The term antioxidant is definitely getting a lot of buzz these days, but do you know what antioxidants are all about? Read this article to get the scoop on antioxidants and consult our handy chart for the 10 best antioxidant foods.

Beware of the Free Radical

The reason the body needs antioxidants is because of a tiny molecule called a free radical. Free radicals are created in our systems when our life brings us in contact with dangerous particles, these particles cause something called oxidative stress. They can come from anywhere (and everywhere), but they generally get introduced into the body by way of pesticides sprayed on food, chemical additives in processed food, pollution/smoking and chemicals in cleaners and body care products. Free radicals can also be made within the body as a result of inflammation, stress or normal metabolism. Because they are ever present, your options are to go live in a bubble OR increase your antioxidant intake.

Balancing oxidative stress with antioxidants can improve your health on many different levels; including fighting diseases like cancer, protecting brain and memory integrity, as well as playing a part in slowing the aging process. Sounds pretty good – and it is pretty easy too – start by increasing your intake of fruits and vegetables. Then include nuts. Lastly, try some chocolate…oh, doing that already? Great! Now for the Top 10 Best Antioxidant Rich Foods.

Unique Compounds

Antioxidants themselves are either a nutrient (vitamin or mineral) or an enzyme that aids in the chemical reactions within the body. Foods that are the best antioxidants usually contain unique compounds such as carotenoids, flavonoids, and tannins.

ORAC Value

ORAC stands for “oxygen radical absorbance capacity” and refers to how powerful an antioxidant food is. Cooking will lower the ORAC score, so it is important to eat the items listed fresh or lightly cooked, as the longer you cook it the lower the score will go.

Benefits

Describes how the unique compounds have added benefit to specific systems or parts of the body. The foods listed here are not all the highest on the ORAC scale, but are considered the “best” because they are easiest to include in your diet.

Food/ORAC value

1. Acai Fruit/102,700 - aids in weight loss, high in omega 3's, more protein than an egg
   
2. Cocoa powder/55,653 - heart health, positive mood, regulates blood pressure
3. Pecans/17,940 - promotes healthy cell growth and reduces inflammation, increases immunity
4. Lentils/7,282 - boosts metabolism which aids in weight loss, reduces inflammation, high in iron
5. Artichokes/6,552 - lowers cholesterol, balances blood sugar, improves liver function and is a digestive aid
6. Raspberry/5,065 - high in fibre, helps control blood pressure
7. Red wine/4,523 - reduces risk of cardiovascular disease, improves brain function
8. Granny smith apple/3,898 - resistance against infections (cold and flu), good for digestion and weight loss
9. Collard greens/3.145 - controls cholesterol, immune modulator, anti-bacterial and anti-viral properties
10. Beets/1,776 - reduces risk of coronary heart disease, stroke and peripheral vascular disease

Enjoy!

Cheryl Wahl, RHN, CPCC, Personal Trainer

Barbeque season is now in full swing and the aroma of meat grilling in the breeze is a welcome delight. You might have heard that BBQ meats can cause cancer…well this is somewhat true, but so can a myriad of other things too. SO instead of up and selling your BBQ on Kijiji, here are a few tips to minimize the risk.

What we are looking to avoid are chemicals that are caused when meats are cooked at high temperatures. A BBQ’s average temperature at high heat is between 450 to 600 degrees Fahrenheit. At those temperatures two carcinogens, HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), are created, and these chemicals can cause changes to DNA and ultimately lead to cancer.

1. Start with a clean grill. When you are done cooking and before you get started on the next meal, scrape down the racks to get rid of the carcinogenic residue that can stick between the cracks. Otherwise you might be inadvertently transferring the chemicals to your next feast.

2. Choose leaner meats, and trim off the fat. This reduces the flames when fat hits the coals or propane, reducing heat and carcinogens.

3. Cut your meat into smaller pieces and make kebabs. This will decrease grill time and flare ups from flames. Fish is also a great option as it cooks much quicker.

4. Marinate your meat. It only takes as little as 30 minutes to do the trick and the moisture will reduce the HCAs from 57-88% depending on the type of marinade. Caribbean being the best: orange, lime and jerk spices.

5. Lay out a sheet of tin foil on the grill (with holes to let the juices out). This will protect the meat from getting charred. But please don’t re-use the sheet as this will lead to another pile of problems.

