Healthy Directions Summer 2015 by Healthy Directions

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HEALTHY DIRECTION S

CILANTRO-LIME STEAK SALAD

SUMMER 2015 HealthyDirections.ca

BEST PICNIC LUNCH

Age Defying

BRAIN

BOOSTERS REACH NEW HEIGHTS

Cucumber and Honeydew Agua Fresca

COOLEST

SUMMER REFRESHERS

Life Changers for Diabetes Prevention

LIFE CYCLE BALANCE

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HEALTHY DIRECTIONS SUMMER 2015

Contents » THINK BETTER

Fuel for Brain Health

WOMEN’S HEALTH

Kitchen and Supplement Boosts

Forever Young in Mind and Heart

FOODS FOR BRAIN HEALTH AGE PROOFING STRATEGIES MOOD IMPROVING FOOD

Omega-3 and Proteins

A NEW LIFESTYLE

Diabetes Aid and Prevention 18

INTENSIVE CHANGES

Food, Exercise and Probiotics

FOOD PASSIONS Fabulous Summer Fare 12

Food, Herbs and Supplements

COOLEST REFRESHERS Rosy Grapefruit & Pomegranate Spritzers

Cucumber and Honeydew, Agua Fresca Strawberry Lemonade

BEST HEALTHY PICNIC IDEAS

SUMMER BBQ

Plant-Based Fare for Family Fun

FIND LIFE CYCLE BALANCE Life Ebb and Flow Strength

FIT FOR LIFE Fitness for All 24

REACHING FITNESS GOALS Motivation and How-To

PRODUCT PROFILES Learn Before You Buy 24

NATURE’S PLUS

HAY MAX

LIVERCARE

Source of Life Gold Award Winner Pollen Barrier Balm Essential for Muscle Building

HEALTHY STARTS

Pathways to Better Health

LIVING FEARLESSLY

FOOD HISTORY AND TRENDS Achieving Health with Triphala

Finding Life Fulfillment

Steak Salad with Cilantro-Lime Mayo

Green Cabbage Slaw with Lemon Oil

4 5 31 33

Editor’s Note Our Contributors Hot-Off the Shelf & Prize-Giveaways Courses, Training, Products and Events HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 3

HEALTHY DIRECTIONS SUMMER 2015 Vol. 16 No. 3

Your compass for natural health, wellness and outdoor adventure. Editor

Charleen Wyman char@healthydirections.ca

Contributors

Doug Cook, RD, MHSc, Jim Hjort, LCSW, Aimée Wimbush-Bourque, Rachel Schwrtzman, ND, Marni Wasserman, Jennifer Hendry-Lynn, ND, Nadie Nellissen, Rosanna Lee, PHEc, MHSc, BASc, Kathleen Trotter, MS (Exercise Science), Melissa Hartwig and Dallas Hartwig, Max Wiseberg, Jolie Root, LPN, LNC and Renita Rietz

Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review. Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Visit our website for current health and eco news and events, features, recipes, coupons, free prizes and more:

www.HealthyDirections.ca

EDITOR

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» EDITOR’S NOTE

Currants hanging freely in bunches are almost irresistible to

harvest, pulling easily from the racemes at maturity. These gooseberry relatives are native to parts of Europe, Great Britain, Scotland, Ireland and France. The hearty, deciduous shrub’s five-lobed leaves spirally grace the stems, endure a variety of soil types and grow best with plenty of sun and space. Well-drained, slightly neutral to acid soil about pH 6.7 is ideal. Allow 5ft (1.5m) between bushes and 5ft (1.5m) between rows. Netting will keep the birds away from the bulk of berries until they’re ready to harvest, as the robins and other birds do like to steal them away. As hard as you may try, it’s impossible to collect them all. After harvest, I share the rest with them. If you don’t have space or time to grow and harvest, they can also be found in baskets at local farmers’ markets.

Culinary Delights and Garnish The tart, rich flavour of currants has been cherished for centuries in both jellies and sauces. In France, sweet white currants have been prized as a culinary luxury since the 1300’s as Bar-le-duc. This elixir has been notably enjoyed through the centuries by Mary, Queen of Scots, Ernest Hemingway and Alfred Hitchcock. When in season, bright red currant bunches with a few leaves add flare as garnish to salads and refreshments. Red Currant Jelly The clear, ruby jelly made from red currants sparkles like a true jewel when the light shines through. With it’s own natural pectin and acidity, few ingredients are required to make it, simply sugar and berries. For a small batch combine 2 pounds (0.90kg) of berries with 1/2 cup (120ml ) of water in a pot. Bring to a boil while crushing the berries to release the juice and reduce the heat to keep on low boil for fifteen minutes. Have some cheesecloth on hand to strain the juice once it cools. Strain for several hours or overnight, then add the 2 1/2 cups of juice to 2 1/2 cups (0.56kg) of sugar in a pot. Boil until jell point, about fifteen minutes and jar.

Rich in Vitamin C and Minerals The nutritional value of currants is a true treasure. High in vitamin C and K, they are also a good source of dietary fibre and minerals like potassium and manganese. As they are highly acidic, avoid if you have gastritis or gastric reflux. This edition, we focus on food, exercise and lifestyle strategies for brain health, while sharing some sensational summer picnic ideas and refreshers to sip. Best of Health!

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 IMPORTANT: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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WRITE

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» OUR CONTRIBUTORS Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist, author of Plant-Based Diet for Dummies and owner of Toronto’s first plant-based cooking studio, Marni uses passion and experience to educate on how to adopt a realistic plant-based lifestyle that is both simple and delicious. Visit: www.marniwasserman.com

Doug Cook, RD, MHSc is a Registered Dietitian and Nutritionist with a focus on functional medical nutrition therapy. He is the coauthor of Nutrition for Canadians for Dummies (Wiley, 2008) and The Complete Leaky Gut Health & Diet Book (Robert Rose, Spring 2015). Visit his Facebook page, follow him on Twitter, or visit: www.dougcookrd.com.

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturist and birth doula. She maintains a general family practice in Toronto, with a special interest in family medicine, women’s health, pregnancy and pediatrics. Visit: rachelschwartzman.com. Jim Hjort, LCSW helps us overcome roadblocks to self-actualization as a psychotherapist, Right Life Coach, and mindfulness meditation instructor. You can check out his blog and podcast here, and follow him on Facebook and Twitter. For more information visit www.rightlifeproject.com HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 5

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The Best Foods and Supplements for

Brain Health FUEL THE BRAIN

By Doug Cook, RD, MHSc

When it comes to health, most people don’t give their brains a second thought. But, what we eat and drink directly influences the structure of our brain and in turn, its function both in terms of mood and cognition.

Brain Nutrition

The brain needs a steady supply of the basics: carbohydrates, protein, fat,

vitamins and minerals. Along with these essential nutrients, the brain thrives when it gets the added protection from phytonutrients; those compounds found in plant foods that provide antioxidants and lower inflammation. Carbohydrates are needed for fuel, the brain loves them; most of the dry weight of the brain is fat, so all natural dietary fats play a role but notably omega-3 fats. Try to eliminate trans fats as they don’t do your brain any favours. Amino acids from protein are the building blocks of neurotransmitters and vitamins and minerals keep everything running smoothly.

