Healthy Directions Autumn 2018

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HEALTHY DIRECTIONS AUTUMN

2018

CRANBERRY PEAR CRUMBLE BARS

HealthyDirections.ca

MEDITERRANEAN DIET AND AGING

BUTTER CHICKEN WITH CASHEWS

PRANAYAMA FOR STRESS

The Flavours of Autumn

r

Squash and Pomegranate Panzanella with Sage and Rosemary

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More Leaf, Less Grief Don’t let cold and flu season hold you back

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HEALTHY DIRECTIONS AUTUMN 2018 Vol. 19 No. 4 Your compass for natural health, wellness and outdoor adventure.

Publisher

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

Contributors Vanessa Perrone, MSc, RD, Jolie Root, LPN, LNC,

Anya Kassoff,

Chandra Ram, Emily Longfellow, Mercedes Kay Gold, Kathleen Trotter, MS (Exercise Science), Noel Miller, Cassie Irwin, BA (Hons.), CBP, Nahida Jamal, ND, BHSc, Rosanna Lee, RD, MS, MHSc, PHEc., Eldon Dahl, ND, Allison Tannis, MSc, RHN, Cyril Meyre, ND, and Allison Tannis, MSc, RHN

Distribution

Jon Cousins 519-823-5404

EDITOR

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EDITOR’S NOTE

The Secret to Longevity There is no one deep, kept secret to longevity. However, in places where people do live the longest there are a few common, golden threads.

Clues come from the research for Dan Buettner’s book Blue Zones: Lessons From the People Who’ve Lived the Longest, which was funded by the National Geographic Society and the National Institute on Aging.

Five areas of the world were identified as being where people were living longer than average. They are Sardinia, Italy; Okinawa, Japan; Icara, Greece; Loma Linda, California; and, Nicoya, Costa Rica. In each of these places people reach 100 more often than the rest of us, and on average were found to be leading longer, healthier lives.

So, what are their antiaging secrets? The key behaviors and practices they all had in common were found to be: a regular, natural tendency to be active, a habit of eating less than average (eating until your stomach is 80 percent full), having a more plant-based diet, being active participants in a community, and having a life purpose.

If you are just getting started on your way to better health or already down the path, this edition will take you on an exploration in longevity through movement, food, habits and practices. Featuring articles from Canadian dietitians, naturopaths, as well as exercise and yoga experts, I hope you find something new to discover or try.

Take one small lunge step forward at a time. Make one healthier food choice today.

Find a way to be more connected with others or simply try thinking from a new perspective. Giving back through time or effort to your family, community or others is an amazing gift you can share. So go ahead, add a few more vegetables and raw foods to the plate. Find a fitness activity you like doing yourself and join others, a group or a class to help keep you motivated. May you live long and live well! t

Charleen Anne Wyman, BA Journalism and Communications, BA English, canfitpro FIS Publisher, 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 2018 HEALTHY DIRECTIONS | healthydirections.ca

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28

[contents] LONGEVITY

Antiaging Diets and Lifestyles 7

THE MEDITERRANEAN DIET Aging Well with Good Taste

11

VITAMIN D Are you Getting Enough?

22

4 KEY LONGEVITY EXERCISES Staying Active for Quality Years

30

HEALTHY HABITS THAT COULD ADD A DECADE TO YOUR LIFE Harvard Calculates the Numbers

FOOD PASSIONS Nourish to Flourish

FIT FOR LIFE

Fitness for Everyone 24

STRENGTH TRAINING FOR INJURY PREVENTION Mobility and Flexibility

14

EYE HEALTH

Food & Supplements 8

ON THE MEDITERRANEAN

Olive Oil and Orange Granola

18

Quinoa Minestrone

12

THE FLAVOURS OF AUTUMN

Squash and Pomegranate Panzanella with Sage and Rosemary

Cranberry Pear Crumble Bars

Butter Chicken with Cashews

Carrot Ginger Soup

Pumpkin Spice Smoothie

COLD AND FLU

NATURE’S FLU FIGHTER The Greatness of Garlic

Gain a New Perspective on Eye Health

HEALTHY STARTS

A Pathway to Better Health 16

PRANAYAMA FOR STRESS

20

Vitamin K2 is not K1

26

PAIN’S ANATOMY Stopping Pain at the Source

33

THE THYROID GLAND & YOUR SEX LIFE The Master & Commander Gland

38

12 HOURS TO BETTER SLEEP Tick Tock? Tock, Tock?

Take Control of the Clock

Natural Options and Supplements 28

SEEING LIFE MORE CLEARLY

Connecting with the Breath

24

ND NOTES

15 4 35 36

Editor’s Note Courses & Classifieds Hot Off the Shelf

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2018 5

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Cran-tastic

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A healthy diet rich in a variety of fruits and vegetables may reduce the risk of some types of cancer.

There is further evidence to support that cranberry juice may also decrease the number of recurrent urinary tract infections among women.* *Jepson RG, Craig JC. 2008. Cranberries for preventing urinary tract infections. Cochrane Database of Systematic Reviews Issue 3.

Art. No.: CD001321. DOI: 10.1002/14651858.CD001321.pub4.

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 10:20 AM Page 7

The Mediterranean Diet For Longevity & Healthful Aging

By Vanessa Perrone, MSc, RD

For over half a century, the body of evidence linking the Mediterranean diet to positive health outcomes has mounted. Today, it is the dietary pattern most synonymous with heart and brain health.

But what does the research say of its impact on longevity?

Adding years to your life

The Mediterranean diet is the healthy eating pattern traditional to regions surrounding the Mediterranean Sea, such as Crete, Spain and Italy. Research looking at this population and longevity does seem to say that the Mediterranean way can keep aging at bay.

Vanessa Perrone is a Registered Dietitian and owner of Motive Nutrition. She believes in a real food approach, a return to home cooking and in mindful eating to reconnect with food and create lasting change. For recipes, tips and tricks that inspire healthy living, follow her daily on Instagram @motivenutrition or sign-up to her blog at:www.motivenutrition.com

In one large study, consumption of a Mediterranean diet resulted in increased telomere length, a biomarker of aging in humans.

Although the accuracy of this biomarker is under debate, the results from this study did support others researching the Mediterranean diet and longevity. Multiple large prospective cohort studies, the type that follow participants

over many years, have repeatedly shown that a higher adherence to the Mediterranean diet is associated with a lower risk of death or all-cause mortality.

What is quantity of life without quality one might ask? As it turns out, the Mediterranean diet has also been shown to promote healthy aging, which is defined as living to 70 years of age or older with no major chronic diseases and in good physical and mental health.

This begs the question: how long do we need to follow a Mediterranean diet to add years to our life? That remains unknown. The good news however, is that it is never too late to start.

How to get started on the Mediterranean diet

The benefits associated with the Mediterranean diet cannot be attributed to a single dietary component, but to the pattern as a whole. Here is how to get started.

Eat an abundance of unprocessed plant-based foods

This dietary pattern relies heavily on home cooking and plant-based foods. At the base of the Mediterranean meal are vegetables, fruit, whole grains, beans, legumes, nuts, herbs and spices. As a result, this diet is high in fibre as well as in antiinflammatory and antioxidant plant compounds, known for their protective roles against chronic disease and aging. uuu

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2018 7

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OLIVE OIL AND ORANGE GRANOLA

This diet is also naturally high in potassium and low in sodium, a point of which Canadians should take note, given the 2017 Sodium Intake of Canadians Report, stating that most exceed recommended limits due to a heavy reliance on ultra-processed and restaurant foods.

Prep time: 10 min Cook time: 25 min Total time : 35 min

Ingredients

Consume a high fat diet

The Mediterranean diet is high in fat, with over 37% of daily calories coming from healthy fats.

Cold-pressed, extra-virgin olive oil is the principle source of fat consumed with other sources including nuts, seeds, fatty fish and seafood.

Consume red meat and dairy only occasionally

Traditionally, red meat and dairy are eaten on a weekly or bi-weekly basis. When consumed, these foods are eaten in modest amounts and with a focus on quality local products, such as flavourful artisanal cheeses.

