Women's Voice - Vol 22 US by Women's Voice Magazine

Devices

DOPAMINE

& Motivation BY JENNIFER BRIX, ND

BERBERINE HEALTH BENEFITS BY STEPHANIE RUBINO, ND

DR. KATE'S

VOLUME 22-U

15-Day SKIN NUTRITION CHALLENGE

BY KATE RHÉAUME, ND

THE FIGHT FOR

FOOD INTEGRITY! GUEST EDITORIAL

RACHEL PARENT

The powerhouse of energy and life-long vibrancy What are mitochondria? They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. It’s been said that they produce, gram for gram, 10,000– 50,000 times more energy than the sun!

How do we spark mitochondria? We literally would not survive without mitochondria. They convert our food into energy, so that every other function of our body can occur as it needs to. As we age,

our ability to create healthy mitochondria to support our energy demands diminishes. Because 90% of our cellular energy is produced by mitochondria, we need these powerplants for overall health.

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our Mitoch Y n o on n r dr u i T

naturalfactors.com These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

THE FIGHT FOR FOOD INTEGRITY! – By Rachel Parent

Photo: Michael Gomez Photography

Youth Mental Health Crisis – by Karen Jensen, ND

Is It Time for a Cookware Makeover?

Letter from the Editor

– by Karlene Karst, BSc Nutrition

The Soil Crisis Impact on Food, Health, and Medicine – by Julia Solnier, PhD

Restore Gut Health after Antibiotics – by Marita Schauch, ND

ISURA Companies That Inspire Us

Focus – the Key to Success

Berberine Health Benefits – by Stephanie Rubino, ND

Calming the Seasonal Blues with Saffron – by Stephanie Rubino, ND

Cellular Health and Aging

Autoimmune Diseases and Low Vitamin D: Is There a Link?

– by Marita Schauch, ND

– by Stephanie Rubino, ND

Secrets of Iron Absorption Revealed

– by Kate Rhéaume, ND

Are Sugar Substitutes Bad for You? YES!

– by Jennifer Brix, ND

Devices – Dopamine and Motivation

Dr. Kate’s 15-Day Skin Nutrition Challenge – by Kate Rhéaume, ND

– by Jennifer Brix, ND

Chef Matiu’s Sauerbraten

Protein – Vital Fuel for Child Development – by Karlene Karst, BSc Nutrition

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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 & Science Editorial Advisory Committee.

KATE RHÉAUME, ND

STEPHANIE RUBINO, ND

Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).

Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.

KAREN JENSEN, ND Dr. 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 the author or co-author of seven books; her most recent is Women’s Health Matters: The Influence of Gender on Disease.

JENNIFER BRIX, ND

KARLENE KARST, BSc Nutrition

GAETANO MORELLO, ND

Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst

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.

JULIE REIL, MD

JULIA SOLNIER, PhD

Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences from the University of Graz, Austria. She is an expert in pharmacognosy (medicinal plant research) with lecturing experience on herbal medicine. Julia is a Research Scientist at Factors Group and ISURA®. She focuses on conducting clinical trials and developing innovative delivery solutions.

MARITA SCHAUCH, ND

MICHAEL R. LYON, MD

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.

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

Editor: Nancy Frances Cheeseman Deputy Editor: Brinda Navjee Editorial Assistants: Joy Yagi, Heba Sourour Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Felicia Yee, and Mark Cawker PUBLISHED BY Women’s Voice Magazine 104–3686 Bonneville Place Burnaby, BC V3N 4T6

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Dr. Jennifer Brix is a licensed naturopathic doctor and health educator with a passion for empowering her patients to achieve optimal health. In clinical practice, she focuses on treating digestive complaints, hormonal imbalances, and brain-related disorders, and has been recognized as a top naturopathic doctor in her community.

ADVERTISING POLICY In this magazine, we will advertise only products exclusively sold in natural health stores. 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 health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization. All article references can be found at womensvoicemagazine.com 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® Cover photo: Kids Right to Know

Embrace every moment…

LETTER FROM THE EDITOR “Embracing every moment” is on our minds, so put down your phone and reconnect with the world around you. Rest assured, if you remain mindful and fully present to celebrate the people and places right outside your door, you will unlock joy and experience greater happiness.   In this volume, we warmly welcome our guest editorial author, Rachel Parent, a well-known figure in the natural health industry and a passionate advocate for food safety. Her powerful article “The Fight for Food Integrity!” informs us about the importance of labeling GMOs, eliminating harmful pesticides, and the potential risks associated with gene editing. She shares the urgency to unite globally to require legislation that mandates labeling and ensures complete transparency in our food supply. Julia Solnier, PhD, examines the effects of the soil crisis on our health and the field of medicine. Retired naturopathic doctor, Karen Jensen, provides us with a sneak peek at her upcoming book, set to be released in 2024, which delves into the serious issue of the youth mental health crisis.

VOLUME 22

Additional articles – “Dr. Kate’s 15-Day Skin Nutrition Challenge,” “Cellular Health and Aging,” “Protein – Vital Fuel for Child Development,” and “Is It Time for a Cookware Makeover?” Thank you to the WV team, who bring exceptional content to our readers related to health, wellness, and the planet’s sustainability.

Printed on FSC® Mix paper using recycled inks.

In Health – Nancy Frances Cheeseman

About WV

Commitment to Natural Health Retailers

We are building a global community of people of all ages, shapes, sizes, and backgrounds who care deeply about each other, natural health, and our planet’s delicate ecosystem. Our team comprises doctors, nutritionists, and passionate health advocates who are a source of inspiration and positive change for you and the health of our planet.

WV magazine is available only in natural health stores and online. At WV, we support our retail partners across North America who have worked for over 80 years to promote food security, elevate the benefits of organic products, and strengthen local economies. These stores build community and help reduce the planet’s carbon footprint.

updates, health tips, and recipes online at womensvoice.com

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At WV magazine, our commitment to Planet Earth is strong and getting stronger! The print you’re reading today consists of recycled inks, and every page is now being made from FSC® certified paper. This FSC® certified paper is a combination of material from well-managed FSC certified forests and recycled material. The Forest Stewardship Council® (FSC®) employs independent third-party auditors to monitor the supply chain, ensuring that FSC® Mix paper maintains forest health and protects fish and wildlife habitats. Women’s Voice sees the move to FSC® paper as a step toward long-term, environmentally conscious sustainability. WOMENSVOICEMAGAZINE.COM

soil crisis THE

IMPACT ON FOOD, HEALTH, AND MEDICINE BY JULIA SOLNIER, PhD

We walk on the earth daily, but most of us are unaware that the dirt under our feet affects the food we eat, the water we drink, and the air we breathe! Soil may appear as mere dirt, but it’s the very foundation upon which life on Earth begins, endures, and thrives. Soil is the fundamental source of the world’s ecosystem, comprised of a complex underground community of minerals and organic matter containing air, water, and microbial life. Soil is where plant life begins Soil provides the building blocks for healthy, nutritious plants and delivers nutrients like nitrogen, phosphorus, and potassium necessary to conduct photosynthesis – the foundation of life on Earth!

Soil is the world’s largest water filter As the water travels through the dirt to the groundwater below, the soil miraculously removes contaminants (like bacteria and toxins) and replenishes our groundwater reservoirs with clean, fresh water.

Soil and the carbon connection During photosynthesis, soil provides plants with organic matter such as water (H2O) and nutrients, which helps them capture carbon dioxide (CO2) from the air and convert it into energy (glucose) and oxygen (O2) – with oxygen being released into the atmosphere. Soil deposits three times the amount of carbon in Earth’s atmosphere and four times as much as in all living plants and animals combined!

Does nutrient-depleted soil impact food? Almost 99% of the calories we consume each day can be linked back to soil. Soil is an extraordinarily delicate and limited resource that is not only an agricultural concern, but a matter of global food security. Nutrient-depleted soil can affect the taste and nutritional quality of the food we grow and consume. Studies suggest that the plants we eat today may not have the same vitamin and mineral content as they used to. Researchers have found fruits and vegetables to have significantly lower

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concentrations of minerals, including magnesium, manganese, zinc, copper, and nickel, and higher amounts of toxic minerals like aluminum, lead, and cadmium compared to a decade ago. Because of human activity, we live in an era of soil exhaustion – one-third of the world’s soil is already degraded! Industrial and modern farming practices, introduced to meet the demands of a growing global population, have led us to the depletion of this precious source.

One teaspoon of soil can contain more microorganisms than there are people on Earth! Chemical/synthetic fertilizers, pesticides, herbicides, and aggressive tillage and plowing boost crop yields, but they harm soil biodiversity, damage the soil structure, and thus make the soil more vulnerable. The world’s silent soil crisis and medicine We threaten our food supply, clean drinking water reservoirs, and health when we lose healthy soil. Did you know that soil plays a crucial role

in the development of life-saving medicines, such as antibiotics, which have revolutionized the health care industry? Surprisingly, approximately threequarters of the antibiotics currently used in clinical practice are derived from bacteria found in soil. Yet, the rise of drug-resistant “superbugs” that no longer respond to traditional antibiotics threatens global health! Healthy soil is a hidden treasure and valuable resource in the search for potential new antibiotics to help us fight drug-resistant bacteria, safeguarding human health and preserving the efficacy of antibiotics in modern medicine.