6. Try not to overcook. Sometimes your carefully planned Caribbean kebabs will get overdone and the meat will be “charbroiled”. In this case, just trim off the black part, and the next time turn the heat down and flip more often.

Happy grilling!

When it comes to monitoring your body for fitness there are pinchers that test body fat, a bathroom scale that measures your water content and good old-fashioned calorie counting. Then there is a very simple way to find out your disease risk based on a simple calculation – the waist to hip ratio. You’ll need a tape measure, and these simple instructions:

• Measure the circumference of your waist
• Measure the circumference of your hips
• Divide the waist measurement by the hip measurement
• This is your waist to hip ratio!

Now what is the whole waist to hip ratio supposed to imply?

For a woman a ratio of 0.8 or above and for a man a ratio of 1.0 or above is a major sign that you are at risk for developing cardiovascular disease, type 2 diabetes, high blood pressure and arthritis (gout). A study done on 47,382 women suggested that a greater waist circumference increases risk of breast cancer, especially among postmenopausal women.

The waist numbers that take you out of the disease risk categories and back into the healthy categories are:

Females: 35 inches around or less
Males: 40 inches around or less

If you don't fall into this category, don’t worry, all is not lost, there are ways to focus on your waist for superior health.

1. Cut down on sugar consumption: The old adage “a moment on the lips, a lifetime on the hips” is quite wise. The glucose derived from excessive sugar intake cannot be completely processed in your body and actually goes into storage for later use.

The preferred storage is fat cells! Going sugar-free all in one go can be extremely difficult, but by taking small steps you will start to notice a difference. Start by not adding sugar to your coffee and tea. Next replace a soda with a glass of water with lemon. Then change your sweetener to raw honey instead of white sugar.

Top natural sugar recommendation is RAW HONEY.

2. Turn off the TV/computer: TV watching is linked to the onset of obesity, mostly because the more TV you watch the less activity you are doing. With the beautiful summer weather, it should be easier to convince yourself to get out for an after dinner walk.

Start out slow – 10 minutes a day, then gradually work your way up to a goal of 30-60 minutes. It will also increase your overall energy and improve sleep. A 5 or 10 minute walk is better then no walk at all.

3. Improve your digestion: Fiber does wonders in improving your digestion naturally. The best way to increase your fiber intake is eating more fruits and vegetables.

Again the summer is a great time to start up this new regime with all that fresh produce around. Clinical evidence shows that dietary fiber promotes weight loss, improves blood sugar control and decreases the amount of calories absorbed by the body.

Try adding 1 to 1 1/2 tbsp of chia seeds to your breakfast or ½ cup of well-rinsed beans or lentils to your lunch.

Eat some fresh corn (organic) for dinner instead of a side of rice, go for a walk and if you get hot don’t reach for a can of soda but go for a cool glass of water. By starting slow and keeping hydrated, you will start to see signs that your waist to hip ratio is going down and with that your risk for disease also goes down. 


In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

Did you know that $700,000,000 is spent on laxatives every year!

That’s a lot of money down the toilet (pun intended). There’s one thing I know for sure and that is if you are constipated then it’s going to be much harder for you to lose weight and clean out your system.

Let me ask you a rather personal question… do you have a satisfying bowel movement daily? Yes, daily as in every single day? If not then you may be constipated. It doesn’t matter if you’ve always had this problem… it’s still a problem.

Chronic constipation can occur with a wide variety of intestinal and systemic illnesses that directly or indirectly slow the movement of fecal material through the large bowel.

Nervous system diseases and endocrine disorders frequently lead to chronic constipation. In some cases, constipation may precede other more specific symptoms of the underlying disease like hypothyroidism and Type II Diabetes.

You are considered constipated if you have two or more of the following for at least 3 months:

• Straining during a bowel movement more than 25% of the time
• Hard stools more than 25% of the time
• Incomplete evacuation more than 25% of the time
• Two or fewer bowel movements in a week
  
  

One of the reasons I promote cleansing with real food is to give your digestive system a break. This is necessary so you can better eliminate the toxins that have been stored inside you.  Although there are mixed reports on the link between constipation and colon cancer, it is believed that the toxins your body is trying to eliminate through a bowel movement can get reabsorbed into the body if you are constipated.

