By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Up until recently, I was convinced that the heap of metal in the basement that has been gathering dust since I was a teen was destined for bicycle heaven.  Then one day a friend convinced me to go out bike riding.  After dusting off my old wheels and suiting up with a helmet, I was off to ride some trails on my mountain bike.  After an afternoon of cruising amongst the trees in the fresh air it was enough to get me excited about taking up mountain biking. What girl wouldn’t love an incredible workout while enjoying the outdoors without even realizing how many calories you’ve burned!

Although I find there are more men than women out riding, I think that women have a lot to gain from the sense of strength and empowerment that mountain biking can provided.  There are a lot of women’s clubs sprouting up that are not only helping women to stay healthy and active but that are fostering friendships. 

If you don’t already have a bike, the initial investment in equipment can be intimidating.  In all fairness though, to begin all you really need is a bike, a helmet and some workout gear.  You can keep it simple by borrowing or renting a bike.  I picked up my first helmet at my local hardware store and even though I trading up my bike, the helmet still does the job. 

You may see all kinds of extreme mountain biking on TV but there a plenty of easy, beautiful trails everywhere.  If you don’t already know of trails in your area, search for some online and plan an afternoon to check them out.  It’s always best to keep it fairly easy in the beginning with wider paths upon which you can ride alongside a friend.  If you are up for an adventure look for single-track trails that may offer more rocks to ride over or big hills to climb. 

Biking has exposed me to incredible vacation experiences too.  Living in Ontario the terrain is fairly flat so I decided to step it up the next summer.  I took a vacation to Park City Utah to try some mountain trails.  I hadn’t trained for it and was a bit concerned that my legs or lungs wouldn’t take me through some of the longer rides.  I was amazed at how easy the rides felt.  The breathtaking views in the mountains we rode were unlike anything I had ever seen before and it was such an empowering experience. 

If you want to get out of the gym for the summer and your goal is to improve your fitness, this sport may be for you.  At the very least, it will help you appreciate the great outdoors and take you places you have never gone before.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Summer is here and so is the warm beautiful weather. Around this time it’s easy to get caught up in outdoor activities and not drink anything until you feel thirsty.  The human body is composed on average of 60% water.  It is such a vital component of your function that even losing as little as 2-3% of your body’s fluids can hinder your mental and physical performance. 

If you are thirsty, you are already dehydrated!

Thirst is not an efficient way of keeping yourself hydrated since often times you do not experience it until you are dehydrated.  Check your urine throughout the day.  If your urine is dark yellow, if it has a strong odour or you do not urinated very often, you are likely not getting enough fluids.  Fatigue or light headedness is also a sign of dehydration.

Choose your fluids wisely

Coffee, tea or iced cappuccino: Although these are popular beverages, they contain caffeine which is a diuretic.  This means these choices actually increase the fluid you need to drink in order to prevent dehydration. 

Pop and other carbonated beverages: Regular and diet soda are high in either sugar or artificial sweeteners and some also contain caffeine.  Even if they do not contain caffeine, the phosphates in soda cause you to lose calcium from your bones.

Fruit juice: 100% fruit juices will help you stay hydrated but they are often rich in natural sugars.  If you are watching your waistline, 8 cups of juice a day may not be the best option.

Water: plain water is your best option.  It’s a calorie free way to quench your thirst.

 Tips to stay well hydrated

 Keep a water bottle close by and take small sips throughout the day

If you have a caffeinated beverage, have an equal serving of water

If you don’t enjoy plain water, try adding some fruit to spice it up… lemons, limes, oranges, strawberries or cucumber slices can add some nice flavour 

Drink an extra cup of water for every 15 minutes of physical activity

Drink extra water within an hour before a workout

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

The Environmental Working Group released a study in the U.S that found 84% of 785 sunscreen products with an SPF rating of 15 or higher offer inadequate protection from the suns rays or contain ingredients with safety concerns.

