Healthy Directions Ontario Aug/Sept 2013 by Healthy Directions

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HEALTHY DIRECTIONS August / September 2013

QUE ONDA? 12 SPICY CUISINE

FREE!

BEST BRAIN BOOSTERS 16

HEART HELPERS 20

Working to Solve

Eye On

CANADA’s Childhood Obesity Epidemic 6

Teen Nutrition 8

Taking a Closer Look at

Self-Esteem 18

COBB SALAD WRAP UPS 13

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HEALTHY DIRECTIONS AUG/SEPT 2013

In This Issue: TWEEN & TEEN HEALTH Nutrition, Fitness, Self-Esteem 6

CANADA’S CHILDHOOD OBESIT Y EPIDEMIC Working to Solve It

EYE ON TEEN NUTRITION Making Healthier Choices

TOP 5 BRAIN BOOSTERS Back to School with Better Health

THE SELF -ESTEEM DIAMOND Everyone’s Worthy of Happiness

13 FOOD PASSIONS Igniting the Senses 12

Grilled Shrimp with Avocado Butter

NATURAL BEAUT Y

Beauty From Inside–Out 18

Cobb Salad Wraps with Tomatoes, Avocado & Black Beans

CHILDREN’S SELF-ESTEEM AND PARENTAL INFLUENCE

Layered Tortilla, Chickpea, Tomato and Cheese Lasagna

Take a Closer Look

BACK TO NATURE AND NURTURE A New Perspective 22

CHILDREN IN THE WILD

Creamy Corn, Chile and Squash

Be Your Best 28

IGNITE FAT BURNING Approaches and Supplements

GREEN INITIATIVES

Keeping the Beat 20

CLEAN ENERGY CONFERENCE AND EXHIBITION: ICCE 2013 Developments in Clean Energy

YOUTH SUMMIT FOR BIODIVERSIT Y AND GREEN SOLUTIONS Ontario Nature Invites Teens Input

HEART HELPERS Omega-3, CoQ10 and more

HEALTHY STARTS

Join the Journey to Better Health 24

NATURAL SOLUTIONS FOR FATTY LIVER DISEASE (FLD)

It Can Be Reversible 26

HERBS FOR HEALTH

SUPER FOODS

Planet Friendly Events 32

HEART HEALTH

Spending Time Outdoors

FIT FOR LIFE

QUE ONDA? SPICY CUISINE

Luscious Lavender

A True Delicacy, the Cashew

4 EDITOR’S NOTE 5 OUR CONTRIBUTORS 11 HOT OFF THE SHELF 33 COURSES GUIDE

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HEALTHY DIRECTIONS ONTARIO EDITION August/September 2013 Vol. 15 No. 4 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life.

Editor Charleen Wyman char@healthydirections.ca

Contributors George Stavrou, BA Psych, Christy Brissette, BASc, MSc (C), RD, Kelley Cleary Coffeen, Rose Reisman, Ellen Simone, BPHE, HD, Lorna R. Vanderhaeghe, MS, Sergei Boutenko, Raisa Weispapir, Homeopath, MD, Linda Woolven and Ted Snider, Nicola Kempinska, BKin, BA, ND, and Renita Rietz

Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review. Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Visit our website for current health and eco news, features, recipes and more: www.HealthyDirections.ca Look us up at: Healthy Directions Magazine

EDITOR’S NOTE A

s parents we all want what’s best for our tweens and teens. So, how do we help direct them towards a future of both health and happiness and empower them to be their best at home, work and play? Engage tweens and teens in the kitchen. Learning to cook will help them make healthier food choices and teach them how to make great food on a budget. They’ll need those skills soon enough at college or university as they embark on their own. It’s also a great way to spend time with each other and reconnect near the end of the day. This issue Christy Brissette, RD shares nutritional tips specifically designed to fuel teens to feel and be their best. For heading back to school Ellen Simone, ND also includes brain boosting suggestions for better concentration, absorption and performance. Focus on fitness. Be active. Playing sports encourages teamwork. Running boosts strength and confidence. Walking and hiking can power a sense of wonder and boost creativity. All exercise boosts mood. Just spending time outdoors exploring, cycling or fishing can strengthen family connections and help maintain a healthy weight and positive self-image. This issue Personal Fitness Trainer George Stavrou reviews exercise as a key solution to Canada’s obesity epidemic. Boost self-esteem. When tweens and teens are involved in their community through volunteer work, they feel empowered. Self-esteem is developed, not just by improving personal appearance, but also through building self: by supporting creative expression, by supporting natural curiosity, by supporting education and learning, by supporting leadership training and by supporting freedom to express personal views, differences, talents, values and beliefs. Long-term, low self-esteem is directly related to abusive relationships, early teen pregnancy and gravely is the number one factor for causing drug and alcohol addictions. Clear the smoke clouds, the cost of increased pot use is high. The Canadian Centre on Substance Abuse cites 60% of illicit drug users in Canada are between the ages of 15 and 24. Whence, it follows more accessibility means more substance abuse amoung key users – a heavy price tag. The estimated cost to the health care system is 8 billion dollars yearly (Canadian Centre on Substance Abuse, National Release of the Cost of Substance Abuse in Canada Study, 2002). The true cost – more irreplaceable teen lives lost and potential stolen. If you are a teen or a caregiver of a teen struggling with an addiction visit: www.canadiandrugrehabcentres.com (1-855-878-0171). Sincerely, a mom who cares and a once reporter who remembers young lives lost,

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 Im po r t a n t : 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.

Sergei Boutenko's latest book is entitled Wild Edibles: A Practical Guide to Foraging, with Easy Identification of 60 Edible Plants and 67 Recipes (2013). He holds a degree in communications is a writer and educational filmmaker, and conducts seminars on healthy living worldwide. Boutenko also maintains a website at www.sergeiboutenko.com

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

n icola Kempinska, BKin, BA, ND is a licensed Naturopathic Doctor practicing family medicine, with a special interest in anti-aging & longevity medicine, women’s health, and pain management. Her aim is to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. She practices out of Cedar Springs Medical Centre in Burlington. HEALTHY DIRECTIONS August/September 2013 5

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FIT FOR LIFE

Working to Solve

Canada’s Childhood Obesity Epidemic

By George Stavrou, BA Psych. In a report titled ‘Urban sprawl and its relationship with active transportation, physical activity and obesity in Canadian youth’ by Laura Seliske, William Pickett and Ian Janssen, the researchers stated that ‘Over the past 30 years, the prevalence of overweight and obesity has nearly tripled among Canadian youth aged 12 to 17, thereby potentially increasing the physical, mental and social problems associated with obesity in young people. Furthermore, obesity tends to persist, with 60% to 90% of obese adolescents remaining obese into adulthood.’ Additionally, ‘in 1978, only 15% of children were overweight or obese. By 2007, Statistics Canada found that 29% of adolescents had unhealthy weights. Most adolescents do not outgrow this problem and in fact, many continue to gain excess weight. If current trends continue, by 2040, up to 70% of adults aged 40 years will be either overweight or obese.’

6 HEALTHY DIRECTIONS August/September 2013

A KEY HEALTH CONCERN

Obesity is linked to a number of health problems: Physical health: • Type-2 diabetes • Bone and Joint Problems • High Blood Pressure, Hypertension or Heart Disease • Sleep Apnea and other breathing problems Emotional Health • Depression • Low self-esteem and negative body image Adults who have unhealthy weights are at increased risk of heart disease, cancer, strokes and type 2 diabetes. In 2005, the total cost of obesity to Canadians was $4.3 billion; $1.8 billion in indirect healthcare costs, and $2.5 billion in indirect costs. Affected adults may die up to 3 to 7 years earlier than counterparts with a healthy weight.

KIDS NEED MORE EXERCISE!

It’s recommended that children (ages 5 to 11) and youth (ages 12 to 17) get at least 60 minutes of activity a day. Unfortunately, they are getting nowhere near this amount! The latest evidence from the Canadian Health Measures Survey indicates that only 7% of Canadian kids are meeting the 60 minutes-per-day goal. Childhood obesity rates have increased from 15% to 26% from 1980 to 2004, with rates in the 12-to-17 age group more than doubling—from 14% to 29%. Rates are as high as 41% in Aboriginal youth.’ Harvey Skinner, Dean of the Faculty of Health at York U, at a keynote address in Sept 2012 ‘First Health, Then Medicine.’ presented valuable insight on the current challenges faced by our health care system. Dean Skinner stated that in Canada, 5% of Health Care Funding is spent on the preventative side while 95% is spent on the treatment side.

