How breaking up with the scale helped my marriage

I started dieting officially in Grade 8. At 5′ 4″ I wanted to weight 120-125 lbs. My body thought otherwise. It thought that 130 was a better weight.

So my love/hate relationship with the scale began. When it was moving down, it was love. When it was moving up, it was hate.

In my desperation to get into the weight range that I wanted, my dieting attempts got more rigid. Trouble is, I was a terrible dieter. Restriction was never my strong suit. Overeating, binge eating, secret eating – that was what I did in response to restriction and body bashing. I loved myself better with food.

Fast forward into adulthood. Still wanting to weigh less. Still letting the scale be the ‘verification’ for if I was ‘on track’ or not.

What does this have to do with my marriage?

My husband thinks that I’m hot. He did when we met. He does now. Those two bodies are very different from one another. For one thing, 14 years have passed. I had a C section after carrying a 10lbs baby boy. And I’m not a size 8 anymore. I’m a 14.

One day, about 4 years ago, he was trying to get lucky and I was ‘off track’ and feeling anything but sexy. I screamed at him about how the weight was coming back, that I was fat and not sexy.

He looked at me with such anger. I don’t often see that side of him. He’s a joker and typically being silly.

“I am so sick and tired about how you talk about my wife” is all that he said. He walked away.

I cried. He was right. If anyone spoke about my friend or family that way I would be furious. By placing that kind of value on body size, it diminished all the other things that I am: playful, funny, a great Mom, caring doctor, supportive friend, bright and beautiful woman.

Why couldn’t I see what he sees?

I really started to understand that day what measuring my weight did to me. I gave my power away to a number. I told it that it could tell me if I could feel cute today. I started to see how what the scale said had no relevance on the other things in my life. I am an amazing friend at any size. My kid adores me at any size. That sweet man that I married wants to be with me at any size. But when I’m grumpy because my body doesn’t look like I want it to, that does impact my ability to be a great friend, an influential doctor, a supportive friend, and fun Mama.

So I chose my husband over my scale. I broke up with it that day and haven’t looked back.

What does your relationship with your scale provide you with? What does it cost you?

Not everybody has such a hard time with scales. If you are like me though, and need help with the break up, I’m here.

Kerri Fullerton XOXO

 

Granola bar recipe – school safe and gluten free

I love granola bars but find them very hard to buy. If they are gluten free, they also tend to be nutrition free and school unfriendly.

2015-10-17 12.28.47

So here is a recipe that is fit for the season. Chewy pumpkin granola bars. As a bonus, maple syrup is the only sweetener in them 🙂

Ingredients

  • 1 3/4 cups gluten free rolled oats
  • 1/4 cup pumpkin seeds
  • 1/4 cup hemp hearts
  • 1/4 cup chocolate chips (this could easily be more oats, raisins, more seeds…whatever works for you)
  • 1/2 cup pumpkin
  • 1/4 cup unsweetened applesauce
  • 1/3 cup maple syrup
  • 1/2 tsp of ground cinnamon2015-10-17 11.39.49
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/2 tsp vanilla extract

Instructions

  • Preheat oven to 350.
  • Mix all the dry ingredients together in a medium mixing bowl.
  • Mix wet into a small mixing bowl another.
  • Combine wet and dry ingredients well so all the oats get coated.
  • Line a 11×8 baking pan with parchment paper (or whatever size you’d like really).  Use enough paper to hang over the sides so that you can pull them out when they are done.
  • Press them down firmly so they are flat.
  • Bake in the oven for about 20-25 minutes.  Let the bars cool completely before cutting.

Use a large sharp knife or pizza cutter to cut them into bars. Wrap in plastic wrap to freeze for easy and fast snacks.

Managing Menopause Naturally: Herbs and Hormones

I was working with a patient for many months. We were trying to get her night sweats under control so that she could sleep. The lack of sleep was disrupting her daytime life with fatigue and brain fog. After many trials with many herbs, I brought up the possibility of bioidentical hormones to manage her menopause symptoms. She wanted to know if they were safe. After reading the results of the Women’s Health Initiative study back in 2002 she had concerns. They had shown a relationship between hormones and increased cardiovascular and cancer risks.

A wonderful article published in Integrated Healthcare Practitioners goes through what we currently know about the research.

While it concludes that we need more research done, especially comparative studies, it does point to some small studies done that support the use of bioidentical hormones over synthetic versions. They show less side effects and better safety profile for bioidentical estrogen and progesterone.

So what order should therapies occur in to treat menopause symptoms naturally?

