Healthy Directions Spring 2015 by Healthy Directions

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HEALTHY DIRECTIONS

BREAKFASTS WITH BOOST

SPRING 2015 HealthyDirections.ca

K’S SPRING BIKING TIPS

MY NEW ROOTS RECIPES

The Real Dirt on

The Best Sprouts to Eat and Grow Is AVOCADO oil the new COCONUT oil? Marnie’s Choice for

Fermented Foods

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SHATAVARI FOR VITALITY

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HEALTHY DIRECTIONS Spring 2015

Contents » SPRING INTO HEALTH Cleansing, Digestion and Joy

FOODS THAT FUEL DETOX Aid Liver Detox Phase 1 & 2

BEST FERMENTED FOODS Marnie’s Top Choices

THE QUESTION OF DIGESTION The Natural Medicine Cabinet

TREND WATCH

What’s Hot and Healthy 08

IS AVOCADO OIL THE NEW COCONUT OIL? New Oils Pour on the Scene

OMEGA-3 FROM FISH OIL Latest Research Findings

CURBING APPETITE SAFELY Garcinia for Weight Loss

Fitness for All 34

URBAN CYCLING K’s Fitness Tips

HEALTHY STARTS

Pathways to Better Health 33

NATURAL BEAUTY Feed Your Hair

NHP INDUSTRY PROFILE Whole Food Pioneer Source of Life

Baked Millet, Apple and Raison Breakfast ‘Cupcakes'

WORLD TRENDS AND HERBS Shatavari for Vitality

Carrot Bread with Coconut and Cardamom

PRODUCT PROFILE Source of Life® GOLD

FOOD PASSIONS Kitchen Inspiration 16

FIT FOR LIFE

BREAKFASTS WITH A BOOST Fluffy Lemon Chia Seed Pancakes

Oatmeal with NutraCleanse

THE BEST SPROUTS TO GROW AND EAT The Real Dirt

Plus more . . . 4 5 36 41

Editor’s Note Our Contributors Hot-Off the Shelf & Prize-Giveaways Courses, Training, Products & Events

MY NEW ROOTS The Life-Changing Loaf of Bread with Olives and Caraway Sprouted Wild Rice with Pistachios and Spring Vegetables

Black Lentil Salad with Tzatziki, Avocado and Pea Shoots HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2015 3

HEALTHY DIRECTIONS

editor

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Spring inspires us to open the windows, to breath in and to spring

clean. It motivates us to tie our runners on to run and walk and to bring out our bikes. While the sun and warmer days rejuvenate us, it is also the time of year when people in cultures around the world choose more detoxifying, cleansing foods to aid the liver.

SPRING 2015 Vol. 17 No. 2 Your compass for natural health, wellness and outdoor adventure.

Detoxify for Better Health and More Energy Ask your naturopath to develop a safe, cleansing program to suit your specific needs. To get started, Naturopath Rachel Schwartzman shares natural detoxifying approaches and which foods help aid Phase 1 and Phase 2 liver detoxification.

Editor Charleen Wyman char@healthydirections.ca

Contributors Rachel Schwartzman, ND, L.Ac, Birth Doula, Doug Cook, RD, MHSc, Jolie Root, LPN, LNC, Camilla V Saulsbury, Nadine Nellissen, Rosanna Lee, PHEc, MHSc, BASc, Sarah Britton, Marni Wasserman, Kathleen Trotter, MS, BA (Honours), Sylvain Bossé, Jennifer Hendry-Lynn, HBSc, 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 and events, features, recipes, coupons, free prizes and more:

www.HealthyDirections.ca

» EDITOR’S NOTE

Fermented is Fabulous One of 2015’s top heath food trends is a revival of fermented foods for digestive health. The reason traditional fermented foods are gaining popularity again is the high amount of probiotics and enzymes they contain. Food expert Marni Wasserman shares the health benefits of her favourite international choices. While on the question of digestion, Naturopath Jennifer HendryLynn also recommends fermented foods and looks at leaky gut syndrome, offering additional natural ways to improve and aid digestion. Finding Fresh with Sprouts Finding local, fresh foods in early spring is challenging. Sprouts can fill the gap and offer a vitamin and mineral packed crunch to salads, wraps and sandwiches. We went to the root of the health benefits in sprouts with Rosanna Lee, PHEc, MHSc, BASc this edition. She shares the healthiest choices available to buy at your favourite health food store or farmers’ market. If your green thumb is starting to itch and it’s too soon to seed your garden, try growing sprouts on our countertop. They take minimal space and the rewards are ready to eat in a few days. Kitchen Inspiration to Keep You Moving We hope to inspire you in the kitchen with new foods and recipes to try this edition. We’ve included energizing breakfast recipes and recipes from Sarah Britton’s new book released this April My New Roots including her most famous Life-Changing Loaf of Bread recipe. Enjoy all the glorious blooms of spring, get into the garden and cycle through Canada’s incredible scenery! Spring into health,

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed 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 marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist, author of Plant-Based Diet for Dummies, and owner of Toronto’s first plant-based cooking studio, Marni uses passion and experience to educate individuals on how to adopt a realistic plant-based lifestyle that is both simple and delicious. Visit: www.marniwasserman.com.

Doug Cook, RD, MHSc is a registered dietitian with a focus on functional medical nutrition therapy. He uses an integrative and holistic nutritional approach providing science-based guidance on food and diet. He is the author of The Complete Leaky Gut Health & Diet Book released this April. www.dougcookrd.com.

Sarah Britton is the acclaimed holistic nutritionist, writer, and photographer behind the popular healthy foods blog My New Roots. She grew up in Toronto and graduated a certified nutritional practitioner from the Institute of Holistic Nutrition in 2007.

rosanna Lee, PHEc, MHSc, BASc is a nutrition and health expert, a professional home economist and an avid foodie with diverse experiences in healthcare, community nutrition, industry, education, public health and research. Call: (647) 889-8854.

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2015 5

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Âť NATUROPATHIC ADVICE

Foods that Fuel Liver Detox By Rachel Schwartzman, ND, L.Ac, Birth Doula Our liver works very hard to keep us healthy. Poor food choices, alcoholic beverages, medications, and environmental toxin exposure are just a few examples of what our liver has to detoxify for us. The liver uses a two step detox sequence known as, Phase 1 and Phase 2 detoxification. Phase 1 is when the liver makes toxins soluble by processing them into a water soluble form. This crucial step is what allows these toxins to be excreted from the body. Problems arise, when Phase 1 is complete, at this point toxins can be 60 times more harmful to our bodies then before they entered our body. This is where Phase 2 comes in, and finishes up the dirty job of Phase 1. Phase 2 neutralizes the toxins. If Phase 2 is not working well, we will store those toxins in our fat cells, and this can make us sick. This toxic burden has been connected to headaches, migraines, acne, mood disturbances, as well as women's health concerns, such as fibroids, endometriosis, breast cysts, and cancer. Below are some simple things you can do to help your body move these toxins out!

INCREASE CRUCIFEROUS VEGETABLES IN YOUR DIET Increase cruciferous vegetables in your diet such as; cabbage, broccoli, cauliflower, kale, collards, bokchoy, and brussel sprouts at least three times per week. These foods support both Phase 1 and Phase 2. This means they process the toxins and excrete them effectively. Not a lot of foods can do that. Cruciferous vegetables are also touted for their anticancer properties, and are rich in indole-3-carbinol, a phytochemical that inactivates potentially harmful estrogens, reducing the risk of female fibroids, cysts, and cancers.

DRINK LEMON WATER Start your morning off with a glass of lemon water. Cut about 1/4 of a lemon wedge and squeeze into a glass of room temperature water. The bitter flavour of lemon stimulates the liver and promotes bile production from the gallbladder.

EAT RASPBERRIES AND ADD TUMERIC TO YOUR DIET Raspberries and tumeric both slow down Phase 1 and speed up Phase 2. This is a good thing. Tumeric can be added to rice, tossed in with some veggies, added to smoothies, or mixed in with some almond milk and honey as a warm beverage.

EAT VEGETARIAN Try having a few vegetarian meals per week. You can start with "Meatless Monday" and incorporate beans into your lunch or dinner plan. Beans help support phase 2. There are a variety to choose from; chickpeas, black beans, kidney beans, lima beans etc. Add them to a salad, put them in a wrap, on rice or quinoa, or make a bean salad.

GO MORE GREEN Pump up your green vegetable intake or consider a greens drink. Green vegetables are rich in vitamins and minerals; such as C, K, E, K, folate, calcium, magnesium and iron. They really are a powerhouse of nutrition. They also neutralize chemicals and pesticides in our foods, and support liver health. A green supplement is helpful on the days you are not eating enough of these vegetables. Powdered drinks are easily mixed into water and give you the equivalent serving size of 8 vegetables. There are a variety to choose from, just make sure you pick up an organic one.3

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturist and birth doula. She maintains a general family practice in Toronto, with a special interest in family medicine, women's health, pregnancy and pediatrics. Visit: rachelschwartzman.com

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2015 7

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Âť TREND WATCH HEALTHY OILS

Is Avocado Oil the New Coconut Oil? By Doug Cook, RD, MHSc

Coconut oil has been enjoying the spotlight for a few years and with good reason, itâ&#x20AC;&#x2122;s a great tasting and versatile oil rich in mediumchain, saturated fatty acids. However, it may be time to pour on avocado or camellia oil for their share of the glory. They, as well as flax oil are gaining popularity with health-conscious consumers. 444

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AVOCADO OIL

CAMELLIA OIL

If you’re in the mood for something a little different than the tried and true olive oil, consider avocado oil. Based on my experience with clients, as oil it’s new for most people. Like olive, avocado oil is extracted from the flesh of the fruit versus the seed which doesn’t contain much oil at all. Avocado oil is a rich, emerald green oil with low acid levels and is naturally trans fat free.

