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WHAT IS
ESTROGEN DOMINANCE? BY MARITA SCHAUCH, ND
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BY JENNIFER DYCK, ND
karen jensen, nd Every time you pick up a magazine or visit a health and lifestyle website you’ve probably seen many articles on the benefits of the ketogenic diet, also known as the keto diet. The keto diet is being touted to increase energy and support weight loss, and who 6 doesn’t want to shed a few pounds! What is Estrogen Dominance The keto diet was initially used successfully – by Marita Schauch, ND for people with epilepsy. The diet involves a specific breakdown of proteins, fats, and carbohydrates. On keto you get 75% of your caloric intake from fats – always good healthy fats – 20% from protein, andKick 5% from carbohydrates. the Garbage
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Habit – NOW!
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73 and going strong
TRUE GRIT 11
When fat is provided as the primary fuel for the body, water-soluble energy molecules called ketones are produced. Ketones are used as an alternative fuel to glucose and can cross the blood-brain barrier. When you can sustain ketosis, the body maintains ketone production and this synthesis encourages burning fat rather than sugar as fuel.
KETO DIET BEST FRIENDS
COVER STORY
Animal sources of protein are generally higher in fat than plant-based foods. If you eat animal protein it is easy to get started with a keto diet. However, if you are a vegetarian, a keto diet can be tricky, but it certainly can be done. Be prepared to make avocados and coconut oil your best friends, and wisely choose your plant-based fats. Eat a variety of nuts, seeds, and oils, which could include macadamia nuts, walnuts, pumpkin seeds, chia seeds, and lots of The Pros & Cons of cold-pressed olive oil. Stay away from highly Intermittent Fasting refined oils such as corn, canola, peanut, – by Marita Schauch, and soybean oil, and alwaysND use non-GMO oils. If you consume dairy or eggs, always choose grass fed and organic free range.
Photo: Amanda Haddow
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One more exceptional supplemental food to consider for your plant-based keto diet is MCT oil. MCT oil can be added to
COCONUT
AVOCADO
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NUTS
OLIVE OIL
smoothies, coffee,Support and made into salad Natural dressings, or drizzled over your favourite for PCOS meal. MCT is a medium-chain triglyceride – by Marita Schauch, ND oil derived from coconut oil, but it is the much more concentrated cousin of regular coconut oil. MCT oil contains both caprylic and capric acid which are potent antimicrobial ingredients, and quickly convert to energy in the body. Stress Less
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Back-to-School Family Routine – by Karlene Karst, BSc Nutrition The keto diet involves the breakdown of 42 proteins, fats, CARBOHYDRATES and carbohydrates. Inflammation Linked to Chronic Illness
75% 20% 5% FATS PROTEIN
Plant-Based KETO
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– by Jennifer Dyck, ND
– by Karen Jensen, ND
Blueberries to Fight the Blues
46 Outdoor Play
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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.
KARLENE KARST, BSc Nutrition
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. .
JENNIFER DYCK, ND
Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. Karlene is the author of several books, and is an upbeat, 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.
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.
KATE RHÉAUME, ND
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. 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.
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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 Pharmacopoeia.
MICHAEL LYON, MD
GAETANO MORELLO, ND
Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, Jasper Van Meurs, Jose Rosales, and Mark Cawker
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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®
• KAREN JENSEN, ND • KARLENE KARST, BSc Nutrition • KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER DYCK, ND • ARYA SHARMA, MD/PhD • RUDOLF BAUER, PhD • MICHAEL LYON, MD Cover Photo: Amanda Haddow, amandahaddowphotography.com
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What is ESTROGEN Dominance? BY MARITA SCHAUCH, ND
In women, estrogen controls the growth of the uterine lining during the first part of the menstrual cycle, and causes changes in the breasts during adolescence and pregnancy. Moreover it regulates metabolic processes, including bone growth and cholesterol levels. Men have estrogen too, and estrogen balance is essential for both men and women to achieve and maintain fat loss. When we have too much estrogen (referred to as estrogen dominance), it can cause weight gain, water retention, bloating, and other health issues. 6
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WHAT CAUSES ESTROGEN DOMINANCE? While estrogen dominance can naturally occur due to the decline in testosterone and progesterone levels as we age, environmental toxins also significantly affect our hormone levels. One of the most common hormone disruptors is plastic. PLASTICS contain XENOESTROGENS which mimic estrogen in the body and contribute to estrogen dominance. Additionally, many of the pesticides and organic solvents used in our food and water supplies act as xenoestrogens too, as do our conventional household cleaners and some daily beauty products, such as shampoo, moisturizer, nail polish, and lipstick.
Xenoestrogens are difficult for us to break down and fool the body into thinking they are estrogen. SIGNS AND SYMPTOMS OF ESTROGEN DOMINANCE Women with estrogen dominance will likely have PMS, belly fat, and difficulty losing weight. They may also have a history of varicose veins, uterine fibroids, endometriosis, ovarian cysts, headaches or migraines before periods, sore breasts, as well as heavy and painful periods. Men with estrogen dominance will often experience fatigue, loss of muscle mass, depression, belly fat, and sometimes sexual dysfunction.
HOW TO CORRECT ESTROGEN DOMINANCE LOVE YOUR LIVER The liver is responsible for breaking down estrogen, and any health issue that impairs healthy liver function can cause an estrogen build-up. Support your liver with herbs such as milk thistle, dandelion, turmeric, artichoke, and essential estrogen-balancing supplements such as indole-3-carbinol, calcium-d-glucarate, and diindolylmethane (DIM). I often recommend EstroSense® to my patients to help detoxify those harmful hormonedisrupting chemicals from the body and correct estrogen dominance. PROBIOTICS – THE GOOD BUGS Bacterial imbalance in the gut and poor digestion can interfere with the proper elimination of estrogen from the body through the digestive tract. Include a daily probiotic in your diet. BOOST FIBRE Insoluble fibre binds to excess estrogen in the digestive tract and helps the liver excrete the toxins. Include sources like
flaxseeds; chia seeds; rice/oat bran; lots of fresh fruits, veggies, nuts, and seeds; lentils; and most beans. GO ORGANIC Try to choose organic produce, dairy, and meats to minimize your exposure to potential estrogenmimicking pesticides. Plus the more you purchase organic produce, it will drive demand for cleaner foods. This is better for the entire planet and future generations. Think long term. CLEAN UP THE TOXINS IN YOUR HOUSE Switch over to environmentally friendly household cleaners and detergents, choose organic beauty products and makeup, and minimize your exposure to plastics. Switch out all the plastic in your kitchen and dump the plastic Ziploc bags and wrap. Wax paper is excellent for wrapping sandwiches; or better yet, get a stainless steel lunch container. Try to go plastic free! Check out ewg.org for more information.
MANAGE YOUR STRESS When stressed, progesterone is depleted to manufacture more of the stress hormone cortisol, often leaving an excess of estrogen. Choose stress-busting vitamins such as vitamin C, B vitamins, magnesium, and adaptogenic herbs such as rhodiola, Siberian ginseng, and ashwagandha. GET YOUR ZZZs Poor sleep habits reduce the hormone melatonin, which helps protect against estrogen dominance. Go to bed at the same time each night and prepare for bedtime by winding down, turn off the TV, put away your phone, and try reading. Aim for 7–8 hours of sleep per night.
ESTROGEN DOMINANCE in MEN and WOMEN
• In both men and women (especially pre-, peri-, or menopausal women), too much estrogen (a condition called estrogen dominance) can cause toxic WEIGHT GAIN, WATER RETENTION, BLOATING, and a host of other health issues as we age. • Beyond the natural impacts of AGING, estrogen dominance is showing up in younger men and women because of ENVIRONMENTAL TOXINS. • If you are a woman with estrogen dominance, you will likely have PMS, BELLY FAT, and DIFFICULTY LOSING WEIGHT. You may also experience VARICOSE VEINS, UTERINE FIBROIDS, ENDOMETRIOSIS, OVARIAN CYSTS, HEADACHES and MIGRAINES before periods, infertility, sore breasts, as well as heavy and painful periods. • In men, estrogen dominance can cause ENLARGED BREASTS (gynecomastia), SEXUAL DYSFUNCTION, WEIGHT GAIN, and INFERTILITY. • Estrogen dominance in both men and women is thought to cause many types of illnesses, such as BREAST, UTERINE, and even PROSTATE CANCER.
