21/Jan/2023

Eating healthy can be expensive. But it doesn’t have to be. With a little bit of planning and creativity, you can eat healthy without breaking the bank. Here are 10 tips to help you do just that!

1. Buy in Bulk

Buying in bulk (like at Costco or Sam’s Club) is a great way to save money on items like nuts, seeds, grains, and dried fruit. These items are often much cheaper when purchased in larger quantities than they would be if purchased from the regular grocery store. Just make sure that you’re only buying what you need so nothing goes to waste!

2. Shop Seasonally

Shopping for foods that are in season is not only more cost effective but it also ensures that your food is fresher and more nutrient dense. Shopping seasonally will also help you discover new fruits and vegetables that you may not have otherwise tried!

3. Grow Your Own Produce

Growing your own produce is a great way to save money while getting some exercise and enjoying the outdoors! Homegrown fruits and vegetables also tend to be much more flavorful than store bought produce so there’s a tasty bonus too!

4. Eat Meatless Meals

Eating vegetarian meals every now and then is an easy way to save money on groceries since meat tends to be one of the most expensive items on your grocery list. There are plenty of delicious plant-based recipes out there so you won’t get bored with your meals either! PlantUniversity.ca is a great site that will send you a meatless recipe once per week for free, check it out!

5. Meal Prep

Meal prepping saves time (and therefore money!) because it eliminates the need for last minute takeout or delivery orders when you don’t feel like cooking after a long day at work. Meal prepping also helps keep portion sizes under control which can help keep your grocery costs down as well!

6. Buy Frozen Fruits & Veggies

Frozen fruits and veggies are typically cheaper than their fresh counterparts but just as nutritious (or even more so!). Not only that but frozen fruits and veggies tend to stay fresh longer than their fresh counterparts so they won’t go bad before you get around to using them either!

7. Look for Deals & Coupons

Always look for deals or coupons when shopping for groceries as this can help lower your overall costs significantly over time. Additionally, many stores offer loyalty programs which allow customers to earn points or discounts on future purchases so make sure to take advantage of those too if possible! Save.ca is a great resource for sales and coupons.

8. Stock Up When Items Are On Sale

Stock up on non-perishable items like canned beans or rice when they go on sale since these types of products typically have long shelf lives and will last awhile before needing to be replaced again (which means more savings!).

9. Don’t Waste Food

Wasting food should always be avoided as it harms the environment in multiple ways and leads to substantial financial losses. When shopping for groceries, taking the time to plan ahead is essential in avoiding unnecessary purchases and minimising food waste. Making lists ensures that nothing gets forgotten or left behind at the store, which can then lead to a decrease in wasted food.

To further preserve food at home, one should consider storing it properly in order to keep it fresh for longer. This could involve using airtight containers for items such as grains, pulses and nuts to prevent them from going stale. Additionally, keeping track of usage-by dates is important when considering what needs to be eaten first; this will enable you to make use of food items before they go off or spoil. Freezing foods that are not likely to get eaten soon can also help extend their shelf life so they can be used later on when needed.

Finally, reducing portion size is also an effective way of preserving food. If you’re cooking too much you can always freeze the excess for another day! Taking all these measures into consideration will ensure that both environmental and financial costs associated with food waste can be minimized; while making sure that your refrigerator (and bank account) remains well-stocked! Halfyourplate.ca has some great tips on storing food.

10. Try New Recipes

Trying new recipes every now and then helps keep mealtime interesting while saving money since trying new recipes sometimes requires less ingredients than sticking with tried-and-true dishes. Who know, you might discover something delicious along the way which could become part of your regular rotation of meals moving forward too!

Conclusion

Eating healthy doesn’t mean spending a fortune; it just takes some planning ahead and looking for creative ways to save money while still enjoying nutritious meals at home with family or friends. By following these 10 tips above, everyone can enjoy eating healthy without breaking the bank!

drshawn

11/Jan/2023

Let’s face it, kids love snacks. From chips and candy to popcorn and ice cream, snack time can easily become the most popular meal of the day for many children. But fear not! Eating snacks all day doesn’t have to mean your child’s diet is missing out on important vitamins and minerals necessary for a healthy, balanced lifestyle. Here are some tips on how you can make sure your kids get what they need even when snacking takes center stage.

Be Smart About Snacks

It goes without saying that snacks shouldn’t be replacing meals, but if they do, there are a few things you can do to make sure they’re still providing your child with the necessary nutrition.

Whenever possible, try to opt for more nutrient-dense snacks like fruits and vegetables or whole grain crackers with cheese. Instead of chips or cookies, offer something like trail mix with nuts and dried fruit or yogurt with fresh fruit slices. This ensures that your child gets a variety of nutrients instead of just filling up on empty calories from processed foods.

Check out these 28 healthy snack ideas for kids

Portion Control Is Key

Snacks are meant to tide us over until our next meal—not replace them! As tempting as it might be for your kid to scarf down an entire bag of chips in one sitting, it’s important to keep portions reasonable so that their stomach isn’t too full when mealtime rolls around later on. If you’re worried about them going back for second helpings throughout the day, try making smaller individual servings beforehand so that there aren’t any leftovers sitting around tempting them later on.

Get Creative & Have Fun!

Snacking doesn’t always have to be boring—it can actually be a fun way for kids (and adults) to get creative in the kitchen! Try setting aside some time each week for you and your family members to brainstorm healthy snack ideas together using ingredients from local grocery stores or farmers markets. Get creative by playing around with different food combinations and presentation techniques like cutting fruits into shapes or creating fun faces out of veggies! Not only is this a great way to bond as a family, but it also teaches kids valuable skills while helping them develop their own unique tastes in food!

