Babies are born pre-polluted. Let’s change that.

The Earth is more toxic now than any other time in human history. We are a part of the Earth and anything that happens to the air, water, plants and animals also happens to us. I believe that achieving optimal health begins with clean air, clean water and clean food. What happens to one body of water happens to all, we are inseparable from our environment.

I became intimately aware of this connection as I embarked on my own environmental testing in the Fall of 2009. I expected to find some heavy metals, as I have been exposed to mercury through amalgam dental fillings, and through the consumption of mercury containing fish. However, I was not prepared for what everything I was about to discover:

My testing for Heavy Metals revealed (Doctors Data urine toxic metals) high levels of six metals: Thallium, Arsenic, Nickel, Cadmium,  Lead and Mercury. These are all highly toxic metals that are detrimental to health. There are no safe levels of mercury in the body - it is always neurotoxic.

My testing for Cholrinated Pesticides in my blood (Metametrix Accuchem pannel) found levels of:

• DDE (breakdown product of the pesticide DDT, banned from use in Canada in early 1970's)
• Trans-Nonachlor (used widely as an agricultural pesticide from 1953 to 1974, and as a termiticide until 1988)

My testing for Volatile solvents in my blood (Metametrix Accuchem pannel) revealed a number of highly neurotoxic compounds:

• Ethylbenzene (found in gasoline paints and inks)
• m,p-Xylene found in gasoline)
• Hexane, 2-Methylpentane and 3-Methylpentane (solvent used in glues, adhesives and paints, also found in gasoline exhaust)

For me uncovering these toxins has started a year long environmental detox, I'll write more about that in an upcoming post. I was expecting to find some toxins and am going to do the work to decrease my exposure, and decrease my body burden. But what about in my nieces and nephews, what about your children? The younger you are shouldn't your body burden of these toxic chemical be zero to none? NO! Alarming work done by the EWG in testing 10 Americans has shown otherwise. These chemical are bio-accumulative, this means that they accumulate up the food chain. As Adult humans we are near the top of the food chain, and babies are on the very top, and get the most concentrated toxin exposure.

With increased awareness, comes increased power for change. We can make a positive impact on the environment and our health. Please follow this link and watch the video below "10 Americans" from From EWG:

Babies are born pre-polluted. Let’s change that. The human race is now polluted with hundreds of industrial chemicals – with little or no understanding of the consequences. Babies are born pre-polluted with as many as 300 industrial chemicals in their bodies when they enter the world.

"Ten Americans": We all know pollution and toxins are bad for you. But the Environmental Working Group has conducted perhaps the deepest analysis of this issue on the most vulnerable demographic on the planet.

Updated: Kid-Safe Chemicals Act: 10 Americans @ Yahoo! Video

Type 2 Diabetic? Prevent Neuropathy by Taking B12

In my practice Vitamin B12 is the most common vitamin deficiency I see. Low stomach acid, stress and irritation / inflammation all contribute to decreased B12 levels.  You may be at greater risk of not only low levels of B12, but also Folate if you are a Type 2 Diabetic on Metformin.

A  study published, in the Journal of Internal Medicine, demonstrated after a 16 week use of Metformin a 14% decrease in Vitamin B12 and a 7% decrease in Folate. The individuals who took the metformin also had higher levels of homocysteine and methylmalonic acid (markers of B12 deficiency which also correlate with increased cardiovascular risk) and significantly worse scores on standardized assessments of severity of neuropathy.

Effects of short-term treatment with metformin on serum concentrations of homocysteine, folate and vitamin B12 in type 2 diabetes mellitus: a randomized, placebo-controlled trial

M. G. Wulffelé ¹ , A. Kooy ¹ , P. Lehert ² , D. Bets ³ , J. C. Ogterop ⁴ , B. Borger van der Burg ⁵ , A. J. M. Donker ⁶ & C. D. A. Stehouwer ⁶

Volume 254 Issue 5, Pages 455 - 463

Both Folate and Vitamin B12 are critical nutrients for the production of cellular energy, are major co-factors in many biochemical pathways and are extremely important for neurotransmitter production and mood. Among the many side effects of a B12 deficiency is peripheral neuropathy, which is also a major complication  of Type 2 Diabetes.

To correct both deficiencies I recommend starting with series of inter-muscular injections of a combination of B12 and Folic acid, followed by monthly injections or a daily sub-lingual B12 tablet (a tablet that dissolves under the tongue). I prefer the methylcobalamin form of B12 and the L-methlyfoloate form of Folate as these forms are more readily used by the body. B12 is a bit of a problem nutrient as it needs a carrier called intrinsic factor, it is only absorbed if you are producing enough stomach acid, and is only absorbed in a very small portion of your small intestine, for these reasons an injection or sub-lingual tablet is preferred over a capsule that you would swallow.

Drinking two soft drinks a week doubles the risk of pancreatic cancer

If you're still a pop drinker and weren't convinced by my earlier post on how both regular and diet pop both contribute to insulin resistance and Type 2 Diabetes, hopefully this study will sway you to stop this sugary habit that leads no where but ill-health.

 

Image from CTV.ca

Regular consumption of soft drinks may play an independent role in the development of pancreatic cancer. Cancer Epidemiol Biomarkers Prev; 19(2); 447–55

The study goes on to report an almost 2x increased rate of pancreatic cancer for those individuals consuming ≥2 soft drinks/wk experienced a statistically significant increased risk of pancreatic cancer (hazard ratio, 1.87; 95% confidence interval, 1.10-3.15) compared with individuals who did not consume soft drinks.

