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HEALTHY DIRECTIONS 22

FEBRUARY/MARCH 2010

In This Issue: H E A R T H E A LT H Lifestyle Tips, Exercise, Food and Supplements 10

C H E C K I N O N H E A R T H E A LT H

Five Tips Your Heart Can’t Live Without 22

16

ENDURANCE EXERCISE

Benef its, Getting Started and Keeping Goals 24

THERAPEUTIC NUTRITION

Supplements for Heart Health 38

TOP FOODS AND HERBS

Garlic, Bilberry, Hawthorn and More

WEIGHT MANAGEMENT Nutrition, Lifestyle and Fitness 14

LONG-TERM WEIGHT MANAGEMENT

Making Simple Lifestyle Changes 24

TIPS FOR WEIGHT LOSS

What to Do, To Lose Weight Safely

THOUGHTS TO DIGEST Promote Gastrointestinal Health 17

D I S C O V E R I N T E S T I N A L J OY

Promote Gastrointestinal Health and Regularity

32

26

H E R B A L D E T OX

Helpful Herbs and Tips for Safe & Effective Detox

FIT FOR LIFE Fitness Routines and Inspiration 32

P R E N A T A L W O R KO U T

Easy Exercises to Stay Fit, While Full of Life

N ATURAL BEAUT Y Look and Feel Your Best 18

BROCCOLI FOR BEAUT Y

Sulforaphane for Skin-Care Applications 23

B O T H E R E D BY A G E S P O T S ?

Reversing the Process

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ECO LIVING Healthier Living in Environmental Harmony 20

30

TIME FOR A CHANGE

Why Babies and Moms Love Cloth Diapers

F O O D PA S S I O N S Igniting the Senses with Foods and Recipes 28

A L M O N D L O V E R ’ S H E A LT H Y D I N I N G

Heart Healthy Recipes Asparagus, Grape Tomatoes, Portobello Mushrooms & Sliced Almonds with Whole Wheat Rotini Spinach Salad with Blueberries, Feta Cheese, Slivered Almonds and Berry Mint Dressing

20

Maple Cinnamon Roasted Almonds 30

STIR-UP ROMANCE

Vegetarian Cheese and Tofu Stir-Fry Soft Ripened Cheese Stuffed with Apples, Honey and Nuts

H E A LT H Y S T A R T S Join the Journey to Better Health 16

SUPER FOODS

Strengthen Your Immune System 32

G E T T H E S T U DY E D G E

Do You Study Smart?

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HEALING HERBS

Herbal Solutions for Inflammation 42

H O M E O PA T H Y

Natural Choices for Depression

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 44

F I N D I N G LOV E W I T H I N

Self-Discovery and Empowerment

8 9 36 37 41 43

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

10

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Editor ’s Note “Living a healthier life starts with making small choices everyday. Choices as simple as taking the stairs, not the elevator, walking instead of taking the car, or packing a nutritious lunch in place of going for fast food can all help manage weight and improve cardiovascular health.

Planning is key. Get the groceries to make healthy breakfasts, lunches and snacks in advance. Schedule extra time in the morning or evening to walk, swim, run or go to the gym.

This issue is packed with excellent how-to information for heart health and weight loss from Naturopaths Angela MacNeil, Lowell Grieb, Rahima Hirji and Registered Dietician Angela Hubbard.

We also are reaching out to students, new moms and moms-to-be this issue with articles on studying, cloth diapers and prenatal exercise.

As a soon-to-be-new mom, I know how just maintaining balance on two feet is at times challenging.

However, with your health provider’s go ahead, it’s more important than ever to maintain an exercise routine.

Exercise during pregnancy can help decrease pregnancy symptoms, such as, backache and swelling, helps treat gestational diabetes, improves mood and endurance and improves sleep. The prenatal exercises offered in our magazine can be done at home and are from a comprehensive new reference Canada’s Pregnancy Care Book from Mount Sinai Hospital by Michèle Farrugia, MD, FRCS(C), Jacqueline Thomas, MD, FRCS(C) and Paul Bernstein, MD, FRCS(C).

If your gym does not offer a prenatal fitness program, seek out Ontario Early Years programs available in your community. They often offer pre and postnatal exercise classes at no cost. Visit: www.ontarioearlyyears.ca. They are also a great place to meet other new moms and connect with more early childhood development services and programs. For me, the countdown has started. . . four weeks and two days. . . and I’m literally in the home-s-t-r-e-t-c-h.

Yours in health and happiness,

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

February/March 2010 Vol. 11 No. 2 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 Angela MacNeil, ND, MSc, Angela Hubbard, RD, Michelle Honda, PhD, Marty Newcomen, Laurie Diwakar and Lauren Walker, Lowell Greib, MSc, ND, CISSN, Rahima Hirji, ND, Gerry Bohemier, Elvis Ali, BSc, FIACA, D.Hom, ND, Michèle Farrugia, MD, FRCS(C), Jacqueline Thomas, MD, FRCS(C) and Paul Bernstein, MD, FRCS(C), Joel Thuna, Tammie Sarra, Mark Schneider, CNP, Raisa Weisspapir, HD, DHMS, MD (Europe), and Miguel Angel Ruiz Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.

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

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.

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OUR CONTRIBUTORS Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a Bachelor of Science majoring in Biology in 1979 and received his Doctorate of Naturopathic Medicine in 1987. Ali has been in private practice for 22 years specializing in Chinese medicine, sports medicine and nutrition. He is a member of the postgraduate association at Harvard medical school and a staff member at CCNM.

Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences who currently practices at the Natural Way Health Clinic in Waterloo, Ontario. She takes an integrative, evidence-based approach to health and she emphasizes nutrition and clinical laboratory testing. For more information visit: www.thenaturalwayclinic.com or call 519-772-2116.

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

Blog: www.michellehonda.com.

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. Have a health question? Want to know how naturopathic medicine can help? See your answer in our next issue in our new Ask the Expert section. Email questions to: drrahima@targettherapeutics.com.

Raisa Weisspapir is a homeopathic doctor specializing in pediatrics and general family health problems. She is a member of the Homeopathic Medical Council of Canada and the American Academy of Environmental Medicine.

Weisspapir is a European trained medical doctor with over 20 years of medical experience. She welcomes your questions at (416) 227-1485 or info@homeopathytoronto.com.

Don Miguel Ruiz is the international, bestselling author of the Toltec Wisdom series, including The Four Agreements (over 7 years on The New York Times bestseller list) and coauthor of the recently released The Fifth Agreement. He continues to share the wisdom of the ancient Toltec through lectures, workshops, and journeys to sacred sites around the world in limited appearances. To see him in Toronto visit: www.inspirationalworks.net.

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Heart disease is an umbrella term for a variety of different diseases that affect the heart.

It is the leading cause of death in Canadian adults. Although you lack the power to change some risk factors, such as family history and age, nine modifiable risk factors account for over 90% of the risk of a coronary event. These risk factors include smoking, high blood pressure, high blood lipids, diabetes, abdominal obesity, lack of exercise, alcohol excess, reduced intake of fruit and vegetables, and psychosocial issues (Jackson, 2008). Treatment of an individual risk factor can reduce heart disease risk by approximately 30%, whereas treatment of multiple risk factors can reduce the risk by more than 50% (Kostis, 2007). Therefore, the most effective means of reducing heart disease risk is the simultaneous management of some (or all) modifiable risk factors. You do not have to accept heart disease as your fate! Here are some strategies to help you protect your heart.

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When you smoke, you are putting other people at risk as well, with second hand smoke increasing their risk of a heart disease event by 25-35% (Jousilahti, 2002). Tobacco smoke contains more than 4,800 chemicals and many of these can damage the heart and blood vessels. Nicotine makes the heart work harder by narrowing the blood vessels, increasing the heart rate and blood pressure, and decreasing oxygen delivery to the heart.

In addition, carbon monoxide in cigarette smoke replaces some oxygen in the blood and this increases your blood pressure by forcing your heart to work harder. The good news is that when you quit smoking, the risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you will start reaping rewards as soon as you quit.

2

MAINTAIN A HEALTHY WEIGHT

Your body mass index (BMI) is a ratio of your weight to your height and it is used to diagnose weight problems within populations. Numbers of 25 and higher are independently associated with an increased risk of heart disease, as well as, higher blood lipids and blood pressure, and systemic inflammation (a promoter of heart disease) (Zalesin, 2008). BMI is a good but imperfect guide. Muscle weighs more than fat, for instance, and people who are very muscular can have high BMIs without added health risks.

Waist and waist-to-hip ratios are useful tools to measure how much abdominal fat you have. The way you can measure this is by measuring the smallest circumference of your natural waist, usually about 5 cm above the belly button (= waist measurement) and your

hips at the widest part of your buttocks (= hip measurement). These measurements determine whether you have an “apple” or a “pear” shape - the apple shape has more belly fat than the pear and is considered more of a health concern. Research actually suggests that abdominal obesity is a better discriminator of cardiovascular risk than BMI (Lee, 2008). And just remember, even slight weight loss can lead to beneficial health effects.

3

GET MORE ACTIVE

4

EAT A HEART-HEALTHY DIET

Evidence regarding the health benefits of physical activity is overwhelming! It can protect against a multitude of chronic health problems including heart disease (Mackay, 2004). A sedentary lifestyle is considered by numerous international organizations to be one of the most important modifiable risk factors for heart disease.

Epidemiological studies show approximately half the incidence of heart disease in active versus sedentary people (Prasad, 2009).

The good news is that even small increases in physical fitness are associated with significant reductions in risk. For example, studies show that two hours of moderate physical activity or an hour of vigorous physical activity every week will reduce your risk of heart disease by about 30% (Mackay, 2004). In addition, a recent meta-analysis showed that the risk for developing heart disease decreases as walking dose increases (Zheng, 2009).

Physical activity protects you in many different ways, such as reducing blood pressure, LDL (“bad”) cholesterol, and BMI (Kelley, 2008). Guidelines recommend at least 30 to 60 minutes of moderately intense physical activity most days of the week but because even shorter amounts of exercise offer health benefits. Do not give up, if you’re not reaching those guidelines. You can even break up your workout time into 10-minute sessions! And remember, things like gardening, housekeeping, and walking the dog all count toward your total.

Eating a diet that is low in saturated fats, trans fats, cholesterol, and salt, and high in fruits, vegetables, legumes, low-fat protein sources, fiber, whole grains, and low-fat dairy products can help protect your heart. The “good” fats, however, are often neglected in heart-healthy diets. The omega-3 fatty acids found in fish can decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Furthermore, how fish is cooked affects the benefits of these fats. Baked or boiled fish is associated with more benefit from heart-healthy omega-3s than fried, salted or dried fish (Mozaffarian, 2003, Mozaffarian, 2005, Mozaffarian, 2006). If you do not like eating fish or are worried about the mercury levels, you can consider purchasing a high quality fish oil supplement containing eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) that is free of contaminants to supply your body with the essential fatty acids it needs.

