The Whole Family - Issue #1 by EcoParent magazine

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Published By EcoParent Inc., makers of EcoParent magazine Editor-in-Chief Jen Smith editorial@ecoparent.ca

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page

Article: Stress vs Anxiety

Article: Beauty in Bloom

Dr. Alison Cockerill, ND

Dr. Anne Hussain, ND

Practices: Nurturing Health Naturopathic Clinic, Cobourg | info@nurturinghealth.ca Trenton Integrative Health Centre | info@tihc.ca

Practices: The Wellness Group Aurora 905 503-9191 | annehussain.com Focus: Plant-based fertility, PCOS, menstrual health, thyroid support

Focus: Menopause, PMS, thyroid dysfunction, PCOS, fertility

Fan of: Playing saxophone, climbing trees, eating chocolate

Fan of: Gardening, making forts with my toddlers

Tip: Two minutes of movement is better than zero!

Tip: Make time weekly to do something you love! On my shelf: Vitamin B5/B6 & magnesium bisglycinate

On my shelf: Thyroid Matrix

page

Article: A Collagen Education

Dr. Dana Marshall, ND & Dr. Susan Joyce, ND

Practices: Healthy Foundations Naturopathic Clinic, Peterborough | 705-243-5163 | healthyfoundations.ca Focus: Women’s health and hormonal imbalance Fan of: We are obsessed with all cookbooks!! Tip: Don’t settle for not feeling your best! On our shelf: Vitamin K2

Article: My Child Has an Earache. Help! Dr. Daniella Perri, ND

Practice: Kleinburg Integrative Health, Vaughan daniella@kihclinic.com | kihclinic.com Focus: Family medicine, pre- and postnatal care, digestive health, and stress Fan of: My one year old & collecting antique skeleton keys! Tip: Balance blood sugars by including a fat or protein source with each meal. On my shelf: Echinacea tincture

l ea

nists rn w ritio t u n ith y s doula our l s t s i l ocal naturo aths - specia p

page

Article: Blanket Solutions

Article: Hormone Myths

Dr. Rachel Schwartzman,

Dr. Alexsia Priolo, ND

ND & doula

Practices: Proactive Pelvic Health Centre, Danforth West End Mamas, Bloor West alexsiapriolo.com

Practice: Dupont Naturopathic Family Centre, St. Clair West | rachelschwartzman.com

Focus: Periods, fertility, pregnancy

Focus: Pediatrics, fertility, pregnancy, hormonal health, mood disorders, stress

Fan of: Walking along the Humber River Trail

Fan of: I love yoga, tennis, and being active

Tip: Track your period--it's your 5th vital sign!

Tip: Castor oil packs and tummy rubs. Great for all ages!

On my shelf: Inositol

On my shelf: Anything adrenal!

page

Article: Gut Boosters

Jess Sherman, MED, RHN

Article: Spring Recipes

Dr. Sarah White, ND

Practice: Jess Sherman, Raising Resilience, Ottawa info@jesssherman.com | jesssherman.com

Practice: This Doctor’s Kitchen, Oakville 289-837-3377 | thisdoctorskitchen.com

Focus: Family health—nutrition, brain health, learning and mood

Focus: Fertility, anti-aging, and skin health

Fan of: Getting out into the natural world! Tip: Diet changes should be more helpful than stressful. On my shelf: Liver Health

Fan of: Raising chickens, gardening, and creating healthy recipes on our urban homestead. Tip: Start the day with healthy fats and a serving of protein. On my shelf: Liposomal glutathione and curcumin

Ashwagandha

Rooted in history. Natureâ&#x20AC;&#x2122;s ultimate adaptogen. Ashwagandha is natureâ&#x20AC;&#x2122;s wonder herb. Not only does it support brain health, energy, athletic performance, sexual function, and fertility, but its anti-stress and adrenal-balancing properties promote a general feeling of well-being. One herb, many benefits.

Ashwagandha:

Essential in your parental toolbox for managing stress By Caitlin Rivett-Carnac Finding Balance in Your Life as a Mom

Being woken up at whatever moment in the night, constantly being told “I’m hungry,” running kids from one activity to the next, taking care of laundry and meals… this is life as a mom. It is easy for stress to creep in. As a mom, it is important to engage in a bit of self-care along the way. Often, when we think of self-care, our minds turn to things like going out for an afternoon of shopping or treating ourselves to a specialty coffee or a manicure. While all these things are good and helpful, self-care needs to be a part of our daily routine. We can achieve this by making healthy choices for ourselves through eating nutritious food, exercising, and getting adequate sleep. These choices may not be as much fun as taking time away from the family, but this is where self-care starts. As a mom of three little ones, prioritizing this type of self-care can really make a difference to how I feel and interact with my kids. Another avenue towards self-care is taking the right herbal products to keep your body and energy as balanced as possible.

Adaptogens – Aid Towards a Life of Balance

Herbs are powerful and wide-ranging in their impact, helping us to live our best. There are specific herbs called adaptogens, “adaptogen” being a term that was coined by Russian scientists to describe certain powerful plant remedies. Adaptogens are metabolic regulators that help the body adapt to physical, environmental, and psychological stressors, making it easier for your body to be in balance. For many decades, elite athletes in Russia, Germany and China have used adaptogen herbs as training aids. These herbs can, for example, significantly shorten recovery times between

workouts, enabling athletes to train harder, longer and more intensely with fewer repercussions. And they’re exactly what a mom might need—not just athletes!

Ashwagandha – One Herb, Many Benefits!

Among the adaptogens, ashwagandha stands out as unique. It is a marvelously effective herb on many levels. Used for many centuries in Ayurvedic medicine, the traditional medical system of India, ashwagandha has been described as nature's wonder herb. A relatively recent placebo-controlled clinical trial of ashwagandha that examined 64 patients with a history of chronic stress found that the treatment group showed significant reduction of stress scores relative to the placebo group. As well, ashwagandha is a compelling alternative for dealing with anxiety, which often accompanies stress. A systematic review of five human clinical trials that tested ashwagandha as a treatment for anxiety and stress found an improvement in symptoms as compared to placebo and cognitive-behavioral therapy, for example. Stress has been linked to obesity, because it elevates hormones like cortisol. This leads in turn to problems such as increased food intake, resulting in weight gain and metabolic syndrome. A further trial suggests that ashwagandha can be used for body weight management in adults under chronic stress. It’s not surprising either that among the many impressive strengths of this wonder herb are its potent tonic effects on sexual function and fertility in both men and women. Also, it has remarkable neuro-regenerative properties, helping preserve the health of the aging brain and nurture the nervous system. Beyond this, for example, it has anti-inflammatory properties for arthritic and rheumatic conditions. Vitality, energy, endurance, stamina, athletic performance, enhanced immune function, and a general feeling of well-being—it’s all part of ashwagandha’s many-faceted effectiveness. One herb, many benefits, not least for the stressed-out mom who wants to preserve her strength and her sanity! References available. Please contact: info@stfrancisherbfarm.com

stfrancisherbfarm.com

Caitlin is married to Paul Rivett-Carnac, CEO of St. Francis Herb Farm. Together, they run St. Francis and their 50-acre farm in Barry’s Bay, and are committed to their company’s mission: “To empower people on their wellness journey through knowledge and effective herbal products crafted with care and intention.” Caitlin is a mother of three young boys, Luke, Jude, and Ethan.

