Healthy Directions DecJan 2009

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FREE! DEC/JAN 2009

COLD & FLU TIPS

WINTER RECIPES

Top Foods for Arthritis Sunshine Vitamin D Ease Stress Celebrating 10 Years of Business!

ECO LIVING

Choose the natural way to conquer Candida.

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EDITOR’s Note “Welcome to our 10th anniversary issue! Kick off your shoes, find a comfy spot and join us for a while. Over the years my how we’ve grown, but our goal has always been the same: to offer researched information that contributes to living a healthy life in mind, body and spirit, as well as, a more Earth-friendly existence.

How did it all begin? Healthy Directions was started in 1999 by two journalists: Jon Cousins and Charleen Wyman. Our journey started from the heart, with the desire to offer researched diet and natural health information. Why? At an early age, both of us lost a parent in their fifties, one to cancer and one to heart disease. For us, there has always been an acute awareness of the need for natural health, and diet knowledge. Along the way, we’ve had many others join us and support us in this cause. Thank you to all our many contributors and advertisers over the past ten years.

Thank you also to our many readers, who are making healthy choices their passion. This issue, we are introducing a few new sections for you, The Path to Happiness, Food Passions, Healthy Starts and Make it Natural. I hope you enjoy the new content and gloss format and give our diet plans and recipes a try.

As we evolve, we welcome your thoughts and comments and encourage you to become a fan or join a discussion at: www.facebook.com/pages/GuelphON/Healthy-Directions-Magazine. Our magazine is also now on-line. View a past issue or share your favourite articles with friends at: www.healthydirections.ca.

As the snow sparkles, we offer many approaches to winter health and fun. For those living with arthritis, we offer information on beneficial foods and natural approaches. For those dealing with higher stress levels this time of year, we have included some articles on how to ease stress over the holiday season.

Have a happy holiday and a healthy new year!

Yours in health and happiness,

Charleen Wyman BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca

Dec/Jan 2009 Vol. 10 No. 1 Circ: 100,000 Join the journey.

At Healthy Directions we offer researched information that contributes to living a healthy life in mind, body and spirit, as well as, a more Earth-friendly existence.

Editor Charleen Wyman char@healthydirections.ca Contributing Writers Doug Cook RD, MHSc, CDE, RoseMarie Pierce B.Sc.Pharm, Michele Sevier DNM, DAc, Priyanka Sutradhar ND, Erin Bell RNCP, R.h.A., Michelle Honda PhD, Cara Rosenbloom RD, Rita Cupitt, Rachael Stewart ND, Russell Scott, J. Kundan Abelsohn CAHP- CFA, Tom Stokes PhD Biochemistry, BSc, Matthew Remski, Todd Caldecott Dip. Cl.H., RH(AHG), Allison Tannis BSc, MSc, RHN, David Joachim and Andrew Schloss, Heather Caruso BSc, DHMS, HD, Raisa Weisspapir HD and, Dini Petty and Marion Marshall Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.

Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Check out our website: www.HealthyDirections.ca Become a fan or start a live discussion: www.facebook.com/pages/GuelphON/Healthy-Directions-Magazine

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year.

All content is copyrighted by Cousins Publishing. ISSN 1488-6308

IMPORTANT : Always seek the opinion of your medical 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.

Healthy Directions Dec/Jan 2009 5

HEALTHY DIRECTIONS DECEMBER/JANUARY 2009

In This Issue: 24

ARTHRITIS GUIDE

A seasonal section for living with arthritis 10

TOP FOODS FOR ARTHRITIS

Foods for Pain and Inflammation 12

THE 3-DAY ARTHRITIS MEAL PLAN

An Arthritis-Friendly Diet Plan 14

A NEW FORCE AGAINST ARTHRITIS

Discovering Serratia peptidase 36

40

STAY IN THE SKI

A Natural Approach to Joint Health 44

ARTHRITIS SOLUTIONS

New, Proven Options

W I N T E R H E A LT H

Keeping winter chills, outdoors 16

COLD AND FLU PREVENTION

A Natural Approach to a Healthy Immune System 19

NATURAL TREATMENTS FOR MRSA

Allicin in Garlic as a Safe, and Effective Treatment 20

W I N T E R H E A LT H F O R K I D S

Winter Health and Fun Starts Outdoors 24

HERE COMES THE SUN

Essential Sunshine Vitamin, Vitamin D 52

FOOD FOR HOLIDAY STRESS

Cherries Can Add Cheer 62

COLD AND FLU TIPS

A Homeopathic Approach

MAKE IT NATURAL

Make your own natural products 40

38

ESSENTIAL OIL BLENDING

Soothing, “Scentual” Remedies for Cold and Flu

ECO LIVING

Healthier living in environmental harmony 38

PLANTS LOVE YOU BACK

Add Beauty and Improve Air Quality in the Home 66

EARTH TALK

Led Light Bulbs Take on Compact Fluorescents 68

G R E E N E A R T H ECO EVENTS

Join the Green Movement

16

F O O D PA S S I O N S

Igniting the senses with foods and recipes 33

F E S T I V E WINTER RECIPES

Slow Roasted Pork with Strawberry Chipolte Chutney 34

D E L I G H T F U L , B E R RY L I C I O U S D E S E R T S

Toasted Almond Sherbert with Raspberries 47

NUTRITION FACTS

Sprouted Chia: Tiny Seeds with Huge Benef its 50

INTRODUCTION TO AYURVEDA

The Three Fruits of Triphala

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

Join the journey to better health 29

CANADA’S NUTRITION REPORT CARD

Did Canadians Make the Grade?

54

THE IMPORTANCE OF VITAMINS

33

Your Reference for Vitamins A-K 58

NATURAL SOLUTIONS FOR IBS

When Food is Not Your Friend 70

MENOPAUSE OPTIONS

Options for a Better Transition

T H E PA T H T O H A P P I N E S S Finding joy and inner peace 30

YOGA: FOUR POSES TO EASE STRESS

Easy, restful poses to promote well-being 48

MEDITATION ESSENTIALS

Turning Off the Blackberry-Mind 5 9 61 65 67

EDITOR’S NOTE OUR CONTRIBUTORS HEALTHY OPTIONS SHOPPING GUIDE COURSES AND EVENTS GUIDE CLASSIFIEDS

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OUR CONTRIBUTORS Doug Cook RD MHSc CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant.

He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). In addition, he has served as the nutrition expert for the Ministry of Health’s website: healthyontario.com. Visit his website: www.wellnessnutrition.ca.

RoseMarie Pierce BScPharm, is a holistic pharmacist with more than 40 years experience in both conventional and natural medicine. Currently, she counsels and lectures on holistic health, specializing in hormonal balance and mind/body vitality. Pierce began her interest in natural medicine during her university studies in pharmacy at Dalhousie University. Her enthusiasm for phyto-pharmacy, nutrition, and the use of vitamins and minerals to support the healing of the human body defined her early pharmacy career. For more information on this popular writer, lecturer and hormonal health specialist, visit her website at www.sunstreams.ca.

Michelle Honda PhD practices at Renew You Holistic Health in Ancaster/West Hamilton. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. Clinic: www.renewyou.ca (905) 304-0111 Blog: www.michellehonda.com

Allison Tannis MSc, RHN is a nutritional scientist and author of the best-seller Probiotic Rescue (Wiley, 2008) Tannis is also a registered holistic nutritionist practicing in southern Ontario. Watch for her new book, Feed Your Skin, Starve Your Wrinkles (Fairwinds, 2009). Visit allisontannis.com.

Michele Sevier ND, DAc is an educator and advocate of natural health and healing. As an independent advisor for Nutrition House, she is actively involved in many facets of integrative medicine including research, the formulation of specialized supplements and providing natural health solutions to the general public. Contact Michele through Nutrition House’s “Ask Our Expert” service at www.nutritionhouse.com.

J.Kundan Abelsohn CAHP is a clinical aromatherapist, a writer and a board member of the Canadian Federation of Aromatherapists. Her practice – Clary Sage Aromatics – focuses on women’s health and wellness in Guelph, ON. She can be reached at: clarysage@sympatico.ca or 519-780-0708.

Healthy Directions Dec/Jan 2009 9

Top Foods for

ARTHRITIS

By Doug Cook RD, MHSc., CDE According to the Arthritis Society of Canada, arthritis (‘arth’ meaning joint, ‘itis’ meaning inflammation), consists of more than 100 different conditions. These can be anything from relatively mild forms of tendinitis (as in ‘tennis elbow’) and bursitis to crippling forms which affect the whole body, such as rheumatoid arthritis (an autoimmune disease). There are also pain syndromes like fibromyalgia and arthritis-related disorders, such as systemic lupus, that involve every part of the body. There are forms of the disease, such as, gout that almost nobody connects with arthritis and there are other conditions - like osteoarthritis, the misnamed ‘wear and tear’ arthritis, which is the gradual thinning of the cartilage that provides a buffer between the ends where two bones meet, like in the knee.

Pain and inflammation are the hallmarks of arthritis.

While neither rheumatoid arthritis nor osteoarthritis can be cured, both conditions can be managed through medical care and natural remedies geared to help reduce inflammation and ease pain.

ADD SPICE TO YOUR LIFE WITH GINGER Ginger has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times. Native to Asia where its use as a culinary spice spans at least 4,400 years, ginger grows in fertile, moist, tropical soil. Ginger has strong anti-inflammatory properties. In a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo.

Another study found it to be just as ibuprofen – so those wishing to possibly decrease their use of pain medication may want to try ginger – a safe alternative. The only potential side effect is heartburn as the herb’s active ingredients are volatile oils – always take with food. Limit intake to about 2 - 4 grams (up to about one tsp.) of fresh root daily (0.25 - 1.0 gram of powdered root), added to foods. Alternatively, steep two tbsps. of freshly shredded ginger in hot water to make a tea (discard the ginger root after brewing), and take 2 - 3 times daily. Consult with your doctor if you’re taking blood thinners like warfarin (coumadin). Exercise caution if you have a history of gallstones as ginger can increase bile excretion.

10 Healthy Directions Dec/Jan 2009

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Arthritis Meal Plan DAY 1

DAY 2

DAY 3

BREAKFAST

BREAKFAST

BREAKFAST

1 cup fresh or frozen blueberries or raspberries, 175g container of low-fat yogurt, 1/3 cup of bran-buds with psyllium, fresh ginger tea, multivitamin + 1000-2000IU vitamin D

1/2 cup (175ml) of thawed frozen berries 1tsp. or 5ml. of raw sugar/honey on 1/2 cup (175ml) 1% cottage cheese, 1 tbsp. of flax protein powder (finer grind than flax meal), fresh ginger tea, multivitamin + 1000-2000IU vitamin D

Smoothie: 1 cup (250ml) frozen strawberries/blueberries, 1/2 cup of 100% acai juice, 1 scoop of whey protein, 1 tbsp. of flax protein powder, 1/2 cup (125ml) fortified soy beverage, multivitamin + 1000-2000IU vitamin D

LUNCH Large green salad with vegetables of choice, 4 oz (112g) of lean protein or seasoned tofu, 2 tbsp. of hemp seeds, balsamic vinegar + 1 tbsp. extra virgin olive/hemp oil dressing, herbs 1/2 of a whole wheat bagel, 1 can of low-sodium tomato juice

SNACK

LUNCH

LUNCH

Tuna or egg salad sandwich: 2 slices of 100% whole wheat/grain bread, 1/3 cup of tuna or egg, 2 tsp. of mayo, with cucumber and/or tomato slices, 1 cup (250ml) of 1% milk or fortified soy/almond beverage, 1 piece of fruit

Roast beef sandwich: 3 slices of roast beef, 1-2 slices of low-fat mozzarella cheese, mustard, sliced tomatoes, lettuce, 1 cup (250ml) of baby carrots and zucchini slices with 1 tbsp. (15ml) salad dressing (homemade with olive/hemp oil)

SNACK

1 oz (28g) of 85% dark chocolate, 1 small fruit cookie, fresh ginger tea

1/4 cup (125ml) of pistachios, 1 piece of fruit, fresh ginger tea

1 cup (250ml) of 1% milk, 2 small fruit cookies

DINNER 4oz (112g) or the size of a computer mouse piece of lean protein like beef or chicken, 1 cup (250ml) of whole grains like brown rice or buckwheat pilaf, 1 1/2 cups (375ml) of mixed vegetables top with 1 tbsp. of extra virgin olive or hemp oil and herbs/black pepper, 1 g EPA/DHA fish oil supplement

SNACK

DINNER

DINNER

2 cups (500ml) of vegetarian chili be sure to include beans, lentils etc. seasoned with turmeric, 1/2 of a whole bagel or home-made cornmeal muffin, 1 g EPA/DHA fish oil supplement

4oz (112g) of wild salmon filet, 1 cup (250ml) of whole grains like brown rice or buckwheat pilaf, 1 1/4 cups (375ml) of mixed vegetables top with 1 tbsp. (15ml) of extra virgin olive or hemp oil and herbs/black pepper,

SNACK

SNACK

SNACK

1 cup of cherries, fresh ginger tea

1/2 cup (125ml) sorbet, 1 wafer cookie, fresh ginger tea

1/2 cup (125ml) 100% acai juice or blueberry juice

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ADD SOME KICK WITH CURCUMIN Curcumin has been shown in studies to not only reduce inflammation but to enhance the effects of anti-inflammatory medications, again possibly allowing a reduction in their dose and thereby reducing the side effects of those drugs. Curcumin is the active ingredient in the spice turmeric, commonly used in curries.

