tag:blogger.com,1999:blog-18577948980150723202024-03-05T19:21:58.415-07:00Nurture Your HealthJackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.comBlogger217125tag:blogger.com,1999:blog-1857794898015072320.post-64036739876770882212021-01-01T15:53:00.000-07:002021-01-01T15:53:32.021-07:00Happy New Year! <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBVoVfMzdzYh1Ze62zPq-ujUHju6-oc_Kh8WkHhyphenhyphenNTQ8jNv5F3A7-9RR7MANPSVMfJlfsWGVv6KfbL_4wFylDRPeeaFiYjRRCk97ynU6FMWYJq66GBgApe-RbJYkfV2zCQK1EFy1ditko/s2048/fullsizeoutput_23db.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1756" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBVoVfMzdzYh1Ze62zPq-ujUHju6-oc_Kh8WkHhyphenhyphenNTQ8jNv5F3A7-9RR7MANPSVMfJlfsWGVv6KfbL_4wFylDRPeeaFiYjRRCk97ynU6FMWYJq66GBgApe-RbJYkfV2zCQK1EFy1ditko/s320/fullsizeoutput_23db.jpeg" /></a></div><br /> Happy New Year! All the lack of familiarity during 2020 has me looking even more forward to the stabilizing energy of my yearly cleanse! <p></p><p>Each year since 2001, I have done a cleanse for the month of January. My regular day to day eating (no meat, no dairy, no eggs, no coffee, no alcohol, no refined sugar, limited gluten, limited processed foods) is pretty plain and simple for the most part, but during the cleanse, I also leave out all gluten, unrefined sweeteners, soy, nightshade veggies (tomatoes, potatoes, peppers, eggplant), and all pre-prepared foods (outside of rice cakes). This year I will also be reducing my intake of some of the high FODMAP foods (like onions and mushrooms). </p><p>2020 helped to reinforce for me the importance of my internal connection to self and the cleanse always helps to ground me further in my body. I feel especially grateful for this as I move forward into 2021. </p><p>Sending out wishes for a New Year that is filled with a bit more ease and calm and more love, more peace, and more happiness. Thank you to everyone who supported my practice in 2020, I am deeply thankful. </p>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-9702187925673684492020-03-29T11:45:00.000-06:002020-03-29T11:45:26.944-06:00SIBO Pro Course tidbits! <h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbWqL35DIJ86hwW-IZrVvj86kfcjItVQUH4k0kSJNYkjvUsaBR6F7QtLm7qz28rPtMfyOGc53E654V_Dexl8JChB39b2TMbZiJ-1t66pnYoQAKVUqwiE8hcKOiavUcWQKqFaRElntvG1o/s1600/IMG_3612.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbWqL35DIJ86hwW-IZrVvj86kfcjItVQUH4k0kSJNYkjvUsaBR6F7QtLm7qz28rPtMfyOGc53E654V_Dexl8JChB39b2TMbZiJ-1t66pnYoQAKVUqwiE8hcKOiavUcWQKqFaRElntvG1o/s320/IMG_3612.JPG" width="240" /></a><span style="font-family: inherit; font-size: small;"><span style="font-kerning: none;">I have recently signed up for Allison Siebecker ND’s SIBO </span>(Small Intestinal Bacterial Overgrowth) Pro Course - I am only a few hours into the course material, but have already learned a lot of great info!</span></h2>
<h2>
<span style="font-family: inherit; font-size: small;"><span style="font-kerning: none;">Here are just a few of the interesting points:</span></span></h2>
<h2>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: small;">The migrating motor complex (MMC) is like a push broom working to ensure that bacteria, undigested food, and cellular debris are cleared from the small intestine - healthy MMC functioning is critical in preventing SIBO and when it is dysfunctional, it is one of the main underlying causes of SIBO.</span></span></li>
</ul>
</h2>
<h2>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: small;">The majority of people with SIBO have it due to food poisoning - the bacteria responsible for food poisoning produce a toxin that causes cross reactivity with a protein (vinculin) in the cells (interstitial cells of cajal) in the small intestine lining which control MMC activity - when these cells are damaged, the MMC slows down and can lead to SIBO.</span></span></li>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: small;">We can develop SIBO up to 6 months after having had food poisoning.</span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: small;">The MMC requires 3 - 5 hours between eating to be activated (which requires no snacking in between meals) - a snack or a small meal will turn off the MMC for another 1.5 - 2 hours, even a candy will turn off the MMC for another 40 - 50 minutes, as will quickly drinking a large glass of water (aim to drink slowly over 15 minutes to prevent impacting the MMC). </span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="-webkit-font-kerning: none;"><span style="font-family: inherit; font-size: small;">The MMC only functions when we are in a parasympathetic state - chronic stress keeps us in a sympathetic state and prevents proper MMC functioning.</span></span></li>
</ul>
</h2>
<h2>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Because SIBO involves bacterial overgrowth, it also involves the production of lipopolysaccharides (LPS) or endotoxins which inhibit both phase 2 and phase 3 of detoxification impacting our ability to clear toxins, heavy metals, mold etc. LPS doesn’t impact phase 1 detoxification (which leads to the production of more toxic compounds which then need to be neutralized and cleared through phase 2 and phase 3 pathways) - these compounds then become backed up and instead get reabsorbed into circulation.</span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">LPS also leads to the production of inflammatory cytokines which signal irritation in the digestive tract which then triggers off signals in the central nervous system which can lead to mood and cognitive concerns, especially anxiety and brain fog.</span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">SIBO also damages the lining of the small intestine - we have digestive enzymes that sit within the lining of the small intestine, so when the lining is damaged, it impacts our enzyme levels and our ability to absorb nutrients.</span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Bacteria can also compete for nutrients and this can lead to iron, zinc, magnesium, B12 deficiencies.</span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Our DAO enzyme which breaks down histamine is also in the lining of the small intestine - with SIBO, this is also compromised and can lead to an increased risk of developing histamine intolerance. </span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Hydrogen sulphide based SIBO is more likely to create additional systemic symptoms than hydrogen and methane based SIBO including body pain, bladder irritation, numbness and tingling in the extremities, and people will often feel worse with epsom salt baths, sulphur based supplements (like glucosamine or MSM), and sulphur rich foods.</span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">SIBO is often found alongside rosacea, psoriasis, restless leg syndrome, interstitial cystitis, rheumatoid arthritis - people who have found low response to treatment for these concerns will often see improvement in symptoms after being treated for SIBO. </span></span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-family: inherit; font-size: small;">HCL in the stomach is designed to kill viruses and bacteria - with acid reflux medications (PPIs/proton pump inhibitors), our internal production of HCL is reduced which can lead to bacterial overgrowth in the stomach which can then spill over and contribute to SIBO. </span></li>
</ul>
<ul>
<li style="font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Immunosuppressant medications like prednisone reduce the immune system’s ability to kill bacteria and can also predispose to SIBO.</span></span></li>
</ul>
<span style="font-kerning: none;"><span style="font-family: inherit; font-size: small;">Stay tuned for more interesting info about SIBO as I go along in the course!</span></span></h2>
<ul>
<li style="font-size: 11px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: 13.2px; font-stretch: normal; line-height: normal;"></span></li>
<li style="font-size: 11px; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: 13.2px; font-stretch: normal; line-height: normal;"></span></li>
</ul>
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-55112283992148105042020-01-23T17:21:00.000-07:002020-01-23T17:21:02.550-07:00SNP Analysis Webinar Tidbits<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBhD9Yw8UlT6uBSRR3GXSbPkWEZX0eKuT7uk3eU9KBHPtJGsBgUOOxLFlwDn-nVNRmpMjBXsxhOB_8ni2Vye_3GSdEz6d3Dv5K9Doo-D1OHfjMi5_lGIP8sZXBEfxpakowuE98xRXChGU/s1600/IMG_5434.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBhD9Yw8UlT6uBSRR3GXSbPkWEZX0eKuT7uk3eU9KBHPtJGsBgUOOxLFlwDn-nVNRmpMjBXsxhOB_8ni2Vye_3GSdEz6d3Dv5K9Doo-D1OHfjMi5_lGIP8sZXBEfxpakowuE98xRXChGU/s320/IMG_5434.jpg" width="240" /></a><span style="font-family: inherit;">I attended a great SNP (single nucleotide polymorphism) Analysis Webinar last night presented by Penny Kendall-Reed ND. SNPs are single nucleotide (gene building blocks) differences in the structure of the gene that change the way that the gene expresses itself/works. Here is a summary of a few of the interesting tidbits:</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">- More than 170 of our genes' functioning is impacted by stress and some of the impacts include deceased wound healing, increased inflammation, increased weight gain, and decreased sleep quality</span><br />
<span style="font-family: inherit;">- TSH levels (which measure our thyroid health/function) can increase by up to 140% from morning to night and fluctuate throughout the day</span><br />
