Seriously, this is the happiest soup I’ve ever made or had the pleasure of consuming. There is no other way to describe it. Perhaps it is partially the virtuousness I feel, eating local, wildcrafted herbs & greens in season. Mostly, though, it is just a great, simple soup. Click here to learn more about nettles (and allergies), and here for more about fiddleheads.
Recipe
(Based on the suggestion of the Friendly Happy Guy from Forbes Wild Foods at Dufferin Grove Farmer’s Market)
Ingredients
1/2 pound fresh local fiddleheads, soaked and rinsed in a bowl of water several times, ends cut off.
1 heaping, packed colander full of fresh wild stinging nettles, stems removed (remember to wear your gloves to avoid the sting!). (Sorry, didn’t weigh the nettles)
2 onions, chopped (plus green onion, or the green shoots growing off an old onion if that happens in your house)
4 cloves garlic, minced or pressed
2-4 cups stock (I used veggie stock)
Water
Sea Salt
Pepper
Directions
Saute onions & garlic in olive oil until tender. Add water if necessary to prevent sticking. Add cleaned fiddleheads and continue sauteing. Add a bit of stock. Wait a minute or few. Add nettles. Pour stock over nettles, and add water to just barely cover the greens. Bring to a boil and then simmer for about 15 minutes, swirling/stirring to make sure nettles get wilted. About 10 minutes in, add the green onion. Add sea salt and maybe pepper. Blend. (I use a handblender, right into the hot soup in the pot).
Enjoy Happy Soup!
ps: some internet recipes for nettle soup swirl in cream at the end, but i really think this soup needs no enhancement.
Hawthorn (Crataegus spp.) is medicine for the heart on all levels. Indigenous to countries across the northern hemisphere, this small thorny tree has a long-recorded history of medicinal use in both Europe and China, as well as in North America. Poetically – and significantly – Hawthorn is a member of the Rose family.
Hawthorn’s place as heart medicine was noted by Greek physician, Dioscorides, in the first Century AD. Medical herbal research has validated this use, finding hawthorn to be effective for increasing the strength of heart contractions, increasing blood flow to the heart, decreasing blood lipids (ie decreasing bad cholesterol (LDL), and triglycerides) and modulating blood pressure (AltMedReview, 2010). A Cochrane review of trials on hawthorn for chronic or congestive heart failure found that Crataegus extract decreased fatigue and shortness of breath and improved exercise tolerance relative to placebo. And while the traditional context is different, the Traditional Chinese Medicine use of Hawthorne for fat or rich meal digestion highlights the ability of Haw/berry antioxidants to prevent cholesterol deposits from oxidizing.
Additionally, hawthorn is used in the form of an energy medicine for the heart. Continue reading →
Naturopathic Doctor, BodyTalk Practitioner, Writer, Speaker, Educator, Kale Crusader
St John's Wort in bloom
Flower essences are energetic, or informational, remedies made from the flowers of plants. They are gentle and deep acting, and are most commonly used to support emotional health and personal growth. One familiar example is Rescue Remedy, a combination of flower essences (from the Bach line) popular for anxiety and shock. Many people carry Rescue Remedy in their bag, finding it effective emotional first aid for calming down enough to drive home after a fender-bender, facing their ex’s divorce lawyer without breaking down, getting through a funeral. In my practice I use flower essences to support heart healing, move through grief or trauma, overcome tobacco addiction, develop healthy body image, allow for true personal expression, help someone find their life path, and so much more. The subtle, powerful healing of a correctly prescribed flower essence is magical to witness, and gratifying to experience.
These days, I often choose a flower essence as part of someone’s naturopathic treatment plan. It may complement a homeopathic, or fill in the gap between counseling regarding relationship patterns and a custom tincture for a lung infection.
