Brewer's Yeast - It's NOT just for Making Beer?

One natural supplement that I recommend over and over again to my clients is Brewer's Yeast. It's cheap, it's natural and it's loaded with vitamins and minerals. Just look at the list below of all the nutrients it contains.

Brewer's Yeast is a good source of:
Alpha Lipoic Acid
Biotin
Calcium
Chromium
Folic Acid
Inositol
Iron
Magnesium
Phosphorus
Selenium
Vitamin B1
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B12
Zinc

Brewer's Yeast is a great supplement for people under a great deal of stress as this depletes the body of the vital B Vitamins. Also people suffering from any of the following ailments would be well advised to consider Brewer's Yeast:
Acne
Anemia
Anxiety
Arthritis
Canker Sores
Dermatitis
Depression
Edema (water retention)
Eye disorders
Fatigue
Forgetfulness
Hair Loss
Headaches
Insomnia
Irritability
Loss of Appetite
Low Blood Sugar
Moodiness
Poor Concentration
Poor Memory

I have personally taken Brewer's Yeast for years and it has always been the best thing to take to get my Eczema under control when it has been particularly bad. I highly recommend it. You can purchase it here http://astore.amazon.com/myheabal2-20 or find it at your local Health Food Store

Weight Loss - "Just Tell Me WHAT to Do and I'll Do It"

"Just Tell Me WHAT to Do and I'll Do It" - if I had a dollar for every time I heard that from a client, I would be rich. However, if I only received payment if it were true and the client actually followed through with this commitment - well, as you can guess that my bank account wouldn't change much.

When people make this statement, I believe they mean it in the moment - I know because I have made that statement too and meant it. But once they find out the what the "WHAT" is in what they have to do, that the conviction wavers. The truth is that the "WHATs" for weight loss are basically always the same. This list you see below is nothing you haven't read before. However, what may happen this time is that you may actually decide to follow through on that commitment.

WHAT is your return on investment here, anyway? I mean, is it really worth it? Let's see, you will get: more energy; a sleeker, hotter body; improved immunity; longer life expectancy; a new wardrobe (for all you shoppers!); and a better sense of self-worth. I'd say that is a pretty good return on investment.

So here is the list of 10 suggestions that you have probably seen before. But before you read on, say this out loud with conviction: "Just tell me WHAT to do and I will do it!!!!" - even if you only do one of these things, that will be progress.

WHAT #1: Exercise 30 minutes 5-6 times a week elevating your heart rate
WHAT #2: Incorporate Weights into your exercise program
WHAT #3: Eat fresh fruits and vegetables every day - at least 3 servings, but 7-10 servings is the recommended daily amount
WHAT #4: Eat raw nuts and seeds daily
WHAT #5: Eat a variety of grains and choose multigrain breads, crackers, etc.
WHAT #6: Use natural honey or natural maple syrup as sweeteners
WHAT #7: Incorporate legumes into your diet
WHAT #8: Keep a food diary of everything you eat
WHAT #9: Limit consumption of alcohol to 2-3 drinks per week
WHAT #10: Avoid or limit all processed, refined, fried and fast foods

Best wishes!!

Heart Healthy is ALL Healthy

Cardiovascular Disease (CVD) is the NUMBER 1 KILLER of men and women in North American. Since 1984, more women than man die from CVD every year. Here are the top 6 killers of women and men in order:

Top 6 Killers of Women
1) Cardiovascular Disease (CVD)
2) Cancer (lung, breast, colon...)
3) Respiratory/Lung Disease
4) Alzheimer's Disease
5) Diabetes
6) Pneumonia/Flu

Top 6 Killers of Men
1) Cardiovascular Disease (CVD)
2) Cancer (lung, prostate, colon...)
3) Accidents (car,...)
4) Respiratory/Lung Disease
5) Diabetes
6) Pneumonia/Flu

Women live on average 8 years longer than men (sorry, life's not fair) which is why Alzheimer's shows up on the list for women and not men and since there is a higher risk for developing Alzheimer’s as you age. This also means that most men will be dead before they will lose their minds (although some women would disagree!!)