How can we save our soil? The key to producing healthier food is healthier soil. Returning to traditional, non-aggressive farming methods, as seen in native agriculture, will restore soil health. “Regenerative farming,” which includes planting cover crops, no-till farming (or plowing), spreading compost, moving away from synthetic fertilizers, pesticides, and herbicides, growing more diverse crops, and adding carbon, plays a key role, and will reduce soil erosion as well as carbon emissions. From a consumer perspective, we can all play a part in promoting soil health by making informed choices and supporting sustainable practices in our daily lives. Buy organic: Studies found that plant-based organic food has between 20–25% higher antioxidant levels (e.g., polyphenols), which may offer some health benefits. Organic animal-based foods, such as meat and dairy products, are higher in omega-3 fatty acids. Buy locally grown food: Consume fruits and vegetables from your backyard or the organic farm closest to you. Support your local farmers and eat as much as you can locally!

Reduce food waste: Less food waste can positively impact the whole environment, especially when composted to enrich the soil for growing food. Learn about sustainable practices to reduce your carbon footprint: Search your local community for extension centers that provide classes on everything from sustainable gardening to canning. Educate yourself and your family members about the role every one of us can play in promoting community well-being and making a difference. Change and awareness begin with you and your household. Start today and commit to buying locally grown, organic food near you! Supply and demand are key. If you buy organic, they will produce more. When you shop, only buy what you need and compost all kitchen scraps; don’t throw them in the garbage. Teach your family how to compost using your kitchen waste and grow a small garden (you can even do that on your balcony), so kids know where food comes from. In spring, spread your compost (black gold) in your garden, and you will have the most beautiful lawn, colorful flowers, and delicious veggies on the block.

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Restore GUT HEALTH after Antibiotics BY MARITA SCHAUCH, ND

Antibiotics were a groundbreaking discovery in Western medicine and have saved countless lives because of their ability to wipe out deadly infections. However, we are realizing more and more that antibiotics are often overprescribed and can leave you with lasting problems if you don’t take steps to recover properly.

SYMPTOMS OF DYSBIOSIS After a course of antibiotics, sometimes even long after, it’s very common for people to experience some of these symptoms: difficulty thinking or “brain fog,” fatigue, anxiety, depression, bad breath, bloating, constipation, diarrhea, skin rashes, yeast infection, vaginal or rectal itching, nausea, upset stomach, recurring infections, such as urinary tract or sinus infections, and joint pain.

You see, the human body is host to trillions of bacteria that are beneficial to our health and essential body processes. Unfortunately, antibiotics cannot distinguish between “good” and “bad” bacteria when used to treat an infection. This means that they can have a devastating effect on our microbiome, causing “dysbiosis,” or an imbalance of our microbiome flora.

ARE YOU SAYING I SHOULD NEVER TAKE ANTIBIOTICS? Not at all. While antibiotics have been overprescribed in the last few decades, doctors are now considering a time and place where antibiotics are crucial. Sometimes there is a better option to help your body fight a mild infection while maintaining microbiome health, and other times antibiotics may be a

How to rebuild healthy gut flora

PROBIOTICS Probiotics go a long way in rebuilding your healthy bacteria levels. You can find probiotics in foods such as sauerkraut, kefir, kombucha, miso, yogurt, apple cider vinegar, and kimchi. You can also take probiotics in a supplement form. I recommend strains such as Lactobacillus plantarum, Bifidobacterium lactis, Bifidobacterium infantis, and Bifidobacterium longum as they are the least likely to cause inflammation. PREBIOTICS Prebiotics are the “food” for good bacteria. Excellent food sources of prebiotics are bananas, chicory root, dandelion greens, garlic, artichokes,

leeks, and asparagus. You can also buy dietary supplements in natural health stores to support prebiotic health. CLEAN UP YOUR DIET Eating foods high in sugar, low in essential nutrients, and filled with additives can help bad bacteria and yeast thrive in your microbiome. While rebuilding your flora, remove sugars, white flour, alcohol, and processed foods from your diet. GUT-SUPPORTING FOODS In addition to some of the foods I’ve already noted, these will help give an extra boost to your journey: Fresh vegetables – Good bacteria love vegetables, because the bacilli take what

necessary choice. I always encourage you to discuss your concerns with your health care practitioner to weigh the pros and cons of your unique situation. CAN I RECOVER MY MICROBIOME AFTER ANTIBIOTICS? The good news is, yes! There is a lot you can do to rebuild healthy gut flora. That being said, it can take some time, effort, and dedication, but it is well worth it to help your body function optimally.

our bodies can’t break down and turn the excess into other essential nutrients. Bone broth – Bone broth is an excellent source of collagen, which helps strengthen your gut lining. You can also find collagen in supplement form if you prefer. Ginger – Ginger helps produce more stomach acid and stimulates food to move through the digestive tract. GUT-SUPPORTING SUPPLEMENTS Zinc, L-glutamine, marshmallow root, and licorice root are additional supplements that can support you on your journey to good gut health. Happy healing!

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Redefining beauty is accomplished from the inside out Think COLLAGEN – our experts do! “As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I had my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it. What some critics say are concerns: Admittedly, collagen has been a hot topic, and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements promote healthier looking skin and decrease

visible signs of aging without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in NATASHA collagen. Although there is merit PAROUTIS, to this, the truth is that not all Nutritionist collagen supplements are created equally. When choosing a collagen supplement that is bovine (cattle) sourced, it’s best to look for a product that is pasture raised, grass fed, and steroid-, hormone-, and antibiotic-free. When choosing a marinebased collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”

Why Total Body Collagen? Revitalize, restore, and protect your skin from within. Support your muscles, joints, and ligaments.

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G AT H E R I N G I N S I G H T

Why we all need collagen – MICHAEL R. LYON, MD

Total Body Collagen for muscles, ligaments, beautiful hair, skin, and nails.

“Collagen is one of the most amazing biological molecules. Collagen makes up 25–30% of the total protein in the human body, and every organ depends on collagen for structure and function. Collagen fibers are woven through every cell and organ, forming a flexible and strong internal skeleton. Collagen is constantly being broken down by the microscopic trauma that occurs with movement and exercise, and it has to be constantly repaired and replenished. Supplementing the diet with collagen has been shown to support skin youthfulness, help restore skin suppleness, support healthy muscles and joints, promote heart function, support bone strength, and improve wound healing.”

naturalfactors.com These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

COMPANIES that inspire us

ISURA considers consumer trust In an October 2023 survey, the their number one priority. Council for Responsible Nutrition (CRN) stated that 74% of U.S. adults take dietary supplements, By offering reliable third-party analytical testing services, and 55% qualify themselves as we ensure the safety and “regular users.” In Canada, 45.6% superior quality of our clients’ of Canadians aged one and dietary supplements through older take supplements. With a the use of state-of-the-art equipment and instruments,” growing number of consumers – Chuck Chang, incorporating dietary supplements ISURA Laboratory Director into their routines, WV magazine wants to introduce and pay tribute When a consumer sees the to ISURA®, a company that serves ISURA seal on a product, they as an inspiration to us. Their can be assured that what’s on dedication and impact in this field the label is in the bottle, and that each product is non-GMO, safe, deserve recognition. ISURA is a pure, and potent, says Chuck non-profit organization known proudly. As an independent, for its third-party testing and non-profit testing and certification services. Guaranteeing certification organization, truth in labels and ensuring safe, ISURA also does innovative research and develops new test potent, and effective dietary methodologies to analyze the supplements are integral to the natural health industry, and we believe ISURA’s role to be one of the most important.

“

raw ingredients and materials that go into dietary supplements and ensure they are safe, authentic, and of the required high quality. The seal is also the customer’s guarantee that the lab team stringently tested each product’s ingredients to be: Non-GMO-compliant Contaminant-free Adulterant-free Authenticated ISURA labs use proven techniques to test for 800+ potential contaminants, including GMOs, heavy metals, and glyphosate, to confirm: Ingredient authenticity Potency Label integrity

The company’s team of experienced laboratory analysts is led by scientists with 25+ years of experience in the testing and analysis of natural health products. This team uses advanced mass spectroscopy, genetic analysis, and other laboratory techniques to confirm ingredient authenticity, potency, and label integrity. 12

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TheFight for Food Integrity! BY RACHEL PARENT

Growing up, I attended a small school in the countryside, and it was in this environment that many of my passions took root. I fondly remember the school’s vegetable garden and the magic of planting seeds and eagerly awaiting their sprouts. The sunflowers never ceased to captivate me as they transformed into towering plants. The school was next to a farm, and we used to go for walks in the neighboring fields, sometimes playing hide and seek amongst the stalks of corn or picking at the soybean pods. In hindsight, we were likely playing in fields of GMO crops where we often saw the spray truck apply chemical pesticides and herbicides. It wasn’t until years later that I realized the gravity of what we were exposed to.

GETTING STARTED

the pesticides and herbicides used in their production. I learned that products containing GMO ingredients were not labeled. Without a label, there is no transparency and we don’t have the right to know if the food we are consuming contains GMOs. To this day mandatory labeling in Canada and the U.S. is not required, leaving consumers in the dark. I wanted to know what I was putting into my body, so I decided to take action. My actions started small but quickly grew to creating KRTK.

My life has come full circle, from being exposed to toxic chemicals to advocating for food transparency and safety.

