WHY AM I
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what’s inside 14
COVER STORY
6 Probiotics – Who’s Who and What’s What in the Gut
julie reil, md country girl to medical doctor
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36
The Facts About Skin Care & Cosmetics
Fibromyalgia
– by Marita Schauch, ND
Part 3
– by Gaetano Morello, ND
– by Karen Jensen, ND
40
10 Why Am I Always Hungry
Chicken Associated with Drug-Resistant Urinary Tract Infections
– by Karlene Karst, RD
– by Julie Reil, MD
20
43
Isura Means Certified Clean
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32 The Calcium Conundrum
– by Kate Rhéaume, ND
Say Good Morning to Energy
Why Does Your Gut Hurt? – by Julie Reil, MD
44 Delicious Smoothie Recipes – by Karlene Karst, RD
– by Karlene Karst, RD
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MEDICAL & SCIENCE EDITORIAL ADVISORY COMMITTEE At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical and Science Editorial Advisory Committee.
KAREN JENSEN, ND
MARITA SCHAUCH, ND
Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is author or co-author of seven books, her most recent is Women's Health Matters: The Influence of Gender on Disease.
Dr. Marita Schauch is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices. .
KARLENE KARST, RD Karlene Karst is a leading expert in nutrition and natural health. Karlene holds a BSc in nutrition and is a registered dietitian. Karlene is the author of several books and is a highly sought-after, enthusiastic, and passionate individual who has appeared on QVC, Access Hollywood, and Canada AM.
JENNIFER DYCK, ND Dr. Jennifer Dyck is a licensed naturopathic doctor. She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.
ARYA SHARMA, MD
KATE RHÉAUME, ND Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.
Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta. He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.
JULIE REIL, MD
RUDOLF BAUER, PhD
Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.
Dr. Rudolf Bauer’s expertise is in natural product chemistry, analysis, and bio-assay-guided isolation of constituents from medicinal plants. As a member of two expert groups on herbal drugs of the European Pharmacopoeia Commission, he is actively involved in the development of monographs for the European Pharmacopeia.
GAETANO MORELLO, ND
MICHAEL LYON, MD
Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.
Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.
Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank Art Direction Assistant: Beata Stolarska Graphic Designers: Celia Bowes, Jessica Ranallo, Rut Shapira, and Mark Cawker. PUBLISHED QUARTERLY BY Assured Natural Distribution, Inc. 104–3686 Bonneville Place Burnaby, BC V3N 4T6 Phone: 1-844-384-7502 Fax: 1-844-384-7503
ADVERTISING POLICY
• KAREN JENSEN, ND
Only products exclusively distributed to natural health food stores will be advertised in this magazine.
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EDITORIAL NOTE The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. Articles in Women’s Voice® are copyrighted and must not be reprinted, duplicated, or transmitted without permission. Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676 Real Solutions by Real Physicians for Real Women’s Needs®
• KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER DYCK, ND • ARYA SHARMA, MD • RUDOLF BAUER, PhD • MICHAEL LYON, MD Cover Photo: Jana Graham
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WHO’S WHO AND WHAT’S WHAT IN THE GUT BY KAREN JENSEN, ND
Today many people are aware of the BENEFITS OF MAINTAINING A HEALTHY GUT. As a result probiotic use is becoming ever more popular. However, there is still a lot of confusion around the TYPE OF PROBIOTIC TO TAKE, FOR HOW LONG, HOW THEY WORK, and FOR WHICH CONDITIONS. We have tried to provide some guidance based on current research to sort out some of the questions and confusion. In our bodies, we have more bacteria than there are cells. In fact, there are approximately 30 trillion human cells and 100 trillion microbes. The majority of those microbes – bacteria – are found in the human gastrointestinal tract. The microbiome is a complex ecosystem, and was once 6
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considered relatively resistant to change. But today, the overuse of antibiotics, a lack of fibre and fermented foods in the diet, increased consumption of refined foods and sugar, and heightened stress, are all combining to threaten the balance of the bacteria in the gut, leading to various symptoms and diseases. What can we do? We can work to counteract these factors – decreasing the bad influences on gut flora, and increasing the good ones, the probiotic ones.
PROBIOTICS WHAT ARE THEY, AND HOW DO THEY WORK? According to the World Health Organization, probiotics are defined as “living microorganisms, which when administered
in adequate amounts confer health benefits on the host.” How probiotics actually work isn’t yet fully understood, but research suggests different mechanisms including: altering the gut microbiota; altering bacterial gene expression relevant to carbohydrate metabolism; change in microbial enzymes; and changing the pH (acidity or alkalinity) of the gut. (Keep in mind that how probiotics work may depend on the type of probiotic bacteria, dose, and components used to produce a given probiotic product.) Over the last two decades the growing interest in probiotics has resulted in over 6,000 publications with over 60% of them published within the last five years. Lactobacillus, Bifidobacterium, and
HOW MUCH PROBIOTIC DO I NEED TO TAKE, AND FOR HOW LONG? The short answers – the dosage depends on the health condition and probiotics should be taken consistently to provide the probiotic benefits.
THERE IS STRONG CLINICAL EVIDENCE FOR PROBIOTICS IN THE TREATMENT OF DIARRHEAL ISSUES AND IRRITABLE BOWEL SYNDROME.
Saccharomyces genera have been the widely studied. To help you understand the terminology, let’s take a look at a common probiotic, Lactobacillus acidophilus. Lactobacillus identifies the genus and acidophilus identifies the species level and the species have different strains. The most effective probiotics species are those that can survive and thrive in the conditions of the gut. They must have a high tolerance of acid and bile, be capable of adhering to intestinal surfaces, withstand low pH, possess antimicrobial activity, and be resistant to antibiotics. However, not all probiotics are the same. The success or failure of one strain or species of probiotic can’t be extrapolated to others.
PROBIOTICS AND HEALTH Animal and human studies have confirmed the positive effect of different probiotics on health conditions including some gastrointestinal disorders, allergies, urinary tract infections, bacterial vaginitis, autoimmune disorders,
The number of bacteria required to obtain a beneficial probiotic effect is not well defined and there is no consensus on the dosage required. The numbers studied have ranged from just a billion colony forming units (CFUs) to 10 billion CFUs, while in critical care situations, the figures jump as high as 100 billion CFUs per day. The current trend of “more CFUs is better,” resulting in higher dosages of probiotic supplements, isn’t based on substantial clinical evidence.
PROBIOTICS HAVE SHOWN POSITIVE RESULTS IN
Mental health disorders including anxiety
Depression
Learning disorders
Cognitive function
inflammatory conditions, obesity, insulin resistance syndrome, type 2 diabetes, blood pressure regulation, and non-alcoholic fatty liver disease. There is strong clinical evidence for probiotics in the treatment of diarrheal diseases and irritable bowel syndrome. Furthermore, probiotics have shown positive results in mental health disorders including anxiety, depression, learning disorders, and cognitive function. “The composition of the microbiome and its activities are involved in most, if not all, of the biological processes that constitute human health and disease.” Journal of Clinical Investigation, 2014.
Analyses of fecal material are currently the only way to show that the probiotic bacteria have remained viable during their passage through the GI tract. To date, no probiotic bacterium has been shown to colonize the gut and persist after supplementation has ended. Indeed, many probiotic strains are no longer recoverable in stool 1–4 weeks after stopping supplementation. So far as we now know, if sustained benefit from a probiotic is desired, it is necessary to continue taking it.
SINGLE STRAIN OR MULTI STRAIN? Single-strain probiotic supplements are more straightforward – other strains don’t interfere with them, they are more inherently stable, and any results achieved are more clearly defined. Both single and multi strains have shown significant benefits in eradicating Helicobacter pylori
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and atopic dermatitis, but adding more strains has not yet resulted in significantly higher efficacy in all health conditions. But it appears that some probiotics can positively impact populations of other beneficial bacteria. For example, Lactobacillus probiotics have resulted in increases in Bifidobacterium populations.
