When Will We Finally Get the "Sugar Message"?

The American Heart Association (AMA) journal, Circulation, has reported online that North Americans are swallowing 22 teaspoons of sugar each day.

Most of this added sugar comes from soda pop and candy. In fact, there is so much pop sold today in this continent that we all drink, on average, 597 cans per year.

This Summer, McDonald's introduced their Any Size pop for $1. And, for the longest time, the size of the 7-Eleven's pops and slurpies have been growing to enormous proportions... the Big Gulp is 32 oz. of pop, and the Super Gulp is 64 oz. of pop...Slurpies range in size from 12 oz. to 40 oz.

Is all this pop necessary? Does pop even quench thirst? Or does it just delay thirst, and hunger?

Rachel K. Johnson, professor of nutrition at the University of Vermont in Burlington, lead author of the statement published online, says we need to "take a good hard look at our diet. Figure out where the sources of added sugars are and think about how to cut back on those items."

To check for added sugars, look for a variety of ingredients on labels, including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice.

Remember that, on average, most women need about 1,800 calories a day and most men need about 2,200 calories to maintain their weight. And added sugar contributes no useful, nutritious calories...so, next time you're thirsty, drink a glass of water first.

Don't camouflage your hunger with a tasty soda...go get some real food!

What the Experts Say...Take Your Vitamins!

Joe Schwarz, the dirtector of McGill University's Office for Science and Society, recently wrote that "Most people are eating crap and thinking that they'll take a vitamin to equalize things. It's pointless. The problem with our diet is not a lack of vitamins. It's the fat, salt and sugar. Those issues are not addressed by taking more vitamins."

However, according to the World Health Organization, one-third of the world's population doesn't get enough micronutrients. And the deficiency is not just limited to developing nations.

A 2002 study found that 97% of Canadians are deficient in vitamin D through winter and spring, while University of Guelph researchers say 78% of Canadian children are low in omega-3 fatty acids. Many of us are also short on iron, calcium and - depending on whether you smoke, drink too much or are overweight - vitamins C and B as well.

"My view is that a supplement should never be taken as a silver bullet to replace a healthy diet or lack of exercise," says Brett Waslefsky, president of an Arizona-based company that makes supplements aimed at people in certain careers, such as nurses and teachers.

And Sherry Torkos, a Niagara-based pharmacist and author of The Canadian Encyclopedia of Natural Medicine (Wiley, 2008) said, "The truth is that most people are not getting nearly enough fruits and vegetables. Supplements can be used to complement a healthy diet and lifestyle to make up for things that cause deficiencies, like smoking, eating food with a lower nutritional value and drinking too much."

Every week, I promote adopting better eating habits, getting physically active, and supplementing with a select group of essential nutrients. My favorite supplements are still the BodyWise products, manufactured in California by Vita Tech International http://www.vitatech.com/ .

For the everyday needs of you and your family members, I recommend the AM (multi-vitamin), the PM (multi- mineral), and the Beta C (Vit C from mixed carotenoids).

For more specific health concerns, such as sports performance or sports-related injuries, send an e-mail to bsinclair@mybodywise.org and I will be happy to provide a nutritional consultation and supplement recommendation.

Magnificent Mind - At Any Age...

According to Dr. Daniel G. Amen, author of Magnificent Mind at Any Age, most of us take our brains for granted.

But we can promote brain health by consuming the following foods:

• lean protein, such as fish, chicken, and turkey
• complex carbohydrates, that are low on the glycemic index, such as leafy greens
• salmon, tuna, avocado, and walnuts (foods that contain Omega 3 fatty acids)
• water, to avoid dehydration
• blueberries
• broccoli
• oatmeal
• oranges
• red bell pepper
• spinach
• eat from the rainbow...foods of many colors provide the most anti-oxidants
• fish oil supplements*
• multi-vitamin/mineral formulations**

And it's probably not a coincidence that those lifestyle habits that protect the brain also contribute to the health of all our other organs!