All joking aside, the main point here is that taking care of your heart needs to be your top priority. I can remember my aunt, who has a strong gag reflex, asking her dentist if she really needed to floss ALL her teeth. His response was "No, only the ones you want to keep." So when people ask me if they really need to exercise and eat healthy, can you guess my answer? These things are not optional if you want to live a long and healthy life.

The good news is if you take good care of your heart, the rest of your body will follow. First, it is a good idea to know your Cholesterol levels and check your Blood Pressure on a regular basis just so you know your risk factors.

One of the best ways to lower Cholesterol is to increase your fiber since fiber binds with fats, such as Cholesterol, and is excreted. The easiest way to do this is to add 2 Tbsps of ground Flax Seeds to your diet every day. Flax is easy to digest, it is loaded with Omega 3 Fatty Acids, it binds to fats and toxins, it promotes good bacterial growth in the intestines and it makes the stool slippery so bowel movements are easier. Psyllium is often recommended, but I don't like it as much because it has no Omega 3's and it absorbs 40 times it's weight in water, so if you don't drink enough water you can actually become constipated.

Of course the best fiber comes from fresh fruits and vegetables. You absolutely must consume these daily. I know you have heard that a gazillion times and there's a reason for that - IT'S TRUE. The fiber, vitamins, minerals and phytonutrients (phyto = plant) are absolutely vital to your health. The more nutrients you get into your body from natural sources, the less likely you are to crave junk food. Many North Americans, despite eating vast quantities of food, are literally "starving to death" because they are not getting nutrients into their bodies from eating highly processed foods that are devoid of all nutrients. When the body is starving, triglyceride levels become elevated and insulin resistance develops which can lead to Type 2 Diabetes (watch for another blog posting to come)

Fish oil has natural anti-inflammatory properties and studies on patients with CVD have found that inflammation is a major cause of the CVD so taking fish oil helps reduce the risk. Cold water fish such as salmon, herring, trout and mackerel are an excellent choice.

Eating Oatmeal, that is traditional oats - not the quick oats, is a great way to lower Cholesterol. They are a rich source of Tocotrienols - these are "relatives" to the vitamin E family and prevent oxidation of LDL Cholesterol.

Almonds and walnuts are a great source of monounsaturated fatty acids. Studies have shown that walnuts significantly increase the elasticity of the arteries.

Reduce simple sugars and eat foods with a Glycemic Index rating of less that 55 (http://www.glycemicindex.ca/glycemicindexfoods.pdf). This is great strategy for reducing all disease. Low Glycemic foods do not spike blood sugar levels and start the insulin roller coaster that leads to nothing but trouble.

Now for the dreaded "E" word - EXERCISE. No one is expecting you to become a marathon runner, but everyone can at least go for a 20 minute fast-paced walk every day. I get up 30 minutes early every morning (and I am NOT a morning person) to go for a bike ride. I always feel amazing afterward. Load your IPod or MP3 with some great tunes, or better yet, a motivational CD, and the time will fly. Your heart is a muscle and you absolutely have to exercise it.

Remember, keeping your Heart Healthy means keeping you Healthy.

Candida Albicans (Yeast) Self Screening

When clients come to see me, the very first test I do before any other is a Candida Albicans screening. A Yeast overgrowth in the intestinal track is linked to so many ailments that it absolutely must considered as a potential root before looking at more specific health problems. I have had many clients come to me with all matter of ailments but once we got the Candida under control, most of the other problems slowly disappeared. If you think you may have a Candida overgrowth, look at the list of symptoms below and add up how many apply to you.

