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

It’s 3pm, you are hard at work and you can’t seem to get the idea of having a chocolate bar out of your head.  You figure, “maybe I’m just hungry” and reach for the apple you packed as a snack.  Five minutes later, the apple is gone but your craving is not.  The overwhelming urge for chocolate takes over and despite your efforts to keep a balanced diet, you head to the closest vending machine to satisfy your craving.  Sound familiar?

Your craving may be giving you clues about your body

If you crave chocolate 

When chocolate is in your mouth, a signal is produced that triggers the brain to release serotonin.  This feel good hormone often drops off just before your period which may explain your PMS chocolate craving, or you may be a person who has lower than ideal serotonin levels.  Exercise and sunlight exposure can help elevated your serotonin levels naturally. 

Chocolate is also rich in magnesium.  If you crave chocolate often you may want to eat more raw nuts, seeds, legumes and fruits.

If you crave salty foods

Sodium is an extremely important molecule in the body which is involved in nervous signalling.  Salt cravings may be a sign of low potassium or chloride.  Women who have low calcium diets often crave salt because it temporarily increases blood calcium levels. 

Commercial salt also contains iodine, a mineral used by the thyroid.  Salt cravings may also be an indication that the thyroid lacks the iodine it needs to function properly.

If you crave carbohydrates & sweets

Like the chocolate craving, this may mean you are looking to boost your mood.  Carbohydrates also provide rapid energy, so when you are tired your body is more likely to want to fuel itself with carbs for instant satisfaction. 

If you crave a lot of bread, it may also mean that you are low in nitrogen.  Eating protein rich foods such as meat, fish, nuts and beans will help. 

Craving sweets may mean that your blood sugar is going up and down like a yo-yo.  You may even be hypoglycaemic or low in chromium.  Be sure to include protein and fat with each of your snacks and meals to better regulate your blood glucose levels.

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

Want to ensure your bones stay strong, reduce your cancer risk, prevent autoimmune disorders and maintain healthy immune function?  Make sure you are getting enough vitamin D.

Vitamin D is produced naturally in the body through exposure to the sun’s ultra-violet radiation.  The recommended daily intake is 400IU and this can easily be accomplished through daily exposure to the sun.  During winter months, sun exposure is problematic as few people get outside for adequate amounts of time.  Even in the summer, you may not get adequate sun exposure because of long days in a busy career or covering up with sunscreen every time you are outside.  The US National Institute of Health suggests that millions of children in the US do not have adequate levels of vitamin D. 

New Research about the benefits of vitamin D

Researchers at the University of California found that taking 2000IU of vitamin D in addition to 15 minutes of sun exposure daily reduced the rate of colorectal cancer by 66%. 

The same researchers found that supplementing with vitamin D also was found to significantly reduce the incidence of breast cancer by 50%.

One study done on caucasian members of the US military found a 62% reduced risk of developing MS with adequate levels of vitamin D. 

Another Canadian study published in February 2009 showed that vitamin D helps control the gene that puts people at higher risk of getting MS.

One 2008 study demonstrated that men with low vitamin D levels have a higher risk of heart attack.

A recent study suggests that low levels of vitamin D are associated with an increased risk of upper respiratory infections.  Moreover, this correlation is even more significant for people who suffer from asthma or chronic obstructive pulmonary disease.

Get yourself tested and know which one to ask for

There are blood test to assess two forms of vitamin D: 1,25(OH)D and 25(OH)D. The latter, also know as 25-hydroxyvitamin D, is a better marker of overall vitamin D status.  You also want to ensure that you don’t just have normal levels but that your levels are optimal to attain all the positive health benefits of vitamin D.

What should you take?

Vitamin D is a fat soluble vitamin and it can be toxic if you take too much.  You are best to get your levels checked first. 

There are also 2 different types of D supplements.  Vitamin D2 (ergocalciferol) is less bioavailable than vitamin D3 (cholecalciferol).  D2 is also a synthetic type of vitamin D.

D3 is the natural form that is found in eggs, organ meats and fish and is equivalent to the vitamin D that is formed in your skin when it is exposed to sunlight.

