Healthy Directions Autumn 2014 by Healthy Directions

HDAutumn2014_HealthyDirectionsTemplate 14-10-03 5:17 PM Page 1

HEALTHY DIRECTIONS

WARMING FALL FOODS 14

AUTUMN 2014 HealthyDirections.ca

Gluten-Free Is it for Me?

BEST ZOOMER HEALTH HABITS

A CINNAMON SOAP RECIPE 23

K’S KETTLEBELL WORKOUT 16

JUICE it ! with

Best Canadian Running Trails

Juicepresso®! Enter to WIN! Prize giveaways at:

healthydirections.ca

Fabulous Meals in a Jar with Chef Michael Smith

HDAutumn2014_HealthyDirectionsTemplate 14-10-03 5:17 PM Page 2

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 3

HEALTHY DIRECTIONS AUTUMN 2014

Contents » ZOOMER HEALTH

Exercise, Diet and Supplements 10

THE BEST 10 HEALTH HABITS OF ZOOMERS Inspiration to Feel Your Best

AUTOIMMUNE DISEASES Overview and Options 24

Kitchen Inspiration

Expert Food Advice

A CELEBRATION OF AUTUMN FOODS

FAST MEALS IN A JAR Overnight Oatmeal Jars Just Add Water Noodles – in-a-Jar

MAKE-IT NATURAL DIY Natural Products

11 DIETITIAN ADVICE

Fall Fruit en Papillotte Fall Vegetable Paella

NATURAL APPROACHES FOR AUTOIMMUNE DISEASES Addressing Underlying Issues

FOOD PASSIONS 10

WHOLE GRAINS FOR LONGEVITY Fight Degenerative Diseases

FIT FOR LIFE Fitness for All 16

K’s KILLER `MINUTES’ KETTLEBELLS Mix Up Your Workout Routine

GREAT DESTINATIONS Join the Adventure

MAKE YOUR OWN AUTUMN SOAPS Rosemary Soap Cinnamon Soap

Plus more . . . 4 5 27 31 33

Editor’s Note Our Contributors Find a Naturopath Hot-Off the Shelf & Prize-Giveaways Courses, Training, Products & Events

Visit healthydirections.ca for: » Coping with an Aging Canadian Population » Subtle, Profound Healing Using Your Head … and Heart … and Hands!

BEST CANADIAN RUNNING TRAILS Tales from the Trails

HEALTHY STARTS

Pathways to Better Health 20

IS GLUTEN-FREE FOR ME? Food for Thought

BREAST FEEDING TIPS How to Avoid Breast Infections

CORPORATE PROFILE Nourish and Protect the Brain

TRADITIONAL MEDICINE Canadian Pine Bark

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 3

HEALTHY DIRECTIONS

e d it o r

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 4

» EDITOR’S NOTE

arm apples spiced with cinnamon, tossed with a few raisins and sweetened with apple cider just out of the oven are the perfect finale for any cool, autumn evening. This edition we share a healthy fall fruit recipe, Fall Fruit en Papillotte by Pat Crocker which takes baking apples from ordinary to extraordinary and will fill your home with the scents of the season. Learn more about the health benefits and traditional use of cinnamon in Nature’s Healthiest Sweet Spice, Organic Cinnamon by Renita Reitz on page 34. For more cinnamon delight, enjoy the fragrance as you sudds up with cinnamon soap. Mar Gómez shares how to make it on page 23. Other recipes to enjoy this edition are Pat Crocker’s Fall Paella recipe with anti-inflammatory Turmeric Spice Paste and Chef Michael Smith’s inspired, fast meals in a jar recipes including Overnight Oatmeal Jars.

AUTUMN 2014 Vol. 16 No. 4 Your compass for natural health, wellness and outdoor adventure. Editor Charleen Wyman char@healthydirections.ca

Contributors Christy Brissette, RD, Simon Donato, PhD, Noel Paine and Christina Bjorndal, ND, Nicola Kempinska, ND, Pat Crocker, Kathleen Trotter, MS (Exercise Science), Chef Michael Smith, Rosanna Lee, PHEc., MHSc., BASc., Mar Gómez, Catherine Kenwell, BA, Raisa Weisspapir, Homeopath, MD (Europe), Imane Lahlou, ND, PhD, Elvis Ali, BSc, RNCP, FIACA, RAc, ND, Cherie Carpenter, CL SC, RM, PaRamaBP, and Renita Rietz

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

www.HealthyDirections.ca

Hit the Trails for Happiness Beauty abounds in the blazing orange and red colours cascading through autumn leaves across Canada this fall on the trails. But, can hiking actually make you happier? Researchers from the University of Michigan and Edge Hill University in England say, “yes.” After evaluating 1,991 participants in England’s Walking for Health program, they found nature walks were associated with significantly less depression and mitigated the negative effects of stress. This edition we asked some of Canada’s top outdoor runners and adventurers including Simon Donato which Canadian trails they like best. Share your favourite trail tale at www.healthydirections.ca for the chance to win a FitBit Flex from SportChek to track your steps, distance, calorie burning and more. The Best Health Habits of Zoomers Improve your chances of joining the 100 club. The longevity secrets of centenarians and supercentenarians may surprise you. Physical activity and a healthy mental attitude are the primary commonalities. Thomas Perls, MD, founder and director of the New England Centenarian Study, has conducted extensive research on those older than 100 and claims the older you live usually means the healthier you've lived. This edition Naturopath Nicola Kempinska, shares The 10 Best Health Habits of Zoomers on page 10. Understanding Autoimmune Diseases and Offering Natural Treatment Options Autoimmune diseases are among the ten leading causes of death among women in all age groups up to 65 years but often don’t get much attention for prevention awareness and natural treatment education. This edition Catherine Kenwell talks to NDs about a variety of contributing factors and treatment approaches. Best of Health!

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

4 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

w r it e

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 5

» OUR CONTRIBUTORS Elvis ali, B.Sc, FIACA, Dipl. Ac., DHom., RAc., ND has been in private practice for nearly 3 decades specializing in Chinese medicine, sports medicine and nutrition. In 2006, Dr. Ali completed his studies on Body/Mind Medicine at Harvard Medical School. He is currently involved with research and development and is the Medical Advisor at Canadian Bio. Visit: www.canadianbio.ca

One of Canada’s best-known Chefs michael Smith is a passionate advocate for simple, sustainable home cooking and an inspiration for families creating their own healthy food lifestyle. Visit: chefmichaelsmith.com

n p w

Kathleen trotter, MS (Exercise Science) aka “K” is an ironman competitor, personal trainer and writer. She is passionate about fitness and trains the avid athlete and individuals living with osteoporosis, Parkinson's and scoliosi.Visit: kathleentrotter.com

w w

Christy Brissette, MSc, RD is a registered dietitian specializing in nutrition to prevent and manage chronic diseases. Visit: www.ChristyBrissette.com

Simon Donato, PhD is a Canadian geologist, entrepreneur, television host, world renowned explorer, and ultra-endurance athlete. Visit: www.adventurescience.ca HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 5

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 6

Enjoy all the Sweetness of bitter-less Stevia with nothing to feel guilty about when it comes to calories. Call it “Sweet Surrender”. Herbal Select Stevia is a zero-calorie, low glycemic, natural sweetener that makes a perfectly healthy substitute for white table sugar and artificial sweeteners. Unlike chemical sweeteners, Herbal Select™ contains pure Stevia extract with a taste that is naturally 60-100 times sweeter than refined sugar. So only a tiny amount is all it takes to sweeten your favourite beverages, foods and desserts! Not all Stevia is the same, though. Herbal Select takes special measures to preserve Stevia’s natural qualities to make ours the best tasting, purest Stevia available. Herbal Select utilizes the whole leaf extract - not isolated fractions - to retain the pure sweetness in real Stevia. Our attention to quality guarantees freshness in every serving ensuring a well-rounded sweet taste that is very close to that of pure sugar, without the calories or guilt. Try it today and see how sweet it is.

Delicious, Clean, Sweet Taste No Bitter After-taste Zero Calorie Sweetener Versatile – Available in Liquid, Packets and Bulk powder for baking

NUt r it io N

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 7

» DIETITIAN ADVICE

Whole Grains for Longevity By Christy Brissette, MSc, RD If you’re over the age of 45, you may consider yourself to be a baby boomer… but there’s a term for people of this age group who are enjoying life and leading healthy lifestyles. They’re called “Zoomers” because they’re boomers with “Zip”.

AGING’S EFFECT ON THE BODY The aging process often brings with it increased inflammation – a risk factor for chronic diseases such as cancer, type 2 diabetes, heart disease and obesity. But there are ways to lower the inflammation to slow down the aging process and maintain optimal wellness. The key to aging gracefully is following a healthy lifestyle: namely, an antiinflammatory diet and engaging in regular physical activity. One aspect of a healthy diet that will take you from “Boomer” to “Zoomer” is choosing whole grains in place of processed, refined, “white” carbohydrates. “Whole grain” means that all parts of the grain, including the germ (rich in vitamin E, an antioxidant), bran (rich in fibre) and endosperm (rich in starch) are included. Refined grains have usually had the germ and bran removed. This means that refined grains such as white rice, pasta and white bread will be low in fibre and antioxidants. These nutrients are key to slowing down the aging process and preventing chronic diseases.

THREE CHEERS FOR FIBRE! Fibre is needed for a healthy digestive system and lowers the risk of colorectal cancer. Eating foods high in fibre such as whole grains can help stabilize blood sugar levels. Compare this to refined grains which cause blood sugar to spike and then crash – a nightmare for energy levels. This blood sugar roller coaster can also cause your pancreas to produce lots of insulin, which can cause extra storage of fat where we least want it – around the waist. Over time, this excess production of insulin may cause your pancreas to work too hard or make your cells less sensitive to

insulin. This can increase your risk of type 2 diabetes. All the more reason to choose the slow-release whole grains to provide you with sustained energy and more stable blood sugar. Fibre is great because it allows people to feel satisfied with less food. This is important for achieving and maintaining a healthy body weight, an important part of looking and feeling your best. Staying slim and trim lowers your risk of several types of cancer and heart disease. Some types of fibre also help lower levels of “lousy” LDL cholesterol, further lowering your heart disease risk.

