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Chinese medicine, Pain, Stress

Acupuncture: More Than Just a Skin Prick!

What is Acupuncture?

Acupuncture is an ancient form of Chinese medicine that treats energetic imbalances in the body. It has been practised for over two thousand years, and is a safe, effective to way to treat a variety of acute and chronic ailments.

Qi (Chi) is the vital energy of the body. This energy travels just below the skin through channels called meridians. The meridians connect all of the body’s organs and systems. Problems arise when this vital energy becomes blocked or weakened. When this occurs, imbalances in the body’s various systems become evident. Problems can arise in the nervous system, circulatory system, musculoskeletal system, digestive system, reproductive system, lymphatic system and/or genitourinary system. Stimulation of associated acupuncture points on the body helps to restore the smooth flow of Qi and bring harmony to the affected area.

How Does it Work?

Qi normally flows smoothly through over twelve meridians or channels in the body. If a blockage occurs and the Qi is not able to course through these channels, then the entire system can be affected, resulting in pain or symptoms in the body. Acupuncture removes the blockage to restore the flow of Qi throughout the body. It brings the body back into balance and removes the symptoms.

Acupuncture can interfere with pain signals in the body. It increases blood flow to the area being stimulated, enhancing nutrient and oxygen delivery, while aiding in the removal of lactic acid and toxic substances from the area. Acupuncture stimulates the natural healing ability of the body, reduces pain and inflammation, and imparts a general sense of calmness and wellbeing in the person being treated.

Does it Hurt?

No. The needles that are used are extremely thin and are placed in anatomical positions where major blood vessels and nerves are absent. When the needles are placed correctly, you may experience a mild to moderate dull or tingling feeling.

How Many Treatments Will I Need?

The number of sessions varies with each individual and condition. In general, chronic problems will need to be treated longer than acute ones. After the first treatment, some people may notice an immediate temporary improvement, but for long-term effects, at least 4–6 weekly treatments are needed, followed by bi-weekly and then monthly treatments. Eventually, you may only need a couple of treatments a year to maintain the results.

What Can Acupuncture Be Used For?

Acupuncture can be used to treat a wide array of health concerns, including:

  • Acute and chronic pain
  • Headaches and migraines
  • Shoulder and neck pain
  • Arthritic pain
  • Injuries, including strains, sprains, golfer’s elbow, tennis elbow, tendonitis, and hip, knee and ankle pain
  • Carpal tunnel syndrome
  • Back pain
  • Stress
  • Digestive complaints
  • Fertility issues
  • Skin disorders
  • Neurological symptoms
  • Menstrual cramps
  • Nausea during pregnancy
  • Energetic imbalances
  • Lack of general wellbeing

Try These Acupressure Points at Home to Reduce Anxiety, Headaches, Nausea and Dizziness

Pericardium 6 (PC 6)

Function: Reduces nausea, motion sickness, sea-sickness, vomiting, dizziness and anxiety

Location: Approximately 2 inches above the wrist crease between the tendons of the anterior forearm

Large Intestine 4 (LI 4)

Function: Reduces chronic pain, frontal and sinus headaches, and improves immunity

Location: On the back of the hand, in the middle of the soft flesh between your thumb and index finger

Yintang

Function: Reduces anxiety, stress and insomnia, calms the mind, and reduces sinusitis and frontal headaches

Location: Halfway between the inner edges of the eyebrows

Sit back, breathe deeply and relax while you press on these points…or call to book an individualized acupuncture treatment.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

 

Energy, Nutrition, Pain

The Negative Effects of Acidity in the Body

Hearing the word “acid” evokes images of chemical skin burns, and liquids dissolving cans and various metals. It sounds like something we definitely want to stay away from!

That can be hard to do. Our body actually produces various acids every single day from the food we eat, from shallow breathing, from exercise (lactic acid) and from numerous other normal metabolic processes. Foods such as non-organic grain-fed meat, cheese, milk, grains and carbohydrates increase acid levels in the body. Medications, soda pop, processed meat and foods, artificial colours and flavours, and preservatives make us more acidic, too. Excess stress, inflammation in the body (such as arthritis) and lack of fresh air increase acidity even more!

