Discover Wellness Issue 42 September 2017 by Discover Wellness Magazine

ISSUE 42 | SEPTEMBER 2017

discover

WELLNESS Inspiring a Healthy You

F R E E

QUESNEL | WILLIAMS LAKE

Music Therapy Improve Your Health to the Beat of a Drum MAKING SENSE OF NUTRITIONAL LABELS SEED CYCLING FOR HORMONE BALANCE FINDING OUR PLACE

contents

September

issue 42 - 2017

4 Ask an Expert - Hashimoto’s Disease Nutrition and supplement support to help balance the immune system and improve digestive health.

Published by Jennifer Reed, R.H.N. Hello! I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings. FOUNDER & PUBLISHER Jennifer Reed - Spiral Health EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text GRAPHICS & DESIGN Jennifer Reed Amy Mack - House of Hunts CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email info@discoverwellnessbc.ca ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email info@discoverwellnessbc.ca SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.

W: discoverwellnessbc.ca E: info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel instagram.com/discoverwellnessbc

6 Making Sense of Nutritional Labels Guidelines to help you better understand yogurt and granola bar nutritional labels.

8 Music Therapy - Improve Your Health with the Beat of a Drum Learn the benefits of music therapy for all walks of life.

12 Seed Cycling for Hormone Balance Alternating seeds in the diet in sync with a woman’s menstrual cycle has the potential to help balance hormones.

15 Finding Our Place Confirming Who We Are Through Social Comparisons

16 Get Ready for the Viruses Stay ahead of the game this fall and take steps to prevent illness.

ASK

an expert Q: “I have been diagnosed with an autoimmune thyroid condition, Hashimoto’s disease. I am taking synthetic thyroid hormone. Are there recommendations for supportive herbs or supplements and foods that I should be taking?” This is a multilayered question (but a very common concern) that, in my opinion, is not asked often enough. The components that need to be considered are: 1) immune balance, 2) thyroid health, 3) nutrition and 4) gastrointestinal function. If any or all of these components are not addressed, your overall health and quality of life will suffer. Definitely, the most important of these is immune balance. The condition starts because the immune system is attacking your own body, hence “autoimmune.” When people hear that they have an immune problem, they often feel that they need to strengthen the immune system. However, that is not what you need to do. Immune balancing requires your body to not over-produce one immune cell while under-producing another. By giving your system immune boosters, you can actually make the situation far worse. It will be difficult to correct this with only dietary changes. Herbs are often extremely useful. Cordyceps is a great supportive mushroom to balance immune. Rosemary will work to decrease the overproduction side of the immune system. Thyroid, strangely, is secondary in these cases, but also an important target to alleviate the symptoms of Hashimotos. You are working against the immune system when treating the thyroid in Hashimotos. However, there are nutrients and herbs that help, including two Indian herbs. Ashwaganda (also immune balancing) and Coleus forskohlii, which promote the correct levels of thyroid hormones. Supportive nutrients include Vitamins A, B6, and methylfolate (B9) along with iodine, selenium and zinc.

Dr. Andrew Eberding, ND, MSc is a Naturopathic Physician at Polo Health and Longevity Centre in New Westminister, BC and practices out of Green Tree Health & Wellness in Quesnel, BC.

Nutrition and gastrointestinal function go hand in hand. You need to avoid any foods for which you have sensitivities. If you don’t know if you have sensitivities, it is prudent to have the testing done. This alone can make an enormous difference in your quality of life. Food reactions play havoc on the thyroid and result in suppressed energy. Beyond that, I always advise my patients to eat a whole food diet, prepared mostly at home, (avoiding processed and prepackaged foods) with plenty of protein and healthy oils. If you are uncomfortable after eating, you likely need to optimize your digestive health as well. When you are not properly producing gastrointestinal enzymes, hormones and digestive acid, you are creating a situation that primes your body to move into an autoimmune condition. Finally, consider other factors like adequate water intake, stress management and quality, restorative sleep. Lifestyle components of health go a long way toward improving or blocking your ability to heal or stay well. I have worked people through Hashimotos and managed to return them to a healthy state where they do not need to be on thyroid hormones daily in perpetuity. It is very difficult to manage all these factors on your own. I recommend that you get guidance from someone with a broad spectrum of health knowledge: a very well-educated nutritionist, trained herbalist, a traditional Chinese medicine practitioner or a Naturopathic doctor. Having someone oversee your care can ensure that you identify the challenges you may be overlooking.

Health Fair & Market Williams Lake October 14th, 2017 10am - 4pm Cariboo Memorial Recreation Complex $5 Admission for Adults Children 12 and under Free

Want to be an exhibitor? Contact Jennifer 250-255-2449 for more info. Follow us on Facebook!

