What’s the Big Deal About Fish Oil

The important Essential Fatty Acids (EFAs) omega-3 and omega-6 are very special polyunsaturated fats. They are called ‘essential’ because the body cannot manufacturer, them, therefore it’s important that we get enough through our food.

While most people consume a lot of foods that contain polyunsaturated fats (e.g. most vegetable oils), these foods typically contain high amounts of omega-6s and very small amounts of omega-3s.

Essential fatty acid deficiencies, particularly omega-3s, can have many negative effects on our health. Omega-3 fatty acids play a number of very basic and important roles in the body, including maintaining the structure and function of every cell membrane (which is crucial to every aspect of our health), regulating metabolism, nutrient uptake as well as being precursors to hormones.

Symptoms of an omega-3 deficiency may include:

  • Skin conditions (e.g. dry skin, eczema, psoriasis)
  • Inflammation, which is a contributing factor to many diseases and chronic conditions such as arthritic conditions, heart disease, obesity, cancer, infertility and diabetes
  • Irritability, lack of concentration, depression and fatigue
  • Behavioural issues and learning problems in children
  • Depressed immune function, frequent colds and flus
  • Obesity or difficulty losing weight/fat. In fact, in the Mindful Weight Control Program, I discuss the relationship between omega-3 fish oil and weight loss. Recent studies have looked at whether or not supplementation with omega-3 fish oils would increase the number of fat calories burned on a daily basis. Two groups were fed exactly the same diet, but one group received omega-3 fish oil throughout the day. After 3 weeks, the group receiving the fish oil had a ‘fat burning’ rate that was roughly 25% higher than the other group, with a daily metabolic rate of 1,775 calories per day versus 1,710 calories per day.  One of the key reasons this happened was that insulin levels were 50% lower when subjects used the fish oil (high insulin levels promote fat storage). The International Journal of Obesity; 2007

A long, long time ago, omega-3 deficiency was unheard of. This is because a long, long time ago, we followed a very primitive diet – also known as the ‘hunter-gatherer’ diet. Foods containing EFAs were eaten in their WHOLE FOOD state, as Mother Nature intended.  The ratio of omega-6 to omega-3 fatty acids of the primitive diet is about 2:1. Compare this with the typical modern diet, which includes many prepared and processed foods.  The ratio of omega-6 to omega-3 fatty acids of the modern diet is close to 20 to 1! The following chart illustrates this difference.

primitivevsmoderndietchartv2

Source: Sally Fallon, Weston A Price Foundation

How did we get into this mess?

Well, it all started with what’s been dubbed ‘the oiling of America’, when healthy, natural fats like coconut oil and butter from organic, grass-fed cows (as I’m sure most of it was back in the day) were pushed aside to make way for the new-fangled, highly processed, economical liquid oils and hydrogenated fats such as margarine and shortening (remember how the last two came in those great big plastic containers that could be re-used over and over again?). These oils were not only used in home cooking, but were also used in just about every packaged and processed food available on the grocery store shelf – and unfortunately, this is still the case in many  North American households. Today, the selection of highly processed and refined liquid oils, most of which are high in omega-6s and low in omega 3s, is mind-boggling, and sadly, it’s exactly the opposite of what we need.

What can we do to correct this imbalance?

We need to eat less omega-6s and more omega-3s. A good way to decrease the amount of omega-6s in the diet is to eat fewer processed foods which are typically high in omega-6s, and to eat more whole, unprocessed foods. A good way to increase the amount of omega-3s in the diet is to eat more fish – at least two servings of cold water fish, such as salmon, per week. Even if you do have two servings of fish per week, that will likely not be enough to correct an imbalance. If you’re looking for plant sources of omega-3s, try fresh ground flax seeds, or better yet, whole chia seeds (sometimes referred to as ‘salba’). Add one or two tablespoons to smoothies, cereals, soups, and anything else you want to try them in.

There are a number of processes that have to happen in the body to convert the fat in the fish (or flax and chia seeds) you eat into the end products that will have a positive effect on the body – and for many of us, these processes are compromised. This is one of the reasons why I feel strongly that most people would benefit from daily supplementation with a high quality, potency and purity (free of contaminants) omega-3 fish oil.

How do you find a great fish oil?

