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FREE! JUNE/JULY 2010
Get Fresh! How to Buy, Store, Prepare & Grow
What’s In Your Salad? Couples Detox Take the “How Will You Age?” Quiz
DIP INTO SUMMER
MENOPAUSE SURVIVAL
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HEALTHY DIRECTIONS JUNE/JULY 2010
In This Issue: GET FRESH! Fruits, Vegetables and Herbs 8
How to Buy By Season, Store and Prepare Produce For the Love of Salad recipe: Herb and Berry Salad with Lemon Vinaigrette 12
HEALING HERBS
Herbs for Healing, Women’s Health & Menopause 18
W H A T ’ S I N YO U R S A L A D ?
Lettuce know the Nutritional Facts
M E N O PA U S E S U R V I VA L Natural Approaches to Health & Beauty 45+ 14
A N A T U R A L A P P R O A C H T O M E N O PA U S E
Herbal Help: Black Cohosh, St. John’s Wort & Sage 16
H E R B A L T E A F O R M E N O PA U S E
Sip to Sooth the Symptoms 26
8
AN AGE EMBRACIN G QUIZ
25 Anti-Aging Tips 36
THE MAMMOGRAM CONUNDRUM
Examining Breast Thermography
N ATURAL BEAUT Y Look and Feel Your Best
an
34
40
W E A R YO U R V E G E T A B L E S
Reduce Your Risk of Skin Cancer 42
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GET FRESH!
BEAUTIFUL SUMMER SKIN Get your A, C and E Vitamins
ECO LIVING Healthier Living in Environmental Harmony
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48
M O D E R N D AY B I D E T S AV E S T R E E S
Get that Clean Feeling with Water 48
E A R T H TA L K
Bamboo for the Environment
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MAKE-IT N ATURAL Make Your Own Natural Products and Produce 34
G R O W YO U R O W N H E R B S I N P O T S
Thyme to Grow
F O O D PA S S I O N S Igniting the Senses with Foods and Recipes 28
DIP INTO SUMMER
Black Olive Tahini Spread Red Bell Pepper Hummus White Bean & Artichoke Hummus
14
Seasoned Baked “Pita Chips”
H E A LT H Y S T A R T S Join the Journey to Better Health 23
23-24
D I A P E R D AY S
A Change of Heart – A Mom’s Story 24
C O U P L E S D E T OX
Fertility and Family Planning 30
T H E T O P 10 R E A S O N S T O S E E A N A T U R O PA T H
Treat the Cause with Non-Invasive Therapies 33
HEART BURN , BLOATIN G, CRAMPIN G?
Get Herbal Relief 38
N AT U R A L T R E AT M E N T S FO R M R SA & S TA P H
Going to the Hospital Soon? 50
HOW IT’S MADE
What’s Missing in Your Fish Oil?
FIT FOR LIFE Fitness Routines and Inspiration 17
INCREASE BLOOD FLOW WITH LEG EXERCISES
Pedaling, Leg Lifts and Knee Bends 20
WA L K I N G T O M A K E A D I F F E R E N C E
Tips for Oxfam Trailwalker
T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 44
HOW TO LIVE IN THE NOW
Doing The Work, Means Asking Questions
6 7 31 32 46 47 49
EDITOR’S NOTE OUR CONTRIBUTORS NATUROPATH LISTING GUIDE SPA AND RETREAT GUIDE HEALTHY OPTIONS SHOPPING GUIDE COURSES AND EVENTS GUIDE CLASSIFIEDS
28
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Editor ’s Note Okay, I admit it. Until this issue I have always kept my store-bought tomatoes in the fridge. I was just used to them tasting bland and mushy. What food storage faux pas do you make? Find out in the article, Get Fresh from the cookbook, For the Love of Salad by Jeanelle Mitchell. Mitchell has great advice for keeping fruits and vegetables fresh, as well as, preparation tips. Keeping your food fresh is important to avoid food drying out and rotting prematurely and for avoiding harmful mycotxins, carcinogenic aflatoxins and moulds. Speaking of salad, it’s time to toss that left-over iceburg lettuce one last time – into the recycling bin. Turn over a new leaf or two, with vitamin rich alternatives in the article What’s In Your Salad? by Registered Dietician Angela Hubbard. Getting fresh produce starts with buying in season and buying local. If you buy produce at the grocery store or health food store, find out which of your favourite fresh fruits and vegetables are in season now (see page 9) or take a tour of your local farmer’s market. It doesn’t get any fresher than straight from your backyard or windowsill. Even the patio gardener can get started growing food with herbs in pots or tomatoes in containers. I hope to inspire your inner gardener with an excerpt from the book Grow Your Own Herbs in Pots, by Deborah Schneebeli-Morrell, which offers step by step growing instructions and recipe ideas. I’m hoping to get my tomato seeds in soon. There are many great organic varieties to choose from, such as, black zebras and yellow brandywines, which you just can’t easily find in stores. Once they’re ready to harvest, I’ll be storing them on the counter from now on. Feeling the heat? I’m not talking about the warmer days, but those midnight hot flashes and night sweats associated with menopause. This issue we have also included a menopause survival section with natural health tips for looking and feeling your best. Yours in health and happiness,
Charleen Wyman BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca
June/July 2010 Vol. 11 No. 4 At Healthy Directions we offer researched information that contributes to living a healthy life in mind, body and spirit, as well as, a more Earth-friendly existence. Editor Charleen Wyman char@healthydirections.ca Contributing Writers Jeanelle Mitchell, Elvis Ali, BSc, ND, Claude Gallant, Ph.D. in Microbiology, Sandrine Briatte, BSc, MSc, Debra Daley, Angela Hubbard, RD, Karen Palmer, Kristina Balmer, Rahim Habib, BSc, ND, Staness Jonekos, Rose Reisman, Rahima Hirji, ND, Matthew Kostanecki, Deborah Schneebeli-Morrell. Alexander Mostovoy, HD, DHMS, BCCT, Michelle Honda, PhD, Michelle Sevier, DNM, DAc, Allison Tannis, BSc, MSc, RHN, Byron Katie, Tim Larha.
and Mark Schneider, CNP Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.
Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Check out our website: www.HealthyDirections.ca Become a fan or start a live discussion: Look us up at Healthy Directions Magazine on www.facebook.com.
Healthy Directions is an independent journal produced by Cousins Publishing, six times a year. All content is copyrighted by Cousins Publishing. ISSN 1488-6308
IMPORTANT : Always seek the opinion of your medical doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed. 6 Healthy Directions June/July 2010
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OUR CONTRIBUTORS Staness Jonekos is one of the original executive producers who launched the television network Oxygen Media, cofounded by Oprah Winfrey. She was also the co-executive producer of VH1's Celebrity Fit Club. She is the author of The Menopause Makeover. For more information visit: www.menopausemakeover.com or follow her on twitter/Stanessfor more.
Allison Tannis BSc, MSc, RHN is a nutritional scientist, author and leading health educator in nutrition and natural medicine. Allison is a Nutritional Consultant working in southern Ontario and the author of four books including best-seller Probiotic Rescue (Wiley, 2008) and Feed Your Skin Starve Your Wrinkles (Fairwinds, 2009). Allison is dedicated to converting the language of health science into fun, easy-to-understand terms.Visit: www.allisontannis.com.
Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a Bachelor of Science majoring in Biology in 1979 and received his Doctorate of Naturopathic Medicine in 1987. Ali has been in private practice for 22 years specializing in Chinese medicine, sports medicine and nutrition. He is a member of the postgraduate association at Harvard medical school and a staff member at CCNM.
Michelle Honda, PhD practices at Renew You Holistic Health in Ancaster/West Hamilton. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. For more information visit: www.renewyou.ca. Call: (905) 304-0111.
Rahima Hirji, ND has a practice at Target Therapeutics in Kitchener where she enjoys working with pediatric patients and has a special interest in womens’ health, infertility and autoimmune diseases. Visit: www. targettherapeutics.com or call 519-593-2354.
Byron Katie’s simple yet powerful method of inquiry into the cause of all suffering is called The Work. Since 1986, she has introduced The Work to millions of people throughout the world. Her three bestselling books are Loving What Is, I Need Your Love—Is That True? and A Thousand Names for Joy. Her website is www.thework.com, where you will find many free materials to download, as well as audio and video clips.
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What You Need to Know to
Get Fresh!
By Jeanelle Mitchell, from “For the Love of Salad� While many fruits and vegetables are available year round, most are at their peak during specific seasons. Always buy fresh produce that looks its best, and avoid blemished, bruised, or dried-out fruits and vegetables. Buy local, seasonal produce whenever possible. I like using a fruit and vegetable wash, sold in a spray bottle. It is wonderful for cleaning away dirt, wax, water-repellent agricultural chemicals, and fingerprints from your fruits and vegetables.
To ripen avocados, mangoes, pears, or tomatoes, place them in a fruit bowl on the kitchen counter for two to four days. To speed up the ripening process, you can place them in a paper bag at room temperature. A ripe fruit yields to gentle pressure. Once ripened, keep avocados, mangoes, and pears in the refrigerator. The fruit is best sliced or diced at the last minute to prevent it from browning. Tomatoes should not be stored in the refrigerator, as this will decrease their flavour and alter their texture.
KEEPING IT FRESH Store mushrooms in paper bags, as plastic makes them sweat, turning them slimy. Poke a couple of holes in the paper bag so that the air can pass through, and the mushrooms should keep three to four days. Do not clean until just before use. Avoid submerging mushrooms in water; wash them under cool running water and immediately dry them with paper towels, or wipe them individually with a wet paper towel. Store potatoes, squash, onions, and garlic loose, in a cool, dark place. 8 Healthy Directions June/July 2010
TIPS FOR PREPARING FRESH PRODUCE To peel a mango, before cutting, wash the mango with the peel on. Use a sharp knife to carefully cut the fruit in half vertically, sliding the knife along the seed. Repeat this on the other side so you have two halves. Slice the halves while still in the peel, then turn the mango halves inside out to fan out the fruit. Slice off the fruit at the base.
444
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BUY FRESH BY SEASON SPRING
SUMMER
AUTUMN
apricots beets apples arugula broccoli beets asparagus blackberries Belgian endive avocados blueberries broccoli carrots carrots butternut squash chives corn carrots fennel cucumber cauliflower fiddleheads eggplant celeriac green and mango figs yellow beans new potatoes garlic nectarines pineapple ginger peaches radishes grapes peppers spinach mushrooms raspberries spring baby parsnips spinach lettuce pears summer squash pomegranates strawberries tomatoes sugar snap peas sweet potatoes watermelon snow peas
WINTER avocados cabbage celery clementines fennel grapefruit leeks lemons mandarins onions oranges potatoes radicchio radishes pomegranates tangerines
Healthy Directions June/July 2010 9
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HERB & BERRY SALAD WITH LEMON VINAIGRETTE In many Mediterranean countries, fresh herbs are used as primary salad ingredients. Enjoy this refreshing, versatile herb salad by experimenting with the berries, nuts, cheeses, and herbs of your choice. Buy the freshest ingredients you can find. Serve this salad “European style,” after the main course, or arrange lamb chops or slices of grilled steak on top for a satisfying and stunning main-course salad.