ask a

Naturopath:

my child has an earache. help!

by dr. daniella perri, nd © Can Stock Photo / eskymaks

ne of the most common complaints I see in the smallest patients at my practice is the earache. When there is an infection in the middle ear, the associated swelling of the Eustachian tube makes it difficult to drain the middle ear of fluid, often leading to— you guessed it—a sore ear. While most uncomplicated ear infections will resolve themselves within a few days using the “watchful waiting” approach, some extra pesky ones may require antibiotics to fix the problem. Whether antibiotics are needed or not, having a few naturopathic tricks in your medicine cabinet can help. The average uncomplicated earache will clear up within 24 hours. In the meantime, you can help alleviate much of the pain and discomfort, thus allowing your child to sleep more soundly, and support your little one’s healthy immune system to help prevent subsequent infections with a few simple hacks.

Ear Infections 101

An infection of the middle ear caused by either bacteria or viruses that can occur in either one or both ears. The most common type experienced by children, symptoms include fever, chills, sore throat, sneezing, and general malaise.

Otitis Externa

Also known as swimmer’s ear, this infection can be caused by bacteria, viruses, or fungi. Symptoms include ear discomfort, itchiness, and discharge, along with the same symptoms as Otitis Media.

Top 5 Naturopathic Treatments for Earaches

Echinacea Many of us already know that Echinacea is an effective

immune system booster for the common cold, but it is also successful when used acutely and to prevent future ear, and other, infections. Depending on the age of the child, Echinacea can be found in various forms including teas, tinctures, chewable tablets, and throat sprays.

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allicin, which when released into a carrier oil, such as olive oil, can be used as a topical treatment to help alleviate uncomplicated infections. And along with enabling you to ward off vampires with your breath, eating raw garlic is also great as an internal antimicrobial to help fight infections!

Hydrotherapy

This technique uses contrasting water temperatures to alleviate some symptoms of earaches including congestion, headache, and fevers by stimulating optimal circulation within the body. Contrasting temperature showers, foot baths, and the beloved “magic socks” (cold wet socks worn against the skin with warm wool socks over top) are all great examples of hydrotherapy. It’s important to keep in mind that the water doesn’t have to be very hot or very cold. Warm and cool can be just as effective with children. Parental supervision is definitely a must for this one!

Multi-Strain Probiotics

Otitis Media

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Garlic Nature’s antimicrobial, raw garlic contains the compound

spring 2019

Did you know that a large portion of your immune system resides in your gut? When your body is stressed, the levels of healthy bacteria become imbalanced, weakening the immune system and making it more difficult for it to do its job fighting infections. You can help restore that balance by incorporating a multi-strain probiotic into your family’s routine. As there are many probiotics available, your naturopathic doctor can help you choose the best one for your child.

Homeopathic Medicine For uncomplicated ear infections,

there are many remedies that can be used to help treat the associated earache, including Aconite, Belladonna and Mercurius. However, choosing the right remedy depends on your child’s specific symptoms and is best left to the expertise of your naturopathic doctor who can help provide the most effective treatment. Children are very receptive to homeopathic medicine, making it a great adjunct to the above-mentioned therapies.

Note: Please visit your healthcare provider if the earache doesn’t

improve after 24-48 hours, or is accompanied by pus, swelling, repeated vomiting, a fever that lasts for more than 48 hours, pain, irritability, lethargy, hearing problems, rash, or if the child is younger than 6 months old. •

NEW

Gut Boosters The evolving understanding of the role of probiotics

by jess sherman, m.ed, rhn

bout 40,000 species of bacteria, 5 million species of fungi, and 300,000 species of parasites work together in our body’s microbiome, exerting influence over things like our metabolism, weight, digestion, immune function, hormones, mood, and behaviour. As we begin to learn more about our microbiome’s importance, we have also begun the search for products and supplements to best support it. Probiotics have moved to the forefront as a defender, healer, and booster of the microbiome, and while it can be tempting to view supplementation as a panacea, the research on the efficacy and safety of probiotic supplements as a tool to support health continues to evolve. While, overall, probiotics have been deemed safe, whether or not they work for certain conditions and to what extent is still not fully understood. Here are the highlights:

S. Boulardii, and a 2015 review of 23 studies concluded that probiotics can safely be used to help prevent C. difficile infection post-antibiotic.

Allergies and asthma

Our understanding of how microbes work synergistically with each other and with their host is deepening, and the complexity of these interactions is likely why study results have been inconsistent. Current research is still generally supporting probiotic bacteria as a safe way to support the microbiome in pregnant women, babies, and young children. You might consider a probiotic when your child is exposed to stress, sugar, chemicals, is travelling, or if immune or digestive functions seem out of balance, but keep in mind a probiotic is not a cure-all. And before giving any supplements to your child talk with your health care team.

Several studies in both allergy reduction and asthma relief have demonstrated that giving probiotic supplements to babies can reduce the risk of allergies later in life and may improve symptoms in asthma. However, a review on allergy benefits in 2015 revealed that a significant body of work also exists showing little effect; likewise, some asthma studies have also shown similarly negative results.

Oral health

Lactobacillus, Bifidobacterium, and Streptococcus strains have been shown to help prevent cavities by reducing harmful bacteria in the mouth.

ADHD, autism, and mood disorders

Many studies have linked ADHD, autism spectrum disorder (ASD), and mood disorders with the microbiome, and have suggested that probiotics may help improve symptoms. This includes a small 2015 study which theorized that Lactobacillus rhamnosus given in childhood might reduce the risk of ADHD and ASD.

Improving eczema

Antibiotic Recovery

As mentioned above, post-infection complications like diarrhea can be reduced with probiotic therapy. Interestingly, a 2018 study countered this, noting in their findings that the post-antibiotic subjects who were slowest to recover were those given a probiotic supplement. This new study demonstrates the need for deeper understanding of the body’s natural healing ability and how probiotics can best serve it.