Making sure the diet is balanced

To ensure your child is eating a balanced diet, it is important to take into consideration the five food groups. This includes fruits and vegetables, which should make up about one-third of the food that your child eats; proteins like lean meats, poultry, fish, eggs, beans, peas and nuts; whole grains such as oats, brown rice and quinoa; low-fat dairy products like milk and yogurt; and healthy fats such as olive oil.

Healthy packaged snacks

Healthy packaged snacks for kids can provide a great alternative to the common unhealthy snacks that are often found in the snack aisle. They can be packed with nutrients, vitamins and minerals that are essential for the growing body of young children. Many companies such as Annie’s Homegrown provide organic, gluten-free and all-natural snacks that feature a delicious combination of grains, fruits and veggies. Not only do these snacks provide balanced nutrition, but they are also yummy enough to make even the pickiest eater happy! Plus, they come in fun shapes like stars, animals and even smiley faces that kids can enjoy.

In addition to attractive packaging and tasty flavors, many healthy packaged snacks also contain wholesome ingredients such as quinoa, oats or whole grains. These ingredients have been proven to help maintain blood sugar levels in children who have diabetes or other metabolic conditions. Furthermore, some products may be fortified with extra vitamins A & D which helps support healthy bones and teeth development in kids. With more antioxidants than most other snack foods, you can feel good about providing your child with quality nutrition from these tasty treats!

Moreover, certain companies are committed to sustainability by using recyclable packaging materials and renewable energy sources to produce their goods. For instance Nature’s Bakery is one of the leading brands that strives to protect the environment while providing convenient snacks for families on-the-go. All this makes healthy packaged snacks an excellent choice for parents who want their children to eat nutritious meals with no hassle involved.

Here’s a list of 15 healthy packaged snacks for kids available on amazon:

1. Kind Bars Kids Variety Pack

2. Annie’s Organic Bunny Snacks

3. Nature’s Bakery Fruit & Grain Fig Bars

4. GoGo Squeeze Applesauce on the Go

5. Blue Diamond Nut Thins Crackers

6. KIND Kids Chewy Protein Bars

7. Stretch Island Fruit Snacks

8. Pirate’s Booty Aged White Cheddar Puffs

9. Popcorners Popped Corn Chips in Fun Flavors

10. Genuine Fruit Bites from Bare Snacks

11. Happy Kid Organics™ Strawberry Yogurt and Oats Comfort Square Bars

12. MadeGood Granola Minis Maple Quinoa Clusters

13. Terra Real Vegetable Chips in Sea Salt flavor

14. CLIF Kid ZBar Organic Oatmeal Raisin Bar

15. Gerber® Organic Yogurt Melts Mixed Berry Flavor

Conclusion

Snack time doesn’t have to mean unhealthy habits; when done right, snacking can be an enjoyable part of any healthy diet plan! By being smart about what snacks you give your kids and controlling portions accordingly, you can ensure that their diet is well balanced even when they don’t feel like eating full meals. Plus, getting creative in the kitchen is a great way to teach kids valuable skills while also having fun! So don’t be afraid to let snacks take center stage every now and again—your child’s health will thank you for it!

drshawn

03/Oct/2022

Introduction:

October means apple season is in full swing. And while apples are delicious and a great source of fiber, they also have some surprising health benefits. Here are 5 reasons to make sure you include apples in your diet this fall.

1. Apples Can Boost Your Immunity

One of the essential components of a strong immune system is vitamin C, and apples are packed with it. Just one small apple contains approximately 10% of your daily recommended intake of vitamin C. Vitamin C is a powerful antioxidant that helps protect your cells from damage and supports a healthy immune system.

Apples are also a good source of vitamin A, which is important for a strong immune system. Vitamin A helps the body’s natural defenses against infection and disease. It also helps to keep the skin and mucous membranes healthy. The body needs vitamin A to form white blood cells, which help to fight infection. Vitamin A is found in both the skin and the flesh of apples, so eating a whole apple is the best way to get the benefits.

In addition, apples contain polyphenols, which are plant-based compounds that have been shown to boost immunity.

Apples contain a type of polyphenol called quercetin. Quercetin is a plant-based compound that has been shown to provide a number of health benefits, including boosting the immune system. One study found that quercetin supplements were able to increase the production of infection-fighting cells in the body. Another study found that quercetin supplements were able to reduce the severity and duration of cold symptoms. Polyphenols like quercetin are just one of the many reasons why apples are often referred to as a “superfood.”

2. Apples Can Help Reduce the Risk of Diabetes

Type 2 diabetes is a serious and growing health concern, with over 29 million Americans affected by the disease. Eating apples has been linked with a lower risk of type 2 diabetes. This is likely due to the fact that apples contain pectin. Pectin helps to slow the digestion and absorption of carbohydrates, which helps to keep blood sugar levels stable. Additionally, apples are a good source of antioxidants, which can help improve insulin sensitivity.

3. Apples May Help Lower Cholesterol Levels

One large apple contains about 4 grams of fiber, half of which is pectin. Pectin has been shown to reduce cholesterol levels by binding to cholesterol molecules and removing them from the body before they can be absorbed into the bloodstream.

Research has supported the notion that apples can help reduce cholesterol levels. One study showed that eating two apples a day for four weeks resulted in a seven percent reduction in bad cholesterol and a five percent increase in good cholesterol. Another study found that women who ate an apple a day had lower cholesterol levels and a decreased risk of heart disease. The antioxidants and fiber in apples are thought to be responsible for these benefits.

