All posts by Dr. McLaird ND

Brain-Food for Back to School!

Help your scholar (little or big!) have the best year possible no matter their grade, avoid or decrease the number of sick days, support their emotional health when learning life lessons and optimize their healthy overall development with nutrient conscious foods choices!

The Research (in a nutshell)

Nutritional deficiencies, hypoglycemia, food allergies, high sugar consumption, caffeine, food additives, artificial ingredients, and low protein intake have all been implicated in childhood behavioural problems, most commonly characteristics associated with ADHD.

Let’s start with Breakfast

It’s been proven that children who eat breakfast perform better in school.

Most children eat breakfasts that are high in sugar and loaded with simple carbohydrates. These types of food provide energy quickly, experienced as a burst of energy, but also results in a “blood-sugar crash” or an extreme low in energy. Children and adults alike will often feel fatigued, irritable, unable to focus, dizzy, jittery or occasionally nauseated in this energy crash. Having said this, it would not come as a surprise if the child who eats a bagel for breakfast in the morning displays anger outburst, an inability to focus or forgetfulness by mid morning.

TIP: Make breakfast protein-rich and carbohydrate-poor
GOAL: Balance blood sugar levels through their school day

Try these quick protein rich breakfast ideas:

  • Homemade nut granola with milk and a piece of fruit
  • Yogurt / nut butter (if peanut, 100% peanuts with no added sugar) and an apple
  • Breakfast burrito: scrambled egg, black beans and salsa wrapped in a whole grain tortilla
  • Breakfast pizza: toasted English muffin spread with thin layer of marinara sauce, topped with a scrambled egg, light sprinkle of cheese and toasted
  • 1/2 toasted English muffin with a hard boiled egg (salt and pepper to season) and a bowl of berries
  • Scrambled eggs, a slice of cheese on a toasted whole grain toast
  • Fruit smoothie with small amount of protein powder (recipes upon request) and a toasted whole grain toast and avocado pesto mash spread

Extra Tip: Just as carbohydrates can spike your child’s blood sugar, you can just imagine what a dessert would do! Try to avoid all dessert during the school day and try to replace sweets with healthy nutrient dense alternatives.

Try these nutrient dense dessert ideas:

  • Whole grain toast with almond or peanut butter and fruit jam / ¼-1/2 banana sliced
  • Almond or peanut butter spread on apple slices
  • Nut granola with yogurt and drizzled honey
  • Homemade granola bars
  • Nut Energy no-bake balls

EXTRA TIP: If wanting a typical dessert, such as a cake or a pie – Aim to teach the importance of portion size to your children as well as baking desserts gluten free using nutrient dense flours such as almond flour, coconut flour, garbanzo bean flour, amongst others.

Lunchtime Nutrients
Getting your child involved in their lunch preparation is key! They will more likely eat what they take to school if they have a part in the decision making process. Studies have shown that children who help pick and prepare their meals are more likely to eat them.

Try these quick, easy and healthy lunch alternatives:

  • Brown rice bowls topped with meat and veggies
  • Whole grain / rice pasta salad with diced chicken
  • Hummus with veggies & whole grain crackers with almond butter
  • Burritos made with brown rice and black beans in a whole grain tortilla with tomato salsa and grilled veggies. Can be leftovers from a dinner a couple days before and can be heated or eaten cold.
  • Almond crusted chicken fingers (seems fancy, but super simple!)

KEY TO SUCCESS= Take a few hours on the weekend to shop, plan and prepare for next week’s meals.

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Natural Ways To Support Your Infant’s Immune System

Probiotics and the Developing Immune System

Recently, there has been immense interest in the medical research regarding probiotics and how they influence the health of the body. Apart from helping heal gastrointestinal complaints (including Crohn’s, Ulcerative colitis, IBS and Celiac disease), probiotics have been shown to relieve anxiety and stress, lower blood pressure and also prevent antibiotic resistance to name a few. We are only beginning to understand the potential of our gut flora, and some of the most beneficial and promising research relates to newborns and how we can help optimize their health for their futures to come!

