Inflammation is a response to heightened tissue damage resulting from physical injury, exposure to environmental toxins, infection (more on this later), or other types of stressors.  Inflammation can help suppress development of a cancerous tumor by stimulating an anti-tumor immune response but more often than not it appears to encourage tumor development. 

An extensive body of population-based research indicates an increased risk of certain cancers in the setting of chronic inflammation. For example, the two inflammatory bowel diseases, ulcerative colitis and Crohn’s disease, predispose people to cancers of the intestinal tract, like colorectal cancer.

In the laboratory, research has shown that many of the biological processes involved in inflammation (e.g., leukocyte migration/movement of white blood cells, dilation of local blood vessels with increased permeability and blood flow, angiogenesis/ growth of new blood vessels from pre-existing vessels), when found in association with cancerous tumors, are more likely to contribute to tumor growth, progression, and cancer spread (metastasis) than to bring out an effective anti-tumor response in the tissue being overtaken by cancerous cells.

In short, inflammation fans the flames of cancerous cell growth in tissue that is already afflicted with cancer, and spurs the development of tumors in tissues that harbor pre-cancerous cells.

At all three stages of tumor development (initiation, progression and metastasis), inflammation is there, spurring on DNA mutations, secretion of pro-inflammatory hormones and a host of other damaging cellular processes. In a sense, chronic inflammation creates a cellular environment that encourages cells that already have a cancerous tendency to go haywire.

While chronic inflammation appears to the increase the likelihood of development of several different cancers, the exact mechanisms by which this happens remains to be determined.  As a common cause of inflammation, infection is one plausible mechanism. Numerous studies show the presence of microbial infections can conspire with inflammation to promote tumor growth.

In addition to over-replicating themselves, new research shows tumors cells also produce many compounds that attract inflamed cells, which then secrete an array of biological signals to further stimulate cancerous cell division. As like attracts like, defective tumor cells draw more defective, inflammatory cells to it, and thus, the cancer growth is imminent.

Once the cancer spreads to other parts of the body, inflammation continues to play a role as the perfect environment to support tumor growth at the metastatic sites.

An understanding and appreciation of the strong association between chronic inflammation and cancer has led to many clinical drug trials involving anti-inflammatory drugs like Vioxx and aspirin. Unlike pharmaceutical remedies, which often alleviate one symptom only to cause another, nutraceutical remedies from natural foods heal the damage done by inflammation without adverse side effects. It’s also rare to suffer toxicity from consuming too much of one nutraceutical food.

In their 2005 book entitled Foods that Fight Cancer, Beliveau and Gingras nicely summed up the advantages of natural food remedies (nutratherapy) versus artificial pharmaceutical remedies. Cancer-fighting compounds found in food have been naturally selected over the course of evolution to target the same biological processes that anti-cancer drugs seek to treat. One major advantage is that the natural compounds in foods are synergistic – meaning they work together – to create a healing environment that soothes, rather than aggravates, inflammation. Synergy is rarely observed with pharmaceutical agents.

Cancer is a formidable opponent and once someone has been diagnosed, anti-cancer drugs cannot and should not be avoided. Instead, they should take advantage of the synergistic nature of cancer-fighting compounds available in foods and eat more phytochemicals to deprive cancer cells of the pro-inflammatory environment they crave. Anti-cancer food therapy compliments anti-cancer drug therapy, and once the cancer is conquered, eating an anti-inflammatory diet will help keep it from returning. 

Everyone is unique, and if you would like specific suggestions relating to the type of cancer you have and the lifestyle you lead, please contact me and we can set up an appointment where I can give you specific recommendations tailored to you.

In the meantime, I suggest these basic changes:

A few months ago, I had had enough of feeling exhausted all the time.  I would cry at the drop of a hat and couldn't make simple decisions.  I didn't feel like me, I knew something was wrong.  I went to my doctor and she convinced me I was depressed and wrote me a prescription for an anti-depressant.  She said to me, "It's normal, do you know how many prescriptions I write for anti-depressants for women over 40?".  After I got home, I started thinking more about our conversation, something didn't feel right, this wasn't depression, there was something more here.  I just didn't know what it was.

I decided to make an appointment with a Naturopath, and it turns out, that was the best thing I did.  Not only did she test my iron levels and thyroid (which, by the way my doctor never did), she tested me for adrenal fatigue, which is a simple saliva test done over 24 hours.  When the results came back that I had adrenal dysfunction, I actually cried...it wasn't all in my head!  I could be helped, without a prescription.

We've all been there. In times of stress, our bodies go on high alert and suddenly the simply things that create balance in our lives – like getting enough sleep or making a simple decision – seem impossible. We “hit a wall” and crash into depression, or worse, because our bodies are spent and completely exhausted. This is called adrenal fatigue and is the result of our primal “fight or flight” stress response never letting down.

