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Back to School
Issue 2 2013
How to be Irritatingly Smart
Select Nutrients for the Care and Feeding of the Brain
meals made
Back to School Nutrition
Help Your Child Prepare for Back to School
Creatine 101
Everything you need to know about this performance enhancing supplement
Ten Foods
to Feed Your
Brain and be
2 | Health
How to be Irritatingly Smart
Select Nutrients for the Care and Feeding of the Brain
With the thoughts I’d be thinking’
I could be another Lincoln
If I only had a brain
– Original version “If I only had a brain”
Methylcobalamin (vitamin B12):
Common deficiency signs include fatigue, dizziness, confusion, memory loss and poor nervous reflexes. B12 is difficult
to obtain from common food sources. When present in oral
supplements B12 absorption is negligible. Health Canada
allows several forms of vitamin B12 or cobalamin. Methylcobalamin – the biologically active form – is the only one
worth considering. However, be careful to choose a sublingual methylcobalamin product and let it absorb slowly. What
goes down your throat is lost. What passes into the blood
through the mouth is available for work.
Extracted from the periwinkle plant, vinpocetine has long
been a favourite of the nootropics (smart drugs) cognoscenti.
It is especially prized because vinpocetine improves blood
flow and glucose and oxygen uptake in the brain. As an effective antioxidant, vinpocetine reduces the ’stickiness’ of red
blood cells and platelets.
Huperzine is known to protect the important neurotransmitter acetylcholine, essential for memory and cognition.
Originally developed to treat Alzheimer’s, huperzine is more
widely employed to increase attention span and ability to
Phosphatidylserine (PS):
The brain is very fond of phospholipids that supply the
material to maintain the integrity of cell membranes. Phosphatidylserine increases the efficiency of inter-neuronal
communication out of which we form...memories. Many published studies have documented the effectiveness of PS in
improving age-related recall, slowing the onset of dementia
and relieving depression. One other known property of PS
is its ability to lower excessively high cortisol levels. Which
means, it relieves stress and you tend to think better when
not chronically stressed out.
Health | 3
Benfotiamine (vitamin B1):
This is a fat-soluble form of vitamin B1. More common forms
of B1 are water-soluble and this makes for quite a difference. Benfotiamine is very effective against ’advanced glycation end products’ (AGEs). These are nasty, sticky sugars
that attach themselves to important molecules and well,
gum things up. Glycation happens throughout the body including the brain. Benfotiamine is so effective at treating this
brain-fogging gunk that it can reverse diabetic neuropathy.
CDP choline (citicholine)
and alpha GPC (alpha glycer-ophosphorylcholine):
These are both choline based nutrients that act to protect
and replenish the neurotransmitter acetylcholine critical to
memory formation and recall. CDP-choline is an essential
intermediate in the synthesis of phosphatidylcholine. In
other words, it’s rich raw material for the brain. Alpha GPC
works elsewhere to quickly ’re-fresh’ phosphatidylcholine
after it has metabolized and stripped of its fatty acids. Both
CDP Choline and alpha GPC have long been studied particularly regarding their effects on memory, recall and general
brain function.
Cautions and Follow Up:
All of the nutrients cited have been around for at least a
few decades and so there is much information, opinion and
studies for you to consider. All ingredients are approved for
sale by Health Canada. Investigate and read up before using
any of these. Everything has some contra-indications and
side-effects so Think before you Act!
Robert McMaster is the Science Director of Nature’s Source.
Sugar and the Brain
If you are living the carbohydrate-saturated life,
then improving your mental acuity will be a challenge. A brain chronically awash in more sugar
and insulin than needed deteriorates in function
and becomes resistant to nutrients. Note that
increasingly Alzheimer’s and dementia are being
referred to as Diabetes, Type III. To explore an
alternative investigate Paleodiet.
