Healthy Directions Autumn Edition 2016

Autumn Edition 2016.qxp_August/Sept 2015 2016-10-05 1:31 PM Page 1

HEALTHY DIRECTIONS AUTUMN 2016

EASY, SUSHI IN A BOWL

HealthyDirections.ca

THE ART OF GRACEFUL AGING

PUMPKIN SOUP WITH SAGE

SEA VEGETABLE HEALTH SECRETS

The Pumpkin Lover’s

Best Recipes

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2 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

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HEALTHY DIRECTIONS

8

Autumn 2016

[CONTENTS] BE AN AGE DEFYING DIVA A State of Mind and Being 06

VITAMIN D

18

THE ART OF AGING GRACEFULLY

Don’t Be in the Dark

Support for Vitality

21

SILICA, ONE OF NATURE’S BEST ANTI-AGING OPTIONS

The Mineral for Skin, Hair and Nails

PAIN IS NOT AN OPTION 24

8

Spiced Pumpkin Loaf

Honey Almond Crunch Pumpkin Energy Bites

Southwest Stuffed Pumpkins Pumpkin Spice Smoothie

14

29

FOR THE LOVE OF PUMPKIN Pumpkin Sage Soup

A Pathway to Better Health 22

NUTRIENTS FOR EYE HEALTH

26

SAILING THE SOMETIMES STORMY SEA OF PERIMENOPAUSE

Sea Vegetable Salad with Sesame Dressing

Natural and Noteworthy 12 34

Blueberry, Bilberry and Lutein

26

Navigation Advice

30

PREVENT ASTHMA SYMPTOMS BEFORE THEY START A Homeopathic Approach

One-Bowl Sushi

FOOD TRENDS

COLLAGEN FOR EASING JOINT PAIN LONG-TERM A Building Block for Repair

HEALTHY STARTS

SEA VEGETABLES AND MORE Edamame Salad with Carrot-Ginger Dressing

PAIN FREE THE LIVIN’ IS EASY

Advice for Inflammation

FOOD PASSIONS Gourmet Nourishment

16

Find a Natural Solution

31

PRODUCT PROFILE

Salt Therapy for Shortness of Breath

SECRETS OF SEA VEGETABLES Health Benefits from the Deep

SWEET STEVIA Why It’s Just Your Cup of Tea

4 5 28 33

Editor’s Note Our Contributors Hot-Off the Shelf Classifieds & Training

11

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016 3

HEALTHY DIRECTIONS

EDITOR

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» EDITOR’S NOTE

Seasonal Favourites and New Flavours

AUTUMN 2016 Vol. 17 No. 4

Your compass for natural health, wellness and outdoor adventure.

Editor / Publisher

Charleen Wyman healthydirectionscwyman@gmail.com 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada

Autumn isn’t autumn without savouring one of Canadians’ all-time favourite foods during this season – the pumpkin. While most of us enjoy pumpkin pie, the versatility of the fruit makes it a go-to staple for soups, roasting, baked goods and purées.

Contributors

Jolie Root, LPN, LNC, Liz Pearson, Lyuba Brooke, Adele Cavaliere, Nettie Cronish and Cara Rosenbloom, Doug Cook, RD, Janet McKenzie, BSN, MBA, ND, Meghan Livingstone, Cassie Irwin, Rosanna Lee, PHEc., MHSc., BASc., RDN(c) Jean-Yves Leroux, PhD, MBA, Raisa Weisspapir, Homeopath (ON), Livia Tiba and Marva Ward, CNP.

Distribution

Do you have a store in the Greater Toronto Area? Would you like to carry Healthy Directions magazine?

Call or e-mail: Jon Cousins at healthydirections@rogers.com or 1-877-276-1849

This edition we share a few unique, recipe favourites that put the brilliant, orange squash centre stage. We also explore the health benefits of sea vegetables and some tasty ways to bring their flavours into your salads and meals.

Our main theme this autumn is antiaging. And while the leaves will fall, in The Art of Aging Gracefully, Dietitian Doug Cook defines aging gracefully as a dance that supports the body's functions and telomeres for vitality. As we head into fall’s cooler and shorter days of daylight vitamin D becomes an essential part of Canadian health protection. We also look at silica, a mineral for maintaining skin, hair and nail health as you age.

Part of aging shouldn’t be living in pain. Cassie Irwin talks about inflammation reducing foods, supplements and how exercise reduces pain. Jean-Yves Leroux, PhD, MBA also discusses collagen as one of the building blocks cartilage tissues require for repair.

For all you pumpkin lovers out there, this edition we are giving away a limited edition Sweet Pumpkin Spice body products collection. Also up for grabs is a six-month subscription for a Love with Food deluxe box, full of healthy snacks delivered to your door. Or, enter to win the chance to soak and sooth cares away with a Spa Gift Basket from Epsom Gel. Enter the draws at: healthydirections.ca.

Best of Health!

Charleen Wyman, BA Journalism and Communications, BA English Editor, Healthy Directions healthydirectionscwyman@gmail.com

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 1714-5791

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.

4 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

WRITE

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Âť OUR CONTRIBUTORS

Doug Cook, RD, MHSc is a registered dietitian and author with a focus on functional, medical, nutrition therapy.

His most recent release is The Complete Leaky Gut Health & Diet Book. Visit: www.dougcookrd.com

Nettie Cronish and Cara Rosenbloom Nettie is a vegetarian chef, culinary instructor and cookbook author living in Toronto. She is the chair of the Women's Culinary Network and a board member of Fair Trade Canada. Cara is a passionate foodie and a Registered Dietician.

Adele Cavaliere is a Holistic Nutritionist, published author of the book 21 Days to Detoxify Your Life is an elite fitness trainer, yoga instructor and the founder of Nutri-School.

Cassie Irwin is a lifelong nutrition junkie and healing foods writer.

Visit her blog at thekitchndoctor.com, where food is medicine.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016 5

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FOODS CONTAINING VITAMIN D

Don’t Be in the Dark about Vitamin D

By Jolie Root, LPN, LNC

The long, dark days of winter put us at risk for having insufficient vitamin D levels, since most of us get our vitamin D from sun exposure. With vitamin D playing such an important role in many aspects of our health, it’s important we get the recommended daily dose.

According to Statistics Canada, about 40% of Canadians have blood levels of Vitamin D below the recommended cut-off level in winter, compared with 25% in the summer (Statistics Canada Catalogue no. 82-624-X, Janz and Pearson).

Cutting-edge nutritional research has shown many issues that have been associated with having an insufficient intake of vitamin D. Deficiency of the sunshine vitamin may cause or worsen bone issues such as osteopenia and osteoporosis. Low levels have also been linked to muscle weakness, risk of falls, and bone fractures.

It’s well-known that vitamin D is critical to our teeth and bone health. Together with other nutrients and hormones, vitamin D supports healthy bone renewal. It’s important to remember that bone health is dependent on a dynamic process of remodeling. Most people think of calcium when they think of strong bones, but vitamin D is crucial as well.

When vitamin D levels are deficient, the result is rickets in children and osteomalacia or osteoporosis, meaning soft or porous bones, in adults. We must have a serum level of at least 75 nmol/liter to

govern the process of bone remodeling.

But our bone health is only one of the benefits of getting adequate vitamin D. Low levels have also been linked to a higher risk of common cancers, autoimmune diseases, infection diseases, and cardiovascular diseases.

A Harvard School of Public Health study reported a link between vitamin D levels and heart attack risk. A study published in the Archives of Internal Medicine found that doubling blood levels of vitamin D was associated with cutting the risk of a heart attack in half. Vitamin D has been linked to a wide range of other cardiovascular benefits also, including a reduced risk of peripheral arterial disease (PAD) and a reduced stroke risk.

