Women's Voice Magazine Volume 6 by Women's Voice Magazine

HORMONE HARMONY

with Grape Seed Extract BY KAREN JENSEN, ND

Are All B Vitamins Created Equal? BY KATE RHÉAUME, ND

follow your

passion ANXIOUS, DEPRESSED, FATIGUED ? TAKE

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WOMEN’S HEALTH TEST page 21

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COVER STORY

Photo: Tonino Guzzo

Memories, Sleep & Alcohol

First Eggs, Now Coconut Oil

Coming This Spring

– by Karen Jensen, ND

– by Karlene Karst, BSc

10 Are All B Vitamins Created Equal? – by Kate Rhéaume, ND

21 Women’s Health Test

Transform Your Kitchen with Real Food & Pure Flavor

Hormone Harmony

Getting the Best from Your Three Brains

with Grape Seed Extract – by Karen Jensen, ND

– by Marita Schauch, ND

– by Karen Jensen, ND

44 Where Weight Loss Is Concerned, Some Things Never Change

– by Marita Schauch, ND

Delicious Smoothie Recipes – by Karlene Karst, BSc

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

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, BSc Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. Karlene is the author of several books and and is an upbeat, and knowledgeable TV personality and spokesperson appearing on the cover of magazines and TV shows including The Marilyn Denis Show, CTV Morning Live, Global Morning News, and Breakfast TV.

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.

RUDOLF BAUER, PhD

JULIE REIL, MD 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. 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.

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

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.

MICHAEL LYON, MD

GAETANO MORELLO, ND

Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank Art Direction Assistant: Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, Mark Cawker, Jose Rosales, and Jasper Van Meurs.

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.

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.

ADVERTISING POLICY

• KAREN JENSEN, ND

Only products exclusively distributed to natural health food stores will be advertised in this magazine.

• KARLENE KARST, BSc

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: Tonino Guzzo

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80%

PLANTBASED EATING DID YOU KNOW… that switching to an 80% plantbased diet can save you money? It’s true! A 2015 study published in the Journal of Hunger & Environmental Nutrition found that eating meatless meals can save you nearly $750 a year. But meat isn’t the only cause of ever-growing grocery bills. A 2017 study from the Institute of Economic Affairs confirmed that buying fruits and vegetables is cheaper than buying processed food, ready-to-eat meals and restaurant takeout. Of course, there’s one more way that plant-based eating saves you money – fewer doctor visits and pricey prescriptions!

“Eat food, not too much, mostly plants.” – Author, Michael Pollen

are you a LEFTOVER LOVER? If so, you may already know what scientists have discovered. Not only are leftovers a timesaver and a boon to the family budget, they actually taste better on that second or third day. Why? Chemical reactions continue long after food is cooked, releasing more amino acids, and increasing the flavour and mouthfeel of a good, home-cooked meal. Share this with your family the next time somebody groans, “Aw, leftovers?”

NUTRITIOUS FOODS – ARE COST EFFECTIVE DID YOU KNOW… that many of the most nutritious foodstuffs you can buy are also among the cheapest? Next time you shop, look for vitamin A-rich SWEET POTATOES, antioxidant-rich CABBAGE, dip-friendly ZUCCHINI, carotenoid-laden CARROTS, iron- and protein-dense LENTILS, fibre-licious SPLIT PEAS, calciumcontaining QUINOA, “stick-toyour-ribs” OATS, versatile organic non-GMO TOFU, nutrient-packed and sprinkle-ready FLAX and SUNFLOWER SEEDS, POPCORN (the kind you pop yourself in an air popper), and all-purpose, yummy nutritional yeast. Keep these items on your grocery list for months of healthy eating on a budget!

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MEMORIES,

SLEEP & ALCOH L

WHEN WE’RE FORGETFUL, WE OFTEN BLAME IT ON MULTITASKING OR NOT PAYING CLOSE ENOUGH ATTENTION. Especially as we age and begin worrying about cognitive decline, we work hard to keep our wits sharp by taking up new hobbies, READING GOOD BOOKS, and PLAYING MEMORY GAMES. But there are a couple of contributors to memory loss that many of us overlook, according to Dr. Sanjay Gupta, a neurosurgeon and CNN medical reporter.

THE OTHER OVERLOOKED FACTOR in brain

ONE FACTOR IS LACK OF SLEEP, which prevents the brain from doing the overnight memory encoding that downloads shortterm memories from the day into our long-term memory. A sleepless night or two may not make much difference in what we remember, but THOSE WHO SUFFER FROM INSOMNIA MAY BEGIN NOTICING HOLES IN THEIR RECOLLECTIONS.

performance when it comes to memory storage is ALCOHOL CONSUMPTION. When we have had more than enough alcohol, the brain simply stops recording memories, resulting in what’s known as blackout drunkenness, where individuals are walking and talking, but committing little or nothing to memory. How bad it gets depends on how much alcohol is consumed and how fast. Fortunately, few of us drink enough to experience this level of drunkenness. But Dr. Gupta points out that studies show a definite link between mild-to-moderate intoxication and memory dysfunction. In an article written for CBS News, the doctor says that while a LOWER LEVEL OF ALCOHOL CONSUMPTION has little effect on shortterm memory, it can and DOES HAVE AN IMPACT ON HOW EASILY AND RELIABLY WE RETRIEVE MEMORIES OF THE LONG-TERM VARIETY.

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

ARE ALL

VITAMINS

created equal? BY KATE RHÉAUME, ND

During a recent lecture series I was asked about B vitamins and I shared a story about a patient, named Anne. When Anne, a busy lawyer, turned 50 she made an appointment for a check-up with her family doctor for the first time in several years. The physical exam and blood work all came back normal except for one thing, her homocysteine levels were particularly elevated. When Anne inquired, her doctor explained that homocysteine is a risk factor for heart disease, that there was no prescription medication to treat it, and that she should not worry as her cholesterol levels were normal. Since heart disease ran in Anne’s family, she felt uncomfortable knowing that she had a risk factor for heart attack and stroke. She

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did not want to leave it untreated, so she began some research. Anne learned that most people who have high homocysteine don’t get enough folic acid, vitamin B6, or vitamin B12 in their diet, and that supplementing with these nutrients helps bring homocysteine levels down. So, she visited a nearby health food store and purchased a B complex which she took faithfully for three months before repeating the blood work. When the results came back Anne was dismayed and confused that her homocysteine levels had not come down, in fact they had gone up slightly!