Histamine and the Brain
Beyond those sneezy cell receptors, histamine
is also a major neurotransmitter. Most definitely,
histamine will sharpen and quicken thinking. Too
much histamine tends to OCD-like hyperfocusing, insomnia and a cranky short temper. Investigate histadelia. Take the amino acid l-methionine
to support the liver’s methylation of excess
Nothing will raise blood histamine higher and
faster than folic acid present in multivitamins and
other supplements. Smart manufacturers have
been replacing folic acid with 5-MTHF that is
equally effective as a source of folate but without
the side-effects
Omega 3s and the Brain
Consumers face competing claims about the
’best’ form or source of omega 3 oils. Here’s a
guide to long-chain polyunsaturated omega-3
fatty acids:
• Some manufacturers feature fish oil that is
distinguished by pharmaceutical amounts of
DHA and EPA usually in the form of synthetic
ethyl esters or re-esterified triglycerides.
• Other manufacturers use only fish oils as
natural triglycerides (like the fish made) and
containing the full range of fatty acids naturally present.
• There is also quite some debate between
advocates for krill oil whose omega 3 fatty
acids are attached to a phospholipids backbone and those who prefer fish-derived oils
with their triglyceride backbone.
Take a closer look at advertising about omega 3s
and you will see these issues prominently targeting brain function.
4 | Beauty
Healthy Skin Routine
Simple and gentle tips to improve and maintain your kid’s
skin health
A HEALTHY, SAFE skin-care routine
for your child should revolve around
one word: gentle. There are many skincare products made for babies and
children containing irritating ingredients. That’s not good for your child’s
skin but there are many alternatives!
A healthy, safe skin-care
routine for your child
should revolve around
one word: gentle.
Kids like to explore new things and by
doing so, unfortunately, they become
more prone to rashes, bruises and skin
infections. Sometimes a poisonous
plant or a bug bite can cause irritation
and itchiness. Bruises might be very
common with your child if he/she has
an active lifestyle. Act immediately to
avoid its severity in order to eliminate
chances of further infection. Nature’s Aid
is a great first aid and used as a multipurpose for pretty much everything. It
contains only 5 ingredients – aloe vera,
witch hazel, vitamin E, tea tree oil and
rosemary. The less ingredients, the less
chance for allergic reactions.
Maintaining head-to-toe hygiene is a
must for every child. Make sure they
wash their hands and face regularly
with soap, especially after coming back
from school and after playing. Heavily
scented cleansers or harsh soaps can
cause dryness. Many kids are allergic to
perfumes, dyes and detergents. Opt for
mild soaps such as Dr. Bronner’s baby
unscented castile soap that is specialized for their delicate skin. Bathing in the
evening will also help your child unwind
and keep germs away.
Eczema, also known as atopic dermatitis, can be described as a variety of skin
rashes ranging from small sections of
skin that are slightly itchy, dry and irritated to chronically inflamed and crusted
areas covering the entire body and
can have extensive itching. It can have
multiple appearances, look and feel
completely different person to person.
Whether it is due to genetics, environmental factors, diet, or stress, many
eczema cases have uncertain causes.
Because there is no cure, the best
treatment is to reduce the symptoms,
especially the itchiness. Pharmaceutical-based treatments such as corticosteroid ointments, immunosuppressants
and antihistamines can have severe
long-term damaging effects on the skin
and other interactions. Making sure
the skin is kept moisturized regularly
can reduce eczema symptoms. AOR
has an eczema cream product that is
gentle and contains effective natural
ingredients to hydrate and target the
symptoms. It contains oatmeal to
soothe and improve skin barrier. Topical
B12 and nicotinamide (Vitamin B3) have
been shown in human clinical studies to
reduce the severity of eczema in as little
as 2 weeks in both children and adults.
It also contains MSM to reduce redness
and itching, great for rosacea too!
Jennifer Atamaniuk specializes in Health
and Beauty products for Nature’s
Source. For further information or
help finding the right products for your
needs, Jennifer can be contacted at
[email protected]
Hyaluronic acid is a “gelatin-like” fluid that acts as a natural lubricant and shock absorbent within the body.
It’s an important part of healthy connective tissues, and is also abundant in the eyes, joints, heart and skin.