Low vitamin D levels have been linked to an increased risk of death, no matter the cause. The National Health and Nutrition Examination Survey, NHANES III, examined vitamin D status and all-cause mortality and found that individuals who were in the lowest quartile of vitamin D status were 26% more likely to die.

Although a consensus regarding the optimal level of serum 25(OH)D has not yet been established, most experts define vitamin D deficiency as a 25(OH)D level

6 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

of < 50 nmol/liter and vitamin D insufficiency as 51-79 nmol/liter. For all studied end points to date, the optimal concentration of 25(OH)D is at least 80 nmol/liter. If testing your level isn’t convenient, maintaining adequate levels typically requires an intake of at least 1,000 to 2,000 IU of vitamin D3 daily.

For those not receiving enough vitamin D3 through their diet, a supplement may be a great option. Supplements are available in soft gel and liquid form.t References

1. Edward Giovannucci, MD, ScD; Yan Liu, MS; Bruce W. Hollis, MD, PhD; Eric B. Rimm, ScD; Arch Intern Med. 2008;168(11):1174-1180. 5Hydroxyvitamin D and Risk of Myocardial Infarction in Men

2. Michal L. Melamed; Paul Muntner; Erin D. Michos; Jaime Uribarri; Collin Weber; Jyotirmay Sharma; Paolo Raggi; Serum 25-Hydroxyvitamin D Levels and the Prevalence of Peripheral Arterial Disease Arteriosclerosis, Thrombosis, and Vascular Biology. 2008;28:1179 3. Michal L. Melamed, MD, MHS; Erin D. Michos, MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD 25-Hydroxyvitamin D Levels and the Risk of Mortality in the General Population Arch Intern Med. 2008;168(15):1629-1637.

4. L.M. Hall, M.G. Kimlin, P.A. Aronov, B.D. Hammock, J.R. Slusser, L.R. Woodhouse, C.B. Stephensen. Journal of Nutrition Vol. 140, No. 3, 542-550, March 2010. "Vitamin D Intake Needed to Maintain Target Serum 25-Hydroxyvitamin D Concentrations ... Substantially Higher Than Current Recommendations."

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Super Daily D3 is Stress Free A parent’s to do list is neverending. Between work, getting kids to activities, and planning meals there’s often little time for parents to think about themselves. Fortunately, Carlson offers a stress-free supplement to ensure you receive all the important benefits of the sunshine vitamin. You can get your daily dose of 1,000 IU or 400 IU of Super Daily D3 by simply adding a drop to your favorite food or beverage or dropping it directly on your tongue. And the best part? It’s available for kids and babies, too.

888-234-5656 | www.carlsonlabs.com

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For the Love of Pumpkin

SPICED PUMPKIN LOAF

Makes 2 Loaves

When my friends invite me for a visit, I ask them, “What would you like me to bring?” They always respond, “Bring your pumpkin loaf!” I guess they like it. This whole-grain loaf is made with whole-wheat flour and lots of antioxidant-rich, health-protective spices. Pumpkin is an exceptional source of beta-carotene.

Flaxseeds are rich in fibre, heart-healthy omega-3 fats, as well as cancer-fighting plant compounds called lignans. Enjoy! – Liz

Ingredients

¾ cup low-fat milk (skim or 1%) 1 Tbsp freshly squeezed lemon juice 2½ cups whole-wheat flour 1 cup ground flaxseeds 2 Tbsp ground ginger 1 Tbsp ground cinnamon 2 tsp ground allspice 2 tsp ground cloves 2 tsp baking powder 2 tsp baking soda 2 cups pumpkin purée 1¼ cups pure maple syrup ¹⁄³ cup canola oil 2 omega-3 eggs

Directions

1. Preheat the oven to 350°f (175°c).

2. In a small bowl, combine the milk and lemon juice and let sit for 5 minutes.

3. Meanwhile, in a medium bowl, combine the flour, flaxseeds, ginger, cinnamon, allspice, cloves, baking powder and baking soda.

4. In another small bowl, mix together the milk, lemon juice, pumpkin purée, maple syrup, canola oil, and eggs.

5. Add the wet ingredients to the dry ingredients and mix until just combined.

6. Pour equal amounts of the mixture into two lightly greased 9 × 5-inch (2 L) loaf pans. Bake for 50 to 55 minutes or until a toothpick inserted into the centre of each loaf comes out clean. Let cool in the pan for about 5 minutes, then turn out onto a wire rack to cool completely.

8 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

Excerpted from Broccoli, Love & Dark Chocolate, by Liz Pearson. Reprinted with permission of Whitecap Books, 2014.

FOOD

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Health & Beauty

I panicked â&#x20AC;&#x201C;

My hair was thinning!

Maya was shocked by the change in her hair. Fullness and volume were replaced by thinness and lifeless hair. She had to do something.

Âť PUMPKIN SAGE SOUP

Serves 4

This smooth and creamy pumpkin soup will fast become a popular at your house. It will satisfy kids and adults alike.

Addition of potato will bring a sense of familiarity for kids and will quickly become a better mate for a grilled cheese sandwich than tomato soup. â&#x20AC;&#x201C; Lyuba

Ingredients

1â &#x201E;2 medium yellow onion 2 lbs. pumpkin 1 medium Idaho potato 2 Tbsp. vegetable oil 3 garlic cloves,chopped Salt, white pepper 2â&#x20AC;&#x201C;3 cups vegetable stock (just enough to cover the veggies) 5â&#x20AC;&#x201C;6 fresh sage leaves, minced 1â &#x201E;4 cup heavy cream 1â &#x201E;2 cup shredded cheddar cheese

Directions

he hair I found in my brush, My hair now feels fuller in the shower and on my cardigan was unfamiliar to me. I was recommended a natural It was thinning like never before. product called Hair Volumeâ&#x201E;˘.

I have now used it for 2 months How could this be happening?

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DID YOU KNOW? Hair VolumeTM contains an apple extract, with Procyanidin-B2, a hair growth-promoting factor, as well as other hair nutrients like biotin, millet and silica.

Test Yourself

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1. Peel and seed the pumpkin. Chop it into small cubes.

2. Peel and dice potatoes and onion.

3. Heat up oil in a pot, over medium heat. Add onion, pumpkin, and potatoes to the pot.

4. Add chopped garlic, salt, and pepper, and sauteĚ for 5â&#x20AC;&#x201C;10 minutes, stirring occasionally.

5. Add just enough stock to barely cover the veggies. Add minced sage. Cook until veggies are fully cooked, 10â&#x20AC;&#x201C;15 minutes.

6. Slowly transfer the contents of the pot into a food processor. Make sure to crack the lid to let the steam out.

Blend well and return to the pot.

7. Add heavy cream and cheese. Stir until all cheese is melted and smooth. (Be very careful here; the soup will bubble and splash when it starts to heat up.) Keep slowly stirring for a couple of minutes and take off heat.

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*Hair Volume contains copper which has shown in some studies to help the hair regain color.

