution to pursue a better state of wellbeing? New Year's resolutions do not have to be about achieving a healthier weight. Many people have a variety of minor (or major!) health concerns and have never taken the time to have them checked out. This could be that achy joint or muscle that's been bothering you for months, or getting a better night's sleep. Maybe it's dealing with stress a little better or taking a look at the digestive issues that have plagued you for years. All of these, and more, can be helped by a naturopathic doctor.

So, as 2010 turns into 2011, why not resolve to take better care of yourself by getting the advice of a naturopathic doctor. Most of us NDs see a rush of patients at the very end of the year trying to use up their work health benefits. Why not start off on the right foot by using these new benefits (which generally restart in January) and resolve to make some important steps to better health?

For some advice on maintaining your resolutions, below is an excerpt from a web article from the University of Maryland Medical Center

Where to Begin: Expert Advice on Maintaining Resolutions

Two UM psychiatrists offer time-tested tips to help you prepare for success.

Bad habits that keep you from reaching optimal health, such as smoking, drinking or overeating don't have to follow you into the New Year. However, if you don't want these habits hanging around for another 12 months, you must prepare yourself psychologically. Experts agree that no matter how stubborn a habit you've developed, there are ways to break those negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective.

"Focus on realistic goals with measurable results," says Jill RachBeisel, M.D., director of Community Psychiatry at the University of Maryland Medical Center and associate professor of psychiatry at the University of Maryland School of Medicine. "You need to break things down into small steps that you can manage." For example, Dr. RachBeisel says that, instead of trying to lose 50 pounds, you should focus on losing five pounds at a time. Instead of trying to lose five pounds a week, focus on losing one pound a week.

"Create bite-sized jobs for yourself that you'll be able to accomplish," states Dr. RachBeisel. "If your goal is too big, you'll feel defeated before you even get started."

When deciding on your New Year's resolutions, it is easy to get swept up in hopeful yearning. As the clock ticks away the final minutes of the old year, the excitement can be intoxicating. You believe that you'll be able to tackle your goals effortlessly. But, after the initial rush of New Year's celebration fades and reality sets in, your ambitions can once again seem insurmountable.

According to Hinda Dubin, M.D., a clinical assistant professor of psychiatry at the University of Maryland School of Medicine and psychiatrist at the University of Maryland Medical Center, the key to achieving even your most lofty goals is to get started immediately. "Action precedes motivation, not the other way around," said Dr. Dubin. "People often think that they should wait until they are motivated to start doing something good for themselves. They say, 'I'll start that diet or fitness program when I'm really well rested and have a lot of energy'. But it doesn't work that way."

Dr. Dubin says that instead of waiting for inspiration to act on your goals, you need to take action first and inspiration will follow. Your initial action doesn't have to be anything big. Just by putting on your sneakers and hopping on the treadmill for 10 minutes, you will make that energy you are "waiting" for materialize.

"Once you initiate an action -- even the smallest of actions -- you pick up momentum and you realize, 'Hey, this isn't so bad,' and it becomes a lot easier to keep moving forward and to stay motivated," says Dr. Dubin.

UM experts offer these additional tips to help you reach your goals:

Avoid perfectionist thinking. While we certainly always want to better ourselves, it is healthier to think in positive terms than it is to focus on how much we fall short of our aspirations. In other words, students should view the grade of an A- as better than a B, rather than not as good as an A.
View setbacks as lessons for growth. Mistakes can be, and usually are, opportunities for learning. If you fall short of your goals, ask yourself what kept you from achieving them and then try to make corrections. People who like to sail understand this navigational concept. You almost never go directly from point A to point B. You set a course and periodically take readings of your position then make adjustments as you go along.
Don't make absolute resolutions. Keep them realistic. For example, Dr. Dubin suggests that instead of saying you won't yell at your kids anymore, resolve to yell at them less often.
Don't keep your resolutions to yourself. Tell someone you trust about your resolutions. Dr. Dubin says that it helps to share your goals with friends, who can gently nudge you in the right direction when you veer off course.
Give them some meaning. According to Dr. RachBeisel, people sometimes make goals that aren't necessarily meaningful to them. Your goal should be something you really desire to change or achieve, not something that society says is good for you to do or your family members would like to see you do. If you don't have strong, internal motivation within yourself, you won't be successful.
Take baby steps. Set realistic goals that are attainable and then take small steps that are likely to be met with success toward those goals. Don't try to lose 10 pounds in a week or quit smoking cold turkey with no preparation. Instead, try joining a weight loss program and try to lose a pound a week, or join a smoking cessation group.
Fine-tune your spirituality. Dr. Dubin says that it is important to add a spiritual dimension to your goals. For example, if one of your goals is to get fit, you may also resolve to get outdoors more often instead of going to the gym. Time outside will help you get in balance with nature, and will honor both the physical and spiritual sides of yourself.