Some of the benefits of hyaluronic acid include:
ƒ Moisturizes and rejuvenates skin
ƒ Lubricates and cushions joints
ƒ Smoothes premature lines/wrinkles
ƒ reduces the signs of aging
Health | 5
Feed Your Brain These Foods and be Rewarded
1. Avocado:
Start each day with a mix of highquality protein and beneficial fats to
build the foundation for an energized
day. Avocado with scrambled eggs
provides both, and the monounsaturated fat helps blood circulate better,
which is essential for optimal brain
2. Blueberries:
These delicious
berries are one
of the best foods for you, period, but
especially for your brain. Since they’re
high in fiber and low on the glycemic
index, they are safe for diabetics and
they do not spike blood sugar. Blueberries are possibly the best brain food on
earth: they have been linked to reduced
risk for Alzheimer’s, shown to improve
learning ability and motor skills in rats,
and they are one of the most powerful
anti-stress foods you can eat.
cognitive function. You don’t have to
eat raw, plain, unsalted nuts, but do
avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great
choices, with almonds being the king of
For those avoiding carbs, macadamia
nuts are much higher in fat than most
nuts. By the way, peanuts just aren’t
ideal. Aside from the fact that many
people are allergic, peanuts have less
healthy fat than many other types of
nuts…maybe that’s because peanuts
are not actually a nut!
5. Seeds:
Try sunflower seeds, sesame seeds,
chia, flax seed, and tahini. Seeds
contain a lot of protein, beneficial fat,
and vitamin E, as well as stress-fighting antioxidants and important brainboosting minerals like magnesium.
6. Pomegranate:
3. Wild Salmon:
Omega 3 fatty acids are essential for
your brain. These beneficial fats are
linked to improved cognition and alertness, reduced risk of degenerative
mental disease (such as dementia),
improved memory, improved mood,
and reduced depression, anxiety and
hyperactivity. Wild salmon is a premium
4. Nuts:
amounts of fiber, and they are rich in
beneficial fats. For getting an immediate energy boost that won’t turn
into a spike later, you can’t do better
than nuts. The complex carbs will perk
you up while the fat and protein will
sustain you. Nuts also contain plenty
of vitamin E, which is essential to
Opt for the fruit over the
juice so you get more
fiber. Pomegranates
contain blueberry-like
levels of antioxidants, which are essential for a healthy brain. Your brain is the
first organ to feel the effects of stress,
so anything you can do to offset stress
is a smart choice. Since pomegranates
are seasonal and not generally local for
most of us, rely on other berries like
acai, grapes and cherries when you
can’t get this fruit.
7. Garlic: Garlic – the
better – is one
of the most potent nutritional weapons
in your arsenal. Eat it as much as your
significant other can stand. Not only is
it fabulous for reducing bad cholesterol
and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain. Go to one
of the many Ontario garlic festivals to
obtain one of the many fresh varieties
grown in this region.
8. Green Leafy Vegetables: Spinach, kale, chard, romaine, arugula,
rapini – whatever green you like, eat it
daily. Green, leafy vegetables are high
in iron. Many Canadians tend to be deficient in iron, which is too bad, because
the deficiency is linked to restless leg
syndrome, fatigue, poor mood, foggy
thinking, and other cognition issues.
9. Tomatoes:
Go figure, but
tomatoes don’t
usually make the
food lists. Tomatoes contain lycopene,
an antioxidant that is particularly good
for your brain – it even helps prevent
10. Olive Oil:
Your brain is made of fat, after all.
Studies have consistently shown that a
low-fat diet is not the health boon it was
claimed to be. In fact, avoiding fat can
increase foggy thinking, mood swings,
and insomnia. A diet rich in healthy
fats is essential to clear thinking, good
memory, and a balanced mood. One
study of men found that those who
relied on the processed vegetable fats
found in salad dressings, snacks and
prepared foods had 75% higher rates
of mental degradation (dementia,
memory loss) than men who ate
healthy fats like olive oil. Make sure you
only buy reputable olive oil products as
there are regular scandals from cheap
grades of olive oil cut with canola oil
and the like.
