The (mostly) food and health blog

It seems we are intuitively aware that being around nature is healing. We feel less stressed, calm, and more connected. But what does being surrounded by greenery actually do for our bodies? Well, it turns out that it actually does  quite a lot:

1. Increases serotonin: Some research shows that exposure to a bacteria called Mycobacterium vaccae can lead to increased release of serotonin in the body. This bacteria is commonly found in soil. Increased serotonin release can lead to a better mood, and higher resistance to stress.

2. Reduces Inflammation: One study found elderly patients who went on a 7 day trip to the forest had lower inflammation markers in their blood compared to those who did not.

3. Reduces Stress: This one is pretty obvious. People who regularly go into nature have lower heart rates, lower cortisol (hormone that is released during stress), and lower rates of high blood pressure. In fact, office workers with a view of nature tend to have a higher job satisfaction than those who don’t!

4. Improves Concentration: Nature acts as a reboot button. So much so that researchers have found that being in the park for 20 minutes a day may help kids with ADHD to improve their concentration. Researchers have said, “Doses of nature might serve as a safe, inexpensive, widely accessible new tool ... for managing ADHD symptoms.”

5. Anti-cancer effects: Although the jury is still out on this one, studies from Japan have found people who live in forest areas have higher amounts of anti-cancer proteins in their body compared to those who live in the city. This is after adjusting for socioeconomic status, smoking habits, etc. We still need more information to determine if this is due to living in nature or some other confounding variable.

If you would like more tips or recipes, or information on how naturopathic medicine can help you visit www.rahimkanjind.com

Often when we talk about lifestyle changes to reduce anxiety, we’re talking about things you can do to prevent anxiety like morning meditations, eating right (so you don’t have sugar spikes and crashes), exercising, gratitude, etc. But what are some tools we can use when we have anxiety in the moment? Here are some ways of dealing with anxiety as it comes:

1. Executive Order: When I have a negative thought loop that I know I won’t benefit from (because I’ve gone through the scenario a billion times, have weighed the pros and cons, and done everything I can do to ensure a positive outcome), I often will choose not to entertain the thought. I’ll feel it coming, and sometimes mid-thought I’ll tell myself “Nope. I’m not going to entertain this.” It sounds really basic, but when you’re about to jump down that anxiety rabbit hole, sometimes what you need is someone in power to give you an order to abort the mission without question. That person in power can be you. Then you focus all of your attention on a task or thought that is different. It takes some mental fortitude to do this, and at first it will feel like you’re avoiding the situation, but if you’ve already planned and thought through this situation before, thinking about it again will provide no more benefit to you. In this case, ironically, not thinking about it provides more benefit than thinking about it.

2. Breathe. Take 5 deep, slow breaths in and out to re-calibrate. For some people this can be really powerful because the feedback loop between your body and mind can lower the anxiety state you’re in. For me, this works only after I’ve used one of the other techniques described to lower my anxiety a bit; otherwise I find myself trying to take deep breaths but becoming more anxious because my breaths are shallow and I feel like I can’t quite catch my breath.

3. Entertain: Sometimes you won’t be able to prevent yourself from opening Pandora’s box. In this case, I suggest you find one specific thing about the situation your anxious about to decipher with logic. It’s a bit like opening Pandora’s box for a split second to take one thing out and then to slam it shut immediately. For example, ask yourself, “If the worst possible outcome happens, what would be so bad about it?” This is sometimes better done at a therapist’s office, and then repeated when you’re in the moment. It can help remind us that what we fear is usually not as bad as the buildup leading up to it. Or if it is that bad, then we can remind ourselves of our plan of coping and managing that scenario. Another good question you can pull out of Pandora’s box is “Is this scenario realistic? Why or why not?”

4. Worry List: Sometimes you feel that you need to worry about the issue at hand to problem solve (which I would argue are two different processes). What you can do in this scenario is to create a worry list on your phone or on a piece of paper. It has to be written so you can physically get it out of your mind. Set aside a time in your day when you can actually attend to that worry (maybe after work at 7 pm for up to one hour). Now when an anxious thought comes up in your head, write it down on your worry list and tell yourself you will attend to it at that allocated time. This can seem a bit gimmicky at first, but it can really help you focus on the task at hand and be in the present moment (for work or school), but know that you are not leaving loose ends behind. When you go through your worry list, go through it pragmatically and problem solve. You may find that coming back to the worry when you have the time allows you to deal with it in a way that is much more grounded and logical. This can be great because often times worries can be irrational, illogical or unrealistic even though we are aware that they are.