Coffee - good or bad?

2010-11-13T13:28:00.000-08:00

There has been a significant amount of research into the potential harm or benefit of coffee. Much of that research is pointing to a potential benefit from coffee consumption, possibly protecting you from a wide variety of medical conditions like: Type 2 diabetes, heart disease, asthma, gallstones, Parkinson's disease, liver cancer and possibly even colon cancer. It's actions at making us more alert are well known, and it can also assist with harder workouts at the gym. Sounds great, right? Within reason, yes. Let's take a closer look at it...

Let's focus on black coffee. There are different compounds found in coffee. We'll focus on the antioxidants and caffeine, since the research suggests they protect against different things. The antioxidants, which appear to get stronger with roasting, are believed to help reduce inflammation and assist with how the body uses insulin - the hormone that tells your body to use blood sugars. This is likely the mechanism behind the protective benefits with type 2 diabetes. Notice it has nothing to do with the caffeine...and studies suggest equal protective benefits from decaf coffee versus the caffeinated coffee with respect to its protective benefits to type 2 diabetes.

The caffeine on the other hand has shown to be protective against gallstones, Parkinson's disease and assisting with asthma symptoms, physical performance, and mental alertness. The mechanisms behind this are complex, and not fully understood. We know much about how caffeine interact with certain areas of the brain, but not necessarily the mechanisms behind how it protects against some of these diseases.

These are all great things, but is it good for you, the individual? Any responsible medical practitioner would tell you "it depends." Excess caffeine can boost blood pressure and heart rate - a big concern for people who have high blood pressure, heart disease, or a significant family history of heart disease. Post-menopausal women who don't get enough calcium and have caffeine regularly can have a lower bone density - predisposing them to the possibility of breaking a bone, especially after a fall. There are also a number of studies suggesting it lowers the birth weight of babies born to mothers who consumed caffeine during pregnancy, as well as increase the rate of miscarriage. Many people are also sensitive to the effects of caffeine, causing a variety of issues like migraines, sleep disturbances, and heartburn.

So, there may be good reason to limit your coffee/caffeine consumption, despite some of the benefits we are beginning to see with coffee intake.

Keep in mind that I am referring to black coffee. I can assure you that a milk based latte with flavour syrups and whipped cream will remove any potential benefit from the couple shots of espresso in the beverage. In addition, it'll likely add to your waistline. A grande flavoured latte at Starbucks has about 250 calories, compared to a grande bold coffee (black) which has about 5 calories. Getting whipped topping on it? Add another 70 calories.

How much caffeine is too much?

Caffeine content in brewed beverages depends on a host of things, including brewing style, type of bean, etc.
For a healthy adult without any of the issues described above, one should consume no more than 450mg of caffeine per day. Below is a handy guide to caffeine sources of common beverages

Coffee, brewed, 8 oz cup - 100 mg

Coffee, instant, 8 oz cup - 66 mg

Coffee, decaf, 8 oz cup - 3 mg

Espresso, 2 oz - 54 mg

Starbucks coffee, venti (20 oz) - 415 mg

Second Cup coffee, large (20 oz) - 391 mg

Timothy's coffee, large (18 oz) -245 mg

Tim Horton's coffee, large (20 oz) - 270 mg

Tea, black, 8 oz cup - 43 mg

Tea, green, 8 oz cup - 30 mg

Cola, 1 can (355 mL) - 37 mg

Diet Cola, 1 can (355 mg) - 50 mg

Red Bull energy drink, 1 can (250 mL) - 80 mg
Dark chocolate, 1 oz - 20 mg

Remember, adding a few cups of coffee to your diet is unlikely to protect against much if you live a rather sedentary lifestyle, have a poor diet and/or live a stressful lifestyle without rest. It's important to balance the onslaught of information presented in the media with what is right for you, as an individual. Who better to help you make sense of it all than your naturopathic doctor?