Case example:
“Sally”(JG), a perimenopausal woman in her 50s who came to me for help resolving her hot flashes, digestive discomfort (bloating) and fatigue. When Sally first came to see me, she was depressed, but she had felt like that for so long, it had started to feel like all there was. As is common for people who are used to doing everything themselves rather than trusting others to help, she was not very expressive or open with me at first. We started out by improving her diet, increasing exercise, and ensuring that all her particular nutrient needs were met. For Sally, this meant more leafy green vegetables, less packaged food, and more variety in grains. She decided to begin yoga classes, and start walking more regularly. I prescribed a couple foundational supplements for energy and mood, and custom-formulated a botanical tincture to help decrease her heavy menstrual bleeding and eliminate hot flashes. I also suggested a journaling exercise. She came back and reported that she felt slightly more energy, as well as no more hot flashes, and no more heavy menstrual bleeding. Progress, right? Great, but her mood was still very “up and down”, and in my office she seemed down even while positive about the changes thus far. Next step: botanical formula for mood. Follow-up: helped a bit, but still “up and down”. Meanwhile, her periods continued to improve, and her bloating resolved once we identified and eliminated her particular food sensitivity.
When things are getting better on a physical level, but seem “stuck” on an emotional
Larch branch
level, a flower remedy can help. In Sally’s case, we started with Larch, a Bach essence for self-confidence and speaking your truth, often indicated for women with thyroid concerns as part of their picture. After one month on twice daily Larch drops, the effect was clear: Sally shared more with me than she ever had previously – confidence in speaking your truth. Amazing progress! We continued to incorporate flower essences into the treatment plan over the next 6 months, with consistent healing progress. Recent update: Sally and I are now working on the next level of her health. That is, with the help of the flower essences and the development of trust in our relationship, she is able to access deeper information from within herself regarding her true purpose. Further, Sally is now able to contemplate the changes needed to bring her current life into alignment with her passions and sense of what she meant to be doing. As she integrates this information and begins to make changes, I have seen her physical health concerns shift and lift even further. Witnessing her healing and that of many other clients affirms for me that personal growth is part of health. It is so clear that supporting personal growth must be part of truly holistic care, and flower essences are an ideal tool with which to provide this support.
Flower Essence Q&A
Q: How do flower essences work?
A: There is now solid science – from Einstein on forward – demonstrating that matter is energy. We know that the energy contained in a liquid can be used to influence human energy fields to help resolve ailments. This is what flower essence liquids do. When you take flower essences, the energy they contain affects your energy field, which in turn may shift your physical, mental, emotional, and spiritual state.
Q: Is this the same as essential oils?
A: No. Essential oils contain concentrated biochemical components of the plants from which they are extracted, while flower essences are closer to homeopathic remedies in nature, in that they are energetic imprints of their source.
Q: How do you make a flower essence?
A: A flower essence is made by infusing the blossoms of a particular plant, bush, or tree in water in the sun. The liquid is then diluted and “potentized” in a method similar to the preparation of homeopathic remedies, and preserved with brandy (or a nonalcoholic substance, if need be). The result is a highly diluted, “potentized” substance that embodies the energetic patterns of the flower from which it is made.
Q: Is there scientific evidence that flower essences are effective?
A: Yes, there is both clinical and double blind placebo-controlled study evidence that shows clear efficacy of flower essences. For example, this study http://www.flowersociety.org/cram2.html, titled, “Flower essences reduce stress reaction to intense environmental stimulus” found that two flower essence combos outperformed placebo in calming specific areas of the brain that respond to stress.
Q: How do I choose which essence or essences are right for me?
You can choose remedies for yourself, based on the particular emotional state you are working with. In some cases, this can be amazingly effective. However, I strongly suggest working with a practitioner in choosing essences. Prescribing accurately requires a certain amount of objectivity that most of us cannot muster about ourselves. Despite my familiarity with the flower essences, and my training, I do not prescribe to myself, as I know I do not have the best perspective from which to do so.
If you are the kind of person who likes to know the why of things, here is a very brief summary of why meditating will be beneficial for you, too:
The evidence
As a naturopathic doctor I am well-versed in the evidence and clinical applications for meditation. It is amazing how effective various kinds of meditation can be. An unsophisticated PubMed search on the term “meditation” yields 2, 215 studies. Depression? Meditation may be as effective as medication. Cancer? Meditation improves mood, sleep, immune system, quality of life. Stress? Meditate to lower blood pressure. Heart disease? Yup. Meditation helps. Indeed, mindfulness-based stress reduction for heart disease, chronic pain and many other conditions is taught at hospitals and in private practices across North America based on the work of Jon Kabat-Zinn, PhD.