Mind you, the effects are not quite as extreme as my first two examples, but acids in our body take their toll on our bones, teeth, muscles, joints, connective tissues, and various organs and systems. When we are too acidic, extra stress is placed on the body, which further aggravates various health issues. The body has to work overtime to reduce and buffer these extra acids. Our digestive system, lungs, liver and kidneys may all be taxed using their special mechanisms to buffer acidity in the body. When these systems are overloaded and acidity is still too high, calcium leaves our bones to buffer acidity in the bloodstream. This greatly reduces our bone integrity and increases our risk of fractures, osteopenia and osteoporosis. Excess acids can also deposit in the muscles, joints and connective tissue, increasing pain and inflammation, and contributing to arthritis, fibromyalgia, various chronic diseases, fatigue, generally feeling unwell and early aging.

You are probably now wondering how to decrease acid and increase alkalinity in the body to optimize your health!

First of all, we need to know just how acidic you actually are. Under the supervision of your Naturopathic Doctor, you can measure your urine and salivary pH at various times during the day to see how much acid you are exposed to and producing, as well how much acid your body is able to get rid of. This will give you a good yardstick to measure progress with your treatment plan.

To reduce acidity in the body, follow these 5 simple and easy tips. You may need to take alkalinizing minerals, herbs or nutrients to further reduce acidity, but be sure to discuss that with your Naturopathic Doctor before starting any natural prescriptions. The following 5 tips will get you well on your way to reducing acidity!

  1. Increase your consumption of spinach, potatoes, raisins, cauliflower, radishes, celery, eggplants, miso soup, dark leafy greens and berries. All fruits and vegetables are alkalinizing and buffer acidity in the body.
  2. Be sure to exhale fully to expel carbon dioxide from the lungs. If we are shallow breathing, then carbon dioxide is retained in the lungs and converted to an acid. Use your diaphragm and abdominal muscles to fully inhale and exhale. Count to 4 as you inhale, hold for 4 and then exhale fully for 4.
  3. Take Epsom salt baths. This helps to pull acids out of the body and introduce alkalinizing minerals into it.
  4. Eat less meat, cheese, processed foods, processed grains and carbohydrates. If you do eat something that is more acidic, be sure to get in dark leafy greens or other vegetables to counteract it.
  5. Ensure that your liver, kidneys, lungs and digestive system are working properly.It is advisable to see your Naturopathic Doctor to be put on specific drainage, detoxification and supportive remedies for these organs to function optimally.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

Weight Loss

New Year, New You?

With the final stroke of midnight on New Year’s Eve, many expect to be transformed from pumpkin to princess or rags to riches in the coming year. Dreams of betterment dance in our heads: to lose weight, quit smoking, eat healthier, save more money, find the job of our dreams…

While some of these resolutions may be realistic, others are outright unreasonable and unattainable. If you couldn’t lose 50 pounds last year or save $500 every month, then why will it happen this year?

I am not saying you should scrap your resolutions completely. I believe this is a great time of year to reflect on what you have accomplished in the previous year and plan for what you want to achieve in the future. Instead of calling these ambitions resolutions, let’s call them “S.M.A.R.T. goals”.

“Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organized their energies around a goal.” ~Renowned American philanthropist Elbert Hubbard

Just what is a S.M.A.R.T. goal?

It is any goal that is:
• Specific
• Measurable
• Attainable
• Realistic
• Timely/Tangible

For example, if you want to lose weight, then you need to decide how many pounds you want to shed and how long it is going to take you (be specific). You will need to weigh yourself weekly and take your waist and hip measurements to make sure you are on track (making it measurable and tangible). Make sure your goal is attainable, realistic and timely. A weight loss of 2 pounds per week is doable, but a loss of 40 pounds over 10 weeks is not.

Don’t be afraid to ask for help to reach your goal. Consult with a licensed healthcare professional to determine what is realistic and attainable for you. If you are trying to lose weight, he or she can help you plan meals, follow specific nutritional guidelines, develop an exercise schedule, and identify obstacles that prevent weight loss and ways to overcome them (e.g. support your thyroid gland, reduce stress, balance your hormones, prevent stress-related eating, reduce cravings, etc).

Don’t go it alone! Increase your chance of success by buddying up with a friend or family member for your workouts and/or for regular update meetings.

Try and try again. Don’t give up! Piers Steel, author of The Procrastination Equation and professor at the University of Calgary, discovered that it may take five attempts for a vow/goal to hold. The key to achieving your goal is to get right back on the horse. See each new day as a new start. Imagine, as an infant and then as a child, that you gave up trying to walk and then ride a bike. Life would be very different than it is right now!

It definitely won’t be easy at first and you will have to make sacrifices to achieve your goals. But the satisfaction of reaching your goal will keep you coming back for more.