Our adrenal glands kick all systems into high gear when we're stressed. As their name implies, the adrenal glands secrete adrenaline among other potent hormones. Located just above the kidneys, it is the basic task of the adrenal glands to respond to stress by rushing your whole body into “fight or flight” mode. 

This means our adrenal gland either signal our body to rage against whatever illness or irritant is causing the stress, or flee to a safe place where the stress can be avoided. For instance, to fight, our adrenal glands signal the heart to work harder, increasing the heart rate and elevating blood pressure. Energy use increases immediately as demands on the body's stores increase under the influence of the adrenal hormones. Then, when the crisis is abated, the adrenal glands restore themselves and replenish energy supplies for the next emergency.

If we are constantly over-worked, undernourished and chronically exposed to toxins with no sign of a break, then there's no let-up for the adrenal glands. Eventually, they will bottom out and plummet into adrenal exhaustion.  Adrenal fatigue occurs when the adrenal glands are not longer able to adapt to any amount of stress.

When this happens, the effects can be widespread and long-lasting, causing suppression of the immune system, hormonal imbalance, skin flare-ups, autoimmune diseases and mood disorders. Adrenal fatigue is, indeed, the underlying factor in many stress-related conditions ranging from cardiovascular disease and cancer, to colitis, chronic fatigue to Alzheimer's.

Symptoms of Adrenal Fatigue

• Fatigue, low energy
  
• Light headed when standing
  
• Low libido
  
• Hard time handling stress
  
• Need more time recovering from illness or grief
  
• Difficult PMS/menopause
  
• Low energy around 2 or 3 pm
  
• Fuzzy thinking/memory problems
  
• Weight gain/fluid retention
  
• Cravings for salty foods

People with adrenal exhaustion or chronic fatigue can appear quite normal but, inside, they live with a feeling of always having to push themselves too far. To keep themselves going, these exhausted people rely on stimulants such as caffeine or sugar.

Often, people with worn out adrenal glands seem lazy or unmotivated but quite the opposite is true – they tend to be high-achiever or workaholics. In their state of adrenal exhaustion, unfortunately, they have to push themselves harder to merely accomplish the basic tasks.

Does this sound like someone you know? If so, here are some ways to heal adrenal exhaustion and restore relaxation and vitality. 

1. Visit your Naturopath and get tested (it's a simple saliva test)
2. Exercise/Meditation/Yoga – all helps to reduce stress
   
3. Eat foods rich in Omega-3’s like salmon, ground flax seed or oil – or take a fish oil supplement
4. Consume probiotics – rebalances the bacteria in our gut, which supports the immune system
5. Eat low GI foods, helps balance blood sugar levels – whole grains, beans, nuts, seeds, fruits and veggies with the skin
6. Eat LOTS of fruits and veggies – choose a rainbow of colours and load up on the dark green ones
7. AVOID processed, refined foods and anything white (rice, bread, pasta)
   
8. Herbs and supplements – there are many available, check with your local health food store

If you need help making changes, I'm here to help. Reply to this email or give me a call at 778-836-3831.

In good health,
Cheryl Wahl, RHN, CPCC

Many people believe the concept of "healthy Halloween" is a classic oxymoron. It’s true that once we all were children who loved Halloween and collecting all the candy we could fit into our treat bag. But parents who want their children to have healthy teeth and bodies may take one for the team and risk being regarded as "Halloween Scrooges" in an effort to minimize the impact of Halloween on their kids and the environment. Here are a few ways to help your family have a healthier Halloween:

• Feed your children a healthy meal before they head out for trick-or- treating, this will help prevent them from eating the candy simply because they are hungry. 
• Instead of candy, hand out small treats like yo-yos or temporary tattoos. 
  
• Healthy alternatives may include dried fruit snacks, granola, or trail mix. 
  
• Allowing the occasional candy treat for your kids is okay, as long as they do not overindulge. 
  
• Help prevent overindulging by hiding the candy and allowing only small amounts at once, or offering the candy as a dessert after a healthy snack like chopped veggies or fruit. 
  
• Be clear with your kids about the limits, and emphasize that you are trying to keep them healthy. Forbidding the candy completely may lead to having your kids sneak or hide the candy, so explain the importance of healthy choices and moderation. 
• These are only a few suggestions to help make Halloween a little healthier for your family! Most importantly, remember that everyday healthy choices make for the healthiest kids, and the occasional slip-up or indulgence is not the end of the world--just make up for it with extra healthy choices afterward

How You Can Have a Healthier Halloween

Gone are the days of trick-or-treating for endless hours and coming home with a bag of loot almost too heavy to carry. Many people are opting for healthier choices these days, and experiencing many health benefits. When Halloween comes around each year, many parents struggle to maintain the healthy habits that they have helped their children develop. Parents don’t generally want to be viewed as “Halloween Scrooges,” yet they want to limit the sugar that their kids eat.