Turmeric as a spice can be used freely in cooking or taking a supplement is an option if getting enough through diet and food is a challenge. Take supplements with food to reduce any potential for stomach upset. Again, you’d need to consistently get about 1 tsp. worth a day. Like ginger, consult with your doctor if you’re taking blood thinners like warfarin (coumadin) and exercise caution if you have a history of gallstones.

OMEGA-3 FATS FOR JOINT STIFFNESS Omega-3 fats have the best track record in the symptom management of arthritis. Omega-3 fats from fish and fish oil supplements are very effective at lowering inflammation and thereby help to reduce joint stiffness. Aim to get about 2g. of EPA/DHA combined per day. This can be done with supplements, omega-3 fortified eggs or by eating fish. However, it requires eating fish almost daily (about 100g. or 3oz. fatty fish like salmon or sardines).

More realistically, taking about 1g. of EPA/DHA from supplements while increasing consumption of fish and omega-3 eggs is probably easier. Consult your doctor before taking EPA/DHA supplements if you take warfarin (coumadin) because there is a small increased risk of bleeding. Discontinue using EPA/DHA supplements or consuming fish two weeks before any surgical procedure.

VITAMIN D AND RHEUMATOID ARTHRITIS The latest research on vitamin D draws on data from the Iowa Women’s Health Study, which followed almost 30,000 women, aged

55 to 69, for 11 years. During the study, 152 of the women developed rheumatoid arthritis. The investigators found that women whose diets were highest in vitamin D (including both food and supplements) had the lowest incidence of rheumatoid arthritis.

Vitamin D helps to balance the immune system, helping to keep it from becoming overactive, which happens with autoimmune diseases like arthritis. Because there so few naturally occurring sources in the diet and because Canadians can’t make vitamin D from sunlight between mid-October till the end of March, supplements are needed. Aim for 2,000IU per day from all sources.

Be sure to check to see how much is in your multivitamin.

BERRIES FOR PAIN RELIEF Berries – dark blue, red and purple berries such as blueberries, blackberries, raspberries, strawberries, cranberries, as well as, two other foods; cherries and acai, are rich in a class of antioxidants called anthocyanins which act like acetylsalicylic acid (ASA), and may be as effective as an anti-inflammatory agent. There are no limits here – you can eat as much of these healthy guys as you want to with the exception of cranberries. They are high in oxalates. If you have a history of kidney stones, it’s best to avoid them.

Doug Cook, RD MHSc CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). In addition, he has served as the nutrition expert for the Ministry of Health’s website: healthyontario.com. Visit his website: www.wellnessnutrition.ca.

Healthy Directions Dec/Jan 2009 13

A New Force Against Arthritis

Serratia Peptidase

By RoseMarie Pierce, B.Sc.Pharm Enzymes are our most important nutrients! Enzyme therapy has been used to treat disease for over 100 years. Effective, powerful proteolytic enzymes offer a welcome step towards solving pain and arthritis and can: reduce inflammation, reduce swelling & pain, help allergy sufferers, support cardiovascular health and much, much, more.

Since the 1970’s, health practitioners in Europe and Asia have been prescribing serratia peptidase enzyme, commonly known as serrapeptase, for effective treatment of arthritis, fibrocystic breast disease, carpal tunnel syndrome, and other inflammatory conditions.

In Europe, serrapeptase has also been used to treat arterial blockages due to its ability to alleviate arterial inflammation and dissolve blood clots and arterial plaque.

Serratia peptidase’s healing repertoire is impressive, including the digestion of non-living tissue such as dead cells, cysts, scar tissue, as well as the reduction of most forms of inflammation.

Serratia peptidase helps to expectorate mucus and encourages normal mucous levels in the sinus cavities and lung tissue. Besides reducing inflammation, swelling, and mucus excess, one of serratia peptidase’s most profound benefits is the reduction of pain, given its ability to block the release of pain-inducing amines from inflamed tissues.

There are more than four million people in Canada with arthritis, and this number is expected to double by 2030. Most Canadians with arthritis are of working age and in the prime of their careers - between the ages of 20 to 64.1 For the millions who take anti-inflammatory medications to relieve pain or to promote cardiovascular health, the enzyme serratia peptidase shows great promise.

THE ENZYME ALTERNATIVE The search for a superior enzyme that offers safe but powerful anti-inflammatory properties, thus averting the destructive side 14 Healthy Directions Dec/Jan 2009

effects of anti-inflammatory drugs, ended with the discovery of serratia peptidase in the early 1970’s. It is now in wide clinical use throughout Europe and Asia as a viable alternative to salicylates (ASA), ibuprofen and the more potent prescription non-steroidal anti-inflammatory drugs (NSAIDs). Serratia peptidase is devoid of any serious gastrointestinal side effects. This enzyme has not been shown to cause ulcers or stomach bleeding, and offers North Americans a sensible alternative to NSAIDs.

A NEW CHOICE FOR PAIN MANAGEMENT Serratia peptidase has many benefits and may: decrease swelling and generalized pain, act rapidly on localized inflammation, improve carpal tunnel syndrome (decrease pain), clear and clean nasal passages and lungs, promote overall circulatory health, removing arterial plaque and blockages.

There are enteric-coated pure serratia peptidase enzyme preparations available, with no excipients or other fillers and in vegan and vegetarian friendly, vegetable capsules.

RoseMarie Pierce, B.Sc.Pharm, is a holistic pharmacist with more than 40 years experience in both conventional and natural medicine.

RoseMarie is a highly respected lecturer, writer, and media personality within the natural health industry, and serves in a senior capacity with Prairie Naturals Health Products as a company spokesperson, educator and product formulator. For more information visit her website at www.sunstreams.ca. Look for Prairie Naturals’ Serra-Force and Extra Strength Serra-Force. For more information about these and other Prairie Naturals products visit: www.prairienaturals.ca.

References: 1) The Arthritis Society, New Study Shows Canadians with Arthritis Struggle to Keep Working, found on line at: www.arthritis.ca

Cold and Flu Prevention

By Michele Sevier, DNM, DAc Cold and flu are two very common illnesses that can be caused by exposure to over 200 different viruses. While the common cold possesses irritating symptoms (sore throat, cough, headache, runny nose and sneezing), it is important to realize that influenza can carry far greater health complications. The flu tends to have a very rapid onset with more severe symptoms (fever, chills, aches and pains, runny nose, sore throat and dry cough) that can lead to significant respiratory infections and complications including pneumonia.

It is apparent that these germs can pack a wicked punch, even for those fixated on maintaining a healthy immune system. However, the best preventative plan involves building and strengthening immunity in order to avoid colds and flu.

A HEALTHY IMMUNE SYSTEM The immune system is not specific to one organ, but rather composes many organs including the gut, spleen, liver and blood.

One of the most important aspects in the prevention of these viral infections is a healthy functioning gastrointestinal tract.

16 Healthy Directions Dec/Jan 2009

Excess acidification of the body, especially the gastrointestinal tract and the extracellular matrix (connective tissue), is very common today as a result of our poor diets. The over loading of these systems will hinder the absorption of oxygen and nutrients into the cell, as well as, compromise immunity.

A nutrient rich diet is very important in order to enhance pH, the immune system and overall health. Focus on consuming large quantities of fresh vegetables and fruit while reducing acid forming foods especially those that are refined and high in sugar.

GREEN FOODS FOR PH REGULATION Supplementing with a product that is supportive of pH regulation is also very important. Green superfoods can be beneficial to sustain pH, but for many individuals with pH imbalances they would gain additional benefits from a multi-mineral product that is specifically formulated to reduce harmful acidity by replenishing vital alkaline salts. Although there is no cure for these common illnesses, there are some other beneficial supplements to help the war on cold and flu.

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ZINC LOZENGES AT THE FIRST SIGNS A study in the Journal of Infectious Diseases suggests that taking zinc lozenges at the first sign of a cold could lead to milder symptoms and quicker recovery. It appears that the effectiveness of zinc relies on frequent dosing (every 2 to 4 hours). It is important to note that extended use of zinc can lead to copper deficiencies.

GARLIC SUPPLEMENT

VITAMIN C AND ECHINACEA FOR AIDING THE IMMUNE SYSTEM Vitamin C, a water-soluble vitamin is important for the proper functioning of our immune system. High stress, smoking and a poor diet can deplete vitamin C levels. Supplementing with vitamin C can help boost immunity.

Echinacea is another popular supplement that has been widely used for its ability to positively impact the immune system. This important herbal remedy is thought to help stimulate the production of white blood cells.

GRAPEFRUIT SEED EXTRACT AND OLIVE LEAF Grapefruit seed extract is known for its antibacterial, antifungal and antiviral properties.

Proanthocyanidins are the active ingredients from the flavonoid family, which function as strong antioxidants.

Olive leaf has been traditionally used to treat a wide variety of illnesses. Today we know that olive leaf possesses anti-inflammatory properties but also helps strengthen the immune system by slowing or stopping the replication of bacteria and viruses in the body.

REGULAR HAND WASHING AND HYDRATION Don’t forget the basics. Colds and flu are most often spread by hand contact so washing your hands frequently is vital. Keep hydrated by drinking plenty of water and herbal teas.

Avoid caffeinated products that can cause dehydration. Milk and dairy products can increase mucous production, so it is wise to steer clear of these foods to aid respiration and reduce congestion.

Overall, it is important to attempt to find balance in your life through a healthy diet, regular exercise and sleep. Reducing stress and the regular use of select natural health supplements will also improve your immune system and overall health.

Michele Sevier DNM DAc is an educator and advocate of natural health and healing. As an independent advisor for Nutrition House, she is actively involved in many facets of integrative medicine including research, the formulation of specialized supplements and providing natural health solutions to the general public. Contact Michele through Nutrition House’s “Ask Our Expert” service at www.nutritionhouse.com.

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WWW.CLMHEALTH.COM Healthy Directions Dec/Jan 2009 17

Natural Treatment for

MRSA

By Priyanka Sutradhar ND

Ontario hospitals are receiving a failing grade when it comes to the spread of a nasty invader called methicillin-resistant Staphylococcus aureus (MRSA). The province has recorded its highest number of superbug MRSA cases. In a three year period, the number of cases of methicillin-resistant Staphylococcus aureus has increased by more than 50 per cent with a total of 16,498 patients being infected or colonized with MRSA in 2007, according to figures by Ontario’s Quality Management Program Laboratory Services. The increase in cases reflects the need for more attention to patient safety and infection prevention initiatives in the province’s hospitals.

MRSA is a resistant variation of the common bacterium Staphylococcus aureus that has evolved an ability to survive standard treatment by antibiotics. MRSA is especially troublesome in hospitals where patients with open wounds, invasive devices, and weakened immune systems are at greater risk for infection than the general public.

Key to preventing MRSA is the thorough cleaning of hospital rooms. Equally important are hand hygiene measures, such as washing with soap or alcohol rubs. Experts say only 40 per cent of health-care providers in Canada properly wash their hands.

A natural compound found in garlic may also provide a strong defense to MRSA. A presentation made at the American Society for Microbiology in 2005 looked at stabilized allicin as a safe, natural and effective treatment for MRSA infections that are multi-drug resistant. The mechanism of action of stabilized allicin is theorized to be due to inhibition of certain sulfur containing enzymes in the microorganisms.