Symptoms may include:
Abdominal pain
Bloating
Constipation
Cramps and/or Menstrual Irregularities
Depression
Diarrhea
Endometriosis
Erratic Vision
Fatigue/Lethargy
Feeling "spacy" or "unreal"
Feeling of being "drained"
Hemorrhoids
Impotence
Jock itch or athletes foot
Loss of sexual desire
Muscles aches
Muschle weakness
Nail fungus
Numbness, burning or tingling
Pain and/or swelling in joints
Persistent vaginal burning or itching
Poor memory
PMS
Prostatitis
Spots in front of the eyes
Unusual vaginal discharge

These are some, but not all, of the symptoms associated with a Candida overgrowth. If you have 3 or more of these symptoms and you would consider them "severe", then you should definitely consider a good probiotic for a minimum of 1 month or until the symptoms disappear. Now I want to be clear about my definition of a "GOOD PROBIOTIC". First of all, it must require that it be refrigerated for best potency. Second, it must have at least 10 Billion Viable Cells. Third, it should have multiple strains of bacteria to be most effective. Fourth, buy only a reputable brand. As with all supplements, you get what you pay for. My current favourite is "UDO's CHOICE Hi-Potency Bowel Probiotic" which has 70 Billion viable cells or "UDO's CHOICE Super-8 Hi-Potency Probiotic" which has 30 Billion viable cells. Udo's products are not cheap, but they are among the best out there. You can visit http://udoerasmus.com/products/1_index_en.htm to find locations or ask at your favourite health food store for the products they recommend. Another product to consider is Grapefruit Seed Extract (note: not grape seed) which has tremendous antifungal properties. This comes in a tincture which you can put under your tongue (super YUCK!!) which is the most effective way, or you can buy it in capsules if the taste is too much for you. You can also apply the tincture directly to nail fungus or athlete's foot.

If you develop diarrhea after starting the probiotic, reduce the dosage but continue taking it because this is a sign that it is working. Also add 2 tbsps of ground flax seed daily to your diet. This will help transport toxins out of the body and add bulk to the stool. Also ground flax seeds help good bacteria to flourish in the intestine.

If you would like to do a full Candida screening and/or receive more specific recommendations for your individual ailments, you can visit my website and fill in the "Contact" form and I will get back to you as soon as possible. http://myhealthybalance.com/Contact.html

A Mini-Guide to Plastic Bottles

Plastics have become such a pervasive part of our daily lives that it can be difficult to do without them, even when we are concerned about their safety. But most of the plastic bottles and containers we use carry a recycling symbol that can be a help in deciding how to use them.

A Mini-Guide to Plastic Bottles
You’ve been hearing all kinds of bad news reports about toxic chemicals leaching from plastic bottles and containers. If you heat these bottles or re-use them, you might be increasing your exposure to hormone mimics or any of a number of other chemicals.
But plastic is all around us, and not all of it is hazardous to your family’s health. How do you know which types of plastics are worse, and which are not as bad? One clue is the number inside the recycling symbol on the bottom of the bottles or containers. The numbers indicate which are accepted by recyclers, but they also indicate the class of plastic and its chemical characteristics:

No. 1 PETE or PET (polyethylene terephthalate)
No. 2 HDPE (high density polyethylene)
No. 3. V (vinyl) or PVC
No. 4. LDPE (low density polyethylene)
No. 5. PP (polypropylene)
No. 6. PS (polystyrene)
No. 7. Other or miscellanous

To sum up, if the bottle has the number 1, 2, 4, or 5 on the bottom, it’s made from one of the safer plastics. If the number says 3, 6, or 7, there is a greater likelihood that the bottle will be leaving a chemical residue in your beverage. Category No. 3, PVC or polyvinyl chloride, is the worst, followed by No. 7, which may contain polycarbonates (bisphenol-A).

Another rule of thumb is that the softer the plastic the more likely that leaching can occur. You can also use your nose. If you sniff a hint of plastic, find another container. Of course, your best bet is to avoid plastics for food and beverage altogether, and use glass, metal, or ceramic refillable containers whenever possible.