By far this is the new kid on the block for North America but not in Asia where it is well known. Camellia oil also goes by tea seed oil and tea oil; all coming from the plant genus camellia which includes camellia oleifera, camellia sinesis and camellia japonica. Because it comes from the tea plant, many confuse it with tea tree oil although the oils are completely different with different features. Unlike tea tree oil, camellia oil is edible. It is described as having a light, nutty, asparagus-like flavour and a pale-green colour. It is quite versatile as cooking oil and it’s used for salad dressings, in baking, sautéing, or dips like hummus; essentially anywhere you’d use olive or avocado oil. It’s no wonder why this oil is gaining popularity and may just become a staple pantry oil like olive oil is. From a health perspective, camellia oil has been promoted as a traditional remedy for bowel, stomach, liver and lung disease in Asia. Animal studies confirm that camellia oil can prevent damage to the lining of the stomach and intestines from non-steroidal antiinflammatory drugs (NSAIDs) like ibuprofen, and increases levels of the antioxidant glutathione peroxidase, super oxide dismutase while decreasing inflammatory markers seen with NSAID use.

Vitamin E As far as oils go, avocado oil is a good source. While vitamin E is made up of eight similar, but structurally different compounds, it is highest in the alpha-tocopherol form but does contain small amounts of beta and gamma tocopherol as well. Cold pressed avocado oils will have the highest amounts of vitamin E. Chlorophyll Avocado oil contains high levels of chlorophyll (about 10 times more than olive) which is responsible for its intense emerald green colour. Fatty Acid Composition Avocado oil is richest in monounsaturated fat, about 7072% of the total fat with the balance coming from polyunsaturated and saturated fatty acids. Avocado oil is very low in the plant-based omega 3-fat alpha-linolenic acid. Smoke Point In cooking, the smoke point is the temperature at which the oil degrades and there is some degree of oxidation. Unrefined avocado oil has a smoke point of: 217 C or 375400 F and an even higher one 271 C or 520 F for the refined version making it suitable for medium to medium-high temperature cooking.

Fatty acid composition This oil is very high in monounsaturated fats, about 82% of the total fat. Because of this, it is sometimes referred to as olive oil from Asia. Smoke point Camellia oil has a relatively high smoke point of 246 C or 475 F also making it suitable for cooking at moderate to moderate-high temperature like avocado oil.

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FLAX OIL Flax has been the darling of the ‘health food’ world for a long time and having been in the sidelines for awhile is making a come back. Flaxseed oil comes from the seeds of the flax plant and is a golden amber colour with a distinct flavour. Its main claim to fame is that it’s high in omega-3 fats.

THE CHOICE IS YOURS Variety is the spice of life and it’s no different when it comes to oils; consider having a few different oils on hand in the kitchen including coconut, avocado and camellia oil.3 References:

Fatty Acid Composition Flaxseed oil is comprised of about 57% of the plant form of the polyunsaturated omega-3 fat alpha linolenic acid (ALA); similar to, but different from its animal-based omega-3 siblings EPA and DHA. The recommended dietary allowance for men is 1.6 g/day and 1.1 g/day for women. It’s estimated that the average Canadian is getting between 1.3 to 2.5 g/day without any concerted effort because ALA is found abundantly in the food supply. To put it into perspective, one tablespoon of ground flax has about 2 g of ALA. If you’re choosing flaxseed oil, with 8 g of ALA per tablespoon,you’re likely getting more than enough. It’s worth mentioning that there is some concern about a possible increased risk for sex-hormone related cancers with higher than typical intakes of ALA; something that can easily be done when flaxseed oil is used liberally in the diet or when take as a supplement. Men with prostate cancer should not take ALA supplements and flax oil would provide ALA in amounts like supplements would. Intakes of 2 to 3 tablespoons per day are not uncommon and would provide 16 – 24 g of ALA, an amount not seen when eating whole foods. Flaxseeds have a smaller amount of ALA and have lignans, phytonutrients that appear to be protective against cancer which is why, in the case of flax, the whole food may be the better choice. Smoke Point Flaxseed oil is highly unsaturated making it more susceptible to damage from light, air and cooking; with a smoke point of just 107 C or 225 F and should never be used in cooking. Use sparingly; it doesn’t provide anything that whole food can’t and might result in an excess of ALA consumption.

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Alpha-linolenic acid and risk of prostate cancer: a case-control study in Uruguay.http://tinyurl.com/q69278s Alpha-linolenic acid http://tinyurl.com/pzw9otd Beneficial effects of Camellia Oil on ketoprofen-induced gastrointestinal mucosal damage through upregulation of HO-1 and VEGF http://tinyurl.com/pw33fgo Tea oil camellia: a new edible oil crop for the United States http://tinyurl.com/nqwfjpa

Doug Cook, RD, MHSc is a registered dietitian with a focus on functional medical nutrition therapy. He uses an integrative and holistic nutritional approach providing science-based guidance on food and diet. He is the author of “The Complete Leaky Gut Health & Diet Book” (Robert Rose, Spring2015). www.dougcookrd.com.

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canada

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» OMEGA-3 RESEARCH

The Extraordinary Benefits of

Omega-3

By Jolie Root LPN, LNC

HEART HEALTH In a Heart and Stroke Foundation of Canada position statement the foundation recommends consuming more polyunsaturated fat, especially omega-3 fatty acids (fatty fish, flaxseed). In their statement they claim omega-3 fat helps prevent blood from sticking and clotting and helps lower triglycerides. In the American Heart Association’s scientific statement on omega-3s’ effect on heart health, it endorses raising DHA and EPA levels by eating fish or taking a daily fish oil supplement. Studies show omega-3 fatty acids improve blood flow through the constricted arteries of heart disease patients. EPA and DHA support normal blood pressure, while increasing protective high-density lipoprotein (HDL) cholesterol. Higher HDL substantially reduces heart attack risk.

BRAIN HEALTH The Alzheimer Society of Canada offers tips for making healthy food choices and recommends including foods rich in omega-3 oils, such as cold-water fish and walnuts. For adults, omega-3s improve mood, memory, recall, reasoning, and focus and support brain health as we age. Chicago’s Rush Medical Center found people with the highest levels of DHA had a 60 percent lower risk of Alzheimer’s than those with the lowest levels. The University of Sheffield Psychiatry Department researchers found omega-3 fish oil supplements help alleviate the symptoms of depression, bipolar disorder, and psychosis.

JOINT HEALTH Omega-3 EPA has a positive effect on inflammatory response. EPA competes with pro-inflammatory arachidonic acid in the body. This means EPA helps regulate body inflammation, which may benefit painful inflammatory conditions, such as arthritis. Patients with psoriasis, atopic dermatitis, and bronchial asthma have also experienced benefits.

MIGRAINE RELIEF Decreased frequency and severity of migraine attacks were noted in a study at the University of Cincinnati. The majority of people who took fish oils experienced a 4050 percent reduction in migraine frequency and severity. Participants took nine fish oil capsules daily, with each providing 180 mg of EPA and 120 mg of DHA.

ENDOCRINE SYSTEM HEALTH Recent studies find taking fish oils improves insulin sensitivity and reduces insulin resistance in older adults. Since insulin resistance may lead to type 2

diabetes, this is welcoming news. The Norwegian Institute of Health established the role of omega-3 fatty acids in controlling diabetes. The study shows giving cod liver oil to children during their first year of life reduces the juvenile diabetes risk by as much as 25 percent.

INFANT AND TODDLER HEALTH Omega-3 is helpful for brain development. Many pregnant and nursing mothers shape their baby’s intelligence and happiness by supplementing with fish oil. Exciting studies show children (and adults) with attention deficit disorder (ADD) and attention deficit hyperactivity disorder (ADHD), dyslexia, dyspraxia, and compulsive disorders experience a greatly improved quality of life when taking a daily dose of approximately 700 mg of combined EPA and DHA. We simply cannot afford to ignore the lifelong benefits of fish oils. At all ages, from the cradle to our golden years, omega3s help keep us vibrantly healthy, strong, and sharp!3

Lemon, Garlic, and Herb Popcorn Ingredients: 6 cups of popped hot air popcorn 2 Tbsp. of Carlson Cod Liver Oil Lemon Flavor 2 Tbsp. of melted butter Frontier Natural Products, Garlic ‘N Herb, Salt-free Blend

Directions: Pour Carlson Cod Liver Oil and melted butter over popcorn. Gently toss. Sprinkle with Garlic ‘N Herb seasoning. Gently toss again, and enjoy with friends. Note: This recipe is great for adults and children alike. To make this recipe kid-friendly, simply add 1 Tbsp of Carlson for Kids Cod Liver Oil in lemon flavor in lieu of the adult product.

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Research on the incredible health benefits of omega-3s is published almost daily. The marine omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) play a crucial role in brain, nervous system, and eye development. Here are some of the findings.

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A Family Brand You Can Trust

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Years STRONG

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recipes

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» FOOD PASSIONS BREAKFASTS WITH A BOOST

Fluffy Lemon, Chia Seed Pancakes

Courtesy of Bob’s Red Mill Everyday Gluten-Free Cookbook by Camilla V Saulsbury, 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold. 16 Winter 2015 HEALTHY DIRECTIONS | www.healthydirections.ca 16 Winter 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

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TINNITUS Lilly battled with tinnitus for many years. After coming across Ear ToneTM she finally relieved her condition. Here is her story:

Fluffy Lemon Chia Seed Pancakes Gluten-Free Cottage cheese in the batter makes these lemony pancakes light and fluffy, with a flavour reminiscent of cheesecake — a wonderful breakfast surprise! Chia seeds give them a cheerful polka-dotted appearance and a subtle crunch.

