Healthy Directions Autumn 2015

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HEALTHY DIRECTIONS

BE A GREEN JUICE GODDESS

AUTUMN 2015

HealthyDirections.ca

GRILLED PEACH WITH SYRUP

BEST AUTUMN

(and Gluten-Free)

Desserts

5

SPICES TO

WARM UP WITH

Canadians Living Longer, Living Better

CHAGA, FOREST DIAMOND

LUNCH BAG BRIGHTENERS

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HEALTHY DIRECTIONS

20

AUTUMN 2015

Contents » LONGEVITY Young at Heart

»

06

CANADIANS LIVING LONGER

24

FOREST DIAMOND, CHAGA

How You Can Live Longer, Better Antioxidant and Adaptogen

FOOD PASSIONS The Flavours of Fall

»

10

5 SPICES TO WARM UP WITH

12

THE BEST AUTUMN DESSERTS

The Health Benefits of Spice Caramel Apple Tarte Tatin

Grilled Peaches and Lavender Chamomile Syrup Blueberry, Goat Cheese Tart Cinnamon and Anise, Apple Cider Sippers

30

Cranberry Orange, High Fibre Muffins Vegalicious Quiche

Fitness for All 34

»

36

4 5 38 41

»

20

LUNCH BOX BRIGHTENERS

22

ESSENTIALS OF NUTRITION

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

Kid Approved, Healthy Lunch Ideas Building on the Basics

»

26

BE A GREEN JUICE GODDESS

27

BEST GREEN JUICING TIPS

29

GREEN GRASS WONDERS

Learn the Health Benefits

Juicing Tips from the Pros

Wheat Grass and Barley Grass

»

31

BROCCOLI POWER SOURCE

37

HOME & SPA

39

SCREENING OPTIONS

42

A NEW VIEW ON STRESS

FALL EXPERIENCES

Travel Bloggers Top Picks

33

Brain Food for a Running Start

Steps on the Path to Better Health

Life Saving Defensive Twists

Travel Adventure

WHY KIDS NEED OMEGA-3s

HEALTHY STARTS

SURVIVOR TRAINING

GREAT DESTINATIONS

18

Green Juicing

Creamy Zucchini Hummus

»

Food Ideas and Best Supplements

TREND WATCH

WHAT’S FOR LUNCH?

FIT FOR LIFE

CHILDREN’S HEALTH

36

Discover Sulforaphane Modern Salt Therapy

Time to Re-evaluate Mammography?

16

Herbals for Stress Management

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 3

HEALTHY DIRECTIONS

EDITOR

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» EDITOR’S NOTE

Enjoy the Harvest’s Very Best!

AUTUMN 2015 Vol. 16 No. 4

Your compass for natural health, wellness and outdoor adventure.

Editor

Charleen Wyman healthydirectionscwyman@gmail.com

How do you spend harvest season in Ontario?

Walking on a bed of pine needles in search of elusive edible mushrooms on a foray with the Mycological Society of Toronto? Join them here: https://www.myctor.org/forays/current. Chasing children in a half kilometer of orange orbs in a farmer’s field to find the perfect pumpkins for pies, stews and Jack O’ Lanterns? Picking apples off a tree or at a farmers’ market? On the back of a tractor or combine?

Contributors

Doug Cook, RD, MHSc, Meghan Livingstone, Holistic Nutritionist, Patricia Green and Carolyn Hemming, Jolie Root, LPN, LNC, Rachel Schwartzman, ND, Nadie Nellissen, Randy Oh, Marni Wasserman, Sylvie Tremblay, MS, Renita Rietz, Meghan Telpner, Suzanna Ivanovics, ND, Avital Zeisler, Jim Bamboulis and Nora Dunn, Livia Tibia and Alexander Mostovoy, HD, DHMS, BCCT

Ontario’s harvest season is always one of action and plenty.

Take time to enjoy all the colours, tastes and variety it offers. It’s my favourite time of the year to bake and try new recipes. This edition we share some two helping, gluten-free desserts and lunch ideas to keep kids, trail blazers and bridge partners delighted and asking for more. Many of the spices we use in cooking have unique health properties. Feel confident you’re doing your health a dash of good when adding cayenne, cinnamon or garlic to your next dish. Meghan Livingstone, Holistic Nutritionist shares why on page 10.

Editorial: Written contributions and photos are welcome.

However, all content is subject to editorial review.

In the Autumn of our lives, Doug Cook, RD, MHSc discusses how Canadians are living longer and shares a few tips on how they can live not only longer but potentially better!

Read more on how to be your best on page 6. We also share some information about Canadian chaga mushroom for the immune system and its adaptogen and antioxidant attributes on page 18.

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:

As the kids get used to the back to school routines, they may or may not be getting the nutrition they need. We discuss omega-3, multivitamins and great kid friendly lunch bag ideas this edition. Visit your favourite health food store this fall for advice on how to keep them and you healthy, happy and performing best as the colder months set in.

www.HealthyDirections.ca

Enjoy the bounty!

Best of Health!

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

Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1714-5791

IMPORTANT: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

4 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

WRITE

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

Doug Cook, RD, MHSc is a registered dietitian with a focus on functional medical nutrition therapy. He is the coauthor of Nutrition for Canadians for Dummies (Wiley, 2008) and The Complete Leaky Gut Health & Diet Book (Robert Rose, Spring 2015).

Visit: www.dougcookrd.com.

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturist and birth doula. She maintains a general family practice in Toronto, with a special interest in family medicine, women’s health, pregnancy and pediatrics. Visit: rachelschwartzman.com.

Avital Zeisler is a former professional ballerina from Toronto, a certified ACE (American Council of Exercise) personal fitness trainer, a personal and corporate safety consultant, and a motivational speaker. She is the creator of the Soteria Method and the author of Weapons of Fitness.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 5

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Canadians Living Longer, Living Better LONGEVITY AT YOUR BEST

By Doug Cook, RD, MHSc

It’s no secret that Canadians are living longer. According to Statistics Canada,

life expectancy has steadily increased from 59 years of age for men and 61 for women in the early 1920s to 79 years of age for men and 83 years for women as of 2012; a twenty year increase – not bad at all.

However, there is a difference between quantity and quality. We might be increasing life expectancy but can we automatically say the same thing about health expectancy?

According to the Heart and Stroke Foundation, the average Canadian will spend the last 10 years of their life with sickness and disability, but this needn’t be

the case. With the right frame of mind and attitude, and a few tweaks of the average modern diet, maintaining vitality as we age is possible.

Chronic disease – the reality of growing older is an increased risk for chronic and degenerative disease. The Public Health Agency of Canada reports the following leading causes of death in the elderly; cancer (40%), circulatory/cardiovascular (28%), respiratory (8%), and endocrine/metabolic (5%) for those between 67 and 79 years of age. This shifts a bit for those 80 and over; circulatory (38%), cancer (19%)], and respiratory (11%) account for the greatest amount of disease and disability.

6 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

While dementia-related diseases such Alzheimer’s are rare, there is both cardiovascular and metabolic involvement; increased insulin resistance (pre-diabetes), diabetes and the accompanying elevated LDL cholesterol, triglycerides and low HDL cholesterol.

The good news is, there are a lot of preventative steps that can be taken where diet, activity, and supplements are concerned to greatly reduce the risk for, as well as manage the degree to which these common ailments impact your health expectancy, not the least of which is your state of mind. uuu

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According to the Harvard School of Public Health, mental outlook matters. Chronic stress exposure, how we perceive and react to stress and negative emotions not only influence how we deal with illnesses, but can contribute to their development via the impact of levels of stress hormones, heart rate, blood pressure, inflammation and more.

Modern diet dilemma – by now most appreciate the role of a healthy diet on longevity but this can seem more elusive in many ways given the modern diet. We are surrounded by foods that are lower in nutrients, of poorer quality and those that highjack our brain’s pleasure centres. Many processed and fast foods have been designed to have the perfect combination of fat, sugar and salt so that they are extremely rewarding; as such, we’re hardwired to seek them out and/or to respond to the innumerable cues in our environment to eat them often displacing healthier options. The modern diet is notoriously lower in fibre, high in sugar; contains a lot of refined grains, which lack several minerals, and most of us are missing the mark when it comes to getting enough disease-fighting vegetables.

As we get older, several key nutrients become increasingly important when it comes to reducing the risk for chronic diseases, such as, vitamins A, B12, folate, and D, magnesium, zinc, and omega-3 fats.