4. Apples Can Help Keep Your Heart Healthy

In addition to reducing cholesterol levels, apples can also help keep your heart healthy by preventing plaque build-up in your arteries. This is thanks to the antioxidants found in apples, which help keep your arteries clear and prevent inflammation. One study published in the “European Journal of Nutrition” showed that eating apples every day for four weeks can reduce bad cholesterol levels by up to 10 percent.

5. Apples Can Aid in Weight Loss

Because they’re high in fiber and water, apples can help you feel fuller longer and prevent overeating throughout the day.

Research indicates that apples may play a role in weight loss. One study showed that obese women who ate an apple before lunch felt more satiated and ate fewer calories than those who didn’t have an apple. Another study found that eating an apple at least three times per day helped participants lose weight and body fat. This may be due to the high fiber and water content of apples, which can help you feel fuller longer and prevent overeating. Additionally, apples are a low calorie food, providing just 95 calories per medium-sized apple. They’re also a good source of energy-boosting phosphorus.

Conclusion:

The next time you’re at the grocery store, be sure to pick up a few extra apples. Not only are they delicious and nutritious, but they also have some impressive health benefits. Apples can boost your immune system, lower your cholesterol levels, and even help you live longer. So stock up while they’re in season and enjoy all the benefits this versatile fruit has to offer.

drshawn

20/Sep/2022

What is a healthy lunch for school kids?

You want your kids to have a healthy lunch, but you’re not sure what that looks like. You know they need protein, carbs, phytonutrients and fibre, but how much of each? And what are some good sources of each? Here’s a quick rundown of what a healthy lunch for school kids looks like.

Protein

Kid’s need about 5-6 ounces of protein per day. As a parent, it can be difficult to ensure that your child is getting enough protein in their diet. The good news is that there are plenty of great sources of protein available, including lean meats, tofu, beans, lentils, nuts and seeds.

However, one challenge parents may face is finding ways to work around common nut and seed allergies. If your child or a classmate is allergic to nuts or seeds, be sure to check with your naturopath or pediatrician for suggestions on alternate sources of protein. There are plenty of good options available, including lean meats, tofu, beans, lentils and plant-based protein powders.

Carbs

Carbs are the body’s main source of energy. Kids need about 3-5 ounces of carbs per day. Complex carbs are the body’s main source of energy. They are made up of long chains of sugar molecules that the body can slowly break down and use for energy. Simple carbs are made up of short chains of sugar molecules and the body can break them down quickly for energy. Good sources of complex carbs include fruits, vegetables and whole grains. Some examples of complex carbs that kids would enjoy include:

-Oatmeal

-Quinoa

-Brown rice

-Sweet potatoes

-Fruits like apples, bananas and berries

-Vegetables like broccoli, cauliflower and carrots

Phytonutrients

Phytonutrients are important for kids because they help protect against disease and promote good health. Phytonutrients include antioxidants, which are important for helping to protect the body from damage caused by harmful molecules called free radicals. Free radicals can damage cells, leading to diseases such as cancer. Antioxidants help to counteract the effects of free radicals, preventing or slowing down cell damage. Some good sources of phytonutrients for kids include fruits, vegetables, herbs and spices. Some examples of antioxidant rich foods that kids would enjoy include blueberries, raspberries, strawberries, blackberries, cherries, tomatoes, bell peppers, broccoli, kale and spinach. These foods are packed with nutrients that are good for kids’ growing bodies.

Fibre

Fibre is an important part of a healthy diet. It helps the body feel full and can help with weight loss and maintenance. Kids need about 25 grams of fibre per day. Fibre comes in two forms: soluble and insoluble. Soluble fibre dissolves in water and can help lower cholesterol and blood sugar levels. Good sources of soluble fibre include oats, legumes, apples and berries. Insoluble fibre does not dissolve in water and helps with bowel regularity. Good sources of insoluble fibre include whole grains, vegetables and fruits with skins.

Conclusion

A healthy lunch for school kids should include a variety of protein, carbohydrate and fiber-rich foods to ensure that they are getting the nutrients they need to stay energized and focused throughout the day. While nuts and seeds are healthy sources of protein, fat and fiber, there are other healthy alternatives for those whose schools do not allow them. Parents should always consult with their pediatric naturopath, pediatrician or dietician to create a healthy lunch plan that meets their child’s specific needs.

drshawn

17/Sep/2022

What can I do beyond steroids?

If your child has eczema, you are not alone. Eczema is a common skin condition affects about 10 to 20 percent of infants and about 3 percent of adults and children. While there is no cure, eczema can be managed with medical treatments and home care. The goal is to reduce inflammation and itchiness, and to prevent new flare-ups. When using steroidal creams for treatment, many parents wonder if there are natural ways to soothe their child’s eczema flare-ups?

The good news is that there are! When used alone or together with steroids, these natural treatments can help manage your child’s eczema flare-ups:

Probiotics

Probiotic strains may help balance the immune system and reduce inflammation. Probiotics can be taken orally in the form of supplements or food (such as yogurt).

Omega 3 Fatty Acids

These healthy fats promote a healthy lipid bilayer, which helps keep skin hydrated and supple. Omega 3 fatty acids can be taken orally in supplement form or applied topically as part of a natural eczema cream.

Vitamin D3

Vitamin D3 is a natural anti-inflammatory vitamin that helps boost the immune system. It can be taken orally in supplement form or applied topically as part of a natural eczema cream.

Zinc

Zinc is an essential mineral that plays a role in immune function and tissue repair. It can be taken orally in supplement form or applied topically as part of a natural eczema cream.