INGREDIENTS 2 tsp. grainy mustard or Dijon mustard 1 tsp. liquid honey 1⁄3 cup fresh lemon juice 1⁄3 cup extra virgin olive oil freshly ground pepper 2 heads Boston or red leaf lettuce, torn into bite-sized pieces 1⁄2 cup torn fresh basil 1⁄2 cup coarsely chopped fresh parsley 1⁄2 cup chopped fresh cilantro 1⁄4 cup chopped fresh mint 1⁄2 cup feta, chèvre, or blue cheese 1⁄2 cup berries (blackberries, strawberries, raspberries, or blueberries) 1⁄2 cup chopped toasted pecans, pistachios, or pine nuts
DIRECTIONS For the vinaigrette: combine mustard, honey, and lemon juice in a small bowl. Gradually whisk in olive oil until well combined, and season with pepper to taste. Set aside. Just before serving, place lettuce, basil, parsley, cilantro, and mint in a large salad bowl. Toss with vinaigrette. Add cheese, berries, and nuts. Toss gently to coat. You can also divide the herb salad among 6 individual plates and top each with cheese, berries, and nuts.
To open an avocado, cut it in half lengthwise, through to the pit. Separate the halves by twisting them in opposite directions. Remove the pit by hitting it with the blade of your knife and twisting. After removing the pit, scoop the flesh out from each side in one piece with a large spoon. To section oranges and grapefruit, with a sharp knife, remove the peel and pith from the fruit, first by cutting off the top and bottom, then by slicing off the sides along the contours. Trim off any remaining pith, which is bitter. Cut between the fruit segments and membranes to remove each section.
CHOOSING AND PREPARING HERBS Fresh herbs will enhance any salad, providing it with distinctive flavour. Herbs offer more than taste; they are rich in antioxidants and other healing compounds. Many herbs also have a substantial amount of vitamins A and K. To keep your herbs fresh, treat them like a bouquet of flowers. Immerse the stems in a jar with 2 inches (5 cm) of water. Cover loosely with a plastic bag and refrigerate. Change the water occasionally—the herbs will stay fresh for several days. Before using, rinse the herbs under cold running water and dry thoroughly by gently patting with paper towels. If the leaves are attached to woody stems, pull them off the stems and then chop. 10 Healthy Directions June/July 2010
The taste of parsley is described as clean and refreshing. The flat-leaf, or Italian, variety is more strongly flavoured than the curly variety. Parsley has a celery-like taste and is very popular because it underlines the aroma of foods without being dominant. High in vitamins A and C, parsley is also known as a natural breath freshener. Basil is peppery in taste and has a faint tang of cloves and anise. Cilantro (fresh coriander) has a pungent, palate-awakening taste, with hints of citrus. Mint is sweet and has a cool, refreshing taste. Chives (first up in my spring garden) have a light onion-like taste. Their edible purple flowers make a pretty garnish for your salads. Thyme is an herb with tiny leaves and a minty, tea-like flavour. Rosemary has a pungent but sweet taste and a piney scent. Tarragon has a mild licorice taste. Chervil is a sweet, aromatic herb that also has a mild taste of licorice. Dill has a delicate, mild caraway flavour. Greek oregano has a spicy, piquant taste. Edible flowers are a beautiful garnish for salads. I have found nasturtiums among the most versatile. I make sure to plant my own nasturtiums annually—that way I know they’re safe to eat. Nasturtium petals will add a light mustard taste to your salad.3 Reprinted with permission from ”For the Love of Salad” by Jeanelle Mitchell. Writer and artist Jeanelle Mitchell was born in Grand Falls, New Brunswick. Whitcap, 2010. Visit www.whitecap.ca.
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Healing Herbs
When resting, do you have unpleasant twitching or tingling in your legs or an uncontrollable urge to move your legs? You can now find relief without any side effects. Introducing an all natural product called Restless Legs Support. It contains natural herbs and fast absorbing minerals that will allow your legs to fully relax at the end of the day. No more twitching or tingling. No more sedatives or side effects. Get the most relaxing and refreshing sleep you have ever had!
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Toll Free: 877-263-7330 12 Healthy Directions June/July 2010
By Elvis Ali, BSc, ND, DiplAc The foundation of optimum self-health care and healing encompasses the traditional crisis intervention medicine along with the healing systems of China, India, Native Indians and other societies. This offers the public a new and exciting self-care health and healing reality. Naturopathic medicine uses many approaches to focus on the most powerful healing source, your body’s own wisdom to heal itself, by addressing the underlying causes of disease. One of the major modalities used is herbal medicine, which is known as phytotherapy. This therapy uses substances from plants which is made from the leaves, roots, seeds or stems of medicinal plants to treat illness. In the early 1800’s there was a new era in pharmacotherapeutics, whereby the active components of medicinal plants were extracted and then their structure were disclosed. The active ingredients are known as phytopharmaceuticals because of their beneficial physiological effects. The following tables list specific herbs which are indicated for particular problems, such as, infections, difficulty in sleeping, nervousness, digestive disturbances, poor memory, stress and women’s health (menopause). Many of the medicines used today are derived directly from plants, however, their active ingredients are purified and their medicinal effects are magnified. As a result of the potential side effects of medications, the public is looking and seeking out alternatives for their health concerns. The new model of self-health care and healing integrates the best of all models with a primary focus on prevention and healing by using less intrusive approaches. Growing interest from the public and health care practitioners is leading to more research into the potentially safer and more effective herbal remedies. In terms of prevention, naturopathic treatments and medicinal herbs use a more integrated approach that values the mind, body, soul. They can be integrated with Western Medicine, thereby, offering the opportunity for a longer and better quality of life to attain and maintain optimum wellness.3 Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor in Toronto.
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Herb
Helps to:
Echinacea
Traditionally used in herbal medicine to help relieve the symptoms of upper respiratory tract infections and to help relieve sore throats.
Valerian
Helps to promote sleep / used as a sleep aid.
Chamomile
Traditionally used in herbal medicine as a calmative and/or sleep aid.
Ginger
Traditionally used in herbal medicine to help relieve digestive upset/disturbances (carminative).
Ginkgo Biloba
Helps to enhance memory in adults.
Ginseng, American
Traditionally used in herbal medicine to help relieve nervous dyspepsia and to help digestion in cases of nervousness and/or stress.
Milk Thistle
Used in herbal medicine to help support liver function and help relieve digestive disturbances/dyspepsia.
Green Tea
To help in weight management when used with a program of reduced intake of dietary calories and increased physical activity.
Aloe Vera
Traditionally used in herbal medicine - stimulant laxative.
Arnica
Helps relieve pain and/or inflammation in muscles and joints.
Women’s Health
Helps to minimize signs and symptoms of menopause.
Black Cohosh
Relieve symptoms associated with menopause.
Soy Bean Extract
May reduce severe and frequent menopausal symptoms, such as, hot flashes and night sweats.
Chaste Tree Berry
Traditionally used as a herb for gynecological disorders.
Wild Yam
Used to treat headaches, dysmenorrhea and hot flashes associated with menopause when used in combination with other herbs.
Burdock Root
Traditionally used as a diuretic.
Dong Quai
Traditionally used in Chinese medicine to relieve menopausal symptoms.
Passion Flower
Traditionally used in herbal medicine as a sleep aid, in cases of restlessness or insomnia due to mental stress.
Lemon Balm
Traditionally used in herbal medicine as a sleep aid in cases of restlessness or insomnia due to mental stress.
Hops
Traditionally used in herbal medicine to help relieve nervousness as a sedative and/or calmative.
Ashwaghandha
Traditionally used in Ayurveda as a sleep aid. Healthy Directions June/July 2010 13
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A Natural Approach to
Menopause
By Claude Gallant, Ph.D. in Microbiology As you approach menopause, your body is going through a transition period because of the changes in hormone patterns, specifically the decline of reproductive hormones (estrogen and progesterone). Some women will experience multiple symptoms, whereas others seem to breeze through this transition virtually symptom-free. The severity of the symptoms varies from one woman to the next. Some of the most common symptoms women may experience before and after menopause are: monthly cycle changes (shorter or longer, blood flow heavier or lighter), decreased fertility (ovaries release fewer eggs), vaginal dryness (a drop in estrogen affects the vaginal lining making it thinner, dryer and less elastic), hot flashes, sleep disturbances (night sweats or insomnia), mood swings (irritability, anxiety, depression) and more. Menopause is a natural phenomenon that occurs typically around 45-55 years of age. In North America most women reach menopause by age 51. When women reach menopause, decreases in estrogen levels can cause other medical issues, such as, urinary incontinence (thinning of the lining of the urethra, weakening of the pelvic muscle), cardiovascular diseases (increase risk after menopause since estrogen provides cardiac protective benefits) and osteoporosis (estrogen plays an important role in bone health). Being a woman is not easy. Going through menopause is challenging even for the best of us. However it can be an empowering and enriching experience. Attitude changes everything. A positive outlook can make all the difference. Embracing the change enables you to “get in front of it, take ownership of it” and do something about it! Some symptoms can be alleviated with dietary changes, weight management, lifestyle modification (stop smoking, exercise, limit 14 Healthy Directions June/July 2010
caffeine and alcohol) and by removing unnecessary stress and coping with unavoidable stress. Natural products can help relieve the symptoms of menopause. Remember that what works for others will not necessarily work for you so be well informed and patient. Don’t give up!
BLACK COHOSH (Actaea racemosa, Cimicifuga racemosa) This herb has been used for centuries to treat hot flashes and other menopausal symptoms. There is conflicting clinical evidence. Some clinical evidence suggest it may help relieve menopausal symptoms (night sweats, migraines, irritability, heart palpitations and vaginal dryness) while other studies show little to no benefit. This indicates that not enough reliable data is available to determine the role of black cohosh in menopause treatments. However, there is enough evidence to show it is safe; so, at worst it doesn’t help, but it is worth a try.
ST. JOHN’S WORT (Hypericum perforatum) This herb can be used as a sedative for relief of mild to moderate depression, restlessness or nervousness and helps treat symptoms of sleep disorders that often occur during menopause.
SAGE (Salvia officinalis) This herb has many medicinal properties and is very useful to manage excessive sweating. It has been used during menopause for the treatment of hot flashes. However, the sage you have in your spice cabinet is not strong enough. Look for concentrated supplements. 444
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RED CLOVER (Trifolium pratense) Red clover is a rich source of isoflavones (often termed phytoestrogens because of their functional similarity to estrogens). A small amount of evidence indicates red clover may help reduce the side effects of menopause.
GINSENG (Panax ginseng or Panax quinquefolius) This herb has been widely used in traditional medicine for its adaptogenic properties (helps cope with stress and boost the immune system). It has been used to treat symptoms related to menopause.
SOY PRODUCTS Isoflavones are the active components in soy which help reduce menopause symptoms. Soy can be found in foods such as tofu, edemame, tempeh, soybean, flaxseed, soy milk, soy sauce and miso (soybean paste). It is quite common in Asian foods.
swings, vaginal dryness and osteoporosis. Unfortunately, there is risk associated with it. Many factors, such as, family medical history, your age when you reach menopause, risk of bone loss and the gravity of your symptoms will affect your decision and practitioner recommendations regarding HRT. If you decide to go with HRT you should carefully research all of your options and be prepared for the side effects, such as, bleeding, bloating, breast tenderness or enlargement, headaches, mood changes, and nausea. Also, for some women hormone therapy may increase their chance of blood clots, heart attacks, strokes, breast cancer and gall bladder disease. However, for some women the severity of their symptoms necessitates the need for hormone therapy for short-term treatment. Make an informed decision when you decide how to handle menopause. Remember it is inevitable. Embrace the new you and reach out for help if you need it. You will be surprised how many women are experiencing the same issues and will offer support.3
VITAMIN E This vitamin has been used to treat hot flashes but to be effective the dose has to be quite high (400 IU) which is not safe for everyone.