* Super Omega $24 One Month Supply
** AM/PM $42 One Month Supply
Ask about purchasing these great products today from:
BODY BALANCE Smoothie & Snack Bar (778) 229-9271

Eating Fruit on an Empty Stomach...Why?

It is commonly believed that the human stomach should be able to digest any number of different foods at the same time. However, digestion is governed by physiological chemistry. It is not what we eat that is crucial to our health, but what we digest and assimilate.

The principle behind food combining is that different food classes require different enzymes, different rates of digestion, and different digestive pHs for proper digestion. If the foods of the different food classes are combined incorrectly, the specific requirements for their proper digestion tend to cancel each other out.

For example, flesh foods require an acid media for digestion, whereas milk is highly alkaline, so it can neutralize the acid required for digesting the flesh foods.

Fruit digestion results in the release of an alkaline secretion, which neutralizes the acid secretions that are needed for protein digestion. Because of this, it is not a good idea to eat fruits and proteins at the same meals.

Some foods are digested faster than others. If fast-digesting foods, like fruits, are held up in the digestive system for a longer time than necessary through being combined with foods that digest more slowly, fermentation takes place. For this reason, you will experience better digestion when fruits and starches (which are digested slowly) are eaten at different meals.

Fruits and vegetables require different digestive enzymes, which tend to neutralize each other, so these too are best eaten at separate meals.

Swimming as a Work-Out Option

At last, warmer temperatures are greeting us as we step out of our homes…Spring is in the air! Most of us have a little winter baggage to shed, and bathing suit season, only 3 short months away, looms large in our minds.

Other signs of a West Coast Spring are all around us…fair weather runners are out in droves, with the Sun Run scheduled for April 19th. We breathe the warmer air in, stretch our limbs in every direction, and look forward to the freedom of our lighter wardrobes.

Did you know that regular swimming builds endurance, muscle strength and cardio-vascular fitness? It can serve as a cross-training element to your regular workouts. Before a land workout, you can use the pool for a warm-up session.

Swimming with increasing effort to gradually increase your heart rate and stimulate your muscle activity, is easily accomplished in the water. After a land workout, swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water.

Swimming burns calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,609 meters), then you will be using about 900 calories in one hour.

Swimming is also an activity that the whole family can enjoy, so come down to MBody Fitness & Wellness Spa (in the Pacific Palisades Hotel) and splash into Spring in our beautiful 55’ warm-water lap pool! Or join us for an Aqua Fit class (call ahead for our current class schedule) and take advantage of the buoyancy that water has to offer, while getting a full body workout.

Not ready for the full dip but still want to shed the winter blahs? Drop in and use the Jacuzzi, steam room or, for a small additional charge, try a few sessions in our Infra-Red Sauna. The benefits of infra-red are many, such as detoxification, relieving aches and pains, and weight loss.

Even though our West Coast Winter was reasonably kind this year, plan now to enjoy Spring to the fullest!

Joint Health

Joint Health

Glucosamine Sulfate
Chondroitin Sulfate
Avocado/Soy Unsaponifiables (ASU)

These three natural ingredients are proven to provide unparalleled support for the health of joints and connective tissues.

Glucosamine and chondroitin both play a role in joint health by providing the raw materials the body uses to manufacture complex molecules called proteoglycans, which are the building blocks of joint tissue. Supplementing with glucosamine may help to rebuild cartilage and treat arthritis.

ASU is a unique ingredient, pioneered in France, which has been clinically shown to have remarkable benefits for joint health.

Potassium has been known to relieve the pain of arthritis.

Methylsulfonylmethane (MSM) provides sulfur, a vital building block of joints, cartilage, skin, hair and nails, and methyl groups, which support many vital biochemical processes in the body, including energy production.

MSM is a naturally-occurring nutrient found in small amounts in many foods. As a dietary supplement, MSM is synthesized. When made correctly, it is identical to that found in nature. MSM can be taken alone or in combination with other joint health nutrients, such as glucosamine and chondroitin.