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HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016 9

FOOD

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» FOOD PASSIONS THE PUMPKIN LOVER’S BEST RECIPES

HONEY ALMOND CRUNCH PUMPKIN ENERGY BITES

Makes 8-10

These little energy bites are perfect for a fast breakfast. They are ready in a flash, are packed with nutritious ingredients, and will keep you full for hours. Grab a couple on your way out of the door and give some to the kids. You will enjoy this delicious and healthy way to jump-start your day. – Lyuba

Ingredients

1 cup old fashioned oats 1⁄2 cup homemade pumpkin puree 1⁄3 cup honey 1⁄4 tsp. vanilla 1⁄2 tsp. cinnamon 3⁄4 cup chopped toasted almonds 2⁄3 cup flax seed 2 Tbsp. white chia seeds

Stuffing is not just for turkey—it’s time to stuff some pumpkin! I love making stuffed “pumpkin bowls” because it is not just a creative way to serve dinner; it also adds the delightful seasonal flavour of a pumpkin to the dish. Baking and serving various dinners and soups in a pumpkin bowl makes a nice, healthy alternative to the bread bowl.

Ingredients

Excerpted from “The Pumpkin Lover’s Cookbook”, by Lyuba Brooke. Reprinted with permission of Cedar For.,2015.

10 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

Excerpted from

“The Pumpkin Lover’s 1 (2-lb.) pumpkin Cookbook”, by Lyuba 2 chicken breasts Brooke. Reprinted with per2 Roma tomatoes mission of Cedar For.,2015.

1/2 medium yellow onion 3⁄4 cup black beans, drained 3⁄4 cup corn (drained if using canned) 1 Tbsp. cilantro 1 tsp. chili powder 1 tsp. cumin 1 1/2 cups shredded Mexican mix cheese

Directions

Directions

1. Combine all ingredients in a large mixing bowl and mix well until all ingredients are evenly incorporated.

2. Using a cookie scoop, scoop out the mixture and form 1-inch balls.

3. Keep covered and refrigerated.

SOUTHWEST STUFFED PUMPKINS

1. Preheat oven to 375 degrees.

2. Take the stem off pumpkin. Cut it in half and take out seeds and strings using a metal spoon or an ice cream scoop. Lightly salt the inside of the two pumpkin halves.

3.Cook chicken breasts over medium heat with some salt. Let cool until they can be handled and diced into small cubes.

4. Dice tomatoes and onion, and add them to a large mixing bowl.

5. Add diced chicken, black beans, corn, cilantro, chili powder, cumin, and salt. Mix all together until evenly combined. Mix in cheese.

6. Divide mixture between two pumpkin halves, and place them on a lightly greased baking sheet.

7. Bake for 40–45 minutes, until pumpkin has softened.

Autumn Edition 2016.qxp_August/Sept 2015 2016-10-05 1:32 PM Page 11

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Ingredients

½ cup pure pumpkin (canned or freshly cooked) ½ frozen banana ¾ cup vanilla soy milk ¼ cup NutraCleanseâ&#x201E;¢ 1 tsp. cinnamon ½ tsp. pumpkin pie spice Pinch of ground ginger

Directions

Combine all ingredients into blender. Blend until smooth.t

Courtesy of NutraCleanse â&#x201E;¢, a gluten-free 100% natural food product based on a 150 year-old Finnish recipe. It is a unique formulation consisting of ground flaxseed, psyllium husks, dandelion root powder, burdock root powder, and fenugreek seed powder. All ingredients are sourced from organic suppliers and no fillers are used.

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HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016 11

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5

Best Sea Vegetables Offering Health Benefits From the Sea

By Adele Cavaliere

For most Canadians, seaweed isn’t something that shows up on their plate apart from the odd sushi take out night or beach picnic gone awry! But as many Asian cultures have known for centuries, sea vegetables are actually a rich source of important vitamins and minerals that can do amazing things for our health.

Grown in the depths of the sea, these nutritional powerhouses are full of vitamins and minerals essential to human health and nutritional balance – including all 56 trace minerals needed for our bodies to function.

Adele Cavaliere is a Holistic Nutritionist, published author of the book “21 Days to Detoxify Your Life,” is an elite fitness trainer, yoga instructor and founder of Nutri-School. Adele has worked with celebrities, pro-athletes. www.adelecavaliere.com

In fact, minerals make up seven to thirty-eight percent of the dry weight of these superfoods, the most significant minerals being calcium, iodine, phosphorous, sodium and iron. Plus, they are also rich in other nutrients like protein and vitamins A, B, C and E. And they actually contain these in amounts 10-20 times higher than land vegetables – a number that may continue to increase as the mineral content of soil decreases (meaning the mineral content of the vegetables grown in it does as well) due to modern farming techniques and environmental changes.

Because of their amazing nutrient content, sea vegetables can help with a variety of health problems, including reducing blood cholesterol, removing toxic heavy metals from the body, and 12 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

preventing obesity. Seaweed also has antibiotic properties, may counteract hormone imbalance, could improve digestion and nerve transmission, and strengthens bones and teeth. And as if that wasn’t enough – they can also be an MVP in our beauty routines, offering skin-improving and antiaging properties through their high anti-oxidant content.

So how do you get these incredible marine gems into your diet?

Luckily incorporating them into your daily meal plan is easier than you think! Read on to find out the top 5 seaweeds (and their incredible benefits) that you can likely find at your local health food store.

Nori

Used in sushi, this is likely the most well-known variety of seaweed. Even though it's usually dark green or black in colour, Nori is the Japanese term for various

edible seaweed species of red algae. A great way to enjoy it (apart from your favourite California roll) is to eat it toasted as crackers or chips as a snack; or by using it as a wrap for a range of delicious fillings like quinoa salad or veggies and hummus.

Wakame

This variety is one of the highest vegetarian sources of an omega-3 fatty acid, the vital EFA responsible for fighting inflammation and ensuring your body can absorb all those crucial fat soluble vitamins – including vitamin A and E which are essential for glowing, ageless skin! On top of that, researchers in Japan found a compound in wakame that appears to show promise in the fight against obesity.

So how do you enjoy it? Wakame is great in soups and salads.

Autumn Edition 2016.qxp_August/Sept 2015 2016-10-05 1:32 PM Page 13

Kombu

Kombu has the highest iodine content among seaweeds consumed in Japan. Iodine is an essential nutrient vital to hormone production and normal thyroid function – the gland responsible for regulating all metabolic functions in the body and thus managing energy levels and weight-loss. The recommended dietary allowance for adults is approximately 150 micrograms daily, and studies show that kombu varieties of seaweed contain an average of 1,542 micrograms per gram serving. You can add strips of kombu to flavour any soup, or even use it to infuse batches of grains with minerals and flavour by adding strips of kombu to the cooking water and simmering for 30 minutes to release all the minerals.

Dulse

There is a wealth of minerals found in dulse, including calcium, magnesium, and iron, all of which contribute to bone mineral density, making it a powerhouse for premenopausal women. Dulse can also help protect joints and tissues, helping to keep you stronger as you age. Plus, it’s super easy to enjoy and can be eaten right out of the package as a quick snack that's packed with protein and iron. You can also purchase packages of dulse flakes to sprinkle on salads and grain dishes.

Hijiki

Known as the natural beauty aid seaweed, Japanese folklore attributes Japanese women’s lustrous, thick, dark hair to regular consumption of hijiki! It can also help with beauty sleep due to its high magnesium content, which stimulates the production of certain hormones that induce relaxation and stress release, naturally lending itself to restful sleep.

Unfortunately it does require more effort to prepare and consume as hijiki must be soaked and chopped before you cook it. Be sure to simmer it for at least 45 minutes to an hour until it's really tender before enjoying it in your favourite dish.

There are an ocean’s worth of reasons why you should enjoy sea vegetables regularly. It may take a little practice working them into your meals, but with the right accompaniments, seaweed can be a flavourful component of any dish. t

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016 13

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Sea Vegetable Salad with] Sesame Dressing

Excerpted from “Nourish,” by Nettie Cronish and Cara Rosenbloom. Reprinted with permission of Whitecap Books, 2016.

