alive #331, May 2010 by Vince Yim

30 days to change your life

CANADAâ&#x20AC;&#x2122;S NATURAL HEALTH

AND WELLNESS MAGAZINE

MAy 2010

Refresh with raw juicing

How to

Detox Safely

relax with yoga

WHoLe grains

& simple greens

10 cancer busting foods

What if …You could feel good about eating again? headline

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contents may 2010 issue no 331

CANADA’S NATURAL HEALTH AND WELLNESS MAGAZINE

FEATUREs 22 Demystifying detox Everyone’s detoxing—what’s it all about?

28 Detox by the numbers... and the organs Find the detox that’s right for you.

20 22

health 33 34 Osteoarthritis relief

Promising new natural ingredient works both rapidly and effectively.

37 Chronic yeast infections 4 simple steps to banish them forever.

42 Springtime allergies No hay, no fever—but hope for itchy eyes and runny noses.

47 Now hear this! Look after your ears for many years of listening pleasure.

50 Supplementing your cleanse 5 essentials to boost your immune health during a detox.

54 Restorative yoga The art (and science) of slowing down.

28 on the cover photo by Scott Yavis

How to detox safely.................... 22

63 Beat back pain

Relax with yoga.......................... 54

Discover the cause, then treat with these natural therapies.

30 days to change your life........ 91 10 cancer-busting foods.......... 114

67 Men’s health matters

Raw juicing............................... 133

Listening to their bodies can add quality years to their lives.

Whole grains............................ 141

alive.com 7

headline

may 2010 issue no 331

76 lifestyle 75 76 Good-conscience vacations Destinations that walk the eco-walk.

91 30 days to a new you Take our challenge—and change your life.

96 Shine for spring SUPER CRITICAL OMEGA This formulation is the strongest, most concentrated fish oils supplement on the market delivering over 1 gram of Omega 3 fatty acids per capsule. It is formulated for everyday supplementation and extremely useful for cardiovascular issues and cholesterol problems due to its high EPA fatty acid content. Norwegian Gold Super Critical Omega also contains 1000 units of Vitamin D per capsule!

How to get rid of dry winter skin.

101 Mother’s Day on less than $20 She’ll thank you for your gift of time.

104 Municipal water fluoridation Is it watering down thyroid function?

91 96 Dear Retailer: Renew Life Canada Inc. will reimburse the full value of this coupon on the purchase of the product specified. Other applications may constitute fraud. Applications for reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Failure to send in, on request, that sufficient stock was purchased in the previous 90 days to cover the coupons will void coupons. Coupons submitted become the property of Renew Life Canada Inc. Reimbursement will be made only to the retail distributor who redeemed the coupon. For redemption, mail to: Renew Life Canada • 8 - 1273 North Service Road East • Oakville, ON • L6H 1A7

8 march 2010 * Limit one coupon per purchase. Coupon expires May 31st, 2010. Coupon Code: 0510AM

120

141

food 113 114 Cancer busters 10 nutritional all-stars to protect you against the Big C.

118 Meal replacement bars Nutritious options for a meal on the run.

127 What’s in your drink?

First Cleanse is a 15 day cleansing program designed for the first time or ‘sensitive’ cleanser. This gentle, easy to use cleanse is perfect to start the cleansing and detoxification process.

If it contains benzene, think before your drink.

* If you are currently constipated please use CleanseSMART

120 Spring’s green goodness Indulge in fiddleheads and asparagus.

130 Open sesame A seed that’s small in size, but big in nutrients.

133 Getting juicy

CleanseSMART is an advanced 30 day total body cleansing program that works to cleanse and detoxify all 7 of the body’s channels of elimination. For a thorough and complete cleanse, CleanseSMART is the right choice!

Easy ways to rack up your seven to 10 servings of fruit and veggies.

141 Whole grains = smart foods Try these recipes—they’re more than just the germ of a good idea.

146 The facts on sugar Take sweet revenge against processed sugary foods.

Only have 7 days? Rapid Cleanse is the one for you. This program also helps to cleanse and detoxify the whole body, but not as thoroughly as CleanseSMART due to its 7 day duration.

in every issue from our readers...................18 ask the experts............... 31, 73 on the bookshelf................. 154 on display............................. 156 classifieds........................... 168 the latest word.................... 170

133

Dear Retailer: Renew Life Canada Inc. will reimburse the full value of this coupon on the purchase of the product specified. Other applications may constitute fraud. Applications for reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Failure to send in, on request, that sufficient stock was purchased in the previous 90 days to cover the coupons will void coupons. Coupons submitted become the property of Renew Life Canada Inc. Reimbursement will be made only to the retail distributor who redeemed the coupon. For redemption, mail to: Renew Life Canada • 8 - 1273 North Service Road East • Oakville, ON • L6H 1A7

alive.com 9

Limit one coupon per purchase. Coupon expires May 31st, 2010. Coupon Code: 0510AM

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Subscription Information

Alive Publishing Group Inc. 100-12751 Vulcan Way, Richmond, BC V6V 3C8 Phone: 604-295-9333 Toll Free: 1-800-663-6580

Cover price is $4.50. Twelve issues published per year. Personal subscriptions are available to Canadian ($37 per year) and international destinations. Back issues are also available. Please visit alive.com or contact our Personal Subscriptions department for more information: 1-800-663-6580 ext 615 or subscriptions@alive.com. Canada Publications Mail Sales Product Agreement No. 40011604.

Free of parabens, phthalates, petrolatum and added fragrance Non-comedogenic • No mineral oil, lanolin, or artificial colors pH Balanced • GMO-free 100% Vegetarian • Cruelty-free

Advertising Policy

Every effort is made to ensure that the majority of advertised products will be available at health food stores. Products sold direct to consumer must not compete with health food store sales. Editorial Note

The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Alive Publishing Group Inc., its affiliates, or parent company. Different views may appear in future articles or publications. Articles in alive are copyrighted and must not be reprinted, duplicated, or transmitted without permission.

CCAB/BPA Worldwide Membership Applied for December 2009

Formulated for Results We acknowledge the financial support of Printed the Government of Canada through on Catalyst Paper’s Electracote, containing 100% certified the Publications Assistance Program wood fibre and produced in accordance with PricewaterhouseCoopers’ and the Canada Magazine Fund toward independent chain of custody certification standard. our mailing and editorial costs.

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from THE editor

It’s time to

spring clean (se)! Spring is a natural time to think about cleansing. Once the clocks roll forward and the days begin to lighten, many of us prepare for the warmer months ahead and leave the confines of winter behind—by initiating a cleanse or, as many people refer to it, a detox. While cleansing and detoxing are admirable endeavours, some mistakenly equate them with fasting. Let’s be clear: fasting is not cleansing. Fasting involves eating nothing at all, only consuming liquids. And while a fast may reduce the incoming toxic burden on the body, anything longer than a single day can deprive the body of necessary nourishment and may lead to complications, including the reabsorption of toxins that can’t bind with dietary fibre to efficiently leave the body. A true cleanse involves changing the diet to control the intake of beneficial ingredients such as clean water; fresh fruit and vegetables; vitamins and minerals; and the real cleanse superstar, fibre. By carefully choosing and controlling the intake of foods and liquids, cleansing ensures that the toxic burden on the body is reduced or eliminated while still delivering all the necessary nutrients for healthy living. To successfully cleanse, we need to banish all processed, prepackaged, and prepared foods from the diet. Eliminate all fast food, red meat, alcohol, caffeine, sugar, artificial sweeteners, white pasta and rice, baked goods, and soda pop. Replace these with an array of whole, fresh foods such as organic fruits and vegetables, whole grains, fresh herbs, and plant-based proteins. If you crave animal protein, eat small portions of organic chicken or wild fish. Support a cleanse with plenty of fibre—both soluble and insoluble. Fibre helps the body eliminate toxins by absorbing them for elimination and by sweeping the colon clean of hardened waste buildup. Be sure to drink adequate amounts of fresh water too—it’s key to ensuring our well-being and the success of a cleanse.

If you’re ready to spring clean, this issue of alive has plenty of specific information to help you start a safe cleanse. Check out page 24 for nourishing detox drinks, page 28 for the specifics of cleansing by length of time or by organ, page 37 for banishing yeast from the body, and page 50 for advice on supplements that can enhance your cleanse. Within these articles we’ve simplified and demystified the realities of cleansing. Remember that there are plenty of prepackaged cleansing kits available from your natural health retailer that can make the process of supplementing considerably simpler. Speak to your natural health retailer and ask for advice—their staff is brimming with quality information they would love to share. Ultimately, cleansing should improve your health and wellbeing. If you have any health concerns or problems, be sure to consult your health care practitioner before getting started. Even if you’re perfectly healthy, a discussion with a professional is always advised. Once you’ve got the green light—go for it. The difference it can make to your daily sense of well-being is substantial. a Stuart Harries Executive Editor

alive.com 13

contributors Fred Matta is a registered audiologist with an interest in hearing and balance disorders. He obtained his Master of Clinical Audiology degree from the University of Melbourne, Australia, and has since worked in several parts of the world combining a passion for his field with a love for travel.

Laurie Pawlik-Kienlen is a fulltime freelance writer and blogger on Bowen Island, BC. Her work has appeared in magazines such as Reader’s Digest, Woman’s Day, Writer’s Digest, Health, and More. She created and maintains a series of Quips and Tips blogs—come visit her at TheAdventurousWriter.com.

Margot Mostyn, RMT, has

run a successful massage practice at the St. Clair West Chiropractic and Wellness Clinic for the past 10 years. She has written articles on natural health care for alive magazine. Margot resides in the Toronto area with her husband and two children.

14 www.homeocan.ca march 2010

Nicole Palacios, BSc, ACE,

has been active in the fitness industry for 15 years. Her passions include her family, health writing, and fitness. Leading classes, personal training, and doing research keeps her busy and out of trouble when she’s not chasing her kids at the park.

An ounce of prevention is worth a pound of cure!

EDITORIAL ADVISORY BOARD

PARTNERS IN EXCELLENCE At Teldon Media Group, we are committed to providing

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our readers with the most current, relevant, and reliable

A daily supplement line.

excellence and integrity of our publication, we have

information available. To help us maintain the editorial assembled a qualified council of dedicated experts and innovators in natural health to serve on alive’s Editorial Advisory Board:

For eyes • Improves eyesight and night vision • Assists in preventing macular degeneration

Elvis A. Ali, ND Graham Butler, CNPA, RH Melissa Carr, DrTCM, RAc Nicole Duelli, CCH, RSHom (NA) Sam Graci

To be “zen“

• Increases physical and mental stamina related to stress • Stabilizes emotions and fights fatigue

Karlene Karst, RD Garth Owen Joey Shulman, DC, RNCP Nigma talib, ND Allison Tannis, MSc, RHN Sherry Torkos, BScPharm

For digestion • Maintains optimal daily digestion • Promotes healthy bowel movement • Relieves spasms and flatulence

With the help of these industry authorities, alive magazine offers fresh, timely, and accurate information about natural health and wellness. The Board members lend their expertise to the process of developing and commissioning our editorial lineup, and their postpublication review of each issue is invaluable in maintaining our 35-year reputation as Canada’s most trusted natural health and wellness resource.

Because we are responsible for our own Wellbeing. Day after day, A.Vogel daily supplements work to help you maintain your wellbeing. They are formulated from active blends of plants and spices.

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Karlene Karst, RD, is a health specialist in nutrition and natural medicine. She is a passionate speaker and is a frequent guest on radio and television shows across North America. Karlene is author of The Metabolic Syndrome Program (Wiley, 2006), and co-author of Healthy Fats for Life, 2nd edition (Wiley, 2004), and The Healthy Gut Diet to be released in June.

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Letter of the month: LIFESTYLE

quiet

Listening for

Finding silence in a noisy world Lily Dawn Robertson

Environment experts predict that in this century we will suffer a shortage of water and silence. Countries around the world are studying the effects of noise, defined as unwanted sound. Our sonic environment affects all living organisms, and like other forms of pollution, noise pollution is harmful. Most Canadian cities and towns have noise bylaws. Some countries, such as the Netherlands, have officially designated quiet areas. These areas must be at least several square kilometres, in which the loud noise caused from

Available at most Health Food stores 120 february 2010

For more information

human activity cannot disturb the natural sounds in the area. THE COST OF NOISE Noise-induced and temporary hearing problems in adults and children are largely reversible, but long-term exposure leads to permanent hearing damage. Conversely, performance of simple, monotonous tasks may actually be improved by controlled noise, presumably by elevating alertness. Noise research has its challenges because of complex networks of

interrelated factors. Variables such as intensity, frequency, and complexity of sound duration (a dog barking may be a momentary distraction, but continuous barking is another thing entirely), and the meaning of the noise to the individual make it difficult to quantify adverse effects. Some people may love the “music” of crickets at dusk, while others are driven to madness by “that noise.” Susceptible groups, including the elderly and young children, have different challenges than does the general population and, therefore, may be

alive.com 121

february 2010

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Urbanization is a fact of Canadian life. A full 80 percent of Canadians live in cities and metropolitan areas—up from 67 percent just 50 years ago. If this trend persists our sprawling cities will continue to eat up our valleys and forests and, with it, our quiet spaces.

We’re listening Dear Editor: Listening for quiet ... what a great article (Feb. 2010). As a member of the Canadian HARD of HEARING Association (CHHA), it was a pleasure to read this excellent article. Hearing loss, especially age-related hearing loss, is thought to be something that naturally happens as you grow older— older meaning 70, 80 plus. Now baby boomers who are 40 and 50, who don’t feel old, are starting to experience this problem and don’t want to admit they have hearing loss. People are so busy with their hectic, work-a-day world they fail to realize the noise that surrounds them. The sad thing is, many people do not realize they may be losing their hearing. In most cases, it is not painful ... but with constant, continued use of loud items such as machinery and music it may mysteriously fade away. By the time they realize there is a problem, it most likely will be too late. In fact, a recent US survey suggests there is 26 percent more hearing loss among Americans now aged 46 to 64, compared with their parents’ generation. Of course, the same is probably a fact for Canadians. You can tell that a person with a white cane or in a wheelchair has a disability. Being hard of hearing is an invisible disability. You can’t see it. Often those who have lost their hearing are the last to realize it. Usually, others are the first to observe the change because they experience difficulty in communicating with us.

“ Now baby boomers who are 40 and 50, who don’t feel old, are starting to experience this problem and don’t want to admit they have hearing loss.” At our CHHA meetings and speech reading classes we encourage people to alert others to the danger of noise. You can politely protest about noise whenever you encounter it. Lily Dawn Robertson’s suggested indoor places of silence were helpful, and I definitely find yoga and tai chi classes peaceful. It is more difficult to control noise when going out to a restaurant, but here are some suggestions offered by audiologists for finding a quieter dining experience: • Sit in tables in alcoves which provide a barricade against sound waves. • Avoid sitting by the bar or kitchen. • Avoid sitting near large parties who tend to talk louder. • Ask for additional light and look at your dining companion; without realizing it, we read lips. • Ask management to turn the music down, even if you get dirty looks; not only does this reduce noise, but people will then talk more softly. • Look at photos of the restaurant ahead of time; no carpet or tablecloths and boxy dimensions should raise red flags about noise levels. May is Hearing Awareness Month and many of our CHHA branches are planning something special to educate and support people with hearing loss, tinnitus, and Meniere’s disease. Jacquie Reid Communications, Hamilton Branch Canadian HARD of HEARING Association chha-hamilton.ca

Dear Jacquie, Thank you for your informative letter about hearing loss. You’ll be pleased to know that alive has been listening: you’ll find an excellent article written by audiologist Fred Matta about the gift of hearing and ways to prevent hearing loss on page 47 of this month’s issue. Editor

alive.com 19

from our readers

OLYMPIC

GREEN Our environment takes the podium The 2010 Winter Olympic Games will be the greenest in the history of the Olympic organization. VANOC (Vancouver Olympic Committee) is determined to go green, offset carbon emissions, and get athletes and spectators alike onboard with many of its unique environmental initiatives.

photos © VANOC/COVAN

MANAGE THE CARBON For the Olympic Winter Games, energy is used for many things—to make snow, freeze ice sheets and sliding tracks, power equipment, heat buildings, and transport people and goods. In order to help combat the carbon emissions caused by this enormous energy use, VANOC has developed a carbon management program to reduce and offset emissions. REDUCE, REDUCE, REDUCE Olympic planners have focused on reducing carbon emissions at the source. Through such measures as transportation planning, green venue design and construction, and power planning, the 2010 Winter Olympic Games will be the greenest Olympics thus far. Emission reduction in action

• Venues in both Vancouver and Whistler have been designed as compact clusters—thus minimizing both energy use and travel requirements.

• At the Whistler Sliding Centre, waste heat energy from the ice refrigeration system has been harvested and reused to heat other buildings on-site. • The Richmond Olympic Oval features a roof with a collection system for rainwater, some of which is being used to supplement toilet flushing in the building. The rest of the captured rainwater is stored in a pond and used to irrigate surrounding trees and vegetation. • Olympic venue power needs are being met without the usual portable, emission-causing generators. Instead the Games have partnered with BC Hydro to directly provide venues with clean hydroelectric power. A new automatic switching system will ensure a constant source of power should a single source become unavailable; portable generators will be unnecessary. • Expanded public transit is the new normal during the 2010 Winter Games. This will help to reduce fuel use and carbon emissions. alive.com 43

“ Attitudes that always come at the expense of the rest of the planet— can never be ‘green.’”

february 2010

How green are our Games? Dear Editor: In considering the “greenness” of the Olympic Games, your article [“Olympic green,” February 2010] omitted several major climate impactors. [Consider these examples:] cutting down forests and bulldozing ecosystems to create venues such as was done in the formerly beautiful and carbon-stable Callaghan Valley (89,000 to 120,000 old growth trees killed) and Eagleridge Bluffs; the fossil fuel-burning heavy equipment and eco-destruction required over years to enlarge a Sea-to-Sky Highway that parallels a rail line that could have provided light rail between North Vancouver and Whistler (now that would have been green); and the three luxury cruise ships brought in to house security that have been running on diesel day and night. Contrary to your reporting, venue power needs have not been met without the use of portable generators. There have been gigantic fossil fuel-burning generators providing power to BC Place, among others. And, of course, there is the helicoptering and trucking in of snow. Unforeseen? It may be just one more indication that the Olympic Games, as they have evolved as a venue to try and impress our Earth neighbours and be grander than any other Olympics— attitudes that always come at the expense of the rest of the planet—can never be “green.” Jo Phillips by email

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Fashion with re-purpose Dear Editor: The October 2009 issue of alive magazine was on a tabletop at my workplace, and I was both stunned and elated to see the article written by Gillian Flower [“Sustainable appeal”]. Finally, I thought to myself, some real numbers and sensible solutions written about our ever-expanding landfills— 4 percent of their burden comes from textiles alone.

LIFESTYLE

SUSTAINABLE APPEAL The Slow Fashion movement Gillian Flower, ND

Textiles make up 4 percent of our annual contributions to Canadian landfills. Every year Canadians throw out enough clothing, carpets, and curtains to fill Toronto’s Rogers Centre three times.

98 october 2009

“ Finally, some real numbers and sensible solutions written about our everexpanding landfills.”

october 2009

So eloquently has she described what I love to do in my spare time—attempt to reduce the textiles from the landfill site in my community. Appealing? Perhaps not the thought, but the end results are remarkable. With the intent of increasing public awareness of our effects on the ecosystem, I have designed a line of bags made by recycling textiles such as pre-loved clothing, coffee bean bags, and seat belts. I hope to encourage people to think about the purchases they make and to realize the ripple effect on our environment that even a small purchase can create, to decrease the volume of landfill content in my community, and inspire others to do what they can. In order to minimize the waste created in my community, I have developed a way to re-purpose many items. I source products locally and discover treasures in my neighbourhood thrift store and coffee shop, as well as the wrecking yard. I know my mission is a grand one, but I truly believe we can all develop tiny changes that ultimately make a difference, and this is my personal attempt, one product at a time. Jeannette Morgan Sechelt, BC

Correction

In our article, "Carolyn Thomas, heart attack survivor” (page 64, February 2010), Julie Nixon of Three Stories Creative should have received credit as the photographer of Ms. Thomas’ photo.

What do you think?

alive loves to hear your opinions. Drop us a line and let us know your thoughts about what you’ve read or about your experiences and successes with natural health products. Together we can build a healthier future. Contact: editorial@alive.com

Demystifying

detox The quest for internal clean Michelle Hancock

22 may 2010

Spring is a season of renewal and rejuvenation. It’s also the perfect time to detoxify your body. If you’re wondering what benefits a detox can provide for you, allow us to clarify the process. Detoxification itself is a loose term. Depending on whom you ask and what you read, the process can involve everything from changing your diet to giving yourself daily enemas. A lot of people cleanse to lose weight. The general purpose of true detoxification by professional health care standards is to eliminate stored body toxins that may have already caused symptoms such as fatigue and brain fog, or to stop them—and future health issues—in their tracks. Your daily dose We are exposed to thousands of chemicals in the air and in our food, water, and consumer goods. In Canada alone, more than 23,000 chemicals are registered for use in the market, and 300 are being added each year. Basic biological processes such as digestion and cellular respiration also produce byproducts that we are genetically hardwired to handle. A properly functioning body protects itself by either removing internal and external toxins through our eliminative organs—the lungs, liver, colon, kidneys, and skin—or by storing them in tissues where they do the least amount of harm. When our systems get plugged up, however, the backlog stays in the body, builds up further, and can contribute to short- and long-term problems. From 2005 to 2007, Environmental

Defence, a Toronto-based watchdog group, released three groundbreaking reports on the pervasive status of toxins in Canadians. Their findings make it clear that no ages and no geographic locations are exposure-free. Their 2006 report, Polluted Children, Toxic Nation, which involved families with children as young as 10, found traces of 46 of the 68 toxic chemicals that they tested for, including 38 known carcinogens, 23 hormone disruptors, 12 respiratory toxins, 38 reproductive/developmental toxins, and 19 neurotoxins. What’s more, the report authors noted that the typical body burden is increasing. Heeding the body talk When Caroline Farquhar found herself driving to the store in the dead of night to satisfy her intense sugar cravings, she admitted she had a problem. She knew she had to detox. “I was exhausted all of the time,” recalls Farquhar, now a holistic nutritionist and teacher at the Canadian School of Natural Nutrition. In her case, the culprit was Candida albicans, an overgrowth of yeast in the body that produces 70 known microtoxins of its own. For Farquhar, cleansing her system took two months on a strict diet including no sugar, no dairy, and no yeast. But once she managed to kill off the

“If someone is new to cleansing, a general full-body cleanse can help prepare the system for a deeper detox.” alive.com 23

Daily drinks to nourish and detox you Alkaline-boosting Smoothie

Banana Berry Smoothie

Leafy green vegetables are superb for an overtaxed liver. Parsley is a mild diuretic and celery helps cleanse the liver and lymph glands and aids digestion. Use organic ingredients, if possible. If your fruit and veggies are organic, you don’t have to peel them (except the fresh ginger).

Ideal for breakfast, this nutrient-dense smoothie is a simple way to ensure your daily dose of soy, flaxseed, antioxidants, potassium, and greens.

3 leaves kale, roughly chopped 1 small handful of parsley 1⁄2 apple, roughly chopped 1 medium celery stalk, chopped 1⁄2 medium cucumber, chopped 1 small piece of fresh ginger, peeled and finely chopped

Don’t worry about exact amounts of these ingredients, and feel free to adjust any of them to what you enjoy and have fresh in your fridge or garden. Create your own healthy combination. Juice altogether in a blender, then drink up and enjoy! Serves 1

What is amla?

1 banana 1⁄2 cup (125 mL) frozen organic blueberries (can substitute strawberries, raspberries, or a mixture) 1 kiwi 1 Tbsp (15 mL) whole flaxseeds 1 Tbsp (15 mL) fermented organic soy protein powder 1 tsp (5 mL) flaxseed oil 2 tsp (10 mL) powdered greens 2 tsp (10 mL) amla powder (optional) 1⁄2 cup (125 mL) liquid of your choice (try water, green tea, soy milk, or almond milk)

Use an electric coffee grinder to grind the flaxseeds. Purée all ingredients in a blender, adding liquid of your choice at the end slowly, until desired consistency is reached. Chew smoothie thoroughly before swallowing to improve digestion and absorption. Serves 1

Amla is an Indian gooseberry, one of the richest natural sources of vitamin C. It adds a pleasant sourness to the otherwise sweet mixture of this smoothie. One gooseberry contains 2,000 mg of vitamin C, which makes this smoothie a very rich source of protective antioxidants.

