The Whole Family - Summer 2019 by EcoParent magazine

Shop truths Kids & constipation Curcumin can do! SPF

the r cove

COVER

sponsored by

PUBLICATION

Summer. Goals. DO B OT H. Pick up your

SUMMER CHALLENGE GUIDE 8 healthy habits that will leave you feeling and looking great over the next 8 weeks and beyond.

Give your wellness goals equal importance this summer! Follow our three-pillar approach and improve your mental health, diet and hormones! LEARN MORE: womenhelpingwomen.com @LornaVanderhaegheHealthSolutions

With

CALA-Q Plus GLUCOsmart® BEAUTYsmart PROTEINsmart SHAPEsmart®

$3 OFF

*Your purchase of any any featured product

Dear Retailer: Body Plus Nutritional Products Inc. will reimburse the full value of this coupon on the purchase of the product speciﬁed. Other applications may constitute fraud. Applications for the reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Proof of purchase must be attached to this coupon to be eligible for reimbursement. Coupons submitted become the property of Body Plus Nutritional Products Inc. Reimbursement will be made only to the retail location where the coupon was redeemed. For reimbursement, mail to: Body Plus Nutritional Products Attn: Coupon Redemption PO Box 5, Station D Scarborough, Ontario M1B 3R6. Coupon Expires October 31st, 2019.

Valid at participating locations

for more great content, c

e-newsletter relau

ecoparent.ca /

check out the brand new

.ca

unch coming soon!

/e-newsletter

summer 2019

Shop

the er cov

Published By EcoParent Inc., makers of EcoParent magazine Editor-in-Chief Jen Smith editorial@ecoparent.ca Associate Editors Tracey Lothian Sam Stedman

f BE

l u f t rui

spread

Lay it on thick with Nutiva’s delectable Coconut Manna. Perfect for toast!

Creative Director & Designer Kris Antonius, cityfolkcreative.ca

< STUFF > The Whole Family is published quarterly by EcoParent Inc.

snack

Packable organic pineapple pieces from Made in Nature for your on-the-go life.

settle

swipe

Keep lips smooth and nourished with Crate 61’s tempting coconut lip balm.

Digestive upset begone with bromelain enzymes from Organika.

scrub

EWG-verified EO 3-in-1 Soap in Tropical Coconut Twist will make bath time a sweetsmelling soak.

©2019 EcoParent Inc. All rights reserved. Cover photo ©Can Stock Photo / Neirfy. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including by photocopy, recording, or information storage and retrieval, without permission in writing from the publisher. While every effort is made to ensure accuracy, EcoParent Inc., its staff, and its contributors cannot take responsibility for losses resulting from publishing errors, however caused. The opinions expressed in this publication are not necessarily those of the publisher, nor those of any associated funder of this publication, who accept no liability of any nature arising out of, or in connection with, the contents of this publication. Made possible with the support of

< ENVIRONMENTAL COMMITMENT > The Whole Family is printed by Dollco on FSC certified, EcoLogo certified Rolland Enviro100 Satin paper. This 100% post-consumer waste paper is manufactured, with BioGas energy, just a few hundred kilometers from where the magazine is printed. We’ve done everything we can to minimize the carbon footprint of a print magazine. Now it’s your turn! If you don’t want to keep the magazine for future reference, please give it to a friend, or pop it back into the recycling bin from whence its fibers came!

Thereâ&#x20AC;&#x2122;s a natural way to living better.

For fifty years, Natureâ&#x20AC;&#x2122;s Way has been delivering products that people trust to take control of their health and live their best lives.

Don't let ear pain ruin your summer fun Our traditional St. Francis Ear Oil recipe provides highly effective relief of pain and inflammation associated with ear infections. Made with a blend of organic mullein, calendula, garlic and St. Johnâ&#x20AC;&#x2122;s wort, itâ&#x20AC;&#x2122;s simple and powerful. So, swim, float and enjoy everything summer has to offer.

Ear Oil: Nature’s Timelessly Effective Way of Relieving Earaches

By Caitlin Rivett-Carnac “Mommy, my ear hurts.” Luke ran up to me clutching at his ear. It was reddish and discoloured. I laid him down and rested his head on my lap, so that his sore ear was facing me. Then I grabbed our bottle of ear oil and put five drops in his ear. He remained lying there for a while, as the oil worked its way down into the ear canal. In this moment of tenderness, I thought of the many generations of mothers charged with the care of their young ones, finding simple remedies to relieve pain and reduce inflammation. My thoughts turned as well to Luke’s grandmother, who first crafted the St. Francis ear oil to soothe Luke’s dad’s earaches as a child. Though years may separate us mothers in terms of age, the demands of our nurturing role remain constant – relying on ancient approaches to the care of our children, using timeless and simple formulas derived from what nature has given us.

Earache and Antibiotics Earache ranks right up there with toothache as an affliction that can make life just plain out and out miserable. What makes matters worse is that earaches are most common in children. It’s because their Eustachian tubes are small and underdeveloped. This makes them more prone to ear infections. In 80 percent of children, an ear infection clears up without the use of antibiotics. There is very little evidence, in fact, that the prescription of antibiotics for middle ear infection leads to an alleviation of symptoms or fewer infections. Nonetheless, the tendency of medical practitioners has been to over-treat this condition at an early stage and prescribe antibiotics as a way of tackling the immediate pain of earache. Not only are antibiotics often an ineffective solution, they are also not wise in our day and age, when antibiotic resistance has become a larger public health problem.

St. Francis Herb Farm Ear Oil: Nature’s Solution Of all the products we sell, our Ear Oil is easily one of the most acknowledged and effective natural alternatives to

pharmaceuticals. Comprised of mullein flowers, calendula flowers, garlic cloves, and St. John’s wort flowers—four classic Western herbs—and macerated in extra-virgin olive oil, ours is a formula specifically intended for topical use in the ear as an analgesic for the symptomatic relief of pain associated with middle and outer ear infections, sometimes known as swimmer’s ear, a common summer ailment.

Proven by Clinical Trials A clinical trial using a product composed of ingredients identical to ours was compared with a standard pain-relieving drug preparation for the earache associated with middle ear infection. The authors found a statistically significant benefit for pain with both treatments and noted that there was no difference in effectiveness between groups. The same research team reinforced their findings in another trial conducted two years later. After this trial, they concluded that antibiotics do not change the natural course of a middle ear infection. They also stated that the main goal of treatment should be the alleviation of ear pain. It’s herbal Ear Oil that does this superbly well, because it is an excellent and appropriate topical therapy, one that serves, among other things, to stimulate the immune response. Also, with its antioxidant and anti-inflammatory qualities, it soothes the tissue around the tympanic membrane or eardrum.

With Ideal Ingredients When you look at its ingredients, it comes as no surprise that the Ear Oil is so effective. Mullein has known pain-relieving qualities, while calendula has always been a wound healing herb. For its part, garlic is strongly antimicrobial. As for St. John’s wort, it has been used topically as an analgesic and antiseptic from as early as the first century A.D.

Ready to Play Again After a short passage of time, Luke is ready to get back to playing. The ear oil has given him the relief he needed, leaving a reassuring feeling that the ageless wisdom of nature has empowered, and made me able to take proper care of my children.

