Healthy Directions Dec Jan 2011 by Healthy Directions

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Winter Health Vitamin D, Skin Care, Warming Casseroles, Herbal Remedies for Cold & Flu

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Wholistic Arthritis & Joint Care

ECO LIVING HOLIDAYS

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HEALTHY DIRECTIONS DECEMBER/JANUARY 2011

In This Issue: ARTHRITIS & JOINT CARE

A Wholistic Approac h for Active Living 8

N A T U R A L H E A LT H S O L U T I O N S F O R A R T H R I T I S Lifestyle, Glucosamine, Chondroitin and MSM

PREVENT AND C ONTROL INFL AMMATION

No Pain, All Gain 36

A N A T U R O PA T H I C , W H O L I S T I C A P P R O A C H

Seeking the Root Causes of Arthritis and Joint Pain

W I N T E R H E A LT H

Better Health During Colder Days 9

AC E T Y LC YS T E I N E ( N AC ) FO R C O L D & F LU

A New Study Shows NAC Reduces the Severity of Flu 14

V I TA M I N D

A Top Discovery in Medicine 15

V I TA M I N D 3 FO R I M M U N I T Y

Stay Healthier this Winter with the Sunshine Vitamin 16

THE C OLD HARD FACTS

Fight Back Against Colds and Flu with Homeopathy 20

HERBAL REMEDIES

For Colds and Flu

N ATURAL BEAUT Y

L o o k a n d F e e l Yo u r B e s t 32

E A S Y, N A T U R A L C A R E F O R W I N T E R S K I N

Hydration, Moisturizing, DIY Oatmeal Mask 33

A D N A R E PA I R , P H Y T O N U T R I E N T F A C I A L

Antiaging Broccoli Phytonutrient Sulforaphane

E C O L I V I N G G r e e n H o l i d a ys !

Healthier Living in Environmental Harmony

M A K I N G H O L I D AY S G R E E N

Applying the Three R’s & the Three G’s to the Holidays

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FIT FOR LIFE

Fitness Routines and Inspiration 22

I M P R O V I N G F I T N E S S W I T H WA T E R E X E R C I S E

How to Water Walk, Knee Lift, Jog and March

F O O D PA S S I O N S

Igniting the Senses with Foods and Recipes 26

WA R M I N G C A S S E R O L E R E C I P E S

Garden Vegetable Frittata Zucchini, Tomato & Beef Casserole with Polenta Crust Ratatouille Casserole 28

COMFORT FOODS

Thyme-Roasted Chicken with Garlic Gravy Asparagus with Parmesan & Toasted Almonds 30

CRANBERRIES

More than a Side Dish

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

Join t he Journey to Better Healt h 18

PA S S I O N F L O W E R

For Anxiety, ADHD and Drug Addiction 34

BETTER C HOICES FOR WEIGHT LOSS

Real Foods, Refined Foods & Healthy Fats 35

T H E H E A LT H D A N G E R S O F D I S P O S A B L E S

What’s Really in a Disposable Diaper? 38

T H E R M O G R A P H Y F O R B R E A S T H E A LT H

Not a Replacement for Mammography 40

C HIROPRACTIC C ARE

A Comprehensive Back Pain Solution

A NEW YEAR’S RESOLUTION Make a Resolution for Better Health 24

10 WAY S T O K E E P H E A LT H & F I T N E S S G O A L S

Contemplate Why, Visualize, Low GI Foods & More

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 42

YO G A T H E E A S Y WAY

Can’t Get Out of Bed, Wake Up with AM Yoga 6 7 37 40 41 41

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

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Editor ’s Note Is that a low barometric pressure change coming on

with a drop in temperature and an increase in humidity? If so, you just may be feeling it in the joints. For those with arthritis, low pressure systems, usually associated with damp, rainy, or snowy conditions, may cause joints to swell causing stiffness, as well as, pain. The colder weather in winter, which can also cause muscles to stiffen may also make arthritis symptoms feel worse. Those stormy, cold days, keep warm and do a little less. While you can’t do much about the weather, there are lifestyle choices that can be made, which can help stop inflammation and ease pain. Grab a cup of ginger tea, find a blanket to keep the toes warm and curl up with our magazine for some great wholistic advice for arthritis from Ontario Naturopaths Vivienne Guy, Janet McKenzie and Elvis Ali. In our Fit for Life section this issue, we’ve also included a gentle on joints fitness article called Improving Fitness With Water Exercises. When the storm passes, enjoy the outdoor beauty winter has to offer. While outdoors, see what you can find to decorate indoors for the holidays. Acorns, pinecones, even stones can be displayed in bowls around the home. Deck the halls with real holly or use garden trimmings as decorations. Twist greenery into wreaths or garlands or make table arrangements with greenery and brightly coloured fruit. Apples, oranges, and cinnamon sticks can last for several weeks in an arrangement and can be eaten or used later. Try making bows from a recycled shirt, or making a popcorn garland. This issue Lynn Colwell and Corey ColwellLipson offer more great ideas on how to make the holidays more “green”. Once back inside warm up with one of our warming casseroles like Zucchini, Tomato & Beef Casserole with Polenta Crust or a favourite comfort food like Thyme-Roasted Chicken with Garlic Gravy. Over the holidays, I hope you enjoy time with friends and/or family and have an extra helping of chicken soup. Miss an issue of our magazine? Read us on Facebook. Look us up as: Healthy Directions Magazine

Yours in health and happiness,

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

December/January 2011 Vol. 11 No. 6 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 Elvis Ali, ND, Ryan Ramdeo, H.BSc, Janet McKenzie, BSN, MBA, ND, Lynn Colwell and Corey Colwell-Lipson, A.W. Martin, DC, PhD, RNCP, DNM, Rahima Hirji, ND, Michèle Boisvert, Michelle Honda, PhD, Mark Schneider, MaryBeth Pappas Baun, Shamira Hudda, Tiffany Collins, Johanna Burkhard, Allison Tannis, BSc, MSc, RHN, Erika Buckley, BSc, ND, Marty Newcomen, Heather Caruso, B.Sc., DHMS, HD, Laurie Diwakar, BA, Vivienne Guy, ND, Alexander Mostovoy, HD, DHMS, BCCT, Connie D’Astolfo, DC, PhD(c) and Courtney Sunday 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 and read back issues on Facebook: Look us up as: 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. 6 Healthy Directions December/January 2011

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OUR CONTRIBUTORS Vivienne Guy, ND is the clinic owner of Kilborn Naturopathic & Wellness Centre in Ottawa where she leads a team of healthcare professionals. They have vast experience in addressing the health needs of all ages, from preconception, pregnancy, birth, children to teenagers, adults and senior adults. E-mail: info@kilbornwellness.com or call 613738-8000. Visit: www.KilbornWellness.com.

Michèle Boisvert is a pharmacy graduate of the University of Montreal. She holds a diploma in Homeopathy from the École de Mosane, in Belgium, and has attended homeopathic seminars in France and Switzerland with renowned European specialists. She was the first woman to open a drugstore in Quebec and was the owner of a medical clinic. Michèle is the author of several books on homeopathy, including Healthy... Naturally. Allison Tannis, BSc, MSc, RHN is a nutritional scientist, author and leading health educator in nutrition and natural medicine. Allison is a Nutritional Consultant working in southern Ontario and the author of four books including bestseller Probiotic Rescue (Wiley, 2008) and Feed Your Skin Starve Your Wrinkles (Fairwinds, 2009). Allison is dedicated to converting the language of health science into fun, easy-tounderstand terms.Visit: www.allisontannis.com. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a B.Sc. (Biology) in 1979 and received his ND degree from the Canadian College of Naturopathic Medicine in 1987. He regularly publishes papers, has written and co-authored several books, conducts lectures internationally, and has appeared on a number of radio and TV shows.

Erika Buckley, BSc, ND can be found at her clinic, Aqua Vitalis Naturopathic. She provides family-focussed healthcare to the entire Durham Region with practices in Whitby and Port Perry. Please visit her website and health blog at www.aquavitalis.ca or give her a call at (905) 666-3826.

Rahima Hirji, ND has a practice at Target Therapeutics in Kitchener where she enjoys working with pediatric patients and has a special interest in womens’ health, infertility and autoimmune diseases. Visit: www. targettherapeutics.com or call 519-593-2354.

Healthy Directions December/January 2011 7

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Natural Health Solutions for

Arthritis

LIFESTYLE RECOMMENDATIONS

By Elvis Ali, ND There are many types of arthritis and related conditions, which can affect any joint in your body, along with the surrounding tissues. Arthritis means joint inflammation, which presents as redness, swelling, heat and pain. "Arth" refers to the joints, and "itis" refers to inflammation and the resulting symptoms, such as, stiffness, swelling, pain and/or deformity, which can substantially reduce quality of life. According to statistics Canada, last year there were 15.2% of Canadians 12 years and older diagnosed with arthritis. As one ages, there is a greater chance of developing osteoarthritis. Osteoarthritis (OA) is more common than rheumatoid arthritis (RA). OA results is the progressive deterioration of the joint cartilage which eventually leads to the cartilage becoming worn out, allowing the bones underneath to rub against each other causing pain and swelling. Rheumatoid arthritis (RA) is a type of collagen disease which gradually results in decreased range of motion, pain and stiffness due to joints becoming swollen, painful and inflamed. RA tends to affect the entire body with inflammation occurring symmetrically in the body and can begin as early as age 30. Determining the cause of arthritis is difficult since there are several contributing

Exercise on a regular basis. This may achieve natural arthritis pain relief. Start slowly and gradually build up duration and intensity as your fitness levels increase. When appropriate use hot and cold compress on affected joints. Diet can affect health and certain foods may trigger or worsen inflammatory conditions. Foods high in saturated animal fats and the nightshade family may lead to joint and tissue inflammation. Try to avoid red meat, tomatoes, white potatoes and red peppers. Substitute with fish, such as, tuna and salmon. factors. Major risk factors include age, being overweight, genetics, previous injuries, and highly demanding physical jobs, such as, construction. There are of course various drugs prescribed by doctors and, in some cases, surgery may be necessary to help with arthritis depending on its severity. To prevent the condition from advancing there are certain lifestyle factors to consider, in addition to using natural supplements.

SUPPLEMENTS FOR JOINT CARE There are a variety of natural products for you to supplement with to help ease your arthritic symptoms. Glucosamine is a compound found naturally in the body and is made from glucose and the amino acid glutamine. Since the body's natural

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glucosamine is used to make and repair joint cartilage, taking glucosamine as a nutritional supplement is thought to help repair damaged cartilage by augmenting the body's supply of glucosamine. It helps to relieve joint pain associated with osteoarthritis, protects against the breakdown of cartilage and helps to maintain healthy cartilage. Glucosamine is often combined with chondroitin sulfate, a molecule naturally present in cartilage. Chondroitin gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes. It helps to relieve joint pain associated with osteoarthritis and relieve pain associated with osteoarthritis of the knee. Methylsulfonylmethane, or MSM, is another option. It is a naturally occurring sulfur compound found in fresh fruits and vegetables, milk, fish, and grains. MSM helps to relieve joint pain associated with osteoarthritis.ď&#x20AC;ł Elvis Ali, ND graduated with a B.Sc. (Biology) in 1979 and received his ND degree from the Canadian College of Naturopathic Medicine in 1987.