To Probiotic or Not to Probiotic

Simple steps for microbiome support Reduce exposure to negative influencers of the microflora like chemicals, sugar, artificial sweeteners, and stress. Encourage more microbes and introduce new ones by increasing intake of fermented foods and by spending time outdoors in nature. Improve digestive efficiency by mindful eating, slower chewing, and taking adequate time to digest.

The strains Lactobacillus GG, Bifidobacterium lactis, Lactobacillus rhamnosus, and L. reuteri have shown to be effective for reducing the severity of eczema in children.

Nourish the gut mucosa and microbes by including foods like bone broth, onion, garlic, and asparagus.

Digestive complaints

When it comes to research on the microbiome, one thing stands out — when we focus on improving digestive health, our kids’ resilience increases. Probiotic supplements can be a tool to help support the microbiome, but they are only part of a bigger picture of digestive health. •

According to the American College of Gastroenterology, probiotics can improve the pain and discomfort of IBS. Bifidobacteria breve, infantis, and longum have also been found to help resolve constipation in children, symptoms of diarrhea have been shown to improve using

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spring 2019

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Blanket Solutions Tips for kids struggling with bedwetting

by dr. rachel schwartzman, nd, doula

hen your child suffers from bedwetting (or enuresis), it can feel like an endless and exhausting cycle of stripping the bed and washing the sheets. For the bedwetter, it can feel incredibly frustrating and embarrassing. While most children by the age of five are able to go all night without urinating, or are able to wake themselves up to pee, 10– 15% of five-year-olds and 6–8% of eight-year-olds, usually boys, aren’t quite there yet, making it more common than you might think. Bedwetting is neither bad behaviour nor done on purpose, even if the child once had bladder control and then lost it. It can be related to emotional issues including stress, or a frightening situation such as moving to a new house, parental separation, arrival of a new sibling, or starting school. It’s important to speak to a medical professional to ensure there are no contributing medical issues or even allergies that might be exacerbating the problem. In most cases, the bladder simply needs to mature, and the issue will likely resolve itself. Until your little one’s bladder has caught up with their growth, here are a few natural and common-sense approaches that are worth giving a go!

Lifestyle & Diet

Reduce evening beverages, restricting drinking to daytime hours. Remind your child to take bathroom breaks. They’re busy being kids and sometimes a gentle reminder is all they need. Rule out constipation and ensure your child is getting enough fibre and water in their diet. Eliminate bladder irritants such as caffeine, citrus juices, artificial flavourings, food dyes, and sweeteners. Rule out food reactions by removing the most common allergens to see if the symptoms improve. Re-introduce one food at a time, and watch if the bedwetting worsens. Cranberry juice has been shown to eradicate bacteria in the bladder or urinary tract that could be a contributing factor to the bedwetting issue.

Supplements & Herbal Remedies

Magnesium powder taken a few hours before bed can help with anxiety and calm the nervous system.

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Chamomile, best known for its calming properties, can be used to ease tension, stress, emotional upset, nervousness, and insomnia. Passionflower is well known for calming and soothing the nervous system and can support children who have difficulty sleeping. Linden can help relax the body while soothing an irritable and tense mind, allowing the child to unwind and rest. Please consult with a health professional to ensure the proper dosage for your child.

Homeopathic Remedies

The success of homeopathy rests on finding the remedy that best matches the child’s symptoms. Watch for 7–10 days to see if a change has occurred. Causticum Useful for the child who wets the bed when they first fall asleep, when the urine passes so easily that the child is unaware of it, or when the urine leaks when laughing or coughing. Lycopodium Indicated for the child who passes large quantities of clear urine that may also be accompanied by sediment, resembling red sand. The typical child craves sweets, likes hot drinks, and can be cranky after waking, with worsening symptoms between 4 and 8 p.m. Sepia Beneficial for the child who is constantly thinking about urinating and can experience involuntary urination as soon as they go to sleep at night. They are often indifferent, do not like sympathy, and prefer being alone. Arsenicum album Indicated for the nervous, anxious, restless, and fastidious child. Bedwetting occurs after midnight and they tend to be chilly. Pulsatilla Appropriate for the child who often suffers with involuntary urination while sitting or walking and at night in bed. The child tends to be fussy, weepy, loves being with others, and does better outside. Remember that your child needs love and support to help them get through this time. Work with your health professional to get both you and your kiddo on the road to drier nights and less laundry! •

Stress vs Anxiety

by dr. alison cockerill, nd

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ÂŠ Can Stock Photo / natashabreen

It’s 6 a.m. and you fly out of bed to prepare breakfast and lunches for the day ahead. In the whirlwind of the morning routine, you forget to eat your own breakfast before leaving for work, dreading the traffic you have to face. Before you know it, its lunchtime and you wolf down a sandwich at your desk because you’ve got to get that report done by day’s end. Now it’s 5:30. Next is your commute home, getting dinner together, kids to bed, house tidied, and last-minute emails answered. Oops…you forgot to call your mom. By the time your head hits the pillow, you find you cannot turn off the thoughts, worrying about that upcoming work presentation or going through a to-do list for the week. Although you are exhausted, sleep is elusive, and you can’t quell your anxiety. Does this sound familiar? Stress and anxiety are a reality for most of us at one time or another. But how do we differentiate between stress and anxiety, how do we know if what we’re experiencing is at a healthy level, and how can we improve situations that may be spiralling out of control?

Is it Stress?

Let’s talk about stress. According to Canadian physician and renowned expert in the field of addiction, stress, and childhood trauma, Dr. Gabor Maté, the experience of stress is comprised of three parts. The first is the external situation we are faced with. Perhaps it is a deadline at work, feeling pressed for time, an argument with a loved one, a financial burden, or an unexpected change. This external situation is called the stressor. The next part is how we interpret our stressor, how we assign meaning or importance to it. This step is highly individual: what one person perceives as a stressor another may not. The third part is the way in which our bodies and behaviours change in response to our interpretation of the stressor. Stress is an internal response to an external situation, and while it may last longer than we like, it shouldn’t last forever. In fact, once we meet that deadline or resolve the argument, we should feel at ease once more.¹

overly anxious

According to the Centre for Addiction and Mental Health, up to one in four adults has suffered with an anxiety disorder at one time in their lives.³ When we begin to have daily, excessive, or long-lasting worrisome thoughts it can impact both our physiology and our behaviour. Anxiety can trigger heart palpitations, insomnia, sweating, nausea, and dry mouth.4 It can also more generally affect how we live our lives. Unlike normal stress, chronic anxiety persists even after the concern has passed, and the worrisome thoughts may drive us to avoidance, stopping us from engaging in certain activities that we might have previously enjoyed. Avoiding crowded places or social events, denying oneself the opportunity to apply for a promotion at work, or even something necessary like driving or going outdoors are all indicators that anxiety may be reaching an unhealthy threshold.

