Ottawa Naturopath – Graham Beaton BHSc, ND – Ottawa Doctor of Naturopathic Medicine

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Can you lower your blood sugar by eating foods in a different order?

Nov 29

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A small pilot study by Shukla et al. in Diabetes Care (2015) suggests that you can.

What did the researchers do?

  • 11 type 2 diabetic individuals who were treated with metformin participated.
  • On two mornings, separated by one week, the participants were fed a breakfast consisting of bread (chibatta), chicken breast (skinless), salad (lettuce and tomato salad with vinaigrette) and steamed broccoli (with butter) and orange juice
  • For the first breakfast, the participants started their meal by eating the bread and drinking the orange juice, waiting 15 minutes, then consuming the remainder of the food (chicken, salad and broccoli). The following week, the order of the breakfast was reversed (participants ate the chicken, salad and broccoli before eating the bread and orange juice)
  • Blood sugar levels and insulin levels were subsequently measured at 30, 60 and 120 minutes after the start of both meals

What was found?

  • The participants had lower blood sugar levels when starting their meals with the chicken and vegetables at all times measured (blood glucose reduced by 28.6%, 36.7% and 16.8% at 30, 60 and 120 minutes respectively)
  • In addition, insulin levels were significantly lower at 60 and 120 minutes following the meal

Take home message

  • For diabetics, it is not only important to consider the quantity and type of foods you eat, but also the order in which the foods are consumed. This may allow you the potential to better regulate your blood sugar levels long term, reducing the risk of future disease.

Graham Beaton is a naturopathic doctor practicing in downtown Ottawa. If you have questions about managing your diabetes or how seeing a naturopath can improve your health, please call 613-290-6115.

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Concerned about the health of fried foods?

Nov 17

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An interesting article published in the journal Vascular Pharmacology by Chun-Yi NG et al (2014) looking at the relationship between heating (and reheating) vegetable oils and cardiovascular disease risk factors.

Specifically, the article details the changes in chemical composition of cooking oils when exposed to heat. These chemical changes result in the degradation of the cooking oils, which become toxic to health. Furthermore, prolonging the exposure of cooking oil to heat (e.g. oil in a deep fryer that is heated for several days in a row), results in further degradation, increasing the amount of harmful compounds in the oil.

There are many health effects, including:

  • Increased vascular inflammation
  • Increased deposition of fatty plaques on the walls of arteries
  • Increased levels of low density lipoproteins (LDL – bad cholesterol) and lower levels of high density lipoproteins (HDL – good cholesterol)
  • Formation of trans fatty acids (a type of fatty acid that greatly increases the risk of atherosclerosis)
  • Hardening of blood vessels,
  • Increased blood pressure

These health effects can lead to

  • Increased risk of heart attack and stroke.

To summarize, heating vegetable oils alter their chemical composition resulting in the formation of multiple harmful chemicals. Deep frying further increases the presence of the harmful chemicals by exposing vegetable oils to high heat for extended (and repeated) periods of time. So the next time you are considering eating deep fried foods – stop, think, and give your cardiovascular system a break.

Graham Beaton“>Graham Beaton is a naturopathic doctor practicing in downtown Ottawa. For an appointment or for more information on how naturopathic medicine can help you, please call 613-290-6115.

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Moroccan Eggs

Nov 15

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Looking for a healthy breakfast option to use fall leafy greens?

Moroccan Eggs

Moroccan Eggs

Ingredients

  • Olive Oil
  • Swiss Chard – 1 bunch – stems removed and sliced, leaves cut into ribbons (can substitute with kale, collard greens, spinach)
  • Crushed Tomatoes – 1 can
  • Cumin Seeds – 1 tsp
  • Onion – yellow – 1 medium – finely chopped
  • Garlic – 5 cloves – chopped/crushed
  • Chili – red or green, seeded and sliced
  • Paprika – ½ tsp
  • Cayenne – pinch
  • Saffron – 1 pinch
  • Eggs – 1-2 per person
  • Salt and pepper

Directions

  • Preheat oven to 375 degrees Fahrenheit
  • In a large oven proof skillet heat olive oil over medium heat. When warmed, add swiss chard stems and sautee for 5 minutes until beginning to be tender. Remove stems from pan from pan.
  • Using same warmed skillet, add olive oil and cumin seeds. Let them fry until fragrant (1-2 minutes).
  • Add onion, season with salt and pepper. Cook for 7-10 minutes until softened.
  • Add tomatoes, Swiss chard stems, chili, paprika, garlic, cayenne and saffron (optional). Reduce heat to low. Cook for 15 minutes until sauce thickens. Add Swiss chard leaves and cook until wilted. Taste, and add more salt and pepper if needed.
  • Create divots (one divot per egg) in the sauce and break egg into the divot. Sprinkle with salt, pepper and paprika.
  • Place skillet in oven and bake for 10-12 minutes (or until whites have set).

