Healthy Planet Team

The great outdoors is rich with opportunities for math learning that can interest and engage children in real-life problem-solving. Math is a universal language, and the foundations of mathematics give us the tools to ask more complicated questions about the world around us. In grades one and two, children learn the mathematical concepts of addition and subtraction; number sense; and measurements and data collection, such as measuring items with a ruler, comparing which is smaller/larger, and using geometry to identify and understand two-dimensional versus three-dimensional shapes.  As our foundational understanding of math grows while we expand on the basic concepts of BEDMAS and polynomials, the complexity of our cognition and thought generation also evolves. We move from asking simplistic questions about shapes and numbers to philosophical ones about the mind and humankind. However, this process of mind expansion begins young, starting with the ABCs and 1, 2, 3s. Nurturing educational basics creates the fertile ground for complex thought to grow. Nature provides vast and various workspaces to practice these rudimentary math skills, utilizing space and elements just waiting to be discovered and explored. Here are some tips and exercises you can use to help children activate their mathematical minds. Colour & Shape Lessons on colors and shapes are among the first learned in Kindergarten, which can be extrapolated to the outdoor classroom. The basic shapes are the two-dimensional (2D) circle, triangle, and square; and their geometric three-dimensional (3D) counterparts, the sphere, prism, and cube. Have kids explore their “shape space” and see which they can find. Can they find all six of these 2D and 3D shapes? Did they find a group of items that make a shape when put together? Picking a favourite shape or item, such as a rock or leaf, get them to find as many of that item as they can and arrange them according to size or colour gradient. This teaches the skill of comparison and organization and is the basis for making a mathematical series (analgebraic concept). Can they find an object that is a grouping or combination of shapes? If so, have them break that object down into its separate shapes and have them draw the object by using the grouping of shapes as their foundation—this is a drawing technique used to ensure proper scale and arrangement.  Patterns The ability to see groupings of repetitive shapes is the basis of pattern recognition—another fundamental math skill. Patterns are present everywhere in nature, from the changing of seasons to the concentric growth rings visible on a freshly cut tree stump. They are concrete things we can see, like the spiral arrangement of petals on a flower, or complex ideas, like the life cycle of a leaf. Have your child choose a living object, like a flower or mushroom, and have them describe what pattern they see. Is there a repetitive group of objects that can be identified? What is the individual shape, and how many times is it repeated? This exercise covers the basics of multiplication. For an exercise of pattern recognition in concepts or cycles, have them choose a tree or plant and describe their life story, starting from a seedling. This exercise also exemplifies empathy and the ability to emotionally connect to the spirit of nature.  Symmetry Symmetry, like patterns, is another mathematical concept that is well-represented in nature. If an object remains unchanged when it’s rotated, flipped, or divided into equal parts, it’s symmetrical. Gather a plethora of nature objects, like leaves, pinecones, flowers, or sticks, and have your child determine which are symmetrical and which are asymmetrical. An object can have reflectional symmetry around a line or axis. An example of this is a butterfly painting you may have created as a child, where you paint one side of the paper, fold it, then open to reveal symmetrical butterfly wings. Rotational symmetry around a central point can be observed in the radial arrangement of flower petals, among other objects from nature. What are some other examples of symmetry found in nature?  Have your kiddo find four different flowers and determine if they exhibit symmetry, and which type of symmetry it is. Can they recreate the flower using paper shapes or origami? The symmetry of leaves can easily be seen by using the leaf as a stamp; paint the leaf using acrylic or watercolor paint, then stamp it onto paper to create a leaf print. No paint? The leaf can make its own pigment thanks to its abundance of chlorophyll. Put the leaf between two pieces of paper, and use a rock to hammer the leaf to crush the plant cells and release its natural pigment—this will leave an imprint on the paper. A similar craft can be made using clay/dough instead of paper, pressing the leaf into the material to leave a detailed imprint. Using a magnifying glass, children can then explore the lines of ...