The ringing in my ears finally faded!

• Makes 12 pancakes INGREDIENTS 2⁄3 cup millet or sorghum flour 1⁄3 cup tapioca starch 1⁄2 tsp baking soda 1⁄4 tsp fine sea salt 2 tbsp fine crystal cane sugar 11⁄2 tbsp chia seeds 4 large eggs 1 cup cottage cheese 1⁄2 cup milk 2 tbsp melted virgin coconut oil or unsalted butter 1 tbsp finely grated lemon zest Nonstick cooking spray

DIRECTIONS In a large bowl, whisk together millet flour, tapioca starch, baking soda and salt. In a medium bowl, whisk together sugar, chia seeds, eggs, cottage cheese, milk, coconut oil and lemon zest until blended. Add the egg mixture to the flour mixture and stir until just blended. Heat a griddle or skillet over medium heat. Spray with cooking spray. For each pancake, pour about 1⁄4 cup (60 mL) batter onto griddle. Cook until bubbles appear on top. Turn pancake over and cook for about 1 minute or until golden brown. Repeat with the remaining batter, spraying griddle and adjusting heat as necessary between batches.

TIPS You can use 1 1⁄2 tsp (7 mL) lemon extract in place of the lemon zest. An equal amount of poppy seeds can be used in place of the chia seeds.

y tinnitus problem started years ago. I was listening to music during a long bus ride and when I stepped off, I noticed a constant ringing in my ears. Over time the ringing kept coming back and the noise even increased. It was unbearable. When a friend told me about Ear Tone, I bought a box with great anticipation. After starting the second box I noticed that

the ringing was reducing in strength and it’s been declining ever since. I can’t express how happy this makes me feel and how much I now enjoy some silence. I still take Ear Tone, just to make sure I keep my ears healthy and to prevent problems in the future. I strongly recommend Ear Tone – it has made a world of difference to me.”

Lilly P., Sweden

PROVEN EFFECT

DO YOU SUFFER FROM TINNITUS? Ear Tone is a Swedish product that is based on new research, showing significant results in relieving tinnitus naturally. Ear Tone works by supplying the ear with the right nutrients while promoting peripheral blood circulation. Try Ear Tone today and experience the effects for yourself. MC

ONLINE SHOP

Available at participating pharmacies, health food stores and online. 1-877-696-6734.

newnordic.ca

Courtesy of Bob’s Red Mill Everyday Gluten-Free Cookbook by Camilla V Saulsbury, 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

‘‘

* ® / ™ Trademarks of Loblaws Inc. Used with permission. All rights reserved. Loblaws Inc., its parent company or any of its franchisees and/or affiliates are not a sponsor of, nor affiliated with New Nordic. To make sure this product is right for you, always read the label and follow the instructions.

recipes

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» FOOD PASSIONS BREAKFASTS WITH A BOOST

Baked Millet, Apple and Raison Breakfast ‘Cupcakes'

Carrot Bread with Coconut and Cardamom

Part muffin, part cereal and 100% delicious, these portable millet “cupcakes” are the new definition of fast food. Makes 12 cupcakes.

The exotic scents of coconut and cardamom instantly elevate this quick and easy bread into a very special treat. It is also loaded with good-for-you ingredients, which means you can savour it for breakfast and snacks. Makes 12 slices. Preheat oven to 350°F. .

INGREDIENTS 1 1⁄2 cups unsweetened apple juice 2 large tart-sweet apples (such as Gala, Braeburn or Golden Delicious), peeled and shredded 1 cup millet 3⁄4 cup raisins or other chopped dried fruit 1⁄4 tsp fine sea salt 2 tbsp warmed virgin coconut oil 1⁄2 cup chopped toasted nuts or seeds (optional)

DIRECTIONS In a medium saucepan, bring apple juice to a boil over mediumhigh heat. Reduce heat to medium-low and stir in apples, millet, raisins, salt and coconut oil; cover and simmer for 5 minutes. Remove from heat and let stand for 15 minutes. Uncover and stir in nuts, if using. Meanwhile, preheat oven to 350°F (180°C). Divide millet mixture equally among prepared muffin cups. Bake for 25 to 30 minutes or until tops are pale golden and slightly puffed. Let cool in pan on a wire rack for 15 minutes, then transfer to the rack to cool completely. Courtesy of Bob’s Red Mill Everyday Gluten-Free Cookbook by Camilla V Saulsbury, 2015 © www.robertrose.ca. Reprinted with publisher permission.

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INGREDIENTS 2⁄3 cup sorghum flour Courtesy of 2⁄3 cup millet flour Bob’s Red Mill 2⁄3 cup potato starch Everyday Gluten-Free Cookbook 2 tsp GF baking powder by Camilla V Saulsbury, 1 tsp ground cardamom 2015 © www.robertrose.ca. 1⁄2 tsp baking soda 1⁄2 tsp fine sea salt 1 cup packed light brown sugar 2 large eggs 1⁄2 cup melted virgin coconut oil 2 cups shredded carrots 1 1⁄4 cups unsweetened flaked coconut

DIRECTIONS In a large bowl, whisk together sorghum flour, millet flour, potato starch, baking powder, cardamom, baking soda and salt. In a medium bowl, whisk together brown sugar, eggs and coconut oil until well blended. Add the egg mixture to the flour mixture and stir until just blended. Gently fold in carrots and coconut. Spread batter evenly in prepared pan and loosely tent pan with foil. Bake in preheated oven for 80 to 90 minutes or until top is golden and a tester inserted in the center comes out clean.

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Oatmeal with NutraCleanse Adding NutraCleanse to your oatmeal is a gluten-free way to support healthy blood pressure, weight loss and better digestion. It provides omega-3 and omega-6 and a high amount of fibre to your diet.

INGREDIENTS 1/3 cup oatmeal 1 cup coldwater 1 pinch of salt 1/3 cup of NutraCleanse (contains flax seed, psyllium husk dandelion root powder, burdock root powder and fenugreek seed powder) 1/2 cup of berries (blueberries, blackberries, red currants)

DIRECTIONS Add 1/3 cup oatmeal to 1 cup cold water in pot with dash of salt. Heat to boiling, stirring frequently. Turn heat down and simmer for 5 minutes, stirring occasionally. Then add 1/3 cup Nutracleanse and stir. Empty into bowl, serve with honey and milk. Top with your favourite berries. Enjoy!

ON THE RUN? Just add 1/3 cup or three heaped tablespoons of NutraCleanse to 2/3 cup of milk or juice and stir. (Mixture will naturally thicken after 1 minute). Courtesy of Nutracleanse.

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products

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» PRODUCT PROFILE HIMALAYA GARCINIA CAMBOGIA

Proving the Safety and Efficacy of

Weight Loss Herb Garcinia Cambogia By Nadine Nellissen

How does garcinia cambogia research measure up? Himalaya Herbal Health Care’s human clinical trials are proving Himalaya garcinia both supports a natural body weight and promotes healthy cholesterol levels. Garcinia cambogia is an effective herbal aid to launch and support any weight management program. Its lengthy historical use for reducing cravings and controlling appetite has worked for generations and is now being confirmed through leading edge scientific studies completed by Himalaya Herbal Health Care.

A TESTED ACCURACY AND DOSAGE STRATEGY Himalaya validates the safety and efficacy of their products through their own human clinical trials, using their own product. The dosage used in the clinical trials is the same suggested dosage on the purchased product. This allows for an increased rate of success because an appropriate time frame for expected change is suggested. Double blind placebo controlled studies completed on the Himalaya garcinia, have shown that in as little as 6 weeks, by taking one caplet twice daily post meals, feelings of satiety and fullness increase; reducing occasions of overeating. Other Himalaya studies showed that garcinia can also help maintain a natural body weight, and help promote healthy cholesterol and lipid levels. For example, one four month clinical trial showed that Garcinia was able to reduce BMI by 31.3% with no toxicity or adverse reactions observed in any of the patients. Himalaya garcinia not only prevents the formation of fat, but also promotes the “burning” of stored fat. Garcinia’s ability to enhance weight management stems from the phytochemicals contained in the fruit of this

plant. A key entity is hydroxycitric acid (HCA). HCA has been shown to play 3 key roles that may lead to the promotion of fat loss and weight management. 1. HCA reduces the conversion of blood-sugar to fat. It does this by inhibiting ATP citrate lyase, an enzyme that converts sugars into fatty acids, such as cholesterol and triglycerides, thus supporting the body’s lipid profile. 2. HCA redirects incoming food and stored fat into glycogen. Glycogen is the body’s instant form of energy and does not spike blood sugar levels. This allows the body to feel more energized and receive more vitality. 3. Lastly, HCA also signals and increases feeling of satiety, which reduces appetite and cravings.

RETAINING THE PURITY Himalaya garcinia is organically grown in the native habitat of the evergreen forests of India where it has been naturally harvested and grown for hundreds of years. Himalaya garcinia is grown without the use of pesticides or herbicides and extracted using a patented process that retains the full symphony and proportion of the plant constituents and co-factors. Himalaya does this by keeping the extraction method the same as traditional practices, by using water, resulting in a clean, pure, extract free of solvents. Utilizing a patent pending process, Himalaya then binds their garcinia into a caplet using components of the plant itself. This revolutionary process not only provides the whole herb, but also makes it the only USDA certified garcinia on the market in a capsule or tablet form.

