Healthy Directions BC Dec/Jan 2013 by Healthy Directions

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HEALTHY DIRECTIONS December/January 2013

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BON APPÉTIT WITH GARLIC 9

Enrich and Empower Your Life • FREE!

Top Strategies for

Winter Health

ECO CHIC GIFT GUIDE

New Evidence for Herbal Favourite

CRANBERRY MEATBALLS 17

Echinacea FOODS FOR ARTHRITIS 20

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HEALTHY DIRECTIONS DEC/JAN 2013

In This Issue: WINTER HEALTH

How to Be Your Winter Best 10

WHAT’S IN A CLOVE?

The Health Benefits of Allicin 12

WINTER HEALTH TIPS

Top Strategies 15

NEW ECHINACEA EVIDENCE

FOOD PASSIONS Igniting the Senses 9

STOP COLD AND FLU

Build a Strong Immune System

ARTHRITIS & JOINT CARE Top Tips for Inflammation 11

ARTHRITIS FRIENDLY-FOODS

Tart Cherries, Ginger and More

ECO LIVING

Green Lifestyle Tips 24

GREEN GIFT GUIDE The Season’s Hottest Eco Gifts

FOR THE LOVE OF CRANBERRY

Cranberry Party Meatballs Hot Cranberry Sipper

JOINT HEALTH REMEDIES

Omega-3 & MSM 20

Caramelized Garlic & Tomato Tarte Tatin Baked Mushroom Topped Brie Garlic, Cumin & Beetroot Fritters

A Herbal Favourite 18

BON APPÉTIT WITH GARLIC

HEALTHY STARTS

Join the Journey to Better Health 22

PREVENT THE WINTER BLUES

HAZELWOOD AND TEETHING

Natural Solutions

One Mom’s Story

6 7 14 16 25 25

EDITOR’S NOTE OUR CONTRIBUTORS NATUROPATH LISTING GUIDE THE GIFT OF HEALTH COURSES GUIDE CLASSIFIEDS

21 Hot, Home-Style Lime and Ginger Tea

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HEALTHY DIRECTIONS BRITISH COLUMBIA EDITION December/January 2013 Vol. 1 No. 1

Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Editor Charleen Wyman char@healthydirections.ca Contributing Writers Natasha Edwards, Sarah Holvik, B.Sc. Nutritional Science, Tara Campbell, ND, Monika Haefele, Sally Vaughan-Johnston, Lorna Vanderhaeghe, MS, Nicola Kempinska, BKin, BA, ND, Susan Janssens, BSc, ND, and Mylene Lefebvre

EDITOR’S NOTE W

inter can be a time for family fun, outdoor adventures and fabulous warming foods. This premiere edition of Healthy Directions British Columbia Edition has an arsenal of ideas on how to be at your best at any age to enjoy life to the fullest year-long. A new report, titled Comprehensive Influenza Vaccine Initiative from the Center for Infectious Diseases Research and Policy at the University of Minnesota says flu vaccine is not as effective as public health messaging suggests, and new and better vaccines are needed. The 2012 report suggests current vaccines offer moderate protection some years and less in others. Influenza vaccines are also less effective for those with chronic medical conditions and among those age 65 and older, making additional support essential. This year, along with the flu shot, consider learning more about natural health strategies to help maintain better health. This issue we’ve included articles on the health benefits of foods, herbs and supplements like garlic, echinacea, fish oils and vitamin C for the immune system. We aim to make good health, taste great and have included some fabulous, show-stopping appetizers featuring garlic and cranberries. And, if you do get the sniffles, we’ve also included a recipe for soothing home-style ginger-lime tea.

Editorial:

Yours in health and happiness,

Written contributions and photos are welcome. However, all content is subject to editorial review.

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

Sarah Holvik is a nutritionist based out of Vancouver, B.C. She founded her consulting company Manna Health Group in 2008, and has since worked with several key companies in the natural health industry. Sarah is actively involved in nutritional research and product development, health and wellness program development and freelance writing. She can be reached at sarah@mannaliving.org.

tara Campbell, ND has made a career out of her passion for health and wellness. She works closely with each of her patients to maximize their state of health using research based medicine and naturopathic healing therapies. True to her profession, she herself practices what she preaches, and wants to help you live a more natural and fulfilling life. You can learn more about Dr. Tara at www.drtaracampbell.com or reach her by email at naturopath@continuumwellness.ca. nicola Kempinska BKin, BA, ND practices family medicine, with a special interest in anti-aging medicine, women’s health and pain management. Nicola has additional training in facial rejuvenation acupuncture, mesotherapy & injection therapy. Nicola endeavors to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. Contact her at: DrKempinska@gmail.com or 647-244-6454.

Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. For more information please go to www.IHConline.ca.

HEALTHY DIRECTIONS December/January 2013 7

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HEALTHY IMMUNITY

What’s in a Clove?

Garlic, the Mighty Bulb

Excerpt from Garlic, The Mighty Bulb A single clove of garlic is a powerhouse of more than 200 known chemical compounds, including many health-bestowing antioxidants, vitamins, minerals and sulphurous compounds. It is an excellent source of potassium, iron, calcium, magnesium, manganese, zinc, selenium and germanium, as well as antioxidants, such as beta-carotene, and vitamins B6 and C. However, its most medicinally powerful ingredient is a sulphur substance called allicin, a pungent oily liquid that the plant spontaneously creates as a defence mechanism when damaged. Allicin is the secret to garlic’s extraordinary power and explains why it has been used so effectively through the ages to preserve food and prevent and cure disease. It has been the subject of numerous scientific studies, which demonstrate its significant antibiotic, antifungal and antiviral properties. When extracted from crushed raw garlic, allicin kills bacteria or fungi on contact. The complex chemistry responsible for making allicin has only begun to be explained in the last few decades. Scientists started to study garlic around the time of the industrial revolution, along with research into the chemical make-up of other plant drugs such as aspirin from the willow and morphine from the opium poppy. In 1944, scientists working for the Winthrop Chemical Company in the United States found that garlic cloves contain cells that are rich in alliin, a sulphur-containing version of an amino acid and that separate cells contain the enzyme allinase. Alliin itself has almost no smell or taste, but when a garlic clove is cut or crushed, the cell walls are damaged and alliin and allinase come into contact. This triggers a chemical reaction that forms sulphenic acid, but this is unstable and steadily breaks down into another compound – allicin. Allicin is also very unstable and once created, it breaks down into other sulphur compounds called sulphides, which are responsible for garlic’s arresting aroma. Sulphides are made very quickly if garlic is heated or cooked after crushing, but are made slowly if the crushed garlic is left standing or in the fridge. This is why crushed garlic becomes stronger smelling and stronger tasting the longer it is left. Although the majority of the sulphides have therapeutic properties, these eventually break down into polysulphides, which have no health benefits. Therefore, to take advantage of garlic’s health benefits, it is best to eat it as fresh as possible, while allicin is still present. Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95 paperback”

