Healthy Directions Oct/Nov 2011 by Healthy Directions

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FREE!

Oct/Nov 2011

WARMING CURRIES 25

HERBS FOR THE HOME 16

Women’s Health

•Breast Cancer

Prevention • Beautiful Skin for Menopause & Eczema

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Gluten Intolerance & Gluten-Free Recipes

NATURAL BEAUTY 36

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Nº1 EYE-TABLET IN SCANDINAVIA

My eyesight is better thanks to blueberries!

How is your eyesight developing? Blue Berry is the original Swedish lutein and blueberry tablet you need to help maintain healthy eyes and a good vision. TO SEE BETTER IS TO LIVE BETTER! Your eyes are precious and essential to your quality of life. But with age and with the strain we put our eyes through, they suffer and our sight deteriorates. Most people start wearing glasses between the ages of 40 and 50 because of the eye’s lacking ability to focus. This happens as a result of a hardening of the lens, a weakening of the eye muscles and a lack of nutrients. Macular degeneration Most people notice problems when trying to read in poor light. This happens because the eyes core is not capturing the light well enough. The “yellow spot” of the eye, called the macula, contains a very high concentration of lutein - a natural pigment, which plays a central role in detection of visible light. Your body cannot produce lutein, so we need it from food, in order to avoid macula degeneration. The best source is colorful berries and plants.

The powerful blueberry Blueberries are known to benefit the vision and the macula. During the Second World War, British fighter pilots had learned from the Swedes to take blueberries before going on night missions, in order to improve the night vision. Today, modern science has confirmed the blueberries crucial role in eye performance. The original Swedish eye care tablet Research indicates that with proper nutrition we can maintain and preserving eye health for both men and women of all ages. However, most people are not getting the high levels of important eye nutrients through diet alone. This is why New Nordic developed Blue Berry - The original Swedish eye formula to contain high concentrations of blueberry and lutein.

Available at pharmacies and health food stores. For more information or to purchase online, please visit www.newnordic.ca or call 1-877-My-Nordic.

Enjoy vitality and a long and active life

Christine lives in a wonderful sunny apartment. She loves reading and has a passion for walks in nature. On her kitchen table you will find a pack of the Blue Berry Eyebright tablets. “I started to feel that my eyes were not as good as they use to be in the past. Every year my sight seemed to get worse. This concerned me a lot as I am very fond of reading books and newspapers. It started to influence my enthusiasm and my good mood.”

I tried Blue Berry Eyebright™ “In the newspaper I read an article about blueberries and lutein and how they together could help the eyesight stay healthy well into old age. As I have always been interested in prevention and natural products, I thought I should give the tablets a try.”

Fantastic improvements “Now, I have taken Blue Berry Eyebright™ for 3 months. In order not to forget the daily dosage, I make sure to take it every morning with my coffee. The results have been spectacular. Not only am I back to reading my books, but I almost forgot that I have ever had a problem with my eyes. It has made a world of difference to me, and I highly recommend others to try this product. “ Christine, Toronto, ON

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HEALTHY DIRECTIONS OCTOBER/NOVEMBER 2011

In This Issue: W O M E N ’ S H E A LT H Healthier Living for Her 8

BREAST CANCER PREVENTION

Dietitian Advice 11

BEAUTIFUL SKIN

GLA for Menopause & Eczema 12

RETHINK PINK

Three Approaches for Breast Cancer Prevention

H E A LT H Y I M M U N I T Y Stronger You, Better Health 14

IMMUNE SYSTEM SUPPORT

14 F O O D PA S S I O N S Igniting the Senses 24

Red Curry Chicken with Snap Peas & Cashews

HEALING HERBS

Thai Green Curry with Shrimp & Vegetables

Herbs for the Home 18

SMALL FISH, BIG OCEAN

Fish Oil Choices 32

GLUTEN INTOLERANCE Diagnosis & Treatment

GLUTEN-FREE BAKING

Florentine Pizza & Dough Classic Banana Bread

H O M E O PA T H Y

For Colds & Flu

WA R M I N G C U R R I E S

Moroccan Vegetable Curry

Vitamins, Herbs & Supplements for Colds & Flu 16

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

Join the Journey to Better Health 19

SUPERFRUITS

The Health Benefits of Maqui 28

GLUTEN INTOLERANCE

Testing and Treatment

PET PERKS

Better Health for Your Pet 20

CROHN’S DISEASE

A Dietary Approach 30

INFLAMMATION

How to Fight-It

B E E F I N G U P YO U R PET’S NOURISHMENT

Supplements for Pets

N ATURAL BEAUT Y

Beauty from the Inside Out 36

SEABUCKTHORN

Nutritional Skin Care

6 EDITOR’S NOTE 7 OUR CONTRIBUTORS 29 NATUROPATH LISTING GUIDE 31 HOT OFF THE SHELF 34 COURSES AND EVENTS GUIDE 34 CLASSIFIEDS

26 Healthy Directions October/November 2011 5

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EDITOR’S NOTE Editor ’s Note Making time for your own well-being is the greatest gift

you can give yourself. Between busy work schedules and family needs many women and men feel sapped of energy and vitality. Get your glow back. The little things do count towards creating a better sense of well-being and adding more happiness to your life. Twice a week make a date for yourself or with yourself. Read a book. Share a cup of tea with a friend. Watch a favourite movie. Indulge in baking a favourite comfort food or take a long leisurely walk or hike. Spend 15 minutes in a yoga relaxation pose, lift weights or just sing along to your favourite song. Knit. Paint. Pot an aloe vera plant. Joy isn’t reserved for weekends or expensive exotic vacations. It’s yours now. Can’t find the time? Ask for help when you need it. It may be from your partner, a friend or family. They’ll find the time, if you return the favour. This Women’s Health issue has some great diet and exercise tips for breast cancer prevention and menopause. We also have some tasty warming curry recipes for you to try and some tips to stay healthy as cold and flu season approaches. However, the key to better health is balance. Are you working too much or always thinking about work? Are you not exercising enough or getting outdoors? Are you taking the time to make meals that support your health? Hold your arms wide open, take a deep breath and find where in your life you need to rebalance.

HEALTHY DIRECTIONS October/November 2011 Vol. 12 No. 5 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, Lorna Vanderhaeghe, MS, Alexander Mostovoy, HD, DHMS, BCCT, Elvis Ali, BSc, FIACA, D.Hom, ND, Jennifer Hendry-Lynn, B.Sc. (Hons), ND, Steven Benoit, Mark Schneider, Franco Cavaleri, BSc, Nutritional Biochemist, Michelle Honda, PhD, Mary Sue Waisman, Byron Ayanoglu & Jennifer MacKenzie, Donna Washburn and Heather Butt, Vivienne Guy, ND, Carol Fazari, Registered Holistic Nutritionist, Raisa Weisspapir, HD, DHMS, MD (Europe), and Susan McLoughlin Editorial:

Yours in health and happiness,

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

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

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OUR CONTRIBUTORS Lorna Vanderhaeghe, MS, is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

Execalm Homeopathic Eczema Cr Cream eam

Doug Cook, RD, MHSc is a Registered Dietitian/Nutritionist in private practice in Toronto. He uses an integrative approach providing science-based guidance on food and diet along with nutritional supplements where appropriate. He has also co-authored Nutrition for Canadians for Dummies (Wiley 2008). www.wellnessnutrition.ca

Reduces ailments of irrita irritated ted skin. For For rashes, hives, psoriasis and itching, peeling, cracked skin.

Elvis ali, BSc, FIACA, D.Hom, ND graduated with a BSc. in 1979 and received his Doctorate of Naturopathic Medicine in 1987. Ali specializes in Chinese medicine, sports medicine and nutrition. He is a staff member at CCNM, a professor at CCHH and a Director of the Ontario Board of Acupuncture and Chinese Medicine. He is currently involved in seminars, quality control, research and development of nutritional products at Swiss Natural.

alexander mostovoy is a writer, researcher, and public speaker, and is recognized as a leading authority on the application of clinical thermography. Since 1999, he has pioneered the use of breast thermography in his clinic in Toronto, Canada with a special interest in breast thermography and women’s health.

PARABEN P ARABEN FREE Made in Canada michelle Honda, PhD DSc.(Holistic Health Sciences) practices at Renew You in Ancaster, ON. IIPA Certified Iridologist. Visit: www.renewyou.ca Call: (905) 304-0111 Blog: www.michellehonda.com

www www.herbasante.ca w.herbasante.ca 1 800 446-4242

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WOMEN’S HEALTH

Ask the Dietitian About

Breast Cancer Prevention

October is Breast Cancer Awareness Month By Doug Cook, RD, MHSc The link between diet and breast cancer has been explored for decades. There’s no shortage of ideas regarding what not to eat, and what to eat, to reduce your risk. As a program leader on this topic for a network of cancer support centres, recurring questions come up regarding the usual suspects like animal fat, animal foods, pesticides and the like. New to me is the notion that dairy and sugar (read refined white sugar), are also cause for concern. When it comes to research, it’s important to remember that knowledge evolves and grows over time. As new and better quality research is done, ideas may be tossed, firmed up or remain in the realm of ‘not sure, more research is needed’. It’s also important to temper one’s reaction to the innumerable sound bites that hit the internet and news channels; lacking in context and details, headlines typically fail to provide the big picture making it difficult for anyone to understand what’s really going on unless they review the original research themselves. Unless you’ve taken a course in research, most don’t realize that there is a hierarchy of research design which in turns influences the strength of the results; better evidence for some, less for others. In this article, I will review recent research on some of the more popular foods of interest as they relate to breast cancer risk.