Screening tests – age-appropriate routine screening still remains an effective strategy to detect signs of early problems. By addressing problems sooner, rather than later, chronic diseases like diabetes for example, can be avoided, or at the very least, their impact on both physical health and quality of life

can be greatly reduced. Blood work to check for anemia, B12 or vitamin D status, fasting blood sugar, lipids such as cholesterol and triglycerides, blood pressure, thyroid function and age-specific cancer screening like PSA for prostate cancer, mammograms, colonoscopies etc. all remain prudent when it comes to your health surveillance.

Gut bacteria – maintaining a healthy balance of gut bacteria is also key to overall better health.

They are involved in everything from promoting healthy moods via their role in neurotransmitter production and function, maintaining a strong immune and have been shown to reduce excessive inflammation, as well as, support healthy cholesterol levels and healthy body weights.

Maintaining a healthy balance of gut bacteria is easy: include a variety of sources of dietary fiber, include fermented foods like kefir,

kimchi, yogurt with live bacterial cultures in the diet, and avoid/limit lifestyle factors and excess medication use that have been shown to disrupt our gut ecology.

Supplements – a good multivitamin with minerals, extra vitamin D, omega-3 fats and a probiotic are great foundational supplements to have in your repertoire. Some may need some extra magnesium depending on their habitual diet and some medications they’re taking, and/or if they are managing high blood pressure, cardiovascular disease or diabetes and metabolic syndrome.

Curcumin – if there was one all-purpose yet powerful phytonutrient to consider it would be curcumin hands down; this compound has many positive benefits from a global health perspective not the least of which is its anti-inflammatory properties. t

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

He is the coauthor of “Nutrition for Canadians for Dummies” (Wiley, 2008) and “The Complete Leaky Gut Health & Diet Book” (Robert Rose, Spring 2015). Visit his Facebook page, follow him on Twitter, or check out his website: www.dougcookrd.com.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 9

5

FOOD

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» THE FLAVOURS OF FALL

SPICES TO

WARM UP WITH

By Meghan Livingstone, Holistic Nutritionist

Meghan Livingstone is a Holistic Nutritionist.

For more tips and inspiration, visit meghanlivingstone.com

The fall is the perfect time of year to bring out the crock pot and simmer all of our favourite recipes full of hearty, in-season vegetables. But did you know there are all kinds of herbs and spices that can be added to almost any dish for a boost of heat? You probably already have a few of these in your kitchen pantry, and they’re all great for not only extra flavour, but extra warmth.

There’s no better time to experiment with new flavours than the season for hot soups and stews.

Here are 5 spices to add to your favourite recipes this fall and winter:

1. Cayenne

Cayenne pepper contains an anti-inflammatory phytronutrient called capsaicin. Capsaicin is known to contain pain relief properties and provides a good dose of heat when added to your favourite dishes.

2. Black Pepper

Most of us have a bottle of black pepper sitting somewhere in our kitchen, but did you know it is rich in antioxidants and contains antiseptic properties? Not only does a shake of black pepper 10 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

give our food a bit of a kick, but it’s also known to promote digestive health by stimulating stomach acid and reducing intestinal gas. Try grinding your own whole peppercorns for the highest nutritive quality and best flavour.

3. Ginger

Ginger is one of my favourite additions to all kinds of dishes— from fresh green juices to lemon tea and saucy marinades. Ginger is highly anti-inflammatory and has long been used to alleviate gastrointestinal distress, including gas and nausea. Ginger can be bought fresh or in a powder. Try grating fresh ginger for the freshest taste and greatest amount of nutrition and warmth.

4. Garlic

Many dishes just aren’t the same without a clove or two of garlic, and it makes an even better addition to your meals during the fall and winter months. Not only is garlic excellent for our cardiovascular system, including lowering blood pressure and LDLcholesterol, but it contains a sulfur compound called allicin which is highly antibacterial and has a history of being used to

ward off infections like colds, flu and other viruses. This is good news for those of us wanting to prevent the seasonal sniffles.

5. Cinnamon

Cinnamon is one of my favourite spices because it packs a bigger punch than just spice— cinnamon is anti-inflammatory, anti-microbial, and can help balance blood sugar levels.

Cinnamon is one of the most popular spices in fall recipes like homemade breads and pies. Try adding some to your morning bowl of oats, or sprinkle in your smoothie for a warmer variation.

Apple Pie Smoothie

You’ll need: • 1 apple, washed, with peel • 1/2 tbsp cinnamon • 1/4 tbsp nutmeg • 1/2 tbsp ground flax (optional) • 1 banana • 1/2 cup coconut or almond milk • 1/2 hot water Blend and enjoy! t Reference:

Mateljan, G. (2007). The World's Healthiest Foods (1st ed., pp. 265, 702-707). Seattle, Washington:

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Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:13 AM Page 12

» THE FLAVOURS OF FALL

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CARAMEL APPLE TARTE TATIN GLUTEN-FREE

The Tatin sisters made the Tarte Tatin famous in France in the early 1900s. A traditional Tatin is a caramelized apple tart that has the pastry baked on top and is flipped for serving. Here is a healthier version (but it is also nice à la mode!). Serves 8

Dough

1/3 cup (75 mL) sorghum flour 1/3 cup (75 mL) oat flour 1/2 cup (125 mL) tapioca starch, with extra for dusting 1 Tbsp (15 mL) psyllium husks 2 Tbsp (30 mL) organic cane sugar 1/4 tsp (1 mL) salt 1/4 cup (60 mL) cold unsalted butter 5–6 Tbsp (75–90 mL) cold water 12 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

Apples

1/2 cup (125 mL) Sucanat or lightly packed brown sugar 1/4 cup (60 mL) unsweetened apple juice 1/4 cup (60 mL) unsalted butter 5 small apples (Cripps Pink or Gala), peeled, cored and quartered 2 Tbsp (30 mL) coarsely chopped, toasted pecans (optional)

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TINNITUS

Directions

Cut a piece of parchment paper approximately 12 × 12 inches (30 × 30 cm) and dust it with flour.

Lilly battled with tinnitus for man anyy years. After com ming i g across Ear TooneeTM she finally relieved eved her condition.

Here is her stor or y:

Make the Dough For the dough, place the sorghum and oat flours, tapioca starch, psyllium, sugar and salt in a bowl and whisk to combine. Cut the butter into pea-sized pieces with a pastry cutter or pinch it with your fingers. Gently stir in the cold water, a little at a time, until the dough comes together and can be easily formed into a disk.

Roll the pastry out onto the parchment to a circle of about 11 inches (28 cm) in diameter. Place a 10-inch (25 cm) ovenproof skillet on the dough and cut around it. Transfer the parchment and dough to a plate, cover with plastic wrap and refrigerate until cold, about 20 minutes.

The ringing inging in my ears finally faded! ed!

Preheat the oven to 400°F (200°C).

Prepare the Topping For the apples, place the sugar and juice in the skillet you used to measure out the dough circle over low heat. Simmer for 1 minute, stirring frequently. Be careful not to splash the hot sugar.

Stir in the butter and simmer for another 2 minutes.

Place the apple quarters snugly in the skillet in a concentric circle, slightly overlapping each other, and simmer on low heat for 9 to 10 minutes. Invert the parchment paper to place the pastry over the apples. Make three small incisions for the steam to escape. Bake in the oven for about 20 minutes, or until the crust edges are slightly golden and juice is bubbling out from the edges. Remove from the oven to cool in the skillet for 20 minutes before turning out onto a plate and sprinkling with pecans (if using). Serve with ice cream, if desired.t

From “Sweet Goodness”

by Patricia Green and Carolyn Hemming.

Copyright © Carolyn Hemming and Patricia Green, 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited.

Photography credit: Ryan Szulc.

‘‘

M

y tinnitus problem started years ago.

I was listening to music during a long bus ride and wh when I stepped off ff,, I noticed a constantt ringin ng in my my ears. Over time the ringing kkep ept coming back and the noise even increased. It It was unb bearable.

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Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:13 AM Page 14

» THE FLAVOURS OF FALL

Photography credit: Ryan Szulc.

TEFF-CRUSTED ICE CREAM OVER GRILLED PEACHES AND LAVENDER CHAMOMILE SYRUP GLUTEN-FREE Serves 6

Looking for something elegant and out of the ordinary that will leave your taste buds singing an operatic score? Teff! The fusion of flavours in grilled peaches drizzled with warm lavender chamomile syrup and topped with ice cream encrusted with the slight crunch of sweetened, toasted teff will be a pleasant surprise.