MORE REASONS TO LOVE YOUR WHOLE GRAINS Whole grains are rich in minerals such as magnesium and phosphorus. Magnesium is needed for nerve function, strong bones and muscle, regulating your heart rate and a healthy immune system. It also plays a role in keeping blood pressure and blood sugar levels stable. Phosphorus is needed to form bone, DNA and cell membranes. It is also used to turn fat into energy. Whole grains are packed with phytonutrients called polyphenols. Polyphenols are antioxidants that remove free radicals from the body before they can damage healthy cells, which may reduce signs of aging and the risk of cancer and heart disease. Whole grains also contain plant nutrients called lignans that may help prevent breast cancer and heart disease. When choosing bread, don’t fall for the trap of thinking “whole wheat” or “multigrain” breads are whole grain. They often aren’t! Look at the ingredient list and make sure before each grain on the list, you see the words “whole grain” or “stone ground”. For example, “whole grain millet flour”. This is the only way to know you’re getting a whole grain bread. Christy Brissette, MSc, RD is a registered dietitian specializing in nutrition to prevent and manage chronic diseases. Visit: www.ChristyBrissette.com

WHOLE GRAINS TO TRY Buckwheat Buckwheat is a gluten-free seed related to rhubarb. It is high in fibre, with 1 cup providing 14 grams. Choosing foods high in fibre can help you get to and keep a healthy body weight. Diets that include whole grains such as buckwheat are associated with a lower risk of type 2 diabetes, heart disease and some cancers. Millet Millet is a good source of magnesium, a mineral that may help prevent migraines, lower blood pressure and reduce heart disease risk. Corn (organic) non-GMO Whole corn is a whole grain. At 4.6 grams of fiber per cup, corn is high in fibre. Fibre helps control blood sugar, cholesterol and helps promote a healthy digestive system. Corn contains several antioxidants. Lutein and zeaxanthin are antioxidants in corn that may help prevent and manage arthritis, cataracts, and vision loss. Wild rice Wild rice is a type of edible grass that is higher in protein and lower in carbohydrates than brown rice. It contains more vitamin A (needed for healthy eyes) and folate (needed for red blood cell formation) than brown rice, but is lower in minerals. Oats Oats contain a type of fibre called beta-glucan that has been shown to lower “lousy” LDL cholesterol levels. High LDL levels are associated with a higher risk of heart disease. In cell studies, betaglucan activated cancer-fighting cells such as T-cells and natural killer cells.

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 7

» GREAT DESTINATIONS BEST CANADIAN RUNNING TRAILS

Tales from the Trails

Share your favourite trail tale to win a

FitBit Flex! Prize giveaways at:

healthydirections.ca

BANFF NATIONAL PARK AND THE CITY OF BANFF, AB With over 3 million visitors per year, Banff is Canada’s most popular National Park. It’s majestic beauty is only surpassed by its incredible network of more than 1600 kilometres of defined trails. What makes running in Banff great is the variety. While most people associate epic multiday backpacking trips with the Park, there are many kilometres of great trails in, and around the town of Banff itself. Incredible trails located mere kilometers from the town include those around Lake Minnewanka (such as Aylmer Lookout), Cory-Edith Pass, Tunnel Mountain, and the network at the base of Norquay Ski Hill (including Stony Squaw, Mystic Pass, and Cascade Amphitheatre).

WATERTON PARK, AB Tucked-away in the southwestern corner of Alberta, Waterton Lakes National Park is a much smaller park than Banff. This sister park to Montana’s Glacier National Park is a gem in it’s own right - featuring some of the most beautiful trails I’ve ever explored. From the small, charismatic town of Waterton, epic trails are only a short drive, or boat ride away. Recommendations are the challenging, yet awe-inspiring Crypt Lake trail (~17 km), or the incredible Akamina Ridge trail (~22 km). These trails are not all entirely runable, but definitely worth your time and effort! Bears are common in both parks, so be prepared! Simon Donato, PhD is a Canadian geologist, entrepreneur, television host, world renowned explorer, and ultra-endurance athlete.

GATINEAU PARK, ON Trail running is a great way to get away from the craziness of life and pavement. When you don’t have to travel for hours to do this, its even better. Gatineau Park is big, has 165 km of hiking trails, 90 km of mountain bike trails, the Trans Canada Trail passes through it plus its only 4 kilometres from downtown Ottawa. Hard to ask for more. Hit the popular Wolf trail for huge rock look offs, follow an old settler’s trail to a fire tower, stop at quiet wood cabins for a break. The trails vary in difficulty, are all full of nature, views, history and are well marked. If its winter, the trails turn into hiking, snowshoeing and cross-country ski trails. Noel Paine is a runner 27+ years of experience running everything from the 100m hurdles to 100kilomtre ultramarathons. Gatineau Park trails: http://www.ncc-ccn.gc.ca/places-to-visit/gatineaupark/things-to-do/hiking-walking-gatineau-park Personal blog: http://noelpaine.wordpress.com 8 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Emily Compton running the Mystic Pass trail in Banff National Park . Photo credit: Simon Donato

t r AVe L

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:13 pM page 8

BC ENDOWMENT LANDS, WEST OF VANCOUVER, BC My favorite place for trail running is the UBC Endowment Lands. It was my place of solitude during the stress of my university years. It was the place I shared special moments and conversations with my closest friends; where I trained for 3 marathons (included Ironman), countless triathlons and numerous 10 KM races; where I kept my sanity while studying at UBC; it was while running in the UBC Endowment Land trails I learned about leadership, grit, commitment, and blood, sweat & tears from former Olympian coaches – Thelma Wright and Doug Clement. I encourage all runners to get into nature and experience the beauty of their local trails, "To me, exercise / running is not about what kind of outfit you are wearing or how much make-up you have on while you pose at the gym. It is a meditative experience where I am one with both nature and the sound of my beating heart as they calm the "busyness" of my mind into a state of pure bliss and joy." Christina Bjorndal, ND, is a mom, wife, daughter, sister, friend and colleague. Visit: www.drchrisbjorndal.com

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:13 pM page 9

Lo NGe Vit Y

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 10

Âť ZOOMER HEALTH

The

Best

Health Habits of Zoomers

Feel your best during your golden years. Embrace these healthy habits to help prevent degenerative diseases.

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 11

NEW HELP FOR YOUR EYES

1. THEY SEEK OUT WHOLE FOODS Nourishing your body with nutrients directly from food is essential to feeling your best on a foundational level. Aim to live by the expression - “If it came from a plant, eat it. If it was made in a plant, don’t”. A whole foods diet promotes the health of all body systems - from balancing blood sugar and preventing joint aches, to giving you the energy you want to enjoy your days. Lots of colourful vegetables, organic meats and fish, nuts, seeds, and fruits will give your body the nourishment it needs to help you feel your best and prevent chronic illness.

2. THEY ADDRESS FOOD INTOLERANCES Food intolerances (aka food sensitivities) can develop over time, and people often go undiagnosed for many years, suffering from stomach issues and other health problems because they are unaware. Not only can these intolerances cause obvious symptoms such as gas, bloating, abdominal pains, and heartburn, but they can also cause fatigue, joint pains, poor immune function, memory issues, mental fogginess, headaches, trigger autoimmune responses, and skin irritations like psoriasis, acne, or eczema. Identifying food triggers through lab testing or a specific food elimination diet can help you heal your gut lining and reduce or eliminate pressing health concerns, allowing you to feel (and look) your best.

3. THEY CHECK NUTRIENT LEVELS One of the easiest ways to ensure you are on target with your health is to have key vitamin and mineral levels tested. This is especially important as we age because nutrient levels naturally decrease in the body and aren’t absorbed as easily. Regular testing of iron, vitamin D, vitamin B12, calcium, and magnesium will help to ensure that your key nutrient levels are on track. Specialized comprehensive laboratory testing can take this a step further by analyzing many vital micronutrients including vitamins, minerals, amino acids, antioxidants, fatty acids, and metabolites. The more information you can gather, the better your potential to feel good and function well each day.

Wonderful to have good eyes Madeleine wrote to us to tell her story of how Blue Berry™ has impacted her quality of life and helped her enjoy her favorite hobby: painting beautiful landscapes. is Madeleine. I “Myamname retired and live in

Montreal. I enjoy spending time in nature, painting beautiful plants and landscapes.”

MACULAR DEGENERATION “As I got older, my eyes began to weaken. I was very sad about this, because I love painting, which is demanding on the eyes and requires accurate vision. When I went to my optometrist, he diagnosed me as having age-related macular degeneration (AMD), and told me this unfortunately gets worse with time.”

Your eye tablet



“Then, in a magazine, I noticed an ad about Blue Berry, and read about a man who had used it to maintain his eyesight. In hopes of getting the same results, I bought a box at my local pharmacy, and started the same day. Now, I’ve been taking Blue Berry for almost a year, and I’m very happy with the product. I’m painting and my spirits have been lifted. I’m very happy to have found this product by New Nordic, and recommend it highly to anyone who wants to take good care of their vision.” - Madeleine F., Quebec

Berries and carotenes are good for your eyes! Blue Berry has been the no. 1 eye supplement in Scandinavia for over a decade. Based on high concentrations of blueberries and lutein, it provides carotenes to protect your eyes and help maintain your eyesight, even in conditions of AMD and cataracts.

4. THEY TAKE PRESCRIBED SUPPLEMENTS To treat certain health concerns, natural substances may need to be given at therapeutic doses that are too high to obtain from food alone, making a high quality supplement the best method for attaining benefits. Any prescribed supplement needs to be taken consistently in order to work, and at the individualized dose that is right for you. The quality of supplements can vary, with some containing artificial colours and flavours, or binders and fillers that prevent the key ingredients from being properly absorbed. Often times, a higher quality professional brand will get you the results you’re looking for, while you may not see the same effects with a lesser quality brand or dose.

