Healthy Directions June/July Alberta 2013 by Healthy Directions

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June/July 2013

FREE!

HEALTHY DIRECTIONS

GREEN INITIATIVES 19

Enrich and Empower Your Life!

MAKE WATER FABULOUS 9

RAWLICIOUS SALADS 10

Cultural Dance &Fitness with

ARPANA CHARKAVARTY 14

HIKE, BIKE, TRAVEL 18

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Dress up your salad

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with Carlson Norwegian Fish Oils

and contain no: wheat, casein, milk, rye, oats, MSG, preservatives, artificial colors or sweeteners, peanuts, eggs, or corn.

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Carlson Citrus Vinaigrette Ingredients:

Directions:

4 Tbsps Carlson The Very Finest Fish Oil, Lemon Flavor 1/4 cup apple cider vinegar 1/4 cup balsamic vinegar

Add both vinegars and all the seasonings along with Carlson The Very Finest Fish Oil in a container with a lid. Shake and pour over salad. Refrigerate unused dressing for up to 2 weeks.

Add to Taste: • 1 or more fresh cloves of garlic • Garlic granules • Rosemary leaves, crushed • Sea salt • Fresh ground pepper ®

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JUNE/JULY 2013

In This Issue: HEALTHY DIGESTION You are What You Digest 6

A RECIPE FOR GOOD DIGESTION Fibre, Enzymes, Probiotics

NATURAL BEAUT Y

Beauty From Inside–Out 12

8 FOODS FOR HEALTHY SKIN

Strawberries, Avocado and Kale 26

SUPERFOODS

FOOD PASSIONS Igniting the Senses 10

Tabbouleh Flower

Anti-Aging Superfruit Goji Berry

Golden Beet Salad with Cider Vinegar Dressing

GREEN INITIATIVES Building and Science 17

MILKWEED FOR MONARCHS Seeds for Saving Butterflies

$50 MILLION IN FUNDING FOR CLEANER FOSSIL FUEL CCEMC Offers Fund for Projects

GREAT DESTINATIONS Travel and Explore 18

100 PLACES TO VISIT IN CANADA THIS SUMMER Travel, Hike, Bike

FIT FOR LIFE

Tangled Carrot and Broccoli Sprout Salad with Tahini Dressing 16

Featuring Arpana Charkavarty

Arugula and Thyme Salad

HEALTHY STARTS

Join the Journey to Better Health 9

MAKE WATER FABULOUS

Lemon, Aloe, Ginger and More 20

NATUROPATHY

Natural Options for Chronic Pain 22

CULTURAL DANCE FOR FITNESS

MODERN ARABIAN FLAVOURS

Caramelized Onion Tart with Sumac Roast Chicken

Exercise for Everyone 14

RAWLICIOUS SALADS

BE YOUR BEST WITH HAPPY HORMONES

Reduce Stress, Lose Belly Fat

4 5 24 25

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HEALTHY DIRECTIONS ALBERTA EDITION June/July 2013 Vol. 2 No. 3 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Cover Photo Credit Amy Nguyen is a photographer with Nguyen Photography specializing in Portraiture & Weddings. www.amynguyenphoto.com

Cover Location Cambridge Butterfly Conservatory www.cambridgebutterfly.com

Editor Charleen Wyman char@healthydirections.ca

Contributors Janet McKenzie, BSN, MBA, ND, Meghan Telpner, David Côté and Mathieu Gallant, Sara Forte, Nicola Kempinska, BKin, BA, ND, Suzanne Husseini, Leigh McAdam, Susan Janssens, BSc, ND, Lorna R. Vanderhaeghe, MS, 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, features, recipes and more: www.HealthyDirections.ca Look us up at: Healthy Directions Magazine

EDITOR’S NOTE Women like butterflies have a delicate, soft beauty. Gentle and graceful, their

beauty is diverse in colour, size and form. Some are bold in pattern, some fly quietly. But never doubt they are strong. Monarch butterflies for example are the only insect that migrates to a warmer climate that is 2,500 miles away each year. With graceful wings, women will also go the distance to thrive, in love, at work, in business, in politics and in friendship by sheer determination through all obstacles. This issue on our cover we have featured Canadian dancer and model Arpana Charkavarty photographed at the Cambridge Butterfly Conservatory with butterflies to showcase natural beauty, diversity and dance for fitness. Like Arpana, I hope you find a way to dance to your own rhythm in what you find joy in and reach your goals. Celebrate your culture and get fit with First Nations dancing, Ukrainian dance, Chinese or German dance. As for the diminishing monarch butterflies, they need our protection. Milkweed is needed for their survival because it is the only plant they lay their eggs on and the only one their caterpillars can eat. Talk about a restricted diet. To make matters worse, this once common tall field and ditch weed simply isn’t very popular next to the zinnias. With urbanization it is often mowed down in backyards and ditches. There is an easy way to help. Be a backyard conservationist by creating a butterfly conservation corner in your garden. Plant milkweed and if you have the space, plant other plants butterflies are attracted to such as butterfly weed Asclepias tubersosa to attract monarchs. Before you know it you will be hosting new generations of beautiful monarch butterflies and will ensure sighting their marvelous translucent, vibrant orange and black wings year after year and for generations to come. To find out more about how to attract monarchs, visit the Monarch Butterfly Sanctuary Foundation, which also gives financial and scientific support for preserving the overwintering ground of monarch butterflies. Visit: www.livemonarch.com. Rediscover your own natural beauty this issue with natural skin care treatments and foods that will help give your skin a vibrant summer glow. Stay hydrated and be glamourous with eight ways to make water fabulous with Meghan Telpner. This issue we also offer some unique and exciting salad choices to help add that wow factor to the table at your next barbecue or family get together. Yours in health and happiness,

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca twitter: HealthyDirections@CharleenWyman Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 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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OUR CONTRIBUTORS

Health and wellness writer renita rietz has spent over a decade researching nutritional strategies to increase the innate rejuvenative capacity we all possess by harnessing the pharmacologic and phytotherapeutic potential of indigenous foods and plants.

