Healthy Directions Aug/Sept 2011

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HEALTHY DIRECTIONS AUGUST/SEPTEMBER 2011

In This Issue:

10

BETTER BREAKFASTS K i c k S t a r t Yo u r D a y 10

G E T A F R E S H S TA R T W I T H B E T T E R B R E A K FA S T S

Fuel for School, Work and Play 14

H E A R T H E A LT H I N A B O W L – O A T M E A L

The Health Benefits of Oatmeal and Whole Grains

14

C H I L D R E N A N D T E E N H E A LT H

Send them Back to School at Their Best 18

SUPPLEMENTS FOR LEARNING

B Vitamins, Antioxidants, Bacoba and EFAs 20 22

B A C K T O S C H O O L A T YO U R B E S T Breakfast, Multivitamins, EFAs and Vitamin D PIC KY EATERS, BORN OR MADE?

Aquiring a Taste for New Foods

FIT FOR LIFE

Fitness Routines and Inspiration 26

G I V E YO U R W O R KO U T A B O O S T

Discover Interval Training

MAKE IT N ATURAL

D o - I t - Yo u r s e l f R e c i p e s & P r o j e c t s

13

27

HOW TO MAKE APPLE BUTTER A Farmer’s Market and Breakfast Favourite

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34 F O O D PA S S I O N S

Igniting the Senses with Foods and Recipes 12

BETTER BREAKFASTS

Egg Fajitas Gluten-free Apple Pancakes Carrot Raisin Muffins

N A T U R A L PA I N M A N A G E M E N T Sep t ember is Pain Awareness Mont h 17

A B R E A K T H R O U G H F O R T O P I C A L PA I N R E L I E F

A New Topical Delivery System Offers New Hope 38

A R T H R I T I S PA I N A N D I N F L A M M A T I O N ?

Maca and Cat’s Claw for Joint Health

H E A LT H Y S T A R T S

Join t he Journey to Better Healt h 24

P R O T E C T YO U R F A M I LY F R O M E - C O L I

Cleaning, Chilling and Cooking 28

TREATIN G THE C AUSE OF ALLERGIES

A Naturopathic Approach 32

H O M E O PA T H Y

Aid and Prevent Swimmer’s Ear 34

27

SUPERFOODS – CHIA

Tiny Seeds with Big Health Benefits 36

THE HEALING POWER OF C HLOROPHYLL

Greens for Life

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 23

GETTIN G BAC K TO BASICS Family Time, Food, Sleep and Play

7 8 29 30 31 35 35

EDITOR’S NOTE OUR CONTRIBUTORS NATUROPATH LISTING GUIDE READERSHIP SURVEY WIN A SPA GETAWAY! HOT OFF THE SHELF NEW! COURSES AND EVENTS GUIDE CLASSIFIEDS

22

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EDITOR’S NOTE Editor ’s Note W

hen your hair smells a little like vinegar, your thumb is burning from peeling garlic and the entire house smells like dill, you can smile with accomplishment at the sight of rows of gleaming pickle jars lined up on the table.

I feel proud not because of my brining mastery, but because I can offer my family and friends high quality, mouth-watering food without any added preservatives or additives. I feel good knowing the dill was grown in my backyard and the cucumbers and garlic were grown by local farmers, supporting families in my community.

I feel happy because I have shared some of the skills passed on to me from past generations with a younger one and hopefully some of the life lessons too. Preserving teaches both self-reliance and confidence. I feel cheerful because by sharing the task, the work seemed easy and became a social event.

In those jars is an inexpensive gift for a friend’s birthday or $10 or more off your monthly food bill. Every jar also contains a reminder about the value of food and the work and love required to grow, harvest and prepare it.

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 Im po r t a n t : Always seek the opinion of your medical or naturopathic doctor before starting

HEALTHY DIRECTIONS August/September 2011 Vol. 12 No. 4 a t Healthy Directions we offer researched information that contributes to living a healthy life in mind, body and spirit, as well as a more Earth-friendly existence.

Editor Charleen Wyman char@healthydirections.ca Contributing Writers Alexis Williams, Registered Dietitian, Daina Kalnins & Joanne Saab, Donna Washburn & Heather Butt, Johanna Burkhard, Janet Bond Brill, Ph.D., R.D., LDN

Joseph Gabriele, PhD. Neuropharmacology, Elvis Ali, BSc, FIACA, D.Hom, ND, Vivienne Guy, ND, Julia Fountain, ND Linda Brown, ND, Jennifer Hendry-Lynn, B.Sc. (Hons), ND, Julia Fountain, ND, Kirsten Gallagher, Certified Personal Trainer, Linda J. Amendt, Michael Um N.D.,Hons.B.Sc., Raisa Weisspapir, HD, DHMS, MD (Europe) Mark Schneider, Victoria Boutenko and Jorge Urena 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 Check out our website: www.HealthyDirections.ca Become a fan on Facebook for updates on coupons, contests, green flyers, free samples, store events, specials and more:

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.

Look us up as: Healthy Directions Magazine

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Healthy Directions Magazine

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OUR CONTRIBUTORS Jennifer Hendry-Lynn, BSc. (Hons), ND, practices as a Naturopathic Doctor at ReAlign Health in Cambridge, ON. In her daily practice she treats a variety of health concerns, including: women’s health, allergies, digestive disorders, and pediatrics. She has a special interest in autism and is DAN! trained.Visit: www.realignhealth.com or call 519-650-1630.

Vivienne Guy, ND is the clinic owner of Kilborn Naturopathic & Wellness Centre in Ottawa where she leads a team of healthcare professionals. They have vast experience in addressing the health needs of all ages, from pre-conception, pregnancy, birth, children to teenagers, adults and senior adults. E-mail: info@kilbornwellness.com or call (613) 738-8000.

Visit: www.KilbornWellness.com.

Elvis a li, BSc, FIACA, D.Hom, ND graduated with a B.Sc. (Biology) in 1979 and received his ND degree from the Canadian College of Naturopathic Medicine in 1987. He regularly publishes papers, has written and co-authored several books, conducts lectures internationally, and has appeared on a number of radio and TV shows.

Kirsten Gallagher is a certified personal trainer and an avid writer. She works primarily out of Core Strength, Canada's only clinic devoted to Muscle Activation Techniques™.

r aisa Weisspapir is a homeopathic doctor specializing in pediatrics and general family health problems. She is a member of the Homeopathic Medical Council of Canada and the American Academy of Environmental Medicine. Weisspapir is a European trained medical doctor with over 20 years of medical experience. She welcomes your questions at (416) 227-1485 or info@homeopathytoronto.com.

Distributed by Monnol www.monnol.com Tel.: 1 800 463-0420

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Get a Fresh Start with

Better Breakfasts Fuel for School, Work & Play

By Alexis Williams, Registered Dietitian Your mother always told you breakfast was the most important meal of the day and she was right. Research consistently shows that people who eat breakfast perform better at school and work and have healthier body weights.

The definition of breakfast varies across individuals, families and cultures. For some it’s sitting down together and enjoying an easy start to the day, but for many families in North America, it’s a fend-for-yourself, flying out the door meal. Either way, breakfast is the first meal of the day and should be consumed within an hour of waking to maximize your metabolism for the day.

To make sure breakfast is a healthy start for the day, follow these tips. Plan to have at least 3 of the 4 food groups, ideally including a vegetable or fruit. To help you feel full longer, include a protein source, such as milk and milk alternatives or meat and meat alternatives. Include whole-grain and higher fibre foods to get started on your daily fibre needs. A good rule is to use products containing more than 15% of the Daily Value for fibre. Minimize added sugars, although there is no set Daily Value for sugar, as a rule look for products with less than 8 grams of added sugars. Fruits will have higher levels from natural sources but these are not as critical to limit. Find something you look forward to and that is easy for you to prepare given your lifestyle.

So, why don’t more people eat breakfast? Reasons vary and can include lack of appetite, feeling nausea, lack of time, budget constraints, or lack of ideas. Here are some tips to overcome each of these challenges.

10 Healthy Directions August/September 2011

LACK OF APPETITE AND NAUSEA If you find the idea of eating in the morning nauseating or simply are not hungry, start slowly. Starting out with 1-2 food groups is better than nothing at all and it may take a few months before your body adjusts and you start to look forward to breakfast. A liquid option like a fruit and yogurt smoothie is a good place to begin. An easy smoothie recipe is to use a ripe frozen banana, ½ cup frozen mixed fruit and ½ cup yogurt (try Greek yogurt for extra protein).

Mix this with water, milk or milk alternative and get the third food group by adding some ground flax seeds. Pre-made smoothie drinks are a fast way to get your smoothie started or to get you going in a jam. Look for ones that use real fruit and have less added sugar.