In a number of cases stabilized allicin was effective in eliciting wound healing infected by MRSA. This led researchers to develop topical treatments of stabilized allicin along with capsules and nasal sprays all useful in the fight against the pernicious MRSA. Stabilized allicin is the main bioactive agent from Allium sativum or garlic. This compound is highly active but generally unstable. Using a cold aqueous extraction method, stabilization of allicin is possible which in turn has been reported as highly effective against MRSA. For more information about Allimax please contact CLM Health Group at (905) 828-8004 or go to: www.clmhealth.com

Healthy Directions Dec/Jan 2009 19

Winter Health for Kids STAYING ACTIVE INCREASES YOUR RESISTANCE TO COLD AND FLU!

Winter Fun Starts Here!

By Erin Bell, RNCP, R.h.A. Most children look forward to the first snowflakes of the season. However, with the snow often follows sneezing, coughing and the chills. Colds and flu seem to arrive on cue. It is not the actual cold temperatures that cause cold and flu – it is more of the lack of good nutrition, stress, sedentary lifestyle and weakened immunity that allows us to “pick up” something. So, how can we help our kids enjoy winter, instead of spending it in bed?

BOOST IMMUNITY WITH NATURAL FOODS Natural, healthy foods help build a healthy immune system.

Warming foods are root vegetables, tomato sauces, lentils, yams, oats, and squashes. Garlic, ginger, vanilla, cinnamon and oregano are warming spices. The term warming does not imply the temperature, but rather, the effect that these foods have on the body.

20 Healthy Directions Dec/Jan 2009

Foods rich in vitamins A, C, D and E, as well as, minerals like selenium and zinc help immune system function to boost a child’s ability to combat bacteria and viruses. Reducing intake of orange juice, and dairy products is advisable during a cold or flu, as these foods can produce mucus and may make things worse.

Supplementing a child’s diet with a multi-vitamin and mineral is also beneficial. Make sure it includes vitamin D (D3) as Canadians are prone to lack of D vitamins over the winter months.

We often try to rid the body of cold and flu symptoms as soon as possible, but often the body needs time to work things out.

Provide fresh water and avoid junk and processed foods.

Unpasturized natural honey (choose organic) has good antibacterial properties and is effective for coughs and colds.

Healthy Directions Dec/Jan 2009 21

22 Healthy Directions Dec/Jan 2009

Do not give infants or children under the age of two unpasturized honey, as it is not advisable. Garlic has strong antibiotic properties. Extra vitamin C is advisable for its ability to boost the immune system. Homeopathic remedies and herbs are also very effective at helping relieve symptoms and restoring health without the side effects of prescriptions and over-the-counter medications.

Astragalus, echinacea, cat’s claw, chamomile and ginger (both as weak teas for children) are beneficial. Your child may prefer a hot lemon or apple drink (make sure it’s natural and not sugar-laden) or warmed pear juice with cinnamon.

Peppermint and spearmint have relaxing properties on the digestive tract. Choose fresh or dried herbs or an organic tea and allow the child to sip warmed.

Supplementing with a good quality fish oil with DHA will help keep a child’s immune system in peak performance all winter long.

If your child does not like the taste, choose a capsulated form or choose a marine-based form of omega-3 that is derived from seaweeds.

NO SUGAR, PLEASE Avoid sugar as much as possible and eliminate sugar completely during any type of illness. Sugar suppresses the immune system for hours after it is consumed and paves the way for bacteria and yeasts to grow. Sugar can prolong and intensify cold or flu.

Avoid carbonated beverages and pop as they are extremely high in sugar (as much as eight teaspoons per can). Ice cream and frozen treats like popsicles may feel soothing, but they do nothing to help the immune system combat the illness.

Antibiotics can also strip the good bacteria away from the body, so if you absolutely must give your child an antibiotic for a bacterial infection, then supplement with a good probiotic to replenish the digestive tract and keep yeasts at bay.

STAY ACTIVE While some days can bring some winter fun – for the most part, winter is cold and dark. Most of us simply cannot wait to see the first tulip peaking beneath the melt. However, don’t let winter keep the kids indoors. We need that little bit of exposure to the sun, as this is the body’s best way to make vitamin D. Getting the kids bundled up for some outdoor fun will keep them active and boost their immunity. Building a snow castle or joining a game of hockey will keep kids moving and exercise keeps their metabolism functioning well. If your kids just hate the cold, then indoor activities like rock climbing, swimming and indoor soccer will keep them moving even if everything else is frozen stiff.

R-E-S-T! When nature does take its toll and your little one is down with a cold or flu, make sure they rest. Too often, we just try to keep them going and this just makes it worse for everyone. Not only does this potentially spread the sickness to others, it also does not allow for the body to cleanse and heal itself. Rest is absolutely essential.

Tuck them in bed, make some homemade chicken soup and nourish them – their bodies will do the rest and they’ll be up again making snowmen in no time.

Erin Bell is an Author, Nutritionist and Holistic Allergist in Peterborough, Ontario.

Healthy Directions Dec/Jan 2009 23

Here Comes the Sun Essential Sunshine Vitamin, Vitamin D

By Michelle Honda PhD As human beings, it is our natural instinct to be on a quest for better health and a longer life. Everyday research is showing us more and more benefits from consuming vitamins, minerals and other phytochemicals. In growing numbers, a mind set of treatment mentality is shifting towards being proactive and preventing illness before it occurs.

When we are looking at nutrients for building and maintaining, vitamin D holds a prominent place on the list of importance. The following dialogue will delve into the complexities of vitamin D and its many applications as it applies to our daily health. We will explore the hazards of vitamin D deficiencies, companion supplements, dietary sources, and appropriate dosages to include the various forms and their effectiveness respectively.

Several aspects of culture and lifestyle are inhibiting the availability of this sunlight vitamin.

Today, more and more adults are taking drastic measures to avoid the suns UV-rays. Once thought to be an uncommon condition of modern times, research has now shown that vitamin D deficiency is on the rise.

People who may fall into this category are those who work long hours in offices or whose clothing and lifestyle keep them out of the sunlight. Also included are adults over 50, post menopausal women, dairy intolerant individuals, anyone living in cold or northern regions and overusers of sunscreen.

WINTER BLUES Since winter is upon us, let’s take a look at how the lack of vitamin D poses a hazard to our health during these many days of reduced sunlight. As it happens, getting adequate exposure to the sun’s rays combats the condition SAD (seasonal affective disorder), sometimes called “winter blues.”

Published research shows that vitamin D is an important nutrient for our brain as well as our body. In one such study, a mere five days of treatment with vitamin D (dosage of 400 – 800 IU per day) improved 1 winter depression. Further research involving lengthier trials supported the link between vitamin D and moods indicating the biochemical basis for SAD.2 Whenever possible make an effort to get outside especially on bright days during the cold season.

APPLICATION OF VITAMIN D A major application of vitamin D has to do with calcium absorption. It is virtually impossible for the body to properly assimilate calcium and phosphorus without vitamin D. When vitamin D supplies are insufficient the body then robs our bones for the calcium it needs. Healthy bones and teeth will begin to fade away if levels of vitamin D are not sustained.

Ongoing research of vitamin D and abnormal cell development as seen with cancer has shown great promise, particularly in the areas of colon, prostate and breast cancer. Vitamin D regulates the genes associated with cancers and autoimmune disease.3 Vitamin D helps in the growth of new skin cells therefore concerning disorders such as psoriasis and other itchy, flaking problems have been helped with higher levels of vitamin D. In addition to inadequate sunlight, hereditary, kidney and liver disorders will inhibit the absorption of vitamin D. Deficiency of vitamin D leads to impaired bone mineralization contributing to bone softening diseases such as rickets, osteoporosis and osteomalacia.

COMPLEXITIES OF VITAMIN D Vitamin D3, also known as cholecalciferol, is a secosteroid structurally similar to steroids, such as, testosterone, cholesterol and cortisone. Cholecalciferol is the only natural form of vitamin D, manufactured in large quantities when our bare skin is exposed to the sunlight. All other forms are molecules that have vitamin D activity. Experts recommend a natural form of vitamin D rather than synthetic.4 Vitamin D2 (calciferol) promotes a healthy heart and thyroid; aids metabolism and assimilation of calcium for healthy bone formation. Calciferol is not a naturally occurring vitamin within humans. It is produced by radiating fungus which form fat like substances called ergocalciferol. Being derived from plants, it is considered kosher.

Canada’s Food Guide recommends that all Canadian adults over age 50 take 400 IU of vitamin D each day.

IMPORTANCE OF CALCITRIOL, CALCIDIOL

DAILY DOSAGE OF VITAMIN D

Calcitriol is the most potent steroid hormone in our bodies derived from cholecalciferol where it is manufactured from calcidiol in our kidneys and tissues. Calcitriol blood levels refer to a vitamin D deficiency testing, the only one required.

RDI (recommended dietary intake) for infants six months to one year is 400IU. For children, men and women aged 19-50 is 200IU. Men and women aged 51 to 70 is 400IU and adults past the age of 70, 600IU. However, in the absence of sunlight, 1000IU of cholecalciferol is required for children and 4000IU for adults. The Canadian Pediatric Society recommends 2000IU daily for pregnant and breastfeeding women.5

VITAMIN D IS A PREHORMONE NOT A HORMONE Similar to cholesterol, the body turns vitamin D into two hormones, calcidiol and calcitriol which are then collectively called vitamin D. For instance, the body uses cholesterol to make hormones such as estrogen and testosterone, likewise the cholecalciferol taken from our skin or supplements is turned into hormones by the body.

HOW TO TAKE VITAMIN D Vitamin D is a fat soluble vitamin requiring the presence of fat for best absorption; preferably mono and polyunsaturated fats and always with a meal.

COMPANION SUPPLEMENTS Calcium: promotes healthy teeth, gums, bones, neuromuscular activity, and blood clotting. Phosphorous: promotes healthy metabolic function, bones and teeth. Vitamin C: promotes healthy immune system, aids in formation of collagen and iron absorption, as well as, destroys free radicals. Vitamin A: promotes healthy skin, hair, bones, eyes, immune system, embryonic development, nervous system, and the brain. Iron and zinc can be poorly regulated in the presence of vitamin D deficiency.

26 Healthy Directions Dec/Jan 2009

DIETARY SOURCES Fatty fish are natural sources of vitamin D such as catfish, mackerel, salmon, tuna in oil and sardines. Milk and grains are often fortified with vitamin D to minimize the risk of vitamin D deficiency.

TOXICITY Overexposure to sunlight may result in vitamin D toxicity affecting individuals equilibrium leaving them light headed or what is sometimes referred to as sunstroke. The level of vitamin D found in normal food and supplements are too low to be toxic. However, an overdose of vitamin D usually only occurs when excessive doses of the prescription form are taken.6

Q&A Q: Why are Canadians vitamin D deficient during winter months?

The naturally rejuvenating benefits of vitamin D will help our bodies remain strong, vibrant and resistant to damage.

Michelle Honda is a holistic doctor practicing at Renew You Holistic Health located in Ancaster, Meadowlands. In addition, to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. www.renewyou.ca (905) 304-0111 References: 1) Lansdowne AT.et al Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl). 1998;135(4):319-23.

2) Vieth R, et al. Randomized comparison of the effects of vitamin D3 adequate intake versus 100mcg (4000IU) per day on biochemical responses and the wellbeing of patients. Nutrition Journal 2004;3:8 3) Marshall TG(February 2008) Vitamin D discovery outpaces FDA decision making. Bioessays 30 (2):173-83 doi:10.1002/bies 20708.PMID 18200565 4) Dietary Supplement Fact Sheet: 2007-09-10Vitamin D. National Institutes of Health .

5) The vitamin D miracle: Is it for real? March 8, 2008 Martin Mittlestaedt 6) Vieth R(1999). Vitamin D supplementation, 25hydroxyvitamin D concentrations and safety. Am J Clin Nutr 69 (5):842-56. PMID 10232622.

A: From October through March the sun's rays are not strong enough to synthesize the vitamin naturally.

Healthy Directions Dec/Jan 2009 27

Canada’s Nutrition Report Card

WHEN IT COMES TO NUTRITIONAL KNOWLEDGE, AND TRYING TO EAT HEALTHY DO CANADIANS MAKE THE GRADE?

By Cara Rosenbloom RD Close to 60 per cent of Canadians say they have made changes to their eating habits in the last year – and the changes are for the better. According to Tracking Nutrition Trends VII, a survey released October 24, 2008 by the Canadian Council of Food and Nutrition (CCFN), many Canadians are trying to eat more vegetables and fibre, and consume less fat and sugar. About eight per cent of Canadians say they’ve tried to eat more natural products, while three per cent are eating more organic foods.