14 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

FOOD

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» NOURISH

SEA VEGETABLE SALAD WITH SESAME DRESSING Serves 6

They may be new ingredients to you, but sea vegetables (a much better name than seaweeds) like arame and wakame have been harvested from the oceans for centuries, especially in Japan. Be sure to use a bowl large enough to allow the arame and wakame to expand after it absorbs the water—they can triple in size. Sea vegetables add a briny flavour of the ocean that pairs well with wasabi, ginger and fresh lime juice. —Nettie

Ingredients

½ cup dried arame sea vegetable ½ cup dried green wakame sea vegetable 4 cups mixed leafy greens 14 oz can no-salt-added pinto beans 1 carrot, grated 4 radishes, diced ½ English cucumber, peeled and thinly sliced 1 ripe avocado, diced 1 Tbsp white sesame seeds, toasted 2 tsp black sesame seeds, toasted 1 Tbsp unsalted pumpkin seeds, toasted 1 green onion, thinly sliced

Dressing

2 Tbsp rice vinegar 2 tsp granulated sugar 2 tsp grated fresh ginger 1 tsp wasabi powder 2 tsp sodium-reduced tamari 1 Tbsp toasted sesame oil 2 Tbsp fresh lime juice 1 tsp sea salt

Directions

1. Put the arame and wakame in a large bowl and cover with cold water. Let soak for 5–10 minutes until softened. Drain. Cut wakame into 1-inch (2.5 cm) pieces.

2. Place leafy greens on platter. Add arame and wakame on top of greens. Add beans. Toss.

3. To make dressing, whisk together vinegar, sugar, ginger, wasabi, tamari, sesame oil, lime juice and salt in a small bowl.

4. Spoon half the dressing over the leafy greens and sea vegetables, and toss gently. Taste and add a small amount of salt if necessary.

5. Scatter carrot, radishes, cucumber and avocado over the leafy greens. Add the remaining dressing. Sprinkle the salad with the seeds. Add green onions. Toss well and serve.

HEALTHY DIRECTIONS | healthydirections.ca

Autumn 2016 15

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EDAMAME SALAD WITH CARROT-GINGER DRESSING Ingredients

1 cup frozen shelled edamame beans 6 cups mixed greens 1 ripe avocado, diced ½ English cucumber, diced 1 cup cherry tomatoes, halved

Serves 6

Dressing

½ cup extra virgin olive oil ¼ cup rice vinegar 2 Tbsp sodium-reduced tamari 1 tsp finely grated ginger 1 carrot, diced 1 tsp diced Vidalia or other sweet onion 1 ½ tsp granulated sugar Pinch of sea salt

Directions

1. In a small pot, bring water to a boil. Add edamame and cook about 5 minutes. Drain and allow to cool.

2. In a large bowl, add greens, avocado, cucumber, tomatoes and edamame.

3. To prepare the dressing, combine oil, vinegar, tamari, ginger, carrots, onion, sugar and salt in a food processor or blender, and process until smooth.

4. Add 3/4 cup of the dressing to the bowl of greens and vegetables, and toss until evenly coated; serve immediately.

Excerpted from “Nourish,” by Nettie Cronish and Cara Rosenbloom. Reprinted with permission of Whitecap Books, 2016.

Autumn Edition 2016.qxp_August/Sept 2015 2016-10-05 1:32 PM Page 17

HEALTHY DIRECTIONS | healthydirections.ca

Autumn 2016 17

Autumn Edition 2016.qxp_August/Sept 2015 2016-10-05 1:32 PM Page 18

The Art of Aging Gracefully The art of aging gracefully is a dance which supports the body's functions for vitality, with a glissé of acceptance of change, while learning new twists with an adventurous heart.

By Doug Cook, RD

Aging is a part of life and while we can’t slow down the clock, we can control how we face the future.

There is opportunity to shape how your personal journey unfolds. Aging with grace involves a blend of nourishing your body while fostering a healthy, future-oriented outlook, while maintaining a sense of community and connection. It is acceptance of change and purpose in life.

Aging well physically involves avoiding health depleting habits like a lack of exercise, activity and leisure, smoking, excessive alcohol and stress and poor sleep habits, while focusing on a solid foundation of wholesome foods and key nutrients:

Protein Pirouette

Protein is essential at every stage throughout the lifecycle but as we age it becomes especially important. Good quality protein is needed to stimulate the growth of, and to maintain precious muscle which is critical to help maintain independence and strength as we age. Maintaining a steady intake of protein coupled with exercise are excellent partners. Most of us tend to get the bulk of our protein at dinner while breakfast and lunch are more on the sparse side. Research is clear; we get more muscle growth stimulation if we spread our intake of protein evenly at each main meal. A general goal is to get 25 to 30 g total protein from all sources per meal.

Good sources of protein are: meats,

fish, poultry, eggs, dairy foods, soy (tempeh, tofu, edamame) and pulses (chickpeas, lentils, dried beans and peas).

Vitamins and Minerals

Vitamins and minerals are known as cofactors; they help to optimize the countless biochemical reactions that are needed to keep us healthy. Many of us struggle to consistently get the recommended minimum amount each day due to some of the food choices we make but also because other variables can impact how we absorb and utilize nutrients, such as medications, stress, alcohol and tobacco use. Also, people often eat less total food as they age because their energy requirements decrease. Focusing on nutrient-dense, wholesome foods is essential but taking a good quality, broad spectrum multivitamin with minerals is prudent too.

provide a wallop of anti-inflammatory compounds but not to be outdone are the nutrients omega-3 fats, vitamins C, D and E.

Good sources of anti-inflammatory foods are:

berries, dark orange and green vegetables, orange fruits, tomato products, fresh or dried herbs and spices, green and white tea, rooibos tea, dark chocolate and mushrooms.

The Telomere Tango

Telomeres are structures at the end of the strands of DNA. The best analogy is of an aglet on the tip of one of your best pair of shinny shoe’s shoelaces. Just as aglets help to keep laces from fraying, telomeres protect our DNA from fraying as well. The result?

Your genetic material is protected.

Inflammation

By the time we glide into 50, inflammation starts to outpace our natural ability to temper it. Inflammation has also been shown to increase the rate of aging.

Fortunately, there are several foods and nutrients with anti-inflammatory properties.

The caveat is provide your body with a steady supply of anti-inflammatory foods throughout the day, at each meal and snack; by doing so you’ll ensure there’s a steady supply in circulation helping to keep inflammation in check. You don’t need to get bogged down in the minutiae; plant foods

18 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

One of the hallmarks of longevity and youthful cells is telomere length. The longer the better. Compared to healthy, youthful individuals, those with chronic disease and signs of advanced aging have much shorter telomere length. Now for the heart pounding dip, it is possible to slow down the rate of shortening and even lengthen prematurely shortened telomeres to that of healthier individuals. t

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Dance Patterns for Telomere Protection to Promote Longevity

1) Eat real food. Don’t get lost in the nuances of vegan vs paleo.

2) Get your stress levels under control.

3) Practice good sleep hygiene.

4) Minimize your intake of alcohol. Don’t use tobacco.

5) Reduce your intake of trans fats and sugars.

6) Get good sources of omega-3 fats (both plant and animal-based).

7) Consider a good quality, broad spectrum multivitamin with minerals.

8) Up your vitamins C, D and E. 9) Consider a standardized curcumin supplement.

10) Consider adaptogens like ashwaganda or rhodiola.

