Healthy Directions February-March BC 2013 by Healthy Directions

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HEALTHY DIRECTIONS February/March 2013

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JUICING FAVOURITES 15

Enrich and Empower Your Life!

The Best

QUINOA LASAGNA

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Heart Health Page 9

MEDITATION MADE EASY 26

ECO CHIC GIFT IDEAS 24

Ways to Find Inner Love Page 22

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HEALTHY DIRECTIONS FEBRUARY/MARCH 2013

In This Issue: HEART HEALTH Every Beat Counts 8

CARDIOVASCULAR HEALTH

Taking Heart Protective Actions 21

STRESS MANAGEMENT

Exercise for Stress Relief 22

34 FOOD PASSIONS Igniting the Senses 10

FINDING INNER LOVE

Quinoa Lasagna Lemongrass, Sweet Potato Quinoa & Coconut Stew

Be Your Own Valentine 26

MEDITATION MADE EASY

Finding Inner Sanctuary

DETOXIFICATION

THE JUICE DETOX

Delicious and Energizing 25

FIT FOR LIFE

Detox Tips for Weight-Loss

NATUROPATHY

A Natural & Scientific Approach 30

ECO LIVING

Green Lifestyle Tips 24

ECO CHIC The Hottest New Eco Products

IS YOUR FISH OIL “GREEN”? Consider DHA Rich Calamari

GET FRESH WITH JUICE

Green Goddess Orange Star Pom Pom

Cleansing for Better Health 14

QUINOA REVOLUTION

NATUROPATHY 101 FOR BRITISH COLUMBIANS Primary Caregivers with a Natural Approach

HEALTHY STARTS

Join the Journey to Better Health 12

DIABETES MANAGEMENT

Know the Silent Symptoms 18

COLOSTRUM IS LIQUID GOLD

FOOD FOR THOUGHT

The Immune System Download

Powerful, Super Sprouted Seeds

6 EDITOR’S NOTE 7 OUR CONTRIBUTORS 20 HOT OFF THE SHELF 31 NATUROPATH LISTING GUIDE 33 COURSES GUIDE 33 CLASSIFIEDS

16 HEALTHY DIRECTIONS February/March 2013 5

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HEALTHY DIRECTIONS BRITISH COLUMBIA EDITION February/March 2013 Vol. 1 No. 2 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Editor Charleen Wyman char@healthydirections.ca Contributors Nicola Kempinska, BKin, BA, ND, Patricia Greeen & Carolyn Hemming, Sarah Holvik, B.Sc. Nutritional Science, Susan Janssens, BSc, ND, Ellen Simone, ND, Pat Crocker, Allison Tannis, BSc, MSc, RHN, Sarah Holvik, B.Sc. Nutritional Science, Todd Patkin, Don Gauvreau, MSc., CSCS, Stephan Bodian, David Scotten, ND, MA Ed, Lorna Vanderhaeghe, MS and Renita Rietz

EDITOR’S NOTE S

tress management is key to reducing the risk of heart disease. While we don’t always have control over life’s big and little stressors, you can learn to control your reaction to them and help the body and mind become more resilient to their effects. Stress causes the release of adrenaline and cortisol into the body by increasing blood pressure. Through the daily course of flight, fight and sit tight, we try our best to cope. Here’s the catch, not all coping attempts help and in fact many actually further increase the risk of cardiovascular diseases and depression, such as expressing or repressing anger, smoking, drinking excessive amounts of alcohol or over-eating. So, how do we initiate change for ourselves and start the life-long path to better heart health? Literally, by taking one step at a time. Regular exercise 30 minutes most days of the week is the golden rule. Exercise pumps up feel good endorphins, acts as meditation in motion, releases anger, improves the mood and helps with weight management. Going to the gym, taking a fitness class, gardening, walking, swimming, dancing with grandchildren and even housework counts towards the daily goal. Take a few more steps with some of our contributors this issue as they share researched ideas on how to further improve heart health and create more self-love.

Editorial:

Yours in health and happiness,

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 on Facebook for updates on coupons, contests, green flyers, free samples, store events, specials and more:

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Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Im po r t a n t : Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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A.Vogel Digestion:

OUR CONTRIBUTORS

Like a fitness program for the inside

Stephan Bodian is an author, a spiritual teacher, a licensed psychotherapist and an expert in meditation and stress relief. His book Meditation For Dummies, now in its 3rd edition, has sold more than a quarter of a million copies worldwide. Drawing on more than a decade of experience as a Zen Buddhist monk and teacher, Stephan is a passionate and articulate exponent of the practice of mindfulness for reducing stress, improving health, and enhancing overall well-being.

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

patricia Green and Carolyn Hemming, bestselling authors of Quinoa 365: The Everyday Superfood, are sisters and are both passionate about healthy living. Patricia is a physically active mother of two, while Carolyn is also busy balancing family, career, and fitness goals. Both avidly explore the use of superfoods and new meal ideas.

a llison t annis, BSc MSc RHN is a nutritional scientist, consultant and author. She is the author of four books, including The 100 Healthiest Foods to Eat During Pregnancy. Allison is frequently featured as a nutrition expert in magazines, on television and radio programs. For more visit: http://allisontannis.com

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n icola Kempinska, BKin, BA, ND is a licensed Naturopathic Doctor located in Burlington, Ontario. Nicola practices family medicine, with a special interest in AntiAging & Longevity Medicine, Women’s Health, and Pain Management. Her aim is to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. To book an appointment call Cedar Springs Medical Centre in Burlington at: (905) 333-9799.

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HEART HEALTH

Protective Actions for

Heart Health By Nicola Kempinska, BKin, BA, ND February is the Canadian Heart & Stroke Foundation’s ‘Heart month’; the perfect time to discuss how to effectively protect your heart using a variety of beneficial foods and supplements.

DID YOU KNOW?

• Your heart weighs between 7-15 ounces and is about the size of your fist • During the average lifetime, the human heart will beat over 2.5 billion times! • t he average heart beats around 100,00 times a day

We know how important our heart is, but at times may take its function for granted. The heart works tirelessly to provide all of our vital organs with blood and oxygen, so that we can function from day to day. Our heart is a muscle that gets energy from oxygen and nutrients in the blood. We want to keep our heart muscle strong, and you can help protect it by adding a variety of beneficial natural foods and supplements to your regimen.

HEART HEALTHY FOODS ARE KEY TO OPTIMIZING HEART FUNCTION AND PREVENTING HEART DISEASE

Adopting a Mediterranean-style of eating has been shown to reduce the risk of heart disease. A recent analysis of more than 1.5 million healthy adults showing that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence in cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases. This diet has been associated with a lower level of low-density lipoprotein (aka LDL or “bad”) cholesterol that’s more likely to build up in your arteries.

KEY COMPONENTS OF THE MEDITERRANEAN DIET • Eating primarily plant-based foods – fruits, vegetables, whole grains, legumes, nuts (in moderation – about a handful a day; avoid candied, roasted, or heavily salted) • Replacing butter with healthy fats such as olive oil & canola oil • Using herbs & spices instead of salt to flavour food • Limiting red meat to no more than a few times a month • Eating fish and poultry at least twice a week • Drinking red wine in moderation (optional) • Plenty of exercise

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In addition, I recommend emphasizing gluten-free whole grains in your diet, including quinoa, brown rice, amaranth, millet, oatmeal and buckwheat. Individual foods have also been shown to have very positive effects on heart health. Oatmeal contains soluble fibre, which reduces your LDL (“bad”) cholesterol. Soluble fibre can also be found in kidney beans, apples, pears, barley, and prunes. Salmon, a food high in omega-3, is also heart-protective, and can reduce blood pressure and decrease your risk of developing blood clots. Omega-3 has been shown to reduce cardiac and all-cause mortality. Aim to choose wild salmon over farmed fish. Supplementing with fish oil is a concentrated way of getting your omega-3 fatty acids, as an adjunct or alternative to eating fish. Good quality fish oil will independently test for heavy metals, and ideally uses small fish, such as anchovies & sardines. Avocados have been shown to lower blood cholesterol levels, as well as reduce certain fats linked to diabetes. Avocados are also thought to directly provide antioxidant benefit to mitochondria (the powerhouse of every cell) directly, a feat that not all antioxidants from fruits and vegetables can do. Mitochondria are highly concentrated in muscle tissue, including the heart, and the integrity of these organelles within the cell is of very high importance! Olive oil is full of monounsaturated fats (MUFA’s) that work synergistically with essential fatty acids to enhance the health of cells and help lower LDL cholesterol, reducing heart disease risk. Choose an extra virgin variety, as this is least processed. Olive oil consumption has been associated with a 44% reduction in risk of dying from heart disease. Green tea has been renowned for many years as a beverage that promotes health and wellbeing. Green tea contains a potent antioxidant known as epigallocatechin gallate (EGCG) that has shown benefits on cardiovascular and metabolic markers, preventing the thickening of artery walls. Green tea has been shown to decrease body fat mass, systolic blood pressure, and LDL cholesterol. Aim for 5-6 cups of organic green tea a day, or consult your naturopathic doctor for the best EGCG supplement alternative for you.