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

Fat has been thought of as bad for over 30 years and the root of our culture’s problems with obesity.  It is true that excess fat consumption is linked with obesity, heart disease and high cholesterol but fat free isn’t the answer.  The type of fat you choose makes a big difference!

Healthy fats are essential to good health

The human body uses essential fats as key building blocks for cells in the body.

Brain – Fats compose 60% of the brain!  They act as building blocks for neurons and are essential to brain functions including learning, memory retention and moods.  

Heart – Fats help to keep the heart beating at a regular rhythm.  The heart also uses fat as its main fuel.

Nerves – Fat building blocks surround nerve cells acting as insulators and protection for nerves.   Without it, nervous impulses do not travel properly.

Lungs – High concentrations of fat are found in a fluid called surfactant.  It lines the lungs and helps to keep them from collapsing. 

Digestion – Vitamins A, D, E and K can only be absorbed if they are taken with fat.  Dietary fat also slows the digestion of carbohydrates which prevents rapid spikes in blood sugar and provides more time for the body to break down food and absorb nutrients.

Immune System – healthy fats can help ease inflammation and help your immune system stay healthy.

Choose wisely

Transaturated fats   – THE WORST

Heating fat causes hydrogenation of fats which creates trans fats.  Vegetable oils that are typically used in foods are partially hydrogenated to help preserve the food.  This is great for the shelf life of your cookie, cracker, candy or baked good but not so good for you.  Not only does it increase your LDL but it also reduces your HDL (“good”) cholesterol!

Monounsaturated – HEALTHY

Olive oil, canola oil, peanut oil

These plant oils are liquid at room temperature and are associated with reduced risk of cardiovascular disease.

Polyunsaturated – HEALTHY

Corn oil, soybean oil, flaxseed oil, walnut oil, fish oil…and many more

This broad category of fats includes numerous fats that are all liquid at room temperature.   Essential fats that the body cannot form on its own are also found in this category so it’s important to include them in your diet.

Saturated – GOOD & BAD

Meat fat, butter, coconut oil, palm oil

These fats are solid at room temperature.  Most come from animal fat and they are associated with an increased risk of LDL (“Bad”) cholesterol.

Become fat savvy

Include olive oil, flax oil and fish oil as part of a healthy diet

Read the labels and be sure to avoid foods that are high in trans fats and check the ingredients for oils that are “partially hydrogenated”

Avoid fried foods especially when eating out to avoid saturated and trans fats

Choose lean cuts of meat

Butter or margarine?  Skip both and try using olive oil

Keep polyunsaturated fats cold.  Heating oils like flax will produce trans fats

Don’t go no fat…choose good fat!

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

Breast Cancer is the leading cause of cancer death in young women ages 20-59, accounting for 37% of new cases and 22% of deaths.  An estimated 4,415 Canadian women under the age of 50 will be diagnosed with breast cancer this year, and close to 575 will die.

With more women being affected by breast cancer, education and awareness are extremely important in the fight against this disease.  The treatments for women with breast cancer have advanced significantly over the past few years, however early detection is still a woman’s best bet in conquering breast cancer.

Genetic factors, although very important, are not the only risk factors that predispose young women to breast cancer.  Hormones, environment, lifestyle and personal health history play a big role. 

 Are you at higher risk?

First period before 12 years of age

First child after 30 or no children at all

Mother, sister or daughter with breast cancer

Female relative with ovarian or endometrial cancer

Father or brother with prostate cancer

Overweight or obese

Dense breast tissue

Moderate to high alcohol intake

Smoker

Radiation exposure

Frequent flying

Environmental chemical exposure

High fat diet

Fibrocystic breast disease

Personal history of breast cancer

Oral contraceptive use

Hormone replacement therapy

Lack of physical activity

Shift work and night working 

Even if you do not fall into any of the above categories, it is important to get to know your breasts and pay careful attention to any changes that occur.  Look, touch and pay attention to how they feel.  It’s important to be aware of the following:

LUMPS – Palpable masses in any area of the breast and the tissue up to the armpit or unusual thickening of breast tissue that doesn’t go away after your period.

