Healthy Directions Jan/Feb 2014

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HEALTHY DIRECTIONS

ACES FOR ALL APPETIZERS 13

January | February 2014

EXERCISES FOR BETTER ZZZs 8

KEEPING THE BEAT

6

Bon Appétit!

Smoked Salmon and Grits

5 BEST WINTER GET-AWAYS 24 12

Active-Living Arthritis Tips

16

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HEALTHY DIRECTIONS JANUARY | FEBRUARY 2014

Contents » HEART HEALTH

ARTHRITIS SOLUTIONS

»

Food, Exercise and Supplements 06

16

KEEPING THE BEAT

16

ARTHRITIS SOLUTIONS Manage Long-Term Pain and Mobility

18

INFLAMMATION, MINERALS AND JOINTS

How to Reduce Risk Factors

29

THE HIDDEN SIDE OF FIBER Fiber for Sensitive Systems

WINTER HEALTH

22

The Science Behind Natural Joint Health

»

Nutrition, Fitness and Joie de Vivre

»

Active-Living Tips and Pain Relief

20

USE IT OR LOSE IT Exercises for Osteoarthritis

22

MAKE WINTER WONDERFUL Top Tips for Winter Thriving

FIT FOR LIFE Fitness for All 08

Join the Adventure

»

24

5 YOGA POSES TO HELP GET YOUR ZZZS with Kimberly Fowler

FOOD PASSIONS

GREAT DESTINATIONS

»

Healthy & Inspiring Recipes

»

THE 5 BEST CANADIAN WINTER ADVENTURES Travel and Explore

HEALTHY STARTS

»

28

GLUTEN INTOLERANT? Fatigue, Headaches, Feeling Foggy?

30

HAZELWOOD AND TEETHING One Mom’s Story

4 5 23 31

34

FUEL FOR THE FUTURE

33

HORS D'OEUVRES FOR ALL 10 12 13 14

Maqluba, A Celebration of Flavours Smoked Salmon and Grits • Gluten-Free Zucchini Fritters • Gluten-Free, • Vegetarian Fava Bean Kuku • Vegetarian

24

Pathways to Better Health

Up Your Game – Back to Basics

Plus more . . .

Editor’s Note Our Contributors Find a Naturopath Hot-Off the Shelf & Prize-Giveaways Courses, Training, Products and Events

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 3

HEALTHY DIRECTIONS JANUARY / FEBRUARY 2014 Vol. 16 No. 1 Your compass for natural health, wellness and outdoor adventure.

Editor Charleen Wyman char@healthydirections.ca

Contributors Angela MacNeil, ND, MSc, Yotam Ottolenghi and Sami Tamimi, Kimberly Fowler, Judith Finlayson, Elias Markou, ND, Sarah Holvik, B.Sc. Nutritional Science, Kathleen Trotter, MS (Exercise Science), Ellen Simone, BPHE, HD, ND, Charleen Wyman, BA Journalism, Susan Janssens, BSc, ND, Sandrine Briatte, M. Sc. Biochemistry, Maggie Fontaine and Renita Rietz

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 Visit our website for current health and eco news and events, features, recipes, coupons, free prizes and more:

www.HealthyDirections.ca

editor

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» EDITOR’S NOTE

O

ne of the most profound ways to start improving personal and family health is in the kitchen utilizing the most powerful tool for better health – the spatula. Not only does a home-cooked meal taste better than something out of a box, it contains far more variety, fresher more nutrient rich ingredients and will have less fat, salt and preservatives. Eating out on a regular basis also contributes to poor nutrition and a wider waist-line. Here’s why. Restaurant meals contain larger portions which we often feel obliged to eat, tend to have more salt and sugar and offer fewer fruits and vegetables.

Reclaim the Family Dinner, Strengthen Family Ties When you can, savour this lost ritual. The family dinner is a time to nourish, laugh and communicate. No cell phones required. Children who eat home-cooked meals are less likely to be overweight and have been shown to be happier in general as well. A survey by the National Center on Addiction and Substance Abuse at Columbia University found teens whose families ate together frequently were less likely to use alcohol, drugs and cigarettes and had better grades.

Saving Time and Money in the Kitchen Time is of the essence, especially with busy schedules. It may seem easier to call for a pizza than whip something up, but if it’s the second time this week, hold the phone. Here are some time-saving ideas to get you started.

Choose quick and easy meals to make that everyone loves and can help make together like a vegetarian chilli or cobb salad. Save time with a slow cooker. Prep stews, soups or even chicken fajitas the night before or first thing in the morning. Grills are great for healthy sandwiches in a snap. Plan ahead, start defrosting tomorrow’s meat the night before in the refrigerator or prep beans and grains (soaking, cooking) ahead of time.

When trying to include as many colors and textures in your meals as possible frozen vegetables can come to the rescue. They add variety when cooking time is limited and are high in nutrients. Gently steaming or simply rinsing them with boiled water helps maintain their full nutritional value and flavour. Try making big batches of family favourites and freezing portions for future use. Or, cook two main meals at a time on Sunday and save one for the following night.

Mentally Moving from Chore to Galore Cooking is a creative art. Share it with your partner, a friend, your mom, grandparent, a neighbour or family. With a little patience and practice small hands can get cracking, cheese grating and spicing too. Planning and inspiration are key to a wealth of health and flavour. Make this year’s healthy resolution, one to cook at home more often! I hope to get you started this January with some inspiring appetizers and by giving away kitchen tool essentials and award-winning cookbooks on our website www.healthydirections.ca.

Bon Appétit! Bonne Chance!

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

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write

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» OUR CONTRIBUTORS Elias markou, BSc. (Hons.), RHN, R. Ac., ND is a former firefighter turned naturopath and is an expert in nutrition and vitamin therapies. He is the current chair of the OAND and the Chief Medical Officer for the Halton Hills Fire Department Visit: www.mypurebalance.ca

Kathleen trotter, Masters in Exercise Science and writer has been a Personal Trainer and Pilates Equipment Specialist for almost twelve years. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson's and scoliosi. Visit: kathleentrotter.com

Kimberly Fowler is the founder of YAS Fitness Centers, creator of Yoga for Athletes® and the author of The No OM Zone. She has been called the Godmother of Yoga Hybrid.

Ellen Simone, ND is a naturopathic doctor in Ottawa, Ontario. She holds a Bachelor of Physical Health and Education from the University of Toronto and graduated from the Canadian College of Naturopathic Medicine.

She focuses on family wellness and women and children’s health.

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 5

FeBrUArY

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Âť HEART HEALTH

Keeping the Beat

By Angela MacNeil, ND, MSc 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).

DON'T SMOKE OR USE TOBACCO PRODUCTS Smoking is one of the most significant risk factors for developing heart disease - as many as 30% of all heart disease deaths each year are attributable to cigarette smoking, with the risk being strongly dose-related. 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.

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EAT A HEART–HEALTHY DIET

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). Waist and waist-to-hip ratios are useful tools to measure how much abdominal fat you have. 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.

GET MORE ACTIVE Evidence regarding the health benefits of physical activity is overwhelming! It can protect against a multitude of chronic health problems including heart disease. 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). Guidelines recommend at least 30 to 60 minutes of moderately intense physical activity most days of the week.

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. 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) to supply your body with the essential fatty acids it needs.

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.  Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences.