Switch to intact grains

Contrary to popular belief, a Mediterranean diet doesn’t mean subsisting on pasta and pizza, but rather on whole, intact grains. Bulgur, farro, black rice, barley and their flours are often used in fresh salads, soups, risottos or as bases for dishes loaded with vegetables, herbs and spices.

Enjoy meals with friends

Hospitality, meal sharing and the family table are foundational components of the Mediterranean diet. Given that social interaction is a known independent contributor to mental health and longevity, this element of the Mediterranean diet, or rather lifestyle, should not be overlooked.

Because sharing meals with loved ones may add years to our life, but more importantly, life to our years.t

Resources:

Crous-Bou M, Fung TT, Prescott J, Julin B, Du M, Sun Q, Rexrode KM, Hu FB, De Vivo I. Mediterranean diet and telomere length in Nurses’ Health Study: population based cohort study. BMJ. 2014 Dec 2;349:g6674.

Shikany JM et al. Dietary Patterns and Mediterranean Diet Score and Hazard of Recurrent Coronary Heart Disease Events and All-Cause Mortality in the REGARDS Study. Journal of the American Heart Association. 2018 Jul 12;7(14).

Samieri C, Sun Q, Townsend MK, Chiuve SE, Okereke OI, Willett WC, Stampfer M, Grodstein F. The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study. Annals of internal medicine. 2013 Nov 5;159(9):584-91.

Health Canada. Sodium Intake Of Canadians in 2017 Report.

(Consulted August 2018)

8 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

Directions

3 cups rolled oats 1 cup sliced almonds 1/2 cup of shelled pistachios 1/2 cup shredded coconut, unsweetened 1/4 teaspoon sea salt 1/4 cup of olive oil 1/3 cup of honey 1/4 teaspoon ground cinnamon Zest of one orange

1. Preheat the oven to 300 ° F. Line a baking sheet with parchment paper.

2. In large bowl, combine oats, almonds, pistachios, coconut and salt.

3. In a small bowl, whisk the olive oil, honey, cinnamon and zest. Pour over the dry ingredients and mix with well.

4. Spread the granola mixture evenly on the baking sheet and in an even layer. Bake 22 to 25 minutes, or until golden brown. Let cool completely.

5. Store in an airtight container one week or in the freezer for 3 months.t

QUINOA MINESTRONE Serves: 4-6 Prep time: 10 min Cook time: 30 min Total time : 40 minutes

Ingredients

2 tablespoons olive oil 1 large onion, diced 3 celery stalks, diced 3 carrots, diced 3 garlic cloves, minced 2 cups string green beans, cut into 1/2-inch pieces 2 medium zucchini, diced 2 cans (14oz/398mL) diced tomatoes 1 carton (900mL) low sodium chicken or vegetable broth 2 cups water 1 teaspoons kosher salt 2-inch rind Parmesan cheese 1 Bay leaf 1 can (19oz/540mL) Romano or cannellini beans, drained and rinsed 1/3 cup dry quinoa 10 leaves fresh basil, chopped

Directions

1. In a large and heavy pot, heat the oil over medium heat. Add the onion, celery, carrot and saute until softened, about 5 minutes.

Add the garlic, green beans, zucchini and saute 3 minutes more.

2. Add the tomatoes, broth, water, salt, parmesan rind and bay leaf and bring to a boil. Once boiling, reduce to a gentle simmer and let cook, 15 minutes.

3. Add the canned beans, the quinoa and basil and cook 15 minutes longer, until the quinoa has bloomed.

4. Adjust the seasoning to taste and serve.t

Recipes provided by Registered Dietitian Vanessa Perrone, MSc, RD of www.MotiveNutrition.Com

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 10:20 AM Page 10

Vitamin D3 in One Drop Making sure everyone in your family gets their daily dose of vitamin D3 has never been easier. Just one drop of Carlson Super Daily D3 delivers the health benefits of vitamin D in a 1,000 IU (25 mcg) dose for adults and a 400 IU (10 mcg) dose for babies and kids. A single, unflavored drop can be placed in food or a drink, or can be taken from a spoon. It’s also easy to use with breastfed infants. Vitamin D3 helps in the development and maintenance of bones and teeth, and in the absorption of calcium and phosphorus.

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 10:20 AM Page 11

Vitamin D, Are You Getting Enough?

As we leave the long days of summer, many people living in northern latitudes risk having insufficient vitamin D levels.

By Jolie Root, LPN, LNC

Hardly a day goes by without a new study revealing one of the many benefits of vitamin D. While our bodies do manufacture vitamin D on exposure to sunshine, the levels in some northern countries like Canada during the autumn and winter months are too weak to maintain healthy levels.

Wearing sunscreen blocks much of the vitamin D that we derive from the sun in warmer months, so during spring and summer dietary supplements are quite possibly also the safest way to boost one’s level of vitamin D.

Cutting edge nutrition research soundly supports maintaining adequate levels.

Deficiency of the sunshine vitamin may cause or worsen bone issues such as osteopenia and osteoporosis. Low levels are linked to both muscle weakness, risk of falls and bone fractures.

It is fully understood that vitamin D is critical to the health of our bones and teeth.

Vitamin D, together with other nutrients and hormones in your body, support healthy bone renewal. Never forget that your bone health is dependent on a dynamic process of remodeling. Most people think of calcium when they think of strong bones. But vitamin D is crucial for healthy bones as well. When vitamin D levels are deficient, the result is rickets in children and osteomalacia or

osteoporosis, meaning soft or porous bones in adults. We must have a serum level of at least 75nmol/liter to govern the process of bone remodeling.

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

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

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

Although a consensus regarding the optimal level of serum 25(OH)D has not yet been

established, most experts define vitamin D deficiency as a 25(OH)D level of < 50 nmol/liter and vitamin D insufficiency as 5179nmol/liter. For all studied end points to date, the optimal concentration of 25(OH)D is at least 80nmol/liter.

If testing your level isnâ&#x20AC;&#x2122;t convenient, maintaining adequate levels typically requires an intake of at least 1000 IU of cholecalciferol or vitamin D3 daily for adults and 400 IU in children. t

Sources:

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

Michal L. Melamed; Paul Muntner; Erin D. Michos; Jaime Uribarri; Collin Weber; Jyotirmay Sharma; Paolo Raggi; Serum 25-Hydroxyvitamin D Levels and the Prevalence of Peripheral Arterial Disease Arteriosclerosis, Thrombosis, and Vascular Biology.

2008;28:1179

Michal L. Melamed, MD, MHS; Erin D. Michos, MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD 25Hydroxyvitamin D Levels and the Risk of Mortality in the General Population Arch Intern Med. 2008;168(15):1629-1637.

L.M. Hall, M.G. Kimlin, P.A. Aronov, B.D. Hammock, J.R. Slusser, L.R. Woodhouse, C.B. Stephensen Journal of Nutrition Vol. 140, No. 3, 542-550, March 2010 "Vitamin D Intake Needed to Maintain Target Serum 25-Hydroxyvitamin D Concentrations in Participants with Low Sun Exposure and Dark Skin Pigmentation Is Substantially Higher Than Current Recommendations"

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2018 11

FOOD

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FOOD PASSIONS

THE FLAVOURS OF AUTUMN SQUASH AND POMEGRANATE PANZANELLA WITH HERBS This version of panzanella is undeniably autumnal, with hearty slices of roasted squash, caramelized roasted red onion, juicy pops of pomegranate kernels, sage and rosemary, all dressed in a bright, balsamic vinaigrette. If you can find a persimmon, usually around at produce stands in the fall and winter, include it here for extra sweetness and juice.

Ingredients

Directions

1. Preheat oven to 400° F (200° C).

2. Arrange bread pieces in on a baking tray in a single layer, drizzle with ½ tablespoon coconut oil and toast for about 10 minutes or until its edges are golden brown. Transfer toasted bread to a plate and set aside.

Shake any remaining crumbs off the tray.

3. Cover the same tray with parchment paper. Combine squash, onion and herbs on the tray, drizzling them with the remaining 1 ½ tablespoons of coconut oil. Sprinkle with salt and pepper to taste and toss vegetables with your hands to combine and coat thoroughly. Make sure the vegetables are arranged in a single layer and roast for about 30 minutes, or until squash is soft when pricked with a knife. Lower heat to 350° F (180° C).