CTV News reported "The high levels of sugar in soft drinks may be increasing the level of insulin in the body, which we think contributes to pancreatic cancer cell growth," lead researcher Mark Pereira of the University of Minnesota said in a statement. Insulin helps the body metabolize sugar, and is produced in the pancreas.
 

Could your insomnia be caused by a mineral deficiency?

Magnesium is one of the most common mineral deficiencies and is a huge contributor to insomnia in many individuals. Other signs of Magnesium deficiency include muscle cramping, twitching or restlessness, anxiety, fatigue, constipation and depression, one or all of these of varying severity can be present. This mineral is also a great remedy for sore muscles and is one of the key ingredients in Epsom Salt Baths.

Lab testing, which is not always necessary,  involves a simple blood draw which will assess blood magnesium levels.

My preferred form of Magnesium is Glycinate which gets readily absorbed by the body. I also like this form as the glycinate molecule makes it sweet! Other forms of Magnesium include citrate and oxide which must be taken in lower doses as they will increase water absorption into the large colon and cause the stool to become loose, very helpful if you are constipated.

Food Sources include: Almonds (1 oz = 80mg of Magnesium), Spinach (1/2 cup cooked = 75mg), and soybeans (1/2 cup cooked = 75mg)

For a Typical adult I generally recommend Magnesium Glycinate 200mg to 250mg once or twice a day.

10 Dietary Steps towards Breast Cancer Prevent

From “A Call to Women” The healthy breast program and workbook by Sat Dharam Kaur, ND

1. Eat organic foods whenever possible.
Organic foods have a higher mineral content.
Organic foods have been exposed to significantly less environmental toxins.
Check out the EWG for their list of the dirty dozen and clean fifteen.

2. Eat a primarily vegetarian diet
Research show that a vegetarian diet prevents 20-50% of all cancers.
Eating lower in the food chain also decreases ingestion of environmental chemicals.

3. Eat raw or lightly steamed food.
Enzymes in fruits and vegetables can be destroyed at high temperatures.

4. Indulge in foods from the Brassica family.
Brassica family includes: cabbage, broccoli, cauliflower, brussel sprouts, bok choy, kale, kohlrobi, turnips, rutabagas, radish, garden sorrel, watercress, collards.
These plants contain Indole-3-carbinol, which is a phytochemical that promotes deactivation of the “bad” C-16 estrogen, and production of the “good” C-2 estrogens.

5. Eat garlic, onions and leeks
These foods have been found to inhibit the growth of breast cancer cells.
They help to prevent the initiation, promotion and recurrence of many forms of cancer.

6. Eat Sea Vegetables
Nori, arame, hijiki, kelp, dulse, and kombu.
These foods are high in calcium, iron and trace minerals.
They also contain iodine, which is essential to thyroid function.
Note: Soak dried vegetables in warm water 10-20 minutes to re-hydrate them.


7. Eat your antioxidants.
Lycopene – a powerful antioxidant is a carotene that has been shown to protect against breast, cervical, mouth, pharynx, esophagus, stomach, colon and rectal cancer.
Lycopene is found in tomatoes, watermelon, pink grapefruit, guava and rose hips.
Flavonoids and limonene - Found to inhibit growth and proliferation of breast cancer cells.
Found in: Tangerines, oranges, lemons and grapefruit.


8. Choose your fats
Avoid saturated fats: found in meat and animal products.
Increase intake of Omega 3 Fatty acids which weaken the effects of estrogen on breast cells.
Omega 3’s are found in highest concentration in: fish oils and flax seed.


9. Aim for 30 grams of fiber a day. A high fiber diet:
Decreases circulating estrogens, decreases incidence of obesity, decreases serum cholesterol.
Helps to stabilize blood sugar and improves insulin sensitivity.
Increases elimination, and decreases toxicity.

10. Eat Phytoestrogens.
Phytoestrogens increase the production of steroid hormone binding globulin (SHBG) the transport system that caries estrogen in the blood before it attaches to an estrogen receptor, the more SHBG, the less available estrogen.
Top Five phytoestrogens: Flaxseeds, Tofu/ soymilk, Raw pumpkinseeds, clover sprouts, and mung bean sprouts.

Detox Your Liver: Castor Oil Pack

A castor oil pack increases blood flow and lymphatic drainage to the area being treated. Castor oil packs also promote healing to tissues and organs underneath the skin and are of great benefit to scar tissue. Castor oil can improve digestion, immune function, and reduce swelling of injured joints and extremities. It is also used in cases of menstrual irregularities, uterine fibroids, ovarian cysts and any area where there is reduced circulation.

REQUIRED ITEMS

• Castor Oil, Palma Christi Organic Castor oil is available at the Whitby Naturopathic Clinic
• Piece of flannel to cover area being treated
• Hot water bottle or heating pad
• Plastic sheet (saran wrap, or plastic bag cut to size)

METHOD

• Drizzle the warmed castor oil (place bottle in a bowl of warm in water) on the dry flannel so that it is wet but not dripping.
• Place flannel over area to be treated (usually the entire abdomen with focus on the liver, which is under the right rib cage).
• Place sheet of plastic over flannel (castor oil can stain linens and clothing).
• Place hot water bottle or heating pad on top of Saran wrap.
• Leave castor oil–soaked flannel in place for 30-60 minutes.
• While treatment is being applied, rest comfortably (read, deep breathe, meditate).  Ensure that you drink plenty of water with freshly squeezed lemon before, during and after the treatment.
• The same flannel can be re-used several times (up to 10 applications before washing is necessary). Store it in a plastic ziploc-type bag in the refrigerator. You may need to drizzle more castor oil on the flannel before each use.
  