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LAWN CHEMICALS CAN BE A CANCER THREAT FOR YOUR DOG?
?
DID YOU
KNOW
You might be tempted to skim past this headline, thinking “I don’t use herbicides on my lawn.” But do your neighbours? How about that nearby park or farm?
Several studies have shown a link between canine cancers, and lawn and agricultural chemicals containing 2,4-D (2,4 dichlorophenoxyacetic acid). They’ve also shown this herbicide – related to the dioxin-contaminated Agent Orange sprayed in Vietnam that poisoned thousands of US soldiers – has been detected in the urine of otherwise healthy dogs. AND YES, THAT INCLUDE DOGS WHOSE CHEMICALCONSCIOUS OWNERS DON’T USE 2,4-D and who have no idea where their pets came into contact with it. Modern science is looking at dogs and many animal “sentinel” species for clues to the environmental hazards that may exist for humans. As researcher, John Reiff of Colorado State University points out, dogs should be considered “the canary in the coal mine” on the dangers of 2,4-D. The presence of the chemical
in dog urine, and the connection to canine cancers (especially bladder, testicular, and canine malignant lymphoma), should “provide an early warning system for public health intervention.” (Note: Industry studies dispute many of the findings against 2,4-D. Academic and government researchers, however, say the industry hasn’t studied 2,4-D as it exists in manufactured products, or looked at how pets are encountering it outside a lab.)
YOU MIGHT BE THINKING, “GOOD THING I DON’T HAVE A DOG!”
But note that herbicides containing 2,4-D are also finding their way into homes, even the ones in which the only creatures lying on carpets or sitting on couches are you and members of your family. It shows up in well water, too. In other words, you don’t need to be a dog – or own one – to be at risk. WHAT CAN YOU DO? Read labels and avoid 2,4-D. Politely ask neighbours, businesses, lawn services, farmers, and governmental entities to do the same. Then, get active with political decisionmakers. Sweden banned 2,4-D’s general use nationwide in 1990, after the chemical was implicated in cancer deaths among lumberjacks. Having already seen the connection between Agent Orange and cancer in Vietnam-era soldiers, why shouldn’t other countries consider similar action?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3072903 | https://oem.bmj.com/content/oemed/57/10/718.full.pdf | https://www.ncbi.nlm.nih.gov/pubmed/8019373
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TRUE GRIT BY KAREN JENSEN, ND
Where to begin… once upon a time is as good a place as any I think. I was born in the Okanagan valley in the 1940s in a small farming village that few people had heard of at the time. Now, the Okanagan valley and “my” village of Naramata is a popular destination for local wines and the beauty of the area. My family is fourth generation “Naramation”, and for three generations scraped out a living on the orchards. The land is still in the family, owned by my brother and his family who now grow grapes and operate a winery. My life was pretty ideal looking back, building forts from apple boxes, changing sprinklers with my dad, target practising in the hills, lifting rocks in the lake and watching cray fish scurry away, and of course teasing my two brothers. We never had television until the year I left home in 1964. I graduated at the age of 16 and a half, and went off to explore the world.
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Naramata, Okanagan valley My first trophy and my first free fall My older son with the twins
I TRAVELLED WITH THE CANADIAN SKYDIVING TEAM IN 1968 TO THE WORLD COMPETITION IN GRAZ, AUSTRIA. SKYDIVING WAS A BIG PART OF MY LIFE UNTIL I HAD A SKYDIVING ACCIDENT AND HURT MY BACK.
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For many years I had the travel bug. To feed my adventurous spirit, I worked until I had money to travel, then I would travel until I ran out of money, and start all over again. One sport that certainly filled that spirit was skydiving. I was part of, and travelled, with the Canadian skydiving team in 1968 to the world competition in Graz, Austria. Skydiving was a big part of my life until I had a skydiving accident and hurt my back. The world changed for me in an instant. For 18 years I was often bedridden and had to endure debilitating pain. It took many years to find a non-invasive treatment that helped me without having to have surgery, and this was the beginning of my search outside of conventional medical treatments. In the early 1970s after the birth of our first child, my husband and I headed “back to the land” to a remote area of BC. We had no running water, no electricity, and a cow – so I learned to churn butter, and make yoghurt
wrapped in blankets behind the wood stove. Eventually we had to move to find work – with plans of returning soon to complete our projects. But then the twins came along, so we never did go back to the land. And alas, the marriage was not to last either, and I ended up with three toddlers. At the time, I taught teenagers with behavioural problems, while juggling three young boys “plus one”, an unofficially adopted son. Even though he didn’t live with us full time, our family was his support system. He still remains part of our family after so many years. The demands of young children and teaching teens with special needs were huge, and it seemed overnight I went from being an ever-ready battery with boundless energy to someone who could hardly get out of bed in the morning. The medical doctors all said the same thing – “you are depressed”. Well, I didn’t have time or the inclination to be depressed. Friends had been telling me about a naturopathic doctor in our area. Back then I had never heard of a naturopathic doctor and I was soon introduced to the adrenal glands – the organs responsible for stress adaptation. With some supplement support, I was back to my normal energy, and off and
running again, not realizing at the time that understanding the importance of adrenal glands in health was going to be an important part of a new career in the future. In the early 1980s I found love in my longtime friend and moved back to Naramata with my sons. Our plan was to live up the ski mountain in the winter, home school the children, and run his orchards in the summer. Sadly, life had other plans for me. While we were up the mountain on a sunny January, my fiancé was killed in an avalanche. It was like a bad dream, and in many ways still is. This sad and heart-breaking experience significantly changed my life onto a completely different course – eventually becoming a naturopathic doctor. A person never knows what life is going to bring and why – but the only thing that is guaranteed in life is change and this change was huge for my entire family. After the shock of my love’s death had worn off a little, I had to ask myself “What do I want to be when I grow up?” I was 37 at the time and decided to become a naturopathic doctor. I proceeded to complete the necessary prerequisites at the university at night while working during the day.
Perhaps one of the biggest challenges during naturopathic college came in my final year. As I was studying for my final board exams, I had another accident. I ended up with a concussion, broken pelvis, and fractured acetabulum (cup in the hip socket). By some miracle I was able to write my board exams and actually pass. I eventually graduated and received the award for Proficiency in Naturopathic Medicine. When I went up to receive the award, I mentioned the award
“TRUE GRIT IS MAKING A DECISION AND STANDING BY IT, DOING WHAT MUST BE DONE.” – JOHN WAYNE
should really go to my sons because if they hadn’t been the amazing kids that they were, I would not have managed what I did. We all sacrificed a lot during those years, and although there were so many times I wanted to quit, I knew I couldn’t for my children’s sake. I just had to keep going no matter what. I think it came down to grit – the stubborn refusal to give up. My main focus during my 25 years in clinical practice was women’s health. My first book on women’s health and menopause was in 1998 and over the years I have written several books on these and other topics. My most recent book: Women’s Health Matters – The Influence of Gender on Disease is a good read to learn more about women’s health issues, as well as the influence of the adrenals on overall health and hormone health. Currently, Julie Reil, MD, and I are collaborating on a very comprehensive new book with a focus on women’s health. Every woman faces changes and challenges in each phase of their lives, from puberty through the senior years. For example, in teens mental health problems and early puberty are on the
Now the next hurdle – the money. There wasn’t any! Naturopathic college was extremely expensive. I did own a wonderful little log cabin that I very reluctantly sold to pay for my first year’s tuition. I decided I would worry about the remaining three years when the time came – and off I went – simply on a wing and a prayer I feel blessed in an old beat up Dodge van with that I have been whatever I could fit in along with three given the opportunity little boys. The years proved to be very to continue in my field, through writing and challenging as student loans barely lecturing on women’s covered tuition. health and the
naturopathic approach to wellness.
I JUST HAD TO KEEP GOING NO MATTER WHAT. I THINK IT CAME DOWN TO GRIT – THE STUBBORN REFUSAL TO GIVE UP.