LACK OF TIME Planning ahead can help you speed up your morning routine. In the evening, try making an extra wrap or sandwich or preparing a week’s worth of breakfast-to-go baggies with dry cereal, nuts and fruits or small containers of cereal. If there are nut allergies, try dry roasted seeds or soy beans. Keep an eye on portions of nuts and dried fruit, a serving is ¼ cup. Another favourite is to make up several days worth of berries, yogurt and oats and portion it into individual containers. When you combine these ingredients together, the oats will soften and it makes for a delicious European-style muesli.

Frozen fruit is a great option for when fresh is out of season. If you have the meal ready to go before you are, you will not be as put off by the task and will find breakfast becomes much easier.

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ON A BUDGET Breakfast doesn’t have to be expensive and can easily be the least expensive meal you eat. Convenience packaging will cost you more so buy in bulk and portion into your own containers.

Inexpensive breakfast favourites include oats, nut butter, bananas, eggs, whole-grain toast and leftovers. For families in need, many schools offer a breakfast program to ensure children get a good start to their day.

MORE IDEAS, PLEASE Dinner for breakfast – some people prefer dinner-type foods in the morning. Try dicing up some chicken and your favourite cooked veggies into pasta sauce and serve with whole-grain pasta. The morning is a great time to serve leftover dinner foods.

Green smoothie – have difficulty getting your vegetables?

Throw in a few handfuls of your favourite mixed leafy greens into the blender with the smoothie ingredients listed above for an interesting twist. Warning, your drink will take on a green hue but if you balance with some sweet fruit (fresh or frozen) like mango, it’s still delicious.

Super omelets – boost your omelets with your favourite theme.

Try black beans and serve with salsa for a Mexican twist. Include tomatoes and a sprinkle of feta cheese for a Greek alternative. Add chick peas and some curry powder for an Indian variation. The possibilities are endless and since eggs are a fairly neutral flavor, you can experiment to your heart’s content. You can even make omelets in bulk and refrigerate for a few days to reduce the daily work time.

Breakfast can be fun, easy and delicious with just a little planning and some fresh ideas. Alexis Williams is a Registered Dietitian with Loblaw Companies Limited.

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BETTER BREAKFASTS EGG FAJITAS

Makes 4 servings

INGREDIENTS 4 eggs 1⁄4 tsp salt Pinch freshly ground black pepper 2 tsp butter or margarine 2 green onions, chopped 4 8-inch (20 cm) whole wheat flour tortillas 1⁄4 cup mild salsa

DIRECTIONS In a small bowl, whisk together eggs, salt and pepper. Set aside.

In a nonstick skillet, melt butter over medium heat.

Add green onions and cook for a few minutes or until softened. Add egg mixture and cook, without stirring, until almost set. Turn over to finish cooking. Remove to cutting board. Cut egg into strips.

Warm tortillas in microwave oven for 45 seconds on High or until heated through. Place several egg strips in center of each tortilla; top with 1 tbsp (15 mL) salsa. Roll up tortilla to enclose egg and salsa.

When time is short, this makes a fast and easy breakfast. It's great for lunch too!

Excerpted from Better Food for Kids: Your Essential Guide to Nutrition for all Children Age 2 to 10 by Daina Kalnins & Joanne Saab © 2010 Robert Rose Inc. www.robertrose.ca.

Reprinted by permission. All rights reserved.

GLUTEN-FREE APPLE PANCAKES INGREDIENTS 2 eggs 1 egg white 3/4 cup unsweetened applesauce 1/4 cup water 2 tbsp vegetable oil 1/4 batch Make-Your-Own Pancake/Waffle Mix 1 cup diced apple 1 tsp ground cinnamon

Makes about 10 4-inch pancakes

MAKE-YOUR-OWN PANCAKE/WAFFLE MIX

1 cup almond butter 1 cup brown rice flour 1 cup sorghum flour 1 cup soy flour 1/2 cup potato starch 1/2 cup tapioca starch 1 cup buttermilk powder 1/3 cup granulated sugar DIRECTIONS 2 tsp xanthan gum In a bowl, using an electric mixer beat eggs, 3 tbsp baking powder egg white, applesauce, water and oil until combined.

1 tbsp baking soda Add the pancake mix, apple and cinnamon and beat 1/2 tsp salt until almost smooth. Heat griddle or skillet over medium-high heat. For each pancake, pour 1/4 cup DIRECTIONS In a very large bowl, batter onto prepared griddle and cook until the bottom is deep golden and the top surface wrinkles combine ingredients and mix around the edges (1-3 minutes). Turn and cook for well. Store dry mix in an airtight 30 to 60 seconds longer, or until bottom is golden. container in the freezer for up to 6 months. Mix well each use.

Serve immediately. Repat with remaining batter.

12 Healthy Directions August/September 2011

Excerpted from The Best Gluten-Free Family Cookbook by Donna Washburn & Heather Butt ©2005 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All right reserved.

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CARROT RAISIN MUFFINS Makes 16 large muffins •

Preheat oven to 375°F (190°C)

INGREDIENTS 2 cups all-purpose flour 3⁄4 cup granulated sugar 11⁄2 tsp ground cinnamon 1 tsp baking powder 1 tsp baking soda 1⁄2 tsp freshly grated nutmeg 1⁄4 tsp salt 11⁄2 cups grated carrots (about 3 medium) 1 cup grated peeled apples 1⁄2 cup raisins 1⁄2 cup sweetened shredded coconut 1⁄2 cup chopped walnuts (optional) 2 eggs 2⁄3 cup plain yogurt 1⁄3 cup vegetable oil

A Delicious Start to Your Good Morning!

DIRECTIONS In a large bowl, stir together flour, sugar, cinnamon, baking powder, baking soda, nutmeg and salt. Stir in carrots, apples, raisins, coconut and walnuts, if using.

In another bowl, beat eggs; add yogurt and oil.

Stir into flour mixture just until combined. (Batter will be very thick.)

Spoon batter into prepared muffin cups, filling almost to the top. Bake in preheated oven for 25 to 30 minutes or until tops spring back when lightly touched. Let cool in pans for 5 minutes, then transfer muffins to a wire rack to cool.

Excerpted from 500 Best Comfort Food Recipes by Johanna Burkhard © 2010 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Healthy Directions August/September 2011 13

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Heart Health in a Bowl

Oatmeal

Top Reasons for Eating Oatmeal • Heart Health • Lower Blood Pressure • Lower “Bad” Cholesterol • Increase Antioxidants • Cut Risk of Coronary Artery Disease • A Source of Soluble and Insoluble Fibre • Weight Control

By Janet Bond Brill, Ph.D., R.D., LDN You’ve heard it before: oatmeal protects the heart. Oatmeal is a whole grain, a type of plant food and complex carbohydrate that makes up the backbone of the heart-healthiest Mediterranean style of eating. Choosing whole grains as your main form of carbohydrate nourishment has been scientifically proven to thwart heart disease, cutting the risk of coronary artery disease by a phenomenal 40 percent. Eating whole grains, like oatmeal, is key to heart health.

Studies show that people who eat a diet rich in whole grains are less likely to suffer a fatal heart attack. Why are whole grains so important? Natural whole grains contain three botanically defined parts: the bran, the endosperm, and the germ (or embryo). Eat the whole seed, or “kernel,” with the three parts intact – the entire complex – and you are eating a complete whole grain that packs a powerful nutritional punch.

How can you ensure what you buy is actually a whole grain?

Look for words that signify whole grains in the ingredient list. The word “whole” should be listed before a grain, such as “whole rye flour,” or “100% whole wheat.” The words “berries” or “groats,” such as “wheat berries” or “oat groats.” ensure whole grains. The words “rolled oats,” and “oatmeal,” plus “brown rice” and “wild rice.” also identify other whole grains.

WHOLE GRAINS FOR A HEALTHY HEART Daily intake of whole grains are good for the heart. Consuming at least three servings of whole grains a day can boost your heart disease defense system by increasing your body’s antioxidant level.

Whole grains are virtual antioxidant factories, housing a nice amount of vitamin E, the mineral selenium, and the polyphenol phenolic acids ferulic acid and caffeic acid. They help immunize “bad” LDL cholesterol against free radical attack. They lower “bad” 14 Healthy Directions August/September 2011

cholesterol level thereby stabilizing vulnerable plaque and lower blood pressure.

Whole grains help prevent and treat metabolic syndrome and type 2 diabetes. Eating whole-grains will lessen risk of contracting metabolic syndrome – the constellation of metabolic disturbances that predisposes you to developing type 2 diabetes and accelerates atherosclerosis.

Whole grains help control your weight. The high fiber and high water content of whole grains lessen weight gain by promoting satiety. Whole-grain foods also contain fewer calories than the equivalent weight of a refined grain.

