We've been Duped

Maple Leaf came out with their "Natural selections" not too long ago

Claiming that they contain "natural ingredients"

They specifically target people who are weary about the ingredients in other deli meats

But low and behold!! These meats contain the exact same amount of Nitrites as other Maple Leaf deli foods.

I feel duped... on the occasion that I do buy deli meats I have been buy the Natural Selections...

and paying extra for it because I thought it didn't contain this dangerous carcinogen.

Well I will be thinking twice before buying a maple leaf product again

I think they intentionally deceived people.

Do you buy deli meats? Are you concerned about Nitrites?

Dear 16 Year Old me

I may have posted this before.

But I think the message can be repeated.

If you are planning a holiday trip 

please skip the tanning bed

pack your sunscreen

and check your skin. every day.

Dear 16 year old me

Vitamin E

Here are some reasons you should make sure you are getting enough Vitamin E

-It can fight against cardiovascular disease -by reducing both blood cholesterol and triglyceride level,s it decrease the likelihood of forming blood clots which can lead to heart attacks and stroke and also reduce blood pressure levels. In addition, they possess anti-inflammatory action. And like their other family members, the tocopherols, they act as antioxidants and help to protect against cholesterol oxidation. Oxidized cholesterol is much more likely to be deposited in arteries. But where these compounds differ from tocopherols is that they can also suppress cholesterol production in the body in a similar fashion to some cholesterol-lowering medications.

-These compounds seem to have an impressive impact on cancer. They have been shown to suppress tumour growth as well as induce the death of cancer cells for many different types of cancer including breast, prostate, colon, pancreas, liver, lung, stomach and skin.

-Their act in both preventing diabetes and its assorted complications is also an exciting area of research. Tocotrienols may guard against insulin resistance which can lead to type 2 diabetes.
-For those who already have the diabetes, these substances may guard against certain kidney ailments as well as a decline in cognitive function that's linked to diabetes. Researchers have also found that they can reduce nerve pain that's all too often a consequence of having diabetes for a number of years. And if this isn't enough, they've also been shown to help lower blood sugar readings and raise levels of the protective HDL-cholesterol.

-On the osteoporosis prevention front, these compounds seem to protect against bone thinning in a number of ways. For example, they have been shown to reverse the bone thinning that's associated with smoking - (that's not to say that it's alright to smoke and tocotrienols will protect your health.)

-Their antioxidant and anti-inflammatory actions are a perfect combo for maintaining healthy nerves, brains, and cognitive function.

-And they may the stomach against hyperacidity, particularly that linked to stress. For those of you who experience heartburn when you're stressed, excess acid in the stomach is a common cause. Scientists are finding that tocotrienols may help protect against this hyperacidity.

Food Sources of Vitamin E
Fortified Cereal, Sunflower Seeds, Nuts (almonds and hazelnuts), Vegetable Oil, Turnip Greens, Tomatoes, Pine Nuts, Peanut Butter, Wheat germ, Avocado,

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Health Link

British scientists have correlation between the length of a mans index finger and his risk of prostate cancer.

Studies have found that men whose index finder is longer than their ring finger are one third less likely to develop prostate cancer - which is the second more common cancer in men.

 Lower levels of testosterone while a fetus is developing is linked to the length of fingers and lower risk of prostate cancer. 

There are suggestions that looking at the finger length could be used as a simple test for determining risk of prostate cancer in men under 60.

Read more at the Globe and Mail

Brain Boosters

On msn the other day I found an article about foods that boost brain power. Here is a quick run down - check out the link for more details

Blueberries - they have lots of antioxidants which promote positive signals to be sent from the nerve cells in your brain. This reduced inflammation. Eating blueberries daily may also help you perform better on memory tests.

Walnuts - help with heart health by lowering blood cholesterol. They fatty acids the nuts contain are also good for the brain because they help protect against degeneration. Degeneration can occur with normal aging or with diseases such as parkinsons or alzhiemers.  The antio oxidants also act as anti-inflammatories.
{P.S. studies have shown that people who eat nuts live longer than those who don't}

Strawberries - they have the higher amounts of antioxidants  compared to other fruit of vegetable - when ripe and in season. This high amount of antioxidants makes them great anti-inflammatories which is good for the nerve cells in your brain.

Dark Leafy Greens - mom was right - eat your green vegetables. Kale, spinach, swiss chard.. take your pick - they all help protect the arteries, vision and have anti-cancer properties. They also help to maintain and healthy brain

Salmon or Other Coold Water Fish - eating these fish is linked with lower levels of cognitive decline. The high amounts of omega 3 fatty acids help to protect the arteries which is key for normal brain function. They also help lower blood triglycerides - which is good for your arteries and your heart.

Check Out this link for  a Recipe for a salad that contains the first 4. Grill up some salmon and you've got yourself one brain healthy dinner!