Still concerned about her health, Anne went to see a colleague of mine who is a naturopathic doctor (ND). The ND explained to her that standard B complexes and even B vitamins in food are in forms that require activation by the liver. Roughly 30% of the population, however, are genetically unable to process B vitamins – especially folic acid – in their natural state and this can impact many aspects of health over time. The ND ran a test of Anne’s DNA and, sure enough, Anne was among

those with a genetic inability to benefit from folic acid in its natural state. On the advice of her ND, Anne went back to her local health food store and purchased one of the newly available complexes that contains B vitamins in biologically active “coenzyme” forms such as 5-MTHF (active folate), methylcobalamin (active B12), and pyridoxal 5-phosphate (active B6). After taking these supplements daily for three months the homocysteine test was done again, and the level was down to normal.

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Taking the active forms of B vitamins daily for three months, will help bring the homocysteine levels to normal.

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PYRIDOXAL 5’-PHOSPHATE (active vitamin B6)

ho·mo·cys·tein

An amino acid that is produced by the human body, usually as a byproduct of consuming meat. Homocysteine is normally converted into other amino acids. An abnormal accumulation of homocysteine, which can be measured in the blood, can be a marker for the development of heart disease.

Pyridoxal 5’-phosphate (P5P) is a coenzyme in over 140 reactions in human metabolism, and is needed to support energy metabolism, the nervous system, skin, mucous membranes, and red blood cell production (6)

BioCoenzymated

B vitamins are essential vitamins equally. Genetic, for the conversion of environmental factors, B vitamins carbohydrates, fats, and and some medications are essential for protein into energy. can interfere with the conversion of They are required our ability to convert carbohydrates, fats, daily as they are easily these important and protein into depleted by stress, nutrients into energy. poor diet, alcohol, and their active forms. smoking. B vitamins are Fortunately, prewater-soluble nutrients vital converted individual for healthy tissues and blood cell B vitamins and B complexes formation, for the synthesis of brain are now on the market. A select few chemicals which support mood, nerves, multivitamin and mineral combinations are also available that contain active B and sleep as well as for maintaining heathy levels of cholesterol, blood in place of standard forms. Ask at your sugar, and homocysteine. However, local health food store if they carry pre-converted coenzyme B formulas. not everyone can benefit from B

METHYLCOBALAMIN & DIBENCOZIDE 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.

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Follow Your

PASSION BY MARITA SCHAUCH, ND

“PEOPLE WITH PASSION CAN CHANGE THE WORLD!” – STEVE JOBS

SOME PASSIONS ARE IMMEDIATE AND BURN HOT. OTHERS GROW SLOWLY AND WARM US FOR MANY YEARS. My love for naturopathic medicine is of the second type. In my youth, I wanted to become a medical doctor. The plan was to graduate from high school, do my undergrad work in psychology and biology, and, in medical school, specialize in pediatrics. But life intervened, as it so often does. Through my studies I became aware of what you might call my “practice preferences.”

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Photo: Tonino Guzzo

Dr. Marita has a successful practice at Tall Tree Integrated Health Centre in Victoria, British Columbia

My desire was to treat people holistically, using preventative methods and to spend the time necessary to build real relationships with the people I would be advising and treating. Unfortunately, the type of medicine I was to enroll in was nothing like that, as it was all based on business terms such as “volume” and “efficiency”, and very much a “reactive type of medicine”. In other words, it wasn’t right for me, and I knew deep in my soul that it would never be right for my patients. So, my hot-burning passion for medical school underwent a quick cooling. I finished my undergrad work and took a break. For a year I pondered and struggled, wondering what was next for me. Never did I doubt how much I loved medicine. Never did I lose my commitment to serve others and try to make a difference in their lives. But how could I do work that was truly meaningful, if this factory model of medicine was all that was available to me? One day, my mom came to me, excitedly, saying, “I think I may have found what you’ve been looking for!” She handed me an article she found in the newspaper. It outlined the profession of naturopathic medicine. My mother was exactly right. That day,

LUCKY ARE THOSE WHO LOVE THEIR JOBS, AND I’M ONE OF THEM. EACH MONDAY I LOOK FORWARD TO THE START OF A NEW WORK WEEK, SAVOURING THE CHALLENGES IT WILL BRING. I found what came to be my lifelong passion. As soon as I could, I applied for admission to a naturopathic medical school. Lucky are those who love their jobs, and I’m one of them. Each Monday I look forward to the start of a new work week, savouring the challenges it will bring. A large part of what engages me is the opportunity to work with women and their individual, yet shared health concerns. Women are multitaskers, nurturers, overachievers, mothers, caregivers, sisters, friends, and listeners. But these many roles come with a price: burnout. Not a day goes by that I don’t see women whose health

concerns trace back to one central truth: they are absolutely exhausted by the demands of their everyday lives. The costs of “doing it all” are countless: sleepless nights, unrelenting stress, bouts of anxiety, hormonal ups and downs, and a malaise-like feeling of having lost the vibrancy of living. My patients talk of having lost track of themselves and who they really are, simply by giving everything to everyone except themselves. They yearn to feel better, yes, but they also dream of feeling whole and priviledged again. Now, you might think the continual parade of hurting and frustrated women I see would get me down, but it doesn’t, and here’s why: I know there are things that can be done to help! During visits, I dig deep into each woman’s lifestyle – her family history, habits, current situation, stressors, diet, and her sleep quality. I also gather information on her medical history, including hospitalizations, injuries, and accidents that have occurred along the way. I take my time with each woman because I know that the more information I receive, the greater understanding I will have of my patients’ problems and how to solve them.

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

THE GOOD NEWS Companies are starting to listen. Many large corporations are removing GMOs and eliminating pesticides and as better products become available, we are choosing them for ourselves and our families in record numbers. Indeed, WOMEN HAVE REAL POWER IN CREATING A CLEANER, HEALTHIER ENVIRONMENT! Did you know that WOMEN MAKE 85% OF THE BUYING DECISIONS in North America? And that we account for over $7 trillion in spending each year? We have a lot of clout when it comes to which companies stay in business, which products are manufactured, which crops are grown, and how we treat the environment. For the sake of our air, water, food (and the bees that pollinate what grows), we must work together to use that immense power!

ONE PLACE TO START BY CHOOSING PROVEN, HEALTH-ENHANCING SUPPLEMENTS THAT COME FROM AND WORK WITH NATURE, NOT AGAINST IT. Look for the ISURA quality seal:

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For many of my patients, the road to healthier, happier living begins with starting (or re-starting) an exercise routine. It continues with cooking healthier food, reclaiming control over stress and re-establishing a pattern of satisfying sleep. These, I’ve seen, are often the biggest steps one can take toward feeling better and managing chronic health issues for the long term. The results can be sudden and striking. I’ve seen women reduce chronic pain, reverse pre-diabetic conditions, and see substantial improvement in stress-related maladies such as low mood, anxiety, sleep disturbances, and low thyroid symptoms. As a practitioner, I’m also concerned about the impact our environment has on our hormones. Every day, within an hour of waking, millions of women put 168 different chemicals on their bodies –

I TAKE MY TIME WITH EACH WOMAN BECAUSE I KNOW THAT THE MORE INFORMATION I RECEIVE, THE GREATER UNDERSTANDING I WILL HAVE OF MY PATIENTS’ PROBLEMS AND HOW TO SOLVE THEM.

body care products, cosmetics, and household chemicals, to be specific. Then they begin to ingest pesticides from food and GMOs, any of which can chemically alter hormone production. I have seen firsthand the effects that toxins have on women. Infertility, anxiety, depression, exacerbated menopausal symptoms, hypothyroidism, and horrible periods are just some of the major trends in women’s health that I’m seeing. As research continues to show the connection between environmental toxins and women’s health issues, my hope is that empowerment and encouragement will help women make more educated purchasing decisions to improve the environment, balance their hormones, and stay healthy.

