Healthy Directions

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FREE! Oct/Nov 2009

FALL FOR VEGAN

GREEN HALLOWEEN

FIT IN FIVE

Bone Health • Fall Facials • Better Sex

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Editor ’s Note “A

s women, we often find ourselves taking care of others before ourselves. We take care of our children’s needs first. Often, we also put our jobs and relationships first. Many women in their 40’s and 50’s are taking on the additional role of caregiver and sometimes nurse to aging parents.

I say, all women need some nurturing back.

That’s why, I’m dedicating this issue to women’s health and fitness. The best thing you can do for your family, your career and most importantly yourself is to maintain your personal health and fitness.

Maintaining bone health through nutrition, fitness and supplementation is an essential part of maintaining longterm health. In Canada, one in four women over the age of 50 has osteoporosis. In fact, more Canadian women die each year as a result of osteoporotic fractures than from breast and ovarian cancer combined. This issue, dietician Doug Cook offers an in-depth look at how to maintain bone health.

Soy is still one of the very best foods for women’s health. Angela MacNeil MSc, ND, helps debunk some of the myths of soy and discusses the health benefits of soy for bone health, heart disease, menopause and even breast cancer. Sarah Holvik, B.SC. Nutritional Science offers general nutrition tips for women for extra energy, long-term health and hormonal help. We’ve also included some hearty fall vegan recipes and some sensational take-it and make-it easy, slow cook dinners.

Women athletes have special sports nutrition needs and fitness expert Lowell Greib MSc ND CISSN, discusses common nutritional problems and solutions. Just getting started with an exercise program? A.W Martin DC, Ph.D, RNCP, DNM has some tips for beginners on how to maximize their workouts and discusses the health benefits of having a fitness routine. Planning to cool off with a sports drink?

Michelle Honda PhD has advice on how to make a healthier choice.

October/November 2009 Vol. 10 No. 6 Circ: 100,000 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 Doug Cook RD MHSc CDE, Sarah Holvik, B.Sc. Nutritional Science, Angela MacNeil MSc, ND, Pat Crocker, Judith Finlayson, Corey Colwell-Lipson and Lynn Colwell, Greg Whyte, Michelle Honda PhD, Lowell Greib MSc ND CISSN, Bat Sheva Marcus, LMSW, MPH, PhD, A.W Martin DC, Ph.D, RNCP, DNM, Dini Petty, Janice Cox, Taryn Forelli, ND, and T. Stokes Bsc, PhD Biochemistry

Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.

Advertising Sales: Jon Cousins

This one’s for the girls,

1-877-276-1849 healthydirections@rogers.com Check out our website:

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

Become a fan or start a live discussion: Look us up at: Healthy Directions Magazine on www.facebook.com.

W r t

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year.

All content is copyrighted by Cousins Publishing. ISSN 1488-6308

IMPORTANT : Always seek the opinion of your medical doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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P r 4 Healthy Directions October/November 2009

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HEALTHY DIRECTIONS 23

OCTOBER/NOVEMBER 2009

In This Issue: W O M E N ’ S H E A LT H Feel and Look Great from 23-93 10

TOP FOODS AND VITAMINS FOR BONE HEALTH

Calcium, Magnesium, Vitamin D and more 16

NUTRITION BASICS

Energize, Revitalize and Aid PMS 20

THE JOY OF SOY

Debunking the Myths 36

KEEP THE MAGIC

Sexual Health in the 30’s, 40’s and 50’s

FIT FOR LIFE Fitness Routines and Inspiration for All Ages

30

28

F I T I N F I V E , FLEXIBILIT Y WORKOUT

The Camel, Back Raise and Groin Stretch 30

G R A B A H E A LT H I E R ENERGY DRINK

Choosing Natural Blends and Ingredients 32

TOP WOMEN’S SPORTS NUTRITION TIPS

Carbs, Protein, Water and Iron 38

EXERCISE FOR LIFE

Maximize Your Workout

MAKE IT N ATURAL Make Your Own Natural Products 42

FABULOUS FALL FACIAL S

Country Garden and Mediterranean Masks

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ECO LIVING

26

Healthier Living in Environmental Harmony 26

CELEBRATIN G A GREEN HALLOWEEN

Get Eek-O-Friendly with Spooktacular Tips

F O O D PA S S I O N S Igniting the Senses with Foods and Recipes 22

1st

FALL FOR VEGAN

Moroccan Chickpea Tagine Sweet Potato Wild Rice Cakes Black Blondies 24

SPICY AUTUMN SLOW COOK MEALS

Island-Style Chicken Curry Down-Home Chicken Gumbo

5-minute workouts

H E A LT H Y S T A R T S Join the Journey to Better Health 44

28

C

HERBS FOR HORMONAL HELP

Black Cohosh, Chaste Tree and Schizandra 46

•K yo •S ar pu an •H

WHAT’S NEW IN COLD AND FLU?

Beta Glucans for the Immune System

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 41

THE SUCCESS OF FAILURE

Reality and Being Ready for Opportunities

4 9 35 39 40

EDITOR’S NOTE OUR CONTRIBUTORS HEALTHY OPTIONS SHOPPING GUIDE CLASSIFIEDS COURSES AND EVENTS GUIDE

20

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OUR CONTRIBUTORS

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Doug Cook RD, MHSc, CDE is a Registered Dietitian and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing sciencebased guidance on food and diet. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). Visit his website: www.wellnessnutrition.ca.

Dini Petty is a legendary, Canadian television and radio host. At 22, wearing a trademark pink jumpsuit and working for Toronto radio station CKEY, she became the first female traffic reporter to pilot her own helicopter. At City TV's daily talk show CityLine, Petty established herself as one of Canada's foremost television talk show hosts.

A.W Martin DC, Ph.D, RNCP, D.N.M. is the former vice president of the Ontario Chiropractic Association and the former chairman of Sports and Fitness Canada. He is also the author of several books including: Steps to fight Chronic Fatigue Syndrome for the Modern Woman and new best seller, Medical Crisis: Secrets Your Doctor Won’t Share With You. For more information visit his website: drmartin.ca.

Judith Finlayson is a Canadian author and journalist, who has transformed her passionate love of cooking into a second career.

Her slow cooker books including, “The Healthy Slow Cooker”, “175 Essential Slow Cooker Classics”, and “The Best Diabetes Slow Cooker Recipes,” have sold more than 600,000 copies.

Judith has a long history of community involvement focusing on the arts and social issues. For more information visit: judithfinlayson.com

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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) 304-011. Blog: www.michellehonda.com

SINUSITIS WOUND INFECTIONS ATHLETE’S FOOT ALLERGIES

CLM HEALTH INC. Lowell Greib MSc ND CISSN has been a professional ultramountain cyclist and has completed study in both naturopathic medicine and sports nutrition. He currently offers solutions to athletes worldwide in nutrition, performance and injury management and is faculty at Canadian naturopathic and chiropractic colleges. For more information visit: www.mahiganmedicine.com or call (877) 624-4633.

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Top Foods and Vitamins for

Best Bone Health Give Bones Deserved Support STICKS AND STONES WILL BREAK YOUR BONES BUT, . . . SO MAY A LACK OF ESSENTIAL VITAMINS AND MINERALS LIKE CALCIUM, MAGNESIUM AND VITAMIN D.

By Doug Cook RD MHSc CDE The expression “out of sight, out of mind� applies to many facets of our lives, not the least of which to the health of our bones.

Many of us take our bones for granted until we run into trouble; a child breaks a bone during a recreational sporting event or an older adult after falling on the ice. Bones give our body structure and support, they shield organs and the marrow produces red blood cells and antibodies which help to fight infection. Bones also serve as a reservoir for calcium, a nutrient that has many important functions, most notably enabling blood to clot, and muscle contraction, which gives us both movement and nerve transmission.

Contrary to what many may think, bones are living tissues that are constantly being broken down and rebuilt, a process called remodeling, and just like home renovations, a good reno is only as good as the building materials that are used. This is where good nutrition comes into play. Healthy bones need an adequate supply of specific nutrients to ensure that they meet our needs well into our later years. These include: calcium, vitamin D, magnesium, phosphorus, potassium, vitamin K, boron, zinc, cooper, fluoride and protein. To ensure you are getting enough of the minor, yet important nutrients needed for healthy bones, such as, boron, zinc and copper, be sure to take a basic broad spectrum multivitamin/mineral to cover the bases.

10 Healthy Directions October/November 2009

The key to having healthy bones later in life starts with having the healthiest bones possible during adolescence. From infancy through young adulthood, bone formation predominates over bone breakdown, resulting in a steady accumulation of bone mass, toward the formation of peak bone mass (PBM) around the age of 25. It is assumed that individuals with a higher PBM in early adulthood will be at lower risk for developing osteopenia (lower than normal bone density) or osteoporosis (significant bone loss) later in life. The best defense is a good offense. Starting in adolescence, children need to get the essential nutrients to achieve PBM coupled with physical activity and adults essentially need the same to help minimize the amount of bone loss that occurs as they age.

MAINTAINING CALCIUM BALANCE IS KEY Calcium levels in blood are maintained in a very tight range, 2.20-2.60mmol/L. An ideal level is essential for calcium to do its various jobs. Central to calcium balance is the parathyroid hormone (PTH). PTH is released in response to low blood calcium levels where it stimulates the kidneys to produce the active form of vitamin D which increases calcium absorption from the gut. It stimulates calcium release from the bones, and also decreases the amount of 444 calcium loss in urine.

