Healthy Directions April/May Ontario 2013

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April/May 2013

FREE!

HEALTHY DIRECTIONS

VITAMIN D FOR CANCER 20

Enrich and Empower Your Life!

GREEN CLEAN KNOW-HOW 14

SEE NATURAL NIAGARA 26

10 The Raw Truth Reasons to Stop Cooking Meals page 8

Raw Cuisine:

SESAME, HEMP AND CARROT SLAW page 10

www.HealthyDirections.ca health and eco news | events | prizes

W e b R e l a u n c h A p r i l .1. 2 013

Calcium Rich Foods for Strong Bones page 6

Ho l a! TORTILLA SOUP 13

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Recent studies have shown that many people do not receive enough vitamin D in their daily lives. Our bodies can make vitamin D3, but only when our skin is exposed to sunlight under the proper conditions. This production is dependent on the season, where we live and the time of day. Even using sunscreen drastically reduces the body’s production of vitamin D. Medical studies continue to show the importance of adequate vitamin D intake for good health. Carlson Vitamin D soft gels are a great way to ensure that you and your loved ones receive the vitamin D you need.

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APRIL/MAY 2013

In This Issue: CANCER CONNECTIONS

Real-Life Prevention and Strategies 12

10 REAL-LIFE STRATEGIES

Holistic Cancer Prevention 20

THE VITAMIN D PROMISE

Prevention Potential

18

NATUROPATHY

A Natural & Scientific Approach 30

WHAT ARE MY OPTIONS? Natural and Integrative Cancer Care

FOOD PASSIONS Igniting the Senses 10

Sesame, Hemp and Carrot Slaw Pesto, Carrot & Parsnip Fettucini

ECO LIVING

Green Lifestyle Tips 24

GREEN CLEAN HOW-TO Avoid Chemicals in the Home

NATURAL BEAUT Y Beauty from Within 22

Travel and Explore 26

13

SEE NATURAL NIAGARA Fall for this Health Oasis

BONE HEALTH

16

STRONG HEALTHY BONES

A TASTE OF BURMA

HEALTHY STARTS

Join the Journey to Better Health 8

10 REASONS TO STOP COOKING

The Raw Truth 18

SPRING ALLERGIES

28

HOMEOPATHY

34

A Natural Approach

Is Your House Making You Sick?

Beating Osteoporosis

HEALING HERBS

10

Kachin Pounded Beef with Herbs Mimi’s Bean Soup with Tender Leaves

Building a Strong Foundation 6

THE SOUP’S ON SIMMER

Tortilla Soup Hot & Sour Soup

DISCOVER GLA Beautiful Skin Begins Within

GREAT DESTINATIONS

EAT RAW, EAT WELL

34

BOROJO

Amazonian Fruit of Love

Nature’s Gifts 32

AYURVEDIC SHATAVARI

Essential Women’s Health Herb

4 EDITOR’S NOTE 5 OUR CONTRIBUTORS 24 HOT OFF THE SHELF 31 NATUROPATH LISTING GUIDE 33 COURSES GUIDE 33 CLASSIFIEDS

16 HEALTHY DIRECTIONS April/May 2013 3

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HEALTHY DIRECTIONS ONTARIO EDITION April/May 2013 Vol. 14 No. 2 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life.

Cover Photo Colin Erricson (www.robertrose.ca) Editor Charleen Wyman char@healthydirections.ca Contributors Ellen Simone, BPHE, HD, ND, Cherie Soria & Dan Ladermann, Douglas McNish, Linda L. Brown, BA, ND, R.BIE, Pam Reiss, Nicola Kempinska, BKin, BA, ND, Naomi Duguid, Ellen Simone, BPHE, HD, ND, Greg Anderson, Lorna R. Vanderhaeghe, MS, Jim Diodati, Mayor of Niagara Falls, Raisa Weisspapir, HD, DHMS, (Europe MD), Paul Hrkal, ND, Swapna Shah, B.AM.S. (Ayurveda MD), 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, features, recipes and more: www.HealthyDirections.ca Look us up at: Healthy Directions Magazine

EDITOR’S NOTE W

hile no sure-fire, easy cure or prevention plan for cancer exists, there are many real-life, everyday strategies that can help put the odds in your favour. Reducing harmful substance exposure, diet improvements, taking vitamin D and addressing emotional issues can all contribute to improved wellbeing and lower risks. This issue our writers focus on a variety of easy to follow, researched anti-cancer approaches. We also offer more cancer news and connections on our new interactive website at: www.HealthyDirections.ca.

As the warmer weather approaches, here’s how to have one of the greenest lawns on the block and be proud of it.

Make it eco-friendly! By not using cosmetic pesticides (pesticides for home lawn and garden use) it can be a luscious, bright vibrant green and “Green”.

The link between chemical exposure and cancer dates back as far as the mid 1600’s with Italian occupational physician Bernardino Ramazzini describing examples of occupationally-induced cancers in De morbis Artificum Diatriba (“Disease of Workers”).

Today, research is on-going on hundreds of potentially harmful substances at work and home. The Canadian Cancer Society posts an updated list of these substances along with environmental risks at: www.cancer.ca.

Cosmetic pesticide use bans first in Quebec in 2006 and then in Ontario in 2009 have contributed to reduced cosmetic pesticide use in those provinces. According to Environment Canada statistics, across Canada, 15% of Canadian households with a lawn or garden used chemical pesticide in 2009 (when the statistics were last updated), compared to 31% use in 1994. Lobbying efforts to reduce cosmetic pesticides continue in BC and Alberta, where usage rates still remain high. View the statistics at: www.ec.gc.ca.

Why wait for a ban? Interested in getting your lawn “Green” but don’t want to let the dandelions win the war this year? Consider: aeration, dethatching, over-seed, frequent mowing, composting clippings or allowing them to fall to mulch the soil, putting nematodes to work (microscopic worms) to enrich and patrol the soil, corn gluten, drought resistant grasses like fescue or buffalo grass, or landscaping with native plants adaptive to the environment. Make your neighborhood a safe haven for kids, pets and the planet.

Last but not least, Healthy Directions is excited to announce the relaunch of our website as a daily, natural health resource. Read current health and eco news, features, recipes, follow events, win prizes and more. I invite you to visit: www.HealthyDirections.ca.

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year 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.

4 HEALTHY DIRECTIONS April/May 2013

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OUR CONTRIBUTORS Lorna Vanderhaeghe, MS is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

Health and wellness writer renita rietz has spent over a decade researching nutritional strategies to increase the innate rejuvenative capacity we all possess by harnessing the pharmacologic and phytotherapeutic potential of indigenous foods and plants.

Cherie Soria is the coauthor of Raw Food For Dummies®. She has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly twenty years. Dan Ladermann is the coauthor of Raw Food For Dummies®. He is a Certified Hippocrates Health Educator and raw vegan nutrition instructor.

Together, Cherie and Dan own and operate Living Light International.

paul Hrkal, ND is a board certified Naturopathic physician. Hrkal has a special interest in the application of advanced functional and nutritional medicine in cancer care, brain health and chronic pain. He currently is a medical advisor for Advanced Orthomolecular Research and maintains a clinical practice in the Mississauga area at an integrative health clinic. nicola Kempinska, BKin, BA, ND is a licensed Naturopathic Doctor practicing family medicine, with a special interest in Anti-Aging & Longevity Medicine, Women’s Health, and Pain Management. Her aim is to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. She practices out of Cedar Springs Medical Centre in Burlington.

HEALTHY DIRECTIONS April/May 2013 5

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HEALTHY STARTS

Beat Osteoporosis, Keep

Strong, Healthy Bones for Life

By Ellen Simone, BPHE, HD, ND At around age 40 bone loss naturally begins to occur and maintaining strong, healthy bones is crucial to preventing osteoporosis. Osteoporosis is a medical condition where bones become thin, brittle and porous due to loss of protein and mineral content; calcium in particular. Osteoporosis is characterized by reduced bone strength making them increasingly fragile and prone to breaking. In older adults, falls and broken bones can significantly decrease one’s quality of life.

WHAT INCREASES THE RISK OF DEVELOPING OSTEOPOROSIS? • • • • • • •

Genetics and family history of osteoporosis Decreased estrogen levels in women once they transition to menopause Cigarette smoking and alcohol intake Diets low in calcium Vitamin D deficiency Lack of exercise Prolonged use of certain medications

TIPS TO MAINTAIN STRONG, HEALTHY BONES FOR LIFE Exercise: Aim to exercise 30 minutes per day, five days per week and include weightbearing and strength training exercises, such as, weight lifting, running, climbing stairs, dancing, yoga, and aerobics. Ensure you choose exercises at an intensity level appropriate for your abilities. The force exerted on the muscles and joints triggers your body to strengthen bone.

Avoid alcohol and cigarette smoking: These lifestyle behaviours are correlated with reduced bone density and increased risk of osteoporosis.

Avoid cola drinks: The phosphoric acid in these drinks binds to calcium preventing absorption. They also increase the acidity of the blood and cause calcium to be released from the bones to neutralize the acid.

Get some sun: 20 minutes of exposure to sunlight, avoid peak hours 11 am to 3 pm, will increase skin’s production of vitamin D. You need vitamin D to absorb calcium into bone.