Protecting your skin from the sun’s harmful UV rays is one of the best ways to ensure your skin maintains its youthful appearance.  We have been trained over the years to be sure to slather on lots of sunscreen before heading out into the sunshine.  The only problem is that the Food and Drug Administration has not warned us about sunscreen’s potentially harmful ingredients.  The creams and lotions said to protect against carcinogenic sun damage contain chemicals known to in fact increase skin cancer risks.

The chemicals in everyday sun block can cause anything from acne to skin cancer.

Before slathering on that sunscreen make sure to check the label, as your favourite lotion may be doing more harm than good.

No chemical ingredient in sunscreen is without concern; however some have proven to have more toxic effects than others.  The following chemicals are found in many sunscreens and have the highest concern for their toxic effects. 

Methylbenzylidene camphor (4-MBC): This is a strong hormone disruptor that can also have a negative effect on thyroid hormones.  One study concluded that it showed behavioural alterations in female rats.

Benzophenone / Oxybenzone: This chemical is found in 60% of sunscreens and raises a concern because it disrupts hormones.  It increases the potential for allergic sensitivity to the sun and it is especially important to avoid in children.

Octyl methoxycinnamate (OMC): This chemical has multiple estrogen altering effects and also reduces thyroid hormones.

Padimate M: This chemical compound is absorbed through the skin and has estrogen mimicking effects that can lead to cancer, infertility and other menstrual problems.

Still not sure what to do this summer about your sunscreen?  Check out how your sunscreen rates from an independent study by the Environmental Working Group at http://www.cosmeticsdatabase.com/ and play it safe in the sun.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Hair colour naturally changes as we age.  Most people are born with the ability to produce pigment know as melanin at the root of hair.  Cells called melanocytes produce melanin in varying amount from person to person.  The type and amount of melanin that is produced determines your natural hair colour.

Women who go grey at an early age have genes that predispose them to the loss of hair colour.  As we grow older, hair turns grey when melanin stops being produced at the root of the hair causing the strand to grow without pigmentation.

Generally, the onset of greying hair is genetic however there are additional factors at play: 

A 1996 study in the British Medical Journal suggested that smoking may cause premature aging.

Thyroid imbalances can affect hair quality.  Premature greying and a family history of thyroid dysfunction can be indicators of Graves disease.

Malnutrition in general can affect the health and quality of hair making in dull, thin and brittle. 

B12 deficiency can affect your greys.  It can be seen in people with pernicious anemia, a condition in which the body is unable to absorb B12.

Pantothenic acid is a nutrient that if deficient can lead to premature greys.

PABA, which is part of the structure of folic acid, is required to produce pigment.  It is found in liver, wheat germ, whole grains, eggs, molasses and brewer’s yeast. 

The most natural way to overcome greying hair at an early age is to practice healthy lifestyle habits.  Eating a balanced diet of fruits, vegetables, whole grains and lean protein will help set the foundation for healthy cells.  It may be wise to consider taking a Vitamin B complex to avoid the nutritional deficiencies that can cause premature greying. 

The idea that worrying too much can cause you to sprout grey hairs is not entirely false.  Chronic stress can have a long term impact on the health of your body’s cells. Traditional Chinese medicine views premature greying as a kidney deficiency which can be linked to overwork.  Be sure to find time to relax.  Take time every day to enjoy something you love to help you overcome any anxiety or worry that might be stressing you out!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

I will be the first to admit that despite my fitness background, I was a bit sceptical about jumping on the hot yoga band wagon.  I have seen many fitness trends come and go over the years and I questioned how healthy it could be to exercise in such a hot room?   Would it really be a good workout?  I still remember having to lie down a few times during my first class because I was having difficulty tolerating the heat since I had not yet learned that it was best to start loading up on water well before the class started.  Most studios offer a week trial of unlimited classes for a nominal fee to help get you started.  Determined to get my money’s worth, I hit a few more classes and by the end of the week I was hooked. 

With more and more hot yoga studios popping up, women are catching on to this variation of yoga.  How does it differ?  Hot yoga is typically a series of postures practiced in temperatures that range from 37-41ºC. 