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As calcium levels rise, these activities decrease in order to prevent levels from climbing too high. This is so perfectly orchestrated that our calcium levels are flawlessly balanced all the time. We run into problems when we don’t provide the essential nutrients necessary for maintaining healthy bones (or by replacing that which has been lost) and because blood calcium levels are so important to maintain, the body will pull calcium from the bones, via the action of PTH, resulting in weakened bones over time.

CALCIUM Dietary calcium is argued to be the most important nutrient for bone health. There’s no denying calcium is needed in the diet to help replace what is lost from the bone during remodeling and it is also used to maintain blood calcium levels. The recommended daily intake of calcium from all sources for younger adults is 1000mg and for those over 50 years of age, 1200mg. There’s a limit to how much calcium can be used at a time and there is little evidence that higher amounts does your bones any additional good. As well, taking too much calcium can inhibit the absorption of other important bone nutrients, such as, zinc and copper.

VITAMIN D Vitamin D has gotten a lot of press lately and for good reason, it is a powerful nutrient with many positive benefits. Its primary role however is to enhance the absorption of calcium, and to a lesser extent, phosphorus, thereby preventing childhood rickets. Vitamin D is arguably just as or more important than calcium and this is where PTH comes in. With adequate blood levels of vitamin D, absorption of dietary calcium is maximized, and vitamin D helps to suppress PTH. Only a little PTH is needed to do its job of breaking down bone tissue, but when there isn’t enough vitamin D, too much bone is lost.

How much vitamin D is needed varies from person to person, which is why it is paramount to get your vitamin D levels checked.

For essentially all people (98%) living in Canada, 2000IU per day will achieve 80nmol, the minimum level needed to maximize calcium absorption, to get to 120nmol, 4000IU per day is likely needed. This amount can be decreased to 1000-2000IU per day during the late spring and summer provided you are getting enough safe sun exposure, if not, then 4000IU per day year round will be required. Bear in mind that this amount is completely safe and well within the normal physiological range (i.e. everyone has the ability to make 10,000IU + per day from the sun when there is enough UVB rays). There are few natural food sources of adequate vitamin D with the notable exception of fatty fish like salmon, mackerel, herring and sardines; so, supplements are the easiest way to go, unless you can move to a sunny climate like Arizona.

MAGNESIUM Two-thirds of the magnesium in our bodies is found in our bones. Unlike calcium and phosphorus, magnesium is not part of the main structure of bone; it is absorbed on the surface of bone tissue where it plays an important role in calcium and bone metabolism.

Low intakes of magnesium are associated with low bone mineral density due to its role in bone metabolism. National surveys consistently show low intakes of magnesium due to the increased intake of refined and processed foods. With the latest increase in the recommended intake of 420mg for men and 320mg for women, it

STILL SITTING ON THE FENCE, ON MAINTAINING BONE HEALTH? • Osteoporosis is second only to cardiovascular disease as a leading health care problem, according to WHO (World Health Organization) • In Canada more women die each year as a result of osteoporotic fractures than from breast and ovarian cancer combined.

• In Canada, one in four women over the age of 50 has osteoporosis. has become more of a challenge for people to get their requirements.

Best food sources include: nuts & seeds, whole grains & whole grain breads and cereals, quinoa, spinach, fish, and pulses (lentils, beans, peas & chickpeas).

POTASSIUM A lot of people don’t think of potassium when it comes to bone health. The role of potassium in bone health relates to the ability of selected potassium salts to neutralize bone-depleting metabolic acids. Fruits, vegetables, seeds, and most spices contain high amounts of potassium compounds.

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Within the body, these potassium salts are metabolized to yield potassium bicarbonate, which in turn provides the body with bicarbonate for neutralizing metabolic acids. If these mineral salts are not consumed in adequate amounts, alkalizing bone mineral compounds, primarily calcium, are used to help reduce low-grade metabolic acidosis, causing increased bone breakdown and enhanced loss of minerals in the urine.

A variety of population-based studies now document the positive association between high intake of base-forming potassium and magnesium foodstuffs and bone health. For example, several studies with adults have found a positive association between fruit and vegetable intake and bone mineral density. Overall, a beneficial effect on bone mass from high potassium fruit and vegetable intake has been shown in premenopausal and postmenopausal women, in the elderly, in children, and in men. Following a largely plant-based diet with a variety of foods is the best way to ensure you’re getting enough potassium.

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Vitamin K is used in the production of a protein called gamma carboxyglutamate its role is to attract and incorporate calcium into the bone tissue. It’s important to note that not all vitamin K is the same, supplement makers are adding it more and more but are using without any unhealthy side effects the K1 version derived from plants. The bone friendly version is K2 (in the form of MK-4). Supplements using K2 typically have amounts in the range of 45-120mcg. Most experts suggest that an average of 180mcg is needed. Vitamin K2 is produced by bacteria and To learn about Reflexir, pleaseaout visit: www.jointhealthy.com PAP pub more VS Lalma-Direction 09:Layout 1 13/07/09 14:33 Page is mainly found in fermented foods, such as, ripe cheese, yogurt, and a fermented soy food known as natto is the best source.

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Contrary to popular belief, a higher protein intake does not leach calcium from the bones. In fact the weight of the evidence shows that a low protein diet has a detrimental effect on bone. Most people probably think of bone as a rigid and solid structure but it is a very porous scaffolding of sorts, a mineral based lattice with a protein coating. Without adequate protein, bone tissue can not be properly made or maintained. Best sources include: eggs, dairy, pulses, nuts and seeds, hemp, meat, fish and poultry, soy and whey.

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Lycopene is a phytochemical found in tomatoes and other red fruits. Regarding bone health, it is a new yet promising player. As an antioxidant it helps to prevent bone loss and osteoporosis due to oxidative stress. It inhibits free radical production and the formation and activity of osteoclasts (the cells that are responsible for bone loss). Less osteoclast activity means less bone is being broken down.

Best food sources are cooked tomato products and juices but it is also found in watermelon, guava and papaya. Lycopene needs fat to be absorbed; so. be sure to include something in the meal like olive oil, or nuts and seeds when you consume foods rich in lycopene.3 Doug Cook, RD MHSc CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. Visit his website: www.wellnessnutrition.ca.

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Energize, Revitalize and Aid PMS with

Nutrition Basics

By Sarah Holvik, B.Sc. Nutritional Science Women are faced with different health challenges at all stages of life – through adolescence to pregnancy to menopause and beyond – and healthy lifestyle choices are essential to optimize your health during each of these stages. Physical, mental, emotional and environmental factors are all equally important contributors to overall health at any age. Nutritional health is related to each of these factors, thus a healthy diet is crucial to achieving optimal health for women at all ages.

BACK TO BASICS The basics of any healthy diet starts with eating a balanced diet containing lean protein (think chicken, turkey or tofu), complex carbohydrates from whole grains and vibrant fruits and vegetables, and healthy fats from fish, olive oil or flaxseeds. These foods all provide essential nutrients and also have anti-oxidant and antiinflammatory properties that serve to maintain optimal health as well as, prevent chronic diseases, such as, diabetes, heart disease, arthritis and cancer in both men and women.

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ADOLESCENCE, PREGNANCY AND PMS Beyond a healthy diet, women require specific nutrients during each stage of their lives to maintain optimal health. For example, optimal levels of calcium, iron, zinc and folic acid are critical for adolescent women to develop healthy bones, teeth, skin, nerves, muscles and immune function. Low levels of these and other nutrients early in the developmental stage sets the stage for health complications, such as, osteoporosis, immune deficiencies, anemia, and cognitive deficits. Folic acid is needed for DNA synthesis and is critical both during the developmental years for proper growth, and during pregnancy to prevent serious birth defects, such as, spina bifida.

But a healthy diet isn’t only necessary for basic development and function of our physiological systems.

Nutrition also plays a large role in mental health in both men and women, but where it comes into particular significance for women is its role in managing symptoms of premenstrual syndrome (PMS). PMS is a major factor in quality of life for many women, and proper management through a healthy diet is essential to combat the monthly blues.

For example, research suggests that increasing vitamin D and calcium intake may reduce PMS symptoms; magnesium also plays a role in PMS management by helping to relieve breast tenderness and control the dreaded carbohydrate cravings. Omega-3 fats, from fish or flaxseed, help relieve symptoms of depression and manage cramping due to their potent anti-inflammatory effects.

But PMS management through nutrition is a two-sided coin; it is equally important what is and isn’t consumed during this time. Processed salty foods should be avoided due to their bloating potential, as well as, omega-6 and saturated fat content, which can aggravate PMS symptoms. Other foods to avoid include refined sugars, which can worsen mood swings and fatigue, as well as, caffeine and alcohol.

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Phytonutrients, such as, anthocyanins, color compounds in red/blue fruits, such as, strawberries, blueberries, and cherries are potent antioxidants that help protect against a wide range of degenerative diseases

FIGHT BACK AGAINST HEALTH RISKS WITH PHYTONUTRIENTS As women age, their risk of chronic diseases such as diabetes, cancer and heart diseases increases. In fact, recent Health Canada statistics indicate that a woman's risk of death from heart disease increases 4-fold after menopause. The risk of diabetes more than doubles. But, as alarming as these statistics are, remember that these are only numbers and there are many nutritional options available to beat the odds.

This is where, above a healthy balanced diet and optimal nutrient levels, phytonutrients (medicinal plant chemicals) come into the picture. There are many important classes of these vital compounds in the foods we eat, and many of them are also available in supplement form. It is vital to consume a wide range of

phytonutrients in conjunction with a healthy diet during all stages of life to ensure the greatest protection against disease.