Diet vs. Exercise

Women's Health recently discussing whether its diet or exercise that is the most important. They looked at 6 common situations.
Here's what they found

To Lose Weight - Diet
To Boost Energy - Exercise
Reduce the Risk of Heart Disease - Diet
Prevent Type 2 Diabetes - Exercise
To Prevent Cancer - BOTH - plant based diet and consistent exercise
Improve Mood - Exercise

To read the full article including reasons why they came to these conclusions check out the article here

To sum up - both diet and exercise are vital to living a healthy lifestyle. Avoid yo-yo dieting or yo-yo exercising and try to maintain consistency with both. Everything in moderation

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What you need to know

About sunscreen and sun bathing...

1. The SPF on the bottle is not a reliable number. The problem? Most people do not apply enough to get the amount of protection the sunscreen claims.  You should apply about 1 -2oz of sunscreen - (1oz = 1shot glass)

2. Environmental Working Group has come out with some new information suggesting that Vitamin A (or its derivatives ie. retinol) can actually promote burning. This is very preliminary information and the studies have only done on mice.

However, it is something to think about when buying sun screen

(read more here and here)

3. Even in the shade you can be reached by UV rays - so put sunscreen on either way. Same goes for sheer or thin clothing.

Now that its getting sunny and hot out we are spending more time outside. It is important to apply sunscreen before you go out, after swimming or sweating, and apply liberally. Most dermatologists (mine included)  suggest anything below SPF 15 is useless. Use broad-spectrum sunscreen so it blocks burning and cancer causing rays as well as those that cause tanning and wrinkling.

-remember to use enough of your spf containing makeup to be protected. - re-read this post

image from Bittersweet Life

Yoga Thrive

Yoga Thrive is a yoga program developed for people who have or have had cancer, and their support person(s). It was developed by Dr.Nicole Culos-Reed at the University of calgary.
Yoga has been shows to minimize or improve treatment related symptoms such as nausea and fatigue. Participants also have increased overall physical activity levels, improved physical strength decreased levels of perceived stress and improved mood state.

 In order for this practice and the benefits to reach more people there are classes being held all over Canada
-Check out this link to find a class near you - as well as more info on the program
http://www.kin.ucalgary.ca/healthandwellnesslab/Site/Yoga_Thrive__.html 

There is also a DVD available so you can practice at home, or with someone you know who has been affected by cancer.  - a link to buy the DVD can be found by clicking the link above.

You can read more about Dr. Culos-Reed's research by following this link http://www.kin.ucalgary.ca/healthandwellnesslab/Site/Yoga_Thrive___files/Yoga%20Thrive%20-%20research%20summary%5BMay%202009%5D.pdf

Dr. Culos-Reed has also developed fitness testing for cancer survivors.
If you, or anyone you know lives in or near Calgary - they can contact the Health and Wellness lab and set up a fitness assessment for either Cadiovascular health or for Strength. For $150 you get a 1.5 hour assessment as well as a 1 hour training session on another day. Follow this link for more information http://www.kin.ucalgary.ca/healthandwellnesslab/Site/Fitness_Testing.html
OR
To book a session:
CALL (403) 210-6983
or EMAIL thrive.centre.info@gmail.com
Please leave your name and contact info, and our staff will contact you to set up your appointment


"Being inactive is not an option. Walking 30min a day, 7 days a week increases cancer survival rate by 50%" - Dr. Culos-Reed

Health Tip

Steam your broccoli!

Steaming broccoli can increase the concentration of glucosinolates by up to 30% Glucosinolates are a category of phytochemicals (anti-oxidants) found in broccoli and other vegetables such as kale, brussel sprouts, and garlic.

These specific chemicals are knows for lowering risk of cancer by blocking carcinogins and preventing the initiation of tumors in some organs such as liver, mammary glands,  and pancrease.

-boiling your vegetables can cause phytochemicals and nutrients to leach out of vegetables into the water - and then down the drain.  so next time, steam your broccoli!

tip found on MSN BC - 12 quick tips for a longer, healthier life

Check out the 11 others here

http://www.msnbc.msn.com/id/23727899/

vitamin D

the sunshine vitamin.
Did you know it is actually a hormone produced naturally by our bodies. When we are exposed to UVB rays,  our skin produced vitamin D3 and we only produce as much as we need. It only takes about 10 minutes of unprotected exposure to UVB rays to get all the vitamin D that we need.  That being said, I think our hands and faces should always have sunscreen on them because they are typically always exposed to the sun. But maybe consider waiting 10 minutes after going outside before putting sunscreen on your arms. (Make sure you talk with your doctor/demetologist before going out without sunscreen)
Unfortunatly... here in Canada about 6-8 months out of the year, you could go outside without sunscreen all day and your body wouldnt produce any vitamin D.
This is because the sun is at the wrong angle, and the UVB rays are not strong enough to activate the vitamin D synthesis process (this DOESNT mean they arent strong enough to do damage. a sun burn in the winter is as dangerous as a sunburn in the summer).
That is why so many doctors recommend taking a vitamin D supplement.
Currently, the recommended daily intake of vitmin D is 1000 IU but a lot of research is suggesting that the number be increase to as high as 5000 - 10 000 IU.  (check out an interesting article here)