✔ AN A FOR EFFORT When making food choices, most Canadians say that taste is paramount, but nutrition is a close second. More than 75 per cent of us look for foods low in trans fat and salt, but high in whole grains.

But are Canadians healthy? When asked this question, Canadians give a resounding “yes”. Almost 75 per cent of Canadians rate their health and eating habits as good, very good or excellent.

However, self-reporting does not tell the whole story. When asked specific nutrition questions, not all Canadians made the grade.

✘

CANADIANS FAIL TO TAKE VITAMIN D

Only eight percent of Canadians are taking vitamin D supplements, yet up to 97 per cent of the population may be vitamin D-deficient in the winter months. In fact, Canada’s Food Guide recommends that all Canadian adults over age 50 take 400 IU of vitamin D each day. The message is not yet getting through.

✘

CHOLESTEROL CONFUSION

Many Canadians – almost 70 per cent – still erroneously believe that cholesterol found in food (like eggs and shrimp) is the major

factor affecting their blood cholesterol. Studies have shown that this is not the case. The major contributor to high blood cholesterol is having a diet high in saturated and trans fat. High cholesterol foods have little, if any, direct effect on blood cholesterol levels if eaten in moderate amounts (no more than 300 mg of cholesterol per day).

There is still a lack of understanding about how detrimental trans fats can be to overall health. Almost 70 per cent of Canadians are unaware that trans fat is as bad as saturated fat. The fact is, eating just five grams of trans fat each day can increase the risk of heart disease by 25 per cent. This message needs to reach more Canadians.

✔ OMEGA-3 SAVVY, BUT SOMETHING’S FISHY While trans fat knowledge is still murky, Canadians are quite informed about healthy omega-3 fats, with 75 per cent agreeing that they are essential to a healthy diet. Yet for all of this awareness, only three per cent of Canadians report eating more fish than last year (fish is rich in omega-3 fat), and just three per cent take an omega3 or fish oil supplement.

Canadians do make many wise food choices, and we continue to rely on food packaging, the Internet, magazines and books to fill our insatiable need for information about nutrition. Interest in nutrition appears to be growing, and with increased learning and education, Canadians can make better food choices for optimal health.

As a non-profit organization, CCFN advocates for policy change to key nutritional issues affecting all Canadians. CCFN works to promote public understanding of nutrition issues ranging from childhood obesity to food labeling to trans fat. To learn more about the Canadian Council of Food and Nutrition and your nutrition knowledge, visit www.ccfn.ca.

Healthy Directions Dec/Jan 2009 29

YOGA Four Poses to Ease Stress and Promote Restful Sleep

By Rita Cupitt Many of us in our busy lives face stressful situations. How we react to and manage stress impact our health and sense of wellbeing. Stress can manifest as anxiety, panic attacks, sleep disturbances or insomnia and chronic illness.

As winter arrives and brings with it short days and long, dark nights, we see that plants and trees take time to rest; we need to take our cue from nature and use our yoga practice as a place of refuge and nourishment.

Society calls us to be “doers” and so often our yoga practice is filled with activity and doing. The winter season calls us to “just be”.

We can use yoga as a balance to our busy lives, bringing relaxing, restorative poses to a regular yoga practice to help reduce the feeling of stress. Restorative poses will contribute to more restful sleep.

Many of my students report that the night of their yoga practice is their best sleep of the week.

For better sleep, try a short yoga practice just before bed. Here are a few of my favourite restorative poses. Find a quiet, warm place where you will not be disturbed. Spend a few minutes (or more) in each pose. Play some quiet, relaxing music or take the opportunity for silence. If you have health issues, check with your doctor first.

30 Healthy Directions Dec/Jan 2009

In restorative yoga poses, bring the attention to the breath to still the fluctuations of the mind and become more present in the unfolding of each moment. Connecting the mind, body, and breath helps us to direct the attention inward. Through this process of inward attention, we learn to recognize habitual thought patterns without labelling them, judging them, or trying to change them. We become more aware of our experience from moment to moment which in turn helps us to manage stress in our lives. Stay in each pose for 5 or 10 minutes.

LEGS UP THE WALL (Viparita Karani) Sit on the edge of your mat with your side to the wall. As you bring your torso back, swing your legs up the wall. Make sure your whole spine is on the mat - if your hamstrings are tight, come away from the wall a few inches until you are comfortable. Your hands can be by your side, on your body or overhead. If this is not comfortable for your legs, use a chair.

Benefits: A pose of complete relaxation, this calms the nerves, balances the endocrine system, relieves fatigue and increases blood flow to the pelvic region. Try this pose after a day on your feet.

SUPPORTED BRIDGE (Setu Bandha Sarvangasana)

CHILD POSE (Adho Mukha Virasana)

CORPSE POSE (Savasana)

Using blankets or a bolster, place your supports against the wall and the other vertically, forming a “T� shape.

You will need another folded blanket or pillows on the floor for your head.

Sit on the vertical bolster till the end of the bolster is in the middle of your back and your shoulders touch the floor with your head rested on the blanket or pillows.

Your feet will rest on the support against the wall. Rest your arms comfortably. To come out of the pose, roll onto one side and come up slowly.

Sit back on your heels and bring your torso forward until your forehead is on the mat.

Arms can be extended or back towards your heels.

For a supported pose, or if your legs are uncomfortable, put a bolster between your legs to rest your torso. Rest your head to the side.

Lie on your back on the floor (or in bed if you are not able to come to the floor) on a blanket or yoga mat, palms up and legs spread apart.

A bolster or pillow underneath your knees and your head may provide more comfort.

Pay attention to your breathing. Rest for 5-10 minutes.

Benefits: Calms the nervous system, lowers blood pressure and relaxes body and mind.

Benefits: Deeply relaxes and soothes the sympathetic nervous system. Relieves fatigue and anxiety and restores balance.

Benefits:: Relieves anxiety, erratic mood swings, tension headaches and depression. Regulates blood pressure.

Rita Cupitt, FOYT-R500, Director of Blue Heron Body & Soul Yoga Studio in Guelph has taught yoga since 2001. She also teaches a one year Yoga Teacher Training Program. Her focus is gentle yoga for all bodies and ages. Visit the website at www.blueheronyoga.ca or e mail: rita@blueheronyoga.ca

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32 Healthy Directions Dec/Jan 2009

FESTIVE WINTER RECIPES SLOW ROASTED PORK WITH WINTER CHUTNEY 4.5 lbs (2 kg) pork shoulder blade roast Black pepper

STRAWBERRY CHIPOTLE CHUTNEY INGREDIENTS 1/2 yellow onion, diced 1/4 cup port wine 1 cup water 1 tbsp balsamic vinegar 1 chipotle pepper, chopped fine 1/4 – 3/4 cup dried strawberries

DIRECTIONS Slow Roasted Pork Shoulder: Season roast with herbs and pepper, rubbing into the meat.

Place in a baking pan, and bake at 350˚F for 2.5 hours or until roast reaches an internal temperature of 150˚F. Remove from oven and allow to rest for about 15 minutes before carving.

Dried Strawberry Chipotle Chutney: Combine the yellow onion and port in a sauté pan, reduce over medium heat until most of the liquid has evaporated. Add the remaining ingredients and cook over medium low heat for 20 minutes. Spoon over sliced pork shoulder.

Courtesy of the California Strawberry Commisision.

More nutritious holiday recipes ideas can be found at: www.calstrawberry.com.

EASY ALMOND ASPARAGUS Asparagus and almonds pair for a quick delicious side. Makes 6 servings.

INGREDIENTS 1 1/2 pounds asparagus spears, tough ends trimmed off 1 tablespoon margarine or butter 2 tablespoons lemon juice 1/4 cup slivered almonds, toasted Salt and pepper to taste

DIRECTIONS

QUICK TIP

In large nonstick skillet, melt butter and sauté asparagus, over medium heat, for 3-5 minutes. Add lemon juice, cover, and simmer until crisp-tender. Add almonds and season to taste, tossing gently. Serve.

When selecting asparagus, pick out stalks that are firm from their closed tips to their green bottoms, avoiding spears with ridges, a sign they are drying out.

Courtesy of Holly Clegg author of the best selling trim&TERRIFIC™ cookbook series and Eating Well Through Cancer. For more recipes, visit www.hollyclegg.com.

Healthy Directions Dec/Jan 2009 33

FESTIVE WINTER RECIPES PRALINE STUFFED YAMS INGREDIENTS 3 pounds small-medium sweet potatoes (yams), unpeeled 1/4 cup sugar 1/2 teaspoon ground cinnamon, divided 1/4 cup skim milk 2 teaspoons vanilla extract, divided 3 tablespoons melted butter 1/3 cup all-purpose flour 1/4 cup light brown sugar 1/4 cup chopped pecans

DIRECTIONS

TERRIFIC YAM TIDBITS: •1 (15-ounce) can sweet potatoes (yams) drained and mashed equals 1 cup.

•1 medium sweet potato, cooked equals 1 cup mashed •Bake sweet potatoes, wrap well, and freeze to pull out for a quick dinner side.

•Sweet potatoes (yams) should not be refrigerated unless cooked.

Preheat oven to 400°F. Place yams on nonstick baking sheet and cook 1 hour, or until tender.

Cut thin slice off top of each potato. Carefully scoop yam out of its skin into large bowl, leaving 1/4-inch thick shells.

In mixing bowl, mash yams; add sugar, 1/4 teaspoon cinnamon, milk, and 1 teaspoon vanilla, mixing until smooth. Spoon mixture evenly into shells.

Place on a non-stick baking sheet. In small bowl, mix margarine, flour, brown sugar, pecans, remaining 1 teaspoon vanilla, and remaining 1/4 teaspoon cinnamon together until crumbly. Sprinkle evenly over yams.

Reduce oven to 350°F, and continue baking 15 minutes, or until topping is brown. Serve.

Holly Clegg is the author of the best selling trim&TERRIFIC™ cookbook series and Eating Well Through Cancer. Her new book, trim&TERRIFIC™ Gulf Coast Favorites includes southern and regional specialties, a must in every kitchen!

For more recipes, visit www.hollyclegg.com

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FESTIVE WINTER RECIPES TOASTED ALMOND SHERBERT WITH RASPBERRIES INGREDIENTS 2 1/2 cups plus 2 tablespoons reduced fat buttermilk 1/3 cup plus 2 tablespoons sugar 3 tablespoons honey 1/2 cup low fat plain yogurt 1/2 vanilla bean, split (or 1 teaspoon good quality vanilla extract) 1 1/2 cups chopped almonds 1 pint fresh raspberries Slivered almonds to garnish (optional)

DIRECTIONS Combine the buttermilk, sugar, honey, yogurt and vanilla bean (or extract) in a saucepan. Heat mixture over low heat, stirring to dissolve the sugar. Be careful not to bring to a boil.

Strain mixture through a mesh sieve, returning vanilla bean to he mixture, if using. place over an ice bath to cool.

Place almonds in a single layer in a dry skillet, and turn heat to medium. Toast stirring occasionally, until almonds are fragrant and golden brown, 2-3 minutes.

Just before processing in an ice cream maker, remove vanilla bean (if using), add almonds, and process according to manufacturer’s instructions until frozen.

Place in a freezer until needed.

To assemble sundaes, layer sherbert with fresh raspberries and serve. Garnish with slivered almonds, if desired.

The Almond Board of California administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. Established in 1950, the Board’s charge is to promote the best quality almonds, California’s largest tree nut crop. For more information on the Almond Board of California or almonds, visit www.AlmondsAreIn.com.

Food can be fun, creative, healthy and tasty.

Healthy Directions Dec/Jan 2009 35

Stay in the Discover a Approach to

By Rachael Stewart ND The most well known natural joint products today are still glucosamine and chondroitin sulphate. Although, the findings recently published from several, clinical trials: showed results are mixed. Many people are not getting the pain relief or results they were hoping for and don’t know where else to look.

The answer to this problem may lie in two of the Amazon’s greatest gifts: cat’s claw (Uncaria Tomentosa) and maca (Lepidium meyenii walp). The two plant extracts are a very potent combination for joint pain, stiffness and immobility associated with arthritis and overuse.

CAT’S CLAW FOR INFLAMMATION

Choose Your Speed!