Phytonutrients, such as, anthocyanins, color compounds in red/blue fruits, such as, strawberries, blueberries, bilberries and cherries are potent antioxidants that help protect against a wide range of degenerative diseases, include heart disease, diabetes and cancer. Other colorful compounds in plants, such as beta-carotene in carrots and lycopene in tomatoes and watermelon, also have potent antioxidant effects, and help protect cells against oxidative damage leading to disease.

Phytoestrogens are plant-based estrogenic compounds found in soy foods, such as, soy nuts and tofu, as well as, whole-grain cereals, nuts, beans, peas and red clover are heart healthy foods as they help to lower blood cholesterol. These compounds also help relieve symptoms of estrogen depletion related to perimenopause, such as, dry skin, wrinkles, fatigue, sleep disturbances, moodiness and weight gain.

GLORIOUS GARLIC Garlic also contains potent medicinal compounds, namely alliin, allicin, and allyl disulfide, which have a multitude of therapeutic effects including antioxidant, anticoagulant (prevents blood clots), antihypertensive (prevents high blood pressure) and antimicrobial properties. In addition to their protective antioxidant effects, detoxifying compounds found in dark greens, such as, kale and dandelion leaves also help safely eliminate toxins found in common consumer products such as cosmetics and detergents.

Whether young or old, eating a healthy balanced diet that provides optimal levels of essential nutrients and a wide variety of health-promoting phytonutrients is an excellent foundation for good health. Good dietary habits started early in life will support a lifetime of health and wellness – to make your “Golden Years� truly shimmer!3 Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at both: sarah@mannahealthgroup.com and sarah@activelivingprogram.com.

18 Healthy Directions October/November 2009

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Debunking the Myths

The Joy of Soy

Add Soy to Soups and Stews.

By Angela MacNeil MSc, ND Not so long ago, soy was considered an extremely healthy food and people were encouraged to consume it, however, negative attention has resulted in a lot of confusion surrounding this food. Soy detractors have done a great job in recent years spreading myths about dangers of soy consumption, specifically in relation to breast cancer. At this point, women are not sure if it’s healthy or harmful!

DOES SOY INCREASE BREAST CANCER RISK? Concerns about the safety of soy stem from the fact that components of soy (called isoflavones) are considered phytoestrogens. Phytoestrogens are sometimes called “dietary estrogens” and are a diverse group of naturally occurring plant compounds that are similar in structure to estrogen and can therefore cause estrogenic and anti-estrogenic effects.

Soy foods have received substantial attention for their role in breast cancer risk. Initially, this attention was very positive. After all, there are historically low rates of breast cancer in Asian countries where soy consumption is high. Unfortunately, some of this attention 20 Healthy Directions October/November 2009

has turned negative over the past few years as soy isoflavones were shown to stimulate the growth of breast tumors in mice. This has led to concerns that soy foods can increase the risk of breast cancer in humans. The findings from human clinical trails, however, are reassuring. For example, various studies conducted out of the Cancer Research Center of Hawaii have found that eating soy has no effect on breast density in women (Marskarinec, 2002, 2003a, 2003b).

This is relevant because breast tissue density measured with a mammogram can be used as a marker of breast cancer risk since women with extensive areas of dense tissue have a greater risk of developing breast cancer than women with little or no density.

Another way to assess breast cancer risk is using breast biopsies, as they are used to definitively diagnose breast cancer. Various studies have taken breast biopsies before and after people were exposed to soy. A Swedish study of healthy women (Cheng, 2007) and a University of California study of breast cancer patients (Sartippour, 2004) found no impact of soy on breast cell proliferation. These results are supportive of soy’s safety.

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Further support for the safety of soy comes from some studies that have examined the association between eating soy foods and breast cancer survival. Researchers at Vanderbilt University found that soy food intake was not related to breast cancer survival in women with breast cancer (Boyapati, 2005). In addition, researchers at the University of North Carolina found that in women with breast cancer, those who were consuming the highest amount of soy had a reduced risk of all-cause mortality compared to those consuming the lowest amount of soy (Fink, 2007). If that wasn’t enough to convince you that soy foods are safe, consider that the American Cancer Society has concluded that patients with breast cancer can safely consume 3 servings of soy foods per day (Doyle, 2006). Therefore, there is no need to worry about soy causing breast cancer.

In fact, soy consumption may actually reduce your risk of breast cancer. For example, a meta-analysis found that isoflavone intake was associated with a 25% reduction in risk of breast cancer (Qin, 2006) whereas a more recent meta-analysis found a significant trend of decreasing breast cancer risk with increasing soy food intake (Wu, 2008).

SOY CONSUMPTION AND HEART DISEASE Eating soy foods has not only been found to reduce the risk of breast cancer, but it has also been shown to help prevent numerous major health problems. In October 1999, the United States Food and Drug Administration approved a food health claim relating the consumption of soy protein to a reduced risk of heart disease. This was based on evidence from 27 studies demonstrating a cholesterollowering effect of soy protein. Since the health claim was approved, a number of other studies have been conducted and found similar cholesterol- and lipid-lowering effects of soy (Zhan 2005, Reynolds 2006).

THE JOY OF SOY DURING MENOPAUSE Soy consumption also been extensively investigated regarding its potential to contribute to the improved health of postmenopausal women. Regarding menopausal hot flashes, researchers in Australia found that isoflavone supplementation was associated with a significant reduction in hot flashes and the reduction was related to the number of baseline hot flashes per day and the dose of isoflavones (Howes, 2006). In fact, an expert panel at a National Institute of Health conference made the general conclusion that isoflavone supplementation may produce a slight to modest reduction in the number of daily hot flashes (Health, 2005).

SOY FOR BETTER BONE HEALTH Furthermore, soy has been researched for its potential role in managing postmenopausal osteoporosis. Osteoporosis is a condition that is characterized by a loss of bone mass due to a reduction in bone formation and increased bone breakdown. Researchers at Peking University in Beijing have found that soy isoflavones not only increase bone mineral density (Ma, 2008a) but also slow bone breakdown and increase bone formation (Ma, 2008b). These results are extremely promising, as consuming soy is a cheap and easy way to improve bone health.

Nowadays, soy can be added into the diet very easily. Greattasting soy foods are now available in food stores across Canada, from the more traditional soy products like tofu, tempeh, edamame, and miso to soy desserts, yogurt, texturized vegetable protein (TVP), soy hot dogs and hamburgers, flour, protein, breads, and energy bars.

Some soy skeptics assume that these new North Americanized food products do not contain the same health-enhancing qualities as the more traditional soy foods. However, evidence suggests that humans absorb isoflavones from a range of different soy foods in a similar manner (including these more processed foods).

To conclude, soy is an excellent addition to healthy, varied, colourful diet full of whole foods. Just like everything in life, moderation is key!3

References: 1) Boyapati SM, Shu XO, Ruan ZX, Dai Q, Cai Q, Gao YT, Zheng W. Soyfood intake and breast cancer survival: a followup of the Shanghai Breast Cancer Study. Breast Cancer Res Treat. 2005; 92: 11–7.

2) Cheng G, Wilczek B, Warner M, Gustafsson JA, Landgren BM. Isoflavone treatment for acute menopausal symptoms. Menopause. 2007; 14:468 –73.

3) Doyle C, Kushi LH, Byers T, Courneya KS, Demark-Wahnefried W, Grant B, McTiernan A, Rock CL, Thompson C, Gansler T, Andrews KS. Nutrition and physical activity during and after cancer treatment: an American Cancer Society guide for informed choices. CA Cancer J Clin. 2006.

4) Fink BN, Steck SE, Wolff MS, Britton JA, Kabat GC, Gaudet MM, Abrahamson PE, Bell P, Schroeder JC, Teitelbaum SL, Neugut AI, Gammon MD. Dietary flavonoid intake and breast cancer survival among women on Long Island. Cancer Epidemiol Biomarkers Prev. 2007.

5)Health, N. I. o. (2005). "National Institutes of Health State-of-the-Science Conference statement: management of menopause-related symptoms." Annals of Internal Medicine 142: 1003-1013.

6) Howes, L. G., J. B. Howes, et al. (2006). "Isoflavone therapy for menopausal flushes: a systematic review and meta-analysis." Maturitas 55(3): 203-11.

7) Ma, D. F., L. Q. Qin, et al. (2008a). "Soy isoflavone intake increases bone mineral density in the spine of menopausal women: meta-analysis of randomized controlled trials." Clin Nutr 27(1): 57-64.

8) Ma, D. F., L. Q. Qin, et al. (2008b). "Soy isoflavone intake inhibits bone resorption and stimulates bone formation in menopausal women: meta-analysis of randomized controlled trials." Eur J Clin Nutr 62(2): 155-61.

9) Maskarinec G, Williams AE, Inouye JS, Stanczyk FZ, Franke AA. A randomized isofl avone intervention among premenopausal women. Cancer Epidemiol Biomarkers Prev. 2002.

10) Maskarinec G, Williams AE, Carlin L. Mammographic densities in a one-year isoflavone intervention. Eur J Cancer Prev. 2003a; 12: 165 - 9.

11) Maskarinec G, Robbins C, Riola B, Kane-Sample L, Franke AA, Murphy S. Three measures show high compliance in a soy intervention among premenopausal women. J Am Diet Assoc. 2003b; 103: 861 - 6.

12) Qin LQ, Xiu JY, Wang PY, Hoshi K. (2006). Soyfood intake in the prevention of breast cancer risk in women: a meta-analysis of observational epidemiological studies. Journal of Nutritional Science and Vitaminology 52: 428-436.

