May 17,2013
Happy Bowel Breakfast Cereal
Your digestive health is of high importance to your overall health. We can put the freshest organic whole foods into our mouths, but if we can’t break that food down to its nutrients and absorb them through the digestive lining and into our bodies, we’re missing out on much of their value. Your colon is responsible for the excretion of many of our toxins, hormones, and other wastes via stool. So if your stool is regular – that is, a bowel movement 1-3 times a day, with form but not hard, and with ease of passing, it’s a good sign that you are able to get those wastes out of your body. Because if they are not going out, then they’re still in, and your body may have to deal with them over and over and over. More work, less benefit.
Colon Health
One of the 5 pillars for colon health is, of course, fibre. Although fibre is not assimilated into the body it creates bulk in our stool to aid in the removal of these wastes. Fibre can also provide fantastic benefits for our blood sugar, as it helps to slow down the release of sugars into our blood stream. Aiming for more fibre in our diet does not mean adding more products like All Bran Buds or Metamucil. All plant foods have fibre - it is a vital component of their cell walls - so start by adding more vegetables, fruits, beans and legumes, seeds, nuts, and whole grains. That change alone may work wonders for your regularity.
Cereal Mixes
There are whole foods based products on the market that can be very beneficial to our colon health and function. For example, cereal mixes like Holy Crap or Qi’a are mixtures of seeds, grain-like seeds, dried fruit, and spices. When added to a little milk substitute or organic yogurt, they feel filling and can be an aid to your digestive health. Both of these brand-name products contain chia seeds, which are native to southern Mexico and Guatemala, and are a good source of omega 3 fatty acids. Chia is quite mucilaginous – it becomes slimy - when soaked in liquid. This slimy factor does a great job at coating the digestive tract, aiding in healing and repair. The fibrous slimy mass is also a great binder of toxins, helping to remove them from the body via our stool.
The bulking stool cereal mixes can be a bit pricy when purchased off the shelf but quite reasonable when you make your own. Keep it in a glass container in the fridge to better protect the oils in the ground flax seeds. For breakfast or a quick snack, add a little milk substitute and perhaps some raw honey if you are craving more sweetness. Simply satisfying!
Ingredients
1 cup buckwheat
1 cup chia seeds
¾ cup hemp seeds
½ cup flax seeds, freshly ground
1/3 cup dried apple, chopped
1/3 cup unsweetened coconut
½ cup raisins
½ cup walnuts
2 tbsp cinnamon
Directions
Mix all ingredients (organically grown when possible) in a glass container. Store in fridge. Feel free to substitute – vary your dried fruit or substitute with other nuts and seeds.
Have 2 or 3 tbsp as a serving. Serve with milk substitute, organic yogurt, apple sauce, or about a ¼ cup warm water and let sit around 5 minutes. Sweeten if desired with raw honey or maple syrup.
May 04, 2013
Barefoot running: Is it for you?
The jury is still out on the benefits of running barefooted, or wearing the new style of minimalist running shoes (such as footwear that has “fingers” for the toes).
Our understanding of human biomechanics is constantly evolving, and we are learning much about footwear for active people. We do know footwear protects the feet from cuts and abrasions, and offers the shock absorbency we no longer have on many running surfaces (concrete, etc.). Footwear can also offer support to the feet and ankles.
However, barefoot running advocates say footwear limits the natural motion of each joint during the regular gait cycle, and can increase the incidence of problems to the knees, ankles, hips and back. Since footwear was designed by humans, this certainly is believable. Wearing shoes has trained us to use mostly the larger muscles of the legs, leaving several smaller muscles much weaker. However, more research is needed to determine if barefoot running really does prevent injuries.
If you are thinking of becoming a barefoot runner, be aware you may be at an increased risk of injury until your unused muscles accustom to running without shoes. Stretching and strengthening exercises should be followed along with a gradual transition into using your new minimalist shoes or going barefoot.
Barefoot runners should also consider the terrain – you’ll have to be sure your running surface is free of sharp objects, and be cautious of bacteria on the surfaces of floors and exercise mats in the gym. If you decide to continue running on hard unnatural surfaces, blisters, calluses and sink abrasions will be a concern. The friction on hard surfaces is much greater against your bare skin than it would be on grass or dirt.
Diabetics have decreased sensation in their feet, and should avoid barefoot running, as they may not be aware of an injury.
Barefoot running is also a popular spiritual practice. Many believe our modern lifestyle (wearing shoes, walking on and being surrounded by concrete) interferes with our connection to the subtle but ever-present energy of the earth. In his book Earthing, Martin Zucker, says the flow of the earth’s electric energy through the physical body has been scientifically proven to promote healing and create a deep sense of well-being. Going barefoot is one technique for
“grounding” us to this healing energy.
Progress slowly to using minimalist shoes or running barefoot. Start by walking barefooted, alternated with short runs. Gradually lengthen the running while decreasing the time walking. Your feet have been bound for many years in running shoes. The weakened muscles deep in the foot, along with changed biomechanics, could take months to adapt.
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for 30 years. Visit www.artnews-healthnews.com
April 04, 2013
Breast Cancer: Men get it too
“Breast cancer in men? You’re kidding, right?” That’s the usual response when the topic comes up. Many don’t realize men can also get breast cancer.
It’s not just a female disorder. Men have breasts too, although it is rare for them to develop cancer in their breast tissue (less than 1%). Males of any age can develop the disease, but it’s more commonly diagnosed in men over 60.
Men have very little fat around their breasts, so a lump is easily detected. Unfortunately, men don’t think to check for lumps or be concerned with them, believing breast cancer is only a woman’s disorder.
Men can develop all the types of breast cancer women get. However, the most frequently diagnosed breast cancer in men is in the breast ducts (ductal carconoma). Common symptoms include a painless lump in the breast area and a discharge from the nipple. The Canadian Cancer Society assures these symptoms aren’t always due to breast cancer, but a visit to your doctor is certainly advisable.
Risk factors for male breast cancer include family history, carrying the BRCA2 gene mutation, occupational factors or exposure to chemicals and radiation, taking estrogen for other disorders, and a very rare disorder called Klinefelter’s Syndrome (having an extra X chromosome in all body cells.)
It is recommended men do self-examinations, just as women do, and have regular physical checkups. And if you find something strange don’t ignore it. Early detection is crucial.
The Canadian Cancer Society’s CancerConnection Program (1-888-939-3333) is a service that matches trained volunteers with those who’ve had a similar cancer experience. Even though male breast cancer is rare, there are male volunteers who have survived breast cancer. Unlike women, most men just don’t share: They generally don’t like to talk about personal issues, choosing instead to bury themselves in their misery. But support is vital in recovery; physically and mentally. Support offers a sympathetic ear as well as information to empower and educate men about the disorder.
For more information on breast cancer in men visit www.cancer.ca
Eve Lees is a health writer for several publications and has been a Fitness, Nutrition & Wellness Counsellor for 30 years. Visit www.artnews-healthnews.com
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