The Benefits

Similar to other types of yoga, you still gain the benefit of focusing your mind, improving your breathing and relaxing your body.  Holding the postures helps develop strength, tone and flexibility.  The heat allows you to experience a deeper stretch that you ordinarily wouldn’t have at a regular temperature.  The heat within this type of practice has the advantage of elevating your heart rate which makes the body work harder to keep up.   The heat may also ease muscle tension as blood flow is increased.  The heavy sweating throughout the class also allows you to eliminate toxins through your skin.

Getting Started

Ask about a first time trial offer at your local studio.

Pack a mat, towel and water.  Most studios have these for rent if you need.

Wear lightweight clothing or something that will not hold sweat.

Drink water within an hour before starting the class to prevent dehydration.

Take a break and lie down on your mat if it becomes too strenuous.

It’s worth a try.  Enjoy your first class.  Namaste!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

When you think of foods that you crave or love to eat, they are often those loaded with fat, sugar or salt.  Learning how to use herbs and spices is a great way to make healthy food taste delicious. 

Mint Leaves

There are several varieties of mint that are not only delicious in savoury summer cocktails but also can be added to salads, vegetable dishes, chicken and yogurt dips.  It grows very easily in a garden of flowers and is packed with vitamins A, B2, C and several minerals.  Mint is also useful in calming your digestive system and combating bad breath.

Cayenne Pepper

A little cayenne goes a long way.  Its deceptively mild aroma packs a fiery kick to your food.  The capsacin within the pepper helps to reduce inflammation, manage cholesterol and speed up your metabolism.  It is often added to dips and curries and pairs well with proteins such as meat, cheese or eggs.

Parsley

Italian parsley is flavourful and withstands cooking.  It is loaded with vitamins and contains more vitamin C than most fruits.  It’s perfect to add to meals with garlic and onion as it will help to chase away your bad breath.  Try adding fresh or dried herbs to salad, rice or soups.  You can also add it to stuffed fish or chicken before baking. 

Cumin

Cumin is an herb long known for its digestive properties.  It is rich in iron and is said to be a good general tonic and stimulant to the body.  It is a must add to meat dishes like chilli and also pairs well with barbeque sauce or citrus marinated meats.  It also pairs well with rice, couscous and roast potatoes.

Cinnamon

This sweet spice can help support digestion, balance your blood sugar and lower high blood pressure.  Besides adding it to baked goods, you can add it to yogurt or cereal.  It can even be sprinkled on stewed apples or pears to satisfy your sweet tooth.  It is also delicious in beef or lamb marinades.

Ginger

I often prescribe this to treat nausea and improve circulation.  Chopped or grated ginger mixes well in a stir fry, curry or chinese style soy sauce marinade.  Boiling chopped ginger can also make a luscious tea.

Choose one new herb or spice per week to incorporate into your cooking.  Before you know it you will be working with a whole variety of satisfying flavours, good for your palate and body.

Know a good recipe that includes these spices and herbs –share it!

By Victoria Joanna  BBA, CNP, RNCP http://www.victoriajoanna.com/

Are you aware of your own power to change your life this instant?  Consider this, no matter what is happening in your life right now, you have the power to change your experiences. 

As a coach, my primary goal is to empower my clients with the tools necessary to create the results they want. One of the first steps in the process is understanding that you can choose how you feel, act and react to any circumstance or situation.  The power to choose comes from increasing one’s self-awareness.

My experience has shown that this is not always an easy concept to embrace.  This is especially true when we’re in a situation where we believe that someone, or something, needs to change in order for a particular area in our life to get better.   Hearing that it’s all up to us can often create resistance, defensiveness and anger.  We often perceive our circumstances as being caused by external factors.   While that is partially true, how we choose to react to them and the action we take or don’t take, is truly what has the largest impact on our experience. 