For more on healthy eating, contact Graham Beaton“>Graham Beaton naturopathic doctor at 613-290-6115. Graham is in practice a few blocks south of Somerset St and Elgin St in Ottawa.

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Healthy Recipes – A New Series

Jul 19

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Over the next several months, watch for at least one healthy recipe or interesting cookbook per week. Some of the recipes posted will be mine, or I will post a link to a website or cookbook where they can be found. The key to the recipes is that they will be seasonal, they have to be healthy, and most importantly, taste good.

Please comment (on twitter) on ones that you have tried, or give me suggestions for future postings.

To start off, here are a few existing recipes from my website, and a desert from Francis Mallmann.

The following desert is from Francis Mallmann and can be found in his cookbook “Mallmann on Fire”. The recipe found in the link is an adaptation from the original and can be done either on a grill (using a cast iron trying pan or pizza stone) or on stove top.
Note – you can cut back on the sugar and butter in the recipe.

For more recipes, keep watching for blog posts or follow me at (on twitter).

For more information on food or healthy eating, please call 613-290-6115. I am a Naturopathic Doctor practicing in downtown Ottawa.

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Grilled Rainbow Swiss Chard Salad with Leeks, Zucchini and Seared Cherry Tomatoes

May 10

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As spring has arrived and the Lansdown Farmers Market has moved outdoors, there are many vegetables arriving at the market to make great fresh salads. Here is an easy grilled salad that makes a great side for any summer dish.

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Ingredients:
For the salad:

  • Seared cherry tomatoes – 2 to 3 cups
  • Rainbow swiss chard – 1 to 2 bunches
  • Leeks – 2 – sliced in half
  • Zucchini – 2 to 3 – sliced in half
  • Butter – 1 tbsp
  • Olive oil – 1/4 cup

For the dressing:

  • Ginger – 2 to 3 tbsp grated
  • Lemon – 1 zested and juiced
  • Olive oil – 1/3 to 1/2 cup
  • Garlic – 2 to 3 cloves crushed
  • Salt and freshly ground pepper

Directions
For the seared cherry tomatoes:

  • Slice the cherry tomatoes in half.
  • Put butter in large cast iron pan and melt.
  • Put cherry tomatoes sliced side down in pan. Sprinkle with sea salt Cook tomatoes without moving them for 5 to 10 minutes. The tomatoes have finished cooking when they are have started to caramalize (when they have browned).
  • Remove from heat and set aside.

For the dressing:

  • Mix grated ginger, olive oil, lemon juice and zest, crushed garlic, salt and pepper.

For the salad

  • Soak rainbow chard for a few minutes in water.
  • Rub zucchini and leeks with olive oil.
  • Grill the rainbown chard until starts to brown. Remove from heat. Cut the leaf from the stem. Slice stem thinly (into 1/2 to 1 cm slices). Roughly tear the chard leaves.
  • Grill the leeks and zucchini until softened. Remove from heat. Slice leeks and zucchini thinly (1/2 to 1 cm slices).
  • Mix the rainbow chard leaves, stems, zucchini, leeks and tomatoes.
  • Add dressing to salad.

For more recipes click here.

If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

Graham Beaton is a Naturopath practicing in downtown Ottawa.

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Quinoa Salad with Cherries and Beets

Apr 19

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Quinoa Salad with Cherries and BeetsIngredients
For salad:

  • Quinoa (black) – 1 cup cooked
  • Beets – 1 or 2 – shaved
  • Cherries – 2-3 cups halved
  • Cilantro – 1 bunch chopped
  • Parsley – 1 bunch chopped
  • Dill – 1 bunch chopped
  • Mint – 15 leaves chopped
  • Pistachios – 1 cup chopped

For dressing:

  • Limes – 2 – zested and juiced
  • Lemon – 2 – zested and juiced
  • Olive oil – ½ to 1 cup
  • Garlic – 2-3 cloves crushed
  • Salt and freshly ground pepper

Directions

  • Cook quinoa. Set aside to cool.
  • Mix quinoa, beets, cherries, cilantro, parsley, dill, mint, pistachios together.
  • Zest and juice limes and lemons. Mix with olive oil. Add crushed garlic. Add salt and pepper.
  • Mix salad and dressing.

If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

Graham Beaton is a Naturopath practicing in downtown Ottawa.