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rise while infertility is affecting many women. Moreover, women of all ages are suffering from hormone disorders and the senior years can result in new and different challenges. We provide information and solutions from both conventional medical approach as well as natural solutions to many of the common challenges that occur throughout the ages.
At the beach with my grandkids
The adrenal glands command the most powerful hormones that affect your body and, in fact, your life. When the adrenal glands are functioning optimally, during the menopausal hormone changes they produce adequate amounts of precursor hormones that are further synthesized into estrogens and testosterone. However, many women have adrenal insufficiency due to chronic stress, and the adrenal glands struggle to respond to the ongoing demands of stress and additional demands of hormone changes, resulting in many different symptoms.
About 12 years ago, I moved to Victoria where all my sons were living. I started a new practice and probably would have continued working as long as my physical and mental abilities allowed. Again, life intervened. One of my twin sons was diagnosed with an incurable brain tumour. I quit practice the day he was diagnosed in order to support him through this extremely challenging process which continued for about four years. As his brain slowly recovered from medical treatments and the seizures became manageable, he was able to become more independent, although still not without extreme challenges on a daily basis. A few years ago, I was unexpectedly approached to write a book on brain health and the resulting book: Three Brains – How the Heart, Brain, and Gut Influence Mental Health and Identity, is another one of my recent books. I feel blessed that I have been given the 14
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opportunity to continue in my field, through writing and lecturing on women’s health and the naturopathic approach to wellness. Since I am now well into my senior years, I am learning a new appreciation and have a better understanding of some of the challenges that come with aging. This process has inspired me to provide education and some solutions so that women and men can remain healthy and active through the silver years.
MY MAIN FOCUS DURING MY 25 YEARS IN CLINICAL PRACTICE WAS WOMEN’S HEALTH. MY FIRST BOOK ON WOMEN’S HEALTH AND MENOPAUSE WAS IN 1998 AND OVER THE YEARS I HAVE WRITTEN SEVERAL BOOKS ON THESE AND OTHER TOPICS.
My grandchildren are a special gift. They continuously fill my heart with love and joy, and are a constant reminder that through all the difficulties in life, there are always gifts. For me, the role as grandparent is a very special and wonderful gift. Although life brings changes and challenges to us all, some people will not have the opportunity to reach older ages and I now realize that aging is indeed a privilege. Over the past 30 years, my patients were the fuel for the fire that has kept my passion alive in this field of medicine. The honour of being part of their journey, see them embrace their healing journey and turn things around for themselves brought me great joy, and continues to inspire me with the goal of continuing to “pay it forward”. I could not have accomplished the level of successes in my career, and the writing of several books without the support of many other people and the divine grace.
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Smartphone ADDICTION Every time your cell phone dings, you pick it up. Every time it lights up many of us look away from what we’re doing to see what’s new. And, funny, isn’t it? Every time we set out to do “just one thing” for a few minutes on our cell phone we end up surfing from one app to the next, often forgetting why we picked up the phone in the first place. One stat tells the story – the average adult checks his or her phone 50–300 times a day. Each time we do so, we’re motivated by what scientists call “a variable ratio schedule of reinforcement.” What that means is, you never know what you’re going to find, and so, won’t it be fun to find out? Now, you’d think we might give up when time after time what we see on those tiny screens is genuinely unimportant, even boring. But now and then, just often enough, we get the payoff we’re looking for – a message from a loved one, a cute photo from a friend, or good news from the office. That’s all the reinforcement we need to keep going back for more. Our brains get a little puff of the feel-good hormone dopamine. Our behaviour is getting reinforced, and it strengthens our determination to keep checking the phone. This means that we’ve become lab animals. We’re responding to the aural and visual stimuli our smartphones provide us. Instead of getting a treat when we respond,
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58% of smartphone users don’t go 1 hour without checking their phones.
71% usually sleep with or next to their mobile phone.
The average adult checks his or her phone
50–300 times a day!
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as Pavlov’s dog did, we understand that a little bit of dopamine, that feel-good hormone, keeps us coming back for more. But is looking at your phone intruding too far into our lives? So, ask yourself. Are you losing sleep to your smartphone? Is it taking you away from face-to-face interactions with family, friends, and coworkers? When you hear your phone ding, do you run to pick it up to see what's happening? If you’re answering “yes”, it may be time to take a few steps to power down your smartphone use. These tips come from University of Connecticut psychologist, David Greenfield, and a few others featured in a recent National Public Radio report: • Don’t use your phone to check the time, especially at night, when it might interrupt your sleep. • Ban phones from family mealtime. Researchers have found that feeling unable to answer a ringing phone or hearing a message ding can
cause a measurable stress response. Yes, not answering your cell phone can cause stress! • Consider establishing “digital days off ” or at least a few “digital hours off ” in your household. People who have done it say their days feel extended, more relaxed, and a lot more productive. • Above all, turn off all or most of your notifications, and delete a few apps while you’re at it. The promise of having a smartphone has always been to connect us to new ideas and people, many of them a world away, but now we’re staring at pictures of other people’s lives and spending less time living our best life! Don’t let your phone interfere with the creation of your ideas, or prevent you from connecting with people closer to home! Power down and get busy!
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If we don’t make massive changes to our planet... the damage we’ve done may be irreversible. Check out welovetheearth.org to learn how you can make a difference.
SO YOU’VE SEEN ENOUGH PHOTOS OF ALL THE GARBAGE FLOATING IN THE OCEAN OR NEWS COVERAGE OF SEA MAMMALS WHOSE STOMACHS ARE FILLED WITH DISCARDED PLASTIC, AND YOU’RE READY TO MAKE A CHANGE. GOOD FOR YOU! IT’S TIME. Today, you’re joining legions of people who have resolved to do the same. The trouble is, it can be hard in today’s world, but it can be done. Seemingly everything these days comes in products that cannot be recycled and produces waste at a rate that is not sustainable. Alternative packaging materials are few, but many items can be found in your local health food store,
and manufacturers are listening. Many products now come in eco-friendly containers, so the first step is to look at your shopping habits to see how many items you buy are packaged in non-recyclable packaging. Remember, just because you see a recycle emblem on the bottom of the container, does not mean it can be recycled in your area. Find out what numbers can be recycled in your hometown. Many recycling centres do not recycle all the numbers you can buy at the grocery store, so it can be deceiving, and you might wonder if it’s even possible to ban all the junk from your daily life. Well, you can, but it will be challenging for you and will require some research.
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WHILE YOU PREPARE TO REDUCE WASTE IN YOUR HOME, START WITH BABY STEPS: IMMEDIATELY FORGO SINGLE-USE PLASTIC.
ON AVERAGE ONE FAMILY WILL BRING HOME OVER
Many cities are banning this type of plastic. This category includes takeout or convenience food containers. Support restaurants who DON’T use Styrofoam or hard plastic containers. Styrofoam is made with liquid chemicals SEVEN-SECONDS that solidify when cold and release chemicals when you fill them with are many dedicated souls hot food. Never store or heat food in Styrofoam. who also carry non-plastic Next are produce plastic plates, cutlery, and cloth bags, also known as the napkins to be ready for seven-second bag. On anything. Maybe you’ll get average, consumers only there, but remember, we’re use these bags for seven allowing ourselves to start seconds, and then most somewhere. And we think are thrown away and end that’s the point. You must up in the landfill. Buy cotton think about the waste you reusable vegetable bags. You can find them in most SEVEN-SECOND BAG and your family produce every single day, or nothing health stores or look online. will ever change. How These cotton bags last for often do we have to see years, and you can wash them over and over again. all the horrible pictures Try buying items from the to be reminded of the deli and ask for brown paper or to-go immense amount of garbage we each containers that biodegrade over time, produce every day before we take or bring your own container. Go back to action? The time is now! buying cold cuts and cheese from the deli section in butcher paper. But when REWARD MANUFACTURERS it looks like accepting plastic is the only TRYING TO ADDRESS THE feasible option, ask if there is any other option? Do they have wax paper or GARBAGE PROBLEM. Rewarding maybe aluminum foil? Aluminum foil is businesses and those companies just as recyclable as an aluminum can. who care about the environment is Unfortunately, many recycling programs critical. Show your support and buy don’t accept foil, but some do. We hope environmentally friendly packaging that this situation will change soon as even when it’s a tad more expensive. more people start making changes in If delivery services in your area offer to their daily life. pick up and refill jugs and containers, patronize these services. In these ways, CARRY YOUR OWN CONTAINERS. you’re encouraging more businesses Adopt the use of a stainless steel to-go to address the problem at the source, cup for any coffee drinks or smoothies. instead of requiring you to take Quit using plastic straws and if you must have a straw, buy a reusable one. There responsibility as the consumer.