David Côté & mathieu Gallant are the authors of RawEssence, 180 Delicious Recipes for Raw Living and co-founders of Crudessence. Mathieu Gallant chef in 5-star restaurants around the world is also a yoga and meditation teacher. Mathieu is Director of the Academy of Living Foods. David Côté is passionate about nature and extreme sports, a living foods chef and an inspiring speaker.

meghan telpner is a Toronto based nutritionista and sought after media personality thanks to her refreshingly humorous, engaging and real approach to healthy living. Meghan’s bestselling book UnDiet, Eat Your Way to Vibrant Health is creating a revolution in how people think about their health. Join Meghan’s community on twitter: meghantelpner@MeghanTelpner. For more visit www.meghantelpner.com nicola Kempinska, BKin, BA, ND is a licensed Naturopathic Doctor practicing family medicine, with a special interest in Anti-Aging & Longevity Medicine, Women’s Health, and Pain Management. Her aim is to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. She practices out of Cedar Springs Medical Centre in Burlington.

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HEALTHY STARTS

A Recipe for

Healthy Digestion

By Janet McKenzie, BSN, MBA, ND You’ve probably heard the statement “You are what you eat”. More literally, you are what you eat, digest, absorb and assimilate. Your gastrointestinal (GI) system is responsible for the digest-andabsorb portion of that process so its health is a key factor in your overall level of wellness. Let’s have a look at the “ingredients” that contribute to digestive health.

FIBRE

Dietary fibre is also referred to as bulk or roughage. It consists of plant materials that we are not able to digest. Because we are unable to digest fibre, it carries various substances with it as it passes through the digestive system. You could almost think of fibre as a broom that sweeps out any unwanted matter that collects in the GI tract. There are two types of fibre that we need to address: soluble and insoluble. Insoluble fibre does not dissolve in water and increases the bulkiness of feces; the increased bulk helps to move this material along and out of the GI tract. Cellulose is an example of insoluble 6 HEALTHY DIRECTIONS June/July 2013

fibre common in fruits and vegetables. Soluble fibre dissolves in water and has a gel-like consistency. It influences the water balance in the digestive system, and has an impact on weight management as well as levels of hormones, cholesterol and blood sugar. Pectin is a source of soluble fibre. Pectin is common in fruits such as apples. The recommended daily fibre intake for adult males is 30 – 38 grams and is 21 – 26 grams for adult females. Many people find it challenging to obtain all the fibre they need from dietary sources. In these instances, fibre supplementation can be helpful. Unless supplementation is undertaken for therapeutic reasons, in other words to treat a specific condition, it is preferable to look for supplements that contain both soluble and insoluble sources of fibre. If you are planning to increase your fibre intake through your diet or with supplements, plan on making the change slowly. Too rapid an increase may result in unwanted side effects such as gas and bloating.



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ENZYMES

Enzymes are chemically active proteins that enhance reactions between other substances. Our bodies use them for many things, including digestion. Digestive enzymes are produced by our salivary glands, stomach, small intestine and pancreas to aid in the breakdown of carbohydrates, proteins and fats. There are times when, for various reasons, we don’t produce sufficient quantities of these enzymes. This can result in incomplete digestion; undigested carbohydrates ferment, proteins putrefy, and fats become rancid.

Lactose intolerance, with its symptoms of gas, bloating, cramping and diarrhea, is a common example of a malabsorption syndrome associated with incomplete carbohydrate digestion due to an insufficiency of the digestive enzyme lactase. At a minimum, these by-products of incomplete digestion can create some havoc in the GI tract, producing symptoms like gas, bloating, fluid retention, cramps, constipation or diarrhea. Supplemental enzymes may provide symptomatic relief. If you are going to take an enzyme supplement, look for one that

is broad spectrum and provides support for the digestion of carbohydrates, fats and proteins.

PROBIOTICS

A probiotic is a live microorganism, usually a type of bacteria, that is similar to beneficial bacteria found in our digestive systems. A prebiotic is a form of indigestible carbohydrate that stimulates the growth of probiotic organisms. The balance of different types of bacteria in the GI tract may become disturbed due to infection or treatment with antibiotics. This off-balance state is sometimes referred to as “dysbiosis”. Dysbiosis can alter the way the intestines perform the function of absorption. Dysbiosis may underlie such signs and symptoms as bad breath, body odour, bloating, gas, nausea, and constipation. It has been associated with conditions such as attention deficit–hyperactivity disorder, anxiety and nervousness, brain fog and confusion, digestive problems, irritable bowel syndrome and inflammatory bowel disease and immune disorders. A part of the immune system known as gut-associated lymphoid tissue (GALT) is embedded in the GI tract. Probiotics appear to play a role in modulating immune system activities related to these tissues and thereby have an impact on infections, allergies and chronic conditions like asthma, inflammatory bowel disease and others. When dysbiosis occurs, or even just a health-promotion measure, it may be helpful to support the microfloral balance by consuming probiotic supplements, along with foods like yogurt and sauerkraut.

SUPPORTING YOUR DIGESTIVE HEALTH

We usually think about eating in a way that promotes our health as a whole but by ensuring adequate intake of fibre, enzymes and probiotics, we can build and maintain the health of the system that is so vital to our overall well-being; the digestive tract.

8 HEALTHY DIRECTIONS June/July 2013

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8 Most Delightful Ways to Make

Drinking Water Fabulous

By Meghan Telpner Now that you’re sold on drinking water to your heart and thirst’s content to keep the toxic waste flushing out, your blood swimming along, your energy up, and your face as smooth as a baby’s tush, let’s make it fun. Drinking water doesn’t have to be the drabbity-drab boringness we often think. Here are the best ways to jazz up this nectar from Mamma Earth:

SLICED CUCUMBER

Just like being at the spa. Let the cukes soak in your water and while sipping, turn on some ocean sounds, then fish out the cuke slices and throw them over your eyes.Yes, just like being at the spa.

ESSENTIAL OILS

Making sure you’re rocking the foodgrade goodies, essential oils will liven up your water and enhance your health too. Lavender will be calming; tangerine, sweet and tangy; and mint to energize and also calm digestive upset. One drop is plenty.