ABOUT HIMALAYA Himalaya recognizes that HCA is a key component in Garcinia and has dedicated a significant portion of the formula to contain a 65% HCA extraction. However, in addition to HCA, Himalaya finds value in all plant elements, such as the fruit, fruit rind and leaf powder. Himalaya garcinia uses the entire fingerprint of the plant. This is important because there are constituents and co-factors in the whole herb that are necessary to provide the positive health benefits people have experienced from the traditional use of garcinia.

20 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

Integrating the principles of traditional medicine and modern science, Himalaya is a world pioneer in the field of scientifically validated herbal healthcare. Himalaya holds a reputation for clinically studied, pure, and safe herbal health care products that are based on extensive scientific validation and stringent quality controls.3 Nadine Nellisson has been interested in wholistic health since her involvement in sports at an early age. It was from an athletic viewpoint she realized the important connection between physical exercise, diet and emotional health. Nadine offers practical, as well as inspirational ways to approach and understand health.

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Grow

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» FOOD PASSIONS WHAT’S SPROUTING IN YOUR KITCHEN?

The Real Dirt on

The Best Sprouts to Eat and Grow By Rosanna Lee, PHEc, MHSc, BASc

Fresh is hard to find in April except for growing your own sprouts or buying at the indoor Farmer's market. Which ones pack the most punch?

Spring is one of the best times of the year. Picturesque signs of new life, growth and renewal emerge as we thaw from a long, dark and cold winter season. Light patches of green grass surface, birds and squirrels come out and play, and the first little buds push out from the ground; all signalling the bright and warmer days ahead. What is most exciting about spring are the abundance of foods that start to come out from hiding. However, being in between winter and summer, it can still be quite challenging to find a variety of fresh foods to nourish our bodies. The vegetables and fruits we often find in grocery stores and markets these days

are largely imported and travel many food miles to get to our plates. But if you’re an organic locavore and prefer to find your fare at community farmers’ markets you might not find what you need. A great alternative is to start up your own do it yourself (DIY) project and grow your food in the comfort of your own home. Sprouts are a wonderful plant food source to consider – they are easy to grow, take up very little space, are low-maintenance, are versatile in many recipes and are a healthy and nutritious addition to your meals, snacks and beverages.

22 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

ALFALFA SPROUTS Alfalfa generally take 1-2 days to sprout and can be incorporated into your meals raw or cooked. These sprouts have a mild flavour with a light crunch. The average serving of alfalfa sprouts contains 35% protein with 4 out of the 8 essential amino acids we need for our bodies. Alfalfa sprouts also provide a good source of vitamins D and E – with vitamin D complimenting our absorption of calcium, and vitamin E supporting a healthy immunity and restoring skin and eye health.

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WHAT ARE SPROUTS? Sprouts are edible plant sources of food and come in multiple varieties (e.g. bean sprouts, sunflower sprouts, alfalfa sprouts, rye sprouts, pea sprouts). They are essentially the shoots of germinated seeds that we use to grow plants. Sprouts are nutritionally great sources of protein, vitamins, minerals and fiber.

On top of this, sprouts support heart health, help lower cholesterol, and can also help us maintain and, or lower our weight due to their fiber content. The most common types of sprouts we use are alfalfa, mung bean, soybean, lentil, cabbage, radish and rye, which we often find in our salads, soups, casseroles and wraps.

PEA SPROUTS Pea sprouts take an average of 3-4 days to grow and provide 22% protein per serving. A tiny but a goodie (not only because they are sweet and fresh-tasting), pea sprouts provide all essential amino acids and are a great addition to salads or soups if you are looking for added protein. Essential amino acids help with the maintenance of protein balance in our bodies and help support muscle repair.

SOYBEAN SPROUTS

CLOVER SPROUTS

Very mild in flavour (almost none) and big on crunch, these sprouts take an average of 4-6 days to grow and can be consumed raw or cooked as well. An average serving of soybean sprouts contains 40% protein, vitamins A, B and C and a good amount of minerals for good health. Vitamin A supports vision health, provides immune support, and promotes cell growth and restoration. Vitamin B can help boost our moods, maintain a healthy nervous system, repair our cells and ease stress and aid in our memory. Vitamin C can provide immune protection, promote cardiovascular and prenatal health and maintain skin health.

With a mild flavour and an extremely tender texture, clover spouts are also big on nutrition (very similar to alfalfa sprouts). Often incorporated into micro-green gardens at home, clover sprouts provide 35% protein per serving with vitamins A, B, C, E and K. These sprouts also contain a handful of minerals – calcium, iron, magnesium, phosphorous, potassium, zinc, carotene, chlorophyll and amino acids.

FENUGREEK SPROUTS This is not a common sprout we hear about, but fenugreek sprouts are extremely nutritious. With a bitter and a distinct

aromatic flavour (pairs well with a sweet dressing for salads), fenugreek sprouts offer an array of nutrition – vitamins A, B, C, E and are loaded with minerals like calcium, iron, magnesium, phosphorous, potassium, zinc, carotene and amino acids. Now that you know the health benefits of sprouts, try incorporating them into a variety of different recipes – adding nutrition, vibrant colour and texture to your meals! Some neat ways to use sprouts are adding them to curries, smoothies, cakes, stir fries, juices, breads and cereals. For a listing of more creative recipe ideas, check out Sprout People for some added inspiration! http://sproutpeople.org 3

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2015 23

recipes

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» FOOD PASSIONS MY NEW ROOTS

The Life-Changing Loaf of Bread with Olives and Caraway

Recipes and Photos by Sarah Britton There is no way I could write a cookbook and not include the famous recipe that launched My New Roots into the blog stratosphere. The life-changing loaf of bread continues to circle the globe, convincing skeptics everywhere that healthy food can also taste delicious. To change things up a tad, I added a couple of my favorite things: caraway seeds and black olives. These little flourishes really make the bread special and even tastier.

Makes one delicious loaf. INGREDIENTS

DIRECTIONS

1 cup sunflower seeds 1⁄2 cup flax seeds 1⁄2 cup hazelnuts or almonds 1 1⁄2 cups gluten-free rolled oats 2 tablespoons chia seeds 4 tablespoons psyllium seed husks (3 tablespoons if using psyllium husk powder) 1 teaspoon fine sea salt 1 tablespoon caraway seeds 1 tablespoon pure maple syrup (for sugar-free diets, substitute a pinch of stevia) 3 tablespoons coconut oil or ghee, melted 1⁄2 cup Kalamata olives, pitted and chopped

In a flexible silicone loaf pan (or a parchment-lined loaf pan) combine the sunflower and flax seeds, hazelnuts, oats, chia seeds, psyllium seed husks, sea salt, and caraway seeds, stirring well. Whisk the maple syrup, oil, and 11⁄2 cups / 340ml water together in a measuring cup. Add this mixture plus the chopped olives to the dry ingredients, and mix until everything is completely soaked and the dough becomes very thick (if the dough is too thick to stir, add 1 or 2 teaspoons of water until it is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter covered for at least 3 hours, or overnight. Preheat the oven to 350°F / 180°C. Bake the loaf on the middle rack of the oven for 20 minutes. Remove the bread from the loaf pan, turn it upside down directly onto the oven rack, and bake for another 30 to 40 minutes. (The bread is done when it sounds hollow when tapped.) Let the bread cool completely before slicing; to slice it easily, use a very sharp, smooth knife instead of a serrated bread knife. Store the bread in a tightly sealed container in the refrigerator for up to 5 days. (It freezes well, too, so slice before freezing for quick and easy toast!)

PSYLLIUM SEED HUSKS This bread does not contain any flour, so the binding agent used is psyllium. Psyllium seed husks are one of nature’s most absorbent fibers, able to suck up over ten times their weight in water. For this reason, psyllium helps to reduce cholesterol levels, aid digestion, and augment weight loss. 444 Excerpted from My New Roots: Inspired Plant-Based Recipes for Every Season by Sarah Britton. Copyright ©2015 Sarah Britton. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited, a Penguin Random House Company. Reproduced by arrangement with the Publisher. All rights reserved.

h s i

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Stop Heartburn

& Reflux Naturally

Prevent reflux by having an acid-alkaline balanced stomach

using a natural health product #39. This increases energy-promoting oxygen in all cells of our body. Most people are not aware of the importance of a natural acidalkaline balanced body and suffer all their lives needlessly with discomforts. You should not need any antacids or drugs and feel well in your stomach, help digestion and strengthen your immune system (located mostly in your intestines) to fight all illnesses including cancer cells that we have in our body every day. Dr. Otto Warburg received two Nobel prizes for his discovery that cancer cells cannot exist in a an oxygen-rich environment. Achieving an acid- #39 NPN 80053642 alkaline balanced body is easy with #39 and has no side effects. Prevents discomforts and illness. Supporting information on the internet. Truthful actual experiences from real people: Reflux gave me a sore throat and I could not sing in the church choir anymore. After taking Bell #39 I have no more reflux and rejoice in singing again. Helene Giroux, 65, Quebec, QC. Have family history of heartburn. For last 10 years I suffered a lot with acid reflux. I told all family members about #39 being all natural, giving quick relief with no side effects and no antacids needed anymore. Michael Fasheh, 49, Port Ranch, CA. Heartburn, acid reflux, stomach trouble for many years. Doctors gave me different pills, but I had no lasting relief. Had every test known to man. I finally talked to my health food store and they said Bell Acidic Stomach/Alkaline Balance really works. It sure does. I had my husband and son take it and they all had the same results. I can now eat even spicy food with no problems. Verna Conti, 80, London, ON.