Sound Healing with Alfred I provide intuitive one-onone sessions in person, Skype or distance work. We work with sound, colour, crystals and Reiki energy to relieve pain, anxiety, stress, clear EMFâ&#x20AC;&#x2122;s and provide grounding. Contact: Alfred Trudeau soundhealingwithalfred.com 1- 250-925-4447

NATIVE DRUM I always start off with the Native drum in the one-on-one sessions that are live to set up Sacred Space and to ground the client and myself using the heartbeat of Mother Earth.

GOURD SHAKER The gourd shaker has a course sound. The gourd is used on the outer Aura of the body.

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RED RATTLE The Red rattle has a fine sound and is used in conjunction with the Reiki energy on the joints of the body. The Rattle is used on the joints to release aches and pains in the joints and then Reiki energy follows.

TIBETAN BOWL The Tibetan bowl is used to dissipate the energies and then to amplify the energies at the end of the sessions.

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What About Greek Yogurt?

Greek yogurt is a concentrated form of yogurt with a thicker consistency and higher amounts of protein (three times as much) and twice the calcium compared to standard yogurts. Plain Greek yogurt will have about two grams more sugar per serving compared to standard plain yogurt, but note that this is naturally-occurring because it is concentrated.

How Much Milk Fat (MF%) is Best?

I usually recommend around 2% for snacks or lunches. Removing all milk fat (0% MF) can lead to a sour taste, which often requires more added sugar to cover up, while the high fat options (11%MF) are great for desserts or places you might use whip cream, since they are quite rich. Note that there are naturally-occurring trans fats in dairy. These are not the same harmful trans fats found in fried or snack foods, so you do not need to focus on trans fats when buying yogurt.

The Bottom Line

Your best bet is to skip flavored altogether and buy plain Greek yogurt (I typically recommend 2%), and adding fresh or frozen defrosted fruit at home is your healthiest option. You can prepare these up to 3 days in advance in plastic containers or jars to grab at your convenience. You have the option to add some honey or maple syrup if needed, however use the smallest amount required, because, natural or not, these are all essentially just added sugars. Alternatively, you could mix your usual yogurt half to half with a plain yogurt to ease the transition. Granola bars are about as convenient as it gets, and a common snack food to keep on hand. These portable and shelf-stable snacks can be perfect to overcome between-meal hunger, but there a few steps you can take to be sure they will satisfy more than just your sweet tooth.

When looking for granola bars, keep the 2-4-8 guideline in mind:

Fibre - 2 grams or more: Fibre is a carbohydrate that helps keep us full, feeds our gut bacteria, stabilizes blood sugars and helps lower cholesterol, and most Canadians get less than half the recommended amount. Higher fibre amounts let us know that most of the ingredients are whole grains, nuts, seeds or fruit, all of which are naturally high in fibre. Reading fibre content is the most important step when shopping for any grain product: the more the better. Protein - 4 grams or more: Aside from being one of the most filling components of any meal or snack, protein is essential to a healthy immune system as well as muscle repair and growth. If you’re looking for a pre/post-activity snack bar, look for one specifically high in protein, at least 15-20 grams. Sugar - 8 grams or less: Many chocolate or yogurt-coated gra-

nola bars can have almost candy bar quantities of sugar. Since almost all sugar in granola bars is added (except fruit bars), try and aim for less than 2 teaspoons (8 grams) sugar per bar. Additionally, for all grain products (and any product that comes in a box, can or jar) you may want to glance at the sodium (salt) content. (Most Canadians eat two to three times the recommended daily amount of salt.) The easiest way to do this is to check the serving size, then look at the %DV (daily value). A common rule is if the %DV is greater than 15%, its considered “high in salt.” In the event you cannot find a product with 15% or less DV, compare a few and choose the one with the lowest %DV. Always remember to check that the serving sizes are equal when comparing products, as it can vary greatly between similar products.

Best Buys

Granola bars I’ve found that usually meet the 2-8-4 guideline include most Kashi bars, Kind bars and a few Nature Valley bars, including the peanut and almond crunch bars. Larabars exceed the 8 grams of sugar, but a glance at the ingredient list shows no added sugars are present, so I would still consider them a good choice based on the fibre, protein and ingredient list. If you make your own granola bars, use whole oats, nuts or seeds as the main ingredients to increase fibre and protein and limit added sugar (including syrup and honey) to one half cup or less per 12 bars. You can create your own nutrition labels by entering your recipe into the recipe analyzer at www. eatracker.ca if you’re curious. Finally, the most important step to reading any label is to check the serving size and compare it to the amount you actually eat or the serving size on the product you are comparing it with. Serving sizes are not standardized. Since they are defined by the manufacturer, they may be inappropriate and manipulated to make the product look healthier than it may be in a realistic serving size. Keep in mind, there will always be some compromise in label reading for nutrition. You are ultimately looking for the healthiest choice that you enjoy the taste of, and this will vary from person to person.