Hyaluronic acid is a major constituent of cartilage, providing structure and holding water and nutrients.

Special herbal extracts, such as white willow bark and boswellia, help soothe joint tissue.

Recommended Daily Intake
While a recommended daily intake has not been established for Glucosamine Sulfate, most supplements contain a daily dose of 1500 mg.

Cost of our Joint Complete (from Body Wise International)
Available in a 90-count bottle: Take 3 tablets daily, which includes 175 mg Potassium, 1500mg Glucosamine Sulfate, 500 mg MSM, 300 mg ASU, 150 mg Chondroitin Sulfate, plus additional nutrients. $57.60 plus tax

Weekly Nutrition Tip - Calcium

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.

Bone undergoes continuous remodeling, with constant resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation). The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown.

In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal men and women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Daily Intake

The recommended intake of Calcium for adults 19 - 50 yrs of age is 1000mg per day.
For adults 50+, it's 1200 mg per day.

Common Food Sources

Some common food sources of calcium are: yogurt, sardines, cheddar cheese, canned salmon, cottage cheese, and spinach.

Vitamin D

Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and supplements, and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake, both from foods and from sun exposure, is essential to bone health.

Cost for Billie's Essential Calcium (Body Wise International)

Available in a large bottle: 120 tablets (250mg tablets), take 4 tablets for 1000mg daily, includes 400 IU Vitamin D = $33 plus tax (wholesale) $33 plus tax.

Here's to strong bones and teeth...

Get back on the horse...

The Holidays are behind us, and most of us are unhappy with the visible results of the last few months of excess! Now's the time to get back to our routines and schedules, especially the ones that help us with our health and wellness goals.

Since the winter began, I have hurt my knee 3 times. I'm still not walking or sleeping properly without pain so, needless to say, my fitness regimen is completely messed up. At a time like this, most people would simply give up on their goals and consider that they've had another failed attempt to lose weight or look better.

Rather than doing that, I have reduced my caloric intake by adding about 75% more fresh fruits and vegetables to my daily menu. While I know that my "fat loss program" is suffering because I can't do the cardio that I love and need, I also know that I'm doing all that I can do while I manage this setback.

I've had to forego the idea of competing in April but, if all goes well with the healing of my knee over the next few months, I will get back to the gym and into competition mode to prepare for November 2009.

I'm telling you this story to let you know that we all deal with life's curveballs; that the process of going after our goals is mostly about handling contingencies. Fitness goals are alot like relationships, "it's easy when it's easy". Real accomplishment happens in the face of challenge.

So, just in case you've given up on your self or your health and wellness goals, I'm here to tell you that you're exactly where you should be. And that every morning you have an opportunity to start fresh, to get back on the horse, and to keep moving forward.

I'm here to help you get back on that horse! All you have to do is believe in yourself one more time and reach out...

Sports Supplements Review - Part 9 of 9

Workout Formula

Workout Formula provides essential vitamins and nutrients, trace minerals, and key amino acids to support active involvement in sports and prolonged physical activity.

Also included:

*The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which are considered essential amino acids because we couldn't survive without them.
* The amino acid glutamine, believed to play a role in several aspects of human physiology, including muscle and immune function
* Essential minerals, chromium, boron, and zinc
* Inlulin Analog, a complex carbohydrate which helps control blood sugar levels, reduces sugar cravings, and contributes to a consistent energy level, without sugar rushes and crashes
* Cytochrome C Oxidase, supplying a key enzyme in aerobic metabolism
* Ornithine alpha-ketoglutarate (OKG) which stimulates muscle growth and blocks the effects of catabolic hormones

Supporting healthy physical activity with a supplement like Workout Formula contributes to athletic performance, and overall health and well-being.

Sports Supplements Review - Part 8 of 9

Electro Aloe Hydration Crystals

Micronutrients and electrolytes are lost during intense exercise. Consuming a performance sports drink, like Electro Aloe, helps with energy levels and maintaining your electrolyte balance.

Electro Aloe supplies easily-absorbed carbohydrates , essential electrolytes, and trace minerals that are not found in plain water.