Vitamin D supplementation may be necessary during the winter months.

Incorporate calcium-rich foods into your diet: Dairy products do contain calcium however if you are vegan or have a food sensitivity to dairy there are a variety of other foods to choose from that are rich in calcium including: soy milk, soy beans, tofu, oatmeal, broccoli, kale, arugula, oranges, figs, sardines, salmon, white beans, sesame seeds and sunflower seeds.

6 HEALTHY DIRECTIONS April/May 2013

WHEN SHOULD I START CALCIUM SUPPLEMENTS? Taking a multivitamin which contains calcium is a great way to increase your daily calcium intake. If you have been diagnosed with osteopenia (reduced bone density) or osteoporosis, taking a higher dose calcium supplement can be beneficial to maintaining strong bones and preventing further bone loss.

Calcium supplements are not all the same, some forms are more easily absorbed than others. Also, calcium alone is not enough. It is recommended that calcium be combined with magnesium, vitamin D and other microminerals such as boron, strontium, vitamin K2, copper, manganese and zinc to optimize absorption and deposition into bones.

When it comes to supplementation, always speak to your health care provider to see if calcium supplementation is right for you. Ellen Simone, BPHE, HD, ND practices at Alta Vista Chiropractic & Massage Clinic and Somerset Health and Wellness Centre.

She welcomes you to work with her under a holistic view of health which encompasses the understanding that the mind and body are connected to sustaining long term health and wellness. Phone: 613-731-5775 Visit: www.drellensimone.com

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HEALTHY STARTS

10 Reasons to Quit Cooking Your Meals The Raw Truth

By Cherie Soria & Dan Ladermann Most people don’t think of cooking their food as a bad thing. Chances are, you love baked potatoes, green bean casserole, glazed cooked carrots, and much more.

Sure, you’re game for the occasional salad and veggie tray with dip, but the thought of switching to a raw foods-only diet sounds pretty radical. What would you eat, exactly?

Would your diet be balanced? Would you be getting proper nutrition?

Well, it might be worth your while to think outside the box (or the skillet). There are a lot more compelling reasons to go raw than you might think! All raw foodists have personal stories about how raw foods helped them lose weight, heal, gain more energy or mental clarity, look better, feel better, or achieve some other benefit or goal. This diet has even attracted celebrities including Demi Moore, Sting, Madonna, and Woody Harrelson.

If you’re totally unfamiliar with the raw food lifestyle, it essentially means that you eat fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, many of their nutrients are lost. You can go totally raw if you’d like, or you can 8 HEALTHY DIRECTIONS April/May 2013

simply incorporate more raw foods into your existing meal plan to experience the benefits.

LOOKING AND FEELING BETTER Most people report improved health and general well-being within weeks of switching to a raw food lifestyle. The nutrient-rich raw diet is high in antioxidants, phytochemicals, vitamins, minerals, fiber, and healthy fats (such as omega-3 fatty acids), so it maximizes health and vitality.

Raw foods are available in abundant variety and present delicious food choices, especially compared to diets that focus on calorie restriction and deprivation.

Temporary diets are often very unhealthy and doomed to failure because people cannot maintain the regimen as a lifestyle.

However, the raw diet is abundant with fresh produce as well as nuts, seeds, grains, and legumes.

REDUCING HEALTH RISKS AND HEALING THE BODY The facts are indisputable: A raw plantbased diet leads to lower risk of heart

disease, cancer, diabetes, high blood pressure, rheumatoid arthritis, and obesity.

As opposed to people who eat other types of vegetarian diets (including lacto, lacto-ovo, and even cooked vegan), people who eat a raw vegan diet are less prone to obesity, coronary disease, high blood pressure, cancer, and type 2 diabetes.

AVOIDING PREMATURE AGING AND PROMOTING LONGEVITY Many raw foodists look twenty years younger than people of the same age who eat cooked foods. This youthfulness is due in part to the nutrient density of raw foods, which are rich in antioxidants, phytonutrients, and vitamins that protect the body from free radicals, which attack healthy cells. People who are well nourished tend to feel good and maintain a healthy body weight well into their golden years.

ACHIEVING AN IDEAL BODY WEIGHT Many people believe that the body continues to feel hungry until nutrient needs are satisfied. Therefore, even if you eat

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enough calories to fuel your body, you’re still hungry—for nutrients! In this situation, your metabolism slows down, you stop burning fat, and you crave more food.

The fast-food industry is in business to provide people with lots of opportunities to eat sugary and fatty foods, and many people are addicted to these foods. But with a raw plant-based diet, you can eat all you want of fresh, ripe, and raw foods without worrying about counting calories. After eating a mostly raw diet for a few weeks, your body begins to naturally regulate how much food you need by turning off its hunger-response mechanism when you have had enough.

INCREASING ENERGY, VITALITY, AND STAMINA When the human body is well nourished, it’s healthy and active, and has an abundance of vitality. Fats, especially heat-processed oils, slow you down because they require long periods of digestion, which steals energy from your body. Light foods, such as fruits and vegetables, digest easily and leave you with energy for activity.

Also, less sleep is required when you eat foods that are fresh and light.

When you consume heavy, cooked foods, especially in the evenings, several hours of sleep time are spent digesting food rather than moving you to the deep sleep zone that’s required to reach beta levels and the dream state.

Raw foodists often report that they sleep one to three hours less and still have more energy than when they ate mostly cooked foods.

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EAT RAW, EAT WELL

Hemp seeds are a complete protein.

SESAME, HEMP AND CARROT SLAW

PESTO, CARROT & PARSNIP FETTUCCINI

This take on classic coleslaw has virtually all the same flavors and textures but is much more nutritious, because the healthy fats in the hemp seeds and hemp oil are much better for you than those contained in generic store-bought mayonnaise. This can serve as a crunchy addition on top of a green salad or as a meal on its own.

This dish is a great way to get as many healthy ingredients into your body as possible without having to sacrifice any of the things you love. The softness of the root vegetables makes it reminiscent of traditional al dente pasta.

INGREDIENTS

3 large carrots, peeled 3 large parsnips, peeled 1 tbsp cold-pressed (extra virgin) olive oil 1⁄4 cup freshly squeezed lemon juice, divided 11⁄2 tbsp fine sea salt, divided 3⁄4 cup cold-pressed hemp oil 1⁄2 cup raw shelled hemp seeds 3 cloves garlic 3 cups chopped fresh cilantro leaves

3 cups shredded carrots 1 cup shredded red cabbage 1⁄4 cup cold-pressed hemp oil 3 tbsp freshly squeezed lemon juice 1⁄2 tsp fine sea salt 1⁄4 cup chopped parsley leaves 3 tbsp sesame seeds 3 tbsp raw shelled hemp seeds 2 tbsp caraway seeds 2 tbsp finely grated lemon zest

DIRECTIONS

DIRECTIONS In a bowl, toss together carrots, red cabbage, hemp oil, lemon juice Excerpted from and salt. Set aside for 15 to 20 Eat Raw, Eat Well minutes, until softened. Add parsley,

by Douglas McNish sesame, hemp and caraway seeds © 2012 Robert Rose Inc. www.robertrose.ca and lemon zest and toss well. Taste May not be reprinted for seasoning, adding more salt if without publisher permission. necessary. Serve immediately.

Photo credit: Colin Erricson

10 HEALTHY DIRECTIONS April/May 2013

INGREDIENTS

Using a vegetable peeler, peel carrots and parsnips into long, thin strips, dropping into a bowl as completed (a Y-shaped, slingshot, vegetable peeler works best). Add olive oil, 1 tsp (5 mL) lemon juice and 1⁄4 tsp (1 mL) salt and toss until vegetables are well coated. Set aside for 10 minutes, until softened.

In a food processor fitted with the metal blade, process hemp oil and seeds, garlic and remaining lemon juice and salt, until somewhat smooth but the hemp seeds retain some texture. Add cilantro and process until chopped and blended, stopping the motor once to scrape down the sides of the work bowl. Add pesto to fettuccine, toss well and serve.

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When nutrient- and water-deficient foods (including pasta, pizza, and other fare that’s laden with hydrogenated, saturated, and cooked fats and salt) are replaced with nutrient-dense whole plant foods and healthy fats, brain function improves.

REDUCING COLDS, FLUS, AND ALLERGIES Most raw foodists find that their diet reduces or even eliminates their respiratory problems, colds, flus, and allergies. A raw diet is especially great for people who are intolerant of dairy, wheat, and soy because raw foods have virtually no hidden ingredients. Apples and carrots, for instance, are dairy- and lactose-free, wheat- and grain-free, soy-free, egg-free, and even corn-free.

NO MORE DIRTY POTS AND PANS Hallelujah! A raw diet frees you from cooking! And raw food preparation is (for the most part) quick and easy with meals that are a breeze to clean up. No greasy stoves, hot ovens, or fryers. Of course, any gourmet food takes time to prepare—raw foods included. But you can make satisfying raw meals without a lot of fuss. A knife and a blender are all that’s required to whip up smoothies, soups, sauces, and even desserts in a flash. And if you spend just one day a week making foods for the pantry and fridge, you can ensure that food prep is quick and easy for the rest of the week.