ANIMAL FAT In a very large meta-analysis (an analysis of many studies combined) of eight prospective studies (where people are followed over time, in this case for almost 10 years), no link between breast cancer risk and animal fat was found. A meta-analysis of prospective 8 Healthy Directions October/November 2011

studies carries much more weight than do poorer quality casecontrol, or test tube studies; the kind of studies that initially suggested a link existed.

VEGETARIANISM The biggest problem with research on vegetarianism is there is not a standardized definition of the term. In two of the largest studies on this topic, including over 70,000 women followed for over 16 years combined, not only did all the self-indentified vegetarians eat some kind of animal protein, even if only once a week, the greatest reduction of breast cancer risk was found in those who ate fish regularly. Eating patterns that show a reduced risk are those that include plenty of plant foods versus eliminating animal foods.

GREEN TEA The majority of studies that have found a benefit from drinking green tea have been case-control studies, which, in the research world, do not carry a lot of weight for making conclusions. Mudding the issue is the fact that the polyphenol content of green tea varies greatly between varieties, growing season, brewing time, and time of harvest making quality research difficult to conduct. Under the scrutiny of good science, the evidence seems to be lacking for the purpose of breast cancer risk reduction.

SOY Here the story is different, three very large prospective studies following over 114,000 women, consumption of whole soy foods

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(not soy analogues like soy deli ‘meat’), in amounts that is consistent with traditional diets, overall, was found to reduce the risk of breast cancer, regardless of receptor status and tamoxifen use.

FLAX In a meta-analysis of 11 prospective and 10 case-control studies, lignans derived from flax were only found to be of benefit to post-menopausal women. Research in this area is still new when you consider the totality of data; this may change as time goes on.

VITAMIN D Because vitamin D is a supplement, it is much easier to carry out the gold standard of research, a double-blind, placebocontrolled trial. Here vitamin D came out a true winner. Breast cancer risk was lowered in those women taking calcium and vitamin D; sub-analysis predicted a 35% reduced risk with every 25nmol increase in vitamin D.

ALCOHOL From a breast cancer risk reduction point of view, avoiding alcohol is best. It is estimated that overall, there is a 4 to 7 percent increased risk for breast cancer with each standardized drink consumed (5oz wine, 12oz bottle of beer or 1.5oz of spirits). The greatest risk is for those with estrogen/progesterone positive receptor status; two drinks per day increases risk by 32 percent, 3 or more drinks, by 51 percent. Regarding dairy foods and sugar, to my knowledge there are no studies of the caliber, or size, like the ones reviewed here making it more theory than fact. Ultimately you have to do what you feel is best.

RATING THE EVIDENCE Reviewing the research on the following topics, I’ve rated the evidence based mostly on the research design. One good quality, randomized control trial, with less subjects can be better than a case-control or prospective study with more people.

Best

•Reducing alcohol •Increasing vitamin D •Healthy body weights and activity

Least evidence

•Animal fat intake •Red meat intake •Green tea •Vegetarianism •Veganism

Moderate

•Increasing omega-3 •Adding lignans •Including soy •Eating more fruits & vegetables Doug Cook, RD, MHSc is a Registered Dietitian/Nutritionist in private practice in Toronto. He uses an integrative approach providing science-based guidance on food and diet along with nutritional supplements where appropriate. He also co-authored “Nutrition for Canadians for Dummies” (Wiley 2008). www.wellnessnutrition.ca

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WOMEN’S HEALTH

Beautiful Skin from Within

Borage Oil & GLA By Lorna Vanderhaeghe, MS

Beautiful skin requires a very special essential fatty acid called gamma linolenic acid also known as GLA. GLA builds better, more beautiful skin from the inside out. GLA is called "essential" because we have to get it from the food we eat. Sadly, the North American diet is made up predominantly of bad fats from red meats and processed foods devoid of "good" fats. And even if you eat well, to make matters, an enzyme called the delta-6-desaturease enzyme is often impaired, which means you can't make the good fats like GLA from the foods you eat. GLA is found in borage oil (20 to 24%) and to a lesser extent evening primrose oil (8 to 10%). Fish and flax oil do not provide GLA. Consuming GLA oil is the fastest way to gorgeous skin. Some of the common reasons why the enzyme in the body that makes GLA does not work are low thyroid, viral infections, diabetes and prediabetes, menopause, aging, sugar consumption – on average we eat 150 lbs of sugar per person per year, and a deficiency of vitamins C, B6, B3, zinc and magnesium. In one study they gave younger women GLA oil supplements and in less than 60 days, their skin was not losing as much moisture. Over a third of those who started the study with skin rashes and irritation had none. Plus, GLA oil reduced dry skin and made their skin glow. Make sure your GLA oil supplement delivers a high amount of GLA (500 mg per serving).

GLA, MENOPAUSE AND SKIN In women who have gone through menopause the enzyme that converts fatty acids from our food into GLA no longer works. We have learned that GLA is the main component of beautiful skin. GLA makes your skin luminescent, dewy and glowing. The inability to make GLA after menopause is the reason skin can become dull and wrinkled so quickly once menstrual cycles stop. Without sufficient GLA the skin becomes dry, rough and wrinkled. To return your skin to its youthful glow after menopause we must supplement with GLA. GLA also reduces inflammation in the skin associated with rashes and rosacea, which are also common in menopausal women.

GLA, ECZEMA, SKIN RASHES AND CRADLE CAP Not only is GLA important to prevent and treat wrinkled, dry skin but GLA helps to maintain the stability and fluidity of the natural water loss barrier in our skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, cradle cap, acne and dry skin occur when we are deficient in GLA. GLA is vital for keeping skin cells moist and strong improving the protective function of the skin. 60 patients given 500mg of GLA per day for eczema had a 90% improvement over 12 weeks. Eczema is a common problem in infants and children. GLA is safe for all ages without the side effects seen with steroid creams. During pregnancy moms need extra GLA to ensure the baby does not become deficient. Kendra's baby has common signs of infant GLA deficiency. Cradle cap and infant eczema or dry crusts on the skin that occur on the scalp, face, armpits, chest and groin area can be treated with topical GLA oil. One study including 48 infants with dermatitis were given twice daily topical applications of GLA oil for 6 weeks with complete relief. Lorna Vanderhaeghe, MS, is Canada's leading women's health expert. With Degrees in nutrition and biochemistry, she is the author of books including her newest, “A Smart Woman's Guide to Hormones.” Visit www.hormonehelp.com and sign up for her free monthly e-letter.

ask lorna lorna a Canada’s Canada’s leading women’s women’s health expert

I am 51 and I notice ce my skin has suddenly become dry and dull looking. What is causing this? Beautiful glowing skin comes from within. Never has this been more true than when we are entering menopause. A “very” special fatty acid called GLA (gamma linolenic acid) is required to maintain the stability and fluidity of the natural water loss barrier in our skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, cradle cap, acne and dry skin occur when we do not have enough GLA. GLA is vital for keeping skin cells moist, improving the integrity of the skin thereby reducing wrinkles. The sad fact is as we age we lose the ability to convert fatty acids from the food we eat into GLA. GLA is found in borage oil (20 to 24%) and to a lesser extent evening primrose oil (8 to 10%). GLA is not found in food in high enough quantities to maintain our needs through diet alone. GLA makes your skin luminescent, dewy and glowing. The main reason our skin becomes dull and thick after menopause is due to the inability to make GLA from our food. After menopause it is essential that we take a daily dose of GLA to ensure beautiful skin. Without suffficient GLA the skin becomes dry, rough and wrinkled. GLA is the “beautiful” skin oil. GLA has also been found to inhibit male hormones in the skin that cause acne. GLA can be taken both internally and applied externally with h excellent results. results. GLA SKIN OIL is a highly concentrated GL LA A supplement containing 500 mg of GLA per serving. The recommended daily dose is 500 to 1000 mg per day y.. Those with skin conditions such as psoriasis, eczema, dermatitis, or rosacea can take up to 2000 mg per day of GLA. After 12 weeks of supplementing with GLA SKIN OIL your friends will be asking if you have had “work” done. Start taking GLA when you are young and take it daily for beautiful, glowing skin.

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WOMEN’S HEALTH

A Strategy for Breast Cancer Prevention

Rethink Pink

Sedentary life-style and lack of physical activity has contributed to general increase in body weight. This can lead to obesity, hormonal disturbance and subsequently to breast cancer. The Centers for Disease Control and Prevention (CDC) recommend that adults engage in moderate intensity physical activity for at least 30 minutes five or more times a week. What is an appropriate screening method? The average size of a tumor that is being detected with mammography has been in the making for 8-9 years. In other words, this woman has had breast cancer that was undetectable with current technology for many years. Perhaps, a more efficient way to screen women for breast cancer would be to identify a high-risk group with medical infrared thermography. Once identified this group of women would be followed up more vigorously with other tests when necessary while the low risk group can be spared annual doses of X-ray radiation and painful compression of the breast.