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GET MORE ACTIVE WITH YOUR KIDS FOR BETTER HEALTH AND SELF-ESTEEM

Physical activity is not only sports – everyday activities are also part of the equation! Below are some suggestions on how to encourage children and youth to be more active: • Be a good role model by being active yourself • Make it a family affair by engaging in activities such as skating, walking, hiking, cycling. • Limit the amount of time they spend surfing the internet, playing video games or watching tv • Educate them on the importance of daily physical activity being a critical part of staying healthy. • Applaud them in choosing to be more physically active – self-confidence is a vital part of their success! • Encourage them to walk or ride their bikes to school.

THE COST OF PHYSICAL INACTIVITY IS HIGH

Increased physical activity levels can save health-care dollars. $2.1 billion, or about 2.5% of the total direct health-care costs, can be attributed to physical inactivity. This figure mirrors results reported for the United States (Katzmarzyk, Gledhill, Shepard, CMAJ 2000 November 28;163(11): 1435-1440) Conservative estimates suggest reducing the prevalence of physical inactivity by 10% would save $150 million annually. Conservative estimates suggest that reducing the prevalence of physical inactivity by 10% would save $150 million annually. This saving does not include indirect costs such as lost productivity due to illness, premature death, or a range of other health conditions, including mental illness and poor quality of life (Katzmarzyk, Gledhill, & Shephard, 2000). George Stavrou, BA, Psych is a certified Personal Trainer, Lifestyle & Weight Management Consultant, and Holistic Health and Wellness Coach. George is the author of the “The Stavrou Method: A 12 Week Day By Day Guide To Health, Wellness And Fat Loss For All Levels”, available at www.thestavroumethod.com.

HEALTHY DIRECTIONS April/May 2013 7

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HEALTHY STARTS

Making Healthier Choices for Better

Teen Nutrition

By Christy Brissette, BASc, MSc (C), RD Teens are busier than ever as they study for exams, work or volunteer and participate in clubs, teams and other hobbies. It’s no surprise that nutrition tends to fall by the wayside during this time, as teens may skip meals and choose convenience or fast food as part of socializing with friends. Teens may also feel pressure to conform to media and peer ideas of what their bodies “should” look like – with girls feeling pressure to be thinner and boys feeling pressure to be more muscular. This focus on image rather than health can lead to dieting and other problematic eating habits. Parents can help by offering a variety of healthy options at home, including quick options for breakfast, lunch and snacks that teens can grab on the go. Teens can help with groceries and cooking to make sure healthy foods they enjoy will be on the menu. Both teens and parents should also be aware of common nutrient deficiencies in teens’ diets and choose foods strategically to avoid these pitfalls. Here are some practical tips on how to maximize nutrition for teens.

1) FOCUS ON NUTRITION, NOT WEIGHT

Trying to lose weight during a time of growth is not recommended, as it could mean missing out on important nutrients. Instead, encourage teens to think about making healthier choices. Ways to support healthy choices: •

•

Keep empty calories such as soft drinks and juice out of the house and offer water with cucumber and lemon slices to satisfy thirst. Be a positive role model and encourage teens to lead a life of balance. For example, if they are going out for pizza with friends, choosing thin wholegrain crust and topping it with vegetables can help maximize fibre and nutrients. Teens can balance out a less healthy meal at dinner by choosing a lower fat meal for lunch, such as a bean or quinoa and vegetable salad with fresh fruit. Skipping meals to save calories should be avoided, as this can slow down the metabolism and may lead to hunger and overeating in the long run.

2) MAXIMIZE NUTRIENTS WITH VEGGIES & FRUIT

Teens’ diets tend to be low in fresh vegetables and fruit. Eating plenty of fruits and vegetables each day helps prevent diabetes, heart disease and cancer. Vegetables in particular are high in fibre and 8 HEALTHY DIRECTIONS August/September 2013

nutrients and low in calories, which can help promote a healthy body weight. Choose vegetables and fruit in a variety of colours to get a variety of cancer-fighting phytochemicals and vitamins. Ways to get more vegetables and fruit: •

Aim to fill half your plate with vegetables and fruit at each meal.

•

For a healthy snack, cut up fresh vegetables such as zucchini, carrots, celery, bell peppers, radishes and jicama and serve with hummus or Greek yogurt dip.

•

Freeze leafy greens for quick additions to pasta sauce, soup, stir fry, or even smoothies.

•

Carry dried fruit and raw, unsalted nuts in your bag or keep in your locker so you’re never caught without a snack.



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Engage Teens in the Kitchen

3. CHOOSE CALCIUM

Research shows that many Canadian teens aren’t getting enough calcium. Meeting daily calcium needs is vital for teens to achieve their growth potential, for bone health and to prevent osteoporosis later in life. Calcium intake has also been shown to help reduce weight gain over time.

4. PUMP UP THE IRON

Iron is another nutrient that many teens aren’t getting enough of. This mineral is needed for oxygen transport and cell growth. Energy and immunity can be negatively affected by low iron stores. The type of iron in foods that come from animals is called heme iron, and it is more easily absorbed than the type of iron in foods that come from plants, called non-heme iron.

Ways to get more calcium: Ways to get more iron: •

• •

Choose skim or low fat milk or a fortified milk alternative as the base for a fruit smoothie or have a cup with meals. One cup will provide about 30% of teens’ daily calcium needs. Make sure the beverage is also fortified with vitamin D, which is needed to absorb calcium. Have low fat yogurt with berries and high fibre, low sugar cereal for a balanced snack. Tofu can be a good source of calcium when it is made with calcium salts. Check the label to be sure. Soft or silken tofu can be added to a smoothie for extra protein and firm tofu makes a great topping for salads, sandwiches or brown rice bowls. One cup of leafy greens such as kale or bok choy provides up to 10% of daily calcium needs. Lightly sauté or steam for a delicious side dish. Eat less salt and cut out the sugary cola. Both have been shown to reduce calcium absorption.

•

• • • •

Fish, shellfish, poultry and meat are excellent sources of iron. Even adding a small amount of these foods to the diet can increase the absorption of non-heme iron from other foods. Add lentils and beans to soups and salads or roast in the oven for a crunchy snack. Make spinach salad, add to a quiche or scrambled eggs, or use as a topping for homemade pizza or pasta dishes. Pair foods containing non-heme iron with a source of vitamin C to improve iron absorption. Examples include citrus fruit, strawberries or bell peppers Some breakfast cereals and bread are fortified with iron. Check the Nutrition Facts panel to be sure, and try to choose products that contain ingredients you recognize and are low in sugar and high in fibre.

Christy Brissette is a Registered Dietitian and media spokesperson specializing in nutrition to prevent and manage chronic diseases such as diabetes, heart disease and cancer. Christy develops, facilitates and researches innovative programs such as cooking classes and online nutrition education. Through her studies and work, Christy regularly develops educational resources on everything from how to boost your mood with food to healthy cooking on a budget to share with her patients and colleagues. In her spare time, Christy enjoys skiing, running and singing. 10 HEALTHY DIRECTIONS August/September 2013

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QUE ONDA? SPICY CUISINE

Grilled Shrimp with Avocado Butter

12 HEALTHY DIRECTIONS August/September 2013

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Grilled Shrimp with Avocado Butter Lightly marinated shrimp are simple but amazingly flavorful. Rich avocado butter adds a balance in texture and taste. Creole seasoning has a combination of onion, garlic, cayenne pepper, oregano, salt and pepper.

•Barbecue grill •Food processor •Four 10- to 12-inch flat metal skewers

AVOCADO BUTTER 3 avocados, cut in quarters or chunks 2 clove garlic, minced 2 tbsp freshly squeezed lime juice 2 tbsp olive oil Kosher or sea salt Juice of 2 limes (about 1⁄4 cup/60 mL) 1 clove garlic, minced 1 tbsp Creole seasoning 1⁄2 tsp cayenne pepper 2 tbsp olive oil 16 jumbo shrimp, peeled and deveined

DIRECTIONS Avocado Butter: In a food processor, combine avocados, garlic, lime juice and olive oil and process until smooth. Add salt to taste. Serve immediately or transfer to an airtight container and refrigerate, stirring occasionally, for 30 minutes. In a medium bowl, whisk lime juice, garlic, Creole seasoning, cayenne and oil until well blended. Add shrimp and toss gently. Cover and refrigerate for at least 30 minutes. Meanwhile, preheat barbecue grill to medium-high. Remove shrimp from marinade and discard marinade. Thread 4 shrimp on each skewer. Grill shrimp, turning once, until shrimp are pink and opaque, 3 to 4 minutes per side. Transfer to a platter. Gently remove from skewers and serve with Avocado Butter.