References: 1) Arthritis, 2009 Statistics Canada (Internet) (Cited on October 8th, 2010) Available at http://statcan.gc.ca 2) Dorlands Medical Dictionary: Osteoarthritis. (Internet) (Cited on October 8th, 2010) Available at: www.mercksource.co 3) Dorlands Medical Dictionary: Osteoarthritis. (Internet) (Cited on October 8th, 2010) Available at: www.mercksource.com

NAC for Colds & Flu By Ryan Ramdeo, H.BSc. Stress, fatigue and poor nutrition are all factors that can lead to a weakened immune system. However, during the cold winter months, the immune system is compromised even more causing greater susceptibility to colds and flu. Before you start to sneeze and congest, consider this. In a recent 2010 study published by the Journal of Biochemical Pharmacology, it was found N-acetylcysteine (NAC) reduced the severity of the common flu and inhibited the spread of it. Long-term treatment with NAC during the cold-season also appears to significantly reduce the frequency and severity of the common flu in elderly subjects (S De Flora et al, Eur Respir, 1997).

WHAT IS N-ACETYLCYSTEINE (NAC) AND WHICH FORM IS BEST? N-acetylcysteine (NAC) is derived from the amino acid cysteine and is the precursor to the essential antioxidant glutathione. NAC is used to support a healthy immune system and good respiratory function. NAC is extremely well tolerated and safe. NAC may become oxidized when exposed to air, specifically in an open bottle of capsules. It is important to protect NAC from degradation and oxidation. When NAC is oxidized it will not be able to produce glutathione, the antioxidant responsible for reducing inflammation in the respiratory tract. A novel alternative to NAC capsules are effervescent tablets that dissolve and fizz when placed in water. Effervescent tablets provide an alternative for those who have difficulty swallowing capsules and allow for better and quicker absorption. Solid capsules of NAC are dissolved gradually in the stomach and depending on the individual physiological factors capsules may not fully dissolve and cause irritation on the mucous membrane of the stomach. Effervescent tablets allow for an even distribution of NAC. The flu can cause great discomfort. Boosting the immune system with NAC can offer a source of protection against cold and flu during the cold winter months.ď&#x20AC;ł

4) University of Maryland Medical Center. Osteoporosis. (Internet) (Cited on September 11, 2008). Available at: http://www.umm.edu

For more information, ask your naturopath. Courtesy of BioAdvantex Pharma Inc. Visit: www.pharma-nac.com or call 1-888-550-5350.

5) Public Health Agency of Canada. (Internet) (Cited on October 8, 2010) Available at: http://www.phacaspc.gc.ca

1) Geiler, Janina et al., N-acetyl-L-cysteine (NAC) inhibits virus replication and expression of proinflammatory molecules in A549 cells infected with highly pathogenic H5N1 influenza A virus. Biochemical Pharmacology, Volume 79, Issue 3, 1 February 2010, Pages 413-420

6) Kelly GS. The role of glucosamine sulfate and Chondroitin sulfates in the treatment of degenerative joint disease. Alter Med Rev. 1998;3(1):27-39.

References:

2) S De Flora, C Grassi, L Carati: Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment. Eur Respir J 1997, 10:1535-41.

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Prevent and Control Inflammation

No Pain, All Gain

Choose Your Own Adventure!

By Janet McKenzie, BSN, MBA, ND

How many times have you heard the expression “No pain, no gain”? It’s a misleading statement. Pain is supposed to be protective – it warns us that something is wrong. Ignoring pain puts us at risk of worsening whatever initially caused the pain to begin with. There are many causes of pain, but one of the most common is inflammation. Inflammation is the body’s response to injury or irritation, characterized by pain, swelling, heat, redness and loss of function. The pain subsides as the inflammation diminishes. When inflammation occurs, white blood cells release chemicals that are intended to eliminate whatever is causing the irritation. This increases blood flow to the area, resulting in warmth and redness. Some of the chemicals also cause swelling. Pain results when the inflammatory process causes nerve endings to be stimulated.

The activities of the white blood cells and other cells of the body are coordinated through the release of messenger chemicals called cytokines. Many antiinflammatory agents target the production or activity of cytokines to reduce inflammation. Most chronic health conditions, such as, arthritis, are associated with inflammation to some degree. Inflammation even seems to play a role in illnesses you would not think of at first, like atherosclerosis (hardening arteries) and heart disease. Given how common inflammation is, and the wide array of health concerns to which it can contribute, it just makes sense to prevent inflammation from becoming chronic and to minimize or reverse it when it already exists. Nature provides us with many options.

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NATURAL ANTI-INFLAMMATORIES MSM (methylsulfonylmethane) is a naturally occurring compound that is found in fruits and vegetables, especially in green plants and certain kinds of algae. MSM has been shown to inhibit intrinsic inflammatory chemical signals (cytokines). MSM is also involved in the metabolism of certain amino acids, which are the building blocks for proteins that may be required for tissue repair. Ginger, a culinary spice popular throughout Asia, counters inflammation by suppressing two intrinsic chemicals that have proinflammatory effects: cyclooxygenase-1 (COX 1) and cyclooxygenase-2 (COX 2). Curcumin, a relative of ginger, is a constituent of the spice turmeric, a key ingredient in curry. It has antioxidant and antiinflammatory properties. In fact, it seems to inhibit cyclooxygenase2, but without the side effects common to the COX 2 inhibitor class of drugs. Cat’s Claw, also known as Uncaria tomentosa, is a woody jungle vine found in South and Central America. Its name is derived from the claw-shaped thorns that protrude where its leaves arise from the stem. It affects inflammation by influencing cytokine production and the behaviour of white blood cells. Rehmannia glutinosa is sometimes called Chinese foxglove. The plants are grown for their large flowers in ornamental gardens throughout Europe and North America. Medicinally, rehmannia also affects inflammation by interfering with cell adhesion molecules. Cell adhesion molecules are surface proteins that are involved in the interaction between inflammatory/immune cells and other cells like those in skin or mucus membranes. Yucca is also known as Adam’s needle and Joshua tree. Yuccas are widely grown as ornamental plants and bear edible parts, including fruits, seeds, flowers, flowering stems and roots. Yucca inhibits the pro-inflammatory COX 1 and COX 2 enzymes. Peppers are grown around the world for culinary and ornamental purposes. Various species of peppers have medicinal properties: some are stimulants, some are sedatives and some are anti-inflammatory. Piper kadsura, also known as Japanese pepper, is a variety that is being researched for its anti-inflammatory activities. It has constituents that have a particular affinity for inflamed nervous tissue, which may make it valuable for reducing pain. Angelica is a type of herb used for flavouring and medicinal purposes. There are about 60 species of angelica. Angelica pubescens has a long history of use in traditional Chinese medicine and has been researched for its inflammation-reducing potential, which seems to relate to COX 1 inhibition.

CONTROL AND PREVENT INFLAMMATION Watch your diet. Highly processed foods (deli meats, chips with artificial flavours and other junk food) or foods that are highly allergenic, such as, wheat, dairy, eggs, soy and nuts) have the potential to trigger inflammatory processes. Follow a diet of whole unprocessed foods, and rotate your intake of highly allergenic foods; so, you’re not always eating the same things every day. Hydrotherapy helps. Inadequate hydration can trigger an inflammatory response in tissues when the body tries to hold on to all the water it has. Make sure you stay adequately hydrated by sipping fluids throughout the day, aiming for at least 8 glasses of 12 Healthy Directions December/January 2011

water daily. Exposing inflamed areas to alternating sprays of hot (90 seconds) and cold (30 seconds) while in the shower can be very helpful too. Adequate exercise helps to flush out inflammation-inducing toxins and balances the immune system. Exercise also reduces inflammation directly by modulating cytokine levels. The bottom line, diet and lifestyle measures, along with appropriate botanical support, can greatly reduce the pain and damage caused by inflammation.

References 1) Yoon Hee Kim, Dae Hwan Kim, et al. “The Anti-inflammatory Effects of Methylsulfonylmethane on Lipopolysaccharide-Induced Inflammatory Responses in Murine Macrophages”, Biol. Pharm. Bull., Vol. 32, 651-656 (2009). 2) Richmond VL. Incorporation of methylsulfonylmethane sulfur into guinea pig serum proteins. Life Sci 1986;39:263-8. 3) Reinhard Grzanna, Lars Lindmark, Carmelita G. Frondoza. Journal of Medicinal Food. Summer 2005, 8(2): 125-132. 4) Zhang F, et al. Curcumin inhibits cyclooxygenase-2 transcription in bile acid- and phorbol ester-treated human gastrointestinal epithelial cells. Carcinogenesis 1999. 5) Ajay Goel, et al. Curcumin as ‘Curecumin’: From kitchen to clinic, Biochemical Pharmacology, Volume 75, Issue 4, 15 February 2008. 6) Piscoya J, et al. Efficacy and safety of freeze-dried cat’s claw in osteoarthritis of the knee. Inflamm Res 2001. 7) Wurm M, et al. Pentacyclic oxindole alkaloids from Uncaria tomentosa induce human endothelial cells. Planta Med 1998. 8) Lisa Allen-Hall, John T. Arnason, Pablo Cano, Robert M. Lafrenie, Uncaria tomentosa acts as a potent TNF-[alpha] inhibitor through NF-[kappa]B, Journal of Ethnopharmacology, Volume 127, Issue 3, 17 February 2010. 9) CH Chen, et al. ML Hu Acteoside and 6-O-Acetylacteoside Downregulate Cell

Adhesion Molecules Induced by IL-1β through Inhibition of ERK and JNK in Human Vascular Endothelial Cells. J. Agric. Food Chem., 2009. 10) Wenzig EM, et al. Influence of Phenolic Constituents from Yucca schidigera Bark on Arachidonate Metabolism in Vitro J. Agric. Food Chem., 2008. 11) Kim KH, Choi JW, Ha SK, Kim SY, Lee KR Neolignans from Piper kadsura and their anti-neuroinflammatory activity. Bioorganic & Medicinal Chemistry Letters Volume 20, Issue 1, 1 January 2010. 12) Chen YF, Tsai HY, Wu TS. Anti-inflammatory and analgesic activities from roots of Angelica pubescens. Planta Med. 1995. 13) Schneider I, Bucar F. Lipoxygenase inhibitors from natural plant sources. Part 1: Medicinal plants with inhibitory activity on arachidonate 5lipoxygenase. Phytotherapy Research 2005.

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ECO LIVING

Making Holidays Greener

By Lynn Colwell and Corey Colwell-Lipson Applying the 3Rs – reduce, reuse and recycle – and/or the 3Gs – good for people, good for communities, good for the planet – to your holiday celebrations, is the easiest way to figure out how to bring a little more green into them, both in terms of ecofriendliness and your wallet! As you’re planning your holidays, simply look at each aspect – food, décor, gifts and activities – from an eco-standpoint.

THE BIG FAMILY MEAL • Reduce the amount you purchase. North Americans toss 15-25% of the food we buy! • Use glass containers to send home leftovers, or decorate empty clear jars. Fill with layers of different beans, stones or led lights and use as décor. • Recycle paper from packaging. Better yet, buy in bulk to avoid as much packaging as possible. • Good for people = healthier choices. Choose local and organic when available.

THOUGHTFUL GIFT GIVING • Reduce the number of gifts you purchase. Most children are happy to receive one or two things they really love. • Reuse by swapping. New-to-them toys and other gifts pass muster for kids. • Good for the planet toy choices include those using sustainable materials, organic cotton, hemp and other renewable resources. • Fair Trade items ensure people who made what you are purchasing are paid and treated fairly.