Doug Cook RD, MPH is a Registered Dietitian and Nutritionist with a focus on functional medical nutrition therapy. He uses an integrative and holistic nutritional approach providing sciencebased 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 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

Autumn 2016 19

FOOD

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» NOURISH Ingredients

1 ¼ cup short-grain brown rice 2 ½ cups water ¼ cup rice vinegar 2 Tbsp mirin (Japanese rice wine) ¼ cup pickled ginger, minced 1 tsp wasabi powder 2 Tbsp sodium-reduced tamari 1 carrot, grated ½ English cucumber, diced 1 red pepper, diced 1 ripe avocado, diced 5 sheets nori, torn into bite-sized pieces 1 cup edamame, shelled and boiled according to package directions 1 can boneless, skinless salmon 2 Tbsp sesame seeds, toasted (see below note)

Toasting Nuts and Seeds

Toasting nuts and seeds intensifies their flavour and deepens their colour. It can be done in two ways:

ONE-BOWL SUSHI

In the oven Preheat oven to 350°F (180°C). Line a rimmed baking sheet with parchment paper. Spread nuts or seeds out on the sheet and toast them in the middle of the oven until they are golden brown and aromatic, 8–12 minutes for nuts or 5–10 minutes for seeds, stirring once. Check every few minutes to ensure they do not burn. You can also toast nuts and seeds in a toaster oven, but since the heating elements are much closer to the nuts, they burn more easily, so watch them closely.

Serves 6

These fun and festive rice bowls are like sushi, without the rolling! In this recipe we use brown rice and marinate it with mirin, ginger, tamari and wasabi.

Salmon and edamame are protein options; pick your favourite or use them both. Nori is the name for the square-shaped sheets of seaweed used to wrap sushi; in this case, it’s torn into bite-sized pieces and stirred into each bowl. —Nettie

Directions

Excerpted from “Nourish,”

by Nettie Cronish and Cara Rosenbloom. Reprinted with permission of Whitecap Books, 2016.

1. Rinse brown rice in a fine-mesh colander under cool water, drain. Bring water to a boil in a medium-sized pot over high heat. Stir in rinsed rice. Cover, reduce heat and simmer for 45–50 minutes or until rice is tender. Alternatively, you can use a rice cooker or steamer. Transfer cooked rice to a large bowl.

2. In a small bowl combine vinegar, mirin, ginger, wasabi and tamari. Whisk well to combine. Pour over cooked rice and toss to coat.

3. Add carrot, cucumber, red pepper, avocado, nori, edamame and salmon. Stir to combine.

4. Sprinkle with sesame seeds and serve in bowls.

20 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

On the stovetop In a cast iron skillet or frying pan, toast nuts or seeds over medium heat. Nuts take 5–6 minutes, seeds and small pine nuts about 3 minutes. Stir often. Watch them closely so they do not burn.

Tip

You can buy pickled ginger in the condiment or sushi section of the grocery store. Our favourite is the true-to-the-original colour beige ginger, which is made simply with ginger, salt, vinegar and organic sugar cane. Unlike the bright pink variety of pickled ginger, this one has no trace of artificial sweeteners, food colouring or dye. Once opened it can keep in the refrigerator for up to 2 months.t

AGING

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» BE AN AGE DEFYING DIVA

NATURAL BEAUTY

NATURE’S BEAUTY SECRET

Colloidal Silica for Hair, Skin and Nails

By Janet McKenzie, BSN, MBA, ND

Silicon levels have been discovered to decrease with age.

Silica is a compound primarily comprised of silicon, a trace mineral that is found in our bodies in the form of silicic acid or silanate.

Although no recommended daily intake has been established for silicon, deficiencies are known to impact the hair, joints, nails and skin1.

Silica is being studied as a possible adjunctive treatment for osteoporosis because of its association with improved bone mineral density2. Silicon supplementation may improve the condition of hair3, nails and skin4 in some people.

Silicon levels have been discovered to decrease with age5. While it is found in many commonly consumed foods such as bananas, string beans, rice and barley, the degree of dietary absorption can be highly variable6.

Colloidal silica is readily absorbed from the intestinal tract. In fact, its degree of absorption has made it appealing as a possible delivery mechanism for poorlyabsorbed medications7.

Because silicon can build up in the body if you have impaired kidney function, please consult your MD or ND before taking a supplement if you have renal disease8.t

Silica Facts

• Silicon is an essential trace element derived from silica and required for the formation and maintenance of connective and other bodily tissues.

• Silica is most commonly found in nature as sand or quartz and is not normally bioavailable • Colloidal silica is a more pure and potent source of silicon than the herb horsetail Equisetum arvense • Silicon increases tissue levels of hydroxyproline, one of the key amino acids required for the synthesis of collagen and elastin, components of bone, sinew and muscle • Silicon improves some health parameters such as firmness and strength of the connective tissues, cartilage and the skin, nails, and hair • Silica is not silicone which is an inert, synthetic compound that is typically heat-resistant and rubber-like with a variety of forms and industrial uses Janet McKenzie is a graduate of the University of the British Columbia School of Nursing, Queen’s School of Business and the Canadian School of Naturopathic Medicine. She practices in Toronto, and has taught at the Canadian School of Natural Nutrition.

References

1. Martin, KR The chemistry of silica and its potential health benefits. The Journal of Nutrition, Health & Aging. 2007, vol. 11, no2, pp.94-98

2. Jugdaohsingh R, Tucker KL, Qiao N, et al. Dietary silicon intake is positively associated with bone mineral density in men and premenopausal women. J Bone Miner Res 2004;19:297-307.

3. R. R. Wickett, E. Kossmann, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength. Archives of Dermatological Research. Volume 299, Number 10 (2007),

4. 4A. Barel, M. Calomme, et al. Archives of Dermatological Research, Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Volume 297, Number 4 (2005), 147-153 5. Jugdaohsingh R, Anderson SH, et al. Dietary silicon intake and absorption. Am J Clin Nutr. 2002 May;75(5):887-93.

6. Sripanyakorn S, Jugdaohsingh R et al. The comparative absorption of silicon from different foods and food supplements. Br J Nutr. 2009 Sep;102(6):82534. Epub 2009 Apr 9.

7. Vellore J. Mohanraj, Timothy J. Barnes, et al. Silica nanoparticle coated liposomes: A new type of hybrid nanocapsule for proteins. International Journal of Pharmaceutics, Volume 392, Issues 1–2, 15 June 2010, Pages 285–293 8. Jugdaohsingh R, Anderson SH, Tucker KL, et al.

Dietary silicon intake and absorption. Am J Clin Nutr 2002;75:887-93.

HEALTHY DIRECTIONS | healthydirections.ca

Autumn 2016 21

5HEALTHY EYES

aging

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 22

» ANTI-AGING

EYE HEALTH

TOP FOODS AND NUTRIENTS FOR

A FEAST FOR THE EYES

By Meghan Livingstone, Holistic Nutritionist

Meghan Livingstone is a Certified Holistic Nutritionist with a passion for all things simple, healthy, and natural. For more tips and inspiration, visit www.meghanlivingstone.com or YouTube at www.youtube.com/meghanlivingstone.

22 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

Ever wondered if there are other ways to boost your vision and eye health besides carrots? No matter your age, there are plenty of ways we can support the health of our eyes naturally with a few certain foods and nutrients!

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 23

1. Blueberry

Blueberries are antioxidant powerhouses, and one of the best things we can focus on for the health of our eyes — pun intended — are antioxidants! Blueberries can help halt the loss of vision1 and their bioflavonoid content strengthens collagen structure in the eyes by preventing free radical damage6. Throw a handful in your morning smoothie for a healthy dose of these flavourful berries!