Kandice Mueller is a Registered Dietitian in Quesnel, BC. www.EmpoweredAppetite.com

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Music Therapy

Improve your health to the beat of a drum

Did you know that singing causes your brain to release neurotransmitters such as dopamine and serotonin? When these neurotransmitters are released, we feel happy. Did you know that music can have a calming physiological effect on the body? Music has the ability to decrease one’s heart rate and blood pressure, thus minimizing stress and anxiety. Music also has the ability to compete with sensory information in such a way that it can decrease and distract from physical pain. These are just a few examples of how the brain responds to music. As a result, music has a unique way of impacting every aspect of our health: emotional, physiological, social, psychological and spiritual. An eye-opening way to see the effects music has on health is through music therapy. Music therapists create unique, holistic, non-invasive forms of treatment by taking advantage of the way music naturally impacts the brain. The Canadian Association of Music Therapy describes music therapy as “a discipline in which credentialed professionals use music purposefully within therapeutic relationships to support development, health and well being. Music therapists use music safely and ethically to address human needs within cognitive, communicative, emotional, musical, physical, social and spiritual domains.” Music therapists work with a wide variety of individuals: seniors with Alzheimer’s disease and dementia, individuals recovering from brain injury, children with various disabilities, palliative care patients, mental illness and addictions sufferers, babies in the neonatal intensive care unit and many others. So how does music therapy impact the health of so many different individuals? In long term care for example, indi-

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- by Annette Rolleman

viduals in the beginning stages of Alzheimer’s disease may become confused and scared, thus resulting in agitation and anxiety. Music therapy as stated above has a positive effect on emotional health simply by singing and releasing neurotransmitters that result in happiness.

“The use of music to decrease anxiety has had particularly positive effects in long term care, as well as in pre-surgery.” Social health can also be addressed through music therapy in long term care. With an increase in confusion and difficulties communicating, individuals may start to isolate themselves, thus decreasing social contact and stimulation. Music therapy provides an opportunity for social engagement. It can also be a way of interacting with others without having to use the intricacies of conversation. Music also provides something that is familiar, safe and consistent, all of which have a positive impact on emotional health. This also has a direct correlation with one’s physical health; anxiety causes heart rate and blood pressure to rise and the result can cause stress on the overall wellbeing of

one’s body. When emotional wellbeing is taken care of, physical wellbeing is also positively affected. The use of music to decrease anxiety has had particularly positive effects in long term care, as well as in pre-surgery. Music therapists will work with patients to decrease heart rate and blood pressure before and after surgery. With the body more relaxed, it has greater potential to recover without the added stress of anxiety. Stress’ negative impact on our physical processes (particularly post surgery) makes pain management more difficult and healing take much longer. A similar music therapy treatment occurs in hospital units such as burn care and oncology where extremely painful procedures occur. Music can actually act as competition with other sensory information during painful processes. It is possible for pain to significantly decrease and, in some cases, there is decreased need for pain medication. Other uses for music therapy, particularly for emotional and spiritual health, can be seen with children and adults experiencing grief, patients in palliative care and individuals dealing with trauma. The traditional form of verbal counselling may prove difficult when finding words to express the intensity of emotions. In these situations, music provides another form of communication and an opportunity to express, release and diffuse the intense emotions associated with trauma, grief and death. The brain, mind and spirit are constantly communicating with each other. The result is a complex interaction that affects many or all aspects of our health. Music therapists use music to address as many of these areas as possible. Of course, music therapy is not the only place or time one may feel the positive impacts of music. Everyday music can be used for our physical health as an external motivator while running, walking exercising, etc. Music also provides opportunities to reminisce, increase positive emotions or address difficult ones. The same can be true when creating music. Perhaps one of the reasons music has such an impact has to do with our first introduction to it: in the womb. The beat of a mother’s heart is every human’s first encounter with rhythm, a major component of music. With integration at such an early age, music has the possibility to be a tool for great impact for our own self care.

Annette Rolleman is an Accredited Music Therapist and private practitioner in Terrace and Kitimat, BC. Her clinical background involves work with the geriatric population: individuals with dementia and Alzheimer’s disease, seniors recovering from strokes and other physical ailments, geropsychiatry and palliative care. Annette also has clinical experience working with women and young mothers who struggle with substance abuse as well as children and youth with disabilities.

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Essence of Nature - offers 100% therapeutic grade essential oils and blends to help improve health and well being. Aromatherapy consultations are available to customize a blend or incorporate oils for certain ailments. Katie also offers Reflexology, Reiki, & Sports & Relaxation Massage. Contact Katie 250-255-0563.