References available. Please contact: info@stfrancisherbfarm.com

stfrancisherbfarm.com

Caitlin is married to Paul Rivett-Carnac, CEO of St. Francis Herb Farm. Together, they run St. Francis and their 50-acre farm in Barry’s Bay, and are committed to their company’s mission: “To empower people on their wellness journey through knowledge and effective herbal products crafted with care and intention.” Caitlin is a mother of three young boys, Luke, Jude, and Ethan.

contributors

get to know your page

page

Article: Article: The blemishes Beauty inof Bloom pregnancy

Article: Easing Eczema Naturally

Dr. Alison Cockerill, ND

Dr. Anne Hussain, ND

Practices: Nurturing Health Naturopathic Clinic, Cobourg | info@nurturinghealth.ca Trenton Integrative Health Centre | info@tihc.ca

Practice: The Wellness Group Aurora 905 503-9191 | annehussain.com Focus: Plant-based fertility, PCOS, menstrual health, thyroid support

Focus: Menopause, PMS, thyroid dysfunction, PCOS, fertility

Fan of: Playing saxophone, climbing trees, eating chocolate.

Fan of: Gardening, making forts with my toddlers.

Tip: Two minutes of movement is better than zero!

Tip: Make time weekly to do something you love! On my shelf: Vitamin B5/B6 & magnesium bisglycinate

On my shelf: Thyroid Matrix

page

Article: CuRcumin On In!

Dr. Dana Marshall, ND & Dr. Susan Joyce, ND

Practices: Healthy Foundations Naturopathic Clinic, Peterborough | 705-243-5163 | healthyfoundations.ca Focus: Women’s health and hormonal imbalance Fan of: We are obsessed with all cookbooks!! Tip: Don’t settle for not feeling your best! On our shelf: Vitamin K2

Article: Article:Beauty Familyin Travel Bloom

Wendy Presant,

health consultant

/health coach, CFMP Practice: Ewyn Weight Loss Studio

Focus: Weight loss with a naturopathic twist Fan of: Hiking, biking, and spending time with family and friends. Tip: Stay hydrated! Dehydration can feel like hunger pangs. On my shelf: St. Francis Canadian Bitters

l ea

nists rn w ritio t u n ith y s doula our l s t s i l ocal naturo aths - specia p

page

Article: Treating Constipation in Kids Jess Sherman, MED, RHN

Article: Recipes - Glorious Grilling

Dr. Sarah White, ND

Practice: Jess Sherman, Raising Resilience, Ottawa info@jesssherman.com | jesssherman.com

Practice: This Doctor’s Kitchen, Oakville 289-837-3377 | thisdoctorskitchen.com

Focus: Family Health—nutrition, brain health, learning and mood

Focus: Fertility, anti-aging, and skin health Fan of: Raising chickens, gardening, and creating healthy recipes on our urban homestead.

Fan of: Getting out into the natural world! Tip: Diet changes should be more helpful than stressful. On my shelf: Liver Health

On my shelf: Liposomal glutathione and curcumin

page 12

Article: Sunny Days, Safer Skin

Dr. Tiffany Wyse, ND, RH

Practice: Wyse Medicine at Viriditas Herbal Products, The Junction Focus: Herbal medicine, complex and autoimmune conditions, paediatrics, Lyme literate Fan of: All the wild herbs growing along the Toronto Railpath. Tip: Breathe deeply and consciously. On my shelf: Burdock (Arctium lappa)

Tip: Start the day with healthy fats and a serving of protein.

Beneath the skin: Easing Eczema Naturally

by dr. alison cockerill, nd

improvements in children with atopic dermatitis when elimination of food allergens was implemented.³

czema (atopic dermatitis) is a chronic inflammatory skin condition characterized by dry, reddened patches that can sometimes ooze, weep, blister, and crust over, leaving sufferers itchy and uncomfortable. While topical creams may help temporarily, often the inflammation comes back with a vengeance. Understanding what’s happening inside the body is key to diagnosing the root of the flare-ups, as eczema has been linked to genetics, allergies and immune dysregulation, poor digestion, toxic load, and food and environmental sensitivities. With such diverse roots it means there isn’t necessarily a one-size-fits-all approach to dealing with the symptoms, but going deeper than the skin’s surface is essential for finding the root cause of inflammation.

Digest the Issue

Did you know that 1–3 bowel movements per day is an ideal marker of good digestive health? If we aren’t properly digesting, absorbing, and eliminating, we are predisposing ourselves to a host of unpleasant symptoms. Hippocrates famously purported, “All disease begins in the gut,” and he was very likely on to something. We now know that the human microbiota has a profound influence on our health and it must maintain a delicate balance for the body to perform optimally. Our microbiome is also intricately linked to our digestive and immune systems, which makes sense when we consider that a large portion (some sources say up to 80%!) of our immune system resides in our gut.¹ In fact, the composition of gut microbiota can distinguish between healthy children and those who will go on to develop eczema.² And since eczema is often considered to be allergic in nature, it necessarily signals a disharmony in the immune system, making the health of our digestive tract and its resident microorganisms a top priority in eczema’s treatment.

Supportive First Steps Eat well by including a wide variety of vegetables and fruits, and feed friendly gut bacteria with fermented foods like sauerkraut, kimchi, kombucha, kefir, and pickles. Limit or exclude processed foods and sugars. Remove triggers and hidden food sensitivities that may be contributing to skin flare-ups with an elimination diet. This may be particularly useful if you also experience digestive symptoms like gas, bloating, constipation, and/or diarrhea. Several studies have shown

Hydrate to help keep the skin moisturized. Dryness compromises the skin barrier function. Soothe skin with natural ingredients like coconut oil, chamomile, calendula, chickweed, and oatmeal, and avoid harsh chemicals which may further irritate the skin.

Supportive Supplements Probiotics have been shown to repair intestinal permeability in children with food allergies and eczema, as well as reduce both systemic and local inflammation.4 Essential fatty acids are not synthesized by the body and must be obtained from other sources. Both omega-3 and omega-6 are remarkably important for reducing inflammation and for supporting joint, heart, brain, and skin health. A 2010 study found that children who had fish (a source of omega-3) introduced into their diets by their first birthday were less likely to develop atopic dermatitis.5 Great food sources of omega-3 include fatty fish, flax, walnuts, and chia seeds, while omega-6 can be found in hemp, flax, safflower, and evening primrose oil. Vitamin D is a fat-soluble vitamin that has numerous functions in the body including the promotion of bone, immune, and mental health. There have been observational studies showing that lower serum vitamin D is related to an increase in incidence and severity of eczema.6 While vitamin D is best obtained by sun exposure (particularly UVB rays), it can also be acquired from beef, cod liver oil, and mushrooms. Zinc is an important mineral involved in many pathways in the body and plays a significant role in the immune system and wound healing. It is also an anti-inflammatory and an antioxidant.7 Some trials suggest a correlation between children with atopic dermatitis and reduced zinc status.8 Great food sources of zinc are seafood, pumpkin seeds, chickpeas and other legumes, spinach, and cashews.

Getting to the root of inflammation is key to easing the discomfort of eczema. Work with your healthcare provider to come up with a holistic strategy that includes a whole-body approach—one that goes deeper than that topical cream and comes right from your gut! • for references visit ecoparent.ca/twf/sum19

12 the whole family

ttlefish84

k Photo / cu

be fruitful

summer 2019

To The

TOO MUCH STRESS? Adaptogens are herbs and mushrooms that help our bodies adapt or adjust to the challenges life throws at us. Enhance your routine and bring your body to its natural place of balance with Organikaâ&#x20AC;&#x2122;s adaptogen powders!

Chaga Mushroom

Reishi Mushroom

Lionâ&#x20AC;&#x2122;s Mane Mushroom

www.organika.com

Ashwagandha Root

@organikahealth

Schisandra & Hibiscus

Sunny Days, Safer Skin

Beyond greener sunscreens for kids

by dr. tiffany wyse, nd

ome of my most vivid childhood summer memories are of me standing and waiting for my mother to slather me in the highest SPF sunscreen available before I was allowed to go outside. This was, of course, long before we knew about the dangers lurking in some sunscreens. Sadly, many sunscreens currently on the market rely on chemicals, both to protect skin from the sun and to help sunscreen better stick to skin, meaning that there isn’t just one toxin present, but oftentimes a stew of many!