SOIL-BASED ORGANISMS OR SBOs Could the future of probiotics be in the ground? There is currently a lot of debate within natural health circles over the touted health benefits of a group of bacteria referred to as soil-based organisms (SBOs). They come from spore-forming organisms in the Bacillus genus. Advocates of SBOs claim that they are probiotics that offer many health benefits. Bacillus-based infections have been shown to produce anthrax disease, food poisoning, ear infections, endocarditis, meningitis, peritonitis, and infections of the respiratory, urinary and gastrointestinal tracts. The danger is greatest to those with compromised immune systems, but they can occur in otherwise healthy individuals, and some result in severe illness or death. It is the spore-forming trait that makes a Bacillus infection difficult to treat. The spores are so tough that they can hibernate in the intestines throughout a course
DESPITE THESE CHALLENGES IN RESEARCH, HEALTH CANADA HAS ACCEPTED SOME GENERAL CLAIMS FOR PROBIOTICS
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A SHORT HISTORY OF PROBIOTICS The use of fermentation can be traced back to 6,000 BC and is one of the oldest food preservation techniques. In 1907 a Russian scientist and Nobel laureate, Elie Metchnikoff, suggested that the aging process resulted from gut microbes producing toxic substances during the digestion of meat proteins. He proposed that the gut flora could be modified with beneficial microbes in fermented milk that would suppress harmful bacteria. Lactic acid bacteria were first cultured in 1930, and the first dairy-based fermented milk product was marketed in 1935. Today, with the increasing evidence that some bacteria can be beneficial to human health and metabolism, the interest in foods and supplements that affect gut flora has increased. Research is evolving quickly. We will know much more about probiotics in years to come.
of strong antibiotic therapy only to resurface after treatment ends. B. subtilis considered as a comparatively benign member of this genus, is one of the common species used in SBO supplements. It is also an active ingredient in many industrial detergents and cleaners, and the US Environmental Protection Agency cautions against allergic reactions and sensitivities to products containing these microbes. It is believed that Bacillus is not a natural inhabitant of gut and only becomes colonized in the gut after consumption of vegetables or raw foods contaminated with soil microflora. A bit of dirt never hurt anybody. It can even build your immune
Could promote a favourable gut flora
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Helps support intestinal/ gastrointestinal health
system. But, does that mean we should voluntarily ingest the equivalent of a lot of dirt? Bottom line: More research is needed to understand the risks and benefits of SBOs as probiotics.
WHERE DO PROBIOTICS STAND? HAS THE MARKET OUTPACED THE RESEARCH? My answer is maybe. We all need to understand that research into probiotics is inherently difficult. A double-blind,
Helps moderate general feelings of anxiety and promote healthy mood balance
placebo-controlled clinical trial is considered the “gold standard” for efficacy, but researchers testing probiotics have difficulty finding an appropriate control. Another problem: It’s often difficult to pinpoint the active ingredient in a probiotic food or supplement. For example, if the product or food has undergone fermentation, the number of possible candidates increases to include not just the live bacteria themselves, but also any bacteria produced during the fermentation process. Finding the active ingredient matters, both scientifically and for regulation purposes. Biochemical, animal, and in vitro data can be used as supporting evidence. However, data from double-blind, placebo-controlled experiments are required. This research is expensive, for the regulatory process, there is no substitute for these trials. At the present time, no strainspecific claims have been accepted by Health Canada. Specific claims for different health conditions will be greatly enhanced once the research community is able to overcome some of these challenges, but we should not expect this in the near term as this process will take time. For now, the best we can say is that the gut microbiome and its desirable modification with probiotic formulas and foods can be useful in treating some of the above-listed conditions and improving overall health.
Helps reduce stress-related gastrointestinal complications such as nausea and abdominal pain
Helps reduce the risk of antibioticassociated diarrhea in children older than 12 years of age
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WHYam I always
HUNGRY? BY KARLENE KARST, RD
FOOD IS POWER, FOOD IS HEALTH, & FOOD IS ENERGY! Yet, for many people consuming the “standard American diet” of boxed, bagged, frozen, and canned food, just isn’t able to provide the nourishment our body needs, leaving us hungry and in a state of nutritional depletion, digestive distress, and fatigue. 10
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We need to eat real food to feed our living bodies. Real, whole-food nourishment not only provides us with the typical essential macro- and micronutrients that we so often think of in the form of fibre, protein, and healthy fats, but eating the “rainbow” will also produce enzymes that will help our body digest and convert the food we eat into energy.
DIGESTIVE ENZYMES High-stress levels, inflammation, poor food and lifestyle choices all wreak havoc on the digestive system. Digestive complaints including bloating, gas, cramping, and feeling tired after eating. (Have you ever felt like having a nap after consuming a big dinner?). In fact nearly one in three people experience some type of digestive problem. After years of eating a poor diet, the gut is one of the first parts of the body to show signs of inefficiencies, in particular, a lack of digestive enzymes. Although the body produces its own digestive enzymes, it may not be producing enough. For example, anyone with lactose intolerance is likely not producing enough of the lactase enzyme to adequately digest dairy products.
Enzyme production decreases with age. This is why so many older people are not able to enjoy many of the same foods they did when they were younger.
In addition, during cooking and processing, the natural enzymes present in raw foods are denatured. There are few people that adhere to a mainly raw food diet. And even in the case of a raw-food vegan diet, the body doesn’t produce the enzyme cellulase at all, which can be problematic when digesting all that roughage.
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Supplements are intended to support an already healthy diet and lifestyle, and in the case of enzymes, they support the breakdown of a whole-real foods diet. The typical benefits of enzyme supplementation include reduced digestive distress, increased energy, and improved regularity.
The human body produces many enzymes to facilitate digestion. The role of digestive enzymes is to break down food-derived fats, carbohydrates, and proteins into smaller substances that our bodies can use. Because enzymes are specific to what reactions they will catalyze, there are different enzymes to facilitate the digestion of the various components of our diet.
SOOTHE DIGESTION: When undigested foods travel through the intestines, they can irritate and potentially damage the sensitive intestinal wall. Over time, this irritation may reduce our digestive capacity and negatively influence the vital absorption process.
CARBOHYDRATES CARBOHYDRASES: This category of enzymes breaks down carbohydrates and fibres into simple sugars. ALPHA-GALACTOSIDASE: Helps digest the gas-causing carbs found in beans, such as raffinose and stachyose. LACTASE: Converts lactose (milk sugar) into its component sugars (glucose and galactose) to support digestion of dairy products and prevent or mitigate lactose intolerance.
INCREASE ENERGY: According to Yuri Elkaim author of Eating for Energy, up to 80% of our body’s vital energy is spent on digestion. By aiding the breakdown and absorption of foods, you can free up enormous amounts of energy, increasing physical vitality, and enhancing stamina. PROMOTE REGULARITY: Promoting proper digestion may encourage a healthy intestinal environment, and help relieve occasional constipation and irregularity. 12
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CELLULOSE: The body doesn’t produce this enzyme at all, so supplementation is necessary to assist the body in breaking down the cell walls of plants, releasing the nutrients for the body to absorb. There are several other carbohydrases that target specific types of carbohydrates to digest.
These enzymes maximize digestion of proteins for improved nutrient uptake and reduce the likelihood of developing certain food sensitivities. PROTEASES: Also referred to as proteolytic enzymes, these break down proteins into amino acids. Gluten is a protein that many individuals have trouble tolerating. Enzymes that break down the peptide bonds of the gluten molecule minimize the digestive discomfort that can result from gluten consumption. Similarly, the whey protein found in dairy products is a large protein that must be broken down in order to be absorbed and used by the body. Protease enzymes break down these large protein molecules so that the beneficial amino acids can be absorbed, and the smaller peptides will not cause digestive discomfort. There are several other proteases that target specific types of proteins to digest: LIPASES: These enzymes digest fats (lipids) into fatty acids and glycerol to improve fat utilization, supporting gall bladder and pancreas function. If your goal is to achieve your best digestive health and function, and not feel hungry after eating, I recommend supplementing with a complete, multi-enzyme or maximum digestive support formula, and always look for the ISURA™ logo. Every time you purchase an ISURA-certified product you cast your vote for premium products that support your health, well-being, and safety.
TO YOUR HEALTH! Karlene Karst
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W O M E N S E N S E. C O M
Country Girl to BY JULIE REIL, MD
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MEDICAL DOCTOR One of the many joys of being a medical doctor for the past 21 years has been caring for women of all ages and doctoring them through life’s many hurdles – motherhood, marriage/divorce, grand-mothering, and everything beyond. As women grow older, I see them returning to their roots and appreciating them in new ways. The process begins with the empty nest, and continues through household downsizing, reducing work hours, and eventually beginning a post-retirement life.
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hat sustains us through these challenging passages is a sure knowledge of who we are and where we came from. Family values, talents, passions, faith, a strong work ethic, and generational values that we share with peers are what define us. They give us inner strength. They help us live with integrity. These are the thoughts that came to mind when the editors of this magazine asked me to reflect on my career. I am who I am, I realized, and I’ve done what I’ve done, by never abandoning my roots – my authentic self and my goals.
Mine could have become the story of a woman who failed to live up to her potential. But, looking back, I see that I never lost my desire to set and achieve goals for myself. Determination and tenacity came naturally to me, despite my efforts to fit in. First and foremost, I found my interest in medicine. It was delivered to me through a wounded warrior’s heart-tugging speech, which led me to volunteer at a local veterans’ hospital. The experience confirmed my vocation. This, of course, is where I could tell you that I got a huge scholarship and attended Yale University and went on to medical school, “and the rest is history.” Well, I was accepted at Yale, and a scholarship was offered. But those strong Montana roots of mine influenced me to stay home and
Photo: Jana Graham
In elementary school I became painfully aware that I was different. I finished work quicker than my peers, and often worked far ahead of the teacher’s curriculum. My mother could have advanced me a grade or two, she had the chance, but she wanted me to stay with kids my own age and be socialized normally. She meant well. But my reaction to staying put was one that is all too common among high-performing students, especially girls. I worked hard to fit in. I lowered my expectations of myself. When talking to friends or teachers, I downplayed my skills and accomplishments. I arranged to get a few questions wrong on each test.
