Monthly Archives: February 2014

The King of Bitters to Cure Your Cold – By Dr Julie Durnan

Winter Herb in Profile: Andrographis paniculata


This herb is not very well known in western culture, but in Ayurvedic medicine, it has long been used as a powerful tonic for the respiratory tract. It’s also one of our favourite herbs here at the clinic. If you’ve been in to see us for an upper or lower respiratory tract infection, you have probably already tasted this very bitter but incredibly powerful herb.

It’s officially called Andrographis paniculta but we usually just refer to it as ‘Andrographis’.

Clears mucous and phlegm
Aids digestion
Cleanses the liver
Boosts immune function

Active constituents: Andrographalides

Why we use it:
We have found clinically that Andrographis can literally stop a cold or flu in its tracks. If given at the correct dose, early enough after symptoms have started, Andrographis has been shown to reduce the severity of cold and flu symptoms and also their duration. Before you or your children get sick again this season, please ask us how to best use this herb safely at home.

Happy Winter 2014!

Happy Winter season to all of our amazing patients and your families!

We hope that the calendar and lunar new year have started off with health, peace and joy in your hearts.

As always, we are honoured to be serving you as your naturopathic team at Pacifica.

Whatever 2013 brought for you on your path, we hope that the lessons learned, the experiences gained and the changes made are all helping you to move forward through this new year. Looking ahead, may your goals for 2014 be grand; commit to your self and your dreams and you can achieve them. We are committed to helping to guide you along your health journey.

We also wish to thank everyone who so kindly donated to our food and gifts Holiday drive in December.  It was wonderful to be able to share with local families in need through The Harvest Project.  To Jayne W and family, a big congratulations on winning the prize draw!

We look forward to celebrating our five amazing years as Pacifica Naturopathic Clinic this year! It has been an exciting time of growing our clinic and we look forward to continuing as a part of your health care team.

Wishing you a blessed and fulfilling year,

From all of us at Pacifica Naturopathic Clinic


Healthy Inspiration from PNC

Inspiration Tiny Buddha

Here are a few of our favourite inspirational quotes these days…

“Healing is a matter of time, but it is sometimes also a matter of opportunity”
–  Hippocrates

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t”

7 Steps to Happiness:
Think less, Feel more
Frown less, Smile more
Talk less, listen more
Judge less, Accept more
Watch less, Do more
Complain less, Appreciate more
Fear less, Love more

And some wise words that apply to even the way we speak to ourselves:

“Before you speak, let your words pass through three gates.
At the first gate ask yourself  ‘Is it true?’
At the second gate ask, ‘Is it necessary?’
At the third gate, as ‘Is it kind?’ “
– Sufi saying

Recipe: Easy ‘Dahl’s’ It!


This delicious protein and fiber rich lentil dish is traditional in India and Nepal. A simple yet abundantly nutritious and delicious dish!



  • ¾  cup split peas
  • ¾ cup lentils
  • 10 cups veggie stock
  • 2Tbsp coconut oil/ olive oil
  • 1 Tbsp grated coconut (toast a bit to bring out the flavour)
  • 2 tsp mustard seed
  • 1 Tbsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp crushed chilies
  • 1 tsp turmeric
  • 1 tsp tamari or Bragg’s liquid aminos
  • sea salt
  • 1 carrot (finely chopped)
  • 1 small sweet potato/yam (chopped)
  • 1 red pepper (finely chopped)
  • ¾ cup frozen green peas


Rinse and soak lentils and split peas for 1 hour (or more!)

Bring split peas to a boil in the vegetable stock then simmer for 15 minutes. Add lentils and carrot.

Heat oil and sear the mustard seeds until they pop. Turn off heat and add the chilies, cumin, coriander, turmeric and yam. Mix together and let stand.

Add the potato spice mix to the soup/lentil-pea broth and continue to simmer for about 30 minutes, until well cooked. You can cook until it thickens or leave it more like a soup.

Add toasted coconut, tamari, peppers and peas. Simmer for a few more minutes and serve over basmati rice, quinoa or naan bread.








Sleep: It’s the Best Kept Secret – By Dr Nina Lange ND

Sleepy WomanSleep is a basic necessity! If you already think that you aren’t getting enough of it, chances are that you are sleep deprived. Sleep allows essential hormones to be released and recovery to happen

So, what is “adequate” when it comes to sleep?  Most people require 7-9 hours/night, but if you are doing athletic training at higher volumes, going through a “stressful” emotional time or fighting an infection you may need up to 10 hours.