1,500
BAGS PER YEAR AND THROW THEM IN THE TRASH. THINK ABOUT THE WASTE. WITH REUSABLE COTTON BAGS, YOU WILL NEVER USE A AGAIN.
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If change will happen soon, we must all adopt a lifestyle that produces less waste, and that may mean buying less stuff! An attitude of “yes I can” means you’ll face challenges, but honestly, it can be done.
Start today.
The fact that you’re reading this article means you’re aware of the problem, and that’s a significant first step.
CHOOSE YOUR NEXT STEPS both with an eye on making a difference and making personal changes sustainable in your daily life. If everyone reduced waste today… in five years, we would see such a vast improvement. Many more companies would stop producing containers that fill our landfills, poison our soil, and take hundreds of years to break down. Commit to reducing garbage today. The Earth, your children, and grandchildren will thank you!
C L I N I C A L LY T E S T E D A N D P R O V E N
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Reduces fine lines and wrinkles by 30%†* Increases skin elasticity by 89%†* Thickens and strengthens hair†‡* Fortifies nails†* BioSil™ is not made out of collagen, it “generates collagen” through your own body’s natural pathways.
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BioSil™ helps you look beautiful, youthful, and healthy – naturally assurednatural.com
‡ Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. *Results may vary.
†
THE DIFFERENCE BETWEEN
Curcumin & Theracurmin
CURCUMIN
BY JENNIFER DYCK, ND
We’ve all read about the health benefits of curcumin. Curcumin is derived from turmeric (Curcuma longa) root and is one of the most used culinary spices in curry.
References
Sasaki H, Sunagawa Y, Takahashi K, et al. Innovative preparation of curcumin for improved oral bioavailability. Biol Pharm Bull. 2011; 34(5):660-665. Sunagawa Y, Hirano S, Katanasaka Y, et al. Colloidal submicron-particle curcumin exhibits high absorption efficiency – A double-blind, 3-way crossover study. J Nutr Sci Vitaminol. 2015; 61(1):37-44. Nakagawa Y, Mukai S, Yamada S, et al. Short-term effects of highlybioavailable curcumin for treating knee osteoarthritis: a randomized, double-blind, placebo-controlled prospective study. J Orthop Sci. 2014; 19(6):933-939. Small G, Siddarth P, Li Z, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. Am J Geriatr Psychiatry. 2017; 17:S1064-7481.
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THERACURMIN Theracurmin is formulated using proprietary manufacturing methods to increase curcumin’s solubility and bioavailability in the body.
Ayurvedic medicine has used turmeric root for thousands of years, and modern science has confirmed that curcumin has a broad range of actions to support good health including strong antioxidant properties that protect against both water- and fat-soluble toxins. Curcumin has also been used in Traditional Herbal Medicine to help ease joint inflammation, and although curcumin is beneficial when observed in cellular research, in human studies not so much. When it comes to curcumin, it’s not how much you take, but how much you absorb, that matters. Early clinical studies found that it can take a massive dose for a minimal amount of curcumin to be absorbed into the bloodstream, making the health benefits pretty inconsistent. However, continued research has produced a highly absorbable and bioavailable form of curcumin called “Theracurmin”.
®
W
hen it comes to curcumin, it’s not how much you take, but how much you absorb, that matters.
To create Theracurmin, curcumin is mixed with a vegetable gum (gum ghatti) along with other ingredients and ground down using a wet grinding mill to reduce its particle size. This natural process produces a highly absorbable and stable suspension which makes Theracurmin the most bioavailable form of curcumin on the market‡, and there are plenty of double-blind clinical trials confirming the health benefits of Theracurmin. Theracurmin is currently being studied in numerous conditions, including joint pain and dementia, and the results are clear. Theracurmin improves absorption, which is vital to enjoying all the research-rich health benefits of curcumin. Theracurmin has the greatest number of published clinical trials of any brand of curcumin on the market. Theracurmin delivers measurable benefits for liver, skin, heart, arterial, muscular, oral, and cognitive health. Suggested dosage: 30–60 mg up to 2 times daily or as directed by a health care practitioner. Scientific scrutiny revealed that Theracurmin was more bioavailable on a milligram-to-milligram basis than other leading enhanced and regular forms of curcumin. As measured by SPINS 2014 data. ‡
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Only Theracurmin has 19 double-blind clinical studies “Theracurmin has shown better results in more double-blind, placebo-controlled studies than any other form of curcumin on the market. PERIOD.” – Kate Rhéaume, ND
All Natural Making Theracurmin even more special is its all-natural composition. The process is entirely natural and no synthetic chemicals are used.
Working memory Cognitive performance Heart health and overall circulation Liver health Relief for everyday aches and pains
naturalfactors.com ‡Scientific scrutiny revealed that Theracurmin was more bioavailable on a milligram-to-milligram basis than other leading* enhanced and regular forms of curcumin. *As measured by SPINS 2014 data.
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KETOMEaasdye! BY JENNIFER DYCK, ND
Every time you pick up a magazine or visit a health and lifestyle website you’ve probably seen many articles on the benefits of the ketogenic diet, also known as the keto diet. The keto diet is being touted to increase energy and support weight loss, and who doesn’t want to shed a few pounds! The keto diet was initially used successfully for people with epilepsy. The diet involves a specific breakdown of proteins, fats, and carbohydrates. On keto you get 75% of your caloric intake from fats – always good healthy fats – 20% from protein, and 5% from carbohydrates.
When fat is provided as the primary fuel for the body, water-soluble energy molecules called ketones are produced. Ketones are used as an alternative fuel to glucose and can cross the blood-brain barrier. When you can sustain ketosis, the body maintains ketone production and this synthesis encourages burning fat rather than sugar as fuel. Animal sources of protein are generally higher in fat than plant-based foods. If you eat animal protein it is easy to get started with a keto diet. However, if you are a vegetarian, a keto diet can be tricky, but it certainly can be done. Be prepared to make avocados and coconut oil your best friends, and wisely choose your plant-based fats. Eat a variety of nuts, seeds, and oils, which could include macadamia nuts, walnuts, pumpkin seeds, chia seeds, and lots of cold-pressed olive oil. Stay away from highly refined oils such as corn, canola, peanut, and soybean oil, and always use non-GMO oils. If you consume dairy or eggs, always choose grass fed and organic free range. One more exceptional supplemental food to consider for your plant-based keto diet is MCT oil. MCT oil can be added to
KETO DIET BEST FRIENDS
AVOCADO
COCONUT
NUTS
OLIVE OIL
smoothies, coffee, and made into salad dressings, or drizzled over your favourite meal. MCT is a medium-chain triglyceride oil derived from coconut oil, but it is the much more concentrated cousin of regular coconut oil. MCT oil contains both caprylic and capric acid which are potent antimicrobial ingredients, and quickly convert to energy in the body.
75% 20% 5% FATS PROTEIN
CARBOHYDRATES
The keto diet involves the breakdown of proteins, fats, and carbohydrates.
