Healthy Directions June/July 2011

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HOW TO!GROW TOMATOES

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SPORTS NUTRITION

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HEALTHY DIRECTIONS JUNE/JULY 2011

In This Issue:

14 8

T H E G R O C E RY C A R T M A K E O V E R How to Choose Healt hier Foods 8

SEARC HIN G FOR THE WHOLE-Y GRAIN

How to Find Whole Grains 12

G E T T H E G R O C E RY C A R T M A K E O V E R

How to Make Better Choices Down the Isles

THE POWER OF SUPERFOODS Foods Pac ked wit h N utr itional Punc h

22

11

T H E I M P O R T A N C E O F D I E T A RY F I B R E

Discover the Health Benefits of Sprouted Chia Seeds

MAKE IT N ATURAL

D o - I t - Yo u r s e l f R e c i p e s & P r o j e c t s 14

HOW TO GROW ORGANIC TOMATOES Growing Tips from Seed to Harvest

N A T U R O PA T H I C J O U R N E Y

A Naturopathic Approach to Health 26

S U M M E R H E A LT H Hydration for Better Health

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F O O D PA S S I O N S

Igniting the Senses with Foods and Recipes 10

16

WHOLE GRAIN RECIPES

Peppery Shrimp with Couscous Whole Grain Pizza Dough 20

Q U I C K A N D H E A LT H Y I N D I A N

Mint and Ginger Chicken Kabobs with Spicy Raita Avocado & Chickpea Salad

FIT FOR LIFE

Fitness Routines and Inspiration 16 17

FOUR FACTORS FOR SPORTS NUTRITION

Calories, Timing and Carbohydrates RELEASE NECK TENSION

Three Easy Ways to Reduce Neck Tension

N ATURAL BEAUT Y

Beauty from the Inside Out 22

I SPY FOR THE EYES

Searching Out Foods and Supplements for Eye Health

H E A LT H Y S T A R T S

Join t he Journey to Better Healt h 19

R E D U C E T H E R I S K O F N O ROV I RU S

24

C H A N G E S F O R B E T T E R H E A LT H

28

C HIROPRACTIC C ARE

30

H O M E O PA T H Y

10

Prevention Tips for a Healthy Summer and Vacation Avoiding a Health Care Crisis Stop the Spin of Vertigo

How to Help Your Child Manage Stress

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 34

6 7 27 29 33 33

G E T T I N G B A C K O N T H E H E A LT H Y T R A C K Forgiveness for Summer Slip Ups

EDITOR’S NOTE OUR CONTRIBUTORS NATUROPATH LISTING GUIDE HOT OFF THE SHELF NEW! COURSES AND EVENTS GUIDE CLASSIFIEDS

10

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EDITOR’S NOTE Editor ’s Note

HEALTHY DIRECTIONS

Does your grocery cart need a makeover? If there

are a variety of colourful fruits and vegetables, whole grain, whole wheat products, meat and alternative proteins, plus milk and dairy products in the cart, there is a basis for good nutrition. If on the other hand, there are a lot of pre-packaged foods, chips, white flour baked goods, sugar filled cereals or M.S.G. and salt laced soups and crackers, it may cost you more than just an extra $30-$50 dollars at the till. It may cost you your health. This issue we are offering a Grocery Cart Makeover with nutritionist Allison Tannis with tips on how to make healthier, but still delicious choices down the isles. We’ve also included an article from the Whole Grains Council on how to easily identify whole grain products in Canada. Looking for some new meal ideas before you start your grocery trip? Check out some of our featured nutritious summer recipes from Bal Arneson’s Quick & Healthy Indian and The Complete Whole Grains cookbook by Judith Finlayson.

There’s no better way to start making healthier food choices in the spring in summer than right in your own backyard. This issue we’ve included tips for growing organic tomatoes from seed to harvest by Gayla Trail. Looking for something new and unique to eat but healthy? Visit a health food store, where the staff has already done most of the work of comparing labels for the healthiest, tastiest options available. Enjoy the warmth and tastes of spring and summer!

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Im po r t a n t : Always seek the opinion of your medical or naturopathic doctor before starting

June/July 2011 Vol. 12 No. 3 a t 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 Cynthia Harriman, Judith Finlayson, Mark Schneider, Allison Tannis, BSc MSc RHN, Gayla Trail, Kirsten Gallagher, Jay Blahnik, Michelle Honda, PhD, Bal Arneson, Julia Fountain, ND, Alexander Mostovoy, HD, DHMS, BCCT, Vivienne Guy, ND, Connie D’Astolfo, DC, PhD (c), Raisa Weisspapir, HD, DHMS, MD (Europe), and Courtney Sunday 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 on Facebook for updates on coupons, contests, green flyers, free samples, store events, specials and more:

any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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Healthy Directions Magazine

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OUR CONTRIBUTORS a llison t annis, 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.

Bal a rneson was born in Punjab, India, where she learned to cook traditional Indian cuisine with her elders at the age of nine. Today she’s the successful host of Spice Goddess, a new television series that airs in Canada on the Food Network. She continues to teach cooking classes in Vancouver, BC, where she lives with her husband and two children.

Vivienne Guy, ND is the clinic owner of Kilborn Naturopathic & Wellness Centre in Ottawa where she leads a team of healthcare professionals. They have vast experience in addressing the health needs of all ages, from pre-conception, pregnancy, birth, children to teenagers, adults and senior adults. E-mail: info@kilbornwellness.com or call (613) 738-8000. Visit: www.KilbornWellness.com.

m ichelle Honda, PhD DSc.(Holistic Health Sciences) practices at Renew You in Ancaster, ON. Honda received an academic award, elected from American Universities and Colleges which earned her an invitation to Cornell University and a scholarship-focus on Clinical Nutrition and Bio-chemistry of Plants. IIPA Certified Iridologist. Visit: www.renewyou.ca Call: (905) 304-0111 Blog: www.michellehonda.com r aisa Weisspapir is a homeopathic doctor specializing in pediatrics and general family health problems. She is a member of the Homeopathic Medical Council of Canada and the American Academy of Environmental Medicine. Weisspapir is a European trained medical doctor with over 20 years of medical experience. She welcomes your questions at (416) 227-1485 or info@homeopathytoronto.com.

Connie D’a stolfo, DC, PhD(c) is the director of Spinegroup®, an integrated med-rehab clinic located in Vaughan. Dr. D’Astolfo is pursuing a PhD at York University. Her interests include chronic disease prevention and management, spinal disorders and rehabilitation. For more information on Spinegroup’s clinical programs please contact 905-850-SPINE (7746) or visit www.spinegroup.ca.

Healthy Directions June/July 2011 7

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Searching for the

Whole-y Grain

By Cynthia Harriman Everyone knows whole grains are the right choice for better health, since studies show they reduce your risk of heart disease, diabetes, and certain cancers, while helping you control your weight.

But not everyone knows how to find whole grain choices in their favorite store. With all kinds of confusing statements and bewildering terms on labels, it can be hard to tell which foods can really help you reach the three servings of whole grains experts recommend we all eat daily. Here are three sure-fire ways to easily find whole grains.

BUY WHOLE, WHOLE GRAINS

The easiest way to be sure you’re getting a whole grain is to choose intact grain kernels, minimally processed. When there’s only one ingredient on the label, it’s simple! Brown rice, quinoa, oats, bulgur, popcorn and wild rice are widely available in almost every grocery. Wheatberries, hulled barley, buckwheat, millet, rye berries, sorghum and amaranth can usually be found at your local health food store or at specialty stores. Some of these – like quinoa and bulgur – are nature’s fast foods, cooking up in less than 15 minutes.

Other grains may take longer to cook, but you can let a big batch simmer while you do other things, then keep your cooked grains handy in the fridge or freezer.

CHECK THE INGREDIENT LIST

Feel confident a food contains significant amounts of whole grain if the first ingredient (or the first grain ingredient) is a whole grain. If you’re just getting used to the fuller, nuttier taste of whole grains, you may want to start with foods that are a mix of refined and whole grains, while your taste buds adjust. Before long, don’t be surprised if refined grains start to taste surprisingly bland and plain!