Cobb Salad Wraps

with Tomatoes, Avocado and Black Beans INGREDIENTS 8 oz skinless, boneless chicken breasts (about 2 breasts) 1/2 cup diced plum tomatoes 1/2 cup diced red bell pepper 1/2 cup diced ripe avocado 1/3 cup canned black beans 1/4 cup finely chopped green onions 1/4 cup chopped parsley 4 tsp lemon juice 1 Tbsp low-fat sour cream 1 Tbsp olive oil 1 tsp finely chopped garlic 1/2 tsp hot chili sauce pinch of salt and pepper 1/2 cup shredded cheddar cheese 4 large whole wheat flour tortillas

DIRECTIONS

Lightly coat a nonstick grill pan with vegetable spray and set over medium heat. Grill the chicken for 4 minutes on each side or until no longer pink. Cool slightly, then slice thinly. Combine the tomatoes, red pepper, avocado, black beans, green onions and parsley in a large bowl. Add the lemon juice, sour cream, olive oil, garlic, chili sauce, salt and pepper and mix well. Spread one-half of each of the tortillas with some of the tomato mixture. Top with slices of chicken and the shredded cheese. Fold in 2 sides and roll up. Place the wraps in a clean grill pan and cook for 5 minutes, turning halfway, just enough to warm through. Cut in half and serve.

Recipe excerpted from Rose Reisman’s Family Favorites (Whitecap Books) by Rose Reisman. Photo by Ryan Szulc, from Rose Reisman’s Family Favorites (Whitecap Books) HEALTHY DIRECTIONS August/September 2013 13

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QUE ONDA? SPICY CUISINE

Layered Tortilla, Chickpea, Tomato and Cheese Lasagna

14 HEALTHY DIRECTIONS August/September 2013

INGREDIENTS

FILLING

1 cup canned corn, drained 2 tsp vegetable oil 1/2 cup chopped onion 2 tsp finely chopped garlic 1/2 cup chopped red bell pepper 1/2 cup chopped green bell pepper 2 cups tomato sauce or spaghetti sauce 1 1/2 tsp dried basil 1 tsp chili powder 1/2 tsp ground cumin 2 cups canned chickpeas, drained & rinsed

1 cup light ricotta (5%) 1 cup shredded low-fat mozzarella cheese 3/4 cup shredded light cheddar cheese 3 Tbsp low-fat milk pinch of salt and pepper 2 Tbsp grated Parmesan cheese 5 large flour tortillas Recipe excerpted from Rose Reisman’s Family Favorites (Whitecap Books) by Rose Reisman. Photo by Ryan Szulc, from Rose Reisman’s Family Favorites (Whitecap Books)

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Tortilla, Chickpea & Cheese Lasagna This is one of the most beautiful and delicious recipes to serve. Use a variety of colored tortillas to make it even more spectacular. When this dish is cut open to expose the tomato sauce, vegetables and cheese it looks amazing. I often prepare a couple of these to freeze, so I can bake them when I need them.

DIRECTIONS Preheat the oven to 350°f. Lightly coat a 9-inch springform pan with cooking spray. Lightly coat a nonstick saucepan with vegetable oil and set over medium heat. Add the corn and sauté, stirring often, for about 8 minutes. Set aside. Add the oil to the saucepan and keep over medium heat. Add the onion and garlic and cook for 4 minutes, stirring occasionally. Stir in the red and green peppers. Cook for 3 minutes, stirring occasionally. Stir in the tomato sauce, charred corn, basil, chili powder and cumin. Cover and cook over medium heat, stirring occasionally, for 10 minutes or until slightly thickened. Remove from the heat. Place the chickpeas in a bowl and mash them roughly with a fork. Add to the vegetable mixture and stir to combine. In a separate bowl, combine the ricotta, mozzarella and cheddar cheeses (reserve 1/4 cup of the cheddar for garnish). Add the milk and salt and pepper and stir until well combined. Place a tortilla in the prepared springform pan. Spread with onequarter of the vegetable-chickpea mixture. Sprinkle with one-quarter of the cheese mixture. Repeat the layers 3 times. Top with the final tortilla and sprinkle with the remaining cheddar cheese and the Parmesan cheese. Cover the pan tightly with foil. Bake for 20 minutes in the preheated oven, then uncovered for 10 minutes or until it is completely heated through and the cheese has melted. Cut into 8 wedges with a sharp knife.

CREAMY CORN, CHILE AND SQUASH INGREDIENTS

DIRECTIONS

1 tbsp olive oil 1⁄2 cup chopped onion 2 cloves garlic, minced 1 cup chopped summer squash 2 cups chopped zucchini 1 tbsp minced flat-leaf parsley 2 cups corn kernels 1 cup shredded Monterey Jack cheese 2 tbsp chicken broth Freshly ground black pepper to taste

In a large skillet, heat oil over mediumhigh heat. Sauté onion, garlic, summer squash, zucchini and parsley until vegetables are tender-crisp, 10 to 12 minutes. Reduce heat to low and stir in corn, cheese and broth until cheese is melted and mixture is heated through, 6 to 8 minutes. Pour into a serving dish.

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Back to School with Better Health

Top

Brain Boosters

By Ellen Simone, BPHE, HD, ND Nutritional and herbal supplements can help to optimize brain function leading to improved memory, concentration and learning.

1) MULTIVITAMINS OFFER HEALTH INSURANCE

A multivitamin includes a combination of vitamins and minerals to ensure the body has an adequate daily supply to prevent deficiency. With our busy lifestyles it can be difficult to have great nutrition everyday and a multivitamin can be helpful for ensuring our brains are nourished with the nutrients we need. Choose a multivitamin appropriate for your age and take the recommended dose with meals to increase absorption. Liquid and powder multivitamins are great for children because they can be mixed into juice, smoothies, applesauce or yogurt.

2) ADDITIONAL Bâ&#x20AC;&#x2122;S FOR COGNITIVE FUNCTION

In addition to a multivitamin supplement, additional B vitamins can be helpful for improving cognitive function. B vitamins are 16 HEALTHY DIRECTIONS August/September 2013

essential for producing neurotransmitters that influence mood and can be helpful for anxiety and depression. Make sure you take a b-complex vitamin with meals to prevent nausea. It is best to take it in the morning with breakfast because it also helps improve energy throughout the day.

3) ATTENTION GETTING OMEGA-3 FATTY ACIDS

A fish oil supplement is the best way to get an appropriate dose of omega-3 fatty acids. The two major types are ecosapentanoic acid (EPA) and docosahexanoic acid (DHA). A combination of EPA and DHA is important for supporting nervous system function leading to improved learning, attention and concentration in the classroom. Nourishing the brain with omega-3 fatty acids is essential for improving mood. Fish oil is available in liquid or capsules. You can freeze the capsules to prevent them from repeating or purchase an enteric coated brand. Liquid fish oil is great for children because it can be

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mixed into a smoothie or juice. There are even delicious gummies and chewable capsules for the picky eater! If you follow a vegan diet or are allergic to fish, omega-3 fatty acids can be found in flaxseed oil, chia seeds and hempseed. However, much higher doses are needed to absorb the same amount that is found naturally in fish oil.

Schedule breaks to the water fountain or carry a water bottle to remind you to drink water frequently. Adding slices of lemon, lime, orange, cucumber, apple or berries to your water will give it a fresh taste; so, you don’t get bored with plain old water. Peppermint or spearmint leaves are also a refreshing twist! We all know 8-10 glasses of water per day is recommended and it is important to make this a priority. Such a simple lifestyle change can make a significant impact on how you feel. Ellen Simone is a naturopathic doctor in Ottawa, Ontario. She holds a Bachelor of Physical Health and Education from the University of Toronto and completed her Doctor of Naturopathic Medicine degree at the Canadian College of Naturopathic Medicine. She focuses on family wellness and women and children’s health.