Too many kids still eat more sugar than ever. This leads to a high consumption of high fructose corn syrup, which is known to be a leading contributor to childhood obesity. High fructose corn syrup is made from genetically modified corn and enzymes, and comes with plenty of nutritional pitfalls. Reducing the amount of high fructose corn syrup that your children consume should be a priority.

The key to a healthy Halloween is compromise. Kids are exposed to so much media hype and so much peer pressure that they can be easily lured into making unhealthy choices when it comes to snacks. Compromise with your kids and allow a small amount of the highly-coveted sugary stuff in exchange for several good choices. By allowing small amounts and monitoring the consumption of sugary snacks carefully, you can help prevent obesity and tooth decay, as well as many other potential unhealthy side effects--while keeping your kids happy.

Parents should be prepared for a possible negative reaction from their kids when they limit the Halloween candy. Some parents opt to allow small amounts of Halloween candy for the first few days after the holiday and then simply throw out the leftovers. Some parents opt to store some candy in the freezer, so that it can be enjoyed at a later date and spread out over a longer period of time— this helps to avoid the possibility of binging right after Halloween.

Offering other types of treats in lieu of Halloween candy is another popular option. Instead of a bagful of candy, you can put together a basket of fun and active toys, like balls, Frisbees or other simple things that encourage kids to be more active. When kids are active and having fun, the loss of Halloween candy is quickly forgotten!

Fortunately, there are plenty of options when it comes to limiting Halloween candy for your kids. While it may seem “unfair” or “mean” to your kids, parents are responsible for helping children learn to make healthy choices. Rather than pile on the candy, find some fun and healthy Halloween recipes that incorporate fruits and veggies instead of candy--yet make them in fun eyeball shapes or design a healthy “graveyard” using hummus, guacamole and plenty of cut up veggies for tombstones. When you can make healthy foods fun, you will find that your children are more likely to choose them.

The long term benefits of limiting excess sugar and additives from the diets of children are countless. Teach your children about healthy choices at a young age and you can help prevent many of the possible diseases and chronic conditions that could develop later as a result of poor habits.

Halloween Health 101!

Halloween may present a special challenge for parents, with the sudden huge influx of sugary snacks into the house. Limiting the amount of junk that your kids eat is important, but helping them learn how to make healthy choices is even more important.

Many parents are very creative when it comes to limiting their child’s intake of Halloween candy. Feeding kids before trick-or-treating can help because if the kids are full, they are less likely to binge on the candy right away.

It is important to be clear with your children about the limits surrounding their Halloween candy. Be clear that you are not taking the candy away as a punishment, but as a way to support them in making healthy food choices. By compromising and allowing small amounts, you may be able to significantly limit the candy and help your children learn how to enjoy some “forbidden” foods in moderation.

Instead of focusing on the candy, use healthy foods to celebrate the Halloween season. Plenty of healthy recipes that use fruits and veggies can be found, and when kids are eating festive, fun foods (even when they are made from veggies), they will learn to enjoy their healthy choices. Avoid having the excess candy in house by purchasing candy you may hand out at the last minute and getting rid of any leftovers—don’t let your kids see you binging on the sugary stuff! Not only will you regret it, you are setting a terrible example.

Some parents try a “buy back” plan for Halloween candy. Many kids are motivated by getting a few bucks, so you might want to consider buying their candy from them. The less they eat, the more money they can get, if you work out a certain price per pound!

Keeping plenty of tasty and nutritious snacks on hand will help kids get full of healthy foods, rather than reach for the candy when they want a snack. The occasional Halloween treat is not terribly harmful if they have filled up on good foods first.

Negotiate the limits and enforce them. Kids often need plenty of guidance when it comes to the temptations of Halloween candy. Be sure that you are focusing on the positive effects of not eating the candy, rather than using it as a punishment. When kids feel that they somehow got “ripped off” by having no Halloween candy, then they are more likely to sneak or stash the candy somewhere and rebel a bit at other healthy choices.

Use your best parental judgment when it comes to limiting your child’s Halloween candy. Offer plenty of healthy alternatives. If you are truly worried about your child’s obesity or other health condition, you must take the limits far more seriously. However, if your child has learned the value of making healthy choices, then you can allow them to continue to do so and they will probably eat very little Halloween candy on their own.