TIPS FOR GETTING YOUR MINIMUM THREE SERVINGS OF WHOLE GRAINS A DAY Make oatmeal your breakfast of choice on most days of the week. Cook up a large batch of the steel-cut version, which is highest in beta-glucan. Steel cut oatmeal takes longer to cook but is well worth it for the superior taste, texture, and health benefits. Keep a large stash of cooked oatmeal in the refrigerator (in a sealed container), portion out and heat daily servings for a heart-diseasereversing breakfast in minutes.

Oatmeal delivers plaque-fighting, nutrient-dense benefits that last. Oats are an energy-yielding complex carbohydrate that keep you fuller longer, by slowly releasing glucose into your bloodstream. Moreover, oats house a rare type of soluble fiber called beta-glucan, a highly effective LDL-lowering substance. Oats are king when it comes to soluble fiber, having the highest proportion of any grain. They also contain insoluble fiber, which benefits your digestive health. Use oatmeal in cooking to add taste and nutrition to your favorite dishes.

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Snack on popcorn, a tasty and filling snack that’s good for your heart and your waistline. Nix the theater popcorn or microwave bags and pull out the antique hot-air popper, or better yet, pop the kernels in a brown paper lunch bag in the microwave. Season with a few sprays of olive oil and a touch of parmesan cheese or brown sugar – depending on if you crave salty or sweet.

Substitute 100 percent whole-wheat toast for bagels and 100 percent whole-grain muffins for pastries. Make all your sandwiches with 100 percent whole-grain bread or pita. Have a slice of veggie pizza made with whole-grain crust for lunch.

Try a recipe with barley, a delightfully tasty and wholesome grain that contains all the cholesterol-lowering heart-healthy ingredients of oatmeal. Perhaps a barley risotto, barley added to stew or salad, a barley pilaf, or a comforting barley soup on a cold winter’s day. Be adventurous and expand your grain repertoire with interesting new tastes, such as, amaranth, quinoa, and spelt. Janet Brill, Ph.D., R.D., LDN, is a leading diet, nutrition, and fitness expert. She is the author of “Prevent a Second Heart Attack”. Learn more at www.drjanet.com. Excerpted with permission from “Prevent a Second Heart Attack” by Janet Bond Brill ©2/2011.

OATMEAL RAISIN MUFFINS Mix the dry ingredients the night before then finish the batter in the morning to start your day with a freshly baked muffin.

INGREDIENTS 1/4 cup raisins 2 tablespoons water 1/2 cup whole wheat flour 1/4 cup all-purpose flour 1/4 cup quick-cooking rolled oats 1/4 cup packed light brown sugar 1/2 teaspoon baking powder 1/4 teaspoon ground cinnamon 1/2 cup unsweetened applesauce 1/4 cup fat-free milk 2 large egg whites 1 tablespoon flax seed oil

DIRECTIONS Preheat oven to 375°F. Lightly coat six 2 1/2-inch muffin cups with nonstick cooking spray or line with paper bake cups and coat insides of paper cups with nonstick cooking spray; set aside. Place raisins and water in a small microwave-safe bowl.

Cook on high power for 25 seconds. Let sit for 2 minutes to plump the raisins.

In a medium bowl, stir together flours, oats, brown sugar, baking powder, and cinnamon. Make a well in the center of the flour mixture and set aside. Combine applesauce, milk, egg whites, flax seed oil, and raisins. Add to flour mixture; stir just until incorporated. Don’t over mix. Spoon batter into prepared muffin cups filling each about three-fourths full. Bake for 20 to 22 minutes or until lightly browned and the muffin is firm in the middle. Cool in pan on a wire rack for 5 minutes. Remove from pan and serve warm. By Chef Keith Blauschild

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My Wife’s Suffering was the Catalyst of

A New Medical Breakthrough for Topical Pain Relief Get Effective Topical Pain Relief!

By Joseph Gabriele, PhD. Neuropharmacology Each year, millions of Canadians experience pain. This agonizing statistic is on the rise, with the age of affliction getting younger and younger. As a result, far too many people are over medicating, unable to tolerate oral medications. Many more develop secondary health conditions as a result of attempting to manage their pain with pills. However, there is a different and remarkable form of relief.

Five years ago, my wife became part of this statistic, and I was on a quest to help my wife who was suffering with one of the most horrific types of pain – neuropathic pain. She was prescribed some of the most powerful oral pain medications, but the side-effects became unbearable. I could not witness my wife’s suffering any longer. I requested time off from my work at McMaster university in Hamilton, Onatrio where I am a research scientist to take care of my wife. During this time, a pain specialist asked me if I could develop a more efficient base to transport pain medication across the skin as his patients could not tolerate the oral pain medication either. I agreed, as this would also benefit my wife. After years of hard work, my team and I developed a unique, evidence-based natural topical delivery system, which has the ability to intercalate with the skin and transport natural therapeutic medicinals deep down beneath the skin’s dermis to produce strong therapeutic effects directly to the affected area.

Currently, this delivery system is improving compound pharmacy, veterinarian and natural medicine options. Compound pharmacists can now drastically reduce the normal required amounts of drug needed for topical prescription medicine, thus reducing side effects. In veterinarian medicine, the delivery system has the ability to remove the necessity for treating your pet with certain medications, thereby, improving efficacy and gastrointestinal health.

In natural medicine, previous transdermal creams were limited in

ingredient options due to the molecular size of most natural molecules. The new topical delivery system makes almost anything possible by introducing a world of topical applications that were previously unthinkable. A perfect example is the ingredient, rutin. I examined all the common natural actives known for helping with pain but none had the significant results I was searching for. While reviewing peer journals, I discovered research demonstrating remarkable results on a bioflavanoid commonly found in buckweat and berries called “rutin”. The studies revealed injections of rutin were inserted into the inflamed area and this proved to be as effective in reducing inflammation as the strongest pharmaceutical medication available today. Injection was not a practical option and the dosages for ingesting rutin would have been impossible also.

However, because of the molecular size of the rutin molecule, no one has been able to effectively transdermally bring it through the skin…..until now. The journals were accurate and proven in clinical trials we conducted on our over the counter product. The clinical results were compelling and I believe it has set the bar for topical pain management creams.

This topical delivery system was developed as a result of a negative experience in my life, and my only desire is to improve the lives of all those who are suffering as my wife had. Joseph Gabriele, Chief Scientific Officer as a Molecular Pharmacologist, works in the field of Psychiatry and Behavioural Neurosciences and holds a Ph.D. in Neuropharmacology. Dr. Gabriele specializes in the study of signal transduction pathways in numerous disease states. Visit www.LivRelief.com to learn more about Dr. Gabriele’s personal story (in the media section), about the new topical delivery system Delivra™ and the topical pain relief product LivRelief™.

Healthy Directions August/September 2011 17

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Supplements for Learning

Food sources of B vitamins Thiamine, B1

Found in cereals, whole grains, potatoes, pork, seafood, liver, and kidney beans.

Riboflavin, B2

Found in cereals, whole grains, enriched bread, dairy products, liver, and green leafy vegetables.

Niacin, B3

Found in liver, fish, chicken, lean red meat, nuts, whole grains, and dried beans.

Pantothenic Acid, B5

Found in almost all foods.

Pyridoxine, B6

Found in fish, liver, pork, chicken, potatoes, wheat germ, bananas, and dried beans, whole grains, and fortified cereals.

Biotin, B7

Made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit.

Folic acid, B9

Found in green leafy vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat bread.

Cobalamin, B12

Found in eggs, meat, poultry, shellfish, milk, and milk products.

18 Healthy Directions August/September 2011

By Elvis Ali, BSc, FIACA, D.Hom, ND Our brain plays a key role in cognitive function which is described as involving conscious intellectual activity, such as our thinking, reasoning, or remembering. In addition to controlling our thoughts, memory, speech and movement our brain also helps to regulate the function of many organs in the body. Currently, there is ongoing research investigating which natural supplements help with cognitive function including vitamins and minerals, antioxidants, bacopa and omega-3 fatty acids.

Omega-3 polyunsaturated fatty acids (n-3 PUFAs) are a group of essential fatty acids which helps support cognitive health and brain function. They are called essential since they are only found in your diet and your body cannot make them. There are four types of omega-3’s and they include: alpha-linolenic acid (ALA); eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA) and docosapentaenoic acid. They have an important role in the maintenance of normal neurological function and studies show they display neuroprotective properties and exert beneficial benefits on the cognitive function with aging. DHA has membrane-enhancing capabilities in brain cells and is essential for the proper functioning of our brains as adults, and for the development of our nervous system and visual abilities during the first 6 months of life. In another study in the Journal of Development and Behavioral Pediatrics it was concluded that omega-3 supplements improved children's learning and behavior in those with ADHD. Any kind of mental or physical stresses, as well as poor eating habits greatly increase the body's need for B vitamins. B vitamins are probably the single most important set of factors needed for proper maintenance of the nervous system, proper functioning of the cells and energy metabolism.