I READ ABOUT BLUE BERRY™ STRONG

Nº1 EYE-TABLET IN SCANDINAVIA

Available at participating pharmacies and health food stores. For more information, visit our web site or call 1-877-696-6734 *

NEW NORDIC

newnordic.ca *

* ® / ™ Trademarks of Loblaws Inc. Used with permission. All rights reserved. Loblaws Inc., its parent company or any of its franchisees and/or affiliates are not a sponsor of, nor affiliated with New Nordic. To make sure this product is right for you, always read the label and follow the instructions.

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 12

5. THEY LOVE FISH, FLAX AND CHIA Omega-3 fatty acids are essential nutrients that can be found in foods like wild caught fish, flax, and chia seeds, or taken as a fish oil supplement. Omega-3 fatty acids are important structural components for cells, and exert beneficial antiinflammatory effects. The average diet today does not contain adequate amounts of omega-3s, leading to deficiencies that promote health problems. Omega-3 fatty acids have been shown to benefit cardiovascular health, weight management, vision, brain health, and nervous system function.

6. THEY SUPPORT THEIR JOINTS Joint formula ingredients such as glucosamine, chondroitin, and other natural anti-inflammatories have proven to be extremely helpful for rebuilding joint tissue and reducing inflammation. Glucosamine is one of the most researched joint health supplements, particularly for osteoarthritis. Chondroitin is a component of cartilage, making it useful for reducing pain and improving mobility. Natural anti-inflammatories shown to be beneficial for joint health include curcumin, boswellia, and as mentioned earlier, omega-3 fatty acids. Taken correctly, these supplements may replace or reduce the use of pharmaceutical anti-inflammatories or pain relief medications.

7. THEY TAKE VITAMIN B12 Vitamin B12 deficiency is especially common in older adults, most often due to intestinal malabsorption. Significant B12 deficiency can lead to neurological symptoms such as numbness and tingling of the hands & feet, memory loss, and mood changes. Correcting deficiencies can include dietary changes, or supplementation using the bioavailable form, methylcobalamin, either taken orally or via injection.

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 13

8. THEY GET THE SUNSHINE VITAMIN Vitamin D is essential for the proper utilization of calcium in the body, ensuring optimal functioning of the nervous system and bone formation. Vitamin D also modulates the immune system, meaning that it enhances your innate immunity but inhibits the development of autoimmune responses. As we age, we have a reduced ability to synthesize vitamin D from the suns rays, which is further perpetuated by lack of sun exposure and the use of sunscreens. Supplementation can be valuable, and vitamin D is best absorbed when taken with a meal.

9. THEY TAKE ANTIOXIDANT COENZYME Q10 CoEnzyme Q10 (aka CoQ10), is a powerful antioxidant compound that helps produce energy for your cells, strengthen your cardiovascular system, regulate blood pressure, and support a healthy immune system. It is integral to many processes in the body, and as we age, our levels naturally decline. Statin drugs also deplete CoQ10 in the body, leading to potential side effects like muscle aches and pains. The most bioavailable form of CoQ10 is known as ubiquinol, which is the best form to supplement with as you age.

10. THEY ENJOY FITNESS AND BEING ACTIVE Not only does physical activity promote the release of feel-good endorphins, staying active can also help improve circulation, keep joints mobile, maintain lean body mass, and keep your cardiovascular system functioning optimally. During exercise, you want to challenge yourself, but not push to the point of harm. Always consult your primary healthcare provider before starting a new activity or exercise program, and be sure to stop your activity if you experience any pain or discomfort.ď&#x20AC;ł Nicola Kempinska, ND practices family medicine, with a focus on anti-aging and longevity medicine as well as, womenâ&#x20AC;&#x2122;s health. For more information or to book an appointment please visit: www.DrKempinska.com

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 13

r e c ip e s

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 14

» FOOD PASSIONS AUTUMN CELEBRATION FOODS

Fall Fruit en Papillotte

Fall Fruit en Papillotte • • •

Preheat oven to 350° F 4 sheets parchment paper, 12 by 18 inches (30 by 40 cm) Baking sheet

INGREDIENTS 1/4 cup raisins 1/4 cup chopped pecans 1/4 cup chopped candied ginger 4 1-inch pieces cinnamon stick 4 1-inch pieces licorice root 4 1-inch pieces vanilla bean 4 whole cloves 1 pear, cored and cut into eighths 1 apple, cored and cut into eighths 4 dried or fresh apricots, halved 1 peach, cored and quartered 1 plum, cored and quartered 1/2 cup apple cider 1 tsp butter

DIRECTIONS e

14 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Fold each sheet of parchment paper in half. Trim to make 4 heartshaped pieces. Open each heart of parchment paper. On one side of fold line add 1 tbsp (15 mL) each raisins, pecans and ginger; 1 each cinnamon stick, licorice root, vanilla bean and clove; 2 each pear, apple and apricot pieces; 1 each peach and plum quarters. Sprinkle 2 tbsp (25 mL) cider over each; top with 1/4 tsp (1 mL) butter. Fold other half of parchment heart over fruit. Beginning at curve of heart, roll cut ends together to seal. Place fruit packages on baking sheet. Bake in preheated oven for 30 to 40 minutes or until apples and pears are tender. Slide each package onto a serving plate; cut an “X” on top of each package with a knife. Pull back tips of “X” to make an opening. Serve warm in parchment.

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:14 pM page 15

SPICE it UP! Enter the prize giveaway at:

healthydirections.ca

WIN a Pepe Spice Cutter!

Turmeric Spice Paste* Turmeric has a peppery, warm and bitter flavour. It is best known as one of the ingredients used to make curry. It has a tough brown skin and a deep orange coloured flesh. Turmeric contains curcumin a natural antiinflammatory which has long been used in both the Chinese and Indian systems of medicine.

INGREDIENTS

Fall Vegetable Paella INGREDIENTS 3 tbsp olive oil DIRECTIONS 3 cloves garlic, chopped In a large wok or pot, heat oil over medium 1 cup chopped onions heat. Add garlic and onions; cook, stirring 1 1/2 cups brown rice occasionally, for 5 minutes or until soft. Stir in rice 2 tbsp TURMERIC SPICE PASTE* and spice paste; cook for 2 minutes. (or commercial curry blend spice) Stir in stock and apple juice. Bring to a boil; 2 cups stock cover, reduce heat and simmer for 35 minutes. 1 cup apple juice Stir in eggplant, green peppers, red 2 cups eggplant, peeled and cut peppers, mushrooms, cauliflower, broccoli and into 1/2-inch (1 cm) cubes carrots. Cover and bring to just under a boil. 1/2 cup chopped green peppers Simmer gently for 10 minutes or until rice is 1/2 cup chopped red bell peppers tender and vegetables are cooked. If desired, 1 cup sliced shiitake mushrooms season to taste with salt and pepper. Serves 6. 1/2 cup cauliflower florets 1/2 cup broccoli florets 1/2 cup sliced carrots Courtesy of “The Healing Herbs Cookbook” by Pat Crocker © 2013 www.robertrose.ca

1 tbsp olive oil 1 1-inch (2.5 cm) cinnamon stick 2 cloves garlic, finely chopped 1 tsp whole coriander seeds 1/2 tsp ground cumin 1 2-inch (5 cm) piece turmeric root, peeled and finely chopped 1 1-inch piece of ginger root, peeled and finely chopped 1 whole clove

DIRECTIONS In a small skillet, heat 1 tbsp (15mL) olive oil over medium heat. Add cinnamon, garlic and coriander seeds; gently toast, stirring, for 2 minutes. Transfer to a clean coffee grinder. Add cumin, turmeric, ginger and clove; grind into a rough paste. Courtesy of “The Healing Herbs Cookbook” by Pat Crocker © 2013 www.robertrose.ca

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 15

He ALt H

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:15 pM page 16

» FIT FOR LIFE

K’s Killer, ‘Minutes’ Kettlebell Workout By Kathleen Trotter, MS Kathleen Trotter, aka “K” offers this “minutes” kettlebell, full-body, workout to mix up your routine. Kettlebell workouts are more than a trend. They are tried and true. They were first used in the 1700s, for weighing crops. Kettlebell training combines strength training and cardio in one. They build power endurance and reduce overall training time.

The Warm-Up: 5 to 10 minutes of any type of cardio. For example, march or jog in place, do jumping jacks or walk up and down your household stairs. Complete each exercise in the first circuit for one minute. Aim to complete as many repetitions as you can in that minute. After completing all three exercises, rest for one minute, then repeat. Follow the same protocol for circuit number two and three. Once you have completed two sets of each circuit, attempt the "grand finale". Do all nine exercises back-to-back for one minute each without resting.

CIRCUIT # 1 1. Pass Under Kettlebell Lunges 2. Lunge Jumps 3. Mountain Runs

CIRCUIT # 2 1. Alternating Kettlebell Shoulder Presses 2. Up / Up / Down / Downs 3. Burpies

CIRCUIT # 3 1. Bent Over Kettlebell Rows 2. Goblet Squats 3. Plank Hops

CIRCUIT # 1 Exercise #1 - Pass Under Kettlebell Lunges Hold a kettlebell in your right hand. Step your right leg back into a lunge. Thread the weight under your leg and grab the weight with your left hand. Alternating passing the weight under your legs as you lunge for one minute. Always engage the bum muscle of the front leg as you stand up. Keep your chest and head up - don't round forward! Exercise #2 - Jump Lunges Pulse down into a lunge three times. Then, jump both feet off of the floor. As you jump switch the leg that is forward so you land with the opposite leg forward. Continue for one minute. Don't sacrifice form, always aim for quality over quantity. If needed, slow down or eliminate the jump. Exercise #3 - Mountain Runs Start in a plank position. Hands directly under your shoulders. Don't let your lower back arch or round. Hold this position as you alternate one knee into your chest at a time for one minute.