Claude Gallant holds a Ph.D. in Microbiology from the University of Calgary. She also has post-doctoral training in Molecular Biology and Bacterial Pathogenesis. She published research papers in well-respected international journal in the field.
HORMONE REPLACEMENT THERAPY (HRT) Hormone replacement therapy (HRT) is often prescribed to reduce the negative effects of menopause, such as, hot flashes, mood pub healty 12 mai.ai
12/05/10
14:28:48
Herbal Tea for MENOPAUSE? By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology
C
M
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CM
MJ
CJ
Made for you!
CMJ
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MENOPAUSE HERBAL TEA with Lalma, well-being takes SHAPE!
Reduces the symptoms related to menopause Intended as a refreshing herbal tea Contributes towards reducing hot flashes
MENOPAUSE HERBAL TEA Information: 1 800 463-0944 www.viragesante.com
Women each deal differently with menopause. However, the symptoms brought by this period of change are usually the same for everyone: hot flushes, profuse sweating, insomnia and anxiety. No matter how serious the case, there are ways to help reduce those effects. The ones made out of our little plant friends are to be considered. Taking a hot beverage like herbal tea isn’t usually what comes into mind when dealing with those symptoms. Yet, plant infusion allows us to extract its active substances. Once extracted, it can be taken cold, mixed with fruit juice, while still retaining all of its great natural properties. In order to ease the symptoms occurring within this lifechanging transition, some plants are especially recommended. Lemon balm and skullcap are renowned for their appeasing qualities. They help reduce anxiety and insomnia, thanks to their combined components. Sage works great on diaphoresis: it reduces profuse sweating. Peony, on the other hand, reduces those unbearable hot flushes. Finally, motherwort acts on palpitations by soothing the nervous system. Some plants can act upon ingestion. But it is usually recommended to take them on a regular basis to help reduce recurrent symptoms. So, enjoy summer time with the balmy emanations of a refreshing infusion.3 For more information visit: viragesante.com/tisaneslalma
16 Healthy Directions June/July 2010
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FIT FOR LIFE
Improve Blood Flow with
Leg Exercises By Debra Daley
PEDALING Lie on your back on the floor with your hands out to the side. If you feel some strain to the lower back, place your hands beneath your buttocks. Lift your legs off the floor and pedal them as if you were pedaling a bicycle. The more you elevate your legs, the more you will increase blood circulation to them. Continue this exercise for as long as you are comfortably able to do so.
LEG LIFTS Lie on your back with your hands beneath your buttocks, if you wish. Keeping your buttocks pressed down, and your lower back against the floor, lift one leg at a time and hold in an elevated pose perpendicular to the floor. Hold this pose until you feel the blood begin to flow back up from your feet, your calves, and your thighs. Then, repeat the motion with your other leg. Rest both legs in an elevated pose against a wall until you feel an improvement in the circulation in your legs.
KNEE BENDS WITH ANKLE FLEXES
Reprinted with permission from “Body Moves� by Debra Daley. CICO Books, $24.95; www.chapters.ca
Lie on your back. Pull one knee into your chest, holding onto your leg behind your knee. Point and flex your foot several times. Do this attentively in order to exercise the calf muscles and the tendons around your ankle. Repeat with the other leg.
Photo Credit: Copyright CICO Books, 2010. Healthy Directions June/July 2010 17
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Lettuce Know the Nutritional Facts
What’s in Your Salad? By Angela Hubbard , RD Today’s grocery stores and farmer’s markets are brimming with a variety of locally-grown lettuces and salad greens, making the boring side salad a thing of the past. No need for recipes - whether creating a whole meal or adding colour to your plate, a fabulous salad can be as simple as tossing a couple of complimentary flavours together with nutritious greens. Despite the wide variety available, choosing greens for your next salad doesn’t have to be challenging. One way to experiment is to try one of the prepared mixes on the market. Also called mesclun or spring mix, they are easy to use and often contain a variety of arugula, mixuna, frisee (curly endive), radicchio, spinach, oak leaf, red chard, red mustard or other young salad greens. You can even try mixing mesclun with your favorite lettuce for a simple, yet tasty change. Although most types of salad greens have similar nutritional value, there are some differences. Eating a variety of foods from day-to-day is one way to give your body the building blocks it needs to maintain health. And what better way to do this than by treating yourself with a refreshing and flavourful salad on a hot summer day.
Turn Over A New Leaf
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HEAD LETTUCE (ICEBERG) This is the most commonly used type of lettuce because of its crisp texture, mild taste and long shelf life in the fridge. However, despite its popularity, iceberg lettuce contains the fewest nutrients and the least amount of flavour compared to other lettuce varieties.
An ounce of prevention is worth a pound of cure!
BOSTON LETTUCE (BUTTERHEAD, BIB) Boston lettuce has mild tasting and pliable, cupped leaves that work well in salads, especially with delicate dressings, in sandwiches, or as a bed for other dishes. Bib lettuce tends to have smaller, more flavourful leaves.
New - Intelligent
LEAF LETTUCE (LOOSE LEAF, RED LEAF) Leaf lettuce has a tender, sweet flavour that makes it versatile for any salad. The green and red tip varieties taste similar and can be used interchangeably. Leaf lettuce has numerous varieties and works well in gardens and shallow windowsill or balcony planters. Red leaf lettuce has the highest vitamin A content.
ROMAINE Romaine has dark green, flimsy leaves and a stronger flavour than iceberg. In the centre are pale, sweet, crispy leaves. It is most commonly known as the main ingredient in Caesar salad but Romaine lettuce is very versatile and can be paired with orange segments and toasted almonds for a refreshing summer-time snack. Its hearty texture can hold up to any type of dressing, from a light vinaigrette to a heavy blue cheese. Romaine has the highest folate content and is also a good source of vitamins A and C.
SPINACH Spinach has a hearty flavour and creamy texture that works well alone in a salad or mixed with other types of greens. Like romaine, it can be combined with a variety of flavours, from the bold taste of hard-boiled eggs with creamy dressing to the delicate taste of strawberries with vinaigrette. Spinach has the highest vitamin K and potassium contents.
ENDIVE (BELGIAN, FRISEE) Endive has curly leaf ends and bitter flavour, with the inner leaves being paler, milder and more tender. Endive has a range of textures and diverse uses, from hors d’oeuvres to salads to adding visual interest to dishes.
WATERCRESS (GARDEN CRESS) Watercress has a bright peppery flavour and is part of the mustard family. With age, cress becomes sharper in taste. It can be used fresh in salads or sandwiches, lightly wilted in soup, or as a garnish. Since it is very perishable, it is best used on the day of purchase. Watercress has the highest vitamin C content.3
Because we are responsible for our own Wellbeing.
Nutritional information taken from the Canadian Nutrient file from the Health Canada website: http://webprod.hc-sc.gc.ca/cnf-fce/index-eng.jsp. Nutrient content also varies depending on growing season, soil conditions and length of storage. Angela Hubbard, RD is a Registered Dietitian and nutrition consultant located in Toronto, Ontario. She practices a client-centered and evidencebased approach with an emphasis on building healthy and sustainable relationships with food. Visit: positivelynourishing@gmail.com.
Experience. True Swiss.
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OXFAM TRAILWALKER
Niagara team set to walk 100 km in 48 hours
Walking to Make a Difference
A Step Towards Helping Others. By Karen Palmer Jan Neufeld’s determination to walk 100 km of the Ganaraska Trail as part of Oxfam Trailwalker Canada is one part helping herself and two parts helping others. “It challenges me to stay in shape, and we’re physically putting time and energy into helping Oxfam Canada,” says Neufeld, part of Team Niagara Water Walkers. One of Neufeld’s work colleagues in the water waste department for the Niagara region was motivated to make a difference following the disaster in Haiti. As a result, she recruited the team to participate in this fundraiser for Oxfam Canada. During Trailwalker, teams of four hike 100 km in less than 48 hours. Teams start together, go through each 20 Healthy Directions June/July 2010
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checkpoint together and cross the finish line together. Each team also depends on a support crew to prepare meals, restock supplies for the trail and keep the team moving. This year’s Trailwalker traces a section of the Ganaraska Trail from Barrie to Orillia, Ont. The route is mostly in densely forested bush, following single- and double-track trails, but with checkpoints along the way to rest.
TRAINING FOR TRAILWALKER Neufeld has been training for Trailwalker by walking long distances, cycling, weight training and playing tennis. Since she’s also focused on losing an impressive 40 pounds before the event, her nutritional goals during training include monitoring calorie intake. But for that grueling 100 km walk, Neufeld and her team will enjoy nutritious meals prepared in advance, such as chili and spaghetti and meatballs.
While on the trail, Haddow suggests carrying foods that are light and will yield both a surge of energy as well as sustainable energy. These include no-fuss fruits for a quick boost and pre-soaked nuts and seeds for easy digestion. “Listen to your body. If you don’t feel like you need food, then most likely you don’t need food,” says Haddow. “Stick to keeping hydrated, that’s number one.” Walking 100 km in 48 hours might be about the physical and mental challenge for the participants, but for Oxfam Canada it’s a way to fund life-changing work in developing countries. Trailwalker has become one of Oxfam’s biggest fundraisers, with events in the U.K., Australia, Japan and Belgium. Trailwalker has raised more than $70 million worldwide to support Oxfam’s work. Oxfam Trailwalker Canada 2010 begins at the Snow Valley Ski Resort near Barrie on July 23 and ends in Tudhope Park in Orillia.
VOLUNTEERS NEEDED FOOD FOR FUEL “At the checkpoints is where you stock up on something more nourishing to the soul, so to speak,” says David Haddow, an holistic fitness trainer in Ottawa. “The main thing is to keep the food real. Go for organic proteins and fats, such as chicken, steak, tofu or legumes, along with lowglycemic sustaining carbs, such as sweet potato, wild and brown rice, and quinoa.”
Oxfam Trailwalker Canada is an event that brings people together from different communities. Volunteers are needed at checkpoints, on the trail, as drivers and to cheer on the teams. Volunteering is a great way to share in the excitement of Oxfam Canada’s biggest fundraising event and, most importantly, make a difference. 3 For more information, visit: www.oxfamtrailwalker.ca.