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 7

YogA

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Âť FIT FOR LIFE

5 Yoga Poses To Help Get Your ZZZs with with

Kimberly Fowler

Feeling sleep-deprived? You're not alone. There are so many of us who have fallen behind on our sleep according to the National Sleep Foundation. It's estimated that 50-70 million North Americans have chronic sleep disorders. A number of studies say that practicing yoga can help you doze off faster, improve the quality of your ZZZs and shorten the amount of time it takes to fall back to sleep when you awaken during the night.

Here are 5 Yoga poses, from my book The No OM Zone, to do pre-sleep, which will help release stress and relax your body. Bonus: this routine only takes about 5 to 8 minutes, and you can do them all in bed!

COBBLER POSE Bring the soles of your feet together and your knees wide apart. Bring your heels toward your body. Sit up straight, grab your feet, take a deep breath, and hinge forward from your hips as you exhale. Depending how flexible you are, walk your hands out in front of you. This pose will help release your lower back, hips and inner thighs. Hold for 45 to 60 seconds and then bring your knees together and roll down onto your mattress, hugging your knees into your chest.

This is a great pose to do after a long day of sitting at your desk or in your car.

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FORWARD BEND Swing your legs out in front of you and shake them out. Bring your legs together, your feet should be touching.

Take a deep breath in as you reach your arms to the ceiling and on your exhale hinge forward and try to reach your feet.

Don’t “stress” if you can’t reach your toes, just know that reaching your toes is your goal. Relax your neck and let your head hang forward.

CORPSE POSE Let your whole body relax, bring your arms our by your sides. Take a deep breathe in and exhale out of your mouth.

Relax, breathe deeply, and let the stress of the day go. After a few minutes, bend your knees and roll onto your side, hopefully you will fall right to sleep.

EASY SPINAL TWIST Bring your left knee into your chest and let your right leg go straight. Take a deep breath; on your next exhale, bring the bent knee across your body, keeping your shoulder blades on the bed.Look over your left shoulder to complete the twist.

Bring both knees into your chest and then switch sides.

Your right knee comes into your chest, and your left leg goes straight. Hold for 45 seconds to 1 minute, then release and bring both knees into your chest.

BRIDGE Let your feet come down with your knees bent. Bring your feet hip distance apart. Press your feet into the mattress while lifting your hips to the ceiling. If you can, bring your arms underneath you and clasp your hands together. Now try to roll your shoulders each other while lifting your chest to your chin. Hold for about 30 seconds and then release your arms and lower down. Do this 2 more times and then hug your knees into your chest.

This pose stretches the front of your body while it strengthens your lower back.

Kimberly Fowler is the founder of YAS Fitness Centers, creator of Yoga for Athletes® and the author of The No OM Zone and Flat Belly Yoga! by Rodale. She is a certified Yoga instructor and has been called the Godmother of Yoga Hybrid.

HEALTHY DIRECTIONS January / February 2014 9

recipes

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» FOOD PASSIONS HORS D'OEUVRES

Maqluba – A Celebration of Flavours Even if this massive savory cake doesn’t manage to keep its shape—and to assist with that, Sami swears, all members of the family must place the palms of their hands on the inverted pot and wait the specified three minutes—you are still in for a hearty celebration of flavours. Serve with yogurt and cucumber.

INGREDIENTS 2 medium eggplants cut 0.5cm slices 1 2/3 cups basmati rice 6 to 8 boneless chicken thighs 1 large onion, quartered lengthwise 10 black peppercorns 2 bay leaves 4 cups / 900 ml water sunflower oil, for frying 1 medium cauliflower, divided into large florets 3 to 4 medium ripe tomatoes cut into 0.5cm thick slices 4 large cloves garlic, halved 1 tsp ground turmeric 1 tsp ground cinnamon 1 tsp ground allspice 1/4 tsp freshly ground black pepper 1 tsp baharat spice mix 3 1/2 tbsp / 30 g pine nuts, fried in 1 tbsp / 15 g ghee or unsalted butter until golden

DIRECTIONS

Excerpted from Jerusalem, A Cookbook by Yotam Ottolenghi and Sami Tamimi.

Reprinted with publisher permission Random House of Canada Limited.

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Place the eggplant slices on paper towels, sprinkle on both sides with salt, and leave for 20 minutes to lose some of the water. Wash the rice and soak in plenty of cold water and 1 teaspoon salt for at least 30 minutes.

Meanwhile, heat a large saucepan over medium-high heat and sear the chicken for 3 to 4 minutes on each side, until golden brown (the chicken skin should produce enough oil to cook it; if needed, add a little sunflower oil). Add the onion, peppercorns, bay leaves, and water.

Bring to a boil, then cover and cook over low

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heat for 20 minutes. Remove the chicken from the pan and set it aside. Strain the stock and reserve for later, skimming the fat.

While the chicken is cooking, heat a saucepan or Dutch oven, preferably nonstick and roughly 9½ inches / 24 cm in diameter and 5 inches / 12 cm deep, over medium-high heat.

Add enough sunflower oil to come about ¾ inch / 2 cm up the sides of the pan.

When you start seeing little bubbles surfacing, carefully (it may spit!) place some of the cauliflower florets in the oil and fry until golden brown, up to 3 minutes. Use a slotted spoon to transfer the first batch to paper towels and sprinkle with salt.

Repeat with the remaining cauliflower. Pat the eggplant slices dry with paper towels and fry them similarly in batches.

Remove the oil from the pan and wipe the pan clean. If it isn’t a nonstick pan, line the bottom with a circle of parchment paper cut to the exact size and brush the sides with some melted butter. Now you are ready to layer the maqluba. Start by arranging the slices of tomato in one layer, overlapping, followed by the eggplant slices. Next, arrange the cauliflower pieces and chicken thighs. Drain the rice well and spread it over the final layer and scatter the garlic pieces on top. Measure out a scant 3 cups / 700 ml of the reserved chicken stock and mix in all the spices, plus1 teaspoon salt. Pour this over the rice and then gently press it down with your hands, making sure all the rice is covered with stock. Add a little extra stock or water if needed.

HEALTHY DIRECTIONS January / February 2014 11

recipes

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» FOOD PASSIONS HORS D'OEUVRES

Smoked Salmon and Grits These savory squares are very easy to make and deliciously different. They are great finished with a small dollop of sour cream and a sprinkling of chives, as the recipe calls for. If you’re looking for another flavour sensation, try topping each square with diced roasted red peppers, tossed in olive oil.

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Smoked Salmon and Grits • 8-inch (20 cm) square pan, lightly greased

INGREDIENTS 11⁄2 cups chicken or vegetable stock 1⁄2 tsp salt or to taste 1⁄2 cup white or yellow stone-ground corn grits 1⁄4 cup heavy or whipping (35%) cream 2 tbsp unsalted butter 1 egg, beaten 1 tsp finely grated lemon zest 2 tbsp freshly squeezed lemon juice 1⁄2 tsp hot paprika 4 oz smoked salmon, diced Sour cream Finely snipped chives

DIRECTIONS In a saucepan over medium heat, bring stock and salt to a rapid boil. Add grits in a steady steam and cook, stirring frequently, until smoothly integrated. Stir in cream. Cover, reduce heat to low and simmer gently, stirring occasionally, until grits are soft and creamy, about 40 minutes. Remove from heat.

Add butter and egg and stir well with a wooden spoon. Add lemon zest, lemon juice and paprika and stir well. Stir in smoked salmon.

Spread evenly in prepared pan and let cool.

Cut into 1-inch (2.5 cm) squares and using an inverted spatula remove from pan. Serve at room temperature, topped with a small dollop of sour cream and garnished with chives.