SUPPLEMENTS FOR HEART HEALTH

In addition to taking a whole foods approach to heart health, other key supplements can help reduce the risk of heart-related issues. Co-enzyme Q10 (CoQ10) is an antioxidant

used in the mitochondria and is highly concentrated in the heart. Supplementing with this nutrient is shown to benefit those who suffer from congestive heart failure, and decreases systolic and diastolic blood pressure. Statin drugs have also been shown to reduce levels of CoQ10 and can potentially cause a deficiency. Discuss supplementation with your team of health care professionals if you are currently taking a statin drug. Adding a high quality B-complex supplement to your daily regimen is a great way to prevent and treat cardiovascular concerns. Specifically, deficiencies in folate, B6, and B12 can lead to increased levels of homocysteine – an amino acid that contributes to the artery-clogging process of atherosclerosis. Most studies point to benefits being more significant if these supplements are taken by adults with good heart health, rather than after some form of heart disease has occurred.

HERBS FOR HEART HEALTH

Hawthorn extract when used in conjunction with conventional pharmaceuticals to treat chronic heart failure has been shown to reduce fatigue, shortness of breath, and stress put on the heart while also decreasing the energy demanded from the body by the heart. Garlic research shows that garlic can inhibit the enzymes involved in lipid synthesis, decrease platelet aggregation, prevent free radical cell damage, and increase antioxidant status. There are mixed views on whether fresh garlic is better than powdered garlic supplements, with both showing promise in various studies. Use February as the month to kick-start your “healthy heart” motivation by introducing some powerful foods, nutrients, and herbs into your daily routine. Have a licensed naturopathic doctor assess your needs and set you up with the most effective supplements while making sure they won’t interfere with any current medications or other health conditions. Remember every individual is different, and knowing the right nutrients and dosages for you is important to reaping the benefits without any negative side effects. Small tweaks can lead to huge changes! Give back to the organ that tirelessly works to ensure you are able to do the things you love. Love your heart, and it will love you back!  Nicola Kempinska BKin, BA, ND is a licensed naturopathic doctor located in Burlington, Ontario. Nicola practices family medicine, with a special interest in anti-aging & longevity medicine, and pain management.To book an appointment call Cedar Springs Medical Centre in Burlington at: (905) 333-9799. HEALTHY DIRECTIONS February/March 2013 9

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QUINOA REVOLUTION

Heart Healthy Quinoa is Fiber and Magnesium Rich

QUINOA LASAGNA Use your favorite tomato sauce in this layered dish of vegetables, quinoa, cheese and herbs. This lasagna is packed full of flavor that is reminiscent of comfort food without being too heavy. You’ll still have plenty of room for dessert.

INGREDIENTS 2 cups (500 mL) water 1 cup (250 mL) quinoa 2 Tbsp (30 mL) vegetable oil or olive oil 1 cup (250 mL) chopped onions 1 cup (250 mL) sliced brown or white mushrooms 2 cloves garlic, minced 2 cups (500 mL) tomato sauce or prepared pasta sauce 2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese 1 large egg, beaten ¼ cup (60 mL) grated Parmesan cheese 2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried) 1 Tbsp (15 mL) dried oregano 2 cups (500 mL) sliced zucchini (2 small or 1 medium zucchini) 2 cups (500 mL) packed fresh spinach 1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese

DIRECTIONS Preheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch (3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spread the cooked quinoa in the casserole dish. Set aside. Cooked quinoa already on hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna. Wipe clean the saucepan, then heat the oil in it on medium heat. Add the onions; cook until transparent and starting to brown. Add the mushrooms; cook until mushrooms are softened and very little moisture remains in the pan. Add the garlic and tomato sauce. Stir until hot. Set aside. In a medium bowl, combine the cottage cheese with the egg; mix well. Stir in the Parmesan, basil and oregano. Spread one-third of the tomato sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then onethird of the tomato sauce, then all the spinach, ending with the remainder of the tomato sauce. Spread the mozzarella cheese evenly on top. Bake for about 35 minutes, until the lasagna is hot and the cheese is melted, bubbling and slightly browned around the edges. Serve.

Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved. 10 HEALTHY DIRECTIONS February/March 2013

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LEMONGRASS, SWEET POTATO & COCONUT STEW The flavors of Thai green curry (or gaeng keow wan) inspired this colourful stew. The complementing flavors of sweet potato, coconut and lemongrass make for a scrumptious home-cooked meal-in-a-bowl. If you want to heat things up, add as many chilies as you like. Thai green curry paste is available in the Asian section of the supermarket. You can make this meal vegetarian by leaving out the chicken and adding 1 ½ cups (375 mL) of cooked white kidney beans with the zucchini.

INGREDIENTS 2 stalks lemongrass 1 Tbsp (15 mL) grapeseed oil or vegetable oil 1 medium red onion, halved lengthwise and cut into ½-inch (1 cm) thick slices (about 1 cup/250 mL) 2 Tbsp (30 mL) Thai green curry paste 1 ½ tsp (7 mL) minced garlic 4 cups (1 L) sodium-reduced chicken or vegetable stock 1 M cups (400 mL) light or regular coconut milk 1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chili or jalapeño pepper (optional) 2 boneless, skinless chicken breasts (or 5 or 6 boneless, skinless thighs), cut crosswise into strips ½ inch (1 cm) thick 1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm) cubes (about 3 cups/750 mL) 1 cup (250 mL) fresh or thawed frozen green beans cut into 1-inch (2.5 cm) pieces ½ cup (125 mL) quinoa 1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes 2 tsp (10 mL) chopped fresh basil or cilantro

DIRECTIONS Cut off the bottom third of the lemongrass stalks. Peel off the dry outer layers. Slice stalks into paper-thin pieces. Set aside. Heat the oil in a large saucepan on medium-low heat. Add the red onion, cover and cook, stirring occasionally, for 7 minutes or until the onion starts to soften. (If the pan gets dry, add a spoonful of water.) Add the curry paste and garlic; stir for 1 minute. Add the stock, coconut milk, lemongrass and hot chilies (if using). Bring to a boil. Add the chicken. Return to a boil. Add the sweet potatoes, green beans and quinoa. Reduce to a simmer, cover and cook for 15 minutes. Stir in the zucchini, cover and simmer for another 10 minutes. Remove the lid and simmer for another 5 minutes, until slightly thickened. Stir in the basil or cilantro and serve. Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved.

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DIABETES MANAGEMENT

Know the Symptoms and Risks of

Diabetes

Diabetes is the Silent Killer

By Susan Janssens, BSc, ND

It is a scary thought that one in three people could develop diabetes in their lifetime! There are two types of diabetes: type 1 and type 2. Five percent of people will develop type 1, where the pancreas loses it’s ability to produce insulin, the hormone that pushes glucose from your blood stream into your cells. Type 2 accounts for at least ninety percent of cases, and here the pancreas continues to produce insulin however, the cells are unable to efficiently transport it across their membrane, aptly termed insulin resistance. In both cases the body is unable to properly process glucose, a simple sugar that inside your cells provides the energy to run your cellular and bodily processes. The end result of diabetes is too much glucose in your blood stream and too little in your cells where it is needed most. One of the major concerns with type 2 diabetes is that people do not have symptoms for years and can go undiagnosed until their blood sugar levels rise to an abnormal level or they experience the following symptoms:

• • • • • • • • •

blurred sight decreased sensation or numbness in hands and feet dry, itchy skin frequent bladder and vaginal infections frequent need to urinate increased thirst and hunger male impotence (erectile dysfunction) slow healing of cuts or sores fatigue

12 HEALTHY DIRECTIONS February/March 2013

People with diabetes are at greater risk for problems that involve damage to small blood vessels and nerves due to high levels of glucose in the blood. This can lead to damage to the eyes called diabetic retinopathy, as well as kidney damage called diabetic nephropathy. They are also at a greater risk of developing hardening of large arteries (atherosclerosis), which can result in a heart attack, stroke, or reduced blood flow to the legs. If blood sugar levels become very high a person can experience confusion, dizziness, and seizures; a condition called non-ketonic hyperglycemiahyperosmolar coma that requires immediate medical attention.