6 | Health
Back to School Nutrition
Help Your Child Prepare for Back to School
corner means that yet again we are
all faced with the dreaded “morning
routine,” homework and extra curricular activities. Imagine there’s one
product that could help with all of the
above, and it’s as easy as including a
nutritious protein shake (or two) to your
child’s existing diet. Thankfully it is just
that easy!
Protein supplements now come
in many shapes and sizes including
and LACTOSE FREE options for those
with sensitivities.
The first thing to note is the importance of protein goes far beyond muscle
repair. It’s essentially the building blocks
of the human body. Things like bones,
arteries, veins, skin, hair and fingernails. Even the brain and lungs consist
of tissue made up of protein!
FACT: breakfast options now DON’T
contain sufficient amounts of protein
– both for adults and children/teenagers. This is a great opportunity to make
breakfast fun for all, and could be an
interactive experience for children. Grab
a blender; toss in some fresh or frozen
fruit, your favourite scoop of protein
powder (half a scoop for children),
and let the blender do the rest of the
PROTEIN ISOLATE is a great choice for
this shake. Not only is it Lactose, MSG,
GMO, Antibiotic AND hormone free…
it tastes amazing, offers 25g of protein
per scoop and has a probiotic complex
and is sweetened with the plant based
sweetener STEVIA.
Now that you or your children have
sufficient amounts of protein to start
the day, the brain will tend to respond
much better. Many of the neurotransmitters in the brain that communicate
to each other are made up of amino
acids. These amino acids happen to be
the building blocks of protein!
The importance of protein
goes far beyond muscle
repair. It’s essentially the
building blocks of the
human body.
What about using protein after
playing a sport or physical activity?
Although many people now associate chocolate milk as “the perfect
recovery” drink, simply put, it has far
too much sugar. Why not incorporate
a shake that contains less than 1g or
sugar, and uses a sweetener derived
from plants? Sounds pretty good now!
Giving the body the nutrients it needs
after a workout will help kick-start the
recovery process.
So next time you’re thinking about
adding a supplement to the daily
regime, look for a nutritious protein
shake that the WHOLE FAMILY can use
Taylor Sibbald has an extensive background in the Health and Wellness
industry as a Retail Manager. He has
always had a passion for helping people
live healthier and feel better.
Sport | 7
Sports Zone
Exercise and Immunity – Are Your Kids Exercising?
AS MEDICINE DRAGS ITS FEET slowly and painfully to
adopt the preventative model for healthcare, the research
keeps pouring in and is sending a message that is loud and
clear. Preventative medicine starts with changing the beliefs
of the parents. Parents that don’t exercise and don’t eat well
are at the nexus of the problem. Compounding the problem
of low exercise are the poor diets that some parents inflict on
their offspring. Walking through the grocery store is enough
to make anyone with any fundamental knowledge of health
and nutrition shriek. Shopping carts piled high with pop, icecream, white bread, deli meats and pogo sticks?? Gasp! If
your child is getting sick frequently, it could be the lack of
exercise, poor diet and too much body fat. Check out Statistics Canada’s website for an interesting article. http://www.
Beyond Echinacea and Vitamin C
If you’ve made too many trips to the doctor’s office this
year with your children for upper respiratory tract infections
(including ear infections), you might want to look beyond
Echinacea, vitamin C and a course of antibiotics as the ‘cure’.
Albeit, these compounds have their place, but to really
employ preventative measures, get your children exercising.
Brock University Researchers in St. Catharines published
an interesting study titled “Effects of physical activity, body
fat, and salivary cortisol on mucosal immunity in children”.
Cieslak et al, (2003) examined children to determine the
effects of physical activity, body fat, and salivary cortisol on
mucosal immunity. The term mucosa refers to the inner lining
of your digestive tract, esophagus and part of the inner ear.
In the past, moderate exercise in children has been shown to
enhance cell mediated immunity and increase secretory IgA
(SIgA), leading to improved ability to fight against infections.
The study done by Cieslak et al, at Brock University looked
at the role of exercise and immunity in fifth grade students
(29 boys and 32 girls). The researchers looked at the level
of fitness of each subject along with salivary cortisol levels,
Secretory IgA and body fat percentages. Brock University
analyzed the amount of exercise the children did by measure
how many steps the children took per day by using a DigiWalker pedometer.