When shopping for an omega-3 fish oil, here’s what to look for:

  • The smaller the fish the better, such as sardines and anchovies. This is because smaller fish are low on the food chain, so will have very low levels of contaminants such as mercury, PCBs and other chemical impurities and pollution.
  • The oil should be should be clear, not cloudy.
  • It should list high levels of EPA (Eicosapentaenioc Acid) and DHA (Docosahexaenoic Acid) on its label. These are the two most important nutrients in fish oil.  The average North American’s intake of EPA and DHA  is currently estimated to be 130mg per day compared with the 650 mg per day recommendation proposed by an international panel of experts. This is five times more than the average daily intake!

At higher doses, most people find a liquid fish oil easier to take and/or more economical compared with fish oil capsules.

A great liquid omega-3 fish oil that is available through Perfect Resonance is Biomega-3 Liquid from Biotics Research Canada. One teaspoon boasts 740mg of EPA and 460mg of DHA. It has a great lemony taste and is routinely tested for heavy metal contamination, PCBs and other chemical impurities to ensure its safety and purity.

Supplementing with an omega-3 fish oil is one of the most important things you can do for your health.

Take control of what you can!

Getting a Good Night’s Sleep

A good sleep is one of the major foundations of overall good mental, emotional and physical health, but unfortunately, lack of sleep seems to be a significant issue with so many people.

Research has shown that sleep deprivation, which is such a chronic condition these days, can negatively impact many areas of our health, for example:

  • Compromised immune function, making us more susceptible to colds, flus and even serious illnesses such as cancer
  • Negatively affecting hormones that impact weight gain such as insulin (involved in blood sugar balance and fat storage/burning), cortisol (our stress hormone – too much can promote fat storage – especially stubborn belly fat), leptin (an appetite suppressing hormone) and ghrelin (an appetite stimulating hormone)
  • Negatively impact mental and physical performance and mood

Unfortunately, research also shows that the negative health effects of lost sleep can’t be reversed by ‘catching up’ on sleep by going to bed earlier or sleeping in from time to time. It has a cumulative effect that can’t be recaptured.

Many of us are sleep deprived and we don’t even realize it. We figure we’re doing OK because we go to bed at a decent hour and get up 6 to 8 hours later; however, it’s not just the quantity of sleep that is important, but also the quality of sleep.

If we frequently have trouble falling asleep, staying asleep and/or don’t feel refreshed when we wake up, we’re sleep deprived.

So, what can be done about this?

Here are several practical, natural suggestions that can help you to improve the quality and quantity of your sleep:

  • Eat dinner as early as possible and try to make it a lighter meal. Eating a big meal too close to bedtime will likely interfere with your sleep. If you must have a bedtime snack, avoid sugary, starchy, refined carbs. Make it something light – and preferably something that contains some easily digestible protein – perhaps plain yogurt with some ground flax seeds or whole chia seeds and a sprinkle of cinnamon.
  • Many of my clients tell me that their sleep is disturbed by having to get up to go to the bathroom. In order to decrease the chances of this happening, avoid drinking anything 2 or 3 hours before going to bed – and make sure you go to the bathroom right before you go to bed – even if you don’t feel the urge, give it a try. Speaking of fluids – avoid coffee and alcohol. For many of us, even an afternoon coffee can disrupt sleep – and although you may think that a drink of alcohol will relax you and help you fall asleep, it will actually prevent you from getting into the deeper sleep stages that are essential for proper rest and rejuvenation.
  • It’s important to avoid too much stimulation too close to bed time. Get into that habit of ‘shutting down’ at least 30 minutes before sleep time (earlier would be even better!). This includes watching TV (especially anything upsetting) and being at the computer. Even if you think you are relaxing in front of the TV or computer screen, the electromagnetic radiation and light from these devices can interfere with the production of melatonin – a hormone that is essential to a good night’s sleep. Even clock radios should be kept as far away from your bed as possible.
  • And speaking of computers and TVs, keep these out of the bedroom! Your bedroom should be a relaxing sanctuary reserved for retiring at the end of the day! Make your sleeping environment as soothing, relaxing and comfortable as possible – consider everything: décor, lighting, scents, comfortable mattress, pillows and bedding.

Our bodies have built in clocks that produce natural rhythms, known as circadian rhythms (the word ‘circadian’ is Latin for ‘around a day’).  The circadian rhythm is an internal 24-hour cycle that affects our physiology and behaviour. If we follow a lifestyle that is typically out of sink with this internal rhythm, it can shift, causing the body to produce hormones and neurotransmitters (brain chemicals), at the wrong time. Because of this built in natural rhythm, the body loves – in fact, CRAVES routine in everything we do – eating, exercising and especially sleep. In fact, the underlying cause of many mood and sleep disorders is an imbalance or shift in our circadian rhythm.