Staying Cool in Summer Heat

2010-07-05T10:20:00.000-07:00

Yet another heat wave is upon us in Toronto. Since life does not stand still to allow for us to seek cool areas and relax, here are a few tips to ensure you stay healthy during the summer heat.

Drink Plenty of Cold Water
This is obvious. The more you sweat, the more water and electrolytes you are going to lose. For those of you who are prone to heavy sweating, or need to do physical work outdoors where you are going to sweat a lot, drink an electrolyte replacement drink. You can easily make one at home, rather than rely on commercial products like Gatorade or Powerade, which are full of artificial colours, flavours and too much sugar. This is also good for those people who tend to get faint in the heat, or are prone to fainting or dizzy spells if they get too hot. To make your own, follow the recipe below.

Electrolyte replacement drink

1/2 tsp of sea salt

1 tbsp of honey or molasses

1/2 c orange juice

juice of half a lemon (optional)

1 L of water

Mix all ingredients in a stainless steel container (or container of your choice) and shake. This can easily be doubled or tripled and kept in the fridge.

If you're looking for a commercial electrolyte solution, Clif makes a decent powder product. Avoid the Green Apple flavour, as it contains 50 mg of caffeine, which can cause further dehydration. The Cran-Razz (shown here) or the Lemonade flavour use decaffeinated green tea as ingredients. Be sure to supplement this with plenty of fresh cold water throughout the day.

Seek Out Cooling Centres
Shopping malls, libraries, public transportation and neighbourhood community centres in Toronto are usually marked as Cool Down Centres. If you're out and about and need to cool off, consider taking a few moments to rest in one of these areas. Click the link for a list of Cooling Centres in the GTA.

If you cannot find a Cooling Centre, buy a couple cold bottles of water from a convenience store and find a shaded area. Use one to place on your wrists, elbows, or behind the knees. Your blood vessels run close to the body surface in these spots and will help cool you down faster. Drink the other one. :)

Eat Smaller Meals More Often
The larger the meal, the more metabolic heat created during its digestion. Eat smaller meals more frequently to help keep cooler.

Keep Windows Covered During the Day
This will help keep your place from turning into a greenhouse while you're gone during the day. It'll also save you some money on your hydro bill if you're lucky enough to have air conditioning at home.

Plan Outdoor Work
If you must work outdoors, plan it accordingly. Try to work in shaded areas. For examply, my front yard is sunny during the morning, and the back is sunny in the afternoon. It's best for me to do back yard work before lunch, and front yard work after lunch to keep out of the sun as best I can. If you have to be in the sun, be sure to wear a hat, loose cool light coloured clothing and take frequent breaks.

Know When to Call It Quits
Be sure to check in with yourself for signs of heat related illnesses (like heat exhaustion). This includes:

Weakness
Headache
Dizziness
Muscle Cramps
Nausea or Vomiting
Rapid Heartbeat

If these develop, seek a cool area immediately, have a friend with you, drink plenty of cold water, wet and fan your exposed skin. If you do not feel better in 60 minutes, seek medical attention.

Heat related illnesses can quickly appear, even in those who are well conditioned to the heat. It's important to plan out your activities and be smart about what you bring with you when leaving the house. It's also quite common for people to start having other issues, like constipation and headaches, during heat waves if they're not consuming enough water or eating appropriately. Pay attention to your body, and your body will tell you what it needs. Adding some more fruits (you can chill them before eating to help stay cool) and drinking the home made electrolyte drink will generally help with the constipation and headaches. If not, consider making an appointment to look at some other strategies, or potential need for supplementation.

In health,

Adam Gratton ND
Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

http://www.adamgrattonnd.com/

Cutting Salt to Help with High Blood Pressure

2010-07-04T12:45:00.000-07:00

Salt has become the focus of many media articles recently and has been implicated in the development of hypertension for a long time. But why, exactly, is a war being waged on salt? The answer has much to do with people who are more sensitive to salt than others. A phenomenon known as salt sensitive hypertension. For these people, added salt cause a direct rise in blood pressure, and predisposes them to various cardiovascular diseases, like strokes and heart attacks.

But what about everyone else? Should everyone reduce their salt intake? The answer is no, BUT, it should prompt you to take a look at just how much salt you're consuming in your diet. You'll likely be surprised by the results.