ACNE

Calcified swollen fingers

Eczema, Rosacea & Psoriasis

Calcified hardened arteries

Guaranteed better than all others they used

say dozens of delighted users with full names and towns on the Bell website. Works by cleaning blood inside rather than attacking skin from the outside and leaving the actual cause untreaded. Here are a few examples: Actual Results. After 1 week my severe acne became quite mild and after 2 weeks it had completely vanished. I suffered for 5 stressful years of having acne and extremely dry, irritated skin. Bell Help for Skin Disorders“saved my life”. My skin is now beautiful and you would never know I suffered from acne and other skin problems for years. Zach Lustgarten, 18, Oshawa, ON. RED NOSE/CHEEKS ROSACEA gone in less than a week. Was fighting it for 30 years with topical creams and prescriptions without #60 NPN 80044199 getting satisfaction. I live a healthy life, don’t smoke and don’t drink. People thought a reddish face comes from drinking. This is a myth. Will take it for the rest of my life when needed. Donald E. Gillespie, 56, Innisfil, ON. PSORIASIS I had severe psoriasis over 95% of my body. Last 5 years I have stunned every doctor and dermatologist. I spent tons of money on remedies. After I got Bell Help for Skin Disorders, I’ve never seen anything work as fast in my life. Within 2 days I saw my skin clearing up. I’m speechless. It was inexpensive compared with what I spent before. Jessica Shantz, 25, Dawson Creek, BC. ECZEMA For 6 years my family doctor and dermatologist tried many medications and creams. After taking Bell Help for Skin Disorders for just a few days my eczema itching stopped and my face started to clear up. After suffering so long I am amazed with the results. Andy Yuen, 58, Vancouver, BC.

Snoring?

Sleep apnea? Trouble falling asleep? University of Toronto professor states that 69% of adults have sleeping problems. Bad sleep reduces physical and creative energy all next day. Almost all families are affected. Sleep apnea may cause high blood pressure, strokes, heart attacks and irregular heart beats. Can be very destructive in relationships. Hundreds of true testimonials on the Bell website from people like you. Real people wrote: I really didn’t snore or gasp for air anymore. I sleep through the night and feel rested and refreshed in the morning. Mark Wilson, 40, Hudson, NH. Sleep apnea capsules worked first night. For 15 years I had sleep apnea and my doctor #23 NPN 80045172 made me buy a CPAP machine, which I could not use. Finally Bell #23 helped the first night and every night thereafter. Like a miracle. Unbelievable. Karen Braun, 67, Glace Bay, NS. For 20 years I was waking up frequently gasping for air. During the day I would start napping every time I would sit down, because I was tired. Since taking #23 sleeping 6 hours is heaven. It made a substantial change in my life. Mary C. Myrick, 62, Jackson, MS. It is such a joy not having to use the CPAP machine anymore. Wayne Burse, 63, Beamsville, ON.

Kidney function

My own kidney function increased from 45% to 61% within 2 months established by blood tests by drinking the Bell Kidney Cleanse & Function Tea #76. Mount Sinai School of Medicine, May 2010 Newsletter, states that there is no conventional medicine to restore kidney function and NSAIDS drugs are not recommended. Kidney transplant is an option. However, all transplants require life long rejection drugs that kill the immune system and make a person defenseless against all minor and major illnesses. Excerpts from our website: Kidney GFR rate went from #76 NPN 80035543 29 to 43. My kidney function went from 40% to 80% Within 2-3 months my kidney function went from 46% to 63% Passed 3 small stones after drinking only 5-6 cups of Bell Kidney Tea. You will find on our website full length testimonials with names of people and towns you can call if you want more information.

60 MORE NATURAL MEDICINES

on the Bell website. All guaranteed to help.

Natural medicines are not altering the chemistry of our body and cause virtually no side effects

Try your local health food stores first. If they don’t have it and don’t want to order it for you, order on our website or call us with Visa or Mastercard. S & H $9.95. No S & H if 3 bottles are ordered.

1-800-333-7995 www.BellLifestyle.ca 100% Truthful testimonials with full names and towns. Real people you can call,if you want more reassurance. No money is paid for testimonials. To ensure this product is right for you, always read labels and follow instructions. 150301-Healthy_Dire.

By Dr. C. Hammoud M.H., Ph.D. Calcification can be removed quickly on fingers (where we can see it). Bell Calcium Build-Up #71 can remove calcium in arteries, soft organs, heart valves, including all joints may become less smooth or even painful from the calcium build-up. Everybody knows the meaning of calcified, hardened arteries and too few take the simple step to rectify it. Calcification of the joints often comes together with osteoarthritis and both health problems can be treated at the same time or separately. Bell #71 does one more important thing, it helps to direct the calcium intake to our bones where we want it and #71 NPN 80045172 need it. Both are simple matters we can understand and easily treat. Everybody saw the TV commercials how a calcium remover cleans shower heads and they become sparkling clean. This is what Bell #71 may do for your fingers, arteries, organs and joints if taken regularly. Names and towns of people are on our website: Within a week of using #71 the lumps on my fingers have gone away I’m surprised to see actual results of the build-up gradually disappearing. I also believe now it will reduce plaque from my arteries, where I cannot see it I was aware of calcium and hardening of the arteries. I tried Bell #71 and after one bottle I started to notice less stiffening in my knees and much to my surprise a difference in my hands. I had limited joint mobility. After taking #71 for 8 months I have progressed to walking 5-10 miles every day. I have been on Bell Calcium Build-Up for 4 months and I am a different person now. I am also taking Bell Shark Cartilage #1 which is helping my arthritis.

President’s own story: 15 years ago I started to have arthritis, prostate, kidney, snoring and sleep apnea problems, which were all helped quickly with natural health products. I made it my life’s purpose to help others. Nick A. Jerch

Also available in pharmacies.

recipes

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» FOOD PASSIONS MY NEW ROOTS

Sprouted Wild Rice with Pistachios and Spring Vegetables Sprouting wild rice is a simple and delicious way to enjoy this amazing food completely raw. The process of sprouting wild rice is called “blooming” because the seeds actually unfold, very much like little petals, revealing the pale, tender insides. It’s a really fun thing to watch, however slowly, and it’s groovy to eat something you’ve seen transform over a few days. This salad combines fresh springtime tastes and textures, all sauced up with a delicious dressing featuring bright lemon and spicy mustard. The herbs add the final layer of flavour, making this a salad that truly tastes alive! Because the rice is sprouted, it is very sweet, requiring salt in the salad—make sure to season it well to suit your own taste.

DIRECTIONS Rinse the rice well, put it in a glass jar or bowl, and cover with fresh, pure water. Let soak on the countertop overnight. In the morning, drain and rinse the rice; then cover it again with fresh water and put the jar in the fridge. Drain and rinse the rice at least twice per day for 2 to 3 days, until it has “bloomed”—some or all of the grains will have split open, and it should be tender enough to eat. Drain and rinse the sprouted rice and put it in a large bowl. Whisk the olive oil, mustard, lemon zest and juice, and maple syrup together in a small bowl, adding a few pinches of sea salt. Pour half of the dressing over the rice and fold to coat. Stir the peas, chickpeas, carrots, and herbs into the rice. In a dry skillet over medium heat, toast the pistachios until golden and fragrant, about 5 minutes (be careful not to burn them!). Add the toasted nuts to the salad. Pour the remaining dressing over and fold to combine. Serve.

INGREDIENTS

WILD RICE

1 cup wild rice (makes 1 1⁄2 cups sprouted rice) 2 tablespoons cold-pressed olive oil 2 tablespoons strong mustard Grated zest of 1 organic lemon 2 tablespoons freshly squeezed lemon juice 1 teaspoon pure maple syrup Fine sea salt 2 cups shelled green peas 1 cup cooked chickpeas 4 spring carrots, julienned 1⁄3 cup chopped fresh chives 1⁄3 cup chopped fresh dill 1⁄3 cup raw pistachios, roughly chopped

Wild rice is the wildly nutritious seed of an aquatic grass that contains high levels of protein, fiber, iron, and calcium. It is also gluten-free and extremely high in folic acid.

Sarah Britton will be in Toronto in April. Visit mynewroots.org for event details.

26 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

Excerpted from My New Roots: Inspired Plant-Based Recipes for Every Season by Sarah Britton. Copyright ©2015 Sarah Britton. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited, a Penguin Random House Company. Reproduced by arrangement with the Publisher. All rights reserved. Sarah Britton will be in Toronto in April. Visit mynewroots.org for event details.

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Black Lentil Salad with Tzatziki, Avocado and Pea Shoots This dish is a simple spring salad with fresh flavours and satisfying textures.

INGREDIENTS 1 cup black lentils, soaked if possible Fine sea salt 1 cup green olives, pitted and roughly chopped 1 shallot, minced 1⁄4 cup chopped fresh parsley 2 tablespoons cold-pressed olive oil, plus extra for garnish Grated zest and juice of 1 organic lemon 1⁄2 teaspoon raw honey or pure maple syrup 2 ripe avocados, pitted and sliced Handful of fresh pea shoots

DIRECTIONS In a medium saucepan, bring the lentils and 2 cups of water to a boil. Cover and simmer on low heat until the lentils are tender but not mushy, 15 to 25 minutes (depending on soak time, if any). Halfway through cooking, add a few pinches of salt. When the lentils are tender, drain off any excess water. Put the lentils in a large bowl and add the olives, shallot, parsley, olive oil, lemon zest and juice, honey, and salt to taste. Fold to combine. To serve, put a few spoonfuls of lentil salad on each plate. Top each serving with slices of avocado, some pea shoots, and a generous dollop of tzatziki. Drizzle with extra olive oil if desired.