I grew up vegetarian and was passionate about protecting animals, especially farm animals. When I was 11, I began researching factory farming, and came across the animals’ diets, typically corn and soy. That’s when I saw the acronym that changed my life; GMO, short for genetically modified organisms. After researching, I became concerned about the health and environmental implications of growing and consuming GMOs and

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RACHEL PARENT is an environmental advocate, journalist, and the founder of Kids Right to Know (KRTK) – a not-for-profit organization dedicated to educating youth about healthy eating, how food production impacts the environment and human rights, and the importance of advocating for food transparency and proper labeling of genetically engineered food. She has given hundreds of publicized interviews, including a debate about GMO labeling with host Kevin O’Leary on CBC. She is a two-time TEDx presenter and has been internationally recognized and awarded for her work. She is the director of Gen-Earth, an environmental event platform that has created pop-up events and documentary showcases. Rachel is presently dedicated to the new KRTK community garden education program, teaching children and adults how to grow their food, reconnect with nature, protect pollinators, and transform our food system.

One night after a global march against Monsanto, Kevin O’Leary popped onto our TV. He heavily criticized the people protesting for GMO labeling and Monsanto accountability, going as far as saying, “Stop eating. That’s the solution.” That’s when I decided to challenge him to debate me publicly. The exposure from the debate propelled me into a life of speaking and campaigning globally to spread awareness about the problems in our food system.

WHAT ARE GMOS?

Genetically modified (GM) seeds are created in labs. Genes are taken from one species and inserted into another to obtain a desired trait or characteristic. This type of genetic engineering doesn’t occur in nature and is entirely dependent on human manipulation. About 70% of the processed foods on store shelves in Canada contain GM ingredients, such as corn, soy, canola, and sugar from sugar beets. GM crops also include cotton, Hawaiian papaya, zucchini and yellow squash, a variety of GM apples, alfalfa, potato, and salmon. There are two main types of GMOs on the market – pesticide-producing, where a toxin is modified into the seed to create an internal “pesticide,” and herbicide-resistant. Herbicide-resistant crops can withstand glyphosate herbicides, so a farmer can spray as much herbicide onto the crop as they want without damaging it. Herbicide then ends up in our water systems, soil, and as residue in our food. These seeds are patented, and are meant to be sold with associated products. Think of how profitable it is to patent seeds, barring farmers from saving the

seeds so they have to buy them year after year, in addition to purchasing herbicides, pesticides, and fertilizers. This profit often comes at the expense of people and the planet. For instance, physical exposure to glyphosate has been linked to a variety of cancers. The industrial food system has wreaked havoc on our health and the environment. GMO crops are typically grown in monocultures, where the same variety is planted spanning acres and acres. This strips the soil of essential nutrients and leads to more erosion. These GM crops are grown throughout the world and are impacting sensitive areas, such as the Amazon. Rainforests are cleared to grow soy for exports and animal feed. The chemicalintensive practices used in these areas threaten the delicate environments and ecologically important areas. While many people don’t associate agriculture with environmental or climate change issues, it has a huge impact. The soil releases carbon into the atmosphere when using intensive practices like tilling, monoculture, and high chemical loads. On the other hand, if the soil is properly nourished, it is one of the most significant carbon sinks we have after our oceans and rainforests, with the ability to absorb and store gigatons of atmospheric carbon.

NEW GENE-EDITED FOOD, NO REGULATIONS

This year, Canadian regulations surrounding gene-edited (GE) foods changed. Similar to the U.S. regulations passed in 2020, new GE foods will no longer face any regulation or safety oversight by the government. The safety of our food will be left up to the

judgment of the corporations making the product. Gene-editing is slightly different from traditional GMOs, as no foreign DNA is added. It is still genetic engineering as they remove or alter the plant’s natural DNA to bring out characteristics or traits.

In Canada, biotech companies can now make and release new patented GE foods into our food supply without telling the government, farmers, or consumers. This is one of the greatest threats to the food system and biodiversity of our time. Plants pollinate, so this could even impact natural varieties. This lack of oversight disregards the importance of preserving the genetic integrity of nature and traditional seeds, and without labeling in Canada and the U.S., we could harm organic and conventional farms. Once these new patented, unregulated, and untraceable varieties are out in the fields, cross-pollination is inevitable. If organic farmers have their crops contaminated with patented varieties, they could be sued for patent infringement, or lose organic certification completely. This decision from the government could essentially be the end of many organic farmers’ livelihoods. On a global scale, there are also unaddressed concerns with trade, like conflicts with countries that require labeling or have bans on GM crops.

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SOIL INTEGRITY

The small creatures that build a living soil system like bacteria, viruses, and fungi are also a target interest for big biotech companies. The goal is to gene-edit these microbes to fit the needs of industrial agriculture. For instance, some microbes naturally increase nitrogen, but biotech companies want to engineer them to overproduce it. Microbes are communicative, they share their genetic information and spread easily; everything in the soil is an interconnected web. This means GE microbes could move much farther than expected, across geographic borders, and we simply don’t know the irreversible risks yet. Out of the billions of microbes, we understand the function of less than one percent, so we can’t comprehend the complex relationships that microbes have with one another or how they impact species higher up the chain. Despite this knowledge, big corporations want to tinker with billions of microbes by releasing unregulated experiments into the ecosystem. Currently, the U.S. Environmental Protection Agency says there are eight GE microbes registered as pesticides. A couple of known brands are selling them on the market, leading to GE microbes being spread on millions of acres across the U.S. already. Governments haven’t adapted to the rapid changes with GE microbes, so regulation doesn’t exist, and no one is surveilling GE microbe use or safety. The chain of life depends on microbes, so we must work to protect our soil and food like our lives depend on it.

We have a responsibility to each other and to future generations to reconnect with our roots and stand together for the one commonality we all share, our Earth. THE SOLUTION BENEATH OUR FEET

While biotech companies create false solutions for the problems they created in the first place, there are natural solutions in front of us. Microbes already care for the soil and produce the necessary nutrients without genetic tampering. By using regenerative, organic agricultural practices, we can nourish the soil, produce more highly nutritious food, absorb atmospheric carbon to combat climate change, preserve biodiversity, and support local food economies and farmers. More farmers are starting to adopt these practices and rekindle their connection to the land and the food.

the ground that connects us all. That’s why we’re excited that this year, KRTK was granted a permanent community garden location. The land was an unused grass park for over 30 years, and now it breathes a life of its own. We work hands-on with volunteers, teaching about food system issues and the solutions. We are going back to our roots to plant organic seeds of hope and freedom. Many didn’t have a community to call their own, and now this garden is becoming a hub where people are connecting with each other and themselves.

While our community garden in Toronto is a small, positive example of change, the reality is that globally our food and environment are under attack. Corporations are attempting to patent and own the very makeup of our earth. If we want a future where we can pass traditional seeds on to our children, and ensure that our soil is not contaminated by patented microbes; a world where we can grow clean nutritious food in fertile soil, and support biodiversity, we have to collectively stand up now, before it’s too late.

This positive sector of our food system is under attack and we need to stand for the farmers stewarding the land, the microbes we depend on, and the seeds that support life.

GROWING FOOD, BUILDING COMMUNITY

My hope largely lies in helping future generations form a greater connection with our planet. With KRTK we want to help people young and old fall back in love with nature, food, pollinators, and

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RACHEL AT THE "KIDS RIGHT TO KNOW" COMMUNITY GARDEN

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Multitasking does not work; research has proven it. But what if goal setting is a trap, too? Productivity and wealth-building consultant Darius Faroux says that staying focused is the genuine hurdle for people wishing to succeed. We need to home in on one project at a time, which is far easier said than done. Why? Because of the old conflict between what we should do and what we actually do. FAROUX SAYS: We want too many things; wanting everything is the biggest impediment to achievement. Focus is a muscle that must be trained. Not only do we want everything, but we want it all at once. We need to take a lifelong view of our desired achievements. Our interests keep changing. So, we need to learn to manage our desires, be happy with what we have, and create the necessary space to focus on one achievement at a time. When we take the “one thing at a time” strategy too far and oversimplify Faroux’s approach, he recommends we identify the different areas of our lives and work on only one goal per area. That last part is the most challenging task. It takes clarity to focus on what’s important. “What matters is that we understand how we categorize our own lives,” explains Faroux. “Otherwise, there’s no structure. And when there’s no structure, there’s chaos. And when there’s chaos, there’s no one thing. There’s everything. That’s bad.” Once you’ve got your shortlist in hand, you can begin

strengthening your focus with Faroux’s suggestions. Practice single-tasking. Whatever you’re doing, add nothing – learn to be present for the task at hand, even when it’s just a walk or a workout. Achieve and maintain momentum. Don’t let distraction interfere. When others see you doing what you set out to do, they will reward your good work by calling you reliable and, yes, focused. You, too, will see yourself as a person of accomplishment, which can only continue driving you toward success. “We are the makers of our own lives,” Faroux concludes. We can have it all – if we don’t let too many desired goals get in our way.