Conclusion

While there is no cure for eczema, it can be managed with medical treatments and home care. When used alone or together with steroids, these natural treatments can help soothe your child’s eczema flare-ups: food sensitivity testing, probiotics, omega 3 fatty acids, vitamin D3, zinc.

What is PCOS?

Finding an effective treatment for Polycycstic ovarian syndrome (PCOS) is important to me for two distinct reasons. 5-10% of woman are impacted by PCOS in their lifetime making PCOS a common and treatable condition in my Naturopathic practice. The second reason is that it is a condition that my wife has struggled with for many years therefore making it a syndrome that hits close to home.

PCOS is a bit of a misnomer as it is a continuum of symptoms and doesn’t necessarily have to include ovarian cysts. It is however characterized by several common objective findings including irregular periods, infertility, shifts in hormone balance (DHEA, Testosterone, LH, FSH), hirsutism (hair growth on the lip, chin and abdomen), Hair loss (Male pattern head hair loss), acne (typically on the lower jaw), high levels of insulin due to insulin resistance, and unexplained weight gain (especially around the abdomen).

Although we still do not know all the mechanisms involved as to why some women develop PCOS, there does seem to be a genetic component. Environmental toxins such as BPA seem to play a role, and gastrointestinal dysbiosis (unfriendly bacteria in the gut) plays a role as well.

Conventional Treatment for PCOS

Some of the more common conventional treatments of PCOS include birth control pill (to regulate irregular periods and hormone levels), metformin (a insulin sensitizing drug that helps to control blood sugar levels commonly used in diabetes), and spironolactone (a diuretic that also has the ability to block a type of testosterone formation called DHT). While these treatments can be helpful in the short-term they do not always address the root cause of PCOS and therefore ultimately fail in the long term. Some of these causes include hormone disrupters in the environment and diet, and gastrointestinal dysbiosis (leading to the production of inflammatory compounds that compromise insulin function).

Holistic Treatment for PCOS

Luckily there are relatively easy and low cost solutions to many of the fundamental causes of PCOS. As a Naturopathic Doctor I have the privilege and ability to take a detailed medical history. Doing so can point me in the direction(s) as to where these foundational imbalances are occurring. For instance if the patient has a history of gastrointestinal concerns, (constipation, diarrhea, gastritis, colitis) that informs me to focus investigation on the gastrointestinal tract. If a patients main concern is infertility and irregular periods I will shift focus into hormone balance. It may also be the case that a patient has several concern at the same time, which is not uncommon in PCOS. Once I know where to focus we can run specialized tests such as comprehensive stool analysis, female hormone panels, nutrient level panels, food sensitivity testing and environmental toxins. This aids in narrowing down where to implement the bulk of the treatment protocol. There are some general recommendations that are sure to aid all women with PCOS such as exercise, reduced carbohydrate diets and lowering exposure to petrochemicals. However, the medical history and specialized testing can be a guide for more specific recommendations.

Functional Testing for PCOS

A nutrients panel test can help determine if there are specific nutritional deficiencies such as low levels of vitamin D, vitamin A and omega-3 fatty acids, which tend to be common in PCOS. A female hormone panel can determine if there are specific imbalances with sex hormones. These imbalances can potentially be corrected with dietary recommendations, bio-identical hormone replacement, and nutraceutical supplements. Evidence of dysbiosis in gut from a stool analysis can be reversed with dietary recommendations that promote colonization of helpful butyrate producing bacteria. Nutraceuticals containing antibiotic herbs can preferentially kill harmful bacteria while protecting good bacteria. Probiotic supplements containing specific strains of bacteria and prebiotic fibre can be very effective. Food sensitivity testing can help confirm if there are specific foods in the diet that are activating an immune response, causing further inflammation in the gut. Environmental toxin analysis would shed light on high levels of exposure to particular toxins, most of which are known hormone disruptors. Even the simple testing of insulin levels and blood sugar can lead to recommendations for easily accessible compounds like inositol, L-carnitine and chromium which can effectively increase insulin sensitivity.

Conclusions

The take home message is that PCOS is an extremely common and often disruptive condition for a significant amount of women worldwide. The conventional treatment of PCOS often does not provide long term solutions and can have significant side effects. Simple and inexpensive solutions through dietary, supplement and lifestyle recommendations can address the root causes of PCOS and bring about significant symptom relief with long-term sustainability. I therefore encourage anyone suffering from PCOS who hasn’t found an effective solution to contact a local Naturopathic Doctor or Functional Medicine Doctor for an assessment. If you would like to contact me, you can do so through the appointment page by clicking the link in the menu bar. The sooner you start to address the root causes the easier and quicker long lasting symptom relief can be achieved. That being said, implementation of a functional medicine approach to PCOS will undoubtably be helpful at any stage and at any age.

drshawn

03/Mar/2022

For the past 6-months I have been supplementing with collagen peptides in my morning coffee. I take relatively few daily supplements; Lions Mane mushroom for my brain, Vitamin D for my immune system and Collagen Peptides for my joints. I became focused on protecting my joints (especially my fingers, toes, knees and shoulders) a few years ago as I started training harder in rock climbing. I began to feel stiffness, soreness and occasionally pain after hard training sessions. I decided I needed to do something soon or I would lose the ability to climb at a relatively young age.

Instead of suppressing inflammation with compounds like curcumin, glucosamine and chondroitin I wondered if it would be possible to actually strengthen my tendons and ligaments. I had been aware of collagen supplementation through a number of patients taking it for hair and skin health. I had largely dismissed collagen as a beauty supplement and it was therefore not on my radar as a potential athletic enhancement.

