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Newlestter email version 2013.pdf

Volume 13 Issue 1 Feelin' Good Naturally Since 1979
Prairie Mall Grande PrairiePh 780.539.4339Toll Free [email protected] Beyond the Store with Our Staff Back (L-R): Leah Charney, Judy Hamilton Kelly Stubbert, Kalyn Sloan, Kelly Simmons, Judy Willier and Tracy Locke. Front (L-R): Christie Woodward, Lexi Turgeon, BeckyUnger, Jamie Willier, Brooke Stubbert and Mandy Ruhr. Missing: Serena Love & Ali Campbell Thank you to all of our amazing one to remember. A year when we you have any questions, concerns or customers; whether you are a first time remember to "Eat to Live, not Live to suggestions please do not hesitate to customer or we have known you for 30 Eat.".a year when we learn to laugh at let us know.
plus years. We are grateful to be a part ourselves from time to time. and of of your lives and look forward to the course a year when we continue to Take care and wishes for a healthy, next time we have the opportunity to cherish our family and friends. Enjoy happy and abundant New Year.
visit with you. Join us in making 2013 our yearly Newsletter and as always if – Christie Woodward and all the staff Big Brothers Big Sisters
of Grande Prairie and Area
We believe in the value and values of mentoring.
Start something today…
Studies show that mentoring helps kids stay in school, Volunteer in one of our various programs: Traditional, avoid risky behaviour such as bullying, and grow up In-School, Go Girls, Game On or Big Bunch. This could having more respect for family, peers and community.
be the start of something BIG. Find out more at www.bigbrothersbigsisters.ca/grandeprairie or by calling 780.532.0620 Healthy Moms, Healthy Children
Mom's nutrition helps ensure healthy birth, healthy child
Vitamins C and E reduce pre-eclampsia Dutch women, researchers measured folic When pregnant, women can have acid in the diet and folate levels in early elevated blood pressure, a condition pregnancy, and then followed up on called pre-eclampsia, which may require children's emotional and behavioral inducing labor or surgical delivery.
problems at age three.
Doctors said antioxidants may lowerchances of pre-eclampsia, and in this Compared to kids whose moms had study, 110 pregnant women with low good folate levels, those whose moms levels of antioxidants took 1,000 mg of were deficient in folate before vitamin C plus 400 IU of vitamin E per day, pregnancy were 57 percent more or a placebo, from eight to 12 weeks likely to develop emotional pregnant through two weeks after giving problems by age three. Compared birth. Nine of the women developed pre- to children whose moms started eclampsia, with eight of the cases in the taking folic acid supplements placebo group, and one in the antioxidant when pregnant, those whose group. Doctors concluded that women mothers started taking folic who are low in antioxidants may reduce acid later during pregnancy, the chances of pre-eclampsia by taking or who did not take folic acid antioxidants during early pregnancy.
at all were 45 percent morelikely to have emotional Mom's folate levels may reduce problems. The Netherlands emotional problems in children Doctors know that low folate levels in manufacturers to fortify early pregnancy increase chances of foods with folic acid.
neural tube birth defects, and wanted totest for a link to behavioral and Reference: Journal of Obstetrics andGynaecology Research; May, 2012, emotional problems in children. In 3,209 Protecting Against Coughs and Colds
Nutrients help reduce upper respiratory tract
infection
Vitamin D lowers chances of viral In the second phase of the study, using the same group of volunteers, doctors Because vitamin D levels decline in the found that the special immune Rosemary for Sharper fall and winter when there is less and receptors designed to intercept and kill weaker sunlight, people may catch viruses were more likely to function cold more easily, doctors said. In the normally as levels of vitamin D first phase of this two-part study, Aromatic essential oils from plants, when researchers measured vitamin D levels inhaled, enter the bloodstream through in three healthy groups: young people Reference: Public Library of Science; 2010, Vol. 5, the nose and lungs, and can easily pass the aged 20 to 30, middle-aged people 31 No. 12, e15580 blood-brain barrier. But doctors don't to 59, and older adults aged 60 to 86, know how essential oils influence human and found circulating vitamin D levels behavior. In this study, 20 healthy people decreased with age.
carried out a series of math subtractiontests and visual tasks while sitting in acubicle diffused with rosemary essential oil.
