LIVE
Supporting integrated cancer prevention & recovery.
“Live Inspired” with Nature’s Fare Markets and InspireHealth! Our third annual health and wellness promotion and fundraiser is held throughout October at all Nature’s Fare Markets locations. Discover natural superfoods and supplements in-store that InspireHealth’s doctors and nutritionists recommend to prevent cancer and aid in recovery. Nature’s Fare Markets generously donates partial proceeds made from all sales in October to support InspireHealth. This helps to fund their outreach program, promotional needs, and operational expenses that are essential to expanding awareness and availability of integrative cancer care. Live well. Live organic. Live inspired.
InspireHealth, a not-for-profit society, is a leader in integrative cancer care helping British Columbians since 1997. Based on the latest research, our health professionals work closely with patients to optimize recovery and survival and to reduce the risk of cancer. We honour the value of standard cancer treatment and integrate healthful nutrition, exercise, and emotional, spiritual and immune support to achieve the best outcome possible. InspireHealth has locations in Vancouver, Victoria, and Kelowna and a Virtual Centre providing online programming.
inspirehealth.ca
Integrative Medicine You might have heard the term “integrative medicine” but it can mean many things to different people, especially in relationship to illness management and treatment. Research into various aspects of integrative medicine is growing and integrative medicine has emerged as a solution to the health care crisis.1 This is good news for all of us. Although integrative medicine can span various treatments, here are some of the common elements: 1. Aims to treat the whole person – mind, body, and spirit. 2. Recognizes the complexity of the health of patients and uses complementary and alternative medicine approaches together with standard cancer therapy.2 3. Encourages practitioners to allow for compassionate relationships with their patients and to treat the patient, not the disease. 4. Engages patients to take responsibility for their own health by acquiring knowledge to make informed choices and to be skilled and confident about managing their day-to-day health. Research shows patients with these qualities have health care costs lower than patients without.3 5. Recognizes the body’s natural ability to heal and aims to strengthen the body’s immune system. Focuses on preventative steps, not only curative. 6. Takes the patient’s lifestyle into account, including nutrition, supplements, adequate hydration, sufficient good quality sleep, ample exercise, and avoidance of toxins. 7. Recognizes the impact of stress on health and the
immune system, recommends avoiding environmental stress, and encourages the practice of mind/ body techniques like yoga or meditation. 8. Acknowledges the importance of patients’ emotional and spiritual health. Encourages harmony and quality of life such as spending time outdoors, with friends and family, on your passion, or in prayer, if that is part of your belief. We are witnessing an amazing change to healthcare in Canada, as more awareness about places like InspireHealth is opening up the eyes to both the medical community and patients. We like to simply call it “good medicine,” because treating the whole person, including the mind, body, and spirit, and giving consideration for family and supporters, is just common sense with chronic disease management. It is a team effort to get people well. In our 17 years of service to people living with cancer, we know that meditation, nutrition, exercise, emotional support, and counseling may help transform the anxiety and fear of a cancer diagnosis into inspired action and healing. An introduction to integrative medicine can help change your outlook and reduce the risk of depression and side-effects of cancer treatment, along with supporting health and wellbeing. Not to mention providing additional support to friends and family, who are an essential part of your care and healing.
InspireHealth’s clinical staff includes physicians, nurses, nutritionists, exercise therapists, and counselors. They act as health guides to support the health and wellbeing of people living with cancer and their family members, through programs and classes: • Individual or group visits: With our physicians, nurses, exercise therapists, nutritionists, and counselors. • Classes: Including meditation, yoga, exercise, healthful cooking, support groups, exercise, and fitness. • Fireside Chat: One hour introduction to InspireHealth for the general public or healthcare providers interested in learning more about InspireHealth. Everyone is welcome. • LIFE program: Two day (12 hour) group program. Introduction to optimally supporting health and wellbeing before, during, and after cancer treatment. • LEAP (Life Enhancing Advanced Program) Program: Four sessions (mind, body, spirit, passion) each two hours. Further exploration of supporting health and wellbeing during and after cancer treatment. • LIFE webinar series: Online interactive webinar series. Introduction to optimally supporting health and wellbeing before during and after cancer treatment.