4. On a large platter, arrange roasted vegetables and herbs, toasted bread, pomegranate kernels and persimmon slices, if using.

5. Combine lemon juice, balsamic, apple cider vinegar and mustard until well mixed. Add olive oil and whisk until smooth. Pour the dressing over the panzanella. Serve immediately.t From Simply Vibrant by Anya Kassoff © 2018 by Anya Kassoff. Photographs © 2018 by Masha Davydova. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. 12 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

Serves 6-8

4-5 slices of crusty, whole grain bread or any bread you have on hand, torn into bite sized pieces 2 tablespoons neutral coconut oil (pg.) - melted, divided 1 small winter squash, preferably kabocha, kuri, or butternut, seeded, sliced (peeled only if using butternut) 2 large red onions, sliced lengthwise 2 rosemary sprigs, chopped 10 sage leaves Sea salt and freshly ground pepper 1 pomegranate – kernels 1 sliced Fuyu persimmon (optional) 2 tablespoons freshly squeezed lemon juice 1 tablespoon balsamic vinegar 1 tablespoon apple cider vinegar 1 teaspoon Dijon mustard ¼ cup olive oil

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CRANBERRY PEAR CRUMBLE BARS These crumble bars are my tried and true dessert recipe for autumn/winter holiday potlucks â&#x20AC;&#x201D; guaranteed to impress guests with their festive flavours. When baked, chopped pears melt into a heavenly, sweet layer on top of a simple dough base, studded with tart, bubbling and oozing pockets of cranberries, and topped with a crumble of nuts, oats and spices.

Ingredients

Powder Formula NPN 80012920

Vegetable Capsules NPN 80015598

Makes around 18 bars

Note: You can use either 2 cups oat flour or 2 cups spelt flour in place of the combination of oat flour and almond flour in the recipe.

For the Dough

1 large very ripe banana ½ cup (110 ml) neutral coconut oil (pg.) - soft, at room temperature â&#x2026;&#x201C; cup (115 g) coconut sugar, plus 1 tablespoon 12 green cardamom pods - shells removed, ground, divided 1 cup (125 g) rolled oats - ground into flour or whole/sprouted spelt flour 1 cup almond flour/meal 1 teaspoon baking powder ½ teaspoon baking soda Pinch sea salt uuu 1 cup filtered water ...recipe continued 2 tablespoons finely chopped ginger on page 37.

1 tablespoon apple cider vinegar

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 10:20 AM Page 14

BUTTER CHICKEN WITH SPICED CASHEWS Ingredients

• Requires an Instant Pot®

2 tablespoons ghee or vegetable oil 2 cups finely diced onions 1 teaspoon kosher salt 1 tablespoon minced ginger 1 tablespoon minced garlic ½ teaspoon ground turmeric 3 teaspoons Kashmiri chili powder, divided 1 teaspoon Garam Masala, store-bought 2 tablespoons tomato paste 2 tablespoons chipotle chiles in adobo sauce, puréed or finely chopped 1 cup water 1 can diced tomatoes (with juice) 2 pounds (1 kg) boneless, skinless chicken thighs, cut into 2-inch (5 cm) pieces ½ cup raw cashew pieces ¾ cup heavy or whipping (35%) cream ½ cup chopped fresh cilantro, divided

Directions

1. Using the Sauté function on High, heat the ghee in the inner pot for about 1 minute, until shimmering. Add the onions and salt; cook, stirring occasionally, for about 4 minutes, until the onions are softened. Add the ginger, garlic, turmeric, 2 teaspoons (10 mL) chili powder, garam masala and tomato paste; cook, stirring constantly, for about 1 minute, until fragrant. Stir in the chipotles in adobo sauce, water, tomatoes (with juice) and chicken.

2. Secure the lid and cook on high pressure for 8 minutes.

Meanwhile, toast the cashews in a small, dry skillet over medium heat, for 3 minutes, tossing the pan frequently, until lightly browned.

3. Transfer to a medium bowl. Add the remaining 1 teaspoon (5 mL) chili powder and toss to coat. Set aside.

4. Once the chicken is cooked, let the pressure release naturally for 10 minutes, then quick-release the remaining pressure.

5. Remove the lid. If the sauce is watery, use the Sauté function on High to simmer the mixture for 5 minutes, until the sauce is reduced to the desired consistency. Stir in the cream and 1/4 cup (60 mL) cilantro. Transfer the chicken and sauce to a serving dish, garnish with the remaining cilantro and cashews and serve.t

CARROT GINGER SOUP • Immersion blender or blender • Requires an Instant Pot®

Ingredients

3 tablespoons coconut oil or vegetable oil 1 onion, diced 1 teaspoon ground cumin 1 teaspoon ground turmeric 1 teaspoon ground coriander ½ teaspoon Kashmiri chili powder 1 tablespoon minced ginger 1 pound carrots, chopped 1 teaspoon kosher salt (approx.)

2 cups water 1 can full-fat coconut milk ½ cup fresh cilantro leaves

Directions

1. Using the Sauté function on High, heat the oil in the inner pot for about 1 minute, until shimmering.

Add the onion; cook, stirring occasionally, for about 4 minutes, until softened.

2. Add the cumin, turmeric, coriander and chili powder; stir to coat the onions in the spices. Add the ginger and cook, stirring, for 1 minute. Add the carrots, salt and water; stir to combine.

3. Secure the lid and cook on high pressure for 10 minutes. Once the cooking is complete, let the pressure release naturally for 5 minutes, then quick-release the remaining pressure. uuu

14 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

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4. Remove the lid and let the soup cool slightly. Purée the soup with an immersion blender or, working in batches, transfer to a blender and blend on high speed until smooth. Return the soup to the inner pot and stir in the coconut milk. Taste and add more salt, if needed. Garnish with cilantro; serve.t

Courtesy of The Complete Indian Instant Pot® Cookbook by Chandra Ram © 2018 www.robertrose.ca Reprinted with permission. Available where books are sold.Photo credit: Galdones Photography

PUMPKIN SPICE SMOOTHIE WITH OMEGA 3 NUTRACLEANSE

• GROUND FLAXSEED • PSYLLIUM HUSK • DANDELION ROOT POWDER • FENUGREEK SEED POWDER • BURDOCK ROOT POWDER

If you’re looking for a taste of fall, we have just the smoothie for you. Healthy, colourful, bursting with flavour, this autumn-inspired pumpkin spice smoothie is both delicious and nutritious.

• LOWER

CHOLESTEROL

• MAINTAIN

A HEALTHIER BODY WEIGHT

• MAY HELP ALLEVIATE

IBS SYMPTOMS

• HEALTHIER DIGESTIVE

MICROBIOME

Ingredients

1/2 cup canned pumpkin 1/2 frozen banana 3/4 cup cashew milk 2 tablespoons vanilla protein powder 2 tablespoons Omega 3 Nutracleanse 1 teaspoon cinnamon 1/2 teaspoon pumpkin pie spice Pinch of ground ginger

Directions

VERY HIGH IN

RICHE EN

FIBRES

CONTAINS

SOURCE OF

CONTIENT 4g DE PROTÉINES

D’OMEGA

4g OF PROTEIN PER SERVING

FIBRE

NON GMO

PAR PORTION

OMEGA

3+6 SOURCE

VEGAN VEGÉTALIEN

Combine all ingredients together in blender and blend until smooth. Enjoy immediately!t Recipe courtesy of NutraCleanse®.

Visit: www.Omega3NutraCleanse.com

NUTRACLEANSE NEW LOOK, SAME

ALL-NATURAL PRODUCT

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2018 15

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Pranayama for Stress

YOGA

In yoga philosophy, the techniques used in practice are asana, the physical postures; pranayama, the breathing techniques; and meditation, the mental and spiritual aspects of the practice.