FOLATE Lentils are one of the yummiest sources of folate (also known as folic acid) — just 1 cup of cooked lentils provides you with almost 90% of your daily recommended allowance! It is critical in the prevention of birth defects. Folate also functions to support red blood cell production and helps prevent anemia. Excerpted from My New Roots: Inspired Plant-Based Recipes for Every Season by Sarah Britton. Copyright ©2015 Sarah Britton. Published by Appetite by Random House®

HEALTHY DIRECTIONS | www.healthydirections.ca

Spring 2015 27

TOrONTO

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» DIGESTION BEST FERMENTED FOODS

Marnie’s Top Picks for Making

Fabulous, Fermented Foods

Fermented foods are becoming quite the hot topic and people are discovering that there are so many delicious fermented foods available. There are foods you may eat regularly that you don't even realize are fermented. So, how about taking on the challenge of fermenting them yourself? By Marni Wasserman Fermented foods are becoming quite the hot topic and people are discovering that there are so many delicious fermented foods available. There are foods you may eat regularly that you don't even realize are fermented. So how about taking on the challenge of fermenting them yourself? Of all foods, plants become even more powerful after being fermented. Fermentation preserves food and adds loads of probiotics and enzymes that help to enhance your digestive and immune systems. No need to be afraid of fermenting foods yourself, it is a super easy process, and just takes a little bit of practice and the right tools! The following are what I consider to be the top plant-based foods to ferment. However feel free to buy store bought versions of these if you are just getting started!

stripped of their nutritional content. Consumers think that they are making a healthier choice when in reality commercial soy products can be very heavily processed and full of GMO’s (Genetically Modified Organisms). Don't let that scare you into consuming soy products though! You just need to be conscious of what you’re purchasing. These are my favourite soy-based products that should be consumed regularly: •

•

SOY Soy is a species of legumes, widely grown for its edible bean, which has numerous uses. The health trend of using soy in place of meat has caused a higher demand for soy products resulting in commercialized and overly processed soy product, that have been 28 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

•

Tempeh is a fermented soybean cake with a firm texture and nutty taste that soaks up flavours really nicely. Use it in stir frys, on sandwiches, grind into burgers or eat it just as is! Miso is a fermented soybean paste with a salty, almond butter-like texture. Use it to make miso soup or in salad dressings. Tamari is the modern and healthy version of soy sauce and is made by fermenting soybeans. It is great in sauces, dressings, or marinades.

444

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NUTS, SEEDS, AND COCONUT These foods have a long history of being one of nature's richest sources of nutrients. Most are filled with protein, fibre, and heart-healthy fats. They are an amazing source of natural energy and lend themselves well to fermented recipes. They make great non-dairy versions of your favourite food products like: cream, milk, cheese, and yogurt. Be sure to source a vegan starter culture to get any of these foods going!

VEGETABLES Nothing is more rewarding than going to the local farmersâ&#x20AC;&#x2122; market and picking fresh organic vegetables or even growing them yourself! But what do you do when you have leftover vegetables that start to go to waste or your unsure of what to do with them? This is where food preservation and fermenting your veggies comes in! Not only will they last longer but you'll be inspired to find new ways to enjoy them. All kinds of veggies can be brined, jarred and stored to have a tasty crunchy condiment, like fermenting cabbage for sauerkraut or kimchee, cucumber for pickles and fermented beets (just to name a few!)

GRAINS Your body needs grains as an essential source of complex carbohydrates and fibre. Whole grains are slow burning, which means they provide your body with long-lasting energy. Be sure to eat not just whole grain flour, but the actual whole grain in its entirety. Did you know that you can ferment any whole grain for breads (specifically sourdough bread), porridge, muffins, and pancakes? By allowing the dough to sit before baking or using a starter kit, it begins to ferment, and boosts the nutritional profile of that grain!

FRUIT Fermenting fruit is a fun way to enjoy fruit beyond its expiration date and one of the only ways to make fruit last without unnatural or artificial preservatives. Fermenting fruit is much different than fermenting vegetables because of the higher sugar content. Be sure to use a starter and ferment fruit for a shorter time as the yeast consumes the sugar from the fruit, making it spoil quicker and turn alcoholic. You can make your own favourite jams, spreads, and chutneys that make a sweet, tangy and delectable condiment!

WATER KEFIR Did you know you can ferment water and make a flavourful yet healthy carbonated drink? Using kefir grains that act on the sugar that's added to water can be a fun and easy experiment! You can spice up the kefir water with ginger, lemon or fresh fruit for an added refreshing kick or you can also make it with coconut water. Just replace the water with coconut water for a different flavor and a boost of electrolytes!3 For more ideas, tips and recipes, be sure to check out my book, Fermenting For Dummies or join me at Marni Wasserman's Food Studio & Lifestyle Shop on Wednesday, April 29th 2015 for my Fermenting 101 Workshop from 7:30pm â&#x20AC;&#x201C; 9:00pm.

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Simple Sauerkraut

Tempeh Satay Rolls

INGREDIENTS

YOU’LL NEED

One head of cabbage Sea salt

A well-sharpened A cutting board and large bowl A sterile glass container with a lid

PREP TIME: 15 minutes TOTAL TIME: 30 minutes YIELDS: 4 rolls

DIRECTIONS

INGREDIENTS

Peel off any damaged outer leaves and quarter the cabbage. Remove the hard core and shred the remaining cabbage with a knife. You may also use a food processor. Place cabbage in a large bowl and sprinkle 2 – 4 tbsp. of salt over cabbage. Squeeze the cabbage repeatedly or press firmly on the cabbage with a wooden utensil to bruise the cabbage and encourage it to release its juice. Transfer cabbage and liquid to sterile jar. Press down firmly on cabbage. Make sure there aren’t any air bubbles! If you still don’t have enough natural brine to cover all of the cabbage, mix 1 tsp. of salt in 1 cup of water and pour over the mixture until the cabbage is completely submerged. If necessary, add a weight such as a saucer to keep the cabbage under the brine. Cover your jar with a lid. Keep jar at room temperature for 3-4 weeks. Skim off any scum or mold you may see. This may be an indication that there is too much air. When you’ve achieved the desired tenderness and flavour, transfer cabbage to fridge. Serve as a condiment or eat alone.

250g tempeh 4 sheets rice paper 2 cups shredded kale 1 cup julienned mixed peppers 1 cup julienned asian pear 1 cup pea or radish sprouts 1/2 cup sprouted beans 1/2 cup enoki mushrooms

Courtesy of Marni Wasserman.

COCONUT SATAY SAUCE 1/4 cup coconut milk 2 tbsp soy sauce 1 tbsp red curry paste 3 tbsp coconut palm sugar or brown sugar 1 tbsp lime juice

DIRECTIONS In a large shallow bowl, whisk together coconut milk, soy sauce, red curry paste, palm sugar and lime juice. Slice tempeh into 16 equal pieces and gently toss with sauce. Let marinate for 15 minutes. Dip 1 sheet rice paper in hot water and lay on damp tea towel. Layer 1/4 portion each kale, peppers, pear, sprouts, beans, mushrooms, tempeh and some sauce across centre of rice paper. With wet fingers, roll up firmly leaving ends open. Slice into 3 pieces. Repeat steps for remaining 3 rolls. Courtesy of CHFA. Visit: chfa.ca. Other recipes Kimchi and Zucchini Pad Thai and Key Lime Kefir recipes from CHFA now featured on www.healthydirections.ca. HEALTHY DIRECTIONS | www.healthydirections.ca

Spring 2015 31

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THE GLOBAL LEADING PRODUCT

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

NEW TESTIMONIES OF THE WONdERFUL EFFECTS OF SAgEE • Mississauga – A young U of T student was feeling stressed out and tired. He had to sleep sometimes 12 hours in order to catch up with the work load, taking a nap when coming home from school because of fatigue. But after using Sagee for three months, he is now feeling fresh and healthy, with no need to over sleep or nap. He takes more initiatives in studies and finds school studies more fun and rewarding. He plans to continue using it until he finishes school. • Mississauga – A man in his seventies in the Dundas/Confederation area was suffering from shaking hands, walking difficulties and memory deterioration. By using Sagee for half a year, his shaking of the hands has completely stopped, his walking is stable and his memory has improved.

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?

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• A Mississauga woman in her seventies suﬀered insomnia for about 20 years. She would normally sleep very lightly for about one to two hours a night with fatigue and dizziness in the day-time. After using Sagee for one course of treatment, she started to feel sleepy around 9:30 pm and she could start to get prepared for sleep and get into deep sleep around 11:00 pm. She could sleep deeply into 34:00 am in the morning, about 4 to 5 hours of deep sleep. Her fatigue and dizziness disappeared as well.

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• Etobicoke – A three-year-old boy was diagnosed with autism. He did not talk or socialize with other kids in the kindergarten. After taking Sagee for a few months, he started to pronounce words properly and his kindergarten teacher said he mingled with other children better. At the same time, he started to eat things that he wouldn’t before. After another three months, his language ability improved to being able to make complete simple sentences such as "I want milk." etc.

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32 32 Spring Winter 2014 2015 HEALTHY HEALTHY DIRECTIONS DIRECTIONS || www.healthydirections.ca www.healthydirections.ca

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BeauTy

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» NATURAL BEAUTY HAIR CARE THE FORMULA

Feed Your Hair

It’s not a secret, women love changing their hair. From coloring to bleaching, going through straightening and curling, your hair goes through a load of damage. Over the years, you realize that all you have put it through is starting to backfire: hair is thinning and starts breaking easily. It feels dry and damaged, and no matter how many oils and hair treatments you use, it never seems to be enough. Could it be that the most efficient way to feed your hair is not from the outside, but from the inside? You’ve probably heard this before, but your hair reflects your general health, just like your skin. When your body is lacking essential nutrients for hair growth, it attempts to nourish your hair but fails to give it the strong and healthy look you are looking for. When adding hair damage from heat and overprocessing of chemicals, you add an additional barrier to healthy hair.