InspireHealth Fast Facts • Started in 1997 by Dr. Hal Gunn, and Dr. Roger Rogers • 3 locations in BC: Vancouver, Kelowna, and Victoria • Online program: InspireLife BC • Clinical staff: physicians, nutritionists, exercise therapists, counselors • Online BC Ministry of Health funded Integrative medicine centre. • Centre membership fee: $450 includes 2 day LIFE program • Online membership fee: $225 • Currently seeking people for clinical trial to study the safety and the therapeutic effect of high-dose vitamin D supplementation in stage 4 (metastatic) colorectal cancer patients. • Evening talks: Open to patients and general public on a range of topics with respect to optimally supporting health, including nutrition, exercise, spirituality, sleep, and healthful cooking.
Dr. Hal Gunn, MD is co-founder and CEO of InspireHealth, a nonprofit integrative cancer care organization helping Canadians since 1997. InspireHealth’s physicians, nurses, nutritionists, exercise therapists and counselors are funded by the BC Ministry of Health.
1
Maizes V, Rakel D, Niemiec C. (2009) Integrative medicine and patient-centered care www.iom.edu/~/media/Files/Activity%20Files/Quality/IntegrativeMed/Integrative%20Medicine%20and%20Patient%20Centered%20Care.pdf
2
Sagar SM, Leis AM. (2008) Integrative oncology: A Canadian and international perspective. Curr Oncol 15 Suppl 2: s71-3. www.ncbi.nlm.nih.gov/ pmc/articles/PMC2528562/pdf/co15_s2ps071.pdf
3
Hibbard JH, Greene J, Overton V. (2013) Patients with lower activation associated with higher costs; delivery systems should know their patients’ ‘scores’. Health Aff (Millwood) 32: 216-222. www.ncbi.nlm.nih.gov/pubmed/23381513
Nutrition & Recovery As a nutritionist, I can be a little biased on the wonders of food and nutrition. But one of the things I see with people in various stages of their cancer journey is that when someone is looking for ways they can feel empowered, food choices ‘take the cake’ as something people are open to change. Since eating is something that we do three to six times a day, that’s a lot of choice and opportunity to use your diet for healing. But what to eat? Inherently, we know that nutrition can play an integral role in our heath, and therefore our healing and recovery as well. Science is starting to prove this, but still has a long way to go. What to do in the mean time? How do we intelligently decipher nutrition trends to determine what’s best for us, in this particular time in our lives? The answer is using a combination of scientific research, traditional wisdom, and our body’s reactions to hone our diet into what works best for our individual selves. According to a newly published review in the Journal of the American College of Nutrition entitled “Applying the Precautionary Principle to Nutrition and Cancer”1, there is a different way to look at nutrition research. Instead of waiting for absolute proof that a food or diet change is of significant benefit, if there’s something positive being shown and no harm caused by making that change, then putting those recommendations into practice can only be a good thing. Sometimes it can be a challenge to take these studies, determine if it’s of benefit for you at this particular time in your health, and figure out how to put it into practice. And this is where traditional wisdom and your own reactions come in. Traditional wisdom is a great way to ask questions based on what ‘makes sense’ and takes into consideration geography, culture, season, and human history. Does it make sense that if I live in Canada that I need goji berries for optimal health, or will blueberries or
elderberries in season fit the bill? If I’m from a culture where my ancestors didn’t eat dairy does it make sense that I need it for survival now? What about leafy green salads with mangoes in the winter? Does the human body even know how to process artificial sweeteners? Asking the question, “Would my great-grandmother have eaten it?” is a tremendous filter through which to pass all your food decisions. Then there’s the wisdom your own body is trying to communicate to you. Symptoms can help determine if a specific food is right for you. If a food is touted at being fabulous but it gives you gas, indigestion, effects your sleep, makes you hyper or fatigued, or causes you to break out in hives, these are all important signals to listen to. They might be saying, “maybe that food is not the best for me.” Listen to your body. Using these three filters, here’s an example from the review on the benefits of fruits and vegetables.
Scientific Research
The risk of several forms of cancer, including breast, decrease with a diet higher in fruits and vegetables. Specific food families that show increased benefits include cruciferous (broccoli, cauliflower, Brussels sprouts, cabbage, etc.), alliums (onions, garlic, etc.), and carotenoids (carrots, squash, peppers, etc.).