By Emily Longfellow, co-author of “Vimana Yoga, An In-Depth Guide For Students And Teachers” What’s interesting about the breath in the format of yoga is how it relates us to the present moment. Your breath is regulated by the

Emily Longfellow is co-founder of Vimana Yoga and owner of The Vimana House studio in Basalt, Colo. Emily started teaching yoga in 1996 after completing a 500 hour yoga teacher training from the Yoga College of India. She and her partner opened the first yoga studios in Aspen, Basalt, and Glenwood Springs, Colo. Emily is an Experienced Registered Yoga Teacher (E-RYT) and holds a 500hour Yoga Alliance certification through ParaYoga. To train with her visit: www.vimanayoga.com

autonomic nervous system, it is involuntary.

Prana, or life energy, rides on the breath. When we breathe in, we take in prana. So, as life happens and we react, having some pranic awareness and intelligence can be invaluable. For example, when we get upset, we tend to mouth breathe, our nose plugs up and we lose our ability to settle down. As you start breathing slowly again, typically through the nose, that resolves. If you haven’t noticed this before it is an interesting experiment.

On a recent family trip my uncle he asked me about alternate nostril breathing. He could see that I was curious where he had picked up the term, and as I probed I was pleasantly surprised to learn he knew the correct techniques.

Interestingly, he didn’t learn the exercise from his yoga teacher, he learned it from his cardiologist!

This confirmed for me how the less physical aspects of the practice are becoming more mainstream, and now these ancient techniques are being applied alongside Western medicine.

A Pranayama Breathing Technique: Alternate Nostril Breathing

Being able to navigate life changes with emotional, pranic intelligence can be the key to lasting health. I didn’t learn these breathing techniques from a cardiologist, I learned them from my teachers over the last 20 years. Because we had fewer “mainstream” sources, the protocol then was to seek a teacher in order to understand and maximize these benefits. Even though we learned from living teachers, I was still curious about how consistent the techniques were across the board. I found in my studies that there was very little delineation, and much like the instructions in the Vimana Yoga book, one can access them with ease.

If you are interested in learning more about the clinical studies regarding breathe and breathing exercises, many great resources can be found at the Himalayan Institute of the U.S. and India.

This is where the renowned Swami Rama, and now Pandit Rajmani Tigunait, pioneered pranic science. Inspired by this foundation you will see that Vimana techniques join many exercises creating an expansive experience to support the practitioner in finding balance, and breath, in a demanding world.

• Sit comfortably with a straight spine. Close your eyes.

• Relax your left hand in your lap.

• Raise your hand and lightly rest your pointer finger and middle finger between your eyebrows.

• Using your ring finger, close the left nostril and inhale deeply through the right nostril.

• At the end of the inhale, release your ring finger and use your thumb to close the right nostril. Exhale thoroughly through the left nostril.

• Keeping the thumb in place, inhale fully through the left nostril.

• Close the left nostril again using the ring finger and exhale through the right one.

• Begin the cycle again by closing your left nostril and inhaling through the right.

• Continue alternating in this manner for 3-5 minutes, striving for a full and complete breath on both the inhalation and exhalation cycles.

• End the practice with an exhale on the left side. t 16 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

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Seeing Life More Clearly with Age Aging is inevitable. The beauty is over time we can gain a greater perspective on life. But, when it comes to eye health can the food choices we make also help us see more clearly?

By Mercedes Kay Gold

SIGHT AND VISION There is no way to stop Father Time, but perhaps we can slow the hands of the clock.

The link between aging and eyesight health comes to light for many with the eventualization of needing reading glasses. Dry eyes, cataracts, age-related macular degeneration (AMD) and glaucoma are all also possible as we get older.

It’s never too early or too late to improve eye health.

Mercedes Kay Gold is a personal trainer, graduating with honours in the Fitness Leadership program from Seneca College. She is also a certified nutritional practitioner, graduating from the Institute of Holistic Nutrition in Toronto.

Mercedes is also certified as a Fitness Nutritionist with ISSA. Mercedes Gold currently resides in Toronto bringing holistic health to clients and spending time with her sons. www.mercedeskaygold.com Twitter @mkgfitness Instagram @mercedeskaygoldfitness Facebook: Mercedes Gold

Taking a Closer Look at the Menu

Bifocals or not yet, take a closer look at the menu for long-term eye health. Healthy menu planning should provide a plethora of nutrient dense fruits and vegetables to support the eyes for life.

Carrots and Kale for Vision Health

Take a cue from color. Three top food sources are bold, bright and ultimately rich in minerals and vitamins while abundant in antioxidants. The bright green of kale and brilliant orange of carrots light up the produce aisle with both colour and plenty of phytonutrients. Both vegetables are rich in light-absorbing pigments called carotenoids. Although there are more than six-hundred identified carotenoids, beta-carotene, lutein and zeaxanthin are linked to eyesight support.

18 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

Carrots’ intense orange hue highlights their high beta-carotene content, which the body then converts into usable vitamin A. Carrots also help sharpen eyesight due to a form of vitamin A called retinal, which is also found in the retinas of your eyes. Don’t be fooled by the colour green in kale, it’s also high in beta-carotene. The yellow and orange are simply masked to the naked eye due to scads of chlorophyll.

Both kale and carrots contain lutein, an antioxidant, receiving regular press as an exceptional eye booster. The macular region of the eye is actually yellow in color due to several carotenoids, one being lutein.

Aging causes the macular layer to thin, resulting in age-related macular degeneration and ultimately can lead to blindness. Lutein rich, leafy greens, such as kale can help rebuild the macular layer. Whether you steam or juice, swap for lettuce in a salad or make kale chips, all are exceptional for eyes.

Carrots are high fiber, and with just 50 calories in a cupful they make for a splendid snack on-the-go. With cooler winter days ahead, carrots are a great add-on to soups and stews.

Juicing junkies are on the right path, as one 250 ml cup of energy-producing carrot juice contains almost 5 times (25,000 IU) RDA for Vitamin A.

Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 3:04 PM Page 19

Garden greats are not limited to bunny favorites. Blueberries are also mini potent powerhouses of antioxidants helping neutralize unstable particles referred to as free radicals. Vitamin C rich blueberries may protect against the development of age related eye conditions. Blueberries also contain lutein. To recap, lutein is a natural compound related to vitamin A, promoting healthy night vision and preventing macular degeneration.

lus p LUTEIN

Helping Supplements in Sight

Mother Nature provides a bounty to fill our shopping basket, but not all are fridge favorites. Sometimes, supplementing is essential for eye health.

Bilberry is a nutrient rich relative of the blueberry and huckleberry. It looks quite similar on the outside but the pulp is a different story. Blueberries are light green while bilberries are rich red or purple. A long time favorite of health practitioners, bilberry helps support eye conditions, such as cataract disorders of the retina. Bilberry may also help improve vision in lower light environments. Bilberry may help slow the progression of eye disorders due to key antioxidant, anthocyanosides. Stay tuned, as bilberry jam is also slowly finding it’s way to the breakfast table.

START PROTECTING YOUR VISION WITH LUTEIN plus

Lutein, another favorite, is a carotenoid vitamin related to beta-carotene and vitamin A. Lutein is found as a color pigment in the human eye, functioning as a light filter while also helping guard eyes from sunlight damage. Lutein offers protection against macular degeneration, also helping reduce the risk of cataract formation. Adding 20 to 40 mcg of lutein daily may help slow aging of eyes. Keep in mind it’s best absorbed with a highfat meal.

Last but not least, keep eye sight keen with vitamin A. Naturally, vitamin A comes in two forms. Preformed A or retinol comes from animal sources such as liver, fish liver oil, egg yolks and milk products. Provitamin A or beta-carotene is found in a wide variety of yellow and orange vegetables and fruits, as well as leafy greens. Various health conditions such as low thyroid or diabetes impact the conversion process; so, supplementing may be able essential. Vitamin A is needed for the formation of rhodopsin to maintain night vision. It also addresses dry eyes, helps eyes adjust from bright light to darkness and maintains health of the cornea.

Eyesight connects us to life on many levels. Life is too beautiful to miss a single moment. Being pro-active with eye health and helping prevent age-related eye concerns means making health conscious choices. It’s easy to incorporate eye boosting brightly colored farm fresh foods and maybe a supplement or two into any protocol to help promote healthy eye sight.t

Sources:

1) Grando F, Olmedilla B, Blanco I. Nutritional and clinical relevance of lutein in human health. British Journal of Nutrition 2003;90:00347-502.

