THE COMOX VALLEY RECORD
Health Wellness
Rain or shine - good health is something we should not take for granted. inside: Advice about getting healthy & staying healthy.
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HEALTH AND WELLNESS
Wednesday, January 18, 2012
COMOX VALLEY RECORD
Treat your body and get it rubbed
the right way A major benefit of massage therapy is that it relaxes and releases tight, contracted and painful muscles, fascia and joints. (Fascia is the fibrous tissue that surrounds and holds muscles and organs in place.) The body often develops trigger points, which are irritable spots in the tissue that are painful when compressed and can also refer pain and other uncomfortable sensations to other places in the body. For example, a shoulder or neck trigger point could cause headaches. Trigger points can be caused by a build up of tension in an
area over time, and can also be found in scar tissue from injuries or surgery. Various massage therapy approaches can help to release trigger points, tight soft tissue and joints, including those at the spine and pelvis. This alleviates pain and improves mobility. Another wonderful effect of massage therapy is improved circulation of the blood, and the lymphatic system. Waste products and impurities are flushed out and fresh oxygen and nutrients are brought into the tissue. This speeds tissue healing and recovery. The lymphatic
MASSAGE THERAPY has many benefits for your health. system, which drains and filters the clear fluid between cells, is activated by massage. Massage can thus help alleviate inflammation and swelling, and have a positive effect on the immune system. The nervous system
also benefits with massage therapy. Massage techniques usually stimulate the parasympathetic nervous system. This system brings a relaxing, healing response in the body, and thus the mind. This is a great antidote to the stress that builds up in our lives, taxing our adrenal
glands when we’re too often in fight or flight mode. Various massage techniques can help lung conditions through enhanced circulation, releasing phlegm and releasing the diaphragm, and various chest and back points. There can also be benefit
for the digestive system — improved appetite and digestion, and help for constipation. Whether for a specific problem or for general wellbeing, massage therapy has many benefits to offer. — Shawnna Karras Massage Therapy
HEALTH AND WELLNESS
COMOX VALLEY RECORD
Wednesday, January 18, 2012
Find a program to fit lifestyle, goals What if there was a way to change your physiology so that you could very efficiently use your fat stores for your daily energy? Consider this: a woman with 40 extra fat pounds has 140,000 calories of energy potential stored. Now consider that same woman ran a marathon, 26.2 miles? How many calories would she burn? Approximately 3,100! Therefore, to burn through her fat stores of 140,000 calories, she would have to expend enough energy equivalent to running 46 marathons! Ouch. Now, let’s ‘confuse’ her body and have it go to its fat stores for, say, 1,200 to 1,500 calories per day. Remember, it has 140,000 available. And with 3,500 calories of fat equivalent to one pound you could see her burning through three pounds per week. What if it could be done safely, effectively and easily? And without losing any muscle mass — hmmmm, too good to be true? We have been taught that to lose weight you must consume less and exercise
more. In theory and done slowly this method can accomplish weight loss, but it would take a long time and be difficult. You are fighting the very natural tendency of the body to store fat for times of famine and starvation … you’re trying to go against nature. You may lose that battle. Are you prepared for running marathons? Ouch again. Any weight loss protocol should adhere to four simple principles: 1. Must be safe; 2. Must be effective; 3. Must be easy; 4. Must have a plan for keeping the lost weight off. After a season of indulgences and the annual firstof-the-year resolutions, now is a great time to create the new you and regain some lost health. Find a program for weight loss that fits you, your lifestyle and your goals. Keep losing. — Ideal Weight Loss Centre
RUNNING IN MARATHONS is just one of many ways you can accomplish weight loss. Other methods are not as demanding.
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COMOX VALLEY RECORD
Healthier ways
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to cook comfort foods Choose leaner meats. Substitute lean cuts of meat or alternatives to reduce the fat and calories. For example, ground turkey can be substituted for ground beef in many cases.
Contact: www.hopeafloatcanada.ca or call: 250-338-2112
Reduce the cheese. Cut down on the amount of cheese in a recipe. In a dish like lasagna, add vegetables to the recipe to beef it up instead of extra cheese. When using cheese, opt for low- or no-fat varieties.
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Use stocks for flavour. Soup stock can be used to flavour everything from rice to mashed potatoes, instead of relying on butter or heavy gravies.
Select whole-wheat breads.