Ice Cream Balls

1 Tbsp (15 mL) unsalted butter 3 Tbsp (45 mL) lightly packed brown sugar 3 Tbsp (45 mL) teff grains pinch ground cinnamon pinch ground cardamom pinch salt 1/2 cup (125 mL) vanilla ice cream

Syrup

3 chamomile tea bags 1/4 tsp (1 mL) food-grade lavender buds 1/4 cup (60 mL) liquid honey

Peaches

3 firm to ripe peaches, halved and pitted.

From “Sweet Goodness” by Patricia Green and Carolyn Hemming. Copyright © Carolyn Hemming and Patricia Green, 2015.

Directions

Cut a large piece of parchment and set it aside. For the ice cream balls, melt the butter with the brown sugar in a small saucepan.

Add the teff, cinnamon, cardamom and salt.

Stir until mixed. Pour out evenly onto the parchment. Allow to cool, then transfer to a small bowl.

For the syrup, place the tea bags and lavender in a small saucepan with 1 cup (250 mL) of water. Bring to a boil, turn off the heat and let steep for 10 minutes. Strain the liquid, removing the lavender buds and tea bags. Return the liquid to the saucepan and stir in the honey. Bring to a simmer and cook until the liquid has reduced by half and has thickened to a syrupy texture. Remove from the heat.

14 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

Stir the teff to separate it into smaller pieces.

Roll tablespoon-sized balls of vanilla ice cream into the mixture until fully coated.

Place on a freezer-friendly plate or tray and freeze, uncovered, for at least 15 minutes.

Preheat a barbecue to medium heat, approximately 400°F (200°C). Once the grill is hot, lightly oil it and place the peach halves on it flat side down for 3 minutes.

Turn the peaches over and grill the other side for 3 minutes, or until the peaches are warm and tender-firm.

Assemble the dessert by placing a peach half on each plate. Drizzle each with about 1 Tbsp (15 mL) of syrup and top with an ice cream ball. Serve immediately. t

Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:13 AM Page 15

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Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:13 AM Page 16

» THE FLAVOURS OF FALL

BLUEBERRY, GOAT CHEESE TART

GLUTEN-FREE

Serves 12

Creamy goat cheese and blueberries are a heavenly match. Teff makes a beautiful, nutty crust that is a perfect base for this flavourful tart.

Crust

3/4 cup (175 mL) almond flour 1/2 cup (125 mL) teff flour 1/2 tsp (2 mL) psyllium husks 1/3 cup (75 mL) lightly packed brown sugar 3 Tbsp (45 mL) unsalted butter, melted 1 large egg white, lightly beaten

Filling

4 oz (125 g) soft, unripened goat cheese 3/4 cup (75 mL) 2% plain Greek yogurt 3 Tbsp (45 mL) liquid honey 1/2 tsp (2 mL) pure vanilla extract

Sauce

3 Tbsp (45 mL) liquid honey 2 1/2 tsp (12 mL) cornstarch 1 3/4 cups (425 mL) frozen wild blueberries, thawed

Directions

For the crust, whisk together the almond and teff flours and psyllium. Using a wooden spoon, stir in the sugar and then work in the butter, using clean hands for this stage if necessary. Stir in the egg white until fully combined. Press into the prepared tart pan.

Bake for 12 minutes. Remove from the oven and let cool completely.

For the filling, place the goat cheese, yogurt, honey and vanilla in a medium mixing bowl.

Use a handheld or stand mixer to mix everything fully. Spread the filling evenly over the cooled crust. Cool in the refrigerator for 45 minutes.

For the sauce, whisk the honey and cornstarch in a medium saucepan with ₁/₃ cup (75 mL) of water. Add the thawed blueberries.

16 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

Warm the berry mixture over medium-low heat, stirring frequently until the sauce has come to a boil. Let it boil for 1 minute, until thickened enough to coat the back of a spoon.

Allow the sauce to cool to room temperature, then spread it evenly over the goat cheese filling, distributing the berries equally across the top.

Cool in the refrigerator for at least 1 hour before removing from the pan and cutting into 12 slices.t From “Sweet Goodness” by Patricia Green and Carolyn Hemming.

Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:14 AM Page 17

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Warm apple cider, a Canadian fall favourite is most delightfully served in a Gala apple.

Serves 3

Ingredients

3 apples 1 Tbsp lemon juice 3 cups apple cider, either homemade or store-bought Cinnamon sticks and star anise for garnish

“I’ve tried other vitamin c / lysine formulas and this one is what I like to call the real McCoy. You can truly feel the difference.

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Directions

1. Wash and dry apples. Cut tops off. Then, with a paring knife lightly outline a 1/4” “rim” for each apple cup. Use a spoon or melon baller to scoop out the center of your apple for the “cup”. If your apple doesn’t sit exactly level, take your paring knife and just slice off a few millimeters to even off the bottom. Take care not to let your knife cut through the bottom or sides of the apple when hollowing it out, or the cider will leak out!

2. Once the apples are hollowed, brush a little lemon juice over the inside of the apples to prevent browning.

3. Fill with your favorite home-made or store bought apple cider. Garnish with a cinnamon stick and an anise star and serve!t

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1.866.875.5022 | WWW.INNOTECHNUTRITION.COM HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 17

THRIVE

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CHILDREN’S HEALTH SUPPLEMENTS

BRAIN FOOD FOR A RUNNING START

Why Kids Need Omega-3s

By Jolie Root, LPN, LNC

About 30 years ago, researchers first suspected that children with attention deficit hyperactivity disorder (ADHD) may be lacking omega-3s.

The most important omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The children with ADHD were much thirstier than the kids without ADHD, a common symptom of essential fatty acid deficiency. Around the same time as this finding, scientists discovered that DHA is a critical structural component of brain cells and actually increases their activity.

Within the last decade, researchers have tried giving children small doses of EPA and DHA, and the results have been breathtaking. These fats really do support optimal performance and learning in children. One study of preschool children found their behavior improved dramatically when given fish oils.

Toddlers who were given daily doses of omega-3s for just six weeks experienced dramatic transformations in behavior and learning abilities. Many had been disruptive or unable to concentrate.

Another study performed by the same group of researchers discovered even more exciting results than the toddler study.

About 120 children between the ages of 5 and 12 were included in the study. Many of these children had developmental coordination disorder (DCD), which results in difficulties with motor coordination, making them clumsy or awkward. DCD is closely related to dyslexia and ADHD. In some cases, these children are also disruptive.

After just 12 weeks, the group taking omega-3s made “highly significant improvements” in 12 out of 13 behavioral scales, including three diagnostic ADHD features—inattention, hyperactivity and impulsivity. Their short-term memories also significantly improved. In some children, the rate of reading development tripled. The message is clear. Children’s brains must have the right fats for optimal focus and concentration, and the omega-3s

18 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

found in fish oil support behavior and learning. It’s now easier than ever to provide your children with the omega-3s they need for optimal health. Just place half a teaspoon of lemon-flavored liquid fish oil on popcorn, pour it into yogurt or a smoothie or add it right into a sandwich.

Your kids will never even know it’s there, but you’ll certainly see the results.t References

1) Stevens L.J., Zentall S.S., Deck J.L., Abate M.L., Watkins B.A., Lipp S.R., Burgess J.R. (1995) Essential fatty acid metabolism in boys with attention deficit hyperactivity disorder. Am J Clin Nutr, 62 (4), 761 – 8 2) M. M. Portwood, The role of dietary fatty acids in childrens behavior and learning. Nutrition and Health, 2006, Vol. 18, pp. 233 – 247

3) Richardson A.J., Montgomery P. (2005) The Oxford Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder.

Pediatrics, 115 (5), 1360 – 6

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We Got Sneaky, So You Don’t Have To

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cup of almond milk, unsweetened cups of blueberries, fresh or frozen large strawberries, fresh or frozen medium banana handful of spinach tsp. of Carlson for Kids® The Very Finest Fish Oil Lemon Flavor

Directions: Place all ingredients into a blender.

Mix until smooth and enjoy!

Serves 2.

Helping your kids get their fish oil is now quick, delicious and easier than ever. Carlson for Kids® fish oil was developed with your kids’ health needs in mind and is available in liquid form and a variety of tasty flavors. We also offer fun recipes we know your kids will love.