2. Bilberry

Bilberry, a relative of blueberry, contains an abundance of antioxidants including vitamins C and E, as well as anthocyanidins — the flavonoids that give them their rich colour.

These nutrients play a big role in helping to protect the eyes from cellular damage, and may enhance vision, too!

Better yet, bilberries have anti-aging and anti-carcinogenic effects2. If you can’t find fresh bilberries, you can find them as a supplement in most health food stores.

3. Vitamin A

Vitamin A is a very beautifying nutrient that helps to prevent night blindness and other eye problems, and helps nourish dry hair, skin and eyes3. Up your intake of this immune-boosting vitamin with fish livers and oils and beta-carotene rich fruits and vegetables such as asparagus, collard and other leafy greens, apricots, cantaloupe, squash, and — you guessed it — carrots

4. Vitamin C

The eyes contain high concentrations of vitamin C, so it’s no doubt that this anti-inflammatory vitamin plays a big role in their overall health. An optimal supply of vitamin C in the body helps to maintain collagen levels which is vital to the support and integrity of our eyes5.

5. Lutein

Lutein is a carotenoid related to vitamin A, not to mention a potent antioxidant nutrient known to prevent and protect against macular degeneration. Supplements and foods containing lutein, such as dark leafy green vegetables, support eye health by helping to rebuild the macular layer within the eye7.

Whether you decide to eat more antioxidant rich fruits and vegetables or take a supplement or two, we can always benefit from nourishing our body with eye-friendly nutrients! t References

[1,2,3,4] Balch, P. A. (2010). Prescription for Nutritional Healing (pp. 19, 65, 426).

New York: Avery.

[5,6] Murray, M. T., & Pizzorno, J. E. (1998). Encyclopedia of Natural Medicine. (pp. 486) Rocklin, CA: Prima Pub.

[7] Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. (pp. 259) Berkeley: Celestial Arts.

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MAKE FALL FUN AGAIN

Pain Free the Livin’ is Easy

By Cassie Irwin

The beauty of fall is offset with the pains and strains that come from autumn yardwork: the raking, trimming, pulling and ladder climbing can all exact a toll on joints and muscles.

Coupled with such varied and painful conditions as arthritis, nerve pain, back pain, and work or sport related injuries, pain is the most common reason that people visit a health care professional.

Pain is also the leading cause of disability, and a major health care expenditure (National Institute of Nursing Research).

No Pain, No Gain?

Pain isn't all bad. In the short-term, pain tells you to pull your hand away from the fire or reminds you to rest an injury, so it can properly heal. Pain that lasts more than three months, however, is known as chronic pain.

Chronic pain is more common in women, and it increases with age to peak between 45 and 65 years (Medline).

Because chronic pain often involves inflammation, the go-to remedy has been over-the-counter medications including aspirin and ibuprofen, or prescription nonsteroidal anti-inflammatory drugs, also known as NSAIDs. While these options can offer relief, reliance on these medications can lead to liver damage, ulcers, an increased risk of heart attack and kidney trouble (WebMD).

We're left to wonder if the side effects are

worth the risk. Fortunately, you don't have to suffer. There are many dietary and lifestyle choices you can make to ease your pain symptoms. If inflammation is a factor in pain, for example, it certainly makes sense that reducing inflammation in your body will take pressure off painful areas. Simply making a few dietary switches will do wonders for turning down the dial on pain.

You Feel What You Eat

Research shows that a diet high in omega 6 fats like corn oil, sunflower oil and soy (found in most processed foods) promotes inflammation and increases sensitivity to painful stimuli (Ramsden, et al., 2010). On the other hand, omega-3 fats EPA and DHA from fish have anti-inflammatory effects in the body, and are very helpful in reducing pain and inflammation associated with joints (Proudman, et al, 2008).

When it comes to food, it's also important to remember that problems don't always show themselves with digestive upset. Often, food allergies and sensitivities trigger inflammation that can exacerbate pain far away from your tummy, so be sure to work with a health care professional to isolate any food triggers.

24 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

Easy, Breezy Living

What you do between meals is just as important in managing how you feel.

Moderate exercise, like yoga, walking, and swimming can reduce your experience of pain, along with boosting your fitness. But when you’re not moving, think about correcting your posture and identify some painful triggers in your day-to-day life, like in your workplace. For example, office workers who are often hunched over keyboards can benefit from gently stretching their neck and shoulders to reduce neck pain (Tunwattanap-ong, et al, 2016). And be sure to honour when your body feels tired by having a nap. Research shows that napping reduces pain sensitivity caused by sleep restriction, so drift off to dream land guiltfree!

Extra, Extra!

If you don’t notice significant improvement with diet and lifestyle changes, you may consider taking supplements for pain relief that are natural alternatives to NSAID drugs like ibuprofen. For joint pain, stiffness and inflammation, look for a formula which includes anti-inflammatory compounds like curcumin, devil’s claw, and pine bark extract.

These reduce the body’s chemicals that cause

Z

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autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 25

inflammation, as a way to minimize pain. Also, try a supplement that solves the root cause of the problem by rebuilding the joints with cartilage. Look for ingredients like collagen, bamboo silica, glucosamine sulfate, MSM and vitamin C, which work together to rebuild the joint structure.

If you experience pain from arthritis, swelling from injuries, or sinusitis, consider taking serrapeptase. This enzyme breaks down scar tissue and inflammation, which is involved in many conditions ranging from cardiovascular disease to carpal tunnel syndrome and fibrocystic breasts. Also try taking serrapeptase after a surgery to help with painful post-operative swelling and to encourage a speedy healing process. As always, visit your healthcare provider to find out whatâ&#x20AC;&#x2122;s best for you, so you can spend your days happily and healthily.t

Management in the Rheumatic Diseases), 469-479. doi:10.1016/j.rdc.2008.03.003 4. Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2016). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: a randomized controlled trial. Clinical Rehabilitation, 30(1), 64-72.

5. National Institute of Nursing Research (2016). Pain Management.

U.S. Department of Health & Human Services. https://report.nih.gov/nihfactsheets/ViewFactSheet.aspx?csid=57.

$2.0 00 SAV SA V E $2.0

References:

1. Faraut, B., LĂŠger, D., Medkour, T., Dubois, A., Bayon, V., Chennaoui, M., & Perrot, S. (2015). Napping Re-verses Increased Pain Sensitivity Due to Sleep Restriction. Plos ONE, 10(2), 1-16. doi:10.1371/journal.pone.0117425

2. Ramsden, C., Gagnon, C., Graciosa, J., Faurot, K., David, R., Bralley, J. A., & Harden, R. N. (2010). Do Omega-6 and Trans Fatty Acids Play a Role in Complex Regional Pain Syndrome? A Pilot Study. Pain Med-icine, 11(7), 11151125. doi:10.1111/j.1526-4637.2010.00882.x 3. Proudman, S. M., Cleland, L. G., & James, M. J. (2008). Dietary Omega-3 Fats for Treatment of Inflamma-tory Joint Disease: Efficacy and Utility.

Rheumatic Disease Clinics Of North America, 34(Pain Mechanisms and

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autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 26

» MENOPAUSE NAVIGATIONAL TIPS

Sailing the Sometimes Stormy Seas of Perimenopause Navigating through life in the sometimes turbulent waters of perimenopause can be tough. Find the calm with these tips on how to tack with healthy lifestyle changes and natural remedies.

By Rosanna Lee, PHEc., MHSc., BASc., RDN(c)

The thought of menopause can be scary when you are about to hit the 40 or 50 mark.