Probiotics and newborns: where is all begins…

The newborn gut is a perfect environment for microbes to live with food, moisture, and warmth. Its first inoculation of bacteria comes from the environment the baby is born into. It has been shown that vaginally delivered infants harbour bacteria resembling their own mother’s vaginal, rectal and skin microbiota which are Lactobacillus, Prevotella or Sneathia spp. dominant. To the same effect, infants born by C-section acquire bacteria similar to those found on the surface of the skin, such as Staphylococcus, Corynebacterium and Propionibacterium spp. as well as the hospital environmental microbiotia. The bacterial balance may also be influenced by antibiotic treatment as well as feeding choices (breastmilk, formula, food introduction, types of foods eaten)

The varying bacterial balances, have been shown in the literature, to influence the development of certain health conditions later in life. Children born by C-section, for example, have been shown to have a 2-fold higher prevalence of atopy (a tendency to develop allergic diseases such as allergic rhinitis, asthma and eczema) than those born by vaginal delivery. Furthermore, there is evidence that more than 50% of young children with severe atopic dermatitis will develop asthma and approximately 75% will develop allergic rhinitis. This suggests a possible correlation between the type of bacteria in the gut and the presence of atopy. Several studies have been conducted to prove this theory correct using probiotics.

Probiotics are “live organisms” which when taken orally, provide significant benefit by rebalancing the good and bad gut microflora. The gut has 400 trillion good bacteria and is up to 3000 square feet in surface area (as an adult). The good bacteria in the gut are responsible for healthy post-natal development. There are estimated to be 10,000-40,000 strains of good bacteria required to support healthy development of the brain, immune system and detoxification pathways with the research continuing to discover more interconnections. The numbers and types of bacteria in the gut is ever-changing due to their fast division rate and is strongly affected by the food we consume. In one particularly large study (215 infants aged 6-12 months), a comparison between formula milk with probiotic supplementation and formula milk alone was made and a series of health markers were monitored closely. Infants who received formula with probiotics showed a 46% reduction in the incidence rate of GI infections, 27% reduction in the incidence rate of the common cold and a 30% reduction in the total number of infections at the end of study period when compared to infants who were only fed formula (Maldonado et al J Pediatr Gastroenterol Nutr 2012).

Another large trial (454 mother-baby pairs), the Swansea Baby – Allergy Prevention Trial, was conducted to investigate the effect of probiotic administration in the prevention of allergy development in infants over 6 months and following up after 2 years. The results showed a 57% reduction at 2 years. This study was the first of this kind to show supplementation of good microbiota, for only the first 6 months of life, can positively shift the developing immune system to acquire the microflora as its own ultimately creating long lasting health benefits into adulthood. This finding is groundbreaking, as when starting to supplement with probiotics as an adult, the health benefits only last with continual probiotic supplementation (as seen in the research thus far.)

Cough and colds are the most common infections we experience – often being a matter of “when” rather than “if”. Commonly adults catch a virus 2-3 times per year and children 3-8 times per year and probiotics have been shown to profoundly alleviate several aspects of inevitable annual sickness. The PROCHILD study evaluated 57 children aged between 4 and 6 years in a pre-school setting for 6 months and monitored illness. Total number of days with cold symptoms (sneezing, sore throat, cough, runny/blocked nose) had a 51% reduction in the probiotic group! The frequency of occurrence of cold symptoms reduced by 33% in the group taking probiotics. Most importantly, there was a 30% reduction in absence from preschool in the children taking probiotics! (Garaiova I et al 2014 Eur J Clin Nutr, doi: 10.1038/ejcn.2014.174)

The increasingly recognized profound impact that the microbiome has on human health cannot be underestimated – with impacts on virtually all aspects of human physiology.
Optimizing your child’s gut bacterial balance can be one of the most important things you can do to provide a foundation for health into their future. It is encouraged to talk to a naturopathic doctor or another health care professional who is educated in the latest research to help guide probiotic supplementation based on individual health needs. We are only beginning to understand the potential of this manipulation of gut flora and it provides a huge level of promise for the future.
Botanical Medicine and the Developing Immune System

Herbal medicine has been used for centuries all over the world and contrary to some belief it can be very effective in supporting a newborn’s immune system in a very gentle and safe manner. The best way to prevent infection in an infant is to grow a healthy baby during pregnancy. A healthy baby is likely to have a well-functioning immune system with optimal resistance to illness. Good nutrition during pregnancy is one the most important factors in decreasing a baby’s susceptibility to infection.