Fish oil contains the omega-3s EPA and DHA, essential fatty acids that experts believe are important for children’s brain and vision development. Feel good about your kids’ snacks.

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KIDS

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CHILDREN’S HEALTH BACK TO SCHOOL LUNCH IDEAS

Lunch Box Brighteners

By Rachel Schwartzman, ND

Autumn is a busy season with the laissez faire summer days behind us and the back to school rush full speed ahead. I have many parents asking me what to make their kids for lunch, as they are quickly running out of ideas.

Children need energy throughout the day with a nutritious lunch and snacks to maintain focus, concentration and optimize learning. These healthy lunch box tips should have your children bringing lunch bags home empty instead of barley eaten.

Mix it Up!

Grab a bento style lunch box and make a nutrient dense snackable lunch. Cut up fruit and veggies, add a bean dip, a handful of chickpeas, hard boiled egg, leftover chicken

or pasta, and some pumpkin seeds or dried fruit. Assembling a bento box style lunch can be fun, nutritious and you can introduce new items in small quantities and see if they are liked.

Roll it Up!

Whether you use a pita, laffa, roti, tortilla, or seaweed paper, kids love rolled up food. Add nitrite-free turkey slices, chopped avocado, beans, chicken, cucumbers, sprouts, hummus, tuna, egg, or cheese. You can basically add anything to a wrap, slice em’ up and watch them disappear.

Cut it Up!

Adding a lot of fruits and vegetables to a lunch box ensures your children are getting nutrient dense foods rich in vitamins and

20 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

minerals, essential for learning and focus.

Fresh produce is also water dense, helping to keep your children hydrated, as they often can forget to drink water at school.

Heat it Up!

If you don’t have a thermos, I really recommend you pick up one. Leftovers can be quickly heated up in the morning, put into a thermos and a healthy lunch is made.

Soups, stews, stir-fries, pastas can all be loaded with veggies, lentils, and lean proteins. Try making a healthy mac and cheese with whole grain noodles, cauliflower puree and a cheese sauce.

Sweet it Up!

I like to add a special treat on Fridays. It gives the kids something to look forward to

Autumn edition 2015.qxp_August/Sept 2015 2015-09-29 11:14 AM Page 21

For even more great lunch ideas enter for the chance to win a “Happy Bento!” book by Anna Adden at: www.healthydirections.ca

and is a little surprise for them after a busy week. A few squares of dark chocolate, a handful of cookies, or a small container of potato chips. Just remember to avoid processed treats, or those with chemical food dyes. Make sure to read your labels and buy from health food stores for a wide variety of kid-approved snacks that can be bought packaged or in bulk.

Green it Up!

Forget disposable bags that get tossed after one use and pick up some eco-friendly containers. You will be teaching your kids to protect the environment and those pretty containers are sure to get them to eat their healthy lunch. Check out an eco-store close to you for a wide selection to choose from.

Kid it Up!

We often are rushing trying to get so many things done. There is a lot of research on the benefits of getting kids to help out in the kitchen. Getting them to make their own lunch will translate to them eating it. Just think, if they get good enough at it, they just might start packing yours. Now that’s something to look forward too!t

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturist and birth doula. She maintains a general family practice in Toronto, with a special interest in family medicine, women’s health, pregnancy and pediatrics.

Visit: rachelschwartzman.com.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 21

SHOP

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»

PRODUCT PROFILE ANIMAL PARADE BEST GROWTH AND HAPPINESS

Essentials of Children’s Nutrition

#

By Nadie Nellissen

A child’s nutritional health should, ideally, come from good nutritionally dense and mineral rich foods. A regular diet rich in essential nutrients are necessary to keep your child healthy and happy.

When families are faced with picky eaters and ‘on the go’ lifestyles, getting the proper foods with minimal processing or additives can be incredibly hard. Many families choose to use a multivitamin to ensure their children are receiving enough nutrients required to support optimal health, well-being, brain function and energy.

Nourishment from Nature

With an increased focus on children’s nutritional well-being from health care professionals and parents alike, the demand for a clean, food rich multivitamin has never been more apparent. Choosing the right multivitamin is as important as any other healthy choice you’ll make for your child. It is incredibly important to understand that not all multivitamins are made the same way! A children’s multivitamin should include a variety of nutrients derived from whole foods.

Whole foods retain the natural structure our bodies require to recognize and uptake a nutrient as they contain important enzymes, peptides and phytonutrients, known as cofactors. Cofactors improve bioavailability and support proper utilization and functionality of vitamins and minerals.

In addition to selecting a multivitamin derived from whole food sources, it should also be free of unnecessary additives like gluten, sugars, fillers and potential allergens like soy, wheat or tree nuts. Most multivitamins for children are available in gummies or chewables which often contain added sugars and sweeteners that end up eroding the benefits of taking a multivitamin. Some also contain artificial colours, which should also be avoided, especially if your child is dealing with ADD or ADHD.

Everything You Want, Nothing You Don’t

With all the children’s multivitamins available today, selecting one that has all the nutrients you want, without the unnecessary additives, can be difficult.

Trusted by parents, and approved by children, worldwide, Animal Parade Sugar Free Children’s Multivitamins contain the essential nutrients required for healthy growth and development. Packed into each serving of a fun animal shaped chewable are 18 essential vitamins and minerals derived from whole food sources. Animal Parade Multivitamins are made using whole food concentrates from apple fruit pectin, rose hips, mango, broccoli, spinach leaf, carrot root, west Indian cherry, papaya

22 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

2 "

and brown rice, all rich in bioflavonoids.

As an added benefit, the antioxidant quality of bioflavonoids can help boost immune function. All Animal Parade chewables are naturally flavoured and coloured and sweetened with tooth friendly xylitol, providing an irresistibly delicious taste with 40% less calories than sugar!

Available in cherry, orange, grape, watermelon and assorted flavours.

While we can never underestimate the benefits of eating a balanced diet of fresh, whole and unprocessed foods, it can be difficult to manage daily and children’s eating habits are constantly changing. A healthy diet helps children grow and learn while reinforcing lifelong values that will contribute to their overall well-being and help them reach their full potential.

Complement those values and jump start your child’s health with Animal Parade Sugar Free Chewable Multivitamins.t

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

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 23

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autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 24

»

HERBAL INSIGHTS

Canadian Chaga Mushroom CANADA’S FOREST DIAMOND

By Randy Oh

Chaga mushroom has been known as 'the diamond of the forest', 'the gift of god' and 'the mushroom of immortality’ by various northern regions of the world. Chaga mushroom is a non-toxic mushroom with a high amount of antioxidants. This mushroom differs from other mushrooms as it grows by extracting nutrients from living trees instead of dead ones.

Chaga mushrooms primarily grow on birch trees and are only found in the cold regions of the northern hemisphere. This unique factor makes chaga mushrooms exclusive to Russia, Eastern Europe, Canada, Korea and some parts in the United States. In addition to this exclusivity, chaga mushrooms take at least 5 years to mature, and are very rare. Chaga mushrooms cannot be cultivated. Several attempts have been made to cultivate chaga mushrooms, but every attempt resulted in significantly reduced and different bioactive constituents.

The appearance of chaga mushrooms is similar to burnt wood on the outside, and orange inside. Chaga mushrooms contain several beneficial bioactive constituents. Chaga mushroom has one of the highest contents of antioxidants of any other herbs or fungi in the

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 25

world. Antioxidants aid in preventing cell damage, which lowers the risk of diseases such as cancer and aging. Chaga mushrooms also contain considerable amounts of betulin and betulinic acid, which several studies show to have anti-cancer effects. Betulin is also useful for balancing and maintaining the metabolic system in the body. Aside from these powerful constituents, chaga mushroom also contains B vitamins, minerals like copper, calcium, and zinc, as well as essential enzymes.

The Superiority of Canadian Chaga Mushrooms

Canadian Chaga mushrooms have higher concentrations of melanin, which makes it to have more antioxidant activity compared to other chaga mushrooms harvested from other regions. This is because Canadian chaga mushrooms receive relatively higher amounts of ultraviolet light compared to chaga mushrooms found in other regions. Canadian chaga mushrooms, as a result, produce more melanin. Chaga mushrooms are known to offer higher quality nutrition when they are grown in colder regions because chaga mushrooms tend to store more valuable nutrients in themselves in colder habitats. Northern Canadian chaga mushrooms are slowly grown in extremely cold weather where there is no environmental contamination.