When it comes to carbohydrate intake, evidence suggests that carbohydrate quality rather than quantity is associated with greater risk of disease. A high glycemic index (GI) diet unfavorably affects heart risk factors (ie. triglycerides, insulin, low HDL cholesterol) and therefore, substitution of high with low GI carbohydrates can reduce your risk of heart disease (McKeown, 2009).

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GET REGULAR HEALTH SCREENS

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

If you find out that your blood pressure and/or cholesterol is high and you are wary of taking medications, talk to a health professional about alternatives. Various herbs and dietary supplements can have significant physiological effects. For example, garlic has shown beneficial effects on lipids, and both hawthorn (Crataegus species) and coenzyme Q10 can provide benefit in congestive heart failure. Other less common compounds, such as, carnitine and arginine have shown beneficial effects on congestive heart failure and angina (Fugh-Berman, 2007). Therefore, several supplements hold promise as adjuncts in the prevention and treatment of heart disease but you should consult an expert to discuss appropriate dosages and formulations, and ensure that no drug interactions are taking place. 3 Angela MacNeil ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences who currently practices at the Natural Way Health Clinic in Waterloo, Ontario. She takes an integrative, evidence-based approach to health and she emphasizes nutrition and clinical laboratory testing.

For more information visit: www.thenaturalwayclinic.com or call 519-772-2116.

References Fugh-Berman A. (2000). Herbs and Dietary Supplements in the Prevention and Treatment of Cardiovascular Disease. Preventative Cardiology; 3(1): 24-32.

Jackson G. (2008). Gender differences in cardiovascular disease prevention.

Menopause Int; 14(1): 13-7.

Jousilahti P, Patja K, Salomaa V. (2002). Environmental tobacco smoke and the risk of cardiovascular disease. Scand J Work Environ Health; 28 (Suppl 2): 41-51.

Kelley GA, Kelley KS. (2008). Efficacy of aerobic exercise on coronary heart disease risk factors. Prev Cardiol; 11(2): 71-5.

Kostis JB. (2007). The importance of managing hypertension and dyslipidemia to decrease cardiovascular disease. Cardiovasc Drugs Ther; 21(4): 297-309.

Lee CM, Huxley RR, Wildman RP, Woodward M. (2008). Indices of abdominal obesity are better discriminators of cardiovascular risk factors than BMI: a metaanalysis. J Clin Epidemiol; 61(7): 646-53.

Mackay J, Mensah G. (2004). Atlas of Heart Disease and Stroke. World Health Organization. Geneva.

McKeown NM. Meigs JB, Liu S, Rogers G, Yoshida M, Saltzman E, Jaques PF. (2009).

Dietary Carbohydrates and Cardiovascular Disease Risk Factors in the Framingham Offspring Cohort. Journal of the American College of Nutrition; 28(2): 150-158.

Mozaffarian D, Gottdiener JS, Siscovick DS. (2006). Intake of tuna or other broiled or baked fish versus fried fish and cardiac structure, function, and hemodynamics. Am J Cardiol; 97(2): 216-22.

Mozaffarian D, Lemaitre RN, Kuller LH, Burke GL, Tracy RP, Siscovick DS. (2003).

Cardiovascular Health Study. Cardiac benefits of fish consumption may depend on the type of fish meal consumed: the Cardiovascular Health Study.

Mozaffarian D, Longstreth WT Jr, Lemaitre RN, Manolio TA, Kuller LH, Burke GL, Siscovick DS. (2005). Fish consumption and stroke risk in elderly individuals: the cardiovascular health study. Arch Intern Med; 165(2): 200-6.

Prasad DS, Das BC. (2009). Physical inactivity: a cardiovascular risk factor. Indian J Med Sci; 63(1): 33-42.

US Dept of Health and Human Services. (1990). The Health Benefits of Smoking Cessation. A Report of the Surgeon General. USDHHS, Centers for Disease Control.

Office of Smoking and Health. DHHS Publication (CDC): 90-8416.

Zalesin KC, Franklin BA, Miller WM, Peterson ED, McCullough PA. (2008). Impact of obesity on cardiovascular disease. Endocrinol Metab Clin North Am; 37(3): 663-84.

Zheng H, Orsini N, Amin J, Wolk A, Nguyen VT, Ehrlich F. (2009). Quantifying the dose-response of walking in reducing coronary heart disease risk: meta-analysis. Eur J Epidemiol; 24(4): 181-92.

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Simple Lifestyle Changes for Long-Term

Weight Goals

By Angela Hubbard, RD Health is not a number on a scale. Can you imagine being told by your doctor to become shorter or taller because certain diseases are associated with your height? This may sound ridiculous, but think about the advice given to people with a body mass index of more than 25.9, which is considered overweight. Automatically, they are often told to lose a few pounds regardless of other health status indicators, such as blood lipids or activity levels. On the contrary, slim individuals are routinely considered healthy while further investigation could uncover poor eating habits and little physical activity, which are both major risk factors for developing chronic diseases later in life.

Weight has become considered the root problem of many illnesses today. In many cases however, lifestyle choices are the main problem, with excess body weight being one symptom. Eating well and maintaining your nutritional health will help to keep all of your body’s systems in balance and can reduce many of the risk factors related to chronic diseases. In addition, being physically active and having a positive body image, no matter what your size, will help you achieve balance in all aspects of your health.

ACHIEVING YOUR HEALTHY SIZE Allow yourself to recognize the challenges that come with changing your lifestyle and have patience as you move toward your goals. Sustainable change takes time and may involve a few setbacks. Reward yourself with things that are real treats to your body like your favorite fresh fruits or vegetables or extra time for meditation instead of junk foods that may lead to feelings of tiredness or guilt in the long-run.

ADOPT A NON-DIETING APPROACH

Living a healthier lifestyle is the best approach towards reaching your weight management goals and keeping weight off in the long-term.

14 Healthy Directions February/March 2010

Restricting food intake is not a healthful or sustainable way to live your life. Doing so upsets your natural metabolic rate, limits the nutrients your body receives to perform its daily functions, and creates a negative relationship with food. In addition, people who restrict their intake throughout the day tend to load up on unhealthy snacks in the evening, thus continuing the cycle of guilt. Keep your goals focused on improving your health and feelings of well-being instead of on an unattainable image or weight.

EAT A COMPLETE BREAKFAST Skipping meals, especially breakfast, lowers your metabolic rate and sets a lethargic tone for your whole day. Since our bodies are programmed to protect essential functions, such as, maintaining a heartbeat, eating inconsistently or inadequately triggers the brain to conserve the nutrients and energy it gets. Thus, as our metabolism drops, our body allows only minimal energy to be used for daily activities. A complete breakfast includes a serving of protein, such as egg, cheese or nut butter.

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UNHEALTHY PAIRS Movies, popcorn. Donuts, coffee.

Work late, take-out. What pairings are in your life? Which ones do you consciously choose and which are purely habits? By taking a moment to uncouple these pairings, you can work toward healthier eating.

H.A.L.T. and learn your body’s signals: what are you feeling - hungry, angry, lonely or tired? Many people go straight for high-fat and carbohydraterich snack foods when they are emotional or bored; feelings that have nothing to do with true hunger. Keeping a food and activity diary may help.

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Burning calories and increasing muscle mass increases your metabolism and allows you to eat enough food to get all the nutrients your body needs for functioning at its best.

KEEP GOALS SMART Simple. Measurable. Attainable.

Realistic. Time period. Create a goal statement with these characteristics.

Take it one step at a time. No matter how small the step may seem to you, if you continue moving in a positive direction, you will see positive results.3 Angela Hubbard, RD is a Registered Dietitian and nutrition consultant located in Toronto, Ontario. She practices a clientcentered and evidence-based approach with an emphasis on building healthy and sustainable relationships with food. Visit: positivelynourishing@gmail.com.

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The Immune System Boost of

Super Foods

By Michelle Honda, PhD The immune system is our hero, equipped with a series of defensive mechanisms which provides us with constant surveillance against invaders. Its primary function is to protect the body from bacteria, viruses, infection and the subsequent development of illness and disease. Our immune system and other related systems of the body become depressed through nutrient deficiencies.

Supporting and enhancing the immune system is a vital step to maintain resistance to serious diseases and reducing one’s vulnerability to colds and flu. Fortunately, planet earth has provided us with a huge array of substances to choose from to fortify, nourish and heal ourselves.

FALCARINOL, PROTECTIVE TO PLANTS AND PEOPLE Falcarinol found in carrots is the plants natural pesticide and an antioxidant to consumers. Studies indicate that regular ingestion of falcarinol reduces one’s cancer risk by up to 40%. Dr. Kirsten Brandt head of the research department at Newcastle University explains, “isolated cancer cells grow more slowly when exposed to falcarinol.”

For the maximum amount of falcarinol to remain in carrots, preparation is key. Juicing is highly recommended and during the cooking process, do not slice carrots but cook them whole to retain their anti-cancer properties.

FABULOUS FLAVONOIDS IN BERRIES NEW CHAMPION IN THE MUSHROOM GROVE Native to Brazil, agaricus blazei murrill (ABM) is a medicinal mushroom which now ranks top of the list for its potent immune boosting and disease fighting properties. Studies conducted by Dr. Shoji Shibata at Tokyo University, where reishi and shiitake - other well known cancer fighting mushrooms were compared to agaricus blazei murrill, demonstrating that the ABM mushroom to have the highest concentration of beta-glucan of any mushroom. Betaglucans are the most potent immune enhancing substances yet discovered.

SULFORAPHANE IN CRUCIFEROUS VEGETABLES A sulphur compound, sulforaphane is an all-star among antioxidants, generously available in broccoli, Brussels sprouts, cauliflower, cabbage and related vegetables. It is a powerful anticarcinogen demonstrating strong potential in cancer prevention, delay and as a reversal agent of preneoplastic lesions (preceding the formation of a tumour). According to a study from the Imperial College of London, sulforaphane boosts the activity of a natural protein that protects the arteries against inflammation which leads to heart disease and has the ability to lower cholesterol (Zakkar M et al.

Arteriosclerosis Thrombosis and Vascular Biology 2009).

16 Healthy Directions February/March 2010

It is hard to beat the phytochemical and antioxidant power of berries. Along with their abundant antioxidant quality, they offer tens of thousands of phytochemicals that readily boost and defend our bodies. Berries are high in key nutrients that build a healthy immune system. These powerhouses of nutrition also scavenge free radicals from our tissues protecting us from aging and many chronic diseases such as cancer.

EXOTIC BERRIES ARE UNIQUE Berries native to the Amazon and other far away regions of the world offer unique qualities unavailable to the Northern hemisphere.

Berries like the acai, aronia, wolfberry and goji have a greater abundance of antioxidants along with a much more complete nutritional profile encompassing amino acids, essential fatty acids, minerals/vitamins, and a wider array of phytochemicals.