<span style="font-family: inherit;">- Estrogen can deactivate T3 (our active thyroid hormone), increase TSH levels, and falsely elevate T4 levels (our other thyroid hormone) - this impact is especially seen while on oral contraceptives (the birth control pill) or during the mid part of our cycle/ovulation</span><br />
<span style="font-family: inherit;">- TSH levels are higher in the winter/colder months and lower in the summer/warmer months</span><br />
<span style="font-family: inherit;">- Stress increases TSH levels and the production of auto immune mediated thyroid antibodies </span><br />
<span style="font-family: inherit;">- Our SNPs can help determine whether we are a good candidate for hormone replacement therapy (HRT) - the optimal SNP combination when taking HRT is genes that encourage the conversion of estrogen into the C2 form (the 'good' form/non carcinogenic form), that do not encourage the conversion of estrogen into the C4 form (the 'bad' form/ the carcinogenic form), and that encourage proper clearance of these estrogen breakdown forms through phase 2 liver detox pathways </span><br />
<span style="font-family: inherit;">- Increased stress and the resulting increased cortisol (stress hormone) production causes inflammation of melatonin receptors which prevents melatonin from binding and prevents us from getting into the deep sleep phase of our sleep cycle </span><br />
<span style="font-family: Helvetica Neue;"><span style="font-size: 11px;"><br /></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-79026698587766170752020-01-01T11:42:00.000-07:002020-01-01T11:42:20.953-07:00Happy 2020! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyCbNQI-H-wjWOEdXjz9Xwut2TPBe4mGZfVO-qtrqd6kIgTw-c06C76XjTBdlYpCYh8Sdqq9wpSGHm7K2z64ntlJ8LVgqn6UW2syPaW3y1gBirenoUeCkmN16pRe1ueyfclJb_Tku4ghQ/s1600/IMG_7268.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyCbNQI-H-wjWOEdXjz9Xwut2TPBe4mGZfVO-qtrqd6kIgTw-c06C76XjTBdlYpCYh8Sdqq9wpSGHm7K2z64ntlJ8LVgqn6UW2syPaW3y1gBirenoUeCkmN16pRe1ueyfclJb_Tku4ghQ/s320/IMG_7268.JPG" width="240" /></a>Happy 2020! 2020 marks 30 years since I graduated from high school and 20 years since I graduated from the Canadian College of Naturopathic Medicine! As of October this year, I will have been in practice since 20 years! Where has the time gone?! <br />
I also started doing my yearly January cleanse in 2001, so 2020 marks my 20th cleanse! My regular day to day eating is pretty basic (no meat, no dairy, no eggs, no coffee, no alcohol, no refined sugar, limited gluten, limited processed foods) outside of dark chocolate and Friday night frozen pizza, but for January, I also leave out chocolate and any other sweets, gluten, soy, nightshade veggies (tomatoes, potatoes, peppers, eggplant), and all purchased pre-prepared food (like restaurant smoothies, restaurant meals, prepared hummus, bagged popcorn etc). <br />
For me, my January cleanse is always a good way to enter the new year in a simple, quiet, and grounded in my body way. It serves as a good reset after the out of routine nature of the holiday season and I look forward to it each year. <br />
My first meal for the 2020 cleanse is a smoothie (which is my regular breakfast even when not on a cleanse!)! I lost my taste for green smoothies in mid 2019, so my smoothie contains a green apple, frozen blueberries, frozen cherries, chia seeds, almond butter, coconut oil, and water. It always tastes delicious and, for me, feels like a perfect way to start the new decade! <br />
Sending wishes for our new year and new decade to be filled with continued growth and learning and love and discovery! <br />
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-76113737905743851822019-08-21T00:31:00.000-06:002019-08-21T00:31:18.872-06:00AANP 2019 Convention<div style="font-stretch: normal; line-height: normal;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0VVxhlMZ68bvaj8Kwk8LmDdXpgKIR3IPrNypiKv1bz58DU2-PpW8ImXT9wCsrR2YMTvy3k0V14rXPKv1d7iKenBW2ysAXjLhVUd5FXDGoPkrxJ5Uw0z0ydPu7jDFlzMT8wFqMgJcfIGI/s1600/IMG_0473.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0VVxhlMZ68bvaj8Kwk8LmDdXpgKIR3IPrNypiKv1bz58DU2-PpW8ImXT9wCsrR2YMTvy3k0V14rXPKv1d7iKenBW2ysAXjLhVUd5FXDGoPkrxJ5Uw0z0ydPu7jDFlzMT8wFqMgJcfIGI/s320/IMG_0473.JPG" width="320" /></span></a><span style="-webkit-font-kerning: none;"><span style="font-family: inherit;">I attended the AANP 2019 conference in Portland this past weekend and I learned lots of great info including:</span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;">From Carrie Jones' lecture on estrogen detox, Phase 1 liver detox (via cytochrome P450) is dependent on healthy iron levels, so those of us with low iron have compromised liver detox - another reason to ensure our iron levels are well balanced (for women a balanced ferritin is between 100 - 150). Also indole 3 carbinol supplements depend on healthy stomach acid to be broken down into their more active counterpart, DIM. Because low stomach acid, proton pump inhibitor/gerd medication dosing, and tums usage is quite pervasive, taking DIM rather than indole 3 carbinol is a better choice.</span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;">From Michael Traub's lecture on SIBO (Small Intestinal Bacterial Overgrowth), SiBO can present without any digestive symptoms, this is especially seen with rosacea. Also within hours of a traumatic brain injury (TBI), including concussion, there is disruption of the normal vagal innervation of the small intestine and a significant increase in intestinal permeability. Because of this, TBI is a major risk factor for SIBO.</span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5-OqP0hdLWC34QM6VFvrgEW_uAvwwMLi0a4gOTUuy_wucKwnbwpyHjZDfu_ZmmsKvQiIaSjDRjC_fxXtpu8CZ_ttedPV2vCHGHmg-fcQpnlT8ZDaQ3CmVjTiBHqI14F9eRDVwxUA26jI/s1600/IMG_0475.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5-OqP0hdLWC34QM6VFvrgEW_uAvwwMLi0a4gOTUuy_wucKwnbwpyHjZDfu_ZmmsKvQiIaSjDRjC_fxXtpu8CZ_ttedPV2vCHGHmg-fcQpnlT8ZDaQ3CmVjTiBHqI14F9eRDVwxUA26jI/s320/IMG_0475.JPG" width="320" /></span></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl3ggDKAfTR3rVxxhhuWdToDix1n_h9S2pkDxNnXy_hVWuWUST1Q52Xmnz-J25_9sUU4DsULt4C_n6NpvHGz5EyX05jzMrd0GFsnlc3mEZFva3WMKWF_OpTFlTRMYAS1kAFXr2jD6-2Y/s1600/IMG_0467.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl3ggDKAfTR3rVxxhhuWdToDix1n_h9S2pkDxNnXy_hVWuWUST1Q52Xmnz-J25_9sUU4DsULt4C_n6NpvHGz5EyX05jzMrd0GFsnlc3mEZFva3WMKWF_OpTFlTRMYAS1kAFXr2jD6-2Y/s320/IMG_0467.JPG" width="320" /></span></a><span style="font-kerning: none;"><span style="font-family: inherit;">From Nirala Jacobi's lecture on SIBO, methane based SIBO is less commonly associated with a previous episode(s) of food poisoning. Also integrating 2 Kiwi fruit per day can increase digestive motility and is also a low FODMAP food (so easier on the digestive system in general and during/post SIBO treatment). People with elevated methane at baseline and then no significant increase on their SIBO breath test fit into the category of methane positive constipation (IBS-C) and respond better to a more vegetarian based SIBO/bi phasic diet. Tofu, tempeh, and miso are all generally low FODMAP veggie foods and can be part of this protocol.</span></span><br />
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;">From John Neustadt's lecture on sleep, the average optimal length to sleep is now considered to be 8.2 hours per night, but the average is actually 6.9 hours per night. As well, the use of blue screen e readers before bed is associated with having a harder time to fall asleep, taking hours to feel refreshed in the morning, and it also reduces/delays melatonin production. If we are waking at the same time every night, it is often related to low blood sugar and eating 8 -10 g of protein before bed can be helpful. </span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;">From Decker Weiss' lecture on cardiology, hot flashes are related to not only lower estrogen but also lower serotonin (via causing inflammation in the lining of the vessels which makes us more prone to hot flashes/vascular instability).</span></span></div>
<div style="font-stretch: normal; line-height: normal;">
<span style="font-kerning: none;"><span style="font-family: inherit;"><br /></span></span></div>
<br />
<div style="font-stretch: normal; line-height: normal;">
<span style="-webkit-font-kerning: none;"><span style="font-family: inherit;">From Eric Yarnell's lecture on herbal medicine, both eleutherococcus and boswelia are over harvested herbs that aren’t currently being grown/worked with sustainably and it is best to move away from working with these herbs.</span></span></div>
<br />
<br />
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-57673690296881151692019-01-31T00:18:00.000-07:002019-01-31T00:18:03.395-07:00Nutrition For Stress Relief<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOYr6ZAvsBqEyoN8zbe62wdQhG3-VnOhYo9cOqfb2EWz-FCdzx0wGs_tYPNKj-iHknya6nf5PPLAno7MJ2cfae3WQh9h8vuelcUPwBEZ-PO_Qk9_xd2JXHapDiI8kTUmrS8qG4cDiSqgQ/s1600/IMG_8462.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOYr6ZAvsBqEyoN8zbe62wdQhG3-VnOhYo9cOqfb2EWz-FCdzx0wGs_tYPNKj-iHknya6nf5PPLAno7MJ2cfae3WQh9h8vuelcUPwBEZ-PO_Qk9_xd2JXHapDiI8kTUmrS8qG4cDiSqgQ/s320/IMG_8462.JPG" width="240" /></a><span style="font-family: inherit;">I had a wonderful time presenting at Yoga at the Lake's (<a href="http://www.yogaatthelake.ca/">http://www.yogaatthelake.ca</a>) A Self Care Day Retreat: Yoga and Nutrition for Stress Relief this past weekend! Studio owner, Janelle Ford, has created such a warm and therapeutic space and there was such good energy and flow with the group of people who attended. Thank you to Janelle for inviting me and for organizing this great event and thank you to everyone who attended for sharing their energy and time and wisdom. </span><br />