“My own self-worth stems, as it ought to, from childhood. Born in Montana to a farming and ranching family, I was raised the traditional way.” – Julie Reil, MD attend the University of Montana. As for medical school, my goal-setting skill soon had me working toward a particular medical scholarship – one that required participating in beauty pageants! First stop, the Miss Montana pageant. To everyone’s surprise, I won – me, a 19-year-old college freshman competing
against college graduates! This gave me the opportunity to compete in the Miss America pageant, a requirement for those applying for the scholarship. But I can’t gloss over the Miss Montana story without mentioning how my fellow contestants helped me. I had already placed well in the talent competition, singing an Olivia Newton-John song in cowgirl garb against
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vocal performance majors in costumes that were far more elegant. I won the evening gown competition wearing a white Native American-inspired gown. But my matronly swimsuit was the talk of the swimsuit competition, leading a contestant to offer me her red leotard instead. At the end of the evening, I had won the title!
Photo: Jana Graham
I turned down Yale, a Rhodes scholarship and a life in music, all with scarcely a second thought. Each time the reason was simple. None of these would further my goal of becoming a physician.
Then came a moment that was truly formative for me. While waiting in the wings to accept my Miss Montana crown, my father whispered, “Remember that this doesn’t make you better than anyone else.” He added, “I want you to always be proud of where you came from and who you are.” His words may not have seemed terribly special, but later it dawned on me that I actually won the pageant because I was proud of being me. What I sang, how I looked, what I wore, and why I entered the pageant in the first place – to achieve my goal of becoming a doctor – all of these showed how determined I was to be myself. My first words upon being crowned? “Thank God, I’m a country girl!” In my last year of college, an advisor urged me to apply for a Rhodes scholarship. It offered two years of postgraduate study in England, but by the time I became a finalist, I had given my advisor quite a shock. I had decided to turn down the opportunity. Not long thereafter, I also turned away from what might have been a promising career in music performance, even after studying in Vienna, touring Europe, and being offered a chance to record country music – my favourite genre – in Nashville. Yes. I turned down Yale, a Rhodes scholarship, and a life in music, all with scarcely a second thought. Each time the reason was simple. None of these would further my goal of becoming a physician.
MY FATHER WHISPERED,
“I want you to always be proud of where you came from and who you are.” 16
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None of them would aid me in living out what I was sure was my destiny. I kept myself on task, focused always on my goal of a medical career. I didn’t let anything get in my way, not even things I know I would have loved. Medical school took me to the University of Washington in Seattle, a city which happens to be the home of the Bastyr Naturopathic
University as well. Because nutrition wasn’t a part of my medical training, I availed myself of Bastyr’s weekend courses, and discovered a new passion for nutritional health. I conducted independent research in a nutrition lab and presented the results nationally. In time, I began to study under a top female urologist too, one of only 11 female urologists in the nation at the time. Patients came from all over the world with pelvic floor dysfunction, and almost always suffering a corresponding loss of dignity. I gained profound appreciation for the importance of urology to women, but when my internship allowed me to deliver that
“I found the courage to branch out from hospital medicine and open my own clinic, Shiloh Medical Clinic.” first baby, a key career passion was born along with it. By the time I became a mother myself for the first time, I had become board certified in family medicine and obstetrics. After a decade in practice, I turned toward some of the interests I cultivated in medical school, and at Bastyr. I found the courage to branch out from hospital medicine and open my own clinic, Shiloh Medical Clinic. Looking back, I can see that things began to change for the better as soon as I opened the clinic. It was a new beginning, an opportunity to be the doctor I wanted to be and, not incidentally, the mother I needed to be since becoming a single parent. Amid the stress of so much newness, I watched in amazement as, like magic, my right brain became active again. Music came back to me, as did the inspiration for developing new medical procedures for women using lasers and light. At last I could do my own research, leading to the invention and development of the patented Genityte® medical procedure
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to treat female urinary incontinence and pelvic floor tone. Some other developments that I am proud of include advanced methods for Cool Sculpting thighs and arms for women, the patent pending Triple Tone Treatment™ for toning the neck, and the patent pending women’s ergonomically correct undergarment™.
JULIE AND HER DAUGHTERS
In my now nearly adult and independent daughters, I see some of the same determination propelling them to become their best selves that I felt. They have grown up learning by my experiences that life is full of storms, and that there is no guarantee of safe harbour for any of us. Soon the family nest I have built will be empty. Whatever the future may hold, I know that, like so many of the women I have learned from, I will draw strength and comfort from reaching back to my roots. In 1919, my grandfather planted four black walnut trees on the Reil homestead, which is
now a Centennial farm. It nourishes me to know that those trees still stand, supported by their thick, healthy roots. And it satisfies me to know that the words my father spoke to me at a beauty pageant years ago, still guide me as they will guide generations of Reils to come.
DR. JULIE REIL is “paying it forward”
hormonal balance through all the stages of a woman’s life.
as an educator, writer, and speaker on topics she is passionate about – women’s health, beauty, and nutrition. Her goal is to help women (and men) enjoy a good quality of life in each phase of their life. Her current projects include 1) educating women about minimizing exposure to toxins that interfere with hormone balance; 2) developing toxin-free, environmentally friendly products for skin, body, and hair care; and 3) development of supplements tailor-made for fostering
As a medical doctor, she is proud of her association with Women’s Voice, which has an affiliation with one of the most progressive and forward-thinking quality certifications in the world, ISURA™. When this certification is found on a vitamin or food supplement, it means it has been tested for over 100,000 GMOs, over 500 common contaminants, and that each ingredient is present in the supplement in the quantity stated.
Dibencozide is the major active form of vitamin B12 in mitochondria (the powerhouses of every cell) and is essential for energy metabolism as well as for the formation of myelin, the fatty protective sheath around nerves.
Women’s Voice Health Show 2018
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Educator on women’s health issues
means certified CLEAN
The most RIGOROUS testing in the WORLD
giving you confidence that the products you use are SAFE, CLEAN, and EFFECTIVE.
Look for this ISURA seal of APPROVAL ON PRODUCT LABELS
We have the most advanced laboratory equipment and testing methods in the world. ISURA oversees clinical studies on natural products with universities worldwide.
ISURA.CA
isura
™
means Certified Clean Q&A CHUCK CHANG with
“ISURA conducts the most rigorous testing in the world on natural health products, providing consumers confidence that the ISURA-approved products they use are safe, effective, free of contaminants, and meet label claims.” – Chuck Chang, Laboratory Director, ISURA
Q
Why was ISURA created?
Our clients’ customers are everyday consumers, like you and me, who want to lead healthy lives and want to know that the natural health and food products they use are safe and that what’s on the label is what’s in the bottle. We also want to be assured that the natural health and food products they’re buying and the ingredients in them are authentic, as pure and contaminant free as possible, and responsibly manufactured wherever they come from across the globe.
Q
What does ISURA do?
ISURA uses comprehensive analytical testing and is audited regularly to ensure that we stay up-to-date and meet global standards set by the International Organization for Standards (ISO). ISO is recognized worldwide as the largest developer of voluntary international standards and we worked hard to achieve this accreditation.
Q
Tell us about your testing methods.
ISURA tests the raw materials and ingredients that our clients use to make their natural health and food products, and confirm that they are what they say they are (authentication/ ingredient identification), that they are pure (do not contain pesticides, solvent residues, 20
WOMENSVOICEMAGAZINE.COM
GMO-genetically modified organisms, heavy metals, etc.), that they are potent (potency is consistent with the label), and that they are made in a safe, reliable way (manufacturers follow GMP – good manufacturing practices).
Q
What equipment do you use at ISURA?
At ISURA we utilize state-of-the-art high-performance equipment to analyze raw materials and ingredients. We use CSI-sounding equipment and techniques like mass spectrometry, nuclear magnetic resonance, and DNA sequencing amongst others. We also examine samples with lasers, plasmas, chromatography, mass analyzers, visible light, ultraviolet light, infrared light,
and under fluorescence light. And our lab staff are specialists in analyzing natural health and food products.
Q
Tell us about the work ISURA does with universities and governments around the world.
ISURA is proud to collaborate with university researchers and government scientists to develop better ways to ensure that our natural health products are non-GMO compliant, free of contaminants and adulterants, authentic and accurately labelled.
Q
Why should I care about contamination? Aren’t all natural health products safe?
I can assure you that products with the ISURA seal on the label are safe and are what the label says they are, but unfortunately that isn’t always true of all products. The raw materials and ingredients for natural health and food products come from all over the world and in order to be sure that our clients’ products are safe, healthy, and effective – they need to be analyzed and tested – and that’s where ISURA comes in. Whether a product is made from seeds, leaves, or other parts of a plant; whether they are from sustainably harvested fish; whether they are an oil, a tincture, powdered or in a capsule – ISURA tests them all. The ISURA seal on the label verifies the safety, quality, and integrity of the natural health and food products inside the bottle!