Even more compellingly, my clients are a fantastic and inspiring bunch. They tell me that meditation practice helps them manage anxiety, gives them energy when their work involves long hours and traveling, keeps them happier, helps them connect more with their friends and family. So not only do I know about the benefits from reading the studies, I know about it from clinical practice.
The bullet points:
It feels good.
It is free.
It can help restore emotional clarity and balance, making you feel better if you are stressed or sad.
It can energize you when you feel tired (though it’s not a substitute for quality sleep, you type A’s out there!).
It can help you tap your inner wisdom when you feel uncertain about a decision.
It can reclaim stillness from the frenzied pace of modern day life, readjusting the skewed balance between being and doing.
It can reconnect you with your intuition and creativity.
It will give you unexpected gifts (for me this has included concrete reassurance when things felt dire, and recently, the name of a remedy I hadn’t consciously heard of that was the perfect fit for someone in my care with a complex clinical case).
It doesn’t have to be hard.
Want some tips to help you find a way to integrate meditation into your full life? Get started here. And please share what works and doesn’t for you!
I am delighted to tell you that I proved myself wrong this year.
In the past 12 months I have gone from a firm, “meditation is for other people” identity, to being a person who strategizes to find that time in my day.
Huge shift!
Yup, despite ‘knowing better’ via the clinical evidence I saw regularly and the clear benefits in the research, I was sure it was something I couldn’t do. I truly believed that meditation was great for other people – but not for me. I couldn’t sit still, couldn’t quiet my mind, didn’t feel “good” at it. And you know, overachievers like me, we like to be good at things rightaway.
In effect, I was seeking less challenge, more comfort zone.
Sound familiar?
But, why leave the comfort zone? Well, you can’t grow in the comfort zone. And I got to the point where the benefits of growth outweighed my need for the ‘safety’ of the familiar. I felt like there was more within me but I couldn’t access it. I was frustrated. And stressed out. The tools I had weren’t enough to get me where I wanted to go. And then one more person told me meditation would allow me to get there, right after I finally found the type of meditation that resonates with me (see lesson #1 below). And I tried it. And I liked it. So I did it again. And again. Interestingly, leaving the comfort zone has felt great. So much for holding ourselves back to avoid hard, painful things. In retrospect, resisting meditation was a lot more painful.
I share this in case you – unlike myself – are gifted with the ability to learn from other people’s mistakes rather than needing to make them all yourself.
I hope you find the lessons I’ve learned and the tips I’ve gathered helpful on your own journeys. Why? Because meditation ISgood for you (details and evidence via this link).
My two important lessons:
1) There is no ‘one-size fits all’ with meditation, just like there is no one magic nutritional supplement that is right for everyone. Once I realized this, I stopped trying to fit myself into someone else’s favorite kind of meditation. I found one that was right for me.As someone with a short attention span and a tendency to be “doing” all the time, Shamanic journeying fits, as it gives me a focused something to do while I am breathing and observing. I found I really liked how I felt afterwards. And I liked the gifts it brought me, each and every time. Even when I approached it metaphorically kicking and screaming. Simple – and eventually kind of addictive, in the good way.
2) Limiting my personal growth with pronouncements like, “meditation is for other people” is only as fun as laughing at myself is later on – when I prove myself completely wrong, again. I am now resolved to limit the limiting pronouncements.
Tips for incorporating regular meditation into your already full life:
1) Most importantly, be a seeker. Be open and find the sort of meditation practice that works for you. Is it Transcendental? Mindfulness-based stress reduction? Guided meditation? Visualization? Chanting? Shamanic journeying? One of the many specific yogic meditation practices, from Kundalini chanting and breathwork to Sahaja yoga’s mental silence? One of many Buddhist meditation practices? Walking? Sitting in nature? Prayer?
Once you’ve found something that works for you,
2) Schedule it into your planner. Block off the time or it will get swallowed by the many important tasks and even greater number of unimportant distractions that gobble up our days. Very first thing in the morning is the most popular time to set aside time for stillness. Interesting, isn’t it? Here is the tone for the day: Calm, still, centred, grounded. When you put it like that, why don’t we all do it?