Dietary Patterns

Researchers from the Taub Institute for Research in Alzheimer’s Disease and the Aging Brain, Columbia University in New York, found that those who followed a Mediterranean-style of eating had 40% less risk for development of Alzheimer’s disease. While a bit of a misnomer since there’s no ‘one’ dietary patter in the Mediterranean region, the diet tends to emphasize higher intakes of fruits, vegetables, whole-grain cereals, pulses (lentils, chickpeas, beans etc), fish, monounsaturated fats and moderate alcohol consumption with an infrequent consumption of dairy foods and meats. This eating pattern is rich in omega-3 fats, antioxidants such as vitamin E, C,

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and polyphenols too numerous to count, and minerals like magnesium and chromium; known to enhance the action of insulin which helps to maintain healthy blood sugar levels.

Exercise

Physical activity is often called the best medicine in the world and for good reason: nothing has as much full-body health benefits as activity, or exercise does. No medication or food can increase insulin sensitivity as much, or for as long, as exercise can. It benefits nearly every system, tissue and organ not the least of which is the brain. uuu

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Exercise as been shown to reduce the risk for vascular dementia (dementia associated

with poor brain blood vessel health) and Alzheimer’s disease by making the neurons more resistant to oxidative stress, improves energy metabolism, memory and brain plasticity (the ability of the brain to adapt to injury). Exercise also improves the way the brain uses glucose and fats for energy by improving the action of insulin.

Supplements

uB vitamins: all the B vitamins are needed for optimal mood and mental health given that they are involved in neurotransmitter production. B12 is especially important; it benefits the brain in multiple ways by lowering homocysteine, preventing brain atrophy (shrinkage), maintaining cognitive function and memory. B12 needs folate and vitamin B6 to work best; including a full B complex supplement ensures you’ll get all the B vitamins together. Vitamin D: Several studies have found an association between vitamin D and Alzheimer’s disease, which is more common in people with lower levels of vitamin D. It’s not clear if low levels of vitamin D cause Alzheimer’s and dementia

and therefore taking more D will prevent, treat or delay dementia. The inflammation from dementia may be lowering vitamin D levels as it does in other inflammatory diseases. As more research is done, it’s still prudent to ensure your vitamin D levels are optimal because vitamin D has other well-documented benefits. In Canada, even during the spring and summer, some amount of supplemental vitamin D is needed.

Curcumin: the natural pigment that gives the spice turmeric its yellow colour is curcumin; a superstar when it comes to food and phytonutrient supplements. It has been shown to have many far-reaching benefits including potential protection from dementia and Alzheimer’s disease by reducing inflammation and improving blood flow. Research has demonstrated curcumin’s ability to reduce beta-amyloid protein levels, the hallmark of Alzheimer’s but it’s far too early to state that it can be used as a treatment. The good news is that it is largely safe and benefits overall health. Be sure to get brands that are designed for enhanced absorption as standard curcumin supplements are not; in the long run it’s more cost effective since you’re getting more bang for your buck.

References

Mediterranean Diet and Risk for Alzheimer’s Disease http://tinyurl.com/q53u79u Curcumin. New Studies Support Brain and Cardiovascular Benefits http://tinyurl.com/oqtm9n9

Brain Atrophy in Cognitively Impaired Elderly: the importance of long-chain omega-3 fatty acids and B vitamin status in a randomized controlled trial. http://tinyurl.com/pc9zf8n

Exercise Plays a Preventative Role against Alzheimer’s Disease http://tinyurl.com/k7qc5v3 Vitamin D and Alzheimer’s Disease http://tinyurl.com/q95ybl5

Vitamin E: this vitamin has been extensively studied for its health benefits and while most of those benefits have been attributed to its role as an antioxidant, the story doesn’t stop there. Vitamin E enables gene expression, improves cellular signal transmission, and more. Research supports its many functions, antioxidant and otherwise, in delaying memory loss in Alzheimer’s. Vitamin E really refers to all 8 isomers, or different forms of the vitamin, not just alpha-tocopherol which should be avoided as supplement.

Omega-3 fats: these fats work on a couple of fronts; they help to reduce inflammation and inflammation drives depression, anxiety and is associated with cognitive decline. Also, a large portion of the fat that makes up the brain is DHA, one of the omega-3 fats. While there are DHA-only supplements on the market, getting a brand with both EPA and DHA is best since it supplies both types of omega-3 fatty acids which the vast majority of Canadians aren’t getting enough of.t

Doug Cook RD, MHSc is a registered dietitian and nutritionist with a focus on functional medical nutrition therapy. He uses an integrative and holistic nutritional approach providing science-based guidance on food and diet along with the judicious use of nutritional supplements where appropriate. He is the coauthor of “Nutrition for Canadians for Dummies” (Wiley, 2008) and “The Complete Leaky Gut Health & Diet Book” (Robert Rose, Spring 2015). You can learn more about Doug by visiting his Facebook page, following him on Twitter, or by checking out his website www.dougcookrd.com. HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 9

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NEW HEIGHTS

Living Fearlessly for Life Fulfillment

By Jim Hjort, LCSW Let’s face it, everyone has something they are afraid of,

Jim Hjort, LCSW helps us overcome roadblocks to self-actualization as a psychotherapist, Right Life Coach, and mindfulness meditation instructor. He founded the RightLifeProject to help you understand how to handle the different dimensions of your life (psychological, social, physical, and vocational) in ways that enable you to be happier and more fulfilled, and to reach your full potential. You can check out his blog and podcast here, and follow him on Facebook and Twitter. For more information visit www.rightlifeproject.com.

whether it is a fear of heights, public speaking, social gatherings, or going to the dentist. Fear can be debilitating and prevent people from living life to its fullest, both personally and professionally. Put fear back in its place. There are ways to successfully cope with and overcome situations that bring about intense fear, so you can have a new life.

Make A List

uFear is a natural, adaptive, and healthy response to perceived risk, but it can also cause irrational feelings of being incompetent or under qualified to be successful in a new career or role—and paralysis. To overcome feelings of inadequacy, create a list of past accomplishments and qualifications that disprove the fear. Bringing this additional perspective to the situation can help to nullify the “imposter syndrome” that many people are plagued by.

Assess Pros and Cons

Paralyzing fear often results from the human brain’s tendency to focus more on possible undesirable outcomes, and less on the possible

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favorable ones. Therefore, it can be helpful to deliberately call to mind the potential benefits of your feared action or situation. This exercise can be as simple as creating a list of pros and cons, so that your brain has a concrete, visual reference point for the balancing of the scales, and settle down a bit. Then, you’ll be better able to assess rationally, if the risk outweighs the benefits by facing your fear. Create A Support System It can’t hurt to have cheerleaders in your life—positive people who can encourage you to face a fear and push through it. Just as important is to have people with whom you can discuss your concerns. Most important of all is knowing that those people will still be there even if things don’t go your way. Just knowing that can provide the boost of confidence you need to get out and explore new territory, and increase your likelihood of success. If you don’t have people like this in your life right now, it’s worth the effort to find some.

