This is my favourite recipe for a bowl of hot oatmeal, ready in less than 5 minutes! Soaking the oatmeal mixture overnight cuts down the cook time the morning of—all you have to do is heat it on the stove for a minute or two. Don't forget to mix the ingredients the night before. For a fall twist, add a pinch of cinnamon, ground ginger, and allspice on top of each bowl. 

Ingredients:

• 1 ripe banana, mashed (the riper/spottier the better)
• 2 heaping tablespoons chia seeds
• 1/3 cup rolled oats (use certified gluten-free if necessary)
• 1/4 teaspoon cinnamon
• 2/3 cup almond milk
• 1/3 cup water
• 1 tablespoon ground flax (optional, see note)
• For garnish: soaked almonds, pepita seeds, hemp hearts, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger, allspice)

Directions:

1. The night before: Grab a medium bowl and mash the banana until smooth. Now stir in the chia, oats, cinnamon, milk, and water until combined. Cover and refrigerate overnight.
2. In the morning: Scoop the oat mixture into a medium pot. Increase heat to medium-high and bring to a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened. At the end of cooking, stir in flax, if using.
3. Pour oats into bowl. Garnish with your desired toppings. 

Tips:

• The ground flax is optional because it creates a bit of a strange texture (almost like a flax egg) in this oatmeal. I don't mind it, but some people might. If you think you will, just leave it out or sprinkle some ground flax on top instead.
• I love topping my oats with spices—a pinch of cinnamon, ground ginger, and allspice create my perfectly spiced bowl.

Read more: http://ohsheglows.com/2014/11/17/5-minute-oatmeal-power-bowl/#ixzz46JTKhFkr

​There are several possible underlying causes of low energy levels such as: nutritional deficiencies, impaired thyroid function, depression and of course, adrenal fatigue.
 
Adrenal fatigue is a kind of burnout caused by long-term, high-stress levels. Hormones like cortisol are released from the adrenal glands, which sit on top of the kidneys, in response to stressors from the environment. When the glands have to continually pump out hormones because of high stress in your life, they get burnt out, and so do you.
 
To find out if you have adrenal fatigue, ask yourself some of these topical questions:

1. Do I ever feel ‘tired but wired’, like I want to sleep or relax but can’t put my mind at ease?
2. Have I ever felt like I can’t handle all the things on my plate?
3. Did I used to have an easier time getting out of bed in the morning?

 
Naturopathic Doctors are trained to identify and treat these causes of fatigue by creating a treatment plan based on your individual needs. Treatment modalities used could include: nutritional and lifestyle counselling, herbal medicine, Traditional Chinese Medicine and acupuncture which can all help you beat fatigue.  

I frequently get asked the question if acupuncture can improve fertility.  The answer is YES!

Acupuncture can increase fertility by increasing blood flow to the reproductive organs, reducing stress and balancing the endocrine system.  The goal treatment is not just to get pregnant but to stay pregnant and have a healthy baby.

Acupuncture consists of gentle insertion and stimulation of thin, disposable, sterile needles at strategic points near the surface of the body. Over 2000 acupuncture points on the human body connect with 14 major pathways, called meridians. These meridians conduct Qi, or energy between the surface of the body and internal organs.  When the flow of Qi is disrupted through poor health habits or other circumstances, pain and/or disease can result.  Acupuncture helps to unblock this normal flow of Qi, which can increase fertility.

While 40% of infertility is caused by problems in the female such as anovulation, hormone imbalances, uterine fibroids, endometriosis, and PCOS, another 40% is caused by issues in the male such as low sperm count or motility. The remaining 20% is caused by unknown factors.

One of the ways acupuncture increases fertility is by reducing stress, which is often an important factor in the fertility of both men and women.  When people are under stress, the hormone cortisol is released in the brain. This alters the brain’s neurochemical balance which then changes hormone levels and disrupts the pituitary balance that is essential to the reproductive cycle.  This can lead to menstrual cycle irregularities and issues with ovulation which contribute to the causes of infertility. 

Stress can also create spasms in both the uterus and fallopian tubes, which can interfere with movement and implantation of a fertilized egg.  Acupuncture can also help improve sperm count in men.