DEMONSTRATING KINDNESS TO ANIMALS Although some raw foodists do consume small amounts of meat and fish, we recommend following a raw vegan diet, which includes only plant foods. When all of your recipes are vegan, no animal suffering is involved.

PROTECTING THE ENVIRONMENT A raw lifestyle supports sustainable farming, creation of healthy topsoil, protection of watersheds, and reduction of your carbon footprint. Moreover, raw food, when purchased in its natural state, contains little to no packaging; it’s packaged by nature. Cooked and processed foods in cans, plastic containers, and plastic-coated boxes add to the volume of hazardous waste. Cherie Soria is the coauthor of Raw Food For Dummies®. She has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly twenty years. Dan Ladermann is the coauthor of Raw Food For Dummies®. He is a Certified Hippocrates Health Educator and raw vegan nutrition instructor.

Together, Cherie and Dan own and operate Living Light International. Visit HealthyDirections.com for two recipes from Raw Food for Dummies®, Better-Than-Eggs Salad Sandwich and Green Burrito.

Raw Food For Dummies® (Wiley, December 2012, ISBN: 978-0-471-77011-4, $19.99) is available at bookstores nationwide, major online booksellers, or directly from the publisher by calling (877) 762-2974.

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10

Real-Life Strategies for

Cancer Prevention

By Linda L. Brown, BA, ND, R.BIE As a 5-year survivor of cancer, and having healed myself naturally, without chemo and radiation (with the support of a lot of great holistic practitioner colleagues), I have spent a great deal of time working to keep myself healthy and cancer-free and to prevent recurrence. I've learned a lot along the way, and from my own experience, I'd like to share my strategies to strengthen your body and soul against cancer:

FOOD

1

3

Minimize wheat, sugar, caffeine – which irritate the system, weaken the immune system, and contribute to acidity. By removing these from your diet, you may start to feel a new energy that you hadn't felt before.

EMOTIONS

4

5

7

Address Anger – towards yourself, your childhood, your parents, your workplace, and anyone else in your life.

Suppressed anger can bubble up and boil over into illness.

This includes: resentment, frustration, and hatred.

Conquer Your Fears – fear keeps you stuck, and we often attract the things we are most afraid of. Conquer your fears and be free!

12 HEALTHY DIRECTIONS April/May 2013

to you and what isn't. Don't be stepped on. Voice what's important to you. You are in charge of your life.

Quality Sleep – go to bed relaxed, early, and EMF (electro-magnetic field) – free. That may mean no TV, tweeting or checking emails right before bed. Go to sleep in the complete dark and without cell phones buzzing all around you. EMF's can severely affect your sleep.

8

Bodywork – helps calm your body, and your mind.

9

Meditation/Spiritual Practice – it's important to have a

Eliminate Food Intolerances – to decrease inflammation in the digestive tract, and subsequent stress to the immune system. Testing is useful to find out what those intolerances may be.

Maintain healthy boundaries – know what's acceptable

STRESS

Eat a lot of fresh, delicious, organic fruits and vegetables – rich in nutrients and anti-oxidants, with juicing every day. Super foods such as wheatgrass and blue-green algae are powerful additions to that list.

2

6

10

Massages and acupuncture all benefit your circulation and energy flow, while decreasing the effects of stress.

Schedule a regular treatment, once a month, or more.

Look forward to it and feel good about it.

spiritual practice of some form, and there are so many to be drawn to. Find something that feels right for you, and practise regularly.

Self-Healing Therapies – empower yourself through knowing that you can make a huge impact on your own health and future. Many very simple therapies, like EFT (Emotional Freedom Technique) can do wonders in the selfhealing of stress, emotions and physical symptoms.

It's never too early to develop good habits to boost your body naturally. Start now, and your body will forever thank you. Linda L. Brown, BA, ND, R.BIE is a Naturopathic Doctor, BodyTalk Practitioner, EFT Practitioner, and Registered BioEnergetics Practitioner, practising in Vaughan since 2001. www.WoodbridgeNaturopath.com

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THE SOUP’S ON SIMMER TORTILLA SOUP The lime juice and cilantro give this soup an amazing fresh flavor. For a vegetarian alternative, leave out the chicken breast and add some shredded cheddar cheese and sour cream.

INGREDIENTS two 7-inch flour tortillas, vegetable spray 1 small red onion, peeled and finely chopped 1 large jalapeño pepper, seeded, cored and finely diced 2 Tbsp olive oil, 1–2 cloves garlic, crushed 2 tsp ground cumin Excerpted from 1 tsp salt, 1/4 tsp black pepper Soup: A Kosher 5 cups stock Collection 1 cup canned diced tomatoes (Whitecap Books) 1/2 lb boneless, skinless chicken breasts,

by Pam Reiss cut into 1/2-inchcubes Photos by Chris 1 can black beans, rinsed and drained Freeland from Soup: A Kosher 3/4 cup frozen corn kernels Collection 1 Tbsp fresh lime juice (Whitecap Books) 1 tsp hot sauce 2 Tbsp cilantro (firmly packed), chopped

DIRECTIONS Preheat the oven to 350°f (180°c).

Spray both sides of the tortillas lightly with vegetable spray, then cut into 1/4-inch by 1 1/2-inch (5 mm by 4 cm) strips. Spread the strips in a single layer on a parchment-lined baking sheet and bake for 4 to 6 minutes, until crisp and lightly browned.

Over medium-low heat, sauté the onion and jalapeño in olive oil for 5 to 8 minutes, until soft. Add the garlic, cumin, salt and pepper and cook another 30 seconds, stirring constantly. Add the stock and tomatoes, bring to a boil, covered, over high heat.

Reduce heat and simmer for 15 minutes.

HOT & SOUR SOUP

Add the chicken and beans, cook 2 minutes and add the corn. Cook another 3 to 5 minutes, until the corn is warmed through and the chicken is fully cooked.

Add the lime juice and hot sauce just before serving. Top each bowl with the cilantro and baked tortilla strips.

DIRECTIONS

Rinse the dried shiitake mushrooms well and put them in a bowl. Pour the boiling water over them and 1/4 oz dried shiitake mushrooms set aside, covered, until cooled. When cool, take them 1 cup boiling water out of the water. If the mushrooms are whole, take off 1 small carrot, cut into matchsticks the stems and discard, then slice caps into thin strips.

4 cups vegetable stock Slowly pour the remaining mushroom water into 1 cup bean sprouts the soup pot, being careful to leave any residue in the 1/4 lb firm tofu, bottom of the bowl. Add the carrot and stock to the cut into 1/4-inch cubes pot, cover and bring to a boil. Once boiled, turn the 1/8 cup bamboo shoots heat down, simmer gently. Add the bean sprouts, 1/8 cup water chestnuts, matchsticks rehydrated mushrooms, tofu, bamboo shoots, water 2 Tbsp | 30 mL soy sauce chestnuts, soy sauce, sambal oelek and black pepper 1 1/2 tsp sambal oelek (chili sauce) and simmer 1 to 2 minutes.

1/4 tsp black pepper In a separate bowl, whisk together the cornstarch 3 Tbsp cornstarch Excerpted from and cold water. Pour into the soup and mix well.

Soup: A Kosher 1 cup cold water Allow the soup to cook another 1 to 2 minutes, until Collection 2 eggs thickened.

In another bowl, whisk together the eggs (Whitecap Books) 1 Tbsp toasted

by Pam Reiss and sesame oil. In a slow, thin stream pour the sesame oil mixture into the soup and wait for 10 seconds before 3 Tbsp rice wine vinegar stirring.

Add the vinegar. Garnish with the onions.

1–2 green onions (scallions), sliced thin

INGREDIENTS

HEALTHY DIRECTIONS April/May 2013 13

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ECO LIVING

Avoid Chemicals in the Home

Green Clean

By Nicola Kempinska BKin, BA, ND

The buzz in the air around springtime often seems to focus around detoxifying your body and spring-cleaning your home.

People start to feel ‘alive’ again after a winter of hibernation, and want to rejuvenate themselves and where they spend their time. To start fresh this spring, why not take some simple steps to clear out the chemicals, both within our bodies and our homes.

Nowadays, the average person spends around 90% of their time indoors, and studies show that the air we breathe indoors can be even more polluted than it is outdoors! Add to that the chemicals that we put on our skin each day, and we’ve got a toxic recipe with the potential to prevent us from feeling our best and even worse, possibly lead to dangerous health problems.

Take a look at this list of some of the most commonly found chemicals in cosmetics and beauty products, and the dangers they may have: Sodium laureth sulfate (SLES) – Found in many beauty products and household cleaners. The manufacturing process contaminates SLES with 1,4-Dioxane, a carcinogenic by-product.

Parabens – Found in deodorants and other cosmetics. Shown to mimic the action of female hormone Estrogen, which may promote breast tumour growth Musks – Used in many synthetic fragrances. Can accumulate in the body, showing the potential to cause skin irritation, hormone disruption, and cancer.

Phalates – Found in shampoos, fragrances, and deodorants.

Linked to birth defects in the male reproductive system and decreased sperm motility in adult men.