ALOE LEAF

Fresh aloe leaf (yes like the one you have sitting in your sunny window) has a hydrophilic quality, meaning it attracts water. Chop one tablespoon up and let it sit in a glass of water. Drink it all up and feel the cleansing hydration take hold. Be

adventurous and eat up the aloe pulp after, but you may want to stay close to a loo – it can be cleansing.

GINGER ROOT

A thumb-size slice of fresh ginger root will lightly infuse your water, fight off any nausea or nerves, and promote digestion.

THE SOLUTION IS DILUTION

If you’re still craving that glass of fruit juice or even soda, dilute it with water (even bubbly). Start by diluting by 25 percent, then 50 percent, and then only add a splash of juice to what you’re drinking. You’ll soon be shocked by how sweet that drink is in its full strength.

WATERMELON

Sweeten the loving naturally with a little watermelon, chilled or frozen – and a packet of watermelon-flavored artificial ingredients is not the same thing.

FROZEN GRAPES

You’re not filling your glass with these frozen gems and then adding a bit of water; you’re adding two or three frozen grapes. A little treat at the end of the glass.

SLICED LEMON

An old favorite. Adds a little flavor, a vitamin C boost, and makes it look fancypants.

ACCESSORIZE

A pretty glass and delightful glass straw, along with a sweet pitcher sitting on your desk, will make sipping water feel like a decorative indulgence all day long. Make it look glam and sip more in the process.

Excerpted from UnDiet, Eat Your Way to Vibrant Health. Copyright © 2013 Meghan Telpner. Published by McClelland & Stewart, a division of Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

HEALTHY DIRECTIONS June/July 2013 9

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RAWLICIOUS SALADS

This Raw Tabbouleh is Made with Cauliflower

TABBOULEH FLOWER INGREDIENTS

DIRECTIONS

1/2 medium cauliflower, shredded in food processor (approx.) 1 cup cubed tomatoes 3 cups finely chopped fresh parsley 1/3 cup firmly packed finely chopped red onion 5 fresh mint leaves, finely chopped 1 1/2 tsp sea salt 1/8 tsp ground black pepper 3 tbsp freshly squeezed lemon juice 1 tbsp olive oil 1 clove garlic, chopped

In a salad bowl, combine all ingredients. Keeps 5 days in the refrigerator in an airtight container.

10 HEALTHY DIRECTIONS June/July 2013

Preparation: 20 minutes Equipment: food processor

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GOLDEN BEET SALAD WITH CIDER VINEGAR DRESSING

TANGLED CARROT AND BROCCOLI SPROUT SALAD WITH TAHINI DRESSING

INGREDIENTS

TAHINI DRESSING

5 golden beets 1 tablespoon extra-virgin olive oil 3/4 cup apple cider vinegar Sea salt 3 cups mâche or other tender greens 1 tablespoon walnut oil Freshly ground pepper 1/2 cup toasted walnut pieces 1/2 cup ricotta salata or fresh goat cheese

1/3 cup French green (du Puy) lentils, rinsed 3/4 cup water 1 pound assorted orange, red, and purple carrots 2 1/2 cups broccoli sprouts 1/4 red onion, finely diced 1/2 cup toasted pistachios, coarsely chopped

1/4 cup tahini 1 tablespoon extra-virgin olive oil 2 tablespoons agave nectar 3 tablespoons freshly squeezed lemon juice or apple cider vinegar 1/2 teaspoon sea salt 1/2 teaspoon freshly ground pepper 1 to 3 tablespoons water, as needed

DIRECTIONS

Preheat the oven to 425°F. Rinse the beets and cut off the greens, saving them for another use. Rub the beets with the olive oil, wrap in foil, and place on a baking sheet (in case they leak). Bake until you can pierce through the middle of each beet with a knife, about 1 hour. Remove from the oven and let cool. While the beets are cooking, gently bring the vinegar to a boil in a small saucepan over medium heat until it is reduced by a third. Remove from the heat and let cool. When the beets are cool, use a paring knife to remove the skins, which should peel off very easily. Cut each beet into thin slices using a sharp knife. Sprinkle them with salt and toss them in the reduced vinegar. Toss the mâche with the walnut oil and a few grinds of pepper. Top the mâche with the beets, walnut pieces, and cheese. Use a spoon to drizzle the remaining vinegar on top, as desired. Serve.

DIRECTIONS Put the lentils in a pot with the water and bring to a gentle boil over medium-high heat. Reduce the heat to a simmer and cook, uncovered, until the lentils are tender, 15 to 20 minutes, adding water if the liquid has evaporated and the lentils are still tough. Drain the lentils and set aside to cool. Using a vegetable peeler, peel the carrots. Rest the bottom of one of the peeled carrots on a cutting board. Starting at the skinny tip of the carrot, press firmly down the length of the carrot with the vegetable peeler to create thin shavings. Repeat with the remaining carrots. (If you prefer, you can use a mandoline instead.) Add the shaved carrots to a mixing bowl along with the broccoli sprouts and onion. To make the dressing, in a separate small bowl, whisk together the tahini, olive oil, agave nectar, lemon juice, salt, and pepper. Add the water, 1 tablespoon at a time, until you reach the consistency of a basic vinaigrette. Add the dressing to the bowl with the vegetables and toss to coat. Add the lentils and half of the pistachios and toss again. Sprinkle the remaining pistachios on top and serve immediately. Excerpted from The Sprouted Kitchen Copyright © 2012 Sara Forte, photography by Hugh Forte. Published by Ten Speed Press. HEALTHY DIRECTIONS June/July 2013 11

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Foods for Beautiful Skin By Nicola Kempinska, BKin, BA, ND

For beautiful skin that glows, focus on nourishing your skin from the inside out. Our skin has many functions, including those that impact us aesthetically. In order to keep your skin looking youthful and healthy, it is important to focus on the fundamentals – exercise regularly, get a good night’s sleep, and eat well. While it’s tough to choose just 10, here are 10 foods at the top of my list for keeping that youthful glow.

1) STRAWBERRIES

This sweet summer treat packs a slew of skin benefits. As a rich source of vitamin C, a key component in the production of collagen, strawberries can help boost skin’s elasticity and make skin more supple. We lose collagen as we age, so supplementing your diet with these berries can help to ward off signs of aging. Strawberries also contain a phenol antioxidant known as ellagic acid, proven to show a photoprotective effect from UV light, and an anti-inflammatory effect, both key factors in the development of skin wrinkles.