Cancer - Fending off the Enemy

Based on the 2007 Canadian Cancer Society report, 39% of women and 44% of men will develop cancer in their lifetimes. On the basis of current mortality rates, 24% of women and 28% of men will die from cancer. Lung cancer is by far the leading cause of premature death for both sexes combined, with colorectal cancer coming second. Lung cancer incidence and mortality rates continue to rise among women but are decreasing among men. Breast cancer is the most common cancer for women and prostate cancer is the most common for men. Relative survival rates are lowest for pancreatic cancer, esophageal cancer, liver cancer and lung cancer. Relative survival rates are best for testicular cancer, thyroid cancer, prostate cancer and melanoma.

The word “Cancer” refers to the process of uncontrolled cell division. It is thus an umbrella term that encompasses hundreds of different diseases but is not a disorder in and of itself. Cancer begins when genes that control the growth of cells are mutated in the body. This is sometimes an inherited flaw, but more often is the result of the environment and diet. Cells begin to multiple and divide at a rapid rate and the resulting cells form a lump – some benign, some malignant. These lumps pull nutrients away from the healthy tissues surrounding them thus causing interference with normal body functions. If the growth continues, these cells may spread to other parts of the body through the lymphatic system. This is called metastasis.

There are four (4) basic categories for cancer. First are Carcinomas which affect the soft tissue in the organs and glands like the skin, lungs, and pancreas. Second are Sarcomas which affect the solid tissues like the bones, muscle and cartilage. These are types of cancer are quite rare. Third are Lymphomas which are in the lymphatic system. Finally, Leukemias are cancers of the tissues that form blood. Leukemia is different from the other three types in that there are no hard tumors.

Prevention involves numerous strategies. Avoiding the obvious “enemies” like cigarettes, second hand smoke, environmental toxins, heavy metals (e.g. mercury) and processed foods is relatively easy, but there are many hidden “enemies” that are more difficult to avoid. Pages and pages could be written on what to watch out for. However, rather than spending time searching out the enemy, why not just anticipate the attack and prepare to defend yourself.

Whether you already have cancer, or you want to prevent it from occurring, your first priority should be to build (or rebuild) your immune system. A high quality multivitamin supplement with plenty of vitamins, minerals, bioflavonoids and antioxidants is vital to this process. Look for a vitamin supplement company that follows Pharmaceutical Good Manufacturing Processes (GMPs) to ensure quality, safety and potency of the ingredients.

Vitamin C is known as the healing vitamin and is vital to the creation and rebuilding of cells, especially collagen and strengthening of the cell walls. It is a powerful antioxidant, especially in combination with Vitamin E. It is important that the Vitamin C be in the form of bioavailable mineral ascorbates such as Calcium Ascorbate, Magnesium Ascorbate, Potassium Ascorbate and Zinc Ascorbate. When bound to minerals, vitamin C is released more slowly into the system and can be more readily absorbed by the cells.

Turmeric (curcumin) has many different anticancer effects and can be used safely in conjunction with surgery, chemotherapy and radiation.

Fish oil has natural anti-inflammatory properties which can help in the healing process and can prevent cachexia (tissue wasting).

Whey protein powder provides valuable protein to support the immune system. It also helps increase the levels of the important antioxidant glutathione. It is especially useful after surgery when patients often have difficulty digesting whole foods. (Do NOT confuse this with pre-made liquid protein supplements. This form of protein is extremely difficult to digest and can actually be quite toxic).

Milk Thistle can help protect the liver during chemotherapy and radiation treatments.

Green Tea has been shown in studies to reduce the risk of stages I and II breast cancer. It has also been closely associated with a decreased number of auxiliary lymph node metastases among premenopausal women.

CoEnzyme Q10 (CoQ10) improves cellular oxygenation. It also facilitates the repair of RNA and DNA. It supports the immune system by detoxifying dangerous substances.