24 may 2010

micro-beasties, they never came back. Nor did her cravings. Farquhar is a detox convert and leads a healthier lifestyle that supports daily detoxification. She’s careful to consume enough filtered water (take your body weight and divide it in two to determine how many ounces you need) and fibre (30 to 40 grams a day), which she calls the “janitor of the system.” Every morning, she throws carrots, beets, ginger, and lemon into a blender for a detoxifying drink. She also takes lemon in her water to stimulate digestion and alkalize the system. Exercise, she points out, is important to support healthy detoxification. Just as the cardiovascular system pumps blood, exercise pumps lymph fluid through the lymphatic system, the body’s anti-toxin highway. If you’re in the midst of a true detox, however, heavy exercise isn’t recommended, as it would consume energy better used to support elimination processes. Farquhar has done several cleanses: one full-body, another for the liver, a third for removing heavy metals. She cautions that if someone is new to cleansing, a general full-body cleanse is a good way to help prepare the system for a deeper detox. “If your organs of elimination aren’t working properly, toxins and things like parasites will only circulate in the body,” she says. Exploring the myths Dr. Sharon Gurm of Port Moody Naturopathic Health and Wellness, agrees that detoxification is often more complicated than expected. For starters, people who should not detox without supervision are those who are on multiple medications, who have a chronic illness, or who are pregnant or breastfeeding.

alive.com 25

“People who cleanse successfully report better sleep, more energy, better mental focus, improved digestion, and healthier skin, nails, and hair.”

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“Any effort to minimize toxic exposure and give the body a break from harmful foods and lifestyle practices is good,” she says, “but are you really doing a detox? No. To effectively mobilize and eliminate toxins that are stored in the body, it takes time to even start the mobilization process.” So although short-term health food binges are without a doubt beneficial, they can’t diminish a routine of taking the body for granted. “For most patients, I recommend 28 days or longer. Especially if they’re trying to kick a habit.” The detox lifestyle What some people call a detox diet, others would call eating for the longterm. A largely organic, plant-based diet full of vegetable protein, fibre, and colourful protective elements is nutritious and supports inner cleansing. Cut out anything white and processed—rice, pastas, and baked goods—and you’re halfway there. Do it for a day, and you’re on the right track. Do it for three weeks, and you’ll probably feel too good to quit. Dr. Gurm recommends the alkalizing diet in The Complete Natural Medicine Guide to Breast Cancer (Robert Rose, 2004) by naturopathic doctor Sat Dharam Kaur. Food choices should be 80 percent alkalizing (most vegetables, herbs, spices, citrus fruits), and 20 percent acid-forming (red meats, sugars, coffee, some grains), according to Dr. Kaur. The Healthy Breast Program website, mammalive.net, offers plentiful breast health information and detoxifying recipes such as those for morning smoothies (see sidebar).

Other therapies such as dry brushing the skin and regular infrared sauna sessions can help relieve the body’s toxic load. Pick up a rebounder (you can often find them second-hand on classified websites such as craigslist.com), then jump on it for 10 to 15 minutes a day for a safe, effective way to support lymphatic drainage. Feasting versus fasting “I am not a proponent of fasting detoxes,” Dr. Gurm says. “When you fast, you can mobilize a lot of toxins, but the body needs specific nutrients to support its detoxification pathways. You may not be getting these nutrients, and if toxins aren’t eliminated effectively, they can flood the bloodstream and lodge elsewhere.” Bearable detox symptoms such as mild headaches, lethargy, or muscle aches for a few days are acceptable, but if you feel truly terrible, she says you should stop. “It’s either not the correct detox or you’re detoxing too quickly.” Without proper preparation and focus, you may find yourself in the unfortunate position of dealing with headaches, skin breakouts, and other unpleasant symptoms. People on a cleanse gone well, meanwhile, report better sleep, more energy, better clarity and mental focus, improved digestion, and healthier skin, nails, and hair. “One of the best benefits of detoxifying is that people get accustomed to a healthier lifestyle,” says Dr. Gurm. “We give them the tools, and they learn to be creative. They’re introduced to new diet concepts that they never would have attempted, and they discover food cravings and other symptoms are gone. Then they say, ‘Well, why would I ever want to go back to the way it was?’ It’s so empowering.” a

Vancouver writer Michelle Hancock puts her detoxifying green drinks on the windowsill so she doesn’t forget to drink them and uses an infrared sauna. michellehancock.ca

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Detox by the numbers... and the organs

3-day cleanse Often called a mini-cleanse, a 3-day detox is designed to lessen the burden of modern life on our internal organs. Encouraging a simple, fresh, raw diet, a 3-day cleanse can include supplements such as fibre and elderberry juice. Drink plenty so that the kidneys can perform adequately, consuming 1/2 oz (15 mL) of water for every pound of body weight (for example, a 120-lb person should drink 60 oz (1.8 L) of water daily.

1-day cleanse Success of the 1-day cleanse hasnâ&#x20AC;&#x2122;t been scientifically charted, but that doesnâ&#x20AC;&#x2122;t stop the practice. Consisting of a daylong fast, the practice often encourages drinking fresh lemon juice, warm water, and herbal teas. The 1-day fast is said to optimize immune, detoxification, and digestive systems.

Liver and gallbladder cleansing

21-day cleanse Many natural health practitioners point to 21 days as the minimum for a powerful detox. Lasting three weeks or longer, this detox program again consists of a clean, unprocessed diet and plenty of fresh water. Food choices are encouraged to be predominantly alkalizing. Along with vitamin and mineral supplements, milk thistle and turmeric are both encouraged for organ rejuvenation. Exercise is also an important part of the detoxification process that stimulates the movement of lymphatic fluid, allowing toxins to be excreted. Breathing deeply helps eliminate toxins from the cells and enhances immunity. Combining deep breathing with exercise will improve lymph flow and aid the bodyâ&#x20AC;&#x2122;s detoxification ability and general state of health. 28 may 2010

Responsible for more than 500 different functions, the liver is second only to the brain in terms of complexity and importance. In this day of high toxic burden, the liver is constantly working. Liver cleansing can include the use of a myriad of Western, Chinese, or Ayurvedic herbs such as milk thistle, dandelion root, and bupleurum. Castor oil compresses, coffee enemas, and a liver/gallbladder flush using lemon or apple juice, garlic, and olive oil are stronger interventions. A variety of homeopathic remedies are also available.

10-day cleanse

7-day cleanse A 7-day cleanse can help to keep our detoxification systems running smoothly. It requires plenty of fresh water and a diet that reduces toxins by eliminating refined sugar, refined flour, caffeine, alcohol, preservatives, artificial colours, refined carbohydrates, refined oils, and meats. Important supplements include a good quality multivitamin with minerals, plus vitamin C, 2 g twice a day; and Lactobacillus acidophilus, in a dose of 15 to 20 billion active organisms per day. Plants to assist in cleansing our systems include milk thistle, dandelion root, chlorella, cilantro, garlic, and kelp. Fibre is a must.

A successful 10-day detox would benefit from a 100 percent raw food plant diet. By reducing all cooked, processed, and animal foods we can reduce the toxic burden on our systems and even expel toxins through the skin and bowels. These toxins are molecules of foreign substances that we don’t need and that don’t belong in our bodies. Our largest organ—the skin—eliminates waste through perspiration, so sweat it out. Heat causes toxins to be released from cells into the lymphatic fluid and excreted as sweat when the body perspires. Saunas or steam baths can create sweat for therapeutic purposes. Be sure to supplement with extra vitamins and minerals, particularly the antioxidants (vitamins A, C, E, and the minerals selenium and zinc) as well as B vitamins.

cleansing the lungs Breathing is synonymous with life. High dairy intake, smoking, and air pollution can contribute to excess mucus and the development of lung disease. Lung-cleansing therapies include botanicals, lotus root tea, wild cherry, licorice root, and fenugreek. Mustard plasters are believed by many to be effective. Acupuncture is sometimes suggested and is available through qualified health professionals. a

Kidney and bladder cleansing These organs are an important avenue for elimination. Herbal detoxifiers include parsley, dandelion leaf, and goldenrod. A ginger compress applied to the back is often employed to draw toxins out of the kidney area. Drinking one to three litres of pure water daily is essential to long-term kidney health. alive.com 29

30 march 2010

Ask the experts Gordon Chang, PhD, has extensive knowledge of supplementation for humans and animals. He has lectured and written articles for numerous publications.

Why do I hear a lot about needing to detoxify the body, and what are we actually doing when we detoxify the body?

Gordon Chang, PhD: Detoxification simply means that you get rid of toxins that have built up over time in your body. Many people feel that if they have a product that makes them go to the bathroom many times a day, they are detoxifying their bodies. However, when you detoxify by using a product that produces a laxative effect, you are getting rid of surface toxins only—you do not remove stored toxins. Stored toxins inhibit the efficiency of many biochemical processes that allow your body to function optimally. The greater the toxin load on the body, the greater the chance that you will become ill. When illness strikes, the severity of

the illness may depend on the ability of your body to handle the toxins that initiated the illness. In order to truly detoxify the body, you must integrate the different organ systems whose job it is to biochemically change toxins into a form that can be eliminated (liver, kidney, and lung) with the organ systems whose job it is to eliminate (kidney, lung, and colon). Consuming more fibre generally reduces toxin intake because it is well known that many types of toxins bind to fibre and prevent their absorption from within the intestine. Changing the type of bacteria in the intestines by using probiotics also decreases the toxin load to the body. Sufficient exercise, sleep, and relaxation may decrease the generation of toxins and therefore lessen the toxin load. To promote the detoxification process naturally you must consume products that encourage the detoxification process in the liver (most importantly), kidneys, and lungs, as well as provide antioxidant support to these organs. Consult with your health care practitioner before you begin any detoxification regimen to get help choosing the one that is best for you. a

Have more health questions? ➤ visit alive.com

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health

Osteoarthritis relief 34 • yeast infections 37 • Springtime allergies 42 • Now hear this! 47 Supplementing your cleanse 50 • Restorative yoga 54 • secrets of natural weight control 56 Beat back pain 63 • Men’s health matters 67

75% of women will experience at least one yeast infection.

You can eliminate candida. Restore bacterial balance with our 4-step plan on page 37.

2 out of 3

Canadian adults are overweight or obese, according to Statistics Canada. Do you want to achieve a healthy weight? Discover 9 secrets of natural weight control on page 56.

alive.com 33

HEALTH

Osteoarthritis relief A promising natural treatment option

Alan C. Logan, ND

Suffering from pain, reduced mobility, and other osteoarthritis symptoms? If you are among the estimated 30 million North Americans suffering from osteoarthritis, new research offers hope. Clinical research shows that a new natural ingredient, natural eggshell membrane (NEM), can help to improve joint pain and stiffness associated with osteoarthritis. Improvements in pain and flexibility have been noted in two clinical trials in as little as seven days, with improvements in pain reported at 30 days as well, suggesting that pain could be reduced both rapidly and continuously. Study participants did not report any adverse side effects from NEM. Existing treatments Osteoarthritis, also called degenerative joint disease, occurs when cartilage, a protein substance that acts as a cushion between the bones of the joints, begins to break down. Symptoms include pain, stiffness, and reduced mobility, and can affect any joint in the body. It can be extremely painful, even debilitating, significantly affecting lifestyle and activity level, and can even lead to depression. Existing treatments for osteoarthritis are typically temporary solutions for the management of pain. Questions 34 may 2010

abound concerning the efficacy and safety of widely consumed over-the-counter and prescription drugs. Many of these treatments have shown limited effectiveness in randomized, controlled clinical trials and have been shown to have significant side effects after long-term use, including gastrointestinal issues as well as cardiac risks. Other natural approaches to treatment do exist, but some of them require many months to show results and must be taken several times daily. Exciting developments While preliminary studies conducted on NEM have so far involved small numbers of participants, many people are excited about the potential for fast pain relief and increased flexibility that NEM has so far exhibited. When considering natural options for osteoarthritis, remember to keep NEM top of mind. a

Alan C. Logan, ND, is author of the new book Your Skin Younger (Sourcebooks Incorporated, 2010).

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Chronic yeast infections 4 STEPS TO ELIMINATE THEM FOR GOOD Natasha Turner, ND

Are you frustrated by chronic yeast infections that seem to remain or recur, regardless of the many over-the-counter remedies you have tried? Also known as candidiasis, yeast infections affect up to 75 percent of women in their lifetime. If youâ&#x20AC;&#x2122;re a woman youâ&#x20AC;&#x2122;ve likely experienced vaginal infections, although yeast infections may occur in women and men in the digestive tract, mouth (as thrush), sinuses, or on the skin. Widespread systemic infections may occur in immune compromised individuals. CAUSEs Candida albicans is a naturally occurring yeast controlled by our friendly bacteria, Lactobacillus acidophilus. Yeast infections occur when Candida albicans overgrows, frequently as a result of antibiotic use, which disrupts our bacterial balance leaving yeast to grow and flourish. Other causes of infection include poor dietary habits such as excess sugar or alcohol consumption; weakened immunity; corticosteroids or other immune suppressing medications; hormonal changes associated with menopause, pregnancy,

or menstrual cycles; and health conditions such as diabetes or cancer. Symptoms Proper diagnosis is important to ensure effective treatment. Vaginal yeast infections are associated with itching and burning with or without a vaginal discharge which is commonly described as similar to cottage cheese. Males with genital yeast infections may be asymptomatic or experience an itchy rash on the penis. Oral yeast is associated with a throat coated in a white layer and mouth soreness. Other related symptoms of chronic yeast infections include abdominal gas or bloating, indigestion, nasal congestion or sinus problems, bad breath, skin rashes, increased allergies and chemical sensitivities, rectal itching, fatigue, difficulty concentrating, headaches, and sugar cravings. alive.com 37

headline

HEALTH

4-step treatment plan The most effective treatment for chronic yeast infections must be directed at restoring long-term healthy flora balance as opposed to short-term symptomatic relief.

STEP 1: Detox with yeast-free foods Your nutrition habits are an important component of your treatment plan. Yeast feeds on particular food sources; therefore, avoidance of these foods will provide long-term relief. Eliminate the following foods for a period of four to 12 weeks. If, however, you experience a flare-up of symptoms upon reintroduction of these foods, you should extend the candida diet.

Foods to Avoid Sweets

> barley, corn, and rice syrup > sugar, honey, maple syrup > containing concentrated sweeteners

Dairy Products

> containing lactose

Foods that easily convert to simple sugars

> melons, dried fruits, fruit juice > refined flours > white bread, white rice

Yeast

> bakers, nutritional, brewers

Cheese

> moldy types such as blue cheese

Fermented foods

soy sauce, miso, tempeh, malted products > > all types of vinegar > pickled products

Smoked products

> meats and fish

Alcohol

> all types of alcoholic beverages

Yeast triggers

> mushrooms, melons, corn > peanuts, pistachios

High carbohydrate foods Limit these food choices to one serving maximum per day: sweet potatoes, white potatoes, parsnips, and cooked carrots.

38 may 2010

Your diet should focus on the following immune-enhancing, yeast-free foods:

Foods to CONSUME Proteins

> beans, raw or soaked nuts and seeds (except peanuts and pistachios) > chicken, turkey > deep sea fish > organic eggs > goat’s milk, yogourt

Grains

> millet, buckwheat, rye, barley, amaranth, quinoa, kamut, whole wheat, spelt > any sprouted grain or seed (barley, rice, millet, and sunflower sprouts) > yeast-free grain products only

Non-starchy vegetables

> green leafy veggies, cabbage > broccoli, cauliflower, Brussels sprouts > bok choy, kohlrabi, zucchini > onions, garlic > sea vegetables (such as nori and dulse) > alfalfa sprouts

Condiments and oils

> non-fermented wheat-free soy sauce > hummus, tahini, raw nut butters (except peanut) > garlic, onions > lemon > any fresh or dried herb > dulse (as a salt alternative) > ghee (clarified butter) > extra-virgin olive oil

STEP 2: Restore bacterial balance Replenish levels of acidophilus and bifidus to help counteract an overgrowth of candida. Follow any series of antibiotics with acidophilus supplements for twice the amount of time you took the prescription of antibiotics. I recommend taking a 10 to 15 billion capsule, one to two pills on rising and before bed, without food. Saccharomyces boulardii (SB), the only probiotic yeast available in supplement form, is a competitor for candida. European studies suggest that SB may prevent candida from spreading and may also protect the gut from diarrhea caused by amebas, C. difficile, and cholera. Take two capsules on rising and before bed, without food.

“The most effective treatment for chronic yeast infections must be directed at restoring long-term healthy flora balance.” alive.com 39

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STEP 3: Test your levels of stomach acid Stomach acid, technically known as gastric acid which consists mainly of hydrochloric acid, is essential for proper functioning of the digestive system. Low acidity may result in only partial digestion of foods leading to gas, bloating, belching, diarrhea, or constipation. Candida can grow out of control when the acid levels in the stomach or the vagina change. Normal levels of stomach acid also help to keep the digestive system free of bacteria, yeast, and parasites. If you are searching for a simple way to determine your stomach levels, take a peek at your fingernails. If you have vertical (lengthwise) ridges, it’s a characteristic sign of low stomach acid. Your health care practitioner can also conduct tests for stomach acidity.

STEP 4: Attack yeast with an anitfungal agent Because there are different strains of yeast and some are resistant to antifungal agents, more than one antifungal agent is required for successful treatment. Treatment is recommended for four weeks to six months, depending on the severity of your symptoms. Consult your health care practitioner about the antifungal agent that’s right for you. By following these simple suggestions, you can resolve a troublesome yeast infection for good.

3 ANTIFUNGAL YEAST FIGHTERS > Oregano oil is an effective antifungal agent for all types of yeast infections. A typical dose is 2 to 3 drops under the tongue, 2 to 3 times a day with or without meals. > Psyllium husks are an effective source of fibre for digestive cleansing, while caprylic acid is an antifungal agent that kills candida. These products can be taken before bed on an empty stomach, as directed on the label. > Preliminary results from laboratory studies suggest that cinnamon oil and cinnamon extract have anti-candida properties. Consume 1/2 to 3/4 tsp (2 to 4 g) of powder per day or one to two capsules of 200 mg cinnamon oil twice daily with meals. a Natasha Turner, ND, is the author of The Hormone Diet (Random House, 2009) and founder of Clear Medicine, a wellness boutique that specializes in an integrated hormonal health program. thehormonediet.com

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health

Springtime

allergies

Hope for itchy eyes and runny noses

Susan Biali, MD

It’s that time of year, when the world blooms into springtime splendour. But many people are too busy dealing with sneezing attacks and itchy, watery eyes to appreciate the season. Children may grow out of allergies as they get older, but millions of people worldwide seem to grow into allergies as adults. Although it’s not clear whether we can ever completely cure ourselves of an allergy once we’ve developed it, we can certainly take steps to significantly decrease the severity of our symptoms. No hay and no fever Despite the term hay fever, springtime allergies aren’t triggered by hay and don’t cause a fever—though we may feel like

we’ve been hit by a vicious cold virus. Spring allergies are triggered by pollen from trees, which can begin spreading as early as January. Sadly, the worst culprits are the otherwise gorgeous oak, elm, willow, ash, poplar, sycamore, maple, and cypress trees. The pollens from these trees end up in our eyes, nose, throat, and lungs. The immune system thinks that the

“Millions of people worldwide seem to grow into allergies as adults.”

42 may 2010

â&#x20AC;&#x153;Ask an allergist to test for common pollens and to find out if youâ&#x20AC;&#x2122;re allergic to any foods.â&#x20AC;?

alive.com 43

health

“invading” pollen is harmful and launches an antibody reaction against it. This triggers histamine release, producing an allergic reaction. The membranes lining the nose become irritated, causing itching, sneezing, and a runny nose with a clear watery discharge. Pollens that land in the eyes can make them red, itchy, watery, and swollen. Some people also experience an itchy throat, coughing, or symptoms of asthma, such as wheezing and shortness of breath (if you experience either of the last two symptoms, you must see a doctor as soon as possible, as this can occasionally become life threatening). Once you attend to the emergency situation, you can consult your regular health care practitioner. Get diagnosed Mild seasonal symptoms are fairly easy for a health care practitioner to diagnose and treat. They may even include depression, appetite loss, or difficulty sleeping. If you’ve got more serious symptoms, or simply want to know what’s causing them, you can get tested for allergies by an allergy specialist. An allergist will use skin testing (which places a small amount of each potentially allergy-causing substance under your skin) to determine what you’re allergic to. Ask an allergist

to test not only for common pollens, but also to find out if you’re allergic to any foods. Food allergies may be intimately linked to seasonal allergies. Eliminating problematic foods may decrease the load on your already overloaded immune system, potentially decreasing the severity of seasonal allergic reactions. Natural treatments If you’ve suffered with allergies for years, you’re probably already familiar with the traditional medical anti-allergy arsenal: prescription and nonprescription antihistamines, decongestants, anti-allergy eye drops, and corticosteroid nasal sprays. Although the above can certainly relieve symptoms, there are also some natural remedies you may find helpful: Keep the windows closed

Pollen counts are highest in the early morning, so keep your windows closed while sleeping and your car windows shut when driving. Rather than hanging sheets or laundry to dry in the sun where they can gather pollen particles, hang them indoors if possible.

Types of allergies Seasonal allergic rhinitis > an allergic reaction also known as hay fever > caused by outdoor allergens such as tree pollen Perennial allergic rhinitis

> an allergic reaction > caused by indoor allergens such as pet dander, dust mites, and mold

44 may 2010

Nasal flushing

There are various products available, usually based on a saltwater (saline) solution, that flush out the nose and sinuses, removing pollen particles and shrinking down inflamed nasal membranes. Never try to mix up your own solution at home; use a recommended product and follow directions closely. Butterbur

A study published in the British Medical Journal found that an extract from butterbur, a plant native to Europe, Africa, and Asia, provided as much relief for allergy sufferers as a popular over-the-counter antihistamine after two weeks of use. An advantage to the butterbur extract was that it relieved symptoms without triggering the drowsiness that often accompanies antihistamines. Do not take butterbur if you suffer from any type of liver disease. Quercetin

This flavonoid, found in red wine, grapefruit, onions, and apples, and available in supplement form, acts directly to inhibit histamine release. Stinging nettle

A study in Phytotherapy Research showed that in a laboratory environment, stinging nettle extract inhibits some of the cellular events that result in seasonal allergy symptoms in our bodies. Talk to your health care practitioner if you take blood pressure medication, blood thinners, or water pills, or have diabetes. Before using these or any other supplements, be sure to check with a qualified health care practitioner, particularly if you have any health concerns or are pregnant or breastfeeding. He or she can recommend an alternative way to relieve springtime allergies. a

stick it to allergies Recent studies suggest that acupuncture may be another alternative in the arsenal against seasonal and perennial allergies.

> A 2009 Chinese meta-analysis of 12 studies involving 1,076 allergic rhinitis (AR) patients concluded that acupuncture is “effective and safe” and may have advantages over routine medical treatment.

> A 2009 Korean review of seven high-quality acupuncture trials found results were mixed. For perennial AR, acupuncture proved to be effective; for seasonal AR, the results were unclear.

> A 2009 Russian study of 24 patients who were administered acupuncture for seasonal AR reported a 75 percent “marked improvement” in health conditions, including disappearance of clinical symptoms.

> A 2008 German randomized, controlled trial of 5,237 AR patients found that those who received acupuncture had improved quality of life compared to the control group, and these benefits were “relevant and persistent.”

Susan Biali, MD, is a practising GP, wellness expert, speaker, and author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort, 2010).

alive.com 45

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www.nakaherbs.com The information in this newsletter is intended strictly for research and educational purposes, not as a diagnostic tool or a prescription for any ailment.

health

Now hear this! A guide to healthy hearing

Fred V. Matta, MClAud, Aud(C)

What would life be like if you were unable to hear your favourite song or your child’s first word? Would music exist were it not for the gift of hearing? Helen Keller, a woman rendered blind and deaf from an early age, who— through sheer determination—learned to communicate using Braille wrote, “Blindness separates us from things, but deafness separates us from people.” Helen Keller’s insight brilliantly highlights the important relationship between hearing and communication. Humans are social beings, and in a world full of sound, hearing is an essential sense. Hearing, like other senses, provides an interface between the brain and the physical world. Our sense of hearing is a remarkable system enabling us to receive and interpret sound. All the senses work together in harmony to gather information about the world. This information is processed by the brain to compose a lively scene of the world with all its many sights, sounds, smells, tastes, and textures. We often take our senses for granted, but it’s not until we become deficient in one (or more) of them, that we realize the impact this has on our lives. Types and causes of hearing loss The human ear has three parts: the outer, middle, and inner ear. This is known as the auditory pathway. Hearing loss occurs when there is disruption to structures anywhere along the auditory

pathway. The site and cause of damage are used to describe the type of hearing loss.

