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The Caruso Homeopathy Blog

Homeopathy is suited to one's unique set of symptoms not a disease name. Those who have a low red blood cell count should be checked by their medical doctor for underlying conditions. Common causes of low red blood cells, is bleeding, heavy menstrual cycles, vegetarianism and surgical procedures. Homeopathy can help when there are a few defining symptoms such as:

Chin. for blood loss and exhausting conditions like diarrhea or excessive perspiration

Ferrum Met, helps to rise hemoglobin in those with fatigue.

Nat Mur, helps those with low iron with palpitations and constipation.

Calc Carb, due to heavy menses coming before its time

If you would like more information on how we can help you, go to or call 519 827 9237 to book a free get acquainted chat.

This seems to be a problem of young babies from nursing. They develop a coated white tongue which sometimes can be painful. It may be triggered from the use of antibiotics. Homeopathic remedies are suited to someone's unique symptom picture, but a few common remedies for thrush are borax, ant tart and kali mur.

If you would like more information on how we can help you, go to or call 519 827 9237 to book a free get acquainted chat.

Canker sores can be caused from eating too much acidic foods and sugar. Acidic foods can be vinegars, alcohol and wine. Sometimes canker sores are a sign of candida overgrowth or an imbalance in mouth bacteria. Some people find simple using plain yogurt helps with canker sores. Let the yogurt sit in the mouth for a bit before swallowing. Also opening a probiotic, of acidophilius and letting it sit right on the canker it may help. Zinc has also been known to help those with canker sores. Some homeopathic remedies are quite helpful for outbreaks of canker sores such as the remedy borax, mercurius, kali mur, nit ac and nat mur. Keep in mind homeopathy is tailor suited to the individual and what suits one doesn't suit the other.

If you would like more information on how we can help you, go to or call 519 827 9237 to book a free get acquainted chat.


Brazil nuts are very healthy nuts that contain a variety of health properties. They contain:

  • Healthy fats, poly and mono unsaturated fats
  • Protein
  • Fibre
  • Carbohyrates
  • Selenium
  • Potassium
  • Magnesium
  • Calcium
  • Phosphorus
  • Zinc
  • Iron
  • Sodium

They contain anti oxidants, are anti inflammatory, support thyroid health and improve brain function.

Source, medical news today.

An interesting article shared online, discussed that children don't verbalize their anxiety, they say they have stomach aches. In the clinic, we have noticed this as well. However, many kids may have stomach aches, especially around the belly button and have parasites and some children have food sensitivities. When we work with children a little extra investigative work needs to be done. Many children's tummy aches are passed off as anxiety but may actually be a sign of something else.

High Creatinine can be related to a natural waste product that comes from using our muscles. It is found in the blood and urine and is processed out of the kidneys. Speak to your doctor about the causes of high creatinine, it may be temporary or related to a kidney disorder. The webpage, medical news today, offers some quick diet tips to lower creatinine such as:

Reducing protein intake, especially cooked red meat.

Increasing dietary fiber. According to a review in the European Journal of Clinical Nutrition, dietary fibre helped people with chronic kidney disease lower their creatinine levels.

Be careful not to become dehydrated. Take in plenty of fluids. If you dislike water, put a slice of lime, lemon or orange in it. Also herbal teas help.

Avoid creatine based supplements for body building. They use it for muscle energy, but if unused it has to be processed in the kidneys.

Certain herbs can be used in tea form or standardized, such as salvia, nettle leaf, dandelion, astragalus, ginseng, chamomile, cinnamon and chicory. Be sure to check with your doctor for drug interactions.

Tidbits taken from

I had an interesting chat today with a client who was recommended by her doctor to take prenatal vitamins before conception to ensure good health. It is concerning to me that typically Medical Doctors recommend vitamins that are poorly absorbed. Some ingredients that are both cheap and poorly absorbed are as follows:

  • Magnesium Oxide
  • Calcium Carbonate
  • Cyanocobalamin versus methycobalamin for B12
  • No Methylated B Vitmains
  • Folic Acid instead of L Methylfolate
  • Zinc oxide

Not to mention many additives such as: ammonium hydroxide, N-butyl alcohol, carnauba wax, D&C Red No. 27, FD&C Blue No. 1, FD&C Blue No. 2, FD&C Red No. 40, FD&C Yellow No. 6, isopropyl alcohol, macrogol/PEG 3350, magnesium stearate, microcrystalline cellulose, polyvinyl alcohol, propylene glycol, shellac glaze, simethicone, sodium croscarmellose, sodium lauryl sulfate

It is too bad that most GP's don't brush up on the quality of supplements they prescribe to their clients. I believe that a quality multivitamin should be given pre conception and post conception for better nutrition.