“One half of knowing what you want is knowing what you must give up before you get it.” ~Sidney Howard

So let’s make this New Year one where you are a healthier you through S.M.A.R.T. goal planning. Come on, I know you can do it!

Happy 2012!

“If you don’t know where you are going, you will probably end up somewhere else.” ~Lawrence J. Peter

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Weight Loss

Cheating (Sensibly) Over the Holidays

Temptation is everywhere…shortbread cookies in the lunch room at work, a dessert buffet at the office Christmas party, plus all of the baked goods you made at home that are supposed to be for Christmas Day. Where is your willpower when you need it? How can you continue to eat healthy over the holidays?

Luckily we live in frigid Toronto, where the style is over-sized sweaters and loose hanging scarves that cover up those few extra pounds many of us gain over the holidays.

It doesn’t have to be that way.

If you are fed up with gaining the “festive five” over the holidays, follow the tips below to treat yourself without having to loosen your belt a few notches. You will be able to have your cake and eat it too, without compromising your waistline and health.

Get those zzzzzs. Sleep deprivation raises cortisol, a stress hormone, which makes us crave sugary and carbohydrate-rich foods such as cookies, cakes and desserts. When we don’t get enough sleep, we also release high amounts of ghrelin, a hormone that makes us feel hungry. Our bodies also produces less leptin, a hormone that makes us feel full. You’ll be fighting a losing battle if you get less than 7–8 hours of sleep at night.

Drink up. Our bodies can confuse dehydration with hunger. Make sure you are drinking at least 2 litres of fluid every day; herbal teas and water are best. This will help to keep your energy levels high and sugar cravings at bay. Try a herbal tea from your local specialty tea shop when you want something sweet. Some of my favourite flavours include rooibos mixed with cocoa nibs, coconut, vanilla and/or chai spices. Sip up and enjoy!

Bump up magnesium levels. Sugar cravings, especially for chocolate, may be a sign that you are deficient in magnesium. Stress, the birth control pill, alcohol, coffee, some medications, excessive sweating and a poor diet can all result in magnesium depletion. Eating foods that are high in magnesium, such as pumpkin seeds, spinach, Swiss chard, sesame seeds, halibut, black beans, sunflower seeds, cashews and almonds will reduce your cravings. Talk to your licensed healthcare practitioner before taking any mineral supplements. Discuss the possibility of deficiencies of chromium and zinc as well, as these are needed for proper blood sugar control.

Don’t go hungry. Eat a well-balanced and healthy snack before going to a holiday party to ensure you don’t overindulge. Have a hard-boiled egg and some raw vegetables, snack on some hummus with vegetables, or eat an apple or pear with about 14 raw almonds or walnuts. At the party, focus on the sushi plate, vegetable platter, salads and small amounts of meat to stave off cravings for the sweets.

Enjoy what you are eating. Be mindful of what you are putting in your mouth. Treat yourself but don’t overdo it. Scan the room to see what desserts are available, then choose one or two that you would enjoy the most. Take your time eating the first one, noting the smell, texture, and taste on your tongue. Chew slowly and savour each bite. Give yourself some time before deciding whether or not you want another one. It takes time for your body to feel full from food, so if you wait before you have seconds, you will be less likely to want more.

So go ahead and cheat, without the guilt!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Healthy Living, Immunity, Mood, Nutrition, Stress

Beat Those Winter Blues

 Where: The Big Carrot Toronto

Cost: Free

Do you feel down and out during the winter months? Depressed, restless and lacking motivation? If you want to feel your best when the temperature drops, join Dr. Lisa Weeks, HBSc., ND to find out why you get the winter blues and what you can do about it, naturally. Discover what causes seasonal affective disorder (SAD) and which foods, nutrients, herbs, and lifestyle habits can actually boost your mood and help you enjoy the shorter, colder days ahead.

Allergies, Immunity, Skin Health

Natural Allergy Support

2012 NATUROPATHIC HEALTH AND YOGA SERIES
A unique synergistic wellness experience in the Riverdale/Danforth area of Toronto! In these workshops you will learn about natural treatments and preventative therapies to common ailments and then bring your body into the fold with a custom yoga class focused on the subject.
Lisa Weeks Naturopath Danforth/Riverdale Naturapthy Yoga series Spirit Loft

Allergy Support Seminar

Join Dr. Lisa Weeks and the Spirit Loft Yoga teachers. Find out what causes allergies and what you can do, naturally, to balance the immune system and prevent allergic symptoms.

Workshop followed by a gentle 60 minute yoga class.