NUTRITION

By Alexander Mostovoy, HD, DHMS, BCCT This is the time of the year again that the breast cancer awareness campaign is in full swing. Just recently I have heard in a radio commercial that “We will find a cure for breast cancer in our lifetime”. This reminds me of the utopian slogans prevalent in communist Russia: “We will build Communism in our lifetime”. Like all utopian dreams, they are fraught with failure and disillusionment. I think striving for a noble cause like finding a cure for any disease is good, but I believe preventing the disease in the first place should be the key. There is a simple three-pronged approach plan that will cut your risk of developing breast cancer dramatically: improve your nutrition and diet, increase your physical activity, and adopt a better screening strategy. The connection between cancer and the Western diet high in animal fat, dairy, salt and sugar, fried foods and low in fiber is indisputable. Women in Asian countries historically have had the lowest incidence of breast cancer in the world; however, they have a disproportionate increase in breast cancer when they switch to a Western diet. 12 Healthy Directions October/November 2011

Increase your consumption of vegetables, especially from the cruciferous family - cabbage, broccoli, Brussels sprouts and kale. The main ingredient in these vegetables is indole carbinols, which promote a protective estrogen and counter the proliferative effect of bad estrogen. Eat a high fiber diet that includes foods primarily from plant and grain based varieties. Fiber helps eliminate estrogens and lipids out of our bowels and helps promote healthy intestinal function. Maintain adequate levels of all B-complex vitamins through a diet rich in unrefined grains including wheat germ, nuts, seeds and pulses. A good quality B-complex supplement could be used, but nothing beats real food. Increase your consumption of fruits and berries as they contain high levels of antioxidant nutrients such as vitamin C and carotenoids, folate, and a range of phytochemicals. The complex mixture of fruit and vegetables has an interactive effect of many different nutrients that is the most beneficial to our health.

PHYSICAL ACTIVITY We all know that we should be exercising on regular basis but we are not doing it. For someone who has not been physically active and may have weight issues the task of starting may be daunting. Here are a few helpful hints to get you started. Think of an activity or sport that you find most appealing to your personality. If you don’t like it you will not stick to it. If downhill skiing is not your thing perhaps you can start walking or kayaking or playing tennis on a regular basis. It has to be fun and you need to enjoy it.

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It is always easier to stick to your activity if you do it in a group or with a friend. The social aspect of a group is very important and will keep you motivated to continue. If the group thing is not for you, buy a DVD and start your program at home. Do it at your own speed but continue doing it. The rewards are incredible and you’ll get fit very quickly if you stick to it. Take regular walks or ride a bike, go hiking in the woods, skiing, canoeing, there so many other activities you can participate in instead of sitting or lying on the couch. You do not have to do it all in the gym, there is the great outdoors for you to enjoy and explore. People who are physically active are full of life and have a very positive outlook and seem to greatly enjoy their outdoor activities. They can’t wait to get out and do it again and again. They look and feel younger than their age and seem to enjoy life more that their sedentary peers. Make the time for yourself to become more physically active and you will see that your work will become productive, your stamina will improve and your attitude and mood will become positive and outgoing.

A STRATEGY FOR PROPER SCREENING Remember that early detection does save lives; the earlier one is diagnosed the better the chance of survival. However, detecting cancer means that one already has cancer and worse if you think that one had cancer for many years but it was undetectable by current technology. By using medical infrared thermography one can determine their own risk in developing breast cancer. In my own experience over the last 12 years of working with this technology and imaging over 15,0000 women I can say with confidence that an abnormal thermographic finding is the greatest predictor for developing breast cancer. It is important to establish a baseline, which will be a point of reference for future screenings. After your initial screening you will be provided with a report of findings, which will be explained, to you along with recommendations and follow up procedures. All subsequent imaging will be analyzed, and compared to your baseline, which will help determine if you are getting better, worse or stable. It will give you a heads up if you’re not moving in the right direction. When thermography is used along with clinical examination and mammography, 95% of early stage cancers may be detected. By implementing these three recommendations we can drastically decrease cancer statistics in our lifetime. Being proactive in our health and taking control and responsibility for our well-being can go a long way. This simple plan does not require millions of dollars and is accessible to everyone who wants to change and reduce their risk for breast cancer. No, this not a cure for cancer but it will definitely save many lives and help prevent this disease from occurring in the first place. Perhaps, a more pragmatic approach to cancer and cancer prevention is long overdue, rethink pink – think prevention. Alexander Mostovoy is a writer, researcher, and public speaker, and is recognized as a leading authority on the application of clinical thermography. Since 1999, he has pioneered the use of breast thermography in his clinic in Toronto, Canada with a special interest in breast thermography and women’s health. He can be reached by email doc@drmostovoy.com or phone 416.636.2916

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Immune System Support

By Elvis Ali, BSc, FIACA, D.Hom, ND Our immune system is made up of special cells, proteins, tissues, and organs that protect the body from foreign substances. This is initiated through the immune response that includes the thymus, spleen, lymph nodes, lymphoid tissue and lymphocytes including the B cells and T cells, and antibodies. Antibodies seek out and destroy organisms (antigens - germs and microorganisms) that invade the body. When the immune system is unable to function properly it will eventually lead to illness and infection, such as the common cold. This is more likely to occur in late fall. The common cold which is an infection of the nose and throat can be caused by a number of different viruses, including rhinovirus, coronavirus, influenza virus, adenovirus, and paramyxovirus, with rhinoviruses being responsible for over half of all common colds. If someone is immune deficient, whereby the immune system's ability to fight infectious disease is compromised or entirely absent, the use of antibiotics is usually recommended. However, long term use of antibiotics destroys the beneficial intestinal bacteria which leads to bacterial overgrowth, lowered digestion and absorption of nutrients and ultimately even lower natural immune function. In fact, Dr. Martin Blaser, chair of the

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14 Healthy Directions October/November 2011

What makes you feel better?

department of medicine at New York University, mentioned that; â&#x20AC;&#x153;antibiotics may be permanently killing off beneficial bacteria in addition to dangerous bacteria.â&#x20AC;? Besides pharmaceutical drugs and vaccines, there are herbs and vitamins which can also be considered to modulate and protect your immune system. In addition, one can choose a healthy more nutritious diet, increase exercising, and try to decrease and cope better with daily stresses. The following are suggestions to begin to help prevent illness, as well as modulate the immune system.

ZINC REDUCES COLD DURATION Zinc helps to maintain immune function. Studies show that zinc helps to reduce the duration and severity of symptoms of the common cold; however, it must be taken within 24 hours of the onset of symptoms. In the format of zinc lozenges, it has been shown to be associated with reduced duration and severity of cold symptoms.

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ECHINACEA FOR COLD SYMPTOMS

Echinacea angustofolia has been traditionally used in herbal medicine to help relieve the symptoms of upper respiratory tract infections. Echinacea purpurea also offers supportive therapy for upper respiratory tract infections (e.g. common colds).

HEALTHY IMMUNITY

GARLIC FOR UPPER RESPIRATORY TRACT Garlic has been traditionally used in herbal medicine to help relieve the symptoms associated with upper respiratory tract infections and catarrhal conditions.

PROBIOTICS ON DEFENCE Lack of adequate “friendly bacteria” can result from too much antibiotic treatment, constipation and a diet that is low in calcium, fiber, lactose and other complex carbohydrates, but high in meats, coffee, tea and alcohol. Just like your body needs fiber to function optimally, it needs good bacteria. These friendly bacteria are responsible for defending your body against disease and infection and prevent overtaxing your body’s immune system.

MULTIVITAMINS WITH B COMPLEX VITAMINS Multivitamins which contains B complex vitamins are recommended to maintain optimal health to help cope with stress. The B vitamins play a key role in metabolizing fats, carbohydrates and protein which provides energy.

CHAMOMILE, PASSION FLOWER AND LEMON BALM FOR SLEEP AID AND STRESS In addition, certain herbal remedies can also be considered, such as chamomile, passion flower and lemon balm. Chamomile has been traditionally used in herbal medicine as a calmative and/or sleep aid. Passion flower and lemon balm have been traditionally used in herbal medicine as sleep aids (in cases of restlessness or insomnia due to mental stress). Elvis Ali, ND graduated with a B.Sc. (Biology) in 1979 and received his ND degree from the Canadian College of Naturopathic Medicine in 1987. Ali specializes in Chinese medicine, sports medicine and nutrition. He is a staff member at CCNM, a professor at CCHH and a Director of the Ontario Board of Acupuncture and Chinese Medicine. He is currently involved in seminars, quality control, research and development of nutritional products at Swiss Natural.

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HEALING HERBS

Autumn and Winter

Herbs for the Home

By Jennifer Hendry-Lynn ND As the cold months quickly approach, it is a great time to start to prepare for those pesky ailments associated with winter. From colds and fluâ&#x20AC;&#x2122;s to aches and pains; no one is immune to some seasonal health related complaints. However, there are many natural remedies available to combat these and other health concerns. Here are the top ten herbs to help you and your family survive the winter feeling healthy and great!