childhood stressors

Children face stressors as much as adults. Adjusting to daycare, changing schools, moving houses, parents separating, or the loss of a loved one or pet are all big changes for kids. Many times, children adapt well with the loving support of their families, teachers, and peers. However, some children will experience anxiety, the symptoms of which differ from those experienced by grown-ups. Excessive shyness, constant worry, frequent tummy aches or headaches, clinginess and/ or severe separation anxiety are all indicators that the stress in your child’s life might be getting too big for them to handle on their own.5 And just like in adults, these behaviours should be short-lived and part of an adjustment period. It is when they persist and fall into the chronic category that the direction of a professional will be beneficial. As our children grow and transition from one stage to the next, they will face a variety of circumstances that may give rise to stress and anxiety. This makes it important for us to help give them healthy tools for managing their stressors, at every age and stage.

super-stressed

Stress Out!

Or is it Anxiety?

Taking the time to exercise can easily fall by the wayside when we are feeling stressed. Yet moving our bodies and taking some time away from our stressors can help us step back from the situation and perhaps even reframe our approach to the circumstances. Physical activity releases endorphins, neurotransmitters that have a feel-good effect. Making exercise a consistent part of our daily routines contributes to better overall physical health, brain health, life satisfaction, and improved mental health.6 Moving your body does not only mean sticking to a strict gym routine. Try to be creative and choose activities you will really enjoy. Check out the new yoga studio in town, plan a family hike, take the dog for an extended walk, take a dance class, or join in on the free swim at your local pool. There are so many options—it’s about taking the time to make it happen!

Stress isn’t necessarily a bad thing; in fact, to some extent we need it in our lives! When we are faced with a challenge, stress is what signals a cortisol spike, giving us the energy to rise to the occasion. The trouble is when stress becomes chronic it is no longer playing its adaptive role. It is well established that chronic stress can contribute to disease, has a direct link to anxiety and depression, and has also been implicated in high blood pressure, insomnia, and reduced immune function.² In order to combat this, it’s important to learn healthy stress management strategies—this is true for both adults and for children.

Stress and anxiety can be two sides of the same coin, as one often accompanies the other. Further, they both share many of the same physical symptoms—headaches, high blood pressure, loss of sleep, and uneasiness—making it difficult to really differentiate between the two. While stress is generally the direct result of an actual situation, anxiety is more vague or anticipatory, relating to the worry or fear about a possible stressor or a potential outcome, and oftentimes can arise from situations that are not truly threatening. Like stress, some anxiety is to be expected in our day-to-day lives and can also serve protective functions. Maybe we feel anxious about an upcoming speech we are giving, about our child’s first day of school, or about starting a new job. These anxieties are usually mild and should not significantly impact daily activities or responsibilities. But like stress, anxiety can become more chronic in nature.

move it, move it!

Physical activity is just as important for kids. The health benefits of keeping our children physically active means not only improved body composition, but also decreased anxiety and depression, improved self-esteem, and lowered risk for diabetes and sleep disorders.7 Canadian guidelines suggest that children aged 5-17 years should be getting a minimum of 60 minutes of moderate to vigorous intensity physical activity daily and limit screen time to 2 hours a day or less. Getting children involved in sports is only one way to promote physical activity. Make going to the park after school and walking the dog part of your routine, or increase active transportation by rollerblading or bike riding to work or school. spring 2019

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motivate mindfulness

Mindfulness practices can be worked into our daily lives and can lower levels of perceived stress. This, in turn, can help us respond with less anxiety when unexpected stressors arise. Recently, more research has been devoted to mindfulness-based therapies and mindfulness-based stress reduction techniques that can help reduce stress, anxiety, and depressive symptoms.8 But what is mindfulness? Mindfulness refers to the practice of acknowledging our current experience in a non-judgemental way. This means bringing awareness to our thoughts, bodily sensations, and surrounding environment. Mindfulness asks us to be curious about the moment, to accept what is going on for us, and to allow focused attention. If we really think about it, this is quite different from how we typically go through our days. Our minds are so often filled with sudden thoughts, jumping from one thing to the next, forgetting to really take in the experiences of the day. In fact, a wandering mind and inattention have been linked to maladaptive behaviours. When we are present, we are happier! Mindfulness can include a yoga practice or meditation class. It can also be done at home with a 10-minute guided imagery meditation, body scan exercise, or breathing routine. Mindfulness takes practice, and the more we practice, the easier it becomes.

Mindful Living

Help build mindfulness into your child’s life with books like A Handful of Quiet: Mindfulness in Four Pebbles by Thich Nhat Hanh, or Sitting Still Like A Frog by Eline Snel.

nurture nature

Most of us can appreciate the beauty of a well-manicured garden, the giant trees of an ancient forest, or the expanse of an open field. But besides being aesthetically pleasing, nature has a positive physiological and psychological impact on our brains! Eva Selhub and Alan Logan’s Your Brain On Nature famously examines this fascinating topic. In one study, adults who were performing a variety of activities in a garden setting had significantly less stress hormone (cortisol) than those performing the same activities in a classroom setting. It also highlights the Japanese practice of Shinrin Yoku (meaning “forest bathing”: a contemplative, intuitive, traversing of nature with no specific destination, intention, or outcome), which has been shown to not only decrease stress and depressive symptoms but to improve sleep. While it may not always be possible to spend time in the forest, there are ways we can increase our exposure to nature. Move that yoga practice or HIIT training outside when weather permits. Add a few plants to your home or office. Take up gardening. Even if you’re weeding, spending time in nature will help support a healthy and relaxed mood.

Sweet sleep

A key to supporting healthy stress management is ensuring proper sleep. Both the quantity and quality of our sleep are integral for fostering

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meal deal

It is also essential to control blood sugar levels through nutrition. Although we may not think twice about skipping lunch so we can power through that presentation or settling for a handful of crackers for dinner so we can get the kids to dance class on time, the body perceives this drop in blood sugar as a real stressor. When we skip meals our bodies release cortisol to help keep us going. When we are already facing chronic stress or anxiety, this is not a happy combination. The best approach is to aim for at least three well-balanced meals per day. Each meal should have a source of lean protein, healthy fat, and fibre. This combination will help to keep us feeling satiated and support stable blood sugar levels throughout the day. In a well-rested and nutritionally balanced state, those stressors may seem a little less daunting! It is also important to limit consumption of things that may exacerbate anxiety. While caffeine can be a morning (and maybe afternoon) go-to, it increases cortisol and may contribute to worsened anxiety. So, if you are feeling a little extra stressed, it may be time to reach for the herbal tea in place of that second (or third) cup of coffee.

help line

Make mindfulness easy with apps like Headspace and MindShift, which help to give structure and motivation to practice daily! Or reshift your thinking at bedtime with apps like Calm to help get you sleep-ready.