Methylisothiazolinone (MIT) – Used in shampoo. Thought to have the potential to cause harmful effects on the nervous system.

Touluene – Found in most synthetic fragrances. Long-term exposure has been linked to anemia, lowered blood cell count, liver/kidney damage, and negative effects on the developing fetus.

Mineral Oil, Paraffin, and Petrolatum – These are known to clog pores and create toxin build up. They also slow cellular development, which can cause earlier signs of aging, and are a suspected cause of disruption to hormonal activity.

14 HEALTHY DIRECTIONS April/May 2013

MAKE YOUR OWN CLEANING PRODUCTS Did you know that research has found that a woman’s risk of breast cancer is twice as high in those who report the most use of cleaning products and air fresheners, compared to those who rarely use them? The greatest correlation has been found with air fresheners and mildew cleaners.

Reduce your exposure to chemicals by using non-toxic products. Whenever possible, make your own products so you know what goes into them and save money in the process!

All-Purpose Cleaning Spray – Try 1 part vinegar to 1 part water. Or, for a stronger product combine 2 cups water, 1 cup hydrogen peroxide, and ¼ cup lemon juice. The key to the latter formula is to make it as you go, as hydrogen peroxide isn’t stable when diluted and will lose its effectiveness after a few days.

Drain Cleaner – Sprinkle baking soda down the drain followed by apple cider vinegar and let it bubble for approximately 15 minutes, then rinse with hot water.

Red Wine Stains – Presoak the stain with vodka, and then wash as usual to remove.

Window/Mirror Cleaner – Combine ¼ cup white vinegar with 1 litre of water. Spray and wipe clean.

Air Fresheners – Try 100% pure essential oils to freshen your home while avoiding the artificial chemical additives.

SKIN CARE There are thousands of chemicals used in your personal care products, and with skin being your largest, thinnest, and most permeable organ, whatever you apply to it can be directly absorbed into your body and enter your bloodstream.

It is actually thought that putting chemicals on your skin and scalp may be worse for you than eating them, because when you eat something the enzymes in your saliva and stomach help to break it down and flush it out of your body whereas on the skin the chemicals absorb directly into the bloodstream without a filter, heading to your organs.

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The good news is that there are plenty of natural beauty products and cosmetics available today. Sometimes the easiest thing to do is make your own personal care products – that way you know exactly what’s going into them, and have access to more whenever you run out!

All Natural Moisturizers – try coconut oil for your face and body. It’s a great moisturizer and contains potent antibacterial and antiviral properties. Try it as a conditioning hair treatment too!

All-Natural Acne Spot Treatment – you can speed up healing and prevent scarring by using oil of oregano on a breakout Put 2-3 drops in water and dab on acne spots with a cotton ball (do not use on broken skin, and make sure to wash your hands thoroughly afterwards).

All-Natural Deodorant – aluminum is commonly used in deodorants & antiperspirants and has been linked to the development of Alzheimer’s, and other health conditions. As an alternative, mix ¼ cup organic cornstarch, ¼ baking soda or arrowroot powder, and 6 tablespoons coconut oil together until smooth. Put in a jar and apply with your fingertips daily. The coconut oil is antibacterial and the baking soda deodorizes.

REDUCE CHEMICAL EXPOSURE IN YOUR BODY AND HOME •

Wait a few days before picking up your dry-cleaning, or hang it outside for a day or two before bringing it in.

Dry cleaned clothes emit chemicals right after cleaning that have been linked to cancer and neurological problems.

•

Use an air purifier – to improve your indoor air quality and reduce pollution within the home.

•

Fill your home with beautiful household plants to help filter the air and provide energizing oxygen each day.

•

Switch to non-toxic household cleaning products

•

Use homemade beauty products and natural cosmetics wherever possible

•

Eliminate the use of air fresheners & perfumes/colognes, or use 100% natural alternatives

Nicola Kempinska BKin, BA, ND is a licensed naturopathic doctor located in Burlington, Ontario. Kempinska practices family medicine, with a special interest in anti-aging medicine & longevity, women’s health, and pain management. She aims to help each patient achieve maximal health and the highest quality of life using evidence-based, individualized medical programs and treatments. To book an appointment with Kempinska call Cedar Springs Medical Centre at: (905)333-9799

HEALTHY DIRECTIONS April/May 2013 15

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A TASTE OF BURMA KACHIN POUNDED BEEF WITH HERBS INGREDIENTS

FLAVOUR PASTE

About 1 cup water 1 to 1 1/4 pounds stewing beef or boneless beef shoulder, trimmed of fat and cut into approximately 1–inch cubes 1 teaspoon ground sichuan pepper 1 scant tablespoon peanut oil or vegetable oil

1 tablespoon chopped ginger 2 teaspoons chopped garlic 2 dried red chiles, stemmed 1 teaspoon lightly toasted sichuan peppercorns 1 1/2 teaspoons salt 1/2 cup loosely packed Vietnamese coriander, coarsely torn or chopped, or substitute coriander leaves

This is one of the most unusual and delicious dishes I have ever come across. The beef is first cooked in a little water, then briefly fried to firm it up, and finally is lightly pounded to blend the herbed flavour paste into it. It sounds complicated, but it’s easy. The flavour paste includes Sichuan peppercorns, a reminder that China and Kachin State share a long border, and that there’s been trade across it for centuries. In Myitkyina, people told me that they refer to Sichuan pepper as Kachin pepper. The result is meltingly tender beef, seductively warming and deeply flavoured.

16 HEALTHY DIRECTIONS April/May 2013

Excerpted from Burma. Copyright © 2012 Naomi Duguid. Published by Random House Canada, an imprint of the Knopf Random Canada Publishing Group, which is a division of Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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DIRECTIONS Pour 1/2 inch of water into a wok or wide pot, add the beef and Sichuan pepper, and bring to a boil. Cook at a low boil until the meat is tender, 20 to 30 minutes, decreasing the heat gradually as the water evaporates. There should be very little liquid left. remove from the heat.

Place a heavy skillet or a wok over medium heat, add the oil, and tilt the pan to coat the cooking surface. Add the meat and cook, turning occasionally, until all surfaces have changed color a little, about 6 minutes. Set aside.

If you have a large mortar, combine the ginger, garlic, dried chiles, Sichuan peppercorns, and salt and pound and grind to a paste. Add the coriander and pound to incorporate it. Add the meat and pound to blend the flavor paste thoroughly into the

meat. (If your mortar is too small to accommodate all the meat at once, remove half the paste and then work with half the meat and half the flavor paste at a time.)

The meat will soften and break down but should not be completely pulverized.

Alternatively, mince the ginger and garlic very fine and set aside in a small bowl. Use a spice grinder or coffee grinder to reduce the dried chiles and Sichuan peppercorns to a powder. Stir the powder into the garlic and ginger, then add the salt and use the back of the spoon to blend them together. Chop the coriander fine and blend nto the flavour paste. Place the meat in a wide bowl, add the flavour paste, and use a wooden mallet or a wide wooden spatula to press and pound the flavouring into the meat. Serve at room temperature.

MIMI’S BEAN SOUP WITH TENDER LEAVES INGREDIENTS 1 cup shelled fresh butterfly beans, or substitute fresh or frozen limas 4 cups water 11/2 cups minced shallots 1/4 teaspoon turmeric 2 teaspoons fish sauce or soy sauce 1 to 2 teaspoons salt, to taste 2 cups loosely packed greens, such as coarsely chopped sorrel, sawtooth herb, nasturtium leaves, pea tendrils, and/or others of your choice A friend named Mimi introduced me to this beautiful soup. In Mimi’s garden in Rangoon, we gathered the delicate tips of a cucumber-like vine and other tender leaves. In Burma the leaves are added as much for their medicinal properties as for their flavor. Their beauty is another good reason for adding them; this is a very attractive soup to serve to guests.

DIRECTIONS Place the beans in a medium pot, add the water and shallots, and bring to a boil over medium-high heat. Add the turmeric, lower the heat to maintain a strong simmer, and cook until the beans are tender, add more hot water if needed.

If you wish, process the beans and broth to a puree before proceeding; return

to the pot. Add the fish sauce or soy sauce and salt to taste. Bring to a gentle boil, stir in the greens, and serve. Put out a chili sauce, if you wish, for guests who like to spice things up.

Excerpted from Burma. Copyright © 2012 Naomi Duguid. Published by Random House Canada HEALTHY DIRECTIONS April/May 2013 17

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HEALTHY STARTS

Natural Treatments for Spring Allergies

By Ellen Simone, BPHE, HD, ND It’s that time of year when the snow starts to melt and spring allergy season begins. It is estimated that 50 million North Americans are affected with seasonal allergies.

An allergic reaction occurs when the immune system overreacts to a benign trigger (allergen). Common springtime allergens include pollens, dust mites, animal dander and moulds.

When the immune system reacts to an allergen, it produces the molecule immunoglobulin E (IgE)1,2. IgE is responsible for the release of histamine that results in inflammation of the mucus membranes and causes allergy symptoms. Common allergy symptoms include: itching, swelling, sneezing, and excessive mucus production of the eyes, ears, nose and throat.