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BON APPÉTIT WITH GARLIC CARAMELIZED GARLIC & TOMATO TARTE TATIN

FOOD PASSIONS

Serves 6

This variation on the traditional tarte tatin melts in the mouth and makes an impressive dinner-party starter.

INGREDIENTS For the Caramelized Garlic: 3–4 Garlic bulbs, cloves peeled, left whole Olive oil 200 ml water 1 tablespoon balsamic vinegar 1 dessert spoon light brown sugar Sprig of rosemary and thyme, finely chopped 1 teaspoon salt For the Tomatoes: Olive oil 4 ripe plum tomatoes, cut lengthways (or a punnet of ripe cherry tomatoes, halved) 1 tablespoon light brown sugar Salt and freshly ground black pepper For the Pastry: Ready-rolled puff pastry sheet, cut to fit over a 20cm ovenproof frying pan (make an outline with the pan, then remove and cut slightly inside the outline) 1 egg, beaten

This Year’s Show Stopping Appetizer DIRECTIONS Preheat the oven to 200°C/gas mark 6. Put the garlic cloves in a small pan with water to cover and bring to the boil. Boil for 3 minutes then drain and dry the cloves and the pan. Return the garlic to the pan along with a glug of olive oil and fry for a further 3 minutes. Add the water and balsamic vinegar and boil for 10 minutes, or until most of the liquid has evaporated. In the meantime, prepare the tomatoes. Pour a glug of olive oil onto a large plate and mix in the brown sugar and plenty of salt and pepper. Place the tomatoes, cut side down, into the oil

mixture and make sure each face is well covered. Heat a small glug of olive oil in the ovenproof frying pan and transfer the tomatoes, cut side down, into the pan. Fry for about 5 minutes, or until they start to go sticky, then remove from the heat. By now most of the liquid should have evaporated from the garlic cloves. Add the sugar, herbs and salt, and continue to fry until the cloves begin to turn light brown. Remove from the heat then transfer the cloves to the frying pan and arrange around the tomatoes.

To Garnish: 250g feta cheese, crumbled,sprigs of thyme Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95 paperback”

Place the ready-rolled puff pastry sheet over the tomatoes and garlic, tucking the edges of the pastry neatly into the pan. Brush with the beaten egg then place in the oven for about 25 minutes, or until golden brown. Remove from oven and cool slightly. Take a large heatproof serving plate and place over the pan. Protecting your hands with oven mitts and holding the plate and pan firmly together, carefully flip the pan and the plate, then lift off the pan. Sprinkle with the feta cheese and garnish with a thyme sprig or two. Serve with rocket or watercress. HEALTHY DIRECTIONS December/January 2013 9

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BON APPÉTIT WITH GARLIC

GARLIC, CUMIN & BEETROOT FRITTERS BAKED MUSHROOM TOPPED BRIE INGREDIENTS

Makes 12 servings

1⁄2 lb (250 g) fresh sliced mushrooms (white or crimini) 1⁄2 cup (125 mL) coarsely chopped onions 1⁄4 cup (50 mL) finely chopped walnuts 1 large clove garlic, sliced 1⁄2 tsp (2 mL) Each dried thyme, rosemary and pepper 1 tbsp (15 mL) olive oil 1 tbsp (15 mL) balsamic vinegar 1 (200g) wheel cold Brie cheese 2 tbsp (25 mL) finely minced fresh parsley or chives (optional)

DIRECTIONS Finely chop mushrooms, onions, walnuts and garlic, thyme, rosemary and pepper in food processor. Heat oil in large skillet over medium heat; cook and stir mushroom mixture for 5-7 minutes or until all liquid has evaporated. Stir in vinegar and cook 1-2 minutes. Remove from heat and cool to room temperature; cover and chill. At serving time slice the wheel of Brie in half horizontally and place cut side up on oven -proof serving plate or baking pan. Spoon the topping evenly on cut surfaces of Brie. Bake in 350ºF oven for about 8-10 minutes or until cheese is beginning to melt. Sprinkle parsley or chives on top to garnish if desired. Serve with thinly sliced whole wheat baguette or plain crackers. For more information about the nutrition and health benefits of mushrooms as well as some delicious holiday recipe ideas visit www.mushrooms.ca. News Canada www.newscanada.com 10 HEALTHY DIRECTIONS December/January 2013

Makes 12 small fritters

The brilliant colour of these sweet and delicious mouthfuls make a wonderful starter to serve alongside freshly made tzatziki dip for dunking. Increase the quantities and pile them high for impressive party nibbles. For a more formal dish, try serving these fritters on individual plates with tzatziki drizzled over the top.