WHAT CONTRIBUTES TO DIABETES RISK? 1)

Having a family history of diabetes doubles your risk. Be proactive! For many people, following a healthy diet and an exercise program may be all that is needed to help control glucose levels.

n ot exercising! If you exercise at least 5 times per week you reduce the chance of developing diabetes by 40%.

Being overweight! 90% of people with diabetes are overweight. Losing weight, even 5 to 10 pounds can help lower blood glucose levels.

o vereating refined sugars! people who drink two or more sugary drinks a day, even with normal weight are at a higher risk.

Waist size greater than 35 inches! people, who have more weight around their waist, are at higher risk because it is a more dangerous type of fat than the subcutaneous form found around your hips and legs.

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It is absolutely possible to prevent and manage diabetes with lifestyle changes. When it comes to your diet I like the simple approach of practicing portion control and the following simple “plate” rules. Your plate should always contain one-half non-starchy vegetables, such as dark leafy greens, broccoli, and kale; one quarter lean protein, such as fish, bison, beans and de-skinned lean poultry; and one-quarter complex carbohydrates, such as quinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial, as it has been found that 1.35 servings per day can reduce your risk by 14%. Consuming beans and soy instead of animal based products can reduce your risk by half. What you should leave off your plate are trans fats, saturated fats like cheese and animal fat, sugar and refined carbohydrates. Studies have shown that exercise is as effective as some medications; you need to move every day for at least 30 minutes. It is important to mix your physical activity such as adding interval training and weight training to your daily 30-minute program. If you have type 2 diabetes and plan to use nutritional supplements, it is essential that you work with a qualified doctor who specializes in diabetes. Some people may need to take pharmaceutical medications in order to keep glucose levels within a healthy range and would not be able to utilize certain herbs due to a drug/herb interaction. Remember, it's important to create and follow your diabetes management plan with a well-balanced diet and exercise program. Type 2 diabetes is one disease where the power to heal is in your hands. Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. Visit: www.IHConline.ca.

NATURE’S OFFERINGS Turning to what nature has to offer, the following vitamins, minerals and botanicals have shown some benefit to the treatment and management of type 2 diabetes: •

Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.

•

Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.

•

Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rate at which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.

•

Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.

•

Vanadium has demonstrated insulin-like effects on glucose metabolism and improves insulin sensitivity.

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DETOXIFICATION

Delicious, Detoxifying,

Energizing Juice By Ellen Simone, ND Detoxification is a hot topic in the world of natural medicine, but what exactly does it mean? In the body, detoxification is the process of removing toxic substances. It is a constant occurrence through various organs of elimination such as the lungs, skin, liver, kidneys and large intestine. Detoxification is an important concept when it comes to staying healthy and balanced. This is because a build up of harmful substances impairs the body’s ability to function optimally and is linked to the development of disease. Most people think of detoxification as a temporary avoidance of exposure to harmful chemicals and removal from the diet of harmful foods such as alcohol, caffeine, sugar, gluten and dairy. However, it is ideal to support detoxification on a daily basis and this does not always have to involve the restriction of foods. Adding functional foods to your diet that support the organs of elimination is great way to support your body’s innate ability to detoxify. Supporting the delicate balance between intake of beneficial nutrients and elimination of harmful is essential for good health. Juicing is a simple and delicious way to support your body’s natural methods of detoxification.



SUPERCHARGE YOUR JUICE & SUPPORT DETOX

JUICING FAVOURITES COMMON VEGETABLES TO JUICE

Carrot, cucumber, celery, kale, spinach, beet, cabbage, broccoli, parsnip, Swiss chard

COMMON FRUITS TO JUICE

Apple, pear, orange, pineapple, watermelon, mango, kiwi, berries, grapefruit

14 HEALTHY DIRECTIONS February/March 2013

Dandelion greens: contain phytochemicals that improve digestion and support the liver and kidneys. Dandelions are also high in vitamins A and C which are essential for the immune system. Parsley: high in anti-oxidants which protect cells from damage to harmful chemicals. Contains phytochemicals that support detoxification pathways in the liver and kidney. Cilantro: phytochemicals found in cilantro bind to heavy metals, specifically mercury, and remove them from tissues so they can be eliminated. Broccoli: high in a phytochemical called indole-3-carbinol which helps the liver detoxify and balance hormone levels. Red cabbage: contains a high amount of L-glutamine, an amino acid which heals and supports digestive tract function.

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GET FRESH WITH JUICE!

FOOD PASSIONS

Broccoli, Cucumber, Green Pepper & Parsley Joy

GREEN GODDESS INGREDIENTS 1 1⁄2 1⁄2 2

spear broccoli cucumber green bell pepper sprigs fresh parsley

(see caution) Caution: Parsley should be avoided during pregnancy and in cases of kidney inflammation.

DIRECTIONS Using a juicer, process broccoli, cucumber, parsley and pepper. Whisk and pour into a glass. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

HEALTHY DIRECTIONS February/March 2013 15

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GET FRESH WITH JUICE

POM POM INGREDIENTS 2 1 1 1

pomegranates, seeds only cup pitted cherries black plum, pitted Red Delicious apple

DIRECTIONS

ORANGE STAR INGREDIENTS 2 2 1⁄4 1⁄2

star fruits oranges cantaloupe, cut in two lemon

DIRECTIONS Using a juicer, process star fruits, oranges, cantaloupe and lemon. Whisk and pour into a glass. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. 16 HEALTHY DIRECTIONS February/March 2013

Using a juicer, process pomegranate seeds, cherries, plum and apple. Whisk and pour into a glass. With health tips, preparation techniques, helpful sidebars and 16 pages of colour photographs, this best-selling new edition of The Juicing Bible is packed with information that is essential for anyone who wants to explore all the nutritional benefits that natural foods can provide. Pat Crocker is an international award–winning cookbook author, culinary herbalist and professional home economist. The first edition of The Juicing Bible won the 2000 International Cookbook Revue Award. Pat lives in Neustadt, Ontario. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

THE HEALTH BENEFITS OF JUICING 1) 2) 3)

Nutrients are more efficiently digested and absorbed Increased amount and variety of fruit and vegetables can be eaten Increased energy, detoxification and immune support

CHOOSING A JUICER There are many juicing machines available which range from beginner to super deluxe models. Start with a beginner model before investing in a higher level one to first master the basics of juicing combinations and see how juicing can be incorporated into your healthy lifestyle routine.

GETTING STARTED Choose organic fruits and vegetables and wash them thoroughly. Apple, pear, watermelon and carrot juices are great for sweetening bitter vegetable juices and are not too overpowering in flavour compared to other fruits. Drink juice immediately or store in the refrigerator and drink within one day since the juice is not pasteurized. A note of caution: juicing is not a meal replacement, but a pleasant addition to a meal! Pure fruit and vegetables are packed with vitamins and minerals but deficient in fibre, protein and healthy fats which are required for an optimally nutritious meal.3

DETOX JUICE COCKTAIL INGREDIENTS 4 medium carrots 1/2 cup spinach 1/2 cup dandelion greens 2 apples 1â &#x201E;2 cucumber 1â &#x201E;2 lemon, peeled 1 tsp parsley 1 tsp cilantro

DIRECTIONS Juice all the ingredients together. Pour into a glass. Serves 1-2 people.

Ellen Simone, ND practices at Alta Vista Chiropractic & Massage Clinic and Somerset Health and Wellness Centre. Visit: www.drellensimone.com Phone: 613-731-5775

HEALTHY DIRECTIONS February/March 2013 17

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Colostrum, Immune-Boosting

Liquid Gold

Get the immune system download that’s improving the lives of athletes, those with allergies, and the immune system compromised. Research highlights how colostrum is gaining ground as the new go to in broad spectrum, immune-enhancing supplements.

By Allison Tannis, BSc, MSc, RHN It’s been called, “liquid gold” for its yellow-hue, yet colostrum’s ‘invaluable’ reputation is due to its health benefits. Colostrum may be the most potent immune-enhancing supplement available.

WHAT IS COLOSTRUM?

Colostrum is the first milk a mother produces after birth. It’s the body’s way of downloading the mother’s vast knowledge of the ‘germ-world’ and kick-starting an offspring’s immune system. In adults, it has exceptional health effects too. There is a large body of research showing that colostrum has the ability to positively benefit the immune system, enhance gastrointestinal health and more. Research suggests that colostrum deserves a top spot among immune-boosting supplements.

IMMUNE BOOSTER

Every minute of the day germs bombard your body. The immune system is designed to identify and destroy unwanted germs. To do this, the body has immunoglobulins (antibodies). The main immunoglobulin in the blood, lymph and cerebrospinal fluid is called IgG. Bovine colostrum is a great source of IgG. Scientists have found that colostrum is unmatched as an immune enhancer – it not only stimulates the immune system, it can also turn it up or down as needed.