Studies have also shown that when used in conjunction with fertility treatments (ART), acupuncture increases conception rate by 26%.  So whether you are undergoing IUI or IVF, acupuncture would be a great additional treatment!

Watch the video below to get an idea of what an acupuncture treatment for fertility would consist of.

- Dr. Lesley

Probiotics are beneficial bacteria that promote good digestive and immune health. Literally translated, probiotic means “for life”. Having a vital and well-balanced population of these microorganisms in our digestive tract is essential for optimal health.

Probiotics have several important functions which include synthesizing nutrients such as vitamin K which is essential for blood clotting, aiding in digestion and proper elimination, enhancing immune function, supporting detoxification and optimizing hormone metabolism.

Our gut flora can be damaged by antibiotic therapy as well as steroidal drugs including cortisone, spermicides, stress, birth control pills, a diet containing excess sugars or alcohol, and certain herbs such as oregano oil.

What’s the Big Deal?
Problems related to altered gut flora include digestive issues like bloating, gas, irritable bowel, Crohn’s disease and ulcerative colitis, as well as eczema, altered mood, allergies, and bladder infections. Imbalanced flora can also lead to an overgrowth of the yeast Candida albicans, creating symptoms beyond the gut including headaches, foggy thinking and yeast infections
.
Research studies have shown that supplemental probiotics support healthy immune function and can even decrease symptoms and duration of colds and “flus”. It has also been found that mom and infant supplementation with probiotics can result in a decreased occurrence of eczema and allergies in childhood.

How to Choose the Right Probiotics
An increasing number of food products claim to contain probiotics, and while some do, they are unregulated, and many contain negligible or sub-therapeutic amounts. Because of this, supplements are the most reliable way to get probiotics.

While there are 400 – 500 different bacterial species found in the large intestine alone, there are a handful that should predominate, most commonly Lactobacillus acidophilus and Bifidobacterium species. These are the species found in the majority of probiotic supplements. As specific formulations, dosing and potencies vary with particular health conditions, ask a naturopathic doctor to recommend the best supplement to optimize your health.

Remember, if your gut is not happy, your body is not happy!

Are you having trouble falling or staying asleep? Do you wake up still feeling tired and unrefreshed? If so, you might be suffering from insomnia!
​
Insomnia is defined as the inability to fall asleep, stay asleep, and/or waking up early in the morning.  It can lead to fatigue, lack of concentration, irritability, anxiety, learning disabilities, and depression. 

There are many possible causes of insomnia:

• Stress, Anxiety, Depression
• Hormone imbalances: menopause, pregnancy
• Medications
• Travel
• Shift work
• Chronic pain
• GERD
• Caffeine
• Sleep apnea
• Restless leg syndrome
• Poor sleep hygiene 

Naturopathic doctors are highly trained to identify the possible factors contributing to insomnia, and once the cause or causes are identified, a safe and effective individualized treatment plan will be given.  This may include stress management techniques, correcting hormone imbalances, acupuncture, dietary and lifestyle recommendations, botanicals to help balance the sleep-wake cycle, and homeopathy.

For more information about Naturopathic Medicine can help you, contact Dr. Lesley!

I came across this yummy recipe fro granola I thought I would share with you!

Extra crunchy coconut granola with slivered almonds, dried blueberries, and rolled oats! 10 ingredients, naturally-sweetened, butter-free, and the perfect healthy breakfast or snack.

Recipe type: Breakfast, Snack
Cuisine: Vegan
Serves: 3 1/4 cups
​
Ingredients:

• 1 1/2 cups (135 g) rolled oats
• 1/2 cup (40 g) unsweetened coconut flake (large flakes are best)
• 1/2 cup (54 g) slivered raw almonds (or raw almonds, chopped)
• 1/2 cup (50 g) raw pecan halves
• 1 Tbsp (12 g) coconut sugar
• 1/4 tsp sea salt
• 3 Tbsp (45 ml) coconut oil
• 1/3 cup (80 ml) maple syrup
• 1 tsp pure vanilla extract
• optional: 1/4 cup dried fruit (my favorite is blueberry)