Rosanna Lee, PHEc., MHSc., BASc., RDN(c) is a nutrition and health expert with broad experiences in healthcare, community nutrition, food industry, education, public health, social media and research.

We have all heard of those notorious symptoms like hot flashes, mood swings, fatigue, anxiety, irritability, weight gain, reduced libido, vaginal dryness and night sweats. Though it sounds terrible, it is a natural part of the female aging process.

Essentially, your ovaries produce less estrogen and progesterone hormones, which leads to a reduction in your reproductive capabilities.

A Natural Part of Life

Eventually, all women go through this natural period of life, but everyone experiences this differently. For some women, perimenopause (also known as

26 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

FINDING AN EVEN KEEL “near menopause”) symptoms can set in 4-5 years before full menopause actually kicks in. This means, they may experience similar symptoms to those who are already riding the tidal waves of menopause. If it is of any comfort, there is a light at the end of the tunnel – menopause will end at some point! In the meantime, there are a number of healthy and natural practices you can integrate into your lifestyle to reduce any uncomfortable symptoms of perimenopause.

Reduce Dietary Fat

Hitting that mid-point in life means women are at greater risk for osteoporosis because estrogen, which normally protect bone, gradually decline and can cause faster bone deterioration.

Furthermore, with easier cholesterol retention at this age, women are also at a greater risk for heart disease. It is advised that women at this age adopt a low-fat, low-cholesterol, high fiber and calcium-rich diet to prevent these problems. You can’t go wrong with vegetables and fruits, whole grains, legumes, nuts, seeds, lentils, fish and lean cuts of meat as part of your diet.

Increase Calcium Intake

If you tend not to consume a lot of calcium-rich foods, talk to your dietitian to find innovative ways to increase calcium intake. On average, women from 19-50 years need about 1,000 mg per day, and women from 51+ years need 1,200 mg per day. These levels can be reached with both diet and calcium or multivitamin supplementation.

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 27

Aim for 30

Regular exercise benefits your body throughout the lifespan, not just during (peri)menopause. You can spread out smaller activities during the day to make it more manageable to reach the half hour (30 min) recommendation for most days of the week. Examples include walking for 10 minutes from the subway parking lot to the car or taking the stairs each morning instead of the escalator.

Occasionally, integrate some strength training exercises 2-3 times a week to keep your muscles and bones strong.

Mix it Up

Be smart with your time and choose activities that target both aerobics and strength components - mixing yoga, Pilates, spinning, stair-climbing, or using ankle or wrist weights to add resistance to regular walking or running. Research supports many benefits of exercise at this age: (1) increasing and strengthening our bone density, (2) reducing hip fracture risk, (3) preventing weight gain (since our metabolism naturally slows down at this age), (4) improving our sleep quality, and (5) elevating our mood.

Relaxation Therapies

Spend 15 minutes, twice a day, to focus on your breathing. The technique is to breathe in for 5 seconds and then breathe out for another 5. Some studies have found that mindful breathing can help reduce the intensity of hot flashes by 39%. Keeping away from distractions and focusing on our breathing can help calm us down during moments of emotional stress, depression and anxiety. Light and sound therapies are other effective relaxation techniques that can also help you achieve emotional balance.

treatment for your body. Always notify your medical doctor if you are intending on using TCM herbal remedies as some Western medications may adversely interact with the herbs.

Nutrition Supplementation

A calcium plus vitamin D supplement can help protect against bone loss and brittleness during perimenopause. Your ideal dosage may vary depending on your diet quality and health needs, as determined by your dietitian. A B12 supplement may also be recommended by your healthcare provider to help alleviate any anxiety and or severe mood swings.

Smoking Cessation

Among the many health hazards of smoking, a Norwegian study found that women who smoked were 59% more likely to have an early menopause before the age of 45, with heavier smokers doubling their risk. Quitting smoking may delay perimenopause and their associated symptoms, while promoting healthier aging.t

Rosanna Lee, PHEc., MHSc., BASc., RDN(c) is a nutrition and health expert with broad experiences in healthcare, community nutrition, food industry, education, public health, social media and research.

Avoid Food Triggers

Spicy foods, alcohol and caffeine can sometimes intensify hot flashes. Take careful note of those food triggers and reduce or avoid those foods wherever possible. Traditional Chinese Medicine (TCM), using ginseng and dang kui, can be alternative symptom treatments for perimenopause. Your TCM practitioner will be able to identify these issues and prescribe the best

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» JOINT PAIN COLLAGEN

Collagen Eases Joint Pain

By Jean-Yves Leroux, PhD, MBA

Hydrolysed collagen provides the right building blocks cartilage tissues require for repair. Secondly, it stimulates cellular processes in the cartilage and surrounding tissues, sending signals to generate new fibrils to be integrated into the cartilage matrix.

Thirdly, it counteracts existing inflammation. The result? Increased mobility without pain.

Collagen is a glyco-protein found in the human body where it forms all the tissues and organs through fibrillary networks and accounts for over 30% of our body’s total molecules.

Collagen represents the true chemical skeleton of the body. It allows us to have our rigid shape and thus supports all the organs and tissues allowing them to function adequately. For instance, collagen fibrils represent 90% of the skin, 67% of the cartilage, up to 50% of the bones and are found at different levels in the various tissues of the body.

However, as we age the fibrillary structure of collagen continually comes under attack (by a variety of factors in our environment) and its repair mechanisms become sluggish and less efficient. This can lead to conditions such as osteoarthritis and osteoporosis. The body needs some help.

To this day, conventional treatments of osteoarthritis have emphasized pain reducing and anti-inflammatory drugs in order to alleviate pain. However, most of these therapeutic approaches do not take into account the significant potential of endogenous repair mechanisms. This is where supplemental hydrolysed collagen comes into play. Although there are a certain number of natural extracts that may act as valuable anti-inflammatory drugs, only a

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very few can act as a stimulator in the damage repair process. The metabolic structural building blocks represent a unique category of molecules. These include glucosamine, chondroitin and peptides found in hydrolysed collagen. These building blocks make up the much larger molecules of the cartilage tissues.

A more supportive approach has attracted much interest as part of a global strategy to reduce symptoms while increasing joint mobility. An individual suffering from osteoarthritis who undergoes a conventional treatment to reduce inflammation and pain, should also consider using the above structural building blocks as complemental therapy. The two major approaches in treatment are: (i) reducing damage (via an appropriate anti-inflammatory treatment) and (ii) stimulating repair to improve mobility (by harnessing the properties of hydrolysed collagen).

Another exceptional advantage associated with this approach is the low toxicity and the absence of any side effects. Many people suffering from arthritis indeed have a hard time with conventional anti-inflammatory drugs, and may eventually choose this novel treatment approach not solely as a short-term complementary strategy but also as an alternative for the long-term.t

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HEALTHY DIRECTIONS | healthydirections.ca Autumn 2016

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autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 30

Preventing Asthma Symptoms Before They Start

By Raisa Weisspapir, Homeopath (ON), MD ( Russia)

Q.:

My 5-year-old daughter had pneumonia twice last winter. Her cough didnâ&#x20AC;&#x2122;t go away completely and she was recently diagnosed with asthma. She suffers from eczema and is allergic to peanuts, milk, dust, cats and ragweed with itchy eyes, running nose, sneezing and coughing. Weâ&#x20AC;&#x2122;re trying to find alternative ways of dealing with her asthma.

How can Homeopathic medicine help our daughter?