ALTERNATE METHOD: Castor Oil Rub

• Rub Castor oil onto the Abdomen, wear a old t-shirt(as it will stain), and snuggle up with a hot water bottle or heating pad.

Are you thirsty for some pop?? Regular or Diet you might as well tape it to your tush!

Thirsty for some soda?  If you're wondering where the pounds you've packed on have come from  you may not need to look further than your favourite drink. One can of 12 oz soda has 3 tablespoons of sugar, while a 2 liter bottle has 25 tablespoons! Yikes! Each table spoon of sugar equals 45 calories. This means in that 12 oz can of pop there are 135 calories from sugar, and in the 2 liter bottle there are 1,125 calories from sugar.

Lets put this single tablespoon of sugar and 45 calorie into perspective. It takes 3500 calories to make up a pound of fat. So, what does this mean for you? This means that by consuming one can of pop a day at the end of the month this is an extra 4,050 calories, just over one pound of fat! At the end of one year this is an extra 48,600 calories and a potential weight gain of 13 pounds.

For those of you who are heavier pop consumers averaging out to one liter a day, at the end of the month this is a potential weight gain of 4.8 lbs and at the end of the year a whopping 57 lbs! This is definetely a miracle weight gain product. Probably not a key character you're looking for from your beverage of choice!

Eating out at a restaurant and having a 16oz soda (average size of a large glass) with 3 free refills would set you out at a lovely 750 calories. Considering that average person needs to consume about 1600 - 2000 calories a day, you would be drinking almost a third of your total calories on that one drink!

Don't be so quick to think that diet pop is any better! Although it is not contributing to total calories, it is contributing to an increase in liver enzymes (a marker that you liver is working too hard) as well as to contribute towards insulin resistance. Insulin resistance is the body becoming less sensitive to the insulin that is being produced by the pancreas, and is one of the first steps towards a diagnosis of Type 2 Diabetes.

What about fruit drinks or ice tea? A 12 oz Can of Nestea contains 135 calories, 23 calories from sugar, this is about 2 tablespoons, so you're not doing much better than the pop. How about fruit juices or drinks? Again let's look at the total calories per serving, as well as how many of those calories come from sugar... For a Minute Maid 15 oz bottle of pineapple-orange juice there are 120 Calories and 27 grams of sugar, or 3 tablespoons. Although this sugar is from fruit, the body doesn't differentiate the source and recognizes sugar as sugar.

So... What are you thirsty for?
Unless weight gain is your goal... Your best options are water, carbonated water (if you're looking for some fiz), adding a wedge of lemon, lime, or fresh mint, or to the carbonated water a splash of fruit juice (1/4 cup juice to 3/4 cup carbonated water).

Bisphenol, Phthalates and Reproductive Health

This afternoon I watched the CBC Documentary "The Disappearing Male".

I was deeply disturbed and troubled as it reinforced the amount of chemicals we are bombarded with on a daily basis. Among these thousands of chemicals (85% of which are untested on humans) are bisphenol-A and Phthalates. Although many products containing bisphenol-A have been pulled from from the shelves (baby bottles, water bottles) there are many more products that we use every days that contains this endocrine disrupting chemical including the lining in canned food and canned soft drinks. Health Canada Reports that Phthalates “are hazardous to reproduction and development". Phthalates are in soft plastics and cosmetics in everything from bugs sprays, children's glow sticks, dentures, clothing, automobiles (part of the odour of new cars) and polyvinyl chloride products, the plastic often used in building materials such as pipes.

Health Canada is proposing regulations to prevent the use of six phthalates (DEHP, DINP, DBP, BBP, DNOP and DIDP) in soft vinyl children's toys and child-care articles. Which will bring Canada's regulation closer to that of the European Union. This past week however, the Globe and Mail reported that:

Health Canada's proposed regulation doesn't go far enough because exposures to chemicals that disrupt hormones are most dangerous during fetal development. Pregnant women were not covered by Health Canada's proposed measurers. The federal agency was not immediately able to respond to questions on why it didn't include restrictions on products used by adults.

What can you do?

The Environmental Defense has a campaign to ban bisphenol A in drink cans please go to their site to send an email to your MP and to learn more!

Watch entire documentary Now!



Watch Homo Toxicus Now!

From the Documentary:

Factsheet: Male Infertility

• There are more than 20 heavily industrialized nations where the birth of baby boys has declined every year for the past 30 years - amounting to 3 million fewer baby boys.
• The number of boys born with penis abnormalities and genital defects has increased by 200% in the past two decades.
• Boys have a higher incidence of attention deficit hyperactivity disorder, learning disabilities, Tourett's syndrome, cerebral palsy and dyslexia.
• Boys are four times as likely to be autistic.
• The average sperm count of a North American college student today is less than half of what it was 50 years ago.
• The quality of sperm is declining. Eighty-five per cent of the sperm produced by a healthy male is DNA-damaged.
• Damaged sperm have been linked to a 300% increase in testicular cancer - a form of cancer that affects young men in their 20s and 30s.
• The chemical industry has developed more than 90,000 man-made chemicals in the last sixty years. Eighty-five percent of them have never undergone testing for their impact on the human body.

Top 10 Healthy Living Tips to Prevent Stroke

1. Become smoke-free. After one year of being smoke-free, your chance of dying from smoking-related heart disease is cut in half! After 15 years your risk will be nearly that of someone who has never smoked.

2. Be physically active. People who don't get enough physical activity are at a much higher risk for stroke. Try to be active for at least 30 minutes every day.