8 Healthy Directions June/July 2011

LOOK FOR THE WHOLE GRAIN STAMP

Almost 500 products sold in Canada now bear the Whole Grain Stamp, an internationally-acclaimed packaging symbol designed to help consumers find whole grain products. From gluten-free lemon streusel muffins to simply delicious muesli and brown rice milk, and from pita bread and pasta to pancake mix, you can use the bilingual Canadian version of the Whole Grain Stamp to find products to satisfy your desires. The Whole Grain Stamp is now used in 22 countries, with Canada second only to the United States in the number of products using the Stamp.

DON’T BE FOOLED BY SNEAKY WORDS

In your search for whole grains, don’t be fooled by words that sound healthy but don’t actually guarantee whole grain goodness.

Enriched flour sounds good but enriched flour is refined flour, with just a few of the dozens of missing nutrients added back in. A whole grain consists of three parts – the fiber-rich bran, the germ, and the starchy endosperm. Although bran and germ are healthy, they’re not whole grains. Wheat flour generally means refined flour, containing just the endosperm. In Canada, the term whole wheat flour can be used even when 5% of the original kernel is missing. Although this type of flour is much healthier than refined flour, you’ll want to look for whole grain, whole wheat to be sure you’re getting the best deal.

Multigrain may describe several whole grains or several refined grains or a mix of both. Look for the word whole in front of the individual ingredients. Now you know the scoop, and you’re ready to shop confidently for delicious, healthy whole grains! Cynthia Harriman is Director of Food & Nutrition Strategies for Oldways and the Whole Grains Council. Oldways is an international nonprofit educational organization that changes the way people eat through positive and practical programs grounded in science, tradition, and delicious foods.

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WHOLE GRAIN RECIPES PEPPERY SHRIMP WITH COUSCOUS INGREDIENTS 2 tbsp olive oil, divided 1 onion, diced 1 green bell pepper, seeded & diced 1⁄4 tsp crumbled saffron threads, dissolved in 2 tbsp boiling water 1⁄2 cup water or reduced-sodium vegetable stock 1 can diced tomatoes with juice 3⁄4 cup whole wheat couscous 12 oz shrimp, peeled & deveined 4 cloves garlic, minced 1 tsp finely grated lemon zest 1⁄4 tsp cayenne pepper Freshly ground black pepper 1⁄2 cup dry white wine 2 tbsp freshly squeezed lemon juice 1 cup cooked green peas

DIRECTIONS In a saucepan, heat 1 tbsp of the oil over medium heat for 30 seconds. Add onion and bell pepper and cook,

WHOLE GRAIN PIZZA DOUGH Makes one 10-inch (25 cm) pizza or four 5-inch (12.5 cm) small pizzas •Preheat oven and pizza stone, if using, to 400°F (200°C)

INGREDIENTS 1 tsp active dry yeast 1⁄2 cup warm water 1 cup whole grain wheat flour 1⁄2 cup whole grain barley flour 1⁄2 tsp granulated sugar 1⁄2 tsp salt 1 tbsp olive oil (approx.)

DIRECTIONS In a glass measure, sprinkle yeast over water. Set aside. In a large bowl, combine whole wheat and barley flours, sugar and salt. Make a well in the center and add olive oil and reserved yeast mixture. Mix until a stiff dough forms. (If dough is too sticky, add more barley flour, 1 tbsp at a time, until stiff.) Turn out onto a floured work surface and knead 10 Healthy Directions June/July 2011

until smooth and elastic, about 8 minutes. Shape into a smooth ball. Lightly coat the inside of a bowl with olive oil, place the dough in the bowl and roll until lightly coated with oil. Cover with plastic wrap and let rise in a warm spot until doubled in size, 1 to 1 1⁄2 hours.

Punch down the dough, form into a ball and place on a lightly floured surface. Roll out to form a 10-inch circle.

Transfer to a baking sheet or pizza stone. Pierce all over with a fork. Add toppings of your choice and bake in preheated oven until crust is brown, about 20 minutes.

Excerpted from The Complete Whole Grains Cookbook by Judith Finlayson © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Makes 4 Servings.

stirring, until softened, about 5 minutes.

Add saffron liquid, water and tomatoes with juice and bring to a boil. Stir in couscous. Remove from heat and let stand, covered, for 15 minutes. Fluff with a fork.

In a skillet, heat remaining 1 tbsp of oil over medium-high heat. Add shrimp and cook, stirring, just until they turn pink and opaque, 3 to 5 minutes. Add garlic, lemon zest, cayenne and black pepper to taste. Cook, stirring, for 1 minute. Add white wine and lemon juice and bring to a boil. Stir in peas until heated through.

To serve: on a deep platter, arrange couscous in a ring around the edge, leaving the center hollow. Arrange shrimp in the center.

Excerpted from The Complete Whole Grains Cookbook by Judith Finlayson © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

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THE POWER OF SUPERFOODS

The Importance of Dietary Fibre and

Sprouted Chia Seed

By Mark Schneider

In 1939, Dr. Weston A. Price published the landmark book Nutrition and Physical Degeneration, which documented how primitive populations experienced declines in their health after adopting modern diets. Building on Price’s research in the 1970’s, Dr. Denis Burkitt and his colleagues observed that common health concerns of the Western world, such as cardiovascular disease, intestinal problems and obesity were far less common in Africa.

The main dietary difference he noted between the population groups was the high intake of fibre and low intake of refined carbohydrates in the African population. Burkitt also noted the rise of degenerative diseases in North America and Europe after 1890 following the introduction of a new milling technique that removed fibre from whole grain flour to produce white flour. With this knowledge, Burkitt put forth the “the fibre hypothesis”, which hypothesized that fibre can prevent certain diseases. Decades later, it would be hard to find anyone who could dispute the validity of that claim.

Over time, we’ve gained a greater understanding of fibre and its many protective benefits. We know that dietary fibre consists of nondigestible carbohydrates that are intrinsic and intact in plants. It is divided into two main categories: soluble and insoluble fibre. Soluble fibre dissolves in water, whereas insoluble fiber does not. Sources of soluble fiber include fruits, oats, legumes (beans, peas), some vegetables, and psyllium. Sources of insoluble fiber include whole wheat, bran, nuts, seeds, and the skin of some fruits and vegetables.

One of fibre’s better known attributes is that it increases the movement of material through the digestive tract and increases stool bulk (particularly insoluble fibre). Fibre is thus valuable for alleviating constipation and improving bowel transit time, which is defined as the time between the ingestion of a food and its elimination from the body. If food matter stays in the gastrointestinal tract too long, it can generate harmful toxins that can poison the body from the inside, ultimately bringing down the health of the bowels and other organ systems after the toxins enter the bloodstream (a phenomenon Dr. Bernard Jensen dubbed “autointoxication”). Studies have shown that a high fibre diet can

help prevent diverticulosis, irritable bowel syndrome, and even colon cancer. Both soluble and insoluble fibers are necessary for regular bowel movements.

Improving elimination and regularity is only part of the story, however. We now know that fibre consumption, particularly soluble fibre, is important for cardiovascular health. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fibre intake was linked to a 40% lower risk of coronary heart disease, compared to a low-fibre intake.

Another heart-friendly aspect of fibre consumption is that it promotes weight management. The gel-like substance that soluble fibres form when they dissolve in water causes them to expand, leading to an increased feeling of fullness and a reduction in hunger cravings. It has also been shown to decrease the number of calories that are actually absorbed from the ingested food.

One of the best sources of fibre is the chia seed Salvia hispanica L.. A true superfood, chia is not only loaded with antioxidants, micronutrients, protein and omega-3 fatty acids, it also delivers a unique combination of soluble and insoluble fibre. Chia seeds that have been sprouted have even greater nutritional value, as the antioxidant content and bioavailability of the seed goes up following germination while the soluble to insoluble fibre ratio is improved to deliver a greater balance of the two. A versatile food, chia incorporates nicely as an addition to yogurts, salads, smoothies, and virtually any dish, making it an easy and healthy way to get your fibre. Unlike some high-fibre sources (i.e. wheat) chia is gluten free and ideal for everyone.