CIRCUIT # 2 Exercise #1 - Up/Up/Down/Downs Start in a plank position - forearms and

16 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

feet on the floor. Don't let your lower back arch or round. This is your starting position. Hold this position as you place your right, and then your left hand on the floor. Hold for a moment before lowering one forearm down to the floor at a time. Return to the starting position. Make sure to alternate the arm you start the movement with. To make the exercise easier, go down onto your knees. Exercise #2 - Alternating Kettlebell Shoulder Presses Hold a kettlebell in each hand. Bring your arms up to shoulder height. Make sure your elbows are bent at a ninety degree angle, palms facing forward. If possible, hold the kettlebells so the bell portion faces up. Press the weights over your head. Make sure that your abdominals are engaged so that you don't arch your lower back. This is your starting position. Alternate lowering one arm at a time down to a ninety degree angle for one minute. Exercise #3 - Burpies Start standing. Bend over and place your hands on the ground. Jump your feet into plank. Don't allow your lower back to sink or your bum to stick up into the air. To make the exercise easier, step your feet back into a plank.

HdAutumn2014_Healthydirectionstemplate 14-10-05 3:15 pM page 17

CIRCUIT # 3 Exercise # 1 - Bent Over Kettlebell Rows Start standing holding a kettlebell in each hand, arms straight. Your palms should be hanging slightly in front of your thighs Hinge forward at your hips. Keep your chest out, back straight. This is your starting position. Use your upper back muscles to row your elbows up towards the ceiling. Imagine you are cracking a walnut between your shoulder blades. Exercise # 2 - Goblet Squats Cradle the handle of one kettlebell with both hands, bell facing up towards the ceiling. Make your feet slightly wider than hip distance apart. Bend at your ankles, knees and hips to sit your bum down towards the floor. Keep your back straight, chest up and core engaged. Use your bum muscles to stand back up. Make sure your knees track over your middle toes and your heels stay on the ground. Repeat for one minute. Exercise # 3 - Plank Hops Start on your hands and toes, with your feet slightly off to the right. Jump your feet to the left, then, without doing a double hop, jump your feet back to the right. Continue this back and forth motion for one minute. Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson’s and scoliosi. For more great articles and fitness tips visit: www.kathleentrotter.com and join Kathleen’s newsletter.

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 17

r e c ip e s

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 18

» FOOD PASSIONS FAST MEALS IN A JAR

Overnight Oatmeal Jars

Overnight Oatmeal Jars with Last Minute Stir-Ins Makes four 1-pint (500mL) mason jars, Serves 4

FOR THE P.M. BASE 4 cups (1 L) of quick-cooking or large-flake rolled oats 4 tablespoons (60 mL) of maple syrup, brown sugar or honey 1 teaspoon (5 mL) of cinnamon or your favorite baking spice 1 teaspoon (5 mL) of pure vanilla extract 1/2 teaspoon (2 mL) of salt 4 cups (1 L) of any milk (dairy, soy, rice or nut) 2 cups (500 mL) of your favorite frozen fruit (berries, tropical or tree)

FOR THE A.M. TOPPING 2 cups (500 mL) of your favorite yogurt 1/4 to 1/2 cup (60 to 125 mL) of maple syrup, brown sugar or honey 1 cup (250 mL) of crispy crunchy nuts or seeds

DIRECTIONS Measure the oats, syrup, cinnamon, vanilla, salt and milk evenly into four 1-pint (500 mL) mason jars. Seal the jars and give the works a good shake. Top with a thick layer of frozen fruit. Chill overnight (or even for 2 nights). In the morning, top off the smoothly transformed oatmeal with yogurt (if desired), a splash of sweet syrup and your crunch of choice. If dashing out the door with breakfast, don’t forget to grab a spoon!

Turn jars into cups and bento containers with Cuppow! From Family Meals: 100 Easy Everyday Recipes by Michael Smith. Copyright © Michael Smith, 2014. Reprinted by permission of Penguin Canada Books Inc. Photography credit: Ryan Szulc.

Enter to WIN!

Prize giveaways at:

healthydirections.ca

18 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 19

Just Add Water Noodles â&#x20AC;&#x201C; in-a-Jar Makes enough to fill a 1-quart (1L) mason jar with a delicious meal-on-the-fly for 1.

INGREDIENTS

DIRECTIONS

2 tablespoons (30 mL) of ketchup 2 tablespoons (30 mL) of peanut butter 1 tablespoon (15 mL) of finely grated frozen ginger 1 tablespoon (15 mL) of fish sauce 1 teaspoon (5 mL) of soy sauce 1/4 teaspoon (1 mL) of your favorite hot sauce The zest and juice of 1/2 lime 1 carrot, shredded A handful of fresh bean or lentil sprouts A handful of shredded basil, mint and cilantro leaves A green onion or two, thinly sliced 1 standard-issue package (3 ounces/85 g) of instant ramen noodles

Squeeze, spoon, splash, sprinkle and grate the ketchup, peanut butter, ginger, fish sauce, soy sauce, hot sauce, and lime zest and juice into a 1-quart mason jar. Stir the works together. Top with the shredded carrot, bean sprouts, herbs and green onion. Before you open the noodle package, squeeze it to break up the noodles. Discard the so-called flavour packet and add the noodles to the jar. At lunchtime, get your hands on 2 cups of boiling water. Pour it straight into the jar, screw the lid on tightly, fold a towel around the jar and give it a gentle shake to distribute the flavors and textures. Let rest for 10 minutes as the magic noodles soften and soak up all the surrounding flavors. Enjoy with a pair of chopsticks. HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 19

DiGe s T

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 20

Âť DIGESTIVE HEALTH

Is Gluten-Free For Me? Food for Thought

By Rosanna Lee, PHEc., MHSc., BASc. Do the terms gluten-free, dairy-free, prebiotics and probiotics sound familiar to you? Are these nutrition claims something you now look for when shopping? If so, you have been exposed to one of the most explosive food trends in the 21st century relating to nutrition and digestive health. Other than a growing fad, digestive health issues are real and affect many individuals, ranging from children to older adults. According to the Canadian Digestive Health Foundation (2014), an estimated 20 million Canadians suffer from digestive disorders each year and the numbers are continuing to grow. This makes digestive issues an emerging concern for many Canadians who are now looking for ways to proactively prevent, naturally alleviate and, or treat digestive problems. 20 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 21

With 16 main digestive disorders, we have probably only heard a small fraction of them; namely from the very food trends that have cropped up in recent years like gluten-free diets and high pro or prebiotic foods that have put a spotlight on celiac disease and constipation, respectively. But how much do we really know about digestive issues? This article will highlight celiac disease and some things you should know before committing to a gluten-free diet.

CELIAC DISEASE This is what started the whole gluten-free revolution that has now permeated groceries, specialty food stores, cafes and restaurants. Those with celiac disease cannot eat any gluten and avoidance of this ingredient is the key in managing a healthy lifestyle. Celiacs must be aware of hidden sources of gluten in hydrolyzed vegetables, malt, spelt, kamut and in some drug products. If unsure, it is best to be vigilant by reading the ingredients lists of food packages, calling up manufacturers to inquire about certain ingredients, doing more research online and even inquiring directly from a licensed health practitioner just to be safe. Wheat, rye, triticale and barley contain gluten and can negatively affect the small intestines of celiacs via inflammation and damage of the villi (parts of the small intestine that absorb nutrients). Ultimately, the intestines will be unable to absorb needed nutrients like protein, fat, carbohydrates, vitamins and minerals needed for growth, repair and maintenance (Canadian Celiac Association). If you notice that you have adverse reactions to certain foods in your diet, it is best to visit your health care practitioner (e.g. a physician or a registered dietitian) to get tested for the proper diagnosis (e.g. blood screening, biopsies) and treatment. Sometimes it may not be celiac, but rather a non-celiac gluten sensitivity that can also occur. Research has also noted that if you have type 1 diabetes you may also be at an increased risk for celiac disease (Canadian Digestive Foundation, 2014).

ALTERNATIVE THERAPIES Some alternative natural remedies are available to treat inflammation if you noticed you are feeling unwell (either from gluten sensitivity or from other foods). Research has found that herbs like ground flax, turmeric, nettles, black pepper, basil, cardamom, cayenne, chamomile, chive, cilantro, cinnamon, ginger, garlic and licorice all contain natural compounds that help reduce inflammation. However, before you head out to buy these supplements, do more research to make sure this is your best fit. Some herbal supplements may affect your current medications or health condition. It is best to speak to your doctor and registered dietitian about this before starting a herbal regimen.

GLUTEN IS BAD FOR YOU, RIGHT? Despite the plethora of books, articles, reality and TV shows that have put a negative reputation on gluten, this ingredient is not bad for you. There is no sound scientific evidence pointing to the fact that gluten-free is better for your health (unless you are celiac). Being gluten-free does not automatically equate to good health. If

you are still eating high amounts of fatty red meats, consuming a lot of processed foods with high amounts of sodium and sugar, and not eating your recommended daily intake of vegetables and fruits, you will still be unhealthy. Your weight may still be the same, if anything, it will go up.

THE GLUTEN REPLACERS Ultimately, starchy foods like potatoes, tapioca and corn may replace gluten-rich foods like wheat in a gluten-free celiac diet. But, this may not bode well in the long-run. Starches like these can also promote inflammation as the body’s insulin levels go up. Fat can also be more readily deposited from this dietary change as well. Usually without gluten, food manufacturers use additional substitutions like fats, sugars and salt to make it taste and look good. This means your diet may also be higher in calories from the additional fat and carbohydrate content, not to mention the elevated sugar and sodium levels.