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Red palm oil is another recommended super-food fat. Red palm oil is high in vitamins A and E, and can be used in cooking without giving your food any overpowering flavours. You should however be careful when choosing a MCT oil – always look for products such as ALPHA MCT which is CERTIFIED PALM DONE RIGHT™, orangutan friendly, and sustainably made in Ecuador. No animals are hurt or displaced, and they use only the nut – no trees are harvested to get red palm oil. An important factor in the keto diet is getting enough salt. But by salt, I’m not referring to table salt, I mean electrolytes. Sea vegetables like nori and kelp, or natural electrolyte supplements such as WHOLE EARTH & SEA® DEEP OCEAN MINERALS added to water will ensure you don’t lose vital minerals. When on the keto diet, minerals can get depleted, and the term for this is called the “keto flu”, so make sure you are supplementing with a mineral formula or eating nori and kelp. To further support your energy levels, you must ensure you are getting enough protein. Consider a vegan blend protein powder, like VEGIDAY®, to provide raw organic plant-based protein that is easy to add to your smoothies and easy on your digestive tract. Last, I have to suggest shirataki noodles made from konjac root! They help feed the desire for satiating comfort food, such as pasta, but are essentially zero calories. Shirataki noodles can be used in place of everything from spaghetti to ramen noodles. Finding a balance for keto is possible if you’re a vegetarian or vegan, but it might require trying new foods and preparing foods you love a little differently. For a few fabulous, delicious, simple, and quick (yes this is possible!) keto recipes, please visit my website. I have tweaked and simplified some delicious keto meals for you to try at home. The almond zoodle bowl and the keto ramen bowl are two of my favourites. Best in health, Dr. Jen
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KetoRamen Bowl VEGETARIAN
INGREDIENTS
DIRECTIONS
BROTH BASE
BROTH
1 L vegetable broth (homemade or store-bought organic)
• Combine onions and vegetable broth, bring to light boil.
½ medium onion, thinly sliced 2 Tbsp grated ginger
• Pan fry ginger at medium-high heat for 2–3 mins until fragrant.
2 cloves grated garlic
• Add garlic and sauté for 30 sec.
1 cup sliced shitake mushrooms
• Place miso paste, soy sauce, chopped shiitake mushrooms, enoki mushrooms, sautéed garlic and ginger, and ½ cup of kimchi into hot broth.
1 cup enoki mushrooms (or brown shimeji) 5 baby bok choy (can substitute for spinach or watercress)
FINISHING SEASONINGS & OIL 2–3 Tbsp miso paste (red or white)
• Add bok choy and shirataki noodles to broth and heat through, about 1–2 mins.
Chili flakes to taste
• Remove noodles, arrange in bowls, and garnish with bean sprouts, tempeh, extra kimchi, sliced green onions, sprinkle with chia seeds.
3 Tbsp red palm oil (to fry tempeh)
• Pour hot broth over noodles, season with chili flakes and serve.
2 Tbsp soy sauce (or tamari, coconut amino acids) 1 cup kimchi
NOODLES 1 bag shirataki noodles (rinsed thoroughly)
FIXINGS & GARNISH Sweet pea sprouts Extra kimchi if desired Chopped green onions Smoked tempeh thinly sliced and pan-fried in red palm oil 1–2 boiled eggs (optional) 1 Tbsp chia seeds
For more recipes and info visit: https://www.fresh-health.ca/recipes
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Digestive support for PROTEIN-RICH, HIGH-FAT foods
Keto Paleo MacroGest™ Full Spectrum Enzyme Formula • Ideal for anyone following a paleo, ketogenic, or raw food diet • Supports the breakdown of protein-rich and high-fat foods such as dairy, eggs, and meat • Relieves gas and bloating
IDEAL FOR PALEO & KETO DIETS
REDUCES BLOATING
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THE PROS & CONS OF
INTERMITTENT
FASTING BY MARITA SCHAUCH, ND
You’ve likely heard about the intermittent fasting craze, and you’re probably wondering if it’s right for you. Intermittent fasting involves 12–16 hours of calorie reduction followed by periods of normal, healthy eating. While fasting can seem extreme, there are a few benefits to this method, and some pitfalls that are important to consider. A typical day’s eating with intermittent fasting might start at 11 am, and you’re finished consuming food by 7 pm. This routine sets the body on a 16-hour fast from 7 pm to 11 am. To set yourself up for success, take some time to educate yourself on the pros and cons of intermittent fasting, and create an actionable plan to break the fast in a sustainable, healthy way.
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PROS
CONS
•
Research links fasting to boosted immune function and reduced inflammation associated with chronic disease.
•
Intermittent fasting assists the body’s natural cleansing process by allowing for more time between meals to digest food and to detoxify.
•
Intermittent fasting can alter your hormones, causing your insulin levels to drop to facilitate the metabolism of body fat.
•
Intermittent fasting can reduce inflammation and oxidative stress in the body, which promotes overall health and well-being.
• •
Depending on your body type, intermittent fasting can help you feel mentally clear and sharp. Intermittent fasting gives your digestive system a break, and can even improve gut function.
•
There is a strong potential to overeat following the long fasting periods due to your appetite going into overdrive when you’ve been without food for extended periods of time.
•
The diet can be difficult to sustain, especially if you’re not someone who likes rules and a lot of structure around eating.
•
Intermittent fasting may inhibit your performance at work, and you can become irritable due to the restriction of calories during the morning fasting period.
•
Intermittent fasting can cause people to become obsessive about food, which affects your overall relationship with eating, and yourself.
•
The lack of food during the fasting period may cause you to rely on caffeine for more energy, which can cause adrenal stress and fatigue.
Being a naturopathic doctor and seeing patients in my own clinic, I am a firm believer that there is no one-size-fits-all diet for everyone, therefore if you will give intermittent fasting a try, I recommend paying attention to see how you feel throughout the process. Keep a journal and write down everything before you start.
If you find intermittent fasting isn’t for you, it doesn’t mean you’re failing! It’s important to listen to your body.
PEOPLE
WHO SHOULD HAVE
MEDICAL
PEOPLE
WHO SHOULD
NOT FAST
Underweight Eating disorder – anorexia Pregnant or breastfeeding Under the age of 18
SUPERVISION
WHEN FASTING Type 1 or type 2 diabetics Taking prescription medications Have gout Have any serious medical conditions such as liver disease, kidney disease, or heart disease Always consult your health care practitioner before trying intermittent fasting.
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TIPS
•
One of the most common struggles with intermittent fasting is overeating when breaking the fast. Here are a few tips to ease your body into eating again after your fasting period.
•
•
Plan out your meals – ensure you have healthy food on hand, cut up and ready to eat. As tempting as it may be to dive into beer and pizza after fasting for 16 hours, breaking the fast can influence how effectively your body can remove toxins. I recommend to my patients who choose this protocol to load up on fibre (veggies) and protein to satisfy and stay satiated.
BONE BROTH
Hydrate – without adequate water for hydration, toxins cannot be eliminated properly during the fasting period and may re-accumulate in the body. Drink ample filtered water, cold-pressed juice or herbal teas to help curb cravings and stay hydrated.
or coconut milk, berries, organic kale, and choose a good protein powder, like Organic VegiDay All in One Nutritional Shake or VegiDay Plant-Based Protein.
•
Breaking your fast with a protein smoothie can be of great benefit, especially if you add healthy ingredients. To avoid overeating immediately when breaking your fast, I recommend starting with a protein smoothie. A protein shake will help you stay full and ease your digestive system back into solid foods. Add healthy ingredients in your smoothie, such as almond
Sip on bone broth – a natural source of nutrients filled with collagen, gelatin, and anti-inflammatory amino acids, bone broth supports gut, skin, and joint health. Sipping on homemade bone broth during your fast and during periods of regular eating can help strengthen your digestion, help you feel energized, and keep you feeling full due to the protein content and essential nutrients.
© Karlene Karst
A good stock is a must. I usually prepare large batches of both vegetable and chicken stock, and then freeze to keep on hand. It can be used not only as a basis for soup, but also to add flavour to risotto or sauces. Bone broth has many nutritional and healing properties making it a nourishing addition to your diet. You will need a large stock pot for this recipe, so the vegetables have plenty of space to simmer.
Prep time: 10 mins | Cook time: 2 h+ INGREDIENTS 2 lb bones (you can use chicken [leftover carcass is good], beef, lamb, etc. – ensure grass fed and free range) – you can roast the beef bones prior to adding to water for better flavour 2 tsp apple cider vinegar (this helps pull nutrients from the bones) 1 celery stick, along with leaves 2 carrots, clean but don’t peel 1 leek, remove tough outer layers 1 yellow or white onion
DIRECTIONS 1. Prep and clean vegetables. 2. In a large stock pot, add bones and vegetables with water. Add salt. 3. Bring to a boil, then turn to low heat and simmer with lid on for at least 8–12 hours. 4. Continue to check broth and skim off the impurities that arise at the top of the pot. 5. When bones and vegetables are soft and broth is lightly flavoured, remove all vegetables and strain broth until clear. 6. Let cool before refrigerating. 7. This freezes very well.