BODY THERAPIES & HEALING Renta Relax - If you experience tension, sore muscles, back or feet, or have poor circulation, we’re here to help. We have an inversion table, muscle relax pads, reflexology vibrator and a circulation promoter. To book an appointment or for more info call 250-747-2410. 331 A St. Laurent Ave., Quesnel Sound Healing with Alfred provides intuitive one-on-one sessions in person, Skype or distance work. We work with sound, colour, crystals and Reiki energy. To relieve pain, anxiety, stress, clear EMF’s and provide grounding. Contact: soundhealingwithalfred.com Alfred Trudeau 1- 250-925-4447

ESSENTIAL OILS When it comes to our essential oils, Young Living sets the standard for purity and authenticity. We carefully monitor the production of our oils through our unique Seed to Seal process, ensuring purity and protecting nature’s living energy in every bottle. Visit www.houseofhunts.com/essentialoils

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HEALTHY FOOD / FARMS GRASS FED-FINISHED BEEF Happy, healthy beef! NO grain, NO GMO’S, NO hormones, NO growth implants, NO antibiotics. Raised on pasture with kindness and respect. Individual cuts or by the side. Springhouse area of Williams Lake. Visitors and enquiries are welcomed. Please contact Debbie Irvine B. Sc. (Agr). Ph: 250-392-9418 or e-mail: springhousedebbie@thelakebc.ca. Loco Local Market provides high quality, organic, whole foods in any quantity. We sell only the finest grains, flours, nuts, seeds, oils, vinegars, baking supplies, beans, dried fruit, herbs, spices and many specialty mixes. Contact us to find out more locolocalmarket.com, locolocalmarket@gmail.com Stay Golden Nutrition is a nutritionist-run catering and lunch-delivery company. Using fresh, whole foods ingredients we create personalized, seasonal menus that will please your taste buds while supporting your health & wellness goals! Contact Jessica for more information jessicagolden.rhn@gmail.com

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LIFE COACHING reNEWyu - Life Coaching

What’s keeping you from achieving your goals and dreams? What if you could achieve more than you thought possible? I can help you! Together we can uncover what you ultimately would like to do or be and ensure you continue forward down an empowering path. Contact Karen Hawkridge at karen@renewyucoaching.com or 250-983-2295

MASSAGE, REGISTERED Hands on Health Massage Therapy provides personalized injury prevention and rehabilitation, Pain and Chronic Disease Management, as well as Self Care tools to help you live life to your fullest potential. Christa Pooley is a Registered Massage Therapist with the College of Massage Therapists since 2004. 250-983-2362

PHYSIOTHERAPY, VESTIBULAR (DIZZY/VERTIGO) Vestibular Rehabilitation: Benign paroxysmal positional vertigo (BPPV), Meniere’s disease, vestibular neuritis, labyrinthitis, migraine associated vertigo, age- related balance and dizziness, concussion management, bilateral vestibular lesions, cervicogenic dizziness, persistent postural-perceptual dizziness (PPPD). Depending on your diagnosis, treatment can take as little as one visit and in other cases 6-8 visits. phoenixphysiotherapyclinic.ca 250-562-8248

REFLEXOLOGY Pür Zen Reflexology - Reflexology promotes relaxation, improves circulation, reduces pain, soothes tired feet, and encourages overall healing. It can be used as a complimentary therapy for cancer patients. Tammy McHugh is a certified Foot Reflexologist. Contact Tammy at 1-604-316-7768 or purzenreflexology@gmail.com or find her on Facebook.

SKINCARE / BEAUTY We are excited to share we now carry Naturopathica, an organic skincare line with botanical extracts, probiotics & seed oils to nourish the skin barrier, reduce inflammation & help restore collagen loss. Naturopathica is a simple regimen for everyday use. Visit naturopathica.com for product details. Available at Essential Balance 250-992-5615.

VISION CARE Three Opticians on staff to serve you. We have Quesnel’s best pricing, highest quality lens, excellent service. Large choice of frames, choice of lenses, progressive, bifocal, transitions, sunwear, safety. One hour on instock single vision. Direct billing. See us! Lensmasters Optical West Park Mall 250-992-5240.