Build Up A Tolerance

Gradually exposing yourself to the thing or situation you’re afraid of can help you extinguish your fear a little at a time. Start with just imagining the feared situation, if

that alone causes you anxiety. Practice often, until you’re not activated by it as much, if at all. Then try observing other people in the same situation from a distance, and so forth, working your way up to actually engaging in the activity. Even then, start small. If public speaking frightens you, start by practicing raising your hand and asking a question when someone else is speaking.

W b c d T i S d t m s t t a f # a h w w c t w y a

Envisioning Success

Either by itself or in connection with the previous exercise, visualizing yourself successfully engaging in your feared activity or situation can work wonders. Pro athletes use visualization all the time: imagining shooting perfect free throws has a measurable effect on basketball players’ success on the court. Practice imagining, as vividly as you can, yourself not just in the situation, but mastering it. Then give it another shot in real life and see if your relationship to it has shifted. Fearful situations won’t just disappear from your life overnight. Coping with fear is a process, so just continue to take small steps and build on each bit of improvement. t

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Frequent BATHROOM Enjoy sex again like TRIPS? in your honeymoon.

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FOOD PASSIONS

COOLEST

SUMMER

REFRESHERS

ROSY GRAPEFRUIT & POMEGRANATE SPRITZERS

I never tire of the sweet and tart winter beverage options, and this pomegranategrapefruit combination is one of my favorites. Freshly squeezed grapefruit juice makes for an exceptional sip and is well worth the effort.

Serves 6

Ingredients

3 cups (750 mL) red grapefruit juice 2 cups (500 mL) pomegranate juice 2 cups (500 mL) sparkling water or seltzer 1 red grapefruit, scrubbed and sliced

Variation

Add a splash of rosé wine, Prosecco, gin or Campari to the glasses—just not all four at once!

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Directions

1. In a large pitcher or jar, combine grapefruit juice, pomegranate juice and 1 cup (250 mL) ice. Top up with sparkling water and stir well. 2. Pour into glasses and garnish with a slice of grapefruit. Serve at once.t From Brown Eggs and Jam Jars by Aimée Wimbush-Bourque.Copyright © Aimée Wimbush-Bourque, 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited. Photography credit: Tim and Angela Chin.

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CUCUMBER, HONEYDEW, AGUA FRESCA

After a certain tree fell on our garden one summer, the cucumber was the only vine to survive. It bounced back and thrived. Making agua fresca is a great way to infuse summer drinks with seasonal flavours.

Makes 6 cups (1.5 L) Ingredients

1 ripe honeydew melon 2 cucumbers, washed 1/4 cup (60 mL) lime juice (about 3 limes) Pinch of salt 2 tablespoons (30 mL) liquid honey (optional)

Storage

Agua may be prepared ahead without the ice and kept refrigerated for up to 6 hours. Just before serving, add ice and stir well.

Directions

1. Slice honeydew in half lengthwise and remove the seeds. Cut into 1-inch (2.5 cm) slices, then remove the skin with a paring knife. Trim ends from cucumbers and coarsely chop. 2. Combine melon and cucumber in a blender and blend until smooth. Pour into a fine-mesh sieve or cheesecloth and let drain for at least half an hour. Discard the pulp. You should have about 4 cups (1L) of bright green juice.

3. Pour the juice into a pitcher and add the lime juice, salt, 2 cups (500 mL) of water and 2 cups (500 mL) of ice. Stir well. Taste, and add honey for sweetness if desired. Serve garnished with a few slices of cucumber and lime.t From Brown Eggs and Jam Jars by Aimée Wimbush-Bourque.Copyright © Aimée Wimbush-Bourque, 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited.

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FOOD PASSIONS

STRAWBERRY LEMONADE This version of lemonade is both delicious and thirst-quenching. In late spring, when flats of sun-ripened strawberries are at their lowest price, I buy several at a time and turn them all into a lemonade concentrate. It keeps in the freezer until Mateo’s February birthday, when I shake it up with ice and pour strawberry lemonade around the table. It is his absolute favourite beverage, and what are birthdays for if not favourites?

Makes 12 cups (2.8 L) lemonade From Brown Eggs and Jam Jars by Aimée Wimbush-Bourque. Copyright © Aimée Wimbush-Bourque, 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited. Photography credit: Tim and Angela Chin.

Directions

1. In a large bowl, toss sliced strawberries with sugar and let sit at room temperature while you juice the lemons. Juice the lemons and strain the juice into a measuring cup; you should have 1 cup (250 mL). 2. In a blender, whiz together macerated berries and their juice with lemon juice. This is your lemonade concentrate.

Ingredients

3. To serve: Combine 1 part lemonade concentrate with 2 parts water. Mix well, add several ice cubes and serve at once.

Variation

The lemonade concentrate will keep, refrigerated, for up to 3 days or in the freezer for up to 1 year.t

4 cups (1 L) sliced ripe strawberries 1/2 cup (125 mL) raw cane sugar 4 lemons Lime juice is a fantastic substitute for the lemon, and Strawberry Limeade is every bit as tasty.

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Storage

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Life Cycle Balance By Rachel Schwrtzman, ND

Many women have a story to tell when it comes to their menstrual cycles. As a

naturopath, my goal is to help balance out female hormones during the menstrual years through to the menopausal years; so the female cycle can be smooth sailing.

uWhen discussing PMS we often think of the liver organ. When we have stagnation of the liver we can experience symptoms such as; irritability, cramping, breast tenderness and clotting. Some simple ideas to support the liver are drinking a glass of lemon water first thing in the morning, adding dark green vegetables to your diet daily and avoiding alcohol, caffeine, deep fried foods and sugar.

Including herbs such as milk thistle and dandelion root will help promote liver health. A-B-complex, with a good dose of B6 helps manage stress levels, and supports the liver and hormonal regulation. Vitex, also known as chastetree berry is often called a “women’s herb” as it supports progesterone, making it beneficial for PMS.

Menstrual cramps are another common complaint. This occurs when there is an increase in inflammation. Begin by reducing inflammatory foods such as red meat, dairy and shellfish and increase healthy fats with olive, flax or hemp seed oil. Turmeric is a powerful anti-inflammatory and assists in liver detoxification. Add 1-2 teaspoons to your diet daily by mixing it into oatmeal, cereal, rice or salads. Increase your fruit and vegetable consumption, eat more whole grains and decrease overall sugar intake. As for supplements a calcium/magnesium helps to reduce cramping and vitamin E decreases inflammation.

Low Energy May Indicate Low Iron

uMany women experience low iron in their menstrual years. Iron is crucial for making healthy red blood cells. Symptoms of iron deficiency can be: low energy, low mood, difficulty concentrating, a weakened immune system, and body pains. Have blood work to ensure you do have low iron before supplementing. Remember to take your iron away from calcium and with your vitamin C

to aid its absorption. Nettle tea is another option as this herb is high in minerals, specifically iron.

If you find your mood is low or irritable consider getting your thyroid assessed and you may need to support your serotonin levels. 5-HTP and St. John’s Wort are great mood stabilizers. Nervine teas such as lemon balm and chamomile can help during anxious moments. Check with your health care provider before starting anything new.