Nutritionists and health care professionals emphasize the importance of a whole-food, plant-based diet. It’s not just that these foods are more nutrient-dense with vitamins and minerals and less artificial than their refined and processed counterparts. While all of that is true, let’s not forget that these foods contain a greater presence of fibre, another real difference maker and an often unsung hero for our health. Courtesy of Advantage Health Matters. www.advantagehealthmatters.com

Advantage Health Matters Prevention · Regeneration · Longevity www.advantagehealthmatters.com

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Get the Grocery Cart

Makeover

How to Make Healthier Choices

By Allison Tannis BSc MSc RHN With thousands of products to choose from, the grocery store can be overwhelming. So, we buy the same old things every week.

In fact, you may even be able to grocery shop blind folded. Or, are you shopping blind – when was the last time you read the ingredients on the food packages in your cart? It’s time for a grocery cart makeover.

Last month, I took a group of friends through the grocery store and gave them a grocery cart makeover. Between the bouts of laughter and continual attempts by one of them to convince me of the ‘healthy’ benefits of their favourite brownies, their carts were transformed to be more nutritious (and, still delicious). Here are some tips we used, and you can use to makeover your grocery cart.

SHOP THE OUTSIDE AISLES This is an old rule of thumb that many of you have probably heard before. But, it really works. The majority of your grocery cart should be filled with foods that come from the outside aisles. This is where you’ll find fruits, vegetables, breads, meat, juice, eggs and dairy. If these aisles aren’t packing your cart, it’s time to walk slower. Check out new vegetables. Look for recipe cards and other inspirational ideas in these sections. To make this rule confusing, most stores have put their frozen foods in an outside aisle – that doesn’t mean that ice cream and frozen pizzas should be in your cart.

After walking the outside aisles and your grocery cart is 90 percent full, feel free to travel up and down the inside aisles. But, ensure that every item you choose from these aisles is carefully scrutinized before it lands in your cart.

12 Healthy Directions June/July 2011

STOP READING FRONT LABELS The front of a label is probably the least useful to you. That’s where the marketing wizards like to put enticing pictures and claims to make you pick the product up. But, beware! These claims are not indicative of the healthiness of a product. Just because a product says it is low in fat, does not make it healthy. A brownie package that says its low-in fat is still a brownie – not broccoli. This holds true for yogurts, soda pop and fruit snacks too. An expensive yogurt with probiotic claims may not be that different than a conventional one.

A soda pop that says it is diet, is not necessarily healthier. The health effects of some sweeteners are more questionable than sugar. And, fruit snacks that rave about their real-fruit content probably have never seen a whole fruit.

FLIP IT OVER Flip over your food packages and look at the ingredients.

What’s in there? Can you pronounce it? If you can’t quickly identify a food ingredient (assuming you’re not a food chemist) than you don’t want to ingest it. Don’t stop reading after the first few ingredients. The preservatives and other additives are listed towards the end of the list. Watch for the order of the ingredients. They are listed in order of quantity (most to least). So, if your bread’s ingredients read, “Whole wheat flour, glucose-fructose, water...”, put it back! There is a lot of sugar in there. If any food has sugar as the first ingredient – that goes back on the shelf too.

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USE THE DAILY VALUE The Nutritional Fact panel on a food label can be both a wealth of information, and a source of confusion. Keep it simple. Look for the daily value – that’s the percentages on the far right-hand-side of the panel. The daily value should be between 5 and 25%. If the food product you are considering has a daily value for sodium (or other undesirable nutrients like fat) that is greater than 25%, than that package goes back on the shelf. Alternatively, if your food product has a daily values for iron (or another desirable nutrients like protein) that is less than 5%, think twice before tossing it in your cart – it holds very little nutritional value for you.

If you can bare it, pull your eyes away from the trashy magazine headlines in the check-out line and take a look at other grocery carts.

A grocery cart is a preview of your diet. How does it look? Can you see the Canadian Food Guide’s recommendations in there? Will you eat 8 to 10 servings of fruits and vegetables each day? Are there meat and/or meat alternatives in your cart? Do carbohydrates dominate or stay in the recommended one-third of your plate range? Makeover your grocery cart with a friend. Take them to the store with you. Ask them about their favourite healthy recipes, quick meal ideas and school-friendly snacks. And, giggle your way through a grocery cart makeover together. 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). Visit: www.allisontannis.com.

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MAKE IT NATURAL

Tips for Growing Organic

Tomatoes

By Gayla Trail

GROW ANYWHERE AND EVERYWHERE. YOUR PATIO, BALCONY, ROOFTOP, DECK, SIDEWALK MEDIAN, TREE PIT, PLANTER BOX, OR WINDOW LEDGE IS A POTENTIAL GARDEN WAITING TO HAPPEN. During the Great Depression, World War II, and other times when food and money have been tight, people all over North America planted seeds in the soil and grew green beans or tomatoes without thinking twice about it. No one worried about whether his or her space was the “right” space. This everyday attitude toward food gardening still exists in lots of other countries around the world, but through time and a bit of backward thinking we’ve come to believe that a garden – especially one that produces food – requires a mythical perfect space. This perfect space is generally thought to be in the ground. Preferably in a backyard. Most likely stuck way in the back where no one can see it. I’ll admit that there are days when I dream of having a yard of my own that I can turn into my own private mini farm. But then I look around at my sunny, thriving rooftop container garden and my not-so-shabby community garden plot and realize I’m doing all right. I see and sample the evidence on my table every day.

The good news is that plants want to grow. Some will take up residence in the most oppressive conditions. Most of the plants we’ve domesticated tend to be a bit pickier than your average sidewalk weed, but plenty of herbs and veggies have the tenacity and audacity to thrive in some fairly surprising places. If a front yard is all you’ve got, then why not replace the lawn with a raised-bed food farm? What about that square of dirt behind the garage? Who says you’ve got to plant that strip separating your front walkway from the neighbor’s with hedges? Why not fill it with Swiss chard?

14 Healthy Directions June/July 2011

Or purple basil? Or an incredible crop of lavender! Some of the most unexpected places have the best light and conditions for growing coveted sun-loving food crops.

GET GROWING WITH TOMATOES Tomatoes are sun worshippers that need six hours of direct sun per day; don’t even try to mess with this. They just won’t produce in shadier spots. Fertile, well-draining soil is a must, although I have discovered wild types growing in shockingly derelict conditions.

Regardless of size, tomatoes are superproducers – this kind of effort can really wipe a plant out! Give them a lot of nitrogen early in the season while plants are making leaves and stems. Too much nitrogen can result in a lush plant that never produces fruit, however.

And we want fruit! When the blossoms show up, cut back on nitrogen and keep adding potassium every 2 weeks.

How you water tomatoes is as important as how much you give them. Getting the leaves wet when there is a lack of proper airflow around the plants invites all kinds of fungal and viral diseases to take hold. Tomato plants especially dislike high humidity but require a long drink now and again. The trick is to water heavily but infrequently, concentrating the flow at the soil. Water your plants more often during heat waves and long periods of drought, but always provide a long drink every single time. Using mulch around the plants will help lock in moisture and prevent water from splashing up onto lower leaves.

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Consistent soil moisture is also important in preventing blossom-end rot.

Watch moisture levels while fruit is ripening – a heavy hand with the hose can cause mushy, mealy fruit that split.

Despite the tomato’s reputation as a sun worshipper, extremely high summer temperatures can cause tomato blossoms to drop before setting fruit. Sometimes it’s just a matter of waiting out a heat wave; the plants will bounce back and start producing fruit as soon as the temperature drops. You can always try draping shade covers over plants in extreme cases or apply Epsom salt spray to new blossoms.

SOWING AND PLANTING Start tomato seeds indoors 6–8 weeks before the last frost. The seedlings can generally go out about a week after the last frost, but watch the weather and protect plants with a miniature greenhouse or cloche in the event of a fluke cold snap.

Tomatoes grow roots all along their stem, providing an assortment of ways to plant seedlings. You can either plant deeply, burying the stem vertically in the soil, or make a shallow trench and plant the stem lying down horizontally.

