Pumpkin Pie Smoothie

This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.

Ingredients:

  • 1 medium frozen banana
  • ½ cup unsweetened almond milk or other nut milk
  • ⅓ cup plain whole-milk Greek yogurt
  • ⅓ cup canned pumpkin puree
  • ⅛ teaspoon pumpkin pie spice
  • 1-2 teaspoons pure maple syrup

Place banana, almond milk (or other nut milk), yogurt, pumpkin puree, pumpkin pie spice and maple syrup in a blender. Blend until smooth.

pumpkin_pie_smoothie

Immunity-Boosting Recipes!

With busy back to school days and cold season fast approaching, ensure your diet is filled with nutrient-packed recipes.
 
Green Smoothie
Get your daily dose of greens!
Ingredients:
2 ripe medium bananas
1 ripe pear or apple, peeled if desired and chopped up
2 cups chopped kale leaves, tough stems removed
½ cup cold water
12 ice cubes
1 tablespoon ground flaxseed
 
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
 
Autumn Chicken Stew
This feel-good chicken stew features three of autumn’s best treats: apples, carrots, and parsnips.
Ingredients:
5 teaspoons extra-virgin olive oil
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary
½ teaspoon salt
¼ teaspoon freshly ground pepper
4 cups chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons apple cider vinegar
 
Heat 2 teaspoons of oil over medium heat. Add chicken, stirring occasionally, until just cooked through (3 to 5 minutes.) Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer, stirring often, until the vegetables are tender (8 to 10 minutes.) Return the chicken to the pot and stir in vinegar.
Make Ahead Tip: Cover and refrigerate for up to 3 days.
autumn_chicken_stew

Back To School Immune Boosting Tips

Back to School can mean opening ourselves up to colds, the flu, and feeling run down. It’s important to keep our immune systems boosted as we head into the colder months. The following tips will help you stay healthy and combat upcoming flu season.

  1. Boost your immune system by adding nutrient-rich foods such as citrus fruits, garlic, ginger, chicken noodle soup, sweet potatoes, yams, tea, and mushrooms.
  2. The changing seasons calls for changes in our sleep patterns as well. Increase the number of hours of sleep you get per night to strengthen your immune system.
  3. Decrease caffeine intake to avoid insomnia, nervousness, irritability, and digestive issues. Caffeine also affects the adrenal glands production of cortisol, and increased cortisol can lead to a compromised immune system.
  4. Take Vitamin-C, a common immune-booster, which will help fight off infection and speed up recovery.
  5. Drink herbal teas infused with Echinacea Root or Elderberry to help ward off colds.
  6. Use eucalyptus oil in a diffuser or add a few drops to coconut oil and rub into the back and front of chest. Eucalyptus helps with chest and sinus congestion.
  7. Remember proper hand-washing for effective cold prevention!

cirtus_fruits

Irritable Bowel Syndrome

IBS or SIBO

It is thought that as many as 20% of the Canadians suffer from Irritable Bowel Syndrome (IBS). Symptoms can vary, but include gas, bloating, cramping, constipation and or diarrhea and mucous in stool. There is now evidence that supports that disturbances in the bacteria that populate the intestine play a role in IBS. Patients with SIBO, which stands for Small Intestinal Bacterial Overgrowth, show the same symptoms as those who suffer from IBS! Diagnosis of SIBO is done through a breath test where the presence of Hydrogen and or Methane gas in the breath is present form these bacteria. If found positive, a treatment plan will be made up to to eliminate the bad bacteria in the gut. This is commonly done with both herbs and or antibiotics.

The doctors at A New Leaf Naturopathic Clinic offers diagnosis and treatment for small intestinal bacterial overgrowth. Come see if your IBS is actually SIBO.

 

PRESCRIBING RIGHTS FOR NATUROPATHIC PHYSICIANS:

Dr. Alison Vandekerkhove and Dr. Cathryn Coe are  now licensed to prescribe scheduled drug medications. This prescriptive authority allows patients of Naturopathic doctors access to controlled medicines that are dispensed through pharmacies. This service will be important for many of the people in our community who use Naturopathic doctors for their primary care, as they do not have a family medical doctor. Naturopathic Physicians who are licensed to prescribe will not be able to prescribe federally controlled substances such as opiates, benzodiazepines, and amphetamines.

What are the benefits of saliva hormone testing?

Saliva hormone testing is most useful for uncovering hormone imbalance. For example: discovering a woman has insufficient progesterone to balance high estradiol levels or; that high cortisol levels are interfering with the action of progesterone and testosterone. Once a hormone imbalance has been uncovered, nutritional or bio-identical hormone therapy can be instituted.

Apple Oat Muffins

Some ideas for snack: cut apple with yogurt or almond butter as a dip

Spruce up your Summer Salads with this recipe!

Enjoy this summer salad recipe

Vitamin B12 and Type 2 Diabetes

Reference: Vitamin B12 Deficiency is Common in Subjects with Type 2 Diabetes Mellitus Not Taking Metformin and is Nutritional in Nature,” Jawa AA, Raza R, et al, Endocr Pract, 2009 Nov 26:1-13;