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optimal health, and this is particularly true when we are under added stress. The average adult should aim for about 8 hours of sleep per night, while children require significantly more. The Canadian Paediatric Society recommends 10-13 hours of sleep for children aged 3-5 years; 9-12 hours for children aged 6-12 years; and 8-10 hours for teenagers.9

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This one is incredibly important. When we are overwhelmed or in a state of chronic stress, we are far more likely to feel anxious, lose sleep, neglect self-care and skip meals. This becomes a selfperpetuating recipe for disaster. If stress begins to feel chronic, ask for help! This may be something simple like asking a spouse for more support at home—maybe sharing dinner duty is just the reprieve you need! Getting that help allows you to carve out a little more time to focus on the stress management tools we have already discussed. Part of this may also be learning when to say no. Having healthy boundaries and knowing our own limits can help us avoid becoming overwhelmed and the chronic stress that can come with taking on too much. Asking for help could also include seeking out a counsellor or therapist. This is particularly important if you feel your stress and anxiety are spiralling and beginning to negatively impact your dayto-day behaviours. It is not only okay to ask for help, it is an essential part of supporting our overall health and well-being. Now, let’s try this again. Its 6 A.M. and you awaken after a great 8-hour sleep. Before the kids get up you take 10 minutes to focus on your breath and get grounded. Next, you and the kids prepare lunches for the day ahead and sit down to have breakfast. Before you know it, it’s lunchtime. You head outside and enjoy your meal at a nearby picnic table before returning to finish out the day, refreshed from the air and the break. Your commute home allows you some quiet time with yourself (or a quick call to your mom!) before getting dinner together, kids to bed, house tidied, and lastminute emails answered. Even though you are feeling tired from a busy day, you take the dog for a brisk 30-minute walk. By the time your head hits the pillow, sleep comes easily. We may not be able to completely change some of our day-to-day stressors. But by building healthy daily habits, we may be able to manage them in a more balanced manner. • for references visit ecoparent.ca/twf/spring19

Make collagen where you need it Collagen tailored for your joints, skin and muscles

a Collagen education

by dr. susan joyce, nd, and dr. dana marshall, nd

vailable in tablets and powders, laced into everything from coffee creamers to granola bars, emulsified in skin creams and infused into lip balms, collagen is definitely having a moment. With its promise of glowing skin, lustrous hair, strong nails, and unlocking that fountain of youth, it seems almost too good to be true. And while collagen is certainly one amazing protein, what do you really know about this trending miracle worker?

Collagen tutorial

Wound together forming strong strands, the word collagen lives up to its etymological root — from the Greek meaning “glue” — as it is quite literally the glue that helps hold our joints and tendons together and gives our skin strength and elasticity. Found in our cartilage, skin, muscles, bones, digestive system, tendons, and blood vessels, collagen is the most abundant protein in the human body and is made up of the amino acids arginine, glycine, hydroxyproline, and proline which we acquire from protein-rich foods like meat, eggs, and beans. But getting enough protein isn’t the only thing we need for healthy collagen production. Our bodies also require a wide variety of minerals and vitamins, including plenty of vitamin C. Not getting enough vitamin C in our diet can spell disaster as it leads to a halt in collagen production and can result in scurvy, a devastating illness often associated with ancient seafarers who didn’t get enough fresh fruits and veggies while they were making their long voyages. When collagen production stops, the collagen-heavy parts of the body break down, which can mean oral issues, musculoskeletal problems, and anemia. Although we’re in much better shape than those poor seafarers of old, vitamin C deficiency is still very real, especially in those who smoke (including passive smokers) or those who suffer from poor diets, intestinal malabsorption, anorexia, alcoholism, or even severe mental health issues.

Collagen upgrade

You can encourage and maintain good collagen production by embracing a healthy lifestyle and including foods that provide key vitamins, minerals, and amino acids. Bone broth has become a favourite way of getting more collagen, and for good reason: it’s full of it! When bones are simmered slowly (usually over 24-48 hours) the collagen within the bones breaks down and becomes gelatin—the wiggly stuff that makes bone broth so rich and tasty! Incorporating more bone broth into your diet is also a fantastic way to help heal the mucosal lining in your gut and repair parts of the GI tract.

Some other nutrients that up your collagen: Anthocyanins: Dark berries and grapes, red cabbage and onions, and eggplants. Copper: Shellfish, nuts, and red meat. Vitamin A: Pumpkin, sweet potato, carrots, and spirulina. Vitamin C: Darky leafy greens, peppers, broccoli, and, of course, citrus fruits. Proline: Grass-fed, pasture-raised meats, wild-caught fish, cheeses, soy, and cabbage.

Putting the a-g-e in collagen

While maintaining a healthy and varied diet is key to optimal collagen production, aging is one cause of decreased collagen that can’t be avoided, leaving us at greater risk for weakened joint cartilage, joint pain, and the development of degenerative disorders such as osteoarthritis. Further, the natural decline of collagen may mean looser skin with more wrinkles, thinning hair, and brittle nails. The good news is that studies have shown that supplementation with specific collagen peptides both helped with functional knee problems, leading to significant improvement in activity-related joint pain,¹ and resulted in increased skin hydration.² With collagen-rich diets and supplementation, anecdotal reports from doctors have patients noting thicker and stronger hair and nails, more youthful skin, better healing and recovery time, and decreased joint pain after exercise.

Collagen boost

If you feel that a little extra tweak is in order, collagen supplementation can sometimes be indicated. When considering the right supplement for you, look for hydrolyzed collagen, also known as collagen peptides, which is collagen that has gone through a process of hydrolysis to make it easier to absorb. And while there are differing opinions on whether marine or bovine-based supplements are best, both are great options! Whichever you choose, ensure that the collagen is derived from grass-fed and pasture-raised sources (for bovine) and wild-caught and non-GMO sources (for marine). Currently there is no vegan collagen supplement, but you can help stimulate production by drinking green tea, eating foods that are high in vitamin C and the amino acids glycine, proline, and lysine, or by taking a vegan collagen booster! Make collagen a simple part of your plan to look and feel fabulous! • for references visit ecoparent.ca/twf/spring19

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1. SPROOS

Bring on the deep knee bends with Sproos Up Your Joints! Each serving features 7 grams of grass-fed beef collagen, along with a kick of turmeric, hyaluronic acid, glucosamine sulphate and MSM that’ll have your joints raising a toast to you with this tasty bevvie. (And it’s sugar-free!) Sproos also makes some pretty sproos-tacular collagen blends specifically designed for your skin, hair, and gut, and makes collagen yummy in a range of totable bars. Check out the whole line!