A FREE DOWNLOAD

In the 1950s, scientists would have found it easy to explain their discovery of colostrum as the body’s largest download, but such ‘tech-talk’ wasn’t popular then. The downloading effect of colostrum comes from proteins called transfer factors. Transfer factors can teach an immune system – an amazing feat! 18 HEALTHY DIRECTIONS February/March 2013

A POTENT COCKTAIL

Colostrum contains more than transfer factors and immunoglobulin. It’s a potent cocktail of healthy ingredients, including growth factors and lactoferrin. Growth factors are involved in cell division and tissue proliferation – processes that unfortunately slow as we age. Colostrum is the only natural source of growth factors. Lactoferrin is an effective antimicrobial and immune modulating protein. Lactoferrin is such an effective immune booster it’s trendy to find it as an added ingredient in supplements concocted to target immunity.

SCIENTISTS SAY BONES, GUT, MUSCLES & MORE…

There is more to colostrum than immune enhancement and growth factors. Researchers have found additional positive health effects of colostrum. A review published in 2012, concluded that supplementation of bovine colostrum has a positive effect in many conditions including treatment of upper respiratory infections and gastrointestinal disturbances. Colostrum has even been found in studies to be effective against certain parasites, bacteria and viruses. Researchers from China reported that colostrum prevents bone loss, and may have a role in osteoporosis prevention. And, research reported in sports medicine indicated that colostrum could improve parameters compromised during intensive athletic training (immune function, gastrointestinal integrity and the neuroendocrine system). Reports are suggesting colostrum is a safe and effective supplement for many health reasons.

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THINGS TO LOOK FOR IN A COLOSTRUM SUPPLEMENT

Get your own germs. The germs you encounter in your backyard are not the same germs on the other side of the world. Thus, when searching for a bovine colostrum supplement, look for one made from animals that live nearest you. For example, Canadians would ideally look for North American sourced colostrum; the animals are more likely to have been exposed to the same viruses and bacteria as the population consuming the colostrum. First milk is important. The concentration of health-promoting factors is highest in colostrum immediately after birth, and quickly declines as hours pass. In fact, the value of this liquid gold declines by half six hours after birth. As such, it is important that colostrum is collected immediately after birth (0-6 hours) to ensure it is of the highest quality. Quality colostrum products are available on the market. The highest quality products are: tested for heavy metals, nitrates, bacteria and pesticides; come from small certified dairies where cows are pastured; and, no growth or milk production hormones are given to the cows.ď&#x20AC;ł For more information about colostrum, contact Matt at matt@lebeauadvance.com. Allison Tannis, BSc, MSc, RHN is a nutritional consultant, scientific writer and author of four internationally sold nutrition books. Read more at allisontannis.com.

References:

Tokaev, ES et al. Composition and clinical use of bovine colostrums. Vopr Pitan 2012:81(3):35-40. Du, M. et al. Protective effects of bovine colostrum acid proteins on bone loss of ovariectomized rats and the ingredients identifications. Mol Nutr Food Res 2011 Feb;55(2):220-8. Shing, CM. et al. Bovine colostrum supplementation and exercise performance: potential mechanisms. Sports Med 2009;39(12):1033-54. Unjar, BL et al. Cessation of Cryptosporidiumassociated diarrhea in an acquired immunodeficiency syndrome patient after treatment with hyperimmune bovine colostrum. N Engl J Med. 1988; 318: 1240-1243. van Hooijdonk, AC et al. In vivo antimicrobial and antiviral activity of components in bovine milk and colostrum involved in non-specific defence. Br J Nutr 2000 Nov;84 Suppl 1:S127-34. Keech, AM. Colostrum: A Physicians Reference Guide.

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C olostrum from ffrrom Dairy Dairy Cows Coows C Colostrum Since collec ting human colostrum i s u n r e a l i s t i c, t h e n e x t b e s t s o u r c e is bovine (cow) colostrum as it is n e a r l y i d e n t i c a l t o t h a t of h u m a n s . D ai r y c o w s p r o d u c e a n a b u n d a n c e of c o l o s t r u m â&#x20AC;&#x201D; m o r e t h a n e n o u g h to s u p p l y h u m a n n e e d s w i t h o u t depriving newbor n calves.

The t wo main beneficial groups of c o m p o n e n t s i n c o l o s t r u m a r e i m m u n e f a c to r s a n d g r o w t h fac tors. These power ful, alln a t u r al c o m p o n e nt s w o r k i n concer t to enhance immune s y s te m f u n c t i o n a n d s u p p o r t cellularr grow th and repair.

TThe he I Importance mpportance ooff Fi F First irst M Mi Milking ilking T h e s o o n e r a f te r b i r t h c o l o s t r u m i s collec ted, the higher it s qualit y. The highest qualit y colostrum available is called firs t milking colos trum and is generally har ves ted within the first six hours af ter bir th. Only first-milking colostrum is ever used in clinical and scientific research s t u d i e s a s c o l o s t r u m q u a li t y declines rapidly af ter bir th. Quality assured by Drr. Richar charrd Cockrum, a forremost researrcher and authorrity on colostrum.

Available as a lozenge, capsule, p o w d e r a n d c r e a m a t h e al t h s to r e s across Canada. Visit our website to l ea r n m o r e a b o u t h ow c o l u s t r u m can help you achieve your health a n d w e ll n e s s g o a l s .

ssequencehealth.ca equenceeheal ealthh.ca | sequencesante.ca sequence cesannte.ca HEALTHY DIRECTIONS February/March 2013 19

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Hot Off the Shelf 2 PUT THE ZEST BACK IN YOUR LOVE LIFE (for men and women)

SexSmart helps to bring back desire, improve climax and lubrication while also enhancing overall strength and wellbeing. For men SexSmart enhances libido and vigor while improving endurance. www.healthyimmunity.com

HELP CONTROL TYPE 2 DIABETES NATURALLY

Gluco-Lo helps regulate and maintain healthy blood sugar levels and may reduce the risk of illness. Contains RAlpha Lipoic Acid, elemental Chromium and Vanadium, Banaba Leaf, Momordica charantia, and Gymnema sylvestre. 1-800-651-3172 www.OmegaAlpha.ca

3 HEART-FRIENDLY FLAVOUR! HERBAMARE SODIUM-FREE

Skip the salt, but keep the flavour! Herbamare Sodium-Free is a healthy alternative to conventional salt that lets you get all the great taste you want from your foods, but without adding more sodium to your diet. Made from a blend of potassium chloride macerated with more than twelve fresh herbs and vegetables, it lets you eat healthy without the sacrifice. www.avogel.ca

NEED A FAST TEMPERATURE ?

4 PRESERVE NUTRIENTS WITH STEAM

The T-fal Nutricook uses pressurized steam to preserve vitamins, reduce fat and prepare amazing meals in a fraction of the time. Featuring four programs that adjust to the unique cooking times and temperatures for vegetables, starches, meat and fish, comes with a healthy eating recipe book. $299.99, available at The Bay, Sears, Home Outfitters, Costco.ca and on www.t-fal.ca. 20 HEALTHY DIRECTIONS February/March 2013

NO MORE TEARS AND TODDLER STRUGGLES

With Braun's patented technology and positioning guidance system, moms can now trust their ear thermometer to give a fast and accurate reading each and every time! Used by moms, dads and doctors in Canada, the Braun ThermoScan Ear Thermometer features a memory that stores 8 temperature readings, small soft speculum and flexible tip to enhance gentleness. www.kaz.com

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STRESS MANAGEMENT

The All–Natural Stress Reliever

Exercise

Release endorphins, the feel good hormones

By Sarah Holvik, B.Sc. Nutritional Science The beneficial effects of regular exercise on physical, mental and emotional health are undeniable. Not only does exercise cause the body to release endorphins, “natural pain relievers” that promote a sense of well being, it also helps with stress management – and in today’s world, filled with deadlines and ever-increasing pressure to succeed, effective stress management is more important than ever. Many people make the mistake of thinking they do not have time in their busy schedules for exercise – any spare time in their hectic day is devoted to “relaxation”, which usually involves watching television, reading a book or another sedentary activity, because they have little energy at the end of the day. However, while these types of activities provide physical relaxation, they do little to reduce stress and benefit mental and emotional health. Adding exercise to your daily routine, at any intensity, can help with stress management in a number of ways. High intensity exercise such as weight training, kickboxing and martial arts, can help reduce frustration levels caused by allowing the release of negative feelings, and transforming negative thoughts into motivation to become healthier. But, even low intensity activities can help relieve stress and promote health and well-being. Just by simply doing some light gardening or going for a short walk, this distracts your mind from negative and stressful thoughts and redirects the energy to the task at hand. Exercise also often involves socializing, whether you attend a class at the local YMCA or go for a stroll with a friend. The benefits of socializing on stress management are well documented, thus this is yet another angle by which exercise can reduce stress.