PAIN & SENSATION – It’s normal to experience breast tenderness before your period but pain, swelling or itching in a localized area is not normal.

SIZE & SHAPE – Rapid unexplained changes in the size, shape or position of one or both breasts or the appearance or direction of the nipples.

TEXTURE – Dimpling, puckering, scaling or redness of the skin that doesn’t go away.

DISCHARGE – Sudden onset of nipple discharge or comes from only one breast.

Consult your medical provider should you notice any of the above.  Ensure you get yearly PAP tests and breast exams at least every 3 years. If you have a family history of breast cancer, talk to your medical provider about more frequent screenings.

By Amanda Laird of Mise En Place

A friend and I were happily chatting over dinner recently when she asked me whether I rinse my meat.  I had to stop and think about what she said for a second.

“Rinse my meat?”

“Yes,” she said.  “Rinse your meat, before you cook it.”

My answer was a very firm “no” (and so was hers, by the way), but this sparked a conversation about proper food handling and safety in the kitchen.  It seems that everyone has their own ideas about how to properly handle food.

So how do you make sure that you’re keeping your food and your family safe?  Chicken Farmers of Canada offer four simple steps to help fight bacteria and the spread of food borne illness.  And not just from chicken!

CLEAN

Wash hands, utensils and surfaces with hot soapy water before, during and after preparing foods. Sanitize countertops, cutting boards and utensils with a mild bleach and water solution. Wash all produce thoroughly before eating or cooking.

SEPARATE

Keep raw meats and poultry away from other foods during storage and preparation. Keep separate cutting boards for raw meats and vegetables. Always keep foods covered.

COOK

Cook food thoroughly — cooking times and temperatures vary for different meats and poultry. Prepare foods quickly, and serve immediately so foods don’t linger at room temperatures where bacteria can grow.

CHILL

Refrigerate or freeze perishables, prepared food and leftovers within two hours. Make sure the refrigerator is set at a temperature of 4°C (40°F), and keep the freezer at-18°C (0°F).

Have a food safety tip to share? Post Here!

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

The pill is prescribed for many “non-contraceptive” reasons such as acne, uterine fibroids, PMS, heavy bleeding or cramping with no consideration as to safety from breast cancer and blood clots. With the incidence of hormone induced cancers on the rise, it is important to address the root cause of your health problem before applying a band aid approach.

DID YOU KNOW…

Women taking “low dose” birth control pills are getting more estrogen than what is recommended for post-menopausal women.  “Low dose” just means lower than before, which is still a problem as the research shows.

Hormones are fundamental to health; when a hormone imbalance occurs it often causes health problems. The pill often masks imbalances with estrogen and progesterone.  Too little progesterone relative to estrogen can result in estrogen dominant symptoms like weight gain, breast tenderness, anxiety, fluid retention and fibrocystic breasts.

Uterine fibroids which can cause heavy, painful periods can actually be promoted by taking the pill or hormone replacement therapy.  Increased estrogen intake and xenoestrogen exposure from chemicals in products such as plastics, pesticides, cosmetics, household cleaning products and even the water we drink promotes the growth of uterine fibroids.

Diet and lifestyle are often key factors in many health problems. Foods such as red meat, dairy, shellfish, and peanuts promote inflammation and thickening of the uterine lining which results in pain and heavy bleeding.  Bowel problems caused by stress and poor diet can also promote inflammation and increase menstrual pain.  Heavy bleeding and excess cramps can also be associated with overexertion, chronic illness, food sensitivities and vitamin deficiencies.

It is important not to overlook other physical hormonal imbalances.  A concern such as weight gain may be associated with low thyroid function that could result from elevated estrogen or excess stress hormone production.  Weight loss is also difficult in women with elevated testosterone.

Accessing hormones as well as considering lifestyle and diet are critical to getting to the root of women’s health concerns.  Before using the pill to manage your health concerns, look a little deeper to understand what’s happening in the body to build a healthier you.

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

We’ve heard for a long time that red meat isn’t good for your health but a new study indicates that red meat and processed meats are linked with premature death.