Whichever method you use, be sure to strip the lower leaves first, keeping just the top cluster above the ground. Add a little vermicompost or compost to the hole before filling in with soil. Tomatoes welcome companionship in the ground and in pots alongside: basil, borage, gem marigolds, lettuce, calendula, nasturtium, the cabbage family, and the onion family. Keep away from dill, fennel, and potato.

Stake tall varieties before or right after planting to avoid the risk of hurting established roots later on. Staking isn’t absolutely necessary; however, staked plants can be grown 2’ apart, but sprawling plants need double the legroom.

My preferred staking method in a small space is to sink four stakes into the ground in a square formation and tie or wire at the top like a tripod or tepee, growing one plant up each side. This seems to use space efficiently and looks a bit neater than rows of poles sticking out like gravestones. As the plants grow, loosely tie their vines to the stake using string, twine, or strips of ripped T-shirt and panty hose.

PRUNING Staked plants need pruning early in the growing season; this process directs the growth into a single main stem that will eventually produce plump and juicy fruit.

Pinch off all of the lower growth as well as new stems called suckers that come up between branches, keeping leaves at the top to feed the plant and provide shade.

The first hard frost in fall will kill off any plants that have been left in the soil. In climates with shorter seasons, you’re better off pruning back the tops of indeterminates

toward the end of summer to focus any remaining energy and time into growing the remaining fruit.

HARVESTING You’ll know when your tomatoes are ready because they’ll have reached their mature color, be soft to the touch, and taste oh-so-delicious on a sandwich. Reprinted from the book Grow Great Grub by Gayla Trail. Copyright © 2010 by Gayla Trail.

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Four Factors for

Sports Nutrition

By Kirsten Gallagher

Tips for Your Summer Workout There are general nutritional guidelines that healthy, active individuals tend to adhere to: drinking lots of water, eating lots of vegetables, getting enough lean protein, etc. But if you’re an athlete, or someone who plays a sport seriously, you’ll need to step up your nutrition in order to perform at the top of your game. Take into consideration these four factors that will help prepare you as well as speed your recovery afterward.

1 CARBOHYDRATE TO PROTEIN RATIO

Different sports have vastly different nutritional requirements.

A boxer’s nutritional requirements are not the same as a long distance runner’s. One of the first things to look at it is how many grams of protein versus how many grams of carbohydrates you need to take in as part of your daily diet. Endurance sports require more carbohydrates so that glycogen stores in muscles don’t become depleted too early on in the event. All sports require protein for the repair of tissue. Fat often gets a bad reputation but is also an important energy source and essential for optimal hormonal function. Regardless of your sport, include sources of high-quality fat in every meal.

2 TOTAL CALORIES

You don’t need to add hundreds of extra calories to your diet unless exercise duration is significant. Water is hard to overdo but calories are easy. When exercising for sixty minutes or more at moderate to high intensity, replenish glycogen stores by eating fruit, nuts, salads with lean protein, milk, etc. Many energy bars contain large amounts of added sugar so make sure to check the labels and avoid the worst culprits. The food you supplement doesn’t have to be any different than the food you eat at breakfast, lunch or dinner; it’s just that you need to eat larger quantities in the form of one or several mini-meals.

16 Healthy Directions June/July 2011

3 TIMING OF CALORIES

The timing of your nutrition could enhance or detract from your performance. Drink plenty of water and eat a light snack about thirty minutes beforehand to have a ready source of energy. But even more importantly, eat consistently throughout the day (every few hours) and include a meal that contains all of the macronutrients - protein, fat, carbohydrates – a few hours earlier. This will not only prepare you, it will help you recover from the variety of physical stresses that sports put your body through. Furthermore, several studies indicate that it takes hours for the protein in a meal to become available to your body for rebuilding purposes so eat before you exercise... long before. It’s almost like having a post-workout shake pre-workout.

4 TIMING OF EXERCISE

When you’re playing your sport is also a factor for consideration. If it’s afternoon or at the end of the day, follow the recommendations above. But if it’s first thing in the morning, you’ll need to include at least a light snack before bed. Sleep can be viewed as a fasting state for the body and it’s important to minimize the effects of that (e.g., drop in blood sugar). A big breakfast is a great idea but if you can eat right before going to bed, even better. Kirsten Gallagher is a certified personal trainer and avid writer.

She works primarily out of Core Strength, Canada's only clinic devoted to Muscle Activation Techniques™.

References: Ferriss, Tim. The 4-Hour Body. New York: Crown Archetype, 201

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FIT FOR LIFE

Release Tension with

Neck Stretches

By Jay Blahnik I think you’ll be pleasantly surprised to discover how relaxing and rewarding it is to do the neck stretches. These stretches help with movements that contribute to everyday tasks you might take for granted, such as looking over your shoulder to change lanes on the freeway or looking up to catch a ball. The stretches also reduce headaches caused by tension and provide relief for a sore neck that can come from sleeping in an airplane seat or uncomfortable bed. 

Head T Tilt ilt passive p assive

Sternocleidomastoid, trapezius

Keep the ec chin hin up; K straight look igh g ahead.

❚ ❚ ❚ ❚❚

Stand or sit tall. Lower one ear toward the shoulder. Gently pull down from the opposite of the one head.

Stand or sit tside all. Lower ear toward the shoulder. Gently pull down from the opposite side of10 thetohead.

Hold the stretc h for 30 seconds.

Hold theonstretc h for 10 to 30 seconds.

Repeat the other side.

❚

Repeat on the other side.

breathe br eathe breathe breathe

Exhale deeply while moving into the farthest point of the str etch; deeply brwhile eathemoving stretcofh.the stretch; then breathe evenly while holding thepoint stretch.

Exhale into the farthest stretch; then breathe breathe evenly while holding the stretch. stretch. stretch;

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Dynamic Diagonal Chin Drop Sternocleidomastoid, trapezius active

❚ ❚ ❚ ❚ ❚

D

Stand or sit tall.

Drop the chin diagonally toward the armpit as far as comfortably possible while lifting the back of the head toward the ceiling.

Release the stretch by lifting the head to neutral position.

Repeat on the other side.

Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.

breathe

Don’t round Don’t round the spine. the spine.

Exhale while dropping the chin toward the armpit; inhale each time the stretch is released.

Jay Blahnik is recognized as one of the premier fitness professionals in the industry and has over 25 years of teaching and training experience. As a fitness educator and keynote speaker, he has traveled to over 30 countries and is known for his insightful viewpoints on engaging and motivating consumers.

He is the youngest person ever to receive both the IDEA Fitness Instructor of the Year Award and IDEA’s Fitness Industry Icons and Innovators title.

He was also chosen as Can-Fit-Pro’s International Presenter of the Year in 2005. He has starred in over 30 award-winning exercise videos and has designed, created, and choreographed some of the best-selling exercise videos of all time for other fitness professionals and celebrities.

Dynamic Head Tilt Sternocleidomastoid, trapezius active

Keep the chin up and Keep the chin up and look straight ahead. look straight ahead.

❚ ❚ ❚ ❚

Stand or sit tall.

Lower one ear toward the shoulder while lifting the opposite ear toward the ceiling.

Release the stretch by returning the head to neutral position. Repeat on the other side.

Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.

breathe

Exhale while lowering the ear toward the shoulder; inhale each time the stretch is released. 

From Full-Body Flexibility by Jay Blahnik.

Copyright © 2011

by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at: www.HumanKinetics.com or by calling 1-800-465-7301.

18 Healthy Directions June/July 2011

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Reduce The Risk of

Norovirus

By Michelle Honda PhD

Caliciviridae is a family of viruses, subdivided into 5 groups, the norovirus (GI) being the most common and mainly responsible for infecting people. What makes this virus particularly hard to combat are the new variant strains produced from these 5 genogroups, which now number 22 other distinct genotypes.

NOROVIRUS SYMPTOMS The norovirus originally called “Norwalk” is also known as the winter vomiting disease, but it can also occur other times of the year as well. This viral gastroenteritis should not be confused with influenza. The norovirus primarily affects the digestive system, displaying symptoms within 24-48 hours upon exposure and generally lasting 24-36 hours. A patient experiences a sudden onset of nausea, fever, chills, cramping, vomiting and diarrhea. A major concern is dehydration, a serious complication for the very young or elderly.