Part of the reason it’s initially difficult for us to think this way is that we tend to confuse choice and accountability with blame and responsibility.  We are not to “blame” for our circumstances nor are we “responsible” for everything that happens; but we do have “choice” and are “accountable” for our actions, perceptions and beliefs about what happens.

Many of us have been conditioned to see things from a certain perspective, as a result we wait for circumstances to change around us and until they do, we feel trapped, paralyzed and frustrated.  Our workload takes over our lives, our boss doesn’t provide enough support, our husband isn’t attentive or we just don’t have enough time to take care of our health.  We see all of these things as being beyond our control.  To the extent that we do so, we are powerless to change them.

Remember Gandhi’s famous quote “be the change you wish to see in the world.”  It resonates with so many people because it’s fundamentally true.  Change happens from within and begins with us.

When we start to see our life in this way, we will no longer be a victim of our circumstances and other people’s actions.  We will see that we have much more power than we realized and change is easier than it appears.   We don’t need to wait for permission to live a happier and more fulfilling life.

If you’re not used to seeing life from this perspective it can be a little tough to get started.  Here is an exercise you can do to begin changing your perspective.

Step 1:  Take something that is currently happening where you feel as if you don’t have the power to change it.  Write out the issue:  “I wish I could (or I wish I had, etc)… but I can’t or am unable to do so because…”

Step 2:  Make a list of all of the alternative choices/actions you would have available if nothing was standing in your way.

Step 3:  Now beside each choice or action, write down the reason you think it’s not a viable option for you at this time.

Step 4: For each of the objections you gave above, think of at least three reasons why that objection may not be 100% true.  This is the hard part.  You want to be right and you may be convinced these things are standing in your way.  Challenge yourself, if only hypothetically, to see your situation from different perspectives.  Remember….it can be partially true, but not 100%.  Just try to see that there might be a different way to see the situation.

Step 5:  Assuming that in step four you managed to convince yourself (or at least become open to the possibility) that your objections aren’t 100% true, looking at all of the reasons you’ve listed, ask yourself what might really be standing in the way of you making a different choice.  Is it fear, procrastination, self-doubt, lack of motivation?  Be honest with yourself.  Through this process you begin to shed light on your unconscious emotions and by gaining more understanding and self-awareness you will be able to make a different choice.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Many studies have looked at the effects of nutrition on the skin.  Generally speaking, a diet rich in vegetables and legumes has a very positive effect on preventing damage to skin cells.  Diets rich in meat and dairy products appear to have an adverse effect on skin aging.  This evidence strongly supports that the types of food you consume affect how soon your skin will show your age.

Think about including the following foods in your diet to prevent fine lines and wrinkles:

Green Leafy Vegetables

Broccoli, kale, collard greens, kohlrabi and other dark green vegetables are powerful in helping to prevent fine lines and wrinkles.  They are packed with antioxidants which help to reduce damage to skin cells that causes premature aging.  Choose local and/or organic produce whenever possible to increase the antioxidant content of your foods.

Fish

Fish is a primary source of omega-3 fatty acids.  Theses essential fats cannot be manufactured by the body and are an essential part of healthy skin cells.  They also help prevent senile dryness (age-related skin dryness).  When skin cells are rich and plump, they appear young and healthy!

Water

The average person is comprised of approximately 70% water.  When cells are dehydrated they appear weathered.  Staying hydrated not only helps you flush unwanted particles from your body, but it also ensures your skin doesn’t appear withered.

Tomatoes

Lycopene is a phytochemical that is found in tomatoes and other red fruits and vegetables.  It has been proven to be beneficial in heart disease, cancer and macular degeneration.  Recent studies have shown that it also helps to reduce the depth and severity of wrinkles, as well as, reduce redness in the skin.

Cocoa

Dark chocolate and cocoa (not milk chocolate) has not only shown to be beneficial for cardiovascular disease and type II diabetes, but it also significantly improves blood flow to the skin.  A long term study demonstrated that it reduces UV-induced skin redness, improves skin hydration and decreases skin roughness and scaling in women.