4) DON’T FORGET GINGKO BILOBA

Once you ingest the essential vitamins, minerals and omega-3 fatty acids, gingko biloba is a great herb for increasing circulation to the brain and ensuring those nutrients are delivered to where they need to go. Gingko biloba itself increases neurotransmitter function in the brain helping to improve cognition and shortterm memory. Gingko biloba is available in capsule and liquid tincture form. Putting drops of the liquid tincture into a cup of boiling water will evaporate the alcohol leading to a more pleasant taste. Adding a bag of your favourite herbal tea will also mask the flavour of the gingko. Cooling this tea and making popsicles are a wonderful way to help children ingest herbal remedies. If you are taking blood thinning medications it is best to be cautious and speak to your primary healthcare provider before starting gingko biloba.

5) IMPROVE FOCUS WITH MORE WATER

We don’t often think of water as a supplement but I frequently prescribe water as part of one’s daily lifestyle routine. Increasing water intake prevents dehydration and improves brain function, restlessness and focus in the classroom. HEALTHY DIRECTIONS August/September 2013 17

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NATURAL BEAUTY

Children’s Self-Esteem and Parental Influence

Take A Closer Look

Be Who

Developing children’s selfYou Want esteem begins with the life of the Your Son or parents. What is self-esteem? SelfDaughter esteem is the ability to be assured of one’s own abilities, talents, worth, to Be value, as well as, having personal acceptance, approval and respect for oneself. Parents’ insecurities are frequently injected into the life of their children; therefore, becoming the children’s own set of insecurities. Parents’ vulnerabilities commonly become those of their children. Parents’ strengths and optimism can be an asset for their children. Ultimately, children are a mirrored reflection of the life lived by their parents. If parents’ have a particular set of perceived vulnerabilities, limitations, negative self-talk, weaknesses, or negative habitual acts, then the propensity that their children will develop such negative behaviors are increased. Likewise, if parents have developed positive habits, self-talk, and perceivable strengths; their children are placed in an advantageous position to develop a positive selfesteem.

18 HEALTHY DIRECTIONS August/September 2013

HOW DO WE ESTABLISH POSITIVE SELF-ESTEEM IN CHILDREN?

It begins with the parents, and those who are in direct daily contact with the children (i.e. teachers, coaches). If parents declare their love for their children, but look at themselves with disdain, then the children will eventually begin to adapt the negative self-talk of the parents. Parents are the gatekeepers of the negative and positive self-talk. After all, children are not born with negative or positive self-talk, it is formed through their primitive developmental years and is commonly a reflection of their interaction with their parents. Parents will only exemplify what they personally know to be true in their own life. For if parents reject their own goodness, then their children are surely going to develop a similar set of attitudes about themselves.

PARENTAL MODELING

Parental modeling is as important as any words that can be spoken. Therefore, it begins with positive modeling behaviors and positive self-talk. “Modeling this new way of thinking is a very effective way of encouraging your child to use it.” (Manassis, 1996, p. 47) Again, children adapt the behaviors, attitudes, percepts, and

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self-talk that we instill in them. “Many experienced parents have noted, children won’t always do as you say but usually do as you do.” (Manassis, 1996, p. 47)

Children Do, As You Do

WE ARE ALL WORTHY OF UNCONDITIONAL ACCEPTANCE, APPROVAL, AND LOVE

Parents who have developed a belief system that equate the worth of their person to their behaviors, have a skewed view of themselves. “Affirming your worth is no easy task. Right now you believe that your worth depends on your behavior.” (McKay and Fanning, 2000, p. 37) Who we are, the worth of our being, has nothing to do with the behaviors, attitudes, or percepts that create our image. After all, our behaviors, attitudes, and percepts most commonly reflect how we see ourselves. Whereas, our worth should rely upon the unconditional understanding that whatever we do, and who we are, as people; we are worthy of unconditional acceptance, approval, and love. Courtesy of the Canadian Counselling and Psychotherapy Association. For more information visit: www.ccpa-accp.ca

References: Canadian Mental Health Association (2011) Children and selfesteem. Retrieved April 9, 2011, http://www.cmha.ca/bins/content_page.asp?cid=2-29-68 Manassis, K. (1996) Keys to parenting your anxious child. Hauppague, New York: Barron’s Educational Series, Inc. McKay, M., Fanning, P. (2000) Self-Esteem third edition, A proven program of cognitive techniques for assessing, improving and maintaining your self-esteem. Oakland, California: New Harbinger Publications, Inc.

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Super Heart Helpers

CoQ10, a Spark of Life By Lorna R. Vanderhaeghe, MS It is a sad fact that over 33% of all deaths last year were due to cardiovascular disease, a category of over 30 different conditions from atherosclerosis to congestive heart failure, mitral valve prolapse, arrhythmias, stroke and more. Cardiovascular disease is largely caused by diet and lifestyle and therefore preventable. The following 6 super heart protective nutrients should be part of your life extension program.

1) OMEGA-3, HEART HELPERS

Omega-3s from fish oils are well known for their heart-healthy effects. Containing EPA and DHA, fish oils, are vital to eye, brain and colon health. Another excellent omega-3 fatty acid source is calamari oil which comes from South American calamari (squid) that are sustainably harvested and an eco-friendly source of omega3 fatty acids with more DHA than fish oil. DHA makes up 40 percent of the essential fats in your brain. Studies show that men and women over the age of 55 who have the highest levels of DHA were most likely to maintain health brain and cognitive function. DHA is superior for lowering high blood pressure than EPA and it is more potent at supporting optimal circulation. DHA is also the key to raising "good" HDL cholesterol. Also, DHA, not EPA, has been found to support your brain and is the best fatty acid for eye health. Environmentally Friendly Omega-3 And, if you care about the environment calamari oil is your best choice as it comes from deep-water, spawns quickly, multiplies fast and does not have the same issues with heavy metals like mercury that fish do because of their short life span. Calamari oil is also more stable than traditional fish oils, making it less prone to rancidity. Best of all calamari oil does not 20 HEALTHY DIRECTIONS August/September 2013

cause the fish aftertaste or unpleasant "fishy burping" that is common with some fish oil omega-3 supplements.

2) COENZYME Q10, SPARK OF LIFE

Coenzyme Q10 is found in almost every cell in the body. It is called the "Spark of Life" providing a powerful energy boost fuelling the energy producing action of the cell. This is especially important for your heartâ&#x20AC;&#x201D;a muscle that requires huge amounts of oxygen and energy to function. CoQ10 is also a potent antioxidant destroying free radicals that can damage your heart. Research shows that 200 mg of CoQ10 per day can lower high blood pressure. And CoQ10 makes cells healthy and therefore less vulnerable to constriction, which can elevate pressure inside blood vessels. Coenzyme Q10 has also been studied for those with congestive heart failure where it has been found to extend life. People on statin medications should supplement with CoQ10 as this common group of cholesterol lowering drugs depletes the body of CoQ10.

3) L-CARNITINE AND ANGINA

Carnitine helps coenzyme Q10 do its job. Carnitine is a super antioxidant needed by your heart, brain cells and arteries. Mayo clinic researchers reviewed 13 controlled trials and concluded Lcarnitine supplementation improved survival, angina symptoms, and ventricular arrhythmias following a heart attack. They attributed survival benefits to the ability of L-carnitine to limit the damage that occurs from a heart attack, stabilize heart cell membranes, and improve energy metabolism in heart cells. More double-blind clinical trials show that L-carnitine supplements can improve exercise capacity in people with heart disease-related chest pain called angina. In addition, people with

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intermittent claudication (a condition caused by hardening of the arteries of the lower extremities) were able to walk farther without pain after they were treated with L-carnitine for six months. In people with congestive heart failure, L-carnitine supplementation increased exercise capacity, improved heart function, and increased survival times. And in a randomized controlled trial, patients started on carnitine supplements shortly after suffering a heart attack had a 90 percent decrease in death over the next 12 months, compared with people who did not receive L-carnitine. The 3 Bs for Heart Health The three B vitamins – folic acid, vitamin B6 and Vitamin B12 help protect our heart by controlling high homocysteine levels. Homocysteine is an amino acid produced in the process of protein metabolism. The day to day role of homocysteine in the body is to aid bone and tissue formation. When homocysteine levels rise damage to the cells and tissues of the arteries occur causing thickened areas in the arteries, which leads to heart disease.