Natural Support for Menopause

The menopausal years can be very difficult for some. The most common complaint that peri-menopausal women experience is hot flashes. This is due to an imbalance in the hypothalamus that creates a LH (luteinizing hormone) surge. Each hot flash is a LH level spike. Black cohosh supports the estrogen phase and is able to decrease hot flashes, heart palpitations, sleep disturbances and mood swings, while chaste tree berry supports the progesterone deficiency. t

HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 15

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FAMILY FUN

Flavourful Fare for a Healthy

Picnic Lunch By Marni Wasserman

Pairing food with sunshine and fresh air is the best way to enjoy any meal. Why does picnic food always taste so much better? It may be

the fresh air, the great company, or sensation of getting Vitamin D after a long winter.

Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist, author of “Plant-Based Diet for Dummies,” and owner of Toronto’s first plant-based cooking studio, Marni uses passion and experience to educate individuals on how to adopt a realistic plantbased lifestyle that is both simple and delicious. Visit: www.marniwasserman.com

uThe first step is picking what to bring - particularly when you want to keep the meals fresh and healthy. The main things to think about when picking your picnic dishes, is what foods make the least mess, involve the easiest clean-up and can be prepared in advance without spoiling.

One important thing to keep in mind is the temperature food needs to be stored at. Many fruit and vegetables need to be kept at cool temperatures to avoid food borne illness. Throwing food into a cooler, or keeping it cool with an ice pack is a great way to ensure maximized freshness.

This summer, start your picnic with some vegetables and home made dips. Carrots, celery and peppers work great for dipping into whatever your taste buds crave. Hummus, eggplant dip, bean dip,

16 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

guacamole, olive tapenade and tahini are all delicious party favours at picnics, and are full of nutrients, healthy fats and rich in protein. Dips are one of the easiest snacks to make, and the best part is that you can get as creative as you want with them. Mix your own, unique flavours to really add some pizazz! For the bulk of the meal, I recommend serving quinoa salad. Throw in your favourite veggies to get the nutritional benefits, while enjoying the filling content of this gluten-free grain. Some of my favourite things to add into quinoa are grilled sweet potato, goji berries, spinach and almond slivers. Quinoa is easy to make a lot of at once, and can easily be made well in advance. If your picnic is just an afternoon snack, or you want a small snack before mealtime, apples and almond butter are always a great crowd pleaser. Keep your apples fresh after cutting them by soaking them in lemon juice for five minutes after cutting them up.

Worried you do not have enough food? Make one more dish to guarantee everyone leaves feeling full. Bean salad or cabbage slaw both make a great side dish to your quinoa. Either one of these dishes is a colourful addition to your picnic spread.

We all know that we cannot finish off the picnic without our favourite juicy fruit: watermelon. Containing 91% water by weight, hydrating has never tasted so good. When you are outside in the sun for hours, it is easy to forget to drink sufficient amounts of water. Having even a few slices of this juicy pink fruit at the end of your picnic meal will quench your thirst. So, next time the sun is shining, pack up your basket with forks, plates, a lot of water, your favourite dishes, and enjoy the great outdoors! t

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KALE SLAW SALAD

Full of colour, texture and flavour â&#x20AC;&#x201C; this is a highly nutritious salad. The longer it marinates the better it tastes!

Ingredients

1 bunch if kale (any variety), chopped into bite size piece with rib removed 1 fennel 1 head red cabbage, shredded 2 carrots, shredded 1 beet shredded 2 tbsp hemp seeds Â˝ cup olive oil Âź cup apple cider vinegar 1 lemon, juiced 2-4 tablespoons raw unpasteurized honey 1 tsp sea salt

Directions

1. Shred the cabbage, carrots, beets and fennel in a food processor with shredding blade or use a mandolin or hand slice into thin strips. 2. In a mixing bowl, toss in all the raw vegetable ingredients (except the hemp seeds). 3. In a separate bowl mix together the vinaigrette.

4. Combine vinaigrette with raw veggies and toss together until the cabbage and kale are well coated. 5. Allow salad to marinate in fridge for a few minutes â&#x20AC;&#x201C; or up to an hour, mixing in the hemp seeds just before serving.t

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Intensive Food and Lifestyle Changes for

Diabetes Aid and Prevention By Jennifer Hendry-Lynn, ND

Everyone has a unique story, but the desire to lose weight is consistently a concern for most of my patients. Whether they are

overweight or obese, those I see in my practice reflect the nearly 14 million Canadians who are overweight or obese. Often physical appearance is a driving factor to lose weight. However, being overweight/obese is a major risk factor associated with the development of type 2 diabetes mellitus. With around 60 per cent of the worldâ&#x20AC;&#x2122;s diabetes cases linked to increasing obesity rates, something needs to change soon.

uType 2 diabetes mellitus (T2D) cases are on the rise and have been linked to the Western diet, lack of exercise and obesity. Fortunately, making some simple lifestyle changes can have profound effects on both preventing and treating T2D. The World Health Organization estimates a 70% increase in T2D cases by 2035. Maybe even more alarming is that studies now suggest that 1 in 3 children born in the year 2000 will develop T2D in their lifetime. These numbers are frightening as T2D can lead to a number of devastating consequences including: amputation, kidney disease and blindness. 18 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

T2D occurs when the body loses its ability to use insulin or does not make enough insulin to regulate sugar levels in the body. When the bodyâ&#x20AC;&#x2122;s cells are no longer able to respond to insulin, sugar builds up outside the cells. The cells become energy deprived and blood sugar levels rise, leading to damage. Diabetes does have a strong genetic link; however, it is not the only factor that contributes to the formation of the disease. Poor lifestyle habits have a direct effect on the development of the disease, despite genetic predisposition. If you do not exercise, have poor eating habits, and are overweight/obese, it is time to start making lifestyle modifications to change your health long-term.

Better Diet, Exercise and Probiotics: a Winning Combination

Many Canadians have sedentary jobs and engage in little to no regular exercise. In reality, it is hard to find time to go for a walk or hit the gym when home and work schedules leave many people feeling as though they barely have time to sleep. Yet, the importance of physical activity cannot be stressed enough for its health benefits. Not only does exercise improve blood sugar control, but it also