FINDING THE PATH TO HEALTH AND PASSIONATE LIVING In my clinic, I’m not always the one with the answers! Early in my practice a patient was describing horrible hot flashes that were depriving her of sleep – that is, until she tried a herbal formula she found in her local health food store. Not long thereafter I heard from another patient who used another herbal formula to guide her through a period of great stress, helping her sleep better, feel calmer, and cope better. Not content to take their word for it, I researched the products my patients used and found they both came from the WomenSense® line from Assured Natural. Since then, these products have been my go-to when I’m seeking nutritional and

FOR MANY OF MY PATIENTS, THE ROAD TO HEALTHIER, HAPPIER LIVING BEGINS WITH STARTING (OR RE-STARTING) AN EXERCISE ROUTINE. IT CONTINUES WITH COOKING HEALTHIER FOOD, RECLAIMING CONTROL OVER STRESS AND RE-ESTABLISHING A PATTERN OF SATISFYING SLEEP. herbal support for my patients. Indeed, I began using it in my clinical practice and saw huge positive results for low energy, difficulty sleeping, reduction of belly fat, and other menopausal symptoms.

DR. MARITA has a successful practice at Tall Tree Integrated Health Centre in Victoria, British Columbia where she specializes in women’s health. Before completing her doctorate at the Canadian College of Naturopathic Medicine in Toronto, she graduated from the University of Victoria with a Bachelor’s of Science, with Distinction in Biology. In addition to her thriving practice, she actively lectures all over North American spreading the message of holistic and preventative medicine to empower as many as she can.

“I choose WomenSense ﬁrst when I’m treating women who are struggling with low energy, environmental toxic overload, exacerbated menopausal symptoms, lack of sleep, and adrenal exhaustion. Over the past 10 years using WomenSense products, I have seen improvements in energy levels, PMS, hormonal acne, painful periods, belly fat, insomnia, hot ﬂashes, and much, much more…”

HERE ARE MY FAVOURITE WOMENSENSE PRODUCTS: AdrenaSense® – I choose this product for my patients who have restless sleep, fatigue, and feelings of being continually stressed, difficulty coping and feeling overwhelmed. EstroSense® – I advise the use of this supplement for patients with hormonal imbalance, painful and heavy periods, hormonal acne, irregular cycles, and breast health concerns. I also recommend it for its ability to prevent the damage of environmental toxins and hormone disruptors commonly found in plastics, pesticides, and cosmetic products.

ThyroSense® – This is what I suggest to patients to combat low thyroid, fatigue, thinning hair, and weight gain. I will often combine this product with AdrenaSense as stress is a major cause in low thyroid cases.

MenoSense® – I recommend it to my patients with hot flashes, night sweats, sleepless nights, and mood swings. I will often combine this product with AdrenaSense. I’ve been prescribing from the WomenSense line for over 10 years now. Impressed by my own results and those of my patients, I was happy to become a women’s health advisor for the product line, and I now sit on the advisory board for Women’s Voice magazine where we have the privilege of educating and empowering women all over North America. These are new avenues that I’m eager to use to reach more women and educate as many of them as possible about how to achieve and retain optimal health. Looking back over my career, I guess you could say that my passion – as a woman, as a practitioner, and as a health advisor in the media – is to help women find their own passion in their lives, just as I did when I chose naturopathic medicine as my profession. It’s never too late, I know, to ignite that passion or renew it, and then enjoy the warmth of its presence lifelong!

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

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TEST D R . M A R I TA’ S

WOMEN’S HEALTH

Questionnaire intended to help address underlying issues

INSTRUCTIONS Place a number beside the question 0 = never 1 = occasionally 2 = regularly 3 = constantly Check your score once completed and match it with the answer key.

A __ Eyes are sensitive to bright lights, headlights, sunlight – blurred vision __ Cravings for salt, sugar, and/or caffeine __ Dizziness upon rising __ Excess perspiration __ Get overwhelmed easily – can’t cope with stressful situations __ “A” type personality __ Insomnia (you fall asleep, but it is disrupted after a few hours, and difficult to fall back asleep) __ Mood swings/anxiety __ Get sick easily __ Suffer from allergies __ Fatigue __ Poor recovery from injuries or illness __ Excess belly fat

B __ Cold intolerance (during any season) __ Gain weight easily, fail to lose on diets __ Fatigue __ Dry coarse skin __ Mood swings and irritability __ Infertility/recurring miscarriages __ Impaired memory/ poor concentration __ Thinning hair and eyebrows __ Diminished sex drive __ Menstrual irregularities __ Constipation

__ Take HRT (Premarin, Provera, etc.) __ Take a birth control pill __ Use commercial fabric softener and/or get clothes dry cleaned __ Dye hair and/or use nail polish and/or commercial makeup __ Eat commercial fruits, vegetables, meats, and breads (non-organic) __ Loss of sex drive _________Total C

D __ __ __ __ __

_________Total B

C __ Acne __ Uterine fibroids, fibrocystic breasts, ovarian cysts, and/or endometriosis __ Irregular periods __ Long, heavy, and/or painful periods __ Skin oily on the nose and forehead __ PMS and/or sore breasts

_________Total A

Night sweats/hot flashes Irritability Irregular periods Vaginal dryness Mood swings

_________Total D

SCORE/RESULTS KEY Add up the score for each section and follow the suggested use directions below. With multiple scores of 12 or higher start with the highest score first and your greatest health concern. After working with the first level of the program supplementation for 8–12 weeks, you can introduce another product for any other issues. Please note that this questionnaire and these products are not intended to diagnose or treat any disease or abnormal condition.

SCORE 7–11 or over 12 SECTION A Score 7–11 Take 1 capsule of AdrenaSense® with breakfast or at midday. Score of 12 or higher take two capsules of AdrenaSense with breakfast or at midday. SECTION B Score 7–11 Take 1 capsule of ThyroSense® with breakfast. Score of 12 or higher take two capsules of ThyroSense with breakfast. SECTION C Score 7–11 Take 2 capsules of EstroSense® with lunch or dinner. Score of 12 or higher take three capsules of EstroSense with lunch or dinner. SECTION D Score 7–11 Take 2 capsules of MenoSense® with dinner. Score of 12 or higher take four capsules of MenoSense – two capsules at breakfast and two capsules with dinner. Thank you for taking the Women’s Health Test

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

GET READY.