To complicate the picture, a recent study has been published that brings all of this into question stating that low salt diets may actually do the opposite. It is important to note a few things about this particular study published in the Journal of the American Medical Association (JAMA). First, there is a huge body of evidence that exists stating the contrary, so although this particular study has received a lot of media attention, it is but a drop in the bucket so to speak of research stating that low salt diets are protective. The JAMA study was also done in younger volunteers (average around 40) without cardiovascular disease. Because of that, the chances of any of them having cardiovascular related incident during the study is slim - which is exactly what happened - very few cardiovascular related issues were reported. So don't go thinking that salt is suddenly ok again.

The fact of the matter is that salt is added to pretty much everything. Any time you open a can, box, or unwrap something in order to eat it, you're likely consuming a significant amount of salt, more specifically, sodium. The maximum recommended intake of sodium is 2300 mg per day. That's about 1 tsp of commercial salt from all sources. Chances are you're way over. A healthy sodium intake is around 1500mg per day.

Take breakfast. So many people are making a switch to oatmeal to help increase fiber. Grab an average instant oatmeal packet and take a look at the label. Quaker Apple and Cinnamon instant oatmeal will give you 190mg of sodium per serving size. What's a serving size? That's one packet. How many packets do you eat at breakfast? Probably not just one. If you're aiming at a healthy sodium intake, your two packets of oatmeal accounts for 25% of your sodium intake for the entire day. It doesn't stop at oatmeal. Kellogg's Corn Flakes will give you 200mg, Raisin Bran 250mg, Special K 220mg. All for just one cup. Ever actually measure how much cereal you put in a bowl?

The trend continues for most pre-packaged "convenience" foods. Even items listed as "reduced salt." For example, take a look at a can of Campbell's Chicken with Rice 25% reduced salt soup. A whopping 480mg of salt per serving. And a serving size is listed as 125mL of condensed soup (half the can). A can of soup is almost 2 serving, which is almost 1000mg of salt in one can!

So what can you do to cut the amount of salt in your diet? Here's a list of a few good tips:

Read Nutrition Labels
Choose low salt or no added salt products and be sure to take into account serving sizes. Get to know what's in your food! And get to know your serving sizes!

Make More Meals From Scratch
You control the amount of salt that is added to home made foods provided your ingredients don't all come from a can, box or package. Making your own broths (super easy!), soaking your own beans and using fresh fruits and vegetables will reduce the amount of salt rather than relying on canned or packaged varieties. Plus, you can freeze larger batches for future use. Making your own oatmeal is pretty easy, so is making your own soup!

Limit Deli Meats
Deli meats are generally packed with salt. Consider taking home made leftovers for lunch, or consider cooking your own meat for the week (like a few chicken breasts) to make sandwiches from.

Use Convenience Foods Wisely
More and more companies are making salt reduced products. Use these instead of the alternatives. If you find you must use a higher salt product, choose the remaining meals wisely to balance your day out. Do not choose products that have 200mg of sodium or more per 100 calories. This also goes for your condiments, which are typically loaded with salt. Use condiments sparingly, rather than have your food swimming in it. If you must used a canned food (like beans) rinse them before adding to your recipe to remove some of the salt. Better yet, try to avoid them as much as you can by preparing meal plans ahead of time and cooking enough to have leftovers for lunches or dinners when you have less time to prepare meals.

Remove the Salt Shaker From the Table
Many people habitually add salt to their food. This is usually unnecessary and dramatically increases the amount of salt you're consuming. Take a break from salting your foods. We become accustomed to the amount of salt in our diet (much like with sugar). You'll be surprised how a little salt can go a long way when you've taken a break from adding it to everything.

The fact of the matter is that most people consume too much salt. The main issue is that salt can increase cardiovascular diseases in many people. Modest reductions in salt for 4 weeks or more will have significant benefits in the general population (both people with high blood pressure and normal blood pressure). High blood pressure can cause a whole host of problems later on in life. Cutting some salt from your diet is an easy way to help keep high blood pressure at bay, and decrease your reliance on prepackaged foods. Overall, that's a huge benefit for you, not just in terms of salt, but with increased fresh fruit and veggie and fiber intake, too. So even though you may not be salt sensitive, the added benefits of removing some sodium from your diet has implication beyond just reducing hypertension. That's something that IS good for everybody.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

Wilson Temperature Syndrome

2010-06-28T08:52:00.000-07:00

I tend to have a lot of people refer themselves for assessment of Wilson Temperature Syndrome. The purpose of this blog post is to summarize some of the theory behind WTS and dispel some of the myths about it in hopes that it will give potential and existing patients some insight into why we use certain treatments and what is going on in the body.