Naturopathic medicine offers many options in the prevention and treatment of seasonal allergies as described below:

NUTRITIONAL SUPPLEMENTS Essential Nutrients: Diets deficient in vitamins A, C, D, E and the minerals selenium and zinc have been linked to an increased prevalence in seasonal allergies. Increasing these nutrients through food or supplementation can prevent allergy symptoms by decreasing the inflammatory process of the immune system.

Quercetin, found in fruits and vegetables, can be useful in treating allergies because it inhibits the release of histamine.

Probiotics: Probiotics are supplements containing live bacteria found to be beneficial to digestive and immune health.

Lactobacillus and bifidobacterium species are the most common.

18 HEALTHY DIRECTIONS April/May 2013

Probiotic supplementation can be beneficial for decreasing the overactive immune response which causes allergies.

Omega-3 fatty acids: Omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid) have strong anti-inflammatory effects on the immune system thus, supplementation may be useful for management of allergies.

BOTANICAL MEDICINE Butterbur (Petasites hybridus): This herb is beneficial for reducing allergic rhinitis due to its decongestant and anti-histamine properties.

Eyebright (Euphrasia officinalis): This herb’s antiinflammatory actions and ability to dry up mucus are beneficial particularly for allergic eye symptoms which it is named for.

Goldenseal (Hydrastis canadensis): Traditionally known as the ‘King of the Mucous Membranes’ for its ability to treat infections of the sinuses, nose, mouth, throat, digestive and urinary tract.

Goldenseal contains the antimicrobial ingredient berberine making it a great herb for combined sinus infection and allergy symptoms.

Licorice (Glycyrrhiza glabra): Licorice decreases inflammation and soothes irritated tissues. Be cautious with licorice because it significantly elevates blood pressure.

Milk thistle (Silybum marianum): This herb, known for its beneficial effects on the liver, contains anti-inflammatory ingredients proven helpful at alleviating allergic rhinitis.

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s s

Treat the root causes of allergies, not just the symptoms.

Pineapple (Ananas comosus): Bromelain, a natural antiinflammatory, is extracted from pineapple is available in supplement form usually in combination with quercetin.

Stinging Nettle (Urtica dioica): This herb is a general tonic for mucous membranes with its anti-histamine actions and ability to dry up mucus.

TRADITIONAL CHINESE MEDICINE (TCM) AND HOMEOPATHY: TCM and homeopathy are other useful systems of medicine utilized by naturopathic doctors in the treatment of seasonal allergies. Both systems of medicine evaluate a person’s physical, mental and emotional symptoms to determine a pattern of imbalance. Using acupuncture, Chinese herbs and homeopathic remedies, naturopathic doctors restore balance to the immune system.

There are a variety of natural medicine approaches available to prevent and treat seasonal allergies. These can be used alone or in combination with conventional treatments.

Always speak to your primary healthcare provider before starting any new treatment to make sure it is right for you. Ellen Simone, ND practices at Alta Vista Chiropractic & Massage Clinic and Somerset Health and Wellness Centre. Visit: www.drellensimone.com Phone: 613-731-5775

HEALTHY DIRECTIONS April/May 2013 19

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PREVENTION

The Vitamin D Promise

By Greg Anderson, Founder of the Cancer Recovery Foundation International At current rates, one in two men and one in three women will be diagnosed with cancer in their lifetime. Breast cancer will account for the single most common diagnosis among women.

Here’s the good news: we can now prevent nearly 80 percent of all breast cancers. Not early detection or early intervention, but prevention! That is a huge promise. It’s real. It’s vitamin D. If you have followed the nutritional supplement field, you know I am required by law to say that these statements have not been evaluated by the U.S. Food and Drug Administration. Further, I am required to note that vitamin D supplements are not intended to diagnose, treat, cure, or prevent any disease. But what I can say is, do the research and decide for yourself. Here are the facts.

A BASIC UNDERSTANDING It all starts naturally with our own body’s ability to manufacture vitamin D. The single most important thing every person should know about vitamin D is that the skin naturally produces a form of it, vitamin D3 cholecalciferol (pronounced koh-luh-kal-SIF-uhrawl) – a fact that has profound implications for the human condition. Technically not a vitamin, vitamin D is actually a hormone that interacts with more than two thousand genes, about 10 percent of the human genome. Extensive research has implicated vitamin D deficiency as a major factor in the pathology of at least fourteen varieties of cancer, most notably breast and prostate cancer, as well as several other diseases.

Please understand that vitamin D is something we all need but nearly all of us lack in adequate amounts. And it’s affecting our health.

THE SCIENCE Since 2005, cancer has become the leading cause of death for people under the age of eighty-five. Cancer now accounts for nearly 20 HEALTHY DIRECTIONS April/May 2013

one in every four deaths in the United States each year. It has also become the single leading cause of death worldwide. But scientific studies suggest that about three-fourths of those cancer deaths could be avoided! Statistics show that two thirds of the deaths that occurred in 2010 alone, for example, were related to lifestyle choices, such as tobacco use, obesity, physical inactivity, and poor nutrition and therefore could be prevented.

Enter vitamin D. Science shows that vitamin D hinders inappropriate cell division and metastasis, decreases blood vessel formation around tumors, and regulates proteins that influence tumor growth. It also enhances the immune system’s ability to fight cancer and promotes the efficacy of several chemotherapeutic medicines.

In some of the most impressive research ever, studies conducted at the Creighton University School of Medicine in Nebraska have revealed that supplementing with vitamin D and calcium can reduce the risk of breast cancer by an astonishing 77 percent. This research provides strong new evidence that vitamin D is the single most effective preventive against breast cancer, far outpacing the benefits of any cancer drug known to modern science. Here’s a portion of the Creighton press release: Most Americans and others are not taking enough vitamin D, a fact that may put them at significant risk for developing cancer, according to a landmark study conducted by Creighton University School of Medicine.

The four-year, randomized study followed 1,179 healthy, postmenopausal women from rural eastern Nebraska. Participants taking calcium, as well as a quantity of vitamin D3 nearly three times the U.S. government’s Recommended Daily Amount (RDA) for middle-age adults, showed a dramatic 60 percent or greater reduction in cancer risk than women who did not get the vitamin.

The results of the study, conducted between 2000 and 2005,

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were reported in the June 8 [2007] online edition of the American Journal of Clinical Nutrition.

“The findings are very exciting. They confirm what a number of vitamin D proponents have suspected for some time but that, until now, have not been substantiated through clinical trial,” said principal investigator Joan Lappe, Ph.D., R.N., Creighton professor of medicine and holder of the Criss/Beirne Endowed Chair in the School of Nursing. “Vitamin D is a critical tool in fighting cancer as well as many other diseases.”

Research participants were all 55 years and older and free of known cancers for at least 10 years prior to entering the Creighton study. Subjects were randomly assigned to take daily dosages of 1,400–1,500 mg supplemental calcium; 1,400–1,500 mg supplemental calcium plus 1,100 IU of vitamin D; or placebos. National Institutes of Health funded the study. Over the course of four years, women in the calcium/vitamin D3 group experienced a 60 percent decrease in their cancer risk than the group taking placebos.

On the premise that some women entered the study with undiagnosed cancers, researchers then eliminated the first-year results and looked at the last three years of the study. When they did that, the results became even more dramatic with the calcium/vitamin D3 group showing a startling 77 percent cancer risk reduction.

In the three-year analysis, there was no statistically significant difference in cancer incidence between participants taking placebos and those taking just calcium supplements.

Through the course of the study, 50 participants developed nonskin cancers, including breast, colon, lung and other cancers.

Lappe said further studies are needed to determine whether the Creighton research results apply to other populations, including men, women of all ages, and different ethnic groups.

Please grasp the implications of this study. Over four years, the group receiving the calcium and vitamin D supplements showed a 60 percent decrease in cancer. When you discard the first year for margin of error, the study reveals an impressive 77 percent reduction in cancer attributable solely to vitamin D supplementation.

These astonishing effects were achieved on what many nutritionists consider to be a low dose of vitamin D. Exposure to sunlight, which creates even more vitamin D in the body, was not tested or considered. Plus the quality of the calcium supplements was likely not as high as it could have been. It was calcium carbonate and not high-grade calcium malate or aspartate.

Beyond this groundbreaking study, additional research demonstrates vitamin D to be an effective cancer preventive. The science shows women who are vitamin D deficient have a 222 percent increased risk for developing breast cancer. Numerous studies have shown an inverse correlation between breast cancer mortality and vitamin D levels—when vitamin D levels are low, cancer deaths are relatively high; when vitamin D levels are high, cancer deaths are relatively low. Today, more than nine hundred scientific studies link vitamin D deficiency with breast cancer.  Printed with permission from “Breast Cancer, 50 Essential Things You Can Do” by Greg Anderson – available at www.amazon.ca HEALTHY DIRECTIONS April/May 2013 21

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NATURAL BEAUTY

GLA for Healthy, Glowing, Spring Skin

Beautiful Skin Begins Within

Discover GLA

By Lorna R. Vanderhaeghe, MS According to New York University researchers you have about seven seconds to make an impression on someone and your skin is a big part of what people think about us. Beautiful, glowing skin tells people you are healthy and vibrant. If we look at our childhood photos we will most likely see smooth, flawless skin. Yet for many people as early as the late 20s signs of aging are apparent including fine lines and dry skin. Once a woman goes through menopause dramatic changes can occur to the skin with increased wrinkling, dryness and a dull appearance. Fatty acid deficiency is the cause of most common skin conditions from eczema, psoriasis, rosacea and wrinkles - but not just any fatty acid. Beautiful skin requires a very special essential fatty acid called gamma linolenic acid also known as GLA. GLA builds better, more beautiful skin from the inside out.

