It all start with a ‘Sting’

A few years ago I got stung by a bee once again. This time on my thumb while taking out the compost. My whole hand and arm swelled up like a balloon and I was in a little bit of a panic, since I never had a reaction to bees before. I went up to the hospital and they said your fine, just a minor allergy. Since then, I began my fear of bees, I would run, duck, swat at them and kill them at any chance I could. That was until I read article after article about how crucial our existence depends on the existence of bees.

Pollinators

Bees are by far our most important pollinator on Earth! The process of pollination keeps our world running. Pollination is the movement of pollen grains between flowers that leads to plant reproduction and growth. Eighty-eight percent of all plants and foods we eat, such as nuts, fruits, vegetables and herbs depend on pollination for fertilization. All creatures that eat plants, including us, depend on pollinators. Plants are the base of our food chain, the anchor to our soil to prevent erosion and they fuel the nutrient cycle. Our planet is supported on the wings of our bees and also other pollinators.

800 Types of Bees in Canada

There are more than 800 types of bees that are native to Canada! The honey bee is not native to Canada; it was actually imported from England.

Canadian Bees Don’t Produce Honey?

Bees native to Canada do not produce honey, but provide us with the invaluable service of pollination and best of all the majority of them do not sting. Although their service is invaluable to us everything is measured by money, the value of pollination provided by our bees for Canadian crops is estimated at 1.2 billion a year.

All kinds of Shapes and Sizes

The hundreds of bee species come in all sizes, the smallest bee is the size of a head of a pin, while the biggest is the bumble bee. Some live below ground, while others live in hives above ground. Bees that nest in the ground improve soil texture, increase water movement and mix nutrients, this occurs from the bees tunneling. Every single bee species is beneficial to our plants in some way.

Bees are HARD Workers

Bees are very hard workers.

Female mason bees will visit as many as 17 flowers per minute.

Now we know where the saying “busy as a bee” came from. Bees thrive in your backyard, community or patio and on mixed farms where more then one crop is planted. They also love to live in urban settings where there are short flight paths and a variety of different plants and flowers.

Honeybees aren’t the only bees disappearing

Honeybees are not the only bee disappearing. Native bee species are also declining at a rapid rate. This is mostly due to habitat loss, degradation, GMO crops, high fructose corn syrup and herbicide and pesticide use.

Studies have linked crop pesticides and herbicides, as well as high fructose corn syrup, to CCD or Colony Collapse Disorder.

Pesticides and Bees Health

Even low levels of pesticides can affect bee longevity, memory, navigation and foraging abilities.

Chemicals called systemic pesticides are not just applied to leaves, but are sprayed on seeds or entrenched in the soil. This allows for the poison to become part of the plant. Honeybees then eat the plant and bring the pesticides back to the hive in the form of pollen and nectar and store it in their honeycomb. When future generations of bees dip into the reserves, they ingest toxins that target their central nervous system and can even kill them.

The yellow-banded bumblebee and the rusty-tinged bumblebee are two native bees in Canada that are disappearing. Without these important bees we will face a biodiversity crisis.

How we can do our part to help

What can we do?

No more pesticides!

First, we can stop using harmful pesticides to keep our lawns and gardens looking perfectly manicured. Lucky for us who live in Ontario and Quebec, many pesticides, known as cosmetic pesticides, have been banned. This is to protect pollinators but also to help protect the health of our kids, pets and ourselves. Some large retail stores have voluntarily taken these harmful chemicals off the shelves.

Create bee homes

Next, we can create hospitable homes in our garden for these beneficial insects, this will also help to keep them from moving into our houses.

Having bees present in your garden can triple the yield of fruits and veggies. It doesn’t even have to be a huge garden, even if you have a tiny flower pot on your patio or balcony it can provide a valuable pollinator habitat.

Everything you do can make a huge difference, as bees do not require much room for nesting and foraging. Along with planting flowers to attract bees you can also build a bee home and a bee bath, and if you DO get stung by a bee I have listed some home-remedies for stings later in this article.

Create a welcoming home for our bees 

Build a bee home:

1. You will need a block of untreated wood.
2. Drill holes in the block, spaced 3/4″ apart. For leafcutter bees, the holes should be 1/4″ wide and 2 1/2 -4″ deep. For mason bees, drill 6″ deep, 5/16″ wide holes. Do not drill completely through the block.
3. Place the block on the side of a house or shed, or mount it securely on a fence post or pole at the edge of the yard.
4. Attach an overhanging roof piece to the block.
5. It should face east or south and be placed at eye level.
6. Dig down below your garden soil adjacent to your bee house until you expose the clay layer, or keep a bowl of moist clay near your bee house for the masons to use as construction material.
7. During the winter, you can take your box down and place it in an area like a shed to protect the larvae from the elements.
8. You can also paint the wooden house a bright colour with an exterior zero-VOC paint. If you have more then one home, make sure they are different colours. The bees will fly around taking mental snapshots of their potential new home, but eventually realize this is a great place for a new home.

It may take a full season for the bees to find your house.

Make a bee bath:

Bees and other insects such as: ladybugs, butterflies, and predatory wasps, all need fresh water to drink, but have a hard time landing in a bird bath without crashing. Making a bath with dry islands in the water to land on is helpful for the important insects.

1. Line a shallow bowl with rocks and add water, but do not cover the rocks.
2. Place the bath on the ground in your garden.
3. If you have a problem with aphids put the bath near the “problem plant” and the beneficial insects will take care of them.
4. Refresh the water daily.

Plant food for our bees:

Bees eat two things:

1. Nectar (packed with sugar, is the bee’s main source of energy)
2. Pollen (which provides proteins and fats)

Native plants attract native bees, while exotic plants attract honeybees.

Choose a variety of plants, and make sure they flower at different times, so that there is always food available for the bees.

Native plants and heirloom varieties are best.

Bee’s have good colour vision, they like:

• Blue
• Purple
• Violet
• White
• Yellow

Plant flowers of a single species in clumps, about four feet in diameter. This will help bees to find them.

‘Attractive’ Plants to Bees:

Different bees have different tongue lengths. It is important to have a variety of flower shapes, which will benefit a diversity of bees.