To set a good example, you can hand out healthier alternatives to Halloween candy to the trick-or-treaters that come to your house--think raisins, pretzels, stickers, granola, pumpkin or sunflower seeds or other healthy, tasty treats. 

DOWNLOAD YOUR FREE COPY OF "HEALTHY HALLOWEEN RECIPES".

In good health,
Cheryl Wahl, RHN, CPCC

Feel full until your next meal with these whole food nutrient dense snack ideas.

Feeling hungry is actually a good thing. It signals that you are in a fat burning zone. Except it’s only 10am in the morning, your stomach is growling, and you’re feeling hungry.

You are doing your best trying to watch your weight and don’t want to overdo your daily food intake limit. But you don’t know if you can make it until lunch without something to nibble on, nor should you will power it out until lunch. You will lose and the chocolate bar will win!

It can be hard finding snacks that are both low in calories, nutritious and filling at the same time. The trick is to find a snack that has protein for energy and/or fiber to keep you satisfied. No matter if you’re in the mood for something sweet, savory, or a combination of the two, here are some great snack ideas to satisfy your cravings.

Even though you should not be counting calories each option is less than 100 calories AND the quality of the calories are all Cheryl approved.

Sweet Tooth Snacks

Depriving yourself of sweets is a recipe for diet failure. Give yourself a small break every now and then to enjoy in the foods you love. Otherwise you’ll reach a breaking point and overindulge.

If sweets are what you’re craving, try the following low-cal options:

1. 1 cup of frozen grapes
2. 1/2 cup of nonfat Greek yogurt mixed with a sprinkle of cinnamon and a teaspoon of  raw honey
3. 1 cup of your favorite berries
4. 1.5 teaspoons of natural peanut butter spread on ½ apple
5. 3 squares of dark chocolate
6. 1 cup of unsweetened chocolate almond milk mixed with ½ scoop protein powder
7. 1 cup of unsweetened applesauce with a sprinkle of cinnamon
8. 1 small container of chocolate pudding
9. 1 small banana and 1.5 tsp of natural peanut butter
10. ½ cup of plain frozen yogurt
    
    

Savory Snacks

Just as easily, you can go overboard when munching on salty snacks. It takes a lot of will power to eat only a few potato chips. It’s better to just keep them out of the house.

So when you’re in the mood for something savory or salty and low in calories, go with one of the following:

1. 10 baby carrots dipped in two tablespoons of hummus
2. 25 pistachios (about two handfuls)
3. ½ ounce of low fat cheese and 1 cup raw veggies
4. 1 hard boiled egg and a 1 Ryvita cracker
5. 2 cups of air-popped popcorn
6. 8 olives and 1 cup raw veggies
7. 8 boiled shrimp dipped in two tablespoons cocktail sauce
8. 1 cup of low sodium tomato soup sprinkled with one tablespoon of cheddar cheese
9. 1 cup red raw peppers dipped in two tablespoons of balsamic vinaigrette
10. 2-3 slices of nitrate free turkey and a dill pickle
    
    

Sweet + Savory Snacks

Perhaps you’re craving a combination of salty and sweet foods, this is what I crave. Sound good to you? Get your appetite satiated without feeling guilty by indulging in the following snack ideas:

1. ½ ounce low fat cheese with half an apple sliced
2. 1.5 tsp of peanut butter spread on 1 Ryvita cracker
3. 1 cup of chopped melon in ½ cup of non-fat cottage cheese
4. Trail mix made of four chocolate chips, eight almonds, and one tablespoon of raisins
5. ½ cup Greek yogurt with 1 tsp honey
6. 2 cups popcorn with 1 tsp raw honey sprinkled on top
7. ½ cup frozen yogurt with 1 tsp of chopped cashews
8. 8 ounces of unsweetened iced tea with 2 baby bell lights
9. ½ cup cottage cheese with 4 chopped strawberries
10. 1 cup unsweetened apple sauce with 1 tsp chopped peanuts

Green Light on Snacks

If eating healthy is a priority for you then planning, preparing and bringing snacks with you should be a must.  If you're not prepared, then poor snack choices tend to overtake your sensible side. 

If you’re overly hungry when mealtime comes, you’ll be more susceptible to overeating. None of these 30 snack ideas sound appealing to you? Then get creative and make your own.

Because contrary to what your past eating habits may indicate, wise snack choices should be part of a healthy, balanced diet.


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

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

You might be surprised to hear that women outside of western countries experience less symptoms of menopause. It’s true! In places like Japan menopause is not treated as the end of the young and fertile years but rather as a gentle transformation towards maturity and with it comes an increase in respect and honor. Simply by having this stress-free attitude, women coast through perimenopause and menopause cool as cucumbers.