HOW IS THE NOROVIRUS TRANSMITTED? This virus is comprised of different strains, which means there is only temporary immunity. People who have been previously ill can become infected once again. The main cause of spreading the virus is through contact with vomit and fecal matter. Even with good hygiene habits, it is difficult to avoid this bug. To help prevent spreading, anyone who has been ill should not return to work for a least 48 hours after symptoms have ceased. Even though you may feel well, the virus can be present in your stool for a few days. The norovirus is easily spread by person to person contact. To further prevent and contain this virus, special attention must be paid to hygiene. Wash your hands and clean under your nails often. Isolate the ill person as much as possible. Be aware of commonly touched areas and bathrooms. Clean up bodily fluids and waste with paper towels and discard in plastic bags. Clean all surfaces with a diluted bleach solution. Wash bedding, towels and clothing in hot water and detergent. Discard any food handled by a sick person or that may have been near any vomit.

HIGHER RISK Infants, young children, the elderly and people with weak immune systems are more prone to develop dehydration due to vomiting and diarrhea. Infants and young children require oral rehydration solutions to replace lost fluids, minerals and salts.

Treatment in this area focuses on reducing the symptoms and preventing dehydration. Symptoms of dehydration are excessive thirst, dry mouth, dark yellow urine or little to no urine, decreased tears, severe weaknesses or lethargy and light headedness.

TRAVEL Individuals are at risk anywhere food is handled in an unsanitary way or by drinking contaminated water. High risk items are salads and readily prepared foods. Another frequent source of infection is raw shellfish, in particular oysters. People living in close

proximity to each other as in a cruise ship or hotels, are far more susceptible to infection.

SUPER CHARGE YOUR IMMUNE SYSTEM Antibiotics are not effective against viruses. New strategies and alternative approaches have become necessary to destroy and prevent recurring infections. A core prerequisite to good health lies in supporting and enhancing our immune system response. Boost your natural killer cells with an immune boosting diet – vibrant in colour.

For extra support, look to supplements like astragalus, glutathione, colostrum, zinc, vitamins C, A, beta-carotene, antioxidants, beta glucans and pine tree extracts. Acidophilus and bifida have the unique ability to increase our body’s built in defense mechanisms.

Homeopathy is non toxic and well suited by people and children of all ages. Professional advice may be needed to choose an appropriate remedy, however, here are a few that cover many flu symptoms: Nux vomica, Phosphorus, Arsenicum, Gelsemium and Ipecac.

Colloidal silver boasts a stellar record where not a single case of antibiotic resistant bacteria has resurfaced once cleared. Turmeric contains antibacterial properties and other medicinal elements. By simply observing a country known for its unsanitary living conditions such as India and yet superbugs are not running rampant.

Oil of oregano also has proven antibacterial and antifungal properties with extensive medicinal applications including wiping out superbugs. Garlic contains allicin, a compound extracted from garlic that has become a staple among health conscious people. 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

References: 1) Widdowson MA, Glass R, Monroe S. Portable transmission of norovirus, JAMA, 2005:293:1859-60.

2) Vinje J. Widdowson MA, Food borne viruses, Cliver DO.Bosch A, WashingtonDC. ASM Press 29-64.

3) Queen Mary Hit with Norovirus, 29th Dec. 2010.

4) Ten Riskiest Foods Regulated by U.S. Food and Drug Administration, Oct. 6, 2009 Healthy Directions June/July 2011 19

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QUICK AND HEALTHY SUMMER RECIPES

A Fresh Mint & Ginger Delight!

MINT AND GINGER CHICKEN KABOBS WITH SPICY RAITA What I really love about this recipe is that you don’t have to marinate the chicken for too long since the mint (in the marinade) is so strong. Mint is very refreshing, contains vitamins A, C, and B12, and is a good source of antioxidants

Makes 4 Servings.

INGREDIENTS ½ cup (125 mL) finely chopped mint 2 Tbsp (30 mL) tamarind pulp 2 Tbsp (30 mL) grapeseed oil 1 Tbsp (15 mL) freshly grated ginger 1 Tbsp (15 mL) garam masala 1 Tbsp (15 mL) brown sugar salt to taste 1 lb (500 g) boneless, skinless chicken breasts, cut into 1½-inch (4 cm) pieces 6 metal or wooden skewers

the chicken. Cover the bowl and marinate in the refrigerator for at least 30 minutes or up to 2 hours.

Preheat the barbecue to medium heat.

(If using wooden skewers, soak them in water for 30 minutes before using.)

Thread the chicken onto skewers. Grill the kabobs on the preheated barbecue for 15 to 20 minutes, turning frequently to make sure all sides are cooked through.

Serve with Spicy Raita.

DIRECTIONS

SPICY RAITA

In a large bowl, combine the mint, tamarind pulp, oil, ginger, garam masala, brown sugar, and salt and mix well. Stir in 20 Healthy Directions June/July 2011

This dip can be made ahead of time and it will keep well in the refrigerator for three to four days.

INGREDIENTS 1 cup (250 mL) plain low-fat yogurt 1 Tbsp (15 mL) chopped mint 1 Tbsp (15 mL) finely chopped chives 1 Tbsp (15 mL) lemon juice 1 tsp (5 mL) prepared grainy mustard salt and pepper to taste

DIRECTIONS Combine all the ingredients in a small serving bowl and stir until well mixed.

Excerpted with permission from Bal’s Quick and Healthy Indian by Bal Arneson, published

by Whitecap Books.

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AVOCADO & CHICKPEA SALAD Makes 4 Servings.

The first time I tried avocado was here in North America. I was intrigued by its creaminess, and I suspected it would go well with Indian spices and with chickpeas. To grind cumin and cardamom, I use a coffee grinder reserved for this purpose. With cardamom, I remove the seeds from the pod and just use the seeds. I prefer green cardamom to black.

Avocados are a good source of dietary fiber, health promoting monounsaturated fats, vitamin C, and potassium (good for preventing muscle cramps). Once I learned all this I began using them on a regular basis in my cooking.

DRESSING 2 Tbsp (30 mL) olive oil 1 Tbsp (15 mL) lemon juice 1 Tbsp (15 mL) finely chopped ginger 1/2 tsp (2 mL) ground cardamom 1/4 tsp (1 mL) ground cumin 1⁄8 tsp (0.5 mL) Spanish paprika 1⁄8 tsp (0.5 mL) salt

SALAD 4 avocados, sliced 14 oz (398 mL) can chickpeas, drained and rinsed 1/4 cup (60 mL) finely chopped green onion To make the dressing, combine the olive oil, lemon juice, ginger, cardamom, cumin, paprika, and salt in a small bowl and mix well.

Combine the avocados, chickpeas, and green onion in a large bowl and toss gently. Just before serving, pour the dressing over the salad and toss to thoroughly coat the ingredients.

Excerpted with permission from Bal’s Quick and Healthy Indian

by Bal Arneson, published by Whitecap Books.

Healthy Directions June/July 2011 21

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I Spy for the Eyes

SLIP ON SOME SHADES AND SEARCH OUT THESE GREAT FOODS FOR LONG-TERM EYE PROTECTION AND HEALTH: KALE, SPINACH, SARDINES, OMEGA-3 EGGS, CARROTS, SQUASH AND MORE.

By Julia Fountain, ND It’s summer and chances are you’re wearing sunglasses to protect your eyes from the sun. What else can you be doing to protect your eyes? The major nutrient players in eye health are lutein, zeaxanthin, vitamin C, vitamin E, vitamin A, beta carotene, zinc and the omega-3 fat DHA. To get a cross-section of these nutrients in your everyday diet, set your sights on these foods.

KALE, SPINACH, COLLARDS These leafy greens are particularly rich sources of lutein and zeaxanthin. These antioxidants accumulate in the lens of the eye and macular region of the retina. Some observational studies have shown that a generous intake of lutein and zeaxanthin are associated with a significant reduction in the risk for cataracts (up to 20%) and for age-related macular degeneration (up to 40%). Another study also showed that men who ate broccoli or raw spinach more than 2 times a week were 25% less likely to have cataract surgery than men who ate them less than once a month.