BETA-CAROTENE Beta-carotene is synonymous with carrots and other sources like pumpkin, sweet potato, apricot, sweet peppers and greens. Betacarotene is an antioxidant and a pre-cursor used to make vitamin A. This potent compound is well recognized for enhancing many immune system processes and duly noted to help reduce a wide range of cancers.

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GLUTAMINE GUARDS THE BODY

LYCOPENE

The amino acid glutamine plays an essential role being the first line of defense in our intestines and the body as a whole.

Deficiencies occur following a trauma, major illness, poor diet and even excessive exercise. When deficient, glutamine is implicated in immune dysfunction.

Among other processes, glutamine serves as an energy source for rapidly dividing cells, such as immune cells following a bacteria invasion or other immune threat. Glutamine is abundant in high protein foods, such as, meat and two high vegetable sources are uncooked cabbage and beets.

Commonly associated with tomatoes, lycopene is another antioxidant known for attacking free radicals and fighting several forms of cancer. Studies indicate that some form of oil may benefit the absorption of lycopene.

ALLIUM (DIALYL SULTIDES) Garlic contains immune enhancing allium. This compound appears to increase the activity of immune cells that fight cancer and indirectly assist in the break down of cancer causing substances.

VITAMIN C IS VIGILANT VITAMIN A IS A MAJOR PLAYER – RETINYL ACETATE Vitamin A is a key player in the task of maintaining a healthy immune status in individuals, as well as, plays a major role in brain development, cellular growth, skin health, nervous system and digestive functioning, It is important to note that the body needs adequate protein, vitamin E and zinc in order to fully metabolize and utilize vitamin A in this form.

ZINC HAS ZEAL Zinc is the second most important element in our bodies performing a hundred or more functions. This crucial trace mineral is a necessary component of our immune response and healing processes.

Vitamin C reaches every cell of the body and plays a significant role in fighting infection by stimulating immune response (production of white blood cells) against the onslaught of disease causing invaders. Vitamin C is widely available in many fruits and vegetables.

Natural ingredients have demonstrated the ability to support our immune system and overall health. The following have also gained notary for stimulating the corner stone of our health. For example: reishi, maitake and shiitake mushrooms, vitamins such as E, B6, 12, D3, K, alpha lipoic acid, acidophilus, grape seed extract, quercetin, resveratrol, N-acetyl-cysteine, turmeric, folic acid and more.3 Michelle Honda PhD is a holistic doctor practicing at Renew You Holistic Health located in Ancaster Meadowlands. Visit her website at: www.renewyou.ca and www.michellehonda.com Call: (905) 304-0111

puB healty direction fev 09_pub healty fev 09 10-01-13 13:43 Page1

Discover Intestinal Joy

By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology Many common lifestyle factors contribute to constipation. Here are some simple tips for prevention. Drink more: 1 to 2 litres per day of water, fruit juice, herbal teas formulated to help regulate bowel movements, or soup as desired without abusing coffee. Eat more fiber: opt for whole grains (rice, pasta, brown bread ...) rather than refined grains (white bread...). Fiber acts like a natural broom to sweep out your intestines.

Discover whorled mallow mucilage in herbal tea: it facilitates bowel movements. In association with licorice and cat’s claw, it acts as a laxative while cleaning the intestinal tract. Increase beneficial bacteria in the colon: when intestinal microflora is invaded by pathogenic bacteria or reduced due to prolonged antibiotic use, it is very important to take beneficial bacteria. Probiotics restore the integrity of the intestinal microflora and take on a protective role.

Some herbal teas offer superior level dual-action nutritional health benefits - helping to relieve the discomfort associated with occasional constipation, gas and bloating, while promoting gastrointestinal health and regularity.3 Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific manager in research and development of natural health products. She currently works at Virage Santé in Québec and offers her expertise in probiotics by providing training for customers. For more information: www.viragesante.com or call (1-800-463-0944).

Easy Lax and Ofibid They offer superior level dual-action nutritional health benefits-helping to relieve the discomfort associated with occasional constipation, gas and bloating, while promoting gastrointestinal health and regularity.

Your Healthy Combination!

1 800 463 0944 www.viragesante.com Healthy Directions February/March 2010 17

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HDec-Ja

BROCCOLI for Beauty

“C

DNA Restore & Protect Lotion • Physically protects against U.V. radiation (not a sunscreen) • Repairs U.V. damage • Hyperpigmentation reduction and elimination • Stretch marks • Acne DNA Restore Ointment • Hyperpigmentation • Moles • Skin lesions and abnormalities • Sore joints • Rapid healing of cuts, scrapes, burns, insect bites • Psoriasis • Stretch marks • Eczema • Skin Tags BroccoGen 10 • DNA support & protection • Cardiovascular (Arteriosclerosis) • Prevents macular eye degeneration • Type II Diabetes • Total body detox • Restores skin integrity • Hormone balancing (for men and women) • Immune system support • Effective at treating Helicobacter Pylori

Newco Enterprises Inc. Phone: 403-295-9568 Calgary, Alberta

Toll Free: 800-726-4155 newcoteatree@telus.net www.organicteatreeoil.com Available in health food stores across Canada.

Marty Newcomen, CEO/President

BROCCOLI-BASED PHYTO-NUTRIENT AND ANTIOXIDANT SULFORAPHANE HAS MANY AMAZING SKIN-CARE APPLICATIONS FOR MOLES, LESIONS, HYPERPIGMENTATION AND MORE.

By Marty Newcomen We know nutrient rich broccoli is good for our health, but did you know hyperpigmentation, moles, lesions, and skin abnormalities can all be helped by broccoli-based phyto-nutrient, sulforaphane?

This amazing phyto-nutrient is classified as an indirect antioxidant due to the fact the phase-two enzyme activity stimulates continuous long lasting antioxidant reactions in the body, even after the sulforaphane is no longer present. Sulforaphane is both a detoxifying enzyme and is also anti-inflammatory.

CRUCIFEROUS CRUNCH KICK STARTS BETTER SKIN Cruciferous vegetables unleash the powerful healing phytonutrient – sulforaphane. Within broccoli, the seed and the sprout there is a compound called glucoraphanin. When you chew the broccoli an enzyme called myrosianase is activated which converts the glucoraphanin into sulforaphane. Unfortunately, due to industrialization, seven out of eight varieties of broccoli do not contain any glucoraphanin! Sulforaphane induces phase two enzymes and also creates protective proteins that last for 72 hours. It also has a cumulative dosing effect. If you were to take two capsules internally or put the lotion or ointment on twice daily then by the end of the 72 hours, you will have six times the dosage level activity.

This incredible phyto-nutrient has been used for skin care to aid moles going black and falling off, hyper-pigmentation, skin lesions and abnormalities, acne, stretch marks, eczema and psoriasis.

Sulforaphane also physically protects and restores the skin from UV radiation damage, but is not a sunscreen. Sulforaphane has also been shown to reduce wrinkles. There are now 1600 clinical publications on sulforaphane around the world to date, many are peer reviewed.3 Courtesy of Newco. For more information about sulforaphane visit: www.organicteatreeoil.com

18 Healthy Directions February/March 2010

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ECO LIVING

Time for a Change Cloth Gives Babies a Reason to Smile!

Home-Made Laundry Soap for Pennies

By Laurie Diwakar and Lauren Walker

For all washing machines. Makes 10 Gallons.

Top Load Machine - 5/8 cup per load (Approx. 180 loads) Front Load Machines - 1/4 cup per load (Approx. 640 loads)

INGREDIENTS When it comes to diapers, there are endless health and environmental reasons to switch from disposables to reusable cloth.

Cloth diapers are better for your baby’s skin because they are breathable, free of chemicals, and gentle on sensitive body parts.

Using cloth diapers instead of disposables also reduces the occurrence of irritating and painful diaper rash. The choice to use cloth diapers can also make a massive impact on the environment.

Plus, there are immediate cash savings for you.

DISPELLING THE MYTHS OF DISPOSABLES Most parents choose to use disposables for their perceived “ease of use,” with no idea what they are actually putting on their baby’s bottom. Disposable diapers contain many ingredients that big corporations try to keep the consumer from knowing about. Some of them include: petrolatum, stearyl alcohol, cellulose tissue, elastic, gel and perfume. “Green disposables” are often made without 20 Healthy Directions February/March 2010

1 Litre - hot tap water 1 soap bar 250ml - washing soda - sodium carbonate 125ml - borax

DIRECTIONS Grate Soap and add to the pot of hot tap water. Stir frequently over medium-low heat until soap dissolves. Fill a 5 gallon bucket half full with hot tap water. Add melted soap, washing soda and Borax. Stir well, until all powder is dissolved.

Fill bucket to top with hot water. Stir, cover and let sit overnight to thicken. Stir and fill a used, clean, bottle half full with soap and then fill the rest of way with water. Shake before each use (will gel). Optional: Add 10-15 drops of essential oil per 2 gallons. Add once soap has cooled. Ideas: lavender, lemon, tangerine, tea tree oil.

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chlorine, fragrances, or latex, but most have sodium polyacrylate (SAP)(1), an absorbent gel that’s a chemical (www.Chemistry.about.com). SAP was banned from tampons because of its link to toxic shock syndrome but studies have not been done on SAPs effect on babies. Also, both “green” and regular disposable diapers contain polyolefin (plastic) film. “Green diapers” inserts claim to be compostable, but they are not biodegradable, nor are they natural with their chemical SAP. SAP gels claim to be non-toxic. However, these cross-linked polyacrylate polymers are linked to an increase in childhood asthma, a decrease in sperm count and increase in scrotal temperature among boys and may cause problems later in life. In one study, they found that on average, the in-plastic temperatures were approximately 1.8°F higher than in cloth. The babies in cloth had cooler recorded temperatures (www.Drspock.com). Other scientific studies have linked disposable diapers and their toxic substances to the increase of asthma in today’s society. Laboratory rats exposed to disposable diapers straight out of the package have suffered increased eye, nose and throat irritation, as well as bronchial constriction similar to that of an asthma attack (Rosalind C. Anderson, Acute Respiratory Effects of Diaper Emissions, Archives of Environmental Health, 54, October 1999).

DISPOSA-NOT? Disposable diapers are not really disposable at all. This information, from the Real Diaper Association shows the impact disposables has on our landfills (www.realdiaperassociation.org). Currently, 27.4 billion disposable diapers are estimated to be consumed every year in North America of which, over 92% end up in the landfill. Against manufacturers advice, less than 0.5% of fecal waste is disposed of properly in the toilet/sewage system before the diaper is discarded. It is estimated to take 500 years for a disposable diaper to decompose. This is long after your great, great, great grandchildren will be gone. Disposable diapers are the third largest single item in landfills. In a house with one child in diapers, disposables make up 50% of household waste. Disposables are also expensive; you can expect to pay $2,500-$4000 for disposables from birth through potty training.

R-EVOLUTION OF CLOTH Cloth diapering has come a long way from your mother’s days of pricked fingers and artful folding. Velcro or snap closings have done away with pins, making some cloth diapers as easy to change as disposable diapers. Modern choices are simply to fasten and don’t require any folding. These come in a variety of sizes and fabrics and are not only functional, but durable.