The earliest warning sign of GLA deficiency is cradle cap in infants which is a sign that mom was deficient when she was pregnant.

GLA is called "essential" because we have to get it from the food we eat. Sadly the North American diet is made up predominantly of bad fats from red meats and processed foods devoid of "good" fats. And even if you eat well, to make matters, an 22 HEALTHY DIRECTIONS April/May 2013

enzyme called the delta-6-desaturease enzyme is often impaired which means you can't make the good fats like GLA from the foods you eat - the only way to get this important fatty acid is from a bottle.

Younger looking skin in a bottle is something your dermatologist most likely won't tell you about. GLA is found in borage oil (20 to 24%) and to a lesser extent evening primrose oil (8 to 10%). Fish and flax oil do not provide GLA. Consuming GLA oil is the fastest way to gorgeous skin.

Some of the common reasons why the enzyme in the body that makes GLA does not work are low thyroid, viral infections, diabetes and prediabetes, menopause, aging, sugar consumption - on average we eat 150 lbs of sugar per person per year; a deficiency of vitamins C, B6, B3, zinc and magnesium.

THE SECRET TO GLOWING, YOUTHFUL SKIN In one study researchers had younger women take GLA oil supplements orally and in less than 60 days, their skin was not losing as much moisture. And over a third of those who started the study with skin rashes and irritation had none. Plus GLA oil reduced dry

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skin and made their skin glow. Just think if we started as children taking GLA oil we may not wrinkle at all. Make sure your GLA oil supplement delivers a high amount of GLA (500mg per serving). Many GLA supplements just list the total oil content and you have to read the fine print for the amount of actual GLA.

GLA, MENOPAUSE AND SKIN In women who have gone through menopause the enzyme that converts fatty acids from our food into GLA no longer works. We have learned that GLA is the main component of beautiful skin. GLA makes your skin luminescent, dewy and glowing. The inability to make GLA after menopause is the reason why many menopausal women notice their skin becomes dull and wrinkled so quickly once the menstrual cycles have stopped. Without sufficient GLA the skin becomes dry, rough and wrinkled. To return your skin to its youthful glow after menopause we must supplement with GLA. GLA also reduces inflammation in the skin associated with rashes and rosacea which are also common in menopausal women.

GLA, ECZEMA AND SKIN RASHES Not only is GLA important to prevent and treat wrinkled, dry skin but GLA helps to maintain the stability and fluidity of the natural water loss barrier in our skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, cradle cap, acne and dry skin occur when we are deficient in GLA. GLA is vital for keeping skin cells moist and strong improving the protective function of the skin. Sixty patients given 500mg of GLA per day for eczema had a 90% improvement over 12 weeks.

Eczema is a common problem in infants and children GLA is safe for all ages without the side effects seen with steroid creams. During pregnancy moms need extra GLA to ensure the baby does not become deficient. Cradle cap and infant eczema or dry crusts on the skin that occur on the scalp, face, armpits, chest and groin area can be treated with topical GLA oil. One study including 48 infants with dermatitis were given twice daily topical applications of GLA oil for 6 weeks with complete relief. One teaspoon of GLA oil containing 500mg of GLA should be applied twice a day.

GLA AND SUNBURN GLA also reduces the inflammation in the skin caused by the sun's UV light. A Scandinavian study showed that when people took GLA oil supplements it significantly reduced the effect UV light had on their skin. It took longer for their skin to turn red and burn. For those of us who do not like the ingredients in sun screen enhancing our skin's ability to ward off the sun's rays is a plus.

We are spending billions of dollars annually on cosmetic treatments yet the solution for beautiful skin can be found in a bottle of GLA oil. Lorna Vanderhaeghe, MS is Canada's leading women's health expert. She is the author of 12 books. Visit her informative website at www.hormonehelp.com for FREE books and more.

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–Travel & Explore

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Scandinave Spa Blue Mountain The award-winning Scandinave Spa Blue Mountain is renowned for the outdoor Scandinavian Baths experience. Guests spend hours soaking whilst enjoying the serenity of the surrounding natural environment. The year-round experience offers Registered Massages, Getaway Packages & a delicious Bistro. Open daily from 10am-9pm. Blue Mountains, Ontario www.scandinaveblue.com 705-443-8298 ext. 204152

Scenic Caves Nordic Centre Scenic Caves Nordic Centre located on the Niagara Escarpment high atop Blue Mountain, offering panoramic views of Georgian Bay. Reconnect with nature and get outdoors to explore 27 kms of cross country skiing and 8 kms of snowshoe trails for all levels. Hike across the 420’ Suspension Bridge. www.sceniccaves.com, 705-446-0256 Great Destinations Guides: Word ads are 30 words for $90.00, or a logo with 50 words for $200.00. healthydirections@rogers.com

1-877-276-1849 26 HEALTHY DIRECTIONS April/May 2013

Fall for Health Oasis Niagara

Experience Natural Niagara

By Mayor Jim Diodati, Niagara Falls, Ontario I bet you didn’t know that Niagara Falls, Ontario is one of the most health-filled places in Canada. Oh, you didn’t? Well, let me tell you why a visit to Niagara Falls is good for your health!

Not only is Niagara Falls home to nearly 50 kilometers of outdoor recreational trails spanning the entire city and the length of the Niagara River in Niagara Falls, it is home to some of the most scenic views in all of Canada! From vistas high atop the Niagara River in the Niagara Glen, to the picturesque Niagara Escarpment and the awe-inspiring Niagara Falls, I dare you not to take a picture with your phone if you’re out for a walk around here. An invitation to “take a hike” in Niagara Falls has a whole new meaning! From the Bruce Trail, Millenium Trail, to the Laura Secord Commemorative Trail and more, there are hundreds of ways to enjoy the scenery in a healthful, mindful way that puts you right in the midst of nature and right next to natural wonders that inspire!

In fact, one of the greatest benefits of healthy living in Niagara is that it can be seamlessly combined with having fun! An afternoon bike ride or trail hike can easily be accompanied by a family-friendly lakeside picnic where you could perhaps “go fly a kite,” or take a dip at one of our area beaches and “go jump in a lake!” All joking aside, your scenic outdoor adventure could be capped off with a delectably fresh culinary experience at any one of our fine home grown and locally established restaurants with a farm-to-table culture.

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www.inht.ca

Train to be a Registered BioEnergetics Practitioner.

Expand the reach of your practice Discover the life changing affects of BIE Some of the most renowned Canadian chefs and those that are front and centre on the world’s stage are coming here to help advance the slow food movement. Farming where the earth is rich, seasonally harvesting ripe and ready foods and serving up creative and inspiring dishes that delight the senses in a natural, healthy way is what makes Niagara a culinary hub. Chefs like Jamie Kennedy, Anna Olsen and Massimo Capra all have Niagara ties and those and many more have inspired our good taste!

Not convinced yet? Well, how about this for amazing… There’s even more to the health of Niagara Falls than meets the eye, or the taste-buds. The Falls itself produces some of the highest concentrations of naturally occurring negative IONS in the world.

These healing blockbusters are sought after in medical practices over much of the world in Europe and throughout the Eastern globe. You will be amazed with the vast and varied healing properties, sense of well-being and vitality they produce. From asthma to kidney ailments from heart disease to cancer, negative IONS have been praised for their ability to repair, heal and prevent disease in a massive way. So if you haven’t been here in a while… come and breathe it all in!

How else might you enjoy, relax or inject a little soulful healing in Niagara Falls? Well, a little known fact about us is that we are the home to an all-natural salt room; a therapeutic respiratory healing treatment based in speleo / halotherapy. In this salt room, a microclimate is created which is known to be highly effective against many types of respiratory, heart, cardiovascular, and dermatological conditions. Salt healing therapy has been used in Europe for more than 50 years and is alive and well here in our city!

We also boast a multitude of certified wellness centres and luxury spas that offer therapeutic healing, registered massage therapy and acupuncture just to name a few. From Five Lakes Spa Aveda, to Senses, Serenity and Elements Spas, there is something for everyone’s taste in “R&R.” We have become such a hub of wellness, health and recreation that sporting and outdoor events are seeking out Niagara Falls as the location for their next big event. The great Grandfondo Bike Race will see a start in Niagara Falls on September 14, 2013, having come from incredible locations including Vancouver and Banff. The famed Clarkson Cup of Hockey was held in Niagara Falls in 2012 (also known as the “Stanley Cup” for women’s hockey).

There is truly a multitude of healthy activities taking place here.

Perhaps the next retreat, convention or sports event for you or your children will be held here. When it is, I invite you to stay for a while with the family and to enjoy a healthy getaway and take it all in.