ECO DECORATING • Reuse by borrowing items from nature and giving them new life as décor, then returning them post-celebration. • Reduce the number of new décor items you buy. • Good for people means (among many other things), choosing a tree that has not been doused in chemicals, burning candles made from beeswax instead of petroleum, using power-saving LED lights, and avoiding plastic décor.

FREE OUTDOOR FUN • Good for the planet activities get our families out into nature and nurture our admiration of the everyday. Set up a treasure hunt. • Reusing all sorts of things can result in a fun-for-everyone game. Divide the group into two or three teams. Put items you own into a couple of boxes – cardboard tubes, balls of all sizes, old CDs, mugs, books. Then have each team make up a game using the items in their boxes (don’t have to be the same items) – including any rules. Each team challenges the others to play their game. Pick and choose what will work for you and your family. Remember to have fun and, that small steps add up! Lynn Colwell and Corey Colwell-Lipson are mother and daughter, authors of Celebrate Green! Creating Eco-Savvy Holidays, Celebrations and Traditions for the Whole Family and founders of Green Halloween. You can reach them at: www.CelebrateGreen.net. Healthy Directions December/January 2011 13

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A Top Discovery in Medicine

Vitamin D3

VITAMIN D3 deficiency has links to: • Obesity • Type 2 diabetes • High blood pressure • Depression • Psoriasis • Fibromyalgia • Kidney stones • Osteoporosis • Neuro degenerative diseases including alzheimer’s and dementia • Cancer – especially prostate, breast & colon • Poor immune function By A.W. Martin, DC., PhD., R.N.C.P., D.N.M. I felt like John the Baptist in the 1980’s screaming in the wilderness when modern medicine was telling everybody to get out of the sun. Dermatologists were especially outspoken on sounding the alarm about skin cancer and its link to sun exposure. As a matter of fact, the weather networks in North America started a new trend by telling their viewers that “Todays UV index is…” indicating that the sun had now become public enemy #1. Since then, study after study has confirmed two things about North Americans: they do not get enough vitamin D3 and vitamin D3 is essential for our health.

CANCER DEATHS Every year approximately 8,000 people in the USA and Canada die of skin cancer. Now every death is significant and I certainly do not want anyone to die needlessly. However, for every death that occurs from skin cancer (melanoma), 200 deaths occur due to a lack of Vitamin D3. A recent study noted that a person who has normal Vitamin D3 levels in their body were 26% less likely to not die from any disease. Do you understand the significance of this study? This is probably more important than the discovery of antibiotics by Pasteur. Vitamin D3 has been shown in studies to literally kill cancer cells and inhibit cancer proliferation by decreasing blood supply to the cancer site.

14 Healthy Directions December/January 2011

Another recent article out of Germany stated that 40 billion a year could be saved if the government would make Vitamin D available to their population. The Canadian government states that 17 billion dollars a year would be saved if Canadians would stock up on the sunshine vitamin!

VITAMIN D NOT JUST FOR BONES For years Vitamin D was thought only to be important in maintaining healthy bones. I remember my grandmother giving me cod liver oil so that I wouldn’t get rickets (a bone disease). What my grandma didn’t understand is that vitamin D is essential for almost every organ in your body. Vitamin D boosts the immune system, promotes heart, brain and bowel health.

GET TESTED I believe that it is very important for adults to get their Vitamin D levels checked. Ask your doctor for a d-hydroxy Vitamin D test. This test could save your life. A.W. Martin, DC., PhD., R.N.C.P., D.N.M., is a clinical nutritionist practicing in Sudbury, Ontario. He is the author of several books including “Energy Robbers and the Fatigue Cure” and “Medical Crisis-Secrets Your Doctor Won’t Share with You”. He is the host of a popular open line Radio Show “The Doctor Is In” heard in Sudbury, North Bay, Elliot Lake and Manitoulin Island. His website is www.martinclinic.com.

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Vitamin D3 for Immunity By Rahima Hirji, ND Research has been showing vitamin D deficiency can be related to all kinds of health conditions from autoimmune disorders to depression and cancer. But of particular importance at this time of year is its association with immune function. More and more studies are finding that vitamin D can help increase our immunity. Vitamin D increases immune function by modulating the body’s defenses against viruses and bacteria and increasing the body’s production of antimicrobial peptides. These peptides then rapidly destroy the cell walls of bacteria, viruses and fungi protecting us from infection. People with the lowest blood vitamin D levels reported more significant cases of cold and flu than those with higher levels of vitamin D blood levels.

CANADIANS ARE OFTEN DEFICIENT IN WINTER Vitamin D is predominantly produced by our skin. But in order to produce it, we need to be exposed to the sun. Often, we don’t make a fraction of what we need due to our decreased exposure to the sun and our increased use of sunscreen. Canadians are at particular risk of vitamin D deficiency since we live in the northern hemisphere and our exposure to sunlight is significantly reduced, especially in the fall and winter.

HOW TO GET THE SUNSHINE VITAMIN Although your body will not be able to produce enough vitamin D to support your immune system in the fall and winter, ensure adequate levels by consuming foods rich in vitamin D and by taking a vitamin D supplement. Foods rich in vitamin D include eggs, fortified milk and cheeses, and fish sources like salmon, mackerel and sardines. However, it will be difficult to get significant amounts from your diet. The best way to ensure enough vitamin D, especially at this time of year, is to take a supplement. When choosing a supplement, ensure taking the right form of vitamin D. There are two primary types of vitamin D. Vitamin D2, or ergocalciferol, is made by invertebrate species and plants when they’re exposed to direct sunlight. Vitamin D3, or cholecalciferol, is made from precursors found on the skin surface of vertebrates, including humans, when sun strikes the skin’s surface and has been shown to be more effective at raising blood levels of vitamin D3. To determine what dose is best for you, it is important to consult your health care practitioner but in general, I recommend at least 1000 IU (international units) to all my adult patients throughout the winter months. Rahima Hirji, ND is a Naturopathic Doctor at Target Therapeutics in Kitchener. She has an eclectic practice where she enjoys working with pediatric patients and has a special interest in weight loss, womens’ health and infertility. Check out her website at www. targettherapeutics.com or call 519-593-2354.

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The Cold Hard Facts

Fight Back Against Colds and Flu By Michèle Boisvert Is chicken soup really good for a cold? Do you catch a cold because you get cold feet? Do you feed a cold and starve a fever? Science is proving there may be truth to old wives’ tales about colds and the flu.

IS CHICKEN SOUP GOOD FOR COLDS? Research conducted at the University of Nebraska Medical Center in the US has shown what mothers have known for centuries. When scientists put chicken soup to the test, they discovered it helps relieve cold and flu symptoms by acting as an antiinflammatory. It does this by helping to balance the number of the body’s immune system cells involved in the inflammatory response. If too many flu fighters are released when under attack by viral infections like colds, they can stimulate mucous, which causes coughs and stuffy nose. This may explain why the boiled extract of chicken eases the misery of cold and flu symptoms.

A UNIQUE WAY TO TAKE YOUR SOUP One of the most commonly used homeopathic remedies is called Anas barbariae hepatis et cordis extractum – a diluted preparation made with an extract of the liver and heart of a duck. In France, people have been arming themselves with this medicine to fight the flu for generations. Since chicken soup is a broth of the organs of the chickens, this may be why Anas barbariae hepatis is effective. It is “duck soup!” Though numerous scientific studies have been published in journals documenting this homeopathic medicine’s effectiveness, scientists aren’t sure how it works. Anas barbariae hepatis seems to relieve aching, fever, headache, stiffness, shivers, cough, runny nose and congestion. It was discovered by Dr. Joseph Roy, a French physician, during the Spanish Flu in 1917. Perhaps he took his inspiration from his mother’s flu-fighting soup recipe – he chose a type of duck, which French cooks use to extract ingredients for the medicine. 16 Healthy Directions December/January 2011

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FLU

DEFEND YOURSELF AGAINST COLDS & FLU Keep warm and dry, and keep your skin moisturized. If you do feel in the early stages of catching flu, or the “mucous membranes” in your nose are getting dry, take safe, effective natural remedies to help prevent it from getting worse. DO YOU GET A COLD BECAUSE YOU GET COLD FEET? Researchers that used to dispute the “you get a cold because you get cold” theory now believe it may be true. A virus usually enters your body through your skin, nasal passages and throat, called your “first line of defense.” When the temperature drops, like in winter, the membranes in your nose dry up and crack enabling the virus to enter easier. That means you should make sure to keep warm and dry, and keep your skin moisturized. If you do feel in the early stages of catching flu, or the “mucous membranes” in your nose are getting dry, take safe, effective natural remedies to prevent it from getting worse. The homeopathic medicine, Anas barbariae hepatis, can be taken in the early stages, as soon as, the first symptoms of a cold appear, which include lack of energy, shivers, a runny nose, scratchy throat, or muscular pain. If you usually get flu at certain times, such as, during a stressful work load, or if you like to enjoy the outdoors when it’s cold or rainy, taking it for prevention has also been proven to reduce symptoms.

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DO YOU FEED A COLD AND STARVE A FEVER? When you have a high fever during the flu, you don’t feel like eating. That may be because your body inherently tries to conserve energy to fight the virus rather than using it to digest food. Keep yourself nourished by taking lots of fluids including chicken soup, fresh juices, and lemon and honey in water. Since your appetite will wane, take supplements, as well, to increase vitamin and mineral intake. And, take homeopathic medicines, such as, Anas barbariae hepatis, which won’t leave a bad taste in your mouth like some remedies (which can curb your taste for food even further), have no side effects, are safe for children and the elderly, and will not interact with medications. Michèle Boisvert is a pharmacy graduate of the University of Montreal. She holds a diploma in Homeopathy from the École de Mosane, in Belgium. Michèle is the author of several books on homeopathy, including “Healthy... Naturally”. For more information about Homeocoksinum visit: www.homeocan.ca.

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Healthy Directions December/January 2011 17

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The Calming and Healing Benefits of

Passionflower

By Michelle Honda PhD Passionflower is one of the most researched herbs with a long history in traditional medicine and in recent times has integrated into clinical procedures. Living in a time where anxiety is a constant companion to so many, passionflower has found its place as a healing agent, helping to re-establish inner harmony. Passionflower is indigenous throughout South and North America, favouring tropical areas. There are over 500 species of this woody vine that bears impressive large white flowers with a pink and purple centre. The parts used in herbal medicine include the vine, leaves and stem. Passionflower has traditionally been used as a sedative and for gastrointestinal complaints. Currently, its therapeutic use has reached into the areas of: congestive heart failure, anxiety, asthma, insomnia, seizures, hysteria, ADHD, alcohol and drug withdrawal, antibacterial agent, infections, chronic pain, high blood pressure, menopausal symptoms and cancer. Today, passionflower is primarily used for its sedative and anxiety relieving effects, either as a single herb preparation or in combination with other plant extracts.