But we don’t live there…we are over here in Canada and the United States just trying not to melt with another “tropical moment”.

Yes, for most of us, menopause is not only the end of menstruation but also the beginning of a whole host of uncomfortable and irritating symptoms. It is a hormonal roller coaster ride! But with a little understanding of which hormones are rolling (twisting, turning, loop-de-looping), symptoms can be controlled and minimized - without turning to HRT (hormone replacement therapy)!

Hormones In Flux

There are several obvious hormones at play in the menopausal years, known as the primary sex hormones: estrogen, progesterone and testosterone. They all play a part in regulating the menstrual cycle, plus a whole lot more. There are also several other lesser known hormones that interact with the primary sex hormones during menopause and increase the all too familiar symptoms like hot flashes, weight gain and brain fog. These are cortisol, leptin and growth hormone.

Estrogen

During the childbearing years, estrogen rises in the first half of the menstrual cycle and peaks at ovulation. When perimenopause hits estrogen levels naturally decrease as the body no longer requires estrogen in the same amount. This is not to say estrogen is not needed! Estrogen is needed to keep the skin smooth and moist, and the body’s internal thermostat operating properly. It is also needed for proper bone formation. So, declining estrogen is a contributing factor to changes in skin (inside and out), hot flashes, and osteoporosis. A lesser known fact is that decreased estrogen is a contributing factor to abdominal fat, which tends to increase in our 40s and 50s.

Progesterone

During the second half of the menstrual cycle, progesterone rises as the body prepares a comfortable place for the baby to grow and peaks with ovulation. It continues to rise if conception happens, but if normal menses happens, progesterone levels come down. I was curious to know if progesterone is needed once menstruation ceases. Turns out progesterone levels, though low post menopause, have a calming effect on the brain and helps with mood swings and anxiety.

Testosterone

In women, testosterone is responsible for maintaining a healthy libido. It is also linked to energy and vitality. During fertile years, testosterone levels increase dramatically during ovulation and again right before we get our periods. Without the usual monthly rhythm, testosterone levels fall and your sex life might suffer as a result.

Cortisol

Estrogen naturally regulates cortisol; the stress hormone, so when estrogen begins to drop during the menopausal years, the adrenal glands can’t keep up and cortisol levels are no longer regulated. Moodiness, irritability and anxiety may result when the adrenal glands have been coping with long-term stress; this causes cortisol to decrease and epinephrine (a.k.a. adrenaline) to increase. If your adrenals are functioning optimally symptoms of menopause will be greatly reduced if not non-existent. The key is to support the adrenals first – that means REDUCE stress.

Leptin

This hormone controls how much fat you are carrying as well as how much you desire to eat. It is closely linked to estrogen and it also decreases during menopause. Usually leptin has the ability to shut down your appetite and increase your calorie-burning ability. When levels decrease so does your ability to feel satiated and weight gain may follow.

Growth Hormone

While sleeping, a hormone know as growth hormone (GH), is busy at work helping form healthy bones, skin and hair, it is also regulating the body’s proportions of fat and lean muscle mass. When menopause related insomnia hits, GH can be compromised. This leads to menopause symptoms of abdominal fat, vaginal dryness and thinning hair. Aiming to be asleep by 10pm will ensure that GH has a chance to be activated.

7 Hormone Balancing Foods

1. Flaxseeds. Flaxseeds contain a compound called phytoestrogens, a dietary estrogen that mimics estrogen by binding to the same sites. This is important when naturally occurring estrogens start to drop in menopause. Flaxseeds must be ground to have an optimal effect, as the body is not actually able to break down the hard seed shell, and it needs to be refrigerated to protect the fragile oils. TIP: Try sprinkling ground flaxseed on top of cereal in the morning.

2. Coconut Oil. You might be wondering why an oil would make the list of hormone balancing foods. It is actually a healthy type of saturated fat that boosts hormone production. Every cell of steroid hormones, like estrogen and progesterone, use fat as a component in its membrane – meaning that fat is essential to healthy hormones. TIP: Look for a label that has “organic” and “unrefined” listed. I like Spectrum Naturals brand Virgin Coconut Oil.

3. Broccoli. Broccoli and other cruciferous vegetables, like cauliflower and cabbage, contain glucosinolates that modulate estrogens by reducing testosterone. This modulation has been shown to have anti-cancer effects, especially breast cancer. TIP: Sometimes raw cruciferous vegetables can be hard to digest and can interfere with thyroid function. To avoid this problem just steam your broccoli for about 5 minutes, or until still bright green.

