Hi There!

Welcome to Issue #3 of Vibrant Living. It looks like summer has finally arrived, and with the warmer weather and summer growth comes allergies. This month, Robin Walsh, ND looks into allergies, and how a naturopath can help you alleviate the suffering.

As we all know, a Canadian summer would not be complete without one thing -- BUGS! Robin goes in depth on products containing DEET, their negative effects, and outlines safe alternatives that you can use.

For all you athlete's out there, whether you are a weekend warrior, or a competive athlete, Sarah Heipel, CPT provides some great information on what ours bodies need to improve our health, energy levels and performance.

For all you new subscribers (and old), the past issues of Vibrant Living are now online here for your reading pleasure.

Feel Happy and Healthy this Summer with Naturopathic Care.

Runny nose, itchy eyes, sneezing, stuffy head….sound familiar???
Well, you are not alone as more than 60 million people in North America suffer from seasonal allergies each year. The term allergy comes from two greek works meaning altered reactivity. This means that an allergy is an adverse response to a substance felt by some people but not all people. The problem in studying allergies is that the same substance can cause different reactions in different people and yet no reaction in the majority of people. For example, pollen causes some people to have itchy eyes and some to have headaches, however not everyone in Canada is allergic to pollen.

In 1926 European and American Allergists decided to limit the definition of allergy to only immunological types of reactions. This was reinforced in 1967 with the discovery of IgE, the first recognized antibody involved in immune type reactions. The problem is that many times food sensitivities will not produce an IgE reaction even though they produce multiple symptoms in the body. These symptoms could include bloating, gas, irritability, headache, dark circles under the eyes, puffy eyes or skin rashes to name a few.

What happens in an allergic response is that the allergen enters the body and is recognized as foreign. The IgE then binds to the antigen and causes the release of something called histamine. This then spun into the creation of antihistamines, which work by interfering with various chemical reactions that normally occur in the body. These drugs relieve symptoms by preventing histamine from being released from certain cells in the body. The problem is that whenever you block a naturally occurring process it does not come without side effects. The most common side effects that occur with antihistamines include drowsiness, and dry mouth, nose and throat. The less common side effects can include blurred vision, dizziness, loss of appetite, nausea, upset stomach, insomnia, anxiety and headache. However getting well from an allergy is more than controlling and relieving the symptoms it is figuring out why the body is having this "adverse reaction".

While it is true that allergies have a huge hereditary component many times things like poor digestive function, food allergies, stress and frequent illness can exacerbate allergic symptoms. By addressing these concerns you can help to minimize the effects that seasonal allergies have on your system. Naturopaths look at the body from a holistic point of view, meaning that each system and organ is related and contributes to your health or disease picture. Therefore, there is no way that your allergies will improve if your whole system is not being addressed.

Many people will tell you that it is not possible to cure allergies, however hundreds of people have recovered from allergies and now lead an allergy free life.

I will leave you with this quote from Dr. William Philpott; "We must always keep in mind that the greatest enemy of science, or any discovery of truth, is a closed mind. Accordingly, we should continue to seek the courage to ask impertinent questions which shake out complacency and challenge our minds to look deeper into the great mystery of the human body."

Our bodies are built and repaired with the foods that we eat. These foods play a huge role in determining our health, our level of energy, and our performance in sports and exercise. Applying proper nutrition is the key to optimizing our physical potential.

The Macronutrients: Carbohydrates, Proteins and Fats.

Carbohydrates - the main fuel for exercise

• If you think of your body as a high performance car, carbohydrates are the high octane fuel
• Choose complex carbohydrates that are less refined as they are higher quality fuel.
• Main sources include grains, breads, pastas, fruits, and vegetables
• Carbohydrates are stored in the liver and in the muscles as "Glycogen", where it can be used for blood sugar control and energy for exercise
• Glycogen is the primary fuel used to sustain anaerobic or high intensity exercise
• The term "bonking" or "hitting the wall" refers to glycogen depletion
• Muscle tissue can only store enough glycogen to sustain 90 min. of high intensity exercise. Therefore it is the limiting fuel for endurance exercise.
• We need glycogen to utilize body fat for energy. (Candle analogy)
• Glycogen takes 24-48hrs. to fully replenish

ATHLETES NEED TO EAT A HIGH CARBOHYDRATE DIET!