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4 “

FIT FOR LIFE

Key Longevity Exercises

By Kathleen Trotter, MS (Exercise Science), BA (Honours)

My “longevity motto” is “quality above all else.”

I don’t simply want to live longer, I want myself and everyone around me to live “better,” to have independent, active and quality years!

”

The key to quality? Make squats, balance exercises, multi-directional motions and intervals “non-negotiables.”

1) Squats

My tagline is “squatting is life.” Think about it, we squat innumerable times every day. You squat to go to the bathroom, to sit down and get up, to get in and out of the car, and even to sit down into bed. It is almost impossible to function if you can't squat.

Tips on squatting: Start with your feet hip-distance apart.

Bend at your knees, hips and ankles so that you sit backwards — as if you were sitting in a chair. As you sit, imagine your sit bones widening at the back. Watch your knees — make sure they track over your middle toes. Engage your bum and core to stand up. Note. The squat is, in my opinion, the most fundamental strength exercise, but really strength exercises in general should be non-negotiable. Strength training increases lean muscle mass, helps to decrease the risk of osteoporosis, maintains the integrity of joints and mitigates decreases in bone and muscle mass. Don't just squat. Incorporate a range of multi-joint functional exercises; try deadlifts and rows.

2) Single-leg Exercises

Walking and running require single-leg stability. Since walking is key for functional fitness and independence, to avoid injury I suggest training your muscles to support your body on one leg. Single-leg exercises train the body to balance, dissipate forces and provide feedback to the brain about the body's position in space.

Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 9:55 AM Page 23

Try standing on one leg. Once that is easy, close your eyes and/or do a single-leg hinge: stand on your right leg, chest out. Hinge forward, keeping your back flat.

Keep your left hip down toward the floor as you hinge your chest forward. Use your right bum muscles to stand up. Repeat five or more times. Switch legs.

3) Multi-Directional Strength and Mobility Exercises

We are not robots, but with age our bodies often start to feel stiff. The body becomes less subtle; we lose the ability to easily rotate, bend, step or lean sideways, and react with multi-directional movements. This lack of agility not only feels terrible, but it can contribute to injuries from doing simple tasks like rotating to get something from the backseat or reaching for something awkwardly placed. The solution? Try activities such as yoga, stretching, dancing, sports that require multidirectional motion, like tennis, and/or multi-direction strength exercises, such as side lunges.

“

Regardless of age, embrace the "today not tomorrow" message.

Your body will not maintain its current strength, stamina and mobility without conscious effort.

”

Kathleen Trotter holds an M.Sc. in Exercise Science from the University of Toronto and a nutrition diploma from the Canadian School of Natural Nutrition, and she is a C.H.E.K. Level 3 trainer, a Level 2 Fascial Stretch Therapist, and a certified Pilates Equipment Specialist.

Kathleen’s recent highlights include being named one of Canada’s most influential fitness professionals. Her second book “Your Fittest Future Self” is slotted for release in January 2019.

4) Cardio

Interval training improves cardiovascular health, places a high metabolic demand on the body, burns lots of calories in a short amount of time, produces a high EPOC (post-workout calorie burn), increases mitochondrial growth (mitochondria help to burn fat) and helps improve one's fitness level.

On any cardio machine try rolling intervals: once warmed up, alternate one minute easy, one minute moderate, and one minute hard for nine to 15 minutes.

Alternatively, try jumping rope or high-intensity bodyweight cardio exercises such as burpees or jumping jacks.

The main take-away is this, don’t put off for tomorrow what you can do today! Too many of us take our bodies for granted. We assume we will be able to effortlessly do tomorrow what we can do today, or we see our bodies as they were 10 years ago rather than how they are now.

Like it or not, bodies change with time. With age, our muscle and bone mass, metabolism, mobility, stamina and strength naturally decrease, unless we make a conscious effort to mitigate the changes. Your future self will be less sore, stiff and prone to injury and poor posture — and instead be healthier and happier — if you start an appropriate exercise routine now!

Regardless of age, embrace the "today not tomorrow" message. Your body will not maintain its current strength, stamina and mobility without conscious effort.

If you like other forms of exercise, by all means do what you love; but make sure you also including these "nonnegotiables," starting today!t

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2018 23

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FIT FOR LIFE

Training for Injury Prevention

By Noel Miller

Strong muscles keep you balanced, mobile, lessen your chance of injury, and keep bones healthy.

MObILITY & FLExIbILITY FOR STRENgTH

All truth be told strength is just the tip of the iceberg for fitness. Here is what is hiding under the water.

We talk about strength like it is one thing alone but what we really need to consider are the prerequisites. To gain strength you first need to develop mobility and flexibility. These two things are the main restrictions of strength and if you have a limitation in either you will not be able to access your full strength capability.

Noel Miller is the founder of Design Fitness in Toronto.

He has over a decade of experience in the healthcare field in areas including massage therapy, chiropractic, physiotherapy, sports coaching, athletic development, athletic therapy, sensitivity training, and leadership development.

Noelâ&#x20AC;&#x2122;s Certification and Education includes: an Advanced Diploma in Exercise Prescription, CSEP-CPT, Jumpstart Muscle Activation, CAM HD, ELDOA 1, Joint Mobilization technique, Myofascial Release, Hormones and Exercise, IMM certificated, and acupressure technique.

Visit: designfitness.ca.

There is also another prerequisite to strength.

Endurance. Think of this as the communication and education that the muscles need to be able to create for the safe execution of strength-based movements. When you have worked on these skills you will have now earned the ability to do strength training exercises. Skipping these steps creates an unstable version of exercise and will strongly increase your chance of injury.

Safety should be the top priority. The body is the number one feedback system we have for safety. If something does not feel right your body is telling you to pay attention. If the next day you feel pain in any of your joints your body is trying to tell you something. If you get frustrated because it feels like the exercise is not working like it should, your body is also telling you something. All of these are signs that you need assistance before proceeding any further.

When it's time to exercise there are two ways to go about it and I would include both as they have great benefits. Functional strength training (activities such as squats, lunges, core exercises etc.), and traditional exercises (leg press, bench

24 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

press, seated rows, leg raises and so on).

Regardless of which exercises you choose, the general rule is that you will be doing 8-10 repetitions of the movement and in the last few reps you should feel like you are working hard. For maximum strength training you should be pushing the muscles to their maximum ability. Just getting started? Have a professional create the program for you and work alongside you for executing the program, until you are confident enough to do it by yourself.

My final tip: the cost of working a muscle is always tightness; so, always include stretching because injuries are caused by tightness.

Please note all exercises are general and can vary drastically depending on individual health concerns or mechanics. If you feel pain or if something does not feel right to you please discontinue and seek further guidance.

Getting Started Lunges

Targeted muscles: front and back of upper leg, back of lower leg, core

Instructions: Take one big step forward with the right foot.

Slowly bend your knees making sure the front knee does not go over your toes. Hold for at least 3 seconds if possible. Step the feet together. Repeat starting with the left foot.

Tips for form and technique: The feet should be slightly staggered. Both knees should be roughly at a 90 degree angle. Make sure you feel balanced, with your weight evenly distributed. t

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Curl Ups

Targeted muscles: abs and core

Instructions: Laying on your back on a mat slowly tighten your core and start to lift your upper and lower body up off the mat. Only go as high as you can. Hold for approximately 3 seconds with control. Slowly return to starting position.

Tips for form and technique: Similar to a crunch but no momentum is used.

Push Ups

Targeted muscles: chest area, back of upper arms, core

Instructions: Make sure your elbows line up with your shoulders. Slowly lower your body towards the ground. Elbows should line up over top of your wrists. Stop before you chest hits the ground and push up keeping your core engaged.

Tips for form and technique: Your core should be engaged, this should stop any strain from going into your lower back. Pay attention to your form to ensure that the proper muscles are activated .

For a modification you may use a wall or bench to perform the exercise until you build your strength up.

One Leg Balance

Targeted muscles: ankle stabilizers, back of lower legs, core

Instructions: Start close to a wall or have something to hold on to for balance support. Keeping your weight balanced on one leg slowly lift the opposite leg.

