Women's Voice Magazine - Vol 11 USA

science blending & traditional medicine MENTAL &

PHYSICAL in our health ever-changing world

BY KAREN JENSEN, ND

Can You US VOLUME 11 | $2.99

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Stress EATING summertime tips - page 41

Fasting?

BY KATE RHÉAUME, ND

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Jennifer Brix 12 Blending Science & Traditional Medicine

Photo: Darren Hull

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Mental & Physical Health in Our Ever-Changing World

Staying Calm in Crisis – by Stephanie Rubino, ND

– by Karen Jensen, ND

32 My Mother’s Table

20 Overcoming Postpartum Depression – by Stephanie Rubino, ND

25 SIBO – When Good Bacteria Go Bad – by Jennifer Brix, ND

41 Stress Eating Summertime Tips on How To Minimize Your Family’s Sugar Intake – by Marita Schauch, ND

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28 Can You Fake Fasting?

– by Kate Rhéaume

– by Karlene Karst, BSc Nutrition

High Blood Pressure, the Silent Killer – by Karen Jensen, ND

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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.

KAREN JENSEN, ND

MARITA SCHAUCH, 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 author or co-author of seven books, her most recent is Women's Health Matters: The Influence of Gender on Disease.

Dr. Marita Schauch is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions.

She also co-authored The Adrenal Stress Connection.

In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices.

KARLENE KARST, BSc Nutrition

.

JENNIFER BRIX, ND

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

Dr. Jennifer Brix is a licensed naturopathic doctor.

She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.

KATE RHÉAUME, ND

ARYA SHARMA, MD/PhD

Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002.

She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.

Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta.

He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.

JULIE REIL, MD 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.

STEPHANIE RUBINO, ND Dr. Stephanie Rubino operates a general naturopathic practice with a focus on women’s health, pediatrics, and digestive health.

She has a special interest in educating the public and other health professionals about a range of health topics and natural health product issues.

GAETANO MORELLO, ND

MICHAEL LYON, MD

Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver.

He is the first naturopathic doctor to hold such a position at a major North American hospital.

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary 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 Cheeseman Editorial Assistants: Brinda Navjee, Joy Yagi Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, Jessica Ranallo, Mark Cawker PUBLISHED QUARTERLY BY Women’s Voice Magazine 104–3686 Bonneville Place Burnaby, BC V3N 4T6

ADVERTISING POLICY

• KAREN JENSEN, ND

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

• KARLENE KARST, BSc Nutrition

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

For general inquiries, please email us at info@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®

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• KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER BRIX, ND • ARYA SHARMA, MD/PhD • STEPHANIE RUBINO, ND • MICHAEL LYON, MD

Cover Photo: Darren Hull

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PRESERVING & FERMENTING – the real reason to endorse the Mediterranean diet Through the years, we’ve learned so much about the benefits of the Mediterranean diet, with olive oil, fresh vegetables, oily fish, and rustic whole grains. The Mediterranean diet is connected to lower cholesterol, better brain function in men with heart disease, reduced risk of late-onset Crohn’s disease, a better quality of life for people with chronic diseases such as diabetes – and that’s just a few of the diet‘s benefits! But, could we have missed an

additional factor that makes Mediterranean-style eating healthier, such as how the countries in the region preserve their food? Sun- or air-drying vegetables and grain remove water that can facilitate the growth of harmful bacteria. Saltcuring or smoking also acts to inhibit bacterial growth by squeezing out water, as does sugar, when used to preserve fruit. Lastly, there’s the fermentation process by which pickles, yogurt, vinegar, and wine is created.

Fermentation creates healthy bacteria as it kills unhealthy microbes, resulting in a better-balanced, healthier gut biome. So, as we extol the virtues of eating the way the French and the Italians do… let’s not forget the ways these cultures preserve and ferment their foods, without the Western use of additives and preservatives!

Are you a

CHICKEN WASHER? To wash or not, it’s up to you!

Many of us grew up with mothers who instructed us to wash our chicken meticulously before cooking it. You may want to rethink washing chicken before you prepare it. According to the USDA, it’s safer to skip washing the chicken. Why? Because washing tends to spread bacteria all over the kitchen, making it more likely to contaminate hands, dishes, and food.

Indeed, one government study found that:

60 26

% of chicken-washers had

deposited bacteria in their sink

% had transferred the germs

to their salad greens

SUMMER 2020 | WOMENSVOICEMAGAZINE.COM

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MENTAL &

PHYSICAL HEALTH

in our ever-changing world

BY KAREN JENSEN, ND

People all over the globe already felt overwhelmed with demands of work, family, and finances, and now we are experiencing an unprecedented event that is increasing the worries in ways we could never have imagined. As a mother, grandmother, and naturopathic doctor, I very much understand the stress and concerns in these uncertain times. The most important aspect to remember is there are always things you can do to help yourself and your family.

NOW, ONE OF THE MOST IMPORTANT THINGS WE CAN ALL DO FOR OURSELVES AND LOVED ONES IS TO MAINTAIN A MENTAL/EMOTIONAL CALM. PRIME MINISTER CHURCHILL DURING WWII INSPIRED A NATION TO HAVE THE RESOLVE TO GET THROUGH ONE OF THE HARDEST TIMES IN HUMAN HISTORY – HIS SLOGAN WAS “KEEP CALM AND CARRY ON.”

You might ask, “Why is it so important to stay calm during such uncertainty?”

The simple answer is: Psychological stress is toxic to the immune system.

To worry and panic over things that “might happen” or “could happen” is unnecessarily exacerbating the fear and weakening your immune system.

Perceived fear causes the same cascade of stress hormones to course through the body as “actual” stress; one study reports that perceived stress is more damaging to the immune system than actual stress.

In this particular study: Group one had low ACTUAL stress with no stress conditions beyond the ordinary.

Group two had high ACTUAL stress with unusually high stressful circumstances.

Group three had high PERCEIVED stress with low-to-normal actual stress levels, but they perceived their lives as being highly stressful.

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THE GROUP WITH HIGH PERCEIVED STRESS TESTED 80% FEWER PROTECTIVE ANTIBODIES IN THEIR BLOOD THAN EITHER OF THE OTHER TWO GROUPS. ANTIBODIES ARE PROTEINS THAT BIND TO FOREIGN SUBSTANCES THAT INVADE THE BODY, SUCH AS VIRUSES AND BACTERIA.

SOME SUPPLEMENTS CAN HELP SUPPORT THE BODY DURING STRESSFUL TIMES

Adrenal support provides the foundation to combat the adverse physiological effects of stress hormones and then, if you are still feeling worried or anxious, natural GABA or L-theanine can help provide extra support to calm the nervous system.

Individual nutritional status plays a significant role in the defense against infectious diseases. Do your best to choose fresh vegetables and fruits, whole grains, and proteins, and try to avoid all junk foods and focus on high-nutrient-based foods.

IMMUNE SUPPORT There are also some natural supplements that research has shown to help support the immune system to protect from, or decrease, the severity of virus infections.

Selenium (Se) is an essential micronutrient necessary for human and animal health due to its ability to support the antioxidant defense systems. However, problems related to Se deficiency are emerging worldwide, and some sources suggest that one in seven people are selenium deficient.

In one study on selenium deficiency, one of the authors (Dr. Beck) stated: “We believe our latest findings are both important and potentially disturbing, because they suggest nutritional deficiencies can promote epidemics in a way not appreciated before.”

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When you are continually feeling stressed (perceived or actual), the brain produces a cascade of powerful chemicals that leave you more vulnerable to infections and other diseases. There is a DIRECT and MEASURABLE connection between your immune system strength and the way you react to the world around you. Merely controlling your response to situations and adapting accordingly may go a long way to help protect and preserve your health on many levels.

SUGGESTIONS TO HELP COMBAT STRESS It is crucial to find an activity that you find calming and relaxing to stay centered.

Many people find prayer, meditation, walking in nature, a bike ride, virtually connecting with family or a good friend, music, or exercise can help maintain the calm.

Vitamin C supports immune functions and protects against infection. Controlled trials to date have reported that there was a significantly lower incidence of pneumonia in vitamin C supplemented groups. The Department of Critical Care Medicine at Zhongnan Hospital of Wuhan University recently registered a phase 2 clinical trial on the NIH US National Library of Medicine, ClinicalTrials.gov, to test the efficacy of vitamin C infusions for the treatment of severe acute respiratory infection. The study will be completed on September 30, 2020. Vitamin C is an antioxidant that may help prevent cytokine-induced damage to the lungs.