B vitamins: B vitamins act as fuel for the hair. They provide the necessary energy to the hair follicle for the renewal of cells and keratin construction. Vitamin B3 increases blood flow to the hair roots, vitamin B5 contributes to the hair follicle development and hydration, vitamin B6 assists the keratin’s metabolism, and vitamin B8 (biotin) stimulates the scalp. Amino acid: l-arginine promotes hair growth and improves hair root watering for enhanced growth. Minerals: silica increases the growth rate and slows down the fall. It maintains water balance of the scalp and follicle, and reinforces the structure of the hair and nails. Copper helps in the absorption of iron, magnesium activates all the B vitamins and acts as an anti-stress, while zinc participates in the synthesis of proteins, collagen and activates the multiplication of keratinocytes. Brewer's yeast: Lalmin® SE1000, rich in nutrients, contains many amino acids, vitamins, nutrients and minerals. Hydrolyzed keratin : Cynatine HNS® supplements the body with bioavailable keratin. It helps protect and repair damaged hair, as well as nails and skin. KeraComplex is to be used for an approximate period of 3 months, 2 to 4 capsules per day. You may however use it for more or less time, depending on your hair's condition.3 Courtesy of Virage Santé.

WORKING FROM THE INSIDE When you think damaged hair, you think moisturizing shampoos, hair masks and hair oils. The results are mostly superficial and hide the hair’s real condition. Unlike most hair repairing products, KeraComplex works from the inside. This unique formula penetrates your hair from the inside, nourishing it to its full potential. Hair growth is stimulated, reducing hair loss and breakage; hair gets thicker and stronger.

WHY KERACOMPLEX? Keratin, biotin, arginine, silicium, and brewer's yeast: you’ve probably heard of these ingredients before. Why should you choose KeraComplex? KeraComplex was formulated with extensive research in finding the best ingredients out there, in the best concentrations and qualities possible. With Cynatine HNS® and Lalmin® SE1000, we can proudly say that KeraComplex is one of the best hair vitamin brands out there. HEALTHY DIRECTIONS | www.healthydirections.ca

Spring 2015 33

FiTNess

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» FIT FOR LIFE URBAN CYCLING FOR FITNESS & FUN

6 Tips to Become a Stronger, Leaner and Injury Free Cyclist! By Kathleen Trotter, a.k.a. “K”

MAKE SURE YOUR BIKE IS SET-UP PROPERLY! Have an expert asses your seat and handle bar height. A biomechanically sound bike is essential. Make sure your seat and handle bars are at the appropriate height, and your feet are securely strapped or clipped in.

PAY ATTENTION TO YOUR FORM Make sure your knees aren’t caving in or splaying out, and that you’re using your core to keep your pelvis stable as you ride. Don’t just push the pedals down, that overworks the front of your legs. Instead, work through the entire pedal stroke by using the back of your legs to pull your heels up toward your bum.

MIX THINGS UP! I love cycling, but the repetitive nature of the sport can lead to overuse injuries. Don’t just cycle. Mix up your cardio - try rowing, running or swimming. As an added bonus, mixing things up will ensure that you don’t hit a fitness plateau.

DON’T FORGET STRENGTH TRAINING AND CORE WORK! Training your legs can lead to greater power, strength and endurance on the bike, and can also help counteract cycling-related overuse injuries – such as patellofemoral syndrome, iliotibial band syndrome and patellar tendonitis – and muscle imbalances. You will be a better, stronger and less injury-prone cyclist if you strength-train. Prioritize multi-joint functional exercises likes squats, lunges and dead-lifts, and core work like planks and wood chops.

RECOVERY, RECOVERY, RECOVERY Exercise stresses the body. You need to give your body the ingredients it needs to recover properly. Prioritize sleep, eating well and stretching and rolling. Your body recovers while you sleep, and a healthy diet is key since eating well helps your muscles and connective tissue repair and become stronger. Stretch daily and get regular body-work like massages, or use the foam roller to massage out your muscles. Pay particularly attention to stretching your chest, quads and hip flexors. If you travel consider investing in “the stick”. You use the stick in place of a foam roller, but it is small, like a skinny rolling pin, so it travels well. 34 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

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Spring into Biking Season By Sylvain Bossé

DO INTERVALS AND HILL WORK Most cyclists have a love-hate relationship with hill and interval training. I know that I do. Hill and interval workouts are intense, they burn, but in the long term they are worth it. They will make you a stronger and faster cyclist. Interval workouts alternate between periods of higher and lower intensity. The intent of interval training is to gradually increase your fitness so that higher intensity work feels more normal. My favorite analogy is the feeling of city versus highway driving. After driving on the highway, city driving feels slow. Your perception of a normal speed has changed. Do intervals once per week. This is one of my favorite workouts. Warm-up for ten minutes. Then alternate two minutes at slightly faster than regular pace with two minutes at a slightly slower than regular pace. Repeat for twenty to thirty minutes. Cool down for ten minutes. Do hill training once per week. Warm-up by cycling to a hill. Ride up the hill (which should take a minimum of three to five minutes) then turn around and cruise back down. Start by climbing the hill twice. Increase the frequency each week until you are doing eight consecutive climbs. Finish by riding home.3

Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson's and scoliosi. For more articles visit: www.kathleentrotter.com.

With April looming on the horizon, it’s high time to get the dust off your bike. The warmer months never fail to convert urbanites into cycling enthusiasts, whether they are looking to enjoy the feel-good benefits of urban riding, to discover their city in a new light, or simply to cheat their way out of traffic on their morning commute. If you’re already a savvy rider, all you need to do is give your trusty steed a good wash-and-rinse and off you go! If it’s your first time joining the pedal parade, here are a few tips to know what to look for in a bicycle and how to get the most out of your season. First, start early. Spring is the ideal time to develop your skills and learn how to navigate the city with ease. Traffic is lighter in April and May. You’ll have the bike lanes to yourself to transform into a seasoned pro before the season hits and cyclists flood the roads. You’ll also have to decide which type of bicycle is more appropriate for your needs. Grocery shopping at the local farmers’ market can turn a chore into fun, but you should opt for a bike that offers greater carrying capacity. Adding a rear-mounted pannier, as featured on the OPUS Classico, is an easy way to increase the amount of groceries you can transport as well. If you’re always on the lookout for new adventures, you might choose an all-in-one dual sport that blends characteristics from both road and mountain bikes. Dual sport models’ flexibility and stability make them a hit with casual riders who want to ride both city lanes and dirt roads. Once you’ve narrowed down your options, take some bikes for a road test. Don’t commit until you’ve tried at least a few. Don’t be afraid to try bikes at different price points either. You don’t want to skimp on quality to realize afterwards that a lightweight aluminum frame would have been much more comfortable and easy to ride. Our final piece of advice? Get to know your local bike shop. Chances are, you’ll want to visit for tune-ups, new accessories and advice. Good bike shops have dedicated, passionate and knowledgeable personnel. They’re definitely worth getting to know.

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sHOp

» HOT OFF THE SHELF PRIZE-GIVEAWAYS 1 GREAT TASTING, CARLSON COD LIVER OIL IN LIGHTLY LEMON FLAVOUR Carlson Cod Liver Oil Gems™ Lightly Lemon are naturally rich in the Omega-3s, EPA and DHA, and their subtle lemon flavour and chewable form make it easy to get your daily dosage.

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RESEARCH LEADER HIMALAYA GARCINIA IS PROVEN TO HELP MAINTAIN A NATURAL BODY WEIGHT • Converts stored fat into glycogen and energy. • Inhibits ATP citrate lyase, reducing cholesterol and triglycerides, supporting lipid profile. • Supports feelings of satiety and fullness.

WIN! AN OPUS CLASSICO BIKE OPUS celebrates spring’s arrival with its head-turning, retro-inspired Classico city bikes, available in a range of sunny colours from poppy red to tangerine orange. The his and hers collection, made from 6061 aluminum, is supremely practical and designed for quick and efficient urban jaunts. Meeting the urban cyclist’s demand for both style and functionality, the Classico collection is simply this season’s ‘’must have.’’ Retails at: $699.99 Learn more at: http://opusbike.com Enter to win at: www.healthydirections.ca

HERBACOAT NATURALLY SOFTEN YOUR BEST FRIEND HerbaCoat is a natural alternative to chemical-laden sprays and lotions. It is a soothing blend of aloe vera, neem, sunflower, citronella and lavender oils. Conditions and moisturizes the skin, and leaves the coat shiny and manageable with a healthy, natural scent. Beneficial for "hot spots", itchy skin, and other minor skin irritations. Not suitable for cats – use for dogs only. OmegaAlpha.ca 1-800-651-3172

36 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

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FOR STRESS & ANXIETY TRY CHILL PILLS FROM NEW ROOTS! Chill Pills is the natural treatment choice for managing your day-to-day stress and chronic anxiety. By relaxing the central nervous system, Chill Pills create coherent, constructive brain activity that leads to better mental sharpness. newrootsherbal.com

7 WIN! A$100.00 GIFT CARD FROM NOVICA

The gift card acts as a passport to shop from artisans around the world in the comfort of your home. A Brazilian hammock, an Indian rug, a Peruvian sweater, a Balinese flute, a Thai necklace...your adventure begins here. NOVICA is an online, fair trade marketplace with over 45,000 products featuring limited-edition and one-of-a-kind apparel, jewelry, art and home decor from around the world. NOVICA, in partnership with National Geographic and KIVA, supports artisans in developing countries. Learn more at: www.NOVICA.com Enter to win at: www.healthydirections.ca HEALTHY DIRECTIONS | www.healthydirections.ca

Spring 2015 37

caNaDa

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» DIGESTION A NATUROPATHIC APPROACH

Natural Medicine Cabinet

The Question of Digestion Digestion is essential for life. Simply put, it is the process that allows our bodies to take in good nutrients and excrete waste products.