1) ALOE

in treating colds, sinus infections, and hay fever. Moreover, like its name implies, it is very effective in treating eye conditions.

5) GARLIC decrease the severity and length of the infection. One thing to note about astragalus, is that it is a warming herb and should not be used with a fever.

3) ECHINACEA

Aloe vera is a common houseplant that has many medicinal uses. The plant consists of spike shaped leaves in a rosette pattern. When the spears are broken open, a gel is found inside the leaves. When the gel is squeezed out of the leaf, it has many medicinal uses to help treat a variety of household injuries and ailments including: burns and sunburns; scrapes and wounds; stretch marks and warts.

There are two popular species of Echinacea: Echinacea augustifolia and Echinacea purpurea. Both are known for their immune system strengthening effects, even in healthy individuals. It is effective at combating both bacterial and viral infections, especially upper respiratory tract infections. It is interesting to note that although it is often used prophylactically, echinacea is better used at the fist sign of infection.

2) ASTRAGALUS

4) EYEBRIGHT

Astragalus membranaceus is a Traditional Chinese herb used since ancient times to treat viral infections. When taken preventatively, it has been shown to prevent the common cold. But, if you do succumb to the common cold this year, it can also help 16 Healthy Directions October/November 2011

Euphrasia officinalis is not a commonly known herb, however, it is very useful in the winter months. It is very effective at strengthening the mucous membranes, due to its anti-inflammatory and astringent actions. Internally, it is useful

Allium sativum is a great medicinal herb in its raw form. It is effective at killing bacteria, viruses, and parasites found in the digestive tract. Studies have shown it to have comparable effects to antibiotics. In addition, studies have shown it to be effective at inhibiting antibiotic resistant bacteria. It has also been shown to kill fungal infections. Additional indications include cancer, diabetes, and cardiovascular system health.

6) GOLDENSEAL

Hydrastis canadensis is native to North America, and is one of the most valuable herbs around. Like eyebright, many of its uses can be attributed to its effects on the bodyâ&#x20AC;&#x2122;s mucous membranes. In the gut, it has been used to soothe ulcers to colitis, and can also be used to stimulate appetite. In the respiratory tract, it is effective when the nose and/or throat are inflamed. It is especially effective in treating sinus disorders.

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7) GINGER

Zingiber officinale is a common culinary ingredient, but is also well known for its medicinal properties. The best-known medicinal use for ginger is motion sickness. However, it also helps to soothe the stomach and increase appetite. During a fever, it has been shown to help by increasing perspiration. Gargling ginger can help ease a sore throat. Moreover, studies have also found it to have an anti-inflammatory action, and can be especially helpful in treating arthritis.

8) LICORICE

Glycyrrhiza glabra is not found in ‘licorice candy’ but is a widely used herb. It is very useful in managing stress. It is also very helpful in treating coughs, asthma and bronchitis. Another well-known use is on the gastrointestinal tract, where it helps to reduce pain and heal ulcers. Finally, it has been shown to inactivate the herpes simplex virus. This herb is used to raise low blood pressure, so those with high blood pressure should find another herb to help treat their health concerns.

9) PEPPERMINT

Mentha piperita is a well-known herb with many uses. Medicinally, it helps to ease pain and reduce gas formed in the digestive system. Furthermore, it helps to relieve nausea associated with pregnancy and motion sickness. Traditionally, it has also been used to help treat colds, influenza and fevers. When used topically, it can help treat tension headaches, and heal itchy and inflamed skin. Peppermint grows well indoors and outdoors, and can be used in cooking and teas.

10) ST. JOHN’S WORT

Hypericum perforatum is often known for its effective antidepressant action, and can help some people suffering with Seasonal Affective Disorder (SAD). However, the wonders of this herb do not stop there. It is effective in killing both bacteria and viruses. In addition, it has antiinflammatory actions, and it can help reduce healing time for wounds and burns. Before you take this herb internally, make sure to check for any drug interactions. Jennifer Hendry-Lynn, BSc. (Hons), ND, practices as a Naturopathic Doctor at ReAlign Health in Cambridge, ON. In her daily practice she treats a variety of health concerns, including: women’s health, allergies, digestive disorders, and pediatrics. Visit: www.realignhealth.com or call 519-650-1630.

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11-09-14

9:23 AM

Small Fish, Big Ocean By Steven Benoit Omega-3 supplements have quickly become the fastest growing category in the supplement world. Natural health food stores, mass market chains and pharmacies have now flooded their shelves with an array of fish oil bottles. This poses some interesting questions. Where is all of this fish oil coming from? What types of fish are caught and how much of an impact is it having on the environment? Most consumers are under the impression that each company has its own sustainable fishery somewhere in a pristine ocean or lake, overflowing with fresh fish. What very few realize is that a majority of fish oil manufacturers source their crude oils from the same, relatively few major fisheries located around Alaska, Norway, Chile and Peru. According to the Marine Bio Conservation Society, roughly 200 billion pounds of fish are caught each year. While only three to five percent of fish caught today are being used for fish oil production, we should not take for granted our supply. Today, there are numerous organizations established to call attention to the state of our oceans. They play a vital role in assessing fisheries across the world and ensuring consumers sustainable practices are being used for fish oil production. Local government agencies also play an important role in protecting fisheries along their coast, as they typically make up a majority of their economy. Both Chilean and Peruvian governments have established agencies to tightly monitor fishing, employing boat-tracking systems as a step to prevent overfishing. They also work closely with international government and nonprofit organizations to monitor fish stocks and develop methods to increase sustainability.

SUSTAINABLE AND HEALTHY FISH OIL CHOICES

CMY

Now that is cool...

Feeling more comfortable about purchasing a sustainable fish oil product, consumers are now faced with a different option, which type of fish to choose as the source of their omega3s. Salmon, cod, anchovies, sardines – is there a preferred species for supplementation? Cod is an excellent source of fat-soluble vitamins A and D. Fermented cod liver oil has long been promoted by a number of organizations as a means to obtain fat-soluble nutrients. Cod fisheries in Norway are heavily monitored by local government agencies to ensure sustainability and longevity of this prime economic resource. Salmon has also long been touted as a great source of dietary omega-3 fatty acids by nutritionists and healthcare providers. It would only make sense to catch these fish and press them for fish oil production, right? Let’s take a closer look at the facts. Salmon are a larger species with a longer lifespan and relatively lower reproductive cycles. Therefore, they have more time to accumulate heavy metals, pesticides and other contaminants found in oceans as a result of heavy industrial pollution. While purification of omega-3 oils can be obtained using molecular distillation or supercritical technology, smaller, deep-sea fish – such as anchovies and sardines – have shown to be the ideal source. Smallbodied, deep sea fish have higher reproductive cycles and relatively short lifespans. These species also have less flesh and more bones than salmon, so they can lend themselves to fish oil production more efficiently and sustainably. Strong cold-water currents push up from Antarctica along the coast of South America. These waters are widely considered to be some of the cleanest on Earth’s ocean map, as there is no industry in Antarctica to directly pollute waters around the continent. The fresh, cold current carries small, deep-sea fish to the waters off the coasts of Chile and Peru. While there are a variety of fish species available for fish oil production, smaller, deep-sea fish caught along the Western Coast of South America are the ideal source – both for you and the environment. Our fish oil comes from the western coast of South America, where icy unpolluted waters flowing up from Antarctica create an ideal environment for anchovies, sardines, herring and other small-bodied fish species. MINAMI NUTRITION – COOLEST FISH OIL ON THE PLANET www.minami-nutrition.com Distributed by Trophic Canada. www.trophic.net 1-800-663-4136

18 Healthy Directions October/November 2011

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SUPERFRUITS

The Health Benefits of

Maqui Berry By Mark Schneider Although still unfamiliar to many, the South American antioxidant superfood Maqui berry Aristotelia chilensis is finally starting to receive the global attention it so richly deserves. Maqui (pronounced "mah-kee") is an evergreen shrub native to the Valdivian temperate rainforests of Chile and adjacent regions of southern Argentina. The Maqui plant has toothed leaves and greenish-white flowers that yield the edible fruit maqui berry. These small purple-black berries are approximately 4-6 mm in diameter and a favoured food for birds. Maqui berry is also known as the Chilean wineberry, as it is used to colour wine in Chile. It is also used to make jams and dark black or blue dyes.

MAQUI FOR DIGESTION, ENERGY AND STAMINA Maqui is traditionally used for improving digestion and increasing energy and stamina. It supports the elimination of wastes and toxins from the body, and has appetite-suppressant properties, making it useful as a weight management superfood. It has also been used traditionally to treat dermatological conditions.