Red Wine

We know that resveratrol in red wine is beneficial to your heart and that flavenoids act as antioxidants to help protect blood vessels.  In addition, red wine is polyphenol-rich and has been proven to be effective at providing internal protection against UV light. 

The sooner you start to develop an awareness of what your body needs to build healthy skin cells¸ the more youthful and beautiful your skin will remain throughout your life.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Cervical cancer is the fifth most common cancer affecting women worldwide.  Approximately 471,000 new cases are reported every year.  In less developed countries, cervical cancer is the second most common form of cancer diagnosed in women. About 90% of the time this type of cancer is treatable, especially if detected early with a PAP test.  

Although not the most pleasant experience for most women, a PAP test has tremendous value in preventative health care for young women.  This simple test is performed during a routine pelvic examination and provides information about abnormal cell growth which can lead to cervical cancer.  Since cervical cancer is a relatively slow developing form of cancer, early detection is your first line of defense.  

How often do I need a PAP test? 

Women who are sexually active and/or over the age of 18 should get a PAP test once a year.  Women who have had more than one sexual partner, have HPV or smoke are at higher risk of developing cervical cancer.   

When should I go for a PAP?

Since blood can obscure the results of the test, the best time to have a PAP test done is between 10 and 20 days after the start of your last period.  Be sure you avoid spermicides, vaginal medicine and douching for two days before your appointment.  

What does an abnormal PAP test mean? 

Abnormal cells can be a sign of several different things.  Infections like Chlamydia, yeast or genital herpes can cause abnormal cells.  Diaphragm, cervical caps, douches and tampons can irritate tissue and cause abnormal results.  Abnormal cell growth like Dysplasia may be caused by HPV or genital warts.   

What happens after an abnormal PAP?

If infection is suspected as the cause of abnormality, it can easily be treated.  If dysplasia is suspected, you may be asked to repeat the test in 3-6 months.  Mild dysplasia may go away on its own.  A colposcopy, the examination of the cervix, may be performed and biopsy of the cervix may be taken to determine if abnormal cells are really present. 

 In dealing with cervical cancer, an ounce of prevention is worth a pound of cure. 

 Remember to schedule your yearly PAP!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

At first glance Vitamin water appears to be a healthier alternative.  This creatively marketed elixir promises we are doing our body good, but is this really the case?  Before downing your next bottle of vitamin water in hopes of replenishing and rejuvenating your body, you may want to consider reading the label. 

Nutritional facts:

Serving Size 8 fl oz; Servings per Container 2.5 
Calories 50 
Total Fat 0g 
Sodium 0mg 
Total Carbohydrate 13g 
Total Sugar 13g 
Protein 0g 
Vitamin C 60%; vitamin B3 10%; vitamin B6 10%; vitamin B12 10%; vitamin B5 10%, Zinc 10%

Ingredients:  
vapor distilled/deionized water, crystalline fructose, citric acid, vegetable juice (color), natural flavor, ascorbic acid (vitamin C), natural flavor, vitamin E acetate, magnesium lactate (elecrolyte), calcium lactate (electrolyte), zinc picolinate, monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamine (B12)

Packaging can be misleading.  The serving size is actually 2.5 per bottle.  Therefore, all the nutrients, including the calories are more than doubled!  Unless you are planning on drinking less than half the bottle, you’ll be taking in more calories than a 250ml serving of Coke!

When reading a product label, ingredients are listed in order of greatest to least quantity.  Here, the second ingredient is crystalline fructose, a fancy word for sugar, and each bottle actually contains 32.5 grams.  That’s equivalent to about 7 teaspoons of sugar. 

The vitamin content of this product is what is used to persuade you, however they are synthetically manufactured. A better choice to step up your vitamin intake would be to increase your fruit and vegetables or take a good quality supplement that meets your exact needs. 

Vitamin water is still a better option than most soft drinks, but when in doubt, water is most definitely your best bet.  If you want something with extra flavour, try squeezing some lemon or lime juice into sparkling water and add a touch of stevia.