Which Foods Can Boost Your Mood? Do you know which foods make you feel better than others? More important, do you eat these mood-enhancing foods? Take this food and mood quiz to find out.

Are You Nuts About Nuts? Oh, the wonderful things that you can do with »

Mustard Greens & Bulgur Bulgur is a whole grain that cooks quickly. Even better, it’s full of complex car-bohydrates so the body digests it slowly. That helps keep blood sugar from plummeting and taking your mood with it. Serves: 6 Preparation time: 40 minutes Ingredients 1 cup bulgur 2 tablespoons chopped walnuts 6 teaspoons walnut oil (or extra-virgin olive oil), divided 2 shallots, chopped 1 tablespoon finely chopped garlic 12 cups thinly sliced mustard greens (about 1 bunch), tough stems removed 1/3 cup chopped pitted dates 2-3 tablespoons water 4 teaspoons white wine vinegar 1/2 teaspoon salt

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Preparation:

1. Prepare bulgur according to package directions. Transfer to a colander and

rinse under cool water; drain. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2-3 minutes.

2. Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until shallots start to brown, 4-6 minutes. Add garlic and cook, stirring,

until fragrant, about 15 seconds. Add mustard greens, dates and 2 tablespoons water and cook, stirring occasionally, until greens are tender and water evapo-rates (add another tablespoon of water if pan is dry before greens are tender),

about 4 minutes. Stir in vinegar, salt and the prepared bulgur; cook until heated through, about 1 minute. Drizzle with remaining 1 teaspoon oil and

sprinkle with walnuts before serving.

Enjoy!

Nutrition Facts Per serving: 169 calories

5 g fiber 6 g fat (1 g sat) 0 mg cholesterol

27 g carbohydrates 4 g protein

199 mg sodium 192 mg potassium

Nutrition Bonus: vitamin A (57% Daily Value), vitamin C (33% DV), good

source of omega-3s

Local Stone Fruits What are Stone Fruits? Stone Fruits are fruits that have a core with a single pit or stone, in-stead of a core with multiple seeds.

Examples of Stone Fruits include, sweet summery Peaches, Nectarines, golden Apricots, deep purple Plums and juicy burgundy red Cherries. We crave these fruits during the summer heat! Besides their juicy sweet flavour, these fruits offer health benefits : Peaches and Nectarines are good sources of lycopene and lutein. Lutein gives the red, orange, and yellow colours to fruits and vegetables. These phyto-chemicals are especially beneficial in the prevention of heart disease, macular degeneration, and cancer. Consumption of Plums helps in the production and absorption of iron in the body, thus leading to better blood circulation, which further leads to the growth of healthy tissues. Plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body. Not to mention Plums have a high source of Vitamin C. Nutrients in Apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. Apricots contain nutrients such as vitamin A that promote good vision. Research has found that a Cherry-enriched diet lowered total weight, body fat, inflammation and cholesterol-all risk factors associated with heart disease. Cherries are also a good source of Vitamin A and C!

HOLD THE DATE: Educational Workshop Saturday, September 18, 2010

Coping and Living Well with MS Time: 12:45 pm - 3:00 pm Where: Broadway Church Address: 2700 East Broadway, Vancouver BC

(Corner of East Broadway/Slocan) Guest Speakers: Jasbir Mattu- currently the President of the Canadian Herbalists Association of British Columbia. He is a

member of the National Institute of Medican Herbalist in the UK

where he competed his training, a teaching professor at Domin-

ion Herbal College, and has a private practice in White Rock.

Amie Poole - who is an educator that will present the Cogni-tive Care Program to ensure stability of cognitive function. Within the Scientific community, it is now becoming widely ac-cepted that "brain training" may actively prevent loss of cogni-tive function. This presentation is designed to educate, and in-crease awareness of cognitive issues associated with Multiple Sclerosis, and to present the Cognitive Care Program from Nurse Next Door Richmond as a way to ensure stability of cog-nitive function. We will investigate how to maintain and regain cognitive function through the Cognitive Care Program. This program reduces caregiver burden and promotes independent living by helping our clients to achieve independence in the ac-tivities of daily living, delaying the need for increase care.