Just over 6-months ago I had received a newsletter about of tendon health for climbers. The physiotherapist/climbing expert outlined specific exercises for warming up fingers and also mentioned the benefits of collagen supplementation for tendon health. At that moment I decided to re-visit the research on collagen, and I am glad I did!

Collagen peptides are small amino acid chains derived from collagen, which is the primary structural protein in ligaments, tendons, bones and skin. The research behind supplementing with collagen peptides seems to support three key areas.

Skin

A few studies, including randomized placebo controlled trials, have shown an improvement in skin moisture, elasticity and wrinkles with daily supplementation of Collagen Peptides. The daily dose ranged from 4-10 grams daily.

Osteoarthritis

Several studies have demonstrated a modest benefit in pain and function with daily supplementation of Collagen Peptides. Most studies focused on osteoarthritis (OA) in the knees but a couple also mention hip and hand. In general the improvement was modest (a little better than chondroitin) and took approximately 3-5 months to appear. Some studies used collagen peptides in combination with other compounds like chondroitin and hyaluronic acid. Most studies used a 10 gram daily dose.

Performance Enhancement

A great systematic review came out in 2021 that looked at the effects of collagen peptide supplementation on body composition, collagen synthesis and recovery from joint injury.

Five studies demonstrated a positive effect on reducing joint discomfort, knee pain , ankle and knee function and recovery from achilles tendinopathy. Those studies used 40 mg-10 grams per day over a 4-6 month period.

Four studies looked at the effects of collagen supplementation on body composition and muscle strength. The studies combined collagen supplementation (15 grams per day for 3-months) with resistance training.The studies, which were conducted on elderly men, active men and untrained pre-menopausal women, found an increase in fat free mass, a decrease in body fat percentage and an increase in hand grip strength.

Two studies assessed the effect of collagen supplementation on exercise performance and recovery from muscle soreness. The studies included recreationally active men, one used 3 grams per day for 6 weeks and the other used 20 grams per day for 7 days prior to intense exercise. There was a strong positive effect on pain with movement and muscle soreness.

Two studies assessed the effects of Collagen peptide supplementation on collagen synthesis. When taken 60min prior to exercise there was a significant increase in collagen synthesis markers following ingestion of 15 grams collagen enriched with vitamin C.

Conclusions

When it comes to preserving joint, ligament and tendon health for myself and my patients, collagen peptide supplementation is now a staple. The evidence in favour of collagen, along with a strong safety profile makes collagen peptides a valuable nutritional supplement in both sports medicine and anti-aging medicine. The recommended dose seems to be between 10-20 grams per day for 3-6 months.

References

Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.

Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res 2018;57:97-108.

Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14(4):291-301

Sangsuwan W, Asawanonda P. Four-weeks daily intake of oral collagen hydrolysate results in improved skin elasticity, especially in sun-exposed areas: a randomized, double-blind, placebo-controlled trial. J Dermatolog Treat. 2020:1-6.

Benito-Ruiz P, Camacho-Zambrano MM, Carrillo-Arcentales JN, et al. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. Int J Food Sci Nutr. 2009;60 Suppl 2:99-113.

Kumar S, Sugihara F, Suzuki K, Inoue N, Venkateswarathirukumara S. A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agric. 2015;95(4):702-7.

Trc T, Bohmová J. Efficacy and tolerance of enzymatic hydrolysed collagen (EHC) vs. glucosamine sulphate (GS) in the treatment of knee osteoarthritis (KOA). Int Orthop. 2011;35(3):341-8

Moskowitz RW. Role of collagen hydrolysate in bone and joint disease.Semin Arthritis Rheum 2000;30:87-99

Kalman DS, Schwartz HI, Pachon J, Sheldon E, Almada AL. A randomized double blind clinical pilot trial evaluating the safety and efficacy of hydrolyzed collagen type II in adults with osteoarthritis. FASEB Experimental Biology 2004 Abstracts, Washington DC, April 17-21, 2004; A90.

Amino Acids. 2021; 53(10): 1493–1506.Published online 2021 Sep 7. doi: 10.1007/s00726-021-03072-xPMCID: PMC8521576PMID: 34491424The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review Mishti Khatri,1 Robert J. Naughton,1 Tom Clifford,2 Liam D. Harper, 1 and Liam Corr1

DoctorShawn

21/Nov/2019

It was my hope to find an effective alternative to Cannabidiol (CBD) that wouldn’t land me in jail when I travel; so is PEA the new CBD?

PEA stands for Palmitoylethanolamide. It is a fatty acid that is found in Eggs, Cheese, Meats and Peanuts. We also make PEA during stress, infections, inflammation, trauma, allergies, pain, cardiac disease, kidney disease and obesity. Much like our endocannabinoids, PEA is responsible for maintaining cellular homeostasis.

Naturopathic Treatment for Multiple Sclerosis

How does it work?

While PEA does not have a direct effect on Cannabinoid receptor (CB1 and CB2) it does have similar mechanisms of action to our endocannabinoids and cannabidiol (CBD). PEA looks very similar to our body’s own endocannabinoids (AEA and 2-AG). These similarities allow PEA to exert effects similar to our AEA and 2-AG.

PEA down regulates mast cells, which are responsible for the release of histamine and other inflammatory mediators. PEA can therefore be a powerful molecule for immune heath, inflammation, pain, neuro-protection and allergies. PEA has direct action on receptors GPCR55 and GPR119, which produce effects similar to activation of CB1 and CB2 by endocannabinoids, THC and CBD. PEA also acts similarly to CBD by affecting the breakdown of endocannabinoids via inhibition of the enzymes FAAH and MAGL.

