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Hello again from Align Nutrition! I hope everyone is getting into the spring and summer season that is upon us. It’s a time of cleansing, renewal, and growth. Also it’s a time to let go of old habits and create new, healthy ones. This month’s newsletter is going to help you do just that – create some new awareness so you can make healthy choices this summer.

We’ll be discussing
• The Sun – it makes plants grow, but what does it do for us?
• Sugar – this very prevalent ingredient is very detrimental to our health. But for those with a sweet tooth, there are great natural alternatives. Also learn about some not-so-great alternatives.
• Upcoming Events – there are some cooking classes coming you won’t dare miss!
• Recipe of the Month – the intriguing vegetable that is rhubarb is featured in Rhubarb Blueberry Crumble.

Hope you enjoy!

National Sun Awareness Week May 29 – June 4
We know that plants need sunlight to grow via photosynthesis, so why would we think it does not have any impact on us? We’ve been told to wear our sunscreen, our sunglasses, and long sleeve clothing to keep the ‘harmful’ effects of the sun’s rays away. Now even the Canadian Cancer Society is saying a little bit of sun is required for good health.

Vitamin D, often called the ‘sunshine vitamin’, is produced on our skin from sunlight. Vitamin D is required for growth in children, the nervous system, heart function, and normal blood clotting. Most discussed is its function in the proper absorption and utilization of calcium and phosphorous – it regulates calcium and phosphorus levels in our bones.

According to Dr Joseph Mercola on his website www.mercola.com, “optimizing your sun exposure and levels of vitamin D may, indeed, be one of the most important physical steps you can take in support of your long-term health”. He states that Vitamin D helps us by -
• Protecting against multiple sclerosis (MS) and other autoimmune diseases like rheumatoid arthritis. (It is important that anyone with these diseases should regularly have their levels checked to make sure they are optimum.)
• Prevention and treatment of diabetes, type 1 and type 2.
• Signaling colon, breast and prostate cells to stop growing and eventually succumb to programmed cell death.(www.mercola.com)

The Canadian Cancer Society released an announcement for Sun Awareness Week about the pros and cons of sun exposure and their recommendations for getting proper amounts of Vitamin D. They suggest short periods of unprotected sun exposure; eating Vitamin D foods like oily fish (mackerel, salmon, herring, and sardines), eggs, butter, and liver; and supplementation in winter months.

There are other reasons to get some unprotected sun time daily. Letting the sun fall onto unprotected eyes allows it to reach the pineal gland of your brain, and helps reset you internal clock and rejuvenate your mind and body. Sam Graci, author of ‘The Path to Phenomenal Health’ says “sunlight is every bit as central to your health and well-being as proper nutrition, deep breathing, clean water, deep sleep, and exercise”. He also states that daily exposure to sunlight is very beneficial in the fight against depression and SAD (seasonal affective disorder), particularly in the winter months.

Some more good sun reading –
The Dangers of Artificial Tanning
Critics Now Accept the Sun as Your Healthiest Source of Vitamin D
The Dangers of Sunscreen

So what to do? Studies have not yet shown exactly how much unprotected sun exposure is optimal for vitamin D production. Experts are saying anywhere from 5-30 minutes, in non-peak hours of the day should be sufficient. The rest of the time wear protective clothing, a wide brimmed hat, and if you do choose to wear sunscreen, please go to your health food store and purchase one containing zinc dioxide. This is less harmful for your body than the nasty barrage of chemicals found in drug store brands. (The chemicals make their way into your body the same way that vitamin D does – through the skin and into your blood stream. You would get less in to your body if you ate your sunscreen instead!) The best way to protect your skin from sun damage is to protect it from the inside out – with water and essential fatty acids, particularly omega-3. When our skin is well hydrated and built of the proper fats, it can defend itself naturally. Omega-3 fats can be found in fish and flax seeds (grind please). It is just as important to reduce the amount of omega-6’s eaten through hydrogenated and trans fatty vegetable oils. Cut out fried foods, margarine, vegetable oils, and anything that has hydrogenated oils or trans fats on the label. So get out for a little bit of sun daily to improve your mood, your bones, and your well-being! Enjoy it while it’s here!

Sugar – Ahh, Honey, Honey!
Sugar – it’s everywhere. It’s in our food, it’s in our beverages, it’s in our medicine. One can of pop has several tablespoons-full of sugar in it – and who just drinks a small 355ml can anymore! The average North American eats his weight in white sugar every year! If it’s everywhere, that means it must be safe, right? Hopefully by now you’ve come to realize that not everything available on the market is ‘good’ for you. So let’s talk about sugar.