For more information on how we can help you contact us for a free get acquainted chat today. Click Here.

People from time to time will suffer from bleeding gums. If you do, you may need to increase foods in your diet that contain vitamin C and as well quit smoking. If you tend to have gums that bleed, take vitamin C with bioflavonoids, switch to a gentle toothbrush and take phosphorus 30CH as a homeopathic remedy. Check with your dentist if you have any underlying condition like gingivitis.

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I notice that people who own pets tend to have less stress in their life than other people. It could be the companionship, unconditional love or the walking of the pet. It helps with stress levels and physical activity is always beneficial. A recent publication in the Independant News in the UK, found that it was helpful on many other fronts as well. Read more.

     Did you know that the preparation and cooking of food may alter its nutritional content? Its vitamin, mineral and fibre content can change once we prepare by peeling, chopping or cooking it. This act can actually reduce the beneficial antioxidants such as carotenoids, vitamin C, calcium, magnesium, phosphorus and potassium. Beneficial fibre may be removed during peeling. Proteins may be altered depending on if meat has been cooked in the microwave. However, there is light at the end of the tunnel, some vegetables are better cooked, steamed or paired with a fat to release their full antioxidant potential.


Most of the nutrients in root vegetables are found in or just under the skin. When we remove the peel, we lose some of the fruit or vegetables vital nutrition such as its fibre, vitamin c and folic acid. Apples have most of their fibre in the skin and peeling an apple deprives us of a third of the fruit's fibre and vitamin C. Potatoes also have most of their fibre in the peel. If possible, try and scrub the vegetable clean and cook leaving the skin on. If you must peel them, try to take away just a thin layers.


Cutting and cubing vegetables prior to roasting, boiling or steaming them does make them lose a little more of their nutritional value during the cooking process. The more surface that is exposed to heat and water, the more nutrients leach into the steam or water. A good idea would be to cook iwth a foil pack to help the veggies retain their moisture in turn their nutrients.

Boiling and Soaking

Boiling and soaking of all fruits and vegetables drastically reduces their nutritional content and natural enzymes. Also canned vegetable have many of their healthy properties leached out in the liquid before you consume them. Not to mention cans of vegetables have added salt and preservatives. If you boil your vegetables the nutrition is found in the water, so using it for soups or adding it to mashed potatoes, turnips or sweet potatoes would ensure the nutrient content is saved. Thus using a slow cooker for soups and stews is very beneficial because all of the nutrients in the food are retained and eaten.

Deep Frying

Deep frying food is a tasty treat, but the excessively hot temperatures of cooking in oil (especially plant oils) causes free radical changes to the oil that are detrimental to health. Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures. These radicals, which are highly reactive because they have at least one unpaired electron, can injure cells in the body. The antioxidants in the oil and the vegetables get used up during frying in stabilizing the cycle of oxidation. If you must fry, try sauteeing. Using animal fats for cooking is beneficial because they do not oxidize with heat like plant oils do. Try tallow, marrow or butter for sautees. Click here for a list of smoking points of oils.


Microwaving protein alters it chemical structure and destroys the nutrients in most foods. Here are some studies sited by Dr. Mercola:

  • study published in the November 2003 issue of The Journal of the Science of Food and Agriculture5 found that broccoli "zapped" in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants. There were also reductions in phenolic compounds and glucosinolates, but mineral levels remained intact.

  • A 1999 Scandinavian study of the cooking of asparagus spears found that microwaving caused a reduction in vitamin C.

  • In a study of garlic, as little as 60 seconds of microwave heating was enough to inactivate its allinase, garlic's principle active ingredient against cancer.

  • A Japanese study by Watanabe showed that just 6 minutes of microwave heating turned 30-40 percent of the B12 in milk into an inert (dead) form8. This study has been cited by Dr. Andrew Weil as evidence supporting his concerns about the effects of microwaving. Dr. Weil wrote: "There may be dangers associated with microwaving food... there is a question as to whether microwaving alters protein chemistry in ways that might be harmful."

  • A recent Australian study showed that microwaves cause a higher degree of "protein unfolding" than conventional heating.

  • Microwaving can destroy the essential disease-fighting agents in breast milk that offer protection for your baby. In 1992, Quan found that microwaved breast milk lost lysozyme activity, antibodies, and fostered the growth of more potentially pathogenic bacteria.


Steaming is the best choice if a vegetable needs to be cooked. Light steaming of vegetables retains most of their nutrients compared to boiling, microwaving or blanching. Steaming can enhance absorption in certain vegetables. For example, lycopene in tomatoes is better absorbed when cooked with an oil. A January 2008 report in the Journal of Agriculture and Food Chemistry said that steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best.