3. Moderate your alcohol intake. Limit yourself to 1 or 2 standard drinks per day, to a weekly maximum of 9 for woman, and 14 for men.

4. Take the time to relax. Stress can raise blood pressure, placing more demand on your heart.

5. Maintain a healthy weight. Even a modest loss of 5 to 10 pounds can make a huge difference, reducing your risk of heart disease and stroke.

6. Don't let winter freeze out your workouts. Make an effort to be physically active in the winter because this is when activity levels tend to decline.

7. Look for the Heart&Stroke Health Check symbol on food packages. Health Check is the Foundation's food program based on Canada's Food Guide to Healthly Eating to help you make wise food choices.

8. Know the warning signs of stroke. Recognizing and responding immediately to the warning signs of stroke significantly impacts survival and recovery.

Weakness: Sudden Loss of strength or sudden numbness in the face, arm or leg, even if temporary

Trouble Speaking: Sudden difficulty speaking or understanding or sudden confusion, even if temporary

Vision Problems: Sudden trouble with vision, even if temporary

Headache: Sudden severe and unusual headache

Dizziness: Sudden loss of balance, especially with any of the above signs

9. High blood cholesterol can narrow arteries, increasing the risk of heart disease and stroke. Modifications to your diet and/or medication can help reduce elevated blood cholesterol levels. Talk to you health professional to determine how you can reduce your cholesterol.

10. Visit www.heartandstroke.ca for delicious recipes, tips to get active, free newsletter, heart disease and stroke patient information and breaking news on Foundation-funded research.

There is no safe level of mercury.

Smoking Teeth = poison Gas. Please watch this video of mercury vapor escaping from a 25 year old filling.




There are NO safe levels of Mercury. Mercury is a toxic compound at any dose. From the IAOMT website:

Many people do not realize the "silver" amalgam fillings are 50% mercury. A large filling may contain as much mercury as a thermometer. Mercury vaporizes easily at room temperature, and in this state, is odorless, colorless and tasteless. Inhaled mercury vapor is readily absorbed into the bloodstream. The World Health Organization has concluded that dental fillings contribute more mercury to a person's body than all other sources of mercury combined. Mercury is a powerful poison. Published research demonstrates that mercury is more toxic than lead, cadmium or arsenic. No amount of exposure to mercury vapor can be considered harmless. Especially considering its cumulative effect.

Mercury is the most toxic, non-radioactive element on the earth. Most medical and scientific researchers have called for a ban on the use of mercury in all products. However, the potential harmful effects of mercury fillings have been ignored by the U.S. Government. Due to its poisonous nature, mercury can adversely affect the immune, urinary, cardiac, respiratory and digestive systems. Under laboratory conditions, mercury has produced brain cell deterioration identical to that seen in victims of Alzheimer's disease.

If you have Silver Amalgam fillings containing Mercury and are considering getting them removed please refer to a dentist who is using IAOMT guidlines. The IAOMT's website also has a lot of great resources to to to help you understand what your choices are.

In addition to seeing a dentist who uses the IAOMT guidelines you also need to work with a naturopathic doctor to do additional work to make sure any Mercury vapour that you are exposed to does not get stored in your tissues. Options include taking oral DMSA (a heavy metal chelation agent) that will help "mop up" any excess mercury that you may be exposed to.

Did you know that ammonia based cleaners can lead to decreased fertility?

I was just doing some research and came across this in Jane Lyttletons's book "Treatment of Infertility with Chinese Medicine"

"There have been claims made that ammonia (present in many household cleaners) has a specific role in inhibiting fertility. This idea comes from the observation in nature that animals will not reproduce successfully if they live in overcrowded situations where there is excess urine and therefore ammonia. Patients from my clinic too provide anecdotal evidence of miscarriage after strong exposure to cleansers containing ammonia.

Chemicals used in the home, particularly during home renovations, also increase the number of miscarriages, especially in older women, where the risk is nearly four times than normal"

Although this is observational data, it lends yet another reason to ditch chemically based cleaners with ammonia and opt for more health conscious cleaning products.

Go Green! Steamed kale with fresh lemon, olive oil & sea salt

Go Green! Choose green leafy veggies every day for liver health.

Veggies in the brassicaceae family are high in indol-3-carbinol a compound that helps the body clear excess hormones and is extremely protective towards the liver.

My favorite is Steamed kale with fresh lemon, olive oil & sea salt.

• Wash & rinse 2 bunches of kale
• De-stem kale and rip or chop into bite size pieces.
• Steam for 6 minutes, or until bright green and tender.
• whisk together: Juice of 1/2 a lemon (2 tbsp), 1 tbsp Extra virgin olive oil
• Toss kale with the lemon and olive oil, add fresh cracked pepper and sea salt to taste.
  

Serves 4 large servings.


I've been getting fresh organics delivered biweekly from April at Durham Organics and can't wait to try the black kale that was delivered at my doorstep last Wednesday!

How Do I Reduce My Risks of Breast Cancer?

From the Pink and Green Ribbon Campaign

The known risk factors for breast cancer development (including family history, genetics, and prolonged exposure to estrogen.) account for only 30% of women diagnosed with breast cancer. The factors affecting the rest appear to be related to lifestyle choices that we individually have the power to change. Reducing the negative effects of chronic stress and optimizing immune function are powerful tools in minimizing the chances of developing cancer. Effective strategies include:

• If You're Sedentary, Learn to Exercise! - 4r hrs / wk can result in a 37% reduction in risk for breast cancer. Start with 20 minutes of motion a day!
  
