The catch to eating fish

Fish is an essential component of a healthy diet. It's a excellent source of protein, omega-3 essential fatty acids, vitamins and minerals. Fish reduces your risk of heart disease, cancer (particularly breast, prostate, colon & lung cancers), and helps with chronic diseases such as depression, arthritis, asthma, and diabetes. There is also evidence that infants born to mothers who received omega-3 fatty acids during pregnancy have better vision and brain development.

The catch is that fish can contain toxic contaminants such as mercury and PCBs (Polychlorinated bisphenyls). Mercury originates from natural sources and air pollution. It's toxic to the brain, heart and nervous system and especially damaging to the neurological development of infants and young children. It is stored in fat and accumulates up the food chain. PCBs are cancer-causing industrial chemicals that were banned in 1976, are still found in lakes, streams and oceans.

With that being said, it's important to be informed in terms of your fish consumption. Enjoy eating fish but know which types tend to be more contaminated versus others. Please be aware:
- Farmed fish tends to be more contaminated than freshly caught fish.
- Albacore canned tuna has 3 times the mercury than chunk light tuna.
- If you eat canned tuna, use this tuna calculator from the Environmental Working Group's website
- Protecting our environment should also play a role in your fish consumption. Know which species are endangered and try to avoid them.

Following are the guidelines for healthy fish consumption from the NRDC (Natural Resources Defence Council):




The FDA (Food and Drug Administration) and the EPA (Environmental Protection Agency) say that everyone, including pregnant women, should eat a variety of fish and shellfish that are low in mercury at least twice a week, unless the fish is deep-fried (a serving size is 3 ounces of cooked fish or 4 ounces of uncooked fish). Pregnant women should limit their fish or seafood consumption to 12 ounces a week. The American Heart Association recently added that healthy adults can eat 14 ounces of most fish a week without any danger.

I hope this helps you to include fish in your diet. If anything is still fishy, feel free to contact me.

Yours in health,
Sarah Oulahen HBHSc, ND.

Are you deficient in magnesium?

I'm consistantly amazed by the amount of patients I see with low levels of magnesium, and how life-changing it can be as a simple intervention. Carolyn Dean, MD, ND, has a great book entitled "The Magnesium Miracle" which reinforces the powers of this undervalued nutrient.

Approximately 70-80% of the population is deficient in magnesium. There are a a number of contributing factors:
1) Our soil is less healthy than it was 70 years ago. Acid rain, erosion, and harsh chemicals have impacted the amount of vitamins and minerals in our produce.
2) Many things bind and inhibit magnesium absorption. Iron, high protein diets, tannins in tea, and soy all bind magnesium in the gut and block its absorption.
3) Many staples in the North American lifestyle deplete the body's stores of magnesium. These include: processed/junk food, many pharmacological medications, coffee, exercise, alcohol, and STRESS!

So, what does magnesium do? It effects every cell in the body. Its actions include:
1) Magnesium is a cofactor assisting enzymes in catalyzing most chemical reactions in the body, including temperature regulation.
2) Magnesium produces and transports energy.
3) Magnesium is necessary for the synthesis of protein.
4) Magnesium helps to transmit nerve signals.
5) Magnesium helps to relax muscles.