4) VITAMIN B6

Vitamin B6 comes in several forms but pyridoxal-5phosphate is the safest and most absorbable form of vitamin B6. Vitamin B6 helps to change homocysteine back into the harmless amino acid cysteine. The Nurses' Health Study, conducted at the Harvard School of Public Health in Boston, screened more than 80,000 adult women for their intake of both folic acid and vitamin B6 in relationship to fatal coronary heart disease and nonfatal heart attacks. They found that women with good levels of vitamin B6 had as much heart protection as not smoking, lowering blood pressure and cholesterol provided.

5) FOLIC ACID

Folic acid got its fame for preventing neural tube defects in pregnancy but where folic acid really shines is in reducing heart disease. Folic acid works with vitamin B12 to control levels of the amino acid homocysteine. Low levels of folic acid are common and can be caused by alcoholism, inflammatory bowel disease, celiac disease and certain medications. Folic acid along with vitamin B6 and vitamin B12 are essential for reducing the risk of heart disease.

6) VITAMIN B12

Seniors, vegetarians, vegans, and people with digestive issues and/or absorption problems are at particular risk of vitamin B12 deficiency. Vitamin B12 is used to treat pernicious anemia, heart disease, age-related macular degeneration and fatigue. Low vitamin B12 can cause fatigue, shortness of breath, nervousness, tingling in the extremities and numbness. Methylcobalamin is the most absorbable form of vitamin B12. Lorna Vanderhaeghe, MS, is Canada’s leading women’s health expert and has been researching nutritional medicine for over 25 years. You can read her FREE book Your 30 Day Heart Smart Solution at www.hormonehelp.com.

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BACK TO NATURE & NURTURE

Children in the Wild

By Sergei Boutenko Much has been written about the importance of exposing children to nature. Books such as Last Child in the Woods, by Richard Louv, have revolutionized how we see television, the internet, and video games by presenting convincing data that illustrate how exposure to the outdoors is crucial for the physical, emotional, mental, and even spiritual development of children. I aim to summarize “nature deficit disorder” and push you to spend more time outside with your children, brothers, sisters, cousins, and friends.

THE NATURE AND SELF-ESTEEM LINK

The plain and simple truth is that children need regular exposure to the natural world. Such exposure leads to reduced stress; increased happiness, self-worth, and motivation; and improved physical fitness, balance, coordination, and even brain development. Beyond all of that, spending time in the natural world satisfies a child’s need for autonomy. Though these benefits are widely publicized, nature and our children’s contact with it are diminishing rapidly. According to the Children and Nature Network, only 6 percent of children between the ages of nine and thirteen spend time outdoors in a typical week (2008). Instead of playing in the sunshine, the average North American kid spends more than thirty hours a week watching television (Gold, 2009). The internet, video games, cell phones, and other technological devices absorb even more time. While the United States currently leads the world in 22 HEALTHY DIRECTIONS August/September 2013

nature-deficient children, this is quickly becoming a global epidemic. It can be tempting to scapegoat parents, the media, and all the other usual suspects that take our attention away from shrubs, trees, and grass, but the reality is that we are all to blame. Technology is captivating. As we advance, we prioritize our new electronic devices over nature. To some extent this is unavoidable, as we live in a modern age. It is important, however, to balance the time we spend plugged in with time in the great outdoors. Nature is simply irreplaceable. When we are outdoors, we connect to our deepest ancestral roots, and our instincts come alive. This cannot be achieved in the virtual realm. It can only be discovered in the wilderness. For many of us, so much time has elapsed since we truly immersed ourselves in nature that it can feel intimidating or awkward to jump back in. But if you push yourself to go hiking, camping, or foraging, you’ll feel comfortable again in no time. Think back to a time when none of your friends owned cell phones. How were things different? How did you interact? What did you do together before you watched videos on YouTube or updated your Facebook status? What I remember is that I spent more time outside connecting with my loved ones. My friends and I frequently met in the park and spent the bulk of our interactions in nature. Even as teens we didn’t feel too old to play in creeks and climb trees. We were not unique. I

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remember how the majority of the youth congregated in the plaza or the park after school and on weekends to hang out until their parents forced them to come inside for the night. All the time spent outdoors was restful and incredibly fulfilling. Today’s younger generations are losing touch with the wild, and it is up to us to jump-start that connection once more.

FOSTER A DEEPER SENSE OF PRESENT MOMENT AWARENESS AND APPRECIATION OF NATURE

Foraging is a great way to immerse children of any age in the wilderness. Learning new plants is like meeting new friends. It expands the world by encouraging a person to notice tiny life forms. Nature itself is stimulating, fulfilling, and allows the imagination to come alive. Make it a point to take your children outdoors and teach them about plants, animals, and everything else in nature. This may sound boring, but it’s not! When my family set out to hike the Pacific Crest Trail, we anticipated being very bored during our half- year hike. We loaded our backpacks full of cards, board games, and books to make it more interesting. Within a few days of starting the trail we got rid of all the entertainment, right down to the last card. Not only was it heavy and hard to carry, but our surroundings were so captivating that we had absolutely no desire to do anything but immerse ourselves in the wilderness around us. Even at the end of the trail, after spending six solid months playing in nature, I felt as though there was more to discover and learn. If your children initially need additional incentive to play outside, come up with interactive games that require your kids to delve further into the outdoor world. For example, when I was a child, my mom used to challenge us to see who could collect the most blackberries in fifteen minutes. Such experiences are memorable and will vastly enrich a youngster’s life. If nothing else, spending quality time outdoors with loved ones will leave a silly grin on your child’s face.

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From Wild Edibles: A Practical Guide to Foraging, with Easy Identification of 60 Edible Plants and 67 Recipes by Sergei Boutenko, published by North Atlantic Books, copyright © 2013 by Sergei Boutenko. Reprinted by permission of publisher. www.sergeiboutenko.com

HEALTHY DIRECTIONS August/September 2013 23

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Natural Solutions for

Fatty Liver Disease(FLD) By Raisa Weispapir, Homeopath, MD (Europe) A fatty liver is caused by the accumulation of fat (triglycerides) in liver cells. In many cases, there is a possibility to improve your health. However, untreated fatty liver disease could lead to liver inflammation, which can hinder liver function. Changing your diet to a healthy one, might help to reverse fatty liver. It can also help to lowering triglycerides, controlling blood sugar and helping maintain a healthy weight. Sometimes, fatty liver may also be related to heredity or medications. If you find it very difficult to lose the excess weight, it is important to look at all the factors relevant to your present weight and state of health: • Lose weight • Control carbohydrates • Increase high-fiber foods • Replace saturated fats with healthy, unsaturated fats • Avoid alcohol

STEP 1

Lower your triglycerides by substituting monounsaturated and polyunsaturated fats for saturated and trans fats. Eat more fish and use olive oil instead of butter.

STEP 2

Eat vegetables, fruits and whole grains, which are high in fiber. Fiber slows down the absorption of sugar in your bloodstream and may help regulate glucose levels. Controlling insulin resistance and blood sugar levels may help reverse fatty liver disease.

STEP 3

Consume fewer calories. Calories that are not used immediately are stored as triglycerides. Maintaining a healthy weight may help to reverse fatty liver liver disease

STEP 4

Exercise at least 30 minutes a day, five days a week to help reduce triglyceride levels.