For anyone unfamiliar with the term, a power bowl, quite simply, an all-in-one meal that is nutritionally dense, it combines essential fats, carbs, and protein together to ensure you get the most possible balanced meal. Hence, the ability to incorporate power bowls into breakfast, lunch, and dinner recipes are simple. The Versatility of the All-Day Power Bowl Power bowls are a pretty easy way to get a super wide range of nutrient in, and they’re simple to make at home. You can diversify them with a couple of ingredient swaps, which can make them more suitable for breakfast, lunch, or dinner. Power bowls also allow you to prep bulk ingredients ahead of time, so you can make multiple healthy bowls throughout the week. This is why the power bowl is a great option for those trapped on time. Another huge benefit is reduced food waste. The nature of the power bowl allows you to kind of throw together any leftovers in your fridge so you can use them up last minute. Because there’s no “concrete” recipe for a power bowl other than the way you structure it, there’s endless possibilities for how you can make one. One can easily customize them as you see fit – All-day, all-purpose power bowl. Provided you’re using whole, plant foods as the basis of the bowl, you’re always going to end up with a quick, healthy, and nutrient-dense meal. How to prepare a power bowl? These are the “core” elements the power bowl should have: Base (Pick 1): Typically, unrefined wholegrains. We also suggest alternatives for those wishing to avoid grains, like cauliflower rice or quinoa. All these options are gluten-free (GF). Protein (Pick 1-2): We tend to opt for plant-based protein, but the options are endless here. For a plant-based bowl, most people stick with tofu, tempeh, or block beans. Non-vegetarian options would be chicken, eggs, or seafood – depending on how strapped you are on time. Vegetables (Pick up to 6): We like mixing between both cooked and raw veggies for this part. Go for a wide mix of colorful vegetables and try to fill around half your bowl with this section. Dressing (Pick 1-2): Every delicious power bowl has a good sauce, marinade, or dressing to top it off. You can keep things simple. Healthy Planet has a bunch of great pre-made, bottled dressings – or you can make your own. Toppings (Pick 2): Last, but not least. Most power bowls incorporate some type of topping with a little bit of crunch to them. Here we’d opt for nuts, seeds, or dried fruit. For some inspiration to build your power bowl see Healthy Planet’s suggested recipes in the card at the top of this article. Ingredients for Any Possible Power Bowl Recipe – Healthy Planet Whether crafting a vegan quinoa power bowl, a Green Goddess tahini bowl, or a Thai-centric peanut bowl – Healthy Planet has all the ingredients you need to meal prep for any possible combination. Organic produce like cauliflower for cauliflower rice, or organic quinoa make for the perfect gluten-free bases to any bowl. Some brands at our store can help simplify meal prep with their range of organic canned beans and lentils, free of added salt. The star of most vegan or veggie bowls, tofu and tempeh, are widely available in our retail store locations – made from organic and non-GMO soybeans. When we fill up our plates (or bowls, in this case) with enough healthy protein, fat, and complex carbohydrates, we can power through the day with sustained energy levels and no “crash” people commonly associate with carb-loaded meals. Balanced nutrition is not only essential for our overall well-being, decreasing cholesterol levels and preventing disease risk, but it also contributes to our mental well-being, improving mood and concentration.

The lymphatic system is one of, if not the most, under-appreciated “systems” in the human body. It’s considered secondary to the vascular system. In Western medicine, we tend to place more emphasis on mechanical structures that we can break down into parts and functions. The heart, blood, and cardiovascular systems are at the center of it all. We often leave out systems like the lymphatic, which are vaguer in structure and function, because we have yet to fully understand and appreciate their active roles in our body. I hope this article gets you excited about the lymphatic system and the way it impacts our everyday health. Our Inner Ocean I like to call the lymphatic system our “inner ocean.” I give full credit to Melissa Gallico for this name, which is coined in her book The Hidden Cause of Acne. “Lymph” means “clear water” in Latin. This rich and intuitive system is composed of lymph nodes, lymphatic vessels, and fluid that runs throughout the entire body—from the skin through the dermis, to the mucosal membrane covering major organs, the respiratory tract, the intestine, the diaphragm, and the heart and lungs. The lymphatic system plays a key role in immunity, digestion, skin homeostasis, and detoxification. You are probably most familiar with the lymph system when you’re fighting a cold and feel the swelling or tenderness of the lymph nodes under the jawline. These small, bean-shaped nodes are located not only under the jawline, but also under the armpits, groin, and back of the knees.1 The intestinal lymph system contributes to the absorption of dietary fats, and the liver lymph system delivers essential proteins. These systems communicate and work together to operate a rich network that drains and removes toxins and absorbs and delivers fluids, and proteins into the body.2 Flowing alongside other drainage pathways (the liver and colon) to remove wastes, the lymphatic system is involved in drainage and detoxification. When we ingest toxins—which is unavoidable in this modern day—they are absorbed into our lymph system through the small intestine by lymphatic vessels called “lacteals.” Too many toxins may overload the lymphatic system, leaving it unable to effectively detox the body. How can we support this critical system? The first step is opening the drainage funnel (e.g., the colon) through daily bowel movements. Drainage Vs. Detox The goal is to keep the lymph moving and the fluid flowing. We need to