As levels of rosemary oil molecules in theblood increased, test speed and accuracyboth improved. Researchers also noticed asecondary link to changes in mood,suggesting that essential oils may affectmood and performance through differentbrain pathways.
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Healthy Hearts
Nutrients reduce inflammation and chances of heart disease
Resveratrol reduced inflammatory Vitamin D lowers chances of CVD Compared to those with the highest Doctors said when vitamin D is deficient, levels of vitamin D, those severely In this study, 75 men and women taking chances for metabolic syndrome increase, deficient in vitamin D – meaning 25 prescription statin drugs for a factor in CVD. In the study, researchers nanomoles per liter of blood (nmol/L) or cardiovascular disease (CVD) took 8 mg of measured vitamin D levels in 5,559 less – were twice as likely to have CVD.
resveratrol per day, a conventional grape Korean men and women, aged at least This group also had other CVD factors supplement without resveratrol, or a 50, with CVD symptoms including angina including larger waist size, higher blood placebo, for six months. Participants then pectoris – chest pain – heart attack, or sugar levels, total circulating fats, and doubled the dose of resveratrol for the stroke. Koreans have far less CVD than lower levels of HDL, the "good" next six months. Qualifying participants the older U.S. population, according to cholesterol. Compared to those who were had either diabetes or high cholesterol severely deficient, those with the highest along with one or more other factors levels of vitamin D – 75 nmol/L or more – that raised chances for CVD.
were half as likely to have CVD.
After 12 months, while there were no Reference: American Journal of Cardiology; April,2012, Electronic Prepublication changes in the other two groups, thosewho took resveratrol had a 26 percentdecrease in levels of inflammatory C-reactive protein, lower levels of otherinflammatory signs, an increase in anti-inflammatory factors, and a rebalancingof blood-clotting factors. Doctors said thisis the first study to show resveratrol mayhelp prevent CVD.
Lives with Fiber
Two new studies find lifelonghealth benefits of fiber More fiber, longer livesResearchers in this large study measured the diets of452,717 European men and women. After 13 years offollow-up, those who got more fiber in the diet were lesslikely to have died from any cause overall. Higher-fiberdiets protected particularly from circulatory, digestive, non-cardiovascular and respiratory diseases, non-cancerinflammatory diseases, and smoking related cancers.
People got the most protection against digestive diseases,which were 40 percent lower in the high-fiber group.
Overall, for every 10 grams of fiber per day, the chances ofdying from any cause were 10 percent lower. Doctors sawthe benefit from fruit fiber, with the greatest benefit fromfiber in cereals and vegetables.
Low-fat, high-fiber diets improve health later in lifeThe Western diet is high in total and saturated fats, and in Living Independently Longer
refined grains, which raises the chances for metabolicsyndrome, doctors said. In this study, doctors followed upon 230 women, aged 25 to 29, who had participated in a Nutrients help reduce disability and diet study nine years earlier. The diet limited fats to 28 increase mobility in older adults percent of total calories, and encouraged participants toeat more fiber through whole grains, fruits, andvegetables. Some of the women ate a normal Westerndiet.
Green tea reduces disabilityDoctors said that earlier studies suggest green tea may lower While none had metabolic syndrome, women in the chances of disabling diseases such as stroke, cognitive Western diet group had average systolic blood pressure of impairment, and osteoporosis, but that no trials have tested this 110.0 mmHg compared to 107.7 for the low-fat, high-fiber directly. In this study, researchers measured green tea in the group. Also, women on the Western diet had fasting blood diets of 13,988 Japanese adults, aged at least 65. After three sugar levels of 89.1 mg/dL compared to 87.0 for the low- years of follow-up, doctors found that, compared to those who fat, high-fiber group. Doctors concluded a lower-fat, drank less than one cup of green tea per day, those who drank higher-fiber diet may help control blood pressure and one to two cups of green tea per day were 10 percent less likely sugar long-term.
to have had a health incident that caused a functional disability.