 

Hormones, Mood, Stress, Weight Loss

Andropause: Male Menopause

The “change of life” not only applies to women, men go through their own version of menopause, called andropause.

Now you may not see men fanning themselves and turning red due to hot flashes, but this change of life does affect their stamina, drive and overall vitality.

Andropause typically occurs in men between 40 and 50 years of age when testosterone levels decline, which can result in fatigue, depression, lack of vitality, increased irritability, mood swings, sleep problems, hair loss, decreased sex drive, night sweats, loss of muscle mass, and/or problems in achieving or maintaining an erection. Testosterone levels can even start to decline in men at the age of 30 and drop continuously over time. This occurs gradually, so the effects may not be as noticeable as in women, whose hormone levels drop more rapidly.

Testosterone is an elixir of life that helps to make men feel strong, young and virile. It maintains bone integrity, preventing against osteoporosis and preserving muscle mass. Testosterone also protects the heart and prevents cardiovascular disease. Obesity, a lack of exercise, excessive alcohol consumption, smoking, some medications, a poor diet and stress can all interfere with the action of testosterone.  If you are overweight, your body can actually convert testosterone into estrogen. Not only does this make testosterone levels drop, when estrogen levels get really high, men may start to develop breasts (called gynecomastia).

What Can You Do to Enhance Testosterone Levels?

Lose excess weight by following a healthy exercise program and eating plan. Fat cells in our bodies actually produce estrogen, even in males. Don’t eliminate your fat intake completely, however; choose healthy sources of fat such as avocado, fish oil and raw extra virgin olive oil instead of animal fats and trans fats.

Avoid consuming large amounts of alcohol. Limit beer consumption, as it has been shown to have estrogenic effects, which mask the benefits of testosterone in the body.

Quit smoking and talk to your doctor about any possible side effects of your medications.

Eat organic fruits, vegetables, meat, fish, eggs and poultry. This will reduce your exposure to pesticides, antibiotics and hormones that can impair the action of testosterone.

Eat liver-supporting foods. Include eggs, onions, garlic, dark leafy greens, lemons and limes, artichokes and beets in your diet to help your body detoxify from harmful types of hormones.

Avoid using plastic food and beverage containers and eating canned foods (their lining is made of plastic) as these contain hormone-disrupting bisphenol A.

Go green with cleaners and body care products to avoid exposure to the hormone-disrupting chemicals found in conventional cleaning products.

Exercise to maintain muscle mass and decrease fat mass to optimize your testosterone levels.

Eat cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, rutabaga and turnip, as these all help to reduce estrogen levels in males.

Relax and de-stress. Cortisol, the stress hormone, reduces the action of testosterone. Meditate, or do yoga or deep breathing exercises to take it easy.

Eat zinc-rich foods to maximize testosterone levels. Include cremini mushrooms, spinach, sea vegetables, pumpkin seeds, chickpeas, oysters, crab, lobster, clams, salmon, turkey and lamb in your diet.

Get your fibre in to reduce estrogen levels. Choose organic vegetables, chia seeds and hemp seeds to keep you regular.

Your Naturopathic Doctor can determine your testosterone levels by doing a salivary hormone test. This will test for various hormones, and allow him or her to choose the most appropriate herbs and nutrients to support healthy hormone levels.

With a little help, you will be able to increase your stamina, drive and overall vitality!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Stress

De-Stress For the Holidays

“It’s the most wonderful time of the year…”

The holiday season is a time for joy and peace on earth, but you are definitely not feeling calm, and it has been hard to keep the peace at home and work with everyone’s stress levels so high.

You are busy at work, but are somehow still expected to decorate the house, shop for a billion family members and friends, bake cookies for the cookie swap, keep the house looking immaculate, attend 10 Christmas parties and concerts, and prepare a fabulous Christmas feast.

How are you going to get it all done and stay sane at the same time?

It is possible and, no, divine intervention is not needed.

What Can You Do to Survive December and Make it to the New Year?

Change your perception. Stress is defined as “a perception of a threat or danger to our physical or psychological wellbeing, and the perception that the stress is beyond our ability to cope.” It is not WHAT happens to us, but our RESPONSE TO what happens, and our responses are something we CAN CHOOSE. Yes, there are way too many things to do this month, but, if we can break it down, focus on one task at a time and not let ourselves get caught up in the frenzy, we can get through it all without freaking out and losing our minds.