WOMEN’S HEALTH Women’s Health @ phoenixphysiotherapyclinic.ca phone: (250) 562- 8248 • Post surgical breast care • Pelvic Floor rehabilitation • Affordable group Pelvic Floor – Core classes cover pelvic floor remapping, effective kegels, and the basics of core activation • 1:1 consults available

September 2017

move your body Q UESNEL CLASS DIRECTORY

Julie Johnston Colon Hydrotherapist

1985 Fox Mountain Rd Williams Lake

MONDAY 5:30-7pm Mixed Level Flow TUESDAY 10-11am Hatha 4:15-5:15pm Yin 5:45-6:45pm Gentle & Beginner WEDNESDAY 5:30-7pm Hatha Flow THURSDAY 9-10am Sun Salutations 4:15-5:15pm Yin 5:45-6:45pm Gentle & Beginner SATURDAY 11am-12pm Gentle & Beginner

SUN & SAGE YOGA 654 Reid Street 250-983-5077 www.sunandsage.com

ADVERTISE YOUR FITNESS & CLASS SCHEDULE IN OUR CLASS DIRECTORY. CONTACT JENNIFER @ 250-255-2449 info@discoverwellnessbc.ca

Classes are subject to change. Please visit business websites to stay up to date.

250-267-1960 jjohnston1@telus.net

SeedforCycling

Hormone Balance

- article courtesy of The Herbal Academy

While there are countless advantages to being alive today, there are influences we must contend with in an industrialized world. Electric lights interfere with our sleep cycle hormones. Women long ago had children earlier and breastfed longer, which decreased their exposure to natural estrogen. We spend more time being physically inactive than our predecessors. Xenoestrogens and endocrine disruptors disturb our hormonal ecology. There are times when it might be appropriate to try herbal support, like the female-friendly hormonal “normalizer” chaste tree berry (vitex). Other times, it may be more beneficial to obtain nutritional support through seed cycling, the use of different seeds to provide our bodies with the raw elements it needs to maintain hormonal balance. Whether we’re aware of it or not, our bodies and minds are exquisitely sensitive to the elements swirling around us and in us, from the weather to the lunar cycle to the natural ebb and flow of our hormones. These influences may manifest as sleepless nights while the moon is full, tendencies towards napping during winter, restlessness during spring and heightened senses the week prior to menstruation. We may expect our bodies to work like the dependable, predictable machines all around us instead of honoring our natural rhythms and internal energies. As much as we sometimes wish we could simply restart or reboot ourselves, we can, instead, notice these subtle (and notso-subtle) shifts and celebrate them as the natural responses of our living, breathing bodies to the forces moving within and around us: a dance with the elements. When considering the pre-menstrual woman, it’s important to distinguish between what is natural and those symptoms that are caused by other factors. A natural ebb and flow of hormones may cause a noticeable monthly change in sensitivity and energy, a change which can be honored and celebrated as a part of womanhood. However, for various reasons, some women ex-

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perience debilitating symptoms from a hormone imbalance, which can cause excruciating cramps and breast soreness, and irregular periods or amenorrhea. Fortunately, our livers do wonderful jobs at maintaining balance, detoxifying, and metabolizing hormones, especially when we optimize liver function through the use of bitter herbs. When our livers aren’t working at their optimal level, metabolism and excretion of estrogen is slowed. Hormones then continue to circulate in the body and stir up troublesome symptoms.

What is Seed Cycling?

Seed cycling integrates different seeds into the diet at different times in the menstrual cycle to support optimal hormonal balance. The idea is that seeds carry certain oils, vitamins, and nutrients that can help support the body’s production, release, and metabolism of hormones. The seeds used in seed rotation are flax and pumpkin seeds, and sesame and sunflower seeds. Proponents of seed cycling say that lignins in sesame seeds and flax can help the body bind excess estrogen, supporting its release, and that omega-3s help cellular receptor sites to remain in good condition, which in turn keeps hormones in balance. Certain seeds are high in vitamins or minerals like zinc and selenium that help support hormone release.

How to Seed Cycle

The seeds are rotated based on the follicular and luteal phases. The follicular phase of your cycle starts with “Day 1,” which is the first day of your menstrual cycle and the day that you begin to bleed. The luteal phase is from ovulation, or about day 14 or 15, to day 28. However, some women experience shorter or longer cycles than the “ideal” 28-day cycle, and not everyone ovulates exactly on Day 14, so it’s important to know your body’s rhythms and read its signs.

Follicular Phase - Day 1 to Day 14, or until ovulation: 1 tablespoon each freshly ground raw flax seeds and pumpkin seeds daily. Luteal Phase - From Day 15 (about) to 28, or until menses: 1 tablespoon each freshly ground raw sunflower and sesame seeds daily.