Cat’s claw is a large, woody vine that derives its name from hook-like thorns that grow along the vine that resemble the claws of a cat. It’s native to the Amazon rainforest and is considered sacred by the Ashaninka people who live there and have used both the bark and roots of the vine for generations to treat numerous health problems. Recent studies have proven cat’s claw also contains powerful anti-inflammatory properties.

Although cat’s claw is well documented as a very effective antioxidant, it’s believed that constituents in cat’s claw block the production of substances, such as, prostaglandins and tumor necrosis factor (TNF) alpha, which are involved in inflammatory pathways (Aliment Pharmacol Ther 12, 1279-1289). One study showed it provided significant pain relief and increased joint mobility within a one week period (Inflamm.res, 50, 2001, 442-448).

SKI New Natural Joint Health!

Another 12-month clinical trial of cat’s claw as an adjunctive to basic therapy in patients with rheumatoid arthritis showed a significant decrease in the duration of morning joint stiffness and a significant improvement in rheumatoid factor levels as compared with the control group, who were only treated with basic therapeutic drugs and painkillers (Journal of Rheumatology, 2002).

MACA FOR RESTORING JOINT FUNCTION Maca is a root vegetable that grows only in the Andean highlands zone of Peru, at altitudes of 4,250 meters above sea level. Maca planting was domesticated about 2,000 years ago by the Incas and used ever since by the people as part of their daily diet. It has long been utilized as an adaptogenic herb to help restore vitality and increase sexual health by stimulating the body’s systems. Recent research has shed light on how and why Maca has also been used as a treatment for arthritis.

A study has been conducted that shows Maca can activate the gene for Insulin Growth Factor-1 (IGF-1) in local tissues independent of other stimuli (www.Biomedcentral.com/1472-6882/6/13). Maca activates the repair process to restore joint function and architecture by activating the gene that turns on IGF-1. This gene is normally suppressed during inflammation. In turn, this may cause new cartilage to regenerate and builds and strengthens supporting musculature.

In combining the powerful anti-inflammatory properties of cat’s claw with maca’s ability to restore joint function, these two plant extracts have yielded some significant research and clinical results for addressing joint pain and repair.

Rachael Stewart ND practices at the Performance Chiropractic and Wellness Clinic in Surrey, BC, as well as, the Vitality Clinic in Vancouver, BC. For more information on these ingredients and the breakthrough joint health product Reflexir, please call 1-800-680-3015.

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Healthy Directions Dec/Jan 2009 37

SPIDER PLANT

Plants Give Life!

PLANTS LOVE YOU BACK Plants in Your Home and Office add Beauty and Improve Air Quality

By Russell Scott If you live in an air-tight energy-efficient home or new office building and you may be concerned about living or working in an environment where you are breathing in toxic chemicals “offgasing” from construction materials or new furniture or carpets (everyone is familiar with that noxious new rug smell!).

The most common of these are benzine in tobacco smoke, synthetic fibers and plastics, trychloroethene in paints, vanishes, lacquers and adhesives and formaldehyde in insulation, particleboard, carpeting and furniture.

There are expensive air-cleaning systems that one can purchase to purify the air but one of the most effective methods comes from research by NASA. In 1989 NASA completed a study researching methods of cleaning the atmosphere in future space stations to keep them fit for human habitation over extended periods of time. It was found that the use of many common indoor houseplants were surprisingly effective.

They were reportedly able to scrub significant amounts of harmful gases out of the air, through the everyday process of photosynthesis. Some pollutants were also absorbed and rendered harmless in the soil.

38 Healthy Directions Dec/Jan 2009

Some species such as begonia, geranium and begonia were shown to even reduce air-born fungi and bacteria from 43 to 66%.

The shadow loving plants were most effective having evolved in tropical or sub-tropical forests, where they received light filtered through the branches of taller trees. Because of this, their leaf composition allowed them to photosynthesize efficiently under relatively low light conditions, which in turn allowed them to process gasses in the air efficiently.

Since different plants absorb different pollutants, the research suggested that it was best to mix a minimum of two plants per 100 square feet of floor space in 6 to 8-inch diameter containers to improve air quality. Since plants however, produce carbon dioxide at night it is not advisable to have too many plants in the bedroom. The more vigorously they grow, the better job they’ll do for you.

Now, we have even more reasons to develop a green thumb!

References: 1) Interior Landscape Plants for Indoor Air Pollution Abatement Final Report by NASA, John C. Stennis Space Center —B.C. Wolverton, Ph.D., Principal Investigator et al. M.S. Sept. 1989.

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Staying healthy during cold and flu season with

ESSENTIAL OILS

By J. Kundan Abelsohn During the bubonic plague it was said that a band of thieves was caught in France and charged with robbing the dead and dying victims. Even though they were in direct contact with this highly contagious disease, not one of the thieves fell ill. When captured they were granted pardons in exchange for their extraordinary secret, which turned out to be a preparation of rosemary, lavender, sage, cinnamon, mint, nutmeg, camphor and garlic macerated in vinegar. This “Four Thieves’ Vinegar,” as it has come to be known, was applied to their bodies and possibly protected them from infection.

Without having to slather ourselves in vinegar, these herbs and their corresponding essential oils can be powerful allies in keeping us healthy during cold and flu season as they contain strong antiseptic, antibacterial, antiviral agents that are also safe and sweet smelling.

PREVENTION We read every day about the importance of hand washing as a way to prevent the spread of germs.

Prevention is always the best medicine and that’s where essential oils are a great help. Try adding 10-15 drops each of tea tree oil and lavender to your liquid soap to create a highly antiseptic and anti-bacterial cleanser. Lather, rub hands vigorously and count to 20 before rinsing well.

DISINFECT Someone sick in the workplace or at home and you want to stop the spread of infection? Use 20 drops each of lemon and tea tree oil in a small spray bottle with distilled water to disinfect surfaces where germs may be lurking.

Both oils have excellent antibacterial, antiseptic properties. In addition, tea tree is antifungal and also an immunostimulant.

40 Healthy Directions Dec/Jan 2009

Here’s How to Make Your Own Aromatic Blends

BOOST YOUR IMMUNE SYSTEM As a general tonic in the colder weather ravensara is a wonderful essential oil to incorporate into your daily routine. It’s antiseptic, antiviral and an immunostimulant.

At the first sign of symptoms add 8-10 drops to a carrier oil and add to your bath or put the plug into the tub and add the oil directly to the water as you shower. Ravensara is also stimulating mentally and physically and is a good boost whenever you are feeling overtired, depressed or run-down.

As an alternative, Dr. Daniel Pénoël a medical doctor and one of the pioneers of modern aromatherapy recommends using five drops of the following blend in the shower daily to stay healthy during the cold and flu season:

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Clear the Air Blend Diffusing essential oils in your home or office can definitely help stop the spread of colds and viruses. Try a few drops of the following blend in your home diffuser.

Ravensara – 5 drops Eucalyptus Radiata –3 drops Tea Tree – 3 drops Roman chamomile – 4 drops Lavender – 6 drops Lemon – 5 drops If you do succumb to a bug, inhalation with essential oils can help minimize symptoms and speed your recovery. You can use a number of essential oils that are bactericidal, antiseptic, antiviral, decongestant, expectorant and immune boosting depending on your symptoms. This is a great time to have a good hot soak in an essential oil bath and also to do a steam inhalation.

STEAM INHALATION Add 1-2 drops of essential oils to a bowl of just boiled water.

With a towel over your head lean over the bowl and breathe deeply for 5-10 minutes.

You can repeat the inhalation at least three times daily. Steam inhalations can also prevent secondary infections of the respiratory tract and greatly reduce the need for antibiotic treatment.

Here’s one example of an effective blend for a steam inhalation:

42 Healthy Directions Dec/Jan 2009

Flu Buster Blend Cinnamon – 2 drops Basil – 2 drops Peppermint – 1 drop Eucalyptus Citriodora – 1 drop Clove – 1 drop Essential oils can be very effective in preventing and treating severe colds and various unidentified viral infections without suppressing your symptoms. They work by attacking the virus itself and stimulating the immune response. They can also provide comfort and relief from fever and chills, work as decongestants and expectorants and reduce the risk of bacterial side infections.

Incorporating essential oils into your daily routine can be a fragrant and beneficial way of staying healthy all winter long.

Remember that essential oils are powerful medicines and should never be taken internally. They should be used with caution and in low dilutions during pregnancy, with children and the elderly.

For more information contact a certified aromatherapy health practitioner.

J.Kundan Abelsohn, CAHP is a writer and a certified aromatherapy health practitioner. Her practice, Clary Sage Aromatics, focuses on women’s health and wellness in Guelph, ON. She can be reached at: clarysage@sympatico.ca or 519-780-0708.

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Healthy Directions Dec/Jan 2009 43

ARTHRITIS SOLUTIONS

New Effective Options!

MANY PEOPLE WITH ARTHRITIS ARE LOOKING FOR NEW, PROVEN OPTIONS AND ARE MOVING BEYOND GLUCOSAMINE AND MSM TO FIND EFFECTIVE RELIEF.

By Tom Stokes PhD Biochemistry, BSc If you’re a baby boomer, the painful truth is, many of you probably already have or will have arthritis. We are all familiar with the word arthritis, but do you recognize some tell-tale signs of its onslaught. Your fingers are feeling stiff, your knees hurt when you bend, there’s a nagging pain in your shoulder or your hip begins to ache when you walk more than a block.

Arthritic diseases have a variety of possible causes, and they are often associated with one’s age or caused by injury or chronic musculoskeletal overuse. Arthritis can also be caused by skeletal structural abnormalities, calcium build up and/or the formation of uric acid crystals in the joints. Additionally, immune system dysfunction and infection of the joint itself or an infection of the kidneys, heart, liver, thyroid or lungs can all contribute to arthritic disorders. There are more than 100 different forms of this disease.

Several natural products including glucosamine, chondroitin, and MSM (methyl sulfonyl methane), have been on the market for a number of years as treatments for arthritis. There are however other 44 Healthy Directions Dec/Jan 2009

natural substances, more effective but perhaps less recognized, that are gaining ground as serious second generation fighters in the war on arthritis. Substances, such as, patented extracts from New Zealand green lipped mussel, Perna canaliculus, type II collagen from chicken cartilage, cetyl myristoleate and a powerful lubricant called hyaluronic acid a substance found our own bodies are leading the way.

ANTI-INFLAMMATORY PERNA CANALICULUS Perna canaliculus extract is a glycogen complex that targets arthritis pain and joint disease. It is superior to glucosamine/chondroitin sulphate based products because it is multifunctional and has significantly greater anti-inflammatory activity. The main anti-inflammatory component in the extract is a glycogen complex, which has been shown, by standard pharmacological techniques used in the assessment of medicinal products, to have a significant effect in suppressing inflammation.

This compound also uniquely exhibits chondro-protective properties, defending joints against cartilage degeneration and improving joint function and mobility. Another valuable feature is that it has been found to have natural gastro-protective properties. This means that, not only does it not damage the delicate stomach lining; it actually provides a protective function for it. Thus, the product is able to relieve the inflammatory symptoms associated with arthritic diseases while protecting the stomach from the damaging effect of some painkillers, should a person find it necessary to be taking these at the same time.

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UNHYDROLYZED TYPE II COLLAGEN Collagen type II is the most abundant structural protein found in joints. Unhydrolyzed type II collagen supplies our joints with vital amino acids (the protein building blocks of cartilage), glucosamine, chondroitin, and hyaluronic acid (HA) to maintain water in the intercellular matrix of connective tissue, which contributes to the elasticity of skin, flexibility of joints and supports cardiovascular health. Research has shown that type II collagen is lost progressively, along with mucopolysaccharides in rheumatoid and osteoarthritis patients.

Osteoarthritis is the most common form of arthritis affecting more than 40 million North Americans, it is characterized by joint degeneration, loss of cartilage, alterations of subchondrial bone and damage to the extra-cellular matrix. Taking a supplement containing unhydrolyzed type II collagen will help slow down or reverse the process. Collagen type II offers the complete building blocks for cartilage and joint health.

CETYL MYRISTOLEATE Cetyl myristoleate (CM or CMO) was discovered in 1964, by researcher Harry W. Diehl while working for the US Institute of Health. The cetyl myristoleate molecule is a fatty acid ester of cetyl alcohol and myristoleic acid, not to be confused with myristic acid. Myristoleic acid is found in very small percentages in all fats and oils. Historically, many of these products were used in the cosmetic industry because of their ability to act as lubricants. As a fatty acid ester, it appears to have the same characteristics as the essential fatty acids, linoleic and alpha linolenic acids, except stronger and longer lasting. These fatty acids are referred to as essential fatty acids (EFA’s) because the human body cannot make them and so we must ingest them.