create movement in the lymph and open the drainage funnel so that these can work harmoniously to detox the body. The “drainage funnel” includes the colon, liver, and bile ducts, the lymphatic system, organs, tissues, and cells. Recommendations in the following sections are going to focus on these three areas: the colon, liver, and bile ducts, and the lymphatic system. Let’s think about drainage as the normal pathways that need to move and flow: the colon, kidneys, and lymphatic system. Let’s also think about detoxing as the everyday process of “pulling” out and eliminating toxins from the body. Why do drainage and detoxing matter? Understanding the drainage funnel and how to best support it is foundational, regardless of your health goals. Have you ever started a “cleanse” or tried a supplement routine, only to have your symptoms flare up and feel worse than before you started? This is often related to a sluggish or clogged drainage funnel. As we begin ramping up detoxification (i.e., moving toxins around in the body) without a way to properly eliminate them through bowel movements and drainage, we see this aggravation of symptoms. Where To Start Start with opening the drainage funnel and supporting daily bowel movements. 1–3 well-formed bowel movements per day are ideal. Support the liver and bile ducts. Identify things in the body that are contributing to fluid buildup and chronic inflammation. Once you’ve addressed the above, we can move to lymphatic support. You might identify with some of the symptoms below, indicating that the lymphatic system is overburdened and sluggish. Slow drainage pathways lead to stagnation, damp heat, and chronic inflammation with symptoms like: Constipation Feeling like the bowels don’t empty fully Chronic fatigue Waking up between 1 and 4 a.m. Skin problems: rashes, itches, hives, eczema, acne Swollen glands Skin doesn’t sweat Puffy eyes Often sick, and can’t clear infections Supporting Lymph Flow Now that we’re excited about the lymphatic system and the beautiful and intuitive way it supports overall health, let’s explore how we can support lymph flow through daily rituals and routines. Energize: Connect with and do things that bring you energy and make you feel alive. Ground Down: Get your feet on the earth and ground yourself. If you can start each day this way, that’s the goal. Breathe: Consider breathwork to regulate the parasympathetic nervous system. Light: Get ...

Pregnancy is a time of growth and change. Lifestyle strategies like nutrition and exercise can have the greatest impact on pregnancy outcomes during the first 20 weeks. These strategies set the stage for what happens later in pregnancy, during labor and delivery, and the time after birth (for both mom and baby). Sifting through information online can be challenging, so this article offers some general considerations for a healthy pregnancy. Food & Nutrition Nutrition guidelines in pregnancy aren’t extremely different from general guidelines for good overall health. In pregnancy research, nutrition guidelines look at populations with a high risk of pregnancy complications and compare them to low-risk populations. Based on a study in 2018, these are some of the recommendations associated with lower rates of gestational diabetes, small babies, urinary tract infections, high blood pressure, and other high-risk pregnancy complications: Vegetables and fruits: 12 servings each per week Nuts and oily fish: 3 servings each per week Extra virgin olive oil: approximately 30 mL (2 Tbsp) per day Ample whole grain cereals; limit white rice, pasta, or white bread to less than 2 servings per week Plentiful legumes (beans, chickpeas, etc.) Skimmed dairy products: 1 serving per day Homemade sauces in place of conventionally processed ones Limit red meat consumption as well as refined flour, sweetened drinks, pastries, and biscuits Even if your eating patterns are very different from this list, decreasing refined flour and white bread while increasing plant-based foods is a good place to start. Most of this data does not account for your cultural or familial eating practices, so please keep this in mind as well. Supplementation Prenatal Vitamins These vitamins are essentially multivitamins that offer the minimum nutrients needed for a healthy pregnancy. Ideally, a prenatal, or folic acid (400 mcg)—at the very least— should be started before you try to conceive. The WHO and most national guidelines recommend taking folic acid if you’re of childbearing age. Folic acid is needed for rapid cell division (among other things), and a deficiency can cause neural tube defects. If you haven’t been on folic acid or a prenatal, then adding one in as soon as you discover you’re pregnant is recommended by healthcare professionals. Folic acid, choline, and DHA are three nutrients that play important roles in a baby’s nervous system development and should be part of your regimen (through a prenatal, food, or separate supplementation). Choline, especially, should be supplemented (if not prenatal) for patients who do not consume eggs. Vitamin D This is another supplement to consider. It helps with the development of the placenta and the immune system and supports communication between the fetus and the placenta. Testing through blood and ensuring adequate levels is recommended. Iron This nutrient is important to supplement, especially if your iron is deficient. Iron deficiency in pregnancy is associated with preterm delivery, low birth weight, mental health issues, and poorer school performance in offspring. It’s also extremely prevalent in menstruating populations globally, so please take your iron! Calcium The last supplement to consider would be calcium, especially if your dietary intake is low. It’s of special consideration for those with recurrent pregnancy loss, high-risk pregnancies, malnutrition, gestational hypertension, pre-eclampsia, heartburn, heparin use, and muscle cramping (which may be experienced at around weeks 18–22). A minimum of 1000 mg of calcium is recommended during pregnancy (there should be a little bit of it in your prenatal too). Food tracking apps or working with