<span style="font-family: inherit;">Here is some of the info we covered during our Nutrition for Stress Management Session:</span><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXeNBOZoHUCP0ULn-L8u5ED_aDI56m8cgbf17yFwzeSrb9R7QqPnJwO1TW9ofZTcj3bLYz3E-GwsdpZm_pyWSDXbnWXpJvFc6UE2nxZF6fFJMrFLhgskR3hTnmF7Q6pfhJM6A_xbyD-FM/s1600/IMG_8463.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXeNBOZoHUCP0ULn-L8u5ED_aDI56m8cgbf17yFwzeSrb9R7QqPnJwO1TW9ofZTcj3bLYz3E-GwsdpZm_pyWSDXbnWXpJvFc6UE2nxZF6fFJMrFLhgskR3hTnmF7Q6pfhJM6A_xbyD-FM/s320/IMG_8463.JPG" width="320" /></a><span style="font-kerning: none;"><span style="font-family: inherit;">Our HPA (hypothalamic pituitary adrenal) axis manages our stress response in our body, It activates a cascade of hormones that ends with the production of cortisol. Cortisol is our primary stress hormone, it is produced by the adrenals, and it drives our fight or flight response. When our HPA axis is over engaged due to high levels of stress of any type, our cortisol levels become imbalanced, causing us to function in a chronically stressed state. From a nutritional perspective, there are a number of choices we can make to help manage our levels of stress and support balanced cortisol levels.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtgIgdvOKRQy6FRcAOMqHscN0lomEoczThebDKZgT_vHxcrmZsth0jt420h5dziiLiK0LghYBArK4FflqQJeYZXptRL6U-_ElwYGRXR3P7865U32qdirbjS6daVkZ886bJ2KTS64lYcNk/s1600/IMG_8471.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtgIgdvOKRQy6FRcAOMqHscN0lomEoczThebDKZgT_vHxcrmZsth0jt420h5dziiLiK0LghYBArK4FflqQJeYZXptRL6U-_ElwYGRXR3P7865U32qdirbjS6daVkZ886bJ2KTS64lYcNk/s320/IMG_8471.JPG" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYO8CiSKDkpa5rJuX-EORPLdrMmfsHpma1EFo8MVA0H2MnZ_jBmAljN7y8sBsizSfsOF0wcxhuRx5LHfgzyaTJ_VXUFKteqA6CJ2FYy23RhiRJ2ERqKSxmrnpfFWhpVQquaMSTiquoWLU/s1600/IMG_8469.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYO8CiSKDkpa5rJuX-EORPLdrMmfsHpma1EFo8MVA0H2MnZ_jBmAljN7y8sBsizSfsOF0wcxhuRx5LHfgzyaTJ_VXUFKteqA6CJ2FYy23RhiRJ2ERqKSxmrnpfFWhpVQquaMSTiquoWLU/s320/IMG_8469.JPG" width="320" /></a><br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="font-family: inherit;"><span style="font-kerning: none; text-decoration: underline;"><b>Balanced blood sugar</b></span><span style="font-kerning: none;"><b> - </b>imbalanced blood sugar is a significant stressor for our body and contributes to disrupted cortisol levels, so it is important to maintain healthy blood sugar balance throughout our day. Protein is critical in maintaining balanced blood sugar levels and it is important to ensure we have protein with each meal. Protein sources in our diet include meat, dairy, eggs, legumes, nuts, and seeds. Protein powders can also be helpful as an additional option - yellow pea, hemp, pumpkin, rice, egg white are all good bases to look for.</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 13px;">
<span style="font-family: inherit;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjIu7iAbMcxUsjwHYp-8x3TE0pPdXni_GzC0F7lL2G2BWmcCt5XzIuXv2IO4ibab04zUpYCvgx4QCNeUbsw-v6lCm7O2jOyK_j4dUS4BqwGOKn2VGvsQi7QCNe_GN-lkZ0E1vpmliIMO0/s1600/IMG_8882.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="714" data-original-width="750" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjIu7iAbMcxUsjwHYp-8x3TE0pPdXni_GzC0F7lL2G2BWmcCt5XzIuXv2IO4ibab04zUpYCvgx4QCNeUbsw-v6lCm7O2jOyK_j4dUS4BqwGOKn2VGvsQi7QCNe_GN-lkZ0E1vpmliIMO0/s320/IMG_8882.jpg" width="320" /></a><span style="font-family: inherit;"><span style="font-kerning: none; text-decoration: underline;"><b>Minimizing sugar intake</b></span><span style="font-kerning: none;"><b> - </b>refined sugar is also a significant stressor for our body and it also contributes to imbalanced blood sugar which again contributes to disrupted cortisol levels. It is important to minimize refined sugar (which includes white and brown sugar and artificial sweeteners) consumption and instead focus on unrefined sweeteners (which includes pure maple syrup, agave, brown rice syrup, cane sugar etc). It is also important to have sweets as a treat (1 - 2 times per week) rather than every day or as a regular part of our diet. </span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 13px;">
<span style="font-family: inherit;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="font-family: inherit;"><span style="font-kerning: none; text-decoration: underline;"><b>Minimizing inflammatory foods</b></span><span style="font-kerning: none;"> - chronic inflammation is also a significant stressor for our body and it also contributes to disrupted cortisol levels. Foods high in saturated fats (which includes red meat, dairy products, and eggs), processed foods, sugar, caffeine, and alcohol all can contribute to inflammation in our system. Citrus fruits (especially oranges and grapefruit) and nightshades (which includes all colors of tomatoes, potatoes, peppers, and eggplant) can also contribute to inflammation. It is especially important to limit our intake of these foods if we have any chronic inflammatory condition, like asthma, allergies, eczema, joint pain/arthritis, inflammatory bowel disease.</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 13px;">
<span style="font-family: inherit;"><span style="font-kerning: none;"></span><br /></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="font-family: inherit;"><span style="font-kerning: none; text-decoration: underline;"><b>Minimizing coffee/caffeine</b></span><span style="font-kerning: none;"> - coffee is an adrenal stimulant and a significant stressor for our body and also contributes to disrupted cortisol levels. It is important to either remove coffee or to drink no more than 1 cup of coffee per day. Green tea places less stress on the body and can be a good replacement for some or all of the coffee we drink.</span></span></div>
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal; min-height: 13px;">
<span style="font-family: inherit;"><span style="font-kerning: none;"></span><br /></span></div>
<br />
<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-stretch: normal; line-height: normal;">
<span style="font-family: inherit;"><span style="-webkit-font-kerning: none; text-decoration: underline;"><b>Focusing on a whole foods diet</b></span><span style="-webkit-font-kerning: none;"><b> - </b>additionally a diet rich in saturated fats and low in fruits and vegetables has been found to contribute to disrupted cortisol levels. In general,<b> </b>focusing on<b> </b>a whole foods diet will support balanced cortisol levels.</span></span></div>
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-86230206740535216602019-01-13T18:25:00.000-07:002019-01-13T18:25:04.755-07:00EPL Great Stuff Guest: Top EPL Picks for a New You!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY33zTOg-crtgH57tCbUO05PFGbpDLpiQ5mf361hriJc0zNPys8_wEXD-XyRMEs7j3IM93Zh4oYcS4antAk2va5YltrTh7H2DVtwAM184kmYg7DMQnMEhCBE7qgXz5ieKnFGKfyaQ197s/s1600/IMG_7272.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY33zTOg-crtgH57tCbUO05PFGbpDLpiQ5mf361hriJc0zNPys8_wEXD-XyRMEs7j3IM93Zh4oYcS4antAk2va5YltrTh7H2DVtwAM184kmYg7DMQnMEhCBE7qgXz5ieKnFGKfyaQ197s/s320/IMG_7272.JPG" width="320" /></a><br />
<span style="font-family: inherit;">The Edmonton Public Library has reposted the Top EPL Picks for a New You Book List I created a few years ago! Here is an excerpt from the post:</span><br />
<br />
<span style="background-color: white; caret-color: rgb(255, 255, 255); white-space: pre-line;"><span style="font-family: inherit;">Working on building and strengthening our overall health is a great goal to have at any time of the year! Making long term improvements in our health is most often done by making small and simple changes in our daily routines. Slowly and steadily working with the foods we eat, the amount of exercise we get, the way we think, and how we manage stress will generally help to improve our overall health. The following resources offer practical and easy to integrate suggestions to help us work with these areas of our lives. And remember making even one change on one level makes a difference to our bodies and will help us become healthier than we were before we made that change!</span></span><br />
<span style="background-color: white; caret-color: rgb(255, 255, 255); white-space: pre-line;"><span style="font-family: inherit;"><span style="font-size: small;">Check out </span><a href="https://epl.bibliocommons.com/list/share/321450397_eplpicks_guest_topic/801034857_epl_great_stuff_guest_dr_jackie_yurkos_top_epl_picks_for_a_new_you?_ga=2.110851717.1897123145.1546444690-190502444.1541629850">https://epl.bibliocommons.com/list/share/321450397_eplpicks_guest_topic/801034857_epl_great_stuff_guest_dr_jackie_yurkos_top_epl_picks_for_a_new_you?_ga=2.110851717.1897123145.1546444690-190502444.1541629850</a> to see the list of books I suggested</span><span style="font-family: "Open Sans", Arial, sans-serif; font-size: small; font-weight: bold;">!</span></span><br />
<span style="background-color: white; caret-color: rgb(255, 255, 255); font-family: "Open Sans", Arial, sans-serif; font-size: 16.799999237060547px; white-space: pre-line;"><b><br /></b></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-57384812464473490332019-01-12T21:36:00.000-07:002019-01-12T21:36:25.000-07:00Happy 2019!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWe5ARl9oSTHubWx2h8YdeglI8_0lmcyGxpWIsWyAIi7PEqzqLxD_zdwA1G0j6FTg9vD7BUl5tYy7UstPr9W-NuethRVV2wKsFDXstp3GPQ1rWACmHF2_MdzU7LEE7u9xTbQ9BQOJ2wnw/s1600/IMG_5400.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWe5ARl9oSTHubWx2h8YdeglI8_0lmcyGxpWIsWyAIi7PEqzqLxD_zdwA1G0j6FTg9vD7BUl5tYy7UstPr9W-NuethRVV2wKsFDXstp3GPQ1rWACmHF2_MdzU7LEE7u9xTbQ9BQOJ2wnw/s320/IMG_5400.jpg" width="320" /></a><br />