These plants attract bees and are native to Canada, they are organized by when they bloom.

Early Season:

Blueberry, Cotoneaster, Crabapple, Cranberry, Crocus, Foxglove, Heliotrope, Hazelnut, Heather, & Primrose.

Mid-Season:

Blackberry, Cat mint, Catnip, Chives, Dahlia, Hyssop, Lavender, Raspberry, Sunflower, & Yarrow.

Late Season:

Aster (perennial), Beggar’s tricks, Borage, Coneflower, Cosmos, Goldenrod, Pumpkin, Sedum, & Squash.

Natural bee sting remedies

1. Grandma’s mud pack

Mix water and dirt, place directly on the sting. It helps to relieve the swelling, stinging and redness. Once the paste has dried and it is feeling better, simply wash it off with cool water.

2. Plantain

Plantain is a common weed that has medicinal properties when it comes to bee stings. Pick the leaves, crush or chew it and then apply to the bee sting and the juice from the leaves will help alleviate the pain of the sting.

3. Garlic cloves

This is a very popular remedy that has shown to relieve the pain of a sting. Crush a garlic clove, press it against the sting and let the juices alleviate the pain.

4. Baking soda and water

This remedy has been around forever. Mix the baking soda and water to form a thick paste then slather it onto the sting. Don’t wash it off. This will help to alleviate the pain of the sting.

5. Calendula

Prepare flowers by crushing or chewing enough of them to get a good juice content and apply to the bee sting. This will help to alleviate the pain of the sting.

Excellent Resources:

http://www.honeycolony.com/article/what-is-monsanto-doing-to-our-bees/ 

http://www.davidsuzuki.org/what-you-can-do/downloads/Pollinators_fact_sheet.pdf 

http://www.davidsuzuki.org/blogs/science-matters/2009/04/if-the-bees-disappear-well-all-be-stung/

Have you found a new-found love with bees? Share your comments below and let us know what you thought of this article and all these tips and tricks. Also, feel free to use the social media links below to pass on this information to friends and family so they can all be informed and we can all do our part! For more great articles and healthy recipes, check out Nicole’s site by Clicking Here.

Photo by Giuseppe Salvo. Click Here to visit his photo stream.

Did you know that when we’re stressed out, our digestive system is inhibited? It’s true! During stress our immune function may also decrease. The body is hard-wired to deal with stress short term, but when these life stressors are always present and you do not find a way to deal with them, the risk of heart disease, depression, sleep disturbance and obesity increase.

Here are my top 5 ways to handle stress:

1. Meditate

It really is the cheapest and easiest therapy available and can literally be practiced anywhere! Even meditating for 5-minutes can help alleviate stress.

Meditation allows you to focus on the present moment and your breathing while clearing your mind of disrupting thoughts and the issues you may be experiencing.

When you meditate, you create a sense of calm and balance that will help you deal with everyday stress, it will help reduce negative emotions, increase relaxation and may help with cardiovascular health.

2. Eat!

When we’re stressed, we are often prone to emotional eating – that is, zoning out, perhaps bingeing or eating to fill a void, and to cope with stress or unhappiness. When stressed, we still of course need to eat but we need to be eating the right foods. Foods that are rich in zinc, B vitamins and omega-3 fatty acids are known for their mood boosting effects. Think almonds, hemp seeds, avocados, oatmeal, and sesame seeds.

3. Exercise

Regular exercise is shown to increase endorphins, the neurotransmitter in the brain that makes us feel good. Exercising can help to increase self-confidence and lower symptoms associated with stress, depression and anxiety. It also helps to improve sleep, which is essential for dealing with stress.

4. Affirmations

Approaching life with a positive attitude may not always come naturally but being able to find the good in any situation will benefit you and help you handle stress.

This could mean writing or repeating an affirmation or mantra daily to help the positive thoughts really sink in.

5. Friends/Family/Pets

Whomever brings a sense of peace and joy into your life is who you want to surround yourself with. Being around people who are happy will subsequently make you happy too.

Also, talking about your stress to a support audience will help to release some of that stress and create room for solutions to deal with it. Oxytocin is released in response to physical contact and social behavior, this can suppress your body’s reaction to stress.

What are your favourite ways to manage stress? Leave a comment below and share your answers! Also, help share the love and R&R with friends and family by using the Facebook and Twitter links below. 

Photo by Giuseppe Salvo . Click Here to visit his photo stream. 

The Pill

I flipped through several pills. Some made my breasts hurt, some made me feel bloated or larger in size than I was. Some made me feel sick in the mornings, making me avoid breakfast like the plague.

Luckily for me (and my reproductive system!), I got to see my older sister make different choices. I wasn’t always ready for them when she was making them, but her need for information inspired the part of me that grew ready to look into these choices for myself. I saw her filter through hormonal rings and eventually a low-hormone IUD (intra uterine device).

The IUD

In month three or four of living with her newly-inserted IUD, I saw my strong, independent older sister rolled up in the fetal position on the couch because she was experiencing major cramping, unrelated to her period. She had not previously suffered from menstrual cramping.

“Taking Charge of Your Fertility” by Toni Weschler

Her next steps are what have changed my relationship to my birth control for good. She eventually got her IUD removed, and found a life-changing book called, “Taking Charge of Your Fertility” by Toni Weschler, MPH (Buy It Here!). In this book, Toni writes about the natural changes your body makes during your menstrual cycle; the preparation it goes through every month to make your body safe and capable of holding and carrying a baby. It was truly amazing to read just how much my body was doing – EVERY month!

Reading Your Body’s Signals

Then she talks about becoming a master reader of those signals. As your body goes through its cycles, it gives you signs. It gives you ways of recognizing where you are in your cycle, and whether or not you could get pregnant!

You see, before I read this book, I just figured I COULD get pregnant at any point. That my body was a ticking time bomb, and that one day it would explode with a baby! This could not be further from the truth, and anyone who has suffered with infertility or a short-term inability to conceive would know best how hard it can be to make a baby.