ACTIVE PLANT CONSTITUENTS The active components found within passionflower are comprised mainly of three groups of chemicals: alkaloids, glycosides and flavonoids. Other key elements include the presence of antibacterial compounds, passicol and cyanogenic glycosides. The harmane indole alkaloids are another key feature of passionflower. Through scientific research, this group of alkaloids have demonstrated antispasmodic activity and the ability to lower blood pressure. The flavonoid portion in this species is estimated at 3%. Passiflora incarnate has been found to contain the highest 18 Healthy Directions December/January 2011

concentration of these active properties by comparison. Naturally occurring serotonin and the chemical maltol are present in passionflower, which has documented sedative and calming effects. Research also supports the enhancing effects of passionflower when combined with other plant extracts such as St. Johnâ&#x20AC;&#x2122;s wort.

ANXIETY RELIEF A well known double blind study published in the Journal of Clinical of Pharmacy and Therapeutics, took place over a four week period where individuals suffering from anxiety attacks were intensely scrutinized. The comparison of passionflower to a commonly prescribed sedative drug, showed the extract of passionflower to be equally effective by the end of the four week period. The advantage of passionflower showed in contrast of lesser side effects overall including daytime and job restrictions compared to the drug (Akhondzadeh et al, AJ Clin Pharm Ther, 2001).

ADHD A comparative study involving children diagnosed with ADHD examined the effects of passionflower to the commonly prescribed stimulant drugs over an eight week period. The outcome showed similar effectiveness in treating ADHD with fewer side effects in the passionflower group.

ANTI-MICROBIAL ACTIVITY Passicol is an antibacterial and antifungal agent produced by the Passiflora plant species. Researchers such as Britto (2001), Afolayan and Meyer (1997) and Balakrishna (2000), all confirmed that the plants extracts exhibited anti-bacterial activity when tested against

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known pathogenic bacterial strains such as Streptococcus, V. cholerae, Bacillus cereus, Escherichia coli, Pseudomonas putida and Aeruginosa, Shigella flexneri, fungus and yeasts.

DRUG ADDICTION A 14-day, double-blind study of 65 men afflicted with opiate (heroin) addiction, compared the effectiveness of passionflower in combination with and as a stand alone remedy to a drug routinely used to assist narcotic withdrawal. Passionflower when partnered with the drug was successful by a significant margin at relieving the emotional aspects of withdrawal symptoms compared to the drug alone (Akhondzadeh S et al, J Clin Pharm Therapy, 2001). These findings were particularly important since it is the emotional symptoms which stop the progress of individuals completing their drug treatment program.

References

1) Akhondzadeh A, et al. 2001 Passionflower in the treatment of generalized anxiety: a pilot double blind randomized controlled trial with Oxazepam. J Clin Pharm Ther 26:363-367. 2) Krenn L 2002. Passionflower (Passiflora incarnata L.)- a reliable herbal sedative. Wiener Medizinische Wochenschrift 152: 404-406 3) Akhondzadeh, D. Mohammadi, M, Momeni F, 2005. Passiflora incarnata in the treatment of attention deficit hyperactivity disorder in children and adolescents. Therapy 2:609-614. 4) Von Eiff M, Brunner H, Haegeli A, et al. Hawthorn/passionflower extract and improvement in physical exercise capacity of patients with dysponea class 11of the NYHA functional classifications. Acta Therapeutica 1994

5) Natarajan D, et al, 2005. Anti-bacterial activity of Euphorbia fusiformis-a rare medicinal herb. J. Ethnopharmacol. 6) Akhondzadeh S, et al 2001 Passionflower in the treatment of opiates withdrawal: a double-blind randomized controlled trial. J Clin Pharm Ther. 7) Movafegh A, et al, 2008. Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: a double-blind controlled study. Anesth Analg 106:1728-1732. 8) Blumenthal M, 1998. The Complete German Commission E Monographs. Therapeutic Guide to Herbal Medicines. Austin: American Botanical Council. 9) British Herbal Medicine Association. 1996. British Herbal Pharmacopoeia(BHP). Exeter, UK.

PRE-SURGERY ANXIETY Passiflora incarnate significantly reduced anxiety when administered to 60 patients - 90 minutes prior to surgery in a placebo controlled trial, supervised by (Movafegh, A. et al, Anesth Analg, 2008). Passionflower is a well researched herb as indicated by Germany’s rigorous Commission E by approving its use for nervous restlessness and the British Herbal Compendium approved the use of passionflower for restlessness, sleep disorders, nervous stress and anxiety. To live a life of tranquility without any stressors, for most of us only happens when we are day dreaming. Regardless of the form with which stress appears, sometimes the body’s coping mechanisms cannot sustain a healthy balance. Left unchecked, the entire body becomes affected. During such times, the body initiates a constant state of readiness, which often leads to exhaustion. As we seek out help, a step toward serenity just may be in the form of a woody vine, bearing unusually striking flowers called passionflower.  Michelle Honda, PhD 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. Visit her website at: www.renewyou.ca and www.michellehonda.com. Call: (905) 304-0111. Healthy Directions December/January 2011 19

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Herbal Remedies for

Cold and Flu

By Mark Schneider If there’s one thing we all have in common that we’d rather not, it’s experience with the common cold. All of us have gone through the coughing, sneezing, nasal congestion and general misery of this upper respiratory tract viral infection at one point or another. Since cold viruses generally thrive better in colder temperatures, many of us in the Great White North will undoubtedly experience a cold again this winter, if not several. But although everyone is familiar with the common cold, the majority of the population has a very limited view of how best to deal with one. The typical first reaction is to reach for the bottle of cough syrup or some other over-thecounter medication. But, there are other healthier ways to prevent and treat the common cold, using traditional herbs and botanicals. The problem with drugs and over-the-counter cold remedies is that they only cover up the symptoms of the cold. They do nothing to improve the immune system or battle the underlying infection. In fact, certain drugs promoted as cold-relievers like aspirin actually deplete and inhibit the body’s absorption of key immune-supporting nutrients like vitamin C. By contrast, numerous herbs like echinacea, astragalus and goldenseal support and strengthen the body’s immune system resistance to cold and flu viruses. Echinacea and astragalus promote the production of white blood cells, essential for fighting off viral infections, while goldenseal has antibiotic properties to ward off secondary bacterial infections, and tonic properties to protect the mucous membranes of the nose and upper respiratory tract.

Oil of oregano is another powerful immune defender with potent anti-viral activity. The ancient Greeks used this herb to treat a variety of bacterial and viral infections, and today it remains one of the best natural remedies for the prevention and treatment of colds. Garlic, well-known for being a natural antibiotic, is also a powerful immune system enhancer that has demonstrated the ability to reduce the frequency and severity of colds in clinical trials. An impressive but lesser-known herb for cold support is Andrographis paniculata, an Asian herb that contains valuable immunemodulating compounds called andrographolides. Andrographis has been shown to significantly improve cold symptoms when taken within 72 hours of their onset, and there is preliminary evidence that suggests this herb can decrease the risk of developing a cold by approximately 50% when taken prophylactically for an extended period of time. Elderberry is also an ideal herb for the treatment of colds and flus. It relieves coughs and congestion and helps any condition where catarrh (inflammation of the mucous membranes) is present. It also alleviates cold-related headaches and can help to lower a fever through its ability to promote sweating. Myrrh is another anti-catarrhal and antimicrobial herb with immune-activating properties. It is valuable in the treatment of bronchial congestion, as is Melissa (also known as lemon balm). Melissa is rich in antioxidant flavonoid compounds that protect cell walls against foreign substances like bacteria and viruses. For this

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reason, it is also wise to consume other antioxidant-rich herbs like green tea and ginger during the cold and flu season. Eucalyptus oil, a popular ingredient in topical decongestants and cough suppressants, also helps to clear the airways and reduce respiratory tract inflammation when taken orally. Peppermint oil, the constituents of which are often included in nasal decongestants, is

also valuable for treating cold symptoms and respiratory infections. So, while the colder weather may present a challenge to our immune systems this winter, we should keep in mind that Mother Nature also provides us with many herbal treasures to support our health throughout the season.ď&#x20AC;ł Courtesy of Advantage Health Matters.

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FIT FOR LIFE

Improving Fitness With Water Exercises Water Walk STARTING POSITION Stand upright, with your abdominal muscles firm and your buttocks contracted in order to brace your pelvic spine in a neutral position. Keep your shoulder blades down and back and your chest lifted.

ACTIONS Stride or jog forward 8 steps, then back 4 steps. Stay upright and maintain the stabilized neutral pelvic position throughout the exercise. Slide relatively straight arms forward and back at your sides as you walk. Use your arms in opposition to your legs: When you step forward with your right leg, slide your left arm forward and vice versa, palms facing your thighs. This technique strengthens and tones muscles. Continue striding for several minutes until ready to switch to another move.

VARIATIONS Walk forward and backward with short steps, long steps, average steps, or step kicks. Move in the pattern of a circle or square. When you are ready to increase intensity, stride by taking very large controlled steps. Bound by pushing off with your back foot to bounce up off the pool floor between strides.

SAFETY TIPS When circling, be sure to turn around midway and circle in the other direction to balance the physical demands on your body.

Get Fit, Pain Free! By MaryBeth Pappas Baun Exercise on a regular basis, including water workouts, enhances your overall health and well-being. Water exercise boosts your ability to achieve these results in greater comfort and with the joy and exhilaration that you can experience in an aquatic environment. People whose goals include building cardiorespiratory endurance, improving strength and flexibility, improving or maintaining body weight and composition, or rehabilitating or preventing injuries can benefit from water exercise. Highly fit individuals delight in the opportunity to gain high-intensity cross-training by working out in the low-impact, highresistance environment of water. Athletes improve performance while minimizing risks. People who want to manage their weight enjoy the chance to burn more calories in less time, with less risk of injury to the joints and the back. Pregnant women who need the buoyancy and cooling effects of water find the aquatic environment relieving and stimulating. People who are managing or preventing special conditions – such as. heart disease, back pain, diabetes, fibromyalgia, arthritis, injuries, or just about any movement limitation – become liberated by the qualities of exercise in water for fitness and rehabilitation. Everyone who wants to add splash to a dry routine will find that water workouts have multiple benefits for anyone interested in movement for fitness and health. Exercise for fitness can become more fun, effective, interesting, motivating, and healing when you add the comfort and invigorating dynamics of water. When you get used to the novel feeling of moving around in the aquatic environment, you’ll have a sense of fitness mastery and movement freedom in water exercise that you can’t easily get on land. From Fantastic Water Workouts by MaryBeth Pappas Baun. Copyright © 2008 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at www.HumanKinetics.com or by calling 1-800-465-7301.

22 Healthy Directions December/January 2011

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Knee-Lift, Jog or March STARTING POSITION Stand upright, with your abdominal muscles firm and your buttocks contracted in order to brace your pelvic spine in a neutral position. Keep your shoulder blades down and back and your chest lifted.

ACTIONS Alternately lift one knee and then the other, moving your arms and legs in opposition to one another to elevate your body response and increase your body temperature. Lift your right knee as you press your opposite arm forward from the shoulder; keep your elbow slightly bent, slicing the water with your hand, with your palm facing your side or cupping the water. Put your foot down and bring your arm back to your side. Lift your left knee as you press your opposite arm forward from the shoulder; keep your elbow bent, slicing the water with your hand, with your palm facing your side or cupping the water. Put your foot down and bring your arm back to your side.

VARIATIONS Jog: Jog in place, hopping from foot to foot as you lift your knees. March: Push off the bottom of the pool to build intensity. Avoid the push-off hop if your goal is to reduce intensity or impact shock. As you become more fit, build intensity gradually, starting with low lifts or slow lifts and then building to â&#x20AC;&#x153;double timeâ&#x20AC;? and lifting your knees as high as feels comfortable and controllable.