2) RAW COCOA

The obroma cacao is produced from the seeds of the cacao (or cocoa) tree. Not only is cacao a great source of magnesium, helping to lower blood pressure and promote relaxation, it also contains high amounts of resveratrol, the potent antioxidant found in red wine offers an array of anti-aging effects including mechanisms that protect the skin from the aging process. Cacao has been shown to reduce inflammation, and offers powerful antioxidants that combat free radicals that can cause damage to your skin. You can find raw cacao at your local health food store as a powder or as seeds, and use it in a variety of ways including in smoothies, on cereal, or to make a hot chocolate treat.

3) AVOCADO

This creamy “super-fruit”, is packed with potential health benefits. Offering anti12 HEALTHY DIRECTIONS June/July 2013

inflammatory properties, avocado can help balance skin’s appearance and colour, while reducing skin blemishes. Avocados are also rich in a variety of healthy fats, nourishing the skin to boost your complexion, and aiding in the absorption of beneficial fatsoluble vitamins. Avocados also protect against liver damage, helping to keep liver detoxification functioning optimally so that toxins don’t need to be eliminated through the skin to the same extent.

4) OMEGA-3

Yes, technically this isn’t a “food” – it is a component of a food. It can be extremely difficult these days to find sources of fish such as salmon that offer a safe supply of omega-3 fatty acids without the risk of it containing toxins such as heavy metals. Omega-3 works as a powerful antiinflammatory, reducing inflammation that can lead to aging skin. Omega-3’s can also help to reduce inflammatory skin disorders such as eczema or psoriasis. These fatty acids also nourish the skin cells with vital oils, encouraging a healthy glow. When buying fish, make sure you choose wild fish as opposed to farmed, and limit your intake to 1-2 times per week. Supplement with a high-quality fish or krill oil as a daily alternative, ensuring that the fish are small (anchovies, sardines, mackerel) and the products are tested for heavy metals.

5) KALE

Among its many health benefits including antioxidants and fiber, this deliciously versatile leafy green is power packed with vitamin A. Vitamin A promotes blemish-free skin, by enhancing skin cell repair and maintaining the integrity and function of the skin as a barrier to external toxins. The vitamin A in kale can also aid in the treatment of severe acne, and other skin conditions such as psoriasis. Additionally, one cup of kale also contains almost as much vitamin C as an orange, leading to increased collagen production and skin elasticity.

6) GARLIC

Not only is garlic full of antimicrobial properties, which strengthens the immune system leading to a fresh, bright complexion, it also provides antioxidants, anti-inflammatory benefits, and a variety of nutrients.Garlic contains organosulfur compounds, which increase skin tone and promote elasticity. The organosulfur compounds are also thought to stimulate the synthesis of glutathione, a potent intracellular antioxidant that promotes healthy detoxification pathways so that other vital organs, such as the skin, are not overloaded with the task of trying to eliminate toxins. Garlic is also a good source of selenium, a powerful antioxidant that slows the signs of aging caused by oxidation. To get the most benefit from garlic, finely chop or crush the cloves and eat the flesh raw, whether as part of a salad dressing, guacamole, or mixed in hummus.

7) GREEN TEA

This powerful beverage, enjoyed both warm or over ice, provides polyphenols, a specific type of antioxidant that offers protection to the skin from harmful UV rays, and can even prevent photocarcinogenesis (essentially, skin cancer caused by UV light). Green tea also contains a constituent known as l-theanine, which offers calming effects that counteract the visible signs of aging caused by stress.

8) KIMCHI

Fermented foods such as kimchi, made of cabbage and spices, are packed with beneficial bacteria produced during the fermentation process that replenish your gut and promote healthy digestion. The digestive tract is where we absorb many of our nutrients, which promotes a healthy complexion. If our digestion is not

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functioning optimally, we cannot break foods down and extract the key nutrients we need in order to feel (and look) your best! The digestive tract also helps eliminate toxins through excretion, but when it struggles to do this it calls on other organs to help, using the skin as one of the organs to eliminate toxins, leading to skin

blemishes, discoloration, and other conditions such as rosacea, eczema, and psoriasis. By ensuring our digestive tract is supplied with beneficial gut bacteria, we are helping to ward off negative signs of aging and other skin-related concerns, promoting a calm, even complexion. 

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Cultural Dance &Fitness with

ARPANA CHARKAVARTY From the moment Arpana Chakravarty could walk, she danced. Unable to ignore this instinct, her mother enrolled her in several varieties of dance class, and she quickly acquired an appreciation for many forms, from hip-hop to ballet. However, by the time she entered high school she had exhausted the varieties available, and began searching for a form of expression more closely related to her heritage. “I grew up in a community that didn’t offer most kinds of ethnic dance, and I wanted to expand my horizons,” Chakravarty explains. “It was when I looked beyond what was readily available to me that I became particularly fond of cultural forms of dance.” She started venturing out into East-Indian dancing, including Classical, Folklore, Khatak, Bharatnatyum, and Devotional, but eventually she turned to the more dramatic and theatrical Bollywood style. She has now been dancing Bollywood for a decade, but its allure comes from its malleability, a willingness to incorporate modern trends for sheer entertainment value. “Bollywood allows you to strut your stuff, regardless of what dance background you may have.” Despite spending much of her time at a desk (she recently achieved a Masters degree in Political Science) Arpana is fit. For much of her academic career her only exercise was dancing. “It doesn’t feel like a workout, it feels like a thrill. I am much more motivated when I focus on healthy physical activity that doesn’t have the exclusive goal of keeping me toned, losing weight, conditioning, etc.” Of course, when you dance three to four times a week for an hour to three hours a time, this too requires motivation, and to keep up that kind of dance regimen also encourages a specific kind of diet. Certain foods such as beef, caffeine, soda, and chocolate are completely absent from her diet. She primarily eats fish, greens, and grains.

