Dr. Scarlett Cooper, Naturopathic Doctor
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Sunscreen, Skin Cancer, and Vitamin D

8/5/2015

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Q:  I’ve heard that sunscreen can contain harmful ingredients.  Should I be concerned?

A:  Since sunscreens are promoted to protect the skin, it may come as a surprise that many of their ingredients are linked to potential hormone disruption, cell damage, and increased risk of skin cancer.  When choosing a sunscreen, key ingredients to avoid include oxybenzone, retinyl palmitate (vitamin A), and parabens.  Safer ingredients to choose are zinc oxide and titanium dioxide, which are mineral compounds that act to reflect, scatter, and absorb UV rays.

In addition, sunscreen inhibits the body’s natural production of vitamin D, a vital nutrient that plays a role in preventing skin cancer, among other benefits.  Diet, supplementation, and moderate sun exposure are appropriate ways to optimize vitamin D levels.

For more information, and to check the safety of your sunscreen, visit the 2015 Guide to Sunscreens from Environmental Working Group.

As seen in the Cloverdale Reporter...

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Health Benefits to Eating Seasonally

5/17/2015

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Q:  Are there any health benefits to eating seasonally?

A:  There is a host of reasons why eating food that is in season and grown locally is beneficial to the health of our planet.  Supporting local farmers also contributes to the economy of our community.  Less often addressed, however, are the health impacts on our body.


Food that is grown locally will be in season for the region where it is grown.  Modern technology and science allow us the luxury of importing and storing foods that do not naturally grow in our climate, such as avocadoes, bananas, and numerous other tropical fruits.  Even foods that are not exotic, such as apples, are often picked months before we actually consume them, and are allowed to slowly ripen in an environment called CA (controlled atmosphere) storage.  This process guarantees the availability of apples all year long.

This raises the question, does eating foods that are in season for the part of the world where we live have superior health benefits compared to imported foods?  The exceptional flavour of local food would suggest so, and the research confirms this; an extremely important factor affecting the nutrient content of produce is the amount of time that passes between when it is harvested and when it is consumed.  Browsing the average grocery store, there is an abundance of produce that has been imported from other countries and even other continents; days to weeks have passed from the time it was picked to its arrival on store shelves. 

Once harvested, nutrients start to break down.  Several studies show that some supermarket produce can have just half the amount of vitamin C and folate compared to produce that is freshly picked.  When you consume locally grown food that is in season, you have the luxury of gaining the full nutrient potential that these foods offer.  While this is a different luxury than being able to access the same foods all year long, eating seasonally can actually expand the variety of foods in your diet.  Explore the selection of local fruits and vegetables in the produce department, attend your local Farmer’s Market, and visit www.getlocalbc.org for a full seasonal chart.
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Sources:
http://www.omafra.gov.on.ca/english/crops/facts/12-045.htm
http://chriskresser.com/why-local-trumps-organic-for-nutrient-content/
http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods
http://www.clevelandclinicwellness.com/food/SeasonalEating/Pages/HealthyFoodSeasonBySeason.aspx

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Healthy Holiday Digestion

12/1/2014

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I'm so proud and excited to present my published article, Healthy Holiday Digestion, in the Choices' newsletter.  For ease of reading, the entire article is printed below the images - just scroll down.
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Hippocrates is known for saying ‘All disease begins in the gut’, and digestive symptoms are our body’s way of telling us that something is off balance.  To manage digestive discomfort and keep holiday spirits high, certain naturopathic approaches can be helpful.

Heartburn

While there are many food triggers for heartburn, it is not always clear what is causing this unpleasant sensation.  Particularly during the holiday season, a common trigger is not necessarily a specific food but rather the large size of the meals that we enjoy.   It is also a common myth that heartburn is caused by excessive stomach acid, when in fact many cases are due to insufficient stomach acid.  The lower esophageal sphincter (LES), which normally prevents food from travelling upward, is sensitive to acid and stays closed when acid is increased, such as after a meal.  If a person has low stomach acid, the LES becomes slack, allowing food to travel upward and cause heartburn.

