Tara Lapointe Naturopathic Doctor

Call: (902) 463-9351

Dairy free, gluten free and sugar free yogurt!

Busy day on the hill! (Taken with instagram)

Spring Sprouts!

In light of the beautiful spring like weather we’ve encountered today in the HRM I’d like to share a post about sprouting!

Why Sprout?

Sprouting is the act of germinating any grain, seed, nut or legume to enhance its nutritive value. It’s an essential part of any diet that is predominant in raw foods as it decreases anti-nutrients and increases alkalinity, enzymes, proteins, vitamins and minerals (up to 2000%) all while increasing digestion. For example, 5 grams of broccoli sprouts is equivalent to 50 grams of broccoli with regards to sulforaphane (which strongly inhibits cancer and increases liver detoxification).

Many sprouts also contain higher amounts of phytoestrogens when compared to their beans. These include mung beans, clover, soybeans, yellow peas, geeen lentils, chick peas, fenugreek and adzuki beans. Phytoestrogens help us balance estrogen levels and decrease the ratio of harmful estrogens to protective estrogens.

How to Sprout?

It’s easy! Try not to get caught up in any fancy techniques or gadgets in the beginning. I’ll run you through the steps for sprouting broccoli and mung beans, I encourage you to give this a go, especially if you have young children in the house who love to watch things transform!

Brocolli:

1. Start by purchasing broccoli seeds. A common brand is Mumms which can be found at Planet Organic in Quinpool Rd. Take a mason jar and either wrap mesh over top secured by an elastic band or purchase a premade cover such as the one you see in this photo. Add 1 tbsp of seeds and place inside the jar.

2. Fill the jar with cold water and rinse the seeds then fill the jar up again and allow the seeds to soak overnight.

3. In the morning rinse, repeat and place the jar upside down as seen in this picture in a bowl for support. Now all you have to do is allow the seeds to sprout in a shady area of the kitchen for 3-5 days. It’s important to rinse them out 2x a day.

BROCOLLI SPROUTS are eaten to protect from cancer (including breast, stomach, prostate, skin, colon and bladder), to decrease LDL cholesterol, increasing phase 2 detoxification in the liver, increase cardiovascular health, and protect the body from diabetes complications. Try them in green smoothies, on top of eggs, in salads or sandwiches. They have a radish type taste, and can add some zap into any meal.

Mung Bean Sprouts:

1. Mung beans are much larger than broccoli seeds, they are also require pressure to grow. First start with about 1/2 a cup of green beans, rinse and soak overnight.

2. In the morning rinse the mung beans and place in a open faced strainer on top of a bowl (so dripping water doesn’t leak). On top of the mung beans you need to place something to put them under a little pressure (like a heavy bowl). This pressure will allow them to grow thick and crispy!

3. Rinse them 2x every day for about 3-5 days allowing them to grow in a shady part of the kitchen. 

MUNG BEANS: These are the “typical” bean sprout you’ll find at the grocery store used most commonly in Chinese cooking. They’ve been used as a nourishing food for over 3000 years! They play a central roll in Ayurvedic (Indian) cleansing, known for their place in Kitchari, a dish of rice, beans and herbs. They are much more readily absorbed than other beans as they contain fewer oligosaccharides, leading to less gas and bloating. Sprouting them and combining them with digestive herbs also increases their digestion. One cup of sprouts has only 30 calories and up to 3 grams of protein! They are a great source of Vitamin K (extremely important in bone health and Vitamin D absorption), high in Vitamin C, and B Vitamins.  

A sprouted tridoshic ayurvedic kitchari (recipe to come!) yummm…

 
“Never cut a tree down in the wintertime. Never make a negative decision in the low time. Never make your most important decisions when you are in your worst moods. Wait. Be patient. The storm will pass. The spring will come.” ~ Robert H. Schulle

My coconut oil is liquid! Spring is in the air🍃 (Taken with instagram)

Soy Savvy

A Guide to Eating Soy Product

Why you should eat soy

1. High protein and nutrition: Tofu contains 10 grams of protein for 1/2 cup, soymilk 7 grams per cup, 4 oz of temphe has 17 grams of protein! (4oz of chicken has 30 grams). It’s a great alternative to animal meat, with less environmental impact. It’s also low on the glycemic index, high in omega 3 fatty acids, high in antioxidants and helps to maintain healthy cholesterol levels while lowering blood pressure too!