4. Swiss Chard. Swiss chard falls into the “leafy green” category, which means it is high in both calcium and magnesium. Magnesium promotes better sleep, which is beneficial for growth hormones to function properly. Restful sleep is also wonderful for providing energy to drained adrenal glands. TIP: Add finely chopped Swiss chard to an oiled pan with garlic before pouring in some scrambled egg for an easy dinner omelette.

5. Salmon. The omega 3 oils in cold-water fish have so much going for them! They are key to brain function, which helps with memory loss and fuzzy thinking. They also contain vitamin D – which boosts happiness. Lastly they contain CoQ10, an enzyme whose synthesis declines with age. CoQ10 supports detoxification, eases depression and fatigue and supports adrenal glands. TIP: See www.seachoice.org for your best bet when it comes to fish.

6. A Variety Of Seeds (Sesame, Sunflower & Pumpkin). The reason I say you should have a variety of seeds is because they are all slightly different yet have similar characteristics. Sunflower seeds are high in vitamin E – which can reduce hot flashes. Sesame seeds are high in CoQ10. Pumpkin seeds are high in zinc, a mineral and antioxidant that is key to maintaining moist skin. They are all high in fiber, which is key to getting old estrogen out of the body so that there is a better balance of hormones. TIP: Try to incorporate seeds everyday by sprinkling them on your salad or snacking on them throughout the day.

7. Maca. I saved the best for last: Maca! This little known Peruvian root powder has the ability to adapt to the body’s needs for different hormones. This means that if you are low in estrogen, Maca will jumpstart estrogen production or if your libido is lacking, you will see an increase in testosterone production. With continued use (1-3 teaspoons daily), for up to 3 months in a row, Maca will improve symptoms of menopause: hot flashes, mood swings, insomnia, fatigue, breast tenderness, brain fog and low sex drive. Sounds too good to be true? Try it out for yourself to see if it works for you. TIP: It is available at most health food stores; the “Nativas Naturals” brand is my favorite. 


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

Are you at your thinnest when you wake up in the morning and your roundest at night? You might just be bloated! For years I thought that was just the natural rhythm of life. My theory was that when you wake up, your stomach has emptied out overnight and is therefore flat, and then over the course of the day you are filling up your belly and the subsequent result is a rounded abdomen, coupled with some potential pain and gas.

The truth of the matter is that it isn’t necessarily the fact that you are ingesting copious amounts of food throughout the day, it is more about the type of food and how it is ingested that matters. This simple guide of 5 Flat Belly Foods can help you reduce swelling, inflammation and the need to undo that top button on your pants!

Bloating Defined:

Right away we have to figure out some of the reasons why bloating occurs in our bodies. The first thing that comes to mind is air – not necessarily flatulence – gas is generally the end product. Air can be incorporated in many ways. Fizzy drinks, chewing gum and gulping down food are all culprits in increasing digestive pressure.

The next big problem is slow digestion. Food that sticks around longer than 24 hours in the digestive tract will definitely cause bloating, discomfort and possibly constipation. It can be caused by large meals, not enough fiber or foods that are high in fat and animal protein.

Lastly, comes food intolerances. Our body, especially as it ages, makes less enzymes, bile and stomach acid – this makes it harder to digest certain foods causing our system to become intolerant to them, making it harder to digest and increasing the bloat.

Did you know that there are foods that cause systemic inflammation by damaging the lining of our intestines? This creates problems for the delicate ecosystem that resides there – causing an imbalance of “good” to “bad” bacteria. It is the wastes from the “bad” bacteria that causes bloating from inflammation. 

Tips For Improving Digestion And Avoiding The Bloat:

1. Avoid drinking large amounts of ice cold water with meals. Too much water will dilute your stomach acid and reduce the effectiveness of enzymes as well as decrease the output of bile, as a result, your digestion will suffer.

2. Go for a walk after big meals. This will help get things moving both on a physical level and on a digestive level.

3. Eat smaller meals more often. This will help control blood sugar and manage your hunger, causing less cravings for “inflammatory foods” like fries and burgers.

4. Take your time to thoroughly chew. Chewing is an essential step in breaking down food, activating enzymes and reducing the burden on the stomach and intestines. Large particles of food that make it to the gut feed the “bad” bacteria!

Top 5 Foods To Avoid For A Flat Belly:

1. Fried foods. Because fats are harder to breakdown, they overwhelm the stomach and cause oxidative stress. Fried foods tend to linger in the digestive tract.

2. Eating fruit at the end of a meal. Fruits, especially melon, are difficult to digest when they are piled on top of a large meal. When they just sit there they begin to ferment and cause gas and bloating.

3. Dairy foods. Humans are the only mammals that consume milk after weaning – so it shouldn’t be a surprise that for most of us our ability to breakdown milk ended when we weaned. Lactose intolerance is a main culprit behind a muffin top. And studies have shown that milk consumption among men can increase their risk of prostate cancer.