Please check LMC webpage for daily updates

Hope to see you there!

You can contact the Lower Mainland Chapter at

604-689-3144 to register.

Healthy, well & wise What's the Best Milk for You? Can't stomach milk? Supermarket shelves are lined with lots of alternatives: soy, rice, hemp, almond, coconut, you name it. But which dairy-free option is right for you? Find out if milks really do your body good... As a kid, milk was part of your daily diet, from morning cereal to midday cookie dunking. But the older we get, the less we drink – and the more we need. Women, in particular, require milk’s bone-builders: protein, calcium, potassium, and vita-mins A and D. Some women cut out milk because of lactose intolerance or an allergy; others stay away because of worries with weight and cholesterol levels. Or maybe they just never liked the taste.

Whether you choose dairy or go dairy-free, cow’s milk and its alternatives offer a host of flavors and health benefits. Read on to find out which is the best for you: Cow’s Milk What it is: Canadians consume about 583 million cups annually, according to 2008 statistics from the Department of Agriculture. No wonder: Milk from cows’ mammary glands is packed with calcium – 1 cup provides about 30% of daily requirements (around 300 mg). Plus, it has pro-tein, says Bethany Thayer, R.D., of the Henry Ford Health System in Detroit, Mich. What’s good: All cow’s milk is fortified with vitamin D, which the body needs to absorb calcium. (This practice began in the 1940s to reduce the incidence of juvenile rickets , a skeletal disorder in children.) Milk also contains potassium and phosphorous, which helps build strong bones and teeth. Calorie counting? Choose nonfat milk, which has less than half the calories of whole milk (about 80 calories per cup versus about 150 calories) and slightly more calcium.

Watch out for: The 1% or 2% you see on a milk carton refers to the percent-age of fat compared to the other nutrients. So how much is in a glass? Here’s

the skinny on fat content:

Skim milk – less than 0.5 grams of fat per 8-ounce glass 1% milk – about 2 grams of fat per 8-ounce glass 2% milk – about 5 grams of fat per 8-ounce glass

Whole milk – 8 grams of fat per 8-ounce glass

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Some people get diarrhea, bloating and gas from cow’s milk. That’s because

they lack lactase, an enzyme that digests lactose, the naturally occurring milk sugar.

If you’re lactose intolerant, it doesn’t mean you have to give up dairy: Lactose-free milk, like Lactaid, has the liquid form of lactase, so it’s easier to digest. Or

you can take an enzyme supplement with your first sip of dairy.

However, if you’re allergic to milk, rather than intolerant, these meth-ods won't help you.

Nutrition Facts:

Cow (whole, 1 cup)

Calories: 147 Total fat: 8.1 g (4.6 g sat fat)

Cholesterol: 24 mg Carbs: 19.9 g Sugars: 12.9 g Protein: 7.9 g

Calcium: 276.1 mg (30% of Daily Value) Potassium: 349 mg (10% DV)

Nutrition Bonus: Vitamin A (6% DV); Vitamin C (4% DV); Vitamin D (25% DV); Thiamin (B1) (3% DV); Riboflavin (B2) (12% DV); Vitamin B12 (18%

DV); Magnesium (3% DV) Goat’s milk What it is: This milk, from goats, is gaining popularity, but it’s a staple in the rest of the world. In this country, it’s most often consumed as a cheese. It tastes slightly sweet and sometimes has an offensive odor that puts people off. What’s good: Goat’s milk has even more calcium than cow’s milk, with more than 30% of daily value, and more tryptophan, an essential amino acid that helps the body process protein. Watch out for: Goat’s milk has lactose, so it may not work if you’re lactose-intolerant. It’s also higher than cow’s milk in saturated fat, with 6.51 grams in 8 ounces.