Last but not least, regular exercise gives you the energy to do the activities you enjoy, promoting physical, mental and emotional well-being in a triple attack. Because you can do the activities you love, you are happy; because your body is getting the exercise it needs to produce anti-stress chemicals, you are happy; and because by exercising, you are able to release negative thoughts causing the stress to begin with, you are happy. Another way to ensure your body has sufficient energy and mobility is to take a daily mineral supplement. Minerals are the building blocks of countless crucial physiological compounds, including enzymes, hormones, neurotransmitters, etc., without which the body ceases to function optimally. Our bodies do not synthesize minerals, so they must be consumed in our diets in not only sufficient, but also balanced quantities – which is easier said than done, especially in the incessant pace of today’s world. By adding a balanced mineral supplement to your daily health routine – which also includes regular exercise, a balanced diet and sufficient sleep – you are supplying your body with vital nutrients that as a whole, promote health and well-being and reducing the risk of chronic diseases such as cancer, diabetes, and autoimmune diseases. The most important thing to remember is to give your body the building blocks it needs to stay mentally and physically healthy and active, and to use your body’s natural stress-relieving abilities to their fullest potential. Vancouver Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at sarah@activelivingprogram.com HEALTHY DIRECTIONS February/March 2013 21

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THE PATH TO HAPPINESS

Ways to Find, Foster and Grow Inner Love

Be Your Own Valentine

With Todd Patkin The holiday of hearts and flowers is all about giving to friends and family; but Todd Patkin reminds us that maybe it’s a time for a little giving to yourself, too. “I’m not saying to throw away the heartfelt cards, or to cancel your date with your spouse,” says Patkin, author of Finding Happiness: One Man’s Quest to Beat Depression and Anxiety and— Finally—Let the Sunshine In. “In fact, I think those things are important. What I don’t want us to continue to do is to let ourselves get lost in the shuffle. In fact, says Patkin, the more we neglect ourselves, the more our other relationships suffer. “If you are constantly doing for others, and leaving yourself on the backburner, you become susceptible to feelings of bitterness and resentment, and your outside relationships will suffer as a consequence. As Valentine’s Day rolls around, Patkin says that showing yourself some love doesn’t necessarily mean sending yourself a box of chocolates or a dozen roses. It’s more about taking the time to think about the things you really want and what makes you feel good…and ridding your life of the people and commitments that don’t fit into that category.

TAKE NOTICE

Sit down and really think about your daily life. Evaluate what really makes you feel good and what makes you feel bad. Instead of forcing yourself into the things you don’t really enjoy, Patkin suggests doing more of the things that make you feel good. “Ask yourself, do I actually enjoy going to the gym or do I hate it?” Patkin says. “If the answer is that you hate it, then perhaps it’s time to try out running or a yoga or meditation class instead. If you don’t enjoy going to your monthly book club meeting, then quit. There is no reason why you should continue to force yourself into the things that don’t make you happy.” 22 HEALTHY DIRECTIONS February/March 2013

DO A RELATIONSHIP DETOX

CANCEL YOUR PLANS

BE OKAY WITH YOUR OPINIONS

TRIM YOUR TO-DO LIST

As you start to weed out the activities in your life that don’t make you feel good, start to do the same with the people in your life as well. Distance those who make you feel bad, even if its family. “Toxic relationships can be a huge barrier to your happiness, and constantly forcing yourself to be disingenuous around people you don’t really like or get along with is literally bad for your own well-being,” Patkin warns. “Do yourself a favor and start investing time with those who make you feel good and make your life better.” It’s happened to everyone at some point or another: You commit to a dinner out, a party, or an event that you really don’t want to go to and as the date and time of the engagement draws nearer, your dread grows. Patkin says that (as long as it is not an important milestone event for a close friend or family member) one of the best things you can do for yourself is to cancel your plans. “Forcing yourself to be somewhere or with someone when you really don’t want to be will only leave you feeling frustrated and empty,” Patkin explains. “Instead, choose to spend your time on things you actually want to do. And no need in coming up with a long, complicated story for why you can’t attend. A heartfelt apology explaining that you can’t make the party is enough.”

You have opinions, and it’s likely that they don’t line up with the opinions of everyone you know. And that’s okay. What’s not okay, says Patkin, is when you try to hide or cover up your opinions in the company of others in order to keep the peace or be “PC.” “When you aren’t true to yourself and your opinions, it feels bad,” warns Patkin. “You feel disingenuous and dishonest. It is perfectly okay to have your own opinions—in fact, that’s what makes each of us so great! The best thing you can do for yourself is to own those opinions proudly. They may not always be popular but they are a part of who you are—and those in your life who love and respect you will be okay with that.”

Having a list of to-dos is a great way to stay organized, but it can also cause you to feel overwhelmed and anxious. Look at your own personal to-do list. Is it pages long? Does it make you feel good or constantly behind the eight ball? Patkin suggests taking a long, hard look at your list and prioritizing the items that are truly important. In fact, he says, you should cut your list by 50 percent. “Focus only on the have-tos and want-tos instead of the things you have on there just because you think you should,” Patkin explains. “When your list feels manageable, you’ll feel more energized to tackle it.

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STOP DEFERRING TO EVERYONE

If you find that you are constantly letting others in your life make the decisions, Patkin says that it’s time to stop. Quit deferring to everyone else in order to make them happy. Instead, he says, you should stand up for the things you want and speak up for yourself. Tonight, you pick the restaurant. If you don’t want to see the movie that everyone else has picked, say so. “It’s great to compromise some of the time,” he continues, “but when you are constantly putting your own wants and needs aside for the sake of others, you’ll be unhappy and dissatisfied in the long run—and that doesn’t help you or anyone else in your life.”

TAKE A “JUDGMENT FREE” NAP

Sleep in on the weekends. Getting plenty of sleep is one of the simplest things you can do for yourself to improve your overall mood and health. After all, when was the last time you woke up from a great night’s sleep feeling unhappy? Instead of guilting yourself out of that afternoon nap in order to complete one more chore, Patkin says let yourself relax and catch some sleep instead. “Push your Saturday morning workout back an hour or two and sleep in,” he says. “After all, all of those things you ‘have to do’ will still be there when you wake up—and you’ll be more refreshed and energized for taking them on. Give yourself the gift of guilt-free shut-eye. I promise you won’t regret it!”

DATE YOURSELF

MAKE MASSAGES A “REGULAR” THING

Investing time in relationships is important, and that includes the relationship you have with yourself. Just as you schedule time to date your spouse, or go to dinner with a friend, Patkin suggests marking out some one-on-one time for you and, well, you. “Go to a movie all by yourself and order popcorn just for you,” he suggests. “Visit that museum exhibit you’ve been wanting to see. Try out the new restaurant that just opened in town. Spending some alone time, doing things that you enjoy, is a great way to recharge. For most of us, taking time out to get a massage, manicure, or hair appointment is a “treat” that we don’t allow for ourselves very often (if at all!). Patkin suggests working them into your regular routine. “There is nothing wrong with taking the time to take care of yourself on a regular basis, whether that means a bi-monthly massage appointment or working in the time for a long, hot bubble bath several nights a week,” he says. “Feeling good shouldn’t be a ‘treat’—it should be a part of your everyday life.” “The most important part of this exercise is that you make it last long past when the red-and-white heart decorations have been packed away,” Patkin concludes. “Make loving yourself a yearround commitment. You’ll find yourself happier, healthier, and more fulfilled the whole year through.”

When fighting colds or flu... you got to go Deep!

DEEP IMMUNE® Fight colds and flu naturally by strengthening your immune system with St Francis Herb Farm’s Deep Immune. This natural “qi” tonic has been specially formulated to improve the body’s immune function while at the same time decreasing the tendency for frequent colds, flu and other infections. In addition, Deep Immune helps to restore stamina, improve endurance, overcome fatigue, exhaustion and chronic illness. Deep Immune is available in easy-to-take vegicaps, bottle sizes of 50mL, 100mL and 250mL and in children’s strength for the immune needs of growing bodies. So if you or your loved ones want to prevent those inevitable colds or flu, remember to go Deep with Deep Immune. For more information please visit our web sites; www.stfrancisherbfarm.com or www.deepimmune.com or call 1.800.219.6226 or fax at 1.888.219.6226.