In terms of having a routine when it comes to bedtime and sleeping, here are a few suggestions:

  • Go to bed and wake up at around the same time every day – even on the weekends. We get our best, most rejuvenating sleep when we are ASLEEP by 11pm (10 would be even better) and get up not much earlier than 6am. Some sources claim that the hours of sleep we get between 10pm and midnight are twice as valuable as the hours we sleep after midnight as this is the time when our adrenal glands typically do the majority of their rest and recharging. If you’re a night owl and can’t possibly imagine getting to bed by 10 or 11, start by gradually moving towards an earlier bedtime by going to bed 15 or 30 minutes earlier every week or so.
  • Strive for 7 to 8 hours of sleep.
  • Establish a routine around bedtime. For example, get your pajamas on, wash your face, brush your teeth, do a few gentle stretches or some meditation, dim the lights, get in bed, journal about what you are grateful for, listen to a relaxation CD, read something that calms you/makes you feel good, etc and turn off the light for sleep time. Come up with a routine that winds you down – and do it in the same order every night. Your body will start to pick up on the cues that it’s time to get into sleep mode.
  • For a good sleep, the body needs to produce a sufficient level of a hormone called melatonin. In addition to being a powerful antioxidant and immune system booster, melatonin helps regulate sleep. It helps us to fall asleep and stay asleep.  The body will produce more of this sleepy-time hormone if we get exposed to bright sunlight during the day and complete darkness at night. It’s important to keep your bedroom as dark as possible (the rule of thumb is that you shouldn’t be able to see your hand if you hold it a few inches away from your face). So, close the blinds and eliminate as much light as you can from all sources – including night lights and clock radios. If your bedroom is just too bright, consider wearing a sleep mask. In addition, if you get up in the middle of the night, try not to turn on any lights as this will disrupt melatonin levels/production.
  • Keep your bedroom cool. Melatonin production is also affected by temperature, so try to keep your bedroom under 70F (research suggests a temperature between 60F and 68F is best).

While it’s best to do what you can naturally to promote the body’s optimal melatonin production, you can also take melatonin supplements. Typically, these supplements come in 3mg to 5mg doses – but even much smaller doses are effective – and more is not always better. In fact, more can be worse. Do not exceed the recommended dose on the label without the advice of your doctor or health care practitioner.

When you awaken after a melatonin-assisted sleep, you should feel refreshed – not groggy. If you feel groggy, you’ve likely taken too much. It’s best to start with lower doses and increase them gradually over the course of a few nights, if necessary. It’s best to take melatonin about an hour before you want to be asleep.

Supplementing with melatonin is meant to help shift our sleep cycle – not take it over permanently, and for this reason, many sources state that supplementation is not intended for long term use for sleep issues. It is commonly advised that melatonin should be taken for 2 to 4 weeks, then stopped for a few weeks so you can see if there is any improvement in your sleep and/or daytime energy before taking it for 2 to 4 more weeks. Hopefully, over the course of this time, you will have also incorporated some of the other previous suggestions as they will also help to shift your sleep cycle in the right direction.

Nighty night!

Anna

 

References:

  1. http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx
  2. www.talkaboutsleep.com

Healthy Gift Giving Ideas

This month, I would like to give you some ideas for Christmas gifts. Some are fun, some are tasty, some are relaxing and best of all, all have a health theme.

First, you can purchase gift certificates that are redeemable for products and services offered by Perfect Resonance Natural Health Counselling at both my east and west end locations. These gift certificates can be made out for any amount you wish to give. I’m sure there is someone on your list who would love a relaxing and rejuvenating Foot Reflexology treat!

But enough about me! I am happy to have the opportunity to introduce you to a couple of wonderful ladies who can also give you some fantastic, unique ideas for healthy Christmas gifts: Shannon Barkhouse from Epicure Selections and Shelley Wagner from Norwex Enivro Products.

I have known Shannon and Shelley for several years now. I met them through a dynamic group of professional business owners that I have breakfast with on Friday mornings. This group of individuals offers a great assortment of products and services  in so many areas, including health & fitness, finance and insurance, home repairs, inspections, and decor/staging, business support services and many more. I love dealing with people who come highly recommended and I wouldn’t hesitate to refer any of these professionals to any of you who may be looking for a particular product or service….but now back to Shannon and Shelley.

Over the years, I have personally used several of the products that Shannon and Shelley offer and I have loved every one of them. These ladies are very knowledgeable and passionate about their products and I thought I would take the opportunity to use my December Tip of the Month to introduce you to them.

Keep reading to learn more about what their great Canadian businesses have to offer!