One Day a Month Women Ovulate

There’s one day a month when a woman ovulates. This is when the (usually only one) egg is released from the [usually only one] ovary, travels down the corresponding fallopian tube, where it will be fertilized, and eventually makes its way into the uterus, where the fertilized egg [again, usually only one] will implant. This is the only time when you can get pregnant.

Now, there is evidence that sperm can live in the vagina for up to 5 days, so there’s a time-frame around when you’re ovulating where sperm could still make it into the uterus and impregnate your egg. And the egg, can survive 24-48 hours, increasing that time-frame as well. That’s why it’s not as simple as abstaining from sex only on your ovulation day. You have to learn how to properly read your body’s signs so that you can correctly PREDICT your ovulation.

Whoa! Telling my body’s future?

Absolutely! So what are these signs?

Cervical Fluid

Your cervical fluid (or dryness/lack of) can tell you a lot about your current fertility. Have you ever wiped after using the bathroom and found a clear, globular (almost snotty) substance? Or found that your underwear was lined with white or clear liquid? That’s a sign that you’re about to ovulate or are extremely fertile (able to conceive).

Cervical Position

You can also check your cervical position. This can be done by inserting your clean fingers into your vagina and feeling where the hard, circular part at the top is. With practice, this can help you find out where you are in your cycle. If you’re still at a point (I totally was) where this is gross for you to think about, this step doesn’t have to be essential to natural contraception.

Basal Body Temperature

The last step in natural contraception is taking and charting your basal body temperature. This means taking your temperature before you physically get up in the morning, as quickly as you can after you’ve first woken up. This is SUCH an important part of natural contraception! As your hormones change around ovulation, you’ll find that your temperature changes. You’ll be somewhat consistent during the first phase of your menstrual cycle – your temperatures will be low. Then, upon ovulating, your temperatures will be consistently higher than they previously were.

The Justisse Method

Symptom-reading (called The Justisse Method or Fertility Awareness Method) is where I started my journey into natural birth control. Then, following my sister again, I researched and bought a small but INCREDIBLE device called The Lady-Comp.

The Lady-Comp

This machine is shaped like a discman (remember those?) and it has a built-in alarm to wake you up in the morning, so that you can take your temperature using the attached thermometer. It tracks your temperature, and gives you green lights if it’s safe for you to have sex without risk of pregnancy, or red lights if you’re ovulating and it’s unsafe. Studies testing this device showed that the rate of successful contraception out of 16,464 female cycles is 99.3%. Woo hoo!! That means it’s 99.3% effective at preventing pregnancy by READING your body and telling you, instead of CHANGING your body.

For me, the $485 price tag has been completely justified. It simplified my decision to use natural birth control. It took some of the guessing out. It meant that I could still learn to read my body, but have extra validation that I was right. This is just one option, though, and the one that I found. There are apps that chart your cycle, there are amazing books that teach you how to chart, and there are even trained counselors to teach you how to use natural birth control!

I wanted to let you know that the information is available to you. I wanted to spread this information as widely as I could so that YOU know your options! If I didn’t have my sister, I don’t know where I’d be along my birth control journey. But I wanted to be a sister to you, to help end the thinking that hormonal birth control is the only option for women.

What do you use as your birth control? Do you love it? I’d love to hear about your journey, too! Sharing is the best way to learn – and women are so deserving of this life-changing knowledge!

Further Information:
Taking Charge of Your Fertility by Toni Weschler, MPH
The Justisse Method Manual
The Red Tent Sisters (www.ecosex.ca)

Sources:
Taking Charge of Your Fertility by Toni Weschler, MPH

Not all supplements are created equal. In fact, some may do more harm than good. So it’s important to do your research prior to any poppin’, slurpin’ or rubbin’. And remember, a supplement of any kind should be just that—a supplement for nutrients you aren’t already getting through organic, whole foods. So with that said, which supplements should you steer clear of on your path to awesomeness (and a tight bod)? Well, there’s a few. But there is one in particular that deserves your attention: bitter orange.

Citrus aurantium aka “bitter orange” and what it’s used for

Citrus aurantium aka “bitter orange” is an edible fruit that grows on trees in tropical Asia (and other enviously hot places). It strikes an uncanny resemblance to the conventional orange but its properties make this plant a stand out—in ways both good and bad. Bitter orange found its way into human hands in the 1st century and its popularity grew in a New York minute. By the 15th century, the oil in the peel was commonly used in the treatment of digestive disorders and skin problems. Today, the oil is an effective remedy for all sorts of tummy troubles like:

• ulcers
• constipation
• diarrhea
• nausea
• foul-smelling gas

When applied topically, it acts as an anti-fungal ninja. In addition to the fruit’s therapeutic properties, it even finds uses in other departments. The oil is commonly used in:

• perfumes
• liquors like triple sec (who knew, right?)
• aromatherapy
• soaps
• cosmetics
• food flavouring
• and even some culinary delicatessens like bitter orange marmalade (which is apparently tres delicious)

Bitter Orange: Dr.Oz’s Top 3 Supplements to Avoid!?

But let’s get down to the knitty gritty, shall we? Bitter orange has recently unveiled its dark side. In 2009, a man suffered a heart attack while taking a weight loss supplement with bitter orange as one of the main ingredients. Adding fuel to the fire, Dr. Oz recently dubbed the plant as one of his top three supplements to avoid. So what’s the deal? How can a plant with so many health benefits also be a hazard? It is simply this. The bitter orange that is found in supplements, weight loss formulas and performance-enhancing drugs is a highly concentrated extract. While some research suggests that bitter orange extract is effective for weight loss, the risks outweigh the benefits.

Let’s rewind for a second to the days of ephedra, an herbal supplement and common additive in most weight loss supplements. It wasn’t long before The Food and Drug Administration realized its harmful effects on the body (heart failure, palpitations and death to name a few) and yanked it off the shelves. But before you could say “scary much?”, a replacement was found. Yep, you guessed it…

Bitter orange.

Bitter orange and ephedra are similar

The chemicals found in bitter orange are similar to those of ephedra—namely synephrine and octopamine which mimic the effects of epinephrine. In a highly concentrated dose, these chemicals may speed up heart rate, raise blood pressure and even cause stroke. What makes matters even worse is when it’s paired together with caffeine—another stimulant commonly found in weight loss supplements. Bitter orange plus caffeine may equal a one way ticket to heart-attack-ville.