Hold this position for about 30 seconds without having to hold on to the wall or put your leg down. The supporting leg should only have a slight bend in it at all times.

Switch legs and repeat.

Tips for form and technique: Take notice of how much your ankle is moving and the rest of your body as well.

Keep all movement to a minimum. One leg is normally stronger than the other so keep working on both until they are equally as strong. t

Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 9:55 AM Page 26

Pain’s Anatomy Buddhist philosophy posits that pain is inevitable, but suffering is optional. Suffering is a state of the mind. Understanding the anatomical cause of your pain can help you cater your diet, lifestyle and supplement routines to minimize unneeded pain and maximize a life fully lived.

By Cassie Irwin, BA (Hons.), CBP

Nociceptive Pain

Cassie Irwin, BA (Hons.), CBP believes in cultivating limitless health for you to live in the fullest expression of yourself. As a Certified Bowen Practitioner, Cassie uses this gentle physical therapy to reduce pain, promote relaxation and improve wellbeing. She is also a Naturopathic Medical Intern at the Robert Schad Naturopathic Clinic in Toronto. Get to know Cassie at www.cassieirwin.ca and follow her musings on Instagram @cassie.irwin

Within the layers of your skin and muscles are nerve cells called “nociceptors,” whose sole purpose is to register potential threats to your body. These threats come in the form of inflammation, chemical buildup, and physical trauma such as injury. The brain receives this information, and then sends us the message of pain to deter us from the activity or situation that caused the threat, such as stepping on a nail. This physiological process is helpful to avoid further harm, but when pain becomes chronic, it can cause more suffering than benefit.

Inflammation around joints, as in rheumatoid arthritis, is a form of nociceptive pain. Rheumatoid arthritis can benefit from an antiinflammatory diet, low in grains, dairy, sugar and nightshade vegetables such as bell peppers and eggplant, but high in most other vegetables and healthy fats such as fish and avocado.

Incorporating anti-inflammatory supplements such as fish oil and curcumin can also be helpful. One 2017 study found improvements in subjective reports of pain among rheumatoid arthritis patients taking curcumin (Amalraj, 2017).

Osteoarthritis is also considered a form of nociceptive pain, and it 26 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

STOP PAIN AT THE SOuRCE too can benefit from antiinflammatory herbs. Boswellia is a herb that has been studied for osteoarthritis of the knee, and in a 2008 trial it was shown to reduce pain and improve physical functioning by reducing the degradation of joint cartilage (Sengupta, 2008). Even more, combining boswellia with curcumin shows a greater benefit than curcumin alone in regard to joint pain, morning stiffness and physical function, according to a new study (Haroyan, 2018). This suggests that taking a supplement that combines turmeric (the source of curcumin) and boswellia, may have a greater effect than taking turmeric alone.

Neuropathic Pain

Neuropathic pain arises from damage to the nerves in particular.

Physical disruptions such as fixated joints in the spine or tight musculature can impinge nerves and cause tingling, burning or pain. Thoracic Outlet Syndrome is a common example, wherein tight muscles in the neck impinge on the brachial plexus and cause pain and tingling in the arms and upper body. Likewise, sciatica occurs due to a herniated disc in the spine, compressing on the sciatic nerve and radiating pain down the back of the leg. These physical causes of neuropathic pain are

most often soothed through physical modalities such as chiropractic, massage, acupuncture and Bowen therapy.

Diabetic neuropathy is another example of neuropathic pain, which arises due to ongoing nerve damage from high blood glucose.

A 2018 study found that the methylcobalamin form of vitamin B12 and alpha-lipoid acid (ALA) are beneficial in the treatment of diabetic neuropathy (Han, 2018).

Complying to medications, eating a balanced diet high in fibre and vegetables, and exercising regularly all improve outcomes in diabetic patients.

Visceral Pain

Unlike the nociceptive pain you can point to, like a puncture wound from stepping barefoot on a nail, visceral pain is felt in a general rather than a specific area.

This can be caused by a dysfunction deep within the organs, in which the pain is radiated to a superficial location on the body. One of the most widely-known examples is the pain radiated to the left arm and jaw during a heart attack. This symptom, either alone or accompanied by shortness of breath, sweating and/or anxiety, warrants a visit to the ER. Likewise, pain in the lower

Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 9:55 AM Page 27

abdomen may indicate appendicitis, which also requires urgent medical care. Vaginal bleeding and intense low abdominal pain may indicate ectopic pregnancy and warrants emergent care at the ER.

Not all visceral pain is emergent, however, and is common in myriad conditions ranging from functional dyspepsia (indigestion) to menstrual cramping. These conditions and many others can be improved with diet and supplement recommendations made specifically for you by your naturopathic doctor or other healthcare provider.

Vascular Pain

This pain is associated with the cardiovascular system and is caused by the narrowing of blood vessels from insufficient blood supply to an area. Symptoms can include edema, cold hands and feet, and discoloured skin. This commonly occurs from longstanding atherosclerosis and/or cardiovascular disease, which has progressed to peripheral vascular disease. Regular exercise 3-4 times per week can improve blood flow to the extremities, providing fresh oxygen and nutrients. Adopting a Mediterranean diet rich in fish, vegetables, extra-virgin olive oil, and low in meats and grains, has been shown to improve cardiovascular health. And who doesn’t want to live like they’re in the Mediterranean?

Resources:

Amalraj, A., Varma, K., Jacob, J., et al. A Novel Highly Bioavailable Curcumin Formulation Improves Symptoms and Diagnostic Indicators in Rheumatoid Arthritis Patients: A Randomized, Double-Blind, PlaceboControlled, Two-Dose, Three-Arm, and Parallel-Group Study. J Med Food.

2017 Oct;20(10):1022-1030. doi: 10.1089/jmf.2017.3930. Epub 2017 Aug 29.

Han, Y., Wang, M., Shen, J., et al. Differential efficacy of methylcobalamin and alpha-lipoic acid treatment on symptoms of diabetic peripheral neuropathy. Minerva Endocrinol. 2018 Mar;43(1):11-18. doi: 10.23736/S0391-1977.

Haroyan, A., Mukuchyan, V., Mkrtchyan, N., et al. Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. BMC Complement Altern Med. 2018 Jan 9;18(1):7. doi: 10.1186/s12906-0172062-z.

Sengupta, K., Alluri, KV., Satish, AR., et al. A double blind, randomized, placebo controlled study of the efficacy and safety of 5-Loxin for treatment of osteoarthritis of the knee. Arthritis Res Ther. 2008;10(4):R85. doi: 10.1186/ar2461. Epub 2008 Jul 30.

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Nature’s Flu Fighter

ASK THE EXPERT

Many times a year patients will seek naturopathic treatment advice because their symptoms or their children’s cause school to be missed, work to be cancelled, and social occasions to be turned down. The most common culprits? Cold and flu.

By Nahida Jamal, ND, BHSc

While a good night’s sleep, proper nutrition and down time are your body’s first line of defense, another piece of advice I give to help prevent and treat infections is a stabilized bioactive allicin garlic supplement called Allimax. The aim being to help keep the whole family healthy all year long with nature’s antibiotic.

Why it Works

Nahida Jamal, BHSc, ND is part of the team at Trinity Health Clinic, located in North York / Toronto.

When fresh garlic is cut or crushed, a sulphur compound, allicin, combines with an enzyme, allinase and a chemical reaction starts. The first compound that is formed is allicin. It is the allicin that, in total or in part, is responsible for the antifungal, antiviral and antibacterial properties attributed to garlic. Allicinsensitive viruses are: the human cytomegalovirus, influenza B, herpes simplex virus type 1, herpes simplex virus type 2, parainfluenza virus type 3, vaccinia virus, vesicular stomatitis virus, and human rhinovirus type 2.

28 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

Allicin-Stable Technology

With resistance to antibiotics on the rise, some researchers have turned to allicin-stable products and, in the past several years, clinical reports showing efficacy against the superbug, MRSA (Methicillin Resistant Staphylococcus Aureus) have been published. MRSA is a nasty bacterium, forever changing its structure and developing resistance to many pharmaceutical antibiotics.