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With the arrival of the colder weather,
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up and keep the body warm. Too often,
people often turn to hearty foods to fill however, so-called comfort foods tend to be big on fat and calories as much as
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they are big on flavor. With a few small ingredient changes, comfort foods can be both delicious and healthy. Just think of all those hearty and filling foods you enjoy when winter arrives. The stews, casseroles, pastas, and soups that make cold days bearable are often not the healthiest choices a person can make. The average two-cup bowl of beef chili, for example, comes in at 595 calo-
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ries and 25.9 grams of fat, according to Calorie King. That’s before the addition
A lot of extra calories are consumed when loading up on breads that are essentially devoid of nutritional benefits. When selecting breads and doughs, go for whole-wheat products that will offer more fiber.
Opt for low-fat dairy. When a recipe calls for cream or whole milk, substitute skim milk and see if you can notice the difference. In many cases, the change in flavour will be negligible.
Stock up on nonstick sprays. Lightly mist foods with some nonstick spray instead of coating pans and ingredients in a lot of oil to cut down on calories.
Use vegetables and legumes to make a meal more hearty. Stews, soups and other comfort foods can be enhanced with mushrooms, beans or other filling items at a fraction of the fat and calories of adding meats or cheeses.
of sour cream, cheese or bread is included. One entree of Lasagna Classico from the popular chain eatery Olive Garden weighs in at 850 calories and 47 grams of fat. Unlike the salads and sandwiches of warmer weather, comfort foods tend to
your favorite comfort foods; simply find
Use fruit in place of oil.
often can mean quick weight gain and extra fat the body simply does not need.
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Many popular comfort foods, like fried chicken, can be made healthier simply by changing the cooking method. Make popular recipes healthy by baking them instead of frying them.
If you want to enjoy comfort foods as-is, fill up first on salad or soup before having a portion of the selected comfort food. This way you’re less likely to overeat on the fattier dish but will still feel satiated.
be built on meats, cheeses and carbo-
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Bake or grill instead of fry.
ways to make them healthier.
In cake mixes and other desserts, applesauce or another pureed fruit or vegetable can often replace oil without drying out the end product. Comfort foods are common when the mercury drops. Making some easy changes to some favourite recipes can mean enjoying these hearty meals without paying the price in extra fat and more calories.
HEALTH AND WELLNESS
COMOX VALLEY RECORD
Wednesday, January 18, 2012
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Shawnna Karras
Registered Massage Therapist Since 1982. • Therapeutic and Relaxation Massage • Muscle Energy Technique (releases restrictions at the spine and pelvis) • Bowen Therapy • Soft Tissue Release • Acupressure • Trigger Point Therapy • Pregnancy Massage Gift CertiďŹ cates Available • MSP, ICBC, WCB, DVA, RCMP • 250-338-9815 Email: shawnnaka@yahoo.ca
2-515 Duncan Ave., Courtenay, BC V9N 2M6
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Our ability to manage stress in large part determines our emotional and physical health. Naturopathic physician Dr. Deidre Macdonald is offering a series of classes to help participants destress and learn a variety of practical and empowering tools to help balance mind, body and spirit. These lunch-time guided meditation and
visualization classes will help participants unwind and find “quiet within the storm.� So come on your lunch hour and leave refreshed and uplifted. Classes are from 12:10 to 12:50 and run from Feb. 2 through March 29 at 448 10th St. across from Grain’s Bakery. The cost is $70 + HST for this nine-week series. Contact Dr. Macdonald’s
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HEALTH AND WELLNESS
Wednesday, January 18, 2012
COMOX VALLEY RECORD
Buddy system aids with fitness It’s January. You’ve been here before. You’ve written out your New Year’s Resolutions. You’ve set some personal goals for the year, including improving your health by eating right and exercising more. You’re stoked, gung ho, really going to do it this time! You start with three workouts a week, then you get busy and it turns into two. By the fourth week you barely have the desire to squeeze in one workout. And then ... it all fizzles. What went wrong? What made you lose your motivation? Chances are, you tried to do it alone. And that can get, well, lonely! Research from Indiana University shows that you’re seven times more likely to stick with a fitness routine if you do it with a
friend. This is a great reason to find a buddy to help you get fit.
Motivation Your workout partner will be there for you when you don’t feel like putting on your running shoes. There will be days when you’ll be the one dragging your friend out the door. You’ll help each other stay on track.
Fun Factor Whether you’re at a class, or hitting the gym, chatting with your buddy on your way to your destination, or
THE BUDDY SYSTEM has many advantages as you try to get in shape. while running side by side makes time fly by. This also gives you a chance to do some partner work, which is always fun and very effective.