So, before swan-diving head first into a pool of unknown pills, do your homework. Bitter orange is just one of the few supplements that show adverse side-effects that are good for no one. And before going gung-ho in any exercise or diet regime, I highly recommend speaking to a holistic practitioner to get a better sense of your nutritional needs and a more accurate picture of your overall health. In the meantime, stick to clean, nutrient-rich, whole foods and you’ll be struttin’ in those skinnies in no time.

Did you find this article helpful? Leave a comment and let us know your thoughts. Also, spread the word about Bitter Orange using the Facebook and Twitter links below before someone you know accidently gives it a try without first consulting with a holistic nutritionist.

Wandering through the aisles, wanting to eat everything you couldn’t, you spotted a “gluten-free” sign. You thought your days of breads, pastas and treats were long gone. But that changed when you found the section dedicated to your favourite foods in gluten-free versions… you knew you wouldn’t be left out. You were so excited, you filled your cart full of every kind of cookie, cracker, biscuit, and bread that you could find. You even noticed gluten-free cake, pancake & waffle mixes, and pre-mixed flours for breads and muffins!

Being overjoyed that these options were available, you quickly adopted the gluten-free versions of some of your favourite foods. You also realized that you could eat almost anything you wanted… you could even enjoy foods like doughnuts, pastries, and pizza!

When we feel deprived because something is forbidden or taken away, we feel the need to fill that void with a substitute. In today’s age, this is a common gluten-free transition. Whether someone adopts a gluten-free diet and lifestyle because of health or personal reasons, we often just swap or replace one food for another, in a different version.

But It’s Gluten Free, So It’s OK!

A common expectation of switching our morning bagel to a gluten-free bagel, or our lunchtime pizza to a gluten-free version, or our pasta dinner to a gluten-free rice pasta (you get the point…) is that we expect a better result. We tend to think that becoming gluten-free is our ticket to lose weight, or stay thin, gain energy, or simply become healthier. But, this is not always the case.

The danger in thinking that everything gluten-free is good for you, is the fact that everything gluten-free is NOT necessarily good for you!

Because we think it’s a healthier option, we easily fall into the trap of replacing all of our favorite snacks and foods with their gluten-free counterparts, and we often end up eating more of these foods than we did before!

Most gluten-free products are full of starchy, heavily processed ingredients and are packed with sugar and other food additives.

The flours and starches used in gluten-free baking and alternatives are typically and most often from rice, tapioca, corn, and potato.

So, What’s Wrong With That?

These flours and starches can rapidly turn into sugar in your body. They tend to be low in fibre, high in carbohydrates, and low in protein. Therefore, they are digested and absorbed quickly, which usually increases blood glucose levels quicker than traditional gluten-containing grains. High glucose levels means higher insulin levels, which could be a precursor to type II diabetes.

Also, specific bacteria, commonly known as the “bad bacteria” in our GI tract, feed off of sugar. The more we feed them, the more we can be led into a vicious cycle of craving and wanting more breads, more pastas, and more sugar. This could create the exact opposite of the health that we want for ourselves.

What Can We Do?

To begin with, consider reducing and moving away from gluten-free products that contain large amounts of the previously mentioned flours and starches. Thankfully, there are some healthier options to create delicious tasting gluten-free alternatives. The following are gaining in popularity and can be found in many products but, better yet, I encourage you to use these in your own gluten-free baking and cooking!

• Coconut flour
• Almond flour
• Quinoa flour
• Garbanzo (Chickpea) flour
• Teff flour
• Amaranth flour

The best thing to do is reduce our total consumption of baked goods and treats. A creative way to do this is by using non-processed whole foods. For instance, a large piece of lettuce can easily double as a tortilla shell for a wrap or fajita or, it can be used in place of a burger bun. Veggie slices make a great substitute for rice crackers and, zucchini can be made into pasta!

Making these choices will enable you to live a healthier and happier gluten-free lifestyle.

Have you gone gluten-free and overloaded yourself on starchy, sugary products? Have you overcome this and found healthier alternatives? Leave a comment below and let me know what your next steps are in achieving a healthier gluten-free lifestyle!

Infrared Saunas Undressed

Because the skin is our largest organ, sweating is one of the best ways to promote natural detoxification. By far the best part of the infrared sauna is that it provides many of the health benefits of natural sunlight, without any of the dangerous effects of solar radiation!  Infrared light rays penetrate the body 1-3” deep (depending on the sauna), thereby mobilizing toxins and impurities in fat cells that the body cannot otherwise eliminate.  Infrared saunas use a safe and gentle form of radiation, which has been shown to have both therapeutic and tissue regenerative properties.

While traditional saunas require high temperatures to induce sweating, infrared saunas penetrate deep into the skin and heat from the inside as well as on the skin. Therefore, the air temperature in the sauna remains cooler, even though you may sweat up to 3 times more than in traditional saunas! This feature is especially beneficial for people who find the heat of traditional saunas difficult to tolerate.

6 Benefits of Infrared Saunas

The widespread use and acceptance of infrared sauna therapy is based on the belief that when the body as a whole functions synergistically, that optimal health is the result.  It then should come as no surprise that infrared saunas are used to treat a variety of health problems, from the common cold to cancer. Here are 6 benefits of infrared saunas, but as you’ll undoubtedly see, there are countless more!

Detoxification

A fever is the body’s natural mechanism for releasing toxins through the skin in the process of sweating.  It is a natural means of healing. So it follows that infrared sauna use is an effective and efficient method of prompting a sweating reaction for the purpose of detoxification. Not only does this process purge toxins from fat cells, but studies have shown infrared therapy to be effective in damaging and destroying cancer cells, which cannot survive when the body reaches high internal temperatures.

Skin

Excellent for increasing blood circulation, infrared waves penetrate to the deeper layers of the skin and encourage a healthy flow of nutrients to the skin.  For people suffering from acne, infrared saunas can help purge clogged pores of dead skin cells and deeply imbedded impurities.  In the case of psoriasis, eczema or burns, infrared therapy can assist in the process of cell replacement and speed up healing of minor cuts and lesions.   You will be amazed at your soft, glowing and radiant skin!