5. Channel the Energy: Anxiety creates a lot of “potential energy”, so to speak (remember physics!). This potential energy has to go somewhere, which is why we can often feel trapped or like we need to run. If you can, go for a quick 5 minute run or walk. Converting that potential energy to kinetic energy can deplete your anxiety and instill some calm.

In addition to these things you can take supplements to further reduce the state of panic, or medication like Ativan. Never replace medication with these techniques unless you and your therapist/doctor think you are ready. These are some things that have helped me and my patients when we go through the common human process of anxiety. I hope it will provide some help for you.

For more information about my practice visit: www.rahimkanjind.com

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 High cholesterol is a common condition as we age in developed countries. It’s the reason why cholesterol lowering medications are one of the most prescribed drugs in North America. But, what do you do if you don’t want to go on these meds, or have been given 6 months to try lifestyle interventions before being put on these meds? A full description of everything I do with patients to lower their cholesterol naturally is beyond the scope of this blog, but here are some interesting ways to lower cholesterol from research:

1. Nuts: Eating nuts frequently is associated with a reduction in heart disease in general of 30-50%! One study showed that the consumption of raw almonds was able to reduce LDL cholesterol (the one that is “bad” in high amounts) by 10%. Raw walnuts was able to reduce LDL by 9%.

2. Sesame seeds: Ground up roasted sesame seeds significantly decreased LDL cholesterol in a study compared to groups who did not eat sesame seeds. The LDL was reduced by 9.5%. This effect is probably due to sesamin (a compound present in sesame oil and sesame seeds). Sesamin seems to reduce the activity of an enzyme in the body that produces cholesterol.

3. Fiber: Increasing fiber rich foods in your diet can help decrease cholesterol because fiber helps in the fecal excretion of cholesterol. Certain fibers are better than others, but beware, increasing fiber can negatively affect your digestion if you don’t do it properly.

4. Olive oil: Consuming olive oil in its raw form can increase good cholesterol (HDL) and decrease LDL.Olive oil contains oleic acid, which has positive effects on the heart and circulatory system.

5. Coffee: Unfiltered coffee should be avoided as it has compounds such as cafestol and hakweol that can increase the risk of heart disease and LDL cholesterol. French press, Turkish coffee, Greek coffee, espressos and Scandinavian boiled coffee are all examples of unfiltered coffees.

Keep in mind that any nutritional changes should be discussed with your healthcare practitioner before incorporating. For more information on my practice visit:

www.rahimkanjind.com

Facebook/Google+: Dr. Rahim Kanji, N.D.

Self care takes on different forms for each of us. It can be working out, meditation, or going on one of those awesome drives alone. It's the time we take in our daily lives to re-energize and ground ourselves amongst the stress, anxiety and emotions that can take up our day.

Intuitively, most of us know when we practice self care while we are surrounded by nature, we feel calmer, relaxed and more connected than in a concrete building. But there's actually scientific data that there's a real physiological response when we immerse ourselves in Mother Nature's elements (fire, water, air, etc.). Research from the University of Alabama showed that in a study of 226 participants, blood pressure decreased significantly after watching and listening to the sound of fire. They also noticed that it made participants more social.

Another study in the US found that 52 participants suffering from migraines experienced improvements in their migraines, mood and insomnia after just 9 days of listening to the sounds of ocean waves on a computer!

These effects are so powerful. Taking time out to ground ourselves is a human necessity. We've evolved with these sounds and sights of nature's elements, and they evoke involuntary calming effects in our body, just as seeing a tiger's teeth in real life would invoke fear - water involves a sense of calm. This is why for those of us who don't live in nature, or in a coastal city, we have to do what we can to incorporate these elements into our lives. Whether that's by lighting candles while we work, or meditating to the music of ocean waves, we need to make space in our lives for nature and it's positive health impact on our bodies.

For more information about my practice visit www.rahimkanjind.com

Facebook/Google+: Dr. Rahim Kanji, N.D.

Photo Credit: https://www.flickr.com/photos/15562978@N08/26089536871

If you're struggling to make ends meet eating healthy is often a luxury you can't afford to think about. Whether you're a family up North like many Indigenous folks where produce is really expensive and the economy makes it hard to find jobs (much less well paid jobs) to pay for the extremely overpriced vegetables, or a single parent raising kids on minimum wage, it can be a choice between healthy food or paying rent.

Here's a list of tips to help your means become a bit healthier: (Note: healthier does not mean "healthy"...it's just the best alternative with what restrictions are present.)