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BY STEPHANIE RUBINO, ND

TikTok wellness trends can sway our health decisions, and berberine is no stranger to this phenomenon. In 2023, considerable attention was paid to berberine as claims spread that this plantbased compound was “nature’s Ozempic.” What does current research on berberine show? Let’s learn about berberine’s importance for our health. WHAT IS BERBERINE? Berberine is an alkaloid found in medicinal plants such as barberry and goldenseal. Known for its bright yellow color and bitter taste, research has shown that berberine supports blood sugar balance, helps sustain already normal cholesterol levels, and maintains healthy insulin sensitivity and weight management. Additional investigations have examined berberine’s impact on anthropometric measures such as body weight and body mass index (BMI). In a review of 12 studies, berberine led to significant reductions in body weight, BMI, waist circumference, and inflammation markers.

In another review, berberine significantly reduced weight, BMI, and other measures such as triglycerides, total cholesterol, and fasting blood glucose. Berberine provides various nutritional benefits and addresses many health concerns prevalent today.

HOW DOES BERBERINE WORK? Many of berberine’s actions result from its ability to activate adenosine monophosphate-activated protein kinase (AMPK). Known as the “metabolic master switch,” AMPK is an enzyme found throughout the body, especially in the brain, muscles, and liver. AMPK activation helps decrease sugar and fat production, increase fat breakdown, decrease fat storage, and decrease insulin secretion. Berberine also increases the production of GLP-1, a gut hormone that reduces appetite and food intake, while increasing insulin secretion and sensitivity, among other actions. By interacting with the gut microbiota, berberine can positively influence our health.

CAN BERBERINE’S ABSORPTION BE IMPROVED? Berberine has low bioavailability, which has prompted researchers to examine strategies to enhance berberine’s absorption in the body. LipoMicel® is one example of a delivery system in which natural compounds are encapsulated in a liquid micelle matrix made of natural food-grade ingredients to help

improve bioavailability. One pilot study found that healthy adults who supplemented with two 500 mg softgels daily of this berberine preparation experienced a 12% reduction in blood glucose levels within a few days.

IS BERBERINE SAFE TO USE? At the recommended dose of 500 mg once or twice daily, berberine is generally considered safe and well-tolerated. Some individuals may experience constipation, diarrhea, and abdominal discomfort; under such circumstances, berberine may be discontinued or used at a lower dosage. Consult a physician before use, especially if you are pregnant or nursing, are taking medication, have a medical condition, or intend to use beyond three months. Keep out of the reach of children. With clear knowledge and understanding of berberine, many people can gain the numerous health benefits of this plant compound.

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& Vitamin D

AUTOIMMUNE DISEASES

LOW

IS THERE A LINK? BY STEPHANIE RUBINO, ND

PROTECTION AND OUR IMMUNE SYSTEM GO HAND IN HAND. With three lines of defense, the

immune system has various mechanisms that help guard against infection and disease. But what happens when the immune system malfunctions and can no longer distinguish between what is harmful and what is not? Read on to discover more about autoimmune diseases and why your vitamin D levels are an important link to these conditions. AUTOIMMUNE DISEASES: WHAT ARE THEY? The immune system is a complex set of organs, cells, and protective proteins (antibodies) that safeguard the body from damaging pathogens and substances such as viruses, bacteria, and toxins. Imagine your immune system as a fortress, always trying to defend against attacks from foreign intruders that are not welcome. However, when the fortress crumbles, its securities deteriorate, and trespassers can invade. The same holds for the immune system. Abnormalities in the immune system can negatively impact its protective measures, leading to autoimmunity. In autoimmunity, the immune system produces “autoantibodies” that mistakenly attack the body’s healthy organs, tissues, and cells. Autoimmunity can lead to autoimmune diseases, but this is not always true. Research has identified specific triggers that can cause some individuals with 24

harmless autoimmunity to develop harmful autoimmune issues, including, but not limited to: | Genetics

Approximately 100 autoimmune diseases have been identified, impacting one or more body parts and triggering symptoms such as fatigue, hair loss, skin rashes, joint pain, and digestive issues. The suffering faced by individuals with

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autoimmune diseases is undeniable as they continuously deal with challenges to their quality of life, along with potential financial burdens.

VITAMIN D DEFICIENCY: DOES IT INCREASE AUTOIMMUNE DISEASE RISK? As a nutrient and hormone, vitamin D is widely known to influence bone and overall health. Research has shown that vitamin D status is also linked to cardiovascular disease, type 2 diabetes, and infections. Among the different triggers of autoimmune diseases, vitamin D deficiency has also been highlighted as a cause. With its ability to regulate immune function and inhibit inflammation, it’s unsurprising that vitamin D resistance and low vitamin D levels are associated with autoimmunity and increased autoimmune disease risk and severity. Specifically, vitamin D, along with the vitamin D receptor, can influence innate and adaptive immunity by regulating different immune cells, such as T cells, B cells, monocytes, and macrophages. Interestingly, autoimmune diseases such as type 1 diabetes, inflammatory bowel disease (IBD), and celiac disease are more prevalent in northern latitudes with limited sun exposure and vitamin D deficiency.

VITAMIN D SUPPLEMENTS: DO THEY LOWER THE RISK? Mounting evidence suggests that vitamin D supplementation can reduce the incidence of autoimmune diseases and improve treatment. In a nationwide, randomized, double-blind, placebocontrolled trial (the VITAL study) that included 25,871 participants, researchers discovered that vitamin D3 supplementation (50 mcg [2000 IU] daily for five years) with or without omega-3 fatty acids significantly reduced confirmed autoimmune diseases by 22%. In addition, omega-3 fatty acid supplementation with or without vitamin D reduced autoimmune diseases by 15% (not statistically significant).

Interestingly, both vitamin D and omega-3 fatty acid supplementation decreased autoimmune diseases by about 30% compared to the placebo. Although we can get vitamin D through sun exposure and dietary sources such as oily fish, eggs, and mushrooms, vitamin D3 supplements provide a reliable approach to preventing and treating deficiency.

VITAMIN D: HOW MUCH DO I NEED EACH DAY? Maintaining vitamin D levels throughout life is vital, yet research shows that 24% of the U.S. and 37% of the Canadian populations have insufficient levels of vitamin D. Despite the numerous causes of low vitamin D, it is well-known that

supplemental vitamin D is connected with higher vitamin D status. But how much do you need daily? Vitamin D recommendations vary across different countries, with dosages ranging from 10 mcg to 62.5 mcg (400–2500 IU) daily. An important indicator of vitamin D levels in the body is 25-hydroxyvitamin D (25(OH)D), which can be easily tested to determine vitamin D status and daily requirements. Check out the following chart to learn the meaning of 25-(OH)D measures.

VITAMIN D (25-(OH)D)

VITAMIN D STATUS

Less than 30 nmol/L (12 ng/mL) 30–50 nmol/L (12–20 ng/mL) Greater than 50 nmol/L (greater than 20 ng/mL) Greater than 125 nmol/L (greater than 50 ng/mL)

Vitamin D deficiency (severe) Insufficient vitamin D levels for bone and overall health Sufficient vitamin D levels for bone and overall health High vitamin D levels linked to possible adverse effects

At present, the optimal vitamin D status for immune function is not clear; however, research points to the value of high dosages of vitamin D for autoimmune disease and other benefits beyond those for bone health. If you are concerned about autoimmunity and autoimmune diseases, discuss the importance of knowing your 25(OH)D status with your health care practitioner. With this information, you can develop a personalized vitamin D supplementation plan to support your immune system and quality of life.

Delicious Pickled Vegetables Vegetables

You can use any combination you wish. 1 medium cabbage, shredded 4 carrots, thinly sliced 2 red peppers, diced 5 scallions, thinly sliced 1 cucumber, thinly sliced

Brine 1 cup white vinegar ¼ cup rice wine vinegar 1 cup water 1–2 Tbsp sugar (personal preference) 1–2 tsp salt (personal preference) 1 tsp black pepper 4–6 cloves garlic, smashed

Fill pint jars with the prepared vegetables. The number of jars depends on how you slice the vegetables. Add any additional herbs or seasonings you like and set aside. Add the brine ingredients to a large saucepan and cook over medium-high heat until boiling. Before you remove from heat, make sure the sugar and salt are dissolved. Pour the brine in each jar until it covers the vegetables. Let cool for about three minutes and then screw on the lids. Once the jars have cooled completely, transfer to the refrigerator. Best two or three days after preparation.

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Are

SUGAR

SUBSTITUTES ART IFIC IAL

SW EET ENE R

bad for you?

YES!

BY JENNIFER BRIX, ND Sugar substitutes were once touted as a miracle food because they had no calories, needed no land for growing, and didn’t appear to impact blood sugar levels or weight. Ironically, synthetic sugars, which are not food at all, have now been suggested to cause weight gain, increase cancer risk, and play a role in cardiovascular disease. Common synthetic sugar substitutes include saccharin, aspartame, sucralose, and erythritol. Some were discovered accidentally, while others were created with the goal of being the next big thing in the low-calorie or no-calorie sweetener world. The money behind these projects is astounding, partly because we know sugar – and sweet things – are addictive, and therefore have the potential to be extremely profitable.