The use of EFA's over an extended period of time has been shown to decrease arthritic pain & inflammation, and improve mobility. It is speculated that cetyl myristoleate stimulates the production of immunoglobulins and series 1 and 3 prostaglandins, thus acting as an immunomodulator, which could explain why it has such a potent effect in auto-immune and inflammatory conditions.

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HYALURONIC ACID Hyaluronic Acid, (HA) plays an integral role in maintaining and regulating moisture within the tissues and facilitates the transport of nutrients into the cells and the removal of metabolic waste. HA is found in all of the body's tissues, with the highest concentrations located in the extra-cellular matrix of the skin and the synovial fluid that bathes the joints and cartilage. Optimum levels of HA are essential for the health of the joints and cartilage. HA restores lubrication and cushioning to the joints.

WHITE WILLOW BARK EXTRACT Another natural substance worth mentioning is white willow bark extract (WWB). WWB contains salicin, which the body converts to salicylic acid and has the same effect as acetylsalicylic acid (ASA) without the side effects. In fact, white willow bark was the basis for the synthesis of ASA. The benefits of white willow bark today are that it is an antiinflammatory alleviating joint & muscle aches, a fever reducer, an analgesic, an anti-rheumatic, and an astringent. Specifically, it helps to relieve pain associated with inflammatory conditions like rheumatism and arthritis. White willow bark contains tannins and flavonoids, which probably account for some of these benefits. There are no major side effects known.

Arm yourself with these safe, powerful natural medicines now to begin the process of defeating arthritis and re-gaining the full range of your mobility.

Tom Stokes, PhD Biochemistry, BSc is a natural products researcher. For more information about Maori Miracle visit: www.therapeutx.info.

46 Healthy Directions Dec/Jan 2009

NUTRITION FACTS

BURN the TRACK with a Nutritional Powerhouse

SPROUTED CHIA: Tiny Seeds with Huge Benefits Chia is the common name for the Salvia hispanica L. plant species. This ancient grain was the nutritional foundation of the Aztec civilization, a brilliant and advanced society renowned for their extraordinary stamina, strength and health.

The Aztecs consumed these seeds regularly and named it their “running food�, because their messengers were said to be able to run all day on just a handful. Unfortunately, after the Conquistadors destroyed its cultivation in 16th century Mexico, knowledge of this amazing nutritional powerhouse all but vanished for nearly 500 years.

CHIA RICH IN OMEGA-3 AND FIBRE Thankfully, chia has re-emerged as a superfood of choice in recent times, due to its extremely rich Omega-3 and fibre content, two essential nutritional factors that are greatly lacking in the typical modern diet. Omega-3 consumption plays an important role in joint function, cardiovascular health, inflammation modulation and cognitive function, among other benefits.

Insoluble fibre helps promote regularity and elimination of waste, while soluble fibre helps to stabilize blood sugar levels by slowing the conversion of carbohydrates into glucose(chia provides significant amounts of both types of fibre). Chia is also high in antioxidants(2500 ORAC units per serving of sprouted seeds!) and delivers all 8 essential amino acids, making it a good plant source of protein.

SPROUTING MAKES SEEDS MORE BIOAVAILABLE As with other seeds, the sprouting process improves digestibility and allows for greater absorption of nutrients so that the full nourishing value of the plant can be realized. Sprouted chia can be eaten alone, mixed into yogurt and smoothies, sprinkled on salads and cereals, and incorporated into countless recipes. It’s as versatile as it is nutritious!

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Healthy Directions Dec/Jan 2009 47

Meditation Essentials Turning Off the Blackberry-Mind

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A clear mind in a healthy body Enhances digestion and absorption.

By Matthew Remski The essence of meditation revolves around four realizations about the mind. They are not simple, but neither is the fabulous journey of healing and becoming happy. Compassionate discipline can lead a longing heart to understand that:

1. The mind is a tool you are using, not a prison you inhabit.

2. Like a hand, you can use this tool to grasp, receive, or release experience.

3. The user of the tool is an eternal witness to its changing actions.

4. There are spaces between all things. Meditation finds these spaces and allows the mind to rest in them.

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Meditation does not begin on a cushion or in a class, with a mantra you’ve been given, with a mantra you buy at a workshop, in front of a candle or the picture of a guru you’re gah-gah over, with breathing or visualization. It begins in any plain-jane moment you realize that the mind is simply a tool you are constantly using.

By definition, this means that you are not your mind – you are more than your mind. You are using the mind to navigate experience. You are a painter using a brush to interact with reality, an astronomer with a telescope, a pearl diver with a net.

The problem with using a tool constantly is that we come to identify deeply with it and what it does. It’s difficult, if not impossible, to imagine life without it. We lose boundary and perspective. We tend to clutch the mind and its patterns as close tightly as the average modern human clutches his Blackberry.

We come to feel that what the mind does and contains – our worries, responsibilities, irritations, and dreams – is all that we are.

We are overwhelmed. But we are not our Blackberries.

Like a hand, you can use this tool to grasp, receive, or release experience.

What do we use the Blackberry-mind for? To pick up objects for examination, to download our fantasies, to entertain, to store information both valuable and useless, to flame and drunk-dial our enemies, to soak up love.

Do we use the mind aggressively, charging it forward through the senses to grab what we think we lack? Or do we use the mind as an infant does, a delicate sponge for the wonder of texture, sound, colour, and light? Finally, when the mind holds a thought: “I’m angry,” how tight is its grasp? Can this be changed by training the one who grasps? With practice, and the distance of witnessing, the traditions of meditation say yes.

THE USER OF THE TOOL IS AN ETERNAL WITNESS TO ITS CHANGING ACTIONS If you’ve had the experience even once in your life of stopping in a moment of rage to say to yourself, perhaps bemusedly, “Gee, I’m really angry!” you’ve started along the path of meditation, and there’s no turning back.

For in that moment you clearly experienced the great divide of self-awareness – the internal split between the one who acts (the angry one, blustering), and the one who witnesses (the observant one, watching). If you follow this simple thread, you come to see the space between these two essential aspects of living – the witness and the actor. This space is rest itself. It shows you that the stresses that affect the actor are surely real, but equally real is the radiant silence of the witness. The question is: who will you identify with?

The witness never changes: it is a still point within. Behind every swirling thought and action and event you experience, there is someone silent within you, watching it all happen. The witness has always been there, as unfazed by your changes as is the sky by its clouds and flashes of lightning.

THERE ARE SPACES BETWEEN ALL THINGS Meditation finds these spaces and allows the mind to rest in them. Leonard Cohen sings: There is a crack in everything; that’s how the light gets in.

So, we’ve established that the mind is a tool we are using to grasp, receive, or release. We know there is an active part of experience with which we most strongly associate – in which we run around, rage, eat ice cream, get bored, and sing songs – and a witnessing part of experience, which is ever-present, and yet requires stillness and discipline to contact. Such are the basic ideas that make meditation possible. Ideas are nice and necessary, but how does meditation happen? How do we see what is beneath the internal monologue? How do we wipe the cache clean to see the operating system shimmering beneath?

A simple answer: find the spaces. Between one point of the mind’s focus and the next, there is a space. You can feel this right now as you finish this article, before you move to the next part of your day. Between the end of the exhale and the beginning of the inhale, there is a space. You can feel this right now at the end of your next exhale. Between the end of one word and the beginning of the next, there is space. You can see this right now by focusing on the spaces between these words. Between one thought and the next, there is space. They come fast and thick, but they will slow down as your breathing slows.

A more full answer is: find the spaces between the mind’s movements, pour the witness aspect of your life into those spaces, allow them to expand, and rest in the silent radiance of who you are, beyond your mind.

You can do this cross-legged, on the streetcar, reading this article, in a temple, in a deli over a sandwich. But you’ll have to turn the Blackberry off.

Matthew Remski is a certified Ayurvedic Health Educator (advanced level) through the American Institute of Vedic Studies. He is also a graduate of the Rocky Mountain Institute of Yoga and Ayurveda's Yoga Therapy Certification Programme. He runs Canada's only Ayurvedic Health Education Certification programme, is co-director of Yoga Festival Toronto, teaches at the Canadian College of Naturopathic Medicine (CE), and is co-owner of Renaissance Yoga and Ayurveda in downtown Toronto, where he teaches asana and maintains a private Ayurvedic consultancy practice.

Healthy Directions Dec/Jan 2009 49

Introduction to Ayurveda

The 3 Fruits of Triphala

By Todd Caldecott Dip. Cl.H., RH(AHG) Of all the important medicinal herbs and complex formulations used in India, there is none which stand as highly regarded as the Ayurvedic formula called triphala. Referring to the ‘three’ (tri) ‘fruits’ (phala) of amalaki (Phyllanthus emblica), haritaki (Terminalia chebula) and bibhitaki (Termanlia belerica), these three herbs are connected to a different aspect of the three humors (‘doshas’), called wind (‘vata’), bile (‘pitta’) and phlegm (‘kapha’).

According to Ayurvedic theory, imbalances of these doshas are responsible for all pathological changes in the body.

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HARITAKI Vata is the most powerful of the doshas, and as such, is capable of causing great diseases that are difficult to treat. Ayurveda considers haritaki as the best of all herbs to balance disturbances of vata, including symptoms such as constipation, colic, flatulence, weight loss and weakness.

The name haritaki is connected to the divine name of ‘Hari’, a synonym of God, describing a fortuitous energy that purifies the body of wastes and corrects imbalances. In practical terms haritaki helps to improve digestion, promoting the absorption of nutrients, and regulates colon function. It is particularly useful in prolapsed organs, improving the strength and tone of the supporting musculature.

AMALKI Second only to haritaki in importance is amalaki, the name meaning ‘sour’, referring to its intense sour taste, although it also displays many other minor flavors such as sweet, bitter and astringent. Of the three doshas, amalaki is most closely associated with pitta helping to quell overt signs of heat and inflammation, cooling and relaxing the body, knitting damaged and inflamed tissues back together. Amalaki normalizes digestion, supports the liver and has demonstrated significant liver-restorative and cholesterol-lowering effects in research trials.

Todd Caldecott Dip. Cl.H., RH(AHG) is a medical herbalist, Ayurvedic practitioner, and a registered professional member of the American Herbalist’s Guild. He is author of the textbook “Ayurveda: The Divine Science of Life”, and practices and teaches in southern British Columbia.

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BIBHITAKI The last of the famed ingredients in triphala is bibhitaki, correlated with the last dosha called kapha. Its particular effects are directed towards ‘phlegmatic’ conditions, typified by symptoms such as excess nasal and throat mucus, lung congestion, coughing and sneezing, excessiveness greasiness of the body, and a heavy, dull and lethargic feeling. Modern clinical research has validated the benefit of bibhitaki in respiratory conditions including asthma, documenting its antispasmodic, anti-cough and expectorant properties.

Taken collectively, the three fruits of triphala combine the potency of each individual herb into a powerful combination that many Ayurvedic practitioners use on a routine basis, often as an ingredient in more complex formulations.

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Healthy Directions Dec/Jan 2009 51

Food for Holiday Stress

By Allison Tannis Ho! Ho! Ho! Hold the stress! The season of family, food and laughter can easily turn into a season of chaos, piles of dirty dishes and too much to do. Beat holiday stress with some easy strategies and some helpful foods.

It has been estimated that about three-quarters of all visits to primary care physicians are for stress-related problems. The result of chronic stress to your body is disastrous. This holiday season reduce the impact of stress by eating right and practicing a few easy stressmanagement tools.

HOLIDAY INSANITY Even though your co-worker may have told you that the holidays are driving her insane, researchers have shown that there is no increase in the number of psychiatric admissions in the holiday 52 Healthy Directions Dec/Jan 2009

month of December (Psychology Report, October 1999). Of course, many of you may disagree as your dog rips through all of the presents you just spent five hours wrapping.

STRESSED TO DEATH Chronic stress can cause death. The Proceedings of the Natural Academy of Sciences explained that when the body perceives stress it releases inflammatory markets to help our bodies cope. However, these markers (IL-6) do more harm than good and are associated with a spectrum of illnesses ranging from cardiovascular disease, osteoporosis, arthritis and diabetes. These more serious illnesses are not likely to occur due to the acute holiday stress we endure; however, fatigue, insomnia, irritability and indigestion are common stress-related problems people suffer from over the holidays.