EPICURE SELECTIONS

Looking for healthy alternatives to grocery store spice blends?  Do you need gluten, soy, or sodium free products?

Epicure Selections is a Canadian direct sales company offering a wide variety of products to help you!  We carry many spice blends, dip mixes, salad dressing mixes and specialty food products.  Epicure’s ingredients lists are simple; most often just a few ingredients like herbs, spices, onion and garlic.  You won’t find: long chemical names, MSG (monosodium glutamate) or artificial sweeteners.

If you’re looking for gluten-free or soy-free seasonings, you will find a wide selection to spice up your meals.

Do you have, or know someone with kidney problems, high blood pressure, or diabetes?  Our products are the perfect choice to enjoy more flavourful meals on sodium-restricted diets.

Looking for healthy teacher gifts or a special something for that hard-to-buy-for person?  I would be happy to help with ideas for everyone on your list!  Call or email with any questions you may have – I can deliver or mail a catalogue for you to browse through or you can see it online at www.epicureselections.com.  Call or email me with your order by December 14th to ensure Christmas delivery.

Shannon Barkhouse

(613) 692-4512

shannonsepicure@gmail.com

NORWEX ENVIRO PRODUCTS

The mission of Norwex Enviro Products is “to improve life by radically reducing the use of chemicals in personal care and cleaning products”. We strive to improve quality of life by getting rid of chemicals which is good for our health and for the environment.  We are also a Canadian Company!

Norwex has a wide variety of products that allow you to clean with just water using our microfiber and biodegradable products.  What makes our microfiber unique besides having more fabric and a tighter weave is that there is silver imbedded into the products.  Bacteria can’t live on silver, so it provides an antibacterial quality as well!

All personal care products that Norwex offers are also all organic and paraben free.  Our products are fantastic for those who have chemical sensitivities and asthma.

For a full list of products, visit our corporate website at www.norwex.com.  All products are ordered through home party consultants and can be delivered right to your door.  I also have some Christmas specials that I am happy to email you – just drop me a note!  Give the gift of green this holiday season! Call or email me with your order by December 13th to ensure Christmas delivery.

Shelley Wagner

819-682-6224

swagner@bellnet.ca

Happy gift giving….and remember to treat yourself too!

Anna

Cell Phone Tower Radiation

In case you didn’t see it, that was the headline of an article that ran on the front page of the Ottawa Citizen earlier this month. The article referenced research published by the National Research Council (NRC) indicating that we’re “awash in radiation from cellphone towers and it does have the potential to hurt us”.

Cell phone towers weren’t cited as the only cause for concern. Additionally, the research states that Wi-Fi and Wi-Max transmissions and smart grids are also of concern.

Wi-Fi sparked some controversy earlier this year in Barrie Ontario, when a group of parents demanded their childrens’ schools turn off wireless internet, fearing the technology was making their children sick.

According to articles that appeared in the Globe and Mail in mid-August 2010, children were experiencing numerous symptoms, including headaches, dizziness, nausea, trouble concentrating and racing heart rates.  The kids seemed to be experiencing these symptoms at school, but not at home. Parents believed that the Wi-Fi in the school may have been the cause. Not surprising.

Susan Clarke, a former research consultant to the Harvard School of Public Health said that Wi-Fi technology alters fundamental physiological functioning and can cause neurological and cardiac symptoms.

She also stated that children are much more susceptible to this type of radiation, absorbing more of it compared with adults, because they have thinner skulls and because the size of their brains more closely approximate the size of the wave length being deployed.

This is a big concern as we see more and more very young children using cell phones. In fact, they will be the first generation to have been exposed to  harmful electro-magnetic radiation from sources such as cellphones, cell phone towers and Wi-Fi for their entire lives. That’s cause for concern.

This isn’t the first time I’ve written about the dangers of cell phones and electromagnetic radiation. I also covered this topic in my June 2008 Tip of the Month (go to the Tip of the Month Archive section of my website and click on ‘June 2008 – Are Cell Phones Dangerous’ to read more) – but after seeing the article in the Ottawa Citizen, I was compelled to write about it again.

The article lists symptoms that may be related to exposure to radiation, including:

  • Nausea
  • Visual disruptions
  • Irritability
  • Depression
  • Memory loss
  • Headaches
  • Poor sleep
  • Skin problems

Not surprisingly, the Canadian Wireless Telecommunications Association says that emissions are well below Health Canada’s maximum ‘safe level’, but as more and more scientists pour through the research, health concerns are surfacing.