Vitamin D plays an important role in bone density. it raises blood calcium levels by increasing the absorbtion of calcium from the gut, and reabsorption of calcium from the kidneys. When blood calcium levels rise, more is stored in the bones increasing their density and strenght.
It has also been implicated in the prevention of many types of cancer, and Multiple sclerosis.  MS is almost not exisitant in equatorial regions where sunlight and vitamin D levels are typically adequate.
Vitamin D can help improve mood by alleviating Seasonal Affective Disorder (SAD/Winter blues), and can also help reduce muscle fatigue and chronic pain.
Some preliminary studies also suggest that low Vitamin D may also be linked to an increased risk in heart disease and stroke (see a brief overview of Vitamin D here)

Vitamin D is found in some foods, such as salmon, and milk and breakfast cereals are typically fortified with vitamin D (fortified means it has been added to a product that did not naturally contain that vitmain/mineral, where as enriched means vitamins and minerals that have been lost during processing have been added back in). Most multivitamins contain about 400 IU (about 10% of the body's daily need)
So how do you know if you are getting enough vitamin D?
Ask your doctor, and get your blood tested for vitamind D levels. Once the results come back talk to your doctor about how much vitamin D you should be taking every day. 1000IU may be sufficient, or they may recommend more. Make sure you follow the doctors advice because, as with all vitamins, Vitamid D does have toxic effects if taken in excess (although up to 10 000IU appears to be safe)
Write down some questions or concerns that you have before you go to the doctor so you don't forget or get overwhelmed!

get crackin

eggs are such a yummy breakfast.. or dinner for that matter. im sure everyone can find at least one way they like their eggs cooked. sunny side up, over easy, eggs benedict, egg in a hole (also referred to by some as a one eye sandwich) hard boiled, soft boiled. the opportunities are endless!

eggs are also good for another reason besides their yummy-ness. one egg contains all of the essential amino acids in all the right proportions for your body. amino acids are the building blocks your body used to build new protiens. and protein is essential for all cell growth, division, and repair - and that is all cells, red blood cells, white blood cells (hello immunity), skin cells, liver cells you name it.

if you are short on one type of essential amino acid (meaning, your body can't make it, you need to consume it in your diet) then all production of new proteins STOPS. this is bad news.

if that isn't a good enough reason for you to increase your consumption of eggs then maybe this will help

there is nutrient called choline is essential for normal cell function (including repair and division). it is found in eggs (yolks, not whites) and some recent studies have found that women who consumed 455mg of choline a day reduced their risk of breast cancer by 18-24%. thats huge! while one egg only contains a quarter of the recommended amount of choline, it is a good way to boost how much you are getting. other sources include skim milk and coffee.

eat up!

spf

we all know that sun damage is bad for our skin. not only can it cause premature aging, lines, wrinkles, freckles, and sun spots. ultra violet light causes skin cancer. this is such widespread knowledge that now most make up and moisturizers have sunscreen in them
but did you know...

that if you are not using at least a teaspoon of your spf make up, or moisturizer you are not getting the sun protection factor listed on the bottle. infact, it drops as low as spf 2 vs spf 15 you think you are getting.

so slather that spf on because if you arent using a teaspoon you might as well not be using it at all.
if you dont wear make up, you should still be applying sunscreen to your face and neck every day.
a handy way to carry some spf in your purse is using a sunscreen stick - such as clarins sun control stick - use this on areas that get extra exposure like the top of your forehead, and the bridge of your nose.

pop = cancer

in case you needed another reason to cut pop from your diet - your in luck! more evidence has come out showing just how bad pop is for our bodies.
having a pop as few as twice a week could double your chances for pancreatic cancer.
pancreatic cancer is one of the deadliest forms of cancer with only 2-3% surviving for five years after their diagnosis.
this study only shows a correlation between drinking pop and developing cancer - but it is definitely something to think about the next time you buy a coke.

check out the article here

update: apparently the link wasnt working - so ive changed it. hopefully this one works!

hero

nearly a year ago my mom was diagnosed with throat cancer. the day she told us, we - as a family, took a stand against cancer. mom was the only one who could fight.  everyone else could only rally - we all did what we could. i tried to use what i knew from school about nutrition and health and fitness. my sister did the ride to conquer cancer raising $4,400 to go towards research for head and throat cancers. grandma and granpa, my moms parents, came to live with my mom and bill to support in anyway they could - rides to and from the hospital, housework, and company. bill was by my moms side every step of the way, at the doctors appointments, and learning as much as he possibly could. we came together. the treatment was intense but later in the summer my mom was declared cancer free. she is a survivor. she is our hero. this is for her. for her recovery, and our journey back to a life full of health, adventure, travel, and family. xox