GET SET.

GET ACTIVE. OMEGA-3 + MCT OIL THE ULTIMATE SYNERGISTIC BLEND OF HIGH-POTENCY OMEGA-3, VITAMIN D, ASTAXANTHIN, AND PURE MCT OIL

1500 mg of EPA + 750 mg of DHA omega-3 with 400 IU of vitamin D3 per teaspoon 534 mg of MCT oil with astaxanthin antioxidant and green tea extract Sugar free, sweetened with monk fruit Supports eyes, brain, gut, and heart health Improves endurance, exercise recovery and metabolism Increases energy level and reduces inflammation

Karlene Karst, BSc

Nutrition expert, author, and creator of Sea-liciousÂ®

FOOD FOR THE MIND, FUEL FOR THE BODY. sea-licious.ca

SMOOTHIE RECIPES

MAKE THIS TODAY

TROPICAL FEELING S M O OT H I E B OW L

INGREDIENTS

DIRECTIONS

1⁄3 cup full-fat coconut milk

1. Add all the ingredients into a high-speed blender, and mix until smooth and thick.

1⁄3 cup frozen mango ¼ cup frozen pineapple ½ frozen banana

2. Serve in a bowl and add all the toppings.

1 scoop Whole Earth & Sea Protein & Greens – Organic Tropical flavour Toppings – fresh pineapple, shredded coconut, raspberries, and blueberries

MAKE THIS TODAY

GREEN TROPICAL S M O OT H I E

INGREDIENTS

1 tbsp flaxseeds

1⁄3 cup coconut milk

1 scoop Whole Earth & Sea Fermented Greens – Organic Tropical flavour

¼ cup Greek yogurt 1 cup frozen pineapple 1⁄3 cup frozen mango 1 frozen banana 2 cups of fresh kale of any kind

Topping – shredded coconut

DIRECTIONS 1. Place all the ingredients in a blender and mix until smooth. 2. I used shredded coconut as the topping to give a crunch, but feel free to add any fun toppings you like.

©Karlene Karst, BSc

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

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CLEAN BODY CARE Free of toxins, perfumes, and xenoestrogens commonly found in traditional beauty aids.

WHAT ARE XENOESTROGENS? Xenoestrogens are chemicals also known as endocrine disruptors that may interfere with our natural hormone balance. Xenoestrogens are found in many personal care products such as lotions, shampoos, and perfumes in the chemical forms (parabens, sulfates, phthalates, propylene glycol, petrochemicals, and silicones). WomenSense Clean Body Care products are xenoestrogen free, nourishing your skin and body from head to toe. Our products are vegan friendly and not animal tested.

W O M E N S E N S E. C O M

First Eggs, Now Coconut Oil BY KAREN JENSEN, ND

Is coconut oil going down the same path as eggs? As you recall, for years eggs received a bad rap and were linked with high cholesterol. But recently doctors and nutritionists have changed their minds as many of them are now suggesting that eggs are filled with important vitamins, minerals, and protein; that eating eggs every day will not raise cholesterol levels, and that eggs are a nutritionally sound source of food for you. BREAKING IT ALL DOWN We have been eating animal products high in saturated fats for centuries, and it wasn’t until companies began commercially refining oils that we started seeing an increase in heart disease. At the same time, the whole fat phobic fad became the norm and people avoided fats, namely saturated fats, and began eating more refined carbohydrates and were encouraged to eat more polyunsaturated fatty acids (PUFAs), which are heated and become extremely refined vegetable oils. Now we’re told, whoops, saturated fats aren’t bad and don’t clog the arteries, but rather it is the high carbohydrate or sugary diet that should be the focus of dietary guidelines, and it is carbohydrates that are driving up low-density lipoproteins (LDLs) in a more adverse way. Is it any wonder so many consumers are confused? If the experts can’t even agree and they change their assessment every few years, what

are the rest of us to do? And also, you may be confused as to the source of the supporting data that says “coconut oil is poison”. Maybe something got lost in translation?

UNDERSTANDING FATS AND OILS All fats and oils that are highly refined at high heat beyond the smoke point are a problem, whether they are saturated, unsaturated, or monounsaturated. A smoke point refers to the temperature at which oil starts to burn and when the beneficial nutrients at low-density lipoproteins (LDLs). are destroyed. This There are two main kinds of LDLs, also causes harmful big fluffy ones that don’t cause a free radicals and problem and small dense molecules oxidative stress to that can clog arteries. The smaller, develop in the oil, more artery clogging particles are which in turn, leads increased not by saturated fat, but to inflammation by sugary refined carbohydrates. and most chronic diseases when consumed.

A QUICK LOOK

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

LET’S HAVE A QUICK LOOK AT SOME OF THE RECENT STUDIES: The largest randomized recent trial of coconut oil, olive oil, and butter on blood lipids was published in the British Medical Journal* in 2017.

COCONUT OIL CRP is a lab test that measures the degree of inflammation in the body. Inflammation is at the root of all cardiovascular disease and most chronic disease.

Summary of the results include:

■

■ Coconut oil significantly lowered C-reactive protein (CRP) levels in comparison with olive oil, but not compared with butter.

■ In 2014, Tufts University originally reviewed all of the literature in 2010 and said saturated fats are bad, PUFAs are good, but in 2014 they reviewed all of the literature again and found no benefit to reducing saturated fats or increasing PUFAs, except for omega-3 fatty acids.

■ There were no significant diﬀerences or changes in weight, BMI, central adiposity, fasting blood glucose, systolic or diastolic blood pressure among any of the three intervention groups (olive oil, butter, and coconut oil). ■ There was no evidence of an overall average increase in low-density lipoprotein cholesterol (LDL-C) in individuals allocated either to the coconut oil or olive oil intervention. Coconut oil significantly raised high-density lipoprotein cholesterol (HDL-C), the so-called good cholesterol, compared with both butter and olive oil. Butter also significantly raised cholesterol/ HDL-C ratio and non-HDL-C more than both coconut oil and olive oil, but there were no diﬀerences between coconut oil and olive oil for changes in cholesterol/ HDL-C and non-HDL-C.

Is it possible that whatever recent data that maligned coconut oil was based on highly refined coconut oil? I think yes! Chilling or the cold-pressed method are some of the diﬀerent methods of oil preparation. On the other hand, cheaper oils are refined, bleached, and deodorized with solvents and subjected to

■ New research, in the journal Annals of Internal Medicine, did not determine that people who ate higher levels of saturated fat had more heart disease than those who ate less. The researchers, however, observed a link between trans fats – the now widely maligned PUFAs that are commonly added to processed foods and packaged foods – and heart disease. *Khaw K-T, Sharp SJ, Finikarides L, et al. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018; 8:e020167.