The Composition of Chaga Mushroom

The most valued constituent in chaga mushroom is betulinic acid.

Betulinic acid is naturally formed by Chaga mushrooms using the betulin fed from the birch tree that the chaga mushroom resides on. Betulinic acid is more soluble and ingestible than betulin.

Betulinic acid is effective against lymphatic disorders and tuberculosis, and recent clinical studies have shown that betulinic acid may also be effective against tumors.

Like many other medicinal mushrooms, chaga mushrooms are rich in beta-glucans, which perform immuno-modulating activities. Since cancer cells consist of our own body cells, the immune system does not recognize them as foreign. Hence, the cancer cells grow without interference from the immune system.

Beta-glucans allows the immune cells to recognize cancer cells as foreign cells and eliminate them. Also, beta-glucan is involved in modulating blood cholesterol levels. Studies have shown that regular consumption of food with beta-glucans reduces the cholesterol level in blood, lowering the risk of cardiovascular diseases. Chaga mushroom has extremely high level of antioxidants and is considered an adaptogen.

Immune System Boosting

The immune system classifies chaga as an adaptogenic biological response modifier (BRM); not only does it stimulate the body’s immune function when necessary, but can also slow it down when it’s overactive. The beta-glucans are widely known to be responsible for the adaptogenic action, but many researchers believe it is actually the synergy between several, if not all constituents that are responsible for this. Because of this property, chaga can be used to help neutralize the side effects of pharmaceuticals, to help compensate for the age-related declination of our immune function, and, in general, to help us deal with abrupt stresses that negatively impact our daily lives. t

FlOUrISH

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»

TREND WATCH GREEN JUICING

Be a Green Juice Goddess Over the past few years, juicing has become a health trend that is here to stay.

Juicing provides numerous health benefits not only for our body but also for our mind.

By Marni Wasserman

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

Juicing extracts the juice from fresh fruits and vegetables by cold pressing. The resulting liquid contains most of the carbohydrates, water, antioxidants, vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit and vegetable.

The water in the juices hydrates the body, the antioxidants help combat free radicals, and the phytonutrients help to fight diseases. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.

Health Benefits

There are many health benefits of adding fresh juices to your diet on a daily basis. Juicing is a powerful way to alkalize our body. When our body is in an alkaline state, it’s less likely that harmful bacteria will grow and our overall health and vitality increases. Juicing gives our digestive system a break by “pre digesting” the food and allows our bodies to absorb all the

26 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

nutrients more easily and rapidly.

Juicing can help prevent diseases and illnesses like heart/kidney disease, osteoporosis and diabetes.

It also helps to slow down the aging process due to the increased amount of raw produce one is going to intake.

How to Get It?

Make your own: A healthy way to juice is to combine juicing with a balanced nutrition plan, because the body needs more than the nutrients fruits and vegetables provide. By combining juicing and a plantbased diet with proper fibre and protein intake, you can maximize your potential of a healthy body.

When you’re making your own juice, you can also ensure the quality of produce going in. Make sure to always use organic produce when juicing. Since everything is getting so compressed, if there are any traces of pesticides they will find their way in your juice!

Purchasing a juicer is a great investment for your long-term health. There are a variety of juicers on the market; you just need to do your research to see which one fits your budget and preferred style.

When choosing ingredients for your juices always use more vegetables, preferably green leafy ones, than fruits. To add some sweetness you can use veggies like beets or carrots. The best fruits to add are ones that contain a high water content including green apples and pineapple. Also, use a variety of fruits and vegetables to amp up your juice in terms of nutrients and taste.

Buy them: Important things to look out for when buying juices are whether are not they are cold pressed, organic, stored in glass bottles, and juiced on-site. Also, the juices should not contain any preservatives.

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 27

Get them delivered: Another option is to order juice to your home or office. How easy is that! Many of the cold pressed stores also deliver their products and are a great way to ensure your getting the proper nutrition on a daily basis.

There are lots of options when it comes to juice so play with different combinations, explore your local juicery and enjoy the added energy to your life!t

Best How-to Tips

By Sylvie Tremblay, MSc

Greens are the most nutrient-dense foods on the planet, full of energizing nutrients like potassium and beta-carotene, plus detoxifying enzymes, antioxidants and chlorophyll that benefit your overall health. Juicing your greens is a great way to get more veggies – sometimes 5 pounds per serving – and green juice should be part of your daily or weekly routine to enhance your well-being.

But not all green juices is created equal. Some commerciallyavailable green juices undergo processing and pasteurization (with temperature or pressure) that lowers the nutritional value of the juice.

We talked to the founders of Guelph-based juicery, [RE]Fresh Juice Co., for tips on how to make the freshest, tastiest green juice blends at home.

1) Choose Your Juicer

Unless you want to shell out big bucks for industrial cold-pressed juicers, you have two at-home options – centrifugal juicers and masticating juicers. Centrifugal juicers offer a more budget-friendly option, but heat and oxidation means your juice starts to lose nutritional value immediately after juicing. Masticating juicers cost a little more, but you’ll get a better yield, which will save you money over time, and your juice will stay fresh for up to 48 hours.

2) Create Balanced Blends

Super Alkaline Green Juice 1-2 Full Servings

The best-tasting green juices have a mix of savory and sweet, earthy and acidic flavours, which you can adjust to suit your taste. Juice sweeter green veggies, like bok choy, cucumber and baby spinach, with more bitter-tasting greens, like kale, and use add-ins like lemon and ginger to offset grassy or earthy notes. Celery adds savoury flavour, while cucumber’s mellow taste makes your blend more refreshing.

Ingredients

Keep the sugar low by letting your veggies make up most or all of your blend. If you want to add fruit, try a granny smith apple for natural sweetness without too much sugar.

Directions

One of the biggest challenges with at-home juicing is getting a good yield from your greens. Choose the fresh, locally-grown greens possible for the most juice, and wrap your leafy greens around juicier produce -- like chunks of cucumber or apple -- to help them juice more efficiently. Run a piece of cucumber or apple through your juicer at the end to flush out as much green juice as possible. uuu

2-3 stalks celery, chopped 1 cucumber, chopped 2-3 large kale leaves 4-5 large romaine lettuce leaves 2 cups spinach 1⁄4-1⁄2 cup fresh parsley Small piece of ginger and/or lemon 1. Place everything into your juicer according to instructions. Do one vegetable at a time and finish off with lemons - it cleans the juicer at the end!

3) Get the Best Yield

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 27

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FOOD PASSIONS GREEN JUICING HOW-TO

Add In Healthy Extras

Experiment with add-ins to give your juice and extra healthy kick.

A spoonful of spirulina boosts your juice’s iron, copper and protein content, while a wheatgrass shot adds chlorophyll. Turmeric and lemon adds earthy flavour and antioxidants, while a pinch of sea salt provides electrolytes.

“Get Up" Green Juice

5 large kale leaves, ribs discarded, roughly chopped 1 lemon, remove zest and pith 1 large apple, chopped 1 small piece of fresh ginger (2.5 cm) 1 stalk of fresh mint

Citrusy Green Juice

3 handfuls of fresh spinach leaves 2 lemons, remove zest and pith 1 lime, remove zest and pith 2 oranges, remove zest and pith 1 celery stalk

If you’re craving more of a meal, stir a spoonful of chia seeds into your juice. In addition to filling healthy omega-3 fats, chia’s high fibre content makes your juice more satiating.

There’s no one-size-fits-all approach to green juicing!

Experiment with different blends and seasonal veggies for delicious juice that boosts your health all year.t

Detoxifying Green Juice

3 stalks of celery 1/3 cucumber 2 dinosaur kale (black kale) leaves 2 chard leaves 1/2 small fennel bulb 1 apple 1 pear 1 small lemon, peeled a large handful of parsley (including leaves and stalks) a small handful of cilantro (including leaves and stalks)

[RE]Fresh Juice Co. is Guelph’s first and only cold-pressed juicery, offering 100% raw, organic juices, superfood smoothies and cleanse packages. Visit in-person at 33 Quebec St. in downtown Guelph, or visit: www.refreshjuiceco.com Sylvie Tremblay, MSc, is a copywriter, blogger and green juice fan based in Guelph. She specializes in health and wellness writing. Learn more at: www.sylvieltremblay.com

Enter to Win! A Juicepresso®

uJuicepresso® is the only cold press juicer with a patented three in one piece extraction system for easy cleaning and is dishwasher safe. With a 40-RPM motor it allows 40% more juice volume, with a 72-hour juice life. Enter the draw at: healthydirections.ca. Visit: juicepressousa.com

28 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

THrIVe

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» FOOD HISTORY & TRENDS

The Wonders of Green Grass Juices

By Renita Rietz

Natural health advocates and raw superfood enthusiasts have long known that fresh grass juices such as wheat grass juice are ideal, daily, dietary strategies for optimal rejuvenation.