Barbequing meats have been linked to certain types of cancer due to the amino acid in meat reacting to the flame and creating carcinogens like polyaromatic hydrocarbons, advanced glycation end products, dioxins and heterocyclic amines. What do all these big words mean? In a nutshell toxic compounds that can increase free radical activity in our body that can lead to wild cells that cause certain types of cancer such as breast, colon, liver, lung and prostate. Most studies are done on animal models thus more research is required but better to err on the side of caution. Some research has found that marinating your meats and cooking them at lower temperatures on the grill (not charring them) produce less carcinogens.

Raw foods

Many foods are beneficial in their raw state because they retain the natural enzymes and many of their vitamins and minerals which are beneficial to health. Enzymes help us to digest our food better and in turn absorb more nutrients. Not to mention fresh produce is very alkaline.

Cooking food at high temperatures can alter the structure of food and cause chemical incertainty that leads to free radical damage. However some foods are better cooked for their nutrient and absorption value. It is important to consume a nice mix of both raw and cooked vegetables. Eating foods in their raw state may cause digestive upset in some sensitive individuals. Legumes are best sprouted or soaked because they can cause gas. Dehydrated foods are acceptable on most raw food diets. Some people make kale, yam, banana, plantain or sweet potato chips using this device for a nice crunchy treat.

What foods are best cooked?

  • Carrots are best cooked. A study published in the Journal of Agricultural and Food Chemistry in 2002 showed that cooking carrots actually increases their level of beta-carotene. Beta-carotene is a powerful antioxidant that belongs to the group of nutrients called carotenoids, which give fruits and vegetables their red, yellow, and orange colorings. Our liver converts beta carotene into usable vitamin A that helps us with our vision, skin, bone growth and immune system. 

  • Tomatoes have been found to increase their lycopene content when they are cooked studies show. Lycopene is a red pigment found in tomatoes, watermelon, guava, red bell pepper and papaya. A higher intake of lycopene prevents cancer and heart attacks.

  • Spinach, mushrooms, carrots, peppers, asparagus and cabbage also supply more antioxidants, carotenoids, ferurlic acid when they are cooked than raw studies show.

What can you do?

  • Eat a nice balance of raw and cooked vegetables

  • Try using foil packets to cook chopped root vegetables

  • Marinate your meat and cook on the BBQ at lower temperatures, do not char the meat

  • Consider using a crock pot to make soups and stews to retain the nutritional value of foods

  • If you cannot use a crock pot, lightly steaming vegetables has a good benefit

  • Consider eating your vegetables and fruit with the peel for better absorption of nutrients

  • If possible cook your root vegetables in their whole or partially whole state to not lose nutrition from chopping and dicing

  • Reduce the temperature and increase the time that you cook at in the oven to reduce toxic compounds from cooking and retain more nutrients

  • Limit the use of a microwave for food

  • Avoid deep frying

    In the news, one vitamin outshines all others. No wonder vitamin D is called the "sunshine" vitamin. It is the most talked about supplement with plenty of research proving its wide range of beneficial effects on the human body. Vitamin D3 is naturally produced in the body via sun exposure through the skin and then the liver and kidneys convert the sunshine into vitamin D3. Thus the farther away people are from the sunny equator, the less vitamin D our body can produce naturally. In the months where there is less sun, our skin manufactures less than optimal amounts of vitamin D. North Amercians get less sun during the fall, winter and early spring.

     Vitamin D is important for human health because almost every tissue type in our body holds a receptor for vitamin D. This means that these tissues need vitamin D to function properly. Since there are so many vitamin D receptor sites on various organs, it is actually considered to be a hormone not a vitamin. Organs such as the brain, heart muscle and fat tissue have the most vitamin D receptors of all. Keeping our vitamin D stores at an adequate level is imperative to good health. Some people are more susceptible to a vitamin D deficiency for example:

  • the elderly
  • those who live in Northern latitudes
  • vegetarians
  • those with fat absorption problems like liver and gallbladder disease and cystic fibrosis
  • people adhering to a low fat diet
  • pregnant and lactating women
  • people with inflammatory bowel disease such as Crohn's disease and ulcerative colitis
  • those with cancer, heart disease, multiple sclerosis, diabetes, rheumatoid arthritis and autism
  • those with certain infections such as staph areus or clostridium difficile
  • people of a black race

     Vegetarians may avoid food sources of vitamin D such as fortified milk (1 glass contains 100IU), fatty fish such as salmon, mackerel and sardines (up to 360 IU in a 3.5 ounce serving), cod liver oil and eggs. Low fat diets impede absorption of food sources of vitamin D3 because this vitamin is fat soluble which means one needs to take it with a fat for proper absorption. People who protect their skin from the sun with sunscreen or do not get adequate sun exposure are at risk of a vitamin D deficiency. Some sources say as little as ten minutes in the sun is enough to prevent a vitamin D deficiency.