Bloating

It is no surprise that feeling bloated is more common during the holidays, since eating quickly and having large portions are major causes of bloating.  Rich and fatty foods are another trigger.  Fat increases the time it takes to digest a meal and results in food remaining in the stomach for a longer period of time.  In some people, food sensitivities can cause bloating.  Two common culprits are gluten and dairy, which are abundant in traditional holiday meals.

Stomach discomfort

Stomach pain after eating is a common occurrence during the holidays, and can be due to many factors, including overeating, food sensitivities, and stress.  The connection between our brain and digestive system, the ‘gut-brain-axis’, illustrates the effect our mind can have on digestion, and vice versa.  Stress and anxiety can be the cause or the result of disrupted digestive processes.

Treatment

Identifying the cause of digestive trouble is the best place to start in preventing discomfort.  For some, stress management is important over the holidays; techniques such as deep breathing and eating mindfully can help us slow down and reduce overeating.  Simple strategies to optimize digestion include squeezing lemon into drinking water and taking diluted apple cider vinegar with meals.  Probiotics and fermented foods can help optimize gut flora, and bitter herbs and digestive enzymes can also improve digestion. 

Certain herbs can be very soothing after eating; try herbal tea rather than a second glass of eggnog.  Ginger is excellent at helping relieve nausea and an upset stomach.  Peppermint and fennel soothe digestion after a meal, and cinnamon aids digestion while adding a pleasant holiday spice.  For some people with digestive concerns, working with a naturopathic doctor for overall support is a smart solution to effectively treat you as an individual.

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Wholesome Birthday Apple Pie

12/15/2013

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"An apple a day keeps the doctor away."
Picture4 candles to represent 64 wholesome years of life!
Last weekend was my Dad's 64th birthday!  I hope he's okay with me revealing his age.  My dad is one of the most influential people in my life, and I was so happy to be able to celebrate his birthday with him this year. 

The last time I was in town for his birthday was in 2009 for his 60th, before I moved out east.  It's certainly been awhile, so I figured I had to somehow make up for lost time.  Solution?  I made him his favourite dessert - apple pie!

Now this isn't just any apple pie.  As I was growing up, the first and foremost requirement of a dessert for dad is that it's sugar-free.  Since apples have some of their own natural sweetness, we're off to a good start!  Next criteria, a more recent realization on his part, is that he does much better following a gluten-free diet.  Having been strictly gluten-free in the past myself, and continuing to be mostly gluten-free now, I felt this didn't present too much of an issue (Especially since Thanksgiving, when I made a fantastic pumpkin pie with the Sweet & Salty Spiced Pecan Crust from Oh She Glows - this really boosted my confidence in making gluten-free pie crust!).  The final bit of criteria for my dad's birthday pie was for it to be dairy-free; not essential for him, but important for me so that I could enjoy it with him!

So, a sugar-free, gluten-free, dairy-free apple pie?  Is this actually going to resemble apple pie when it's done??  I wasn't too worried about it.
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Sneak peek: fresh from the oven!
As for apples themselves, the old adage goes, "An apple a day keeps the doctor away."  How much truth is there to this statement, anyway?  Actually, apples are rich in antioxidants, phytonutrients, and dietary fibre, and may reduce the risk of cancer, hypertension (high blood pressure), diabetes, and heart disease.  They are also protective against neurotoxicity and stroke, and may help to lower LDL ('bad') cholesterol.

One additional note - apples are an important fruit to consume organic, as they rank highest in pesticide residue of all produce, according to Environmental Working Group.  To read my posting about pesticides on produce, click here.

Enough on the health benefits - let’s get started!  This recipe is adapted from Jules’ Fuel (blog of a nutrition consultant, life & health coach); when I saw that the crust featured ground nuts instead of gluten-free flour, I knew we were off to an excellent start in both the taste and texture departments!

The crust was the first task.  This nut crust features ground almonds as the main ingredient, and an egg to hold it all together.
Picture 'Pat-in-the-pan' pie crust, gluten- & grain-free version!
Crust Ingredients:

2 cups of almond flour

1/8 teaspoon salt


1 egg
2 tablespoons coconut oil, melted

Combine almond flour and salt in a large bowl.  Add egg and melted coconut oil and mix well to form dough.  Press dough firmly and evenly into the base and sides of a 9” pie dish.  Using a fork, poke a few holes into the crust before baking.  Bake at 350 degrees for 10 minutes.