A recommended minimum intake/day is 10-15 mg/day combined lutein and zeaxanthin. Kale supplies 23 mg/cup, spinach 20 mg/cup, collards 15 mg/cup, broccoli 2 mg/cup. These green veggies also provide beta carotene and vitamin C. 22 Healthy Directions June/July 2011

SARDINES DHA is an omega-3 fat found in marine algae and the fish that eat them, including sardines and herring. In our bodies, DHA is found in highest concentration in the brain, nervous system and the retina of the eye. Several clinical trials have reported that the increased consumption of DHA reduces the risk of age-related macular degeneration. Smaller bodied fish such as sardines, herring and anchovies are preferred to larger-bodied fish due to lower toxic load. In many cases taking a high quality fish oil (molecularly distilled) containing EPA/DHA will be a better long-term option for those at high risk for eye disorders. Fish also provides a small amount of pre-formed vitamin A, vitamin E and zinc. Vitamin A is required for converting light into nerve signals in the retina. Vitamin A deficiency can cause night blindness.

SPIRULINA Spirulina is a form of marine blue-green algae. It is a powerhouse of antioxidant nutrients including zeaxanthin, beta carotene, vitamin C and vitamin E and small amounts of zinc.

Marine algae are the only plant sources of DHA. Spirulina powder is available in health food stores and is commonly added to vegetable or fruit juice drinks and smoothies.

HDJuneJuly2011_HealthyDirectionsTemplate 11-05-24 11:31 AM Page 23

OMEGA-3 EGGS Eggs are a decent source of lutein and zeaxanthin (2 mg/yolk combined) and pre-formed vitamin A. Omega-3 eggs (eggs from chickens fed flaxseeds) have an estimated 10x higher omega-3 content than regular eggs which translates to 130 mg EPA/DHA per egg.

CARROTS, SQUASH, SWEET POTATOES (and other yellow and orange vegetables and fruits) Yellow and orange fruits and vegetables are true “eye candy”.

They are primary dietary sources of beta carotene which is converted into vitamin A in the body. An estimated 25,000 IU beta carotene is recommended per day. One cup (cooked) carrots provides 13,000 IU, 1 cup sweet potatoes contain 31,000 IU, 1 cup cantaloupe contains 3500 IU, 1 cup squash 10,000 IU. Squash is also an excellent source of lutein and zeaxanthin (3-4 mg/cup).

OTHER FACTORS TO CONSIDER The only environmental exposure clearly associated with macular degeneration is tobacco smoking. A high fat diet (such as meats, dairy products, and fried foods) is also associated with an increased risk of macular degeneration in both women and men.

More than one serving per week of beef, pork, or lamb as a main dish is associated with a 35% increased risk of macular degeneration as compared with less than three servings per month.

One serving per day of processed baked goods (commercial pies, cakes, cookies, and potato chips) more than doubles the risk of macular degeneration progression and is believed to be associated with corneal opacities. High blood sugar induces cross-linking of proteins in the eye.

Obesity, a body mass index (BMI, or body fat percentage) of 30 or more, triples the likelihood of developing advanced macular degeneration.

Physical activity like brisk walking, jogging, or bicycling, long enough to work up a sweat when performed regularly (more than three times a week), reduces the rate of progression to advanced macular degeneration by 25%.

SUPPLEMENTS The Age-Related Eye Disease Study (AREDS) was a major clinical trial sponsored by the National Eye Institute. Results were published in 2001. AREDS researchers recommended that people at risk of developing advanced age-related macular degeneration and those without contraindications, such as smoking, should consider taking antioxidant and zinc supplements. The AREDS formulation is specific and different from a regular daily multivitamin and should be taken only under the recommendation of a health care professional. The level of supplemental zinc in the formula is higher than what is needed for the general population. Julia Fountain is a Naturopathic Doctor and owner of HealthSpan Wellness Clinic + Studio in Georgetown, Ontario. She has been in practice since 1998 and specializes in hormone balancing, weight loss and lifestyle medicine. Visit: www.healthspan.ca

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Changes for Better Health Help Avoid

A Health Care Crisis

True Prevention Reduces Costs!

By Alexander Mostovoy, HD, DHMS, BCCT During the past Federal election here in Canada not one political party had the courage to bring up the subject of rising health costs, never mind offering a solution to this impending problem. Our population continues to age and it will obviously increase the demand on health care. In the US according to the latest statistics 16.2% of GDP is being spent on healthcare. We are not far behind in Canada at 11.7% of GDP with our government ‘rationed’ healthcare.

A HEALTH CARE CRISIS IS COMING Constant increases of healthcare spending will continue and create a huge problem for all of us collectively since the system is not sustainable economically. It is projected that by 2040, 40% of

GDP will be consumed by healthcare. Clearly this is no longer a philosophical issue anymore but a question of practical economics.

The drug industry is clearly focused on treating illness and not promoting health. Drugs are not preventing illness or curing disease, at best they reduce isolated symptoms usually in exchange for another set of symptoms. Surgical procedures for the most part are a costly way of resolving health issues. At times they are indispensable of course and save lives. However, when we look at the rates of hysterectomies performed in US where one half of women at age 65 no longer have a uterus one has to ask the question, “Are all these procedures necessary?”

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

Healing really is that simple.”

BodyTalk is a revolution in health care. It works gently to restore the body’s innate ability to heal, and this simple approach has proven to be so effective that BodyTalk is the fastest growing health care system in the world today.

'''Explore and Experience BodyTalk Locate a BodyTalk Practitioner near you, call toll-free

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

24 Healthy Directions June/July 2011

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www.inht.ca

From birth to death we are surrounded by a sickness oriented medical system that is based on an interventionist approach to health. Instead of promoting wellness we are bombarded with daily barrage of messages about disease and illness. While the rates of cancer and other chronic diseases continue to escalate, we as a society continue to spend more money on a system that is out of control while getting less value for our investment.

A CHANGE TOWARDS SELF RELIANCE AND TRUE PREVENTION We desperately need to promote self reliance when it comes to wellness and health. Most of us can take control of our health by changing our diets and even by making moderate improvements in lifestyle that will yield great results. The medical industry will continue to inundate us with messages of ‘prevention’ in the form of screening for illness that we already have. However, the emphasis should be on prevention of illness in the first place. Early detection is great but prevention is the key!

THERMOGRAPHY FOR RISK ASSESSMENTS One of the methods that I have been advocating for years now is Infra-Red Imaging or Thermography. This non-invasive test does not use any radiation but rather measures the surface temperature of the breast providing a physiological assessment. This method can provide women of all ages with a risk assessment of their breast health and can identify areas of concern early in its development.

Regular breast thermography examinations can establish a baseline that can be a reference point for monitoring breast health over a long period of time. Any deviation from normal or baseline points to increased risk and can be dealt with to resolve the issue at hand before any serious problems develop. Breast thermography is a wonderful screening method that can warn of a pending problem far in advance.

Over the years we have imaged thousands of women using infrared thermography. In many cases, we have clearly seen a connection between inflammation in the dental area and breast cancer by using this heat sensing technology. Invariably, in some cases of dental pathology the symptoms could be very subtle or even asymptomatic for many years, but these cases slowly and continuously affect peoples’ health. With thermographic imaging, we can identify areas of suspected inflammation and infection because they present with heat. Once an area of concern is identified, it needs further investigation and resolution. People living with a chronic source of infection and inflammation will eventually find that their immunity is affected. The only way this problem can be resolved is by identifying and removing the cause.

By taking responsibility for our health and practicing ‘preventive’ medicine we can change the course of events as a society. It’s a risk to wait and see, start doing something to improve your health today. Alexander Mostovoy is recognized as a leading authority on the application of clinical thermography. Since 1999, he has pioneered the use of Infrared Medical Thermography in his clinic in Toronto, Canada with a special interest in breast thermography and women’s health. He is clinic director of Thermography Clinic Inc., and a founder and CEO of a growing company that helps integrate thermography into clinical practices around the world.