Pain Management — Micronutrient Infusion

The Research

Several studies have shown that when PEA is used with opioid type drugs for low back pain, the dose of the opioids could be reduced significantly. PEA was found to exert pain relief animal models of inflammation and neuropathic pain. These analgesic effects are thought to be due to increasing endocannabinoid levels similarly to how CBD works. All in all many studies have revealed that PEA exerts similar effects to CBD. So I thought I would give this supplement a whirl, as a alternative to CBD (especially for travel) would be an important option for patients using CBD.

My 5-day Trial with PEA

I took the supplement P.E.A. Activate from AOR , which contains 600mg PEA per lozenge. My daily dose was two lozenges per day and I did that for 5 days. I noticed a strange light-headed feeling about 5 minutes after chewing my first lozenge. The feeling lasted for a bout 30min. I was excited that I actually felt a bit different after that fist dose by unfortunately each dose produced a similar effect (a light relaxing feeling) that only lasted between 30-60min. There didn’t seem to be much carry over from one dose to another. The effects were always pretty fast acting but short-lived. Furthermore I had a return of some muscle soreness that was absent for most of the time that I was taking my CBD supplement. So, it seemed like, for me, the PEA was not having the same effect that I had experienced while on CBD.

In summary, the effects that I experienced during my PEA trial were fast acting but short-lived. PEA may therefore be a useful tool for acute episodes of anxiety, pain etc… but it did not have the same accumulative and long term effects that I experienced with CBD. The research on PEA is compelling and it is possible that this supplement warrants a more long-term trial. According to the research PEA seems to be a potential alternative to CBD but from my experience it falls a bit short. Check out my video review of PEA here.

https://youtu.be/Yfr-Ma19gGk

DoctorShawn

30/Oct/2019

“Let food be thy medicine, and let medicine be thy food”; a famous quote from the Classical Grecian physician Hippocrates. Lions Mane mushrooms are a perfect embodiment of this philosophy; as delicious as it is therapeutic.

Lions mane (Hericium Erinaceus) is a white clumpy mushroom with long dangling spines that tends to grow in late summer/early fall on hardwoods.

I was first introduced to Lion’s Mane a few years ago when I had a few patients tell me they were using an extract of the mushroom to help with memory. Supplements that enhance brain activity, AKA Nootropics, have always tweaked my interest as one of my areas of clinical focus is in neurology. At first I thought that maybe this is the newest “superfood fad” but once I began to investigate the research on this mushroom my opinion quickly changed.

It was clear that Lions Mane had some legitimate therapeutic value in inflammation, the immune system, psychiatric conditions, cognitive enhancement, diabetes, heart disease, bowel disease and cancer.

Inflammation and Depression

A 2012 study demonstrated that Lions Mane mushroom contains several compounds that have moderate to high levels of antioxidant capacity. This translates into an anti-inflammatory effect in the body. A 2015 study demonstrated that participants who consumed Lions Mane had less depressive symptoms and improvements in blo-markers of depression which was attributed to it’s anti-inflammatory effects. Another study demonstrated that Lions Mane can enhance immune function possibly by reducing inflammation and oxidative stress.

Immune

Not only does Lions Mane help boost immune function by reducing oxidative stress, it also seems to benefit intestinal immune function. A study on mice revealed that some of the proteins in the mushroom help encourage the growth of beneficial bacteria in the gut.

Memory

Cognitive enhancement is the main reason that I see people taking this mushroom. It is possible that it does have some cognitive enhancement properties but all the research so far has been done on animals. One such study found that mice given a lion’s mane supplement had better object recognition and recognition memory. Other research suggests that Lions Mane may have the potential to prevent or treat conditions of cognitive decline like Alzheimer’s and Parkinson’s disease.

Heart Health

Research on rats has demonstrated that Lions Mane may have cholesterol lowering effects and blood pressure lowering effects. Compounds in Lions Mane may help in the production of Nitric Oxide, which helps keep blood vessels relaxed.

Cancer

The antioxidant properties of Lions Mane may contribute to some anti-cancer effects seen in rat and in vitro studies. One in vitro study indicated that Lions Mane has activity against human leukemia cells. Another study showed that in mice, Lions Mane has activity against Liver, Colon and Gastric cancer cells.

Diabetes

After 4 weeks of Lions Mane supplementation, rats with diabetes had lower blood sugar levels than those who did not receive the mushroom. Diabetes can often result in life altering nerve damage. A 2015 study showed that diabetic rats given an extract of Lions Mane had reduced nerve pain and improved antioxidant activity after 6 weeks.

Digestive Health

I previously discussed how Lions mane can have anti-inflammatory effect of the digestive tract, as well as benefitting the growth of “good” intestinal bacteria. Another study demonstrated that Lions Mane has some interesting antimicrobial effects. Notably, Lions Mane seems to inhibit the growth of H-pylori, a bacteria responsible for close to 80% of stomach ulcers.

Nerve Repair

One of the most fascinating health benefits of Lions Mane came out of a rat study. Rats with nerve damage who were given daily extracts of Lions mane had quicker nerve cell regeneration than those who did not.

Culinary

Up until a few weeks ago I thought Lions Mane was an exotic mushroom that was only used therapeutically as a supplement. Recently, I found myself in a local Farmers Market and low and behold a mushroom farmer was selling fresh Lions Mane; I was amazed! I asked the farmer “how do I prepare this”? He told me to cut the mushroom in ½ inch slices and in a hot pan with butter, sear both sides. So, I bought some and followed his advice, and discovered that Lions Mane is absolutely delicious! It is now one of my favorite cooking mushrooms and I have since heard from many foodies and chefs that it is one of their favorites too. So let food be thy medicine everyone, and cook up some Lions Mane this fall!