Healthy Directions December/January 2011 23

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10 Surefire Tips to Help

Achieve Health Goals

By Shamira Hudda As 2011 fast approaches, the new year holds promise, hope and expectation - anything is possible. For many, the new year is a time of resolution - a time to recommit themselves to what matters most – our health. Unfortunately, while millions of people will set their resolution this year to lose weight, get in shape, eat healthy, quit smoking etc., most will fail. With weight-loss specifically, the battle of the bulge is a complex area, which involves not only the physical aspect (diet & exercise) but also the psychological & emotional aspects surrounding physical behaviours (our thoughts, attitudes and feelings). To help keep healthy resolutions, here are sure-fire tips to help you achieve your goals – from a mind & body perspective

1 CONTEMPLATE “WHY”

This is by far the most important tip that will fuel determination when life gets chaotic (as it always does). What is the reason behind this goal? What will achieving this goal give you? What will change about your life as a result? Although the answer may seems obvious (ie. I'll be happy when I fit into my skinny jeans!), the obvious answer isn't motivation enough. 24 Healthy Directions December/January 2011

The real “why” could be how you will feel about yourself, the energy you’ll have, the quality of life you’ll attain so that you can fulfill your dreams. Take a moment to consider your ‘why’.

2 VISUALIZE YOUR GOAL & FEEL IT!

If you can’t see it happening, how can it? Top athletes use visualization to see themselves winning at their sport, and you can harness the power of your imagination to do the same! Create a clear picture of how you will look/feel/be when this resolution is a reality. Before you know it, it will be!

3 CHOOSE LOW GLYCEMIC INDEX (GI) FOODS

The glycemic index is a rating system that ranks how quickly food will turn to sugar. High GI foods (such as sugary treats, white bread and pasta) convert to sugar quickly, causing insulin levels to rise and signals your body to store fat! On the other hand, low GI foods (such as whole grains, beans, vegetables) take longer to digest which keeps us fuller, longer and signal the body to release glucagon – a fat-mobilizing hormone! Eating this way keeps our insulin/glucagon levels stable to reduces cravings and promote fatloss!

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Solutions on

Health & Wellness INCLUDE SUPERFOODS IN YOUR DAILY DIET

These are the nutritional powerhouses that are full of vitamins, nutrients and will help you reach your health goals, especially when it comes to weight-loss. Be sure these foods are staples in your kitchen and you will be well on your way to success! Foods such as wild salmon, blueberries, broccoli, walnuts, avocados and beans are just a few staples that have enormous health benefits!

END EMOTIONAL EATING

CHOOSE AN ACTIVITY YOU LOVE

Eating when you’re not physically hungry is often termed ‘Emotional Eating’ and affects most of us. Emotions such as happiness, boredom, stress, anger and loneliness are all feelings where people may turn to food. Working through emotions without food can be difficult and may take time, but is well-worth the investment to create a healthy mind, which ultimately leads to a healthy body. Engaging in an alternative behaviour such as reading a book, taking a walk, listening to music or working on a hobby can help the moment pass.

When it comes to exercise, many of us cringe. But, if you enjoy an activity, you’ll be more inclined to participate. Remember, you don't need to run a marathon to lose weight (unless you love marathon running of course!). Small steps in the right direction make a big difference over time. To learn what you enjoy, try different activities till you find what exhilarates you - for instance yoga, martial arts, cycling, weight-training - anything to get you moving!

WALK IT OFF!

Amazingly, 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, according research at the University of Georgia. Not only will you have more energy, you’ll be more focused: A recent study at the University of Illinois found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function. Can't beat that!

LACE UP FIRST THING!

REWARD YOURSELF

Exercise in the morning and you'll increase your odds of exercising by 300%! A study of 500 people at the Mollen Clinic in Scottsdale, Arizona found that 75% of those who worked out in the morning did so regularly, compared with just half of the afternoon exercisers and a quarter of the post-work group.

Success must be rewarded! When you hit a milestone that takes you closer to your end goal and keeps your resolution on track, give yourself praise and reward yourself with something you enjoy! Set up milestones and rewards so it becomes a fun game instead of a gruelling goal.

10 CUT YOURSELF SOME SLACK!

Life happens and we can’t expect perfection from ourselves, rather persistence is what pays off. Practice patience and acceptance towards yourself when life throws you a curve ball. Then jump back on and focus on your goal. Most importantly, don't be so hard on yourself! Self-criticism is the very worst thing you can do when beginning a lifestyle change. Give yourself credit for all the things you did do well instead of dwelling on the things you didn't do well. Self-acceptance is at the core of weight-loss so accept where you are at right now and move forward with positive thoughts and positive action! Shamira is the founder of Art of Wellness - Toronto’s Boutique Integrative Wellness Centre for Women. Combining the disciplines of chiropractic, acupuncture and clinical nutrition, Shamira delivers quality natural healthcare without compromise - creating an exceptional health experience. Her passion and enthusiasm for healthy living makes her a sought-after writer and speaker in women’s groups and corporations. To learn more, please visit www.artofwellness.ca or contact 416-901-2021.

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WARMING CASSEROLE RECIPES

A Holiday Morning Brunch!

GARDEN VEGETABLE FRITTATA INGREDIENTS 1 lb

asparagus, trimmed and cut into 1-inch (2.5 cm) pieces (ice water) 1 tbsp olive oil 4 oz mushrooms, sliced 1 clove garlic, minced 1 shallot, minced 1 small zucchini, cut in half length wise and thinly sliced 6 eggs 1⁄3 cup milk 1 tbsp chopped chives 1 tsp salt 1⁄2 tsp freshly ground black pepper 1⁄8 tsp ground nutmeg 2 tomatoes, thinly sliced 1⁄4 cup freshly grated Parmesan cheese 26 Healthy Directions December/January 2011

Makes 6 Servings.

This makes a beautiful main course or side dish on a buffet.

TIP Shocking vegetables in ice water stops the cooking process after blanching and sets the color, so you will have brightly colored vegetables even after baking.

DIRECTIONS Preheat oven to 350°F (180°C). Grease a 11- by 7-inch (28 by 18 cm) glass baking dish. In a large pot of boiling water, blanch asparagus for 1 to 2 minutes. Immediately plunge into ice water; let stand until chilled. Drain and place in prepared baking dish.

In a skillet, heat oil over medium heat. Sauté mushrooms for about 10 minutes or until tender. Add garlic and shallot; sauté for 2 minutes. Spread over asparagus. Arrange zucchini on top. In a large bowl, whisk eggs until blended. Whisk in milk, chives, salt, pepper and nutmeg. Pour evenly over vegetable mixture. Arrange tomatoes on top. Sprinkle evenly with cheese. Bake in preheated oven for 40 to 45 minutes or until set. Excerpted from 300 Best Casserole Recipes by Tiffany Collins © 2010 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

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ZUCCHINI, TOMATO & BEEF CASSEROLE WITH POLENTA CRUST

RATATOUILLE CASSEROLE

INGREDIENTS

1⁄2 cup 1⁄3 cup 4 2 1 1 lb 2 4 cups 3 tbsp 3 tbsp 1 tbsp 1⁄2 cup 1⁄2 cup

1 tsp 1 cup 1⁄2 tsp 1 cup 1 lb 1 tbsp 1 1 1 1 2 tbsp 30 1⁄2 cup

Makes 6 Servings. salt cornmeal Preheat oven to 350°F. steak seasoning Grease an 11- by 7-inch shredded Colby-Jack cheese glass baking dish. lean ground beef olive oil onion, chopped zucchini, cut in half lengthwise and sliced crosswise can diced tomatoes, drained can tomato paste chopped fresh flat-leaf parsley Cherry tomatoes, halved freshly grated Parmesan cheese

DIRECTIONS In a medium saucepan, bring 3 cups water and salt to a boil over medium-high heat. Gradually whisk in cornmeal, reduce heat and simmer, whisking, for 3 minutes or until thickened. Remove from heat and stir in steak seasoning and 1⁄4 cup of the cheese. Spread in prepared baking dish. Set aside. In a large nonstick skillet, over medium-high heat, cook beef, breaking it up with the back of a spoon, for 8 to 10 minutes or until no longer pink. Drain off fat and transfer beef to a bowl. In the same skillet, heat oil over medium heat. Sauté onion and zucchini for 5 to 7 minutes or until tender. Return beef to skillet and stir in tomatoes and tomato paste; bring to a simmer. Simmer, stirring often, for 8 to 10 minutes or until slightly thickened. Pour over polenta crust and sprinkle with remaining cheese. Bake in preheated oven for 30 minutes or until bubbling. Garnish with parsley and cherry tomatoes. Excerpted from 300 Best Casserole Recipes by Tiffany Collins © 2010 Robert Rose Inc. www.robertrose.ca

INGREDIENTS long-grain white rice Makes 6-8 Servings. olive oil cloves garlic, minced onions, chopped large eggplant, peeled & cut into 1⁄2-inch cubes zucchini, cut into1-inch thick rounds red bell peppers, cut into thin strips canned diced tomatoes, drained chopped fresh parsley chopped fresh basil dried Italian seasoning vegetable broth freshly grated Parmesan cheese

DIRECTIONS Preheat oven to 350°F (180°C). Grease a 10-cup casserole dish. In a medium saucepan, bring 8 cups water to a boil over high heat. Add rice, reduce heat to medium and boil, uncovered, for 8 minutes. Drain and rinse under cold running water. Set aside. In a Dutch oven, heat oil over medium-high heat. Sauté garlic and onion for 5 to 7 minutes or until onion is tender. Add eggplant and sauté for 2 minutes. Add zucchini, reduce heat to medium-low and cook, stirring occasionally, for 20 minutes. Remove from heat and stir in red peppers, tomatoes, parsley, basil, Italian seasoning, salt and pepper. Place one-third of the eggplant mixture on bottom of prepared casserole dish. Top with half the rice. Layer with the remaining eggplant mixture and the remaining rice. Pour broth over top. Cover and bake in preheated oven for 1 hour. Sprinkle with cheese, cover and bake for 20 minutes or until cheese is melted and casserole is bubbling. Uncover and place under the broiler for 1 minute. Excerpted from 300 Best Casserole Recipes by Tiffany Collins © 2010 Robert Rose Inc. www.robertrose.ca Healthy Directions December/January 2011 27

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COMFORT FOOD

THYME-ROASTED CHICKEN WITH GARLIC GRAVY

Makes 4 Servings.

I feel like it's a special occasion when I have a roast chicken in the oven. It conjures up a homey smell and feel. In my opinion, it's one of the most satisfying dishes on earth. Here I place herbs and seasonings under the bird's skin to produce a succulent, flavorful chicken.