• If You Smoke - You Must Quit!
• Increase Your Veggies - 5-8 servings / day. Include green, red, yellow and orange ones to increase your consumption of anti-oxidant compounds.
• Eat More Broccoli - And other brasica veggies including: cabbage, brussel sprouts, kale, and collard greens. These are high in a plant compound that makes estrogen less dangerous to breast tissue.
• Choose Organics - certain herbicides and pesticides on produce as well as hormones found in conventional meats have been implicated in breast cancer.
• Eliminate hydrogenated fats - Choose organic butter instead of margarine, and use olive oil and flax oil instead of refined oils.
• Decrease Sugar - Sugar depresses the immune system.
• Take Multivitamins - A high quality multivitamin for healthy immune, adrenal and thyroid function.
• Improve lymphatic circulation - dry skin brushing and rebounder exercises help your body to eliminate toxins.
• Take off your Bra - wearing a bra for more than 12 hours a day increases breast cancer risk by a factor of 6. Cotton stretchy bras without underwire allow more movement of the breasts, allowing better removal of toxins from the breasts by the lymphatic system.
• Know your Breasts - get to know your breasts with gentle massage when you apply body lotion after a daily bath or shower. Even better is applying castor oil externally on the breasts to increase lymphatic circulation, break down adhesions and increase immune cell activity in the tissues.) Being familiar with the feel of your breast tissue will help you be more comfortable and effective when you perform breast self-exams.
• Limit radiation exposure - Repeated X-ray exposures may increase the risk of breast cancer. Using Infrared Thermography as a screening tool is particularly useful for women in their 20's to 40's since mammography is not seen as being accurate in detecting breast cancer in this age group.
• Practice Self-Nurturance - The breasts symbolize nurturance. Women can be so busy taking care of others that they forget to listen to their own needs. So, breathe deeply and take time to go for a walk.
  

Written By Dr. Patricia J. Wales, ND *with a few minor changes

Post Partum Perineal Healing

Herbal local wash:
1 tbsp Hypericum perforatum (St. John’s Wort)
1 tbsp Calendula
1 tbsp Comfrey
2 cups boiling water
Instructions: Steep the herbs in boiling water for 1 hour. Strain. These herbs will help sooth, heal and prevent infection.

Can be used as a sitz bath, spray or soak for pads.

If using as a sitz bath add:
- 1 head of garlic
- ½ cup sea salt
A sitz bath is a bath that only covers the hips and buttocks. Special sitz baths can be purchased from the drug store or maternity store. Or you can fill your bathtub up to your waist only. Soak for 10-15 minutes daily. Add the two cups of local wash to the bath water.

Spray – Cool the local wash and put it in a spray bottle. Use after every visit to the bathroom.

Maxi Pads – Can be pre-soaked and put in freezer (hint – freeze them in the shape of your body), the cold will provide relief and help reduce swelling.

Cancer Prevention and Diet Tips

1. Get regular check-ups
• Many cancers can be prevented/discovered in the early stages with screening tests available through your healthcare provider

2. Go Vegetarian
• Eat more vegetables (especially tomatoes and coniferous vegetables); fruits, whole grains, and legumes to help optimize body weight, immune function, hormone regulation, and avoid meat-related carcinogens, all of which may influence cancer risk

3. Focus on Fiber
• Eat foods rich in fiber, especially those made with whole grains, to help reduce the risk of several cancer

4. Find healthy fats
• More meals containing olive oil or fish, help protect against cancer, and avoiding fat from meat, dairy, and processed foods, may decrease cancer risk

5. Avoid alcohol
• Use alcohol beverages in moderation or not at all to reduce the risk of many cancers

Health Benefits of Antioxidant intake:
• Antioxidants help protect against free radical damage and help boost the immune system
• Free radicals are highly reactive compounds that are created in the body during normal metabolic functions or introduced from the environment
• Free radicals interfere with the cells’ ability to function normally and are believed to play a role in more than 60 different health conditions, including heart disease and cancer
• Antioxidants stop free radicals from forming & minimize the damage caused by free radicals
• Thus, increasing the intake of antioxidant nutrients has the potential to reduce the risk of free radical-related health problems
• Antioxidant nutrients include:
- Vitamins: A, C, E, and B-vitamins
- Minerals: Selenium & Zinc

Feeling anxious? Cut out the coffee!!

If you experience anxiety even the smallest amount of caffeine can turn your stress into anxiety and anxiety into panic. Even one coffee or tea can be enough to throw you off for the whole day. So, what about decaf?? This still contains some caffeine!! Green tea has amazing health benefits, but if you're stressed out or anxiety prone - hold off!!

Caffeine will also potentiate hypoglycemia (a drop in your blood sugar level) which will make your physical feeling of stress and anxiety even worse!!

Dr. David Suzuki at the OAND Fall Convention!

An Evening with Dr. David Suzuki
brought to you by the Ontario Association of Naturopathic Doctors

Friday, November 13, 2009
Toronto Congress Centre
650 Dixon Road, Toronto

Click here for full details and to PURCHASE TICKETS!

Canadian Association of Naturopathic Doctors Patient Information on the H1N1 Flu Virus [Human Swine Influenza] (Swine Flu)

H1N1 Flu Virus [Human Swine Influenza] Background

H1N1 Flu Virus [Human Swine Influenza] refers to influenza cases that are caused by
Orthomyxoviruses endemic to pig populations. H1N1 flu infects people every year and is found typically in people who have been in contact with pigs, although there have been cases of person-to-person transmission. There is no research that can predict who is at risk and who is not. What the history of previous Influenza pandemics has indicated is that patients who had the greatest mortality were those whose immune system over-reacted after the initial Influenza virus infection.