The Ottawa Citizen article mentioned the findings of Henry Lai, a bioengineering professor at the University of Washington, and Black Levit, a medical writer. These two researchers went back through 50 years of research for the study published by the NRC. Here is something they discovered: Today’s radio waves are ‘remarkably similar’ to the steady irradiation of the U.S. Embassy in Moscow prior to 1976 by the Soviets. Effects on Americans stationed there have been studied long term, with four main symptoms emerging:

  • Eczema
  • Psoriasis
  • Allergic reactions
  • Inflammatory reactions

The researchers concluded that ‘obsolete’ government standards protect only against short-term exposure to strong blasts of radiation, not long-term effects from low levels.

I don’t think cell phones and Wi-Fi are going to disappear any time soon – if ever – and it’s likely the problem is going to get a lot worse before anything is done about it. So, what can we do to protect ourselves in the mean time? Here are a few suggestions:

  • Reduce your cell phone use. Try using your cell phone only for emergencies or matters that can’t wait. Turn it off whenever you can as it will emit radiation even when you’re not using it.
  • Don’t carry your cell phone on your body (especially when it’s on). Keep it in your briefcase, purse or knapsack.
  • Only use your cell phone in areas where the reception is good. A cell phone has to use more power (therefore emit more radiation) in areas where reception is weak.
  • Don’t give up the use of land lines for your home or office. Use them whenever possible.
  • Reduce or eliminate the use of Wi-Fi and other wireless devices.
  • When you do have to use your cell phone, use the speaker phone function or a wireless air tube and keep the phone at least 6 inches away from your body. In addition, try to minimize the length of your call. Perhaps you can call the person on the other end back in a few minutes once you get to a land line.
  • Check out products (and the research associated with them) that protect us from electromagnetic radiation. Click here to visit one supplier that I am aware of.

Devices that emit electromagnetic radiation, such as cell phones, have been called the ‘cigarettes of the 21st century’. These devices haven’t been around all that long so we’ve yet to see and/or understand the full health impact that they will have on us in the long-term. It’s interesting that although cigarettes were first widely used in the 1800’s, it wasn’t until almost 200 years later that we really understood the full impact that first and second-hand smoke have on our health. Do we want to make the same mistake again?

References:

  1. Ottawa Citizen, Friday November 5, 2010 “Researchers Slam Cellphone Tower Raditation”, Tom Spears
  2. Globe and Mail, August 16, 2010, “Wi-Fi in Schools Sparks Parental Fears”, Carly Weeks. See full article: http://www.theglobeandmail.com/life/health-and-fitness/wifi-in-schools-spark-parental-fears/article4096216/
  3. Globe and Mail, August 15, 2020, “Barrie Parents Demand Schools Turn off Wi-Fi”, Keith Leslie. See full article: http://www.theglobeandmail.com/news/technology/barrie-parents-demand-schools-turn-off-wi-fi/article1673535/
  4. Wi-Fi, Cell Phones and Radio Frequencies Causing Nerve and Muscle Depolarization, Nov 16, 2010 http://www.thermoguy.com/blog/index.php?itemid=47

GMOs: Protect Your Food Supply

I recently learned that in the U.S.A., this October is the first official ‘Non-GMO Month’ (GMO stands for Genetically Modified Organism). As I learned more about the initiatives that are taking place in the U.S., I thought it would be timely to share some information with you on the topic of Genetically Engineered foods and what is happening in Canada.

I’m sure most of you have heard of Genetic Engineering. Perhaps some of you may remember Dolly – the first genetically engineered (cloned) sheep? Maybe some of you thought that was pretty amazing. Maybe some of you thought that was pretty scary. Maybe some of you thought that it was a little of both.

Analysing the pros and cons of Genetic Engineering is incredibly complicated as there are so many social, health, and environmental consequences associated with it.

If you think that Genetic Engineering is confined to procedures and industries that won’t affect your every day life unless you specifically go looking for them, think again.

Genetic Engineering is affecting everyone of us, every single day, simply through the foods that we eat – and not in a good way. In fact, in many developed nations, genetically engineered food products are heavily restricted or banned completely as they have yet to be proven safe for the health of humans and/or the environment.

Because of this, I feel it is important to share some information on this topic and what you can do to minimize/avoid genetically modified foods.

In this month’s tip, you will get some basic answers to the following questions:

1. What is Genetic Engineering?

2. Why is Genetic Engineering risky?

3. What Genetically Modified foods are we eating?

4. How can I avoid eating Genetically Modified foods?

5. What else can I do about this?

What is Genetic Engineering?