Next step – the juicy, spiced apple filling.  No wonder this is dad’s favourite dessert!  I did some research into the best apples for apple pie, and honestly, for the most part it seems to be up to personal preference.  For this pie, I decided to use a combination of Fuji (my favourite apple for eating out of hand) and Pink Lady.  Both are sweet, juicy, and delicious.  Other apples that do well in pies are the classic Granny Smith and Honeycrisp (another of my favourites!).  It's best to avoid apples with flesh that breaks down during baking, such as McIntosh and Red Delicious.  It’s hard to go terribly wrong with your apple choice, but these general guidelines will help to prevent a mushy pie.  If you’d like a more in depth discussion of choosing the best apples for pie, read here.

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Filling Ingredients


4 large apples
1 tablespoon vanilla
 extract
2 tablespoons lemon juice

2 tablespoons coconut oil, melted

1 tablespoon cinnamon

1 teaspoon ginger
1 teaspoon nutmeg
1/8 teaspoon salt

Cut apples into thin slices, or smaller if preferred, and place in a large bowl.  Health tip:  Don't peel your apples - most of the fibre and antioxidants are in the peel!  Add the remaining filling ingredients and mix well to coat apples evenly.  Layer apple mixture evenly in the pre-baked pie crust.

And the glorious finishing touch – crumble topping!  This is my favourite way to complete a pie crust, as it takes advantage of the best of apple crumble and traditional pie crust.  Having this crumbly mixture on top adds incredible flavour and texture, and truly is the perfect finishing touch to any pie.

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Crumble Topping Ingredients 


1 cup coarsely ground walnuts

1/4 cup coconut flour
½ teaspoon cinnamon
1 tablespoon honey (optional)

Process walnuts in food processor or magic bullet, and mix with coconut flour and cinnamon.  Sprinkle the topping mixture on top of the filling, and add a drizzle of honey evenly on top, if desired.

PictureIn the oven, already looking good!
I drizzled honey on less than half of the pie - I didn't notice it made much of a difference to the flavour.

Bake at 350F for 1 hour.  Allow to cool briefly and serve hot with coconut whipped cream. 

Don’t forget the candles if it’s Dad’s (or anyone’s!) birthday!

PictureReady to dig in and enjoy!
Coconut Whipped Cream

2 cans coconut milk, refrigerated for 24 hours or at least overnight
1 teaspoon vanilla extract
1 tablespoon honey (optional, or to taste)

The purpose of refrigerating the coconut milk is to separate the thick coconut cream from the coconut water.  When you open the cans, scoop off the thick cream and place in a deep mixing bowl.  Save the coconut water if desired for use in other recipes, or discard.  Add vanilla extract and honey, and whip with an electric mixer for 4-5 minutes, or until thick.  Refrigerate to thicken even further; Coconut Whipped Cream keeps well in the fridge for a week.

A couple key points here to make this recipe a success:  First, don’t use light coconut milk – it doesn’t contain enough fat, which is what we need!  Also, I’ve found huge variation among different brands of coconut milk.  I recommend Thai Kitchen’s organic coconut milk, as it has been the most consistent in separating when refrigerated.

This pie was a hit!  I was so happy to be able to make a treat that dad could really enjoy, and to pass along to others wanting to make a nutritious and delicious apple pie.  Success!  I better start brainstorming now how I’m going to top this for dad’s milestone 65th birthday next year!  Any suggestions?  Please leave a comment, I’d love to hear your ideas!