INGREDIENTS 1 dessertspoon cumin seeds 4 large raw beetroots, peeled and grated 4 tablespoons flour, plus extra for shaping fritters 2 garlic cloves salt and freshly ground black pepper 3 tablespoons olive oil Tzatziki, to serve

DIRECTIONS Heat a frying pan, add the cumin seeds and toast over a high heat for 2 minutes to release their flavour. In a bowl, combine the grated beetroot, flour and cumin seeds then crush in the garlic cloves and sprinkle with salt and pepper. Use your hands to bring all the ingredients together, squeezing the mixture to absorb all the flour. With wet hands, shape the mixture into small balls. (This can be a little fiddly but don’t worry, the beetroot will hold its shape once in the oil.) Sprinkle some flour onto a plate and coat the balls in the flour. Heat the olive oil in a non-stick frying pan over a medium heat. Carefully place the beetroot balls into the pan, fry on each side until crispy then place on kitchen paper to absorb excess oil. Serve straight away with tzatziki dip. Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95”

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Manage Arthritis Naturally

ARTHRITIS OPTIONS

Nature’s Joint Health Remedies

Stay on the Move with Omega-3 & MSM By Sarah Holvik, B.Sc. Nutritional Science Mother Nature seems to have proven herself yet again. Just ten years ago, most of us would have dismissed the idea that arthritis symptoms could be managed by our diets; yet recent advances in nutritional science have revealed some striking new evidence about the connection between certain foods and joint pain and inflammation. Just by making simple daily diet changes, you may be able to effectively manage your pain and inflammation. Plus, you’ll be able to eat some delicious meals in the process! While citrus fruits are most famous for their vitamin C content, they also contain a special group of anti-inflammatory compounds called polymethoxylated flavonoids. Flavonoids are a group of more than 4000 antioxidant compounds that give fruits and vegetables their color. The flavonoid compounds found in citrus fruits, for example tangeretin, sinensetin, and nobiletin also have antiinflammatory effects. Nobiletin in particular is an exciting new discovery in natural arthritis treatments, as it also reduces cartilage breakdown in osteoarthritis and rheumatoid arthritis. In fact, this substance is so potent that its therapeutic effects rival prescription arthritis drugs such as corticosteroids. Healthy omega-3 fats, EPA and DHA can also help manage arthritis symptoms. Omega-3 fats found in fatty fish (for example salmon, mackerel and sardines), nuts and green leafy vegetables are clinically proven to relieve joint pain and stiffness associated with rheumatoid arthritis. However, there is a flip side to this coin. Omega-6 fats such as arachidonic acid, found in animal foods, are actually known to increase inflammation and pain by activating inflammatory pathways in the body. In addition, the modern North American diet contains an imbalanced ratio of omega-6 to omega-3 fats which is linked to many chronic diseases including arthritis.

Consequently, animal products such as milk and dairy should be limited in any diet, in particular people suffering from chronic pain and/or inflammation. In addition to your diet, there are many natural supplements that help to reduce arthritis symptoms; the most common are glucosamine, chondroitin and MSM. Chondroitin belongs to a group of compounds called glysaminoglycans (GAGs) which are an essential component of cartilage. Glucosamine is vital for the production of GAGs and other compounds that make up cartilage. Both glucosamine and chondroitin are believed to protect the body against cartilage breakdown, help to maintain and rebuild healthy joints and reduce pain due to arthritis. MSM (Methyl sulfonyl methane) is a natural, highlybioavailable sulfur compound thought to improve joint flexibility and reduce stiffness, swelling and joint pain. The therapeutic effects of MSM stem from the fact that sulfur is a crucial component of collagen (the backbone of cartilage) in the body. The foods we eat are often stripped of sulfur due to over-processing, drying or preserving techniques, so MSM has become an important source of sulfur especially in the North American diet. By using natural joint supplements in conjunction with a diet containing anti-inflammatory foods, your body is obtaining the correct nutrients to combat the root causes of joint pain: inflammation and cartilage breakdown. Together these recommendations are a safe and effective combination to help combat the painful symptoms of arthritis. Vancouver Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at sarah@activelivingprogram.com HEALTHY DIRECTIONS December/January 2013 11

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Top Strategies for

Winter Health

By Tara Campbell, ND Consider for a moment what your healthiest winter would look like? Most likely your vision will include optimizing the following health categories: immunity, energy, weight, nutrition and exercise. It may also include skin health, digestion and mood. Whatever your vision of includes, the coming of a New Year marks the perfect time to recommit and revitalize your health. Yet holiday festivities and over indulgences, combined with the cooler, longer, darker days can make it difficult to stay on top of your positive lifestyle goals. Imagine dedicating your food choices, supplement intake, exercise regime, and sleep habits to achieving optimal winter wellness. While an individualized, support plan for your unique combination of health concerns is most beneficial, here are a few tips and recommendations to get started on a winter, health action plan.

OPTIMAL IMMUNE HEALTH Having a strong, robust immune system; one that is able to keep the seasonal germs and viruses away, is paramount. If you were to wake up with a sore throat tomorrow, what do you have in your medicine cabinet right now to support you? If your answer is “nothing”, here is Step 1 of your action plan: get a good quality 12 HEALTHY DIRECTIONS December/January 2013

immune support to have on hand for the first sign of a sniffle, sore throat or niggling cough. Catching your symptoms early and taking the right support can prevent you from actually getting sick. There are many well researched immune based botanicals known for their tonifying and balancing effects on the immune system. These botanicals include: astragalus, andrographis, echinacea, reishi mushroom, St. John’s wort, elderberry and Panax ginseng. When it comes to the best approach for treating your immune system, “the whole is greater than the sum of its parts” applies, in that a synergistic blend of immune botanicals is often more effective than a single ingredient.

ADDITIONAL IMMUNE SUPPORTS Multi-strain probiotic: probiotics provide a source of the good bugs that fight off the bad bugs and strengthen your immune defenses. Did you know that 70% of your immune system is in your digestive tract? Therefore, supporting healthy digestion plays a major role in optimizing your immune health. Vitamin D is an important healthy cholesterol based nutrient that stimulates our innate immune response. It is especially recommended for all ages in the fall and winter seasons when there is less natural sunlight.