The typical toxic culprits Oxybenzone interferes with estrogen hormones and has a high potential to trigger allergic reactions. Octinoxate penetrates the skin and has hormone-disrupting activity. Homosalate interferes with estrogen, androgens, and progesterone. Octocrylene can cause allergic skin reactions. Methylisothiazolinone is a preservative that was named the “allergen of the year” in 2013.1

More Isn’t Always More

Contrary to what we’ve been taught, higher SPF doesn’t mean better protection. The Environmental Working Group (EWG) has pointed to the dangers of high SPF, finding that sunscreen with greater than SPF 50 offers only marginally better sun protection and has a higher concentration of potentially toxic chemicals.2 High SPF may also give users a false sense of protection leading to overexposure as SPF 100 doesn’t mean you can stay in the sun 100 times longer. In fact, the difference between a lower SPF 50 sunscreen, which blocks 98 percent of UVB rays, and a SPF 100, which blocks 99 percent, is quite negligible. Further, while high SPF sunscreens offer protection from UVB rays (sunburns), the rating has little to do with its ability to protect from the deeper penetrating UVA rays.

Priming Skin For Prime-Time Summer

In old medical texts heliotherapy, or sunbathing, was recommended for everything from skin conditions to tuberculosis. Exposure to the sun is still important and, in the case of the synthesis of vitamin D in our bodies, is essential!3 According to a recent study published by the International Journal of Environmental Research and Public Health, moderate sun exposure (non-burning UV) should be considered a recommended health benefit as sensible exposure to the sun is the most effective way to optimize vitamin D levels.4

Soak it up!

Preparing skin for summer can help us spend a little longer in the sunshine without burning. Start building a tolerance in the spring by exposing your skin to the great outdoors for 10-20 minutes at a time.

Eat it up!

Avoid sunburn from the inside out with nutrients that help the skin become more resilient to the sun’s powerful rays. Omega-3 fatty acids are naturally protective and are found in wildcaught fatty fish and krill oil which also contains astaxanthin, a super antioxidant. Lycopene is a protective phytochemical found in tomatoes, red grapefruit, watermelon, and guava. Anthocyanins help protect skin from sun damage and are found in dark-coloured berries. Good fats from avocados, coconut oil, and butter help with skin cell membrane function and promote bioavailability of fat-soluble vitamins, like vitamin D. Vitamin C is an antioxidant star and can be found in many fruits and veggies like pineapple, strawberries, and bell peppers. Ellagic acid found in pomegranates has anti-inflammatory and anticarcinogenic effects.

Cover up!

When you’re planning to be out in the sun for a long period of time bring along a cover up, a beach umbrella, and wide-brimmed hat to shade your face, neck, and shoulders. Wear long sleeves and rash guards to protect from excess sun exposure and skin irritation.

Slather up!

Look for sunscreens that have the ability to block UVA and UVB rays with safer ingredients, and always opt for mineral-based over chemicallaced, as mineral-based sunscreens can create a physical barrier and offer good protection from both UVB and UVA sunrays without the added toxins. Look for ones that feature zinc or titanium oxides. For more resources on choosing a great sunscreen and some of our top picks, check out ecoparent.ca/sunscreen-superstars. You can, and should, safely enjoy the life-giving warmth and light the sun provides. It just takes a little preparation. So eat healthy, cover up, and live your best life outdoors this summer! • for references visit ecoparent.cA/TWF/SUM19

14 the whole family

be fruitful

summer 2019

TOTAL BODY

COLLAGEN

The science of looking good and feeling great. Maintains healthy hair, skin, and nails Improves skin elasticity and hydration Reduces fine lines and wrinkles within four weeks Maintains joint health and flexibility Supports lean muscle growth

the low-down for little ones Treating constipation in kids

by jess sherman, m.ed, rhn

16 the whole family

be fruitful

summer 2019

ÂŠ Can Stock Photo / oksun70

s parents, we want nothing more than to see our children thrive and grow. Unfortunately, poor lifestyle habits are increasingly interfering with healthy diet and activity levels, negatively impacting our children’s normal bodily processes and functions. This means that when nature calls, your child may not be able to answer—in other words, constipation may be a consequence. And while constipation is now so common in kids that it’s virtually considered “normal,” it could be interfering with your child’s ability to live their best life.

i nflame the intestinal lining. Inflammation has now been linked to myriad health conditions ranging from ADHD to depression to cardiovascular disease, and research has shown that as we relieve inflammation in the gut, we also relieve inflammation elsewhere in the body, including the brain. This inflammation and irritation from constipation can also increase the permeability of the gut wall which has been found to contribute to the development of allergies and autoimmune disease.

As I work with more and more families struggling to establish stable moods, energy, and health in their kids, I have found constipation to be one of a trifecta of issues that can interfere with good health. Sleeping, eating, and pooping issues are so important to resolve that I consider them to be The Foundational Trifecta for Resilient Health (you can find more in my book, Raising Resilience). If these are problems for your child, solving them is key, not just so they’ll feel better physically, but they’ll also be able to focus and learn better, have fewer tantrums, be less anxious, get sick less often, and have more stable energy and emotions.

Impact of discomfort: Constipation causes pain and discomfort that many children cannot articulate. This discomfort can be expressed as mood and behaviour flare-ups, can interfere with quality of sleep and concentration, and can lead to reduced appetite and nutrient intake.

The #2 Problems Are…

Stool quality Hard, pebbly stool that is difficult to pass is clearly recognizable as constipation. But soft, squiggly stool can also be constipation; this happens when harder stool accumulates and clogs the lower bowel, allowing only soft bits to make it through. Stool frequency Your child should be pooping at least once a day; 2-3 times is even better. Even if their poop is well-formed, if they are pooping less than daily, try the tips in this article to get things moving even better. OTHER CONSTIPATION CONDITIONS: Reflux and heartburn can develop when stool becomes compacted in the lower digestive tract and exerts upward pressure on the stomach and cardiac sphincter, whose job it is to keep stomach acids from pushing up into the esophagus. Frequent bedwetting, especially in children over the age of five, can happen when the full intestine pushes on the bladder. Extreme mood and energy fluctuations can often be the result of poor gut functioning as our gut directly affects our brains.

Bowel Movement Matters

Severe and untreated constipation can lead to more serious medical situations, but even mild constipation can be a significant strain on your child’s wellness and resilience, negatively impacting their health, behaviour, and mood. Inability to clear waste: The stool is a primary pathway through which the body flushes waste, and when that exit route is blocked, waste literally backs up and ferments, generating even more waste (endogenous waste). This can pass through the gut lining, increasing the workload of the body, particularly the liver, and can interfere with hormonal, neurologic, and immune function as well as exacerbate skin conditions. Inflammation of intestinal lining: Stagnant stool can irritate and

As we learn more about the intricacies of the digestive system, we discover that what goes on there has an impact on the body as a whole. Not only is the digestive tract the vehicle of all our nourishment (without it we would not be able to extract nutrients from food to feed our cells), but it is also home to the bulk of our microbes—our carefully orchestrated regulation system that impacts everything from metabolism to emotions. Keeping the digestive system running smoothly is foundational to good health and resilience.

Why Can’t My Kid “Go”?