Today I’m sharing a recipe from my Detox 101 - Workshop with you. This recipe has helped many of my clients get things moving in the right direction.

Liquid Plumber

1 apple, chopped
2 stalks celery
1 tbsp cinnamon
3 dried figs, soaked in advance
3 tbsp ground flaxseed
water, enough for desired consistency

Blend all of the ingredients in a blender. It won’t be completely smooth. That’s ok - you want it a little more fibrous than a smoothie. Enjoy!

You can find many more recipes like this one in my Detox 101 - Workshop.  Details coming soon. 

Constipation is a serious problem especially when you are trying to lose weight and nothing else seems to be working. Give this recipe a try and let me know if you problem resolves itself. 

In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

What exactly are superfoods anyway? 

According to the Merriam-Webster dictionary, superfoods are “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients, etc.”.  I have also read they have specific benefits for health improvements, few negative properties and are a whole food in its natural state.

In a perfect world, we would all be able to buy organic, local, grass fed, free-range food on a daily basis.  But if you’re anything like me, that’s not possible, the grocery budget is only so big, especially with 2 growing boys.

Now, I’ve made some changes in our monthly budget so that I can buy more organic food.  Cut back on the Starbucks for one.  But I’ve also found this great guide that shows which produce has the most pesticide residues and are the most important to buy organic, and which are the least contaminated and you can save your money by buying them conventional.

Visit the Environmental Working Group’s website to get your copy of the “Dirty Dozen, Clean Fifteen” list.

Since cancer prevention and support is my passion, I’ve chosen 3 foods from each list, highlighting their cancer fighting properties.

The Dirty Dozen list…BUY THESE ORGANIC

1.     Spinach/Kale

• Per calorie, kale has more calcium than milk, which helps in preventing bone loss, osteoporosis and maintaining a healthy metabolism
• Greens are also high in iron, high in fiber and low in calories (eat them with a little lemon squeezed on to get the full absorption of iron)
• The risk-lowering benefits for cancer have recently included cancer of the bladder, breast, colon, ovary and prostate

2.     Tomatoes

• Lycopene has been shown to lower the risk of developing prostate cancer and reduces the aggressiveness by up to 60% (and recently, shown to reduce breast cancer risk and aggression as well)
• Orange colored tomatoes have a higher bioavailability of lycopene (better absorbed)
• Helps to lower LDL cholesterol and triglycerides
• Excellent source of immune boosting anti-oxidants like vitamin C & E and beta-carotene (can you say anti-cancer?)

3.     Strawberries (or any berry for that matter)

According to ancient Chinese mythology, the discovery of tea was likely the result of many trials and errors in an attempt to identify plants with life-extending, health-promoting properties. Have you heard the story of emperor Shen Nong, who insisted on drinking only boiled water for purity?

Apparently, around 5,000 B.C., this eccentric ruler had some tree leaves fall into his boiled water and was struck by the scent and color the leaf imparted. Intrigued, he tasted it – and the rest is history. Tea became a ritual of daily life and a sign of culture, good health and balanced living.

Next to water, tea is the world's most popular beverage; Fifteen thousand cups are drunk every second of every day! However, green tea makes up only 20 percent of those billions of cups per year. Though largely an Asian practice, the drinking of green tea has also become popular in North America because of it's famous anti-cancer effects. While the catechins of green tea (e.g. EGCG) are well-known, in actuality, green tea may owe its popularity to an amino acid called L-theanine.

L-theanine is responsible for the caffeine-like high experienced after a cup of matcha, oolong, jasmine or other green teas. However, instead of the jitters and restless sleep that's often associated with imprudent caffeine consumption, drinking green tea, even late a night, imparts a feeling of relaxation combined with mental alertness. The secret is all in the brain waves.

L-theanine increases alpha waves that are associated with alertness, without producing theta waves that lead to drowsiness.

In addition to stimulating the right brain waves, L-theanine boosts levels of another amino acid called gamma-aminobutyric acid (GABA). GABA is our primary inhibitory neurotransmitter and has the pleasant effect of calming anxious nerves that are overexcited and unable to focus.

This makes L-theanine useful for enhancing mood, the ability to learn and cope with stressful situations - something a cup of coffee will not do.

L-theanine has captured the attention of nutrition researchers on a quest to find more compounds that fight the developed world's major killer, heart disease and cancer. While many studies are ongoing, preliminary findings implicate L-theanine as an immune enhancer.