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prevents the formation of T2D. Together, daily exercise and modest weight loss, reduces the risk of developing T2D by 58% in high-risk populations. A modest 30 minutes a day of moderate to vigorous exercise at least five days a week is all that is necessary to see the results of exercise on T2D. It is important to remember that moderate to vigorous exercise is different for everyone. If you have never exercised, going for a 30-minute walk at a decent pace may be enough to achieve the benefits of exercise. Exercise also helps in the maintenance of weight loss, and helps to change body shape by increasing lean muscle and decreasing body fat, making you look and feel amazing. Not exercising is part of the viscous cycle that leads to T2D, but diet plays a significant role in elevated blood sugar levels. Multiple studies have been done on the effects of diet on T2D and the findings are consistent. Diets rich in vegetables, low in red meat and whole-fat dairy products are associated with a reduction in diabetes. Likewise, diets rich in grains, refined sugars, processed foods, and red meats all increase the incidence of T2D. It is a combination of poor dietary choices over time that leads to insulin resistance and increased sugar levels in the blood. The Mediterranean diet has shown promising results in regulating T2D in the absence of calorie restriction, weight loss and physical activity, but that is just one of many dietary interventions used in the treatment of T2D. Exciting new research is now looking beyond how diet affects blood sugar levels, and exploring the connection between diet, gut bacteria and T2D. Our gut microflora has been found to increase inflammation in the body leading to weight gain around our waists, and changes in our ability to control blood sugar levels. Research is showing that by regularly consuming refined sugars, alcohol, excessive fats, carbohydrates and processed foods; we are breaking down our healthy gut microflora and causing weight gain, and ultimately T2D. Although diet and exercise are historically a winning combination of healthy lifestyle changes, newer research is now pointing out that it may not be enough. Supporting a healthy gut microflora must be added to the picture to achieve successful prevention and treatment of T2D. For adults currently suffering from T2D, working with a trained health professional, such as a naturopath, with knowledge of intestinal health is key.t

References:

Egger G., Dixon J. (2009 Mar;10(2): 237-49). Should obesity be the main game? Or do we need an environmental makeover to combat the inflammatory and chronic disease epidemics? Obesity Reviews. Moreno-Navarrete JM et al. (2012; 7(5): e37160). Circulating zonulin, a marker of intestinal permeability, is increased in association with obesityassociated insulin resistance. PLoS One

Mutzel, Mike. (2014). Belly Fat Effect: The real secret about how your diet, intestinal health and gut bacteria help you burn fat. Wilsonville Media: Oregon, US.

Teixeira TF. (2012, Oct;31(5):735-40). Intestinal permeability parameters in obese patients are correlated with metabolic syndrome risk factors. Clinical Nutrition

Jennifer Hendry-Lynn, HBSc, ND is a naturopathic doctor practicing at REalign Health in Cambridge, Ontario. Visit: drjennd.com

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SHOP

PRODUCT PROFILE NATURE’S PLUS

Nature’s Plus Gold Standard Multi

Source Of Life GOLD By Nadie Nellissen

Nature's Plus pioneered the addition of synergistic whole food phytonutrients to vitamin and mineral supplements over 40 years ago. Whole food benefits remain a

cornerstone of the Source of Life brand and nowhere is this concept executed with greater abundance and variety than in the Source of Life® GOLD line of products. uIt represents the next quantum leap in whole food multivitamin supplementation delivering energizing, health-enhancing phytonutrient benefits from more than 120 whole food concentrates and extracts of the world's finest green, red, blue, yellow and white fruits and vegetables. Source of Life® GOLD contains a diverse group of complexes and blends that aid in the maintenance of good health featuring:

• Whole Food Antioxidant support, from acai, trans-resveratrol, coenzyme Q10, glutathione, NAC (N-acetyl cysteine), MSM (methylsulfonylmethane), R-lipoic and alpha lipoic acid. • Trans- Resveratrol complex from Polygonum cuspidatum, grape seed and red wine (alcohol free). • Whole Food Fiber Complex blend provides fiber-rich concentrates contributing to cleansing and revitalizing activity. • Full Spectrum probiotic blend with revolutionary probiotics S. salivarius, K12 and M18 for complete GI support. • Organically bound minerals using both whole brown rice amino acid chelate complex and soluble prehistoric plantbased rare earth mineral elements. • Omega Fatty Acids from chia, sunflower seed, spirulina, black currant, flax and borage.

20 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

In addition, Source of Life® GOLD also provides a complete daily vitamin profile of high potency vitamins derived from whole food sources. • • • • • •

Vitamin A Organic standard Vitamin C Vegetarian Vitamin D3 Vitamin K2 Organic B Vitamins Vitamin B12

With an ORAC value of 2500, one might wonder how Source of Life® GOLD can fit 200 ingredients from over 120 sources in just three tablets. This is achieved through the revolutionary patent pending OptiMicron™ Technology exclusive to Source of Life® GOLD. OptiMicron™ Technology includes nanotechnology, microencapsulation, micronization, granulation and chilsonation. These milling techniques allow for far greater nutrient concentration than any single technology can achieve. OptiMicron™ allows Source of Life® GOLD to pack up to 10 times the nutrient concentration compared to conventional supplements.t As with all Natures Plus products Source of Life® GOLD is backed by a third party certificate of analysis that available inside every bottle you purchase. Source of Life® GOLD is offered in tablets, liquid or chewables and is hypoallergenic, vegetarian and gluten free! Look for Source of Life® GOLD at your local health food store.

Aug/Sept 2015.qxp_August/Sept 2015 2015-07-23 2:23 PM Page 21

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8* 5) 5)& 803% 4 .045 "%7"/$&% 8)0& * '& 4611&.&/5

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Aug/Sept 2015.qxp_August/Sept 2015 2015-07-23 2:23 PM Page 22

Age-Proofing Strategies

By Rosanna Lee, PHEc., MHSc., BASc.

When we are young, energetic and able, we rarely, if ever think of issues like aging. For many, the thought of being 65

and up seems too far away to fathom. So why worry now? Because every little bit adds up. Nurturing a healthy body and mind takes time, which means there are no short-cuts. It is cultivated by daily habits that have profound long-term impacts on our health and well-being in later years. Keeping our minds healthy and active is just as important as keeping our bodies physically tuned.

uResearch has found that our mental abilities begin to decline starting as early as 27 years of age, with 22 being our peak time. According to studies, the process impacts our brain speed, reasoning and visual puzzle-solving abilities. Though we cannot stop the progression of time and the way our bodies naturally age, we can however, be proactive by taking care of three primary areas of our health to maintain and potentially improve brain and cognitive function: physical health and exercise, nutrition, and engagement in cognitive and social activities (Alzheimer’s Association, 2015).

Physical Health and Exercise

Recent research from the University of British Columbia has discovered regular physical activity changes the brain to improve memory and thinking skills. Routine aerobic exercise and weight training increases heart rate and sweat, while promoting a boost in the area of the brain involved in verbal memory and learning. Among its other benefits, exercise also stimulates the release of chemicals called “growth factors” that effect the health of the brain cells, the growth of new blood vessels within the brain (meaning more oxygen delivery), and 22 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

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the abundance and survival of new brain cells. Indirectly, exercise helps improve our mood and sleep patterns, while reducing stress and anxiety; all which impact cognitive functions. With the warmer weather now, it is easier to head outdoors to get our daily dose of 30 minutes (Health Canada, 2015). Small things do add up: take 10 minutes to walk to the bus stop, 10 minutes strolling on your break and 10 minutes walking to your car from the grocery store. Itâ&#x20AC;&#x2122;s as easy as that! Health Canada often recommends moderate (e.g. brisk walking, jogging, riding a bike) to vigorous physical activity (e.g. running, soccer).