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A CHANGE OF HEART
Diaper Days
A Mom’s Experience
By Kristina Balmer After my first experience cloth diapering, with my then 18-month-old, it’s a wonder I was willing to try again. They were an impulse buy. Strolling through a major department store’s baby section one day, I happened upon a package of flannel fitteds. They looked simple enough – no pins or folding. So I bought them, went home, washed them once, and threw one on my daughter. She leaked. Thinking the cover wasn’t on tight enough, we tried another one. When she again had wet pants shortly after, I was done. We had tried, failed, and that was it. We were using disposables – and that was ok, because I could confidently say “been there, done that, not for us.” Three years later, with our third baby, we were having blowouts with every disposable diaper we tried. A friend was having great success with cloth; so, I had her show me hers, which were like nothing I had ever seen before. They were cute, trim, and easy to use. So, I spent hours researching cloth diapers on every topic from types of diapers and their materials, to washing routines. There is a wealth of information out there – including diapering review sites, and chat forums dedicated to cloth diapering. The benefits to using cloth amazed me. We would easily save money. The amount of waste we were sending to the landfill would be drastically reduced. I would no longer be exposing my baby constantly to the chemicals and dyes contained in disposables. My baby might potty train earlier since cloth diapers tend to let them feel the wetness more than disposables. It really seemed like switching to cloth was a good idea. We made the switch, and have been cloth diapering full-time ever since. Our only regret is that we didn’t start sooner. Laundry is more than manageable, and we’ve solved our leak problems. We have a little bit of everything – pockets, AIOs (All-in-ones), fitteds, prefolds and covers. I love my pockets for their quick drying time. AIO’s are just about the easiest diaper ever, but will take a little longer to dry. My fitteds are much like an AIO, and for shorter periods, I don’t need a cover. Prefolds can be trifolded into a cover, and make for absorbent inserts in pockets. Flushable liners make handling soiled diapers a breeze. There are a number of popular materials used for cloth diapers, and what you choose generally comes down to personal preference – both yours, and your baby’s. A baby’s skin may be more sensitive to one material over another or you may like natural fibers more than synthetic. Price may also be a factor. When considering cloth, do your research. Don’t commit yourself to any one type or system, and be open, trying a few things to see what is best for you and your baby. What works for one, doesn’t always work for another. Cloth diapering will be a great, rewarding experience if done right, from the start.3 Kristina Balmer is the mother of three beautiful girls. For more information on cloth diapers visit: www.rearz.ca
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Fertility & Family Planning
Couples Detox By Rahim Habib BSc, ND More and more couples are finding that it is taking longer to conceive a baby. The question that remains is why, and what can be done. Why also are rates of certain childhood illnesses rising: asthma, allergies, childhood cancers, birth defects, developmental and learning problems (eg: Autism, AD/HD)? Our society needs to cleanse and detoxify our bodies, before conception, to support our own fertility, and to bring healthy babies into the world.
TOXICITY & FERTILITY Many studies have shown that chemical/toxin exposures negatively affect our fertility. For example, in 2009, New York researchers found that the toxin cadmium is associated with reductions in the concentration of sperm and reduced human sperm motility. We are exposed to cadmium via cigarette smoke, PVC plastic products, nickel-cadmium batteries, and the incineration of these and other products. As a result, cadmium is increasingly found in our food and water, and ultimately in our bodies. An example in women was recently shown in a 2009 study involving Danish women and their exposure to common ‘non-stick’ or water-proofing compounds, perfluorooctanoate (PFOA) and perfluorooctane sulfonate (PFOS). Women that had higher blood levels of PFOA and PFOS were found to have two times the likelihood of taking over 12 months to achieve pregnancy, or to need infertility treatments to attain pregnancy. The effects of toxins, such as, cadmium and non-stick-type hormone-disrupting chemicals are just two examples of many chemicals that negatively affect our fertility.
NUTRITION BEFORE PREGNANCY Most couples know the importance of folic acid and taking omega-3 fats before and during pregnancy, and to avoid alcohol and smoking. In addition, some fascinating research has shown that nutrition levels of other nutrients before conception can affect the long-term health of the baby. A 2007 U.K. study conducted on sheep found that by restricting the nutrients vitamin B12, folic acid, and methionine, the adult offspring were dramatically affected, in that they were heavier, fatter, had altered immune responses, were insulin-resistant, and had elevated blood pressure. Note that the nutritional restriction in the mother before pregnancy did not actually affect the time it took to get pregnant, nor the birth weight, but the effects were noted when the offspring were adults. If this research holds true for humans, this may help explain our current and growing epidemic of childhood obesity and diabetes, and adult metabolic syndrome.
24 Healthy Directions June/July 2010
For
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VITAMIN D Vitamin D has also shown to be fundamental for a baby’s neurological growth and development, so much that pregnant women who are deficient in vitamin D are more likely to have babies who develop autism, a severe neurodevelopmental disorder. In studies conducted by professors Hollis and Wagner of the Medical University of South Carolina, they discovered that breast milk is a source of vitamin D that is rich enough to maintain healthy levels in infants – provided the mothers took at least 4,000 international units per day. Pregnant women who do not go out into the sun need much more vitamin D than is in their prenatal vitamin, and the new typical recommendation is only 1000 IU per day, clearly not enough vitamin D according to these recent studies. In addition, children with autism often have certain mutations in their genes, and it just so happens that vitamin D also serves important roles in repairing DNA damage and protecting against oxidative stress (free radical damage). Yet again, vitamin D is proving to be a fundamental preventative vitamin that is important prior to conception, during pregnancy, and lactation, and must be tested for prior to conception.
PRECONCEPTION DETOX We need to encourage couples to do comprehensive cleansing prior to conception. This may include the use of saunas, nutritional testing and appropriate treatment, colon hydrotherapy, dietary changes, herbal medicines, acupuncture, homeopathy, oil-dispersion
hydrotherapy, among other possible detox-related therapies. Research also shows that many women develop low thyroid function during pregnancy, and so it is important to test the thyroid at least twice during pregnancy, to prevent miscarriage, birth abnormalities, and complications. I have found that couples also benefit from pre-conception counseling, where I review the sources of dangerous chemical toxins in the couples’ home and work environments, and make recommendations to positively influence their fertility.
COUPLES CLEANSE A ‘Couples Cleanse’ is a comprehensive detox, ranging from a week to 3 months, and is best done with both partners in conjunction with a trained health care professional. Not only is there a release of toxins, but circulation and general health and vitality improves as well. It is also an intense bonding opportunity for the couple. By proactively preventing exposures, and proactively detoxifying our bodies, we can ensure a healthier future for our children and for the environment.3 Rahim Habib is a registered naturopathic doctor, offering pre-conception counseling, with a special interest in helping patients comprehensively detoxify their bodies for preventative and therapeutic benefit. He also has a special interest in children’s learning and behavioural health, and chronic conditions in adults. He is the director of the Four Seasons Naturopathic Clinic for Detoxification and Healing and can be reached at 905-597-7201 or www.FamilyNaturopath.ca.
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An Age-Embracing Quiz
How Will You Age? QUIZ | How Will You Age? 25 Anti-Aging Tips CHECK OFF THE AGE-EMBRACING GUIDELINES YOU PRACTICE 1>
Wear sunscreen daily. The sun is your biggest enemy. Apply sunscreen of SPF 15 or greater 20 minutes prior to going outside.
2>
Cleanse and moisturize your skin twice daily.
3>
Use a retinol night cream.
4>
Be sure to moisturize the delicate skin around your eyes. Facial moisturizers or a moisturizing face cream will do the job.
5>
Remove makeup every night before going to bed.
6>
Exfoliate your face regularly.
7>
Enjoy weekly hydrating facial masks.
8>
Use anti-aging and antioxidant products in your skin-care regimen.
9>
Massage your skin. It is good for blood circulation, relaxes muscles and can relieve signs of tiredness.
10 > If you smoke, STOP. 11 >
Take omega-3 supplements.
12 > Limit alcohol consumption. 13 > Wear sunglasses. Squinting from the sun will only accelerate the manifestation of those lines around your eyes. 14 > Avoid suntanning. If you want a tanned look, use facial bronzers or sunless tanners for a healthy summer glow. 15 > Avoid really hot showers and baths. 16 > Use detergent-free soaps for your face and body. 17 > Use 2% hydroquinone topical over-the-counter cream to lighten subtle skin discoloration. 18 > Treat yourself to a professional facial, and discuss a skin-care regimen for your skin type.
19 > Practice relaxation techniques. Second to sun damage, stress can age your skin. 20 > Always wear a hat in the sun. 21 > Sleep on a satin pillowcase to avoid facial creases, and get enough sleep. 22 > Drink plenty of water. 23 > Eat a healthy diet, rich in antioxidants (citrus fruits, blueberries, strawberries, green tea, red vegetables, fresh salads). Avoid salt, sugar, caffeine and fatty foods. Eat fiber. Take your supplements. Eat fish 3–4 times a week. 24 > Exercise most days of the week. 25 >
Maintain a healthy weight.
26 Healthy Directions June/July 2010
Slow Down the Effects of Aging By Staness Jonekos We can’t stop the aging process—even those of you running to the plastic surgeon cannot escape. I went on a beauty quest that would embrace my age, not disguise it. If you begin good beauty habits today, you can actually slow down the effects of aging.Wouldn’t it be nice to wave a magic wand and turn aging skin into youthful radiance? You cannot stop aging. Sorry, ladies, it bummed me out, too. You can, however, manage aging. Embrace the experience by arming yourself with the magic of good beauty habits. There are two types of aging—internal and external. Our genes cause internal aging. Internal aging begins in our twenties, but signs do not appear for decades. Dry skin, fine wrinkles, thin skin and loss of underlying fat are examples of internal aging. Although we cannot stop internal aging, thankfully we can at least slow down external aging. External aging adds to our naturally occurring internal aging. The sun, gravity, facial expressions, sleeping positions and smoking are all external factors that accelerate aging. We can slow the aging process with good beauty habits. Applying these anti-aging tips can erase years from your face.3 Staness Jonekos one of the original executive producers who launched the television network Oxygen Media, cofounded by Oprah Winfrey. She was also the co-executive producer of VH1's Celebrity Fit Club. For more information visit: www.menopausemakeover.com or follow her on twitter/Staness Excerpted from “The Menopause Makeover” by Staness Jonekos ©2009 by Staness Jonekos Enterprises, Inc.Published by Harlequin Enterprises Limited. THE MENOPAUSE MAKEOVER: The Ultimate Guide to Taking Control of Your Health and Beauty During
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[ Step Four: Customizing Your Beauty Routine ]
19 > Practice relaxation techniques. Second to sun damage, stress can age your skin. 20 > Always wear a hat in the sun. 21 > Sleep on a satin pillowcase to avoid facial creases, and get enough sleep. 22 > Drink plenty of water. 23 > Eat a healthy diet, rich in antioxidants (citrus fruits, blueberries, strawberries, green tea, red vegetables, fresh salads). Avoid salt, sugar, caffeine and fatty foods. Eat fiber. Take your supplements. Eat fish 3–4 times a week. 24 > Exercise most days of the week. 25 >
Maintain a healthy weight.
THE RESULTS How many tips did you check off?
25 20 15 10
You go, girl. You will probably knock off 15 years from your age with these terrific beauty habits. Keep up the good work. Very impressive. Do people ask if your daughter is your sister? Kick it up a notch and join your sisters in the “25” group. Or stay where you are and your good habits will knock off 10 years. A good start. Add a few more tips, and join the ladies who ranked above you. Or continue the same strategy and notice 5 years knocked off your age. Nice try, but you won’t see the results you may be looking for as the years pass. Try adding 5 tips monthly to your regimen for the next 2–3 months.
5
Oh, girlfriend… You either have great genes, or you look like your grandmother. There is hope. Start adding some of these tips to your daily life, and fast. Depending on external factors in your life, it is never too late to begin practicing better grooming habits.
0
What freedom not to worry about your skin. That could be a good thing. But one of these days, you’ll wish you’d taken better care of your skin! Warning: Wake up and slap on some sunscreen and moisturizer.
[87
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DIP INTO SUMMER
3
Sensational Summer Dips
Top Left: Black Olive Tahini Spread, Top Right: Red Bell Pepper Hummus, Bottom Left: Seasoned Baked “Pita Chips”, Bottom Right: White Bean & Artichoke Hummus
Photo Credit: Ryan Szulc
Recipes reprinted with permission from Canadian author Rose Reisman’s “Family Favorites”. Visit her website at: www.rosereisman.com. 28 Healthy Directions June/July 2010
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BLACK OLIVE TAHINI SPREAD
RED BELL PEPPER HUMMUS
WHITE BEAN AND ARTICHOKE HUMMUS
This is similar to a hummus dip, but with black olives added. To cut back the calories and fat you can use canned sliced olives that are packed in water, not oil, but if you want more flavor, use those packed in oil and pitted. Tahini is sesame seed paste, found in the ethnic section of your supermarket.