Sugar is from the cane plant, but the white table sugar we get in so many foods is refined – the cane juice is extracted and the bulk and fibre are left behind, resulting in white granulated sugar. But what is left behind in that bulk and fibre is everything your body needs to break the sugar down in the digestive tract. For instance, 99% of the magnesium, 98% of the zinc, 93% of the chromium, and 93% of the manganese is left behind when sugar is refined. When you eat refined sugar it does not contain those minerals to help it break down in your body – so it robs them from your cells.

This lack of minerals, vitamins, and fibre can lead to a host of diseases and problems in the body related to sugar consumption, including -
• Hypoglycemia
• Diabetes
• Cavities
• High Cholesterol
• Obesity
• Indigestion
• Nervous System Disorders
• Mental Illness
• Candida albicans Overgrowth
• Stress and Adrenal Burnout
• Irritable Bowel Syndrome
• Constipation
• Depressed Immune System
• Cancer
Read more about the many dangers of sugar in ‘Sugar Blues’ by William Duffy, or at www.mercola.com/article/sugar/dangers_of_sugar.htm.

Sugar is disguised under many names on packaging labels. A friend of mine told me that Oprah says to make sure the top 5 ingredients on a label don’t contain sugar. But when we went through the label on her Quaker Yogurt Covered Chewy Granola Bar, yes, sugar might not have been in the top 5, but we found 15 different sources of sugar on the label! Do you think if we added these together that sugar would be the number 1 ingredient in the ‘healthy’ option of a granola bar? Yes indeed! Label reading is so important – this is the only place where ingredients can’t hide (as easily). For instance, one might think that Voortman’s Flax Oatmeal cookies would be good for you (or at least a bit better) because the label show that they contain beneficial flax seeds. But the amount of sugar found in the cookie is just as much as a regular cookie – you’re not doing yourself a favour by eating it! All things organic aren’t all their cracked up to be either – Organics Chocolate Chip Cookies still contain lots of organic sugar, organic brown sugar, and organic molasses (better than a regular chocolate chip cookie, but still not good for you!)

Sugar can be found under the following names – barley malt, brown sugar, caramel, corn syrup, corn syrup solids, demerara sugar, dextran, invert sugar, lactose, malt syrup, maltose, mannitol, maple syrup, rice syrup, dextrose, fructose, glucose, glucose solids, golden sugar, sorbitol, sucrose, torbinado sugar, xylitol, and yellow sugar. Anything that ends in an –ose is a sugar – take that fact to the grocery store with you when you are reading labels before the food goes in to your cart. (Read more on label reading.)  Sugar is found in the craziest places – cough syrup, seasoned and luncheon meats, table salt. Here are a few other places you might not think to look.

- breads, cakes, candy bars, canned fruit, carbonated beverages, cereals, chocolates, cookies, desserts (most), doughnuts, fruit drinks, fruit juice, fruit snacks, honey, ice cream, jams, jellies, maple syrup, marmalade, milkshakes, molasses, pastries, raw sugar, soft drinks, sorghum, syrup, table salt, luncheon meats, ketchup, salsa, pasta sauce, salad dressing, sauces, soy sauce

So you’re probably pretty depressed at this point – all you favorite foods are contaminated with the nasty white stuff. But there is hope – great natural, whole sweeteners can be used in replacement of refined white sugar. Stevia, agave syrup, molasses, maple syrup, unpasteurized honey, raw cane sugar (sucanat), rice syrup, and natural fruit juices all make great replacements for refined sugar. (See specifically how to substitute sugar.) In this month’s recipes and others found under recipes, all recipes use natural sweeteners. Most natural sweeteners still can have an effect on your blood sugar, so remember – even naturally sweetened foods should be a treat, not a staple. Artificial sweeteners are just that – artificial. These are not a good alternative from a holistic point of view. Read more about artificial sweeteners , and info on Splenda and Aspartame under Worth Reading. You may pay more attention to that can of diet ice tea or stick of chewing gum.

So take this little challenge. Try to go for 2 days without eating any white sugar. Be sure to read all your labels for any of the above lists of synonyms. It is quite possible to do, but takes some initial effort in the grocery store to avoid those with refined sugars. See how you feel – the first day you may feel a little cranky, groggy, fidgety – like you are craving the white stuff. If you stay off it long enough, you will feel 100x better – and your body will thank you! And if nothing else, you will be more aware of the sources and quantities of sugar that is going in to your body and that of your kids or grandkids.

Upcoming events you don’t want to miss!
Guilt-Free Entertaining
A Saturday morning where you learn the basics of nutrition, receive and make healthy entertaining recipes, and then eat the fruits of your labour for lunch? Who wouldn’t want to sign up now!
• NEW DATE! Saturday June 3 ~ 10am – 1pm
• $45 per person (bring a friend – $30 each!) ~ includes lunch and recipes
• At Kinexions Holistic Health Studio –970 3rd Ave W Owen Sound
• Sign up at www.alignnutrition.com, email info@alignnutrition.com, or call (519) 270-2794 to reserve your place.

