When I would ask them in detail about what they ate, what they did or did they smoke or drink, it would become obvious that something they were doing was creating this disease state. I don’t want to make it too simple; there are always surprises with unusual diseases, infections or injuries in those who have pristine health practices. I’m talking about the usual health problems, cardiovascular disease, diabetes, arthritis.

I have been following the Integrative Medicine principles for a long time, and I had an opportunity to attend a workshop in Arizona in the spring to check this out a little more. It is becoming more and more obvious that our gut, what we eat and the type of bacteria that dwell there in are critical to health. It is critical not only to our general health but to our emotional health, to our sight, to everything about our being. The scientific world spent many years figuring out our genome – the genetic material that determines our health. It gets more complicated. They started realizing that the expression of these genes is influenced by the environment - our food, the air we breathe, toxins we ingest, stress we experience. This area of study is called epigenetics. Now they have turned their fine minds to the gut microbiome, which is the bacteria that dwell in our guts. In order to keep healthy, absorb the nutrients we require, we have to feed them the right food.

A negative example of this is if we eat artificial sweeteners, we encourage the overgrowth of bacteria that absorb too much of certain nutrients and turn on the fat switch. If we don’t feed them what they need, they start to consume the mucous that lines the bowel and we have “leaky gut” where the junctions between the cells become permeable and allow substances to get into the blood stream resulting in autoimmune diseases such as Crohn’s disease, food sensitivities and joint pains. I’m thinking we need to find out how to keep these microbes happy! To understand more about this, come to our fall information session on Oct. 22nd where local experts Dr. Louise Gagne and Dr. Joe Schnurr will discuss this in detail.

There is a great cookbook I’m recommending called The Longevity Kitchen by Rebecca Katz and Mat Edelson. It starts with easily understood concepts of what types of food support different organs of our bodies.

Establishing balance between FASS – fat, acid, salt and sweet, Umami, (I still don’t entirely understand this one) and spices is important. They discuss the importance of choosing organic when possible, identifying the “Dirty Dozen” worst fruits and vegetables as far as chemicals are concerned. The best part is that you cannot look at this book without wanting to run to the kitchen to try out the recipes!

Dr. Andrew Weil has a new book out “Spontaneous Happiness: A New Path to Emotional Well-Being.” He explores not only food but behavioral changes that will help you to become emotionally happy.

Dr. Mark Hyman has written many books and you can join over 500,000 people who follow his blog. You can get on a mailing list for great recipes. www.drhyman.com

There are many others who have jumped on this band wagon. Our very own Dr. Deedee Maltman who owns Leyda’s Café offers a very reasonably priced 30-day challenge in which she outlines a complete integrative approach to eating. I HIGHLY recommend you look into that! www.leydas.ca

This is all very exciting to me. One thing I do know is that we CAN do a better job of eating and keeping ourselves healthy!

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I’ll be honest with you, recovering my health was not done in a day, or even a year, it took numerous breakthroughs to get there! But everything I’ve learned comes down to a couple of very simple truths. Topping the list is that your body is a master of communication! And I’ll even take this one step further and offer that your body is the perfect barometer to what is going on in your life. Secondly, the body is nothing short of miraculous in its ability to heal itself. If you’ve ever cut your finger, recovered from childbirth, or healed a broken bone, you’ve experienced it without even thinking about it. Imagine what we can do if we put our focus into healing. Third is the limitless power of your mind. Things like discontent, overwhelm, worry, loneliness, invisibility, and your past story affect your health in a multitude of ways. As does positivity, happiness, fulfillment and joy. And last but not least, if you keep doing what you’re doing, you’ll keep getting what you’re getting!

Enter healing therapy and innovative coaching. The healing therapies are based on the movement of energy, because everything is energy. Whether it is stress or joy, illness or vigor, the difference is in the vibration of that energy. Illness carries a very low vibration, while vitality carries a much higher healthier vibration. I wish I could fit everything in to a few paragraphs! What has taken me years to master I have now put in to the development of a 28 day Self-Care program that includes all of the philosophies above plus much more! I am currently developing an online program as well. If you are feeling a connection with anything you see here, or read on my website, then step out of your armor, embrace your vulnerability and reach out. What have you got to lose? Remember, success leaves clues.

Audrey Doepker

Integrative Therapist, Reiki and BodyTalk Practitioner, Personal Trainer, VM Lymphatic Drainage, Tony Robbins Coaching

306-230-8315
www.audreydoepker.com
contact@audreydoepker.com

My Credentials
Certified BodyTalk Practitioner, Certified Reiki Practitioner, Certified Personal Trainer ,VMLD Lymphatic Drainage, Anthony Robbins Coaching, Meditation enthusiast

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1. Make sure you have a source of protein.