2. Menopause: Soy contains phytoestrogenic isoflavones genistein and daidzen. They help to stimulate estrogenic receptors when estrogen levels are low, or de-activate estrogen receptors when estrogen levels are too high. A dose of about 40 mg of isoflavones per day offer the most support for hot flashes and night sweats. This dose will also protects bone density into old age. However, studies have shown that the highest benefit of soy comes from consumption during adolescence.

3. Breast Cancer: There’s lots of controversy regarding this topic. A leading Naturopathic Doctor Sat Dharam Kaur whom I’ve had the pleasure to train with, is a firm believer in soy for breast cancer prevention and treatment. A recent study done in China looked at the safety of soy in 5000+ breast cancer survivors and discovered that those women with the highest intake of soy protein had a 29% lower risk of death and 32% less likely to have recurrence as compared to women with the lowest intake of soy protein. This study highlighted that soy consumption performed better than tamoxifen in preventing recurrence!

Why you shouldn’t eat soy

1. GMO: Around 90% of all soy is now genetically modified. This means it’s been altered genetically so that it will be resistant to the pesticide Roundup. This also means soy is loaded with carcinogenic chemicals as well as genetic material never before consumed by humans leading to ill health effects and allergies.

2. Anti-Nutrients: Soy contains goitrogen causing compounds which block the assimilation of iodine (other foods which do the same are the broccoli family strawberries, spinach, millet, peaches). This is something to keep an eye on if you have thyroid problems. Couple up soy with seaweed to protect the thyroid. Soy also contains phytates, which decrease our absorption of minerals such as iron, zinc, manganese and calcium (phytates are found in all whole grains, legumes, nuts and seeds). In a well balanced diet there is no evidence that phytates lead to mineral deficiencies, cooking, soaking, fermenting and sprouting decreases phytate content dramatically.

3. Food sensitivity: Soy is a common food sensitivity. It is important to identify all food sensitivities in your diet and remove them as it can be leading to symptoms reaching farther than the gut. The guidance of a registered naturopathic doctor can help you get to the root of your food sensitivities by doing elimination diets, intolerance testing or allergy blood testing.

Should you eat soy then? 

1. Try fermented soy products: Fermentation of soy decreases goitrogens and phytates, includes healthy probiotic and is generally better tolerated in those who have soy sensitivities. Fermented soy also contains Vitamin K2 which increases the effectiveness of our sunshine vitamin D protecting us from osteoporosis, against cancers and cardiovascular disease. Fermented soy products include temphe, miso, soy sauce, and natto.

2. Eat a balanced whole foods diet: The problem with soy is that it’s being touted as a health food in unhealthy processed and packaged foods. Soy burgers, soy dogs, soy cheeses are generally filled with hydrogenated oils, high sodium and many unhealthy additives. Try eating soy in moderation if vegetarian, playing around with other beans, legumes, seeds and nuts for protein as well.

3. Purchase organic non-GMO products: As discussed above. If you are concern about your health, do pay attention to the type of soy you’re purchasing, make sure it is non-GMO and organic.

Men

Eating soy products in moderation has not been shown to negatively affect testosterone levels in a recent meta-analyses. Soy also has no effect on sperm quality and has been shown to be protective against prostate cancer.

SOLUTION FOR SOY SENSITIVITIES

1. Menopausal? Try other phytoestrogens such as flax seeds, mung beans, pumpkin seeds and clover sprouts

2. Soy free and Dairy free cheese! Try Daiya a tapioca based cheese that melts and tastes better than any other cheese substitute I’ve ever tried. It can be found at planet organic or in the deli section of most Superstores.

3. Try Fermented Soy: I am sensitive to soy products, however I can tolerate fermented soy products just fine! If you’re like me try this recipe : )

Try This Simple Tempeh Stir fry Recipe

Ingredients:

8 oz cubed Tempeh (available at Planet Organic)

1 tbsp coconut oil

1 tbsp sesame oil

1 tbsp agave

1 tbsp soy sauce/braggs/tamari

1 small onion

2 cloves garlic

1 red pepper

1 zucchini

2 large bok choy

1 cup quinoa 

Add coconut oil to a large skillet on medium heat, add onions and garlic for 5 minutes, then pop in the tempeh. Chop up veggies and add them into the skillet next. Add in the sesame oil, agave and soy sauce. Cover and allow to cook on med-low heat for 10-15 minutes. In another pan add the 1 cup of quinoa and 2 cups of water over high heat until a boil. Reduce heat an simmer on medium heat for about 10 minutes until light and fluffy. On a plate add the stirfry to the quinoa and enjoy!

Why did tofu cross the road? To prove he wasn’t chicken!