Unlike conventional breeding which relies on, and is constrained by, the existing reproductive systems of plants and animals (as Mother Nature intended), Genetic Engineering is a laboratory process where genes from the DNA of organisms such as bacteria, viruses, insects, animals and plants, are extracted and then artificially forced directly into the genes of other, often unrelated organisms (typically plants or animals). Genetic engineering is commonly also called Genetic Modification or GM and results in Genetically Modified Organisms (GMOs), also known as ‘transgenic’ organisms.

Why is Genetic Engineering risky?

Genetic Engineering (GE) is a complex new technology that can create new health and environmental risks. Contamination in our environment from genetically modified (GM) plants is a serious reoccurring problem that threatens organic farming (organic farming prohibits GE). GM plants are living pollution that cannot be controlled or recalled.

The science behind the health risks of GE foods is corporate science that has never been released to the public or assessed by independent scientists. Our government does not conduct its own health safety tests but relies on data presented by corporations (such as Monsanto) instead. There is an ongoing debate about possible health risks from GM foods including the question of potential new allergenicity caused by the process of genetic engineering.

GM foods are not labeled so there is no consumer choice and no monitoring and tracking of possible health impacts. Although the effects on humans of consuming GM foods have not been widely studied, some studies have linked GM foods to the creation of new toxins and allergic reactions, as well as sick, sterile and dead livestock, and damage to virtually every organ studied in lab animals.

What Genetically Modified (GM) foods are we eating?

Many consumers believe that GM foods are everywhere – but this is only true in processed foods. You will not find any GM vegetables at your local farmers’ markets for example.

You may have heard the estimation that up to 70% of processed foods could contain GM ingredients – this is because the three major GE crops of soy, canola and corn are widely used as ingredients…and be aware that that many other ingredients that don’t even sound anything like soy, canola or corn, are derived from them (e.g. hydrolyzed vegetable protein, maltodextrin, xanthum gum, etc). Currently, there is also some GE sugar on the market in Canada made from GM white sugar beets.

The Canadian government has approved over 50 varieties of 12 different GM foods but only eight of these are on the market in Canada. Only four GE crops – corn, canola, soy and sugar beet (white sugar beet for processing into sugar) – are grown in Canada. GM cotton (cottonseed oil), papaya and squash are grown in the U.S. and can be imported into Canada. Other crops like GM tomatoes and potatoes are not currently grown anywhere.

How can I avoid eating GM foods?

Our government does not currently require labeling, but you can still avoid GM foods by making the following choices:

1. You can eat organic food. Genetic Engineering is prohibited in organic farming. This also applies to organic dairy and meat since ‘true’ organically raised animals are not fed GM grains. Look for the Canada Organic Logo.

2. You can avoid eating processed foods with corn, canola and soy as ingredients.

3. You can buy food directly from a farmer who does not plant GM seeds or use GM crops for feeding animals. For a list of where to shop in the Ottawa area, explore the ‘Where to Shop’ tab at www.http://nourishingottawa.com. Get other ideas by participating in ‘Organic Week’ which runs Oct 9th – 16th. For more information on this event and how you can make healthier and more environmental food choices, visit:www.organicweek.ca

What else can I do?

1. You can take action today to stop GM crops and GM animals. Check www.cban.ca for the latest actions.

2. Send a letter to the Minister of Health today to stop GM pigs and GM salmon from being approved in Canada www.cban.ca/enviropigaction

3. Donate today! Support the campaign www.cban.ca/donate

References

  1. Canadian Biotechnology Action Network (CBAN) www.cban.ca
  2. Institute for Responsible Technology www.responsibletechnology.org
  3. Greenpeace www.greenpeace.org

Beets: A Great Two-in-One Food

Before the season for fresh, local beets is over, I thought I would share some easy preparation tips as well as the many health benefits associated with this beautiful root vegetable. It is one of my very favourite things to eat – in any form!

Given a beet’s dark red, ‘blood-like’ colour, it isn’t surprising that it has long been considered as a blood tonic, thus having the ability to fortify the entire body.

Beets are an amazing ‘2-in-1’ food since you can eat both the root (the beet) and the leaves (the greens).

Beets come in many colours, but the most common colour is a beautiful, deep, purpley-red.  Beets are delicious raw or cooked. The greens are best when they’re lightly cooked. They taste similar to Swiss chard.

In addition to their studied anti-cancer properties, beets have also been shown to lower cholesterol, lower triglycerides and increase HDL or ‘good’ cholesterol, making them an important player in promoting heart health.