At the cellular level, scientists have discovered that green tea's little amino stimulates the major warriors of our immune system, macrophages, neutrophils and natural killer cells. While the story is still unfolding, there are lots of reasons to enjoy green tea over coffee, cola or fruit cocktails.

Earlier this week I was asked what kind of green tea should we buy; regular, loose leaf, organic, etc.  Loose leaf, whole tea leaves are better quality with richer flavors and they retain more of the health benefits.  With regular tea bags, the tea leaves are smaller (also referred to as tea dusts, or left overs), they steep quickly but have a more bitter flavor than loose leaf.

My favorite brand is Mighty Leaf Tea, it’s organic and is a compromise between the two.  It contains loose tea leaves in convenient tea bags.


Whether it's loose leaf, bagged tea, or somewhere in between, steep a cup of green tea, sit down and relax for a few minutes.  It's nice to slow down every once in a while.

In good health,
Cheryl Wahl, RHN, Personal Trainer

Your alarm goes off, time to get up and get ready for the day.

You hop in the shower (which is sparkling because you finally had time to clean it last night).  Lather the shampoo, rinse, condition, soap-up, rinse, done.

Once you’ve toweled off, slather on the lotion – legs, arms, face.  The winter weather sure dries your skin hey?

After a hearty breakfast, back to the bathroom, quick brush of the teeth, final touch-up of make-up and hair spray and you’re ready for the day.

Sound typical?

Let me point out that you’ve just exposed yourself to cancer causing toxins 7 times!  And that’s before you’re even out the door.

Here’s my top 4 ingredients to avoid and recommended products to use instead.

Propylene Glycol:

This is used in cosmetics to help retain moisture content, or prevents it from drying out. It is also used as an industrial anti-freeze, and is the major ingredient in brake and hydraulic fluid. Laboratory tests show it to be a strong skin irritant.

Material Safety Data Sheets (MSDS-required by the government) on this chemical warn to avoid skin contact as it is systemic (affects the entire system) and can cause liver abnormalities and kidney damage.  As well, it can damage the cell membrane.

It’s crazy that you will find this ingredient in hand and body lotions and facial moisturizers that you rub into your skin. It is hard to find any personal care product at the drug store that does not have this poison among its ingredients.

Xenoestrogens:  

Also known as estrogen mimickers, these have the ability to disrupt our natural hormonal systems, creating hormonal havoc that can worsen symptoms of peri-menopause, PMS, and menopause, including weight gain–especially in the abdominal area–and increased breast cancer risk.  There are 160 xenoestrogens that may be involved in breast cancer development.

Xenoestrogens to avoid are: Parabens are commonly used as a preservative in cosmetics, shampoo and toothpaste. Bisphenol-A, or BPA are found in plastics and the lining of cans. Phthalates are used in children’s toys, nail polish and perfumes.  Oh, and it’s used in hair spray too but you wouldn’t know it since they can claim it’s a fragrance on the label. Red food dye #3, used in everything from toothpaste and medicines to any food product that is pink, red or purple (didn’t we just celebrate Valentine’s day with all those brightly colored treats?).

Triclosan:

Used in antibacterial soaps and cleaners, it is an aggressive antibacterial agent that can promote the growth of drug-resistant bacteria. Rebecca Sutton, PhD, a senior scientist at the Environmental Working Group (EWG) says “The American Medical Association has found no evidence that these antimicrobials make us healthier or safer, and they’re particularly concerned because they don’t want us overusing antibacterial chemicals — that’s how microbes develop resistance, and not just to these [household antibacterial], but also to real antibiotics that we need.”

Other studies have now found dangerous concentrations of triclosan in rivers and streams, where it is toxic to algae. The EPA is currently investigating whether triclosan may also be a hormone disruptor, or xenoestrogen. It is a probable carcinogen.

2-Butoxy Ethanol:

This is a key ingredient in window cleaners and multipurpose cleaners like kitchen & bath products.  It is a powerful solvent that belongs to the ‘glycol ethers’ family.  According to the EPA’s website, “in addition to causing sore throats when inhaled, at high levels glycol ethers can also contribute to narcosis (unconsciousness), pulmonary edema (heart failure), and severe liver and kidney damage”.