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Once collected, the coconuts are taken to the DIRECT MICRO EXPELLING PRESS.

Here, they are HUSKED BY HAND & SHREDDED BY HAND. In order to dry the coconut meat, we use the coconut shells as fuel for the drier.

MINUTES

intense heat. This type of processing destroys the good fatty acids, and alters the positive metabolic eﬀects that can cause free radicals and inflammation in the body. Virgin Coconut Oil from Alpha is hand pressed directly from fresh coconuts and manually cold pressed to produce raw oil of the highest quality. So don’t throw out your coconut oil, but look for virgin brands which care about the environment and are handcrafted, like Alpha Coconut oil. Unlike other companies who use factory-made coconut oil, Alpha is passionate about not only delivering a high-quality product, but they also look at the big picture, and consider the needs of the farmers, the local community, and sensitivities of the environment. Alpha’s Organic Virgin Coconut Oil is certified fair trade and is always hand pressed starting with fresh hand-picked, wild-crafted coconuts grown in the Solomon Islands by Solomon Islanders on their own family farms.

At Alpha, we take pride in our coconut oil being WILD CRAFTED. Therefore, the coconuts we use are wild grown and hand picked.

The coconut is then HAND PRESSED. All of the press cake (defatted coconut meal) is given to local farmers to feed their livestock (pretty great, right!?)

It is then FILTERED & QUALITY TESTED. APPROVED and ready to be shipped to Alpha. We package our Alpha DME Coconut Oil as is.

FRESH

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Alphaâ&#x20AC;&#x2122;s Organic Virgin Coconut Oil is certified Fair Dinkum Fair Trade and is hand pressed directly from fresh coconuts in the Solomon Islands by island natives on their own family farms. The DMEÂŽ process uses a manually operated cold-pressing unit to produce raw oil from fresh coconuts in as little as two hours or less.

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THE TRUSTED CHOICE FOR OVER 35 YEARS • Provides over 10 billion active cells in a base of powdered goat milk • May support healthy intestinal flora balance after antibiotic use • Promotes regular bowel movements

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THE NEXT GENERATION OF MULTIVITAMINS • Non-GMO, organic whole food greens • Highly bioavailable, coenzyme B vitamins • Enzymes and antioxidants from reishi mushroom, turmeric, grapeseed, and blueberries

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FEEL LIKE YOURSELF AGAIN • Helps promote healthy mood balance • Increases serotonin levels • Supports adrenal glands

SUPPORTS A HEALTHY INFLAMMATORY RESPONSE #1 ABSORBED FORM OF CURCUMIN • Helps prevent cognitive decline • Reduces the risk factors for chronic degenerative diseases

UPGRADE YOUR B VITAMINS AND FEEL THE DIFFERENCE • Advanced, highly bioavailable form of B6 • Helps alleviate premenstrual symptoms • Supports nervous and cardiovascular systems

CLINICALLY PROVEN BEAUTY BENEFITS • Reduces fine lines and wrinkles, increases skin elasticity • Strengthens and thickens hair • Fortifies nails

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GET OFF THE BLOOD SUGAR ROLLERCOASTER • Controls appetite for healthy weight loss • Normalizes blood sugar • Improves insulin sensitivity • Reduces the glycemic index of meals

AMAZING HORMONE HELP WITH GRAPE SEED EXTRACT Natural Factors GrapeSeedRich is a super strength extract of grape seeds rich in antioxidants that help the body fight free radical damage and inflammation, and improves difficult menopause-related symptoms such as hot flashes, anxiety, and insomnia.

CardioSense® offers a natural way to maintain and support cardiovascular health. Each vegetarian capsule contains a blend of seven researchbacked ingredients used in herbal medicine to help support healthy cholesterol levels, glucose metabolism, and immunity as well as reduce the effects of oxidative stress and symptoms of chronic venous insufficiency (CVI).

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

Every year millions of women enter the normal transition to menopause. This major hormone shift, which commonly begins 3–6 years before a woman’s last period, is called perimenopause. It signals the end of a woman’s reproductive years.

Hormone Harmony WITH

Grape Seed Extract BY KAREN JENSEN, ND

WOMENSVOICEMAGAZINE.COM

During this time, hormones are fluctuating as wildly as they did in puberty, bringing bothersome and sometimes debilitating symptoms, such as menstrual irregularities, hot flashes/night sweats, insomnia, libido problems, vaginal dryness, accelerated skin aging, heavy painful periods, and difficult mood changes. For many, it’s not much fun. But hey, you survived puberty, and you can survive perimenopause, too! Half the battle is understanding that this is a normal stage of life, and using your newfound knowledge as well as making a trip to a local health food store can make the passage a lot smoother.

IT IS NEVER TOO LATE TO START SUPPORTING THE ADRENAL GLANDS. The first thing to know is that perimenopause is a little less bumpy for the women whose adrenal glands are healthy and functioning well. The adrenal glands are the main stressadaptive organs in the body, and they also play an important role during the transition to menopause. The adrenals become the main source of hormone production (estrogens and androgens) as the ovaries start their well-deserved vacation during the perimenopause years. It helps keep the adrenals well supported even before menopause, and the stronger the adrenals, the easier time you will have during perimenopause.

Herbal Adrenal Support? WomenSense® AdrenaSense® from Assured Natural is a natural adrenal support supplement containing herbs

that help the body adapt to the negative effects of ongoing stress. I have recommended AdrenaSense to my patients for many years to support their hormonal health before, during, and after menopause. AdrenaSense is available at your local health food store.

Amazing Grapeseed Extract! You’re probably wondering what you can do about the pesky symptoms directly associated with the dramatic hormonal changes during perimenopause. For perimenopausal support, grapeseed extract has been shown to improve some of the more difficult menopause-related symptoms, such as hot flashes, anxiety, and insomnia as well as improving overall physical symptoms, while at the same time increasing muscle mass and reducing blood pressure. In one study women aged 40–60 with reported menopausal symptoms received 200 mg daily of grapeseed extract for 8 weeks. Hot flashes were decreased by approximately 48%, insomnia improved by 30%, and anxiety reduced by 20%. In addition to the results mentioned above, grapeseed extract does not have any phytoestrogenlike activities; nor does it promote hormonal alterations in perimenopausal women. It also has few or no side effects, having been very well tolerated by women participating in trials.