<span style="font-family: inherit;">Happy 2019! I am excited to share that I will be presenting a Nutrition for Stress Release Session at Yoga at the Lake's (<a href="http://www.yogaatthelake.ca/">http://www.yogaatthelake.ca</a>) upcoming A Self Care Day Retreat: Yoga and Nutrition for Stress Relief! The Retreat is taking place on Saturday, January 26 and is at the Yoga at the Lake studio in Westerose. The day starts at 9:30 AM with 2 yoga classes and my session runs from 1:30 PM - 3:30 PM. The session will focus on <span style="background-color: white; caret-color: rgb(111, 114, 135); letter-spacing: 0.5px;">foods that may be contributing to our body’s stress levels as well as different foods and supplements that can build and strengthen our ability to manage and navigate through stress.</span>Tickets are available for the entire day at <a href="https://www.eventbrite.ca/e/a-self-care-day-retreat-yoga-nutrition-for-stress-relief-tickets-53231031448">https://www.eventbrite.ca/e/a-self-care-day-retreat-yoga-nutrition-for-stress-relief-tickets-53231031448</a> and you can email Janelle at <span style="background-color: white; caret-color: rgb(111, 114, 135); letter-spacing: 0.5px;">fordjanelle@hotmail.com if you would like to sign up for my session only. It will be a fantastic day</span><span style="background-color: white; caret-color: rgb(111, 114, 135); color: #6f7287; letter-spacing: 0.5px;">!</span></span><br />
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-65288362978077689582017-03-09T01:53:00.000-07:002017-03-09T01:53:24.827-07:00EWG'S 2017 Clean Fifteen and Dirty Dozen Lists<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPUR9aJE4AahFy6t7S9O65xq-y6IaDHHSqrIrO-Te7AIvmvHHFITHS-8qpi0mB9i8uPn7gWD7TXp5iSd5N8WhEG_INqP203RD3XDT31FY-OFNJxnvXy575Liex66eBTV4PgeJ84nT_BBk/s1600/IMG_2051.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPUR9aJE4AahFy6t7S9O65xq-y6IaDHHSqrIrO-Te7AIvmvHHFITHS-8qpi0mB9i8uPn7gWD7TXp5iSd5N8WhEG_INqP203RD3XDT31FY-OFNJxnvXy575Liex66eBTV4PgeJ84nT_BBk/s320/IMG_2051.JPG" width="320" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;"></span></span></span><br />
<span style="font-family: inherit;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;"><br /></span></span></span></span>
<span style="font-family: inherit;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;"><br /></span></span></span></span>
<span style="font-family: inherit;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;"><br /></span></span></span></span>
<span style="font-family: inherit;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;"><br /></span></span></span></span>
<span style="font-family: inherit;">The Environmental Working Group (EWG) has released their always helpful Dirty Dozen and Clean Fifteen lists for 2017. </span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">The Dirty Dozen list is made up of the twelve fruits and vegetables that were found to have the most pesticide residue contamination. And the Clean Fifteen list is made up of the fifteen fruits and vegetables that were found to have the least pesticide residue contamination. </span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">These lists are excellent resources for us when we are grocery shopping. We can be less concerned about buying certified organic fruits and vegetables that are on the Clean Fifteen list, and if we aim to stick to certified organic fruits and vegetables on the Dirty Dozen list, we will reduce our pesticide exposure and support our overall health. </span></span></span><br />
<div>
<span style="font-family: inherit;">The fruits and vegetables on the Dirty Dozen list include (with the most contaminated food on the Dirty Dozen list at the top):</span></div>
<div>
<span style="font-family: inherit;">Strawberries</span></div>
<div>
<span style="font-family: inherit;">Spinach</span></div>
<div>
<span style="font-family: inherit;">Nectarines</span></div>
<div>
<span style="font-family: inherit;">Apples</span></div>
<div>
<span style="font-family: inherit;">Peaches</span></div>
<div>
<span style="font-family: inherit;">Pears</span></div>
<div>
<span style="font-family: inherit;">Cherries</span></div>
<div>
<span style="font-family: inherit;">Grapes</span></div>
<div>
<span style="font-family: inherit;">Celery</span></div>
<div>
<span style="font-family: inherit;">Tomatoes</span></div>
<div>
<span style="font-family: inherit;">Sweet Bell Peppers</span></div>
<div>
<span style="font-family: inherit;">Potatoes</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">The fruits and vegetables on the Clean Fifteen list include (with the least contaminated food on the Clean Fifteen list at the top):</span></div>
<div>
<span style="font-family: inherit;">Sweet Corn</span></div>
<div>
<span style="font-family: inherit;">Avocados</span></div>
<div>
<span style="font-family: inherit;">Pineapples</span></div>
<div>
<span style="font-family: inherit;">Cabbage</span></div>
<div>
<span style="font-family: inherit;">Onions</span></div>
<div>
<span style="font-family: inherit;">Sweet peas (frozen)</span></div>
<div>
<span style="font-family: inherit;">Papayas</span></div>
<div>
<span style="font-family: inherit;">Asparagus</span></div>
<div>
<span style="font-family: inherit;">Mangos</span></div>
<div>
<span style="font-family: inherit;">Eggplant</span></div>
<div>
<span style="font-family: inherit;">Honeydew Melon</span></div>
<div>
<span style="font-family: inherit;">Kiwi</span></div>
<div>
<span style="font-family: inherit;">Cantaloupe</span></div>
<div>
<span style="font-family: inherit;">Cauliflower</span></div>
<div>
<span style="font-family: inherit;">Grapefruit </span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<span style="font-family: inherit;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"></span></span><br />
<div>
Visit <a href="https://www.ewg.org/foodnews/summary.php">https://www.ewg.org/foodnews/summary.php</a> to learn more about the EWG's Dirty Dozen and Clean Fifteen lists. </div>
Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-83392359652269236362017-02-01T00:32:00.000-07:002017-02-01T00:32:30.827-07:00Berberine and IBS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG3PiKX1LvtNj4G7myqCVyCP3mimqWZbDAvHcQL4FFwEWl_2aZSZuYlyUY8g-LtYvxk-d0C_hF57WnsiHp7Vj9055Tzc2MayDqHvLyBbKJNS2dmIjmPzBDNo1JeZJs0c3pgcaDg2bvw20/s1600/IMG_3666.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG3PiKX1LvtNj4G7myqCVyCP3mimqWZbDAvHcQL4FFwEWl_2aZSZuYlyUY8g-LtYvxk-d0C_hF57WnsiHp7Vj9055Tzc2MayDqHvLyBbKJNS2dmIjmPzBDNo1JeZJs0c3pgcaDg2bvw20/s320/IMG_3666.JPG" width="240" /></a></div>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">An article by Jacob Schor ND in the August 2016 issue of the <i>Natural Medicine Journal</i> looked at the impact of berberine on Irritable Bowel Syndrome Diarrhea Predominant (IBS-D). The article focused on a study led by Chen, Tao, and Liu that was published in the November 2015 issue of <i>Phytotherapy Research</i>. There were 132 participants (ages 18 - 65 years) in the study and they were split into a berberine dosing group (200 mg of berberine hydrochloride 2 times per day for 8 weeks) and a placebo dosing group (200 mg of vitamin C 2 times per day for 8 weeks). All participants self-assessed their IBS symptoms with daily questionnaires during the study and were also scored for IBS symptoms, anxiety, depression, and quality of life both before and after the 8 weeks of berberine/placebo dosing. Both groups saw a reduction in symptoms during the 8 week study, but by week 8, frequency of diarrhea was significantly lower in the berberine dosing group compared to the placebo dosing group. The berberine dosing group also noted less urgency and frequency during weeks 4 through 8 while this was not noted by the placebo dosing group. By week 8, the placebo dosing group had seen a 29.4% reduction in abdominal pain while the berberine dosing group had seen a 64.6% reduction. The berberine dosing group also saw significant reductions in their IBS score, anxiety score, and depression score and an increased quality of life score. There were no changes in these scores for the placebo dosing group. The information gathered from this study indicates that berberine (which is extracted from goldenseal, Oregon grape root, barberry) is an excellent support to consider for managing IBS-D.</span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-70499610654444004022017-01-31T00:05:00.000-07:002017-01-31T00:05:25.458-07:00Multivitamin Use and Cardiovascular Disease Risk<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc7dy8glKwp3fRqlUy6CU23iB4QVnxLJL2cq36LVu8hg6y0EjtzKvS7Kuv4wEyuAPn1VztMvgv603itqVhTu3RjTppXlYpB2EL6enfJ22BTlrRc9oLv_6BLQWNLTF8HAKo2eVWJ7ugej0/s1600/IMG_3655.