Cytokines are small proteins released by cells, which trigger inflammation and respond to infections. The description further states that insufficient vitamin C is related to an increased risk and severity of influenza infections.

N-acetyl-L-cysteine (NAC) is an antioxidant that has been shown to inhibit the replication of viruses and viral-induced production of pro-inflammatory molecules.

Vitamin A has often been called an “anti-infective” vitamin, and many of the body’s defenses against infection depend on an adequate supply. Also, a study reported that vitamin A supplementation reduced morbidity and mortality in different infectious diseases.

Therefore, vitamin A could be a promising option for the treatment of viral infection and in the prevention of lung infection.

Quercetin has been shown to reduce susceptibility to viral infection and it also exhibits an inhibitory effect against some influenza viral strains in the early stages of the disease.

Vitamin D has a role in maintaining bone integrity, and it also stimulates the maturation of immune cells. A high number of healthy adults have low levels of vitamin D – those who live in northern climates, people who are housebound or institutionalized, and older adults who have limited exposure to sunlight. Vitamin D could work as another therapeutic support to help with the immune system.

Zinc is a dietary trace mineral and is vital for the maintenance and development of immune cells. Zinc deficiency increases susceptibility to infectious diseases. Studies have found that zinc can efficiently impair the replication of a variety of RNA viruses.

Please remember, this is a global problem – we are all in this together.

Stay calm, take care of what you need to do for yourself and your loved ones, then ask, “How can I help others?”

In addition to the above suggestions, please follow the recommendations of reliable sources such as the CDC, WHO, and your local government to ensure we spread nothing, but support and kindness.

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blending science & traditional

medicine

BY JENNIFER BRIX, ND

Naturopathic doctor, Jennifer Brix, has a passion to empower her patients to focus on prevention, and to help them make healthy and sustainable choices, so they can minimize their impact on the environment.

As a naturopathic doctor committed to my patients’ health and dedicated to continually learning and growing, you’d think I have a life story in which I had a flashbulb moment.

A moment where I said, “Yes, I want to be a naturopathic doctor, and this is my calling,” but this career choice happened by accident.

I was brought up on Vancouver Island, by two modest, hardworking entrepreneurs, and I am blessed to say that I had a childhood free of illness, and a family who made healthy lifestyle choices for me. Growing up, I spent a lot of time with my grandparents on their property, developing a love of nature. I had no siblings to play with, so I wandered around – often barefoot – in the forests and meadows, and by the streams and the ocean. I learned how to listen and observe, and truly experience how everything intricately existed in a balance.

I became fascinated by how things worked in my environment, but also the human body, and I had a hard time dialing into what I wanted to “be.” As a result, I started my academic career in a pre-medicine program at the University of Victoria, knowing this could provide many options. I could be a veterinarian, chiropractor, heart surgeon, or even a marine biologist.

I found inspiration in everything from genetics and molecular biology to human anatomy and invertebrate physiology. However, I always had a nagging desire to make a difference in my community, so I began to focus on how I could mesh it all together.

“THE GREATEST THREAT TO OUR PLANET IS THE BELIEF THAT SOMEONE ELSE WILL SAVE IT.”

It wasn’t until my fourth year of university that things truly started to fall into place.

To further amp up my resume for the next stage of school, I began volunteering for a local naturopathic doctor. I had no idea what this type of practitioner was, but something clicked. My job involved taking peer-reviewed clinical research on natural remedies and organizing it into digital files. Although this sounds tedious and ho-hum to most, I suppose this was my flashbulb moment.

I spent countless hours learning how supplements such as vitamin C, ashwagandha, magnesium, and licorice root could be used to treat certain diseases, but more importantly, how they were helping people get better. The science was there, but all of the terrible side effects were not.

Naturopathic medicine united my passion for health because the research showed that these supplements treated the core cause of disease and was backed by science. My analytical, evidence-based mind now felt alive, filled with passion and purpose.

I always believed that you couldn’t pursue happiness, but rather, you create it yourself.

I had found my purpose, finally, and that deep, longlasting sense of fulfillment allowed that happiness to follow. One day, I will strive to have property, much like my grandparents did, and practice, or at least attempt, biodynamic farming.

– ROBERT SWAN, AUTHOR I entered the UVic co-op program, and had my first placement at St. Paul’s Hospital in Vancouver. After eight months, at the age of 18, my work on how immunosuppression works in heart transplants was published in two prestigious medical journals. Being published paved the way for future job placements, and after my fourth work term in Winnipeg at the National Microbiology Lab, my research supported the development of a bacterial meningitis vaccine. My projects were paving the way to work in allopathic medicine.

MY INNER CONFLICT I found myself working in a cardiology ward, but I was not feeling happy or fulfilled. Plus I never spoke to a patient who could have, or did, benefit from all my years of research.

There was a significant disparity in what I was seeing, doing, and feeling. It also tugged at my heartstrings to know my funding was coming from BigPharma, whose beliefs did not pair well with my core values. I wanted to help people more directly and experience their success.

Maybe they would share this success with others, helping more people than I could ever dream of.

AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE Several months later, I began the next chapter in my life’s work at one of two naturopathic medical schools. Over the next four years, I learned more than I thought possible and I began to practice the tenets of Naturopathic Medicine personally. One that I gravitated towards was Prevention. I knew that wearing a helmet can help prevent hurting your head if you fall off your bicycle and putting leftovers in the fridge helps prevent mold from growing too quickly.

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Prevention is everywhere, and we actively practice it. Still, we have stepped away from trusting Prevention when it comes to our health and it is compromised by convenience, popularity, and immediate (but often temporary) gratification.

Some may argue it is far too expensive to practice preventive health care, but the toll on our health care system would suggest otherwise. The Canadian Medical Association Journal has plainly stated that Prevention is the key to health system sustainability. Prevention can help make populations healthier, reduce health system strain, and contribute to economic sustainability. But Prevention goes deeper than human health; it extends to our surroundings.

“WE MAY NOT BE LIVING IN A SUSTAINABLE AGE, BUT WE ARE LIVING IN THE AGE OF SUSTAINABILITY.” – JEREMY L. CARADONNA, AUTHOR In the 80s, when I was growing up, Greenpeace was all over the news, many well-known animal species were becoming endangered, and the climate change movement was beginning. In elementary school, I helped start the first “Recycling Club,” and spent countless weekends volunteering at nature sanctuaries and the local SPCA. I later joined LIFEboat Flotilla, which taught me to be proactive and a critical thinker as a young citizen.

This week-long discovery on a sailboat along the Pacific Coast explored concepts of global sustainability, marine conservation, ecological diversity, and Native culture.

I was lucky to have a notable mentor during this experience, Dr. Jane Goodall. These events culminated in my desire to try to impact at least one person as much as I had been affected in these formative years of my life. And to live more sustainably.

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BUY LESS, CHOOSE WELL Sustainability by definition is the avoidance of the depletion of natural resources in order to maintain an ecological balance. Currently the global population consumes 2.5 times the resources that the earth can sustainably support. And each year, an estimated one-third of all food produced – equivalent to 1.3 billion tons – ends up rotting in stores or at the homes of consumers, or spoiling due to poor transportation and harvesting practices. To add, the food sector accounts for around 26% of total greenhouse gas emissions, with commercial animal products making up more than half of this.

I am personally not a vegetarian, and I love my morning bone broth for its health benefits, but I do recognize that reducing consumption of animal products can filter down to benefiting Mother Earth. Shifting meals to being more plant based can save resources, and our individual decisions do add up.

What you put into your body extends to supplements. Part of my job is to help my patients navigate this. Not only are potency, source, and scientific evidence paramount to a great quality supplement, the transparency of the manufacturer and words like LEED, FairTrade, B Corp certified, non-GMO, and certified organic are things to think about. But it can get overwhelming, fast.

My motto is, buy less, and choose well.

I aim to be a locavore as much as I can, continuously create space for nature, and always give back. My love of life informs my travels, where I try to volunteer whenever possible. I have had enriching experiences trekking across Kenya for African elephant awareness, providing medical support for children in Nicaragua, building homes for families in Mexico City, and caring for abused and neglected animals in Ecuador.

And while at home in Kelowna, I am a member of the Yacht Club Environmental Committee, which recently received Clean Marine certification, successfully eliminated all plastic straws, and continues to be a steward of the lake.

Giving back feels good. Perhaps it’s another preventative health biohack. But giving is truly good for our health and a wide range of research has linked different forms of generosity to better health.