Having protein in your stomach is what sends the signals to the brain indicating whether you are full or not. Also, because it takes longer to digest, it can sustain that “full” feeling.

Examples of good protein sources include: Meat/fish/poultry, cottage cheese, beans, chickpeas, tofu, soy/edamame beans, nuts and nut butters, eggs.

2. Include a whole grain.

Not only are these a great source of fibre, which help you feel full, but they are also a great source of long-lasting carbohydrates. Carbohydrates are our brains’ preferred source of energy, so to keep alert and productive, we need to eat them on a regular basis! The good news is that there are many other options out there than bread!

Examples of good whole grain sources include: whole wheat bread/wraps/pitas, quinoa, brown rice, whole wheat pasta, barley, oats, beans. An allowable exception for the whole grain is beans and legumes (black beans, kidney beans, lentils, etc.). While technically not a grain, they have the benefit of protein PLUS long lasting carbohydrates!

3. Make it colorful!

Toss in some colorful fruits and veggies and you’ve got yourself a balanced, healthy, and sustaining lunch! Adding these foods will give you valuable vitamins and minerals and extra fibre.

Examples of colorful vegetables and fruit include: Pretty much all of them!!!

With these three rules in mind, you can see how a sandwich might be a no-brainer. But with some imagination and maybe a little help from Google or Pinterest, you can get creative with your options! Here are some suggestions:

Baked sweet potato (with skin), topped with leftover chili and slice of whole wheat garlic toast

Hummus with carrots, celery, cucumbers, whole wheat pita bread and a banana

Sliced turkey, cheddar cheese and cucumbers on whole wheat crackers (homemade Lunchables!) with fruit salad

Quinoa and black bean salad (recipe below) on spinach and an apple

The possibilities are endless with a little creativity and a little planning!

Black Bean & Quinoa Salad

1 cup quinoa (uncooked)
2 cups water
1 can black beans
(drained and rinsed)
1½ cups chopped vegetables (you choose):
Peppers, Onions, Cucumber, Celery
Carrots, Tomato

Dressing
3 tbsp lime juice
2 tbsp olive oil
1 tsp cumin
1 tsp honey
Pinch hot pepper flakes (optional)
Salt & pepper to taste

In a medium saucepan, combine the quinoa with water. Bring to a boil, reduce heat to low-medium, and then cover with a tight-fitting lid. Simmer for 14-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat and steam with the lid on for an additional 5 minutes. Fluff with fork and chill in the fridge for at least 15 minutes.

Meanwhile, chop up your choice of vegetables and combine in a large bowl. Stir in cooled quinoa.

Prepare the vinaigrette: In a small bowl, whisk together olive oil, lime juice, cumin, honey and hot pepper flakes (if using), salt and pepper.

Pour vinaigrette over salad and toss to coat.

Nutrition Information
(per ½ cup serving):

Calories 232 calories, Protein 10 g, Fat 5 g, Carbohydrates 35 g, Fibre 7 g

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Thursday, October 22, 2015
7-9 pm
McClure United Church
4025 Taylor Street East, Saskatoon

Surviving Cancer: What Works and What Doesn’t?
Joe Schnurr, MD

Being diagnosed with cancer creates a great deal of fear and often a desire to look beyond conventional treatments to improve our outcome. With all the information available from the Internet and from well-meaning others, confusion abounds as to what really works and what doesn’t. In Dr. Schnurr’s presentation you will learn the answers to the following questions:

What is the best diet?
How physically active should I be?
Do mind-body therapies have any benefit?
Is there a role for supplements?
Do therapies like IV vitamin C and cannabis oil really work?

Your Gut: the Foundation for Health
Louise Gagne, MD

Many people experience irritable bowel symptoms such as bloating, gas, constipation and diarrhea. These issues can significantly affect the quality of our lives. New research is now focusing on how the health of the “microbiome” (bacteria in the gut) influences our overall health. This presentation will outline how to use a systematic approach for common digestive health problems, beginning with discovering food sensitivities and intolerances. An overall plan for healing your gut will be reviewed.

Dr. Gagne will address questions such as:
Should I take probiotics?
Should I stop eating gluten?
Are IgG food sensitivity tests worth doing?
Could my arthritis, psoriasis, migraines, etc. be related to my digestive health?

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Watch for Dr. Vicki Holmes on CTV News at Noon with Jeff Rogstad. A series of short segments on women’s health topics will be presented on some Mondays during the noon show. Jeff is planning to set up a bulletin board on the CTV site to host archived editions. Each topic will have a handout which will be on our website www.menopausecentre.org.