AVOID • • • • •

deep fried, fatty, and processed foods margarines and similar type spreads containing hydrogenated vegetable oils sugary processed foods and drinks artificial sweeteners Reduce the consumption of refined carbohydrates from sugar and bread, pastry, pasta, noodles, cakes, biscuits and desserts

INCREASE • • •

24 HEALTHY DIRECTIONS August/September 2013

the amount of vegetables both cooked and raw consumption of fiber, add to almond, rice or oat milk, and fruit smoothies, or add in with your breakfast cereal. water consumption, drink at least 5-6 glasses of purified water, gradually throughout the day between meals

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DECREASE

You may need to decrease the amount of sodium in your diet. Sodium causes your body to retain (hold on to) fluids. When your body holds on to fluids, you will have swelling. Some foods that may contain high amounts of sodium are the following: • bacon, sausage and deli meats • canned vegetables and vegetable juice • frozen dinners • packaged snack foods like potato chips and pretzels • Soy, barbecue, and teriyaki sauces • Soups • Table salt

CHOOSE HIGH-FIBER CARBOHYDRATES • • •

choose high-fiber carbohydrates with a low glycemic index, or GI, for more favorable effects on blood sugar and weight control choose small portions when consuming carbohydrates limit or avoid added sugars, white bread, white rice, sugary drinks, and sweets

INCREASE FIBER FOR CONTROL OVER BLOOD SUGAR AND CHOLESTEROL LEVELS

Increasing fiber intake can help control your blood sugar and cholesterol levels, which is beneficial when you have fatty liver disease. High-fiber foods include the following: raw fruits and vegetables whole grains brown rice oatmeal legumes nuts and seeds Choose healthy unsaturated fats to help control cholesterol levels and may help manage FLD: fish oil olive oil, organic cold pressed oil nuts and seeds avocados olives grape seeds oil coconut oil Avoid saturated fats and trans-fats that can increase cholesterol levels: • High-fat meats, sausages, cold cuts • Animal fats • Cream • Cheese (choose reduced-fat cheese instead) • Ice cream • Shortening • margarine  Raisa Weisspapir, Homeopath, MD (Europe) has been successfully practicing in Toronto, dedicating her homeopathic practice to children’s problems and general family health care. She welcomes your questions at (416) 227-1485, or visit www.homeopathytoronto.com.

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HERBS FOR HEALTH

The Medicinal and Healing Properties of

Luscious Lavender

By Linda Woolven and Ted Snider Little is more beautiful that fields of purple lavender. Lavender is one of the most beautiful herbs and one of the most beautiful and useful essential oils. It has been used since ancient times as an antiseptic. It is also antibacterial and antifungal. Though in different ways, lavender is used both as a herb and as an essential oil. Lavender is a great herb for mood. A herbal tea made from lavender helps if you are having trouble sleeping. Germany’s Commission E approves the internal use of lavender for restlessness, insomnia and nervous intestinal discomfort. Though the herbal tea is perfectly safe to drink, the essential oil should not be used internally. Used properly, though, this highly useful essential oil is a great sedative and antidepressant. Despite its long traditional use, lavender has not been extensively researched. That is beginning to change. Recent studies have begun to confirm the many uses of lavender. A recent review of the studies on lavender concluded that scenting a room with lavender essential oil can improve feelings of well being, sleep and alertness while decreasing aggression and anxiety (Psychotherapy Research, 2002).

PROMOTES RELAXATION AND ALERTNESS

This incredible ability of lavender to promote relaxation and alertness simultaneously has been noticed before. In a 1998 study, people given lavender had increased drowsiness, 26 HEALTHY DIRECTIONS August/September 2013

less depression and were more relaxed, but also performed math calculations quicker and more accurately (Int J Neurosci). A very small but promising study looked at lavender’s reputation as a sleeping herb. It found that inhaling lavender essential oil was as effective as tranquilizers in helping elderly people with insomnia sleep (Lancet 1995). Two more very recent studies have also provided exciting confirmation of lavender’s traditional uses. Many people with dementia manifest agitated behaviour. In this study of fifteen people with severe dementia and agitated behaviour, the common area of their long stay unit was diffused with either lavender essential oil or water on different days. With the lavender, 60% did better than they did with the placebo (International Journal of Geriatric Psychiatry 2002).

A PROMISING HERB FOR DEPRESSION

In the most recent study, forty-five people suffering from depression were given either sixty drops of lavender tincture and a placebo or 100mg of the antidepressant drug imipramine and a placebo or sixty drops of lavender tincture and 100mg of imipramine. After four weeks, all three groups improved significantly, confirming lavender’s power as an antidepressant. Interestingly, the group taking both imipramine and lavender experienced a significantly greater improvement than those taking either treatment alone, suggesting that people on imipramine for depression may be

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able to reduce their dose of the drug and therefore, its side effects, by adding lavender (Progress in Neuro-Psychopharmacology and Biological Psychiatry 2003).

A MYRIAD OF TOPICAL USES

Lavender essential oil may also promote hair growth, prevent scarring and promote healing. It is great for burns and scalds. It is also a wonderful herb to use topically, as the essential oil, when trying to clear up acne, as it stops new break outs and heals old ones, while clearing up scars. It can also be used to heal the perineal after childbirth. In ancient times, lavender was used as a wash, helping to purify and body and spirit. In old Greece, Persia and Rome it was used to purify sick rooms and hospitals. Other ancients refer to it as a broom of the brain because it was said to sweep away impurities. It was widely used for psychiatric problems and it is still used for these purposes today. Dosage: When used internally, lavender can be taken as a tea or as a tincture. To make a tea, infuse one to two teaspoons. As a tincture, take up to 2ml three times a day. Safety: When used properly, lavender is perfectly safe. There are no known side effects, contraindications or interactions, though as just noted, it may have an enhancing effect on imipramine. Lavender is safe to take when pregnant or nursing, according to all the women's herbals and books on contraindications that we consulted. Brinker speculatively says that excessive internal use should be avoided during early pregnancy.ď&#x20AC;ł Contact Linda Woolven to make an appointment at her uptown or downtown Toronto clinic at (416) 782-8211. www.thenaturalpathnewsletter.com

Find a Natural Health Expert Dietitians Dietitians are experts in food and nutrition and advise people on what to eat in order to lead a healthy lifestyle or achieve a specific health-related goal. Registered Dietitians (RD) earn a bachelor's degree.

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Call: (905) 290-0850

OTTAWA Ellen Simone, BPHE, HD, ND

Family Practice: Women's Health, Pediatrics, Mental/Emotional Health, Homeopathy Alta Vista Chiropractic & Massage Clinic 1690 Bank St. / Call:(613)731-5775 Somerset Health and Wellness Centre 190 Somerset St. West / Call:(613)627-3880

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Seeking New Clients for Your Practice? Make a booking in our Naturopath Listing Guide. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com

HEALTHY DIRECTIONS August/September 2013 27

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FIT FOR LIFE

Ignite

Fat Burning

By Nicola Kempinska, BKin, BA, ND Tried various diets in the past where you have lost weight, only to gain it back again and more? It is important to address the underlying reasons why your body may be preventing you from losing weight and keeping it off. No matter how clean your diet is, what weight loss supplements you take, or how healthy your lifestyle is, key hormones such as cortisol, as well as food sensitivities and systemic inflammation often prevent people from losing weight, leading to stubborn adipose tissue that sticks around regardless of the efforts you are putting in. In addition to addressing these underlying factors and structuring an appropriate nutrition program, certain supplements can complement your efforts and lead to more efficient weight loss results.

VITAMIN D

The sun may actually help you to stay trim. It helps your body produce vitamin D, and research shows that people with lower vitamin D levels are significantly more 28 HEALTHY DIRECTIONS August/September 2013

likely to be obese compared to those with higher levels. Additional research also demonstrated that women deficient in this vitamin gained more weight over a set period of time than those with adequate blood levels. The amount gained was relatively small however, with approximately two pounds of additional weight gained over a 4.5-year period. Further evaluation and research is needed so that we can acquire more knowledge on the link between vitamin D and weight management.

clinical research pinpoints epigallocatechin gallate (EGCG), a potent antioxidant, as the key component in green tea for weight loss. Remember that not all green tea drinks and tea bags are equally as powerful, with variations in EGCG and caffeine levels depending on the company that produces the product. EGCG supplements offer a standardized way to know the content and dosage youâ&#x20AC;&#x2122;re taking, but green tea itself offers a variety of other health benefits as well.

GREEN TEA

Lately, omega-3 supplements have been making headlines in relation to a variety of health conditions. This valuable supplement is thought to contribute to weight loss as well. Omega-3 fish oil, containing the key components eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA), has been shown to significantly increase lean muscle mass and decrease fat mass over a 6-week period. This was also notably correlated with a reduction in cortisol, the bodyâ&#x20AC;&#x2122;s

Green tea has been promoted for its health benefits for many years. A metaanalysis of clinical studies suggests that supplementing with green tea extract along with caffeine modestly reduced body mass index (BMI), body weight, and waist circumference when compared to caffeine alone. Green tea extract appears to work synergistically with caffeine, as without it the extract does not appear to significantly reduce weight or waist size. Preliminary

OMEGA-3

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“stress hormone” produced by the adrenal glands, at the end of the six week period.