Learn more at www.inht.ca The Institute of Natural Health Technologies 1200 Speers Rd. East, Unit 29 Oakville, ON

Call for a Registered BioEnergetics Practitioner in your area 1(877) 393-7700

What others are saying about BIE BIE has given me back quality of- life. I recommend it to all patients.

Dr. David Gohn D.C.

I am now able to eat foods that I couldn’t eat before.

Dr. Daniel Wilhelmus D.C.

I no longer have headaches that I was plagued with for so many years.

L.Cooper, Registered Nurse

I cannot believe how simple and effective the BIE method is.

Dr. Liliana Mitrea M.D. (Eur), N.D.

The Institute of Natural Health Technologies

Congratulations to the following individuals and businesses for their recent receipt of an Ontario Organic Award.

Outstanding Horticultural Producer: Cherryvale Organic Farm, Andrew Miller Outstanding Grain Producer: Hack Farms, Uli Hack Outstanding Dairy Producer: Yeandle Farms: Jeff Yeandle & Bob Gilroy Outstanding Processor/Value-added: Frogpond Farm (Winery), Jens Gemmrich Outstanding Direct Farm Marketing: Cedar Down Farm, Jeff Boesch & Leslie Moskovits Outstanding Retailer: The Stone Store Organic Innovation Award: PineHedge Farms, Josef Heinzle Education Award: Martha Gay Scroggins Volunteer Award: Fran & Tony McQuail, Meeting Place Organic Farm Lifetime Achievement Awards (2): Dave Reibling & Lawrence Andres The Ontario Organic Awards are proudly organized and hosted by the Organic Council of Ontario.

www.organiccouncil.ca HEALTHY DIRECTIONS April/May 2013 27

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HOMEOPATHY

Is Your House Making You Sick?

Eliminate Indoor Triggers

By Raisa Weisspapir, HD, DHMS, MD (Europe) After a long cold snowy winter, we all enjoy the sunshine and warm days. Keeping the house warm all winter is nice, but who can imagine how much toxic and irritating substances might build up! Dust, smoke, mold, dander and other invisible allergens could be trapped in our houses.

By keeping windows closed, we do not maintain good ventilation and good air circulation during the winter. The lack of ventilation and build-up of indoor air pollution might cause various health problems for the entire family. It may trigger asthma, allergies, fatigue, eye and throat irritation, chronic ear infections, and eczema.

Some examples of indoor pollutants are gasses and fumes.

When something burns inside the house – in gas furnaces, stoves and water heaters, coal and wood-burning fireplaces and candles, there is the potential for serious pollution. Poor ventilation and lack of oxygen can create dangerous gases like carbon monoxide, or nitrogen dioxide. If you have an attached garage, warming up your car produces exhaust that can easily seep into your house.

Paint, solvents, cleaner fumes, hairspray, air fresheners and dry cleaners are just some examples of fumes we are pumping into our houses. Another big problem is dust and dander.

Dust makes up a unique group of particulate pollutants. It can come from outside and be composed of silica, asbestos, car exhausts and other substances. Indoor dusts might also contain natural and synthetic fabrics, fiberglass, woods, animal dander, etc.

Another big problem in our homes, especially in bathrooms and basements, is mold. Besides being unpleasantly smelly, mold and its spores can trigger severe allergic and toxic reactions. The

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more mold, the more spores and the more risk to your health. There are hundreds of different types of mold, some of which are hazardous to one’s health. Mold can be found in any place that’s excessively moist.

It can grow inside of the walls and can affect your health tremendously. It irritates your eyes and lungs. Large moldy areas in your house require a thorough professional cleaning. To prevent mold from returning, keep the area dry by eliminating the source of moisture.

I am seeing lately an increased number of complicated “mystery” cases of allergies, asthma, etc, where mainstream medicine could not help. With homeopathic treatment, an improved diet and environmental changes, I have seen many cases turn around dramatically and patients regain their health and happiness. We need to be aware of the hazards that might be present in our homes on a daily basis and especially after the long winter.

Before starting any detox program in spring, I would suggest checking that your home has good ventilation and that there is no mold or dust.

To read the full article and for 10 ways to help your body detoxify, visit: www.homeopathytoronto.com

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DETOXIFICATION TIPS Eat plenty of fiber, including brown rice and organically-grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods. Cleanse and protect the liver by taking herbs such as dandelion root, burdock and milk thistle, and drinking green tea.

Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins. Drink at least 2 quarts of water daily. Breathe deeply to allow oxygen to circulate more completely through your system. Transform stress by emphasizing positive emotions. For more detox tips visit: www.homeopathytoronto.com

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NATUROPATHY

Natural and Integrative Cancer Care

What Are My Options?

By Paul Hrkal, ND

Cancer is one of the top killers in North America. The world health organization predicts that cancer rates will double by 2050.

Many people are turning to alternative medicine to support their conventional treatment.

INTEGRATIVE CANCER CARE The term integrative cancer care is really becoming a buzz phase in medicine. The modern use of the term originated from cancer treatment centers in the United States that started to combine the best of standard, conventional treatments and natural and complementary therapies. In Canada, there still are not any large scale government funded centers, so the majority of integrative cancer care is being provided by Naturopathic physicians (NDs) who work with local oncologists and other allied healthcare practitioners to address all aspects of a cancer patient.

The idea behind an integrative approach is that since cancer is a multifactorial disease, affecting every aspect of a person, you need a multi-faceted treatment plan. Research now clearly shows cancer patients have improved outcomes and reduced mortality when they use complementary techniques (such as fitness therapy, diet counseling, yoga, meditation etc.). Integrative cancer care combines the best of conventional treatments (i.e. new chemotherapy agents, surgical techniques etc.) supportive natural approaches (vitamins and nutrients) and mind-body-spirit practices.

THE GOAL OF NATUROPATHIC, NATURAL AND INTEGRATIVE CANCER CARE One of the key goals of integrative cancer care is to find the treatment approach(s) that provide the best chance for the patient to destroy cancer cells during active treatment, achieve long-term remission and have the highest quality of life.

This may include choosing the conventional treatment, which has the best outcomes, compared to potential side effects and risks.

There is also a strong focus on making sure that the basic needs and well being of each patient is being met. This includes general nutrition, weight management, and reduction of side effects from conventional treatments. Once treatment options have been selected and a person basics needs are met, the focus can shift to changing the environment that led to the development of cancer and employing specific therapies that promote cancer cell destruction and prevent 30 HEALTHY DIRECTIONS April/May 2013

growth and spread. The following is a list of ways that natural and complementary treatments can achieve the above goals.

• • • • •

Directly cause cancer cells to self-destruct and die during active treatments Boost the overall immune system; so, it is able to destroy cancer cells Reduce or prevent the toxicity and side effects caused by chemotherapy drugs and radiation therapy Improve nutrition and restore any deficiencies in order to improve cellular function Integrate the mind, body and spirit to promote healing at the deepest levels

IS CANCER PREVENTABLE? One of the most common questions people ask is whether cancer is preventable and what causes cancer? There is a commonly held belief that most diseases, including cancer are genetically caused. While there are some cancers that have strong genetic links (i.e. BRCA1/2+ breast cancer) there are number of environmental factors that have been linked with cancer development.

As of 2007, the International Agency for Research on Cancer identified 415 known or suspected carcinogens (cancer causing agents) (Clapp 2007). The world cancer research fund estimates that 30-40% of all cancers are preventable if food, nutrition and physical activity were improved. Another 20% can be attributed to infectious causes and an additional 10% to workplace exposures (American Cancer Society 2013, World cancer research fund 2007).

This puts the cumulative risk at over 80% without considering other environmental and lifestyle factors. Other factors such as tobacco smoke (10-15%), alcohol abuse and other environmental pollutants raise the preventable percentage to well over 90%.

While it is difficult to pinpoint the exact percentage attributable to each factor, there is no denying that nutritional and lifestyle environmental factors play a key role in cancer prevention while genetics play a much smaller role (Irigaray et al 2007). The same factors that caused the cancer also need to be addressed in the treatment and resolution. This should provide hope and motivation to cancer patients to change the environment that most likely led to the development of cancer.

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COMPATIBILITY WITH CONVENTIONAL TREATMENT Numerous studies have shown natural agents actually improve the treatment outcomes and reduce the side effects of chemotherapy and radiation. An excellent review highlighting the safety of antioxidants with chemotherapy was published in 2008. It showed not only were antioxidant nutrients safe and did not negatively impact the effectiveness of chemotherapy treatments, they actually improved effectiveness and reduced side effects (Block et al.

2008). Recent findings show chemo and radiation actually don’t directly kill the cancer cell immediately but rather fatally damage it before it undergoes natural apoptosis (cell death).

Antioxidants and natural plant compounds, such as curcumin, actually help promote apoptosis of cancer cells thus having a complementary effect to chemo and radiation. NDs are trained to guide patients to safely choose which natural therapies are safe with each conventional treatment.

TOP NATURAL CANCER TREATMENT OPTIONS Fitness therapy and exercise Physical activity may be considered one of the most powerful natural therapies for cancer prevention and treatment.

