by Dr. Talia Marcheggiani, ND | Jan 25, 2012 | Asian Medicine, Ayurvedic Medicine, Balance, Diet, Digestion, Exercise, Finding yourself, Mental Health, Yoga
This is the second part of a series I am writing on the ayurvedic Doshas: a combination of natural elements that characterize our unique physical, emotional and mental constitutions.
Click here to read Part 1 – Vata Dosha. Identifying your own constitution helps you learn more about your tendency towards imbalance so that you can develop lifestyle practices to bring yourself back into a balanced state of health.
Pitta Dosha is a mixture of fire and water elements. People who are dominantly of Pitta constitution exhibit some or all of the following characteristics:
– Muscular, average build
– Firey temperament: competitive, tendency towards anger and frustration
– Oily complexion that is sometimes reddish (red-tinged hair, rosy skin)
– Possession of a fast metabolism: the ability to digest food quickly, feeling ravenous if forced to skip a meal
– Aversion to heat
– Tendency towards inflammatory disorders
– Inspirational speaker, concerned with themes of justice and “sticking up for the little guy”
– Hard-working, ambitious, organized and achievement-oriented
Pitta types are firey in both personality and physical constitution. They are often leaders in society, hard-workers and can be competitive. They are very intelligent but have the tendency towards anger and frustration at others’ incompetence. Pitta types rarely suffer from digestive complaints because of their strong, firey digestion (unless they abuse spicey foods or alcohol). They mainly suffer from inflammatory complaints such as arthritis, acne or migraines. Pittas have the tendency to overextend themselves. They represent the constitution that is most susceptible to conditions of the over-stressed (stomach ulcers, high blood pressure, etc).
Balancing Pitta involves cooling down. As with Vata dosha, Pitta benefits from meditation and slow movement. Creamy, cooling foods such as fruits and smoothies help Pitta people lower their revved up body temperature. An exercise that is recommended for those who are feeling agitated and frustrated is to lie outside (preferably in decent weather) and gaze at the open sky. Performing this routine for 30 minutes greatly reduces Pitta agitation and helps re-balance an otherwise firey, overly stressed constitution.
I firmly believe that most students at the Canadian College of Naturopathic Medicine are of predominantly Pitta constitution! This Dosha is predominant in high-profile business people and politicians (think Jack Layton). When balanced, Pitta people have the potential to become very successful leaders and make lasting changes to society.
Visit this blog tomorrow (Thursday) for Part 3 – Kapha Dosha.
by Dr. Talia Marcheggiani, ND | Jan 24, 2012 | Asian Medicine, Ayurvedic Medicine, Balance, Diet, Digestion, Exercise, Finding yourself, Meditation, Preventive Medicine, Self-care, Yoga
Ayurveda is the ancient Indian science of healing meaning “Science of Life” (maybe that’s why I was drawn to a degree in Life Sciences!). Similar to Traditional Chinese Medicine, ayurveda uses the elements as a means of understanding certain properties of nature.
Ayurveda’s 5 elements differ from those of The 5 Element Theory of TCM. They are: ether (space), air, water, fire and earth. Distinct combinations of these elements form to create 3 Doshas: Vata, Pitta and Kapha. These Doshas characterize various properties of nature and, in humans, combine to form a unique constitution. Achieving a perfect health balance has much to do with pacifying the dominant Dosha that characterizes your individual self and enhancing less dominant Doshas.
Vata Dosha is made up of the elements air and ether. A person who is predominantly Vata will have some of the following characteristics:
– Thin build, difficulty putting on weight
– Shorter or taller than average
– dryer hair that may break easily and is typically curly
– Tendency towards nervousness or anxiety
– Digestive problems (excess gas, bloating)
– Tendency to move or fidget
– Naturally creative and spontaneous
– Has a hard time staying on task
Vata is airy and like the wind. Therefore, people who are dominant in this dosha tend to have drier skin and hair, feel ungrounded and anxious at times, often get distracted and have a harder time staying on one task. When balanced, Vata types are very creative, sensitive individuals who are full of ideas and inspirational energy. They thrive as artists and working in creative think tanks, in a setting where they can generate a million ideas at once.