To relieve any symptom, we need to figure out its cause, as many factors can contribute to constipation. Here are some of the most common: Sedentary lifestyle and lack of regular exercise leads to low tone in the bowel muscles and poor blood flow to the intestine. Poor diet that is insufficient in fibre and high in processed foods can contribute to digestive issues and impact bowel health. Poor digestion and an imbalanced microbiome can result in slow, inefficient digestion and ensuing constipation. This includes suboptimal bile production in the liver and low stomach acid, which can be a significant factor for children who were on stomach acid suppressors or antibiotics as babies. Food intolerances could be causing irritation and inflammation in the gut wall and slowing down digestion. Any food can potentially cause this kind of irritation so it’s tricky to tease out, but I have found cow’s dairy to be the most common culprit, followed closely by gluten and sugar. Dehydration is a prevalent condition, making it critical to ensure your child drinks enough water to keep the bowels moving and the digestive lining healthy. Stress stimulates hormones, like adrenaline, that keep our kids in a fight-or-flight state and inhibits hormones, like acetylcholine, that allow them to rest, digest, and relax. Anxiety can lead to fear, increased stress hormones, and withholding. Medication commonly has a constipating side effect.

Move It, Move It!

The strategy that works for your child is going to depend on the cause. Pick one or two of these as a starting point and give them a few

summer 2019

be fruitful

the whole family

weeks to do their work. You can combine these strategies and you may find you need to play around with a few before finding the ones that work best for your child’s particular situation. Increase magnesium to bring water into the colon and relax the muscles in the digestive lining. Adding magnesium-rich foods like avocado, black beans, and salmon can help, but giving a supplement is often a better solution for quick relief. The oxide form of magnesium will flush the colon most rapidly but should only be used short-term as it is poorly absorbed and its laxative effect can lead to mineral deficiencies. Magnesium citrate and glycinate work as well and are better-absorbed by the body. Start with a low dose, given several times a day, and increase the amount until stools soften. Once the bowel is clear, reduce the supplementation. Increase zinc to help digestive enzymes break apart proteins, fats, and carbohydrates, and to aid in the production of hydrochloric acid in the stomach, as a deficiency of acid or enzymes can render digestive function inadequate and contribute to constipation. Liquid zinc is easy to give to children and is highly absorbable. Be mindful that high doses of zinc can interfere with nutrient balance, so you’ll want to consult with a practitioner if supplementing more than 15mg a day or if your child is younger than five. Increase vitamin C to help stimulate the production of stomach acid. It’s best to give this as a supplement in the morning as it can raise energy levels and interfere with sleep. Start with a low dose and increase until stool softens. Try slippery elm to ease constipation and soothe irritated mucous membranes. It is both mucilaginous when combined with water and high in nourishing antioxidants, often working well in conjunction with magnesium. You can buy it as a powder and mix it into applesauce, starting with a teaspoon per day. Get moving and encourage play! This not only moves the bowels but has the added benefit of reducing anxiety and stress hormones for many kids. Avoid chemicals like Sucralose and chlorine, emulsifiers like polysorbate 80, and environmental pollutants like glyphosate which have been shown to disrupt the gut microbiome, cause low-grade inflammation, and deplete the body’s nutrient stores, all of which can contribute to constipation. Use HEPA air and water filters in the home, purchase the cleanest whole food you can afford, and read food labels carefully. Stay hydrated to keep bowels moving. A school-aged child should drink one to two litres of water throughout the day and a constipated child might need even more because the longer stool sits in the colon the more water is absorbed from it and the harder it is to pass. You may add an electrolyte powder to facilitate hydration as well. Make your own electrolyte drink that’s mineral-rich, sugar-free and totally refreshing! Get the recipe at ecoparent.ca/healthy-hydration Increase healthy fats and fibre from fruit, vegetables, whole grains, and seeds like chia to bulk up the stool and keep bowels moving. Keep in mind, too much can cause irritation and plug things up further, so don’t go overboard. Start by aiming for 10 grams a day and slowly move up to 25 grams or higher, making sure to pair this with adequate hydration.

18 the whole family

be fruitful

summer 2019

Healthy fats from fish, meat, avocado, seeds, coconut, olives, or full-fat yogurt lubricate the bowel and nourish the gut lining. Coconut oil is a particularly helpful fat because it doesn’t require bile for digestion like most fats do, and constipation is sometimes related to poor bile flow. Ghee and olive oil are also beneficial additions. Boost serotonin, a neurotransmitter involved in motility and fluid control of the bowels, by serving foods like eggs, salmon, turkey, and nuts which are high in tryptophan, an amino acid used to make serotonin. B6, folate, and zinc are also needed to convert that tryptophan into serotonin, so include pumpkin seed butter, shellfish, leafy greens, beef, beets, and broccoli. Castor oil packs and belly rubs can bring blood flow to the digestive system and support liver function, both of which can result in constipation relief. Start by rubbing the oil clockwise around the belly button several times a day with your fingers, pressing as deeply as you can without causing discomfort. For an enhanced treatment, make a castor oil “pack”, placing it on your child’s abdomen and a little to the right so it covers the liver. Reduce stress and anxiety with mindfulness. Allow sufficient time for meals and find ways to make the environment more conducive to digestion. Taking a pause before digging in to breathe or talk, using calm music, essential oils, and arranging for restful activities post-meal, can all help activate the parasympathetic nervous system and release the “rest, digest, and grow” hormones. If you think anxiety is a player in your child’s constipation, work with a practitioner and explore the use of amino acids like GABA (gamma-Aminobutyric acid) and nutrients like zinc and B6 which have been known to help calm the anxious mind. Manual manipulation from an osteopath or chiropractor can help by adjusting the position of soft tissues, reducing fluid congestion, bringing balance to the nervous system, and improving blood flow to smooth and skeletal muscle tissue. Let up on laxatives and approach any laxative containing polyethylene glycol 3350 (PEG) with extreme caution and consider it a short-term, last-resort strategy only. Be sure to get all the information you can from your doctor first.

In 2012 the FDA was petitioned to further investigate the safety of PEG for use in children after growing concern over a lack of safety data (especially in long-term use and with children under age 17) and increasing reports of possible neuropsychiatric side effects like depression, rage, anxiety, paranoia, tics, seizures, OCD, and mood swings. The study was approved in 2014 and was supposed to be done by 2018. By the end of 2018, 1,115 reports of "psychiatric disorders" related to PEG had been reported to the FDA. Over 30,000 concerned parents have gathered in the “Parents Against MiraLAX” Facebook group and continue to voice their concerns about neuropsychiatric side effects of polyethylene glycol 3350. The promised safety study has not yet been completed. Digestive issues like constipation (along with its trifecta friends) are important to work through so your child can enjoy resilient health and function their best. If none of these suggestions work, seek help to assess for undiagnosed food sensitivities and underlying medical conditions which might be slowing down digestive function. •

Planes, Trains, & Automobiles HAVE HEALTH, WILL TRAVEL

by wendy presant, cfmp

20 the whole family

be fruitful

summer 2019

Â© Can Stock Photo / Nandyphotos

hether it’s a weekend in Muskoka or two weeks in Europe, or even a move across country, a trip gives us time with the people we care about, a new place to visit, and a chance to rest and renew. Sounds wonderful doesn't it? Except when we come back fatigued, sniffling with a cold, and carrying an extra ten pounds. Is it possible to enjoy the time away and return home healthy? There are many elements of traveling that can put a strain on good health. Long hours of sitting, fast food, different time zones, and exposure to unusual microbes are all new stresses for your body. Careful preparation won't guarantee perfect health, but it will greatly increase your odds of staying well.

In good health

Survive travel discomforts with a dedicated kit that includes: > P robiotics to help keep beneficial gut bacteria healthy and deal with digestive upset from changes in food and water. Tip: Try at home first to ensure you’ve got the right probiotic for the job. > G reens powder to boost those meals that may be a little lacking in vegetables. > A gentle laxative, such as psyllium husk, for both constipation and diarrhea. > Vitamin C and zinc lozenges to combat signs of a cold. > B aking soda to mix into a paste with water for insect bites.