What about real sugar? The pressure real sugar puts on our bodies includes an increased demand on the pancreas to release insulin. Over time, this can create burnout, causing more sugar to stick around in our bloodstream rather than our cells, damaging sensitive tissues like our nerves, kidneys, eyes, and blood

No safe place for our sweet tooth The WHO suggests we keep our daily intake of sugar to less than 50 g, although the average North American consumes closer to 80 g! vessels. What starts as insulin resistance leads to type 2 diabetes. Accompanying this is weight gain and obesity, heart disease, and non-alcoholic fatty liver disease (NAFLD). NAFLD is something one-quarter of Canadians have, and the U.S. rates aren’t much better. In 2023, 100 million Americans were diagnosed with NAFLD, with even more being undiagnosed. Sugar intake is a major player in NAFLD, which can lead to cirrhosis (liver scarring), cancer, and liver transplantation, so it makes sense that a substitute for sugar should be a good thing, and one to reduce these risks and create a healthier population. Unfortunately, they are not a healthier choice, and in 2023, the World Health Organization (WHO) cautioned against the use of sugar substitutes because of their potential carcinogenicity (cancer-causing attributes) and inability to improve weight outcomes. Another unfortunate detail is that these potential health risks have been known for years. In animals, aspartame was shown to be carcinogenic in the early 2000s.

Humans were not designed to process high levels of sweeteners – natural or not – and our brains were not geared to be rewarded with sweet things on the daily. But many of us don’t realize we are consuming the equivalent of three desserts per day. The WHO suggests we keep our daily intake of sugar to less than 50 g, although the average North American consumes closer to 80 g! Rather than replacing this sugar addiction with another just-as-unhealthy one, focus on real foods like whole fruit to get the sweetness you crave, and read labels. The sugar in whole foods doesn’t count toward the 50 g limit, while that in anything with a label, from processed grains, vegetables, and fruits, including dried fruits and fruit juice, does.

The sugar balance It is important to know that the amount of artificial sweetener you would need to consume to affect your health is quite a lot on its own. But we don’t live simple lives. Our world is full of other health hazards and carcinogens, from the sun’s UV light and air pollution to plastics and hormones in our food. So, if you are health savvy and want to reduce your overall risk for disease, artificial sweeteners should be on your NO list, now and forever.

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Dr. Kate’s 15-day

Skin Nut rit ion Challenge

BY KATE RHÉAUME, ND

Every day, the media bombards us with new ads for creams, lotions, masks, serums, and scrubs to keep wrinkles at bay and maintain a youthful appearance. I am here to persuade you to become a chef in skin nutrition to protect your fresh-faced, glowing skin, even after menopause. As I approach the big 5-0, I’ve noticed that my skin is less dewy than it used to be – to put it mildly. Exfoliating and effective topicals help, but they don’t restore the radiance that comes from within. If you, too, have been searching for that elusive elixir to achieve radiant skin as you navigate the beautiful journey of midlife, you’re in the right place. Did you know that what you eat can significantly impact your skin’s health and appearance? Let’s delve into the delicious world of skin nutrition for healthy-looking skin in midlife and beyond.

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WHY NUTRITION MATTERS Before we dive into our 15-day skin nutrition challenge, it is essential to understand why whole foods play such a pivotal role in the health of our skin. As we age, our skin’s natural production of collagen, the protein responsible for keeping our skin firm and supple, starts to decline, affecting skin texture, tone, and elasticity. Environmental factors like UV radiation and pollution can also wreak havoc on our complexion. But fear not! Targeted skin nutrition available at farmers’ markets or the organic section of your store can help combat these issues and restore your luminous glow. Consider incorporating the highlighted items below into your daily diet as you begin each stage of the program.

DAY 1–5

DAY 6–9

HEALTHY FATS for hydration

PROTEIN repair

WHY HEALTHY FATS?

WHY PROTEIN?

Healthy fats, such as omega-3 fatty acids, are your skin’s best friend. They help lock in moisture, keeping your skin hydrated and plump.

Protein is the building block of life and the best skin nutrition. It helps repair damaged cells and supports the production of collagen.

What to include:

| Salmon: Packed with omega-3s, it’s a delicious

| Lean chicken or turkey: High-quality protein

way to nourish your skin | Avocado: Creamy and nutritious, avocados deliver healthy fats | Nuts and seeds: Almonds, chia seeds, and flax seeds are excellent sources of omega-3s

DAY 10–12

with essential amino acids | Greek yogurt: A protein-rich, probiotic-packed

option for your skin and gut health | Lentils: A plant-based protein

source also loaded with fiber

DAY 13–15

VITAMIN A for retinol

VITAMINS C and E for protection

WHY VITAMIN A?

WHY VITAMINS C AND E?

Vitamin A, a.k.a. retinol, is like a superhero for your skin. It promotes cell turnover, reducing the signs of aging, and preventing breakouts.

Vitamin C is your remedy against sun damage and vital for collagen production, while vitamin E is an antioxidant that fights free radicals.

What to include:

| Sweet potatoes: Rich in beta-carotene, a precursor

| Citrus fruits: Oranges, grapefruits,

to vitamin A | Spinach: A leafy green with skin-loving antioxidants | Liver pâté: A source of dietary retinol, the same molecule found in age-defying skin creams

and lemons are vitamin C powerhouses | Berries: Strawberries, blueberries,

and raspberries provide antioxidants | Almonds: A great source of vitamin E

and healthy fats

THROUGHOUT YOUR 15-DAY JOURNEY COLLAGEN-BOOSTING nutrients WHY COLLAGEN BOOSTERS? Collagen keeps your skin firm and wrinkle-free, and many foods help your body produce more collagen naturally.

What to include: | Bone broth: Contains collagen-building amino acids | Leafy greens: Kale, Swiss chard, and spinach contain

chlorophyll, which defends against collagen breakdown

SUPPLEMENTS FOR AN EXTRA BOOST

A FINAL WORD ON SKIN NUTRITION

In addition to these delicious foods, consider adding some natural supplements to your routine.

Beautiful skin is not just about the products you apply – it reflects your overall health and nutrition. So, while you indulge in this 15-day skin renewal nutrition program, also prioritize good sleep, stress management, and sunscreen to protect your skin from harmful UV rays.

| Fish oil: If you are not a fan of fish,

a high-quality fish oil supplement can provide your omega-3 fix | Collagen supplements: Collagen powders can give your skin an extra boost in the collagen department

The best part? These changes to your diet are not just for a temporary glow. They are sustainable, healthy habits to nourish and keep your skin looking fabulous for years to come. So, whether you are facing the challenges of menopause or simply embracing your midlife glory, remember that age is just a number, and your skin can defy it with skin nutrition. Here’s to radiant skin at any age!

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wholesome nutrition that sustains our lives. wholeearthsea.com

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Protein –

Vital Fuel for Child Development BY KARLENE KARST, BSc NUTRITION

As a nutritionist, mother of three, chief cook, and married to an Italian man with a huge extended family, my entire world revolves around eating. Every day from morning to night, food occupies my mind, from what is in the fridge to what we are going to eat for meals and snacks, plus the questions, “Will they eat it, and will they like it?” Today I have more time and my kitchen is manageable; however, it was not always this easy. As a new mom (16 years ago already), I remember feeling overwhelmed with meal preparation, which surprised me as I am a dietitian and I love to eat. So, I asked myself, how could food possibly be a source of stress? Admittedly, feeding my family in those early years was no small feat. As my firstborn, Luca, grew and our family expanded with Matteo and Capri, I needed to devise a healthy strategy to survive. I decided to make a plan that my family could grow with for the long term, including how to deal with the challenges of mealtime battles, which were sure to be expected. My plan progressed into a 256-page cookbook for busy moms called This Kitchen Is for Dancing, filled with over 100 delicious healthy recipes, with chapters on how to plan meals, shop, and stock a pantry. Not every day is a win, but I am fortunate to have kids who love and appreciate good, healthy whole foods. 1 32

Expanding your child’s palette

Getting enough nutrition?

Helping to expand food choices for a child, who only wants to eat curly macaroni with butter, is daunting. Did you know that over 50% of parents classify their children as picky eaters? It can be difficult and worrisome for a parent, but you are in the driver’s seat because you buy the food that comes into the home. So, it’s your role to create a positive eating environment that encourages your children to explore new food.

Mealtime battles and endless negotiations over food often leave you questioning if your child is getting the nutrition they need. Ensuring your child’s health and well-being is a top priority, and one crucial element to focus on is protein intake. Protein is an essential nutrient vital to a child’s growth and development. Getting enough protein can become a concern when your kids push food around the plate and rarely eat. However, there are many ways to ensure your child receives adequate protein even when their food preferences and consumption are limited.