The addition of roasted bell pepper to a hummus dip creates a new flavor and color. This is not only great as a dip but also as a spread for sandwiches or tortillas.
Another twist on traditional hummus. The addition of white beans and artichoke hearts is outstanding.
INGREDIENTS 1 cup canned chickpeas, drained and rinsed 1/4 cup tahini 3 Tbsp water 2 Tbsp olive oil 2 Tbsp lemon juice 1 tsp finely chopped garlic 1/2 tsp hot chili sauce 1/3 cup finely diced canned black olives 2 Tbsp chopped fresh basil or parsley
DIRECTIONS Combine the chickpeas, tahini, water, olive oil, lemon juice, garlic and chili sauce in the bowl of a food processor. Purée until smooth. Stir in the olives and garnish with basil or parsley.
INGREDIENTS INGREDIENTS 1/2 cup canned chickpeas, drained and rinsed 1/4 cup roasted red pepper (about 1/2 small roasted red pepper) 1 1/2 Tbsp tahini (sesame seed paste) 1 Tbsp lemon juice 1 Tbsp olive oil 2 tsp water 1/2 tsp finely chopped garlic 1/2 tsp hot chili sauce 2 Tbsp chopped parsley
1 cup canned white kidney beans, drained and rinsed 4 canned artichoke hearts, drained and chopped 2 Tbsp tahini 1 1/2 Tbsp olive oil 2 Tbsp lemon juice 1 1/2 tsp finely chopped garlic 1/4 tsp ground cumin pinch of salt and freshly ground black pepper 1/4 cup chopped cilantro
DIRECTIONS
DIRECTIONS
In the bowl of a small food processor, combine the chickpeas, roasted red pepper, tahini, lemon juice, oil, water, garlic and chili sauce. Purée until smooth. Garnish with parsley.
Combine the beans, artichokes, tahini, olive oil, lemon juice, garlic, cumin, salt and pepper in the bowl of a food processor. Purée until smooth. Add the chopped cilantro and stir to combine.
SEASONED BAKED “PITA CHIPS” Store-bought pita chips are deep fried, which increases their calories and fat content. The spices in this recipe add flavor instead of oil. Feel free to substitute spices of your choice. Try a variety of different colored and flavored tortillas. The whole wheat version has more fiber and nutrients.
INGREDIENTS
DIRECTIONS
3 large flour tortillas 3 Tbsp finely grated Parmesan cheese pinch of salt and pepper pinch of paprika pinch of garlic powder pinch of onion powder
Preheat the oven to 350°f. Slice each tortilla into 8 wedges. Arrange on a baking sheet, not overlapping. Lightly coat with cooking spray. Combine parmesan, salt, pepper, paprika and garlic and onion powders in a small bowl. Sprinkle seasoning over the tortillas. Bake for 12 minutes, or just until lightly browned.3
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More info call 416•530•1788 www.jivathai.com Healthy Directions June/July 2010 29
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The Top Ten Reasons You Should See a
Naturopath
See what an ND can do for you. By Rahima Hirji, ND People often ask why they should seek the care of a naturopathic doctor. How are we different from conventional doctors? What types of treatments do we use? Do we get results? So, to answer these and many other questions about naturopathic medicine, here are the top 10 reasons why you should see a naturopathic doctor.
1
NATUROPATHIC DOCTORS USE NON-INVASIVE THERAPIES
2
WE BUILD RELATIONSHIPS WITH OUR PATIENTS
As naturopathic doctors, we use a variety of non-invasive yet highly effective modalities depending on your individual health concerns. We are trained in nutrition, homeopathy, counselling, botanical medicine, lifestyle modification and Asian medicine including acupuncture; so, you can make sure you are getting the health care you need with minimal if any side-effects.
We take our time so you can finally have your chance to be heard. Instead of being rushed out of our offices, you get to tell us your concerns, your limitations, your past experiences or anything else you might think is relevant to your health. The relationship is one of mutual respect and this can often be a crucial factor in healing.
30 Healthy Directions June/July 2010
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Naturopath Listing Guide
3
NATUROPATHIC DOCTORS ARE TRAINED PROFESSIONALS
We go through rigorous training before becoming licensed to diagnose and treat the health conditions affecting you and your family. of After three years undergraduate studies, with a focus on pre-med sciences, we complete an intensive four-year program in naturopathic medicine and two different sets of gruelling board exams before becoming registered and licensed to practice in Ontario.
4
OTTAWA
BURLINGTON Philip K.L. Lee, BSc ND Family Medicine & Cancer Care Burlington Natural Health Centre
www.SeekWholeness.com naturaldr@gmail.com Call: (905) 634-8598
NATUROPATHIC DOCTORS EMPOWER THEIR PATIENTS
WE TREAT THE CAUSE
Prescription drugs often deal with symptoms but rarely address the cause of ill health. Naturopathic doctors focus on working on a deeper level. By identifying and treating the cause of disease, rather than the symptoms, the body can better regulate and heal itself. In so doing, the patient not only feels better, they actually get better too. 444
Vivienne Guy, ND & Associates Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Chiropractic, Massage, Allergy & Hormone Testing
www.KilbornWellness.com
Call: (613) 738-8000
THORNHILL & RICHMOND HILL
KITCHENER Rahima Hirji, ND Infertility, Autoimmune Disease, Pediatrics, Weight Loss www.targettherapeutics.com drrahima@targettherapeutics.com
Call: (519) 593-2354
We take time to educate our patients so that you can take better care of yourself. As the Chinese proverb states, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.” Naturopathic medicine is about empowering patients to make better choices in order to achieve greater health throughout their entire lives.
5
Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.
Natalie Cheng-Kai-On,BScND Innervate Health Care Centre info@natdoctor.com www.natdoctor.com Call: (416) 894-0621
TORONTO & BRAMPTON
MISSISSAUGA Carol Morley, BKin, ND
Victoria Resendes, ND, BSc
Zawada Health Clinic
Menen Centre for Optimum Health, Wallis & Associates Wellness Clinic,
'Across from Square One Shopping Centre’
Weight Loss, Detox, & Nutrition www.zawadahealth.com
Family practice, weight loss, digestive health, dermatological conditions, cosmetic acupuncture
www.naturopathic-medicine.ca victoria@naturopathic-medicine.ca Call: (647)287-9754
Call: (905) 804-1752
TORONTO
NEWMARKET Helena Gold, ND Align Chiropractic Health Centre, Women`s Health, Weight Management, Facial Acupuncture
www.alignyourhealth.ca (905) 953-1008
NORTH YORK & SCARBOROUGH Elvis Ali, ND B.Sc MBA Chinese Medicine www.btnl.ca elvisali@swissherbal.ca
Baljit Khamba Grewal, ND, M.PH Aangen Community Centre 868 Dovercourt Road, Toronto START Clinic for Mood and Anxiety Disorders 32 Park Road, Toronto
www.aangen.com, www.startclinic.ca bkhamba@gmail.com
Call: (416) 560-1374
WOODBRIDGE & VAUGHAN Linda Brown, BA ND CBP Scott Health Centre Certified BodyTalk Practitioner, Neuro-Emotional Technique
www.HealingSpiritND.com
(905) 851-2216
(905) 695-4232 (416) 721-4349
OAKVILLE & BURLINGTON
WOODBRIDGE
Agnieszka Matacz, B.SC, ND
Maria Granzotto, B.Kin.(Hons.), ND
Oakville Naturopathic Clinic Longevity Wellness Family Medicine & Cancer Care
9121 Weston Road (next to Noah's Natural Foods)
www.oakvillenaturopathicclinic.com www.longevitywellness.ca Call: Oakville (905) 844-7718 Call: Burlington (905) 332-2121
www.doctorsgranzotto.com maria@doctorsgranzotto.com Call: (905)851-HEAL(4325)
A Hand in Healing Weight Loss & Detoxification
Seeking New Clients for Your Growing Practice? A listing in our Naturopath Listing Guide with photo or logo is $80.00/plus G.S.T. per issue. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com Healthy Directions June/July 2010 31
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Spa & Retreats Need a spring escape for relaxation or rejeuvenation? Visit one of our Ontario spas or retreats for an experience to remember. When choosing a spa or retreat consider weither you are seeking quiet solitude, for peaceful walks and canoe paddling, or luxurious swimming pools and pampering.
Lake Huron
6
DeStress to MANIFEST Womens' Retreat Tamarac Island Resort DeStresstoMANIFEST.com
519-592-5810 Date: Oct. 15-17, 2010
Cade Lake (Midway between Toronto and Ottawa)
Maple Ki Forest ª Spirit Waters (est. 1986) www.mapleki.com info@mapleki.com
(613) 379-2227 Description: A tranquil, beautiful retreat featuring stunning views of water and wilderness ; a private, pristine lake, and river with rapids. Naturally restorative & soothing. Uplifting & healing. Specialties: Hatha yoga instruction, holistic bodywork, infrared sauna. Superbly nutritious/delicious cuisine. Individual or group rentals available.
near Midland, Ontario
Sugar Ridge Retreat Centre www.sugarridge.ca info@sugarridge.ca
(866) 609-1793 Description: Sugar Ridge is a new eco-friendly centre; created to allow visitors to get healthy in body, mind & spirit. Private cabins for romantic getaway or groups up to 40. Organic and local produce is used in creating yummy meals. Specialties: Custom Group or individual retreats, Yoga & Meditation, Wilderness Education, spa services.
32 Healthy Directions June/July 2010
WE FOCUS ON DISEASE PREVENTION
Rather than just treating illness, we educate patients on how they can make better their life choices to prevent illness in the first place.
7
WE CAN HELP WHERE CONVENTIONAL MEDICINE HAS FAILED
Often there are instances where conventional medicine has failed or has limited treatment options. This is common when treating patients suffering from anxiety, infertility and autoimmune diseases, just to name a few. Naturopathic medicine offers options in these cases that can work with or instead of conventional medicine to help heal the body.
8
WE ARE COST EFFECTIVE
Many people self-medicate. They go to the health food store and buy remedies that may or may not be effective for their condition, wasting money and putting their health in jeopardy. Natural doesn’t necessarily mean safe. Often, people are not aware of contraindications or side effects of natural vitamins, minerals and herbs. By seeing a naturopath, you can be assured that you will get the right remedy that is safe and effective for you.
9
VISITS ARE OFTEN COVERED BY EXTENDED HEALTH CARE PLANS
Most people think that naturopathic medicine is expensive. Although supplements can add up, a good naturopathic doctor will take your budget into consideration and focus on lifestyle and diet, before prescribing you a cupboard full of supplements. Also, more and more extended healthcare plans are covering naturopathic medicine so the visits might not cost you a dime.
10
NATUROPATHIC DOCTORS USE THERAPIES THAT HAVE STOOD THE TEST OF TIME
Many of the therapies that we use have been practised for hundreds of years and in some countries, these therapies still remain the primary form of healthcare.3 Rahima Hirji, ND is a naturopathic doctor at Target Therapeutics in Kitchener. She has an eclectic practice where she enjoys working with pediatric patients and has a special interest in womens’ health, infertility, weight loss and autoimmune diseases. Visit: www.targettherapeutics.com, e-mail drrahima@targettherapeutics.com or call 519-593-2354
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Heart Burn, Bloating & Cramping?