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Food sources of antioxidants Berries

Blueberries, blackberries, raspberries, strawberries and cranberries

Beans

Small red beans and kidney, pinto and black beans

Fruits

Apple, avocados, cherries, green and red pears, fresh or dried plums, pineapple and kiwi

Vegetables

Artichokes, spinach, red cabbage, potatoes (with peel), sweet potatoes and broccoli

Beverages

Green tea, many fruit juices and pomegranate

Nuts

Walnuts, pistachios, pecans, hazelnuts and almonds

Food sources of EFAs Essential Fatty Acids (EFAs)

Sources of EFAs are cold-water fish including tuna, salmon, and mackerel, as well as dark green leafy vegetables and flaxseed oils.

Of the B vitamins, the major ones that affect memory and brain power include B6, B12 and folate and deficiencies of these vitamins are associated with neurological and psychological dysfunction.

These vitamins are water soluble, meaning any excess is not stored but excreted or lost through perspiration. B vitamins must be continually replaced to maintain proper blood levels, in order to supply the tissues with the needed nutrients required for normal body function.

In addition to vitamins, herbals like Bacopa monnieri, a traditional Ayurvedic medicine, have been reported to be memory enhancing (Stough, C, et al., Phytotherapy Research, 2008). A study has shown subjects who took bacopa showed an improvement in “working memory” when compared to the placebo among healthy participants. In another, bacopa was shown to have significant improvement in verbal learning, as well as recall (Morgan, AK, Southern Cross University, Lismore, NSW, 2006).

Growth and proper brain development is important, which is best achieved with a healthy diet and adequate amount sleep each day. There is research which reveals that B vitamins have a role to development and you can increase them in your diet by taking vitamin supplements and by consuming a variety of natural foods on a daily basis. Antioxidants provide protection by breaking down free radicals whereas omega-3 fatty acids reduce triglycerides and have anti-inflammatory activities. Elvis Ali, ND graduated with a B.Sc. (Biology) in 1979 and received his ND degree from the Canadian College of Naturopathic Medicine in 1987. He regularly publishes papers, has written and co-authored several books, conducts lectures internationally, and has appeared on radio and TV shows.

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:52 PM Page 20

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The Spa at Cobble Beach is excited to launch the newest Eminence Organic Skincare line called Zero Gravity. For the month of October we will be offering an amazing deal if you book a Zero Gravity facial. You will be entitled to a 10% discount on Eminence products and a complimentary make-up application, a $45 value.

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20 Healthy Directions August/September 2011

Heading back to school we want to help our children and teens have the best chance for reaching their full potential both mentally and physically. We can increase the likelihood of this by enhancing their nutrition and providing them with the essential fuel for their body and mind.

Ideally, a balanced and high quality diet should give enough vitamins and minerals and fats. A study in the Journal of Adolescent Health found that breakfast consumption was the most important factor for impacting daily nutrient intake of ninthgrade students whether they were in the group taking vitaminmineral supplements or not.

While the continued focus needs to be on optimizing nutrition, and making some changes in the homes of those with busy schedules and picky eaters, studies do show that even with well-nourished school-aged children, fortification with multiple micronutrients can result in improvements in verbal learning and memory.

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 21

MULTIVITAMIN A multi-vitamin and mineral supplement is recommended. This will have all of the key nutrients in it including, iron, zinc, folate, and vitamins A, B-6, B-12, and C, which are important for learning. You must ensure that you choose the appropriate one for the age of your child. If you have children with an age gap, you may be buying multiple supplements. Please read the labels. Decide with your child if they would prefer a chewable, liquid or capsule source.

Supplemented children perform significantly better than their peers in reading speed, learning capacity and arithmetic examinations.

ESSENTIAL FATTY ACIDS Omega-3 fatty acid supplementation increases cognitive performance compared with diets low in the oils. One type of omega-3 fat, called DHA, is vital for the developing brain, so is especially important in pregnancy and infancy. Another type, EPA, has proven effective for attention, hyperactivity, depression and anxiety. Both EPA and DHA are found in fish oils.

Deficiencies of omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the omega-3’s are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other “good” fats to include in your diet are found in olive oil, avocados, and grapeseed oil.

Fish oils can be contaminated with heavy metals and it is important to purchase one that is guaranteed to be free of contamination. This will mean that it will cost more than another, but

it is essential to choose a high quality oil. Again, choose age appropriate products. For further help speak with your ND or other health professional.

VITAMIN D Vitamin D is of great importance. Studies have shown it's many health benefits (see my blog for more specifics on Vitamin D). High blood levels of vitamin D were associated with better performance on a test for analyzing complex visual images and a recognition memory test. Daily supplementation and consumption of vitamin D foods is important. Choose the following foods in your diet: fatty fish species, such as: catfish, salmon, mackerel, sardines, tuna, eggs, beef liver, cooked and fish liver oils, such as cod liver oil. There is also vitamin D in many prepared foods such as cereals. Read the nutrition labels on the foods you buy.

SUPPLEMENTS FOR LEARNING In general, your child will likely need a supplement if they are a picky eater, if they aren't getting regular, well-balanced meals or if there are dietary restrictions due to choices such as vegetarianism, or food intolerances. However, with respect to learning, research shows that every child will have a greater chance at improvement if they are given nutritional supplementation. Vivienne Guy, ND is the clinic owner of Kilborn Naturopathic & Wellness Centre in Ottawa. She holds an Honours Science Degree, has worked in medical research and received her Naturopathic licensing from the Canadian College of Naturopathic Medicine. Visit: www.KilbornWellness.com

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Picky Eaters, Born or Made?

By Julia Fountain, Naturopathic Doctor If you find yourself challenged by the daily grind of balancing healthy food choices with picky palates you’re not alone. An estimated 40% of households claim to have at least 1 ‘picky eater’ in their midst.

Which begs the question – is picky eating hereditary or habit?

It appears it be both. Some estimates claim 78% of picky eating is due to heritable or developmental characteristics – how the taste buds and smell centers of the brain perceive flavour and how a child’s taste is designed to mature with time. The remaining 22% of picky palates are due to environmental influences, completely modifiable with experience and exposure.

Babies are born ready to accept sweet but reject bitter flavours.

This is adaptive as breast milk is naturally sweet and sweet foods in early childhood represent easily accessible calories for growth. The mild bitterness in green vegetables is another story. Many toxic compounds have a bitter flavour so children’s taste-buds are naturally more sensitive to this taste. There is a subset of individuals known as ‘super-tasters’ who are extraordinarily sensitive to bitterness. Even as adults they never develop a taste for green vegetables. If you’re a super-taster you’ll also stay clear of other bitter foods such as coffee, tea, beer or dark chocolate.

The good news: our genes are constantly being modified by experience. Yes, it appears we can ‘acquire a taste’ for foods, which gives us an element of choice in what we eat. Studies have shown even ‘super-tasters’ can learn to like broccoli by talking themselves into it and by taking the edge off its bitter taste with other flavours – particularly salt.

ACQUIRING A TASTE FOR NEW FOODS So how do we ‘acquire a taste’ for foods? And how do we encourage children to develop a taste for new foods and flavours?

Research suggests that the more exposure we have to a food the more we like it. One study showed school-aged children tasted sweet red peppers 8 times before they developed a taste for it. In another study it took an average of 10 presentations of a new food before children ate it willingly. Similar studies have shown that children warm up to new foods faster when they see others (particularly parents, friends and siblings) enjoying them.

Other research illustrates it’s never too early to start with increasing a child’s flavour experience! Even in the womb we experience flavours transmitted from our mother’s diets. Infants breast-fed for more than 6 months are statistically less likely to be picky eaters. The current line of thinking - children learn to prefer flavours associated with fruits, vegetables and spices by experiencing these flavours first in mother’s milk. This highlights the importance of a varied diet for women during pregnancy and beyond.

Realize children go through developmental phases with their sense of taste, smell and yes, personality. In one study, parents of picky 22 Healthy Directions August/September 2011

eaters cited personality traits that are common among them. These words include ‘stubborn’, ‘moody’, ‘nervous’ and ‘easily distracted’. Around the age of 2, picky eating becomes a frustrating but normal stage of development. At this age food rejections can be a sign of exerting independence, testing limits and imposing control. Rest assured that even though your youngster may not be eating their vegetables they’re watching you eat yours! Even before they are able to talk, young children are amazingly aware of the social rules and expectations surrounding food. Study after study concludes the most powerful influence on a child’s food choices is watching and eventually mimicking what their parents and caregivers do.