Evidence for Seed Cycling – Nothing but the Flax:

Aside from anecdotal reports, we haven’t found any evidence one way or the other about seed cycling. However, there is evidence showing that individual seeds used in the method may indirectly affect menstrual cycles and can play a role in reducing some PMS and menopausal symptoms. Flax appears to be the most researched seed. A study in 1993 found that women taking one tablespoon of flax powder daily lengthened the luteal phase (latter half of the cycle) and resulted in fewer anovulatory cycles (months with no ovulation). The researchers determined that while flax had no significant effect on luteal phase progesterone concentrations, “the luteal phase progesterone/estradiol ratios were significantly higher during the flax cycles” (Phipps, et al, 1993). In a later study, women who consumed a daily muffin with 25 grams of flax seed for three months had significantly reduced breast pain at the beginning of the menstrual cycle (Goss, et al, 2000). Other studies have shown a reduction of hot flashes in women using flax, although some studies have shown no benefit for menopausal symptoms. A 2011 study showed that pumpkin seed oil improved HDL cholesterol levels in postmenopausal women and decreased menopausal symptoms including the severity of hot flashes, and resulted in fewer headaches and less joint pain (Gossell-Williams, et al, 2011). In 2012, a German study concluded that increased consumption of phytoestrogen-rich sunflower and pumpkin seeds resulted in reduced postmenopausal breast cancer risk (Zaineddin, et al, 2012). While none of these studies tell us anything about seed cycling specifically, they indicate that certain seeds may play an active role in our hormonal ecology. Anecdotal reports of using seeds to ease PMS can’t be ignored, and at the very least, adding this protocol into our lives offers us a nourishing ritual based on our natural rhythms. So if you have PMS, why not give it a try for a while?

Tips for Happy Hormones & Seed Cycling Secrets: - Check in with your doctor to ensure there isn’t a serious underlying reason for your more debilitating symptoms. - Become aware of your hormonal shifts, and take the time to honor them through ritual or self-care. - Practice sleep hygiene. Turn down the lights at dusk and remove light-emitting devices from your bedroom (including smart phones and computers, etc.). - Look to the liver! Strategies include eating beets and taking bitters. - Baby your intestinal flora with fermented and cultured foods. - Maintain a healthy body weight – neither too light nor too heavy. - Stay active and move your body daily. - Minimize exposure to toxins in your daily life. - Grind your seeds! This will help your body digest them, especially flax seeds, which can simply pass right through you intact. - Invest in a good grinder, reserved especially for seeds and herbs. - Sesame seeds are available with their hulls intact (unhulled) or with the shells removed (hulled). Unhulled are higher in calcium, which has been shown to reduce symptoms in the luteal phase but are high in oxalates which may not be ap propriate for some people. Check with your doctor. - Use organic seeds (all food, really) if possible, to minimize any potential hormonal disruptors in agricultural chemicals. - Sprinkle your ground seeds into oatmeal, on salads, in yo gurt, or blend into smoothies. - Keep a journal to mark your symptoms through your seed cycling experience. It is said that benefits of seed cycling will appear in about three months, so be patient.

Ingredients 3 ripe bananas 1 Tbsp. ground flaxseed + 1 Tbsp. chia (or ground flaxseed) or 2 free range eggs 6 Tbsp. warm water ¼ cup extra virgin olive oil ¼ cup avocado oil ½ cup coconut sugar 2 tsp. vanilla extract 1 ½ cups almond flour ½ cup arrowroot powder 2 tsp. baking powder 1 tsp. baking soda 1 tsp. cinnamon ½ tsp. sea salt 1 cup chopped, pitted Medjool dates pumpkin and sunflower seeds for garnish Directions: Preheat the oven to 350 degrees and line a muffin pan with 12 parchment liners. Combine the flaxseed and chia with warm water in a bowl and let sit for 5 to 10 minutes to gel. Meanwhile mash the bananas and combine with oil, coconut sugar and vanilla. Blend well and stir in the flax/chia gel. In another bowl combine the almond flour, arrowroot, baking powder, baking soda, sea salt and cinnamon. Stir the dry ingredients into the wet ingredients. Add the medjool dates and fold to combine.

Banana & Date

Muffins

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Divide the batter equally into parchment lined muffin pan. Garnish with seeds and bake for 22 – 25 minutes. Cool in the muffin pan for a few minutes after removing from the oven then gently transfer to a cooling rack.

Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com

Finding our Place:

Confirming Who We Are Through Social Comparisons

- by Jesse Haber, MA, RCC Fellow Traveller Counselling

The following article is the second part in a two-part series exploring comparison. For part one, please see the Aug 2017 issue of Discover Wellness.

he was losing his edge. In an effort to maintain his Jeopardy-based identity, he was motivated to excel. Comparison spurred him forward.

In this second article on comparison, we will briefly explore the positive and negative aspects of social comparison. Social comparison refers to the human tendency of people to check out how “normal” they are by comparing themselves to those around them.

When Comparing Gets Us Down

Leader of the Pack

Growing up, my brother would often strut around the house, convinced he was undoubtedly the smartest of us all. Why? Because every night, he would sit down at 7 PM, wait for Alex Trebeck to make his way onto the screen and nail most of the questions Jeopardy had to offer. He figured that if he could beat the best of the best, he must be smarter than the rest of us, right? It will become clear that how smart he actually was didn’t really matter; what mattered was how he saw and felt about himself.