1 tsp sea salt 1 bunch parsley, tied with cooking string 1 bay leaf 2 cloves garlic, peeled, and left whole 13 cups room temperature water
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For more great recipes, get a copy of Karlene Karst’s new cookbook, This Kitchen Is for Dancing at natural health food stores, Chapters Indigo, and on Amazon.
Sipping bone broth whether you choose to do intermittent fasting or not has impressive health benefits, and you can even buy organic bone broth at your grocery store.
Adding bone broth is a healthy addition to any diet. Try this homemade bone broth recipe from @KarleneKarst to help you try intermittent fasting in a healthy, nourishing way.
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BLUEBERRIES to fight the
BLUES The rise in DEPRESSION is deeply concerning, especially as we come to understand how often MOOD ISSUES affect young people. Surveys show that more than 30% of YOUNG ADULTS ages 15–24 have felt so depressed that it hindered their ability to function. Six percent said they seriously considered suicide in the 12 months preceding the survey.* Believe it or not, SUICIDE IS THE SECOND-LEADING CAUSE OF DEATH in this age group. Only accidents rank higher.
THE SECRET INGREDIENT IN BLUEBERRIES
Observing the shortcomings and side effects of many drugs prescribed for depression, especially when given to young adults, naturopaths are beginning to look at natural dietary treatment approaches. This so-called “food pharma” is growing in acceptance as health care practitioners and patients alike discover the benefits of using food prescriptions along with drug prescriptions in some cases. What’s particularly exciting is the new research that raises the tantalizing possibility that someday we may be administering blueberries to ourselves to counteract the blues!
appears to be their flavonoids – the plant pigments responsible for the colours in many fruits, vegetables, and plants. Nature has revealed more than 8,000 flavonoid compounds to date. In recent blueberry studies, researchers looked at the anthocyanins that give blueberries their colour and found that just one of the many health benefits of anthocyanins is their ability to improve brain function. This is especially good news for those who suffer from depression, because
To understand how the anthocyanins in blueberries might help elevate mood, consider that a common side effect of depression is impaired executive functioning (EF). EF includes mental processes such as working memory, planning, problem solving, cognitive flexibility, inhibitory control, and directing one’s attention and thought patterns in ways that relate to behaviour. These are all skills that adolescents are still learning as their young brains develop. If this development process is disturbed by an injury such as concussion – or by a depressive episode – full executive functioning may not be achieved. This likely explains why mood swings in children and teens can continue causing mood issues well into adulthood, along with other cognitive problems. No doubt much more research is needed before health care practitioners begin writing “blueberries” on their prescription pads. But, why wait? Protect yourself and those you love by adding blueberries to your diet simply for their delicious taste and nutritional power. Plus, when blueberries aren’t in season, you can find blueberry concentrates that have all the powerful benefits of fresh blueberries at your local health store. You might be happy to discover the mood-boosting power of the “blues!”
ANTHOCYANINS HAVE BEEN SHOWN TO COUNTERACT SOME OF THE BRAIN-FUNCTION IMPACTS OF THE DISEASE.
* Khalid S, Barfoot KL, May G, et al. Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults. Nutrients. 2017 Feb 20; 9(2).
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PRODUCT REVIEW
Fermented Greens & Protein
ENERGIZING SMOOTHIES ANY TIME OF DAY
BY KARLENE KARST, nutritionist and author of This Kitchen Is for Dancing
Smoothies are a fabulous way for children and adults to get added protein and greens in their diet. Smoothies not only taste great, but they are quick and convenient, and if you use high-quality ingredients, they can be packed full of nutrition. As a fan of smoothies, one of my preferred brands is Whole Earth & Sea® 100% Fermented Organic Greens, and Protein & Greens. They are organi and feature a blend of organic grasses, vegetables, and herbs grown on farms in the pristine Okanagan Valley.
The real value of these blends is fermentation. Fermentation is an old practice but research shows remarkable benefits, which include providing beneficial bacteria and increased protein absorption by 40%. Protein-rich smoothies, with the added benefit of fermented greens, give your body the nutrition it needs, by supporting energy levels, preventing blood sugar fluctuations, and they also give your metabolism a quick boost. One of the most significant benefits of Whole Earth & Sea 100% Fermented Organic Greens,
TRY THIS
TODAY
and Protein & Greens is to take the guesswork out of what to blend in your smoothie. All you need to do is add one scoop to unsweetened almond milk, plain water, or coconut water. Just blend and go! Plus, by adding fresh or frozen fruit, the combination of flavours is endless. Blend and go is simple, tasty, easy, and nutritious.
CITRUS GREEN E N E R G I Z I N G S M O OT H I E
INGREDIENTS ½ cup of full-fat coconut milk ½ cup of coconut water 1 frozen banana ½ medium grapefruit 1 large orange 1 tsp of chia seeds 1 tsp of hemp seeds 1 tsp of flaxseeds
Juice of half a medium lemon 2 cups of fresh spinach ½ cup ice 1 scoop of Whole Earth & Sea Fermented Greens – unflavoured Toppings – Orange zest and hemp seeds
DIRECTIONS 1. Start by adding the coconut water and coconut milk in a blender, then add the rest of the ingredients and mix at high speed, until smooth. 2. Serve in a cup. Add a splash of hemp seeds, orange zest, or any toppings you like. ©Karlene Karst, BSc
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NATURAL SUPPORT FOR
PCOS BY MARITA SCHAUCH, ND
I’M SO EXCITED TO SHARE A NEW PRODUCT WITH MY PATIENTS WHO SUFFER FROM INFERTILITY AND PCOS. COMMON SYMPTOMS OF PCOS
Polycystic ovary syndrome (PCOS) is a complex disorder that can affect a woman’s menstrual cycle, ability to have children, hormones, heart, blood vessels, and even her appearance. PCOS is one of the most common causes of female infertility. I’m thrilled to recommend all-natural PCOSense™ to my patients.
1 in 10
WOMEN of childbearing age has PCOS, and it can occur in girls as young as 11 years old.
Historically, PCOS was believed to be caused entirely by the surplus production of androgens (male hormones), but recent research shows that high insulin levels and insulin resistance are also key instigators. PCOS can also have a genetic component, and often runs in families. Research demonstrates that some women with PCOS can
have low-grade inflammation. Inflammation caused by a poor diet, environmental toxins, and stress, which can all lead to an excess burden on one of our main detoxification organs – the liver. Some foods help balance blood sugar and reduce insulin resistance. I recommend my patients stay away from prepackaged sugar-laden foods, soda, chips, and crackers, and eat foods that do not cause insulin to rise quickly like whole grains, legumes, nuts, seeds, broccoli, cauliflower, blueberries, blackberries, cherries, fatty fish, and healthy fats such as olive oil, avocados, and coconuts. Add lots of organic leafy greens to fight inflammation.
High levels of androgens (testosterone and androstenedione)
Elevated fasting insulin levels
Obesity, particularly around the waist
Increased facial hair and thinning hair on the head (due to high testosterone)
High estrogen and low progesterone
Ovarian cysts
Irregular menstrual cycles – lack of ovulation
PCOSense is a complete natural health solution for women with PCOS. It is one of the first formulas to combine myo-inositol and D-chiro-inositol at a 40:1 ratio, plus folate and vitamin B12. PCOSense supports normal menstruation and fertility, healthy blood sugar balance, and reduced serum testosterone in women with PCOS.
BENEFITS OF PCOSense
Aids in the management of hormonal and metabolic symptoms of PCOS
Promotes healthy glucose metabolism and reduces insulin resistance
Supports ovarian function, egg quality, and fertility in women with PCOS
May support in vitro fertilization (IVF) outcomes in women with PCOS
Supports a regular menstrual cycle and reduces serum testosterone in women with PCOS
PCOSense powder is available in natural health stores, and easily mixes with water.