Q
How do I know a product is certified clean by ISURA?
Look for this ISURA seal of approval on product labels.
BE SAFE. Reach for ISURA-certified products. Tested. Trusted.
ISURA CERTIFIED. Your guarantee of:
Contaminant-free, non-GMO products
Seed-to-shelf quality testing By looking for the ISURA seal on the label of a natural health or food product, you know that the raw materials and ingredients in that product have been tested and confirmed to be pure, potent, high quality, and accurately labelled.
What’s on the label is in the bottle
Look for the ISURA seal – your guarantee of safety and integrity. Mass spectrometry working around the clock detecting over 600 contaminants/ pesticides, the most vigorous testing in the world.
FALL 2018 | WOMENSVOICEMAGAZINE.COM
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THE MOST IMPORTANT NUTRIENT TO PREVENT HEART DISEASE • Increases calcium absorption • Inhibits the calcification of arteries • Fights premature wrinkles
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DIRECTIONS In a high-speed blender mix all ingredients. Heat 1 tbsp of coconut oil over medium heat on a griddle or frying pan. Wipe away any excess oil (too much oil will cause uneven cooking/burning of pancakes). Pour or scoop the batter onto the griddle/frying pan. Let cook 2–3 mins on each side and flip. Make sure the pancake is fully cooked.
FALL 2018 | WOMENSVOICEMAGAZINE.COM
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Say Good Morning to
ENERGY! BY KARLENE KARST, RD
Are you an early riser or a night owl? A study published in The American Psychological Association’s journal, Emotion, reports early risers are happier, healthier, and more productive than night owls. After I became a mom, I quickly realized that becoming an early riser would help me function healthily and happily in the many hats that I was going to be wearing on a daily basis. I created a new morning routine, and from the start, it was a game changer.
MY TOP FIVE TIPS FOR ESTABLISHING YOUR OWN HEALTHY MORNING ROUTINE
1
Start your day with a BIG GLASS OF LEMON WATER. Most of us are dehydrated first thing in the morning. Lemon water helps rehydrate, flush toxins, and improve digestion.
2
Take the time to PRACTICE GRATITUDE, PRAYER, OR MEDITATION. My faith has always been my steadfast guide, so I start each day expressing my feelings of gratitude. Get in the habit of writing down, or mindfully acknowledging, the three things you want to give thanks for each day.
Take time to read the news or something informational. It is important to FEEL CONNECTED TO WORLD EVENTS AND YOUR COMMUNITY. I still have the newspaper delivered to my front
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doorstep and I love being able to hold it or spread it out in front of me as I drink my morning coffee. Sometimes I only spend 10 minutes paging through, but at least I feel caught up with what is happening around me.
4
EXERCISE. I carve out two or three morning exercise periods each week. Research shows that working out in the morning is more beneficial to the mind and body than after-work or evening workouts. Morning exercise increases focus, enhances positivity, decreases stress, and improves weight-loss potential.
5
EAT BREAKFAST, always. It literally “breaks the fast” of the night before, providing necessary nutrition for starting your day. Ideally, you should eat within 30 minutes to one hour of waking up, always including 20–25 g of protein as it nourishes the adrenal glands (helps reduce blood sugar cravings, hunger pangs and stress during the day), while boosting your metabolism. So skip the cereal box and try eggs, Greek yogurt, nut butters, nuts and seeds, or steel-cut oats. Protein smoothies are also very quick and convenient options, easily portable while commuting to work or bringing kids to school. The combinations are endless when it comes to smoothie ingredients, as you’ll see below. Just be sure to lay in your supplies, so you’re always ready to start the day right!
PICK YOUR LIQUID Water Coconut water Coconut milk Almond or other nut milk Oat milk
ADD PROTEIN Whey Nut butters For a vegan source, I like VegiDay Organic Vegan Protein powder. For fermented proteins, I recommend Whole Earth & Sea Fermented Organic Greens and Protein & Greens.
FLAVOUR WITH FRUIT Use whatever is in the store or the garden! Pineapple, berries, bananas, and mangoes are among my favourites. But don’t forget avocados!
GO GREEN FOR VITAMINS Choose spinach or kale, even lettuce, parsley, or cilantro!
SPRINKLE IN A NUTRITION BOOST Turmeric Ginger Hemp seeds Ground flaxseeds Chia seeds Bee pollen Cacao powder Coconut flakes Omega-3* oils Coconut oil MCT oil Aloe vera *I recommend Sea-licious Omega-3
DRIZZLE IN SOME SWEETNESS (OPTIONAL) How about raw honey or maple syrup?
NOTHING’S SIMPLER. Blend it up, put it in your cup, and get yourself off to another great day!
THERAPEUTIC SMOOTHIE More Than a Speedy Slurp! BY JENNIFER DYCK, ND Who knew that starting the day with a refreshing, eye-opening smoothie could be not just healthy, but therapeutic? It’s true, if you expand your repertoire to include more than fruit, yogurt, and ice. Many of us have already discovered the busy-morning benefits of throwing those three time-honoured ingredients into a blender. But what if you could add real life-enhancing, health-supporting herbs and nutrients into every sip – no matter what time of day – to enjoy your smoothie? All you need to do is stock your pantry with a few new ingredients! Not only does this recipe support our stress-depleted adrenal glands with ashwagandha root, vitamin C, vitamin B5, potassium, and other minerals, it also promotes a healthy immune system, gently balances hormones, and provides the right amount of fibre to keep our blood sugar regulated.
TO REDUCE STRESS, TRY THIS:
STRESS-BUSTING SMOOTHIE Ingredients & instructions: 1 scoop Whole Earth & Sea Protein & Greens powder ¼ tsp Ultimate Maca Energy
1 tsp ashwagandha powder (or empty a capsule of AdrenaSense into mixer) ¼ avocado – for vitamin D and potassium 1 small orange – for vitamin C 1 cup loosely packed mixed greens – a variety will have fewer goitrogens 1 tsp Natural Factors Chia Seeds – for fibre and glycemic control 1 tsp Whole Earth & Sea Deep Ocean Minerals – to provide minerals 1 cup unsweetened coconut milk or almond milk to desired consistency ADD ALL INGREDIENTS INTO BLENDER AND BLEND ON HIGH UNTIL SMOOTH! FALL 2018 | WOMENSVOICEMAGAZINE.COM
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The most powerful, effective digestive enzymes Good health starts in your gut. These NEW intensive-strength enzyme formulas target specific digestive issues to REJUVENATE YOUR LIFE! High-stress levels, inflammation, poor dietary and lifestyle choices all wreak havoc on the digestive system. Digestive complaints include bloating, gas, cramping, and feeling tired after eating. In fact nearly one in three people experience some type of digestive problem. Although the body produces its own digestive enzymes, it may not be producing enough. The typical benefits of enzyme supplementation consist of reduced digestive distress, increased energy, and improved regularity.
TROUBLE DIGESTING GAS-PRODUCING VEGETABLES AND GRAINS? Vegetarian MacroGest is an intensive-strength, full-spectrum plant enzyme formula designed to aid digestion of fermentable carbohydrates (FODMAPs) found in beans, vegetables, and grains. HighFODMAP foods are a common cause of indigestion, gas, bloating, and abdominal discomfort. The 100% plant-derived
enzymes in Vegetarian MacroGest ensure high levels of activity and a wide range of pH stability to support complete digestion and relieve digestive discomfort.
HIGH-PROTEIN, HIGH-FAT DIET? Keto Paleo MacroGest is an intensive-strength enzyme formula which supports the breakdown of protein-rich and high-fat foods such as dairy, eggs, and meat, making it ideal for anyone following a paleo or ketogenic diet.
GLUTEN ISSUES? ReliefZyme contains a unique enzyme blend with DPP-IV activity to help support the complete digestion of wheat, gluten, and dairy proteins. This intensive-strength formula offers significant enzyme activity, helping to improve nutrient absorption in individuals with gluten and dairy sensitivities.
INFLAMMATION? Zymactive is an intensive-strength systemic enzyme formula featuring pancreatic enzymes and serrapeptase – the proteolytic “miracle” enzyme that offers powerful support for inflammation and pain relief. Zymactive is useful for arthritis, sinusitis, sports injuries, allergies, and other inflammatory conditions.
CANDIDA? ClenzDida A unique formula that supports natural inner intestinal balance, ClenzDida can help support natural detoxification and cleansing processes in the digestive tract to reduce indigestion, gas, bloating, and abdominal discomfort associated with Candida albicans and other yeasts.
naturalfactors.com
THE FACTS ABOUT
SKIN CARE & COSMETICS EVERY WOMAN SHOULD KNOW! BY MARITA SCHAUCH, ND
So what’s the deal with chemicals found in commercial beauty products? Are they really that bad for us? And, if you do decide to try a clean product, how can you be sure you’re getting the best quality? We’re glad you asked.