In 2004, a study reported in the British Journal of Biomedical Science showed that stabilized allicin killed 30 strains of MRSA. Also, three cured case histories of patients having MRSA, were delivered at the American Society of Microbiology, Atlanta, USA, and the European Congress on Clinical Microbiology, Chemotherapy and Infectious Diseases, at Copenhagen, Denmark, in 2005.

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Allimax was the first of its kind to conduct a double blind study on the use of just 1 capsule a day to prevent the common cold virus.

Research conducted by The Garlic Centre*, based on a 90 day trial of 144 volunteers, conclusively demonstrated that allicin, garlic’s crucial active ingredient, will provide invaluable protection against this destructive and irritating virus. The placebo group suffered 65 colds while the active group suffered only 24 colds. The most interesting results of the study found that the severity, duration and symptoms lasted an average of 5.5 days for the placebo group and 1.5 for the active group. Allimax has the potential to assist the immune system in a number of different ways, stimulating immune cells, killing pathogens and detoxifying carcinogens.

Fascinating History

It is thought that garlic originated in the Kirgiz desert in Siberia around 7000 years ago. It was imported into ancient Egypt to feed the slaves who built the pyramids and to keep them fit, healthy and free from infections – a fact that was inscribed on the Great Pyramid of Cheops in 3000 B.C. The Egyptian ‘Ebers Codex’ papyrus from 1500 B.C. was also found recommending garlic as a cure for 22 different medical conditions including: heart problems, headaches, bites, worms and tumors. In fact, the only slave revolt in Egypt was by labourers over a lack of garlic when the Nile flooded the garlic fields. Since that time garlic has played an important part in almost every civilization across the globe.

In ancient Greece, garlic was consumed in large quantities to improve circulation and build strength. The first Olympian athletes consumed vast quantities before a competition to build stamina and keep free from illness. Dioscorides a Greek physician, pharmacologist and botanist and author of a five-volume encyclopedia about medicine, wrote in 80 A.D. of garlic’s ability to “clear the arteries” and was held in esteem as the founder of the modern pharmacy. He dispensed garlic to treat rabid dog bites, snake bites, infections, bronchitis and cough.

In 1665 A.D. the London College of Physicians recommended garlic for the Great Plague while at the same time, leading English physician, Sydenham, used garlic in Africa for typhoid fever and cholera. In 1942, during WWII, penicillin and other sulfa drugs were scarce and garlic was used as an antiseptic to disinfect battle wounds, prevent gangrene and cure dysentery. In traditional Chinese Medicine garlic is the mainstay for many common ailments.

In the last 50 years an enormous amount of research has been published all over the world to confirm the many beneficial properties of garlic and the components that are generated when garlic is cut, crushed, cooked or processed.

The fact that stabilized bioactive allicin can have an antifungal, antibacterial and antiviral benefits means that there are so many uses available for this product. Allimax has shown proven results in the treatment of cold sores, warts, fungal nails and candida.t

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Healthy Habits that Could Add a Decade to Your Life

By Rosanna Lee, RD, MS, MHSc, PHEc.

Can healthy habits actually add years to your life? Yes, says a recent Harvard study.

HEALTHY CHOICES, ONE AT A TIME

A recent study from the Harvard T.H. Chan School of Public Health found that adults who adopted certain lifestyle behaviours could have better life expectancy down the road.

The Healthy Habits that Make the Most Difference

The researchers in the prospective cohort study1 identified 5 low-risk lifestyle factors believed to promote longevity: Rosanna Lee is a Canadian and UStrained Registered Dietitian currently practicing in the Greater Toronto Area. Her diverse interests include community nutrition education, public health advocacy and research.

Rosanna has worked alongside Global News, Huffington Post, Healthy Directions Magazine, Healthy Living Magazine and the Toronto Vegetarian Association.

At present, Rosanna is actively involved with several social enterprise start-ups that promote empowered and healthier communities.

• • • • •

Having a high diet quality Never smoking Not drinking too much alcohol Being physically active Not being overweight or obese

The findings primarily centered around US adults aged 30 - 75 years of age and analyzed 2013 - 2014 NHANES (National Health and Nutrition Examination Survey) data and the WONDER data from the US Centers for Disease Control and Prevention. The two databases were measured against criteria borrowed from the Nurses’ Health Study (1980 - 2014) and the Health Professionals Follow-up Study (1986 – 2014). The criteria were then used to analyze the distribution of individual lifestyle scores and the age-specific death rates of Americans. After 34 years of follow-up with the study’s 123,219 participants the researchers concluded that each lifestyle factor was independently correlated with a reduction in the risk for premature death, and a reduction in the risk of death from cancer and from cardiovascular disease.

30 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

Researchers also estimated that if participants had adopted all 5 healthy lifestyle factors, there would be a 61% reduction in the overall death rates, a 52% reduction in death rates from cancer, and a 72% reduction in death rates from cardiovascular disease.

The Increase in Expected Lifespan

The study further projected that if the general US population adopted all 5 healthy behaviours, their average life expectancy at 50 years of age compared to those who did not adopt these behaviours would be:

• 14 years longer for women • 12.2 years longer for men

Although these are significant findings, it is important to highlight that very few participants exhibited all 5 healthy habits. Only 1.3% of the women and 1.7% of men in this study met all 5 criteria. These numbers reflect a kind of reality when it comes to healthy lifestyle behaviours over a long period of time – the fact that engaging in multiple healthy behaviours can be difficult to start and even harder to maintain, especially when we’re talking about decades worth of commitment.

Yet, it’s not to discourage you to start your health journey. Rather, it is a reminder that our end goal in health – whether it be achieving greater fitness, or eating more vegetables in each meal – doesn’t just happen overnight. We need to incrementally work on these goals. With the proper guidance from dietitians you can set realistic and measurable goals over time to achieve better health and consistency.

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Much of the study’s findings echo what we already know and what we often hear from healthcare professionals when it comes to staying healthy and living longer. While these results may be strong and convincing, it is also imperative that we don’t overdo it by going to the extreme or tackling too many changes all at once – this could set you up for failure. The most common mistakes people make when they read studies like this is they take the criteria and measure themselves against it.

Often people make changes with the best of intentions only to fall short because their methods and goals are unrealistic and perhaps misguided.

Making a health-related change in your life is a big deal – you need to be ready, committed, and have a plan with supports in place should you stumble along the way. This study spanned a course of over 30 years, so it carries considerable weight and significance to our new-found knowledge. However, we must take these findings with a grain of salt. Being healthy is more than merely adopting these 5 lifestyle factors. We must remember that health is the sum of all parts, and there are a lot of parts involved in staying healthy and living longer.

The World Health Organization puts this into perspective by defining health as “the state of complete physical, mental, social well-being and not merely the absence of disease or infirmity” (2018). Adopting these 5 key lifestyle factors is not a bad place to begin, but we cannot forget other considerations that may contribute to our overall health picture - these may include socio-economic status, genetics, air quality, mental health, and even social support. If you’re not sure where to begin, connect with your local dietitian to get started! t Footnotes

1) A cohort study is one that looks at a group of people or study participants and follows them over a period of time to see how their exposures affect their outcomes.

2) High diet quality was evaluated by using the Alternate Health Eating Index (AHEI), which gave participants a score based on how well their food intakes met the 2015-2020 Dietary Guidelines for Americans. Higher scores were given to those with higher intakes of vegetables, fruits, nuts, whole grains, polyunsaturated fatty acids, and omega-3 fatty acids. The scores also factored participants’ intakes of red and processed meats, sugar-sweetened beverages and trans-fats and salt.

3) This was classified as having moderate alcohol intake between 0.5 – 2 units a day for women, and 0.5 – 3 units a day for men. One unit of alcohol is approximately equivalent to 25 mL of spirits, 550 mL of beer, 550 mL of cider, or 174 mL of wine.

4) Being physically active was defined as having at least 30 minutes or more of moderate to vigorous physical activity per day.

5) Not being overweight or obese was defined as those participants not exceeding a body mass index (BMI) of 24.9 kg/m2. Higher scores were given to participants who had a BMI in the range of 18.5 - 24.9 kg/m2.