INGREDIENTS

DIRECTIONS

1 10 1 tsp 1⁄4 tsp 1⁄4 tsp

• Preheat oven to 325°F • Roasting pan with rack Remove giblets and neck from chicken. Rinse and pat chicken dry inside and out. Place 2 cloves garlic inside cavity. Starting at cavity opening, gently lift skin and rub thyme, salt and pepper over breasts and legs. Tie legs together with string; tuck wings under back. Add remaining garlic, 2⁄3 cup (150 mL) chicken stock and wine to roasting pan; place chicken, breast side up, on rack in pan. Roast in preheated oven, basting every 30 minutes, adding additional stock if pan juices evaporate, for 13⁄4 to 2 hours or until pan juices run clear when chicken is pierced and meat thermometer inserted in thigh registers 185°F (85°C). Transfer to a platter; tent with foil and let stand for 10 minutes before carving. Meanwhile, strain pan juices into measure, pressing down firmly to mash garlic into juices; skim off fat. Add enough of remaining stock to make 3⁄4 cup (175 mL). In a small saucepan, stir together 2 tbsp (30 mL) of pan juices and flour; cook, stirring, over medium heat for 1 minute. Gradually whisk in remaining pan juices; cook, stirring, until boiling and thickened. Serve with chicken.

chicken (31⁄2 lbs) cloves garlic, peeled dried thyme leaves salt freshly ground black pepper 11⁄3 cups chicken stock, divided 1⁄2 cup white wine or additional chicken stock 1 tbsp all-purpose flour

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ASPARAGUS WITH PARMESAN & TOASTED ALMONDS INGREDIENTS 11⁄2 lbs 1⁄4 cup 2 tbsp 2 1⁄4 cup

Makes 6 Servings.

asparagus sliced blanched almonds butter cloves garlic, finely chopped freshly grated Parmesan cheese Salt and freshly ground black pepper

DIRECTIONS Snap off asparagus ends; cut spears on the diagonal into 2-inch lengths. In a large nonstick skillet, bring 1⁄2 cup water to a boil. Blanch asparagus for 2 minutes (start timing when water returns to a boil) or until just tender-crisp. Run under cold water to chill; drain and reserve. Dry the skillet and place over medium heat. Add almonds and toast, stirring often, for 2 to 3 minutes or until golden. Remove and reserve. Increase heat to medium-high. Add butter to skillet; cook asparagus and garlic, stirring, for 2 to 3 minutes or until asparagus is just tender. Sprinkle with Parmesan; season with salt and pepper. Transfer to serving bowl; top with almonds. Excerpted from 500 Best Comfort Food Recipes by Johanna Burkhard © 2010 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

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More than a Side Dish

Cranberries By Allison Tannis, BSc, MSc, RHN

Pucker up to a glass of cranberry juice and kiss your bad bacteria goodbye. Cranberries are not only a great source of vitamin C and other antioxidants, they also have a unique ability to keep your body free from bad bacteria that can cause problems, such as, urinary tract infections.

GOTTA PEE? CRANBERRIES FOR PREGNANCY When pregnant one of the symptoms of a growing uterus is a lack of space in your gut. And one organ that really feels the squeeze is your bladder. The effect on your bladder is minor, it just doesn’t have the same room it used to in order to expand and hold more urine, making your potty breaks more frequent. In fact, for some women, the added pressure on their bladder can mean that they have to run for the bathroom every hour, and that can get old fast. It can also lead to urinary tract infections. Here’s why: because you’re urinating more frequently and in smaller amounts, there’s a lack of gushing urine, which blasts out bad bacteria that might be trying to infect your urinary tract and bladder. If bad bacteria are allowed to grab hold of the lining of your urinary tract or bladder, they will start to grow and could develop into a urinary tract infection. Luckily, cranberries can help you fight back. Cranberries are great protectors of your urinary tract. Scientists have found that cranberries have the ability to prevent bacteria from binding to your bladder lining, which is why they can prevent urinary tract infections. They can do this as they contain proanthocyanidins, a powerful phytonutrient that inhibits bacteria’s ability to attach to the lining of your urinary tract.

“When the body talks to itself it can heal itself. Healing really is that simple.” BodyTalk is a revolution in health care. It works gently to restore the body’s innate ability to heal, and this simple approach has proven to be so effective that BodyTalk is the fastest growing health care system in the world today.

HEARTBURN CULPRIT One common cause of heartburn is a form of bacteria called H. pylori. These nasty bacteria live in your stomach where, under certain circumstances, they can grow, cause damage to your stomach lining, and even lead to ulcers. Cranberries have the ability to prevent bacteria from adhering or attaching to your stomach lining the same way they prevent bacteria from attaching to the lining of your bladder, and can help fight back against H. pylori.

SWEET TARTS, HIGH IN VITAMIN C These tart berries are full of great nutrients like vitamin C. A cup of raw cranberries contains about one quarter of your daily needs of vitamin C. But you’re not likely to eat a cup of raw cranberries unless you really love tart things that make your mouth pucker! You’re more likely to drink your cranberries as cranberry juice. This is still a great source of vitamin C, but you do lose the fiber found in the berries (5 grams per cup). If you do drink cranberry juice, be sure to look for pure cranberry juice, not a cranberry cocktail. Pure (not from concentrate) cranberry juice is your best choice. If you find it too sour, mix it with some orange or grape juice to sweeten it up a little. As for the traditional canned cranberry sauce that accompanies the family turkey dinner over the holidays, it lost most of its vitamin C and fiber content when it was manufactured, and has a lot of added sugar. A better option is to simply boil fresh cranberries in a bit of water and then add sugar or honey to sweeten to taste. Allison Tannis, BSc, MSc, RHN is a nutritional consultant and author.

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Choose Life

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

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

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

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

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GHR is a natural releaser, has no known side effects, unlike the synthetic version and has no known drug interactions. Progressive doctors admit that this is the direction medicine is going, to get the body to heal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift in medicine and, like any modern leapfrog advance, many others will be left in the dust holding their limited, or useless drugs and remedies. It is now thought that HGH is so comprehensive in its healing and regenerative powers that it is today, where the computer industry was twenty years ago, that it will displace so many prescription and non-prescription drugs and health remedies that it is staggering to think of. The president of BIE Health Products, stated in a recent interview,“I’ve been waiting for these products since the 70’s”. We knew they would come, if only we could stay healthy and live long enough to see them! If you want to stay on top of your game, physically and mentally as you age, this product is a boon, especially for the highly skilled professionals who have made large investments in their education, and experience. Also with the state of the health care system in Canada which appears to be going into serious decline, it’s more important than ever to take pro-active steps to safeguard your health. Continued use of GHR will make a radical difference in your health. HGH is particularly helpful to the elderly who, given a choice, would rather stay independent in their own home, strong, healthy and alert enough to manage their own affairs, exercise and stay involved in their communities. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers. HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery. For more information or to order call 1-877-849-4777 www.biehealth.ca ©copyright 2000 Healthy Directions December/January 2011 31

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NATURAL BEAUTY

Easy, Natural Care for Beautiful

Winter Skin

non-clogging oil such as olive or almond oil over your arms, legs and torso immediately after showering before you dry off. Applying the oil when your skin is still warm and damp helps trap moisture in the skin before the pores close.

HEALTHY DIET = HEALTHY SKIN As our skin is made of cells and our cells are made of fat it only makes sense that the type of fats we eat affect the health of our skin. Fish oils are a great source of EPA (Ecosapentaenoic acid) and DHA (docosahexanoic acid), which not only keep skin hydrated from the inside, but also decrease the redness and inflammation that is associated with many winter skin conditions. Antioxidants are naturally occurring chemicals in many foods that remove toxins or oxidants from our body and therefore prevent them from damaging our skin cells. Some of our favourite foods are great sources of antioxidants, such as, dark berries, green tea, red beans (kidney and pinto), apples and plums.

MOISTURIZING By Erika Buckley, ND and Stacey Fritsch, ND We’ve all been there. Standing amongst aisles of lotions and potions with various promises asking yourself, “What is my best skin cream choice for this awful dry winter weather?” You see a list of ingredients that you can’t pronounce let alone know what they are. In exasperation you sigh and feel like yelling out, “Why is this so complicated!” Believe it or not skin health can be simple, with most of what you need for a vibrant winter complexion already in your kitchen cupboards.

HYDRATION The important way to keep your skin hydrated is to keep your body hydrated. In winter, your eight plus glasses of water a day becomes even more important. This is especially true during the holiday season when beverages of choice (coffee, wine, cocktails, etc) can further dry out our skin due to their diuretic effects.

BATHING TIPS FOR WINTER BEAUTY While a steamy shower may sound temping after a winter blizzard, hot showers exacerbate dry skin. If the water is really hot, it breaks down healthy fats in the skin, drying it out. So in the dry winter months opt for a warm shower instead. Consider using a natural agave fiber wash cloth while bathing. It provides a gentle exfoliating action that removes dead skin cells and stimulates circulation to the skin’s surface. For whole body moisturizing, rub a 32 Healthy Directions December/January 2011

In order to combat dry winter skin we need to attack it both internally and externally. However, many moisturizers on the market, including high-end, expensive brands work against dry skin as they contain ingredients, such as, alcohol, which suck moisture from the skin. Some of the best moisturizers, proven for all types of skin are simple non-clogging oils. For your face try an aromatherapy facial oil blend. Look for one that contains Rosa rubiginosa, (rose hip seed oil) and vetiver oil. These oils contain active ingredients, which enter deep into the dermis to prevent damage and moisture loss to regenerate and protect skin in cold and dry environments.

OATMEAL MASK As we enter the holiday season and you begin baking up a storm in the kitchen, why not stock up on oatmeal to fulfill both your baking and skin’s needs and treat yourself to a homemade oatmeal mask. Simply add honey and egg whites to raw oatmeal flakes to create a pasty like substance, which can be applied all over your face, avoiding the eyes of course. Let it sit for 20 minutes while you relax, read or cozy up to the fire (although don’t get too close or you may end up with oatmeal cookies). The mask can then be easily washed off with lukewarm water and your face patted dry, leaving your skin feeling soft and refreshed. So let go of some stress this winter season keep it simple with your skin. With a few simple changes to your beauty routine your face will be as radiant as the season. Erika Buckley and Stacey Fritsch aim to bring the simplicity of natural health and beauty to their clients at Aqua Vitalis Naturopathic in Whitby, ON. Please feel free to contact them at (905) 666-3826.

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A DNA Repair, Phytonutrient Facial

DNA Repair & Protect Lotion • Anti-aging benefits • Physically protects against U.V. radiation (not a sunscreen) • Repairs U.V. damage • Hyperpigmentation reduction and elimination • Stretch marks • Acne • Scars

DNA Repair Ointment • • • • • By Marty Newcomen Broccoli phytonutrient sulforaphane is the latest antiaging ingredient, which can help give younger looking skin through DNA repair. Johns Hopkins university started research on sulforaphane from broccoli in 1992. This was all part of a project to identify the benefits of sulforaphane against the four main contributing factors that cause DNA to breakdown (also known as carcinogenesis) and its protective benefits against them. The four factors are: radiation, chemicals, viruses and reactive oxygen species (ROS), which are free radicals and electrophiles. Sulforaphane was discovered to cause the induction of phase two detoxifying enzyme activity (detox the chemicals). Then, the next reaction is the creation of NRF2 protective proteins, and the third part of the reaction is to cause the body to unleash an army of antioxidant reactions. Hence, this is why they call it an indirect antioxidant. Johns Hopkins found the results so amazing that they began the process of filing patents on sulforaphane. Every single cell in your face and ears is replaced every two years. The rest of your body regenerates approximately every seven years. Every time a cell produces another cell it loses a little bit of DNA. What does this mean? Well if you were to take a photograph of your face and then photocopy the photograph and photocopy the photocopy and so on 35 times, this will represent your face changing in shape and image from age zero to 70. You lose some of the quality of the image just as your face ages. What would happen if you could prevent the loss of DNA? Your shape and image of the cells and your face would remain more the same. You slow the aging process! 