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This may seem like a large time commitment, but Arpana points out that it doesn’t feel like she is wasting time. Everyone reaches a point at work or school where anxiety and fatigue threatens a healthy mental state, and dedication to a physically demanding but highly entertaining activity is an excellent way to relieve stress, regulate physical cycles, and achieve mental clarity. In 2012 the Ministry of Innovation had awarded Arpana a modest grant to launch a small business in her local community. “I wanted to give others the unique opportunity for artistic expression and physical balance that only dance can offer. There are more fun ways to burn calories, and stay in shape than simply hitting the gym.” Her company also brought together community partners both from the private sector, and non-profit organizations to create large-scale events and performances. When in school or pursuing your own business, it is easy to let work take over and neglect other important aspects of living. “I’m a firm believer in balance,” Arpana explains, “you need to make time for the what you love, but also activities that encourage a balance between mind, body, and soul.”

Support Team Make-Up and Hair Aqua Salon, Guelph, acquasalon.com Photography Amy Nguyen is a photographer with Nguyen Photography specializing in Portraiture & Weddings. www.amynguyenphoto.com Cover Location Cambridge Butterfly Conservatory www.cambridgebutterfly.com Clothing Pod Design is a fashion and lifestyle boutique located in Elora and Guelph. Lynn Whaley, lynn@poddesign.ca Video Jim Hagen, is a video and photography professional from Kitchener, Ontario. www.jhagenphtography.com HEALTHY DIRECTIONS June/July 2013 15

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MODERN ARABIAN FLAVOURS CARAMELIZED ONION TART WITH SUMAC ROAST CHICKEN 6 servings

TOPPING

½ cup olive oil 8 medium onions, sliced thinly 2½ cups flour 4 cloves garlic, sliced 2 tsp cracked black pepper Salt and pepper pinch of salt 1 Tbsp sugar 1 tsp sugar Small handful of fresh thyme 1 cup unsalted cold butter, 2 Tbsp sumac plus extra to cut into small cubes coat the chicken 3 Tbsp cold water 3 chicken breasts, on the bone 1 egg Olive oil Salt and pepper Fresh pomegranate seeds ½ cup toasted pine nuts

PASTRY

ARUGULA AND THYME SALAD INGREDIENTS

DIRECTIONS FOR ONION TART

In a bowl put the flour, black pepper, salt and sugar and mix. Put in the cold butter cubes and using your fingers rub the butter into the flour to make a crumbly consistency. Make a well in the center and pour in the water and egg. Bring the flour gradually together and mix quickly to make a smooth dough. Flatten slightly into a disk and cover with plastic wrap. Refrigerate for 1 hour until ready to use. Preheat the oven to 375°F. Roll out the pastry to fit two 13- x 4-inch tart pans with a removable bottom. Prick the base with a fork. Chill in the fridge for 20 minutes. Line the pastry with parchment paper, fill with dried beans to prevent from rising and blind bake for 15 minutes. Remove the beans and paper, turn down the oven temperature to 350°F and bake for an additional 15 minutes until a light golden color. Cool the pastry. Remove from the pan, place on flat serving platters and set aside. Put the olive oil in a large heavy-based pot. On medium heat sauté the onions and garlic. Sprinkle in the salt, pepper and sugar. Stir to coat the onions well and turn down the heat to low. Add the fresh thyme. Cook gently, stirring, taking care not to burn them. The onions will caramelize and sweeten as they cook in about 40 minutes. When they are meltingly soft, remove from the heat and stir in the sumac. They will turn a pinkish color. Pour into a colander sitting in a bowl to drain the excess oil. Preheat the oven to 375°F. Coat the chicken with olive oil, salt, pepper and sumac. Roast for about 30–40 minutes. When done, remove, cover lightly with foil and leave to rest. To assemble the tart, spread the caramelized onions on the pastry. Remove the chicken from the bones, thinly slice and place on top of the onions. Garnish with pine nuts and a few fresh thyme sprigs and pomegranate seed. 16 HEALTHY DIRECTIONS June/July 2013

1 handful fresh wild thyme (or fresh oregano), washed and drained 2 cups arugula leaves ½ red onion, sliced thin 2 green onions, chopped 20 cherry tomatoes, sliced in half 1 clove garlic, mashed juice of 2 lemons extra virgin olive oil 1 Tbsp sumac

DIRECTIONS

Place the fresh thyme and arugula leaves in a nice salad bowl. Add the onions. Scatter the tomatoes on top. Make the dressing by mixing the mashed garlic, lemon juice and olive oil. Pour over the salad. Sprinkle on the sumac, salt and pepper. Toss gently to coat evenly. Serve as a side salad or add a few cubes of feta cheese on top and enjoy it as a complete meal in itself. This tart is my version of mou’sakhan, a traditional dish. The onions have to be cooked slowly in the best oil to caramelize. I like to serve my tart with a fresh thyme and arugula salad, and yogurt on the side. Lunch couldn’t be better.

Excerpted from Modern Flavors of Arabia. Copyright © 2012 Suzanne Husseini. Published by Random House Canada, an imprint of the Knopf Random Canada Publishing Group, which is a division of Random House of Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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Identify and Grow

Milkweed for Saving Monarchs

Allow milkweed Asclepias syrica a place in your roof top or backyard garden to support butterfly populations and to attract them to your green space. Milkweed can be propagated from seeds, cuttings, and root divisions. The common milkweed is hairy, thickstemmed and upright. It grows to be 3-5 feet tall. Its leaves are oval, and are velvety on top with a downy feel underneath. They are 4-9 inches long and grow rather wide. The pinkish-purple flower buds have been described as being similar in appearance to loose broccoli. The flower is large and made up of individual florets gathered in an umbrella shaped ball which hangs from the stem. The seed pods are easy to recognize. They are green, oval shaped and about 1-4 inches in length with a pointed tip. Within, they contain many seeds with silky parachutelike attachments. Another easy to recognize characteristic is the milky white sap that will flow out from any broken piece.ď&#x20AC;ł

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Great Destinations

–Travel & Explore

Hike, Bike, Travel

100 Places to Visit in Canada By Leigh McAdam, hikebiketravel.com Canada is the second largest country in the world. From St. John’s, Newfoundland to Victoria, British Columbia it’s roughly a distance of 7,400 kilometers. And from Vancouver heading north to Whitehorse in the Yukon Territory, it’s 2,400 kilometers. Add another 1,200 kilometers to reach Inuvik, the last community of any size before the Arctic Ocean. My point is Canada is huge. It’s best to focus on just a few areas if you plan to visit.