a nutritionist/ dietitian can help you figure out if you’re getting adequate calcium. Exercise & Movement There’s a lot of information about exercise during pregnancy on the internet. Strength training, walking, and other forms of cardiovascular exercise all show similar levels of benefit, although there may be additional benefits to a mixture of aerobic and resistance training. “Sometimes Healthcare Professionals Don’t Discuss The Importance Of Exercise During Pregnancy, Which Can Leave Patients Feeling Like It’s Not A Priority.” The guidelines in Canada are to reach a minimum of 150 minutes of moderate-intensity activity per week, spread over at least three days; ideally, some form of daily exercise is best. You can also layer in some non-exercise activities, like walking or stretching. If you haven’t been active before pregnancy, then perhaps 30 minutes of walking (at once or broken up) a few times per week is a good place to start. If you’re already active, then keeping up with your routine (with minor modifications with the help of a professional) should be fine. Listen to your body to gauge if you need to change the intensity or duration, as pregnancy does alter how your body a ...

While pregnancy can be an exciting and joyful time for many, this life stage comes with many physical and emotional changes. It can present significant challenges to mental health for many others. Depression during pregnancy affects approximately one in five women, which may be an underestimation due to the lack of consistent screening and identification of those struggling. This can be an especially difficult topic to navigate when culturally, pregnant mothers are expected to present as happy and glowing parents-to-be. “Education and awareness can help identify those struggling earlier so that treatment options can be implemented sooner" Perinatal depression does not have a single cause. Research suggests that it’s caused by a combination of genetic and environmental factors. Life stress, the physical and emotional demands of childbearing, and changes in hormones that occur during pregnancy may contribute to the development of perinatal depression. Some of the most prominent risk factors for depression in pregnancy include a history of depression, lack of social support, lack of a partner, unplanned pregnancy, unemployment, experience of violence, and smoking before or during pregnancy. It’s important to recognize individual factors that may predispose someone to a higher risk of mood disorders in pregnancy. Symptoms Symptoms of depression in pregnancy can be insidious and often mimic common symptoms of pregnancy, such as low energy and reduced sleep quality. Mood changes can occur in any trimester but are most common in the second and third. A sad mood, difficulty enjoying activities that you usually like to do, feelings of worthlessness or guilt, unexpected fatigue or lack of energy, or unexpected changes in your sleep patterns are important to discuss with your healthcare provider. Education and awareness can help identify those struggling earlier so that treatment options can be implemented sooner.  Support Strategies The following strategies are helpful for reducing the risk of perinatal depression and supporting mild to moderate depression. These tools are also helpful as adjunct treatments for moderate to severe depression in pregnancy; however, Cognitive Behavioural Therapy (CBT) and pharmaceutical antidepressant medications are considered the standard of care in more serious cases of depression, especially when thoughts of self-harm are present. It’s important to work together with a healthcare practitioner for guidance, regardless of the severity of mental health concerns. Nutrition Maternal nutrition during pregnancy significantly affects the health of both mom and baby. Several studies have shown that a nutrient-dense diet may help to reduce the risk of depression during pregnancy. Diets with more green vegetables, fruits, legumes, and fish and less processed fats and sugars have been linked to lower levels of prenatal depression.  Iron Iron deficiency anemia is significantly associated with an in- creased risk of maternal depression both during pregnancy and the postpartum period.6 Advocating for testing and following up with the indicated treatment is a key preventative strategy in supporting mental health through the perinatal period. Not only does iron status in pregnancy affect maternal mental health, but we also see it has many links to the baby’s mental and cognitive function for at least the first decade of its life. Vitamin D Low levels of vitamin D have been linked to depression in pregnancy. Research shows that testing for vitamin D levels in early pregnancy, and treating appropriately to correct the deficiency, is the best strategy to ensure appropriate dosing and the best outcomes. Omega-3s Fish oil supplementation has shown positive benefits for depression in the general population, and there are many safety studies for its use in pregnancy. Taking fish oil supplements with a combined EPA and DHA omega-3 content during pregnancy has been shown to improve symptoms of depression, and prevent the risk of postpartum depression. Omega-3s are also critical for fetal brain development and cognitive function. Exercise Prenatal exercise has been shown to reduce the onset and severity of depression in pregnancy. Aiming for 150 minutes of moderate-intensity activity weekly (such as brisk walking, water aerobics, stationary cycling, or resistance training) has significantly improved mood symptoms. Prenatal yoga has also shown benefits for improving depression and anxiety in pregnant mothers. Sleep Poor sleep quality and less than six hours of sleep nightly are associated with an increased risk of depression during pregnancy.14 Recognizing the importance of sleep and prioritizing rest, as well as putting sleep supports in place, may help to modify this risk. Evidence-based tools to improve sleep for pregnant women include massages, yoga and mindfulness, regular exercise, progressive muscle relaxation, and CBT. Cognitive Behavioural Therapy CBT is conside ...