Signs and Symptoms
Following are the signs and symptoms most commonly associated with H1N1:
• Symptoms are similar to those of regular human flu and include fever, cough, shortness of breath, sore throat, disorientation, chills and fatigue

Some people have also reported:
• Stiffness of the joints, diarrhea and vomiting

In children emergency warning signs requiring urgent medical attention include:
• Fast breathing or trouble breathing
• Bluish skin color
• Lack of thirst resulting in not drinking enough fluids
• Being so irritable that the child does not want to be held
• Flu-like symptoms improve but then return with fever and a worse cough
• Fever with a rash

In adults, emergency warning signs requiring urgent medical attention include:
• Difficulty breathing or shortness of breath
• Sudden dizziness or confusion
• Severe or persistent vomiting

How does H1N1 spread?
• Spread of H1N1 happens mainly from person-to-person in the same way that seasonal flu spreads, i.e., through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.
• Infected people may be able to infect others beginning one day before symptoms develop and up to seven or more days after becoming sick.

For more information about the H1N1 flu virus: refer to the Ontario Ministry of Health

Naturopathic Preventive Strategies, What's in it for me?

The following strategies are beneficial in the prevention of diseases such as H1N1 Flu Virus:

Hygiene
• Cover nose and mouth with a tissue when coughing or sneezing. Throw the tissue in the trash after using it.
• Cough or sneeze into sleeve or jacket of bent arm rather than into closed fist or open hand.
• Wash hands often with soap and water, especially after a cough or sneeze.
• Avoid touching eyes, nose or mouth.

Avoid close contact with sick people
• Influenza is thought to spread mainly person-to-person through coughing or sneezing by infected people.
• If sick stay home from work or school and limit contact with others to keep from infecting them.

Lifestyle
• Ensure adequate rest
• Wash hands with soap frequently during the day
• Do deep breathing exercises
• Walk and do stretching exercises to boost the immune system (Note: Extreme aerobic exercises and weight training are best minimized if you have any of the above symptoms)
• Dry skin brushing and contrast showers are useful to support optimal lymphatic system function
• Remember that ‘emotional’ stress, fear and worry can depress the immune system
• Allow a mild to moderate fever. A fever of 1-3 degrees above normal core body temperature (37.5 degrees Celsius) has a profound effect on immune modulation and optimizes the healing response

If you or someone you know is experiencing a new/worse cough, shortness of breath, are feeling feverish, and/or have had shakes or chills in the last 24 hours, and have traveled within the last seven days to an infected area, or have been in contact with a sick person, contact a naturopathic doctor or other health care professional immediately.
Ask your naturopathic doctor what you can to do to prevent and/or manage swine flu influenza virus.
______

For more information, or to find a naturopathic doctor near you, visit www.cand.ca.
CAND Patient Handout - H1N1 Flu Virus [Human Swine Influenza] April 2009

Healthy Lifestyles Linked to lower Risk of Type 2 Diabetes

According to a study published in the Archives of Internal Medicine, older adults with healthy lifestyles have a significantly reduced risk of developing Type 2 Diabetes.

Researchers followed 4900 adults, aged 65 or older and without diabetes at baseline, for 10 years. During that time, they periodically assessed participants' lifestyle habits. Factors associated with low risk for diabetes were:

• physical activity above the median;
• dietary scores in the upper two quintiles;
• no smoking;
• moderate alcohol use;
• not being overweight.

Diabetes developed in 7% of the subjects. In adjusted analyses, each low-risk lifestyle factor was independently associated with reduced diabetes risk. Patients with all five healthy lifestyle factors had an 89% reduction in risk.

The authors say their findings "support the need for emphasizing healthy and achievable physical activity and dietary goals," as well as other healthy habits, among older adults.

So what's in it for you? You can add health to your lifestyle at any age!

• If you're sedentary, learn to exercise. This doesn't mean you need a membership to a gym. 20 minutes /day of moving is all it takes to get started. How about starting with a walk on your lunch break?
  
• If you smoke, you must quit. By smoking you are putting yourself at considerable risk of not only developing Type 2 Diabetes, but also many other preventable smoking related diseases. Not to mention it stinks, and you stink! This is a very hard habit to kick, get your support network to see you through, including your health care practitioners.
  
• Consume a heart healthy Mediterranean style diet. In short high fiber, lots of fruits and vegetables, lean protein, and healthy fats (omega3 and omega 9)
• Moderate alcohol use: no more than 1 small glass of red wine per day. Red wine is full of antioxidants.
  

Naturopathic Medicine Week

COME and JOIN US for Naturopathic Medicine Week

Date: Wednesday, May 6, 2009
Time: 6 – 9pm
Cost: FREE

Topic: 6 pm: “Naturopathic View on Peri-menopause” with Rachel Schwartzman, ND

Topic: 6:45 pm “Naturopathic Approach to Stress” with Lorenzo Diana, ND

Topic: 7:30 pm “Diet – Eating for Energy” with Michelle Chin, ND

Location:
CHAPTERS
First Markham Plaza
Hwy 7 & Woodbine
Markham, ON

Presenters:
Michelle Chin, ND
Lorenzo Diana, ND
Rachel Schwartzman, ND

Why Should You Drink More Water?

• to improve your energy
• to increase your mental and physical performance
• to remove toxins and waste products from your body
• to keep your skin looking healthy
• to help you loose weight by regulating appetite and increasing metabolism
• to prevent headaches and dizziness due to dehydration
• to allow for proper digestion
• to reduce blood pressure and high cholesterol
• to ease joint pain
• to decrease the risk of some cancers
• to decrease the risk of developing kidney stones

How Much water is enough?