     One has hardly enough space to write about the benefits of vitamin D supplementation. To conserve space, herein some ailments will be linked to read research on vitamin D and a particular condition. Of course not all of the vast research can be shared. Research that is given an "A" grade by Natural Standard, means is it is well researched and proven. A grades for vitamin D find that it prevents or aids with the following disorders or diseases: familial hypophosphatemia, hyperparathyroidism and hypocalcemia due to hyperparathyroidism, osteomalacia, psoriasis and rickets.

     Some research that gives vitamin D3 a "B" or "C" rating for research on its effectiveness is dental carries, fall prevention, muscle weakness, osteoporosis, asthma, autoimmune diseases, cognition, fertility, fibromyalgia, fractures, hypertension, inflammatory bowel disease, kidney disease, mood disorders, mortality reduction, multiple sclerosis, myelodyplastic syndrome, osteoarthritis, osteoporosis, prevention of respiratory tract infections, rheumatoid arthritis, seasonal effective disorder, sexual dysfunction, skin pigmentation disorders, tooth retention, tuberculosis, type 1 and 2 diabetes and vitiligo. Other researchers have found that it is beneficial in autism, cardiovascular health and cancer prevention.

     As you can see there is quite an impressive list of research on a variety of ailments helped with vitamin D3. Typical dose for adults in the winter time is 1,000 to 2,000 IU per day taken with a fat meal. Children's dose is typically 400 to 800IU per day. Those with particular health concerns are recommended to seek the help of a professional for the appropriate dose for their unique condition. 

     Did you know that your skin is the body's largest organ? It acts as a barrier to the outside world, regulates our body temperature, helps us absorb vitamin D and eliminates toxins through perspiration. Many people have issues with their skin such as dryness, acne, ezcema, dandruff and hyperpigmentation (age spots). These tips listed herein are most helpful to aid in putting your best face forward.

     Skin is an organ that puts up with a lot of abuse. It is exposed to the elements, harsh cold, heat, wind, sun and other insults. A tendency to be fair skinned may predispose people to skin cancer, wrinkles and pigmentation issues. Those with darker skin may have some protection against skin cancer compared to those with fair and freckled skin. There is little one can do about the colour of their skin but you can do the best with what you have.

     1. WATER   Ever go away for a weekend and when you eat out, take in more salt, coffee, fried foods or alcohol then you usually do? Do you notice how prominent those wrinkles are on the Monday? It is likely because you are dehydrated. Some other symptoms of being low in liquids are the following:

  • dry or leathery skin
  • dry chapped lips
  • hard and dry stools
  • low volume of urine, urinate infrequently
  • tendency to form kidney stones
  • dry mouth, eyes or nasal membranes

     One simple tip that amazes me is how great people look when they are fully hydrated and drink what they need every day. Use this simple tool online to calculate your hydration requirements, click here. Typically someone would want to take their body weight, divide it by 2 and then by 8. That will give you how many 8 ounce glasses of water one should drink per day. A 150 pound person would take their body weight and divide it by two. 150/2 is 75, then 75/8 equals 9.37. So this would mean one would drink approximately 9 eight ounce glasses of water per day. Many factors influence how much water you need such as activity level, caffeine consumption, pregnancy, alcohol intake and certain medications.

     2. NUTRITIONAL DEFICIENCIES   Everyone had a different biochemical need for certain nutrients. For example, two different people eat the same food and one may be low in iron and the other in zinc. In a perfect world all of our food and their nutrients would be absorbed and used. However, not all people have ideal digestion, the same physiological requirement for certain vitamins, minerals or fats and not all food contains the nutrition that was once measured. This is due to variations in soil minerals and quality and genetic differences in produce. Fruits and vegetables lose nutrients as leave the soil they once grew in. They age and are shipped from foreign countries such as Mexico and Chili.

     Typically a wide variety of nutrients are required for healthy skin such as vitamin A, C, E, beta carotene, folic acid, essential fatty acid and zinc. If you are a patient of our clinic we offer a nutritional analysis that you can do online prior to your next visit, that takes about an hour to complete. It is an excellent questionnaire that is fairly accurate. We have found it comparable to some of the expensive nutritional blood tests. 