TIPS If you don’t want to stir your grits frequently, use a nonstick saucepan. An occasional stir will be fine so long as the heat is low. If you can’t find stone-ground grits, use coarse stone-ground cornmeal. Always check dairy products such as whipping cream and sour cream to make sure they are gluten-free.

Excerpted from The Complete Gluten-Free Whole Grains Cookbook by Judith Finlayson ©2013 www.robertrose.ca Reprinted with publisher permission.

Zucchini Fritters Serve these fritters as part of an antipasti spread. They are great on their own or, if you like to gild the lily, even better with a bowl of tzatziki alongside. • Preheat oven to 200°F (100°C)

INGREDIENTS

DIRECTIONS

4 cups shredded zucchini (about 3 medium) 1 tsp coarse salt 4 oz feta, crumbled 6 green onions, white part with a bit of green, minced 1⁄2 cup finely chopped fresh dill fronds 2 cloves garlic, minced 2 eggs, beaten 1⁄2 cup sorghum flour 1 tbsp cornstarch 1⁄2 tsp gluten-free baking powder 1⁄4 cup vegetable oil (approx.)

In a colander, placed over a sink, combine zucchini and salt. Toss well and set aside for 15 minutes. Squeeze out as much water as possible.

Spread on a clean tea towel and press to soak up as much liquid as possible, using a second tea towel, if necessary. (Zucchini must be as dry as possible; otherwise your fritters will be mushy.)

In a bowl, combine feta, green onions, dill and garlic. Add zucchini and eggs and mix well.

Sprinkle sorghum flour, cornstarch and baking powder evenly over mixture and toss well.

In a large heavy skillet, heat oil over mediumhigh heat. Scoop out about 1 heaping tbsp of mixture at a time and drop into hot oil. Repeat until pan is full, leaving about 2 inches between fritters.

Cook, turning once, until nicely golden, about 5 minutes per batch. Drain on paper towel–lined platter and keep warm in preheated oven while you complete the frying. Serve warm. Makes about 2 dozen.

Excerpted from: The Complete Gluten-Free Whole Grains Cookbook

HEALTHY DIRECTIONS January / February 2014 13

recipes

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» FOOD PASSIONS HORS D'OEUVRES

Fava Bean Kuku This frittata-like dish is characteristic of the Iranian Jewish cuisine. Barberries, another typical ingredient, are tiny sharp berries. Look for them online or in specialty Middle Eastern and Iranian shops; otherwise, substitute chopped dried sour cherries. Serve this as a starter with yogurt and cucumber.

INGREDIENTS 1 lb / 500 g fava beans, fresh or frozen 5 tbsp / 75 ml boiling water 2 tbsp superfine sugar 5 tbsp / 45 g dried barberries (or chopped dried sour cherries) 3 tbsp heavy cream 1/4 tsp saffron threads 2 tbsp cold water 5 tbsp olive oil 2 medium onions, finely chopped 4 cloves garlic, crushed 7 large free-range eggs 1 tbsp all-purpose flour 1/2 tsp baking powder 1 cup / 30 g dill, chopped 1/2 cup / 15 g mint, chopped salt and freshly ground black pepper

DIRECTIONS Preheat the oven to 350°F / 180°C. Put the fava beans in a pan with plenty of boiling water. Simmer for 1 minute, drain, refresh under cold water, and set aside.

Pour the 5 tbsp / 75 ml boiling water into a medium bowl, add the sugar, and stir to dissolve.

Once this syrup is tepid, add the barberries and leave them for about 10 minutes, then drain.

Bring the cream, saffron, and cold water to a boil in a small saucepan. Immediately remove from the heat and set aside for 30 minutes to infuse.

Heat 3 tablespoons of the olive oil over medium heat in a 10-inch /25cm nonstick, ovenproof frying pan for which you have a lid. Add the onions and cook for about 4 minutes, stirring occasionally, then add the garlic and cook and stir

for a further 2 minutes. Stir in the fava beans and set aside.

Beat the eggs well in a large mixing bowl until frothy. Add the flour, baking powder, saffron cream, herbs, 1½ teaspoons salt, and ½ teaspoon pepper and whisk well. Finally, stir in the barberries and the fava beans and onion mix.

Wipe the frying pan clean, add the remaining olive oil, and place in the oven for 10 minutes to heat well. Pour the egg mix into the hot pan, cover with the lid, and bake for 15 minutes. Remove the lid and bake for another 20 to 25 minutes, until the eggs are just set. Remove from the oven and let rest for 5 minutes, before inverting onto a serving platter. Serve warm or at room temperature.

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Excerpted from Jerusalem, A Cookbook

by Yotam Ottolenghi and Sami Tamimi Reprinted with publisher permission Copyright © 2012 Published in Canada by Random House of Canada Limited.

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cAnAdA

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» ARTHRITIS SOLUTIONS

Best, Natural Options for Arthritis Effective, Long-Term Help for Pain and Active Living

By Elias Markou, ND

Silently, one in six Canadians are living with some form of arthritis. Arthritis is often described as an intense; achy; continuous pain in the joints. Arthritis is society’s great unknown disease where many sufferers go unnoticed by the public. There is a high probability that a family member, a friend, or someone you know is living with this tremendous pain and disability caused by arthritis. Arthritis has been known to devastate a promising life, and destroy a person’s spirit and independence.

OSTEOARTHRITIS AND RHEUMATOID ARTHRITIS Osteoarthritis (OA) is a degenerative disease in which the cartilage loses the ability to cushion the joint, therefore resulting in a joint that swells with pain, OA may be caused by an acute or chronic trauma or injury to any joint.

Rheumatoid arthritis (RA) is a chronic autoimmune disease in which the body attacks its own tissues resulting in an inflammatory condition that affects the whole body resulting in swelling, pain, joint deformities and loss of function.

Arthritis sufferers have endured their arthritic pain with determination while they continue on the journey to find some form of relief. The key to living better with arthritis is

understanding the condition. That has left many Canadians looking for alternative forms of treatments and relief that can be best found in natural medicine.

DIAGNOSTIC TESTS Arthritic patients should always ask their naturopathic doctor (ND) for tests that can help diagnose arthritis and uncover the deeper root causes. Appropriate diagnostic testing can also help NDs determine the best treatment approach.

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The intestinal permeability test, food allergy testing and oxidative stress profile test are all tests that further help determine the type of food and nutrition that would be best appropriate for your arthritic condition.

The results for these tests would set up the blue print for your diet and help consider the foods you should and shouldn’t eat. One more thing to consider; any test results can be re-tested to show measurements of improvements in the arthritis, so ask to test for your baseline scores before you begin treatment.

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ACTIVE LIVING, FOR PAIN RELIEF Whether you are suffering from osteoarthritis or rheumatoid arthritis, a clear, daily plan to maintain an active lifestyle is important for your quality of life. Research has demonstrated individuals participating in moderate daily exercise, have less pain and slow down the degenerative process of arthritis.

Arthritic patients can choose from a wide range of traditional activities like walking, running, stationary bike, elliptical machine, aerobic classes at a local gym or leisure stretch in a therapeutic swimming pool. These all can a be a great way to keep joints limber, increase the range of motion of all joints and decrease pain.

The John Hopkins Arthritic Centre recently reported that early studies examining the benefits of yoga, Chi Qong and Tia Chi on patients with arthritic pain have shown promising results with some improvement in joint health, physical functioning, and mental/emotional well-

being (Garfinkel, 1994). A sedentary lifestyle can lead to a downward spiral where pain becomes unbearable, leading to more inactivity which leads to greater pain and disability.

inflammatory diet, or alkalanizing your diet should be considered. Determining the perfect diet for your health may need a food allergy test first.