A VERY POTENT ANTIOXIDANT Maqui berries are extremely rich in antioxidant properties. Antioxidants are molecules that neutralize free radicals (damaging compounds produced by metabolism and exposure to toxins and radiation). The process of free radical generation can reduce the ability of cells to produce energy, change their genetic material, and even cause them to burst when there is significant damage to cell membranes. Free radical damage causes most of the changes we associate with aging, and it can lead to inflammation, cardiovascular and nervous system damage, weakened immune function, and even cancerous changes in cells. Antioxidants are able to stabilize free radicals. They come in many forms, a common form being phytonutrients (chemicals produced by plants that are food sources). The amount of antioxidant activity in a food or supplement can be determined by a test known as ORAC (Oxygen Radical Absorbance Capacity). The higher the

ORAC score, the more potent the antioxidant activity. Incredibly, reputed food scientists rate maqui’s ORAC to be the highest among all berries. The particular antioxidant compounds that are found in abundance in the maqui berry are mainly flavonoid compounds known as anthocyanins and polyphenols. Anthocyanins have some of the strongest physiological effects of any plant chemicals, and have been found to have the strongest antioxidant activity of any flavonoids in one study. They are responsible for the bright and often deep colouration of the plants in which they occur and act as natural sunscreens, giving protection from the sun’s radiation. They also protect the plants containing them from biological threats, such as fungi, and parasites. When ingested by humans, anthocyanins provide anti-aging effects, promote cardiovascular health, reduce the likelihood of cancerous degeneration in cells, reduce allergic responses, and support healthy sugar-insulin metabolism. The polyphenols in maqui berry can also help reduce unhealthy inflammation, promote cardiovascular health, offer additional protection against cancerous changes, and provide even more antiaging impact. Polyphenol compounds from maqui berry might also affect carbohydrate metabolism. In vitro, these compounds exhibit non-competitive inhibition of the enzyme alpha-glucosidase, which is involved in the breakdown of carbohydrates to monosaccharides (single sugars). This observed ability of maqui to inhibit alphaglucosidase (as demonstrated in preliminary research) suggests it may lower blood glucose levels, making it useful for diabetics. For those of you who have come to associate the term “healthy” with “bad tasting”, there is even more good news: maqui has a deliciously unique and exotic flavour that is both subtly tart and sweet at once. Look for organic freeze dried maqui powder for optimal purity and antioxidant protection. Freeze drying results in a product ten times more concentrated than regular drying, and protects the compounds within the berry from any heat damage. Courtesy of Advantage Health Matters. www.advantagehealthmatters.com

Healthy Directions October/November 2011 19

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PET PERKS

Beefing Up Your Pet’s Nourishment By Franco Cavaleri, BSc, Nutritional Biochemist Adding health-promoting nutrients to our pets’ food daily in forms that we know to be vigorous with biological activity serves as powerful health insurance. Food alone amid today’s environmental load of chemicals and foreign substances is just not enough. The higher level of oxidative chemicals that we are exposed to today warrants a higher degree of antioxidant protection that our pets and even our own biological make up is not genetically designed to produce naturally. Just like your own body can, your pet’s cells produce protective antioxidants and immune system defence that is quite formidable. However, the chemicals that we have saturated into our environment as a consequence of industry and advanced technology are turning against us to impose strain on the body in the form of oxidation. Oxidation is a normal fact of life that our cells are designed to offset, but our bodies simply do not produce the level of antioxidant and other defence activity needed to meet new-age pollution. As a result we need to proactively increase antioxidant levels in the body through dietary sources to help the body meet the unnaturally elevated oxidation we have created. However, processing of food typically compounds the problem. Food processing to meet our new age fast-pace damages the nutritional value to not only lower the food’s inherent antioxidant strength but the damaged nutrition also contributes to more oxidation. Most of us are well aware of the effect that food processing has on our human food supply. Although the chemistry of what goes on with nourishment during this alteration is not well understood by most layman consumers, we do have a general understanding that this change reduces nutrient quality and food value. This processing has the same influence on our pet’s food. In fact, bagged pet food undergoes processing rigour that is often far greater than that of our own food, rendering the nutrient bioavailability low and a high likelihood that it also contributes to oxidation in the body.

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health products for dogs A colourful list of ingredients may be displayed on the label but your pet’s ability to absorb and use the nutrition to maintain mind and body may not be what it is expected. Yet we have accepted dry, bagged food as a staple for our pets. To put it all in perspective, we’d have to consider if we would feed our children dried breakfast cereal from a box, for three to four meals each day, every single day of their life. Not likely is it? Even though we may eat these dried fortified breakfast cereals frequently, we do get a variety of nutrients from alternative fresh whole foods either often or sporadically. This complementary nutrition offers a wider array of live nutrients including antioxidants to help offset the limitations of the dried processed foods we may consume.

BETTER PET HEALTH WITH SUPPLEMENTATION In the case of our pets, however, that bagged food is usually the only food they get or at best, the major source of nourishment. Adding a supplement that we know supplies biologically active antioxidants like grape seed extract; vitamins like D, C and E; and minerals like zinc, magnesium, chromium and calcium to each meal each day not only compensates for the processed food’s shortfall, it also beefs up internal antioxidant stores to higher levels than the body can naturally manufacture. This heightened status can empower those genetically built in health preservation programs to do their job according to design. And the health maintenance tools can be supplied at concentrations that meet this unnaturally elevated environmental assault by pesticides, food preservatives, air pollution, flea medications, garden fertilizers, household cleaners and more.

AGING PETS NEED MORE ANTIOXIDANTS As our pets age, another element is added to the oxidative fire. Their internal production of these protective antioxidants declines to compound the problem. Prevention through antioxidant supplementation supports health today and goes a long way to preserve quality of life for your pet in their senior years. Supplement your pets food with a vitamin, mineral, antioxidant supplement designed specifically for their gastrointestinal tract and metabolism. Avoid tablets and chewable forms that contain binders. Powders and liquids will provide the best method by which to beef up your pet’s nourishment to meet life head on.  This science and the dietary choices which fit the recommendations are thoroughly discussed in the book, “Potential Within Your Dogs Health”. Franco Cavaleri is a graduate of UBC, who majored in Nutritional Science and Biochemistry. His post graduate efforts in scientific research and development have led to the accumulation of several awards in the Canadian Health Industry including nine formulation awards and bestseller status for his recent book-derived from his thesis, “Potential Within, A Guide to Nutritional Empowerment”. Franco has experienced success as an athlete to have won several bodybuilding titles including the PRO qualifier, IFBB North American Bodybuilding Championships. Today Franco is the CEO, president, and research director of Biologic Publishing Inc. and Biologic Nutrigenomics Health Research Corp.; is an adviser to industry companies involved in human and animal nutrition; and regularly presents his findings in lectures to University level pharmacy, practicing medical and layman audiences. More on these nutrigenomic, immunity and clinical research subject matters and the author/researcher at www.biologicnr.com

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Healthy Directions October/November 2011 21

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A Dietary Approach to

Crohn’s Disease By Michelle Honda, PhD Debilitating and distressing intestinal complications have plagued man for centuries. The labelling of these conditions may have changed over the years along with the methods of diagnosis, care and treatment, except for one commonality did remain strong. The diet was a significant influence not only in treating and curing the condition but also in determining its origin. Disorders such as Crohn’s disease, colitis, irritable bowel, diverticulitis, constipation, and chronic diarrhea are directly affected by the substances taken into the body. A wide range of chronic health problems have been linked to bowel disorders including an increase frequency of colonic cancer. More than half the people visiting their doctor are there because of gastrointestinal complaints. Crohn’s disease has increased in incidence since its recognition in 1932 in both Western and third world populations, occurring about equal among genders, race and age throughout the world. Symptoms are often intermittent and unpredictable with no singular cure or treatment. However, evidence is mounting from testimonials and test results showing vast improvement in a patient’s condition. How, when and what we eat, triggers a reaction which is

22 Healthy Directions October/November 2011

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unique to each individual. As is the level of severity, depending on various other factors such as inherent weaknesses, allergies, sensitivities, emotional and physical stress levels, state of health and attitude. Research is showing amazing advances with elimination diets and proper nutrition. Patients of increasing numbers are recognizing the need to be free of drug dependency. Fortunately, there are some nutritionally oriented physicians and a host of alternative health practitioners providing much needed assistance and education.

WHAT IS CROHN’S DISEASE? Crohn’s disease and ulcerative colitis are similar in symptoms but have a major difference. Crohn’s disease or regional enteritis, may affect any segment of the digestive tract from the esophagus to the anus. Ulcerative colitis is limited to the colon and rectum.

ORIGIN: INHERENT, EMOTIONAL OR FOOD INTOLERANCE? All Crohn’s suffers were not necessarily born with an inherent weakness. A few of my patients have had Crohn’s develop purely from emotional stress. By far the more typical culprit is the resulting problems of food intolerances. The following is a sequence of events within a gut diagnosed with Crohn’s: food intolerances and the inability to digest sugars from carbohydrates, incapacity to digest sugars and absorption of disaccharides resulting in malabsorption, bacterial overgrowth producing by-products that injure intestinal walls, excessive mucus production from irritating microbial overgrowth impairs digestion, and imbalance of gut micro flora. One of the aims of an individual dietary program is to determine the offending substances which would then deny the microbial the nourishment it needs to proliferate within the intestines. By using primarily pre-digested carbohydrates, a person with intestinal problems can have maximum nourishment without contributing to the intestinal microbe population. Malnourishment is common among people suffering from inflammatory bowel disease. Supplementation is necessary to combat nutrient loss through diarrhea, pain and nausea. Countless testimonials and research findings collaborates the influence of diet in relation to intestinal disorders. Other aspects of emotional stressors need to be addressed as well. The diet connection is an invaluable tool in treating all intestinal disorders.