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A WINTER HEALTH ACTION PLAN This winter, focus on the following recommendations: • Take a quality immune support blend (Astragalus, Andrographis, Elderberry, Reishi, Echinacea) • Get omega–3 essential fatty acids (1000mg EPA: 300mg DHA) • Seek adrenal and antioxidant support Vitamin C (1000mg 1-2x/day) • Take CoQ10 (100-300mg/day) • Drink two cups of green tea daily to fuel your metabolism and provide antioxidant support. • Seek Vitamin D (2000IU per day) • Get a multi-strain probiotic for optimal digestive and immune support • Eat more beneficial winter foods AVOID THE WINTER BLAH’S WITH ADRENAL SUPPORT The adrenal connection to fatigue is often missed in routine medical assessment, diagnosis and treatment. Naturopathic Doctor’s, on the other hand, always address suspected adrenal imbalance as a common precursor to fatigue and chronic health issues. The adrenals are globular looking organs that sit on top of each kidney. They are the master of our stress response and are highly affected by diet and stress. Poor functioning adrenal glands can slow the production of important hormones and can make you feel tired and fatigued. Individuals with adrenal fatigue follow a distinct energy pattern. They are often fatigued in the morning and don’t feel fully awake until the early afternoon. Energy dips around 4 pm, leading to sleepiness or clouded thinking. They are most energized at night, experiencing an increase in energy level after 6 pm, staying awake until after 11 pm, which sets the whole adrenal fatigue cycle up again for the next day. Does this cycle sound familiar?

 HEALTHY DIRECTIONS December/January 2013 13

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Co-enzyme Q10 is an excellent antioxidant that is a cofactor in the body’s cellular energy cycle. It boosts cellular energy by increasing oxygen use in the cells, thereby allowing for modest improvements in overall energy. Fueling your adrenals with the above nutrients is a great start to nourishing and restoring your vitality and staying energized for your daily tasks, work demands and family responsibilities.

WARMING AND ENERGIZING WINTER FOODS

GET ADRENAL HEALTH BACK ON TRACK Vitamin C is often used to improve resistance to colds and flu. Did you know that it is also important for protecting your adrenal function? Vitamin C may help to speed the production and release of hormones from the adrenal glands. Some commercial vitamin C supplements use corn as the source, which is not the healthiest source. It is important to find a corn-free vitamin C supplement. Best food sources include brightly coloured foods, such as broccoli, pineapple, red, yellow and green peppers, kiwi, Brussel’s sprouts, cantaloupe and kale. Vitamin B5 is also used to regulate adrenal function. Therapeutic levels of B5 are 100-200 mg per day. For maximum efficacy, B5 must be taken with the other B Vitamins. Therefore finding a multi B complex with 100mg of B5 is ideal. Best food sources include egg yolks, cashews, avocados, lentils and broccoli.

Naturopath Listing Guide Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

British Columbia VANCOUVER

VICTORIA (LANGFORD)

Carmen tanaka, BEd, ND,

Family Medicine and Reproductive Health, Pediatrics, Pre and Post Pregnancy, Digestion, Allergies, Hormones and Mood www.drcarmentanaka.com carmen@drcarmentanaka.com

Call: (604) 803-5171

NORTH VANCOUVER Sacha Elliott, ND,

Canopy Integrated Health Women’s health & infertility, hormonal imbalance, digestive disorders, food sensitivities, and detoxification www.drsachaelliott.com

Call: (604) 973-0210

Janine Fraser, B.Sc., ND West Shore Family Naturopathic Ltd. Naturopathic Physician providing treatment on a wide range of health concerns, Prescriptive Authority, Board Certified in Acupuncture

www.westshorefamilynaturopathic.com

Call: (250) 474-6361

VICTORIA (LANGFORD) Crystal Hadikin, B.Sc., N.D. West Shore Family Naturopathic Ltd. Naturopathic Physician providing treatment on a wide range of health concerns, Prescriptive Authority, Board Certified in Acupuncture

www.westshorefamilynaturopathic.com

Seeking New Clients for Your Growing Practice? Make a booking in our Naturopath Listing Guide. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com 14 HEALTHY DIRECTIONS December/January 2013

Call: (250) 474-6361

At this time of the year, we also need heartier healthier foods to keep us warm and to give us energy in the colder months. Incorporating more greens like kale, chard, collards, mustard greens and cabbage to your daily food intake, as well as brightly coloured root vegetables such as beets, sweet potatoes, and carrots will provide a good source of vitamins, minerals and fibre. Important immune enhancing additions include ginger, garlic, and turmeric for additional warming, antimicrobial and antiinflammatory support. Make some delicious and hearty soups with the above ingredients. If you are feeling extremely run down or cannot afford to get sick, consider IV vitamin therapy. This is the best way to give your immune system a boost. The treatments, known as the Myer’s cocktail, are safe in pregnancy and for breastfeeding and contain much higher doses of vitamin C, B complex, calcium, magnesium, and selenium than is achievable through digestion.  Tara Campbell, ND has made a career out of her passion for health and wellness. She works closely with each of her patients to maximize their state of health using research based medicine and naturopathic healing therapies. Visit: www.drtaracampbell.com

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New Evidence for Cold and Flu Herbal Favourite