Cardiovascular

Because of the deep penetrating power of infrared heat, sauna use will enhance blood circulation, stimulate the perspiration process and in turn increase the body’s heart rate and overall cardiac output. This achieves a similar cardiovascular conditioning effect as vigorous exercise.  Not to be used as a substitute for regular exercise, but a nice side benefit!

Immune

Research has shown that symptoms of cold and flu can be reduced dramatically if treated early with infrared heat therapy.  By raising your white blood cell count, infrared heat strengthens the body’s immune response, resulting in increased resistance to disease. When used as an adjunct to regular vitamin C supplementation and adequate rest, infrared saunas will help punch up your immune system’s healing powers!

Joint & Muscle

As we’ve seen from the previous examples, increased blood circulation improves almost any condition.  The delivery of oxygen-rich blood to muscles and joints stimulates the healing process for joint and muscle related ailments because it allows for the oxygen debt to be repaid more quickly.  Thus speeding healing!  In fact, studies have shown infrared saunas to be effective in treating arthritis and further studies are ongoing for other musculoskeletal disorders such as osteoarthritis, osteoporosis and fibromyalgia.  So for people suffering from sprains, strains, back pain, muscle spasms and arthritis, infrared heat therapy may be a great addition to your healing protocol.

Relaxation

Research has shown that use of repeated saunas may inhibit the sympathetic nervous system (“fight or flight”) and activate the parasympathetic nervous system (“rest and digest”).  So step into the sauna and relax as the mild warming activity of the sauna induces its therapeutic sedative effect.

Before using an infrared sauna, make sure you:

1. Drink lots of water

• Ensure that you are adequately hydrated prior to and during use of the sauna
• Drink at least a litre of water after your sauna session to replenish lost fluids and minerals

2. Prepare to sweat, A LOT

• Bring some extra towels into the sauna with you to absorb perspiration, especially for the bench seat and under your feet!

3. Go Au Naturale

• Limit the use of lotions or oils prior to using the sauna, as these products block pores and limit perspiration

PLEASE NOTE: Pregnant women should avoid sauna use. Consult with your health care provider to determine whether or not infrared sauna use is right for you.

Sit back, close your eyes and feel the warm heat radiate off you.  Know that you are at the very least giving yourself the TLC you deserve and at the same time, helping to heal what ails you. So relax and enjoy this wonderful experience!

What did you think of this article? Have you tried infrared saunas before? If so, what did you think of it? We’d love to hear your comments. Leave us a comment below and help us spread the word using the Facebook and Twitter links below.

Sources:

BOOK: Alternative Medicine: The Definitive Guide by Burton Goldberg.

Biro, S., et al (2003). Clinical implications of thermal therapy in lifestyle related diseases. Experimental Biology and Medicine, 228: 1245-1249.

Genuis, S.J. et al (2011). Blood, urine and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Archives of environmental contamination and toxicology, 61(2): 344-357.

Masuda, A. et al (2005). Repeated thermal therapy diminishes appetite loss and subjective complaints in mildly depressed patients.  Psychosomatic Medicine. 67(4): 643-647.

National Cancer Institute.  Hyperthermia in Cancer Treatment. http://www.cancer.gov/cancertopics/factsheet/Therapy/hyperthermia

Oosterveld, F.G.J. et al (2009).  Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. Clin Rheumatol, 28: 29-34.

So is this supplement really dangerous? Should it be avoided at all costs? Or is this a natural alternative to “Viagra” and can even help men and women lose body fat?

Why is this miracle libido maker listed as one of the three supplements Dr. Oz would never take?

What is Yohimbe made of?

The active ingredient behind the Yohimbe bark tree is Yohimbine, an alkaloid found in the tree that it said to increase blood flow and nerve impluses and can lower blood pressure.

As a dietary supplement, the dried bark of the yohimbe tree was traditionally made into tea and taken by mouth. Today, Yohimbine is also extracted and put into capsules and tablets. In the United States, you can find it under names such as Actibine, Aphrodyne, Yohimar, Yohimex and Yoman.

What does Yohimbe do?

Treat impotence and increase sexual desire:

Researchers do not know the exact reason why Yohimbe works, but since Yohimbe increases blood flow to the genitals, it is said to have treated impotence in men and frigidity in women and can even reverse erectile dysfunction. However, before running to your doctor to get a prescription, it is good to note that this effect does not work on all men and women – while some have had very positive effects on their sexual drive, others reported no changes in their libido.

Helps to lose excess fat:

Because Yohimbe is known to stimulate the nervous system, increase fatty acid mobilization and decrease fat synthesis, so many people turn to this supplement to increase their chances of losing weight during diet and exercise.

It has also been used to help in athletic performance, prevent exhaustion, relieve chest pain, lower high blood pressure, and treat depression.

Like many natural supplements, the effects are not always felt right away. Patience is a virtue with Yohimbe, and can take several weeks before you feel its full potential.

Side effects:

• Now comes the less fun part. Yohimbe may be a great aphrodisiac, but it may provoke some serious side effects, such as breathing problems, dizziness, headaches, blood pressure changes, chest pain, heart palpitations, nausea, vomiting and insomnia.

• Yohimbe should also be used with caution when taken with medicines for high blood pressure, tricyclic antidepressants, or phenothiazines (a group of medicines used mostly for mental health conditions such as schizophrenia).

Since there haven’t been many clinical studies on this drug, it is hard to tell if the good outweighs the bad. The bottom line is that you should definitely consult a doctor before taking Yohimbe and make sure you take the doses recommended to you – do not try to take more for a faster effect without talking to your doctor. According to the Mayo Clinic, the average adult dosage is 5.4 -6 mg, up to 3 times a day.

Yohimbe is known to have great physical and mental benefits when taken with caution, so if you want to try this African aphrodisiac, please make sure you start with low doses to build your tolerance and when you speak with your doctor, don’t forget to list all other medications you are currently taking since Yohimbe could bring potential harm when taken with certain other medications.