• certain medications • viral or bacterial infections Combined

Outer/middle ear

For example, a problem with the outer and/or middle ear that interferes with the conduction of sound flow is known as a conductive hearing loss (CHL). In most cases, CHL is temporary and usually treatable. Possible causes: • excess wax in the outer ear • fluid buildup in the middle ear, such as from an ear infection and perforation or other damage to the eardrum • deformity, absence, or disease of the small bones in the middle ear Inner ear

A hearing loss affecting the inner ear is called a sensorineural hearing loss (SNHL). This type of hearing impairment is often permanent. Statistically, 20 percent of those over the age of 65 and 40 percent of those over 75 have a significant hearing problem. Possible causes: • deterioration of the inner ear associated with the natural aging process known as presbyacusis • hereditary factors • overexposure to loud noise

When CHL and SNHL are present together, the combination is described as a mixed hearing loss.

Signs of hearing loss In adults: > sounds seem faint and speech sounds muffled or slurred > family or friends may complain that the TV or radio volume is too high > increased difficulty hearing and understanding conversation in background noise In children:

> delayed speech development or regressing speech

> inattentiveness > inability to accurately locate where sounds are coming from > academic or behavioural issues

alive.com 47

health

Hear today, gone tomorrow? Hearing loss can go undetected for many years, especially if the underlying cause is advancing age, because the hearing

Noise exposure Aside from hearing loss, other adverse health effects thought to be linked to excessive noise exposure include: > headaches > increase in heart rate > increase in blood pressure > increase in tension and anxiety > sleep disturbances > tinnitus (ringing in the ears) > irritability

48 may 2010

deficit tends to develop slowly over time. A person may be unaware that their hearing is not as sharp as it once was, because they develop mechanisms to compensate for the reduced hearing acuity. For others, hearing loss may develop suddenly or progress quickly such that its effects are easily noticeable. (See sidebar for signs of hearing loss). Hearing loss is one of the most common disorders present at birth. In fact, about one to three of every 1,000 babies born will have a hearing loss issue. The risk is even higher (one in 50) for babies who are admitted to a special care nursery. Unlike adults, babies lack the cognitive skills to express if they are unable to hear. Therefore, it is especially important for parents to be aware of the signs of hearing loss, as healthy hearing in the early years is essential

for proper speech and language development and learning.

â&#x20AC;&#x153;Statistically, 20 percent of those over the age of 65 and 40 percent of those over 75 have a significant hearing problem.â&#x20AC;? Are you hard of hearing? If you suspect a hearing loss, see your family doctor, who can refer you to an audiologist. In some Canadian provinces, you can see an audiologist directly without a doctorâ&#x20AC;&#x2122;s referral. Nobody is too young to have a hearing test, even newborn babies. In fact, many countries and several Canadian provinces have developed newborn screening

programs to check babiesâ&#x20AC;&#x2122; hearing shortly after birth. Caring for your hearing While some causes of hearing loss are beyond our control, others are quite preventable. One such preventable form of hearing loss is that which is caused by overexposure to loud noise, known as noise-induced hearing loss (NIHL). There is growing concern that among teens and adolescents the incidence of NIHL is increasing because of the use of MP3 players and other personal listening devices. These devices can pump out potentially harmful levels of noise. Noise-induced hearing loss is in part due to mechanical changes within the inner ear as well as metabolic changes. These metabolic changes are believed to result in the production of free radicals, which damage the inner ear.

What is an audiologist? Audiologists are hearing-health professionals who specialize in the identification, evaluation, and rehabilitation of adults and children with hearing loss and related disorders. They can determine the exact nature of the hearing problem and whether the condition warrants medical attention.

The louder the sound and the longer youâ&#x20AC;&#x2122;re exposed to it, the greater the risk to your hearing. Some studies have investigated the use of antioxidants as playing a protective role against the damaging effects of loud noise. However, the best and most effective protection is prevention. Protecting your hearing is as easy as wearing noisereducing earplugs when engaging in noisy activities or turning the volume down on your personal music player.

Taking care of your hearing is just as important to your overall well-being as maintaining a healthy diet and exercise routine. So look after your ears and they will provide you with many years of listening pleasure. a

Fred V. Matta, MClAud, Aud(C), is a clinical audiologist involved in the assessment, diagnosis, and management of childhood and adult hearing disorders.

alive.com 49

health

Supplementing

your cleanse 5 ways to boost your immune health Chantelle Drobot, ND

50 may 2010

Cleansing keeps our bodies healthy. It’s like the spring cleaning you do for your house once a year when you really pull out all the stops. When finished, things look good and feel good, and all of the garbage has been put out for pickup. However, cleansing can stress the immune system, causing unwanted side effects. Here are five supplements that will aid the body during a cleanse and help the immune system stay on top of its game as well. Before taking supplements during a cleanse, always consult with your natural health practitioner.

1. Glutamine This amino acid is a building block of protein; both the liver and the immune system require protein to function properly. Glutamine is fundamental to immune cell functioning. Research has shown that when lymphocyte or macrophage production is stimulated, this increase in immune cell production also increases the rate that the body uses glutamine. Studies have shown that many of the immune mediators in the body are actually glutamine dependent, meaning that they require adequate levels of glutamine in order for the immune system to function effectively. If glutamine concentrations in the body are too low, immune cell production decreases substantially. Interestingly, studies have also indicated that immune cell production increases significantly as glutamine is supplemented. There is consistent evidence supporting the position that increasing the body’s protein intake does not affect kidney functioning in people with healthy kidney systems. Glutamine can be ingested in foods rich in protein or taken by supplementation. Recommended dose Supplement with 1 to 2 g of glutamine a day with food.

2. Curcumin Studied for its detoxifying, antiinflammatory, and immune-stimulating capabilities, this component of turmeric provides its yellow-orange colour. Curcumin has been shown in studies to have antiviral, antibacterial, antifungal, antioxidant, and anticancer properties. Studies have demonstrated that the herb may have the ability to regulate the activation of immune system cells, including T-cells, macrophages, neutrophils, and natural killer cells. When taken at low dosages, curcumin appears to be able to increase the antibody action of the immune system. Researchers are studying curcumin’s ability to replicate the action of certain pharmaceutical drugs. Curcumin appears to inhibit certain immune processes in cells pretreated with it. Recommended dose Curcumin is consumed in foods containing turmeric and can be taken in supplement form at a dosage of 400 mg twice daily. Those on blood-thinning medications should consult their health care practititioner before taking curcumin.

“ Milk thistle is known for its liver-protecting and antioxidant properties, but research indicates it may also have antiviral benefits.” 3. Milk thistle

This herb is best known for its hepatoprotective (liver-protecting) and antioxidant properties, but research indicates that it may have some antiviral benefits as well. In one study, milk thistle was shown to have significant antiviral benefits for patients with hepatitis C. Milk thistle improved the immune response by controlling proinflammatory mediators in patients’ immune systems, with no indication of side effects or toxicity. Recommended dose Dosage for milk thistle is generally 200 to 400 mg per day in divided dosages. Take no more than 200 mg at a time with food for the duration of a cleanse. alive.com 51

health

â&#x20AC;&#x153; Green tea calms the nervous system.â&#x20AC;? Detox teas

While undergoing a cleanse, try drinking tea. The following varieties are recognized for their detoxifying properties and are available at your natural health retailer.

Variety

Benefits

green

> contains polyphenols called catechins > promotes digestion > calms the nervous system

rosehip

> contains vitamin C and antioxidants > boosts the immune system > eases dizziness and headaches

lemon grass

> contains the antioxidant beta carotene > acts as a diuretic > improves skin tone

camomile

> contains the flavonoid apigenin > relieves heartburn, bloating, and digestive upsets > calms the nerves and aids sleep

52 may 2010

Because menopause has more than 21 symptoms,* HarmonyÂŽ has more than one herb.

4. Zinc

This mineral supports a number of different functions including cognition, reproduction, and immune system function. Zinc’s role in immune support has been well documented. Studies indicate that low levels of zinc are directly correlated with impaired immune function, decreased resistance to pathogenic organisms, and increased incidence of acute infections, including pneumonia in the elderly. Zinc, like vitamin C, also has antioxidant and anti-inflammatory functions. Supplementation with zinc in young adults and elderly individuals has been shown to significantly decrease oxidative stress produced by inflammatory mediators, molecules released by immune cells to protect against harmful invaders. In addition to its role in prevention, zinc has been shown to shorten the time it takes to recover from acute infection. Research indicates that supplementation for one to two months may restore immune response and reduce the incidence of infection overall.

This vitamin supports and stimulates the immune system. Research indicates that supplementation with vitamin C increases the body’s ability’s to fight infection by stimulating lymphocyte production. These immune cells fight off viruses and attack our own cells that have been compromised by viruses or cancer. Vitamin C also supports the antimicrobial (antiviral and antibacterial) actions of the immune system. In addition to its immune-stimulating benefits, vitamin C is a powerful antioxidant. Research shows that vitamin C may protect the body against the oxidative stress that is created as the body mounts an inflammatory reaction and also may protect the body against chronic disease.

Recommended dose Zinc should be taken in 30 mg dosages with food on a short-term basis. Consult your health care practitioner if you have type 1 diabetes or AIDS, as zinc supplementation may pose a health risk for these individuals.

Recommended dose Research indicates that dosages of 1,000 to 2,000 mg per day show good results with no side effects. Vitamin C should be taken with food, and only 1,000 mg should be taken at a time to ensure optimal absorption. a

5. Vitamin C

“ Supplementation with vitamin C increases the body’s ability’s to fight infection by stimulating lymphocyte production.” Chantelle Drobot, ND, practises at the Integrative Health Centre in Calgary. Her clinical focuses are hormonal issues, digestive disturbances, stress-related conditions, immune dysfunctions, and cardiovascular disease.

Confidence through menopause

* Not all women experience all symptoms. Always read the label. Use only as directed. If symptoms persist consult your health care professional.

www.martinandpleasance.com

alive.com 53

TCA/HAR031R

Available from leading Health Food Stores.

health

restorative yoga The art (and science) of slowing down Charlene Brooke

Few things are more satisfying than leaving a yoga class drenched in sweat from performing headstands and chaturangas (four-limbed staff pose). But while pushing yourself often feels good, sometimes thereâ&#x20AC;&#x2122;s a lot more to be gained from slowing down, taking a breath, and sinking into a nice big pillow.

54 may 2010

Restorative yoga is a very gentle form of yoga that uses pillows, blankets, bolsters, straps, chairs, and other props to help you hold postures longer than in traditional yoga. A class will typically include forward folds, backbends, inversions, and twists—enabling the spine to move in all directions. Because the body is completely supported, the only work required is arranging your props to give you proper alignment in each posture. Once you’ve achieved that, simply relax, breathe, and let the tension ease out of your body. What does it do? While this may sound like a nap session, it’s not. It’s a state of deep, active relaxation that stimulates the parasympathetic nervous system, according to Marla Meenakshi Joy, a restorative yoga teacher trainer in Toronto. This decreases blood pressure and allows the body to attend to its internal housekeeping needs such as digestion, elimination, and overall repair. Restorative yoga certainly feels good, but it may not be for the reason you think. According to Joy, “Restorative yoga is about opening, not stretching.” For example, in a restorative seated forward bend, you sit in a cross-legged position with a chair in front of you. If your lower back rounds, sit on the corner of a folded-up blanket to tip the pelvis forward. Bend forward, cross your arms, and place them on the seat of the chair. Turn your head to one side, and rest it on your arms. If you do not bend easily, pile as many blankets as you need on the chair to maintain the natural curves of the spine. Be sure to spend an equal amount of time resting your head on each side. This posture opens up the back of the body without overstretching the hamstrings, which can often happen in an unsupported forward fold. Counter the pose with a supported backbend by lying on your mat with your knees bent and a block underneath your sacrum, the broad triangular bone at the base of your spine. This will open the abdominal muscles, allowing fresh blood to move into the organs, furthering the oxygen exchange. Who can benefit? Whether you’re young or old, a novice or seasoned yogi, injured, ill, or simply tired, restorative yoga can benefit just about everyone. In a 2008 study, researchers found that restorative yoga improved the quality of life and emotional well-being of women with breast cancer. Be mindful of your limitations, and communicate with your instructor about where you’re at on any given day. He or she

4 tips for a positive restorative yoga experience Consider these points when choosing a restorative yoga class: 1. Determine the teacher’s approach before you start. Some classes incorporate chanting and meditation, while others focus strictly on postures. Consider which type best suits your interests. 2. Find out if the instructor gives individual attention or makes modifications for people with different needs. This is crucial, especially if you’re a beginner. 3. Got no props? No worries! A good instructor will make use of whatever props are on hand. Often the wall and some chairs will do. Whatever props you’re using, let comfort be your guide. If a posture doesn’t feel right, it probably isn’t. 4. Bring a cozy sweatshirt to help you stay warm and snug, especially during Savasana, the mindful rest period at the end of class.

will talk to you about contraindications to postures and find the gentlest, most comfortable posture for you to enjoy. When should you practise? Any time you want. It’s an ideal way to end a vigorous Ashtanga practice. Or if you’ve learned some good postures in class and want to practise at home, I recommend using either Relax & Renew by Judith Lasater (Rodmell, 1995) or Yoganap by Kristen Rentz (De Capo, 2005) as a reference. What better way to spend the last 20 minutes of your day? There are no rules to the practice, short of listening to your own body. If nothing else, it’s a reminder to devote time to the breath. According to Lasater, “When we pay attention to the breath, it brings us fully into the present. It is impossible to focus on the breath without paying attention to the here and now.” Being present and focusing on the breath isn’t easy. That’s why we need restorative yoga—to help us relax, slow down, and focus. a Charlene Brooke is a freelance writer and yoga instructor. When she’s not chasing around her 15-month-old twins, she’s trying to restore her tired body through yoga.

alive.com 55

9 HEALTH

secrets

of natural weight control Not a one-size-fits-all solution

Laurie Pawlik-Kienlen

Research shows that diets often don’t work because they deprive people of delicious food, increasing the chances of a binge later. You may not have the metabolism of an ectomorph, but you can reach your optimal weight by applying some simple habits to your life. These nine secrets may change the way you think about eating and exercising. But remember—there’s no “one size fits all” when it comes to reaching your ideal weight. In fact, some of these secrets may even be contradictory. Research shows that everyone has different exercise and food personalities, and what helps one person shed pounds won’t necessarily work for another. The trick is finding the secrets that work for you.

56 may 2010

Tap your toes and drum your thumbs. Personal trainer and gym owner, Fawn Gill, notes that people at their perfect weight never stop moving. “Even in their seats, they shift and fidget. This is known as non-exercise activity time or NEAT.” Gill explains that constant movement burns calories and raises the metabolism. University of Alberta professor Adam Morton thinks that there aren’t any weight management secrets. “I’m 5 feet 10 inches and 133 pounds, and fit. I’ve never weighed much more than 140 and have always eaten like a horse.” Though he claims not to have any secrets, he confesses, “I’m a fidgety person, of body and mind, never staying still.”

2 3

Pause for 20 minutes before eating anything—even if it’s covered with chocolate. My husband Bruce is tall and thin, and he doesn’t gain weight no matter what or how much he eats. Yes, genetics and a fast metabolism contribute to his lean frame, but so do his eating habits. For instance, when I ask, “Should we unwrap that gourmet milk chocolate bar filled with orange and honey nougat and flakes of dark cocoa?”… he pauses. He tilts his head. He checks with his stomach. He checks with his head. While I’m clamping my hands over my mouth so I don’t cram the whole darn thing in at once, he’s asking his body what it needs. People who maintain an ideal weight don’t often eat for the sake of eating. They tune in to their tummies and give their bodies what they need.

Eat similar things at the same time every day. She isn’t at her ideal weight for no reason: “I’m the only person I know who eats on a schedule,” says 52-year-old Kathy Pfeiffer, a writer and homemaker. “I eat the same things for breakfast and lunch every day, and usually eat the same things each night of the week for dinner. For instance, every Monday night I have spaghetti.” This is actually an expert-endorsed weight-loss tip; in You! On a Diet (Free Press, 2006), Dr. Mehmet Oz advises automating your meals and snacks. Eating the same food or from a small group of foods every day takes the guesswork out of eating, which makes you less likely to overeat. Pfeiffer has another reason for automated eating: “It’s easier to grocery shop ... and, yes, I’m lazy!”

People at their optimal weight don’t often eat for the sake of eating. They tune in to their tummies and give their bodies what they need. alive.com 57

HEALTH

58 may 2010

Have a plan before dining with someone who you know makes poor choices about eating. I’m one of those rare creatures who lost weight after getting married (most couples pack on a few pounds after vowing eternal wedded bliss). Marrying a skinny guy definitely helped, partly because I saw the value of quitting while I was ahead. For instance, I learned to stop eating when I was satisfied, not stuffed. Several research studies show that friends and family affect weight gain or loss, and dining companions significantly affect portion sizes and types of food consumed. This doesn’t mean you shouldn’t eat with them … just make sure you’re only eating when and if you’re physically hungry. Also, when spending time with friends, try burning calories instead of absorbing them (for example, go for a hike instead of out for dinner).

Savour the foods you crave. “Portion size is more important than so-called low-calorie food,” says Irene Wanless, a retiree at her ideal weight. “One [small] helping of mashed potatoes with butter is better than two helpings of low-cal something or other.” Her instincts are backed by science: research shows that diets often don’t work because they deprive people of delicious food, increasing the chances of a binge later. Plus, most diets aren’t sustainable. Instead of focusing on low-fat foods, eat what you like but don’t eat more than you need. (“A second helping? Nah, I’m satisfied,” my husband says—unless it’s Thanksgiving or Christmas dinner at his mom’s!) Wanless helped her hubby lose 40 pounds in three and a half months—and keep it off—by eating slowly, not having second servings, and only having one starch per meal.

Increase your mind-body connection. “I think the secret to healthy eating is to incorporate deep breathing into your daily ritual,” says holistic nutritionist Lisa Marie Bhattacharya, owner of a West Coast bed-and-breakfast retreat. “Deep breathing cured me of irritable bowel syndrome and other stress-related illnesses.” She explains that deep breathing decreases stress and relaxes the body, which increases the absorption of nutrients. Yoga, mindful walking, and tai chi are examples of meditative exercises that can incorporate deep breathing and help you stay connected with your body’s real physical and emotional needs. “The end result is increased energy levels, a more efficient metabolism, and no excess weight gain or loss,” says Bhattacharya.

Keep your stomach stoked. Certified Pilates instructor Fawn Gill reminds us to eat regularly. She notes that some people who maintain their ideal weight eat seven or eight times a day. “But, they eat small, healthy meals. This way, the body is constantly working to burn off food. The metabolism is always ramped up.” She compares metabolism to a wood-burning stove: if you only stoke it once, it’ll burn and go out. It’s hard to get it started again. “But,” she says, “if you constantly put small pieces of wood into it, it burns hot and steady for hours. That’s your metabolism!” If you’re carrying more weight than you’d like, you can rev up your metabolism by eating small, regular, healthy meals.

Deep breathing decreases stress and relaxes the body, which increases the absorption of nutrients.

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Lighter, happier moods are literally higher vibrations of energy that keep the metabolism humming, the body energized … and the weight down.

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newrootsherbal.com Prevention

C ur e

Don your chef’s hat and apron more regularly. If your metabolism is sluggish, give it a boost with Karen Brown’s advice: cook all your meals and snacks from scratch! “It’s the best way I know to be aware of what’s in your food, why it’s there, and which things you can reduce or eliminate without sacrificing taste,” says this natural ectomorph. “If your food has lots of flavour, it’s more satisfying, and you may find you don’t need to eat so much.” Karen can eat eight slices of store-bought puffy bread and still feel like she hasn’t eaten much. But two slices of her homemade whole grain bread feels like a meal—and it’s much healthier. Muffins from coffee shops and Caesar salads in restaurants are prime examples of high-fat foods that could easily be made at home (which will save you money, too!).

Actual laboratory at New Roots Herbal

240 hours of testing and research every week Our full-time laboratory is staffed with 1 PhD, 3 MSc and 2 BSc Find solutions to your problems that don’t involve eating. Gini Grey is 5 feet 9 inches and weighs about 122 pounds—and she’s a classic example of how to not use food as entertainment, comfort, or a source of stress release. “I’m an optimist,” says this transformational coach and author. “I like to feel good, so I focus on solutions rather than problems. When I think negatively, I can feel my energy sagging. But when I envision my goals and focus on things I’m grateful for, I feel lighter, uplifted, and enthusiastic.” Grey explains that lighter, happier moods are literally higher vibrations of energy that keep the metabolism humming, the body energized … and the weight down.

Striving toward your healthy body weight is great—but so is embracing your current size and shape. The key is to strike a balance between increasing your fitness level and loving your body for what it does every day. Remember, there are two sides to every coin. “Being thin is not necessarily the greatest,” says Wanless. “A little curvy and rounded is lovely. For instance, we skinnies get far more wrinkly than our nice, firmly packed friends.” a Laurie Pawlik-Kienlen is a full-time writer and blogger on Bowen Island, BC. She created the “Quips and Tips” blog series.

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health

Beat back pain Causes and natural solutions

We have all experienced back pain at some point. It can start as a mild nuisance or a nagging, dull ache which develops into a sharp debilitating pain that won’t go away.

Margot Mostyn

Although there are several causes of back pain, the good news is, there are natural solutions that can offer incredible relief. Why is my back hurting? Here is a list of some of the most common causes of back pain. Muscle strains and sprains

The most common reason for back pain is a muscle strain or sprain. A strain is an overstretched or torn muscle, whereas a sprain is an injury to the ligaments. Both injuries often lead to muscle spasms, and sometimes even radiating pain into the buttocks. Excessive exercise and heavy lifting can both lead to muscle strains, commonly experienced by physical labourers and athletes. Poor posture can lead to various muscle imbalances, which ultimately may cause muscles to tighten up and strain. Herniated discs and other disc conditions

Another common condition leading to back pain involves disc herniations. In a nutshell, your spine is made up of vertebrae, and between each vertebra is a disc. The disc is a soft cushiony substance that allows for shock absorption of the spine.

“Poor posture can lead to various muscle imbalances, which ultimately may cause muscles to tighten up and strain.” A herniated or ruptured disc happens when the harder outer wall of the disc cracks and the inside seeps out. A herniated disc can compress a nerve in the spine; this condition is commonly known as a pinched nerve. Degenerative disc disease, another disc condition, involves a decrease in liquid content of the disc, causing the disc to decrease in size and become harder. Disc pain is most commonly felt in the lower back, and can also be experienced in the leg due to nerve pain. Pregnancy

A woman’s body goes through many postural and weight changes during pregnancy. The extra weight in the stomach region can cause extra stress to a woman’s back. This can lead to muscle strains and injuries to the vertebral discs. A common condition also experienced during pregnancy is sciatica— inflammation and pressure on the sciatic nerve—which can lead to mild alive.com 63

health

“Take ownership of your health – I did.” Tanya Salituro CanPrev Founder & 3-time breast cancer survivor

or extreme low-back pain, as well as pain and numbness into the buttock and down the leg. Thankfully, most symptoms of sciatica disappear after childbirth. Osteoporosis

Osteoporosis, otherwise known as thinning of the bones due to calcium loss, can cause back pain and in extreme cases may lead to fractures throughout the body. Post-menopausal women have the highest incidence due to the decrease in their estrogen levels, a hormone important in maintaining bone strength. Back pain be gone! Once you’ve solved the mystery of your back pain, you can determine how to treat it in a natural and noninvasive way, in order to ease your discomfort. For starters, ice and rest are very helpful with mild muscular strains, due to their ability to reduce inflammation. Here are some other helpful approaches. Strengthening

Strengthening the involved muscles can also help to support the weakened area and prevent further injury. Expansive exercises such as yoga or gentle static stretches will also help loosen the tight muscular region and reduce pain.

Hormone Harmony.

Acupuncture for back pain Many studies over the years have studied the effectiveness of acupuncture at relieving chronic pain. Recently, researchers have been able to show a positive outcome for patients with chronic low-back pain using acupuncture. The study, published in the Archives of Internal Medicine (May, 2009), randomized 638 participants, each with low-back pain, into four different groups. The first three groups received some form of acupuncture, while the fourth received usual care. After one year, participants in the acupuncture treatment groups were more likely than those receiving usual care to have meaningful improvements allowing them to perform more everyday activities.