THE CURRENT CELIAC SITUATION To date there are no medically-proven treatments for celiac disease other than total avoidance of gluten in the diet. However, many individuals who live with celiac disease can live a normal, long and happy life by following a healthy diet that includes more vegetables, fruits, lean meats, healthy mono and polyunsaturated fats, and alternative plant-based proteins. The healthiest and easiest way to be gluten-free is to find products that have very little processing. This way, the foods consumed are natural and ingredients are easily traceable to ensure they are free of gluten. Having an active lifestyle is also encouraged and can help manage health and weight goals, not to mention, you might feel more energized throughout the day. Lastly, stay positive! Having celiac does not mean you cannot enjoy the pleasures of daily life. Take advantage of support groups to help find new innovative and creative ways to take charge. For more information visit: Canadian Celiac Association - www.celiac.ca Health Canada’s Information on Celiac Disease - http://www.hc-sc.gc.ca GFCP’s Certified Gluten-Free Products Directory www.glutenfreecert.com/consumers/certification-directory

Rosanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, a professional home economist and an avid foodie with diverse experiences in healthcare, community nutrition, industry, education, public health and research. She has a great passion for food, nutrition and health and loves to share and learn! Email at: rosannalee88@gmail.com or call 647-889-8854.

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 21

r e c ip e s

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 22

» ECO LIVING MAKE YOUR OWN AUTUMN SOAPS

Rosemary Soap

Rosemary Soap INGREDIENTS

7.5 oz rosemary infusion 213g 3 oz lye (caustic soda) 85 g 1.5 lbs extra virgin olive oil 682 g 1 tbsp rosemary leaves or flowers 15mL 0.15 oz rosemary essential oil 4 g

DIRECTIONS

Courtesy of The Best Homemade Natural Soaps: 40 Recipes for Moisturizing Olive Oil-Based Soaps by Mar Gómez, 2014 © www.robertrose.ca Reprinted with publisher permission.

22 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

To make the rosemary infusion, in a bowl, pour 7.5 oz (213g) boiling water over 1 tbsp (15mL) crushed rosemary. Cover and let stand for 5 minutes. Strain and weigh for recipe. Note: Exact measurements are crucial in soap making. Wearing gloves and goggles, pour rosemary infusion into a large saucepan. Add lye slowly, stirring gently until it is dissolved. Using a thermometer, monitor the temperature of the lye mixture until it is between 120°F and 140°F (49°C and 60°C). Meanwhile, in a separate saucepan, heat olive oil to between 120° F and 140°F (49°C and 60°C). Remove olive oil from heat. Add lye mixture to olive oil, stirring slowly and trying not to splash. Stir occasionally, every 15 minutes or so, until the mixture thickens and congeals. (It will have a texture similar to that of light mayonnaise.) Stir in rosemary leaves and essential oil. Stir for one minute with a spoon (or with a whisk, taking care not to create any foam). Pour into a greased or paper-lined soap mold. Gently tap mold to remove any air bubbles. Cover with a blanket or towel and let stand for 2 days. Uncover and let stand for an additional day if the mold is very large. Turn soap out of the mold. Wait another day, then cut into bars as desired. Dry bars for 1 month, turning occasionally to ensure they are drying uniformly. This heavenly smelling soap is an excellent skin disinfectant. Rosemary is such a powerful herb that it should not be used during the first trimester of pregnancy and is contraindicated in people with epilepsy.

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 23

Cinnamon Soap In addition to offering its warm, spicy scent, cinnamon is an antiseptic, a stimulant and an aphrodisiac.

INGREDIENTS

Courtesy of The Best

7.5 oz mineral water 213g Homemade Natural Soaps 3 oz lye (caustic soda) 85 g by Mar Gómez, 1.5 lbs extra virgin olive oil 682 g 2014 © www.robertrose.ca Reprinted with publisher 0.35 oz pure cocoa butter 10 g permission. 1 tbsp ground cinnamon 15 mL 0.07 oz cinnamon leaf essential oil 2 g

DIRECTIONS Wearing gloves and goggles, pour mineral water into a large saucepan. Add the lye slowly, stirring gently until it is dissolved. Using a thermometer, monitor the temperature of the lye mixture until it is between 120°F and 140°F (49°C and 60°C). Meanwhile, in a separate saucepan, heat olive oil to between 120° F and 140°F (49°C and 60°C). Remove olive oil from heat. Add lye mixture to olive oil, stirring slowly and trying not to splash. Stir occasionally, every 15 minutes or so, until the mixture thickens and congeals. (It will have a texture similar to that of light mayonnaise.) Stir in cocoa butter, ground cinnamon and essential oil. Stir for 1 minute with a spoon (or with a whisk, take care not to create foam). Pour into a greased or paper-lined soap mold. Gently tap mold to remove any air bubbles. Cover with a blanket or towel and let stand for 2 days. Uncover and let stand for an additional day if the mold is very large. Turn soap out of the mold. Wait another day, then cut into bars as desired. Dry bars for 1 month, turning occasionally to ensure they are drying uniformly. HEALTHY DIRECTIONS | www.healthydirections.ca

Autumn 2014 23

h e a l Th

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 24

» NATUROPATHY AI

Natural Options for

Autoimmune Disease

By Catherine Kenwell, BA “I know I haven’t been feeling well—but you’re saying my own immune system is attacking me?” A diagnosis of autoimmune disease (AI) (or rather, any of the nearly 100 diseases that fall under the AI umbrella) can be frightening. Even arriving at the diagnosis may sometimes be a gruelling journey, given that symptoms often mimic other concerns. And unfortunately, over 45 per cent of patients with autoimmune diseases are labelled chronic complainers in the earliest stages of their diagnosis, according to an American Autoimmune Diseases Association survey. But what is an autoimmune disease? Let’s look at the immune system—our body’s guardian and protector. The immune system is constantly looking out for attacks from foreign invaders like bacteria, infected or pre-cancerous cells, but in its travels it also connects with normal healthy molecules in our blood, bones and tissues. The immune system’s ability to identify and react to both healthy and invading molecules is crucial; when it can’t determine the difference, it attacks healthy cells and tissues, creating inflammation, pain, and other symptoms associated with an autoimmune disease. More than 50 diseases are clustered into the AI category. Some of the most commonly seen are rheumatoid arthritis (RA), Crohn’s disease, lupus, irritable bowel syndrome, multiple sclerosis and skin conditions such as psoriasis. Combined, these diseases affect at least two million Canadians, and strike women at least three times more often than men. 24 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 25

The effects of AI can be debilitating and life-threatening. The life expectancy of an individual with RA, for example, may be reduced by between five to 10 years, with cardiovascular disease a significant cause of death in individuals with RA (Statistics Canada). Nerve damage associated with multiple sclerosis can cause brain damage, vision loss and debilitating muscle spasms. More than 100,000 people in Canada have MS, and 80 per cent of those are unable to work (MS Society of Canada). The causes of AI are not entirely unknown, but genetics, environment and lifestyle likely all play a role. Diet, exercise, stress reduction and physical therapy (such as massage, acupuncture and physiotherapy) can address some of the underlying causes. While conventional medicine dictates rounds of antiinflammatories or corticosteroids as the symptomatic solution, they don’t address the underlying factors associated with the disease and their long-term effects can be quite devastating to our overall health. As a result, many people diagnosed with AI look for more natural, less invasive treatments. Naturopathic doctor Heidi Fritz sees many patients suffering with AI in her Bolton practice. “People notice their symptoms— pain, fatigue, swelling, inflammation—are increasingly aggravating or not going away,” she says. “Often people come to us having already been diagnosed with AI, but they want to avoid the need for powerful medications such as steroids or anti-inflammatories. We help by addressing the underlying issues around their symptoms. “We look for a clustering of symptoms—rash, multiple-system

involvements, kidney and joint concerns, perhaps alongside digestive concerns,” she says. “We perform a complete intake and blood tests to aid in determining a cause.” If a patient is already taking steroids or anti-inflammatories, “we don’t usually tell them to stop, because that may cause a flareup of the symptoms; it really depends on how bad the situation is,” explains Fritz. “If we are the first consult, however, we often inform patients that it is desirable to avoid prednisone if possible, or at least to limit reliance upon it.” Once a healthier diet and lifestyle are established, the need for those medicines often subsides. Food sensitivities and stress can make people more susceptible to AI. “Sometimes we see a dramatic resolution to AI issues when we change a patient’s diet,” Fritz explains. “Eating a varied wholefoods diet reduces inflammation in the gut and bowel (which reduces digestive complaints) and improves overall health.” Nova Scotia-based Bryan Rade, ND, agrees. “Identifying and removing food sensitivities is absolutely one of the most important components of AI management. When we consume foods we are sensitive to, it leads to inflammation of the gastrointestinal tract. Studies looking at food sensitivity elimination in patients with RA and psoriasis show significant clinical improvement.” Bringing balance to the immune system is also an important factor, says Rade. Supplements like vitamin D, melatonin, phytosterols (“plant cholesterol”), and herbs such as astragalus, achisandra can help. Rade identifies therapies such as acupuncture



Early Diagnosis Keeps Your Life From Unravelling. Almost half of all Canadians affected by dementia, including Alzheimer’s disease, are waiting too long to be diagnosed. Yet, early diagnosis can improve the journey for the person with dementia and prepare their family and friends for what lies ahead. The Alzheimer Society makes the disease easier to live with by providing information, support and education every step of the way. Find out more at www.earlydiagnosis.ca and see your doctor.

There’s So Much To Hold On To.

HEALTHY DIRECTIONS | www.healthydirections.ca

Autumn 2014 25

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 26

THE GLOBAL LEADING PRODUCT

FOR BRAIN HEALTH Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.