SUPPLEMENTS

The Canadian Arthritis Society has suggested that within a generation, there will be a new diagnosis of arthritis in Canada every 60 seconds. Medical experts do agree that the root cause of arthritis is a combination of poor diet, weak digestion, food allergies, bacterial or viral infection, chemical exposures, genetic susceptibility, and stress. The key to living better with arthritis is to improve upon these areas.

Canadians are using more natural and alternative medicine to find relief.

Supplements like fish oil, antioxidants, a potent multivitamin, extra zinc, glucosamine and chondroitin and curcumin all have shown to help some or all arthritic patients with their pain management. A balanced supplement regime is important.

Having a naturopathic doctor help you with a program will save you time and money.

FOOD AS MEDICINE Fine tuning your nutrition to eat more foods that reduce your arthritic pain is vitally important. Doing all of the above mentioned while eating a poor diet won’t get you your desired results. Increasing the consumption of whole foods, considering a hypoallergenic diet, implementing an anti-

FINDING ARTHRITIC RELIEF

Elias Markou, BSc. (Hons.), RHN, R. Ac., ND was a former firefighter turned naturopathic doctor.

For more information visit: www.mypurebalance.ca

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perForM

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» OPTIMIZE ATHLETIC PERFORMANCE PROFILE SEIRRASIL®

Inflammation, Minerals and Joints The Science Behind Natural Joint Health

By Sarah Holvik, B.Sc. Nutritional Science Healthy joints are not just a product of getting enough exercise and maintaining a healthy weight; nutritional factors play a large role in developing and protecting our joints against pain and inflammation. As a nutritionist, I am often asked questions about dietary strategies to improving athletic performance. In the same breath, the same client will often tell me about their joint and muscle aches and pains and ask if I know of any great natural remedies. The interesting thing is that the answer to both questions boils down to many of the same key dietary components.

MINERALS FOR ATHLETIC PERFORMANCE AND PAIN Minerals are one category of nutrients that dominate this list due to their integral roles in maintaining healthy bone and tissue and regulating metabolic processes. Dietary minerals are the building blocks of human tissue; without sufficient levels in our diets, healthy tissue production becomes interrupted.

Sarah Holvik is founder of Manna Health Group and author of “You Aren’t Just What You Eat,” which describes the inflammatory basis for chronic disease and draws connections between modern day diet, exercise patterns and psychological landscape and our overall inflammatory burden. Sarah is also actively involved in many other aspects of the nutrition industry including writing, research, marketing and business development.

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Studies show that deficiencies in minerals such as manganese, copper, selenium and boron, lead to joint inflammation and cartilage degradation which can significantly hamper athletic performance and post exercise recovery.

Nutritional supplementation with these minerals is an excellent way to fuel your joints and ensure your athletic performance is at the top of its game.

The scientific rationale for using specific minerals to prevent or reverse tissue damage lies within each mineral’s function within a specific tissue. For example, copper is required to activate the enzyme pathway that synthesizes connective tissue such as cartilage and elastin in the joints. This process occurs via cross-linking of collagen and elastin and is important in maintaining the strength and durability of cartilage.

Manganese is also essential for the formation of connective tissues such as cartilage and bone. Strong cartilage tissue is extremely important for performance athletes as it decreases the chance of cartilage degradation due to over-exertion and protects against joint conditions such as arthritis.

Minerals such as copper, manganese and selenium also act as antioxidants and play an important role in several antioxidant systems in the body, including antioxidant enzyme superoxide dismutase (SOD) and glutathione peroxidase (GPX), which bind and neutralize free radicals that cause inflammation. Free radicals are produced at high levels during intense exercise, and without proper intake of dietary antioxidants such as minerals, free radical production can exceed the body’s ability to produce antioxidants and lead to tissue damage due to oxidative stress.

Maintaining optimal levels of cellular antioxidants such as SOD and GPX are crucial to neutralize free radicals produced during intense exercise, protect against pain and inflammation and speed post exercise recovery.

It is important to note that although minerals have individual functions and contribute to joint health via various mechanisms; in reality these minerals work in concert to promote optimal health. For example, antioxidant enzymes such as SOD are comprised of multiple mineral components thus it is imperative that sufficient levels of each of these minerals

are obtained from the diet to ensure optimal SOD function.

SierraSil® is mineral supplement containing over 60 minerals present in a rich clay structure. These minerals act synergistically to help reduce inflammation and protect against cartilage degradation in the joints. The clay structure draws out toxins produced during metabolism and/or intense exercise, creating a further anti-inflammatory

effect. Many professional athletes have reported increased performance and decreased recovery times with SierraSil®.

Minerals have dramatic effects on maintaining optimal joint health via numerous physiological mechanisms. By providing the body with a wide spectrum of anti-inflammatory and joint-protecting minerals, SierraSil® is a great addition to any exercise regime.

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» EXERCISES FOR OSTEOARTHRITIS

Use It or Lose It Exercise that Promotes Motion in your Joints

By Kathleen Trotter, MS (Exercise Science) With osteoarthritis, the phrase “use it or lose it” is particularly applicable.

Exercise (when done right), can be an effective way to help minimize the pain associated with the condition. When you move your joints, you stimulate the production of synovial fluid, our bodies natural joint liner. The more synovial fluid you produce, the more lubricated your joints will be.

When you have osteoarthritis, you need all the synovial fluid you can produce because, osteoarthritis is due to a gradual loss of the connective tissue - cartilage - that acts like a shock absorber, and prevents your bones from rubbing against each other. As we lose cartilage, our bones do not glide as smoothly. When the loss of cartilage becomes extreme, the eventual result is that the bones within the affected joint rub directly against each other.

When putting together a safe exercise program, keep in mind exercises that promote motion in your joints. For example, try these gentle range-of-motion exercises when sitting on the side of the bed before you start your day, or when watching TV.

TOE SPREADING Start with your toes together. Then try to spread your toes wide. Attempt to spread all five toes equally. Some toes will likely move more easily than others. If this is the case, spread the less mobile toes wide with your fingers, then let go and let them return to their starting position. This will help your brain learn how to do the motion without assistance.

BIG TOE LIFTS, TOE LIFTS Keep your four other toes still and raise your big toe 10 times. Keep your big toe stable and raise your other four toes 10 times.

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ANKLE CIRCLES Rotate your foot at your ankle joint five times clockwise and five times counterclockwise.

A THOROUGH WARM-UP Aim for a minimum of ten to fifteen minutes of gentle activity. Include exercises that promote balance, core control and proper posture.

Things to stay away from are isometric exercises, like low static squats or front and side planks. An isometric exercise is one where you are required to hold a position, they are not ideal because they reduce blood flow to the muscles surrounding the static joint.

Avoid high impact activity. Instead, do low impact activity. Always have one foot touching the ground at all times.

For example, instead of doing jumping jacks, do alternating side toe taps with an arm reach. Avoid over-stretching, or exercises that require extreme joint motions. Eliminate intense yoga classes from your workout program, or at least be very careful participating in such classes.

DON’T WORK THROUGH PAIN Do not stretch to your ultimate limits. Make sure that you inquire if the instructor has experience teaching people with osteoarthritis. Do not work through pain, inflammation or swelling.

Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson's and scoliosi. Visit:kathleentrotter.com

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 21

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Âť WINTER HEALTH

Making Winter Wonderful Top Habits for Winter Thriving

By Ellen Simone, BPHE, HD, ND Are the shorter days and colder weather leaving you feeling blue? Winter is here and with the lack of sunlight comes the winter blues, also known as Seasonal Affective Disorder (SAD). People with SAD can experience a number of symptoms including depression, low energy, oversleeping, difficulty waking up in the morning, tendency to overeat, cravings for carbohydrates, weight gain, difficulty concentrating, lack of interest in daily activities and decreased sex drive.

The change of season and cold weather is a signal to start making lifestyle changes to support optimal health during the winter season. The following winter health tips can support you in staying healthy all season long.

ADD A LITTLE VITAMIN D Living far from the equator leads to shorter days in the winter. Less sunlight means less vitamin D is produced in your body. Vitamin D is required for a positive mood and supplementation has been shown to improve symptoms of depression. Increased vitamin D can also be obtained from eggs and fish as well as vitamin D enriched foods like milk products and orange juice.

It can be challenging to obtain enough vitamin D from food sources to support a healthy mood therefore supplementation in the winter is often necessary. Vitamin D is also helpful for boosting your immune system, right in time for cold and flu season. Speak to your health care provider for the appropriate dose of vitamin D required for your individual health situation.

OMEGA-3 FOR MOOD ELEVATION Omega-3 fatty acids are essential for your nervous system and mood regulation leading to a positive effect on symptoms of depression. They are commonly found in fish, seafood, and flaxseeds.

Therefore including these foods in your diet can be helpful to prevent a deficiency.

22 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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Find a Naturopath

However, if you do suffer from SAD and other mood disorders a much higher therapeutic dose is required to produce an improvement in your symptoms. Similar to vitamin D it is challenging to obtain the required amount through food. Speak to your naturopathic doctor for the appropriate dose of omega3 fatty acid supplementation.

MAKE FITNESS PART OF YOUR DAY Exercise boosts your mood and increases the amount of endorphins (the happiness hormones) in your body. There are many fun outdoor winter activities to take advantage of such as skating, snowshoeing, cross country or downhill skiing and snowboarding. If these don’t interest you, investigate options for continuing your favourite summer activities indoors.

Of course, there is always the gym and an unlimited amount of other indoor exercise options available. Signing up for a class with a friend is a fun, social way to stay active in the winter.

CHOSE WARMING, SEASONAL FOODS According to the traditional Chinese medicine philosophy, it is important to eat with the seasons. As the weather turns colder, it is important to balance the external coldness with warming foods to support your health in the winter. The temperature of food is also important, so having more cooked meals in the form of soups, stews and chilli rather than cold, raw salads is essential to optimizing winter health.

Eat more foods that warm the body: ginger root, cinnamon, cumin, anise, caraway, garlic, onion, fennel, cloves, rosemary, basil, black beans, oatmeal, quinoa, brown rice, parsnip, sweet potato, squash, leeks, kale, beef and lamb. Minimize foods that cool the body: peppermint, cilantro, marjoram, cucumber, celery, lettuce, radish, cabbage, broccoli, spinach, eggplant, zucchini, seaweed, citrus fruits, apple, pear, watermelon, tomato, banana, sprouts, mung beans, wheat products, millet, tofu.

It is important to remember that the symptoms of SAD overlap with the symptoms of other health conditions such as major depressive disorder and hypothyroidism so it is always important to see your primary healthcare provider to have your symptoms investigated thoroughly. It is also best to see someone before starting any new supplements to make sure there are no interactions with medications you may be on.

Hopefully these tips leave you feeling warm and happy this winter season! Ellen Simone is a naturopathic doctor in Ottawa, Ontario. She holds a Bachelor of Physical Health and Education from the University of Toronto and completed her Doctor of Naturopathic Medicine degree at the Canadian College of Naturopathic Medicine. She focuses on family wellness and women and children’s health.

Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

ALBERTA CALGARY Susan Janssens, BSc, ND

H.U.M. & Integrative Health Brain health, mood disorders, chronic disease: autoimmune disorders, chronic fatigue, cancer, chemical exposure & heavy metals

www.IHConline.ca info@IHConline.ca

Call: (403) 288-4880

EDMONTON Michael Mason-Wood, ND

Natural Terrain Naturopathic Clinic Prolotherapy & Sports Medicine, Autism, Men & Women's Health, Environmental Medicine

www.naturalterrain.com www.drmasonwood.com

Call: (587) 521-3595

ONTARIO MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND

Naturopathic Essentials Health Centre

Located at: 1891 Rathburn Rd. East

Dermatology & Gastrointestinal Health, Weight Loss, Arthritis www.NaturopathicEssentials.com

Call: (905) 290-0850

OTTAWA Ellen Simone, BPHE, HD, ND

Family Practice: Women's Health, Pediatrics, Mental/Emotional Health, Homeopathy

Alta Vista Chiropractic & Massage Clinic

1690 Bank St. / Call: (613) 731-5775

Somerset Health and Wellness Centre

190 Somerset St. West / Call: (613) 627-3880

www.drellensimone.com

Natural processes bring about powerful healing.

HEALTHY DIRECTIONS |

January / February 2014 23

explore

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» GREAT DESTINATIONS

5

The

Best Canadian Winter Adventures

Explore and appreciate the true beauty of Canada’s northern wilderness this winter. Glide across sheer white trails with cross country skis, make your mark in snowshoes or for those with the need for speed, downhill ski on the most picturesque mountains in the world.

By Charleen Wyman, BA Journalism & Communications

1

CANADA’S FIRST NATIONAL PARK, BANFF

In the heart of Canada’s majestic rocky mountains, UNESCO World Heritage site Banff National Park offers every winter adventure and luxury possible, including skiing at nearby Mount Norquay and natural hot springs.

Although occasionally you may have to share the roads with an elk or two dropping in from the surrounding forest, the charming town of Banff features unique shops and a wide variety of restaurants. A total of 56 mammal species have been recorded in the park including grizzly and black bears in the forested regions, as well as cougars, lynx, elk, mule deer and moose. In the alpine regions viewing mountain goats, bighorn sheep, marmots and pika is quite common.

Banff National Park also has numerous large glaciers and icefields, many of which are easily accessed from the Icefields Parkway. The park spans three ecoregions, including montane, subalpine, and alpine. The subalpine ecoregion, which consists mainly of dense forest, comprises 53% of Banff's area.

This year Banff National Park is hosting it’s 3rd annual Snow Days events from January 10th to February 9th. The Canadian Olympic Team Block Party kicks things off on January 11th, the Ice Magic Festival runs January 17 - 19 and the first ever MEC Ice Climbing Festival will be hosted from January 31-February 2. Ongoing activities such as skating, skiing, snowshoeing, dog sledding, geocaching and sleigh rides last the season long.

24 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Top: A Rocky Mountain Bighorn Sheep from Banff National Park, AB Middle: Scandinave Spa, Blue Mountain, near Collingwood, ON Bottom: A Spectacular view of Niagara Falls in the winter at night Background Photo: The Rocky Mountains, Banff, AB

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Two of Ontario’s most beautiful natural destinations – Collingwood and Niagara Falls are inspiration destinations for fitness, as well as respites for rest and rejuvenation.

2

CALLING ALL NATURE LOVERS TO COLLINGWOOD

Renown as home to Ontario’s largest downhill skiing resort, Blue Mountain Resort, Collingwood also offers adventure in nature on cross country-skis and snowshoes.

Take in great sites at great heights along Ontario’s largest suspension footbridge at Scenic Caves Nordic Centre, with a breath-taking 10,000 square km view of Georgian Bay and the surrounding Niagara escarpment area. The Centre also hosts 8 kms of snowshoe trails and 27 kms of professionally groomed cross-country trails suitable for both classic Nordic skiing and skate skiing (www.sceniccaves.com).