Balancing Vata dosha involves setting a routine. Vata should wake up, have meals and go to bed at the same time everyday. Sleeping in (if possible) to the later hours of the morning is beneficial. Vatas are balanced by eating lots of warm, cooked and oily foods (soups, stews and curries), which help combat their tendency towards dryness and flighty digestion. This constitution also benefits from slow, constant, repetitive exercise such as restorative or yin yoga and long, gentle walks. Lying in “corpse pose” with pillows across the thighs will help weigh a Vata aggravated person down. That, combined with meditation, can help balance a nervous Vata mind and help ground Vata’s airyness.
Visit my blog tomorrow (Wednesday) and Thursday for Part 2 – Pitta Dosha and Part 3 – Kapha Dosha!
by Dr. Talia Marcheggiani, ND | Jan 23, 2012 | Cooking, Diet, Food, Nutrition, Recipes, Supplements
At my school, The Canadian College of Naturopathic Medicine, smoothie breakfasts are very vogue. I personally haven’t fallen to the tradition, preferring to start my day with something more substantial and warm, like steel cut oats. However, after the 2012 Supplier Show at our school, I ended up with a few single-portion packets of protein powder. So, for one week, I decided to give smoothie breakfasts a try.
Here is a winning recipe I came up with:
Black and Green Chocolate Banana Smoothie
– 1 packet of chocolate protein powder by Cytomatrix (this is the product I happened to have a sample of, but you can choose your brand of preference)
– 1 ripe banana
– 1/2 cup of blackberries
– 1 cup of almond milk (unsweetened)
– 1/2 cup of water
– 1 tbsp of chlorophyll (can be replaced with 1/2 cup of raw spinach, kale leaves or any other green of choice)
Blend all ingredients together until smooth and enjoy!
The smoothie came out thick, dark and delicious! I usually have breakfast around 6:30am in order to begin my morning commute to CCNM. As a result, I end up feeling hungry around 10am, even with a substantial breakfast of steel cut oatmeal. However, this smoothie got me through my morning acupuncture and pharmacology classes without so much as a hunger pang. It’s also a fast, easy and delicious way to increase fruit and vegetable intake in the morning.
After this week-long experiment I’ll definitely be making more protein and antioxidant-rich smoothies to get me through my mornings!
by Dr. Talia Marcheggiani, ND | Jan 20, 2012 | Art, Balance, Colombia, Finding yourself, Love, Meditation, Mental Health, Mindfulness, South America, Travel
There’s always been something about the idea of Art Therapy that drew me in. I’ve always had a passion for creative expression and believe, based on my own personal experience, that the very nature of creating a work of art carries with it rich therapeutic value. While in Colombia this past summer when I had the opportunity to organize a series of weekend activities with the foundation I was volunteering with, Fundamor, a home for children with HIV/AIDS, I knew that an art therapy activity would have to have a central role in my plans.
(more…)
by Dr. Talia Marcheggiani, ND | Jan 19, 2012 | Cooking, Diet, Digestion, Family, Food, Recipes
Since beginning classes at CCNM, I’ve entered into a three-way conflict between knowing I shouldn’t eat gluten, knowing I love all things gluten and, well, my Italian grandmother, Nonna.
As most of you know, I live with Nonna and Nonna is not impressed with the evolving disdain the rest of the world is beginning to hold for her pasta, even if it is GMO-modified. In her 84 years of life, I think she’d be hard pressed to think of a day she spent away from gluten. Nonetheless, we’ve been experimenting with some variations of rice pasta and recently I’ve been trying with spaghetti squash pasta.
Although you’ll never fool an Italian with spaghetti squash, it does look surprisingly like spaghetti and produces some of that same, soft, pleasant mouth-feel that pasta gives us. One cup boosts only 42 calories (compared to around 200 for a cup of pasta) and carries with it far more vitamins and minerals than any type of pasta (no matter how delicious) could ever hope to. Nevertheless, I decided to feed Squash Pasta to a true Italian (Nonna) and see if it passed the test.
How to make it:
I bought one whole spaghetti squash from Fiesta Farms, sliced it in half, removed the seeds with a spoon, sprinkled a tiny amount of olive oil on its face and put it face down on a cooking sheet. 
Set the oven to 375 degrees and wait 40 minutes.
Take the squash out and let cool. Then I scraped off all the insides (everything but the rind) into a bowl.