4 3

2. CANPREV

Made with Verisol Bioactive Collagen Peptides that specifically improve the appearance of skin, reduce wrinkles and diminish fine lines, Canprev’s Collagen Beauty is designed to stimulate fibroblast cells in the skin, enhancing collagen metabolism where it's needed most! With bovine collagen, Collagen Beauty can help reduce eye wrinkles in as little as 28 days Available in both liquid and powder form.

3. LORNA VANDERHAEGHE

Enhance collagen and elastin in just 28 days? You bet you can with Lorna Vanderhaeghe’s Active Collagen supplements! Containing hydrolyzed marine collagen and elastin polypeptides, these gems will improve hair thickness, bone density and joint disease, increase skin moisture and decrease deep wrinkles, stop brittle nails, and protect skin from free radical damage.

4. ORGANIKA

an ©C

Meet Organika Enhanced Collagen! Sustainably-sourced, pasture-raised, hormone and antibiotic-free, grass-fed American bovine collagen that’s also tested for heavy metals and microbiological contaminants! Reduce intestinal permeability, improve skin quality, and stop those creaky joints with 8.5 grams of collagen per serving. For those on the go, it’s also available in convenient travel sachets!

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o/ hot

c Sto

the whole family

tud odS

BEAUTY

Bloom

by dr. anne hussain, nd

pring is upon us and that means it’s time for spring cleaning— your skincare routine, that is!

We all know that it’s a good idea to periodically cull our cosmetics and skincare products. Sure, it’s a pain, but getting rid of mascara from 1995 or that rancid cream you never use but cost an arm and a leg isn’t just good for organization’s sake—it’s great for your health! Not only do we get rid of bacteria traps and products that may not work anymore, we also have a chance to really scrutinize the ingredients of the stuff we use so we can make informed choices about what we’re slathering on our largest organ—our skin! (Not sure what ingredients to avoid? Simply check out EWG’s huge database of skincare, where you can either look at health ratings by product or search by ingredient! ewg.org/skindeep) And while you’re busy culling, practice some good housekeeping too! Just like you’d never drink out of a dirty old coffee mug, keeping your makeup brushes clean with a biweekly wash is essential to avoid reintroducing old product, dead skin cells, and other oils and bacteria to your skin. Likewise, switching up your towels and pillowcases on a regular basis will do the same!

BEAUTY in a

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BEAUTY FROM

Within

Using the right products is important to glowing skin, but you can also boost your inner glow naturally with a healthy diet—so chow down on those fruits and veggies! Focus on eating the rainbow (it won’t make you a unicorn, but you will definitely glow like one!). Kiwis and kale are high in vitamin C, sweet potatoes and carrots rich in vitamin A, and gorgeous purple cabbage has got anthocyanin power! Getting healthy fats from walnuts, ground flax seeds, or an omega-3 supplement is great for skin cell regeneration, and avoiding common inflammatory culprits like sugar, deep-fried foods, peanuts, eggs, corn, wine (sorry!), and dairy can help with acne, rosacea, hormone balance, and digestion.

Did you know your body is always detoxifying? Keep those detox systems well-maintained by getting enough water and by ensuring you’re meeting your daily fibre requirements. Drinking water supports the urinary tract and is key for hydrated skin; fibre helps us stay regular and also binds to toxins; and dark leafy greens and lemon water support liver detoxification pathways. If our elimination organs aren’t working well, toxins and hormonal metabolites will stay in our bodies longer than they should and can even be reabsorbed!

Once you’ve parted ways with expired, unused, or just plain toxic products, you can better identify the skincare gaps that need filling and can consciously opt for fresh products that have recognizable, natural, organic ingredients, and are earth-friendly and cruelty-free. When choosing skincare products, look for some of these plantpowered superstar ingredients:

Beautiful YOU-TIME

Plant-derived nutrients to provide antioxidant support. Plant oils like rosehip and argon, and fruit extracts like watermelon, papaya, and apple are fantastic!

Brush away the day with a dry skin brush. Not only does it exfoliate dead skin cells and encourage new cell production, it also improves blood and lymphatic circulation.

Vitamin C to help with collagen production.

Don’t forget the importance of the whole person. Finding balance by addressing our emotional and mental needs is great for the skin too! Seek out support to manage bigger factors like stress, anxiety, depression, and hormones from a professional.

Hydrating compounds to attract and keep moisture in the skin. Hyaluronic acid, snow fungus (Tremella fuciformis), and Cassia angustifolia seed polysaccharide help to plump, brighten, and keep skin more youthful looking. Alpha- and beta-hydroxy acids can help decrease the severity of skin imperfections and exfoliate the skin gently. Look for glycolic, salicylic, and lactic acids for rejuvenating results. 24 the whole family

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Making time for self-care is an important part of any skincare routine. Get moving to improve circulation, decrease blood sugar levels that disrupt hormones and digestion, and sweat out waste.

Remember that habits take time, consistency, and perseverance to form. Rome wasn’t built in a day and neither were you! Choose a manageable task and let that lead you to the next healthier habit and soon you’ll find those choices are shining through! •

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Period PIECES Hormonal Myths of the Menstruating Woman

by dr. alexsia priolo, nd

omawka7 k Photo / 7r

ormones are complex and interdependent chemical messages in your body that drive many of its actions, from emotion to appetite to menstrual cycle. And while it seems hard to believe, it is not so very long ago that women’s hormones and menstrual cycles were not thoroughly studied, leaving both medical professionals and women with limited understanding of how these systems even worked. Symptoms brought by female patients to their doctors, sadly, were often dismissed as made-up or as overreactions to normal bodily processes, which, ironically, were the very processes that were not fully understood. Fortunately, research has been more robust in recent years, although there still remains a conventional lack of understanding that has allowed some hormonal myths to persist in the media, in our education systems, and even within our families. Here are five hormonal myths commonly associated with menstruating women, and the actual facts of the matter.