Intravenous Nutrient Therapy

I’ve been posting mostly recipes on my blog so far, and I will continue to do so. But I want to also add in posts about naturopathic modalities. Today I’m going to delve into IV therapy.

As a Naturopathic Doctor, I’ve had the opportunity to further my studies and take an accredited IV therapy course in Toronto at the Canadian College of Naturopathic Medicine. Many people are not aware that naturopathic physicians offer such services, and not all do, as it requires additional training. Please check out this overview of IV therapy by the Ontario College of Naturopathic Doctors.

So what can IV therapy do?

• High dose IV vitamin C to treat cancer see you tube
• Mistletoe therapy for cancer see you tube
• Chelation therapy for heavy metal detoxification
• Chelation therapy for cardiovascular disease see you tube
• Glutathione for parkinson’s disease see you tube
• Alpha lipoic acid for peripheral neuropathy link
• Myers cocktails for anxiety, depression, arrhythmia’s, asthma, viral infections, chronic fatigue syndrome, fibromyalgia, athletic performance, migraines and more!

To focus more on myers cocktails, they are a mixture of many different nutrients to suite the patients presentation. Generally they contain Magnesium, B12, B6, B5, B-complex and vitamin C. With Myers, all the ingredients are drawn up into a syringe with added sterile water to reduce the hypertonicity. The injection is done with a 25G butterfly needle and takes about 15 minutes to complete. 

Why get nutrients from IV therapy? Even though we do get our nutrients from our diet, there are even instances where an optimal diet does not translate into proper nutrition at a cellular level. With myers cocktails, we give therapeutic doses of nutrients, and we’re able to bypass the digestive system. Especially important if there are any digestive concerns (IBS, low stomach acid, crohn’s, colitis, etc). 

IV therapy is first line treatment for many health concerns. It may also provide results where other therapies have failed. If this is something you or someone you know could benefit from please do not hesitate in contacting me. 

If you haven’t already, please check out the links above. They really illuminate the benefits of several types of IV therapy. 

My office is located at Natural Path Wellness Centre in Dartmouth, Nova Scotia at 250 Baker Drive Suite 232. Please call 902-463-9351 for a consultation today!

Warmly,

Tara

Chewy Chocolate Chip Cookies!

I noticed the other day, I have not posted anything sweet. And now that science is telling us people with a sweet tooth are generally sweeter, I’m trying to ignite mine (check out the study).

This recipe is taken directly from my favourite cookbook “The Whole Life Nutrition Cookbook”. They are gluten, dairy and egg free….AND taste amazing. Trust me, I had 2 tough cookie experts on hand, I got 4 thumbs up.

I’ve also added some healthy baking additions for the compromising rebels out there towards the end of this post.

MAKES ABOUT 1 1/2 DOZEN COOKIES

Ingredients:

1 cup medjool dates, pitted (found along the veggie isles in the grocery store)

1 cup boiling water

1/2 cup melted virgin coconut oil or organic butter

1/4 cup whole cane sugar

2 teaspoons vanilla

2 cups brown rice flour

1/2 cup tapioca flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon xanthan gum

1/4 teaspoon sea salt

1/2 cup organic chocolate chips (or carob chips if you’re avoiding chocolate)

Instructions:

Preheat the oven to 350 degrees F. Place dates into a small bowl and cover with 1cup boiling water, let sit for 15 minutes. Then place soaked dates and water into a blender and puree. Add this to a bowl with the coconut oil, sugar and vanilla; whisk. In a seperate bowl, mix the rice flour, tapioca, baking powder, baking soda, xantham gum and sea salt. Add the wet ingredients to the dry and mix together. Fold in the chocolate chips. Then drop the mix spoonful by spoonful onto a greased cookie sheet and flatten each cookie with a spoon. Bake for 10-14 minutes and Voila!

Enjoy with almond milk, like Jade and Mitch (love you guys)!

Baking tips:

If you have Celiac, stay away from conventional baking powder. Baking powder is made from baking soda, cream of tartar (left over from wine production) and a moisture absorption agent (can be corn starch, potato starch or wheat starch). To make sure it’s gluten free make your own. 1 part baking soda, 2 parts cream of tartar, and 1 part corn starch. This way you avoid all additives, sometimes aluminum can be found in certain brands. Read your labels.

To get the biggest bang for your buck buy all these ingredients at the bulk barn! If you for some reason are a “big bulk barn bum”, you can get these supplies in the health food section of your supermarket.