1. Canned Foods: Often canned foods are the only economical choice. In this case, choose canned foods that are lower in sodium. The sodium in a lot of canned foods is very high, and can contribute to high blood pressure and heart disease.

- PC Blue menu often has less sodium and more fibre than the no-name brand and is around the same price point.

2. Produce: Where possible, fresh fruits and vegetables will add vitamins, minerals, fiber, and antioxidants to your diet. According to a paper published in 2010 by Dr. Adam Drewsnoski, PhD, et al., these are the cheapest foods with the highest nutritional density for people with low income:

- Milk & yogurt

- Eggs, beans/lentils (vegetarian proteins are cheaper than meat)

- Potatoes, carrots, cabbage

- Citrus juices

- Fortified cereals

3. Reduce soft drink intake: Switch soft drinks for water. Not only does this reduce your risk of diabetes, it's also cheaper in the long run! If you're craving that fizzy fix, opt for a club soda instead.

4. Protein: Try to get 15 grams of protein in per meal. I know for some of you this just isn't feasible, and if it isn't, that's okay. 1 cup of canned beans or lentils can achieve this. Even peanut butter can - but you need approximately 4 tbsp. in one serving. So, if you're in a pinch, you could have a whole wheat peanut butter sandwich (with 4 tbsp. of peanut butter) and a side of 1 sliced apple. Another economical option is kimchi fried rice which uses kimchi and rice which is then topped with two fried eggs. It has your vegetables (kimchi), starch (rice), and protein (2 eggs). You can boost the health factor by using brown rice if that's an option!

I hope these points help. Always consult a health care practitioner before implementing drastic changes to your diet, or if you have a pre-existing condition. For more information about my practice visit www.rahimkanjind.com

Photo Cred: https://www.flickr.com/photos/99717632@N00/6063424681

Well, it's the new year! People often put "being healthier" at the top of their list for new year's resolutions, but what does that mean exactly? Exercising more? Eating more fruits and vegetables? The most critical part of a goal is setting specific and concrete goals that you can accomplish and use to track progress. Below is my list of some things you can incorporate into your daily regimen to create a healthier and happier new year.

1. Switching from coffee to green tea:

Coffee has a high amount of caffeine which stimulates you, but can also deplete your energy in the long run. It also can deplete your B-vitamins and magnesium which ironically, our bodies use to facilitate energy producing reactions. Try switching 1-2 of the cups of coffee you have for a high quality matcha or sencha green tea. You'll find a mild stimulation from the caffeine that doesn't affect anxiety or digestion as much, and the extra antioxidants will help your body combat oxidative stress and your risk for certain cancers! Remember though, be gradual with caffeine reduction as it can cause withdrawals.

2. Breakfast Smoothie:

If you're a regular reader of my blog, you'll know how often I go on about this. Starting off with a smoothie for breakfast is a great way to start off your day. The protein powders I recommend to patients typically have a multivitamin, 20-40 grams of vegan based protein, are made with non-genetically modified ingredients, have fiber/omega3 fatty acids/probiotics/greens and other awesome health boosting ingredients. Basically starting your day off with food that nourishes your body, in my experience with patients, allows you to feel lighter, more energetic, and gives you more concentration throughout the day.

3. Gratitude Diary:

I've been doing gratitude diaries on and off for 7-8 years, and it's been monumental in changing my perspective, especially when I have a busy Monday which can quickly overwhelm and frustrate me. In the morning, when you wake up, list 5 things you're grateful for. The trick is, though, to try not to ever repeat the same things. You have to constantly find new things to be grateful for which trains you to search out those things and create a feeling of satisfaction and fullness, rather than lacking.

4. Eating more small fish:

Mackerel, sardines, herring, and anchovies in your diet boost omega 3 fatty acids. These fats help your mood, skin, hair, nails, and reduce your risk of heart disease. In fact, it's one of the reasons people in the Mediterranean  have lower rates of chronic illness!

5. Chia Seed Pudding:

There are many recipes online, but essentially what you're doing is soaking chia seeds in some type of milk (usually coconut or almond milk) with a sweetener overnight. The chia seeds absorb the liquid and become jelly like. This is a great snack to have at work, and increases fiber content which can help with digestion and constipation. If you have extreme digestive issues, consult a naturopath before trying this.

6. Magnesium sprays:

Often we hold stress in our shoulders and tight feeling can cause us to feel stress even more. Magnesium sprays can help alleviate some of this tension. Regular baths and massages will help as well.