“WE CANNOT SOLVE OUR PROBLEMS WITH THE SAME THINKING WE USED WHEN WE CREATED THEM.” – ALBERT EINSTEIN, PHYSICIST Fast forward 20 years from the days of gene sequencing and heart transplanting, and I am happily practicing sustainable medicine. As a naturopathic doctor, I have a general family practice with a focus on hormonal, digestive, and brain health.

I am passionate about addressing the root cause of imbalance, blending scientific knowledge with traditional medicines.

In following what Hippocrates coined, let food be thy medicine, food is always part of my treatment plans. I aim to teach

my patients that making good food choices matters. We must return to the basics of eating what Earth provides – food that is grown and raised, rather than manufactured and processed. This has pushed me to become part owner of a national bone broth company, which I helped transform into an organic, sustainably packaged, environmentally conscious, real food.

We are currently striving to implement this functional food into meal plans at local hospitals, coincidentally where my journey began.

On a typical day, you’ll see me traveling to my clinic, Brix Wellness, on my scooter with a travel mug full of warm bone broth.

I can’t wait to get to the clinic where I work alongside my chiropractor husband and a team of health professionals who have more fun than any other clinic I’ve experienced!

I always believed that you couldn’t pursue happiness, but rather, you create it yourself.

I had found my purpose, finally, and that deep, long-lasting sense of fulfillment allowed that happiness to follow.

Living with an ATTITUDE OF PREVENTION and making SUSTAINABLE CHOICES is laudable and now more practicable than ever.

Here are a few small steps you can try for yourself and the planet: 1. Start composting. Buy an under-the-counter container for your compostable material.

If you do not have a composting service in your area or a backyard to do it yourself, there are composting facilities available for content to be dropped off.

2. Volunteer during your travels. Air travel contributes to close to 1 billion tons of greenhouse gas emissions. If you can give back to the places you visit, you will find more purpose in your travels, and help the global community.

3. Try going plastic free for one year. You will feel good doing it and will be amazed by how much plastic exists in your world.

4. When it rains, leave watering cans outside to collect water. Use this rainwater to water your indoor plants.

5. Buy metal or bamboo straws. Or if you have stale bucatini pasta hanging around, use these to sip or stir your drinks!

6. After using your oven, keep the door open a crack to help warm your home. This is especially nice in the wintertime after baking something delicious!

7. Become an Ecoholic. Love the planet and be mindful that everything you purchase can have a positive or negative impact. From your food choices to your supplements, make preventive health a priority!

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A Creative Life is a Healthy Life

?

DID YOU

KNOW

Have you ever experienced the wonder of getting lost in a creative activity? If not, you’re truly missing out! Painting, designing a garden, woodworking, knitting, baking – these are just a few examples of the ways we can lose ourselves (and all track of time) in the rhythms of a creative process. What’s more, studies also show that those of us who don’t have a creative outlet may be cheating ourselves out of a robust health habit.

so do those who consider themselves mere dabblers. The trick is to find the forms of creative expression that inspire you. Then, suspend any tendency to overjudge your work – focus more on process than results. But honor your creativity by giving it time to develop and flourish. According to researcher, Christine Strang, a professor of neuroscience at the University of Alabama in Birmingham, your creative practice should benefit from the same commitment you bring to your work, your exercise, and the time you spend with family and friends.

According to art therapy research done by Drexel University and others, the advantages of taking up an artistic hobby, and creative pursuits are immense, like stress reduction, to name one. They also enhance self-image and strengthen our problem-solving abilities.

“Creativity in and of itself is important,” Professor Strang says, “for remaining healthy, remaining connected to yourself, and remaining connected to the world.”

Except, of course, for

THOSE BRILLIANT TIMES OF “FLOW,” WHEN YOUR CREATIVITY BLISSFULLY DISCONNECTS YOU FROM EVERYTHING, BUT THE TASK AT HAND!

Art therapists say you don’t have to devote a lot of time to creativity either to enjoy its benefits, and you don’t have to be uniquely talented.

Full-time, capital-A artists certainly enjoy the benefits of their work, but

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Hemp Seed Basil Pesto Servings: 1

Prep time: 10 mins

GF

V

DF

Cook time: 5 mins

Pesto reminds me of my father-in-law’s garden that bursts with fresh basil every August. One of the best ways to savor all the basil throughout the winter months is to turn it into pesto and freeze. Rather than pine nuts, I use hemp seeds to add a nutty flavor and extra nutrition, thus making this sauce even more satisfying, complete, and delicious by delivering healthy fats and protein.

INGREDIENTS 3 cups tightly packed fresh basil 2 cloves garlic, chopped ½ cup hemp seeds ¼ cup nutritional yeast or freshly grated parmesan cheese Juice of 2 medium lemons ¼ cup olive oil ½ tsp salt A pinch of black pepper 4 Tbsp water (to thin out the pesto, if required)

DIRECTIONS 1 Place the basil, garlic, and hemp seeds into a food processor.

Pulse for one minute to help break down the basil.

2 Add all the remaining ingredients. Process until smooth, adding one tablespoon of water at a time if you want to thin out the pesto.

3 Adjust the seasoning. At this point I added a pinch of salt for more flavor.

4 Enjoy right away as a dip or use in pasta dishes.

5 Refrigerate the leftover in an airtight container for up to 5 days.

Summer Orzo Salad Servings: 4+

Prep time: 15 mins

V

DF

Cook time: n/a

I created this recipe a few years back and it quickly became a family favorite that I usually make for special gatherings. The dressing is so versatile and can be used with any salad. It makes a great side dish or you can even eat it as your main entrée as the combination of beans, arugula, and orzo make it a complete meal.

INGREDIENTS 2 cups cooked orzo 1 can cannellini beans 1 large cucumber, cubed 1 cup baby tomatoes, sliced ¼ cup capers 1/3 cup feta cheese, crumbled 4 cups arugula, fully packed

DRESSING Juice of 2 lemons 1/3 cup olive oil 2 Tbsp white wine vinegar ½ tsp oregano Salt and pepper to taste

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DIRECTIONS 1 In a large bowl, combine cooked orzo, navy beans, cucumber, baby tomatoes, capers, and feta cheese.

2 For the dressing, combine lemon juice, white wine vinegar, olive oil, cumin, salt and pepper into a mason jar. Shake well until all the ingredients are mixed.

3 Add the arugula and the dressing to the orzo mixture and toss to combine. Adjust the seasoning.

4 Cover and refrigerate the salad for at least 2 hours before serving.

This way all the flavors will come together.

5 Enjoy!

WOMENSVOICEMAGAZINE.COM

©Karlene Karst, BSc Nutrition

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Overcoming

POSTPARTUM DEPRESSION

BY STEPHANIE RUBINO, ND

Becoming a new parent brings a host of feelings. Happiness, excitement, worry, and feeling overwhelmed are very common emotions that can occur when a new life becomes part of a family. With the multiple changes that can take place, up to 75% of mothers may experience the “baby blues.” Feeling tired, unsure, and anxious, plus crying for no reason, are common during this time.

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ften beginning a few days after childbirth, the “baby blues” can last for a few weeks and generally resolves on its own. However, around 7–20%, of mothers in the US experience a more intense condition known as postpartum depression (PPD).

Lasting more than two weeks, PPD is a major depressive disorder that can begin during pregnancy, or within four weeks and up to one year postpartum (after birth). Common signs and symptoms associated with PPD include a depressed mood, sleep deprivation, changes in weight or appetite, loss of interest in things that would normally bring pleasure, feelings of guilt worsened by not bonding with baby, irritability, concentration difficulties, and recurrent thoughts of death or suicide. Without a doubt, women who experience these signs and symptoms, must seek advice from their health professional for proper evaluation and support.

There is no sole cause for postpartum depression. Rather its occurrence may be due to a combination of biological, social, genetic, and psychological factors. Causes may include hormonal imbalances, hypothalamic-pituitaryadrenal (HPA) axis dysfunction, abnormalities of maternal brain chemicals (neurotransmitters), thyroid concerns and genetic susceptibility.

As there is no single factor that contributes to PPD, there is also no single treatment suitable for each woman. Every mother has her very own trigger(s) and thus must be cared for individually. Solutions for the prevention and treatment of PPD may include home health visits, psychotherapy, social support from family and friends, pharmaceutical treatment, exercise, acupuncture, massage, nutrition, and/or certain natural health products.

As you work with your health care team to determine your best path to health, consider these important steps for a healthy postpartum period.

UP TO 75% OF MOTHERS MAY EXPERIENCE THE “BABY BLUES.”

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SECURE SUPPORT

THE RESEARCH HAS SHOWN THAT THE BIGGER THE SOCIAL NETWORK A MOTHER HAS, THE LESS POSTPARTUM DEPRESSION OCCURS.