Nutritional and Health Benefits

Beets are a great source of many important nutrients including folic acid, manganese, potassium, iron and copper. They also contain some very unique phytonutrients, some of which help protect against certain cancers, especially colon cancer. In fact, some sources state that beets and beet juice have been used successfully in cancer therapies. This can likely be related back to the fact that beets were traditionally touted as a tonic for the liver – and it’s interesting to note that this is supported with recent studies that have found that the health promoting properties of beets are due to their effects on the liver.

Studies show that eating beets increases the activity of two anti-oxidant enzymes in the liver often associated with cancer prevention: glutathione peroxidase and glutathione-S-transferase. These are very strong anti-oxidants that play a major role in overall health, as they neutralize free radicals produced as part of the liver’s detoxification role (the liver is the body’s primary detoxification organ). This health benefit of beets is very significant, as excess free radicals in the body is a major cause of premature aging and disease development.

Selection, Storage and Preparation

Selection

When purchasing fresh beets, try to find ones that still have the greens attached. This has two benefits: you can eat the greens in addition to the beets and the greens will also give an indication of how fresh the beet root is. Select those beets with the freshest looking greens. The beet itself should have a firm texture, dark colour and smooth skin. It’s best to choose beets that are all about the same size (medium-sized are best) so that they will all cook evenly.

Storage

Unwashed beets should be refrigerated in a vegetable bag and should last for up to 4 weeks. If you purchase beets with the greens on them, cut the greens off about 2 inches from the beet. Unwashed greens should be refrigerated in a separate vegetable bag from the beets and used within 3 or 4 days. If you aren’t going to eat your cooked beets and greens within a few days of cooking them, they will freeze well.

Preparation

Some people peel and cut beets before cooking them. I prefer to cook beets whole and peel and cut them after they are cooked if necessary. This is a lot less messy, preserves colour and nutrients, and actually makes peeling easier, as once the beets are cooked, the skin can just be rubbed off. I usually wear some kind of rubber or kitchen glove when I am handling beets so that my hands and nails don’t get stained.

Beets can be eaten raw and are a great, colourful addition to green salads. It is best to grate raw beets as this makes them easier to digests (this is the case for carrots too). Grating raw beets can get very messy, so you may want to use a food processor.

To cook beets, I suggest steaming or roasting. The cooking time depends on the size of the beets. If you are using medium-sized beets, steaming takes at least 20-30 minutes, while roasting in a 375F oven takes at least an hour. I check for doneness by piercing the beets with a fork. The fork should pierce the beet fairly easily, but the beets should still feel firm – not soft and mushy. Once the beets are cooked, I simply rub the skin off with my glove-adorned hands and then cut them into the desired sized pieces.

To cook the greens, simply wash, cut into pieces and put in boiling water for just one or two minutes. While you may be tempted to steam them, beet greens contain oxalic acid which may cause problems related to calcium absorption, gall bladder and kidney stones for some individuals. Boiling the greens allows some of the acid to leach out into the cooking water (this is also true for spinach and Swiss chard). Since oxalic acid will leach out into the cooking water, it is best to discard this water when you are done cooking the greens and not drink it or add it to any other dishes.

Once cooked, I like mixing the beets and greens together. Their flavours compliment each other perfectly and it also makes for a great, nutrient-packed combination. I toss the beets and greens combo with olive oil, balsamic vinegar or lemon juice, a pinch of sea salt and a pinch of ground cloves. They are also delicious with just a bit of butter and salt. Experiment and find your flavour!

Note that after you eat beets, you might notice that your stool – and maybe even your urine – have a red or pink hue to them. Don’t panic! This is normal and is not a cause for alarm.

Recipe for Beet Kvass

If you want to super-boost the nutritional punch of beets, try this easy and quick recipe for Beet Kvass, a slightly effervescent lacto-fermented drink, from the book “Nourishing Traditions” by Sally Fallon:

‘This drink is valuable for its medicinal qualities and as a digestive aid. Beets are loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments”.

Ingredients

  • 3 medium, raw, organic beets, peeled and coarsely chopped (DO NOT GRATE)
  • 1/4 cup whey. You can purchase whey or strain a high-quality, commercial  plain yogurt to collect some. Whey is the liquid that sits on top of the yogurt when you first open the container. To collect whey, line a large strainer set over a bowel with cheese cloth and pour the yogurt into the strainer. Let sit for several hours to allow whey to strain out of the yogurt. The whey can be stored in a glass jar in the fridge for several months.
  • 1 tbsp sea salt
  • Filtered water (e.g. reverse osmosis)

Instructions

Place the first 3 ingredients into a 2 litre glass container. Add water, stir well and cover securely. Keep at room temperature for 2 days before transferring to the fridge. It is then ready to drink! When you are almost finished drinking the kvass, you can refill the container with water, keep it at room temperature again for 2 days and then refridgerate. After this second time around however, you will have to throw out the beets and use fresh ones to make more kvass – but you can keep some of the liquid and use it as starter instead of whey. Cheers to your health!