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BREATHE With the hustle and bustle of shopping, baking and fitting in the endless holiday parties it can be hard to stop and take in the holiday season. Before you know it, it will be over. So, stop! Take a breath.

Enjoy the friends and family that you’re with. Stress is mostly something we put upon ourselves. Set realistic goals. Don’t do too much. And, breathe.

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BITE RIGHT Stress can do a lot of harm to your body. It can increase your blood pressure, make it difficult for you to sleep and can increase aging. That’s right ladies, the more you stress over the perfect bow on your gift or the way you iced the gingerbread cookies, the more likely you are to wrinkle. Stress causes the formation of free radicals which damage your body’s cells, including the collagen and elastin in your skin that keeps it tight and smooth. Luckily, antioxidants are compounds found in many foods we eat, and they are natural destroyers of free radicals. Bite into bright coloured berries this holiday season and fight back against stress.

FISHY GUESTS Another great stress-busting food to eat is fish. Fish contains essential fatty acids (EFAs). During times of stress, the enzymes in your body that are involved in the formation of EFAs are inhibited.

This is a problem as EFAs play a role in fighting inflammation and improving brain health (mood). As EFAs have been shown to reduce hostility and stress in students during exams (Journal of Clinical Nutrition, April 1999) imagine how they can improve everyone’s mood at your dining room table this holiday season?

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CHERRY CHEEKS As the winter wind blows this winter, your guests will arrive with some cherry coloured cheeks. Hopefully, their cheeks will remind you of the benefits of cherries during times of stress.

Cherries contain melatonin. According to a study published in Lancet (December 1985) melatonin can help improve sleep quality.

And, a more recent study (Psychiatry Research, January 1998), melatonin was found to reduce winter depression. Maybe cherries should be added to your next holiday shopping list. If you can’t find them fresh, look for a pure cherry juice which makes a great mocktini.

This holiday season set more realistic goals, take a breath and, dig into stress-fighting foods. Smile and enjoy a happy and healthy holiday season.

Allison Tannis MSc RHN is a nutritional consultant in southern Ontario and author of best selling Probiotic Rescue (Wiley 2008), and Feed Your Skin, Fight Wrinkles (Fairwinds, Jan. 2009). Visit allisontannis.com.

Healthy Directions Dec/Jan 2009 53

The Importance of Vitamins

Taking multivitamins can help ensure better health for you and your family.

By David Joachim and Andrew Schloss Normally we down our nutrition by the pound, gobbling up proteins and complex carbohydrates in heaping helpings. Yet, when we speak of vitamins, the scales suddenly shift. Milligrams take the place of ounces and pounds, and we begin to think in doses rather than servings. Vitamins are essential for hundreds of bodily processes, and though we need only trace amounts to sustain life, a deficiency of even one vitamin can endanger the whole body.

There are 13 recognized vitamins, categorized by being water soluble or fat soluble. Fat-soluble vitamins (A, D, E, and K) are absorbed into the body with the help of fat in the diet or bile from the liver. The vitamins are stored in body fat and so they are generally available as needed even if they are not consumed daily. On the other hand, because they are stored in the body, they can accumulate to toxic levels if too many are consumed over time.

54 Healthy Directions Dec/Jan 2009

Food Sources

Deficiency Diseases/ Symptoms

Overdose Diseases/ Symptoms

Retinol

Eye health, bone growth, skin health, boosts resistance to respiratory infection, skin dryness, weight loss, jaundice

Liver, dairy

Eye disorders including night blindness

Osteoporosis, skin dryness, weight loss, jaundice

A, provitamin

Beta-carotene

Eye health, bone growth, skin health, boosts resistance to respiratory infection, skin dryness, weight loss, jaundice

Apricots, carrots, sweet potato, spinach, kale, broccoli

Eye disorders including night blindness

Osteoporosis, skin dryness, weight loss, jaundice

B1

Thiamine

Maintains muscle and nerve tissue, digestion of carbohydrates

Pork, liver, brewer’s yeast, bran, whole grains

Beriberi (weakness, weight loss, pain in limbs, memory loss, heart failure)

None

Ariboflavinosis (sore throat, mouth swelling, skin cracking or scaling, low red blood cell count)

None

Vitamin

A

Chemical Name

Functions

Liver and other organ Metabolizes all meats, poultry, milk, eggs, nutrients, maintains mucous brewer’s yeast, whole membrane (skin health), grains, almonds, legumes, cell respiration dark greens

B2

Riboflavin

B3

Niacin, niacinamide

Health of nervous system and digestion, skin health

Tuna, liver, meat, poultry, fish, whole grains, nuts

Pellagra (skin lesions, weakness, insomnia, diarrhea, confusion, dementia)

Liver damage

Pantothenic Acid

Pantothenic Acid

Cell building, adrenal hormones, wound healing, metabolism

Widespread in all food, especially liver, poultry, egg yolks, whole grains, nuts, greens

Fatigue, abdominal pain, adrenal insufficiency, liver damage, painful nerve sensations

None

B6

Pyridoxine, pyridoxamine, pyridoxal

Anemia

Nerve damage

Hair loss, intestinal distress, neuromuscular seizures and lack of coordination, skin conditions; deficiency is rare because B7 is produced by intestinal bacteria

None

Maintains sodiumWhole grains, liver, beef, potassium balance, avocado, cantaloupe, formation of red blood cells, bananas, nuts, green metabolism, health of vegetables nervous system

Biotin

Cell growth, fatty acid production, cell respiration, metabolism

Dark green leafy vegetables, tomatoes, carrots, milk, whole grains, nuts, berries

Folate Folacin

Folate Folacin

Forms red blood cells, maintains nervous system, promotes mental health, cell reproduction

Dark green leafy vegetables, brewer’s yeast, liver, kidneys, legumes, broccoli, carrots, asparagus

Birth defects

Nerve damage

B12

Cyanocobalamin, hydroxocobalamin, methylcobalamin

Forms red blood cells, maintains nervous system, increases energy

Liver, kidneys, beef, pork, fish, eggs, milk, cheese (only in animal products, so vegans may need supplements)

Anemia

None

Biotin

Healthy Directions Dec/Jan 2009 55

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Water-soluble vitamins (B-complex and C) do not need fat to be absorbed and are generally not stored in body tissue, so we need to consume these vitamins every day. What the body doesn’t need it excretes through urine and perspiration, so there is no danger of toxicity. Water-soluble vitamins are more prone to damage during cooking, storage, and food processing, and therefore the amounts in fresh ingredients and preparations vary significantly.

The existence of essential elements in food that keep the body from becoming diseased have been known since ancient times.

Ancient Egyptians recognized that eating liver cured night blindness (a symptom of vitamin A deficiency), and as early as 1614 doctors knew that the acid in fruit eliminated symptoms of scurvy. Although deficiency diseases were known for centuries, it was not until the 20th century that vitamins were recognized and isolated.

In comparison to other fields of science, the initial discovery of vitamins is relatively recent. It is very possible that there are more vitamins in foods that have yet to be identified.

The recommended daily allowances (RDA) of vitamins recognized in Canada and the U.S. were developed during the Second World War and have been revised every five to ten years since then.

The last revision was in 2001, and at that time the RDA was changed to recommended daily value (RDV), which is what is stated currently on nutrition labels. The exact amount of vitamins needed is under constant debate, and differs for people of different ages, genetic backgrounds, and geographies.

Taken with permission from: “The Science of Good Food” by David Joachim and Andrew Schloss. Andrew Schloss is known by his readers and students for his inventive recipes and an ability to explain technical aspects of cooking in entertaining understandable terms. He was nominated for Cooking Teacher of the Year by the International Association of Culinary Professionals in 2005. David Joachim has authored, edited or collaborated on more than 30 cookbooks. He holds a master's degree in English language and literature from Binghamton University, where he taught writing classes for three years.

Chemical Name

Functions

Food Sources

Deficiency Diseases/ Symptoms

Overdose Diseases/ Symptoms

C

Ascorbic Acid

Production of collagen and red blood cells; maintains blood vessel strength; builds bones, teeth, and gums; helps absorption of iron; promotes healing

Fresh fruit and vegetables, especially citrus, leafy greens, tomatoes, strawberries, melon, bell peppers, cabbage, broccoli, potatoes

Scurvy (skin lesions, tooth loss, excessive bleeding)

Indigestion, diarrhea

D

Forms and maintains bones and Ergocalciferol, teeth, helps absorption of calcium, cholecalciferol maintains nervous system, helps blood clotting

Sunlight, cod liver oil, fortified dairy products

Rickets (softening of bones)

Dehydration, vomiting, constipation, fatigue

E

Supplies oxygen to cells, forms red blood cells, maintains muscle tissue, antioxidant, promotes healing, softens scar tissue

Vegetable oil, wheat germ, whole grains, liver, seeds

Anemia

None

Vitamin

K

Tocopherol

Phylloquinone, menaquinone

Promotes proper blood clotting, aids liver function

Inability of blood to Dark green leafy vegetables, coagulate; deficiency is rare because K is seaweed, cruciferous produced by intestinal vegetables, legumes bacteria

None

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Natural Solutions for

IBS

By Heather Caruso BSc, DHMS, HD Irritable bowel disease (IBS) is a disorder that is more of a term then an actual disease. Many people are labelled with irritable bowel disease when they have undergone a gamut of tests and nothing is detected. This disorder affects more women than men and occurs more frequently between the ages of 20 to 30. IBS responds very favourably to natural remedies and dietary changes.

WHAT ARE SOME OF THE SYMPTOMS OF IBS? •frequent bowel movements •constipation alternating with diarrhea •lower abdominal pains •flatulence, bloating, belching and acid reflux •food sensitivities to one food or many •vomiting •headaches •pains caused by eating food or one particular food 58 Healthy Directions Dec/Jan 2009

WHAT CAUSES IBS? Stress affects the nervous system. The nervous system and the bowels are tightly connected.

When we are stressed, we release hormones that put our nervous system on high alert. Stimulants, such as, tobacco, coffee and tea all stimulate the bowels.

Other diseases that may not be diagnosed are related to IBS. Drugs, such as, antibiotics, antacids and laxatives may cause symptoms of irritable bowel syndrome.

Food sensitivities are a major factor in IBS. Low fibre diets also contribute to irritable bowel syndrome.

DIETARY MEASURES If you suffer from IBS, eat a bland diet. Drink plenty of water to replace any fluids lost. Do not eat a lot of hot spices, acidic foods or citrus fruits. Steer clear of deep fried or fatty foods, caffeine, sugar

and alcohol. Dairy products may cause further diarrhea in some; so, avoid them until your symptoms improve. Eat smaller meals with fresh fruits and vegetables, lean meat, fish and whole grains. If you have chronic diarrhea, you may do better on cooked vegetables and fruits. However, if you can tolerate fresh fruits and vegetables, they have more enzymes and beneficial properties than cooked.

Q&A Q: What is irritable bowel disease (IBS)?

A: A disturbance of the bowels with symptoms of abdominal pain or discomfort featuring a change in bowel habit - chronic diarrhea or constipation or alteration between the two.

SUPPLEMENTS B12 and folic acid are useful to improve energy in those with bowel disorders. B12 and folic acid may not be properly digested and absorbed by those experiencing IBS. They aid in the proper absorption of foods, protein synthesis, metabolism of carbohydrates and fat, improve mood and help prevent anemia.

ESSENTIAL FATTY ACIDS Essential fatty acids – mainly flax and fish oil – are good for pain, allergies, inflammation, dry skin, gas, bloating, gastrointestinal function and secretion and immune system deficiency.

Eicosapentaenoic acid (EPA) found in fish oil is most beneficial for inflammatory bowel disease and diarrhea.

EPA can be found in cold water fish such as herring, trout, salmon and mackerel.

It increases a type of prostaglandin that actually decreases inflammatory proteins.

FLORA Every person has billions of bacteria in their intestinal tract. Most bacteria are beneficial and maintain health. However, a small percentage of bacteria in our intestines are harmful if they spread. If these bad bacteria overgrow, it may have negative health consequences such as immune dysfunction, infections, constipation and/or diarrhea.

Good flora helps to maintain the immune system and displace the bad bacteria in the gut. The most popular beneficial bacteria are lactobacillus acidophilus and bifidobacteria.