When Comparing Gives Us a Boost

The thing about my brother was that every once in a while someone else in the family (never me) would get close to him when we tallied the scores up on a Jeopardy night. You might think he would be ecstatic that someone else was learning so much, and happy to have company at the top. Unfortunately, this was not so. Instead he worked harder, became more intense about the timing, questions and rules, and ultimately re-established his place on the top of the familial score-board. This is an example of social comparison giving us a boost. We look to those around us, particularly those “above” or “below” us in some area and we use that comparison to motivate us to work harder. When we look up, we think, “I want to be there someday.” This causes us to train harder, study more often, practice more diligently, love more intensely, or just try harder in general. When we look “down” we think, “perfect, I feel good knowing I am above those other people,” and it confirms our own ideas of who we are. In my example, my brother was secure until he saw that, in comparison to others,

Social comparison can also have a much darker side. Those same upward comparisons can demotivate as well. Ever caught yourself thinking, “I could never look as pretty as she does!” or “It is just impossible to get the same scores as him, I might as well quit”? These types of thoughts are often the ones that keep people feeling stuck, ineffectual, distant from others and simply hopeless. We live in a golden age of advertising. Through TV and social media, we learn what people like us should be doing, or have, or have achieved. On top of that, due to clever targeted-marketing, everyone we see tends to look just enough like us that we feel like we should be able to do anything they can do. Often we do achieve wonderful things, and it makes us feel good about how we see ourselves, and boosts our self-image. However, it also means that there is always something more out there, something bigger and better and not quite us. Falling into a trap of constantly seeking to reach these goals can simply wear people out. Sometimes social comparison is a never-ending uphill struggle.

Where’s the Balance?

The main way to find balance when comparing is to know it is happening. Most of what I have described happens just below the surface of conscious thought. When you see a Facebook post of a friend on vacation, you don’t consciously think “I am not doing as well in life as her. I wish I could afford more vacations,” but you still may feel it. By examining how we feel about these comparisons, we can choose whether or not they ultimately serve us. Since you now know that social comparison can be a help or a hindrance, I suggest that you take the time to ask yourself how they are working for you. With just a few more moments of conscious thought, you can learn to enjoy your own personal ‘Jeopardy’ whether you win or not.

GetforReady the

Viruses

- by Dr. Andrew Eberding, ND, MSc

As August turns to September, every year, without fail, there is an increase in the number of colds and flus that people endure. With the kids going back to school there seems to be a fresh group for each virus to infect. Even if you do not have children, the people around you likely do, and this, in turn, affects you. There are things that you can do to decrease the likelihood that you will contract one of these viruses. Even if you do contract one, your body will more quickly and readily fight it off.

Stay Hydrated As summer turns to fall, we are less aware of the need to drink water. Just because you are no longer overheating doesnâ&#x20AC;&#x2122;t mean you donâ&#x20AC;&#x2122;t need to drink water. You still require one ounce of water for every two pounds of body weight. When you are well-hydrated, your body can produce ample mucus, your primary barrier to incoming microbes like viruses. When your membranes dry out, not only are you less comfortable, but you are poorly protected.

Watch your diet Summertime provides us with many fresh fruits and vegetables. Continue focusing on eating these and other whole foods to provide you with the best spectrum of nutrients to ward off viruses. Some of the most important foods are: Garlic and onions - These related species have components that are both anti-viral and anti-bacterial. Mushrooms - Most edible mushrooms, except the common white button mushrooms (sorry), contribute to immune health by increasing white blood cell production and activity. Honey - Raw honey is both a food and a medicine. It contains small amounts of bee pollen which stimulates lymphocytes, the foot soldiers of your immune system. Citrus fruits and dark leafy greens - These have high levels of vitamin C, which is a plus for immune function. Brazil nuts, oysters and chia seeds - A strange combination of foods, but these contain some of the best sources of selenium, a mineral that your immune system requires for optimal function. Spinach, pumpkin seeds and lamb - These foods are high in zinc, a mineral that supports immune health.

Supplement Your Vitamins The most potent nutrients to protect against infection are: Vitamin C Vitamin E Selenium Vitamin A Vitamin D Zinc

Get Daily Exercise The amount of exercise that you get on a daily basis greatly affects your ability to fight off viruses. By exercising daily, you will improve your sleep, increase your metabolism and improve overall health. Even if you canâ&#x20AC;&#x2122;t exercise every day, try to get at least 150 minutes per week.

Echinacea By drinking echinacea tea, you are promoting immune health by warding off and fighting microbes that you become exposed to during the course of the day. You can take echinacea throughout the winter months and in large doses (contradictory statements have been proven false). Some people with ragweed allergies should avoid this herb.