Traditional Wisdom
Almost every culture around the world (except perhaps the high Arctic) has a large quantity and variety of veg-
etables and fruits in their natural diets. As many types of produce have a high nutrient/low calorie ratio, it makes sense for an abundance of plants to be included in our diet. Variety in our choices, including garlic, onions, cabbage, and carrots, will give our whole body what it needs to travel towards health. Traditionally, there is also a variety of raw and cooked ways to eat just about every fruit and vegetable out there, so eating some of each makes sense.
Body Response
North African Carrot Dip Carrots are a carotenoid-rich vegetable that is specifically beneficial for reducing risk of breast cancer. According to a study, consuming a diet higher in carotenoids lowers the risk by 19%. This recipe helps to increase your carrot intake by using carrot as a dip instead of as the dipper!
Do you have an intolerance to garlic or don’t like mushrooms? That’s okay! There are so many choices available, that as long as you are eating a variety of fruits and vegetables, you don’t have to eat every one of them to reap the benefits. There are no downsides to adding a couple of extra servings of veggies or fruit to your day, as long as there is still room left for other sources of good fat and protein that are required by the body.
1 pound carrots, peeled or scrubbed clean
1 tsp
paprika
When you hear about the latest study, book, or Dr. Ozinduced craze, think it through with the great-grandma hat on. Does it make sense that it’s good for humans because we’ve eaten it in the past? Can I include it in the varied whole food diet I’m aiming for? And how does it make me feel when I eat or don’t eat it? Asking these questions will empower you to tailor your diet to your own health, goals, and overall well-being. And of course, make sure you are enjoying your food – the best way to get the maximum benefit!
2 tsp
cumin seeds, ground
2 tsp
tahini
3 tbsp
extra virgin olive oil
2 tbsp
lemon juice
2 cloves garlic
Steam carrots for 10–15 minutes, or until very soft. Add all ingredients to a food processor and puree until smooth. Spoon into a serving bowl and garnish with sesame seeds and freshly ground pepper. Serve at room temperature. Pair with assorted veggie crudités or rye crisps, or use as a spread on plain bread or in a sandwich.
Angela Wright, BSc, CNP, RNCP, is the Lead Nutritionist at InspireHealth She holds an Honours Degree in Science (Environmental) from the University of Waterloo and Applied Holistic Nutrition from the Institute of Holistic Nutrition (Toronto). She is a member of the International Organization of Holistic Nutritionists. Angela prides herself in putting into practice what she teaches – being conscious of food choices and their effect on the body, making gradual tweaks and upgrades to a healthier way of eating and living, and being kind to yourself while doing so. 1
Gonzales, J. et al. (2014): Applying the Precautionary Principle to Nutrition and Cancer, Journal of the American College of Nutrition, DOI: 10.1080/0 7315724.2013.866527 www.dx.doi.org/10.1080/07315724.2013.866527
Cancer Preventers Beetroot These and any other deep purple co-
Green Tea Three cups of green tea per day can
loured vegetable or fruit contains resveratrol, which has been shown to kill cancer cells.
help to neutralize free radicals. Some researchers claim that three to five cups a day can even stop the growth of certain cancers (this should not be done if undergoing chemotherapy).
Brazil Nuts Just a few of these nuts will provide the daily recommended intake of selenium – a very potent anti-cancer agent. Tuna, broccoli, and tomatoes also contain selenium. Broccoli A cruciferous vegetable, broccoli contains a type of fiber that is rich in galactose which binds to damaging agents in the intestine and removes them from the body. Kale, cabbage, Brussels sprouts, and other green leafy vegetables contain galactose too. These vegetables also contain indole-3-carbinole which can modify and diminish aggressive oestrogen action to help fight estrogen driven cancers, such as breast, prostate, brain, and colorectal cancers. Carrots These orange spears contain carotenoids like beta-carotene, which are converted to vitamin A in the body. Apricots, peppers, and pumpkins are also high in this nutrient.
Egg Yolk Along with green leafy vegetables, avocados, beans, carrots, pumpkins, and apricots, egg yolks contain large amounts of folic acid, which can help DNA replicate properly and protect the sensitive strands during radiation therapy.
Garlic Full of cancer attacking ingredients like selenium, tryptophan, and sulphur based agents, garlic can help stop the spread of cancer by halting blood supply to tumors.