Encourage children to expand their comfort zone with food but don’t turn the dinner table into a war zone. As children grow older, a distinct fear of trying new foods can be a symptom of a deeper-seated anxiety issue. Force-feeding can make this worse.

Food rejection can also be a symptom of a digestive issue – eating the food becomes associated with not feeling well. In this case, a child’s growth and development may be affected.

Children will live through developmental phases which affect their food choices but with patience, consistency and creativity they will emerge without nutritional deficits. A ‘picky eater’ in childhood does not necessarily translate to a ‘picky eater’ in adulthood. It appears that adults have more choice in the matter and that both children and adults alike can develop a taste for foods and flavours of all kinds and enjoy them with gusto and grace! Julia Fountain is a Naturopathic Doctor practicing at HealthSpan Wellness Clinic + Studio in Georgetown Ontario. Her clinic has pioneered the ‘clinic to kitchen’ concept by incorporating a full teaching kitchen within the clinic and by teaming with a professional chef to help bring healthy eating to the forefront of family wellness. www.healthspan.ca

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THE PATH TO HEALTH & HAPPINESS

Getting Back to Basics

By Linda Brown, ND, Scott Health Centre, Woodbridge, ON As the summer draws to a close, many of us turn our attention towards the school year and how to prepare our children to help them learn better. After a summer of fun and excitement, it may not be easy for them to settle down and focus on the studies at hand.

Going back-to-basics may be the least expensive and have the most lasting impact on our children’s health. Our society has changed greatly over the last generations. What used to be a childhood of playing outside until we were tired, doing chores and schoolwork, going to bed early, and eating nutritious food, has become an obsolete, unrecognizable lifestyle. It has been replaced by more stress at school, doing homework on the computer, playing video games, watching TV, eating junk food, talking on the cell phone day and night, very few hours of quality sleep, and many other distractions. There is very little family or face-to-face socializing. This has been replaced by Facebook, texting, tweeting and instant messaging social media. Children’s lives are being taken over at younger and younger ages by technology, to the detriment of their health and their ability to focus and concentrate.

The balance has been lost, and we need to tip the scale back, in favour of our children. We may not be able to change society at large, but we can each do some simple things to compensate that will help our children thrive.

Cell phones are a reality, but may not be a necessity quite yet for a 10-year old. Set limits for what age they get one, and at what hours they can be on it. Suggesting that the child first earn the money to pay for the phone (and bills) may be a deterrent.

The bedroom should be conducive to a calm, peaceful sleep.

Set rules for bedtime. For younger children remove distractions from the room. Technology can be kept in a common area, so that you can monitor when the child is using it.

Encourage your child to move. Invite their friends over to play together outside. It’s important to keep the body systems and muscles healthy and strong and to learn in-person social skills.

Schedule time to do things together as a family – activities which do not involve technology. A nature walk, preparing food together, camping, or sports activities are some ideas.

Make sure children are given the opportunity to eat healthy foods. You may not be able to force them to eat it, but by modeling what good food is, how to grow it, how to prepare it, and how to eat it (chewing slowly, not gulping it down while rushing out to the car), you can influence them. It is also worthwhile to see if your children are intolerant to any of the foods they may be eating, and help neutralize resulting effects which may cause headaches, affect their learning or ability to breathe or sleep. Food sensitivity testing and Bioenergetic Intolerance Elimination are a good place to start.

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Keep Your Family Safe from E. Coli

By Jennifer Hendry-Lynn, B.Sc. (Hons), ND There is no taste or smell, and you cannot see it, but the dangerous bacteria Escherichia coli (E. coli) may be contaminating your food and water.

Media hype surrounding recent outbreaks has not downplayed the severity of these robust bacteria. What is often over looked is that most strains of E. coli are harmless, and found in the normal flora of the human gut. However, some strains produce a toxin (e.g. E. coli 0157:H7) that can be very dangerous when ingested, causing severe food poisoning and rarely death.

Symptoms can start within a few hours of eating food or water contaminated with toxin producing E. coli. However, it can take up to 10 days after ingesting the bacteria for symptoms to appear in some people. Severe abdominal cramping and watery diarrhea, with possible bloody diarrhea developing after a few days, are the most common symptoms. These can be accompanied by fever, nausea and vomiting in some people. Most of the time, people make a full recovery within seven to 10 days. However, a small percentage of people, mostly young children and the elderly, are at risk of developing a potentially fatal disease called Hemolytic Uremic Syndrome, which is characterized by kidney failure and a blood disorder.

24 Healthy Directions August/September 2011

Toxin producing E. coli has been found in ground meats (especially beef), raw fruits and vegetables (including sprouts), water and raw milk. But, any food or drink can be a potential source of the bacteria. Knowing the sources of E. coli is half the battle.

Preventing exposure to these troublesome bacteria is the key. The good news is prevention can be as simple as 1, 2, 3!

1 CLEANING

Always make sure you start your food preparation with clean hands. Washing your hands for at least 20 seconds with warm soapy water will decrease cross-contamination. Be sure to re-wash your hands thoroughly when switching to another food, and drying your hands with a clean towel each time. Also, make sure to wash your hands before and after eating, and after using the washroom.

Keep your counters, cutting boards and utensils sanitized to prevent contamination. Washing the surfaces with hot soapy water will help reduce bacteria from developing. You can also use tea tree oil or grapefruit seed extract diluted in water to sanitize kitchen and bathroom surfaces.

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 25

Finally, thoroughly rinse and clean your fruits and vegetables with clean water before eating, using a produce brush to scrub the surface of firm fruits and vegetables.

2 CHILLING

Bacteria can only survive in temperatures between 4ºC and 60ºC. Therefore, keep your refrigerator set at 4ºC or below to deter most bacteria from growing. In order to stop bacterial growth, freeze foods below -18ºC. And be sure to thaw food in the refrigerator, never on the countertop.

3 COOKING

Use a digital food thermometer to make sure cooking kills all E. coli bacteria. For example, hamburger can turn brown before the meat has reached a safe temperature to eat. Make sure the internal temperature of your meat is at a safe level before serving. Jennifer Hendry-Lynn, BSc. (Hons), ND, practices as a Naturopathic Doctor at ReAlign Health in Cambridge, ON. In her daily practice she treats a variety of health concerns, including: women’s health, allergies, digestive disorders, and pediatrics. She has a special interest in autism and is DAN! trained.Visit: www.realignhealth.com or call 519-650-1630.

Internal Cooking Temperature Food

Temperature

Beef, Veal and Lamb

63ºC to 77ºC

Pork

71ºC

Poultry

74ºC (piece) 85ºC (whole)

Ground meat

71ºC (beef, veal, lamb, pork) 74ºC (poultry)

*Adapted from the Canadian Food Inspection Agency ‘Chart: Internal Cooking Temperatures.’

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 26

FIT FOR LIFE

Give Your Workout a Boost with

Interval Training

By Kirsten Gallagher, Certified Personal Trainer

Next time you’re at the gym, take a look at who’s using the elliptical machines. Then, go ahead and do your workout. As you’re on your way out, see if the same people are still sweating away at it. They likely are. Many gym-goers will spend close to an hour monotonously working out on a piece of cardio equipment. But is this really the best way to get in shape?

As an alternative, interval training can be an effective way to tax the body’s cardiovascular system and create a physical adaptation that improves fitness levels. Generally speaking, interval training is characterized by high-intensity bursts with rest periods in between. The duration and number of bursts and rests can be varied. Many gym-goers don’t do interval training but instead work out a steady pace for a longer duration. The goal is to stay within the target zone of 60-80% of the maximum heart rate but in actuality a lot of people just “cruise” below that threshold and don’t actually tax their cardiovascular system.

What are the advantages of doing interval training over what we might call “steady-state cardio”? Firstly, interval training can put a positive stress on the cardiovascular system in less time. It’s a much more compact workout. You can spend twenty, fifteen or even ten minutes doing intervals and get results. Secondly, interval training causes the body to release more growth hormone than steady-state cardio, which releases little to none. Growth hormone isn’t just something that is injected by serious bodybuilders; it’s a natural hormone in the body that is linked to the growth and preservation of muscle mass and fat loss.

Stimulating its release won’t make you a huge, hulking giant; it will give you the lean look that both men and women want.

Thirdly and finally, interval training provides a greater boost to your metabolism that can last for several hours after the workout.

Interestingly, steady-state cardio can cause the body to release cortisol if the duration is excessive. Cortisol is a stress hormone that has the opposite effect of growth hormone; muscle loss and fat gain.

A final note: the high-intensity bursts in interval training are relatively intense. If one person uses level 8 on the bike in a minute-long burst, then another might use level 12 because level 8 feels easy. What’s important here is that the given level is individually challenging. Consequently, as you get fitter, you’ll have to increase the level to maintain the intensity. So, no slacking off and reading a magazine while you work out!