Proteins - build and repair muscle tissue

• Proteins are needed for muscle growth and are essential to the diet for repair of cells, and for the production of hormones, enzymes and DNA.
• Proteins will be used by the body for energy during high intensity exercise if glycogen stores are depleted
• Calculating your protein needs- identify yourself in one of the following categories and then complete the equation:

Body weight X Activity factor = required grams of protein

• Choose a variety of lean sources of complete proteins (contain all of the amino acids necessary to maintain normal growth and body weight) eggs, milk, milk products, fish, and some vegetable products such as soybeans.

Fats - a concentrated source of energy

• Burned mostly during low level activities (sleeping, reading) and low level exercise (distance running, gentle cycling)
• Fat intake should generally be limited to 25% of total calories and are best consumed as the Essential Fatty Acids (found in flax seeds, vegetable oils, avocado, nuts, fish, etc.)

What To Eat Before And After Competition or Exercise

Pre-exercise Eating Guidelines

• Choose foods high in carbohydrates, moderate in fiber, and low in sugar. (whole grain products like breads, pitas, low fat muffins, warm or cold cereals, bagels, pasta, potatoes and fruits
• Your pre-exercise meal should contain some protein if eaten more than 2 hours before exercise
• Choose low fat foods
• Maintain adequate fluids throughout the day. Be sure you are well hydrated before, during and after exercise. Drink 500ml of fluid 30-60min before you exercise

Eating During Exercise - to increase endurance

• Consume 0.7-1.0g carbohydrate per kg bodyweight per hour during exercise
• Start consuming carbohydrates after the first 60-90 minutes of exercise
• Common foods used to supply 30g; ½ bagel, med. banana, ¼ raisins, 2 fat free fig bars, homemade sports drink (500ml water with 5tsp honey, 1/8tsp salt)

Post-exercise Eating Guidelines

• Consume a high carbohydrate (min 50g), moderate protein snack immediately after completion (15-30 min is optimal)
• Drink Water to replenish sweat losses and help circulation to carry lactic acid away from the muscles
• Eat a balanced meal within 2 hours of completion
  

We are heading into the summer season, which means camping, sporting events, outdoor activities and………..BUGS!!!

Many of the mosquito repellants on the market contain DEET, which can have serious health side effects. DEET has been proven to enter the bloodstream through application to the skin, and while many people use DEET-based products without incident, others have suffered side-effects ranging from rashes and hives to uncontrollable twitching and muscle spasms to death. Children seem especially susceptible to DEET problems.

The biggest media jolt came when ABC's PrimeTime Live did a twenty-minute segment on DEET. PrimeTime's report focused on particularly dramatic incidents that highlight the dangers. The program told the stories of Tim Christiansen, who at 26 years old died after using DEET twice one summer day in 1994; on Elijah Harrison, an 8 year old boy who's mother sprayed him with a 25% DEET product once a day for two days - he still suffers from seizures; and on workers in the Everglades National Park who experienced rashes, dizziness and numbness of the lips after using a DEET repellent.

These are obviously extreme cases, and in certain situations products containing DEET may be appropriate, however there are alternatives for day-to-day situations.

There are many companies that now produce DEET free products. A good one to check out is Buzz Away by Quantum health (http://www.quantumhealth.com)

The other options are to use "Skin-So-Soft" or mix mint oil, cedar wood, and citronella in equal parts and combine these - then combine the same amount of rubbing alcohol in a spray bottle.

1 large seedless orange, peeled and chopped
1 cup fruit juice (calcium fortified if possible)
½ cup strawberries (or other fruit)
4 ounces soft tofu
3 tbsp maple syrup
1 ½ tsp vanilla

In a blender, combine all ingredients. Blend on high for 30 seconds. Refrigerate until cold or add crushed ice and serve immediately. Makes 2 ½ cups.

This great receipe is from "Calci-Yum!" by D & R. Bronfman.

We will start with the workout portion that consists of 1hr of exercises that anyone can do with an exercise band. The last hour will be devoted to putting back into your body some of the nutrients and energy that we burned off with the band, with some nutritious, great tasting food. We will have recipes on hand that you can take home with you after you've finished your full dinner menu. While you are eating, we will deliver a seminar on healthy eating and lifestyle changes.

When: July 13th and July 27th, 2004 @ 6pm
Where: City Hall, Waterloo, ON
Cost: $30 per person (this is a savings of $55 over the cost of a personal training session and meal purchased separately)
What to Bring: Wear clothes that you can exercise comfortably in and make sure you bring your appetite.

If you are interested in registering for this exciting and informative session, email Robin using this link as soon as possible as spaces are filling up quickly: robin@robinwalshnd.com