It would be difficult to find a juice bar that does not offer fresh wheat grass shots. These green elixirs provide many

health benefits for the body and have long been revered as chlorophyll rich tonics.

While many people are most familiar with wheat grass juice, there are also alfalfa, barley, oat and kamut grass juices that offer many of the same nutritional properties.

Incorporating young green grass juices into the diet is an easy and delicious way to add nutritionally dense greens to your day.

Many people report increased energy, clarity, immune function, better elimination and generally speaking more vitality. Ann Wigmore, wheat grass pioneer and visionary in the live foods lifestyle movement has stated that “wheat grass is a top notch cleanser, builder, healer, protector and rejuvenator of health. Few foods or medicines contain as many active live ingredients as wheat grass.”

Cereal grass juices are made from the young, nutrient-dense grasses of wheat, barley, alfalfa, oat or kamut in their vegetable state.

Nutritionally speaking, young juiced, green, cereal grasses are rich sources of chlorophyll, vitamins A and K, magnesium and B vitamins.

Research has shown natural chlorophyll, as found in leafy green vegetables and grasses, may provide dietary protection against an increased risk of colon cancer. Magnesium is a key mineral in the body required for over 350 biochemical processes. It is involved in energy production, heart health, muscle function and bone health.

Vitamin A is a fat-soluble vitamin needed for vision health, particularly for optimal functioning of the retina, as well as immune health. Vitamin K is a fat-soluble vitamin needed in the body for blood coagulation and bone metabolism. It also plays an important role in cardiovascular health. Vitamin K and vitamin D are required as important cofactors (along with other trace minerals) in order to ensure that calcium is absorbed and utilized properly for the promotion of optimal bone health. Antioxidants in wheat grass juice may contribute to its potential as a free radical scavenging super food.

While some people grow their own wheat and barley grass in trays and devotedly juice these grasses daily, for most of us this may be too daunting a task. The good news is there are certain products that offer the very same benefits of fresh juice. The key is

finding a grass juice powder that is certified organic, outdoor grown in natural sunlight and most importantly 100% juiced with no whole grass fillers or other binders, excipients or added flavours.

Getting a Quick Boost on the Go

Cereal grass juice powders are very easy to use. Mix up to 1 tablespoon (1-3 teaspoons) of a grass juice powders into 8-16 oz. of water, coconut water, juices, smoothies or any recipe that you want to boost with vibrant green nutrition. You can also make delicious dips, pesto, raw vegetable soups, salad dressings and more.

Whether you are new to healthier approaches to eating or you are an experienced superfoodist, adding young green grass juice powders to your daily routine will dramatically improve your nutritional quotient. You are guaranteed to be left smiling after drinking your liquid sunshine.t Renita Rietz is a health and nutrition writer and speaker who educates on the phytotherapeutic potential of indigenous foods and plants for prevention and regeneration. renitarietz@gmail.com

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 29

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FOOD PASSIONS WHAT’S FOR LUNCH?

CREAMY ZUCCHINI HUMMUS

Every plantiful eater loves a great hummus. If you’re one of these people, you probably have some hummus in your fridge right now. Unlike traditional hummus, though, this tangy, creamy option skips the heaviness of beans—that means it’s light on the lips and invites you to do back flips.

Prep Makes

15 minutes 1½ cups

Ingredients

1 zucchini, peeled and chopped (about 2 cups) ½ avocado ¼ cup tahini ¼ cup fresh lemon juice 2 Tbsp olive oil

½ inch fresh ginger ½ clove garlic (or a full one, if your friends can handle it) ½ tsp salt Pinch of cayenne (optional)

Directions

1. Place all the ingredients in a food processor and process until smooth.

30 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

2. Stop occasionally to scrape down the sides of the bowl with a rubber spatula.

3. Store in the fridge in an airtight container for up to 4 days.

Keep Your Dips

If you want single servings of your favourite pesto or spread,

you can freeze them in ice-cube trays. Once frozen, pop them out and transfer them to storage containers. t

From the “Undiet” cookbook by Meghan Telpner.

THrIVe

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NUTRACEUTICAL BOOSTERS SUPER SULFORAPHANE

The Power of Broccoli Unleashed

By Suzanna Ivanovics, ND

Sulforaphane found in broccoli sprouts, broccoli and other cruciferous vegetables has shown potential for reducing inflammation, increasing antioxidants, aiding detoxification and decreasing the risk of illness more than just eating fruits and vegetables alone.

Mom was right when she told us to eat our veggies!

The antioxidants in vegetables, especially cruciferous vegetables are associated with lower rates of illness. Cauliflower, kale, broccoli, Brussels sprouts, and cabbage, contain high amounts of sulforaphane – studied for its ability to prevent disease.

The Wide Applicability of Sulforaphane

Heart Disease: Oxidative stress and inflammation contribute to hypertension and atherosclerosis. Sulforaphane can help decrease blood pressure and reduced inflammation of the heart and arteries, leading to a healthier cardiovascular system.

Chemoprotection: Studies have documented that diets high in cruciferous vegetables reduce the incidence of human cancer and sulforaphane has been studied as a chemoprotective agent against various cancers.

By enhancing Phase II detoxification enzymes and glutathione, it can block the formation of cancer promoting compounds and promote their elimination.

Skin disorders: UV radiation causes DNA damage that can lead to numerous skin conditions. By increasing protective enzymes, sulforaphane can reduce the effects of UV induced skin damage. Topical sulforaphane can improve skin conditions such as hyperpigmentation, moles, acne, stretch marks, scars, skin tags, eczema and certain forms of skin cancer.

Eye health: Sulforaphane offers protection against UV light and free radicals that damage the retinal cells over time, resulting in macular degeneration, the leading cause of blindness in the elderly.t

HYPERPIGMENT TATION? WANT REAL RESUL LTS? TS S?

The Causes of Disease

Environmental toxins cause inflammation and free radical production that ultimately damages our cells and DNA leading to illness and disease. Unregulated inflammation is responsible for the illnesses associated with aging and the balance between free radical production and elimination may determine whether we develop heart disease, cancer or other degenerative conditions.

Our liver plays a key role in manufacturing antioxidants in the body and reducing inflammation through its detoxification enzyme pathways, which are grouped into two phases. In Phase I environmental compounds are changed and may become more toxic. In Phase II, these compounds are made less active and water soluble; so, they can be eliminated from the body.

Introducing Sulforaphane

The ability of sulforaphane to “down regulate� Phase I and “upregulate� Phase II enzymes may explain the association between high cruciferous vegetable consumption and the decreased risk of developing disease. By increasing Phase II detoxification and glutathione; a powerful antioxidant, it protects cells against damage, reduces inflammation and increases the elimination of harmful substances from the body.

BroccoFusion™ Sulforaphane Ointment & Sulforaphane Lotion Customer TTestimonials estimonials on Hyperpigmentation: “Within 5 days of using the Sulforaphane Ointment twice a day on my husband’’s red spot on the face and brown age spots on the neck I noticed a big difference, spots are almost disappearing ring right before my eyes. W We’ve e’ve never used a cream before with results so instantaneous and soo effective in delivering what it promised.â€?

Delsa D. “When I tried the all natural Sulforaphane Ointment, immediately I was blown awayy. I wouldd say it’s been about two months, I have fair skin again. It reallyy, really works, I have my face back.� k.�

Suzie Z. “I tried it (Sulforaphane Ointment) to get rid of my hyperpigmentation on my face from sun damage and age spots disappeared. I got a couple left and they are on their way out.�

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FlOUrISH

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WHAT’S FOR LUNCH?

CRANBERRY ORANGE, HIGH FIBRE MUFFINS

Adding NutraCleanse to your favourite muffin recipe is an easy way to support healthy blood pressure, weight loss and better digestion. Here’s one of our muffin favourites to get you started.

It provides omega-3, omega-6 and a high amount of fibre to your diet.