As always, I recommend consulting a healthcare provider before changing your existing regimen to ensure that the changes are right for you. January also is when most insurance benefit packages renew, so most patients have another $500 (or more) to spend on naturopathic services! If you would like to book an appointment or for more information on my practice visit www.rahimkanjind.com

Photo Credit: https://www.flickr.com/photos/52654262@N00/30481457574    

Ever eaten a vegetarian or vegan meal and felt bloated? Or maybe you’ve made the switch and are completely vegetarian, with the hope of feeling healthier only to be bloated for most of the day? Well, vegetarianism can definitely be healthy if done right, but you have to create a vegetarian diet that works for your own body. Everyone reacts differently to even “healthy” foods. Something that is a super food might make one person feel good, and the other feel terrible!

1. Fiber: If you don’t normally eat vegetarian, or you’ve recently transitioned into vegetarianism, your fiber content typically has made a drastic increase. If your gut is not used to this, it can cause bloating, gas, and digestive upset. As well, if you don’t drink water, this exacerbates the issue. Slowly increasing the amount of vegetables and fiber in your diet over a long period of time, while maintaining high water intake can minimize this.

2. Fermentable short chain carbohydrates: These types of carbohydrates are present in most foods (healthy and unhealthy foods) to some degree, and when they’re consumed in large amounts in our diet, they can cause digestive upset and bloating. Some foods have a higher amount of them than others. Unfortunately for vegans and vegetarians, vegetarian sources of protein contain high amounts of fermentable short chain carbohydrates. BUT, that doesn’t mean you have to eat meat if you don’t want to. There are some forms of vegetarian sources of protein (i.e.: organic tempeh and tofu) that are lower in these carbohydrates than beans, peas and lentils.

3. Certain hyperallergenic vegetables: Vegetables like tomatoes are a common aggravating food that can cause heartburn and general abdominal discomfort. Often, when people go vegetarian, they increase the amount of pasta dishes they consume (because pastas are quite easy to turn vegetarian and are quick to cook). Opt for non-tomato pasta dishes, or consult a Naturopathic Doctor to find out what vegetables are not agreeing with your stomach.

4. Carbs: Carbohydrate intake tends to go up in novice vegetarians because they aren’t eating enough protein, which makes them get hungrier quicker..which then leads them to carbohydrate cravings more (such as bread, pasta, baked goods, etc.). If you find this is true for you, increasing your protein content is essential. Excessive carbohydrate intake  (especially refined carbohydrates like white rice, white pasta, and white bread) can cause bloating as you are feeding “bad” gut bacteria with those carbohydrates when they break down. If you want to learn more about eating healthy or would like more information on my practice visit www.rahimkanjind.com

I've been on a halloumi kick for the past while, because...it's so incredibly delicious. And what's even better is that halloumi cheese is considered low in FODMAP when eaten in small amounts. Here's my latest recipe: Ingredients:

- 1 pack halloumi, sliced

- 1 bunch basil

- 10 roasted, unsalted cashews

- 1/3 cup olive oil

- smoked sea salt, as needed

- 2 tbsp smoked paprika

- 1 tsp red chili flakes

- 1.5 tbsp oregano

- 4 gloves garlic (use a zester to make a paste)

- 1 lemon + zest the lemon peel

- 4 chicken breasts, cubed

- 1 butternut squash, cubed

- 1/3 cup pine nuts

- 1.5 cups frozen peas

- 1 stalk green onion, minced (not one bunch..just a stalk!)

- 1 pack farfalle pasta (I bought the white pasta with fibre added, which surprisingly has the same amount of fibre as whole wheat pasta)

Directions:

1. Heat a skillet over medium-low heat and toast pine nuts until browned. Make sure to stir constantly, otherwise the nuts can burn quickly.

2. In pot over medium heat, brown the chicken and squash with 2 tbsp of olive oil, paprika, garlic, chili flakes and oregano. Cook until chicken and squash is cooked thoroughly. 3. While the chicken and squash are cooking, combine basil, olive oil, 2 pinches of smoked sea salt, juice of 1 lemon and cashews in a blender and blend. Set aside.

4. When the squash and chicken are almost ready, begin boiling your pasta. When the pasta is al dente, remove and mix with chicken and squash.

5. Add 1/3 cup of pasta water to the blender and mix. Pour this mixture on to the pasta/chicken. Add frozen peas. Add pine nuts and more salt or paprika to taste.

