Naturopath in Burnaby and Virtual Care Across BC | Dr. Mélanie DesChâtelets, ND

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The Weekly Lunch Prep – Salad In A Jar

 

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Salad In A Jar [Concept]

Eating healthy is often tied with the notion that it will take much more time and much more money to make it happen.  I believe it to be false in so many ways.  It sure is true that some healthy things are more expensive but one day of unpreparedness and a quick stop over to the food court and the numbers are all the same if not worse for the junk eating. One of my first posted recipes is not a specific recipe but a concept that has revolutionized my "lunch".  Having a salad for lunch is not a novel concept for me.  I'm always counting my vegetable intake and I know counting on 4-5 servings at lunch is a sure way to make me successful on most days.  I like to think of it as my phytonutrient prescription. Prior to this revolutionary concept, I came across on a blog I'd quickly throw things together in the morning.  The salad wasn't always fancy that's for sure. I was introduced to the salad in a jar concept and I have been sold ever since.  How would you like to prep your lunches for the week in not much more time it took you to prepare one?  How would you like to have the time to make it a tad bit fancier and tastier? All these benefits while saving money along the way?  The good old mason jar is the answer.  I'd recommend a large neck screw top so it's easier to get the salad out.  You'll also need to keep one large salad bowl and fork at work.

Instructions

Step #1 invest in good quality extra virgin olives and balsamic vinegars.

  1. One:  They taste way way better Two: They actually provide health benefits like antioxidants.
  2. Check out Olivesontap.com you can have the fun of tasting all the oils and vinegars in the store (North Vancouver, BC) or if you are not local they ship Canada-wide.  Another option is to find your local sources at truthinolive.com.  Olive oil is #1 among the
  3. top fraudulent foods
  4. .

Step #2 invest in some good quality pieces that will spice up the salad!

  1. How about dried blueberries, cranberries?
  2. How about some raw nuts.  And for a treat some caramelized walnuts?

Step #3

  1. Aim for getting fruits and vegetables that fall under the colours of the rainbow.  The more variety in colour the more diverse the nutrients you are eating
  2. Putting it all together.
  3. Put olive oil and balsamic vinegar at bottom of mason jar.
  4. Then place hard vegetables that do well marinating (peppers, carrots etc.)
  5. Layer with more fragile stuff like green leafy vegetables.
  6. Think of protein sources in order to make your salad more sustaining (pre-cooked chicken, nuts, seeds, legumes)
  7. Close and put in the fridge
  8. Bring to work and eat 4-5 servings of veggies yay!

Recipe Notes

When end up saving so much time because the difference to chop carrots for 1 day vs 7 is negligible!  The barrier you create between the oil & vinegar with the hard vegetables ensures the green leaves stay fresh and crispy for the week!

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Bioimpedance Analysis (BIA) Pre-Test Preparation

Pre-Test BIA Preparation

To ensure best results please observe the following pre-test guidelines:

  • No exercise, caffeine or food within 4 hours prior to taking the test.
  • No alcohol consumption within 24 hours prior to taking the test.
  • Drink 2 to 4 glasses of water 2 hours prior to taking the test. You may void as needed.

The conductive medium in the body is water. Standardizing pre-test preparation will reduce the influence of temporary hydration or dehydration on test results.

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How to share my labs for better collaboration [Lifelab’s MyCareCompass, Formely MyEHealth]

A big part of being empowered with your health care is owning your lab results.  I always recommend my patients keep a folder with all their lab results.  It’s empowering when you have the opportunity to ask for second opinions or simply have the data to understand what the results mean.  Putting things in perspective is important.

In BC,  My Care Compass (previously called Myehealth.ca) is a Lifelab website that allows you,  once registered, to receive your own lab results.

Here is a step-by-step guide on how to share your secure lab results.  The contact information is relevant to our office but if you are the patient of someone else the initial steps will help you get it to whomever you choose to share.

#1 (If needed) Create an account with MyCareCompass by Lifelabs

Create a my compass care account (previously myehealth).  This is a one-time step.  If you have never created this account in the past the NEXT time you go to lifelabs for bloodwork ask for a code in order to register.  This is required to initiate your account.  From this day on you will automatically receive your lab results in your account.  This will not retroactively bring in your past bloodwork results. If you can’t remember if you have created this in the past try to reset your password. 

#2 Log in to MyCareCompass (Formely MyEHealth)

Log in to MyCare Compass by Lifelabs bc.mycarecompass.lifelabs.com  

Log in to My Care Compass

#3 Select Reports in the top menu

Select Tab Reports

#4 Download All Reports in 1 PDF following these steps

Step 1 Change drop down menu to ALL VISITS.

Step 2 Select the top box in order to select all bloodwork at once.

Step 3 Print PDF and save to a location on your computer you can easily retrieve.