Instructions

1. Preheat oven to 325 degrees F.
2. Add oats, coconut, almonds, pecans, coconut sugar, and salt to a large mixing bowl - stir to combine.
3. To a small saucepan, add coconut oil and maple syrup. Warm over medium heat for 2-3 minutes, whisking frequently until the two are totally combined and there is no visible separation. Add vanilla, whisk once more.
4. Immediately pour over the dry ingredients and stir to combine until all oats and nuts are thoroughly coated. Arrange on a large baking sheet and spread into an even layer.
5. Bake for 20 minutes, then remove from oven and turn the pan around so the other end goes into the oven first (so it bakes evenly).
6. To keep this granola chunky, don’t stir during baking, or right after. This will help it form together and create “chunks”, so handle as little as possible!
7. Bake 5-7 minutes more, watching carefully as to not let it burn. You'll know it's done when the granola is golden brown and very fragrant.
8. Let cool completely before enjoying. Add dried fruit to the pan while the granola is cooling (optional). Break into clumps.
9. Store in a sealed bag or container at room temperature for 2 weeks, or in the freezer for up to 1 month.
10. This is delicious as is, or with almond or coconut milk, flax seed meal, hemp seeds, and banana!

Nutrition Information
Serving size: 1/4 (1 of 13 total servings) Calories: 159 Fat: 10.5 g Saturated fat: 5.1 Carbohydrates: 14.6 g Sugar: 5.6 g Sodium: 38 mg Fiber: 2.5 g Protein: 2.8 g

http://minimalistbaker.com/super-chunky-coconut-granola/

Natural Treatments for Menstrual Pain:

Traditional Chinese medicine
In traditional Chinese medicine (TCM), menstrual pain is explained in terms of the proper flow and quantity of qi (energy) and blood. In order to determine the underlying cause, specific questions must be answered as to the timing, location, and character of the pain—whether or not it is aggravated or relieved by heat, cold, and pressure—as well as the quality and quantity of the menstrual blood itself.

​Keeping in mind that each person is unique in terms of underlying cause, most often menstrual pain can be due to stagnation of qi or blood in the body, so the goal of treatment is to relieve stagnation and promote their smooth flow. This can be done through the use of Chinese herbal formulas as well as acupuncture. Check with your health care practitioner for the herbal formulas that will work best for you.

Acupuncture
Acupuncture treatments involve inserting small needles into the skin at certain points, known as energy meridians, in order to relieve pain. From a Western perspective, acupuncture stimulates the release of various chemicals such as endorphins that act as natural painkillers, and therefore it is effective in menstrual pain management.

Homeopathy
Studies have shown that homeopathy can be an effective treatment for relieving painful periods; however, it is essential to find the homeopathic remedy whose description most closely matches your overall symptom picture. A homeopath or naturopathic doctor can help you find the best remedy for you. Here are a couple of useful remedies they may consider.
Sepia
Indications for this remedy include painful, late, or suppressed menstruation, sometimes with a feeling that the pelvic floor is weak or as if the uterus is sagging. The woman may feel irritable and sad, losing interest temporarily in marital and family interactions and wanting to be left alone.
Magnesia phosphoric
Painful cramps and pain in the pelvic region that are relieved by pressure and warmth often respond to this remedy. Pain is usually worse from cold and worse on the right side of the body.

Herbal medicine
Traditionally, many herbs have been used to treat dysmenorrhea.
Ginger (Zingiber officinale) 
Ginger is best known for its anti-inflammatory effects. Studies have shown that when taken during the first three days of menses, ginger was as effective as ibuprofen in relieving menstrual pain. Dysmenorrhea can also be associated with nausea and vomiting, and ginger also works to reduce these symptoms.

Stress reduction
Studies have found a significant association between stress and the incidence of dysmenorrhea. One in particular found that the risk of dysmenorrhea was more than twice as great among women with high stress compared with low stress in the preceding menstrual cycle.

It has been proposed that stress-related hormones such as cortisol can increase the production of inflammatory prostaglandins within the uterine wall, which can then lead to the development of symptoms of dysmenorrhea.
Stress-reduction techniques such as yoga, meditation, or deep breathing can be beneficial in not only dealing with menstrual pain itself but also decreasing the likelihood of it occurring during the next cycle.

For many women, menstrual pain can be effectively managed through the use of safe, non-drug alternatives. Simple dietary changes, supplementation with specific nutrients and/or herbs, and acupuncture can often bring about relief during this painful time of the month.