4. Red meat. This super dense animal protein doesn’t need to be completely removed from the plate, the plate just needs to be reimagined. Meat should make up ¼ of the plate with vegetables and grains making up the other ¾.

5. Wheat. By now everyone has heard of a gluten free diet – one thing you might not know is that by cutting out wheat – especially white flour – you reduce inflammation.

Top 5 Foods To Consume For A Flat Belly:

1. Cod. A staple cold water fish from the North Atlantic, cod is bursting with omega 3 essential fatty acids. Omega 3 reduces inflammation in a complicated sequence of events brought on by a group of hormone-like compounds called prostaglandins. They also promote a healthy balance of intestinal bacteria. TIP: Small cold water fish can be eaten up to 5 times a week.

2. Pineapple. The wonderful thing about pineapple is that it actually boosts the amount of enzymes that are available to aid in breaking down protein. Bromelain, the enzyme that is most dense in the pineapple core, can help reduce indigestion, cutting down on gas and bloating. TIP: Because the core of the pineapple is too tough to chew, it can be chopped up and blended into smoothies.

3. Chia.  Chia is very high in fiber and omega 3 making it awesome for digestion. This little wonder seed actually balances blood sugar – this means that you will feel fuller longer and end up eating less on a daily basis. Balanced blood sugar is excellent for fighting insulin resistance, which has been linked to an increase in abdominal fat. TIP: Chia needs to be hydrated before you eat them or they will remove water from the digestive tract actually slowing digestion, alternatively, make sure to keep up with your daily intake of water.

4. Quinoa. Even though quinoa is versatile enough to act as a grain it is actually a seed – this means that it is gluten free, reducing the risk of irritating the intestines. The high amount of fiber in the quinoa seed is also very useful to regulate bowel movements. A quick transit time reduces bloating and keeps the belly nice and flat. TIP: To make fluffy quinoa: for every 1 cup of the seed use 1 ¾ cups of water and cook on stovetop like rice.

5. Spinach. High in antioxidants, fiber and anti-inflammatory carotenoids, vitamin E and K. Spinach falls into the category with other dark leafy greens like kale and chard, but is a lot easier on the digestive process. TIP: Spinach is especially easy to digest when it is lightly sautéed in olive oil. Squeeze some lemon on top to help with nutrient absorption.

Anti-Bloating Checklist:

By consuming foods that are anti-inflammatory, enzyme rich, high in fiber and omega 3 you will:

• Look and feel thinner
• Feel less bloated
• Appear younger
• Improve your mood
• Reduce your risk of heart disease and bowel cancer
• Lessen the chances of getting an auto-immune disorder, like Crohn’s 

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

Summer sun, a picnic table, friends and food...that is what comes to mind when I think of potlucks. The other thing that comes to mind is the dreaded, “WHAT AM I GOING TO BRING!?!” Don’t panic – here is your guide to stress free, delicious potluck favorites, with a healthful twist.

Usually at an outdoor potluck, either the host will provide the mains – burgers, wings, shish kabobs - or if it is at a park you are looking at BYOB – bring your own BBQ items. So what is left? SALADS, SALADS, SALADS!

Old Fashioned Potato Salad

Put away the mayonnaise and the hard-boiled eggs! A potato salad recipe can be edited to omit these high-fat add-ons. If you are used to the zing that mayo can impart, try to boil your potatoes with about a tablespoon of pickle juice in the water. If you are wanting the creaminess of mayo you can use plain organic yogurt in its place. Be sure to add lots of fresh herbs like dill and basil for a flavor burst.

Sweet Potato Salad

Although still considered a potato salad, this one is bursting with anti-oxidants and vitamins. Sweet potatoes are highest in beta-carotene which gets converted into vitamin A in the body. Vitamin A promotes glowing summer skin while at the same time reducing the harsh effects of the sun. To make this potato salad, steam two large sweet potatoes for about 7 minutes until still firm but cooked through. Cut into cubes and toss with raisins, pecans and a vinaigrette made from maple syrup, apple cider vinegar and a little bit of olive oil.

Rice Noodle & Roasted Veggie Pasta Salad

This one is really simple – only three steps.

1.     Cook 2 cups of rice fusilli according to the package instructions. When done cooking rinse thoroughly with cold water and set aside.

2.     In a medium roasting pan toss together with 1 tablespoon of extra virgin olive oil and ¼ teaspoon of sea salt: 8 whole garlic cloves, 2 carrots (peeled and thinly sliced), 1 red pepper (coarsely chopped) and a zucchini (cut into ½-inch rounds). Roast in the oven at 350 degrees F, tossing every 15 minutes for 30-45 minutes or until soft.