Add your favourite Italian sugo, or pasta sauce (more on that in another post), and serve with Insalata Della Nonna (radicchio, fennel, red pepper and lettuce, topped with extra virgin olive oil and homemade apple cider vinegar) e buono!
The verdict? Nonna decided to make her wheat pasta on the side, just in case. She kept calling the spaghetti squash zucca (her word for zucchini). She said “Chi mangia zucca e beve l’acqua, alza la gamba e la zucca scappa,” (He who eats zucchini and drinks water, lifts their leg and the zucchini escapes) meaning squash is water, not substantial, like, you guessed it, pasta! Ok, Nonna. She did say that she would never go so far as to make it herself, but she liked it. That’s food critic speak for “The most delicious thing I ever ate!” I award this recipe an Italian Pass!
by Dr. Talia Marcheggiani, ND | Jan 18, 2012 | Animals, Art, Balance, Finding yourself, Mindfulness, Nature, Preventive Medicine
The Vis Medicatrix Naturae, or the healing power of nature, is at the core of naturopathic philosophy. This power, present in all living things, is the blueprint for optimal health and well-being.
(more…)
by Dr. Talia Marcheggiani, ND | Jan 17, 2012 | Acupuncture, Anti-aging, Asian Medicine, Sex, Sexual Health, Traditional Chinese Medicine
In Traditional Chinese Medicine, sexual health is largely managed by the Kidney organ system.
Keep in mind, of course, that as with all organ systems of TCM, when we speak of the “Kidney” we are not talking about the actual, Western kidneys. TCM must be understood as its own paradigm, and students must try to refrain from drawing too many parallels with Western medicine, as it only serves to confuse and frustrate, rather than educate and enlighten.
That being said, In TCM the Kidneys are in charge of essence, an important yin energy. We are born with a set amount of essence, which, unlike Qi, can never be replenished. When we age, our essence is slowly depleted, causing our hair to turn grey and fall out, our face to show signs of aging and our teeth to loosen and fall. If that didn’t sound like fun already, there is also an increase in sexual dysfunction as energy levels and libido lower. Therefore, sexual dysfunction, which is everything from low libido to impotence, usually indicates a problem with Kidney energy.
Unfortunately, while Kidney essence garners sexual and reproductive health, it is also depleted by engaging in sexual intercourse. According to the book Behind the Jade Screen by Dr. Hong Zen Zhu, we can never replenish essence but there are ways in which we can conserve it, especially when it comes to sexually practices:
An exercise call Qi Gong can be used before sex to help regulate Qi. This exercise works by guiding Kidney Qi (or Kidney energy) to the sex organs to make them strong and therefore, preventing impotence from excessive loss of essence. This Qi Gong exercise involves mental concentration. It should be learned under the training of a professional Qi Gong instructor. Keep in mind that Qi Gong’s benefits extend greatly beyond sexual health and is an excellent way of preserving essence and encouraging the flow of Qi.
To prevent a loss of fluid and bodily dryness, and to prepare for intercourse, both males and females can guide their fluids by sending yin energy down to the organs. This can be done by swallowing saliva and contracting the anus. This benefit has to do with sending moisture in the right direction, which prevents the loss of moisture and important yin energy.
It is important for partners to stay mindfully in tune with their own bodies and gauge when each of their spiritual and physical energies is ready for sexual intercourse. Practicing proper timing not only keeps one aware of their body, it also helps to value the act of sexual intercourse and it’s potential to tax the body through essence depletion. It also helps and strengthens the sexual relationship with his or her partner. (In other words, according to the Chinese, if you’re not feelin’ it, don’t just do it because there’s nothing good on TV!)
According to TCM it is important not to rush sex (sorry to all you “quickie” fans out there!). In order to store or save Qi, people should try to release energy slowly by moving slowly and guiding Qi down to the lower part of the body during sex. It’s also important to practice peaceful movement during the act. Overly aggressive sexual activity (as well as excess anger) can result in energy stagnation.
There is another Qi Gong technique for men who are experiencing a loss of Qi and have a partner with adequate Qi. The exercise is called “Taking out the Qi“. In this exercise the man withdraws before ejaculation in order to try to “steal” some Qi from his partner. Again, it is important to consult a Qi Gong instructor before attempting these techniques.