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc7dy8glKwp3fRqlUy6CU23iB4QVnxLJL2cq36LVu8hg6y0EjtzKvS7Kuv4wEyuAPn1VztMvgv603itqVhTu3RjTppXlYpB2EL6enfJ22BTlrRc9oLv_6BLQWNLTF8HAKo2eVWJ7ugej0/s320/IMG_3655.JPG" width="240" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">In the September 2016 issue of the</span></span><i style="font-family: inherit; line-height: 20px;"> Natural Medicine Journal,</i><span style="font-family: inherit;"><span style="line-height: 20px;"> an article by Douglas MacKay ND looks at the impact of multivitamins on the development of cardiovascular disease. The article focused on a prospective cohort study by Rautiainen et al that was published in the June 2016 issue of the </span></span><i style="font-family: inherit; line-height: 20px;">Journal of Nutrition</i><span style="font-family: inherit;"><span style="line-height: 20px;">. The study included over 18,000 male physicians aged 40 years and above. All of the participants were cancer and cardiovascular disease free at the beginning of the study (which was 1982). The study did not find an association between short term multivitamin use and reduced risk of major cardiovascular events (heart attack, stroke, death), but there was a 14% lower risk of cardiac bypass surgery and angioplasty and an 11% lower risk of coronary artery disease (narrowing of arteries/plaque build up) noted </span></span><span style="line-height: 20px;">with</span><span style="font-family: inherit;"><span style="line-height: 20px;"> multi vitamin use. As well, in participants who took a daily multivitamin for more than 20 years, there was a 44% lower risk of major cardiovascular events noted. The information from this study confirms that a daily multivitamin is supportive for our long term health. A good quality multivitamin should be in a capsule or liquid (rather than a tablet) form and should be iron free (except for pregnant/breastfeeding women). It is best to aim for a multivitamin that contains the active/utilizable forms of vitamins/minerals to ensure the most efficient absorption and utilization of the nutrients within the </span></span><span style="line-height: 20px;">multivitamin.</span><span style="font-family: inherit;"><span style="line-height: 20px;"> It is best to take a multivitamin with our morning or noon meal to ensure that we have all/most of our day to be able to use the nutrients in the multivitamin. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-67337967911861394832017-01-30T00:59:00.003-07:002017-01-30T00:59:50.679-07:00The End of the Cleanse!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNN_u8Po4Ue0M0hCIbsDeJIs2TC8SvqxyT13BmaiuWSwiSTmRVksbc37P1iOwKs082WTcjuOAwY6oUlyl6DzQOPMfaXRc-Jo7_yX3NduE1C_yHSiirrO0gHwSBX6dJtndGHLtqBvP0w40/s1600/IMG_0052.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNN_u8Po4Ue0M0hCIbsDeJIs2TC8SvqxyT13BmaiuWSwiSTmRVksbc37P1iOwKs082WTcjuOAwY6oUlyl6DzQOPMfaXRc-Jo7_yX3NduE1C_yHSiirrO0gHwSBX6dJtndGHLtqBvP0w40/s320/IMG_0052.JPG" width="240" /></a>Generally a cleanse lasts for 28 days and when January 29 falls on a weekend, I often end my January cleanse a few days early! To finish up the cleanse this year, I had a few bites of chocolate and it tasted delicious! For the most part, I will return to the cleanse for Monday and Tuesday and then will officially finish on Wednesday. <br />
Because I have done the cleanse a number of times, I don't specifically reintroduce each food that I have not been eating during the cleanse. However if we are doing the cleanse for the first time or if we have had a significant change in the way we have been feeling since we last did a cleanse, it is very helpful to reintroduce each of the foods that we eat on a regular basis back into our diet in separate 3 day blocks. <br />
The order of food reintroduction is arbitrary, although if there is a specific food we have a sense is likely to be hard on our system, it is best to save that food for the end of the reintroduction process. <br />
For the reintroduction process, each food that has been out for the cleanse is reintroduced in a separate 3 day block. During each 3 day block, we would eat the food in the amount that we would normally eat it each day for 3 days (along with all the other foods we have been eating on the cleanse) and watch how we feel. If there is no change in how we feel during the 3 days, that food is fine for our system. If we note that we aggravate on any level (digestive, skin, emotional, energy etc.) during the 3 day reintroduction block, it is an indication that the food is contributing to how we are feeling and that it is best eaten in a limited amount/frequency, when possible, going forward. If we aggravate before 3 days, we can remove the food at the point. <br />
During the food reintroduction process, whether we aggravate to a food or not, we remove the food after 3 days (or before with an aggravation) and then go onto the next food. In other words, there is only one food that has been out on the cleanse consumed during each 3 day reintroduction block. If we have aggravated to a food, it is best to go back to the cleanse for at least 1 day to allow our system to re-balance before starting with another 3 day food reintroduction block. <br />
The food reintroduction process of the cleanse provides us with a great insight into whether any of the foods that we regularly eat are contributing to any of the concerns that we are experiencing. It is a great learning experience and provides us with excellent information about how we can continue to move forward, diet wise, post cleanse, to support our overall health. Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-39645247600104168782017-01-27T02:41:00.000-07:002017-01-27T02:41:48.935-07:00Health Benefits of Volunteering<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjlzz731DiMZUXHav1sMgIOrxmSMjTPxEgQdEgS6Z67LLWPLbOklk11mjXGf-Xo0DK4saZsvLiQChs0QRqmOPMVMK9P1Eef7U921FeTdgN1_lcWJ604w1AZnvwl81CVtPVDQ0iBzty24w/s1600/FullSizeRender.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjlzz731DiMZUXHav1sMgIOrxmSMjTPxEgQdEgS6Z67LLWPLbOklk11mjXGf-Xo0DK4saZsvLiQChs0QRqmOPMVMK9P1Eef7U921FeTdgN1_lcWJ604w1AZnvwl81CVtPVDQ0iBzty24w/s320/FullSizeRender.jpg" width="320" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">I volunteer for an Edmonton cat rescue called SAFE Team. Today we did a presentation to a grade 7 and a grade 8 animal rescue class! It is awesome that a class on responsible animal ownership and valuing animals exists as an option class in school these days! This was definitely not the case when I was in junior high many many years ago! An article published in the August 2013 online edition of <i>BMC Public Health</i> looked at the health benefits of volunteering. The article authored by Jenkinson et al was a systematic review/meta analysis of 40 different studies. The review found that volunteering had a positive impact on emotional/mental health with volunteers feeling improved well being, more satisfaction with their life, and lower rates of depression. It was also found that volunteers had a lower risk of mortality compared to people who did not volunteer. The info gathered from this review is pretty obvious, but it is helpful to confirm that when we give our time and energy to people or animals in need, we also support our overall health at the same time. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-60315395647219381532017-01-26T01:51:00.001-07:002017-01-26T01:51:04.835-07:00Iron Supplementation in Infancy<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkiIsQIGOaXMDJeYM9L5earpZ8ZwxH1bhwN9JeVgByl24hQAqyc0uz4SYlLdZ9X5yD-JHaBPJ9_WJEFWB6kl9STaOU9Ijh2-wDs_QkUlVphuCQeKPFyw9rkNq5lFt763W-c_ppfJxxFLA/s1600/IMG_0053.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkiIsQIGOaXMDJeYM9L5earpZ8ZwxH1bhwN9JeVgByl24hQAqyc0uz4SYlLdZ9X5yD-JHaBPJ9_WJEFWB6kl9STaOU9Ijh2-wDs_QkUlVphuCQeKPFyw9rkNq5lFt763W-c_ppfJxxFLA/s320/IMG_0053.JPG" width="240" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">An article in the September 2016 </span></span><i style="font-family: inherit; line-height: 20px;">Natural Medicine Journal's</i><span style="font-family: inherit;"><span style="line-height: 20px;"> Pediatric Special Issue by Lillian Au ND looked at the impact of supplemental iron in infancy. The article looked at a study led by Angulo-Barroso et al that was published in the April 2016 issue of </span></span><i style="font-family: inherit; line-height: 20px;">Pediatrics</i><span style="font-family: inherit;"><span style="line-height: 20px;">. The study looked at over 1400 infants. Half of the infants were dosed with iron from age 6 weeks to 9 months and the other half received a placebo. The infants underwent developmental testing at age 9 months. The infants who received the iron supplementation were found to have improved gross motor test scores compared to the infants who received the placebo. The iron supplemented infants performed better on sitting upright, crawling, standing, and transitions from sitting to standing than the infants who received the placebo. The information gathered from this study points to the importance of ensuring that infants (and </span></span><span style="line-height: 20px;">breastfeeding</span><span style="font-family: inherit;"><span style="line-height: 20px;"> mothers) have adequate iron levels and that integrating a separate iron supplement for infants is well indicated for long term motor and neurological development. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-81534877441261433602017-01-25T00:59:00.001-07:002017-01-25T00:59:25.184-07:00Use of Heartburn Medication in Pregnancy and Asthma Risk<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIH2dV4NBBg4BLVWxpNAeDD9CluVwnEr-UMh57HAXnJdwW9qfCFiY0qg6G1Ozwbbx0LMsaCl1-t39C48tgvf1VVJ0xU1XJSFJbfE3SANVP3130Bk6glfiCTjHTLOJdQRnvypz5n28IZ88/s1600/IMG_0054.