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Sources:
http://www.medicalnewstoday.com/articles/267290.php

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Festive Antioxidant Holiday Granola

12/3/2013

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Staying true to my last post, I’m following up with my promise to share my favourite way to have granola.  For me, this all stemmed from back in the day when I could tolerate goat milk yogurt (I miss those days!), but nevertheless, non-dairy yogurt or simply almond/coconut milk will do just fine.  Two of my favourite non-dairy yogurts are So Delicious Cultured Almond Milk Yogurt and So Delicious Coconut Yogurt.  More recently I also discovered a local brand of organic almond milk yogurt called 'Almond Yoga' from the company Crave Conscious in North Vancouver.  I suggest you experiment and see which you like best!  If you are fine with dairy products, just look for an organic yogurt made with whole milk.
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An exciting new discovery - locally made almond milk yogurt
Just in time for the holidays, this recipe features a beautiful medley of Christmas-coloured fruits – mango, kiwi, and pomegranate, the true star (you'll see why later).  While I chose these fruits for their festive colours, they also carry incredible health benefits.  Let's review those first before we get to the recipe!
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Don't these colours just irresistibly put you in the Christmas spirit?
Mango
Aside from being completely delicious, mangos are a rich source of vitamin A and C, fibre, and a variety of minerals and phytochemicals.  In addition, a study at Oklahoma State University suggested that mango could help reduce body fat and have positive effects on blood glucose and cholesterol levels, demonstrating a similar effect to the drug rosiglitazone (used to lower blood glucose levels).
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Tommy Atkins mango, freshly diced. Ataúlfo mangos are also delicious, and both are readily available at most supermarkets.
Kiwi
Kiwis are an incredible source of vitamin C.  With one kiwi containing 120% the recommended daily intake, they contain a higher concentration of vitamin C than oranges!  Kiwis are also an impressive source of fibre and potassium, as well as a variety of flavonoids and carotenoids that offer antioxidant protection.  As a tip, to get the most fibre from your kiwi, leave the peel on.  It might take some getting used to, but if you can get past the fuzzy peel, all the better for meeting your daily fibre requirement!
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The kiwi is truly a stunning fruit. I suggest you get acquainted!
As a side note, a good rule of thumb is to not peel any fruit or vegetable that you can easily pierce with your fingernail (other examples: apples, cucumbers, potatoes).  On the contrary, do remove the peel of those fruits and vegetables that are not easily penetrable (bananas and oranges are the most common examples here).

Pomegranate
Aside from being rich in potassium, fibre, folic acid and other B vitamins, pomegranates are an outstanding source of antioxidants.  In fact, one study found that pomegranate juice was superior to grape juice and red wine in providing antioxidant protection against free radicals.  Pomegranates offer great cardiovascular benefit, including lowering blood pressure and cholesterol, preventing abnormal clot formation (which can cause heart attacks and stroke), and promoting reversal of atherosclerotic plaque deposition; they are also well-known for their anti-cancer properties.  

The only downside to pomegranates is that they are known for being difficult to de-seed.  Fear no more!  Pomegranates are the true star of this post because I've discovered the most amazing video to share with you:  How to De-Seed a Pomegranate in 10 Seconds Using a Wooden Spoon.  I’ve done it and trust me, it works!  Prepare to be amazed at 3:07.  You won’t be picking apart pomegranates anymore if you follow the simple instructions in the video.  And it’s fun, too!
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From left to right: Pomegranate half, pomegranate seeds successfully removed, and the empty pomegranate shell!
Alright, I bet you're salivating by now, knowing what a nutritious & antioxidant-rich treat you're in for!  I won't keep you in suspense any longer.  Here's the simple recipe:

Festive Antioxidant Holiday Granola

Ingredients (serves 1):
1/2 mango, diced
1 kiwifruit, diced
3-4 tablespoons pomegranate seeds
1/4-1/3 cup Healthy Maple Granola
Almond or coconut milk (or yogurt, if a thicker consistency is desired)

If using yogurt, put a few large spoonfuls in the bottom of a single-serving sized bowl.  If not using yogurt, skip this step and layer mango and kiwi chunks evenly, then sprinkle pomegranate seeds on top.  It'll be looking beautiful already!  The finishing touch is definitely the granola - sprinkle granola as the final layer, and if you didn't use yogurt, add almond/coconut milk as desired.  Eat the whole thing with a spoon and enjoy!
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A close-up view - it makes me happy, just looking at the bright medley of colours!
Next time:  My dad's birthday is coming up this week, and I'm happy to be in the same city as him so I can make him a birthday dessert!  My next post will be a Gluten-Free, Sugar-Free, Grain-Free Apple Pie.  It's a surprise, so don't tell him... Mmmm, I'm excited already!