The Bottom Line of this research
“Children who spent more time in sport activities
and had higher aerobic fitness reported fewer sick
days, whereas children with relative body fat exceeding
25% reported significantly more sick days than the
rest of the cohort.”
Other research findings
Other studies have shown increase in oxidative stress and a
depressed immune function in certain children.This negative
impact of exercise on immunity is explained by Malm et al,
(2004) who looked at the effects of acute exercise on neutrophils and plasma oxidative stress. Some of the children
had increases in overall immune response but, others had a
depressed immune response over various time periods. The
researchers concluded that the children that had the lowest
oxygen capacity displayed negative outcomes. This implies
that children with high aerobic capacity had a “boost” in
immune function while the children in the lower oxygen
capacity groups had “depressed” immune function, when
involved in the same type of exercise. Kids that are out of
shape may not respond well to vigorous physical activity.
Finally, other researchers have demonstrated that moderate
physical activity reduces the incidence of upper respiratory
tract infections (URTI) by as much as 30% (Klentrou 2002,
Matthews 2002).
Take Home Message:
1. If your kids are overweight and out of
shape, start slow. Increase the exercise
slowly and have them involved in team
sports or even just going for frequent
bike rides to get them physically fit
before doing the very rigorous sports.
2. Take a look at your grocery cart, if
you see the following items: , ice-cream,
chips, cookies, pizza pops, pogo sticks,
deli meats and canned foods in your
cart– you’re “killing your kids”.
George Tardik N.D. has been practicing nutrition for 10
years. He’s been featured on CBC’s Newsworld, Marketplace and Sports Journal. George specializes in metabolism, weight-loss, diabetes and sports nutrition.
8 | Sport
Creatine 101
Everything you need to know about this performance enhancing supplement
(protein building block) that’s found in meat and fish, and also
made by the human body in the liver, kidneys, and pancreas.
It is converted into creatine phosphate or phosphocreatine
and stored in the muscles, where it is used for energy. During
high-intensity, short-duration exercise, such as lifting weights
or sprinting, phosphocreatine is converted into ATP, a major
source of energy within the human body.
Creatine supplements are popular among body builders
and competitive athletes. It is estimated that Americans
spend roughly $14 million per year on creatine supplements.
The attraction of creatine is that it may increase lean muscle
mass and enhance athletic performance, particularly during
high-intensity, short-duration sports (like high jumping and
weight lifting).
However, not all human studies have shown that creatine
improves athletic performance. Nor does every person
seem to respond the same way to creatine supplements. For
example, people who tend to have naturally high stores of
creatine in their muscles don’t get an energy-boosting effect
from extra creatine. Preliminary clinical studies also suggest
that creatines ability to increase muscle mass and strength
may help fight muscle weakness associated with illnesses
such as heart failure and muscular dystrophy.
An example of a typical loading
dose in exercise performance (for
adults ages 19 and older): Take 5g of
creatine monohydrate, 4 times daily
(20g total daily) for 2 to 5 days.
Maintenance dose in exercise performance (for adults ages 19 and
older): Take 2g daily.
Most human studies have taken place in laboratories, not
in people actually playing sports. Although not all clinical
studies agree, some conducted in both animals and people
have shown that creatine supplements improve strength
and lean muscle mass during high-intensity, short-duration
exercises, such as weight lifting. In these studies, the positive
results were seen mainly in young people, about 20 years old.
Creatine does not seem to improve performance in exercises that requires endurance, like running, or in exercise that
Sport | 9
isn’t repeated, although study results are mixed.
Although creatine is not banned by the National Collegiate Athletic Association (NCAA) or the International
Olympic Committee, using it for athletic performance
is controversial. The NCAA prohibits member schools
from giving creatine and other muscle building supplements to athletes, although it doesn’t ban athletes from
using it.
Creatine appears to be generally safe, although
when it is taken at high doses there is the potential for
serious side effects, such as kidney damage. High doses
may also stop the body from making its own creatine.