13) Reynolds, K., A. Chin, et al. (2006). "A meta-analysis of the effect of soy protein supplementation on serum lipids." Am J Cardiol 98(5): 633-40.

14) Sartippour MR, Rao JY, Apple S, Wu D, Henning S, Wang H, Elashoff R, Rubio R, Heber D, Brooks MN. A pilot clinical study of short-term isoflavone supplements in breast cancer patients. Nutr Cancer. 2004; 49: 59 – 65.

15) Wu AH, Yu MC, Tseng CC, Pike MC. Epidemiology of soy exposures and breast cancer risk. British Journal of Cancer. 2008; 98(1): 9 -14.

16) Zhan, S. and S. C. Ho (2005).

"Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile." Am J Clin Nutr 81(2): 397-408.

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FALL FOR VEGAN

HeartyVegan Fall Foods

MOROCCAN CHICKPEA TAGINE This is a very nice slowcooked stew but to save time, it may be cooked on the stovetop.

• Preheat oven to 350˚ • Tagine or Dutch oven

INGREDIENTS 4 cups cooked chickpeas, rinsed and drained or 2 cans 2 cups vegetable stock or water 1 lemon juiced 2 cups diced sweet potato, sweet or pie pumpkin or butternut squash 1/2 cup quinoa, rinsed 1 onion, chopped 1/4 cup chopped dried apricots 1/4 cup chopped raisins 4 sun-dried tomato halves, thinly sliced 2 slices (1/8 inch/.25 cm) fresh gingerroot, finely chopped 1/2 tsp. ground cumin 1/2 tsp. ground coriander 1/4 tsp. ground cinnamon 1/4 tsp. hot pepper flakes Sea salt and freshly ground pepper to taste

DIRECTIONS

TIPS HOW TO COOK MOROCCAN CHICKPEA TAGINE ON THE STOVETOP: In a Dutch oven or large saucepan, heat 1 tbsp. (15mL) olive oil over high heat. Reduce heat to medium. Add onion and cook, stirring frequently, for 6 to 8 minutes or until soft. Add all other ingredients. Reduce heat to low, cover and cook, stirring once or twice, for 45 minutes or until sweet potato is tender.

Recipe courtesy of Pat Crocker from her recently released book “The Vegan Cook’s Bible.” Pat shares a studio/art gallery in Neustadt, Ontario with her husband, artist Gary McLaughlin. To learn more about Pat, visit her website, www.RiversongHerbals.com. With lively, entertaining, and thought-provoking presentations Pat turns her talents towards helping others eat healthy and is sought out by food, herb, consumer and horticultural organizations.

22 Healthy Directions October/November 2009

In the base of tagine, combine chickpeas, stock, lemon juice, sweet potato, quinoa, onion, apricots, raisins, sun-dried tomatoes, ginger, cumin, coriander, cinnamon and hot pepper flakes.

Bake in preheated oven for 11/2 hours or until sweet potato is tender when pierced with the tip of a knife. season to taste with salt and pepper.

Recipe courtesy of Pat Crocker author of “The Vegan Cook’s Bible”.

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FALL FOR VEGAN SWEET POTATO WILD RICE CAKES • Eight 4-inch (10 cm) baking rings, lightly oiled are required These cakes are so delicious they become the focus of the meal.

Wild rice gives a chewy texture to the cakes and the gelatinous sticky rice helps to bind the ingredients together.

INGREDIENTS 1 1/3 cups vegetable stock or water 1/3 cup wild rice 1/3 cup sticky rice 1 medium-large sweet potato, peeled and cut into chunks 1 cup shredded rutabaga or carrot 2 sprigs fresh thyme 1 sprig fresh rosemary 3 tbsp. olive oil, divided 1 tbsp. toasted sesame oil Sea salt and freshly ground pepper to taste

INSTRUCTIONS In a saucepan over high heat, bring stock to a boil. Add wild rice, stir and cover. Reduce heat to low and cook for 10 minutes. Quickly stir in sticky rice. Cover and cook for 30 minutes. Remove from heat and fluff with a fork. Cover and set aside.

Meanwhile, in a steamer basket set over a pot of boiling water, steam sweet potato, covered, for 15 to 20 minutes, until tender. Let cool. Coarsely chop and place in a large bowl. Add rutabaga, thyme, rosemary and 1 tbsp (15mL) of the olive oil. add rice and stir gently to combine. Drizzle with sesame oil and add salt and pepper to taste.

Stir well.

In one large or two medium skillets, heat remaining olive oil over medium heat. Arrange metal rings in the skillet and reduce heat to low. Press sweet potato-rice mixture into rings and cook for 5 minutes.

Flip cakes and cook for 5 minutes. Flip and cook for about five minutes non each side one more time or until cakes are lightly browned on both sides and cooked through.

Recipe courtesy of Pat Crocker from “The Vegan Cook’s Bible.”

BLACK BLONDIES

Recipe courtesy of Pat Crocker from “The Vegan Cook’s Bible.”

INGREDIENTS

INSTRUCTIONS

1/3 cup rice milk or soy milk 3 tbsp. ground flaxseeds 1 tbsp. freshly squeezed lemon juice 1/2 cup whole wheat flour 1/2 cup unbleached all-purpose flour 1 tsp. baking powder 1 tsp. baking soda 5 tbsp. vegan margarine 3/4 cup lightly packed brown sugar 3 tbsp. applesauce 1 tsp. vanilla extract 1/2 cup coarsely chopped semisweet vegan chocolate 1/2 cup coarsely chopped pecans

In a small bowl, whisk together rice milk and flaxseeds. Whisk in lemon juice and let stand for 10 minutes or until gelatinous. In another bowl, combine whole wheat and all-purpose flour, baking powder and baking soda. Whisk to mix well and set aside.

In a large bowl, cream together margarine and brown sugar. Add applesauce and vanilla and beat well. Add flaxseed mixture and beat well. Add remaining dry ingredients and stir to mix well. Stir in chocolate pieces and pecans, if using.

Scrape into prepared pan and spread evenly.

Bake in preheated oven for 45 minutes or until a cake tester inserted in the center comes out clean.

Let cool in pan and cut into 2-inch (5cm) squares.

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SPICY AUTUMN SLOW COOK FOODS ISLAND-STYLE CHICKEN CURRY In this curry I've tried to capture some of my favorite Caribbean flavors. The allspice and Scotch bonnet pepper provide a definitely Jamaican spin, echoing jerk seasoning. Serve this in soup plates, ladled over rice, and finish the meal with a tossed salad. Serves 4.

INGREDIENTS Medium to large (31⁄2 to 5 quart) slow cooker 4 cloves garlic, grated or put through a press 4 green onions, white part only, minced 1 tbsp. minced ginger root 1 tsp. dried thyme leaves 1 tsp. ground allspice 1⁄2 tsp. ground cloves Finely grated zest and juice of 1 lime 2 tbsp. soy sauce 2 lbs. skinless bone-in chicken thighs (about 8 thighs) 1 tbsp. olive oil 2 onions, thinly sliced on the vertical 2 stalks celery, diced 1 tsp. cracked black peppercorns 1 tsp. ground turmeric 1⁄2 tsp. salt 2 cups chicken stock 1⁄2 to 1 Scotch bonnet or habanero pepper, seeded (1⁄2 to 1 and diced) 1 cup coconut milk Finely chopped cilantro

DIRECTIONS

TIPS If you are halving this recipe, be sure to use a small (11⁄2 to 3 quart) slow cooker. Scotch bonnet and habanero peppers, which figure prominently in Caribbean cuisine, are among the world's hottest chiles, so be cautious when using them. A whole one would make this dish very spicy. Other chiles, such as jalapeños or long red or green chiles, would also work well in this dish.

Printed with permission from “Slow Cooker Comfort Food”; 275 Soul-Satisfying Recipes

by Judith Finlayson. This outstanding collection of 275 recipes combines the convenience of the slow cooker with dishes that make us feel better, evoking the warmth of home and family.

24 Healthy Directions October/November 2009

In a small bowl, combine garlic, green onions, ginger, thyme, allspice, cloves, lime zest and juice and soy sauce. Using a fork, poke holes in the chicken and rub marinade all over to thoroughly coat. Cover and refrigerate for 6 hours or overnight.

Arrange chicken evenly over bottom of slow cooker stoneware, reserving excess marinade. In a skillet, heat oil over medium heat. Add onions and celery and cook, stirring, until softened, about 5 minutes. Add peppercorns, turmeric and salt and cook, stirring, for 1 minute. Add reserved marinade and boil for 1 minute. Add stock and bring to a boil. Transfer to slow cooker stoneware.

Cover and cook on low for 5 hours or on high for 2 1⁄2 hours, until juices run clear when chicken is pierced with a fork. Stir in chile pepper to taste and coconut milk. Cover and cook on high for 20 minutes, until flavors meld. Garnish with cilantro.

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SPICY AUTUMN SLOW COOK FOODS DOWN-HOME CHICKEN GUMBO Serves 6

INGREDIENTS Medium to large (4 to 5 quart) slow cooker 1 tbsp. olive oil 8 oz fresh chorizo sausage, removed from casings 2 onions, finely chopped 4 stalks celery, diced 4 cloves garlic, minced 1 to 2 tsp. Cajun seasoning 1 tsp. salt 1 tsp. cracked black peppercorns 1 bay leaf 1⁄4 cup short-grain brown rice 2 tbsp. tomato paste 1 can (14 oz/398 mL) diced tomatoes, with juice 4 cups chicken stock 1 lb skinless boneless chicken thighs, cut into bite-size pieces 2 cups sliced okra (1⁄4 inch/0.5 cm) 1 red bell pepper, seeded and diced 1⁄4 tsp. cayenne pepper Finely chopped green onions, for garnish.