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Lentil Salad with Apple, Swiss Chard and Cilantro

Apr 19

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Lentil Salad with Apples and Red ChardIngredients

  • Puy lentils – 1 cup
  • Red Swiss Chard – 1 bunch – stems removed from leaves and sliced thinly
  • Leaves roughly chopped
  • Celery – 2 to 3 ribs – sliced into thin diagonal slices
  • Raisins – 2 handfuls
  • Lemon – 1 – juiced and zested
  • Apple – 2 – sliced thinly
  • Green onions – 1 bunch – sliced thinly
  • Leek – 1 medium – thinly sliced
  • Cilantro – 1 bunch – leaves chopped
  • Olive oil – ½ to ¾ cup for dressing + extra for cooking vegetables
  • Garlic – 1 clove finely chopped or crushed
  • Salt and ground pepper

Directions

  • Cook lentils in water for approximately 20 minutes (when done, the puy lentils will be firm). Drain, extra water. Set aside to cool.
  • Heat olive oil over medium heat. Sautee leeks for 5 to 10 minutes until softened. Add sliced Swiss chard stems and 1/3 of the sliced celery. Sautee for 3-5 minutes stirring frequently. Add Swiss chard leaves. Cook for additional 2-3 minutes. Remove from heat.
  • Mix lentils, sliced apples, green onions, chopped cilantro, sautéed vegetables, sliced celery. Add raisins.
  • Mix olive oil, lemon zest and juice and garlic.
  • Mix salad with dressing and serve.

If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

Graham Beaton is a Naturopath practicing in downtown Ottawa.

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Borscht

Jan 26

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Ingredients

  • 1 ounce dried mushrooms (porcini, reishi, shiitake, or other)
  • 4-5 medium or 3 large beet – peeled and diced
  • 2 cloves garlic, peeled and thinly sliced
  • 1 tsp sugar
  • 1 tbsp olive oil
  • 1 med onion, chopped
  • ½ lb turnips, peeled and diced
  • ½ lb carrots or parsnips, peeled and diced
  • 2 cup shredded cabbage
  • 4 cups vegetable stock
  • Water – 4 cups (possibly more)
  • ½ tbsp sherry vinegar
  • 2-3 bay leaves
  • 10 stems parsley
  • Fresh dill
  • Lemon juice from ½ lemon
  • Salt and pepper to taste

    • Directions:

    • Boil 4 cups of water.
    • Place dried mushrooms in a bowl. Pour boiled water over dried mushrooms. Let sit for 30 minutes. Strain. Squeeze mushrooms over strainer to extract remaining liquid. Rinse mushrooms, and then chop.
    • In a large pot, combine oil, onion and garlic. Cook stirring occasionally until tender. Add turnips, carrots/parnips, cabbage, beets and dried mushrooms along with the mushroom stock and vegetable stock. If vegetables are not covered in liquid, add water. Add bay leaves, parsley and salt and pepper. Bring to a boil, lower heat, cover and let simmer for 40 minutes. Add lemon juice.
    • Remove bay leave and parsley.
    • Chop fresh dill.
    • Garnish bowls of borscht with dill.

    If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

    Graham Beaton is a Naturopath practicing in downtown Ottawa.

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    Lemon Zested Kale Chips

    Jan 26

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    Ingredients:

  • Kale – 1-2 bunches rinsed, dried, stemmed and torn into 2 inch pieces
  • 2-3 tbsp extra virgin olive oil
  • 1 tsp sea salt
  • Zest from 1 lemon

    • Directions:

    • Preheat oven to 350 degrees.
    • Place kale pieces in single layer on a baking tray lined with parchment paper.
    • Drizzle with olive oil. Sprinkle salt.
    • Bake for 10 to 12 min.
    • Sprinkle with lemon zest.

    If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

    Graham Beaton is a Naturopath practicing in downtown Ottawa.

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    Sautéed Brussels Sprouts with Shaved Radishes

    Jan 26

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    Ingredients:

    • Brussels sprouts – halved or quartered (depending on size) or thinly sliced
    • Radishes – thinly sliced
    • Garlic – 1 clove crushed, chopped or sliced thinly
    • Olive oil
    • Salt and pepper

    Directions:

    • Heat a frying pan on medium heat.
    • Add olive oil and garlic to pan, cook until pale gold color.
    • Remove garlic from pan.
    • Reduce heat and put Brussels sprouts in pan cut sides down. Sprinkle with salt and pepper.
    • Cook Brussels sprouts until crisp-tender and color and they are browned.
    • Remove from heat.
    • Mix Brussels sprouts with cooked garlic and radishes that were thinly sliced.

    If you have any questions about your diet, foods, meal options or how Naturopathic Medicine can help you, please call 613-290-6115.

    Graham Beaton is a Naturopath practicing in downtown Ottawa.

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