After sex it is important to recover. Both partners need peaceful relaxation to give the physical Qi and life essence a chance to recuperate. Resting and relaxing after intercourse also gives the spiritual energy a chance to gather its forces.
In Traditional Chinese Medicine, there are various ideas about how often an individual can “safely” engage in sex without damaging his or her essence and thereby contributing to premature aging and sexual dysfunction. Dr. Sun Si Miao, a physician and Taoist of the Tang Dynasty who lived from 580 to 682 (101 years), gives the following guidelines for a healthy amount of sexual activity. It is important to contrast these guidelines with what we are taught to expect is “normal” from our own North American culture. I think you will find that a healthy balance lies in the middle of your own experience and the TCM recommendations given over 2500 years ago.
Teens: Contrary to what the media pressures us to believe in today’s society, in Ancient China it was thought that teenagers didn’t have enough strong, mature energy to engage in sexual activity yet.
20’s: It is healthy to have sexual intercourse once every 4 days. Engaging in sex more frequently at this age runs the risk of prematurely depleting Kidney essence.
30’s: Once every 8 days
40’s: Once every 16 days
50’s: Once every 20 days
60’s: Once a month, if the individual is fairly healthy. If the individual had a history of health disorders or generalized weakness, then only occasional sexual activities was recommended.
70’s: Whether healthy or not, sex would use up too much energy therefore sex is not recommended at all.
For those who (and I imagine there are many of you!) feel that these guidelines are extremely conservative, don’t fear! One can improve sexual function by following some of the above tips and receiving regular acupuncture treatments, which treat the Kidney meridian. There are also some simple, at-home exercises that can be done to maintain Kidney essence, good sexual energy and general health. Here is one:
The Gushing spring K-1 massage:
This is a massage of the first point on the Kidney acupuncture channel, which can be found on the sole of the foot, one third of the way from the toes to the heel.
In order to perform this massage, sit on a cushion and use left hand to hold the toes of the left foot. Then use the heel of the right hand to massage the point briskly, in a circular motion 100 times. You should feel a pleasant warmth at this point.
The purpose of this exercise is to push the Kidney energy along this meridian to help improve the connection between the Heart and the Kidney. It helps in the treatment of Kidney problems such as low sexual energy, frequent urination and impotence, and Heart problems like spiritual disorders, insomnia and anxiety. It is beneficial to soak your feet in warm water for 5-7 minutes before the exercise, then perform the massage and go directly to bed.
Hey, it’s cheaper and less painful than a Botox injection!
by Dr. Talia Marcheggiani, ND | Jan 16, 2012 | Exercise, Mental Health, Psychology, Research, Yoga
In North America, 10% of adults are currently taking an anti-depressant. The Centre for Addiction and Mental Health (CAMH) in Toronto, Canada estimates that 1 in 5 adults fall under the diagnostic criteria for mild to moderate depression.
While the number of people with severe depression has remained the same, the amount of people diagnosed with moderate depression has increased significantly.
The diagnostic criteria for depression is broad, containing symptoms such as decreased or increased appetite, trouble sleeping, trouble concentrating, fatigue and low self-esteem. Considering our often stressful, inactive lifestyle, it’s no wonder that 20% of North American adults have the potential to be diagnosed with depression!
The most common conventional medical treatment for depression are anti-depressants, such as Selective Serotonin Reuptake Inhibitors (SSRIs) like Prozac, Cipramil or Seropram. According to one of my professors, these are “life-changing drugs” that bring with them a plethora of negative side effects. These side effects include sleeping problems, nausea, reduced sexual desire, weight gain and increased risk of cardiovascular disease.
Fortunately for patients experiencing depression, there are more options than simply going on anti-depressant medication. Naturopathic doctors offer a large selection of therapies in the form of supplements, botanical tinctures, acupuncture and diet and lifestyle modifications to help improve mood, most of them offering little to no negative side effects.
Although “yoga therapy” is not necessarily a naturopathic healing modality, it does fit into the category of lifestyle counseling, which involves psycho-education and lifestyle modifications like diet and exercise.
In a Meta Analysis – a large study that compiles a number of well-conducted studies and is termed The “Gold Standard” of Evidenced Based Medicine – performed by the California State University Department of Psychiatry, researchers examined 10 studies looking at the effects of regular yoga practice on major psychiatric disorders such as schizophrenia, depression, anxiety, and posttraumatic stress disorder (PTSD).