Après ski, warm up and experience Collingwood’s most unique spa experience – Scandinave Spa. The Scandinavian baths are renowned for their ability to cleanse the skin and provide a sense of well-being. Relax in the Finnish sauna, Norwegian steam bath, thermal & Nordic waterfall, as well as hot baths & cold plunges. The serenity of the Solaria, relaxation areas and outdoor fireplaces make each visit a memorable one. A word of advice to day trippers – plan a visit Monday or Tuesday during peak season to avoid wait time.

The number of guests granted access to the baths at a time is limited to ensure a soothing, restorative relaxation experience (www.scandinave.com).

If you’re seeking a little solitude for romance or with family close to Collingwood, consider a visit to agro-tourism destination The Pretty River Valley Country Inn (www.prettyriverinn.com). One of Ontario’s Finest Inns this little jewel of a rustic, upscale country inn is perched on 125 acres of the Niagara Escarpment (UNESCO World Biosphere Reserve) and overlooks the Pretty River Provincial Park.

Choose from 11 unique rooms which cater to all comforts including indoor and outdoor hot tubs, full fitness centre, heli-pad, hiking trails and full-country breakfast (vegetarian, vegan and gluten-free friendly). This organic farm is also home to reindeer, Icelandic, Minis & Percheron horses and offers horseback riding.



NORDIC ADVENTURES I N

C O L L I N G W O O D Nordic Centre Features Groomed Cross-country Classic and Skate Ski Trails Snowshoe Trails Night Snowshoe Hikes 420 ft Suspension Bridge Warming Hut / Hot Food Rentals and Lessons Fabulous Panoramic Views High–altitude Conditions

Charleen Wyman, BA Journalism and Communications is the editor of Healthy Directions magazine and has over 15 years of experience promoting natural health, marketing natural health products and graphic design.

1-1/2 hrs. North of the GTA

705 446-0256 ext 223 • www.sceniccaves.com HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 25

Great Destinations Guide »

Pretty River Valley Country Inn One of Ontario’s Finest Inns, on the Niagara Escarpment near Collingwood. An Eco, Agro-Tourism destination with a Certificate of Excellence from Trip Advisor! Relax, re-energize and reconnect at the Inn. Member of Ontario's Finest Inns.

Proud lodging partner of Scandinave Spa. Nottawa, Ontario www.prettyriverinn.com inn@prettyriver.infosathse.com 1-855-445-7598, 705-445-7598

Scandinave Spa Blue Mountain The award-winning Scandinave Spa Blue Mountain is renowned for the outdoor Scandinavian Baths experience.

Guests spend hours soaking whilst enjoying the serenity of the surrounding natural environment. Minutes from Collingwood & Blue Mountain Resort, the year-round experience offers Registered Massages, Getaway Packages & a delicious Bistro.

Open daily from 10am-9pm. Blue Mountains, Ontario www.scandinaveblue.com 1-877-988-8484

Scenic Caves Nordic Centre Scenic Caves Nordic Centre located on the Niagara Escarpment high atop Blue Mountain, offering panoramic views of Georgian Bay. A true winter wonderland of activities awaits you and your family. Re-connect with nature and get outdoors to explore 27 kms of cross country skiing and 8 kms of snowshoe trails for all levels. Hike across the 420’ Suspension Bridge. Rental equipment available, warming hut, food-beverage services. www.sceniccaves.com, 705-446-0256

All About You Days 2014 Kingston, Niagara Falls http://allaboutyoudays.com

Great Destinations Guides: Word ads are 30 words for $90.00, or a logo with 50 words for $200.00. healthydirections@rogers.com

1-877-276-1849 26 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

BANFF, COLLINGWOOD, VANCOUVER, NIAGARA FALLS, WHISTLER

THE 5 BEST CANADIAN WINTER ADVENTURES

WWW.HEALTHYDIRECTIONS.CA

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3

FIND YOUR WINTER BLISS IN VANCOUVER

4

WOWING WINTER NIGHTS IN NATURAL NIAGARA

Winter bliss is abound in one of Canada’s warmest cities, Vancouver. At an average of 3.9 ˚c during December, January and February touring the downtown peninsula, or the rainforest, mountains and fjords of Northshore may be seasonally brisk but always comfortable. As Canada’s largest Western Canadian city it truly offers the best of both indoor and outdoor winter adventure, arts and entertainment.

Winter sport enthusiasts can explore any one of three spectacular snowy mountain settings within an hours reach: Mount Seymour, Grouse Mountain and Cypress Mountain. Grouse Mountain, located just 20 minutes north of downtown Vancouver offers skiing, snowboarding and snowshoeing and a winter wonderland of events and activities, including outdoor ice skating, and sleigh rides. Snowshoe enthusiasts can test their skills and compete at the Grouse Mountain Snowshoe Grind, February 9th (www.grousemountain.com).

Ice can be so nice. Free outdoor ice skating at Robson Square has become one of Vancouver's most popular winter activities, after reopening for the 2010 Winter Olympics. Glide from November 15, 2013 to February 28, 2014.

Indoor enthusiasts can experience a glimpse of the aquatic at Luminescence at Vancouver Aquarium until January 22, 2014. Granville Island chases away the winter blues with a warming roster of live music, theatre and family-friendly events in late February (www.winterruption.com). Granville’s Island’s public market also offers a mix of colourful stalls, showcasing unique homemade products and freshly made, taste tempting foods. Year-round visit the Beaty Biodiveristy Museum or the Museum of Anthropology.

Winter’s kiss of ice and a blanket covering of snow gives Niagara Falls natural beauty an air of the ethereal. In the evening, light shows illuminate ice and water for a sparkling dance of light. The "Winter Festival of Lights" runs from late November to early January, featuring breathtaking light displays and outdoor entertainment against the glowing backdrop of the Falls. Winter fireworks light up the night Fridays: December 6, 13 & 20, Saturdays: December 21 to Saturday, December 28 except for Christmas Eve and Christmas Day and on Fridays: January 3, 10, 17, 24 & 31. All performances start at 9:00 pm unless otherwise noted.

For birding enthusiasts November and December are the months to visit, when thousands of gulls and terns pass through around the falls and rapids. Close to 100 different varieties of water birds have been recorded and viewed along the river.

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www.inht.ca

If you like to tie on skates, ice skate in the open-air a snowball’s throw away from one of the most magnificent natural attractions in the world at the TD Rink at the Brink. Recreational ice skating is offered from December 1, 2013 until February 28, 2014. Near the “brink” of the Horseshoe Falls, it offers breathtaking views and a magical outdoor Niagara Falls ice skating experience.

Plan a snow-showing or cross-country skiing adventure in Niagara Falls along the Bruce Trail, it offers 840 km of trails and an extra 440 km of side trails. Another local popular destination is the Haulage Road Trail, an abandoned roadway 1.5 km of trail. It has two main entrance points; one at St. Paul Avenue and the other at Mountain Road.

Warm up indoors in a tropical setting at The Niagara Parks Butterfly Conservatory. It features over 2,000 colourful butterflies floating freely among lush, exotic blossoms and greenery. Paths venture through a rainforest setting, past a pond and waterfall. A visit to the Niagara Parks Commission’s Floral Showhouse has become a Niagara holiday tradition featuring an indoor floral Christmas display the months of December and January.

