news Back to School Issue 2 2013 Recipes: How to be Irritatingly Smart Select Nutrients for the Care and Feeding of the Brain Healthy meals made easy P.11 Back to School Nutrition Help Your Child Prepare for Back to School Creatine 101 Everything you need to know about this performance enhancing supplement Plus! Ten Foods to Feed Your Brain and be Rewarded! P.5 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. Vinpocetine: 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: 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 focus. 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 histamine. 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: Moisturizes and rejuvenates skin Lubricates and cushions joints Smoothes premature lines/wrinkles 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 function. 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 nuts. 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 source. 4. Nuts: Nuts contain protein, high 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 fresher 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 brain-boosting food lists. Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. 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 SCHOOL BEING JUST AROUND the 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 WHEY, NATURAL WHEY, VEGAN and VEGETARIAN. There are even GLUTEN 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 work! SCHINOUSSA PROBIOTIC WHEY 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 AND BENEFIT from! 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. statcan.ca/english/research/82-620-MIE/2005001/articles/ adults/aobesity.htm 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 CREATINE IS A NATURALLY OCCURRING amino acid (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 Complete 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 and minerals like 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 1.800.663.4163 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.” http://cfprod.mccormick.com/msi2prod/assets/ Pengelly%20J%20Med%20Food%202001%20 e-pub.pdf 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 same cardiovascular 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”. http://www.sciencedirect.com/science/article/pii/ S0166432813000417 http://www.ingentaconnect.com/content/maney/ nns/pre-prints/1476830513Y.0000000055 Recipes | 11 Steamed Beetroot and Goat Cheese Salad (Recipe provided by Flora) Salad: 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 1 3-4 tbsp 2-3 tbsp 1 tsp hemp seeds water chia seeds ripe pear, cored and chopped raw cacao powder honey or agave nectar vanilla powder (optional) Directions: 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 Vinaigrette: 2 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 Directions: 1. Steam beetroof until tender, about 15 minutes. 2. While beetroot is cooking, whisk together ingredients for the vinaigrette in small bowl, and crumble cheese. 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 12 | News NATURE’S SOURCE COLOURING CONTEST Scotiabank Marathon October 18-19 Direct Energy Centre Enter for a chance to win a kids backpack full of children’s products! Zoomer Show October 26-27 Direct Energy Centre Women’s Show November 1-3 Metro Toronto Convention Centre See in store for contest details. Prize may not be exactly as shown. For the most up to date listing of Nature’s Source events, visit: www.natures-source.com/events.php For a listing of Nature’s Source in-store demos, visit: www.natures-source.com/in-store-demos.php Nature’s Source is your trusted dispensary for The information contained in this newsletter is for personal interest only; it is not intended for diagnosis or treatment of any condition. Readers are always encouraged to seek the professional advice of a licensed physician or qualified health care practitioner for personal health or medical conditions. Written, edited, and designed by Nature’s Source Staff Sanjiv Jagota, Publisher | Robert McMaster, Editor | Andrea Krones, Design natures-source.com Oakville 2391 Trafalgar Rd #6 905 257 1655 Mississauga 5029 Hurontario St #2 905 502 6789 Toronto 40 Ronson Dr #2 416 242 8500 Maple 2943 Major Mackenzie Dr #7 905 303 7717
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