     3. DIET   Diet is important to good health and nice skin. Despite what the powers that be told us in the 80's, not all fat in our food makes us fat and harms us. Trans fats which are modified fats do harm us and are linked to heart disease. However, healthy fats help our bodies absorb fat soluble nutrients such as vitamin A, E, K, D. These antioxidants aid in tissue repair and a smoother complexion. Healthy fats would be food items such as olive oil, fatty fish (salmon, arctic char, sardines, calamari), coconut oil, nuts, seeds (especially flax and chia) and avocados. Those who eat healthy fats support skin health by helping to provide it with enough beneficial fat to produce enough sebum to protect the layers of the skin and aid in repair from the elements or injury. Signs of an essential fatty acid deficiency are rough, dry, flaky skin, dry gritty eyes, dry hair with split ends, brittle nails, wounds that heal slowly, bleeding gums, easy bruising, frequent colds, depression and lack of motivation and forgetful or short attention span.

     As mentioned in the last paragraph drinking enough water and less caffeine, alcohol, salt and processed foods keeps our skin more hydrated. Anything that causes variations in blood sugar can contribute to aging of our cells and skin. Higher glycemic index foods such as sugar, white flour, white rice, honey and an overconsumption of grains cause skin conditions such as acne, psoriasis, dandruff and eczema.

     For a list of the glycemic index of foods, click here. The higher the number on the glycemic index a food has, the more quickly the food converts into sugar in the blood stream. The sugar in fruit is offset by their great nutritional content, however stick to eating two to four fruits a day. Eat more vegetables because they are more nutrient dense and don't contain as much sugar as fruits do. Protein such as fish, eggs or meat that is free range or grass fed contains skin healthy essential fatty and amino acids that help with tissue repair and collagen growth. Some people have reported great skin and nails when consuming a home made broth using chicken with the bones, cartilage and tendons . It helps one to acquire extra nutrients that feed the skin such as silica, collagen, calcium and magnesium.  


     4. REMOVE THE CRITTERS! The skin is a living organ and there is a balance of good and bad bacteria on the surface of our skin. Many people who have an outbreak of eczema benefit from a diet that eliminates foods that feed microbes such as candida and parasites. Typically those foods are sugar, yeast, white flour, white rice, mould containing foods such as wine, dried fruits, cheese and yeast found in breads, baked goods and beer.

     Sometimes the diet is enough to see good results. If it is not, in the clinic we use the 4R method, remove (kill bad bacteria, remove offending food allergens or poor food choices) replace (improve digestion with enzymes for maximum absorption of nutrients), re-inocculate (increase one's beneficial flora by supplementing with probiotics and repair (give the body the nutrients it needs to repair itself such as glutamine for the lining of the GI tract). The 4R method is good for skin because it reduces the toxic burden in the body and improves assimiliation of nutrients by improving absorption of the nutrients that are used to help maintain quality skin. 

     5. KEEP YOUR ORGANS CLEAN!  Your liver and gallbladder make bile to help digest fats. As you can imagine, if you don't make enough bile, you would not absorb fats and in turn, fat soluble antioxidants. Poor fat absorption can lead to dry skin, rashes, eczema and poor healing. The kidneys help to keep water balanced in the blood and purify the blood. The small intestine supports absorption of nutrients and the large intestine elimination of waste. Keeping your organs of elimination happy helps your skin by supporting it in a number of ways:

  • it aids in absorption of nutrients that benefit the skin and its repair
  • it helps keep bad bacteria at bay
  • these organs flush the blood's impurities and in turn keep the skin from breakouts
  • they balance hormones and detoxify excessive hormones such as excess testosterone (that can cause acne and hair growth) and harmful estrogens (that can lead to PMS acne, cysts and fibroids)

      As you can see there are many factors to healthy skin. Having a healthy balanced diet, enough pure water and the proper nutrients is a great start. For further support in doing a cleanse, detecting nutrient deficiencies or getting rid of the "critters" contact us.

What Do Heart Disease, Breast Cancer, Diabetes and Depression have in Common?

foto pumpkin.jpg

     Heart disease, breast cancer, diabetes and depression are four of the top ten health concerns that Canadians have. These diseases are on the rise in our female population, especially heart disease, diabetes and depression. All of these diseases have a commonalities. They can all be linked to certain nutritional or lifestyle factors and inflammation. We all have a genetic or hereditary component that may predispose us to certain diseases, but like a ship with sails, one can change the direction of disease's expression negatively or positively with lifestyle and dietary intervention.

     Scientists have known for centuries that genotype is related to genes and considered the hereditary component of disease. Phenotype is related to gene expression based on environmental influences. Phenotype controls whether that gene will be expressed or not. Some drug companies have lead us to believe that there is little we can do but take prescription drugs. As one may be aware of by watching American drug commercials, once you take one drug, you need another one to counter the many side effects they cause. One should weigh the pros and cons of any medication. Be aware that living a prudent and preventative lifestyle may reduce one's need for medication in the first place. Diet and lifestyle is key for good health and can actually reduce one's risk disease whether hereditary or not.    