• 1.5 to 2 liters a day or more if you are pregnant, breastfeeding, in a hot climate, or doing heavy exercise.
• Drink throughout the day, drinking large amounts all at once won't be absorberd by the body.
• Breast fed and formula fed infants don't need any extra water they should be getting all the hydration they require from either breast milk (ideal) or if this is not possible from formula.
  

Health Tips - Cold and Flu

1. To fight off a cold or flu use warming socks. Get a knee-high pair of cotton socks and a pair of wool socks. Soak the cotton socks in cold water, wring them out and then put them on your feet. Put the wool socks on top and then go to bed. The body will respond by warming the feet, thus draining the congestion from the head.

2. When you are coming down with a cold or the flu get plenty of rest and relaxation. Allow time for your body to heal. Eat warm, cooked food and drink plenty of warm liquids. Avoid dairy and sugar.

3. To reduce a fever drink a couple of glasses of water, apply cold wet compress to the forehead and chest and take a long tepid bath or sponge bath. Rest, drink plenty of fluids and limit food intake until the fever breaks. Fevers below 39C (102F) are seen as “friendly” and a reaction of the body to eliminate toxins.
Remember: fevers are one of the most important defenses our body has against disease. The intention of a fever is to raise the temperature of the body to create uncomfortable living conditions for bacteria and viruses (i.e. “to cook the bugs”).
In order to build a healthy and strong immune system, it is extremely important to support the body’s natural immune defenses – fevers should be encouraged, not suppressed.

4. To aid the elimination of toxins through the skin induce perspiration by taking long hot baths, using an infrared sauna or steam room. Increasing perspiration through the skin is one of the safest and most effective ways of eliminating toxins.

Pesticides in Produce (Part 2)

Most contaminated Vegetables:
1. Spinach
2. Bell peppers
3. Celery
4. Potatoes
5. Hot peppers
6. Green beans
7. Lettuce
8. Cucumbers
9. Carrots

Thus, it would be most beneficial to purchase these vegetables organic.

Least contaminated vegetables:
1. Cauliflower
2. Brussels Sprout
3. Asparagus
4. Radishes
5. Broccoli
6. Onions
7. Okra
8. Cabbage
9. Eggplant

If you cannot afford going organic, then use the Fruit & Veggie wash that was posted previously on this blog.

Pesticides in Produce (Part 1)

Most Contaminated Fruits:
1. Peaches
2. Apples
3. Strawberries
4. Nectarines
5. Pears
6. Cherries
7. Raspberries
8. Grapes
9. Blueberries

Thus, it would be most beneficial to purchase these fruits organic.

Least Contaminated Fruits:
1. Avocado
2. Pineapple
3. Plantains
4. Mangoes
5. Watermelons
6. Plums
7. Kiwi
8. Papaya
9. Grapefruit

If you cannot afford going organic, then use the Fruit & Veggie wash that was posted previously on this blog.

4 Ways to Reduce Body Odor

Perspiration itself is normally odorless - it’s the bacterial breakdown of sweat that causes most body odor. If you suffer from body odor, consider the following natural ways to combat it:

1. Splash rubbing alcohol under your arms to reduce bacteria.
2. Stimulant drugs, including caffeine, contribute to body odor by increasing the activity of apocrine sweat glands, special glands in hairy parts of the body that produce strong-smelling, musky secretions. Try eliminating caffeine if body odor continues to be a problem.
3. Most commercial underarm products contain irritating or harmful ingredients, including aluminum salts and dyes. Avoid the antiperspirant varieties - you can find better deodorant only products in health-food stores, such as those containing tea tree, which is antibacterial.
4. If you buy "natural crystals," make sure they do not contain aluminum in any form.

A great antioxidant spice

Tumeric or, Curcumin is a commonly used spice in South Asian and Middle Eastern cooking and is one of the key ingredients in curry dishes. Turmeric possesses a number of important medical properties and is now a popular component of many natural health products.

Turmeric is an anti-oxidant, and has been shown to prevent atherosclerosis, liver disease and even cancer. The medicinal benefits of turmeric can be attributed to its anti-inflammatory properties. Natural health products containing turmeric are commonly used for pain and inflammation of the muscles and joints, such as in arthritis, as well as for inflammation of the gastrointestinal system, as in irritable bowel syndrome and other conditions marked by digestive dysfunction.

To obtain some of the beneficial effects of this herb, start adding turmeric to your everyday diet. Begin with ¼ tsp per day added to foods (such as scrambled eggs, sauces, soups, stir-fries, salad dressings, etc). Gradually increase this amount after about a month to ½ tsp each day and then up to a full tsp after another month or so.

Chicken Tikka with Baby Spinach Recipe

This is a very easy recipe for 2, using ginger and turmeric.

Ingredients:
8 ounces chicken breast: boneless and skinless
1/2 cup plain, low-fat yogurt
2 tsp chopped garlic
2 tsp ginger root, chopped
1 tsp ground cumin
1 tsp fresh mint or coriander, chopped (optional)
2 cups chunk pineapple or mardarin orange slices (if canned in juice, then drain)
2 cups organic baby spinach leaves

Instructions:
1. Marinade:
- Mix yogurt well with garlic, ginger, spices and fresh mint
- Cut chicken into fairly large chunks, about 5-6 pieces for each chicken breast
- Soak the chicken pieces in yogurt mixture, turning over to make sure all parts are coated
- Marinade, and let chicken sit in the marinade in the fridge for 1-2 hours

2. Preheat the broiler
- Meanwhile, place the chicken pieces in a lightly-oiled, shallow baking pain
- Best if pan is at least 10 inches from the broiler and broil for 5 minutes
- Turn chicken pieces over, add the pineapple or mandarin orange slices and broil for another 5 minutes

3. Wilt the spinach: Put spinach leaves in a saucepan with 1/4 cup of boiling water. Cover tightly and steam for 3 minutes. Drain. Serve this colorful chicken and fruit on a bed of spinach.