HEALTHY DIRECTIONS February/March 2013 23

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Eco Chic 2 HELP CONSERVE THE RAINFOREST

1 DESIGNER SHAMA YOGA RUG Who says all yoga mats need to be made of plastic? Hand woven in India from 100% natural cotton, the Shama Yoga Rug is designed for superior grip and sweat absorption. Woven ridges help prevent slipping, and serve as a reference for alignment during practice. www.manduka.com

SMART GLASS JEWELRY

SIGG and Cuipo have teamed up and introduced new bottle styles supporting Cuipo's initiative to conserve the rainforest. With the purchase of every aluminum bottle, one meter of rainforest will be protected. The 1 liter bottle retails for $28.99 and is BPA and phthalate free. mysigg.com

Smart Glass Jewelry is unique, handcrafted and earthfriendly. Made from recycled glass from beer, wine, Aveda, Skyy Vodka, Perrier and Pellegrino bottles to create wearable art with a social conscience. www.smartglassjewelry.com

4 PIGGY PAINT, ECO-FRIENDLY NAIL POLISH (AGE 2+)

Piggy Paint is the perfect Valentine’s Day gift for little girls who love to be fancy. It is nontoxic, water-based, safe, odorless and uses neem oil from a tropical evergreen tree as its preservative. www.piggypaint.com

24 HEALTHY DIRECTIONS February/March 2013

5 STYLE YOUR CUP

Joe Jackets® are the hottest, new, under $7, eco-friendly sensation to hit the gift industry for the fashionista! The "Beverage Bling" collection features fun and trendy custom printed neoprene fabric to insulate hot cups of cocoa, coffee, sports drinks, ceramic, steel and plastic tumblers.. Saves landfills from billions of pounds of trash from throwaway paper sleeves each year. Joe Jackets® make sports drinks identifiable out on the field. joejacket.com

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FIT FOR LIFE

Reach Weight-Loss Goals with

Detoxification By Don Gauvreau, MSc., CSCS

According to statistics released by the Toronto Star, Canadians’ #1 New Year’s resolution is to lose weight. Health and nutrition expert, Don Gauvreau says detoxifying the body prior to a lifestyle change will allow results to be achieved much quicker than simply jumping head first into a new diet and exercise routine. If you’re set on making these weight-loss resolutions last, here are a few tips on how you can do it in a simple, effective and natural way.

LEMON WATER AND ORGANIC GINGER TEA

Start the day with at least two glasses of lemon water or an organic ginger tea with ¼ squeezed lemon and just a pinch of cayenne pepper. Lemon, ginger and cayenne pepper have been shown to help with digestion and circulation. For an effective detox to take place, the body needs to digest all nutrients and transport them in the quickest and most efficient way.

SEEK ORGANIC ALTERNATIVES

If it doesn’t grow or eat something that grows, don’t eat it! Avoid artificial ingredients, dairy and refined sugars and stick to organic meats, fruits and vegetables. Organic vegetables, fruits and meats can significantly reduce the intake of toxic pesticides and other chemicals. All fruits and vegetables that grow naturally are proven to be higher in vitamins, minerals, and antioxidants. Unnatural foods are harmful and make certain organs work much harder to rid the chemical additives and should be avoided to properly detoxify the body.

TRY ALL-NATURAL ORGANIC YOGURT

Eat at least eight ounces of all-natural organic yogurt every day. Boost your immune system and improve digestion. Sure there are many yogurts on the market that taste delicious, but are they really good for us? The short answer is, no. The only benefit that most brands carry, is the fact that they provide probiotics. All natural organic yogurt provides the most natural probiotics, the lowest amount of sugar and the highest protein count that yogurt can have. Tip: mix organic fruits into your natural yogurt for a better taste with the benefits of natural sources of antioxidants, which can further support a body detox.

KEEP HYDRATED

Drink two litres of water every day. Water is needed for just about every process required for our bodies to remain alive. The human body is made up from 55% to 78% water and it transports oxygen and nutrients into cells, regulates body temperature, protects joints and organs, aids with digestion, provides essential minerals and, most importantly, it detoxifies the body of impurities.

TRY ORGANIC HERBAL TEAS

Drink natural organic herbal tea to aid the liver in removing toxins in the body. There are some specific herbal teas that provide detoxifying effects on the body, especially those containing milk thistle, dandelion root, echinacea, red clover, ginger, chamomile, Pau d’Arco inner bark and/or lemongrass. Ginger and chamomile have the added benefits of aiding digestion; echinacea boasts an added benefit of boosting the immune system, and Pau d’Arco has powerful antioxidant and anti-bacterial effects. By only eating natural foods and drinking these natural detoxifying teas, our bodies begin to rid themselves of built-up toxins.

TAKE A YOGA OR HOT YOGA CLASS

Take yoga or hot yoga classes. Yoga has been proven to significantly increase the detoxification of the circulatory, digestive, and lymph system by focusing on specific breathing, stretching, and compressing techniques that are designed for cleansing. Hot yoga has the added benefit of allowing more toxins to be excreted from the body from increasing body temperature and forcing the body to sweat them out. If partaking in a hot yoga session, do not forget to take many water breaks to facilitate the detoxification process. Past studies show more people are inclined to stick with their weight-loss regimen once they notice positive changes. By incorporating these detoxifying tips into your daily routine, ensure your body is fully prepared for healthy weight-loss this year. Don Gauvreau, MSc., CSCS, has well over 10 years of experience in the sports nutrition, dietary supplement, and natural health products business. He is the founder of SD Pharmaceuticals, science-based supplements made for anyone looking to improve health, combat aging and disease, lose fat, build muscle and improve performance and quality of life. Don is also a competitive bodybuilder, personal trainer, educator, author and go-to media expert within the industry. In the sports supplement industry, he is widely recognized as one of the leading researchers and product formulators. HEALTHY DIRECTIONS February/March 2013 25

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A DEEP RELAXATION MEDITATION Here’s a meditation you can do any time you have 15 or 20 minutes to spare and want to shed some of the tension you’ve accumulated in your busy life. It’s also a great way to prepare for other meditations because it leaves you feeling relaxed, refreshed, and in touch with yourself.

Finding Inner Sanctuary

Meditation

1. Find a comfortable place to lie down. Take off your shoes, loosen your belt and other tight clothing, and stretch out on your back with your arms resting at your sides, legs slightly apart. 2. Sense your body as a whole, including the places where it contacts the surface of the bed or floor. 3. Close your eyes and bring your awareness to your feet. Wiggle your toes, flex your feet, and then let go of all tension as much as you can, allowing your feet to melt into the floor. 4. Shift your awareness to your lower legs, thighs, and hips. Imagine them becoming heavy and relaxed and melting into the floor. If the image of melting doesn’t appeal to you, you might try dissolving, sinking, or disappearing. 5. Bring your awareness to your lower abdomen. Imagine all tension draining away, your breath deepening, and your belly opening and softening. 6. Bring your awareness to your upper abdomen, chest, neck, and throat, feeling the areas opening and softening. 7. Bring your awareness to your shoulders, upper arms, lower arms, and hands. Imagine them becoming heavy and relaxed and melting into the floor. 8. Bring your awareness to your head and face. Feel the tension melting away from your face across your head and into the floor. 9. Scan your body from head to toe, searching for any remaining areas of tension or discomfort. If you find any, just imagine them relaxing completely. 10. Experience your body as one field of relaxation, without parts or edges. 11. Continue to rest in this way for five or ten minutes more; then very slowly begin to wiggle your fingers and toes, stretch your arms and legs, open your eyes, and gradually come up to a sitting position. Check in with yourself and notice how you feel. Do you feel more relaxed? Does your body feel lighter or more expanded? Now gently get up and go about your day. Excerpted with permission from the publisher, Wiley, from “Meditation For Dummies®, 3rd Edition,” by Stephan Bodian. Copyright © 2012.

26 HEALTHY DIRECTIONS February/March 2013

With Stephan Bodian

REASONS WHY THIS ANCIENT PRACTICE CAN HELP YOU LIVE YOUR BEST, MOST HEALTHY AND FULFILLING LIFE

These days, it feels like everything is a race: a race to get all the boxes on your to-do list checked off. A race to make it to the next rung of the professional ladder. A race to keep up with and perhaps even beat out "the Joneses." A race to make sure your kids have the perfect academic, extracurricular, and personal qualifications; so, they can get into a good college. A race to make sure all the bills get paid, even though you're on a reduced budget. However, instead of building the perfect lives we want, what we're really doing is racing each other into the ground and over the edge. If this last description of manic modern life sounds all too familiar, it's high time you stepped off the merry-go-round (for at least five to ten minutes), sat down in a quiet place, and participated in a simple practice that has been around for millennia: meditation. "When people operate on low margins with time and money (which is everybody I know right now), their stress levels can go through the roof," points out Stephan Bodian, author of MeditationFor-Dummies-3rd Edition. "In many ways, meditation is the perfect antidote to the postmodern predicament because it effectively reduces stress, increases energy, and enables you to enjoy better overall health and much more." "Since our culture programs us to expect a perfect life that is impossible to achieve, our best efforts only cause us to become overstressed, over-scheduled, overstimulated, and overtired," explains Bodian. "This is all compounded by the fact that your body and mind have been 'programmed' to respond to life's inevitable ups and downs with stress, anxiety, and dissatisfaction. But you have the power to change all of that through meditation. You can program yourself to experience inner peace, harmony, equanimity, and joy."