References: Faigin, Rob. Natural Hormonal Enhancement. Cedar Mountain: Extique Publishing, 2000

26 Healthy Directions August/September 2011

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 27

MAKE-IT NATURAL APPLE BUTTER

Makes about 5 8-ounce jars

INGREDIENTS 4 lbs apples, peeled, cored and chopped 2 tbsp freshly squeezed lemon juice 2 cups unsweetened apple juice or water 2 1/2 cups granulated sugar 1 tsp ground nutmeg

DIRECTIONS Prepare canning jars and lids and bring water in water bath canner to a boil. In a 8-quart (8L) stainless steel stockpot, combine apples and lemon juice. Stir in apple juice. Bring to a boil over medium heat, stirring frequently. Reduce heat, cover and simmer for 30 minutes, or until apples are soft, stirring frequently to prevent sticking. Remove pot from heat and skim off any foam.

Press cooked apples and juice through a food mill or a fine mesh sieve into a heatproof bowl or pan. Return strained apple pulp to the pot. Stir in sugar, cinnamon and nutmeg. Bring to a gentle boil over medium heat, stirring until the sugar is completely dissolved. Reduce heat and simmer until the mixture is thick, about 30 minutes, stirring frequently to prevent sticking or scorching.

Remove pot from heat and skim off any foam. Ladle hot butter into hot jars, leaving 1/4 inch (0.5 cm) headspace. Remove any air bubbles. wipe jar rims and threads with a clean, damp paper towel.

Centre hot lids on jars and screw on bands until finger-tip tight.

Place jars in canner, making sure they are covered by at least 1 inch of water. Cover and bring to a gentle boil. Process 4-ounce jars and 8-ounce (125mL) jars for 10 minutes: process 1-pint (500 mL) jars for 15 minutes. Remove jars from canner and cool.

Excerpted from 175 Best Jams, Jellies, Marmalades & Other Soft Spreads

by Linda J. Amendt Š 2008 Robert Rose Inc. www.robertrose.ca.

Reprinted with permission. All rights reserved.

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By Michael Um N.D.,Hons.B.Sc. As we enjoy the arrival of sunny and warm weather there are many who are dreading the thought. Fresh flowers may bring a smile to many faces; however, there are those who will greet spring and summer with a sniffle and a big sneeze. With spring and summer come allergies. With the heavy snow over the winter and the wet spring, this has meant a bounty of tree pollen along with climate change and the warmer temperatures the trees are pollinating longer than usual.

An allergy or sometimes called hypersensitivity type I reaction is the inappropriate immune response to harmless substances.

Allergic responses range from the familiar runny nose, sneezing, itchy eyes seen in hay fever to systemic anaphylaxis and death in response to a bee sting or as seen more increasingly, exposure to peanuts in a highly sensitized individual. These immune responses are identical to the response to a harmful substance, but since the foreign substance itself is harmless the only pathology seen is that caused by the immune response. Allergic responses demonstrate that the immune response itself can cause significant pathology.

This is a key concept, the problem is not the allergen (ragweed/bee stings/peanuts etc.) the problem is due to the overactive immune response to the allergen. The immune system is creating the problem. So one must ask why is the immune system over reacting? Or more importantly what is the underlying cause?

Allergies are just the symptoms; they are the body’s way of letting us know that there is an imbalance. In order to prevent allergy symptoms from occurring, we must treat the cause. We must treat the body, the system, and isolate the factors that are creating a burden and imbalance to the body and thus creating the allergy symptoms.

Some of these factors that can potentially create an imbalance are chemicals, heavy metals, hormones and food sensitivities.

One reason why an allergic reaction such as hay fever results is

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 29

due to the release of histamines by certain cells. The typical seasonal allergies symptoms can be treated with over the counter antihistamines. The key to conventional allopathic treatment is the prevention of histamine release, anti-histamines. If it helps with the symptoms, that’s great! However, over time the anti-histamine will start to lose its effect.

It is not fully known why some individuals suffer from allergies and others don’t. One reason may be due to subclinical vitamin and mineral deficiencies.

Subclinical meaning above the threshold of overt disease, however not low or deficient enough to cause disease.

It has been demonstrated that vitamin B3 (niacin) prevents the release of histamine. Vitamin B5 (pantothenic acid) has also shown to be beneficial. The majority of over 100 patients with allergic rhinitis who took vitamin B5 had almost instant relief. Intramuscular injection of B12 has also provided beneficial relief for allergy sufferers.

Supplementation with vitamin C lowers elevated blood histamine levels in patients with allergic rhinitis. Vitamin C along with quercitine, a bioflavonoid, can have a significant impact on allergy symptoms. The combination has been shown to reduce histamine levels. Since they are both water soluble, it is important to maintain the regime for the duration of the allergy season. I usually recommend my patients to start taking this approximately 2-3 weeks prior to their allergy season.

So, maybe allergy sufferers are not optimally absorbing the nutrients or maybe the diet is not providing the necessary nutrients?

Although the above measures can be taken to help with allergies, most importantly the allergy sufferer should look at their diet and incorporate a healthy balance.

There are other simple measures that can be taken to help cope with allergy symptoms. Keep

all windows closed and get a good air purifier.

When coming in from the outside, keep all outdoor clothes away from the bedroom, because the pollen may be stuck on the clothes. Take a shower to rinse all the pollen that may be in the hair and outer surface of the body, make sure the hair is dry before sleeping, the wet hair on the pillow can create an environment conducive for mold growth, another allergen.

There are many alternative measures that can be taken to reduce the overall severity of the

allergy symptoms but as a naturopathic doctor it is important to understand the underlying cause and individualize treatment in accordance to the patient’s picture using naturopathic modalities of dietary supplements, vitamin and minerals, homeopathy and botanical medicine. Michael Um, ND, (Hons), B.Sc. works in St. Catharines, On. For more information visit: NaturoMedic.com

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. Need to find a naturopath in your area? Visit: HeathyDirections.com (Find a Naturopath)

BURLINGTON

OTTAWA

Sherri-Anne Clarke, BSc(Hons.), ND

Vivienne Guy, ND & Associates

General Family Practice; hormone health, pain management, weight management, anxiety/depression, digestive concerns, autoimmune disease

Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Massage Allergy & Hormone Testing

Call: (905) 592-2277

Call: (613) 738-8000

www.mynaturopathicwellness.com

BURLINGTON

www.KilbornWellness.com

TORONTO Andrea Hornyak, ND

Vital Force Naturopathic Medicine Specialties: Eczema & Children’s Health

www.vitalforcenhc.ca

Burlington Clinic: (905) 332-7447 Tillsonburg Clinic: (519) 688-1188

CAMBRIDGE

Pamela Frank, BSc(Hons), ND

Forces of Nature Wellness 11 years of specializing in women's health issues: PCOS, endometriosis, PMS, menopause and infertility PFrankND@ForcesofNature.ca www.ForcesofNature.ca

Call: (416) 481-0222

ST. CATHARINES

Jennifer Hendry-Lynn, BSc, ND

ReAlign Health

'Just off the 401 at Hespeler Rd. & Eagle St. N' Pediatrics, Autism/ADHD, Allergies, Women's Health, Digestive Issues, Stress

www.realignhealth.com Call: (519) 650-1630

GEORGETOWN & HALTON HILLS Julia Fountain, BSc, ND

HealthSpan Naturopathic

Women’s Health, Detoxification, Weight Loss, Hormone Balancing

www.healthspan.ca

jfountain@healthspan.ca

Call: (905) 873-8729

MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND

1891 Rathburn Rd. East Dermatology & Gastrointestinal Health,Weight Loss,Allergies

www.NaturopathicEssentials.com

Call: (905) 290-0850

Michael Prytula, ND, Mike Um, ND, Erin Mackimmie, ND

A full service Naturopathic Medical Clinic

30 years comprehensive experience in Giving Life to the Living!©

www.NaturoMedic.com Call: (905) 684-4934

WOODBRIDGE & VAUGHAN Linda Brown, BA, ND, CBP

Scott Health Centre Neutralize Allergy Symptoms!

Certified BodyTalk Practitioner Emotional Freedom Technique www.HealingSpiritND.com

(905) 851-2216

WOODBRIDGE Maria Granzotto, B.Kin.(Hons.), ND

A Hand in Healing 9121 Weston Road (next to Noah's Natural Foods) Weight Loss & Detoxification

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Seeking New Clients for Your Growing Practice?

A year long placement in our Naturopath Listing Guide is $150.00/plus H.S.T. per issue.

Or, sign up for our Find A Naturopath service on-line all year for a one-time yearly fee of $150.00. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com Healthy Directions August/September 2011 29

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:54 PM Page 30

Enter to Win a $500 Spa GEt aWay!