Grapeseed Extract and Beauty Too? With the onset of perimenopause most women experience continual changes in the skin: increased dryness and reduction in collagen leading to loss of skin elasticity and increased wrinkles – or, as my granddaughter says “Grandma, you have squishy skin!” Well, grapeseed extract has a positive effect on this aspect of aging, too. Antioxidants protect cells from unstable molecules that can cause damage to healthy cells on the skin and in the body, according to the National Cancer Institute. Grape seed extract contains several plant compounds, including oligomeric proanthocyanidins, (OPCs) which are very powerful antioxidants. Extensive research suggests that grape seed extract is beneficial in many areas of health because of its antioxidant effects. It has been shown to protect the skin from sun damage, bond with collagen as well as promote youthful skin, cell health, elasticity, and flexibility. Other studies have shown that proanthocyanidins help enhance vision; improve flexibility in joints, arteries, and body tissues such as the heart, and promote blood circulation by strengthening capillaries, arteries, and veins.

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

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 (dipeptidyl peptidase IV) activity to help support the complete digestion of wheat, gluten, and dairy proteins. This intensivestrength formula offers significant enzyme activity, which helps 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 34

WOMENSVOICEMAGAZINE.COM

PERIMEN Perimenopause Smooth Sailing In addition to supplementing with AdrenaSense and grapeseed extract, there’s more you can do to keep your perimenopausal passage smooth: Support gut health with probiotics. Take a minimum of 2000 IU (50 mcg) of vitamin D daily. Ensure adequate omega-3 intake. Get regular exercise to help with moods, hot flashes, weight management, and bone health. Quit smoking, if you haven’t already. Avoid or minimize hot flash triggers such as caffeine and alcohol (particularly red wine).

PAUSE Avoid polyester fabrics which worsen hot flashes or sweating for many women. Choose natural fibres such as cotton.

Super Strength

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Aim for no more than 4 oz of animal products daily, especially if they contain added hormones. Ideally, always choose organic animal products with no added hormones. Test your thyroid. Many symptoms diagnosed as perimenopausal are similar to some symptoms of hypothyroidism or low thyroid. Test your bone mineral density every 2 years. Monitor your cardiovascular risk factors – blood pressure, lipids (including ApoB), blood sugar, C-reactive protein (CRP), and HbA1c. Your risk for heart disease is higher postmenopause. Practice healthy stress relief daily, such as enjoyable physical activity, quiet time, deep breathing, prayer, and meditation, all of which have significant health benefits in menopause and beyond. Remember, menopause is NOT a disease, but a normal life transition.

FINALLY, EXPECT LIFE TO GET BETTER AND BETTER. AND REMEMBER YOUR WORDS ARE POWERFUL. BE POSITIVE. WHETHER YOU’RE IN YOUR LATE FORTIES, YOUR FIFTIES, YOUR SIXTIES, OR BEYOND,

YOU’RE STILL HOT – IT JUST COMES IN FLASHES!

Natural Factors

GRAPESEEDRICH GrapeSeedRich is a super-strength extract of grape seeds, rich in antioxidants that help the body fight free radical damage and inflammation, and improves difficult menopauserelated symptoms such as hot flashes, anxiety, and insomnia.

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

Transform Your KITCHEN with Real Food & Pure Flavor

BOOK REVIEW – Coming Spring 2019 Ready to do away with your fear of cooking and set aside your insecurities regarding health, nutrition, and the day-in, dayout challenge of putting quality food on your table? Those of us at WV are, and we’re eagerly awaiting a new book by Karlene Karst, a nutritionist and mom to three busy kids, for help! The book, out in Spring 2019, has a great title: This Kitchen is for Dancing – Real Food – Pure Flavor. In her book, Karlene shares 100 real food recipes and her 20-year personal health journey that led her to use food to heal her body. She describes how she learned to embrace healthier eating in the face of hurdles – a demanding job, crazy family schedules, and complications of how to produce healthy food to feed your family through the day to day. Along the way, you’ll learn how Karlene’s “kitchen dance” borrows from her own mother’s whole food ethic. It’s also spiced by the fresh-ingredient cooking traditions of her Italian in-laws, and topped by Karlene’s knowledge of how

to make every bite count, using today’s research on superfood ingredients. Most importantly, Karlene wants us to recognize the heartand-soul contribution that a “kitchen for dancing” makes to a family. She emphasizes how food not only feeds us, but connects us to one another.

DID YOU KNOW YOU CAN MAKE A CREAMY PASTA SAUCE FROM CAULIFLOWER AND CASHEWS? – WE CAN’T WAIT TO FIND OUT HOW! A sneak preview of Karlene’s book reveals meal-planning resources, pantry-filling advice, and an abundance of confidence-building anecdotes. Karlene’s book promises to make your kitchen not just a source of nutritious meals, but a place of love, nurturing, celebration, and culinary creativity.

Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. She is the founder of Sea-licious® omega-3 oils, has published several books, and is an upbeat, and knowledgeable TV personality and spokesperson appearing on the cover of magazines and TV shows including The Marilyn Denis Show, CTV Morning Live, Global Morning News, and Breakfast TV. Karlene is an avid recipe and food creator who instills her belief of whole, real food as she feeds her busy family of five. 36

WOMENSVOICEMAGAZINE.COM

Look for This Kitchen is for Dancing – Real Food – Pure Flavor at fine book stores and your local health and nutrition retailer in Spring 2019. We’re sure this book will help you create not just delicious and nutritious food in your kitchen, but happiness as well!

100% FERMENTED GREENS and PROTEIN & GREENS

for easy digestion and maximum nutrition All ingredients 100% ORGANIC Our organic farms in the beautiful Okanagan Valley produce the highest potency crops packed with essential amino acids, minerals, antioxidants, enzymes, and phytonutrients. These Whole Earth & Sea crops are 100% fermented. Plants, grains, and seeds have a natural barrier to easy digestion called phytic acid. Fermentation removes that barrier. The result? Easy digestion and maximum nutritional benefit.

NLAEVW OUR F

Try it for yourself, and feel the difference!

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GETTING THE BEST FROM YOUR

BRAINS BY KAREN JENSEN, ND

WOMENSVOICEMAGAZINE.COM

THREE BRAINS? WHO HAS THREE BRAINS? YOU DO! YOUR BRAIN PLUS THE OTHER COMMUNICATION CENTRES IN YOUR GUT AND HEART! Scientific discoveries are starting to confirm that the human body is truly a network of intercommunicating systems, in which mental process, emotions, and physiological systems are all intricately intertwined. This has always been the basis of Chinese medicine, Ayurveda from India, and naturopathic medicine. However, for the rest of us in the Western world, the idea of the gut and the heart having something to do with our actual brain and its many control functions is a lot to get your head around, so to speak. Yet, new research is showing that gut microbes influence both the heart and the brain; and the heart, in turn, also influences brain function.

