Choices Markets - BC's Grocery Leader in Gourmet and Organic Foods [Experts Q & A Library]

Below are some of the most commonly asked questions to the Choices Markets Wellness Expert Panel.

Expert: Curtis Christopherson, Innovative FitnessExpert: Curtis Christopherson, Innovative Fitness

Topic Area: Fitness

Getting Started on a Fitness Plan
Q: “I want to start a fitness program...but don’t know where to start. Any tips?”

A: Laying the foundation for a lifetime of fitness will help you succeed no matter what your chosen path. Here are five key components to help you start successfully:

Set realistic fitness goals. Attach a destination (long term goal) to your physical plan and make your exercising the means to an enjoyable end. Don’t exercise only to lose the 10 pounds because when you are finished losing the weight and you don’t have a plan you enter the ‘now what?’ stage (and regain the weight all over again).
Be multi-dimensional. When setting goals, take all of the spheres of life; physical, social, spiritual, emotional & intellectual into account and make sure to address each one. Often, we focus on one sphere and quickly realize we have lost the balance needed to be happy across the board.
Set timelines for all of your goals. One of the largest problems with remaining on track is not having specific quantifiable timelines to support the many qualifying goals.
Join a group. It’s a totally different ball game when you are at a function and you know 4-5 people are waiting to walk / run / bike with you the next day. A group provides just enough accountability to keep you on track during distracting times.
Include family and friends. Not only for the balance point previously mentioned, but the inclusion of children, spouses and friends in your rebirth will serve to strengthen these relationships while doing something that’s healthy. Win / Win.

Taking the time to think about effective strategies for accomplishing your goals will increase the likelihood of crossing your personal finish line safely and in the time you desire. On the way, you will have experienced many small personal victories and have steered away from the all or nothing phenomenon that traditionally accompanies well-intentioned resolutions.

Expert: Katolen Yardley, MNIMH, CHT, RNP, RHTExpert: Katolen Yardley, MNIMH, CHT, RNP, RHT

Topic Area: Medical Herbalist

Seasonal Allergies
Q: “I suffer from seasonal allergies, can herbal medicine be used to help minimize my symptoms? ”

A: Allergies are the result of an overactive immune system, leading to nasal congestion, coughing, itchy watery eyes, wheezing, shortness of breath, and even hives. Allergies are common in the spring when dust and fresh pollen are in the air however for susceptible individuals they can occur year round. To prevent hayfever and seasonal allergies, begin supporting the immune system 1 month prior to the time when allergies typically occur.

Steaming with eucalyptus essential oil, which is antiseptic in nature, can help to open the sinuses passages and help prevent a sinus infection.

Some key herbal medicines for allergies include goldenrod and eyebright. Both are anti-catarrhal in nature, drying to the mucous membranes which helps to prevent upper respiratory congestion.

Nettle leaf (urtica dioica) - A general detoxifier for the blood, used for symptoms of hay fever, and to minimise allergy symptoms by decreasing the histamine response in the body, it is helpful to prevent skin rashes, hives, and itchy skin.
Goldenrod herb (solidago canadensis) - Excellent for upper respiratory, cold and allergies, is useful to help reduce phlegm and congestion while providing gentle antiseptic action to the mucous membranes.
Eyebright herb (euphrasis officinalis) - Helps to relieve discomfort of eye irritation, ideal for seasonal allergies, chronic sneezing and hayfever. A mucous membrane remedy, anti inflammatory and astringent for congestion and itchy, watery eyes.

How to use: Herbal medicines are gentle and easy to incorporate into ones general daily routine. For optimal effect they can be used in either tea or tincture form. An adult general dosage for herbal teas is 1 tsp. of the herb for every cup of boiled water, steeping for 15 minutes. Drinking 3-4 cups daily will provide a medicinal dose. When using tinctures, the dosage varies depending upon the herbs used; however in general 2-3 ml taken 2-3 times daily is an adult dose.

Katolen Yardley, MNIMH is a Medical Herbalist in private practice at Alchemy & Elixir Health Group in Vancouver, BC. Her websites are www.alchemyelixir.com and www.katolenyardley.com.

Expert: Desiree Nielsen, BSc, RDExpert: Desiree Nielsen, BSc, RD

Topic Area: Nutrition

Expert: Dr. Alain DesaulniersExpert: Dr. Alain Desaulniers

Topic Area: Chiropractic

Expert: Dr. Arjuna VeeravaguExpert: Dr. Arjuna Veeravagu

Topic Area: Natural Medicine for Gluten Intolerance and Food Sensitivities

Food Sensitivities
Q: “I have been experiencing an upset stomach, increasing fatigue and low iron levels over the past year, even though I eat a balanced diet and get plenty of rest and exercise. Thinking it might be food related, I saw my MD and we ruled out celiac disease and other food allergies but I still feel that food still might be the cause…is it possible to be gluten sensitive or intolerant even though I don't have celiac disease?”

A: Yes, it is definitely possible to be experiencing a harmful reaction to gluten even though celiac disease has been ruled out. This is called "non-celiac gluten sensitivity" and is much more common than celiac. This situation occurs when one's immune system is reacting adversely to gluten grains (mainly wheat, barley and rye) as in celiac disease but the intestinal lining is not damaged, so all celiac tests are normal. Similar symptoms found in celiac, such as diarrhea, bloating and fatigue, can occur even though the intestinal damage is not present. There are alternative tests that can detect the early or non-celiac signs of a gluten reaction offered by many naturopathic physicians. The early detection of gluten sensitivity can prevent celiac disease and many serious complications from ever occuring.