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 9:55 AM Page 33

The Thyroid gland & Your Sex Life

By Eldon Dahl, ND

Most of us don’t think too much about our thyroid, and pay little attention to its health, in the belief that as long as we use iodized salt it will be just fine. Big mistake: when ignored, this “Master and Commander” gland can quickly turn and cause a lot of unpleasant effects.

The importance of the thyroid gland cannot be overestimated. The thyroid gland surrounds the windpipe at the base of the neck, and it produces a number of hormones, primarily thyroxine (T4). Thyroxine is essential to sexuality in women, providing a glandular link between the brain and the organs of reproduction and when out of balance it can have serious consequences with your sex life. The other principal thyroid hormone is calcitonin, which inhibits the release of calcium from bone and plays a central role in maintaining both calcium balance and strong bones. The thyroid gland directly influences circulation, respiration, and tissue growth and repair. If you’ve been feeling weak and fatigued, are experiencing cold hands and feet, have dry skin, and feel chilly, chances are your thyroid is screaming for attention.

The thyroid packs even more punch when it comes to your basal metabolic rate, or BMR. Here, it controls the overall metabolic rate and calories required to lose, gain, or maintain body weight. Stress, illnesses with fever, and even the weather can cause an increase in BMR, whereas fasting, starvation, or malnutrition will lower it. If you have “hyperthyroidism,” your thyroid is overproducing thyroxine hormone. This can cause extreme nervousness and irritability, increased heart rate and blood pressure, and weight loss. With “hypothyroidism,” there is too little thyroxine, which leads to dry skin, brittle fingernails, and a lack of energy in adults. Low thyroid function affects approximately 20-25 percent of the female population and about 10 percent of males. An additional 30 percent of persons over the age of 35 may also have sub-clinical or mild hypothyroidism, whereby their thyroid stimulating hormone (TSH) is within normal range, but they have many of the symptoms of low thyroid. For infants, a low-functioning thyroid can be devastating, inhibiting physical development and causing irreversible mental retardation.

A simple test for thyroid balance is to place a thermometer under your armpit when you first wake up, before you get out of bed. Lay still, thermometer in place, for ten minutes. If your temperature is lower than 36.6C° (97.8F°) your thyroid might be hypoactive; if higher than 36.7C° (98.1F°) it could be hyperactive. If your thyroid is out of balance, strange as it may seem you may want to consider taking a hormone free thyroid gland since you may not need the hormones but instead you may need the naturally occurring iodine within the thyroxin free thyroid gland, with the addition of kelp, iodine and zinc picolinate. t

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Autumn Edition 2018.qxp_August/Sept 2015 2018-10-05 9:55 AM Page 37

uuu ...recipe continued from page 13.

For the Fruit

2 cups cranberries 2 ripe pears - cored and chopped into cubes Âź cup coconut sugar 1 teaspoon cinnamon Âź teaspoon nutmeg

For the Crumble

½ cup rolled oats ½ cup pecans, walnuts or almonds â&#x20AC;&#x201C; chopped 1 tablespoon sugar â&#x2026;&#x201C; amount of ground cardamom from above ½ teaspoon cinnamon Pinch of sea salt 3 tablespoons neutral coconut oil (pg.) - cold, cut into small pieces

Directions

1. Preheat oven to 350° F (180° C).

2. Place banana, coconut oil and sugar into a food processor, blend to combine until smooth. Add about â&#x2026;&#x201D; of the amount of cardamom, flours, baking powder, baking soda and salt, and mix to combine. With the motor still running, pour in water through the funnel and process until well combined. Add ginger and vinegar, pulse to incorporate. Alternatively, you can mix all dough ingredients by hand.

First mash the banana with a fork, then keep mixing according to the order above.

3. Cover a 9â&#x20AC;? x 11â&#x20AC;? (23 x 28 g) baking dish with parchment paper, extending it up the sides of the dish. Pour the dough in and distribute evenly.

4. Combine all fruit with coconut sugar and spices in a medium bowl.

Distribute evenly on top of the dough.

5. Mix all the crumble ingredients, with the exception of oil, in the same bowl you used for the fruit. Work in the oil using your fingers, until all ingredients are well combined. Evenly sprinkle the topping over the fruit.

6. Bake for 45-50 minutes, until cranberries are bubbling through the topping and the crumble is golden in color.

Let cool. Remove from the pan, lifting the bar by the sides of parchment paper onto a cutting board. Slice into bars of preferred size. t

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12 Hours to better Sleep Ditch the sheep.

Take control of the clock.

Let’s get some (better) sleep!

By Allison Tannis, MSc, RHN

Did you know that about 20 to 40 percent of us struggle with sleep?

It’s boggling to think about how many lay awake in bed at night trying to count sheep, wake at obscene hours in the middle of the night, or worse seem to suddenly wake well before our alarms. Better slumber is just a few hours away. Here are tips you can use all day that’ll help you get a better sleep tonight.

9:30 A.M. Get moving! When adults participated in 150 minutes of moderate to vigorous exercise a week (about 22 minutes per day) they slept better. In fact, they slept 65% better. Exercising also decreased leg cramps at night, and difficulties concentrating during the day. In a 2017 study, adults who exercised outside at moderate to vigourous levels in the morning had the best sleep of all groups – so, let’s get outside!

10:30 A.M. One of the causes of insufficient sleep in our modern lifestyles is altered exposure to light. We slog away in windowless offices during the day. Our body needs dark-light signals to help it know when to sleep (circadian rhythm). Take a break and go outside. Let the sun shine down on you.

NOON Yum! It’s lunchtime. Try an isoflavone-rich item off the menu (miso, soybeans, tempeh and tofu). Japanese researchers looked at the diet of 1076 adults and found eating more isoflavones positively affected how well people slept.

2:00 P.M. Thinking of laying down for a nap? Go ahead and lie on the floor, but try some Pilates while you’re down there. A study found just two hours of Pilates a week significantly improved who much sleep middle-aged adults got.

6:00 P.M. Less sleep and poorer sleep quality were linked with longer screen-time, when California researchers analyzed 653 adults last year. Experts are warning that using smartphones, particularly around bedtime, may negatively impact sleep.

7:00 P.M. Stress and anxiety can play a role in how well you sleep.

GABA, a neurotransmitter in the brain, puts the brakes on helping reduce stress. Due to its relaxation effects, GABA may be considered a sleep aid.

8:00 P.M. Need some help creating a more relaxed atmosphere? Essential

38 Autumn 2018 HEALTHY DIRECTIONS | healthydirections.ca

TICK TOCK oils may give you the whiff you need to catch some Z’s.

Relaxing aromas include bergamot, cedarwood, lavender, marjoram, sandalwood and ylang ylang.

9:00 P.M. In your brain, the hormone melatonin plays a role in sleep.

Studies suggest that melatonin supplementation may help those who find it hard to get to sleep.

Melatonin may also be helpful if your sleep schedule is altered (shift workers and jetlag). Other natural sleep aids include ashwagandha, 5-HTP, hops, lemon balm and valerian.

9:30 P.M. Cuddle up with a hot mug of… magnesium? In a double-blind study older adults struggling with insomnia who took 500mg of magnesium found it easier to fall sleep, stay asleep and not wake earlier than they had hoped. Evidence suggests twothirds of Canadians don’t get enough magnesium. Health Canada recommended dietary allowance for magnesium is 400-420mg for men, and 310320mg for adult women (pregnant women require 350mg/day).

In a research paper by Canadian researchers, including Dr. Schwalfenberg, being deficient in magnesium is linked to health

issues: migraine headaches, diabetes, premenstrual syndrome, cardiac arrhythmias, and metabolic syndrome (a condition involving diabetes, weight gain and cardiovascular disease). That’s not surprising since it plays a major role in our metabolism – it’s involved in over 300 reactions in the body.

Night, Night

What is the best time to go to bed? For most people, it’s between 8pm and 12. Best bet is to go to bed at the hour you feel the sleepiest. However, like all things about sleep, it’s unique to each person. Find what works best for you. Sweet dreams!t

Allison Tannis, MSc RHN is deliciously geeky! Find more great reads by this acclaimed Canadian health author at www.allisontannis.com.

Or, for a daily serving of hilariously helpful tips follow her @deliciouslygeeky on Instagram or Facebook.

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