6. Grill the halloumi on a skillet (no oil needed) until it gets it's beautiful golden brown color. Cut into bite sized pieces and sprinkle on to your pasta.

7. Sprinkle green onion and lemon zest before serving. Add more lemon juice as per your paste.

8. Enjoy! (P.S.: For an extra kick, you can add arugula at the end which gives it a nice peppery flavor)

For more health tips or information about my practice visit www.rahimkanjind.com

This salad is kind of a mixture of Nigella Lawson’s mint salad and a salade nicoise. It’s a perfect, hearty meal that has that oozy goodness from the egg, the creamy saltiness of the halloumi cheese, and a kick from the sardines. What’s even better is that it follows the tenants of the Mediterranean diet!

Ingredients: (makes approx 6 servings)

1 box of washed salad greens

1 shallot, minced

3 cloves of garlic, minced or shredded into a paste

1 pack halloumi cheese, sliced

1 small bag of mini potatoes, halved

Handful of green beans, chopped

6 eggs, soft boiled (place in boiling water for 4.5 minutes, then transfer to a cool water bath to stop cooking, and to peel the shell off)

Red wine vinegar

1 bunch fresh mint

Olive oil

Bacon

Sardines (preferably a good quality brand that is packed in olive oil ONLY. I got ones imported from Italy)

Salt & pepper as needed

Method:

1. Blanch the green beans for 3 minutes in boiling salted water. Strain and set aside. In the same boiling water, place your mini potatoes and boil until cooked (approx 15-20 minutes).

2. In the meantime, fry the bacon in a skillet under medium heat. Set aside. Add the potatoes, green beans, garlic and shallot and fry until the garlic and shallot are cooked (about 5 minutes). Set aside.

3. In a new skillet, fry the halloumi cheese under medium-low heat. You do not need to add any oil as the halloumi cheese will fry in its own fat. Keep an eye on the cheese as it browns pretty quickly. You want it to have a golden brown crust.

4. You’re all set now! Assemble the salad with all the prepared ingredients and drizzle as much red wine vinegar to your desire. Some people will want a proper dressing which would be combining 1/3 of olive oil with 2/3 red wine vinegar and a  pinch of salt. I like my dressing vinegar-y and I find the oil from the sardines, bacon and cheese is sufficient to coat the salad.

For more information about my practice visit www.rahimkanjind.com. If you want more health tips or recipes check my Facebook and Google+ out!

Photo Cred: https://www.flickr.com/photos/43132185@N00/167095727      

Many of us suffer from anxiety. Whether it’s general anxiety, or anxiety because of a stressful event that just doesn’t seem to go away, the truth is dealing with anxiety can be a tough process. In this blog, I want to go over some basic foundational exercises that can help with anxiety on top of conventional or naturopathic treatments (counseling, medication, herbs, etc.):

1. Reduce your alcohol and coffee intake: Time and time again, when patients come to my practice with anxiety, this is the biggest barrier to success. Alcohol helps you escape your problems in the moment, but the hang-over process can often heighten anxiety. Coffee is a stimulant, so for someone who is already over-stimulated, it can also worsen anxiety. Try lowering your intake, or if you’re under the supervision of a healthcare practitioner, eliminate it all together. I get that we live in a culture of consuming alcohol - if you can’t eliminate it, reducing it while you’re going through stressful times can still have a tremendous impact (speaking from personal experience!)

2. Get enough sleep: When we’re sleepy we tend to be irritable even on a good day. When you’re going through life with chronic anxiety, you need any relief you can get, and inadequate sleep prevents you from getting that relief. Minimum 7 hours of good quality sleep/night.

3. Morning rituals: This has been important in curbing my own anxiety - starting your day with a focus of how you want to feel can have a tremendous impact on your emotions and self-awareness. Ask yourself when you wake up - what is the one thing you want to achieve or feel today? That becomes your primary goal. The answer for me usually is “a sense of peace/groundedness as I go through my day”. It then becomes really clear to me, how to tackle the problems/tasks of the day, because I already know my intention. 10 minute meditations are extremely helpful as a morning ritual as well.

4. Inspire yourself: Further to point 3, find a book of inspirational quotes that you gravitate towards. Make it a practice before work to randomly open the book and see what the universe in store to teach you for that day. The book can be quotes from Rumi, Khalil Gibran, Chicken Soup for the Soul, or even a religious text. The element of surprise of randomly opening the book and reading whatever comes your way can be an exciting way to navigate through a difficult time.