One serving of Electro Aloe contains 64% of the USDV for vitamin C, assists in the replenishment of fluids and electrolytes, and provides antioxidants.

Ornithine alpha-ketoglutarate (OKG) stimulates muscle growth and blocks the effects of catabolic hormones that break down muscle tissue.

Inulin Analog is the ultimate complex carbohydrate. It helps control blood sugar levels, reduces sugar cravings, and contributes to a consistent energy level, without sugar rushes and craches.

Add one scoop of Electro Aloe to 12 oz. of water to make one serving. Or dissolve the contents of one can in 2.5 gallons of water and make 27 servings for the team! You'll also enjoy the lemon-lime flavour!

Sports Supplements Review - Part 7 of 9

AG Immune (Take 2 capsules daily with food)

A healthy immune system is fundamental to overall health. AG Immune contains arabinogalactan, astragalus, maitake mushroom, and Ai/E10.

Arabinogalactan (from the Western larch tree): Decreases the generation and absorption of ammonia in the body during exercise, and has been shown to enhance immune cell activity and communication.

Astragalus Root: Strengthens the body's immune system, speeds up metabolism, amd promotes healthy tissue regeneration.

Maitake Mushroom TD-fraction: Stimulates immune system recovery after exercise; has been used traditionally to promote wellness and vitality.

Ai/E10 whey extract: A product of advanced patented technology, Ai/E10 has, since 1993, continued to be the foremost dietary supplement ingredient available to provide support of immune function in people of all ages; it also promotes immune system recovery after exercise (see http://www.aie10.com/ )

To view a power point on Ai/E10, go to: http://www.aie10.com/video/Introduction%20to%20AiE10.wmv (uses Windows media player)

Tomorrow, I will highlight the sports supplement, Workout Formula.

Sports Supplements Review - Part 6 of 9

Oxy-G2 (Take 2 capsules daily with food)

The most common cause of human death worldwide is anaerobic microbes. (ref: Mr. Oxygen)

Disease can't live in oxygen. Anaerobic microorganisms can't live in oxygen. So it stands to reason that we need to increase the oxygen levels in our cells.

Oxy-G2 contains a unique combination of ingredients that may assist in carrying oxygen to the cells.

Organic Germanium plays a key role in cellular oxygenation.

Cytochrome C Oxidase supplies a key enzyme in aerobic metabolism.

Selenium assists with high energy expenditures in athletes with vital support for the body's antioxidant defense system to protect against free radical damage.

The herbs gingko, milk thistle, and echinacea provide multiple benefits for cellular and immune system health.

Oxy-G2 is also rich in beta-carotene, vitamins C and E, and glutathione, powerful antioxidants that assist with detoxification and proper immune function.

Tomorrow I'll give you details on a product that will assist you in boosting your immune system.

Sports Supplements Review - Part 5 of 9

Super Cell Advanced Antioxidant Formula (Take 2 capsules daily with food)

Our bodies are constantly under attack by free radicals, unstable molecules that can damage vital structures such as cell membranes and DNA. Free radicals are created in our bodies as a by-product of metabolism. Chemical pollution, cigarette smoke, radiation, pesticides, and herbicides also add to our free radical burden.

Antioxidants are nature's answer to free radicals, neutralizing their destructive capabilities and protecting our cells and tissues. Some antioxidants are created in the body but many must be derived from our diet.

Super Cell is fortified with citrus bioflavanoids, green tea, grape seed, red wine and a proprietary blend of vegetable concentrates. It is an advanced blend of nutrient, herbal, and whole food antioxidants.

So what can Super Cell specifically do for the athlete in you?

* Ornithine alpha-ketoglutarate (OKG) blocks the effects of catabolic hormones that break down muscle tissue
* Pycnogenol inhibits key triggers of ligament, tendon and muscle inflammation
* Cytochrome C Oxidase supplies a key enzyme in aerobic metabolism
* Magnesium and Calcium asparates combat the effects of ammonia that forms in the body during exercise

Tomorrow, we will focus on Oxy-G, a unique product that may assist in carrying oxygen to the cells...