Nutritional Information: (per serving)
364 calories
4 g total fat (1 g sat)
54 mg cholesterol
54 g carbohydrate
30 g protein
3 g fiber
128 mg sodium

Dairy-free creamy romaine salad recipe

Prep and Cook Time: 15 minutes

Ingredients:

• 2 medium heads romaine lettuce, outer leaves discarded
• 1 bunch young dandelion greens, if available
• 1 medium tomato cut into eighths
• 
  
• Dressing:
• 3 TBS chopped fresh basil
• 3 medium cloves garlic, pressed
• 1 TBS prepared Dijon mustard
• 1 TBS honey
• ½ tsp salt
• ½ tsp cracked black pepper
• 4 TBS fresh lemon juice
• 1/4 cup sunflower seeds
• 4 oz silken tofu
• 2 TBS extra virgin olive oil
• *a little water to thin if needed

The silken tofu makes it creamy without dairy giving your salad a rich taste without a lot of fat.

Directions:

1. Blend all dressing ingredients in blender adding oil a little at a time at end.
2. Chop, rinse, and dry romaine and dandelion greens. If you have a salad spinner it is best. If not, pat rinsed greens with paper towels so dressing doesn't get diluted.
3. Toss greens with tomato and desired amount of dressing.

   Serves 4

Healthy Cooking Tips:

Make sure you blend this dressing well so the sunflower seeds are ground. Stop your blender and test for smoothness. When the seeds are ground well they will make your dressing nice and creamy.

Easy spinach recipe

For perfect spinach place in boiling water for just 1 minute. This is not only quick, but it helps to preserve the maximum number of nutrients in the spinach. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

• 1 pound fresh spinach
• 1 tsp lemon juice
• 1 medium fresh garlic, pressed
• 1 TBS extra virgin olive oil
• salt & cracked black pepper to taste

Directions:

1. Bring lightly salted water to a rapid boil in a large pot. Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil. Cook spinach in boiling water for 1 minute.
2. Drain and press out excess water. Toss in rest of ingredients while still hot.

   Serves 2

Make your own Hummus

This Middle Eastern dish makes a great spread or dip and adds extra protein and fiber to your menu. Enjoy!

Prep and Cook Time: 10 minutes Ingredients: 1 15-oz can of garbanzo beans, preferably organic 2 + 3 TBS extra virgin olive oil 2 cloves garlic 1 TBS sesame tahini 1 TBS fresh lemon juice sea salt and pepper to taste Serves 6

Directions:

1. Blend garbanzo beans, 2 TBS extra virgin olive oil, garlic, tahini, and lemon juice in blender. Add the 3 TBS olive oil a little at a time through the feed hole as the mixture is blending.
2. Season to taste with salt and pepper.

What do you do when you can't buy organic?

What should you do when it's not possible to buy organic? Here are some recommendations when you can't buy organic:

1. Locally-grown foods may or may not be lower in pesticides and other contaminants, but it's easy enough to ask and you may be surprised how many local growers you'll find within driving distance and how close to organic some of their foods may turn out to be.
   
2. Read the ingredient lists on all non-organic food packaging. Although you cannot trust the terms "natural" or "all natural" on the front of the package, you can trust the ingredient lists to include most of the substances added to the food. Look for the terms "artificial flavor" and "artificial color." Also look for the FD&C colorings (for example, Yellow 5). Of course, you won't find pesticides, heavy metals, or other potentially toxic residues listed on ingredient lists. But watching out for other potential toxins is still very worthwhile.
3. Wash your produce thoroughly and use a vegetable brush to help remove potential toxins found on the surface of the food.
   
4. Peel all waxed fruits. Also peel any fruits you know or suspect to be heavily sprayed.
5. Enjoy the delicious flavors and textures of your food. Even when you haven't been able to buy organic, take satisfaction in the selections you've made and recognize the benefits of nutrient-dense, minimally processed foods, one-of-a-kind foods!

Feeling under the weather?

Are you starting to feel like you are going to catch a cold or that you may be coming down with a virus? Then here is a homemade tea that you can make that tastes good and may help your body resist this cold.

Honey Ginger Lemon:
Good at the beginning of a cold or the flu, particularly when you have a sore throat and/or cough. This remedy is soothing and has a warming effect. As you know lemon is abundant in vitamin C, which enhances the immune system and has anti-bacterial and anti-viral properties. Ginger helps in enhancing circulation, lowering body temperature and is good for the digestion. Honey provides the body with anti-bacterial and antioxidant properties and yields quick energy.

Recipe: Grate a 1-1.5cm piece of ginger and put in a cup. Add 1-2 tsp honey. Pour in 1 cup of boiling water. Add fresh lemon juice from a lemon (1/2 – 1 lemon) and mix. Sip before bed and you can also drink this tea throughout the day whenever you feel like it.

You may also want to supplement with extra vitamin C capsules to help boost your immune system to fight off the cold. It is safe to take up to 6 grams of vitamin C in divided doses throughout the day.