WO OM M EE N NS SV O I C E M A G A Z I N E . C O M W

8 tips

on adding variety and how to boost protein intake Be patient and persistent, and never force children to eat. Begin by offering your child a variety of food. A toddler, for instance, can take up to 15–20 attempts to eat certain food. Start early: Since my kids were toddlers, they have eaten what the adults eat. I never made separate meals. They have also never been “kids’ menu eaters,” and I credit that to giving them adult-like food, cooking with various spices, and eating exotic cuisines. Make it educational: As a nutritionist, I teach my kids the “why.” I have always believed that positive change and healthy habits are easier to understand and build when you know why. Ask them to help: When children have a hand in making a meal, they will be more inclined to try it. I have found this to be especially important with school lunches – I give options and let them choose, so it is not a big surprise when you pack the lunch. Variety is the spice of life: Rotate protein sources to include lean meats, poultry, fish, eggs, dairy products, legumes, nuts/seeds, and other whole grains rich in protein like oats and quinoa, and

use nutritious flours, like almond, when baking. Protein shakes are a fabulous way to sneak in more protein, and the flavor options are endless. First, you will need a high-quality protein powder. My kids like Whey Factors® protein in vanilla flavor. You can add healthy ingredients like nut butter and cacao, or make a fruit smoothie with fresh berries or other fruit. Busy kids love a quick smoothie snack. Small portions: Offer smaller amounts to prevent your child from feeling overwhelmed. You can always give more if they ask for it. And then wait until they grow up and you have teenagers to feed. Ha! Role model behavior: Children often mimic their parents’ eating habits. If they see you enjoying various food, they might also be more open to trying them. Mealtime should feel relaxed, joyful, and focused on time with loved ones. Give thanks and show gratitude for the nourishment that food provides our minds and bodies. Most of all, take the time to help your children count their blessings. Children worldwide would be eager to have more than one choice when they eat. Involve your children in shopping and meal planning. Take them to help at a food pantry or in a community food drive, and always ask them to share recipes they want to try. Before you know it, your children will prepare meals for you.

My Kids’ Favorite Blueberry Power Smoothie 1 cup your choice of milk or water ½ cup frozen blueberries 1 banana 1 Tbsp hemp seeds

1 scoop of Natural Factors Whey Factors, vanilla flavor Optional: Drizzle of honey

WINTER 2021 | WOMENSVOICEMAGAZINE.COM

33 2

Youth MENTAL HEALTH

Crisis BY KAREN JENSEN, ND

Although some people assume that childhood and the teenage years are times of carefree bliss, sadly this is often not the case.

to help. This crisis is only getting worse,” states Dr. Jenkins, psychiatrist and medical director at Rady Children’s Hospital in San Diego, California.

There is an ongoing mental health crisis among young people in North America. According to the National Institutes of Health (NIH), one in five or more children and teens globally experience mental health conditions, yet they remain underdiagnosed and undertreated. Depression, anxiety, and behavioral disorders are among the leading causes of illness and disability among adolescents, and 49.4% do not receive the necessary treatment or counseling from a mental health professional. In the U.S., 20% of children and young people aged 3–17 years have a mental, emotional, developmental, or behavioral disorder. In Canada, mental illness affects around 1.2 million teens, and less than 20% receive appropriate treatment. The data does not include the mental health impact of the COVID-19 pandemic.

As a retired naturopathic doctor, my training encompassed whole-body healing, so my practice has always focused on physical and mental health. As I watched the mental health crisis escalate, I decided to write a book to shed light on this growing crisis and increase awareness about the many causes of mental health problems and the nonprescription solutions available to people suffering. But awareness without action means little, so changes are needed quickly. It is an epidemic in plain sight, but many refuse to see it.

In the U.S., the mental health crisis affecting children and teenagers is overwhelming hospital emergency rooms. “Parents are bringing in children as young as five or six years old with psychiatric emergencies like anxiety, depression, and suicide attempts – but they’re finding ERs are often unable 34

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In spring 2024, I am publishing an e-book on the youth mental health crisis to raise awareness and provide valuable information about the size and scope of this critical issue. Concurrently in WV magazine, I will share a series of articles related to the book, and for readers needing more in-depth information, I will post the entire chapter online.

My new e-book on the youth mental health crisis, coming in spring 2024. – Karen Jensen, ND

1 in 5 experiences MENTAL HEALTH CONDITIONS

49% Do not receive the necessary treatment

In the U.S., 20% have a mental, emotional, developmental, or behavioral disorder

20% Receive appropriate treatment

NUTRITIONAL PSYCHIATRY According to neuroscience, our brains do not finish developing and maturing until our mid-to-late 20s. Children whose brains are still under construction are much more susceptible to all the factors that can cause mental health problems. They are also less able to assess risks, and the teen brain gets much more pleasure from the “reward system.”

food some teenagers can consume! The teen years are a critical time when a diet containing high-quality fat and protein is necessary for learning and promoting growth

and development. Additional nutrition is vital for children participating in physical and demanding extracurricular sports.

health disorders. Children with more serious mental illness may need to be on medication and under the care of a psychologist or psychiatrist.

In my new book, coming in 2024, I focus on diet, lifestyle, strategies, and natural approaches for preventing and treating many common mental health disorders in children and teens. I hope to give parents and our youth a better understanding of the tools needed to deal with life’s uncertainties.

The developing brain requires a higher level of nutrients, which is one reason teens want to eat a lot more – think about how much

“NUTRITIONAL PSYCHIATRY IS DEVELOPING INTO A REAL OPPORTUNITY FOR CLINICAL INTERVENTION FOR PATIENTS, ESPECIALLY THOSE WHO SUFFER FROM DEPRESSION AND ANXIETY.” – The Lancet Studies indicate that lack of dietary nutrients, namely essential vitamins, minerals, and omega-3 fatty acids, contribute to the development of mental health disorders. These nutrients are often deficient in the general population in North America and have been shown to be exceptionally deficient in people with mental health disorders. The association between the gut-brain relationship is also very important. Alterations in this sensitive microbial environment can lead to mental health disorders, including learning disorders, anxiety, depression, autism, and more. There are many things that parents and teens themselves can do to prevent and support mild-to-moderate mental

Increased awareness about the current mental health crisis in children and teens, increased knowledge of the importance and effectiveness of a healthy diet and lifestyle, and recognition of the role of natural supplements can help prevent and treat many mental health disorders.

Nutritional psychiatry leans heavily on the connection between diet and brain health. It uses food and supplements to provide essential nutrients to prevent and treat mental health conditions. This type of intervention is becoming widely accepted as more effective options are necessary as mental health concerns grow.

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The power of collagen to revitalize, restore, and protect our total body GAETANO MORELLO, ND – “It has been my clinical observation with thousands of patients that taking protein and collagen in the morning consistently creates positive outcomes in energy levels, cognitive and immune function, and an overall general feeling of well-being. The last two pandemic years have been filled with added complications as both external and internal stressors reached peak levels. This is where nutrition becomes even more important and utilizing collagen as a protein source is a great path forward. Clinical data has shown the importance of collagen in maintaining healthy skin and joints. As we age our bodies produce less collagen, correlating with the increase in fine lines, wrinkles, and

poor joint health. Clinical studies show that increase in stress levels (and we are all stressed) stimulates elevation in cortisol, which degrades collagen. A consequence of this degradation is a reduction in the firmness of the skin (leading to an increase in fine lines and wrinkles) and possibly poor joint health. It would be logical to assume that a fortified collagen supplement (collagen lacks tryptophan, thus adding tryptophan creates a fortified collagen or a complete protein) would be a great nutritional answer to these issues that many of us face.”

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Is It Time for

a Cookware

Makeover? BY KARLENE KARST, BSc NUTRITION

Have you ever heard of perfluoroalkyl and polyfluoroalkyl substances? No? Well, perhaps you’re more familiar with their acronym PFASs? Or maybe you’ve recently heard on the news or from friends that cooking with Teflon pans can harm your health, and you realized that the nonstick coating that makes Teflon pans so easy to clean contains PFASs. People are unaware that these toxic chemicals accumulate in our environment and bodies, and can have severe health impacts.

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What are PFASs?

PFASs and health

PFASs are a group of man-made chemicals that make our daily products more convenient – more stain-resistant, waterproof, nonstick, fire-retardant, etc. They are pervasive and are in everything from yoga pants to furniture, cookware, and beyond. Because of their extensive use, PFASs have made their way into our air, water, and soil. They are often referred to as forever chemicals because they never break down and continue to accumulate. They are very toxic, even in small amounts, and their impact on our health is detrimental.

Research reveals possible links between PFAS exposure and altered metabolism, an increased risk of obesity, fertility issues, kidney and thyroid cancers, reduced fetal growth, and an impact on the ability of the immune system to fight infections. Given the abundant presence of PFASs, it is impossible to avoid them. However, one easy and significant change you can make to help reduce your family’s exposure is to ditch your toxic cookware.

When the coating on Teflon pots and pans is heated, it leaches harmful PFASs into food and the surrounding air. Scraping with cooking utensils further damages the surface, increasing your chances of ingesting these toxic chemicals.

Ceramic cookware The verdict is still out on ceramic cookware. Many people who have discarded Teflon cookware have turned to ceramic as a safer alternative. Ceramic cookware comes in wide varieties at varying price points. With bright colors and modern designs, it is an attractive option. Ceramics also provide a fantastic nonstick cooking surface using a compound called sol-gel. Sol-gel is silicone oil released during cooking to maintain nonstick convenience. Few studies have been conducted on ceramics to determine whether this compound is safe for human consumption. The scarcity in studies does not guarantee a safer product, so if you’re looking for something genuinely non-toxic, here are some great alternatives.

Stainless steel is made of iron and carbon, similar to carbon steel. One of the main differences is that stainless steel is higher in chromium, making these pans more rust-resistant. Stainless steel is easy to clean, and while it does not have a nonstick coating, with healthy cooking fats, it is excellent for scrambled eggs and pancakes.

Carbon steel pans are

In general, we all have become accustomed to the convenience of ultra-nonstick, but the damage to our health caused by these products is definitely not worth the risk. We cannot eliminate PFASs entirely from our lives, but purchases made by conscious consumers will contribute to a healthier world for generations to come.

made from iron and carbon; both materials are non-toxic and foodsafe. Carbon steel is lighter than cast iron, which means it heats up and cools down more quickly, and is easier to handle. With use, they become seasoned and develop nonstick tendencies.