Step out of the box Find a friend or family member who’s interested in
different activities than you would normally pick. This keeps it interesting and our bodies love change!
contest or a yoga-off? You’ll push yourself just a little more than usual. And that’s when our bodies see results.
Biggest winner
Finding that friend
Many of us thrive from a little competition. When was the last time you had a “who can hold the longest plank”
If your friends just aren’t that into exercise, check around for group activities. There are numerous fitness
classes, small group programs and walking/running groups in the Comox Valley. Who knows? Maybe you’ll make a new friend or two who will help you make your health your No. 1 priority. Good Luck! — Island Pilates and Fitness
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HEALTH AND WELLNESS
COMOX VALLEY RECORD
Wednesday, January 18, 2012
Little-known
food contributors to heart disease Red meats, hydrogenized oils — these are the foods we associate with heart disease and high cholesterol. But a few other things many people eat rather frequently could be contributing to future heart problems. White pasta and breads Researchers have found that eating a diet high in refined grains, including those in most store-bought pastas and white breads, can double the risk of heart disease. These foods are those that have a high glycemic index, or GI. Foods with a high GI quickly release sugar into the bloodstream. Doctors have found a correlation between high GI and heart disease, mainly in women, according to research at the University of Milan. The study questioned 32,578 women and 15,171 men. Those who consumed the largest concentration of high GI foods were 2.24 times more likely to develop heart disease than those with the lowest. Nutritionists advise that, when choosing grain products, it is important to select those made from whole grains. Not only do these products provide the nutritional benefits of whole grains, including fiber, they also help reduce cholesterol and the risk for heart disease.
Sugary items While many people associate sugary snacks, beverages and sugar itself with dental decay or unnecessary calories, these items also impact cholesterol levels. The average American eats the equivalent of 21 teaspoons of added sugar a day, which is two to three times the amount they should, according to an article in the Journal of the American Medical Association. Researchers found that individuals who consumed the most sugary products had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. Eating large amounts of sugar can then be a major risk factor for high cholesterol and heart disease. In its 2010 guidelines, the American Heart Association recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men. That’s 6 teaspoons for women and 9 for men. To put those guidelines in perspective, consider that a 12-ounce can
Also, it’s important to note that beverages are the leading supplier of added sugar for many people. Simply reducing the amount of juices, sports drinks and sodas in your diet can greatly reduce sugar consumption.
of soda has between 8 and 10 teaspoons. In addition, many processed foods contain sugar even if sugar’s inclusion seems foolish. Some restaurants and food manufacturers have admitted to adding sugar to foods — especially
those geared to children — to make them taste better and be more appealing. Therefore, sauces, readymade dinners and other items may have sugar, and the consumer may not know it without reading the nutrition label.
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HEALTH AND WELLNESS
Wednesday, January 18, 2012
COMOX VALLEY RECORD
Exploring natural remedies As prevalent as prescription medications are, all-natural remedies for common illnesses and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe? In 2011, Apple founder Steve Jobs lost his battle with pancreatic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treatments for almost a year while he participated in holistic treatments for the cancer. Some of these included juice fasts, bowel cleansings, acupuncture, herbal supplements, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long. Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective. Furthermore, not all natural remedies are
without merit, and some traditional medicines are actually derived from natural, plant-based ingredients themselves. According to surgeon and author, Dr. Walter C. Thompson, “Herbal medicine is safe because it’s natural. After researching the literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs.” Those thinking about incorporating natural remedies into their health regimen can consider the following options in the chart provided. Many natural foods are effective in preventing and fighting cancer as well. Although natural remedies can be effective, it’s important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefits with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it’s important to talk to a doctor about any plans.
Nervousness and anxiety Try lettuce, chamomile, valerian, and rose petals.
Itchiness
Antibiotics
Witch hazel, jewelweed and aloe vera are effective.
Oregano and garlic are purported to have antibiotic qualities and can fend off harmful bacteria.
Infections
Feminine issues
Pain relief
Honey has long been used to heal and as an antibacterial and antifungal remedy.
Parsley, basil and goldenseal can alleviate symptoms associated with menstruation.
Use omega-3 fatty acids, green tea, ginger root, and tumeric.
daytime drowsiness Do you find yourself reaching for a can of soda or a cup of coffee during the day to banish fatigue? Many do. But you may want to grab a bottle
of water instead. Research indicates that lack of water is the No. 1 trigger of daytime fatigue. Therefore, not only can drinking adequate supplies
of water keep you refreshed, it can also help to keep you more awake — even during a boring business meeting.