5. Gratitude: Gratitude opens your heart to hope and optimism, which is such a healing way to live. When you’re grateful, it takes the edge off the anxiety/the difficult time and opens you up to the silver lining in your life.

If you’re going through an anxious time in your life, I hope these suggestions help you. Please seek help if you need it - from friends/family, and your healthcare team. The worst type of suffering, is when we go through it alone.

For more information about my practice visit www.rahimkanjind.com

Facebook/Google+: Dr. Rahim Kanji, N.D.

Photo Credit: https://www.flickr.com/photos/92414546@N04/28912944381

For people who have IBS, I frequently put them on a diet that in addition to other things, removes garlic and onions from their diet. And understandably so, the most common question I get is “How am I going to cook without onions and garlic???” Well there’s a few things you can do:

1. Decrease the amount of onion/garlic: This is common sense, but for some individuals, it does the trick. Sometimes our bodies can take onions and garlic but only in small quantities. If a recipe calls for 1 onion, use half. If it calls for 7 cloves of garlic, use 4. See how you feel. If you still are getting digestive symptoms, move on to my next suggestion -

2. Only eat it if its cooked in oil (not raw, and not boiled): The bloating causing compounds in onion and garlic are actually water soluble, so cooking onions and garlic in a soup or stew, or eating in raw in a salad is the WORST thing you can do. Sauteing garlic/onions in oil isn’t full proof in preventing the water soluble compounds from being in your dish (unless you saute and then remove the garlic and onions and just use the oil), but sometimes it does the trick.

3. Use onion/garlic paste: This method really helps me. Some people’s stomachs (for whatever reason) are just not strong enough to digest onion and garlic unless its in paste form (you can use a lemon zester to “zest” it into a paste). I find I get bloated more often when I mince garlic (even if its minced really finely), as opposed to when I use a garlic paste.

4. Use alternatives: The Indian spice asafoetida (also known as hing) can be used in replacement of onions. Garlic chives can be used to replace garlic, and garlic infused olive oil can be used to give a garlic flavor. If you’re going to use the infused olive oil, don’t cook with it, simply drizzle it on cooked or raw food afterwards (otherwise it loses its garlic taste).

So there you go! Some tips to live a bloated-free life! If you experience bloating, consult a healthcare professional before making significant changes to your diet. If you would like to learn more about how to treat bloating you can visit my website at www.rahimkanjind.com or

- Michael Phelps getting a cupping treatment. Picture from Twitter.

You may have noticed some Olympic athletes talking about cupping or sporting circular bruises at this years Rio Olympics. Gymnast Alex Naddour, Olympic swimmer Michael Phelps, and former Olympic swimmer Natalie Coughlin have all posted about their cupping treatments on social media. Gwyneth Paltrow and Jennifer Aniston rave about the procedure as well. So what is cupping?

It’s a substitute form of acupuncture where you place suction cups over acupuncture points instead of needles. For tight or sore muscles, this can be immensely beneficial - the suction causes more blood to travel into the area and helps break down scar tissue that has formed in the muscle. This causes your muscles to loosen up, and those muscle knots to break down. It’s the same mechanism as a massage...in fact a lot of patients describe the treatment as feeling like a massage!

There are two forms of cupping - stationary (which is what is shown in the picture above), and moving cupping. Moving cupping uses massage oil to move the suctioned cup along the body and feels similar to getting a deep elbow massage. Stationary cupping is more likely to causes temporary bruises.

If you suffer from low back pain, tight shoulders, or need a relaxing treatment from all that stress we go through, try a cupping treatment. =)

I offer cupping treatments in my practice - visit www.rahimkanjind.com to learn more about me or follow me on:

For many of us in the LGBT community, what happened in Orlando is devastating, but it’s something much more than that. It feels like a personal attack. It requires us to grieve in a much deeper way, where we still have the pain with us today...even though it didn’t happen in our country.

This shooting in Orlando quite simply re-traumatized us. It reminded us of the fear we had before we came out. It reminded us of the wounds of prejudice and the violence we’ve encountered. In this time, we need to be there for each other, for our community, and for ourselves. I wanted to write this blog to remind my community (and myself) of some basic acts of self-care that are necessary through this grieving process:

1. Connect with your community:

It’s one thing to condemn the attacks through social media, but we need more than that as human beings. We need social support, and in-person connection. We need to feel like a drop in an ocean that feels the way we do. If your city has a vigil, or a community panel, go to it. Meet up with friends and talk about it. The way to deal with the emotions is not alone. It’s incredibly healing to be surrounded by others who are grieving with you. Don’t mistake the importance of showing up and taking up space.