Set realistic goals. You don’t have to make your own wreath, knit the stockings for the fireplace, design and print your own Christmas cards, and create a Christmas playlist for each party you are hosting. It would be great to do all of that, but if you are burning yourself out in the process, no one will be having fun when you are totally exhausted and snapping at everyone.

Outsource. Delegate tasks to family members and friends. If you have the funds, have a party catered, hire a house cleaner for December and/or shop online. Ask for help when needed.

Make a list, and check it twice. Ask everyone what they want for Christmas to make shopping less stressful for you. Stay organized by writing down what must be done. You can even create a weekly schedule leading up to the holidays to get everything done on time.

Learn to say no. Don’t take on more tasks than you can handle and don’t be so hard on yourself. If you can’t make it to every Christmas party you are invited to, you are not going to be shunned from your social circle.

Take a relaxation mini-break. Take 10 full and deep abdominal breaths. Close your eyes and visualize lying on the beach or in a place where you feel calm and relaxed. Soak up the sounds, sights, smells and sensations in that place while you breathe fully. Be mindful with what you are doing in the moment and don’t get caught up with negative thoughts. Get outside and go for a short walk. Meditate. The possibilities are endless!

Keep your blood sugar levels balanced. When our blood sugar levels drop, cortisol, the stress hormone, is released to free up glucose from the liver. This increases feelings of anxiousness and irritability. Eat a balanced breakfast followed by small meals or snacks every several hours. Get healthy sources of protein, fibre and fat with each one. Make a smoothie for breakfast with hemp protein powder, berries, almond milk and ground flaxseed. Or add hemp protein powder to your steel cut oats in the morning. Snack on hummus and veggies, Ryvita crackers with almond butter, or raw walnuts and almonds with an apple or pear.

Get a good night’s sleep. Those who are sleep-deprived have been shown to have an increased stress response during the day. Sleep is a time for the body and mind to rest and repair; if we don’t get enough, our stress hormone levels are going to be thrown off.

Sweat (but not the small stuff!). Exercise clears the mind, boosts mood and reduces stress levels significantly. It also aids in a restful sleep. So go to that spinning or yoga class, put on your runners and go for a jog, or dance to a favourite CD or playlist.

With a shift in perception, attitude and expectations, and some lifestyle changes, the holidays season really can be the most wonderful time of the year!

See your Naturopathic Doctor to support you with appropriate herbs, nutrients, and homeopathic remedies to reduce stress levels and feel your best during and after the holidays.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Gratitude, Meditation and Mindfulness

Information Overload

I am new to the world of blogging and social networking. I have to admit that some days my head is left spinning after reading so many different bloggers’ perspectives, and discovering yet another must-read natural health site that broadcasts the latest and greatest research findings.

I often feel left behind in the dust, with no recent tweets and updates on Facebook to grab everyone’s attention. It is a never-ending battle to keep up with all of the information that is being broadcast every single second!

When is enough, enough?

Why do we continually look for the answers “out there” on the information highway? We may spend hours, days and sleepless nights searching for those hidden gems that will make us lose weight, find the path to happiness and cure that ailment that we are suffering from.

Why are we moving away from looking inward?

The internet is a blessing and a curse. It promises quick fixes and spoils us rotten by giving us any answer (true or false) with the click of a button. We are expected to do more and know more because of it. We also tend to compare ourselves to others when on Facebook, Twitter or someone else’s blog. Your friend from high school (who you haven’t seen in 20 years) looks like she is leading the perfect life, but is she really? It is amazing what a couple of photos and a few status updates can make us perceive.

It takes more time to look inward and ask ourselves the hard questions like, “What do I need to do to live a happier, more fulfilling life?”. Unfortunately the answer isn’t found with the click of a button. When you do find the answer, it will be a million times more valuable than any quick fix you just found online.

Don’t get me wrong, I rely on the internet to do patient research, look up herb-drug-nutrient interactions and depletions, and find out the newest and greatest health findings. But I continually have to remind myself to step away from the computer and look within to get the most valuable answers.

So, just how do we get back in touch with ourselves?

Sit in silence. Yes, that’s right…in absolute silence, doing absolutely nothing. Just be with yourself and see how it feels. It could be for five minutes or for an hour. Fit it in at least once a day.

Get outside. Nature always brings us back to the truth and calms our mind. Go for a walk, or sit on the porch or in the park. Take it all in.

Ground yourself. Not in the “you’ve been bad” way, but actually make physical contact with the earth. You can sit on a tree stump, lie on the beach, walk barefoot or hug a tree (yes, I know, that is very stereotypically Naturopathic!). This can help dispel any electromagnetic radiation that you were exposed to during the day, which can augment anxiety and throw off your natural balance.