“Sleep debt” is a term that is used to refer to the cumulative effect of sleep deprivation over time. Think of it as a snowball effect…if you continuously get an hour less sleep than you need, the negative effects will increase exponentially. So, a sleepless night here and there, you can probably handle…but do this night after night and you will notice an effect on your health in terms of mood, strength, energy and productivity.

Not only the number of hours, but the timing and the quality are also important.

For better sleep try getting to bed at around the same time and getting up at the same time every day. The best times would be going to sleep between 9-11pm and getting up between 6-8am. You should feel refreshed and ready to start your day (without hitting the “snooze button” over and over or begging for “just 5 more minutes”).   Make sure your room is completely dark, get rid of all electronics in your bedroom and keep the temperature of the room a bit cooler for better quality sleep. If other things are interrupting your sleep, it may be good to figure out the root cause and get it sorted out….because you NEED your sleep!  If you have trouble falling asleep try a bath with calming lavender essential oil, meditation every evening, deep breathing exercises, Try lemonbalm, skullcap or rose tea (small cup around 30-60 minutes before bed). It is also beneficial to stop using any electronic devices an hour before bed.

If you are waking in the night, it may be due to hormonal imbalances or anxiety. If you do get up, try not to turn on too many lights as this decreases melatonin (sleep cycle hormone).  If you have tried breathing exercises, tapes, teas or getting up for a bit and doing something and you still are feeling sleep deprived then it is definitely time to get to the bottom of this. Resolving imbalances through acupuncture, homeopathic remedies and supplements have been shown to help with insomnia of all kinds as the root cause is treated.

What happens when you sleep? Sleep stimulates the release of Growth Hormone, without which muscle repair and building cannot occur properly. It also stimulates bone building and fat burning.  Your adrenal glands also build and release hormones with adequate sleep(these are responsible for estrogen, progesterone, testosterone production as well as adrenaline and cortisol, the stress hormones). Our nervous systems also also process our experiences, emotions, thoughts and energies during sleep.  Sounds pretty important, doesn’t it!?

Try committing to getting more sleep than you think you need or than you have been getting for 3 weeks and see how you feel.  If you need help with it, talk to your naturopathic physician about it.

Just imagine waking feeling refreshed and ready for the new day after a good night’s sleep….plus, it gives you more hours to dream !





Bee Propolis: All the Buzz – By Dr Nina Lange, ND

  • Natural product that bees make to hold their hives together. This strength makes it a very powerful natural remedy!
  • Antibiotic, antiseptic, antiviral
  • Contains flavonoids, phenolic acids, terpenes, benzoic acids, amino acids, vitamins and minerals that aid in wound healing, decrease inflammation and increase immune system activity
  • Stimulates white and red blood cell production increasing immune system function and energy
  • Can be used internally and topically on minor wounds, burns, infections, sore throats, strep throat, herpes outbreaks, shingles, gingivitis (tooth/gum infections), canker sores
  • Helps with asthma, coughs, sinusitis, urinary tract infections, flu, food poisoning, preventatively before/during a plane flight
  • Study showed antibacterial activity against antibiotic resistant strains of potentially fatal E.coli and MRSA bacteria
  • Several studies have shown its anti prostate, breast and colon cancer activity by interrupting blood supply to cancer cells
  • Available in tinctures, sprays, lozenges, powders
  • (Caution use in people with a honey or bee sting allergy)

With so many good actions, use a good quality bee propolis if you have any infection or just to strengthen your immune system and BEE HEALTHY !

Vitamin Injections: A Boost for Your Immune System – By Dr Nina Lange ND

We are often asked about these Vitamin injections (Meyer’s Cocktail) and suggest you ask your ND if this may be a good option for you!

*Intravenous injection allows for vitamins, minerals and specific amino acids, homeopathics or trace minerals to be infused straight into the bloodstream so they get right to the cells and organs where they are needed. Prevents the need for absorption from the digestive tract.

*Higher doses of anti inflammatory, antioxidant, immune boosting supplements can be given this route than through the GI tract

*Can be taken at regular intervals as determined by your ND or as needed if you are exposed to more viruses (think of your kids bringing germs home from daycare!), will be traveling on a flight, are feeling run down or stressed, or have any digestive issues that may decrease vitamin and mineral absorption

*Advised for all athletes who are training or racing as the body’s vitamin and mineral requirements will be higher

*In pregnancy, aids in mother’s immune system health

*Highly recommended before and after plane or cruise ship travel

*Can be tailored to suit your body’s needs