Makes 12 muffins with over 8 grams of fiber each

Ingredients

2 cups NutraCleanse™ 1 1/2 cups whole wheat flour 3 tsp. baking powder 1 tsp. salt 3/4 cup orange juice 1/2 cup sugar (or 1/4 cup honey as substitute) 3 eggs (or 3 egg whites for a lower fat version) 1 whole washed orange including peel, quartered and seeded 1 1/2 cup chopped dried cranberries

Directions

Combine first 4 ingredients in medium bowl. In blender combine next 5 ingredients, blend on high for approx. 20 seconds. Add liquid mixture to dry ingredients and combine.

Add dried cranberries, spoon into lightly sprayed muffin tray.

Bake at 400 degrees F (375 if using the honey substitute version) for approx. 25 minutes or until slightly browned.t Courtesy of NutraCleanse.

32 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 33

Directions

VEGALICIOUS QUICHE GLUTEN-FREE

Serves 6

By official definition, a quiche is an oven-baked dish made with eggs and milk or cream in a pastry crust. Other ingredients such as chopped meat, vegetables, or cheese are often added to the egg mixture before the quiche is baked.

Well, here we go breaking some rules! You can do this with eggs or with tofu, depending on how you roll. Cream is not invited to this quiche party, but lots of vegetables are.

1. If using eggs, beat them together in a bowl and set aside. If using tofu, rinse and wrap it in a clean towel and place on a plate. Lay some heavy books on top to press out the excess water for about 30 minutes. Cut it into quarters and run it through your food processor until it gets creamy. You may need to add a little water if it’s too dry.

2. In a pot, cook the soaked millet in the 2 cups of water for 15 to 20 minutes, until the grain is soft and the water has been absorbed. (While the millet is cooking, prepare the filling.) Once it’s ready, allow it to sit for 5 minutes, uncovered, then fluff with a fork.

3. Preheat the oven to 350°F. Grease a 9-inch round pie plate with the 1 Tbsp oil and place the millet on top, pressing it down to about a ¼-inch thickness and pushing up the edges about ¾ inch.

4. Heat the remaining 2 Tbsp of oil in a skillet and add the onion. Cook until translucent, about 5 minutes.

5. Add the bell pepper, tomato, spinach, and mushrooms. Cook for 5 to 8 minutes, or until fork-tender.

6. If using tofu, add it to the pan and cook for 5 minutes. If using eggs, transfer the veggies to a bowl with the beaten eggs and mix together. Stir in the cheese if you’re using it, along with hot sauce and sea salt.

7. Pour the veggie + egg/tofu mix into the millet shell and bake at 350°F for 20 minutes, until firm in the middle. Broil for 2 minutes to crisp the top.

8. Allow to cool and then cut into perfect little slices of breakfast (or lunch or dinner) deliciousness.t

Prep: 25 minutes active Cook: 40 minutes Filling

4 free-range, farm-fresh happy eggs or one 14 oz block firm organic sprouted tofu 3 Tbsp olive oil, coconut oil, or organic ghee ¾ cup chopped red onion ½ cup chopped red bell pepper ¼ cup de-seeded and chopped tomato 2 cups chopped spinach 1 cup organic mushrooms, cleaned and sliced ¼ cup sheep’s milk cheddar, cut into ½-inch cubes (optional) Pinch of cayenne or dash of hot sauce Sea salt

Crust*

1 cup millet, soaked 2–4 hours 2 cups water 1 Tbsp coconut oil or organic ghee

From the “Undiet” cookbook by Meghan Telpner.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 33

FITNeSS

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FIT FOR LIFE SURVIVOR TRAINING

Life Saving Defensive Twists

Avital Zeisler, a former Toronto ballerina turned self-defense expert shares the moves she’s developed to help women survive an attack. While running alone or in a relationship women can be put at risk.

Avital has trained with experts in self-defense from around the world; including military personnel, law enforcement officials, security specialists and martial arts masters and realized none of the self-defensive programs took into account the extra difficulties women face when being attacked. To counter women’s strength, size and other factors, she developed the Soteria Method for ultimate fitness and to help keep women safe.

What are some of the extra difficulties women can face in the event of an attack?

Women need to believe that they can mentally and physically survive any life threatening altercation or assault. It all starts with the mind and its ability to work through the process of developing an authentic survival mindset – without compromising the quality of your life, your positive perspective towards life, and of course your femininity.

Developing an effective survival mindset requires women to confront and break through mental boundaries that would prevent them from doing whatever is necessary to survive a threatening

34 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

situation.This means that a woman will work through emotional, physical and even spiritual barriers. Every woman experiences this process uniquely; but there are commonalities such as overcoming the common barriers of politeness, physical contact, inflicting pain, and fighting against a known attacker.

On the physical side of the transformation, there is a way to learn the mechanics of selfdefense in a way that a woman does not need to rely on physical strength or greater size to survive a situation.

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM Page 35

Where are women's main physical power sources?

The core of the body is the power source. For Upper Body Combatives, I outline a Combative Twist that allows Upper Body Combatives to generate both speed and force. For Lower Body Combatives (kicks and defensive knees), the power source comes from the hips.

How does the Soteria Method help women release themselves from a front or side choke hold?

The Soteria Method shows women how to tactically release and counter from a choke hold. The first goal is to get both feet in the survival stance to ensure that the woman is able to stay standing as she simultaneously releases the choke hold. This is done by creating a lock around the near side wrist. To release the grip, there will be two actions taking place at the same time: the locking arm will release the grip as the defender completes a Combative Twist while the far side hand plucks the attacker’s grip.

Without over twisting to risk losing sight or exposing the back, a woman will immediately employ a Back Hammer Fist to disrupt the attackers thought process. From there, she will close in with an Under Hook Temporary Control Hold, then continue to weaken the attacker with combatives until she can disengage and escape safely.

Is the six week program being taught in Ontario, Canada?

The six week program is taught exclusively in the book.

The Method will be holding it's first Instructor Course in Fall, 2015. We are excited and look forward to having brand ambassadors and instructors bring the Soteria Method into their communities.t

Avital Zeisler is a former professional ballerina from Toronto, a certified ACE (American Council of Exercise) personal fitness trainer, a personal and corporate safety consultant, and a motivational speaker.

She is the creator of the Soteria Method and the author of “Weapons of Fitness.”

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 35

TraVel

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GREAT DESTINATIONS ON THE ROAD

Scenic Ontario Adventures We asked a few top travel bloggers where their favourite Ontario adventures were.

Here’s what they had to say from the road.

Ontario is home to so many adventures, it's really hard to narrow which one is my favourite. But what stands out in particular is my recent drive from Tobermory to Point Pelee National Park. Hop on Highway 21 (Bluewater highway). You won't regret it. You'll see the beauty of the Lake Huron coast and the charming small towns that dot it. By the time I got to Leamington and Pelee, the air had a particular sweetness to it; It was warmer for sure but it tasted almost like honey. It was really unexpected and just amazing!

Jim Bamboulis runs Travel Mammal Media, a digital magazine focused on travel, food, culture and experiences! www.travelmammal.com

Find a Naturopath

My favourite Ontario destination by far is Muskoka, otherwise known as “cottage country”, a couple of hours north of Toronto. Deep in Canadian Shield country, it's a sight to behold with lakes, endless forests, and cozy communities. As a child, it's where I first came to appreciate the beauty of nature with the epic autumn colours and tranquil sunsets. Weekenders from Toronto arrive in droves to enjoy the cottage life, but during the week the quiet returns.t In 2006, Nora Dunn sold everything she owned in Toronto (including a busy financial planning practice) to embrace her dreams of long-term immersive travel. She has been on the road ever since. On her website The Professional Hobo, she teaches people how to travel full-time in a financially sustainable way. www.theprofessionalhobo.com

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

THORNHILL

Dr. Betty Rozendaal, BES, MA, R.Ac, ND Doctor of Naturopathic Medicine Registered Acupuncturist Thornhill Naturopathic Health Clinic Located: 12 A Centre Street

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

36 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

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• Stainless Steel 18/8 (304) food grade inside & out • Keeps temperatures hot for 8+ hours and cold for 36+ hours • BPA Free, no toxic inner liner Enter the draw at: healthydirections.ca.

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THeraPY

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HOME & SPA

Modern Salt Therapy for Asthma and Sinusitis SPELEOTHERAPY for this type of natural therapy at home. As a natural health practitioner, I see in my practice that there continues to be a growing number of respiratory sufferers of all ages.