For those who drank five cups of green tea per day, chances of Reference: American Journal of Clinical Nutrition; May, 2012, Electronic functional disability were 33 percent lower. While too much caffeine is not good, green tea appears to significantly lower theincidence of functional disability, doctors concluded.
Moving better with vitamin DBeing able to walk and climb stairs strongly predicts who will beable to live independently longer, doctors said. In this study,researchers measured vitamin D levels in 2,099 adults, averageage 75, who then took a quarter-mile walking test, and a stair-climbing test. Every six months for the next six years, doctorsassessed mobility. Doctors divided participants into three groupsbased on vitamin D levels and found that, compared to thosewith the highest levels of vitamin D – at least 75 nanomoles perliter of blood (nmol/L) – those with 50 to 74 nmol/L of vitamin Dwere 30 to 37 percent more likely to have limited or disabledmobility. Those with less than 50 nmol/L of vitamin D were 62percent more likely to have limited mobility, and 122 percentmore likely to become disabled, doctors said.
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Sleep More, Sleep Better
On average a healthy individual spends up building, breakdown of fat stores and antioxidant and immunomodulating to 1/3 of their time sleeping. The time we normalization of blood sugar regulation, it actions. It is synthesized from the amino spend sleeping has a great impact on our also helps convert fat to muscle. acid tryptophan in the pineal gland in the daily functioning. When we are lacking brain. Some synthesis also takes place in adequate quality sleep our mental Given that 30% of the population is the retina, gastrointestinal tract, bone processes (attention, alertness, currently plagued by insomnia, sleep has marrow, bile, and cells of the immune concentration, reasoning, judgment, become a topic of great interest these system. One of the main functions of problem solving, etc.) become impaired days. People are looking for alternatives to melatonin is to regulate our circadian which can lead to potentially serious pharmaceutical sleep-aids as these can be rhythms. Circadian rhythms are defined accidents. We are at greater risk for habit-forming and generally leave you as "built-in" cycles around a 24 hour clock serious health concerns such as heart with an overall groggy feeling the next that adjust to our local environment by attacks, strokes or diabetes. Our morning. Many people have started to external cues such as daylight. Once the enthusiasm for life is greatly affected as turn to melatonin as a natural alternative sun goes down the lack of daylight signals well as our sex drive. We are more apt to which has raised many questions on its melatonin synthesis and release to gaining weight and our skin even ages safety and efficacy. increase, telling the body that it is night faster. Adequate sleep gives our time and causing us to feel sleepy. The bodies much needed time to Firstly let's understand what amount of melatonin circulating in our repair. Free radical exposure melatonin is and how it works.
bodies at night is approximately 6.5 times we face during the day is the amount found during the day.
neutralized while we are Melatonin does not have the same sleeping; without action of a sleeping-pill adequate sleep our risk however which is why the of neuronal damage timing of administration is from free radical of utmost importance to the healthy use of Another important melatonin. If you wake in the middle of the night or primarily secreted during early morning, cannot get sleep is growth hormone.
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Nutrients improved blood pressure, blood sugar, and inflammation time for an increase in melatonin levels soit actually upsets the natural circadian Green tea lowered blood pressure the study and after three months of taking rhythm and can potentially leave you with In this study, 56 people with obesity-related green tea extract, doctors measured blood that morning grogginess. The best time to high blood pressure took 379 mg of green pressure, sugar, and fats (lipids), protein in administer melatonin is 1-2 hours prior to tea extract per day, or a placebo. Before the urine, signs of inflammation, and the desired bedtime. The typical dosage antioxidant levels.
ranges from 0.1 mg to 6 mg once daily for While the placebo group improved slightly, sleep concerns. It is best to start out with a those in the green tea group saw systolic low dose and gradually increase to a dose and diastolic blood pressure decline 4.9 and that leads to the desired effect.