Gourmet Garden Grilling
BBQing isn’t just about the beef! Learn new recipes that incorporate summertime cooking with eating whole, delicious foods, and good times with friends and family!
• NEW DATE! Saturday June 24 ~ 10am – 1pm
• $45 per person (bring a friend – $30 each!) ~ includes lunch and recipes
• At Kinexions Holistic Health Studio –970 3rd Ave W Owen Sound
• Sign up at www.alignnutrition.com, email info@alignnutrition.com, or call (519) 270-2794 to reserve your place.

Spots are filling fast for both these sessions – book now!

Align Recipe of the Month
Rhubarb Blueberry Crumble

Rhubarb is growing rampant at our place – take the time to enjoy this great natural resource for dessert! Only the stalks are edible – the leaves and roots contain oxalic acid, which can be poisonous. Cook the stalks of this vegetable in desserts for a little variety in your diet. For more recipes, info, and facts about rhubarb (like how to dye your hair with it, clean your pots, or make rhubarb soup), visit the extremely informative rhubarb website www.rhubarbinfo.com for all your rhubarb needs.

Topping
1 cup oats (not instant)
¼ cup honey, agave syrup, or sucanat (dehydrated cane sugar)
3 tbsp ground flax seed (get whole seeds and grind in a coffee grinder)
3 tbsp kamut, brown rice, or spelt flour
4 tbsp chopped walnuts and pecans
1 tsp cinnamon
¼ cup butter, softened or melted

Filling
2 ½ cups rhubarb, sliced into ½ inch pieces
2 ½ cups fresh or frozen blueberries
1/3 cup honey, agave syrup, or sucanat (dehydrated cane sugar)
1 ½ tbsp arrowroot flour, tapioca, or other thickener
½ tsp cinnamon

Preheat oven to 350oF. To make topping, in a bowl combine oats, sweetener, ground flax seeds, flour, nuts, and cinnamon; mix well. Work in butter with a fork or fingertips until evenly distributed and all the dry ingredients are moistened.

To make filling, in a 6 cup (1.5 L) baking dish, toss together rhubarb, blueberries, sweetener, thickener, and cinnamon. Sprinkle topping evenly over fruit. Bake for 35 to 40 minutes or until fruit is soft and topping is golden brown.

Adapted from ‘The Enlightened Eater’s Whole Foods Guide’ by Rosie Schwartz.

Nutritional Value of Select Ingredients

Rhubarb – This plant is actually a vegetable, but the stalks are easily incorporated into desserts with a little sweetener. It is a good source of fibre, calcium, potassium, and phytochemicals.

Blueberries – A king in the nutrition world, these berries contain one of the highest amounts of antioxidants of any fruit or vegetable. A great source of vitamin C and fibre as well, blueberries protect against age-related conditions like Alzheimer’s disease, help improve vision, and normalize the bowels.

Oats – A great source of complex carbs, high in protein, and fibre. They help normalize blood sugar levels, and are good for a sluggish thyroid. Oats are high in tryptophan, iron, and phytochemicals.

Whole grain flours – The risk of diabetes, heart disease, stroke, and cancer can be reduced by simple changing from refined to whole grains. They are high in chromium, vitamins, minerals, protein, and fibre that are lost in the process of refining.

Flax seeds – are a great laxative, and are high in essential fatty acids (EFA’s) (when ground or chewed). They are full of anti-cancer lignans and phytoestrogens.

Pecans – Very high in natural fats, these tasty nuts have been shown the help lower LDL cholesterol. They are also high in potassium, vitamin A, and fibre.

Walnuts – contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are high in protein, fibre, minerals, and vitamins.

Cinnamon – has antiseptic properties, is a digestive aid, has anticancer properties, and is beneficial for the heart, lungs, and kidneys. It also helps lower blood pressure and makes insulin more efficient.

Look for more recipes at www.alignnutrition.com/recipes.php. There’s a great new one from Allegria Nutrition called Allegria’s Chocolate-y Chocolate Cake! No more guilt required!

Enjoy your day and your life!
I hope this information has been of help to you and your loved ones. A great way to inform your family or co-workers without pushing them is to print off this newsletter, or recipes and articles from the website and leave them where they will be seen. Passive assistance in their health quest is good for your karma. Don’t forget the upcoming sessions if you live in the Owen Sound area. If you don’t, get a bunch of friends and family together and invite me over for a cooking house party. If you have comments or questions about our newsletter or services, please email ange@alignnutrition.com.

Yours in health and wellness,

Ange

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