Some creatine supplements may be marketed
directly to teens, claiming to help them change their
bodies without exercising. One survey conducted with
college students found that teen athletes frequently
exceed the recommended loading and maintenance
doses of creatine. But creatine has not been tested to
see whether it is safe or effective in those under 19.
Supplements are commonly sold as powders,
although liquids, tablets, capsules, energy bars, fruitflavored chews, drink mixes, and other preparations are
also available.
Your body may absorb creatine better when you
take it with carbohydrate foods, such as fruits, fruit
juices, and starches. The doses listed have been tested
frequently in athletes. But it’s not known whether these
dosages have the same effects in non-athletes.
David Reesor has a Diploma from Humber College in
Fitness and Health Promotions. He has been involved
in the fitness industry for upwards of a decade.
For further information or tips, David can be
contacted at the Nature’s SourceToronto location or at
[email protected]
AOR Multi Basics
AOR is a company that has a
reputation of making the
most unique and innovative products for
the natural products
industry. Take for
instance their multivitamin multi basics
3 which uses the best
sources of vitamins
methylcobalamin or all
eight forms of vitamin e for
better absorption or utilization
for the body. Now what if you add probiotics, fibre
and protein to that multivitamin mix? Now you are
getting the best of both worlds by combining a high
quality multi with a good quality protein. In fact you
are getting 22g of protein per serving. The recommended serving size is two scoops. This may not
seem like a lot but your body digests protein better
in small amounts rather than large servings. Another
benefit is that provides balanced doses of vitamin
and minerals. Along with fact that it supports your
immune system and aids in gastrointestinal health
and overall well being. The powder comes as unflavoured so the the individual can dose it in a flexible
manner and as a result you are getting the best of
worlds with this product.
Energy Boost
A daily, rehydrating vitamin drink mix. Multi vitamin and mineral supplement.
1,000 mg of Ester-C® vitamin C per serving
Ester-C® is a unique, patented form of calcium ascorbate that is less acidic
Clinically proven to last up to 24 hours in the white blood cells of the immune system
Enhanced with nourishing, energy-supporting B vitamins and electrolytes
10 | News Bits
Rosemary Improves Memory
Anti-Inflammatory Properties of Cherries
A clinical study has found that consumption of the
common herb Rosemary (Rosmarinus officinalis
L.) increased memory. Dried rosemary was given
in various amounts plus placebo in tomato juice
to older adults (average age 75 years). A battery
of cognitive tests was administered every hour for
6 hours afterwards to assess the impact. The best
results, as compared to placebo was at a dosage
of 750 mg. The largest dose of 6,000 mg. was
found to actually impair memory functions.
The essential oils found in rosemary include
carvacrol, also found in oregano oil. The diterpenes carnosol and carnosic acid are thought
to be the major antioxidant components. The
authors concluded that “rosemary powder at the
dose nearest normal culinary consumption demonstrated positive effects on speed of memory—a
potentially useful predictor of cognitive function
during aging.”
If you suffer from joint pain and arthritis there’s good news about a
favorite summer treat. According to research from the Oregon Health
& Science University, tart cherries help reduce the chronic inflammation that leads to pain. In fact, the Oregon researchers declared
that tart cherries have the “highest anti-inflammatory content of any
food” and can help osteoarthritis patients manage their condition.
The study specifically dealt with tart cherries (e.g., Montmorency
and Balaton) and not sweet cherries (e.g., Bing, Lambert, Rainier).
Both types have traditionally been used to combat gout by
reducing the body’s levels of uric acid. Tart cherries, however, have
higher concentrations of phenolics and anthocyanins. These compounds have been specifically linked to high antioxidant capacity
and reduced inflammation.
A 2001 cell study found that anthocyanins from cherries were
as effective as ibuprofen and naproxen at suppressing the COX
enzymes associated with inflammation. In this study, 20 women
aged 40 to 70 with inflammatory osteoarthritis drank tart cherry
juice twice a day for three weeks. At the end of the trial, researchers
found significant reductions in important inflammation markers –
especially for women who had the highest inflammation levels at
the start of the study. The study authors noted that the results were
promising for cherries as a natural pain reliever without the side
effects associated with arthritis medications.