A HISTORY OF FOOD INTOLERANCES Dr. Herter, a physician and professor from Columbia University, noted that in every case where children were withering away with diarrhea and impairment; proteins were favourably endured, fats were managed fairly well but carbohydrates, sugars and starches were adversely tolerated. He noted that ingestion of some carbohydrates almost inevitably produced a relapse or a return of diarrhea after a period of improvement (Herter, C, (1910), Transactions of the Association of American Physicians 25:528.). About that time, Dr. Samuel Gee, another world renowned children’s specialist, clearly saw several important facts that continue to be missed by modern researchers. Dr. Gee said that if the patient with intestinal disease could be cured at all, it would have to be by means of diet. He added that milk was the least suitable food during intestinal problems and that highly starchy food (rice, corn, potatoes, grains) were unfit. Dr. Gee stated, “We must never forget that what the patient takes beyond his power to digest does harm.” (1994 Elaine Gottschall, Breaking the Vicious cycle, 2:6). Dietary influences play a paramount role in intestinal disorders. More awareness and education is needed among physicians and the general public. We cannot mask this disease; we must do our due diligence and acclimate around our intolerances. For many, to achieve and sustain normalcy is attainable through the proper management of diet and lifestyle. Our digestive system is as individual as we are and needs to be treated as such. Current research of Crohn’s and similar ailments offers new hope for all people seeking relief. 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

Distributed by Monnol www.monnol.com Tel.: 1 800 463-0420

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WARMING FALL CURRIES MOROCCAN VEGETABLE CURRY

FOOD PASSIONS

A rainbow of colors provides a variety of nutrients in this flavorful vegan dish. Chop all the vegetables (except the eggplant) the night before you make this dish to make prep time easier. Refrigerate.

INGREDIENTS 2 tbsp canola oil 1 1⁄2 cups chopped onions 4 cloves garlic, minced 2 tbsp curry powder 2 tsp ground cinnamon 1 tsp ground turmeric 1 tsp cayenne pepper 1⁄2 cup vegetable broth or water (approx.) 1 eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes 2 cups cubed peeled sweet potatoes 2 cups chopped carrots 11⁄2 cups chopped yellow bell peppers 11⁄2 cups chopped red bell peppers 1 can (19 oz/ 540 mL) chickpeas, drained and rinsed 2 cups diced zucchini 1⁄4 cup raisins 1 cup unsweetened orange juice 1 package (10 oz/300 g) frozen chopped spinach, thawed and drained 2 cups couscous 2 cups boiling water 1⁄4 cup sliced almonds Grated zest and juice of 1⁄2 lemon

DIRECTIONS

Keep warm with spicy & exotic curries

In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant. Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth. Stir in chickpeas, zucchini, raisins and orange juice; bring to a boil. Reduce heat to low, cover and simmer for about 20 minutes or until sweet potatoes are fork-tender. Stir in spinach, cover and simmer for 5 minutes or until heated through. Meanwhile, place couscous in a large, shallow bowl. Stir in boiling water. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with a fork. Spoon vegetable mixture over couscous and garnish with almonds, lemon zest and lemon juice. Jennifer Miller, Dietitian, Saskatchewan Excerpted from Dietitians of Canada, Cook! by Mary Sue Waisman & Dietitians of Canada © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

24 Healthy Directions October/November 2011

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RED CURRY CHICKEN WITH SNAP PEAS AND CASHEWS

INGREDIENTS

Makes 4 servings

1 tbsp vegetable oil 1 red or yellow bell pepper, halved crosswise and thinly sliced 1 cup sugar snap peas or frozen green peas 2 wild lime leaves (substitute: 1⁄2 tsp finely grated lime zest and add with the lime juice) 1⁄4 cup salted roasted cashews, ground or finely chopped 1 tbsp packed brown or palm sugar 1 can (14 oz/400 mL) coconut milk 1⁄4 cup water 1 tbsp Thai red curry paste 1 lb boneless skinless chicken breast or thighs, cut into thin strips 2 tbsp freshly squeezed lime juice Roasted cashews Chopped fresh mint and/or Thai basil, Lime wedges, salt

DIRECTIONS In a large skillet, heat oil over medium heat. Add red pepper, peas and lime leaves; cook, stirring, until pepper is starting to soften, about 1 minute. Add ground cashews, brown sugar, coconut milk, water and curry paste; bring to a boil, stirring until blended. Reduce heat and boil gently, stirring often, until slightly thickened, about 2 minutes. Stir in chicken and return to a simmer, stirring. Reduce heat and simmer gently, stirring often, until chicken is no longer pink inside and peas are tender-crisp, about 5 minutes. Discard lime leaves, if desired. Stir in lime juice and season to taste with salt. Serve sprinkled with cashews, mint and/or basil and garnished with lime wedges to squeeze over top. Excerpted from Complete Curry Cookbook by Byron Ayanoglu and Jennifer MacKenzie © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

THAI GREEN CURRY SHRIMP & VEGETABLES INGREDIENTS 1 tbsp vegetable oil 1 onion, thinly sliced lengthwise 1 red bell pepper, chopped 1 zucchini, halved lengthwise & sliced 1 tsp packed brown or palm sugar 1 can (14 oz/400 mL) coconut milk 1⁄4 cup water 4 tsp Thai green curry paste 1 tbsp fish sauce (nam pla) 1 lb medium or large shrimp, peeled and deveined 1 tbsp freshly squeezed lime juice Salt, optional 1⁄4 cup chopped fresh Thai or sweet basil

DIRECTIONS In a large skillet or wok, heat oil over medium-high heat. Add onion, red pepper and zucchini; cook, stirring, until onion starts to soften, about 2 minutes. Stir in brown sugar, coconut milk, water, curry paste and fish sauce. Bring to a boil, stirring until blended. Reduce heat and simmer, stirring often, until zucchini is slightly tender, about 3 minutes. Stir in shrimp and simmer gently, stirring often, just until shrimp are pink and opaque, 2 to 3 minutes. Stir in lime juice and season to taste with salt, if using. Serve sprinkled with basil.

Excerpted from Complete Curry Cookbook by Byron Ayanoglu and Jennifer MacKenzie © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved Healthy Directions October/November 2011 25

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GLUTEN-FREE BAKING

Florentine Pizza

FOOD PASSIONS

26 Healthy Directions October/November 2011

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FLORENTINE PIZZA

PIZZA CRUST

Makes 1-2 servings

Use this thin crust to make Florentine Pizza or add your favourite toppings. If you don’t have an 8-inch (20 cm) round pizza pan, use a 12-inch (30 cm) pan. After transferring dough to the pan, top it with waxed paper and roll out to an 81⁄2-inch (21 cm) circle. Form a 1⁄4-inch (0.5 cm) ridge all the way around the edge.

This vegetarian pizza has generous amounts of spinach, feta cheese and kalamata olives.

TIPS Drain the spinach well in a colander before drying completely with paper towels. Reheat leftover pizza under the broiler to enjoy crisp pizza.

Preheat oven to 400°F (200°C)

INGREDIENTS 2 cups fresh baby spinach, washed and trimmed 1 partially baked Pizza Crust 2 cloves garlic, minced 1⁄2 cup freshly grated Parmesan cheese 1 tbsp extra virgin olive oil 2 tsp dried oregano 1 cup crumbled feta cheese 1⁄2 cup kalamata olives, sliced

DIRECTIONS In a microwave-safe bowl, microwave spinach, uncovered, on High for 2 to 3 minutes or until wilted, stirring halfway through. Drain, place between layers of paper towels and pat dry. Spread over crust in a single layer to within 1⁄4 inch (0.5 cm) of the edges. In a small bowl, combine garlic, Parmesan cheese, oil and oregano. Spread over spinach; sprinkle with feta cheese and olives. Bake in preheated oven for 20 to 25 minutes or until spinach is crisp and crust is golden. Serve hot. Excerpted from “The Gluten-Free Baking Book” by Donna Washburn and Heather Butt © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Preheat oven to 400°F (200°C)

INGREDIENTS 1⁄4 cup sorghum flour 1⁄4 cup quinoa flour 1 tbsp tapioca starch 1 tsp granulated sugar 2 tsp xanthan gum 1 tbsp bread machine or instant yeast 1⁄4 tsp salt 1⁄3 cup water 1 tbsp extra virgin olive oil 1 tsp cider vinegar

DIRECTIONS In a bowl or plastic bag, combine sorghum flour, quinoa flour, tapioca starch, sugar, xanthan gum, yeast and salt. Mix well and set aside. In a separate bowl, using a heavy-duty electric mixer with paddle attachment, combine water, oil and vinegar until well blended. With the mixer on its lowest speed, slowly add the dry ingredients until combined. Stop the machine and scrape the bottom and sides of the bowl with a rubber spatula. With the mixer on medium speed, beat for 1 minute or until smooth. Gently transfer dough to prepared pan. Using a moist rubber spatula, carefully spread to the edges. Bake in preheated oven for 10 minutes or until bottom is golden and crust is partially baked. Use right away to make pizza with your favorite toppings, or wrap airtight and store in the freezer for up to 1 month. Thaw in the refrigerator overnight before using. Excerpted from “The Gluten-Free Baking Book” by Donna Washburn and Heather Butt © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

CHFA East Booth #201

Healthy Directions October/November 2011 27

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NATUROPATHY

Testing and Treatment for

Gluten Intolerance Could you be gluten intolerant?