MYTH #1: YOU’RE TOO YOUNG TO HAVE A HORMONE PROBLEM You are never too young to experience hormonal imbalance. An adult may experience imbalances at any point, while a teen may experience hormonal issues around the debut of menstruation. One increasingly common condition is polycystic ovary syndrome (PCOS), an endocrine and metabolic disorder. PCOS is a condition that warrants careful attention to your period and often requires blood work or an ultrasound. To be diagnosed with PCOS, you must exhibit at least two out of three criteria:

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1. Polycystic ovaries showing on ultrasound

Despite the name, having PCOS does not necessarily mean you have polycystic ovaries. Conversely, having multiple cysts on your ovaries does not always mean you have PCOS, as the criteria for diagnosis has evolved over the years. (In 2003, the “Rotterdam Criteria” expanded on the 1990 definition put forward by the National Institute of Health, and while there are talks about a name change for PCOS, none has been decided upon at the time of writing.) In teens, investigation of the ovaries is not always definitive as ovaries will often present as polycystic for up to eight years after their periods begin, or when reproductive maturity is reached. Therefore, tracking periods and noting symptoms of high androgens is essential for diagnosing PCOS in teens.

2. High androgen levels

Although androgens are often referred to as “male” hormones, they are present in both sexes. Our bodies need androgens for the reproductive process, and for the essential functioning of our muscles and bones, cognition, and emotional well-being. When the androgen level is higher than it should be, the result is hyperandrogenism, which can be a marker of PCOS. Physical signs and symptoms of potentially elevated androgens include: Severe acne This can cause inflammation and scarring, and is resistant to treatment. Typically, more than 11 lesions may be present on the face. Hirsutism A condition that causes excess terminal hair growth in females in areas characteristic of male hair growth. Growth is usually seen on the face, chest, back, abdomen, thighs, and upper arms. Alopecia The thinning of hair around the scalp, which is more typical in adults. Teens will usually demonstrate symptoms of severe acne and hirsutism, while adults may demonstrate all three.

3. Irregular or no periods (anovulation)

The frequency of the menstrual cycle can be variable, but it’s important to pay attention to patterns that warrant further exploration:

Within the first year of menstruation

Cycles should not be outside the 19 to 90 day range.

After 2 years of menstruation

Cycles should not be shorter than 21 days or longer than 45 days.

After 3 years of menstruation

Cycles should not be shorter than 21 days or longer than 35 days, or there should be no fewer than 8 cycles per year.

No menstruation

If teen is 15 years old and has begun breast development in previous 2-3 years.

If a teen or adult meets any of the above criteria, PCOS should be considered and assessed.

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PCOS is more than just a period problem. Because it’s considered a metabolic condition, it is also associated with an increased risk of diabetes and heart disease, making it incredibly important, from a preventative standpoint, to determine if you have PCOS. If you are experiencing any of the above symptoms, please see your health care provider.

MYTH #2: PERIOD PAIN IS NORMAL Period pain is common, but for the most part isn’t normal—especially if it’s severe. You may notice cramping in your lower pelvis or back before or during the first couple of days of your period. This pain will usually go away with a pain reliever and doesn’t affect your day-to-day life. Severe pain is a different issue. This type of pain may feel like a stabbing, burning, or throbbing, and can be experienced between periods. It may not go away with pain relievers and may affect your quality of life, causing you to stay home from school or work. One of the most common causes of severe period pain is endometriosis, which occurs when endometrial tissue normally lining the interior of the uterus is found on its exterior. While typically diagnosed in adult females, new research indicates that it can also occur in teen girls, although it is much more difficult to assess as they are more likely to experience non-cyclical pelvic pain and their endometrial lesions often differ from those found in adults. Getting properly diagnosed as early as possible is key to combatting endometriosis and protecting future fertility. Pain and periods don’t necessarily go hand-in-hand. It’s important to never minimize your menstrual pain and instead to seek out the advice of a health care professional. While pain may not always be indicative of endometriosis, there are a number of other causes of painful periods, like ovarian cysts, infections, and adenomyosis (a benign but painful condition where the uterine lining breaks through its muscle wall) that, once properly diagnosed, can be addressed and improve your quality of life.

MYTH #3: THE PILL WILL FIX YOUR PERIOD Like all pharmaceuticals, there’s an appropriate time and place to use the birth control pill. The pill has been an empowering drug for women’s rights and contraceptive use. Furthermore, it’s the first line treatment for many common conditions including PCOS, endometriosis, premenstrual dysphoric disorder (PMDD), and PMS. The pill doesn’t fix your period, it stops it. It contains ethinyl estradiol and progestin, which are different than your body’s own estradiol and progesterone. While these synthetic hormones might fit into your body’s hormone receptors, they don’t have the same effects as your own hormones do, and instead prevent hormone production. Ovulation stops and cervical fluid thickens, affecting sperm movement and endometrial development. The “periods” that you experience while taking birth control pills are not true periods because ovulation is suppressed. Rather, they are considered “withdrawal bleeds” that are the result of a temporary halt in taking the pill, usually every 21 to 28 days. Taking the pill can mean relief from uncomfortable symptoms, specifically if you are suffering from the above-mentioned disorders. In PCOS, the pill will decrease androgen production. In

endometriosis, it may stop the pain. In PMS, it may regulate mood and physical symptoms. However, the pill is considered a temporary fix, as once intake is stopped, the symptoms may return. As well, the pill comes with a range of side effects, including, but not limited to, nutritional deficiencies, microbiome disruptions, and changes in quality of life. Education about the pill is important to ensure you’re making the right choice for your body and needs.

MYTH #4: EVERY WOMAN HAS PMS I’m sure you’ve been asked, “Are you PMS-ing?” at least once. Yet true premenstrual syndrome (PMS) is a considerably rare condition, happening in just 5-8% of women. There are about 150 symptoms associated with PMS that include psychological, physical, and behavioural manifestations. Although vast, common symptoms include: > Joint/muscle/back pain > Breast tenderness or pain > Abdominal swelling or bloating > Headaches > Changes in appetite, overeating, or food cravings > Fatigue or lack of energy > Mood swings > Irritability, anger > Sleep disturbances, restlessness > Anxiety or depressed mood PMS involves recurring (for at least two cycles in a row) symptoms during the two weeks before your period starts and ceasing around the end of your period. They may have a negative influence on your daily functioning as well as cause you distress, but should not be happening throughout the month. More than PMS PMS can sometimes be quite severe, and may actually present as premenstrual dysphoric disorder (PMDD), which affects 2-5% of women. The predominant difference between the two is PMDD exhibits extreme behavioural and psychological symptoms. In order to be diagnosed with PMDD, you must be experiencing at least one of these: > Mood swings > Feeling suddenly sad or tearful > Increased sensitivity to rejection > Irritability, anger, or increased conflicts > Depressed mood > Feelings of hopelessness and self-deprecating thoughts > Anxiety, tension, feelings of being keyed up or on edge And at least one (or more) of these symptoms must also be present: > Decreased interest in usual activities > Difficulty concentrating > Lethargy, fatigue, lack of energy > Changes in appetite, overeating, specific food cravings > Hypersomnia or insomnia > Feeling overwhelmed or out of control > Physical symptoms such as breast tenderness, swelling, joint or muscle pain, bloating sensation or weight gain

Like PMS, these symptoms must be present at least two weeks before the start of your period, and terminate around the same time as your period. Improvement should be seen once your period ends. Conditions whose symptoms mimic those of PMDD (such as chronic fatigue syndrome, fibromyalgia, irritable bowel syndrome, and migraine disorder) must be ruled out. If you think you have PMS or PMDD, it’s important to track your symptoms during an entire two month period to better understand when you experience symptoms and when you don’t.