Keep the kids or the kid in you active indoors by taking in one of Niagara’s several indoor waterparks or resorts or tour downtown and see attractions like Ripley’s Believe it or Not Museum, Louis Tussaud's Waxworks or the Niagara Falls History Museum.

Ice wine lovers can rejoice for three weekends in January as the Niagara Region celebrates one of Canada’s most cherished products, Ontario Icewine. The 18th Niagara Icewine Festival will be held from January 10, 2014 - January 26, 2014. From the Xerox Gala evening to wine and food parings and outdoor activities, the Festival offers plenty for every palate.

5

Train to be a Registered BioEnergetics Practitioner.

Expand the reach of your practice Discover the life changing affects of BIE Learn more at www.inht.ca The Institute of Natural Health Technologies 1200 Speers Rd. East, Unit 29 Oakville, ON

Call for a Registered BioEnergetics Practitioner in your area 1(877) 393-7700

What others are saying about BIE BIE has given me back quality of- life. I recommend it to all patients.

Dr. David Gohn D.C.

I am now able to eat foods that I couldn’t eat before.

Dr. Daniel Wilhelmus D.C.

I no longer have headaches that I was plagued with for so many years.

L.Cooper, Registered Nurse

I cannot believe how simple and effective the BIE method is.

Dr. Liliana Mitrea M.D. (Eur), N.D.

The Institute of Natural Health Technologies

WHISTLER FOR WILDLIFE

Whistler’s pristine natural surroundings of mountain vistas, ancient forests and crystal clear lakes are home to bears, birds and other wildlife.

Each winter, thousands of Bald Eagles gather on the Squamish River Valley to feast on the spawning salmon. Eagle viewing is a popular winter activity. The best time of year for spotting is between November and March. Whistler is on the natural migratory route for numerous bird species. The Whistler Naturalists organize numerous events including a monthly bird walk on the first Saturday of every month at the west end of Lorimer Road. The walk starts at 8:00 am from November to March.

Skiing and snowboarding on Whistler and Blackcomb Mountains are popular winter activities on the slopes. Or, be on top of the world with the majestic glaciers that surround Whistler.

Access is easy with glacier heli-hikes, heli-ski trips and helicopter tours. Winter ziplining, dog sledding, tubing, skating, ice climbing, winter bungee jumping, and olympic tours (bobsleding and skeleton experience) are also winter adventures for the daring or those seeking awe-inspiration at this Canadian winter fun hot spot. Find this article and more adventures with links at www.healthydirections.ca or romote your destination.

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 27

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5

» A NATUROPATHIC APPROACH

Signs You May Be Gluten Intolerant

Susan Janssens is a Calgary naturopathic doctor who has been practicing for over 10 years.

She provides a safe, effective, integrative and natural approach to health. Her areas of expertise are with brain enhancement, anti-aging, woman’s health and chronic disease.

Visit: www.IHConline.ca

By Susan Janssens, BSc, ND Gluten intolerance resulting in celiac disease, first became known as a medical condition in the 1940’s. Since then, it has become such a growing concern that our local food, bakery and even convenience stores are offering gluten-free products like never before. People who do not have an actual problem with gluten are removing or reducing it from their diets hoping to lose weight and to enhance their health. Gluten is a protein found in wheat, rye, triticale, and barley and is considered the culprit in causing damage to the small intestine with celiac disease.

Gluten intolerance is a broad term that is used for all types of allergies or sensitivity to gluten. Dr. Alessio Fasano, director of the Center for Celiac Research at the University of Maryland published a report identifying gluten sensitivity as a valid health concern and part of a spectrum of disease that includes celiac. There is a great variation in sensitivity to gluten and we now know that a person can have a “non-celiac” allergy to gluten that causes a number of health concerns.

The national institute of health indicates that 1 in 133 people in North America have celiac but only 1 in 4700 are diagnosed. It is thought that potentially fifteen times that number have a “nonceliac” intolerance to gluten. This would indicate that both gluten intolerance and celiac are underdiagnosed and a lot of people are unaware that eating gluten is the cause of their health problems.

Recent research by Joseph Murray, M.D., professor of medicine at the Mayo Clinic found that that celiac disease is four times more common today than a half-century ago. The question I ask is why?

Murray noted. “It more likely involves the wheat itself, which has undergone extensive hybridization as a crop and undergoes dramatic 28 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

changes during processing that involves oxidizers, new methods of yeasting, and other chemical processes. We have no idea what effect these changes may have on the immune system.”

An IgG or E mediated gluten allergy can be determined with a blood test, whereas a definitive diagnosis of celiac disease requires a biopsy. The end result in either case is a reduction of the body’s ability to absorb protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.

THE FIVE MOST COMMON SYMPTOMS OF GLUTEN SENSITIVITY INCLUDE: • • • • •

Abdominal pain similar to irritable bowel syndrome Fatigue Headaches Muscle or joint pain Foggy mind

If you have a gluten sensitivity these symptoms improve or disappear after removing gluten from your diet. So, an easy way to determine if you are intolerant to gluten, is to remove all glutencontaining foods for at least two weeks. When you add gluten back, use something simple like a whole wheat pasta and see if your symptoms return over the next 48 hours.

Celiac disease and intolerance to gluten have no known cure, but can be effectively treated and controlled by dietary elimination of wheat, rye, barley, triticale, and processed foods that contain gluten. 

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» NUTRITION SPOTLIGHT

VIRAGE SANTÉ

The Hidden Side of Fiber GENTLE FIBER, GOOD DIGESTIVE TOLERANCE Increasing fiber intake should be gradual in order to control the discomfort (bloating, gas) caused by such a diet. Also, make sure to drink enough water during the day to ensure their efficiency. Many clinical studies conducted on the acacia gum fiber have demonstrated this soluble fiber is very well tolerated by the digestive system, for quantities of up to 50g/day.

THE WINNING COMBINATIONS

By Sandrine Briatte, M. Sc. Biochemistry, M.Sc. Biology Time has changed our diet a lot. Today, many among us are too often inclined to eat prepared or factory-made meals, often rich in salt and fat and poor in essential nutrients. It is our digestive system that is affected first. Diseases associated with the gastrointestinal system are becoming more common, but simple daily habits can make a difference.

A daily fiber intake is a good start. We already know fiber’s positive impact on bowel regulation, satiety, nutrient assimilation and cholesterol level reduction. But, did you know fibers are also important for supplying energy to our intestinal cells and they can increase the implantation of good bacteria and decrease the recurrence of certain chronic diseases?

It is now well established that fibers reach the large intestine almost intact, and are then used by bacteria in the colon. They are excellent nutrients (prebiotics) for the intestinal flora. At the same time, they increase the installation of good bacteria in our intestine. Their use by the intestinal flora is also linked to a decrease in the repercussions of many chronic diseases.

Their degradation produces short chain fatty acids (like butyrate and propionate) which are quickly absorbed by the mucous membrane. Since butyrate alone provides 70% of the colon cells' energetic needs, facilitating the increase of good bacteria in our bowels by adding fibers as prebiotics is a good idea.

By combining fibers with a probiotic formula, the installation of a healthy intestinal flora will be eased. The production of short chain fatty acids will be facilitated and will therefore ensure good intestinal health.

By combining fibers to specialized enzymes, we improve the gastrointestinal system. In addition, some enzymes, like protease (which helps digesting proteins), also have an effect on inflammation. As long as we're taking fibers, why not combine them for a winning synergy! Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director in research and development of natural health products. She currently works at Virage Santé in Quebec. For more information visit: www.viragesante.com or call 1-800-463-0944.