#5 Securely Share Reports with Dr Mélanie ND

{Preferred & Meets Security Requirements} Log in to your Practice Better Account and upload this document securely under the document tab of your profile. Better Practice Login here.

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MEDIHERB: Withania Complex

MEDIHERB: Withania Complex 

History

The Withania Complex consists of a unique blend of Withania, Licorice, Skullcap, and Korean Ginseng that acts as an effective adrenal support.

Due to increasing stress loads, the body has developed defense mechanisms that allow one to deal with life-threatneing dangers. This response is known as the the “fight-or-flight” reaction. When the individual perceives threat, the body moves into “high gear” providing energy, speed, and concentration to fight or to run. This is accomplished through nerve and hormonal signals, which encourage the adrenal glands to release hormones. An important group of hormones produced by the adrenal glands are the glucocorticoids. They act to enhance resistance to stress and support for your health.

Although many of the stressors that our ancestors had faced are now erased, the persisting challenges of modern life cause the body to be in a constant state of stress. This chronic stress may manifest itself as sleep difficulties, digestive upset, and/or poor concentration.

Withania (otherwise known as Ashwaganda) has been traditionally been used in India as a general body tonic. It provides energy during times of temporary stress and gently strengthens the nervous system. Skullcap is a nerve tonic which supports vitality, cognitive function, and nervous system health. These effects are particularly beneficial during temporary stress. Korean Ginseng has also been used in the traditional Chinese system to support the nervous system. The potent blend of the adaptogenic herbs in the Withania Complex counteracts the effects of stress, allowing you to feel better, stronger, and healthier.

 

Indications

  • Helps increase endurance and stamina
  • Beneficial during times of stress
  • Helps maintain general well-being

 

Contraindications

  • Consult health care practitioner prior to use if you have diabetes, hypokalemia, or if you are taking any kind of hormonal therapies, diuretics, potassium depleting agents, CNS depressants, benzodiazepines, herbs with sedative properties, MAO inhibitors
  • Consult health care practitioner if symptoms persist
  • DO NOT USE if you are pregnant, breastfeeding or if you have impaired kidney or liver functions, high blood pressure, or heart disease
  • Discontinue use 7 days prior to general anesthesia

 

 

Each tablet contains:
Withania somniferia (Withania) extract equivalent to dry root                            950 mgGlycyrrhiza glabra (Licorice) extract equivalent to dry root                               750 mg

Scutellaria lateriflora (Skullcap) extract equivalent to dry root                          470 mg

Panax ginseng (Korean Ginseng) extract equivalent to dry root                         100 mg
standardized to contain ginsenosides calculated as Rg1 and Rb1 1.86 mg

 

 

 

 

References

1 Mayo Clinic Staff. Stress: Unhealthy response to the pressures of life. 12 September 2006. Available from www.mayoclinic.com/print/stress/SR00001/METHOD=print. Accessed May 2007.

2 Guyton AC, Hall JE. Textbook of Medical Physiology, 10th Edn. W.B. Saunders, Philadelphia, 2000.

3 Wagner H, Norr H, Winterhoff H. Phytomed 1994; 1(1): 63-76

4 Bone, K.  Clinical Guide to Blending Liquid Herbs. Herbal Formulations for the Individual Patient. Churchill Livingstone, USA, 2003.

5 Mills, S. The Dictionary of Modern Herbalism. Thorsons, London, 1989.

6 Mills SY. The Essential Book of Herbal Medicine. Penguin Arkana (Penguin), London, 1991.

7 American Herbal Pharmacopoeia. Ashwagandha Root – Withania somnifera: Analytical, Quality Control, and Therapeutic Monograph. American Herbal Pharmacopoeia, Santa Cruz, April 2000.

8 Kappor LD. CRC Handbook of Ayurvedic Medicinal Plants. CRC Press, Boca Raton, 1990.

9 British Herbal Pharmacopoeia. BHMA, Bournemouth, 1983.

10 Holmes P. The Energetics of Western Herbs: Treatment Strategies Integrating Western and Oriental Herbal Medicine, Vol 2, Revised 3rd Edn. Snow Lotus Press, Boulder, 1998.

11 Pharmacopoeia Commission of the People’s Republic of China.  Pharmacopoeia of the People’s Republic of China, English Edn, Vol 1. Chemical Industry Press, Beijing, 1997.

12 Venkataraghavan S, Seshadri C, Sundaresan TP et al. J Res Ayu Sid 1980; 1: 370-385.

13 Kuppurajan K, Rajagopalan SS, Sitaraman R et al. J Res Ayu Sid 1980; 1: 247-258.

14 Roy AS, Acharya SB, De AK et al. International Seminar – Traditional Medicine, Calcutta, Nov 7-9, 1992: p 161.

15 Kraus SD. J Exp Med 1958; 108(3): 325-328.