NEW TESTIMONIES OF THE WONdERFUL EFFECTS OF SAgEE • Mississauga – A young U of T student was feeling stressed out and tired. He had to sleep sometimes 12 hours in order to catch up with the work load, taking a nap when coming home from school because of fatigue. But after using Sagee for three months, he is now feeling fresh and healthy, with no need to over sleep or nap. He takes more initiatives in studies and finds school studies more fun and rewarding. He plans to continue using it until he finishes school. • Mississauga – A man in his seventies in the Dundas/Confederation area was suffering from shaking hands, walking difficulties and memory deterioration. By using Sagee for half a year, his shaking of the hands has completely stopped, his walking is stable and his memory has improved. • A Mississauga woman in her seventies suffered insomnia for about 20 years. She would normally sleep very lightly for about one to two hours a night with fatigue and dizziness in the day-time. After using Sagee for one course of treatment, she started to feel sleepy around 9:30 pm and she could start to get prepared for sleep and get into deep sleep around 11:00 pm. She could sleep deeply into 3-4:00 am in the morning, about 4 to 5 hours of deep sleep. Her fatigue and dizziness disappeared as well. • Etobicoke – A three-year-old boy was diagnosed with autism. He did not talk or socialize with other kids in the kindergarten. After taking Sagee for a few months, he started to pronounce words properly and his kindergarten teacher said he mingled with other children better. At the same time, he started to eat things that he wouldn’t before. After another three months, his language ability improved to being able to make complete simple sentences such as "I want milk." etc.

SAgEE CANAdA WELLNESS

Distributor/retailer inquiry welcome.

Do you want to discover your hidden health issues?

Experiencing poor health? How balanced is your body? Toxicity levels? Hormone balance? Mineral balance? Ph balance? What kind of deficiencies are in the body? What is potentially posing a threat to your future health? What kind of lifestyle changes do you need to make in order to heal naturally? How healthy are your organs?

If your answer is yes,

please let us provide you with the most complete holistic approach to healing naturally. Call 416-907-3586, 905-477-8558 to book an appointment. For information on our clinical services, such as, Acupuncture, EIS Whole Body Scan, Biofeedback Scan, Naturopathy and more please visit our website at: www.canadasagee.com

ALBERTA For details please call: 403-770-2809

BRITISH COLUMBIA For details please call: 604-628-2370

Acupuncture, Tuina Massage Electro Interstitial Scan, Biofeedback Scan and Therapy, as well as, Naturopathy

Our Clinical Services Focus on: Insomnia, Memory Loss, Alzheimer’s, Dementia, Parkinson’s, Anxiety, ADD, ADHD, Stroke, Autism, Epilepsy, Seizure, Headache, High Blood Pressure, Diabetes, Menopause

SAgEE INgREdIENTS Korean Ginseng Extract Grape Seed Extract Lycium Barbarum Extract Blueberry Extract Ginkgo Biloba Extract

Sagee is made from a 100% botanical extract in a certiﬁed GMP facility.

www.canadasagee.com ALBERTA 403-770-2809 | 780-669-9555 BRITISH COLUMBIA (604) 628-2370

ONTARIO For details please call: 416-907-3586

Our TCM Wellness Clinic offers:

ONTARIO Tel: (905) 477-8558 (416) 907-3586 (613) 482-6589 (514) 907-3299

1-888-212-0213

26 Summer Spring 2014 26 2014 HEALTHY HEALTHYDIRECTIONS DIRECTIONS| |www.healthydirections.ca www.healthydirections.ca

info@sagee.ca

s uite 303, 170 s heppard ave. e ast (e ast of Yonge) North York, ON M2N 3a 4

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 27

and gamma-linolenic acid for RA, while topical curcumin for psoriasis and selenium for Hashimoto’s thyroiditis can prove beneficial. Herbs and botanicals can also build immunity and help reduce inflammation in the body. In his three-decade medical practice, Elvis Ali, ND, has used the herbal remedy ESSIAC® Canada International to help assist and boost the immune system. “I have used individual herbs along with combinations as found in ESSIAC® Canada International tea,” says Ali. ESSIAC® Canada International, combines slippery elm bark, Indian rhubarb root, burdock root and sheep sorrel—herbs that reduce mucus and toxins throughout the body, from the lungs to the kidneys and gastrointestinal tract. “Its goal is to remove toxic accumulations in the fat, lymph, bone marrow, bladder and alimentary canals—thus reducing inflammation and balancing the body’s immune system,” he notes. Along with addressing diet and providing herbal supplementation, managing stress is also a key factor in reducing the effects of AI. “Chronic stress can suppress cortisol production—cortisol is the strongest of our antiinflammatory hormones, and when it is lacking patients can suffer what we call adrenal burnout. We recommend herbs to boost cortisol and adrenal hormone production, and of course, reducing stress is a big benefit. Removing stress from our lives is challenging but learning to manage it through stress reduction techniques such as meditation can help,” notes Fritz. One might think that since AI affects considerably more women than men, there may be a hormonal element associated with it. Times of hormonal upheaval, such as pregnancy and menopause, can impact female hormone production, thus creating situations where women may be more susceptible to AI. “It’s not well understood,” says Fritz. “We don’t have good data to support it, but there could be a correlation. The drop in estrogen and progesterone associated with menopause may increase an individual’s susceptibility to inflammation, and we do see many cases of adrenal issues and RA in menopausal and post-menopausal women.” But starting out with and maintaining a healthy diet and lifestyle can protect our bodies from autoimmune attacks and decrease the susceptibility of future concerns. “When a patient is pregnant, we often recommend key supplements such as vitamin D and omega-3s. The supplements can help both the mom-to-be and the baby in utero to protect and control asthma, allergies and other AI, not only now, but in later years,” says Fritz. Catherine Kenwell, BA, is a freelance writer based in Toronto. As former director of communications with the Canadian College of Naturopathic Medicine, she was the founding editor of MIND|BODY|SPIRIT, the College’s alumni magazine. She is certified in animal-assisted therapy and has a special interest in traumatic brain injury rehabilitation and mental health. Catherine can be reached at kenwellstories@gmail.com

Find a Naturopath

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

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

Naturopathic Essentials Health Centre

Located at: 1891 Rathburn Rd. East

Dermatology & Gastrointestinal Health, Weight Loss, Arthritis www.NaturopathicEssentials.com

Call: (905) 290-0850

OTTAWA Ellen Simone, BPHE, HD, ND

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

www.drellensimone.com

THORNHILL Betty Rozendaal, BES, MA, ND Thornhill Naturopathic Health Clinic Located: 12 A Centre Street General Family Practice with special interest in environmental medicine

www.thornhillnaturopathic.ca Call: (905) 707-2001

TORONTO Pamela Frank, BS(Hons), ND

Forces of Nature Wellness

15 years of specializing in women’s health issues: PCOS, endometriosis, PMS, menopause and infertility

PFrankND@ForcesofNature.ca www.ForcesofNature.ca

Call: (416) 481-0222

ALBERTA / BRITISH COLUMBIA EDMONTON Michael Mason-Wood, ND

Natural Terrain Naturopathic Clinic Prolotherapy / PRP & Sports Medicine, Autism, Anti-Aging and Environmental Medicine

www.naturalterrain.com www.drmasonwood.com

Call: (587) 521-3595

Natural processes bring about powerful healing.

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 28

Choose Life

Grow Young with HGH From the landmark book Grow Young with HGH comes the most powerful, over-thecounter health supplement in the history of man. Human growth hormone was first discovered in 1920 and has long been thought by the medical community to be necessary only to stimulate the body to full adult size and therefore unnecessary past the age of 20. Recent studies, however, have overturned this notion completely, discovering instead that the natural decline of Human Growth Hormone (HGH), from ages 21 to 61 (the average age at which there is only a trace left in the body) and is the reason why the body ages and fails to regenerate itself to its 25 year-old biological age.

in the blood at the same levels HGH existed in the blood when we were 25 years old.

There is a receptor site in almost every cell in the human body for HGH, so its regenerative and healing effects are very comprehensive. Growth Hormone first synthesized in 1985 under the Reagan Orphan drug act, to treat dwarfism, was quickly recognized to stop aging in its tracks and reverse it to a remarkable degree. Since then, only the lucky and the rich have had access to it at the cost of $10,000 US per year.

The next big breakthrough was to come in 1997 when a group of doctors and scientists, developed an all-natural source product which would cause your own natural HGH to be released again and do all the remarkable things it did for you in your 20’s. Now available to every adult for about the Modern medical science now regards aging as price of a coffee and donut a day. a disease that is treatable and preventable and that “aging”, the disease, is GHR is available now, just actually a compilation of various in time for the aging Baby diseases and pathologies, like a rise Boomers and everyone else in blood glucose and pressure to from age 30 to 90 who diabetes, skin wrinkling and so on. doesn’t want to age but All of these aging symptoms can be would rather stay young, stopped and rolled back by beautiful and healthy all of maintaining Growth Hormone levels the time. Like a picked flower cut from the source, we gradually wilt physically and mentally and become vulnerable to a host of degenerative diseases, that we simply weren’t susceptible to in our early adult years.

r New! Dmoecntoded m o Rec

The Reverse Aging Miracle

RELEASE YOUR OWN GROWTH HORMONE AND ENJOY: • Improved sleep & emotional stability • Increased energy & exercise endurance • Loss of body fat • Increased bone density • Improved memory & mental alertness • Increased muscle strength & size • Reverse baldness & color restored • Regenerates Immune System

• Strengthened heart muscle All N • Controlled cholesterol For matural ula • Normalizes blood pressure • Controlled mood swings • Wrinkle disappearance • Reverse many degenerative disease symptoms • Heightened five senses awareness • Increased skin thickness & texture

This program will make a radical difference in your health, appearance and outlook. In fact we are so confident of the difference GHR can make in your life we offer a 100% refund on unopened containers. ct o f A P ro d u ea l t h H l G l o b a ct s P ro d u

1-877-849-4777 www.biehealth.ca BIE Health Products #3-154,3350 Fairview Street, Burlington, ON, L7N 3L5

GHR DIV 2037839 ON

The new HGH releasers are winning converts from the synthetic HGH users as well, since GHR is just as effective (for anti-aging) is oral instead of self-injectable and is very affordable.