Get Relief
By Matthew Kostanecki Matthew Kostanecki is a Medical Marketing Correspondent for Medical Futures Inc. Iberogast, is a prokinetic liquid formulation of nine herbs indicated for Irritable Bowel Syndrome (IBS) and dyspepsia. A proprietary blend, it was developed in Germany in 1961. It has been the subject of several clinical studies on its affect on the intestine and has been shown to ameliorate symptoms of IBS and dyspepsia.
Soothe Your Stomach
Summer is always everyone's favourite season. With the warm temperature it’s time to party and bring out the BBQ and have some summer backyard parties. The hamburgers and steaks will be sizzling, the sausages will be roasting and the beer will be flowing. It's the perfect occasion for celebrations. However, how often do you stop and think what all this extra food will do your intestinal track? Overindulgence can lead to indigestion and may cause you to feel the following symptoms: heartburn, bloating, cramping, flatulence, belching and dull stomach pain. Although everyone feels heartburn, bloating and cramping sometimes, eating certain foods and food combinations may exacerbate these symptoms. The most problematic foods are the type that form more acid when being digested. Some examples of acid-forming foods include: heavy carbohydrates (breads and pastas), refined carbohydrates (white flour, sugar, rice), alcohol / coffee, protein rich food, such as, meats, salted foods, dairy foods (milk, ice-cream, cheese) and processed foods (pasta sauce). By eating that sizzling cheeseburger hot off the grill, you are not doing your intestinal track any favours. As with most solutions, moderation is always key. Keeping a healthy balance between acidforming foods and fresh fruits and vegetables will help keep your intestinal tract on track. Some preventative measures that help prevent heartburn, bloating and cramping include: not over eating, limiting your alcohol / coffee, eating smaller meals at regular times, eating slowly and chewing, not talking while eating, which causes you to swallow air. There are also medications and natural remedies that can help when you are experiencing the onset of heartburn, bloating, cramping and gas: alkalizer tablets (balance acidic food), peppermint tea (reduces gas), camomile tea (reduces acid), liquorice root (reduces cramping), angelica (promotes digestion). Seek proven herbal preparations that combine herbs for a synergistic effect. So go on, enjoy your summer BBQ parties but try to remember the golden rule of everything in moderation. It also does not hurt to add more fresh veggies to the shish kabob!
Bloating Heartburn Cramping
All Natural • 40 Clinical Trials • 50 Years Use Visit Your Pharmacist or Naturopath Today! www.iberogast.ca • 1 866 789 2090 Healthy Directions June/July 2010 33
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MAKE-IT NATURAL
Grow Your Own Herbs in Pots
Thyme to Grow
imilar, at diameter
YOU WILL NEED
a bit that can (optional)
n old steel wok or similar, at least 20 inches in diameter
purpose
n power drill with a bit that can be used on metal (optional)
e gravel
thyme plants, yme, common d thyme, olden thyme, hyme
n soil-based multipurpose potting mix
n sharp sand or fine gravel 3⁄4 inch gravel 3⁄8 inch pea gravel
de, shallow perfect planter
of thymes. il with gravel to absorb the
in the wok; ate to be
n six or so assorted thyme plants, such as lemon thyme, common thyme, variegated thyme, woolly thyme, golden thyme, orange-scented thyme By Deborah Schneebeli-Morrell Thyme has long been a favorite herb, not only with gardeners but also with cooks, who value its strong flavor.When choosing a young plant, rub your hand over it to release the oil so you can choose the scent that suits you best. If ordering from a catalog, pay close attention to the description, as specialist growers will be able to recommend the best varieties for your conditions. There are far too many species and varieties of thyme to mention here, but lemon thyme is an especially lovely herb, with many uses in the kitchen. The lemon flavor is quite pronounced; a few sprigs baked with fish or strewn across a tray of onions and pieces of pumpkin, along with some drizzled olive oil and whole crushed garlic cloves, will produce a truly delectable dish. Thymeis often used in a marinade for meat, and a few sprigs infused in olive oil make a lovely cooking oil. It is widely known as one of the main ingredients of “mixed herbs” or, as the French more elegantly describe it, a “bouquet garni.” Bees love thyme, which gives their honey a distinctive, powerful flavor; thyme-flavored honey is widely produced in Greece. From a scientific point of view, thyme has the advantage of breaking down fatty food and will help digestion. 34 Healthy Directions June/July 2010
GROWING THYME A hardy, evergreen, low-growing plant, thyme has an undemanding nature. It thrives in poor soil and loves the heat of the sun. I have seen it growing high in the Swiss Alps, where it is collected by locals to make a mild antiseptic tea. It is also mixed with other Alpine herbs to make a much-prized infusion. To maintain the shape of the plant, trim it after the flowers have faded in late summer. To propagate more plants, take softwood cuttings early in the summer from nonflowering shoots. Alternatively, in late spring detach longer sprigs that have produced small aerial roots along the stem. Pot them up individually in a gritty potting mixture. Being evergreen, thyme is a versatile herb which can be picked and used throughout the year. A winter picking won’t yield quite the intensity of flavor that the summer sun will impart to the herb, but the flavor will still be worth having, and fresh herbs in the winter are a welcome treat. Thyme oil has powerful antibacterial properties. It is used widely by bee keepers to kill the destructive varroa mite in hives and has been successful in killing mosquito larvae. Even a small amount
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growers will be able to recommend the best varieties for your conditions. Page 35 There are far too many species and varieties of thyme to mention here,
six or so assorted thyme plants, such as lemon thyme, common thyme, variegated thyme, woolly thyme, golden thyme, orange-scented thyme
but lemon thyme is an especially lovely herb, with many uses in the kitchen. The lemon flavor is quite pronounced; a few sprigs baked with fish or strewn across a tray of onions and pieces of pumpkin, along with some drizzled olive oil and whole crushed garlic cloves, will produce a truly delectable dish.Thyme
Opposite This wide, shallow container makes a perfect planter
is often used in a marinade for meat, and a few sprigs infused in olive oil make a lovely cooking oil. It is widely known as one of the main ingredients of “mixed
for an assortment of thymes.
herbs” or, as the French more elegantly describe it, a “bouquet garni.” Bees love
Cover the bare soil with gravel or pottery shards to absorb the
thyme, which gives their honey a distinctive, powerful flavor; thyme-flavored
heat of the sun.
of the essential oil is toxic and should be used only under professional direction and never ingested.
CHOOSING A CONTAINER It is important to grow thyme (a mixture of several varieties looks lovely) in a wide, low container. I found this large rusted steel wok—evidently from a Chinese restaurant—at my local town dump, destined for recycling. It has now been found a use as the perfect planter for a mixture of low-growing thymes. I drilled holes in the base for drainage and planted a number of thymes in a mixture with added sharp sand (to reduce the fertility and further improve drainage). Make sure to place the planter in full sun. It will serve as an unusual garden decoration, as well as a source of one of the most useful kitchen herbs. For a decorative planter like this, choose thyme plants with different scents, flavors, and growing habits; also think about leaf color and flower tones. There are some lovely variations with silver, variegated, and golden leaves and a range of flower color from pink, purple, and lilac to white.3
1 Drill six holes in the base of the wok, using a power drill. If you don’t feel confident about doing this yourself, a metal workshop or car mechanic can easily do it for you, but it really isn’t difficult—it just takes a little longer than drilling through wood.
38
2 Place a few handfuls of the larger gravel in the wok; this is essential to aid drainage. Thymes hate to be sitting in wet soil.
cook’s herbs
DeborahSchneebeli-Morrell has made gardenining a passion. She is dedicated to both flowers and vegetables, and gorws all her produce organically. Excerpted with permission from “Grow Your Own Herbs in Pots” by Deborah Schneebeli-Morrell. CICO Books, $31.50, www.chapters.indigo.ca. Photo Credit: Copyright CICO Books, 2010.
Healthy Directions June/July 2010 35
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The Mammogram Conundrum
Examining Breast Thermography
Breast Self Examination is Vital By Alexander Mostovoy, HD, DHMS, BCCT Recently the US Department of Health dropped a bombshell on unsuspecting women in North America with the recommendation that 40-50-year-olds need not have routine mammograms. They went on further to suggest that after the age of fifty, women should only have a mammogram once every two years instead of the previous recommendation of having a mammogram every year beginning at age 40, citing a high prevalence of false positive test results along with anxiety and unnecessary invasive interventions, such as, biopsy and overtreatment. In addition, they made a secondary recommendation that doctors not teach women breast self examination(BSE) Breast Self Examination. This announcement has created a huge controversy in the media and I would like to add a few other reasons why “routine” screening and the reliance on “one rule” applying to every woman is actually misleading and inappropriate. Unfortunately, women under the age of 50 often do get an aggressive form of cancer which would benefit from early screening and detection; however, I do agree that mammograms are not the most effective method of screening women in this age group. Age aside, imagine a woman who does her annual mammogram 36 Healthy Directions June/July 2010
screening and is told she is fine. She sighs with relief thinking that she dodged this bullet, and does not even need to think about her breasts until her next screening appointment, one year from now. The real problem is that breast cancer can be developing for up to 8-10 years before a palpable lump can be found or detected by mammography. In other words, this woman may actually have breast cancer, but it goes undetected because her lesion is too small to be seen by a mammogram or because her breasts are too dense to even have a reliable mammogram. Breast self examination is vital, especially since 70% of all breast lesions are found by women themselves. One of the most important things a woman can do for her breast health is to become comfortable with BSE. The use of one's own hands is an excellent method for a woman to get to know what is normal in her own breast. Women need to become proactive and take control of their own health. Not just breast health, but overall health. The breasts are only one part of a woman's anatomy and breast cancer is not a local problem, it is a systemic problem. One should consider infrared thermography, a devise initially developed by the military to measure the infrared spectrum (heat).
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Active Cancer Cells Can Double Every 90 Days TIME
NUMBER OF CELLS
90 days
2
1 year
16
2 years
256
3 years
4,896
(Change detected with thermography)
4 years 5 years
65,536 1,048,576
(Change still undetectable with mammogram)
6 years
16,777,216
7 years
268,435,456
8 years (Cells doubled 32 times)
4,294,967,296
Source: Buchanan, J.B. et al., Tumor Growth, doubling time, and inability of the radiologist to diagnose certain cancers.
Over the past 40 years, this technology has been perfected and is used to detect heat in the breasts that is created when the body increases blood supply to feed abnormal cells in the breasts. Thermography is applicable to all women, especially the group between 40 and 50, and for those who have dense, fibrocystic breasts or implants. It is a completely safe, non-destructive screening method that has been proven to be effective. The problem with routine mammography screening is that as long as the “screening” is negative, there is no need to do anything. Or is there? The current method of screening with mammography is solely based on negative or positive findings. Why wait and see, let's do something about it while we can. As a clinical thermographer and having read the images of over 10,000 women, I can say with no hesitation that thermography is a better predictor of breast health than any other imaging method. A medium or a high risk thermogram is an indicator of the physiological state of the breasts that can lead to structural issues. This enables women to have an early warning to any problems that may be developing. In other words, function or how a breast behaves will usually precede structure or anatomical changes. If your thermogram presents with high risk findings you can investigate further. It may be hormonal, it may be a lifestyle issue, it may be a dietary problem, or a myriad of other contributing factors. Let's find out and deal with it. No need for anxiety, there is a need for action and a plan. No need to passively wait for another guideline from a panel of experts who know better than you what is best for you. Take action, listen to your own intuition and take charge of your own health because in the end, only you know what is best for you.3 Alexander Mostovoy is a writer, researcher, and public speaker, and is recognized as a leading authority on the application of clinical thermography. Since 1999, he has pioneered the use of breast thermography in his clinic in Toronto, Canada with a special interest in breast thermography and women’s health. He is also a founder and the CEO of Thermography Clinic Inc; a company that helps health professionals around the world integrate clinical thermography into their practices.