Some think that it’s a lot of extra laundry or work to use cloth diapers, but what is another one or two washes a week? This is less work than earning the money to buy disposables. Cloth is better for your baby and the environment. Plus, cloth diapers can save you thousands of dollars, especially when you use them on more than one baby. Because they actually feel wet, babies tend to potty train earlier in cloth diapers; another bonus! There are so many pros to cloth diapering, cloth really should be the first choice. Your baby’s bottom will be in diapers 24 hours a day for the first 2-4 years of life. Choosing cloth or disposables for your baby is a big decision, but it shouldn’t be a hard one.3 Laurie Diwakar, BA 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 you, 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

References: 1) Chemistry.about.com/b/2007/02/06/how-diapers-work-why-they-leak 2) Drspock.com/article 3) Realdiaperassociation.org/diaperfacts.php 4) These findings appear in a scientific report concluded by Dr. Rosalind C. Anderson of Anderson Laboratories, Inc. in Vermont.*Acute Respiratory Effects of Diaper Emissions, Archives of Environmental Health, 54, October 1999

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NATURAL BEAUTY

Endurance Exercise for

Heart Health

By Lowell Greib, MSc, ND, CISSN An investment in your health may be as simple as participating in regular physical activity and may lead to not only longer life, but a reduced risk in a variety of chronic diseases!

Recent data released from Statistics Canada suggest that health markers such as BMI, waist circumference and physical activity rates have deteriorated dramatically over the last 25 years for most age groups. These indicators have obvious health repercussions. It is estimated that upward of 45% of high blood pressure cases and 23% of coronary artery disease cases could be eliminated by maintenance of healthy weights.

Endurance exercise is one of the best ways to improve body composition. It has a variety of biochemical effects including increasing aerobic and anaerobic capacity, increasing metabolism, improving hemoglobin levels, improving blood return to the heart, improving endurance, not to mention indirect effects on strength and flexibility.

Current guidelines from the Public Health Agency of Canada suggest everyone should participate in endurance exercise 4-7 days per week (not to mention strength and flexibility activities as well) and accumulate a minimum of 250 minutes over this period. This includes any activity that increases the heart rate for a period of time and can even be done in bouts as short as 10 minutes.

Now that you have defined what you may need to do, the next question is “at what pace?” This question does not have a one size fits all answer. In fact, every individual has a certain aerobic capacity and threshold.

Use the Borg Rating of Perceived Exertion. Generally you should complete endurance exercise with an exertion of “somewhat hard”. In essence, this is an intensity that will have you feeling like you are breathing rapidly, but can still have a conversation with those who are around you.

One of the struggles of exercise is maintaining consistency with your regimen. There are many tricks to making physical activity a habit and part of your healthy lifestyle.

FIND A BUDDY Exercise should be a social outing as well!

By committing to a friend or family member, you will both be building success. It may be as simple as checking in with each other or could include workouts together.

MAKE EXERCISE YOUR PRIORITY By making exercise an important part of your life, you will not only develop the habit, but make it part of your identity.

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LOG YOUR ACTIVITY We tend to write down the things that are important to us. From an exercise perspective, it could be how much time you exercise each day, how many steps you walk, how far you run or cycle, what you weigh, etc.3 Lowell Greib, ND offers his expertise in sport medicine, injury prevention, and performance athletic nutrition in private clinics in Huntsville and Orillia, Ontario, Canada. Greib can be followed on Twitter @sportmeddoc. Contact at: askthedoc@mahiganmedicine.com or toll-free at 1-877-624-4633. Visit: www. mahiganmedicine.com.

Bothered By Age Spots?

By Alyssa C. Rolnick, RD, MHSc As we age, dark spots (or age spots) are a common occurrence. Medically termed hyper-pigmentation, these spots are caused by the body’s over production of melanin (the skin pigment). So how does this happen you ask? It’s the build up of sun exposure over time, this main contributor, causing the enzyme tyrosinase to over produce leading to too much skin pigment, malanin.

Overtime, hyperpigmentation can be reversed with natural ingredients that either block the production of melanin and/or absorb darkening UV rays.

REVERSING THE PROCESS Hydroquinone (HQ) and Kojic Acid based products are available in most pharmacies, but may not be ideal for you.

Hydroquinone, the most popular tyrosinase inhibitor, has been banned in Japan, the European Union, and Australia due to skin irritation and non-human evidence of carcinogenic properties. In North America many HQ products are still available. Kojic Acid, is an alternative to hydroquinone. However, regular exposure increases skin sensitivity, suggesting an increase risk of allergic contact dermatitis.

As health conscious shoppers are looking for natural alternatives to hydroquinone and kojic acid, there are some natural ingredients to consider.

Niacinamide, a unique form of Vitamin B3 is an effective skin lightening compound and is also good for dry,

flaking, aging skin. Licorice extract absorbs UVA and UVB rays. It also is a de-pigmenting agent by inhibiting the production of melanin. Aloe has subtle skin lightening properties, from absorption of UV light and moisturizes ageing skin. Vitamin E has anti-oxidant properties that help protect and rejuvenate aging skin. Vitamin A or retinyl palmitate has exfoliator properties to help expose new skin. Seek creams that combine these natural ingredients to help make skin look visibly younger. These skin brightening formulas help remove dead skin cells, reduce the appearance of age/dark sports and moisturize aging skin.

TREATMENT EXPECTATION Results will vary depending on how dark the spots are, which areas of the skin are affected, how much time you’ve previously spent in the sun and how consistently you follow treatment. It's also important to protect your skin against new age spots and prolong the result of treatment by wearing sunscreen on all exposed areas of the body every day.3 For more information about natural formulas visit: www.darkspotcream.com or call 1-(888) 873-0929. Pharmacist developed Zax’s Original Darkspot Cream is available at leading Natural Health Stores, such as, the Big Carrot and can be ordered to stores through Axel Kraft (800) 667-7864.

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Tips for Losing Weight

By Rahima Hirji, ND Being overweight is one of the many factors that contribute to heart disease. By maintaining a healthy weight, you not only reduce your risk of heart disease, but also of many other diseases including diabetes, arthritis and cancer. Losing weight can be easy, if you set reasonable expectations and follow some simple advice.

DRINK MORE WATER We’ve heard this over and over and yet, many people do not get enough. But how much is enough? Ideally, people should aim to drink half of their body weight in ounces.This means that a 140lb woman should be drinking 70 ounces, or about 9 glasses of water, daily. Water not only keeps you hydrated and feeling good, it also helps to curb your appetite. Often, people mistake thirst for hunger, so by ensuring adequate hydration, you will make sure you don’t take in unnecessary calories.

DON’T STOP EATING TO LOSE WEIGHT This can backfire leaving you hungry and craving foods that will further sabotage your efforts. Instead, focus on eating every three hours. Choose whole grains, lean meats, fruits, vegetables, some dairy and raw nuts. Also, try to include a source of protein with every meal. These foods, and protein in particular, have lower glycemic indices. This means that they will help to keep your blood sugar steady. By eating these foods every three hours, you will feel satisfied all day and avoid the blood sugar dips that leave you craving sweets.

GET MOVING! Exercise can help you feel better and increase your metabolism.

This will help you burn more calories and lose weight. Most people focus on doing cardiovascular exercise when trying to lose weight

Therapeutic Nutrition for Heart Disease

By Gerry Bohemier World-renowned biochemist Linus Pauling, PhD (1901 to 1994), two-time Nobel Prize Laureate and recipient of over 40 honorary degrees, is regarded by many of his peers as one of the world’s greatest scientific minds of the 20th century. After decades of scientific and clinical research, he believed getting control of cardiovascular disease, heart attacks and strokes could be best achieved through therapeutic nutritional therapy.

KEY ESSENTIAL NUTRIENTS Pauling found when taken therapeutically, these nutrients can help stop and reverse the majority of cases of cardiovascular disease: vitamin C, amino acids (parts of protein) called l-lysine and l-proline, vitamins A, B12, D and E, minerals including magnesium and selenium, the antioxidant Co-Q10 and omega-3 essential fats.

24 Healthy Directions February/March 2010

Following other scientists’ discoveries from the 1980s, Pauling reconfirmed plaque in the arteries is laid down as temporary repair material for damaged blood vessels. This sticky cholesterol plaque, which the body uses to seal up the cracks and fissures, is a “special” kind of cholesterol made in our livers and not the cholesterol we ingest from fatty foods. LP(a) cholesterol plaque is produced as a necessary emergency “secondary response tissue” to deal with the damaged blood vessels. This happens only when the body is malnourished. He found the most important healing tissue for blood vessels is collagen. Collagen needs high levels of vitamin C and amino acids, such as, lysine and proline to be properly and adequately made.

There is hope for those who suffer with this chronic degenerative disease. The results of using the Pauling protocol are predictable and measurable. Start by getting a full blood profile

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but it is important to make sure you that you incorporate some weight training into your regimen as well. Although both cardiovascular exercise and weight training will burn calories, weight training helps you build muscle as well. This is important since, pound for pound, muscle burns more calories than fat, making your body better able to lose weight and keep it off.

Sleep Deeper.

Awake Refreshed.

GIVE YOURSELF A TREAT This means that you can indulge in a little something so that you are not feeling deprived: a slice of pizza, a small hamburger or a little sweet treat. Deprivation can lead to weight loss failure.

Just be careful to monitor portion sizes and to make sure that the indulgence doesn’t lead to a full blown binge. Having something to look forward to once a week can help you stay motivated and keep the weight coming off.

CONSIDER OMEGA-3 Lastly, consider an omega-3 supplement. Omega-3 fats have been shown to facilitate fat loss and increase metabolism. It is not a magic bullet, but combined with proper nutrition and exercise, it can expedite weight loss by helping stabilize blood sugar and lowering insulin secretion. Excess insulin increases fat storage and decreases the body’s use of fat as fuel. Although there are food sources of omega-3 fats like salmon and walnuts, most people don’t get enough of these foods in their diets. Consider a good quality supplement to further support your weight loss efforts.3 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 womens’ health, infertility and autoimmune diseases. Check out: www. targettherapeutics.com or call 519-593-2354.

Improves quality of sleep Promotes longer deep sleep Decreases sleep onset time Made of FRESH and ORGANIC test for heart disease risk factors. Then, adopt a healthier diet and a regular exercise routine and consider taking a supplement with the key therapeutic nutrients. Lifestyle changes and therapeutic nutrition can help put you on track for a lifetime free of heart disease. Once you start, check regularly with your doctor to determine the reduced need for your prescription drugs.3 Gerry Bohemier is a retired chiropractor who devotes his professional time to writing and lecturing on nutritional protocols for heart and other health issues. This year he will be lecturing in major cities across Canada. Contact by e-mail: drgerryb@gmail.com. Journal references on request. For product information visit: innotechnutrition.com.