GHR is a natural releaser, has no known side effects, unlike the synthetic version and has no known drug interactions. Progressive doctors admit that this is the direction medicine is going, to get the body to heal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift in medicine and, like any modern leapfrog advance, many others will be left in the dust holding their limited, or useless drugs and remedies. It is now thought that HGH is so comprehensive in its healing and regenerative powers that it is today, where the computer industry was twenty years ago, that it will displace so many prescription and non-prescription drugs and health remedies that it is staggering to think of. The president of BIE Health Products, stated in a recent interview,“I’ve been waiting for these products since the 70’s”. We knew they would come, if only we could stay healthy and live long enough to see them! If you want to stay on top of your game, physically and mentally as you age, this product is a boon, especially for the highly skilled professionals who have made large investments in their education, and experience. Also with the state of the health care system in Canada which appears to be going into serious decline, it’s more important than ever to take pro-active steps to safeguard your health. Continued use of GHR will make a radical difference in your health. HGH is particularly helpful to the elderly who, given a choice, would rather stay independent in their own home, strong, healthy and alert enough to manage their own affairs, exercise and stay involved in their communities. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers. HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery. For more information or to order call 1-877-849-4777 www.biehealth.ca ©copyright 2000

c a Na Da

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 29

» WOMEN’S HEALTH

NURSING TIPS

How to Avoid Breast Infection By Raisa Weisspapir, Homeopath, MD (Europe)

Candida can be caused by taking antibiotics, steroids and birth control pills. Hormonal changes during pregnancy, after giving a birth, can also make you more susceptible. Certain foods may be contributing too, such as consuming too many sweets. Yeast infections might be very persistent. Depending on the person, I use a combination of special diet, homeopathic treatment, and natural antifungal supplements. Through my 20 years of treating patients I have discovered the tremendous value of homeopathy in the successful correction of candida. Oregano oil and garlic destroys candida. A study comparing the anti candida effect of oregano oil to that of caprylic acid showed that oregano oil is over one hundred times stronger than caprylic acid. The health of the digestive system should be addressed. It is important to promote the growth of friendly flora in the intestines that protect your body from getting sick.

HELPFUL TIPS

Q.: I am 10 weeks post-partum and have had a breast yeast infection for 8 weeks now. My baby daughter has had thrush in her mouth. We have been given all kinds of prescription medications and ointments with no relief. Breastfeeding is horribly painful. However, I don’t want to give up nursing.

A.:

Did you know that breast yeast infections are the most common condition during pregnancy, after delivery, and while nursing? Yeast infection (called thrush when it occurs in the mouth) is caused by a fungus called Candida Albicans. It thrives in warm, dark, moist environments, such as the mucus membranes of the mouth, the diaper area, skin folds, bra pads, and on persistently wet nipples.

•

Expose your nipples to sunlight for several minutes a few times a day. Yeast organisms hate sunlight.

•

Eliminate or cut down on simple sugars, alcohol, vinegar, etc., which feed yeast.

•

Change cotton nursing pads after each feeding

•

Wear cotton bras and wash them daily in very hot water. Dry your bras after washing in the sunlight.

If you would like to have more helpful hints, please visit my website: www.homeopathytoronto.com

ARE BREAST YEAST INFECTIONS OR MOUTH THRUSH CONTAGIOUS? Yes, during breast-feeding, a yeast infection or thrush can be passed back and forth between the mother's breasts and the baby’s mouth. A newborn baby can be infected with yeast during delivery if the mother has a vaginal yeast infection. The baby then can pass the infection to the mother during breast-feeding through the cracked nipples.

WHEN TO SUSPECT BREAST CANDIDA •

If your nipples are extremely sore, cracked, itching, burning, red, or blistery.

•

If you experience shooting pains in your breasts while nursing or afterwards

•

If your baby has oral thrush (white, cottage-cheese-like patches on the tongue and sides of the mouth) or a diaper rash

•

If you are taking, or have just finished taking, a course of antibiotics. HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 29

c a Na Da

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 30

» CORPORATE PROFILE VIRAGE SANTÉ

How to Nourish and Protect the Brain By Imane Lahlou, N.D., Ph.D for Virage Santé Our brain's balance is a key parameter for our health and well-being. Everyone is aware that breathing, eating, as well as our environment, lifestyle and emotions are involved in the neurological processes. In recent years, scientific research has given us the possibility to better understand the fascinating world of the brain. Studies have opened new avenues and revealed the major impact nutrients and micronutrients have on cognitive functions, memory, concentration and on neuron oxidization and degeneration prevention. In a context where our nervous system is increasingly solicited in everyday life, here are some of my favourite nutritional supplements which contribute to the protection and smooth functioning of the most complex organ of the human body.

FORMULATED TO IMPROVE COGNITIVE FUNCTION Virage Santé has recently marketed NeuroComplex, a nutritional supplement that contains six of the pillars that are usually recommended for the brain (omega-3 fatty acid, B vitamins, ginseng, gingko biloba and coenzyme Q10) and lesser known specific compounds that I particularly recommend in my private practice: citicoline, vinpocetine and glutamine. Citicoline protects and regenerates brain tissue and increases cellular synthesis and energy. It also favors the production of acetylcholine (memorization, concentration, attention and muscle coordination) and modulates the transmission of dopamine (coordination, mood and wellbeing) and of norepinephrine (vivacity, mood and fullness sensation). Vinpocetine increases the synthesis of many neurotransmitters and improves blood flow and oxygen usage in the brain. It also reduces platelet aggregation, prevents oxidization and protects the brain from damage linked to exotoxins like glutamate. Glutamine is an amino acid precursory to GABA, a neurotransmitter that regulates the speed of transmission of nervous messages and favours peace and concentration.

A GALAXY OF NEURONS I often compare the brain to a galaxy composed of more than 100 billion stars. These shining dots constitute the neurons that communicate between themselves and transfer information specific to each of our body's cells. The brain is the conductor that allows the unity of all the metabolic functions. It is also a magician, transforming our thoughts into motion and our passions into creation. Imane Lahlou, N.D., Ph.D is a global health therapist, author and speaker. www.imanelahlou.com

30 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

s h Op

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 31

» HOT OFF THE SHELF PRIZE-GIVEAWAYS 1

JUST IN TIME FOR COLD AND FLU SEASON! WIN! A ST. FRANCIS’S DEEP IMMUNE® TONIC Fight colds and flu naturally by strengthening your immune system with Deep Immune. This natural “qi” tonic has been specially formulated to improve the body’s immune system while at the same time decreasing the tendency for frequent colds, flu and other infections. In addition, Deep Immune helps to restore stamina, improve endurance, overcome fatigue, exhaustion and chronic illness. Deep Immune is available in convenient, easy-to-take Vegicaps. Visit: www.stfrancisherbfarm.com Enter to win at: healthydirections.ca.

WIN! A JUICEPRESSO! Juicepresso®– a sleeker, easier-to-clean machine with a patented one-piece extraction system, goes in the dishwasher, and makes juicer use easier than ever. All the benefits of cold press juicing. BPA-free. No need to wash multiple internal parts by hand. Cleanup is as easy as pulling the screw-like assembly out of the clear plastic drum, rinsing it, and sticking it in the dishwasher. $499.99 Visit: www.juicepresso.com Enter to win at: healthydirections.ca.

WIN! A FITBIT FLEX AND TRACK STEPS, DISTANCE AND CALORIES Never stop moving with Fitbit Flex. Wear this slim, stylish device all the time and get the motivation you need to get out and be active. Available at Sport Chek: www.sportchek.ca Enter to win at: healthydirections.ca.

OMEGA ALPHA’S DIGESTION HELPER MULTI-ZYME™

Omega Alpha’s Multi-Zyme™ includes multiple enzymes from non-animal sources and have been tested to survive passage through the acids of the stomach to provide optimal activity at body temperature. Contains amylase, lipase, maltase, bromelain, lactase, sucrase, cellulase and four different types of protease to help digest all foods groups. Great for reducing gas, bloating, belching and flatulence and is available in 90 or 180 vegcaps®. OmegaAlpha.ca 1-800-651-3172

THE BLENDTEC DESIGNER 725 BLENDER

• Features a 1725 watt motor - the most powerful in residential blending that reduces blending time, does a better job breaking up hard food like ice and frozen fruit, and prevents blade recalls • 6 pre-programmed cycles (juice, smoothie, soup, salsa, ice cream, clean) • Touchscreen sliders that change motor, pulse and function speed with the swipe of a finger •A unique digital readout that serves up recipes, nutrition tips and even coupons Visit: www.blendtec.com

WIN! A PEPE CHILI AND SPICE CUTTER BY ADHOC

It’s the right use of miscellaneous herbs and spices that turns a dish into a flavourful treat. AdHoc has recently developed SchneidWerk®, specially designed to cut dried herbs and spices with a special stainless steel blade featuring sharply etched teeth. Visit: www.browneretail.com. Enter to win at: healthydirections.ca.

The prize-winner for last issue’s Blendtec Designer 725 Blender giveaway was Christina Steman of Edmonton, AB. Our readers favourite smoothie recipe choice last edition was Strawberry Fields Smoothie by Natasha Kyssa! HEALTHY DIRECTIONS | www.healthydirections.ca

Autumn 2014 31

Th r iv e

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 32

» TRADITIONAL MEDICINE CANADIAN PINE BARK

An Amazing Antioxidant

Canadian Pine Bark By Elvis Ali, BSc, RNCP, FIACA, RAc, ND In 1534, a French ship led by explorer Jacques Cartier became stranded in ice near Quebec, Canada. Cartier's crew suffered from scurvy due to a lack of vitamin C. His crew recovered after a First Nations man gave them a brew to consume from pine bark and needles. Four centuries later, a French researcher, Jacques Masquelier heard the story of Cartier and rediscovered the benefits of pine bark extract. Masquelier found pine bark had higher amounts of flavonols and bioflavonoids similar to the substances in fruits and vegetables. Today, Canadian pine bark extract is a nutritional supplement used for its antioxidant properties which are believed to be effective for a wide range of healing and preventative purposes. The reason – Canadian pine bark extract contains amazing naturally occurring chemicals called proanthocyanidins. An increasing body of evidence indicates pine bark also has favorable pharmacological properties primarily composed of procyanidins and phenolic acids offering beneficial effects on physiological functions. Results from ongoing clinical research are confirming and extending previous observations.