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIH2dV4NBBg4BLVWxpNAeDD9CluVwnEr-UMh57HAXnJdwW9qfCFiY0qg6G1Ozwbbx0LMsaCl1-t39C48tgvf1VVJ0xU1XJSFJbfE3SANVP3130Bk6glfiCTjHTLOJdQRnvypz5n28IZ88/s320/IMG_0054.JPG" width="240" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">A recent article published in the January 2017 online issue of the <i>Journal of Allergy and Clinical Immunology</i> looked at whether </span></span></span><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;">children born to mothers who have taken heartburn medication </span></span><span style="line-height: 20px;">(proton pump inhibitors, H2 receptor antagonists) during pregnancy have </span><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">an increased risk of developing childhood asthma</span></span></span><span style="font-family: inherit;"><span style="line-height: 20px;">. Researchers Devine, McCleary, Sheikh, and Nwaru did a systematic review of 8 previous studies which involved more than 1.3 million children. The researchers found that any use of heartburn medication in pregnancy was associated with the resulting children having a higher risk of asthma development in comparison to children who were born to mothers that did not take </span></span><span style="line-height: 20px;">heartburn medication during pregnancy</span><span style="font-family: inherit;"><span style="line-height: 20px;"> As well a higher dosage of heartburn medication in pregnancy was associated with a further higher risk of the resulting children developing asthma. The information in this article helps to highlight the importance of integrating safe supports for managing heartburn during pregnancy. From a naturopathic perspective, safe supports include eating smaller, more frequent meals, aiming to avoid heartburn triggering foods (which include spicy food, mint, citrus, tomatoes, onions, garlic, caffeine), integrating a liquid calcium magnesium supplement. </span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-40758905721607406932017-01-23T12:21:00.001-07:002017-01-23T12:21:24.722-07:00Ginger and Menstrual Cramping<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><br /><span style="line-height: 20px;"><div class="separator" style="clear: both; text-align: center;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKmdZXmd5iYoIAIija9vnyfj_KJ0UMA1gB723NMbsrveXZHEDGbEckZ6oqyylU_CWtY2puqk89uUZT31YycLZvz-hdm-jp3EuI5d8MMzK-ytskFxIOEdLRJRpq9J0ZN-GpCsyaGafhE8o/s1600/FullSizeRender.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKmdZXmd5iYoIAIija9vnyfj_KJ0UMA1gB723NMbsrveXZHEDGbEckZ6oqyylU_CWtY2puqk89uUZT31YycLZvz-hdm-jp3EuI5d8MMzK-ytskFxIOEdLRJRpq9J0ZN-GpCsyaGafhE8o/s320/FullSizeRender.jpg" width="160" /></a> </span><span style="line-height: 20px;">An article published in the April 2016 issue of </span><i style="font-family: inherit; line-height: 20px;">Evidence-Based Complementary and Alternative Medicine</i><span style="line-height: 20px;"> looked at the efficacy of ginger in addressing menstrual cramping (dysmenorrhea). The article by Chen, Barrett, and Kwekkeboom reviewed 6 different trials comparing ginger against either placebo or NSAID (non steroidal anti-inflammatory drugs - mefenamic acid and ibuprofen) in managing menstrual cramping. In all the studies, participants were either high school or college students and the majority (5 out of 6) of the studies included only women with moderate to severe menstrual cramping. The ginger dosed was in a powdered (encapsulated) form and the dosages ranged from 750 mg - 2000 mg per day. The timing of the ginger dosing varied from 2 days prior to the menstrual cycle starting until cramping subsided with the average dose being for 3 days (the first 3 days of the menstrual cycle). In the different studies, p</span><span style="line-height: 20px;">ar</span><span style="line-height: 20px;">ticipants</span><span style="font-family: inherit;"><span style="line-height: 20px;"> rated their menstrual cramping pain using a number of different scales. In all studies involving a placebo, it was found that ginger was more effective in reducing menstrual cramping than placebo. In the studies comparing ginger to NSAIDS, ginger and NSAIDS </span></span><span style="line-height: 20px;">were found to be equally as effective in</span><span style="font-family: inherit;"><span style="line-height: 20px;"> reducing menstrual </span></span><span style="line-height: 20px;">cramping</span><span style="font-family: inherit;"><span style="line-height: 20px;">. For many </span></span><span style="line-height: 20px;">women</span><span style="font-family: inherit;"><span style="line-height: 20px;">, menstrual </span></span><span style="line-height: 20px;">cramping</span><span style="font-family: inherit;"><span style="line-height: 20px;"> support/medication needs to be dosed </span></span><span style="line-height: 20px;">several</span><span style="font-family: inherit;"><span style="line-height: 20px;"> times during the period and NSAIDS can place significant stress on the body when used </span></span><span style="font-family: inherit;"><span style="line-height: 20px;">on a </span></span><span style="line-height: 20px;">regular</span><span style="font-family: inherit;"><span style="line-height: 20px;"> basis (the main concerns </span></span><span style="line-height: 20px;">include</span><span style="font-family: inherit;"><span style="line-height: 20px;"> stress on the </span></span><span style="line-height: 20px;">stomach</span><span style="font-family: inherit;"><span style="line-height: 20px;"> mucous </span></span><span style="line-height: 20px;">membranes</span><span style="font-family: inherit;"><span style="line-height: 20px;"> and </span></span><span style="line-height: 20px;">stress</span><span style="font-family: inherit;"><span style="line-height: 20px;"> on the liver). Alternatively, ginger is a very safe and gentle herb that is generally quite easy on the system. With these studies showing that ginger offers the same level of support as NSAIDS for menstrual cramping, it is a </span></span><span style="line-height: 20px;">therapeutic </span><span style="font-family: inherit;"><span style="line-height: 20px;">worth considering for menstrual pain management.</span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-80608375636635493092017-01-22T01:22:00.001-07:002017-01-22T01:22:19.994-07:00Ways to Reduce our Toxin Load<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglr5Y2DhflekFW9TsklZJC51do-Rejsv-D-2hmzEiK9N7wUqinvdeqYksHvCzswi-o3JNb5Px9kVUhwDpma6UtBN2Ld7uZg2LuYNsf_Vm751PILAps-5D_JJ8k2ognxIsk6qE-XagwkgU/s1600/IMG_3685.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglr5Y2DhflekFW9TsklZJC51do-Rejsv-D-2hmzEiK9N7wUqinvdeqYksHvCzswi-o3JNb5Px9kVUhwDpma6UtBN2Ld7uZg2LuYNsf_Vm751PILAps-5D_JJ8k2ognxIsk6qE-XagwkgU/s320/IMG_3685.JPG" width="320" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">I recently attended the National University of Natural Medicine's Preconception to Postpartum lecture presentations via webinar. Shannon Sinsheimer ND's lecture on Preconception Counselling covered ways to reduce our toxin load to support healthy pregnancy preparation (and is also applicable in many ways to people of all ages in supporting our overall health). Some of the helpful suggestions she offered include: the importance of reducing our exposure to electromagnetic fields and WiFi signals by removing cell phones from our pockets/not carrying cell phones directly on our bodies/not placing laptops directly on our laps to support the health of our reproductive organs. The importance of ensuring that we properly hydrate our bodies with water to support efficient body detoxification. Aiming to become more aware of what we put onto our skin, body care and cosmetic product wise. Many body care products and cosmetics contain compounds that are endocrine disruptors and have the potential to impact our fertility (and overall heath). The Environmental Working Group (EWG)'s Skin Deep Cosmetics Database rates the safety of over 64.000 body care products and is an excellent resource in helping us to choose healthier </span></span><span style="line-height: 20px;">body care</span><span style="font-family: inherit;"><span style="line-height: 20px;"> products (products with a lower number are considered less toxic and more healthy for us to use). The EWG also has a Sunscreen Database which is another great resource (again products with a lower number are less toxic/more safe for us to use as well). Another way for us to reduce our toxin load is to shift to non toxic house cleaning products (conventional cleaning products also contain a number of </span></span><span style="line-height: 20px;">compounds</span><span style="font-family: inherit;"><span style="line-height: 20px;"> that can place </span></span><span style="line-height: 20px;">significant</span><span style="font-family: inherit;"><span style="line-height: 20px;"> stress on our system). The EWG also offers a great resource with their Guide to Healthy Cleaning. Cleaning products are rated letters A - F with A being the best rating and the safest </span></span><span style="line-height: 20px;">products</span><span style="font-family: inherit;"><span style="line-height: 20px;"> for us to use in our homes. Here is a link to the EWG's consumer guide/resources <a href="http://www.ewg.org/consumer-guides">http://www.ewg.org/consumer-guides</a> .</span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-90811808274407656072017-01-19T21:33:00.000-07:002017-01-19T21:33:23.175-07:00Oh COFFEE!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-jzgpdq7Y3dKGw6wIZ5rHFx0ZGGTXGmpBJ4xtb-Q5VBod9Fd1u1k1vIRurdDiHCIIaQxizFdOKao0ewJVLY5T55uVMPmuavmA9vDlvss6pEqPwgSijUdyZTS-Ym6Z5jzbBdL0AbTUb8I/s1600/IMG_8018.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-jzgpdq7Y3dKGw6wIZ5rHFx0ZGGTXGmpBJ4xtb-Q5VBod9Fd1u1k1vIRurdDiHCIIaQxizFdOKao0ewJVLY5T55uVMPmuavmA9vDlvss6pEqPwgSijUdyZTS-Ym6Z5jzbBdL0AbTUb8I/s320/IMG_8018.JPG" width="240" /></a>For many people, the most difficult food/drink to work with on the cleanse is COFFEE! I am forever grateful that I somehow lucked into not being a coffee drinker, but I can still appreciate how hard it is to work on reducing coffee intake. When we drink coffee every day, our body expects it to be there and if we don't have it, we will definitely have an adjustment period which generally includes a headache, irritability, low energy. The longer we go without coffee (or with a lower amount), the less present the symptoms become and eventually our body will adjust and we will no longer feel headache-y, grouchy, or tired. This will usually even out within 3 - 7 days. <br />