The study found that yoga is not only a wonderful form of exercise, but an effective therapy to be used alongside other treatments for patients with major psychiatric illness.
Here is the abstract from the study: http://www.ncbi.nlm.nih.gov/pubmed/22132353
Yoga professionals recommend practicing for one hour, three times a week, in order to reap all the physical, mental and emotional benefits. While attending regular yoga classes at a studio can be costly, you can now follow yoga classes from the comfort of your own home (in your pajamas!) with this excellent website:
http://www.myyogaonline.com/
I’ve seen my yogi skills and fitness levels greatly improve after becoming a member of My Yoga Online in 2009. The site is based out of a Vancouver yoga studio and features local teachers, filmed live classes and commerical yoga videos. By signing up, you are granted unlimited access to these videos. One of my favourite teachers on the site is Clara Roberts-Oss. I recommend signing up for a month (it costs $12!) and trying a few of her flows. If you’re new to yoga, you can start by clicking on the beginner button.
If you prefer in-studio classes, a colleague of mine started this website, which features weekly deals on yoga classes in Toronto, Montreal and New York:
http://sharetheloveyoga.com/
I highly recommend trying each of these websites and experiencing the mental benefits of yoga for yourself!
by Dr. Talia Marcheggiani, ND | Jan 14, 2012 | Art, Exercise, Love, Meditation, Mental Health, Mindfulness, Psychology, Spirituality, Stress
Last semester I took the Ayurvedic Lifestyle course at CCNM, taught by Matthew Remski. In this course, one of the ideas that most resonated with me was the concept of “I Am” Moments. These are moments where the past and future fall away and we become ingrained in the present moment. Some of you might refer to them as moments of pure passion or exhilaration.
The best examples of I Am Moments are seen in animals. When I take my dog to High Park, the moment I reach down to unclasp his leash and set him free, he enters his state of “I Am.” Ears flying back, fur plastered against his face as he tears through the inner city forest, he loses all sense of past, present and future and becomes the being he was born to be. You can almost hear him exclaiming “I am I am I Am a DOG!”
He’s not self-conscious about the fact that his legs are flopping awkwardly behind him, that his body is too long or too low to the ground or that his fur is too shaggy. As he pauses for a second to turn to me with his mouth open in what can only be described as a “doggy smile”, I can almost hear him say, “thank you thank you thank you for not stuffing me into a purse and taking me to the mall. Thank you for letting me race, chase and roll in poop! Thank you for letting me be the way that nature designed me, thank you for letting me be a DOG!”
So, there you have it, an example of an “I Am” Moment.
I can perfectly identify my own I Am Moments, which I’ve experienced since childhood. I’m in a large, open space, full of art materials, where I am free to make a mess, get dirty and move freely, I have paints, canvasses, paper, pictures and glue. Whether I decide to paint a landscape or construct a giant papier maché bird mask, I am free to sculpt, to paint and to CREATE.
When I enter this state, time no longer seems to matter and I just melt into the moment. I feel that I am doing something perfectly natural for me and, in honouring nature, it is as if I enter into a state of Wholeness; I become a part of everything and everything becomes a part of me.
Your own I Am Moments may be stimulated by different things. You may have them when you run, dance, horseback ride or mountain climb. Perhaps you enter your I Am Moment when you take a patient history, solve a mathematical equation, buy and sell stocks, prepare a nutritious meal, teach a class, drive your car or relax with an inspiring book and a cup of steaming tea.
Just as the dog in High Park becomes wholly himself in the wild ecstasy of movement, and just as I find my own essence in the freedom of creating with paints and glue, horses too live out their I Am Moments in motion, instinct, and connection. Watching a horse gallop across an open field—muscles rippling beneath a sun-dappled coat, mane flying, nostrils flaring—you witness a living embodiment of presence. There is no striving or self-consciousness, just the pure expression of being.
During these moments you lose a sense of the details of your life and of your problems, which no longer seem important or relevant. You cease to care about how your butt looks in your jeans, if you’re wearing the right shoes, if your hair is too frizzy or the fight you had with your mother. Your mind is absolutely clear of thoughts and you feel a sense of connection with the (excuse me) Divine. You feel as if you’re flowing with everything, as if you are part of the whole.