2. Prayer/Meditation: Prayer can be a powerful tool in situations where you have no control. It doesn’t really matter if you’re religious or even believe in God, prayer is a way to focus on humanity and send positive energy out into the universe. Studies have found it can be incredibly healing - one systematic review (a review of a bunch of clinical studies) found that 71% of the studies they reviewed found a benefit to prayer (either participants praying for themselves, or people praying for them). Some of these studies were randomized controlled trials, meaning the participants (if other people were praying for them) and the researchers did not know which group was being prayed for and which was not. One study reviewed even found women undergoing in-vitro fertilization because of infertility were much more likely to become pregnant when being prayed for, as opposed to the control group that was not. Say a prayer for the victims, for the families, and for your community. If that’s not for you, try sitting with yourself in a guided meditation - that can be healing too.

3. Chamomile Tea:

If you’re having trouble sleeping, chamomile tea is a “nervine” which basically means a herb that helps calm your mind. Valerian and Kava-Kava are similar, but stronger so go to a health professional first if you want to see if they’re right for you. Even having a glass of wine can help, but be careful, excessive alcohol can worsen sleep (even though it puts you to bed, it actually causes lighter non-restful sleep), and worsens anxiety the next day. Limit yourself to 1-2 glasses of wine if you use alcohol to unwind.

4. Regular Meals:

Now that the work week has started, our busy schedule can make us forget about meals. Especially during this time of grief, it’s so important to eat regular frequent meals. Dips in blood sugar can trigger extreme emotions, especially anxiety. I’ve seen the magnitude of this in my own practice often, and it’s typically the first foundational treatment I’ll prescribe for anxiety before anything else.

5. Don’t Read It if You Know You’ll be Triggered Again

We’re being bombarded with articles about the attack today and probably throughout the whole week, and although it can be helpful to read more opinion pieces that articulate how we feel, be sure to check in with yourself to see how you are doing emotionally before reading another piece. Sometimes the trigger can set off a lot of emotional upset - which is fine, but if you’re at work, or you’re emotionally exhausted, you may not have the resources to deal with it at that time.

If you feel a deeper sense of anxiety or depression, I encourage you to see a grief counselor (I believe the 519 community centre here in Toronto has this service) or go to a MD/ND to get further assessed. I’m saying a prayer for you all as I write this, and I’d like to end this blog with a quote from last night’s vigil in Toronto that I found particularly touching:

“Courage is not the absence of fear, but the TRIUMPH over it”

Let us continue to live courageously, and to fight for love for all.

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For more information on my practice visit www.rahimkanjind.com

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Summer is here! Although every body is “beach ready”, some are looking for ways to pump their biceps or chest to the next level. To do so requires a lot of discipline - going to the gym regularly, taking your protein shakes/BCAAs/creatine, eating healthy, etc. For those of you that feel you’re plateauing in spite of doing all of this, testosterone can help because of it’s muscle building actions. Steroids have significant adverse health effects that can last long after you discontinue the steroids (eg: significant liver damage, low libido/energy, sterility, testicle shrinkage, acne, etc.) So here are some natural ways to boost testosterone levels:

1. Eating cholesterol: Yes, the “bad” guy can actually help you. Cholesterol is the building block your body uses to produce hormones like testosterone. Although your body can produce cholesterol itself, eating it in healthy quantities can help give it that added push. Moderate intake of egg yolks, organic meats, and small fish (like sardines) are healthy examples of cholesterol intake.

2. Zinc Supplementation: Zinc is a crucial factor in the production of testosterone. Studies have found that people with zinc deficiency have lower testosterone than people with adequate zinc. Low dose supplementation can be used to make sure you have adequate amounts. Beware of long term zinc supplementation though - it can cause a copper deficiency.

3. Hitting large muscle groups at the gym: Exercise boosts testosterone as well, so the more muscles you activate with high intensity training - the more your testosterone levels increase. This is why squats and chest presses are so important - they work out many muscles at once and a larger area of the body which creates higher testosterone increases. 4. Vitamin D: Most of us in Canada are deficient in vitamin D due to the lack of sunny weather for most of the year. Some studies have found small but significant increases in testosterone following vitamin D supplementation.

5. Sleep: Getting proper sleep not only helps our stress levels but it keeps our testosterone levels adequate as well. 7-8 hours of non-interrupted sleep is ideal.