PROTEIN

High-protein foods take more time to digest and metabolize in the gastrointestinal tract, meaning the body burns more calories processing them. When combined with other foods such as carbohydrates, they slow the digestion process causing less of a spike in blood sugar and therefore, a reduction in the amount of food energy stored as fat. One study showed people who consumed 30% of their daily diet as protein ate nearly 450 fewer calories a day and lost approximately 11 pounds over a 12-week period. Consuming protein also helps ensure you burn fat while conserving lean muscle.

GREEN COFFEE BEANS

Green coffee beans are coffee beans that have not yet been roasted. They contain a higher amount of the key component chlorogenic acid, a chemical that is destroyed by roasting the beans at high temperatures. Several clinical trials have shown that taking green coffee extract as a supplement can lead to weight reduction and fat loss. Chlorogenic acid is thought to slow the absorption of fat from food, and help metabolize excess fat. This chemical slows the release of sugar into the bloodstream, which prevents conversion of sugar into fat for storage. Research on chlorogenic acid and green coffee beans is preliminary, and additional studies done on a larger, long-term scale are needed to confirm these current findings.

RASPBERRY KETONES

Raspberry ketones are a natural phenolic compound found in the red raspberry. Studies show promising results for fat loss, by altering lipid metabolism leading to lipolysis and fatty acid breakdown. Unfortunately, the majority of the studies on this supplement thus far are animal studies, with no human trials to date. Raspberry ketones may have potential, but more research and potential clinical trials would be well warranted to confirm what the animal studies have shown.

CONJUGATED LINOLEIC ACID (CLA)

CLA is a naturally occurring polyunsaturated fatty acid. When taken in oral supplement form, CLA appears to improve body composition in patients who are already overweight. CLA has also been shown to reduce hunger and increase the feelings of fullness and satisfaction after eating. It’s important to note that some CLA supplements are made from animal sources, so be sure to read labels if you are a vegetarian. It is key to remember that you don’t get healthy just by losing weight; you lose weight when you’re healthy. Looking at the “whole person” can help to get you on track with your weight loss goals, and ensure that you stay on track in the long-term.  Nicola Kempinska BKin, BA, ND is a licensed Naturopathic Doctor located in Burlington, Ontario. Kempinska practices Family Medicine, with a special interest in Anti-Aging Medicine & Longevity, Women’s Health, and Pain Management. She has a deep passion for natural health and the body’s ability to heal itself. To book an appointment call Cedar Springs Medical Centre at: 905-333-9799 HEALTHY DIRECTIONS August/September 2013 29

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SELF-ESTEEM

A Brilliant Approach

Discover the Self-Esteem Diamond

Courtesy of the La Belle Foundation Personality comes from the decisions we have made about who we are. If we have decided that we are a kind, loving, t r u t h f u l , responsible human being, and we practice performing in the ways that display those traits then we are living professionally and in integrity. Performance comes from the way we do our job. If we are skilled and do our work reliably and impeccably, we have either chosen a profession in which we have natural talent or we have learned the skills necessary to do the job professionally. Presentation comes from the way we respect and care for our body, space and things. If we have decided to present our space, our things and ourselves as clean, healthy, well kept and appreciated, we are displaying our decision to be a professional, respectful of ourselves and others. Self-Esteem is an on-going process that comes from connecting with our soul and spiritual potential through self-acceptance, meditation, prayer, release, communing with nature and/or requesting strength from our higher power, source, spirit or god. It is a process of balancing our lives by consciously attending to our Soul—personality, Mind—performance and our Body— presentation. Professionalism, High Self-Esteem and Integrity come from being whole and in balance, from "the experience of being capable 30 HEALTHY DIRECTIONS August/September 2013

of meeting life’s challenges and being worthy of happiness". Our decision to be a reliable performer, and respectful in our presentation guarantees our capability. Our decision to stay connected with our unlimited potential assures us that we are worthy of happiness and brings us into harmony and peace. The bottom line is integrity, the integration of body, mind, and soul (physical, performance and personality) all three must be sending the same message – I am (your name) and I like who I am. Our personality, what we know to be true about us – that we are kind, loving people who want to make a positive difference in our world, must be validated and supported by our physical presentation and our performance in order to live a successful and balanced life. When we make good decisions and choices regarding who we are, we grow to love them and ourselves. With love comes the energy and desire to perform as we have chosen to be and with that performance comes the opportunity to select the physical needs and wants that support who we are and what we do. With such integrity comes the need to share our knowledge and love with others. How we perceive ourselves is not inbred, but learned through society. When we feel good about ourselves, we feel good about others. Harmonious living is learned behavior. We are responsible for and in control of our self-esteem! The final point is: we get what we give. To continuously get the self-esteem we desire, we must

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continuously share it with others. Go now and teach what works and has worked in all that you have learned on this site and in the days of your life. Give away, share your knowledge, support and love your neighbor, and your self-esteem will continue to grow in an unlimited and magnificent way.

Our growth in self-esteem results in the "inner treasure": Peace of Mind. With this peace comes the ability to live peacefully with others. So, our self-esteem comes from taking responsibility for you. Courtesy of the La Belle Foundation www.selfesteem.org

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FOR BRAIN HEALTH

Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.

TESTIMONIES OF THE WONDERFUL EFFECTS OF SAGEE • A 13-year-old Korean boy after taking Sagee for a few months, was able to get high score at the Gauss Mathematics Competition sponsored by the University of Waterloo. • A 36-year-old Toronto man suffering from Epilepsy and seizures, experienced noticeable improvement after taking Sagee for a few months. • A four year old autistic boy from Vaughan, ontario, is going to a normal school by the age of six years old after using Sagee for two years. His communications skills are much better and his social ability improved to the level of a normal kid. • Mr. Huang, a fifty-year-old man in Toronto has been suffering from Parkinson’s Syndrome. After taking Sagee for a few months, he noticed that he is more alert, less drowsy, and able to walk better than before. • A Toronto man, about 40-years-old, a computer software developer who was not getting deep sleep and experiencing tightness and weakness in his bicep and neck, soreness in tongue, tightness/pain in both shins, tightness/trembling in right forearm, after taking Sagee for a few months, all of the above symptoms disappeared. • Richmond, BC – Helen in her seventies suffered a minor stroke and her head and legs started shaking and a persistent headache and imbalance in walking gave her life an annoying downturn. By using Sagee for two treatments, all the symptoms have disappeared. Now she is still taking Sagee to maintain her health. • Ontario – A gentlemen from Ontario recovered from a sickness of brain fog and chronic fatigue, emerging from twenty years of financial struggles and health problems as a result of bankruptcy in business. After two courses of Sagee, he is now working part-time and is looking forward to go back to the industry in which his business went down twenty years ago with around 100 employees.

SAGEE CANADA WELLNESS

Do you want to discover your hidden health issues?

Experiencing poor health? How balanced is your body? Toxicity levels? Hormone balance? Mineral balance? Ph balance? What kind of deficiencies are in the body? What is potentially posing a threat to your future health? What kind of lifestyle changes do you need to make in order to heal naturally? How healthy are your organs?

If your answer is yes,

please let us provide you with the most complete holistic approach to healing naturally. Call 416-907-3586, 905-477-8558 to book an appointment. For information on our clinical services, such as, Acupuncture, EIS Whole Body Scan, Biofeedback Scan, Naturopathy and more please visit our website at: www.canadasagee.com

Acupuncture, Tuina Massage Electro Interstitial Scan, Biofeedback Scan and Therapy, as well as, Naturopathy

We Specialize in: Insomnia, Memory Loss, Alzheimer’s, Dementia, Parkinson’s, Anxiety, ADD, ADHD, Stroke, Autism, Epilepsy, Seizure, Headache, High Blood Pressure, Diabetes, Menopause

SAGEE INGREDIENTS Korean Ginseng, Grape Seed, Lycium Barbarum, Blueberry Extract Ginkgo Biloba Extract

Sagee is made from 100% botanical extract in a certiﬁed GMP facility.

www.canadasagee.com

info@sagee.ca

Distributor/retailer inquiry welcome. Suite 303, 170 Sheppard Ave. East For details please call: 416-907-3586

Our TCM Wellness Clinic offers:

(East of Yonge) North York, ON M2N 3A4

Tel: (905) 477-8558 (416) 907-3586 (613) 482-6589 (514) 907-3299 1-888-212-0213 HEALTHY DIRECTIONS August/September 2013 31