Beyond the simple sorting of the good from the bad, research is now starting to explore the crucial role gastrointestinal health has on our overall health and disease status. By Jennifer Hendry-Lynn, ND The digestive system is the biggest barrier between our environment and the inside of our body. To help you visualize the size of the digestive system, the small intestine is the size of a doubles tennis court and approximately 100 times bigger than the surface area of our skin. The size of the digestive system is often hard to comprehend, but what is more incredible is that the digestive system is made up of only one layer of cells, unlike the skin that is seven layers thick. To enter the body nutrients must be absorbed through the digestive lining. When the integrity of the digestive lining is compromised, intestinal permeability (‘leaky gut’) increases. When the gut has increased permeability, undigested food particles and bad bacteria are able to enter the blood stream triggering the immune system.

SYMPTOMS OF A LEAKY GUT Did you know that gas, bloating, heartburn, constipation, and diarrhea are not normal parts of digestion? Did you know that fatigue, weight gain, headaches, food sensitivities and autoimmune 38 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

diseases can all be signs that your digestive tract is working less than optimally, and that you may be suffering from leaky gut? The good news is that by making both dietary and lifestyle changes, the digestive system can be healed.

RELAXATION IMPROVES DIGESTION Digestion occurs in a relaxed state. When we are relaxed, saliva begins to flow allowing for the release of digestive enzymes to help us breakdown our food. The stomach starts to move to allow us to mix our food and send it into the small intestine for absorption. Stress on the other hand, prevents us from being able to fully digest and absorb our food. Eating unplugged is a great way to relax our bodies and allow for healthy digestion. This means turning off the television, putting your phone away, not eating at your desk or in your car, and taking time to focus on your food. Being mindful of eating both your meals and snacks, chewing your food and even using rituals like deep breathing, or being grateful before a meal are excellent ways to stimulate a relaxed state and the digestive process.

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PROBIOTICS FOR DIGESTIVE AID Probiotics are getting a lot of attention, and it is well deserved. The importance of a healthy gut microflora is essential for healthy digestion. The digestive system is made up of both good and bad bacteria, however there are more good than bad in a healthy digestive system. There are more microorganisms in the digestive system, than cells in the human body. With trillions of bacteria in the intestines, there are around three to four pounds of bacteria making up the microflora at any given time. The composition of our microflora is dependent on a combination of both dietary and lifestyle factors. These bacteria compete against one another for space and food in the digestive tract. The more good bacteria in the gut, the easier it is to control the negative effects of the bad bacteria. However, stress, poor dietary habits (such as eating a diet high in refined sugars, refined grains and processed foods), the use of antibiotics and other medications all have a negative impact on the gut microflora. When the balance between the good and bad bacteria is disrupted, we are more susceptible to food sensitivities/allergies, weight gain, infections, and a number of diseases. Therefore, fixing gut microflora imbalances is essential in achieving healthy digestion. Good bacteria promote a healthy immune system; help to make nutrients like vitamin K and short chain fatty acids; protect the thin gut lining, and help with the breakdown of fruits and vegetables.

supports a healthy gut microflora, by promoting a number of different good bacterial strains. Probiotic supplements can also help re-establish a healthy gut microflora, and provide us with another means to help protect our digestive health. As a final note on digestive health, avoiding food irritants goes a long way to support healthy digestion. This may mean determining your individual food sensitivities or intolerances, and eliminating these foods from your diet to allow healing to occur. This may mean making dietary changes, like removing refined sugars, refined grains, trans fats and minimizing alcohol consumption. Finally, this may mean taking processed foods out of your diet, which are linked to inflammation in the body and weight gain. Your digestive journey may include all or one of the above suggestions. In the end, healing your gut is essential in achieving health and wellness.3 Jennifer Hendry-Lynn, HBSc, ND is a naturopathic doctor practising at Realign Health in Cambridge, Ontario. Visit: drjennd.com.

Find a Naturopath

FERMENTED FOODS FOR GOOD BACTERIA Naturopathic doctors are: highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

Increasing fermented foods is one way to help naturally increase the good bacteria found in your digestive system. Increasing the amount of fruits and vegetables in your diet also

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Natural processes bring about powerful healing.

HEALTHY DIRECTIONS | www.healthydirections.ca

Spring 2015 39

THrive

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» WORLD FOODS & TRENDS

The Ultimate Ayurvedic Herb for Female Vitality

Shatavari

By Renita Rietz Shatavari root is considered to be one of the most highly regarded rejuvenating herbal tonics for female health and well being in Traditional Ayurvedic Medicine. Its Sanskrit name means, “that which possesses a hundred roots” . Shatavari is considered an important rejuvenating herb because it belongs to a very special class of herbs known as rasayana along with holy basil, brahmi, gotu kola, ginseng and ashwagandha to name a few. These herbs go beyond the nutritive and tonify the body and mind at a deeper level. Rasayana tonics are the most revered herbs for revitalizing the very essence of the individual and are used in reversing the aging process. According to the energetic principles of Traditional Ayurveda, shatavari is sweet and bitter in its taste energy, cooling in action and balancing for vata and pitta constitutional doshas, with a tendency to aggravate kapha. It is considered a wonderful daily herb to support general well being, vitality and health and combines particularly well with amla and ashwagandha. Considered an adaptogen, shatavari has the ability to increase resistance in the body to a variety of stressors. Although many associate shatavari with women’s health, it is not exclusively beneficial for women and can be used by both men and women as an adaptogenic tonic. From an Ayurvedic perspective however, there is no better herb for female vitality. Shatavari has been used in Ayurveda for thousands of years in order to increase fertility, balance hormones, increase lactation and aid with menstrual cramping, as well as menopausal symptoms such as vaginal atrophy, dryness and lack of libido. Shatavari contains phytoestrogen triterpene saponins, including shatavarin. Shatavari has an earthy, pungent flavour. There are two ways that I like to incorporate shatavari into my daily routine. The first is to add a whole food shatavari root powder to my morning smoothies. The second way I like

40 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

to use shatavari is to add a more concentrated dual extracted supercritical, hydro-ethanolic powder to my water bottle, coconut water, beverages and smoothies to drink throughout the day. This is the ideal way to reap the full array of benefits as both the water-soluble and fat-soluble components of the botanical are represented in higher concentrations. While most supercritical extracts are only available in a capsule form, the Organic Traditions superfood company recently launched a full-spectrum, dualextraction shatavari in an easy to use, semi-soluble, free flowing powder. This is truly the most ideal way of consuming the herb as it provides the highest therapeutic potential of this incredible root. As the adage goes, a picture is worth a thousand words. If you uproot shatavari from the soil you will expose what looks like hundreds of strong individual roots. If the doctrine of signatures can be applied to shatavari, it undoubtedly points to a grounded expression of self with 100 branches teeming with strength and life force.3 Renita Rietz is a health and nutrition writer. Visit www.healthydirections.ca for Renita’s Yin Builder Smoothie recipe.

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» PRODUCT PROFILE SOURCE OF LIFE® GOLD

A Burst of Energy with Every Multi Dosage By Design Nature’s Plus Source of Life® GOLD By Nadine Nellissen

Ever wonder why you may be feeling sluggish or tired? It’s definitely not because your deficient in caffeine. But, your body could be lacking essential nutrients, vitamins, minerals and phytonutrients necessary for optimal cellular functioning.

It is important to recognize that food and plant derived nutrients can offer the body synergistic counterparts that isolated or non-food derived nutrients can’t. When looking for a supplement make sure it states on the bottle the nutrients have been sourced from whole foods. Nature's Plus is a foundational company that pioneered the addition of synergistic whole food phytonutrients to vitamin and mineral supplements over 40 years ago. Whole food benefits remain a cornerstone to Nature’s Plus and nowhere is this concept executed with greater abundance and variety than in the Source of Life® GOLD products.

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A RAINBOW OF ABUNDANCE Nature’s Plus Source of Life® GOLD represents a quantum leap in whole food multivitamin supplementation delivering energizing, health-enhancing phytonutrient benefits from more than 120 whole food concentrates and extracts of the world's finest green, red, blue, yellow and white fruits and vegetables.

DIVERSE FOOD COMPLEXES Source of Life® GOLD contains a diverse group of food complexes and blends that aid in the maintenance of good health featuring: • Whole Food Antioxidant support, from acai, trans-resveratrol, coenzyme Q10, glutathione, NAC

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42 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

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With an oxygen radical absorbance capacity (ORAC) value of 2500, one might wonder how Source of Life® GOLD can fit 200 ingredients from over 120 sources in just three tablets. This is achieved through the revolutionary patent pending OptiMicron™ Technology exclusive to Source of Life® GOLD. OptiMicron™ Technology includes nanotechnology, microencapsulation, micronization, granulation and chilsonation. These milling techniques allow for far greater nutrient concentration than any single technology can achieve. OptiMicron™ allows Source of Life® GOLD to pack up to 10 times the nutrient concentration into each tablet, mini-tab or chewable than conventional tablets. As with all Nature’s Plus products Source of Life® GOLD is backed by a third party certificate of analysis that available inside every bottle you purchase. Source of Life® GOLD is offered in tablets, liquid or chewables and is hypo-allergenic, vegetarian and gluten free! Look for Source of Life® GOLD at your local health food store.3 Nadine Nellissen has been interested in wholistic health since her involvement in sports at an early age. It was from an athletic viewpoint she realized the important connection between physical exercise, diet and emotional health.

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HDspring2015_HealthyDirectionsTemplate 15-03-16 1:29 pM page 44