4.6 mmHg, respectively. And while there A variety of different drugs have been were no improvements for placebo, the reported to lower natural levels of green tea group had healthier insulin and melatonin in the body potentially blood sugar levels, as well as lower LDL affecting our ability to get a good night's cholesterol and higher HDL—the "bad" and rest. Examples of drugs that may reduce "good" cholesterols, respectively. Doctors production or secretion of melatonin said the antioxidant and anti-inflammatory include nonsteroidal anti-inflammatory action of green tea compounds may explain drugs (NSAIDs), such as ibuprofen its health benefits.
(Motrin®, Advil®) or naproxen(Naprosyn®, Aleve®); beta-blocker blood Reference: Nutrition Research Journal; 2012, Vol. 32, pressure medications, such as atenolol No. 6, 421-7 (Tenormin®) or metoprolol (Lopressor®,Toprol®); and medications that reducelevels of vitamin B6 in the body, such asoral contraceptives, hormone replacementtherapy, loop diuretics, hydralazine, andtheophylline.
Happier, Healthier Minds
Given that there is some melatoninsynthesizing that takes place in the Nutrients improve brain health, function, and mood gastrointestinal tract, food intake has asmall affect on our amount of circulating Omega-3s lower beta amyloid non-Hispanic ethnicity. Over a five-year melatonin. Certain foods contain modest period, participants took mental amounts of melatonin and may increase In healthy brains, fragments of protein performance tests and answered levels such as oats, sweet corn, rice, ginger,tomatoes, bananas, and barley. Increased waste, called beta amyloids, break questionnaires about symptoms of consumption of vegetables has also been down and dissolve. But in Alzheimer's shown to positively affect our circulatory disease (AD) these fragments melatonin concentrations giving us accumulate between brain nerve cells The mental tests included simple another reason to eat our veggies! to form hard plaques. In this study, questions about time and place, Interestingly, food deprivation was found 1,219 people over age 65 without remembering cues and repeating to impair daily melatonin cycles by altering dementia gave doctors information phrases, spelling words backwards, the activity of melatonin-synthesizing about their diets for 14 months and recalling words from a list, naming then took a blood test.
objects such as a pencil or a watch,and copying the drawing of a figure.
There have been studies to show that 5mg once daily for up to 2 years and doses Researchers found a hopeful link: As The depression questionnaire rated as high as 40 mg/day for short periods (23 the levels of omega-3s in the diet how severe symptoms were for low days) have been reported safe. Other increased, blood levels of beta mood, insomnia, irritability, anxiety, studies have revealed that melatonin is amyloids decreased. Those who weight loss, and other factors common safe in the recommended doses for consumed 1,000 mg above the average in those who feel depressed.
periods of 3 months or less. Further long for omega-3s per day—equal to a half- term studies have indicated that serving of salmon —had 25 percent Compared to those with lower levels, melatonin usage is free of reported lower blood levels of beta amyloids those with higher levels of vitamin B12 complication in adults, children and even than those who got an average had fewer and milder symptoms of neonates. Overall adverse effects were amount of omega-3s. Doctors said that depression and were less likely to be found to be no more significant withmelatonin use than with a placebo.
regardless of age, gender, race, daily depressed. Also compared to those Melatonin supplementation can be calories, or whether the person had a with lower levels, those with higher beneficial for sleep-onset insomnia, gene variation, APOE, that made them levels of vitamin B6 or vitamin B12 decreasing the time it takes to fall asleep more likely to develop AD, every-one scored higher on the mental tests however it is not as effective for benefited equally from omega-3s.
overall, had greater ability to plan, maintenance insomnia characterized by better memory, attention, problem frequent or early awakening. As previously Vitamins B6 and B12 improve solving and verbal reasoning.
mentioned the timing of administration is critical and should be carefully monitored.