By Vivienne Guy, ND

Many people suffer with digestive complaints. More and more people have a hard time eating certain foods. Commonly they are intolerant to gluten containing foods. A gluten intolerance is an intestinal reaction to gluten which is mostly found in grains such as barley, rye, spelt and especially wheat products. While some people have Celiac disease, a greater number have gluten intolerance. Gluten consists of many different chains of proteins and not all of them cause celiac, they can however cause intestinal irritation to damage the cells and prevent them from properly breaking down foods, causing inflammation and an immune reaction. This is non-celiac gluten intolerance (NCGI). Approximately 15% of the world’s population is gluten intolerant. The most common symptoms of NCGI are gastrointestinal problem such as diarrhea, flatulence, gas and bloating. It can also manifest as a variety of things, such as, anemia, depression, fatigue, migraine, arthritis, diabetes, or infertility. In the recent past it was difficult to diagnose NCGI, but today through simple tests gluten intolerance can be diagnosed and treated so all of these symptoms disappear.

TESTING FOR GLUTEN INTOLERANCE To confirm if you are NCGI, eliminate all gluten containing foods for at least three weeks. If your symptoms disappear when completely gluten free, then reappear upon reintroduction, you know that you are NCGI. The gold standard test for screening for celiac disease has been a blood test measuring IgA (a protein released from the cells of the small intestine in response to an allergen). However, chronic stress, chronic exposure to an antigenic food or an inherited IgA deficiency can lead a false negative. This doesn't mean that the body isn’t reacting to gluten; it means that the immune system is unable to mount a strong enough response to be measured. NCGI could be present still. IgG is another protein made by the immune system that can be measured in response to foods. This delayed hypersensitivity often isn’t seen until 1-2 days after eating. This is a major reason why 28 Healthy Directions October/November 2011

15% of people are!

many people don’t make the link to what they have eaten to the symptoms they are experiencing days later. While there is some controversy around the IgG testing for gluten intolerance, the fact is that for some patients who show an IgG response, a change in diet can have remarkable effects. In my clinical practice I have seen hundreds of people completely heal from removing the foods that show as highly intolerant for at least three months; so, it is an indispensable test. When some individuals show multiple food sensitivities, it is often the case that a gluten intolerance prevents the cells of the intestines from properly breaking down foods. These larger food particles then cross the intestine lining into the blood stream resulting in multiple IgG reactions. Often when gluten is removed from the diet, test a few months later show there is no reaction IgG to many of the previously reactive foods while the IgG reaction to gluten remains.

TREATING GLUTEN INTOLERANCE Under the principals of naturopathic medicine, treatment for gluten intolerance is similar to one for migraines, auto-immune disease, colitis or arthritis and consists of providing the right conditions for the body to balance and strengthen itself. The most important factor is to remove the allergen. The next is to repair the intestine to allow for proper digestion and management of nutrients. This is done by adding key vitamins and minerals, adjusting pH levels, and adjusting the levels of beneficial bacteria in the intestines.

GOING GLUTEN FREE Don’t panic if you learn that you have a gluten intolerance! Many stores now stock gluten free foods, and it does not have to be expensive. You don’t need to always purchase a gluten free version of a food. Don’t bother with the $10 bag of gluten free pretzels, it’s easy to pick up an affordable snack, such as nuts or fruit or to make

HDOctNov2011_HealthyDirectionsTemplate 11-09-19 9:44 PM Page 29

CLASSIC BANANA BREAD GLUTEN-FREE! (14 by 8 cm) mini loaf pan, lightly greased

INGREDIENTS

3⁄4 cup mashed bananas 2 tbsp milk 1⁄2 tsp cider vinegar 1⁄2 cup sorghum flour 1⁄3 cup low-fat soy flour 2 tbsp tapioca starch 1⁄4 cup packed brown sugar 11⁄2 tsp GF baking powder 1⁄2 tsp baking soda 1 tsp xanthan gum 1⁄4 tsp salt 1 large egg yolk 2 tbsp vegetable oil Excerpted from “The Gluten-Free Baking Book” by Donna Washburn and Heather Butt © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

your own. The internet is a great place to look for resources and to connect with people blogging about their experiences and posting recipes. Health food and bulk food stores offer a fine array of GF flours and baking supplies. When eating out, many restaurants will provide a listing of all the allergens in their menu items. You can then choose a tasty meal that won’t harm your body As symptoms are often vague and numerous, it is important to safely determine if you have a gluten intolerance or if your symptoms may be related to another underlying cause. Please speak with your Naturopathic doctor. If it is a gluten intolerance a simple change in your diet and working on cellular repair will result in amazing improvements in your health and wellbeing. Vivienne Guy is a licensed Naturopathic Doctor. She is in practice in Ottawa and she has helped hundreds of people determine if food intolerances have been preventing them from feeling great. She is also gluten intolerant. Visit her at www.kilbornwellness.com

DIRECTIONS In a large bowl, combine bananas, milk and vinegar. Let stand for 5 minutes. In a bowl or plastic bag, combine sorghum flour, soy flour, tapioca starch, brown sugar, baking powder, baking soda, xanthan gum and salt. Mix well and set aside. Add egg yolk and oil to banana mixture and, using an electric mixer, beat until combined. Add dry ingredients and mix just until combined. Spoon batter into prepared pan. Let stand for 30 minutes. Meanwhile, preheat oven to 350°F (180°C). Bake for 20 minutes. Check to see if loaf is getting too dark and tent with foil if necessary. Bake for 15 to 20 minutes or until internal temperature of loaf registers 200°F (100°C) on an instant-read thermometer. Let cool in pan on a rack for 5 minutes.

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CHFA East Booth #736

By Carol Fazari, a Registered Holistic Nutritionist Healthy inflammation is an essential mechanism that heals wounds, fights cold and flu viruses, and fends off various other invaders that may attack our bodies. This cycle of attack and conquer is a healthy immune response that is necessary to keep your body in a healthy state. Once the body's army of attackers has done its job, they withdraw, and your body can begin to heal and start to feel better. This is inflammation at its best. The problem emerges when inflammation goes awry and become chronic. This happens when the attackers don't quit when they're no longer needed.

FOOD ALLERGIES & INFLAMMATION One of the key contributors to this chronic condition is the food that we eat. Consuming foods to which we are allergic or sensitive, causes a continuous attack by our in-house army on our organs, tissues, cells or joints. In fact, many experts believe that inflammation is the root of all major diseases â&#x20AC;&#x201C; cancer, diabetes, depression, heart disease, stroke and Alzheimer's. To quell the fires of inflammation, I recommend avoiding foods that could cause an allergic reaction or other negative response in your body. The top food allergens, according to Health Canada, include: peanuts, eggs, milk, tree nuts, wheat, gluten, soy, sesame seeds, seafood, sulphites and mustard. These foods will often cause inflammation and contribute to ill health. To restore overall good health, eat foods rich in vitamins, minerals, antioxidants and phytochemicals. Find these in whole foods and eat them in their natural state.

30 Healthy Directions October/November 2011

If you are a health-conscious person seeking foods that will reduce inflammation, I recommend eating berries and other fruit, vegetables, whole grains, legumes, nuts, seeds and lean sources of protein, such as chicken or turkey. Since gluten is listed as one of the top food allergens, many people are avoiding this dangerous protein which is found in many grains. Unfortunately, many gluten-free products available in stores contain high amounts of sugar, which also contributes to inflammation. Most of these products also do not contain significant amounts of fibre and nutrients. Fibre acts as a magnate in the blood stream by pulling cholesterol and toxins out of the body. This reduces inflammation and strengthens your immune system. When buying a gluten-free product, such as a bread mix or muffin mix, make sure that it contains less than 4 or 5 grams of sugar, and more than 2 grams of fibre. Some of the healthier gluten-free products are made with bean flours, which are high in fibre and protein, and help reduce inflammation. When purchasing food to reduce inflammation, be sure to read all labels. If your grandmother wouldn't recognize the ingredients as wholesome and natural foods, the product is likely to contribute to inflammation.ď&#x20AC;ł Carol Fazari, a Registered Holistic Nutritionist, is a recognized leader in the field of nutrition, and has worked for more than a decade in clinical practice. She can be reached at www.carolfazari.ca or (905) 727-5797. This article includes excerpts from Carol's latest book, â&#x20AC;&#x153;Freedom from the Fire,â&#x20AC;? which will be published this fall.