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Before any false assumptions you're harboring cause you to give up on meditation before you even begin, Bodian assures you can keep it simple (you'll see positive results after just five to ten minutes of meditation a day) or explore the practice's subtleties in great depth. It's entirely up to you. If you're intrigued but still not entirely sure meditation is for you, then read on for 9 more reasons why this ancient practice can help you live your best, most healthy and fulfilling life:

IMPROVING MENTAL & PHYSICAL HEALTH

If you're a skeptic at heart, then you'll be reassured to know that studies have proven that meditation offers numerous benefits, including:

• • • • • • • • • •

Lower blood pressure Quicker recovery from stress Fewer heart attacks and strokes Reduced cholesterol levels Muscle relaxation Reduction in the intensity of pain More happiness and peace of mind More loving, harmonious relationships Enhanced creativity and self-actualization Reductions in acute and chronic anxiety

“While scientific studies of meditation weren't conducted until the 1930s (and have really taken off in the past 10 to 15 years), practitioners have been experiencing these significant benefits for centuries upon centuries," points out Bodian.

AWAKENING TO THE PRESENT MOMENT

When you rush breathlessly from one moment to the next, anticipating another problem or anticipating a coming pleasure, you miss the beauty and immediacy of the present, which is constantly enfolding before your eyes.



PRACTICING A HALF SMILE If you look closely at the classical statues of the Buddha or at the faces of Renaissance madonnas, you’ll notice a half smile that signifies a blend of tranquillity and joy. The Vietnamese Buddhist teacher Thich Nhat Hanh suggests that you can actually lift your mood and restore your innate happiness by smiling consciously, even when your spirits are low. “A tiny bud of a smile on our lips nourishes awareness and calms us miraculously,” he writes in Peace Is Every Step. “It returns us to the peace we thought we had lost.” Contemporary scientific research agrees, indicating that smiling relaxes muscles throughout the body and has the same effect on the nervous system as real joy. Besides, smiling encourages others to smile and be happy. Here are a few brief instructions for practicing the half smile that Thich Nhat Hanh recommends: 1. Take a few moments right now to form your lips into a half smile. Notice how other parts of your body respond. Does your belly relax? Does your back naturally straighten a little? Does your mood change in subtle ways? Notice also if you have any resistance to smiling when you “don’t really feel like it.” 2. Maintain this half smile for at least ten minutes. If your face starts to droop, just come back to the half smile. Do you notice a shift in how you act or respond to others? Do others respond to your smile by smiling back? 3. The next time you feel your spirits sagging, practice this half smile for ten minutes or more and notice how you feel.

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"Meditation teaches you to slow down and take each moment as it comes-the sounds of traffic, the smell of new clothes, the laughter of children, the coming and going of your breath," explains Bodian. "In fact, as the meditative tradition reminds us, only the present moment exists anyway-the past is just a memory and the future is a fantasy."

CONNECTING MORE DEEPLY WITH OTHERS

As you awaken to the present moment and open your heart and mind to your own experience, you naturally extend this quality of awareness and presence to your family and friends. And when you start to accept others the way they are – a skill you can cultivate through the practice of meditation – you open up the channels for a deeper love and intimacy to flow between you.

RELAX THE BODY AND CALM THE MIND

As contemporary health researchers have discovered and traditional texts agree-mind and body are inseparable, and an agitated mind inevitably produces a stressed-out body. "As the mind settles, relaxes, and opens during meditation, so does the body-and the longer you meditate (I mean both minutes logged each day as well as days and weeks of regular practice), the more this peace and relaxation ripples out to every area of your life, including your health," says Bodian.

LIGHTENING UP!

Have you ever thought and worried yourself into an uncontrollable frenzy or even a meltdown? It's easy to do: fears feed on one another, problems get magnified exponentially, and the next thing you know, you're feeling overwhelmed, panicked, and desperate to take a leave of absence from your own life. "The good news is, meditation encourages an inner mental spaciousness in which difficulties and concerns no longer seem so threatening, and constructive solutions can naturally arise," promises Bodian. "Meditation also fosters a certain detachment that allows for greater objectivity, perspective, and even humor."

EXPERIENCING FOCUS AND FLOW

FEELING CENTERED, GROUNDED & BALANCED

ENHANCING PERFORMANCE

ALIGN WITH A DEEPER SENSE OF PURPOSE

Have you ever been so fully involved in an activity that all sense of self-consciousness, time, and distraction dissolved? If so, you've experienced what psychologist Mihaly Csikszentmihalyi calls a state of flow. "You might experience a state of flow when you're creating a work of art, playing a sport, working in the garden, or even making love," explains Bodian. "Athletes call it being 'in the zone.' Through meditation, you can discover how to give the same focused attention to and derive the same enjoyment from every activity."

For many people, living in an increasingly flat and rapidly – changing world can foster feelings of insecurity and of not having a "place" to call one's own. To counter these negative mindsets, meditation offers an inner groundedness and balance that external circumstances can't destroy. Studies have shown that basic meditation practice alone can enhance your perceptual clarity, creativity, self-actualization, and many of the other factors that contribute to superior performance. Plus, specific meditations have been devised to enhance performance in a variety of activities, ranging from sports to schoolwork.

When you practice making the shift from doing and thinking to being (one way to describe this is fully experiencing the present moment with love and without ego), you'll discover how to align yourself with a deeper current of meaning and belonging. "For instance, you might get in touch with personal feelings and aspirations that have long remained hidden from your conscious awareness," suggests Bodian.

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"If you allow meditation to become a regular part of your life, it will relieve your stress, disappointment, fear, anger, outrage, and hurt while focusing your energy, making you more effective, and even improving your mental and physical health."

Stephan Bodian is the author of Meditation For Dummies®, 3rd Edition. He is a licensed psychotherapist and former editor-in-chief of Yoga Journal, has practiced and taught meditation for over 40 years, and has written extensively on meditation, stress management, and spirituality. His articles have appeared in Fitness, Cooking Light, Natural Solutions, and other national magazines.

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NATUROPATHY

Primary Caregivers with a Natural Approach

Naturopathic Medicine 101 for British Columbians

Find and Treat the Cause of Your Health Issue By David Scotten, ND, MA Ed – Dean of Academics at Boucher Institute of Naturopathic Medicine and Danielle Connelly While naturopathic medicine is becoming more popular among Canadians, there remains some mystery surrounding its philosophy and practice. This article will give you a better understanding of the philosophy, the modalities (treatments) and the general conditions treated by naturopathic doctors (NDs). The naturopathic approach is based on individualized patient care and is focused on treating the underlying cause of illness and disease. According to Boucher Institute of Naturopathic Medicine President, Dr. Khalsa, ND “Naturopathic medicine should be defined by its principles, rather than its modalities.”

DEFINING PRINCIPLES

Six defining principles inform the practice of naturopathic medicine: 1. First, Do No Harm 2. The Healing Power of Nature 3. Identify and Treat the Causes 4. Doctor as Teacher 5. Treat the Whole Person 6. Prevention 30 HEALTHY DIRECTIONS February/March 2013

SEVEN RECOGNIZED MODALITIES

Naturopathic physicians employ seven recognized modalities when treating patients. These include: 1. Traditional Chinese Medicine (acupuncture, herbs, cupping and moxibustion) 2. Lifestyle Counselling (prevention, diet, exercise etc.) 3. Botanical Medicine (tinctures, dry herbs, salves) 4. Homeopathic Medicine (based on the notion of like cures like, homeopathic medicine uses minute doses of diluted substances) 5. Hydroptherapy (the use of water – internally and externally – hot, cold, with or without minerals) 6. Soft tissue or “naturopathic” manipulation (massage, naturopathic adjustments, ultrasound, interferential currents, TENS, magnetic field therapy) 7. Nutrition (dietary testing, nutritional testing) 8. Pharmaceutical Drugs (if necessary)

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SCIENTIFIC TESTING

Naturopathic doctors utilize a number of tests as well, including: • Complete blood count • Allergy scratch testing • Food allergy testing (blood work) • Stool analysis • Hormone testing (blood, saliva) • Heavy metal testing (blood, hair) • Nutritional status testing • ECGs & spirometry tests

WHO CAN BENEFIT FROM NATUROPATHIC TREATMENT?