Have comments? We’d love to hear them! Leave us a comment or use the Twitter and Facebook links to share with friends.

Sources:
Yohimbe – Herb of Controversy and Potential http://www.chinese-herbs.org/yohimbe/
The Truth about Yohimbe : http://www.mensfitness.com/nutrition/supplements/the-truth-about-yohimbe
Yohimbe for Weight Loss: http://www.livestrong.com/article/292864-yohimbine-for-weight-loss/
Mayo Clinic: Yohimbine hcl – http://www.mayoclinic.com/health/drug-information/DR601453

What is a vegan diet?

A vegan diet is a dietary choice where the individual chooses to abstain from eating any food that is directly, or indirectly comprised of any animal product. This means abstaining from meat, poultry, fish and dairy, as well as smaller ingredients that are derived from animals (such as cochineal – a dye used in some foods that is from dried insects), as well as by-products of animals (such as some vitamin D3 which is produced by irradiating lanolin – a substance secreted by sheep). Vegans will also not wear clothing or shoes that contain animal products, such as leather and wool.

Why follow a vegan lifestyle?

There are many reasons that people may choose to follow a vegan lifestyle. Below are some of the most common:

• Ethical:

  To many people, the idea of living their life without harming any animals is appealing and compassionate. With approximately 650 million animals killed in Canada annually for food, and significant pain and death to animals caused by the dairy industry, many people are choosing to follow their conscience and live their lives without being reliant on either the produce of animals, or animals as produce.

• Environmental:

  Due to animal produce requiring more protein, water and calories for production than it yields, a diet high in animal produce can be unsustainable in certain regions in the world, due to insufficient natural resources to facilitate this. The reliance of using these resources to produce meat rather than plant based food is contributing to less food being available, which can be a contributory factor towards famine in some communities.

  Coupled with this, the rapid deforestation that is occurring in forests around the world to produce areas suitable for cattle grazing is of significant concern. In 2009, two environmental specialists estimated (in a Bill Gates cited analysis) that animal agriculture is responsible for at least 51% of all human-made greenhouse gases (this is especially startling when all of the world’s planes, trains and automobiles generate only 13% of the world’s greenhouse gas emissions).

• Nutritional:

  A diet high in plant-based foods has been proven to have lower incidence rates of heart disease, hypertension, obesity and many cancers. This is because vegan foods are commonly nutritional powerhouses of vitamins, minerals and antioxidants – all of the tools the body needs to protect itself from inflammation and disease, as well as heal itself at times of need.

  Coupled with these nutritional benefits, vegans often experience a greater awareness of the ingredients of the foods that they are eating. This is initially due to looking for non-vegan ingredients in foods. Due to this awareness, this can often lead to a reduced consumption of artificial ingredients and processed foods, which is nutritionally very beneficial, as consumption of processed foods, preservatives and artificial ingredients is not beneficial in any diet.

  Many vegans also favour diets comprised significantly of whole foods – foods in their original, unaltered form. Some vegans also follow a “raw food” lifestyle – consumption of vegan produce that has not been heated above 40°C (104°F). This diet can be very healthy when all nutritional requirements are met, due to the intake of enzyme rich, antioxidant laden whole foods.

How to ensure a vegan lifestyle is nutritionally successful:

A vegan diet can be successful at any stage in life, however like any diet, it is very important to ensure that all nutritional requirements are met. Many people adopting a vegan diet make the mistake of concentrating on the subtraction element of the diet – removing foods that are not vegan. Whilst this is what defines a vegan diet, it is vitally important that the adopter of this diet instead looks at “replacing” rather than “subtracting” – that is to ensure for every food they remove from their diet, they are aware of a vegan food that will provide similar nutritional content.

As every individual has a unique bio-individuality, it is important that the individual be aware of the ratio of protein to carbohydrates to fats that their body requires/ works optimally with. When aware of this, a vegan diet can be easily tailored to provide the same levels of these macronutrients in the ratio that the individual is used to. Through a little awareness, planning and research, a vegan diet can be a very beneficial diet for any adopter.

Particular nutritional requirements:

Whilst the nutritional requirements of a vegan are the same as that of an omnivore (or vegetarian), there are certain areas that require closer attention to ensure adequate nutritional intake. These areas are as follows:

Vitamin B12

Vitamin B12 plays a role in the production of red blood cells (allowing for adequate energy levels), proper metabolization of proteins, carbohydrates and fat within cells and also plays an important role in the development of nerve cells. Unfortunately, vitamin B12 occurs most commonly in animal foods, so due to this, vegans should consider supplementing B12 daily. Wheatgrass is a strong vegan source of B12. Nutritional Yeast, which has been fortified with B12 is also a good source of B12, and is also advantageous to a vegan diet as it is a complete protein.

Protein

Sufficient protein can easily be obtained in a vegan diet, as long as a little attention is paid to foods consumed. Protein plays many beneficial roles within the body, from promoting the immune system, producing enzymes and playing significant roles within virtually all cell functions.

Whilst protein (of varying levels) is found in nearly all vegan foods, plant based protein sources are not commonly classified as “complete proteins”. Complete proteins are protein sources that contain all nine essential amino acids (the building blocks of protein); nine amino acids that the body cannot synthesize. By choosing complete protein foods such as quinoa and chia seeds the body is receiving all nine essential amino acids.

When not consuming complete proteins, the body is still able to receive adequate levels of protein from a vegan diet, provided that it contains a well-balanced and wide range of plant-based foods. Different vegan foods have different amino acid content, so by combining different proteins every day (such as rice and beans), the body is able to get a full complement of essential amino acids, meaning that the protein is made complete by protein-combining.

Excellent sources of protein for vegans include (alongside the aforementioned complete proteins of quinoa and chia seeds): spinach, crimini mushrooms, broccoli, tempeh, legumes, nuts, cauliflower, grains and collard greens, amongst many others.

Iron

Like any diet, iron consumption should be closely monitored to ensure sufficient levels. Iron plays an important role in enhancing the immune system, maintaining oxygen supply throughout the body, as well as producing energy. Whilst iron is commonly associated with animal products (in particular beef), excellent vegan sources of iron include spinach, Swiss chard, raw cacao, basil, romaine lettuce, green beans, parsley and kale, amongst many, many others. Similarly to protein consumption, by choosing widely when following a vegan diet, iron levels will be met.