BRITISH COLUMBIA

• Vancouver is at its best in the summer. Don’t miss a walk or a bike ride around Stanley Park, a trip up Grouse Mountain by aerial tram or via the Grouse Grind or a visit to Granville Market. • The drive to Whistler along the Sea to Sky Highway is one of Canada’s most scenic when the sun is shining. And there’s plenty to do in Whistler in the summer - hiking in the high alpine, mountain biking, rafting, even skiing. • Take the ferry from Tsawwassen to Schwartz Bay (or vice versa) for a scenic look at the southern Gulf Islands. You can go as a walk-on, take your bike or drive on, but make a reservation for your car if it’s over a summer weekend. • The Butchart Gardens close to Victoria are definitely worth a visit. They boast over 55 acres of gardens including the famous sunken gardens. Fifty full time gardeners, 12 part time gardeners and 550 staff in peak season keep the gardens in fantastic shape. Allow a minimum of 1 ½ hours. • Victoria is another city that’s much beloved by visitors. Stroll the inner harbour, have tea 18 HEALTHY DIRECTIONS June/July 2013

at the Fairmont Empress Hotel and eat at Red Fish, Blue Fish for a budget friendly meal. Check out Gillian Duffy’s advice of what to in Victoria from a local’s perspective. • Head to the hot and sunny Okanagan in BC’s interior for wine tasting. There are in the order of 100 wineries so there’s no shortage of wines to taste. The Mission Hill Winery is one that’s well known for hosting outdoor summer concerts. I’d also suggest a bike ride on the Kettle Valley Railway especially in the Myra Canyon area. • Head north to Tweedsmuir Provincial Park and the surrounding area. It boasts one of my all-time favourite hikes in the Rainbow Range, first class fishing, peaceful mountain lakes and if you want a thrill drive The Hill towards Bella Coola on the coast where grades reach 17%.

ALBERTA

• Head for the Calgary Stampede taking place this year between July 5th and 14th. In addition to rodeo events and the exhibition you can try and get tickets for KISS, The Dixie Chicks and Tim McGraw. • Dinosaur Provincial Park boasts some of the most impressive Badlands scenery you’ll ever see. It boasts more complete dinosaur skeletons than anywhere else in the world. And it’s a photographer’s dream. • Waterton Lakes National Park, located on the border with Montana is in a spectacular setting. Enjoy world class hikes including the famous Crypt Lake Trail - offering a ladder, tunnel and chains or paddle a boat on beautiful Cameron Lake. • Maligne Lake in Jasper National Park is

very popular. Boat rides to Spirit Island – one of the most photographed sites in the world are popular. But you can leave the noise behind and paddle to the end of the lake and stay for a few nights. • Banff National Park is one of the most visited in the world. And if you get away from Banff and Lake Louise you quickly lose the crowds. But where to go? There is a lifetime’s worth of hiking in the mountains so best it’s best to check with the National Park office in downtown Banff to choose something that matches your interest and ability. No matter what, don’t miss a stop at Moraine Lake. • In Jasper National Park the Columbia Icefields are a big draw. You can hike to a glacier or take a tour that actually takes you out on the glacier. • I’d call it Canada’s most scenic drive – the 290 kilometers that start in Banff and finish in Jasper. Take a few days to do it so you can enjoy all the side trips. • Edmonton offers the internationally renowned Fringe Festival. This year it’s on from August 15-25th. • Wood Buffalo National Park located in northeastern Alberta and the southern Northwest Territories is the largest national park in North America. It protects the world’s largest herd of free roaming wood bison. It’s possible to camp, canoe, fish, hike and view wildlife – though access is via Fort Smith in the Northwest Territories. View all more great destinations in all of Canada’s provinces at hikebiketravel.com.

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GREEN INITIATIVES

Building and Science Initiatives

$50 Million in Funding for Cleaner Fossil Fuel

EDMONTON — The Climate Change and Emissions Management Corporation (CCEMC) is offering up to a total of $50 million in funding for projects that can reduce emissions from fossil fuel production and processing. Initial submissions are due by September 27. “Alberta has a wealth of energy resources and we are striving to find innovative ways to reduce greenhouse gas emissions linked to fossil fuel production,” said CCEMC Chair Eric Newell. “This is one more way that the CCEMC is supporting Canada’s efforts to become a leader in energy production and cleaner technology.” Eligible projects will reduce emissions from extraction, preparation, upgrading, refining, and other processing of fossil fuels, including conversion to petro-chemicals.

Successful projects will have strong potential to make significant, verifiable and sustainable reductions in greenhouse gas emissions. The CCEMC has already funded a variety projects that reduce emissions from fossil fuels. For example, a pilot project testing N-SolvTM Bitumen Extraction Solvent Technology (BEST) uses propane or butane injected as a vapour for in-situ bitumen extraction. A project led by the ESEIEH Consortium uses electromagnetic heating (radio waves) to heat oil sands and a solvent to dilute and mobilize the bitumen for extraction and processing. The MEG HiQ Heavy Crude Quality Improvement demonstration project has the potential to reduce emissions through relatively low energy-intensity upgrading processes that eliminate the need for diluting agents,

effectively increasing product volume that can be transported through existing pipelines. The CCEMC funds projects through grants, and seeks reduced greenhouse gas emissions as a result of its investment. Supported technologies are expected to be commercialized and broadly deployed into the marketplace. Full details about applying for this Expression of Interest are available at: ccemc.ca. The CCEMC will consider innovative projects at all stages of development. Projects must be completed within three years of initiating work. Successful projects will be announced in the summer of 2014. The CCEMC is also currently inviting submissions for the $35 million CCEMC Grand Challenge: Innovative Carbon Uses. HEALTHY DIRECTIONS April/May 2013 19

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Chronic Pain

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By Susan Janssens, BSc, ND Summer is finally here, and we are in our gardens or simply enjoying nature and the sun. In any case, most likely you are using your body in ways that can cause a flare up of some old back strain, shoulder or knee injury causing pain and discomfort. Well you are not alone, as pain is the single most common reason we see a physician. Chronic pain lasts for more than three months and negatively impacts our ability to live full and healthy lives. The onset of chronic pain often begins with a trauma such as a burn, chemical exposure, injury or infection. The insult causes your body to release chemicals, which trigger your peripheral nerves located at the site of the injury to send a signal to your brain. In the central nervous system these signals are understood consciously as pain. Pain can be modulated by many different factors including your emotions, physical touch, and temperature. For example ice applied over a burn will temporarily stop the pain. A motherâ&#x20AC;&#x2122;s touch will help ease a stomach ache and a hot pack loosens up sore muscles. Other

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options such as medications, herbs, and other nutrients may enhance or inhibit the transmission of information along the nerve highway.