Nutrition Facts:

Goat (plain, 1 cup) Calories: 169

Total fat: 10 g (6.5 g sat fat) Cholesterol: 27 mg

Carbs: 11 g Sugar: 11 g Protein: 9 g

Calcium: 327.4 mg (32.7% DV) Potassium: 498.4 mg (14% DV)

Nutrition Bonus: Vitamin A (9% DV); Vitamin C (5% DV)

What’s good: Soy milk is rich in protein and doesn’t have saturated fat. Plus, consuming 25 grams of soy protein daily in any form may reduce the risk of

heart disease, according to the Food and Drug Administration (FDA).

Watch for: Soy protein can interfere with mineral absorption, including iron, says Kerry Neville, R.D., a spokeswoman for the American Dietetic Association

(ADA).

Soy milk is also low in calcium, so choose a brand that has been fortified with calcium and vitamin D. And shake the carton before pouring a glass – these

added nutrients can settle at the bottom.

Nutrition Facts:

Soy (1 cup) Calories: 100

Total fat: 4 g (.5 g sat fat) Carbs: 8 g

Dietary fiber: 1 g Sugars: 6 g Protein: 7 g

Calcium: 300 mg (25% DV) Potassium: 498 mg (14% DV)

Nutrition Bonus: Vitamin A (10% DV); Calcium (25% DV); Iron (1% DV);

Vitamin D (7%; DV); Riboflavin (B2) (20% DV); Magnesium (9% DV)

Almond Milk What it is: This nut milk is made by soaking ground-up almonds. It comes re-frigerated or on the shelf in plain, vanilla and chocolate flavors and is a great choice for people with allergies to dairy, soy or rice. The rich, nutty taste makes it good for smoothies, coffee and baked goods. Why it’s good: Almond milk is a natural calcium source, providing 20%-30% of the daily recommended value. It’s also low in calories and saturated fat. Another bonus: It’s a natural source of vitamin E – a fat-soluble vitamin that acts as an antioxidant to fight cell damage – providing half the daily recom-mended value, says Elisa Zied, R.D., author of Nutrition at Your Fingertips (Alpha Books). Watch out for: Almond milk is relatively low in protein with just 1 gram per cup (versus 7.9 grams in cow’s milk and 7 grams in soy milk) and is missing the B vitamins of cow’s milk, Zied says. Beware if you’re allergic to nuts.

Nutrition Facts:

Almond (1 cup)

Calories: 60 Total fat: 2.5 g (0 g sat fat)

Carbs: 8 g Dietary fiber: 1 g

Protein: 1 g Calcium: 180 mg (20% DV)

Nutrition Bonus: Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV);

Vitamin E (50% DV); Magnesium (4% DV)

Rice Milk What it is: This dairy-free beverage made from ground rice isn’t as thick as cow’s milk. It comes in plain or vanilla flavors, and you’ll find it refrigerated or on the shelf. What’s good: It’s good for dieters. Rice milk has no saturated fat and 1-2 grams of heart-healthy unsaturated fat per cup, Zied says. Watch out: It can’t match cow’s milk protein content: The rice beverage has only 1 gram of protein per cup versus 8 grams in cow’s milk, Thayer says.

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Plus, carb-counters beware: Rice milk – like the grain – is a carbohydrate, with twice as many carbs per cup as cow’s milk. (Cow’s milk is considered protein.)

Nutrition Facts:

Rice (1 cup) Calories: 120

Total fat: 2 g (0.1 g sat fat) Cholesterol: 0 mg

Carbs: 24.8 g Protein: 0.4 g

Nutrition Bonus: Vitamin C (2% DV); Iron (1% DV); Calcium (2% DV)

Hemp Milk What it is: Don’t expect a contact high at breakfast; this trendy milk option is perfectly legal – and might be one of the healthiest dairy-free alternatives. It’s made from hemp plant seeds, which don’t contain THC (tetrahydrocannabinol), the psychoactive ingredient found in mari-juana. Why it’s good: Hemp milk is healthy, packed with more bone-building calcium and phosphorous than cow’s milk – over 40% of the daily value for each, Zied says. It also matches cow’s milk protein content with 6-8 grams per cup. Plus, it’s free of saturated fat and has fiber to aid your digestive sys-tem. “Hemp milk also has alpha linoleic acid, which is one of the omega-3 fatty acids you find in flax seeds Watch out for: Hemp milk is thicker and tastes nuttier than soy or rice

milks, so it may not appeal to everyone.