Vitamin D

Vitamin D deficiency is very common in many areas in the northern hemisphere, particularly in Canada where there is not sufficient levels of UV to allow the body to produce vitamin D. Therefore, it is recommended that all people (regardless of diet) have their vitamin D levels checked, and if levels are low to consider supplementation.

Vitamin D plays integral roles within the immune system, as well as promoting growth of bones, teeth and cells. Vitamin D3 is considered a better alternative for the body than vitamin D2, due to how the body processes vitamin D3. The majority of vitamin D3 supplements are sourced from animal products, making them not vegan, however in the past two years several companies have started producing vegan vitamin D3 (derived from Lichen). If upon finding that vitamin D levels are low, these brands should be considered in order to provide an efficient and bio-available source of vitamin D3.

Conclusion:

In 2013 it is particularly easy to live a healthy, happy and compassionate lifestyle as a vegan, as long as some forethought towards the aforementioned issues is addressed. Some people may find that the initial transition to veganism feels a little alienating, as much of the culinary western world is still centered on meat and dairy. By meeting other vegans to swap recipes and experiences with, this transition can feel less foreign.

Through making conscious choices with food, whatever they may be, we can work towards greater health and making this world a better place for future generations, animals and ourselves.

Great links:

Belmonte Raw Eatery Review (Toronto vegan eatery)
Camros Eatery Review (Toronto vegan eatery)
Cruda Café Review (Toronto vegan eatery)
Kale Eatery Review (Toronto vegan eatery)
Oh She Glows (a delicious and health conscious vegan blog written by a local Ontarian)
Toronto Vegetarian Society (excellent resource for Toronto vegans)

What did you think of this article? We would love to hear your comments. Leave us a comment below. We also encourage you to share this article with friends and family using the social media links below.

Our Nervous System:

Our autonomic nervous system is divided into two different systems: the sympathetic nervous system (our fight or flight) and the parasympathetic nervous system (rest, digest, and relax). Though there are crossovers, for the most part one system is dominant while the other one is less active in the background. Fight or flight was always described in my classes as being more of a survival mechanism – it’s helpful for giving us that extra needed strength or energy to get us through a sticky situation (think about being faced by a tiger). When we’re frequently in this mode however, our parasympathetic nervous system isn’t able to do its job to help us digest our food.

Stress and Digestive Complaints

If we’re not properly digesting our food then we’re not getting all the nutrients we can from it. We also pose risks for developing GI tract issues (such as leaky gut, aka intestinal permeability), which is often the start of many conditions such as:

• acne
• allergies
• sensitivities
• irritable bowel syndrome
• eczema

The Importance of Sleep

While leaky gut is something that develops overtime, something I do notice with a lot of friends who complain about being stressed regularly are problems getting to sleep. Sleep is where our body is able to repair itself. If you think about it, whenever you feel a cold coming on and your body is run down all you want to do is go to bed– think of it as our body telling us to rest, allowing our parasympathetic nervous system to do its job. Quite often though, because of work, school or whatever demands our life may bring, we push through it overworking our sympathetic nervous system.

Stress and Weight Gain

You may have also heard of the collation of stress and weight gain. When we’re stressed the hormone cortisol releases glucose into our blood, and though we need glucose for energy, if we’re constantly in a state of stress for a long period of time this can lead to insulin resistance (insulin is the hormone responsible for removing glucose from our blood). Often as a result we develop the “spare tire” around the stomach – as that can be an indication of producing too much cortisol.

The thing is – while the sympathetic nervous system can seem like it causes more trouble than good, there are times where it’s appropriate so it’s not about ignoring it and shutting it off, it’s just about learning how to manage it. While I personally believe this can greatly be achieved by lifestyle habits, there are some supplements one can look into as well.

Stress-Busting Nutrients

Magnesium:

Magnesium is a mineral that is considered a relaxant. There are many forms of magnesium on the market but the best ones are elemental (which is good for taking before bed), bisglycinate or glycinate. There are many factors that can decrease our absorption of magnesium but stress is one of them, so if you’re feeling a bit crazed out it might be beneficial to look at a decent magnesium supplement. You can also add more dark leafy greens as well as nuts and seeds as a food source.

B-Complex Vitamins:

One of the more popular anti-stress supplements is a B-complex. These guys work great together and it’s important to keep them in balance (i.e. not over supplementing in one and ignoring the others), but B5 – also known as pantothenic acid – is great for helping support our adrenals in times of stress. For the best result, it works really well when paired with Vitamin C. Pantothenic Acid is pretty much found in most whole foods, but some good choices would be fish, avocado, sweet potatoes and mushrooms.

However, it doesn’t matter how much of the good food we’re putting in our body – we can live the healthiest of lifestyles but if we’re stressed our body is still put in a compromised position. Our body doesn’t differentiate between the types of stress, which is why even though supplements can be helpful it’s important to start with the basics – breathing!

Remembering to Breathe:

It sounds silly, I know – but it’s really easy to forget to breathe. I know whenever I’m doing a challenging workout, I get so caught up in it I forget to breathe. Though I’m working on it, it’s just a natural tendency to hold our breath or start shallow breathing from our chest when we’re fatigued or stressed. A good breath comes deep from the belly, when you breathe in, allow your belly to expand, as you breathe out allow it sink back to its normal position.

How to breathe deeply:

If this is new to you it’s always useful to lightly place a hand on your lower belly to help initiate where the breath should be coming from. It can take practice, but take a few minutes a day to do 5-10 deep breaths to help get used to it until it becomes second nature. But this isn’t limited to people who are chest breathers – many dancers, yogis, signers and actors are trained to breath from their belly but just taking some time to take deep breaths can be really helpful in calming down. When we work on things when we’re not stressed, we’ll be better equipped to deal with stress when it occurs.