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HOMEOPATHY

School & Work

Cold & Flu Prevention By Raisa Weisspapir, HD, DHMS, MD (Europe) Cold season has started again and the flu is on its way too. Each year, millions of people get sick in Canada and worldwide. As you have probably heard, the most “popular” over-the-counter cough and cold medications for children have been recently pulled from the shelves. Centers for Disease Control and Prevention report more than 1,500 toddlers and babies required emergency room visits over a two-year period because of these drugs. The FDA has stated children under two should receive no cold medicine and an outside expert panel none should be given to children under six.

IS THERE A SAFER ALTERNATIVE? Yes, there are many natural ways to stay healthy in winter time. Homeopathic medicine is one of the safest and most effective medicines that helps your body to heal fast. Also, a combination of healthy eating habits, physical exercise, and spending sometime in the sunshine will improve your health overall.

HOMEOPATHIC MEDICINE AT HOME Did you know that the symptoms of the common cold are your body’s response to infection? A running nose, sneezing, coughing and even a high fever are your body’s natural reactions in fighting the illness. Homeopathic medicine is very effective and quick to aid the patient in an acute case and is beneficial for prevention.

In my practice I have been successfully using the Cold and Flu Prevention Program for children and adults starting every October. This program is carefully designed for every patient individually.

STOP SPREADING FLU AT SCHOOL AND WORK It is very important to wash your hands with soap and warm water in order to prevent spreading or catching a cold. But if you have caught a cold, I strongly believe, that staying at home in the acute stages, getting good rest and drinking lots of warm herbal teas and chicken soup, is very important for complete recovery and prevention of spreading your germs in your household and at your workplace.

GINGER TEA AND CHICKEN SOUP Ginger promotes perspiration and helps eliminate chills. Place two teaspoons of peeled and coarsely grated fresh ginger root in a teapot or bowl and pour over 1½ cups of boiling water. Cover and allow to stand for 5-10 minutes, allow to cool to warm and add a dash of honey and a couple of drops of lemon to taste. When a cold or flu begins making the rounds in my family I do what my mother and my grandmother used to do: I cook a batch of chicken soup. Chicken soup has anti-inflammatory properties and helps to clear up a stuffy nose. Enjoy and stay in good health! For more information visit: www.homeopathytoronto.com.

32 Healthy Directions October/November 2011

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There is a receptor site in almost every cell in the human body for HGH, so its regenerative and healing effects are very comprehensive. Growth Hormone first synthesized in 1985 under the Reagan Orphan drug act, to treat dwarfism, was quickly recognized to stop aging in its tracks and reverse it to a remarkable degree. Since then, only the lucky and the rich have had access to it at the cost of $10,000 US per year.

The next big breakthrough was to come in 1997 when a group of doctors and scientists, developed an all-natural source product which would cause your own natural HGH to be released again and do all the remarkable things it did for you in your 20’s. Now available to every adult for about the Modern medical science now regards aging as price of a coffee and donut a day. a disease that is treatable and preventable and that “aging”, the disease, is GHR is available now, just actually a compilation of various in time for the aging Baby diseases and pathologies, like a rise Boomers and everyone else in blood glucose and pressure to from age 30 to 90 who diabetes, skin wrinkling and so on. doesn’t want to age but All of these aging symptoms can be would rather stay young, stopped and rolled back by beautiful and healthy all of maintaining Growth Hormone levels the time. Like a picked flower cut from the source, we gradually wilt physically and mentally and become vulnerable to a host of degenerative diseases, that we simply weren’t susceptible to in our early adult years.

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GHR is a natural releaser, has no known side effects, unlike the synthetic version and has no known drug interactions. Progressive doctors admit that this is the direction medicine is going, to get the body to heal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift in medicine and, like any modern leapfrog advance, many others will be left in the dust holding their limited, or useless drugs and remedies. It is now thought that HGH is so comprehensive in its healing and regenerative powers that it is today, where the computer industry was twenty years ago, that it will displace so many prescription and non-prescription drugs and health remedies that it is staggering to think of. The president of BIE Health Products, stated in a recent interview,“I’ve been waiting for these products since the 70’s”. We knew they would come, if only we could stay healthy and live long enough to see them! If you want to stay on top of your game, physically and mentally as you age, this product is a boon, especially for the highly skilled professionals who have made large investments in their education, and experience. Also with the state of the health care system in Canada which appears to be going into serious decline, it’s more important than ever to take pro-active steps to safeguard your health. Continued use of GHR will make a radical difference in your health. HGH is particularly helpful to the elderly who, given a choice, would rather stay independent in their own home, strong, healthy and alert enough to manage their own affairs, exercise and stay involved in their communities. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers. HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery. For more information or to order call 1-877-849-4777 www.biehealth.ca ©copyright 2000 Healthy Directions October/November 2011 33

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xionghb@gmail.com Suite 303, 170 Sheppard Ave. East, North York, Ont. M2N 3A4

Tel: (905) 477-8558 (416) 907-3586 (613) 482-6589 (514) 907-3299 1-888-212-0213 Healthy Directions October/November 2011 35

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A Natural Choice for Beautiful Skin

NATURAL BEAUTY

Seabuckthorn By Susan McLoughlin Our largest organ, the skin protects, regulates, purifies and nourishes. In fact, with its own remarkable form of photosynthesis, our skin magically converts sunbeams into essential vitamin D. Like all our organs, the skin receives its nourishment through a network of blood vessels that carry life giving oxygen and nutrients to all the cells of the body. Stressors such as environmental conditions, chemical irritants and illnesses can increase skin dryness and inhibit the body’s ability to nourish and repair. "Your skin is the fingerprint of what is going on inside the body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of the body's internal needs, including its nutritional needs" says Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston.

SEABUCKTHORN & THE SKIN Gaining increasing attention in the field of nutritional skincare is seabuckthorn (Hippophae rhamnoides L). Classified as a superfruit, seabuckthorn is one of the most powerful natural antioxidant and antiinflammatory botanicals known. Its nutrient density and potential for disease impact are 36 Healthy Directions October/November 2011

Nutritional skin care….naturally second to none which makes seabuckthorn ideally suited to inside/outside treatment of the skin.

HOW DOES IT WORK? Taken internally or applied topically seabuckthorn seed and fruit oils deliver a powerful anti-inflammatory punch! Seventeen phytosterols, 41 carotenoids, all the isomers of vitamin E and essential Omega-3, 6, 7 and 9 have each been identified as effective anti-inflammatories and between them, seabuckthorn seed and fruit oils contain them all! Applied topically the oils not only reduce inflammation but they regenerate cells, ease discomfort, nourish and soften dry and over-reactive skin and provide a protective barrier against water loss and infection – supporting the skin’s natural healing capacity. It is hardly surprising that seabuckthorn is showing such promising results in the treatment of rosacea. An inside out approach has been most successful at calming and nourishing inflamed skin through the application of seabuckthorn’s healing oils; while quenching the internal inflammation with the potent mix of anti-inflammatory compounds from the leaves, seeds and berries of the seabuckthorn plant. Over time,

this intervention can be expected to stabilize the body’s internal environment and restore healthy skin and membranes. Seabuckthorn nutritional skincare has also demonstrated significant improvement in youth and adult acne, eczema, dermatitis and psoriasis, as well as healing burned or damaged tissue. Topical application of creams, oils and ointments can work from the “outside” to inhibit the loss of moisture and lipids while supporting the “inside” process of renewal. It is important to note that while the internal and topical products from seabuckthorn are very successful at treating damaged and problem skin, they have also gained a reputation as a natural and effective therapy for maintaining the soft radiance so characteristic of youthful skin. The pure and natural nutrition that delivers strength and vitality to the body is the very same nutrition that brings a fresh and luminous glow to the skin. Supernatural nutrition within and without – the skin’s response to this kind of care is amazing! Susan McLoughlin is the President of SBT Seabuckthorn Peachland, BC Canada. She can be reached at www.seabuckthorn.com or 250-767 6100. 

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38 Healthy Directions October/November 2011

HDOctNov2011_HealthyDirectionsTemplate 11-09-19 9:44 PM Page 39

Cold & Flu Season?

EASY Buffered Oil of Oregano Strong Yes Burns Less 7KH IXOO Ã&#x20AC; DYRXUV RI orange & lemon buffer the oregano burn. All of the EHQHÂ¿ WV ZLWK OHVV EXUQ

Convenient 2LO RI 2UHJDQR 2UJDQLFDSV 7KH VDPH JUHDW RLO ZLWK QR burn. &RQYHQLHQWO\ SDFNDJHG IRU WUDYHO

Guaranteed potency XVLQJ

&DUYDFURO

STRONGEST Super Strength Oil of Oregano 7KH VWURQJHVW DYDLODEOH 7DVWH WKH difference.

Easiest Oil of Oregano (DV\ 6WULSV 7KH HDVLHVW ZD\ WR WDNH Oil of Oregano. Easy to carry Easy to use 5DSLGO\ DEVRUEHG

Not This Year! $YDLODEOH DW EHWWHU KHDOWK UHWDLOHUV DFURVV &DQDGD

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HDOctNov2011_HealthyDirectionsTemplate 11-09-19 9:45 PM Page 40