For more information on my practice visit www.rahimkanjind.com

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I’m often telling patients to incorporate more protein into their breakfasts. A healthy individual should have 15-20 grams of protein for breakfast, something most people in North America are not doing. Sometimes frying eggs are too much work though, and some people don’t like smoothies...so what else can you do? Well.. this recipe is a great quick and easy way to get more protein into your breakfast and it tastes great too!

Ingredients:

1 serving of oatmeal

1/2 ripe banana

1/4 teaspoon of cinnamon

1/4 teaspoon vanilla extract

2/3 cup of almond milk

1/2 cup of pasteurized egg whites

Directions:

1. Mash the banana. Mix all the ingredients together and follow the instructions on cooking the oatmeal. If you’re using instant oatmeal, heat in the microwave for about 3 minutes, stopping every minute to stir the contents. If you’re cooking on the stove top, cook everything except the egg whites. In the last 5 minutes of cooking, add the egg whites and cook until the mixture is fluffy.

2. This recipe is good on it’s own but you can add organic maple syrup if you need more sweetness (or just mash a full banana instead of a half).

That’s it!

For more information on cleaning up your diet, or if you’re interested in doing a 7 day Spring Cleanse, visit my website at:

www.rahimkanjind.com

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We all know taking a break feels good - decreased stress, symptoms of certain diseases like eczema and psoriasis can go away, etc., but are there any documented health benefits to globe trotting? ...As if you need another excuse to go on vacation...but here are some ways that traveling helps your body!

1. Traveling appears to reduce your risk of heart disease:

The well known Framingham Heart Study, found women aged 45 to 64 who vacationed every 6 years (or less) had a significantly higher risk of developing a heart attack compared to women who vacationed at least twice a year. Vacations provide a much needed break from work to reset...but traveling might enhance these effects because you actually pull yourself out of routine into a whole new city or country. You’re physically leaving your stress behind.

2. Cognitive Benefits:

Because traveling exposes you to new social and cultural norms, it can boost cognitive health. One study found that regular participation in activities like traveling and gardening lowered participants’ risk of dementia. Traveling can also be a challenging task, because you have to use your problem solving skills (e.g.: if your lost), and that can have profound effects on cognition.

3. More opportunities to exercise:

Traveling brings out the kids in us. Although, one can’t categorize all travelers as physically active, most people tend to go on hikes, bike rides, and back-packing trips when they explore new cities, and this has a positive effect on our risk for depression and heart disease. The important thing is that you carry on with your level of physical activity when you get back from vacation too.

4. Less Stress:

Okay this is the obvious one. But this effect is almost immediate. One study found that after only a day or two, 89% of respondents saw significant drops in stress. This can have significant impacts on our digestive health, mental health, and inter-personal relationships! 5. Longer Lasting Love:

A survey I found said that couples who travel together are significantly more satisfied with their relationship than couples who do not. The truth is, when you’re in a novel place, you don’t know anyone else, and you’re exploring the city with your significant other - you learn more about each other. You learn when to give each other space, and more about each other’s quirks and personalities - and often times, this brings you closer together! (Although vacations can also be a true litmus test of a relationship which it can lead you to discover things you don’t like about your partner too). I hope this gives you more reasons to take another vacation and live a happy and healthier life! If you’d like to find out how to be happy and healthier in between vacations through diet, supplements and herbs...visit my website below: www.rahimkanjind.com

This is a great way to prepare a healthy breakfast for the week. Many of us don’t have time to make an omelet everyday before work, and this loaf just needs to be sliced and warmed up in the microwave for about 30-40 seconds before it’s ready. Here’s the recipe:

Ingredients:

- 10 eggs

- 1/2 cup of milk or almond milk

- 1 red bell pepper, sliced

- 1 handful of cilantro, chopped

- 1/2 a small onion, chopped,

- 1 green chili, minced

- 1 tomato, chopped

- 1 zucchini, chopped

- Salt & pepper, to taste

Directions:

1. Place all ingredients except eggs and cilantro in a frying pan with 2 tbsp of olive oil and fry until caramelized. Preheat oven to 375 deg F. Place a loaf pan in the oven empty (this prevents sticking)

2. Beat eggs with milk. Set aside. When vegetables have cooled down, transfer into the egg mixture.

3. Take the pan out of the oven. Using a paper towel, line the inside of the loaf pan with olive oil. Be careful, it’s hot. Now pour the mixture into the pan

4. Bake for 50 minutes. When it’s done turn it upside and serve.

For more information on my practice or more recipe ideas visit www.rahimkanjind.com