DIRECTIONS In a skillet, heat oil over medium heat. Add sausage, onions and celery and cook, stirring, until sausage is cooked through, about 7 minutes. Add garlic, Cajun seasoning to taste, salt, peppercorns and bay leaf and cook, stirring, for 1 minute.

Add rice and toss until coated. Stir in tomato paste. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware. Stir in stock and chicken. Cover and cook on low for 5 hours or on high for 2 1⁄2 hours, until hot and bubbly. Stir in okra, bell pepper and cayenne. Cover and cook on high for 20 minutes, until okra is tender. Remove and discard bay leaf.

Garnish with green onions.

Printed with permission from “Slow Cooker Comfort Food”; 275 Soul Satisfying Recipes by Judith Finlayson.

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Celebrating a Green

HALLOWEEN

EEK-OFriendly Ideas!

By Lynn Colwell and Corey Colwell-Lipson According to Environment Canada, Canadians spend over $1.5 billion on candy, costumes and decorations each year for Halloween.

Now that’s scary! Think about the handfuls of sweets given out at each door, filling pillow sacks and tummies of kids and adults alike, and the mountains of leftovers that end up in landfills. Adding to the environmental problem, tons of disposable paper and plastic décor and costumes are thoughtlessly tossed as well. But over the last three years, with the growing awareness of the obesity epidemic, issues with imported candy and a concern for the environment, some parents have begun moving in a new direction, toward a more childand eco-friendly, “green” Halloween.

WHAT’S GREEN HALLOWEEN? It’s an approach that any family can take to keep all the fun in the holiday, but make it healthier for children as well as the Earth.

With a few simple changes, Halloween can go from spooky to spooktacular!

MOST IMPORTANT TIP EVER: PLAN AHEAD Most people wait until the day before Halloween, rush to the store and grab whatever bags of candy are available (and on sale).

But creating a green Halloween means sitting down with your family with enough time to discuss what you want this holiday to look like 26 Healthy Directions October/November 2009

and how you’ll make it happen. Not only can planning ahead mean fewer un-earth-friendly choices, but it can save you money as well.

Maybe you’ll have enough time to have a Halloween costume swap with friends, or make braided bracelets you can give away in lieu of candy. When you are purposeful in your planning, you’ll find you add to the fun, too.

EEK-O-FRIENDLY TREATS AND TREASURES Almost 80% of Canadians buy candy for Halloween. Until a few years ago, you didn’t have much choice if you wanted a healthier, more earth-friendly option. But today, you should be able to find a wide selection of organic sweets (a healthier and greener choice) in local natural food stores, as well as, online. Whether you’re looking for lollipops, honey sticks (not to be given to children under the age of three) or “gummy bears,” you’ll find them in organic varieties.

Are organics always more expensive than conventional candy?

Usually they are, but not always. Either way, here’s a great healthy, earth-friendly tip: stop loading up trick-or-treaters’ bags with handfuls of treats. Try this idea instead. Fill a bowl with an assortment of individually wrapped or mini bags of goodies and let trick-or-treaters know that they may choose just one special one.

You’ll be amazed to discover that children will enthusiastically hunt

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for their favorite and will walk away more satisfied than they would have had a handful of stuff been dumped in their bag. Engaging children in the choice making process, while cutting down on the amount of “stuff ” we give them is a win-win situation. Handing out less saves money, to boot.

“Treasures” are non-edible alternatives to treats; small gifts that children love and will cherish long after the night is through. We’ve found that most children opt for unique treasures, if given the option.

But the favorites, might just not be what you think. Can you guess what the number one choice of children ages 3 to teen is? Feathers!

That’s right. No matter how sophisticated the child, she can’t seem to help herself from tossing a feather into the air and blowing it or simply watching it drift into her hand. Here are a few additional treasure ideas. (When possible, choose handmade, natural, locally made or fair trade items. Of course, they should also be lead and chemical free and, as with conventional candy, parents of young children should not allow them to have items they may choke on.)

KID’S TOP TREASURES • Acorns (kids love natural objects — you can tell, because their pockets are loaded with them!)

• Beads • Bells • Charms • Bean bags (host a bean bag making party) • Coins (Canadian or foreign) • Fake jewels • Fortunes • Glass rings • Joke cards • Large metallic star confetti or “fairy dust” • Homemade soft dough • Pencils made from recycled money • Polished rocks • Mini pumpkins • Seed packets • Halloween themed soaps • Soy or beeswax crayons • Tops (recycled plastic) • Stamps from foreign countries • Temporary tattoos (eco themes) • Unfinished wood items • Whistles (recycled plastic) COSTUMES THAT AREN’T SCARY What could be more fun and earth-friendly than having your children come up with their own costumes from things they already own or are lying around the house? Instead of heading to the local chain store with your child, and picking up the latest cartoon character plastic costume, sit down with him and come up with an idea for a unique creative costume that he can assemble himself (with a bit of help from you of course). We bet you’ll be pleasantly surprised by his creativity and he’ll be proud of his accomplishment.

Other ideas—reuse, rent, or exchange with other families. And if you’re going to buy, look for well-made costumes from cotton, silk or wool that can be used year around for safe and sustainable imaginary play.

D-ECO-RATIONS Speaking of exchanging, you’ve heard of a Christmas cookie swap, right? How about a Halloween décor exchange? If you’ve got decorations you used to love, but which bore you now, see if a neighbor or friend might like to trade them for something new to you.

See what you can make from what you’ve got around the house.

Ghosts from sheets anyone? Spiders can be created from yarn or string, paper or strips of old bicycle tubing. Check the internet for lots of creative ideas that can save money and create enjoyably green craft time with your kids. If you plan to buy, seek out locally made or fair trade items. Avoid mass produced, cheaply made items that will be useless after this year.

Whether celebrating green with tree-free invites, reusable goodie bags or organic pumpkins, each green step you take will help make this, and all holidays, a treat. What will you choose? 3 Corey Colwell-Lipson and Lynn Colwell are coauthors of “Celebrate Green! – Creating Eco-Savvy Holidays, Celebrations & Traditions for the Whole Family,” from which this article was adapted. For loads of ideas for eco-fabulous décor, food, activities and where to find healthy, green treats or treasures, visit www.GreenHalloween.org.

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Healthy Directions October/November 2009 27

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body and mind with the Iyengar System of Hatha Yoga. Ease the stress of daily living as you learn yoga postures designed to help you progress gradually to achieve the precise body alignment that 5n TImind F &2soul.

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FIT FOR LIFE

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From “Fit in 5” by Greg Whyte. Copyright © 2008 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.

Pressisyour knees toward floor and untila you Greg•Whyte the UK’s leading sportthe scientist former Olympic pentathlete. feel a stretch A past director of research for the Olympic Medical Institute and director of English Institute of Sport, he is now professor of science and for research • Hold 20 tofor 30the seconds sport and exercise science at Liverpool John Moores University. Whyte has also worked as a consultant physiologist for Premiership football teams, formula one racers, and the Great Britain Olympic teams. He holds a PhD in cardiovascular physiology, an MSc in human performance, and a BSc in sport science. He is an Ironman athlete and has competed in other ultraendurance events, such as, the Race Across America and swimming the English Channel.

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Grab a Healthier

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Healthy Directions --

A new trend is fast tracking in the world of energy drinks. An outcry of public concern has prompted proactive companies to develop naturally healthy energy drinks, chemically free and nutritionally supportive while promoting sustained energy for increased stamina and reduced fatigue. Energy drinks are typically attractive to drinkers between the ages of 13 to 35. Also, consumers of various ages and occupations are drinking these beverages with regularity, such as, long distant drivers, dieters, shift workers, athletes, students and your everyday person trying to pick themselves up to get through the day.

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HEALTH ISSUES TO CONSIDER

www.kamicanada.ca 30 Healthy Directions October/November 2009

1

Distributed in Ontario by CLM Health 905-828-8004

Version

Client Dossier Date

KAMI KAM-633 10-09-09

Most energy drinks are loaded with synthetic caffeine and fructose corn syrup.

These ingredients with other harmful properties adversely impacts a healthy individual let alone those already over stressed and in a declined state of health.

Energy drinks have short and long term effects – addiction being one, plus the stress on our organs, glands, nervous and other systems. Symptoms reported include anxiety, dehydration, interrupted sleep, high blood pressure, headaches, fatigue, depression,

difficulty concentrating, irritability, nervousness, stomach upset and arrhythmia.

Published in Science Daily (Mar.26,2009); Henry Ford Hospital conducted a study which recommended people who have high blood pressure or heart disease should avoid consuming the popular current energy drinks.

Additionally, scientists at Wayne State University in Detroit stated, consuming two cans a day of any energy drink can raise your blood pressure by at least two points or more and raise your heart rate by up to seven beats per minute, which can have lasting damage over time.

A healthy formula provides great taste while enhancing performance, boosts endurance, fights fatigue, increases alertness and concentration by elevating your energy level and keeping it there, minus the high sugar stimulant and subsequent crash. Key features to look for in a healthier choice energy drink are: a proprietary energy blend from botanicals, a high percentage of fruit juice, natural energy source ingredients, and additional nutrients like vitamins and amino acids. Avoid those with preservatives, or artificial flavours, sweeteners and colours.