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Planet-Friendly Events CLEAN ENERGY CONFERENCE AND EXHIBITION: ICCE 2013 ICCE 2013: International Conference and Exhibition on Clean Energy September 9 – 11, 2013 o ttawa, o ntario, Canada ICCE 2013 takes place in Ottawa, Canada. Nestled on the banks of the majestic Ottawa, Rideau and Gatineau Rivers, Ottawa is one of the most beautiful G8 capitals in the world. Ottawa is also rich in culture and heritage with its many national institutions, parklands, waterways and historic architecture. This conference is organized to share and discuss recent developments in clean energy sector. The aim of ICCE 2013 is to gather researchers, scientists, engineers, practitioners, policy makers, from all over the world to present advances in the clean energy technologies. We are in an era in which there is a continuous progress in green energy sources and technologies and ICCE 2013 will provide a forum to exchange information, present new technologies and developments, and discuss the future direction, strategies and priorities in the field of clean energy. http://iaemm.com/ICCE2013/ icce2013@iaemm.com Additional Contacts & Websites: Renewable Energy Jobs http://goodworkcanada.ca/renewableenergyjobs Renewable Energy Courses & Conferences http://planetfriendly.net/calendar/energy Renewable Energy Organizations http://planetfriendly.net/energy.html http://dmoz.org/Science/Technology/Energy/Renewable/ http://en.wikipedia.org/wiki/Renewable_energy http://en.wikipedia.org/wiki/Category:Renewable_energy Ontario: http://www.oen.ca/dir/searchguide.html#energy

32 HEALTHY DIRECTIONS August/September 2013

YOUTH SUMMIT FOR BIODIVERSITY AND GREEN SOLUTIONS 2013 Youth Summit for Biodiversity and Green Solutions September 20-22, 2013 Ym Ca Geneva park, o rillia, o n WANTED: Young people in grades 9-12 from communities across Ontario Ontario Nature is holding its fourth annual Youth Summit to bring young leaders from across the province together for a weekend of building friendships and exploring beautiful Lake Couchiching. The Summit will be hosted by Ontario Nature’s Youth Council. Highlights to look forward to: • Activities: Bird banding, searching for reptiles and amphibians, hiking, canoeing, nightly campfires and a high-energy team challenge • Interactive workshops: Ontario’s species at risk, green technology, First Nations traditional medicine, urban planning, local food and MUCH more! • An inspiring keynote presentation delivered by Rob Stewart, conservationist and creator of the highlyacclaimed films Sharkwater and Revolution If you are a young person in grades 9-12 and are interested in building your leadership skills, learning more about conservation from experts, or meeting new friends who share a passion for nature, register at www.ontarionature.org/youthsummit. Contact n ame: Sarah Hedges http://www.ontarionature.org/youthsummit sarahh@ontarionature.org For Eco Living and Environmental News visit: www.healthydirections.ca Planet-Friendly Events Courtesy of: www.planetfriendly.com

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COURSES, TRAINING AND EVENTS BODYTALK

NLP PRACTITIONER CERTIFICATION

BODYTALK™ “A living healthcare system”

2013 NLP PRACTITIONER CERTIFICATION TRAINING IN TORONTO Call Elizabeth Payea Butler at 416-720-2151 or visit: www.nlppossibilitieswithdhe.com

that encompasses Western Medical expertise, energy dynamics of Acupuncture, Osteopathic and Chiropractic philosophy, clinical findings of Applied Kinesiology, the insights of modern Physics and Mathematics. Add to your existing healthcare practice to enhance results or BEGIN A NEW CAREER. www.bodytalkcentral.com or call TF 1-877-884-1767

DARKFIELD MICROSCOPY TRAINING DARKFIELD MICROSCOPY TRAINING Introductory Level Toronto – September 18-21, 2013 For more details: 905-294-9720 www.healthhouse.ca

NUTRITION SCHOOLS EDISON INSTITUTE OF NUTRITION Training Nutrition Professionals Worldwide Introductory, practitioner and m asters Diploma in n utrition The most complete Holistic Nutrition Correspondence Course worldwide. Accredited by CANNP, IONC, and NANP. Call today for your new career: 905-294-5090 or 1-800-456-9313 www.edisoninst.com

SELF-EMPOWERMENT EMPOWERMENT STARTS HERE

GET THE WORD OUT!

Live YOUR WOW in the NOW! www.empowermentstartshere.com

Classified and Courses Guide Send to: Jon Cousins / Advertising Sales healthydirections@rogers.com Call: 1-877-276-1849

Join us at the 24th Annual

Feast of Fields www.feastoffields.org • 905.859.3609

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SUNDAY SEPT. 8 2013

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at the COLD CREEK CONSERVATION AREA, in the Township of King. 1 - 5 p.m.

•••••••••••••••••••••••

TICKETS: EARLY BIRD $75 "

$100 each or 10 for $90 each

From Jan. 2-May 31st, 2013. From June 1st-May 31st, 2013.

Visa, Mastercard, Interac accepted. Purchase on-line at feastoffields.org or call 905.859.3609 HEALTHY DIRECTIONS August/September 2013 33

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SUPER FOODS

A True Delicacy the

Cashew

By Renita Rietz Cashews (Anacardium occidentale) come from a large evergreen tree that grows widely in tropical climates. It is believed wild cashew trees were native to Brazil and Paraguay up until the Portuguese colonization of Brazil. The export of cashew seeds in the 18th century by Portuguese merchants resulted in the introduction of this incredible tree to other parts of South America, India, Asia and East Africa where it continues to be a prominent crop in the world’s tree nut market. While we are most familiar with the cashew nut itself, all parts of the cashew tree provided the indigenous peoples of the Amazon rainforest a wide array of culinary, medicinal and practical applications. The bark and the leaves of the tree were used medicinally for digestive issues, inflammation and diabetes. The trunk of the tree exudes a white milky sap that turns black when it oxidizes to form a black stain that is used as an ink, varnish or dye. The kidney-shaped cashew nut as we know it, is botanically speaking the seed of the fruit of the cashew tree that grows at the end of a brightly coloured yellow and red swollen receptacle, known as the cashew apple, which is the false fruit encasing the cashew nut. The cashew nut is surrounded by a caustic resinous material, which is followed by a hard outer shell. The resinous

oil was traditionally used as a topical antifungal and skin treatment for wounds and is used today to produce resins and coatings. The brightly coloured cashew apple is still very popular today in local markets and is used to make juices, jams and various nourishing, vitamin C-rich fermented drinks. Today it is the cashew nut that plays a central role in the global trade of tree nuts. It is no wonder why. The cashew nut has been prized by many cultures around the world for its incredible nutrition. It is one of the highest sources of protein among tree nuts with 18.2 grams per 100 grams and is therefore used by many vegans and vegetarians as a valuable plant based protein alternative with all essential amino acids present. The nut also contains minerals such as calcium, magnesium, potassium, phosphorus, iron and zinc making it a supportive food for many functions in the body that require these nutrients, particularly for contributing to bone health. Predominantly comprised of monounsaturated fats, Cashews are a protective superfood for managing cholesterol and for promoting optimal heart health. Lastly, cashews contain roughly 33 grams of carbohydrate per 100 grams, making them a perfectly balanced snack containing all three macronutrients.

Great care must be taken to remove the whole cashew from the external shell so as to preserve the vital nutrition, enzymes, delicate fats and flavour profile. The ideal method is a low temperature process to soften the shell, followed by an extremely labour intensive hand peeling process of the thin bitter membrane. Hand-peeled whole cashews that are Certified Organic are difficult to find. The versatility of cashews is endless. As the perfect snack they can be eaten as is or combined with other superfoods to make a trail mix. One can add cashews to a smoothie recipe, yogurt, cereals and on top of salads. Delicious non-dairy milks and butters with soaked cashews or a cashew paste to add a creamy element to stews and soups is a favorite in traditional Indian and Asian cuisines as well as in raw food circles. Lastly use cashews as a creamy element to make exquisite raw ice creams. In a world of modern conveniences and access to a wide range of foods from around the world, we can easily overlook the consumption of a food such as the cashew nut. With its colourful history, laborious processing needs, exceptional nutritional benefits and vast culinary applicability, the cashew is truly a superfood delicacy. 

Nature’s Most Nourishing Superfoods

www.advantagehealthmatters.com Available At Your Favourite Health Food Store 34 HEALTHY DIRECTIONS August/September 2013

Cashew Nuts

Raw Shelled Almonds

Hemp Hearts

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