ALL FIBERS ARE NOT EQUAL For a long time, an increased consumption of insoluble fibers, like wheat bran or whole wheat, was recommended for people suffering from irritable bowel syndrome. And yet, insoluble fibers are irritating and can aggravate diarrhea. Too many insoluble fibers can even worsen loose stool symptoms.

Soluble fibers are more bearable because they are gentle on the intestine; they transform into a sort of gel, which is less stimulating for the digestive tract, but guarantees regular bowel movement. Oat, legumes, prunes and acacia gum are rich in these fibers. To be noted: psyllium can be a source of soluble as well as insoluble fiber depending if the hull is used or not.

HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 29

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» NATURAL HEALTH PROFILE

PURE HAZELWOOD

Hazelwood & Teething One Mom’s Story

By Maggie Fontaine Barbara Campbell from Hamilton, ON is a mother of 7-month-old twins who were having a rough time when their first teeth came out. “I was very skeptical at first, but with two babies in teething pain I felt like I’ve tried everything else and had nothing to lose. After just a few days, the drooling was less intense and we could finally get some peaceful sleep!

Since then, my husband wears the necklace at all times and he says it works miracles for his heartburn.”

WHEN NATURE INSPIRES SCIENCE… History seems to be repeating itself when it comes to hazel wood. The First Nations people used small hazel twigs to relieve various ailments such as intestinal disorders. They even crafted necklaces to ease their babies’ teething pain. Pure Hazelwood has proudly brought this tradition back to life by developing the first line of hazel wood commercial products for the whole family. The Canadian company is now the world leader in that market.

Over the last 15 years, the Pure Hazelwood owners have been overwhelmed with thousands of testimonials from satisfied customers. This display of trust has encouraged them to invest in scientific research and development. They were confident about the efficiency of hazel wood but mostly they wanted to better understand its properties. Today, they are able to demonstrate that the hazel wood is rich in antioxidant and anti-inflammatory compounds. Research continues with specialists in the natural products field as they want to offer their clients products that meet the highest standards of quality.

HAZELWOOD HEALTH BENEFITS For many, hazelwood products are now an easy and natural way to relieve discomfort caused by digestive disorders, joint pain, skin problems and more. The products come in varieties of trendy necklaces and bracelets to please everyone’s tastes. A moisturizing lotion and a zinc ointment, both enriched with hazel wood extract, are also available.

Pure Hazelwood takes a great care about the safety of their necklaces, especially when it comes to babies. That’s why they made sure that clasp they use meet the European safety standards, known as the strictest on the planet. Pure Hazelwood baby necklaces have been rewarded by the Alive team for the last three years in the category “Consumer’s Choice – Children Products”.

According to our research results and our clients’ testimonials, it is recommended to wear the hazel wood in contact with the skin and to replace the product every three to six months. Read our testimonials and the newest developments in our research at www.purehazelwood.com. Become a VIP member for free and get the scoop on Pure Hazelwood news and promotions!

30 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

PRODUCTS & KITCHEN GEAR GIVE-AWAY

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Omega Alpha’s detox kit includes their three most popular detox products: Liver Flush, Kidney Flush & Lung Flush. A wonderful and healthy gift idea for the New Year! Don’t forget to gift yourself with a kit. Available now at your favourite retailer. OmegaAlpha.ca

3 WIN! A PURE HAZELWOOD GIFT BASKET FOR MOM AND BABY This prize giveaway gift basket from Pure Hazelwood offers beautiful cut hazelwood necklaces with gems for both mom and baby plus two bracelets. Experience the health benefits of this First Nations tradition. Scientifically validated properties.

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WIN! A DREAMFARM® MINI SUPOON MEASURES, SCRAPES A JAR CLEAN AND SITS UP OFF YOUR BENCH Available in a rainbow of colours. Dishwasher safe.

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HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 31

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THE GLOBAL LEADING PRODUCT

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NEW TESTIMONIES OF THE WONDERFUL EFFECTS OF SAGEE • Mississauga – A young U of T student was feeling stressed out and tired. He had to sleep sometimes 12 hours in order to catch up with the work load, taking a nap when coming home from school because of fatigue. But after using Sagee for three months, he is now feeling fresh and healthy, with no need to over sleep or nap.

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• A Mississauga woman in her seventies suffered insomnia for about 20 years. She would normally sleep very lightly for about one to two hours a night with fatigue and dizziness in the day-time. After using Sagee for one course of treatment, she started to feel sleepy around 9:30 pm and she could start to get prepared for sleep and get into deep sleep around 11:00 pm. She could sleep deeply into 3-4:00 am in the morning, about 4 to 5 hours of deep sleep. Her fatigue and dizziness disappeared as well.

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32 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

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Âť FUEL FOR THE FUTURE

Up Your Game Back to Basics

By Renita Rietz Our imaginations are easily captured by tales of foods that fueled the Aztec empire or drove Incan warriors to feats of untold strength and courage. However, there is one seemingly simple food that has not received the attention that it truly deserves.

With so many incredible new superfoods coming into mainstream awareness, certain superfoods and their benefits are often overlooked. Our imaginations are easily captured by tales of foods that fueled the Aztec empire or drove Incan warriors to feats of untold strength and courage. There is one seemingly simple superfood however that has not received the attention that it truly deserves.

Oryza sativa or Asian rice is a cereal grain that has been cultivated for over 7000 years. Although it is the second largest consumed carbohydrate in the world, in many health circles rice and particularly white refined or polished rice is not particularly recommended and rightly so. Those in the know turn to brown rice as a healthier alternative, yet few are aware that one can consume the stabilized bran and germ polishings of brown rice as one of the most nourishing and powerful substances for a host of incredible health benefits.

The nutrition found in rice is concentrated in the bran and the germ, which comprises the outer layer of the kernel. The outer husks of the grain are initially removed in the first milling to produce brown rice. The milling then continues in the production of polished white rice. It is ironic that white rice is often enriched or fortified in order to replace the nutrients that are lost in the milling process. The bran and the germ however that are removed contain over 65% of the nutritional value that is in the rice.

As nutrient dense foods, rice bran and germ polishings contain a broad spectrum of vitamins, minerals, essential fatty acids, essential amino acids and over 100 antioxidants.

One of the richest natural food sources of B vitamins with considerable amounts of thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), E vitamins, both tocopherols and tocotrienols, it is truly a remarkable food.

Rice bran and germ polishings contain over 100 protective antioxidants such as lycopene, lutein, zeaxanthin and polyphenols like alpha lipoic acid and proanthocyanidins.

Discover Nature’s Most Powerful Superfoods Available at www.yourorganicsources.com 34 January / February 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

These antioxidants are antiinflammatory, immune enhancing, cholesterol reducing and detoxifying. One 28 gram serving size provides an ORAC (Oxygen radical absorbance capacity) of 5,740. This is a measurement of the antioxidant capacity of a food. This is 27 times the ORAC of blueberries.

Rice bran and germ polishings also contain other unique nutritional compounds such as cholesterol lowering gammaoryzanol, an abundance of anti-inflammatory phytosterols such as beta-sitosterol and campesterol and powerful polysaccharides, which demonstrate enhanced immune function. The synergy and the interplay of these incredible nutrients gives rice bran and germ polishings its potential as a powerful superfood with a wide range of health benefits.

The slightly sweet and creamy taste can be enjoyed directly out the bag or can be easily incorporated into a variety of recipes from smoothies to salad dressing to adding it to yogurt, cereal and more.

Hdontariojan2014_Healthydirectionstemplate 13-12-17 1:05 pM page 35

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