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HEALTHY ENERGY DRINKS MAY Purple grapes INCLUDE A NATURAL BLEND A sweet tasting fruit that is loaded with phytonutrients to Palatinose: Isomaltulose Isomaltulose is the generic name of a natural carbohydrate energy source which metabolizes more slowly compared to sucrose (table sugar) or maltose (malt sugar). Isomaltulose is not metabolized as quickly, so energy levels last longer. This form of carbohydrate also leads to lower blood glucose and lower insulin responses when compared with glucose and sucrose consumption.

Guarana The herb guarana contains caffeine like substances that stimulate the central nervous system to increase ones metabolic rate, promoting enhanced performance physically and mentally.

Green tea Green tea is rich in polyphenols (antioxidants) and due to its natural caffeine content has been shown to boost metabolism and increase alertness.

Maca Maca, also known as Peruvian ginseng, has been used since ancient times for its medicinal benefits. Whereas today, studies indicate that maca may have considerable promise as an energizing plant.

NATURAL INGREDIENTS Acai Researchers have referred to this small, round, dark purple berry as the most nutritious and powerful food in the world.

The acai berry has the highest antioxidant content of any food tested to date, plus plant sterols and all essential amino acids.

Acerola This berry that looks similar to cherries is a high source of vitamin C, as well as, antioxidants, vitamins, minerals phytonutrients like quercetin and appears to be a good source of B vitamins.

Camu Camu The camu camu is another gift from the Amazon like the acai berry known as the world’s richest natural source of vitamin C, plus it also contains amino acids, vitamins, minerals, and many flavonoids.

literally include polyphenols (anthocyanins, resveratrol) and glutathione.

been used to enhance the action of its derivatives, such as, dopa, dopamine, melatonin, epinephrine and norepinephrine.

Tyrosine may be involved with helping the body cope with stress and energy levels.

D-Ribose

B-complex vitamins

Ribose is a carbohydrate vital for the manufacturing of ATP, the body’s main form of energy. The goal in taking ribose is to maximize ATP stores whereby then increasing cellular energy stores.

B-complex vitamins are a welcome ingredient to an energy drink. These vitamins are essential for the metabolism of carbohydrates and fat into energy. 3

L-tyrosine Tyrosine is a non-essential amino acid that when taken in therapeutic doses have

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Top Sports Nutrition Tips for Women

By Lowell Greib MSc ND CISSN There has long been evidence that women and men function very differently as it relates to exercise and sport. It goes far beyond just innate physical capabilities, but includes behavioral, psychological and biochemical (including nutrition) variances. One field that generally does not segregate the genders is sports nutrition.

There is, however, a substantial volume of information that specifically relates to those with double “X” chromosomes.

Nutrition plays a considerable role in sport performance and needs to be an integral part of any complete training program.

1

CARBS ARE QUEEN

Carbohydrates act as a primary fuel source for most activity.

This is especially true for aerobic and endurance activity. Without sufficient quantities of glucose (the main sugar that we metabolize) circulating in the blood we will never be able to supply energy to our muscle efficiently. The trick to maximizing blood glucose, as well 32 Healthy Directions October/November 2009

as stored glucose (in your muscle and liver) is eating the correct foods. It is critical to have an understanding that as an active individual you need to replenish the carbohydrate (ie sugar) that is being burnt through exercise.

Problem Many female athlete see “carbs” as the enemy and may not consume sufficient quantities! A large salad, albeit nutrient laden, may not have sufficient carbohydrate in it to top off your stores.

Solution Ensure that you are supplying your body with the appropriate quantity of calories from carbohydrate. This will equate to between 55-65% of your total calories. Eating reasonable quantities of fruits, vegetables and whole grains will really go a long way to make sure you are getting what you need!

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LOAD ME UP

It has long been accepted that the night before an event we should load up on carbohydrate to allow the body to hold more sugar stores. How often do you see an elaborate starch laden meal served to athletes before a large event?

Problem Carbohydrate loading is ineffective in women and it takes time to replenish glycogen stores.

Solution Since it has been demonstrated that carbohydrate loading protocols may not increase muscle glycogen (the stored version of sugar) in women, there is no need to follow an elaborate high carbohydrate loading diet. Unfortunately, men may have the opportunity to increase their stores by up to 40%. One thing that you can do to ensure that you are storing sugars effectively is to start increasing you starch intake (proportionately to protein and fat) 2448 hours in advance of an event. Data suggest that it takes at least 24 hours to maximize your glycogen supply.

3

BEING A PRO

Each and every piece of tissue in the body is made up of a complex array of amino acids. These building blocks, when arranged strategically by the body form proteins. They are essential for the building of skin, tendons, muscles, enzymes and hormones.

They are also involved in immunity and are a valuable energy source when the body run low on carbohydrates.

Problem Not all female athletes are consuming sufficient quantities of proteins to allow for the conservation of lean body tissue. This is especially true for vegetarian athletes.

Solution Ensure that you are consuming enough protein to compensate for the sport in which you participate. Endurance athletes need to ingest approximately 1.1 g/kg/day and power sport athletes have an increased requirement at around 1.4 g/kg/day. Varied animal and vegetarian sources will lead to a diversity in the amino acids which are consumed and also assist in maintaining a complex array of nutrients and vitamins.

Add Extra Iron to Your Diet!

More than 30% of female athletes are deficient in iron.

Healthy Directions October/November 2009 33

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THIRSTY FOR MORE

To put it simply, without water, nothing in the body works! It is involved in digestion, lubrication, temperature regulation, cell structure, and virtually every chemical reaction in the body. It is not called the universal solvent for nothing!

Water is a key component to all aspect of human performance.

Even at one percent weight loss due to dehydration, the thirst response is affected and thermoregulation is impaired. At two percent, performance starts to decline. A four percent loss can decrease work capacity by up to 30% and may lead to adverse physiological effects.

5

STEELING ENERGY

Iron is present in all cells in the body and is a structural component of the heme molecule which carries oxygen around the body in blood cells. When iron is deficient anemia may form and there also may be a decrease in the ability of muscle to consume oxygen and form the energy.

Problem More than 30% of female athletes may be deficient in iron!

Some of them even have iron deficiency anemia.

Solution Problem Involuntary dehydration is a part of sport. We all lose increase volumes of water through sweat and increase respiration rates.

There is a great array of variance in water loss from person to person, but it may be as high as two liters per hour.

Solution Drink plenty of fluids, day to day, to ensure that optimal hydration is maintained. It must also be noted that water is required to store glycogen! To maximize stores one need to ensure optimal quantities of water are being ingested during the 24-48 hours prior to an event.

Each individual is different and blanket hydration guidelines during activity do not represent all people in all sports.

Individualized strategies may be more appropriate. In general, however, it is now recommended that one drinks an iso-osmotic solution to “thirst” during an event.

Eating iron rich foods, particularly that are heme based (ie meat), is the best way to improve your iron status. Heme forms tend to be better absorbed and thus assimilation and utilization is more probable. Research indicates that a female athlete’s diet should provide up to 20 mg/d as compared to the RDA of 15 mg/d. As simple as it may be to pop an iron pill or two, this may, in fact, interact with the absorption of other key minerals, such as, zinc and copper; so, some guidance from a professional may be appropriate.

By changing your current nutrition strategies and incorporating these five simple suggestions, you have the ability to make significant improvements in your sport performance. Be consistent and persistent and you will achieve your goals! 3 Lowell Greib offers his expertise in sport medicine, injury prevention, and performance athletic nutrition in private clinics in Huntsville and Orillia, Ontario, Canada (www. mahiganmedicine.com). Greib is a faculty member at both the Canadian College of Naturopathic Medicine and the Canadian Memorial Chiropractic College and holds the CISSN designation from the International Society of Sport Nutrition. Greib can be followed on Twitter @sportmeddoc or can be contacted at askthedoc@mahiganmedicine.com or call toll-free at 1-877-624-4633.

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Tips for Better Sex

Keep the Magic

Get Your Sexy Back

By Bat Sheva Marcus, LMSW, MPH, PhD Studies have found that nearly 50% of women will be dissatisfied with their sex lives during some time of their life.

There are many factors that can cause sexual problems, some of which may be tied to the age or life stage of the woman. Here are some common age-specific sexual problems and some different ways to address them.

The

30’s

Problem: Body image concerns after babies.

Solution: Talk to your partner. Ask him what

he finds most desirable about you. Try to focus on this aspect of yourself – if it’s your shoulders, think about wearing more revealing shirts and take time to notice yourself. If it’s your eyes, use makeup and really focus on your eyes.

Problem: Exhaustion from trying to raise young children.

Solution: Get help with the kids and set up dates with your husband. Your kids will survive an extra night a month with a 36 Healthy Directions October/November 2009

babysitter. They will not fare as well with parents who are stressed and unhappy. Make sure that, at least once a month, you can have quiet (after sleep), romantic/erotic time with your partner. If you can’t afford a babysitter, consider trading an evening of childcare with friends.

Problem: Inability to see yourself as a sexual being, separate and apart from “wife” and “mother.”

Solution: Call on your partner to help with this one. Let him know that you are having difficulty and talk about it. Let your partner focus on you as a sexual being and let him plan some new and different places to have sex.

Problem: Lack of desire.

Solution: Be patient with yourself.

Often, exhaustion and stress can make you feel less sexy. In addition, they can weak havoc with your hormones too. If, after 18 months, things have not bounced back to some level of normalcy, try to see a specialist who can work with your hormones.

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The 40’s

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Problem: Finding time and space to have sex with teenagers in the house (not to mention worrying about the noise).

Solution: Be more creative about the times you have sex. Are they all gone in the morning and can you and your partner go in a little late to work? Also, now might be a great time to invest in a white noise machine.