The SaltAir device uses ultrasonic technology to transform the saline solution into microscopic salt particles. These breathable salt particles are released into the indoor air for breathing, offering extended 7-8 hours of exposure during sleep or while at home. Long-term, extended periods of exposure was found to be critical in the care of chronic respiratory diseases with salt therapy. Cumulative results in time, strengthen the respiratory system for increased immunity to bacterial, viral and fungal infections and allergens. t For more info, please visit www.HomeSaltTherapy.com or call 519-641-7258.

By Livia Tibia, co-inventor of SaltAir

Modern salt therapy has its origin in Speleotherapy, a method of treatment of respiratory diseases in salt mines, dating back to the 19 century. In speleotherapy, fine particles and negative ions of salt, found naturally in salt mines, are freely breathed for four to six hours daily. These breathable salt particles are able to penetrate deep into the lungs and have been found to help relieve respiratory conditions such as asthma, COPD, bronchitis, emphysema, pneumonia and sinusitis. The beneficial effects of salt therapy are due to the antibacterial, mucokinetic and anti-inflammatory properties of natural rock salt.

Travelling to salt sanatoriums in old salt mines is inconvenient for most people, especially for those with chronic respiratory diseases. Due to the highly beneficial results of speleotherapy and to the increased number of people with respiratory problems and allergies, artificial salt rooms and spas are becoming more and more popular. Sessions are about 45 minutes to one hour long and many demand at least 12 consecutive sessions for lasting results, at a cost varying from $35 up to $60 per session.

Less expensive, home salt therapy is also available for longer convenient, sessions. Small hand-held and larger salinizer devices are now marketed worldwide. We created the SaltAir saline therapy device because we found a great and growing demand

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 37

SHOP

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HOT OFF THE SHELF HEALTH FOOD STORE MOVERS

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uAnimal Parade Children’s Chewable is an award winning supplement made to help build healthy bodies! Delicious nutrition that kids love!

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and helps manage the negative effects of daily stress by balancing mood and anxiety levels.

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38 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

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food formula containing whole form and co-factors of nutrients to nurture the body for recovery after heavy sports, exercise, ill health and during detoxification!

Contains 43 natural ingredients; rich in enzymes, greens, anti-oxidants, fruits, vegetables, and beneficial herbs. omegaalpha.ca 1-800-651-2172

SCreeN

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BREAST CANCER SCREENING THERMOGRAPHY

Time to Re-evaluate Mammography?

By Alexander Mostovoy, HD, DHMS, BCCT

Are mass mammography screening models the best option for breast health? Recent Swiss and British findings say, no.

The Swiss Medical Board an independent health technology assessment initiative was mandated to conduct a review of mammography screening under the auspices of the Conference of Health Ministers of the Swiss Cantons, the Swiss Medical Association, and the Swiss Academy of Medical Sciences in January 2013 (The New England Journal of Medicine, Abolishing Mammography Screening Programs? A View from the Swiss Medical Board, May 2014).

This is the first step at making an objective evaluation. One can only hope that other countries and policy decision makers will take this message seriously. The most important choice that women can make is to focus their attention on prevention of breast cancer. t

Alexander Mostovoy, HD, DHMS, BCCT has lectured extensively across Canada, the United States, South America and Europe, educating and training physicians in breast cancer prevention and the use of medical thermography. Reach him at info@thermographyclinic.com or 416.636.2916.

Nikola Biller-Andorno, MD, PhD, and Peter Jüni, MD, a medical ethicist and a clinical epidemiologist, were members of the expert panel that reviewed all of the available evidence.

Their report rocks the core of the need for mammography’s heavy usage. According to their review, it appears that mammography may prevent only one (1) death for every 1000 women screened. In their review the Board advised women should be informed in a ‘balanced’ way about the benefits.

The Swiss Medical Board recommended to phase out systemic mammograms based on several important factors reviewed.

Those factors included statistics being sited in favour of mammography are based on outdated clinical trials. The first mammography trial began more than 50 years ago and the last trial was conducted in 1991. The benefits that were found during these trials were from another era of breast cancer treatment. In the past two decades the treatment has been significantly improved in terms of breast cancer mortality. Thus, the modest benefit of mammography screening that was shown in old trials most likely will not occur if the same trial is conducted today.

The most recent randomized screening trial published in the British Medical Journal, in January 2014 involved 90,000 women who were followed for 25 years. They found that mammograms had absolutely no impact on breast cancer mortality. In addition, this study found that 22% of cancers were over-diagnosed, leading to unnecessary treatment with surgical interventions, chemotherapy and radiation.

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 39

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:24 PM Page 40

FOR THE BRAIN A GLOBAL LEADING PRODUCT

SAGEE is a herbal option combining traditional Chinese

herbs with state-of-the-art scientific technology for cognitive function, memory and stress.

Sagee Ingredients • • • • •

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

www.canadasagee.com

Do you want to discover your hidden health issues?

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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

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THE BODYTALK™ SYSTEM

Develop skills which integrate into all healthcare systems. This 4-day hands-on workshop will expand your career and personal growth in natural health care. Visit www.bodytalkcentral.com and sign-up for our newsletter or talk to us 1-877-884-1767

DARKFIELD MICROSCOPY DARKFIELD MICROSCOPY TRAINING Introductory Level Toronto – Nov 18-21, 2015 For more details: 905-294-9720 www.healthhouse.ca

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Accredited by CANNP, IONC, and NANP. Call today for your new career: 905-294-5090 or 1-800-456-9313 www.edisoninst.com

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SHOP

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PROFILE StressCare PROVEN HERBAL SUPPORT FOR STRESS

A New Perspective on Stress

By Nadie Nellissen

If you’re not sleeping and feeling fatigued, consider a management plan for stress, which includes ashwagandha and holy basil.

Stress is something that everyone encounters daily, whether it is your body shivering to warm itself up from the cold, not getting enough sleep or managing a particularly challenging day. We all experience stress, but we don’t always have proper strategies for managing our body’s reaction to it. Excess stress elevates the production of the hormone cortisol which negatively impacts inflammation, restful sleep, memory, our mood cycles and our ability to fight off illness. When your body is always on high alert stress sets us up for many chronic illnesses; so, it becomes very important to have resources at hand.

Having a solution for managing our daily stress is essential for remaining healthy and happy. When we can’t get away from a stressful situation having an herbal solution can be the difference between being crippled by an event or rising above a situational circumstance. StressCare by Himalaya Herbal Healthcare is a clinically proven herbal remedy designed to manage the effects of stress, normalizing cortisol levels, promoting productive wakefulness, restful sleep, balancing mood and anxiety levels.

StressCare is a non-drowsy formula that can be taken on the job or on the road to provide a steady, energizing feeling of well-being.

Unlike many other stress formulations

available StressCare has been clinically tested on people not petri dishes!

Based on Ayurvedic practice, StressCare is formulated using powerful adaptogens called rejuvenators or life extenders.

Ashwagandha supports energy without overstimulation, providing energy and adrenal support by reinforcing the thyroid gland. A prized adaptogen, it supports normal cortisol levels, normal thyroid hormone levels, and also allows you to experience restful sleep when needed and more productive wakefulness.

Holy basil is one of India’s most broad-spectrum herbs and puts the reins on your stress response. Often called “The incomparable one,” holy basil promotes a greater sense of ease and tranquility, gifting you with a more positive outlook while enhancing your immune system and digestive capability.

StressCare has been extensively tested for safety and efficacy; so, you know it works.

During a four week, double blind placebo controlled trial StressCare significantly improved the quality of life of the StressCare group. 92% of the StressCare group reported less fatigue, versus only 25% of those taking the placebo. In addition, 93% of the

42 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

StressCare group reported they had far more dependable sleep, versus only 27% of those on the placebo.

StressCare is a powerful herbal combination that has been designed to give your body the tools to deal with stress, building up reserves within your nervous system so that conflict and anxiety can be better tolerated without losing the ability to function productively.

Himalaya Herbal Healthcare is committed to pure, clean formulations that are proven safe and effective.

Himalaya Herbal Healthcare is a worldwide pioneer and a global leader in the field of scientifically validated herbal healthcare.

Integrating the principles of traditional Ayurvedic medicine and modern science Himalaya has built a stellar reputation on clinically studied, pure and safe herbal products that deliver results! StressCare has nearly 40 years of clinical research behind it!t

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

Autumn edition 2015.qxp_August/Sept 2015 2015-09-28 9:23 AM Page 43

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