Echinacea Purpurea

By Monika Haefele Although we all like to think that we’re in the best of health, there’s no getting around the fact that we often find ourselves exposed to cold and flu viruses and that our immune systems may not be strong enough to fight off infections. That’s never been more true than this year, when the supply of cold relief products and of popular flu vaccines has been compromised, leaving us with a reduced arsenal of weapons with which to wage our annual battle against illness. But scientists have now discovered that one of our best-known natural allies may be a lot stronger than previously thought. Researchers at the Common Cold Centre of Cardiff University’s School of Biosciences have just released the results of the largest study ever conducted on Echinacea purpurea after three years of comprehensive testing and analysis. Their findings are conclusive: echinacea is an effective and safe medical alternative for both the prevention and treatment of cold and flu. The study determined that a properly formulated echinacea purpurea product – they used an organic extract made from whole, freshly harvested plants, a combination of 95% herb to 5% root – could be taken daily for up to four months to help guard against infection. The formulation is key, since this type of extract modulates the immune system rather than simply giving it a boost – ensuring that it functions at peak efficiency but not overworking it, which can cause rebound symptoms after discontinuation. This effect was most apparent among those subjects whose immune systems were at risk – people under stress, smokers or

people who weren’t getting adequate sleep. Without echinacea, the study found that subjects had: a 66% higher risk of an infection when under stress, a 68% higher risk of an infection when not adequately rested and a 82% higher risk of an infection if they were smokers. Of course, if you do get sick, echinacea also functions as an effective remedy. It has anti-bacterial, antiviral and antiinflammatory properties; so, it kills the viruses that cause cold and flu, while at the same time helping the immune system return to full strength and allowing the body to heal itself. Patients saw, on average: a 63% reduction in the severity of their symptoms and a 1.5 day reduction in the duration of the infection. This study clearly demonstrates that Echinacea purpurea fills a therapeutic gap in the treatment of colds and flu, offering long-term prevention when taken over the season when viruses are most active; short-term prevention during periods of increased risk due to stress or inadequate sleep; and as treatment for the acute symptoms of an infection. In a year that sees other cold and flu products called into question, it’s important to know that there are still options to protect yourself and your family.  Monika Haefele is an expert in regulatory affairs and has worked extensively in the area of natural health products. She possesses a Bachelor of Science degree in Molecular Bioscience from Concordia University in Montreal.

HEALTHY DIRECTIONS December/January 2013 15

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FOR THE LOVE OF CRANBERRY CRANBERRY PARTY MEATBALLS A Party Favourite Made with Turkey

INGREDIENTS

Makes about 30 meatballs

2 cloves garlic, minced 1⁄4 cup fresh bread crumbs 2 tbsp dried cranberries, finely chopped 1 tsp crumbled dried sage 1 tsp salt 1⁄4 tsp pepper 1 egg, lightly beaten 1 lb lean ground turkey 1⁄2 cup finely chopped toasted pecans 1 tbsp vegetable oil 1⁄4 cup grated onion 1 cup jellied cranberry sauce 1⁄4 cup chicken broth 2 tbsp tomato paste 1 tbsp Dijon mustard 1 tbsp cider vinegar

Excerpted from Best of Bridge Slow Cooker Cookbook by Sally Vaughan-Johnston & The Best of Bridge Publishing Ltd. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.

TIP Be sure to use crumbled dried sage and not ground dried sage, which has an intense and overpowering flavour.

DIRECTIONS Use a 31⁄2 to 4-quart slow cooker. In a large bowl, combine garlic, bread crumbs, cranberries, sage, salt, pepper and egg. Let stand for 5 minutes. Add turkey and pecans. Mix well. Using about 2 tsp (10 mL) for each, shape into meatballs. In a skillet, heat oil over medium-high heat. Brown meatballs in two batches. Transfer to slow cooker. In a saucepan, combine onion, cranberry sauce, broth, tomato paste, mustard and vinegar; bring to a boil. Reduce heat and simmer, stirring occasionally, for 5 minutes. Pour over meatballs. Cover and cook on Low for 5 to 6 hours or on High for 21⁄2 to 3 hours, until meatballs are no longer pink inside and sauce is thickened. Set the slow cooker to Keep Warm and let guests help themselves.

HOT CRANBERRY SIPPER A warm welcome after skating, skiing, skateboarding or shoveling the sidewalk!

INGREDIENTS

DIRECTIONS:

6 whole cloves 2 3-inch (7.5 cm) cinnamon sticks 1⁄2 cup packed brown sugar 6 cups red cranberry cocktail 3 cups orange juice 1 cup dark rum (optional) 1⁄4 cup orange liqueur (optional)

In a 3 1⁄2 to 4-quart slow cooker, combine cloves, cinnamon sticks, brown sugar, cranberry cocktail and orange juice. Cover and cook on Low for about 4 hours, until steaming hot. Using a slotted spoon, scoop out and discard cloves and cinnamon. If desired, stir in rum and orange liqueur. Set the slow cooker to Keep Warm.

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Imagine Being

Cold and Flu Free DO YOU HAVE A WEAK IMMUNE SYSTEM? • Frequent colds and flu • Herpes (cold sore) outbreaks • Allergies • Painful joints and muscles • HPV and abnormal PAP smears • Psoriasis, eczema, hives or rashes • Rhinitis or constant runny nose • Autoimmune disorders • Yeast infection • Parasite infections • Bowel disorders (IBS, Colitis, Crohn’s, Celiac)

By Lorna R. Vanderhaeghe, M.S. Your immune system is a highly specialized defense army that identifies, remembers, attacks and destroys disease-causing invaders and transformed or infected cells. The immune system seeks, recognizes and destroys the body’s enemies. When functioning optimally, the immune system is a powerful protector. Few viruses, bacteria, fungi, cancer cells and parasites are allowed to set up house and wreak havoc if the immune system is operating at peak performance. So determined to destroy invaders, the immune system can sometimes go awry and start damaging the body itself. We see this with autoimmune diseases like lupus and rheumatoid arthritis. Boosting the immune system is not the answer as that can worsen allergies and autoimmune disease. Building a strong and healthy immune system that keeps you protected and does not become overactive is the answer.