Problem: Having more time but realizing you are in a rut.

Solution: Rent some education/erotic videos and use them to get some new ideas.

Problem: Vaginal dryness.

Solution: Ask your doctor

if you need estrogen and find a lubricant that you love. They come in so many varieties and flavors.

Lubrication is like shampoo, every woman has to find her own favorite. Make sure that you have a lubrication that you use happily.

The 50’s

Problem: Lack of desire.

Solution: If this has been going on for more than 10 months and nothing significant has changed in your relationship, it’s probably time to see a specialist and look at hormonal treatment.

Problem: Vaginal dryness.

Solution: Ask your doctor

if you need estrogen and find a lubricant that you love. They come in many varieties and flavors.

Make sure that you have a lubrication you use happily.

Problem: Difficulty reaching orgasm or weaker orgasms.

Solution: Now is a great time to explore the world of vibrators if you haven’t yet. They can make all the difference.

Problem: Pain with intercourse.

Solution: Ask your doctor if you

need estrogen. Order vaginal dilators (online or through your physician’s office) and find the size that you can insert with the minimal amount of pain. Use the dilator every night for 10 minutes, moving up to the next size in a week to 10 days. You should be pain free in a matter of weeks.

Problem: Falling into the myth that “sex is for young people.”

Solution: Order Sinclair’s “Sex Through the Ages” video and use this time to have fun and try new things. You probably have the house to yourself and more time than before so buy some toys, experiment with role playing and don’t worry about making noise.3 Bat Sheva Marcus, LMSW, MPH, PhD is the Clinical Director of The Medical Center for Female Sexuality. To find out more visit: www.centerforfemalesexuality.com.

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Healthy Directions October/November 2009 37

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Exercise for Life Fitness is More Fun with a Friend

“If we could bottle the benefits of exercise it would be the most powerful medication in history.”

By A.W Martin DC, Ph.D, RNCP, DNM What we know about exercise is that even small amounts are beneficial. For example, studies have shown that 80-year-olds can exercise ever so slightly and increase their muscle mass by over 10% in just three weeks.

I have over the years worked with a number of professional athlete’s from the NHL, MLB, and the NFL. What I found with these highly tuned athletes is that too much is not better when it comes to exercise. A lot of professional players suffer from low immune function and poor tissue repair due to over exercise.

Remember, the body needs “down time” for recuperation.

Another thing that I have noticed with patients that work out seven days a week is that they tend to hit a wall when it comes to weight loss and muscle building. Again, taking one-two days off a week is highly beneficial. With my patients suffering from chronic fatigue syndrome and fibromyalgia, I have them work out one day on with one day off to a maximum of three workouts a week.

Obviously to start a program it is best to go slow so to avoid injury that will sideline and discourage you. Any type of exercise is beneficial to your body. However, for any age a combination of low intensity and high intensity workouts are best.

MAXIMIZE YOUR WORKOUT High intensity workouts of short duration have proven time and time again that these workouts burn the most fat for several hours, even up to days after a workout. So going 40 minutes on a treadmill at the same pace is much less beneficial than doing 40 minutes with increasing speed and for short sprints, lasting 30-60 seconds with one minute rests in between.

The idea is to get your heart rate up approximately 8 different times during a 40 minute workout. If you are doing weights, do deep 38 Healthy Directions October/November 2009

William Joel Meggs, M.D., PhD. “The Inflammation Cure”

squats with light weights, working your leg muscles gives you the best fat burn.

Any dietary change that reduces calories will provide weight loss. Often times this will result in muscle and water loss. When one exercises with high intensity and short duration the result is fat loss and muscle gain which is by far more long lasting and beneficial.

CHANGE ROUTINES EVERY SIX WEEKS Again, studies have shown that muscles have a memory.

Therefore, circuit training is alright to start, but re-organizing your workout and a complete change in program every 6 weeks will help to get you past the wall in terms of muscle strength and weight loss.

RESISTANCE, RESISTANCE, RESISTANCE It is never is too early to start prevention of osteoporosis.

Exercise is a major key in the prevention of bone loss. Weight lifting, pulling and pushing exercises literally strengthen bone. Walking and jogging are good but have very little effect on strengthening bone.

WATCH OUT FOR TREADMILLS I have seen major knee and hip problems with overuse of a treadmill. There is something unnatural about a treadmill and I highly caution patients to use them sparingly.

One of the best exercise programs for those with knee or hip troubles is the RPM (spin) class. These bike classes provide a great fat burning high intensity workout without putting too much strain on hips and knees.3 A.W Martin DC, Ph.D, RNCP, D.N.M. is the former vice president of the Ontario Chiropractic Association and the former chairman of Sports and Fitness Canada. For more information visit his website: drmartin.ca.

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THE PATH TO HAPPINESS

The Success of Failure

By Dini Petty For every mountain climber that reaches the top there are thousands who never make it, many who died in the attempt, and millions of us who can’t figure out why anyone would even bother. For every Gold Medal Athlete, there are millions who had the dream and never made it to the podium, the NHL, the Oscars or the top of anything. Yet these are the dreams we live on, sell to our children and judge our lives by. Most of us never talk about, or teach the lessons of failure, nor did we learn them. In fact, we never mention the word, we’re too busy driving ourselves and our children on to achievement, excellence and winning.

If failure is by definition: “The condition or fact of not achieving the desired end or ends.” Perhaps failure is just nature’s way of telling you, you’re on the wrong path, your desired end or ends are not what you think they are. Because failure is an intrinsic part of life, maybe it’s necessary, and maybe we learn more from it than winning, getting the award, making a one minute speech and getting of the stage.

If we judge our lives only by the number of home runs we hit, few of us will ever win. In baseball, if you are hitting 500, which nobody is, you’re automatically in the hall of fame and this means that every other time you’re at bat you strike out.

In our personal lives, if we strike out at every other thing we try, we definitely don’t put ourselves in a hall of fame. We believe we are losers, get discouraged, depressed and often give up. We have grown up in a society that fosters winning, excellence and millionaires. There’s nothing wrong with any of those things, except that we seem to miss completely, the reality of life. We all fail, at many things, get our hearts broken, our dreams shattered, lied to, cheated, fired and dumped on. It’s just the way life works. If you understand this, and learn how to get up when you’re face down in the mud, yet again, you’ve learned success through failure. Experience is the name you give your mistakes and with a little luck, (opportunity meeting preparation), the next time the golden ring goes by, you won’t be lying there crying and miss it, you’ll be standing there cleaning off the mud, waiting for it. 3 Dini Petty is a legendary, Canadian television and radio host. At 22, wearing a trademark pink jumpsuit and working for Toronto radio station CKEY, she became the first female traffic reporter to pilot her own helicopter.

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MAKE-IT NATURAL

Fall Facials Country Garden Mask Carrots and cucumbers are featured vegetables in many country gardens.

Carrots are an excellent source of betacarotene, or provitamin A, which is important to healthy skin. Cucumbers are naturally astringent and cleansing. Grated carrots and cucumbers both hydrate the skin and help clear away dead cells.

INGREDIENTS 1 /4 cup grated carrots 1 /4 cup grated cucumber 2 Tablespoons sour cream or plain yogurt

DIRECTIONS Mix together all ingredients using a fork or blender until smooth.

TO USE Spread over your face and neck and let sit for 15 to 20 minutes. Rinse well with warm water and follow-up with your favorite moisturizer. Refrigerate any leftover mask and discard after one week.

42 Healthy Directions October/November 2009

By Janice Cox Keeping your face looking its best is the smartest thing you can do for yourself.

Clean, healthy skin will boost your confidence and enhance your mood. Because it is constantly exposed to the environment, the face also shows signs of aging before many other body parts. For this reason taking proper care of it by keeping it clean, full of moisture and protected from the sun are essential. You mother was right “never go to bed with a dirty face and always use a good sunscreen when outdoors.” Using a facial mask is also another smart thing you can do to keep your complexion glowing.

Facial masks help soften the skin, unclog your pores and remove surface impurities. They can also help replace lost moisture or soothe troubled complexions.

Masks are an important part of your healthy skin care regime. Facial masks are also some of the oldest beauty treatments known dating back to ancient times where the Egyptians would use mud and clay to keep their complexions clean and fresh. During the 1600s many European women experimented with milk and egg masks. Many of these recipes are still used today because they are so effective.

Treat yourself and your skin to a facial mask at least every other week to keep your skin healthy and glowing. If you have oily or troubled skin you may want to use a mask weekly to keep your face super clean. Here are some fresh and natural recipes for you to create at home using common kitchen ingredients. Enjoy! 3 Janice Cox is North America’s leading natural beauty and home beauty expert. She is the author of Natural Beauty at Home (Henry Holt & Company, New York) and has just co- authored a book with her daughter Lauren that will be available in bookstores this fall. For more information and recipes visit www.Janicecox.com.

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Mediterranean Mask

Chickpeas (garbanzo beans) contain a great deal of protein and make an excellent, nourishing facial mask. This recipe is similar to a favorite Mediterranean one for hummus without the garlic. The olive oil and egg yolk will nourish and replace lost moisture to a dull and dry complexion.

INGREDIENTS 1 /4 cup mashed cooked chickpeas 1 teaspoon olive oil 1 /4 teaspoon lemon juice 1 egg yolk

DIRECTIONS Mix together all ingredients using a fork or blender until smooth.

TO USE Spread over your face and neck and let sit for 15 to 20 minutes.

Rinse well with warm water and follow-up with your favorite moisturizer. Refrigerate any leftover mask and discard after one week.