He can be reached at 416.636.2916 or www.thermographyclinic.com

Train to be a Registered Holistic Allergist* Expand the reach of your practice Discover BioEnergetic Intolerance Elimination Learn more at www.inht.ca The Institute of Natural Health Technologies 410 North Service Road, 2nd floor, Oakville, ON

Call for a Registered Holistic Allergist in your area 1(877) 393-7700

What others are saying about BIE BIE has given me back quality of- life. I recom mend it to all patients Dr. David Gohn D.C. My patients are elated with the successful removal of their allergy symptoms with BIE. Even I am able to eat foods that I couldn’t eat before.

Dr. Daniel Wilhelmus D.C. I cannot believe how simple and effective the BIE method is.

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

The Institute of Natural Health Technologies

Take control of your breast health today visit us at: ThermographyClinic.com

Visit an imaging centre near you: Toronto (same day results) 416-636-2916 • Brantford • Georgian Bay-Simcoe • London-Hanover-Windsor • Halton Region • Mississauga • Kitchener-Waterloo • Niagara Region • Sudbury • Yorkville

For business/location opportunities please contact: info@thermographyclinic.com Healthy Directions June/July 2011 25

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Hydration for

Summer Health

By Vivienne Guy, ND Drink more water. Yes you have heard this, “but why?” you might ask. Our bodies are made of about 60% water. It's higher in an infant body and decreases as we age. Skin also contains mostly water. Break this down to the cellular level and imagine that a cell is a bag of water. A living cell is an amazing place for many chemical reactions. Chemical reactions produce natural waste products that need then to be eliminated; so, there is not a waste build up.

There is an interesting analogy that helps to demonstrate this phenomenon. Picture a lake, bursting with life and filled with activity. Beneath the surface are fish, turtles, algae, snails and plants all eating, reproducing and excreting. They use the fresh water supply and all their waste goes back into this water. This is not a concern if that lake is spring fed, giving a fresh supply of clean water. Imagine that the lake empties into a small stream which carries away excess water and debris. The quality of the water is maintained, and life thrives in this environment.

Now imagine that spring is cut to a trickle. There is no longer a sufficient fresh supply of water. Life continues but there is a build up of debris in that water. After a while wastes accumulate. With no fresh inflow the speed of outflow is slowed as more sludge like water is passing through. Water levels drop and with no recharge, wastes begin to build up.

26 Healthy Directions June/July 2011

Your body is that lake. With every movement muscles engage and water is used. Each day the average person loses a litre of water through breathing, sweating and bowel movements. On top of that, urine accounts for another litre. Cellular waste flows through the water with in and in between our cells into our kidneys and bowel and out of our system. The kidneys and bowels and all the cells in our body are challenged when there is not enough water to maintain this flow.

WHY IS HYDRATION PARTICULARLY IMPORTANT IN THE SUMMER? Summertime means many activities and events including barbeque get-togethers. So fun and tasty, but what is involved? With lots of meat, comes lots of protein. In order to digest protein our cells use up water. Have a pitcher of water on the table – put lemons in it for a fresh taste and lemon also gives our liver some more effectiveness. Limonene from lemon provides a key nutrient to improve liver function to help cleanse our system.

BBQs for some also mean beer or cocktails. Again our body needs water to help process the alcohol. Include foods, such as tomatoes or watermelon with your BBQ. They have a high water content that can be absorbed and can be of benefit.

HDJuneJuly2011_HealthyDirectionsTemplate 11-05-24 11:31 AM Page 27

EXTRA HYDRATION FOR OUTDOOR SPORTS Summertime also means outdoor sports. When you are out in the heat, sweating, water and salts evaporate off your skin. You need to replenish these valuable minerals, and can do this without choosing a sweetened chemically coloured drink. If this is your drink of choice, then you have sugars and dyes contributing to the waste in your body's lake. Choose instead a vitamin mineral supplement that can add in valuable nutrients lost in sweat without adding to the waste build up. If you don't, the body can end up more acidic and lead to such things as yeast overgrowth, indigestion and muscle pain.

Dehydration can drain your energy and make you feel tired.

Don't wit until you are thirsty as this may in fact be too late. There is a neat formula to determine how much water your body needs. It is half of your body weight in ounces.

For someone who is 140 lbs this means 70 ozs of water. One measuring cup of water is 8 oz. So a 140lb person would need 9 cups of water. Some tips: drink a glass of water with each meal and between each meal. Hydrate before during and after exercise.

So get out there this summer.

Enjoy the seasonal foods, activities and fun times with friends. Just be mindful of the fact that your body is a machine that uses fuel and creates waste and keep a fresh supply of your body's main chemical component, water! Vivienne Guy, ND is the clinic owner of Kilborn Naturopathic & Wellness Centre in Ottawa. She holds an Honours Science Degree, has worked in medical research and received her Naturopathic licensing from the Canadian College of Naturopathic Medicine.

Visit: www.KilbornWellness.com

Naturopath Listing Guide 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.

Need to find a naturopath in your area?

Visit: HeathyDirections.com (Find a Naturopath)

BINBROOK

OAKVILLE & BURLINGTON Karen Simatovic, ND

Agnieszka Matacz, B.SC, ND

Oakville Naturopathic Clinic & Longevity Wellness Cancer Care, Women’s Health, Digestive Health, Allergies, Pediatrics.

Country Health Centre Special interest in nutrition and botanical medicine www.countryhealthcentre.com Call: (905) 692-9300

CAMBRIDGE

www.oakvillenaturopathicclinic.com www.longevitywellness.ca Call: Oakville (905) 844-7718 Call: Burlington (905) 332-2121

OTTAWA

Jennifer Hendry-Lynn, BSc, ND

ReAlign Health

'Just off the 401 at Hespeler Rd. & Eagle St. N' Pediatrics, Autism/ADHD, Allergies, Women's Health, Digestive Issues, Stress

Vivienne Guy, ND & Associates

Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Massage Allergy & Hormone Testing

www.KilbornWellness.com

www.realignhealth.com Call: (519) 650-1630

GEORGETOWN & HALTON HILLS Julia Fountain, BSc, ND

HealthSpan Naturopathic

Call: (613) 738-8000

TORONTO Pamela Frank, BSc(Hons), ND

Forces of Nature Wellness 11 years of specializing in women's health issues: PCOS, endometriosis, PMS, menopause and infertility PFrankND@ForcesofNature.ca www.ForcesofNature.ca

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CHIROPRACTIC CARE

Stop the Spin of

Vertigo

By Connie D’Astolfo, DC, PhD (c) Many of us will remember that feeling as a child of spinning around and round in the playground until the point of dizziness and even when we stopped turning, it seemed like everything around us is still spinning? That’s exactly what it feels like to have vertigo.

Vertigo is a common symptom reported by adults during visits to their doctors. The prevalence rate of vertigo is 3 percent in people under 60 years old and 1 in 10 people over the age of 60 years. The recurrence rate averages between 40-50% within a 5 year period.

Almost everyone experiences a few seconds of disorientation at some point, but frequent episodes of vertigo – whether lasting only for a few seconds or days on end – are a primary sign of vestibular dysfunction, especially when linked to changes in head position.

Benign paroxysmal positional vertigo (BPPV) is the most common form of vertigo and is characterized by the sensation of motion initiated by sudden head movements or moving the head in a certain direction. About 1 in 5 people who have dizziness will have BPPV. This number increases in the elderly or in at risk populations.

Dizziness is a sensation of light-headedness, faintness, or unsteadiness. Unlike dizziness, vertigo has a rotational, spinning component, and is the perception of movement, either of the self or surrounding objects. Disequilibrium simply means unsteadiness, imbalance that is often accompanied by spatial disorientation.

VESTIBULAR SYSTEM 101 The vestibular system includes the parts of the inner ear and brain that process sensory information involved with controlling balance and eye movements. If disease or injury damages these processing areas, vestibular disorders can result. The vestibular apparatus, a series of canals located inside the ear, includes a structure that contains tiny crystals of calcium carbonate. These crystals help the body detect gravity, tilting and speed changes in linear motions like stopping and starting at a traffic light. BPPV occurs when some of the crystals escape from their normal chamber and get into one or more of the canals. Vertigo symptoms are essentially caused by a confusion of signals to the brain.