PRIMARY USES OF PINE BARK: 1)

Pine bark extract oligomeric proanthocyanidins (OPCs) from several sources are shown to help lower cholesterol, and decrease the risk and severity of atherosclerosis, plus relieve hypertension by lowering high blood pressure.

It improves the circulatory system by strengthening capillaries and veins.

Positive results of clinical studies of pine bark extract OPCs have been published for osteoarthritis, gynecology and diabetes.

Preliminary results suggest pine bark extracts are able to reduce menopausal symptoms in peri-menopausal women, relieve symptoms of dysmenorrhea, and improve osteoarthritic symptoms.

Pine bark extract OPCs as a dietary supplement help strengthen and repair tissues made of collagen, a protein that builds blood vessels, skin, and connective tissue.

It keeps blood platelets from sticking together and forming hazardous blood clots.

32 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Pine bark prevents oxidation of lowdensity lipoprotein (LDL) cholesterol and shields DNA from harmful effects of free radicals.

A small human study found a single high dose of pine bark extract in the form of a bioflavonoid mixture was effective in reducing platelet clumping in smokers for more than three days, which would be expected to reduce blood clotting.

The ability of pine bark extract to reduce viability and induce apoptosis in HeLa cells suggests the presence of compounds with antitumor properties.

10) Recent studies have shown that PBE has a strong antioxidant effect and exerts ameliorative effects on cardiovascular, skin, cognitive, and menstrual disorders, as well as in the context of other diseases and disease processes such as diabetes and inflammation.  For more information about the amazing health benefits of TRU-PINE® visit: www.tru-pinebarkextract.com or call 1-888-900-2299. Article references are available at: www.healthydirectons.ca

l ear N

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 33

Âť COURSES, TRAINING, PRODUCTS AND EVENTS PRODUCTS

BODYTALK

NUTRITION SCHOOLS

BODYTALKâ&#x201E;˘ SYSTEM is WholeHealthcare, Integrating with the whole-spectrum. Each system of healthcare and each practitioner have a unique knowledge and skill set. WholeHealthcare is designed to integrate all fields of health care to create a complete approach to healing. Learn the Foundation of BodyTalk â&#x20AC;&#x201C; a hands on, 4-day intensive. www.bodytalkcentral.com 1-877-884-1767

EDISON INSTITUTE OF NUTRITION Training Nutrition Professionals Worldwide Introductory, Practitioner and Masters Diploma in Nutrition The most complete Holistic Nutrition Correspondence Course worldwide. Accredited by CANNP, IONC, and NANP. Call today for your new career: 905-294-5090 or 1-800-456-9313 www.edisoninst.com

HERPES NO MORE GUARANTEED

Call 1-800-605-9001 Or visit us online:

HERPESCOLDSOREkILLER.COM

MASSAGE SCHOOLS DARKFIELD MICROSCOPY DARKFIELD MICROSCOPY TRAINING Introductory Level Toronto â&#x20AC;&#x201C; November 12 - 15, 2014 For more details: 905-294-9720 www.healthhouse.ca

SELF-EMPOWERMENT EMPOWERMENT STARTS HERE Colour, Laugh &/Or Stomp Your "Stinkin' Thinkin' Away! www.empowermentstartshere.com

Subtle, Profound Healing Using Your Head â&#x20AC;Ś and Heart â&#x20AC;Ś and Hands!

EVENTS 2015 ALL ABOUT YOU DAYS Health, Beauty & Retail Therapies http://allaboutyoudays.com

By Cherie Carpenter, CL SC, RM, PaRamaBP, AdvCBP, BAT, CBI

PROMOTIONS PROMOTE YOUR BUSINESS Classifieds, Courses and Events word ads are $3.00/word. Send to: healthydirections@rogers.com 1-877-276-1849

THE CANADIAN CENTRE OF INDIAN HEAD MASSAGE Certificate Courses in Indian Head Massage, Rejuvenating Face Massage and Ayurvedic Foot Massage. (905) 714-0298 www.indianheadmassagecanada.com

For most of us, daily life is so full and sometimes challenging, that self-care gets added to a separate to-do list...in next yearâ&#x20AC;&#x2122;s calendar! Some of us think it is selfish to consider our own needs first. The truth is that keeping us available to help others, our own wellbeing needs must be first on the list.

Self-Care Means Two Minutes a Day to â&#x20AC;&#x2DC;Tap Outâ&#x20AC;&#x2122; Your Cortices Restore circulation of blood, nerve and lymph flow in the body. Read the full article and watch an instructional video how-to at: www.healthydirections.ca. Check out www.bodytalkcentral.com to locate a Certified BodyTalk Practitioner in your area.

GUELPH OR GANIC CONFERENCE & EXPO 2015

"ODY4ALKÂť IS 7HOLE(EALTHCARE "ALANCING THE 7HOLE 3TORY %VERY CHOICE AND EXPERIENCE CONTRIBUTED TO YOUR CURRENT STATE OF HEALTH %ACH SCAR LAUGH LINE AND INJURY HAS A UNIQUE STORY AND A HISTORY January 29 to February 1, 2015 Guelph University Centre ON Canada

guelphorganicconf.ca 519 824 4120 EXT 56311 TRADE ENQUIRIES organix @auracom.com

7HOLE(EALTHCARE TAKES INTO CONSIDERATION YOUR WHOLE STORY 9OUR LIFE STYLE GENETICS AND HISTORY ARE ALL DRAWN UPON TO ESTABLISH A PERSONALIZED APPROACH THAT BRINGS ABOUT LASTING CHANGES

BODYTALKCENTRAL COM

&YQMPSF BOE &YQFSJFODF #PEZ5BML o JU XJMM USBOTGPSN ZPVS IFBMUI BOE ZPVS MJGF HEALTHY DIRECTIONS | www.healthydirections.ca

Autumn 2014 33

Th r iv e

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 34

» FOOD HISTORY & TRENDS

Nature’s Healthiest, Sweet Spice

Organic Cinnamon By Renita Rietz

There is no scent as evocative of comfort and childhood memories than cinnamon infused apples baking in the oven. This fragrant inner bark of the cinnamon tree, which belongs to the laurel family, has been used as an essential culinary ingredient, a medicine, a perfume and as a ceremonial oil since Ancient Egypt. Revered in India, China and the Middle East for centuries, it has been used in Ayurvedic Medicine as well as Traditional Asian Medicine in a broad range of applications. The characteristically sweet taste of cinnamon is due to the presence of a compound known as cinnamaldehyde. Its highly palatable taste and pleasant aroma has made it one of the most popular modern day spices. According to the energetic principles of Traditional Ayurveda, cinnamon is pungent, sweet and astringent in its taste energy and heating in action. Used in Traditional Ayurveda to help with the flow of circulation known as vyana vayu, it will help increase blood flow. Vayu increases the circulatory channels from the core to the extremities in the body. In Traditional Asian Medicine it is also greatly valued as a strong yang tonic. There is a vast body of research validating cinnamon’s many benefits. Extracts of cinnamon have been shown to improve blood glucose, triglyceride and LDL cholesterol levels. Extracts of cinnamon also have the ability to reduce fasting plasma glucose concentrations. Cinnamon possesses anti-microbial activity. Inhibitory effect on pathogenic bacteria and fungi, including Candida albicans from two compounds found in cinnamon, eugenol and geraniol has been demonstrated. Cinnamon has also been shown to have blood pressure lowering effects even after short term use. Polyphenols present in cinnamon have been shown to exhibit anti-inflammatory activity. Cinnamon is known for its sweet and spicy flavour. There are two ways that I like to incorporate cinnamon into my daily routine. The first is to add cinnamon to all of my cacao beverages and smoothies. I also add cinnamon to berry bowls, cereal and yogurt. Cinnamon also works wonderfully in a wide variety of savoury dishes. It is a key flavouring in the Indian spice mix garam masala. Cinnamon is also lovely alone as a tea or in combination with other herbs. Cinnamon is used in Traditional Ayurveda as a digestive aid, particularly when combined with ginger and cardamom. The second way I like to use cinnamon is to add a concentrated dual extracted supercritical, hydro-ethanolic powder to my water bottle, coconut water, beverages, smoothies and recipes. This is the ideal way to reap the full therapeutic benefits as both the water soluble and fat soluble components of the botanical are represented in higher

34 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

concentrations. While most supercritical extracts are only available in a capsule form, the Organic Traditions superfood company recently launched a full spectrum, dualextraction cinnamon in an easy to use, semisoluble, free flowing powder. This is truly the most ideal way of consuming cinnamon. In traditional Ayurveda, the interaction with the herb in terms of taste is of critical importance. The herb’s taste profile and energetics are immediately recognized by the tongue and the true essence of the herb is experienced. Science has shown that there is in fact an important taste receptor, neural connection that undoubtedly plays a role that is far more complex than what we currently have understanding of. While our first association with cinnamon might be sweet treats and desserts, the health benefits of this important botanical are extensive. Making a habit of using cinnamon at every meal in inventive ways will not only help with post-prandial blood sugar levels, but will also provide numerous side benefits. Renita Rietz is a health and nutrition writer. Visit www.healthydirections.ca for Renita’s Cashew Macaccino Macchiato recipe.

HDAutumn2014_HealthyDirectionsTemplate 14-10-03 5:05 PM Page 35

HDAutumn2014_HealthyDirectionsTemplate 14-10-03 5:05 PM Page 36