3 SUPER IMMUNE NUTRIENTS To ensure a healthy immune system that protects us from colds, flu, viruses, bacteria, cancers and other invaders we can take immune nutrients that keep our immune system strong. Immune boosting nutrients are not the answer as they can cause the immune system to become overactive promoting inflammation and autoimmune disease. Daily immune support is the answer. The following immune nutrients to be taken on a daily basis should ensure you make it through flu season unscathed. 18 HEALTHY DIRECTIONS December/January 2013

REDUCE COLDS AND FLU WITH BETA GLUCANS Beta 1,3/1,6 glucans are a natural gluco polysaccharide derived from the cell walls of a highly purified strain of Saccharomyces cerevisiae. Beta glucans support a healthy and strong immune system. Several peer-reviewed research studies have shown that when beta 1,3/1,6 glucan are swallowed the immune cells in the digestive tract transport them to the immune system throughout the body. One double-blind, placebo-controlled trial lasting 90 days in 100 healthy people given 250mg of beta 1,3/1,6 glucans who had developed upper respiratory infections had a reduction in the number of colds and flu they got and when they got sick the duration of the viral infection was shortened. We know that those who exercise strenuously are more prone to colds and flu due to the stress on the body. In one study it was found that those who took beta 1,3/1,6 glucans had improved immune response and less colds and flu post work out. Experts don’t recommend immune boosters be taken as they can have a negative effect in the body. Several conditions like allergies are associated with an already overactive immune system and immune boosters can make symptoms much worse. Beta 1,3/1,6 glucans are not immune boosters but balance and normalize the immune response making for a strong immune system. One study that allergy sufferers taking beta 1,3/1,6 glucans the severity of their allergy symptoms, runny nose and itchy eyes reduced and quality of life improved.

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VITAMIN C MAKES THE FLU SHOT WORK BETTER Vitamin C also known as ascorbate and ascorbic acid is the most important immune vitamin. Vitamin C protects us from viruses, bacteria and cancer invasion. Vitamin C has been found to increase antibodies. Antibodies are produced to teach your immune system to recognize a virus and kill it quickly if you are exposed to that same virus in the future. Only 9 percent of North American’s are getting enough vitamin C in their diet. Vitamin C protects against viral infections by causing the immune system to send out special immune cells (phagocytes) that engulf and destroy invaders. In the elderly simply taking 500mg of vitamin C per day for 10 days before a flu vaccine will cause the immune system to make more antibodies to the vaccine thereby improving the benefit of the vaccine. Many older individuals do not benefit from vaccines because their immune system is too weak to make antibodies. Vitamin C also dramatically improves natural killer cells, the cells that destroy cancerous cells. Buffered vitamin C shown on the label as magnesium ascorbate, potassium ascorbate, calcium ascorbate is far more absorbable forms and much easier on the stomach than straight ascorbic acid or ascorbate.

ZINC: THE THYMUS BOOSTER The thymus gland is like the commanding officer of a very large army. Without a healthy thymus, the immune system can’t do its job. Zinc is the most important mineral to the thymus gland. It is so important that if you have an undersized or malfunctioning thymus just simply taking zinc citrate can reverse or rejuvenate the thymus. Over 300 enzyme systems in the body require zinc. As little as 10mg of elemental zinc per day given to the elderly was found to improve the action of T-cells, immune cells that attack invaders. Zinc’s antiviral activity was looked at in 37 cold-infected people in a double-blind, placebo controlled study where zinc citrate was given over 7 days. After 1 week over 85% of the participants were symptom free compared to half the group not taking zinc. Zinc deficiency causes a reduction in T-cells, natural killer cells and thymic hormone which are all important components of a healthy immune system.

SIMPLE STEPS TO KEEP YOU WELL Remember to wash your hands with soap and water often throughout the day as most viruses and bacteria enter the body because we touch our eyes, nose and mouth with infected fingers. Do not use antibacterial soaps as Tuft’s University researchers found that over time these anti-bacterial agents are making super-bug strains of bacteria. Drink several glasses of water to stay well hydrated. The fluid around your eyes, nose and mouth are rich in immune army cells that destroy invaders but if we are dehydrated they can’t do their job of protecting us. And, reduce your consumption of sugar. One teaspoon of white sugar will turn off your immune army for 6 to 8 hours.  Lorna Vanderhaeghe is the author of 11 books. With degrees in biochemistry and nutrition she is a nutritional medicine expert. Her first two books were written on the immune system including The Immune System Cure and Healthy Immunity. Visit her website at www.healthyimmunity.com for more information. HEALTHY DIRECTIONS December/January 2013 19

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JOINT HEALTH

Top Arthritis Friendly Foods

By Nicola Kempinska, BKin, BA, ND Did you know that the key to helping fight pain and stiffness associated with arthritis might be right in your kitchen cupboard? These days, more and more people are looking for natural ways to reduce the symptoms associated with chronic pain, without the possible side effects associated with medications. Arthritis can be debilitating, and one of the biggest problems is controlling the pain. Research is building to show that natural foods, at therapeutic doses, can be just as effective if not more effective than commonly used NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) without the risk of adverse side effects. Read on to see how some of the foods that make up savoury sauces and tasty treats, can be used therapeutically to lessen pain and stiffness, reduce inflammation, and help those with arthritis lead more active, pain-free lives.

TART CHERRIES This sour-tasting fruit, best known as the key ingredient in cherry pie, is showing promise at reducing chronic inflammation and arthritic pain. There are a number of research studies showing benefit for both osteoarthritis (OA) and rheumatoid arthritis (RA), with recent researchers even going as far as to suggest that tart cherries may have the highest anti-inflammatory content of any food. The inflammation benefits are important for those with chronic pain, as well as with athletes and active adults, as research shows that individuals drinking tart cherry juice while training for a longdistance run reported significantly less pain after exercising than those who didn’t. It appears to be the high content of the antioxidant, anthocyanin, in tart cherries that is specifically linked to a decrease in pain and inflammation at levels comparable to some pain medications.

20 HEALTHY DIRECTIONS December/January 2013

OMEGA-3 In the body, we house both inflammatory and anti-inflammatory fatty acids. We need to have a certain level of anti-inflammatory fatty acids in order to augment the inflammatory pathway and minimize irritation, swelling, and pain. Omega-3 fatty acids found in fish oil contain natural inhibitors of the pro-inflammatory enzyme cyclooxygenase (COX), reducing joint tenderness in RA and decreasing reliance on NSAIDs for symptom relief. Omega-3 supplementation, particularly the “EPA” component of omega-3’s, may also alter certain proteins associated with the development of OA, offering amelioration of symptoms associated with the disease.