Source: http://www.alive.com/health/dysmenorrhea-2/

Find out how Dr. Lesley can help with menstrual pain!

Dysmenorrhea, or “painful periods,” is one of the most common problems that women face, affecting more than 50 percent of those who menstruate.
The most common treatment for menstrual pain is the use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin. Although these drugs can be effective for many women at reducing pain, they come with a number of side effects. This is why more and more women are looking for safe and effective natural treatments to help relieve painful periods.

Diet and nutrition
A healthy diet is essential in the treatment of dysmenorrhea. Many women experience relief from menstrual cramps just by switching to healthier nutritional habits. Firstly, it is important to decrease the intake of foods that may be contributing to the actual condition.

​Reduce omega-6 fatty acids
In the case of dysmenorrhea, eliminating foods high in arachidonic acid is often the key to dealing with the pain. Arachidonic acid is derived from omega-6 fatty acids and is used to synthesize pro-inflammatory prostaglandins (specifically PGE2), which increase inflammation within the body.
Menstrual pain is believed to be associated with an elevated level of PGE2 prostaglandins, especially within the uterine wall. Animal products such as dairy, pork, beef, chicken, turkey, and lamb are all high in arachidonic acid, so try to limit intake of these foods, especially around the time of menstruation.
Increase omega-3 fatty acids
Another way to decrease PGE2 prostaglandins is by increasing intake of foods high in omega-3 such as salmon, sardines, tuna, flaxseeds, and pumpkin seeds. Omega-3 fatty acids are used to synthesize “good” prostaglandins (PGE1 and PGE3), which are anti-inflammatory and antispasmodic.
A fish oil supplement high in omega-3 would be a good addition along with dietary changes to decrease menstrual pain. Studies have found that supplementation with omega-3 fatty acids can be effective in alleviating symptoms of dysmenorrhea such as abdominal pain and low back pain.
Increase magnesium
An important mineral, magnesium has also been shown to be effective in reducing menstrual pain. This is most likely due to its ability to act as a muscle relaxant, thereby relieving the spasms of the uterine muscles which can lead to menstrual cramps.

Stay tuned for Part 2 about natural treatments for menstrual pain!
http://www.alive.com/health/dysmenorrhea-2/

Endometriosis is a disorder involving the endometrium, the tissue that normally lines the uterus. The endometrium is the tissue that, throughout the menstrual cycle thickens, breaks down and bleeds. In endometriosis, endometrial tissue, distributed by unknown mechanisms to other locations in the body (e.g., fallopian tubes, ovaries, pelvic lining) continues to act according to its’ normal cycle. If located outside the uterus, blood from endometrial bleeding has no exit from the body. Trapped blood irritates surrounding tissue, and may lead to cysts, scars and adhesion of nearby organs. Endometriosis may impair fertility. Professional healthcare should be sought out if you note symptoms that cause you to suspect you may have endometriosis.

Symptoms of Endometriosis:

• Menstrual cramps 
• Pelvic pain (e.g., with intercourse, bowel movements or urination; during ovulation)
• Heavy bleeding at menstrual periods 
• Bleeding between menstrual periods 
• Infertility

Naturopathic Treatment for Endometriosis

In developing a treatment plan for endometriosis, the patient's overall health is considered and the treatment individualized.
Is fertility a goal, or merely symptom management? Is the patient in severe pain with each menstrual cycle? Is there pain with intercourse? Is she constipated? Often the patient has already undergone laparoscopic surgery for endometriosis and now wants to focus on preventing recurrence. 

Goals of Naturopathic Treatment:

• pain management
• reducing inflammation
• hormone balance
• shrinkage of endometriosis lesions
• fertility support
• immune modulation

A number of therapeutic options may be used in the treatment of endometriosis, including:

• Acupuncture: pain reduction, regulating bleeding
• Herbal Medicine: reduce adhesions and scarring, to stimulate tissue healing and to balance hormones
• Diet & Nutrition: reduce inflammation, liver support
• Lifestyle Counselling: stress reduction, relaxation techniques 

If you are experiencing symptoms of endometriosis contact Dr. Lesley to see how naturopathic medicine can benefit you!