Valerian & Hops

NEW! 100% Natural No potential for dependency

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Healthy Directions February/March 2010 25

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Herbal Detox

Reduce pesticides and chemical exposure.

Try to cut down on commercially grown meat.

Increase fruits and vegetables, preferably organic ones â&#x20AC;&#x201C; high in fiber.

Increase cruciferous & dark green leafy vegetables, fruits, legumes, and whole grains.

Consider eating carrots and grapes, which are sources of antioxidants.

Eat pineapple and papaya since they contain digestive aids to help break down foods.

Drink more water and herbal teas â&#x20AC;&#x201C; helps keep the bowels moist.

Stop taking nicotine, coffee, saturated fats, alcohol and sugar.

Exercise at least 20-30 minutes daily.

Begin gradually with 1-3 day detoxify program and work up to a week.

Other detoxifying programs to consider include: acupuncture, saunas and homeopathy.

Get plenty of fresh air.

Decrease stress by: getting massages, doing yoga or tai-chi, seeking counselling, laughter and hydrotherapy.

By Elvis Ali, BSc, ND, DiplAc In the field of preventative medicine, detoxification programs have become very popular. Detoxification, or detox for short is defined as the reduction of the toxic properties of a substance. The goal is to attain proper functioning and optimum health by detoxifying the body of toxins and harmful chemicals.

Indigestion which is also known as dyspepsia can result in abdominal discomfort or a burning sensation in your upper abdomen. If one cannot digest foods properly it may lead to decreased absorption of essential nutrients and this may lead to signs of tiredness and becoming fatigued. Some reasons for indigestion include eating too much or too fast, high-fat foods, eating when stressed, smoking, excess alcohol intake and taking some medicines. Over time they all contribute to indigestion and can make it worse.

BODY DETOX Consuming a diet low in water intake and inadequate fiber may lead to a sluggish intestinal tract and constipation. Therefore, to prevent complications one can consider a program which is supervised to help to detoxify your body. Examples include: water and juice fasting, herbal supplements, as well as, a diet detox which can be done after one indulges in a period of over-eating or the consumption of nonnutritious and processed foods. A vegetarian

diet may be effective in cleansing the body. This diet contains no animal fat, less processed foods and more fruits and vegetables which aids digestion and help cleanse the digestive tract because of their high-fiber content.

HERBAL REMEDIES Herbal remedies can also be considered to help detoxify the body and internal organs.

Milk thistle has been used historically to treat liver disorders and in detoxification and cleansing protocols. Traditionally, it has also been used to protect the liver and help relieve digestive disturbances/dyspepsia.

In cases of sluggish bowels, aloe vera can be considered to help in the short relief of occasional constipation. Aloe is commonly used today as a herbal remedy to promote bowel movements. In herbal combinations, aloe vera can also be used with other herbal remedies in detoxifying for maximum benefits.

Burdock is consumed as a food in Asia. It has been traditionally used as a diuretic in herbal medicine as well as helping to remove accumulated waste via the kidneys, skin and mucus membranes.

Both fennel and artichoke have been used traditionally to help relieve digestive disturbances, including bloating and gas.

As with most detoxification diets and other types of fasting, it can be very difficult to

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maintain for extended periods of time. Therefore, using other herbs in conjunction to a herbal combination is recommended. Green tea is an excellent example since it is a source of antioxidants for the maintenance of good health and is ideal for use with any program of reduced intake of dietary calories in weight management.

We are what we eat and also what we absorb, therefore taking digestive enzymes and probiotics is suggested in any detoxification program. They also provide “friendly bacteria” which forms part of a natural healthy gut flora.

If you have never attempted any detoxification programs it is important to check with family practitioner before you begin.

Detoxification should not be done if you are pregnant, breastfeeding or suffer from heart problems, diabetes or chronic conditions. Remember there are numerous methods to detox your body and some may require lifestyle, as well as, dietary changes.

Therefore, it is best to choose methods that you can follow which is safe and done with medical supervision. Besides taking herbal supplements and starting any detox diets make sure to include digestive enzymes and probiotics. They help with digestion and maintain a healthy intestinal flora which aids in complete digestion and assimilation of nutrients.3 Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor in Toronto.

References 1) Dorland’s Medical Dictionary. Detoxification. (Internet) (Cited on Jan. 5th, 2010) Available at: www.mercksource.com 2) Medline Plus. Indigestion. (Internet) (Cited on Jan. 5. 2010) Available at: www.nlm.nih.gov/medlineplus/indigestion.html 3) Medline Plus. Fiber. (Internet) (Cited on Jan. 5, 2010) Availabe at: www.nlm.nih.gov/medlineplus/ency/article/002470.htm 4) Greenlee H, Abascal K, Yarnell E, Ladas E. Clinical applications of Silybum marianum in oncology. (Integr Cancer Ther.) 2007 Jun;6(2):158-65.

5) NHPD Monograph. Milk thistle. (Internet) (Cited on Dec. 17th, 2009) Available at: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications 6) NHPD Monograph. Aloe vera. ( Internet) (Cited on Dec. 16, 2009) Available at: http://webprod.hc-sc.gc.ca 7) NHPD Monograph. Burdock. (Internet) (Cited on Dec. 17th, 2009) Available at: http://webprod.hc-sc.gc.ca/nhpid-bdipsn NHPD Monograph. Fennel. (Internet) (Cited on Dec. 17th, 2009) Available 8) at: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod NHPD Monograph. Artichoke (Internet) (Cited on Dec. 17th, 2009) Available 9) at http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=87&lang=eng 10) NHPD Monograph. Green tea. (Internet) (Cited on Dec. 17th, 2009) Available at: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph 11) NHPD Monograph. Probiotics. (Internet) (Cited on Dec. 17th, 2009) Available at: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph

Beneficial for: Diabetes, High blood cholesterol, High-blood pressure, Obesity, Cold, Ischemia.

Therapeutic compounds: GABA, Phytosterol, DNJ, Prenylated flavonoids.

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ALMOND LOVER’S HEALTHY DINING ARE YOU A FLEXITARIAN? A “flexitarian” is someone who eats meat occasionally, but enjoys meatless meals most of the time.

This meal is perfect for the flexitarian in you. It is loaded with good nutrition, including plenty of veggies, whole grain pasta, and almonds, which provide a great source of fibre, vitamin E, calcium, and iron.

Recipes courtesy of Canadian dietitian and bestselling author Liz Pearson and the Almond Board of California.

ASPARAGUS, GRAPE TOMATOES, PORTOBELLO MUSHROOMS & SLICED ALMONDS WITH WHOLE WHEAT ROTINI INGREDIENTS 1 box (375g or 5 cups) whole wheat uncooked rotini pasta 2 cups (500 mL) grape tomatoes cut into halves 1⁄2 cup (125 mL) fresh basil, chopped 6 tablespoons (75 mL) extra virgin olive oil 1 medium onion, diced 2 cups (500 mL) 3 large Portobello mushrooms, chopped 3 to 3 1⁄2 cups (750-875 mL) 1 bunch of asparagus, chopped 1 cup (250 mL) sliced almonds 4 cloves garlic crushed 1 tablespoon (15 mL) ginger, minced 1⁄2 teaspoon (2 mL) pepper 1⁄4 teaspoon (1 mL) crushed red pepper 1⁄2 teaspoon (2 mL) salt (optional) Parmesan cheese to sprinkle

DIRECTIONS Bring large pot of water to a boil for cooking the pasta.

While waiting for the water to boil, halve grape tomatoes and

chop basil. Mix together in a small bowl adding two tablespoons (25 mL) of extra virgin olive oil. Set aside. Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces (2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush garlic and mince ginger.

Add Rotini to boiling water. Follow package directions for doneness. Most whole wheat rotini requires about 12 to 13 minutes of cooking time. While the pasta is cooking, in another saucepan sauté onions in 1⁄4 cup (50 mL) of extra virgin olive oil for one to two minutes at medium heat.

Add the mushrooms, asparagus, almonds, pepper and crushed red pepper to the saucepan. Sauté for about six minutes or until the asparagus is tender yet crisp. Add garlic and ginger to saucepan and sauté for another one to two minutes. Be careful not to let the garlic burn. When the pasta is cooked, drain the water and add pasta back into the large pot. Add bowl containing grape tomatoes mixture along with the sautéed vegetables and almonds. Mix all ingredients together gently. Serve topped with parmesan cheese.

28 Healthy Directions February/March 2010

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ALMOND LOVER’S HEALTHY DINING

Almonds promote a healthy cholesterol level!

SPINACH SALAD WITH BLUEBERRIES, FETA CHEESE, SLIVERED ALMONDS & BERRY MINT DRESSING This salad is fresh, delicious and absolutely loaded with good nutrition. The spinach is loaded with carotnoids like beta-carotene, and a large supply of antioxidant-rich plant compounds. Almonds, one of the most nutrition- rich nuts, are especially high in calcium magnesium, potassium and vitamin E, while the blueberries and dressing provide an exceptional boost of antioxidants.

INGREDIENTS 8 cups (2 L) of spinach 1 cup (250 mL) of blueberries 1⁄2 cup (125 mL) slivered almonds (toasted, optional) 1⁄2 cup (125 mL) light, crumbled feta cheese

DRESSING 3 tablespoons (45 mL) extra virgin, olive oil 3 tablespoons (45 mL) Ribena (concentrated blackcurrant nectar) 1 tablespoon + 1 teaspoon (20 mL) fresh, lemon juice 2 tablespoons (30 mL) fresh mint, chopped 1⁄4 teaspoon (1 mL) freshly cracked pepper

DIRECTIONS In a small bowl whisk together the salad dressing ingredients: olive oil, Ribena, lemon juice, fresh mint and pepper.

Toasting the almonds is optional, but it does intensify their flavour. To toast, place the almonds in an ungreased saucepan over medium heat. Stir them often, so they don’t burn. They are done when golden brown. This should take about 5 minutes.

Place the spinach, blueberries, almonds and feta cheese in a large bowl. Gently toss salad with the dressing and serve.

MAPLE CINNAMON ROASTED ALMONDS INGREDIENTS 2 cups (500 mL) whole almonds 1⁄4 cup (60 mL) maple syrup 2 teaspoons (10 mL) canola oil 2 teaspoons (10 mL) vanilla 1 tablespoon (15 mL) cinnamon

DIRECTIONS Roast the almonds on a large square baking sheet at 350°F (180°C) for 15 minutes. Take the almonds out of the oven.

In a saucepan, mix together the maple syrup, canola oil, vanilla

and cinnamon. Heat at medium just until the mixture starts to boil. Add the roasted almonds to the saucepan. Toss until the almonds are evenly glazed and covered with the syrup mixture. Cover the baking sheet with parchment paper. Spray with vegetable oil. Spread the maple almond mixture onto the parchment paper and let cool.

Enjoy the same day or store in an airtight container in the refrigerator to enjoy throughout the week.