You are not alone. Emotional, mental, and physical well-being during pregnancy and beyond strongly depends on the support provided from family, friends, and community members. A lack of social support can be associated with postpartum depression, and research has shown that the bigger the social network a mother has, the less postpartum depression occurs. This support is critical to adjusting to not only new childcare responsibilities, but also the tasks and emotions of everyday life.

The inclusion of psychological counseling and interventions like cognitive behavioral therapy has also been shown to provide numerous benefits such as reducing the number of individuals with PPD and improving symptoms associated with the condition. Secure your support by talking to others, especially other mothers who have experienced PPD. Also reach out to family and friends for help with household tasks and child care, and seek professional therapy for further support.

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“Mother and Baby” program that included exercise and parenting education, while another group received the parent education only. At the end of the trial, there was significant improvement in well-being scores and depressive symptoms in the exercise and education group compared to those who only received the education. These effects lasted for four weeks after the program’s completion and there was a 50% reduction in the number of women who were at risk for PPD.

GET MOVING

In the weeks following childbirth, it’s important to take it easy. Relax and sleep as much as you can!

When it’s safe to do so, start to engage in physical exercise. Research has shown that physical activity during pregnancy and the postpartum period is a safe approach to achieve better psychological well‐being and to reduce postpartum depressive symptoms.

In one randomized trial, one group of mothers were assigned to an 8-week

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SUPPORT THE GUT-BRAIN CONNECTION

There is a very important connection between our brain and our gut known as the “gut-brain axis.”

In fact, the gut is often referred to as the “second brain.”

The microbiota in the gut (healthy bacteria) can communicate to the brain through different mechanisms. One way is through the production of neurotransmitters such as serotonin, dopamine, and GABA, which play a significant role in regulating mood.

The gut microbiota may also impact stress reactions by influencing the activity of the HPA axis and the release of stress hormones.

When the gut microbiota is balanced, and the HPA axis is normalized, stress hormones are reduced. Therefore, supporting a healthy microbiota may play an important role in improving overall brain function and mood. The use of prebiotic and probiotic foods, and THE USE OF PREBIOTIC probiotic supplements are AND PROBIOTIC FOODS, AND PROBIOTIC key to maintaining a healthy SUPPLEMENTS ARE microbiota. One particular KEY TO MAINTAINING probiotic strain, Lactobacillus A HEALTHY MICROBIOTA. rhamnosus HN001, has been shown to significantly lower

Either on your own or with other mothers, engage in a variety of activities such as walking, swimming, yoga, and strength-training exercises. Keep the activities comfortable and fun!

depression and anxiety during the postpartum period. Support your gut-brain connection by consuming more foods such as yogurt, kefir, miso, sauerkraut, and kombucha, and consider the use of a high-quality probiotic supplement.

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FOOD FOR YOUR MOOD

Overall mental health can be supported by following a diet that provides key nutrients for brain health.

Fundamental strategies include incorporating an antiinflammatory diet, consuming nutrients that support neurotransmitter production, and as discussed, supporting a healthy microbiota. Although it can be challenging to monitor what you are eating as you adjust to life with a new baby, it can be very helpful to follow a nutrition plan that incorporates high-quality proteins, in-season fruits and vegetables, unrefined grains and healthy fats.

Drinking water, bone broth, and herbal teas is also beneficial, while avoiding sugar, trans fats, refined carbohydrates, and processed meats. There are also associations between an increased risk for PPD and low intake of nutrients such as folate, B-vitamins, iron, omega-3 fatty acids, and vitamin D. Unfortunately food sources may not always be enough to meet the daily needs of these nutrients, so look to incorporate nutritional supplements to avoid deficiencies that may increase your risk of postpartum depression.

POSTPARTUM DEPRESSION can not only affect mothers, but also fathers. If you, or someone you know, is at risk or suffering from PPD, remember that there are solutions. Take the first step and speak to your health professional. Remember to care for yourself and secure support from others. Although it might take time, you can experience positive changes and enjoy life with your family.

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SIBO When Good Bacteria Go

Bad

BY JENNIFER BRIX, ND

SIBO stands for small intestinal bacterial overgrowth.

It occurs when bacteria colonize upper parts of the small intestine – a place where very few microbes should be living. When bacteria reside in this area, they are allowed massive access to the food we consume, because they live in an area of the gut where nutrients have not yet been absorbed into our bloodstream. This access allows for SIBO bacteria to “steal” our food, and through fermentation, produce a sometimes extremely uncomfortable end product – gas. Bloating is another common symptom of SIBO, and the bloating occurs relatively soon after eating (within the first two hours). Other common symptoms include digestive pain, flatulence, altered bowel function, and malabsorption. All of these uncomfortable side effects can lead to more serious ones, such as brain fog, low energy, moodiness, osteopenia, and depression, so it is crucial to get SIBO under control and treat it right away!

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A diagnosis of SIBO is typically done through a breath test, after which a standard protocol is followed. Although a diagnosis through your health professional is essential, here are some dietary changes that can start giving you relief:

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OPTIMIZE STOMACH ACID LEVELS. The pH in our stomach is meant to be very low (or acidic) and has many functions, including protecting our body from pathogens ingested in food or water. As we age, or are under stress, and even when we eat certain foods or take certain medications, stomach acid levels can decline. Subsequently, when food then migrates down into the small intestine, if the environment is not acidic enough, it will not be as effective in inhibiting bacteria from living in this area. Apple cider vinegar or betaine hydrochloride in food or supplement form, can be taken with meals to help promote a healthy stomach acidic pH as well as create an environment less conducive to SIBO. ERADICATE SIBO. Several nutraceuticals show promise and seem to be effective at killing the organisms involved in SIBO. Garlic extract, emulsified oregano, and berberine, among others, can help weaken those nasty bugs.

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REPLENISH GOOD BACTERIA. Last, but not least, is the re-introduction of good bacteria. Not only do they contribute to replenishing the bacteria in the large intestine, but studies also suggest that certain strains of bifidobacteria may help reduce symptoms of SIBO and, perhaps more importantly, not recolonize the small intestine. Bifidobacterium longum BB536® is the “golden child” of probiotics, so when supplementing with probiotics, it is vital to choose a product that does not include prebiotics so as not to feed SIBO at the same time.

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HIGH-FODMAP FOODS

LOW-FODMAP FOODS

Artichoke, asparagus, cauliflower, garlic, green peas, leek, mushrooms, onion, sugar snap peas

Aubergine/eggplant, beans (green), bok choy, capsicum (bell pepper), carrot, cucumber, lettuce, potato, tomato, zucchini

Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon

Cantaloupe, grapes, kiwi fruit (green), mandarin, orange, pineapple, strawberries

DAIRY AND ALTERNATIVES

Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yogurt

Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein)

PROTEIN SOURCES

Most legumes/pulses, some marinated meats/poultry/seafood, some processed meats

Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh

BREADS AND CEREAL PRODUCTS

Wheat/rye/barley-based breads, breakfast cereals, biscuits, and snack products

Corn flakes, oats, quinoa flakes, quinoa/rice/corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley-free breads

High-fructose corn syrup, honey, sugar-free confectionery

Dark chocolate, maple syrup, rice malt syrup, table sugar

Cashews, pistachios

Macadamias, peanuts, pumpkin seeds, walnuts

VEGETABLES FRUITS

SUGARS/ SWEETENERS AND CONFECTIONERY NUTS AND SEEDS

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KEEP YOUR BOWELS MOVING WELL. Another risk factor in SIBO is a sluggish bowel. When peristalsis, or the waves of smooth muscle contraction along the length of the colon, is impaired, bacteria can migrate up into the areas where they should not exist. Enteric-coated peppermint oil with caraway aids in the relaxation of smooth muscle and improve this migrating motor complex.

Other prokinetics (supplements that help acid reflux) include ginger and 5-HTP.

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REMOVE THEIR FOOD SOURCE. The bacteria which create SIBO love to eat, and when they eat, they ferment.

Fermentable foods are therefore going to be their best friend and your worst enemy. Many people are not aware of this fact, but FODMAPs are foods that are highly fermentable. The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, and a lowFODMAP diet helps reduce the symptoms of SIBO and irritable bowel syndrome (IBS).

FOOD CATEGORY

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DESTROY BIOFILMS. Biofilms are slimy extracellular matrices that allow bacteria and other organisms to protect themselves from harmful factors in the environment, such as antibiotics and the host body’s immune system. Specific enzymes in supplement form, when taken on an empty stomach, can assist in the digestion of these biofilms, making the organisms more susceptible to antibacterial treatments that are dispensed in SIBO treatment protocols.