Nutrition Facts: Hemp (1 cup) Calories: 110

Total fat: 7 g (0.7 g sat fat) Carbs: 7 g

Dietary fiber: 1 g Protein: 5 g

Calcium: 20 mg (2% DV)

Nutrition Bonus: Iron (20% DV)

Oat Milk

What it is: This non-dairy alternative is made from ground up oat groats (the

broken-up hulled grain). It has a mild, nutty flavor.

What’s good: Watching your cholesterol levels? Oat milk is free of saturated fats.

Watch out for: It’s higher in carbohydrates than cow’s milk and has half the

protein of skim cow’s milk.

Oat milk is also a waist-watcher “gotcha,” because it has about 30 calories more per cup than cow’s milk, Zied says.

Plus, some people dislike its grainy consistency.

Nutrition Facts:

Oat milk (1 cup)

Calories: 130 Total fat: 2.5 g (0 g sat fat)

Cholesterol: 0 mg Carbs: 24 g

Dietary fiber: 2 g Sugars: 19 g Protein: 4 g

Coconut Milk What it is: The meat and juice from coconuts are combined to make this rich, creamy milk that’s a staple in Indian and Thai cuisine. It’s good in oatmeal and smoothies too. Because of its strong, sweet flavor, a little goes a long way. What’s good: Coconut milk has generous amounts of phosphorous, potassium and fiber (5 grams per cup). Watch out for: You may love coconut milk in curry, but your waistline won’t, Neville says. One cup has 552 calories, compared with just 80 calories for skim cow’s milk. It’s also lower in calcium (38 mg per cup, compared with cow milk’s 276 mg) and has less than 5.5 grams of protein.

If you plan to cook with coconut milk, choose the light variety.

Nutrition Facts:

Coconut (1 cup) Calories: 467

Total fat: 50.5 g (44.8 g sat fat) Cholesterol: 0 mg

Carbs: 6.6 g Protein: 4.8 g

Calcium: 42.7 mg (4% DV) Potassium: 521.4 mg (14% DV)

Nutrition Bonus: Vitamin C (4% DV); Thiamin (3% DV); Niacin (7% DV); Vitamin B (3% DV); Folate (8% DV); Iron (41% DV); Magnesium (26% DV); Phosphorus (22% DV); Zinc (8% DV); Copper (25% DV); Manganese (87%

DV)

Milk Terms 101 Confused by your milk label? Here’s the scoop:

rBST free or hormone-free: BST is a natural growth hormone found in cows. The artificial hormone rBST – or recumbent bovine growth hormone – is given

to cows to enhance milk production.

“BST is natural, but the idea that your cow has been given additional hormones is scary to people,” Thayer says. Some people believe these hormones affect

the endocrine system, but the FDA says they’re safe to drink. Milk products that are labeled “rBST-free” or “hormone-free” don’t have this artificial hormone. Organic: These products meet the National Organic Program standards and display the official seal. Producers must certify that the food was grown without using growth hormones, antibiotics, pesticides, synthetic fertilizers or sewage sludge. “If a food is labeled organic, it means the food product has at least 95% or-ganically produced ingredients. But it doesn’t mean it has more nutrients: Organic and non-organic milk are the same nutritionally. Lactose-free: Cow’s milk labeled as lactose-free has lactase, the enzyme our bodies need to digest cow’s milk’s sugar – sparing us from stomach problems.