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Other survey prizes include: a gift certificate from Rearz (www.rearz.ca), Michele De Wilton Piano Solo CDs and Robert Rose cookbooks.

Healthy Directions Readership Survey 1) How long have you been reading Healthy Directions magazine? ® one-two years ® three-four years ® five-nine years ® ten years or more 2) What do you like to read most? ® researched health features ® recipes ® D-I-Y ® natural beauty ® other please specify: _____________________________________ _____________________________________ 3) On average, how long do you keep your issue of Healthy Directions magazine? ® less than a month ® several months or longer ® keep as a reference 4) How many people read your copy of Healthy Directions? ® one ® two ® three or more 5) How many health food supplements do you purchase a year? ® none ® 1 to 10 products a year ® 11-20 products a year ® 21-30 products a year ® 31-more products a year 6) Please check off which supplement product categories you buy from. ® skin care & beauty ® arthritis/joint care ® cholesterol/heart ® cancer ® weight management ® mood/memory ® energy bars/drinks ® stress ® menopause/pms ® fibre/digestion ® detox ® vitamins ® omega-3 ® fish oil ® antiaging ® prostate ® calcium/bone health ® cold/flu ® immune system support ® other please specify: _____________________________________ _____________________________________ 7) Are you: ® male ® 8) Are you? ® 18-24 ®

9) Have you purchased any health foods in the last year ? ® no ® yes, 1-10 ® yes, 11-19 ® yes, 20-30 products a year ® 31-more products a year

17) Have you visited our website: www.healthydirections.ca for free manufacturer e-coupons and freebies? ® no ® yes ® no, but I love coupons and will soon

10) Please check off which health food categories you buy from. ® organic fruit and vegetables ® nuts and grains ® gluten free products ® cereals and breads ® organic meat ® organic dairy ® energy bars/drinks ® other organic foods, please specify _____________________________________ _____________________________________

18) Have you visited our website: www.healthydirections.ca to find a store on our Store Locator or to find a Naturopath from our Find a Naturopath on-line listing? ® no ® yes, I’ve used the store locator ® yes, I’ve found a naturopath on your on-line listing

11) Do you purchase eco-friendly products? ® no ® yes, 1-10 ® yes, 11-19 ® yes, 20-30 products a year Please specify which types of products: _____________________________________ _____________________________________ 12) Do you purchase natural health products for your pets? ® no ® yes, 1-10 ® yes, 11-19 ® yes, 20-30 products a year Please specify which types of products: ___________________________________ ___________________________________ 13) Have you taken any courses from our Courses Guide or attended any workshops or lectures this year? ® no ® yes, 1-5 ® yes, 6-10 14) Have you tried any alternative therapies, such as, visiting a naturopathic doctor, chiropractor in the last year? ® no ® yes, 1-5 ® yes, 6-10 15) ® ® ®

What is your household income? under $25,000 ® $26,000-$49,000 $50,000 -$75,000 ® $76,000-$99,000 over $100,000

female 25-34 ®

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16) What is your current level of education? ® high school ® university (B.A) ® college ® university (M.A. or higher)

19) I find Healthy Directions editorial more researched based, trustworthy and informative than other Canadian natural health magazines. ® yes ® no ® it’s one of my top favourites STORE OWNERS/AND EMPLOYEES ONLY 20) I see a boost in sales due to advertised products in Healthy Directions. ® poor response ® good response ® great response ® hit and miss STORE OWNERS/AND EMPLOYEES ONLY 21) When our rack is empty, or you’re out of magazines and our next issue is almost due do you have consumers asking for a copy of Healthy Directions by name? ® yes, they ask for it ® yes, occasionally ® no, they don’t ask

ENTER THE DRAW! CONTACT INFORMATION NAME:_________________________________ TELEPHONE:____________________________ CITY:__________________________________ E-MAIL: ________________________________ ® yes, please e-mail me free e-copies ® no, I’ll pass on the e-copy Mail your completed survey to: Healthy Directions Magazine Reader Survey 24 Frasson Dr. Guelph, ON N1E 7J9

One survey entry per person. Deadline for entries is October 5th, 2011. Fill out the survey on-line at www.healthydirections.ca.

All entries will be kept strictly confidential. Spa Getaway winner and other prizes drawn October 10th, 2011.

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HOMEOPATHY

Prevention for

Swimmer’s Ear

By Raisa Weisspapir, HD, DHMS, MD (Europe) After a long cold winter everybody enjoys the beautiful sunny warm summer! Many of us are spending family time by the pool or at the beach. Splashing around in the pool or lake is a favourite form of summer fun for adults and children! But be aware, swimmer's ear is very common, especially among children.

WHAT IS SWIMMER'S EAR?

Swimmer's ear Otitis External is an infection that occurs on the skin of outer ear canal and/or externally to the ear drum. It differs from an ear infection, which occurs in the internal ear space behind the eardrum. It can affect children and adults.

WHAT CAUSES IT? Most often it is caused by bacteria, or sometimes by fungus or a virus. Infection is most likely to occur after swimming in lake water, but also from ocean water.

If you swim frequently, the oily wax that normally lines and protects the outer ear canal can be washed away. Water can remain in the outer ear canal after swimming eventually irritating the skin and creating a warm, moist environment that's perfect for bacteria or fungus growth. This infection can occur over a few hours, or can take several days to build up.

However, you don't have to swim to get swimmer's ear. Taking a shower, scratching the ear canal, vigorous ear cleaning with Q-tips, or inserting foreign objects like bobby pins into the ear can increase the risk of infection.

SYMPTOMS OF SWIMMER'S EAR? Some of the symptoms are ear pain, which gets worse when a child pulls or touches his/her ear, fullness or an uncomfortable feeling in the ear and, or the outer ear becoming red and swollen.

Other signs are enlarged and tender lymph nodes around the ear or discharge from the ear canal which maybe clear at the beginning, then turning into cloudy, yellowish, or pus-like later. There can be temporary hearing loss if pus or swelling blocks the canal. Fever is not common, however it can be high if internal ear gets inflamed

HOW TO AID AND PREVENT SWIMMER'S EAR Homeopathy is one of the excellent natural solutions for aid and prevention of swimmer's ear. An individual approach is taken to every patient to quickly relieve acute symptoms and gently heal the patient with chronic problems.

Homeopathic remedies are highly effective and extremely safe to use for babies, during pregnancy and while breast-feeding. They are made from minute amount of natural substances like plants, minerals, or animal sources that boost your body's power to heal.

HELPFUL TIPS Avoid swimming in unclean pools, ponds, lakes, oceans. Dirty water means more bacteria. Do not let water remain in your ear. It's tricky, but try to shake your head in the direction of the affected ear to dislodge the water. Using homemade ear drops containing rubbing alcohol and white table vinegar in each ear after swimming or

32 Healthy Directions August/September 2011

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bathing helps fluid in your outer ear canal to evaporate faster. The white vinegar kills bacteria and fungus. The alcohol absorbs water and may also help kill bacteria and fungus.

Garlic drops also help as a natural bacteria-fighter. But, do not use any ear drops if you suspect ruptured ear drum and you have fluid draining from your ear. Please call your doctor if the ear pain gets worse. If left untreated the infection may spread into the middle

ear. Do not use cotton tips in your ear! It may cause injury to the skin and can disrupt the antibacterial and natural protective function of ear wax As my teacher said: “Don't put anything in your ear that's smaller than your elbow.”  For more information visit: www.homeopathytoronto.com.

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SUPERFOODS

Tiny Seeds with Big Health Benefits

Extraordinary Chia

By Mark Schneider As time advances, our understanding of nutrition and its importance to our health continues to broaden. It is therefore ironic that one of the best sources of nutrients this planet has to offer was nearly forgotten over the last few centuries. According to ancient manuscripts dating back to 3500 B.C., a tiny super-seed was the nutritional foundation of the Aztec civilization, a brilliant and advanced society renowned for their extraordinary stamina, strength and health. The Aztecs consumed these seeds regularly and named it their “running food,” because their messengers were said to be able to run all day on just a handful. Unfortunately, after the Conquistadors destroyed its cultivation in 16th century Mexico, knowledge of this amazing nutritional powerhouse all but vanished for nearly 500 years.

This seed, commonly known to us as chia (Salvia hispanica L.), has thankfully re-emerged as a superfood of choice in recent times due to its powerful nutritional benefits. As the Aztecs always knew, chia is one little seed that provides big-time nourishment. In fact, research on chia has revealed such exceptional nutritional value that it has quickly earned a reputation as nature’s most nutrient dense super-seed.

OMEGA-3, FIBRE AND MUCH MORE Among chia’s many remarkable attributes, two in particular are exceptional. First, it is one of the highest known whole food sources of omega-3 fatty acids. These fatty acids are essential for good health, serving to regulate heart rate, blood pressure, blood clotting and immune function while supporting mental health and reducing inflammation.