     Let us take a look at how and why our modern society is creating a good environment for diabetes, depression, heart disease and breast cancer to flourish:

     Activity levels have dropped considerably due to modern conveniences. In years gone by people grew their own vegetables, housework and lawn maintenance were more physically taxing. Recent studies show that only 15% of Canadians get 150 minutes of exercise per week, that is a measly 20 minutes per day. Yet when surveyed 50% of Canadians actually said they were moderately active which is three hours of exercise classes per week. Exercise has been found to benefit depression, heart disease, diabetes and breast cancer.

     Studies have shown that exercise is actually equivalent to taking anti-depressants in those suffering from depression. Studies found exercise was as effective as a SSRI or the anti-depressant drug  zoloft. Another study in 2005 found just 35 minutes of brisk walking had a significant impact on mood in mild and moderate depression. If you read the side effects caused by anti depressants, it is worthwhile considering joining an aerobics class, running or cycling a few days a week instead. Some of the side effects include dry mouth, nausea, weight gain, loss of sexual desire, insomnia and constipation. Is it normal for a human being with two legs to sit all day? You see caged animals at the zoo become depressed when they are not exercised enough and have environmental stimulation.

     In women with breast cancer studies have shown that the mortality rate dropped a whopping 35% in those who were physically active. According to the Susan Komen foundation, women who exercise are leaner with less body fat, have lower estrogen levels, better immune systems and in turn less hormonal breast cancer incidence.

     Exercise actually lowers blood sugar levels which is a benefit to both breast cancer sufferers (because it can be linked to diabetes) and to diabetics. We all know that cardiovascular disease is helped by doing aerobic activity to strengthen the heart. Add in weight bearing activities a few times a week help to prevent osteoporosis and increase muscle mass as well. As one can see, making a choice to be accountable and active provides us with multiple benefits into old age.

     Obesity rates have risen in Canada. 18% of Canadian women are obese and have a body mass index of greater than 30. Almost half of all Canadians fall into the overweight and obese category. More men than women seem to fall into this category, however, Canadian women weigh more with each decade that passes. Breast cancer, depression, heart disease and diabetes are all linked to being overweight. Putting on weight in the form of fat, especially around the midsection, is linked to certain diseases like heart disease and diabetes. In the clinic we don't use the BMI (body mass index) as a marker for health and weight, because it doesn't take into account the weight of someone's body frame and muscles. We use a body impedance analysis to check one's body fat percentage and their hip to waist ratio. We use this information to address people's unique metabolism and how we can best help them to achieve a healthy body composition.


     Stress levels have been linked to all four diseases. High cortisol from stress is linked to an increase in belly fat, poor sleep and carbohydrate cravings. Lower levels of cortisol may signify a condition called adrenal fatigue. Flatter levels of cortisol measured throughout the day seem to have an impact on breast cancer survival rates. The lower the cortisol levels the poorer the survival rates. Alternatively too high a level of the stress hormone, cortisol, is also be linked to heart attacks and stroke. Studies have shown those with the highest levels of cortisol are five times more likely to die of a heart attack. Diabetes too can be influenced by cortisol because cortisol's main function is to thwart the effect of insulin, which means it renders the cells insulin resistant. The body remains in a general insulin-resistant state when cortisol levels are chronically elevated. Over time, the pancreas struggles to keep up with the high demand for insulin, glucose levels in the blood remain high, the cells cannot get the sugar they need, and the cycle continues. Cortisol is a stress hormone that can impact those with depression and anxiety. It is wise to seek help or modify your lifestyle using meditation, yoga, tai chi or exercise to reduce stress levels. If you still have trouble with stress, contact the clinic for a supplement that may address your unique needs. Have a look at our online questionnaire for stress.

     Nutrition is a huge topic and largely individual. In our clinic we screen people for nutritional deficiencies and address them through diet or supplementation. Some common deficiencies found in all four of these diseases are as follows:

     Omega 3 fatty acids are low due to unique biochemical needs or lack of dietary intake. Dietary sources of omega 3s are salmon, arctic char, trout, calamari, flaxseed and mackerel. Often times supplementation is required because people don't eat fish as often due to scarcity, cost and contamination from heavy metals in our water supply. Omega 3 fatty acids are an essential fatty acid, that every cell in the body requires. They help to form the fat layer that protect each cell and helps them communicate. Those who are on very low fat diets may actually fall prey to infectious diseases and cancer. EPA is a component of fish oil that is both anti-inflammatory and beneficial for the heart. DHA is another component of omega 3s that is good brain food and help those with depression. Those with diabetes may be low in omega 3s because they tend to have more inflammation due to blood sugar fluctuations.