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HEALTH AND WELLNESS
COMOX VALLEY RECORD
Wednesday, January 18, 2012
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Chiropractic treatments can help relieve pain Anyone who has ever suffered back pain, whether that pain is mild, moderate or severe, understands just how unpleasant it can be. Back pain can make life extremely difficult, affecting everything a person does, including performance at work, time spent with the kids or even sleeping at night. For those with back pain, chiropractic care might be the best way to relieve that pain. A non-surgical treatment of the disorders of the nervous system and/or musculoskeletal system, chiropractic medicine focuses on spinal manipulation and the treatment of the structures surrounding the spine. Understanding chiropractic care can help men and women dealing with pain better determine if it’s for them.
What conditions do chiropractors treat? A chiropractor can treat a number of conditions, but most treatments focus on a handful of common and often painful conditions. Those conditions include: • joint pain in the arms and legs • mid- and lower back pain • neck pain • headaches
What do chiropractic treatments entail? Many people with lower back pain find such pain so unbearable that they seek the help of a chiropractor. Despite that, many more people remain wary of visiting a chiropractor for myriad
reasons. But chiropractors can effectively treat pain in a number of ways. A chiropractic treatment is commonly referred to as a spinal manipulation. During a treatment, the chiropractor will move a joint beyond its usual range of motion. The joint might be moved through twisting, pulling or pushing, but it won’t be moved beyond the range of motion it’s designed to move. Those being treated for the first time should expect to hear some popping or cracking during the treatment. The goal of a spinal manipulation is to improve functionality while reducing nerve irritability and restoring range of motion in the back. In addition to spinal manipulation, a chiroprac-
tor might try other types of treatments, including: • ultrasound • the application of heat or ice • certain strength and conditioning exercises • relaxation therapy
Are there side effects to chiropractic treatments? Perhaps the reason some people are hesitant to visit a chiropractor is the fear that, should something go awry, the back could be irreparably damaged. Those fears were common during the early years of chiropractic treatments, but now many medical doctors will work in tandem with a chiropractor to ensure patients are get-
ting the correct and most effective treatments. That said, there are some potential side effects to chiropractic treatments. Once the spine has been adjusted, some people might feel minor pain or discomfort, and headaches and fatigue are possible as well. However, such side effects typically subside within a day of receiving treatment. In some instances, a herniated disc might result after an adjustment is used to treat neck or back pain. Should that occur, a patient will likely experience pain, weakness and numbness in the buttocks and down the legs. Bladder and bowel control might be affected as well. However, such instances are rare.
Will an adjustment be painful? Despite the cracking and popping sounds it causes, a spinal adjustment is typically not painful. Of course, men and women who visit a chiropractor often experience significant pain already, and the movement necessary during the treatment might prove painful. However, chiropractors can take steps to make the treatment easier on the patient if he or she is strug-
gling with severe back pain. For instance, a chiropractor might use a drop table during treatment. Parts of the drop table will drop slightly when the chiropractor presses down on the patient’s back. This makes the adjustments more gentle. Another tool used to make adjustments more comfortable is a hand-held tool called an activator. Many patients, however, do not need either option.
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HEALTH AND WELLNESS
Wednesday, January 18, 2012
COMOX VALLEY RECORD
Healthy digestion key to a healthy body Chinese medicine can help you reach your 2012 resolutions
Reducing sugars, dairy New Year’s Eve has come and wheat are often helpful and gone, and resolutions as these foods are often hard have been made — now the to digest and cause weight tough part — keeping them! gain. A simple diet of small For many the top resolution will be a healthier 2012. amounts of lean protein, lots of lightly cooked vegetables, This may include losing legumes and grains are weight, eating better and recommended for everyone. exercising more. Chinese A more personalized diet is medicine can help you sucgiven during treatment. ceed with your resolutions. Acupuncture is very effecIn Chinese medicine tive in aiding digestion and healthy digestion is the key reaching a healthy body to maintaining a vibrant, weight. energized body. If our digesDr. Oz has found that acutive system is working well puncture and given is an effecthe right tive treatfoods we will Research has for have abunshown that acupunc- ment weight loss. dant energy Research to supply to ture is able to have has shown all the organ an effect on obesity that acusystems in hormones, ghrelin and puncture is the body. to have However, leptin. When the level able an effect for many of leptin is high, you on obesity this is not the case. feel satisfied with lit- hormones, ghrelin We have a tle desire to eat. and leptin. weakened When the digestive level of lepsystem not tin is high, you feel satisfied able to digest properly the with little desire to eat. foods that we eat, causing When the level of ghrelin bloating, gas, acid reflux, is high, your body sends alternating constipation or emergency signals to eat loose stools, even if we do more food. This hormonal eat ‘healthy’ foods. battle effects how much, how Another common proboften and what we eat. Aculem in North America is puncture has been found to poor diet, not giving the regulate these hormones. body foods that are easily Dr. Oz said acupuncture digested causing weight can suppress appetite, help gain, sluggishness, slowed with cravings, boost metabometabolism, and joint and lism, improve digestion and muscle pain. regulate obesity hormones. Diet therapy is a major Ear acupuncture is often part of traditional Chinese used in conjunction with tramedicine, and the treatment ditional acupuncture points. of weight loss and overall There are points on the ear health. Chinese medicine that have an effect on cravbelieves in eating seasonally ings and hunger. Often ear and locally, mostly cooked seeds, small metallic balls foods in fall and winter, on an adhesive, provide acusoups, stews, root vegetable pressure on ear points and and more fresh food in spring and summer, lettuces, are given to be used at home to suppress cravings. vegetables from the garden.