Additionally, chia is an excellent source of dietary fibre, with an excellent balance of soluble and insoluble fibre. Fibre is important for gastrointestinal health and proper elimination, but it also helps to maintain healthy blood glucose and blood cholesterol levels. When added to meals chia becomes a bulking agent, ensuring slower digestion and a slower rise in blood sugar. Chia’s fibre content thus stabilizes blood sugar levels, controls cravings, and creates a sense

of fullness, all of which can be extremely valuable for weight management.

The impressive nutritional features of chia don’t end there.

When measuring nutrients gram for gram, chia has six times more calcium than whole milk, three times more iron than spinach, the potassium content of 1 ½ large bananas, fifteen times more magnesium than broccoli, as much vitamin C as seven oranges, and three times the antioxidant capacity of blueberries! On top of that, chia contains naturally occurring folate, B vitamins, zinc, selenium, and vitamin A and has more protein than soy.

SPROUTING FOR OPTIMAL NUTRITIONAL BENEFITS Chia seeds are valuable in any form, but they deliver their optimal nutritional benefits when sprouted. All seeds have natural anti-nutrients, such as enzyme inhibitors and phytic acid which are designed to prevent digestion. Sprouting (the process of soaking, draining and rinsing seeds at regular intervals until they germinate) dramatically increases the digestibility of the seed and changes its nutrient composition.

Sprouting releases enzymes which are specifically designed to start the seed on its way to becoming a plant. The enzymes, amino acids, vitamins and antioxidants are substantially increased and become more bioavailable, allowing for better absorption. As the seed begins to grow, the natural enzyme inhibitors are eliminated and anti-nutrients, such as phytic acid, tannins and insoluble fibers are decreased, further contributing to increased bioavailability and assimilation of nutrients. In this way, sprouting fully realizes the powerful nutritional potential of chia.

Whether sprouted or non-sprouted, chia is suitable and beneficial for everyone – athletes, children, the elderly, vegans, the overweight, the underweight – even people with Celiac disease, since it does not contain any gluten. Courtesy of Advantage Health Matters. www.advantagehealthmatters.com

Advantage Health Matters Prevention · Regeneration · Longevity www.advantagehealthmatters.com

34 Healthy Directions August/September 2011

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Green for Life, the Healing Power of

Chlorophyll

Chlorophyll: • Builds a high red blood cell count.

• Helps prevent cancer.

• Provides iron to organs.

• Makes the body more alkaline.

• Cleans and deodorizes bowel tissues.

• Helps purify the liver.

• Aids hepatitis improvement.

• Aids hemophilia condition.

• Eliminates body odour and bad breath.

• Reduces pain caused by inflammation.

By Victoria Boutenko The longer I live, the more I admire nature. When hiking in the morning, if I run into a deer, squirrel, or any other creature, I freeze and absorb them with my eyes zealously, as if nothing else matters for me. I sense a great mystery in animals, flowers, trees, and especially in the sun. When I look at the sun, I appreciate that sunshine is free and equally available to everyone.

However, not many people are aware of sunlight’s liquefied form, chlorophyll. Chlorophyll is as important as sunlight! No life is possible without sunshine, and no life is possible without chlorophyll. Chlorophyll is liquefied sun energy. Consuming as much chlorophyll as possible is like bathing our inner organs in sunshine. The molecule of chlorophyll is remarkably similar to the heme molecule in human blood. It heals and cleanses all our organs and even destroys many of our internal enemies, like pathogenic bacteria, fungi, cancer cells and many others.

To experience optimal health we need to have 80 to 85 percent of “good” bacteria in our intestines. Friendly bacteria manufacture many essential nutrients for our body, including vitamin k, B vitamins, numerous helpful enzymes, and other vital substances.

Such “good,” or aerobic, bacteria thrive in the presence of oxygen and require it for their continued growth and existence. That is why, if we do not have enough oxygen in the cells of our body, “bad” bacteria take over and begin to thrive, causing an extreme amount of infection and disease. These pathogenic bacteria are anaerobic and cannot tolerate gaseous oxygen.

Since ancient times, chlorophyll has served as a miraculous healer. Chlorophyll carries significant amounts of oxygen with it and thus plays a critical role in supporting the aerobic bacteria.

Therefore, the more chlorophyll we consume, the better our intestinal flora and overall health will be. Considering that greens are a major source of chlorophyll, it is difficult to find a better way of 36 Healthy Directions August/September 2011

consuming chlorophyll than drinking green smoothies. Chlorophyll has been proven helpful in preventing and healing many forms of cancer and arteriosclerosis. Abundant scientific research shows that there are hardly any illnesses that could not be helped by chlorophyll.

With the high oxygen content in chlorophyll and the high mineral content in green plants, greens are the most alkalizing food that exists on our planet. Another great way to get chlorophyll and nutrients from greens is drinking wheatgrass juice. This highly nourishing drink was invented by Dr. Ann Wigmore and is becoming more and more popular all the time. Wheatgrass juice consists of 70 percent chlorophyll and contains 92 different minerals of the 102 minerals in the human body, as well as beta-carotene, the B vitamins, vitamins C, E, H, and K, 19 amino acids, and beneficial enzymes.

All of these properties make wheatgrass an extraordinary health builder. References:

1) Otto Warburg, “The oxygen-transferring Ferment of respiration,” 1931 Nobel Prize lecture, Nobel Lectures, Physiology or Medicine 1922–1941 (Amsterdam: Elsevier, 1965).

2)Patricia Egner, Jin-Bing Wang, et al., “Chlorophyllin Reduces Aflatoxin Indicators Among People at High risk for Liver Cancer,” Proceedings of the National Academy of Sciences 98 (November 27, 2001).

3) S. Chernomorsky et al., “Effect of Dietary Chlorophyll Derivatives on Mutagenesis and Tumor Cell Growth,” Teratogenesis, Carcinogenesis, and Mutagenesis 79 (1999): 313–322.

4) M. Vlad et al., Effect of Cuprofilin on Experimental Atherosclerosis, Institute of Public Health and Medical Research, University of Medicine and Pharmacy, Cluj-Napoca, Romania, 1995.

From Green For Life: The Updated Classic on Smoothie Nutrition by Victoria Boutenko, published by North Atlantic Books, copyright © 2010 by Victoria Boutenko. Reprinted by permission of publisher.

HDAugSept2011_HealthyDirectionsTemplate 11-07-25 1:55 PM Page 37

How Green Are You Inside?

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By Jorge Urena

It’s being reported that nearly four million Canadians suffer from arthritis today. As bad as it sounds, expectations are even worse as the number is expected to increase in the next few years. So, what is arthritis? Arthritis is a condition that is characterized by pain and stiffness, in and around one or more joints. Symptoms often include pain, stiffness, swelling, redness, and heat in the joints. Rheumatoid arthritis, osteoarthritis, psoriatic arthritis, and gout are some of the more common types of arthritis you may have heard of.

Common treatments such as medications, physiotherapy, exercise, weight loss, and surgery, can help manage the condition, reduce pain and stiffness, and even temporarily improve joint mobility, but it will never correct the issue.

Available medication, such as painkillers (analgesics), acetaminophen, non-steroidal anti-inflammatory drugs, corticosteroid injections into the joint, and capsaicin cream, will always lead to side effects and in many cases frustrating results.

With the awareness of the great benefits of natural products, people have tried two of the most common products in the market; glucosamine and chondroitin sulphate. However, these two ingredients often give limited results.

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Recent studies have shown that the answer to the arthritis problem may lie in two of Peru’s greatest gifts; maca Lepidium meyenii Walp and cat’s claw Uncaria tomentosa (Sandoval et al, Free Radical Biology & Medicine, 2000 Albany Medical College, NY), (Natural Standard, 2010 Boon and Smith).

Maca is a root that grows only in the Andean highlander zones of Peru, at altitudes of 4,250 mt. over sea level (approx.

14,000 ft.). It is a superfood by excellence and an adaptogenic plant with numerous benefits for the body.

Cat's claw is a woody vine that comes from the exotic highlands and jungles of the Amazon Rain Forest of Peru. Well known as a powerful antioxidant for centuries, cat’s claw possesses anti-inflammatory effects as well. As many studies indicate, the plant has the ability to relieve inflammation fast by blocking the production of prostaglandis, tumor necrosis factor alpha, and other substances which lead to inflammation.

When combined together, both ingredients work in a synergistic way, while cat’s claw takes care of the inflammation, maca supplies the nutrients to the body so it can heal itself.

The combined attributes of cat’s claw and maca; relieving inflammation, repairing cartilage, and strengthening the overall body will bring a brighter future to those suffering from arthritis and other joint related issues. Courtesy of Uhtco Corporation.

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