WTS is a syndrome characterized by low thyroid function, but relatively normal laboratory values of thyroid function. Largely, this is your sTSH value (or serum thyroid stimulating hormone) which is the hormone that your brain releases to tell your thyroid to work harder. Sometimes, the T3 value (the active thyroid hormone in the body) is a little on the low side. In any case, patients have symptoms of hypothyroidism (fatigue, difficulty losing weight, insomnia, depression, intolerance to cold, muscle cramping, among others) but no laboratory evidence of hypothyroidism.

The vast majority of people who have WTS have had a stressful triggering event. This could be anything: marriage, loss of a loved one, a major illness, overwork, financial crisis, anything that causes a significantly stressful period in one's life. The stress step is the initiating event to low thyroid function as stress itself suppresses thyroid function via the adrenal gland hormone, cortisol.

Here we enter some WTS theory. Enzymes, the little proteins that your body makes to help certain chemical reactions take place, are somewhat particular to the environment they work in. They're sensitive to things like the temperature and acidity of their environment. A group of enzymes called deiodinases (enzymes that take iodine off chemicals) are primarily responsible for turning T4 (the precursor to the active thyroid hormone, T3, which is released from the thyroid gland) into T3 in the body cells that need it. These enzymes have a temperature range that allows them to function best. That temperature is 98.6 F or 37 C. As you go higher and lower from that temperature, the enzyme functions at a lower rate.

So what's with the triggering event? That event transiently suppresses thyroid function, which lowers body temperature and causes the enzyme to function at a slower rate. This decreases active thyroid hormone levels and reinforces the lower temperature state. At this point, without outside help, the body has set up a self reinforcing cycle of low temperature - slow enzyme - less thyroid hormone.

The strategy in treatment is to reset the system. This can be done by giving the active thyroid hormone (T3) directly, or by supporting all of the organ systems involved (liver, adrenal and thyroid) in the activation of thyroid hormone. In some states in the US, naturopathic doctors can prescribe the active thyroid hormone, T3, hence the T3 protocol you may have seen on the WTS site. In Canada, government regulations prohibit NDs from doing so, unless the T3 is prescribed by the patient's medical doctor. The alternative, using supportive therapies, works well, but takes a little longer. Each strategy has it's pros and cons, but the ultimate goal of both is the same: support the body while trying to increase temperature to get the enzymes working at their optimal rate.

Treatment of WTS takes some time, so it's important to seek the advice of a trained ND for support and guidance throughout the treatment. Unsupervised treatment often ends up making things worse if it is not done properly. For a list of trained WTS NDs, see the WTS physicians tab on the WTS website.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

The Hypoallergenic Diet

2010-06-22T07:08:00.000-07:00

There are a great many people who dread hearing the words "the hypoallergenic diet," especially if it's directed towards them. But the value of embarking on one can help with so many health concerns, it really is worth the effort. The hypoallergenic diet is a therapeutic diet that aims to eliminate, for a period of time, the most common foods that cause sensitivities or allergies. This allows the body to recover from the effects of potential food sensitivities and get down to a baseline state. What we hope to see is the resolution or reduction in severity of health concerns. Once that happens, then foods are reintroduced at certain intervals to see whether or not the symptoms come back. If they do, it's probably best to avoid those foods or eat them in moderation. If no changes, then that food can go on your safe list and you can eat all you want of it.

The hypoallergenic diet is quite restrictive in the foods you're allowed to consume during the elimination phase and the removal of foods like grains, bread, red meat and dairy products tends make patients a little frustrated at first. I often hear "what else is there to actually eat?!" The answer is "a lot, actually!" It's easy to get caught up with what you can't eat, but those who are most successful at it view the diet as an opportunity to eat new foods while taking care of their health at the same time. Consider it an exploration in gluten and dairy free cooking!

One great tool for a hypoallergenic diet is a cookbook called The Whole Life Nutrition Cookbook. You can buy it directly from the authors website or through Amazon. What I like most about this particular cookbook is that it provides instructions on how to make the various gluten free options like quinoa, and gives you options for use egg and dairy substitutes. The even have a new website, The Whole Life Nutrition Kitchen that has additional recipes and some step by step images to help you along.