Human minds have been conditioned for years (and through experience) to run away from things we dislike and run toward things we like. We escape avoiding discomfort, pain, and unease while we chase what brings us immediate pleasure, gratification, or a sense of control. This is an interesting concept to observe and understand. Today as we change homes, jobs, and relationships, we can see that the same principles apply. Let’s walk together, mindfully, as we take a closer look at the mind’s tendencies and how they affect us, our families, our workplaces, and the world around us. Letting go When we go through difficult times, we’ve all heard a close friend or family member say, “Just let it go.” you may have noticed that sometimes the mind will replay these difficult times repeatedly, and what we remember about the incident can change dramatically over time. We may also remember things differently from others involved. Even people who feel they have a perfect memory will be biased in their mental perspectives. As a result, we may not speak kindly of a person or an experience that has hurt us, and we may even act differently because of our “understanding” of it. This can happen both in our personal and professional lives. “the truth is, unless you let go unless you forgive yourself unless you forgive the situation unless you realize that the situation is over, you cannot move forward.” This means that two people can look at the same moment from different perspectives—through the “vision” each person carries from past life experiences. So, if we go to a party and I remember it as having a fabulous spread of tasty treats because I love fruit, you may have found it awful because you are a pastry maker looking for unique baked creations. If either of us tells the other to “let it go,” the hurt that one may feel from that comment will be based on how much we have self-identified by our preferences. I might look forward to interacting with people more at parties, and you may look forward to the food itself. All of this affects us when we think of letting go. Similarly, in the workplace, the more one identifies with the work or work environment, the less easy it would be to “let go” in times of change. If one loves the job, it’s not easy to let it go if there’s a job loss; however, if one focuses on finances and loses the job to get a higher-paying one, it may feel easier. If someone values working with different people, almost any job may be satisfying. Once again, it helps to know what people may identify with to fully understand why we do what we do, and what makes letting go easier for some and harder for others. Once we have this understanding, moving forward after let- ting go (or being let go) in any situation can be easier. Resentment, anger, guilt, and judgment toward oneself or others only build resistance to the reality of the situation. Letting go is easier when one comes from a forgiving space, as steve maraboli’s quote shows us. Remember, when moving away from what is not liked, let- ting go is easier. It’s less easy to let go in situations that were once loved—whether it’s a job or a relationship. When one grieves deeply, this is the best time to try to understand oneself deeply too. Since we are all interconnected, under- standing oneself honestly and fully often opens awareness and understanding of others as well. This space of under- standing allows for true forgiveness in a situation; this is the space that allows us to let go of opinions, beliefs, and judgments. This then opens a world of possibilities that the mind will be ready to see and receive joyfully. Holding on The mind truly loves to hold on to what it finds pleasurable. This may be a sensory-related item, such as food or the touch of another. Sometimes it’s the feeling of power or authority over others, which can happen personally or professionally. Tactics such as using money or yelling can become a power “weapon” in these scenarios. You’ve likely heard of incidents where neither of these tactics has been obvious at first, but drastic incidents have occurred as a result, leading to domestic and/or public violence. Many relationship break-ups have this history, where someone has learned to hold on to their “power” secretively. Can you believe that holding on can lead to such experiences- es? Perhaps you even know of an employee who walked out of their office at a moment’s notice, or a partner that was suddenly handed divorce papers. This happens more often than you might think. Sometimes holding on when one feels wronged even has financial repercussions, as these cases might go to court at great cost to all involved. I hope you can see that the act of “holding on”- if not accompanied by love, honesty, and integrity—can easily lead to greed, jealousy, competition, and anger. Unfortunately, many of us have experienced these sorts of situations or heard about them i ...