Good Nutrition

Heart-healthy diets like the Mediterranean diet and the DASH diet are great for promoting cognitive health. These diets are essentially low in fat and high in fibre containing primarily plant-based foods such as, vegetables and fruits, whole grains, legumes, nuts, healthy oils and fats and a controlled sodium level â&#x20AC;&#x201C; all helping to reduce dementia risk. Studies have found that those who were on a Mediterranean diet were also 20% less likely to develop thinking and memory problems compared to those not on a Mediterranean diet plan. When possible, choose seasonal, locally-grown and organic produce for a cleaner and more wholesome nutritional approach. Choose more fresh versus processed foods to minimize the amount of sodium, sugars, fats and chemical additives in your diet. Try to eat more foods with omega-3s, antioxidants and zinc to maintain and promote good brain health.

Omega-3s

Cognitive and Social Activities

Being mentally stimulated by learning new activities, skills or taking on hobbies may provide short and long-term benefits for your brain. Just like building muscles in the body, which need constant strength and resistance training, your brain requires constant stimulation in order to stay active and sharp. Choosing activities that challenge you to think like playing strategy games, engaging in high-level reading, taking a class to learn something new or challenging, figuring out real or simulated problems (e.g. board games, cross-words, word problems, math problems) are great ways to maintain and, or improve your brain function. Choose activities that you truly enjoy and try to do them with family members, friends and people you know in the community. Friendships can also boost happiness and relieve stress and tension, which have been found in studies to provide protective benefits for the brain. Stress over time can rewire our brains to become more anxious and depressed, while speeding up the aging process. In severe cases, stress overload may even impair cognitive function, increase memory problems, and result in poor concentration and judgment. Research has found that being socially active may support brain health and potentially delay the onset of dementia. Ways in which you can stay socially active are endless, but some ideas include: volunteering within your local church or community, joining a club, meeting up with friends or co-workers over coffee or participating in a charity event. t

Roasanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, a professional home economist and an avid foodie with diverse experiences in healthcare, community nutrition, industry, education, public health and research.

Choosing a variety of foods containing omega-3s (e.g. flax seeds, hemp seeds, chia seeds, mackerel, salmon, tuna, sardines, or food products with omega-3s) may help combat memory loss that comes naturally with aging. Research has also touted omega-3s for their heart health, blood pressure, cancer and rheumatoid arthritis protective benefits as well (Harvard School of Public Health, 2015). As a word of caution, children and pregnant women should avoid eating fish containing high levels of mercury (e.g. shark, swordfish, king mackerel or tilefish) and opt for safer alternatives like nuts, seeds, oils or other fortified foods high in omega-3s.

Antioxidants

Foods high in antioxidants (e.g. prunes, walnuts, pecans, darkcoloured grapes, leeks, kale, blueberries, strawberries, sweet potatoes, squash, green tea, acai berries, and tomatoes) protect against free radical damage, which tends to occur daily and with the onset of aging. Antioxidants have also been found in studies to improve or delay short-term memory loss.

Zinc

This essential mineral has been found in some studies to improve memory and cognition, especially in the area of memory formation and cognitive stability. Proper intake of zinc helps in maintaining healthy communication channels between neurons, preventing cognitive decline. Normally, we can get enough zinc from food sources alone. Foods relatively high in zinc include oysters, beef, crab, fortified breakfast cereals and grains, beans, yogurt, chick peas and cashews. HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 23

exerciSe

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Âť

FIT FOR LIFE

Reaching Fitness Goals BE YOUR BEST YOU

By Kathleen Trotter, MS (Exercise Science), BA (Honours)

Stay injury free and motivated this summer. Make exercise a habit and train for life! Remember that setbacks will happen, so be prepared and don't let them derail your progress. Don't aim for perfection, instead aim to persevere!

Step 1: Prioritize Recovery

Exercise stresses the body. Exercise is only a positive stress if you give your body the ingredients it needs to recover. Recovery is not just something you fit in if you have time. Get seven or more hours of sleep each night, be mindful of your nutrition and schedule time to stretch and use the foam roller.

Step 2: Listen to Your Body

Donâ&#x20AC;&#x2122;t exercise through minor aches and pains. Too much training and too little recovery is a recipe for injury. That doesn't mean I think you should skip your workout and lie on your sofa. Listen to your body and take a break from high impact actives like running when needed, but find other ways to be active. Try water running or take a pilates class.

Step 3: Progress Gradually

If you haven't worked out all winter don't try to train at your pre-winter intensity. If you have never worked out, don't push yourself to exhaustion the first time out. Always progress gradually to let your cardiovascular system and your connective tissue adapt.

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Step 4: Don't Just Do Cardio!

The repetitive nature of any cardiovascular activity is hard on the body; it stresses your joints, tendons and ligaments. Avoid injuries by strength training, training your core, stretching and using the foam roller. Cardiovascular exercise strengthens the heart and is certainly important. All I am saying is, make sure cardiovascular conditioning is only one part of your training regimen and mix up your cardio workouts. Strength training will be an essential part of transforming the shape of your body.

Tips to Stay Motivated and Improve Fitness

1. Use My 10 Minute Rule When you want to skip your workouts use my "10-minute rule". Make yourself do something for at least ten minutes. Usually, once you start moving you will just continue, but if you stop after ten minutes at least you have done something.

2. Have a Conversation with your Future Self The next time you want to skip a workout talk yourself through how you will feel depending on the choice you make. For example, when I want to skip a workout I tell myself, “Yes, if I skip my workout I can relax, but I will be kicking myself the entire time. On the flip side, if I am active, even for 20 minutes, I will enjoy relaxing. Plus, I will feel great.” 3. Mix up the type of cardio you do within the same workout. When triathletes do two of their sports back to back they refer to it as "brick training". Try doing a few different cardio machines back to back. For example, do 10 minutes on the bike followed by five minutes of skipping. Repeat that cycle two or three times.

4: Interval training Interval cardio training is when you alternate between bouts of high and low intensity training. Intervals are great because you can do them anywhere, and on any piece of equipment. Do them while swimming, on the bike, while running or even while dancing. They place a high metabolic demand on the body and burn a lot of calories in a short amount of time. Try this interval workout: warm up for 5-10 minutes. Then cycle through the following sequence: 30 seconds hard, 30 seconds recovery, 60 seconds hard, 60 seconds recovery, 90 seconds hard, 90 seconds recovery. Repeat 2-4 times. Cool down for five to ten minutes. If you are on the treadmill or you are running outside simply increase your speed. If you are on any other machine like the bike or elliptical, increase both your resistance level and your speed.t Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson’s and scoliosi. Visit: www.kathleentrotter.com.

reciPeS

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FOOD PASSIONS SUMMER FARE

STEAK SALAD WITH CILANTRO-LIME MAYO You may want to choose a heartier green for this dish to stand up to the warm steak and bold dressing. Try romaine, endive, or arugula. Serves 2

Ingredients

½ cup extra-virgin olive oil 4 limes, juiced ¼ cup finely diced onion 2 cloves garlic, minced 2 tablespoons roughly chopped fresh cilantro 1 teaspoon mustard powder 1 pound beef (flank steak, sirloin, or strip) 4 cups salad greens 1 avocado, split lengthwise, pitted, peeled, and cut into large dice ½ cup halved cherry tomatoes 1 red, yellow, or orange bell pepper, seeded, ribs removed, and cut into large dice ½ cup Cilantro-Lime Mayo

Directions

You can easily swap out the steak for chicken, shrimp, salmon, or cod. Chicken can marinate for the same amount of time, but seafood should only “soak” for 20 minutes—any longer and the acid from the lime juice will start to turn the fish to mush. For a vegetarian version, use hard-boiled eggs in place of meat.