Making Time For Ourselves

Something I think many of us don’t make time for anymore is ourselves which I think can be a big cause of stress. Spend time doing things you love, learn to only take on what you can handle (I know, saying “no” to opportunities can be hard – but stretching ourselves thin isn’t going to benefit anyone) and allow yourself to take time for you!

Getting together with friends:

Socializing is just as important as alone time. I know at first it seems like a lot, and if you’re a busy individual it may seem impossible but start small. Start with what you can. And like I said – everyone responds differently, so listen to yourself and do what feels right for you. Chances are it’s your body trying to communicate with you on what it needs. It’s ok to slow it down, just remember KISS: Keep It Simple Silly. You don’t have to get it perfect, stress is going to happen; all we can do is find ways to manage it so it doesn’t get the best of us. And with spring around the corner there is no better time to start breathing in some fresh air.

How do you manage your stress? Are there some helpful tips that you can share with our readers? I’d love to hear it! Drop me a line and let me know what you thought of this article. Also, help us share these tips by sharing this article through Facebook, Twitter and other great social media outlets using the links below.

Photo Credit: by Alexa Babiuk “translations of the divine”

• What is Detox?
• Who Should Detox?
• How Do I Detox?

What is Detox?

Every day we are exposed to a whirlwind of toxins. Toxins are chemicals that are poisonous to the body and come from our food, water, air and chemicals in our environment. Our modern world is full of things that our body doesn’t need and by simply going about our daily lives we expose ourselves to these dangerous substances.

The long list of toxin exposure can be overwhelming and tough to avoid. Everything from the gasoline in the cars we drive to the use of conventional cleaning supplies to the clothes we wear and the food we eat. They all contain harmful toxins that penetrate our body’s natural barriers and find their way inside our bodies.

Now this all sounds pretty bleak, but not to fear! The body is an amazingly powerful machine with five major detox pathways to rid itself of unwanted substances:

• Gastrointestinal – Liver, Gallbladder, Colon and GI Tract
• Urinary – Kidneys and Bladder
• Respiratory – Lungs, Throat, Sinuses and Nose
• Lymphatic – Lymph channels and nodes
• Skin – Sweat glands and tears

Here’s an analogy: think of the body as a rain barrel. We are constantly being showered with toxins, but fortunately, we have a spout at the bottom of the barrel that slowly releases these unwanted substances from the body. Our bodies, being these incredible machines, have several mechanisms to empty our rain barrel of toxins and usually all this happens without our even knowing. The problem occurs when the input of toxins exceeds what the body is capable of outputting and the barrel overflows. This is what we call reaching our toxic load.

Everyone’s toxic load is unique. Some people can handle more toxins than others before symptoms start to appear. A good indicator is that when we begin to actually exhibit symptoms and notice these signs, we’re nearing our max.

The filter for many of these toxins is the liver, an often overlooked superhero of the body! In fact, it has more than 500 different functions, one of which is filtering our blood. When it comes to liver, detox takes place in two phases:

Phase I:

An enzyme in the liver, Cytochrome P450, neutralizes chemicals and converts them to water-soluble intermediates that the body is able to process and excrete. These intermediates can be more reactive in the body so it is important to support your body during this stage.

Phase II:

Intermediates from Phase I are processed and excreted through a series of activities in the liver. Often times, although the toxins have been neutralized they can be more harmful to the body in this form, so it is important to support your body and liver through a high antioxidant content in your diet as well as plenty of water soluble vitamins to flush the system.

Who Should Detox?

Our bodies have multiple ways to show us that we’ve reached our toxic load. When we begin to see these signs in the body it’s usually a great indicator that our “rain barrel” is overflowing.

Symptoms can seem general, however, a great rule of thumb to remember is that our bodies want to achieve optimal health and work at full capacity, so anything inhibiting it from doing so could be an indication that something isn’t fully right.

 Common symptoms of toxicity include:

• Anxiety
• Back pain
• Bad breath
• Constipation
• Joint Pains
• Fatigue
• Indigestion
• Nausea
• Acne
• Sensitivity to smell
• PMS Symptoms

How Do I Detox?

So now maybe you’re saying “Alright, I get it. But what do I do about it?!” When we start to look at all the ways toxins enter our lives,  removing them can seem daunting so let’s focus on what we have control over – our diets! Heavy metals, pesticides and air pollution may seem like big issues to tackle, but when it comes to what we ingest, we have the power to choose!

By trying to avoid the buildup of toxins in the first place, your body will have a much easier time excreting the unwanted substances. As with many cases, prevention is the best medicine and doing what we can to keep our rain barrel from filling up in the first place.

I’m a big believer in getting what we need from nature and fortunately, nature is full of natural detoxifiers. By incorporating these foods into your diet, you are using nature’s own pharmacy to support your own natural detox mechanisms:

Sulphur containing foods:

Eggs, garlic, onion – The sulfur compounds help bind to the toxins to neutralize and excrete them safely.

Antioxidant-rich foods:

Berries, Peppers, Lemons – Support during Phase II Detox to protect your body from the toxins that have been metabolized.

Blood purifiers:

Cilantro and Parsley – These herbs help by neutralizing the toxins in the liver and cleansing heavy metals from the blood.

Leafy Greens:

These nutrient powerhouses help to cleanse and sustain the body, high in vitamins and chlorophyll to help flush out the system.

Making daily conscious choices to live in a non-toxic way is a much more sustainable long-term approach to health than any short quick fix. And remember detoxing doesn’t have to be difficult!

 Non Toxic Diet Guidelines

• Eat organic when possible
• Drink filtered water
• Be mindful of high inflammatory foods (dairy, wheat, soy, corn)
• Incorporate a wide variety of vegetables and fruits, legumes and whole grains, nuts and seeds
• Avoid stimulants (sugar, caffeine, alcohol)

Interested in cleansing/detoxing your body with food? Check out The Naked Label 7-Day cleanse – a food based way of cleaning the gunk out of our sexy bods. Plus, if you have ever done a detox/cleanse and noticed health benefits from doing so we would love to hear about it in the comment section below!

Sources:
http://articles.mercola.com/
http://www.wellnessresources.com/
http://www.epa.gov/
Book – Staying Healthy with Nutrition – Elson M. Haas, MD