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CAN YOU

FAKE

FASTING?

BY KATE RHÉAUME, ND

RAISE YOUR HAND if you’ve heard someone mention intermittent fasting in the last week. Is every hand up? I would imagine, yes, because that’s how popular intermittent fasting is right now. The interest in and popularity of this eating regimen has exploded, and the trend is showing no sign of slowing.

Although delaying breakfast or taking the occasional day off food is hot for its weight loss potential – eat less, lose weight, duh – I have become intrigued with it for many different reasons.

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While currently researching and writing a guide to longevity science, I also have a keen interest in dementia prevention, since my Dad had Alzheimer’s. Research suggests that periodic fasting could help achieve both of those goals. Besides exercise, of all the researched methods for extending lifespan and healthspan, the one that comes closest to being the fountain of youth is only eating less. I know, I know. I’m groaning, too.

WHAT HAPPENS TO YOUR BODY WHEN YOU FAST? Once the body has gone roughly 12 hours without food, the body’s metabolism shifts to a different gear. This is characterized by the production of unique metabolic enzymes, including one called 5’-AMPactivated protein kinase (AMPK). AMPK is the metabolic master switch.

It tells cells to stop storing fat and instead convert that fat to energy.

Another key to the longevity benefits of eating less may be simply a slowing of metabolism. I know this sounds counter-intuitive, as a slow metabolism is associated with gradual weight loss. But it’s the live fast, die young principle: think about small, speedy, short-lived creatures like mice compared to large, slow, long-lived animals such as elephants. By slowing metabolism, we also minimize the production of age-accelerating free radicals and other unhealthy biological by-products.

Not eating for more extended periods, such as 24 hours, also triggers a process called autophagy, a form of metabolic housecleaning, by which the body clears out cellular junk, including the misfolded brain proteins associated with poor neurological and brain health.

16 hrs

When it comes to fasting research, animal studies are all well and good since researchers can completely control the food intake of the test subjects. In human studies, there is a specific challenge that comes up repeatedly: compliance. Cut back on food intake too much or too often, and people tend to drop out of the study.

It’s just too hard to be sustainable long term, for all but the very hardcore.

Eating less for the rest of your life is probably not going to catch on. But maybe you can fake it. Some natural and pharmaceutical compounds produce the same metabolic changes in the body as fasting. These are called caloric restriction mimetics, and there are three leading contenders in this exciting new league.

Caloric restriction (CR) is a reduction of energy intake, typically of 30–50%, without causing malnutrition.

In studies on animals of various species, this has produced dramatically impressive results in terms of lengthened lifespan and health maintenance.

8 hrs

IN A CLASS OF THEIR OWN Resveratrol is the vital antioxidant

found in grapes, mulberries, and the Japanese knotweed plant. The purported benefits of red wine, a vital component of the uber-healthy Mediterranean diet, are primarily attributed to this compound.

Like fasting, resveratrol supplementation appears to reduce the sleeping and the resting metabolic rate. It also has been shown to activate AMPK, as well as other health and longevity promoting proteins that typically only peak during periods of fasting or exercise. The early human clinical trials on resveratrol have been small ones, but very promising. In overweight people, 150 mg per day resulted in effects of mimicking fasting, including lowered triglycerides, liver fat levels, and a slight decrease in blood pressure.

150 mg of resveratrol per day resulted in effects of mimicking fasting, including lowered triglycerides, liver fat levels, and a slight decrease in blood pressure.

Throughout the world, metformin is one of the most commonly prescribed medications for diabetes. Beyond blood sugar control, researchers discovered that people taking this prescription were living, in good health, a few years longer than expected. An extensive investigation of metformin users aged 60–80 showed improvements in rates of dementia and heart disease. Like resveratrol, the off-label benefits of metformin is its ability to activate the same special enzymes as fasting and exercise. This has made the drug popular among the non-diabetic, Silicon Valley types looking for a health and fitness edge. Since currently, metformin’s primary official use is diabetes, your health professional is unlikely to prescribe this to you unless you have elevated blood sugar.

Fortunately, there is an excellent natural alternative.

Berberine is a naturally occurring compound, and the active constituent found in ancient herbal remedies such as barberry, goldenseal, and Oregon grape.

Despite having different structures, berberine and metformin (metformin is an oral diabetes medicine that helps control blood sugar levels) appear to have almost identical actions in the body. The blood sugar-lowering power of berberine is comparable to metformin, based on head-to-head studies. With that said, it’s essential to point out that you should not take metformin or berberine while fasting since blood sugar can drop too low. Berberine is available without a prescription at natural health stores, and it has been shown to reduce waist circumference, body weight, blood pressure, triglycerides, and improve insulin resistance in people with metabolic syndrome.

Again, the wide-ranging benefits of berberine are derived from the “fasting in a bottle”

effect, namely activating those game-changing metabolic enzymes. Berberine has a few other tricks up its sleeve, as well. It exerts significant anti-inflammatory effects, especially in fat tissues. Carrying excess pounds is accompanied by a low-grade chronic inflammation state, and inflammation of any kind is notoriously age-accelerating. Berberine also helps with the removal of damaged proteins and other cellular debris, such as old mitochondria. Mitochondria are the tiny powerhouses in every cell of the body, so keeping them running as efficiently as possible is central to living longer and healthier.

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Staying Calm

in CRISIS

BY STEPHANIE RUBINO, ND

Women’s Voice magazine has done a remarkable job educating its readers about the causes and consequences of stress. Every day women, men, and even children experience the negative impact that chronic stress can have on physical, mental, and emotional health. Eating a balanced diet, incorporating physical movement, and in some cases, seeking support, provide significant support during stress. The use of specific natural health products can also help offset the impact of stress, so let’s review a few key supplements that can help us stay calm in a crisis.

5-HTP Serotonin is a key neurotransmitter that influences mood, appetite, sleep habits, and pain tolerance. The body normally converts the amino acid tryptophan into 5-HTP and then into serotonin. Low serotonin levels are associated with health concerns such as mood disorders, obesity, fibromyalgia, poor sleep quality, and migraines. Supplemental 5-HTP, often derived from the seeds of the African plant Griffonia simplicifolia, provides a more direct route to improving serotonin levels. 5-HTP helps promote healthy mood balance and improve sleep difficulties. It has also been shown to help prevent recurrent migraines and reduce headache intensity, and relieve chronic pain and fatigue associated with fibromyalgia. Speak to your health professional before using 5-HTP as it may not be suitable to use with other agents that increase serotonin. The typical dosage of 5-HTP depends on the condition of concern. In regards to mood balance, 50–100 mg three times daily with food is suggested, while 100–200 mg, 30–45 minutes before bedtime may be recommended to improve sleep quality.

L-Theanine

Melatonin Melatonin is a naturally occurring hormone that maintains our body’s natural sleep-wake cycle. As evening approaches and daylight diminishes, there is a slow release of melatonin into the bloodstream. Melatonin peaks in the middle of the night to maintain sleep naturally and declines by early morning, signaling the body to awaken. Stress, jet lag, and aging, can disrupt our melatonin production and, ultimately, our sleep cycles. Melatonin supplements may be helpful under these circumstances by reducing the time it takes to fall asleep, increasing total sleep time, and improving overall sleep quality. Melatonin should be taken about 1 hour before bedtime and dosing is highly individual, generally ranging from 1–5 mg. Adults and children should start with a low dose, for example, 0.5–1 mg, to observe any particular adverse effects such as nightmares. The dosage can gradually be increased if needed, depending on your overall response.

Specific supplements can help manage the impact that stress will have on the body and mind. Discover if ingredients such as L-THEANINE, GABA, 5-HTP, or MELATONIN, or a combination of these, are suitable for you.

SOMETIMES STRESS IS INEVITABLE, SO ALWAYS MAKE SURE TO FIND WAYS YOU CAN KEEP BEING YOUR BEST SELF.

GABA GABA (gamma-aminobutyric acid) is a vital amino acid that acts as an inhibitory brain chemical, helping to reduce the activity of brain neurons and the central nervous system.

In doing so, GABA helps increase relaxation, reduce anxiety, and improve sleep. Many commonly used anti-anxiety and sedative drugs interact with GABA receptors.

One particular supplement form of GABA is known as Pharma GABA®, a natural form manufactured via a fermentation process that uses Lactobacillus hilgardii – the bacteria used to ferment vegetables in the preparation of kimchi (a traditional Korean dish). Since GABA helps increase alpha brain waves, and decrease beta brain waves, it helps promote a relaxed state with better mental focus and alertness. The typical dosage recommendation is 100–200 mg up to three times daily, or as directed by a health professional.