The hypoallergenic diet is as much an educational experience as it is a treatment program for a wide variety of health concerns. It takes some planning to get started, and some motivation to stay on it. I follow up with my patients who are on a hypoallergenic diet at regular intervals to assist with finding substitutes for certain foods or trouble meals, as well as to schedule the food reintroduction. For some people, trying to convince them to reintroduce foods is the hard part as they feel so much better that they want to stay on the hypoallergenic diet for a few months or longer. It happens!

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

10 Risk Factors Cause 90% of Strokes

2010-06-18T07:16:00.000-07:00

A recent Globe and Mail article discusses the findings of a recent study done in Canada regarding the top 10 risk factors for both ischemic (caused by a blood clot) and hemorrhagic (caused by a ruptured blood vessel) stroke.

These 10 risk factors , in descending order, are:
Hypertension (high blood pressure)
Blood lipids (high cholesterol)
Inactivity
Abdominal obesity
Smoking
Poor diet
Heart disease
Diabetes
Stress
Alcohol consumption

Notice anything about the top 10? The vast majority of them are preventable.

Another thing is interesting here. In 2002 the World Health Organization published a list of 12 leading risks to chronic disease. Seven of them, high blood pressure, high cholesterol, obesity, physical inactivity and insufficient consumption of fruits and vegetables - together with alcohol and smoking, account for more than half the global burden of disease. All of them appear on the risk factors for stroke top 10. And again, they are all preventable.

As time goes on, more and more research proves that we need to stop focusing on treating disease, and put more effort into preventing disease. A healthy diet high in fiber, fruits and vegetables and low in fat, accompanied with a moderate amount of exercise can essentially minimize one's risk for a large number of illnesses, including stroke. This is especially important to those people who have a family history of cardiovascular disease.

Treating disease will obviously still remain a treatment goal for some cases, but think of the burden preventable disease has on our health care system. Your naturopathic doctor can help you assess your level of risk for cardiovascular disease, including stroke, and can assist you with making healthy lifestyle choices and implementation strategies to stay on track. It's never too late to make health a priority and a little work can go a long way in preventing chronic disease.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

Does Diet Really Affect Acne?

2010-06-17T11:40:00.001-07:00

A common therapy for acne, both adult and teenage, is diet modification. Many people question the efficacy of dietary changes as a treatment of acne. A recent research review was published in Skin Therapy Letter (for a copy of the article follow this link)

To summarize the article, acne was shown to be worsened by cow's milk products and high-glycemic-load diets. Based on the findings of the study, it was concluded that dairy products and high-glycemic-load diets can increase acne risk and severity my influencing hormonal and inflammatory factors.

Cow's milk products include: cheese, milk, yogurt, sour cream, cottage cheese, butter, etc.

High glycemic food are, generally, your refined carbohydrates, such as:

- Grain food products which are instant or refined in nature
- Biscuits, chips, cookies and crackers which are plain, made with refined flour, and/or contain a lot of sugar
- Sugary snacks – these include candy, doughnuts, ice-cream, jelly beans, pancakes, waffles, etc.
- Sports energy drinks
- Sugary soft drinks
- Watermelons
- Potatoes, especially those which are mashed and / or instant

For the most part, these foods are either quite low in fiber, high in sugar, or both. Increasing the fiber content of your foods decreases the glycemic index; this is a good thing!

Considering the conventional treatment for acne, Accutane and antibiotics being the two biggest, and their side effect profiles, it makes sense to take a look at something as simple as the food you are eating as a potential aggravating factor.

Seeing a naturopathic doctor can provide you with the assistance with attempting to remove these types of foods from your diet, helping you find alternatives, and even give you resources to look for handy recipes. Also, acne can respond quite well to other naturopathic strategies as some herbal therapies, acupuncture, nutritional supplements and homeopathics also benefit some people with acne.

There are many potential causes for the development of acne, and it is important that you seek medical supervision before embarking on any treatment strategy.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com

Detoxification

2010-06-11T15:33:00.000-07:00

A frequent question by patients and the public is "Should I do a detox?"

The simple answer is, yes!

Every one of us is exposed to a wide variety of air, food and water borne chemicals: pollution, pesiticide residues, chlorine, heavy metals, plastics, solvents, aerosols, fumes, the list goes on and on. It would be naive for us to assume that these chemicals had no effect on our bodies.

Our bodies have adapted a whole set of mechanisms to help get rid of these chemicals. Our liver and kidneys are the two most important organs for detoxifying and getting rid of chemicals, as well as the products of normal metabolism.