The "gut microbiome" has been an increasingly popular buzzword and the importance of gut health has gained momentum. To define it properly, our gut microbiome is the collection of microorganisms present in our digestive tract. This involves bacteria, viruses, protozoa, and fungi. Emerg- ing research in the last decade has identified the microbiome as an essential target for health that impacts our ability to lose weight and the risk of atopic diseases, such as asthma, allergies, eczema, cardiovascular disease, mental health disorders, and more. Mental Health The COVID-19 pandemic has highlighted the prevalence of mental health concerns. Mental health connects all our human experiences, regardless of age, race, language, time zone, or country; we've all been touched by its positive and negative effects. There is a strong bidirectional relationship between the health of our gut and our mental health. Patients with gastrointestinal concerns also tend to have at least one psychiatric medical condition. These patients can experience chronic stress, anxiety, depression, fatigue, and insomnia—all as a result of their symptoms and poor gut health.2,3 Gastrointestinal conditions can include irritable bowel syndrome (IBS), ulcerative colitis (UC), inflammatory bowel disorder (IBD), small intestinal bacterial overgrowth (SIBO), celiac disease, and Crohn's disease. The gut-brain axis influences many regular body processes, including our immune, endocrine, and neural pathways. This means that to take care of our mental health, we must also take care of our gut microbiome. Microbiome Disruption Factors that disrupt our gut microbiome include stress, the use of antibiotics and/or pharmaceuticals (including the birth control pill), consuming food additives and preservatives, and overly restrictive diets. These can all alter the balance of good vs. bad bacteria in the gut, and encourage the growth of bad bacteria. Symptoms such as diarrhea, constipation, bloating, and gas can be a sign that the gut microbiome is disrupted. Another not-so-obvious sign of a damaged gut is skin conditions such as psoriasis, eczema, and acne. These symptoms can occur because our skin is the largest organ of elimination. When our body isn't properly able to eliminate toxins and waste products through our bowels, urine, and sweat, it often turns to release them through the skin. It’s important to address these health conditions early on to avoid further harm to your gut microbiome. “Diversity In Your Gut Microbiome Appears To Improve Resilience Against Infection And Illness.” Supporting The Microbiome The beautiful thing about using food as medicine is that better health can begin as early as your very next bite. The food we eat plays an important part in how our gut microbiome develops. The habits we follow each day determine what our gut microbiome is colonized with (i.e., whether the good or bad microorganisms dominate). While there is never a "one size fits all" approach to nutrition, one finding appears to be true across the gut microbiome literature: diversity in your gut microbiome appears to improve resilience against infection and illness. This is be- cause different microorganisms serve different functions. For example, xyloglucans (commonly found in vegetables such as onions and lettuce) are uniquely digested by a specific species of Bacteroides.4 This means that the greater microbiome diversity there is, the greater the chance you'll always have microorganisms that are "working." Multiple studies have noted a positive relationship between increased fruit and vegetable intake and positive psychological well-being.5,6,7 For instance, a 2018 systemic review and meta-analysis of epidemiological studies noted a 14 percent lower risk of depression in cohort studies (a type of long-term study that follows participants over an extended period) and a 25 percent lower risk of depression in cross-sectional studies (a type of observational study that compares participants at a certain snapshot in time). A probiotic often comes in the form of  a supplement, and is deemed the "beneficial bacteria." Taking probiotics consistently can help repopulate your gut microbiome with microorganisms that help in digestion, immune function, skin health, and—you guessed it—mental health. There's even some evidence that probiotics can be used both acutely and preventatively for disease. There is so much variation in probiotics that it's important to start a supplement regime under the guidance of a naturopathic doctor. Probiotics vary in: 1)Amount of bacteria 2)Types of bacterial strains 3)Frequency of dosing Lactobacillus and Bifidobacterium are two of the most popular bacterial strains. Many factors determine whether probiotics are a good fit for you, and which are your best options. Prebiotic foods are the foods that feed the good microorganisms in the gut.9 Incorporating prebiotic foods daily helps to maintain a healthy mi ...