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Improve posture

By simply correcting your posture, you can take enormous pressure off your spine and joints. Put a dot on your hand and, whenever you look at the dot, remember to take a breath, roll your shoulders back, and put your chin up. After repetitively correcting your posture, it will soon become second nature. Massage

Most injuries to the back involve muscle tightness, muscle spasms, and pain. Massage therapy treats the soft tissue of the body, helping to lengthen the muscles by decreasing their tone, thus eliminating muscle spasms and pain. Massage therapists also treat trigger points, specific points in your muscles that refer pain elsewhere. This type of pain is often felt as a deep or dull ache; by applying pressure to the trigger point, the pain can often be eliminated. Chiropractic

Chiropractic is another means of dealing with back pain. Chiropractors use a wide range of techniques, but are most commonly known for manually adjusting the small intervertebral joints of the spine. They often treat disc conditions, pregnancy-related pain, and pain caused by misalignment in the spine. New technologies In addition to the above approaches, there are some new and helpful technologies available. Spinal decompression

A nonsurgical and noninvasive treatment for back pain, spinal decompression involves machines that are designed to slowly and intermittently stretch out the spine, with the aim of alleviating pressure on the discs and vertebrae. Spinal decompression is most commonly used in treating herniated discs, degenerative disc disease, sciatica, and lower back pain. Cold laser therapy

The body is able to absorb low-level laser therapy in the form of photons (light energy) and transform this energy into a more useful form known as biochemical energy. The latter form of energy is said to fuel the healing processes in damaged body tissue. This translates into tissue regeneration, and the reduction of inflammation and/or pain. Cold laser therapy is often used in the treatment of arthritis and various sports injuries, including stress fractures and back injuries. No matter what the cause of your pain, there may well be a viable treatment out there. Look to natural solutions to get your back â&#x20AC;Ś back in shape. a Margot Mostyn is a registered massage therapist in Toronto, who works at Ryerson University and runs a successful massage therapy practice. stclairwellness.com alive.com 65

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health

Men’s health matters

reasons men need to listen to their bodies

Gail Johnson

Dr. Larry Goldenberg is a man on a mission: to add 10 quality years to men’s lives. The co-director of the Men’s Health Initiative of BC (aboutmen.ca) points out some startling facts: all over the world, men die on average four to five years earlier than women. Furthermore, the outlook for several conditions, such as cardiovascular disease, is worse for men than women. Yet it’s likely you’ve had to drag a man in your life—your spouse, dad, adult son, brother, or lifelong friend—to the doctor. Although there’s no hard evidence to support the popular notion that men experiencing unusual symptoms are reluctant to seek medical advice, there’s no denying the stereotype. “Many 40-year-old men are more interested in looking after their cars than their bodies,” says Goldenberg. But symptoms can be warning signs of serious illnesses and shouldn’t be ignored.

Chest pain

Heart disease is the leading killer of men. Chest pain is a red flag, along with pain or discomfort in the neck, jaw, shoulder, arms, or back. Other symptoms include shortness of breath, indigestion, vomiting, sweating, and feelings of anxiety or denial. All potential signs of a heart attack, they must be treated as a medical emergency. A heart attack occurs when blood supply to the heart slows down or stops. More than 90 percent of heart attacks are a result of atherosclerosis, the narrowing of coronary arteries due to plaque buildup. Men over 55 are at higher risk of heart attack than younger men.

To treat heart disease, conventional medicine commonly uses medication, such as beta-blockers or calcium-channel blockers. Prevention is crucial. “Heart disease is killing so many people,” says Edmonton Optimum Wellness naturopath Michael Mason-Wood. “We see 18-year-olds who are having heart attacks. What’s going on?” Several natural health practitioners can help treat and prevent heart disease. Naturopaths and doctors of traditional Chinese medicine (TCM) can advise on maintaining a balanced diet— one high in fibre, fruits, vegetables, and legumes, while low in fat and red meat—as well as getting regular exercise, quitting smoking, and keeping alcohol consumption to a minimum. Mason-Wood tests for insulin resistance, the body’s inability to respond to the insulin it produces, which is often linked to obesity and hypertension. He sometimes suggests high doses of magnesium, which is said to calm the heart. Many naturopaths use chelation, in which a chemical agent, usually ethylenediaminetetraacetic acid (EDTA), is administered intravenously. It’s said to bind to minerals and metals, allowing the body to excrete them in the urine. “It’s like using CLR in clogged pipes: it clears arteries of plaque buildup,” Mason-Wood says. The value of stress reduction can’t be emphasized enough, whether it’s through yoga, tai chi, meditation, nature walks, deep breathing, or acupuncture. Ayurvedic practitioners view heart conditions as indicators of alive.com 67

health emotional distress. Their centuries-old holistic medical system centres on the principle that everyone has a unique constitution made up of a combination of three doshas, or metabolic types. Corresponding treatment includes Ayurvedic herbs and body work such as massage. Finally, herbalists aim to control or reverse heart disease by using heart-healthy herbs rich in magnesium, vitamin B6 , coenzyme Q10, vitamins C and E, and selenium.

Lump in testicle

Although testicular cancer is rare, it’s the most common cancer in men aged 15 to 34. Caught early, it’s treatable and usually curable. Besides a lump, other symptoms of testicular cancer include swelling of the testicle, a change in the testicle’s shape, a dull ache in the testicle, groin pain, or unexplained fatigue. Most malignant lumps are not painful in the early stages. The main conventional treatment for testicular cancer is the removal of the testicle through surgery. Sometimes chemotherapy or radiation are also used, treatments that can cause infertility. (Some men bank their sperm if they want to have kids.) Self-examination is vital. Men of all ages need to know how their testicles should look and feel. (It’s normal for one to be larger than the other.) The best time to check is after a bath or shower, when the muscles of the scrotum are relaxed. TCM practitioners might suggest maitake mushrooms as well as traditional herbs such as bark of Phellodendron chinense Schneid and garlic, all of which are said to boost immunity. In addition, green tea contains catechins, antioxidants that are said to bind to a protein found on tumour cells and slow their growth.

Sudden severe headache

The instant onset of an unusual headache can be a sign of stroke, as can sudden confusion, vision problems, trouble speaking, dizziness, and numbness in the face, arm, or leg. Such symptoms must be treated urgently. A stroke is a sudden loss of brain function caused by the interruption of blood flow to the brain or the rupture of the brain’s blood vessels. The ability to move, see, remember, speak, reason, read, and write can all be negatively affected. Conventional treatment includes the use of a clot-busting drug called tissue plasminogen activator (tPA) within three hours from the onset of symptoms, as well as antiplatelets or anticoagulants, which prevent or destroy blood clots. In some cases, surgery is recommended to remove plaque or blood clots. Doctors might also prescribe medication to control blood pressure and improve cholesterol. Naturopaths and TCM doctors use many herbs to prevent 68 may 2010

“ Naturopaths and TCM doctors use many herbs to prevent and treat stroke, including Ginkgo biloba, garlic, and ginger.” and treat stroke, including Ginkgo biloba, which is said to increase blood flow to the brain and improve memory; garlic, an anticlotting herb that reduces blood pressure and cholesterol; and ginger, which improves circulation. Other herbs that promote blood flow include hawthorn and turmeric, the latter of which helps prevent the formation of blood clots and is commonly used in Ayurveda.

lood in semen B or urine

Perhaps the most dreaded of all male health problems are those related to the prostate. Along with painful ejaculation, blood in the semen can be a symptom of prostatitis, or prostate infection. Other signs are painful urination, lower back pain, chills, fever, and sexual difficulties. Most cases of prostatitis are caused by a bacterial infection. Unprotected sex can let bacteria into the urethra, and it can then travel up to the prostate. In other cases, muscles of the pelvis or bladder do not work properly, and urine flows back into the urethra and enters the prostate. Severe complications can develop if infections aren’t treated promptly with antibiotics. Other forms of prostate infection include chronic bacterial and nonbacterial prostatitis. With each, white blood cells might appear in the urine, and antibiotics are routinely prescribed. Prostate cancer might not cause any symptoms, particularly in the early stages, when the disease is most curable. It’s usually detected after a digital rectal exam or a prostate-specific antigen

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(PSA) test. One in seven men will develop prostate cancer during his lifetime, with the risk being highest after age 60. When symptoms do appear, often because of a tumour pressing on the urethra, they include an intense need to urinate, inability to urinate, pain during urination, or blood in the urine or semen. Naturopath Mason-Wood checks patients with prostate problems for heavy-metal toxicity. “The prostate is the man’s garbage dump: toxins accumulate in that neighbourhood,” he says. “Zinc is the number one mineral for prostate problems; a lot of men have zinc deficiency.” He says pumpkin seeds are a good source of zinc, and certain herbs such as saw palmetto can help with prostate function. Nutritionists can help men avoid items that irritate the urinary tract, such as caffeine, alcohol, and spicy foods. Physiotherapists, meanwhile, can help develop muscles on the pelvic floor. Herbalists might suggest garlic, a natural antibiotic, and echinacea, ginseng, and astragalus to boost immune functioning. Lycopene is a natural antioxidant found in tomatoes that appears to lower the risk of prostate cancer. Vitamin E, too, seems to reduce prostate cancer risk.

70 may 2010

Blood in stool

This alarming symptom could indicate several conditions: anal fissure, polyps, Crohn’s disease, diverticulitis, hemorrhoids, ulcer, colon cancer, or stomach cancer. Starting at age 50, men should have yearly stool occult blood tests. Those with a family history of colon polyps and cancer require further testing, such as a colonoscopy, to remove polyps before they become cancerous and find cancer before it spreads. One in 14 men will develop colorectal cancer. Colon cancer is the second leading cause of cancer-related deaths, but if caught early, 90 percent of cases could be cured. Risk factors include age (people over 50 are at higher risk than younger ones), polyps, a high-fat diet, inactivity, obesity, smoking, and inflammatory bowel disease. Naturopaths can suggest ways to improve colon health, such as colon cleanses, and a diet high in fibre and low in fat. Mason-Wood also recommends probiotics, which contain “good” bacteria that aid with digestion and help protect against harmful bacteria. “Probiotics are so beneficial,” he says. “Everyone should be on them.”

“ Zinc is the number one mineral for prostate problems; pumpkin seeds are a good source.” D ifficulty attaining or 6 maintaining erections Low testosterone, or hypogonadism, occurs when the body doesn’t produce enough testosterone to function optimally. The condition can affect men of all ages, though about 40 percent of men over age 45 have it, and men over 65 are more than twice as likely to have hypogonadism as younger men. Those with diabetes, obesity, and hypertension have higher rates of hypogonadism than those without. A 2008 study published in the journal Diabetes Care found that one-third of middle-aged men with type 2 diabetes had low testosterone levels and required treatment for erectile dysfunction. Other symptoms include low libido, infertility, reduced body hair, tender breasts, and night sweats. The main conventional treatment for hypogonadism is testosterone replacement therapy via injections, patches, or pills. Naturopaths, TCM doctors, and nutritionists can suggest healthy lifestyle changes, such as eating a balanced diet, exercising regularly, quitting smoking, and reducing stress and anxiety, as well as taking herbs and vitamins, to improve testosterone levels. Homeopathic medicine is also used to boost testosterone. “Everyone should have their testosterone measured,” MasonWood says. “It’s often way too low. So many men have low testosterone but they’d never suspect it.” a

Gail Johnson is a journalist and managing editor of blush magazine. gailjohnson.com

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Ask the experts Alan C. Logan, ND, is author of the new book Your Skin Younger (Sourcebooks Incorporated, 2010).

Is there such a thing as an internal moisturizer?

Alan C. Logan, ND: Within the skinâ&#x20AC;&#x2122;s outer epidermal layer is a water-locking barrier called the stratum corneum layer. This barrier is structurally similar to a brick wall, with fibrous corneocytes that act like bricks and a complex of lipids making up the mortar. Ceramides are fatty substances that make up a significant portion of the mortar between the bricks of this critical skin barrier. As we age, our skin naturally loses ceramides, causing dryness. Dry skin is more susceptible to damage from UV rays and pollution, which further accelerates the aging process. Ceramides in the skin also decrease due to ultraviolet (UV) radiation, pollution, and exposure to harsh environmental conditions, resulting in dry, itchy skin. Lowered ceramide levels are often noted as inflammation increases. Recent studies highlight that loss of ceramides may be associated with many cases of skin inflammation (dermatitis). Loss of ceramides reduces the natural defence against UV radiation, and indeed, a history of dry skin is associated with more significant visible signs of aging later in life. Ceramides naturally occur in the fibrous components of grains, particularly

wheat and rice. The good news is that new research shows orally consumed ceramides can make a big difference in the integrity of the skin barrier. In 2007 Japanese researchers showed that orally consumed plant ceramides improved hydration in the stratum corneum by up to 394 percent, versus 141 percent improvement for a placebo group in human volunteers. Since orally consumed ceramides keep the skin well hydrated and may help to reduce inflammation, they are an exciting advance in the maintenance of youthful skin. a

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lifestyle

Good-conscience vacations 76 • 30 days to a new you 91 • Shine for spring 96 Mother’s Day on less than $20 101 • Municipal water fluoridation 104

2 to 3 weeks

is all it takes for the epidermal layer of our skin to regenerate. This spring renew your skin’s glow. Try our daily skin care routine on page 96.

74.6% of Alberta’s drinking water contains fluoride, the highest provincial rate in Canada. Does fluoride promote dental health, or is it a health hazard? Read all about it on page 104. alive.com 75

lifestyle

Good-conscience

vacations

Between your own green habits and hotel and tourism initiatives, it’s never been easier to go green.

Putting the green in travel

Call it green, eco, or environmentally friendly travel, it means the same thing: decreasing your impact on the environment. How? Easy. When planning a trip, make eco-friendly choices in how you travel, where you stay, and what activities you do. Check travel and hotel websites to see what they’re doing to minimize their carbon footprint. If you’re unhappy with what you read, tell them. If you are happy, compliment them. Do your part. A 2007 survey published in National Geographic found that most people leave their green habits at home when they travel. Don’t be one of them. Think green. 76 may 2010

Getting there is half the green

How you get to your destination impacts the environment. In general, a train is a better choice than a bus, which in turn is better than a car because the cost of the travel is spread among more people. In other words, the more the merrier. If you’re renting a car, either to get there or at your destination, choose the smallest, most fuel-efficient one available. The verdict is still out on planes. They make the most sense in terms of time versus distance, plus they can transport a lot of people at once. However, some scientists believe emissions from planes are much harsher on the environment because the gases released at high altitudes may alter the radiation entering our atmosphere. If you do fly, use airlines with carbonoffset programs and donate money for tree planting.

Easy green travel tips

>T ake nonstop flights and use electronic tickets. >B ring reusable snack containers, water bottles, and coffee mugs. >U se public transportation to and from the airport, terminal, or station. >P ack light; the less you bring, the less fuel is needed to move you and your luggage.

Your own backyard

If money or time is tight, take a green vacation in your own city. Check into an eco-rated hotel for a few days. Visit attractions or tour parts of the city you’ve never seen by bus, by bike, or on foot. Pack garbageless picnics and turn being green into an adventure for the whole family.

Destination spots that walk the eco-walk

Harriet Cooper

You’ve reduced, reused, and recycled all year, and now you deserve a vacation. Luckily, you don’t have to leave your good intentions at home. Whether you want to play in the sun and sand, hike through the wilderness, or explore a city, there’s an eco-friendly destination just for you.

Canada’s hotel industry goes green

Canada’s hotel industry is turning over a new leaf —a green one. The Hotel Association of Canada’s (HAC) Green Key Eco-Rating Program supports and recognizes hotels, motels, and resorts that practise sustainable hotel operations. Its graduated rating system has an online audit that looks at nine areas of eco-friendly practices including: > energy conservation > water conservation > solid waste management > hazardous waste management > indoor air quality > community outreach > building infrastructure > land use > environmental management

Once the audit is tallied, the hotel is awarded a Green Key rating from 1 to 5, with 5 indicating the highest standards of environmental and social responsibility. Currently, the program is voluntary and audits are self-administered. However, HAC is in the process of instituting on-site inspections in Ontario and Alberta, and across Canada within a year. Quebec inspections are already done by Corporation de l’industrie touristique du Québec. To find an eco-rated hotel, go to greenkeyglobal.com and click on the map of Canada. Select your province or territory for a list of lodging properties organized by city. Click on the hotel name to connect to its website for more information. Note: the Audubon Society runs a similar program called the Audubon Green Leaf Eco-Rating Program. Check their website at greenleaf.auduboninternational.org.

alive.com 77

headline lifestyle

Beaches and bikes

Dalvay By the Sea Heritage Inn (dalvaybythesea.com), Dalvay Beach, Prince Edward Island, is a 4 Green Key Eco-Rated hotel and a National Historic Site of Canada. Anne of Green Gables fans will recognize it as the White Sands Hotel from the TV series and movies. From its kitchens to its office and guest rooms, the hotel follows a strict Waste Watch program and uses products that reduce its environmental footprint. Its lawns and gardens rely on Mother Nature rather than pesticides or irrigation, and its waste water goes to natural settling ponds. A member of the New PEI Culinary Alliance/Flavours Trail, the hotel stresses local food products.

What to do

> Dalvay’s location inside

Prince Edward Island National Park means guests have access to miles of dunes, beaches, trails, and wildlife.

> Rent a bike and explore the Confederation Trail, or try out the new PEI National Park multi-use trail (Gulf Shore Way), which is geared to walking, cycling, or rollerblading.

> Relax on Dalvay’s own beach (towels, chairs, and sand toys provided) or use the hotel’s canoes or kayaks on Dalvay Lake, one of PEI’s three freshwater lakes.

> Into ball sports? There’s a

tennis court and basketball court, plus a practice range with a two-hole putting green.

> For older and younger guests, head over to the horseshoe pitch, croquet green, or children’s play area.

> As for meals or high tea,

the hotel’s award-winning restaurant is the place to go.

78 may 2010

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Distributed by EcoTrend: 800.665.7065 • info@ecotrend.ca Sustainability information: planetnordic.com 1. Kris-Ethertion PM, Hill AM. N-3 fatty acids: food or supplements? J Am Diet Assoc. 2008 Jul;108(7):1125-30. PMID: 18589017

alive.com 79

headline lifestyle

Giddy-up horsie

Combining luxury and a family-owned working ranch, Siwash Lake Ranch, British Columbia, has an outstanding commitment to sustainability and a 5 Green Key Eco-Rating from the Hotel Association of Canada—the highest rating available. The ranch’s extensive land stewardship programs keep environmental impact to a minimum, while encouraging habitats for native birds and other wildlife. Through a daily best practices initiative, every aspect of the ranch—from administration to housekeeping, from food preparation to mechanical systems—is constantly being upgraded and retrofitted to the highest green standards available. (siwashlakeranch.com)

What to do

Surrounded by 80,000 acres of wilderness, the ranch offers a host of outdoor activities.

> Go horseback riding on your own or with a guide.

> Like fly-fishing? Trout and

salmon abound in the area’s lakes and rivers; only keep what you can eat.

> There’s even a wilderness

survival course that teaches how to build a shelter and find water and food in the forest.

> Or you might prefer

hiking, mountain biking, canoeing, swimming, or just plain relaxing.

> Visit the on-site

Sustainability Center and learn about the ranch’s ongoing projects to protect the environment and ways for everyone to green their homes and businesses.

> K ids ages four through 12

can participate in a daily Free-Range Kids program, a hands-on approach to living on a ranch and being part of nature.

80 may 2010

horse power: Giddy-up on your eco-vacation! Horse riding develops increased balance; and hand, body, and eye coordination. Itâ&#x20AC;&#x2122;s also a great core workout and a natural posture booster.

alive.com 81

headline lifestyle

Lakeside view

For a family-fun holiday, check out Cedar Grove Lodge (cedargrove.on.ca) in Muskoka, Ontario, a cottage resort located on Peninsula Lake. Cedar Grove is justly proud of its environmental record and its 4 Green Leaf Eco-Rating. A member of the Ontario Natural Food Co-op and Savour Muskoka, which supports the use of local farmers and culinary artisans, the lodge sources local ingredients and products whenever possible. Its commitment to wildlife is seen in its support of the Muskoka Wildlife Centre. To offset their use of cars and motorized boats, the lodge has purchased “cleanairpasses” (carbon offsets) for its land vehicles and uses quieter, more fuel-efficient and less polluting four-stroke boat engines.

What to do

> Relax on your porch, or

explore four interlocking lakes using canoes, kayaks, pedal boats, windsurfers, and rowboats.

> For a little more speed,

the lodge offers pontoon boat tours.

> For fishermen, there’s bass and pike.

> K ids have a separate roped-

in swimming area, complete with slide, diving board, and water trampoline.

> With 75 acres of

undisturbed land, nature trails for hikers abound.

> For even more nature,

Algonquin and Arrowhead Parks are nearby.

82 may 2010

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headline lifestyle

Magnificent mountains

Winner of many awards for its environmentally friendly practices, Pine Bungalows (pinebungalows.com) is nestled in Jasper National Park, Alberta. It earned these awards and a 4 Green Key Eco-Rating by replacing petroleum-based paints and stains with earth-friendly products, nature-scaping its former lawns, and reducing its water and energy use. Its owners also worked with suppliers to stock environmentally sound products and take back recyclable containers. Other green initiatives include diverting 50 percent of its waste and decreasing fossilfuel consumption by using electric carts and vegetable oil for machine maintenance. Pine Bungalows is a mix of new and old, combining rustic, refurbished cabins and newer motel accommodations, some with handicapped access. With a focus on the outdoors, Pine Bungalows offer a series of guided weekend discovery tours during the summer.

What to do

This yearâ&#x20AC;&#x2122;s proposed tours include wildlife photography, birding, wildflowers, and stargazing. Or use the lodging as a base and explore what Jasper and its national park have to offer.

> Take a ride on the Jasper Tramway.

> Visit the Jasper-

Yellowhead Museum and Archives.

> Come in August for the Wildlife Festival.

> There are plenty of

hiking, fishing, and rafting adventures, too. a

Harriet Cooper writes on health, nutrition, and the environment.

84 may 2010

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lifestyle

days to a new you

Take our life-changing challenge

Nicole Palacios

One month may seem like a short amount of time, but there’s much you can do for your health in just four short weeks. Take 30 days to change your life—and improve your health—by trying something new. Here are some different areas for you to explore. Nutrition

Set specific goals for 30 days; decide what foods you want to avoid or add, make a date to begin, and go for it. You can find support systems online (check out the discussion forum on alive.com) that deal specifically with 30-day nutrition challenges. There are a variety of options when it comes to improving your nutrition. Try some of these simple ideas that are easy to incorporate into your life. » Aim to eat five to 10 fruit and veggie servings per day. » Eliminate simple sugars as much as possible. » Switch from white to whole grain rice, pasta, and bread. » Swap your juice for water. » Take a daily multivitamin.

Benefits After 30 days of eating healthfully, your body and mind will feel more alive and awakened. You may also find the scale tipping more to the left. alive.com 91

lifestyle

pilates

“ Pilates improves body awareness and range of motion.”

Like yoga, Pilates has seen a great rise in popularity. With its wide range of benefits, including spine stabilization, body awareness, and improved range of motion, this form of exercise is a great addition to your workout. Some popular forms of Pilates are done using specific pieces of equipment such as the ball, mat, reformer, or cadillac apparatuses. A number of studies have been done on the benefits of Pilates, which include improved muscle control, stabilized posture, and an overall increase in muscular strength, flexibility, and endurance.

Benefits Besides looking taller and having better posture, Pilates will create a stable core and a stronger body overall.

cleansing A cleanse is meant to detoxify your body in a way that exercise can’t. A cleanse may focus on eliminating toxins from the kidneys, liver, colon, or the whole body. Cleanses vary in the length of time they take and in the foods or drinks recommended for ingestion. Some examples are raw food diets, juice cleanses, or herbal detoxes. Consult a natural health practitioner before beginning a cleanse to be sure you choose an option that’s right for you. Cleanses should not be undertaken without supervision if you take medication, have a chronic illness, or are pregnant or breastfeeding.

Benefits You may shed some pounds, eliminate toxins, and feel more energetic. 92 may 2010

30 days of health » E xercise with the Nintendo Wii game EA Sports Active in the 30 Day Challenge mode. »R ead Yoga Fights Flab: A 30-Day Program to Tone, Trim, and Flatten your Trouble Spots (Fair Winds, 2004) by Glenda Twining. » Work out to Jillian Michaels’ 30 Day Shred DVD (Maple Pictures, 2008). » Keep track of your mileage on mapmyrun.com.

alive.com 93

lifestyle

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“Yoga can help you become strong and centred, gain muscle tone, and increase stamina.” yoga Yoga has seen an explosion in popularity; a variety of classes such as Ashtanga, hatha, and hot yoga can be found in most cities across Canada. The benefits garnered from yoga are both physical and psychological, such as increased flexibility, decreased stress, and a sense of deep-rooted relaxation, according to Karen MacKenzie, co-owner of a yoga studio in Port Moody, BC. MacKenzie’s studio offers a 30-day yoga challenge which has proven quite popular with her clients. Keeping track of participation with a poster and happy face stamps, the program encourages members to try new yoga poses daily.