L-theanine is an amino acid found in tea leaves, such as green and oolong tea, or in supplement form. L-theanine has been shown to have anti-stress effects, specifically helping to reduce anxiety, improve sleep, and enhance attention and focus. These benefits are related to its ability to increase alpha waves in the brain leading to an increasingly relaxed and alert mental state. L-theanine also supports mood by regulating essential brain chemicals such as dopamine, serotonin, and GABA. The typical adult dosage recommendation is between 100 mg up to 400 mg per day, or as directed by a health professional. L-theanine can typically be taken during the day (as it does not cause daytime drowsiness), or before bed.

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My Mother’s

Table

BY KARLENE KARST, BSc NUTRITION

At my mother’s kitchen table, summer meals were prepared with fresh, local produce, and our beef, chicken, and eggs were always from nearby farms.

August was the month to preserve all of the ripe fruit and vegetables to last throughout the winter months.

I still remember the BC fruit trucks coming through our small town. The smell of ripe, juicy peaches is still one of my fondest summer childhood memories. Eating local wasn’t a unique concept to us, and it was merely a way of life. Looking back, I feel so fortunate to have grown up on a farm in Saskatchewan, and while I no longer live in the prairies, I bring local, farmto-table eating practices into our home.

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My Italian in-laws are the greatest gift for local, organic farm-to-table urban living.

They live in Vancouver, and grow a bounty of produce from their backyard vegetable and herb garden. My father-inlaw has an incredible green thumb, meticulously caring and nurturing every leaf and plant. Ripe, juicy figs vines line the house and fence – our kids get so much joy out of pulling the figs and eating them right off the vine. Nourishing kale leaves grow as tall, and the copious amounts of basil make pesto that lasts throughout the winter. Another favorite August tradition is our tomato-picking day. We venture to a farm in Ladner, BC, and collectively pick up to 400 lb of organic locally grown tomatoes. I have been

doing this with my in-laws for over 10 years now, and I just love the experience. It’s a memory I cherish dearly!

Over the years, I have also discovered that tomato picking and the making of the delicious pasta sauce from the freshly picked tomatoes is a serious business for Italians. Ripening, turning, coring, pressing, and finally adding the fresh basil leaves to the hundreds of jars of tomatoes is a family tradition that I hope to pass down to, not only my children, but my grandchildren. Above all, sharing the love of home-made food and creating a table filled with love is near and dear to my heart.

The farm-to-table food movement is not a new one. From about the 1940s onwards, many people started losing touch with where their food was grown. For decades, we enjoyed innovations in food processing, storage, and preserving, which allowed us to eat food produced further and further away from our communities.

ABOVE ALL, SHARING THE LOVE OF HOME-MADE FOOD AND CREATING A TABLE FILLED WITH LOVE IS NEAR AND DEAR TO MY HEART.

In recent years, foodies, home cooks, and famous chefs have started a movement towards cooking with organic, local ingredients sourced closer to home.

Thus, the “farm-to-table” term was coined and has continued to grow.

Local bounty at the farmers’ market

Why and what are the benefits of farm to table?

Purchasing as much of our food directly from local producers who grow and harvest food sustainably has many benefits.

This product does not have to travel hundreds, if not thousands, of miles before it reaches us, which means it’s picked at its peak ripeness, so it has time to develop longer to condense and concentrate all

the nutrients and flavor. In addition, no chemicals are needed to preserve or keep the produce fresh longer. Furthermore, supporting local growers means that we reduce our carbon footprint, which is excellent for our planet, with the bonus that we are helping people who live and work for our community, supporting their families.

One of my favorite ways to stock up on produce is to plan a weekly visit to nonna and nonno’s home and our local farmers’ market. We make a family trip day out of it, and the kids love it! The colors and smells of the fresh food are intoxicating. At the market, we chat directly with farmers, and the kids enjoy getting involved in what we buy, which usually means they’re more likely to eat what I make with the ingredients.

When I’m unable to go to the farmers’ market, I look for seasonal produce at my local grocery store. Most stores these days

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GROWING FRESH HERBS ON YOUR WINDOWSILL IS A GREAT PLACE TO START AND CAN BE AN ENRICHING EXPERIENCE, PARTICULARLY FOR CHILDREN.

label where each item was grown, and if you don’t see it listed, you can always ask!

Another fantastic way to support local food and farmers is through a CSA box.

Community-supported agriculture (CSA) is a subscription-type service that partners local producers directly with consumers.

By signing up for a CSA box, every week or two, you’ll receive a package that’s full of local, often organic produce, delivered right to your door or to a pickup spot close to home. What could be easier?

Farm U-Pick produce

In recent years, pick-your-own produce has become a popular activity during the warmer months. In the summer and fall, farmers open their gates and invite people to visit them and pick their fruits and vegetables. Depending on the time of year and your location, there is often a wide variety of fresh produce to choose from, including apples, berries, cherries, asparagus, corn, peas, flowers, and later in the season, squashes, pumpkins, and watermelon. Every summer, my children and I plan a day trip to our local blueberry farm. We pick flats of blueberries (and maybe they sneak a few as they are just so sweet and delicious), which I freeze and use throughout the year for smoothies, baked goods, and so much more. I love seeing the pride on the kids’ faces when their basket is full.

They can’t wait to get home to enjoy the fruits of their labor when we make a big basket of blueberry muffins.

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A NATURAL APPROACH to supporting heart health and immunity

Benefits of seasonal meal planning

Meal planning provides another easy opportunity to incorporate seasonal produce while also enjoying a variety of foods. Ask your local farmer what’s coming up in the next few months, and if you come across something unfamiliar, get their advice on how to prepare it. Developing these personal relationships not only gives you the knowledge you can trust, but it is also a source of inspiration in creating meals, with the added benefit of friendship over time.

Grow your food Growing your food can seem a little daunting for some people, but it doesn’t have to be. With just a little bit of time and an even smaller space, you can save money and grow fresh produce right at home. Growing fresh herbs on your windowsill is a great place to start and can be an enriching experience, particularly for children. There is nothing tastier than a dish made with fragrantly fresh herbs.

If you have space and the desire to dig deeper, there are many fruits and vegetables such as strawberries, tomatoes, zucchini, and eggplant, which are easy to grow at home.

Initially championed by restaurants, the farm-to-table movement was created to set them apart. Still, with the advent of farmers’ markets and the U-pick farms, it’s now easier than ever to serve your family fresh, local food, that are full of nutrients, while supporting local businesses, and reducing the global carbon footprint.

Whatever the reason, the time spent with the family, gathering food and then bringing home the bounty for a well-deserved, homecooked meal will be rich in memories.

To your health, Karlene

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SUMMER 2020 | WOMENSVOICEMAGAZINE.COM

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A NATURAL APPROACH TO

SELF-CARE These natural, effective supplements provide powerful support for your immune health.

Featuring fast-acting antioxidants and herbs, they are specifically formulated to ensure you and your family have a full arsenal to support your body’s natural defense systems.

QUERCETIN Quercetin is one of the most well-known antioxidant bioflavonoids. A free radical scavenger, quercetin helps support healthy sinus, respiratory, and immune system function.

WHOLE EARTH & SEA SUPER MUSHROOM

VITAMINS D & A

This three-in-one product features Wellmune® beta glucan, the most well-studied, natural-support ingredient for healthy immune function. Super Mushroom also provides a powerful blend of six of the most studied mushroom superfoods for immune health AND nutrient dense Farm Fresh Factors™ (fresh raw plants from our own farms) for additional antioxidant support.

When it comes to vitamins for immune health, everyone knows about vitamin C, but don’t forget vitamins A and D provide powerful support as well. They support the innate and adaptive immune system.

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OIL OF OREGANO Oregano encourages a strong immune response, particularly when it comes to respiratory health. And Natural Factors’ Oil of Oregano is the industry’s leading oregano oil! Organic, handpicked, and wild-crafted, this oregano provides a minimum of 80% carvacrol (carvacrol is the key active ingredient in clinical studies), and the whole herb is used for clinical efficacy. Because pure oil of oregano is too potent to be used at full strength, ours is blended in a one-tofour ratio with organic, cold-pressed, extra-virgin olive oil. This is the ideal ratio for enabling the body to assimilate the oregano oil.