Cancer and heart disease are the predominant diseases that have been linked to red meat intake.  A new study released this year in the Archives of Internal Medicine followed over half a million people between the ages of 51 to 70 over a 10 year period. 

Red meat eaters were defined as eating steak, beef, pork, bacon, cold cuts, ham, hot dogs, sausage or meats in foods such as pizza, lasagna or stews on a daily basis.  This group was concluded to have died prematurely from all diseases, not only cancer and heart disease.

Among men who ate red meat, the risk of premature death was 31% greater while women experienced a 36% increase in premature death.

So why is too much red meat so bad?

No one has yet to pin point one answer.  Many believe that saturated fat may be the culprit.  Red meat is full of this type of bad fat which is linked to both breast and colon cancer.  Saturated fats also increase rates of rheumatoid arthritis and endometriosis.

Salts and nitrates contained in processed meats are also culprits.  Nitrates are converted to carcinogenic N-nitroso compounds (NOS’s)  in the colon. 

Don’t rush to become a vegetarian just yet…

The same study looked at people who ate predominantly white meat.  Scientists were surprised to find that it actually reduces risk of premature death.  The mechanism is unknown and definitely merits further study.

Keep a balanced diet

Before you swear off steak, keep in mind that a healthy balanced diet that contains lean, unprocessed protein is the best way to go.  If you choose red meat, lean cuts are the way to go and stay away from the deli counter.   Include lean white meat, fish and vegetarian sources of protein such as beans and nuts in your diet.  Balance is the key to longevity!

Finding her Passion:

Growing up in Aurora, Ontario, Jackie Mirkopoulos always knew she had a passion for health and wellness.  Beginning her journey at York University Jackie completed a five year Honours degree in Kinesiology. Jackie says she knew her very first day of University that she was one day going to run her own health and wellness centre.

 She had found her passion and wanted to share her expertise with others. As she puts it, “another thing that has always motivated me to start my own business was to be able to share my passion about a healthy lifestyle with a large number of people in a very direct, hands on, one-on-one, personal way”.

Her Story:

After completing her degree Jackie wanted to take her passion and knowledge to the next level, she enrolled in the Sutherland-Chan Massage Therapy Teaching School and Clinic, receiving her RMT designation.

 ”After spending 6 years of post secondary schooling, I was ready to take all the knowledge and the skills I had learned and apply it to the working world”.

Being very clear on her dream of owning her own clinic, Jackie decided to dive right in and start her own registered message therapy business. “I knew it was going to be hard to become established at another clinic, build clientele and then one day have to move on and leave them behind. I wasted no time and started, by word of mouth, working out of my house and offering house call services for massage”- her client base grew quicker than she could imagine.

Making it Happen:

As luck would have it, Jackie’s father had some office space become available, “it was perfect… It was four walls, and a cement floor. The perfect empty canvas for what I had always dreamed about since my first day in university”.

Off to the drawing board, Jackie worked tirelessly brining her vision to life, after many building permits, lots of construction and help from her mom decorating; Hands On You Therapeutic Clinic was born.

Jackie’s vision to build a community that embraces health as a means to achieving a balanced lifestyle now had a home.

Her Mission Statement:

“To empower clients as partners in their optimal health and well-being by providing education and implementation of strategies for health promotion, injury prevention and restoration of health, through a variety of complementary or alternative approaches”

The Challenge:

Jackie admits that she is a therapist first and a business person second, “My biggest learning curve has definitely been the business side of things, accounting, marketing, managing, basically all the things that I overlooked when I was studying kinesiology cause I thought…when am I ever going to use this stuff”…well what a wake up call!

That said, she is up for the challenge, working hard and learning to be a strong business woman, Jackie plans to achieve her goals one day at a time.

Hopes for the future: 

Jackie’s hope for her business “is that it becomes not only a successful clinic but a place in its community that people know, trust, and believe in. I want to ensure the services we offer never plateau, and are always fresh and new. We are not just another clinic…we’re a one of a kind place, with one of a kind service!”

 Her advice to you:

“Go for it, do it now. Don’t be scared to ask for help and use resources around you. The only thing stopping you is yourself”.