  1. Follow good nutritional guidelines – a whole food, plant based diet.
  2. Move your body – daily exercise is helpful for symptoms and for prevention of cardiovascular disease and fracture risk.
  3. Herbs and vitamins – often these are enough to keep symptoms at bay. Sage, Black Cohosh and Soy all have evidence to support their use.
  4. Bioidentical hormones – when other interventions cannot provide the relief needed, adding some progesterone with or without estrogen can yield fabulous results.

How long have you been suffering with menopause symptoms? Is it time to get your sleep, sex and sanity back?

To see if naturopathic medicine could help your menopause symptoms, book a free meet-the-doctor session using our online booking system, or call the office at 705-792-6717

Carrot Soup Recipe

carrot soup

One thing that I love about the cooler weather is soup. I am forever finding new recipes to use.

It’s such a delicious way to get all those servings of vegetables in and use up the abundance of carrots from my garden!!

Roasting vegetable changes their taste – to me, so much better. So I decided to try roasted carrot soup. I couldn’t be more pleased.

Ingredients:

  • 6 cups sliced carrots
  • olive oil, about 1-2 tbsp.
  • kosher salt, 1/2 tsp or so
  • 1 large Spanish onion, chopped
  • 1/2 tsp ground ginger (I would like to use fresh next time, 2 Tbsp grated would do it)
  • 4 cups vegetable or chicken broth (I use low salt so that I can add just how much I want later)
  • pepper to taste

Directions:carrot soup 5

  1. Preheat the oven to 400 degrees Fahrenheit
  2. Toss sliced carrots in olive oil and spread on a cookie sheet, sprinkle liberally with kosher salt; roast for 30-40 minutes, until they begin to brown On the stove top, in a medium to large soup pot, melt 1 Tbsp butter over med/high heat (you could easily use olive oil or coconut oil here); add the sliced onions and cook until they begin to brown; add the ginger and broth; bring to a boil
  3. Once the carrots are done, carefully add the carrots to the broth and onions
  4. Once it’s cool enough (just not boiling hot, warm is still good), blend using and immersion blender or in batches

I love it just like this with a bit of pepper. You could add cream to make it a creamy soup or add a dollop of sour cream when you serve it.

Enjoy eating your veggies 🙂

Dr. Kerri

Chickpeas and Fertility

A patient came in recently with recommendations from another doctor. These recommendations included avoidance of chickpeas. This was a surprise to me as I believed legumes in general to be supportive of fertility.

chickpeas

So off I went to do my research. Long and behold I found a study concluding that chickpeas were in fact estrogenic.

If I had stopped there, I would believe that this estrogenic activity could have a negative impact for our fertility patients. Or even recommend them for patients with a thin lining.

But I didn’t stop there. I read the entire research paper.

It said that when rats were fed 50-100mg of the isoflavones extracted from chickpea sprouts, significant estrogenic effects were observed.

A 540ml can of chickpeas is about 410g. In 100g of chickpeas, you’ll get about 10mg of isoflavones. So a can of chickpeas has about 40mg of isoflavones.

Take home message? An entire can of chickpeas does not have a dose high enough to create these effects.

The average Canadian women is 70kg. She would need to consume 3500mg of these isoflavones to have these estrogenic effects and she would have to consume it daily for at least a month. That would be 87 cans of chickpeas.

By all means ladies, continue to enjoy your chickpeas! And remember, just because they cite a research paper, doesn’t mean that it’s sound advice. Check into things for yourself.

Yours in Health,

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

Mediterranean Soup Recipe

I made this soup on the weekend for my daughter and I to eat (my husband isn’t big on soups or vegetables so more for us!)

soup4

She was a big fan. The original recipe calls for 1 15oz can of cannelini or white beans but we can’t do legumes because of food sensitivies. The soup tasted great with out them anyway.

 

Ingredients:soup

1 tbsp olive oil

1 onion, diced

1 carrot, chopped

2 stalks celery, sliced

2 cloves garlic, minced

3 cups chicken or vegetable broth

1 cup water

1 can (14 1/2 oz) diced tomatoes, not drainedsoup2

1/2 tsp dried basil

1/2 tsp dried oregano

salt and pepper to taste

1 cup pasta (we used brown rice fusilli pasta)

 

Heat the oil in a large saucepan over medium heat. Add the onion, carrots and celery and saute under tender. Add the garlic, broth, water, tomatoes, basil, oregano, salt and pepper.

Bring to a boil, reduce heat and simmer for 10 minutes.

Add the pasta and cooke another 10-15 minutes until the pasta is cooked.

 

Bon Appetite!