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“Stress ” less Back-to-School
Family Routine BY KARLENE KARST (NUTRITIONIST AND MOM OF 3)
Now that the lazy days of summer have come to an end, many of us turn our attention back to this little, yet a big thing in life called the “back-to-school” routine. As the old saying goes, the days are long, but the years are short, so how do you get everyone smoothly back in a routine after a long summer? Here are a few tips I’ve learned to ease the transition for the entire household. Planning a schedule, combined with some prep-work on the weekends can make back to school more manageable, and nightly dinners a lot more enjoyable for the entire family. MOVE OVER BACK-TOSCHOOL STRESS, WE’VE GOT YOU COVERED.
SLEEP SCHEDULE Early to bed, and soon to rise, that’s my mantra during the school year. Kids need on average 10 hours of sleep each night to thrive, and their brains require rest, so logging in the right amount of sleep will help your children concentrate, learn, and have plenty of energy to be 38
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physically active. I recommend at least two to three weeks before school begins to get the kids to bed a few minutes earlier each night. You might start with 5 or 10 minutes earlier and keep inching toward the desired bedtime. It’s also best to avoid any screen time – this includes cell phones for at least two to three
hours before bed as this activity can be very stimulating. Creating daily habits before bed with a warm bath with delicate essential oils, a healthy snack, or perhaps some sharing or reading time with mom or dad will have your children ready to put on their pajamas and looking forward to bedtime.
FOOD
As a nutritionist, I believe food – real food – is essential to get everything right. Fresh whole organic is the best. Most parents are busy with work, school, and evenings filled with sports, dance, and social activities. I’ve found preparing meals ahead of time or at least getting a lot of prep done on the weekend has become a mainstay in the lives of many successful families, including my own. Why, because it is hard to carve out time to cook nutritious food in the short amount of time between school and evening activities, and it is a real joy to come home and pull together a nourishing meal that takes a few minutes to get on the table because I’ve pre-planned. Trust me, it is possible to eat a healthy meal with advanced meal prep. The art of planning meals and preparing food is a skill. Like all acquired skills, it takes practice! Shopping, chopping, cooking, baking, and properly storing food to reheat – so they taste excellent – takes some learning, but it’s worth every minute of investment. Over the years, I have collected so many tips and tricks of meal prep that one day I looked at all the material and I decided to create a cookbook. My new cookbook This Kitchen Is for Dancing – Real Food, Pure Flavor, launched in spring of 2019. In my book, I dedicated an entire chapter to meal prepping, planning, and stocking a healthy kitchen. I will share a few tips in this article from my book on why meal prepping is a lifesaver and a significant component of your “back-to-routine” planning. (My book is available on Amazon, Chapters Indigo, and at natural health food stores across Canada.)
WHY MEAL PREP IS A MUST FOR BUSY FAMILIES You’ll save money. While it may seem like common sense, you’ll be surprised at how preparing meals ahead of time will save you money. Many families stop at the store and pick up something for dinner on the way home and end up spending a lot more money, than if they had planned and shopped with a list. You’ll save time. It might not feel like it at first, but investing a little time on the weekend will enable you to feed your family delicious food, and dinner time will run smoothly. You don’t have to make as many decisions after school. Soon you’ll come to recognize that meal prepping is the best way to spend more quality time with your family. You’ll waste less food. With your meals planned out, you’ll know what you’re making and how much you need, so you will only buy the ingredients and amounts you require. Sticking to a weekly menu also means that you’ll stock your pantry with healthy food, helping you and your family eat better, feel better, and maintain a healthy weight. You’ll become more efficient. Trust me, it’s true! While it may not feel like it at first, you’ll thank yourself for putting in a little elbow grease in on the weekend to prepare for the week ahead. It’s so easy and satisfying to quickly warm up a nutritious meal, allowing you time to sit down with the kids, breathe, and enjoy a relaxing dinner, before homework and bedtime. Plus, you will live with less stress and enjoy your family and dinner time more.
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As much as I advocate for the benefits of eating real food, I’m nonetheless a big believer in dietary supplements for both children and adults. I recommend a multivitamin taken daily, along with a few other of what I like to call “foundation products”. In our household, we add probiotics and omega-3 fatty acids to round out our health regimen. After trying many multivitamins, my children have named Big Friends® their favourite chewable. Big Friends developed an entire product line for children which, in addition to the multivitamins, includes vitamin D3 in both liquid and chewable form, and a powdered probiotic. For omega-3 fatty acid supplements, the Sea-licious® brand is special, because I founded the company and I developed it with healthy families in mind! Sea-licious and Big Friends bear the ISURA® seal of quality that you should always look for when choosing supplements. You can count on these products, as I and many others do, for their safety and effectiveness. 40
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WHEN TO SAY NO! One of the biggest lessons that I have learned is to say “no.” I took a long time to say no to too many invites, or other commitments during the week and on the weekends. I work hard to keep our Sundays a “free” day for spontaneous family outings, cuddle time, or just a day of being together at home. You will never regret taking a moment to be present and watch your children grow up or spending time as a family. Those moments are the real memories you and your children will remember – carpet picnics and watching
Looking back at my childhood I don’t remember every toy my parents bought me, but I do remember all of the special moments I spent with my parents.
movies as a family. Looking back at my childhood I don’t remember every toy my parents bought me, but I do remember all of the special moments I spent with my parents. Creating a routine and taking time to prep and plan meals will give you more time for self-care during the week and will create a relaxing family experience. Soon you’ll discover the joys of all that extra time.
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LINKED TO ILLNESS BY KAREN JENSEN, ND
Most of us are familiar with the outward signs that accompany an acute injury: swelling, redness, and warmth – all common symptoms of acute inflammation. Within a few days or weeks, the healing process is usually complete, depending on the nature or the severity of the injury. Chronic inflammation is entirely another matter! It is most often silent and is fuelled continuously by inflammatory mediators causing systemic inflammation in the organs and tissues. In most cases, we are completely unaware of this slow-burning fire. Stopping the runaway fire is often difficult because the immune system’s fire brigade gets tired and cannot prevent tissue damage and progression towards disease. Although there may not be a single path to disease, mounting evidence suggests inflammation is a common underlying cause of most chronic diseases including diabetes, obesity, autoimmune disease, cardiovascular disease, cancer, inflammatory bowel disease, chronic respiratory diseases, asthma, mental health disorders such as depression, anxiety, and neurodegenerative diseases such as Alzheimer’s. 42
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Many factors can cause chronic inflammation. Most of these factors you have control over while others you don’t. • AGING – a chronic pro-inflammatory state is common in aging • STRESS – in chronic stress, the adrenal glands secrete high levels of cortisol which affect metabolism, insulin levels, the immune system, and chronic inflammation • DIETARY CHOICES – diets high in sugar, trans fats (hydrogenated oils), saturated fats, refined and processed foods, all lead to inflammation • GLUTEN in breads and crackers, and casein in dairy products can be a problem for susceptible people • FOOD ADDITIVES such as MSG – read labels carefully • CIGARETTE SMOKE, AIR POLLUTION, AND SMOKE FROM LOCAL FOREST FIRES can contribute to inflammation • TOXIC EXPOSURE from our foods, water, building environment, heavy metals, and pesticides, have a negative impact on your immune system and promote inflammation • CHRONIC INSOMNIA can elevate pro-inflammatory factors • DEHYDRATION leads to increased inflammation – drink at least 1.5 L of filtered water daily
Air pollution is a “public health emergency”, according to the World Health Organization, with more than 90% of the global population enduring toxic outdoor air. In Canada and the United States, many areas of each country are experiencing unprecedented forest fires causing poor air quality levels that are incredibly harmful. The smoke irritation in the lungs and toxic particulate matter in the air is causing lung inflammation, particularly harmful to the young, elderly, and anyone with compromised lung function. For those who live in areas susceptible to forest fires, be proactive and protect your lungs from some of the devastating health effects of toxic smoke. Although air pollution is well known to be harmful to the lungs and respiratory system, it can also damage most other organs in the body. New research shows air pollution is associated with heart and lung disease, diabetes, dementia, liver problems, bladder
cancer, childhood leukemia, osteoporosis, damaged skin, autoimmunity, allergies, infertility, harm to fetus, mental and physical development delays in children, and more. The systemic damage is the result of particulate matter and pollutants causing oxidative stress and inflammation throughout the body. Air pollution is a bigger killer than tobacco smoking and is associated with:
500,000 lung cancer deaths
1.6 million COPD deaths 19% of all cardiovascular deaths
21% of all stroke deaths In the bigger picture, there needs to be greater awareness and efforts made to do all we can to minimize air pollution and other toxic exposures that have such negative effects on the health of people of all ages.