I have traveled thousands of miles by many different modes of transportation. My companions have included, at various times, a baby, child, teen, adult, dog, and two guinea pigs. Along the way, I have picked up a few tricks to stay healthy, happy, and in the moment, both during the journey and at the destination!

HEALTH BY AIR

Although flying is probably the fastest way to get to your destination, complications like delays, long lines, and even longer times sitting can wreak havoc on the experience. However, with a little pre-planning both you and your family can make the most out of any situation with smiles intact! Stay hydrated! Always bring an empty reusable water bottle through customs and then fill it once you are waved through, as rules prohibit beverages being brought through security. Most airports have filtered water areas as well! Stay full! While some flights offer complimentary snacks, many now charge for that luxury. Surprisingly, most airlines allow you to bring non-perishable food on your flight, and some even permit fresh foods! If you can, avoid bringing nuts and nut products on the plane in consideration of those with serious nut allergies. Stay busy! Airports are usually full of interesting things to look at, making a walk much more enjoyable than sitting and waiting at the gate. Store your bags in a locker or kiosk to go hands (and stress!) free. Most airports have a play area for kids, and some even have gyms where you can buy a day pass and do a workout. Airport lounge facilities are also worth considering if you have a long wait for boarding.

Exercising onboard the plane is a little more challenging. It can help to have an aisle seat and walk every 30 to 60 minutes between cart service. If it’s late at night, or you’re sitting at the back, you may be able to sneak in a few lunges or squats near your seat as well. Another advantage to staying well-hydrated is that you need to use the washroom regularly, which is a great excuse to walk the aisle! It can also help circulation to frequently move your feet and legs while seated. Stay comfy! A light pillow and blanket that can easily be tossed into your purse will keep you (or your little ones) cozy and warm! Wipes, ear plugs, and an eye mask, as well as an extra set of “just in case” clothes for both you and your family members are musts. A small spray bottle of natural hand sanitizer, both to disinfect seat arm rests and tray tables and clean off any toys that fall on the floor, is great for peace of mind. Stay amused! Maintaining sanity on a long flight means ensuring your smallest travelers have toys and activities to keep them entertained and calm. But choose wisely! I have made toy blunders like the small ball which entertained the whole cabin while passengers scrambled to retrieve it, and the sticky, jelly-like “water worm” which fell under the seat and reemerged as a new furry toy complete with dust, hair (not ours!), and cracker crumbs. Stay protected! Health insurance isn't needed if traveling in Canada, since our provincial health care is transferable, but I do suggest picking up insurance if heading out of the country. Check the fine print for pre-existing conditions that may not be covered, such as pregnancy and chronic disease. Before travelling, do your homework to see what diseases are common in the area you’re visiting and if any preventative measures are necessary. Research the safety of the food and water in the area to make sure you know what to expect.

HEALTH BY TRAIN

Train travel requires different preparation than plane as this mode is truly about the journey, especially if you’re going a long distance and travelling sleeper class. We took the heritage long-distance train from Saskatoon to Toronto and it was a fabulous way to relax and connect. Without the advantage of internet or cell service on most of the Via corridor (there are exceptions near major cities), our choices were to eat, read, play games, listen to music, watch the scenery, or chat. That’s what the adventure of train travel is all about! Sleep well! Bring ear plugs. Trains rattle and screech and if you’re a light sleeper, you may find this disturbs your slumber. On the flip side, that rattling does feel very much like being rocked to sleep! Another tip for ensuring good sleep is to bring duct tape and some string to temporarily tape down chains or blinds that are bouncing off the steel car as the train jostles back and forth.

Hit the sack hack!

A handful of raw pumpkin seeds or a cup of calming chamomile tea about an hour before bed can combat insomnia for both you and the kids! Studies show that pumpkin seeds reduce cortisol levels and can help prevent waking during the night.

summer 2019

be fruitful

the whole family

Move well! Trains have many long corridors through the cars that are perfect for meandering down. It might be a bit challenging if you have poor balance, but it’s never dull! Keep in mind, in many cases there isn’t much offered at the train stations you stop at. On our trip the only station of note was in Winnipeg, where we arrived at 1 a.m. After we admired the fresco on the ceiling in the station there was really nothing else to do and when we tried to re-board the train we were not allowed on until the new passengers boarded, so we had to wander around the station in our pajamas for an hour or so! Eat well! Before you embark, do your homework and check out the train line’s options, especially if you have any dietary restrictions. If in doubt, make sure to pack non-perishable snacks that the whole family enjoys!

HEALTH BY CAR

The most common way to travel in Canada is by car. When we moved from Saskatchewan to Ontario we chose to go by open road to accommodate my daughter’s pet guinea pigs. As the sole driver, I needed to consider the distance I would be driving each day. And since we wanted to take advantage of glorious Canadian scenery I chose a northern route, which meant we would be driving along some of the loneliest sections of country in Canada, without ready access to urban services.

Homeopathic Helpers

Add a few homeopathic extras to your first aid kit to help take the pain out of any journey! Topicals: > Arnica cream or gel for pain and inflammation. Great for bruises, muscle strains and sprains. > Calendula cream for burns, itches, irritations, and inflammation. Orals: >A rnica montana 30 CH for shock and injuries such as a strains, sprains, bruises, or cuts. >L edum palustre 30 CH for insect bites, black eyes, or puncture wounds. >M etal album 30 CH for anxiety, diarrhea, and food poisoning. > Ginger for settling upset tummies and motion sickness.

Be safe! Before we set out, I considered worst-case scenarios ranging from a flat tire, to collisions with moose, and minor ailments such as allergies, inflammation, or headaches. I knew we would be dodging forest fires as northern Alberta and Ontario forests burned during the scorching summer. Before you go, prepare a small emergency kit to keep in the car that contains basics like pain relief and bandages. Also toss a couple of blankets in the trunk, both to keep you warm, and to provide some minimal shelter or shade in a pinch. And make sure you have lots of water. If you’re travelling with your pet, keep a list of local veterinarian contacts for the communities you pass through, just in case Fido gets sick!

22 the whole family

be fruitful

summer 2019

Be active! Maintaining some level of activity is a must on long car trips. If you can swing it, stop every hour or so to allow pets (and people!) a chance to stretch, use the bathroom, and have a drink. Frequent breaks reduce potential prolonged sitting risks, such as blood clots. Also, making time at the end of the day to shake that long car ride off will help prepare the youngest members of the travel team for a good night’s sleep. If your hotel has a pool, go for a swim, or if you’re staying at a campsite for the night, toss a ball around or even go for a quick lake dip! Be a tourist! Look for high interest stops for breaks like historical sites, lakeside picnic areas, and scenic lookouts. Make sure to pack a Frisbee or a ball to play with during your stops, and keep bathing suits and towels in the trunk for some impromptu pool and beach stops along the way. If you have time, you can incorporate touring around with physical activity by renting bikes or canoes, or doing a little geocaching, which are all fun in new places (especially those that might be otherwise pretty boring for kids!). Zoos, historic sites, and open markets, minigolf, and bowling are also great. Be prepared! Wherever possible, book hotel rooms or campsites ahead of time. Not only does this make your day a little more stressfree, it also allows you to make the best choice based on your specific needs, whether it be proximity to the highway, pet friendliness, or even on-site services like a pool or gym. Don’t underestimate the joy of bed and breakfasts—typically the hosts are very knowledgeable about local spots to check out and always offer delicious and healthy breakfasts! Be a foodie! A healthy diet is one of my personal cornerstones of preventative medicine, and road food can conflict with that ideal. Shop for healthy snacks and picnic options at local grocery stores along the way and stash them in a cooler. Bring a kettle for tea and coffee, instant oatmeal, and even soups. Fresh fruit and veggies are easy add-ins, and fruits like apples and bananas are portable and don’t need to be refrigerated.