Medicinal  Uses Lomatium dissectum is a powerful antiviral herb and has been used historically by the Indigenous peoples of the United States for this purpose. During the 1918 influenza epidemic, the Washoe people of southwestern United States gathered the root and used it in the treatment of their sick. They prepared the medicine (either fresh or dried) by boiling it in water, skimming off the oils and resins on the surface, and giving large doses of the broth. The affected person would drink this tea for three days, which was considered the longest time needed to break up a fever caused by a viral or pulmonary infection. Whether a coincidence or not, no deaths were reported among the tribe from influenza or its complications. Other tribes in nearby regions, where the plant did not grow, reported numerous deaths. A doctor named Ernest Krebbs, who was working in the desert in Nevada, also noticed Indigenous people using the root to cure those stricken with influenza. Using strong decoctions of the root, the ill were able to get well within a week. Krebbs and other doctors started to use the root and found it to have great healing benefits. Since the plant grew on the western frontier, it did not get the medical profession's attention in general, and its use fell out of favor for a time. In a modern clinical setting, Lomatium root has been used to cure the initial stages of acute pharyngitis, subacute pharyngitis (which is persistent and slower to heal), and tonsils. It has also been used for influenza and pneumonia. It’s a proven remedy for viral, bacterial, and fungal infections, especially those of the respiratory and urinary tract. Bear Medicines An interesting subject I have come across in my study of traditional medicine is the ascription of certain archetypal pat- terns to medicinal plants. The most basic patterns are based on a circle of elements. For example, warming herbs are associated with the element of fire, moistening herbs with the element of water, and so on. Although there are different systems of elemental patterns from different schools of traditional medicine, they all seem to benefit from working in this way. Certain Indigenous traditions are based on a circle of animals from the local area, which may include snake, elk/deer, bear, wolf, and rabbit archetypes. They historically recognized certain plant medicines as being associated with a certain animal; some resemble an animal in some way or are the food of that animal, or perhaps the plant and its animal appeared together in dreams or visions. It was believed that animal medicine could im- part the beneficial qualities of its associated animal to an individual in need of them. Lomatium is part of a herb group that’s considered to be bear medicines. These herbs typically have brown (some- times furry/hairy), oily, spicy, and aromatic roots. Bears like to eat these plants in the spring after they wake up from their hibernation. The aromatic qualities help to warm up and reinvigorate their sluggish digestive system, which has been slowed through long periods of hibernation. The roots of these plants are full of oils that stimulate lipid metabolism in the liver. As with many medicinal herbs, the effect on the body is regulated. Bear medicines can be of benefits to those who lack oils in their systems, such as those with dry skin or dry hair and scalp; but they can also be beneficial in cases where there is an excess of oils, such as for teenagers with acne-prone or oily skin. Oily plants help us build our stores of subcutaneous fat, which is essential for insulating us from cold and damp conditions. Similarly, bears rely on high quantities of oils in their diet to develop a thick layer of fat which helps to insulate them through the winter. Adequate oil intake is essential in the production and maintenance of the adrenal hormones. The fatty outer layer of the adrenal glands is the adrenal cortex. It’s responsible for the synthesis and secretion of a variety of hormones, such as cortisol. The bear medicines are rich in oils that help to replenish the adrenal cortex and can benefit those with adrenal fatigue. Cortisol is essential for making stored fats and sugars available in stressful situations requiring resilience and strength. Of all the animals, the bear is known for possessing exceptional strength and courage. They are usually docile and calm, spending much of their time fishing or foraging for nuts, roots, berries, and honey; but mother bears are capable of being quite ferocious when they must defend their cubs. They stand their ground (sometimes on two legs) or even charge at a perceived threat when other animals would run in fear. The bear medicines help pro- vide nourishing oils for energy storage and for maintaining the health of the adrenals so that we might possess the strength and courage of the bear when we need it. Other examples of these medicines include members of the Apiaceae family, like Osha (Ligustic ...