For a comprehensive assessment of your breast health or for more information please visit us at: www.thermographyclinic.com
Visit a clinic near you: Toronto, Head Office Halton Region Kitchener/Waterloo London
416-636-2916 519-853-8950 519-575-6801 519-667-0666
www.thermographyclinic.com www.breasthealthclinic.com www.thermographyclinic-kw.com www.thermographycliniclondoninc.com
To bring thermography to your community, contact us at 416-636-2916. Healthy Directions June/July 2010 37
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Natural Treatments for
MRSA and Staph
By Michelle Honda, PhD While visiting medical clinics or during a hospital stay, patients now struggle to stay healthy while being treated for an entirely different disorder. The bacterium strain Methicillin Resistant Staphylococcus (MRSA) is responsible for the rise of many difficult to treat infections in humans. A new reality in this area has curbed our use of antibiotics. Research has found that different strains of bacteria, such as, MRSA can actually survive by eating antibiotics “alone�. New strategies and alternative approaches have become necessary to destroy and prevent recurring infections from suberbugs and staph bacterium. There are a number of natural remedies available to treat MRSA with highly successful results while being cost effective. Initially, upon suspicion of MRSA, go to your doctor for an evaluation of the inflammation or lesion. Keep infected areas clean. A core prerequisite to good health lies in supporting and enhancing our immune system response. Boost your immune system with a natural immune boosting diet, rich in the colours yellow, orange, red and green. For extra support look to supplements like astragalus, colostrum, zinc, vitamins C, A, beta-carotene, antioxidants and beta glucans found in medicinal mushroom, such as, Agaricus Blazei, Reishi and Maitake.
COLLOIDAL SILVER Colloidal silver is not a new comer to medical circles. Since ancient times, silver has been used as an antibiotic to treat a myriad of conditions. Currently silver boasts a stellar record where not a single case of antibiotic resistant bacteria has surfaced as it works by smothering the bacteria. Colloidal silver works as a catalyst during the healing process, as well as, a disinfectant. It essentially suffocates the invaders by disabling the enzyme that bacteria and viruses require for the metabolism of oxygen. Another way silver incapacitates disease causing organisms is through negative charges which render the germs unable to reproduce. Along with taking silver internally, soak the affected area directly in the solution from fifteen minutes to an hour depending on the severity of the condition.
SILVER PATCHES AND BANDAGES Clinical studies show silver has powerful antibacterial agents that kill harmful germs reducing the risk of infection. These unique pads within the bandage contain silver ions that continually release during the healing process. Do not use ointments in combination with silver patches or bandages as, they block the silver ions. 38 Healthy Directions June/July 2010
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TURMERIC
MANUKA HONEY
Turmeric contains antibacterial properties and other medicinal elements proven beneficial as a treatment for MRSA. A US study of 300 people whom were all infected with MRSA, showed very promising results. Over 262 subjects said that they had completely recovered using a simple spice from the supermarket – turmeric.
The manuka bush (leptospermum scoparium) is native to New Zealand, the source of manuka honey. Dr. Peter Molan MBE, Associate Professor in Biochemistry at the University of Waikato N.Z. has shown that manuka honey possesses an extra antibacterial component not found in other honey. Manuka honey has shown to be effective against MRSA strains of bacteria without harming our guts good bacteria.
GARLIC AND OIL OF OREGANO To simply state that garlic and oil of oregano are versatile is a gross understatement. These herbs both have an impressive healing profile. A potent chemical called allicin is the compound extracted from garlic that has become a staple among health conscious people. Allicin holds an amazing track record at destroying even the most antibiotic-resistant strains of MRSA, but also the new strains of bacteria that have developed resistance to the more powerful antibiotics Vancomycin and Glycopeptides normally recommended.
OIL OF OREGANO The naturally occurring compound carvocrol in oregano has been found to contain potent antibacterial and antifungal properties with a range of medicinal applications including wiping out MRSA. A research team at the University of the West of England in Bristol found that even minute quantities of carvocrol is a more effective anti-microbial agent than 18 pharmaceutical drugs it was compared against. The disinfectant agents within oregano are still viable even at boiling temperatures. This increases its use into the areas of cleaning and laundry to prevent the spread of superbugs.
PROBIOTICS Acidophilus and bifida have the unique ability to increase our body’s built in defense mechanisms. Probiotics assist in fighting superbugs like MRSA.
OTHER SUGGESTIONS Tea tree oil and olive leaf extract are essential oils with similar capabilities to that of oregano, both showing resistance to microorganisms. In light of MRSA’s ability to target the immune system so aggressively even through the smallest break on the skin – focus on disrupting MRSA internally and externally. A primary way to halt aggressive bugs is through immune system support and a thorough meticulous cleansing of the body and wounds with gentle antibacterial soaps to cripple MRSA colonization. 3 Michelle Honda PhD is a holistic doctor practicing at Renew You Holistic Health located in Ancaster Meadowlands. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. Visit her website at: www.renewyou.ca and www.michellehonda.com Call: (905) 304-0111
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Reduce the Risk of Skin Cancer DNA Restore & Protect Lotion • Physically protects against U.V. radiation (not a sunscreen) • Repairs U.V. damage • Hyperpigmentation reduction and elimination • Stretch marks • Acne
Wear Your Vegetables
DNA Restore Ointment • Hyperpigmentation • Moles • Skin lesions and abnormalities • Sore joints • Rapid healing of cuts, scrapes, burns, insect bites • Psoriasis • Stretch marks • Eczema • Skin Tags BroccoGen 10 • DNA support & protection • Cardiovascular (Arteriosclerosis) • Prevents macular eye degeneration • Type II Diabetes • Total body detox • Restores skin integrity • Hormone balancing (for men and women) • Immune system support • Effective at treating Helicobacter Pylori
By Michelle Sevier DNM, DAc Mother always told us to eat our vegetables. And she wasn’t wrong. Scientific evidence continues to indicate that individuals consuming a diet rich in fruits and vegetables have a reduced risk of developing several types of cancers, including skin cancer. And while we cannot completely avoid genetic susceptibility, environmental factors and other associated causes of cancer, we can look to minimize many.
THE SUMMER SUN IS SMILING DOWN Newco Enterprises Inc. Phone: 403-295-9568 Calgary, Alberta
Toll Free: 800-726-4155 newcoteatree@telus.net www.organicteatreeoil.com Available in health food stores across Canada. Marty Newcomen, CEO/President
40 Healthy Directions June/July 2010
The luxurious rays of sunshine bring smiles to most. It brightens our mood, boosts our immune system and provides ample doses of vitamin D. Sunlight has, without a doubt, a profound effect on our skin – both good and bad. However, there is a darker side to light. Excess ultraviolet (UV) radiation is damaging to the skin. It accelerates the signs of aging and increases inflammation. UV exposure accounts for 90% of the symptoms of premature skin aging, and substantially increases the risk of skin cancer as well. We have learned that antioxidants in skin care are critical to the anti-aging process. Many possess the ability to protect and heal the skin, but new research is showing that there may be greater protection than originally thought.
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SULFORAPHANE FOR SUN Enter sulforaphane, a powerful isothiocyanate found in cruciferous vegetables including cabbage, kale and brussels sprouts, but more specifically in broccoli and broccoli sprouts. Epidemiologic studies suggest that sulforaphane intake may lower overall cancer risk, due to its many potent functions including its ability to increase glutathione levels, thereby protecting against free radicals and oxidative stress. Furthermore, sulforaphane is a potent inducer of phase 2 enzymes, which neutralize cancer causing chemicals and support the detoxification of these carcinogens while protecting DNA. And that’s not all. This promising phytochemical may counter the threat of skin cancer caused by ultraviolet exposure through topical use. Researchers from John Hopkins University found that in human volunteers, a topical extract of broccoli sprouts (rich in sulforaphane) reduced UV erythema (inflammation and reddening) of the skin by 37%. Interestingly, it did not block or physically absorb the UV rays, but actually boosted the cellular protective mechanisms and processes inherent in the skin, resisting the damaging effects. These protective effects lasted for several days. Previous studies in mice show that when the sprout extract was applied topically to their skin, the incidence of malignant skin tumors and tumor volume was cut by half. So, give Mom a call and thank her for her infinite wisdom. For the belief in the plant world and the powerful punch that our vegetables provide. Invite her to dinner and serve a big plate of broccoli. Dessert may very well be a broccoli sprout facial.3 Michele Sevier DNM DAc is an educator and advocate of natural health and healing. As an independent advisor for Nutrition House, she is actively involved in many facets of integrative medicine including research, the formulation of specialized supplements, and providing natural health solutions to the general public.
Available at most Health Food Stores
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NATURAL BEAUTY
Beautiful Summer Skin
By Allison Tannis, BSc, MSc, RHN Exposure to the sun can cause your skin to age, giving it a wrinkled, spotted and rough looking appearance. Bite back! Use the nutrients available in your whole food multivitamin and local produce this summer and enjoy healthy, beautiful skin.
VITAMIN C When the sun damages your skin, free radicals form. Free radicals damage the structures in your skin that keep it looking healthy, beautiful and youthful. One of the most important structural components of your skin is collagen. Collagen keeps your skin looking tight and youthful. More collagen means stronger, smoother and more youthful looking skin. Vitamin C can protect collagen in your skin from being damaged by free radicals. Of note, your body can not store vitamin C since it is water-soluble. Therefore, include foods rich in vitamin C in your diet throughout the day or take your multivitamin in 3 separate dosages; morning, noon and night.
IRON Iron is another nutrient involved in the formation of collagen. Collagen is one of the major building blocks in your skin. Collagen is like the scaffolding that keeps your skin tight, strong and smooth. So, iron out your wrinkles with this skin-beautifying nutrient. 42 Healthy Directions June/July 2010
VITAMIN E One of the best nutrients for the skin is vitamin E. This fatsoluble antioxidant fights many signs of skin aging and damage. Vitamin E is capable of neutralizing free radicals, the harmful compounds in the skin caused by sunlight and environmental chemicals. In particular, vitamin E is known to improve skin moisture, softness and smoothness.
LUTEIN The carotenoid, Lutein, is a skin tightening powerhouse. According to studies, just 10mg of this antioxidant daily can increase the elasticity of the skin. Look for a whole food multivitamin that includes lutein, and reach for lutein-rich foods like bright red and orange fruits and vegetables for beautiful skin.
VITAMIN A To keep that natural, youthful glow to your skin, your dermis needs to keep growing new, healthy skin cells. Vitamin A is one nutrient that can support the growth of beautiful new skin cells. Vitamin A stimulates skin cells to divide (mitotic cell division) increasing the rate at which your skin creates new cells giving you a more radiant complexion.
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SILICA Silica is a trace mineral that strengthens the body’s connective tissues, such as the muscles, hair and skin. Skin that is lacking in silica is weak, inelastic and has trouble healing wounds. If your skin is going to be exposed to sun this summer, be sure to make sure your skin has sufficient silica so it can heal itself properly, and keep that strong, tight, youthful appearance you love.