Healthy Directions February/March 2010 29

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STIR-UP PASSION FOOD

Questions ou problèmes, contactez-nous dans les plus brefs délai s: 514. 284. 2505

VEGETARIAN CHEESE AND TOFU STIR-FRY

Publication Parution

INGREDIENTS

15 ml (1 tbsp) of vegetable oil 500 ml (2 cups) of your choice of fresh vegetables (peas, bean sprouts, cherry tomatoes, broccoli, caulifl ower, etc.), cut into thin strips or small fl orets 125 ml (1/2 cup) of tofu, cubed 15 ml (1 tbsp) of ginger, fi nely chopped Juice of 1 lemon 60 ml (1/4 cup) of unsalted peanuts, crushed 125 ml (1/2 cup) of 4% herbs & spices cheese, cut into small cubes (Allégro recommended) Salt and pepper to taste

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KAMI KAM-633 09-11-09

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Ann Enzymes 2,25” X 9,75” 4 process

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DIRECTIONS

www.kamicanada.ca 30 Healthy Directions February/March 2010

1

In a wok, heat the oil over high heat.

Add the vegetables and the tofu, and sauté for 3 minutes, stirring constantly. Reduce

Version

Distributed in Ontario by CLM Health 905-828-8004

heat to medium. Add the ginger and the lemon juice. Continue cooking for 1 minute, and then add the peanuts and the 4% herbs & spices cheese. Season lightly with salt and pepper. Continue stir-frying for 30 seconds. Serve immediately.

Serving suggestion: Serve over jasmine rice garnished with coriander leaves.

Nutri-note: This recipe combines the heart health benefi ts of soy protein and peanuts with the tasty herbs and spices of Allégro cheese. It cooks in less than 5 minutes and tastes superb the next day for lunch too!

This recipe is courtesy of Allégro cheese, made

by Agropur. The firm and soft probiotic cheeses are low in fat and packed with protein and calcium. Lactose free varieties. For more healthy Allégro cheese recipes please visit: www.myallegro.ca.

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SOFT RIPENED CHEESE WITH APPLES, HONEY, AND NUTS INGREDIENTS 2 small wheels of Probio 7% Soft Ripened cheese (100 g each) (Allégro recommended) 15 ml (1 tbsp) of honey Juice of 1 lemon 2 Granny Smith or Gala apples 125 ml (1/2 cup) of walnuts or other type of nuts

DIRECTIONS Using a cookie cutter half the diameter of the cheese, cut out the centre of the cheese and cut this piece into small cubes.

In a bowl, mix together the honey and lemon juice. Using a basting brush, generously daub the rings of cheese with this mixture.

Wrap the rings in plastic wrap and refrigerate for 2 hours. Julienne the apples and add them to the remaining honey-lemon mixture. Add the nuts and the cubes of cheese; mix gently. Stuff the centres of the marinated cheese rings with this preparation.

Serving suggestion: Serve with warm toasted bread and fruit chutney.

Nutri-note: This is the perfect finale to a dinner for two. The sweet taste of honey combined with apples and cheese is light and refreshing. Of all nuts, walnuts are richest in heart healthy omega-3 fats.

This recipe is courtesy of Allégro cheese, made by Agropur. For more healthy Allégro cheese recipes please visit: www.myallegro.ca

Healthy Directions February/March 2010 31

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FIT FOR LIFE

Prenatal Exercises Before starting an exercise program while pregnant, ask your health-care provider to assess your overall health, obstetrical history, and medical risks. With the help of your health-care providers, you can develop an exercise routine for all three trimesters that best suits you.

Consider exercising at a fitness center, where you will be matched with the best equipment. If you do not feel confident

1

in doing these exercises at home, don’t. Go to the gym and ask for a coach. In the exercises demonstrated here, a coach has helped with positioning and spotting to prevent injury.

Excerpted with permission from “Canada’s Pregnancy Care Book”

by Michèle Farrugia, MD, FRCS(C), Jacqueline Thomas, MD, FRCS(C), and Paul Bernstein, MD, FRCS(C), (Robert Rose Inc, 2009).

Pelvic Rocking

(front to back) seated on a stability ball Used during the first trimester for flexibility and as a stretching exercise. Reps: 10 / Duration: 6 sec

Instructions for One Repetition

n Sit up straight on a stability ball. Have both feet flat on the floor with your hands on your hips in front of you. n To a slow count of 3, tilt your pelvis forward, bringing your tailbone up and arching your lower back. n To a slow count of 3, tilt your pelvis back, flattening your lower back. n Repeat this rocking motion in a continuous manner.

Benefits Makes the pelvis and lower back act in conjunction. Warms up the lower back, stimulating blood flow to the area.

Relieves lower-back stress caused by prolonged standing or sitting.

2

Side Stretch

(seated on a ball) Used during second trimester for flexibility and as a stretching exercise.

Reps: right/left / Duration: 30 sec

Instructions for One Repetition

n Sit up straight on the stability ball with your pelvis tilted slightly back and your feet flat on the floor. n Stretch your left arm overhead and 32 Healthy Directions February/March 2010

then slowly stretch sideways, reaching to the right. Do not lean forward. n Flex your hand to enhance the stretch. Hold for 30 seconds. n Repeat on your right side.

Benefits Relieves tension in the deep muscles supporting the uterus. Opens the ribcage for improved breathing.

Improves posture by stretching the sidebending muscles.

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Stationary Lunge

Ease Aches & Pains.

Used during first trimester for strength and resistance exercise Rest: 45 sec / Reps: 12-15 (right/left) Tempo: Moderate / Sets: 1-2

Instructions for One Repetition

n Stand with both feet together, your pelvis tilted slightly back, and your lower abdominals tightened. n Take a long step forward and check your balance. Keep your toes forward, your hips facing forward, your chest up, and your spine straight. n Bend your knees and lower your body, lifting your back heel to allow you to drop lower. n Keep your lower abdominals tightened. n In a slow and controlled manner, lower your back knee toward the floor (keep your knee directly below your hip). Hold the position without touching the floor. n Maintain weight distribution over your heel and mid-foot.

Benefits Improves alignment of the leg relative to the pelvis, lower back, and foot. Increases leg strength needed for the extra weight.3

Relieve Tension, Increase Strength & Improve Posture.

Healthy Directions February/March 2010 33

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Get the Study Edge

By Joel Thuna, Master Herbalist What student doesn’t want to do better? In essence every student could improve, some a little, others a lot. This does not just apply to school. All of us are students – we learn and are must perform mental tasks each and every day for our career, relationships and life in general.

ESTABLISH THE RIGHT ENVIRONMENT Effective studying is a complex activity requiring a myriad of intricate brain connections to occur. But, first we have to be ready to study. Know what environment suits you best. Do you perform better in absolute quiet, with background noise, full on volume or somewhere in between? This knowledge is key. If you can’t be effective in the environment you study in, then no amount of effort, or diligence will result in success.

Ensure you are comfortable and the lighting is suitable to see what you need to study. If it is too bright or too dark you run the risk of strained eyes, leading to headaches, distraction and the inability to study effectively.

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Number one on this list is a double-edged sword named stress. Nothing motivates some students to learn like threats from parents combined with the prospect of a dead end career.

However, there is also a strong link between elevated stress and memory loss. There have been numerous clinical studies on this subject and researchers believe that some of the hormones our

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bodies release when under stress “the stress hormones” can be neurotoxic over time (damaging the key cells that transmit and process signals in your brain and other parts of your nervous system). This may explain why some people become physically ill in stressful situations.

In order to minimize “stressful situations” when studying do something relaxing (exercise, listen to music) to dial down stress levels before you begin studying.

THE CAFFEINE CONNECTION Does caffeine help studying? We know that caffeine is a stimulant, causing increased heart rate. On the plus side it does increase alertness, on the negative side it does increase agitation, restlessness and anxiety. So what does the clinical evidence show?

The overall effect is that caffeine is very slightly helpful (virtually no effect) on improved memory in repetitive tasks, most of which is attributed to a reduction in boredom and fatigue from the activity. In complex learning caffeine showed non-significant effects on cognitive, learning, and memory performance, and the increased anxiety could prove to be detrimental.

FEED THE MACHINE There is a famous old computer programmer acronym, G.I.G.O. It stands for “garbage in, garbage out”. It points out that you shouldn’t expect the product of your effort to result in something better than your inputs. One of your key inputs is nutrition. Don’t sit down to study hungry, it will keep your brain focused on hunger, not on learning. But not any food will do! Junk food is garbage, and it will most likely result in garbage results. Proper eating habits (and

not just the meal before studying) gives your body and most importantly your brain the nutrients it needs to stay fit and perform at peak potential.

SUPPLEMENT SMART There are supplements that can “feed the brain” and improve your chances of success. Remember though that their effect is not instantaneous; so, like most supplements you need to include them in your daily routine to receive their benefits; DHA (Docosahexaenoic acid) is an omega-3 essential fatty acid found in fish and algae (not in grains, seeds or vegetables).

Approximately 2/3 of your brain is fat, and the most abundant fat in your brain is DHA. Unfortunately, we are quite bad at converting other omega-3 fats to DHA, so we need to constantly ensure we are getting enough DHA each day.

Both ginkgo biloba, and ashwagandha (Withania somnifera) are herbs with long histories of use to improve memory, concentration and learning. They both have been shown in numerous clinical trials to improve memory, concentration and reduce stress - all of which contribute to improved learning. The evidence of efficacy and safety is so compelling that even Health Canada agrees with using these herbs in the improvement of memory and concentration.

Ensure you are using supplements made from extracts, as this is one case where the raw herbs just aren’t strong enough to get clinically effective results.3 Joel Thuna is a Master Herbalist and Natural Health researcher, author and lecturer based in Toronto, Ontario, Canada. For more information visit: www.globalbotanical.com.