Senna is an herb – also known as Senna alexandrina, that is a popular laxative available OTC without any sort of prescription required.  Herbal extracts of the leaves and flowers of senna have been traditionally used as a laxative and stimulant. Senna derives its benefits from “glucosides” – called senna glycosides or sennosides.  How Does Senna Work? These sennosides are not absorbed in the intestine but rather utilized by bacteria to release active compounds (rhein, rhein-anthrone, moieties). These compounds function as irritants within the colon, which promotes evacuation and thus, the ‘laxative’ effect people have come to know senna for.  Usually, senna is very poorly absorbed itself – rather, it increases the water/moisture content of stool by preventing water and electrolyte absorption and increasing secretion via the colon.  What are Sennosides and Glucosides?  A “glucoside” is a glycoside derived from glucose within plants, herbal extracts, and foods. Different glycosides from different plants can have certain immune-modulating effects on the body, or display antioxidant properties.  Sennosides are just a type of glucoside. Sennosides are sometimes given by themselves as a medication to help treat constipation. They can also be used in medical settings to clear the intestinal system prior to a bowel exam or surgery.  Other metabolites present in senna, like “rhein,” can also exert protective and beneficial effects – anti-inflammatory, anti-cancer, hepatoprotective, and antimicrobial. Rhein “suppresses the production of pro-inflammatory cytokines like interleukin-1 and interleukin-6.”  Is Senna Safe – How Long Can I Take It? Often, senna will be included as an active ingredient in over-the-counter (OTC) laxative medication – with the typical dose being 15 mg-30 mg sennosides two times daily. Senna, like other laxatives, is only a short-term recommendation. They should not be used for prolonged periods of time as they can cause a severe electrolyte imbalance. Long-term use can lead to diarrhea, weight loss, and abdominal pain.  When senna is used at the recommended dosage for a limited period of time, there are few reported side effects. Most of these side effects are completely mild and are related to the product as a laxative herb — diarrhea, namely. In very rare cases of prolonged overuse, liver injury was reported. In these individuals, it was always mild and resolved immediately with discontinuation of the senna. This was after 4-5 months of prolonged, daily use.  Senna has been known to interact with certain medications, such as birth control pills. Senna can actually decrease how much estradiol is absorbed from each pill. Senna may also interact with blood thinners like warfarin or diuretic drugs.  When taking senna, you always want to ensure you have adequate electrolyte balance and are consuming enough potassium. Senna should never be used if you are dehydrated or already having diarrhea/loose stool.  We always recommend consulting with a health care practitioner prior to use when it comes to senna or any other herbal laxative. 

Comes in 120 Capsules and 60 Capsules Non-prescription and broad-spectrum digestive enzyme formula Designed to support the digestion of fat, proteins, carbohydrates, starches, fiber, and lactose The formula contains proteases, lipase, papain, bromelain, lactase, papain, alpha-galactosidase and more  Works within a large pH range compared to porcine or bovine-derived pancreatin, which only works within a narrow pH range Supports the breakdown of polysaccharides in beans, seeds, and vegetables for those that have issue with higher FODMAP foods Supports the breakdown of lactose, the sugar found in milk and milk products Supports the pancreas  Xymogen’s ‘Zinc Glycinate’ is a fully reacted amino acid chelate formula designed for optimal enhanced absorption. As an extremely important and essential mineral, zinc is vital to many physiological processes in the body. Zinc supports immune function, neurological function, normal cellular function, growth, nutrient metabolism, and reproductive organ health.  Dosage and Directions for Use Serving Size: 2 capsules. The recommended dosage is one to two daily capsules, typically taken 30 – 45 minutes prior to your meal.  We recommend taking one capsule with breakfast, and another with dinner in the evening. If you require a higher dosage, we recommend consulting with a healthcare practitioner or naturopath, and steadily increasing the dosage.  The formulation contains protease, papain, bromelain, amylase, glucoamylase, cellulase, beta-glucanase, alpha-galactosidase, invertase, peptidase, pectinase, lactase, phytase, acid-stable protease, lipase, xylanase, and hemicellulase.   The product does not contain any wheat, gluten, soy, egg, tree nuts, peanuts, GMO-derived ingredients, or animal products. The Role of Digestive Enzymes on Nutrient Absorption and Healthy Digestion To ensure you actually obtain the nutrients from food, you need to ensure healthy digestion. Once food has left the stomach and entered the small intestine, digestive enzymes can begin turning it into the fuel needed for metabolic processes and sustenance. These enzymes are primarily produced in the pancreas and small intestine – which is why the function of the pancreas is vital to overall wellness. Those with digestive issues, low/poor mineral levels (iron), a compromised immune system, or chronic health issues may benefit from implementing a daily digestive enzyme to ensure more effective digestion.  Xymogen’s XymoZyme product incorporates all the key digestive enzymes to provide a formula that can help to facilitate healthy digestion. The formulation contains principal digestive enzymes (amylase and phytase, protease) along with enzymes designed to break down proteins and fibers (bromelain and papain) that people tend to have difficulty with (high FODMAP foods or high protein foods). Phytase, in particular, helps to facilitate the breakdown of phytates from grains and legumes – this helps to increase the absorption of important nutrients like iron, calcium, and phosphorus.  The complete digestion of nutrients ensures that incompletely digested molecules and proteins do not enter the bloodstream and trigger an immune response.