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MS NEWS AND UPDATES

Daily Living with MS Q : I was diagnosed in 1986 with the relapsing-remitting form but have not had a relapse for 20 years. Two months ago, I was diagnosed with cancer. I will have surgery in a few days and I have to have chemotherapy, radiation therapy and hormone ther-apy. My question is: Can all these treatments “wake up” latent MS and cause at-tacks? A : It sounds as if you have had very non-active MS. In general, MS inflammation (usually seen as relapses) goes down the older you are, and the longer you have had MS, so your risk of relapse is low. The stress of surgery can occa-sionally seem to trigger an attack, but larger studies done to look at this issue do not find this to be significant. Most chemotherapy will reduce MS attacks. The focal radiation should not have any effect. Radiation to the brain or spinal cord should be avoided if possible.

Q : I have been told that anaesthetic gives me a 70% chance of having a relapse. Is this correct? A : Thankfully, what you have been told is not correct. There is no evidence that having an anesthetic will increase the rate of MS relapses or bring on a relapse. This is the case for both general anesthesia and for regional anesthesia, such as epidurals used for obstetrical reasons. Healthy people with MS do not have an increased risk of surgical complications. Special precautions may need to be made for people with very severe advanced disease. If someone with MS gets a post-operative infection, this may cause a pseudo-relapse, a transient worsen-ing of their MS symptoms due to the infection or associated fever. With major surgery requiring a longer period of time in bed, it might also take a little longer for someone with MS to regain their strength. Sometimes, physiother-apy may be needed. Having MS is not a reason to avoid surgery and you can be assured that in most cases, things will go smoothly.

Woodwards Project

Address: 120 West Cordova Street, Vancouver Unit Size: two new modified units available Eligibility: must be on BC Housing Registry Subsidy: shallow subsidy Available: now Contact: Maria maria@affordablehsg.com

mailto:maria@affordablehsg.com�

The weekend to end all weekends is fast approaching. Kerrisdale Days is a semi-annual event where the area brings out musicians, pony rides, kids’ rides and face painting, balloons and the one and only singing competition - Kerris-dale Idol. Sidewalk sales, food and fun are just the beginning for this extrava-ganza taking place Thursday, August 26 - Saturday, August 28, 2010.

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How to find a Family Doctor

It’s hard to follow doctor’s orders when you don’t have one, and it turns out many Canadians are left without.

According to the College of Family Physicians of Canada, about 14% of Canadians, close to five million people, don’t have a family doctor to whom they can turn. Finding a doctor who is accepting new patients can be a difficult feat. 1. Ask family and friends. (word of mouth) Sometimes family doctors

are taking new patients and if it is a friend or family member, they will take on new patient even if the practice isn’t officially taking on new patients.

2. If you live in a rural area, consider your self lucky. According to a study done by CIHI, rural family physicians are accepting new pa tients 38% of the time, where as urban ones are only accepting patients 25% of the time. 3. Follow your fingers and go online. Often the college of physicians in certain provinces may have listing or give advice on how to find a doctor in that area. 4. Ask colleagues. Don’t be shy; anyone from a fellow gym rat to the nice guy in your HR department may be able to help. 5. Ask questions! This is about finding not just any doctor, but the right one. Make sure to go in and meet the doctor face-to face and ask what their office hours are and what kind of coverage they offer when they aren’t in the office. 6. Be patient! Currently there is more training for family doctors in medical classes across Canada. A lot of work has been done in recent years, but it takes quite a while for a medical student to be come a fully trained doctor. 7. Go to walk-in clinics if necessary, but it’s better to develop a rela tionship with a single person over time. Research shows that having this kind of close relationship improves satisfaction and care.

The MS Society of Canada abides by a professional code of ethics with regards to electronic newsletters. All email addresses and

subscribers names all listed as blind carbon copies (BCC) and can-not be accessed by anyone receiving the newsletter. No emails or names are shared without permission of each individual. To view

the MS Society of Canada’s Privacy Statement and disclaimer please go to http://www.mssociety.ca/en/disclaimer.htm

Please note that this newsletter is to provide information,

the MS Society does not endorse or recommend any person or product mentioned within its content.

Info.lmc@mssociety.ca

The Lower Mainland Chapter acknowledges the financial assistance of the Province of British

Columbia.

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Are You Nuts About Nuts?

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