Magnesium can help treat a wide variety of conditions and symptoms. From Dr. Dean's book, here is a list of how it can impact you personally. Magnesium can help with:
1) Anxiety and panic attacks. Magnesium keeps your adrenal hormones under control.
2) Asthma. Both histamine production and bronchial spasms increase with magnesium deficiency.
3) Blood clots. Magnesium helps keep the blood thin.
4) Bowel disease. Magnesium makes you stay regular. Deficiency causes constipation and toxicity.
5) Cystitis. Bladder spasms are worsened with magnesium deficiency.
6) Depression. Serotonin is dependent on magnesium.
7) Detoxification. Magnesium helps your body remove heavy metals such as aluminum and lead.
8) Diabetes & hypoglycemia. Magnesium helps regulate insulin.
9) Fatigue.
10) Heart disease. Magnesium is used in hospitals as a side-effect free means of treating heart attacks, angina, and chest pain.
11) Hypertension. Magnesium relaxes blood vessels.
12) Insomnia. Magnesium helps regulate melatonin, your sleep regulating hormone.
13) Kidney disease.
14) Migraine. A key indication for magnesium is headaches.
15) Musculoskeletal conditions.
16) Nerve problems.
17) Obstetrical and gynecological problems. Magnesium helps prevent PMS and cramping during menses. It is used for fertility and high blood pressure in pregnancy.
18) Osteoporosis. Use of calcium with vitamin D without balancing the amount of magnesium in your body causes further magnesium deficiency! Magnesium enables the calcium in your body to be absorbed and more soluble.
19) Raynaud's syndrome.
20) Tooth decay.

Foods high in magnesium are: leafy green vegetables, nuts & seeds, and whole grains. You can try to eat these foods or consider supplementing. Remember that not all supplements are created equal and interactions are important. Contact a Naturopathic Doctor to determine your individual needs. Feel free to contact me with any questions you may have.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Naturopathic Medicine Week

Sow Health is excited to be participating in Naturopathic Medicine Week! We are proud to be hosting a talk entitiled "Take charge of your health, Naturally." Mark your calendars for Thursday May 6th, 7-8pm @ 4685 Yonge St, Second floor.

This talk will be an introduction to Naturopathic Medicine and how simple changes in your life can improve your health and well-being. Our discussion will be followed by tea & healthy snacks.

Please pass this message on to anyone who might be interested in taking charge of their health. It will be a great opportunity to learn more about Naturopathic Medicine, see our clinic, and meet our newest team member: Aliyah Alibhai, HBSc, ND.

We look forward to seeing you there. Also check your local SNAP newspaper for other Naturopathic Medicine Week Events!

Yours in health,
Sarah Oulahen HBHsc, ND

Pesticides in Produce

We live in a toxic world. We are exposed to chemicals each and every day which are stored in our body and affect our overall health. Pesticides, in particular, are something to be aware of. Different pesticides have been linked with a variety of toxic effects, including:
- Nervous system effects
- Carcinogenic effects
- Hormone system effects
- Skin, eye and lung irritation

This is disheartening for me because it really makes me question the world we live in. You really have to be super-informed about everything you put in your body since there are so many things out there that are harmful. You'd think that fruits and vegetables - your #1 GO-TO healthy food would be safe. Not necessarily!

My suggestion is to follow the Environmental Working Group's Guide to pesticides. Know what the 'dirty dozen' and the 'clean 15' are. When eating a 'dirty dozen' food, consider buying it organic or wash it with particular care. Feel great about eating a 'clean 15' food - and enjoy them. Also note that the best vegetables for you (the brassica family) are clean! Yipeee.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Easter and your Immune System

As Easter and the long-weekend quickly approaches, I thought I'd share a couple of ideas on how to stay healthy this holiday.

When I think of Easter I think of chocolate and huge family dinners. To some people it's a religious weekend, to others, it isn't. The common denominator, however, is over-eating! I'd like to discuss one type of food that's especially harmful to your health and immune system: SIMPLE SUGARS.

Simple sugars come in various forms. Candies and chocolate are one. A large proportion of our population receives most of their sugars daily from sweetened drinks (like pop and fruit juices loaded with sugar). Finally, simple sugars are the main component of all refined carbohydrates (such as white bread, pasta, and pastries).

Sugar wreaks havoc on your body in many ways. Sugar:
- Decreases your immune system up to 75%! It impairs your defenses against infectious disease.
- Leads to obesity and elevated cholesterol levels. These lead to chronic disease such as diabetes and heart disease.
- Leads to premature aging
- Feeds cancer cells
- Causes a number of problems in your gastro-intestinal system and nervous systems (such as mood disturbances)
- The list goes on and on....