Citations

Leonard, Jayne. “What are the benefits of lion’s mane mushrooms?.” Medical News Today. MediLexicon, Intl., 22 Oct. 2018. Web.
30 Oct. 2019. <https://www.medicalnewstoday.com/articles/323400.php>

Leonard, J. (2018, October 22). “What are the benefits of lion’s mane mushrooms?.” Medical News Today. Retrieved from
https://www.medicalnewstoday.com/articles/323400.php.

Lion’s Mane Mushroom, Hericium erinaceus (Bull.: Fr.) Pers. Suppresses H2O2-Induced Oxidative Damage and LPS-Induced Inflammation in HT22 Hippocampal Neurons and BV2 Microglia.

Kushairi N, Phan CW, Sabaratnam V, David P, Naidu M.

Antioxidants (Basel). 2019 Aug 1;8(8). pii: E261. doi: 10.3390/antiox8080261.

PMID: 31374912 [PubMed] Free Article

Thirteen-Week Oral Toxicity Evaluation of Erinacine AEnriched Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), Mycelia in Sprague-Dawley Rats.

Lee LY, Li IC, Chen WP, Tsai YT, Chen CC, Tung KC.

Int J Med Mushrooms. 2019;21(4):401-411. doi: 10.1615/IntJMedMushrooms.2019030320.

PMID: 31002635 [PubMed – indexed for MEDLINE]

In Vitro and In Vivo Inhibition of Helicobacter pylori by Ethanolic Extracts of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes).

Wang G, Zhang X, Maier SE, Zhang L, Maier RJ.

Int J Med Mushrooms. 2019;21(1):1-11. doi: 10.1615/IntJMedMushrooms.2018029487.

PMID: 30806251 [PubMed – indexed for MEDLINE]

Dietary Supplementation of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), and Spatial Memory in Wild-Type Mice.

Rossi P, Cesaroni V, Brandalise F, Occhinegro A, Ratto D, Perrucci F, Lanaia V, Girometta C, Orrù G, Savino E.

Int J Med Mushrooms. 2018;20(5):485-494. doi: 10.1615/IntJMedMushrooms.2018026241.

PMID: 29953363 [PubMed – indexed for MEDLINE]

A Polysaccharide Isolated from Mycelia of the Lion’s Mane Medicinal Mushroom Hericium erinaceus (Agaricomycetes) Induced Apoptosis in Precancerous Human Gastric Cells.

Wang M, Zhang Y, Xiao X, Xu D, Gao Y, Gao Q.

Int J Med Mushrooms. 2017;19(12):1053-1060. doi: 10.1615/IntJMedMushrooms.2017024975.

PMID: 29431066 [PubMed – indexed for MEDLINE]

Anti-Inflammatory Effects of Ethanol Extract of Lion’s Mane Medicinal Mushroom, Hericium erinaceus (Agaricomycetes), in Mice with Ulcerative Colitis.

Qin M, Geng Y, Lu Z, Xu H, Shi JS, Xu X, Xu ZH.

Int J Med Mushrooms. 2016;18(3):227-34. doi: 10.1615/IntJMedMushrooms.v18.i3.50.

PMID: 27481156 [PubMed – indexed for MEDLINE]

DoctorShawn

22/Sep/2018

Cold and Flu season is here! Now that kids are back to school and the season is changing we should start thinking about preventing colds and flu. As a Naturopathic Doctor part of my job is counseling parents on safe and effective ways to treat and prevent colds and flu for the whole family. Here are 5 things that will help prevent colds and flu and can even help to ameliorate symptoms and shorten duration of an active infection.

Probiotics

Probiotics help boost the immune system – Studies have shown that probiotics affect immune cells throughout the body. When certain strains of probiotics are introduced into our intestine they help to repair intestinal cells and they boost production of antimicrobial substances. In one study, 326 children aged 3-5 years were randomly assigned to receive, in double-blind fashion, probiotic supplementation. Treatments were given twice per day in divided doses for 6 months, including the winter season. Compared with placebo, the probiotic group had the following results; fever reduction 53-73%, cough reduction 41-62%, decreased runny nose 28-59%, decreased need for antibiotics 68-82%, reduced absence from school 28-32%.

Elderberry

Elderberry extracts inhibit bacteria and viruses – Not only does elderberry syrup taste great, studies have shown that it inhibits the bacteria and viruses associated with common colds and the flu. One study demonstrated that an elderberry liquid extract possesses antimicrobial activity against both streptococci bacteria and influenza viruses. Another study looked at 312 air travellers flying from Australia to an overseas destination. Those travellers who took an elderberry extract before, during and after travel had fewer colds, less sick days and less symptoms.

Vitamin C

Vitamin C supports immune cells – Vitamin C is very important for optimal immune system functioning. Vitamin C helps immune cells get to where they need to be, kill pathogens effectively, protect the body from damage and clean up after battling infections. Studies have shown that adequate vitamin C in the blood helps prevent infections, is necessary to fight infections and helps with recovery. The recommended daily intake of vitamin C is 100-200mg/day; however during active infection, the metabolic demand increases and therefore the requirement for vitamin C is likely to be higher. Even in this day and age, vitamin C is the fourth leading nutrient deficiency in North America. Poor diet and increases in free radical exposure due to an unhealthy lifestyle may be contributing factors. Excellent sources of vitamin C are Broccoli, Citrus Fruits and Berries.