THE BASICS OF PAIN MANAGEMENT

Environmental: It is essential to have an exercise and stretching program that works specifically for your body. Make sure your chairs; bed and footwear are not contributing to your pain. Nutrition: Eat in moderation or eliminate foods that contribute to inflammation. These include: sugar, white flour, trans fatty acids, high omega-6 oils like corn and vegetable oils, dairy and red meats. Avoid food allergens. Consume 2-3 serving of fatty fish per week or 3-4,000 mg standardized fish oils per day. Relaxation Techniques: Utilize relaxation techniques such as guided imagery, biofeedback, breathing practices and meditation. Physical Therapy: Massage, acupressure, acupuncture, hydrotherapy (hot and cold applications), and transcutaneous electrical nerve stimulation (TENS). Topical Pain Blockers: Capsaicin cream, and magnesium oil can be used daily for pain management. Vitamin D deficiency, which is very common where we live, is known to contribute to chronic long-term pain. If you suffer from pain have your Vitamin D levels checked and supplement with the appropriate amount of Vitamin D. If you have tried everything with minimal success, your chronic pain may be caused from nerve fibers being damaged, dysfunctional or injured. These â&#x20AC;&#x153;sickâ&#x20AC;? nerve fibers send incorrect signals to the pain centers in your brain. This type of pain is termed neuropathic and is a complex, chronic pain state that may not have

an obvious cause, and it responds poorly to standard treatments. Other symptoms of neuropathic pain include sharp-shooting pain, burning pain, tingling, and numbness. A typical example of a neuropathic pain is when you twist and bend to pick up an object and suddenly you feel your back go into spasm, or you wake up in the morning and for no know reason have pain. Common causes of neuropathic pain include: alcoholism, amputation, back, leg, and hip problems, diabetes, facial nerve problems, infection, multiple sclerosis, shingles, and spine surgery. The cause may just be the general wear and tear of living a full life of adventure. The best therapy that I have found for treating neuropathic pain syndrome is neural prolotherapy (NPT). There are two other injection therapies to consider for chronic pain management as well: prolotherapy and neural therapy. Remember that chronic pain is often under treated because it can be complex and misunderstood. It is imperative to have a team that offers a coordinated and interdisciplinary approach to the problem. As a chronic pain sufferer since the age of seventeen, I have discovered that the solutions to a pain-free life are available to all of us.ď&#x20AC;ł Susan Janssens is naturopathic doctor who has been practicing for over 10 years. She provides a safe, effective, integrative and natural approach to health. For more information please go to www.IHConline.ca or phone 403-288-4880.

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Be Your Best with

Happy Hormones Skin Tags are an Early Sign of Pre-Diabetes By Lorna R. Vanderhaeghe, MS If there is one thing that is the bane of a good figure and vibrant health, it is belly fat. I am talking about that stubborn extra roll around the middle that does not seem to disappear, no matter how swift your metabolism, how much you exercise or how many sit ups you do. For some people, belly weight means the dreaded â&#x20AC;&#x153;muffin topâ&#x20AC;? that escapes over the top of your jeans. For others, abdominal weight gain results in a round, apple shape. The fat in those love handles also contributes to increased blood triglyceride levels, inflammation and insulin resistance. Carrying extra weight around the middle puts you at higher risk of heart disease, cancers and diabetes. So why do we gain weight? Our hormones are the short answer. Throughout life, hormones regulate everything from bone strength, to heart beat, to how quickly food is utilized by the body. Insulin is the main hormone contributing to belly fat. Insulin produced by the pancreas pushes glucose (sugar) into cells and thus decreases your blood sugar levels. The 22 HEALTHY DIRECTIONS June/July 2013

more sugar in your blood from eating high-carbohydrate, high-sugar, lowprotein foods, the more insulin that the hard-working pancreas must produce. Eventually, however, your cells can become resistant to insulin, resulting in excess insulin in the blood and elevated blood sugar that isnâ&#x20AC;&#x2122;t pushed into the cells causing insulin resistance a pre-diabetic condition. Skin tags are a common early sign of pre-diabetes due to elevated insulin and blood sugar. If elevated blood sugar is not controlled, Type-2 diabetes and metabolic syndrome as well as elevated cholesterol and triglycerides ultimately result.

INSULIN-TESTOSTERONE CONNECTION

In women, when insulin levels become high, it also causes an increase in male hormones circulating in the blood, particularly testosterone. When insulin and testosterone are elevated, women develop hormone-related conditions like acne, male-pattern facial hair growth (e.g. hair above the lip, on and under the chin), infertility,

CAROB EXTRACT TREATS PCOS Polycystic ovarian syndrome (PCOS) has been a very difficult condition to treat until chirositol came to the rescue. In women with PCOS, weight gain around the hips and thighs, insulin resistance, higher-than-normal male hormones, sometimes multiple cysts in the ovaries and infertility due to not ovulating are major components of the condition. In multiple studies, chirositol was found to effectively treat insulin and blood sugar levels, excess male hormones, weight gain and appetite in these women. In women who also do not ovulate or have irregular periods associated with insulin resistance and PCOS, chirositol is the answer. Most women with PCOS are overweight, but for those who are thin and have PCOS, chirositol maintained their normal weight while regulating insulin and blood sugar levels while improving ovulation and menstrual cycles, and reducing excess circulating male hormones.