Psoriasis Psoriasis & Eczema & Eczema
patients HAD a reason to cover their skin! a reason patients HAD
to cover their skin!
WATER Drink up! Water is one of your skin’s best friends. Hydrated skin appears plump, healthy and vibrant. Plus, hydrated skin can better heal itself when exposed to damaging things like the sun. Be sure to drink extra water if you are including asparagus in your sun-protection diet as asparagus is a diuretic (it can increase your body’s loss of water).
WHOLE FOODS Why choose whole foods? When you eat a whole food, you get all of the nutrients found naturally in that food. That means that all of the co-factors required for absorption are present. For example, iron requires vitamin C present for proper absorption. Spinach, and many other leafy greens, are well known as a good source of iron. However, they also contain vitamin C. Naturally, our foods contain both the nutrients we need, and the co-factors required for our body’s to absorb that nutrient. Therefore, choosing a whole food multivitamin ensures that the nutrients you want are there with their cofactors ensuring that everyone is getting maximally absorbed. Summer sun got your skin? Fight back with nutrients. Powerful vitamins, minerals and antioxidants available in fresh, local produce and in your whole food multivitamin can offer your skin protection from the harmful ultraviolet rays of the summer. 3 Allison Tannis BSc MSc RHN is a Nutritional Consultant in southern Ontario, and author of four books including Feed Your Skin, Starve Your Wrinkles (Fairwinds 2009). Visit allisontannis.com.
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THE PATH TO HAPPINESS
How to Live in the Now By Byron Katie People talk about living in the Now. I live in the Now all the time, and so do you. Actually, there’s nowhere else you can live. You may not always be aware of it, though. Have you ever stopped to realize that even “now” is the story of a past? As soon as you think it, the now is gone, just like everything else in the world. Twenty-four years ago I experienced what people told me was enlightenment. I didn’t know what that was. If I have to call it anything, I call it waking up from what isn’t to what is reality. For ten years I had been depressed, enraged, addicted, paranoid, suicidal. Then one morning, as I woke up on the floor beside my bed, I saw that there was no separation in the universe, that in fact there was nothing identifiable to separate, no universe, no me, no you. All that darkness was gone, instantly, and never returned, and in place of it was a peace and joy I had never imagined. The “I” that I’d thought I was could no longer exist. There was only reality, nameless, brilliant, pulsing as love itself. Pure joy. Since that moment, I haven’t ever encountered anyone or anything that I experience as a problem, or that I would want to change in any way. How do we live in that place of total non-separation? I found a technique I called The Work. More accurately, The Work found me, in that very same moment of death and birth. Being totally in love with reality all the time is great, but it took The Work for me not to lose that awareness, not to revert back to the insanity of believing that who I am could ever be defined, that any of the thoughts that identify you or me is true. What I learned in that moment was that all our suffering comes from believing our stressful thoughts. I saw that when I believed any of the stressful concepts passing through my mind, I suffered, but that when I questioned them, I didn’t suffer, and since then, I have discovered that this is true for every human being. We believe a stressful thought and suffering follows. That’s a law. We believe “She wronged me,” for example, and the cycle starts. I suffer from believing she wronged me, and then I try to place blame or guilt on “her,” and it cycles back and forth.
The Work is a way to step in between thinking a thought and believing the thought. You do The Work on the stressful thought, the one that you are believing, and amazingly enough, you may see that it’s just not true. You’ve been tying yourself in knots, and often your partner too, over a false belief, a lie. And you get to see, in detail, the cause-and-effect of the thought. The Work is so simple—that’s one of the things I love about it. You take any stressful thought—for example, “He is mean to me”— and you question it, using the four questions of The Work. Keep in mind that your answer to the first two questions can be either a yes or a no, whatever is true for you. Whatever answer you discover, notice, be still, and then gently move to the next question and wait for your (often very shocking) answers to appear.
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Congratulations, you’re living directly out of your true nature, in reality! In my experience, there is far more joy available to you than you could ever imagine.3 Byron Katie’s simple yet powerful method of inquiry into the cause of all suffering is called The Work. Since 1986, she has introduced The Work to millions of people throughout the world. Eckhart Tolle says that The Work is
“a great blessing for our planet,”and Time magazine named Katie a “spiritual innovator for the new millennium.” Her three bestselling books are Loving What Is, I Need Your Love—Is That True? and A Thousand Names for Joy.Her website is www.thework.com, where you will find many free materials to download, as well as audio and video clips, a schedule of events, and a free helpline with a network of Work facilitators.
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ECO LIVING
Modern Day Bidet, Saves Trees By Tim Larha Wiping with water is much more comfortable than using dry toilet tissue only. As most of us probably agree, hygiene plays a very significant and important role when it comes to basic health-care, and water is still one of the most effective ways to promote personal hygiene. Water cleansing has long been embraced by most of the world as much healthier, cleaner and more comfortable way. After elimination, it is impossible to cleanse properly with dry toilet paper only. There are also several benefits to using water for cleansing, such as, helping to prevent and relieve the discomfort of hemorrhoids and, of course needless to say; refreshed feeling. An adequate cleansing device can be extremely helpful for the elderly, people suffering from obesity or those who are physically challenged and, have trouble wiping because of difficulty twisting and reaching, by allowing them to become more independent.
The portable water cleansing devices can also be used by cottage, boat and motor-home owners who are constantly worrying about the toilet tissue plugging the pipes. There is also a very important environmental issue; we’ve started becoming more environmentally conscious by recycling, reusing shopping bags, reducing harmful emissions and so on. We are also conscious about reducing the number of documents we print out in order to save paper. How about reducing the amount of toilet paper we use on a daily basis while increase our own personal hygiene! Instead of flushing the world’s forest down the toilet, water cleansing can easily save 70-80% of toilet tissue consumed. For the most natural action – the most natural solution, nothing is better than water!3 For more information visit: www.aquawipe.com
EARTH TALK
Bamboo for the Environment Dear EarthTalk: I’ve noticed that bamboo is very trendy right now, apparently – in part – for environmental reasons. Can you enlighten? -- Eric M., via e-mail
Bamboo has a long history of economic and cultural significance, primarily in East Asia and South East Asia where it has been used for centuries for everything from building material to food to medicine. There are some 1,000 different species of bamboo growing in very diverse climates throughout the world, including the southeastern United States. Bamboo’s environmental benefits arise largely out of its ability to grow quickly—in some cases three to four feet per day—without the need for fertilizers, pesticides or much water. Bamboo also spreads easily with little or no care. In addition, a bamboo grove releases some 35 percent more oxygen into the air than a similarsized stand of trees, and it matures (and can be replanted) within seven years (compared to 30-50 years for a stand of trees), helping to improve soil conditions and prevent erosion along the way. Bamboo is so fast-growing that it can yield 20 times more timber than trees on the same area. 48 Healthy Directions June/July 2010
Today, heightened consumer environmental awareness has given sales of bamboo flooring, clothing, building materials and other items a huge boost. As an attractive and sturdy alternative to hardwood flooring, bamboo is tough to beat. According to Pacific Northwest green building supplier Ecohaus, bamboo—one of the firm’s top selling flooring options—is harder, more moisture resistant and more stable than even oak hardwoods. Bamboo is also making waves in the clothing industry as an eco-chic and functional new fabric. Softer than cotton and with a texture more akin to silk or cashmere, bamboo clothes naturally draw moisture away from the skin, so it’s great for hot weather or for sweaty workouts. It also dries in about half the time as cotton clothing. Bamboo is also making inroads into the paper industry, though there are fears that too fast a transition there would threaten ecologically diverse bamboo forests across Southeast Asia and elsewhere. Bamboo in all its forms might one day soon be one of the most important plants in the world.3 GOT AN ENVIRONMENTAL QUESTION? Submit it at: www.emagazine.com/earthtalk/thisweek. Read past columns at: www.emagazine.com/earthtalk/archives.php.
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HOW IT’S MADE
What’s Missing in Your Fish Oil? By Mark Schneider, Certified Nutritional Practitioner These days, it’s hard to find anyone who is still unaware of the importance of omega-3 fatty acids in their diet. News reports abound with studies demonstrating omega-3’s importance for healthy brain, joint and cardiovascular function. Not surprisingly, omega-3 rich fish oil supplements have become the number one and fastest growing category in the natural health product industry. But, are all of these fish oil supplements really delivering on their health promises?
OMEGA 3,5,7 AND 9 First, it is important to note that while docosahexaenoic acid(DHA) and eicosapentaenoic acid(EPA) are undoubtedly important Omega-3 fatty acids, they are far from the only valuable omegas in fish. Yet, nearly all conventional fish oil brands are chemically processed and manipulated to produce isolated DHA and EPA, without the naturally-occurring complement of other fatty acids and nutrients that fish have to offer. Many people are unaware of the existence – let alone the health benefits – of other fatty acids in salmon like omega 5, 7 and 9. Myristoleic acid (omega-5) supports normal cell growth, modulates inflammation and has antimicrobial properties. Palmitoleic acid (omega-7) protects skin and the mucous membranes of the gastrointestinal and urogenital tracts. Omega-9 fatty acids help to maintain brain and nerve function while supporting healthy blood pressure and cholesterol levels. If these supporting omega fatty acids are missing, you are not receiving the full spectrum of nature’s benefits from fish oil. The over-processing and overheating involved in the manufacturing of fish oil supplements also results in the loss of other valuable properties, like vitamin D, E and astaxanthin, a powerful antioxidant found in marine animals and microalgae that contributes to the colour of salmon flesh(a pale fish oil supplement is a good indicator that astaxanthin is lacking). Some manufacturers will attempt to add synthetic antioxidants or vitamins back into the product afterwards, but the full benefits of the whole are lost forever. This extensive processing would not be necessary if not for
50 Healthy Directions June/July 2010
purity and freshness challenges that come from polluted waters and long transportation times. Fish oil manufacturers often source many different types of fish stocks (with varying levels of beneficial omegas) and ship these catches over long distances from various fisheries before processing. This means that they need to employ complex, high-heat purification and distillation processes to deliver an acceptable product. Unfortunately, distillation destroys beneficial compounds that give fish oil its full value. For a fish oil supplement to realize its full health-promoting potential, it must be sourced from pure waters, minimally-processed without chemicals or extreme heat, and cold-pressed immediately after harvesting. By using only wild, sustainably caught Alaskan salmon – among the cleanest and most pure fish stocks in the world harsh processing to deliver purity is not required. Utilizing an extra virgin, low-heat process, oil can deliver nature’s full array of 16 vital omega fatty acids and naturally-occurring nutrients, including Vitamin D and astaxanthin. To prevent oxidation and ensure stability, powerful herbal antioxidants like rosemary and oregano can be added in supercritical extract form. Clinical studies have already validated the effectiveness of whole, cold-pressed salmon oil for reducing inflammation and LDL cholesterol, improving energy, mood and memory, and supporting digestive and joint health. Seek 100% sustainably harvested Alaskan salmon as certified by the Marine Stewardship Council, an ideal choice both nutritionally and ecologically-speaking. Given the potentially disastrous consequences of overfishing, the importance of sustainability cannot be overstated. So, before you buy another fish oil supplement, ask yourself where it came from, what it’s gone through and what its environmental impact will be. An informed choice can make all the difference for your health and the health of the planet.3 Courtesy of Advantage Health Matters: www.healthmatterscanada.com.
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