You can incorporate a similar reward system at home. Check out the many online resources that offer tips, motivation, and instructions; or create your own 30-day yoga challenge.

Benefits Yoga can help you become strong and centred, gain muscle tone, and increase stamina. Flexibility and energy levels will improve, and as a bonus you may notice some weight loss. You may also experience “a balanced body and mind, and a mental level that is calming and de-stressing,” says MacKenzie.

Supple,

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3 steps. boot camp fitness Boot camps are offered all across Canada and are a great way to jumpstart a new fitness routine; they’re usually a few days per week for four to eight weeks. By incorporating total-body exercises, including cardio and strength, these classes are perfect for both losing weight and toning up. A small group environment makes it easier to get the attention you need, while also enjoying the support of your fellow classmates. In cities across Canada, you can find four-week programs that run either two or three days per week, one hour or more per session. Boot camp owner Annilou VergeMarion says that boot camps are results

driven, include lots of variety, and are fun. “The commitment alone of three days per week will guarantee you some great results within a four-week period,” she says.

Benefits Weight loss, increased muscle tone, cardiovascular endurance, a positive attitude, and increased self-esteem are some of the benefits of joining a boot camp. You may become motivated to continue with your fitness past the four weeks, which is also a plus. Verge-Marion says that her participants “improve their lives, feel better about themselves, and are awed by their results.”

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You’re only 3 steps away from a more youthful you. Without accountability, no program can be successful. That’s why it’s important to include others in your quest for health. Whether it’s a friend who encourages you, a spouse who joins you, or a forum of like-minded people on

the Internet who understand your issues, find someone to support you through your 30-day challenge. Every day can hold a new challenge, so why not conquer at least one healthy challenge in the next 30 days? a

Nicole Palacios is a fitness professional in North Vancouver, BC. perfectfit.ws

What did you change in 30 days?

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LIFESTYLE

Shine

for spring Brighten up with a new skin care routine Christina Dennis

Spring is a time of renewal, revitalization, and new life. Why not let this season inspire your daily skin care regimen? Take some time to relearn skin care basics, get rid of a dull winter complexion, and protect your skin from the new spring sun. 96 may 2010

Remember the basics Itâ&#x20AC;&#x2122;s important to learn, or relearn, what your current skin type is and to alter your skin care accordingly. Donâ&#x20AC;&#x2122;t have a daily skin care routine? Spring is a great time to start a good habit. Remember, skin type can change from season to season. There are four common types of skin, and most people fit into one of the four groups:

NORMAL skin: Your skin is not overly oily or dry and has an even texture. Choose a mild soap-free cleanser, a mild alcohol-free toner, and a water-based moisturizer. Exfoliate no more than two times per week.

Dry skin:

Oily skin:

COMBINATION skin:

Your skin easily chaps and cracks, and feels tight after washing. Choose cleansers with natural, moisturizing ingredients such as milk. Use a very mild soap-free cleanser with calming herbal extracts such as calendula or camomile. Make sure to moisturize with a product that contains natural, soothing oils such as almond oil. Your skin needs very little exfoliation—once a week or less.

You have larger pores and are prone to breakouts. Use an oil-free cleanser. Also, always use a toner as it will help decrease the size of your pores and reduce acne. Moisturize with a very light moisturizer. Exfoliating is essential for people with oily skin because it helps remove dead skin and oil that can contribute to breakouts.

Some parts of your skin are oily, typically the forehead and nose; some parts are dry, often the cheeks. Use a mild water-based cleanser; tone daily to help even out any discoloured skin areas; and don’t forget to moisturize with a cream-based moisturizer. Exfoliate twice a week with a natural exfoliant—look for ingredients such as oatmeal or sea salt. alive.com 97

LIFESTYLE

Brush off the old Skin has its own life cycle. Every so often, skin cells close to the surface die and should be removed to reveal the younger, newer skin cells below. What better time to focus on this practice than this season of new life? The result will be glowing skin and a vibrant, springlike appearance. There are two effective ways to do this:

> Exfoliate your face and body with a natural scrub. Keeping your skin type in mind, choose an exfoliant that has natural, organic ingredients gentle to the skin.

> Use a body brush. Try brushing your body daily with a natural-bristle brush. Start with the hands, then move to the rest of the body using firm strokes; skip sensitive areas such as the face and breasts. After brushing, take a shower as you normally would to gently wash away the dead skin cells that you’ve removed. A fresh new season is here and it’s time to show off your complexion. Take time to re-invest in your skin care regimen and step out confidently into the world this season. Out with the old; in with the new. a

“Don’t have a daily skin care routine? Spring is a great time to start a good habit.”

Here comes the sun During the spring and summer, we spend more time outdoors, enjoying the sunshine, walking our pets, and tending to our gardens. The vitamin D that the sun provides is good for our bodies, but we must remember to protect our skin from harmful UV rays. It is imperative to apply sunscreen with an SPF of at least 15 before going outside. Look for sunscreens with natural ingredients that are easy on the skin. Choose micronized titanium dioxide and zinc oxide—mineral ingredients that act as a barrier between your skin and the sun.

“Choose an exfoliant that has natural, organic ingredients gentle to the skin.”

98 may 2010

Make your own springtime exfoliant Mix 2 cups (500 mL) sea salt into 3/4 cup (180 mL) organic olive oil. If you wish, add a few drops of the essential oil of your choice. Two good options include lavender or sweet orange. Apply about 1/2 cup (125 mL) of the mixture to dampened skin, gently massaging it in a circular motion with your palm. Rinse and finish with a light moisturizer. You’ll feel fresh and invigorated. For a facial exfoliant, substitute organic lemon juice for the olive oil. If you don’t have the time or the ingredients to make your own, visit your natural health retailer instead—they have many wonderful skin care products to show you.

Christina Dennis practises her natural skin care regimen in her beautiful acreage home in Alberta. She lives there with her husband, daughter, three dogs, and two cats.

“IF WE ALL BEGIN TO MAKE SMALL CHANGES, BIG CHANGE WILL FOLLOW.” When Steph Tait and Matt Hill decided to run 11,000 miles across Canada and the United States, they knew that such a massive challenge could only happen one step at a time. In fact, that’s exactly what their Run for One Planet was all about—inspiring people all across the continent to take small, daily steps for the good of the environment. Little things, like hanging laundry up to dry instead of using the dryer. It’s something simple that Steph and Matt both started doing at home. And something powerful that everyone can do to create big change. How big? If all British Columbians hung up their laundry just half of the time, we would save enough energy to power every home in the city of Coquitlam. One step and one t-shirt at a time.

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alive.com 99

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LIFESTYLE

Mother’s Day

on less than $20 Spend time, not money

Amy Wood

This year, do better than just a “thanks,” and show your mother you appreciate her by giving her the most ecoand wallet-friendly gift of all—your time.

To make that time memorable, look for life-affirming activities that will leave you both feeling restored, making room for you to grow closer. Here are some soul-nurturing activities—that’ll cost you less than $20—that you and your mom can enjoy together. Stretch together Support Mom’s bones this Mother’s Day by taking her to your local community centre for a drop-in yoga class. Weightbearing yoga has been proven to have a positive effect on bone in postmenopausal women, therefore reducing the risk of osteoporosis . Whether she’s a beginner or a seasoned yogi, there will surely be a class appropriate for your mom’s level of experience. You may be able to call ahead to reserve a spot—but if you can’t, get there early. Bring some hot tea in travel mugs for you and your mom to sip on while you wait for the class to begin.

Laugh out loud Take Mom to a comedy club or a funny movie and get the juices flowing. A good belly laugh is the perfect gift to share with Mom, and the perfect way to melt away stress. Studies show that laughter has many positive effects on the body, such as increasing blood flow and decreasing cortisol levels . Do Mom a favour, though, and skip the concession’s fat-packed popcorn and sugar-laden pop. Make waves Take Mom to your local pool for a water aerobics class. They’re fun and multi-levelled so anyone can participate. Because the effects of gravity are decreased while in the water, the impact on a person’s joints is also lessened, which is good for both you and Mom. After your workout, head over to the sauna and experience its many benefits. Some studies suggest that visiting the

sauna can have many positive benefits such as relief of joint pain and asthma as well as decreased blood pressure . Just remember that it’s prudent for you both to check with your family physicians before participating in either of these activities. Take a furry friend for a walk Find out where your local dog park is and take your furry friend for a walk. If neither you nor Mom has a dog of your own, check out the nearest animal shelter and volunteer to walk one of its resident canines. In addition to just plain feeling good about helping out a dog in need, the health benefits of interacting with animals include lowered blood pressure, lowered anxiety levels , and reduced feelings of loneliness.

alive.com 101

LIFESTYLE

“According to recent research, 73 percent of moms said they would be pleased with a “thank you” on Mother’s Day.” Sing your hearts out Does your mom love to sing? Join a local choir with Mom and start reaping the benefits of singing, not to mention the closeness that participating in a shared activity will give you both. Studies show that singing in a choir has many positive effects on a person’s well-being, including improved mood, better posture, and a more relaxed state of mind. Teamwork Find an activity that you can do together—as a team. Rent a two-person canoe or kayak at your local marina for a few hours, and paddle around as you enjoy the scenery. Or look up the nearest bike rental shop and take a tandem bike out for a cruise around town. Working together as a team is an excellent way to strengthen your relationship.

102 may 2010

If you have a competitive edge you’ve been told comes from your mother, why not race? But, of course, on this special day Mom is the automatic winner. Reward her with a gourmet picnic, containing all her favorites and some of yours, too. Nothing but time Finding the perfect gift for Mom this year need not be a daunting task. Nor does it have to cost a fortune. Upon being asked, “What do you want for Mother’s Day?” most moms will respond with “Nothing.” Nothing tangible, that is. Give your mom what she really wants—quality time with her children and lasting, happy memories. a

Amy Wood would like to wish all the moms in her life a Happy Mother’s Day.

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lifestyle

Are we watering down thyroid function? Melissa Keith

Last year Health Canada released Fluoride in Drinking Water, a document for public inspection and comment, prepared by the Federal-Provincial-Territorial Committee on Drinking Water.

104 may 2010

A panel of six experts, four of them dentists, investigated fluoride exposure data with the intent of “revising the current drinking-water guideline” for Canada, while explicitly stating that their objective was not to dictate municipal fluoridation practices. Fluoridated water is a tough mouthful to swallow for the increasing number of Canadians questioning its impact on their bodies and the environment. Critics have questioned the lengthy report on multiple fronts, including failure to rigorously assess the role of fluoride in a globally pervasive health condition— thyroid disease.

Is your water fluoridated? In Canada, fluoride decisions are made regionally, in collaboration with the appropriate province or territory. Around 40 percent of Canadians currently drink fluoridated water, according to Health Canada. Check with your local municipality to find out if fluoride is being added to your water. Hereâ&#x20AC;&#x2122;s how water is fluoridated provincially, according to the most recent data available.

Province Ontario Alberta Manitoba Nova Scotia Northwest Territories Saskatchewan New Brunswick Prince Edward Island Quebec British Columbia Newfoundland/Labrador Nunavut Yukon

% of population drinking fluoridated water 75.9% 74.7% 69.9% 56.8% 56.4% 36.8% 25.9% 23.7% 6.4% 3.7% 1.5% 0.0% 0.0%

alive.com 105

Actual laboratory at New Roots Herbal

lifestyle

The Health Canada study did not seriously consider thyroid health when it put forward a maximum acceptable concentration (MAC) level of 1.5 mg of fluoride per litre of tap water, according to a response from Carole Clinch, research coordinator with People for Safe Drinking Water.

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> poor appetite > intolerance to cold > dry, coarse skin > brittle hair > croaky, hoarse voice

• Contains the strongest safe proteolytic healing enzymes available • No more pain! Start playing again at the activities you love to do: run, bike, climb, ski, canoe… to your nearest 106 may 2010 health food store !!

Why focus on thyroid function? For starters, the thyroid gland is a repository where fluoride accumulates throughout one’s lifetime. Fluoride is a very small, chemically reactive particle that tends to displace other minerals in certain storage sites within the body. For this reason, it has been used in osteoporosis treatment—fluoride reinforces bone where calcium has been depleted—and dentistry to replace minerals lost from the teeth. It should be remembered that the World Health Organization (WHO) treats fluoride more like a drug than an essential nutrient. Fluoridation of a municipal water supply is, in effect, administration of a substance that can create “chemical hazards with clearly defined health effects” for all users of that water, according to WHO. Unless reverse osmosis, distillation, or activated alumina systems are used, you are not able to remove the fluoride. As Paul Connett, PhD, professor emeritus of environmental chemistry at St. Lawrence University in Canton, New York, declares in his critique of Health Canada’s proposed MAC level for fluoride, “Once fluoride has been added to the water it is no longer possible to control the dose that people get. There will be literally millions of people who will get a higher dose of fluoride drinking water at 0.8 ppm [parts per million] than people would get drinking water at 1.5 ppm.”

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> tiredness > constipation > muscle weakness

How to track thyroid health Thyroid health can be evaluated through the following tests: > TSH (thyroid stimulating hormone) and T3/T4 levels > thyroid autoantibodies—present in both mild and severe cases of autoimmune thyroiditis (Hashimoto’s disease)—antithyroid peroxidase and antithyroglobulin antibodies Actual laboratory at New Roots Herbal

“In our appearance-obsessed culture, fears of unattractive teeth trump what should be a more pressing worry—the full-body consequences of hypothyroidism.” How fluoride affects the thyroid Evidence that fluoride accumulates in the thyroid dates back to the early 1900s, where its presence in the glandular tissue first came to light because of obvious goitres (swollen, enlarged thyroid glands). In the thyroid gland, fluoride can prevent iodine from playing its proper role in synthesizing two hormones critical for normal metabolic activity throughout the body—T3 (triiodothyronine) and T4 (thyroxine). The names of these hormones allude to the number of iodide particles the thyroid needs to build them. When fluoride—a more reactive substance from the same chemical family as iodine (the halides) —enters the picture, it can interfere with the T3 and T4 manufacture by blocking iodide receptors. In the words of Carole Clinch, “The combination of iodine/ iodide deficiency and ubiquitous and uncontrolled doses of [fluoride] potentially affects the health and function of iodinesensitive tissues such as the ... thyroid gland.” Fluoride isn’t interchangeable with iodide (the form of iodine the thyroid uses); hypothyroidism is sometimes the body’s final statement on the substitution of one for the other. Gradual accumulation through prolonged low-dose exposure can result in the onset of symptoms not always initially recognized for what they represent: the thyroid’s struggle, and eventual failure, to do its job without the correct materials.

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Fighting fluoridation Thyroid illness is one of the reasons Dana Landry launched a petition last year to convince the Halifax Water Commission to end local fluoridation. Many of this Halifax-based registered holistic nutritionist’s clients suffer from varying degrees of thyroid underactivity. She admits it’s difficult to raise public awareness that fluoridation even happens in Halifax: “I want people to be aware of what’s going on. We’re not drinking pure water. Because they’re pouring fluoride in the water system, we have no choice—I can’t get it out of my water. If I turn on my tap, it’s coming out, and I can’t get it out with a filter.” In our appearance-obsessed culture, fears of unattractive teeth trump what should be a more pressing worry—the fullbody consequences of hypothyroidism. Fluoride is touted as the secret to a perfect smile, but it’s hard to smile when you feel cold all the time, you’re losing your hair, you can’t lose excess body fat even with dieting and exercise, and severe fatigue interferes with daily activities. Fluoride’s use in medical applications Health Canada’s fluoride panel barely mentions the thyroid gland in its 82-page document but does cite one 1998 study of fluoride-exposed mice. That study concluded a low iodine/high fluoride regimen led initially to “some [thyroid] stimulatory effect,” but after 150 days “the effects of fluoride reversed compared with those at 100 days.” It shouldn’t come as any surprise: fluoride has a history of medical applications as a thyroid-suppressant for conditions such as Grave’s disease, a form of thyroid overactivity. Penny Ormsbee, a registered holistic nutritional consultant and educator in Halifax with a special interest in hypothyroidism, elaborates: “In the 1950s fluoride was used to slow down an overactive thyroid gland.” Hypothyroidism increasing “One reason for the increasing rate of hypothyroidism in this country may be due to fluoride added to city drinking water,” says Ormsbee. “Eliminating bromine [a flame-retardant chemical used in some foods] and fluoride is necessary to regain optimal thyroid function.” A 2006 Quebec study suggests that specific demographic groups are particularly susceptible to excessive fluoride absorption, even when consuming the low dosages recommended for oral health. 108 may 2010

Perfect teeth— at what cost? A narrow focus on fluoridation for perfect teeth has spawned a parallel rise in thyroid problems. According to the Thyroid Foundation of Canada website: “Recent studies indicate that 30 percent—over 10 million people—suffer from a thyroid condition of one type or another! That means one in every three Canadians has a thyroid disorder.”

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Women, seniors, and low-income populations show the highest rates of hypothyroidism, which may be attributable to deficiencies in thyroid-protective nutrients plus continued exposure to many sources of fluoride, including tap water. An unexpected cause (or perhaps accelerant) of full-fledged hypothyroidism is the premature use of prescription thyroid medications such as Synthroid (levothyroxine, a hormone replacement) by patients with subclinical hypothyroidism. The low priority accorded thyroid health in relation to fluoride exposure isn’t unique to Health Canada’s document. “The endocrine system, apart from reproductive aspects, was not considered in detail in recent major reviews of the health effects of fluoride” as recently as 2006, according to the USbased Board on Environmental Studies and Toxicology’s book Fluoride in Drinking Water: A Review of the EPA’s Standards.

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Negligible benefit of fluoridation Canada’s explosion of hypothyroidism is occurring alongside such low rates of dental decay that University of Toronto professor and head of preventive dentistry, Dr. Hardy Limeback, remarks, “The benefit of water fluoridation is not a clinically relevant one.” Negligible dental benefits simply don’t outweigh the risks of hypothyroidism, cancers, and other illnesses associated with fluoride intake, according to Limeback, who famously retracted his professional endorsement of fluoride as a benign cavityprevention tool in April 1999.

What can you do? What can Canadians concerned about fluoridation and thyroid health do? Lightening your total “toxic load” is an excellent start. > Avoid fluoridated water and high-fluoride foods. > Eliminate chemicals such as pesticides, food additives, and pollution as much as possible. > Invest in an activated alumina system or a distillation filter that is designed to remove fluoride from water. > Get adequate (but not excessive) amounts of essential minerals calcium, iodine, and selenium. > Get involved in local programs to end fluoridation of municipal water supplies, such as Dana Landry’s online petition to end fluoridation in Halifax at ipetitions.com/petition/halifaxwater.

110 may 2010

canprev.ca

888.226.7733

Other resources > Fluoride in Drinking Water, 2009 Health Canada

consultation document, and the panel’s upcoming decision is available at hc-sc.gc.ca/ewh-semt/consult/_2009/fluoride-fluorure/ draft-ebauche-eng.php

> full critique from Paul Connett: Response to the Health Canada (2009) Report on Fluoride in Drinking Water at fluoridealert.org/re/connett.canada.11-11.09.pdf

> full critique from Carole Clinch: Health Canada

Review of Fluorides in Drinking Water Is Inaccurate — Unacceptable at fluoridealert.org/re/canada.report.response.clinch.pdf

Fluoride in food Abundant fluoride in modern diets and water is compounded by low iodine intake, establishing an unbalanced situation. The WHO has highlighted data showing that two Canadian staples are also rich sources of unwanted dietary fluoride: there is approximately 4.97 mg/L in regular black tea sold in Canadian stores and 0.21 to 4.57 mg/L in various kinds of commonly available fish. Prepared foods such as frozen dinners and packaged juices can contain fluoridated water, adding to one’s fluoride burden. “Daily exposure to fluoride depends mainly on the geographical area,” states the WHO, before adding, “In most circumstances, food seems to be the primary source of fluoride intake, with lesser contributions from drinking water and toothpaste.” Landry sees folly in fluoridating municipal water, considering how fluoride has infiltrated our environment (from pollution and natural sources), our food and toiletries, and even our bodies. “Even if it did do something for your teeth—and I’m not sure it does—is it worth the other problems it will wreak upon your body?” she asks. What’s next The WHO has called for “research to better characterize total fluoride exposure, exposure-health relationships, and the various factors that modify and influence these.” Until that research involving human trials comes about, Landry will lobby to remove fluoride from municipal water, because Canadians can’t always remove themselves from municipal water, even when they don’t want to ingest controversial chemicals with every glass. a Melissa Keith is a Nova Scotia-based environmental engineering technology student, specializing in water resources management. She is also a freelance journalist and former broadcaster.

Dr. Gaetano A. Morello Question: A lot of my friends started the New Year with a cleanse that involved fasting. I wanted to do the same but after doing some research I became skeptical of the benefits. What do you think? Answer: For most people, detoxification means fasting, lemon juice and honey, sweating, and laxatives. Although some of these practices may have some benefits, they fall short of what needs to be and in fact may even be dangerous. To understand whole body cleansing we need to first have some idea about how the body processes toxins. When toxic chemicals enter the body they eventually end up in the liver for processing. Most of these chemicals are difficult to move out of the body so they need to be transformed in such a way that enables them to be eliminated. This is done through an elaborate system called Phase I and II detoxification mechanisms. Once these chemicals are converted they are carried to the gastrointestinal tract via the bile. Bile has two major functions in the body: 1. help the body absorb fats and fat soluble nutrients 2. help the body eliminate toxins and wastes. Bile contains a majority of the body’s metabolic wastes, including deceased blood cells and toxic chemicals like pesticides. The bile flows from the liver and gall bladder into the small intestine where it gets picked up by dietary fiber and excreted out the body in the feces. A lack of dietary fiber (specifically soluble fiber) results in inadequate binding of the bile, allowing toxins to be reabsorbed. Without the presence of soluble fiber in the gut, bile is sucked back into the blood stream along with the toxic chemicals. In other words people that detoxify by fasting cannot eliminate toxins resulting in a build up in the blood stream. The end result is an increase in toxic chemicals causing potential harm. Scientific cleansing involves loosening toxic chemicals bound to body tissues and efficiently eliminating them by improving detoxification mechanisms. This is carried out by supporting the livers detoxification pathways and improving the functionality of the gastrointestinal tract in excreting the toxic wastes. To accomplish this I often recommend Whole Body Cleanse and Whole Body Liver Cleanse by Enzymatic Therapy. These two products contain scientifically studied ingredients that support the body’s detoxification systems and help you eliminate toxic chemicals. When carrying out any detoxification program make sure you drink plenty of water, have ample amounts of fresh fruits and vegetables and consume enough protein to support the detoxification pathways.

For more information visit www.enzy.com or call 1.800.665.3414 alive.com 111

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Cancer busters 114 • Meal replacement bars 118 • fiddleheads and asparagus 120 What’s in that drink? 127 • Open sesame 130 • Getting juicy 133 Whole grains = smart foods 141 • The facts on sugar 146

10 calories

in 4 spears of asparagus make it a low-calorie, nutrition-packed harbinger of spring.

Indulge in the green. Try our asparagus and fiddlehead recipes on page 120.

21 to 38 g

of fibre is needed by an adult each day. Canadians on average consume 14 g a day. Want to increase your fibre consumption? Try our delicious whole grain recipes on page 141. alive.com 113

FOOD

10 NUTRITIONAL HEROES Matthew Kadey, MSc, RD

Always choose organic when stocking up on your cancer-busting foods. Not only are certified organic products better for the environment, free from chemical sprays and genetically modified organisms, they also contain higher levels of nutrients and antioxidants.

Cranberries

There’s good news from a batch of recent studies. Findings suggest what we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer. The following all-star foods can help protect you, head to toe, against the Big C.

Kale

EGGS

Target:

Colon cancer, the second leading cause of male and female cancerrelated deaths in Canada.

Uterine cancer, the most common cancer of the female reproductive organs.

Breast cancer. According to the Canadian Cancer Society, one in nine Canadian women will develop breast cancer.

The Journal of the Science of Food and Agriculture reports antioxidantloaded cranberries may prevent colon cancer by decreasing inflammation.

Researchers at the Cancer Institute of New Jersey reported that increased intake of beta carotene and vitamin C, two potent antioxidants, may reduce uterine cancer risk in women. Kale is well endowed with both.