Healthy Directions February/March 2010 35

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NATUROPATH LISTING GUIDE BINBROOK

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MARKHAM Karen Simatovic, ND

Lorenzo Diana, ND

Country Health Centre Special interest in nutrition and botanical medicine

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www.countryhealthcentre.com Call: (905) 692-9300

BURLINGTON

Call: (905) 477-0200

Kandis Lock, ND General Family Practice www.kandislocknd.com kandislocknd@gmail.com Call: (613) 728-9100

OWEN SOUND

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Philip K.L. Lee, BSc ND

Iva Lloyd, BScH RPE ND

Kara Dionisio, ND, BSc, MSc

Family Medicine & Cancer Care Burlington Natural Health Centre

Naturopathic Foundations Health Clinic "Treating the Root Cause of Disease"

Nature Med Naturopathic Clinic General Family Practice

www.SeekWholeness.com naturaldr@gmail.com Call: (905) 634-8598

i.lloyd@naturopathicfoundations.ca

www.naturemed.ca info@naturemed.ca Call: (519) 416-9355

BURLINGTON & STONEY CREEK

MISSISSAUGA & BURLINGTON

www.naturopathicfoundations.ca

Call: (905) 940-2727

Michael Frosina, ND, BSc

Ruth Shuster, BHSc ND

Digestive and Hormonal Health www.stoneycreeknaturopath.com

Women’s Health/Fertility/Cancer Care

info@ruthshuster.com www.ruthshuster.com (647)208-7884 (905)332-6542

Frosina@stoneycreeknaturopath.com

StoneyCreek: (905) 662-5604 Burlington: (905) 631-8619

HUNTSVILLE & ORILLIA

NORTH YORK & SCARBOROUGH Elvis Ali, ND B.Sc MBA Chinese Medicine www.btnl.ca elvisali@swissherbal.ca

Lowell Greib, MSc ND Sports Medicine Twitter@sportmeddoc www.mahiganmedicine.com Call: (877) 624-4633

(905) 695-4232 (416) 721-4349

Natalie Cheng-Kai-On,BScND Innervate Health Care Centre info@natdoctor.com www.natdoctor.com Call: (416) 894-0621

WATERDOWN Teri A. Jaklin, BA ND Waterdown Clinic of Naturopathic Medicine Health Restoration and Management www.waterdownclinic.com info@waterdownclinic.com (905) 690-9151

WATERLOO

OTTAWA

KITCHENER

THORNHILL

Tom Daly, ND

Tara Anchel, ND

Angela MacNeil, ND, MSc

Belmont Natural Health Centre Pediatrics, Autism, NAET & Allergies

162 Metcalfe Street, 2nd floor

The Natural Way Health Clinic Nutrition and Clinical Laboratory Testing

www.taraanchelnd.ca info@taraanchelnd.ca Call: (613) 598-0109

www.belmontnaturalhealth.com tomdaly@bellnet.ca

Call: (519) 578-7489

OTTAWA

KITCHENER Rahima Hirji, ND Infertility, Autoimmune Disease, Pediatrics, Weight Loss www.targettherapeutics.com

Vivienne Guy, ND & Associates Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Chiropractic, Massage, Allergy & Hormone Testing

drrahima@targettherapeutics.com

Call: (519) 593-2354

“When the body talks to itself it can heal itself.

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1-877-884-1767 www.bodytalkcentral.com “BodyTalk will transform your health and your life.”

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By Tammie Sarra Heart disease is on the rise as is our dependence on prescription medications to treat it. But, often medications come with both short-term and longterm side-effects. There are other options. The right food, herbs and supplements can be very beneficial to the heart, and can reduce dependency on pharmaceuticals.

GARLIC IS GRAND Daily use of garlic in the diet has been shown to have beneficial effects on the body, especially the blood system and the heart. Scientific data reveals that garlic reduces glucose metabolism in diabetics, slows the development of arteriosclerosis and lowers the risk of heart attacks. Without a doubt, garlic provides the body with protection against cardiovascular disease. Aged garlic extract has been widely recognized for prevention and treatment of: cardiovascular and other metabolic diseases, thrombosis, atherosclerosis, hyperlipidemia, hypertension, microbial infections and diabetes.

help cells in the body resist and repair damage.

Extracts of the fruit have also been shown in laboratory experiments to inhibit enzymes, such as, elastase, which can cause the degradation of collagen. This can lead to a reduction in factors associated with inflammatory conditions, such as, atherosclerosis, pulmonary emphysema, and rheumatoid arthritis. Bilberry extracts help to keep atherosclerotic plaques from forming on the lining of the arteries by strengthening the collagen that makes up the arterial walls. This helps keep the arteries flexible, to help normalize blood pressure.

HOORAY FOR HAWTHORN Hawthorn berry extracts have been shown to effectively reduce blood pressure, angina attacks and serum cholesterol levels and in preventing the deposition of cholesterol in arterial walls.

Hawthorn is used to treat angina and coronary artery disease. It is also useful for mild congestive heart failure, irregular heart beat, and for increasing coronary blood.

BILBERRY FOR VASCULAR HEALTH

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Clinical trials on bilberry extracts suggest it may improve vascular health. In European herbal remedies, bilberry fruit preparations are now used to enhance poor micro-circulation, including eye conditions, such as, night-blindness and diabetic retinopathy. In France, bilberries have been prescribed since 1945 for diabetic patients to prevent blindness. In an Italian study, bilberryâ&#x20AC;&#x2122;s flavonoids lowered cholesterol levels and improved circulation.

Bilberries are high in flavonoids, which have antioxidant and disease-fighting properties and they

38 Healthy Directions February/March 2010

CAYENNE The cayenne pepper is an excellent antioxidant and has many similar properties to garlic. It also has been reported to reduce an individualâ&#x20AC;&#x2122;s likelihood of developing atherosclerosis.

Studies have shown the fruit reduces blood cholesterol and triglyceride levels, as well as, reduces platelet aggregation and increase fibrinolytic activity. Cayenne pepper benefits both the heart and the health of the entire circulatory system by stimulating the circulatory system and

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allowing the delivery of fresh blood, oxygen and nutrients to the heart and other organs in the body. This allows vitalized blood to reach areas that it may not normally reach due to poor circulation.

Clinical evidence suggests that it can be utilized to carry other substances, such as herbs and other nutrients into the bloodstream.

Cayenne shares some of the same health-promoting properties

of certain herbs, in particular those of garlic and hawthorn. Studies indicate that cayenne can be beneficial for our health, especially for our hearts, by its blood purifying capabilities.3 Courtesy of Health Trends. For more information visit: 1-866-598-9968 or e-mail: info@health-trends.ca

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HEALING HERBS

Herbal Solutions for Inflammation

By Mark Schneider, Certified Nutritional Practitioner One of the â&#x20AC;&#x153;hottestâ&#x20AC;? topics in medicine these days is inflammation. Modern science now recognizes it to be an underlying factor in the development of heart disease, cancer, diabetes, stroke, and other degenerative diseases. Effective anti-inflammatory drug therapies have emerged over the years but unfortunately they carry with them significant potential for side effects, ranging from gastrointestinal damage to serious cardiovascular and cerebrovascular consequences. Thankfully, research is continuing to validate what traditional medicine has long known to be true: many herbs are safe and effective anti-inflammatories.

One great example is turmeric (Curcuma longa). Known for its cardiovascular and cell-protective benefits, turmeric is considered by some to be the most important herb on the planet for promoting and maintaining good health, in large part due to its antiinflammatory properties. Many studies have demonstrated turmericâ&#x20AC;&#x2122;s ability to inhibit the inflammatory enzymes cyclooxygenase-2(COX-2) and 5-lipoxygenase(5-LOX). Turmeric is often confused with curcumin, which is in fact a chemically isolated constituent of turmeric. Unfortunately, to isolate curcumin, manufacturers typically use solvents like acetone. High-heat distillation is then required to remove residues, which damages the spice oils. Standardized extracts, such as, these focus on one isolated part of the herb at the expense of the whole, leading to the loss of other known anti-inflammatory substances within the plant like turmerones. For this reason, it is better to seek out whole herbal extracts that deliver the full spectrum of therapeutic compounds within the herb. For superior purity and potency one should look for broad-spectrum â&#x20AC;&#x153;supercriticalâ&#x20AC;? extracts, which deliver concentrated herbal oils without the use of chemical solvents.

Closely related to turmeric is ginger (Zingiber officinale). A powerful anti-inflammatory, ginger supports healthy blood flow and cardiovascular function as well as liver, joint and gastrointestinal health. Organically grown ginger should be emphasized whenever possible because it is routinely doused in chemicals after conventional harvesting.

Another remarkable herb is rosemary (Rosmarinus officinalis).

One of the most powerful herbal antioxidants, research demonstrates that supercritical extracts of rosemary exhibit potent antiinflammatory and anti-tumor properties. Rosemary also contains numerous COX-2 inhibiting properties. Herbal extracts that do not isolate individual anti-inflammatory compounds should be preferred, since single chemicals are drug-like in their effect on human physiology and can have detrimental side effects.

The Chinese herb hu zhang (Polygonum cuspidatum) is both anti-inflammatory and rich in the same anti-aging and cardioprotective polyphenol found in red wine (resveratrol).

Likewise, holy basil (Ocimum sanctum) is revered in Ayurvedic medicine as a multi-tasking anti-inflammatory. Other valuable antiinflammatory herbs include baikal skullcap (Scutellaria baicalensis), Chinese goldthread (Coptis chinensis), barberry (Berberis vulgaris), oregano (Origanum vulgare) and green tea (Camellia sinensis).

In addition to promoting a healthy inflammation response, these herbs combined in formulas have shown great promise in the fight against cancer. Colombia University has already published the results of one study demonstrating a formulaâ&#x20AC;&#x2122;s ability to not only suppress the growth of cancer cells but promote their selfdestruction as well. The M.D. Anderson Cancer Center at the University of Texas found formulas using these herbs are able to suppress cell and tissue inflammation. â&#x20AC;&#x153;We think that this is a strategy for control of inflammation that may be more appropriate and perhaps even safer compared to the single targeted high dose pharmaceutical agent,â&#x20AC;? says Robert A. Newman, PhD and Professor of Medicine and Pharmacology at the University of Texas. Many people think that only joints are affected by inflammation. The truth is the bodyâ&#x20AC;&#x2122;s natural inflammatory response affects everyone and every major organ system, often â&#x20AC;&#x153;silentlyâ&#x20AC;? without being perceived.

Given the link between inflammation and whole body health, a supplement strategy geared toward promoting a healthy inflammation response is as fundamental as a daily multivitamin.3

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HOMEOPATHY

Natural Choices for Depression

By Raisa Weisspapir, HD, DHMS, MD (Europe) Many of us experience “the blues” at various points in our lives.

The loss of a loved one, high levels of stress, bad relationship, money troubles or job problems and we can feel a sense of utter hopelessness about the situation.

But if you or your loved ones are having "the blues" that last for a long period of time and interfere with day-to-day life, it could be a sign of depression. Please do not wait. Ask for professional help as soon as possible! Remember, you are not alone.

STOP NEGATIVE THOUGHTS Did you know that habitual negative thinking can lead to depression? Cognitive Behavioral Therapy (CBT) can help to alter common patterns of negative thinking. CBT is a psychotherapeutic approach that aims to solve problems concerning dysfunctional emotions, behaviors and cognitions through a goal-oriented, systematic procedure.

EXERCISE FOR JOY HOW DO YOU KNOW IF YOU ARE DEPRESSED? Usually, you might feel tired and low energy, cry easily, feel sad, can't concentrate, irritable, lose interest in your job, life doesn't seem fun anymore.

You may also feel guilty or worthless, may sleep too much or too little, lose or gain weight and have various aches and pains such as headaches, digestive disorders, or chronic pains that do not respond to treatment.

RECOGNIZING TEEN DEPRESSION With teenager depression on the rise, it's important to recognize the signs at early stage. Depressed teens may exhibit increased irritability rather than a despondent mood, or they may complain of physical ailments, such as, headaches or stomachaches.