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HOMEOPATHY

Better Choices for Weight Loss By Heather Caruso B.Sc., DHMS, HD According to Statistics Canada 54% to 65% of Canadians are overweight and obese. These results have devastating consequences to our health and the cost of medical care in Canada. Not only will we feel the psychological effects of additional weight but we in turn have a higher incidence of diabetes, heart disease, certain types of cancer (prostate, colon and breast) and arthritis. To top that off engorged fat cells release more inflammatory proteins in our body that normal fat cells do. That means the more overweight you are the more inflammation your body produces. As a result this leads to more degenerative conditions and pain, such as, fibromyalgia, autoimmune conditions, arthritis, cancers and migraines. According to scientist, Dr. Nigel Plummer, even depression is linked to inflammation and toxins crossing the blood brain barrier. Inflammation in the blood vessels causes an increase in the incidence of high cholesterol, high blood pressure, heart attack and strokes. In light of this information it makes sense why most often heavier people have a much higher risk of certain diseases. How can we help to lose weight and consequently reduce the size of fat cells? Eat “real” food. This means eating food in it’s original state, such as raw fruits and vegetables, whole grains and lean proteins. Don’t eat food that has been boxed with the intent to eat it as a meal, such as, frozen dinners, pizza or lasagna. It most likely has been altered removing some of the food’s nutrition, plus contains food additives to prevent spoiling and improve taste. Avoid refined foods, such as, white rice, white flour and sugar.

Keep this saying in mind “The whiter the bread, the sooner your dead”. White bread is an 80 on the glycemic index, which means it is almost equal to eating pure sugar. Cook for yourself. Many of us do eat out or eat pre-packaged foods due to our time restraints. To combat this buy pre-cut fresh or frozen vegetables for cooking or chop things ahead of time and store them for future use. Have healthy fats in your diet such as nuts, avocados, fatty fish, olive and coconut oil. Low fat diets are a recipe for disaster. They don’t leave one satisfied. Omega–3 in fatty fish has been shown to reduce inflammation in a variety of conditions. Leaner cuts of meat, such as, turkey, chicken, game and fish are better than red meats and pork. Use natural sweeteners, such as, honey, dried fruits, agave or stevia and steer clear of added sugar. Exercise daily. Mix things up by doing aerobic activity, weights and stretching. This way your body will be strong, your heart will enjoy the cardiovascular workout and your joints will be more limber. Substitute healthier choices for unhealthy ones. For example some great substitutions would be to eat baked chicken fingers breaded with whole grain flour instead of deep fried chicken fingers, choose natural sweeteners instead of added sugar or chemical substitutes, eat slow cooked oats topped with cinnamon and raisins instead of quick cooked maple flavour with added sugar. Before you know it you will be losing weight and feeling boundless energy that you didn’t know you had. Taking a few small steps at a time makes a big impact on health over the long run. It will increase your health and extend your lifespan. Heather Caruso is a homeopath in private practice in Guelph Ontario and best selling author. She has penned two books called “Your Drug Free Guide to Healthy Weight Loss” and “Your Drug Free Guide to Digestive Health”. For more information go to www.carusohomeopathy.com.

Offer Expires January 30 / 2011

34 Healthy Directions December/January 2011

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The Health Dangers of

Disposable Diapers By Laurie Diwakar B.A. Young or old most people will use diapers at some point in their lives. Among diaper users are millions of babies, handicapped people, truck drivers, casino goers, surgeons, 3.3 million incontinent Canadians and our elderly. It seems that if they are available for sale they must obviously be safe, right? Everything on the market is so heavily regulated for safety and contents. However, diapers seem to have escaped real scrutiny. Almost every baby and health product on the market is licenced, tested, regulated or controlled in some way. It seems that every year numerous products are recalled from the shelf. We see this, especially with baby products. Each product has detailed ingredients and content information so that consumers can discern what the purest and cleanest products are for their tender little ones. This includes food, cosmetics and even baby wipes. However, there is one gaping hole in this type of disclosure and that is with disposable diapers. There seems to be no disclosure as to what is in the standard disposable diaper and this often includes “flushable,” “eco-friendly” alternatives. The wonder of disposables lies in a chemical called sodium polyacrylate. This powdery chemical instantly absorbs water upon contact and turns into a crystal like gel. The long term effects of these gels are unknown. This has somehow translated to claims of safety. Unfortunately, this may be far from the truth. As with most single use items, diapers are designed to hold up for a few hours and are constructed of thin layers of materials. This means the absorbent gel rarely stays contained within the diaper. It can often be found on babies’ bottoms. It looks like sugar and is often mistaken as baby excrement. This gel has been linked to allergic reactions, severe irritation, asthma, oozing blood from the perineum and sacral areas, fever, vomiting and staph infections. It was banned from use in tampons in 1985, due to its link to toxic shock syndrome. It is toxic to digest. Chlorine is also found in disposable diapers. It breaks down bacteria, oils and is a skin irritant. It's even been associated with skin rashes like eczema. Several studies have also linked chlorine and chlorinated by-products to various forms of cancer and bowel diseases. Unfortunately, the list does not end here. Dioxin is a highly toxic pollutant which is a byproduct of the paper bleaching process which uses chlorine gas and is present in baby diapers. This is how they obtain their super bright white colour. Dioxin is among the most toxic chemicals known to science. It is a well-known cancer causing carcinogen. It has been especially linked to testicular cancer. The EPA (US Environmental Protection Agency) lists it as the most toxic of all cancer linked chemicals. According to the EPA report, there appear to be no safe level of exposure to dioxin. Even in small quantities dioxin causes birth defects, severe reproductive and developmental problems. Dioxin has been banned for environmental use in the U.S. since 1976 and is among the "dirty dozen" toxic chemicals named for global phase-out under a United Nations Convention signed by the U.S. You know the old saying that if it sounds too good to be true, it probably is. Disposable diapers happen to fall into this category. Laurie Diwakar B.A. ENG PSYCH is a mother of 3 with more than 9 years of experience in the natural health industry. As a motivated entrepreneur she has committed the last 4 years to developing and testing products that work for your, your family and the environment. Her main focus is a balance between quality, comfort and health at a reasonable price. For more information on cloth diapers visit www.rearz.ca.

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A Naturopathic, Wholistic Approach to

Arthritis & Joint Pain Naturopathic Doctors (NDs) look for the root cause of the disease or health condition in order to restore health. NDs have solutions on hand to help with the symptoms, but are not solely interested in the band-aid approach.

By Vivienne Guy, ND

Treat the Symptoms & Cause

Rheumatoid arthritis is an autoimmune disease. An autoimmune disease is one where the body attacks parts of itself. In the case of rheumatoid arthritis, the body attacks the joints, causing pain, difficulty with motion and sometimes deformities. The immune system is generating antibodies that are affecting the joints, causing a constant state of chronic inflammation. Naturopathic Doctors (NDs) look for the root cause of the disease or health condition in order to restore health. When working with your ND for arthritis, two things we examine first are food intolerances and digestive health. It seems unusual to some to look at bowel health when the pain is in toes, fingers or other joints. The reality is people who suffer from rheumatoid arthritis usually have food sensitivities, leaky gut syndrome, bacterial or fungal toxins in the gut, environmental toxin overload and other related digestion problems. Testing might be recommended for food intolerances, a digestive health assessment, or heavy metal toxicity. We are looking for a trigger for the inflammation. NDs have solutions on hand to help with the symptoms, but we are not solely interested in the band aid approach.

HEALING THE GUT When the immune system reacts to allergens in the diet, the result can be immune complexes- IgG or IgE- that travel through the blood stream. These complexes often get stuck in joint capsules resulting in the pain, swelling and stiffness in arthritic joints. After diagnostics it may be recommended to eliminate certain foods from your diet for three months.

FOODS TO AVOID It is important for each individual to eliminate their allergenic foods. There are also common foods that are inflammatory for many 36 Healthy Directions December/January 2011

Testing might be recommended for food intolerances, a digestive health assessment, or heavy metal toxicity. We are looking for a trigger for the inflammation.

people. With arthritis some key foods to avoid are: refined flour, sugar, trans fats, dairy products, corn, meats, wheat, oats, rye, eggs, citrus fruits (except lemon) soy, nuts and coffee. The nightshade family is often avoided; this family includes tomatoes, potatoes, eggplant, peppers, and tobacco. They contain alkaloids (a plant constituent) that may interfere with joint repair and increase inflammation.

FOODS TO INCLUDE I recommend anti-inflammatory oils, such as, omega-3 fatty acids found in flax oil or fish oil. I will also prescribe probiotics to help with digestion. Foods to include in the diet are: kale, artichoke, celery, turnip greens, mustard greens, lettuce, millet, barley, almonds, black mission figs, cherries, pineapple, blackberries, black currants, limes, olive oil.

HERBAL MEDICINE FOR THE GUT Soothing herbs, also called demulcent herbs coat the intestinal lining and thereby decrease irritation and inflammation. Examples are slippery elm and marshmallow. These are available in tea, capsule or tincture form.

ANTI-INFLAMMATORY HERBS Botanical medicine that can act as anti-inflammatory without common side effects such as damage to the stomach lining that we often see with to Non-steroidal anti-inflammatory drugs (NSAIDs). In this regard, aspirin and NSAIDs have been found to cause damage to the lining of the digestive tract primarily in the stomach and upper intestine. This damage can result in an ulcer or intestinal bleeding. Boswellia is an herb that has anti-inflammatory effects similar to NSAIDs but this herb does not have side effects and does not

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Naturopath Listing Guide cause gastrointestinal bleeding. It improves circulation to the joints, relieves pain, inflammation and stiffness. Other herbs that have great anti-inflammatory effects are: capsaicin – from cayenne turmeric curcumin, white willow bark, (the first aspirin), devil’s claw, licorice root – not recommended for those with high blood pressure and ginger. Many of these herbs are beneficial topically and internally.

DETOXING WITH HYDROTHERAPY It is essential to remove the inflammatory products from the body that are causing pain. Hydrotherapy or water therapy is an old medicine that you can do at home. Contrast showers are showers that alternate between hot and cold and they are a method of detoxing, improving circulatory system and the immune system. To help the kidneys with elimination I recommend to drink 1/2 ounce of water per pound of body weight daily (e.g., a 150 lb person would drink 75 oz of water).