Legumes Lentils, chickpeas, and beans are a great source of fibre and vegetarian protein. Legumes contain lignan fibres that can help to neutralize free radicals in the gut and blood stream. Mushrooms A large amount of research has been done that shows how the medicinal properties of certain mushrooms can be integral in fighting cancer and boosting immunity. Shiitake, maitake, and cordyceps are examples of medicinal mushrooms. However, even the common button mushroom has cancer fighting qualities too.
Oily Fish Herring, mackerel, and salmon contain high amounts of vitamin A and long chain omega 3 acids, both of which have been shown to be effective for increasing immunity and fighting cancer.
Probiotics It is extremely important to build up healthy bacteria in the gut to help promote good digestion and to obtain the most nutrients possible from food. Pumpkin Seeds Like sunflower seeds, pumpkin seeds are high in vitamin E, the ultimate cancer fighter. Vitamin E inhibits cancer cell growth and protects immune cells from free radicals. Green vegetables, fermented soya, and almonds are also good sources.
Red Peppers Red peppers contain even more vitamin C than oranges, can help to strengthen immune cells, and neutralize toxins. Sunflower Seeds These little seeds are high in zinc and vitamin E, two nutrients that are hard to find elsewhere. Zinc works with vitamin C to strengthen immunity and accelerate healing.
Tomatoes These red orbs are high in lycopene, which is extremely effective at reducing the symptoms of prostate cancer. According to Harvard research, 7–10 helpings of tomatoes per week will reduce prostate cancer symptoms by as much as 40%. Lycopene is also helpful for recovery from other forms of cancers like lung, breast, colon, and cervix cancers. Lycopene can also be found in strawberries, peppers, carrots, and peaches.
Avoid or limit these Foods Alcohol Consuming alcohol induces and increases the production of an enzyme that breaks down alcohol once it is inside the body. This enzymatic process could actually create carcinogenic matter inside the body. The enzyme is the same one that breaks down cigarette smoke, which scientists have found is broken down into carcinogenic material. Additionally, alcohol itself contains some cancer causing properties, making the mouth, throat, stomach, and intestine vulnerable to these carcinogens. Limit the amount of alcohol you drink. Women should have no more than one drink a day and men should limit themselves to two drinks a day.
red meats & animal fats Red meats and animal fats have been linked to increased rates in both cancer and heart disease. A 28 year study concluded that eating processed or meats high in fat like bacon, ham, or sausage more than one or two times per week increased the risk of contracting cancer by 16%. Maintaining a diet consisting of eating red meat more than once or twice a week increased
the risk of contracting cancer by 10%. Limit your consumption of red meats and animal products high in fat. Choose leaner white meats such as chicken and turkey.
Sweeteners Sugar and sweeteners like corn syrup spike blood sugar, stressing the body by forcing it to work extra hard to regain internal balance. Use natural sweeteners like stevia or erythritol which have no effect on blood sugar levels. ‘White’ grains White grains are stripped of almost all nutrients, meaning that the body can only convert them to glucose, causing high spikes in blood sugar, or storing them as fat. Excess sugar and fat in the body hinder its ability to react to threats like cancer. Choose whole grain products like brown rice and whole wheat flour. They have more nutrients to help the body to build and strengthen its immune system and provide energy.
Supplements Supplementation is an extremely important factor in prevention and wellness; it helps to ensure that the body gets the nutrients it may not be able to gain strictly through diet and aids in supporting the key areas of wellness needed for optimal health. Antioxidants such as: vitamin E, beta carotene coenzyme Q10, and vitamin C are critical in maintaining cell integrity and protection from free radical damage. Essential fatty acids such as omega 3 are excellent for ensuring cell health and overall wellness as they provide the necessary fats to promote normal cell behavior. Stress reducers such as: B vitamins, ashwagandha, and rhodiola are essential in supporting the nervous system and aiding in reducing the negative effects that stress can have on the body. Inflammation reduction is important for
both prevention and recovery. Supplements such as curcumin, and greens supplements aid in reducing inflammation and increasing the body’s ability to heal. Digestive health is often an overlooked area of prevention but is critical in maintaining wellness. Supplements such as digestive enzymes, fibre, and probiotics are basic supplements to boost nutrient absorption and production, and increase immune function. Detoxification is highly important in maintaining whole body balance and restoring organ functions to optimal levels.