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and polycystic ovarian syndrome (PCOS). Chirositol has been researched with excellent results for the treatment of PCOS, restoring fertility, reducing weight, and halting male facial hair growth and acne.

NORMALIZING INSULIN AND BLOOD SUGAR

A unique, well-researched ingredient derived from carob called chirositol has been involved in more than 30 published studies at Virginia Medical School over the past 25 years. Research on chirositol (pronounced kur-au-sit-ol) has shown excellent results in the treatment of insulin-resistant conditions like Type 2 diabetes, metabolic syndrome and PCOS as well as weight loss, especially belly fat. Chirositol stimulates insulin activity, helping to regulate glucose levels, which in turn helps to normalize blood sugar levels. At the same time, it will not cause low blood sugar in those with normal blood sugar levels. It acts like insulin in this action. Due to chirositol’s ability to improve the action of insulin, it thereby reduces the high testosterone seen in women with elevated insulin and improves conditions such as excessive weight gain around the middle and irregular ovulation or menstruation in women.

ELEVATE HAPPY HORMONES

Chirositol has been shown to reduce appetite and improve serotonin, our happy hormone. Reduced serotonin or poor metabolism of serotonin is linked to increased sugar cravings. So by restoring serotonin, chirositol helps control appetite.

STRESS AND BELLY FAT

When under constant stress, your adrenal glands pump out a hormone called cortisol to help you deal with the stressors you are facing. Just as insulin resistance promotes weight gain, so does chronic stress because it triggers the adrenal glands to produce cortisol. Elevated cortisol is associated with elevating insulin, blood sugar problems, fat accumulation, hormone imbalances and more. Cortisol also causes our fat cells to change structure and become resistant to fat loss. In short, cortisol makes our fat cell door slam shut and not let the fat out even when we reduce calories and exercise. For these reasons, it is imperative to reduce stressors and to support the adrenals too. Adrenal support nutrients like ashwagandha, rhodiola, suma, Siberian ginseng and schizandra berries work to normalize adrenal function. Use chirositol daily, reduce stress, support your adrenals with the herbs mentioned above and eat a diet designed to keep insulin and blood sugar balanced. Make sure you have protein at every meal, and eat good carbohydrates including dark green vegetables and salads, along with healthy fats including extra virgin coconut butter and olive oil. Walk at least 30 minutes per day and watch that belly fat disappear. Lorna Vanderhaeghe, MS, is Canada’s leading women’s health expert and has been researching nutritional medicine for over 25 years. With degrees in nutrition and biochemistry, she is the author of ten books including her newest A Smart Woman’s Guide to Weight Loss. Visit www.hormonehelp.com and sign up for her free monthly eletter.

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SUPER FOODS

The Anti--Aging Superfruit

Goji Berry

By Renita Rietz There is perhaps no other superfruit that has gained as much attention as the humble goji berry. It has quickly risen to superstar status in main stream health and wellness circles. Captivated by its promise of holding the secret to youth and vitality, it has been touted as “the longevity berry” that Li Ching-Yuen, the famed Chinese herbalist and qigong master who reportedly lived to a ripe old age of 256, consumed on a regular basis. Although we can be easily seduced by its colourful lore and mythology, looking at goji berries through the lens of traditional use and current research provides a better understanding of this functional superfood. Goji berries (Lycium barbarum and Lycium chinense), also known as wolfberries come from the Solanaceae family, the same family classification as tomatoes, eggplant, bell peppers and cape gooseberries. This garnet red berry grows on shrubs native to China and Tibet, although most commercial goji comes from central and northern China. While many parts of the plant are used such as the roots and the leaves, the berries are the most sought after for their nutritional value and array of beneficial compounds. Much of the interest in goji berries has been on their impressive nutrient content. They contain B vitamins, vitamin C, selenium, zinc, potassium and calcium. In a quarter of a cup of dried goji berries, 20% of

the daily recommended iron, 30% of the daily recommended vitamin A and 10% of the recommended vitamin C are provided in addition to fibre and a host of protective antioxidants, such as zeaxanthin. Zeaxanthin is an important carotenoid beneficial for promoting optimal eye health, particularly of the retina and the oxidative damage that ensues from excessive UV sun exposure. Zeaxanthin is often used to decrease the risk of age-related macular degeneration. Other beneficial compounds to be found in low concentrations are betaine, plant sterols and amino acids. In one study on a concentrated goji berry juice administered for 14 days, participants experienced feelings of general well-being, improved neurological and psychological performance, as well as improved gastrointestinal function. On a subjective evaluation rating system, increased levels of energy, athletic performance, sleep, focus, mental acuity and feelings of happiness and contentment were also noted. Another interesting class of compounds that have gained attention are the unique polysaccharides in goji berries that comprise anywhere from 5-8% of the dried fruit. Polysaccharides are known for their immune-modulating ability. Enhanced immune function and antioxidant activity have been noted from goji berry

polysaccharide-extract treated aged mice. While the research on goji-polysaccharide isolated therapeutic extracts encompasses a broad range of benefits from neuroprotection, to glucose control to immune-modulation to increased endurance, consuming the dried berries on a daily basis is the best way to get a myriad of beneficial compounds in whole food form in the ratio that Nature intended. Goji berries have a delightfully sweet and tangy taste that works equally well in both sweet and savoury recipes. The easiest application is to add 2-4 tablespoons to your favourite smoothie recipe or 1-2 tablespoons to tea. Beyond this they can be used for trail mixes, porridge, cereals, salad dressings, stews, desserts and more. Choosing a goji berry product from a reputable company that guarantees third party testing of pesticides is of prime importance. Incorporating this food into your daily diet may not hold the promise of extending life span beyond 200 years, but the abundance of beneficial nutrients and antioxidants known for minimizing oxidative damage and free radical stress will lead you down the right path of prevention, contributing to your longevity potential. Renita Rietz is a health and nutrition writer who educates on the phytotherapeutic potential of indigenous foods and plants for prevention and regeneration. E-mail: renitarietz@gmail.com

Nature’s Most Powerful Superfruits www.organictraditions.com Available At Your Favourite Health Food Store 26 HEALTHY DIRECTIONS June/July 2013

Goji Berries

Golden Berries

Acai Berry Powder

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