YOU may have noticed a new beauty trend that’s a little different from shades of lipstick or contouring: products claiming to be clean and free of harmful chemicals are showing up in drugstores and Sephora shelves alike, and it seems like everyone’s trying to get in on the action.
HORMONE DISRUPTORS IN COMMERCIAL BEAUTY PRODUCTS According to a study conducted by the environmental working group (EWG), the average woman uses 12 personal care products or cosmetics each and every day, allowing her skin, mouth, and lungs to absorb an average of 168 chemicals that may have toxic effects in the body.
The symptoms of estrogen dominance can range from mild to severe, but they can severely impact a woman’s health and her lifestyle. They include: decreased sex drive, irregular or otherwise abnormal menstrual periods, heavy bleeding, bloating, breast swelling and tenderness, fibrocystic breasts, headaches (especially when premenstrual), and mood swings (most often irritability and depression).
Many of these chemicals find Can you imagine their way into the bloodstream, all of these where they wreak havoc with Increased exposure to many negative symptoms coming from our hormones and internal of these toxins can also cause the cosmetics organs. Most of these chemicals premature skin aging and collagen we’re using on overwhelm the liver as it works destruction. Chronic exposure a daily basis? daily to clean toxins from our systo free radical damage from these tem, but some of the chemicals in chemicals wreak havoc in the cellular cosmetics are endocrine disruptors that environment of the skin and eventually start cause a condition called estrogen dominance. destroying collagen, thus creating unhealthy skin.
FALL 2018 | WOMENSVOICEMAGAZINE.COM
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THE TOP OFFENDERS AND HOW TO SPOT THEM I promise you this article isn’t intended to scare you: while the state of the commercial beauty industry looks a little bleak from some angles, there are some great companies out there creating amazing products that are clean and safe. To choose a good product, as a physician, I always recommend checking the ingredients and making sure they’re free of these topoffending endocrine disruptors:
■ PARABENS Parabens have been used as a preservative in cosmetics since the 1950s, but more and more research is showing how dangerous they are to our bodies to absorb or ingest on a daily basis. Predominantly, parabens have been linked to breast cancer – they’re believed to mimic estrogen in the body and contribute to reproductive types of cancer such as breast and ovarian cancers among others. Malignant breast tumours have even been shown to have trace amounts of parabens in them! When looking at the ingredients in products, most parabens will be easy to identify: butylparaben, methylparaben, propylparaben, ethylparaben, etc. However, they can also be listed as alkyl parahydroxybenzoates.
SO… WHAT NOW? Are you feeling a bit overwhelmed? Don’t be! In the case of “clean” vs. commercial cosmetics, my number one recommendation is to do a little bit of research on the company you’re buying your products from. If their website warns of the toxins I’ve mentioned and explains that they’re free of harmful chemicals, chances are you’re in good hands, but I would still read each and every label. If they simply have a “paraben free” sticker on their label, you might want to do a little more digging, because some companies will still try to cut corners while capitalizing on the growing “clean” beauty product industry.
GENTLE FACIAL CLEANSER with matcha green tea – leaves skin feeling fresh, purified, and invigorated.
EWG provides consumer guides and lists of truly clean and safe products and companies. EWG has a database of beauty products and you can type in some of the products you’re currently using at home into the EWG database to check them out on a toxicity scale and find out how toxic they are. Visit EWG at ewg.org/skindeep. For shampoo, conditioner, body lotion, and cleansers, I personally recommend and use, WomenSense® Clean Body Care. All of the products are non-GMO, xenoestrogen, vegan, and gluten free. You can find these gentle, safe products in local area health stores. Here are a list of my favourites:
BOTANICAL HAND & BODY LOTION provides daily nourishment and hydration for all skin types.
MAKEUP
I support Pacifica, 100% vegan, cruelty free, 100% pure, and also mineral fusion makeup as part of my daily beauty routine.
100percentpure.com; pacificabeauty.com
■ PHTHALATES Phthalates have traditionally been used as a plasticizer in nail polish, to create flexibility in hair sprays, and as a fixative in fragrances. They’re also another estrogen mimicker, and a known carcinogen. Additionally, they’re considered to be reproductive toxicants: they can have a very negative impact on fertility, especially in adult males (but also in women).
■ TPHP Triphenyl phosphate, or TPHP, was developed as an alternative to phthalates in the last decade and has been used in many of the same products. Unfortunately, TPHP is now being shown to be a toxin that disrupts our endocrine system and is extremely carcinogenic! 30
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provides gentle and effective cleansing for all hair types.
REPAIR & BALANCE CONDITIONER strengthens and repairs elasticity, to keep your hair feeling soft, shiny, and free of tangles.
■ PROPYLENE GLYCOL In cosmetics, propylene glycol is used in small amounts to keep products from melting in high heat or from freezing. It also helps ingredients to penetrate the skin. Unfortunately, it is also considered a neurotoxin by the CDC, and is an active ingredient in antifreeze!
HYDRATING SHAMPOO
TOOTHPASTE
Kiss My Face – always use fluoride free – I stay away from fluoride, as it is a known endocrine disruptor especially affecting the thyroid, bones, brain, and even blood sugar levels.
DEODORANT
I recommend Kiss My Face, Kopari Coconut Oil Deodorant, and Schmidt’s Bergamot + Lime.
A little education and research can go a long way towards ensuring that your beauty products are actually beautiful – from the inside out!
In Health, Dr. Marita
The freshest, fairest, most future friendly
Solomon Islands
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alphahealth.ca
South Pacific Ocean
CALCIUM Conundrum
THE
BY KATE RHÉAUME, ND
Anyone reading the recent headlines regarding calcium and vitamin D supplements is entitled to a little confusion.
Is it good to take these supplements, or bad?
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Well, as is often true with research findings, the answer is a bit complicated, but stay tuned for some great news! First, the bad news. For years, nutritionists, dieticians, and medical professionals have emphasized dietary calcium intake and calcium supplements, along with vitamin D, as the key to strong bones. Yet, several recent studies show that people who take calcium supplements may experience more heart attacks and strokes than those who don’t. It turns out that a portion of the calcium that is not taken up by bones can get into blood vessels, leading to hardening of the arteries. In other words, calcium can get into the wrong places and cause harm. Does this mean we can prevent heart disease by giving up calcium supplements? No. Research continues to show that heart disease is the leading killer of both men and women, whether or not they take calcium supplements. To complicate matters for consumers, vitamin D – which is often taken along with calcium – has also come under some scrutiny. The popularity of vitamin D supplementation has soared in recent years due to the nutrient’s many health benefits, and the realization that D deficiency is widespread. Taking vitamin D is generally a good thing. However, while the sunshine vitamin’s ability to promote calcium absorption is a boon to bones, it is potentially problematic for heart health, as it can increase the body’s calcium burden. Okay, now the good news! A little-known vitamin, K2, is a fat-soluble nutrient that works with vitamin D to guide calcium into bones and teeth, and keep calcium out of soft tissues like arteries. It also activates special proteins that can defend against cancer. In other words, vitamin K2 allows us to fully and safely reap the benefits of vitamin D and calcium, while also bringing its own health benefits to the table. Indeed, a lack of K2 could play a role in both major and minor ailments including osteoporosis, heart disease, cancer, varicose veins, diabetes, facial wrinkles, and more.
VITAMIN K2–LONG MISUNDERSTOOD If you’re wondering why you haven’t heard about vitamin K2 until now, it’s because it was overlooked for decades as another form of vitamin K was allowed to steal the spotlight. The better-known vitamin K1 is easily obtained in our diet through green leafy vegetables and the body uses vitamin K1 for blood clotting. Deficiency of vitamin K1 is extremely rare and the symptoms are obvious: bruising and bleeding. Vitamin K1 and K2 were both discovered in the 1930s and at the time researchers assumed they were both blood-clotting vitamins. That faulty assumption caused vitamin K2 to be overlooked for more than two generations. Vitamin K2 does not come from green leafy vegetables, does not participate in blood clotting, and its deficiency is not obvious. When we are lacking in vitamin K2, even marginally, it won’t show by obvious signs such as bruising, but bone and heart health can suffer silently for decades.
MAJOR HEALTH BENEFITS OF VITAMIN K2 Bone health Vitamin K2 boosts bone health in several ways. Very simply, it activates a carrier protein that guides calcium into bones and teeth to improve bone strength. Studies show K2 and D3 together boost bone density far better than either nutrient alone. But the bone benefits of K2 exceed what would be expected from its effect on bone density. Bone mineral density (BMD) is only one aspect of bone health – although it’s the one that gets the most attention – and K2 seems to improve bone quality out of proportion to its BMD effects. Best of all, the most recent vitamin K2 clinical trials show that optimal benefits for bone and heart health are seen within one to three years. That may sound like a long time, but keep in mind that osteoporosis doesn’t develop overnight. It took decades of K2 deficiency for calcium to leech out of bones, so building it back up in a couple of years is impressive.