LIFESTYLE CHANGES Some important to-dos with lifestyle to help your body feel better are: Stop Smoking – to decrease your toxic burden Exercise – swimming, yoga, light walking, stretching, isometric Decrease stress – do a relaxation exercise of your choice at least once a day Epsom salts baths – very soothing and detoxifying Physical therapies – such as massage.  Vivienne Guy is a Naturopathic Doctor in Ottawa and she is the clinic owner of Kilborn Naturopathic & Wellness Centre. She welcomes your questions at 613-738-8000 or via email at info@kilbornwellness.com

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

TORONTO

BINBROOK

Cheryl D'Costa, BPHE, ND

Karen Simatovic, ND

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Country Health Centre Special interest in nutrition and botanical medicine www.countryhealthcentre.com Call: (905) 692-9300

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1891 Rathburn Rd. East Dermatology & Gastrointestinal Health,Weight Loss,Acupuncture

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OTTAWA Vivienne Guy, ND & Associates

Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Massage Allergy & Hormone Testing

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Call: (613) 738-8000

Call: (905) 290-0850

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Vyana Wellness Clinic 124 Weber St. S Weight loss, stress mangagement, PMS, menopause, digestive issues, pediatrics

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WHITBY & PORT PERRY

Laura Anderson, BSc. (Hons.), ND

Family medicine, women’s health, pregnancy, fertility and pediatrics Steels Naturopathic Clinic lauraanderson.nd@gmail.com www.lauraandersonnd.com

Call: (705) 742-0213

Erika Buckley, ND & Associates

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ST. CATHARINES Michael Prytula, ND, Mike Um, ND, and Erin Mackimmie, ND A full service Naturopathic Medical Clinic Special interest in IV Therapies. Over 20 years experience in Giving Life to the Living!

www.NaturoMedic.com Call: (905) 684-4934

TORONTO & OAKVILLE Elvis Ali, ND Sports Medicine, Chinese Medicine

www.btnl.ca www.routeofchange.ca (905) 695-4232

Linda Brown, BA, ND, CBP

Scott Health Centre Neutralize Allergy Symptoms! Certified BodyTalk Practitioner Emotional Freedom Technique www.HealingSpiritND.com

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WOODBRIDGE Maria Granzotto, B.Kin.(Hons.), ND

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Seeking New Clients for Your Growing Practice? A listing in our Naturopath Listing Guide with photo or logo is $80.00/plus H.S.T. per issue. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com Healthy Directions December/January 2011 37

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Thermography is not a Replacement for

Mammography

Have a family history of breast cancer, or fibrocystic breasts with high density tissue? Thermography may be for you. Younger women as a group account for 18% of diagnosed breast cancers. Thermography is an effective and safe breast assessment for young women. Approximately 40% of women with fibrocystic findings and a persistent high risk thermography rating develop breast cancer within 5 years. By Alexander Mostovoy, HD, DHMS, BCCT Many have struggled with this subject and it appears to be very common to hear the same questions over and over again: “Is thermography better than mammography?”, “Does it replace mammography?”, “If I have a thermogram do I need a mammogram?” First, let’s look at the difference between the two imaging procedures. Thermography measures heat with the use of infrared imaging. Yes, it is safe, there is no radiation and there is no contact or compression. Mammography is an x-ray and provides us with structural imaging or internal anatomy while thermography measures heat emissions and provides information regarding biological activity of the breast tissue. Infrared imaging (thermography) is a functional test, while mammography is a structural test. As a functional test, thermography is great at detecting abnormalities that other screening methods cannot see; these would include vascular activity and changes. While increased vascular activity identified by thermography may be an indication of breast cancer it could also be caused by fibrocystic findings, infection (mastitis or breast abscess), injury or trauma and even hormonal influence. Further, since functional changes precede structural changes thermography can provide us with valuable information in the early indication of breast disease and even cancer. Having the early warning signs enables doctors to monitor women more closely 38 Healthy Directions December/January 2011

and put preventive measures in place to help reduce certain risk factors. Now, the limitations of thermography. Thermography cannot and does not diagnose breast cancer. However, other structural examinations also have their limitations and it is only by performing a biopsy that a final diagnosis can be rendered. Thermography does not provide information on the exact anatomic position or define a specific area that needs to be biopsied. It has to be combined with other structural examinations, i.e. mammography, ultrasound or MRI. As a functional test thermography serves as a risk marker that complements rather than replaces mammography.

THERMOGRAPHY BENEFITS FOR YOUNG WOMEN Younger women as a group account for 18% of diagnosed breast cancers. Breast cancer in younger women is usually more aggressive and more likely to metastasize. Thermography is an effective and safe breast assessment for young women.

FIBROCYSTIC FINDINGS Women with fibrocystic breasts with high density breast tissue are harder to screen for breast cancer. Early cancers can mask as fibrocystic findings and are more difficult to identify with conventional screening procedures like mammography. Approximately 40% of women with fibrocystic findings and a persistent high risk thermography rating develop breast cancer

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www.inht.ca

within 5 years. However the same group with low risk thermography rating has less than 3% likelihood of developing breast cancer.

BREAST CANCER HRT AND BHRT The result of Women’s Health Initiative in 2002 clearly showed the associated higher incidence of breast cancer with synthetic HRT. However, in my experience even women that are on a bio-identical (BHRT) hormone replacement have on occasion shown developing higher risk for breast cancer when monitored with thermography. Thermography can help monitor the effects of hormone treatment to see the effectiveness or early warning signs of something that becomes problematic over time. In conclusion, thermography is not a competitor or a replacement for mammography. A low risk thermography rating does not mean that cancer is not present; it simply suggests that there is a statistically low probability. Yet, there are always exceptions. Same is true when a high risk rating is established, this does not indicate the presence of cancer - it only suggests a higher level of risk and will require additional examination and closer monitoring. The most important point is that when combined with other structural or anatomical tests thermography may contribute to the best evaluation of breast health. Alexander Mostovoy is a Board Certified Clinical Thermographer and a graduate of the Homeopathic College of Canada. Since 1999, he has pioneered the use of Infrared Medical Thermography in his clinic in Toronto, Canada with a special interest in breast thermography and women’s health. Contact: info@thermographyclinic.com or 416-636-2916.

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CHIROPRACTIC CARE

A Comprehensive Back Pain Solution By Connie D’Astolfo, DC, PhD(c) Back pain does not originate from a single cause. There are hundreds of causes, from simple sprain/strains to more complex biomechanical faults, spinal disc herniations, arthritis, fractures or even cancer. In some cases back pain is considered benign and self limiting, meaning it will resolve without therapy over a course of a few days or weeks. This is typically seen in most cases of minor spinal sprain/strains. The back or neck may feel stiff and achy from sitting too long at your desk or improper sleeping postures. In these cases, stretching, hot baths and spinal stabilization exercises will assist with recovery. Back pain, however, may also result from more severe injury to joint tissue, bone or may be a cumulative effect of multiple injuries, dysfunctions and disease. Back pain may also be a consequence of referred pain from an internal organ, such as, the digestive tract, pancreas or gall bladder or may be a co-morbidity associated with another illness (most commonly depression, anxiety, diabetes, heart disease and obesity). In fact, back pain is now considered by the World Health Organization as a “chronic disease” because of its complex nature and the huge impact it has on our health, productivity, our economy and quality of our life. A common treatment known as spinal manipulation is an effective treatment modality for many common biomechanical causes of back pain including sprains/strains, degenerative disc disease (arthritis), spinal disc injuries and chronic postural compromises. Spinal manipulation is practiced almost exclusively by chiropractors with the exception of a small segment of physiotherapists with advanced training in manual medicine. A new treatment approach known as ‘non surgical spinal decompression’ has gained more publicity and popularity over the past few years. Traction has been used by chiropractors and physiotherapists for over 50 years to stretch the spinal tissues and relieve joint stiffness and pain. Spinal decompression is an advanced traction modality that has the capability to safely stretch spinal

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tissues within a controlled time period (known as intermittent traction) preventing spinal muscles from spasm. More exciting, the intermittent de-compressive action of the table also recreates a process known as “imbibition” the natural method for disc diffusion. Your spinal discs have the potential to rehydrate under the mechanical forces of the spinal decompression unit. Over time and over the course of many successive treatments, there is some clinical evidence to indicate this form of treatment contributes to reduced pain from irritated nerve tissue and/or damaged disc material. In carefully selected patients, spinal decompression has the capability to safely decompress spinal segments; stretching ligaments, muscles and joint tissues and effective for the treatment of disc injuries. Spinal decompression therapy, however, may not be appropriate for all causes of back pain, including some cases of advanced degeneration, advanced osteoporosis and post surgical patients. Still, for the majority of cases, i.e. discogenic injuries, spinal stenosis, degenerative disc disease, spinal decompression therapy is typically more effective when used in conjunction with other modalities and when a comprehensive management plan is used to address dietary compromises, stress, depression, poor ergonomics and inadequate lifestyle choices. Back pain conditions, as most chronic diseases, require a comprehensive management strategy including emphasis on pain management; education and reassurance; regeneration and repair; lifestyle modification and functional rehabilitation. Research supports the importance of planning and coordinating your treatment plan with various healthcare providers to achieve better outcomes. This means that you will get better faster at the least cost with early diagnosis and coordination of your treatment plan. This approach ensures long lasting restorative effects with fewer treatment visits and overall costs. Connie D’Astolfo, DC, PhD(c) is the clinical director at Spinegroup Med Rehab. If you like more information on our clinical programs please visit our website at www.spinegroup.ca or contact our clinic at 905-850-7746.

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THE PATH TO HAPPINESS

Yoga, the Easy Way By Courtney Sunday As much as I would like to think that daily we can take the time to all slow down and meditate and contemplate inner kindness, I also realize that a little thing called life interjects sometimes. And when sometimes become every time, the yoga, massage, acupuncture, mind body connection world seems very far away indeed. I find that at home after a long day teaching, I am attracted to recipes that are brilliant in their simplicity - Gorgonzola, fresh gnocchi and a splash of white wine make me a happy woman. So rather than beating yourself up for again not being able to attend the 90 minute class of zen, or even to follow a yoga video, carve out five minutes and allow your day a little pleasure. Because this is your free time, and if in your free five minutes, you can become more mindful, more aware, and more calm, then everything from doing the dishes to hugging your spouse can seem a little more precious. And isn't that what stress relief is all about?ď&#x20AC;ł

Recipe One: AM Yoga INGREDIENTS

Courtney Sunday is a yoga teacher, trained in Prague who has taught around Europe and now Toronto. She can be reached through: www.omathomeyoga.com.

1 sleepy overworked person 1 bed 1 pair of pyjamas

Recipe Two: PM Yoga

DIRECTIONS

1 exhausted person with no time to do yoga Comfortable clothes

Have your alarm go off. Press the snooze alarm. In bed, hug one knee in to the chest. Really pull that knee, keep your eyes closed and your chin tucked in towards your chest. Switch sides. Hug both knees into the chest. Drop the grasp on the knees but keep them tucked in and parallel to the bed. Move your knees to one side, and your head to another in a simple side twist. Hold for five breaths. Switch sides. Come to sitting on the side of your bed, feet on the floor, buttocks still glued to the sanctuary of your bed. Lift your arms up overhead and inhale. Exhale and move your torso to the right, keeping your arms overhead. Inhale to centre. Exhale and move your torso to the left, keeping your arms overhead. Hear your snooze go off and be one step ahead of it. Turn it off and begin your day, trying to keep your breath even for as long as possible (even when showering or making coffee).

INGREDIENTS

DIRECTIONS Stand in Mountain pose, big toes together, heels apart, feeling every muscle in your body lift you up. Hands are in prayer position in front of your chest. Close your eyes and focus on your inhalations and your exhalations. As you exhale feel yourself ground into the floor and feel the evenness on your feet. Stay engaged. Hinge forward at the hips, coming into a standing forward bend. Grab elbow to elbow and rock side to side. Release and let go. Stay there for one minute. Come to standing, using your core strength. Bring your arms up and overhead and come into a slight backbend, keeping your eyes on your thumbs. Release back to mountain. Repeat this sequence, staying mindful of your breath while allowing the body to go a little deeper in each round. When finished, lie on your back in Savasana pose (corpse pose) with the legs and heels apart, arms wide with the palms up to the ceiling.

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