3) If possible, create a corner in your home that is set up for meditation. Having the space ready, welcoming and comfortable removes some practical and psychological obstacles. It doesn’t have to be a separate room, though it is helpful to have a door that closes if you share your house with others.
4) Do it together. Meditating weekly with a group can help to deepen and reinforce your home practice. Or meditate with others in your household!
5) Modern times, modern technology. Use YouTube and other electronic resources. Seriously. Whether you are looking for guided visualization or shamanic drumming, you can find it online, for free. Use those 10 minute clips as your company or motivation if this is helpful.
6) Be flexible about the details. At the cottage for the weekend? Meditate on the dock. Meeting cancelled? Close your office door, close your eyes and breathe into your heart centre for 10 minutes.
Ready to take stress management to the next level? Want to use meditation as a tool for getting clear as you “feel your way forward” to total health? Join us for this Toronto workshop, Wednesday November 30th, 2011.
What works for you? What doesn’t? Share your meditation experiences on my facebook wall or via twitter. Change is possible, folks, and it feels good!
This salad is build around a spicy cilantro pesto recipe from one of my favorite cookbooks, Lorna Sass’ Complete Vegetarian Kitchen. Thank you, Lorna, for the many tasty meals you have contributed to since I bought this book in 1999! Find her book here: http://lornasass.com/cookbooks/complete-vegetarian-kitchen It is a valuable kitchen resource for tasty and wholesome vegan meal ideas, or for a primer on how to cook beans or grains, or how to assemble an awesome salad, every time.
1 batch Cilantro Pesto (recipe below)
1 can black beans (Eden is BPA-free) or 2 cups cooked black beans (about 1 cup soaked and simmered)
1 cup raw quinoa, cooked in 2 cups water
1 large carrot, grated
1 red pepper, diced
1 stalk broccoli, cut into bite size florets/pieces and steamed
sprouts if you have some on hand
avocado if you have some on hand
whatever other veggie you are inspired to add
Cook quinoa in 2 cups of water with a bit of salt. While quinoa is cooking, chop veggies and put into salad bowl, leaving the avocado aside. Make the pesto. Remember that quinoa cooks faster than rice and take it off the heat when it is done (about 15-20 minutes)! Letting it sit with the lid on for a few minutes helps make it fluffy. Combine all ingredients (except avocado) and toss. Add avocado to individual bowls.
Serve warm for a 1-bowl week-night dinner, and pack up leftovers for a delicious – if garlicky – lunch.
“Coriander Pesto”
From Lorna Sass’ Complete Vegetarian Kitchen
Cilantro is not only delicious, and cleanse-friendly, it also supports detoxification as it nourishes.
Note from Lorna: Great served over plain boiled beans or grains, or on bean and grain salads.
1/3 cup olive oil
3 tbsp freshly squeezed lime juice, approximately
1 cup tightly packed minced fresh cilantro (coriander)
1/4 cup pine nuts or walnuts or sunflower seeds, finely chopped
1 large clove minced fresh garlic (or more to taste)
1 tsp mild chili powder
1/2 tsp whole cumin seeds
1/8 tsp ground cinnamon
3/4 tsp sea salt, or to taste
In a food processor or jar, combine all the ingredients.
Use immediately or store in a well-sealed container in the fridge for up to 4 days.
“The more clearly we can focus our attention on the wonders and realities of the universe about us, the less taste we shall have for destruction.” – Rachel Carson
Rachel Carson is one of my heroes, and May 27th was her birthday. There are many reasons to honor her memory and her work by sharing a small piece of her story. Author of the seminal book on the impact of pesticides on environmental health, Silent Spring (1962)(View book), she died of breast cancer in 1964, at age 56. A biologist and writer with a deep passion for the natural world, Carson was attacked by the chemical industry and by so-called “men of science” for her research. Not only did many people try to deny the truth of what she was saying, but they dismissed her for the simple fact of her biology; that she was a woman, working as a scientist and a writer at a time when this in itself was a challenge. According to biographer Linda Lear, Carson “courageously spoke out to remind us that we are a vulnerable part of the natural world subject to the same damage as the rest of the ecosystem. Testifying before Congress in 1963, Carson called for new policies to protect human health and the environment”(from www.rachelcarson.org).