Sports Supplements Review - Part 4 of 9

Super Omega - Essential Fatty Acids (EFAs)

Contains Omega-3 fish oil (in a balanced 50/50 ratio of EPA and DHA essential fatty acids), which plays a critical role in maintaining the health of almost all body systems, including the heart, brain, eyes, skin, joints, and the immune system.

Super Omega can help reduce exercise-induced bronchospasm in elite athletes, and may reduce inflammation in muscles and joints, for faster recovery time.

This unique blend is fortified with an antioxidant complex consisting of natural tocopherols, a lipid solution vitamin C, and rosemary extract.

Special processing (molecular distillation) ensures almost complete removal of mercury, dioxins, and other contaminants, yielding an exceptionally pure oil that conforms to the strict quality guidelines of the Council for Responsible Nutrition (CRN).

Tomorrow, we'll talk about Super Cell, an advanced blend of nutrient, herbal, and whole food antioxidants.

Sports Supplements Review - Part 3 of 9

Essential Calcium Take 4 tablets daily with food...1000mg Calcium

Calcium plays an important role in regulating whole body metabolism and physical performance.

Calcium, when combined with other essential minerals (such as Zinc and Magnesium) and Vit B6 may raise testosterone levels in males.

At any age, it is extremely important to start thinking about maintaining healthy bones. It's well understood that strong, healthy bones and teeth go hand in hand with calcium. Essential Calcium is a mineral-rich balanced formula to support bone health.

Essential Calcium supplies 1000mg of calcium, and includes Vit D, an essential vitamin known to enhance absorption of calcium.

Magnesium, zinc, copper, boron, and other minerals are included in this formulation for optimum bone health support.

Tomorrow, we'll talk about Essential Fatty Acids.

Sports Supplements Review - Part 2 of 9

Why is a multi-mineral important for the athlete in you?

PM (Multi-Mineral) Take 3 tablets in the evening, anytime from dinner to bedtime.

Zinc, magnesium, and chromium have been shown to play an important role in regulating the whole body metabolism, as well as in energy needs and performance. They promote increased testosterone in males, and lower lactate concentration.

Pycnogenol increases endurance during exercise, and inhibits key triggers of ligament, tendon, and muscle inflammation.

Read tomorrow's installment on the importance of Calcium.

Sports Supplements Review - Part 1 of 9

So what's in a multi-vitamin that makes it important for the athlete in you?

AM (Multi-vitamin, take 3 every morning, ideally with your protein shake)

Rich in B Vitamins, anti-oxidants, and nutrients that promote efficient energy utilization, healthy blood sugar levels, metabolism, and overall health.

Alpha-ketoglutarate acid - Promotes quicker recovery after exercise by detoxifying ammonia from the tissues of the central nervous system.

Pycnogenol - Inhibits key triggers of ligament, tendon and muscle inflammation.

Vitamins B6 and B12 - Convert carbohydrates to glucose for energy.

Check back tomorrow for Part 2, PM the Multi-Mineral...

Sports Nutrition Kits Now Available at Sinclair Nutrition

I am very excited to announce the new Sports Nutrition packages, available now through Sinclair Nutrition.

Are you an arm-chair athlete? A weekend warrior? Or someone who's regularly found on the courts?

Don't leave your nutrition to chance. I believe in removing the nutritional question mark from your plate!

I now offer 3 Sports Kits, which contain all the supplements you will need to create and maintain optimum health for the athlete in you - combined with a great diet and plenty of water, of course!

The Foundation Sports Kit Only $198
The Advanced Sports Kit Only $235
The Elite Sports Kit Only $280

Add a daily protein shake, and there's no stopping you!

Stay tuned for more information about the fantastic nutrients found in each one of the above kits!

Why Go Vegan?

So far, 9 people are dead, including one British Columbian. With the current recall by Maple Leaf Foods of many varieties, and thousands of packages, of processed meat, produced right here in Canada, the time is ripe to discuss the option of choosing to eat a Vegan Diet.