So, my advice for this Easter is try to stay away from sugar. Sure, have a few pieces of dark chocolate, but please don't go overboard. Your body will thank you.

Also, with such an amazing weather forcast on Friday and Saturday, try to get outside enjoy the sun. The sun makes vitamin D which is essential for your immune system. There is so much research on vitamin D I will make another post about it soon. This article today from the Globe and Mail proves how essential vitamin D is to prevent the flu. The sun is a great free source of vitamin D, but remember that it can burn you. Moderate amounts of exposure are definitely good for both your body and soul.

Have a wonderful weekend. Yours in health,
Sarah Oulahen, HBHSc, ND.

Feeling congested?! I dare you to try this!

'Warming socks' (aka cold wet socks which your body WARMS up) are a simple yet incredibly effective way to treat head congestion. Sounds crazy? Heck yeah. But this simple trick works, and it's free!

Here's the mechanism on why it works: The body sees the cold socks as a “threat” and sends blood to stimulate the vital functions. Red and white blood cells increase, keeping the immune system functioning strongly. The cold temperature draws blood downward from the head to the feet to warm them, relieving head congestion.

Try this if you feel congested or you feel like you're just about to get a cold. It will stimulate the immune response, overcome exhaustion and relieve stress headaches, insomnia, stuffy sinuses, head or chest congestion.

The treatment:
1) Warm feet first with a quick hot rinse or footbath (5-10 minutes). Not entirely necessary but will enhance the treatment.
2) Wet cotton socks thoroughly in very cold water and completely wring out excess water.
3) Put on cotton socks. Cover completely with dry wool socks.
4) Wrap yourself in a warm blanket and hop into bed.

Better yet, check out this amazing instructional video a colleague of mind made on warming socks.

Keep this in mind with your next cold and let me know how it goes. You won't be disappointed in the amazing power of water!

Yours in health,
Sarah Oulahen, ND.

Reasons to invite this family of vetegables to your dinner table.

I was so excited when I watched this Miracle Food commercial a while back because it's SO TRUE. Broccoli is an incredible food that should be included in everyone's diet. Let's also not forget it's brothers and sisters who are all in the brassica family of vegetables and have similar amazing traits: bok choy, brussel sprouts, cabbage, cauliflower, kale, and turnips.

These plants are one of the most beneficial foods you can eat. They’re packed with vitamins and minerals, high in dietary fiber, low in calories, tasty, and contain potent anti-cancer compounds. These compounds are the phytonutrients sulfuraphane and the indoles. Sulfuraphane can increase the body’s ability to detoxify carcinogenic substances, while the indoles have many actions including hormone regulation and decreasing risks of breast and uterine cancers. The compounds in these foods have complementary and overlapping actions, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, reduction of inflammation, modulation of steroid metabolism, and antibacterial and antiviral effects.

The bottom line is they:
- Protect and also fight various types of cancer (including breast, ovarian, prostate, colon, & bladder cancers, leukemia, & melanoma)
- Help increase detoxification in your liver
- Decrease your risk of heart disease and stroke, when eaten regularly.
- Increase your bone density (due to their high calcium, vitamin C, and vitamin K content)
- Boost your immune system
- Contain a good amount of B vitamins and folate, which help combat stress!

Normally, raw food is the most nutritious for you. This may not be the case with the brassica family, as they can cause gas and bloating when eaten raw. The phytochemical compounds found in the brassicas are heat stable and even made more bioavailable with cooking. Try steaming them first and put them with your favourite dish. Add a little olive oil or sesame seeds (after cooking) for some added flavour.

Next time you're in the grocery store, head to the vegetable section and load up on your leafy greens. You'll feel great and your body will thank you for it! Get to know the entire family of brassicas. I'm good buds with baby bok choy.

For more information check out the links on The Miracle Food page.

Yours in health,
Sarah Oulahen, HBHSc, ND.