For some people, integrating green tea (which has a caffeine base, but is less stressful for the body) will make the transition off coffee more manageable. <br />
For many people though, removing coffee directly isn't an option especially when we are drinking more than 2 cups per day. An easier on the body way to go about reducing our coffee intake when we drink a higher amount each day is to slowly reduce the amount we drink each week. For instance, if we currently drink 4 cups of coffee per day, we would start by reducing to 3 3/4 cups of coffee per day for 1 week. The next week, we would reduce to 3 1/2 cups of coffee per day and we would then continue to slowly reduce by 1/4 cup per day each week until we either are able to remove the coffee or get ourselves to a much lower daily amount. This process isn't necessarily directly cleanse based but more based on the goal of reducing our daily coffee intake long term. <br />
Ultimately every body is better without coffee, but if we can reduce our coffee intake to 1 - 2 cups per day, our body will be considerably less stressed by the stimulant and dehydrating qualities of coffee. The other thing to keep in mind when we are reducing our coffee intake is to not reduce the ritual surrounding coffee as well. Usually the act of drinking coffee takes us into a space of doing something nice for ourselves, where we slow down, savour, and enjoy. This aspect of coffee drinking is a wonderful part of our routine! If we are aiming to reduce our coffee intake, it is still nice to maintain this space by either having another warm non-caffeinated drink or doing something else that encourages us to slow down and treat ourselves when we would normally drink coffee. <br />
And keep in mind, our goal doesn't need to be no coffee at all - any reduction we make will be a positive step in supporting our overall health! Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-18147635163716700142017-01-19T01:22:00.000-07:002017-01-19T01:22:34.711-07:00Children's Health and Green Space Access<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><br /><span style="font-family: inherit;"><span style="line-height: 20px;"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaLvjRuMlEwkD0Q3qtbJcMPXAMJkuJsxcNI6BoiYD5Lhw5v28skGXjqOj1WRE46-7BPeiq87JhYXEC56jTjlgn_w6Lb8uTJAdTHchyphenhyphendayo1FMP88Ma_D5njS_iE2z4mVjpZHKW992Re4/s1600/IMG_3661.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaLvjRuMlEwkD0Q3qtbJcMPXAMJkuJsxcNI6BoiYD5Lhw5v28skGXjqOj1WRE46-7BPeiq87JhYXEC56jTjlgn_w6Lb8uTJAdTHchyphenhyphendayo1FMP88Ma_D5njS_iE2z4mVjpZHKW992Re4/s320/IMG_3661.JPG" width="240" /></a></div>
</span></span><span style="font-family: inherit;"><span style="line-height: 20px;"> </span></span><span style="line-height: 20px;">An article by Kurt Beil ND in the September 2016 issue of the </span><i style="font-family: inherit; line-height: 20px;">Natural Medicine Journal</i><span style="line-height: 20px;"> looked at how children's health is impacted by their access to and engagement with green space in their neighbourhood. The article focused on a study by Kim, Lee, and Sohn (published in the January 2016 issue of the </span><i style="font-family: inherit; line-height: 20px;">International Journal of Environmental Research and Public Health</i><span style="line-height: 20px;">) which involved 92 children ages 9 - 11 years. The participants were assessed for their health related quality of life (HRQOL) using the Pediatric Quality of Life Inventory. How much of their surrounding neighbourhood was green space, the number of patches of trees that were in their surrounding neighbourhood, and the distance that existed between these patches of trees were statistically significant predictors of the children's HRQOL. Larger green space area, more patches of trees, and further apart </span><span style="font-family: inherit;"><span style="line-height: 20px;">patches of trees were associated with an improved </span></span><span style="font-family: inherit;"><span style="line-height: 20px;">HRQOL. As well, BMI, weekend physical activity level, and number of hours of TV watched were also statistically significant predictors of the children's HRQOL. More balanced BMI, higher level of weekend physical activity, and lower number of hours of TV </span></span><span style="line-height: 20px;">watched</span><span style="font-family: inherit;"><span style="line-height: 20px;"> also were associated with an improved </span></span><span style="font-family: inherit;"><span style="line-height: 20px;">HRQOL. None of this information is likely surprising, but it is still a helpful confirmation of how important it is for children (and for adults) to have access to green space in their neighbourhoods and how important it is to ensure that children (and adults) engage in outdoor physical activity and aim to limit the number of hours spent watching TV. </span></span></span><br />Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-35011939094851333742017-01-17T22:39:00.000-07:002017-01-17T22:39:52.093-07:00Ashwagandha and Chronic Stress<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVloDu-xtNyiBJaW1QpTOzyX61GhLn96vpNvxKGe1g8VDr9cKyC6cpWkXttq4-0dXNMlLQXy3wIOykcmQD5L_6Ryq0kADaOzFBdqApPwj89eH0wd7qo9Qu8fSCi5l6CfuxRNkO2ebdabc/s1600/IMG_3691.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVloDu-xtNyiBJaW1QpTOzyX61GhLn96vpNvxKGe1g8VDr9cKyC6cpWkXttq4-0dXNMlLQXy3wIOykcmQD5L_6Ryq0kADaOzFBdqApPwj89eH0wd7qo9Qu8fSCi5l6CfuxRNkO2ebdabc/s320/IMG_3691.JPG" width="320" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">An article by Tori Hudson ND in the November 2016 issue of the </span></span><i style="font-family: inherit; line-height: 20px;">Natural Medicine Journal</i><span style="font-family: inherit;"><span style="line-height: 20px;"> looked at the impact of ashwagandha on people with chronic stress and weight concerns. The article looked at a study led by Choudhary, Bhattacharyya and Joshi (that was published in the April 2016 online issue of the </span></span><i style="font-family: inherit; line-height: 20px;">Journal of Evidence Based Complementary and Alternative Medicine</i><span style="font-family: inherit;"><span style="line-height: 20px;">). The study lasted 8 weeks and involved 50 people with half being dosed ashwagandha 2 times per day and the other half receiving a placebo 2 times per day. A number of measurements (including stress levels measured via the Perceived Stress Scale or PSS, serum cortisol levels, and body weight) were taken at the start of the study, at 4 weeks duration and at 8 weeks duration. Both groups had lower PSS scores at 4 and 8 weeks, but the group that received the ashwagandha had a significantly greater reduction in PSS scores at 4 weeks and even more significant </span></span><span style="line-height: 20px;">reduction in</span><span style="font-family: inherit;"><span style="line-height: 20px;"> PSS scores at 8 weeks than the placebo group. Similarly se</span></span><span style="line-height: 20px;">rum</span><span style="font-family: inherit;"><span style="line-height: 20px;"> cortisol levels (cortisol is a hormone </span></span><span style="line-height: 20px;">produced</span><span style="font-family: inherit;"><span style="line-height: 20px;"> by the adrenals and gives an indication of adrenal function - a higher level can indicate imbalanced adrenal </span></span><span style="line-height: 20px;">function</span><span style="font-family: inherit;"><span style="line-height: 20px;">) were significantly lower at 4 weeks and then further </span></span><span style="line-height: 20px;">reduced</span><span style="font-family: inherit;"><span style="line-height: 20px;"> again a</span></span><span style="line-height: 20px;">t 8 weeks in the group that received the ashwagandha compared to the placebo group. </span><span style="font-family: inherit;"><span style="line-height: 20px;">As well, at 8 weeks, the group that received the ashwagandha had a greater reduction in body weight than the placebo group. Ashwagandha is an adaptogenic herb that helps to tonify the adrenals and supports overall healthier adrenal functioning. When our adrenals function in a more balanced way, we have an easier time managing our stress and maintaining healthy weight balance. The information gathered from this study helps to confirm this and further contributes to our knowledge and understanding of this wonderful herb.</span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-66501886342346846512017-01-16T23:11:00.000-07:002017-01-16T23:20:04.853-07:00Concerns with Acetaminophen Use in Pregnancy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFoazSjd2bux4RWEsC1TUcljiiNrElfltpTRzSUEkj0pljpEFrWE8zrUYnWyGh7_Jkft0QHI7qXkiVXiC5raMnSb7TcSJzI4mqYaX0_uBbQRhoc1FAPvu_hKWGIegx7F5Cv1fzHK4DwCM/s1600/IMG_3139.