Naturopathic medicine is effective at treating almost any condition you would see an MD for, including: • Digestive conditions (indigestion, acid reflux, IBS, Crohn’s disease, gas and bloating and colitis etc.) • Women’s health (PMS, menstrual cramps, irregular menstrual cycles, menopause and fertility) • Allergies & asthma • Chronic disease (cancer, Parkinson’s, Alzheimer’s, MS, diabetes etc.) • Obesity • Depression, anxiety & insomnia

SCOPE OF PRACTICE

The legal aspects surrounding the practice of naturopathic medicine vary according to province, territory and state. In British Columbia, naturopathic physicians are regulated, licensed and insured as primary health-care providers.

NATUROPATHIC DOCTORS ARE PRIMARY HEALTH CARE PROVIDERS IN BRITISH COLUMBIA

In British Columbia, Naturopathic Physicians: • Have prescribing authority • Are licensed to perform minor surgery • Are trained in medical assessment and diagnosis • Treat most health-care concerns - both acute and chronic • Have similar legal responsibilities as conventional medical doctors • Complete the standard pre-medical degree followed by four to six years of naturopathic medical education

INTERESTED IN EXPLORING RESEARCHED NATURAL HEALTH APPROACHES OR BECOMING A NATUROPATH IN BC?

If you’re interested in exploring naturopathic medicine we suggest you make an appointment with a naturopathic doctor in your area. If you’re interested in exploring naturopathic medicine as a career, as Western Canada’s only accredited naturopathic school, the Boucher Institute of Naturopathic Medicine is a great place to start. Visit www.binm.org for more information.

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ECO-LIVING

Is Your Fish Oil “Green”?

Consider Calamari

By Lorna R. Vanderhaeghe, MS When we take our nutritional supplements every day the last thing we think about is whether or not they are "green". Since fish oil supplements have become very mainstream with cardiologists recommending them to their patients many of us have taken our molecularly-distilled, pharmaceutical-grade fish oil from small fishes with hardly a thought to the environmental impact. Yet there are many who have been asking if fish oil could be part of a bigger environmental problem? Yes fish oil contains EPA and DHA with important health benefits but at what environmental cost? According to the International Fish Meal and Fish Oil Organization most fish oil (over 80%) produced is used to feed fish in aquaculture. Fish oil is essentially used in high technology aquaculture, such as for salmon farming, as a substitute for fish meal. So yes, we are producing fish oil to feed fish in fish farms to make more fish for human consumption and more fish oil. Less than 10% of fish oil is produced for human consumption in the nutritional supplement industry. The largest producers of fish oil are Peru and Chile (accounting for 31% and 13% of the world production respectively). More than 80% of world production originates in 10 countries Peru, Chile, China, Thailand, USA, Denmark, Iceland, Japan and Spain. With the growing fish oil market for both aquaculture and human consumption, traceability of fish oil becomes an important issue. It is undisputed that fish farming contributes to environmental concerns including extremely high sea lice populations; the increased use of pesticides in fish farm pens to control sea lice; antibiotic use to keep overcrowded fish alive; and escapes of fish species that are not indigenous to the area where they are farmed. For example a fish escape from a west coast fish farm occurred near Campbell River with over 30,000 farmed salmon released in the latest fish escape now totaling over 120,000 fish escaping in the last 6 months. This fish farm escape could not have come at a more critical time with wild salmon returning to spawn in the regions where the farmed fish escaped. 32 HEALTHY DIRECTIONS February/March 2013

We need omega-3 EPA and DHA to protect our heart, for healthy brain and eye development, prevention and treatment of skin diseases, arthritis, for immune function and more. But, it is also important to know where your fish oil is coming from. There are many reputable companies that produce fish oil for human consumption and do a great job.

CONSIDER HIGH DHA, ECO-FRIENDLY CALAMARI

There are also other options. We have calamari oil as an excellent alternative to fish oil. Calamari oil comes from South American calamari (squid) that are sustainably harvested and an eco-friendly source of omega-3 fatty acids with more DHA (docosahexaenoic acid) than fish oil. DHA makes up 40 percent of the essential fats in your brain. Calamari oil is more stable than traditional fish oils, making it less prone to rancidity. Also, calamari oil does not cause the fishy aftertaste or unpleasant "repeating" that is common with fish oil supplements. DHA is superior for lowering high blood pressure and it is more potent at supporting circulation according to a study published in Hypertension in 1999. DHA is also the key to raising "good" HDL cholesterol. Also, DHA, not EPA, has been found to support your brain and is the best fatty acid for eye health. If you care about the environment calamari oil is your best choice as it comes from deep-water, spawns quickly, multiplies fast and does not have the same issues with heavy metals like mercury that fish do. For vegetarians DHA is also found in a vegetarian source from algae. Many vegetarians, vegans, and raw foods dieters are also at risk of having insufficiencies of DHA unless they supplement with DHA.Look for excellent, clean sources of omega-3 DHA and EPA at your local health food store. Lorna R. Vanderhaeghe, MS is an author of 11 books including A Smart Woman’s Guide to Weight Loss. She has degrees in nutrition and biochemistry. You can read Your 30 Day Heart Smart Solution FREE at www.hormonehelp.com under the book button.

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FOOD FOR THOUGHT

Unlocking the Power of

Sprouted Super Seeds By Renita Rietz Many are familiar with the need to soak seeds, nuts and beans overnight in order to deactivate and neutralize the so-called antinutrients in the seed such as phytic acid and other enzyme inhibitors. But what many fail to realize, is that soaking a seed is vastly different from sprouting one. It amazes me that most people are still eating their flax and chia seeds raw (whether intact or milled) or merely soaking them for a short time before consuming them. What is often misunderstood is the seed’s powerful built-in inhibition mechanism and Mother Nature’s brilliant plan for survival. The internal architecture of a seed is fascinating both physically and metaphorically. Seeds contain an embryo that holds all of the life force potential of the seed. The nutrients are locked down within the seed until the environmental conditions are in place to initiate the complex metabolic processes needed in order to facilitate new growth. The embryonic cells are catalyzed and the seed releases its stored nutrients to feed the emergence of new life in the form of a radicle, which turns into a living plant. A raw seed requires the correct internal and external conditions in order to ensure germination. Light, oxygen, temperature, moisture and time are the five crucial elements that will allow germination to unfold. The seed also needs to be viable, meaning that the embryo is still alive. Seeds that have been damaged, irradiated or exposed to heat may not germinate. Many believe soaking a seed in water will be sufficient. While it may begin the process of marginally reducing phytic acid (the compound that blocks the absorption of zinc, calcium and magnesium), the reality is very little has occurred in the shift in biochemistry of the seed unless germination has begun. In germinating chia and flax seeds for example there can be as much as a 50% reduction in phytic acid, which will improve the absorption of key minerals. In addition to this, vital enzymes and vitamins

increase dramatically, antioxidants double and soluble fibre and health promoting lignans in flax increase. In order to fully germinate the seed, particularly mucilaginous seeds that gum up, get slimy and gelatinous such as flax and chia seeds, you will have to continuously mist them, agitate them and ensure the correct temperature, light and moisture are maintained in very precise and measured ways. If not, you run the risk of creating moldy seeds. Once the seed coats actually swell and break open and the tiny white tails known as radicles (the embryonic roots) emerge you have mined gold so to speak! Now you are eating life force rich “plants” that have all of their nutrients available in the most assimilable form. When the tail extends beyond a certain point and roots and leaves begin to grow the nutrient storage that had previously been stored is now utilized and photosynthesis takes over for continued growth. The reason sprouted foods are so high in life force is the biogenic energy of the embryo reaches its peak when the radicle emerges. This is all food for thought as you perch over your kitchen counter top to soak yet another couple of tablespoons of raw chia. I will add one caveat, which is that since the soluble fibre of chia and flax seeds dramatically increases through germination, the one benefit of raw seeds is a higher amount of insoluble fibre, which is beneficial for those needing more roughage material to sweep the colon clean. But compared to the radical shift in nutrition that occurs when the anti-nutrients of the seed are reduced, I myself consume sprouted chia and flax the majority of the time. Certified organic chia and flax seeds are readily available in a germinated, cold milled form. The sprouted chia and flax powders are particularly convenient because they can be thrown into any recipe with no preparation whatsoever and provide all of the incredible nutrition that sprouting promises. There is simply no greater “fast food” on the planet. 

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Sprouted Quinoa

Sprouted Chia & Flax

Sprouted Risotto Mix

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