Astragalus This Chinese herb can stimulate white blood cells to both prevent and fight infections. Astragalus works at protecting you over the long term; it takes 6-8 weeks before it reaches its full effect. It can easily be added to any soup or stew that is simmering over a long period of time.

Probiotics Mostly people think of probiotics as supporting digestive health, but it has a broader scope than the local gastrointestinal effect. Probiotics eliminate unhealthy bacteria and fungi from the digestive tract. This helps to alleviate the overall number of challenges that your immune system is managing at any given time. This, in turn, frees up a substantial number of immune cells to protect you in other areas of the body.

Stress and Sleep Quality sleep and reduced stress are two other very important factors for immune health. Insomnia increases internal stress and stress depletes the energy in your body. Reduced energy weakens immune function.

Hand Washing The biggest protection you can give yourself is consistent hand-washing throughout your day. Anti-bacterial soap is more harmful than it is helpful; these products build resistance in bacteria and truly are unnecessary. It is best to thoroughly wash your hands for two full minutes with a gentle soap.

Individualized Care There are always dangers in generalizing care, for an approach that is best suited to your needs, please contact my clinic and book an appointment.

Dr. Andrew Eberding, ND, MSc is a Naturopathic Physician at Polo Health and Longevity Centre in New Westminister, BC and practices out of Green Tree Health & Wellness in Quesnel, BC.

Ingredients 5 small new potatoes (enough to cover the bottom of the pan), small diced 2 Tbsp. butter or olive oil 3 green onions, thinly sliced 8 roasted cherry tomatoes 1/2 cup milk or cream (coconut milk will work as well) 12 eggs 1/3 cup goat feta or feta, crumbled 1/2 cup cilantro or parsley (or more), chopped sea salt and freshly cracked pepper

Potato & Roasted Tomato

Frittata

Directions: Preheat the oven to 450 degrees F. Combine the eggs, milk or cream, a few pinches of sea salt and pepper. Whisk until completely combined. Heat a 10 inch, non-stick skillet over medium heat. Add butter or olive oil along with the diced potatoes. Cook the potatoes until fork tender and lightly brown, approximately 10 minutes, stirring occasionally. Add in the green onions and cook for an additional minute. Add in a big handful of cilantro. Pour the egg mixture over to potatoes and gently shake the pan. Add in the tomatoes and most of the cheese, saving some for garnish. Place the pan into the oven and bake until the frittata starts to puff and turn golden brown. I check mine around 12 â&#x20AC;&#x201C; 14 minutes. I donâ&#x20AC;&#x2122;t like to over bake eggs. Remove from the oven when the centre is baked through. Garnish with cilantro and extra feta. Allow to rest for a few minutes before slicing.

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Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com

health & wellness

EVENTS

The Centre for Healthy Mindspace

Mindfulness and Cognitive Based Therapy is an 8-week evidence based program designed to minimize difficulties associated with stress, anxiety and depression. Research supports the profound impact of mindfulness based practices in supporting health and well being. Call 250-983-8638 to register or check out www.facebook.com/centreforhealthymindspace for details in the event listings. Mindfulness: Cultivating Resilience is an 8-week evidence based program designed to support learner’s in developing open awareness, self-compassion and resilience. If you’re challenged with difficult life situations and you’re looking for another way to to relate to these challenges call 250-983-8638 to register or check out www.facebook.com/centreforhealthymindpsace for details in the events listings.

Discover Wellness Health Fair & Market - Williams Lake

Saturday, October 14th Location: Cariboo Memorial Recreation Complex. Interested in being a vendor / exhibitor? Contact Jennifer to see if your business or organization fits the criteria. phone 250-255-2449 email info@discoverwellnessbc.ca Space is limited.

Pick Your Vacation 2017 Ticket Sales

Quesnel & District Hospice & Palliative Care What a great way to support your Hospice and have a chance to win a Great Vacation. Your choice of how and when you would like to use your voucher...where would you like to go?! We are selling 2000 tickets at $10.00 ea You can pick yours up at Integris Credit Union, Quesnel Cariboo Observer or Autow (Quesnel Towing) The draw date is November 18, 2017 Visit our Facebook page for more info and our ticket sales popup locations.

Brain Support For Young Or Old! Cerebrum‘s unique formula combines omega-3 DHA with Cereboost, a powerful extract of American ginseng, to improve cognitive health. Cerebrum is ideal for working professionals, seniors or students. Norwegian Gold Kids DHA kid-friendly ﬂavored tiny softgel that packs beneﬁcial levels of the omega-3 fatty acid DHA – a nutrient lacking in children’s diets. Also enhanced with 375 IU Vitamin D3 per capsule to help build strong bones.