MYTH #5: YOU’RE ALWAYS FERTILE Each month your body prepares for pregnancy, but in order for a potential pregnancy to happen, you must ovulate. Ovulation is the only time of your cycle where you have the ability to get pregnant: you are fertile a few days before, and a few days after, ovulation. Men, on the other hand, are continuously fertile and sperm can live up to five days in the female reproductive tract, which explains how you can conceive even if you have sex before you ovulate. Ovulation typically occurs mid-cycle, when there is a spike of luteinizing hormone, causing your ovary to release an egg, which then has the potential to be fertilized by sperm. If you use a period app, it’s likely that the app is labelling the middle of your cycle as your ovulation date. However, that may not always be accurate. Therefore, it’s best to pay attention to your body’s ovulation clues: Cervical fluid changes throughout the month depending on where you are in your cycle. At the beginning, you may not notice any fluid at all; as you approach day 7, it may present as white and sticky; around day 12 or 13, it may present as clear and stretchy; and after ovulation, you may not notice any. The clear and stretchy fluid, which may resemble egg whites, is considered the most fertile as it nourishes sperm and allows it to travel to the cervix. Cervical position and condition also change throughout the cycle. Around ovulation it may be soft (like your lips), higher up, open (to allow the passage of sperm), and wet (because of cervical fluid). During the beginning and end of your cycle, it’s usually hard (like the tip of your nose), low, closed, and not as wet. You can check these characteristics yourself, knowing that around ovulation the high position might make your cervix hard to reach. Basal body temperature (BBT), brought on by progesterone production, will rise after ovulation has happened. BBT must be taken before you get out of bed in the morning. The rise in temperature may as little as 0.4 to 0.8 degrees.

Knowing what signs to look for and paying attention to clues your body is providing are invaluable tools for maintaining good health. Not only will you become more in tune with your body, you will also be better equipped to identify when you should seek health support. When we listen to what our bodies are saying and actively seek counsel from our health care provider when something seems amiss, we help to dispel the myths that have prevented a fuller understanding of how our reproductive system works and how best to serve it. Doing so ensures a higher level of care, not just for ourselves, but for women everywhere. • spring 2019

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Spring

is served

by dr. sarah white, nd In Canada, April is usually when we start to see the first fresh produce of the year popping up in local grocery stores and farmers’ markets. And while we oh-soimpatiently wait for summer’s berries and delicate lettuces, spring has a magic all of its own. The appearance of rhubarb in all its ruby-hued glory is just a tangy taste of produce-to-come. And new carrots and potatoes, ripe for the picking, are a perfect way to welcome in spring!

Apple-Rhubarb Chia Pudding

Whether you’re looking for a little fruity AM boost or something special to serve for dessert, this chia pudding fits the bill! Full of spring rhubarb and naturally sweetened with honey, this fibre-rich treat (thanks to both the chia and rhubarb) is a delicious way to boost your intake!

Ingredients 2 large apples, diced 2 stalks of rhubarb, diced 1 Tbsp local honey 4 Tbsp chia seeds 4 Tbsp almond milk

Instructions

1. A dd fruit and honey to a small saucepan and gently warm, stirring frequently, until apples and rhubarb are soft, about 10 minutes.

the fridge to set (usually takes about 10 minutes or so).

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3. In a small, clean Mason jar or bowl layer the chia pudding with the warm apple rhubarb compote and serve. Top with hemp hearts, chopped walnuts, or even some fresh apple slices!

spring 2019

Heirloom Carrots with Tahini and Pistachio

Spring Goddess Sweet Potatoes with Fresh Herbs

Ingredients

2 bunches heirloom carrots 1 Tbsp avocado oil Salt and pepper, to taste

3 large sweet potatoes 1 Tbsp grapeseed oil Salt and pepper, to taste

For tahini sauce:

For the Spring Goddess dressing:

/3 c tahini paste 2 cloves of garlic, finely minced 1 /3 c hot water 1 tsp maple syrup 2 Tbsp fresh lemon juice

Sometimes winter carrots are at their sweetest in early spring! Brighten up dinner doldrums with vibrantly-hued veggies dressed in tangy lemon tahini! Bountiful in both vitamin A (carrots) and B (tahini), no one will be able to resist this tasty combination!

Salted roasted pistachios for garnish, chopped

Instructions

1. Preheat the oven to 400°F.

2. T rim green ends of carrots and cut length-wise into quarters so that the carrots resemble thick-cut fries.

3. T oss carrots with avocado oil, salt, and pepper, and arrange in a single layer on a baking sheet.

4. R oast in oven for 30 minutes until browned, stirring halfway through.

5. W hile the carrots are roasting, prepare sauce by adding the tahini, hot water, lemon juice, and garlic to a blender and mixing for one minute, or until smooth.

As we move into spring, don’t forget about those winter veggies that are still in season, like beets, cabbage, carrots, mushrooms, onions, sweet potatoes, and squash. Including lots of vitamin and mineral superheroes, like sweet potatoes, is a great way to up your family’s nutritional intake in a delicious way!

/3 c olive oil 2 Tbsp apple cider vinegar 2 cloves of garlic, chopped 1 Tbsp fresh rosemary, finely chopped 1 Tbsp fresh thyme, finely chopped 1 handful fresh basil leaves, torn ½ tsp sea salt Pepper to taste

Instructions

1. C ut the sweet potatoes into wedges, toss with grapeseed oil, salt and pepper, and arrange in a single layer on a baking sheet.

2. Roast in a 400°F oven for 35 minutes, stirring halfway

through. Potatoes should be crispy on the outside and tender on the inside.

3. I n a blender combine olive oil, garlic, vinegar and fresh

herbs and blend for 30 seconds, until well-incorporated. Serve the dressing alongside the sweet potatoes as a dipping sauce.

6. S erve carrots hot out of the oven topped with the lemony tahini sauce and garnish with pistachios.

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