The causes of vertigo are either central, related to the brain or central nervous system, or peripheral, related to the organs of the inner ear. Central causes are associated with the brain itself such a tumor or stroke or are related to outside conditions which affect the brain indirectly like drugs and alcohol. Other disorders which affect the brain indirectly include heart disease and rhythm abnormalities which interrupt the supply of oxygen to the brain and can cause dizziness.

Benign Paroxysmal Positional Vertigo (BPPV) is common in seniors, or following head trauma and motor vehicle accidents.

BPPV is characterized by a sense of spinning, or vertigo, which occurs with certain movements of the head, and lasts for several seconds or minutes. This is caused by small crystals floating free in the semicircular canals, sending signals of movement to the brain.

28 Healthy Directions June/July 2011

VERTIGO TREATMENT The most common treatment, called the Epley Manoeuvre, involves rotating the patient’s head and body through four specific movements at differing speeds, each held for about 30 seconds. The patient’s head and body are manipulated so that the dislodged crystals are moved along the canal and drop back into the correct chamber of the inner ear. The treatment is 98.4 per cent effective after three treatments.

Cognitive deficits, such as poor concentration, issues with spatial perception and coordination, as well as short-term memory loss are known by clinicians to occur frequently among patients with vestibular abnormalities. Vestibular dysfunction has also been correlated with many disorders including ataxia; low back pain; neck pain; cervico-brachial syndromes; ankle instability; knee instability and osteoarthritis.

Medication and nutraceuticals can also aid in the reduction of motion sickness, dizziness and nausea. This may include antihistamines, anticholinergics and benzodiazepines of either a nutraceutical or pharmaceutical approach. Dietary changes may include increasing water intake and less consumption of beverages that contain alcohol and caffeine.

Effective treatment includes an innovative program to aid in vestibular rehabilitation including canalith repositioning, training in proprioception, visual acuity, tactility, vestibular system coordination and cognitive based learning skills and dietary counselling – retraining the brain’s ability to adjust, cope and/ or compensate, which has a very high success rate.

HOME SAFETY TIPS: • Get rid of area rugs and anything that may cause you to slip.

• Install grab bars and shower seats in the bathroom area.

• Sleep in a slightly flexed position (use extra pillows). This will help prevent your head from resting on an angle that further aggravates your condition.

• Get in and out of bed very slowly.

• Walk as if you have a book on your head. This minimizes head movement and helps avoid moving the crystals • Avoid rapid movements, such as tilting your head forward, upward or sideways Connie D’Astolfo, DC, PhD (c) is the director of Spinegroup ®, an integrated med-rehab clinic located in Vaughan. D’Astolfo is pursuing a PhD at York University. She has several published peer reviewed articles and is a chapter author for a medical text. Her interests include chronic disease prevention and management, spinal disorders and rehabilitation.

For more information on Spinegroup’s clinical programs please contact 905-850-SPINE (7746) or visit www.spinegroup.ca.

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Www.spinegroup.ca Healthy Directions June/July 2011 29

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HOMEOPATHY

How to Help Your Child

Handle Stress

By Raisa Weisspapir, HD, DHMS, MD (Europe) In our busy lives we often feel stressed about our relationships, finances, losing a job or our unfair boss. We all want our children to be happy and it is hard to believe that our kids unfortunately experience stress too. According to the American Psychological Association, stress among children and teenagers is significantly rising every year. It is painful to know how deeply children are affected by life situations, and how easily our stress can translate into their lives. The reactions can range from mild to extreme, but the good news is that we can prevent it from happening.

WHAT CAUSES STRESS IN CHILDREN? • A birth of a new baby in the family • Losing a pet • Adjusting to a new school, a new teacher or a new bus driver • Making new friends • Experiencing parental separation or divorce • Living with parents who are stressed or fight frequently • Too many intensive extracurricular activities • Peer pressure

HOW CAN I TELL IF MY CHILD IS STRESSED? Kids may experience stress both physically and emotionally.

Some of the signs are so subtle and unspecific, that it's not easy to recognize if they are stress- related . The most common sign of stress is a change in behaviour. Signs may include: sleep problems, nightmares, getting angry easily, anxiety, stuttering, baby talk, bed-

wetting, thumb sucking, grinding teeth, fingernail biting, demanding your undivided attention, failing grades or acting out in school.

However, it is important to remember some of these signs could indicate more serious medical conditions and should be discussed with your doctor.

WHAT CAN I DO TO HELP? Stress affects children differently, it depends on a child's personality and physical health. The same stress (e.g., going to a new school) could bring different reactions: while one child might develop an asthma attack, another child might become severely constipated. Homeopathic medicine takes a very individual and safe approach to each patient. I truly believe it is one of the best medicines, which gently helps your child overcome physical and emotional stress.

PRACTICAL TIPS FOR PARENTS Boost your child's self-confidence. Praise them for a good deed, emphasize they've been helpful today, make a sincere compliment if they make an effort to improve or achieve a goal. Say thank you to your kids and really mean it! Let them know how grateful you are to them for being your amazing child and how grateful you are to be their parents. Laugh with your kids! Laughter is one of my favourite stress management techniques. It distracts a child from anger, fears and stress. While reducing the level of stress hormones like cortisol, it also increases the level of happy hormones like endorphins, and

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the amount of antibody-producing cells, which strengthen the immune system. Relax together. You can help your child choose enjoyable activities, like exercise, hiking, listening to music, or dancing. Let them know you will always love them regardless of mistakes made. Children who feel loved are calmer because they feel more safe and secure. Spend quality time with your child one-on-one as much as possible, showing how much you enjoy being with him or her. Talking to your child about what matters to him or her and

just being truly present and in the moment with your child will lead you and your child to a happier life. Remember to hug your child!

Think about your childhood, when you faced hard times, wasn't a hug from Mom (or another loved one) enough to make you feel better? In our busy adult life we often forget about the power of touch and the words "I love you� for soothing comfort. For more information visit: www.homeopathytoronto.com.

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THE PATH TO HAPPINESS

Getting Back on the Health Track

After a Summer Slip Up

By Courtney Sunday Summer. The very word brings about two very different mentalities. One: I will have so much time to exercise! The weather will be gorgeous and I will be rollerblading on the boardwalk, running in the park, swimming in the public pool… Two: Ice cream truck. Yes, please.

Even with the angel and devil in all of us, the summer often brings about a vacation mentality that allows us more frequent indulgences, even when we have to consider shocking things like wearing a bathing suit. However, after a weekend spent ingesting more than burning calories, there is still hope. Some tips to get you back on track after you fall off the health wagon: Forgive yourself. This is the kicker. Rather than spending days allocating how many calories you have left after your weekend of iced coffee drinks and ribs (what is that? Negative 45000?), start from scratch. Don’t live in your past sins. You were eating then because it was enjoyable and more important to you than your figure.

Now that you want more balance, you are walking the walk. You are human and it is a new day.

Start your week of renewed health with a beautiful, healthy breakfast focused on nutrition and treating your body like a temple. Make an invigorating smoothie, take a bowl of fresh fruit and yogurt, and eat until you are satiated.

Do not make the week about eating as little as possible.

Sweat. Nothing will make you feel as good as getting in a workout that makes you feel more alive and more thankful in your own body. Since you want to feel better about yourself, make this about you and what you enjoy, from boxing to Zumba. When you leave, do not scrutinize your body in the gym mirror with everything that you need to fix. Ignore the mirror and focus on how your body feels, not how it looks.

Fuel the mind body connection by meditating – dissolving your internal chatter (or perhaps just becoming more aware of it) by sitting in silence for a good five minutes a day. We are so influenced by our environments, and by blaring televisions and music. Tuning into ourselves, into what lies within, is the best form of selflove. And self-love helps us to treat our bodies better – time and time again. Courtney Sunday is a writer, yoga teacher, meditation teacher and Thai massage practitioner who works in and around Toronto. She would love to set up private classes for you at www.omathomeyoga.com

34 Healthy Directions June/July 2011

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