“Don’t think that you need to start big. It can be very small and work its way up naturally to something on a bigger scale. I would like to share my favourite quote from Michael Jordan:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

There is nothing wrong with trying something, especially if it’s something that you are passionate about. The thing is, when you are passionate about something… that’s when your chances of success are greatest. But don’t be afraid to fall down on the way, as long as you get back up.”

To find out more about Jackie and her clinic Hand on You Therapeutic Clinic you can visit her website: http://www.handsonyou.ca/

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

My family is originally from Finland…the country where there is a sauna for every seven people.  I just thought that it was only used culturally as a means to save water and fend off the frigid winter cold but the health benefits of inducing sweating extend far beyond staying warm. Scientific evidence now shows that my ancestors knew what they were doing when it came to the health benefits of inducing sweating.

Detoxification: Along with the lungs, liver, kidney and bowels, the skin plays an important role in the body’s ability to eliminate toxic substances.  It is the largest eliminatory organ that can help rid the body of waste products.

Burning Calories:  Sweating is also a means for the body to cool itself.  Heat requires the body to work harder to prevent overheating.  The heart has to work harder to pump blood to the capillaries under the skin and sweat glands burn more energy as they start pumping out sweat.

Cold & Flu Prevention:  Raising body temperature over 98.6 degrees allows the body to fight off infection because bacteria and viruses have difficulty surviving at the elevated temperature.

Relax & Soothe Muscles:  Lactic acid builds up within muscles during a workout leaving them more prove to stiffness, cramping and fatigue.  Sweating helps to draw out lactic acid reducing your recovery time.  Heat also helps relax and lengthen tight muscles to reduce tension and pain.

Promotes healing:  Heat stimulates blood vessels to dilate and deliver more blood and nutrients to tissue.  This helps to promote healing of sprains and strains.

No need to rush out a buy a sauna in order to reap these health benefits.  There are several alternatives. 

Bikram Yoga: Yoga performed in a hot studio promotes muscle strengthening and lengthening.

Get moving: Go for a jog, hop on your bike or an exercise machine for some cardiovascular activity.  You’ll burn even more calories and keep your heart healthy.

Infrared Sauna Treatment: Several health spa’s offer this as a treatment option.  Infrared heat penetrates deep into the skin to promote detoxification and tissue healing.

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

Looking for an activity proven to burn calories, boost immunity, fight insomnia, or improve skin tone? Looking to beat boredom in an economic fashion? We’re all looking for a way to beat stress and have fun and sometimes we need not look farther than our own bedrooms.  Scientific evidence suggests that indulging even once a week, with proper precautions of course, can have several health benefits. 

 Sex Boosts Immunity

Knocking boots twice a week may help prevent you from getting sick.  Researchers have found 30 % higher levels of immunoglobulin A, an antibody that helps your body fight off infection, in people that have regular intercourse.

Makes you look younger

That healthy glow you get after good sex is real!  Research at the Royal Edinburgh hospital in Scotland suggests that women who have sex 4 times more than average look 7 to 12 years younger.  This may be because sexually active women have higher estrogen levels.  This hormone normally declines with age but keeping it elevated actually helps keep the skin looking young, supple and shiny. 

 Pain management

Sex can be 10 times more effective than Valium!  Right before orgasm, the brain produces a hormone called oxytocin.  The spike causes a release of endorphins which are hormones that act as natural pain-killers.  An orgasm can act as a natural analgesic to help reduce cramping, headaches and joint pain.   

 Sleep aid

Think about how relaxed you feel after an orgasm.  Endorphins are also naturally calming and feel good molecules.  They can also help fend of off depression and improve sleep.  What a great way to get ready for bed!

Burn Baby Burn

If nothing else, sex is a form of exercise.  You burn an average of 4 calories per minute.  That may not sound like a lot but do the math….30 minutes…three times a week….52 weeks of the year = 18,720 calories!  You just lost yourself over 5lbs.

Women tend to be discrete about their sexuality but a healthy sex life is as important as sleep, exercise and a balanced diet.  So stay in for the night and have some fun!

And always ladies, be smart and safe!