TRY THIS: In a medium saucepan, combine 1 1/2 cups (350 mL) fresh or frozen cranberries, 3 pears or apples, peeled and diced, 1/2 cup (125 mL) sugar, 1/2 cup (125 mL) dried cherries, and 1/2 cup (125 mL) water. Bring to a boil over medium heat and simmer for 15 minutes, stirring frequently. Serve over yogourt.

TRY THIS: Tear leaves off the stems of 1 bunch kale and cut into bite-size pieces. Spread pieces on a baking sheet. Toss with 2 tsp (10 mL) oil and sea salt to taste; bake for 12 to 15 minutes, or until just crisp. Enjoy as a healthy snack.

“Antioxidant-loaded cranberries may prevent colon cancer.” 114 may 2010

A 2008 study from Mount Sinai School of Medicine found the risk of developing breast cancer was 24 percent lower among women who had the highest intake of choline, a nutrient needed for normal cell function. One egg, specifically the yolk, contains roughly one-quarter the recommended daily intake.

TRY THIS: Place whole eggs directly on the barbecue grill over medium heat. Cook for about 10 minutes or until shell is golden brown all over. Peel and chop over a green salad.

Brazil nuts

Quinoa

Edamame

Target:

Skin cancer. The rate of this disease continues to increase among Canadians.

Pancreatic cancer, which has one of the lowest survival rates of all cancers.

Prostate cancer, the most common cancer in Canadian men.

Higher blood levels of antioxidant selenium may reduce skin cancer risk by about 60 percent, according to a 2009 study in Cancer Epidemiology, Biomarkers & Prevention. Brazil nuts are nature’s richest source of selenium.

A recent study in the American Journal of Epidemiology suggests people who consume two or more daily servings of fibre and whole grains such as quinoa have a lower risk of pancreatic cancer than those who consume one or fewer servings.

TRY THIS:

Place Brazil nuts in a heavy-bottom skillet and cook over medium heat, constantly stirring for 5 minutes or until the nuts are golden brown. Enjoy as a light snack.

In a saucepan, combine 1 cup (250 mL) apple cider or juice, 1/2 cup (125 mL) quinoa, and 1/2 tsp (2 mL) cinnamon. Bring to a boil, reduce heat, and simmer until liquid is absorbed, 10 to 15 minutes. Serve as a side dish with meals.

Edamame are young green soybeans endowed with genistein and daidzein. According to a 2009 study in the journal Nutrition and Cancer,these plant-based compounds mimic estrogen, reducing the risk of prostate cancer by up to 30 percent.

TRY THIS: Prepare 1 cup (250 mL) shelled edamame according to the package directions. Add to blender with 1/4 cup (60 mL) each plain yogourt and tahini, 2 garlic cloves, juice of 1/2 lemon, 1/2 tsp (2 mL) cumin, 1/4 tsp (1 mL) cayenne, salt and pepper to taste. Blend until smooth. Serve with whole grain crackers or crudités.

“Brazil nuts are nature’s richest source of selenium.” The spice rack can pack serious cancer-fighting punch Black pepper contains piperine, which may reduce the risk of breast cancer. Cayenne or chili powder contains capsaicin, which appears to prevent the growth of pancreatic cancer cells. Ginger contains 6-shogaol, which prevents the

proliferation of cancerous lung cells. Turmeric contains curcumin, found to attack and kill

esophageal cancer cells. alive.com 115

FOOD

â&#x20AC;&#x153;What we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer.â&#x20AC;?

Green tea Target: Lung cancer, the leading cause of cancer death in Canada. A 2009 analysis conducted by Chinese scientists found two cups of green tea daily reduced the risk of lung cancer by 18 percent. This ancient beverage contains, among others, a mighty cancer-fighting antioxidant, epigallocatechin gallate (EGCG).

TRY THIS: Allow your green tea to steep for about 5 minutes, so more EGCG ends up in your mug. Sip and enjoy!

116 may 2010

Sunflower seeds Target: Bladder cancer. Smoking is the number one risk factor for this cancer since cancer-causing chemicals collect in the bladder. A 2010 Australian study reported higher intake of vitamin E (at least 193 mg per day) may reduce the risk of bladder cancer by about 35 percent. Sunflower seeds, along with nuts and vegetable oils, are an excellent source.

TRY THIS: Add a generous helping of sunflower seeds to oatmeal, coleslaw, salads, baked goods, and yogourt.

sockeye salmon Target: Cancer of the esophagus, more common in men, is particularly deadly. Major risk factors include smoking, acid reflux, and drinking very hot beverages. Scientists at the International Epidemiology Institute in Maryland discovered individuals who consumed the most vitamin D were less likely to develop esophageal and oral cancers. Sockeye salmon is brimming with the sunshine vitamin as well as omega-3 fat, another tumour tamer.

TRY THIS: In a large bowl, flake 1 can of sockeye salmon. Add 2 grated carrots. Mix in 2 chopped shallots, 1/2 cup (125 mL) oats, 1 Tbsp (15 mL) Dijon mustard, 2 tsp (10 mL) curry powder, 1 beaten egg, and salt and pepper to taste. Form into 6 equal-sized burger patties. Grill or pan-fry until hot, and serve on whole grain buns.

Broccoli sprouts Target: Stomach cancer. A diet high in salty and smoked foods boosts stomach cancer risk. Broccoli sprouts are a stellar source of sulforaphane. This powerful antioxidant can fight Helicobacter pylori stomach infection, a significant risk factor for stomach cancer, says a 2009 study in the journal Cancer Prevention Research.

TRY THIS: For a peppery kick, add broccoli sprouts to sandwiches, salads, and soups.

Matthew Kadey, MSc, RD, is an Ontario-based dietician and food writer. wellfedman.com

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1.800.665.3414 alive.com 117

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Meal replacement bars Nutrition to go

Ellen Niemer

We fly around the house each morning in preparation for the day ahead. At lunchtime we run around doing errands or work right through without a break. We dash home after work to pick up the kids to chauffeur them to their activities. What did we forget? To eat! Our busy lives don’t always provide us with the time to plan, shop, prepare, and sit down to a nutritious meal. But for those times when we may be tempted to reach for a less healthy option to quell our stomach rumblings, hold on, there is a healthy alternative. Eating on the run Meal replacement bars began as a convenient way for dieters to restrict calories, in a neat little package that they could substitute for a meal. But today’s meal replacement bars have evolved into a sophisticated source of nutrition. A plethora of bars have popped up in natural health stores. Portability and convenience—bars can be stashed in a purse, glove compartment, backpack, or gym bag— 118 may 2010

have contributed to their popularity. Consumers can’t seem to get enough of them. In the first 11 months of 2009, over 1,600 new cereal bars were launched, down slightly from more than 2,000 in 2007. Considering this huge selection, choosing the right meal replacement bar can be a daunting task and does require slowing down long enough to read the labels.

Types of bars

Meal replacement bars Formulated to be a meal substitute, these bars typically contain 300 to 400 calories. These are not snacks. Check out the calorie content and the nutrient density of a bar. When looking for a meal replacement, set the bar high. Look for

those that contain whole food ingredients such as whole grains, nuts, seeds, and fruit—preferably organic. If ingredient names are unpronounceable or their true identities are unknown, take a pass on that product. To be of nutritional benefit, a bar should contain at least 5 g of protein and at least 3 g of fibre. Always watch the amount of saturated fat, sodium, and sugar a bar contains. This is especially important for those with health concerns such as high blood pressure or diabetes. High sugar content can rapidly elevate blood glucose in diabetics. However, bars that contain protein and fibre allow blood glucose to rise gradually and safely. Avoid bars that contain as much saturated fat and sugar as a candy bar.

Actual laboratory at New Roots Herbal

To help you feel more satisfied, have a piece of fruit or wash down a bar with a glass of milk or a dairy substitute such as soy milk. Meal replacement bars, when eaten occasionally, are a convenient, portable way to ingest an optimal amount of nutrients rather than skip a meal or resort to fast foods. Energy bars Also known as sports bars, energy bars were created to improve the endurance of athletes, such as marathon runners, cyclists, or cross-country skiers. Many of these bars provide a big hit of carbohydrates. Bars that contain extra carbohydrates may benefit an endurance athlete but aren’t necessary for the average person. Some energy bars are high in carbs; others are high in protein. Strength training demands extra protein; tuck a bar in your gym bag for a post-workout snack. Look for bars that contain less than 200 calories; the goal is to boost nutrient intake and provide a balanced source of energy, not replace a meal. Avoid bars that list high-fructose corn syrup on the ingredient list. There are also many cereal-type bars on the market that are promoted as breakfast foods and snacks. Again, read the ingredient list and be sure that what you’re putting into your body is a quality source of nutrients. Today there’s a wider range than ever of delicious, nutritious bars in a variety of flavours for every taste bud preference— from sweet to fruity to savoury. So the next time you’re on the run, reach for a nutritious fast food alternative. a

Bar none When reaching for a meal replacement bar, look for products that contain the following: > organic whole food ingredients > 300 to 400 calories per serving > at least 5 g of protein > at least 3 g of fibre > fortification with vitamins and minerals Avoid these unhealthy additions: > high-fructose corn syrup > chocolate or candy coatings > marshmallows or other candy-type ingredients > unpronounceable ingredients.

Ellen Niemer is an editor at alive.

240 hours of testing and research every week Our full-time laboratory is staffed with 1 PhD, 3 MSc and 2 BSc

If you want to create the highest quality products, you must start with a strong vision. Our focus has always been on blending the wisdom of age old remedies with the proof and evidence from modern day science. By having our staff of highly trained professionals perform tests like High-Performance Liquid Chromatography and Gas Chromatography/Mass Spectrometry, we can be sure that products like Forsight always deliver on their promise.

Why choose FORSIGHT • Specifically designed to support vibrant, healthy eyesight – it’s perfect for those who work at a computer, frequently drive at night or focus on detailoriented tasks • Offers a unique synergistic blend of anti-oxidants, minerals, vitamins, carotenoids and nutraceuticals • Protects from macular degeneration and eye disease while also reducing the risk of cataracts

newrootsherbal.com alive.com 119

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Spring’s green

goodness Fiddleheads and asparagus

Jennifer Danter photos Scott Yavis styling Irene McGuinness, assisted by Lawren Moneta If you’re detoxing this spring, think of greens such as slender asparagus spears or curly fiddleheads—they’re the perfect accompaniment to a healthy detoxification. Both veggies are nutrient powerhouses—rich in vitamin A, vitamin C, potassium, and folate (the B-vitamin wonder that may lower the risk of heart disease and birth defects). 120 may 2010

Fiddleheads are much revered as the first gastronomical sign of spring; while asparagus is a much-anticipated prize that wildfood enthusiasts forage for and chefs get excited about. These greens are loved for being a memorable delicacy.

Spears or fiddles?

Asparagus is a member of the lily family. Grown in sandy soil, the crown (the plant base) produces edible, needle-like leaves (spears). It may take up to three years after planting for the first harvest. The best asparagus is picked while the spears are very young and tender and have a fresh flavour. After harvesting, the spears grow into ferns. Fiddleheads are edible ferns. Hand-picked along muddy riverbanks, they are the young unfurled shoots from the ostrich fern. The end is curled in a tight spiral, and if you use your imagination, you might see the resemblance it bears to the decorative scroll on a violin. Fiddleheads are similar in both texture and flavour to asparagus—often described as a mix of asparagus or green beans with a touch of artichoke. Fiddleheads and asparagus may be used interchangeably in just about any recipe. While they’re best treated simply— steamed with a drizzle of extra-virgin olive oil, a pinch of coarse sea salt, and a squeeze of fresh lemon—they’re very adaptable. Add to any pasta meal or stir-fry. They both love spicy Asian dressings, adore a smothering of anything creamy (cheese sauce or hollandaise), and pair well with most egg dishes.

Green tip Swap fiddleheads for chopped cooked asparagus. Don’t use the tips, though—they’re too pretty for pesto! Use up leftover bottom ends of asparagus that are otherwise wasted (try using the ends from Pickled Asparagus recipe). Peel tough, woody stems before using so pesto isn’t stringy. Drizzle olive oil over top of finished pesto to keep its vibrant colour. Once exposed to air, the pesto turns brown.

Fiddlehead and Walnut Pesto Give a boost to traditional pesto with extra green goodness from fiddleheads or asparagus. Be sure to stir in the cheese at the end—it gives the pesto a better texture overall. 2 cups (500 mL) fresh basil leaves, packed 1/2 to 3/4 cup (125 to 180 mL) fiddleheads, steamed and chopped 1/3 cup (80 mL) walnuts, toasted and chopped 2 cloves garlic, smashed 1 anchovy filet, chopped (optional) 1/2 cup (125 mL) extra-virgin olive oil 2 Tbsp (30 mL) each grated Romano and Asiago cheese

In food processor, whirl basil, cooked fiddleheads, walnuts, garlic, and anchovy until coarsely chopped. Add oil and whirl until well mixed, scraping down sides as needed. Turn mixture into bowl and stir in cheeses. Store in refrigerator up to 5 days or portion into small containers and freeze up to 2 months. Makes 1 1/2 cups (350 mL). Each 1 Tbsp (15 mL) serving contains:

69 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 16 mg sodium

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Fiddly fiddleheads Choose Collected in the wild, fiddleheads are most often found at farmers’ markets or small specialty grocers. Also check freezer sections in larger chain stores. Choose fiddleheads that are tightly coiled, about 1 to 1.5 in (2.5 to 4 cm) in diameter. They should be dark green in colour with frilly paper chaffs around edges. Clean Use your finger and thumb to gently feather off papery chaff. Since fiddleheads are grown in muddy areas, they’re dirt traps. Wash in several changes of cold water. Get in there with your fingers and nudge out any hidden clumps of dirt. Store Wrap in a damp towel and refrigerate up to 10 days. Re-moisten towel periodically and trim the dry stem ends, if necessary. Cook Fiddleheads have the potential to cause food-borne illness (symptoms may include nausea, dizziness, and headache) due to natural toxins. To avoid illness, thoroughly cook them. Do not eat raw fiddleheads. Trim stem ends, then boil in salted water or steam until tender, at least 10 minutes. Or coat with extra-virgin olive oil and roast until tender.

Orecchiette with Pesto and Fiddleheads The secret to blending pasta with pesto sauce is to cut it with the pasta cooking water. It’s the warm, starchy water that binds the two together. 1 - 1 lb (450 g) pkg orecchiette pasta 3 cups (750 mL) fresh fiddleheads, steamed 1 shallot, minced 1/2 recipe Fiddlehead and Walnut Pesto (see previous recipe) 1/2 cup (125 mL) Parmesan or Romano cheese, grated Black pepper to taste

In a large saucepan, boil pasta in salted water until al dente. Before draining, ladle out about 1 cup (250 ml) of pasta cooking water. Return pasta to saucepan. Stir in steamed fiddleheads, shallot, and pesto. Thin sauce with reserved pasta cooking water, adding a little at a time and stirring well between additions. Finish with cheese and generous grindings of freshly cracked black pepper. Serves 6. Each serving contains:

446 calories; 17 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 59 g carbohydrates; 4 g fibre; 158 mg sodium

122 may 2010

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Pickled Asparagus This is a great addition to antipasto plates, salads, or as a fancy garnish to the Canadian classic, Caesar cocktail. 2 bunches asparagus* 1 cup (250 mL) water 1 cup (250 mL) natural white vinegar 1/2 cup (125 mL) granulated sugar or Sucanat 2 tsp (10 mL) kosher salt 2 cloves garlic, peeled and smashed 2 or 3 sprigs fresh dill 1/2 tsp (2 mL) cumin seeds 1/2 tsp (2 mL) mustard seeds 2 - 500 mL Mason jars, lids, and screw bands

*1 bunch skinny spears = about 38 pieces Sterilize jars and lids for Mason jars. Trim asparagus bottoms so spears fit about 1/2 in (1 cm) below rim of a 500 mL jar. Blanch asparagus in boiling water, then immediately cool in ice bath. In saucepan, bring water, vinegar, sugar, and salt to a boil. Portion garlic, dill, and seasonings into 2 piles and set aside. Working quickly, place 1 herb and spice pile in bottom of each jar. Then add asparagus spears, tips pointing downward. Depending on thickness of spears, plan on 1 bunch for each jar. Be sure to pack in as many spears as possible. Pour boiling brine over top, leaving 1/8 in (3 mm) at top of each jar. Wipe rims, then cover with sterilized lids and lightly tighten screw bands. Process in boiling water bath for 10 minutes; remove carefully. Best to let sit a few weeks to let flavour develop before eating. Store in a cool, dark place for up to 1 year. Makes 2 - 500 mL Mason jars. Each 2-spear serving contains:

5 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 30 mg sodium 124 may 2010

Asparagus awareness Choose Select spears with firm, compact tips tinged with green or purple. Choose ones that are uniform in diameter so they’ll cook evenly. Avoid wrinkly or concave ones—a sign they’ve been on display too long. To test for freshness, bend a spear. If it snaps in two, it’s fresh. Thick or thin? Super-slender doesn’t equal tender. Pick spears that are filled out, but not overly thick. Clean Asparagus spears may be gritty and trap sand and dirt— especially the stem ends. Wash under cold running water. Store Trim stem ends and store upright in a small amount of water, or wrap ends with a damp towel. Refrigerate and use within two to three days for ultimate freshness and flavour. Cook Snap off tough ends or just trim ends; then, using a vegetable peeler, strip off tough, stringy peel from bottom ends. Boil in salted water or steam until tender-crisp, four to six minutes. Or coat with extra-virgin olive oil and roast until tender.

Garlicky Roasted Asparagus and Fingerlings Fingerling potatoes cook quickly and have a wonderful creamy bite to them. The asparagus takes on a flavourful toasty crunch. Use half asparagus and half fiddleheads to mix things up. 1 large bunch asparagus, bottoms trimmed and peeled halfway 1 lb (450 g) fingerling potatoes (about 12 potatoes), cut in half 3 to 5 cloves garlic, unpeeled 3 Tbsp (45 mL) extra-virgin olive oil 1/2 tsp (2 mL) each sea salt and cracked black pepper 2 Tbsp (30 mL) Parmesan or Fontina cheese, grated

Arrange oven rack in top third of oven and preheat to 450 F (230 C). Place large baking sheet in oven while it heats. Toss asparagus, fingerling potatoes, and garlic with oil, salt, and pepper. Remove hot baking sheet from oven. Working quickly and carefully, spread out vegetables. Roast, stirring occasionally, until potatoes are tender and asparagus is dark; 25 to 30 minutes. Sprinkle with cheese and continue to roast until cheese melts; about 1 minute. Turn onto a platter and serve. Be sure to squeeze roasted garlic from papery skins and mash over potatoes. Serves 4. Each serving contains:

182 calories; 6 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 5 g fibre; 342 mg sodium a

Jennifer Danter is a writer and food stylist in Victoria, BC. Her work has appeared in Chatelaine, Best Health, Todayâ&#x20AC;&#x2122;s Parent, and EAT. For her, eating fidds is a spring ritual! alive.com 125

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What’s in that drink? Raise your glass to benzene-free beverages Lee Know, ND

It’s a hot day and you are relaxing in the shade with a cold glass of your favourite beverage. What would you do if you found out you were drinking a known carcinogen? Benzene 101 The chemical sodium benzoate is added as an antimicrobial preservative to many liquid products, mainly beverages. It can also be found in salad dressings, condiments, sauces, juices, and liquid supplements. While sodium benzoate has been linked to hyperactivity in children, the main concern is that it can form benzene, a known carcinogen shown to increase the risk of leukemia and other cancers. Interestingly, benzene is a naturally occurring molecule, but there is no reason even small amounts of any toxin should be added to consumable products. Benzene is formed when salts of benzoic acid, such as sodium benzoate, are used in the presence of an acid, such as citric or ascorbic acid (vitamin C). This chemical reaction is accelerated with exposure to light, heat, or minerals such as iron.

A delayed reaction The US Food and Drug Administration (FDA) and the beverage industry have known about this chemical interaction for almost 20 years. They have also been aware that exposing drinks that contain these ingredients to heat could significantly raise benzene levels. According to foodnavigator.com, in 1990 the FDA released an internal document revealing beverage companies had approached the agency with concerns about the benzene in their drinks. This prompted laboratory testing by both the FDA and the soft drink industry. While there was no public alert about the benzene issue, the FDA and the soft drink industry agreed that drinks should be reformulated, and consumers and manufacturers should be informed. In February 2006 the FDA was realerted after a new set of independent tests revealed high levels of benzene

were still present in various soft drinks. Test results showed the drinks contained levels several times above the World Health Organization’s 10 parts per billion (ppb) limit for drinking water. The FDA and Health Canada’s water limit is 5 ppb, while food safety organizations in the EU set a limit of just 1 ppb. In reaction to the FDA’s 2006 test results, food safety regulators across the globe also began testing their drinks for benzene. Class action lawsuits were subsequently brought against several soft drink corporations, most settling out of court in 2006 and 2007. Product reformulation then began, but changes have been slower in Canada than in the US. Despite the complicated wrestling over benzene, the solution is very simple. Drinks that contain naturally occurring vitamin C, such as orange juice, should not use sodium benzoate alive.com 127

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as a preservative; drinks that do________________________________ contain labels of liquid supplements found on ________________________________ sodium benzoate should not have added store shelves and you’ll find products ________________________________ ascorbic acid. containing both sodium benzoate and ________________________________ ascorbic (or citric) acid. According to Liquid supplements ________________________________ foodnavigator.com, there has been no OR of these products, nor overlooked known analysis  Ad presented, please sign below. Liquid supplements have managed toisflyapproved is anyascountry currently investigating under the benzene radar. These products benzene levels in consumer products are often used by those who may have other than soft drinks. Date Name trouble swallowing pills, such as children However, it’s important to know that and elderly people. 331-May 10 the industry has the technology available The safety concern with liquid Issue to produce liquidSignature products without supplements is contamination from benzoate preservatives. Simply switching Carefully proof this ad and sign above to approve. microbial growth—especially since in to potassium sorbate with hot-fill Any errors not noted will NOT be the responsibility most cases the bottle is not consumed pasteurization would suffice in most cases. Alive Publishing. Note: Production time will be in a single sitting, as would a of soft drink Why then is sodium benzoate still in charged for any changes required. Thank you. or juice. In fact, even when taking daily products found on the shelf? While there Faxcompanies back to Alex recommended doses, some bottles can is a possibility that just don’t last a month or longer. know about this issue, the more likely 604-295-9101 Take a quick look at a few of the explanation is that benzoates are cheap

Dr. Castillo’s Clinic

Bladder Cancer:Successful Therapy

Bring your body back to health

I write this after visiting Dr. Castillo on March 27, 2009, at the age of 66 and cancer free. After visiting my doctor, and getting an MRI, they found a 40x10 mm tumor on the back wall of my bladder, as well as a 10 mm cyst on the outside of my bladder. The Urologist stated most likely they would have to remove my bladder and prostate. The options were not good. A co-worker told me about a friend who had gone to Dr. Castillo’s Clinic in Tijuana, Mexico. I told him about my diagnosis. All he could say was, “Don’t waste time, see Dr. Castillo immediately”. After 21 days of treatment, Dr. Castillo told me I could now have the tumor removed surgically, which I did. Also, the surgeon said it was safe to remove the cyst. On my last visit with Dr. Castillo in March 2009, he told me because of my good results I didn’t have to return in 6 months as I had before. My therapy now consists of taking vitamins daily with special herbal treatments on alternating monthly intervals. Thank you Dr. Castillo, and your staff for your good care. It has proven to be successful for me as well as many of the other patients I spoke with under his care.

call 011.52(664)683.5700 • fax 011.52(664)683.6016 • visit www.drcastillo.com For information contact Claude & Carole Marlow at 800.296.9881, e-mail cmar50@comcast.net 128 may 2010

Dr. Castillo is a recipient of the prestigious Honoris Causa award from the Global Organization for Excellence in Health.

“ Benzene is a known carcinogen shown to increase the risk of leukemia and other cancers.” and effective antimicrobial preservatives. These companies may believe that safety from microbial contamination is a bigger concern than the consumption of small amounts of benzene. Consumers call the shots Corporations produce what consumers will buy. While this may seem to give all the power to the purchaser, it’s not so straightforward. While most consumers like to think they make conscious purchasing decisions, in reality, most spend very little time analyzing products they choose. Ethically, the burden to ensure safety is the responsibility of manufacturers and regulatory bodies. However, putting profits before this responsibility is, unfortunately, becoming all too familiar. Even consumers who believe they can see through all the marketing messages, more often than not, rely on regulatory bodies that may not always be up to date.