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L ECTORIUM ROSICRUCIANUM Spiritual School of the Golden Rosycross

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The K-W Yoga Centre Increase the strength and flexibility of your body and mind with the Iyengar System of Hatha Yoga. Ease the stress of daily living as you learn yoga postures designed to help you progress gradually to achieve the precise body alignment that will enable harmony and balance of body, mind & soul.

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HOMEOPATHIC REMEDIES There are many homeopathic remedies for irritable bowel syndrome. Some of the more common remedies are listed with their symptoms here. If you cannot find a remedy suited to you, or find you are not improving or your symptoms get worse, seek the help of a professional homeopath or your medical doctor.

ALOE SOCOTRINA Common indications include: • jelly-like stools that contain mucous and/or blood • involuntary stool while urinating or passing gas • urgent stools at 5:00 a.m.

• lumpy stool mixed with liquid • early morning diarrhea that drives one out of bed • hemorrhoids relieved by cold bathing

ARSENICUM ALBUM Common indications include: • abdominal distension with a burning sensation • anxiety, restlessness with exhaustion • chilly with the feeling they can never get warm enough • desires hot drinks and applications despite burning sensation • great thirst yet only takes small sips of water • worse after midnight, after eating, cold, during rest • relieved by hot drinks, warmth, motion and exercise

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60 Healthy Directions Dec/Jan 2009

Common indications include: • spasmodic cramps and flatulence • stomach pains worse from anger and tight clothes • mentally irritable, ambitious and impatient • cravings for alcohol, spices, coffee and fat • aggravated by overindulgence, alcohol, mental overwork, coffee, overeating and drugs • relieved by warmth, rest, during damp weather Heather Caruso is a homeopath in private practice for the past decade in Guelph Ontario Canada. Heather is the author of a new book earning great reviews called “Your Drug Free Guide to Digestive Health”. It is a comprehensive guide about common digestive disorders and their natural solutions. It covers topics like acid reflux, Crohn’s disease, celiac, lactose intolerance, IBS, parasites, food allergies, parasites and candida . For more information on the clinic or the book go to: www.carusohomeopathy.com or call 1-866-249-5755.

Researchers estimate IBS affects 13-20% of Canadians. In Canada, more women have IBS than men.

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Healthy Directions Dec/Jan 2009 61

Cold and Flu Tips

By Raisa Weisspapir HD, DHMS, MD (Europe)

Cold season has started again and the flu is on its way too. Each year, millions of people get sick in Canada and worldwide. When is the best time to start the cold and flu prevention?

Cold and flu prevention programs for children and adults should start in October, but it’s never too late. This program should include a healthy diet, homeopathic medicine, medicinal herbs and supplements.

HOMEOPATHIC FIRST AID Did you know that the symptoms of the common cold are your body’s response to infection? Running nose, sneezing, coughing and even a high fever are your body’s natural reactions in fighting the illness. Here are just a few examples of homeopathic remedies that may help your body heal itself quickly.

Allium Cepa is helpful with burning nasal discharges and watery burning eyes. Symptoms are usually worse in a warm room, indoors, and in the evening; better in open air and in a cold room.

Gelsemium Sempervirens can be very useful when the flu makes you feel dizzy, sleepy, chilly and very weak.

Euphrasia is useful when the cold is settled down mostly in your eyes. They are watery all the time with copious burning tears. You might feel worse in the evening, and in a warm room.

Natrum Muriaticum can be used when your nose is running nonstop. Nasal discharges are clear and might look like raw egg whites.

Lips may be dry and cracked.

WHAT ARE NATURAL “ANTIBIOTICS”?

Echinacea, goldenseal, and garlic have strong antibacterial features. They strengthen and support your immune system. Consult you healthcare specialist before using them.

DETOXIFY YOUR BODY QUICKLY A balanced diet is essential for resisting and recovering from a cold. Take plenty of fluids to flush toxic by-products out of the body as quickly and efficiently as possible. The ideal liquids are water and fresh vegetable juice. Red beet juice makes the flu virus inactive.

Parsley, celery, watercress, garlic, lemon, carrot and coconut juices are nourishing and help to cleanse and promote healing.

A SECRET, ANCIENT RECIPE One of the prominent physician and philosopher Maimonides recommended chicken soup way back in the 12th century claiming it’s healing properties. Recent scientific study performed by the University of Nebraska Medical Center shows that chicken soup stops the movement of certain white blood cells and reduces inflammation.

62 Healthy Directions Dec/Jan 2009

GINGER TEA Ginger promotes perspiration and helps eliminate chills. Place an amount equal to two teaspoons of peeled and coarsely grated fresh ginger root in a teapot or bowl and pour over it one and a half cups of boiling water. Cover and let it cool down until warm. Add a dash of honey and a couple of drops of lemon juice to taste.

Visit www.homeopathytoronto.com to learn how homeopathy can help during flu epidemics or for more information about homeopathy. This information is not to be a substitute for professional medical advice. Please consult your health care provider with questions or if symptoms persist.

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Healthy Directions Dec/Jan 2009 65

EARTH TALK

LED Light Bulbs Take on Compact Fluorescents Dear EarthTalk: What’s the story with LED light bulbs that are reputed to be even more energy-efficient than compact fluorescents?

-- Toby Eskridge, Little Rock, AR Perhaps the LED (light-emitting diode) light bulb may well dethrone the compact fluorescent (CFL) as king of the greenlighting choices. LEDs have been used widely for decades in other applications—forming the numbers on digital clocks, lighting up watches and cell phones and, when used in clusters, illuminating traffic lights and forming the images on large outdoor television screens. Until recently LED lighting has been impractical to use for most other everyday applications because it is built around costly semiconductor technology. But the price of semiconductor materials has dropped in recent years, opening the door for changes in energyefficient, green friendly lighting options.

LED bulbs are lit solely by the movement of electrons. Unlike incandescents, they have no filament that will burn out; and unlike CFLs, they contain no mercury or other toxic substances.

Proponents say LEDs can last some 60 times longer than incandescents and 10 times longer than CFLs. But as with early CFLs, LED bulbs are not known for their brightness. Because of their structure and material, much of the light in standard LEDs becomes trapped, reducing the brightness of the light.

If LEDs are going to replace incandescents and CFLs, manufacturers will have to make them brighter. Some companies are using multiple LEDs in a single casing to generate light to deliver light equal to that of a 100-watt incandescent, but with a $80/bulb price tag. Other companies deliver light equivalent to a 50- or 60watt incandescent, which will last 50,000 hours for $2/yearly to run.

Dear EarthTalk: I’ve followed the trends in “eco-homes” now for many years.

Are there equally encouraging things happening in the world of condos?

-- Charlie Anderson, Seattle, WA Condominiums may be some of the most environmentally responsible housing out there today, especially since more and more developers are paying attention to sustainability from the get-go.

By their very nature, many condo complexes adhere to some of the most basic tenets of green housing: density, to maximize surrounding open space and minimize buildings’ physical and operational footprints; proximity to mass transit; and reduced resource use per unit, thanks to shared systems, walls and common spaces. Builders can elect to layer on other green elements, such as high-efficiency appliances and HVAC systems, green roofs and organic landscaping.

“If you’re doing a moderately green building, the premium to build is typically in the 1.5 to two percent range,” says Leanne Tobias of Malachite LLC, a Maryland-based green real estate consulting firm. Additionally, the carrying costs for green units are lower, since such buildings operate on less energy and water and generate less waste than conventional high-rises.

“All of those will be savings every month for the homeowners or residents of those buildings,” Vittori adds.

GOT AN ENVIRONMENTAL QUESTION? Send it to: EarthTalk, c/o E/The Environmental Magazine, P.O. Box 5098, Westport, CT 06881; submit it at: www.emagazine.com/earthtalk/thisweek/, or e-mail: earthtalk@emagazine.com. Read past columns at: www.emagazine.com/earthtalk/archives.php.

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Eco Events

Green Earth

28TH GUELPH ORGANIC CONFERENCE & EXPO JANUARY 22 - 25

NORTH AMERICAN NATIVE PLANT SOCIETY (NANPS)

WHEN: January 22-25, 2009 WHERE: Guelph, ON

WHEN: January 13, 2009 and

7:00pm

other speaker dates, 7:30pm WHERE: Toronto, ON at the Toronto Botanical Garden Winter Speaker Series: The Importance of Bees with guest speaker Dr. Laurence Packer.

There are 20,000 species of bees and their biology is very diverse. They are responsible for approximately 25% of our food.

Dr. Packer will explain why they are important organisms for monitoring the environment.

Visit www.nanps.org to see all speaker series dates.

Call: 416-631-4438 or 905-720-2915

WHERE: Ottawa, ON at the

Conference, workshops, free expo and sampling fair with farming and retail suppliers.

Volunteers get free admission for the events.

Please see our website for up-to-date details. www.guelphorganicconf.ca

LIVING ON EARTH AS IF WE WANT TO STAY WHEN: January 14, 2009,

Carleton University Guest Speaker, Mike Nickerson, author of Life, Money & Ilusion discusses an alternative to panicking when GDP stops growing and to view it as a sign of maturity. As with individual maturity, there comes a time for societies to stop growing physically, recognize their power and take responsibly for their impacts.

For more information visit: www.SustainWellBeing.net and www.ccamu.ca Call: 613-259-9988

ECO FARM DAY WHEN: February 27-28, 2009 WHERE: Cornwall, ON

Eco Farm Day is hosted by the Canadian Organic Growers, Ottawa Chapter.

This is a call for presentations from educators, researchers, suppliers, farmers, practitioners, and anyone else with a good educational subject or experience to share with organic farmers. There is excellent research happening in organic agriculture in Canada.

There are also many lessons learned on farms as operators improve their performance. www.cog.ca/ottawa

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The 28th Annual Guelph Organic Conference, Expo & Tasting Fair

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68 Healthy Directions Dec/Jan 2009

Healthy Directions Dec/Jan 2009 69

MENOPAUSE

Options for a Better Transition

By Dini Petty and Marion Marshall

Highly motivated to find relief, many women seek a simple and quick answer to the problems of menopause. But, no two women experience menopause in exactly the same way. Many women are surprised when they read the list of menopausal symptoms: night sweats, hot flashes, fatigue, depression, mood swings, low libido, vaginal dryness, irritability, anxiety, vulnerability, incontinence, urinary urgency, memory loss, forgetfulness, confusion, joint pain, dizziness, palpitations, poor skin tone, low energy, restlessness, bad sleeping patterns. However, after reading the list many women are relieved to find out many of their symptoms are menopausal related.

THE MOST DEFINITIVE HRT STUDY Many women are also still unclear as to the problems associated with hormone replacement therapy (HRT). The most definitive study to date was done by the Women's Health Initiative, in July, 2002. The large clinical trial looked at the use of conjugated estrogens and medroxyprogesterone acetate, the components in common HRT drugs. The study's findings were a shock to many women and their doctors; increased risk of stroke, invasive breast cancer, pulmonary emboli and dementia. Until then, many had assumed that HRT drugs simply replaced the lost hormones of youth. Within six months, HRT drug's sales fell by 50 percent. Women were left wondering where to turn for relief.

TURNING TO NATURAL OPTIONS The most popular natural options have been various herbal combinations of black cohosh, don quai, red clover, vitex, soy, and for some women these have worked well. Tonic herbs can also come into play and a newcomer in this category to North America is Eucommia ulmoides, which has been used in China for centuries. It works by assisting the tissue in more efficient use of estrogens, and this reduces any need to replace them; an important consideration in that replacements are frequently crude either by dosage or by design.

70 Healthy Directions Dec/Jan 2009

HOW OUR BODIES WORK IS KEY Within the endocrine system the glands/organs we focus on during menopause transition are: ovaries, adrenals, thyroid and pituitary. It's important to know that these organs have different cycles in that: the ovaries cycle twice a month, the adrenals cycle twice a day and the thyroid twice in 12 weeks. This is why a herb like eucommia is only given a real chance if taken for a full 12 weeks in order to get maximum benefit over the hormone cycling periods of these organs. There is no magic bullet for menopause, but there are several alternative remedies that work. The trick is to find the one that works for you.

Dini Petty is a well known broadcaster in Canada. Marion Marshall is a medical herbalist working in private practice in St. Catharines, ON. Together, in the past 5 years, they have spoken to over 100 groups of women concerned with menopause problems, and assisted thousands through this change of life. For more information about Nutrafem or eucommia contact the distributor at 1-866-535-8474 or visit www.nutrafem.ca.

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