The GUT-Brain Connection To understand this, we need a refresher on the newly understood role of microbes in the gut. When the microbe population is out of balance, with “bad” bacteria outnumbering “good” bacteria, we see “leaky gut” – an increased permeability of the intestinal membranes, causing both local and systemic inflammation. This inflammatory response contributes to a number of neurological and mental health disorders including learning problems, anxiety, and depression, as well as cognitive and memory problems such as dementias. Recently, a research

team found that just one episode of systemic inflammation could be enough to trigger a more rapid decline in neurological function. One of the many causes of imbalances in the gut microbiome is stress and the hormones related to it. Research has also shown that stress hormones cause imbalance in the gut microbiome and imbalances in the gut microbiota also cause an increase in stress hormones. It’s a two-way communication network. But when the gut is recolonized with healthy gut bacteria (with the help of probiotics), the stress response normalizes and leads to a decrease in stress hormone production. The importance of a balanced gut microbiome in brain health becomes clear through animal research, which has revealed that just seven days of injections with stress hormones caused amyloid proteins in the brain to increase by 60%. Amyloid proteins are believed to be a key factor in cognitive decline and dementias, including Alzheimer’s.

The HEART-Brain Connection The condition of the gut microbiome also has an effect on the heart, which can also influence the brain. We already know that hypertension (high blood pressure) damages structures in the brain. People

with untreated hypertension have shown accelerated brain aging, decreased cognitive function, and increased risk for vascular dementia. Nonetheless, probiotics have been shown to be helpful to the heart, which also helps the brain. A meta-analysis based on 14 randomized, placebo-controlled, clinical trials has found that probiotics and probiotic-rich fermented foods significantly reduced blood pressure in hypertensive subjects. In other words, these findings suggest that lowering blood pressure with the help of probiotics is very promising for improving cardiovascular health as well as brain health. Normalizing the gut microbiome with probiotics is indeed good for both head and heart!

So, it’s natural to wonder: do stress hormones and the inflammation they cause threaten our memory and our ability to live long and function optimally?

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

ADDITIONAL What Can We Do to Help Our Three Brains? There are a variety of brain-supporting natural supplements which, together, support the three interactive communication centres – the gut, the heart, and the brain. But who wants to be purchasing that many products or devote an entire shelf to them? Instead, I recommend getting the best, the most economical, and the easiest to administer nutritional support with the Daily Brain kit from Assured Natural. DAILY BRAIN kit features and benefits: • Each packet contains foundational nutritional support for each of the three brains. It is cost-effective and efficient. • It is convenient and ready when you are. Just throw it in your pocket or carry a few packets in your car or purse. • This combination of supportive nutrients takes the guesswork out of what to take and how much. • When compared to purchasing ingredients individually, the Daily Brain kit is a great value.

Nutrients for the three brains: Probiotics – for the prevention and treatment of mental health and mood disorders, lowering cardiovascular risk factors, and correcting imbalances in the intestinal tract. Phosphatidylserine (PS) – to support mood and memory while helping to protect against age-related memory decline and dementias. Curcumin – to fight inflammation, which is one of many factors in brain, cardiovascular and intestinal disorders. Omega-3 fatty acids – to fight deficiencies that have been linked to depression, memory loss, inflammation, and problems with learning and cognition. Grapeseed extract – counteracts cellular and DNA damage due to free radicals. These contribute to aging as well as heart disease and memory decline.

References Fabio S, Pimentaa FS, Luaces-Regueirab M, et al. Mechanisms of Action of Kefir in Chronic Cardiovascular and Metabolic Diseases. Cell Physiol Biochem. 2018; 48:1901-1914. Jose PA, Raj D. Gut microbiota in hypertension. Curr Opin Nephrol Hypertens. 2015 Sep; 24(5):403-9. Thushara RM, Gangadaran S, Solati Z, et al. Cardiovascular benefits of probiotics: a review of experimental and clinical studies. Food Funct. 2016 Feb; 7(2):632-42. Upadrasta A1, Madempudi RS1. Probiotics and blood pressure: current insights. Integr Blood Press Control. 2016 Feb 25; 9:33-42.

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lifestyle tips for Daily Brain kit users: Drinking water is essential ffor supporting your optimal three brain function. It prevents

dehydration, increases blood circulation, and aids in the removal of toxins. Dehydration can lead to inflammation, fatigue, dizziness, poor concentration, and reduced cognitive abilities. Even mild levels of dehydration affect mental performance.

Choose foods from the Mediterranean diet. New research suggests that the Mediterranean diet – high in vegetables, low in meat protein and carbohydrates, liberal use of good fats such as olive oil – may prevent brain atrophy and preserve cognition in the elderly.

Get your exercise! Regular

aerobic exercise not only prevents memory problems, but can actually help turn back the clock on brain aging. Moderate exercise in mid-life is associated with a 39% lower chance of developing cognitive impairment.

By using the ingredients and tips above you can know that day after day you’re providing your three brains the best possible nutritional support available! The Daily Brain kit can be found at local health food stores.

For more information, visit 3brainshealth.com

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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. 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. 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 such as inulin, 42

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bran, and wheat are high-FODMAP shortchain 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). 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

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.

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WHERE

WEIGHT LOSS IS CONCERNED,

some things NEVER change… BY MARITA SCHAUCH, ND

YOU MAY BE THINKING, “WHAT?! IT SEEMS LIKE THERE’S NEW ADVICE EVERY COUPLE OF MONTHS, AND IT’S USUALLY THE OPPOSITE OF THE ADVICE WE WERE GETTING A YEAR AGO!” WELL, YOU’RE NOT WRONG; DIETARY BOGEYMEN DO COME AND GO. FIRST IT WAS “DON’T EAT FAT,” THEN IT WAS “HEALTHY FATS ARE GOOD FOR YOU!” ONCE UPON A TIME EGGS WERE FORBIDDEN AND CHOLESTEROL HAD A VERY BAD REPUTATION. NOW RESEARCH SHOWS A REASONABLE AMOUNT IS NECESSARY TO KEEP THE BODY’S MACHINERY RUNNING PROPERLY. I’M SURE YOU GET THE PICTURE.

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YET I STAND BY MY TITLE. SOME THINGS NEVER CHANGE. WHAT REMAINS TRUE, NOT JUST OVER YEARS BUT DECADES, IS THAT DIETS DON’T WORK. In study after study, the proof remains that all, but 5% of “successful” dieters will regain the weight they lost, and then put on more pounds, sometimes quite a few more pounds! Over time the evidence has also grown stronger. Increasing or reducing certain food content (protein, carbs, or fats) to encourage weight loss results in nutrient imbalances which can affect overall health. And while healthy eating – mostly plants – influences weight loss, we also know that the stress and sense of deprivation that comes from strict calorie-counting can work against our weight loss efforts, because our bodies can respond by slowing down our metabolism.