EXTRA VIRGIN OLIVE OIL (EVOO) Research studies have shown that a specific ingredient found in EVOO – oleocanthal – prevents the production of pro-inflammatory cyclooxygenase (COX) enzymes, the same way NSAID’s work. By inhibiting these enzymes, the inflammation and pain associated with the COX enzyme is reduced. When choosing an EVOO, pay attention to how it feels when you swallow it. It is the intensity of the “throaty bite”, or peppery sensation felt at the back of the throat that is directly related to the amount of oleocanthal it contains.

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GINGER Ginger has been shown to reduce joint pain and alleviate joint stiffness, acting as an anti-inflammatory and analgesic. A number of studies have concluded that ginger, which contains the active ingredient gingerol, has a significant joint-protective effect. Gingerol is extremely effective at inhibiting cyclooxygenase (COX), one of the key enzymes involved in the inflammatory pathway. Studies show that the gingerol compounds also inhibit the production of PGE2, an important mediator in joint inflammation. Researchers have concluded that ginger extract may be a suitable replacement for NSAIDs for those suffering from osteoarthritis. Additionally, ginger is high in antioxidants, which also helps with pain reduction over time.

TURMERIC Last but definitely not least is the ‘super-spice’ known for making curries and sauces yellow in colour. Turmeric, and more specifically its active ingredient curcumin, may be a key component in reducing arthritic symptoms. Curcumin is shown to reduce pain and stiffness, lessen joint inflammation and destruction, and improve physical functioning in those suffering from osteoarthritis and rheumatoid arthritis. Curcumin has been shown to inhibit the production and excessive activity of cyclooxygenase2 (COX2) and other enzymes involved in the inflammation process. New research published in 2012 showed that curcumin, in a highly bioavailable form, was more effective than the commonly prescribed NSAID drug (Voltaren) at alleviating active RA symptoms, including joint swelling and tenderness. The best part about these findings was that those who supplemented with curcumin only, experienced no adverse effects. Take advantage of these highly effective, easy to take “super foods”, and take control of your pain. Try out some of these natural options and see what works for you. Remember that as with many natural substances, some of these foods take time to build up in the body system and provide effective symptom relief. It is important to note that every individual is different, and knowing the right ratio of nutrients and dosage of these foods is important to reap the benefits without any negative side effects. Have a licensed Naturopathic Doctor assess your needs and set you up with the most effective supplements making sure they won’t interfere with any current medications or health conditions. You can reduce inflammation and arthritic pain naturally and get back to the things you love doing without worrying about “paying for it” with pain and inflammation afterwards! Nicola Kempinska BKin, BA, ND practices Family Medicine, with a special interest in Anti-Aging Medicine, Women’s Health, and Pain Management. Nicola has additional training in Facial Rejuvenation Acupuncture, Mesotherapy & Injection Therapy for Anti-Aging & Pain Management, and First Line Therapy Weight Management. Nicola endeavors to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. She has a deep passion for natural health and the body’s ability to heal itself. Contact her at: DrKempinska@gmail.com or 647.244.6454

HOT HOMESTYLE LIME AND GINGER TEA A relaxing way to ensure ginger in your daily diet for reducing inflammation is to take it in tea form. Treating yourself to a warming cup of lime and ginger tea can help aid indigestion and offers vitamin C. Used as a traditional cold and flu remedy. Perfect for a cold night or an on-coming cold.

INGREDIENTS 8 thin slices raw ginger or 2 tablespoons grated fresh ginger 2 cups water 2 tablespoons lime juice or juice from half a lime 2 tablespoons honey, or agave nectar, or to taste

DIRECTIONS Peel the ginger and slice thinly or grate to maximize the surface area. This ensures a more flavourful ginger tea. Boil the ginger in water for 15 minutes. Boil longer for a stronger tea. Remove from heat and add lime juice and honey (or agave nectar) to taste. Steep for another five minutes for the flavours to blend and the tea to cool. Strain and serve with lime wedges.

A FEW WORDS OF CAUTION The seeds of all citrus fruits are poisonous and if ingested in large quantity (even a small handful) can be fatal. So, avoid chewing or swallowing the seeds when you use limes. HEALTHY DIRECTIONS December/January 2013 21

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How to Prevent

The Winter Blues

By Susan Janssens BSc, ND Few of us living in the northern climates look forward to the gray days and long, dreary nights of winter. In reality, most people feel better in the summer, when the days are longer, sunnier, and warmer and feel a desire to hibernate as the days shorten. Less light brings hibernation naturally due to the increased production of melatonin. In fact it has been shown that your body temperature will decrease and that you will become drowsy when given melatonin. Scientists further speculate that people with Seasonal Affective Disorder often benefit from light therapy because light shuts off melatonin production. Another player is your neurotransmitter serotonin, a neurotransmitter that affects mood and may be deficient in up to 70% of the population. Reduced sunlight can cause a drop in serotonin and that can trigger depression. Ultimately, the specific cause of seasonal affective disorder remains unknown. In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Symptoms may start out mild and become more severe as the season progresses and can include: depression, hopelessness, anxiety, loss of energy, a heavy, "leaden" feeling in the arms or legs, social withdrawal, oversleeping, loss of interest in activities you once enjoyed, appetite changes, cravings for foods high in carbohydrates, weight gain, and difficulty concentrating. 22 HEALTHY DIRECTIONS December/January 2013

It's normal to have some days when you feel down. But if you feel down for days at a time and you can't seem to get motivated to do activities you normally enjoy, see your doctor. Some tips for making your winter season more enjoyable are: • Try to be exposed to as much morning light as possible. Go outside for a walk. Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house. • Try eating foods containing the amino acid tryptophan. People often crave carbohydrates with SAD due to the decreased levels of serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Some foods rich in tryptophan include turkey, milk, and egg whites. • Avoid self-medication with caffeine and stimulant drinks, which can give you a temporary high but do not help with the root problem. Remember alcohol is a depressant, which can further exacerbate your low mood. • Engage in regular aerobic exercise. If possible exercise outdoors in the early morning hours. • Use a SAD light on a daily basis. There are some natural products that have been found to be helpful. For example a study at the University of British Columbia showed that supplementing with 5-HTP or L-tryptophan and vitamin D3, along with morning light

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therapy, achieved a 64% improvement in symptoms. A study in 1993 showed that St. John's wort improved the condition of those who regularly experience winter depression. I always suggest that you find a qualified practitioner to help you find the correct combination of herbs and supplements if you feel you need that level of support. Remember laughing always stimulates endorphins; those

neurotransmitters that make us feel good. So make sure you watch a funny movie, or spend time with good friends. Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. For more information please go to www.IHConline.ca.