Selenium is a powerful antioxidant and free radical scavenger and provides protection against cancer.

Flaxseed oil has antioxidant properties and may protect against and prevent the spread of cancer.

L-Carnitine is another powerful antioxidant that protects against damage from free radicals and toxins.

Eating a healthy diet consisting of whole, organic foods is, of course, a huge part of the process. Supplements will be of little value when added to a “junk” food diet. Taking responsibility for your health will pay off in the long run, but it is important to start sooner rather than later.

School Lunches – The Bane of Every Parent’s Existence

When I was in elementary school I had a choice: peanut butter and jam with an apple; peanut butter and honey with an apple; or peanut butter and banana with an apple. The problem now is that kids have too many choices and frankly, they are too fussy – my children included. Also with nut allergies, the peanut butter option has kind of disappeared. Parents at my kids’ school often approach me and ask what I put in their lunches. They are often surprised when I tell them that starting last year both my girls, aged 9 and 12, make their own lunches. I make sure I have healthy choices in the house, then I set out some clear rules, and they follow them. Since I believe in the 80/20 rule, they must have 80% of their lunch healthy choices and 20% “treats”. Since the treats part is easy, I will talk about what I consider to be healthy choices. First, however, I would like to suggest you invest in some really good quality food containers (safe plastics are #1, #2, #4 and #5), a wide mouth thermos and freezer packs. This will make life so much easier.

- Any kind of fresh fruit, apples, sliced oranges, pears, grapes, etc. Put the fruit in containers wrapped in paper towel to stop it from bruising. If your kids like apples or pears cut up, sprinkle a little lemon juice over them to stop them from turning brown (oxidation). If nuts are permitted, try having some peanut butter to dip the fruit in to. If fresh fruit is not feasible, an alternative would be something like Motts Fruitsations (Unsweetened). Dried fruit would be the last choice since it is a very concentrated form of sugar. ¼ cup of raisins is equivalent to about 1 cup of grapes. I NEVER recommend fruit juice since it is basically “liquid sugar”. 1 cup of 100% pure apple juice is equal to about 3 or 4 apples and has 30g or 7½ tsp. worth of sugar, but is devoid of the incredible nutrients and fibre that are naturally found in apples. DRINK WATER, EAT FRUIT!!!!!
- ‘Veggies and dip’ is a great, fun way to start incorporating some “greens” into the diet. Cut up celery, carrots, broccoli, etc. and the dip of their choice. We love Renee’s dressings since they are quite “clean”. Hummus is also a great choice. We also like celery with cream cheese or peanut butter.
- Whole grain wraps are so much more fun than sandwiches and the variety is endless. Cook up extra poultry or meat at dinner time, slice it up thinly and use that in the wraps in place of processed meats. If you are vegetarian, use legumes. Add shredded cheese, thinly sliced carrots, sliced red pepper, shredded lettuce, their favourite dressing, guacamole, sour cream, whatever they like – in fact, let them help you make them. If you cut the wraps in ½ inch segments and use colourful toothpicks, they look like pinwheels. I love having peanut butter and a whole banana in a wrap.
- Multigrain crackers and cheese. You can use the thermos for cut up cheese to keep it cold. You can buy pre-sliced cheddar cheese in most stores now. I do NOT recommend processed cheese at all since it is made with Formaldehyde.
- Yogurt cups can also be put in a thermos with ice. Chose 2% fat or higher since children need the fat for their brains to work properly and the low fat varieties are usually loaded with sugar, or worse yet, aspartame. Olympic brand is my favourite. Island Farms is also good.
- If nuts are permitted, then ¼ cup of mixed nuts would be great.
- Chick peas (garbonzo beans) right out of the can are yummy and loaded with protein, iron and zinc. Buy organic if possible

The list of things I DON’T recommend is too long for this article, but you are welcome to make an appointment with me to come to your home or take you grocery shopping along with your kids and together we will get you all on the right track.