Breathe deeply. Inhale fully, hold for several counts, and then exhale fully. Repeat, and repeat again.

Try something new. Break out of your routine, whether you walk home a new way, try a new exercise class or pick up a new hobby. This will help you learn more about yourself in different situations.

Focus on your accomplishments. Remind yourself of all the great things you have done today and what you are grateful for. There are always going to be a million more things to do, but I am sure you can be proud of and grateful for many things.

Remember, the answers are found within. All of that other information is just sugar-free icing on that gluten-and-dairy-free cake!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Immunity, Nutrition, Recipes

Listen to Nature When it Comes to Food

I was lucky to be up at my family’s cottage in Muskoka over the Thanksgiving weekend.  The temperature during the day felt more like summer, but the nights and mornings were cool. The leaves didn’t lie about what season it was, and their bright orange, red and yellow hues lit up the sky. The views were spectacular and the colours reminded me that with a change of season, comes a change of diet. It was time to limit those cold and raw salads that we devour in the summer, and include more cooked and warming foods that the fall harvest has to offer. If we listen to nature and eat foods that have the colour of the changing leaves, then our bodies will be better equipped to handle the cold and dark days of winter. Pumpkins and squash are the perfect vegetables to incorporate into our diets at this time of year to boost immunity and prepare our bodies for the drop in temperature. As added bonuses, they are also in season and grown locally!

According to Chinese medicine, the lungs and large intestine are the organs most active in the fall. Our lungs are very sensitive to changes in temperature, and the wind and cold. They control our defensive energy (Wei-Qi) that keeps us from getting sick. It is important to use this time to boost immunity to prevent colds, the flu and sore throats. Our intestines also play a very important role in immunity. They act as a barrier against invading pathogens, and approximately 70–80% of our immune system is found in the intestines.

When the temperature is dropping, it is best to limit cold and raw foods as they can increase dampness and phlegm in the body. Cold and raw foods consumed in the fall and winter tax the digestive system. Our body can handle these foods much better in the warmth of the spring and summer. It is best to eat lightly steamed vegetables or cooked food in the fall and winter. Foods such as garlic, onions and ginger support lung function and help to break down phlegm and mucous in the respiratory system.  Dark green and orange vegetables protect the lungs and mucous membranes of the body and boost immunity because they contain beta-carotene. Beta-carotene boosts the defensive energy of the body, protecting us from the invading bacteria and viruses that make us sick.

I made this soup after the Thanksgiving weekend when my body was craving warming and nourishing food. I used turkey broth that I made from the weekend leftovers. You can substitute coconut milk for the broth and add in spices such as turmeric, cumin, curry powder and/or garam masala to spice it up if you like. This time I decided to keep it simple and not add any extra spices as the turkey broth I prepared had enough flavour. This recipe is quick and easy, and very powerful in preventing colds and flus. Our bodies have an easy time digesting this soup, and the garlic and onions further help to break down any phlegm or mucous in the body. Enjoy!

Roasted Butternut Squash Soup

1 medium to large sized butternut squash

1 small head of garlic

2 small to medium sized cooking onions

½–1 cup of organic vegetable stock, turkey broth or chicken broth

Spices such as sea salt, turmeric, cumin, curry powder and/or garam masala (optional, to taste)

  • Wash the squash, cut in half lengthwise and place face down on a cookie sheet coated with a small amount of olive oil.
  • Peel off the excess skin from the garlic, leaving enough to surround the whole head and keep the cloves together. Chop off the top of the head of garlic so that there is an opening for each clove. This will make it easier to squeeze the garlic out once it is roasted. Wrap the head of garlic in aluminum foil with a little bit of olive oil, sea salt and pepper sprinkled on top for added taste. Make sure you seal the foil completely. Place garlic bundle on cookie sheet with the squash.
  • Peel the onions, chop in quarters and place on the cookie sheet with the other ingredients.
  • Roast in a preheated oven, uncovered, at 365°C for approximately 30–35 minutes (until the squash is nice and soft). You may need to cook the squash a bit longer than the onions and garlic.
  • Remove from oven, let all ingredients cool, and then add to a food processor. Blend while adding in broth of choice or coconut milk (spices optional). Add enough fluid to your desired consistency of soup. I like mine a bit thicker, so I don’t add too much broth.

Resource:
Pitchford, Paul. Healing with Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books, 1993.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

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