ANTI-V FORMULA This is a seasonal “must have.” The byproduct of 15 years of research and millions invested in human clinical trials, Anti-V Formula synergistically combines precise ratios of patented Echinamide®, lomatium, astragalus, reishi, and licorice for profound immune support. It features handpicked fresh, organic echinacea (Echinamide) from our own certified organic farms!

VITAMIN C Vitamin C supplementation is widely accepted to help keep your immune system healthy and provide antioxidant support. Vitamin C works by helping support white blood cells, your body’s first line of defense for a strong immune system.

NON-GMO · MASS SPEC Documentation

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This seal assures you that this product has passed the most rigorous testing in the world. ISURA can test for over 700 potential contaminants. All Natural Factors products are third-party certified by ISURA. isura.ca

Online Self-Care Guide: naturalfactors.com/immunehealth

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.

NO ROOM FOR A GARDEN?

Try

Sprou ng Are you living downtown in a high rise or a condo? Do you dream of greens from the garden? Here’s how to combine a love of plants with your healthier eating goals without having to plant a vegetable garden.

Grow sprouts! All you need is a sprouting jar or tray, and most are readily available in stores or online. The jar method requires nothing, but water; the trays employ soil and accommodate longer, leafier types of sprouts. Follow the planting instructions, and you’ll be eating sprouts just three to five days later.

WHAT TO SPROUT? There are many seeds you can sprout, each with its taste and nutrient profile to explore.

Try alfalfa, radish, beet, mustard green, and cress. For some less-common types that offer significant gut-biome support, consider:

BROCCOLI. In addition to promoting diverse gut flora, these sprouts improve heart health and tune up your cognitive function – courtesy of their antimicrobial and anti-inflammatory attributes.

CLOVER. Removes toxins, enhances liver function, and provides healthy fiber. Clover sprouts also contain the phytochemical genistein, which has been shown to prevent tumor growth.

FENUGREEK. Relieves digestive

Growing your sprouts is also a lot cheaper than buying them. Also, by sprouting at home, you’ll never be without – whether it’s to add a nutty flavor to a smoothie, or to substitute for lettuce and leafy greens, or to sprinkle over soups and vegetable side dishes.

Are you wondering if it’s worth the time and trouble? It is! Freshly grown sprouts contain enzymes, phytochemicals, antioxidants, and vitamins. The nutrition of the plant is never higher than it is immediately after the seed has sprouted.

Sprouts also improve gut health, digestion, and all of their nutrients absorbed. Sprouts also contain water and up to 300% more fiber than the mature plant.

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complaints and, through its antiinflammatory effects, can treat ulcerative colitis. It also offers reproductive benefits and increases libido in men.

SUNFLOWER. More like greens than sprouts, sunflower helps produce the individual cells that line the digestive tract to keep the gut healthy. Sunflower sprouts also contain vitamins, minerals, and even chlorophyll, which reduces inflammation and helps our bodies retain a proper pH. You can also try sprouting beans, nuts, and grains!

NATURE’S METABOLIC

Master Switch For Blood Sugar and Beyond!

Activates AMPK for healthy weight management and blood sugar levels already within the normal range Supports gut health Sustainably sourced from barberry

naturalfactors.com These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

ORGANIC OIL OF OREGANO

SEARICH® OMEGA-3 • Provides 25 mcg (1,000 IU) of vitamin D3 in each serving • Vitamin D supports immune function and helps maintain healthy bones • Delicious lemon meringue, naturally sweetened with monk fruit

• Made with organic Origanum vulgare • A strong antioxidant with high levels of the key compound carvacrol • Supports a strong immune response

IMMUNE KIT QUERCETIN 500 MG • Quercetin is a flavonoid known to be a potent antioxidant • Helps support healthy sinus, respiratory, and immune system function

ANTI-V • Contains Echinamide®, shown in clinical trials to support upper respiratory health

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VITAMIN A

BIOCGEL™

• Helps maintain immune function • Helps in the maintenance of eyesight, skin, and membrane function • Sourced from cod liver oil and in a base of organic flaxseed oil and vitamin E

• Combines the preferred, highly absorbable form of vitamin C with BerryRich®, a powerful highORAC, proprietary berry blend that provides antioxidant support

TRUSTED CHOICES THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH STORES.

exclusively

STRESS EATING Summertime tips on how to minimize your family’s sugar intake

BY MARITA SCHAUCH, ND

Ice cream, potato chips, lemonade, cherry pie, and soft drinks. The list could go on and on. When stressed and home, these treats could derail your family’s health, especially during the summer.

Sugar is highly addictive. Indulging in sugar triggers the release of dopamine in the same area of the brain as heroin and cocaine. When you consume sugar regularly, you develop a tolerance for it, so you need to consume higher and higher levels of sugar to experience the same “rush.”

THE CYCLE OF CRAVING AND INDULGENCE CAN BE ESPECIALLY HARD TO STOP DURING TIMES OF EXTREME STRESS AND BROKEN ROUTINES. Currently, many of us are working from home with our children out of school. It is essential to stay focused on healthy eating, and to be mindful of the dangers of too much sugar, as well as creating ways to eliminate sugar eating when stressed and replacing with healthy eating habits. Whether you choose to try being sugar free or prefer a more balanced approach, you don’t have to skip any of the fun with these tips in mind.

SET A GOOD FOUNDATION The key to enjoying being at home is to lay a foundation that sets you and your family up for good health and empowers you to be able to choose to indulge in moderation, knowing you’ve got the basics of your healthy life laid down solidly. These little efforts go a long way.

Stay hydrated and get lots of rest – Hydration is particularly important on hot and sunny days. Dehydration and tiredness can also amplify and be mistaken for sugar cravings, so make sure you and your family keep up with their fluids and sleep schedules to allow for maximum playtime enjoyment.

Eat regular meals – Keeping your blood sugar levels stable makes it easier to resist overindulgence when your blood sugar is low or in a crash.

Keep your breakfast routine – It’s a great idea to maintain your usual breakfast routine so that your family is off to a healthy start for the day.

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Make sure to eat plenty of healthy fat and protein – I recommend eating protein with every meal, as this will help you feel satisfied and help regulate your blood sugar. Healthy fats will help keep your blood sugar levels more stable as well. Some of my favorite sources of healthy fats are nuts and seeds, avocados, and olive oil.

Take your supplements – Chromium, berberine, cinnamon, and gymnema are some well researched and useful nutrients to help curb sugar cravings and balance blood sugar levels.

Take advantage of the abundance of fresh fruit – We are fortunate in the amount of mouth-wateringly delicious fresh fruit that is available today. Summer, in particular, brings favorites such as cherries, peaches, watermelon, and berries.

Your body processes the natural sugars in fruit differently than refined sugar, and fruit is packed with nutrients, fiber, and water to make a perfect treat for your family.

LOW SUGAR FUN Now it’s time for the fun to start. How can you keep your family’s sugar intake low without sacrificing any of the fun?

Watch out for hidden sugars – Things like ketchup and BBQ sauce contain a lot of hidden sugar. Try making versions of these condiments so you can save your sugar intake for the good stuff. Common names for sugar in ingredient lists include highfructose corn syrup, cane sugar or juice, maltose, dextrose, rice syrup, and caramel.

Consider going bun free – When you’re firing up the BBQ, consider serving options sans bun. White flour converts straight into sugar in your body, so get creative on what to sandwich around your burger. Some ideas are portobello mushrooms, lettuce, tomato, or grilled pineapple slices.

Use sugar substitutes – Natural sugar substitutes with a low-glycemic load (less dramatic spikes on the sugar rollercoaster) such as coconut sugar, xylitol, and stevia are great options to sweeten your summer treats and baking.

Build your events around activities, not food – Plan your fun around games, sites, and activities. Don’t make food the focus, and stay on track with sugar-free, healthy meals.

Limit alcohol – Alcohol carries enormous amounts of sugar as well as puts a strain on your liver and kidneys. Summer can be a time to overindulge in alcoholic beverages, so I always recommend being extra mindful of your consumption or enjoy a mocktail. You’ll be surprised how much fun you can have alcohol free.

DIY your treats – You can make a lot of yummy and healthy alternatives to iced treats, soft drinks, and snack foods at home where you can control exactly what’s going into them. It’s also a fun activity to do with your kids. Banana Nice Cream, Watermelon Slushies, Real Iced Tea, and Homemade Potato Chips are some fabulous ideas to look into with your kids this summer.

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Sugar consumption and stress – Studies have shown that physical or emotional distress increases the intake of food high in bad fat, sugar, or both which may be due to the increase in our stress hormone cortisol, in combination with high-insulin levels.

CULTIVATE A MINDFUL APPROACH To stress about eating sugar can create issues, so I remind my patients that balance in everything is key, and it’s okay to indulge once in a while.