This is taken right from an MSDS in a workplace environment: “may be a CARCINOGEN in humans. There may be no safe level of exposure to a carcinogen, so all contact should be reduced to the lowest possible level”.

Alternatives

Choose beauty products that don’t contain these ingredients like:

Aveeno - http://www.aveeno.ca

Avalon Organics - http://www.avalonorganics.com

Burt’s Bees - http://www.burtsbees.ca

Dr. Bronner’s Soaps - http://www.drbronner.com

Jason - http://hain-celestial.ca/OurBrands/Jason

Kiss My Face - http://www.kissmyface.com

Moroccan Oil - http://www.moroccanoil.com/canada/countryselector?website=ca&lang=en

Nature’s Gate - http://www.natures-gate.com

Tom’s of Maine - http://www.tomsofmaine.com/home

Weleda - http://www.weleda.com

Check out this website by Environmental Working Group for a list of what’s in your beauty products. http://www.ewg.org/skindeep/

And when it comes to cleaning your house, go for the good old-fashioned cleaners like vinegar and water for the mirrors and windows, baking soda to scrub the sink and tub, and borax as a disinfectant.

If you have clogged drains, try ½ cup salt with 4 litres of water and pour down the drain.  For stubborn clogs, try ½ cup baking soda with ½ cup vinegar.

As we go through the holidays, we enjoy traditions that have been with us for as long as we can remember.  Shortbread cookies, gingerbread houses, candy canes, egg nog, etc.

We know this stuff isn't good for us (and I'll save the details for another post) but the memories behind them are ones that we cherish every year.

So, if you are going to indulge in the treats of the Christmas season, please do two things for me.  One, have the cookie, sit down, and truly enjoy it, savour it, don't eat it on the run.  And two, increase your intake of anti-cancer foods.  Your body will thank you for it.

Blueberries 

• They have a rockstar reputation among fruits.  They contain powerful phytochemicals called anthocyanins, which gives them their dark blue/purple colour
• They are an excellent source of vitamin C and K, manganese (which is important for tissue production, metabolism, blood sugar regulation and brain and nerve function)
• They are a good source of dietary fibre
• They are loaded with antioxidants
• Studies show they decrease free radical damage that can lead to cancer and they lower the risk of several cancers.
  

Cruciferous Vegetables

• Broccoli is probably the best known cruciferous veggie, followed by brussels sprouts, cabbage, cauliflower and dark leafy greens like kale and swiss chard
• They contain varying amount of vitamin C and K, manganese, folate and beta-carotene (an immune boosting compound)
• They contain compounds, called glucosinolates, which is their powerhouse ingredient
• Studies have shown they decrease inflammation, which is a risk factor for cancer, helps suppress tumours, slows cancer growth and stimulates apoptosis (cancer cell death)

Green Tea

• Tea has been used as both a beverage and medicine for thousands of years
• Both black and green tea contain polyphenols and flavonoids, which are potent antioxidants
• One specific flavonoid, catechins, are known for their anti-cancer properties
• Studies have shown green tea slows or prevents cancer development in colon, liver, breast and prostate cells.  Regular usage lowers risk for many other cancers

Flaxseed

• An excellent source of magnesium, manganese, thiamin, fibre and selenium (which is good for the immune system)
• 4 TBSP of ground flaxseed contains 7g of fibre.  Women should be getting a minimum of 25g and men should get 35g
• It's a source of omega-3, an anti-inflammatory
• Contain phytoestrogens, a weaker estrogen, and has an adaptogenic effect, which helps to balance natural estrogen. Flaxseeds have been shown to inhibit breast tumours, decrease number and size of colon cancer tumours and inhibit growth and spread of prostate cancer.

Soy

• And I am talking about organic tofu, tempeh, edamame, soy milk and miso, NOT processed soy such as soy burgers, soy cheese, soy dogs, etc.
• It is one of the few plant foods with all the amino acids your body needs
• A good source of fibre, calcium, potassium, magnesium, copper and manganese
• Soy has similar compounds to flaxseed, where there is an adaptogenic effect and helps balance estrogen
• Studies suggest soy lowers blood cholesterol, protects against cancer and balances blood sugar levels
• A large study of 10,000 breast cancer patients consuming a 1/2 serving of soy daily is linked to 25% decrease in cancer recurrence.  1/2 serving = 1 oz edamame, 1/8 cup tofu