Preppers’ Delight:

Chocolate Date Balls 6 Medjool dates 2 Tbsp raw cacao powder 1/4 cup coconut, walnuts, or pecans

Toss into food processor and add water, 1 Tbsp at a time, until mixture forms a sticky dough. Yields 8 balls.

Aim to eat out just once a day, both to cut costs and maintain nutrition. Keep an eye out for fresh and local restaurants rather than the usual fast food places for better quality food.

Enjoying your whole vacation is possible! Whether it is a trip of a few hours or a few days, a well-earned vacation, or a move across country, take time to appreciate the time spent with your family, making new memories, and staying well. •

DRY EYES? BLURRY VISION?

EYE STRAIN?

Today, weâ&#x20AC;&#x2122;re constantly exposed to harmful blue light from digital screens. You can use blue light filters and wear protective eyewear, but is there more you can do?

Your eyes need special nutrients. Vitamin A, lutein and zeaxanthin are essential for dim-light vision, colour vision and visual acuity. They also play an important role in protecting eyes from blue light and UV rays. Alpha lipoic acid, bilberry fruit and grape seed extract protect the lens and retina from free

radical damage. Omega-3s have anti-inflammatory properties that are important to eye health. All these nutrients work together in Total Vision Care to support total eye health. This formula follows the recommendations of the AREDS2 study but goes further by supplying added antioxidant support. It is also Recognized by the Vision Institute of Canada. Your eyesight is precious. Take care of your eyes today to help see a better tomorrow.

Curcumin on in!

by dr. susan joyce, nd, and dr. dana marshall, nd

ost of us are familiar with turmeric (Curcuma longa) and its power as a “functional food”; you may have even dabbled in golden milks and turmeric lattés as delicious and nutritious ways to up your intake. And while turmeric and curcumin come from the same plant, they are not interchangeable. Curcumin is a compound found in the rhizome of the turmeric plant and is responsible for turmeric’s gorgeous golden-orange hue. Further, the therapeutic benefits of curcumin are much more potent than those of turmeric alone.

UPPING THE “ANTI”

While you could certainly just increase your daily intake of turmeric (lattés all around!), only about 3 percent of curcumin is available in the powder. With its purported benefits as an antioxidant and antiinflammatory powerhouse, a potential anti-cancer agent, and a solid supporter of the cardiovascular and hepatic (liver) systems, a quality curcumin supplement might be the right option for you!

Anti-oxidant

Curcumin’s antioxidant ability works in two ways: by protecting your body from those free radicals that cause oxidative damage (thus speeding up the aging process) and by boosting the activity of your body’s own naturally occurring antioxidant enzymes. Not only does curcumin help stop cell deterioration, it also helps the body protect itself more effectively!

Anti-inflammatory

While our bodies need some inflammation to fight off bad guys and help in healing processes, sometimes inflammation can get out of control. In fact scientists now believe that chronic, low-level inflammation plays a role in everything from arthritis, to diabetes, asthma, inflammatory bowel disease, cancer, and other degenerative disorders. Curcumin has been shown to suppress some of the major mediators of inflammation, including tumour necrosis factor (tnf) which is involved in systemic inflammation, and cyclooxygenase-2 (COX-2), an enzyme that plays a key role in promoting inflammation.

Anti-cancer

Curcumin is becoming more widely accepted in its use for prevention and treatment of cancer. The antineoplastic effects of curcumin have been shown to inhibit the growth of transformed cells and all steps of carcinogenesis (the beginning of cancer), including initiation, promotion, and progression. Studies have shown the benefits of curcumin supplementation in the treatment of numerous types of cancer including colorectal, prostate, ovarian, and cervical.

24 the whole family

be fruitful

summer 2019

Good for the heart

The cardiovascular protective effects of curcumin are plentiful. Not only does it have cholesterol-lowering effects, it also has the advantage of increasing HDL levels (the good cholesterol). Curcumin also has been shown to inhibit platelet aggregation, decreasing the stickiness of blood cells thus helping to prevent clots. Further, curcumin’s powerful anti-inflammatory action can help reduce the inflammation that contributes to cardiovascular disease.

Love your liver

Curcumin has shown both antioxidant and anti-inflammatory hepaticprotective effects comparable to that of milk thistle, which is widely used to support the liver. As an active choleretic, curcumin dramatically increases bile acid output, which is essential for healthy digestion and absorption of fats and fat-soluble vitamins, and excretion of bile salt, cholesterol, and bilirubin. Curcumin also increases the solubility of bile which suggests it could provide benefit in the treatment and prevention of gallstones (see below for considerations).

Dosage and safety

The therapeutic dosage of curcumin needed to exhibit a beneficial effect on the body can vary, depending on the form and strength of curcumin, and can be anywhere from 200-400 mg up to three times daily. Look for a supplement that contains black pepper, which helps to optimize absorption, and aim for organic or nonGMO where possible. Supplements with supporting ingredients like ashwagandha and milk thistle are also great to consider. Curcumin has a very good safety profile and studies have shown that daily doses of up to 12 grams in healthy adults have consistently been well-tolerated with no toxicity (in rare cases some may experience mild stomach upset with dosages over 10 grams per day). Due to its ability to increase bile secretion, it should be used with caution if someone has cholelithiasis (gallstones). Curcumin should not be used in conjunction with certain medications, such as blood thinners and chemotherapy drugs. And at the time of writing, there is not enough data to support the safe use of turmeric during pregnancy.

As always, before embarking on a new supplementation program, please consult your health care professional. •

for references visit ecoparent.ca/twf/sum19

Experience the Whole Wisdom of Turmeric New Chapter® believes nature got it right the first time. While many other Turmeric supplements only give you isolated Curcumin extract, the Turmeric Force family delivers whole-food Turmeric with hundreds of compounds in the balance that nature intended. Turmeric Force™

Herbal anti-inflammatory ü for joint pain relief

W ü hole-herb approach

including essential oils

D ual extracts of pure & ü concentrated Turmeric

Turmeric Force™ Nighttime

Turmeric Force™ Environmental Defense

T raditionally used in herbal ü

A ntioxidants to protect cells ü

H elps relieve joint pain ü P ure Turmeric plus Holy ü

L iver protectant ü P ure Turmeric plus ü

medicine as a sleep aid

Basil, Hops & Valerian

from free radical damage

Green Tea, Ginger & Clove

NEW

Feel like a hot mess? don't SWEAT it! it’s just your body doing its job!

As much as it stinks, sweat is necessary. It’s normal. Seriously. Sweat is your own personal AC, cooling you off when you need it. It’s also part garbage truck and dumps out noxious junk, detoxifying the body. And while it may feel like only your armpits are sweating machines, you actually have millions of sweat glands all over your body—everywhere in fact, except your lips! Conventional antiperspirants interfere with the important function that perspiration serves. While sweating is necessary, stinking definitely doesn’t have to be! People often equate sweat with body odour (BO), but the truth is sweat itself is odourless. That funk from your pits after a particularly stressful sitch or vigorous workout is actually the result of a commingling of sweat and bacteria. Our armpits and groin are home to apocrine glands that secrete an odourless but nutrient-dense and milky sweat that is super attractive to the bacteria that naturally exists in these areas. When the two get together, the result is oftentimes an offensive offspring: BO. To attack body odour at the source, eliminate that bacteria before it has a chance to hook up with sweat! This can be done using a deodorant that features natural ingredients like tea tree oil, citrus, or baking soda.