Fresh Strawberry Mask Strawberries are rich in salicylic acid, the same key ingredient in many commercial acne products. Honey is also a well known antibacterial ingredient.

Together they make a powerful facial treatment for troubled skin.

INGREDIENTS 1 /2 cup fresh strawberries 1 egg white 2 teaspoons honey

DIRECTIONS Mix together all ingredients using a fork or blender until smooth.

TO USE Spread over your face and neck and let sit for 15 to 20 minutes. Rinse well with warm water and follow-up with your favorite moisturizer. Refrigerate any leftover mask and discard after one week.

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MENOPAUSE AND PMS

Herbs for Hormonal Balance

By Taryn Forelli, ND From the time a woman starts menstruating until the time she reaches menopause, she will experience mental, physical and emotional challenges on a monthly basis, which can all be attributed to the actions of the dominant female hormones, estrogen and progesterone. Hormones are powerful chemical messengers in the body. For some women, the changes they trigger are dramatic, while others barely notice them. Like most things in life, the difference lies in the balance. A healthy balance of estrogen and progesterone is important not only for regular, symptom-free menstrual cycles and an easy transition into menopause, it also promotes the long term health of breast, uterine, heart and bone tissue. So how do you achieve hormone balance, if you are one of the 75% of women who experience hot flashes and other symptoms associated with menopause?

First of all, true hormonal balance will never be achieved through conventional treatments such as oral contraceptives or hormone replacement therapy (HRT). Both mask underlying imbalances of estrogen and progesterone by taking over the responsibility of supplying the body with hormones. Furthermore, they contain synthetic hormones which do not behave the same as the body’s own estrogen and progesterone. As a result, they can increase the risk for hormone-related diseases. In July of 2002, the National Institute of Health halted one of the largest clinical trials conducted to date aimed at determining the long term effects of HRT after preliminary data showed that women taking HRT were at increased risk for stroke, heart attacks and blood clots. Since then, the Food and Drug Administration has determined that the risks of taking HRT outweigh the potential benefits, and now cautions women to use “the lowest effective dose for the shortest time necessary”. Naturally, many women seeking safe long-term solutions now seek out alternatives to conventional hormone treatments and are pleasantly surprised to find just how effective an herbal approach can be.

BLACK COHOSH, CHASTE TREE, SCHIZANDRA AND EVENING PRIMROSE One of the most extensively used herbs in North America for treating a wide range of female complaints and conditions is black cohosh. Numerous clinical studies have shown that this herb provides effective relief from symptomatic menopause. Although it was long assumed that black cohosh’s effects were a result of weakly acting plant estrogens or “phytoestrogens” contained within the herb, researchers from the University of Illinois in Chicago recently showed that black cohosh is not estrogenic whatsoever and most likely works by targeting receptors in the brain responsible for regulation of body temperature. This is good news for women who have a history of breast cancer or are trying to minimize exposure to estrogens. In fact, laboratory studies indicate that black cohosh actually encourages healthy growth of breast tissue.

Another herb that has long been used to promote hormonal balance, especially when manifesting as irregular cycles or PMS symptoms, including mood disturbances, bloating, breast tenderness, water retention, and skin and digestive disturbances, is chaste tree. The berries of the chaste tree act on the body’s master hormone controllers, the hypothalamus and pituitary gland, to increase the production of leutenizing hormone(LH) while inhibiting follicle stimulating hormone(FSH). This shifts the ratio of estrogen to progesterone in favour of progesterone and is significant for PMS sufferers, as well as, women who are perimenopausal, since the majority of symptoms are caused by a deficiency of progesterone relative to estrogen during the second half of the menstrual cycle.

Just how effective is chaste tree? A European study involving 1,634 women suffering from PMS found that 93% reported a decrease in the number of symptoms or even a cessation of PMS complaints after 3 months of taking chaste tree.

Other herbal allies for women’s health are schizandra and evening primrose. Schizandra is a superb stress-balancing and

Hormonal Balance For Women of Any Age

Evening Primrose, Schizandra, s PMS Symptom Relief Ginger, Black Cohosh, Chaste tree, s Pre, post and active menopausal balance and Rosemary. s Modulates 5-lipoxygenase and promotes These herbs contain multiple nutrients that safely promote a normal bone growth woman’s hormonal balance and s Supercritically extracted for potency & purity vitality.

Available at Health Food and Supplement Stores · Distributed by Advantage Health Matters Inc. · www.healthmatterscanada.com t 1-800-304-1497

44 Healthy Directions October/November 2009

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detoxifying herb. Since both stress and impaired liver detoxification can affect hormone balance, it is well indicated for female complaints. Of note is that schizandra is used in Traditional Chinese Medicine to correct fluid imbalances, which may manifest as vaginal dryness. Finally, the oil from evening primrose contains the essential omega-6 fatty acid gamma-linolenic acid(GLA) which has

repeatedly been shown to ease both physical and psychological symptoms associated with PMS in up to 60% of women.

A dietary supplement that combines all of these time-tested and significantly researched herbal ingredients can help women of all ages safely achieve optimum hormone balance and find relief from female complaints such as PMS and symptomatic menopause. 3

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Healthy Directions October/November 2009 45

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WHAT’S NEW IN COLD AND FLU?

Beta Glucans for the Immune System

By T. Stokes Bsc, PhD Biochemistry It is difficult to offer a simple explanation of how the immune system works, given that a cascade of complex and interconnected events takes place during the body’s internal immune function. The immune system defends the body against foreign invasion by distinguishing between friend and foe. This is achieved by having every cell display a marker; essentially any cell not displaying this marker is treated as an invader and destroyed. Although the system is remarkably effective, sometimes the system malfunctions and attacks itself, in the case of autoimmune diseases.

So, how do we keep our immune system primed at all times to fight the bad and ignore the harmless? Poor nutrition, stress, lack of sleep and lack of exercise, can all erode your immune systems ability to function properly. In today’s world, learning to live stress-free while eating well and getting plenty of sleep and exercise is no small task but these basic requirements should be given serious thought.

What about supplementing the system to give it a boost? There are many immune fortifying products available, however one that is a clear leader is beta glucans. Wikipedia says of beta glucans: they are biological response modifiers because of their ability to activate the immune system. The activity of beta glucan is different from agents that stimulate the immune system. Agents that stimulate the immune system can push the system to over-stimulation, and are contraindicated in individuals with autoimmune diseases, allergies, or yeast infections. Beta glucans however, do not have this problem; they make the immune system work better without becoming overactive. They accomplish this by activating phagocytes, which are immune system cells whose function is to trap and destroy foreign substances in our bodies. In addition to enhancing the activity of phagocytes, beta glucans also aid in wound healing, help prevent infections, enhance natural killer (NK) cell function, and help in the prevention and treatment of cancer. Beta glucans improve the body’s defense against foreign invaders by enhancing the immune systems

ability to fight bacteria, viruses, fungi, and parasites.

The best sources of beta glucans are yeast and mushrooms, but which yeast and which mushrooms? The short answer for yeast is bakers yeast (saccharomyces cerevisiae). The best mushroom source is from Agaricus blazei Murrill (ABM) mushrooms. These were native to Brazil but they have been transplanted in Japan and cultivated there for the past 25 years for medicinal use. Beta glucans are now being widely used following surgery as a preventative to infection. In Japan, beta-glucans from ABM mushrooms have been used with great success for over 20 years along with chemotherapy in the treatment of cancer. Surprisingly, no form of beta-glucans has been approved by the FDA in the United States or by Health Canada as an adjunct to treat cancer in Canada.

In a study conducted by Shoji Shibata, a professor at Tokyo University, several well known cancer-fighting and immuneboosting mushrooms were compared to the ABM, including Red Reishi and Shitake. Shibata's results found that the other mushrooms were not as effective as the ABM mushroom. The ABM was ranked at the top of the list of potent mushrooms. Other Japanese and British studies have also shown the ABM mushroom to have the highest concentration of beta-glucan of any mushroom. These long-chain polysaccharides (beta glucans) are the most potent immune enhancing substances yet found. They also have very powerful antitumor properties. When human subjects are given ABM beta glucans in their diet, a 3000% increase in natural killer cells is seen in the blood within 2 to 4 days. A bit of good advice; fortifying your immune response with beta glucans from one or both of these superior sources and enjoy optimum health. 3 T. Stokes Bsc, PhD Biochemistry specializes in natural products research, and is a former Research Associate from Simon Fraser University’s Chemistry Deptartment.

®

Ah-Choo for Cold & Flu Active Ingredients: Fovinal® (a proprietary blend of Beta Glucans with Zinc, Copper and Selenium) • N-Acetyl-L-Cysteine • North American Ginseng 1,000,000 germs are transmitted every second! Are you protected?

Fortify Your Immune Response • Ah-Choo® with Fovinal® • Fights Viruses & Bacteria. www.therapeutx.info 46 Healthy Directions October/November 2009

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Why EGCG (green tea) protection, prevention and therapy?

Our Green Tea has a special therapeutic power charge of 75% EGCG – a power house that helps fight disease. Clinical studies prove EGCG works.

And for prevention…

Green Tea EGCG has been proven to be effective in preventing breast, lung, mouth, stomach and prostate diseases by preventing cells from becoming sick, inhibiting growth of damaged cells and attacking or inducing death in diseased cells.

A new product, PREVENT44, has been developed to be used during ‘chemo.’ Take PREVENT before and after chemo and take PREVENT44 during chemo.

PREVENT Each capsule provides you with 375 mg of pure egcg, the studied active medicinal isolate.

Before chemo

During chemo

After chemo