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ACUPUNCTURE IS VERY EFFECTIVE in aiding digestion and reaching a healthy body weight. Weight loss according to traditional Chinese medicine principals is also affected by emotions. Different emotions affect different organ systems, constant worry weakens the digestive system often causing symptoms such as bloating, loose stools, sugar cravings in the afternoon and a slow metabolism. Anger and stress also affect the digestive system with symptoms such as acid reflux, cramping, alternating constipation and diarrhea, stomach or side pain. Acupuncture is helpful to lower stress levels and improve emotional health, which may help digestion and overall health. Chinese medicine can be a very important tool to help with improved digestion and weight loss in 2012. However, it is not magic, it involves
Helping you achieve balance Rebalancing Bodywork Matrix Energetics Energy Psychology
lifestyle changes such as improved diet and increased exercise levels. If you are willing to make
these changes then acupuncture and Chinese medicine will be able to help you on your journey for better
health in 2012. — Comox Valley Acupuncture & Traditional Chinese Medicine
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HEALTH AND WELLNESS
COMOX VALLEY RECORD
Wednesday, January 18, 2012
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Use a smaller plate. This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overflowing dish.
Make vegetables a priority, not an afterthought. Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch.
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Avoid family-style meals. That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more.
ways to eat better now
Doctors, fitness professionals and nutritionists all have ideas on what men and women should and should not eat. Choosing the right foods can help save waistlines and lives. The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36
states had a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30 percent or more. The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women
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have higher levels of obesity than men in both countries. Although it is widely known that eating a healthy diet and exercising frequently are the key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women find it difficult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight. Here are some tips to live by.
Switch to skim products. It is widely known that dairy products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and filling.
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Rely on seafood protein. Eating fish once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids.
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Experiment with herbs, not salt. A lot of sodium in a diet may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add flavor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt. Go sparingly on dressings and sauces. You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for flavor.
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Indulge once in a while. Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day.
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Don’t forget the exercise. The American College of Sports Medicine offers benefits of exercise beyond simply helping you to lose weight: • Lowers risk of heart disease by 40 percent. • Lowers risk of breast cancer by 20 percent. • Lowers risk of depression by 30 percent. • Lowers risk of hypertension by 40 percent. • Lowers risk of type 2 diabetes by 58 percent.
Herbal Medicine
Workshops and classes in 2012 Chanchal Cabrera Medical Herbalist
Foundations in Herbal Medicine
Advanced Studies in Clinical Herbalism
April-September 2012 (80 hr certificate program)
Starting September 2012 (2 year certificate program)
Wellness consultations available specializing in managing cancer and chronic disease Herb walks • Evening classes • Weekend workshops 201-1761 Comox Avenue, ComoY t CurvesComox.com Valid only at certiďŹ ed Curves Complete locations. See club for details. Some restrictions apply. Free trial offer is good for one week. Not redeemable for cash. Š 2012 Curves International, Inc.
AT INNISFREE FARM IN COURTENAY 250 336 8767 chanchalcabrera.com
Chanchal Cabrera has held the Faculty Chair in Botanical Medicine at the Boucher Institute of Naturopathic Medicine since 2004, and has over 20 years of clinical experience with a specialty in managing cancer and chronic disease. She is a certified Master Gardener and a certified Horticulture Therapist.
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Wednesday, January 18, 2012
HEALTH AND WELLNESS
COMOX VALLEY RECORD