Heart health Calcium isn’t normally present in our arteries, so the amount of calcium in the main arteries that feed the heart, the coronary arteries, is considered an accurate predictor of your risk of heart attack. Calcium can build up on the elastic tissues of any artery, causing the blood vessel to stiffen, which contributes to heart disease.
A LACK OF K2 COULD PLAY A ROLE IN BOTH MAJOR AND MINOR AILMENTS INCLUDING
OSTEOPOROSIS, HEART DISEASE, CANCER, VARICOSE VEINS, DIABETES, FACIAL WRINKLES, AND MORE.
But vitamin K2 has been shown to reduce arterial stiffness, helping to restore soft, flexible arteries and reduce the calcification that threatens heart health.
Cancer protection Multiple studies demonstrate the importance of K2 in relation to different kinds of cancer throughout the body. Increased K2 intake reduces the risk of fatal prostate and lung cancer, the two big cancer killers of men.
Wrinkles Calcium can accumulate microscopically on the elastic tissues in the skin. When this happens, skin becomes less elastic and sags. By preventing this accumulation, vitamin K2 helps maintain firm, resilient skin.
Varicose veins When calcium accumulation affects veins, stiffening them and slowing blood flow, the result can be hard, bulging, distended veins. The same vitamin K2-dependent mechanisms that protect arteries play an important role in preventing and healing varicose veins.
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WHO BENEFITS FROM K2? The benefits of vitamin K2 extend to everyone, throughout life. Vitamin K2 is as important as folic acid for pregnant women and their growing babies. In the first trimester the nutrient is essential for the development of the baby’s primary teeth and healthy facial structure; in the second trimester the formation of eventual adult teeth and skeleton require K2. Despite the crucial importance of K2 in early pregnancy, studies show that mom’s K2 levels tend to be at their lowest in the third trimester, so expectant mothers should continue to pay attention to their K2 intake at this time. Bone growth is highest during childhood and adolescence, so kids and teens have especially high requirements for vitamin K2 to nourish their growing bodies and ensure healthy teeth and bones. Vitamin K2 has been shown to counteract the negative changes in bone health seen in menopausal women. Both men and women over 50 show high levels of vitamin K2 deficiency, which can accelerate the rate of bone loss and vascular calcification.
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VITAMIN K2 FROM FOODS
VITAMIN K2 FROM SUPPLEMENTS
How much K2 are we getting in our daily diet? The short answer is “not enough.” As with vitamin D, studies show that most apparently healthy adults are deficient in K2. When there isn’t enough K2 to keep calcium in its place, we are moving slowly down the road to heart disease, osteoporosis, cancer, and other serious health conditions.
Since grass-fed protein can be hard to come by, natto is hard to love, and even a cheese lover can only eat so much Brie, vitamin K2 supplements provide a consistent, convenient source of lifesaving menaquinone. Look for nattoderived vitamin K2 supplements. These will indicate “natto source” or have the designation “menaquinone-7 (MK-7)” somewhere on the label.
Safety Vitamin K2 is very safe for adults and children, with no known toxic effects. Vitamin K2 from food and supplements has no drug interaction, except warfarin (Coumadin). Other “blood thinning” medications such as aspirin, anti-platelet aggregators, non-warfarin-type blood thinners, or other medications do not interact with vitamin K2.
Vitamin K2 – the key nutritional link
Dietary vitamin K2 comes from two main sources. First, animal fat such as egg yolks and butter contain K2, but only in meaningful amounts if the hens and cows are out on pasture eating green grass. Grassfed animal foods are hard to come by, so, fortunately, fermented foods offer a second, more reliable dietary source of K2. Certain bacteria produce vitamin K2, which is why some (but not all) fermented dairy products are rich in vitamin K2, notably Gouda and Brie cheeses. Natto, a fermented Japanese soybean food, is the highest known source of vitamin K2 in food. Studies from Japan show that natto consumption is associated with better bone and heart health. Look for natto at a local Asian market, but be aware that it has a unique taste and texture that can take some getting used to.
WOMENSVOICEMAGAZINE.COM
We now know that vitamin K2 is the missing piece to the puzzle of many widespread ailments. So many health conditions that we may chalk up to a normal part of the aging process are unrecognized, long-term nutrient deficiencies. By restoring our K2 intake to optimal levels, not only will we stay one big step ahead of many common health conditions, we will be able to continue safely benefitting from calcium and vitamin D supplementation!
DR. KATE RHÉAUME is the author of the best-selling book Vitamin K2 and the Calcium Paradox, How a LittleKnown Vitamin Could Save Your Life (HarperCollins). References Howe AM, Webster WS. Vitamin K– its essential role in craniofacial development. A review of the literature regarding vitamin K and craniofacial development. Aust Dent J. 1994; 39(2):88-92. Vermeer C. Vitamin K: the effect on health beyond coagulation – an overview. Food & Nutrition Research. 2012; 56:5329-34. Nimptsch K, Rohrmann S, Kaaks R, et al. Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg). Am J Clin Nutr. 2010; 91:1348-58. Lamson DW, Plaza SM. The anticancer effects of vitamin K. Alt Med Rev. 2003; 8:303-318.
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CLINICAL PERSPECTIVE ON
BY GAETANO MORELLO, ND
T
HE GOOD NEWS IS THAT ALONG WITH OUR BETTER
UNDERSTANDING OF THIS CONDITION, WE CAN OFFER PROVEN SUPPORTIVE TREATMENTS TO ALLOW THE PATIENTS TO EXPERIENCE MORE FUNCTIONALITY IN THEIR LIVES.
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THERAPEUTIC APPROACH 1
1
MITOCHONDRIAL SUPPORT UPREGULATION This part of the mitochondrial protocol involves giving the compounds that may help the mitochondria work more efficiently, the ability to produce energy. For example, a key component in mitochondrial energy production is oxygen carried by red blood cells and held in those cells by iron. When somebody has a microcytic anemia (low blood iron), we give iron supplementation to these individuals to overcome this discrepancy – this in essence is what we refer to as upregulation. There are other things that can help the mitochondria with energy production.
■ PROTEIN One of the macronutrients
most of my fibromyalgia patients lack is protein, especially in the morning. They often consume only 5–6 g on a good day, but the ideal amount is 20–25 g of protein for breakfast everyday. Often the best way to get sufficient protein is to take a protein powder and mix it with your favourite beverage. Protein is not just important to build muscles, it helps support immune function. More importantly, it helps regulate blood sugar levels as fluctuating blood sugar levels create issues with energy production.
■ UBIQUINOL This is the active form
of ubiquinone (CoQ10) which has been shown to be better absorbed and faster acting than ubiquinone. Ubiquinol is found in a number of turbines in the mitochondria and has been shown to help improve energy production. It is recommended that fibromyalgia patients take about 300–400 mg per day in the morning and at lunch.
■ ACETYL-L-CARNITINE A duck can
travel 2,000 miles without ever landing, because it uses fat as energy. The mitochondria uses both glucose and fat as macronutrient for energy production. Fat is a little more complex in getting inside the mitochondria, so it needs a carrier, and acetyl-L-carnitine is that carrier. It is suggested to take 500 mg of Acetyl-L-Carnitine three times per day.
■ MAGNESIUM GLYCINATE
Magnesium is involved in over 200 different enzyme systems throughout the body. It is a key component in energy metabolism and thus recommended for fibromyalgia patients. Magnesium also helps with muscle stiffness as cramping is often experienced by many of our patients. It is suggested to take 600 mg per day as a starting dose.
■ B-COMPLEX (50) The B vitamins
are involved in all energy cycles so it goes without saying that this is a highly recommended nutrient. It is suggested to take one capsule with lunch daily.
REDUCTION OXIDATION SUPPORT Oxygen goes into the mitochondria and electricity comes out. This electricity is what allows us to function on a daily basis, and it is called ATP (adenosine triphosphate). Here is the problem: when oxygen does anything, it creates rust (oxidation). For example, when you slice an apple in half, it browns or rusts because it reacts with the oxygen in the air. If you take another apple, slice it in half and squeeze lemon juice on it, it will not rust because the lemon juice acts as an anti-rust agent, or more commonly called an antioxidant. When oxygen goes through the mitochondria it also produces rust or oxidation, but here is the caveat, the mitochondria CANNOT UNDER ANY CIRCUMSTANCES RUST. If the mitochondria rusts, it dies and if it dies, we die. So, how does the mitochondria prevent itself from rusting? It has powerful lemon juices called glutathione and superoxide dismutase (SOD) which are antioxidants preventing the mitochondria from rusting. Instead of remembering these complicated antioxidant names for simplicity, let’s say that the mitochondria produces 100 lemons per minute. That is a lot of lemons! Now what happens if PAMPs (remember them from the GUT section?) cross over into the blood because of the sympathetic response caused by stress, and enter the mitochondria, and rot 80 of the 100 lemons produced every minute. You now only have 20 lemons per minute giving you an 80% deficit in anti-rust agents. What happens now? Well the first answer would be that the mitochondria would rust; but as you know the mitochondria cannot under
Helping the mitochondria with energy production > PROTEIN 20–25 g of protein for breakfast > UBIQUINOL 300–400 mg per day in the morning and at lunch > ACETYL-L-CARNITINE 500 mg three times per day > B-COMPLEX (50) One capsule with lunch daily
Supporting the mitochondria with antioxidants > ALPHA-LIPOIC ACID 100 mg twice per day > NAC 2000–3000 mg per day > GRAPE SEED EXTRACT or PYCNOGENOL 100 mg twice per day > VITAMIN C 2000–5000 mg per day
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THERAPEUTIC APPROACH 3
REDUCING STRESS Something I recommend to most of my patients is to bring down the sympathetic response (stress response) and upregulate the parasympathetic response (relaxation response). They often tell me this is easier said than done!
any circumstances rust. So again, what happens now? Well, the mitochondria can only do one thing: adapt to this new reality. It reduces the amount of oxygen it uptakes and also reduces the amount of energy it produces by 80%, making one feel very tired and lacking energy. This would occur throughout the body, compromising many systems and resulting in many symptoms. My treatment of choice would be to support the mitochondria with antioxidants. There are numerous beneficial antioxidants.