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Sources:
Ignarro LJ et al. Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide. Nitric Oxide. 2006 Sep;15(2):93-102.
http://lifehacker.com/5895852/deseed-a-pomegranate-in-10-seconds-using-a-wooden-spoon

http://whfoods.com/genpage.php?tname=foodspice&dbid=41

http://www.drfuhrman.com/library/article19.aspx

http://humansciences.okstate.edu/nsci/index.php/component/content/article/1-latest/56-nsci-research-finds-health-benefits-in-mangos
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Enjoying Sunshine, Naturopathically

7/6/2012

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There's no doubt of the importance of protecting yourself from excessive sun exposure.  From avoiding skin damage and aging to preventing skin cancer, minimizing exposure to UV rays is key for long-term skin health.  However, there are multiple ways to do so, and if sunscreen is your best option, read on for what to consider when choosing a product!
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On the beach of San Juan del Sur in Nicaragua, sunscreen was a necessity - here, Green Beaver worked well to nourish our skin and prevent sunburn.
The Center for Disease Control (CDC)'s recommendations include spending time in the shade and wearing clothing and sunglasses to protect skin and eyes from the harmful UV rays.  They also recommend avoiding indoor tanning - it has been linked to several types of skin cancer, including melanoma (the most deadly form), squamous cell carcinoma, and ocular melanoma (cancer of the eye).

When spending time in the shade or covering up from the sun are just not options, be sure to apply sunscreen to protect yourself from excessive sun exposure.  Building on this recommendation from a naturopathic point of view, it is important to choose a sunscreen that will protect you while not causing absorption of unnecessary chemicals - ironically, often carcinogenic chemicals - into your skin.  

In time for the season, Environmental Working Group has put together a comprehensive 2012 Sunscreen Report, which evaluates over 1,800 sunscreens for their efficacy, ingredients, and any health concerns associated with them.  There is an easy search to learn more about your favourite brands, or you can view the list of Top Sunscreens, which outlines the cleanest products available. 
Picture Sunscreen at the beach, by Alba Botanica
The best natural sunscreens contain zinc oxide or titanium dioxide, mineral compounds which act to reflect, scatter, and absorb UV rays.  Additionally, look for products that do not contain:
  • Oxybenzone (may be listed as methanone, 2-hydroxy 4 methyoxydenxophenone, or benzophenone-3): These compounds are potential hormone disruptors and contributors to cell damage, which can lead to cancer.
  • Retinyl palmitate (vitamin A): May increase the risk of skin cancer when used on sun-exposed skin.
  • Parabens (methylparaben, propylparaben, butylparaben, ethylparaben): Parabens are ubiquitous in cosmetic products, being used a synthetic preservatives.  Unfortunately, they also have undesirable effects such as hormone disruption, which is linked to cancer.
My personal favourite brand of sunscreen is Alba Botanica, a company which makes a variety of natural products.  I find that their sunscreens tend to not be as greasy as some other natural sunscreens, and I find them to work quite well.

With all this in mind, it is important to remember that there are benefits to sun exposure as well.  Our skin synthesizes natural vitamin D when exposed to the sun, a process which is completely blocked by sunscreen.  Interestingly, vitamin D has an important role in cancer prevention, as well as bone health and proper immune system function.  Therefore, moderate amounts of time in the sun can be healthy, while ensuring to be mindful about preventing excessive exposure.

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Sources:
http://www.cdc.gov/cancer/skin/basic_info/prevention.htm
http://breakingnews.ewg.org/2012sunscreen/best-sunscreens/best-beach-sport-sunscreens/
http://edition.cnn.com/2012/05/16/health/sunscreen-report/index.html
http://www.flickr.com/photos/sharynmorrow/154226401/in/photostream/

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    Dr. Cooper is a licensed Naturopathic Doctor in British Columbia and has a general family practice in Surrey and Squamish.

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