A.:

Homeopathy has a long history of successful prevention and treatment of seasonal allergies and asthma. While dealing with a childâ&#x20AC;&#x2122;s case, a Homeopath will need to know not only the symptoms of the disease with all little details, but also the medical history, family history, pregnancy and delivery history, physical and psychological characteristics of each child individually.

Of special interest to a homeopath is the history of suppression of skin disease. When there is a tendency or predisposition for a disease, it first manifests on the less vital organs, towards the periphery (like skin). If this manifestation is suppressed than the disease shifts inwards, towards the more vital organs (like lungs, heart, brain etc). As a homeopath I

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believe the suppression of eczema with topical steroids does not cure the child, it merely drives a disease inwards.

If your child has allergies, she is also more likely to develop asthma. More than 70 percent of people with asthma also suffer from allergies that play a role in triggering airway inflammation and asthma symptoms, according to the National Institute of Health. Exposure to an allergen triggers an allergic cascade of events that results in a runny nose, itchy eyes or bronchial constriction and wheezing. It is characterized by inflammation of the airways which makes the airways smaller and therefore making it more difficult for air to move in and out of the lungs. This creates the symptoms of asthma: cough, chest tightness, shortness of breath, and wheezing.

Asthma symptoms can be triggered by several factors, including: â&#x20AC;˘ Allergens (pollens, molds, animal dander, house dust mites) Allergic rhinitis, or "hay fever," is a risk factor in developing asthma â&#x20AC;˘ Irritants such as tobacco smoke, strong odors, gases, household cleaners, paints â&#x20AC;˘ Weather changes in temperature and humidity, barometric pressure or strong winds â&#x20AC;˘ Viral or sinus infections â&#x20AC;&#x201C; pneumonia can trigger or aggravate asthma, especially in young children â&#x20AC;˘ Physical exercise â&#x20AC;&#x201C; mouth breathing, exercising in cold, dry air, or prolonged, strenuous activities such as medium to long-distance running can increase the likelihood of exercise-induced asthma â&#x20AC;˘ Foods (milk, eggs, peanuts, tree nuts, wheat, fish and shellfish) â&#x20AC;˘ Emotional stress lowers immune function

Viewing each child individually and as a whole, Homeopathic medicine considers physical and emotional factors together.

The length of the treatment, dosage and the frequency are very patient-specific and strictly depend on how deep and reversible the pathology is. Asthma attack can lead to emergency hospitalization and an intensive medical care. Fortunately, more and more parents are aware today of the benefits of Homeopathic medicine as a complementary and preventative therapy. t Raisa Weisspapir welcomes your questions and can be reached at: (416) 227-1485, 3910 Bathurst St., Suite 207, Toronto.

For more information visit www.homeopathytoronto.com

The information contained in this article is provided as general information only and is not in any way intended to advise or treat any conditions or diseases. Please consult a qualified health care professional before making any changes in your treatment, diet or lifestyle.

THERaPy

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 31

» PRODUCT PROFILE

Salt Therapy for Shortness of Breath

By Livia Tiba

If you’re one of those people who experience feelings of breathlessness due to your medical condition, then your monthly bills include prescription drugs, puffers, or inhalers.

They may be effective, but as you probably have experienced by now, the relief they provide from the wheezing, the coughing or chest tightness is often episodic. Perhaps, you’ve already looked for better alternatives and may have heard about salt therapy.

Thousands of people suffering from shortness of breath have already testified that it has really helped them breathe better.

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Now, there are home salt therapy products, which can bring you the same benefits without having to leave your home.

Here’s one of them, Saltair – a safe, Canada FDA-approved product which uses ultrasonic technology to dispense in the air around you beneficial salt aerosols which will clear your respiratory tract. They travel straight into your lungs to remove build-up and reduce inflammation that causes wheezing when breathing. Just place it on your nightstand and keep it turned on for at least 7 or 8 hours while you sleep and you’ll notice you’ll be breathing easier after just a few weeks. Many people report less coughing and improved breathing after only a few days of using Saltair.

Don’t worry if you’re taking other medications! The product is safe to use no matter the treatment you’re under. It’s also safe to use on children, pregnant women, and even pets! So my advice is let your whole family enjoy the miraculous benefits of salt therapy and start getting used to better breathing! t Discover more ways in which you can treat your respiratory condition using Saltair by visiting: www.HomeSaltTherapy.com

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autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 34

»

FOOD TRENDS

NOW’S TIME FOR BETTER STEVIA

Stevia, the Better Sweetener

By Marva Ward, CNP

For almost a century science has been seeking the holy grail of sugar alternatives.

From chemical sweeteners made in the laboratory to the sweet sugar alcohols extracted from fruits and vegetables, the pursuit of the perfect replacement may very well have been found in the stevia plant.

Stevia is a genus of over 200 species of plants, native to Central and South America. Stevia rebaudiana has been used for centuries to sweeten beverages and foods and for medicinal purposes.

Introduced to Europe by Swiss botanist, Antonio Bertoni in 1899, it wasn’t until 1931 that the chemicals providing the sweetness were isolated by two French chemists. Eight sweet chemicals have since been identified with the two main families (steviosides and rebaudiosides) making the greatest contribution to the taste. Referred to as steviol glycosides, they are 250-300 times sweeter than sucrose, heat stable, PH stable and nonfermentable. Stevia extracts containing stevia glycosides are permitted as food additives and sweeteners in many countries around the world as they have been shown to be a safe, natural sweetening option.

Since November 30th 2012, steviol glycocosides, have been approved as food additives in Canada and are used in a wide range of products, including beverages, breakfast cereals, bakery products, desserts, fruit and nut spreads, confectionery, and as table-top sweeteners.

A variety of extraction and manufacturing techniques have been employed to reduce

the licorice-like flavour and bitter aftertaste of earlier products, so stevia is gaining popularity as a sweetening alternative due to its intensive sweetness, diversity and functionality. As stevia is extremely heat stable, it can be used in many cooking and baking recipes; although, stevia does not caramelize or crystallize like sugar; so, it may not be suitable for some baking applications. It is suitable for diabetics and any individual looking for a safe sugar substitute as it has no glycemic (blood sugar) impact and provides zero calories per serving as well.

Numerous health claims have been backed up by scientific research. Stevia’s blood pressure lowering effects have been documented, (PubMed 14693305) as have blood sugar stabilizing effects in diabetics ( Elsevier – Science Direct).

A well vocalized criticism and concern about many stevia sweeteners on the market today is that manufacturers are not using the complete spectrum of sweetening components found in the stevia plant, but isolating small fractions. The typical stevia extract on the market may contain only the steviosides or rebaudiosides, while stripping away the other sweeting molecules. Some brands contain only rebaudioside A which only makes up about 28 % of the sweet glycosides found naturally in stevia leaves.

There are companies that continue to offer

34 Autumn 2016 HEALTHY DIRECTIONS | healthydirections.ca

stevia extracts with most of the naturally occurring sweetening molecules intact whether in a powder, liquid or tablet format. Consider whole-leaf or fullspectrum stevia extracts if you are looking for a more natural product.t

Quick Facts About Stevia

• Stevioside extracts are typically 200-300 times sweeter than other natural flavours.

• When combined with other foods, stevia is said to enhance the true flavours of that recipe.

• In its raw, natural state, the stevia leaf contains over 100 phytonutrients.

• Stevia does not raise blood sugar levels.

• Stevia is carbohydrate and calorie free.

• Stevia will not promote tooth decay.

Marva Ward is a Certified Nutritional Practitioner (CNP) and works for Puresource as the National Product Educator for the NOW brand of supplements in Canada.

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 35

autumn Edition 2016.qxp_august/Sept 2015 2016-10-06 12:51 aM Page 36