The problem, and the degree differs between each individual, is that is we are exposed to a lot of chemicals, it tends to use up a lot of the body's resources in an attempt to get rid of it all. In doing so, the system can become overwhelmed, and lead to an increase in the burden of toxic chemicals, many of which are stored in fat. The liver's ability to detoxify is very individual, as there are genetic reasons why some people detoxify faster than others, and may also be one of the reasons some people are more susceptible to the development or worsening of certain medical conditions. Migraines/headaches, allergies, inability to lose weight, fatigue, memory issues, muscle cramping, to name a few, could have an overburdened liver as a contributing factor to the illness.

Additionally, we have other means of eliminating chemicals. This can be accomplished through sweating, our bowel movements, as well as through our breath. Combined with urination (the kidneys) these make up our four major routes of elimination. For those of you wondering where the liver comes into play here, it either puts chemicals into bile, which is eliminated during a bowel movement, or into the blood, which is then filtered into the urine through the kidneys.

The concept of a "detox" has been blurred over the past few years as more as more commercial products claim "detox" as a reason for its use. It's important to be supervised during a detoxification plan so that you have a resource to help with questions or concerns that might arise. Many commercial "detox" products are simply herbal laxatives that do very little to actually support the detoxification process as a whole. They just centre on one aspect of the elimination and are hardly worth the money spent on the product. What you can expect from a supervised detoxification program at my clinic is much more than that. Various herbs to support the liver and kidneys will be used, along with a diet to minimize the consumption of food based chemicals. Additional supplements to supply the liver with all of the nutrients it needs to perform its detoxification process will also be given. The goal is twofold: minimize the amount of chemicals being put into the body while giving the body everything it needs to detoxify at its largest capacity. This is done over a short period of time (two weeks to a month, depending on the patient).

If you're interested in finding out more about how you might be able to benefit from a detox, ask me at your next appointment. A detox should be a regular part of your health promotion strategies, and should be done at least annually.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

What is a Naturopathic Doctor?

2010-05-20T13:11:00.001-07:00

I considered a number of potential topics for my first post on my blog and decided I'd start with the basics. What is a Naturopathic Doctor?

Good question! I think you would get a variety of answers, depending on the naturopathic doctor you asked. I'll tell you what it is that I do as I certainly don't speak on behalf of the profession.

I recently gave a presentation to the University of Toronto Complementary and Alternative Medicine Group; a group of U of T med students interested in the concepts of "alternative" medicine on this very topic.

What I told them was this. Think of a family doctor (hopefully one that you like) and expect a visit that lasts from a half hour to an hour. We're generally interested in the same things as family doctors, although naturopathic doctors tend to get more into a patient's mental-emotional health sooner, and in more detail, since we have so much more time in the visit. We also spend a lot more time talking about what you eat. Once we've conducted our intake, instead of prescribing medications, we'll recommend a variety of things. What we recommend goes back to the education we received at our naturopathic medical college. This includes performing acupuncture, giving a homeopathic, recommending supplements, putting together a botanical tincture or recommending a commercially prepared one, recommending changes to the food you eat, even starting a little talk therapy counselling.

I think the U of T CAM group was a little surprised by all of the service we have to offer, and to be honest, most of my patients are, as well.

Naturopathic Doctors have some basic principles that we go by:

First, do no harm.
Cooperate with the healing power of nature
Identify and treat the root cause of disease
Treat the whole person
Teach patients how to take care of themselves, and not just "treat"
Emphasize disease prevention

To sum it all up, we're looking for the common thread that unites all of your health concerns, whether they be physical, emotional or spiritual. That is the root we want to treat in the safest way possible, and in the process, educate you on how to go about listening to what your body is telling you, and how to prevent diseases from popping up in the first place.

I'm also asked what sorts of things naturopathic doctors can treat. The answer is really anything. Given how many factors influence disease in people, a naturopathic doctor is going to be help at least one of those factors to some degree. My patients have a variety of health concerns, but what they all have in common is the willingness to try new approaches of treatment and take responsibility for their health. A naturopathic doctor can give you some really great tools, but it's up to you to put them to good use.

In health,

Adam Gratton ND

Integrated Healthcare Centre
1255 Sheppard Ave E
Toronto, ON M2K 1E2
phone: 416-498-8265
fax: 416-498-3629

www.adamgrattonND.com