■ ALPHA-LIPOIC ACID 100 mg twice per day.
■ NAC 2000–3000 mg per day. ■ GRAPE SEED EXTRACT or PYCNOGENOL 100 mg twice per day, but make sure you get the highest quality dietary supplements.
■ VITAMIN C 2000–5000 mg per day,
but I often go with higher doses with bowel tolerance.
THERAPEUTIC APPROACH 2
IMPROVING GI HEALTH One of the most common symptom complaints when it comes to GI health is gas and bloating. If you have heard me lecture, you’ll know that something I recommend over and over again is enteric-coated peppermint oil (ECPO). This has to be one of the most underrated natural products 38
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in the market place. ECPO is an outstanding product relieving gas and bloating on the first dosage. It is fast acting and consistent. Here is what you need to remember about ECPO: enteric coating means that it will NOT break down in an acid environment, only in an alkaline environment of the small intestine. So the idea behind enteric coating is to bypass the stomach (acidic) and get to the small intestine (alkaline) where the gas creating bloating is located. However, if patients are taking antacids and proton pump inhibitors because of gastroesophageal reflux disorder (GERD) or other concomitant conditions, the stomach will become more alkaline due to the acid reduction effects or medications. The end result is that the ECPO will break down in the stomach and not in the small intestine, thus rendering it ineffective. In these scenarios I often recommend patients to take their ECPO with meals. This may help drive the product into the small intestine. Dosing: Take one capsule to ensure that it bypasses the stomach (you’ll know because you won’t burp it up). With success, begin the therapeutic dosage of 3–4 capsules all at once. If you burp up peppermint, this usually indicates stomach alkalinity. You can take the product with food as this may overcome the problem. The product should work the first time you take it.
There actually is an outstanding natural product that can accomplish this without side effects. Pharma GABA®, is a registered trademark sold only through Natural Factors. This well-established nutraceutical can actually stimulate the parasympathetic response without ever getting to the brain. It works in the periphery by calming the body down, and thus downregulating the sympathetic response. The recommended dosage is 100 mg twice per day and if you don’t get benefits within the first week, increase the dose to 200 mg twice per day. You will see real benefits not only in reduced stress levels, but in symptoms.
LAST THOUGHTS Fibromyalgia is a complex illness now classified as a Central Sensitivity Syndrome, along with many other complex diseases. We have learned much in the last 20 years and now truly better understand the suffering that so many patients experience with this illness. The good news is that along with our better understanding of this condition, we can offer proven supportive treatments to allow the patients to experience more functionality in their lives. I have presented to you some supportive nutritional supplement approaches that I’ve used in my own clinical practice and which have shown tremendous benefits for many patients. As we continue our research, we will learn more and eventually find the full solution to fibromyalgia and other Churg-Strauss syndrome (CSS) illnesses. Till then, know that there is so much you can do to improve your symptoms and create functionality in your life! Parts 1 & 2 available online at womensvoicemagazine.com
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CHICKEN associated with
DRUG RESISTANT urinary tract infections BY JULIE REIL, MD
If you’ve had more than your share of urinary tract issues… if, despite antibiotics, your next one always seems only weeks away… then maybe it’s time to take a more holistic look at your urinary tract health.
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How many women per year suffer the discomfort of a urinary tract infection (UTI)? Many – some 6–8 million cases per year in North America alone. Unfortunately, it’s not uncommon for these women to experience treatment failure. The antibiotics prescribed by their doctors don’t always work. The bacteria become resistant to the drugs. And when I tell you the newest, latest reason for this, you’ll be amazed to learn it might be something on your dinner table! Believe it or not, it’s chicken. Or, as author, Maryn McKenna, puts it in the title of her new book, Big Chicken. In North America there are only a few
companies providing most of the continent’s chicken, and as you’ve probably heard, all but some of the smaller, organic farms feed their poultry a steady diet of antibiotics. This leads to faster chicken growth, but it also creates antibioticresistant bacteria, which isn’t always cooked away in the kitchen. When bacteria-laden chicken migrates from the digestive tract to the urinary tract, the result can be a UTI. Maryn McKenna, uncovered data indicating up to 10% of UTIs could be the result of antibiotic-fed chicken.
Let’s start with an explanation of this painful, unpleasant problem – one that has become a chronic condition for too many women.
INF
What habits and hygiene issues contribute to recurring N CTIO E UTIs? As is true in so many chronic medical issues, stress is a factor in UTIs. Studies show that when we are not finding healthy ways of avoiding or reducing daily stress we’re prone not just to UTIs, but also urinary frequency problems and urge incontinence. Waiting too long to urinate can thwart your body’s timely elimination of any bacteria that may make their way up the urethra. Untreated vaginal issues or chronic candida (yeast) over-
growth in the digestive tract can also predispose you to infection. Studies show that women with recurring vaginal infections have more UTIs.
GIENE HY
Failing to take a leak after sexual intercourse allows bacteria to flourish in the urethra. To flush them, get up and go! Using spermicidal jelly for birth control can disrupt the normal bacterial balance in the vagina. Be aware that this birth control method, while inexpensive and easy to use, can result in an overgrowth of unwanted bacteria, and some will find their way to the urinary tract. We also inadvertently encourage the overgrowth of infectionproducing bacteria when we make a habit of wearing the heat-holding underwear or using bleached feminine hygiene paper products. Choose breathable cotton panties and use only unbleached panty-liners, pads, and tampons. Skipping use of a lubricant to prevent vaginal dryness during sex can create small tears in the skin that allow bacteria to enter. While this is primarily an issue for menopausal women, there are various reasons that younger women too may experience dryness. Always use a lubricant to prevent irritation, and choose one made of natural ingredients.
It’s also helpful to incorporate cranberry into your diet. Choose unsweetened cranberry juice, or if that’s too tart, consider adding a supportive dietary supplement that is made from whole fruit, not fruit juice concentrate. The one I recommend to all my patients who are experiencing urinary issues of any kind is UriSense®. All-natural UriSense contains CranRich an exceptional, patented, cranberry concentrate. It’s so concentrated, in fact, that it takes 36 pounds of cranberries – fruit, seeds, skin, and juice – to produce just one pound of CranRich. Many cranberry supplements are made from sweetened dehydrated juice, with none of the other parts of the fruit. UriSense also contains BB536®, a research-rich, shelf-stable probiotic to keep your gut, vagina, and urinary tract microflora in balance. CranRich is also sold as a dietary supplement in health stores as a single ingredient you can use daily as a preventive. SO, TO FIGHT BACK AGAINST CHRONIC OR RECURRING UTIs, DON’T CHOOSE JUST TIC ONE WEAPON – BIO ANTIBIOTICS. Choose natural supplements, rich in antioxidants and probiotics. You can also make changes in your daily habits and routine, and beat recurrent UTIs once and for all!
UTIS
?
The first thing to know is that almost nobody gets through life without one. Urinary tract issues affect 80% of women at least once in their lifetime, and the problem increases with age. Indeed, half of all women over the age of 65 experience at least one UTI per year.
Certain things increase our vulnerability to UTIs. These include: blockages in the urethra, either ones that have been present since birth or those created by past illness or injury. Other conditions that predispose us to UTIs include a weakened immune system, hormonal imbalances, pregnancy, and food allergies. There is also an association between UTIs and the use of oral contraceptives and diaphragms for birth control. On the opposite end of a woman’s life cycle, menopause increases UTI risk, due to the thinning of vaginal tissues as estrogen production declines. While some of these predisposing conditions are hard to (or beyond our) control, fortunately, there are a variety of lifestyle changes and alterations of routine we can employ to reduce our risk of acquiring a UTI.
I
Chicken is only the latest factor in chronic urinary tract infections, certainly not the only one. But it’s a new and troubling one to take into consideration when you’re trying to break free of the infection cycle and antibiotics. Rest assured, there are ways to beat UTIs and make them history, never to be repeated! And, no, you don’t have to give up eating chicken. Just start looking for “antibiotic-free chicken,” or if you can support and buy organic which is becoming ever more available in our supermarkets, and remember taking some of the steps I’ll lay out below.