     A high glycemic diet, which is a diet that is high in foods that flip into a sugar quickly in the bloodstream, are linked to all four diseases. Diabetics are recommended to reduce their sugar and carbohydrate intake to keep their blood sugar stable. High glycemic diets tend to increase belly fat, weight and in turn the risk of diabetes, heart disease, breast cancer and depression. Depression symptoms may be triggered by blood sugar instability. If a person eats a lot of high glycemic foods such as white bread, rice, flour and sugar, their blood sugar rises higher than if one ate a lower glycemic food like a lean protein (eggs, fish, chicken, turkey) or a healthy fat (nuts, avocado, olive or coconut oil). What comes up must come down. Often high glycemic foods cause the blood sugar to rise and then drop farther than normal. Since our brain requires a steady supply of glucose, we can become irritable, moody, depressed or fatigued when our blood sugar is up and down.(Keep in mind you don't need to eat sugar to keep your glucose stores in your brain high. Your liver makes glycogen from regular food you eat.)

     A high intake of oxidized plant oils, hydrogenated and/or trans fat can be detrimental. One may cook with them or be eating them inadvertently in packaged goods. Trans fats (and alcohol consumption) actually deplete the brain of DHA which is found in omega 3 and helpful for those with depression, ADHD and other neurological conditions. Unhealthy fats are actually pro-inflammatory which can impact those with diabetes and heart disease negatively. Inflammation causes pain as well as damage to blood vessels, nerves, eyes, heart and joints. Trans fats have been linked to cancer, especially colon cancer in women with high estrogen levels. One may assume this research may apply to any hormonal cancer such as ovarian, uterine or breast. For a list of healthy cooking oils, see eating rules.

     Society has got into the convenience of fast packaged foods and all in one shakes. Some shakes are healthy but most of them are no more than astronaut food. Many people do not eat enough sources of fresh fruit and vegetables. Fresh local produce has the most amount of nutrients because they don't lose nutrients in shipping. They contain many beneficial phytochemicals and antioxidants for good health. Studies showed that each serving of fruits and vegetables one ate per day, improved one's chance of not getting heart disease by a whopping four percent. Your Mom called, get eating your veg now!

     A study of older adults with lower intakes of mother nature's bounty had lower levels of antioxidants from their food intake and a higher incidence of depression. Studies found that women with a higher body mass index who ate more green leafy and dark yellow vegetables had a lower incidence of type 2 diabetes. Those women who were leaner with a higher vegetable intake had less incidence of diabetes as well. Those women who were overweight did not benefit from starchy vegetable intake at all (such as white potato or corn). Another study found that green leafy veggies alone were best to prevent diabetes. Studies also found that premenopausal breast cancer risk was significantly less in those who consumed the most fruits and vegetables. Another study that looked at a number of sources of data found an inverse relationship between a high intake of cruciferous vegetable consumption, (cruciferous vegetables are cauliflower, broccoli, kale, Brussels sprouts, mustard greens and arugula) and breast cancer. So the more of these types of veggies you eat, the less incidence of breast cancer.

     What do all these factors have in common? Low levels of plant foods, unhealthy fats, stress, obesity and a sedentary lifestyle increases inflammation in the body. Inflammation has been thought to trigger cardiovascular damage, brain inflammation in depression, wild inflammatory cells in breast cancer and uncontrolled sugar causes inflammation in diabetes that may lead to further complications such as heart disease, cancer and neuropathy. Our body works like an orchestra, with each cord we play a different result may ensue. This is why we need to reign in environmental factors such as diet and lifestyle so we and our family can live healthy into our golden years. There are so many unique aspects to health for the individual, thus it is a good idea to be screened to determine your unique barriers to health.

Healthy Turmeric Tea Recipe


     An interesting drink commonly consumed in India or in Southern Island cultures, called golden milk, has many health benefits. Its main ingredient is turmeric which contains many beneficial phytochemicals that provides health benefits such as anti-inflammatory, anti-cancer and has antioxidant properties. When combined with black pepper, turmeric is more readily absorbed and is more potent. Additional advantages to turmeric consumption are:

  • antiseptic, analgesic, antioxidant
  • immune boosting
  • healthy cholesterol
  • anticancer
  • improves digestive health
  • helps with weight management
  • support liver detoxification
  • aids in cardiovascular health, reduces blood pressure and triglycerides
  • helps with a healthier brain and memory
  • helps with nerve conditions and pain

     The following recipe is from Step 1, make a turmeric paste:


  • 1/4 c turmeric powder
  • 1/2 tsp ground pepper
  • 1/2 c filtered water


Place in a small pot and put on medium heat, stir continuously until your mix becomes thick. Allow mix to cool, place in a small jar in fridge.