To make the marinade, in a food processor, combine the olive oil, lime juice, onion, garlic, cilantro, and mustard powder and blend on low speed. Place the beef in a resealable plastic bag or a nonreactive bowl with a lid and add the marinade. Seal the bag or cover the bowl and marinate in the refrigerator for 1 to 8 hours; more is better, especially for tougher cuts of meat. Remove the steak from the refrigerator 30 minutes before cooking. Preheat the oven to 350°F. Heat a grill to high heat (500°F) or heat a heavy skillet over high heat on the stovetop. Line a baking sheet with foil.

Remove the beef from the marinade; discard the marinade. On the grill or in the skillet on the stovetop, sear the beef over high heat until a light crust is formed, 2 to 3 minutes each side. Transfer the beef to the prepared baking sheet. Roast the beef in the oven for 8 to 15 minutes (depending on thickness) to desired doneness. Let the steak rest for 5 to 10 minutes, then thinly slice. While the beef rests, toss the salad greens with the avocado, tomato, and bell pepper in a large bowl, then divide between 2 plates.

Place slices of steak on top of the greens. Add 1 tablespoon water (or more) to the cilantro-lime mayo and mix thoroughly, until it’s the consistency of salad dressing. Drizzle the dressing over the steak and salad and serve.

Cilantro-Lime Mayonnaise 3/4 cup Basic Mayonnaise 1/4 cup minced fresh cilantro 1 clove garlic, minced

Combine ingredients in a bowl and mix well.

From “The Whole30” by Melissa Hartwig and Dallas Hartwig. Copyright © Whole9 Life, LLC, 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited. Photography credit: Alexandra Grablewski.

GREEN CABBAGE SLAW WITH LEMON OIL Ingredients

1 clove garlic, minced Juice of 1 lemon ¼ up extra-virgin olive oil 1 medium head green cabbage, finely shredded 1 cup shredded carrots 2 tablespoons chopped cashews 1 teaspoon sesame seeds ½ teaspoon salt ½ teaspoon black pepper 1 tablespoon ribbon-chopped fresh basil

wise into thin slices, working from top to bottom. You’ll end up with thin ribbons of cabbage, perfect for slaw.

Directions

Whisk the garlic and lemon juice in a mixing bowl. While whisking, slowly add the olive oil in a steady stream until fully blended.

In a large bowl, combine the cabbage, carrots, cashews, and sesame seeds. Mix with a wooden spoon to combine, then toss with the lemon oil. Adjust the seasoning with the salt and pepper and top with the basil.

Shredding cabbage is really fast and easy.. First, cut the cabbage in half, then in half again. Take each quarter and remove the Serves two from “The Whole30” by Melissa core of the cabbage (the thick white stem) Hartwig and Dallas Hartwig. Copyright © by cutting it out with a sharp knife. Lay Whole9 Life, LLC, 2015. Reprinted by each quarter on a flat side and|cut crosspermission of Penguin Canada. 26 Summer 2015 HEALTH DIRECTIONS healthydirections.ca

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Hay Fever Barrier Balm By Max Wiseberg

Hay fever (nothing to do with either hay or fever) is an allergic reaction to pollen.

Its proper name is seasonal allergic rhinitis. We can tolerate certain amounts of pollen, but there is a sensitivity level, which will cause someone with hay fever to have an allergic reaction, triggering the release of histamines. This sensitivity level varies from person to person. uMany remedies rely on anti-histamines. Since we need histamines to keep us alert, attentive and awake, it is clear why anti-histamines can result in drowsiness. If they do make you feel at all drowsy you should not take them when driving or operating machinery.

uCommon hay fever symptoms include sneezing, a runny nose, a stuffed up nose, itchy, watery or streaming eyes, nasal congestion and a general stuffed up feeling in the nose and throat. Itching around the face and mouth including an itchy mouth, itchy roof of mouth, headaches and wheezing can also occur. Avoidance of the pollen is clearly the best way to avoid the reaction to it – if there’s no pollen, there’s no reaction.

uDrug-free, organic allergen barrier balms, which have been shown to significantly reduce the amount of pollen entering the body are now becoming available in pharmacies and health food stores throughout Canada. These simple balms are made from organic and natural beeswax and sunflower oil, with different variants containing aloe vera to soothe a sore nose. They work by trapping or blocking the allergen before it gets into the upper nasal tract where it could start to cause the reactions: the allergen simply sticks to the balm. They are invisible and are applied at the base of the nostril (some people use a cotton bud to apply them inside the lower part of the nostril – the more area covered, the more pollen trapped).t

Brought to you by: CLM Health Group Inc. In studies by the National Pollen and Aerobiology Research Unit (NPARU) at the University of Worcester the UK’s leading authority on airborne allergens, allergen barrier balms were shown to trap all types of tree and grass pollen, as well as pet and dust allergens – they were also shown to trap over a third of the pollen entering the nose. And in a 2014 study by Allergy UK, 78% of participants said HayMax™ worked for some or all of their hay fever symptoms. HayMax inventor, Max Wiseberg is an expert in airborne allergies (including hayfever and dust and pet allergies).

Aug/Sept 2015.qxp_August/Sept 2015 2015-07-23 2:23 PM Page 28

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By Jolie Root, LPN, LNC

The food-mood connection continues to amaze us.

What you eat directly influences your brain chemistry and subsequently affects your mood. This means, if youâ&#x20AC;&#x2122;re deficient in essential nutrients, your brain chemistry can be impacted, and you may experience mood swings and behavior changes. It also means making specific food choices can drastically improve the way you feel. uFood, as well as nutritional supplements, influence specialized brain messengers, or neurotransmitters, such as serotonin, dopamine, and

28 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

noradrenalin. These messengers enable communication between nerve cells in the brain that control mood, appetite, thoughts, and behaviors. They even govern feelings of happiness, mental alertness, and calmness. Since neurotransmitters are derived from compounds in the foods we eat, changing our food choices can naturally modify their levels. Some foods can improve physical or mental stress response, while others may contribute to anxiety or depression. The choices we make regarding fats are especially important to

our mental health. The fats in our food help regulate memory and mood, as 60 percent of the brain is made up of fatty acids. The long chain of omega-3 fats, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential to the optimum performance of the brain. DHA and EPA are found in oily fish, such as mackerel, tuna, herring, salmon, and sardines, as well as in fish oil supplements.

If you donâ&#x20AC;&#x2122;t regularly eat at least two to three servings of fatty fish per week, you should consider taking a daily supplement. Your risk of depression and stress

Aug/Sept 2015.qxp_August/Sept 2015 2015-07-23 2:23 PM Page 29

level can be reduced just by introducing these fats into your diet. DHA and EPA can also support a healthy memory and protect our brains as we age.