Cast iron cookware, as the name suggests, is made of iron. Cooking with cast iron releases iron into your food, which can be an excellent way to boost dietary iron. Cast iron also works well with many heat sources and can quickly transfer from the stovetop to the oven. Over time, cast iron develops a nonstick coating and can become an excellent, healthy, versatile pan.

WV editorial board member Karlene Karst’s passion for delicious, nutritious food and family values intersect in the creative space of her kitchen. As a nutritionist and mom of three, Karlene cares about feeding her active family healthy food and knows other moms care, too. After publishing her award-winning cookbook This Kitchen Is for Dancing, Karlene developed Verily Kitchen, a line of delicious, nutrient-dense, ready-to-cook sauces filled with fresh, pure, plant-rich ingredients, free of preservatives, GMOs, and gluten. Verily Kitchen offers three sauces, Coconut Rosé, a creamy fire-roasted tomato sauce, Hemp Seed Pesto, and Cashew Alfredo, to simmer and swirl over your favorite pasta, drizzle on veggies, or use as a dip and spread for sandwiches. For more information, visit verilykitchen.com WOMENSVOICEMAGAZINE.COM

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Calming Saffron

THE

SEASONAL BLUES WITH

BY STEPHANIE RUBINO, ND

Do the cold and dark winter days have you feeling down? Whether you experience the winter blues or seasonal affective disorder (SAD), changes in your mood and energy this time of year can lead to sadness and withdrawal. Several herbs and supplements have been studied for their role in supporting mood disorders, including St. John’s wort, omega-3 fatty acids, and 5-HTP. Saffron is a commonly used spice that has also been investigated in multiple studies for its ability to improve mood balance, symptoms of perceived stress, and sleep quality. Saffron contains numerous bioactive compounds, such as safranal and crocin, responsible for most of its healing actions.

Through its antioxidant effects, antiinflammatory activity, and ability to modify specific brain chemicals such as dopamine, norepinephrine, and serotonin, saffron has been shown to lower stress hormones in the body and improve mood. The value of saffron has been assessed in healthy adults with selfreported mood disorders. In one randomized, placebo-controlled study, participants who took a saffron extract for four weeks had significant improvements in mood

SAFFRON HAS BEEN SHOWN TO LOWER STRESS HORMONES IN THE BODY AND IMPROVE MOOD. 1

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and symptoms of perceived stress and nervousness, including less tension, sadness, anger, fatigue, and confusion. Research also points to the ability of saffron to improve sleep difficulties in adults and symptoms of nervousness, social phobia, and sadness in youth ages 12–16. Saffron is one of the most expensive spices in the world, resulting in it being one of the most adulterated. Choose authenticated saffron supplements, such as ones certified by ISURA®, to ensure the use of a high-quality product. Consider saffron to help overcome feelings of sadness, sleep troubles, and sluggishness, and beat the winter blues. WOMENSVOICEMAGAZINE.COM

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CELLULAR HEALTH

& Aging

Dr. Marita’s cellular health and wellness protocol Cellular health is far more important than wealth because it’s vital to staying healthy, preventing disease, and living our best lives. Are you aware that healthy cells protect us, while unhealthy cells can lead to severe illnesses like cancer or heart disease?

As we journey through life, an undeniable beauty blossoms from within once we begin eating whole, nutritious foods, exercising, and minimizing stress.

In this article, I want to share the strategies I give my patients for nurturing cellular health, increasing their energy levels, helping them stay vibrant, and keeping them out of the doctor’s office. 44

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BY MARITA SCHAUCH, ND

Life is not about external appearances; it’s the wisdom etched in every laugh line, the kindness emanating from compassionate eyes, and the sense of purpose that drives each new day, doing what we love with the people we love. Life’s journey is a tapestry woven with the threads of self-acceptance, genuine connections, and embracing change with an open heart. The more we align ourselves with outward expressions, the healthier we become. In my practice as a naturopath, I have seen how people wear their daily habits, nourishing or destructive, which profoundly affect their mobility and whether they age well.

Exercise: Muscle knows no age Some of the cornerstones of aging well through each stage of your life are regular exercise and muscle maintenance. Staying active is a powerful tool for supporting cellular health and overall well-being at any age. Among the numerous benefits it offers, increased blood circulation stands out, enhancing your cells’ optimal functioning and giving you an inner “glow.”

In my personal journey, I can share that it is never too late to start getting active! I started cycling at 45, which has been exciting and rewarding. It has given me so much energy, made me feel years younger, and is helping me look and feel my best. Allow me to share tips on how to stay active in each decade of your life, and the nutrients that have supported my new cycling program.

Dr. Marita’s cellular aging protocol Zymactive® Enzymes are the body’s silent heroes, aiding in digestion and promoting overall well-being. Zymactive, a unique enzyme blend, supports cellular health by assisting in nutrient absorption and optimizing digestive functions as well as providing support for muscles, joints, and overall tissue health.

Glutathione Known as the “master antioxidant,” glutathione helps protect cells from oxidative stress, a common factor in aging. Supporting glutathione levels can contribute to maintaining healthy cells and tissues.

Vitamin B complex IN YOUR 30S: Focus on building a strong

B vitamins are essential for energy metabolism, nervous system health, and cellular repair. Ensuring an adequate intake of B vitamins supports overall vitality and optimal cell function.

foundation for the years ahead. Incorporate a mix of cardiovascular activities, strength training, and flexibility exercises. Engaging in regular exercise during this phase can set the stage for a vibrant future.

Coenzyme Q10 (CoQ10)

IN YOUR 40S: As you transition into your 40s, consider the importance of maintaining muscle mass and bone density. Incorporate weight-bearing exercises and activities that promote balance and flexibility.

Collagen peptides

IN YOUR 50S AND BEYOND:

A well-rounded exercise routine remains crucial. Prioritize cardiovascular fitness, strength training, and exercises that enhance joint mobility. Embrace activities like yoga or tai chi to support flexibility and mind-body connection.

CoQ10 is a crucial compound that supports energy production within cells. As we age, our natural CoQ10 levels decline, making supplementation a valuable asset for maintaining cellular vitality. Collagen is a protein that supports skin, hair, and joint health. As we age, collagen production decreases. Collagen peptide supplements may contribute to skin elasticity and overall vitality.

Turmeric Curcumin is a powerful anti-inflammatory that supports muscle and joint health and helps a healthy inflammatory response after exercise. Theracurmin®, an advanced curcumin preparation, is made using special technology that dramatically increases curcumin absorption.

Magnesium Magnesium is a mineral responsible for many biological pathways in the human body – especially for exercise recovery, heart health, stress, and muscle function, just to name a few. Nurturing cellular health by prioritizing the well-being of your body’s building blocks (the cells) is an investment that will help you stay active and live a fulfilling life. The best approach combines exercise, moderation, thoughtful nutrition, and nutrient support to create an environment where beauty, vitality, and well-being can flourish.

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WHAT’S MOST IMPORTANT TO YOU? Clean, safe, contaminant-free, non-GMO vitamins, minerals, and supplements? 100% of the population agrees with you.

ISURA® is an independent, not-for-profit organization for natural health supplement- and food-product verification and certification. ISURA tests supplements for over 800 contaminants, including pesticides, heavy metals, and solvents. It also does genetic testing to prove there are no GMOs, and more.

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Secrets of

IRON ABSORPTION REVEALED BY KATE RHÉAUME, ND

FATIGUE, BEING COLD, HAIR LOSS, and a PALE COMPLEXION are all telltale signs of low iron, a common nutrient deficiency and a major energy zapper. As prevalent as this problem is, most cases of low iron may be flying under the radar. New research suggests that only the most

IRON GATE

doing it all wrong! Many people who take iron divide their supplements into two or more doses each day. To them, the rationale is intuitive: if you have trouble absorbing something, take smaller amounts frequently to give your body more chances to take it in. Not so with iron. More frequent doses work against the body’s master iron regulator, hepcidin.

Iron is notorious for causing stomach upset. If taking larger doses less frequently has that effect on you, investigate more tummy-friendly forms of iron. Ferrous bisglycinate and ferric pyrophosphate are types of supplemental iron that are gentler on digestion.

Hepcidin is a hormone that prevents the body from absorbing excess iron to protect us from potentially dangerous iron overload. Hepcidin levels vary according to a natural daily rhythm, being at a low point in the morning and rising throughout the afternoon. In addition to this circadian cycle, a dose of iron will further spike hepcidin, severe iron insufficiency is flagged, while individuals to prevent over-absorption from subsequent iron with moderately low – but still health-impacting intake. This means that taking iron is a one-and– levels are overlooked. Many women whose done kind of deal each day, as the first dose of The new well-being is undermined by low iron are guidelines would place iron you take in the day will kibosh the second. not getting the help they need. up to 30% of North In fact, studies show that people who take American women and iron every other day raise their iron levels GETTING ENOUGH children into the more quickly than people who take iron on In addition to iron-rich food, iron YOUR-IRON-IS-TOOconsecutive days. This is likely because waiting supplements are an invaluable tool for LOW CATEGORY. a day between iron bumps allows hepcidin levels restoring iron levels. For those of us taking to bottom out. pills to boost iron, it turns out we’ve been

that foods rich in vitamin C will help you TIP Remember absorb more iron from your supplements and meals.