Although the scientific studies and industry debates may be necessary to determine safety, what consumers want is basic: an assurance that the products they purchase are safe. Consumer demand and loyalty is the ultimate goal of any industry—but deceiving shoppers for the sake of profit can, in the end, have negative results. It’s important to remember, though, that as consumers, we have a relationship with the companies that manufacture the products we buy. The mere purchase of an item sends the message, “We want more.” The best-case scenario is one in which consumers have access to safe and healthy products while corporations retain their customers and corresponding profits. Corporations have an ethical responsibility to safeguard our welfare. However, we must take charge of our own health and be conscious consumers. Read labels. Ask questions. Corporations are driven by profits; with our collective buying power, we can play an active role in product development and influence what we see on the shelves—and the addition of benzene definitely has no place in our food chain. a

Lee Know, ND, is a published academic and recipient of several awards who has held positions as a medical advisor and director of research and development for major organizations.

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food

open sesame A close-up on the legendary seed

Jamie Capranos

photos Scott Yavis

styling Irene McGuinness, assisted by Lawren Moneta

Sesame is versatile: shape-shifting from a humble seed to the spreadable butter called tahini; ground into the macrobiotic seasoning gomasio; sprouted; or added to halva, the delicious Middle Eastern dessert. Mentioned throughout ancient Hindu myths and legends, sesame seeds symbolize immortality. Perhaps the ancients were not amiss in revering this tiny seed for its life-promoting properties, considering its many health benefits.

Small in size; big in nutrients

Sesame seeds, Sesamun indicum, contain numerous antioxidants, including the important nutrients sesamin and sesamolin, both of which belong to a group called lignans. Believed to prevent high blood pressure in animals, lignans have a cholesterollowering effect in humans. They also protect the liver against damage. Sesame seeds contain phytosterols, plant compounds similar in structure and function to cholesterol. When sufficient amounts are regularly included in the diet, phytosterols are believed to improve cholesterol levels and reduce the risk of cardiovascular disease. Just one-quarter cup of sesame seeds provides nearly 75 percent of the daily requirement for copper, a trace mineral known for its anti-inflammatory benefits 130 may 2010

for conditions such as rheumatoid arthritis. Copper also promotes strength and elasticity in tissues throughout the body. Sesame seeds contain calcium, manganese, tryptophan, magnesium, iron, phosphorus, zinc, vitamin B1, and dietary fibre. Just 1 Tbsp (15 mL) of unhulled sesame seeds provides 88 mg of calcium. They are also rich in vitamin E, known to strengthen the heart and nervous system. To ensure you are buying the freshest seeds, shop at a grocer that has a high turnover. Sesame seeds are usually available in bulk or in sealed packages. In either case, ensure there is no moisture in the bin or the package you select. Sesame seeds are valued for their resistance to rancidity; even so, store them in an airtight container in a cool, dark place, as you would other seeds. Next time you prepare a meal, do as the ancients did and add some of this small yet powerful seed. Itâ&#x20AC;&#x2122;s a perfect addition to salad dressings, or sprinkle it in your next bread recipe or use it as decoration on a carrot cake. Wherever you add it, enjoy the many gifts of this

humble seed and the secrets that reside within it.

Make your own sesame sprouts

All you need are unhulled sesame seeds, cheesecloth, a fine mesh colander, a wide-mouth glass jar, and a lightweight cloth. 1. Place cheesecloth in colander and fill with seeds. Rinse seeds thoroughly with water and place in jar. Cover seeds with water and soak for six to eight hours. 2. Drain and rinse seeds. Return them to jar and cover top of jar with lightweight cloth and set in a cool, light place. Repeat every four hours for at least 24 hours or until sprouts have grown to desired length. 3. Rinse seeds and enjoy. Theyâ&#x20AC;&#x2122;re best eaten fresh but can be stored in the fridge for up to two days. Approximately 2/3 cup of seeds (160 mL) will yield 1 cup (250 mL) of sprouts.

Energy Balls Delicious frozen or at room temperature, take them to work or pack them in your childâ&#x20AC;&#x2122;s lunch. They are low on the glycemic index, vegan, and gluten free. 1/2 cup (125 mL) almond butter 1/2 cup (125 mL) tahini 1/4 cup (60 mL) shredded coconut 1/4 cup (60 mL) sesame seeds, flaxseeds, or a combination of both Agave syrup to taste

In a food mixer, blend all ingredients at high speed. Once well mixed, form into 12 balls and place in a container in the freezer. Makes 12. One energy ball contains:

155 calories; 4 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 11 mg sodium

Hull of a difference It is important to note the nutritional difference between hulled and unhulled sesame seeds. Tahini, the sesame spread, is usually made from seeds that have had their hulls removed. When hulled, the remaining seed, also called the kernel, contains roughly 60 percent less calcium.

Multipurpose Dressing This dressing is a creamy vegan alternative to Caesar salad dressing, perfect in a pita sandwich or on rice, noodles, and salads. Keeps refrigerated for up to two weeks. 1/2 cup (125 mL) extra-virgin olive oil 1/4 cup (60 mL) raw apple cider vinegar 2 Tbsp (30 mL) tamari 3 Tbsp (45 mL) tahini 1 small clove garlic, minced Salt and pepper to taste

Blend all ingredients together. Jamie Capranos practises homeopathy and herbal medicine on Salt Spring Island, BC. She is the creator of Salt Spring Medicinals, a line of organic teas. jamiecapranos.com

Each 1 Tbsp (15 mL) serving contains:

75 calories; 1 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0.2 g fibre; 117 mg sodium a alive.com 131

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food

Getting

juicy

A shortcut to better health Nomi Shannon

Another day, another round of nagging guilt. Yet again, you’ve failed to consume even close to the seven to 10 servings of fresh fruits and veggies recommended by Canada’s Food Guide. The question is, just how does one go about adding these healthy foods into an already busy lifestyle? Here’s one terrific way: fresh juices. If you happen to have a juicer packed away, think about starting up a relationship with it again. Don’t have a juicer? Take heart. There is now a new concept in juicing that doesn’t even involve owning a juicer. Jump into juicing Juicing is a method that extracts the juice from fruits and vegetables, leaving the pulp behind. This allows you to consume large amounts of nutrients and digest and assimilate them quickly. It is a lot easier to drink 8 oz of liquid than to consume 3 lb of food! Plus, juicing gives your digestion, assimilation, and elimination systems a much-needed rest

from the constant work they do, allowing your body to cleanse efficiently and obtain maximum nourishment. Concentrated cleansing A juice-only fast of several days can be an amazingly healing and cleansing experience. But juicing on a daily basis can also be a strategy to get concentrated nutrition in a short amount of time. With juicing, you can start your day with a refreshing drink that contains four vegetable servings and two fruit servings, all before 8 am. In case you’re counting, that leaves you only one more fruit or veggie to consume during the day to meet the minimum requirement, more than easily done.

It’s now easier to do than ever before, simply by using your highpowered blender instead of a juicer. Just add the fruits and vegetables to your blender with a cup or so of water (depending on which fruits or vegetables you are using), blend, and strain through a mesh bag (often called a nut milk bag). Most alternative health experts advise consuming way more fresh raw fruits and vegetables than listed in government guidelines. But with the power of juicing—whether juicing at home or buying at your favourite health food store or juice bar—your days of nagging guilt over not eating right are over. alive.com 133

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Immune System Booster Juice Great to use when you feel a cold or flu coming on, this drink is antiseptic, detoxifying, diuretic, and cleansing to the liver. Wash and put through juicer: 2 large stalks celery, include leaves 2 large carrots, unpeeled 1 apple, skin on 1/2 to 1 in (1 to 2.5 cm) fresh ginger root, unpeeled 1/2 lemon, rind removed 1/4 cup (60 mL) fresh or frozen blueberries, cranberries, or elderberries

If making in a blender: put 3/4 cup (180 mL) water in blender, add cut-up celery and blend. Then cut up remaining ingredients; add and blend until smooth. Line a large measuring cup or bowl with mesh nut milk bag or cheesecloth, and pour liquid through. Serves 1. Each serving contains:

174 calories; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 43 g carbohydrates; 11 g fibre; 206 mg sodium

134 may 2010

Sleep Deeper.

Awake Refreshed.

Energy Enhancement Juice A mild tonic for the liver as well as high in vitamin C, strawberries can be fresh or frozen. Let frozen berries thaw a bit before putting through the juicer or blender. Wash and put through juicer: 2 cups (500 mL) strawberries, hulled 2 carrots, unpeeled 1 orange, peeled, leave white pith on 1 cup (250 mL) kale or other dark greens, packed

If making in a blender: put 3/4 cup (180 mL) water in blender, add cut-up produce, and blend until smooth. Pour into a nut milk bag or cheesecloth, twist, and apply gentle pressure to get all the liquid out. Discard pulp. Serves 1.

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Weight Loss Booster

â&#x20AC;&#x201C;

This drink has it all: it aids digestion, is a diuretic, is detoxifying and anti-inflammatory, and tastes good too!

Easy Clean.

Wash and put through juicer: 2 cups (500 mL) pineapple, cut up 1/2 medium cucumber, skin on 1 cup (250 mL) cabbage, packed, cut up 1 carrot 2 stalks celery, with leaves

If making in a blender: put 3/4 cup (180 mL) water and pineapple in blender and blend. Add cucumber and blend, then add remaining ingredients. Blend until smooth, then strain through a nut milk bag or cheesecloth. Serves 1. Each serving contains:

253 calories; 5 g protein; 8 g total fat (0 g sat. fat, 0 g trans fat); 64 g carbohydrates; 11 g fibre; 173 mg sodium

136 may 2010

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Size Matters. Ambrosia This is a sweet and delicious drink that is sure to be a big hit served at a brunch or luncheon in the summer. Can be made up to two hours before being served. 1 pineapple, peeled and cut up 2 lb (1 kg) grapes 2 oranges, peeled 1 lime, peeled

Juice all ingredients in a heavy-duty juicer. Alternatively, peel the pineapple, blend all of the fruit in a high-performance blender, and strain it through a nut milk bag or cheesecloth. Chill before serving. Serves 8 to 10. Each serving contains:

126 calories; 2 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 33 g carbohydrates; 3 g fibre; 3 mg sodium

Menopause Relief.

Combining juices

Donâ&#x20AC;&#x2122;t worry about mixing fruits and vegetables in the same drink. You may have read so-called rules somewhere about food combining, but those rules donâ&#x20AC;&#x2122;t really apply to juices. Juices are quickly and easily assimilated by the body. What to do with the leftover pulp? This is a common concern, as people do not like to waste food. However, the very concept of juicing is to remove the pulp so that digestion and assimilation of the nutrients will be rapid, so the pulp often goes into the compost pile. Over the years useful and clever ways have been devised to use the pulp. If Fido needs to lose weight, add some pulp to your dogâ&#x20AC;&#x2122;s food for roughage so he will feel full on fewer calories (check first with your vet to make sure which fruits and veggies are safe for him to consume and which are not). Mix some pulp in with your salad, sneak some into soup, blend into smoothies, or use it in baking.

alive.com 137

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Nutrients and cleansing health benefits of popular juices

Juice

Nutrients and cleansing health benefits

apple

> v itamins A and C; phytochemicals, pectin, and boron > digestive, diuretic, antiseptic, and cleansing

beet cabbage

carrot

celery

cranberry

cucumber

grape

kale

orange / citrus pineapple

> vitamin A, potassium > a ids liver and gallbladder > t hiamine; calcium; iron; magnesium; phosphorus; potassium; vitamins C, K, and B6 ; folate; and manganese > antibacterial, anti-inflammatory, antioxidant, anti-ulcer, aids memory, detoxifying, restorative, boosts immunity, and promotes healing > vitamins A, B, and C; iron; beta carotene; calcium; potassium; and sodium > cleansing effect on the liver and digestive system; antioxidant > vitamins A, C, K, and B 6 ; pantothenic acid; calcium; magnesium; riboflavin; phosphorus; folate; potassium; and manganese > neutralizes acidity in the body; natural diuretic and laxative > vitamins A and C; iodine and calcium; flavonoids; enzymes; malic, citric, and quinic acids > antibacterial, antiviral, antioxidant, emulsify fats > vitamin A, iron, and potassium > high water content; a good vegetable for juicing > a lso contains sterols, which may help reduce cholesterol > fl avonoids, resveratrol, boron, and potassium > a ntioxidant and antiviral > v itamins A and C, chlorophyll, calcium, iron, folic acid, potassium, and sulforaphane > b oosts the bodyâ&#x20AC;&#x2122;s detoxification enzymes > v itamin C, limonene, and flavonoids > a nti-inflammatory; supports immune system > v itamin C, potassium, bromelain, and iron > d igestive aid

Some final notes on juicing: remember the old saying, â&#x20AC;&#x153;Variety is the spice of lifeâ&#x20AC;?? Rather than repeating the same recipe day after day, juice an assortment of fresh fruits and vegetables taken from all the colours of the rainbow: white, yellow, orange, red, purple, blue, and green. This will ensure that you are obtaining a rich variety of nutrients. Happy juicing! a

Nomi Shannon was voted best raw vegan educator of 2008 by Best of Raw Awards. rawgourmet.com 138 may 2010

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food

whole grains = smart foods

More than just a germ of a good idea

Irene McGuinness

photos Scott Yavis

styling Lawren Moneta

Studies consistently show that a diet rich in whole grains can combat all sorts of health issues from heart disease to reducing the risk of various types of cancer. Plus, whole grains regulate blood glucose in diabetics while decreasing cholesterol and lowering blood pressure. Most of the vitamins in whole grains are found in the bran (the protective coating), the germ (the inner nourishment), and the endosperm (the transporter). Together, this trio contains essential B vitamins, fibre, folic acid, vitamin E, magnesium, and iron. These are but a few of the key nutrients that make whole grains so important in our day-to-day diet. To be absolutely sure you’re getting the best whole grains for your nutrient health, you need to read—as well as understand—labels. We’ve simplified it with three easy and important guidelines.

2 3

L ook for the words “100% whole grain” as the first ingredient on the label. Often you’ll see this followed by “including the germ.” These important labelling facts will assure you your purchase is sound. Keep in mind, if 100 percent whole grain falls into second spot on the label, then the product only has to contain 1 to 49 percent of the claim. Still a nutritious choice but lacks the wallop of promising nutrients found in true 100 percent whole grains. he higher the whole-grain content, the higher the fibre. T If it has 6 to 10 g of fibre per serving then you’re well on your way. An excellent source of fibre would be 16 g or more per serving. atch that the sugar content is less than 2 g per serving. W Generally, the higher the sugar, the lower the fibre.

We’ve developed some delicious recipes that fill all the criteria of “whole grain” and “nutrient rich.” Recipes with plenty of sensory appeal—eyes, nose, and taste buds. Feast on at least three healthy 100 percent whole grain servings a day—smart foods for your health.

alive.com 141

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Barley, Vegetables, and Candied Nuts Salad

“The higher the whole-grain content, the higher the fibre.”

2 yellow or red beets 1/2 cup (125 mL) pearl barley 2 1/2 cups (625 mL) chicken or vegetable stock 1/4 cup (60 mL) dark brown sugar (or Sucanat) 1/2 cup (125 mL) walnuts, coarsely chopped 1 - 18 oz (500 g) bag mixed mesclun greens 1 medium yellow zucchini 1/2 small red onion 1/3 cup (80 mL) extra-virgin olive oil 2 Tbsp (30 mL) fig balsamic vinegar 1/2 cup (125 mL) crumbled goat cheese

Place unpeeled beets in pot and cover with water. Bring to a boil. Cover, reduce heat to medium, and gently boil until tender when pierced with a fork, about 30 to 45 minutes. Drain and cool. Peel and cut into small dice. Set aside. Combine barley and stock in saucepan. Bring to a boil. Cover, reduce heat to medium, and gently boil until barley is tender to the bite, about 30 to 40 minutes. Be careful not to cook barley dry. When barley is tender, place in a sieve and rinse under cold running water until brought to room temperature. Drain well and place in small bowl. Set aside.

Spray a baking sheet with oil. Set aside. Place sugar in a small, heavybottomed saucepan. Heat over high heat, stirring with a wooden spoon until melted. Sugar will turn into a golden syrup. Remove from heat and quickly stir in walnuts until evenly coated with syrup. Continue to work quickly and spread nuts out on baking sheet. Place aside to cool. Wash and spin-dry lettuce greens. Place on a large, shallow platter. Using vegetable peeler, thinly slice zucchini lengthwise into ribbons. Thinly slice onion and cut into halves. Scatter zucchini and onion over greens, along with diced beets and cooked barley. Break up candied nuts and scatter over top. Whisk oil and vinegar together in small bowl to blend. Drizzle over salad and gently toss together. Sprinkle with cheese and serve. Serves 6. Each serving contains:

355 g calories; 10 g protein; 25 g fat (6 g sat. fat, 0 g trans fat); 24 g carbohydrates; 3 g fibre; 273 g sodium

“To be sure you’re getting the best whole grains for your nutrient health, read— as well as understand—labels.”

142 may 2010

â&#x20AC;&#x153;Vitamins B and E, fibre, folic acid, magnesium, and iron are some of the nutrients found in whole grains.â&#x20AC;?

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Healthy Soda Bread with Edamame and Pea Hummus Bread 3 1/3 cups (830 mL) 100 percent whole wheat flour 1/2 cup (125 mL) wheat germ 1/2 cup (125 mL) quick-cooking oatmeal 1/4 cup (60 mL) raw bran 1 Tbsp (15 mL) granulated sugar (or Sucanat) 1 Tbsp (15 mL) fresh rosemary, chopped 1 Tbsp (15 mL) baking powder 1 tsp (5 mL) baking soda 1 tsp (5 mL) salt 3/4 tsp (4 mL) freshly ground black pepper 1 3/4 cup (430 mL) buttermilk 1/4 cup (60 mL) extra-virgin olive oil 1 egg white, whisked

Hummus 1 1/2 cups (350 mL) shelled frozen edamame beans, thawed 1/2 cup (125 mL) frozen peas. thawed 1/4 cup (60 mL) vegetable stock or water 1/4 cup (60 mL) fresh minced flat leaf parsley 2 large cloves garlic, minced 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) tahini paste Freshly squeezed juice of 1 lemon 1/2 tsp (2 mL) sesame oil 1/2 tsp (2 mL) Dijon mustard 1/2 tsp (2 mL) ground cumin 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) freshly ground black pepper

To make bread, preheat oven to 375 F (185 C). Position rack in centre of oven. Heat oil until warmed. Combine flour, wheat germ, oatmeal, bran, sugar, rosemary, baking powder, baking soda, salt, and pepper in large bowl. Stir to blend. Combine buttermilk and warm oil and pour over flour mixture in bowl. Stir with spatula just until flour mixture 144 may 2010

is moistened; it will appear quite dry. Transfer dough to a floured surface and gently knead until dough comes together, about 7 turns. Do not overmix or bread will become tough during baking. Divide dough in half and form each into a 6 in (15 cm) oval loaf. Place on ungreased baking sheet, leaving about a 5 in (12 cm) space in between. Brush with egg white and sprinkle with freshly ground black pepper. Slash the tops. Bake in preheated oven for about 45 minutes. Dough should be golden and sound hollow when lightly tapped. Cool on a rack for 30 minutes. Bread is deliciously crumbly. Slice and serve warm. To make hummus, place edamame beans in food processor or blender fitted with a metal blade. Add remaining

ingredients and pulse on and off, occasionally scraping down sides of the bowl with spatula until mixture is as smooth as you like. Add a little more oil and more salt to taste, if you wish. Serve hummus with warm soda bread. Makes 2 soda loaves (12 slices) and 12 servings (2 cups/500 mL) hummus. Each serving of bread contains:

205 calories; 8 g protein; 6 g fat; (1 g saturated fat, 0 g trans fat); 33 g carbohydrates; 6 g fibre; 342 g sodium Each serving of hummus contains:

70 calories; 2 g protein; 6 g fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 110 g sodium

Roasted Pepper and Chipotle Sauce Pasta 3 Tbsp (45 mL) extra-virgin olive oil 1 large cooking onion, peeled and diced 2 large cloves garlic, finely minced 4 large sweet red peppers, roasted, seeded, and diced 1 to 2 Tbsp (15 to 30 mL) tinned chipotle pepper, packed in oil, minced 1 - 14 oz (398 mL) can fire-roasted tomatoes in their juices, diced 2 Tbsp (30 mL) fresh basil, finely chopped 1/2 tsp (2 mL) granulated sugar (or Sucanat) Sea salt and freshly ground black pepper 1 lb (450 g) whole grain pasta such as spaghetti or rotini 1/2 cup (125 mL) plain goat cheese, crumbled

Heat oil in saucepan. Add onion and garlic, and sautĂŠ until soft and clear, but not browned. Stir in peppers, 1 Tbsp (15 mL) minced chipotle, and tomatoes, and cook over medium-low heat until flavours have blended, about 15 minutes. Stir often. Add more chipotle if you wish. Add basil, sugar, and salt and pepper to taste. Set aside. Add pasta to a large pot of boiling salted water. Boil until done as you like, about 12 minutes. Drain well and shake off as much water as you are able. Return to the pot and fold in roasted pepper and chipotle sauce. Top with crumbled goat cheese. Makes 4 to 6 servings.

Each serving contains:

263 g calories; 9 g protein; 12 g fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 136 g sodium a

Irene McGuinness is managing director of I.M. Marketing Ltd., a food marketing company that oversees food articles for publication, recipe development, food styling, and cookbook editing.

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food

the

facts

sugar

Don’t be bowled over

Joey Shulman, DC, RNCP

A recent study released by Statistics Canada revealed that Canadians consume 51 lb (23.1 kg) of sugar per year. An excess of white sugar consumption has been linked with cancer, type 2 diabetes, heart disease, obesity, dental decay, and hyperactive behaviour. From ketchup and soft drinks to baked goods and cereals, white sugar is in a myriad of commonly eaten food products and is one of the great health robbers of our time. The problem does not lie in eating foods that are naturally sweetened—the real health concern lies with eating too many processed sugary goods. In 2008, for example, the average Canadian drank more than 86 litres of soft drinks!

bloodstream is called the glycemic index. Foods such as vegetables, fruits, beans, and whole grains tend to have a lower glycemic rating and therefore do not cause weight gain or blood sugar and energy fluctuations. Foods that are rated high on the glycemic index include soda pop, candy, cookies, cakes, muffins, sweetened cereals, and white processed goods. Glucose is often referred to as dextrose.

Sugar 101 The following are the most common types of sugar.

Fructose As the primary sugar found in fruits and vegetables, fructose is absorbed more slowly in the bloodstream than glucose and is a healthier sweetener.

Glucose The simplest form of sugar, glucose is rapidly absorbed into the bloodstream. The body will break down all forms of carbohydrates into glucose for its primary source of fuel. A scale that is used to measure the speed of entry of glucose into the 146 may 2010

Sucrose Also known as table sugar, or white sugar, sucrose comprises one glucose molecule and one fructose molecule. Sucrose is typically made by refining sugar beets or sugar cane.

Lactose The primary sugar found in milk, lactose comprises one glucose molecule and one galactose molecule. In order to be properly broken down, lactose requires the enzyme lactase. People who are lactose intolerant do not produce enough lactase in their intestine. High-fructose corn syrup (HFCS) This very popular sweetener is derived from corn and is used in many beverages and processed foods. Although this sweetener helps to extend the shelf life of certain products, research has linked the consumption of HFCS with the surge of type 2 diabetes and obesity in North America. But don’t despair. There are some healthier natural sweeteners that can be substituted for their less healthy counterparts.

â&#x20AC;&#x153; In 2008 the average Canadian drank more than 86 litres of soft drinks!â&#x20AC;?

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o determine how much sugar is in a food T item, it is important to know that there are 4 g in every teaspoon of refined sugar. Thus, if a product contains 16 g of sugar, that translates into approximately 4 tsp of sugar per serving.

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“ Molasses contains a higher nutritional value than sugar.” Sweet revenge These sweeteners possess some nutritional value. Molasses A byproduct of refining sugar cane or beets into sugar, molasses contains a higher nutritional value than sugar. It contains calcium, iron, potassium, magnesium, selenium, and vitamin B6. Sucanat The name Sucanat stands for “sugar cane natural,” and it is a product derived from evaporated sugar cane juice. Sucanat contains more vitamins, minerals, and other trace nutrients than white sugar. It is an all-purpose sweetener for baking, cooking, and sweetening hot drinks and should be substituted for white sugar in a 1:1 replacement ratio. Agave nectar Derived from the Mexican agave plant, agave nectar is very low on the glycemic index and has almost no impact on blood sugars. This makes it an ideal sweetener for diabetics. 148 may 2010

Stevia Derived from a plant found in Central and South America, stevia is completely natural. With few to no calories, stevia is available in health food stores in liquid or powdered form. Although some find stevia to have a bitter taste, it is widely used to sweeten baked goods, coffee, and tea. Sugar alcohols Also called polyols, sugar alcohols such as maltitol, sorbitol, isomalt, and xylitol differ in nature from sugar. They have less impact than sugar because they are not fully absorbed by the body. The upside of sugar alcohols is that they contain fewer calories than sugar and do not appear to cause tooth decay. The downside is that because they are not completely absorbed by the body, they ferment in the gut and can cause bloating, stomach upset, gas, or diarrhea.