AIR POLLUTION EFFECTS • Can cause strokes – ultrafine particles have been found in samples of brain and central nervous system tissue • Can affect thinking skills (cognition) in older people • Can make asthma worse • Can make existing heart conditions worse • Air pollution is linked to the development of stroke and heart disease, including atherosclerosis • Air pollution increases the risk of lung cancer • Ultrafine particles have been found in reproductive organs and in unborn children
AIR POLLUTION EFFECTS ON CHILDREN Many of these adverse health effects can be prevented by avoiding inflammatory foods, and using herbs and supplements that protect from the ravages of inflammation.
• The brain can be damaged by air pollution • Causes more children to be admitted to hospital with respiratory illness • Affects normal lung development, causing lifelong problems • Increases coughing and wheezing • Makes asthma worse • The heart, hormone systems, and immunity can all be harmed by air pollution
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ANTI-INFLAMMATORY SUPPLEMENTS Powerhouse Firefighters cardiovascular, neurological, and overall anti-inflammatory health effects.
OMEGA-3 Fight fire with oils, not water. Cannabinoids made from omega-3 fatty acids can help fight inflammation.
CURCUMIN
What is the endocannabinoid system (ECS)? The ECS regulates an array of physiological processes through different receptors in the body configured to accept cannabinoids, including endocannabinoids (within the body) and phytocannabinoids in plants such as cannabis (marijuana or hemp). When cannabinoids bind to various receptors, they elicit an anti-inflammatory and anti-pain action. Cannabinoids synthesized from omega-3 fatty acids DO NOT produce a “high”, like the cannabinoid tetrahydrocannabinol (THC) in marijuana. The cannabis plant was thought to be the only cannabinoid that affected these specific receptors, but research shows that other plants and foods, including omega-3 fatty acids, can also help modulate and nourish the ECS. Scientists have discovered that the body converts the omega-3 derived endocannabinoids into anti-inflammatory molecules that are as potent as THC – but without the “high.” The metabolites from omega-3 are comparable to endocannabinoids, because they provide the same beneficial
Curcumin has protective effects through its antioxidant response mechanisms that reduce oxidative damage and inflammation caused by particulate matter and toxins in air pollution. It is the yellow pigment in turmeric with many valued health benefits, but curcumin itself is difficult for the body to absorb. Theracurmin is a natural curcumin preparation that utilizes advanced techniques to reduce curcumin’s particle size which dramatically increases its solubility and bioavailability.
Foods and specific supplements are all part of the fire brigade that can help fight and prevent the slow-burning fire of chronic inflammation.
N-ACETYL-CYSTEINE N-acetyl-cysteine or NAC is another powerful firefighter gaining attention for the treatment of inflammatory disorders. Chronic obstructive pulmonary disease (COPD), which includes bronchitis and emphysema, is a rapidly growing problem because of years of oxidative damage to lung tissue, resulting in chronic inflammatory conditions. The disease is worsened by air pollution and cigarette smoking, but is by no means limited to people with those
exposures. With its ability to reduce oxidative stress and prevent chronic inflammatory changes, research is showing that NAC is emerging as a game-changing natural therapy in COPD and other respiratory conditions.
FOODS Essential Team Members in the Fire Brigade To reduce levels of inflammation, aim for a food plan that closely follows the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. In addition to lowering inflammation, eating a diet with less processed food can have noticeable effects on your physical and emotional health.
FOODS THAT FIGHT INFLAMMATION • Tomatoes • Fruits: strawberries, blueberries, oranges, and cherries • Nuts: almonds, walnuts, and other nuts • Olive oil • Leafy greens: spinach, kale, and collards • Fatty fish: salmon, mackerel, tuna, and sardines 44
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INFLAMMATION FOODS • • • • •
Fried foods Sodas Refined carbs Lard Processed meats
References Cai S, Chen P, Zhang C, et al. Oral N-acetyl cysteine attenuates pulmonary emphysema and alveolar septal cell apoptosis in smoking-induced COPD in rats. Respirol. 2009; 14(3):354-9. Dyall SC. Interplay Between n-3 and n-6 Long-Chain Polyunsaturated Fatty Acids and the Endocannabinoid System in Brain Protection and Repair. Lipids. 2017; 52(11):885-900. Felton VM, Borok Z, Willis BC. N-acetyl cysteine inhibits alveolar epithelial-mesenchymal transition. Am J Physiol Lung Cell Mol Physiol. 2009; 297(5):L805-12. Gertsch J, Pertwee RG, Di Marzo V. Phytocannabinoids beyond the Cannabis plant – do they exist? Br J Pharmacol. 2010; 160(3):523-529. McDougle DR, Watson JE, Abdeen AA, et al. Anti-inflammatory ω-3 endocannabinoid epoxides. Proc Natl Acad Sci U S A. 2017; 114(30):E6034-E6043. Naughton SS, Mathai ML, Hryciw DH, et al. Fatty Acid Modulation of the Endocannabinoid System and the Effect on Food Intake and Metabolism. Int J Endocrinol. 2013; 2013:361895. Schraufnagel DE, Balmes JR, Cowl CT. Air Pollution and Noncommunicable Diseases: A Review by the Forum of International Respiratory Societies’ Environmental Committee, Part 2: Air Pollution and Organ Systems. CHEST. 2019; 155(2):417-426 Shi J, Deng H, Zhang M. Curcumin pretreatment protects against PM2.5induced oxidized low-density lipoprotein-mediated oxidative stress and inflammation in human microvascular endothelial cells. Mol Med Rep. 2017 Sep; 16(3): 2588-2594. van Overveld FJ, Demkow U, Gorecka D, et al. New developments in the treatment of COPD: comparing the effects of inhaled corticosteroids and N-acetyl cysteine. J Physiol Pharmacol. 2005; 56 Suppl 4:135-42.
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?
DID YOU
KNOW
OUTDOOR
PLAY May help build better brains?
Those rosy cheeks. Those breathless reports of everything seen and done in the park, or maybe just in the backyard. And, yes, those sparkling eyes, which will soon close from the fatigue of a fun day spent outside.
To the list, we can add a bigger brain and improved brain function. And, enhanced creativity. All of these are the benefits kids enjoy by merely playing outside. Could extra outdoor play translate to enhanced “smarts” in school and life? It certainly could and probably does! In a world where more and more school-aged children (and even plenty of preschoolers) get their play and entertainment delivered on a screen, it’s essential to know how superior outdoor play is: University of North Texas researchers found that regular aerobic activity in school kids indicated higher test scores in reading and math. A University of Illinois study showed that physically active 9- and 10-year-olds had larger hippocampi in their brains than their more indoor and sedentary counterparts. An ongoing Northeastern University study shows evidence that kids who play for 70 minutes a day may have better cognitive skills.
The benefits of active play start with increased blood flow and enhanced oxygen delivery to the brain. But that’s not where they end. For example, Northeastern’s Charles Hillman says there appears to be a memoryenhancing benefit of play, as numbers of “neuro-protecting molecules” have been shown to rise during play. This last discovery perhaps explains why so many kids seem to absorb and retain information better when learning takes place with repetitive, even rhythmic, forms of activity – like shooting baskets, jumping on a trampoline, or skipping rope. Note that many of these are solitary activities which do not require a team membership or an organized sports event. Indeed, having time to daydream, which is getting increased recognition as a sign of intelligence, is a factor in the value of outdoor play. Next time a child you love settles in to spend free time watching TV or playing on the computer, remember that science tells us that kids ages 6–17 should be getting at least an hour of moderate-to-vigorous activity each day. How about preschoolers? The experts say that the littlest ones shouldn’t stop being active until nap- or bedtime slows them down!
References https://www.sciencedaily.com/releases/2017/10/171024112803.htm https://jamanetwork.com/journals/jama/article-abstract/2712935
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