There are a number of vital changes (i.e. improvement in insulin function, mitochondrial growth) that occur within the body during exercise that improve cellular function and decrease cancer.

Some integrative treatment centers have even begun to conduct chemotherapy treatments while exercising in order to take advantage of the positive effects that occur during physical activity. Studies have shown exercise has been shown to

improve fatigue, sleep disorders, and depression, which can limit quality of life in cancer patients.

Breast cancer patients that had higher levels of physical activity had decreased breast cancer risk (Steindorf et al. 2013). The protective effects were found after just 30 – 60 minutes of moderate to vigorous exercise per day.

Melatonin Melatonin is a neurohormone and potent antioxidant secreted from the pineal in the brain. It is best known to help with sleep and regulating circadian rhythms but it also been studied in with a number of cancers including lung and colon. It has been shown to extended survival time, reduce progression and improve chemotherapy treatment (Srinivasan et al 2008).

Vitamin C Vitamin C is one of the most well-known and widely used antioxidants. Oral and dietary supplementation has been shown to have beneficial effects on immune cells and to improve cancer prevention. However, oral doses are limited by absorption in the digestive tract. To achieve higher, anti-cancer doses, intravenous administration is needed. A key point about vitamin C is that at lower doses (below 15g) it acts

primarily as an anti-oxidant but doses above 15g have a “pro-oxidant” effect. The pro-oxidant effect is essential into order to generate hydrogen peroxide, which selectively destroys cancer cells (Chen et al 2007). Cancer cells have an impaired ability to deal with hydrogen peroxide and die when exposed to high dose vitamin C (25-50g).

Vitamin C needs to be administered for a number of months to have a substantial beneficial effect on tumor size and mortality. Vitamin C has also been shown to be safe with the majority of chemotherapeutic agents and it improves quality of life by preventing damaging to healthy cells, therefore reducing unwanted side effects (Verrax and Calderon 2008).

There are many ways to effectively and safely incorporate integrative and natural medicine into your cancer care plan. Through discussions with a trained ND you can find treatments and protocols that can be tailored to fit your needs. Embrace your healing journey and find a treatment approach that addresses every aspect of your being.  Paul Hrkal, ND is a board certified Naturopathic physician and is currently a medical advisor for Advanced Orthomolecular Research. He also maintains a clinical practice in the Mississauga area at an integrative health clinic.

Naturopath Listing Guide Need Health Advice? Seek A Naturopath.

Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies. Find a naturopath in your area.

Ontario MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND 1891 Rathburn Rd. East Dermatology & Gastrointestinal Health,Weight Loss, Arthritis www.naturopathicEssentials.com

Call: (905) 290-0850

THORNHILL Betty rozendaal, BES, MA, ND

Thornhill Naturopathic Health Clinic

General family practice with special interest in environmental medicine, cancer care, thyroid and hormone imbalance

www.thornhillnaturopathic.ca

Call: (905) 707-2001

MISSISSAUGA

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Family Practice: Women's Health, Pediatrics, Mental/Emotional Health, Homeopathy Alta Vista Chiropractic & Massage Clinic 1690 Bank St. / Call:(613)731-5775 Somerset Health and Wellness Centre 190 Somerset St. West / Call:(613)627-3880

pureBalance Wellness Centre Cancer Care, Brain Health, Chronic Pain

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Call 1-877-276-1849 or e-mail: healthydirections@rogers.com HEALTHY DIRECTIONS April/May 2013 31

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HEALING HERBS

Women’s Health Herb

Shatavari

By Swapna Shah B.AM.S. (Ayurveda MD) Gold Medalist Ayurveda is the centuries-old tradition of Indian medicine that emphasizes prevention of disease, rejuvenation of the body systems, and extension of lifespan – naturally.

Shatavari is a renowned Ayurvedic herb that contains phytoestrogens, and is specifically valued for women’s health issues.

Ayurveda based medicinal uses of shatavari for women include:

• • • • • • •

Nourishing the female reproductive system Balancing hormones Increasing libido Regulating PMS related symptoms, such as bloating, cramps, and fluid retention Controlling blood loss during menstruation and regulating ovulation Preparing the womb for conception and reducing the chance of miscarriage Aiding menopausal symptoms of hot flash

SHATAVARI PROPERTIES Fertility Benefits: shatavari has shown many fertility benefits for women. It has adaptogenic, immunomodulator, diuretic, galactogogue (promote breastmilk flow), demulcent, antibacterial, digestive and antioxidant actions.

Menstrual Cycle Regulator: Shatavari’s main constituents are steroidal-saponins, suggesting its use as an estrogen regulator. The estrogen modulating in turn may contribute to menstrual cycle regulation.

Galactogogue: A galactogogue is an herb that helps to increase breast milk production. Some studies show that shatavari may increase a mother’s milk supply. This herb has shown signs of contributing to prolactin production so women with the endocrine disorder hyperprolactinemia or high prolactin levels should use caution with this herb. Swapna Shah B.AM.S. (Ayurveda MD) Gold Medalist can be contacted at Ayurveda Clinic, Markham, ON. Call 647-783-1765. Visit: www.kemol.com 32 HEALTHY DIRECTIONS April/May 2013

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SUPER FOODS

The Amazonian Fruit of Love

Borojo

By Renita Rietz The ever growing search for new, exotic fruits from all corners of the globe is challenging the monoculture of fruit homogeneity that confines consumers to a relatively predictable selection of fruits. One exciting newcomer in this expanding repertoire is a South American superfruit known as borojo (pronounced bo-ro-ho).

This small tropical tree, native to Columbia, Ecuador and Panama grows best in humid rainforests under shady conditions. The tree produces a large green fruit roughly 7-12 centimeters in diameter, similar to a large grapefruit or a small melon with a dense brown, fleshy pulp containing anywhere from 100-600 seeds. Although the tree is found in the wild, it is increasingly being cultivated in Columbia due to its use as a functional food.

Not a new discovery, borojo fruit has been prized by the indigenous peoples of Columbia, Ecuador and Panama for centuries. The pulp has been used as part of the daily diet in the form of sauces, drinks, jelly and in a more modern context in ice cream, desserts and as an exotic flavour. A traditional drink known as “Jugo del Amor” or “Juice of Love” is made by using the pulp of the fruit, pointing to its common usage as an aphrodisiac and a folk remedy for energy, vitality and enhanced libido. In a traditional context, indigenous cultures of Central America have used borojo to stabilize blood

sugar levels, improve hypertension and as an overall daily health tonic.

Nutritionally speaking, the fruit contains fibre, calcium, iron, magnesium, phosphorous, potassium, vitamin C, a range of B vitamins and amino acids such as lysine, tyrosine, leucine and valine.

Although much research has yet to be conducted on this fruit, a recent independently commissioned study at the Center for Advanced Food Technology (CAFT) at Rutgers University discovered a novel phenolic antioxidant compound unique to borojo. In addition to the unique polyphenol identified, the antioxidative capacity or ORAC (Oxygen Radical Absorbance Capacity) Score of borojo was calculated at a value of 5,400 per 100 grams, which although is no where near a 30:1 concentration of camu camu at 60,000 per 100 grams or a freeze dried acai berry powder at 50,000 ORAC per 100 grams, it still exceeds the humble blueberry, which roughly weighs in at 3,000 per 100 grams.

Whether it is green tea, cacao, acai berries, camu camu berries, maqui berries or red wine, polyphenols have been shown to positively influence health in a variety of ways. Polyphenolic antioxidants protect us from the onslaught of free radical damage that occurs daily to our cells, which inevitably accelerates the aging process.

Research has shown that a diet rich in

polyphenols offers benefits that go beyond the modulation of oxidative stress by demonstrating a potentially preventative role in the progression of degenerative diseases such as cardiovascular issues, cancers and osteoporosis, as well as, a decrease in inflammatory processes and blood sugar control.

Borojo has a very unique combination of flavours that gives it a slightly tart taste with notes of citrus, plum and vanilla. Seek 100% pure Borojo powder with no added fillers, flavours or sweeteners. Add 1-2 teaspoons to yogurt, cereal, on top of berries or make exotic raw desserts, ice creams, puddings, jams, raw superfood truffles and power bars. To create a nourishing, lowglycemic energy smoothie combine borojo with other superfoods such as sprouted chia powder, cacao nibs, goji berries, coconut and acai berry powder.

It will be interesting to keep an eye on this emerging fruit as new research validates the traditional uses of this exciting food. We do not need to wait however for the science to discover the myriad of beneficial compounds. We can enjoy this unique superfruit and trust in the intuitive wisdom of South American ancient cultures. Renita Rietz is a health and nutrition writer who educates on the phytotherapeutic potential of indigenous foods and plants for prevention and regeneration. E-mail: renitarietz@gmail.com

Nature’s Most Powerful Superfruits www.organictraditions.com Available At Your Favourite Health Food Store 34 HEALTHY DIRECTIONS April/May 2013

Borojo Powder

Camu Camu Berry Powder

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Meet natural health and lifestyle experts who match your interests.

Coming soon to HealthyDirections.ca

Humanizing Introductions Online @NaturalIntro HEALTHY DIRECTIONS February/March 2013 35

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