Acupuncture / Nutrition Squamish

Stevia is a plant that originates in South America and has been used for over 1,500 years as a culinary herb. The leaves of the stevia plants are naturally sweet and can be dried and powdered into a pure sweetener that is about 150X times sweeter than sugar.

One of the main features of stevia is the fact that this herb has virtually no calories and is a zero on the glycemic index. This means that it doesn’t spike blood sugar levels or impact the blood sugar in deleterious ways. (An excellent choice for a someone with type 2 diabetes).

Using stevia as a sweetener will protect from candida overgrowth because it is sweet without glucose in it, so the fungus will starve to death

Stevia promotes oral health because it has been found to have antimicrobial properties. This can help maintain a healthy mouth by reducing your risk of cavities, tartar build up and gingivitis.

Substituting regular sugar with stevia can help improve the nutritional profile of your favorite food and beverages, allowing you to enjoy them regularly without causing health problems, or weight gain.

CREAMY MINT CHOCOLATE ICE CREAM (non dairy) – 2 servings *

1 frozen banana 

1  frozen ripe avocado

1/4 cup full fat coconut milk

(optional) 2 drops liquid stevia or powdered green leaf stevia

1 tbsp vanilla extract

1/2 cup fresh mint or 1/2 tsp mint extract

2 ounces dark chocolate chips / or chopped dark chocolate bar (dark 70%-95% cacao)


1. Blend all ingredients in a vitamix or high speed blender.









Cardamom is considered one of the most valuable spices in the world due to its rich aroma and therapeutic properties. It is a popular spice in India and Traditional Chinese medicine. ( known as sha- ren)

The seeds of the cardamom plant contain a variety of important minerals such as calcium, sulfur, and phosphorus. They also contain volatile oil composed of acetic and formic acids. This volatile oil  has aromatic and medicinal properties, and it is what makes cardamom so valuable.

Studies have found that cardamom was found to contain high flavonoid levels and significantly enhanced antioxidant enzyme activities, as well as inhibited colon cancer cell growth and proliferation.

Cardamon’s role in cancer prevention:

Cardamom contains IC3 (indole-3-carbinol) and DIM(diindolylmethane). These phytochemicals are well-known cancer fighters, helping to specifically ward off hormone-responding cancers like breast cancer, ovarian cancer, and prostate cancer. Early research suggests that consuming cardamom regularly may help with preventing these forms of cancer.

Cardamon for digestion:

Cardamom can help soothe gastrointestinal issues. Cardamom tea is an excellent complimentary drink that can be enjoyed along with or after a meal in order to help supplement the function of the digestive system. It can also be used as needed to still upset feelings of cramps, flatulence, indigestion, bloating, and more. Cardamom tea also can assist the body with detoxification, which can further encourage and support the gastrointestinal system.

You get the most intense flavor if you break open whole pods to release the tiny black seeds. These can be ground using a mortar and pestle or spice mill, but a little goes a long way.

How to make a Creamy Cardamon Tea

Cook Time: 5 minutes

Yield: 3 1-cup servings


1 tsp turmeric powder (or I prefer grated fresh turmeric root)
2 tbsp cardamom
1/2 tsp cinnamon
1.5-inch knob of fresh ginger, roughly chopped (washed with skin-on is fine)
3 cups hot water
few drops of stevia or raw Honey, to taste.
2 tablespoons of coconut milk or cream


Place the turmeric powder, cardamom, cinnamon, fresh ginger, in a french press, or a teapot with a strainer. Pour hot water over the spices and steep five minutes. add coconut milk or cream and sweeter.

Alternatively, place spices and water into a pot, bring to a boil then turn off the heat, cover and let steep for five minutes. Strain the tea into cups and serve with sweeter and coconut cream. You can also use a hand held immersion blender to get a nice foam on the top and make it look like a latte.







Sulforaphane and indole-3-carbinol (I3C) are 2 potent anti-cancer compounds found in broccoli. Indole-3-carbinol is also known for its ability to absorb excess estrogen in the body and has a role in liver detoxification. Sulforaphane has been shown to cause cell death (apoptosis) in colon, prostate, breast and lung cancer cells.

Cancer-Related Benefits of Indole 3 Carbinol (I3C)
As mentioned, I3C is believed to play a key role in anti-cancer effects. This has been seen across a wide range of studies and types of cancers. In one study, when mice were given I3C, tumor sized was reduced by 65 percent. Some examples of cancer types that have been reported within studies include:

Prostate: Induces cell death in cancer cells
Breast: Induces cell death in cancer cells and inhibits cancer development
Cervical: A study found that high levels of estrogen protected cervical cancer cells from cell death
Colon: Inhibits cancer development and induces cell death in human colon cancer cells
Lung: Inhibits cancer development
Liver: Inhibits cancer development
Stomach: Inhibits cancer development
Uterus: Inhibit cancer development

Other sources of indole 3-carbinol include: the cruciferous vegetables, broccoli, kale, cauliflower, cabbage, brussels sprouts, collard greens, and bok choy.