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Green Gift Guide 2 BEGIN AGAIN’S GREEN TEETHING RING (AGE 6 MONTHS+) BeginAgain’s Green Ring™ is the next giant step in eco friendly toys. This eco-toy is 100% compostable, made in the USA from plants – a corn starch bio-resin and wood material called Green Dot. Green Ring™ is safe, soft and naturally scented, dishwasher safe, yet transforms into compost at the end of its life. Perfect for teething and grasping, the 3” maple wood ring is encircled by soft corn starch bio-resin. www.beginagaintoys.com

1 ETÓN RUKUS SOLAR BOOMBOX (TWEEN AND TEEN+) Make sure you always have the right soundtrack with the Etón Rukus, a portable boombox with solar panel and Bluetooth compatibility. Pair any Bluetooth-enabled device, from Smartphones to tablets, to easily stream music wirelessly - and never run out of power (the device also comes with an AC adapter for easy charging on rainy days). Equipped with a solar panel that allows you to take your favorite music mobile. Charges most devices that use a USB cable. Rukus is available at Amazon.com, and Etón online store. ShopEtonCorp.com

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BEANPOD CANDLES (ECO SAVVY GIFT OR WINTER DECORATING) Beanpod candles are made in the USA of biodegradable soybean wax and are available in an array of beautiful colors and enchanting fragrances. With holiday fragrances like Crimson Berry and Holiday Memories, Beanpod Candles are welcoming, cheery and appealing to the senses. www.beanpodcandle.com 24 HEALTHY DIRECTIONS December/January 2013

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One Mom’s Story

Hazelwood and Teething “my little one now has 16 teeth and I never had to give her any medication for teething. Plus, I’ve been off cortisone for my eczema since I started using hazelwood products.”

HAZELWOOD HEALTH BENEFITS FOR THE WHOLE FAMILY Necklaces and bracelets made with hazelwood beads soothe or relieve symptoms of various ailments, such as, joint pain (arthritis, osteoarthritis), digestive disorders (gastric 26 HEALTHY DIRECTIONS December/January 2013

Fr H co m di by on an Re no na (H w an to bi

Li gr be di to

By Mylene Lefebvre Christine Black from Invermere, BC is a happy mom with a story to tell other moms whose babies are having a difficult time teething, “My little one now has 16 teeth and I never had to give her any medication for teething. Plus, I’ve been off cortisone for my eczema since I started using hazelwood.” Using hazelwood for it’s health benefits is one that has very deep traditional medicine roots. First Nations’ people would put chips of hazelwood on their babies’ necks to soothe teething pains. This practice seemed to have been nearly lost until a Quebec couple with a new baby who was teething, was given a necklace made with beads from the hazelwood tree. They were delighted when they found that the age-old practice seemed to work wonders; so, they began to make necklaces for infants, children and adults to keep the tradition alive. Now, hazelwood products can be found in pharmacies, health food stores and baby boutiques.

reflux, heartburn, and constipation), dental pain (baby teething, mouth sores and cavities) and some skin disorders (acne, eczema, psoriasis). Most of these symptoms are related to acid-base imbalance and /or inflammatory processes.

HAZELWOOD AND LIFE SPAN Necklaces and bracelets made of hazelwood and some creams with hazelwood extract are available on the market. Hazelwood is effective for adults and for babies and children. The more hazelwood you have touching your skin, the more effective it is. The life span of a necklace will vary from person to person. However, in general, it will maintain its benefits for 3 to 6 months. Two indicators the necklace is losing effectiveness: the ends of the wood beads will darken and/or symptoms return. Research for the last 2.5 years into hazelwoods’ properties and benefits have thus far found hazelwood to be high in antiinflammatory, anti-oxidant and analgesic properties. Clinical trials and in vitro studies, are ongoing to determine the relationship/transfer between these properties and the human body. Visit purehazelwood.com for more information.

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

GHR is a natural releaser, has no known side effects, unlike the synthetic version and has no known drug interactions. Progressive doctors admit that this is the direction medicine is going, to get the body to heal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift in medicine and, like any modern leapfrog advance, many others will be left in the dust holding their limited, or useless drugs and remedies. It is now thought that HGH is so comprehensive in its healing and regenerative powers that it is today, where the computer industry was twenty years ago, that it will displace so many prescription and non-prescription drugs and health remedies that it is staggering to think of. The president of BIE Health Products, stated in a recent interview,“I’ve been waiting for these products since the 70’s”. We knew they would come, if only we could stay healthy and live long enough to see them! If you want to stay on top of your game, physically and mentally as you age, this product is a boon, especially for the highly skilled professionals who have made large investments in their education, and experience. Also with the state of the health care system in Canada which appears to be going into serious decline, it’s more important than ever to take pro-active steps to safeguard your health. Continued use of GHR will make a radical difference in your health. HGH is particularly helpful to the elderly who, given a choice, would rather stay independent in their own home, strong, healthy and alert enough to manage their own affairs, exercise and stay involved in their communities. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers. HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery. For more information or to order call 1-877-849-4777 www.biehealth.ca ©copyright 2000 HEALTHY DIRECTIONS December/January 2013 27

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