Proteins are another important part of our diets, since theyâ&#x20AC;&#x2122;re the building blocks of most of the bodyâ&#x20AC;&#x2122;s cells, nerve tissues, and organs. Proteins are comprised of amino acids, which are needed to build the neurotransmitters that direct mental performance. Eating proteins with complex carbohydrates can change the brainâ&#x20AC;&#x2122;s chemistry and support concentration, calmness, and a sense of wellbeing. Specific amino acids affect our neurotransmitters, and thus our mood. 5HTP and tryptophan, which are found in things like turkey and milk, as well as supplements, boost serotonin, which supports emotional stability and cognition. Phenylalanine and tyrosine, found in milk, meats, and soy, support dopamine, which allows us to experience pleasure, makes us more sociable, and supports learning and motivation. When dopamine levels rise, our bodies produce norepinephrine, which boosts energy and drive. These are just some of the many interesting ties between food and mood. As scientistsâ&#x20AC;&#x2122; findings continue to expand, be sure you stay up-to-date with the latest research and plan your meals accordingly. t

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FOOD HISTORY & TRENDS

Achieving Health with Triphala By Renita Rietz

Next to weight loss, detox and cleansing are at the fore of most people’s minds when it comes to making a change to their health. Everywhere you turn, detox is the buzz word du jour. There are may concepts of what detoxification actually means – whether it

is optimizing detoxification pathways in liver function, improving methylation status, chelating heavy metals or enhancing digestion and increasing elimination or a combination of all of the above. Depending on the area of focus there are many wonderful targeted botanicals and superfoods that are recommended. There is one herbal tonic, however that is regarded as a gentle and safe tonic for general detoxification and cleansing that can be used on a daily basis yielding many benefits.

uTriphala is regarded as one of the most important herbal preparations in Traditional Ayurvedic Medicine. In Sanskrit, Triphala means “three fruits” and true to its name, it is a blend of amalaki or amla, bibhitaki and haritaki. Believed to restore balance to all three doshas, it is one of the most used tonics in Ayurveda for whole body rejuvenation and balancing. It has been used for thousands of years for daily, gentle cleansing particularly from the standpoint of promoting regularity and optimal digestive health. According to the energetic principles of Ayurveda, Triphala

contains five of the six tastes and is sweet, sour, pungent, astringent and bitter, neutral in action and balancing for Vata, Pitta and Kapha constitutional doshas. There is a saying in Ayurveda that “a child needs not worry even if he does not have a mother as triphala will take care of all needs and requirements.” This adage sums up Triphala’s status in Ayurvedic herbology as a multi-tasking formula that aids with many systems in the body. Beyond its central role for digestive health Triphala has also been shown to aid with metabolism, weight management, cholesterol reduction, and liver function.

The three fruits in Triphala, particularly Amla contain notable amounts of whole food vitamin C. Vitamin C aids in collagen repair and wound healing and helps in the development and maintenance of bones, cartilage, teeth and gums in addition to connective tissue formation. Vitamin C also helps the body to metabolize fats and proteins. Triphala also contains a host of antioxidants such as gallic acid, ellagic acid, quercetin and tannins.

30 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

Making it Part of Your Diet

There are several ways that I like to incorporate Triphala into my daily routine. Firstly, I like to add 1-2 teaspoons of whole food Triphala powder to my superfood breakfast smoothie every day. The second way I like to use triphala is to add 1/8-1/4 of a concentrated dual extracted supercritical, hydro-ethanolic powder to my water bottle with a teaspoon of yacon syrup. Triphala powder can also be added to yogurt, salad dressings and raw desserts. Although it does have a tangy, sour taste, it is surprisingly versatile and can act as a replacement for lemon juice for example in any recipe. If you are wondering what single addition to make to your next digestive, detox or cleansing program, there is no better tonic to consider than Triphala. t Renita Rietz is a health and nutrition writer and speaker who educates on the phytotherapeutic potential of indigenous foods and plants for prevention and regeneration. renitarietz@gmail.com

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PRODUCT PROFILE SPORTS NUTRITION

LiverCare Supports Protein Building for

Muscle Creation By Nadie Nellissen

A very general approach to understanding the liver’s role in protein creation is to think of protein as the word, amino acids as the letters and the liver as the writer. Your liver is what makes protein creation possible. When most people think of the liver, their first thought is usually “detox.”

Although detoxification is an important function of the liver it is only one of the 500 functions the liver performs daily, making it by far the busiest organ in the body. Let’s focus on one of the liver’s other 500 functions; the creation of muscle. The liver makes protein creation possible. The health of the liver can determine how well and how quickly protein is created. To understand why, we must take a closer look at the components required to create a protein. uTo create protein your liver needs

nitrogen, a-keto acid skeletons and amino acids. Amino acids and nitrogen are made

available to the liver through consumption of dietary protein from food or shakes and from muscle cells that have been destroyed from physical exertion. Muscle cells experience micro tears during a workout, causing amino acids and nitrogen to leak into the blood. These components are then transported to the liver where liver enzymes aminotransferase (AST) and alanine transferase (ALT) connect nitrogen + a-keto skeletons + amino acids “transferring” them into new human proteins. A very general approach to understanding the liver’s role in protein creation is to think of protein as the word, amino acids as the letters

and the liver as the writer. Your liver is what makes protein creation possible.

A key component of protein creation is nitrogen. Nitrogen is the “glue” that binds amino acids and a-keto skeletons together to create proteins. The more nitrogen available, the more protein can be created. This term is called, “positive nitrogen balance,” or “nitrogen retention,” and is something athletes and bodybuilders have been familiar with for years. The “quest to retain nitrogen” has made protein a three billion dollar a year category. When your body is “retaining nitrogen,” you are in a state of “anabolism” and protein is being created. When you are losing nitrogen, “negative nitrogen balance,” the body is no longer repairing itself and is in a state of catabolism or breakdown.

Understanding the relationship between nitrogen and the liver may result in more efficient use of protein supplementation. Recently, Himalaya Herbal Healthcare conducted a study to determine the effect of LiverCare on protein anabolism. Knowing that nitrogen utilization is a key indicator for protein creation, urine and stool samples were collected and analyzed prior to the study to determine a baseline and for 60 days during the study from 70 individuals. Thirty

34 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

five were given 1 capsule of LiverCare twice daily and the other thirty five individuals were given a placebo. The results were quite impressive.

The LiverCare group retained 1.9 times more nitrogen in their fecal matter and retained 2.1 times more nitrogen in urination, vs the placebo group. Indicating the placebo group lost the potential for protein creation. Since the LiverCare group lost less nitrogen they were able to make more protein. The results from the clinical trial demonstrate the polyherbal combination in LiverCare acts as an anabolic support promoting protein synthesis, improving the functional capacity of the liver and supporting cellular metabolic activity and normal regeneration. In addition, LiverCare has been clinically shown in over 200 human clinical trials to preserve and promote liver cell lifespan. The next time you purchase a protein, don’t forget to support your liver to “make every protein shake count”. Get the most out of the protein you ingest!t

Nadine Nellissen has been interested in wholistic health since her involvement in sports at an early age. It was from an athletic viewpoint she realized the important connection between physical exercise, diet and emotional health.

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