Zinc

Zinc is essential for immune system communication – The importance of zinc for proper immune function has been well established. Zinc deficiency undoubtedly causes immune system malfunction. The cells of our body are in constant communication. During infection there is a need for effective communication between immune cells in order to get rid of the “bad guys”. Communication happens in the form of chemical messengers and enzymes. Zinc is an essential component of these chemicals and enzymes. As with vitamin C, during active infection our requirement for zinc is likely to increase. Studies have shown that Zinc supplementation during infection can shorten the duration of the illness. Excellent dietary sources of zinc include: Meat, Shellfish, Legumes, Nuts and Seeds. Supplementation may be important with a vegan or vegetarian diet.

Vitamin D

Vitamin D is the supervisor of the immune system –Vitamin D has many functions in the body, and receptors for vitamin D can be found on many different tissues. One important function for vitamin D is in the modulation of our immune system. Studies have suggested that vitamin D is able to both calm down and rev-up the immune system according to what our body needs it to do. This is why Vitamin D is thought to be as important in autoimmune disorders as it is in infections.

Vitamin D deficiency can cause the immune system to behave erratically. Unfortunately in Canada we have one of the highest incidences of vitamin D deficiency in the world. Our primary source of vitamin D is from sunlight and therefore supplementation becomes important especially during the winter months. Studies have shown that there is a higher incidence of upper respiratory tract infections in athletes who are deficient in the vitamin and who train in the wintertime. Supplementation had preventative and symptom reducing effects. Aside from sunlight, some dietary sources of vitamin D are: fortified foods, fatty fish, beef liver, egg yolks and cheese.

Even vitamins and minerals at high dosages can be dangerous, especially in children. It is always recommended to consult with a health care professional, such as a Naturopathic Doctor, before supplementing on your own.

[button size=”btn-large” link=”https://doctorshawn.ca/contact-us/” target=”_blank” ]Book an appointment today![/button]

Leyer, GJ et al. Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics 2009; 124-179. Walker, WA. Mechanisms of action of probiotics. Clin Infect Dis. 2008; 46 (Suppl2): S87-91.

Curr Opin Gastroenterol. 2011 October ; 27(6): 496–501. doi:10.1097/MOG.0b013e32834baa4d. Probiotics and immune health Fang Yana and D.B. Polkb,c,d

Elderberry Supplementation Reduces Cold Duration

and Symptoms in Air-Travellers: A Randomized,

Double-Blind Placebo-Controlled Clinical Trial Evelin Tiralongo 1,2, *, Shirley S. Wee 2,3 and Rodney A. Lea 4 Received: 8 February 2016; Accepted: 18 March 2016; Published: 24 March 2016

Krawitz et al. BMC Complementary and Alternative Medicine 2011, 11:16

http://www.biomedcentral.com/1472-6882/11/16

Inhibitory activity of a standardized elderberry

liquid extract against clinically-relevant human

respiratory bacterial pathogens and influenza A

and B viruses Christian Krawitz1†, Mobarak Abu Mraheil1†, Michael Stein2, Can Imirzalioglu1, Eugen Domann1, Stephan Pleschka2*,

Torsten Hain1*

Vitamin C and Immune Function Anitra C. Carr 1, * and Silvia Maggini 2

1 Department of Pathology, University of Otago, Christchurch, P.O. Box 4345, Christchurch 8140, New Zealand

2 Bayer Consumer Care Ltd., Peter-Merian-Strasse 84, 4002 Basel, Switzerland; silvia.maggini@bayer.com* Correspondence: anitra.carr@otago.ac.nz; Tel.: +643-364-0649 Received: 21 September 2017; Accepted: 31 October 2017; Published: 3 November 2017

Biofactors. 2014 Jan-Feb;40(1):27-40. doi: 10.1002/biof.1114. Epub 2013 Jun 27.Zinc signals and immune function. Haase H¹, Rink L.

Cochrane Database Syst Rev. 2013 Jun 18;(6):CD001364. doi: 10.1002/14651858.CD001364.pub4. Zinc for the common cold.

Singh M¹, Das RR.

Vitamin D3 Supplementation Reduces the Symptoms

of Upper Respiratory Tract Infection during Winter

Training in Vitamin D-Insufficient Taekwondo

Athletes: A Randomized Controlled Trial Hyun Chul Jung 1 , Myong-Won Seo 2 , Sukho Lee 3 , Sung Woo Kim 2 and Jong Kook Song 2, * 1 Department of Kinesiology, College of Health Sciences, University of Louisiana at Monroe, 700 University

Avenue, Monroe, LA 71209, USA; jung@ulm.edu

2 Department of Taekwondo, College of Physical Education, Kyung Hee University, 1732 Deokyoungdaero, Giheung-gu, Yongin-si, Gyeonggi-do 17014, Korea; smilly1004@khu.ac.kr (M.-W.S.); kswrha@khu.ac.kr (S.W.K.)

3 Department of Counseling, Health, and Kinesiology, College of Education and Human Development,Texas A&M University-San Antonio, One University Way, San Antonio, TX 78224, USA; slee@tamusa.edu* Correspondence: jksong@khu.ac.kr; Tel.: +82-31-201-2708 Received: 2 August 2018; Accepted: 10 September 2018; Published: 14 September 2018

Mechanisms Underlying the Regulation of Innate and

Adaptive Immunity by Vitamin D Ran Wei and Sylvia Christakos *

Received: 25 June 2015 ; Accepted: 15 September 2015 ; Published: 24 September 2015 Department of Microbiology, Biochemistry and Molecular Genetics, New Jersey Medical School, Rutgers, the State University of New Jersey, 185 South Orange Ave, Newark, NJ 07103, USA; weira@njms.rutgers.edu

* Correspondence: christak@njms.rutgers.edu; Tel.: +973-972-4033; Fax: +973-972-5594

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