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Devices Dopamine and Motivation BY JENNIFER BRIX, ND

WHEN WAS THE LAST TIME YOU SAID TO YOURSELF, “I’LL LEAVE MY PHONE AT HOME TODAY, I NEED A BREAK”? PROBABLY NEVER.

Spend any time observing people, and you’ll see heads down, fingers engaged, and eyes glued to screens. Smartphones put us in a trance, reinforcing our fragile human brains to keep tapping and swiping. We are witnessing a scary brain rewiring, putting the pleasure-pain cycle on extreme overdrive. The human brain, and hence our mood, thoughts, and actions, are influenced by the release of neurochemicals including those responsible for pain and pleasure. Dopamine is the neurotransmitter that plays a main role in pleasure, while dopamine inhibitors do the opposite. Dopamine is released when we purchase the perfect pair of jeans, eat something delicious, have sex, smell our morning coffee, and have positive social interactions. Pressing the dopamine button makes us want more, motivating us to do more of the behaviors that press that button again.

know how to cope is by re-engaging the pleasure-inducing behaviors, like picking up our smartphones only minutes after we put them down.

While pressing the pleasure button causes a release of dopamine, our brain’s built-in requirement for balance will compensate by releasing dopamine inhibitors. The problem many of us face today is that our constant need for pleasure – and dopamine – is causing the brain to overcompensate and create a dopamine deficit. The only way we

| Depression

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HEALTH IMPLICATIONS OF A TECHNOLOGY ADDICTION Smartphone – or technology – addiction is pervasive in North America and globally. The average person spends 3.25 hours on their phones daily; typing, tapping, and swiping over 2,600 times! The health impacts from smartphone use are diverse and include: | Anxiety | Fatigue, sluggishness, and lack of motivation | Changes in short-term memory | Sleep pattern changes | Weight gain | Other mood and behavioral changes, such as irritability, impulsivity, guilt, social isolation, and procrastination

WHAT ABOUT OUR KIDS?

In our children, we see all the above, including higher rates of ADD, ADHD, and suicidal thinking, and the development of emotionally immature youth. We are living a mental health crisis. To add insult to injury, there is also the question as to whether radiation is complicating the story. In September 2023, France announced it was banning iPhone 12 sales over levels of electromagnetic frequency (EMF) emission above European Union standards for radiation exposure. While the research into the health implications of EMFs is still inconclusive, it is just another reason to limit smartphone exposure in our children. OUR SMARTPHONES HAVE BECOME HYPODERMIC NEEDLES FULL OF DOPAMINE. COULD THEY BE THAT CRITICAL FACTOR IN THE GLOBAL MENTAL HEALTH CRISIS WE ARE EXPERIENCING? It makes sense that they are playing a role by modulating our neurochemistry and rewiring our brains – and our kids’ brains – to seek instant gratification. Learning to use (and not use) our smartphones to support our brain will become an important life skill, especially in this age of indulgence, where non-stop pleasure-seeking is taking a toll on our dopamine levels and overall brain health.

The balloon exercise

Useful for all kids from toddlers to teens. This brings awareness to their breathing, calms their body, focuses their thoughts, and can help manage feelings.

1 Picture a big balloon that you want to inflate. You can talk about its color and shape to really get a kid engaged. 2 Now breathe in slowly and deeply for four counts to fill the balloon to its full capacity. 3 Hold your breath for four counts and watch the balloon float up high in the sky. 4 Breathe out slowly for four counts as the balloon deflates and comes down to the ground. 5 BONUS: When your child is upset, angry, or sad, have them fill the balloon with that feeling and when fully inflated, pop the balloon with an imaginary sharp tack.

What can you do?

Can you leave your smartphone alone for an hour? Six hours? 24 hours? Do you feel a mild state of panic when you simply misplace your phone (like close to 75% of people claim to experience)? If you feel consumed by your smartphone and cannot put it down for a set number of minutes, it’s time to make a change. Managing this behavior is best assessed by a clinician with experience in addiction, but there are some things you can do now to support your dopamine levels and break the addiction cycle. | PUT YOUR PHONE AWAY FOR ONE DAY A WEEK. Creating this habit is one of the best ways to break the smartphone cycle. If you’re concerned people may be trying to contact you, understand that they can wait. Or set up an autoreply to incoming texts and emails, so you notify the sender that you’ll get back to them the following day. | TRY A 30-DAY SMARTPHONE CLEANSE. For one month only, use your smartphone for necessary tasks like emailing and texting. Stop the posting, the shopping, the gaming, and the feed scrolling. This will help your mind and body get used to healthier smartphone use, allow your dopamine to normalize again, and show you exactly how much free time you now have! | DON’T CHARGE YOUR PHONE IN THE BEDROOM. One of the best ways to keep your kids off their phones is to stop them from charging them in their bedrooms. This applies to you, too! Having a smartphone within arm’s reach just increases temptation, and with your kids, it’s a temptation you can’t control when you aren’t in the room. Buy an alarm clock, so there is no excuse to keep smartphones in the bedroom. | TURN OFF NOTIFICATIONS AND SET DAILY USAGE LIMITS ON SPECIFIC APPS LIKE GAMES AND SOCIAL MEDIA. Turning off your notifications will eliminate the constant distractions that make the brain crave more instant gratification. In the settings of your smartphone, check how much time you spend on your smartphone and then limit it accordingly to bring down your screen time and bring up your free time! | SUPPORT HEALTHY DOPAMINE LEVELS IN KIDS AND ADULTS.

• Move daily • Support your body with a multivitamin • Protect yourself with antioxidants such as vitamin C • Make sure you are getting enough vitamin D • Take personal quiet time every day • Consider holding off on buying a smartphone/tablet for your kids until they are old and confident enough to deal with temptation WOMENSVOICEMAGAZINE.COM

Chef Matiu s

Sauerbraten “A hot, hearty, delicious meal in the winter is like a warm hug.” – Chef Matiu A steaming, hearty winter meal is akin to a comforting embrace, and the recipe I’m about to share is a true treasure in my household, nestled deep within my heart. My wife, Rachel, hails from Switzerland. During her formative years, her grandmother and uncle lovingly prepared dishes in the timeless and authentic Swiss-German fashion. As a culinary enthusiast, I want to pass down these cherished, age-old traditions to our daughters, allowing them to connect with their Swiss heritage. Delectable offerings like Rösti, Sauerbraten, Geschnetzeltes, and tangy sauerkraut give rise to winter feasts brimming with a symphony of flavors. This particular recipe is an ideal choice for gathering family and friends on a frosty winter evening. What’s more, it can be prepped in advance, ensuring a stress-free and delightful meal when the day arrives. Enjoy!

Ingredients

2 large yellow onions, chopped 2 large carrots, diced 1 leek, chopped, washed & drained 3 cloves garlic, minced 1-inch piece of ginger, sliced 1 tsp juniper berries, crushed 1 tsp whole cloves 2–3 bay leaves 1 tsp cracked pepper 2–3 tsp salt ¼ cup honey 2 small sprigs rosemary

2 large sprigs thyme 2 Tbsp high-heat cooking oil (avocado/grapeseed) ½ bottle of red wine 1 cup red wine vinegar 1½ cups water 2 Tbsp mustard 4 lb beef roast (eye of round, rump, or chuck roast) 4 Tbsp all-purpose flour ¼ cup golden raisins 3 oz ginger snap cookies, crumbled (OPTIONAL TO ELEVATE GRAVY)

Worcestershire sauce Soft green peppercorns 2 Tbsp butter

Directions

Marinade: Add all veggies, garlic, and ginger in a large non-reactive pot. Put juniper berries, cloves, bay leaves, and peppercorns in a muslin cloth and add to the pot, then add salt, honey, rosemary, thyme, red wine, vinegar, and water. Bring to a boil, reduce heat, simmer for 10 minutes, then let the mixture cool down completely. Meat: Place the roast in the vegetable marinade and cover. Marinate in the fridge for 4–7 days and submerge or turn daily. Once ready, remove roast, pat dry, season with salt and pepper, and rub with wet mustard. Strain the liquid and reserve. Reserve the veggies. Cooking: Heat 1–2 tablespoons of oil over high heat. Brown the roast on all sides, then remove and rest. Add strained vegetables to remaining oil in the pot, cook for 5–7 minutes.

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If the meat causes browning on the pan, add liquid to deglaze. Add flour and cook for a couple of minutes. Add remaining liquid from the marinade, boil, and stir to prevent lumps. Add raisins and ginger snaps. Return meat to the pot. Bring to a boil, reduce to low, cover, and simmer for 2–4 hours or until meat is very tender. Cooking time may vary depending on the type of roast and marination time. When done, remove and transfer meat to a plate, tent to keep warm, and let rest for 5 minutes before slicing. (Note: The longer you let the roast marinate, the faster it will cook as the meat will be more tender. Check your roast periodically for doneness.) Gravy: Strain the liquid and return to pot. Taste and if needed, add honey, salt, and pepper. OPTIONAL: Add Worcestershire sauce, peppercorns, and butter for full flavor. The sauce should be sweet and sour. Spoon the gravy over the sliced sauerbraten and serve immediately with warmed red cabbage.

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