*Best tip ever. Boost your cookies, be a compromising rebel! Have your sweets, but benefit from them too:

• Add 2 tbsps of matcha green tea for it’s antioxidant power and alertness!
• Or add 4 tbsp of Maca powder (from the bulk barn) to increase libido and energy
• Or add 4 tbsp of hemp/chia seeds (bulk barn) for an omega 3 and fibre boost!

Play around with these, add ‘em all, add more, add less. You’re the boss, you little rebel you!

“Wisdom comes from experience, not age” - my fortune cookie from Friday night at Mongolie Grill

Creamy Carrot Ginger Soup

We had our very first snowfall of the year yesterday. The cool air and blankets of snow got me to craving a seat in front of a wood stove with a bowl of warm soup.

Making homemade soup is a great way to use up root veggies during the winter months. Cooking vegetables in this manner preserves most of their essential nutrients. For example, carrots soaked in water will leak out 40% of their vitamins C and B. It’s also important to note that most of the vital nutrients in veggies are found right under the skin, therefore peeling takes away much of their benefit. Buy organic veggies so that you can leave on the skins while not worrying about your exposure to those nasty pesticides

Canned soups are not all their cracked up to be either. Recent concerns are surfacing as study after study are showing large amounts of BPA lining in cans is release directly into the food within. BPA is a xenoestrogen correlated with many health concerns from cancer to neaurological issues.

Anywho, back to the soup. 

Ingredients:

4 large carrots

1 large onion

1 tbsp of ginger

1 tbsp of curry spice

1 tbsp of coconut oil

1 3/4 cups of vegetable broth

1 cup of unsweetened almond milk

Salt to taste

Chop the onion and place in a large pot with coconut oil and saute until translucent. Add the ginger and curry spice, then pour in the vegetable broth and carrots. Bring to a boil and simmer for 25 minutes. Remove from heat and allow to cool. Then place the mixture into a bender and blend until smooth. Return the soup to the pot and add in almond milk. Warm and add salt to taste. You’re done!

Spicy Spotlight GINGER:

Is pungent and heating. Ginger kindles the digestive fire to improve digestion, absorption and assimilation. It decreases nausea, vertigo, morning sickness, and vomiting. It’s also highly anti-inflammatory and improves circulation. Finally, it’s a great home remedy for the common cold and flu. Perfect for those winter months!

Warmly,

Tara

If you’re looking for music to relax at work, or fall asleep to, I highly suggest listening to more from Sigur Ros, a longtime favorite band of mine. I was reminded of this song when I watched a beautifully sad film the other night, and this was one of the songs on the soundtrack.

Quixotic Quiche

Another food box, another week…a marvelous week that is, for my culinary skills. I made my first quiche from scratch, dabbling into my French heritage. I had to use up some broccoli, leeks and mushrooms, so I just did a recipe search in goggle with those three guys and up popped an easy quiche recipe click here 

Gluten free crust:

1. 1.5 cups of gluten free flour with Xantham gum (bobs red mill or bulk barn)

2. 1/2 cup of cold fat (organic butter or coconut oil)

3. pinch of salt

4. 1 tsp of ice cold water if necessarry

Add all ingredients together (only use the water if it’s too dry after a good pounding). It’s easiest to mix ‘em up in a food processor. I just used my hands until it became nice and doughy and that worked just fine. Then roll it out and plop into a pie pan. It may break up while you try to do this, in that case just press in into the contour of the pan. Chill for 1 hour before pre-baking for 10 minutes on 400 degrees, remove, add the filing and the bake again.

Quiche filling:

1 tbsp olive oil
1 leek
8 mushrooms
2 cloves of garlic, minced
1 broccoli crown
2 stems of fresh rosemary (note the rosemary bush in the picture aboutve :)
3 eggs
1 1/4 cups unsweetened almond milk
1/2 tsp salt
1/2 tsp pepper
Raw organic cheddar cheese (optional)

Chop up the leeks and mince the garlic, saute them in the olive oil in a frying pan over the stove. After 5 minutes add in the broccoli, mushroom and rosemary, cook for 10 minutes. Place in the pre-baked pie crust. In a separate bowl mix up the eggs, almond milk, salt and pepper. Pour into the pie and top with the cheese. Bake in the oven on 350 degrees for 1 hour.

Spicey spotlight ROSEMARY:

Rosemary is known to have memory enhancing properties as an essential oil. Get out that diffuser for your next round of midterms! Medically it has components shown to decrease the risk of stroke and alzheimer’s, heart disease and inflammation. In Ayurvedic medicine it’s known as a pungent spice that eases menstruation, headaches, harmonizes the heart and emotions. Interestingly enough, historically it’s been used as a symbol for remembrance during weddings and funerals.