Why beat this “pesticides are bad” thing over the head? Don’t we already know that pesticides cause serious, irreparable damage to human health? DDT was in fact eventually banned in North America after Carson sounded the alarm about the carcinogenic and hormone-disrupting insecticide. A leftover from WWII, DDT went from killing malaria-carrying mosquitoes in combat zones to killing the pesky mosquitoes that are abundant in North American summer. Although it was never tested, and it was known to kill a wide variety of insects on contact, it was advertised as safe & healthy for kids. It was even sprayed over them at swimming pools.
Thank you, Miss Rachel Carson, for this victory for us, the creatures of the earth.
But now, this year? There remain in use hundreds, if not thousands, of chemicals whose safety has never been proven, and this is the toxic soup in which we swim.
Let us not forget, we all live downstream. There is no safe place to spray Atrazine, a popular water-soluble pesticide that turns male frogs into females when it contaminates their habitat. There is no safe place to emit heavy-metal-contaminated smoke, known to affect sex development and asthma rates in children. We all live downstream.
Let us Remember Rachel Carson, and continue on in her effort. Let us wonder at the beauty and the mysteries of the earth, and speak out against environmental destruction.
Does it have everything you need to stay healthy during pregnancy? (No!)
Does it contain all the nutrients your baby needs for optimal growth? (No!)
Multivitamins are sometimes described as a supplement “insurance policy”. Do you have the right insurance?
People don’t question whether or not to take a prenatal multivitamin. Even those who wouldn’t think to take a vitamin when not pregnant or trying to conceive assume they should take a prenatal. The intention behind this is noble, if somewhat symptomatic of the health concerns I see in practice: when nurturing another life, people are way more responsible than they are for themselves alone. Riding this trend, I encourage you to use the motivation of pregnancy or pregnancy preparation to enhance your own health. I also encourage you to work with a practitioner to determine what nutrients YOUR body needs, and in what dose.
Fact: nutritional needs change during pregnancy. You need more protein, more calories, and more of a variety of specific nutrients (for those of you who like the details, see chart below for an incomplete list of top nutrients).
This quick, simple dish is flavourful, and deeply nourishing.
If you have shied away from Shiitake mushrooms in the past, now is a chance to enjoy them. Their rich flavor provides an ideal counterpoint to the bitter freshness of Dandelions. Shiitakes are immune-enhancing and antiviral. For more about Dandelions, see http://dandelionnaturopathic.ca/weeds-as-nourishing-spring-food-dandelion-greens/ .
Ingredients
1/2 lb or so of fresh Shiitake mushrooms, sliced (can use dried – soak in just-boiled water first)
1 large bunch dandelion greens, washed and chopped (or substitute kale or collard greens)
1 large onion or 2 small onions, chopped
2-3 cloves garlic, minced
1 tbsp fresh grated ginger (optional)
1/2 tsp sea salt, or to taste
Instructions
Heat olive oil in a sauté pan. Sauté onions, garlic and ginger in oil, adding water as needed, until onions are very soft. Add salt, shiitakes, with more water if needed, and let simmer at medium heat, covered, for about 8 minutes. Add dandelion greens/kale/collards and more water if needed, cover, and continue saute/simmering until greens are cooked (about 5 min).
Dandelions, ubiquitous indicators of warmer weather, are perfectly positioned to support our health – especially our livers – through the transition to spring.
Dandelion (Taraxacum officinale)
The greens are deeply nourishing. Rich in vitamins and minerals including beta-carotene, B vitamins, calcium, iron, and potassium, dandelion greens have an alkalinizing effect on the body. These much-maligned weeds are safely diuretic, and contain nutrients that specifically support detoxification pathways via the kidneys and the liver. Additionally, their bitter flavor stimulates digestive function, from the stomach down to the intestines, including stimulating bile production in the liver. For those of you thinking of a spring cleanse, guess what? Dandelion is truly a detoxifier, as enhancing bile production allows for enhanced elimination of wastes from the body.
Find dandelion greens at your local supermarket, or harvest them from any chemical-free patch of grass. If harvesting, note that they get more bitter as the season goes on.