Simple tips to reduce your sugar intake Don’t be fooled by the words brown sugar. Often brown sugar is simply white sugar with a small amount of blackstrap molasses added.

Eat the fruit, drink the water. In order to avoid added white sugar, avoid fruit juices and stick to highfibre fruits such as apples, oranges, and grapefruits. Drink water instead of fruit juice. Become a wise label reader. Sugar likes to hide in many grocery store products by using aliases in the ingredient list such as sucrose, glucose, fructose, dextrose, lactose, maltose, and corn syrup. If any of these ingredients are listed in the first three to four words of the list, you can count on a high sugar content.

Break sugar cravings. Use natural spices or teas such as cinnamon or vanilla. When baking, use natural sweeteners. You can also use fruits such as mashed bananas, plums, raisins, applesauce, pears, peaches, apricots, or cranberries for a natural burst of sweetness.

When choosing a cereal, follow the “5 in 5” rule. Purchase a cereal with a minimum of 5 g of fibre per serving and a maximum of 5 g of sugar per serving.

* ÂŠ 2010, Trademark of Kashi Company used under licence.

food

Artificial sweeteners Sweetener

Commercial name

Uses

Possible side effects

aspartame

NutraSweet, Equal

tabletop sweetener (Equal); added to cereals, yogourt, soft drinks, candy, desserts

headaches, depression, abdominal pain

cyclamate

Sugar Twin, Sweet’N Low

tabletop sweetener; heat stable so it can be used in baked goods

1960s research suggested it may speed the formation and progression of cancer tumours; some research suggests it may damage male reproductive DNA; further research is required

sucralose

Splenda

tabletop sweetener; added to cold and hot drinks, baked goods, frozen goods

contains chlorine; requires long-term studies on humans to determine its safety

acesulfame potassium (Ace K)

Sunett

added to beverages, fruit spreads, baked goods, hard candies, chewing gum

the newest artificial sweetener; longterm studies on humans are lacking

“ The body’s white blood cell count dropped after eating refined sugars, thereby hampering its ability to fight off infection.” What’s so bad about a little sugar? Research studies have demonstrated the ill effect of white sugar on health and wellness. An excess of white sugar consumption has been linked with diseases ranging from type 2 diabetes to tooth decay. The original study that examined the association between sugar and immune system suppression was conducted in the 1970s. Researchers demonstrated that the consumption of 100 g of glucose, fructose, sucrose, honey, or orange juice significantly decreased white blood cells’ ability to engulf harmful bacteria. In other words, the body’s white blood cell count dropped after eating refined sugars, thereby hampering its ability to fight off infection. There was no change in immune system function after the ingestion of starch. 150 may 2010

While current research has not been done specifically on the impact of sugar on immune system function, obesity has been shown to lower immune system response. For overall health and wellness, it’s best to decrease the amount of white, processed sugar in your diet. You can reduce your sugar intake dramatically and improve your health simply by eliminating sugary pops, juices, and baked goods; eating naturally sweet fruit; and reading labels. By doing so, you will quickly notice your cravings disappear, and your energy and overall well-being will improve. a

Joey Shulman, DC, RNCP, is the author of Healthy Sin Foods: Decadence without the Guilt (Penguin, 2009). drjoey.com

The Ultimate in Probiotics Consuming probiotics (“good bacteria”) helps restore and maintain healthy levels of intestinal flora, the healthy bacteria that limit the growth of destructive bacteria and other micro-organisms in your digestive tract and elsewhere. There are hundreds of different species of microflora in the average person’s digestive tract, and the types and numbers of these play an important role in determining your overall health. Studies reveal that adding probiotics to your diet can help prevent or control: • Bacterial and yeast infections • Inﬂammatory bowel conditions • Diarrhea and constipation • Leaky gut (intestinal permeability) • Allergies and food sensitivities • Ear and bladder infections • Dental cavities and bad breath

Advanced Human Strain Probiotics Natural Factors, trusted provider of probiotic products for over 30 years, has developed a family of advanced

probiotic supplements, including the Ultimate Multi Probiotic and Double Strength Ultimate Multi Probiotic. Each one has been scientifically validated and manufactured under a superior eightstep quality control protocol. Each strain has undergone a stringent selection process and been carefully chosen for its natural gastric resistance; the ability to grow in the presence of high bile levels; established enzymatic activity; and compatibility with antibiotics (the ability to reduce the adverse side effects of antibiotics without interfering with their effectiveness). A multiple-species probiotic formula can most closely approximate the body’s normal intestinal flora. Natural Factors regular and double strength Ultimate Multi Probiotic contain a 12-strain blend with eight lactobacilli and one lactococcus species for the small intestine, as well as three bifidobacteria species for the large intestine. These are the same natural bacteria that inhabit human intestines, promoting optimum colonization.

The Double Strength Ultimate Multi Probiotic is considered a “critical care” supplement, providing maximum protection for chronic health conditions or acute needs. It contains a guaranteed minimum 24 billion active cells at expiry (40 billion active cells at time of manufacture), in a convenient oneper-day dose. Daily use helps maintain normal intestinal balance, and is a must for anyone using antibiotics, or experiencing gastrointestinal dysfunction, such as yeast overgrowth, leaky gut, or irritable bowel syndrome. The regular strength Ultimate Multi Probiotic, with 12 billion active cells at expiry, is ideal when taken preventatively, or for longterm use. In this age of superbugs, antibiotic resistance and compromised immune systems, it is more important than ever to supplement with health-enhancing probiotics for ultimate good health.

Advanced generation probiotics: for the ultimate in intestinal health

Available at natural health stores. For more information call toll free: 1-800-663-8900.

naturalfactors.com

company profile

on the path to optimum health Tanya and Franco Salituro have always believed that the way to optimal health is through prevention. That’s why they named their company CanPrev, short for “You Can Prevent.” “CanPrev is the result of Tanya’s three battles with breast cancer that started in her early twenties,” says husband, Franco. “It was through her journey that she discovered natural health, and it became a passion of hers and mine. “Our goal is to make the most trustworthy products we possibly can, based on the ingredients and, more importantly, effective formulations designed by our researchers, who all happen to be practising natural doctors. We believe this is what sets us apart.” A caring company In today’s economic climate, it’s rare to hear of a company that gives to its employees rather than takes away. Last year, CanPrev made its employees partners by gifting shares. “We wanted to reward our people for the excellent work they’ve done and to show them that we care,” says Franco. “We want our team members to be committed for the long term.” CanPrev has also moved to a new building in Richmond Hill, Ontario, that houses their research facility and operations. It’s an impressive four times larger than their last space. Looks like CanPrev’s team members have a solid 152 may 2010

future with a company that recognizes their commitment and hard work.

to continuously research and upgrade our products but we know it’s worth it.”

Functional products CanPrev’s cornerstone products are more popular today than when they were first launched in 2006.

Popular with the pros CanPrev’s line is popular not only with consumers but also with natural health professionals. “The natural health industry has a tremendous capacity to shape the future of medicine, and that’s what’s very exciting for us. “All of us know that we’re participating in something that can have a tremendous impact on the health of Canadians and on the health care system overall. We’re honoured to be part of the future of medicine, and that motivates us to keep doing the great work we’re doing,” says Franco.

Immuno Multi is a powerful antioxidant and multivitamin-in-one and packs in over 30 ingredients in therapeutic doses. The vitamins, minerals, and antioxidants in Immuno Multi aid in gentle daily detoxification and cellular defence, contributing to a healthier body and a stronger immune system. Adrenal-Pro + Thyroid Support is formulated to treat adrenal fatigue, a disorder characterized by lowfunctioning adrenal glands, which can be caused by many factors, including stress, poor nutrition, or chemotherapy. Healthy Hormones is an estrogen detoxification product that promotes healthy hormonal balance in women. “We continuously try to optimize the formulas based on new research that comes out,” says Franco. “It is expensive

Looking to the future Franco and Tanya’s company continues to grow—and so does their family as they are eagerly awaiting the birth of their third child. Although their days are filled with planning their company’s future and balancing family life, keeping a steadfast focus on product quality and efficacy is their primary objective. To learn more about CanPrev, check out Tanya’s video at canprev.ca/story.

Shop Natural & Organic LAVERA = Green you can believe in! Lavera offers gentle, natural skin care, makeup, sunscreens and hair care for even the most sensitive skin. As Europe’s Greenest Beauty Brand, natural, organic ingredients aren’t add-ons to fundamentally synthetic products. Every product is developed to the strictest natural standards, employing pure natural extracts and essential oils as active ingredients. Find out more at Lavera.com

San-J Gluten-Free Sauces San-J offers a full line of Gluten-Free Asian Cooking Sauces that are certified gluten-free, are kosher and made only with all-natural ingredients. These sauces can be used straight from the bottle as marinades, dipping sauces, stir-fry sauces and more—mouth-watering meals are just a pour away! Visit .San-J.com

Barbara’s Puffins Barbara’s all-natural Original Puffins®’ unique toasty corn flavour and yummy crunch is like no other. Low in fat with 5 grams of healthy fibre, Puffins are free of artificial colours, flavours, preservatives and trans fats —like all Barbara’s products. Making delicious natural food since 1971, Barbara’s supports Project Puffin seabird restoration. Visit BarbarasBakery.com

Are you looking to save money? Our NEW 2010 Healthy Shopper™ Coupon Book has arrived! Pick up a free copy at your local health food store. Don’t forget about our great free e-coupons at TheHealthyShopper.ca

2010-2011

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Relax What better way to relax than with a nice, hot cup of tea? Life is often quite busy—sometimes it’s even stressful, which can result in sleeplessness. Our tea is made with the highest quality, medicinal grade herbs for effectiveness you can rely on. For more information and to see all of our teas, visit ca.TraditionalMedicinals.com

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on the bookshelf

because you can reverse skin damage

is Win thby k o bo u p

signing ve ali for the t ter newsle

before

after

Whole Body Cleansing By Gaetano Morello, ND Active Interest Media, 20 09, 229 pages, $15.95 ISBN: 978 -3131482068

Reviewed by Hélène Meurer

before

after

A close look at the before and after photos show the results of 25 years of research into reversing skin damage by Madalene Heng, M.D. Psoria-Gold® has been used on 10,000 + patients to inhibit the enzyme phosphorylase kinase to reduce: • psoriasis

• acne

• photo-damaged skin

• scarring

• hyper-pigmentation • pre-cancerous changes to skin cells Learn more at albinaturals.com

The underlying message from Gaetano Morello, a Canadian Naturopathic Doctor, is that conscientious detoxification should not be an occasional practice undertaken only after periods of excess consumption. Nor is it a quick process to be accomplished by simplified solutions. Just as we are constantly exposed to more than 85,000 registered chemicals on a daily basis, so should we condition our bodies to continuously deflect, reject, and eject these toxins. Think fast—can you name the parts of your body responsible for detoxification? In today’s world of complex substances, where indoor air can be more polluted than the air outside, we should all know the answer to this question. For readers who have not yet given much thought to the subject, Whole Body Cleansing is an easy place to start. Morello’s personal writing style works well to connect readers to scientific facts that, under someone else’s pen, might feel less relevant and understandable.

photo credits index Photos copyright: Shutterstock—pages 28-29, 31, 34, 36, 42-45, 47, 50-53, 56-61, 63, 65, 67-71, 73, 76-84, 91-95, 96-99, 101-102, 104-111, 120, 146-150, 165, 170 Contributing photographer: Scott Yavis— pages 54, 114-117, 118, 121-125, 127-129, 130-131, 133, 138, 141-145

154 march 2010

The book discusses two types of toxins—external and internal—but it is probably our environment’s ever-present chemical load that burdens the body in ways that are hardest to ignore. Symptoms of an overwhelmed detoxification system range from low energy levels to poor sleep, weight problems, and reduced immunity, making us susceptible to more serious illness. Today, modern-day toxicities are even being linked to effects on the nervous system and brain. Morello offers a new view on weight loss in a chapter that examines proposed links between environmental toxins and obesity. A healthy gastrointestinal tract is integral to body detoxification and Morello points to research findings for a special form of licorice (DGL) that is highly effective against gastric and duodenal ulcers. Readers get straightforward guidance for preparing and enabling the body to remove not just superficial toxins, but those residual chemicals deeply lodged in tissue cells. This two-fold approach includes daily purification and prevention practices together with a three-week whole body cleansing system undertaken three times per year. With about 20 years of clinical experience, Morello is highly regarded by his peers in the field of naturopathic medicine. His passion for a subject that many of us avoid thinking about is commendable. After reading his book, I realized that the process of whole body detoxification is more understandable and more readily achievable than first expected. a C

CMY

Hélène Meurer reads and writes from home in Victoria, BC. She also keeps busy developing recipes for international blog readers at superkitchenmachine.com.

Published in Canada

Visit alive.com to find alive’s trusted natural health and wellness information.

alive.com 155

Join the club

the cleansing club

So you eat well, exercise enough, and live stress free—but do you detox regularly? Removing toxins effectively from the body takes a bit of effort. These cleansing aids can help keep your inner terrain decongested.

156 may 2010

Herbal teas A good cleanse is a gentle cleanse, so start your day right with a detoxifying tea. Look for herbal combinations that include red clover, lemon, ginger, nettle, peppermint, and marsh mallow root. These stimulant-free alternatives to coffee will also give your adrenal glands a break from caffeine, which adds to the effects of stress.

Get your greens All-in-one products make supporting your nutritional and detoxification pathways an easier prospect. Nourishing greens such as spirulina, chlorella, barley greens, and alfalfa as well as red beet powders provide minerals that help balance body pH and oxidize the blood. Ingredients such as n-acetylcysteine (NAC) and alphalipoic acid gently support detoxification

pathways. Mix with water or add to a morning smoothie and reap the benefits of clearer skin and increased energy.

Fibre—the colon detox helper Are you getting the recommended 30 to 40 g of daily fibre? Most people don’t consume enough. To keep your digestive system clear, you need a combination of the soluble and insoluble varieties. Soluble fibre soaks up toxins and excess hormones, while insoluble fibre is the scrub brush that scours junk out of the system. Look for products with both soluble and insoluble fibre, and be sure to drink plenty of water to enhance its effects.

Love your liver The liver has the formidable task of processing the toxins we ingest, inhale, and

are otherwise unwittingly exposed to. This versatile organ responds well to herbal support from milk thistle, dandelion root, artichoke leaf, and turmeric. But remember, before trying a new herbal product, be sure to check with a qualified health practitioner if you have an underlying medical condition, are pregnant, are breastfeeding, or have allergies.

Infection-fighting cranberry If you suffer from uncomfortable bladder infections and want to inhibit urinary tract bacteria, reach for cranberry. Cranberry extract is almost as effective as the antibiotic trimethoprim at preventing recurring urinary tract infections (UTIs), according to a 2008 Journal of

Antimicrobial Chemotherapy study. Taking 500 mg daily also resulted in fewer adverse effects than trimethoprim and “does not carry the risk of antimicrobial resistance or super-infection with Clostridium difficile or fungi,” the authors noted. Another 2009 study involving 84 girls aged between three and 14 found that 50 mL of concentrated cranberry juice effectively reduced the recurrence of UTIs over a six-month period.

bentonite clay, and garlic are known antifungals. It is also important to reestablish proper intestinal flora with probiotics, which inhibit yeast growth. Make inner cleansing part of your regular routine, and consider these helpful strategies for keeping your body’s toxic load in check.

Fighting off creepycrawlies Fatigue, moodiness, sugar cravings, and skin rashes are common symptoms of yeast (Candida albicans) overgrowth. In addition to following a sugar- and yeastfree diet—the best defence—antifungal agents can assist in combatting the body’s bugs. Oil of oregano, caprylic acid, alive.com 157

In Get the gift of health with these natural products

03 AcaiRichâ&#x201E;˘ Super Strength Acai Berry Concentrate

German engineering for healthy inflammation The leader in systemic enzyme therapy just got better with a new and improved all-natural plant-based enteric coating. Long considered a household name throughout Europe, Wobenzym N has helped millions of people who suffer from acute and chronic inflammation and pain. A safe, effective, and all-natural alternative to anti-inflammatories, Wobenzym N is a trusted and clinically proven product. wobenzym.ca; 877-439-8228

158 may 2010

02 Ionic Multi-Minerals ConcenTrace, essential full spectrum ionic minerals, is indispensable for nutrient assimilation and toxin and heavy metal elimination. It balances pH, improves enzyme function, and increases electrolyte activity and energy. Re-mineralizes distilled water. It is a proprietary seawater product; 99 percent sodium is removed through solar evaporation from Utahâ&#x20AC;&#x2122;s Great Salt Lake. Manufactured by MRI. Distributed by Monnol since 1992 . monnol.com; 800-463-0420

Natural Factors AcaiRich is made from organic, wild-harvested acai berries and contains concentrated nutrients such as antioxidants, healthy fatty acids, protein, fibre, vitamins, and minerals. AcaiRich helps promote healthy aging by supporting the cardiovascular system and reducing the free radical damage that can lead to cancer, cardiovascular disease, and other degenerative conditions. naturalfactors.com; 800-663-8900

new

04 Stressentials, the stress relief multivitamin

Stressentials™ for men and women combines your daily multivitamin needs with gaba, cordyceps, Rhodiola rosea, and Siberian ginseng to target the underlying symptoms of stress, to give you stress relief that’s fast. Stressentials™ is absorbed quickly and completely thanks to Omega Suspension Technology™ (OST®). After all, you are what you absorb! platinumnaturals.com; 800-668-5028

06 Guaranteed asthma and allergy relief

05 Award-winning Oil of Oregano Joy of the Mountains™ uses certified organic, wildcrafted Origanum minutiflorum, which offers the highest phenol concentration of any oregano species. Our oregano oil is nonstandardized and naturally fluctuates between 75 to 85 percent carvacrol. Original phytochemistry ensures superior effectiveness against flus, colds, and other infection-related conditions. Taste the quality for yourself. joyofthemountains.com

RespirActin® is a unique century-old liquid herbal formula effective for relief of allergies, asthma, hay fever, and other respiratory irritations. Extensive research conducted by PhDs Dr. C. Leigh Broadhurst and Dr. James Duke found numerous antioxidants, anti-bronchitic, anti-asthmatic, anti-allergenic, anti-inflammatory, antihistamine, expectorant, and 5-lipoxygenase inhibitor constituents. RespirActin® is a pleasant tasting liquid which opens the airways quickly, providing clearer breathing. respiractin.com

07 Forsight Specifically designed to maintain vibrant, healthy eyesight. Forsight is a unique synergistic blend of antioxidants, minerals, vitamins, carotenoids, and nutraceuticals. Whether you work at a computer, frequently drive at night, or focus on detail-oriented tasks, you can count on Forsight to sustain important eye functions. It also protects against macular degeneration, alleviates eye disease, and reduces the risk of cataracts. newrootsherbal.com

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IN STORE

08 Blood sugar balance Formulated for natural glucose management. Blood Sugar Balance by New Roots Herbal combines 20 ingredients formulated to address the three primary concerns regulating blood sugar levels: substances to increase insulin receptivity, support proper hepatic and pancreatic function, and substances to defend against disruptive forces affecting glucose management. Maintain balanced blood sugar levels to avoid insulin dependency. newrootsherbal.com

11 Just a drop away from relief!

GI-Pro™ Gastrointestinal GI-Pro™ Gastrointestinal provides relief from the symptoms of irritable bowel syndrome (IBS) and indigestion. It works with the liver, gallbladder, stomach, pancreas, intestinal tract, and colon to improve the digestion process, settle the stomach, soothe the gastrointestinal tract, and help repair the intestinal lining. Contains L-glutamine, quercetin, artichoke leaf, angelica archangelica, bromelain, turmeric, and peppermint. For detailed information and to save $3: gipro.ca; 888-226-7733

10 CulturedCare™ Probiotic Gum with BLIS K12™ stops infections where they begin— in your mouth! Our mouths are home to billions of bacteria. Some of them cause strep throat, ear aches, upper respiratory infections, sinus infections, and bad breath! Fight infections that begin in the mouth with CulturedCare™ Probiotic Gum with BLIS K12™. Researched and developed by world renowned microbiologist and professor John Tagg. culturedcare.com; 800-931-4247

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Oculoheel® soothes your eye discomforts, such as minor conjunctivitis, irritation and redness, burning sensation, and itching and watery eyes. Oculoheel® has been clinically demonstrated to effectively treat ocular symptoms of seasonal allergies. Moreover, it does not contain any chemical preservatives and is available in a convenient sterile single-dose drop format. heel.ca; 888-879-4335

12 Herpanacine Skin Support Clear, healthy, beautiful skin ... naturally! Dr. Wayne Diamond’s award-winning #1 skin supplement works internally to prevent chronic skin outbreaks—from the inside. Amazing benefits and results! Immune boosting for renewed good health and flawless skin from head to toe. Millions have experienced this powerful healing formula which addresses the underlying causes—for an outbreak-free lifestyle. diamondformulas.com; 800-467-4200

14 Enzymatic Therapy® Complete Liver Cleanse

13 Nature’s Way™ Thisilyn® Cleanse with Herbal Digestive Sweep™ or with Mineral Digestive Sweep™ Why detoxify? Thisilyn® standardized milk thistle extract is key to effective liver cleansing. Thisilyn® Herbal Cleanse Kit’s clinical strength, triple-phase program provides a whole body cleanse. Thisilyn® Mineral Cleanse Kit with magnesium hydroxide sweep encourages healthy elimination in a “non-stimulating” way. naturesway.com; 800-463-8412

Our livers perform over 500 functions daily and are exposed to toxins and chemicals through the environment and an improper lifestyle. Enzymatic Therapy’s Complete Liver Cleanse stimulates bile flow and helps remove toxins to naturally support a healthy liver. This two-week cleanse features specially designed fibre with four times the toxin-binding power of other fibres. It’s like having an entire detox kit in just one supplement. enzymatictherapy.com; 800-665-3414

15 Be radiant Feel alive, awake, and at the highest expression of vibrancy at any age with Flor•Essence®. Eight cleansing and rejuvenating herbs work in harmony with your body to clear away toxins from cells, tissues, and organs. Experience more energy, a brighter complexion, deeper sleep, and improved digestion. Use Flor•Essence® every day for deep, whole-body cleansing. Now available in 941 mL bottle. florahealth.com; 888-436-6697

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Prepayment for ads is required. Visa/MasterCard accepted. All advertisements subject to final approval. Please Note: Every effort is made to ensure that typographical errors are not made; however, alive magazine is not liable in the event that they do occur. Deadlines are as follows: May 5, 2010 for the July 2010 issue #333 • Name, street address, tel/fax June 2, 2010 for the August 2010 numbers are counted as five issue #334 words. July 7, 2010 for the September 2. Dear Boxed Ads: $180.00 minimum classifieds advertiser: 2010 issue #335 charge (plus 5% GST in Canada) Please email inquiries to • Larger type,guidelines logo, and apply black for & all classified The following ads: classifieds@alive.com or call white photos available in boxed 1-800-663-6580 extstores’ 615. sales Ourads classifieds advertisers must not compete with health food under any circumstances. Advertisements for Multi-level Marketing and Direct Marketers are not acceptable. Likewise, website advertisements offering alive.com 169 supplements, vitamins, or any products available in health food stores will not be accepted.

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Prepayment for ads is required. Visa/MasterCard accepted. All advertisements subject to final approval. Please Note: Every effort is made to ensure that typographical errors are not made; however, alive magazine is not liable in the event that they do occur. Deadlines are as follows: May 5, 2010 for the July 2010 5% GST in Canada). issue #333 • Name, street address, tel/fax June 2, 2010 for the August 2010 numbers are counted as five issue #334 words. July 7, 2010 for the September 2. Dear Boxed Ads: $180.00 minimum classifieds advertiser: 2010 issue #335 charge (plus 5% GST in Canada) Pleaseads: email inquiries to The following • Larger type,guidelines logo, and apply black for & all classified classifieds@alive.com or call white photos available in boxed 1-800-663-6580 extstores’ 615. sales Ourads classifieds advertisers must not compete with health food under any circumstances. Advertisements for Multi-level Marketing and Direct Marketers are not acceptable. Likewise, website advertisements offering supplements, vitamins, or any products available in health food stores will alive.com 169 not be accepted. Classified Rates:

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