1. WELEDA

Spritz to your heart’s content with Weleda’s aluminum-free deodorant spray. Relying on the astringent properties and aromatherapy goodness of tea tree oil, sage, Damascus rose, and citrus to combat those creepy armpit stinkers, Weleda’s herbal blends still allow your body to glisten with panache!

2. ROUTINE

2 1

©C an

Sto c

This little pot does some pretty big work! Rub on some Routine deodorant and get ready for your pits to smell like a Rockstar, a Boss, or even A Girl Named Sue! Also available in baking soda-reduced varieties for the most sensitive of skin, Routine’s clean line of hardworking deodorant creams are free from aluminum, propylene glycol, triclosan, and parabens. Plus, they’re totally purse-friendly!

3. SCHMIDT'S

hot

Keep pits dry and smelling sweet with Schmidt’s natural deodorant. Made with arrowroot and baking soda to help absorb wetness, and scented with essential oils to keep you smelling totally fab all day, Schmidt’s is a gym bag hero, a bathroom champion, and an underarm warrior! o/

4. GREEN BEAVER

odS tud

Green Beaver deodorant offers 24-hour protection from odour. Yup, you read right: 24 hours! Made with Ecocert ingredients including Canadian-grown Labrador tea oil, Green Beaver deodorant works as hard as you do! Available in citrus and sage and free from aluminum, propylene glycol, parabens, and synthetic fragrance! •

26 the whole family

be fruitful

summer 2019

COLLAGEN LINE

ORIGINAL

Healthy Joints

Shiny Nails

Glowing Skin

Luscious Hair

Rich in Protein

ALSO AVAILABLE IN: FULL SPECTRUM

TM/MC

• Type 1, 2, & 3 collagen • Mix of bovine collagen, marine collagen & chicken bone broth

RELAX

VITALITY

• Promotes relaxation • Keeps you sharp & alert

• Detoxifies naturally & effectively • Boosts metabolism

www.organika.com

/organikahealth

the blots, blotches & blemishes of

Pregnancy

by dr. anne hussain, nd

ttlefish84

k Photo / cu

regnancy and childbirth are times of diverse and often dramatic changes—and sometimes that drama extends to our skin. Hormonal fluctuations, dietary shifts, the growing baby inside, and new lifestyle choices can all contribute to skin changes that can leave sufferers feeling pretty frustrated. And while these less than desirable changes may differ in symptoms, many of them can be prevented and cared for similarly.

ACNE AND ROSACEA Both rosacea and acne breakouts are common and can be brought on by food sensitivities or overindulgence in refined carbohydrates. Insulin spikes from too much sugar can contribute to blood vessel malfunction, inflammation, and an increase in oil production along with dryness from hormonal shifts can further aggravate the situation. While you may not be able to eradicate acne and rosacea entirely, you can put up a good fight by maintaining a healthy and varied diet and treating your skin as gently as you would your new babe’s. It may be as simple as discussing non-toxic skincare options with your dermatologist or health care provider. If your skin is acting differently, it makes sense that you probably need to change up your skincare regimen too! 28 the whole family

be fruitful

summer 2019

Support good skin through digestion by getting plenty of fibre, water, and supplementing with probiotics. Invest in quality skincare products featuring AHAs like glycolic acid to gently exfoliate the skin and azelaic acid, for rosacea specifically.

Beauty Basics

onsume an antioxidant-rich diet that includes vegetables, C fibre, and protein to regulate blood sugar and maintain good digestion. Keep hydrated. • Avoid products with hormone disruptors like phthalates and BPA, harsh chemicals, toxic preservatives, and additives. • Wear non-toxic, mineral-based sunscreen. • Identify any potential allergies or food sensitivities if possible. • Eliminate thyroid issues through testing. Thyroid conditions can be at the root of some of these changes, so getting tested and, if necessary, treated to improve your thyroid functioning may help improve your skin. •

ECZEMA AND PSORIASIS Eczema and psoriasis, which are both inflammatory skin disorders, may improve or worsen with pregnancy. While typically those predisposed to these skin conditions are likely to be affected, occasionally eczema and psoriasis may rear their itchy heads for the first time during, or just after, pregnancy. The underlying cause of both these conditions isn’t fully known but supporting digestive health and avoiding triggers are effective at keeping eczema and psoriasis at bay. Soothe inflammation and promote healing with topical ingredients like chamomile, calendula, zinc, vitamin E, shea, and oats. Work with your healthcare provider to make sure your vitamin D level is adequate with a blood test, as vitamin D deficiency and skin issues like eczema and psoriasis go hand-in-hand. See Dr. Alison’s article on page 10 for the lowdown on eczema!

PUPPP Pruritic urticarial papules and plaques of pregnancy (it’s a mouthful!) is a rash that occurs quite commonly, especially in first-time (or multiples) pregnancies. Though the exact cause isn’t known, it seems to be triggered by the stretching of skin and is marked by a cluster of very itchy, raised red hive-like rashes that start on the belly within stretch marks and spread to other parts of the body. Relieve the rash with teas or tinctures made from herbs like dandelion and nettles. Or try vitamin C and quercetin to stabilize the cells that release histamine and help the body to process histamine faster. Ask your naturopath for advice on herbal creams with soothing and cooling properties to decrease inflammation. (Unbearably itchy situations might mean a steroid cream prescribed by your healthcare provider.)

SKIN DISCOLOURATIONS & MELASMA Skin discolouration is quite common during pregnancy and can range from small hyperpigmented spots to melasma—known as “the mask of pregnancy”—which is a darker discolouration that generally shows up in a symmetrical pattern across the face. These discolourations are often the result of hormonal changes, but genetics and thyroid disorders can play a role as well. This is where sunscreen use is key, as the sun can be a triggering factor. Diminish discolouration by using AHAs and azelaic acid to gently exfoliate and reduce hyperpigmentation. Be patient, as oftentimes it will disappear on its own with time and hormonal shifts.

SPIDER & VARICOSE VEINS Spider veins are groups of tiny blood vessels that appear close to the surface of the skin, usually on the legs and the face, often appearing as lacy webs. Varicose veins, on the other hand, are swollen, raised blood vessels on the legs, but can also be found on the vulva (vulvar varicosities). They can appear during and after pregnancy, and are caused by both the increased weight and pressure of baby and pushing during labour. Although they usually subside on their own and are relatively painless, they can cause some discomfort.

Vanquish veins by eating foods that promote “digestive fire” (spices like cinnamon and ginger, and warm meals with root vegetables, onions, and garlic), drinking enough water, ensuring adequate fibre intake, and maintaining healthy bowel function. Supplementation with vitamin C and hesperidin can help, as can the topical application of herbs like horse chestnut and witch hazel to the problem sites to help support the walls of the blood vessels. Promote healthy circulation by keeping active and alternating hot and cold therapy (like a Nordic spa) or hydrotherapy, or purchase compression stockings and elevate your legs frequently. Acupuncture is a also a great alternative.

HEMORRHOIDS These are the same swollen blood vessels as varicose veins, but they appear in the rectal and/or anal area. Internal hemorrhoids in the rectum are typically painless while external hemorrhoids around the anus can cause notable discomfort, pain, and itchiness. In pregnancy, they usually develop from the extra pressure and weight of a growing babe, from pushing during childbirth, or from straining during bowel movements. Heal hemorrhoids by managing the constipation that often accompanies hormonal fluctuations. Staying active and seeing a pelvic floor physiotherapist can also be helpful to ensure good circulation. Use herbs like horse chestnut, witch hazel, and bilberry to help tone the blood vessels. Apply topically as a spray or with saturated pads, take internally, or have a sitz bath with a few of these herbs included. Apply topical creams formulated specifically for hemorrhoids. These can range from safe and natural options to prescription ones, if necessary.