Indulgence can be a part of healthy living as long as we are mindful and eat these foods in moderation.

Be mindful today of the quality of food you and your family eat, but also the quality of the memories you’re making.

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Extensive research shows that these ingredients exert a gentle yet powerfully synergistic effect to promote restful sleep and calm occasional nervousness.

naturalfactors.com These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

High Blood Pressure, the Silent Killer

BY KAREN JENSEN, ND

Hypertension is known as the “silent killer” because the symptoms often do not occur until the damage is advanced.

Understanding how to support healthy blood pressure can prevent many unwanted conditions associated with hypertension, such as cardiovascular disease (CVD), stroke, kidney damage, and other complications.

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In 2017, the American Heart Association (AHA) and American College of Cardiology (ACC) changed the cutoff for hypertension from 140/90 to 130/80 mm Hg in their new guidelines. The reason was that the risk of cardiovascular problems increases continuously once blood pressure rises above about 120/80.

However, not everybody agrees with the latest definitions.

Hypertension Canada reviewed the same studies, but decided not to endorse the new guidelines. Their reasons were about benefit versus risk of treating hypertension with medication in these lower targets. There is a general agreement; however, that blood pressure above 120/80, but below 140/90 (stage 1) confers “moderate” risk vs. “high” risk at, or above, 140/90 (stage 2).

CATEGORIES OF BP IN ADULTS BP CATEGORY

SBP

DBP

Normal

< 120 mm Hg

and

< 80 mm Hg

Elevated

120–129 mm Hg

and

< 80 mm Hg

Stage 1

130–139 mm Hg

or

80–89 mm Hg

Stage 2

> 140 mm Hg

or

> 90 mm Hg

Hypertension

Lifestyle changes are the primary treatments for those with elevated blood pressure, and stage 1 hypertension and the new guidelines are a significant attempt to switch the emphasis from treatment to prevention.

SUPPLEMENT SUPPORT for healthy blood pressure

GABA can be useful in helping to reduce blood pressure for those people who experience chronic stress in their lives.

Natural supplements can be quite useful for many people, but each health care practitioner and the individual must choose which modalities would be most effective.

Omega-3 fatty acid supplementation leads to improvements in cardiometabolic health risk factors. In one study, systolic blood pressure (SBP) and diastolic blood pressure (DBP) decreased by 6 mm Hg and 5 mm Hg, respectively.

MANY PEOPLE HAVE SEEN IMPROVEMENTS IN HYPERTENSION WITH LIFESTYLE INTERVENTIONS AND STRESS REDUCTION TECHNIQUES.

Garlic – Studies have shown that allicin, the active ingredient in garlic, has antioxidant, antihypertensive, and cardioprotective effects.

DIETARY and LIFESTYLE APPROACHES for hypertension The DASH diet – Dietary approaches to stopping hypertension is recommended by the various US and Canadian heart organizations. Both the Mediterranean diet and the DASH diet emphasize on fruits, vegetables, whole grains, lean proteins, and moderate alcohol intake.

Consuming 7 oz of blueberries twice per day for four weeks has been found to lower SBP equivalent to BP-lowering medications.

The researchers suggest that the anthocyanins in blueberries have antioxidant effects that are responsible for this positive effect on the vascular system.

Beetroot contains high levels of nitrate, which converts to nitric oxide, which in turn dilates blood vessels. In one double-blind trial, patients who were taking beet juice for four weeks experienced a reduction in SBP and DBP of 8 and 4 mm Hg, respectively. Every 2 mm Hg increase in blood pressure, the risk of death from heart disease goes up

Reports show coenzyme Q10 or CoQ10 can significantly reduce SBP

and DBP when added to conventional antihypertensive drugs. CoQ10 also lowers blood pressure independently; SBP up to 17 mm Hg and DBP 10 mm Hg without significant side effects.

Probiotics and prebiotics – Studies in humans and animals have shown that alterations in microbiota are associated with hypertension and atherosclerosis.

by 7%, and the risk of stroke by 10%.

Scientists are exploring the use of beet juice as a treatment option for people with CVD.

Flax oil – Canadian researchers found

that individuals with SBP greater than 140 mm Hg who consumed 1 oz of flaxseed daily for six months obtained an average reduction of 15 mm Hg in SBP and 7 mm Hg in DBP, while those with normal BP showed no effect.

Water, water, water – Keeping well

hydrated can help maintain healthy blood flow. As little as five or six glasses of water daily can cut your risk of heart disease in half. Drink at least 50 fl oz of water daily (preferably filtered).

Regular aerobic activity – Becoming more

active can lower SBP by an average of 4–9 mm Hg. For some people, exercise is enough to reduce the need for blood pressure medication. It takes about three months to see the results on blood pressure, so don’t give up.

Aim for at least 30 minutes of aerobic activity most days of the week.

Lose weight – Even a loss of 10 pounds of excess weight can lower blood pressure by several points.

Reduce alcohol consumption – Alcohol consumption is discouraged

because it can raise blood pressure and contribute to kidney and liver damage.

However, small amounts of red wine (<10 fl oz per day) can have a positive effect on mortality.

Increase fiber intake – Multiple studies have shown that supplemented intake of dietary fiber (1 oz per day) can lower both SBP and DBP.

Stress can be an essential factor in

blood pressure. Herbal preparations, meditation, yoga, tai chi, and infrared sauna waves are effective ways to reduce stress.

In conclusion, high blood pressure can be lowered with positive diet and lifestyle changes. Be proactive now and adopt these measures, and you too can live a long, healthy life.

SUMMER 2020 | WOMENSVOICEMAGAZINE.COM

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Here’s to Your Summer

“Staycation!"

We’ve all heard of “staycations,” those home-centered alternatives to travel in North America or abroad, especially in the summer. The idea of taking a staycation has gained favor with high-gas prices, rising unemployment, and many of us unable to justify the expense of a vacation.

Well, this year the idea of the staycation is back like never before. The global pandemic has given us all pause for thought, and possibly the desire to stay closer to home. What’s more, this summer we may be limited to the sort of staycation that only includes the members of our household instead of getting out to a close, crowded city or a beach.

Still, there are ways to ensure that a staycation isn’t a lesser experience, just a different one. It starts with a little planning ahead: Polish off your chores in the weeks ahead of your staycation. You’ll better enjoy the challenge of giving yourself an actual homebound vacation if you’re not looking at all the chores you haven’t completed.

Put the travel money you’re saving into enhancing your home. Create a home that your family can enjoy. Add a bit of low-cost luxury and comfort for the adults (cushy fabrics indoors, beckoning furniture for the backyard, a quality sound system – what’s your definition of ahhh?) And, don’t forget the kids! Consider laying in some indoor games and outdoor toys to make their staycation as enjoyable as yours.

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Since stay-home orders went into effect, social media and online retail have been full of the kind of imaginative play equipment that makes us all want to be kids again.

Make meals easy to manage. As we begin to ease back into our lives, many regions might still be under social distancing restrictions this summer, and you can’t rely on restaurant meals or numerous trips to grocery stores.

Ahead of time, lay in the goods for some easy-to-prepare but special menus, and include some treats.

Backyard s’mores are fun, and there are many healthy homemade frozen treats that are inexpensive, and they’ll be a massive hit on the hottest days.

Be creative. The schedules and pressures of everyday life – the kind that has all, but vanished – has worked against creative pursuits. “There’s no time!” We used to say. Well, living a home-centered life has allowed many of us to spend time in the creative process, which is an excellent way to focus less on what we can’t do, and more on what we can! Always wanted to paint or explore particular crafts? Stock up on supplies ahead of your staycation and, as a family, take the time to rediscover the joys of artistic expression. If you love to cook or bake, why not spend some time teaching your children how to make your favorite family recipes? Put aprons on and let your family earn its first Michelin star in the kitchen. It doesn’t matter what you do – what’s most important is to make your creative side come out (or, in this case, stay in!) and play.

Stay present and be in the moment. Being present helps you focus on everything you have, not what you’re missing, and it also helps you value those around you. Some of the fondest memories you’ll have are the memories spent with those you love.

BACKYARD S’MORES ARE FUN, AND THERE ARE MANY HEALTHY HOMEMADE FROZEN TREATS THAT ARE INEXPENSIVE, AND THEY’LL BE A MASSIVE HIT ON THE HOTTEST DAYS.

Every Kid needs a Big Friend Nutritious Supplements for Your Children It’s easy to get brightly colored, sugar-loaded children’s supplements made with animal products. Our children deserve better!

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