Researchers in this study measured the Reference: Neurology; May, 2012, Electronic Retrieved electronically on October 7, 2012 diets of 1,956 people of Hispanic or Saw palmetto reduces sexual dysfunction in BPH patients
The use of saw palmetto in patients with benign prostatic hyperplasia (BPH) improves notonly urinary symptoms but also concomitant sexual dysfunctions, latest research shows.
Benign prostatic hyperplasia Executive Director of the nonprofit For eight weeks patients took (BPH), the most frequent reason American Botanical Council (ABC), one capsule daily containing for urinary problems in elderly an herb research and education 320mg of the saw palmetto men is also the main reason to organization said, "This berry extract (Prostasan®, cause sexual dysfunctions in this preliminary research is highly producer A.Vogel Bioforce AG, patient group. A new study – interesting as it is the first clinical Roggwil, Switzerland). At the published in the journal study suggesting that patients with beginning and end of the Phytotherapy Research -- showed BPH and corresponding sexual treatment BPH symptoms were for the first time that a problems may benefit from both assessed using the International treatment with a saw palmetto conditions by using saw palmetto.
Prostate Symptom Score (IPSS) preparation (Prostasan®) lead to The positive urinary results are and sexual dysfunctions were an improvement not only of consistent with many previous evaluated with the brief Sexual urinary symptoms but also of clinical trials on saw palmetto Function Inventory (bSFI) and preparations. The sexual results are the Urolife BPH Quality of Life-9 promising and should be Led by Dr. Eugen Riedi, MD, a confirmed by future, larger studies urologist in Chur, Switzerland, using a controlled design." In the end, the IPSS was reduced the research team showed that (Bioforce AG recently received highly significantly by 51% and after a treatment duration of 8 ABC's Varro E. Tyler Commercial the bSFI which measured sexual weeks the urinary symptoms Investment in Phytomedicinal drive, erectile function, improved by more than 50% and Research Award for its ejaculatory function, problem sexual problems like erectile commitment to clinical research on assessment, and satisfactions dysfunction, ejaculatory its herbal preparations.) improved by a total average of problems, or lack of sexual drive 40%. An improvement of 36% The authors of the study was observed with the Urolife emphasize that with respect to the Score which assesses sexual Existing standard pharmaceutical adverse side effects of the drive, erections, and sexual therapies for BPH symptoms like synthetic standard medications alpha-blocking agents or 5- frequently prescribed to men with alpha-reductase inhibitors are BPH, these are very promising The saw palmetto preparation known to cause further sexual results for patients seeking a well- was shown to be quite safe and dysfunctions. Thus, men seek tolerated, efficacious, and cost- well tolerated. Both the patients therapies that improve BPH effective treatment as shown in and the clinical investigators symptoms and occurring sexual this trial for the clinically assessed the saw palmetto problems as well.
researched product, Prostasan.® treatment in the majority ofmen as very efficacious. The "This is one of the first therapies majority of the patients ever to show an improvement of A total of of 82 patients with at experienced the most beneficial BPH symptoms and of sexual least moderate BPH symptoms effects on both libido and dysfunctions at the same time.
(both obstructive and irritative) erectile function, and 90% of Furthermore the treatment was and sexual problems (like erectile the patients stated that they very well tolerated, cost effective dysfunctions or lack of libido) for would take the saw palmetto and patient's compliance was at least two months were recruited extract again.
excellent," notes Dr. Eugen Riedi.
from two urological and fourgeneral practices in Switzerland to Commenting on the trial, Mark participate in this trial.
Blumenthal, Founder and Source: Suter A, Saller R, Riedi E, Heinrich M. Improving BPH symptoms and sexualdysfunctions with a saw palmetto preparation? Results from a pilot trial. Phytother Res.
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For many individuals, the New Year represents a time of renewed enthusiasm and commitment to building and maintaining optimal health. Many practitioners agree that this is dependent on the condition of two very complex yet interconnected systems; Diges-tion and Detoxification.