Enjoy!

References

  1. Foods That Heal, Dr. Bernard Jensen, Avery Publishing, NY NY 1993
  2. The World’s Healthiest Foods: Essential Guide to Your Healthier Way of Eating, George Mateljan, 2007
  3. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition, Sally Fallon, NewTrends Publishing Inc, Washington DC, 2001

Mindful Weight Control

Often times, it seems that I’ll get a string of clients coming to see me with the same health concern.  Lately, that health concern is related to a problem with maintaining or losing weight.

Many of these clients have tried numerous weight loss ‘strategies’, including significant calorie reduction, exercising more, eating fewer carbs, eating low-fat or no-fat foods, cutting out saturated fats, high protein/low carb diets, meal replacements, skipping meals, avoiding snacking between meals, artificial sweeteners, ‘diet’ versions of foods and drinks, weight loss pills, weight loss programs, appetite suppressants, strict diet programs that involve several hundreds (even thousands) of dollars worth of pre-packaged meals…I’m sure that the list can go on and on.

The common story is that initially the weight came off and stayed off for awhile, but the lost pounds – and usually a few more -eventually found their way back.

It’s common knowledge that most diets don’t work in the long run and that is because they are difficult and/or unpleasant to continue on a long-term basis and most of them don’t even begin to address the major roadblocks to weight loss.  When addressing weight loss, I believe we need to eliminate the word ‘diet’ from our vocabulary.  For many people, the word DIET conjures up images of starvation and deprivation.  How appealing does that sound?

It is interesting to note that the word ‘diet’ is from the Greek work ‘diaita’, which means ‘a way of life’.  This is very appropriate, as in my experience, and that of many others, successful, long-term weight loss and/or management requires an adjustment in terms of our ‘way of life’ and not just in terms of what we eat and drink.

In the last few decades, there’s been a significant increase in the sale of exercise equipment and gym memberships, low-fat foods, calorie-reduced foods, diet programs and many other products that promote weight loss.

Despite all of this, we are seeing a weight epidemic now like never before!

  • Almost 1/3 of Canadians are overweight, with approx 1/3 being obese (based on Body Mass Indexes/BMI)
  • Childhood obesity rates have almost tripled in the last 25 years

If this trend continues, in 20 years we can expect 70% of the 35-44 year olds in Canada to be overweight or obese versus the approximately 55% who are currently overweight or obese.

There are significant economic costs for Canada as a result of obesity because being overweight or obese increases the risk of many diseases including: high blood pressure, high cholesterol, heart disease, stroke, gall bladder disease, osteoarthritis, sleep apnea, respiratory problems, certain cancers (endometrial, breast, prostate and colon) as well as general pain and inflammation.  Maintaining a healthy weight isn’t just about our appearance.  Maintaining a healthy weight is about maintaining our health.

There are many factors that have a role in weight management – and the information on the topic is overwhelming and often contradictory.

This month, I am launching a new program – the Mindful Weight Control Program.  This program was created to address the concerns and questions that many of my friends, colleagues and clients have shared with me regarding weight control.  I have put together this program, together with a colleague of mine, Marlene Keys.   Marlene is a Registered Dietitian and is a Certified Law of Attraction Facilitator.

The philosophy of this program is holistic in nature, addressing both body and mind matters.   In addition to covering practical nutritional advice based on years of experience and current scientific research, the program also looks at the role of our thought patterns.  This last concept is often overlooked even though it is a significant contributor to success as our thought patterns affect our physiology and can also sabotage even the best laid weight management plans and efforts.  Did you know that even positive affirmations can cause problems?

The Mindful Weight Control program is a series of four 2-hour sessions.  During these sessions you will learn key steps that will help you incorporate practical changes that will resonate with the processes required to lose and control weight, at both the physical and mental/emotional level. Topics to be covered include:

  • Tips to improve the digestive process
  • The truth about fats
  • Supplements that work
  • The role of hormones and neurotransitters
  • The role of food sensitivities
  • A three-step process for attracting the body/health that you want
  • How affirmations can help or hinder your success

Take control of what you can.  What have you got to lose?

We look forward to seeing you at one of these events!

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