Listeria is a common but deadly bacterium that in recent years has made headlines as a contaminant of hot dogs, cheese, cole slaw and other food stuffs, causing more than two thousand infections every year and 500 deaths. Though it hits immune-compromised people the hardest, its overall fatality rate is about 20 percent.

Since John Robbins wrote Diet for a New America in 1987, consumers have been exposed to the truth about the meat processing industry. If you think Listeria, or Mad Cow, and your last bout of food poisoning, are caused by mysterious bacterium that you have no control over, you're only partly right. The control is in your hands, based on what you choose to eat.

Maybe it's time you started paying more attention to the massive industry that you trust to provide you with hot dogs and bologna, as well as your Grade A steak. There is a huge consumer movement to bring more awareness to the unsafe, unsanitary, and cruel practices happening every day in the slaughterhouses and factory farms of North America.

Even Paul McCartney once said something like, "if slaughterhouses had glass walls, we'd all be vegetarian."

Don't take my word for it: go do your own research.

http://www.nodowners.org/

http://www.goveg.com/factoryFarming.asp

http://www.animalsuffering.com/animalcruelty.html

http://berkeley.edu/news/media/releases/2000/11/02_listeria.html

And, if you think that the government is taking care of you, and making sure that all of the practices in the meat processing industry are safe, keep researching... you may not like what you discover, and you may just want to go vegan...

September is Arthritis Awareness Month!

Did you know that there are 120 types of arthritis?

Did you know that 600,000 people in BC and the Yukon have arthritis?

Did you know that nutrition, including vitamin supplements, can play a major role in Arthritis Prevention and Arthritis Management?

Consider the following:

Question: Is a Daily Multivitamin Important for Arthritis Patients?

It is common medical advice for all adults today to take a daily multivitamin. But is it important for arthritis patients to take a daily multivitamin?

Answer: Multivitamins Contain Essential Nutrients

Vitamins contain essential nutrients but many also contain other compounds purported to be good for your health. It is important for both arthritis patients and those without arthritis to take a multivitamin. The nutrients included in an essential multivitamin include:

· Folic Acid and other B vitamins (i.e., Thiamine, Riboflavin, Pantothenic Acid, Pyridoxine, Cyanocobalamin) which are important nutrients for the bone marrow and nervous system.
· Vitamin D which is necessary for proper bone formation and strength.
· Vitamin A which is helpful with vision.

Does a Good Diet Reduce the Need for a Multivitamin?

If you have an excellent diet, you may be able to get these essential nutrients without a supplement, but this is often difficult in today’s society.

How to prevent or alleviate the symptoms of arthritic pain.

Keeping the joints "well-oiled" requires a healthy lifestyle which includes proper nutrition, sleep, and exercise. One of the major causes of arthritis and the lessening of synovial fluid is incorrect diet - too much processed foods, alcohol and meat, and very little raw vegetables and fruits. A deficiency of water also causes the lowering of the levels of the synovial fluid.

Incorrect diet, lack of exercise, injuries and auto-immune diseases such as lupus can also lower the levels of this essential fluid. Often corrective exercise, such as swimming, yoga and muscle strengthening exercises, can help keep the joints pain-free. However, a doctor should be consulted before starting any program, as rapid increases in exercise can put additional strain on other systems of the body.

Delaying the Onset of Arthritis with Nutrition

It is now becoming increasingly evident that good nutrition, along with exercise and injury prevention, can help with improved joint health. A balanced diet should begin in childhood, so that the foundation is laid for a good strong skeletal matrix, which includes joints and connective tissues.

The intake of Calcium together with Vitamins C and D can provide essential nutrients to prevent cartilage and bone damage. Proper iron intake may also keep bone marrow healthy.

These and other simple steps can dramatically increase your chances of living a more active life in old age.

Ref: 1) www.about.com: Arthritis, 2) www.mitamins.com/articles/arthritis/index.html