The human body, from the mouth to the full length of the trunk, is dedicated to the mastication, absorption, detoxification and elimination of the food that we ingest. The success of these processes depends on a very complex, interdependent progression of events; the effective production and facilitation of digestive enzymes, the successful utilization and conversion of nutrients in the liver, effective detoxification process of the liver and kidneys, the continuous repopulation of good bacteria in the intestine and bowel and the final process, daily elimination of waste through the bowel.
There are few digestive enzymes that are as complete as the NOW Super Enzymes. Formulated to effectively aid in the digestion of fats, proteins and carbohydrates, it includes HCL, bile, lipase, amylase, bromelain, pancreatin, protease, papain and cellulose; one formula, available in both capsules and tablets. There is a remarkable difference between the tablet and the capsule. The tablet is enteric coated and only releases HCL into the stomach. Once it passes into the duodenum the bile and other enzymes are released, just as nature intended. Whether you choose the capsule or the tablet, NOW Super Enzymes are the perfect digestive solution.
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Help for Diabetes
Nutrients help control blood sugar and reduce cellular stress
Cinnamon helps control blood Vitamin C reduces oxidative stress in oxidative stress both after fasting and after a meal. Discussing their findings, Doctors said that there are few human Even if diabetics successfully control doctors said vitamin C may be a safe, studies on the effects of cinnamon on blood sugar, complications will still occur inexpensive way to reduce blood sugar, but that earlier animal due to oxidative damage to cells from complications from type 2 diabetes.
studies suggest cinnamon may lower free radicals, doctors said. In this study, 30 blood sugar by slowing absorption men and women, aged 30 to 65, who had Reference: Clinical Nutrition; May, 2012,Electronic Prepublication through the intestine, or stimulating been diagnosed with type 2 diabetes for cells to absorb sugar from the at least one year, took 1,000 mg of the bloodstream. Researchers reviewed six antioxidant vitamin C per day, or a cinnamon studies involving 435 men placebo. All were controlling blood sugar and women who took from 1 to 6 with oral medication, were non-smokers, grams of cinnamon per day for 40 to had no vascular or inflammatory disease, 120 days. On average over the various and were not being treated for high study periods, long-term blood sugar cholesterol, or taking hormone levels dropped 0.1 percent, and fasting replacement therapy, beta blockers, blood sugar levels dropped 0.84 diuretics, or aspirin.
micromoles per liter of blood. Doctorsthink that cinnamon may help After six weeks, while the placebo group diabetics control blood sugar and urge had not improved, those who had taken vitamin C had significantly lower levels of New Clues to Diabetes
Selenium may lower onset of type 2 diabetes Selenium is a trace mineral essential to those with the highest levels of selenium— health that binds with proteins to form measured in the toenail—were 24 percent powerful antioxidant enzymes called less likely to have developed the condition.
selenoproteins. Earlier studies have linked Doctors said that adequate levels of good selenium levels to lower chances for selenium could come from a good diet, rich several cancers, but few studies have tested in plant-based foods such as fresh garlic, for a link to diabetes, doctors said.
mushrooms, whole grains, wheat germ, and brewer's yeast, as well as organ meats, tuna In this study, researchers analyzed the diets fish, and other seafood. Selenium levels in Exercise is a key for losing weight, and of 3,630 women and 3,535 men without plant-based foods depend on the amount overweight individuals tend to report more diabetes or heart disease at the start of the in the soil, which varies across the U.S.
fatigue during physical activity than study. After two years of follow-up, more healthy-weight people. In this study, 20 than one in 10 had developed diabetes, but Reference: Diabetes Care; 2012, Vol. 35, No. 7, 1544-51 obese adults ate a calorie-controlled dietwith or without 500 mg of vitamin C perday. Before and after the study, everyoneexercised for one hour at half the rate ofhis or her estimated maximum oxygenconsumption capacity. After four weeks,both groups had lost almost nine pounds,but compared to the non-vitamin C group,the vitamin C group reported feeling muchless exertion and fatigue and hadsignificantly lower heart rates duringexercise.
Reference: Nutrition Journal; June, 2012, ElectronicPrepublication If you are
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