The point of this post is to get you to think about and honour these I Am Moments in your life. If you can’t put your finger on a specific time that you had a sense of I Am, I encourage you to think back to your childhood. Children continually operate out of “I Am” because they are naturally unself-conscious. That is, until they become corrupted with our adult insecurities and “lessons” about the importance of what others think. As a kid you operated from an uninhibited place, where you were stimulated by an awe of life and lived in the novelty of the present.
When you discover what triggers these moments in your life, make an effort to create time for them and use them as inspiration for the rest of your life. I Am Moments are the key to getting us back to our natural state; a state that is free of disease, in which the energy of our own vitality can flow freely.
by Dr. Talia Marcheggiani, ND | Jan 13, 2012 | Uncategorized
- There are some people that buy into that old phrase “a jack of all trades is a master of none”, which is why my classmates and I were disheartened one day when we realized, in a Naturopathic Principles class, that naturopathic doctors really don’t shine in any one modality.
For example, we are trained to give massages but not like Registered Massage Therapists who study massage exclusively for 2 years. We don’t receive 4 straight years of acupuncture training as a doctor of Chinese Medicine does. We don’t have as many in-class live homeopathy cases as Homeopaths do, we don’t know as much about nutrition as a Registered Dietitian or Registered Holistic Nutritionist, we don’t have as much training in botanical therapies as an Herbalist, aren’t as seasoned in lifestyle counselling as a trained psychotherapist and we only really get a taste of manipulation, which is nothing compared to how extensively a chiropractor is trained.
So, while I should probably be shutting my big mouth about all this, considering the fact I am training to become a naturopathic doctor and should really be blogging about how great NDs are, I have to admit that my classmates and I asked ourselves, “why see an ND?” Surely if what you are seeking is acupuncture, homeopathy, advice on botanical tinctures and supplements, counselling, nutritional advice or massage you can open up your Yellow Pages and find a practitioner that specializes in any one of those modalities. You shouldn’t have to bother with seeing an ND at all, right?
Great God, why am I shelling out $20,000 a year in tuition??!
After careful thought we came up with this: a naturopathic doctor works as a Primary Care provider. We are the “GP”s of natural, alternative medicine and serve as the gateway to a patient’s health. If you are experiencing shortness of breath and fatigue, what do you do? Do you visit a cardiologist? Maybe you have anemia. Or maybe it’s a fungus? Sweet Buddha, maybe it’s LUNG CANCER, better head straight to an oncologist! (You also wonder if you’re simply out of shape. Maybe deciding to train for a marathon in under a month was a little too ambitious of you). How do you decide where to go when experiencing a symptom that could indicate a problem with any number of bodily systems?
Easy, you go to your GP, or your primary care provider, to be evaluated.
He or she is trained to do the following:
- Provide you with preventive care and teach you healthy lifestyle choices
- Identify and treat your condition
- Assess the urgency of your medical problem and direct you to the best place for that care, if necessary
- Make referrals to specialists when necessary
As naturopaths, we are trained to identify the cause of the symptoms our patient experiences (through history taking, physical exam, diagnostic testing, and generating a list of differential diagnoses) and, because we are trained in the medical sciences, we are also able to understand the process of the disease a patient presents with. We know what is going on in the body and where we need to intervene. We create an individualized treatment plan by following a hierarchy of treatment options that interfere as little as possible with the body’s natural healing abilities.
Because we are extensively trained in our modalities we are able to administer treatment to our patients ourselves as well as take part in every step of the patient’s healing process. However, if necessary, we are also trained to recognize when the patient will fare better under the care of a more specialized practitioner (or even medical doctor) and are able to recommend a referral.
There is another saying: “everything looks like a nail to a hammer”, which means that every healthcare practitioner is under the bias that your condition can only be treated using their own treatment methods. For example, to an acupuncturist, your condition can only be treated by acupuncture, to a chiropractor, you are in need of spinal adjustment and a nutritionist will most likely see your problems as dietary. NDs can diagnose your condition taking into account your unique combination of symptoms, treating your whole person, and focussing on eliminating the cause of disease, using the least invasive therapies available.
Go NDs!