YES! MAKE SURE YOU DRINK ENOUGH WATER TO PREVENT BACTERIA FROM GAINING A FOOTHOLD IN YOUR URINARY TRACT! A good rule of thumb is that your urine should be pale yellow, never darker.
What are
ANT
Up to 10% of UTIs could be the result of antibiotic-fed chicken.
Is there something I can take?
Urinary tract issues affect 80% of women at least once in their lifetime, and the problem increases with age.
FALL 2018 | WOMENSVOICEMAGAZINE.COM
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ORGANIC LOW FODMAP FIBRE Organic FibreSense™
Relief for IBS and intestinal discomfort Funny word, but FODMAPs are the key reason why many people suffer from IBS, constipation, diarrhea, gas, and bloating. FODMAPs are certain types of carbohydrates that are hard to digest. Fibres such as inulin, psyllium, bran, and wheat are considered as high FODMAP which are unpleasant for IBS and the digestive system. FibreSense is low-FODMAP certified by Monash University, all organic, non-GMO, and gluten free.
WomenSense®:
#1 Recommended by Physicians 42
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Why does your gut hurt?
HIGH
FODMAPs BY JULIE REIL, MD
Not all fibre is created equal. Ever heard of FODMAPs? Funny word, but it’s the key reason why many people suffer from constipation, diarrhea, gas, and bloating. FODMAPs are “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.” (Now you see why there’s an acronym.) These are certain types of carbohydrates that some individuals find difficult to digest. When we adjust our diets to include fibre that has lower levels of the FODMAPs, we make the job of our digestive tract easier and reduce the occurrence of unpleasant symptoms such as bloating, abdominal pain, constipation, and diarrhea.
such as inulin, psyllium, bran, and wheat are high-FODMAP short-chain fermentable carbohydrates which are bad for IBS and the digestive system. Inulin is another inexpensive ingredient that food companies use to make a “fibre claim” on their labels (though it is argued that many of these so-called fibres aren’t really fibre). Psyllium may be familiar, as it is the basis for many popular fibre additives, but it can be as hard on your digestion as bran and wheat.
This is important news for people suffering from irritable bowel syndrome (IBS), which has been shown to afflict approximately 14% of females and 9% of males worldwide. In at least 10 randomized comparative trials, it has been shown that simply adjusting to a low-FODMAP diet can help an estimated 50–80% of IBS patients achieve improvement in their condition.
Instead look for low-FODMAP ingredients such as those certified by Monash University, and pay attention to the FODMAP content in your food choices. Below are some examples of high- and low-FODMAP foods. For a more complete list, see ibsdiet.org
This is big news! IBS is one of the most common and growing diagnoses on the planet, and many patients never get adequate response to treatment. So, what’s missing in a low-FODMAP diet? Better digestible fibre. Fibres
High-FODMAP foods to avoid for improved intestinal health: Vegetables such as garlic, onions, asparagus, beans and soybeans, cauliflower, cabbage, celery, mushrooms, scallions, artichokes, and peas. Fruits such as apples, apricots, avocados, blackberries, grapefruit, mango, peaches, pears, plums, raisins, watermelon, nectarines,
prunes, and cherries. Grains and nuts including barley, bran, couscous, rye, semolina, spelt, wheat, cashews, and pistachios. Milks: Cow, goat, sheep, soy, rice, buttermilk, and cream.
Low-FODMAP foods to choose for improved intestinal health: Vegetables such as bamboo shoots, bean sprouts, green beans, celery, chickpeas, corn/ popcorn, cucumber, eggplant, green peppers, kale, lettuce, parsnips, potatoes, pumpkin, red peppers, squash, sweet potatoes, and tomatoes. Also, select tofu and tempeh for low-FODMAP protein. Fruits such as bananas, blueberries, melon, cranberries, clementines, grapes, kiwi, citrus fruits, pineapple, raspberries, rhubarb, strawberries, passion fruit, and papaya. Grains and nuts including gluten-free sources such as oats, quinoa, buckwheat, rice, almonds, chestnuts, hazelnuts, macadamia, peanuts, pecans, Brazil nuts, and walnuts. And don’t overlook seeds: poppy, pumpkin, sesame, chia, and sunflower.
All of these low-FODMAP foods should be consumed in moderation, of course, and the best kind of food to buy is always organic.
FALL 2018 | WOMENSVOICEMAGAZINE.COM
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Delicious
SMOOTHIE RECIPES
HEALING TURMERIC
GORGEOUS GLOW
Servings: 1–2
Servings: 1–2
INGREDIENTS
INGREDIENTS
1 cup canned coconut milk ½ frozen banana ½ cup fresh pineapple 1 tsp coconut oil 1 tsp turmeric powder 1 tsp fresh ginger 1 tbsp flaxseeds 1 scoop VegiDay protein
1 frozen banana 1 pitted date ½ avocado ½ fresh-squeezed lemon 2 cups spinach 1 cup coconut milk 1 scoop unflavoured VegiDay protein Ice cubes
DIRECTIONS
DIRECTIONS
Blend all the ingredients in a high-speed blender until smooth. Serve in your favourite cup, sprinkle with more turmeric powder.
Blend all ingredients in a high-speed blender until thick and creamy. Adjust consistency by adding more ice cubes (thicker) or more water (thinner consistency).
Smoothie
ROCKIN RASPBERRY Smoothie Servings: 1–2
INGREDIENTS 1½ cup coconut milk 1 cup frozen raspberries ¼ cup coconut yogurt 1 tbsp almond butter 1 scoop vanilla VegiDay
DIRECTIONS Place all ingredients in a high-speed blender. Blend and add more ice as desired.
©Karlene Karst, RD
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WE ARE WHAT WE EAT and so are The next time you’re shopping for the healthiest possible beef, the grass-fed kind that is richer in nutrients and omega-3s, remember this: “Grass fed” is not a regulated term. While it often means exactly what you imagine – that the cattle have grazed in a pasture their whole lives – it could also mean other things.
BEEF CATTLE!
GRASS-FED BEEF
GRAIN-FED BEEF
Know what you’re buying!
NATURAL DIET
CORN-BASED DIET
GRAIN-FED BEEF – When weaned, grain-fed cows are sent to a feedlot. These cows are fed grain, corn, and soy to fatten them up in order to produce high yields of beef. Feedlots keep cows confined in small spaces, which can create a stressful environment for an animal used to roaming in a pasture. Grain-fed beef contains more fat, more calories, and is higher in omega-6 fatty acids.
Cows consume their natural diet of grass, bugs, and other vegetation. When weather doesn’t allow for them to graze, they may eat silage or hay
Cows are fed grains such as corn, soy, and distiller grains. This rapidly fattens cattle which can lead to illness and increased antibiotic use
GRASS-FED BEEF – The term “grass fed” (not a regulated term) doesn’t necessarily mean the cow was fed a 100% grass diet their entire lives. It can mean they spent some time in their lives eating grass, but may have also been fed grain to fatten them up. Therefore, as long as the cow was fed some greens in its life, it could be labelled grass fed. Ask your butcher if the grass-fed beef in your local supermarket is 100% grass fed. GRASS-FINISHED BEEF – The term “grass finished” means the cow was fed grass and nothing but grass, plants, and bugs for its entire life. So while grass-fed cows will still contain omega-3 essential fatty acids and other beneficial nutrients, grass-finished beef is ultimately the best beef money can buy. Grass finished or 100% grass-fed beef is filled with nutrients, minerals, beta-carotene, vitamins E, D, B, calcium, magnesium, and potassium. Grass finished or 100% grass-fed beef also contains four times healthier omega-3 fats. 46
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ROAM FREELY IN PASTURES
CONFINED TO FEEDLOTS
Cows roam and graze freely outdoors. They are never put in concentrated animal feeding operations (AFOs)
Cows are kept indoors for most of their lives and stand in mixture of mud, liter, and feces
NO HORMONES OR ANTIBIOTICS
GIVEN HORMONES & ANTIBIOTICS
Roaming freely with a natural diet keep the cattle healthy and strong
Hormones such as testosterone and estrogen are used to boost growth up to 15%
HEALTHIER, MORE NUTRITIOUS Grass-fed products are significantly higher in nutrients and minerals including beta-carotene, vitamins E, D as well as B vitamins, calcium, magnesium, and potassium. Grass-fed beef also contains 2–4 times more omega-3s and 5 times more C
MORE FAT, LESS NUTRIENTS Grain-fed meat contains 4 times more fat per 3 oz serving, as well as more calories, and high omega-6 fatty acids, which promotes a poor omega-6 to omega-3 ratio
OUR ADVICE
Get to know your butcher and ask a lot of questions! C R E D I T: K E T T L E & F I R E W W W. B LO G . K E T T L E A N D F I R E . C O M / G R A S S - F E D - B E E F
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