3.     Combine pasta, veggies, 2 more tablespoons of olive oil and the juice from ½ a lemon. Season with more sea salt and chili flakes. Garnish with some olives.

Rainbow Quinoa Salad

By now everyone has heard of this healthy ancient grain – but in reality it isn’t a grain at all – it is a seed. It is gluten-free, fat-free and has a nice nutty flavor. Did you also know that it is very high in protein? This little wonder is also great as a salad base too! Cooked quinoa is especially nice with grated fresh beet, fresh lemon and dill. For a more robust flavor add some crumbled goat or feta cheese and arugula.

Make it a greek salad by mixing in cucumber, tomatoes, peppers and feta. Drizzle on some olive oil, lemon juice and oregano.

Kale Caesar Salad

This is a yummy adaptation to the traditional Caesar salad, but can be served on a hot day without spoiling because it doesn’t have raw eggs or wilty lettuce. Instead it is packed full of heart-boosting kale topped with a snappy dressing. For the dressing you will need:

·      ¼ cup tahini
·      ¼ cup water
·      1 small garlic clove, chopped finely
·      Juice of ½ a lemon
·      2 tbsp of parmesan cheese or nutritional yeast
·      1 tsp of mustard seeds
·      Sea salt and fresh cracked pepper to taste

Combine the dressing in a food processor until smooth. Top torn kale leaves with dressing, red onion, tomato and sunflower seeds.

Fire Pit Corn

For the simplest solution to a last minute potluck invite, a sure hit is corn on the cob! Select corncobs with a fresh green husk. Soak the cobs in salted water for about an hour. Place on hot coals in the fire pit for 15-30 minutes, turning them occasionally to ensure thorough cooking. Allow to cool for a couple minutes, as they will be extremely hot and steamy.  Have a nice log of grass fed butter to roll them around in and a sprinkling of sea salt to finish them off. Add a squeeze of lime for a refreshing twist.

With these quick recipes under your belt you are sure to wow your friends when you tell them how easy and healthy they are. 

Cheers!
Cheryl Wahl, RHN, CPCC, Personal Trainer

What is a birthday party without the snack buffet and epic birthday cake? A salad bar perhaps, or maybe something equally delicious. I am saying that it is okay to replace the high-fat and sugar-laden treats at a birthday party, just don’t tell anyone. Well at least until after they gobble them up. It is key to create a buffet that is colorful and appealing to kids and adults, having fruits, veggies and flowers...eating begins with the eyes. Let’s compare some traditional birthday treats with a more healthful option.

1. Ripple chips with French onion dip vs. flavored kale chips: Regular salted chips have 10 g of fat, 180 mg of sodium, while kale chips have 3.5 g of fat, 35 mg of sodium, 70% of daily vitamin A content and 60 calories per serving (approx 1 oz.). It is important to check the label on the kale chips, as they are not all created equal. If you feel adventurous, check out this website for some home made varieties.

2. Cheese platter with crackers vs. roasted veggies and chevre, with gluten free crackers: What's easier than platters with tidbits of cheese and meats. 1 oz of regular cheddar has 10 g of fat, 179 mg of sodium and 119 calories. The same amount of brie has 9 g of fat, 170 mg of sodium and 110 calories. I am suggesting chèvre (goat cheese) instead with some nice roasted veggies like asparagus and red peppers on rice crackers. Local chevre has 5 g of fat, 10 mg of sodium and approximately 80 calories.

3. Potato salad vs. sweet potato and broccoli salad: I am going to assume that both these salads are made at home. Even with fresh ingredients there is a big difference. The creamy potato salad has 20 g of fat, 1300 mg of sodium for a total of 358 calories. I did find it interesting that it would have 42% of the daily recommended intake of vitamin C though. For the sweet potato and broccoli salad there are 4.5 g of fat, 350 mg of sodium and about 30 calories. And 110% of daily vitamin C PLUS 475% of daily vitamin A!

4. Chocolate layer cake with chocolate ganache vs. individual mini cheesecake cupcakes: You can’t have a proper birthday party without a cake. I thought about recommending artfully cut watermelon in the shape of a cake – but that is not very realistic. For a regular 1 inch piece of chocolate cake there is 23 g of fat, 50 mg of sodium and 280 calories. In the mini cupcake there is 7 grams of fat, 24 mg of sodium and only 120 calories (and they are gluten free to boot!). Lots of easy recipes are available on the Internet or head over to my recipe page for a great Easy Cherry Mini Cheesecakes.

With a little extra planning, and to the delight of your guests, you can have all the flavors of a traditional birthday with half the fat, salt and calories. 


Happy Birthday!
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!