Advanced B Complex by AOR
B Calm by SISU
B-Vitamins are essential to the healthy function of your cells in everyday life. They help metabolize nutrients to make energy, recycle toxic metabolic byproducts in the body, protect cells from damage, support healthy cellular growth and division, and more. Advanced B Complex provides carefully selected forms and research-backed doses and ratios of each B-vitamin to make the most absorbable, active, effective and balanced B-complex available.
Combines B vitamins with herbal support for periods of stress. Stress and many other health issues increase the body’s need for B vitamins. Inadequate intake of some B vitamins is not uncommon and deficiencies can be associated with fatigue, insomnia, depression, and migraines. When the effects of physical or mental stress start to take a toll on our health, the additional support of an herbal adaptogen, such as rhodiola, gently normalizes the nervous system and provides noticeable relief.
CleanseSMART by RenewLife
CurcuminRich by Natural Factors
A two part, 30 day, advanced herbal cleansing program. It is formulated to stimulate the detoxification process of the body’s seven channels of elimination: the liver, lungs, colon, kidneys, blood, skin, and lymphatic system. Reducing the toxic load in your body decreases the risk of developing chronic health problems, improves overall health and immune response, and can increase energy levels.
Curcumin has multiple actions in the body that make it effective against both acute and chronic degenerative disorders. Similarly, curcumin has many anti-cancer actions: it protects against free radical damage to DNA, inhibits formation of cancer-causing nitrosamines, promotes the liver’s detoxification of carcinogens, stimulates production of cancer-fighting compounds such as glutathione, and inhibits COX-2 enzymes that promote tumour growth.
ESTROSmart by Lorna Vanderhaeghe
FibreSMART by RenewLife
We are bombarded by man-made estrogens in our environment that are increasing our risk of estrogen related cancers. ESTROsmart contains plant based nutrients that help detoxify environmental estrogens and halt the conversion of your good estrogen to the bad estrogen. Protect your breasts and reduce estrogen overload with ESTROsmart.
A unique dietary fibre supplement, which is available in two forms: in a powdered supplement that can be mixed into water or juice, or in a capsule form. FibreSMART’s dietary fibre enhances the body’s ability to remove toxins and increases the volume of your stool. It is not only a source of dietary fibre, but a complete digestive care formula. It contains herbal ingredients that work to heal damage to the intestinal tract.
greens+ Whole Body Nutrition by Genuine Health A revolutionary way to nourish and balance your entire body with the power of advanced food fermentation, redefining what it means to be a nourishing superfood. greens+ Whole Body Nutrition feeds the body and the multitude of healthy bacteria that resides within, defining our capacity to absorb and utilize nutrients, bolster our defences and balance our bodily systems.
Vega One by Vega Made from natural, whole food ingredients, Vega One is a convenient, all-in-one plant-based supplement packed with: 50% daily intake of vitamins and minerals, along with a potent combination of plant-based protein blend, with all essential amino acids in ideal balance, soluble and insoluble fibre, omega-3, antioxidants, probiotics, digestive enzymes, maca, chlorella, and greens. It is also free from dairy, gluten and soy, and contains no added sugar, artificial flavours, colours, or sweeteners.
VegEssential by Progressive
Vitamin D-3 by NOW
This simple to use all-in-one formula not only provides unmatched nutritional density, it also provides unmatched convenience. It benefits an alkaline-forming, whole-food diet and draws on almost 100 plant-based ingredients to deliver an incredible spectrum of both micro and macro nutrients. It is also dairy, trans fat and cholesterol free, with no added sugars and no artificial flavours, colours, or sweeteners.
Essential for the formation, growth, and repair of bones and for normal calcium absorption, immune function, and gene expression. Also, researchers have examined its effect on dental, colon and breast health, cell abnormalities, nervous system function, mental health, immune system function, and more. NOW’s Vitamin D is uniquely soy-free and delivered in an olive oil-based softgel and liquid drops.
NOTE: The products mentioned here are beneficial for prevention and wellness and may interfere with common medical cancer treatment modalities. Speak with your doctor before starting any new treatments or supplements.
Live well. Live organic.