In a prior study, the same researchers found that people who
drank tart cherry juice while training for a long distance run reported
significantly less pain after exercise. The Sports Nutrition Department at the University of Pennsylvania Medical Center for Sports
Medicine has incorporated tart cherries into the training menu of
professional athletes and active clients as a natural and easy way to
manage pain.
Other studies on tart cherries and osteoarthritis conducted by
researchers at Baylor Research Institute found that a daily dose of
tart cherry extract helped reduce osteoarthritis pain by more than
20 percent.
According to study
Tart cherries it turns out,
from the University of
are better for you than a
Michigan Health System,
class of drugs designed
tart cherries provide the
to reduce the risk of heart
disease and diabetes.
benefits as a class of drugs
called PPAR agonists which
help regulate fat and glucose. PPAR agonists are prescribed for
patients with metabolic syndrome – a constellation of risk factors
linked to heart disease and type 2 diabetes. But here’s the best part.
Tart cherries don’t increase heart disease and stroke risk as PPARs
can. Research from the University of Michigan Cardioprotection
Research Laboratory found that, compared to Actos (pioglitazone),
a PPAR agonist, tart cherries lowered blood pressure and the risk of
stroke, even when taken with the drug.
Choline Supplements Boost Memory
Two recent studies have demonstrated the value
of vitamin B choline in enhancing memory retention and improved attention. In one of these
Spanish researchers found that feeding rats supplemental choline during pregnancy significantly
improve the long-term memory in the offspring.
“We conclude that the mechanism that reduces
the attention paid to a stimulus…does not operate
effectively after choline supplementation” the
authors write.
In the second study, one group of adult rats
were fed choline chloride for 12 weeks and evaluated against a similar population which were fed
no choline and another fed a low dose of choline.
The study found that “the supplemented group
exhibited improved memory compared with both
the standard and the deficient group…” In conclusion, the authors state “Taken together, the
results support the notion of a long-lasting beneficial effect of prenatal choline supplementation on
object recognition memory”.
Recipes | 11
Steamed Beetroot and Goat Cheese
Salad (Recipe provided by Flora)
2 or 3
2 cups
1/2 cup
Raw Cacao Hemp Seed Smoothie
(Nut-Free and High Plant-Based Protein)
1/2 cup
1 cup
1 tbsp
3-4 tbsp
2-3 tbsp
1 tsp
hemp seeds
chia seeds
ripe pear, cored and chopped
raw cacao powder
honey or agave nectar
vanilla powder (optional)
Place the hemp seeds and water into a blender. Blend
until smooth and creamy for about one minute then add
the remaining ingredients.
Add more raw cacao or agave nectar if needed. You can
replace the pear with banana if desired. Serve immediately or chill for 2 hours before serving. Makes about 2
½ cups.
A great way to incorporate fibre and protein in a gluten
free smoothie for your child.
*Any similarities to previously published recipes are
purely coincidental.
Udo’s Oil is a certified organic,
sustainable, and fish-free blend of
plant-sourced oils designed to supply
the ideal 2:1 ratio of Omega-3 & -6
fatty acids.
beetroots, different colours if you like,
peeled and quartered
mixed baby greens
goat chèvre or feta cheese
mint or coriander to garnish
1 1/2 tbsp
1/4 cup
1/2 tsp
spring onions, minced
balsamic vinegar or lemon juice
extra-virgin olive oil
raw sugar (optional)
salt and freshly ground black pepper
to taste
1. Steam beetroof until tender, about 15 minutes.
2. While beetroot is cooking, whisk together ingredients for the vinaigrette in small bowl, and crumble
3. Toss greens with half the vinaigrette, and put a
handful of salad greens on each of four plates.
4. When beetroots are done, allow to cool, then cut
into small chunks and toss with remaining dressing.
5. Arrange beetroot pieces on top of greens, sprinkle
with cheese and garnish with mint or coriander leaves,
if desired.
Each serving contains: 875 kilojoules; 5g protein; 19g
total fat (6g sat. fat, 0g trans fat); 6g carbohydrates; 1g
fibre; 142mg salt
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