STRETCH MARKS Stretch marks are quite common when there’s any big spurt in growth. They oftentimes start as reddish-purple lines on the skin that slowly fade over time into silvery ones. In pregnancy, they especially occur around the belly and breasts. Genetics and your personal history with (or without) stretch marks are good predictors of future stretch marks caused by any kind of growth. Though many creams tout otherwise, once stretch marks appear, they are hard to treat due to the different organization of skin tissue that has occurred. Slow stretch marks by priming your skin with hydration and plenty of dietary vitamins and minerals including the building blocks of collagen (which promotes elasticity in tissues) like vitamin C and protein. Maintain good circulation with exercise and slather your growing abdomen with moisturizing oils and butters—at the very least you (and baby!) will enjoy the belly rubs. Most importantly, respect your stretch marks!! They’re the badges of honour you wear that tell the story of your body’s formidable accomplishment!

There are many changes in the body and skin that accompany the “four trimesters.” It’s important to remember that we all have different genetic predispositions, and that some skin issues are more difficult to see and treat than others. Supporting your skin from the outside with appropriate non-toxic ingredients, on the inside with a nutritious diet and adequate hydration, and communicating with a specialist about prevention and treatment options are central to achieving and maintaining healthy skin before, during, and after pregnancy. •

summer 2019

be fruitful

the whole family

Glorious

GRILLING

by dr. sarah white, nd

Summer’s here! Bring on the B-B-Q! Greet summer with your flipper held high and an icy-cold beverage at the ready! These plant-based recipes celebrate the very best of the season and are full of those nostalgic smoky flavours that remind us of lazy summer days, and starry summer evenings. So, dig in, chill out, and dump those shoes at the door: It’s bare feet season!

Falafel Burgers with Grilled Avocado This batch of chickpea power contains a whopping 25 grams of protein plus 22 grams of dietary fibre that’ll keep your backyard buddies full and satisfied all afternoon long! Using a cast iron skillet directly on your barbeque is a great way to cook delicate plant-based items like these burgers. Serve on a soft bun with all the fixin’s or on a bed of organic lettuce for a healthy low-carb twist. Make sure to top with some insanely delicious, creamy, and so so good for you, grilled avocado!

Instructions

Ingredients

3. Divide

1. S auté

onion in two teaspoons of oil until fragrant and golden. Add garlic and continue to cook for one minute. Remove from heat.

2. Drain

and rinse chickpeas. Add to a food processor along with the sautéed onions and garlic, quinoa, 1 teaspoon of oil, egg, and spices. Process mixture until a thick burger batter forms.

the batter into four even portions. Roll each portion into a ball and then gently flatten with your hands to form burgers.

1 small onion, finely chopped 4 cloves garlic, minced 1 can chickpeas 1 egg ¹/³ c cooked quinoa ¹/² tsp paprika 1 tsp cumin Chopped fresh parsley to taste 1 Tbsp avocado or coconut oil, divided 1 tsp sea salt Freshly ground pepper

Grilled Avocado

30 the whole family

be fruitful

Ingredients

2 ripe avocados 2 tsp melted coconut or olive oil 2 Tbsp lime juice Salt and pepper, to taste

4. Heat a cast iron skillet over mediumhigh heat on your a little oil to the hot burgers until crispy sides, approximately each side.

barbeque. Add skillet and cook brown on both five minutes on

Serve with buns, lettuce, and grilled avocado (see below).

1. Cut

avocados in half and remove pits. Drizzle flesh with lime juice and your oil of choice. Sprinkle with salt and pepper.

2. Grill flesh-side down for two minutes. 3.

Scoop out flesh. Slice, chop, or mash, and garnish your burger!

summer 2019

Backyard Barbecue Blistered Tomato Salsa

Salsa and chips are summer backyard must-haves! While storebought salsa is great, nothing compares to the freshly-made stuff. Bright, picante, and perfect for dipping, this sweet and smoky salsa goes next level by grilling the tomatoes, onions, and jalapeno. Say olé to summer!

Ingredients 4 large Roma tomatoes 2 small heads of garlic, peeled and finely minced 1 large jalapeno, seeded and cut in half ½ red onion, peeled and sliced into 1 cm rounds 1 Tbsp chili powder 1 tsp cumin e: Juice from 1 lime s Not atoe d tom an a ½ tsp sea salt m uid Ro q li s or e les ell f but Fresh ground pepper, to taste w hav rk a

wo als ier s to will unk a a ch pe tom h! ri pinc a any n do i

Instructions

1. Fire up your barbeque until it’s nice and hot.

2. P lace the tomatoes, pepper, and onions directly onto the grill and cook, flipping frequently, until the tomatoes and jalapeno blister and blacken. The onions should end up with some beautiful char marks. Remove from heat and set aside until cooled.

3. G ently remove the blackened outer skins from the tomatoes. Toss the cooled grilled vegetables, garlic, lime juice, and spices into a food processor and pulse until your salsa reaches the desired consistency. Serve with chips and cut up vegetables for a delicious backyard snack.

Charred Grapefruit Margaritas

Nothing beats a refreshing beverage on a warm sunny day, and this tart and delicious drink can be made with or without alcohol, making it the perfect afternoon sipper. Your guests will be impressed with the combination of sweet and smoky flavours from the grilled grapefruit. If you’re planning on adding alcohol to this recipe, tequila is an excellent choice, as the agavins (from the agave plant used to make tequila) found in this spirit have been shown to lower blood sugar levels. Cheers!

Ingredients 2 large grapefruits 1 Tbsp cane sugar 2 c ice cubes 2 c sparkling water Juice from 2 limes Salt, for rimming your drink glasses 4 oz tequila (optional)

Instructions

1. C ut grapefruits in half. Sprinkle the inside with cane sugar and drizzle with a squeeze of lime juice.

2. P lace grapefruit onto a hot grill and barbeque over

medium-high heat for four minutes on each side, or until char marks form on the grapefruit. Remove from grill and set aside to cool.

queeze grapefruit juice into a large pitcher. Add lime S juice, tequila (if you’re using), sparkling water, two cups of ice, and stir well. Rim four large margarita glasses with salt and pour charred grapefruit margaritas into each glass. Garnish with a slice of charred grapefruit, if desired.

summer 2019

be fruitful

the whole family

WHEN YOU’RE A PERFECTIONIST,

YOU CERTIFY IT.

THE WORLD’S FIRST TRU-ID®

CERTIFIED PROBIOTIC

Probiotics are sold on potency – the number of active cells in every serving. Except, what if your product has the right potency…but from the wrong species? Now there’s TRU-ID®, a breakthrough DNA verification test that guarantees every species listed on the label is found in the product. It adds a whole new level of trust and transparency to probiotics. PROGRESSIVENUTRITIONAL.COM

$2 OFF .00

*Your purchase of any Perfect Probiotic

Dear Retailer: Body Plus Nutritional Products Inc. will reimburse the full value of this coupon on the purchase of the product specified. Other applications may constitute fraud. Applications for the reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Proof of purchase must be attached to this coupon to be eligible for reimbursement. Coupons submitted become the property of Body Plus Nutritional Products Inc. Reimbursement will be made only to the retail location where the coupon was redeemed. For reimbursement, mail to: Body Plus Nutritional Products Attn: Coupon Redemption PO Box 5, Station D Scarborough, Ontario M1B 3R6. Coupon Expires December 31st, 2019.

Valid at participating locations

Pure Food Supplements from our certified organic farms to YOU.

ORGANIC • NON-GMO • SUSTAINABLE

wholeearthsea.com

PROCESS COLOUR

5C 75M 100Y 0K

40C 20M 100Y 10K

30C 0M 100Y 0K