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFoazSjd2bux4RWEsC1TUcljiiNrElfltpTRzSUEkj0pljpEFrWE8zrUYnWyGh7_Jkft0QHI7qXkiVXiC5raMnSb7TcSJzI4mqYaX0_uBbQRhoc1FAPvu_hKWGIegx7F5Cv1fzHK4DwCM/s320/IMG_3139.JPG" width="320" /></a></div>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">An article published in the October 2016 issue of </span></span><i style="font-family: inherit; line-height: 20px;">JAMA Pediatrics</i><span style="font-family: inherit;"><span style="line-height: 20px;"> looked at acetaminophen (Tylenol) use in pregnancy and its impact on children's behaviour later in life. The study led by Stergiakouli et al gathered data from the Avon Longitudinal Study of Parents and Children which was made up of 7796 mothers and their children. Acetaminophen use at 18 and 32 weeks of pregnancy was looked at and children's behaviour at 7 years of age was assessed through the Strengths and Difficulties Questionnaire. Acetaminophen use at both 18 and 32 weeks was associated with higher odds of the child having behaviour concerns and hyperactivity symptoms. And acetaminophen use at 32 weeks was also associated with higher odds of the child having emotional concerns. This research brings up important </span></span><span style="line-height: 20px;">information</span><span style="font-family: inherit;"><span style="line-height: 20px;"> around pain management in pregnancy and the importance of exploring other forms of support that do not have the potential to place long term stress on children's development. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-67651216230523038252017-01-16T02:25:00.001-07:002017-01-16T02:25:51.109-07:00Lutein and Zeaxanthin and Cognitive Function <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbHm_LAHldeEdG20Xei0lAYL4nH3DUJ2Vfb0fd39LJeTeQQFehqG-sglCUVLjsI0V5bXo7nEoBaY0iMW0EpgN9uWw21COqmhhi10-3_Hy_3d6_Kmp6mNBvWHYDNmYHIF4hCjY6KRcV97o/s1600/IMG_2051.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbHm_LAHldeEdG20Xei0lAYL4nH3DUJ2Vfb0fd39LJeTeQQFehqG-sglCUVLjsI0V5bXo7nEoBaY0iMW0EpgN9uWw21COqmhhi10-3_Hy_3d6_Kmp6mNBvWHYDNmYHIF4hCjY6KRcV97o/s320/IMG_2051.JPG" width="320" /></a></div>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="line-height: 20px;"><span style="font-family: inherit;">A study published online in the <i>Journal of the International Neuropsychological Society</i> at the end of October 2016 looked at the impact of lutein and zeaxanthin on cognitive function. The study led by Lindbergh et al looked at 43 people, average age 72 years, and used MRI to measure the participants' brain activity/efficiency when learning and repeating pairs of unrelated words. Their retinal (eye) and serum lutein and zeaxanthin levels were also measured. The study found that participants with higher levels of lutein and zeaxanthin had more efficient neural/brain activity! The richest dietary sources of lutein and zeaxanthin are the leafy greens, especially kale, spinach, and dandelion greens, as well as turnip greens, swiss chard, collards. Leafy greens can easily be integrated into our diets in salads, smoothies, soups, stir fries. The evidence gathered from this study reflects that doing so can support our overall brain health and cognitive function!</span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-19157958265254957912017-01-14T22:44:00.001-07:002017-01-14T22:44:14.670-07:00Vitamin D for ASD<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQbVoFic1JmGvq5_k9wRiQHm493pCgvfbUoN90tiRf3hsqi3whNsXsoASaZub8avUMmuENFbKwqLFObxmRjf2WjJP-V20qxM4MYQ5N-vXBxk3557GHD4sBuDy3XmZXFRytZZLVDBKPm0/s1600/IMG_1861.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQbVoFic1JmGvq5_k9wRiQHm493pCgvfbUoN90tiRf3hsqi3whNsXsoASaZub8avUMmuENFbKwqLFObxmRjf2WjJP-V20qxM4MYQ5N-vXBxk3557GHD4sBuDy3XmZXFRytZZLVDBKPm0/s320/IMG_1861.JPG" width="240" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">A study published in the November 21, 2016 issue of the </span></span><i style="font-family: inherit; line-height: 20px;">Journal of Child Psychology and Psychiatry</i><span style="font-family: inherit;"><span style="line-height: 20px;"> looked at vitamin D supplementation in children with autism spectrum disorder (ASD). The study was led by Saad et al and involved 109 children ages 3 - 10 years. Participants either received vitamin D3 (at 300 IU per kg per day not exceeding 5000 IU per day) or placebo for 4 months. All the children were assessed for ASD severity and social maturity prior to the study and at the end of the 4 months. A significant improvement in ASD symptom severity was noted in the participants who received vitamin D3, but not in the participants who received the placebo. Because we produce vitamin D3 internally during summer months, it tends to be a very easily tolerated supplement and this study points to it being an important part of the </span></span><span style="line-height: 20px;">health</span><span style="font-family: inherit;"><span style="line-height: 20px;"> support plan</span></span><span style="font-family: inherit;"><span style="line-height: 20px;"> for people with ASD. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-55628936142745446532017-01-14T03:04:00.000-07:002017-01-14T03:04:03.766-07:00SCD for IBD<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4Jet34TfyXPSVgVf0CN7VQA_BF2hqc98TAwQ4gI9TUG-VEiG9T15XD8RWMhyD-5klZjVgKsnnbD1TidAWVwGCJPBun2GPFjbtA3cGuVhjrvYhRfdbwTtvRwgJqnDCOgU8vEauBouKVs/s1600/IMG_2435.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4Jet34TfyXPSVgVf0CN7VQA_BF2hqc98TAwQ4gI9TUG-VEiG9T15XD8RWMhyD-5klZjVgKsnnbD1TidAWVwGCJPBun2GPFjbtA3cGuVhjrvYhRfdbwTtvRwgJqnDCOgU8vEauBouKVs/s320/IMG_2435.JPG" width="320" /></a><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: inherit;"><span style="line-height: 20px;">A study published in the </span></span><i style="font-family: inherit; line-height: 20px;">Journal of Clinical Gastroenterology</i><span style="font-family: inherit;"><span style="line-height: 20px;"> at the end </span></span><span style="line-height: 20px;">of</span><span style="font-family: inherit;"><span style="line-height: 20px;"> Dec 2016 looked at the impact of the Specific Carbohydrate Diet (SCD) on children with active inflammatory bowel disease (IBD). The study was led by Dr David Suskind, a gastroenterologist practising at Seattle Children's, and involved the children following the SCD for 12 weeks. This was a small study, but of the 10 children who completed the study, 8 or 80%, showed significant improvement and achieved clinical remission. The SCD removes all complex carbohydrates, including all whole grains, legumes, and starchy vegetables. It also focuses exclusively on cooked food for an extended period of time. The SCD is based around the concept of removing foods from the diet that have the potential to cause inflammation/disruption of the digestive mucous membranes and focusing instead on foods that are easier to digest and that encourage a reduction in inflammation and support digestive mucous membrane healing. This study is a great confirmation that the food that we eat can have a direct impact on how we feel. For people with IBD, their symptoms can often be unmanageable and it is great to have this clinical proof that making dietary changes can offer significant support in disease/symptom management. </span></span></span>Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0tag:blogger.com,1999:blog-1857794898015072320.post-28403923457122479532017-01-13T01:07:00.000-07:002017-01-13T01:07:00.958-07:00S Stands for Seeds!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIFBNfeWGdgTP0D4QSHVZkypSCtPwrt5ELah-REkvaYOz4E936V86KWPAQnrQ4QQyRcTnlqLursg42oBdnV_n2YquyaUBQRhgF2WjXPjVWlBTGOQ_4DEo58Eu6u1Ypk__e-xz7Jl8Rtk/s1600/FullSizeRender.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIFBNfeWGdgTP0D4QSHVZkypSCtPwrt5ELah-REkvaYOz4E936V86KWPAQnrQ4QQyRcTnlqLursg42oBdnV_n2YquyaUBQRhgF2WjXPjVWlBTGOQ_4DEo58Eu6u1Ypk__e-xz7Jl8Rtk/s320/FullSizeRender.jpg" width="320" /></a><br />
<br />
<br />
<br />
<br />
Seeds are the final component in Dr Joel Fuhrman's G-BOMBS (as discussed in his books <u>The End of Dieting</u> and <u>Super Immunity</u>)! There are all sorts of healthy seeds to choose from including hemp seeds, chia seeds, sesame seeds, pumpkin seeds, flax seeds. Seeds are an excellent source of protein as well as polyunsaturated fatty acids (seeds tend to have a better omega 3 and omega 6 balance than nuts). As a protein source, seeds can cover breakfast (I use chia seeds and hemp seeds as my protein sources in my am smoothie) and snacks, but they don't provide enough blood sugar balancing support to be the main protein source for lunch or supper. Seeds are rich in a number of minerals including calcium and iron. Seeds can also help us maintain healthy cholesterol balance and they can also reduce our risk of developing certain cancers. They are also an excellent fibre source and support healthy bowel movements. Flax seeds do need to be ground for us to gain full benefit from them and it is best to grind them shortly before consuming them to preserve their omega 3/6 fatty acid makeup. Seeds are a low FODMAP food, so they do not tend to cause digestive disruption for most people. Seeds are very flexible and pretty easy to integrate into our diet - they can be added to smoothies, salads, stir fries, baked veggies. Integrating seeds into our regular diet is a simple and easy way to support our overall health! Jackie Yurkohttp://www.blogger.com/profile/01297425240722307132noreply@blogger.com0