Step 2, Golden Milk


  • 1 c of almond, coconut or regular milk
  • 1 tsp coconut oil
  • 1/4 tsp or more of turmeric paste
  • Honey as needed

Combine all ingredients in pot, except honey, to warm it up. Warm up your drink and remove from heat and add honey. Drink up.

     Do you feel fatigue, low energy, sadness, irritability especially in the fall and winter? Do you crave the sunshine? You may be among the 15% of all Canadians who suffer from seasonal affective disorder. Now is the time to be proactive and help yourself naturally. Some quick tips of what you can do:
1. Exercise daily, for at least a half an hour. It is even better if it is outdoors because sun exposure increases your vitamin D3 stores. Exercise releases endorphins that improve mood.
2. Eat a healthy diet, lots of vegetables, fruits, lean protein (for amino acids and neurotransmitters), healthy fats (fish oil, nuts, avocado, coconut oil are good brain food) and whole grains in moderation (contain added b vitamins and folic acid).
3. Get quiet and listen to your heart. Clear the mind chatter by focusing on what is really important, what you are grateful for and how you can make positive changes in your life.
4. Choose positive activities that fill you up, spend time with positive friends, do an activity you like such as art, dance, meditation, yoga or tai chi.
5. Consider seeking personalized one on one natural health care. It will help remove barriers to good health such as addressing nutrient deficiencies, supporting hormone balance and improving organ function.
Book an appointment in November and receive 25% off the cost of an initial consultation. Book today online,

Are You Too Sweet For Your Own Good?

Why Diabesity Is On the Rise

     According to statistics, 2.8 million Canadians or 6.8 percent of the population has been diagnosed with diabetes and they estimate that another 10 percent of the population has not yet been diagnosed. The prevalence of diabetes is increasing year after year. Listed here are some signs that you may be suffering with diabetes:

  • Unusual thirst
  • Frequent urination
  • Weight loss or Gain
  • Extreme fatigue
  • Blurred vision
  • Frequent and recurrent infections
  • Slow wound healing
  • Tingling in hands and feet
  • Erectile dysfunction
  • Excessive thirst
  • Weight deposition around the waist
  • Bed wetting (children)
  • Fatty liver

        To diagnose diabetes go to your family doctor for a fasting blood sugar test. If you have a family tendency towards diabetes and have some of the symptoms of diabetes you may be at risk. Diabetes and insulin resistance may leave one at risk for other diseases such as high cholesterol, high blood pressure, atherosclerosis, neuropathy, stroke, dementia, impotence, psoriasis, thyroid disorders, arthritis and certain types of cancer. Certain conditions may predispose one to diabetes such as fatty liver or an inherited predisposition.

     Also prescription drug use can cause diabetes such as cortisone, statin drugs, nicotinic acid, protease inhibitors, immunosuppressive drugs, anti psychotic medication, thiazide diuretics and beta blockers.

5 Steps to Prevent and Reverse Diabetes 

1. Become educated about nutrition. Prepackaged foods that are low in sugar, fat or labelled diet are usually high carbohydrate, full of chemicals to keep them fresh. Aim to eat foods that are in their whole food form. Eliminate sweets, sugar and refined carbohydrates. Read labels and look at the sugar content in products. 7 grams of sugar is one teaspoon. Choose whole real foods like lean protein (chicken or fish), veggies, nuts, seeds, beans, and whole grains.

2. Go to your family doctor and get tested, do a fasting blood sugar and Ha1c test.

3. Get moving. Exercise actually helps reduce blood sugar and has many other benefits. Aim to exercise 30 to 45 minutes a day. Choose brisk walking or cardiovascular exercises to improve the strength of the heart. 

4. Relax and manage stress. Those who tend to rate their stress and anxiety levels higher than average tend to have more incidence of diabetes. An interesting program called "Killer Stress" found that those with stress did in fact suffer with more diabetes, heart disease and shortened telomeres which influence longevity. If you are stressed try taking the DASS scale to find out whether you need to take further action to support yourself or not.

5. Become aware of what supplements are helpful for diabetes. The good thing about supplements is that they do not carry the many side effects that drugs do. Of course you don't want to stop your prescription drugs without speaking to your doctor, but supplements may help reduce your need for medications or eliminate them all together. Supplements are an integral part of treating diabesity. Certain nutrients that help with diabetes are a molecularly distilled fish oil, a good quality multi vitamin, chromium, alpha lipoic acid and cinnamon for example.


     There are many factors related to the individualized needs that people have. Consider being assessed for nutrient deficiencies. One on one personalized care always favours the most positive outcome because two people have different biochemical requirements. For more information on what we do, contact our clinic.