An effective way to stimulate a newborn’s immune system as they fight off a general infection is the use of botanical herbs, which have the ability to do so in a safe and gentle way without taxing the body. Botanical herbs will decrease the duration and severity of symptoms during an infection while still allowing the normal immune response to take place without suppressing it.

The following is a brief description of two herbs that the literature has found to be effective when treating general infections in newborns:

St. John’s Wort (Hypericum perforatum): mainly known for its use as an antidepressant, antimicrobial, sedative and anti-inflammatory. In addition, to it’s commonly recognized use as an antidepressant, St. John’s Wort is also known to be a sedative and restorative nervine with a potent calming effect. Its antimicrobial properties make it very effective in the treatment of upper respiratory and intestinal infections. This herb is also particularly useful in the presence of inflammation. It may also be used as an earache oil to treat the pain as well as the infection associated with ear conditions in infants.

Echinacea spp.: Well known for its immune stimulating effects, it is also a very potent anti-inflammatory, antimicrobial and antioxidant. It can be very useful in treating upper respiratory tract infections as well as eye infections. As an alternative to providing this herb to the baby directly, a nursing mother can also take an Echinacea tincture some of which will pass through her breast milk to the baby. Echinacea decreases the duration of colds and reduces inflammation both internally and externally, and enhances overall resistance to illness. This herb is safe for young children as long as the dose is appropriate for their weight.
The previous descriptions of probiotics and botanicals are not meant to serve as a prescription, please see your Naturopathic Doctor to learn more about safety and dosages.

 

Dr. Kate Mclaird, ND & Dr. Nadine Khoury, ND.

 

References:

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Food as Medicine: Turmeric the Great

I’m excited to share a special recipe with you today. Chiang Mai Noodle Soup is a packed with complex flavours, and rich with turmeric. One of the most important lessons I teach is that the food we ingest should be our primary medicine. A wellness powerhouse, here are just some of the health benefits of Turmeric:
Anti-inflammatory
Powerful antioxidant
Boosts brain-derived neurotrophic factor (AKA lowers risk of     brain diseases)
Contributes to lowering risk of heart disease
Anti-cancer properties
Linked to prevention and treatment of Alzheimer’s disease
Anti-depressive effects

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Shedding the Chemical Burden

As the naturopathic doctor at the Toronto Wellness Centre, I attended the Green Living Show at the Toronto Metro Convention Centre, to explore what was new on the market to offer to our patients! I was astounded at the number of new green products that are available on the market, and moreover, companies making it ridiculously easy to convert to green – there really aren’t any excuses anymore!

Did you know!?

The EWG (Environmental Working Group) conducted a survey of 2300 people and the results showed that “on average, respondents use nine products daily. These contain 126 unique ingredients. One man in 100 and fully 25 percent of women surveyed apply 15 or more products each day.” With these types of numbers of exposure to products with potential long term health effects, we need to start taking action.

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How to Bite the Sugar Craving for Good

Toronto Wellness Centre’s own naturopathic doctor, Dr. Kate McLaird ND tackles sugar, and how to handle your sweet-tooth and those overwhelming cravings:

We’ve all been there at one point or another – that strong craving for something sweet, whether it’s the sweet pick-me-up in the late afternoon, the après-dinner dessert with tea or coffee, or perhaps the ice cream cone you associate with precious family time on the weekends. Suddenly these sugar cravings start to become more and more frequent, and even harder to ignore – why does this happen!? 

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