Some teenagers reveal their depression through behaviour problems, such as, fighting or having trouble at school. Also, if a formerly outgoing teen is very quiet now and withdrawn, he might suffer from depression.

A LOOK AT STATISTICS More than $8 billion annually in the USA, and $12 billion worldwide are spent by millions of patients trying to improve their lives with antidepressant medications.

In my personal experience, I have seen as many as 40% of my middle-aged female patients, teenagers and even young children on these drugs! Anti-depressive drugs give you a false sense of being okay when, in fact, they just mask remaining problems. Besides that, the side effects and withdrawal symptoms can be very difficult to handle.

Homeopathy gently initiates the healing process that can literally transform your life. Old hurts, griefs, anxieties, injustices, jealousies, and obsessions can be put in their proper perspective and released.

IMPROVE YOUR SLEEP Sleep and mood are intimately related. Lack of sleep alone cannot cause depression, but it does play a role. Lack of sleep caused by another medical illness or by personal problems can make depression worse.

42 Healthy Directions February/March 2010

Studies show that regular exercise is one of the most effective ways to improve mood. Staying physically active is essential to achieve and enhance a good mental disposition. Exercise promotes brain excretion of “feel-good” chemicals called endorphins that increase the level of serotonin. This increases resistance to stress, and enhances self-esteem. Also, sweating helps detoxify the body.

A combination of Homeopathic medicine, a balanced diet and an active healthy life- style help to find renewed hope and develop a brighter spirit, give more energy, improve physical health and release the emotional pain of traumatic memories.3 Raisa Weisspapir is a homeopathic doctor specializing in pediatrics and general family health problems. She is a member of the Homeopathic Medical Council of Canada and the American Academy of Environmental Medicine. Weisspapir is a European trained medical doctor with over 20 years of medical experience. She welcomes your questions at (416) 2271485. For more articles visit: www.homeopathytoronto.com.

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THE PATH TO HAPPINESS

Finding Love Within

By Miguel Angel Ruiz To love is one of the biggest challenges for humanity. In attempting to understand love, people are pulled farther and farther away from the truth of love. We divide love into many different categories and create all kind of rules about the way we should feel, the way we should react and the way we should behave. We force the meaning of love to fit into concepts of right and wrong, good and bad and we use that knowledge in order to judge everybody. Mostly, we judge ourselves.

When we become aware, it is easy to see that everyone has a completely different and unique point of view, and out of every point of view comes a different set of opinions. Every opinion has the power to influence another person’s beliefs and to modify another person’s behavior. Opinions rule our lives, and they are the result of something we call knowledge.

You can say knowledge is the accumulation of symbols to which we have given meaning and power. Since we were born and first learned to speak and to listen, each of us used knowledge to create a self image which is not based in truth. We have come to believe what we think we are, and those beliefs have become extremely powerful.

Everything we believe is just an agreement. We create entire languages out of agreements. It is not so difficult to take the power away from those agreements, those symbols, and make the whole thing meaningless. When we do, all the power comes back to us.

Knowledge is meant to help us communicate with our own kind, but we have allowed it to become a tyrant. Every species has created its own symbolism, through sight or smell, taste or touch. Step into a forest and see the way all things communicate. Birds talk to birds, flowers talk to flowers and ants talk to ants. The amazing thing is we can see the universe as it exists without words.

Try to imagine yourself as you used to be, before you understood the meaning of a word or a symbol. If you can see the pure authenticity and power of yourself at that time, then perhaps you can understand what I am sharing with you. We all know how a baby brings out our instincts to give and to protect. We are inspired

44 Healthy Directions February/March 2010

and deeply moved when we are around babies. A baby doesn’t need to do anything or say anything. It is simply the presence of a new being that awakens those emotions in us. That is how you once were.

Just your presence was enough to stimulate so much emotion in those around you. Of course, I am talking about your presence before you learned how to use the meaning of words against yourself, particularly the word love.

In the name of love, we hate. In the name of love we grieve, we despair, we pity ourselves and others. In the name of love we become jealous and possessive. In the name of love we perceive injustice everywhere. So, it is easy to see why everyone is afraid of love in one way or another. We see love coming and we have two opposing instincts – to run toward it and to hide from it. We desperately want love and at the same time we are certain that it will hurt us. And of course our bodies will react to the pain. In the end, human behavior depends on how each of us reacts to love.

Everywhere we look, we can see how relationships are being controlled by this false idea of love. Whether the interaction is between parents and children, between friends or between sweethearts, love is our excuse to feel pain and to cause pain. When we can see that, we have a chance to live in happiness. We can finally enjoy life, without remorse, without drama and without judgments.

We can live authentically, which means we can exist as the presence we once were and still are.

There is no need to be confused by love. People have been searching all their lives for love because they believe they are not love. We are love, even if the word itself creates distortion. We are love, and we are the life that created us. That is how I see everyone.

I love everything as it is. I love every one of you as you are and as you perceive yourself. You can believe what you want, or change what you believe. It is your choice. In all moments, your creation is waiting for you.3 To see Miguel Angel Ruiz in Toronto visit: inspirationworks.com

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Many women wrote they suffered for 5, 10 or 20 years and were told they “have to live with this health problem”. Not correct!

Virtually all can get quick and inexpensive relief. Those thousands that are housebound now can go shopping and traveling again with complete confidence. Two McMaster University professors confirmed in an interview printed in the Hamilton Spectator that an amazing 65% of all women past child-bearing age are suffering with over-active bladders and incontinence. They offered surgery as an only alternative.

Antibiotic drugs do not work well enough, otherwise we would not have this huge unresolved health problem. Johns Hopkins Medical School states 30 million women are suffering in North America. This agrees with McMaster University figures. If you are considering surgery, try this tea first. You will find out within a week that this tea works in virtually every case. This is a herbal tea. There are virtually no side effects and many women wrote it tastes delicious. Large box of 120g to last for a month or two. An inexpensive treatment for an on- #4b FOR WOMEN going health problems. It costs less than pads, diapers and laundry costs, not counting pain and embarrassments. There is nothing similar available that is effective. $ 22.95 - 120g.

Bell is the only company that supplies EVIDENCE in the form of written statement with full names and towns of satisfied women. They are all real. Most have listed phone numbers. Skeptics can call other women for reassurance. Stop needless suffering. Find literally hundreds of testimonials on the Bell website from delighted women. EXAMPLES ONLY: Incredible results. It's hard to believe a non-drug item is producing such quick relief. I suffered for 20 years with frequency and wetting accidents. I now sleep through the night. Linda Kleber, 62, Milford, NJ First surgery didn't work. After drinking tea for 12 days, Glory to God, I had relief. Cancelled dreaded second surgery. I'm eternally grateful. Gail F. Moore, 68, Round Pond, ME

I had this embarrassing overactive bladder problem for 30 years. Had countless tests and endless prescribed pills. My numerous urinary infections are gone. I'm glad I didn't have surgery. Ellen Bower, Kanata, ON After trying every medication in the last 5 years, tea gave complete relief in 6 days. Thank you for this great product, and above all, for truth in advertising. Marina Rosa, 57, Las Vegas, NV

Relief in 3-5 days from dribbling, burning and rushing to the toilet. If you are considering surgery, try this tea first. Must work of money refunded. Literally hundreds of delighted men testifying on our web site: Doctor said to keep on drinking the tea. Prescribed prostate drugs did not help. Leonard Pearcey, Wassis, NB I cancelled my prostate surgery. Get up once a night. I'm so happy not to have to face the torment of a prostate operation and incontinence or impotency. Albert E. Blain, 74, Schumacher, ON Even after TURP prostate surgery and microwave therapy had to get up many times. Now down to 1-2 times.

Tea is 100% better than drugs. Robert G. Stocker, Eustasis, FL After 1st year drinking tea my PSA went down to 4.5; after 2nd year to 2.9; after 3rd year to 2.3. I highly recommend the tea. A real life saver. Thomas M. Thurston, Forsyth, GA $ 22.95 - 120g.

Frequent bathroom trips by men?

Bell Prostate Ezee Flow Tea #4a

#4a FOR MEN

VIRAL SLEEP APNEA? INFECTIONS

WRIST PAIN SNORING? Bell Carpal Tunnel Syndrome #30 gave quick relief within an hour. I was hand milking cows and began having weakness, numbness and pain shooting up my arms.

Pain increased at night. My doctor suggested surgery as the only option. Not true! The pain and numbness are all gone after taking #30. I can do now whatever activity I want.

Marjorie Wilson, 55, Dubuc, SK I’m a car mechanic.

Holding tools was getting increasingly difficult because of wrist and tendon pain. After 2 #30 weeks on #30 I’m fully productive again. Cancelled scheduled surgery. William Marrero, 56, Miami, FL I was wearing wrist braces. A woman saw it and told me she had relief right away with #30. I got some same day. It worked for me as well. Thanks a million.

Diane Frank, 49, North Battleford, SK Dozens more on the Bell website. Costs $24.95, a trifle compared to the cost of surgery, missed work days and suffering. Quick results can be obtained by virtually everybody.

To my surprise, after taking Bell Sleep & Apnea Relief #23 I really didn’t snore or gasp for air anymore. I sleep through the night and feel rested and refreshed in the morning. Mark Wilson, 40, Hudson, NH Sleep apnea capsules worked first night! For last 15 years I had sleep apnea and my doctor made me buy a C-Pap machine, which I could not use.

Finally Bell #23 helped the first night and every night thereafter. Like a miracle. Unbelievable. Karen Braun, 67, Glace Bay, NS For 20 years I was waking up frequently gasping for air. During the day I would start napping every time I would sit #23 down, because I was tired. Since taking Bell #23 sleeping 6 hours is heaven. It made a substantial change in my life. Mary C. Myrick, 62, Jackson, MS Many more true testimonials with full name and town on the Bell website. Cost $19.95. Try this before you buy a CPAP machine. Helps to sleep well. Results can be obtained by virtually everybody.

For all Colds, Flus, Cold Sores, and other Viral Infections by Dr. C. Hammoud PhD. Registered nurse wrote at the first sign of a cold or flu like symptoms I take Virux Viral Infections #42. It stops it right away.

This product has been a great help. We know allopathic medicine does not have an answer for viruses, but nature does, using God’s pharmacy is the way to go.

Janna Doddds, 45, Clifford, ON No more colds #42 cold sores. When I felt a cold coming on I started taking Virux #42 and the cold stayed away. Another great bonus, my cold sores stopped completely. Carrie Shoonbaert, 32, Deloraine, MB. Cost $28.95. Bell supplies EVIDENCE with full names and towns from real people.

Available in over 8000 health food stores and pharmacies all over North America. To find the closest store go on the Bell website www.BellLifestyleProducts.com “Where to buy” or call 1-800-333-7995, 9-4 EST. If there is no local store listed or a local store does not want to order the tea for you, order on our website or by phone with VISA or Mastercard, add up cost of products plus, S&H $9.95 per order regardless of quantity. Give this ad to a friend you know who is suffering.

100108-Bell-Healthy Dire.

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