Serves 4

1 1/2 lbs grass fed beef steak – can use Ribeye steak, sirloin or T-bone steak, cut in strips)
2 tbsp fresh ginger, grated
4 cloves garlic, minced
1 lb broccoli florets with stem
3 tbsp olive oil
Salt and pepper
1 Onion chopped
cup of water


1 Season meat with salt and pepper on both sides
2 In a pan cook steak in butter over medium heat until browned on both sides. (But not fully cooked through about 2 min).
3 Remove meat from pan and place in the slow cooker
4 In the same pan you used to brown the beef: stir in onions and garlic and ginger and cook 2 minutes.
5 After the 2 minutes Pour in 1/4 cup of water into the pan to get all the flavour from the meat and onions and ginger and garlic.
6 Transfer onions, garlic ,ginger and the flavourful pan liquid into the slow cooker.
7 Add a half cup of water of water and cook on low for 3-4 hrs or until meat is nice and tender.
8 You can cut the broccoli and the stem of the broccoli in bite sized or large pieces whatever your preference and put it in the slow cooker for the last 20 minutes cooking. (try not to overcook the broccoli, steamed but still crunchy is best),
9. Season with salt and pepper and serve.

*can be served over white rice or cauliflower rice (if you are going low carb).
* I like to add 2 tbsp of coconut aminos to the recipe to give it a kick.



Natures Gatorade. A yummy and healthy electrolyte drink. Good for general detoxification of the body.

Hibiscus lemon ginger switchel

Makes 1-2 drinks

2 tablespoons apple cider vinegar
4 teaspoons sweetener (molasses, maple syrup, raw honey)
1 teaspoon grated fresh ginger
1 cup water                                                     1 hibiscus tea bag ( brew a cup and let cool)

Combine all ingredients in a jar or glass. Cover and refrigerate at least 2 hours and up to a day.

Shake or stir before serving. Taste and adjust sweetener, if desired. If using fresh ginger, strain through a fine sieve or cheesecloth.

Pour over ice or mix with soda water, if desired.


It’s important to know about iron   deficiency and iron overload as many physicians are ignorant about this fact, or simply don’t apply their knowledge by recommending regular ferritin testing. This is one test that is essential to nearly everyone. Your iron levels can have a major impact on your health, whether they’re too high or too low, so it’s really important to check and keep track of your levels over time. Iron serves many functions in your body, primarily to bind the hemoglobin molecule and serve as a carrier of oxygen to your tissues. While low amounts of iron can lead to poor health, too much of it can lead to severe health problems. For women, monthly blood loss is a major risk factor for this, obviously, especially if coupled with a diet low in properly iron-rich foods such as red meat and liver. It’s a common problem, and one that is often easily resolved. The problem is it tends to go unrecognized.

Excess iron can also pose many health issues because it builds up in your body and your body has a limited capacity to excrete it. Eating processed foods and multivitamins fortified with iron can lead to iron overload, which can lead to oxidative damage, as well as certain health conditions. This is more common in men than women because men don’t have a menstrual period obviously.
Checking for iron overload is done through a simple blood test called a serum ferritin test. I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive, proactive health screen.
The test measures the carrier molecule of iron; a protein found inside cells called ferritin, which stores the iron. If your ferritin levels are low, it means your iron levels are also low.

The healthy range of serum ferritin lies between 20 and 80 ng/ml. Below 20, you are iron deficient, and above 80, you have an iron surplus.

Ferritin levels can go really high. I’ve seen levels over 1,000, but anything over 130 is likely going to be a problem.

The ideal range is 40-60 ng/ml.

Iron Deficiency symptoms

1. You’re exhausted

2. Heavy periods

3. Changes in your skin tone – looking pale or “yellowish” are often signs of low iron

4. Shortness of breath

5. Heart palpitations

6. Restless leg syndrome – About 15% of people with restless leg syndrome have iron deficiency, according to John Hopkins Medicine. The lower the iron levels, the worse the symptoms.

7. Constant headaches – An iron-deficient body will prioritize getting oxygen to your brain before it worries about other tissues, but even then, your noggin will still get less than it ideally should, Dr. Berliner says. In response, the brain’s arteries can swell, causing headaches, according to the National Headache Foundation.

8. Feelings of anxiousness

9. Hair loss and / or brittle nails

10. You follow a vegetarian or vegan diet – All iron is not created equal. Your body absorbs heme iron—which comes from meat, poultry, and fish—two to three times more efficiently than non-heme iron from plants, says nutritionist Rania Batayneh, author of The One One One Diet. You can still get enough iron with careful meal planning. Dark leafy greens, whole grains, and legumes are all rich in iron; pair them with vitamin-C-rich foods like bell peppers, berries, and broccoli to boost your absorption.

What can you do if your iron levels are too low?

Iron deficiency is a common problem, especially for women, so common, in fact, that 5% of women between the ages of 20 and 49 have iron deficiency with anemia and 11% have iron deficiency without anemia. Spoon-shaped fingernails may mean you are iron deficient.
I usually recommend women take an iron supplement in liquid form. Floravit is a great brand found at natural health food stores. Taking 3000mg of vitamin c with iron greatly enhances absorption. Also instead of taking ferrous sulfate, which is an inorganic form of iron, it’s safer to use carbonyl iron.

What Can You Do if Your Iron Levels Are Too High?

Iron overload is more common in men. fortunately, the solution is relatively simple. Just donate your blood.

List of Top Iron Rich Food Sources
Liver, oysters, bison
Pulses & Beans: Chickpeas, black-eye beans, lentils, green peas, soybean.
Vegetables: Beetroot greens, mint, parsley, turnip greens, broccoli, bok choy, collard greens and Brussels sprouts, Sea vegetables are high iron foods.
Sea vegetables
Fruits: Apricot, tomatoes, Dried dates, watermelon, raisins
Spices: Almost all spices are high in iron,  (especially oregano and basil) but note that you can consume only a small amount of spices and herbs daily.