WE THINK WE NEED TO LOSE WEIGHT TO GET HEALTHY, WHEN ACTUALLY, ALL THE SCIENCE TO DATE SHOWS WE NEED TO GET HEALTHY TO LOSE WEIGHT. Our beliefs about dieting are completely topsy-turvy. This is one of the things I’ve become certain of in my clinical practice experience, while working with many different clients, whose goals include seeking to attain a healthier weight. We think we need to lose weight to get healthy, when actually, all the science to date shows we need to get healthy to lose weight. Dieting has no role to play in the latter scenario – which is good – because, as I’ve said, diets don’t work. In my clinical practice at Tall Tree Integrated Health Centre in Victoria, BC, we have developed a successful weight loss program that focuses on healthy eating, stress reduction, and exercise: a program that we tailor to each individual patient.

CONSIDER WHAT THIS ALTERNATIVE WAY OF THINKING ABOUT WEIGHT LOSS REALLY MEANS. You’re not cutting things out of your menus, though you may be cutting back or rebalancing the mix of foods on your plate. Instead of creating a “no” list of what you’ll avoid, you’re SEEKING OUT NEW FOODS,

And, all along the way, you’re ADJUSTING YOUR ATTITUDE. No longer are you waiting for your supposedly suboptimal body to shape up and earn your approval. You’re loving that body, pampering it, by providing it with everything it needs for peak performance.

1 4 THE RESULT? SLOW, HEALTHY WEIGHT LOSS

that is sustainable – the kind that doesn’t boomerang into regaining everything you lost and more.

more plant-based foods and proteins, or foods you haven’t paid enough attention to, simply to enhance the variety of your menus and include more nutrients.

You’re also making room in your life for MORE EXERCISE, the joyful, individualized kind that becomes a delight instead of drudgery.

NOW, I’M NOT SAYING THAT IT’S A SNAP TO GET HEALTHY TO LOSE WEIGHT. Everything I talked about in the previous paragraph requires change, and change doesn’t always come easily. Maybe you’re a constant snacker. Maybe you have a tendency to skip breakfast and then load up on quick-energy carbs that have you looking for another energy boost within hours. Or, maybe you know that you eat too late at night and are getting too many “empty” calories from sodas, wine, or beer.

It’s my experience that all of these hurdles have a common biochemical problem in need of correction: erratic, zooming-andplummeting blood sugar levels. While addressing this one issue will not assure any of us of success as we try to get healthy to lose weight, I’ve found it to be the most significant factor, definitely the one to address first, last, and always. Remember that blood sugar rises when we eat sugar, and carbohydrates (dietary starches) are sugars. They’re great for quick

WINTER 2019 | WOMENSVOICEMAGAZINE.COM

energy because they reach the blood fast. It would be ideal if they provided that energy on demand and slowly tapered off – but they don’t – blood sugar levels tend to drop precipitously. We really feel it when this happens as we become lethargic, grumpy, anxious, and ready for our next quick fix. The next quick fix, unfortunately, is likely to be a snack that isn’t healthy and therefore won’t assist our efforts to lose weight, because unhealthy, high-fat and high-carb snacks tend to be what’s most available to grab when our blood sugar needs fast support.

When we eat meals that include FIBRE – fresh produce such as legumes, greens, and vegetables, or fruits – they keep our digestive systems busier longer. THIS ALLOWS OUR BLOOD SUGAR LEVELS TO FLATTEN OUT FOR SUSTAINED ENERGY. The best way to smooth out the ups and downs of the blood sugar roller coaster is (no surprise here) not to get on it in the first place! The key to staying off that roller coaster? Putting fewer fast-burning carbohydrates in our mouths and substituting denser, more fibre-rich foods and proteins that burn slower, and take longer to leave the blood stream. In a word, we want more fibre. When we eat meals that include fibre – fresh produce such as legumes, greens, and vegetables, or fruits – they keep our digestive systems busier longer. This allows our blood sugar levels to flatten out for sustained energy. Best of all, when we succeed in stabilizing our blood sugar levels, it becomes easier to address any bad habits we may have with regard to cravings, snacking, eating late, or filling up with liquid calories. Stable energy supplies may also make it easier to adopt an enjoyable exercise habit.

And of course, there are times when we simply can’t eat balanced meals, or ensure ready access to fresh fruits and vegetables, or have on hand the protein-rich snacks that fight afternoon or evening cravings. Or maybe we need just a little extra help! I have the answer. It’s called PGX®. PGX is a novel complex of natural plant fibres with a higher viscosity than any other known fibres. When taken before or with meals, PGX fills the stomach over a 30-minute (or longer) timeframe. This process creates a feeling of fullness (satiety) by absorbing water in the stomach while slowing digestion. This promotes healthy blood sugar levels thereby curbing the body’s hunger cravings throughout the day. HOW DOES PGX WORK? PGX reduces appetite and promotes a feeling of fullness. Unlike other supplements which promise “a magical change in metabolism”, “fat that melts away”, or “weight loss without any effort required”, PGX is backed by published, double-blind research that demonstrate PGX’s effectiveness to help you feel full longer and hungry less often. Using PGX before a meal will help you eat reduced portions and make healthy changes to your diet and lifestyle. Research shows that PGX taken before or with meals can help you achieve and maintain a healthy weight for life. So, next time the steady flow of nutritional information and misinformation begins to frustrate you, remember: some things never change! Diets don’t work – so there’s no need to pay attention to the latest “miracle diet plan” they’re touting in the media. Remind yourself that you need to get healthy to lose weight, instead of trying (and likely failing) to do the opposite. The people who join the elite 5% of weight-loss sustainers, those who manage to lose weight and keep it off long term, do it the right way. They eat sensibly from a variety of foods, ensure consumption of all essential nutrients, and they support healthy blood sugar levels with the right foods or supplements such as PGX. Anybody who tells you there’s another, more successful approach to weight loss is trying to sell you something you don’t need.

PGX – Can help you get off the blood sugar roller coaster

People who are overweight or have unhealthy diets are often affected by blood sugar levels that rapidly rise and fall throughout the day. When blood sugar drops quickly, the brain sends out powerful messages to eat, including food cravings and hunger pangs that are almost impossible to ignore. When blood sugar spikes after meals, you can feel irritable and fatigued in the short term, and may signal more serious health issues over the long term.

Why does fibre make your gut hurt?

High FODMAPs Fibres such as inulin, bran, and wheat are high in FODMAPs and they aggravate IBS and the digestive system. So what needs to change? Switching to a low-FODMAP diet, in other words a better digestible fibre, is a good idea.

A low-FODMAP diet can help an estimated 50– 80% of IBS patients achieve improvement in their condition.

Natural Factors ORGANIC Reliefibre

is low-FODMAP certified and dissolves rapidly. Reliefibre is so easy to use!

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